Is porridge low-carb? Today, we take a look at the carb content of this British breakfast staple, share what you can enjoy as an alternative if you choose to give porridge the low-carb breakfast boot and share our go-to low-carb porridge toppings.
Warm, creamy, comforting, fast and filling, a good old bowl of porridge is a breakfast favourite. But is porridge low-carb and keto-friendly? Not so much. While porridge is an otherwise nutritious breakfast choice, it’s not exactly low on the carbohydrate front.
Is porridge low-carb?
No, Porridge is not low-carb or keto-friendly. Porridge is made from oats, which are around 66% carbohydrate by weight. A 40g serving of Scottish Porridge Oats typically contains around 24g net carbohydrates, 23.8g of which is starch.
Whether you choose to enjoy a bowl of porridge or not comes down to your own unique dietary needs, preferences and goals. According to Diet Doctor, a truly ketogenic diet requires an intake of under 20g carbohydrates per day. That means a single 40g serving of porridge oats would exceed your total daily carb allowance, in a single meal.
But there’s no single definition of a low-carb diet. If you’re choosing to be a little more liberal with your carbohydrate intake, an occasional bowl of morning oats can totally have a place in your balanced eating plan. After all, minimally-processed oats are a better carb-choice than most!
Just try to opt for steel-cut oats (rather than quick or instant oats) as they’re much lower on the glycemic index. Avoid flavoured oats if possible, as they tend to contain a lot of added sugar.
Porridge nutrition facts
A 40g serving of Scottish (steel cut) porridge oats made with water contains typically contains:
- 145 calories
- 2.8g fat
- 24.2g carbohydrate
- 4.1g protein
- 3.3g fibre
Oats are also a good source of manganese, phosphorus, copper, vitamin B1, iron, selenium and zinc.
How many carbs are in porridge?
If you’re following a low-carb, keto or lazy keto diet, what you choose to prepare your morning bowl of oats with can make a significant difference to the total carb content of the meal. Whether you prefer your porridge with full-fat milk, a plant-based alternative or simple water, here’s a quick run-down of how many carbs to expect.
- Carbs in porridge with water: 24g carbs
- Carbs in porridge with whole milk: 35.5g carbs
- Carbs in porridge with semi-skimmed milk: 36g carbs
- Carbs in porridge with skimmed milk: 36.5g carbs
- Carbs in porridge with oat milk: 38g carbs
- Carbs in porridge with coconut milk: 32g carbs
- Carbs in porridge with almond milk: 24.5g carbs
- Carbs in porridge with soy milk: 24.5g carbs
- Carbs in porridge with rice milk: 48g carbs
These figures may vary slightly between milk brands, especially when it comes to plant-based milk options. The figures are based on unsweetened 250ml liquid and 40g Scottish (steel-cut) porridge oats.
Low-carb porridge alternatives
Love your low-carb diet, but missing porridge? Try Purition as an instant low-carb porridge. Purition is an oat-free whole food blend of seven seeds and nuts—high in protein fibre & natural fats—at just 2–4g net carbohydrate per 40g serving/meal. Take 40g of Purition, add a splash of hot boiled water or milk, mix well, add your choice of toppings and voila. It’s a quick, easy and nutritious low-carb or keto alternative to porridge, so you don’t need to miss out!
Plus, if you like some low-carb breakfast variety, Purition is for you. On days you fancy something different, blend Purition with milk for a quick breakfast shake or mix it into yoghurt for a crunchy and creamy low-carb breakfast bowl. Purition for breakfast makes keeping your net carbs below 20-50g per day so much easier. One serving will keep you full for 4–5 hours, at only 2–4g carbohydrate per meal.
Low-carb porridge toppings
What’s porridge without toppings? Nothing, if you ask us! By adding a few low-carb porridge toppings, you can boost the nutritional content of your bowl and give your morning meal a taste and texture upgrade.
Whether you’re looking for low-carb options for an occasional bowl of oats or want to give your Purition low-carb porridge an extra kick, we’ve got you covered. Here are some of the best low-carb porridge toppings to consider when whipping up your next bowl:
Net carbs per…
- 40g raspberries: 2.2g
- 40g blackberries: 1.7g
- 40g strawberries: 2.3g
- ½ a peach: 4g
- 2 tbsp desiccated coconut: 1g
- 2 tsp vanilla extract: 1g
- 2 tsp cinnamon: 0.6g
- 25g almonds: 2g
- 25g pecan nuts: 1g
- 25g brazil nuts: 1.1g
- 25g macadamia nuts: 1.2g
- 2 tbsp chia seeds: 2g
- 2 tbsp flax seeds: 0.25g
- 2 tbsp pumpkin seeds: 2g
Porridge on a low-carb diet
While porridge isn’t suitable for a low-carb or keto diet, there’s no need to miss out. Depending on your personal health goals, you might be able to fit in an occasional bowl of oats into your healthy eating plan. If not, Purition is an easy, filling and nutritious low-carb porridge alternative.
How to make Purition low-carb porridge: Take 40–50g of Purition, add a splash of hot boiled water or warm milk and mix well. If you’d like a thinner porridge, add a little more water or milk until you hit that sweet spot. Finish by adding a light sprinkling of some of the low-carb porridge topping suggestions above.
We made Purition to make our own lives easier when following a low-carb and keto diet, because we didn’t always have time to cook or find suitable foods. Purition offers a natural and convenient way to lose weight on a low-carb diet, by providing a wealth of tasty whole food fats and protein at less than 4g net carbs per meal. Start with a Discovery Box and find your favourite flavour—we’ve got everything from chocolate to coffee & walnut! If you’d like to learn more about using Purition for weight loss, have a read of our weight loss guide.
New to Purition? Find your flavour with a Discovery Box.
We created Purition to help us make life that little bit easier… and healthier! It helps to take the stress out of healthy eating, making it easier to reach your weight-loss, fitness or lifestyle goals. Try it as a high-protein breakfast, a healthy lunch on busy days or to replenish lost nutrients after exercise.
Vegetarian: 70% seeds and nuts, plus whey
Vegan: 70% seeds and nuts, plus plant protein
£13.50 for any 6 flavours, with free and fast UK delivery.