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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
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)
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 Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 27% 141% 4% 7% 2% 1% 4% 14% 0% 16% 0%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
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

2% 11% 85%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 22% 13% 14% 13% 6% 8% 14% 12% 15%
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

19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g

Fiber content ratio for Porridge

5% 95%
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 OrangeOrange
Protein 1.44g 3% 82% 2 times less than BroccoliBroccoli
Fats 0.21g 0% 87% 158.6 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 10.02g N/A 46% 5.4 times less than ChocolateChocolate
Carbs 10.52g 4% 48% 2.7 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 3.74mg 47% 15% 1.4 times more than BeefBeef
Calcium 87mg 9% 24% 1.4 times less than MilkMilk
Potassium 16mg 0% 96% 9.2 times less than CucumberCucumber
Magnesium 5mg 1% 92% 28 times less than AlmondAlmond
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 BeefBeef
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 BeefBeef
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 BeefBeef
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%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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

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.