Many tasty and healthy dishes came to us from other countries, oatmeal is one of them. Almost every Scot and Englishman starts their breakfast with it for centuries.

Most of us have been familiar with oatmeal since childhood, as it is the perfect breakfast for a child. She is considered excellent diet dish, hearty, tasty and healthy for people of all ages.

How many calories are in 100 grams oatmeal water and milk? This question will interest many supporters of a healthy diet, as well as those who want to lose weight.

Oatmeal and its properties

For many centuries, oatmeal continues to be one of the most popular dietary and healthy meals. She is being prepared on water or on milk from flakes or flour. Oatmeal is obtained from oats, which is a young crop compared to wheat.

To get oat flakes familiar to us, oat grains are first ground and then flattened. After that, the oil is pressed, the rest of the product is subjected to heat treatment. All applied processing methods help to get the grain more saturated, fragrant and roasted. In terms of composition, flakes differ from grains, but quite a bit. Also obtained from grains oat flour and bran, used most often in production.

Oatmeal nutritious and healthy. Depending on the type of oatmeal, the cooking time will vary. You can diversify them with various products:

• fresh fruits and berries;
• dried apricots;
• raisins;
• honey, etc.

Oatmeal stands out with a large amount of vegetable protein and carbohydrates. Despite this, it is considered a healthy dietary dish. The product also contains a lot of carbohydrates, which does not prevent it from being easily absorbed by the body. Regular use of this product has a positive effect on health and appearance.

Oatmeal calories per 100 grams

Ready-made oatmeal in water or milk is a tasty and healthy product. All cereals are high in carbohydrates. The calorie content of dry oatmeal is per 100 grams of cereal 342 calories:

• proteins - 12.3 gr; 49.2 kcal;
• fats - 6.11 gr; 54.9 kcal;
• carbohydrates - 59.5 gr; 238 kcal;
• dietary fiber - 8 gr.

The ratio of BJU by weight in dry form:

• proteins - 15.3%;
• fats - 6.0%;
• carbohydrates - 78.8%.

All cereals increase in size during cooking, so after cooking them the energy value decreases. Now let's look at how this happens with oatmeal boiled in water and cooked in milk and how many calories are in them.

The calorie content of oatmeal cooked in clean water is 88 calories per 100 grams finished product, of which:

• proteins - 3.0 gr;
• fats - 1.7 gr;
• carbohydrates - 15.0 gr.

Currently, many manufacturers of oatmeal produce products fast food. Such fast food the nutritional value much higher, for example, in a five-minute porridge, the calorie content will be 350 units per 100 grams, of them:

• proteins - 56 kcal;
• fats - 67.5 kcal;
• carbohydrates - 224 kcal.

Based on the calorie content quick porridge, exceeds the nutritional value of boiled water by 5 times. Fans of five-minute porridges should think about this. It is better to spend some time making traditional oatmeal and eat a lower calorie product.

Oatmeal boiled in milk has slightly more calories. There are 105 calories per 100 grams of milk oatmeal., of them:

• proteins - 3.2 gr;
• fats - 4.3 gr;
• carbohydrates - 14.2 gr.

With the help of such porridge, complex carbohydrates enter the body. They are processed into glucose for a long time to maintain the body's active vital activity.

Milk and porridge on the water can be even tastier if you add raisins, dried apricots, prunes, nuts to them, flavor with oil. With such additives, it will increase the energy value depending on the type of product.

Oatmeal boiled in water is rich in vegetable protein, which gives the body a high energy value. The high nutritional value is main feature oatmeal. There is a large amount of dietary fiber in oatmeal. Oatmeal porridge is an excellent adsorbent of heavy metal salts, so it is very important to include in your daily diet people living in large industrial regions.

Among grain crops, oatmeal is the leader in the content of proteins and fats. The protein contains many essential amino acids, they are perfectly absorbed by the body. The nutritional value of oatmeal is complemented by starches. Unsaturated fats in oatmeal are unstable and for this reason, when long-term storage grain spoils quickly. It is rich in valuable vitamins and minerals, it contains the most:

• vitamins of group B, as well as PP and E;
• salts;
• phosphorus;
• gland;
• magnesium;
• silicon;
• zinc;
• calcium.

• liver;
• digestive organs;
• atherosclerosis:
• to maintain the work of the heart and vascular system;
• diabetes.

