Wheat groats, from which wheat porridge is prepared, have a rich composition of vitamins, micro- and macroelements, and when cooked they turn into a delicate, airy substance with a very pleasant taste. This is a traditional dish for Slavic cuisine, which has long been loved in our territories. And for good reason - in addition to its wonderful taste, it perfectly saturates the body and enriches it with vital nutrients.
Composition of wheat cereal
Wheat groats are obtained by grinding wheat grains, clearing them of the germ, as well as fruit and seed coats. In our territories, two types of grain are most often used: soft and hard. Soft wheat is used to make flour for the baking and confectionery industries. Durum wheat varieties are used to prepare high-quality cereals and pasta. When processed, the grains are the same size, so they are boiled at the same time, which means this grain is very easy to prepare. 
Did you know? It is not for nothing that the second name of wheat is “the queen of cereals.” It was first cultivated in Mesopotamia in the 7th century BC. e., since then, century after century, this culture has gained popularity on different continents: first it conquered Asia and the Iberian Peninsula, then Africa and Europe. Finally, since the 19th century, wheat has become in demand in North and South America and Australia. Thus, wheat has become the most exported grain crop in the world - its exports account for 3/5 of the total grain trade.
Its chemical composition is impressive: 100 grams of cereal contains 2 times more than the required daily intake of many substances, for example, manganese and silicon.
| Vitamins | |
| (AT 4) | 90 mg |
| 7.7 mg | |
| Alpha tocopherol () | 6 mg |
| Niacin (B3) | 5 mg |
| Riboflavin () | 1.8 m |
| Pantothenic acid () | 1 mg |
| Pyridoxine () | 0.5 mg |
| Thiamine () | 0.2 mg |
| Folic acid () | 40 mcg |
| Biotin () | 10 mcg |
| Macronutrients | |
| (TO) | 300 mg |
| (Ph) | 250 mg |
| (Sa) | 250 mg |
| (S) | 100 mg |
| (Si) | 50 mg |
| (Mg) | 50 mg |
| (Cl) | 30 mg |
| (Na) | 25 mg |
| Microelements | |
| (Mn) | 3.8 mg |
| (Zn) | 2.8 mg |
| (Fe) | 2 mg |
| Aluminum (Al) | 1500 mcg |
| Copper (Cu) | 500 mcg |
| Boron (B) | 200 mcg |
| Other elements | |
| Starch | 50 g |
| Sahara | 2 g |
Among other microelements, wheat cereal contains in small quantities: vanadium, strontium, nickel, tin, molybdenum, titanium, zirconium, selenium, iodine, which our body also needs. Nutritional value and calorie content
Wheat cereal is considered low-calorie, so it is often included in diet menus for weight loss. The calorie content of 100 grams of dry and finished product will differ. Calorie intake is also affected by the cooking method, the presence of additional ingredients, and the type of cereal (chaff, flakes, bran, etc.).
Important!Different brands of the same cereal may have different calorie content, which is what you should pay attention to when purchasing!
On the water
How many calories are contained in 100 grams of wheat product:
- dry - 325 kcal;
- liquid porridge with water - 55-85 kcal;
- crumbly porridge on water - 105 kcal;
- wheat flakes in water - 350 kcal;
- wheat bran - 185 kcal;
- with the addition of butter and sugar - 130-140 kcal.
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With milk
By adding milk, the calorie content of the final product will increase. To accurately calculate the number of calories, you need to focus on the fat content of milk and its calorie content. The calorie content of cow's milk of different fat contents and types (fresh, boiled, pasteurized, baked, etc.) averages 60-85 kcal. If you add goat milk, you need to take into account its calorie content - 65-70 kcal. Calorie content of wheat porridge with milk (100 grams):
- with milk and sugar the calorie content will increase to 140-180 kcal;
- with milk, sugar, butter - 180-210 kcal.
Did you know? Of all the grains produced in the world, almost 90% are wheat, rice and corn. A modest 10% shared little-known and even exotic grains: dagussa, mogar, spelt, sorghum, millet, amaranth, quinoa.
About the benefits
Let's look at why this product is considered useful and necessary in the diet of infants, older children and adults.
For babies
Wheat porridge is a rich source of valuable nutrients, and therefore must be present in the baby’s diet for the following reasons:
- strengthens the immune system;
- prevents the formation of constipation and normalizes the functioning of the gastrointestinal tract;
- strengthens the skeleton.
For children
Porridge is an excellent idea for a children's breakfast, since a small portion of this product can saturate a growing body and fill it with many essential substances. To make the porridge more appetizing for your baby, you can add fresh berries and fruits, as well as dried fruits.
