Classic Porridge

Classic Porridge is a simple, comforting dish made by slowly simmering grains like rice, oats, or millet in water or milk until they break down into a thick, creamy consistency. It is a foundational breakfast staple found in various forms across the globe, from Chinese congee to Scottish oatmeal. The basic version requires minimal ingredients, often just the grain and liquid, allowing for endless customization with sweet or savory toppings.

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🍽️ Nutrition at a glance

As a primarily carbohydrate-based food, it provides a steady source of energy and is generally low in fat and protein unless enriched with additions like nuts, seeds, or dairy. Key nutrients include dietary fiber (especially from whole grains), B vitamins, and minerals like iron and magnesium. A plain, one-cup serving typically ranges from 150 to 250 calories, depending on the grain and liquid used.

Nutrition breakdown

Calories	160 kcal
Protein	4 g
Carbs	35 g
Fat	1.5 g
Fiber	2 g
Sugar	1 g
Sodium	10 mg
Iron	1.5 mg
Magnesium	45 mg
Phosphorus	100 mg
Potassium	120 mg
Thiamin (B1)	0.2 mg
Folate	40 mcg
Manganese	0.7 mg
Selenium	10 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, porridge is one of the oldest and most universal prepared foods, with evidence of its consumption dating back thousands of years. Nutritionally, the slow cooking process gelatinizes the starches, making it exceptionally easy to digest, which is why it's often recommended for recovery or as a first food for infants.