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- Calorie content of oatmeal on water
- Calorie content of oatmeal with milk
- Calorie content of oatmeal with additives
- How many calories are in a tablespoon of oatmeal?
- 3 fun oatmeal recipes (video recipes)
- Links to selections of different oatmeal recipes
In this article we will try to understand the issues related to the calorie content of oatmeal, oatmeal and oatmeal. There are different types of oatmeal on store shelves, the methods of preparing oatmeal can also be different, and the calorie content of the dish as a whole depends on all this.
Read our short article on the topic of calorie content of oatmeal and many questions will be resolved by themselves. At the very end, we will share with you examples of healthy oatmeal dishes with calorie content.
Is it possible to give oatmeal to children?
Previously, there was no baby food, so babies who did not have enough mother's milk were fed oatmeal. Of course, it was not a thick porridge made from cereals, but a thin drink made from ground oatmeal. But this does not mean that all newborns can be given oatmeal. For example, it is not recommended to feed children with allergies until they are one year old. And pediatricians advise healthy babies to gradually introduce oatmeal from 7-8 months .
Note! Oatmeal should initially be cooked in water and given to the child no more than 1 dessert spoon. If no reaction occurs (hives, loose stools), you can gradually increase the portion and add milk during preparation. Pediatricians advise giving complete milk oatmeal only from 1 year of age.
Due to the phytic acid content, it is recommended that children not be given oatmeal every day, but not more than 3 times a week. In this case, so much phytin will not accumulate in the baby’s body so that he can wash away calcium, which is precious for children. In addition, the child will simply get tired of eating the same porridge every day. Therefore, it would be optimal to diversify your morning breakfast with buckwheat, semolina or other cereals that are healthy for baby food.
It is a rare child who will eat porridge without whims. Children are skeptical about this dish, especially today, when there are constantly advertisements on TV about “ideal children's breakfasts” in the form of chocolate balls, yogurt or milk slices. But parents can be cunning and add sugar or other goodies to the porridge. And of course, you need to set a personal example: if dad eats sandwiches in the morning, and mom just drinks coffee, the child will quite reasonably begin to refuse oatmeal.
How many calories are in boiled oatmeal with water?
Calorie content of 100 grams of boiled oatmeal - 72-92 kcal (if you cook the porridge in water without oil, sugar and other additives)
Calorie content of oatmeal in water with sugar - 110-130 kcal
Calorie content of oatmeal with salt - 72-92 kcal
Calorie content of steamed oatmeal - 72-92 kcal
Oatmeal on water
Calorie content of the dish: 64 kcal
View recipe
Oatmeal with water in a slow cooker
Calorie content of the dish: 171 kcal
View recipe
Oatmeal with water and apples
Calorie content of the dish: 73 kcal
View recipe
Composition and calorie content
Hercules porridge is cooked in water and milk.
Accordingly, its calorie content and nutritional composition change. Information about the approximate nutritional value of 100 grams of milk porridge:
- calorie content - 412.05 units;
- proteins - 13.35 g;
- fats - 13.75 g;
- carbohydrates - 58.53 g.
These values are indicated for preparing porridge from 200 g of milk with a fat content of 3.2%, 5 tbsp.
(with a slide) Hercules flakes and 5 g of butter with a fat content of 72.5% for each serving. If you cook such porridge in water, the calorie content and nutrient content will change:
- energy value - 294.05 kcal;
- proteins - 7.55 g;
- fats - 7.35 g;
- carbohydrates - 49.13 g.
Rice is slightly less nutritious. However, it contains 2 times less proteins necessary for muscle development.
Chemical composition:
- Vitamins of groups B, E, K. At the same time, the B1 content in one serving is 38 mg, which is 30% of the daily intake. A large proportion also consists of vitamins B5, B3 (PP), H (biotin).
- Minerals: manganese, selenium, cobalt, copper, phosphorus, magnesium, zinc, iron (listed in descending order). The volume of most of them is almost half of the required daily amount.
