Wednesday, 2 July 2014

What Ingredients are in Your Porridge Oats?

It should be obvious! Porridge contains oats and that's that! Not any more it's not. These days we're more likely to find porridge oats with any number of ingredients besides plain old oats.

With the popularity of porridge showing no signs of abating, the choices available are growing almost daily.

Brands are competing with each other, offering a multitude of flavours and choices of packaging. But what about those ingredients? Do you consider what's gone into your porridge to make it so tasty? Read on to see what's in your favourite porridge oats.


Unadulterated porridge oats are a fantastic source of soluble fibre, low in fat, sugar and salt. It's also very filling. But bear in mind that the healthiness of your porridge depends very much on what's been added. The plain varieties will have the fewest calories while those with lots of added ingredients can be high in sugar and calories. Ideally, the fewer the ingredients, the better!

To give you an idea of what ingredients are in your favourite porridge, here's a list of ingredients found in a selection of porridges you can find in the stores now. They're in alphabetical order for ease of searching!


Ingredients in Porridge Oats


Alpen Blueberry, Cranberry & Nuts Porridge Pot
Wholegrain Rolled Oats (50%), Sugar, Full Cream Milk Powder, Wholegrain Wheat (8%), Sultanas (6%), Roasted Chopped Nuts (1.3%) (Almonds, Hazelnuts), Dried Apple Pieces (0.9%) (with Preservative: Sulphur Dioxide), Flavourings, Dextrose , Humectant: Glycerol, Freeze Dried Blueberry Pieces (0.3%), Malted Barley Extract, Freeze Dried Cranberry Pieces (0.2%), Fruit Juice Concentrates (Cranberry, Blueberry), Maize Starch, Salt, Elderberry Juice Extract, Acidity Regulator: Malic Acid

Alpen Fruit & Nut Porridge Pot
Wholegrain Rolled Oats (50%), Full Cream Milk Powder, Sugar, Raisins (10.5%), Wholegrain Wheat (8.5%), Roasted Chopped Nuts (2%) (Almonds, Hazelnuts), Malted Barley Extract, Salt

Alpen Maple & Pecan Porridge Pot 
 Wholegrain Rolled Oats (51%), Sugar, Full Cream Milk Powder, Wholegrain Wheat (8%), Sultanas (4%), Chopped Pecans (2.6%), Flavouring, Malted Barley Extract, Salt

Alpen Raspberry, Apple & Raisin Porridge Pot
Wholegrain Rolled Oats (49%), Sugar, Full Cream Milk Powder, Wholegrain Wheat (8%), Raisins (6%), Dried Apple Pieces (2.7%) (with Preservative: Sulphur Dioxide),Freeze Dried Raspberry Pieces (0.8%), Dextrose, Flavourings, Humectant: Glycerol, Malted Barley Extract, Raspberry Juice Concentrate (0.1%), Maize Starch , Salt, Acidity Regulator: Malic Acid, Elderberry Juice Extract

ASDA Chosen by You Apple & Blueberry
Instant Porridge Oat Flakes (62%), Whey Powder (Milk), Sugar, Skimmed Milk Powder, Dried Blueberries (1.5%), Dried Apple (1.0%), Flavourings

ASDA Chosen by You Golden Syrup Instant Porridge Pot
Oat Flakes (61%), Sugar, Whey Powder (Milk), Skimmed Milk Powder, Dried Glucose Syrup, Flavouring

ASDA Chosen by You Original Instant Porridge
 Oat Flakes (60%), Skimmed Milk Powder, Whey Powder (Milk), Sugar, Cream Powder (2.3%), Dried Glucose Syrup, Stabiliser (Diphosphates)]

ASDA Chosen by You Red Fruits Instant Porridge
 Oat Flakes (58%), Skimmed Milk Powder, Whey Powder (Milk), Sugar, Dried Red Fruit Pieces (4.5%) [Cranberries, Raspberries, Strawberries

Fuel Apple & Cinnamon Instant Porridge Pot
Apple & Cinnamon: Rolled Oats (57%), Skimmed Milk Powder, Sugar, Soya Protein Isolate, Milk Protein Concentrate, Freeze Dried Apple Pieces (1.5%), Salt, Natural Flavouring