Benefits of the product in the children's menu:- eliminates dysbacteriosis, normalizes digestion processes;
- promotes the removal of harmful substances and toxins;
- helps vision, especially during periods of heavy school workload;
- normalizes the functioning of the nervous system;
- normalizes the production of red blood cells.
Important!The greatest benefit will come from a dish made only from whole grains, which has not been subjected to a refining process (cleaning, removing the shell, removing the germ). Otherwise, the product will be harmful both to the figure and to the main systems of the body!
For adults
In adulthood, this dish still remains the basis of the diet:
- replenishes strength, especially during heavy physical work or intense training;
- cleanses the body of waste and toxins;
- preserves youth and healthy cells thanks to a large number of antioxidants;
- strengthens blood vessels, normalizes the level of “bad” cholesterol;
- normalizes blood sugar levels;
- Thanks to B vitamins, this dish has a beneficial effect on the condition of nails, skin, and hair.
Application
A dish made from wheat cereal is widely used in the diet of people of all ages, from young to old. Wheat porridge is also included in the diet menu of overweight people, in the diet of people suffering from various gastrointestinal diseases, as well as in the children's menu.
For good health
For good health, appearance and good health, nutritionists recommend adding porridge to your daily diet. To avoid monotony and get a full set of vitamins, porridge can be alternated on different days of the week, and for wheat porridge, choose, for example, Monday. You need to eat 1-2 servings of this dish per day for breakfast or lunch. The average serving should be about 250 grams (finished product), which fits in a small cup or equal to the size of your fist. 
For weight loss
For people who want to lose weight, wheat porridge can be a real salvation - a diet based on wheat groats does not deplete the body, does not deprive it of important nutrients, but, on the contrary, perfectly saturates and fills it with everything necessary. In addition, you can add variety to your wheat porridge diet with a variety of vegetables, herbs, and unsweetened fruits (grapes and bananas are prohibited).
Depending on your initial weight, health status, metabolic rate and other individual factors, you can lose about 3-4 kg of weight in 7 days of eating wheat porridge. However, certain rules should be followed:
- maintain a drinking regime - clean water should be at least 2 liters per day, it is especially important to drink a glass of liquid before main meals;
- Drinks allowed include herbal and green tea, low-fat fermented milk products,
- When cooking, do not add salt, do not sweeten the porridge, do not use oils;
- Among the spices, it is permissible to use cinnamon for a sweet version, herbs for porridge with vegetables;
- During the day you need to eat 4-5 servings of the dish in small quantities.
For complementary feeding
Starting from 8 months, the baby can be introduced to this product, following certain recommendations:
- When offering porridge to your baby for the first time, do not exceed the dosage of half a teaspoon;
- in the absence of a negative reaction to the product, the amount can be doubled with each subsequent time;
- It is better to give porridge during breakfast;
- after the introduction of the previous product and before becoming familiar with wheat porridge, at least 3 weeks should pass;
- When cooking, do not use sweeteners, milk, butter or other ingredients;
- porridge must be cooked in water;
- the finished product should be as liquid in consistency as possible.
Wheat porridge during pregnancy and breastfeeding
In an “interesting” situation, wheat porridge is allowed in the diet, but only on condition that the expectant mother does not have digestive problems (tendency to flatulence, bloating, diarrhea or constipation), otherwise this dish greatly activates intestinal function, which can have a negative impact on the tone of the uterus. Other contraindications are those listed in the next section. 
If there are no health problems, porridge from this cereal can be consumed without harm to health 2-3 times a week. At the same time, the combination of this product is no less important: it is best to eat porridge with a portion of vegetable salad. In order not to burden the gastrointestinal tract, it is worth limiting fatty meats, fatty dairy products, vegetable and animal oils, and sugar.
Contraindications and harm
Like any product, wheat porridge in some cases can cause harm to the body. When should its use be limited or stopped:
- with gastritis against the background of low stomach acidity;
- with a tendency to increased gas formation, bloating;
- during surgical interventions on the abdominal organs;
- with an allergic reaction to wheat products;
- for celiac disease (the body’s inability to process gluten from cereals, including wheat).
The popularity of wheat porridge is due to the fact that it tastes great, is a natural product and is prepared very quickly. Eating this dish not only saturates the body as much as possible, but also supplies it with the vitamins and minerals contained in it, which benefits the body and improves health. Due to its low calorie content, wheat porridge is a dietary product and is included in weight loss diets.
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- proteins – 16 g;
- fats – 1.1 g;
- carbohydrates – 67 g.