Due to the large amount of fiber, oatmeal porridge stimulates physical activity.
How many calories are in oatmeal with milk?
Calorie content of oatmeal with milk - 103-128 kcal (depending on the fat content of the milk, without sugar)
Calorie content of oatmeal with milk with sugar - 144-162 kcal (depending on the fat content of the milk and the amount of sugar)
Oatmeal with water and apples
Calorie content of the dish: 106 kcal
View recipe
Oatmeal with milk in the microwave
Calorie content of the dish: 183 kcal
View recipe
Hercules porridge with milk
Calorie content of the dish: 219 kcal
View recipe
Features of oatmeal and its properties
Why is oatmeal recommended to all segments of the population? It's simple: everyone will find special benefits in it.
For men
Zinc contained in oatmeal is necessary for men to prevent genitourinary problems and diseases . And fiber and protein are a source of physical strength. Of course, someone will say that meat contains more of these elements, but steak for breakfast is inappropriate. But a bowl of oatmeal is nutritious, satisfying and healthy. Only the flakes should be coarsely ground: it is not without reason that they are named after the Greek strongman Hercules.
For women
In addition to the microelements and vitamins listed above, oatmeal also contains antioxidants. They fight toxins, removing them from the body. And if you eat oatmeal for breakfast for at least a month, you will notice how the skin on your face becomes smoother, pimples and blackheads go away. Oatmeal also contains tocopherol (vitamin E), which is necessary for beautiful skin and hair.
Some women also use oatmeal for external use. They wash themselves with oatmeal water and make a scrub from ground flakes. This has a beneficial effect on the condition of the facial skin.
For pregnant
vitamins , folic acid, iron - these elements are necessary for a woman during pregnancy . And almost half of the daily requirement of these substances is found in oatmeal. And fiber will help avoid constipation, which often affects expectant mothers. But we remember that you cannot eat more than one small bowl of porridge per day. Otherwise, phytin will accumulate in the mother’s body and begin to wash away calcium, which is important for the baby.
For those losing weight
We have already talked about the dietary properties of coarse oatmeal. These are complex carbohydrates that keep you feeling full for a long time, but do not contribute to weight gain. So oatmeal with water and without additives is an ideal breakfast for those who are on a diet . But the oatmeal mono-diet is harmful.
For people suffering from gastrointestinal diseases
Oatmeal is a godsend for a body depleted by gastritis or other diseases of the gastrointestinal tract. There is no other dish that has all the necessary properties:
- viscous, envelops the walls of the stomach;
- neutralizes increased acidity of gastric juice;
- Gives a sick person strength, saturates the body with useful substances.
People with acute gastrointestinal diseases usually have poor appetite due to stomach discomfort. But oatmeal with water is very easy to eat - it has almost no taste, so it does not increase nausea. As a last resort, you can make oatmeal jelly from flakes ground into dust.
Calorie content of oatmeal with additives
Oatmeal with banana on water - 103-128 kcal
Oatmeal with honey - 117 kcal
Oatmeal with kefir - 112 kcal
Oatmeal in a jar - 184 kcal (with yogurt, raisins, nuts). The calorie content of lazy oatmeal depends on the additives chosen.
Important! If you decide to sweeten the porridge with sugar, honey or jam, or add fruit or dried fruits, be aware that this will also affect the calorie content.
Oatmeal with raspberries
Calorie content of the dish: 43 kcal
View recipe
Oatmeal with prunes
Calorie content of the dish: 141 kcal
View recipe
Oatmeal with strawberries
Calorie content of the dish: 117 kcal
View recipe
What are the benefits of oatmeal?
Porridge for breakfast is a great start to the day. And oatmeal in the morning is an almost ideal breakfast option . Why?
There are four main reasons:
- The calorie content of oatmeal (energy value) is 379 kcal per 100 g. Moreover, it does not contain a single gram of cholesterol. These are useful calories that are spent on physical activity and mental work.
