Calorie content of millet porridge: dry, with water, with milk, dishes

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/09/2020

When following weight loss diets, performance and reaction speed often decrease. You can eliminate unpleasant symptoms by including cereals - natural sources of carbohydrates - in your diet. Millet porridge, whose calorie content is low, seems to be an excellent option. You can prepare it in different ways, in any case enriching the body with vitamins and getting a lasting feeling of satiety.

Dry

Millet is used to prepare millet porridge. It is made from millet, rich in microelements and vitamins. Dishes made from it turn out tender and tasty, and most importantly, they are quite easy to digest. It is noteworthy that this is one of the few cereals in which a record high amount of plant protein is determined, which is necessary to maintain strength and health in any diet.

For the first time, cereals, which are often called “golden”, were grown in China and Mongolia. Today it is widespread in many countries of the world and is successfully used in the cuisines of different nations. The grains of the cereal have a round shape and a specific smell, and are colored yellow. Also on store shelves you can find crushed cereals, which are cleaned in a special way and have a slightly flattened shape.

The calorie content of the dry product is quite high - 342 kcal per 100 grams, and the glycemic index is at an average level - 40 units. When cooked, the volume of millet increases and the calorie content decreases, so nutritionists recommend including the finished product in a limited diet. As for the health benefits of raw materials, it has been known for a long time. It seems especially valuable for people with heart pathologies. Since potassium is determined in the composition, in addition to benefits for the heart muscle, we can talk about normalizing blood pressure and removing excess fluid from the body. Millet cereal has an equally beneficial effect on the process of hematopoiesis and liver function. Experts note that it must be present on the table of people with diabetes, atherosclerosis and problematic pancreas.

To experience the effectiveness of millet in terms of health improvement and weight loss, you need to choose a quality product:

The yellower the color of the grains, the tastier they are, so you need to choose a product in transparent packaging.
The cereal should be matte. The presence of shine indicates the absence of polishing.
The shelf life of the product cannot be long.
The cereal should not have any foreign odor.

Important! A short shelf life - no more than 9 months - is one of the features of millet. This is due to the presence of fats in it, which undergo oxidation during storage. The longer millet cereal is stored, the more bitter its taste becomes.

First of all, millet cereals are used for preparing porridge, but are used with equal frequency in recipes for various baked goods, meat dishes and side dishes.

On the water

Millet cereals cooked in water are considered viscous. It is characterized by a dim yellow color and a specific aroma of “golden” grains. When prepared correctly, the dish has a pleasant taste without bitterness. It is recommended to be included in diets for weight loss, in particular, the “6 cereals” diet. Slow carbohydrates contained in the finished product supply the body with energy that is consumed over a long period of time. The calorie content of millet porridge with water is 90 kcal per 100 grams, which is within acceptable limits. Despite the low calorie content, lean food satisfies well.

The benefits of a lean dish with water for those losing weight are obvious:

cleansing the body of waste and toxins;
removal of excess fluid;
acceleration of metabolism;
activation of the process of fat digestion;
stabilization of carbohydrate metabolism;
blocking the accumulation of subcutaneous fat;
maintaining muscle volume.

Important! Millet porridge has lipotropic properties, that is, it prevents the deposition of fats under the skin and increases their consumption.

The best option for quick weight loss is lean millet porridge. We are talking about millet boiled in water without adding additional ingredients. It is not difficult to prepare: the cereal is washed, poured with water (600 ml per 200 g), brought to a boil and simmered over low heat for no more than a quarter of an hour.

To improve the taste of the finished product, you can use auxiliary components. The calorie content changes:

with butter – 149 kcal per 100 g;
with sugar – 73 kcal per 100 g;
with butter and sugar – 154 kcal per 100 g.

Those who do not like viscous porridges are recommended to prepare crumbly ones. The difference is in the form of grains: to prepare crumbly millet porridge in water, raw materials of a darker color are used. The calorie content of the finished dish is 130 kcal per 100 grams. Before starting cooking, the grains are washed at least 5 times with hot water, and only then they are sent to the fire, brought to a boil and cooked until tender.

Cooled finished millet can be stored in the refrigerator for no more than 3 days.

