⏱ 15 min totalTropical Grain-Free Breakfast Porridge
Per 1 serving · 411 g · 8 ingredients
of a 2,000 cal day
- Protein9.3g8% of calories
- Carbs53g46% of calories
- Fat24g46% of calories
At a glance
One serving of Tropical Grain-Free Breakfast Porridge (411 g) has 453 calories, with 9.3 g of protein, 53 g of carbohydrates and 24 g of fat. Most of its energy comes from carbs (46% of calories). It is high in dietary fiber (24% DV), Vitamin A (20% DV) and Vitamin C (55% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 60%, 73% and 72% of the daily value.
High in
20%+ of the daily value
- Dietary fiber24%
- Vitamin A20%
- Vitamin C55%
- Riboflavin (B2)28%
- Vitamin B647%
- Vitamin B1221%
Good source of
10–19% of the daily value
- Thiamine10%
- Folate (B9)16%
- Calcium15%
- Potassium16%
- Magnesium14%
- Zinc10%
Watch
20%+ of the daily value
- Sodium60%
- Saturated fat73%
- Cholesterol72%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Coconut meat
1 medium Banana
½ cup, chunks Pineapple
1 large Egg
½ cup Almond milk
1 tbsp Butter- 🥄½ tsp Salt
½ tsp Vanilla extract
Directions
- 1
Run dried coconut through a blender or food processor until it reaches a flour-like consistency. Set aside.
- 2
Purée the bananas and pineapple until mostly smooth. Add the eggs and milk and pulse gently to combine.
- 3
Pour into a medium pot and add the butter, salt, and vanilla. Heat over low to medium heat, stirring frequently to prevent burning.
- 4
As the porridge warms up, add the coconut "flour" and stir it in. Continue to heat a few minutes, stirring often.
- 5
Serve warm and enjoy!
Vitamins & minerals
Amounts for 1 serving (411 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 183 μg | 20% |
| Vitamin C | 50 mg | 55% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 1 mg | 47% |
| Folate (B9) | 63 μg | 16% |
| Vitamin B12 | 0.5 μg | 21% |
| Pantothenic acid | 1 mg | 28% |
| Choline | 170 mg | 31% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 151 mg | 15% |
| Iron | 2 mg | 22% |
| Potassium | 755 mg | 16% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 156 mg | 22% |
| Zinc | 1 mg | 10% |
| Copper | 0.3 mg | 32% |
| Manganese | 1 mg | 57% |
| Selenium | 20 μg | 37% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 30 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 82 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 7 g | — |
| Galactose | 0 g | — |
| Glucose | 8 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.3 g | — |
| Retinol | 175 μg | — |
| Serine | 1 g | — |
| Starch | 6 g | — |
| Sucrose | 15 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 453 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 86minWalking (3.5 mph)
- 54minCycling (moderate)
- 38minRunning (6 mph)
- 64minSwimming laps
Common questions
How many calories are in Tropical Grain-Free Breakfast Porridge?
One serving of Tropical Grain-Free Breakfast Porridge (1 serving) has 453 calories, which works out to 110 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Tropical Grain-Free Breakfast Porridge high in protein?
Not especially. It has 9.3 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Tropical Grain-Free Breakfast Porridge keto-friendly?
It is hard to fit into a strict keto diet. One serving has 47 g of net carbs and 46% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tropical Grain-Free Breakfast Porridge?
1374 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tropical Grain-Free Breakfast Porridge?
31 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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