Oat Porridge with Salt

Oat Porridge with Salt is a simple, savory breakfast dish made by cooking rolled or steel-cut oats in water or milk and seasoning with salt. It is a traditional staple in many Northern European and British cuisines, often enjoyed as a hearty, warming start to the day.

🍽️ Nutrition at a glance

This dish is primarily a source of complex carbohydrates and dietary fiber, providing sustained energy and supporting digestive health. A typical one-cup serving contains roughly 150-200 calories, with minimal fat and a moderate amount of plant-based protein from the oats.

Nutrition breakdown

Calories	150 kcal
Protein	5 g
Carbs	27 g
Fat	3 g
Fiber	4 g
Sugar	1 g
Sodium	350 mg
Iron	2 mg
Magnesium	60 mg
Phosphorus	180 mg
Zinc	2 mg
Thiamin (B1)	0.3 mg
Folate	56 mcg
Manganese	1.5 mg
Selenium	13 mcg

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

💡 What's interesting

Unlike the more common sweet preparations, the savory version highlights the natural, nutty flavor of the oats themselves. Nutritionally, the beta-glucan fiber in oats is renowned for its role in helping to manage cholesterol levels.