How to cook properly?

Often the desire to sweeten porridge arises due to the presence of a bitter aftertaste. In fact, it is enough to prepare the dish correctly, then you will not have to increase the calorie content.

In particular, you need to properly rinse the cereal. First, it is rinsed several times with cool water to remove dust and other contaminants. Then the procedure is repeated, but using hot water. If you are sure that the cereal is fresh, then such processing is sufficient. If in doubt, pour boiling water over the millet for a few minutes. This will remove the bitterness.

Since an unpleasant taste usually occurs due to improper storage, it is recommended that when purchasing, pay attention to the production date and choose a fresh product. For the same reason, you should not buy cereal for future use. Fresh millet can be distinguished by its rich yellow color.

It is advisable that the packaging be made of polyethylene, since cardboard is less protective against moisture. It is better to store millet in the refrigerator, pouring it into an airtight container.

With milk

Millet grains cooked in milk are an idea for gourmets, as they have a more delicate, creamy taste compared to cereals cooked in water. However, it should be taken into account that the energy value of milk increases. Thus, the average calorie content of millet porridge with milk is 110 kcal per 100 g (depending on the fat content of the milk). You can cook it in a saucepan, but it’s much tastier and richer when cooked in a slow cooker. In this case, 1 glass of grains will require 5 glasses of milk. Be sure to thoroughly wash the cereal before use. Cook for 1 hour in the “Milk cereal” mode, and then let it brew in the “Warming” mode for another 10 minutes.

Millet with milk can be either free from additional ingredients or prepared with them. Of course, the use of other components affects the calorie content:

with sugar – 135 kcal per 100 g;
with butter – 142 kcal per 100 g;
with sugar and butter – 147 kcal per 100 g.

If desired, you can add honey to the finished dairy dish, replacing sugar with it. In this case, the calorie content of 100 grams will be 105 kcal.

Important! Eating millet with milk, especially full-fat milk, is not the best idea for those who are trying to lose weight in a short time. If lean porridge is still not to your taste, you should try not to overload the dairy dish with additional ingredients, adding sugar and butter immediately before serving.

When preparing milk millet porridge, you can use both milk and water at the same time. This recipe is called “with milk water” (with milk and water). First, the grains are poured with water (500 ml per 200 grams) and boiled until the liquid evaporates. Then add milk (500 ml) and cook until completely softened. When the porridge is ready, wrap it up (if cooking in a slow cooker, turn on the “Warming” mode) and leave for 20 minutes. The calorie content of such a dish without the use of additional ingredients is 143 kcal per 100 grams.

Milk millet porridge is more satisfying, but no less healthy than lean porridge and will act as an excellent dietary breakfast. Thanks to milk, it is possible to normalize the functioning of the nervous system, enrich the body with calcium and improve the structure of the hair.

Use for weight loss

It's no secret that the main source of energy necessary for the functioning of the nervous system, maintaining physical activity and many other processes in the body are carbohydrates. Millet porridge is rich in them, so when losing weight it can become an indispensable ally. However, it is worth considering that boiled millet is recommended to be consumed in the morning for breakfast, so that the amount of energy generated is consumed during the day.

There are undeniable benefits of eating this dish when losing weight:

boiled cereals are fast-satisfying foods;
millet can be added to salads, replacing other grains;
in combination with pumpkin, porridge can get a sweetish taste, and by adding other ingredients you can even prepare a delicious dietary casserole;
By adding foods that are a source of protein, you can easily create a complete and balanced diet.

There are not so many disadvantages of eating porridge when losing weight, and they are not so significant:

some may need some time to get used to the taste of porridge cooked in water, without milk or butter;
before cooking, it is necessary to rinse the cereal several times in clean water;
The cooking process takes some time.

It is worth noting that this dish will be successfully included in the diet only of those who adhere to a stable amount of carbohydrates in their diet. At the same time, porridge is absolutely not suitable for those who are engaged in “drying” the body and preparing for competitions.

Dishes

Millet porridge is good for health and figure in its own form - it is low-calorie and filling. You can also diversify your diet and improve the gastronomic properties of cereals by using additional ingredients or changing the cooking method.

