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High-protein porridge, dry Calories
High in protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of High-protein porridge, dry (50 g) has 189 calories. That works out to 378 calories per 100 g. It contains 25 g of carbs, 15 g of protein, 3.3 g of fat and 4 g of fiber. Its 1.2 mg of Manganese covers 52% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
High-protein porridge, dry Nutrition Facts
Selected: 1 serving (medium) · 50 g
189
KCAL / 50G
Carbs
25g
· 9% DV
Protein
15g
· 30% DV
Fat
3.3g
· 4% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 32% · Fat 15%
High-protein porridge, dry nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0.01 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 25 g | 9% |
| Fiber | 4 g | 14% |
| Protein | 15 g | 30% |
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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How Many Calories in 1 Serving of High-protein porridge, dry?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 189 kcal |
| 1 tablespoon (thin) | 12 g | 45 kcal |
| 2 tablespoon (medium) | 24 g | 91 kcal |
| 1 serving (small) | 40 g | 151 kcal |
| 1 serving (large) | 60 g | 227 kcal |
| 1 pack (medium) | 60 g | 227 kcal |
| 1 cup (large) | 80 g | 302 kcal |
| 100 g | 100 g | 378 kcal |
Calculated from 378 calories per 100 g.
Frequently Asked Questions About High-protein porridge, dry
How do you make dry high-protein porridge?
Make dry high-protein porridge by mixing it with the liquid and following the heating directions on its package. Stir as it thickens, since the amount of liquid and cooking time vary between products.
Can you make high-protein porridge with water instead of milk?
Yes, you can make high-protein porridge with water or milk. Water lets the mix’s own flavour come through, while milk usually makes the porridge creamier. Follow the package directions for the liquid amount and preparation method.
What is high-protein porridge made of?
The ingredients in high-protein porridge vary by product; it may combine a grain or oats with ingredients that add protein. Check the package ingredient list for the specific mix, rather than assuming every product uses the same protein source.
Is high-protein porridge the same as oatmeal?
No, high-protein porridge is not necessarily the same as plain oatmeal. It is a dry mix formulated to provide more protein, and its grains, added ingredients, flavour and texture depend on the product.
Can you microwave high-protein porridge?
Yes, many high-protein porridge mixes can be microwaved, but the time and liquid amount depend on the product. Use a microwave-safe, roomy bowl, stir during heating to prevent overflow, and follow the package method.
What can you add to high-protein porridge?
You can top high-protein porridge with berries, banana, cinnamon, yoghurt or nuts. Fresh fruit adds a bright flavour, while nuts add crunch; choose toppings to suit the taste and texture of the particular mix.
Can you prepare high-protein porridge overnight?
Yes, you can try soaking high-protein porridge in liquid overnight in the refrigerator, although some mixes are designed to be cooked. Check the package directions first, then add a little more liquid in the morning if it has thickened.
Does high-protein porridge keep you full?
High-protein porridge can make a filling breakfast because protein and fibre contribute to fullness. How satisfying it feels also depends on the portion, liquid and toppings, so a mix with fruit or nuts may make a more substantial meal.
Is high-protein porridge good after a workout?
Yes, high-protein porridge can be a convenient post-workout meal, especially when you want both carbohydrate and protein. Prepare it with the liquid you prefer and add fruit if you want an easy way to round out the meal.
How should you store dry high-protein porridge after opening?
Store dry high-protein porridge in a tightly sealed container in a cool, dry place after opening. Keep moisture out to prevent clumping, and follow the package’s storage instructions and use-by date.
High-protein porridge, dry Vitamins & Minerals
Vitamins
B1
0.21mg · 18% DV
Biotin
4µg · 13% DV
B2
0.16mg · 12% DV
B12
0.28µg · 12% DV
Minerals
Manganese
1.2mg · 52% DV
Phosphorus
210mg · 30% DV
Copper
0.16mg · 18% DV
Selenium
9µg · 16% DV
Potassium ⭐
195mg · 6% DV
Sodium
90mg · 4% DV
High-protein porridge, dry Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-protein porridge, dry
To burn the 189 calories in 1 serving (medium) (50 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.
What is High-protein porridge, dry?
Dry high-protein porridge is a packaged breakfast mix, usually based on oats or other cereal grains with protein-rich ingredients added. The exact grains and protein sources vary by product, so the label is the best guide to what is in a particular blend.
Cook it on the hob or in the microwave with water or milk, adjusting the liquid for a thicker or softer bowl. It works as a warm breakfast topped with fruit, nuts or seeds, and can also be prepared ahead for a quick meal. With 30 g of protein per 100 g, it is notably protein-rich, while still providing substantial carbohydrate and fibre. For a lighter bowl, measure the portion and use water or unsweetened milk; fresh fruit adds sweetness without needing much extra sugar.
How Nutritious Is High-protein porridge, dry?
Nutrient density
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.
Satiety score
High
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.
Is High-protein porridge, dry Processed?
NOVA 3
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.
Does High-protein porridge, dry Contain Allergens?
Contains these allergens:
Which Diets Is High-protein porridge, dry Good For?
Vegan
— Not 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
High-protein porridge, dry Fat Profile
SATURATED
0.75g
MONOUNSATURATED
1.05g
POLYUNSATURATED
1g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.