Chemical composition and nutritional value of buckwheat cooked with milk
Buckwheat with milk contains:
- vitamins;
- micro- and macroelements;
- healthy cholesterol;
- saturated fatty acids;
- omega-6 fatty acids.
How many calories are in boiled buckwheat with milk? 100 g of porridge with milk - 115 kcal.
Microelements and vitamins
A 100 g serving of buckwheat with milk contains:
- vitamin A – 19 mcg;
- vitamin E – 0.159 mg;
- vitamin C – 0.74 mg;
- B vitamins: B2 – 0.105 mg, B5 – 0.216 mg, B4 – 13.41 mg, B1 – 0.061 mg, B12 – 0.227 mcg, B9 – 6.947 mcg, B6 – 0.08 mg;
- vitamin PP – 1.1757 mg;
- vitamin C – 0.74 mg.
Microelements:
- aluminum – 28.4 mcg;
- manganese – 0.2061 mg;
- cobalt – 0.972 mcg;
- iodine – 5.54 mcg;
- copper – 91.29 mcg;
- iron – 0.936 mg;
- nickel – 1.296 mcg;
- tin – 7.39 µg;
- strontium – 9.66 mcg;
- titanium – 4.24 mcg;
- chromium –1.65 mcg;
- fluorine – 44.89 mcg;
- molybdenum – 8.13 mcg;
- zinc – 0.4951 mg;
- selenium – 2.202 mcg.
Without sugar and oil
Nutritional value of 100 g of buckwheat without sugar and oil is 91.6 kcal. Product contains:
- BZHU – 3.2 g, 2.4 g, 14.2 g;
- dietary fiber – 1.4 g;
- water – 79 g.
The porridge contains a lot of calcium - 110.1 mg, silicon - 29.767 mg, magnesium - 73.31 mg, phosphorus - 151.4 mg, chlorine - 460.37 mg, iron - 2.11 mg. It also contains amino acids - lysine and glycine.
With sugar
The nutritional value of buckwheat with sugar is 101.4 kcal. Compound:
- BZHU – 3.3 g, 3 g, 15.3 g;
- dietary fiber – 1.5 g;
- water – 78 g.
The composition contains silicon - 11.033 mg, phosphorus - 88.6 mg.
With honey
If you add honey to milk buckwheat porridge, it will contain 129.5 kcal.
Compound:
- BZHU – 3.5 g, 0.5 g, 12.1 g;
- dietary fiber – 1.6 g;
- water – 83 g.
The porridge contains phosphorus - 95.1 mg, silicon - 11.527 mg, manganese - 0.2232 mg, vitamin B2 - 0.107 mg.
Important! Add honey to warm, but not hot, milk - this way it will retain its beneficial properties.
Calorie content Buckwheat porridge with milk. Chemical composition and nutritional value.
Nutritional value and chemical composition of “Buckwheat porridge with milk.”
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 | 140 kcal | 1684 kcal | 8.3% | 5.9% | 1203 g |
| Squirrels | 4.2 g | 76 g | 5.5% | 3.9% | 1810 |
| Fats | 4 g | 56 g | 7.1% | 5.1% | 1400 g |
| Carbohydrates | 22 g | 219 g | 10% | 7.1% | 995 g |
| Alimentary fiber | 5 g | 20 g | 25% | 17.9% | 400 g |
| Water | 14 g | 2273 g | 0.6% | 0.4% | 16236 g |
| Ash | 1.7 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 2 mcg | 900 mcg | 0.2% | 0.1% | 45000 g |
| beta carotene | 0.01 mg | 5 mg | 0.2% | 0.1% | 50000 g |
| Vitamin B1, thiamine | 0.43 mg | 1.5 mg | 28.7% | 20.5% | 349 g |
| Vitamin B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 7.9% | 900 g |
| Vitamin B6, pyridoxine | 0.4 mg | 2 mg | 20% | 14.3% | 500 g |
| Vitamin B9, folates | 32 mcg | 400 mcg | 8% | 5.7% | 1250 g |
| Vitamin E, alpha tocopherol, TE | 0.8 mg | 15 mg | 5.3% | 3.8% | 1875 |
| Vitamin RR, NE | 7.2 mg | 20 mg | 36% | 25.7% | 278 g |
| Niacin | 4.2 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 380 mg | 2500 mg | 15.2% | 10.9% | 658 g |
| Calcium, Ca | 20 mg | 1000 mg | 2% | 1.4% | 5000 g |
| Silicon, Si | 81 mg | 30 mg | 270% | 192.9% | 37 g |
| Magnesium, Mg | 200 mg | 400 mg | 50% | 35.7% | 200 g |
| Sodium, Na | 3 mg | 1300 mg | 0.2% | 0.1% | 43333 g |
| Sera, S | 88 mg | 1000 mg | 8.8% | 6.3% | 1136 g |
| Phosphorus, P | 298 mg | 800 mg | 37.3% | 26.6% | 268 g |
| Chlorine, Cl | 33 mg | 2300 mg | 1.4% | 1% | 6970 g |
| Microelements | |||||
| Bor, B | 350 mcg | ~ | |||
| Iron, Fe | 6.7 mg | 18 mg | 37.2% | 26.6% | 269 g |
| Yod, I | 3.3 mcg | 150 mcg | 2.2% | 1.6% | 4545 g |
