Porridge, also known as oatmeal, is a common breakfast food made from oats and water or milk. It can be eaten hot or cold and customized with different toppings and mix-ins. Porridge provides an excellent source of fiber, antioxidants, protein, and important vitamins and minerals. However, the calories in porridge can vary considerably depending on the type of oats used, cooking method, and what you add to it. So how many calories should be in a standard bowl of porridge?
Calories in Different Types of Oats
Not all oats are created equal when it comes to calories. Here is a breakdown of the calorie differences in one ounce of dry oats for some of the most common varieties:
| Type of Oat | Calories per Ounce |
|---|---|
| Steel-cut oats | 110 calories |
| Rolled oats | 100 calories |
| Quick oats | 90 calories |
| Instant oats | 80 calories |
As you can see, steel-cut oats contain the most calories per ounce while instant oats have the least. This is because steel-cut oats are the least processed so they retain more of the whole oat groat. Instant oats are the most processed into thinner flakes so they have slightly less calories than their less processed counterparts.
So if you are counting calories, instant oats may be the best bet for porridge. However, steel-cut and rolled oats contain more fiber which also provides greater feelings of fullness and satisfaction.
Calorie Difference Between Cooked and Uncooked Oats
The calorie count referred to above is for dry oats before cooking. Once oats are cooked in liquid, they absorb some of that water which increases their volume and weight. For example, 1/2 cup of dry rolled oats weighs about 40 grams with 150 calories. But once cooked, that same 1/2 cup of dry oats turns into about 3/4 to 1 cup of cooked porridge weighing 130-150 grams. The calories remain the same but the portion size and volume is bigger after absorbing the liquid.
Also, oats tend to boost their calorie count slightly when cooked as the starch gelatinizes and becomes more digestible. For example, 100 grams of cooked rolled oats contains about 159 calories versus 100 grams of uncooked oats which has 389 calories. The calories per gram decrease, but the total calories in the larger cooked portion remains fairly similar to the smaller uncooked portion.
So the takeaway is that measuring calories based on dry oats gives you a good baseline but is not completely accurate for cooked porridge. The calories in a bowl of porridge will depend on the type of oats used plus the cooking method and amount of liquid added.
Calories in Common Porridge Add-Ins
The ingredients you add to your porridge can significantly increase the calorie content per bowl. Some common additions like fruits, nuts, seeds, honey, and maple syrup can pack on the calories while providing additional nutrients and flavor. Here are the approximate calories in typical porridge add-ins:
| Add-In | Calories |
|---|---|
| 2 tablespoons maple syrup | 168 calories |
| 2 tablespoons honey | 128 calories |
| 1 medium banana, sliced | 105 calories |
| 1⁄4 cup dried cranberries | 82 calories |
| 1⁄4 cup blueberries | 21 calories |
| 1 tablespoon slivered almonds | 28 calories |
| 1 tablespoon raisins | 34 calories |
| 1 tablespoon brown sugar | 49 calories |
| 2 tablespoons nonfat milk | 10 calories |
As you can see, liquid sweeteners like maple syrup and honey add significant calories and sugar to porridge. Dried fruit also packs a caloric punch due to their concentrated sugars. Nuts and seeds add calories from healthy fats but a small amount goes a long way. Fresh fruits like bananas and blueberries provide key nutrients and fiber. Going easy on sweeteners and sticking to a tablespoon or two of mix-ins is best for limiting calories at breakfast.
Calories in Different Portion Sizes
Nutritionists generally recommend eating about 1 cup of cooked porridge as a healthy portion size. This contains approximately:
– 150-200 calories if made with water
– 200-250 calories if made with nonfat milk
– 250-300 calories if made with a sweetened milk like almond or soy milk
Here are the approximate calories per serving for different portion sizes of porridge made with water and no add-ins:
| Bowl Size | Calories |
|---|---|
| 1/2 cup | 100 calories |
| 3/4 cup | 150 calories |
| 1 cup | 200 calories |
| 1 1/2 cups | 300 calories |
| 2 cups | 400 calories |
As you increase portion sizes, calories stack up quickly. A very large bowl of 2 cups provides nearly half the calories the average person needs in an entire day. Overdoing portion sizes of porridge is an easy way to overeat at breakfast without realizing it. Sticking to 3/4 to 1 cup is best for keeping calories in check.