Fuel Forest Fruits Instant Porridge Pot: Forest Fruit
Rolled Oats, Skimmed Milk Powder, Sugar, Soya Protein Isolate, Milk Protein Concentrate, Freeze Dried Raspberry Pieces (1%), Natural Flavour, Salt

Fuel Golden Syrup Instant Porridge Pot Golden Syrup
Rolled Oats (58%), Skimmed Milk Powder, Sugar, Soya Protein Isolate, Milk Protein Concentrate, Natural Flavouring, Salt

Grasshopper Fruity Porridge Cinnamon & Raisin
Oats, Dried Skimmed Milk, Chopped Dates, Desiccated Coconut, Raw Cane Sugar

Grasshopper Fruity Porridge Coconut & Date
Oats, Dried Skimmed Milk, Raw Cane Sugar

Grasshopper Fruity Porridge with Cane Sugar
Oats, Dried Skimmed Milk, Raisins, Raw Cane Sugar, Ground Cinnamon

Greggs Sultana, Apple & Cinnamon Porridge
Oat flakes 55%, skimmed milk powder, sugar, sultanas 8%, whey powder, dried apple 2%, cream powder, ground cinnamon 0.5%, stabilisers: disodium diphosphate

Kellogg's Multi-Grain Porridge Almond & Honey Pot
Cereals (Whole Oats {29%}, Whole Rye {17%}, Barley {12.5%}), Milk Powder (Skimmed Milk, Cream), Sugar, Oat Flour, Almonds (2%), Natural Honey Flavouring, Flavouring, Niacin, Iron, Vitamin B6, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin), Folic Acid, Vitamin D, Vitamin B12

Kellogg's Multi-Grain Porridge Red Berries Porridge Pot
Cereals (Whole Oats {31.5%}, Whole Rye {15%}, Barley {11.5%}), Milk Powder (Skimmed Milk, Cream), Oat Flour, Sugar, Freeze Dried Fruit (3%) {Strawberry, Raspberry}, Flavourings, Niacin, Iron, Vitamin B6, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin), Folic Acid, Vitamin D, Vitamin B12

Kellogg's Multi-Grain Porridge Simply Original Pots
Cereals (Whole Oats {31.5%}, Whole Rye {18.5%}, Barley {14%}), Milk Powder (Skimmed Milk, Cream), Oat Flour, Sugar, Flavouring, Niacin, Iron, Vitamin B6, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin), Folic Acid, Vitamin D, Vitamin B12

M&S 5 Grain and 3 Seed Porridge
Oat flakes, oat bran, barley flakes, spelt flakes, golden linseed (6%), pumpkin seeds (3%), sunflower seeds (3%), buckwheat flakes, quinoa flakes

M&S Instant Oat Porridge Pot
Rolled oat flakes, dried skimmed milk, jumbo oat flakes

M&S Sultana & Apple Porridge Pot
Oat flakes (55%), skimmed milk powder, sugar, sultanas (8%), whey powder, dried apple (2%), cream powder, ground cinnamon (0.5%), stabilisers: disodium diphosphate.

M&S Golden Syrup Flavour Porridge Pot
Rolled oat flakes, rolled jumbo oat flakes (20%), dried skimmed milk, sugar, flavourings

M&S Mixed Berry Porridge Pot
Rolled oat flakes, dried skimmed milk, rolled jumbo oat flakes (19%), sugar, sweetened dried blueberries (3%), sweetened dried cranberries (3%), freeze-dried raspberry pieces (1.5%), Sweetened dried blueberries: contain: blueberries sugar, sunflower oil. Sweetened dried cranberries contain: sugar, cranberries, sunflower oil.

