Cereals rightfully occupy one of the central places in the niche of the daily diet of every person. They have always been popular both among the common people and among celebrities and "great people". In every cuisine of the world, you can find at least a few dishes that can be prepared with cereals, and if we talk about traditional Russian cuisine, here they can be found in every third dish.

We all know that cereals and cereals made from them are indispensable and beneficial for our body, which is why the question of nutritional value and the calorie content of cereals is of interest to almost everyone. Especially interested in the calorie content of ready-made cereals are those who adhere to the principles of proper nutrition and monitor their figure, because it is known that cereals and cereals are a valuable source of slow carbohydrates, so they give us vigor and the necessary energy.

However, some believe that the increased calorie content of cereals does not allow them to be used in dietary nutrition. Nutritionists also constantly argue about this, but most of them prefer diets with their participation, so they strongly recommend leaving at least a small amount of cereals in the diet of losing weight.

Why are cereals so useful?

Many have known the beneficial properties of cereals since childhood, especially if you remember how grandmothers said that cereals should be eaten in order to grow big and strong, but their positive influence does not end there. In addition to the high nutritional value and calorie content of cereals, the main explanation for this is the presence of slowly digestible carbohydrates, which, breaking down under the action of enzymes, release a large amount of energy necessary for the life of the body.

The main advantage of slow carbohydrates (as opposed to fast carbohydrates) is that there is no spike in insulin in the blood, so we feel fuller for longer, and also put ourselves at less risk of developing diabetes.

Dishes with cereals are recommended not only for children and adolescents, but also for the elderly and those who are prone to increased physical activity. From this point of view, the increased calorie content of boiled cereals will be more of a plus than a minus, because this is nothing more than the necessary energy, which is fully utilized by the body. Also, the benefits of cereals are explained by their various and rich vitamin and mineral composition, so each of their types is indispensable for the normal functioning of a person.

dry calorie table

In order to know the calorie content of cereals of one kind or another, it is not at all necessary to memorize numbers that are difficult to perceive every time. To do this, it is enough to always have at hand a table of calorie content of cereals, which contains this information. Let's give an example of a table of dry calorie content of cereals, which indicates the number of calories per 100 grams of this product.

As can be seen from the table of calorie content of cereals, the most calories are in unpolished rice, and in barley they are the least. But basically, almost all of them have a similar calorie content of cereals, which cannot be called low. Together with the calorie content of cereals in dry form, the calorie content of finished cereals is also important.

Calorie content of boiled cereals. What does it depend on?

It is known that the calorie content of raw and cooked foods is usually different. The same can be said about cereals. In the process of cooking, cereals boil and swell, they become heavier and change their consistency, which is why the calorie content of finished cereals also changes. For clarity, consider the calorie content of boiled cereals, depending on their type.

These cereals are the most popular, especially buckwheat, which has the highest calorie content. What else determines the calorie content of cereals in cooked form?

As we have already found out, the calorie content of cereals does not determine the calorie content of the future porridge made from it. In addition to the peculiarities of preparing cereals, their calorie content in finished form is also affected by additional ingredients that can be used in the dish. For example, if you cook semolina in milk, then the calorie content of such porridge will be slightly higher and amount to 98 kcal per 100 g, in contrast to the calorie content of semolina on water. If you add another piece of butter and a spoonful of sugar to the finished porridge, then its calorie content will increase significantly and will be about 300 kcal per 100 g.

Therefore, we can safely say that the calorie content of cooked cereals directly depends on the additional ingredients in the composition of the dish. In addition, cereals often act as an independent side dish for meat, fish and vegetable additives, so the total calorie content of the finished dish will depend on how high-calorie they are.

If you are watching your figure and are afraid to get better, it is not necessary to completely exclude cereals and dishes with their participation from your diet. You just need to control the amount of additives that you can use in their preparation, as well as the size of the portion eaten. It is best to eat porridge in the morning and in the afternoon. So they help to feel a surge of strength and energy, and are also better absorbed by the body.

