Oatmeal Porridge

Oatmeal porridge is a warm, comforting breakfast dish made by cooking rolled or steel-cut oats in water or milk until creamy. It is a staple breakfast food originating from Scotland, with ancient roots in oat cultivation across Europe and beyond.

🍽️ Nutrition at a glance

This dish is primarily a complex carbohydrate source, providing sustained energy, and is notably high in soluble fiber, particularly beta-glucan. A standard serving offers a good balance of nutrients, with a calorie range typically between 150-300 kcal, depending on preparation and added ingredients.

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
Manganese	1.3 mg
Phosphorus	180 mg
Magnesium	61 mg
Iron	2.1 mg
Zinc	2.3 mg
Thiamine (B1)	0.3 mg
Copper	0.2 mg
Selenium	13.2 mcg

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

💡 What's interesting

Culturally, oatmeal porridge has been a dietary cornerstone for centuries in cooler climates due to the hardiness of the oat crop. Nutritionally, its beta-glucan fiber is unique for its proven ability to help manage cholesterol levels and support gut health.