Fortified Oatmeal or Porridge
Fortified oatmeal or porridge is a warm, comforting breakfast dish made by cooking rolled or steel-cut oats in water or milk. It is often enhanced with added vitamins and minerals, such as iron, B vitamins, and folic acid, to boost its nutritional profile. This dish is a staple in many Western countries, particularly in the United States, Canada, and the United Kingdom, where it is a common breakfast choice.
🍽️ Nutrition at a glance
Fortified oatmeal is a carbohydrate-rich food that provides a good source of dietary fiber, particularly beta-glucan, which supports heart health. It also delivers essential nutrients like iron, B vitamins, and manganese, with a typical serving containing around 150-200 calories.
Nutrition breakdown
| Calories | 166 kcal |
| Protein | 6 g |
| Carbs | 28 g |
| Fat | 3 g |
| Fiber | 4 g |
| Sugar | 1 g |
| Sodium | 9 mg |
| Iron | 10 mg |
| Thiamin (B1) | 0.3 mg |
| Niacin (B3) | 2 mg |
| Folate | 100 mcg |
| Manganese | 1.3 mg |
| Phosphorus | 180 mg |
| Magnesium | 61 mg |
| Zinc | 2.3 mg |
Per 1 cup (240 g) cooked with water · estimated, varies by recipe
💡 What's interesting
Fortified oatmeal is unique because it combines the natural health benefits of oats with added micronutrients, making it a practical way to address common nutritional gaps. Culturally, it has evolved from a simple peasant food to a symbol of a healthy, quick breakfast in modern, fast-paced societies.
