Porridge
Good nutritional profile
Rolled oats simmered in milk until thick and creamy.
Porridge is rolled oats simmered in milk with a pinch of salt until thick and creamy; these values are for plain, unsweetened porridge made with whole milk. A 275 g bowl has about 305 kcal, 13 g of protein and 4 g of fiber from the whole-grain oats, with about 5 g of saturated fat from the milk. Topping it with berries, sliced banana or cinnamon instead of sugar or syrup keeps added sugar at zero.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.8g | 8.6% |
| Fat | 4g | 5.7% |
| Carbs | 14g | 4.7% |
| Simple Sugars | 4.9g | Estimate |
| Complex Carbs | 7.6g | Estimate |
| Fiber | 1.5g | 6.0% |
| Water | 76g | 3.0% |
| Calories | 111 | 4.9% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.88 | g | 9.4% |
| Monounsaturated | 1.04 | g | 4.2% |
| Polyunsaturated | 0.53 | g | 4.1% |
| Omega-3 | 0.159 | g | Estimate |
| Omega-6 | 0.371 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.25 | mg |
| Vitamin E | 0.17 | mg |
| Selenium | 7.28 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 34.9 | mcg | 3.9% |
| vitamin B1 | 0.081 | mg | 6.8% |
| vitamin B2 | 0.149 | mg | 11.5% |
| vitamin B3 | 0.247 | mg | 1.5% |
| vitamin B6 | 0.04 | mg | 2.4% |
| vitamin B9 | 7.93 | mcg | 2.0% |
| vitamin B12 | 0.339 | mcg | 14.1% |
| vitamin C | 3.25 | mg | 3.6% |
| vitamin D | 0.08 (3 IU) | mcg | 0.5% |
| vitamin E | 0.167 | mg | 1.1% |
| vitamin K | 1.49 | mcg | 1.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 109 | mg | 10.9% |
| iron | 0.658 | mg | 3.7% |
| magnesium | 29.2 | mg | 7.3% |
| phosphorus | 133 | mg | 19.0% |
| potassium | 180 | mg | 6.9% |
| sodium | 72.3 | mg | 3.1% |
| zinc | 0.853 | mg | 7.8% |
| copper | 0.083 | mg | 9.2% |
| manganese | 0.55 | mg | 23.9% |
| selenium | 7.28 | mcg | 13.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 126 | mg | 18.0% | 136% |
| Isoleucine | 221 | mg | 15.8% | 127% |
| Leucine | 414 | mg | 15.2% | 117% |
| Lysine | 332 | mg | 15.8% | 120% |
| Methionine | 187 | mg | 17.8% | 141% |
| Phenylalanine | 447 | mg | 25.5% | 189% |
| Threonine | 178 | mg | 17.0% | 123% |
| Tryptophan | 63 | mg | 22.5% | 165% |
| Valine | 287 | mg | 15.8% | 124% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Rolled oats 80 g
- Whole milk 500 ml
- Salt 1 pinch
- Fresh berries to serve
- Banana to serve
- Ground cinnamon to serve
Instructions
- 1
Put the oats, milk and a pinch of salt in a small saucepan and stir.
- 2
Bring to a gentle simmer over medium heat, stirring often so the milk does not catch on the bottom.
- 3
Lower the heat and cook for 5 minutes, stirring, until the oats are soft and the porridge is thick and creamy.
- 4
Take the pan off the heat and let it stand for 2 minutes to thicken a little more.
- 5
Spoon the porridge into two bowls.
- 6
Top with berries, sliced banana or a pinch of cinnamon.