How many calories does porridge have? - Verival blog (2023)

  • Verival-Blog
  • Breakfast
  • How many calories does porridge have?

Table of contents

Overview hide

How to calculate the calorie content of your porridge

Lower calorie knitting

This is how many calories you should expect

How many calories do I need?

Low-calorie porridge with zucchini and oatmeal


(Video) I Tried Stan Efferding’s Vertical Diet For A Year And This Is What Happened

Nutritional awareness in society continues to increase. I'm sure you tooTake a look at the calories in your meals.

But have you ever looked at it?Calorie content of porridge? If not, then you've come to the right place - because we're not just talking about the calorie content ofHaferbrei, but enterTips and Trickshow you can also save or increase calories. Use theVerival KalorienrechnerCalculate calorie needs for free.

Delicious low-calorie porridge - discover here

How to calculate the calorie content of your porridge

The amount of calories in the porridge varies depending on the type. However, if you are preparing this healthy breakfast all by yourself, you should consider all the ingredients and their energy content.

The basic ingredient in most porridges isoatmeal. These nutritional bombs contain around 350 kilocalories per 100 grams - for an average portion of porridge you need around 50 grams and that's around 175 calories.

Then there are thefluid- whileclassic cow's milkhas a good 64 kilocalories per 100 milliliters with a fat content of 3.5 percent,On average, plant-based drinks are slightly lower in calories.Nut drinkfor example, often only have about 10 calories per 100 milliliters, while soy milk has a good 30 to 50 calories.

How many calories does porridge have? - Verival blog (1)

If you use about twice the amount of liquid for your 50 grams of oatmeal, you need about 100 milliliters.Depending on the desired consistency, you can of course use more or less liquid. However, twice the amount of liquid compared to the base is usually a good guideline.

So if you useMilch, Add new64 caloriesto your 175 calories for the oatmeal. If you use oneherbal drinkor justWater, get away with a of courseslightly fewer calories.

How many calories does porridge have? - Verival blog (2)

Print recipe

No ratings yet

Lower calorie knitting

Easy weight loss porridge recipe. Garnish your oatmeal with the right toppings and you have an amazing, healthy oatmeal that will help you lose weight.

preparation time3 Min

(Video) Stan Efferding - Protein, Fats & Carbs in Vertical Diet (macros)

let's sit3 Min

total time6 Min




  • 50 G oatmeal
  • 1 a pinch of Salt
  • 130 ml Water
  • healthy toppings: e.g. berries, healthy fats (almond paste)


  • Heat water (e.g. in a kettle)

  • Place the rolled oats in a bowl with a pinch of salt

  • Pour the boiling water into the bowl

  • Stir the porridge well until it reaches a creamy consistency

  • Decorate the porridge with your toppings



However, the milk already brings some sweetness to the porridge, while oatmeal with water should be rather tasteless. So they are still neededsome sweetness. Depending on the source you use, you can increase the calories as needed. If you use for exampleHonig, you should expect about60 calories per tablespoon.Agave syrup and date syrupalso have a similar calorie count.

However, if you prefer fresh fruit such asBerry, You can allow yourself a little more because of hercomparatively low energy density. For example, you can eat about 100 grams of blueberries for 60 calories. Berries are not only more nutritious than the classic sweeteners, they also fill you up better thanks to their larger volume. Therefore, of course, we recommend fresh fruit.

How many calories does porridge have? - Verival blog (3)

This is how many calories you should expect

If you addall ingredients, you get themfollowing bill: 175 calories for the rolled oats (50 grams), 64 calories for the milk (100 milliliters) and 60 calories for the sweet berries (100 grams). So this gives you pretty accurate300 calories for your oatmeal.

Ingredients in oatmealcalories (kcal)
50 grams of rolled oats175 kcal
100 ml milk 3.5%60 kcal
100 g blueberries60 kcal
topping of your choice100-150 kcal
total calories395-445 kcal

What's missing now are thosetoppings. No matter if seeds, nuts or similarMuesli crispy, that makes every porridge unique in taste. But in addition to the taste, you should also pay attention to the number of calories.nutsand seeds are real calorie bombs - you can find out here why they are still healthy.

Nevertheless, especially with toppings –less is more. A handful of nuts or seeds, for example, are enough not only to optimize the taste of your porridge, but also to add important nutrients.

Spices for your oatmeal - discover now

(Video) What I Eat in a Day To Stay Healthy and Fit In a Wheelchair

How many calories do I need?

