443 porridge & oats products sold in Irish supermarkets, ranked by protein per 100 calories.
Porridge & Oats: typically 362 calories per 100g. Individual products range from 25 to 501 per 100g.
Real label figures, compiled from on-pack data and Open Food Facts — last checked 2026-09-18.
Find the food here, then set a daily calorie target or log it in the tracker.
| Product | kcal/100g | Protein/100kcal | Carbs/100kcal | Fat/100kcal |
|---|---|---|---|---|
| Old School Labs Vintage Bounty - Oatmeal Cream Pie | 110 | 18.2g | 2.7g | 3.2g |
| Browse Protein Oatmeal | 100 | 15g | 8g | 1g |
| Quest Protein Bar Oatmeal Chocolate Chip Flavour 60g | 331 | 10.3g | 4.2g | 3.6g |
| Probites Oatmeal raisin | 354 | 10.2g | 10.2g | 2.5g |
| Coop High Protein Porridge | 98 | 9.4g | 11.2g | 1.7g |
| Qualité prix High protein porridge | 98 | 9.4g | 11.2g | 1.7g |
| Nairns Fruit & Seed Oat Cracker | 120 | 8.3g | 8.3g | 4.2g |
| Avonmore PRO-OATS Vanilla Flavoured & Enriched 1% Fat Milk Drink | 67 | 8.1g | 13.4g | 1.5g |
| Oatco Super Berry Overnight Oats | 380 | 7.8g | 12.5g | 1.7g |
| Oats overnight blueberry cobbler | 260 | 7.7g | 13.8g | 1.9g |
| The Protein Works Protein Porridge 360 Milk Chocolate Flavour 500g | 365 | 7.7g | 14.6g | 1.8g |
| The Protein Works Porridge 360 Original Flavour | 372 | 7.5g | 14.7g | 1.7g |
| Oats Overnight Caramel Cold Brew | 365 | 7.4g | 14.8g | 1.9g |
| Recipes with Fraz Nutella Baked Oats | 378 | 7.4g | 11.6g | 2.6g |
| Oats overnight Mixed berry | 300 | 7.3g | 14.3g | 2g |
| Oats overnight Smores | 300 | 7.3g | 14.3g | 2g |
| Oats overnight Strawberries and Cream | 280 | 7.1g | 14.6g | 1.8g |
| The Protein Works Protein Porridge 360 Banana Choc Chip 2kg | 380 | 7g | 14.4g | 1.9g |
| Alpro Gut Health Oats Natural Dairy Free Yoghurt Alternative 400g | 55 | 6.9g | 5.8g | 3.5g |
| Alpro Plain With Oat Yoghurt Alternative 500g | 55 | 6.9g | 5.5g | 3.6g |
| Oats overnight Apple cinnamon overnight shake | 349 | 6.8g | 15g | 1.6g |
| Offset Nutrition Pretty little meal porridge apple cinnamon crest | 139 | 6.8g | 11.6g | 2.4g |
| Purepower Chocolate And Hazelnut Protein Oats | 148 | 6.8g | 11.3g | 3g |
| Uncle toby’s Quick sachet protein vanilla oats | 385 | 6.7g | 14.1g | 1.5g |
| Cacow OATMEAL CACOW | 381 | 6.6g | 10.5g | 3.4g |
| Glenisk Organic Baby Fromage Frais Mango, Apple, Banana and Oats 4x60g | 75 | 6.4g | 7.9g | 4.8g |
| On the Go Strawberry Oatmeal Parfait | 100 | 6.4g | 15.2g | 1.4g |
| Upgront Eiwit Oats | 426 | 6.3g | 9.6g | 3.8g |
| Linwoods Protein Overnight Oats Vanilla Flavour 300g | 385 | 6.2g | 13.2g | 2g |
| M & S Salted Caramel Overnight Oats | 324 | 6.2g | 10.9g | 2.7g |
| Redefine Chunky monkey oats | 340 | 6.2g | 10.6g | 4.1g |
| Toni Zimmermann More Bananen Split Schoko-Oats | 180 | 6.2g | 11.8g | 2.2g |
| Healthy Grain Kitchen Nutella Style Protein Oats 225g | 145 | 6.1g | 12g | 3g |
| Protein Works Overnight Oats | 374 | 6.1g | 15g | 2.1g |
| The Protein Works Overnight Oats Dark Choc Raspberry Flavour 500g | 376 | 6.1g | 15.2g | 2.3g |
| Costa Coffee Iced Oat Velvetino - Skimmed Milk - Medium | 25 | 6g | 18.4g | 0.4g |
| Gourmetfuel Oatmeal With Greek Style Yogurt, Fruit & Nuts | 98 | 6g | 11.8g | 3.3g |
| Linwoods Chocolate Flavour Protein Overnight Oats 1kg | 390 | 5.6g | 12.3g | 2.5g |
