How many calories are in Porridge oats?

100 g of Porridge oats has 398 kcal.

Is Porridge oats high in protein?

Porridge oats contains 12 g of protein per 100 g (24% of the 50 g Daily Value). About 13% of its calories come from protein. Compared with other grains and pasta, that is among the highest quarter (median 6.4 g).

How many carbs are in Porridge oats?

Porridge oats has 70 g of total carbohydrates per 100 g, including 9.3 g of fiber and 1.8 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.

How much fat is in Porridge oats?

Porridge oats contains 6 g of fat per 100 g, of which 1.4 g is saturated (7% of the Daily Value).

What vitamins and minerals does Porridge oats contain?

Per 100 g, the most notable amounts relative to the Daily Value are manganese (231% DV), copper (75% DV), magnesium (45% DV), phosphorus (45% DV) and zinc (39% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Porridge oats?

100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From Open Food Facts, record dated August 12, 2026. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Porridge oats

Packaged product Grains and Pasta Co Op

Porridge oats contains 398 kcal per 100 g.

Roughly 73% of its calories come from carbohydrates, with 14% from fat and 13% from protein (estimated with general energy factors).

That is more energy than the typical item in grains and pasta on FoodFactly, where the median is 351 kcal per 100 g across 24 products.

100 g provides 231% of the Daily Value for manganese, 75% of the Daily Value for copper and 45% of the Daily Value for magnesium.

The values are as declared on the product label and entered by Open Food Facts contributors.

Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors

398kcal per 100 g

12 gprotein

70 gcarbohydrates

6 gfat

Nutrition facts

Amount

The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	398 kcal
Total fat L	6 g	8%
Saturated fat L	1.4 g	7%
Cholesterol L	0 mg	0%
Sodium L	0 mg	0%
Total carbohydrates L	70 g	25%
Dietary fiber L	9.3 g	33%
Total sugars L	1.8 g
Added sugars L	0 g	0%
Protein L	12 g	24%
Vitamin C L	0 mg	0%
Vitamin E L	1.2 mg	8%
Vitamin B6 L	0.13 mg	8%
Calcium L	58.2 mg	4%
Iron L	5.1 mg	28%
Magnesium L	191 mg	45%
Phosphorus L	564 mg	45%
Potassium L	463 mg	10%
Zinc L	4.3 mg	39%
Copper L	0.68 mg	75%
Manganese L	5.3 mg	231%
Chloride L	75.5 mg	3%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 13%
Carbohydrates 73%
Fat 14%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein12 gin the top quarter of grains and pasta (median 6.4 g)
Fiber9.3 gin the top quarter of grains and pasta (median 3.1 g)
Sugars1.8 gin the top quarter of grains and pasta (median 0.9 g)
Fat6 gin the top quarter of grains and pasta (median 0.4 g)
Saturated fat1.4 gin the top quarter of grains and pasta (median 0.1 g)
Protein per 100 kcal3 gprotein density, useful for comparing foods with different calorie levels
Water8.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Sugars and starch (1)

Starch L	56.7 g

Other components (2)

Water L	8.9 g
Alcohol L	0 g

Product details

Brand: Co Op
Barcode: 5000128770354
Quantity: 450g
Label serving: 40
Category: Products without gluten
Nutri-Score: A as computed by Open Food Facts
NOVA group: 1 processing level (1 to 4), as classified by Open Food Facts

Ingredients

gluten free oats

As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.

Ingredient guides: Oats

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Ancient Grains Jalepeno Cilantro Simple Truth	433	6.7 g	80 g	8.3 g
Pasta Dialcos	356	6 g	80 g	0.3 g
Pasta senza glutine Dialcos	356	6 g	80 g	0.3 g
Pasta senza glutine di mais e riso Dialcos	356	6.9 g	80 g	0.3 g
Pasta senza glitine di mais e riso Dialcos	356	6.9 g	80 g	0.3 g
Pasta senza glutine di mais e riso Dialcos	356	6.9 g	80 g	0.3 g
Pasta dialsi Dialcos	356	6.9 g	80 g	0.3 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

Open Food Facts, record 5000128770354. License: ODbL 1.0 (Open Food Facts). Source record dated August 12, 2026. Imported November 7, 2026.

Last updated: November 7, 2026. Data quality score: 95/100 (how it is calculated).

Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.