EatBetterEatBetter
Foods ▾
Ready & Packaged FoodsVegetables & LegumesDesserts & ConfectioneryMeat & ProteinGrains & BakeryBeveragesMilk & DairyNatural & Other Foods

Ready & Packaged Foods

All →
Fast Food & RestaurantBurgers · Pizza · Doner & Wrap · Fried Sides · Restaurant Menu Items

Explore foods by category, subcategory or brand

CompareBrands
Tools ▾

Calorie Calculator

Work out your daily calorie needs

BMI Calculator

Body mass index from your height and weight

Food GuideCompareBlog
TR
Download on the App StoreGet it on Google Play

🥣

●Low GI

Vanilla oat porridge Calories

Fiber-containing warm oat breakfast

CALORIES · 100 G

71kcal

GI

52low

POTASSIUM · 100 G

61mg

FIBER · 100 G

1.7g

Quick answer

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.

Vanilla oat porridge Nutrition Facts

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%

Vanilla oat porridge nutrition facts table · 1 cup (medium) (235 g)

NutrientAmount% DV
Calories167 kcal
Total fat3.5 g4%
Saturated fat0.59 g3%
Trans fat0 g
Sodium7.05 mg0%
Total carbohydrate28.2 g10%
Fiber4 g14%
Protein5.9 g12%

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.

EatBetter

Log this food in EatBetter

100,000+ people use it

  • Get your daily calorie target
  • Snap your meal, log it in seconds
  • See every vitamin and mineral
QR code to get the EatBetter app

📸 Scan the code to get the app free.

The EatBetter app recognising potatoes, broccoli and salmon on a plate

How Many Calories in 1 Cup of Vanilla oat porridge?

ServingAmountCalories
1 cup (medium)235 g167 kcal
100 g100 g71 kcal
½ cup (small)118 g84 kcal
0.75 cup (medium)175 g124 kcal
1 serving (medium)200 g142 kcal
1 serving (large)300 g213 kcal
1.5 cup (large)350 g249 kcal
2 cup (extra large)470 g334 kcal

Calculated from 71 calories per 100 g.

Frequently Asked Questions About Vanilla oat porridge

How do you make vanilla oat porridge?

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.

Can you make vanilla oat porridge with water instead of milk?

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.

What toppings go well with vanilla oat porridge?

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.

Can you make vanilla oat porridge in the microwave?

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.

Is vanilla oat porridge good for weight loss?

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.

Which oats are best for vanilla oat porridge?

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.

When should you add vanilla to vanilla oat porridge?

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.

Can you prepare vanilla oat porridge ahead of 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.

Can you make overnight oats into warm vanilla oat porridge?

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.

Can vanilla oat porridge be made without added sugar?

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.

Vanilla oat porridge Vitamins & Minerals

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

Vanilla oat porridge Glycemic Index

GLYCEMIC INDEX

52
Low
0 Low5570100

GLYCEMIC LOAD

14.1
Medium

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

How to Burn Off Vanilla oat porridge

To burn the 167 calories in 1 cup (medium) (235 g):

🚶

41min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

19min

Swimming

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

What is Vanilla oat porridge?

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.

How Nutritious Is Vanilla oat porridge?

Nutrient density

Medium

57/ 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.

Is Vanilla 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 Vanilla oat 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 Vanilla 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

Vanilla oat porridge Fat Profile

SATURATED

0.59g

MONOUNSATURATED

1.18g

POLYUNSATURATED

1.25g

⚖️

Omega 6:3 ratio 16.9:1

Above the ideal 4:1 (16.9:1).

Compare Vanilla oat porridge

🥣vs🍚
Vanilla oat porridge vs Bulgur Pilaf49 kcal fewer per 100 g
→
🥣vs🍝
Vanilla oat porridge vs Whole wheat pasta53 kcal fewer per 100 g
→
🥣vs🥖
Vanilla oat porridge vs Breadstick339 kcal fewer per 100 g
→
🥣vs🥯
Vanilla oat porridge vs Simit269 kcal fewer per 100 g
→

Foods Similar to Vanilla oat 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

Have another question about Vanilla oat porridge?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

EatBetter

Scan calories with your camera

Instant AI nutrition analysis

App StoreGoogle Play

Nutrition data compiled from USDA FoodData Central and scientific sources.