Porridge with dates, nuts, and seeds calories & nutrition
Porridge with dates, nuts, and seeds contains 489 calories per serving (24% of a 2,000 kcal daily diet), with 19g fat, 71g carbs, and 13g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Porridge with dates, nuts, and seeds?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Porridge oats (cooked with milk) | 250 g | 225 | 7.5 | 32.5 | 7.5 |
| Dates (chopped) | 30 g | 84 | 0.15 | 22.5 | 0.6 |
| Mixed nuts (walnuts, hazelnuts) | 15 g | 90 | 8.25 | 2.25 | 2.25 |
| Pumpkin seeds | 5 g | 28 | 2.25 | 0.75 | 1.25 |
| Buckwheat groats | 5 g | 17 | 0.25 | 3.5 | 0.75 |
| Chia seeds | 3 g | 15 | 0.75 | 1.25 | 0.5 |
| Honey | 10 g | 30 | 0 | 8 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Porridge oats (cooked with milk) · Dates (chopped) · Mixed nuts (walnuts, hazelnuts) · Pumpkin seeds · Buckwheat groats · Chia seeds · Honey
How does Porridge with dates, nuts, and seeds compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Breakfast with Porridge, Scrambled Eggs, Toast, Banana, and Walnuts | 490g | 706 | 31g | +217 kcal, more protein |
| Buckwheat porridge with cashews and raisins | 195g | 342 | 9g | -147 kcal, less protein |
| Fruit and Nut Porridge | 415g | 563 | 17g | +74 kcal, more protein |
| Fruit and Nut Porridge with Yogurt | 230g | 418 | 16g | -71 kcal, more protein |
Frequently Asked Questions
Is Porridge with dates, nuts, and seeds healthy?
Yes. With 13g of protein and only 71g of carbs, Porridge with dates, nuts, and seeds is a nutritious meal. At 154 kcal/100 g, it has medium energy density — filling without excessive calories.
Is Porridge with dates, nuts, and seeds good for weight loss?
At 489 calories per serving, Porridge with dates, nuts, and seeds is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Porridge with dates, nuts, and seeds?
One serving contains 13g of protein, which is about 13% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Porridge with dates, nuts, and seeds?
- Macro split: fat 35%, carbs 58%, protein 7%
- Energy density: 154 kcal/100 g (medium)
- Top calorie contributors: Porridge oats (cooked with milk), Mixed nuts (walnuts, hazelnuts), Dates (chopped)
How long does it take to burn off Porridge with dates, nuts, and seeds?
- Jogging: ~56 min
- Cycling: ~64 min
- Walking: ~120 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Porridge with dates, nuts, and seeds?
- kcal: 24% of daily intake
- Fat: 27% of daily intake
- Carb: 35% of daily intake
- Protein: 13% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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