⏱ 25 min total

Jamaican Peanut Porridge

Name: Jamaican Peanut Porridge
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¼ cup Peanuts; ¼ cup Rolled oats; ¼ tbsp Whole wheat flour; ¼ tbsp Yellow cornmeal; 2 tbsp Sweetened condensed milk; 0.02 tsp Nutmeg; ¼ tsp Vanilla extract; ¼ tsp Salt; ½ cup Water

Per 1 serving · 220 g · 9 ingredients

Calories

413

21%
of a 2,000 cal day

Protein
15g
14% of calories
Carbs
44g
41% of calories
Fat
22g
45% of calories

Portion

At a glance

One serving of Jamaican Peanut Porridge (220 g) has 413 calories, with 15 g of protein, 44 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (31% DV), dietary fiber (21% DV) and Vitamin E (22% DV). Keep an eye on sodium and saturated fat, which provide 28% and 22% of the daily value.

Per 100 g

188cal

medium energy density

Protein per 100 cal

3.7g

Net carbs

38g

carbs minus fiber

Fiber

5.8g

23 g sugar

High in

20%+ of the daily value

Protein31%
Dietary fiber21%
Vitamin E22%
Thiamine29%
Niacin34%
Folate (B9)25%

Good source of

10–19% of the daily value

Riboflavin (B2)19%
Vitamin B617%
Pantothenic acid19%
Choline11%
Calcium15%
Potassium10%

Watch

20%+ of the daily value

Sodium28%
Saturated fat22%

Ingredients

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

Directions

Prep 10 minCook 15 min

1
Place the peanuts in a blender and process until it is almost smooth. Then remove the peanuts and place in a container.
2
Set 1 cup of water in a pot to boil and add ½ tsp of salt.
3
Place the oatmeal in a blender and process until it becomes powder. Then combine with the peanut.
4
Combine the flour, cornmeal, peanut, oatmeal in a container. Slow pour water in the container and mix the ingredients to make a liquid paste.
5
Slowly pour the liquid paste into the boiling water. Stir until evenly mixed. (Do not let the flour get lumpy)
6
Cover and cook on medium setting. To prevent the porridge from boiling over, lift the cover and allow steam to escape.
7
After 12 minutes turn the setting to low then add the vanilla extract, nutmeg, sweetened condensed milk and evaporated milk.
8
Stir until evenly mixed. Cover and cook for another 2 minutes. remove from heat and allow the porridge to slightly cool before serving.

Vitamins & minerals

Amounts for 1 serving (220 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	29 μg	3%
Vitamin C	1 mg	1%
Vitamin D	0.1 μg	0%
Vitamin E	3 mg	22%
Vitamin K	1 μg	1%
Thiamine	0.4 mg	29%
Riboflavin (B2)	0.2 mg	19%
Niacin	5 mg	34%
Vitamin B6	0.2 mg	17%
Folate (B9)	99 μg	25%
Vitamin B12	0.2 μg	7%
Pantothenic acid	1 mg	19%
Choline	60 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	151 mg	15%
Iron	2 mg	30%
Potassium	478 mg	10%
Magnesium	99 mg	24%
Phosphorus	315 mg	45%
Zinc	2 mg	21%
Copper	0.5 mg	54%
Manganese	1 mg	56%
Selenium	16 μg	29%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	8 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	6 g	—
Proline	1 g	—
Retinol	28 μg	—
Serine	1 g	—
Starch	1 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 413 calories

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

78min
Walking (3.5 mph)
50min
Cycling (moderate)
34min
Running (6 mph)
58min
Swimming laps

Common questions

How many calories are in Jamaican Peanut Porridge?

One serving of Jamaican Peanut Porridge (1 serving) has 413 calories, which works out to 188 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Jamaican Peanut Porridge high in protein?

It provides a solid 15 g of protein per serving (31% of the 50 g daily value), but protein supplies only 14% 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 Jamaican Peanut Porridge keto-friendly?

It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Jamaican Peanut Porridge?

639 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Jamaican Peanut Porridge?

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

Nutrition Facts

Serving size1 serving (220 g)

Calories413

% Daily Value*

Total fat 22g	28%
Saturated fat 4.5g	22%
Trans fat 0g
Cholesterol 13mg	4%
Sodium 639mg	28%
Total carbohydrate 44g	16%
Dietary fiber 5.8g	21%
Total sugars 23g
Protein 15g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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