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Porridge Calories
Warm, nutritious breakfast made from oats
CALORIES
GI
POTASSIUM
FIBER
Porridge Nutrition Facts
Selected: 100 g
70
KCAL / 100G
Carbs
12g
· 67%
Protein
2.5g
· 14%
Fat
1.5g
· 19%
Fiber
2g
Porridge Vitamins & Minerals
Vitamins
Biotin
2.5µg · 8% DV
B1
0.08mg · 7% DV
B5
0.3mg · 6% DV
B2
0.03mg · 2% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
70mg · 10% DV
Zinc
1mg · 9% DV
Iron
1mg · 6% DV
Porridge Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Porridge Contain Allergens?
No known major allergens
Which Diets Is Porridge Good For?
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
Porridge Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.