How Much Protein In Porridge

How Much Protein In Porridge

How much protein in porridge

Consuming protein for breakfast is generally the advice cooking up a storm in the fitness industry. And, no, we’re not talking sausages and bacon.

While fancy breakfasts like smoked salmon and avocado, Greek yoghurt and nuts, boiled eggs and high-protein breakfast bars or muffins, all come out on top when it comes to breakfasts that fuel fitness, surely a good, old-fashioned bowl of porridge is a great way to start the day?

Is it better to eat oatmeal or eggs for breakfast?

A bit of a dark horse when it comes to fitness breakfasts, porridge is actually one of the most nutritious breakfasts out there and doesn't lack in protein.

While training straight after porridge isn’t always sensible (due to feeling full and bloated), it can be a great post-training breakfast. Likewise, it can be a great source of protein when training later in the day, after having time to digest fully.

The Facts

Porridge is generally eaten as a breakfast cereal and usually served hot in a bowl. It has, in the past, been eaten as a staple food across the globe, packing a punch when it comes to protein and healthy living.

Porridge tends to be made from oat grain. The oats are either rolled, crushed or instant, and boiled in boiling water, milk or soya if you're going dairy free. Porridge is often combined with a sweet topping, namely honey, sugar, syrup or dried fruit.

Let’s take a look at the health benefits of porridge and just how much protein it can provide.

Nutritional statistics

How much protein is in a bowl of oats?

Porridge oats are a nutritionally dense food source. They are not only rich in protein, they are also a good source of carbohydrate, fat, fibre and other vitamins and minerals. While they’re full of goodness, they are low in calories, which makes them a great food for weight loss. In addition, you can purchase packs that are gluten-free.

In fact, in a 78g serving of oats, there is 51g of carbs, 13g of protein, 5g of fat and 8g of fibre.

Here is a further nutritional breakdown:

In a 78g serving of dry oats, the nutritional values are as follows:

Nutritional Value % of RDA
Manganese 191% of the RDI
Phosphorus 41% of the RDI
Magnesium 34% of the RDI
Copper 24% of the RDI
Iron 20% of the RDI
Zinc 20% of the RDI
Folate 11% of the RDI
Vitamin B1 (thiamin) 39% of the RDI
Vitamin B5 (pantothenic acid) 10% of the RDI

Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)

(Healthline statistics)

The Benefits

What are the health benefits of eating porridge?

A nutritious food source, there are many advantages to cooking up a bowl of porridge in the morning.

Some of the health benefits are as follows:

Porridge can help reduce blood pressure

High blood pressure increases the risk of stroke, affects the kidneys and can also have a negative impact on vision. Therefore, keeping blood pressure within normal range, 120/80, is vital.

Whole oats are rich in antioxidants and contain avenanthramides. Avenanthramides can increase the production of nitric oxide, helping to dilate blood vessels and improving blood flow.

Porridge could help reduce your eczema symptoms

Avenanthramides can also reduce inflammation and itchy skin conditions.

Porridge can help control blood sugar levels and cholesterol

Porridge is a good source of Beta-Gluten, which is a type of soluble fibre that can reduce blood sugar level and insulin response. Beta-Gluten can also help to reduce LDL and total cholesterol levels in the body. LDL cholesterol is found in the heart and is one of the biggest causes of heart disease across the globe.

Porridge can benefit the digestive system

Beta-Gluten can also increase the feeling of fullness in the stomach and increase the level of good bacteria in the digestive system.

Porridge oats can help you lose weight

Because oats are a highly dense food that are low in calories, oats can provide the full feeling, meaning they can be a good choice of breakfast.

How do you make protein porridge? Can you add protein powder to porridge?

One way of increasing your protein intake, without adding to your portion size or amount you are eating, is to add protein powder to your porridge.

We recommend cooking your oats in the microwave or on the hob and when cooked adding your protein powder and mixing in thoroughly.


SCI-MX PRO V GAIN PROTEIN is a great choice of protein powder to stir in to your morning porridge. Based on a plant-free and dairy free blend, it is suitable for vegans and those with a lactose-free diet who are using water or other milk alternatives in porridge.

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