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Fiber-containing warm oat breakfast
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Vanilla oat porridge (235 g) has 167 calories. That works out to 71 calories per 100 g. It contains 28.2 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 65% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 235 g
167
KCAL / 235G
Carbs
28.2g
· 10% DV
Protein
5.9g
· 12% DV
Fat
3.5g
· 4% 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 67% · Protein 14% · Fat 19%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.59 g | 3% |
| Trans fat | 0 g | |
| Sodium | 7.05 mg | 0% |
| Total carbohydrate | 28.2 g | 10% |
| Fiber | 4 g | 14% |
| Protein | 5.9 g | 12% |
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) | 235 g | 167 kcal |
| 100 g | 100 g | 71 kcal |
| ½ cup (small) | 118 g | 84 kcal |
| 0.75 cup (medium) | 175 g | 124 kcal |
| 1 serving (medium) | 200 g | 142 kcal |
| 1 serving (large) | 300 g | 213 kcal |
| 1.5 cup (large) | 350 g | 249 kcal |
| 2 cup (extra large) | 470 g | 334 kcal |
Calculated from 71 calories per 100 g.
Cook oats with milk or water, stirring until the mixture thickens, then stir in vanilla. Use a little more liquid for a softer bowl, and add toppings after cooking so they keep their texture.
Yes, vanilla oat porridge works with water instead of milk. It will taste less creamy, so you can stir in a little milk or a plant-based drink at the end if you want a richer texture.
Fruit, nuts, seeds, and spices pair well with vanilla oat porridge. Try berries or sliced banana with chopped walnuts, or grated apple with cinnamon; add sweeteners sparingly because toppings can make the bowl much sweeter.
Yes, vanilla oat porridge can be cooked in the microwave. Use a large microwave-safe bowl to allow for bubbling, heat the oats with liquid in short intervals, and stir between intervals to prevent uneven cooking or overflow.
Vanilla oat porridge can make a filling breakfast because oats contain fiber, but it does not cause weight loss on its own. Keep added sugar and calorie-dense toppings moderate, and choose a portion that suits your appetite.
Rolled oats are a reliable choice for vanilla oat porridge, cooking into a soft but slightly textured bowl. Quick oats cook faster and become smoother, while steel-cut oats need much longer cooking and more liquid.
Add vanilla near the end of cooking vanilla oat porridge, or stir it in just after removing the pan from the heat. This keeps its aroma more noticeable than cooking it vigorously for the entire time.
Yes, you can prepare vanilla oat porridge ahead and refrigerate it in a covered container. It thickens as it cools, so loosen it with a splash of milk or water while reheating; discard it if it has been left out for hours.
Yes, you can warm overnight oats to serve them like vanilla oat porridge. Heat them gently in a saucepan or microwave, stirring and adding liquid as needed; avoid overheating, which can make the oats unusually thick.
Yes, vanilla oat porridge can be made without added sugar. Vanilla adds aroma rather than sweetness, so ripe banana, berries, or cooked apple can provide sweetness if desired without relying on syrup or sugar.
Vitamins
Biotin
4.94µg · 16% DV
B1
0.19mg · 16% DV
B5
0.21mg · 4% DV
B2
0.05mg · 4% DV
Minerals
Manganese
1.5mg · 65% DV
Phosphorus
181mg · 26% DV
Selenium
13µg · 24% DV
Copper
0.16mg · 18% DV
Potassium ⭐
143mg · 4% DV
Sodium
7.05mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 167 calories in 1 cup (medium) (235 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.
Vanilla oat porridge is made by simmering rolled oats in water, milk or a plant-based drink until soft, then adding vanilla for fragrance. It is a simple, warming breakfast found in many places, with the exact thickness depending on how much liquid you use and how long you cook it.
Its texture can be creamy or pleasantly hearty, and the vanilla rounds out the oats’ mild, grain-like flavour. Serve it warm with fruit, nuts or a pinch of cinnamon; it also makes an easy breakfast before a busy day. Oats provide carbohydrates and fibre, with 1.7 g of fibre per 100 g in this version. For a less sweet bowl, skip added sugar and top it with ripe fruit instead.
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 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.
Contains these allergens:
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
SATURATED
0.59g
MONOUNSATURATED
1.18g
POLYUNSATURATED
1.25g
Omega 6:3 ratio 16.9:1
Above the ideal 4:1 (16.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.