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

Picture of Fresh grain porridge (w/ yoghurt and fruit)

Fresh grain porridge (w/ yoghurt and fruit) consists of 1% fat, 2% protein, 12% carbs, 3% fiber and 79% water. Fresh grain porridge (w/ yoghurt and fruit) has 77 calories per 100g, that is 30% lower than other foods in Breakfast cereals. In total 12% of the calories in Fresh grain porridge (w/ yoghurt and fruit) are from fat, 10% from protein and 62% from carbohydrates.

  • High Glycemic Index Glycemic Index: 70
  • High in carbs 18.0g carbohydrates per portion of 150g
  • Medium Glycemic Load Glycemic Load: 12.6
On this page you will find information on:

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. Fresh grain porridge (w/ yoghurt and fruit) contains moderate amounts of Fructose, is high in Gluten and has a high amount of 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) 77.0 257.3
Fat (g) 1.0 5.7
Protein (g) 2.0 7.1
Carbohydrates (g) 12.0 41.3
Mono- & Di-Saccharides (g) 6.0 41.3
Polysaccharides (g) 6.0 41.3
Fibers (g) 3.4 5.1
Sodium (mg) 10.0 96.0
Water (g) 79.0 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
  • 3.0g of Protein
  • and 18.0g of Carbs
  • 15.0mg of sodium - 0.0% of the RDA for sodium.
  • 22.5mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.6mg of Zinc - 0.1% of the RDA for Zinc.
  • 1.2mg of Iron - 0.1% of the RDA for Iron.
  • 180.0mg of Potassium - 0.1% of the RDA for Potassium.
  • 15.0mg of Vitamin C - 0.2% of the RDA for Vitamin C.
  • 0.2mg of Vitamin B12 - 0.0% 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) 10.0 3.4
Vitamin E (mg) 1.0 1.6
Vitamin B1 / Thiamine (mg) 0.1 0.2
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 15.0 25.1
Vitamin B12 (μg) 0.1 0.1
Retinol (μg) 5.0 9.1
beta-Carotene (μg) 20.0
[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]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

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

Minerals
per 100g 		Fresh grain porridge (w/ yoghurt and fruit)
avg[1]
Magnesium (mg) 15.0 64.7
Zinc (mg) 0.4 1.6
Sodium (mg) 10.0 96.0
Calcium (mg) 40.0 55.2
Iron (mg) 0.8 2.2
Potassium (mg) 120.0 291.5
Phosphorus (mg) 65.0 186.9
[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 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

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

12.0% of Fresh grain porridge (w/ yoghurt and fruit) are carbs, per serving of 150g that makes 18.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Fresh grain porridge (w/ yoghurt and fruit)
avg[1]
Monosaccharides (g) 6.0 9.1
Polysaccharides (g) 6.0 31.2
Total carbs (g) 12.0 41.3
[1] average of Breakfast cereals

How high are 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
  • has a high amount of Lactose
  • moderate amounts of Fructose

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

Of the 1.0g total fat per 100g in Fresh grain porridge (w/ yoghurt and fruit), 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 2.0mg.