Apple & Cinnamon Flavour Porridge: calories and sugar by portion and age

Greggs Apple & Cinnamon Flavour Porridge, oat porridge with apple compote and cinnamon in a paper pot on white paper, nutrition and calories

Boone’s analysis puts Greggs Apple & Cinnamon Flavour Porridge at 12% of an adult’s daily calories, 16% of the daily salt limit for a child aged 4 to 6 and 1.2 teaspoons of free sugar.

How many calories are in a portion of Greggs Apple & Cinnamon Flavour Porridge? It contains 232 kcal, 4.4g of fat (1.4g saturated), 11g of sugar and 0.47g of salt.

Build a full order with our nutrition calculator

Use the Boone calculator to build a full Greggs order rather than view this item on its own. Add a bake or sandwich, a sweet treat and a drink, then choose your age and sex for a more accurate view of how a portion of Apple & Cinnamon Flavour Porridge fits into a day.

Nutrition information

Nutrition information: Greggs Apple & Cinnamon Flavour Porridge

Energy	232 kcal
Fat	4.4g
of which saturates	1.4g
Carbohydrate	37g
of which sugars	11g
Fibre	4.4g
Protein	8g
Salt	0.47g

Nutrition figures are Greggs UK published data (September 2026), per item as sold. Boone converts them to the portion and age comparisons on this page.

Greggs Apple & Cinnamon Flavour Porridge contains 232 kcal, which is 12% of the 2,000 kcal adult daily reference intake. It provides 4.4g of total fat, of which 1.4g is saturated, 11g of sugar, 4.4g of fibre, 0.47g of salt and 8g of protein.

The saturated fat content of 1.4g represents 7% of the adult daily guideline of 20g.

Greggs gives the portion size as 234g, which works out at 99 kcal per 100g.

Sugar in Greggs Apple & Cinnamon Flavour Porridge

Greggs Apple & Cinnamon Flavour Porridge contains 4.8g of free sugar per standard serving (1.2 teaspoons). Greggs publishes a total sugar figure of 11g, of which Boone estimates 6.2g is lactose from milk, which does not count as free sugar. Moderate sugar

The NHS free sugar limit is 30g per day for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Free sugar excludes the sugars naturally present in milk and whole fruit.

Free sugar by portion: Greggs Apple & Cinnamon Flavour Porridge

Portion	Adult (female) 30g	Adult (male) 30g	Age 11 to 17 30g	Age 7 to 10 24g	Age 4 to 6 19g
Per portion	4.8g 16%	4.8g 16%	4.8g 16%	4.8g 20%	4.8g 25%

Teaspoons: 1.2 tsp

Boone calculates these percentages from Greggs UK published nutrition data against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under. For guidance only.

Salt in Greggs Apple & Cinnamon Flavour Porridge

Greggs Apple & Cinnamon Flavour Porridge contains 0.47g of salt per standard serving. Low salt

Children have lower salt limits: 3g per day for ages 4 to 6, 5g for ages 7 to 10.

Salt by portion: Greggs Apple & Cinnamon Flavour Porridge

Portion	Adult (female) 6g	Adult (male) 6g	Age 11 to 17 6g	Age 7 to 10 5g	Age 4 to 6 3g
Per portion	0.47g 8%	0.47g 8%	0.47g 8%	0.47g 9%	0.47g 16%

Calories in Greggs Apple & Cinnamon Flavour Porridge

Greggs Apple & Cinnamon Flavour Porridge contains 232 kcal per standard serving. Moderate calorie share

Daily calorie needs vary by age and sex.

Calories by portion: Greggs Apple & Cinnamon Flavour Porridge

Portion	Adult (female) 2000 kcal	Adult (male) 2500 kcal	Age 11 to 17 1936 kcal	Age 7 to 10 1553 kcal	Age 4 to 6 1291 kcal
Per portion	232 kcal 12%	232 kcal 9%	232 kcal 12%	232 kcal 15%	232 kcal 18%

Saturated fat in Greggs Apple & Cinnamon Flavour Porridge

Greggs Apple & Cinnamon Flavour Porridge contains 1.4g of saturated fat per standard serving. Low saturated fat

The saturated fat guideline is 20g a day for women and 30g for men, and lower for children.

Saturated fat by portion: Greggs Apple & Cinnamon Flavour Porridge

Portion	Adult (female) 20g	Adult (male) 30g	Age 11 to 17 20g	Age 7 to 10 18g	Age 4 to 6 16g
Per portion	1.4g 7%	1.4g 5%	1.4g 7%	1.4g 8%	1.4g 9%

Free sugar vs total sugar

Where the sugar comes from: Greggs Apple & Cinnamon Flavour Porridge

4.8g of the 11g counts as free sugar. The porridge is made with milk, so Boone deducts lactose at 1.3g per gram of protein on the three fifths of the protein it attributes to the milk, rather than the oats, and rounds up so free sugar is never understated. That is 1.2 teaspoons.

