Porridge made with water is the lowest-calorie preparation of oats, providing the full beta-glucan fibre and manganese benefits without dairy. It is naturally vegan and lower in saturated fat, though it lacks the calcium and iodine of milk-based versions. Its filling properties are driven by the hydrated oat beta-glucan gel.
Season with a pinch of salt during cooking for depth of flavour; top with a tablespoon of nut butter or ground flaxseed to add protein and healthy fat without dairy.
Where Porridge, made with water Stands Out
Macronutrients per 100g
Glycemic Index & Load
Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A moderate GL — portion size matters here.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Phosphorus | 48.0 mg | 7% | |
| Potassium | 46.0 mg | 2% | |
| Magnesium | 14.0 mg | 4% | |
| Choline | 12.0 mg | — | |
| Chloride | 11.0 mg | 1% | |
| Calcium | 6.00 mg | 1% | |
| Folate | 2.00 µg | 1% | |
| Manganese | 0.460 mg | 23% | |
| Iron | 0.450 mg | 3% | |
| Niacin equivalents (NE) | 0.400 mg | 3% | |
| Zinc | 0.300 mg | 3% | |
| Niacin (B3) | 0.100 mg | 1% | |
| Thiamin (B1) | 0.080 mg | 7% | |
| Vitamin E (alpha-TE) | 0.070 mg | 1% | |
| Pantothenic Acid (B5) | 0.060 mg | 1% | |
| Copper | 0.050 mg | 5% | |
| Vitamin B6 | 0.030 mg | 2% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Riboflavin (B2) | 0.000 mg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Selenium | 0.000 µg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.400 g | — | |
| Monounsaturated fat | 0.390 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 0.000 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 1.40 µg | 3% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.