Oatmeal is the most popular cereal in England, Russia and Scotland. It is considered a dietary dish, and therefore in our country its per capita sales are close to British figures. Perhaps everyone knows about the properties of oatmeal. oatmeal is very small, and the benefits brought to the body are enormous. It contains a lot of different and fiber, which is extremely useful for the digestion process. Having eaten a portion of oatmeal for breakfast, you can get rid of hunger for a long time and at the same time not overload your body with extra heavy calories.
In addition, this product is rich in trace elements, natural starch compounds and proteins. Oatmeal helps to get rid of accumulated toxins and remove excess cholesterol. It is also a product with a low glycemic index, and therefore is recommended by nutritionists as the most useful among all cereals. This light product can be used as part of low-calorie diets when it is necessary not only to get rid of excess weight, but also to establish metabolic processes in the body. Eating several servings throughout the day without adding salt and sugar, and performing a small set of physical exercises, you can improve your body within a fairly short time without any negative consequences. And at the same time not to experience fatigue, apathy and other symptoms that always accompany fruit or vegetable diets.
On an oatmeal diet, you can easily lose a few pounds in a week and effectively cleanse the body of toxins and toxins. But it is necessary to use only whole flakes for porridge without additional additives. It is better not to use instant oatmeal, since the technology for processing them includes prolonged exposure to high temperatures, at which most of the nutrients are destroyed.
The calorie content of oatmeal directly depends on the method of its preparation. Given that the calorie content of dry oatmeal is about 300 kcal and when cooked they are boiled 2-3 times, but their energy value does not increase, the average serving of oatmeal on water will contain only 90 kcal. This is very little. But if you cook it in milk, then you can significantly increase the calorie content of oatmeal porridge.
If you do not want to eat unleavened oatmeal, then you can add fresh fruit or other fillers to it, such as butter, jam or honey. It should be taken into account that the energy value of additives will affect the calorie content of oatmeal. Very tasty with dried fruits and honey, raisins, dried apricots and prunes. Before adding dried fruits to porridge, it is recommended to pour hot water for several minutes to make them softer. Honey should be added only to ready-made, slightly cooled porridge, otherwise all the useful substances that it is rich in will easily collapse under the influence of temperature. A serving of oatmeal with dried fruits and honey will contain about 168 kcal. Knowing how many calories are in oatmeal, you can easily calculate your daily calorie intake and follow a healthy oatmeal diet.
By the way, in 2010, the diet of 6 cereals was recognized as the No. And the central place in this diet is given to oatmeal. And there is really nothing to be surprised here. Its high nutrient content and its balanced chemical composition speaks for itself. At the end of 2010, the diet of 6 cereals was recognized as the easiest way to lose weight quickly.
Many tasty and healthy dishes came to us from other countries, oatmeal is one of them. Almost every Scot and Englishman starts their breakfast with it for centuries.
Most of us have been familiar with oatmeal since childhood, as it is the perfect breakfast for a child. It is considered an excellent dietary dish, hearty, tasty and healthy for people of all ages.
How many calories are in 100 grams of oatmeal with water and milk? This question will interest many supporters of a healthy diet, as well as those who want to lose weight.
Oatmeal and its properties
For many centuries, oatmeal continues to be one of the most popular dietary and healthy dishes. She's being cooked on water or on milk from flakes or flour. Oatmeal is obtained from oats, which is a young crop compared to wheat.
To get oat flakes familiar to us, oat grains are first ground and then flattened. After that, the oil is pressed, the rest of the product is subjected to heat treatment. All applied processing methods help to get the grain more saturated, fragrant and roasted. In terms of composition, flakes differ from grains, but quite a bit. Oatmeal and bran are also obtained from grains, which are most often used in production.
Oatmeal nutritious and healthy. Depending on the type of oatmeal, the cooking time will vary. You can diversify them with various products:
- fresh fruits and berries;
- dried apricots;
- raisins;
- honey, etc.
Oatmeal stands out with a large amount of vegetable protein and carbohydrates. Despite this, it is considered a healthy dietary dish. The product also contains a lot of carbohydrates, which does not prevent it from being easily absorbed by the body. Regular use of this product has a positive effect on health and appearance.
