1 cup (medium) of Oatmeal porridge (234 g) has 166 calories. That works out to 71 calories per 100 g. It contains 28.1 g of carbs, 5.9 g of protein, 3.5 g of fat and 4 g of fiber. Its 1.5 mg of Manganese covers 63% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.

Oatmeal porridge Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

12g

· 4% DV

Protein

2.5g

· 5% DV

Fat

1.5g

· 2% DV

Fiber

1.7g

· 6% 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

Biotin

2.1µg · 7% DV

0.07mg · 6% DV

0.14mg · 3% DV

0.03mg · 2% DV

Minerals

Manganese

1mg · 43% DV

Selenium

7.5µg · 14% DV

Phosphorus

77mg · 11% DV

Zinc

1mg · 9% DV

How Nutritious Is Oatmeal porridge?

Nutrient density

High

62/ 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

45/ 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

Low

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 71 calories in 100 g:

🚶

18min

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?

Contains these allergens:

Gluten yes

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

— Not 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

0.27g

MONOUNSATURATED

0.48g

POLYUNSATURATED

0.53g

⚖️

Omega 6:3 ratio 16.7:1

Above the ideal 4:1 (16.7:1).

Compare Oatmeal porridge

🥣vs🍚

Oatmeal porridge vs Bulgur Pilaf49 kcal fewer per 100 g

→🥣vs🍝

Oatmeal porridge vs Whole wheat pasta53 kcal fewer per 100 g

→🥣vs🥖

Oatmeal porridge vs Breadstick339 kcal fewer per 100 g

→🥣vs🥯

Oatmeal porridge vs Simit269 kcal fewer per 100 g

→

Foods Similar to Oatmeal porridge

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026