It is especially useful to use oatmeal for those who have various problems with the digestive system. Porridge has an enveloping property and in the process of digestion it envelops the walls of the digestive organs, clearing them of the accumulated "garbage". For this reason, it has become an indispensable dish in the diet of losing weight. People who have constipation are advised to eat oatmeal regularly.

Oatmeal is included in the menu of many diets, and it is also introduced into the diet for many serious diseases, it reduces cholesterol in the blood. It is advisable to use such a dish for people of any age, since 1 plate of porridge can give the body 1/4 daily fiber requirement.

If you ask people what they associate oatmeal with, then opinions will be divided approximately equally - England and the hospital. Indeed, this is a traditional English, or rather, a Scottish breakfast, but in addition, this porridge is an integral component of many therapeutic diets and is traditionally used in clinical nutrition. The latter is due to the fact that oatmeal normalizes the functioning of the digestive organs, removes cholesterol and salts of heavy metals, and contains many vitamins and minerals necessary for a person.

Oatmeal - proteins, fats, carbohydrates

Like many cereals, oatmeal contains a lot of carbohydrates - up to 64% by weight. However, these are complex carbohydrates that do not cause a sharp rise in blood sugar levels, but rather, slowly breaking down, for a long time supply the body with the energy it needs. That is why porridge made from it is a wonderful breakfast option.

In addition, raw oatmeal contains proteins - about 18% by weight of the product, fats - 11%, most of which are mono- and polyunsaturated fatty acids (mainly oleic and linoleic).

In addition, oatmeal contains:

• almost all B vitamins - one of their areas of influence is the prevention of depression, and they are also responsible for the health of the skin, hair and nails;
• vitamin A - slows down the aging process, because. necessary for the construction of new cells;
• vitamin E - an antioxidant, protects the body from free radicals, is responsible for reproductive function;
• vitamin K - a blood clotting factor, with a lack of this vitamin, bleeding, subcutaneous hemorrhages, bleeding gums can occur;
• vitamin C - there is very little of it in oatmeal, besides it does not tolerate well heat treatment, so the content of this vitamin in oatmeal can be neglected;
• macronutrients - potassium, calcium, magnesium and phosphorus;
• trace elements - iron, manganese, copper, selenium and zinc.

However, many people are not too fond of this, of course, a useful product. And the thing is that they just do not know how to cook it.

How to cook oatmeal?

One of the options for the classic "children's" oatmeal cereal looks like this:

Oatmeal with milk

Ingredients:

• oatmeal - 400 g;
• water - 750 ml;
• milk - 500 ml;
• salt - 2 teaspoons;
• butter - 2 tablespoons;
• sugar - to taste;
• anise, star anise, cinnamon or lemon (orange) peel powder - to taste.

Cooking

Pour the flakes with water, cook over low heat until the flakes are properly boiled. Then, we pass the porridge through a metal sieve, or a colander. Add hot milk and cook until the porridge thickens slightly (it should be liquid, fluid). We add a little bit of sugar (it should hardly be felt), as well as any of the spices listed above and oil.

For the preparation of this oatmeal, Hercules flakes are best suited, its calorie content is 100 kilocalories.

There are quite original version"adult" oatmeal:

Oatmeal with offal

Ingredients:

• oat grain - 200 g;
• rice - 200 g;
• water - 1 l;
• beef liver- 100 g;
• beef heart - 100 g;
• beef lung- 100 g;
• onion - 1 onion;
• butter - 50 g;
• salt - to taste.

Cooking

Cook crumbly porridge from rice and oats. To do this, first add oatmeal to boiling water, after 5 minutes - rice. While the porridge is being prepared, boil the heart and lung, pass through a meat grinder. Then you need to chop the onion, fry together with the liver in butter, finely chop everything. Add minced meat from boiled heart and lung, fry and mix with porridge.

Calories in such oatmeal will be the same as in naval pasta - 260-300 kcal.

How many calories are in oatmeal?

Despite the rich vitamin and mineral composition, there are few calories in oatmeal - 340 kilocalories in raw cereals. The calorie content of oatmeal depends on the method of its preparation. So, for example, traditional oatmeal in milk will pull on 100-110 (per 100 g of product) kcal, a more dietary option - on water, and even less - about 85 kilocalories. If you cook oatmeal with honey, then its calorie content will be 115-120 kcal.

Do you get fat from oatmeal?

