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Fresh grain porridge (w/ yoghurt and fruit) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Fresh grain porridge (w/ yoghurt and fruit) consist of 1% fat, 2% protein, 12% carbs, 3.4% fiber and 79% water. With 77 of calories per 100g it's 30% lower than other foods in Breakfast cereals. In total 11.69% of the calories in Fresh grain porridge (w/ yoghurt and fruit) come from fat, 10.39% from protein and 62.34% from carbohydrates.

  • high GI Glycemic Index: 70
  • high carb 18g carbohydrates per portion
  • moderate GL Glycemic Load: 12.6
  • moderate Fructose
  • high Gluten
  • high Lactose

Can you eat Fresh grain porridge (w/ yoghurt and fruit) for a low carb diet?

With 18g of carbs and a Glycemic Load of 12.6 in a portion of 150g, Fresh grain porridge (w/ yoghurt and fruit) should be avoided for a ketogenic or low-carb diet. It contains moderate amounts of Fructose, is high in Gluten and is high in Lactose.

Fresh grain porridge (w/ yoghurt and fruit) nutrition facts & data

Nutrition facts
per 100g
Fresh grain porridge (w/ yoghurt and fruit)
avg Breakfast cereals[1]
Calories (kcal) 77 257.3
Fat (g) 1 5.7
Protein (g) 2 7.1
Carbohydrates (g) 12 41.3
Mono- & Di-Saccharides (g) 6 41.3
Polysaccharides (g) 6 41.3
Fibers (g) 3.4 5.1
Sodium (mg) 10 96
Water (g) 79 38.5
[1] average of Breakfast cereals

Breakdown in percent (%) of total calories

An average portion size (150g) of Fresh grain porridge (w/ yoghurt and fruit) contains

  • 115.5 Calories
  • 1.5g of Fat
  • 3g of Protein
  • and 18g of Carbs
  • 15mg of sodium - 1% of the RDA for sodium.
  • 22.5mg of Magnesium, that covers 7.03% of the recommended daily allowance (RDA) for Magnesium.
  • 0.6mg of Zinc - 6% of the RDA for Zinc.
  • 1.2mg of Iron - 10% of the RDA for Iron.
  • 180mg of Potassium - 4.5% of the RDA for Potassium.
  • 15mg of Vitamin C - 14.29% of the RDA for Vitamin C.
  • 0.15mg of Vitamin B12 - 5% of the RDA for Vitamin B12.

For every gram of carbs in Fresh grain porridge (w/ yoghurt and fruit) you get

  • 0.17 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Breakfast cereals have on average 0.17g of proteins per 1 gram of carbs.
  • 0.08 grams of fat (total average 0.66g, other foods in Breakfast cereals 0.14g)
  • 0.28 grams of fibers (total average 0.13g, other foods in Breakfast cereals 0.12g)

Nutrient distribution per gram

What vitamins are in Fresh grain porridge (w/ yoghurt and fruit)?

Vitamins
per 100g
Fresh grain porridge (w/ yoghurt and fruit)
avg[1]
Vitamin C (mg) 10 3.4
Vitamin E (mg) 1 1.6
Vitamin B1 / Thiamine (mg) 0.06 0.2
Vitamin B2 (mg) 0.07 0.1
Vitamin B6 (mg) 0.09 0.1
Vitamin B9 / Folate (μg) 15 25.1
Vitamin B12 (μg) 0.1 0.1
Retinol (μg) 5 9.1
beta-Carotene (μg) 20 37.1
[1] average of Breakfast cereals

Is Fresh grain porridge (w/ yoghurt and fruit) rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (150g) for Fresh grain porridge (w/ yoghurt and fruit) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]RDA for a 20+ year old male

Minerals in Fresh grain porridge (w/ yoghurt and fruit)

Minerals
per 100g
Fresh grain porridge (w/ yoghurt and fruit)
avg[1]
Magnesium (mg) 15 64.7
Zinc (mg) 0.4 1.6
Sodium (mg) 10 96
Calcium (mg) 40 55.2
Iron (mg) 0.8 2.2
Potassium (mg) 120 291.5
Phosphorus (mg) 65 186.9
[1] average of Breakfast cereals

Is Fresh grain porridge (w/ yoghurt and fruit) high in minerals?

info

Again, for every mineral contained in Fresh grain porridge (w/ yoghurt and fruit) we looked at the portion size (150g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 20+ year old male

Carbohydrates in Fresh grain porridge (w/ yoghurt and fruit)

12% of Fresh grain porridge (w/ yoghurt and fruit) are carbs, per serving (150g) that is 18g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Fresh grain porridge (w/ yoghurt and fruit)
avg[1]
Monosaccharides (g) 6 9.1
Polysaccharides (g) 6 31.2
Total carbs (g) 12 41.3
[1] average of Breakfast cereals

How high is the Glycemic Index and the Glycemic Load for Fresh grain porridge (w/ yoghurt and fruit)?

The Glycemic Index of Fresh grain porridge (w/ yoghurt and fruit) is 70, which would be considered as high. The Glycemic Load in a normal serving is 12.6 and can be regarded as moderate.

Allergens in Fresh grain porridge (w/ yoghurt and fruit)

  • is high in Gluten
  • is high in Lactose
  • moderate amounts of Fructose

Fatty acids and cholesterol in Fresh grain porridge (w/ yoghurt and fruit)

Of the 1g total fat per 100g, 0.5g are saturated fatty acids (SFA), 0.2g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 2mg.