Are you a fan of porridge for breakfast?
It’s a great way to start your day with a healthy and filling meal.
But have you ever wondered how many calories are in your bowl of porridge?
And what about if you use oat milk instead of regular milk?
In this article, we’ll explore the calorie content of porridge made with oat milk and give you some tips on how to make it more flavorful without adding too many extra calories.
So grab a spoon and let’s dig in!
How Many Calories In Porridge With Oat Milk?
When it comes to porridge made with oat milk, the calorie content can vary depending on the ingredients you use and the portion size.
On average, a 100-gram serving of unsweetened porridge made with oat milk contains around 68 calories. This is lower than the calorie content of porridge made with regular milk, which has 128 calories per 100 grams.
However, if you add sweeteners or toppings to your porridge, the calorie count can quickly add up. For example, a tablespoon of honey adds around 64 calories, while a handful of berries can add around 20-30 calories.
It’s important to keep in mind that portion size also plays a role in the calorie content of your porridge. A typical serving size is around 40 grams of oats and 200 milliliters of milk, which would result in a bowl of porridge with around 136 calories if made with oat milk.
The Nutritional Benefits Of Porridge With Oat Milk
Porridge made with oat milk offers a range of nutritional benefits. Oats are a great source of complex carbohydrates, dietary fiber, and protein. They also contain a variety of vitamins and minerals, such as vitamin B, thiamin, folate, magnesium, manganese, phosphorus, zinc, and copper. These nutrients are passed on to the oat milk used in porridge.
Additionally, store-bought oat milk is often fortified with vitamins A and D, iron, calcium, potassium, fiber and riboflavin. This means that porridge made with oat milk can be a good source of these important nutrients.
One of the main benefits of porridge made with oat milk is that it can help promote satiety. The high levels of protein and fiber found in oats and oat milk can fill you up quickly and keep you feeling full for longer. This can help improve appetite control and promote weight loss.
Oat milk also contains beta-glucan, a type of soluble fiber that has cholesterol-lowering properties. This means that porridge made with oat milk can help maintain healthy cholesterol levels.
In addition, porridge made with oat milk provides high levels of iron. This is especially important for vegans and vegetarians who may miss out on other sources of iron. Adequate iron levels help promote healthy red blood cell production and can prevent anemia.
Comparing The Calorie Content Of Oat Milk And Regular Milk
When it comes to choosing between oat milk and regular milk for your porridge, the calorie content is an important factor to consider. Oat milk has gained popularity as a dairy-free alternative, but how does it compare to regular milk in terms of calories?
Regular whole dairy milk contains approximately 150 calories per one-cup serving, while full-fat oat milk has 160 calories per one-cup serving. This is a very small difference in calorie content between the two options. However, if you’re looking for a lower calorie option, unsweetened almond milk may be a better choice with only 30 calories per one-cup serving.
When it comes to macronutrient ratios, oat milk is lighter in protein, heavier in carbs, and similar to regular milk for fat content. Oat milk has a macronutrient ratio of 13:73:14, while regular milk has a ratio of 32:56:12 for protein, carbohydrates, and fat from calories.
It’s important to note that added sugars can increase the calorie content of oat milk. Unsweetened versions of both oat and almond milk are recommended, with zero grams of added sugar per serving. If you’re concerned about sugar intake, be aware that some “Barista Blend” oat milks may have added sugar for creamier texture in lattes.
Tips For Making Flavorful Porridge With Oat Milk
If you want to make a flavorful and nutritious bowl of porridge with oat milk, here are some tips to keep in mind:
1. Use high-quality ingredients: Choose organic rolled oats and unsweetened oat milk for the best flavor and nutritional value. Avoid instant oats, which have a mushy texture and less fiber.
2. Add spices and flavorings: Cinnamon, nutmeg, vanilla extract, and maple syrup are all great additions to your porridge. Experiment with different combinations to find your favorite flavor profile.
3. Cook the oats correctly: To avoid a gummy or watery texture, use a medium pot with enough room for the oatmeal to bubble up. Stir the ingredients together thoroughly and simmer over medium heat until creamy, 5 to 10 minutes depending on your oats.
4. Make your own oat milk: Homemade oat milk is easy to make and has a fresher taste than store-bought versions. Blend oats and filtered water in a powerful blender, then strain through a fine mesh strainer for extra-smooth milk.
5. Top it off: Fresh or frozen fruit, nuts, seeds, and nut butter are all great toppings for your porridge. Just be mindful of portion sizes to keep the calorie count in check.
By following these tips, you can create a delicious and satisfying bowl of porridge with oat milk that’s packed with nutrients and flavor.
Adding Toppings To Your Porridge: How To Keep It Healthy And Low-Calorie
While toppings can add flavor and nutrition to your porridge, they can also add extra calories. To keep your porridge healthy and low-calorie, opt for toppings that are high in fiber, protein, and healthy fats.
One option is to add a teaspoon of chia seeds to your porridge. Chia seeds are packed with fiber and omega-3s, which can help with inflammation. They can also boost the fiber content of your porridge from 4 to 5 grams with just a teaspoon.
To add sources of protein and fat, consider adding eggs, Greek yogurt, or peanut butter to your porridge. These toppings can make your porridge more balanced and satiating.
You can also add fruit to your porridge for added sweetness and nutrition. Diced pears with skin on can provide antioxidants and vitamin C, while frozen berries can be microwaved to create a natural sweetener for your porridge.
If you’re looking for a crunchy texture, try adding shelled pistachios or unsweetened coconut flakes to your porridge. Hemp seeds can also provide a nutty flavor and high protein content.
Remember to watch your portion size and avoid adding too much sweeteners or high-calorie toppings like brown sugar or honey. With the right toppings, you can enjoy a delicious and nutritious bowl of porridge without breaking the calorie bank.
