Catalog -> Cereals and cereal products -> Porridge

Oat porridge, oat flakes, low-fat milk and water, salt Calories and nutrition facts · Porridge

187 kcal per medium portion (230 g)

Carbs: 26.8 g
Fibre: 3.6 g
Sugars: 5.8 g
Protein: 8.2 g
Fat: 4.3 g

Where the calories come from

Protein 18% Carbs 60% Fat 22%

Oat porridge, oat flakes, low-fat milk and water, salt has 187 kcal per medium portion (230 g), with 26.8 g carbs, 3.6 g fibre, 8.2 g protein and 4.3 g fat. 100 g has 82 kcal.

Share of your daily needs in one medium portion

Diet tags

Egg free Gluten free Lacto-ovo vegetarian Lacto vegetarian Soy free Unsweetened Added Vitamins

Last updated June 30, 2026 · Where the data comes from

Get to know oat porridge, oat flakes, low-fat milk and water, salt in Nutriely

These numbers are one piece of the puzzle. Nutriely shows what it adds to your whole day, how much of it fits before a limit like saturated fat or sodium, and which foods fill the gaps it leaves.

Think you know basic nutrition? Take the quiz

Nutrients in oat porridge, oat flakes, low-fat milk and water, salt

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

Amount

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros

Energy 187 kcal (784 kJ)

9% of daily
Carbohydrates, net 27g

10% of daily
Protein 8g

11% of daily
Fat 4.26g

6% of daily
Water 190g

9% of daily
Alcohol 0g

Vitamins

Vitamin A (RAE) 14µg

2% of daily
Vitamin A (Retinol) 14µg
Vitamin D 1.12µg

7% of daily
Vitamin E 0.34mg

3% of daily
Vitamin K 1.12µg

2% of daily
Vitamin B1 0.16mg

19% of daily
Vitamin B2 0.24mg

15% of daily
Vitamin B3 (Niacin) equivalents 2.48mg

19% of daily
Vitamin B6 0.09mg

6% of daily
Vitamin B9 (Folate) 20µg

6% of daily
Vitamin B12 0.44µg

11% of daily
Vitamin C 1.22mg

1% of daily

Minerals

Salt 1,221mg

24% of max
Calcium 156mg

16% of daily
Chromium 0.97µg

4% of daily
Copper 0.17mg

13% of daily
Fluoride 0.06mg
Iodine 50µg

34% of daily
Iron 1.74mg

11% of daily
Magnesium 63mg

21% of daily
Manganese 1.48mg

49% of daily
Molybdenum 0.01mg

20% of daily
Phosphorus 270mg

49% of daily
Potassium 316mg

9% of daily
Selenium 7µg

11% of daily
Sodium 479mg

24% of max
Zinc 1.75mg

19% of daily

Carbohydrates

Starch 21g
Sugars 6g

12% of max
Added Sugars 0g

0% of max
Sucrose 0.37g
Maltose 0.02g
Fructose 0.02g
Galactose 0g
Glucose 0.02g
Fibre, total 3.57g

14% of daily
Polyols 0g

Fats

Amino acids

Histidine no data
Isoleucine no data
Leucine no data
Lysine no data
Methionine no data
Cysteine no data
Phenylalanine no data
Tyrosine no data
Tryptophan no data
Threonine no data
Valine no data
Alanine no data
Arginine no data
Asparagine no data
Aspartic acid no data
Cystine no data
Glutamic acid no data
Glutamine no data
Glycine no data
Proline no data
Serine no data
Hydroxyproline no data
Taurine no data

Amino acid data is mapped from the USDA database, for information only.

Ingredients

This recipe yields: 1 servings

Serving Size: 1165g

Milk, 1.5% fat, 1 ug added vitamin d

Type: Food

Milk dishes -> Milks <2% fat

500.00

grams
Water, tap water

Type: Food

Beverages -> Drinking water

500.00

grams
Oats, rolled, oat flakes

Type: Food

Cereals and cereal products -> Flour

160.00

grams
Salt, iodised

Type: Food

Miscellaneous -> Spices

5.00

grams

Where the data comes from

Finnish Institute for Health and Welfare

How we combine and check nutrition data: Nutriely data sources.

Start learning with Nutriely.

Free to download and free to use. Try Premium free for 7 days when you want the full picture.

See how it works