NHS daily free sugar limits: 30g for adults and children 11+, 24g age 7 to 10, 19g age 4 to 6.

Ultra-processed food: what is really in it

Processing: Greggs Apple & Cinnamon Flavour Porridge

Boone cannot classify this item, because Greggs chooses not to publish an ingredient list for it.

NOVA classification is read from an ingredient list. Without one there is no way to count additives, separate raw ingredients from manufactured ones, or say whether an item is ultra-processed. Boone does not estimate a NOVA group, because a guess presented as a classification would be worse than saying nothing.

Greggs publishes calories, macronutrients, fibre and allergens for its menu. Ingredient lists are the missing piece.

Ingredients

Greggs chooses not to publish an ingredient list

Ingredients: Greggs Apple & Cinnamon Flavour Porridge

Greggs does not publish the ingredients in a portion of Greggs Apple & Cinnamon Flavour Porridge, and it is under no legal obligation to do so.

Food prepared in a shop and sold loose counts as non-prepacked under UK food law. The legal requirement is to declare the 14 major allergens, and for large businesses in England to show calories at the point of choice. A full ingredient list is voluntary. Some chains publish one anyway. Greggs publishes nutrition and allergens for every item, but not ingredients.

This means no page on this site can tell you how many ingredients are in this item, how many of them are manufactured substances, or whether it is ultra-processed. Boone will not estimate any of it. That absence is Greggs’s decision, not an omission on our part.

Greggs is not unusual in this. UK law lets any business selling food made on the premises skip ingredient labelling entirely, and the chains that publish do so by choice.

Allergen information for this item is published by Greggs and is shown below. Recipes change, so always check in the shop before buying if you have an allergy.

Allergens at a glance

Greggs Apple & Cinnamon Flavour Porridge contains oats and milk. Greggs sells it as gluten free: made to a recipe with no gluten and tested to 20mg/kg or less.

Allergen information: Greggs Apple & Cinnamon Flavour Porridge

Allergen	Status
Wheat	Not present
Rye	Not present
Barley	Not present
Oats	Contains
Spelt	Not present
Kamut	Not present
Peanuts	Not present
Tree nuts	Not present
Sesame	Not present
Soya	May contain traces
Milk	Contains
Eggs	May contain traces
Fish	Not present
Crustaceans	Not present
Molluscs	Not present
Celery	Not present
Mustard	Not present
Sulphites	Not present
Lupin	Not present

Contains = declared as an ingredient. May contain traces = Greggs states the allergen cannot be excluded. Source: Greggs Customer Allergen Information Guide, version 13, 1 October 2026. Greggs prepares much of its food and drink in shop kitchens with shared equipment and cannot guarantee any item is allergen free.

Frequently asked questions

How many calories are in a portion of Greggs Apple & Cinnamon Flavour Porridge?+

Boone calculates that a portion of Greggs Apple & Cinnamon Flavour Porridge contains 232 kcal, which is 12% of an adult’s 2,000 kcal daily reference intake and 18% of the daily intake for a child aged 4 to 6.

How much sugar is in a portion of Greggs Apple & Cinnamon Flavour Porridge?+

A portion of Greggs Apple & Cinnamon Flavour Porridge contains 11g of sugar. Boone estimates 4.8g of that is free sugar, about 1.2 teaspoons, once the lactose is deducted. That is 16% of an adult’s 30g daily limit and 25% of the 19g limit for a child aged 4 to 6.

How much saturated fat is in a portion of Greggs Apple & Cinnamon Flavour Porridge?+

A portion of Greggs Apple & Cinnamon Flavour Porridge contains 1.4g of saturated fat. Boone calculates this as 7% of the daily guideline for an adult woman and 5% for an adult man, because the guideline differs by sex: 20g and 30g.

How much salt is in a portion of Greggs Apple & Cinnamon Flavour Porridge?+

A portion of Greggs Apple & Cinnamon Flavour Porridge contains 0.47g of salt. Boone calculates that as 16% of the daily limit for a child aged 4 to 6 and 8% of an adult’s 6g limit.

Is a portion of Greggs Apple & Cinnamon Flavour Porridge ultra-processed?+

Greggs does not publish ingredient lists for food and drink prepared in its shops, and UK law does not require it to, so Boone cannot assign a NOVA group to this item.

Is a portion of Greggs Apple & Cinnamon Flavour Porridge classed as less healthy?+

Under the government’s 2018 nutrient profiling model a portion of Greggs Apple & Cinnamon Flavour Porridge scores -1. The model classes a food scoring 4 or more as less healthy, so this item would not be. The 2018 model is published but not yet used for advertising rules. Greggs publishes fibre, so Boone uses its figure directly.