Oatmeal Porridge
Also called: oats porridge, oatmeal, oat porridge, oatmeal porridge, oats daliya, oats, oetmeal, oat meal
Oatmeal porridge is that cozy breakfast bowl you make when you want something light, warm, and filling. In many homes it’s a quick morning fix — sometimes plain, sometimes with milk, a little sugar, maybe fruits on top if you’re feeling fancy.
Per 1 bowl (200g)
Nutrition Facts
| Nutrient | Per bowl (200g) | Per 100g |
|---|---|---|
| Calories | 145.8 kcal | 72.9 kcal |
| Protein | 5.2g | 2.6g |
| Carbohydrates | 17.6g | 8.8g |
| Fat | 6.4g | 3.2g |
| Fiber | 0.8g | 0.4g |
| Sugar | 10.4g | 5.2g |
| Micronutrients (per 100g) | ||
| Sodium | 16.14 mg | |
| Calcium | 76.83 mg | |
| Iron | 0.28 mg | |
| Vitamin C | 5.03 mg | |
| Folate | 23.98 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
This porridge is easy on the stomach because the oats turn soft and the milk makes it smooth and soothing. Oats have a bit of soluble fibre that helps keep digestion moving gently, but here the fibre is quite low because the serving has only 20g oats. Since sugar is added, it can give a quick energy spike without doing much for gut bacteria, so a nice tweak is to top it with banana, apple, or a few nuts to make it more gut-friendly and more filling.
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables. Values are approximate and may vary with preparation method.