Monday, 27 January 2014

Calories and Sugar in Instant Porridge Pots

Have you jumped onto the porridge bandwagon, believing you’re giving yourself the healthiest start to the day? If so, you’re not alone. According to Mintel a quarter of Britons eat porridge very day, with sales of hot cereals nearly doubling between 2008 and 2013.

You only have to look at the hot cereals section in the supermarkets to see the shelves heaving with all manner of porridge oats. You’ll still find a good selection of traditional porridge oats. But these days many of us are more likely to head for the instant varieties. They’re quick to make, transportable and offer a variety of choices for those who want more than plain porridge oats.

Extra ingredients include added fruits, nuts and that big baddie SUGAR! Too much sugar is highly detrimental to good health. So how much sugar are you getting in your morning porridge oats?

To help you see at a glance how much sugar is in your porridge, I’ve compiled a list of 61 varieties of instant porridge pots which can be found in supermarkets and other stores in the UK. All these porridge pots are made by adding hot water only. Milk powder, sugar and other ingredients are included in the pot with the oats.

The list below shows the pot size, number of teaspoons of sugar and how many calories in each pot of porridge. The list is in the order of the amount of sugar. Those highlighted in red are classified as HIGH sugar, while those highlighted in amber are medium sugar.

Sugar in Porridge Pots

Porridge Pot Brand
Pot
Size (g)
Teaspoons of Sugar per Pot
Calories
Per Pot
Marks & Spencer Ready in 2 minutes Porridge
55
1.3
225
Nairn's Gluten Free Easy Porridge Pot
50
1.4
191
Oomf! Skinny Oats Instant Porridge Berry Blast Pot
50
1.7
193
Oomf! Skinny Oats Instant Porridge Original Pot
50
1.7
193
Oomf! Skinny Oats Instant Porridge Golden Syrup Pot
50
1.8
193
Peppa Pig Instant Banana Flavour Porridge
33
1.8
129
Peppa Pig Instant Golden Syrup Flavour Porridge
33
1.8
130
Tesco Free From Porridge Pot Original
48
1.9
180
Peppa Pig Instant Strawberry Flavour Porridge
33
1.9
126
Moma! Plain - no added sugar Porridge Pot
70
2.0
256
Sainsbury's Express Porridge Pot Original
55
2.1
205
Tesco Free From Porridge Pot Syrup Flavour
48
2.1
180
ASDA Chosen by You Golden Syrup Instant Porridge Pot
50
2.2
200
Tesco Original Porridge Pots
55
2.4
210
Grasshopper Fruity Porridge Coconut & Date
60
2.4
226
Quaker Oat So Simple Original Porridge Pot
50
2.7
190
Scott's So-Easy Original Porage Oats Pot
50
2.7
183
ASDA Chosen by You Apple & Blueberry Instant Porridge
50
2.7
196
ASDA Chosen by You Red Fruits Instant Porridge
50
2.8
206
Perkier Apple Cinnamon & Raisin Porridge Pot Gluten Free
65
2.8
233
Kellogg's Multi-Grain Porridge Simply Original Pots
50
2.9
194
Stoats Classic Scottish porridge quick pot
60
2.9
199
Kellogg's Multi-Grain Porridge Almond & Honey Pot
50
3.1
195
Kellogg's Multi-Grain Porridge Red Berries Porridge Pot
50
3.1
194
ASDA Chosen by You Original Instant Porridge
50
3.2
211
Quaker Oat So Simple Caramel Flavour Porridge Pot
57
3.2
208
Perkier Fruit Berry Porridge Pot Gluten free 
65
3.2
234
Grasshopper Fruity Porridge Cinnamon & Raisin
60
3.3
239
Stoats cranberry& blueberry porridge quick pot
60
3.4
202
Tesco Golden Syrup Porridge Pots
55
3.4
210
Morrisons Instant Porridge Oats Pot
55
3.5
217
Stoats apple & cinnamon porridge quick pot
60
3.6
201
Quaker Oats So Simple Heaps Of Fruit Summer Berries Pot
70
3.6
217
Quaker Oat So Simple Honey & Vanilla Porridge Pot
57
3.7
213
Quaker Oat So Simple Apple & Cherry Porridge Pot
58
3.8
219
Quaker Oat So Simple Banana & Strawberry Porridge Pot
58
3.8
218
Alpen Fruit & Nut Porridge Pot
60
3.8
239
Alpen Maple & Pecan Porridge Pot
60
3.8
244
Quaker Oat So Simple Chocolate Crunch Porridge Pot
69
3.8
275
Moma! Original Porridge Pot
70
3.8
295
Quaker Oat So Simple Apple & Blueberry Porridge Pot
57
3.8
214
Quaker Oat So Simple Sweet Cinnamon Porridge Pot
57
3.9
214
Grasshopper Fruity Porridge with Cane Sugar
60
3.9
217
Fuel Golden Syrup Instant Porridge Pot
60
3.9
221
Oatburst Instant Porridge Snack Original Oats
64
3.9
250
Fuel Forest Fruits Instant Porridge Pot
60
3.9
221
Sainsbury's Express Porridge Pot Apple & Cinnamon
64
3.9
239
Quaker Oat So Simple Golden Syrup Porridge Pot
57
4.0
212
Fuel Apple & Cinnamon Instant Porridge Pot
60
4.0
221
Alpen Blueberry, Cranberry & Nuts Porridge Pot
60
4.0
239
Morrisons Instant Golden Syrup Porridge Oats Pot
55
4.1
216
Moma! Golden Syrup Porridge Pot
75
4.2
277
Alpen Raspberry, Apple & Raisin Porridge Pot
60
4.3
236
Oatburst Instant Porridge Snack Strawberries & Cream
64
4.5
285
Sainsbury's Apricot & Ginger Porridge Pot, Taste the Difference
72
4.6
261
Morrisons Instant Red Fruits Porridge Oats Pot
55
4.7
215
Moma! Cranberry & Raisin Porridge Pot
76
4.9
274
Sainsbury's Express Porridge Pot Golden Syrup
64
5.0
242
Pronto Banana Pot Porridge Mix
60
5.7
210
Pronto Cinnamon Pot Porridge Mix
60
5.7
210
Oatburst Instant Porridge Snack Maple Syrup Flavour Pot
64
6.3
256

