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Traditional grain-based hot porridge
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Göte (240 g) has 197 calories. That works out to 82 calories per 100 g. It contains 37.9 g of carbs, 5.8 g of protein, 3.1 g of fat and 4.1 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 240 g
197
KCAL / 240G
Carbs
37.9g
· 14% DV
Protein
5.8g
· 12% DV
Fat
3.1g
· 4% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 11% · Fat 14%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 197 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.53 g | 3% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 37.9 g | 14% |
| Fiber | 4.1 g | 15% |
| Protein | 5.8 g | 12% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 197 kcal |
| 1 tablespoon (thick) | 18 g | 15 kcal |
| 100 g | 100 g | 82 kcal |
| 1 serving (small) | 150 g | 123 kcal |
| 1 cup (small) | 180 g | 148 kcal |
| 1 bottle (medium) | 250 g | 205 kcal |
| 1 serving (large) | 300 g | 246 kcal |
| 1 cup (large) | 320 g | 262 kcal |
Calculated from 82 calories per 100 g.
Göte has a mild, grain-forward taste and a soft, porridge-like texture. Its flavor changes with the grain and any toppings or seasonings used, so a plain serving is quite different from a sweetened or savory version.
Göte is best described as a hot grain porridge rather than a clear soup. It is cooked until the grains soften and the mixture thickens, though the final consistency can vary between household and regional recipes.
Göte does not always need soaking; the answer depends on the grain form used in the recipe. Soaking can shorten cooking and soften whole or coarse grains, while finer grains may go straight into the cooking pot.
Yes, Göte can be cooked ahead and refrigerated in a covered container. It thickens as it cools, so loosen each portion with a little water while reheating and heat it thoroughly before serving.
Göte can be served plain or finished with toppings chosen to suit the recipe. Yogurt or butter works with savory preparations, while sweet toppings can be used in a sweeter version; there is no single topping required for every Göte.
Göte can be frozen, but its texture may change: the porridge can separate or become thicker after thawing. Freeze individual portions in sealed containers, then stir in water as you reheat to bring it back together.
Göte can be eaten on its own or served alongside other foods, depending on how it is prepared. A hearty savory bowl can stand alone, while a smaller plain serving may accompany a meal.
Yes, milk can be used for a richer Göte, although the result will differ from a water-based traditional preparation. Stir it regularly over gentle heat, since milk can scorch more easily as the porridge thickens.
Cook Göte over low heat and stir it regularly, especially as it thickens. A heavy-based pot helps distribute heat more evenly; if the mixture becomes too thick before the grains soften, add a little hot water.
Göte is traditionally a hot porridge, but cooked leftovers can be eaten cold if they have been refrigerated safely. Cold Göte will be firmer, so stir it with a little liquid if you prefer a softer texture.
Vitamins
B1
0.12mg · 10% DV
Biotin
2.88µg · 10% DV
B3
1.2mg · 8% DV
B5
0.29mg · 6% DV
Minerals
Manganese
0.77mg · 33% DV
Copper
0.17mg · 19% DV
Phosphorus
125mg · 18% DV
Selenium
9.6µg · 17% DV
Sodium
288mg · 13% DV
Potassium ⭐
115mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 197 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Göte is a traditional hot porridge made by simmering grain with water until tender. Its thickness depends on the grain and how long it cooks, and it can be served simply or seasoned to taste. It belongs to home-style cooking rather than a single fixed recipe.
Soft and warming, Göte works well as breakfast or as a light meal, especially on a chilly day. Serve it plain, or pair a savoury bowl with yoghurt or herbs; for a sweeter version, add fruit. It is mainly a source of carbohydrates, with modest amounts of protein and fibre. Cooking it without added fat keeps the bowl lighter, while a topping can make it more substantial.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.53g
MONOUNSATURATED
0.67g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.