A quick answer for the impatient: the calorie content of wheat porridge with water per 100 grams of product is 92 kcal. Read all other numbers below.
Everyone who wants to get rid of extra pounds most often focuses on oatmeal and buckwheat, forgetting about such a wonderful product as wheat porridge. Despite the fact that the calorie content of wheat porridge is quite high, this is not a reason to exclude it from the diet.
If cooked correctly, the calorie content of this dish will be very close to buckwheat. Moreover, there are a lot of interesting and original dietary recipes that will help you rediscover this healthy porridge while maintaining a slim figure.
Calorie content of wheat porridge per 100 grams of product
How many calories are in wheat porridge? Everything will depend on many factors. The energy value of any porridge in dry form will be much higher than in its finished form. So, if in a dry state there are 340-350 kcal per 100 grams of cereal, then for porridge cooked in water this figure is more than three times lower!
This can be explained simply - during the cooking process, under the influence of high temperatures and water, the cereal boils and swells, increasing in size several times.
On average, the number of calories per hundred grams of product in various preparations is as follows:
- Wheat porridge on water - 92 kcal;
- Wheat porridge on water with added sugar - 122 kcal;
- Wheat porridge on water with butter - 161 kcal;
- Wheat porridge with milk - 107 kcal;
- Wheat porridge with milk with added butter - 195 kcal;
- Wheat porridge with pumpkin - 178 kcal;
- For gourmets with condensed milk and prunes - 260 kcal.
An important tip concerns storing purchased cereals. You cannot store this porridge for a long time in an open package (meaning packaged kilogram packs) as it will begin to taste bitter.
Therefore, it is better not to delay its preparation. Fortunately, there are quite a lot of recipes using wheat - both raw and cooked.
Often people prefer to eat wheat porridge cooked in milk with the addition of butter and sugar. Of course, this is a very tasty, but also wildly high-calorie type of dish. Therefore, you should not abuse it. It’s better to eat this option for breakfast so that your body has the opportunity to spend the resulting carload of calories during the day.
The most useful dish for weight loss will be porridge cooked in water, to which you can optionally add various fresh fruits, berries, cottage cheese, nuts, and dried fruits in winter. It is no less tasty and nutritious!
Benefits of wheat for weight loss
Like other cereals, wheat is a rich source of natural fiber, which, like a sponge, passes through our stomach and intestines, removing all harmful substances from their walls. It normalizes the digestion process and is considered effective against dysbiosis.
Doctors evaluate wheat porridge as a good preventative against constipation and other gastrointestinal ailments.
The fiber supplied to the body by wheat porridge normalizes the process of fat metabolism in cells, which is often disrupted in people who are overweight. In addition, it naturally removes waste and toxins from the human body.
If you include wheat porridge in your regular diet and eat it regularly, it will improve the condition of blood vessels. Wheat porridge is rich in special components that increase the elasticity and firmness of vascular walls.
Wheat porridge contains vitamins of groups A, B, E, C and PP, as well as such useful microelements as:
- magnesium;
- phosphorus;
- calcium;
- iron;
- potassium.
Thanks to such a rich composition, wheat porridge is a recognized preventative against the development of diseases of the heart and central nervous system. It normalizes metabolism and strengthens the immune system.
What else is wheat porridge good for?
Advice from nutritionist Irina Shilina
Pay attention to the latest weight loss method. Suitable for those for whom sports activities are contraindicated.
- B vitamins contained in wheat porridge have a positive effect on the level of red blood cells in human blood.
- Regular consumption of this dish improves the general condition of the body: vision becomes clearer, the skeletal system is strengthened, hair shine and skin elasticity appear.
- Wheat porridge is famous for having a low glycemic index. This allows it to regulate glucose levels in the body, which is a particularly important factor for people who are struggling with excess weight or for those suffering from diabetes.
- Wheat can compensate for the deficiency of carbohydrates and proteins. At the same time, it is rich in so-called slow carbohydrates, which the body spends a lot of time and effort processing. Therefore, even despite the high calorie content, it is quite difficult to gain weight on wheat porridge.
- It should be noted that it is beneficial for people who struggle with high cholesterol in the blood. With its help, it will become easier to control its level.
- Helps lower blood pressure and helps remove cholesterol plaques from blood vessels.
- Wheat cereal also contains mono- and polyunsaturated fatty acids. Thanks to this, it helps to improve attention, which is especially important for schoolchildren and students for better performance and high-quality memorization of educational material.
Who should abstain from wheat porridge?
However, despite the high nutritional value, there are a number of contraindications to eating wheat porridge.
- May cause harm to people diagnosed with celiac disease (or celiac disease). This is a digestive disorder in which people cannot eat any grains, not just wheat.
- Among the more common diseases, the list of contraindications for eating wheat porridge also includes gastritis, but specifically gastritis accompanied by low acidity.
- If you chronically suffer from flatulence and bloating, then you are also advised to limit your consumption of this dish.
- It should be abandoned in the postoperative period, especially if a person has undergone surgery on the functioning of internal organs. But this ban is temporary, and you can return wheat porridge to your diet as soon as your doctor allows it.
