1 cup (medium) of Oatmeal Porridge (200 g) has 140 calories. That works out to 70 calories per 100 g. It contains 24 g of carbs, 5 g of protein, 3 g of fat and 4 g of fiber. Its 1.2 mg of Manganese covers 52% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Oatmeal Porridge?

Oatmeal porridge is made by simmering rolled or ground oats in water or milk until soft and creamy. Oats have long been grown in northern Europe, and porridge is especially associated with Scottish and wider British breakfasts, though it is now a familiar morning meal around the world.

Its mild, gently nutty flavour works well with fruit, nuts, cinnamon or a little honey; it can also be served savoury with toppings such as an egg or vegetables. Oatmeal porridge provides fibre and slow-digesting carbohydrates, with relatively little fat when cooked with water. For a more filling bowl, add yoghurt or nuts, or use fresh fruit for sweetness.

Oatmeal Porridge Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

12g

· 4% DV

Protein

2.5g

· 5% DV

Fat

1.5g

· 2% DV

Fiber

· 7% DV

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

Calories come from: Carbs 67% · Protein 14% · Fat 19%

Oatmeal Porridge Vitamins & Minerals

Vitamins

0.09mg · 8% DV

Biotin

2µg · 7% DV

0.3mg · 6% DV

0.03mg · 2% DV

Minerals

Manganese

1mg · 43% DV

Zinc

1mg · 9% DV

Phosphorus

65mg · 9% DV

Iron

1mg · 6% DV

How Nutritious Is 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

47/ 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.

Oatmeal Porridge Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Oatmeal Porridge

To burn the 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

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

Is 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 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 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

Oatmeal Porridge Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.5g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 22.5:1

Above the ideal 4:1 (22.5:1).

Compare Oatmeal Porridge

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Oatmeal Porridge vs Breadstick340 kcal fewer per 100 g

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Oatmeal Porridge vs Simit270 kcal fewer per 100 g

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Foods Similar to Oatmeal Porridge

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

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Rice Pilaf

150 kcal

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Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Oatmeal Porridge

How do you make oatmeal porridge?

Cook oats with milk or water in a saucepan, stirring until soft and creamy. You can also use a microwave-safe bowl and heat the mixture in short bursts, stirring between them. Add fruit, nuts, or spices before serving.

Is oatmeal porridge better with milk or water?

Oatmeal porridge works with either milk or water. Milk makes it creamier and adds a fuller taste, while water keeps the flavor plain and lighter. Combining the two is an easy way to adjust the texture and taste.

Which oats are best for oatmeal porridge?

Rolled oats are a reliable choice for oatmeal porridge because they cook fairly quickly and become soft. Steel-cut oats take longer and stay chewier, while quick oats soften rapidly and tend to make a smoother, thicker bowl.

Why does oatmeal porridge turn out gummy?

Oatmeal porridge can turn gummy when it is stirred constantly or cooked for too long, especially with quick oats. Use a gentle simmer and stir occasionally; remove it from the heat while it is still slightly looser than you want.

Can you make oatmeal porridge in the microwave?

Yes, oatmeal porridge can be cooked in the microwave. Use a large microwave-safe bowl to allow room for bubbling, and heat the oats with milk or water in short intervals, stirring each time to prevent overflow and uneven cooking.

What can you put in oatmeal porridge?

Popular additions to oatmeal porridge include berries, banana, apple, nuts, seeds, cinnamon, and yogurt. Add fresh fruit and crunchy toppings just before eating so they keep their texture; dried fruit can be stirred in while the oats cook.

Can oatmeal porridge be made ahead?

Yes, you can cook oatmeal porridge ahead and refrigerate it in a covered container. It thickens as it chills, so loosen it with milk or water while reheating. Overnight oats are another make-ahead option, but they are soaked rather than cooked.

How long does oatmeal porridge keep in the fridge?

Cooked oatmeal porridge keeps for up to three days in a covered container in the refrigerator. Reheat only the portion you plan to eat, adding a splash of milk or water and stirring until it is hot throughout.

Can oatmeal porridge be made savory?

Yes, oatmeal porridge can be served savory. Cook the oats with water or unsweetened stock, then add toppings such as a fried egg, sautéed mushrooms, greens, cheese, or black pepper instead of fruit and sweeteners.

Does oatmeal porridge need to be sweetened?

No, oatmeal porridge does not need added sugar. Ripe banana, berries, or cooked apple can add sweetness, while cinnamon or vanilla adds flavor without sweetening it. For a savory bowl, use herbs, vegetables, or an egg instead.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026