Moma! Cranberry & Raisin Porridge Pot
Mornflake British oats, skimmed milk powder, raw cane sugar, cranberries, raisins

Moma! Golden Syrup Porridge Pot
Mornflake Wholegrain Oatflakes (67%), Skimmed Milk Powder, Raw Cane Sugar, Natural Flavouring

Moma! Original Porridge Pot Mornflake
British oats, skimmed milk powder, raw cane sugar

Moma! Plain - no added sugar Porridge Pot
Mornflake Wholegrain Oatflakes (78%), Skimmed Milk Powder

Morrisons Instant Golden Syrup Porridge Oats Pot
Oat flakes (62%), sugar, dried skimmed milk, whey powder, maltodextrin, modified tapioca starch, flavouring

Morrisons Instant Porridge Oats Pot
Oat flakes (68%), dried skimmed milk, whey powder, sugar

Morrisons Instant Red Fruits Porridge 
Oats Pot Oat flakes (58%), dried skimmed milk, whey powder, sugar, freeze dried red fruit (4.5%) cranberry, raspberry, strawberry

Nairn's Gluten Free Easy Porridge Pot
Gluten-Free Wholegrain Oat Flakes (66%), Dried Skimmed Milk Powder, Sugar, Dried Whey Powder

Oatburst Instant Porridge Snack
Maple Syrup Flavour Pot Oat Flakes (55%), Sugar, Skimmed Milk Powder, Whey Powder (from Milk), Dried Glucose Syrup, Flavouring

Oatburst Instant Porridge Snack Original Oats 
Oat Flakes (55%), Sugar, Skimmed Milk Powder, Whey Powder (from Milk), Dried Glucose Syrup, Cream Powder (from Milk), Stabiliser (Disodium Diphosphate)

Oatburst Instant Porridge Snack Strawberries & Cream
Oat Flakes (55%), Skimmed Milk Powder, Sugar, Whey Powder (from Milk), Dried Glucose Syrup, Dried Strawberries (3%), Cream Powder (from Milk), Stabiliser (Disodium Diphosphate)

OOMF! Bench Pressed Oats High Protein Apple & Cinnamon
Oat Flakes, Skimmed Milk Powder, Whey Protein Concentrate [15%], Xylitol, Sultanas [6%], Chopped Apple [3%], Cinnamon Powder [<1%]

OOMF!  Bench Pressed Oats High Protein Banana
Oat Flakes, Skimmed Milk Powder, Whey Protein Concentrate [15%], Xylitol, Banana Flakes [3%]

OOMF!  Bench Pressed Oats High Protein Gingerbread
Oat Flakes, Skimmed Milk Powder, Whey Protein Concentrate [15%], Xylitol, Ginger [<1%], Cinnamon Powder[<1%]

OOMF!  Skinny Oats Instant Porridge Berry Blast Pot
Oat Flakes 60%, Skimmed Milk Powder, Xylitol 12%, Whey Protein Concentrate 2%, Natural Strawberry Flavouring 1%, Acetyl L-Carnitine >1%, Guarana Extract >1%, Green Tea Extract >1%

OOMF!  Skinny Oats Instant Porridge Golden Syrup Pot
Oat Flakes 60%, Skimmed Milk Powder, Xylitol 12%, Whey Protein Concentrate 2%, Natural Syrup Flavouring 1%, Acetyl L-Carnitine >1%, Guarana Extract >1%, Green Tea Extract >1%

OOMF!  Skinny Oats Instant Porridge Original Pot
Oat Flakes 60%, Skimmed Milk Powder, Xylitol 13%, Whey Protein Concentrate 2%, Acetyl L-Carnitine >1%, Guarana Extract >1%, Green Tea Extract >1%

Peppa Pig Instant Banana Flavour Porridge
Oat Flakes (60%) skimmed milk powder, sugar, whey powder (from milk), flavourings

Peppa Pig Instant Golden Syrup Flavour Porridge
Oat Flakes (60%) skimmed milk powder, sugar, whey powder (from milk), flavourings

Peppa Pig Instant Strawberry Flavour Porridge
Oat Flakes (60%) skimmed milk powder, sugar, whey powder (from milk), flavourings

Perkier Apple Cinnamon & Raisin Porridge Pot
Gluten Free Gluten Free Oats (63%), Skimmed Milk Powder, Raisins (9%), Dried Apples (5%), Xylitol (Natural Sweetener), Cinnamon Powder (2%)

Perkier Fruit Berry Porridge Pot
Gluten free Gluten Free Oats (62%), Skimmed Milk Powder, Raisins (11%), Cranberries (4.9%), Xylitol (Natural Sweetener), Natural Strawberry Flavouring (1%)

