Figures from Greggs UK nutrition guide, September 2026 , collected by Boone
Apple & Cinnamon Flavour Porridge, as published. Calorie split calculated by Boone. How
The Apple & Cinnamon Flavour Porridge as published, seen four ways.
0 of 3 limits are over 30% in one breakfast item, the UK front-of-pack mark for high.
Nothing here passes 30% of an adult’s daily limits in one breakfast item.
Lower free sugarSimply Creamy Porridge →0.8g free sugar (3%), 249 kcalNHS limits by age: salt goes from 8% for an adult to 16% at age 4 to 6.
For age 4 to 6, free sugar is the bigger share: 4.8g is 25% of the day’s 19g limit.
Lower-salt swapSimply Creamy Porridge →0.11g salt, 4% of the 3g limitFor age 7 to 10, free sugar is the bigger share: 4.8g is 20% of the day’s 24g limit.
Lower-salt swapSimply Creamy Porridge →0.11g salt, 2% of the 5g limitFor age 11 to 17, free sugar is the bigger share: 4.8g is 16% of the day’s 30g limit.
Lower-salt swapSimply Creamy Porridge →0.11g salt, 2% of the 6g limitProtein counts in your favour here, but the saturated fat is still 7% of the adult limit.
8g of protein, #115 on the menu. Per calorie the Free Range Egg Pot gives more: 9.4g per 100 kcal against 3.4g.
Most protein per calorieFree Range Egg Pot →12g protein in 127 kcalHere the 188mg of sodium counts as useful after sweaty exercise.
37g of carbohydrate, with 17% of the energy from fat.
Natural sugars in milk, fruit and veg don’t count. NHS →
For smaller portions: the most nutrition per calorie, against all 213 Greggs items.
More protein per calorie than 43% of the 213 items on the menu.
More fibre per calorie than 97% of the 213 items on the menu.
Greggs does not publish vitamins or minerals for this item, so Boone does not estimate them.
The 2018 model indicates this breakfast item is not less healthy: it scores -1, below the line of 4.
Higher is less healthy; 4 or more would be classed as less healthy under this model. How the score works →
Joint #11 of 203 on the menu for this score (lower is better).
UK Nutrient Profiling Model 2018 →UK law does not require one for food made to order or sold loose, so Boone cannot count the ingredients or list the additives. Allergens are listed above, as published by Greggs. Recipes change, so check in the restaurant if you have an allergy.
Apple & Cinnamon Flavour Porridge 8g protein, 0.47g salt232Simply Creamy Porridge 7.5g protein, 0.11g salt249
Golden Syrup Flavour Porridge 7.6g protein, 0.47g salt249
Breakfast Box 21g protein, 2.1g salt287
Bacon Breakfast Roll 19g protein, 1.9g salt321
Cream Éclair 4.2g protein, 0.19g salt323
Omelette Breakfast Roll 19g protein, 1.3g salt352
Bacon & Omelette Breakfast Roll 22g protein, 1.9g salt363232 kcal as published. 232 kcal is 12% of a 2,000 kcal adult reference intake.
For a child aged 4 to 6 it is 16% of the day’s 3g salt limit and 25% of the 19g free sugar limit in one item. A Simply Creamy Porridge has 0.11g of salt, 4% of that salt limit.
11g of total sugar as published. Boone estimates 4.8g of it is free sugar: 1.2 teaspoons and 16% of an adult’s 30g daily maximum. The other 6.2g is naturally occurring and does not count.
8g, 3.4g per 100 kcal. It ranks #115 of 212 items on the menu for protein. The Free Range Egg Pot gives the most protein for the calories, 9.4g per 100 kcal.
-1 on the UK Nutrient Profiling Model 2018, calculated by Boone per 100g. Scores run from -20 to 40, and the higher the score, the less healthy the model rates the food. Foods scoring 4 or more would be classed as less healthy under this model.
As published, oats and milk. Soya and eggs may be present.
Source. Greggs UK nutrition guide, September 2026 , per item as sold.
Collected. Copied by Boone from Greggs’s published figures. Data checks are led by Murray Dare.
Calculated by Boone. Labelled where it appears.
Limits. NHS free sugar and salt limits by age; UK reference intakes for adults.
