Calories in Porridge
Porridge is a hearty breakfast staple made by boiling oats in liquid, providing sustained energy throughout the morning. It is exceptionally high in beta-glucan, a soluble fiber known for heart health benefits.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Made with Whole Milk | 1 cup (240g) | 265 | 11g | 31g | 10.5g |
| Made with Skim Milk | 1 cup (240g) | 210 | 11g | 32g | 4g |
| Instant Plain Packet | 1 packet (28g dry) | 110 | 4g | 19g | 2g |
| Steel-Cut Oats (Water) | 1 cup (240g) | 165 | 5g | 29g | 3g |
Health Benefits
Contains beta-glucan fiber which helps lower LDL cholesterol levels.
Provides complex carbohydrates that offer a steady release of energy and stabilize blood sugar.
Supports digestive health and regular bowel movements due to high soluble fiber content.
Nutrition Tips
- Prepare with water or unsweetened almond milk to keep the calorie count low.
- Add a tablespoon of chia seeds or flaxseeds to boost the Omega-3 fatty acid content.
- Use cinnamon or vanilla extract for flavor instead of adding refined sugar or honey.
- Opt for steel-cut or rolled oats over instant varieties for a lower glycemic index and longer satiety.
- Top with a handful of berries to add antioxidants and extra fiber without many calories.
GAYA Tracking Tip
For the most accurate tracking, photograph the porridge before adding toppings; GAYA can then identify the base and toppings separately for better precision.
Frequently Asked Questions
Does porridge help with weight loss?+
Yes, its high fiber content increases satiety, helping you feel full for longer and reducing overall calorie intake throughout the day.
Is it better to make porridge with milk or water?+
Water is lower in calories, while milk adds protein, calcium, and vitamin D, making it a more nutritionally balanced meal.
Are flavored instant oats as healthy as plain oats?+
Plain oats are healthier as flavored versions often contain high amounts of added sugar, sodium, and artificial flavorings.
Track Porridge calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
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