How Many Calories Are In Porridge Oats?

Oats are not just delicious for breakfast, but they are also incredibly nutritious and naturally gluten free. Oats are a whole grain and are often classed as one of the healthiest grains to eat because of the high levels of fibre, folate, magnesium, copper, calcium and antioxidants.

Oats are a very healthy food that can be eaten in many different ways. They are high in protein, soluble fiber, and whole grains.

Oats contain beta-glucan, a type of fibre which is an anti-inflammatory agent that may protect the heart and other organs. Eating oats also helps to regulate cholesterol levels and blood sugar and have long been known for their inherent health benefits.

Are oats and porridge oats the same thing?

Oats also known a Avena Sativa, can be bought in a variety of different types; oat groats (the least processed that most cooking) rolled, steel cut, old fashioned, oatmeal, oat bran, oat flour. 'porridge oats' or 'quick oats' are the most highly processed with the least cooking time required.

Porridge is a meal made from processed oats which are cooked either in a saucepan, microwave or a convection oven with water or milk. The cooking of the processed oats softens them and releases fibre to create a lovely creamy texture to your meal. Oatmeal is often referred to as porridge.

Porridge is often served with a form of sugar, syrup or fruit although in Scotland porridge oats are traditionally served with salt.

Rolled oats vs steel cut oats

Steel cut oats are considered to be a healthier alternative to rolled oats. Steel cut oats are not pre-cooked and come in a variety of textures, from very coarsely cut to finely cut. The lower temperatures in the cooking process make the steel cut oats more nutrient-rich. They also have a nuttier taste.

Steel cut oats take longer to cook than rolled oats, but the quality and texture of the finished product makes them well worth the wait.

Instant oats cook faster but often come with additional flavours, sweeteners and sugars. So these are probably the least healthy, contain the most calories, but the most convenient option for many.

Nutriton At A Glance

Per 50 gram Scoop

  • Energy  197 kcal / 828 kj 

  • Fat  6.75 g

  • Saturates  1.7 g

  • Carbohydrates. 18.5 g

  • Sugar  1.3 g

  • Fibre  5.75 g

  • Protein  15.5 g

Is eating porridge good for you?

Yes a bowl of porridge without added sugars, syrup or excess salt, is very good for you. The whole grain oats include more protein than other grains, are low in saturated fat and pack plenty of soluble fibre in, along with vitamins and minerals which contribute towards a more balanced healthy diet.

Whole oats include very healthful compounds like polyphenols and a unique group of antioxidants named avenanthramides, avenanthramides are hard to find anything else bar oats and have anti-inflammatory properties. So adding oats to your diet is a definite positive inclusion and recommended by many doctors to help reduce potential risks of developing heart disease.

As mentioned earlier oats are a naturally gluten free whole grain, but sometimes there are grown and processed in locations where gluten containing grains may also reside. If you are following a gluten free diet be sure to check the label.

Photo of a bowl of porridge oats with blue berries and almonds

Are they considered a health food?

Most definitely, along with all the nutrients oats contain their fibre beta-glucan is very healthful to us. This type of soluble fibre helps create healthy bacteria in our gut, reduces cholesterol levels if you have more than 3g of beta-glucans per day, improved insulin response and reduces blood sugar levels.

Oats also keep you feeling full, they provide a high level of satiety that can help you resist snacking on less healthy treats.

The least refined variety of oats are called oat groats, these have the most fibre but require a longer cooking time. Some nutritionists say this type of oat offers the most health benefits.

Photo of a bowl of porridge oats with blue berries and almonds

Are oats good for weight loss?

All types of oats are low in calories for the health benefits and nutrients they provide. The high levels of protein and fibre keep you full for longer than other grains, cereals and food products. They digest relatively slowly so your blood sugar levels remain quite stable, further reducing one of the triggers for eating.

As oats are low in fat; saturated fat and polyunsaturated fat you get a lot of actual physical food for your calories; great for meeting your daily values.

You can use a bowl of oats: rolled oats, old fashioned oats or even instant oats as part of a calorie controlled diet. If you are consistently in a calorie deficit, you will lose weight; it's all down to calories in against calories out. Alternatively you could use Growli to help lose weight.

To maximise any weight loss or fat loss effects from consuming oats, try using sugar free sweeteners and making the porridge very low fat with skimmed milk or water. Low fat meals help with overall heart health and help meet your daily calorie needs.

 Over 90% of the fat we store in adipose tissue comes from dietary fat. Reduce fat in your meals to help burn more body fat from activity and exercise (if you are in a calorie deficit) Please remember a calorie deficit should be maintained for all days, not just Monday through to Friday.

How many calories in 100g of oats?

All types of oats whether they be rolled oats, steel cut or instant have roughly the same amount of kcal (calories) as the next.

On average there are 374 calories in 100 grams of oats. If you make porridge with semi skimmed milk expect those 100 grams of oats to increase to 750 calories.

