Warm breakfast porridge
Warm breakfast porridge is a comforting, creamy dish made by cooking grains like oats, rice, or cornmeal in water or milk until soft. It's a staple breakfast food enjoyed worldwide, from Chinese congee to Scottish oatmeal, often customized with sweet or savory toppings. Its simplicity and adaptability make it a universal morning comfort food.
🍽️ Nutrition at a glance
This dish is typically high in complex carbohydrates for sustained energy, with a moderate amount of protein if made with milk or added nuts. A standard serving provides key nutrients like fiber, B vitamins, and iron, with a calorie range of roughly 150-300 depending on ingredients and toppings.
Nutrition breakdown
| Calories | 150 kcal |
| Protein | 5 g |
| Carbs | 27 g |
| Fat | 2.5 g |
| Fiber | 4 g |
| Sugar | 1 g |
| Sodium | 10 mg |
| Iron | 1.8 mg |
| Magnesium | 56 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
Porridge is culturally fascinating as one of humanity's oldest prepared foods, with variations appearing in ancient cuisines across the globe. Nutritionally, its slow-cooked grains have a low glycemic index, making it a heart-healthy choice that promotes fullness and steady blood sugar levels.
