PORRIDGE POTS

The Saints

Starbucks classic oatmeal Calories 303, saturated fat 1.5g, sugars 9g, protein 11.7g, salt 0.39g Wholegrain, calcium-rich plain porridge will release carbohydrates slowly, leaving your hunger satisfied. Starbucks give you two topping choices – dried fruit or honey. Dried fruit will pack an extra punch of fibre, which keeps bowels healthy.

Caffe Nero apple and berry bircher Calories 203, saturated fat 2.5g, sugars 14.4g, protein 8.6g, salt 0.2g Oats, yogurt, berries, apple and seeds make up this chilled pot, which provides 15 per cent of your daily calcium recommendation (useful for protecting against osteoporosis), Vitamin C, and, unlike others, isn’t overloaded with sugar.

M&S apricot and peach overnight oats Calories 241, saturated fat 0.95g, sugars 12.4g, protein 8.9g, salt 0g

Oats, fat-free yogurt, milk, fruit and pumpkin seeds make for a nutritious and energising balance of muscle-building protein and wholegrains. The pot contains about ten per cent of both daily recommended intake of bone-building calcium and anaemia-protective iron.

The Sinners

Paul blueberry boost overnight oats Calories 257, saturated fat 1.8g, sugars 25.9g, protein 9.2g, salt 0.2g A whopping six teaspoons of ‘free’ sugar here (similar to a slice of apple pie). Fibre, which is essential for healthy bowels and can reduce risk of some cancers, is low at only 1.2g – about the same as in a slice of white bread.

Eat coconut and quinoa porridge Calories 256, saturated fat 11g, sugars 2g, protein 6g, salt 0g There’s as much saturated fat (from the coconut) as in four teaspoons of butter. There’s no evidence to support the claim of many advocates that saturated fat in coconut is a chemically different type that won’t raise cholesterol.