A 40 gram serving of porridge with semi skimmed milk will be around 295 calories.

frequently asked questions graphic


Q. How many calories in porridge?

A. 295 kcal in a 40g serving with semi skimmed milk.

Q. Are oats healthy?

A. Yes, they are a high fibre, low fat, cereal grain.

Q. Are oats gluten free?

A. Yes, they are naturally gluten free.

Q. Are oats high fibre?

A. Rolled oats contain 4.5g fibre per 100g.

Q. Is porridge healthier than breakfast cereal?

A. Porridge without excess sugar and salt, is healthier.

Q. Can you lose weight eating porridge oats?

A. Yes as long as you maintain a calorie deficit.

frequently asked questions graphic

What is a healthy portion of oats?

The average serving size of oats is 40 grams of dry oats then mixed with milk or water.

But as long as you do not eat enough porridge to exceed your daily calorie requirements on a consistent basis or add excess sodium or sugar, a bowl at 80 or 100 grams is equally as healthy.

Certainly more healthy than sugary cereal, ready meals or ultra refined foods; which are terrible for maintaining your weight long term and may increase your risk of heart disease.

Instead of grabbing for family bags of crisps or tortilla chips, knock up a tasty bowl of porridge with some fresh fruit sliced on top. You could always drop in one or two teaspoons of powdered peanut butter for a little extra fibre and protein.

What kind of fibre is in oats?

Oats contain a soluble fibre know as beta-glucans. Depending on the cut of oats you purchase, there can be between 8 - 10 grams of fibre per 100 grams of dry oats.

Having more than 3 grams of beta glucan fibre each day has been shown to reduce of levels LDL and total cholesterol; which may/may not have adverse effects on your future health.

Are organic oats better?

Many of the nutrients found in plant foods are dependent on the quality of the soil the plants are grown in. This is one of the positives of buying organic food produce as organic farming has a strict criteria in relation to plant feed and pesticides.

Many organic farms put great emphasis on their soil quality by ensuring adequate feeding and mineral balancing through natural methods such as using compost and manure. They often adhere more strictly to crop rotation practices.

How much difference does this all make? It will provide the building blocks with which to grow better quality healthier plants, but overall the nutrient values are quite similar between organic and non organic produce.

Growli uses organic cereal whole grains and seeds to support smaller farms, to ensure we get the highest quality food ingredients, to reduce our exposure to heavy metals.

Does Growli include oats?

Growli does use a lot of oats in our complete nutrition meal Along with other cereal grains such as wheat and barley, we use oats to increase the overall nutrient density of the meal. Growli is very much a hybrid of oatmeal and a muesli, which many of our customers use for their weight loss goals.

With our unique blend of dairy protein and full range formulation of vitamins and minerals, soluble fiber and digestive enzymes; we'd say Growli is the ultimate porridge like meal you can buy.

Check out our nutrition facts for Growli complete meal here.

Which is better porridge or Growli?

Porridge offers great bang for your buck and as you'll have read so far in this article, porridge is packed with healthy nutrients.

It's not really a fair comparison though. Growli is made from a variety of high quality organic ingredients so Growli complete meal naturally offers more. You can easily transform Growli into a porridge type of meal, but you cannot turn porridge oats into Growli.

It's like a porridge but taken to the max. More protein, more fibre (including beta glucan), omega 3 & 6 polyunsaturated fat, all your essential vitamins and minerals.

Growli is really easy to turn into other foods too, for example a meal replacement shake, a weight gainer shake, pancakes, waffles even a mug cake.

What about overnight oats?

Overnight oats are a delicious treat for many; we ourselves often have a version made with Growli Most overnight oats recipes are centred around stirring in plain natural yoghurt, then leaving overnight in a refrigerator so oats soften and are soaked into the other ingredients such as berries and chia seeds.

The result is soft textured oats that are easier to digest, packed full of flavour from the slightly bitter yoghurt and sweetness of the berries.

Nutrition facts

Rolled Oats 40g

  • Kcal: 187

  • KJ: 782

  • Fat: 4g

  • Saturates: 0.75g

  • Carbohydrates: 30g

  • Sugars: 0.5g

  • Protein: 5.5g

  • Fibre: 4.5g

  • Salt: 0g

Growli 50g
(with water)

  • Kcal: 197

  • KJ: 824

  • Fat: 6.75g

  • Saturates: 1.7g

  • Carbohydrates: 18.5g

  • Sugars: 1.35g

  • Protein: 15.5g

  • Fibre: 5.75g

  • Salt: 0.3g

Porridge 40g
(semi skim milk)

  • Kcal: 296

  • KJ: 1242

  • Fat: 8g

  • Saturates: 3.37g

  • Carbohydrates: 41.2g

  • Sugars: 11.6g

  • Protein: 13.5g

  • Fibre: 4.5g

  • Salt: 0.25g

What is complete nutrition meal

What Is Complete Nutrition?

Find out more about our Growli complete nutrition meal.

Weight Gainer Link

Weight Gainer Shakes

Build your own weight gainer shakes with Growli and a blender.

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