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Plum Porridge Calories
Fiber-rich fruity oat porridge
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plum Porridge (200 g) has 150 calories. That works out to 75 calories per 100 g. It contains 28.8 g of carbs, 4.4 g of protein, 2.2 g of fat and 4.8 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Plum Porridge Nutrition Facts
Selected: 1 cup (medium) · 200 g
150
KCAL / 200G
Carbs
28.8g
· 10% DV
Protein
4.4g
· 9% DV
Fat
2.2g
· 3% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 12% · Fat 13%
Plum Porridge nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 8 mg | 0% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 4.8 g | 17% |
| Protein | 4.4 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 Cup of Plum Porridge?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 150 kcal |
| 100 g | 100 g | 75 kcal |
| ½ cup (small) | 100 g | 75 kcal |
| 0.75 cup (medium) | 150 g | 113 kcal |
| 1 serving (medium) | 180 g | 135 kcal |
| 1 serving (large) | 280 g | 210 kcal |
| 1.5 cup (large) | 300 g | 225 kcal |
| 2 cup (extra large) | 400 g | 300 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Plum Porridge
How do you make Plum Porridge?
Cook oats with water or milk until soft, then stir in pitted, chopped plums. Add the fruit earlier for a softer, more blended result, or near the end if you want distinct plum pieces in your Plum Porridge.
Can you make Plum Porridge with frozen plums?
Yes, frozen plums work well in Plum Porridge and can go straight into the pan without thawing. They release extra liquid as they cook, so stir the porridge and adjust its thickness before serving.
Which oats are best for Plum Porridge?
Rolled oats are a convenient choice for Plum Porridge because they soften readily and give it a creamy texture. Steel-cut oats make a chewier porridge and take longer to cook, while instant oats soften very quickly.
Should plums be peeled for Plum Porridge?
No, plums do not need to be peeled for Plum Porridge. Their skins soften during cooking and add color and texture; wash the fruit, remove the pits, and chop it before adding it to the oats.
Can you use dried plums in Plum Porridge?
Yes, chopped dried plums can be used in Plum Porridge, but they are sweeter and chewier than fresh fruit. Simmer them with the oats and enough liquid to soften them, then check the taste before adding any sweetener.
What spices go well in Plum Porridge?
Cinnamon is a classic match for Plum Porridge, and ginger or cardamom also complements the fruit. Add a small pinch while the oats cook so the spice infuses the porridge without overpowering the plums.
Can Plum Porridge be made without added sugar?
Yes, Plum Porridge can be made without added sugar. Ripe plums bring their own sweetness as they soften; if you want a sweeter bowl, top it with fresh fruit or a little honey rather than sweetening the whole pot.
Can you prepare Plum Porridge overnight?
Yes, you can prepare Plum Porridge the night before and refrigerate it in a covered container. The oats will absorb liquid and thicken, so loosen the mixture with milk or water before eating it cold or reheating it.
How long does Plum Porridge keep in the fridge?
Plum Porridge keeps for up to three days in a covered container in the refrigerator. Cool it promptly after cooking, and add a splash of liquid when reheating because the oats continue to thicken during storage.
What toppings go well with Plum Porridge?
Chopped walnuts, almonds, yogurt, and a pinch of cinnamon pair well with Plum Porridge. Add crunchy toppings just before serving so they keep their texture, and use fresh fruit for a lighter, juicy contrast.
Plum Porridge Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
Biotin
2.2µg · 7% DV
B5
0.24mg · 5% DV
B3
0.76mg · 5% DV
Minerals
Manganese
0.92mg · 40% DV
Copper
0.18mg · 20% DV
Phosphorus
136mg · 19% DV
Selenium
8.2µg · 15% DV
Potassium ⭐
210mg · 6% DV
Sodium
8mg · 0% DV
Plum Porridge Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plum Porridge
To burn the 150 calories in 1 cup (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 Plum Porridge?
Plum Porridge is a simple oat-based dish, usually made by simmering oats in water or milk until soft and adding ripe plums. It is a fruity take on everyday oat porridge rather than a preparation tied to one specific place. As the plums cook, they soften and bring a gentle tartness; the finished bowl can be thick or loose depending on how much liquid you use.
It works well as a warm breakfast, though it can also be eaten as a snack. Oats and fruit make it a fibre-containing, filling choice, and ripe plums may provide enough sweetness without added sugar. For a lighter bowl, cook it with water; cinnamon or a spoonful of yoghurt makes a simple topping.
How Nutritious Is Plum 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 Plum 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 Plum Porridge Contain Allergens?
No known major allergens
Which Diets Is Plum Porridge Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Plum Porridge Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.58g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.