1 piece (medium) of Oat Egg (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 13.2 g of carbs, 10.2 g of protein, 7.8 g of fat and 2.6 g of fiber. Its 15.6 µg of Biotin covers 52% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

What is Oat Egg?

Oat Egg is a simple cooked mixture of oats and egg, with a thick, porridge-like consistency. It is better understood as a practical breakfast recipe than as a dish tied to one particular region. The oats soften as they cook, while the egg gives the mixture a creamy, gently set texture and mild savoury flavour. It is often served warm; add herbs or vegetables for a savoury bowl, or pair it with fruit if you prefer a sweeter breakfast. Its combination of protein and fibre makes it a filling option for the morning. For a lighter serving, use little added fat and round it out with vegetables or fresh fruit.

Oat Egg Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

11g

· 4% DV

Protein

8.5g

· 17% DV

Fat

6.5g

· 8% DV

Fiber

2.2g

· 8% DV

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

Calories come from: Carbs 32% · Protein 25% · Fat 43%

Oat Egg Vitamins & Minerals

Vitamins

Biotin

13µg · 43% DV

B12

0.6µg · 25% DV

0.22mg · 17% DV

0.7mg · 14% DV

Minerals

Selenium

16µg · 29% DV

Phosphorus

140mg · 20% DV

Iodine

18µg · 12% DV

Iron

2mg · 11% DV

How Nutritious Is Oat Egg?

Nutrient density

High

70/ 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

50/ 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.

Oat Egg Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Oat Egg

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

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

Is Oat Egg 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 Oat Egg Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Oat Egg Good For?

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

Oat Egg Fat Profile

SATURATED

2.1g

MONOUNSATURATED

2.2g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 15.7:1

Above the ideal 4:1 (15.7:1).

Compare Oat Egg

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Foods Similar to Oat Egg

🥚

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143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

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95 kcal

🥘

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85 kcal

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Ali Nazik

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Vegan Protein Powder

370 kcal

Frequently Asked Questions About Oat Egg

How do you make Oat Egg?

Make Oat Egg by stirring oats into beaten egg with a little water or milk, then cooking the mixture over low to medium heat. Stir continuously until it thickens and the egg is fully cooked; season or top it to taste.

Can you cook an egg directly into oatmeal for Oat Egg?

Yes, you can stir a beaten egg directly into hot oats to make Oat Egg. Add it gradually while stirring so it blends smoothly, then keep cooking until no runny egg remains. Adding a whole egg without stirring can leave uneven, rubbery bits.

Does Oat Egg taste strongly of egg?

No, Oat Egg usually does not taste strongly of egg when the egg is mixed evenly with the oats. The flavor is mild, especially with savory seasonings or fruit and cinnamon; adding cheese or herbs makes the savory version more pronounced.

Is Oat Egg sweet or savory?

Oat Egg can be either sweet or savory. For a savory bowl, use pepper, herbs, or cheese; for a sweet one, add cinnamon and fruit after cooking. Avoid adding sweet and savory toppings together unless you want that contrast.

Can you make Oat Egg with rolled oats or quick oats?

Yes, both rolled oats and quick oats work for Oat Egg. Rolled oats keep more texture and take longer to soften, while quick oats make a smoother, faster-cooking bowl. Adjust the liquid as needed so the egg-oat mixture does not become dry.

Why does Oat Egg turn lumpy?

Oat Egg turns lumpy when the egg cooks too quickly before it is dispersed through the oats. Beat the egg first, temper it with a spoonful of warm oats, then stir it back into the pan over low heat.

Can you make Oat Egg without blending it?

Yes, Oat Egg does not need a blender. Whisk the egg in a bowl and stir it into the oats by hand; this gives a more textured result. Blending is only useful if you specifically want a very smooth mixture.

What toppings go well with Oat Egg?

Fruit and cinnamon pair well with sweet Oat Egg, while herbs, pepper, cheese, or cooked vegetables suit a savory bowl. Add toppings after cooking so fresh fruit stays distinct and herbs do not lose their flavor in prolonged heat.

Can you meal-prep Oat Egg ahead of time?

Yes, cooked Oat Egg can be prepared ahead and kept covered in the refrigerator. Reheat it with a splash of water or milk and stir until hot throughout. Refrigerate leftovers promptly rather than leaving the egg-based dish at room temperature.

Is Oat Egg a good breakfast for weight loss?

Oat Egg can be a filling breakfast because oats provide fiber and eggs provide protein, which may help curb hunger between meals. It does not cause weight loss by itself; serving size and the rest of your eating pattern also matter.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026