In general, you can get better by eating almost any product, and oatmeal is no exception. For people who want to lose weight, you need to remember that oatmeal is rich in carbohydrates. Therefore, it is better to eat it in the morning.

Oat flakes "Hercules" rich in vitamins and minerals such as: vitamin B1 - 30%, vitamin B5 - 22.4%, vitamin B6 - 12%, vitamin H - 40%, vitamin PP - 23%, potassium - 13.2%, magnesium - 32 3%, phosphorus - 41%, iron - 20%, cobalt - 50%, manganese - 191%, copper - 45%, selenium - 52.5%, zinc - 25.8%

What is useful Oat flakes "Hercules"

• 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-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient intake of this vitamin can lead to disruption of the normal condition of the skin.
• Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, 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, atrophic gastritis.
• Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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Oatmeal is a traditional English breakfast that has successfully taken root among Russians. It is usually prepared with milk, but adherents of a healthy diet prefer recipes with water. It occupies a leading position among the whole variety of cereals in terms of nutritional and energy value. A low calorie allows you to consider it a dietary dish.

When eating oatmeal in the morning, there is a quick and long-term saturation, the dish gives energy for the whole day. For taste, fruits, berries, honey, sugar, nuts and other ingredients are added to it.

Nutritional value and calories

Oatmeal, in all its interpretations, always turns out tasty and nutritious.

Chemical composition:

• vitamins of group B, K and E;
• minerals: potassium, phosphorus, iron, zinc, copper, manganese;
• beta-glucan (soluble fiber);
• antioxidants.

Oatmeal is rich in vegetable protein and carbohydrates, but is easily digestible. The lightness of the dish allows you to easily lose weight, and the beneficial substances in its composition - to improve the body.

Dry per 100 grams oatmeal accounts for 340 kcal. The amount of BJU: proteins - 12.2 g, fats - 6.2 g, carbohydrates - 59.3 g. Since all cereals increase in volume during the cooking process, the energy value becomes less.

Calorie content and nutritional value of oatmeal vary depending on the ingredients included in the composition. The distribution of BJU and the number of calories in 100 grams of the product is presented in the table:

Type of porridge	Calorie content, kcal	Proteins, g	Fats, g	Carbohydrates, g
English	25	1,9	1,3	12
classical	89	3,1	4,2	14,1
On water with/without sugar	87/15	3,1/0,5	1,66/0,26	15/2,53
From flakes in milk with/without sugar	83/77	3,3/3,1	2,39/2,39	12/11,6
On milk with butter and sugar / without	135/118	4,5/3,7	5,1/5	18,5/15,2
On the water with butter and salt	93	3	2,5	15
From whole grains on water, with sugar and salt	80,2	2,5	1,5	13,7
From whole grains in milk	57,3	2	1	11
With meat	325	11,9	17,3	37,5
With kefir (without cooking)	150	6,2	3,4	25,5
Steamed	200	11,8	7. 2	55

The calorie and nutritional value of a dish when certain additives are added to a 100-gram serving changes as follows:

With the addition of every 10 grams of sugar, the number of calories in the dish increases by 10 units. For a dietary diet, it is recommended to boil oatmeal in skim milk, this will help reduce calories to 10 kcal per 100-gram serving.

In instant cereals, the nutritional value and calorie content are 5 times higher than in boiled with water.

Recipes

Depending on the grain processing technology, the cooking time will vary:

• flakes "Extra"- up to 15 minutes;
• Hercules- about 20 minutes;
• whole grain- 30-40 minutes, with pre-soaking.

Flakes of fine texture are enough to steam with boiling water and soak for 15 minutes.

classical

Classic oatmeal is boiled in milk from whole grains. The traditional ingredients are:

• whole oatmeal - 200 grams;
• milk - 250 ml;
• water - 500 ml;
• sugar, salt - 2 grams each.

Cooking:

1. 1. The cereal is pre-soaked overnight, then the liquid is completely drained.
2. 2. Pour water into the pan and add swollen oats. Bring to a boil and cook for 40 minutes.
3. 3. Add milk at the end of cooking.
4. 4. Add granulated sugar and salt. Continue to keep on low heat until thickened.
5. 5. Put in a preheated oven for 1 hour so that the porridge is fully ripe.

Before use, add oil, berries, fruits.

It is convenient to use the slow cooker, everything you need is loaded into it in the evening and the “Porridge” mode is set with a delayed start. In the morning it remains only to have breakfast.

