How many calories are in 100 grams of oatmeal. Calorie content of dry and boiled cereals. Calorie content of oatmeal porridge

The phrase “Oatmeal, sir!” even those who have not seen the famous film about Sherlock Holmes know. In fact, this dish “earned” its highest rating in the British Isles, although our ancestors also prepared it. Now we are accustomed to brewing not whole grains, but flakes - they are obtained by flattening oat grains. Range There are quite a lot of them, but one of the most popular (and familiar to us) brands of cereal "Hercules" gave oatmeal a second name - oatmeal. The product was named this way for a reason: it has been proven that oatmeal helps a growing body gain strength and a weakened body recover. Like other cereals, it contains a large number of fiber, which promotes the elimination of toxins and waste - and therefore weight loss.

How many calories are in oatmeal (oatmeal)

Oatmeal can become not only the basis for nutritious breakfasts, but also an ingredient in a wide variety of dishes - baked goods, desserts, soups. It is used to prepare decoctions and jelly that are good for the stomach, and add it to yoghurts and smoothies. Oatmeal is equally tasty in combination with milk and sweet fruits, and as a side dish for meat and fish. It is mainly boiled and baked - although the flakes can be eaten dry or slightly soaked.

Of course, the choice of oatmeal depends on the degree of processing of the cereal - the weaker the processing, the more nutrients the product retains. You can find out about this by the amount of time required to prepare porridge: the more it is required, the higher the nutritional value. The most useful from this point of view can be considered "Hercules". Followed by cereal "Extra"– from the dense first grade to the fast-cooking third. And here's oatmeal instant cooking can not be called either nutritious or healthy.

It is obtained from oatmeal oatmeal(money), used for baking bread, cookies, pancakes, pancakes and making jelly. The bran remaining as a waste product from flour production is similar in its effect on the body to whole oats. They are used in dietary nutrition, added to porridge or brewed separately.

Calorie content of oatmeal dishes varies and depends not only on the degree of processing of the grains, but also on the method of preparation and additives.

	Calorie content of oatmeal, kcal per 100 grams
Product	Oat bran	Oat groats	Oat flakes Extra	Oat flakes Hercules	Oatmeal (money)
In raw dry form	246	342	367	352	369
With milk	110	102	130	113
On the water	88	73	92	84	61
With milk and butter		146	160	143
On water with butter		130	122	114
With milk and sugar		158	167	163
On water with sugar		138	129	124
With milk, butter and sugar		190	204	190
On water with butter and sugar		171	166	161
With honey	100	117	129	125	86
With raisins		131	167	161
With pumpkin		63	94	91

Application in dietetics

Like all cereals, oats are very beneficial for the body. Its constant use helps reduce blood sugar levels and normalize the functioning of the liver, kidneys and gastrointestinal tract. Oatmeal with water is considered a medicinal and dietary product; By including it in your diet, you can immediately “kill two birds with one stone”: adjust your weight and improve your well-being.

Several diets have been developed based on oatmeal:

oatmeal mono-diet (due to its severity, it is practiced for no more than 5 days, during which this porridge becomes the only food);
oatmeal-fruit diet (porridge with a small amount of dried fruit alternates with unsweetened fruits and vegetables for a maximum of 10 days);
diet 6 cereals (during the week, only one cereal is consumed every day, and on the last day all cereals are mixed);
Berlin diet (in fact, this is the correct diet in which porridge is eaten for breakfast).

This mess will become an excellent alternative chocolates and sweet pastries during snacks. Vegetables, berries, fruits, nuts, honey or low-fat milk will add flavor and some healthy calories. If you don't have a stove or pan at hand, you can eat muesli or oatmeal cookies.

Recipes and calorie content of dishes with oatmeal

100 g oatmeal;
100 g corn flakes;
40 g walnuts;
20 g sunflower seeds;
20 g;
20 g;
10 g sunflower oil;
half a glass of low-fat milk.

Chop raisins and nuts, mix with seeds and flakes. Add butter and honey and dry slightly in the oven. Pour a small portion with milk. 100 grams of this hearty breakfast will contain only 253 kcal.

250 g oatmeal;
2 medium sized apples;
100 g honey;
90 g raisins;
50 g butter;
50 ml water;
30 g pine nuts;
half a glass of 1% kefir.

