Boone’s analysis puts Pret A Manger Pret's Proper Porridge at 11% of an adult’s daily calories, 6% of the daily salt limit for a child aged 4 to 6 and 1.7 teaspoons of free sugar.
How many calories are in Pret A Manger Pret's Proper Porridge? It contains 216 kcal, 8.7g of fat (4.8g saturated), 6.9g of sugar and 0.2g of salt.
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Nutrition information
Nutrition information: Pret A Manger Pret's Proper Porridge
| Energy | 216 kcal |
| Fat | 8.7g |
| of which saturates | 4.8g |
| Carbohydrate | 24g |
| of which sugars | 6.9g |
| Fibre | 4.2g |
| Protein | 8.7g |
| Salt | 0.2g |
Nutrition figures are Pret UK published data per serving as sold, taken from Pret UK's published product pages (pret.co.uk, October 2026). Boone converts the figures to the portion and age comparisons on this page.
Pret A Manger Pret's Proper Porridge contains 216 kcal, which is 11% of the 2,000 kcal adult daily reference intake. It provides 8.7g of total fat, of which 4.8g is saturated, 6.9g of sugar, 0.2g of salt, 8.7g of protein and 4.2g of fibre.
The saturated fat content of 4.8g represents 24% of the adult daily guideline of 20g.
Pret publishes figures both per serving and per 100g, which puts the portion at about 300g and 72 kcal per 100g.
Pret describes it as: A proper porridge made from British jumbo oats and fresh milk. Creamy and delicious.
Sugar in Pret A Manger Pret's Proper Porridge
Pret A Manger Pret's Proper Porridge contains 6.9g of free sugar per serving (1.7 teaspoons). 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: Pret A Manger Pret's Proper 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 | 6.9g
23% | 6.9g
23% | 6.9g
23% | 6.9g
29% | 6.9g
36% |
| Teaspoons | 1.7 tsp |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Salt in Pret A Manger Pret's Proper Porridge
Pret A Manger Pret's Proper Porridge contains 0.2g of salt per 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: Pret A Manger Pret's Proper 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 | 0.2g
3% | 0.2g
3% | 0.2g
3% | 0.2g
4% | 0.2g
6% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Calories in Pret A Manger Pret's Proper Porridge
Pret A Manger Pret's Proper Porridge contains 216 kcal per serving. Moderate calorie share
Daily calorie needs vary by age and sex.
Calories by portion: Pret A Manger Pret's Proper 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 | 216 kcal
11% | 216 kcal
9% | 216 kcal
11% | 216 kcal
14% | 216 kcal
17% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Saturated fat in Pret A Manger Pret's Proper Porridge
Pret A Manger Pret's Proper Porridge contains 4.8g of saturated fat per serving. Moderate saturated fat
The saturated fat guideline is 20g a day for women and 30g for men, and lower again for children.
Saturated fat by portion: Pret A Manger Pret's Proper 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 | 4.8g
24% | 4.8g
16% | 4.8g
24% | 4.8g
27% | 4.8g
30% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Fibre in Pret A Manger Pret's Proper Porridge
Pret A Manger Pret's Proper Porridge contains 4.2g of fibre per serving. Source of fibre
Fibre is the one figure here that is a target to reach rather than a limit to stay under. UK guidance is 30g a day for adults, 25g for ages 11 to 17, 20g for ages 7 to 10 and 15g for ages 4 to 6.
Fibre by portion: Pret A Manger Pret's Proper Porridge
| Portion | Adult (female)
30g | Adult (male)
30g | Age 11 to 17
25g | Age 7 to 10
20g | Age 4 to 6
15g |
|---|
| Per portion | 4.2g
14% | 4.2g
14% | 4.2g
17% | 4.2g
21% | 4.2g
28% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Ultra-processed food: what is really in it
Processing and additives: Pret A Manger Pret's Proper Porridge
Reading the ingredient list closely, Pret A Manger Pret's Proper Porridge contains gelling agents. These are not there to add nutritional value. They make industrial production and distribution possible.
Gelling agents
Set fillings and sauces into a gel. Found in the gelling agent: pectin; honey: honey.
Boone classifies Pret A Manger Pret's Proper Porridge as NOVA group 4, ultra-processed, based on Pret’s published ingredient list. NOVA groups foods by how far they are from their whole-food form, not by how nutritious they are. A group 4 food is not automatically unhealthy, and a group 1 food is not automatically healthy.
Pret A Manger Pret's Proper Porridge contains at least 15 distinct ingredients: 14 raw and 1 manufactured. Raw means something you could buy and cook with at home; manufactured means a substance that only exists as an output of industrial processing.
Ingredient count: Pret A Manger Pret's Proper Porridge
The 1 manufactured ingredients
gelling agent: pectin; honey: honey.
The 14 raw ingredients
whole milk, water, sultanas, sugar, sunflower seeds, dried cranberries, sunflower oil; five berry compote: water, strawberries, redcurrants, blackcurrants, raspberries, blackberries, lemon juice, cornflour.
Boone counts every distinct ingredient named in Pret’s published list, including those inside components such as bread or sauces, and removes duplicates, so salt appearing in several components counts once. Where an additive class is followed by a named substance, the substance is counted. Every figure here is a minimum.
Allergens at a glance
Pret A Manger Pret's Proper Porridge contains cereals containing gluten and milk. Pret lists it as suitable for vegetarians.
Allergen information: Pret A Manger Pret's Proper Porridge
| Allergen | Status |
|---|
| Cereals containing gluten | Contains |
| Crustaceans | Not declared |
| Eggs | Not declared |
| Fish | Not declared |
| Peanuts | Not declared |
| Soya | Not declared |
| Milk | Contains |
| Tree nuts | Not declared |
| Celery | Not declared |
| Mustard | Not declared |
| Sesame | Not declared |
| Sulphites | Not declared |
| Lupin | Not declared |
| Molluscs | Not declared |
Contains = declared by Pret on the product page. Not declared = not listed as an ingredient allergen; Pret prepares food in shops where all 14 allergens are handled, so it cannot guarantee any item is free from them. Source: Pret UK product pages and allergen guide (8 September 2026).