Nutritionists also advise all those who are losing weight to cook and consume only those cereals that were cooked in water without the addition of sugar, salt and other additives, because they do not contain extra calories. In this case, the high calorie content of cereals will not interfere with weight loss, and with the right approach, it will even contribute to it. This is confirmed by the numerous weight loss diets based on cereals, which have been successfully tried by millions of women.

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1. The simplest: calculate the calorie content prepared buckwheat porridge

Almost all cereals tend to boil and increase in volume. This calculation is based on the principle: we take less, we do more.

So let's cook buckwheat porridge.

Remember that the calorie content indicated on the product package is the calorie content per 100 g of dry (raw) product. And how much it will turn out in your porridge or pasta, only you know. Much depends on how you cook it and what is the overall dish weight receive.

Calorie content of buckwheat per 100 g dry product equal to 335 kcal. Protein content 12.6 g, fat 3.3 g, carbohydrates 62.1 g.

Water has no calories.

For example, we cook 200 grams of cereal and get 400 buckwheat porridge (numbers are approximate).

200 gr of dry buckwheat \u003d 335 x 2 \u003d 670 kcal.

400 gr finished cereals (without oil) will contain all the same 670 kcal. Why? Because calories do not increase in quantity during cooking, and water still does not contain calories 😉

How many meals will you eat 400 gr porridge? Let's say a serving is 150 gr. Let's calculate the calorie content of this portion using the proportion method:

400 gr porridge(whole volume) = 670 kcal

150 gr porridge(1 serving) = X kcal

(150 x 670): 400 = 251 kcal per serving

In the same way, we count the BJU of all prepared porridge (and not just porridge): to calculate the BZHU of all porridge, we multiply these numbers by 2 (because porridge is 200 grams of cereal).

The entire portion of porridge in 400 grams contains:

Proteins - 12.6 x 2 \u003d 25.2 g

Fats - 3.3 x 2 \u003d 6.6 g

Carbohydrates - 62.1 x 2 \u003d 124.2 g

In 100g of finished porridge, BJU will be 6.3 - 1.7 - 31 gr.

Separately, we calculate similarly for a portion of BJU.

The turn came to complex dishes. We all prepare the first, second and compote. And compote will also be considered somewhat difficult if it consists not only of fruits or berries.

Let's cook beef borscht!

Given ingredients:

Beef shoulder blade - 400 gr (110 kcal x 4 = 440 kcal)

White cabbage - 400 gr (27 kcal x 4 = 108 kcal)

Potatoes - 400 gr (80 kcal x 4 = 240 kcal)

Onion - 300 gr (41 kcal x 3 = 123 kcal)

Carrots - 150 gr (37 kcal x 1.5 = 56 kcal)

Sweet pepper - 150 gr (27 kcal x 1.5 = 41 kcal)

Tomatoes - 150 gr (23 kcal x 1.5 = 35 kcal)

Tomato paste - 50 gr (99 kcal x 0.5 = 50 kcal)

Vegetable oil - 3 tablespoons (900 kcal x 0.51 \u003d 459 kcal).

We put together what we got. Total for borsch = 1630 kcal.

3650 gr borscht = 1630 kcal

100 gr borscht \u003d X kcal

100 x 1630: 3650 = 45 kcal (round up)

If your serving of borscht is 250 grams, for example, then 45 kcal x 2.5 = 113 kcal.

Approximately 20% of the oil that you pour into the pan is absorbed into the product itself, some of the oil burns, some evaporates and another part remains unchanged in the pan.

For example, we have a piece of chicken weighing 200 grams and 30 gr sunflower oil . 20% off 30 gr oil is 6 gr. Thus, to the calorie content of chicken, we add calorie content 6 gr sunflower oil.

1) 200 gr chicken breast: 116 kcal x 2 \u003d 232 kcal

2)6 gr oil: 900 kcal x 0.06 = 54 kcal

3) 232 + 54 = 286 kcal.

So, in a piece of fried chicken weighing 200 grams there will be 286 kcal.

You think the cutlets are exactly the same, there is no difference.

