Porridge Oats
Packaged product Breakfast Cereals Everyday Essentials
Porridge Oats contains 359 kcal per 100 g. A serving, 40 g (40 g) provides about 144 kcal.
Roughly 71% of its calories come from carbohydrates, with 16% from fat and 13% from protein (estimated with general energy factors).
That is close to the median for breakfast cereals on FoodFactly (368 kcal per 100 g).
100 g provides 205% of the Daily Value for manganese, 36% of the Daily Value for Thiamin (B1) and 35% of the Daily Value for magnesium.
The values are as declared on the product label and entered by Open Food Facts contributors.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 359 kcal | |
| Total fat L | 6 g | 8% |
| Saturated fat L | 1 g | 5% |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 20 mg | 0.9% |
| Total carbohydrates L | 60 g | 22% |
| Dietary fiber L | 9.8 g | 35% |
| Total sugars L | 0.2 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 11 g | 22% |
| Vitamin A L | 0 µg | 0% |
| Vitamin C L | 0 mg | 0% |
| Vitamin D L | 0 µg | 0% |
| Vitamin E L | 0.59 mg | 4% |
| Thiamin (B1) L | 0.43 mg | 36% |
| Riboflavin (B2) L | 0.14 mg | 11% |
| Niacin (B3) L | 0.96 mg | 6% |
| Pantothenic acid (B5) L | 1.3 mg | 26% |
| Vitamin B6 L | 0.12 mg | 7% |
| Folate (B9) L | 39.6 µg | 10% |
| Vitamin B12 L | 0 µg | 0% |
| Calcium L | 0.08 mg | 0% |
| Iron L | 4.1 mg | 23% |
| Magnesium L | 148 mg | 35% |
| Phosphorus L | 422 mg | 34% |
| Potassium L | 377 mg | 8% |
| Zinc L | 3.3 mg | 30% |
| Copper L | 0.3 mg | 33% |
| Manganese L | 4.7 mg | 205% |
| Selenium L | 3.1 µg | 6% |
| Iodine L | 0.5 µg | 0.3% |
% 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 71%
- Fat 16%
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
- Protein11 gbelow the median for breakfast cereals (median 12 g)
- Fiber9.8 gin the top quarter of breakfast cereals (median 7.7 g)
- Sugars0.2 gin the lowest quarter of breakfast cereals (median 1.2 g)
- Fat6 gabove the median for breakfast cereals (median 5.8 g)
- Sodium20 mgabove the median for breakfast cereals (median 12 mg)
- Protein per 100 kcal3.1 gprotein density, useful for comparing foods with different calorie levels
- Water10.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat L | 2.1 g |
|---|---|
| Polyunsaturated fat L | 2.5 g |
Sugars and starch (1)
| Starch L | 56.9 g |
|---|
Individual fatty acids (4)
| EPA (omega-3, 20:5 n-3) L | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) L | 0 g |
| ALA (omega-3, 18:3 n-3) L | 0.096 g |
| Linoleic acid (omega-6, 18:2) L | 2.4 g |
Carotenoids (1)
| Beta-carotene L | 0 µg |
|---|
Other components (2)
| Water L | 10.1 g |
|---|---|
| Alcohol L | 0 g |
Product details
- Brand
- Everyday Essentials
- Barcode
- 4088600021096
- Quantity
- 1 kg
- Label serving
- 40 g
- Category
- Plain porridge
- Packaging
- Paper
- Nutri-Score
- A as computed by Open Food Facts
- NOVA group
- 1 processing level (1 to 4), as classified by Open Food Facts
Ingredients
oat flakes
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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Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Porridge Oats?
100 g of Porridge Oats has 359 kcal. Serving, 40 g (40 g): about 144 kcal.
Is Porridge Oats high in protein?
Porridge Oats contains 11 g of protein per 100 g (22% of the 50 g Daily Value), or 4.4 g in serving, 40 g (40 g). About 13% of its calories come from protein. Compared with other breakfast cereals, that is below the median (median 12 g).
How many carbs are in Porridge Oats?
Porridge Oats has 60 g of total carbohydrates per 100 g, including 9.8 g of fiber and 0.2 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 g is saturated (5% 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 (205% DV), Thiamin (B1) (36% DV), magnesium (35% DV), phosphorus (34% DV) and copper (33% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Porridge Oats?
100 g contains 20 mg of sodium, 0.9% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated September 20, 2026. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- Open Food Facts, record 4088600021096. License: ODbL 1.0 (Open Food Facts). Source record dated September 20, 2026. Imported November 6, 2026.
Last updated: . Source description: "PORRIDGE OATS". Data quality score: 100/100 (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.