But healthy people also need to take a reasonable approach to shaping their daily diet and not constantly consume wheat porridge for breakfast, lunch and dinner.
If you abuse its quantity, it can be fraught with a feeling of heaviness in the stomach due to excessive intestinal motility. Dilute your menu with fresh vegetables and fruits to avoid this.
Be careful when purchasing. Low-quality cereals can cause allergic reactions and digestive tract disorders in humans. Therefore, it is recommended to buy cereals packaged in bags.
Look carefully at the appearance of the grains. They should be crumbly and the same color. If you notice impurities of a clearly different shade in the cereal, this may be a sign that mold or mildew has formed in it. They can cause allergies and other health problems.
Types of cereals and their energy value
It is important to understand that the calorie content of wheat depends not only on the method of its preparation, but also on the type of cereal.
The following types of wheat in the form of cereals can most often be found on grocery store shelves:
- Wheat groats "Artek" It consists of small grains of wheat, which are also polished. The grain fragments in this type are completely freed from the seed coat and the embryo. The dry calorie content of this cereal is 329 calories.
- Wheat cereal "Arnautka" is a glassy grain from the Arnaut wheat of the same name. Its calorie content per 100 grams is 325 calories.
- Poltava groats represents partially purified grains of wheat grains. They are cleared from the embryo, but only partially from the seed coat. The calorie content of this type of cereal reaches 329 calories per hundred grams of product.
- But the highest calorie content is characterized by bulgur. These are larger particles of wheat grain that have been peeled and steamed. The energy value of this type of porridge reaches 342 calories in dry form.
The good news is that, like many other cereals, wheat cereal loses a lot of its calorie content during cooking. This occurs due to the fact that the grains are saturated with water and swell, and as a result, in a hundred grams of the finished dish there are much fewer grains than in the unprepared version.
If you prepare wheat porridge without adding butter, salt or sugar, then the calorie content of such a dietary dish will be only 92 calories per hundred grams.
Delicious diet recipes
To prepare the simplest and healthiest version of wheat porridge for weight loss, you will need the following ingredients:
- cereal - 200 g;
- water - 600 ml;
- greens, vegetables or fruits - to taste.
This recipe is easy to prepare the night before so you have a healthy breakfast ready in the morning.
- Take a pan, pour the washed cereal into it and pour boiling water over it. Do not add salt or other spices to it.
- Cover with a lid and wrap a warm towel around the pan.
- In the morning you will have ready-made wheat porridge for your diet, which can be flavored with a small amount of herbs, seasonal vegetables or fruits. But when choosing the latter, do not use bananas or grapes - due to their high calorie content.
This cooking option is much healthier than boiled wheat cereal, since it is gradually infused and its beneficial substances are not lost during cooking.
You can cook a delicious dish for the whole family in the oven, and for this you will need the following set of products:
If you choose a lower calorie option, then use water, not meat broth!
- Bring water to a boil (or cook broth with meat), lightly salt it and add cereal to it. If you decide to cook broth, it is better to use dietary poultry so that thick fat does not float on its surface.
- Boil for ten minutes, then transfer everything to a special baking pot. Place it in an oven preheated to 180 degrees and let the porridge cook until done. This will take about twenty minutes.
Wheat porridge is a dish that is cooked from cereals obtained by crushing durum wheat. The benefits of the product were known back in Rus', so it took pride of place on the table, combining satiety, accessibility and an amazing vitamin and mineral composition. At the production level, two varieties of cereal are produced: “Artek” - the finest grinding - and “Poltavskaya”, which has 4 fractions.
Origin of the grain crop
Wheat is an ancient representative of the cereal family (it was cultivated in the Neolithic), which is among the first domesticated plants (more than 10 thousand years ago). The origin of wheat has not yet been precisely established. It is believed that the most likely place for the emergence of the culture may be a region in the northern Levant near the cities of Iraq al-Dubb, Jericho and Tel Aswad. Later, the plant spread to areas of southeastern Turkey, the Aegean Sea, then came to India, China, the British Isles and spread throughout the world.
Wheat is used not only in cooking, but also in medicine, cosmetology, and floristry.
Nutritional value of the product
The composition of proteins, fats and carbohydrates (BJU) contained in wheat cereals is reflected as follows: 11.5/1.3/62 g When cooking porridge, the values change, as well as after the introduction of additional products. We present data on the content of BJU in the product and some popular dishes based on this grain. Indicators are given per 100 grams of finished dish:
- Cereals cooked in water without butter - 2.6/0.3/14.2 g
- For porridge with butter, boiled in water - 3.7/3.3/20 g
- “Poltavskaya” with sugar and butter without milk - 1.9/1.5/11.1 g
- Dish prepared with milk diluted with water 3.2% with added sugar and salt, without butter - 2.5/1.5/14.1 g
- Recipe for porridge boiled in a slow cooker with 2.5% milk and vegetable ingredients - 2.79/3.2/11.64 g
- Recipe with prunes, condensed milk, a small amount of milk 2.5% and cream component - 6.8/6.7/42.4 g
- Recipe for cooking in a pot with the addition of dried mushrooms, carrots, eggs and butter - 8.6/8.5/26.3 g
- Indicators of ready-made porridge with pumpkin without milk, water and oil - 4.21/0.59/23.21 g
- In Uvelka porridge the balance of BZHU corresponds to 11.50/1.30/62.70 g
Calorie content of wheat porridge
The caloric content of the cereal itself is quite high: 316 kcal per 100 g of product. As for the glycemic index, its value is 45 units. When boiled with other products, this indicator increases quite significantly.
