Catalog -> Cereals and cereal products -> Porridge

Raw porridge, yoghurt Calories and nutrition facts · Porridge

275 kcal per medium portion (230 g)

Carbs: 19 g
Fibre: 3 g
Sugars: 10.3 g
Protein: 13 g
Fat: 15.6 g

Where the calories come from

Protein 19% Carbs 28% Fat 52%

Raw porridge, yoghurt has 275 kcal per medium portion (230 g), with 19 g carbs, 3 g fibre, 13 g protein and 15.6 g fat. 100 g has 119 kcal.

Share of your daily needs in one medium portion

Diet tags

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

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

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Nutrients in raw porridge, 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 275 kcal (1,149 kJ)

14% of daily
Carbohydrates, net 19g

7% of daily
Protein 13g

17% of daily
Fat 16g

23% of daily
Water 178g

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

47% of daily
Vitamin K 4.29µg

6% of daily
Vitamin B1 0.38mg

46% of daily
Vitamin B2 0.45mg

28% of daily
Vitamin B3 (Niacin) equivalents 4.23mg

32% of daily
Vitamin B6 0.21mg

13% of daily
Vitamin B9 (Folate) 27µg

8% of daily
Vitamin B12 0.81µg

20% of daily
Vitamin C 2.19mg

2% of daily

Minerals

Salt 219mg

4% of max
Calcium 272mg

29% of daily
Chromium 3.73µg

15% of daily
Copper 0.37mg

28% of daily
Fluoride 0.03mg
Iodine 33µg

22% of daily
Iron 2.13mg

13% of daily
Magnesium 122mg

41% of daily
Manganese 1.35mg

45% of daily
Molybdenum 0.01mg

20% of daily
Phosphorus 424mg

77% of daily
Potassium 529mg

15% of daily
Selenium 9µg

13% of daily
Sodium 86mg

4% of max
Zinc 2.64mg

28% of daily

Carbohydrates

Starch 9g
Sugars 10g

21% of max
Added Sugars 0g

0% of max
Sucrose 0.64g
Maltose 0.02g
Fructose 0.03g
Galactose 0g
Glucose 0.03g
Fibre, total 2.95g

12% 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
Oats, rolled, oat flakes

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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