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Milk-and-oat based creamy grain dish with moderate protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Milky oat risotto (240 g) has 230 calories. That works out to 96 calories per 100 g. It contains 33.1 g of carbs, 8.9 g of protein, 7 g of fat and 4.1 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
230
KCAL / 240G
Carbs
33.1g
· 12% DV
Protein
8.9g
· 18% DV
Fat
7g
· 9% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 15% · Fat 28%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 2.88 g | 14% |
| Trans fat | 0.1 g | |
| Sodium | 91 mg | 4% |
| Total carbohydrate | 33.1 g | 12% |
| Fiber | 4.1 g | 15% |
| Protein | 8.9 g | 18% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 230 kcal |
| 1 tablespoon (grated) | 15 g | 14 kcal |
| 100 g | 100 g | 96 kcal |
| 1 serving (small) | 150 g | 144 kcal |
| 1 cup (small) | 180 g | 173 kcal |
| 1 serving (medium) | 250 g | 240 kcal |
| 1 cup (large) | 320 g | 307 kcal |
| 1 serving (large) | 350 g | 336 kcal |
| 1 bottle (jumbo) | 500 g | 480 kcal |
Calculated from 96 calories per 100 g.
Milky oat risotto is a creamy dish made by cooking oats with milk, using a risotto-style method rather than rice. The oats release starch as they cook, giving the dish a thick texture without making it traditional rice risotto.
Cook the oats gently, adding warm milk gradually and stirring often until the grains soften and the mixture turns creamy. Add the milk in stages rather than all at once so you can control the final consistency.
No, milky oat risotto is prepared with a risotto-style technique, adding liquid gradually and stirring as it cooks. It can resemble creamy oatmeal, but the method and resulting texture are different from oats simply simmered in milk.
Steel-cut or other coarse oats hold their shape best in milky oat risotto. Rolled oats cook faster and make a softer, thicker dish, while instant oats can turn mushy before you get the creamy but textured result.
Yes, milky oat risotto can be served either way. For a sweet version, add fruit, cinnamon, or nuts; for a savory one, season it with herbs and add vegetables or cheese. Milk itself does not make the dish sweet.
Milky oat risotto can turn gummy if the oats are overcooked, stirred too aggressively, or too fine for the cooking time. Use coarser oats for more texture and stop cooking as soon as they are tender.
Cook milky oat risotto over low heat in a heavy-bottomed pan, stirring frequently and scraping the base. Milk scorches more easily than water, so avoid leaving the pan unattended while the oats absorb the liquid.
Serve savory milky oat risotto with sautéed mushrooms, greens, or a poached egg; pair a sweet version with fresh fruit or toasted nuts. Add toppings just before serving so they keep their texture against the creamy oats.
Yes, you can cook milky oat risotto ahead and refrigerate it in a covered container. The oats continue absorbing liquid as they sit, so it will be much thicker when cold than when freshly cooked.
Reheat milky oat risotto gently on the stove with a splash of milk, stirring until creamy again. Avoid high heat, which can make the oats stick to the pan before the center warms through.
Vitamins
B12
0.53µg · 22% DV
B2
0.26mg · 20% DV
B1
0.19mg · 16% DV
B5
0.77mg · 15% DV
Minerals
Manganese
1.08mg · 47% DV
Phosphorus
245mg · 35% DV
Copper
0.17mg · 19% DV
Calcium
178mg · 18% DV
Potassium ⭐
317mg · 9% DV
Sodium
91mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 230 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Milky oat risotto is a creamy, spoonable grain dish made by slowly cooking oats in milk. It borrows the risotto-style method of stirring grains as they soften, but uses oats rather than the rice found in Italian risotto; it is an easy home-cooked option rather than a traditional regional classic.
Its tender texture and mild milky flavour work well warm for breakfast, with fruit, cinnamon or nuts, or as a simple snack. The oats and milk provide a moderate amount of protein and fibre; a 100 g portion has 1.7 g of fibre. For a lighter, less rich bowl, replace some of the milk with water, and add sweetness with ripe fruit if desired.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.88g
MONOUNSATURATED
2.16g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.