*Note some sugar is naturally occurring in the dried fruits or milk powder.


M&S Ready in 2 Minutes Porridge

M&S Instant Porridge Pots
1.3 Spoons Sugar per pot (225 calories)



Nairn's Gluten Free Easy Porridge

Nairns Gluten free easy porridge
1.4 Spoons Sugar per pot (191 calories)

Perkier Gluten Free Porridge

Perkier gluten free porridge oat pots
2.8 - 3.2 Spoons Sugar per Pot (233 & 234 calories)

Peppa Pig Porridge

Peppa Pig Porridge Oats
1.8 - 1.9 Spoons Sugar per pot (126 - 130 calories)


Scott's So-Easy Porage Oats             Special K Porridge

Scotts so easy porage oats
2.7 Spoons Sugar (183 calories)
Kelloggs special k multi grain porridge almond and honey
3.1 Spoons Sugar  (195 calories)












Alpen Porridge
Alpen porridge fruit and nut
3.1 Spoons Sugar  (239 calories)
Alpen porridge maple and pecan
3.8 Spoons Sugar  (244 calories)












Kellogg's Special K Multi-Grain Porridge

Kelloggs special k multi grain porridge original
2.9 Spoons Sugar  (194 calories)
Kelloggs special k multi grain porridge red berries
3.1 Spoons Sugar  (194 calories)

Quaker Oat So Simple Porridge

Quaker oat so simple apple and cherry
3.8 Spoons Sugar  (219 calories)
Quaker oat so simple original
2.7 Spoons Sugar  (190 calories)












Quaker oat so simple banana and strawberry
3.8 Spoons Sugar  (218 calories)
Quaker oat so simple sweet cinnamon
3.9 Spoons Sugar  (214 calories)












Morrisons Porridge
Morrisons golden syrup porridge
4.1 Spoons Sugar  (216 calories)
Morrisons red fruits porridge
4.7 Spoons Sugar  (215 calories)



















MOMA! Porridge

MOMA breakfast porridge oats
2.4 - 4.9 Spoons Sugar  (256 - 274 calories)


OOMF! Skinny Oats Porridge
OOMF skinny oats porridge pots
1.7-1.8 Spoons Sugar  (193 calories)


Oat Burst Instant Porridge
Oat Burst instant porridge oats
3.9 - 4.5 Spoons Sugar per pot  (250 - 285 calories)


Sainsbury's Express Porridge
Sainsbury's porridge pots
4.6-5.0 Spoons Sugar  (205 - 261 calories)


* Note: All nutritional values are correct as at date of publishing and are subject to change at manufacturers' discretion. 

Though these porridge pots are undoubtedly tasty, many do contain a high amount of sugar. How much is too much? Well, anything over 15g per 100g of product is high - that's about 3.5 teaspoons of sugar. If you take a look at Guidelines to Healthy Amounts of Fat, Sugar and Salt, you can see the recommended amount of sugar for women, men and children in the tables displayed.

It's great that so many of us are eating porridge, but let's not ruin its health benefits by overdoing the sugar. If you are following a low GL diet (see post), porridge made traditionally with milk or water has a low GL score (your blood sugar levels will remain stable). But too much sugar means this is no longer the case.

If you're only concerned with calories, all of the porridge oats listed above should fit in well with a weight loss diet and hopefully this list can help you make an informed choice!


Bon Apetit!


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