English

English traditional oatmeal, or porridge, is made exclusively with water and crushed grains. Required Ingredients for 3-4 servings:

• water - 1 liter;
• oats - 180-190 grams;
• salt - a quarter of a teaspoon.

Cooking:

1. 1. Boil water in a saucepan and pour in the cereal.
2. 2. When cooking, stir constantly so that lumps do not form.
3. 3. Salt and reduce the intensity of the fire to a minimum. They simmer for about half an hour.

The dish is usually served with burnt or regular sugar and cream, you can put a piece of butter. The rest of the porridge is stored in the refrigerator. The next morning, it is enough to add a little water or milk, and then warm up in microwave oven.

Cereal (with milk)

To prepare quick oatmeal in milk, you will need:

• oat flakes - 80 grams;
• milk (fat content 0.5%) - 160 ml;
• water - 240 ml;
• sugar - 5 grams.

Cooking:

1. 1. Mix milk with water and add cereal.
2. 2. Put on fire and boil for 5–7 minutes after boiling.
3. 3. Add sugar and turn off.
4. 4. Wrap the pan with a thick towel and let it stand for 10–15 minutes to swell.

On the water

For people who follow the figure and adhere to a healthy diet, this recipe is recommended. Such a dish is a valuable supplier of easily digestible protein and saturates well for a long time.

Required products:

• oatmeal - 180 grams;
• cold water - 400 ml;
• salt, sugar - to taste.

Cooking:

1. 1. Pour the flakes with water.
2. 2. Put on fire and after boiling, stand for 10 minutes.
3. 3. Taste and add sugar and salt if desired.

Before serving, if desired, flavor the porridge with any ingredients: honey, fruits, berries, nuts.

In its pure form, the dish becomes an effective means of preventing constipation.

With dried fruits

The dish is very popular with children.

You will need the following components:

• oatmeal - 200 grams;
• prunes, raisins, dried apricots - 80–100 grams each;
• water - 400 ml;
• milk - 350 ml;
• butter - 1 tbsp. a spoon;
• sugar - 1 tsp;
• salt - to taste.

Cooking:

1. 1. Hercules is poured into water and put on fire. Wait until it boils and start stirring constantly.
2. 2. After 13–15 minutes, pour in milk and put dried fruits, granulated sugar and salt.
3. 3. Continue to cook for about half an hour ( whole oats) or 2 times less (hercules).

Oil is added just before serving.

with pumpkin

Oatmeal with pumpkin is unusually airy and healthy. Indicated for both dietary and children's diet. Usually, flakes are taken to speed up the cooking process.

Standard set of ingredients for one serving:

• hercules - 15 grams;
• pumpkin - 50 grams;
• milk - 70 ml;
• water - 50 ml;
• sugar syrup - 3–4 ml;
• butter - 2-3 g.

Cooking:

1. 1. The vegetable is washed and peeled. Take out the seeds from the inside. After that, cut into small cubes.
2. 2. Pour boiling water and syrup. Put to stew on a slow fire, for 25-30 minutes.
3. 3. After the allotted time, pour in the flakes and pour in the warmed milk.
4. 4. Lightly salt.
5. 5. Continue to languish for another 30 minutes.

Before use, porridge is buttered.

For the inhabitants of our country, cereals are traditional dishes. Our ancestors, using them, were strong and hardy. Today we have moved away from traditional food. And we use much less cereals for making cereals.

But, if you want to switch from junk food, which today occupies our diet more and more, then pay attention to cereals. These organic products will make your diet tasty and healthy.

Calorie content of buckwheat

In the shop buckwheat You can buy two types: core and prodel. The croup is a whole kernel. Prodel, these are the split kernels of this cereal. Both types of buckwheat are useful. The core is cooked 2 times longer than it was done. You can also buy buckwheat flakes in the store. They don't need to be cooked. It is enough just to pour boiling water.

Buckwheat is a rich source of many useful elements and amino acids. Buckwheat is not for nothing called the queen of cereals. It contains a large amount of phosphorus, iron, iodine, vitamins of groups B, PP and E. In addition, buckwheat is rich in fiber and essential amino acids. That is why this cereal is considered the best meat substitute in vegetarianism.

Calorie content of buckwheat porridge (100 g): 132 kcal

Millet calories

Millet is another type of cereal that is a rich source of many beneficial compounds.

