Oatmeal or porridge

Oatmeal, also known as porridge, is a warm and comforting breakfast dish made by cooking oats in water or milk. It is a staple food in many cultures, particularly in Scotland, Ireland, and England, where it has been a dietary cornerstone for centuries. The dish is incredibly versatile, often served with toppings like fruits, nuts, seeds, and sweeteners.

🍽️ Nutrition at a glance

Oatmeal is primarily a carbohydrate-rich food, providing a good source of complex carbs and dietary fiber, especially beta-glucan. A typical serving (about 1 cup cooked) contains around 150-200 calories, along with notable amounts of protein, iron, and B vitamins.

Nutrition breakdown

Calories	150 kcal
Protein	5 g
Carbs	27 g
Fat	3 g
Fiber	4 g
Sugar	1 g
Sodium	10 mg
Iron	2.1 mg
Magnesium	60 mg
Phosphorus	180 mg
Potassium	160 mg
Zinc	2.0 mg
Thiamin (B1)	0.3 mg
Folate	56 mcg
Manganese	1.5 mg

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

💡 What's interesting

Nutritionally, the soluble fiber in oats is unique for its ability to help support healthy cholesterol levels. Culturally, oatmeal has evolved from a humble peasant food to a global breakfast phenomenon, with regional variations like Scottish porridge, American oatmeal, and Congee in Asian cuisines.