Grate the peeled apple and mix with cereal, raisins and nuts. Melt butter and honey over the fire, add water. Mix with dry base. Place the mixture on baking paper, place in the oven and bake for about half an hour at 165 degrees, stirring occasionally. Cool, pour a small amount of granola with kefir. The calorie content of a 100-gram serving will be 159 kcal.

Chicken soup with oatmeal

300 g;
200 g;
100 g oatmeal;
50 g;
sprig of dill;
salt - to taste.

While the chicken is cooking, you need to peel and cut the vegetables. Potatoes, carrots, onions and lastly flakes are added to the strained broth. The finished soup is decorated with dill. 100 grams – 105 kcal!

Oatmeal with bananas

2 tablespoons of oatmeal;
2 cups low-fat;
a tablespoon of honey;
a teaspoon of flour improver.

Improver, honey, and milk are successively added to the flakes, mixing thoroughly each time. The dough is poured into a mold and decorated with sliced bananas. The casserole is cooked in the oven for half an hour at 180 degrees. 100 grams of this dish will provide only 136 kcal.

Oatmeal charlotte

half a glass of oatmeal;
half a glass of wheat flour;
4 apples;
2 eggs;
egg white;
one and a half glasses of kefir (2%);
3 teaspoons honey;
a teaspoon of baking powder;
2 g cinnamon.

Beat eggs with honey and kefir and pour this mixture over cereal and flour. Then add baking powder, cinnamon and leave the dough for 20 minutes. The apples are cut, placed in a mold, filled with dough and placed in the oven. Cooking time – about 40 minutes, temperature – 180 degrees. A 100-gram piece will add only 91 kcal to your afternoon snack.

Nutritional value and chemical composition

The amazing properties of oatmeal are explained by its “inner content”. A small amount of oatmeal can compensate for a fifth of the daily required amount of protein - which is why it is valued not only by doctors, but also by athletes. If we talk about such useful fiber, 100 grams of flakes will provide almost half of it daily norm.

In terms of the content of vitamins in oatmeal, the leaders are group B, E and PP, which have a positive effect on nervous system and ensuring healthy skin and hair. Of the minerals in this product, silicon is responsible for beauty - there is one and a half times more of it than the daily norm. Manganese, which is indispensable for hematopoiesis and the growth of new cells, also exceeds its norm. Among other micro- and macroelements in oatmeal, magnesium, phosphorus, cobalt, molybdenum, copper and iron can be distinguished.

Regular use Porridges of various types can improve the functioning of the gastrointestinal tract, cleanse the body of waste and toxins, and also saturate it with vitamins, fiber and carbohydrates. The calorie content of cereals is not the lowest, but even this allows them not to be excluded from the diet.

In order to benefit from the dish and not gain extra pounds, you should understand the peculiarities of their energy value.

What determines the calorie content of cereals?

The large number of calories is due to the presence of complex carbohydrates and fatty acids. The maximum content of nutrients, vitamins and microelements is found in those cereals that have undergone minimal processing.

Before sale, some species are steamed, polished and crushed. As a result, they contain less benefits and more calories. So, in oatmeal contain 366 kcal per 100 grams, and in oatmeal itself there are 303.

Calorie content of different types of cereals in dry form

The most high-calorie cereals are rice, millet and semolina.

Popular white rice is considered by nutritionists to be unsuitable for dietary nutrition. It is better to use brown one instead.

Buckwheat and oatmeal have the fewest calories. Their energy value barely exceeds the 300 cal threshold.

Calorie content of different types of cereals in finished form

The initial calorie content of dry cereals cannot accurately determine the energy value of the finished dish due to many additional factors.

The product is not consumed raw. Cooking in water causes the grains to swell, become heavier and change consistency. Therefore, 100 grams of porridge with water and without additives will have fewer calories than 100 grams of dry cereal. And adding some products to the dish - for example, milk - will increase the calorie content.

Will also add calories:

sugar;
spices;
oil.

The diet menu involves preparing porridge with water and without additives.

Calorie table for boiled cereals

By replacing water with milk, even skim milk, you get a dish with a higher calorie content.

