Porridges RANKED: From Pret to Quaker Oats – the healthiest oats to pick for your breakfast

It has long been described by nutrition experts as the breakfast of champions, for its generous helping of bowel-friendly fibre that keeps you full until lunchtime.

But the health benefits of porridge have now come under scrutiny, thanks to new Government guidelines classify some types of the morning favourite as ‘less healthy’, alongside junk foods. 

Under new plans to ban adverts of calorific and sugar foods before 9pm, ministers won’t allow commercials promoting some types of Quaker Oats. 

Nutrition experts have told MailOnline that the truth isn’t so simple — and most porridge options are a good breakfast option with many nutritional benefits. 

Primarily, the benefits lie in the naturally high-fibre content of oats — people who consume higher fibre diets are likely to be slim, as the nutrient helps people feel fuller for longer. 

This, of course, means they are less likely to snack or over-eat during mealtimes due to being extremely hungry.  

The problems, with made porridge brands, lie with the amount of added sugar that’s in flavoured versions — hence why some are falling foul of the Government strict new rules.

And it has, understandably, left many people confused as to whether or not porridge is healthy or not. 

In a bid to make the choices simpler, MailOnline has analysed a wide variety of popular products — from those available at high street chains, to supermarket favourites.

To rate them, we’ve compared them to the ultra-virtuous Flahavan’s Organic Jumbo Oats, which is essentially sugar-free and contains 3.3g of satiating fibre (roughly 8g per 100g, which makes it a high-fibre option).

McDonalds Porridge

Per 220g portion: 

Cals 154

Sugar 6.4g

Fibre 2g 

A serving of McDonald’s porridge comes in at a hearty 220g — but at 154 calories, it’s well within the NHS recommended 400 calorie limit for breakfast. 

The sugars here are naturally occurring in milk and from the small amount in oats, they do not contribute to the NHS recommended 30g limit for ‘added’ sugars. 

With strawberry jam, there’s an extra 10g — or two and a half teaspoons — of sugar, and this IS the ‘added’ type.

This still works out at fewer than 8g per 100g, which would be considered a medium sugar food, according to Food Standard Agency guidelines. 

Sachet or pot type porridges usually contain millled or ground-down oats, as it makes them faster to prepare — you can just add milk and stir, rather than needing to cook on the stove.

Milling breaks down some of the fibre content, but at 2g per portion, it’s still roughly equal to a slice of wholegrain bread, so will be filling. 

Health rating: 4 (plain, or 3 with jam)

Pret a Manger Porridge

Per 300g pot 

Cals 216

Sugar 6.9g

Fibre 4.2g

Pret’s porridge pot features just three ingredients — whole milk, water and oats. This means the sugar is all contained within the milk, and nothing is added.

This version appears different to the rest because of its impressive fibre content — roughly twice that of the others and about the same as two bananas.

However, this pot is a much bigger portion than the instant sachets above meaning that, like for like, the fibre content is much the same.

Pret give you the option of adding ‘toppers’ such as cranberries, sultanas and fruit compote. 

However this would add a considerable amount of ‘free sugar’, which is the type that is bad for oral health and can cause hunger pangs. Choose pumpkin seeds instead, which will add filling fibre, without the additional sugar.

Health rating: 4

Starbucks Classic Oatmeal

 

Per 300g pot:

Cals 233

Sugar 8.7g

Fibre 2.1g

This is a relatively simple porridge formulation, containing semi-skimmed milk and water, oats, a small amount of single cream and a pinch of salt.

All of the sugars in this pot comes from the milk, which are not counted in your limit of ‘free’ daily sugars, which is the type that rots teeth. 

The amount of fibre is lower than that of its competitors — albeit only slightly — possibly because of a marginally higher liquid to oat ratio.

This pot is the only analysed that contains cream to improve texture, which explains the higher calorie count. It also contains more saturated fat than any of the others.  

Having said that, the Pret version contains 1g more fat.

Health rating: 3.5

Tesco Apple & Cinnamon Instant Porridge Irish Oats

Per 190g sachet (prepared with water):

Cals 103

Sugar 2.9g

Fibre 2.9g

The main ingredient here is oat flakes — 88 per cent. However the fibre content, at roughly 1.5g per 100g, is lower than the Flahavan’s gold standard of 8g per 100g. 

It’s low calorie — the notional info is given without the addition of milk. A 180ml serving of milk would add roughly 80 to 110 cals, depending on the fat content, putting this alongside other options here. 

It also contains added sugar, which will account for virtually all of the 2.9g sugar — just over half a teaspoon — listed in the nutritional info, which isn’t masses but will lose it half a point, since we’re being strict. 

Health rating: 3.5

Quaker Oat So Simple Golden Syrup Porridge Sachets

Per 36g pack with 180ml semi-skimmed milk

Cals 220 

Sugar 15g 

Fibre 2.6g

This has 15g of sugar in total from milk and the addition of syrup however this comes in at roughly 7g, or just under two teaspoons of sugar per 100g, making it a medium sugar breakfast. 

But with 2.6g of fibre — the same as a slice of wholegrain bread — this makes a filling breakfast option. 

And just 220 calories which is roughly half of the NHS recommended limit for breakfast, so you could happily add some fruit for a more substantial meal.  

Health rating: 3

Quaker Oat So Simple Original Porridge Sachets

Per 27g pack, with 180ml semi-skimned milk:

Cals 180

Sugar 8.4g

Fibre 2.4g

Basically all of the sugar in a serving of this porridge comes from milk — which isn’t counted in the NHS daily 30g limit for sugar, due to the additional health benefits of milk. 

As with Quaker Oat So Simple Golden Syrup Porridge, there is a substantial 2.4g of fibre, which keeps you feeling fuller for longer — and less likely to snack between meals. 

At just 180 calories, and additional banana and some berries would help make it a more substantial meal, and add vitamins and minerals.

Again, these are milled oats, making them ‘instant’ to prepare, but reducing the fibre content — so it loses a health point against the ‘gold standard’ Flahavans jumbo oats.  

Health rating: 4

Ready Brek Original Porridge

Per 30g serving with milk:

Cals 183

Sugar 7.5g

Fibre 2.4g

Ready Brek is 60 per cent oats and 38 per cent oat flour, giving it a characteristic smooth texture. 

But this is also why, gram for gram, it’s lower in fibre than other instant porridge options listed here, which are likely to have a higher whole oat content. 

However, like other unsweetened porridge options it’s almost sugar-free — the sugar here all comes from milk, which, as a dairy product delivers bone-building calcium.

Adding a fibre fruit such as a banana would boost the health rating. 

Health rating: 3.5