- vitamins B1, B2, B5, B6, B9, A, C, E, K, F;
- various sugars;
- cellulose;
- amino acids;
- trace elements (magnesium, zinc, phosphorus, potassium, silicon, silver, calcium, cobalt, molybdenum, fluorine, iron).
- normalizes lipid metabolism in cells;
- removes “bad” cholesterol from the blood and prevents the formation of cholesterol plaques;
- makes blood vessels more elastic;
- improves the functioning of the gastrointestinal tract, normalizes intestinal microflora (especially after taking antibiotics), thereby preventing dysbacteriosis and constipation;
- helps reduce excess weight due to a small amount of calories and cleanses the body of waste and toxins;
- restores the body’s performance after increased physical activity;
- improves vision and bone structure.
- 1. Take cereal and water in a ratio of 1:2.
- 2. Pour millet into cold liquid, bring to a boil and cook for twenty minutes.
- 3. Then remove from heat and leave covered for fifteen minutes.
- 1. You need to boil two glasses of milk and pour half a glass of thoroughly washed wheat cereal into it.
- 2. Reduce heat and, stirring, cook for twenty minutes, then leave for ten under the lid.
- 3. You can simply salt and season the finished porridge with butter or make it sweet by adding condensed milk or honey, raisins or fresh fruit.
- 1. You need to boil three glasses of milk in a cauldron, put in half a kilo of peeled, washed pumpkin and cook for fifteen minutes.
- 2. After this, add one glass of wheat cereal, add salt to taste and cook for about twenty minutes until thickened.
- 3. Place the prepared porridge in the oven for half an hour.
- 1. Finely chop half a kilogram of pork, fry in a cauldron in vegetable oil until golden brown, add thinly sliced onions (3 pcs.), grated carrots (3 pcs.) and simmer over low heat.
- 2. When the vegetables become soft, pour three glasses of water into the cauldron and cook until the meat is cooked.
- 3. Add one and a half cups of washed wheat cereal, salt and pepper to taste and cook for another fifteen minutes.
- 1. Prepare boiled milk porridge as described above.
- 2. Break two eggs into it, add three tablespoons of sugar, two tablespoons of butter and two hundred grams of washed raisins.
- 3. Mix everything well, put it in a frying pan, after greasing it with butter, and bake in the oven for twenty minutes, then cool and cut into pieces.
- 4. Serve with sour cream or jam.
- 1. Intolerance of the body to cereals. This disease is called celiac disease. It is caused by gluten, which is also found in wheat. With this disease, severe foamy diarrhea occurs, leading to dystrophy. If you have the slightest suspicion of such a pathology, you should absolutely not consume wheat porridge, so as not to cause serious harm to the body.
- 2. Diffuse gastritis. With this disease, wheat porridge should be consumed with caution in limited quantities.
- 3. Postoperative period.
Show all
Composition of BZHU and energy value
To prepare this dish, wheat grits are used, which is crushed, polished durum wheat.
The calorie content of the grains themselves is on average 330 kcal per 100 grams, but during the cooking process the number of calories decreases significantly, and already 100 grams of finished porridge is about 100 kcal per 100 grams. Therefore, when adding jam, honey or butter to a dish, there is no risk of gaining weight. The calorie content of cooked and seasoned wheat porridge usually does not exceed 150 kcal per 100 grams.
Composition of BZHU wheat cereal:
Useful substances that the product contains:
Beneficial features
The beneficial qualities of the product depend on the type of millet variety chosen. Finely crushed cereals are better absorbed, and coarsely crushed cereals are most effective for cleansing the intestines. Wheat porridge has the following effects on the body:
The product has an antioxidant effect, thanks to which it protects the body from various external harmful influences and strengthens the nervous system. It has a low glycemic index, so it is suitable for those who suffer from diabetes. The shelf life without loss of all beneficial properties is ten months.
Cooking recipes
In addition to porridge, wheat cereal can be used to prepare many healthy dishes, such as soups, puddings, flatbreads, and pancakes.
Rice porridge - calorie content and nutritional value, benefits and harm to health
Classic wheat porridge
This porridge is often served as a side dish for meat, fish and vegetable dishes.
Milk wheat porridge
This dish is often prepared for children. The porridge acquires a piquant taste if cinnamon is added to it.
Wheat porridge with pumpkin
Wheat porridge with meat
Wheat porridge pudding
Possible harm and contraindications
Despite all its advantages, wheat porridge still has contraindications:
It is not advisable for men to overuse the dish, as it may reduce potency.
Pregnant women also need to be careful, as millet causes increased intestinal activity, which can cause miscarriage.