Baked

Millet porridge is baked in pots. The grains are thoroughly washed and boiled in lightly salted water until almost ready. Place a small piece of butter at the bottom of the pot. Spread the porridge on top and put a piece of butter again. Grate a little hard cheese and sprinkle on the porridge. Place in the oven for a quarter of an hour. Temperature – 200 degrees. Calorie content 100 g – 418 kcal. Since this calorie content is undesirable when losing weight, it can be significantly reduced by eliminating butter and grated cheese.

A recipe with pumpkin looks more suitable for those losing weight. There are only 73 kcal per 100 g of finished dish. At the same time, thanks to pumpkin, the benefits of the product significantly increase: fluid is removed from the body, sleep is normalized, and memory is improved. Also, thanks to the use of pumpkin, it is possible to achieve a good laxative effect, which is beneficial for weight loss.

To prepare 6 servings you need 1 kg of orange pulp and 250 g of millet. The grains are washed and poured with 750 ml of cold water for 40 minutes. Pumpkin pulp is cut into small cubes and placed on the bottom of the pots. Lightly add salt and add a little sour cream. Place soaked cereal on top. Pour water (should not completely cover the grains) and finish with a sour cream layer. Bake for 1 hour at 180 degrees, covering the pots with lids. After cooking, let it brew for 10-20 minutes.

Casseroles

Millet casserole turns out tasty and healthy, since the recipe additionally calls for pumpkin, cottage cheese and raisins. Thanks to the combination of products, the functioning of the nervous system and digestion is normalized.

0.5 cups of sultanas raisins are steamed in warm water. 2 cups of cereal are washed and set to boil. 150 grams of pumpkin pulp are grated on a medium grater. As soon as the water with millet boils, add the pumpkin. Cook, stirring. When all the water has evaporated, pour in a glass of milk. At the end of cooking, add a little salt and sugar. Remove the porridge from the heat and cool. The raisins are squeezed out. The bottom of the baking dish is greased with butter and sprinkled with semolina. Raisins are mixed with porridge. Add 200 g of cottage cheese, half a teaspoon of ground cinnamon and mix well. The mass is poured into the mold. Level the surface, grease with sour cream and sprinkle with sugar. Bake for 45 minutes at 200 degrees.

The calorie content of millet casserole is low - 84 kcal per 100 g.

With apple

The apple adds juiciness to the millet porridge. The low-calorie dish – 92 calories per 100 g – is rich in carbohydrates, which fills the body with energy and dulls appetite.

Pour 2 cups of water into the pan. Add 1 cup of washed cereal. As soon as it boils, pour in 2 cups of milk, add 2 tablespoons of sugar and 1 teaspoon of salt. Cook over low heat for 25 minutes. The apple is peeled and cut into small cubes. As soon as the porridge is ready, add the apple and mix. Place a piece of butter on top. Cover the pan with a lid and leave for 15 minutes.

With dried fruits

Dried fruits are a well-known healthy snack that not only satisfies hunger well, but also enriches the body with vitamins. The calorie content of millet porridge with dried fruits is 142 kcal per 100 g, so it is considered a good dietary breakfast option.

Wash 1 cup of millet, add 300 ml of water, add a pinch of salt and put on fire. After boiling, let it boil for 10 minutes and pour in 300 ml of milk. Cook on low heat for a quarter of an hour. Pour in another 200 ml of milk and boil for about 10 minutes. Half a cup of dried apricots and a handful of raisins are washed and steamed. As soon as the porridge becomes viscous, add steamed dried fruits (pre-chopped dried apricots) and a spoonful of honey. Mix everything and let it brew under the lid.

With greens

Sweet millet porridge is not to everyone’s taste, especially when you want to replace your usual lunch or dinner with it. In this case, you can cook it with herbs. The calorie content of a nutritious dish is 75 kcal per 100 g.

200 g of washed cereal is poured into 800 ml of water, a pinch of salt is added and cooked with constant stirring for about 30 minutes. Peel 1 carrot and 1 onion. Grind and sauté in vegetable oil. Add to porridge. A bunch of chopped herbs (dill, parsley, basil) are also sent there. Add spices to taste. Stir and leave for 10 minutes to infuse.

