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Porridge Calories
Oat porridge, high in fiber and vitamins
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
2.1g
Porridge Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
Biotin
2µg · 7% DV
B5
0.2mg · 4% DV
B3
0.4mg · 3% DV
Minerals
Zinc
1mg · 9% DV
Phosphorus
50mg · 7% DV
Iron
1mg · 6% DV
Magnesium
20mg · 5% 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
✓ 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
0.4g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
Foods Similar to Porridge
Porridge — Frequently Asked Questions
How many calories are in porridge?
Porridge contains 70 calories per 100 g. The calorie total changes with the portion size.
Is porridge high in protein?
Porridge provides 2.5 g of protein per 100 g. Its protein content is low to moderate.
How many carbs are in porridge?
Porridge contains 12 g of carbohydrates per 100 g. It is a grain-based option that contributes carbohydrates to a meal.
Is porridge a good source of fiber?
Porridge provides 2.1 g of fiber per 100 g. Fiber may help make a meal more filling.
What is the glycemic index of porridge?
Porridge has a glycemic index of 55. This is generally considered a medium GI value.
Can you eat porridge on a diet?
With 70 calories per 100 g, porridge can fit into a diet when portions are considered. Its suitability depends on your daily calorie and carbohydrate goals.
Is porridge suitable for a vegan diet?
Yes, based on the provided diet compatibility information, porridge is suitable for vegan diets. It also fits vegetarian, flexitarian, Mediterranean, and omnivore eating patterns.
Is porridge gluten-free?
According to the provided compatibility information, porridge is suitable for a gluten-free diet. People with gluten sensitivity should still check the product label.
Is porridge high in fat?
No, porridge contains 1.5 g of fat per 100 g. This is a low fat amount.
Is porridge a processed food?
Porridge is classified as minimally processed. This means it is not categorized as a highly processed food.
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Nutrition data compiled from USDA FoodData Central and scientific sources.