Oat Gruel

Oat gruel is a simple, comforting porridge made by simmering oats in water or milk until it reaches a smooth, thick consistency. It is a traditional dish found in many cultures across Europe, particularly in Scotland, Ireland, and Scandinavia, often served as a warm breakfast or a soothing meal for the sick.

🍽️ Nutrition at a glance

This dish is primarily a source of complex carbohydrates and dietary fiber, with a modest amount of plant-based protein and very low fat. A standard serving provides a steady release of energy, key nutrients like manganese and phosphorus, and typically ranges from 150 to 250 calories, depending on the liquid used and any added ingredients.

Nutrition breakdown

Calories	150 kcal
Protein	5 g
Carbs	27 g
Fat	3 g
Fiber	4 g
Sugar	1 g
Sodium	10 mg
Iron	2 mg
Magnesium	60 mg
Phosphorus	180 mg
Potassium	160 mg
Zinc	2 mg
Thiamin (B1)	0.3 mg
Folate	20 mcg
Manganese	1.5 mg

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

💡 What's interesting

Historically, oat gruel was a vital, affordable staple for the working class and a common convalescent food, valued for its gentle digestibility and nutritional density. Its simplicity makes it a versatile canvas, easily adapted with local ingredients like honey, salt, or berries, reflecting its enduring role in home cooking and folk remedies.