Perkier Golden Syrup Porridge Pot
Gluten Free Oats (71%), Skimmed Milk Powder, Sugar, Natural Flavouring

Pret Porridge without topping
Jumbo Oats, Milk, Water

Pret Porridge with Cranberry and Pomegranate topping
Jumbo Oats, Milk, Water, Pumpkin Seeds, Dried Cranberries, Pomegranate Seeds

Pret Porridge with Honey topping
Jumbo Oats, Milk, Water, Honey

Pronto Banana Pot Porridge Mix
Refined Cornmeal, Sugar, Skimmed Milk Powder, Food Starch, Salt,Vitamin/Mineral Blend (Dicalcium Phosphate, Vitamin A as Palmitate, Niacin, Iron as Ferric Orthophosphate, Vitamin B6 ,Vitamin B2, Vitamin B1 and Folic Acid)

Pronto Cinnamon Pot Porridge Mix
Refined Cornmeal, Sugar, Skimmed Milk Powder, Food Starch, Salt ,Vitamin/Mineral Blend (Dicalcium Posphate, Vitamin A as Palmitate, Niacin, Iron as Ferric Orthophosphate, Vitamin B6, Vitamin B2, Vitamin B1 and Folic Acid)

Quaker Oat So Simple Apple & Blueberry Porridge Pot
Quaker Rolled OATS (61%), Skimmed MILK Powder, Sugar, Natural Flavouring

Quaker Oat So Simple Apple & Cherry Porridge Pot 
Quaker Rolled OATS (60%), Skimmed MILK Powder, Sugar, Dried Apple Slices (4%), Freeze Dried Cherry Pieces (3%), Natural Flavouring

Quaker Oat So Simple Banana & Strawberry Porridge Pot
Quaker Rolled OATS (60%), Skimmed MILK Powder, Sugar, Freeze Dried Banana Pieces (3%), Freeze Dried Strawberry Pieces (2%), Natural Flavourings

Quaker Oat So Simple Caramel Flavour Porridge Pot 
Quaker Rolled Oats (61%), Skimmed Milk Powder, Sugar, Natural Flavouring

Quaker Oat So Simple Chocolate Crunch Porridge Pot 
Quaker Rolled Oats (50%),Cereal Clusters (21%) (Oats, Crisped Rice (Rice Flour, Wheat Flour, Sugar, Malted Barley Flour, Salt, Sunflower Oil, Emulsifier (Sunflower Lecithin)) Multigrain Flakes (Rice, Wheat, Sugar, Barley, Malt, Salt), Sugar, Glucose Syrup, Tapioca Starch, Antioxidant (Tocopherol)), Skimmed Milk Powder, Sugar, Chocolate (5%) (Sugar, Cocoa Mass, Cocoa Butter, Dextrose, Emulsifier (Soya Lecithin), Glazing Agent (Gum Arabic), Natural Vanilla Flavouring

Quaker Oat So Simple Golden Syrup Porridge Pot 
Quaker Rolled OATS (61%), Skimmed MILK Powder, Sugar, Salt, Natural Flavouring

Quaker Oats So Simple Heaps Of Fruit Summer Berries Pot
Quaker Rolled Oats (60%), Skimmed Milk Powder, Sugar, Freeze Dried Raspberry Pieces (3%),Freeze Dried Strawberry Pieces (2%), Natural Flavourings

Quaker Oat So Simple Honey & Vanilla Porridge Pot
Quaker Rolled OATS (61%), Skimmed MILK Powder, Sugar, Natural Flavouring

Quaker Oat So Simple Original Porridge Pot 
Quaker Rolled OATS (70%), Skimmed MILK Powder, Sugar

Quaker Oat So Simple Strawberry, Raspberry & Cranberry 
Quaker Rolled Oats (61%), Skimmed Milk Powder, Sugar, Natural Flavouring

Quaker Oat So Simple Sweet Cinnamon Porridge Pot 
Quaker Rolled OATS (61%), Skimmed MILK Powder, Sugar, Natural Flavouring

Rude Health Porridge 5 Grain 5 Seed
Porridge Oats, Jumbo Oats, Oatmeal, Barley Flakes, Rye Flakes, Golden Linseeds, Linseeds, Pumpkin Seeds, Sunflower Seeds, Poppy Seeds, Buckwheat Flakes, Quinoa Flakes.

