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Quinoa, gluten-free oat and buckwheat porridge Calories
Provides fiber and plant protein
CALORIES
GI
POTASSIUM
FIBER
Quinoa, gluten-free oat and buckwheat porridge Nutrition Facts
Selected: 100 g
75
KCAL / 100G
Carbs
13.7g
· 70%
Protein
2.6g
· 13%
Fat
1.4g
· 17%
Fiber
2.2g
Quinoa, gluten-free oat and buckwheat porridge Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B6
0.07mg · 4% DV
Biotin
1.2µg · 4% DV
B3
0.42mg · 3% DV
Minerals
Phosphorus
82mg · 12% DV
Zinc
1mg · 9% DV
Magnesium
34mg · 8% DV
Iron
1mg · 6% DV
Quinoa, gluten-free oat and buckwheat porridge Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Quinoa, gluten-free oat and buckwheat 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 Quinoa, gluten-free oat and buckwheat porridge Contain Allergens?
No known major allergens
Which Diets Is Quinoa, gluten-free oat and buckwheat porridge Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Quinoa, gluten-free oat and buckwheat porridge Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
Foods Similar to Quinoa, gluten-free oat and buckwheat porridge
Quinoa, gluten-free oat and buckwheat porridge — Frequently Asked Questions
How can I make quinoa, gluten-free oat and buckwheat porridge creamier?
Cook it gently with enough liquid, stirring regularly, then let it stand for a few minutes off the heat. Milk or a fortified plant drink creates a softer texture, while water keeps the flavour more neutral.
How do I reduce a bitter or earthy taste in this porridge?
If you are using whole quinoa, rinse it thoroughly before cooking to remove bitter-tasting saponins. Cinnamon, vanilla, grated apple or banana can also round out the flavour.
Is this porridge better before or after a workout?
It can work before exercise when eaten in a comfortable portion with time to digest. After training, pairing it with yogurt, soy yogurt, milk or another protein-rich food plus fruit makes a more balanced recovery meal.
What can I add to make this porridge more filling?
Greek yogurt, kefir, soy yogurt, milk, soy drink or an unsweetened protein powder can add protein. Nuts and seeds add texture and can help with satiety, though they also make the meal more energy-dense.
Can I eat quinoa, oat and buckwheat porridge at night?
Yes; the best timing depends on your appetite and overall meal routine. If you have reflux or a sensitive stomach, avoid a very large or heavily topped serving immediately before bed.
How long does cooked porridge keep in the fridge?
Cool it promptly and store it in a sealed container; it is generally best eaten within 3 to 4 days. Discard it if it develops an off smell, mould or a clearly altered texture.
Can prepared quinoa, gluten-free oat and buckwheat porridge be frozen?
Yes, it freezes well in individual portions. It may thicken after thawing, so stir in a little water or milk while reheating.
Are gluten-free oats always safe for people with coeliac disease?
Choose oats specifically labelled or certified gluten-free. Oats can be cross-contaminated with wheat, barley or rye during growing, milling or packing.
How does this blend compare with plain oatmeal?
Quinoa and buckwheat give it a more varied flavour and texture than plain oats alone. The blend also provides a mix of plant-food ingredients rather than relying on one grain.
Who should be cautious with this porridge?
People who are not used to fibre-rich grain foods may notice gas or bloating with large portions, so increasing the amount gradually can help. Anyone with an allergy to oats, buckwheat or quinoa should avoid it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.