Protein porridge

Breakfast

Item Rating: 81/100

1 serving (250 grams) contains 300 calories, 20.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		283.0
% Daily Value*
Total Fat		7.5 g	9%
	Saturated Fat	1.9 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		9.4 mg	3%
Sodium		141.5 mg	6%
Total Carbohydrates		37.7 g	13%
	Dietary Fiber	5.7 g	20%
	Sugars	4.7 g
protein		18.9 g	37%
Vitamin D		0 mcg	0%
Calcium		94.3 mg	7%
Iron		1.9 mg	10%
Potassium		188.7 mg	4%

* 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

🥩 High protein

Source of Calories

Fat: 67 cal (23.0%)

Protein: 75 cal (25.7%)

Carbs: 150 cal (51.3%)

About Protein porridge

Protein porridge is a modern take on the traditional breakfast staple, combining oats or other grains with added protein sources such as whey protein powder, plant-based protein powders, or natural ingredients like nuts and seeds. Originating as a simple dish from European cuisines, porridge has become a global favorite due to its adaptability and nutritional value. A typical serving of protein porridge provides complex carbohydrates, dietary fiber, and a protein boost, making it an excellent choice for sustained energy and muscle repair. Depending on the ingredients used, it can also provide healthy fats, vitamins like B-complex, and essential minerals such as magnesium, iron, and zinc. Protein porridge is particularly popular among athletes, fitness enthusiasts, and individuals looking for a balanced, nutrient-dense meal to start their day.

Health Benefits

• Supports muscle repair and growth due to the high-quality protein content (20-30g per serving depending on preparation).
• Provides sustained energy from complex carbohydrates found in oats or other grains, which have a low glycemic index.
• Rich in dietary fiber (around 4g per serving from oats) for improved digestion and gut health.
• Contains magnesium, which supports bone health and reduces muscle cramps.
• Provides iron, essential for red blood cell production and oxygen transport in the body.

Dietary Considerations

Allergens: Contains gluten (if oats are not certified gluten-free), dairy (if using whey protein), nuts (if included)

Suitable for: Vegetarian diet, high-protein diet

Not suitable for: Vegan diet (if using whey protein), gluten-free diet (if using regular oats)

Selection and Storage

Store dry oats and protein powders in a cool, dry place. If pre-prepared, refrigerate and consume within 2 days for optimal freshness.

Common Questions About Protein porridge Nutrition

Is protein porridge high in protein?

Yes, protein porridge is specifically designed to be high in protein, typically containing around 10-20 grams of protein per serving, depending on the brand and preparation. This makes it an excellent breakfast option for muscle maintenance or recovery after exercise.

Can I eat protein porridge on a keto diet?

Traditional protein porridge is usually not keto-friendly as it is made with oats, which are high in carbohydrates. If you're following a keto diet, you can look for low-carb versions made with alternative ingredients like flaxseed or almond meal.

What are the health benefits and concerns of eating protein porridge?

Protein porridge offers benefits like supporting muscle health, keeping you satiated, and being a good source of fiber if oats are used. However, some brands might contain added sugars, so it’s important to check the label and opt for unsweetened or low-sugar versions.

How much protein porridge should I eat per serving?

A typical serving size of protein porridge is around 40-60 grams of dry mix, which often equates to 300-400 calories when prepared with water or milk. For a balanced meal, pair it with fresh fruits or nuts to meet your nutritional needs.

How does protein porridge compare to regular porridge?

Protein porridge is enriched with additional protein sources, such as whey or pea protein, and typically contains 2-3 times more protein than regular porridge, which usually has only 4-6 grams of protein per serving. It is a better option for individuals aiming to increase their protein intake.

Data Sources & Scientific References