Calorie table for porridge with milk per 100 g

Porridge	Energy value, kcal
Pearl barley	110
Barley	107
Millet	92
Buckwheat viscous	91
Wheat	91
Oatmeal	89
Manna	81
Corn	77
Rice	76
Barley	74

Sugar and butter will make the porridge more nutritious. The calorie content of sugar is 400 kcal/100g, and 100 grams of butter contains 750 kcal.

Eat grains in the morning or lunchtime.
In the diet menu, do not add salt, sugar and spices to the dish.
Cook cereals in water.
Alternate cereals.

Cereal diet

Nutritionists have developed a special diet, which is called cereal or grain.

It lasts 7 days. You can choose one type of cereal and eat only that, or you can change the cereal daily. In both options, the body receives required amount nutrients and gets rid of extra pounds.

Basic Rules:

Cook exclusively with water.
Eliminate additives such as salt, sugar, and possible ways affect taste.
Drink at least 2 liters of water per day. Additionally allowed green tea also without sugar.

It is optimal to use buckwheat, oats, millet, all types of rice except white, and red lentils. Flakes are not suitable semolina. As an exception, you can add 1 teaspoon of honey to your morning serving. It is allowed to consume 100 ml of low-fat kefir, 1 apple and 100 ml of vegetable broth.

Vitamin and mineral composition oatmeal is represented by vitamins B1, B2, B3, B4, B5, B6, B9, E, minerals phosphorus, potassium, sulfur, magnesium, calcium, chlorine, sodium, silicon, iron, manganese, zinc.

The calorie content of oatmeal with water per 100 grams is 88 kcal. In 100 g of dish there are 3 g of protein, 1.7 g of fat, 15 g of carbohydrates. Oatmeal boiled in water is considered one of the most useful “suppliers” of easily digestible protein to the body.

The presence of starch in the composition provides high nutritional value of the dish. It is thanks to starch and fiber that oatmeal creates a feeling of fullness for a long time.

Calorie content of oatmeal with milk per 100 grams

The calorie content of oatmeal with milk per 100 grams is 102 kcal. 100 g of product contains 3.2 g of protein, 4.1 g of fat, 14.2 g of carbohydrates.

Milk porridge is rich in coarse fiber, which helps gently cleanse the stomach and also improves intestinal function.

Benefits of oatmeal

The benefits of oatmeal are difficult to overestimate. The main beneficial properties of the product are:

boiled oatmeal is indicated for such health problems as VSD, malfunction of the thyroid gland, liver disease;
Doctors recommend eating oatmeal daily for those who suffer from increased acidity gastric juice and colitis;
the benefits of oatmeal for improving memory, increasing concentration, and preventing constipation have been proven;
the large amount of B vitamins, magnesium, potassium and calcium in the porridge makes the product beneficial for the heart and blood vessels;

calcium and phosphorus in porridge are necessary to maintain healthy bone tissue;
oatmeal is recommended for the prevention of anemia and a tendency to flatulence;
if you want to gently cleanse your intestines of toxins, the best way There is nothing better than daily consumption of boiled oatmeal;
oatmeal contains many natural antioxidants;
oatmeal amino acids improve the functioning of the nervous system;
The low calorie content of oatmeal per 100 grams makes it a main component of dietary nutrition.

Harm of oatmeal

Consider the known harm of oatmeal:

When consumed daily in large quantities of boiled oatmeal, the absorption of calcium in the body slows down and also ensures its faster leaching from bone tissue. This is due to the phytic acid content in the porridge;
When you overeat oatmeal, a lot of starch enters the body, which is converted into sugar and increases glucose levels in the blood. Excess sugar is quickly deposited in the adipose tissue of internal organs;
Some people are intolerant to the gluten contained in oatmeal.

How to cook oatmeal with milk correctly

If you have never cooked oatmeal with milk, it will be useful for you to consider the following recommendations when preparing the dish. The most popular recipe for oatmeal with milk involves the use of the following dish ingredients:

1 cup whole grain oatmeal;
2 glasses of fresh milk;
1 pinch of salt;
4 tablespoons sugar;
45 g butter.

