Poridge

Breakfast

Item Rating: 76/100

1 serving (250 grams) contains 150 calories, 5.0 grams of protein, 3.0 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		141.5
% Daily Value*
Total Fat		2.8 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		9.4 mg	0%
Total Carbohydrates		25.5 g	9%
	Dietary Fiber	3.8 g	13%
	Sugars	0.9 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		18.9 mg	1%
Iron		1.4 mg	7%
Potassium		141.5 mg	3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 25 cal (17.3%)

Protein: 18 cal (12.9%)

Carbs: 102 cal (69.9%)

About Poridge

Porridge, a staple dish commonly made from oats, is enjoyed globally as a warm, comforting breakfast option. Its origins trace back centuries, with traditional recipes featured in cuisines like Scottish and Nordic. It involves boiling grains such as oats, barley, or rice with water or milk until thickened. Nutritionally, porridge is rich in complex carbohydrates, protein, and fiber while being relatively low in fat. It provides essential minerals such as iron and calcium, making it a hearty and energy-sustaining meal. With only 60 calories per serving (plain), porridge is also versatile, often complemented with fruits, nuts, or seeds for added nutrients and flavor.

Health Benefits

• Promotes heart health due to its soluble fiber content (1.6g per serving), which can help lower cholesterol.
• Supports sustained energy with complex carbohydrates (10.8g per serving), enabling longer-lasting satiety.
• Contributes to digestive health thanks to dietary fiber, aiding in regular bowel movements and gut health.

Dietary Considerations

Allergens: Contains gluten (if made from non-gluten-free oats), dairy (if prepared with milk)

Suitable for: Vegetarian, low-fat diets

Not suitable for: Gluten-free diets (unless certified gf oats are used), lactose-free diets (if prepared with regular milk)

Selection and Storage

Store uncooked oats in a sealed container in a cool, dry place. Prepared porridge can be refrigerated in an airtight container for up to 3 days; reheat with additional liquid to restore consistency.

Common Questions About Poridge Nutrition

Is porridge high in protein?

Porridge is not particularly high in protein, as it contains about 2 grams of protein per serving (100 grams prepared with water). While it provides some protein, it is more well-known for being a good source of carbohydrates and fiber.

Can I eat porridge on a keto diet?

Porridge is not considered keto-friendly due to its carbohydrate content. A 100-gram serving contains about 10.8 grams of carbs, which may be too high for a strict keto diet that typically restricts daily carb intake to 20-50 grams.

What are the health benefits of eating porridge?

Porridge is a nutritious option that offers multiple health benefits. It is low in calories (60 kcal per 100 grams) and contains 1.6 grams of fiber, which supports digestion and helps with satiety. Additionally, its low sugar and fat content make it a heart-healthy breakfast choice.

What is the recommended portion size for porridge?

A standard serving size of porridge is typically about 40-50 grams of dry oats or grains, which equals around 150-200 grams once cooked with water or milk. This portion provides a balanced breakfast without excessive calories or carbs.

How does porridge compare to overnight oats?

Porridge and overnight oats are similar in base ingredients but differ in preparation. Porridge is cooked, while overnight oats are soaked, which retains more of their raw texture. Nutritionally, both provide similar calories and carbs, but their texture and taste preferences vary by individual.

Data Sources & Scientific References