Oatmeal calories per 100 grams
Ready-made oatmeal in water or milk is a tasty and healthy product. All cereals are high in carbohydrates. The calorie content of dry oatmeal is per 100 grams of cereal 342 calories:
- proteins - 12.3 gr; 49.2 kcal;
- fats - 6.11 gr; 54.9 kcal;
- carbohydrates - 59.5 gr; 238 kcal;
- dietary fiber - 8 gr.
The ratio of BJU by weight in dry form:
- proteins - 15.3%;
- fats - 6.0%;
- carbohydrates - 78.8%.
All cereals increase in size during cooking, so after cooking their energy value decreases. Now let's look at how this happens with oatmeal boiled in water and cooked in milk and how many calories are in them.
The calorie content of oatmeal cooked in clean water is 88 calories per 100 grams finished product, of which:
- proteins - 3.0 gr;
- fats - 1.7 gr;
- carbohydrates - 15.0 gr.
Currently, many manufacturers of oatmeal produce instant products. In such quick meals, the nutritional value is much higher, for example, in five-minute porridge, the calorie content will be 350 units per 100 grams, of them:
- proteins - 56 kcal;
- fats - 67.5 kcal;
- carbohydrates - 224 kcal.
Judging by the indicators, the calorie content of quick porridge exceeds the nutritional value of boiled porridge by 5 times. Fans of five-minute porridges should think about this. It is better to spend some time making traditional oatmeal and eat a lower calorie product.
Oatmeal boiled in milk has slightly more calories. There are 105 calories per 100 grams of milk oatmeal., of them:
- proteins - 3.2 gr;
- fats - 4.3 gr;
- carbohydrates - 14.2 gr.
With the help of such porridge, complex carbohydrates enter the body. They are processed into glucose for a long time to maintain the body's active vital activity.
Milk and porridge on the water can be even tastier if you add raisins, dried apricots, prunes, nuts to them, flavor with oil. With such additives, it will increase the energy value depending on the type of product.
Oatmeal boiled in water is rich in vegetable protein, which gives the body a high energy value. A high nutritional value is the main feature of oatmeal. There is a large amount of dietary fiber in oatmeal. Oatmeal porridge is an excellent adsorbent of heavy metal salts, so it is very important to include in your daily diet people living in large industrial regions.
Among grain crops, oatmeal is the leader in the content of proteins and fats. The protein contains many essential amino acids, they are perfectly absorbed by the body. The nutritional value of oatmeal is complemented by starches. Unsaturated fats in oatmeal are unstable and for this reason the groats quickly deteriorate during long-term storage. It is rich in valuable vitamins and minerals, it contains the most:
- vitamins of group B, as well as PP and E;
- salts;
- phosphorus;
- gland;
- magnesium;
- silicon;
- zinc;
- calcium.
- liver;
- digestive organs;
- atherosclerosis:
- to maintain the work of the heart and vascular system;
- diabetes.
It is especially useful to use oatmeal for those who have various problems with the digestive system. Porridge has an enveloping property and in the process of digestion it envelops the walls of the digestive organs, clearing them of the accumulated "garbage". For this reason, it has become an indispensable dish in the diet of losing weight. People who have constipation are advised to eat oatmeal regularly.
Oatmeal is included in the menu of many diets, and it is also introduced into the diet for many serious diseases, it reduces cholesterol in the blood. It is advisable to use such a dish for people of any age, since 1 plate of porridge can give the body 1/4 daily fiber requirement.
Oatmeal contains almost all B vitamins, is saturated with vitamin E, minerals sodium, calcium, zinc, chlorine, sulfur, manganese, silicon, iron, phosphorus, potassium.
Calorie content of oatmeal in milk with sugar per 100 grams is 84 kcal. A 100-gram serving of such porridge contains:
- 3.1 g protein;
- 2.42 g fat;
- 12.28 g of carbohydrates.
Recipe for cooking:
- 400 ml of milk is poured into 400 ml of boiling water;
- 150 g of oatmeal is poured into the resulting water-milk liquid. Porridge is cooked over low heat for 5 minutes with stirring;
- 1 teaspoon of sugar and salt to taste are added to the finished oatmeal in milk. Everything is thoroughly mixed, and the porridge is allowed to brew for 3-4 minutes.
