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Seven-grain porridge Calories
Fiber-containing multigrain hot cereal
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Seven-grain porridge (240 g) has 163 calories. That works out to 68 calories per 100 g. It contains 32.4 g of carbs, 5.8 g of protein, 1.9 g of fat and 5 g of fiber. Its 1.3 mg of Manganese covers 57% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Seven-grain porridge Nutrition Facts
Selected: 1 cup (medium) · 240 g
163
KCAL / 240G
Carbs
32.4g
· 12% DV
Protein
5.8g
· 12% DV
Fat
1.9g
· 2% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 14% · Fat 10%
Seven-grain porridge nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.31 g | 2% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 32.4 g | 12% |
| Fiber | 5 g | 18% |
| Protein | 5.8 g | 12% |
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 Seven-grain porridge?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 163 kcal |
| 100 g | 100 g | 68 kcal |
| ½ cup (small) | 120 g | 82 kcal |
| 0.75 cup (medium) | 180 g | 122 kcal |
| 1 bottle (small) | 180 g | 122 kcal |
| 1 pack (medium) | 250 g | 170 kcal |
| 1 serving (large) | 300 g | 204 kcal |
| 1.5 cup (large) | 360 g | 245 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Seven-grain porridge
How do you cook seven-grain porridge on the stovetop?
To cook seven-grain porridge on the stovetop, stir the grain blend into water or milk and simmer until tender, stirring regularly. Cooking time varies with how finely the grains are cut, so use the package directions and add more liquid if it thickens too quickly.
What grains are in seven-grain porridge?
The grains in seven-grain porridge vary by product. A blend may combine oats with grains such as wheat, barley, rye, corn, rice, or millet; the ingredient list is the reliable way to identify the exact mix.
Is seven-grain porridge the same as oatmeal?
No. Seven-grain porridge is made from a blend of several grains, while oatmeal is made from oats alone. The blend can have a different texture and cooking time, depending on which grains it contains and how they are milled.
Do you need to soak seven-grain porridge before cooking it?
Usually, seven-grain porridge does not need soaking if the package gives stovetop or microwave cooking instructions. Soaking may shorten cooking for coarser whole grains, but check the product directions because some blends are already cut or precooked.
Can you make seven-grain porridge in the microwave?
Yes, you can make seven-grain porridge in the microwave if the product is suitable for that method. Use a large microwave-safe bowl to allow for bubbling, stir during cooking, and follow the package instructions for liquid and timing.
Can seven-grain porridge be made ahead for breakfast?
Yes, cook seven-grain porridge ahead and refrigerate it in a covered container once cooled. It will thicken as it sits; loosen it with a splash of milk or water while reheating, and avoid leaving cooked porridge out at room temperature.
How can you make seven-grain porridge creamy without adding sugar?
Cook seven-grain porridge with milk, or stir in a little milk or plain yogurt after cooking, to make it creamier without adding sugar. A mashed ripe banana can add natural sweetness, while cinnamon gives it extra flavor.
What toppings go well with seven-grain porridge?
Fresh berries, sliced banana, nuts, seeds, and cinnamon all pair well with seven-grain porridge. Add toppings after cooking to keep fruit fresh and nuts crunchy; choose unsweetened toppings if you want to control how sweet the bowl tastes.
Can seven-grain porridge be served as a savory meal?
Yes, seven-grain porridge can be served savory. Cook it with water or unsalted stock, then top it with sautéed vegetables, an egg, or herbs. Add salty toppings sparingly, since they can quickly dominate the mild flavor of the grains.
Is seven-grain porridge suitable for people with diabetes?
Seven-grain porridge can fit some meal plans for people with diabetes, but its effect on blood glucose varies with the grain blend, portion, and toppings. Pairing it with protein and limiting sweet additions may help; a clinician or dietitian can advise on individual needs.
Seven-grain porridge Vitamins & Minerals
Vitamins
B1
0.17mg · 14% DV
B3
1.92mg · 12% DV
Biotin
2.88µg · 10% DV
B6
0.14mg · 8% DV
Minerals
Manganese
1.32mg · 57% DV
Copper
0.24mg · 27% DV
Phosphorus
185mg · 26% DV
Selenium
12µg · 22% DV
Potassium ⭐
173mg · 5% DV
Sodium
7.2mg · 0% DV
Seven-grain porridge Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seven-grain porridge
To burn the 163 calories in 1 cup (medium) (240 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 Seven-grain porridge?
Seven-grain porridge is a warm cereal made by cooking oats together with a mix of other grains until soft. It is often served for breakfast, with the exact grain blend and texture varying by product or recipe. Across many English-speaking households, it is enjoyed hot with milk or a plant-based drink, then topped with fruit, nuts, seeds or a little spice.
It offers some fibre and makes a filling base for a morning meal. For a lighter bowl, cook it with water and add fresh fruit for sweetness; use milk and nuts when you want a creamier, more substantial serving.
How Nutritious Is Seven-grain porridge?
Nutrient density
Medium
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 Seven-grain porridge Processed?
NOVA 3
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 Seven-grain porridge Contain Allergens?
Contains these allergens:
Which Diets Is Seven-grain 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
Seven-grain porridge Fat Profile
SATURATED
0.31g
MONOUNSATURATED
0.43g
POLYUNSATURATED
0.67g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.