Porridge Bowl
This porridge bowl offers a nutritious and light option, rich in fiber to support healthy digestion. It provides a good source of plant-based protein, perfect for sustaining energy throughout the day. Additionally, it contains important minerals like calcium and iron, vital for strong bones and healthy blood. Its moderate saturated fat content makes it a balanced and tasty breakfast choice.
Macro Impact
A Serving (447 g) of Porridge Bowl contains 510 calories, 18 g of protein, 75 g of carbohydrates, and 14 g of fat.
Calorie Burn
How long would it take to burn off 510 calories?
- Walking3.5 mph, moderate pace90 min
- YogaModerate effort, gentle pace130 min
- SwimmingFreestyle, moderate effort67 min
- Biking12–14 mph, moderate effort49 min
- StairsStair climbing, moderate pace65 min
- Running5 mph (12 min/mile)47 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (447 g)
Carbohydrates
- Carbohydrates75 / 313 g(24%)
- Dietary Fiber13 / 38 g(34%)
- Soluble Fiber5 g
- Insoluble Fiber8 g
- Total Sugars12 g
- Added Sugars4 / 63 g(6%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat14 / 83 g(17%)
- Saturated Fat4.3 / 25 g(17%)
- Trans Fat0.2 g
- Monounsaturated Fat4.5 g
- Polyunsaturated Fat5 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.2 g
- Omega-64.8 g
- Omega-94.5 g
- Oleic Acid4.5 g
- Capric Acid0.1 g
- Erucic Acid0 g
- Lauric Acid0.2 g
- Stearic Acid0.9 g
- Caprylic Acid0.1 g
- Linoleic Acid4.6 g
- Myristic Acid1 g
- Palmitic Acid2 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.2 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.1 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein18 / 56 g(32%)
Amino Acids
- Lysine1.2 g
- Serine0.85 g
- Valine1.1 g
- Alanine1.1 g
- Cystine0.25 g
- Cysteine0.35 g
- Proline1.1 g
- Taurine0 mg
- Arginine1.2 g
- Histidine0.55 g
- Threonine0.85 g
- Isoleucine1.1 g
- Methionine0.25 g
- Tryptophan0.25 g
- Glutamic Acid2.4 g
- Aspartic Acid1.3 g
- Phenylalanine1.2 g
- Glycine0.85 g
- Leucine1.6 g
- Tyrosine0.75 g
Vitamins
- Vitamin A30 / 900 ug(3%)
- Vitamin C8 / 90 mg(9%)
- Vitamin D1 / 15 ug(7%)
- Vitamin E2 / 15 mg(13%)
- Vitamin K0.5 / 120 ug(0%)
- Vitamin B60.2 / 1.3 mg(15%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.3 / 1.2 mg(25%)
- Riboflavin (B2)0.15 / 1.3 mg(12%)
- Niacin (B3)1.2 / 16 mg(8%)
- Folate25 / 400 ug(6%)
- Pantothenic Acid (B5)0.8 / 5 mg(16%)
- Biotin3 / 30 ug(10%)
- Choline20 / 550 mg(4%)
Minerals
- Calcium200 / 1,000 mg(20%)
- Iron3 / 8 mg(37%)
- Magnesium70 / 420 mg(17%)
- Phosphorus200 / 700 mg(29%)
- Potassium400 / 3,400 mg(12%)
- Sodium150 / 2,300 mg(7%)
- Zinc1.5 / 11 mg(14%)
- Copper0.3 / 0.9 mg(33%)
- Manganese1 / 2.3 mg(43%)
- Selenium15 / 55 ug(27%)
- Iodine2 / 150 ug(1%)
- Chromium2 / 35 ug(6%)
- Molybdenum10 / 45 ug(22%)
- Chloride0 / 2,300 mg(0%)
Other
- Water310 / 3,700 g(8%)
- Caffeine0 mg
- Alcohol0 g
Sources
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