One of the healthiest grains is an annual plant called oats. Its grains are used to produce cereals, cereals and flour. In cooking, tasty and healthy food is prepared from this product. You can make oatmeal or oatmeal porridge from oatmeal, drinks and dietary soups from cereals, pancakes, pancakes and other baked goods from flour. Oatmeal has a special energy value, which makes it a suitable product for weight loss and treatment. Let's consider what the calorie content of oatmeal is, what its benefits and harms are for human health.
Features of the composition
Due to the low calorie content of oatmeal, it is recommended to eat it on fasting days in order to cleanse the body. Oats contain vitamins A, B1, B2, B5, as well as potassium, iron, phosphorus, calcium and other useful microelements. In terms of external features, oatmeal is similar to rice.
It takes about 30-40 minutes to cook this whole kernel. As for oatmeal, they have a separate commercial name - “Hercules”. It is made from the same oats, but using different technology. Initially, the grain is subjected to a cleaning process, after which it must be boiled and flattened into thin petals using smooth rollers. It only takes a few minutes to prepare. Due to the heat treatment to which these flakes are subjected, it is not recommended to eat them every day.
This porridge is an excellent option for inclusion in the breakfast menu. The vitamins and minerals contained in the composition perfectly strengthen the immune system. To maintain good physical shape, it is enough to eat a small portion of porridge with water per day.
Oatmeal perfectly satisfies hunger, gives energy and strength for the whole day.
Calorie content of oatmeal per 100 grams
As is known, the energy value of the original product can differ significantly from the calorie content of the finished dish. Oatmeal was no exception.
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The calorie content of dry cereal per 100 grams is 316 kcal. The BZHU indicators are as follows:
- proteins - 11.82 g;
- fats - 5.8 g;
- carbohydrates - 59 gr.
But even the most desperate will not chew dry oatmeal. Therefore, let's find out how many calories are in the finished porridge with various variations of cooking.
How many calories are in oatmeal porridge “Clear Sun No. 2”
In its raw form, the calorie content of Yasno Solnyshko No. 2 oatmeal is 360 kcal per 100 grams of product, and in boiled form it is only 88 kcal. The nutritional value of the finished porridge with water without additives is: 3 g / 1.70 g / 15 g.
Health benefits and harms
The beneficial properties of oatmeal porridge are difficult to overestimate. Doctors recommend starting your morning with oatmeal cooked in water. This dish has a number of special advantages:
- strengthens the immune system;
- prevents the development of diseases of the cardiovascular system;
- helps in the fight against depressive disorders and stress;
- includes calcium, a microelement useful for teeth and bones;
- helps improve the functioning of the endocrine system;
- in diabetics normalizes blood sugar levels;
- helps reduce the risk of stomach cancer, etc.
Dishes made from oats are considered the most dietary, as they are well absorbed by the body. The proteins and fiber in oatmeal facilitate metabolic processes and increase muscle mass, which makes it very useful even for athletes. Its regular use has a good effect on your figure and is useful for improving hearing, vision and memory.
However, this dish is not suitable for everyone. Oatmeal is contraindicated for people with the hereditary disease celiac disease. Products such as oats, rye, barley and wheat contain proteins that cause digestive problems. Against this background, sick people develop food allergies with intolerance to cow's milk.
Oatmeal should not be eaten by patients with celiac disease, as well as people with kidney and heart failure. Otherwise, it is a very useful and healthy food that is recommended to be included in your daily diet.
