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Cold Goji Berry Porridge⏱ 5 min total
Recipes

Cold Goji Berry Porridge

Per 1 serving · 311 g · 8 ingredients

Calories
462
23%
of a 2,000 cal day
  • Protein
    22g
    17% of calories
  • Carbs
    77g
    61% of calories
  • Fat
    12g
    21% of calories
Portion
  • ✓ Low sodium

At a glance

One serving of Cold Goji Berry Porridge (311 g) has 462 calories, with 22 g of protein, 77 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (61% of calories). It is high in protein (43% DV), dietary fiber (47% DV) and Vitamin A (37% DV).

Per 100 g
149cal
low energy density
Protein per 100 cal
4.7g
Net carbs
63g
carbs minus fiber
Fiber
13g
37 g sugar

High in

20%+ of the daily value

  • Protein43%
  • Dietary fiber47%
  • Vitamin A37%
  • Thiamine26%
  • Riboflavin (B2)45%
  • Niacin21%

Good source of

10–19% of the daily value

  • Vitamin C18%
  • Vitamin E15%
  • Folate (B9)13%
  • Pantothenic acid18%
  • Potassium18%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 min
  1. 1

    In a medium bowl, combine the oatmeal, ground flaxseed, chia seeds, almonds, goji berries, yogurt, honey, and banana. Stir until well mixed.

Vitamins & minerals

Amounts for 1 serving (311 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A329 μg
37%
Vitamin C16 mg
18%
Vitamin D0 μg
0%
Vitamin E2 mg
15%
Vitamin K2 μg
1%
Thiamine0.3 mg
26%
Riboflavin (B2)1 mg
45%
Niacin3 mg
21%
Vitamin B61 mg
45%
Folate (B9)53 μg
13%
Vitamin B121 μg
38%
Pantothenic acid1 mg
18%
Choline45 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium277 mg
28%
Iron3 mg
37%
Potassium826 mg
18%
Magnesium156 mg
37%
Phosphorus441 mg
63%
Zinc3 mg
23%
Copper0.5 mg
52%
Manganese2 mg
68%
Selenium28 μg
51%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)2 g—
Alpha carotene29 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene32 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride4 μg—
Fructose14 g—
Galactose1 g—
Glucose16 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose3 g—
Leucine0.4 g—
Lycopene0 μg—
Lysine0.3 g—
Maltose0.3 g—
Methionine0.1 g—
Monounsaturated fats3 g—
Phenylalanine0.3 g—
Polyunsaturated fats6 g—
Proline0.3 g—
Retinol1 μg—
Serine0.3 g—
Starch6 g—
Sucrose3 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 32 g—
Total omega 62 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 462 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 88min
    Walking (3.5 mph)
  • 55min
    Cycling (moderate)
  • 38min
    Running (6 mph)
  • 65min
    Swimming laps

Common questions

How many calories are in Cold Goji Berry Porridge?

One serving of Cold Goji Berry Porridge (1 serving) has 462 calories, which works out to 149 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Cold Goji Berry Porridge high in protein?

It provides a solid 22 g of protein per serving (43% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Cold Goji Berry Porridge keto-friendly?

It is hard to fit into a strict keto diet. One serving has 63 g of net carbs and 61% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cold Goji Berry Porridge?

51 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Cold Goji Berry Porridge?

37 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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