14 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in porridge?
44.8kcal
in a 40 g bowl
112 kcal per 100 g.
Source: UK CoFID 2021, record 11-1108. Checked 5 October 2026.
1.9 gFat
2 gProtein
0.36 gFibre
14 %Daily vitamin B12
What’s in a 40 g bowl
More than half of a bowl is water. The rest is 5.3 g carbohydrate and 2 g protein.
- 1.9 gFat
- 2 gProtein
- 5.3 gCarbohydrate
- 0.36 gFibre
- 30.4 gWater
Below average for breakfast cereals
Porridge is 112 kcal per 100 g. The 24 breakfast cereals in this database average 304.
Porridge112
Breakfast cereals average304
Low in sugar and salt
Low sugars and low salt by UK labelling rules, per 100 g.
Sugars, per bowl1.9 g
Salt, per bowl0.04 g
Vitamins and minerals in porridge
One of the 22 recorded reach the “high in” level. Vitamin B12 leads.
Only a trace
- Vitamin D
Show all 22 with amounts
Vitamin B120.00036 mg, 14 %
Manganese0.18 mg, 8.8 %
Iodine0.0128 mg, 8.5 %
Phosphorus58.8 mg, 8.4 %
Calcium52.4 mg, 6.6 %
Riboflavin (vitamin B2)0.09 mg, 6.3 %
Chloride41.2 mg, 5.2 %
Potassium83.6 mg, 4.2 %
Pantothenic acid (vitamin B5)0.24 mg, 4 %
Thiamin (vitamin B1)0.04 mg, 3.6 %
Biotin0.0016 mg, 3.2 %
Zinc0.32 mg, 3.2 %
Magnesium10 mg, 2.7 %
Vitamin B60.03 mg, 2.3 %
Vitamin A0.016 mg, 2 %
Niacin (vitamin B3)0.32 mg, 2 %
Folate0.0032 mg, 1.6 %
Copper0.02 mg, 1.6 %
Iron0.18 mg, 1.3 %
Selenium0.0004 mg, 0.7 %
Vitamin C0.4 mg, 0.5 %
Vitamin E0.05 mg, <1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What porridge doesn’t give you. And where to find it.
No recorded vitamin D, and only 1.3 % of the vitamin C reference intake and 1.8 % of the selenium reference intake per 100 g.
Vitamin D
Tracein porridge
Find it inBloater, grilled500 % per 100 g
Vitamin C
1.3%in porridge, per 100 g
Find it inCherries, West Indian2150 % per 100 g
Selenium
1.8%in porridge, per 100 g
Find it inKidney, pig, fried491 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Porridge against other breakfast cereals
Per 100 g, breakfast cereal (instant hot oat, plain, raw, fortified) has the most vitamin B12 in this comparison, followed by breakfast cereal (multigrain hoops, fortified).
0.0021mg
0.0019mg
0.0018mg
0.0017mg
0.0017mg
0.0009mg
Porridge, made with whole milkthis page
All values per 100 g, from the same dataset. Differences are against porridge.
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Questions about porridge
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of porridge?
A typical portion (40 g, a bowl before milk) gives 45 kcal. Per 100 g the figure is 112 kcal.
Is porridge high in vitamin B12?
Yes. Porridge, made with whole milk has 0.0009 mg vitamin B12 per 100 g, 36 % of the NRV, above the 30 % threshold for a “high in” claim.
Are these figures exact for porridge?
No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.
Which vitamins and minerals does porridge have most of?
By share of the daily reference intake: vitamin B12 (0.0009 mg, 36 %), manganese (0.44 mg, 22 %) and iodine (0.032 mg, 21 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-1108, Porridge, made with whole milk, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2014. Values are per 100 g of the edible part; a bowl is 40 g, a bowl before milk, the usual UK portion for breakfast cereals. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 24 breakfast cereals kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Oat). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More breakfast cereals
From the same group, with calories per 100 g, and the foods with the most vitamin B12.
More breakfast cereals
- Breakfast cereal, puffed wheat, honey coated, fortified355 kcal
- Breakfast cereal, rice, toasted/crisp, fortified374 kcal
- Muesli, Swiss style, unfortified366 kcal
- Breakfast cereal, cornflakes, crunchy / honey nut coated, fortified384 kcal
- Breakfast cereal, crunchy clusters type, without nuts, unfortified399 kcal
- Breakfast cereal, instant hot oat, plain, raw, fortified352 kcal
- All 24 breakfast cereals