1 bottle (medium) of Banana Oatmeal Porridge (250 g) has 238 calories. That works out to 95 calories per 100 g. It contains 49.5 g of carbs, 6 g of protein, 3.5 g of fat and 6.8 g of fiber. Its 1.3 mg of Manganese covers 54% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Banana Oatmeal Porridge?

Banana oatmeal porridge is made by simmering rolled oats with water or milk until soft, then adding ripe banana. The fruit can be mashed into the oats for sweetness or sliced over the top; cinnamon, nuts and seeds are common additions. It is a familiar breakfast in places where porridge and oatmeal are everyday fare, and is easy to adapt to different kitchens.

Expect a thick, creamy bowl with tender flakes and a mild, fruity sweetness. It makes a filling start to the day and provides fibre, while banana contributes potassium. The nutrition depends on the cooking liquid and toppings, so check the table for the amounts in this serving. For a lighter bowl, cook it with water or an unsweetened milk alternative and rely on ripe banana rather than added sugar.

Banana Oatmeal Porridge Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

19.8g

· 7% DV

Protein

2.4g

· 5% DV

Fat

1.4g

· 2% DV

Fiber

2.7g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 78% · Protein 9% · Fat 13%

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Banana Oatmeal Porridge Vitamins & Minerals

Vitamins

0.13mg · 8% DV

0.07mg · 6% DV

0.23mg · 5% DV

Biotin

1.2µg · 4% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

52mg · 7% DV

Magnesium

27mg · 6% DV

Potassium ⭐

210mg · 6% DV

Copper

0mg · 0% DV

How Nutritious Is Banana Oatmeal Porridge?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

48/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Banana Oatmeal Porridge Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Banana Oatmeal Porridge

To burn the 95 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Banana Oatmeal Porridge Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Banana Oatmeal Porridge Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Banana Oatmeal Porridge Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Banana Oatmeal Porridge Fat Profile

SATURATED

0.25g

MONOUNSATURATED

0.37g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 6.5:1

Above the ideal 4:1 (6.5:1).

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Foods Similar to Banana Oatmeal Porridge

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120 kcal

🍝

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124 kcal

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410 kcal

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340 kcal

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Frequently Asked Questions About Banana Oatmeal Porridge

How do you make Banana Oatmeal Porridge?

Make Banana Oatmeal Porridge by simmering oats with milk or water until tender, then stirring in mashed banana. Add sliced banana on top just before serving, with cinnamon, nuts, or another topping if you like.

Can you cook Banana Oatmeal Porridge in the microwave?

Yes, Banana Oatmeal Porridge can be cooked in the microwave. Use a deep microwave-safe bowl to allow for bubbling, stir during cooking, and add a splash of milk or water if the oats thicken too much.

Should you mash the banana into Banana Oatmeal Porridge?

Mashing some of the banana into Banana Oatmeal Porridge makes it naturally sweeter and gives the oats a softer texture. If you prefer distinct pieces, leave the banana sliced and add it after cooking.

Can you make Banana Oatmeal Porridge with overripe bananas?

Yes, overripe bananas work well in Banana Oatmeal Porridge because they mash easily and taste sweeter. Stir one into the oats while they cook, and use fresh slices on top if you want a firmer garnish.

How do you keep Banana Oatmeal Porridge creamy instead of gluey?

For creamy Banana Oatmeal Porridge, stir occasionally and stop cooking once the oats are tender; prolonged cooking can make the texture pasty. Loosen it with warm milk or water before serving if it thickens.

Can you meal-prep Banana Oatmeal Porridge?

Yes, you can prepare Banana Oatmeal Porridge ahead and refrigerate it in a covered container. Keep sliced banana separate until serving, then reheat the oats with a little milk or water to restore a softer texture.

What toppings go well with Banana Oatmeal Porridge?

Cinnamon, peanut butter, chopped nuts, seeds, and berries all pair well with Banana Oatmeal Porridge. Add toppings after cooking so crunchy ingredients keep their texture and the banana flavor remains clear.

Can you freeze Banana Oatmeal Porridge?

Yes, Banana Oatmeal Porridge can be frozen, although thawed oats may be softer and less creamy. Freeze it in individual airtight portions, thaw in the refrigerator, and stir in milk or water while reheating.

Is Banana Oatmeal Porridge a good breakfast before a workout?

Yes, Banana Oatmeal Porridge can work as a pre-workout breakfast because it provides carbohydrates from oats and banana. Eat it early enough to feel comfortable during exercise, especially if a large or high-topping portion feels heavy.

Can Banana Oatmeal Porridge help with weight loss?

Banana Oatmeal Porridge can make a filling breakfast, but it does not cause weight loss by itself. Keep add-ons such as nut butter, syrup, and large amounts of nuts in mind, since they can make the bowl more energy-dense.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026