Catalog -> Cereals and cereal products -> Porridge

Raw porridge, buckwheat, yoghurt Calories and nutrition facts · Porridge

268 kcal per medium portion (230 g)

Carbs: 19 g
Fibre: 2.4 g
Sugars: 10.2 g
Protein: 12.9 g
Fat: 14.9 g

Where the calories come from

Protein 20% Carbs 29% Fat 51%

Raw porridge, buckwheat, yoghurt has 268 kcal per medium portion (230 g), with 19 g carbs, 2.4 g fibre, 12.9 g protein and 14.9 g fat. 100 g has 116 kcal.

Share of your daily needs in one medium portion

Diet tags

Egg free Gluten free Lacto-ovo vegetarian Lacto vegetarian Low gluten No added salt Soy free Unsweetened

Last updated June 30, 2026 · Where the data comes from

Get to know raw porridge, buckwheat, yoghurt in Nutriely

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Nutrients in raw porridge, buckwheat, yoghurt

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Amount

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros

Energy 268 kcal (1,120 kJ)

13% of daily
Carbohydrates, net 19g

7% of daily
Protein 13g

17% of daily
Fat 15g

22% of daily
Water 179g

9% of daily
Alcohol 0g

Vitamins

Vitamin A (RAE) 46µg

7% of daily
Vitamin A (Retinol) 42µg
Vitamin D 0.07µg

0% of daily
Vitamin E 5mg

46% of daily
Vitamin K 4.87µg

7% of daily
Vitamin B1 0.41mg

50% of daily
Vitamin B2 0.45mg

28% of daily
Vitamin B3 (Niacin) equivalents 4.43mg

33% of daily
Vitamin B6 0.25mg

16% of daily
Vitamin B9 (Folate) 26µg

8% of daily
Vitamin B12 0.81µg

20% of daily
Vitamin C 2.19mg

2% of daily

Minerals

Salt 219mg

4% of max
Calcium 268mg

28% of daily
Chromium 4.09µg

16% of daily
Copper 0.39mg

30% of daily
Fluoride 0.03mg
Iodine 31µg

21% of daily
Iron 2.02mg

13% of daily
Magnesium 127mg

42% of daily
Manganese 1.03mg

34% of daily
Molybdenum 0.01mg

18% of daily
Phosphorus 405mg

74% of daily
Potassium 534mg

15% of daily
Selenium 8µg

12% of daily
Sodium 86mg

4% of max
Zinc 2.50mg

27% of daily

Carbohydrates

Starch 9g
Sugars 10g

20% of max
Added Sugars 0g

0% of max
Sucrose 0.53g
Maltose 0g
Fructose 0.03g
Galactose 0g
Glucose 0.05g
Fibre, total 2.43g

10% of daily
Polyols 0g

Fats

Amino acids

Histidine no data
Isoleucine no data
Leucine no data
Lysine no data
Methionine no data
Cysteine no data
Phenylalanine no data
Tyrosine no data
Tryptophan no data
Threonine no data
Valine no data
Alanine no data
Arginine no data
Asparagine no data
Aspartic acid no data
Cystine no data
Glutamic acid no data
Glutamine no data
Glycine no data
Proline no data
Serine no data
Hydroxyproline no data
Taurine no data

Amino acid data is mapped from the USDA database, for information only.

Ingredients

This recipe yields: 1 servings

Serving Size: 466g

Yoghurt, plain, 2.5% fat

Type: Food

Milk dishes -> Yoghurt

400.00

grams
Flour, buckwheat

Type: Food

Cereals and cereal products -> Flour

25.00

grams
Sunflower seed

Type: Food

Snacks -> Nuts, seeds and dried fruits

20.00

grams
Pumpkin seed

Type: Food

Snacks -> Nuts, seeds and dried fruits

10.00

grams
Almond

Type: Food

Snacks -> Nuts, seeds and dried fruits

6.00

grams
Oat bran

Type: Food

Cereals and cereal products -> Flour

5.00

grams

Where the data comes from

Finnish Institute for Health and Welfare

How we combine and check nutrition data: Nutriely data sources.

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