Rude Health Porridge Daily Oats
Porridge Oats, Jumbo Oats

Rude Health Porridge The Oatmeal
Oatmeal

Rude Health Porridge Fruity Date
Porridge Oats, Jumbo Oats, Oatmeal, Dates (12%), Apricots, Apple, Ground Apple, Cinnamon,

Sainsbury's Apricot & Ginger Porridge Pot, Taste the Difference
British or Scottish Oat Flakes (62%), Skimmed Milk Powder (from Cows' Milk), Sugar, Dried Apricot (10%), Crystallised Stem Ginger (4%), Candied Orange Peel (2%), Candied Lemon Peel (2%), Ginger, Dried Apricot contains: Apricot, Rice Flour, Preservative: Sulphur Dioxide, Crystallised Stem Ginger contains: Sugar, Ginger, Preservative: Sulphur Dioxide, Candied Orange Peel contains: Orange Peel, Sugar, Glucose-Fructose Syrup, Citric Acid, Candied Lemon Peel contains: Lemon Peel, Sugar, Glucose-Fructose Syrup, Citric Acid.

Sainsbury's Express Porridge Pot Apple & Cinnamon 
Wholegrain Oatflakes (64%), Skimmed Milk Powder (from Cows' Milk), Sugar, Whey Powder (from Cows' Milk), Glucose Syrup Powder, Dried Apple (1%), Cinnamon (0.5%), Flavouring.

Sainsbury's Express Porridge Pot Golden Syrup 
 Wholegrain Oatflakes (58%), Sugar, Skimmed Milk Powder (from Cows' Milk), Whey Powder (from Cows' Milk), Glucose Syrup Powder, Flavouring

Sainsbury's Express Porridge Pot Original 
Wholegrain Oatflakes (72%), Skimmed Milk Powder (from Cow's milk), Whey Powder (from Cow's Milk), Glucose Syrup Powder

Scott's So-Easy Original Porage Oats Pot 
Scott's Porage Oats (70%), Skimmed Milk Powder, Sugar

Stoats Apple & Cinnamon Porridge Quick Pot
Scottish Porridge Oats (61.7%), Skimmed Milk Powder, Dried Apples (10.0%), Sultanas, Soft Brown Sugar, Cinnamon (1.7%)

Stoats Classic Scottish Porridge Quick Pot
Scottish Porridge Oats (70.5%), Skimmed Milk Powder, Soft Brown Sugar

Stoats Cranberry& Blueberry Porridge Quick Pot
Scottish Porridge Oats (64.5%), Skimmed Milk Powder, Dried Cranberries (10.5%) (Cranberries (60.0%), Sugar, Sunflower Oil), Soft Brown Sugar, Dried Raspberries, Dried Blueberries (1.6%)

Tesco Free From Porridge Pot Original
Oat Flakes (63%), Rice Syrup Powder, Sugar, Rice Starch, Rice Flour

Tesco Free From Porridge Pot Syrup Flavour
Oat Flakes (57%), Sugar, Rice Syrup Powder, Rice Starch, Rice Flour, Flavouring, Salt

Tesco Golden Syrup Porridge Pots 
Oat Flakes (58%), Sugar, Skimmed Milk Powder, Whey Powder, Flavouring

Tesco Original Porridge Pots
Oat Flakes (73%), Skimmed Milk Powder, Sugar

The Food Doctor Multigrain and Seed Porridge
Oat Flakes (46%), Barley Flakes (23.5%), Spelt Flakes (10%), Toasted Rye Flakes (9%), Chicory Inulin (3.5%), Golden Linseeds (2%), Pumpkin Seeds (2%), Sunflower Seeds (2%)


If you know of any other porridge mixes you think should be included, please drop me an email (caroline (at) dietsandcalories.com) or Tweet (@dietsncalories.com) and I'll be glad to add them in.

Related Articles:

Calories and Sugar in Instant Porridge Pots
The Food Doctor Multigrain and Seed Porridge Review
Porridge Oats On the Go - Calories in Takeout Porridge


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