Greggs Porridge: Price, Calories & All Three Flavours (2026)

The three Greggs porridge flavours

Each flavour is its own pot with its own nutrition panel: the flavouring is built in, not added at the till. Greggs makes the plain pot to order, and describes all three as gluten-free. Older guides sometimes list other flavours (a Red Berry pot has appeared on calorie databases, for example), but these three are what’s on our menu page now. There is no Brown Sugar porridge.

How much does Greggs porridge cost in 2026?

Greggs doesn’t run one national price. Most high-street shops sit on the standard tier, central London and city-centre shops charge a little more, and franchised sites (airports, motorway services, some rail stations) charge the most. Unlike most guides, the three flavours don’t share one price: Golden Syrup is listed lower than the other two.

Takeaway prices from our Greggs menu prices page. Eating in adds 20% VAT. Greggs adjusts prices from time to time and individual shops vary, so the Greggs App or the shelf card is always the final word. For the whole counter, see our Greggs breakfast menu prices 2026 guide.

London and airport prices for porridge

The uplift is 20p in a city or London shop for Simply Creamy and Apple & Cinnamon (25p for Golden Syrup), and 55p at a franchise site (45p for Golden Syrup). Buy a plain pot five mornings a week at a franchise site instead of a standard shop and that’s around £11 extra a month for identical oats. If you commute through a central London station, buying one stop earlier at a standard-tier shop is the easy saving. We break down the geography in our London prices vs rest of UK comparison and the travel side in our Greggs airport prices 2026 piece.

Greggs porridge calories and nutrition, pot by pot

Figures per pot, taken from the nutrition information Greggs publishes for each product:

Per 100g: Simply Creamy 109 kcal, Golden Syrup 105 kcal, Apple & Cinnamon 95 kcal. Greggs doesn’t publish fibre for these pots, so we haven’t quoted it.

Two things stand out. First, the plain and Golden Syrup pots have identical calories, so the sweetness costs you sugar rather than energy: 14g against 6.6g. Second, the flavoured pots carry noticeably more salt (0.47g, about 8% of an adult’s reference intake according to Greggs) than the plain pot (0.11g, about 2%). Sugars here are total sugars, which include the natural lactose from milk, so the added sugar is lower than the headline number.

If you’ve seen around 210 kcal quoted for the plain pot, that comes from older or alternative listings. Greggs updates recipes, and the main Greggs product page and our menu page both show 249 kcal. Whatever the label on your pot says is the number to trust.

Every pot comes in under 250 kcal, so porridge appears in our Greggs items under 300 calories list. The full counter is in the Greggs calories full menu 2026 guide.

Where the flavours really differ: sugar

Greggs puts the sugar in Golden Syrup at 16% of an adult’s reference intake, against 12% for Apple & Cinnamon and 7% for Simply Creamy. For most people the choice is a matter of taste. If you’re counting sugar, the plain pot is the clear pick.

How porridge compares with other Greggs breakfasts

Here are the porridge pots beside other breakfast items from our menu price list, with prices at standard tier:

Porridge is the lightest hot breakfast on the list, and a pot costs less than either breakfast roll. A croissant or a hash brown is cheaper still, but neither is a hot bowl of oats. Read the figures with the nutrition table above in mind: the porridge also gives you 7.5–8g of protein.

Is Greggs porridge gluten-free or vegan?

Gluten-free: yes, by Greggs’ labelling. Greggs describes all three pots as gluten-free and says they’re made with gluten-free oats. They do contain oats, which matters if you avoid oats for any reason. If you have coeliac disease, remember that Greggs shops also handle wheat-based products, so check the current allergen guide and ask in shop before you order. Our Greggs gluten-free menu guide covers the wider range.

Vegan: no. Greggs lists milk as an allergen in all three porridge pots, alongside oats, so none of them is vegan or dairy-free, and none is suitable for a milk allergy. For plant-based picks, see our Greggs vegan menu 2026 guide.

Allergen details can change when recipes do, so don’t rely on any article, this one included. Check Greggs’ official allergens and nutrition pages, our Greggs allergen guide, or run your order through the allergen and dietary filter tool before you queue.

Syns, WW points and calorie-tracker tips

Greggs publishes calories, fat, saturates, carbs, sugars, protein and salt for each pot, but not Slimming World Syns or WW points. Both are recalculated when plans change, so any single figure quoted online is an estimate. Because the pots contain milk (and sugar in the flavoured ones), they don’t behave like plain porridge oats you’d weigh out at home, so don’t assume the pot counts as a free choice.

The practical route is to use the per-pot figures in the table above. Log the pot by name and weight (for example, Simply Creamy 228g, 249 kcal) and let your plan’s calculator do the rest, since those tools work from nutrition figures like these. Our Greggs calorie and price calculator sits alongside the Slimming World Syns and WW points guides.

Five ways to get more from a Greggs porridge

• Choose by what matters to you. Simply Creamy has the least sugar and salt, Apple & Cinnamon has the fewest calories, and Golden Syrup is the sweetest and, on our price list, the cheapest.
• Look for the porridge deal. Greggs lets you swap the pastry in its breakfast pastry-and-hot-drink deal for a porridge pot, and delivery menus list porridge deals too. Prices and availability vary by shop, so check the Greggs App. Our breakfast roll deal runs until 11am, and it’s worth checking your shop’s cut-off in our Greggs breakfast times 2026 guide.
• Takeaway, not eat-in. The prices above are takeaway prices. Eating in adds 20% VAT, which on a £1.65 pot is around 33p.
• Pair it with a black coffee. A Golden Syrup pot plus an Americano (£1.95, 11 kcal) is £3.40 and about 260 kcal at standard tier. Swap to Apple & Cinnamon and it’s £3.60 and about 233 kcal. The coffee menu prices page shows what each milk choice adds.
• Porridge sold out? The closest cold alternative on the counter is the Overnight Oats with Seeds & Dried Fruit (285 kcal, £2.95 at standard tier). Check the app or shelf card on the day, because prices and availability differ by shop.

Greggs porridge FAQs