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Vegetable oat porridge Calories
Fiber-rich savory oat porridge with vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Vegetable oat porridge (240 g) has 173 calories. That works out to 72 calories per 100 g. It contains 27.8 g of carbs, 6.7 g of protein, 4.3 g of fat and 5 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Vegetable oat porridge Nutrition Facts
Selected: 1 cup (medium) · 240 g
173
KCAL / 240G
Carbs
27.8g
· 10% DV
Protein
6.7g
· 13% DV
Fat
4.3g
· 6% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 15% · Fat 22%
Vegetable oat porridge nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 27.8 g | 10% |
| Fiber | 5 g | 18% |
| Protein | 6.7 g | 13% |
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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How Many Calories in 1 Cup of Vegetable oat porridge?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 173 kcal |
| 1 tablespoon (mini) | 18 g | 13 kcal |
| 100 g | 100 g | 72 kcal |
| 1 serving (small) | 150 g | 108 kcal |
| 1 cup (small) | 180 g | 130 kcal |
| 1 serving (medium) | 250 g | 180 kcal |
| 1 cup (large) | 320 g | 230 kcal |
| 1 serving (large) | 350 g | 252 kcal |
| 1 bottle (jumbo) | 500 g | 360 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Vegetable oat porridge
How do you make vegetable oat porridge?
Cook oats in water or vegetable broth until soft, then stir in sautéed vegetables to make vegetable oat porridge. Start firmer vegetables, such as carrots or peppers, first; add quick-cooking greens near the end. Season with salt, pepper, and herbs.
What vegetables go well in vegetable oat porridge?
Mushrooms, spinach, tomatoes, zucchini, peppers, peas, and grated carrots all work well in vegetable oat porridge. Combine a few rather than crowding the pan: watery vegetables can thin the porridge, while sautéing them first helps concentrate their flavor.
Does vegetable oat porridge taste savory or sweet?
Vegetable oat porridge is savory when made with vegetables, broth, salt, and herbs rather than fruit or sweeteners. Its flavor is mild, so garlic, black pepper, chili, or a squeeze of lemon can make it more distinctive.
Can you make vegetable oat porridge with broth instead of water?
Yes, vegetable oat porridge can be cooked with vegetable or chicken broth instead of water. Broth adds savory flavor, so taste the dish before adding salt. Use enough liquid to soften the oats, then add a splash more if the porridge thickens too much.
Which type of oats is best for vegetable oat porridge?
Rolled oats are a convenient choice for vegetable oat porridge because they cook quickly and produce a soft, creamy texture. Steel-cut oats stay chewier but need longer cooking and more liquid. Instant oats work too, though they can turn mushy if overcooked.
How do you keep vegetable oat porridge from becoming mushy?
To keep vegetable oat porridge from becoming mushy, add the liquid gradually and stop cooking while it is slightly looser than you want. The oats continue absorbing liquid as they stand. Cook vegetables separately first so they do not release excess water into the pot.
Can vegetable oat porridge be meal-prepped?
Yes, vegetable oat porridge can be made ahead and refrigerated in a covered container. It will thicken as it cools, so reheat it on the stove or in the microwave with a little water or broth, stirring until hot throughout.
What can you add on top of vegetable oat porridge?
Top vegetable oat porridge with a fried or boiled egg, grated cheese, chopped herbs, toasted seeds, or a spoonful of yogurt. These toppings add contrast to the soft oats; add crunchy ingredients just before serving so they do not lose their texture.
Is vegetable oat porridge eaten for breakfast or dinner?
Vegetable oat porridge can be served for breakfast, lunch, or dinner because its savory flavor works as a meal at any time of day. Add an egg or beans for a more substantial bowl, or pair it with a salad for an easy evening meal.
Can you freeze vegetable oat porridge?
Yes, vegetable oat porridge can be frozen, although its texture may become softer after thawing. Cool it promptly, portion it into freezer-safe containers, and thaw it in the refrigerator before reheating with a little water or broth.
Vegetable oat porridge Vitamins & Minerals
Vitamins
Vitamin K
22.8µg · 19% DV
B1
0.17mg · 14% DV
Biotin
3.84µg · 13% DV
B6
0.19mg · 11% DV
Minerals
Manganese
1.08mg · 47% DV
Phosphorus
187mg · 27% DV
Selenium
12µg · 22% DV
Copper
0.19mg · 21% DV
Sodium
432mg · 19% DV
Potassium ⭐
288mg · 8% DV
Vegetable oat porridge Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable oat porridge
To burn the 173 calories in 1 cup (medium) (240 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.
What is Vegetable oat porridge?
Vegetable oat porridge is a savoury take on porridge, made by cooking oats with water or stock and stirring in chopped vegetables. It is less a dish tied to one particular region than a flexible way of turning a familiar bowl of oats into a meal; carrots, tomatoes, greens or whatever is in season all work well.
The oats become soft and creamy, while vegetables and seasonings bring freshness and savoury depth. Serve it warm for breakfast or as a quick light lunch, as people do with savoury oat bowls in many places. A little olive oil, herbs or a spoonful of yoghurt makes a good finish. It provides fibre alongside the vegetables; add extra vegetables and keep added oil modest for a lighter bowl.
How Nutritious Is Vegetable oat porridge?
Nutrient density
High
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
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 Vegetable 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 Vegetable oat porridge Contain Allergens?
Contains these allergens:
Which Diets Is Vegetable oat porridge Good For?
Vegan
— Not 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
Vegetable oat porridge Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.32g
POLYUNSATURATED
1.15g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.