Porridge

Porridge has 400 kcal per 100 g.

Porridge contains 10 g of protein per 100 g.

Yes — 10 g of protein per 100 g, supplying 10% of its calories. That makes it a good protein source.

Yes — carbohydrates provide 78% of its calories (77 g per 100 g, of which 16 g is sugar). It also delivers 3.5 g of fiber.

Yes — 16 g of sugar per 100 g, roughly 4 teaspoons. Sugar makes up 21% of its carbohydrates.

It provides 3.5 g of fiber per 100 g — 12% of the daily value.

Nutri-Score weighs negatives (calories, sugar, saturated fat, sodium) against positives (fiber, protein) per 100 g. Points against come from calorie density (400 kcal), sugar (16 g), sodium (400 mg); points in favor come from fiber (3.5 g), protein (10 g). Overall that places it in band C.

About 25 g of Porridge equals 100 kcal. It is energy-dense, so small amounts add up quickly.