Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a simple, creamy porridge made from plain rolled or quick oats cooked in water, offering a mild, nutty flavor and a soft, comforting texture. Its nutritional profile is lean and balanced, providing a solid source of complex carbohydrates and fiber with minimal fat and sugar. It's a foundational, versatile base that can be transformed with countless toppings.
Calorie split: 14% protein · 67% carbs · 19% fat
↓ Full nutrition💚 Why it's loved
People adore its comforting, warm simplicity and the way it acts as a blank canvas for both sweet and savory flavors. It's a nostalgic, quick-cooking staple that can be customized to fit any taste or dietary need.
⚠️ Watch-outs & how to enjoy it better
On its own, the plain, water-cooked version can taste bland or mushy to some, and its high fiber content may cause initial bloating if you're not used to it. To counteract this, start with smaller portions, ensure you drink enough water, and boost flavor and satiety by adding protein (like nuts, seeds, or yogurt) and healthy fats (like nut butter or chia seeds).
Key benefits
- High in soluble fiber (beta-glucan) for digestive health
- Provides steady, slow-release energy
- Naturally low in sugar and fat
- Good source of plant-based protein
- Gluten-free if certified
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The beta-glucan fiber in oats forms a thick, gel-like substance when cooked, which is what gives oatmeal its characteristic creamy texture and is linked to its health benefits.
Full nutrition (USDA data · scales with serving)
| Water | 83.6 g |
| Energy | 71.0 kcal |
| Energy | 297 kj |
| Protein | 2.5 g |
| Total lipid (fat) | 1.5 g |
| Ash | 0.34 g |
| Carbohydrate, by difference | 12.0 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 0.27 g |
| Sucrose | 0.25 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.02 g |
| Starch | 11.6 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.90 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 77.0 mg |
| Potassium, K | 70.0 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.58 mg |
| Selenium, Se | 5.4 ug |
| Fluoride, F | 71.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.23 mg |
| Pantothenic acid | 0.31 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 7.4 mg |
| Betaine | 3.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 180 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.03 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.21 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.31 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.28 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.02 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.43 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.42 g |
| MUFA 18:1 c | 0.42 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.56 g |
| PUFA 18:2 | 0.54 g |
| PUFA 18:2 n-6 c,c | 0.54 g |
| PUFA 18:2 i | 0.00 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 18:1 t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.10 g |
| Isoleucine | 0.12 g |
| Leucine | 0.22 g |
| Lysine | 0.14 g |
| Methionine | 0.05 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.14 g |
| Tyrosine | 0.10 g |
| Valine | 0.16 g |
| Arginine | 0.17 g |
| Histidine | 0.05 g |
| Alanine | 0.12 g |
| Aspartic acid | 0.30 g |
| Glutamic acid | 0.62 g |
| Glycine | 0.15 g |
| Proline | 0.10 g |
| Serine | 0.15 g |
FAQ
What's the difference between regular and quick oats?
Regular rolled oats are steamed and flattened, taking about 5-10 minutes to cook. Quick oats are rolled thinner and pre-cooked more, reducing cooking time to 1-3 minutes but often resulting in a mushier texture.
Why is it called 'unenriched'?
Unenriched means no vitamins or minerals (like iron or B vitamins) have been added back after processing. Whole oats naturally contain these nutrients, but enrichment is a common practice with refined grains.
Can I eat this if I'm gluten-free?
Oats are naturally gluten-free, but they are often processed in facilities that handle wheat, leading to cross-contamination. For a strict gluten-free diet, always choose oats labeled 'certified gluten-free'.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.71 kcal/g · 14% calories from protein · 1.7 g fiber · 0.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.06 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.