Calorie content of oatmeal in milk without sugar per 100 grams
Calorie content of oatmeal in milk without sugar per 100 grams is 78 kcal. In 100 g of product:
- 3.15 g protein;
- 2.42 g fat;
- 11.7 g of carbohydrates.
To prepare oatmeal with milk without sugar, you need:
- pour 1 cup of oatmeal with 1.5 cups of 2.5 percent milk and 1 cup of water;
- bring the porridge to a boil;
- cook oatmeal after boiling for 5 minutes.
Calorie content of oatmeal in milk with butter per 100 grams
Calorie content of oatmeal in milk with butter per 100 grams is 133 kcal. Per 100 gram serving:
- 4.42 g protein;
- 5.18 g fat;
- 18.5 g of carbohydrates.
Cooking steps:
- 1 liter of milk is brought to a boil in a saucepan;
- add a little salt and 2 tablespoons of sugar to boiling milk. While stirring the milk, pour 200 g of oatmeal into it in small portions;
- after boiling, porridge is cooked for 6 minutes;
- put 1 tablespoon of butter in the finished dish.
Calorie content of oatmeal on water per 100 grams with oil
Calorie content of oatmeal in water with oil per 100 grams is 93 kcal. 100 g of the product contains:
- 3.1 g protein;
- 2.4 g fat;
- 15 g of carbohydrates.
Oatmeal in water with oil is a dietary product with a small amount of fat. Such porridge is indicated for recuperation during heavy physical and mental stress, it is an effective source of slow carbohydrates in the body.
Calorie content of oatmeal on water without sugar, with sugar per 100 grams
The calorie content of oatmeal in water without sugar per 100 grams is 14.6 kcal. In a 100-gram serving 0.5 g of protein, 0.27 g of fat, 2.52 g of carbohydrates. For cooking, boil 500 ml of water, add 100 g of oatmeal to boiling water, cook the porridge over low heat until it becomes thicker.
Calorie content of oatmeal on water with sugar per 100 grams is 87 kcal. In 100 g of the product 3 g of protein, 1.68 g of fat, 15.1 g of carbohydrates.
Calorie content of oatmeal with raisins per 100 grams
Calorie content of oatmeal with raisins per 100 grams is 33.2 kcal. In 100 g of the dish:
- 0.91 g protein;
- 0.47 g fat;
- 6.43 g of carbohydrates.
Steps to prepare oatmeal with raisins:
- 10 g of raisins are soaked for 8-10 minutes in boiling water;
- bring 200 g of water to a boil in a saucepan;
- 4 tablespoons of oatmeal, a pinch of salt are poured into the water. The resulting mixture is stirred and simmered for 6 to 7 minutes;
- 10 g of raisins are added to the finished oatmeal;
- porridge is insisted under a closed lid for 5 - 7 minutes.
Benefits of oatmeal
The benefits of oatmeal are quite large and are as follows:
- oatmeal is saturated with slow carbohydrates that saturate the body with strength and energy for a long time;
- With regular consumption of porridge in the blood, the level of cholesterol decreases. A similar effect is achieved due to the content of cholesterol-absorbing soluble fiber in oatmeal;
- oatmeal normalizes the concentration of sugar in the blood. Porridge cooked on water prevents sharp jumps in blood glucose;
- oatmeal is indicated for the prevention of diabetes;
- porridge is useful for weight loss, is an indispensable component of most diets;
- due to the large amount of vitamins and minerals in porridge, it is useful for strengthening immunity;
- useful substances of oatmeal are necessary for the prevention of heart disease, constipation, regulation of metabolism;
- oatmeal helps to improve the condition of the skin, stimulates the nervous system, normalizes the liver, is indicated in the treatment of diseases of the gallbladder and pancreas;
- numerous studies have proven the properties of oatmeal to normalize blood pressure.
Harm of oatmeal
The following harm of oatmeal is known:
- in very small quantities, oatmeal is allowed for celiac disease and diabetes;
- when overeating porridge, such negative effects as flatulence, bloating, stomach cramps occur;
- in large quantities, oatmeal disrupts the absorption of calcium and vitamin D. If the mineral and vitamin composition is not restored, diseases of the skeletal system may develop over time;
- it is recommended to abandon packaged "quick" porridge with the addition of various flavors. Such oatmeal can provoke allergic reactions, it is strictly prohibited during exacerbations of gastrointestinal diseases.
