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
Top nutrition facts for Porridge
| Calories ⓘ Calories for selected serving | 50 kcal |
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
66 (medium) |
| Glycemic load ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | 17 (medium) |
| Insulin index ⓘ The insulin index of foods demonstrates how much a food increases the insulin level in the blood, in the first two-hour period after consumption. | 40 ⓘ https://academic.oup.com/ajcn/article/66/5/1264/4655967 – 40 |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 10 g |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (1 serving) (251 g) |
| 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) |
Porridge calories (kcal)
| Calories for different serving sizes of porridge | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 50 | |
| Calories in 1 tbsp | 8 | 16 g |
Extra Nutrition facts for Porridge
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 2.9 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 347 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 200 g |
Porridge Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Porridge Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
0µg of 900µg
0%
Vitamin E:
0.06mg of 15mg
0.4%
Vitamin D:
0µg of 20µg
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%
Vitamin K:
0.3µg of 120µg
0.25%
Vitamin chart - relative view
Macronutrients chart
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:
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
Saturated fat:
0.03 g
Monounsaturated fat:
0.03 g
Polyunsaturated fat:
0.11 g
Fiber content ratio for Porridge
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 |
| Vitamin A | 0µg | 0% | 100% | |
| Calories | 50kcal | 3% | 88% |
1.1 times more than Orange
|
| Protein per 100 calories | 2.9g | N/A | 62% | |
| Calories per 10 g protein | 347kcal | N/A | 35% | |
| Weight per 100 calories | 200g | N/A | 13% | |
| Protein | 1.4g | 3% | 82% |
2 times less than Broccoli
|
| Fats | 0.21g | 0% | 87% |
158.6 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Carbs | 11g | 4% | 48% |
2.7 times less than Rice
|
| Net carbs | 10g | N/A | 46% |
5.4 times less than Chocolate
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D* | 0 IU | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 5mg | 1% | 84% |
28 times less than Almonds
|
| Calcium | 87mg | 9% | 21% |
1.4 times less than Milk
|
| Potassium | 16mg | 0% | 92% |
9.2 times less than Cucumber
|
| Iron | 3.7mg | 47% | 14% |
1.4 times more than Beef broiled
|
| Sugar | 0.03g | N/A | 55% |
299 times less than Coca-Cola
|
| Fiber | 0.5g | 2% | 50% |
4.8 times less than Orange
|
| Copper | 0.04mg | 4% | 71% |
3.6 times less than Shiitake
|
| Zinc | 0.13mg | 1% | 81% |
48.5 times less than Beef broiled
|
| Phosphorus | 15mg | 2% | 84% |
12.1 times less than Chicken meat
|
| Sodium | 6mg | 0% | 88% |
81.7 times less than White bread
|
| Vitamin E | 0.02mg | 0% | 61% |
73 times less than Kiwi
|
| Manganese | 0mg | 0% | 100% | |
| Selenium | 2.8µg | 5% | 55% | |
| Vitamin B1 | 0.06mg | 5% | 62% |
4.8 times less than Pea raw
|
| Vitamin B2 | 0.03mg | 2% | 83% |
5.2 times less than Avocado
|
| Vitamin B3 | 0.52mg | 3% | 71% |
18.4 times less than Turkey meat
|
| Vitamin B5 | 0.07mg | 1% | 66% |
15.9 times less than Sunflower seeds
|
| Vitamin B6 | 0.01mg | 1% | 83% |
9.2 times less than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0.1µg | 0% | 48% |
1016 times less than Broccoli
|
| Folate | 12µg | 3% | 43% |
5.1 times less than Brussels sprouts
|
| Saturated fat | 0.03g | 0% | 85% |
178.6 times less than Beef broiled
|
| Monounsaturated fat | 0.03g | N/A | 80% |
350 times less than Avocado
|
| Polyunsaturated fat | 0.11g | N/A | 77% |
413.8 times less than Walnut
|
| Tryptophan | 0.02mg | 0% | 51% |
15.3 times less than Chicken meat
|
| Threonine | 0.05mg | 0% | 53% |
16 times less than Beef broiled
|
| Isoleucine | 0.06mg | 0% | 52% |
14.5 times less than Salmon raw
|
| Leucine | 0.11mg | 0% | 52% |
22.1 times less than Tuna Bluefin
|
| Lysine | 0.04mg | 0% | 55% |
12.2 times less than Tofu
|
| Methionine | 0.03mg | 0% | 51% |
3.6 times less than Quinoa
|
| Phenylalanine | 0.08mg | 0% | 51% |
8.6 times less than Egg
|
| Valine | 0.07mg | 0% | 53% |
29 times less than Soybean raw
|
| Histidine | 0.03mg | 0% | 52% |
22.7 times less than Turkey meat
|
| Caffeine | 0mg | 0% | 100% | |
| 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*
0.32%
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
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.