Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

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 40
Calories  ⓘ Calories for selected serving 50 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 10 grams
Default serving size  ⓘ Serving sizes are mostly 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)
TOP 15% Iron ⓘHigher in Iron content than 85% of foods
TOP 24% Calcium ⓘHigher in Calcium content than 76% of foods
TOP 36% Folic acid (B9) ⓘHigher in Folic acid (B9) content than 64% of foods
TOP 46% Net carbs ⓘHigher in Net carbs content than 54% of foods
TOP 48% 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)

66

Porridge Glycemic load (GL)

17

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 26% 140% 3.6% 6.4% 1.4% 0.78% 3.5% 13% 0% 15%
Calcium: 261mg of 1,000mg 26%
Iron: 11mg of 8mg 140%
Magnesium: 15mg of 420mg 3.6%
Phosphorus: 45mg of 700mg 6.4%
Potassium: 48mg of 3,400mg 1.4%
Sodium: 18mg of 2,300mg 0.78%
Zinc: 0.39mg of 11mg 3.5%
Copper: 0.12mg of 1mg 13%
Manganese: 0mg of 2mg 0%
Selenium: 8.4µg of 55µg 15%

Mineral chart - relative view

3.7 mg
TOP 15%
87 mg
TOP 24%
2.8 µg
TOP 73%
0.04 mg
TOP 85%
0.13 mg
TOP 88%
6 mg
TOP 89%
15 mg
TOP 90%
5 mg
TOP 92%
16 mg
TOP 96%
0 mg
TOP 100%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0% 0.4% 0% 0% 14% 5.8% 9.8% 4.3% 3% 9% 0% 0% 0.25%
Vitamin A: 0IU of 5,000IU 0%
Vitamin E : 0.06mg of 15mg 0.4%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 0mg of 90mg 0%
Vitamin B1: 0.17mg of 1mg 14%
Vitamin B2: 0.08mg of 1mg 5.8%
Vitamin B3: 1.6mg of 16mg 9.8%
Vitamin B5: 0.21mg of 5mg 4.3%
Vitamin B6: 0.04mg of 1mg 3%
Folate: 36µg of 400µg 9%
Vitamin B12: 0µg of 2µg 0%
Choline: 0mg of 550mg 0%
Vitamin K: 0.3µg of 120µg 0.25%

Vitamin chart - relative view

12 µg
TOP 57%
0.06 mg
TOP 69%
0.52 mg
TOP 78%
0.1 µg
TOP 88%
0.03 mg
TOP 89%
0.07 mg
TOP 91%
0.01 mg
TOP 93%
0.02 mg
TOP 93%
0 IU
TOP 100%
0 µg
TOP 100%
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

2% 11% 85%
Protein:
Daily Value: 3%
1.4 g of 50 g
1.4 g (3% of DV )
Fats:
Daily Value: 0%
0.2 g of 65 g
0.2 g (0% of DV )
Carbs:
Daily Value: 4%
10.5 g of 300 g
10.5 g (4% of DV )
Water:
Daily Value: 4%
87.6 g of 2,000 g
87.6 g (4% of DV )
Other:
0.2 g
0.2 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 21% 13% 14% 12% 5.3% 7.7% 13% 12% 14%
Tryptophan: 60mg of 280mg 21%
Threonine: 135mg of 1,050mg 13%
Isoleucine: 189mg of 1,400mg 14%
Leucine: 330mg of 2,730mg 12%
Lysine: 111mg of 2,100mg 5.3%
Methionine: 81mg of 1,050mg 7.7%
Phenylalanine: 234mg of 1,750mg 13%
Valine: 210mg of 1,820mg 12%
Histidine: 99mg of 700mg 14%

Fat type information

19% 16% 65%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.11 g

Fiber content ratio for Porridge

5% 95%
Sugar: 0.03 g
Fiber: 0.5 g
Other: 10 g

All nutrients for Porridge per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 50kcal 3% 87% 1.1 times more than OrangeOrange
Protein 1.4g 3% 82% 2 times less than BroccoliBroccoli
Fats 0.21g 0% 87% 158.6 times less than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 10g N/A 46% 5.4 times less than ChocolateChocolate
Carbs 11g 4% 48% 2.7 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 5mg 1% 92% 28 times less than AlmondAlmond
Calcium 87mg 9% 24% 1.4 times less than MilkMilk
Potassium 16mg 0% 96% 9.2 times less than CucumberCucumber
Iron 3.7mg 47% 15% 1.4 times more than Beef broiledBeef broiled
Sugar 0.03g N/A 76% 299 times less than Coca-ColaCoca-Cola
Fiber 0.5g 2% 56% 4.8 times less than OrangeOrange
Copper 0.04mg 4% 85% 3.6 times less than ShiitakeShiitake
Zinc 0.13mg 1% 88% 48.5 times less than Beef broiledBeef broiled
Phosphorus 15mg 2% 90% 12.1 times less than Chicken meatChicken meat
Sodium 6mg 0% 89% 81.7 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.02mg 0% 93% 73 times less than KiwifruitKiwifruit
Selenium 2.8µg 5% 73%
Manganese 0mg 0% 100%
Vitamin B1 0.06mg 5% 69% 4.8 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 89% 5.2 times less than AvocadoAvocado
Vitamin B3 0.52mg 3% 78% 18.4 times less than Turkey meatTurkey meat
Vitamin B5 0.07mg 1% 91% 15.9 times less than Sunflower seedSunflower seed
Vitamin B6 0.01mg 1% 93% 9.2 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.1µg 0% 88% 1016 times less than BroccoliBroccoli
Folate 12µg 3% 57% 5.1 times less than Brussels sproutBrussels sprout
Saturated Fat 0.03g 0% 88% 178.6 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.03g N/A 87% 350 times less than AvocadoAvocado
Polyunsaturated fat 0.11g N/A 84% 413.8 times less than WalnutWalnut
Tryptophan 0.02mg 0% 92% 15.3 times less than Chicken meatChicken meat
Threonine 0.05mg 0% 94% 16 times less than Beef broiledBeef broiled
Isoleucine 0.06mg 0% 93% 14.5 times less than Salmon rawSalmon raw
Leucine 0.11mg 0% 92% 22.1 times less than Tuna BluefinTuna Bluefin
Lysine 0.04mg 0% 96% 12.2 times less than TofuTofu
Methionine 0.03mg 0% 92% 3.6 times less than QuinoaQuinoa
Phenylalanine 0.08mg 0% 92% 8.6 times less than EggEgg
Valine 0.07mg 0% 93% 29 times less than Soybean rawSoybean raw
Histidine 0.03mg 0% 93% 22.7 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 50
% Daily Value*
0.32%
Total Fat 0.21g
0.15%
Saturated Fat 0.03g
0
Trans Fat 0g
0
Cholesterol 0mg
0.26%
Sodium 6mg
3.5%
Total Carbohydrate 11g
2%
Dietary Fiber 0.5g
Total Sugars 0g
Includes ? g Added Sugars
Protein 1.4g
Vitamin D 0mcg 0

Calcium 87mg 8.7%

Iron 3.7mg 47%

Potassium 16mg 0.47%

*
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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  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
Low in Sugars
ok

Porridge nutrition infographic

Porridge nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.