- Gently envelops the stomach and does not irritate the intestines. This is a good prevention of gastrointestinal diseases, as well as their treatment. It’s not for nothing that oatmeal is the first thing introduced into the diet of operated patients.
- Another plus for the gastrointestinal tract is the high fiber content, which actually scrapes all toxins from the intestinal walls.
- A high percentage of protein helps build muscle mass.
The benefits of oatmeal for the body are obvious. And if you prepare it correctly, the dish will also be delicious. And here everything depends on the person’s preferences: some people like thinner porridge, others, on the contrary, thicker. You can also vary the hardness of the cereal (flakes): if you cook longer, you will get a softer porridge. If you reduce the cooking time, you get something like a dry breakfast.
If you are not on a diet, add whatever your stomach desires to the oatmeal porridge. A more preferable option is with sweets: fruits and dried fruits, candied fruits, honey, jam, condensed milk. But you can also try oatmeal with cheese: small pieces are placed on top of freshly cooked porridge and melt. After this, you can collect them with a spoon, scooping up the porridge. Porridge with a little addition of cinnamon or vanilla sugar is no less tasty.
Calories per tablespoon of oatmeal
A tablespoon contains 14 grams of dry flakes and, respectively, 53 and 49 kcal of “Extra” and “Hercules” flakes. Knowing these numbers, you can accurately cook the required volume of porridge!
The calorie content of a tablespoon of boiled oatmeal is 14-18 kcal (depending on the type of cereal)
We count it ourselves!
The best way to find out the calorie content of your oatmeal is to weigh the ingredients and check the packaging (the calorie content of 100 grams of dry product must be written there). Then you will be able to reliably control your diet and the nutritional value of all dishes!
Rules for choosing cereals
For the benefits of oatmeal porridge on water to really be that way, you need to choose the right flakes in the store. It is worth focusing your attention on the quality and tightness of the packaging, packaging and storage duration. When purchasing oatmeal you should consider:
- Only cereal. To prepare a healthy and tasty breakfast, you should give preference to cereals without additives. And the presence of additional components, fruits and vegetables, in most cases reduces the benefits, while increasing the calorie content and cost of the product. It is worth noting that more often porridges with additives consist of finely ground flakes, which practically do not require cooking; such options are not considered healthy at all.
- Transparent packaging. Thanks to this packaging, you can visually assess the condition of the flakes. The cereal must be clean, without additional impurities; only the presence of a small amount of white shavings is acceptable.
- The flakes should be white, of course, not pure. They can range in color from yellow to cream. Brown color indicates a low degree of purification, so you should not buy such rolled oats.
- You should not buy cardboard packs without a package inside. Hercules absorbs moisture very strongly, which kills the beneficial properties of the porridge. But you can never be sure of correct storage, so it’s better not to buy rolled oats flakes in cardboard.
- Different expiration dates. Storage of oatmeal in sealed plastic bags is possible for up to a year, and in cardboard boxes the shelf life is no more than 4 months.
Calorie content of Hercules, oat flakes. Chemical composition and nutritional value.
Nutritional value and chemical composition of "Hercules, oat flakes."
