Porridge Rating: Which Porridge Is The Most Nutritious?

We have stumbled across this idea in vk.com communities, rechecked caloric values, added information, put pictures and given you porridge ratings for your delight.

Porridge is one of the bases and foundations of nutrient-enriched food, sources of healthy complex carbohydrates (by the way, read – why should we eat carbohydrates), and sometimes even proteins. No wonder we were stuffed during our childhoods with this low-fat joy for the gastrointestinal tract and the body as a whole.

In general, here’s a list of the healthiest porridges:

1st place. Buckwheat porridge


Buckwheat is the most vitamin rich. Particularly, there is a lot of vitamin B1, PP in this porridge, as well as silicon (almost the daily rate). Finally, buckwheat porridge has almost 6 grams per 100 grams of protein, which is particularly appreciated by athletes.

Calories: 163 kcal per 100 grams of cooked fluffy porridge.

 2nd place. Oatmeal porridge


Oatmeal is easy to cook (for instance: drown with milk or water, put into the microwave for 3-4 minutes), and legendary thanks to the phrase “Your porridge, sir.” Oatmeal is tasty and versatile, it is perfect with almost any supplements (and especially – with sweets). If it has no supplements and just water, then it has 2.5 grams of protein and 12 grams of carbohydrate. It also contains vitamins, minerals – especially a lot of manganese (about 30% of the daily rate).

Calories: 70 kcal per 100 grams of cooked water oatmeal.

 3rd place. Pearl barley porridge


Barley porridge is according to its taste, recherche. They also say that it is called the “porridge of beauty.”

Needless to say, when describing the amount of vitamins and minerals there “beautifully” abundant supply: a lot of vitamins of group B: B1, B2, B5, B6, B9, ranging from 4 to 16% of the daily rate of potassium, phosphorus, magnesium, iron, zinc, copper, manganese, selenium and 2.3 grams of protein and 28 grams of carbohydrates.

Calories: 123 kcal per 100 grams of cooked water porridge.

4th place. Pease porridge


Pease porridge – is not cereal food, unlike the others, but a bean, and it’s just a bomb of mineral nutrients and proteins. Only small number of lovers of its “specific” taste can get it down (and stay down) in the first place. The Soviet cafeteria style is due in no small part, which disfigures in our memories the taste of better-for-you product.

So in pease porridge (now it’s about dry peas but not about cooked mashed peas) – there are 20.5 grams of protein (more than in meat), almost half of the daily dose of vitamin B5, almost triple daily dose of silicon and almost daily dose of magnesium, not to speak of other nutrients (%% of the daily value in 100 grams):



Calories: 97 kcal per 100 grams.

 5th place. Maize porridge


Maize porridge is low in calories, but has a lot of silicon, iron, vitamins, and is rich in fiber, which is healthy for the gastrointestinal tract and in the getting the unnecessary substances out of the body.

Calories: 83 kcal per 100 grams.

6th place. Rice porridge


Rice water porridge contains few calories, a fat of about zero, and little protein – about 1.5-2.5 grams per 100 grams depending on the method of cooking and the amount of water in the cooked product.

Calories: 78 kcal per 100 grams

7th place. Millet porridge


Millet water porridge contains 3 grams of protein per hundred grams, 0.7 grams of fat and 17 grams of carbohydrates. This was another food torture for many people in the USSR who went to preschool. Believe me – it can be very tasty (and peas porridge).

Calories: 90 kcal per 100 grams.

8 place. Semolina


It is the most useless and even unhealthy one of all porridges.

First of all, because of the content of useless starch (semolina contains 70% of it). If you cook water semolina porridge, then it contains only 80 calories, almost 17 grams of carbohydrates, 2.5 grams of protein. 

A gastroenterologist Ekaterina Vasilyeva says: “Semolina has one serious fault: it is rich in phytin. Phytin changes the healthy environment in the infant intestinal tract so that the calcium and vitamin D are simply not absorbed with food. After its consumption there is decrement of iron absorption. Finally, semolina “eats” calcium. The mechanism is as follows: phytin contains phosphorus, which fixes calcium salt and don’t make them to flow into blood. The level of calcium salt in the blood of a person should be constant – about 10 mg per 100 ml of serum. Once the salt has become less, parathyroid glands “remove” them from bones and sent to blood.” This is all particularly unhealthy for children.

One of the advantages in certain circumstances: there is little fiber in semolina, and it is recommended in the postoperative period and exhaustion. Having chronic renal disease, for example, dishes made from protein-free porridges are recommended – in this case, the semolina is indispensable.

Generally, if we put more than 8 porridges into the rating – the semolina has inevitably the last place.

Calories: 80 kcal per 100 grams.


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