| Cobalt, Co | 3.1 mcg | 10 mcg | 31% | 22.1% | 323 g |
| Manganese, Mn | 1.56 mg | 2 mg | 78% | 55.7% | 128 g |
| Copper, Cu | 640 mcg | 1000 mcg | 64% | 45.7% | 156 g |
| Molybdenum, Mo | 34.4 mcg | 70 mcg | 49.1% | 35.1% | 203 g |
| Nickel, Ni | 10.1 mcg | ~ | |||
| Selenium, Se | 8.3 mcg | 55 mcg | 15.1% | 10.8% | 663 g |
| Titanium, Ti | 33 mcg | ~ | |||
| Fluorine, F | 23 mcg | 4000 mcg | 0.6% | 0.4% | 17391 g |
| Chromium, Cr | 4 mcg | 50 mcg | 8% | 5.7% | 1250 g |
| Zinc, Zn | 2.05 mg | 12 mg | 17.1% | 12.2% | 585 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 55.4 g | ~ | |||
| Mono- and disaccharides (sugars) | 1.4 g | max 100 g | |||
| Glucose (dextrose) | 0.43 g | ~ | |||
| Lactose | 0.03 g | ~ | |||
| Maltose | 0.17 g | ~ | |||
| Sucrose | 0.69 g | ~ | |||
| Fructose | 0.04 g | ~ | |||
| Essential amino acids | |||||
| Arginine* | 1.12 g | ~ | |||
| Valin | 0.59 g | ~ | |||
| Histidine* | 0.3 g | ~ | |||
| Isoleucine | 0.46 g | ~ | |||
| Leucine | 0.75 g | ~ | |||
| Lysine | 0.53 g | ~ | |||
| Methionine | 0.32 g | ~ | |||
| Methionine + Cysteine | 0.65 g | ~ | |||
| Threonine | 0.4 g | ~ | |||
| Tryptophan | 0.18 g | ~ | |||
| Phenylalanine | 0.59 g | ~ | |||
| Phenylalanine+Tyrosine | 1.02 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 0.58 g | ~ | |||
| Aspartic acid | 1.1 g | ~ | |||
| Glycine | 0.72 g | ~ | |||
| Glutamic acid | 2.26 g | ~ | |||
| Proline | 0.5 g | ~ | |||
| Serin | 0.61 g | ~ | |||
| Tyrosine | 0.43 g | ~ | |||
| Cysteine | 0.33 g | ~ | |||
| Sterols (sterols) | |||||
| beta sitosterol | 50 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.6 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.01 g | ~ | |||
| 16:0 Palmitinaya | 0.53 g | ~ | |||
| 18:0 Stearic | 0.04 g | ~ | |||
| 20:0 Arakhinovaya | 0.01 g | ~ | |||
| Monounsaturated fatty acids | 1.13 g | min 16.8 g | 6.7% | 4.8% | |
| 16:1 Palmitoleic | 0.02 g | ~ | |||
| 18:1 Oleic (omega-9) | 1.07 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.02 g | ~ | |||
| Polyunsaturated fatty acids | 1.15 g | from 11.2 to 20.6 g | 10.3% | 7.4% | |
| 18:2 Linolevaya | 1.05 g | ~ | |||
| 18:3 Linolenic | 0.1 g | ~ | |||
| Omega-3 fatty acids | 0.1 g | from 0.9 to 3.7 g | 11.1% | 7.9% | |
| Omega-6 fatty acids | 1.05 g | from 4.7 to 16.8 g | 22.3% | 15.9% |
The energy value of buckwheat porridge with milk is 140 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.
Calorie content, BJU and glycemic index of boiled buckwheat with milk
Calorie content of 100 g of buckwheat with milk is 115 kcal. Buckwheat is a dietary product. Despite this, it is nutritious: 100 g of buckwheat contains 4.9 g of protein.
The porridge contains only healthy fats (2.8 g):
- monounsaturated and polyunsaturated fatty acids: oleic – 1 g, linoleic – 0.9 g, linolenic – 0.1 g;
- healthy cholesterol – 5.68 mg;
- omega-6 fatty acids – 0.1 g.
Vegetable fats speed up metabolism and cleanse the body.
Buckwheat porridge contains complex, or slow, carbohydrates - 17.4 g. Unlike fast ones, they create a feeling of satiety for a long time, which is important for those losing weight.
Fast carbohydrates appear in buckwheat porridge with milk and sugar:
- starch – 6.967 g;
- mono- and disaccharides – 7.4 g.
Fast carbohydrates instantly raise blood sugar levels, so they are contraindicated for diabetics.
The glycemic index (GI) shows how foods affect your glucose levels. The healthiest foods are those with a GI of up to 55 units: legumes, cereals, apples, natural yogurt. After eating them, your sugar level rises slowly.
The glycemic index of raw buckwheat is 55 units. If you cook porridge, the indicator will decrease to 40. GI drops because the cereal absorbs water during cooking.
