Rye porridge

Rye porridge, known as ruispuuro in Finnish, is a traditional Nordic breakfast or meal made from rye flour or rye groats cooked in water or milk. It is a simple, hearty dish with a distinct, slightly sour flavor profile that is a staple in Finland and other parts of Scandinavia.

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🍽️ Nutrition at a glance

This porridge is a good source of complex carbohydrates and dietary fiber, providing sustained energy, while its protein content is moderate. A typical serving offers a range of B vitamins and minerals like magnesium, with a calorie count generally falling between 150-250 calories per bowl, depending on the exact ingredients used.

Nutrition breakdown

Calories	210 kcal
Protein	7 g
Carbs	42 g
Fat	2.5 g
Fiber	6 g
Sugar	1 g
Sodium	10 mg
Magnesium	80 mg
Phosphorus	250 mg
Iron	2.5 mg
Zinc	2.0 mg
Manganese	1.5 mg
Thiamin (B1)	0.3 mg
Niacin (B3)	4.0 mg
Folate	40 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, rye porridge is deeply embedded in Finnish food heritage, often associated with rustic, home-style cooking and historical sustenance. Nutritionally, the fermentation process sometimes used in preparing the rye can enhance its digestibility and contribute to its characteristic tangy taste, which sets it apart from many other grain porridges.