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Wheat is the most common, affordable grain crop in the world and is in demand in nutrition, as it is an extremely useful product and source of energy due to all parts of its grain, including bran, sprouts and the kernel itself. The nutritional value of wheat remains even after it is processed and ground into flour.
Wheat porridge is prepared from crushed crushed wheat grains or instant wheat flakes.
How many calories are in wheat porridge?
Wheat groats or specially processed crushed grains of durum wheat are divided into 2 types: "Artek" polished finely crushed grain and "Poltavskaya" polished, uncrushed and coarsely crushed grain. Instant cereals are also made from wheat grains, and semolina is made from soft wheat varieties. The content of vitamins, minerals and fiber in semolina is much lower than in other wheat cereals, and there is more starch, so semolina is not suitable for dietary nutrition when losing weight. For dietary nutrition aimed at weight loss, it is recommended to use cereals made from durum wheat.
The calorie content of ready-made wheat porridge depends on the method and recipe for its preparation, as well as on the type of cereal. Porridge is prepared with water or milk, adding spices, fruits or vegetables to taste. For crumbly porridge, use 2.5 cups of water for 1 cup of cereal; for viscous porridge, use 3.5 cups of liquid for 1 cup of cereal.
Application in dietetics
Wheat porridge is included in many weight loss diets due to high fiber content(dietary fiber), which helps improve digestion. Insoluble fiber promotes intestinal motility and accelerates the passage of undigested food debris, which is indicated for constipation, while soluble fiber lowers glucose levels and reduces the density of lipoprotein cholesterol in the blood. Eating foods rich in fiber also helps reduce the risk of hemorrhoids and lower blood pressure. Doctors recommend eating from 5 to 10 grams soluble fiber every day. Wheat can be consumed in a variety of forms, in the form of porridges, as side dishes for hot dishes, and sprouted wheat grains are added to vegetables or to various types of salads. Based on wheat porridge, you can bake flatbreads and eat them instead of bread.
Recipes for wheat dishes used in weight loss diets
Wheat porridge with dried fruits and cinnamon
- 1 glass of cereal;
- 3 glasses of water;
- 50 grams;
- 50 grams;
- 1 dessert spoon;
- ground cinnamon.
Preparation: cook the porridge, at the end of cooking add coarsely chopped dried fruits, honey and cinnamon. Let it brew for 20 minutes. The calorie content of the finished porridge is 165 kcal per 100 grams.
Oriental wheat porridge with chicken
- 1 glass of cereal;
- 2 glasses of water;
- 1 chicken breast;
- garlic 4-5 cloves;
- olive oil 2 dessert spoons;
- soy sauce 2 dessert spoons;
- brown sugar 1 dessert spoon;
- curry powder 1/3 dessert spoon.
Preparation: Cook the crumbly wheat porridge until half cooked. Chop and fry the garlic, add finely chopped skinless chicken breast and fry until tender. Combine fried chicken with porridge, add soy sauce, sugar, curry and ½ cup hot water. Bring to readiness over low heat. You can sprinkle herbs on top. The calorie content of the finished porridge is 210 kcal per 100 grams.
Wheat casserole with cheese
- 1 cup wheat cereal;
- 3 glasses of water;
- 1 dessert spoon of sugar;
- 1/4 dessert spoon of salt;
- 200 grams of any grated;
- ground black pepper;
- dried rosemary;
- sour cream 1 dessert spoon.
Preparation: cook viscous porridge in water with salt and sugar. Add 1 egg and grated cheese and spices to the cooled porridge. Mix everything, coat with sour cream and bake in the oven. The casserole can be eaten either warm or cold. The calorie content of the casserole is 290 kcal per 100 grams.
Chemical composition and nutritional value
Eating wheat porridge on a regular basis brings undeniable benefits to any body, since porridge is rich in fiber and has a high content of vegetable protein and dietary fiber.
Wheat porridge provides the body with essential nutrients that are essential for proper metabolism human body. Porridge contains complex carbohydrates, vegetable protein, calcium, zinc, magnesium, phosphorus, folic acid, copper, antioxidants, B vitamins, vitamin E, copper. This complex of essential nutrients helps strengthen the immune system to fight infections. The fiber content in porridge slows down the absorption of sugar and regulates blood glucose levels, which reduces the risk of kidney disease, stroke, heart and vascular diseases. A huge amount of nutrients makes it possible to use wheat as a basis for nutrition in such diseases, such as anemia, vitamin deficiency, gallstones, breast cancer, chronic inflammation of internal organs, obesity, weakness, tuberculosis.