With zucchini

Millet porridge with zucchini is prepared in a slow cooker, which not only saves time, but also makes it more healthy. The calorie content of the finished dish is 92 kcal per 100 grams. They can replace a full meal.

Half the carrots are grated on a medium grater, 150 g of fresh zucchini is cut into cubes. Add a little vegetable oil to the multicooker bowl and fry the vegetables in the “Fry” mode for 10 minutes. 1 cup of millet is washed and added to vegetables. Add 1 tablespoon of tomato paste and a pinch of salt there. If desired, you can add spices to taste. Pour in 3 cups of boiling water. Bring to readiness in the “Porridge” mode.

With potatoes

Potatoes are rarely recommended if you want to lose weight. There is not much of it in this recipe, so the calorie content of the finished dish is suitable for a diet for those losing weight - 100 kcal per 100 g.

Pour 3 cups of water into the pan. Bring to a boil and add 1 cup of pre-washed millet. After 5-10 minutes, add 1 chopped onion and finely grated potatoes. Pour in 1 tablespoon of vegetable oil. Beat a raw egg in a separate container and add a little salt. Introduce into the porridge in a thin stream. With the lid closed, bring to readiness over low heat. If desired, this step can be done in the oven.

With cabbage

The calorie content of the unusual millet porridge with white cabbage is low - no more than 66 kcal per 100 g. At the same time, the dish is incredibly useful for losing weight: it is known that cabbage is included in the category of products that can help with overweight and even obesity. Additionally, its use helps in normalizing the functioning of the digestive tract.

150 g of cereal is washed, poured with water and set to cook. 1 onion is chopped and placed in a frying pan greased with vegetable oil. When the onion becomes transparent, add 1 grated carrot and 300 grams of shredded white cabbage. Add a little vegetable oil and fry the vegetables over low heat. As soon as the grain is cooked, it is added to the pan along with the rest of the broth. Mix with a chopped bunch of fresh herbs and let it brew for a quarter of an hour.

With meat

The cooking recipe involves using a multicooker, so millet porridge with meat turns out tender and healthy. The calorie content of millet with meat is 134 kcal per 100 g.

300 g of pork is cleaned of excess fat, cut into small cubes and fried in vegetable oil for 10 minutes in the “Frying” mode. Add half of the carrots cut into strips and the chopped onion, fry for another 5 minutes. Add a glass of washed millet, a few tablespoons of tomato paste, a little salt and spices. Pour in 3 cups of boiling water. In the “Grain” mode, cook for half an hour.

With Chiken

Millet porridge with chicken meat and liver is a gourmet choice. The calorie content allows you to use the recipe during a diet - no more than 155 kcal per 100 g.

A glass of washed cereal is boiled over medium heat until half cooked (about 10 minutes). One onion is finely chopped. Do the same with two cloves of garlic. Place the onion and garlic in a frying pan greased with vegetable oil and fry until half cooked. Then add 200 g of chicken liver, cut into small pieces. As soon as the liver is fried, add the meat of three chicken thighs, chopped not very coarsely. The food is simmered under the lid until the meat is completely cooked. Pepper and salt. Add boiled cereal and mix. If desired, 3 minutes before cooking, you can add half a glass of water to the pan so that the porridge is not dry.

Millet-rice with pumpkin

An excellent option for a healthy and low-calorie breakfast can be a millet-rice “mix” with the addition of pumpkin. There are no more than 114 kcal per 100 g. Like millet grains, rice has the ability to have a beneficial effect on the body and is a good source of carbohydrates.

500 ml of milk is poured into a saucepan, put on fire and brought to a boil. Add a tablespoon of honey and sugar, a pinch of salt. 250 g of pumpkin pulp is cut into small pieces. Add to milk and cook for a quarter of an hour. Then 50 grams of washed rice and millet cereals are introduced. Bring to a boil and boil until tender. Add a piece of butter. Turn off the heat and leave under the lid.

Millet with stewed meat and potatoes

If you don’t want sweets, then try making soldier’s porridge – millet with stewed meat. Boil a liter or a little less water and place small potatoes, cut into small pieces, into the pan. Add 250 grams of millet there. And let it cook until the cereal has absorbed all the water.