Steps for preparing oatmeal with milk:

Oatmeal grains are thoroughly washed with cool water and soaked in a pan of water for about 15 minutes. This soaking will reduce the cooking time of the porridge;
Milk is poured into a clean saucepan. It is brought to a boil over low heat, without leaving it unattended so that it does not escape;

Oatmeal is poured into boiling milk. The mixture is stirred and simmered over low heat for 15 minutes;
after removing from the heat, the porridge is infused for 4 - 5 minutes;
After this, add 45 g of butter to the oatmeal. Cover the porridge with a lid and leave with oil for another 5 minutes;
Now you can eat porridge. For those with a sweet tooth, it is recommended to add jam, honey, and dried fruits to it.

Oatmeal is very good for health. It is good on children's menus and diet menus. Prepared from flakes (usually) or flour. Boil in water or milk. You can diversify the dish with raisins, dried apricots, fresh fruits, honey, etc. Cereals are valuable for their vegetable proteins and fats. It contains dietary fiber that adsorbs heavy metal salts. The porridge contains vitamins B, E, PP, calcium, phosphorus, magnesium and iron. How many calories are in oatmeal cooked in water? What is the calorie content of popular five-minute porridges?

Nutritional value of oatmeal

Let's analyze the calorie content and energy composition of dry oatmeal.

Now let’s cook the cereal in water and see how the energy value changes. How many calories are in porridge?

Classic oatmeal recipe and its calorie content

Necessary products for oatmeal with water:

flakes (rolled oats) – 50 grams;
salt - a pinch;
water – 1 glass.

Pour water into a saucepan and place on high heat.
When it boils, add the flakes. Mix.
Cook over low heat, stirring occasionally.
The porridge has thickened a little - add salt. And stir again.
You can turn off the heat, cover tightly with a lid and let the cereal cook. Or you can leave the stove on and finish cooking the rolled oats.

Energy value of the dish:

This simple water dish will be an ideal breakfast for those losing weight, fasting or eating separate meals.

Porridge minutes

Many oatmeal manufacturers pamper consumers with instant products. I poured it in, let it sit for a minute, and it was done. By the way, many people prefer just such products. Crazy rhythm modern life, busy work schedule leaves no time for cooking. And some do not know how and do not want to learn how to cook porridge. No-cook oatmeal is made from grains that have been flattened into fine flakes. It is available with and without additives. Just pour boiling water over it for 5 minutes. And if you cook, then for about a minute. Prepared with milk, water or juice. Energy composition analysis:

The calorie content is almost 5 times higher than in regular porridge.

How to cook “five-minute”:

Bring water or juice to a boil.
Add flakes at the rate of: 2 parts liquid – 1 part dry product. Mix.
After a minute, turn off the heat and cover the dish tightly with a lid.
Simmer for 5 minutes.

Instant oatmeal can also be poured into yoghurts and jelly.

How many calories are eaten

Manufacturers indicate the calorie content of the dry product on the packaging. Different manufacturers have different numbers. And for those who count calories, even 10 units will be significant. Not everyone likes Lenten porridge. Sometimes you want to flavor them with butter, diversify them with raisins, dried fruits or a spoonful of honey. How to count calories in a finished dish? To make mathematical operations easier, let’s cook standard rolled oats in water.

The packaging of oatmeal says that 100 g contains 305 kcal. Water – 0 kcal.
If we prepare 100 g of rolled oats, then the porridge will also contain 305 kcal.
To find out how many calories you eat, you need to total divide into the portion of the dish consumed.

Let's assume that 100 g of dry cereal produces 400 g of porridge. We ate 150 g. We make up the proportion: 400 g - 305 kcal (the number of calories during cooking does not increase or decrease); 150 g – x kcal. In one serving that we ate: (150*305)/400 = 114 kcal. The calorie content of porridge with butter, raisins, apples, bananas, etc. is calculated using the same principle.

Find the calorie content of the products used. We determine their total calorie content (sum up).
We calculate the energy value of the finished dish (based on output weight).
Using the proportion, we find the number of calories in 1 serving.

Let's show it with an example. Ingredients for oatmeal with butter (in parentheses - calorie content per 100 g is multiplied by the amount taken for cooking):

Hercules - 1 glass, 90 g (305 kcal * 0.9 = 274.5 kcal).
Water – 3 glasses, 600 g (0 kcal).
Butter – 25 g (748 kcal * 0.25 = 187 kcal).

