Enriched Oatmeal or Porridge
Enriched oatmeal, or porridge, is a warm, comforting dish made by cooking oats in water or milk until creamy. It typically includes rolled or steel-cut oats and is often enhanced with ingredients like brown sugar, cinnamon, fresh fruit, or nuts for added flavor and texture. While its origins are rooted in ancient grain preparation across Europe and Asia, it has become a global breakfast staple.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates and dietary fiber, providing sustained energy and promoting digestive health. A standard serving (about 1 cup cooked) generally ranges from 150 to 250 calories, with minimal fat and a moderate amount of plant-based protein.
Nutrition breakdown
| Calories | 166 kcal |
| Protein | 5.9 g |
| Carbs | 28.1 g |
| Fat | 3.6 g |
| Fiber | 4 g |
| Sugar | 0.6 g |
| Sodium | 9 mg |
| Manganese | 1.3 mg |
| Phosphorus | 180 mg |
| Magnesium | 63 mg |
| Iron | 2.1 mg |
| Zinc | 2.3 mg |
| Thiamin (B1) | 0.3 mg |
| Pantothenic Acid (B5) | 0.7 mg |
| Copper | 0.2 mg |
Per 1 cup cooked (234 g) · estimated, varies by recipe
💡 What's interesting
Culturally, oatmeal is a symbol of humble, wholesome sustenance, famously associated with Scottish and Irish traditions. Nutritionally, it's unique for its high soluble fiber content (beta-glucan), which is known to support heart health and help regulate blood sugar levels.