Vegetable fats, proteins and vitamins from millet will provide the body with an invaluable service. And fiber will cleanse the intestines of toxins and toxins. This cereal is especially useful for people suffering from gastrointestinal disorders and liver diseases.

The nutritional value of millet is high. It contains a lot of protein. According to this indicator, millet will give odds to rice and barley. Moreover, millet protein has a unique amino acid composition and is easily absorbed by the body.

Calorie content of millet porridge on water (100 g): 90 kcal.

Rice calories

White rice, which is sold in our grocery stores, is rice that has undergone multi-stage cleaning and processing (polishing)

This cereal is divided into long-grain, medium-grain and round-grain. Polished rice contains less useful substances than steamed.

Unlike the healthier types of wild and brown rice, white rice is the most consumed cereal in the world. Its advantages are wide cultivation halo, pleasant taste and excellent appearance.

calories rice porridge for milk (100 g): 97 kcal.

Calories in black (wild) rice

Although this cereal is called rice, it has nothing to do with its white "brother"

Although it is his very distant relative. Black rice is a water chives cereal. This product contains a lot of thiamine, which protects cells from oxidation.

Another compound that wild rice is proud of is folic acid. In one glass of this cereal, the daily norm of this useful substance.

Calories in wild boiled rice (100 g): 100 kcal.

brown rice calories

The composition of brown rice includes many compounds that are beneficial to humans:

thiamin, riboflavin, niacin and vitamin B6. The protein composition of this cereal includes eight amino acids, including three essential for the body.

Unlike other grains, brown rice is gluten-free. This protein can cause allergic reactions in some people.

Calorie brown rice boiled (100 g): 89 kcal.

Barley calorie content

Pearl barley is one of the most useful products for the body.

It contains many vitamins and minerals. Barley is useful to eat because of its rich amino acid composition. This cereal contains lysine. An amino acid that prevents premature cell aging and fights herpes.

It also contains a lot of selenium, a powerful antioxidant. If you want to prolong youth, be sure to include barley in your diet.

calories barley porridge with pumpkin (100 g): 63 kcal.

Calorie barley groats

Like pearl barley, barley groats are made from barley

But, unlike the latter, the method of grinding and polishing is not used in the manufacture of this cereal. This means that many useful substances remain in this cereal after processing.

Barley groats are appreciated by nutritionists. It occupies a high second place in terms of the content of biologically active substances useful for the body. And it is inferior in this indicator only to buckwheat.

Calorie content of barley porridge on water (100 g): 76 kcal.

Wheat calories

Fiber, which is rich in wheat, is a powerful stimulant of the intestines.

Such compounds reduce the development of putrefactive processes in the body, absorbing harmful substances.

Wheat contains a lot of potassium and magnesium. Elements that are involved in the human body in the formation of bone tissue and support the work of the cardiovascular system. Fried chowder wheat flour one of the best means to restore lactation.

Calorie porridge from wheat (100 g): 107 kcal.

oatmeal calories

Probably everyone has heard the common opinion that it is best to start your day with oatmeal.

With its help, you can raise the tone, remove toxins and other harmful compounds from the body. According to eminent nutritionists, oatmeal is absorbed by the body better than other products. With the help of this cereal, you can normalize the functioning of the liver, kidneys, thyroid gland.

Oatmeal is very useful during pregnancy. It is a source of folic acid. The main element for the correct formation of the fetus.

Calorie content of oatmeal in milk (100 g): 102 kcal.

Calorie semolina

There is a lot of potassium in semolina

This vital trace element ensures the normal functioning of the heart. In addition, there is a lot of iron in semolina. With it, you can update the red blood cells in the blood. It is important to consume semolina also in order to provide the nervous system with the vitamins of group B necessary for it.

A small amount of fiber in semolina made this product the best part of a diet aimed at treating gastrointestinal diseases.

Calorie content of semolina porridge in milk (100 g): 98 kcal.

Hercules calories

Hercules flakes are made from oats

This cereal is famous for its balanced composition. It includes 11-20% protein, 4-8% vegetable fat and about 65% carbohydrates. In addition, oatmeal flakes are a valuable source of many beneficial compounds, vitamins and minerals necessary for humans. This product is ideal for baby food, as it leads to the full development of a growing organism.

