⏱ 27 min totalMaple and Raisin Porridge
Per 1 serving · 344 g · 8 ingredients
of a 2,000 cal day
- Protein5.7g6% of calories
- Carbs77g85% of calories
- Fat3.5g9% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Maple and Raisin Porridge (344 g) has 372 calories, with 5.7 g of protein, 77 g of carbohydrates and 3.5 g of fat. Most of its energy comes from carbs (85% of calories). It is high in dietary fiber (22% DV), riboflavin (b2) (26% DV) and calcium (26% DV).
High in
20%+ of the daily value
- Dietary fiber22%
- Riboflavin (B2)26%
- Calcium26%
- Iron22%
- Phosphorus20%
- Copper27%
Good source of
10–19% of the daily value
- Thiamine11%
- Vitamin B611%
- Potassium14%
- Magnesium12%
- Zinc12%
- Selenium16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup Almond milk
⅓ cup Rolled oats
1 tbsp Vanilla extract
¼ tsp Cinnamon
¼ tsp Ground ginger
⅛ tsp Nutmeg
1 small box (1.5 oz) Raisins
1 tbsp Maple syrup
Directions
- 1
Bring the almond milk to a boil in a pot over high heat. Add the oats, return to a boil, and cook until the oatmeal is very tender, adjusting to your preference.
- 2
Stir in the vanilla, cinnamon, ginger, nutmeg, and raisins, and cook for another 30 seconds. Remove from heat, allow to cool slightly, then add the maple syrup, mix well, and serve.
Vitamins & minerals
Amounts for 1 serving (344 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0.1 μg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 3 μg | 2% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 2 mg | 9% |
| Vitamin B6 | 0.1 mg | 11% |
| Folate (B9) | 10 μg | 3% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0 mg | 1% |
| Choline | 13 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 260 mg | 26% |
| Iron | 2 mg | 22% |
| Potassium | 659 mg | 14% |
| Magnesium | 52 mg | 12% |
| Phosphorus | 139 mg | 20% |
| Zinc | 1 mg | 12% |
| Copper | 0.2 mg | 27% |
| Manganese | 2 mg | 73% |
| Selenium | 9 μg | 16% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0 g | — |
| Beta carotene | 2 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 101 μg | — |
| Fructose | 13 g | — |
| Galactose | 0 g | — |
| Glucose | 12 g | — |
| Glutamic acid | 0.1 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0 g | — |
| Lactose | 0 g | — |
| Leucine | 0 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 0 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.2 g | — |
| Phenylalanine | 0 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0 g | — |
| Starch | 1 g | — |
| Sucrose | 12 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 372 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 71minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 52minSwimming laps
Common questions
How many calories are in Maple and Raisin Porridge?
One serving of Maple and Raisin Porridge (1 serving) has 372 calories, which works out to 108 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Maple and Raisin Porridge high in protein?
Not especially. It has 5.7 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Maple and Raisin Porridge keto-friendly?
It is hard to fit into a strict keto diet. One serving has 71 g of net carbs and 85% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Maple and Raisin Porridge?
162 mg per serving.
How much sugar is in Maple and Raisin Porridge?
40 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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