| M&S Apple crumble overnight oats | 320 | 5.6g | 13.1g | 1.3g |
| Tesco High Protein Oat and Seed Granola 500g | 423 | 5.6g | 12.5g | 2.6g |
| Karma Protéine cacao porridge | 153 | 5.5g | 10.5g | 3.1g |
| Aldi Harvest Morn Chocolate Protein Oats Porridge Pot 70g | 124 | 5.3g | 14.5g | 1.9g |
| Costa Coffee Cheese Triangles On Oatmeal Bread 78g | 244 | 5.3g | 13.2g | 2.5g |
| Karma Protein porridge | 378 | 5.3g | 10.8g | 3.2g |
| Kavanagh’s MADE WITH 100% IRISH OATS I'm New PREMIUM WHOLEGRA | 88 | 5.3g | 16.6g | 1g |
| SPAR Tuna Mayonnaise Sandwich on Oatmeal Bread | 226 | 5.3g | 9g | 4.7g |
| Flahavan's Oat Bran 750g | 345 | 5.2g | 14.8g | 1.2g |
| Nutriquick Power Pots Overnight Oats 150g | 192 | 5.2g | 11.5g | 3.3g |
| FLAHAVAN'S FORTIFIED PORRIDGE OATS Plain | 373 | 5.1g | 16.1g | 1.3g |
| Flahavan's High Protein Fortified Porridge Oats | 370 | 5.1g | 16.2g | 1.2g |
Showing the top 50 of the 442 porridge & oats products that carry a comparable calorie figure, ranked by protein per 100 calories. Figures per label, sourced from Open Food Facts and tracker user logs, last checked 2026-09-18.
Scan your own shop with FoodSussed: calories and macros from the barcode, plus an estimated processing level from 1 to 4 with the reasons. Or start with the fat-loss guide built around Irish food.
442 of the 443 porridge & oats products carry 20 calories or more per 100g, which is the floor below which protein per 100 calories stops being a real number. Across those the median is 3g of protein per 100 calories. 4 clear 10g of protein per 100 calories — about one in 110, and 10g is the line Keith uses for a food that pays for its calories.
Calories run from 25 to 501 per 100g inside this one group, a 20-fold spread, so “porridge & oats” on its own tells you almost nothing about what a portion costs you.
Own-brand is not the compromise here. The supermarket own-label median is 3.3g of protein per 100 calories across 52 products, against 3g for the 390 name-brand ones.
Most of what is sold as porridge & oats is not a protein food. The 4 that clear 10g per 100 calories sit at the top of the table and are the exceptions, not the rule.
67 of the 442 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.
The practical half of this — counting calories without weighing everything.
For one specific product rather than the whole group, the 20,000-product database is searchable on Calories in Ireland, and the same figures are built into the calorie app.
Real barcode-matched products with a confirmed photo — the same rule as Calories in Ireland: a photo only shows where we have a confirmed Open Food Facts match, never a guessed stock image.
We track 443 porridge & oats products across Irish supermarkets and brands. 442 of them carry 20 calories or more per 100g, which is the point below which protein per 100 calories stops being a real number, so those are the ones ranked and averaged here.
The table is sorted highest protein per 100 calories first, so the answer is the top row. The more useful number is that the median for the whole group is 3g per 100 calories and 4 products clear 10g — that tells you whether porridge & oats is worth buying for protein at all, which protein per 100g does not.
