Breakfast · Beginner · 10 min

Apple & walnut porridge

Small apple pieces soften as your porridge cooks.

Microwavevegetarian4 ingredients

Original draft · Kitchen testing and human review pending.

Elena Leya / Unsplash · Serving inspiration

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What you need

Amounts for 1 serving. Weigh the prepared ingredient described below.

50 g Rolled oats, dry
160 g 2% milk, unfortifiedFortified milk will have different vitamin values.
100 g Apple, skin on, core removed
15 g Walnuts, shelled

Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.

Diet and ingredient checks

Diet: vegetarian. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.

Contains: Cereals containing gluten, Milk, Tree nuts

These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.

About the 14 listed allergens

Let’s make it

Kitchen scales · Knife · Board · Large microwave-safe bowl · Microwave · Oven gloves

Cut the apple into small pieces, discarding the core.
Put the apple, oats and milk in a large microwave-safe bowl. Cook following the oat packet instructions, stirring halfway.
Using oven gloves, remove the bowl. Crush the walnuts with your fingers and scatter over it.

A look at the nutrients

Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.

Dietary fibre8.45 g

Total sugars19.38 g

Total fat16.38 g

Carbohydrate (by difference)57.39 g

Energy419.6 kcal

Protein14.42 g

Vitamins, minerals and other values

EPA0 g

DHA0 g

Retinol43.2 µg

Total monounsaturated fatty acids3.23 g

Total polyunsaturated fatty acids8.4 g

Total saturated fatty acids3.52 g

Beta-carotene40 µg

Vitamin C5.12 mg

Thiamin0.36 mg

Riboflavin0.42 mg

Vitamin K (phylloquinone)3.93 µg

Copper0.47 mg

Iron2.71 mg

Magnesium115.3 mg

Phosphorus415.1 mg

Starch29.01 gKnown subtotal · 1 ingredient value missing

Fructose5.93 g

Niacin0.97 mg

Pantothenic acid1.28 mg

Vitamin B-60.23 mg

Potassium578.15 mg

Zinc3.09 mg

Selenium19.19 µg

Alpha-tocopherol0.54 mg

Glucose2.46 g

Water234.33 g

Calcium238.7 mg

Choline, total55.72 mg

Sodium79.5 mg

Manganese2.38 mg

Vitamin A (RAE)47.95 µg

Folate, total41.7 µg

Vitamin D (D2 + D3)0 µg

Vitamin B-120.85 µg

Fluoride8.74 µgKnown subtotal · 2 ingredient values missing

Total trans fatty acids0.14 gKnown subtotal · 2 ingredient values missing

Linoleic acid0.09 gKnown subtotal · 3 ingredient values missing

ALA0.01 gKnown subtotal · 3 ingredient values missing

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Food records, image rights & review status

Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.

USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.

Rolled oats, dry — FDC 173904Cereals, oats, regular and quick, not fortified, dry
2% milk, unfortified — FDC 172205Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D
Apple, skin on, core removed — FDC 171688Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)
Walnuts, shelled — FDC 170187Nuts, walnuts, english

USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA

From your plate to the atlas

Learn from this meal

Follow a nutrient from an ingredient into the story of what it does in the body.

Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.