However, the raw calorie count per meal is difficult to interpret without context. It makes a lot more sensedetermine yours own calorie needsFor reference. In summary, the average adult has adaily calorie requirement from 1800 to 2400 calories.

when you eatthree main mealsAnda snack a day, you can expect to eat about500 to 600 calories per meal. You can add a small topping to your porridge - a handful of nuts, for example, adds another 150 calories to your meal and also provides you with valuable nutrients.

How many calories does porridge have? - Verival blog (4)

To find out how many calories you should actually be eating to achieve yourideal weight, you can use the...BMI-Rechner. It calculates your BMI value and theideal value for your bodybased on the data you have entered. Based on this information, you can add or subtract a few calories if needed.

Calculate your BMI

If you have a littlehigherBMI value, You shouldcustomize yours DietAndphysical activityaccordingly. We would like to recommend the following recipe to you, because this porridge not only tastes delicious, but also contains a lot of proteins that support you in your sporting activities and help your body to recover.

How many calories does porridge have? - Verival blog (5)

Print recipe

No ratings yet

Low-calorie porridge with zucchini and oatmeal

preparation time10 Min

total time10 Min




  • 40 G oatmeal
  • 1/2-1 Zucchini
  • 30 G Protein Powder (optional flavor)
  • 1 tablespoon coconut flour
  • 300 ml Water
  • 1 Prise Salt
(Video) Structure and stability | treatment diaries


  • First, grate the zucchini into small pieces. It is best to grate them directly into the pot.

  • Then add the rolled oats and the protein powder.

  • Next, add the water to the pot and a teaspoon of coconut flour. The coconut flour makes the porridge nice and creamy and binds it together.

  • Now put your porridge on the stove and cook it for about 7 minutes over medium heat. Keep stirring well.

  • If your porridge is already creamy, take it off the heat and let it rest for another 2-3 minutes. Then your delicious porridge is ready without many calories.

  • Of course you can now refine your porridge with toppings of your choice, such as fresh fruit, nuts or seeds.



On the other hand, if you have a low BMI, your bodycan use a little more calories. For example, to increase the amount of calories in your porridge, you can use a little of itmore oatmeal, add some nut puree or fill in the remaining caloriestoppingsYour choice.


Aaverage porridgecontains in between300 and 500 calories. The actual number depends on the preparation method and the ingredients.

Especially with thattoppingsyou canbeef up your oatmeal in terms of calories and nutrients. To optimize your diet and health, you can use the BMI calculator to tell you if your weight is within the optimal range or not.

Depending on your results, you can take specific action and either reduce or increase the calories in your meals.

Nicholas Dworak

sports scientist

I am a sports scientist and aspiring journalist. In addition to my fascination with sports and writing, I like leafing through specialist books on nutritional science. For me, sport and nutrition go hand in hand when it comes to a healthy lifestyle.

Get to know our experts

(Video) Stan Efferding on Vertical Diet, Sleep over Cardio, MEAT and MORE!
  • lose weight78
  • breakfast320
  • Breakfast for children19
  • Fitness96
  • Live healthy368
  • Good morning from 10
  • Mindful Morning11
  • muscle building36
  • Nutrition450
  • Recipes139
  • Sport54
  • win it1


1. Stan Efferding's Quick Breakfast for People On The Go! | Vertical Diet
(Mark Bell - Super Training Gym)
2. VERTICAL DIET EXPLAINED! Live With Stan Efferding
(RxMuscle -- The Truth in Bodybuilding)
3. What Does Hafthor Bjornsson Eat? The Ultimate Guide to His "Vertical Diet"
4. Full Day of Eating on The Vertical Diet | IFBB Pro
(Josh Bridgman)
(More Plates More Dates)
6. The END of the Reverse Diet | Before and After 360 | How Much Did I Gain? #ketoweightloss
(Keto Chaos)


Top Articles
Latest Posts
Article information

Author: Geoffrey Lueilwitz

Last Updated: 27/01/2023

Views: 5704

Rating: 5 / 5 (60 voted)

Reviews: 83% of readers found this page helpful

Author information

Name: Geoffrey Lueilwitz

Birthday: 1997-03-23

Address: 74183 Thomas Course, Port Micheal, OK 55446-1529

Phone: +13408645881558

Job: Global Representative

Hobby: Sailing, Vehicle restoration, Rowing, Ghost hunting, Scrapbooking, Rugby, Board sports

Introduction: My name is Geoffrey Lueilwitz, I am a zealous, encouraging, sparkling, enchanting, graceful, faithful, nice person who loves writing and wants to share my knowledge and understanding with you.