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Oat Porridge Calories
Source of fiber and complex carbs, low fat, ideal for breakfast
CALORIES
GI
POTASSIUM
FIBER
Oat Porridge Nutrition Facts
Selected: 100 g
71
KCAL / 100G
Carbs
12g
· 68%
Protein
2.5g
· 14%
Fat
1.4g
· 18%
Fiber
1.7g
Oat Porridge Vitamins & Minerals
Vitamins
Biotin
2µg · 7% DV
B1
0.07mg · 6% DV
B5
0.2mg · 4% DV
B2
0.03mg · 2% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
70mg · 10% DV
Zinc
1mg · 9% DV
Calcium
80mg · 8% DV
Oat Porridge Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oat 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 Oat Porridge Contain Allergens?
No known major allergens
Which Diets Is Oat Porridge Good For?
Vegan
✓ 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 Porridge Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 13.3:1
Above the ideal 4:1 (13.3:1).
Foods Similar to Oat Porridge
Oat Porridge — Frequently Asked Questions
Can oat porridge be eaten outside breakfast?
Yes, it also works well as a snack or a simple pre- or post-workout meal. Pairing it with yogurt, nuts, or fruit usually makes it more satisfying.
Why does oat porridge sometimes turn too thick or too runny?
The texture mostly depends on the liquid ratio and how long it sits. Oats keep absorbing moisture after cooking, so you can loosen it with a little extra hot water or milk.
How can I make oat porridge taste better without relying on sugar?
Cinnamon, cocoa, mashed banana, apple, nuts, and seeds can add flavor and texture naturally. A pinch of salt also helps bring out the oat flavor.
Does oat porridge keep you full for long?
That depends on the portion and what you add to it. On its own it may feel light, but adding protein and healthy fats can make it more filling.
Is oat porridge better before or after exercise?
It can work at either time. Before exercise, a plain and easy-to-digest bowl is often best; after exercise, pairing it with a protein source is usually more useful.
Is oat porridge okay to eat at night?
For most people, yes—it is generally a light and easy meal. If you have a sensitive stomach, a very large portion or lots of sweet toppings may be less comfortable late in the evening.
How long does oat porridge keep in the fridge?
Once cooked, it usually keeps for about 1 to 2 days in a sealed container in the refrigerator. Check the smell, texture, and appearance before eating.
Can oat porridge be frozen?
Yes, it can be frozen in individual portions. After thawing, the texture may be softer or uneven, so stirring in a little liquid often helps.
Is oat porridge the same as overnight oats?
Not exactly. Oat porridge is usually cooked, while overnight oats are typically softened by soaking in liquid without cooking.
Who should be careful with oat porridge?
People with oat sensitivity or those who do not tolerate sudden increases in fiber may want to start with small portions. If you buy a packaged version, check the ingredient list for added sugar, flavorings, or salt.
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Nutrition data compiled from USDA FoodData Central and scientific sources.