Porridge Calories

Very few snacks are healthy as porridges. Being very easy to make and very nutritious, it is considered to be an excellent dietary meal for health-conscious people. This is mainly because these meals are rich in whole-grain dietary fiber and proteins. But have you ever wondered how many calories do these nutritious meals contain? Let’s dig deeper into what porridges actually are and how many calories these contain.

What are porridges?

A porridge is essentially any hot cereal that’s made from a wide range of grains. The actual recipe of this wonderful meal varies from region to region depending on the culture and taste of the people. You’ll commonly find porridges made from a variety of grains, maize, millets, oats, vegetables, and even legumes.

You have to mix these ingredients with warm water or milk. Some prefer to boil the ingredients before mixing with water or milk. Some people add sugar to it for a better taste, but it is not a good idea.

Different types of porridges

Different types of porridgesTill date, there are hundreds of different variations of porridges. Due to the nutritional content, people from every corner of the world have always tried to make them with the ingredients that they found in their kitchens. This enabled the recipes of porridges to thrive, which gave way to newer recipes for this wonderful meal. Out of all the variations, the common porridge variants are:

  • Oatmeals
  • Congee
  • Močnik
  • Gruel
  • Sadza
  • Rubaboo
  • Polenta

…and more.

Calorie Content

Calorie ContentWhen comparing all the different types of porridges, we have seen a similar pattern in all of them. Can you guess it? It’s about the calorie content in the porridges. Closely monitoring the different porridge diets and porridge nutrition, scientists have come up to a conclusion; almost all the porridge contains a similar amount of calorie with very slight deviations (depending on the ingredients).

Oatmeals are the most common porridge variant, and we can analyze the calorie content in it to get a better idea of porridges as a whole. Being made from oats, the oatmeals are an excellent source of dietary fiber (about 2.3–8.5 %). Other than dietary fibers, oatmeals contain about 60% starch and 11-15% protein.

A medium bowl of oatmeals contains just around 68 calories. The calories in porridge oats may be different depending on the region of the oats, but it stays around the 60 calories margin. For porridges made from other cereals, the calorie count deviates up or down (± 15 calories) depending upon the starch content. These calories make around ~2.8 percent of a person’s regular calorie needs (based on 2,000 calorie requirement).

Adding two tablespoons of sugar into the bowl of porridge will increase the calorie count to 146 calories. This means that you’re consuming 96 extra calories for the sugar! This is why adding sugar to the porridge is a practice that no one recommends.

Health benefits of porridge

As mentioned earlier, porridges contain an abundance of essential dietary fiber and nutrition which are beneficial to the human body. Apart from reducing your hunger, these do not contribute to the weight gain and have many significant advantages. Let’s now look into the health benefits of this wonderful meal and who mainly benefits from these.

For weight losses

Porridges can eliminate hunger without adding up to the calories. It means that you can eat to your heart’s content without having to worry much about the calorie intake. It is particularly beneficial for people who have a huge appetite for food but still wants to lose their weight.

In addition to that, porridges contain ample amounts of dietary fiber, proteins, and minerals which are beneficial to the human body. This means that you’ll be able to fill up your daily requirements as well.

For diabetic patients

Porridges are an exceptional meal for all diabetic patients. The oat calories are mainly sourced from starch, which is healthier. In addition to that, the low-calorie content in porridges makes these meals an exceptional addition to the diet charts. They are very healthy, contains essential nutrients and can extinguish hunger without adding to the calories.

A recent study by the US National Library of Medicine stated that patients with type-2 diabetes who were given regular meals of healthy porridges (oatmeal)  had a significant decrease in their blood glucose level. It proves the fact that diabetic patients can consume porridges without having to worry much about their blood sugar level.


Whether you’re trying to lose weight or trying to find a healthier alternative to your meals, porridges can be the right choice for you. Made from nutritious cereals, the porridges are excellent sources of whole-grain dietary fiber, proteins, and minerals.

Although porridges contain a lot of starch, the calorie content in these are very low (of about 68± 15 calories). The low calorie and high nutrition make the meals a healthier addition to the diet charts.

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My name is Sherry F. Solar and I am a Registered Dietitian, Certified Nutritionist, and Certified Personal Trainer with a private practice in Somerville, MA. I got my Bachelors of Science in Nutrition and Dietetics from Boston University and finished my Dietetic Internship at Oregon Health and Science University. After working as a personal trainer for almost five years and completing the dietetic internship, I took a detour on my career path to pursue a role as a blogger. There will be plenty of information shared on losing weight, building muscle, eating healthy, and living a happy, healthy life on my blog. I enjoy blogging and strive to share accurate information about nutrition and health knowledge. My blog is for those who are on the journey of healthy eating, and it is also for anyone wishing to attain total health all while aging with no worries. I believe that anyone can have a healthier body and a happier mind when armed with the right education, resources, and knowledge. I want my readers to know that they will learn a lot about becoming healthier and happier through this blog. I try to ensure all articles are informative and useful.


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