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Source of fiber and antioxidants
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Sour cherry porridge (240 g) has 226 calories. That works out to 94 calories per 100 g. It contains 23 g of carbs, 24 g of protein, 7.7 g of fat and 4.8 g of fiber. Its 1.8 mg of Manganese covers 79% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 240 g
226
KCAL / 240G
Carbs
23g
· 8% DV
Protein
24g
· 48% DV
Fat
7.7g
· 10% 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 36% · Protein 37% · Fat 27%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 226 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 9.6 mg | 0% |
| Total carbohydrate | 23 g | 8% |
| Fiber | 4.8 g | 17% |
| Protein | 24 g | 48% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 226 kcal |
| 1 tablespoon (chopped) | 18 g | 17 kcal |
| 100 g | 100 g | 94 kcal |
| 1 cup (small) | 150 g | 141 kcal |
| 1 serving (small) | 180 g | 169 kcal |
| 1 serving (medium) | 250 g | 235 kcal |
| 1 cup (large) | 320 g | 301 kcal |
| 1 serving (large) | 350 g | 329 kcal |
Calculated from 94 calories per 100 g.
Cook oats with milk or water until creamy, then stir in pitted sour cherries near the end. Adding the cherries late keeps them from breaking down completely and gives the porridge a brighter fruit flavor.
Yes, frozen sour cherries work well in sour cherry porridge and can go straight into the pan. They release extra liquid as they thaw, so simmer the mixture a little longer if it becomes runny.
Add mashed banana, chopped dates, or a little honey to sour cherry porridge to soften its tartness. Stir in a small amount at a time so the cherries still taste distinctly fruity.
Yes, dried sour cherries can be used in sour cherry porridge, but they are chewier and more concentrated than fresh fruit. Add them while the oats cook so they have time to soften.
Rolled oats make sour cherry porridge creamy while keeping some texture. Steel-cut oats stay chewier and take longer to cook, while instant oats soften quickly and can produce a much smoother bowl.
Yes, mix oats, milk or another liquid, and sour cherries, then leave the mixture covered in the refrigerator overnight. The oats soften without cooking; stir before eating and add liquid if they seem too thick.
Greek yogurt, chopped walnuts, almonds, and a little cinnamon pair well with sour cherry porridge. Add nuts just before serving to keep their crunch, and use yogurt to temper the fruit’s tartness.
Sour cherry porridge keeps for about three days in a covered container in the refrigerator. Refrigerate leftovers promptly, and discard them if they develop an unusual smell or appearance.
Yes, sour cherry porridge can be frozen in individual airtight portions. Its texture may become softer after thawing, so reheat it with a splash of milk or water and stir until smooth.
Yes, drained canned sour cherries can be stirred into sour cherry porridge near the end of cooking. Taste before adding sweetener, since cherries packed in syrup can make the bowl much sweeter.
Vitamins
Biotin
5.04µg · 17% DV
B1
0.19mg · 16% DV
Vitamin C
8.16mg · 9% DV
B5
0.43mg · 9% DV
Minerals
Manganese
1.82mg · 79% DV
Phosphorus
199mg · 28% DV
Copper
0.24mg · 27% DV
Selenium
12µg · 22% DV
Potassium ⭐
228mg · 7% DV
Sodium
9.6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 226 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.
Sour cherry porridge is a soft, spoonable grain dish cooked with water or milk and finished with tart cherries. Porridge is a familiar breakfast across many parts of the world, while sour cherries give this version a bright, fruity edge. Oats are a common base, though the grain and cooking liquid can vary from recipe to recipe.
Serve it warm for a creamy texture balanced by the cherries’ gentle sharpness. It works as a simple breakfast or a filling snack, and can be topped with yogurt, nuts or seeds. The grains provide fibre, making it a useful choice when you want a more sustaining start to the day. For a lighter bowl, cook it without added sugar and let the fruit provide the tang.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.58g
MONOUNSATURATED
1.01g
POLYUNSATURATED
1.06g
Omega 6:3 ratio 13.4:1
Above the ideal 4:1 (13.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.