A bowl of wheat porridge a day is enough to provide the body with the necessary vitamins and fiber.
| Composition of wheat cereal and content of nutrients per 100 grams of dry product | ||
| Nutrients, vitamins and minerals | Quantity | Covered daily element requirement |
| Nutritional value, g | ||
| 7.00 | 30% | |
| 71.00 | 28% | |
| 18.50 | 21% | |
| Fats | 2.50 | 8% |
| Vitamins, mg | ||
| 0.40 | 34% | |
| 0.45 | 32% | |
| 0.45 | 24% | |
| AT 5 | 0.93 | 21% |
Wheat is famous for the fact that even after processing and grinding, all its beneficial properties remain. It is available and widely distributed throughout the world as its health and nutritional value is very high. Crushed wheat grains or instant wheat flakes are used for food, making various porridges from them.
How many calories?
Porridges are a favorite product of people who monitor their health or are on a diet. Few people know what exactly is made from soft wheat make semolina. But semolina is significantly inferior to other wheat cereals in terms of usefulness. In addition, semolina porridge contains much more starch and is not suitable for a diet. For those who are concerned about the calorie content of the product, durum wheat will be much healthier. Below you will see a detailed calorie table.
There are 2 types of wheat cereal:
- Artek. Finely ground polished grains.
- Poltavskaya. Not crushed/coarsely crushed, ground.
It’s not so often these days that you can see porridge made from coarse wheat on the table. Other cereals have gained popularity. But wheat is undeservedly forgotten: not every cereal contains so many vitamins, fiber and microelements. And it is not at all necessary to cook only porridge for breakfast from wheat cereals. This dish is also great as a side dish.
Number of calories will depend on the type of cereal, method of preparation and additional ingredients. The most dietary option is wheat porridge with water. The calorie content of such a dish will not exceed 100 calories. Porridge is prepared with water or milk in a ratio of 1:2.5.
Calorie table for wheat porridge dishes
In addition, you can even reduce the calorie content of any of these dishes, adding cinnamon, pumpkin or raisins.
Doctors advise eating wheat porridge as a main dish during a diet. This product has no contraindications. Cereals, saturated with useful substances, will not leave the body without vital microelements. Porridge is rich in dietary fiber, which speeds up metabolism and improves stomach function. She also will reduce blood sugar and reduce cholesterol lipoproteins in the blood. Such a diet will not only get rid of a couple of extra pounds, but will also improve your health.
If you are not pursuing the goal of getting rid of extra pounds, and you are not worried about calories in food, use wheat porridge simply as a way to cleanse and heal your body. You can add any products to it. Fruits, berries, sugar, even chocolate! The main thing is to exclude fatty foods and sandwiches for breakfast. Delight your body with healthy wheat porridge in the morning. And within a couple of weeks you will feel positive changes in your well-being.
According to doctors, 5 grams of soluble fiber daily is enough. To diversify your diet, you can add sprouted wheat grains to salads. Or bake flatbreads using wheat porridge as a base. They should be consumed instead of bread, avoiding extra calories.
What is hidden in the composition
Ingredients may scare you: the amount of carbohydrates in it is about 70g. But these are different carbohydrates. They are called slow and, true to their name, their conversion into energy takes quite a long time. Energy is produced evenly over a long time, which helps a person not feel hungry all this time.
Protein is another advantage of this dish. It contains at least 15g. Without protein, our body is not able to survive even a couple of days.
100 grams of this miracle porridge will saturate your body with more than a third of the vitamins and minerals it needs daily.
Wheat porridge absorbed fairly quickly. But for those on a diet, it is still not recommended to eat it later than 6 pm. To choose your menu for the day, we advise you to look at our calorie table.
Summarize
What do we get by adding wheat porridge to our diet?
No matter how many advantages there are, there are also contraindications. People suffering from anemia, vitamin deficiency, cancer, obesity, and tuberculosis should limit the consumption of wheat porridge. If you have gluten intolerance, it is better not to eat porridge and pay attention to buckwheat. In addition, wheat grain intensifies any existing allergies.
If you have no contraindications, you agree that wheat is the queen of cereals. Despite the low calorie content of the dish, the body will receive everything it needs throughout the day. With such a dish in your diet, you will always be optimistic, cheerful, full of strength and energy!
wheat porridge rich in vitamins and minerals such as: vitamin B1 - 20%, vitamin E - 12%, vitamin PP - 14.5%, magnesium - 15%, phosphorus - 32.6%, iron - 24.4%
What are the benefits of wheat porridge?
- Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
- Vitamin E has antioxidant properties, is necessary for the functioning of the gonads and heart muscle, and is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of erythrocytes and neurological disorders are observed.
- Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
- Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
- Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.
You can see a complete guide to the most useful products in the appendix.
