Protein in Porridge: How Much per 100g and per Portion
A 100g amount of cooked porridge, made with semi-skimmed milk, provides 4.6g of protein. This means a larger 250g portion contains 11.5g of protein and 210 kcal. The protein accounts for 22% of the total energy in this food, according to UK food composition data.
CoFID 11-789 · Porridge oats, unfortified, cooked, made up with semi-skimmed milk
What the numbers say
- Protein per calorie. This porridge provides 5.5g of protein for every 100 kcal. Protein makes up 22% of the total energy content.
- Low in fat and sugar. Based on the UK’s front-of-pack labelling system, this food is rated ‘low’ for fat, saturated fat, sugars, and salt per 100g.
- Fibre content. Cooked porridge contains 1.0g of fibre per 100g. A 250g portion provides 2.5g of fibre.
Porridge macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 84 kcal 357 kJ |
4% | – |
| Protein | 4.6g | 9% | – |
| Fat | 2.3g | 3% | low |
| of which saturates | 1g | 5% | low |
| Carbohydrate | 12.1g | 5% | – |
| of which sugars | 4.1g | 5% | low |
| Fibre | 1g | – | – |
| Salt | 0.1g | 2% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in porridge by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 150g | 6.9g | 126 | 18.1g | 3.4g |
| 200g | 9.2g | 168 | 24.2g | 4.6g |
| 250g | 11.5g | 210 | 30.2g | 5.8g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of porridge for 20g or 30g of protein
- To reach a 20g protein target from porridge alone, you would need to consume a 435g portion, which contains 365 kcal.
- Achieving a higher 30g protein target requires a 652g portion, providing 548 kcal and 0.65g of salt.
- These figures are for cooked porridge made with semi-skimmed milk; weigh your food in the form specified by the data for accurate tracking.
How it compares with other grain foods
Within the grain foods category on this site, cooked porridge has the highest protein-per-calorie ranking. However, when measured per 100g, its 4.6g of protein ranks it 13th out of 17 grain foods, and 116th out of all 137 foods listed. This is because cooking adds water weight, which lowers the nutrient density per 100g. For comparison, other cooked grain foods like couscous (7.2g), wholewheat spaghetti (5.2g), and egg noodles (5.0g) contain more protein per 100g. Standard cooked pasta has a similar amount, with 4.4g of protein per 100g.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Porridge | 4.6g | 84 | 5.5g |
| Wholewheat Spaghetti | 5.2g | 134 | 3.9g |
| Egg Noodles | 5g | 143 | 3.5g |
| Couscous | 7.2g | 178 | 4g |
| Pasta | 4.4g | 141 | 3.1g |
Quick answers
Is porridge a high-protein breakfast?
A 100g amount of cooked porridge made with semi-skimmed milk has 4.6g of protein. A larger 250g portion contains 11.5g, which contributes to a daily protein goal but is less protein-dense per 100g than some other cooked grains like couscous.
How many calories are in porridge with protein?
Porridge made with semi-skimmed milk has 84 kcal and 4.6g of protein per 100g. To get 20g of protein from this food alone would require consuming 365 kcal.
When to speak to a GP or dietitian
- This food contains milk, one of the 14 allergens that UK food law requires to be declared. If you have a milk allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- Oats are often processed alongside wheat, so people with coeliac disease are usually advised to choose oats labelled gluten-free and check with their GP or dietitian.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.