High vs Low Calorie Porridge Bowls
Porridge can range from a high calorie breakfast choice to a relatively low calorie one depending on the ingredients used. Here is an example of a lower calorie vs higher calorie bowl:
Lower Calorie Porridge (about 250 calories)
– 3/4 cup cooked oats prepared with water
– 1 tablespoon slivered almonds
– 1/4 cup blueberries
– 1 teaspoon brown sugar
– 1 teaspoon honey
– Pinch of cinnamon
Higher Calorie Porridge (about 500 calories)
– 1 1/2 cups cooked oats made with milk
– 2 tablespoons peanut butter
– 2 tablespoons honey
– 1 medium banana, sliced
– 1/4 cup dried cranberries
– 2 tablespoons raisins
– 1 tablespoon chopped walnuts
As you can see, excess portion sizes, calorie-dense mix-ins, and cooking with milk instead of water can quickly turn an otherwise healthy bowl of porridge into a high calorie meal. Being mindful of servings and toppings is key to keeping porridge within your target calorie range for breakfast or a snack.
Tips for Lower Calorie Porridge
Here are some tips for making porridge lower in calories:
– Use instant oats or old fashioned oats instead of steel cut or Scottish oats
– Prepare with water instead of milk
– Limit portion to 3/4 to 1 cup cooked porridge
– Load up on fresh fruits like berries rather than dried fruit
– Use just a drizzle of honey or maple syrup instead of sugar
– Add in seeds like chia or a sprinkle of almonds rather than fatty nuts
– Flavor with extracts like vanilla, almond or maple rather than sugar
– Top with a sprinkle of cinnamon instead of brown sugar
– Boost creaminess with a spoonful of plain Greek yogurt rather than cream
Should You Count Calories in Porridge?
For most healthy individuals, there is no need to meticulously count every single calorie in your breakfast porridge. However, having a general awareness of approximate calories based on the ingredients used can help you stay within reasonable limits for mealtimes.
Sticking to standard serving sizes of oats, filling up on fresh fruits and fiber-rich additions, and limiting high calorie ingredients like sugar or excessive portions can help keep your porridge calories in a healthy range. Unless you are tracking calories for a specific diet or weight loss plan, keeping porridge calories in check is fairly easy to do by eyeballing servings instead of counting every calorie.
Nutrition Benefits Beyond Calories
Despite the calorie content, porridge still remains one of the healthiest breakfast choices. Some benefits beyond calories include:
- – High in soluble fiber to lower cholesterol
- – Rich in antioxidants like avenanthramides
- – Contains beta-glucan fiber to regulate blood sugar
- – Provides B vitamins like thiamin, niacin, and folate
- – Source of plant-based protein to feel full
- – Low glycemic index to prevent energy crashes
- – May reduce inflammation and boost immunity
- – Minimal processing and no added sugar when made from whole oats
So while calories matter, the whole nutritional profile of porridge goes far beyond a simple number. Enjoying oatmeal in appropriate portions can provide lasting energy, satisfaction, and key nutrients to optimize health.
Conclusion
How many calories should be in a bowl of porridge? As a guide, aim for 150-250 calories per single serving by:
– Choosing instant, old fashioned, or steel-cut oats
– Limiting portions to 3/4 – 1 cup cooked
– Preparing with water instead of milk
– Adding fresh fruits, seeds, spices or just a drizzle of sweetener
– Avoiding excessive amounts of dried fruit, nuts, sugars, and other calorie-dense additions
Being mindful of serving sizes and ingredients is key to keeping porridge as a lean, nutritious breakfast option. But don’t just focus on calories – also enjoy the many other health benefits that a bowl of hearty oatmeal provides!
