9.2 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in porridge?
18.8kcal
in a 40 g bowl
47 kcal per 100 g.
Source: UK CoFID 2021, record 11-1107. Checked 5 October 2026.
0.4 gFat
0.56 gProtein
0.4 gFibre
9.2 %Daily manganese
What’s in a 40 g bowl
More than half of a bowl is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 0.4 gFat
- 0.56 gProtein
- 3.5 gCarbohydrate
- 0.4 gFibre
- 35.5 gWater
Below average for breakfast cereals
Porridge is 47 kcal per 100 g. The 24 breakfast cereals in this database average 304.
Porridge47
Breakfast cereals average304
Low in fat
1 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per bowl0.4 g
Saturates, per bowl0.06 g
Vitamins and minerals in porridge
One of the 21 reach the “source of” level, manganese first; none reaches “high in”.
Only a trace
- Selenium
- Iodine
- Sodium
None recorded
- Vitamin A
- Vitamin D
- Vitamin C
- Riboflavin
- Vitamin B12
Show all 21 with amounts
Manganese0.18 mg, 9.2 %
Thiamin (vitamin B1)0.03 mg, 2.9 %
Phosphorus19.2 mg, 2.7 %
Copper0.02 mg, 2 %
Magnesium5.6 mg, 1.5 %
Iron0.18 mg, 1.3 %
Zinc0.12 mg, 1.2 %
Biotin0.00056 mg, 1.1 %
Niacin (vitamin B3)0.16 mg, 1 %
Potassium18.4 mg, 0.9 %
Vitamin B60.01 mg, 0.9 %
Chloride4.4 mg, 0.6 %
Folate0.0008 mg, <1 %
Pantothenic acid (vitamin B5)0.02 mg, <1 %
Calcium2.4 mg, <1 %
Vitamin E0.03 mg, <1 %
Vitamin Anone recorded
Vitamin Dnone recorded
Vitamin Cnone recorded
Riboflavin (vitamin B2)none recorded
Vitamin B12none recorded
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, vitamin C or selenium.
Vitamin D
0mgin porridge
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin porridge
Find it inCherries, West Indian2150 % per 100 g
Selenium
Tracein porridge
Find it inKidney, pig, fried491 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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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 (fruit and fibre type, fortified) has the most manganese in this comparison, followed by breakfast cereal (puffed wheat, honey coated, fortified).
1.7mg
1.1mg
0.9mg
0.6mg
0.5mg
0.2mg
Porridge, made with waterthis page
All values per 100 g, from the same dataset. Differences are against porridge.
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Questions about porridge
What the numbers say to the questions people actually search.
How many calories are in a portion of porridge?
A typical portion (40 g, a bowl before milk) gives 19 kcal. Per 100 g the figure is 47 kcal.
Is porridge a source of manganese?
It is a source of manganese: 0.46 mg per 100 g, 23 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
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: manganese (0.46 mg, 23 %), thiamin (0.08 mg, 7.3 %) and phosphorus (48 mg, 6.9 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-1107, Porridge, made with water, 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 manganese.
More breakfast cereals
- Breakfast cereal, fruit and fibre type, fortified348 kcal
- Breakfast cereal, malted wheat, fortified339 kcal
- Breakfast cereal, rice, chocolate flavoured, fortified375 kcal
- Muesli, Swiss style, no added sugar or salt, unfortified357 kcal
- Breakfast cereal, bran type cereal, fortified267 kcal
- Breakfast cereal, cornflakes, frosted, fortified350 kcal
- All 24 breakfast cereals