Grains & Cereals Breakfast cereal Phytochemical data available 🇬🇧 CoFID 2021 · 11-1107
✦ Beta-glucan fibre: full benefit ✦ Lowest calorie oat preparation ✦ Vegan and dairy-free ✦ Filling beta-glucan gel

Porridge made with water is the lowest-calorie preparation of oats, providing the full beta-glucan fibre and manganese benefits without dairy. It is naturally vegan and lower in saturated fat, though it lacks the calcium and iodine of milk-based versions. Its filling properties are driven by the hydrated oat beta-glucan gel.

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Preparation note

Season with a pinch of salt during cooking for depth of flavour; top with a tablespoon of nut butter or ground flaxseed to add protein and healthy fat without dairy.

Sources: CoFID 2021

Macronutrients per 100g

201
kJ
Energy
1.40
g
Protein
8.80
g
Carbs
0.90
g
Fibre
1.00
g
Fat
0.16
g
Saturates

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Phosphorus 48.0 mg 7%
Potassium 46.0 mg 2%
Magnesium 14.0 mg 4%
Chloride 11.0 mg 1%
Calcium 6.00 mg 1%
Folate 2.00 µg 1%
Manganese 0.460 mg 23%
Iron 0.450 mg 3%
Zinc 0.300 mg 3%
Niacin (B3) 0.100 mg 1%
Thiamin (B1) 0.080 mg 7%
Vitamin E (alpha-TE) 0.070 mg 1%
Pantothenic Acid (B5) 0.060 mg 1%
Copper 0.050 mg 5%
Vitamin B6 0.030 mg 2%
Vitamin D 0.000 µg 0%
Vitamin A (RAE) 0.000 µg 0%
Riboflavin (B2) 0.000 mg 0%
Vitamin C 0.000 mg 0%
Vitamin B12 0.000 µg 0%
Polyunsaturated fat (PUFA) 0.400 g —
Monounsaturated fat 0.390 g —
Trans fat 0.000 g —
Cholesterol 0.000 mg —
Beta-carotene 0.000 µg —
Biotin (Vitamin B7) 1.40 µg 3%
Retinol (vitamin A) 0.000 µg 0%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Phytochemicals

Isoflavonoids
Isoflavonoids (total)
16.8 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 42178
Isoflavonoids
Genistein
11.3 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 42178
Isoflavonoids
Daidzein
5.50 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 42178
Why are some phytochemicals missing? Nutriofia tracks over 50 bioactive plant compounds — including allicin, betanin, glucosinolates, lignans, and polyphenols — but comprehensive measurement data simply doesn't exist yet for most foods. Unlike vitamins and minerals, phytochemical analysis is still an active area of food science research. When a compound doesn't appear here, it means no published measurement exists for this food, not that the food lacks it. We update our database as new data becomes available.
Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.