Breakfast · Beginner · 12 min

Pear & almond porridge

Soft pear, warm oats and a little cinnamon, finished with chopped almonds.

Microwavevegetarian5 ingredients

Recipe draft · Kitchen, scientific and editorial review pending. About review status

Elena Leya / Unsplash · Illustrative photo

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What you need

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

50 g Rolled oats, dryExplore this ingredient →
180 g 2% milk, unfortifiedFortified milk will have different vitamin values.Explore this ingredient →
120 g Pear, core removedExplore this ingredient →
15 g Plain almondsExplore this ingredient →
0.5 g Ground cinnamonExplore this ingredient →

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 · Large microwave-safe bowl · Microwave · Knife · Chopping board · Spoon · Oven gloves

Before you cook

Follow the cooking, storage and use-by instructions on the products you use. Frozen vegetables may require cooking even when they look ready to eat.

When reheating cooked ingredients, heat until steaming hot throughout. Stir microwave food and follow its standing instructions to reduce cold spots. Reheat leftovers only once.

The listed grain and chicken amounts are already cooked where stated. Dry grains and raw chicken require different preparation. Weigh foods in the stated condition; edible portions exclude shells, stones and discarded peel.

Food Standards Agency cooking guidance →

Wash the pear, remove the core and cut the flesh into small cubes. Roughly chop the almonds.
Put the oats, milk, half the pear and cinnamon in a large microwave-safe bowl. Leave plenty of space for bubbling.
Cook according to the oat packet, stirring partway through. Use oven gloves and let the bowl stand before handling.
Stir the porridge and top with the remaining pear and almonds.

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.

Energy436 kcal

Protein16.2 g

Dietary fibre10.9 g

Total sugars22 g

Total fat14.5 g

Carbohydrate (by difference)64.4 g

Vitamins, minerals and other values

Folic acid0 µg

Food folate40.03 µg

Vitamin A (RAE)51.68 µg

Folate (DFE)40.03 µg DFE

Choline, total63.71 mg

Vitamin D (D2 + D3)0 µg

Retinol48.6 µg

Isoleucine0.69 g

Leucine1.3 g

Lysine0.92 g

Cystine0.3 g

Valine0.88 g

Arginine0.98 g

Histidine0.4 g

Aspartic acid1.6 g

Serine0.87 g

Total monounsaturated fatty acids6.8 g

Total polyunsaturated fatty acids3.2 g

Niacin1.47 mg

Pantothenic acid1.33 mg

Vitamin B-60.17 mg

Calcium298.15 mg

Potassium684.31 mg

Zinc3.28 mg

Water267.5 g

Iron2.98 mg

Magnesium138 mg

Phosphorus457.47 mg

Sodium89 mg

Copper0.46 mg

Manganese2.31 mg

Vitamin C5.54 mg

Thiamin0.35 mg

Riboflavin0.61 mg

Folate, total40.03 µg

Vitamin B-120.95 µg

Tryptophan0.2 g

Threonine0.55 g

Methionine0.29 g

Phenylalanine0.82 g

Tyrosine0.57 g

Alanine0.65 g

Glutamic acid3.7 g

Glycine0.67 g

Proline0.98 g

Cholesterol14.4 mg

Total saturated fatty acids3.4 g

Alpha-tocopherol4.26 mg

Vitamin K (phylloquinone)6.8 µg

Beta-carotene30.11 µg

DHA0 g

EPA0 g

Total trans fatty acids0.16 gKnown subtotal · 1 ingredient value missing

Selenium19.7 µg

Sucrose2 g

Glucose3.2 g

Maltose0.02 g

Fructose7.7 g

Lactose9 g

ALA0.01 gKnown subtotal · 2 ingredient values missing

Fluoride8.76 µgKnown subtotal · 3 ingredient values missing

Starch29.1 gKnown subtotal · 3 ingredient values missing

Linoleic acid1.9 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
Pear, core removed — FDC 169118Pears, raw
Plain almonds — FDC 170567Nuts, almonds
Ground cinnamon — FDC 171320Spices, cinnamon, ground

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.