Is there anything healthier and tastier for breakfast than a cup of freshly prepared oatmeal with milk, fruits and nuts? No other dish will give so much energy, will not provide a feeling of satiety until dinner.
Although oats are harvested in autumn, they are available in stores all year round. Thanks to this, we can always not only eat the right breakfast, but also cook interesting dishes by adding oatmeal to them.
Oats are a very unpretentious crop that can grow where rye does not take root. Oatmeal owes its taste to the peculiarities of the technological process of collecting and processing grain. During the latter, the shell is not removed from the grain, which makes the final product rich in fiber and B vitamins.
How useful is porridge?
Oatmeal improves the functioning of the gastrointestinal tract.Oatmeal is high in fiber, which keeps you feeling full longer and reduces the risk of overeating during the day. Thus, a proper breakfast will save you from gaining excess weight and related health problems.
There is so much fiber in oatmeal that even just half a cup of porridge a day is enough to forget about stool disorders and increased gas formation. But it is worth noting that the smaller the oatmeal or oatmeal flakes, the less fiber it contains. Usually the grain size is indicated on the box of porridge. Try to choose the largest oatmeal, it has the most fiber and vitamins.
There are two types of fiber: soluble and insoluble. Soluble fiber absorbs water and becomes like a gel, which is then fermented by bacteria. And insoluble fiber is not digested, but simply moves through the gastrointestinal tract, adsorbing toxins and stimulating bowel function. Oatmeal is the leader among other cereals in the content of soluble fiber in the form of beta-glucan.
It has been proven that soluble fiber reduces the level of low-density lipoproteins ("bad cholesterol") by 10-15%, and reduces the risk of developing cardiovascular accidents.
A large amount of beta-glucan slows down the release of sugar, which gives oatmeal and oatmeal dishes a low glycemic index. Thanks to this, people suffering can better control blood glucose levels and do prevention of insulin resistance.
The calorie content is low - about 70 calories per 100 grams of porridge (on water, without oil and additives), which is why dieters love it so much. This cereal contains vitamins, phosphorus, copper, manganese, molybdenum, biotin, fiber and proteins.
A diet high in fiber has been shown to be effective in preventing colon cancer. It is believed that it is necessary to eat at least 30 grams of fiber per day, while in our daily diet sometimes there is not even half of this amount.
Types of oatmeal
- whole oatmeal;
- crushed oatmeal;
- rolled oatmeal (hercules).
The less processed the grain, the more fiber and nutrients it contains.
The stores offer a wide range of instant oatmeal. The most popular brands are five-minute cereals. They are very convenient to prepare, but they contain the most processed grain, which means there is much less fiber and vitamins than even in ordinary loose oats.
What to cook with oatmeal?
You can make hearty and tasty cookies from oatmeal. Consider the options for oatmeal dishes:
- Oatmeal on the water. The most dietary and tasteless version of porridge. Usually it is prescribed to people with during an exacerbation. And oatmeal on the water in small portions is used as a method of treating perforated stomach ulcers when it is not possible to provide the patient with adequate medical care (for example, in the taiga).
- Oatmeal with milk or cream. A very tasty dish is obtained if, during cooking, you add a little dried fruit to the pan or put fruits, berries, nuts, butter into slices already in the finished porridge. You can also add nut butter, syrups and even whipped cream to porridge.
- Oatmeal without cooking. Pour a portion of cereal with yogurt, kefir or yogurt in the evening, mix thoroughly, add fruits and nuts, sprinkle with chocolate chips and refrigerate. In the morning you will have a great breakfast!
- Smoothie with oatmeal. Add some oatmeal to your favorite meal for a nutritional boost. And remember, the larger the grain, the greater the benefit. Don't worry, the oatmeal will blend wonderfully with the blades of a blender.
- Baking with oatmeal. You can take ready-made oatmeal, or you can grind it yourself from flakes. Cookies, muffins and even biscuits are very tasty and satiating.
