Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Porridge nutrition, glycemic index, calories, net carbs & more

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)
Insulin index ⓘ https://academic.oup.com/ajcn/article/66/5/1264/4655967
40
Calories
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)
85% Iron
76% Calcium
64% Folic acid (B9)
54% Net carbs
52% Carbs
Explanation: The given food contains more Iron than 85% of foods. Note that this food itself is richer in Iron than it is in any other nutrient. Similarly, it is relatively rich in Calcium, Folic acid (B9), Net carbs, and Carbs.

Porridge Glycemic index (GI)

66

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% 88%
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

0.033% 0.028% 0.114%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g

Fiber content ratio for Porridge

0.5% 9.99%
Sugar: 0.03 g
Fiber: 0.5 g
Other: 9.99 g

All nutrients for Porridge per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 46% 10.02g 5.4 times less than Chocolate Chocolate
Protein 3% 82% 1.44g 2 times less than Broccoli Broccoli
Fats 0% 87% 0.21g 158.6 times less than Cheese Cheese
Carbs 4% 48% 10.52g 2.7 times less than Rice Rice
Calories 3% 87% 50kcal 1.1 times more than Orange Orange
Sugar N/A 76% 0.03g 299 times less than Coca-Cola Coca-Cola
Fiber 2% 56% 0.5g 4.8 times less than Orange Orange
Calcium 9% 24% 87mg 1.4 times less than Milk Milk
Iron 47% 15% 3.74mg 1.4 times more than Beef Beef
Magnesium 1% 92% 5mg 28 times less than Almond Almond
Phosphorus 2% 90% 15mg 12.1 times less than Chicken meat Chicken meat
Potassium 0% 96% 16mg 9.2 times less than Cucumber Cucumber
Sodium 0% 89% 6mg 81.7 times less than White Bread White Bread
Zinc 1% 88% 0.13mg 48.5 times less than Beef Beef
Copper 4% 85% 0.04mg 3.6 times less than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin E 0% 93% 0.02mg 73 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 5% 69% 0.06mg 4.8 times less than Pea Pea
Vitamin B2 2% 89% 0.03mg 5.2 times less than Avocado Avocado
Vitamin B3 3% 78% 0.52mg 18.4 times less than Turkey meat Turkey meat
Vitamin B5 1% 91% 0.07mg 15.9 times less than Sunflower seed Sunflower seed
Vitamin B6 1% 93% 0.01mg 9.2 times less than Oat Oat
Folate 3% 57% 12µg 5.1 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 88% 0.1µg 1016 times less than Broccoli Broccoli
Tryptophan 0% 92% 0.02mg 15.3 times less than Chicken meat Chicken meat
Threonine 0% 94% 0.05mg 16 times less than Beef Beef
Isoleucine 0% 93% 0.06mg 14.5 times less than Salmon Salmon
Leucine 0% 92% 0.11mg 22.1 times less than Tuna Tuna
Lysine 0% 96% 0.04mg 12.2 times less than Tofu Tofu
Methionine 0% 92% 0.03mg 3.6 times less than Quinoa Quinoa
Phenylalanine 0% 92% 0.08mg 8.6 times less than Egg Egg
Valine 0% 93% 0.07mg 29 times less than Soybean Soybean
Histidine 0% 93% 0.03mg 22.7 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 0% 88% 0.03g 178.6 times less than Beef Beef
Monounsaturated Fat N/A 87% 0.03g 350 times less than Avocado Avocado
Polyunsaturated fat N/A 84% 0.11g 413.8 times less than Walnut Walnut

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

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.

  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.