USDA-derived generic food data
What is the nutrition score of Porridge (Cooked Oats)?
Per 100g, Porridge (Cooked Oats) has a Daily Nutrient Contribution score of 4/100. Its strongest contributions are Phosphorus, Zinc, Iron. Treat this as a fixed nutrient comparison, not a personal recommendation.
Reviewed 16 July 2026. USDA-derived values are estimates for a generic food and can vary with preparation and brand.
Daily Nutrient Contribution
4/100
3 nutrients provide at least 10% of the daily reference used for this comparison.
Nutrition facts
The same generic food data, shown per 100g and for 1 bowl (234g).
| Nutrient | Per 100g | Per 1 bowl |
|---|---|---|
| Calories | 71 kcal | 166 kcal |
| Protein | 3 g | 6 g |
| Carbs | 12 g | 28 g |
| Fat | 2 g | 4 g |
| Fiber | 2 g | 4 g |
| Sat fat | 0 g | 1 g |
| Sodium | 4 mg | 9 mg |
| Potassium | 70 mg | 164 mg |
| Calcium | 9 mg | 21 mg |
| Iron | 0.9 mg | 2.1 mg |
| Magnesium | 27 mg | 63 mg |
| Zinc | 1 mg | 2.3 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 6 µg | 14 µg |
Where Porridge (Cooked Oats) contributes most
These percentages are capped at 100% for the score calculation. They use a fixed adult reference and are not personalised targets.
Phosphorus
14%
77 mg per 100g
Zinc
11%
1 mg per 100g
Iron
10%
0.9 mg per 100g
Magnesium
9%
27 mg per 100g
Sat fat
0 g per 100g
Shown separately because the score focuses on positive daily nutrient contributions.
Sodium
4 mg per 100g
Shown separately because the score focuses on positive daily nutrient contributions.
Source and limits
This page uses Nutrigate's USDA FoodData Central-derived generic-food table. It is useful for comparison, while the label on a branded product is more specific. Nutrition information is not medical advice.
Find Porridge (Cooked Oats) in USDA FoodData CentralCompare related foods
These foods have similar nutrient contribution patterns in the same fixed comparison.