Porridge oats, unfortified
100 g: 381 kcal, 10.9 g protein, 75.1 g carbohydrate and 8.1 g fat.
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Nutrition Facts
Serving size100 g
Amount per serving
Calories380
% Daily Value*
| Total Fat 8g | 10% |
|---|---|
| Saturated Fat 1.5g | 6% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Total Carbohydrate 75g | 27% |
| Dietary Fiber 8g | 28% |
| Total Sugars 0g | |
| Includes Added Sugars ≤0g | ≤1% |
| Protein 11g | 22% |
| Vitamin D 0mcg | 0% |
| Calcium 50mg | 4% |
| Iron 3.6mg | 20% |
| Potassium 370mg | 8% |
* 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.
Estimated values. — means the source has no value; ≥ is a lower bound. The source doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: UK food composition tables (CoFID). Disclaimer.
What 100 g gives you
High in Protein (22% DV), Dietary fiber (28% DV), Iron (20% DV), Magnesium (27% DV), Phosphorus (31% DV), Zinc (21% DV), Copper (41% DV), Manganese (159% DV), Thiamin (B1) (88% DV), Vitamin B6 (20% DV)
Low in cholesterol, sodium
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Where the calories come from
10% protein · 72% carbohydrate · 18% fat
- Protein
- 11 g 10%
- Carbs
- 75 g 72%
- Fat
- 8 g 17%
Compared with other foods
Per 100 g, against every food on BasalFit.
- Calories: less than 14% of foods
- Protein: more than 57% of foods
- Total fat: less than 39% of foods
- Carbohydrate: more than 95% of foods
- Dietary fiber: more than 94% of foods
- Total sugars: less than 64% of foods
- Sodium: less than 96% of foods
All nutrients (33)
Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 381 kcal | 381 kcal | |
| Protein | 10.9 g | 10.9 g | 22% |
| Carbohydrate | 75.1 g | 75.1 g | 27% |
| Dietary fiber | 7.8 g | 7.8 g | 28% |
| Total sugars | 0.3 g | 0.3 g | |
| Starch | 64 g | 64 g | |
| Water | 9.4 g | 9.4 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 8.1 g | 8.1 g | 10% |
| Saturated fat | 1.28 g | 1.28 g | 6% |
| Trans fat | 0.01 g | 0.01 g | |
| Monounsaturated fat | 3.11 g | 3.11 g | |
| Polyunsaturated fat | 3.19 g | 3.19 g | |
| Cholesterol | 0.3 mg | 0.3 mg | 0% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 50 mg | 50 mg | 4% |
| Iron | 3.64 mg | 3.64 mg | 20% |
| Magnesium | 114 mg | 114 mg | 27% |
| Phosphorus | 387 mg | 387 mg | 31% |
| Potassium | 372 mg | 372 mg | 8% |
| Sodium | 1 mg | 1 mg | 0% |
| Zinc | 2.3 mg | 2.3 mg | 21% |
| Copper | 0.37 mg | 0.37 mg | 41% |
| Manganese | 3.66 mg | 3.66 mg | 159% |
| Selenium | 3 mcg | 3 mcg | 5% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 0.41 mg | 0.41 mg | 3% |
| Thiamin (B1) | 1.05 mg | 1.05 mg | 88% |
| Riboflavin (B2) | 0.05 mg | 0.05 mg | 4% |
| Niacin (B3) | 0.8 mg | 0.8 mg | 5% |
| Pantothenic acid (B5) | 0.75 mg | 0.75 mg | 15% |
| Vitamin B6 | 0.34 mg | 0.34 mg | 20% |
| Folate | 32 mcg | 32 mcg | 8% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
Similar foods
Sources
- McCance and Widdowson's Composition of Foods Integrated Dataset 2021, food 11-788 (UK)
- Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset 2021. Contains public sector information licensed under the Open Government Licence v3.0
- Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.