Oatmeal is very good for health. It is good in the children's menu, dietary. Prepared from flakes (more often) or flour. Cooked in water or milk. And you can diversify the dish with raisins, dried apricots, fresh fruits, honey, etc. Groats are valuable vegetable proteins and fats. It contains dietary fiber that adsorbs salts of heavy metals. The porridge contains vitamins B, E, PP, calcium, phosphorus, magnesium and iron. And how many calories are in oatmeal boiled in water? What is the calorie content of popular five-minute cereals?
Nutritional value of oatmeal
Let's analyze the caloric content, energy composition of dry oatmeal.
Now let's boil the cereal on the water and see how the energy value changes. How many calories are in porridge?
The classic oatmeal recipe and its calorie content
Necessary products for oatmeal on the water:
- flakes (hercules) - 50 grams;
- salt - a pinch;
- water - 1 glass.
- Pour water into the pan, put on maximum heat.
- When it boils, add cereal. Mix.
- Cook over low heat, stirring occasionally.
- Porridge thickened a little - salt. And interfere again.
- You can turn off the fire, cover tightly with a lid and let the flakes reach. Or you can leave the stove on and cook the oats.
Energy value of the dish:
This simple dish on the water will be the perfect breakfast for those who are losing weight, adhering to fasting or separate meals.
Porridge minutes
Many manufacturers of oatmeal pamper consumers with instant products. Fill it in - sweat it for a minute - and you're done. By the way, a lot of people prefer just such products. The frantic pace of modern life, busy work schedule does not leave time for cooking. And some do not know how and do not want to learn how to cook porridge. Oatmeal, which does not require cooking, is made from grains that are flattened into the finest flakes. It is available with and without additives. It is enough to pour boiling water for 5 minutes. And if you cook, then about a minute. Prepared with milk, water or juice. Energy composition analysis:
Calorie content is almost 5 times more than in ordinary porridge.
How to cook "five minutes":
- Bring water or juice to a boil.
- Pour in flakes at the rate of 2 parts liquid - 1 part dry product. Mix.
- After a minute, turn off the heat and tightly cover the dishes with a lid.
- Darken 5 minutes.
Instant oatmeal can also be poured into yogurt, jelly.
How many calories are eaten
Manufacturers indicate the calorie content of the dry product on the packages. Different manufacturers have different numbers. And for those who count calories, even 10 units will be significant. Not everyone loves porridge. Sometimes you want to flavor them with butter, diversify with raisins, dried fruits or a spoonful of honey. How to count calories in a cooked meal? For the convenience of doing mathematical operations, we will weld a standard oatmeal on water.
- On the packaging of oatmeal it is written that 100 g contains 305 kcal. Water - 0 kcal.
- If we cook 100 g of oatmeal, then the porridge will also have 305 kcal.
- To find out how many calories are eaten, you need to divide the total number by the part of the dish consumed.
Suppose 100 g of dry cereal made 400 g of porridge. We ate 150 g. We make up the proportion: 400 g - 305 kcal (the number of calories does not increase or decrease during cooking); 150 g - x kcal. In one portion that we ate: (150 * 305) / 400 = 114 kcal. By the same principle, the calorie content of porridge with butter, raisins, apples, bananas, etc. is considered.
- We find the calorie content of the products used. We determine their total calorie content (summarize).
- We consider the energy value of the finished dish (by output weight).
- Using proportions, we find the number of calories in 1 serving.
Let's show an example. Components for oatmeal with butter (in brackets - the calorie content in 100 g is multiplied by the amount that is taken for cooking):
- Hercules - 1 cup, 90 g (305 kcal * 0.9 \u003d 274.5 kcal).
- Water - 3 cups, 600 g (0 kcal).
- Butter - 25 g (748 kcal * 0.25 \u003d 187 kcal).
The total calorie content of products for oatmeal with butter is 461.5. The weight of the finished dish is 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 boiled in water. The basis of all the 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 - the number of ingredients taken for cooking.
- Oatmeal with raisins (30 g). The total calorie content of products is 351.90 kk. In one serving - 132.
- With a banana (1 piece - 110 grams). The total energy value is 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 indicator 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 slow carbohydrates. They provide a feeling of satiety for a long time and do not deposit in the fat depot. And so that porridge on the water is not tasteless, add berries, nuts, seeds, dried fruits. Delicious additives do not greatly affect the calorie content.