Recipe Oatmeal porridge with milk and sugar. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Oatmeal porridge with milk and sugar.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 145.9 kcal | 1684 kcal | 8.7% | 6% | 1154 g |
| Squirrels | 3.7 g | 76 g | 4.9% | 3.4% | 2054 g |
| Fats | 3.1 g | 56 g | 5.5% | 3.8% | 1806 |
| Carbohydrates | 25.7 g | 219 g | 11.7% | 8% | 852 g |
| Organic acids | 0.1 g | ~ | |||
| Alimentary fiber | 0.8 g | 20 g | 4% | 2.7% | 2500 g |
| Water | 65 g | 2273 g | 2.9% | 2% | 3497 g |
| Ash | 1.597 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 11.5 mcg | 900 mcg | 1.3% | 0.9% | 7826 g |
| Retinol | 0.011 mg | ~ | |||
| beta carotene | 0.006 mg | 5 mg | 0.1% | 0.1% | 83333 g |
| Vitamin B1, thiamine | 0.073 mg | 1.5 mg | 4.9% | 3.4% | 2055 g |
| Vitamin B2, riboflavin | 0.106 mg | 1.8 mg | 5.9% | 4% | 1698 g |
| Vitamin B4, choline | 22.18 mg | 500 mg | 4.4% | 3% | 2254 g |
| Vitamin B5, pantothenic | 0.289 mg | 5 mg | 5.8% | 4% | 1730 g |
| Vitamin B6, pyridoxine | 0.049 mg | 2 mg | 2.5% | 1.7% | 4082 g |
| Vitamin B9, folates | 6.207 mcg | 400 mcg | 1.6% | 1.1% | 6444 g |
| Vitamin B12, cobalamin | 0.144 mcg | 3 mcg | 4.8% | 3.3% | 2083 g |
| Vitamin C, ascorbic acid | 0.43 mg | 90 mg | 0.5% | 0.3% | 20930 g |
| Vitamin D, calciferol | 0.036 mcg | 10 mcg | 0.4% | 0.3% | 27778 g |
| Vitamin E, alpha tocopherol, TE | 0.279 mg | 15 mg | 1.9% | 1.3% | 5376 g |
| Vitamin H, biotin | 4.885 mcg | 50 mcg | 9.8% | 6.7% | 1024 g |
| Vitamin K, phylloquinone | 0.5 mcg | 120 mcg | 0.4% | 0.3% | 24000 g |
| Vitamin RR, NE | 1.2414 mg | 20 mg | 6.2% | 4.2% | 1611 g |
| Niacin | 0.201 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 148.07 mg | 2500 mg | 5.9% | 4% | 1688 g |
| Calcium, Ca | 97.25 mg | 1000 mg | 9.7% | 6.6% | 1028 g |
| Magnesium, Mg | 26.93 mg | 400 mg | 6.7% | 4.6% | 1485 g |
| Sodium, Na | 372.36 mg | 1300 mg | 28.6% | 19.6% | 349 g |
| Sera, S | 33.76 mg | 1000 mg | 3.4% | 2.3% | 2962 g |
| Phosphorus, P | 108.4 mg | 800 mg | 13.6% | 9.3% | 738 g |
| Chlorine, Cl | 595.85 mg | 2300 mg | 25.9% | 17.8% | 386 g |
| Microelements | |||||
| Aluminium, Al | 35.9 mcg | ~ | |||
| Iron, Fe | 0.605 mg | 18 mg | 3.4% | 2.3% | 2975 g |
| Yod, I | 7.24 mcg | 150 mcg | 4.8% | 3.3% | 2072 g |
| Cobalt, Co | 1.422 mcg | 10 mcg | 14.2% | 9.7% | 703 g |
| Manganese, Mn | 0.4997 mg | 2 mg | 25% | 17.1% | 400 g |
| Copper, Cu | 69.15 mcg | 1000 mcg | 6.9% | 4.7% | 1446 g |
| Molybdenum, Mo | 4.54 mcg | 70 mcg | 6.5% | 4.5% | 1542 g |
| Tin, Sn | 10.78 mcg | ~ | |||
| Selenium, Se | 4.456 mcg | 55 mcg | 8.1% | 5.6% | 1234 g |
| Strontium, Sr | 12.21 mcg | ~ | |||
| Fluorine, F | 20.2 mcg | 4000 mcg | 0.5% | 0.3% | 19802 |
| Chromium, Cr | 1.44 mcg | 50 mcg | 2.9% | 2% | 3472 g |
| Zinc, Zn | 0.6934 mg | 12 mg | 5.8% | 4% | 1731 |
| Digestible carbohydrates | |||||
| Starch and dextrins | 7.772 g | ~ | |||
| Mono- and disaccharides (sugars) | 17.9 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.106 g | ~ | |||
| Valin | 0.081 g | ~ | |||
| Histidine* | 0.035 g | ~ | |||
| Isoleucine | 0.058 g | ~ | |||
| Leucine | 0.092 g | ~ | |||
| Lysine | 0.061 g | ~ | |||
| Methionine | 0.018 g | ~ | |||
| Methionine + Cysteine | 0.058 g | ~ | |||
| Threonine | 0.056 g | ~ | |||
| Tryptophan | 0.028 g | ~ | |||
| Phenylalanine | 0.078 g | ~ | |||
| Phenylalanine+Tyrosine | 0.141 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 0.07 g | ~ | |||
| Aspartic acid | 0.132 g | ~ | |||
| Glycine | 0.147 g | ~ | |||
| Glutamic acid | 0.282 g | ~ | |||
| Proline | 0.093 g | ~ | |||
| Serin | 0.074 g | ~ | |||
| Tyrosine | 0.065 g | ~ | |||
| Cysteine | 0.041 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 6.47 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 1.6 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.003 g | ~ | |||
| 16:0 Palmitinaya | 0.169 g | ~ | |||
| 18:0 Stearic | 0.008 g | ~ | |||
| Monounsaturated fatty acids | 0.996 g | min 16.8 g | 5.9% | 4% | |
| 18:1 Oleic (omega-9) | 0.277 g | ~ | |||
| Polyunsaturated fatty acids | 0.359 g | from 11.2 to 20.6 g | 3.2% | 2.2% | |
| 18:2 Linolevaya | 0.295 g | ~ | |||
| 18:3 Linolenic | 0.006 g | ~ | |||
| Omega-6 fatty acids | 0.3 g | from 4.7 to 16.8 g | 6.4% | 4.4% |
The energy value of oatmeal porridge with milk and sugar is 145.9 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
How many calories can you get from eating oatmeal?
