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?
28.8kcal
in a 40 g bowl
72 kcal per 100 g.
Source: UK CoFID 2021, record 11-1106. Checked 5 October 2026.
0.76 gFat
1.2 gProtein
0.4 gFibre
9.2 %Daily manganese
What’s in a 40 g bowl
More than half of a bowl is water. The rest is 4.5 g carbohydrate and 1.2 g protein.
- 0.76 gFat
- 1.2 gProtein
- 4.5 gCarbohydrate
- 0.4 gFibre
- 33.3 gWater
Below average for breakfast cereals
Porridge is 72 kcal per 100 g. The 24 breakfast cereals in this database average 304.
Porridge72
Breakfast cereals average304
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per bowl1 g
Salt, per bowl0.02 g
Vitamins and minerals in porridge
Nothing reaches the “high in” level, but two of the 22 count as a source, led by manganese.
Only a trace
- Vitamin D
Show all 22 with amounts
Manganese0.18 mg, 9.2 %
Vitamin B120.00016 mg, 6.4 %
Phosphorus38.8 mg, 5.5 %
Iodine0.0064 mg, 4.3 %
Calcium27.6 mg, 3.5 %
Thiamin (vitamin B1)0.04 mg, 3.3 %
Riboflavin (vitamin B2)0.04 mg, 3.1 %
Chloride22.4 mg, 2.8 %
Potassium50.8 mg, 2.5 %
Pantothenic acid (vitamin B5)0.15 mg, 2.5 %
Biotin0.0012 mg, 2.4 %
Magnesium8 mg, 2.1 %
Zinc0.2 mg, 2 %
Copper0.02 mg, 2 %
Vitamin B60.02 mg, 1.4 %
Iron0.18 mg, 1.3 %
Folate0.0024 mg, 1.2 %
Niacin (vitamin B3)0.16 mg, 1 %
Selenium0.0004 mg, 0.7 %
Vitamin A0.004 mg, 0.5 %
Vitamin C0.4 mg, 0.5 %
Vitamin E0.04 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.
30-day money-back on your first pouch. 75 kcal and 9.9 g of sugars a scoop.
Try your first pouch
30-day money-back guarantee on your first qualifying pouch, less £10 shipping and handling.
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 (fruit and fibre type, fortified) has the most manganese in this comparison, followed by breakfast cereal (malted flake, fortified).
1.7mg
1.4mg
1.1mg
0.9mg
0.6mg
0.5mg
Porridge, made with milk and waterthis page
All values per 100 g, from the same dataset. Differences are against porridge.
Since that first introduction in 1998, Immufix has remained a constant in my life.
Paula Radcliffe, ambassador and co-owner. Read her story
Taken every morning since 1998.
Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.
2:15:25World record, 2003
28Years, same routine
6London and New York wins
Review 1 of 3
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 29 kcal. Per 100 g the figure is 72 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 %), vitamin B12 (0.0004 mg, 16 %) and phosphorus (97 mg, 14 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-1106, Porridge, made with milk and 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, wheat and multigrain, chocolate flavoured, fortified375 kcal
- Breakfast cereal, bran flakes, fortified333 kcal
- Breakfast cereal, cornflakes, fortified376 kcal
- Breakfast cereal, crunchy/crispy muesli type cereal, with nuts, unfortified450 kcal
- Breakfast cereal, malted flake, fortified373 kcal
- Breakfast cereal, puffed wheat, unfortified341 kcal
- All 24 breakfast cereals