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 | 350 kcal | 1684 kcal | 20.8% | 5.9% | 481 g |
| Squirrels | 12 g | 76 g | 15.8% | 4.5% | 633 g |
| Fats | 6 g | 56 g | 10.7% | 3.1% | 933 g |
| Carbohydrates | 62 g | 219 g | 28.3% | 8.1% | 353 g |
| Alimentary fiber | 6 g | 20 g | 30% | 8.6% | 333 g |
| Water | 12 g | 2273 g | 0.5% | 0.1% | 18942 |
| Ash | 1.7 g | ~ | |||
| Vitamins | |||||
| Vitamin B1, thiamine | 0.45 mg | 1.5 mg | 30% | 8.6% | 333 g |
| Vitamin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 1.6% | 1800 g |
| Vitamin B6, pyridoxine | 0.24 mg | 2 mg | 12% | 3.4% | 833 g |
| Vitamin B9, folates | 23 mcg | 400 mcg | 5.8% | 1.7% | 1739 |
| Vitamin E, alpha tocopherol, TE | 1.6 mg | 15 mg | 10.7% | 3.1% | 938 g |
| Vitamin H, biotin | 20 mcg | 50 mcg | 40% | 11.4% | 250 g |
| Vitamin RR, NE | 4.6 mg | 20 mg | 23% | 6.6% | 435 g |
| Niacin | 1 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 330 mg | 2500 mg | 13.2% | 3.8% | 758 g |
| Calcium, Ca | 52 mg | 1000 mg | 5.2% | 1.5% | 1923 |
| Magnesium, Mg | 129 mg | 400 mg | 32.3% | 9.2% | 310 g |
| Sodium, Na | 20 mg | 1300 mg | 1.5% | 0.4% | 6500 g |
| Sera, S | 88 mg | 1000 mg | 8.8% | 2.5% | 1136 g |
| Phosphorus, P | 328 mg | 800 mg | 41% | 11.7% | 244 g |
| Chlorine, Cl | 73 mg | 2300 mg | 3.2% | 0.9% | 3151 g |
| Microelements | |||||
| Iron, Fe | 3.6 mg | 18 mg | 20% | 5.7% | 500 g |
| Yod, I | 6 mcg | 150 mcg | 4% | 1.1% | 2500 g |
| Cobalt, Co | 5 mcg | 10 mcg | 50% | 14.3% | 200 g |
| Manganese, Mn | 3.82 mg | 2 mg | 191% | 54.6% | 52 g |
| Copper, Cu | 450 mcg | 1000 mcg | 45% | 12.9% | 222 g |
| Fluorine, F | 45 mcg | 4000 mcg | 1.1% | 0.3% | 8889 g |
| Zinc, Zn | 3.1 mg | 12 mg | 25.8% | 7.4% | 387 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 60.1 g | ~ | |||
| Mono- and disaccharides (sugars) | 1.2 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.82 g | ~ | |||
| Valin | 0.63 g | ~ | |||
| Histidine* | 0.27 g | ~ | |||
| Isoleucine | 0.45 g | ~ | |||
| Leucine | 0.71 g | ~ | |||
| Lysine | 0.47 g | ~ | |||
| Methionine | 0.14 g | ~ | |||
| Methionine + Cysteine | 0.45 g | ~ | |||
| Threonine | 0.43 g | ~ | |||
| Tryptophan | 0.22 g | ~ | |||
| Phenylalanine | 0.6 g | ~ | |||
| Phenylalanine+Tyrosine | 1.09 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 0.54 g | ~ | |||
| Aspartic acid | 1.02 g | ~ | |||
| Glycine | 1.14 g | ~ | |||
| Glutamic acid | 2.18 g | ~ | |||
| Proline | 0.72 g | ~ | |||
| Serin | 0.57 g | ~ | |||
| Tyrosine | 0.5 g | ~ | |||
| Cysteine | 0.32 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 1.4 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.02 g | ~ | |||
| 16:0 Palmitinaya | 1.31 g | ~ | |||
| 18:0 Stearic | 0.06 g | ~ | |||
| Monounsaturated fatty acids | 2.15 g | min 16.8 g | 12.8% | 3.7% | |
| 18:1 Oleic (omega-9) | 2.14 g | ~ | |||
| Polyunsaturated fatty acids | 2.33 g | from 11.2 to 20.6 g | 20.8% | 5.9% | |
| 18:2 Linolevaya | 2.28 g | ~ | |||
| 18:3 Linolenic | 0.05 g | ~ | |||
| Omega-3 fatty acids | 0.05 g | from 0.9 to 3.7 g | 5.6% | 1.6% | |
| Omega-6 fatty acids | 2.28 g | from 4.7 to 16.8 g | 48.5% | 13.9% |
The energy value of Hercules oatmeal is 350 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.