If you don’t want to do long calculations, figuring out what nutritional and energy value cooked oatmeal will have, you can use the following list:
- dry cereal - 352 kcal;
- porridge with milk – 113-130 kcal;
- "Hercules" on water, calorie content - 80-90 kcal;
- milk porridge with butter - about 150 kcal;
- milk with sugar - 165 kcal;
- on water with sugar - 125 kcal;
- milk with sugar and butter - about 200 kcal;
- on water with butter and sugar - approximately 165 kcal.
Calorie content is presented per 100 grams of product.
Useful tips
Some useful tips from professional chefs for preparing delicious and healthy oatmeal porridge:
- It is better to buy cereals in transparent plastic packaging to evaluate its quality. Classic “Hercules”, which is more useful, should be light, without dark or foreign inclusions.
- The thickness of the porridge needs to be adjusted with the liquid added to the cereal. So good viscosity can be achieved by taking, for example, 3 tbsp. water for 1 tbsp. oatmeal.
- The milk will never have time to escape if the walls of the dish are greased with butter. Burning can be avoided by mixing it with water.
- Professionals determine the readiness of oatmeal porridge by the formation of foam on the surface - you should turn off the stove when it completely disappears.
- When boiling oatmeal in a slow cooker, you must first bring the liquid to a boil, then add the cereal, but add sugar and salt only to the finished porridge.
- You can speed up the cooking process in the microwave. It is enough to immediately mix the cereal with the liquid in the required proportion, place in the oven for 1-1.5 minutes, remove, stir and heat again for about 3 minutes. The time depends on the power of the equipment.
- To lose weight, oatmeal porridge is not boiled, but filled with fermented milk product and steamed with boiling water. In this form, its calorie content is lower, and the flakes perfectly cleanse the body of toxins.
Contraindications to eating oatmeal
But every barrel of honey must have its own fly in the ointment. Despite the fact that oatmeal is suitable as a food even for those with ulcers and allergies, there are still some contraindications to its consumption. In particular, it is not recommended :
- people with kidney failure;
- those who suffer from heart failure;
- for diabetics.
And, of course, those who are overweight should not get too carried away with this product - after all, porridge is quite a nutritious product, so it is better to eat it in reasonable quantities - no more than one serving and better in the first half of the day.
Beneficial features
Since oatmeal is low in calories, it is recommended to include it in the list of dishes for weight loss. However, it is not only beneficial for dieters. Its value lies in its rich composition. It has been established that oatmeal cooked with milk contains almost all B vitamins, as well as H, E, and PP. In addition, the composition includes valuable microelements (magnesium, iron, potassium and others).
On a note! In addition to low calorie content, another undeniable advantage that oatmeal has is its low glycemic index, which is important for people with diabetes.
The product has a positive effect on the human gastrointestinal tract. Oatmeal contains fiber, which helps to move your bowels smoothly and quickly. Due to complex carbohydrates, this product provides a feeling of fullness for a long time, gives energy and adds vigor. In addition, with regular consumption of oatmeal porridge with milk, it is possible to reduce cholesterol and cleanse the liver.
Experts say that the calorie content of oatmeal cooked in milk, with granulated sugar and butter is quite acceptable to use this dish even when losing weight. Of course, provided that it is consumed in moderation. And since it will help you forget about hunger for a long time, this is an excellent option for a full breakfast.
Thus, tasty and low-calorie oatmeal with milk helps improve health and restore the functioning of many organs. You should not eat this dish if you are allergic to milk protein. For people with this problem, the option of preparing oatmeal with water, with raisins, fruits, honey, nuts or other additional ingredients is suitable.
