Porridge Oats Nutrition Facts

Calories, fat, protein, and carbohydrate values for Porridge Oats.


There are 214 calories in Porridge Oats.


Nutrition Facts
Porridge Oats
Serving Size:


cup (235 grams)

Amount Per Serving
Calories from Fat 52
Calories 214

% Daily Value*

Total Fat 5.8 grams

Saturated Fat 2.8 grams

Polyunsaturated Fat 0.8 grams
Monounsaturated Fat 1.7 grams

Cholesterol 17 milligrams

Sodium 109 milligrams

Potassium 438 milligrams

Total Carbohydrates 30 grams

Dietary Fiber 2.9 grams

Sugars 0.3 grams
Protein 11 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Breads / Cereals / Grains > Oats / Porridges

How long would it take to burn off 210 KCal?
Walking (3mph) 58 minutes
Running (6mph) 21 minutes
Bicycling (10mph) 30 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Oatmeal, a beloved staple in many households, is not only a delicious and comforting breakfast option, but also a nutritional powerhouse. Packed with essential nutrients and offering a range of health benefits, oatmeal has become a popular choice among health-conscious individuals. In this expert article, we will explore the features, benefits, and drawbacks of porridge oats and shed light on why they are a valuable addition to a balanced diet.

Features of porridge oats

Made from whole grain oats, porridge oats have several characteristics that set them apart from other grains:

  1. High Fiber: Oats are an excellent source of dietary fiber, both soluble and insoluble. This high fiber content aids in digestion, promotes regular bowel movements, and helps maintain a healthy weight.
  2. Complex Carbohydrates: Oatmeal is primarily composed of complex carbohydrates. They provide a slow and steady release of energy, keeping you feeling fuller longer and supporting sustained physical and mental performance throughout the day.
  3. Protein content: While oats are not a complete protein source, they do contain a significant amount of protein. This makes oatmeal a valuable option for individuals looking to increase their protein intake, especially those following a plant-based or vegetarian diet.

Benefits of oat porridge

Incorporating porridge oats into your diet can provide numerous health benefits:

  1. Heart Health: The soluble fiber in oats, known as beta-glucan, has been shown to help lower cholesterol levels. Regular consumption of oats may help maintain healthy cholesterol levels and reduce the risk of heart disease.
  2. Weight management: Because of their high fiber content, oat flakes promote satiety and can help with weight management. They help control appetite, prevent overeating and support healthy eating patterns.
  3. Digestive health: The insoluble fiber in oatmeal adds bulk to the stool, promoting regular bowel movements and preventing constipation. It also acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy digestive system.
  4. Blood sugar control: The complex carbohydrates in oatmeal are digested slowly, resulting in a gradual rise in blood sugar levels. This prevents sudden spikes and crashes in blood sugar, making oatmeal an ideal choice for people with diabetes or those who want to stabilize their blood sugar levels.
  5. Nutrient Density: Oatmeal contains a number of essential nutrients, including vitamins, minerals and antioxidants. These nutrients play a vital role in supporting overall health, boosting immunity and promoting optimal body function.

Disadvantages of porridge oats

While porridge oats offer numerous benefits, it’s important to consider a few potential drawbacks:

  1. Gluten sensitivity: Although oats are naturally gluten-free, cross-contamination can occur during processing. Individuals with celiac disease or gluten sensitivity should ensure they are consuming certified gluten-free oats.
  2. Calorie content: While oatmeal can be a healthy addition to a balanced diet, portion control is key. Oats, especially when combined with added ingredients such as sweeteners or toppings, can contribute to caloric intake. It’s important to be mindful of portion sizes in order to maintain a caloric balance.
  3. Phytic acid content: Like other whole grains, oats contain phytic acid, which can inhibit the absorption of certain minerals such as iron, calcium, and zinc. Soaking oats overnight before cooking can help reduce phytic acid levels and increase mineral absorption.

Bottom line

Oats are a versatile and nutritious grain that can be enjoyed in a variety of ways. With their high fiber content, complex carbohydrates and a host of health benefits, oats are a valuable addition to a well-rounded diet. They promote heart health, help with weight management, support digestive function, and provide essential nutrients. However, those with gluten sensitivities should choose certified gluten-free oats, and portion control should be considered to manage caloric intake. Embrace the power of oatmeal and explore the delicious ways it can help you live a healthier lifestyle.

Questions and Answers

Is Oatmeal Gluten Free?

No, oatmeal is not inherently gluten free. While oats themselves do not contain gluten, cross-contamination can occur during processing. Individuals with celiac disease or gluten sensitivity should look for certified gluten-free oats to ensure they are consuming a safe and gluten-free product.

How can oatmeal benefit heart health?

Oats contain soluble fiber called beta-glucan, which has been shown to help lower cholesterol. Regular consumption of oats may help maintain healthy cholesterol levels and reduce the risk of heart disease.

Can oatmeal help with weight loss?

Yes, oatmeal can be a helpful addition to a weight loss or weight management plan. The high fiber content of oats promotes satiety, which helps you feel fuller for longer. This can help control appetite, prevent overeating, and support healthy eating patterns.

Can I eat oatmeal if I have diabetes?

Yes, oatmeal can be a good choice for people with diabetes. The complex carbohydrates in oats are digested slowly, resulting in a gradual rise in blood glucose levels. This helps to prevent sudden spikes and crashes in blood glucose levels, which helps to maintain better blood glucose control.

How can I reduce phytic acid in oatmeal?

Oatmeal, like other whole grains, contains phytic acid, which can inhibit the absorption of certain minerals. To reduce phytic acid levels, you can soak oats overnight before cooking. This soaking process helps break down the phytic acid and improves mineral absorption.