Oatmeal, regular or quick, made with non-dairy milk, no added fat
Common food
Photo: Wikipedia
This is a comforting, creamy bowl of oatmeal cooked in non-dairy milk, offering a mild, slightly nutty flavor and a soft, porridge-like texture. Its nutrition is defined by a solid protein base from the oats and milk, balanced with complex carbs for sustained energy. It's a light yet satisfying meal, packing 1.8g of fiber per 100g to keep you full.
Calorie split: 14% protein · 60% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love it for its warm, comforting simplicity and the way it acts as a blank canvas for countless toppings. It's a quick, customizable staple that feels nourishing any time of day.
⚠️ Watch-outs & how to enjoy it better
Its mild flavor can be seen as bland without additions, and the quick-cook variety may cause a faster blood-sugar rise than steel-cut oats. To counteract this, always pair it with protein (like nuts or seeds) and healthy fats (like nut butter) to slow digestion and boost satiety.
Key benefits
- Good source of plant-based protein (3.35g per 100g)
- Provides slow-release energy from complex carbohydrates
- Contains dietary fiber (1.8g per 100g) for digestive health
- Naturally low in sugar (2.21g per 100g)
- Dairy-free option suitable for lactose intolerance
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The beta-glucan fiber in oats is so effective at forming a gel that it's used as a thickener in foods like ice cream and salad dressings.
Full nutrition (USDA data · scales with serving)
| Water | 78.6 g |
| Energy | 95.0 kcal |
| Protein | 3.4 g |
| Total lipid (fat) | 2.7 g |
| Carbohydrate, by difference | 14.4 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 2.2 g |
| Calcium, Ca | 163 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 101 mg |
| Potassium, K | 110 mg |
| Sodium, Na | 117 mg |
| Zinc, Zn | 0.81 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 5.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.27 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 13.3 mg |
| Vitamin B-12 | 0.36 ug |
| Vitamin B-12, added | 0.36 ug |
| Vitamin A, RAE | 36.0 ug |
| Retinol | 36.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 31.0 ug |
| Vitamin E (alpha-tocopherol) | 2.2 mg |
| Vitamin E, added | 2.0 mg |
| Vitamin D (D2 + D3) | 1.0 ug |
| Vitamin K (phylloquinone) | 1.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.35 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 | 0.00 g |
| SFA 16:0 | 0.27 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.90 g |
| PUFA 18:2 | 0.82 g |
| PUFA 18:3 | 0.08 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 |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cookies, oatmeal, refrigerated dough, baked — USDA does not publish this profile for Oatmeal.
| Tryptophan | 0.10 g |
| Threonine | 0.20 g |
| Isoleucine | 0.25 g |
| Leucine | 0.46 g |
| Lysine | 0.29 g |
| Methionine | 0.14 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.31 g |
| Tyrosine | 0.22 g |
| Valine | 0.32 g |
| Arginine | 0.37 g |
| Histidine | 0.14 g |
| Alanine | 0.28 g |
| Aspartic acid | 0.50 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.27 g |
| Proline | 0.39 g |
| Serine | 0.34 g |
FAQ
Not exactly. 'Regular or quick' oats are rolled thinner than old-fashioned oats but are not pre-cooked and dehydrated like most instant packets, which often contain added sugar and salt.
This preparation uses non-dairy milk, which adds calories, protein, and fat compared to cooking with water. It creates a creamier, richer porridge.
Why is the protein content notable?
The 3.35g of protein per 100g comes from both the oats and the non-dairy milk, making it a more substantial plant-based protein source than oatmeal made with water alone.
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 0.95 kcal/g · 14% calories from protein · 1.8 g fiber · 2.2 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: 1.06 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.