Calorie content of rolled oats with milk
People who monitor their health or want to lose weight are familiar with the problem of calculating the nutritional and energy value of a particular prepared dish. Of course, it is extremely important to take into account the calorie content of the product. It is known that a healthy person should consume at least 2000 kcal every day, and people on a diet need only 1200 kcal. It is important for both to eat a balanced diet. It is important that the prepared food fills you for a long time. Oatmeal is such a hearty and healthy dish. “Hercules” with milk (the calorie content of this porridge is 113-130 kcal per hundred grams) is healthy to eat for breakfast.
Calorie content of Hercules oatmeal
Hercules porridge is an essential dish for people leading a healthy lifestyle. Regular use of the product strengthens the immune system, improves metabolism, and activates the gastrointestinal tract. The cereal contains a large amount of useful vitamins and microelements.
Table No. 1 Valuable substances in oatmeal.
| № | Name | Main importance for the body |
| 1 | Sodium | Normalizes mood and helps improve a person’s well-being. The lack of sodium in the body leads to attacks of apathy, constant headaches, and the development of hypotension. |
| 2 | Coarse fiber | Increases the tone of the gastrointestinal tract, helps to better process food, and helps cleanse harmful substances. |
| 3 | Amino acids | They take an important part in the production of protein in muscles. |
| 4 | Antioxidants | They renew cells and tissues, delay the aging process, and act as a means of preventing cancer. |
| 5 | Vitamins and minerals | They take an active part in the process of metabolism and hormone synthesis. Provide the body with essential microelements. |
| 6 | Carbohydrates | They are of the slow type, due to which the feeling of fullness lasts for 3-4 hours. |
| 7 | Gluten | It has an enveloping property and prevents the development of gastritis and stomach ulcers. |
For those who are watching their figure, it is important to consider the calorie content of rolled oats . When properly prepared and consumed, the resulting calories are easily consumed throughout the day.
The energy value of the finished dish depends on three factors:
- structure of the original product - whole grains, chopped cereals, steamed and crushed flakes;
- liquid used for cooking - water, milk;
- the presence of additional ingredients - sugar, honey, butter, fruits, raisins, dried apricots.
Be sure to read: What are the benefits of corn porridge for the body: properties, how many calories, features of consumption
Calorie content of “Hercules” with various additives
Some people find the taste of oatmeal somewhat boring and uninteresting. If you also share this opinion, try to diversify your usual porridge recipes by adding some additional ingredients. So, in the company of honey, the calorie content of oatmeal porridge with milk will be about 130 kcal. Oatmeal with raisins is extremely tasty. You can prepare this porridge with milk, adding butter and sugar. In this embodiment, the calorie content will be about 170 kcal. You can prepare a delicious sweet porridge without adding sugar. Instead, it is better to take a healthier pumpkin. In this version, “Hercules” (the calorie content per 100 grams is small) will appeal to everyone without exception.
Milk porridge in the diet of those watching their figure
What is worth remembering once and for all for people who want to lose excess weight or not gain kilograms again is the need to give up sugar and butter in milk porridge: the calorie content from this does not increase even as much as the fat content. And the amount of carbohydrates, which are already abundant in cereals. If you don’t have the strength to eat empty porridge, it is better to add cinnamon, which stimulates digestion and burns fats, honey, whose sugar is not as harmful as empty white, jam or fresh fruits and berries. You can even add nuts, but you need to monitor their quantity: the calorie content of this product, as well as the fat content, is quite high, although the benefits are not far behind.
Even taking into account the relatively low calorie content of porridges with milk, they should be consumed in the first half of the day, especially if any additives are added to the dish. The reason is largely that cereals are complex carbohydrates that take a very long time to be consumed. On the one hand, this is good, because they allow you not to feel tired for a long period of time, but on the other hand, being tempted by the low calorie content of rice porridge with milk and eating it before bed, a person provides his body with work throughout the night, forcing the digestive tract to stay in activated mode.
Calorie content of porridge with water (table) in 100 grams
The most dietary option for preparing cereals is boiling them in water. Under the influence of liquid, the grains swell and become heavier. A hundred gram volume of finished food will have less calories than the same amount of dry matter.
Table No. 2. Calorie content of a dish boiled in water (per 100 g)
| Variety of cereals | Kcal |
| Lentil | 111 |
| Wheat | 107 |
| Buckwheat | 98 |
| Millet | 91 |
| Oatmeal | 85 |
| Pea | 89 |
| Barley | 76 |
| Pearl barley | 63 |