Boiled buckwheat with milk has a GI value in the average range - 72 units. This figure will be obtained if you add the GI of milk to the boiled cereal index - 32 units.
Glycemic index
To maintain good health, it is necessary to choose foods with a rich vitamin and mineral composition. It is important to pay attention to their nutritional content, protein, fat and carbohydrate content. The glycemic index (GI) value shows how quickly carbohydrates are broken down and converted into sugar. The standard of measurement is glucose. The blood sugar level after drinking it is 100 units.
Did you know? The GI value depends on the temperature of the product: absorption accelerates if the porridge is hot, and, conversely, slows down when the food is cold.
According to the glycemic index, the following groups are distinguished:
- A characteristic feature of products with a low carbohydrate index (up to 55 units) is slow absorption in the gastrointestinal tract, a leisurely supply of sugar to the blood, without overloading the pancreas. The released energy is used evenly, without turning into fat, so it is enough for the body for several hours.
- Products with a high carbohydrate index (70 or higher units) tend to quickly increase blood sugar and generate a large amount of energy. The result of increased glucose levels is increased insulin secretion. This hormone regulates blood sugar. Excess glucose that is not converted into energy accumulates as fat, causing excess weight. Excessive amounts of the hormone interfere with the breakdown of lipids.
- By consuming low carbohydrate foods, you can:
- normal course of pregnancy;
- strengthening the activity of the heart muscle;
- stable energy levels throughout the day;
- increase in intellectual abilities and physical capabilities;
- good vision and healthy skin.
The glycemic index is influenced by a number of factors:
- food temperature;
- enzyme activity in the gastrointestinal tract;
- method of heat treatment of products;
- combination with other components.
The carbohydrate index of boiled buckwheat with milk is 33 units. Mainly, with prolonged heat treatment of products, its carbohydrate index increases. The GI of cooked buckwheat, on the contrary, decreases. The fact is that cereals can absorb water. When cooked, the amount of nutrients decreases.
GI of raw buckwheat is 50–60 units: its value is influenced by the degree of roasting of the grains, growing and storage conditions. The glycemic index of a dish depends on the products that are added to buckwheat porridge. To maintain an average GI, doctors do not recommend mixing porridge with sugar. Buckwheat can go well with fresh vegetable salads.
- Fiber in cereals contributes to:
- reducing the rate of carbohydrate absorption;
- providing the body with energy for a relatively long period;
- strengthening intestinal function and restoring its microflora;
- lipid breakdown;
- helps remove toxins, toxic substances, and excess bad cholesterol from the body;
- regulates metabolic processes.
The highest amount of fiber was found in whole grains and green buckwheat.
Beneficial properties of buckwheat with milk
Thanks to vitamins and minerals, buckwheat porridge with milk benefits the body:
- prevents the appearance of dandruff and wrinkles - vitamin A in buckwheat stimulates collagen production;
- strengthens blood vessels, improves heart function;
- increases physical and mental activity, resistance to stressful situations;
- reduces the amount of bad cholesterol;
- cleanses the body - removes toxins;
- improves digestion - fiber stimulates the functioning of the intestinal walls;
- folic acid is useful for pregnant women - it helps to bear and give birth to a healthy child;
- iron is involved in the formation of new blood cells, carries oxygen to body tissues, improves metabolism;
- manganese regulates the functioning of the pancreas.
Features of eating buckwheat with milk on a diet
Before starting a buckwheat diet, pay attention to its features:
- This diet should not be followed by people with chronic diseases. Buckwheat will not give the body all the vitamins and minerals it needs. From their lack, the body will become weaker, and diseases will worsen.
- This diet is contraindicated for patients with diabetes. Buckwheat contains slow carbohydrates that lower blood sugar. In diabetics, this will lead to complications of the disease, including falling into a coma.
- Pregnant and lactating women should not be on a buckwheat diet. During pregnancy and lactation, a woman needs to eat a balanced diet so as not to harm her health and that of the child.
Is it possible to lose weight on buckwheat with milk?
Buckwheat with milk will help you lose 3-5 extra pounds.
To do this, follow the rules:
- Do not cook, but steam the cereal. During cooking, beneficial vitamins and minerals are lost. Steam the cereal in a thermos overnight. Then add milk. Try steaming buckwheat immediately in hot milk. In two hours the porridge will be ready.
- Eat six times a day in 200 g portions. This amount is enough to not feel hungry.
- Don't add salt to your food.
- Drink water, tea, coffee without sugar.
- Include fruits and vegetables in your diet - sources of additional vitamins.
- Eat chicken, lean fish, eggs - sources of animal protein.
- During the diet, avoid strength training.
- Do not continue the diet for more than 10 days.
What happens if you only eat buckwheat with milk every day?
If you eat only buckwheat every day for more than 3-4 days, health problems will arise:
- Buckwheat porridge will not replace a complete diet. It does not contain all the substances necessary for the human body.
- Refusal to eat a variety of foods will lead to a bad mood and nervous breakdowns.
- There is a lot of fiber in porridge. It is beneficial for the body, improves intestinal function, but in large quantities it causes flatulence, constipation or loose stools.