The total calorie content for oatmeal with butter is 461.5. Weight of the finished dish - 400 g. 400 g - 461.5 kcal 150 g - x kcal With one serving we get (150 * 461.5) / 400 = 173 calories.

Ready solutions

We calculated the energy value of popular oatmeal porridges cooked in water. The basis of all dishes that will be discussed below is oatmeal (1 cup, or 90 grams) and water (3 cups, or 600 grams). The weight of 1 serving is 150 grams. In brackets is the amount of ingredients taken for cooking.

Oatmeal with raisins (30 g). The total calorie content of the products is 351.90 kcal. One serving contains 132.
With banana (1 piece – 110 grams). Total energy value – 370.60 kk. In one plate - 139.
With strawberries (0.5 cup – 90 grams). All products – 309.60 kk. One serving – 116.1.
With sesame seeds (30 grams). The overall figure is 442.20 kk. In 150 g – 166.
WITH maple syrup(30 grams). The amount of energy in all products is 350.70. In one serving – 131.5.
With nuts (50 g). The value of all products is 600. One serving is 225 kk.

Oatmeal is famous for its slow carbohydrates. They provide a feeling of fullness for a long time and do not store fat. To prevent porridge in water from being tasteless, add berries, nuts, seeds, and dried fruits. Tasty additives do not have much effect on calorie content.

Calories, kcal:

Proteins, g:

Carbohydrates, g:

Oat flakes are produced by steaming and flattening, while partially preserving the cereal shell. Oatmeal varies in degree of purification, steaming time and thickness; the thinnest flakes cook the fastest, but they have practically no beneficial properties. Oatmeal is light brown or golden color with darker veins, light cereal aroma.

Porridge made from oatmeal - traditional breakfast not only in England, but almost everywhere. Oatmeal cooks quickly, keeps you feeling full for a long time, gives you vigor and fills the body with energy.

Calorie content of oatmeal

The calorie content of oatmeal is 366 kcal per 100 grams of product.

Oatmeal contains a large amount of coarse dietary fiber, which, when entering the stomach, absorbs liquid, increases in size several times, and, passing through the intestines, takes with it unnecessary waste and toxins, thereby cleansing the body. Fiber normalizes intestinal motility, stimulates digestive processes and is a preventative against constipation. Oatmeal contains , without which the energy necessary for the functioning of all body systems cannot be produced. The product helps to significantly reduce blood cholesterol levels and reduces the risk of cholesterol plaques on the walls of blood vessels. Including oatmeal in the diet prevents stroke, heart attack and atherosclerosis, increases the body's protective properties, and normalizes the activity of the nervous system.

Harm of oatmeal

Oatmeal for weight loss

Despite the fairly high calorie content of the product, it will not harm even the slenderest figure (calorizator). The uniqueness of oatmeal lies in the fact that the product is easily digested, and the complex carbohydrates that make up oatmeal satiate for a long time, and the body retains the energy received. Regular consumption of oatmeal normalizes digestion, so the weight loss process goes faster.

Selection and storage of oatmeal

The most useful are oatmeal, the cooking time of which is at least 10-15 minutes, that is, those that have undergone minimal processing and have retained all beneficial features whole grains. If oatmeal is sold in transparent packaging, you should pay attention to the absence of flour and small parts of the flakes; these are signs that the flakes were often subjected to mechanical stress during transportation.

Oatmeal should be stored in a cardboard or glass container, tightly closed, away from light. The shelf life of oatmeal usually does not exceed 6 months, so when purchasing, you need to pay attention to the date of manufacture.

Oat flakes in cooking

The most easy to use oatmeal is used to prepare porridge, the benefits of which have long been proven. It is best to cook oatmeal on, and, or add to the finished product. In addition, oatmeal is added to the dough for baked goods, cookies, muffins, and you can make pancakes and pancakes from oatmeal. Oatmeal can be used as a substitute for breading for fish, vegetables or cutlets.

For more information about oatmeal and other types of oatmeal, watch the video “Real Food. Oats" TV show "Live Healthy".

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