Thursday, 27 February 2014

Porridge Oats On The Go - Calories, Sugar & Fat Info

Greggs Porridge apple sultana cinnamonHow do you like your porridge in the morning? Cooked traditionally in a pan and simmered for several minutes. Or do you prefer the quick and easy option of popping an instant pot or packet into the microwave for a couple of minutes? And what if you don’t have time to even do that? No problem.

These days most popular coffee shop chains like Starbucks, Costa Coffee and Caffe Nero sell ready to eat porridge. You can eat it in-store or take it away on your way to work or wherever you’re heading off to.

While porridge is recommended as a healthy breakfast, this mainly applies to the plain varieties. Many porridges come pre-sweetened with sugar and/or other ingredients which increases the calorie value. Not all stores use the same amount of sugar and there is quite a difference between outlets and porridge flavours.

To help you see how they compare, here’s a list of some of the porridge pots you can find in high street outlets – including McDonalds and Greggs.

Each chart shows the number of calories, fat and sugar grams per pot, as well as the number of teaspoons of sugar in each porridge pot.

Caffe Nero
Tsp Sugar
Sugar (g)
Fat 
(g)
Calories
Porridge (skimmed milk)
2.4
10
3.8
210
Porridge (soya milk)
1.2
5.2
7.6
232
Porridge (semi skimmed milk)
2.3
9.8
6.6
234
Porridge Topping - Berry Compote
2.5
10.4
0.1
47
Porridge Topping - Maple Sauce
4.6
19.5
0
94


Caffe Nero porridge















Costa Coffee
Tsp Sugar
Sugar (g)
Fat 
(g)
Calories
Porridge Plain
4.0
17
3.9
294
Jam Portion
4.5
18.8
0
81
Honey Portion
5.1
21.4
0
75




CRUSSH (London)
Tsp Sugar
Sugar (g)
Fat 
(g)
Calories
Traditional Organic Porridge (Reg)
2.4
9.9
11.2
469
Traditional Organic Porridge (Large)
3.1
13.2
15
625
Cinnamon Porridge (Reg)
2.4
9.9
11.2
472
Cinnamon Porridge (Large)
3.1
13.2
15
629


EAT
Tsp Sugar
Sugar (g)
Fat 
(g)
Calories
Plain Porridge (Small)
1.8
7.6
2
137
Plain Porridge (Big)
2.8
11.8
3.1
213
Porridge with Banana (Small)
3.0
12.4
2.2
162
Porridge with Banana (Big)
3.9
16.5
0.6
234
Porridge with Maple Syrup (Small)
3.7
15.5
1.9
177
Porridge with Maple Syrup (Big)
4.7
19.7
3.2
253
Porridge with Berry Compote (small)
4.7
19.8
2.1
196
Porridge with Berry Compote (Big)
5.7
24.1
3
271
Porridge with Banana and Maple Syrup (Small)
2.4
10.1
4.5
218
Porridge with Banana and Maple Syrup (Big)
5.8
24.2
6.9
308


GREGGS
Tsp Sugar
Sugar (g)
Fat 
(g)
Calories
Greggs Golden Syrup Flavour Porridge 234g
-
-
3.5
260
Greggs Simply Creamy Oats
-
-
3.5
260
Greggs Sultana, Apple & Cinnamon Porridge  
-
-
4.5
270

Note: No sugar details available

Greggs Porridge Apple sultana cinnamon













LEON (London)
Tsp Sugar
Sugar (g)
Fat 
(g)
Calories
Small simple porridge
1.0
4
6
172
Simple porridge
1.4
6
9
273
Small porridge with compote & granola
4.0
17
13
323
Small porridge of the gods
9.3
39
8
374
Porridge with blueberries & seeds
5.2
22
14
401
Porridge with compote & granola
4.5
19
17
424
Breakfast - porridge of the gods
10.0
42
12
475



Marks & Spencer
Tsp Sugar
Sugar (g)
Fat 
(g)
Calories
Instant Oat Porridge
1.3
5.4
3.1
225
Golden Syrup Flavour Porridge
3.3
13.9
3.2
255
Sultana & Apple Porridge
3.9
16.2
4.3
260

M&S porridge pots









McDonalds
Tsp Sugar
Sugar (g)
Fat 
(g)
Calories
Quaker Oat So simple  Porridge
2.1
9
5
195
Quaker Oat So simple  Apple & Cherry Porridge
4.0
17
6
230


Pret a Manger
Tsp Sugar
Sugar (g)
Fat
(g)
Calories
Porridge without topping 300g
1.5
6.6
8.4
243
Porridge with Compote 332g
3.3
13.9
8.4
276
Porridge with Cranberry & Pomegranate 300g
3.1
13.2
11.5
311
Porridge with Chocolate & Almond Topping 317g
2.6
11.1
15.7
339
Porridge with Honey 335g
8
33.3
8.4
350


Pret's Proper Porridge














Starbucks
Tsp Sugar
Sugar (g)
Fat 
(g)
Calories
Starbucks Perfect Porridge Dairy
1.5
6.4
6.2
244
Starbucks Perfect Porridge Soy
0.3
1.4
4.8
205


Starbucks Porridge







It's great that so many stores are selling porridge. But if you're trying to be more healthy by cutting down on sugar, then it's best to choose the plain varieties and add your own sweetener if preferred. Healthier choices include Stevia or low sugar fruit.

If you're interested in comparing the sugar and calories in those instant porridge pots you can buy from supermarkets, here's a list of 61 different brands and varieties of porridge - in order of teaspoons of sugar per pot!


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