Porridge nutrition: calories, carbs, GI, protein, fiber, fats
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Porridge
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
66 (medium) |
| Glycemic load | 17 (medium) |
| Insulin index ⓘ https://academic.oup.com/ajcn/article/66/5/1264/4655967 | 40 |
| Calories ⓘ Calories per 100-gram serving | 50 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 10.02 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (1 serving) (251 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -0.3 (alkaline) |
Iron ⓘHigher in Iron content than 85% of foods
Calcium ⓘHigher in Calcium content than 76% of foods
Folic acid (B9) ⓘHigher in Folic acid (B9) content than 64% of foods
Net carbs ⓘHigher in Net carbs content than 54% of foods
Carbs ⓘHigher in Carbs content than 52% of foods
Porridge calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 50 | |
| Calories in 1 tbsp | 8 | 16 g |
Porridge Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Porridge Glycemic load (GL)
Mineral coverage chart
Calcium:
87 mg of 1,000 mg
9%
Iron:
3.74 mg of 8 mg
47%
Magnesium:
5 mg of 420 mg
1%
Phosphorus:
15 mg of 700 mg
2%
Potassium:
16 mg of 3,400 mg
0%
Sodium:
6 mg of 2,300 mg
0%
Zinc:
0.13 mg of 11 mg
1%
Copper:
0.04 mg of 1 mg
4%
Manganese:
0 mg of 2 mg
0%
Selenium:
2.8 µg of 55 µg
5%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Iron
3.74 mg
TOP 15%
Calcium
87 mg
TOP 24%
Selenium
2.8 µg
TOP 73%
Copper
0.04 mg
TOP 85%
Zinc
0.13 mg
TOP 88%
Sodium
6 mg
TOP 89%
Phosphorus
15 mg
TOP 90%
Magnesium
5 mg
TOP 92%
Potassium
16 mg
TOP 96%
Manganese
0 mg
TOP 100%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0.02 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.055 mg of 1 mg
5%
Vitamin B2:
0.025 mg of 1 mg
2%
Vitamin B3:
0.52 mg of 16 mg
3%
Vitamin B5:
0.071 mg of 5 mg
1%
Vitamin B6:
0.013 mg of 1 mg
1%
Folate:
12 µg of 400 µg
3%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0.1 µg of 120 µg
0%
Vitamin chart - relative view
Folate
12 µg
TOP 57%
Vitamin B1
0.055 mg
TOP 69%
Vitamin B3
0.52 mg
TOP 78%
Vitamin K
0.1 µg
TOP 88%
Vitamin B2
0.025 mg
TOP 89%
Vitamin B5
0.071 mg
TOP 91%
Vitamin B6
0.013 mg
TOP 93%
Vitamin E
0.02 mg
TOP 93%
Vitamin A
0 IU
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 3%
1.44 g of 50 g
3%
Fats:
Daily Value: 0%
0.21 g of 65 g
0%
Carbs:
Daily Value: 4%
10.52 g of 300 g
4%
Water:
Daily Value: 4%
87.61 g of 2,000 g
4%
Other:
0.22 g
Protein quality breakdown
Tryptophan:
20 mg of 280 mg
7%
Threonine:
45 mg of 1,050 mg
4%
Isoleucine:
63 mg of 1,400 mg
5%
Leucine:
110 mg of 2,730 mg
4%
Lysine:
37 mg of 2,100 mg
2%
Methionine:
27 mg of 1,050 mg
3%
Phenylalanine:
78 mg of 1,750 mg
4%
Valine:
70 mg of 1,820 mg
4%
Histidine:
33 mg of 700 mg
5%
Fat type information
Saturated Fat:
0.033 g
Monounsaturated Fat:
0.028 g
Polyunsaturated fat:
0.114 g
Fiber content ratio for Porridge
Sugar:
0.03 g
Fiber:
0.5 g
Other:
9.99 g
All nutrients for Porridge per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 50kcal | 3% | 87% |
1.1 times more than Orange
|
| Protein | 1.44g | 3% | 82% |
2 times less than Broccoli
|
| Fats | 0.21g | 0% | 87% |
158.6 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 10.02g | N/A | 46% |
5.4 times less than Chocolate
|
| Carbs | 10.52g | 4% | 48% |
2.7 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 3.74mg | 47% | 15% |
1.4 times more than Beef
|
| Calcium | 87mg | 9% | 24% |
1.4 times less than Milk
|
| Potassium | 16mg | 0% | 96% |
9.2 times less than Cucumber
|
| Magnesium | 5mg | 1% | 92% |
28 times less than Almond
|
| Sugar | 0.03g | N/A | 76% |
299 times less than Coca-Cola
|
| Fiber | 0.5g | 2% | 56% |
4.8 times less than Orange
|
| Copper | 0.04mg | 4% | 85% |
3.6 times less than Shiitake
|
| Zinc | 0.13mg | 1% | 88% |
48.5 times less than Beef
|
| Phosphorus | 15mg | 2% | 90% |
12.1 times less than Chicken meat
|
| Sodium | 6mg | 0% | 89% |
81.7 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.02mg | 0% | 93% |
73 times less than Kiwifruit
|
| Selenium | 2.8µg | 5% | 73% | |
| Manganese | 0mg | 0% | 100% | |
| Vitamin B1 | 0.06mg | 5% | 69% |
4.8 times less than Pea raw
|
| Vitamin B2 | 0.03mg | 2% | 89% |
5.2 times less than Avocado
|
| Vitamin B3 | 0.52mg | 3% | 78% |
18.4 times less than Turkey meat
|
| Vitamin B5 | 0.07mg | 1% | 91% |
15.9 times less than Sunflower seed
|
| Vitamin B6 | 0.01mg | 1% | 93% |
9.2 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0.1µg | 0% | 88% |
1016 times less than Broccoli
|
| Folate | 12µg | 3% | 57% |
5.1 times less than Brussels sprout
|
| Saturated Fat | 0.03g | 0% | 88% |
178.6 times less than Beef
|
| Monounsaturated Fat | 0.03g | N/A | 87% |
350 times less than Avocado
|
| Polyunsaturated fat | 0.11g | N/A | 84% |
413.8 times less than Walnut
|
| Tryptophan | 0.02mg | 0% | 92% |
15.3 times less than Chicken meat
|
| Threonine | 0.05mg | 0% | 94% |
16 times less than Beef
|
| Isoleucine | 0.06mg | 0% | 93% |
14.5 times less than Salmon raw
|
| Leucine | 0.11mg | 0% | 92% |
22.1 times less than Tuna
|
| Lysine | 0.04mg | 0% | 96% |
12.2 times less than Tofu
|
| Methionine | 0.03mg | 0% | 92% |
3.6 times less than Quinoa
|
| Phenylalanine | 0.08mg | 0% | 92% |
8.6 times less than Egg
|
| Valine | 0.07mg | 0% | 93% |
29 times less than Soybean raw
|
| Histidine | 0.03mg | 0% | 93% |
22.7 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 50
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 6mg
4%
Total Carbohydrate
11g
4%
Dietary Fiber
1g
Total Sugars g
Includes ? g Added Sugars
Protein
1g
Vitamin D
0mcg
0%
Calcium
87mg
9%
Iron
4mg
50%
Potassium
16mg
0%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Porridge nutrition infographic
Infographic link
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.