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Hearty Breakfast Porridge - Recipe and Nutrition Facts
72

Hearty Breakfast Porridge Recipe

Hearty Breakfast Porridge has a very high-calorie, very high-carb, average-fat and high-protein content. It is a good source of Calcium, Iron and Vitamin C.

The food contains 94.7g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and high in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 22.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 5.06 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.

Ideally consumed as a Breakfast.

Based on the composite nutritive standing Hearty Breakfast Porridge has been given a composite ranking of 72, and in moderation.

Calorie Breakdown

 Calories from Protein17%
 Calories from Fat12%
 Calories from Carbs71%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin C
  • No Cholesterol
  • Very high in Dietary Fiber
  • Very high in Calcium
  • High in Iron

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A5 IU0.1%
Vitamin C26.2 mg43.6%
Vitamin D0 IU
Vitamin E0 mg
Thiamin0 mg0.1%
Riboflavin0.26 mg15.2%
Niacin0.04 mg0.2%
Vitamin B60.01 mg0.4%
Folate0.8 mcg0.2%
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium353 mg35.3%
Iron5.1 mg28.1%
Magnesium1.2 mg0.3%
Phosphorus1 mg0.1%
Potassium223.5 mg6.4%
Sodium146.1 mg6.1%
Zinc0.05 mg0.3%
Copper0.01 mg0.3%
Manganese0.38 mg19.2%
Selenium0 mcg

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate94.7 g31.6%
Dietary Fiber10.2 g40.8%
Sugars35 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein22.4 g44.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.4 g11.4%
Saturated Fat2.2 g11%
Monounsaturated Fat0 g
Polyunsaturated Fat0 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 539 Calories from Fat 0

% Daily Value *

Total Fat 7.4 g 11.4%

Saturated Fat 2.2 g 11%

Trans Fat

Cholesterol 0 mg

Sodium 146.1 mg 6.1%

Total Carbohydrates 94.7 g 31.6%

Dietary Fiber 10.2 g40.8%

Sugars 35 g

Protein 22.4 g 44.8%

Vitamin A 0.1% Vitamin C 43.6%

Calcium 35.3% Iron 28.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1781364 Embed Table:

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