Nutritional Facts: Perfect Aussie Porridge

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  2/3 cup (54g)
rolled oats
1 cup (244g)
milk
1/3 cup (79g)
water
1 (182g)
apples
1 teaspoon (2g)
orange rind
2 tablespoons (21g)
sultanas
1 pinch (0g)
ground cinnamon
Total 1 serving
Alanine (g) 0.3 0.3 n/a 0.0 n/a n/a 0.0 1 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.5 0.3 n/a 0.0 n/a n/a 0.0 1 0
Ash (g) 1.0 1.8 0.1 0.3 0.0 0.3 0.0 4 2
Aspartic acid (g) 0.7 0.6 n/a 0.1 n/a n/a 0.0 1 1
Caffeine (mg) 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 28.1 290.4 2.4 10.9 3.2 10.9 1.3 347 174
Calories 204.8 156.2 0.0 94.6 1.9 62.3 0.3 520 260
Calories (kj) 856.9 653.9 0.0 396.8 8.1 260.7 1.4 2,178 1,089
Carbohydrates (g) 36.6 11.3 0.0 25.1 0.5 16.4 0.1 90 45
Cholesterol (mg) 0.0 34.2 0.0 0.0 0.0 0.0 0.0 34 17
Copper (mg) 0.2 0.0 0.0 0.0 0.0 0.1 0.0 0 0
Cystine (g) 0.2 0.1 n/a 0.0 n/a n/a 0.0 0 0
Dietary Fiber (g) 5.5 0.0 0.0 4.4 0.2 0.8 0.1 11 5
Folate (mcg) 17.3 12.2 0.0 5.5 0.6 0.6 0.0 36 18
Folate, DFE (mcg) 17.3 12.2 0.0 5.5 0.6 0.6 0.0 36 18
Folate, food (mcg) 17.3 12.2 0.0 5.5 0.6 0.6 0.0 36 18
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose (g) 0.0 n/a n/a 10.7 n/a n/a 0.0 11 5
Galactose (g) 0.0 n/a n/a 0.0 n/a n/a 0.0 0 0
Glucose (dextrose) (g) 0.0 n/a n/a 4.4 n/a n/a 0.0 4 2
Glutamic acid (g) 1.5 1.7 n/a 0.0 n/a n/a 0.0 3 2
Glycine (g) 0.3 0.2 n/a 0.0 n/a n/a 0.0 1 0
Histidine (g) 0.1 0.2 n/a 0.0 n/a n/a 0.0 0 0
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 0 0
Iron (mg) 2.3 0.1 0.0 0.2 0.0 0.4 0.0 3 2
Isoleucine (g) 0.3 0.5 n/a 0.0 n/a n/a 0.0 1 0
Lactose (g) 0.0 n/a n/a 0.0 n/a n/a 0.0 0 0
Leucine (g) 0.5 0.8 n/a 0.0 n/a n/a 0.0 1 1
Lysine (g) 0.3 0.6 n/a 0.0 n/a n/a 0.0 1 1
Magnesium (mg) 74.6 31.7 0.8 9.1 0.4 7.2 0.1 124 62
Maltose (g) 0.0 n/a n/a 0.0 n/a n/a 0.0 0 0
Manganese (mg) 2.0 0.0 0.0 0.1 n/a 0.1 0.0 2 1
Methionine (g) 0.1 0.2 n/a 0.0 n/a n/a 0.0 0 0
Monounsaturated Fat (g) 1.1 2.6 0.0 0.0 0.0 0.0 0.0 4 2
Niacin (mg) 0.6 0.2 0.0 0.2 0.0 0.2 0.0 1 1
Pantothenic acid (mg) 0.6 0.8 0.0 0.1 0.0 0.0 0.0 2 1
Phenylalanine (g) 0.4 0.4 n/a 0.0 n/a n/a 0.0 1 0
Phosphorus (mg) 221.5 226.9 0.0 20.0 0.4 23.7 0.1 493 246
Phytosterols n/a 0.0 n/a 21.8 0.7 n/a 0.0 23 11
Polyunsaturated Fat (g) 1.2 0.3 0.0 0.1 0.0 0.0 0.0 2 1
Potassium (mg) 195.6 368.4 0.8 194.7 4.2 153.9 0.6 918 459
Proline (g) 0.2 0.8 n/a 0.0 n/a n/a 0.0 1 1
Protein (g) 7.1 8.0 0.0 0.5 0.0 0.7 0.0 16 8
Retinol (mcg) 0.0 75.6 0.0 0.0 0.0 0.0 0.0 76 38
Riboflavin (mg) 0.1 0.4 0.0 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.6 5.6 0.0 0.1 0.0 0.0 0.0 6 3
Selenium (mcg) 15.6 4.9 0.0 0.0 0.0 0.1 0.0 21 10
Serine (g) 0.4 0.4 n/a 0.0 n/a n/a 0.0 1 0
Sodium (mg) 3.2 119.6 2.4 1.8 0.1 2.5 0.0 130 65
Starch (g) 31.3 n/a n/a 0.1 n/a n/a n/a 31 16
Sucrose (g) 0.5 n/a n/a 3.8 n/a n/a 0.0 4 2
Sugar (g) 0.5 n/a 0.0 18.9 n/a 12.2 0.0 32 16
Theobromine (mg) 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0 0
Threonine (g) 0.2 0.4 n/a 0.0 n/a n/a 0.0 1 0
Tocopherol, alpha (mg) 0.2 n/a 0.0 0.3 0.0 0.0 0.0 1 0
Tocopherol, beta (mg) 0.0 n/a n/a 0.0 n/a n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 n/a n/a 0.0 0 0
Tocopherol, gamma (mg) 0.1 n/a n/a 0.0 n/a n/a 0.0 0 0
Total Fat (g) 3.5 8.9 0.0 0.3 0.0 0.1 0.0 13 6
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 0 0
Tryptophan (g) 0.1 0.1 n/a 0.0 n/a n/a 0.0 0 0
Tyrosine (g) 0.2 0.4 n/a 0.0 n/a n/a 0.0 1 0
Valine (g) 0.4 0.5 n/a 0.0 n/a n/a 0.0 1 0
Vitamin A, IU (IU) 0.0 336.7 0.0 98.3 8.4 0.0 0.4 444 222
Vitamin A, RAE (mcg) 0.0 80.5 0.0 5.5 0.4 0.0 0.0 86 43
Vitamin B-12 (mcg) 0.0 0.9 0.0 0.0 0.0 0.0 0.0 1 0
Vitamin B-6 (mg) 0.1 0.1 0.0 0.1 0.0 0.1 0.0 0 0
Vitamin C (mg) 0.0 3.7 0.0 8.4 2.7 0.7 0.0 15 8
Vitamin D (IU) 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0 0
Water (g) 5.9 214.0 78.8 155.7 1.5 3.1 0.0 459 229
Zinc (mg) 2.0 0.9 0.0 0.1 0.0 0.1 0.0 3 2

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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