Oatmeal

Oatmeal is a warm, comforting porridge made by cooking rolled or steel-cut oats in water, milk, or a combination. It's a staple breakfast dish enjoyed worldwide, often topped with fruits, nuts, sweeteners, or spices. Its origins trace back to ancient Scotland and Ireland, where it was a dietary cornerstone.

🍳 View the full Oatmeal recipe →

🍽️ Nutrition at a glance

Oatmeal is a carbohydrate-rich food that provides a good source of plant-based protein and dietary fiber, particularly beta-glucan. A standard one-cup serving typically ranges from 150 to 300 calories, depending on the liquid used and added toppings.

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
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
Folate	14 mcg
Copper	0.3 mg

Per 1 cup cooked (234 g) · estimated, varies by recipe

💡 What's interesting

Oatmeal's unique soluble fiber, beta-glucan, is celebrated for its heart-health benefits and ability to help regulate blood sugar. Culturally, it has evolved from a humble peasant food to a global breakfast icon, symbolizing simplicity and nourishment.