Know what’s on your plate
Porridge oats
Calories & nutrition facts
unfortified
Nutrition facts
Per 100 g% DV- Calories 381 kcal —
- Protein 11 g 22%
- Carbohydrate 71 g 26%
- Fat 8.1 g 10%
- Saturated fat 1.3 g 6%
- Fibre 7.8 g 28%
- Sugars 0.3 g —
- Sodium 1 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.59 mg 4%
- Thiamin (B1) 1.1 mg 88%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.8 mg 5%
- Pantothenic acid (B5) 0.75 mg 15%
- Vitamin B6 0.34 mg 20%
- Biotin (B7) 19 µg 63%
- Folate (B9) 32 µg 8%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 50 mg 4%
- Iron 3.6 mg 20%
- Magnesium 114 mg 27%
- Phosphorus 387 mg 31%
- Potassium 372 mg 8%
- Zinc 2.3 mg 21%
- Copper 0.37 mg 41%
- Manganese 3.7 mg 159%
- Selenium 3 µg 5%
Similar foods
- Porridgeunsweetened, with milk 3.5 % fat134 kcal / 100 g
- Rolled oat porridgeprepared with water, unsweetened, no salt added81 kcal / 100 g
- Oatmeal porridgeprepared w semi-skimmed milk, unsweetened79 kcal / 100 g
- Oat porridgequick sachets, plain, sweetened with honey and/or sugar, prepared with trim milk134 kcal / 100 g
- Oatsregular and quick, not fortified, dry379 kcal / 100 g
- Rolled oatsnot enriched374 kcal / 100 g
- Children's oat gruelpowder, unsweetened, fortified460 kcal / 100 g
- Plain oat children's porridgerte, fortified97 kcal / 100 g
- Plain instant oatsfortified, dry362 kcal / 100 g
- Large flake oatmeallarge flakes, prepared, rogers74 kcal / 100 g
Questions about Porridge oats
How much porridge oats should you use for one bowl?
Start with about 40 g of oats and 200 ml of milk or water; add a little more liquid if you like a looser porridge. That dry portion provides 152 kcal.
How do you cook porridge oats on the hob?
Put 40 g oats and 200 ml milk or water in a pan, bring to a gentle simmer, then stir for 4–5 minutes until creamy. For a thicker bowl, simmer for another minute; loosen it with a splash of liquid before serving.
Can you make porridge oats overnight without cooking them?
Yes. Stir oats with milk, yoghurt or a plant drink, cover and chill overnight; they soften by morning. Add fruit, nuts or seeds just before eating so they keep their texture.
Can you use porridge oats in baking instead of flour?
You can replace some flour with porridge oats in flapjacks, crumble toppings and biscuits, but they absorb liquid differently and make a coarser bake. For a smoother texture, blitz the oats into a fine flour first.
What is the difference between porridge oats and rolled oats?
Porridge oats are often rolled oats cut into smaller pieces, so they cook faster and make a softer, creamier bowl. Rolled oats usually keep more of their shape and give a chewier texture.
How should you store porridge oats?
Keep them in an airtight container in a cool, dry cupboard, away from steam and strong-smelling foods. Once cooked, refrigerate leftovers promptly and eat them within a couple of days, reheating until steaming hot.
Are porridge oats a source of fibre?
Yes. A 40 g portion provides 3.1 g of fibre. The amount in a finished bowl changes if you add milk, fruit or other ingredients.
Are porridge oats suitable for someone avoiding gluten?
Oats do not naturally contain the same gluten proteins as wheat, barley and rye, but they can be contaminated during growing or processing. Choose oats specifically labelled gluten-free if avoiding gluten strictly.
Source: CoFID (UK) 11-788 · per 100 g · carbohydrate per EU label, fibre excluded
