Porridge / Oatmeal

Porridge, often called oatmeal in many Western countries, is a warm, comforting dish made by cooking grains like oats, rice, or millet in water or milk until they soften into a thick, creamy consistency. It is a staple breakfast food enjoyed globally, with variations ranging from savory congee in East Asia to sweet, cinnamon-spiced oatmeal in North America and Europe.

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🍽️ Nutrition at a glance

Porridge is primarily a carbohydrate-rich food, providing sustained energy, and is a good source of dietary fiber, especially beta-glucan in oats, along with essential minerals like iron and magnesium. A typical one-cup serving of cooked oatmeal contains roughly 150-200 calories, with minimal fat and moderate plant-based protein.

Nutrition breakdown

Calories	150 kcal
Protein	5 g
Carbs	27 g
Fat	3 g
Fiber	4 g
Sugar	1 g
Sodium	100 mg
Iron	10 mg
Magnesium	60 mg
Phosphorus	180 mg
Zinc	2 mg
Thiamin (B1)	0.2 mg
Folate	30 mcg
Copper	0.1 mg
Manganese	1.5 mg

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

💡 What's interesting

What makes porridge uniquely interesting is its incredible adaptability across cultures—it can be a healing food for the sick, a humble peasant meal, or a gourmet canvas for toppings like fruits, nuts, and spices. Nutritionally, the soluble fiber in oats is celebrated for its heart-health benefits, helping to manage cholesterol levels.