Oat porridge
Categories
| Macros | per 100 g |
|---|---|
| Calories | 114 kcal |
| Protein | 5.5 g |
| Fat | 2.6 g |
| Carbs | 15.9 g |
Oat porridge is a cooked breakfast dish made by simmering rolled or steel-cut oats in water or milk until thick and creamy. It is a staple morning meal across Northern Europe and increasingly common worldwide, typically served warm with fruit, nuts or a drizzle of honey. Per 100 g, oat porridge provides 114 kcal, 5.5 g of protein, 2.6 g of fat, 15.9 g of carbohydrates and 3 g of dietary fibre, with very little sugar (0.3 g). It contributes 210 mg of potassium, 170 mg of phosphorus and 50 mg of calcium per 100 g, along with 10 mcg of folate. No glycemic index value is available for this preparation. Suitable for vegan, vegetarian, pescatarian, dairy-free and Mediterranean dietary patterns.
How many calories in oat porridge?
Oat porridge contains 114 kcal per 100 g. A typical breakfast bowl of around 250 g would provide approximately 285 kcal, though this varies depending on toppings and whether it is made with water or milk.
How much potassium is in oat porridge?
Oat porridge contains 210 mg of potassium per 100 g, making it a reasonable contributor to daily potassium intake. A standard 250 g serving would deliver around 525 mg of potassium.
Is oat porridge vegan-friendly?
Yes, oat porridge is vegan-friendly when prepared with water or a plant-based milk. The oats themselves contain no animal-derived ingredients, and the dish appears on the vegan, vegetarian and dairy-free diet lists.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 114 kcal |
| Protein | 5.5 g |
| Fat | 2.6 g |
| Carbs | 15.9 g |
| Sugars | 0.30 g |
| Fiber | 3.0 g |
| Starch | 12.6 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.10 g |
| Monounsaturated | 0.20 g |
| Polyunsaturated | 0.20 g |
| Trans | 0 g |
| Omega-3 | 0.010 g |
| Omega-6 | 0.23 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 50.0 mg |
| Iron | 0.90 mg |
| Magnesium | 35.0 mg |
| Phosphorus | 170 mg |
| Potassium | 210 mg |
| Sodium | 1.0 mg |
| Zinc | 0.80 mg |
| Copper | 0.090 mg |
| Manganese | 3.7 mg |
| Selenium | 1.0 mcg |
| Iodine | 0.10 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.10 mg |
| Thiamin (B1) | 0.17 mg |
| Riboflavin (B2) | 0.050 mg |
| Niacin (B3) | 0.20 mg |
| Pantothenic acid (B5) | 0.75 mg |
| Vitamin B6 | 0.040 mg |
| Folate (B9) | 10.0 mcg |
| Vitamin B12 | 0 mcg |
