A look at the nutritional values of porridge quickly shows that this delicious breakfast classic is a true all-rounder when it comes to healthy ingredients. On the one hand, the oatmeal convinces with all the important macronutrients, and on the other hand, it contains a huge amount of vitamins and minerals.
Everything you need to know about the nutritional value of porridge and how to get even more out of your breakfast can be found here.
How many calories does porridge have?
The ideal breakfast should keep us full, so that we can last until lunch without snacks. It should also provide energy and supply our body with optimal nutrients . At the same time, however, it should not contain too many calories so that it does not give us an unpleasant feeling of fullness.
The combination of filling yet low in calories is arguably a major reason why oatmeal is so popular with nutrition-conscious people. Although oatmeal is considered a food with a high calorie density, we only need to eat relatively little of it to get full.
Oatmeal provides about 370 kcal per 100 g. For a normal-sized portion of porridge, you need about 50 g of oatmeal. Thus, depending on the other ingredients and toppings, a serving of porridge usually amounts to 350-400 kcal. But it is also much more calorie-saving. For example, our low-calorie porridge with zucchini and oatmeal contains only 290 kcal . The shredded vegetables provide extra volume and thus fill the stomach.
Low calorie porridge with zucchini and oatmeal
Ingredients
- 40 g oatmeal
- 1/2-1 zucchini
- 30 g protein powder (optionally also with flavor)
- 1 tsp coconut flour
- 300 ml water
- 1 pinch of salt
Preparation
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Grate the zucchini first. It's best to grate them directly into the pot.
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Then add the oatmeal and the protein powder.
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Next, add the water to the pot along with another teaspoon of coconut flour. The coconut flour ensures that the porridge is nice and creamy and helps with binding.
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Now set your porridge on the stove and cook it for about 7 minutes on medium heat. Stir well from time to time.
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If your porridge is already creamy, remove it from the heat and let it steep for another 2-3 minutes. After that, your delicious porridge is ready without a lot of calories.
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Of course, you can now enhance your porridge with toppings of your choice, such as fresh fruit, nuts, or seeds.
Nutritional values
What macronutrients does porridge contain?
Macronutrients are the three basic building blocks of our diet: carbohydrates, protein, and fat . If you take a closer look at oatmeal, you can quickly see that the local superfood brings an optimal mix of macronutrients.
While the carbohydrates in the porridge serve as energy suppliers , protein and fat are important for various processes in the body. Protein, for example, contributes to a functioning metabolism and forms the building blocks for our cells.
It is essential not only for our muscle growth but also for the maintenance of our organs and bones. Fat, on the other hand, is needed so that we can absorb and process fat-soluble nutrients in the first place.
A fiber content that can be observed
In addition to the basic building blocks of our food, porridge also provides a considerable amount of fiber . With a proportion of 10%, oatmeal ranks right at the front.
When fiber was discovered, it was not initially considered very important. Since these are indigestible ingredients from plant foods, our body cannot use them for energy.
However, it is now known that they have many other positive effects on our bodies , and are therefore far from insignificant.
Fiber is known to swell in the stomach and thus have a satiating effect . In addition, it stimulates digestion and keeps the intestinal flora healthy by binding toxins from food and transporting them out of the body on their way through the digestive tract.
In addition, fiber is considered a slimming agent. They sometimes cause blood sugar levels to rise only very slowly and thus prevent cravings.
The beta-glucans contained in oats, a type of fiber, can also lower cholesterol levels and reduce the risk of cardiovascular disease .
Porridge as a vitamin and mineral supplier
In addition to macronutrients, our food also contains so-called micronutrients, better known as vitamins, minerals, and phytochemicals . For example, they support our body in cell formation, are essential for the immune system, and contribute to the normal function of our muscles and nerves.
Our body cannot produce micronutrients on its own, so they must be absorbed through food . Nothing works without these little helpers.
The following table shows the main micronutrients contained in oats and examples of their functions in the body:
| Micronutrient | Functions in the body |
| Vitamin B1 | Support of muscle and nerve functions |
| Vitamin B6 | Central processes in the metabolism and formation of serotonin |
| Vitamin E | Protects cells from free radicals |
| Magnesium | Cell regeneration and oxygen utilization |
| Phosphorus | Important component of bone |
| Iron | Cell formation and oxygen transport |
| Calcium | Formation of bones and teeth |
Toppings for even better nutritional values of porridge
Porridge provides us with an abundance of healthy nutrients through its basic ingredient oats alone . If you make porridge yourself , you can get even more out of your breakfast with the right toppings and provide delicious variety.
Protein breakfast with nuts and seeds
As a vegetarian or vegan diet becomes more and more popular, plant-based protein sources are also becoming increasingly popular. For example, nuts and seeds are particularly good for giving your oatmeal a few extra proteins.
They also provide healthy fats and valuable vitamins and minerals . For example, nuts contain a particularly high amount of vitamins E and B as well as calcium and magnesium. So the nutritional values of your porridge can definitely be improved.
Fruit as a vitamin boost for the nutritional values in porridge
Fruit not only adds variety and color to your breakfast but also provides a lot of healthy nutrients.
It's best to use seasonal and regional fruits to get the most out of the fruit. By the way, berries can also be stored well in winter . This allows you to enjoy the sweet fruits even in the colder months.