Let's consider how many calories are contained in a dish per 100 grams of product with different variations of preparation:
- Cereals cooked in water with salt without adding oil - 72.4 kcal.
- Wheat porridge on water with oil - 127.7 units.
- The calorie content of “Poltava” porridge boiled in water with butter and sugar is 67.8.
- Porridge with milk and sugar - 80.7.
- Dairy in a slow cooker - 88.02 units.
- The calorie content of milk porridge with condensed milk and prunes is 258 kcal.
- In a pot with mushrooms - 219.7.
- Cereals with pumpkin in its own juice - 110.29.
- "Uvelka" - 316.
Eating wheat porridge while following a diet should be done very carefully. This advice also applies to products prepared with this flour. Try to choose recipes with the lowest calorie content and limit serving sizes to reasonable amounts.
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% |
– “Shchi and porridge are our food!” because porridge has long been very loved in Rus' for its satiety, calorie content and nutritional value. Wheat porridge contains very great benefits; it is a storehouse of various vitamins and microelements. And in our serene age of measured life, when there is no need to plow and sow, water flows in pipes, a car drives, and a washing machine does the laundry? Now people are struggling with excess weight and counting calories.
Do you want to know whether wheat porridge with milk or water is harmful to your figure? See our calorie table, as well as the daily intake of vitamins and microelements it contains.
By looking at the table below, you will find out what the benefits of eating this porridge will be, how it fills the daily need for essential vitamins and microelements.
Did you know that the benefit of eating such porridge after an illness is that the remains of medications, for example, antibiotics, are removed from the body?
After antibiotic therapy, you can safely eat porridge with water or milk at least every day for breakfast or lunch for a couple of weeks. In addition to the fact that wheat is a very tasty cereal, rich in saturated, mono and polyunsaturated fatty acids, which help with attention problems, poor school performance and memory.
Wheat cereal will improve metabolism, because it contains “slow” carbohydrates and it is very difficult to gain weight from them. Here is the answer to the question: “Will eating wheat cereal with milk or water be harmful to your figure?”
It has been proven that if you regularly eat such porridge, your metabolism increases, your figure becomes slimmer, it strengthens your hair and nails, and slows down the aging process of the skin.
Thanks to wheat cereals, blood counts improve; it also helps remove cholesterol plaques from blood vessels and reduces blood pressure. Contained in large quantities, it removes toxins from the body, heavy metals and salt deposits.
We can talk about the benefits of porridge for a long time, but what about the harm, the most meticulous reader will ask? Probably, almost every product, with all its valuable properties, can be harmful. Alas, wheat cereal is not suitable for all lovers; its use is known to cause harm to people with low acidity and gastritis of the stomach.
- We recommend reading:
You can cause excess weight from overeating porridge, especially if you cook it with milk. But don’t worry too much, because it can only cause noticeable harm if you eat a kilogram or eat it exclusively.
Calorie content
Calorie content of wheat porridge per 100 grams of dry product
Eating wheat porridge is very profitable, it is inexpensive, but it is filling, and the benefits will be obvious. If you cook it for breakfast with milk, sugar and butter, you will definitely have enough energy until lunch and still have some left over. Cereals are divided into two types:
- “Artek” finely crushed polished grain;
- “Poltavskaya” is uncrushed and coarsely crushed polished grain.
In addition, cereals are produced from wheat for instant cooking and. Wheat comes in hard or soft varieties, so soft semolina is not suitable for wheat, but the benefits of porridge for those losing weight are very noticeable.
Wheat porridge has a delicate consistency and pleasant taste. Its peculiarity is that the taste changes depending on the cooking method.
You can prepare any dish based on it: porridge with milk, dietary porridge with water, salty or sweet, with spices, it can contain all kinds of additives, fruits, nuts, dried fruits, meat, canned food.
With milk
If you like a more viscous porridge, then try cooking from the Artek brand, it boils quickly and well, it only takes 15 minutes. Calorie content is only 100 kcal/100 g.
Calories in milk
On the water
Sticky porridge is beneficial for ulcers and gastritis; it is often used in therapeutic diets because it has a good effect on the intestines.
If you cook porridge in water, you will get a delicious side dish or a dish on its own. Calorie content is only 115 kcal/100 g. Before cooking, the cereal can be rinsed to drain off excess flour, but if you like a sticky consistency, do not rinse. Porridge with butter and sugar will be tastier, but the calorie content will increase by about 50 kcal/100 g.
Your feedback on the article:
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!
