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How Many Calories in Porridge?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 20 kcal | 0.7g |
| 100g | 71 kcal | 2.5g |
| 1 bowl | 166 kcal | 5.8g |
A porridge contains 71 calories per 100g. A typical 1 bowl (234g) provides about 166 calories. Porridge is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Porridge Nutrition Facts
| Nutrient | Per 100g | Per serving (234g) |
|---|---|---|
| Calories | 71 kcal | 166 kcal |
| Protein | 2.5g | 5.8g |
| Carbohydrates | 12.0g | 28.1g |
| of which Sugars | 0.3g | 0.7g |
| Fat | 1.5g | 3.5g |
| of which Saturates | 0.3g | 0.7g |
| Fibre | 1.7g | 4.0g |
| Sodium | 4.0mg | 9mg |
| Potassium | 70.0mg | 164mg |
| Calcium | 9.0mg | 21mg |
| Iron | 0.9mg | 2.1mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 5.4µg | 13µg |
| Riboflavin (B2) | 0.0mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (2% DV)
- Low in sodium (0% DV)
- A good source of selenium (10% DV)
- Calories: 4% DV
- Protein: 5% DV
- Carbohydrates: 4% DV
- Fibre: 6% DV
- Fat: 2% DV
- Saturated fat: 2% DV
- Sodium: 0% DV
- Potassium: 1% DV
- Calcium: 1% DV
- Iron: 5% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 10% DV
- Riboflavin (B2): 0% DV
Useful for tracking porridge
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether porridge is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out porridge for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Frequently Asked Questions
How many calories in porridge per 100g?
Porridge (known as oatmeal in the US) contains 71 calories per 100g, based on USDA reference data.
Is porridge high in calories?
A 1 bowl of porridge (234g) has around 166 calories — roughly 8% of a 2,000-calorie daily intake.
Is porridge good for weight loss?
At 71 calories per 100g, porridge is relatively low in calories and can fit well into a weight-loss diet. A 1 bowl provides about 166 calories.
How much protein is in porridge?
Porridge contains 2.5g of protein per 100g.
Is porridge a good source of fibre?
Porridge is relatively low in fibre at 1.7g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does porridge compare to soup, chicken, canned, chunky?
Porridge has 71 calories per 100g, close to soup, chicken, canned, chunky at 71 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of porridge for 20g of protein?
With 2.5g of protein per 100g, you'd need roughly 800g of porridge to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to porridge by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Porridge (this page) | 71 kcal | 2.5g | 12.0g | 1.5g |
| Soup, Chicken, Canned, Chunky | 71 kcal | 5.1g | 6.9g | 2.6g |
| Campbell'S Red and White, Chicken NOODLEO's Soup, Condensed | 71 kcal | 2.4g | 11.9g | 2.0g |
| Campbell'S Red and White, Beef with Vegetables and Barley Soup, Condensed | 71 kcal | 4.0g | 11.9g | 1.2g |
| Split Pea Soup, Canned, Reduced Sodium, Prepared with Water or Ready-to Serve | 71 kcal | 3.9g | 11.8g | 0.9g |
| Campbell'S, Cream of Potato Soup, Condensed | 71 kcal | 1.5g | 13.2g | 1.4g |
| Campbell'S Red and White, Mega Noodle in Chicken Broth, Condensed | 71 kcal | 2.4g | 11.9g | 1.6g |
More kit for porridge tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.