Hercules contains a lot of "slow" carbohydrates. Thanks to them, the feeling of satiety lasts longer. That is why Hercules is ideal as a base. diet food. It is also necessary to include this product in the diet for diabetes. Hercules is able to normalize blood sugar levels.

Calorie content of oatmeal porridge in milk (100 g): 135.8 kcal.

quinoa calories

Quinoa is one of the so-called "superfoods"

In terms of its effect, it cannot be compared with any other cereal. Quinoa is a valuable source of plant-based protein. Some varieties of this cereal contain up to 20% of easily digestible protein.

Quinoa protein has a unique amino acid composition. It includes several compounds indispensable for the human body. Including lysine, a compound due to which calcium is absorbed. That is why quinoa is indicated for people suffering from arthritis, arthrosis and other similar diseases.

Calorie porridge from quinoa (100 g): 120 kcal.

Calorie content of lentils

The fruits of this plant of the legume family are unique

In the process of growth, lentils do not accumulate toxins and nitrates. Which makes it a very environmentally friendly product. Moreover, lentils themselves can remove toxins from the body. And its isoflavones can reduce the level of cancer cells in the body.

Lentils are considered one of the leaders in the content of iron and folic acid among all plant foods. In addition, it is very high in fiber and B vitamins. Lentils are a rich source of vegetable protein.

Calorie boiled lentils (100 g): 111 kcal.

Calorie content of peas

Peas, like all legumes, contain a very large amount of easily digestible vegetable protein.

Also, the advantage of this culture is the presence of lysine in its amino acid composition. And pyridoxine, which is also rich in peas, helps improve skin texture and reduce the risk of seizures.

Rich in peas and selenium. This mineral has an anti-carcinogenic effect and helps to remove radioactive metals from the body. Previously, heartburn was treated with the help of crushed pea grains, and diabetes mellitus with the help of pea flour.

Calorie content of lean pea porridge (100 g): 89.4 kcal.

Calorie content of beans

Beans are another extremely useful legume product for the human body.

According to its nutritional values, bean protein is equal to meat protein. There is a lot of iron in this product, so beans are used in diets against anemia. There are also a lot of zinc, magnesium and calcium in the beans.

The diuretic property of beans is used to cleanse the kidneys. This product is indicated for overwork, nervous exhaustion and sports. The antibacterial properties of beans are used to treat oral diseases.

Calorie content of boiled red beans (100 g): 93 kcal.

corn calories

Corn has a high biological and nutritional activity

With this product, you can activate the metabolic processes in the body. Thanks to this, you can increase vitality, well-being and the functioning of the immune system. Useful corn and overweight.

Corn contains a large number of useful compounds that can have an anti-stress and calming effect on the nervous system. 150 grams of corn contains the daily requirement of vitamin B1.

Calorie content of boiled corn (100 g): 123 kcal.

bean calories

Beans, getting into the body, envelop the walls of the stomach and prolong the feeling of fullness.

Do not forget that beans contain a lot of vegetable protein with a unique amino acid composition.

Beans have choleretic properties. That allows them to remove excess cholesterol and normalize blood sugar levels. Bean puree is also used in cosmetic purposes, as an anti-inflammatory mask.

Calorie content of green boiled beans (100 g): 36.54 kcal.

Soy calories

Soy, like beans, is used in an anti-cholesterol diet

According to the Nutrition Committee of the American Heart Association, eating just 50 grams of soy per day can lower your blood cholesterol levels by 20%.

Soy contains polyunsaturated fats, fiber, minerals and vitamins. But, this is not what makes soy, like quinoa, the most useful product in the world. It's all about the unique protein composition of soy. Thanks to him, this product can replace meat.

calories soy meat(100 g): 296 kcal

pivot table

Caloric content of products (100 g):
Buckwheat	330 kcal
millet groats	342 kcal
Rice	303 kcal
Black (wild) rice	101 kcal
	362 kcal
Pearl barley	315 kcal
Barley grits	313 kcal
	305 kcal
	88 kcal
Semolina	333 kcal
	352 kcal
	120 kcal
	295 kcal
	298 kcal
	298 kcal
Corn	96 kcal
beans	56.8 kcal
Soya	364 kcal

Olga. I love quinoa porridge. This product has many benefits. Yes, it's low in calories. I cook in a multicooker. It turns out very tasty.

Victor. And I love buckwheat. Great product. Nutritious and beneficial. Yes, even with my diabetes. better than porridge you can't imagine.