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Oat and milk mixture, rich in fiber and protein, ideal for breakfast.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Oat Milk Mixture (250 g) has 200 calories. That works out to 80 calories per 100 g. It contains 31.3 g of carbs, 8 g of protein, 5.5 g of fat and 4 g of fiber. Its 0.4 mg of B2 covers 27% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 250 g
200
KCAL / 250G
Carbs
31.3g
· 11% DV
Protein
8g
· 16% DV
Fat
5.5g
· 7% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 15% · Fat 24%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 200 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0.03 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 31.3 g | 11% |
| Fiber | 4 g | 14% |
| Protein | 8 g | 16% |
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) | 250 g | 200 kcal |
| 100 g | 100 g | 80 kcal |
| 1 cup (small) | 150 g | 120 kcal |
| 1 serving (small) | 180 g | 144 kcal |
| 1 pack (small) | 200 g | 160 kcal |
| 1 serving (large) | 300 g | 240 kcal |
| 1 bottle (medium) | 330 g | 264 kcal |
| 1 cup (large) | 350 g | 280 kcal |
| 1 cup (extra large) | 400 g | 320 kcal |
| 1 bottle (large) | 500 g | 400 kcal |
Calculated from 80 calories per 100 g.
Oat Milk Mixture is oats combined with dairy milk, rather than a plant-based oat drink. A simple homemade version may contain just those two ingredients; sweeteners or toppings are optional.
To make Oat Milk Mixture, warm the milk, stir in the oats, and cook gently until they soften. Stir often to prevent sticking, and add a little more milk if the mixture becomes too thick.
Yes, you can prepare Oat Milk Mixture the night before and refrigerate it in a covered container. The oats absorb liquid as they sit, so stir in more milk in the morning if you prefer a looser texture.
Rolled oats are a reliable choice for Oat Milk Mixture because they soften fairly quickly while keeping some texture. Instant oats make it softer, while steel-cut oats need a longer cooking time and more liquid.
Oat Milk Mixture can bubble up because the milk and starch-thickened oats expand as they heat. Use a large microwave-safe bowl, heat it in short bursts, and stir between bursts to reduce spills.
Yes, Oat Milk Mixture can be eaten cold, especially when the oats have softened overnight in the refrigerator. Stir it before serving, since the oats settle and thicken as they stand.
Cook Oat Milk Mixture over low heat and stir frequently, especially across the bottom and corners of the pan. A heavy-based saucepan also helps distribute heat more evenly and reduces scorching.
Store cooked Oat Milk Mixture in a covered container in the refrigerator and eat it within a few days. Discard it if it has been left at room temperature for an extended period.
Yes, you can make Oat Milk Mixture with an unsweetened plant-based drink instead of dairy milk. The flavor and thickness will vary by type, so adjust the amount as the oats cook.
Fruit, cinnamon, nuts, seeds, or a spoonful of nut butter all work well in Oat Milk Mixture. Add fresh fruit just before serving, or stir dried fruit in while the oats are warm.
Vitamins
B2
0.35mg · 27% DV
B12
0.5µg · 21% DV
Biotin
6.25µg · 21% DV
B5
0.88mg · 18% DV
Minerals
Manganese
0.63mg · 27% DV
Phosphorus
150mg · 21% DV
Calcium
175mg · 18% DV
Iodine
20µg · 13% DV
Potassium ⭐
275mg · 8% DV
Sodium
113mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 200 calories in 1 cup (medium) (250 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.
Oat milk mixture is a simple breakfast combination of oats and dairy milk, rather than a plant-based oat drink. It is easy to prepare at home, and its consistency depends on how much liquid you use and how long the oats have to soften.
Serve it warm or chilled; the softened oats make it gently creamy, with a mild, cereal-like taste. It works well with fruit, cinnamon or nuts for breakfast, whether you are eating at home or adapting it to your usual morning routine. It is mainly a source of carbohydrates, with some fibre and protein. Add a little extra milk for a looser, lighter bowl.
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 3
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
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3g
MONOUNSATURATED
1.25g
POLYUNSATURATED
0.58g
Omega 6:3 ratio 10.6:1
Above the ideal 4:1 (10.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.