While the porridge is cooking, finely chop one onion and fry it in butter. Two to three minutes before the end of frying, add the stew.

Mix the prepared porridge with stewed meat and onion dressing.

The nutritional value

Today, millet cereals are not as popular as they used to be. But if you remember the chemical composition of the product, it becomes rational to introduce it into the diet. The finished dish contains essential amino acids, which act as building materials for muscles and skin cells, healthy vegetable fats and complex carbohydrates, which help cleanse toxins and waste. The porridge is definitely healthy due to the content of plant fiber, which “sweeps out” everything harmful. Millet is also a source of starch. By consuming a serving of millet every day, you can protect your body from various diseases and normalize your overall well-being.

Proteins fats carbohydrates

Macronutrients are irreplaceable components of food, and millet cereals are ready to supply them to the human body, regardless of the method of preparation. Cereals are classified as carbohydrate foods. Thus, with a calorie content of 342 kcal per 100 g, dry raw materials contain 66.5 g of carbohydrates. The ratio of proteins and fats is 11.5 and 3.3 g, respectively.

After boiling in water, the calorie content of millet cereal is reduced to 90 kcal per 100 g, and the BJU ratio becomes as follows:

proteins – 3.5 g;
fats – 0.4 g;
carbohydrates – 21.4 g.

If you add sugar to the dish, the calorie content will be 73 kcal. The carbohydrate level will be 16.2 g, protein and fat - 2.5 and 0.6 g, respectively. When adding butter to an already sweetened product, the calorie content will increase to 154, and the BJU ratio will acquire the following indicators:

proteins – 3.7 g;
fats – 5.7 g;
carbohydrates – 23.3 g.

You can also boil cereals without using sugar, adding only butter. Then it will contain the following content:

proteins – 4.1 g;
fat – 4.6 g;
carbohydrates – 25.1 g.

100 g of crumbly millet porridge contains a calorie content of 130 kcal. The BZHU indicators are as follows:

proteins – 4.7 g;
fats – 1.1 g;
carbohydrates – 26.1 g.

Millet grains cooked in milk, with an average calorie content of 110 kcal, contain 3.8 g of protein, 5.3 g of fat and 10.3 g of carbohydrates. When sugar is added, the energy value increases to 135 kcal, and the BJU indicators become as follows:

proteins – 3.9 g;
fats – 5.3 g;
carbohydrates – 21.1 g.

If you replace sugar with butter, the results will be like this:

proteins – 4.1 g;
fats – 4.6 g;
carbohydrates – 25.1 g.

Milk millet porridge can be prepared using both ingredients, achieving the following BJU indicators with a calorie content of 147 kcal per 100 g:

proteins – 4.3 g;
fats – 2.5 g;
carbohydrates – 21 g.

By adding pumpkin to lean millet cereal, it is possible to change not only the calorie content, but also the composition of the BJU to the following values:

proteins – 2.7 g;
fats – 2.2 g;
carbohydrates – 16.4 g.

Using pumpkin in a millet milk dish gives the following results:

proteins – 2.8 g;
fats – 2.4 g;
carbohydrates – 15 g.

Macro- and microelements

Finished millet cereal, as well as the raw materials for its preparation, is rich in minerals, including both micro- and macroelements:

