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Orange Porridge Calories
Oatmeal porridge made with milk or water, fresh orange, sometimes sweetened; high in fiber and vitamin C.
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Orange Porridge (200 g) has 170 calories. That works out to 85 calories per 100 g. It contains 32.4 g of carbs, 4.6 g of protein, 2.8 g of fat and 4.4 g of fiber. Its 36 mg of Vitamin C covers 40% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Orange Porridge Nutrition Facts
Selected: 1 bottle (medium) · 200 g
170
KCAL / 200G
Carbs
32.4g
· 12% DV
Protein
4.6g
· 9% DV
Fat
2.8g
· 4% DV
Fiber
4.4g
· 16% 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%
Orange Porridge nutrition facts table · 1 bottle (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 34 mg | 1% |
| Total carbohydrate | 32.4 g | 12% |
| Fiber | 4.4 g | 16% |
| Protein | 4.6 g | 9% |
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 Bottle of Orange Porridge?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 200 g | 170 kcal |
| 2 tablespoon (medium) | 30 g | 26 kcal |
| 100 g | 100 g | 85 kcal |
| 1 cup (small) | 120 g | 102 kcal |
| 1 serving (small) | 150 g | 128 kcal |
| 1 cup (medium) | 200 g | 170 kcal |
| 1 serving (large) | 250 g | 213 kcal |
| 1 cup (large) | 300 g | 255 kcal |
| 1 bottle (large) | 300 g | 255 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Orange Porridge
How do you make Orange Porridge?
Cook oats in milk or water until creamy, then stir in fresh orange pieces or juice after taking the pan off the heat. Adding the orange at the end gives a fresher flavor and helps prevent the milk from splitting.
Does orange make the milk split in Orange Porridge?
It can: the acid in orange juice may split hot milk. Cook the oats in milk first, remove the pan from the heat, and let it cool slightly before mixing in orange juice or segments.
Should you use orange juice or orange segments in Orange Porridge?
Either works, but they give different results: segments add juicy pieces and texture, while juice spreads orange flavor through the oats. Add segments after cooking so they keep their shape and do not make the porridge watery.
Can you add orange zest to Orange Porridge?
Yes, a little finely grated orange zest gives Orange Porridge a stronger citrus aroma without adding much liquid. Grate only the colored outer peel; the white pith underneath can taste bitter. Wash the orange before zesting.
Can you make Orange Porridge the night before?
Yes, cook the oats ahead and refrigerate them in a covered container. For a fresher taste and better texture, add the orange just before serving, then reheat the porridge thoroughly with a splash of milk or water if it has thickened.
How long does Orange Porridge last in the fridge?
Keep cooked Orange Porridge in a covered container in the refrigerator and eat it within a few days. Orange pieces soften and release juice as they sit, so storing the cooked oats separately and adding fresh orange at serving works best.
Can you freeze Orange Porridge?
Yes, freeze the cooked oat base in individual portions, though it may become softer or thicker after thawing. For the best texture, freeze it before adding orange juice or segments, then stir in fresh orange after reheating.
What can you put on Orange Porridge?
Cinnamon, chopped walnuts, almonds, or yogurt go well with Orange Porridge and complement its citrus flavor. Add nuts just before eating so they stay crunchy; dried fruit or honey will make the bowl sweeter.
Can you make overnight Orange Porridge without cooking the oats?
Yes, mix oats with milk or yogurt and refrigerate them overnight, then add orange in the morning. Add the orange segments shortly before eating; leaving acidic juice in a dairy mixture for a long time can affect its taste and texture.
Is Orange Porridge a good breakfast before a workout?
Yes, Orange Porridge can work before exercise because its oats and fruit provide carbohydrates for energy. Give yourself time to digest it, especially if you use a large serving or find that citrus or a high-fiber breakfast feels uncomfortable during exercise.
Orange Porridge Vitamins & Minerals
Vitamins
Vitamin C
36mg · 40% DV
B1
0.16mg · 13% DV
Biotin
4µg · 13% DV
B5
0.44mg · 9% DV
Minerals
Manganese
0.9mg · 39% DV
Copper
0.14mg · 16% DV
Phosphorus
104mg · 15% DV
Magnesium
44mg · 10% DV
Potassium ⭐
260mg · 8% DV
Sodium
34mg · 1% DV
Orange Porridge Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Orange Porridge
To burn the 170 calories in 1 bottle (medium) (200 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 Orange Porridge?
Orange porridge is oatmeal cooked with milk or water and served with fresh orange; some versions are lightly sweetened. Oat porridge has long been associated with breakfasts in Britain and Ireland, while adding orange gives it a fresh, fruity twist that is easy to make at home.
The oats turn soft and creamy, balanced by the orange’s bright, slightly tangy flavour. Enjoy it warm for breakfast, as people often do in the UK, or as a simple breakfast or snack elsewhere; nuts or extra fruit make good toppings. It provides fibre from the oats and vitamin C from the orange. For a lighter bowl, use water and go easy on added sweetener.
How Nutritious Is Orange Porridge?
Nutrient density
High
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
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.
Is Orange Porridge Processed?
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.
Does Orange Porridge Contain Allergens?
No known major allergens
Which Diets Is Orange Porridge 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
Orange Porridge Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.