Titanium – participates in the formation of red blood cells in the bone marrow, helps in the synthesis of hemoglobin and maintaining immunity.
Tin – promotes the activation of enzymes responsible for digestive processes and cell growth.
Nickel – stimulates hematopoietic processes, is involved in fat metabolism and is associated with glucose metabolism.
Aluminum – is associated with regeneration and restoration processes, activates the activity of the digestive glands.
Cobalt – promotes bone growth, stimulates hemoglobin synthesis and is involved in the production of thyroid hormones.
Molybdenum – helps in the absorption of vitamin C and the synthesis of amino acids in the human body.
Fluoride – required for the formation and protection of hard dental tissue and enamel, strengthens bones.
Chromium – strengthens bone tissue, prevents osteoporosis and maintains normal blood pressure.
Manganese – normalizes the functioning of the nervous system, synthesizes the hormone thyroxine and fatty acids.
Copper is involved in the breakdown of carbohydrates and fats, is necessary for the synthesis of phospholipids and promotes the production of hemoglobin.
Iodine – participates in the regulation of energy metabolism, regulates water-electrolyte metabolism, supports the functioning of the central nervous system.
Zinc is involved in the breakdown of fats and carbohydrates, is necessary for the normal metabolic process in the thyroid gland and helps maintain the integrity of teeth.
Iron is necessary for many proteins and enzymes to control cholesterol metabolism, the process of hematopoiesis and energy metabolism.
Sulfur protects cells and tissues from oxidation, and the body from the toxic effects of foreign elements.
Chlorine is one of the main elements of water-salt metabolism, improves the functioning of the digestive tract and liver.
Phosphorus – improves metabolism, normalizes energy metabolism and coordinates acid-base balance.
Potassium – activates protein and carbohydrate metabolism, is necessary for converting glucose into glycogen, improves intestinal function.
Magnesium – has a beneficial effect on bone growth, strengthens tooth enamel, and regulates blood sugar levels.
Sodium – transports amino acids across cell membranes, affects protein metabolism, activates pancreatic enzymes.
Calcium - serves as a structural material, maintaining healthy bones and teeth, and also coordinates the heartbeat and supports the central nervous system.

Due to the fact that there is synergy between minerals, a diet using millet is easily tolerated, and the body does not suffer from a lack of nutrients.

Vitamins

The vitamin composition of “golden” cereal is not as extensive as the mineral one, but it contains all the components necessary for the health of the body and improvement of the figure. Thus, the presence of B vitamins is noted in the finished grains:

B9 or folate - takes part in protein metabolism, regulates the activity of the nervous system, improves sleep and appetite.
B6 or pyridoxine - is involved in almost all metabolic processes, supports the immune system and ensures the normal functioning of the central nervous system.
B3 or nicotinic acid - helps the absorption of fats and proteins, supports the functioning of the brain and cardiovascular system.
B2 or riboflavin - is involved in the synthesis of nerve cells, regulates the functioning of the adrenal glands and is necessary for better absorption of iron.
B1 or thiamine - takes part in many metabolic processes, ensures the normal functioning of the nervous system and keeps the heart muscles in good shape.

Along with the most important B vitamins, cereals and finished dishes made from them contain the following useful substances:

Vitamin A (beta-carotene) – stimulates immune function, supports adrenal function and maintains visual health.
Vitamin E (tocopherol) – is endowed with antioxidant properties, ensures carbohydrate metabolism and improves tissue respiration.

By consuming at least a portion of millet porridge per day, you will be able to enrich your body with all the vitamins listed and prevent deterioration in your health due to limited nutrition.

The introduction of millet cereals into the diet has more advantages (low calorie content and quick satiation are among the first) than disadvantages. But the benefits and harms should be considered equally carefully, because there are still some pitfalls. Thus, it is undesirable to abuse the dish if you are prone to constipation, reduced stomach acidity, or thyroid dysfunction. Excessively long and regular consumption of millet porridge can affect the functioning of some organs and systems of the body.

How to use it in dietetics and weight loss

Dry millet has a high calorie content; during heat treatment it is reduced three times (116 kcal). For those who want to lose weight, millet porridge may be the best option. It removes fat cells from the body and prevents new ones from appearing.
Experts recommend having fasting days with millet at least once a week. If you follow the rules of such nutrition correctly, you can lose one extra kilogram per day. This method will appeal to those who want to achieve a confident long-term effect. Such weight loss involves the following regimen: cook 100 grams of millet until ready, divide it into four equal parts - these are the portions that we will eat during the day. It is strictly forbidden to add salt to the dish or add oil. For weight loss, the ability of cereals to speed up metabolism in the body, remove toxins and waste, and satisfy hunger for a long time is important.
The variety of nutrients, minerals, and trace elements is of great importance; they support health during the diet.
“Golden” cereal stabilizes carbohydrate metabolism, protects hair, nails, skin, teeth from damage, which is very important during diets, helps burn fat, prevents its new accumulation, can preserve muscle volume, and even activates their growth.