If you want to fry something in batter, then: the calorie content of the raw product + the calorie content of the batter (flour, eggs, and so on) + 20% of the amount of oil used.

If you stewed vegetables with oil, then oil count whatever you poured. It didn’t go anywhere, but remained in the vegetables.

In fact, everything is not very difficult and you need to try once. Write down all your counted meals. Once already calculated, we no longer consider, but take into account from our records. So pay close attention to each dish the first time. If you eat something at a party, also take your calories, even if you know that the hostess of the house cooks differently. If you are still not completely sure, count the calories again.

For example, 100 grams of beef shoulder contains 110 kcal + 1 liter of water. 20% of 110 kcal = 22 kcal. Thus, 1 liter of broth contains only 22 kcal. Water has no calories. Tea, coffee, spices, too, can not be counted.

5. And a little more important information

It must be remembered that usually the weight of cooked products is less raw food weight due to frying, frying, respectively, the calorie content per 100 g of the finished product increases.

So boiled-fried:

Meat by 40%

Bird by 30%

Rabbit meat by 25%

Fish by 20%

Languages ​​by 40%

Liver by 30%

Cereals and cereals from which porridge is made are known as nutritious and healthy foods that contain many nutrients that saturate the body and benefit it.

Cereals contain a lot of fiber - although it is not absorbed by the body, it has a very useful property: it, like a sponge, absorbs all toxins and wastes, excess cholesterol, sugar, and removes all this from the body. Fiber improves intestinal motility and effectively fights constipation.

Cereals are rich in vitamins - mainly B vitamins. They are very important for the human body. They participate in metabolic processes, improve the functioning of all organs of the human body, normalize digestion, improve the condition of hair, skin, nails, favorably affect the health of the heart and blood vessels, slow down the aging of the body and prevent the formation of cancer cells. In addition, B vitamins are natural antidepressants, they increase stress resistance and performance, improve mood, normalize sleep, improve memory and attention. Therefore, it is especially useful to eat cereals in childhood and adolescence, with high mental stress and long periods of stress.

But the main source of calorie content of cereals is slow carbohydrates.. It is thanks to them that cereals saturate them with energy for a long time, and the feeling of hunger after cereals recedes for several hours.

Also, cereals contain useful trace elements - potassium, which strengthens the heart and other muscles, calcium, which is necessary for bones, magnesium, which improves the functioning of the nervous system, iron, which improves blood composition, and others.

Calorie content of cereals

Due to their low water content and high carbohydrate content, cereals from which we prepare cereals contain a lot of calories. However, the high calorie content of cereals is not a reason to exclude them from your diet. The benefits of grains outweigh the high calorie content, plus the calorie content of cereals is provided only with useful substances, therefore, with moderate use of cereals and cereals, nothing threatens your figure.

You should know that the calorie content in ready-made cereals differs from the calorie content of cereals from which cereals are cooked. In the process of cooking, the cereal absorbs water and increases in size by 2, 3 or even 5 times. Therefore, the calorie content of porridge, as a rule, is several times less than the calorie content of the cereal from which it is cooked.

Also, the energy value of the finished dish is affected by additives - sugar, butter, milk, dried fruits and other products that you add to porridge to improve its taste. The calorie content of cereals with water is lower than the calorie content of cereals with milk. The more water in the porridge, the fewer calories it contains.

To determine the calorie content of ready-made porridge, you need to calculate how many calories were contained in dry cereal, then add the calorie content of all additives to this value, and then divide by the weight of the resulting dish. Or you can just use special tables that show calorie values ​​​​for some finished products.

Calorie content of cereals on the water:

• friable buckwheat: 163 kcal per 100 g;
• viscous buckwheat: 90 kcal per 100 g;
• semolina: 80 kcal per 100 g;
• oat flakes Hercules: 84 kcal per 100 g;
• oatmeal: 73 kcal per 100 g;
• crumbly millet porridge: 135 kcal per 100 g;
• friable rice: 113 kcal per 100 g;
• viscous rice porridge: 97 kcal per 100 g;
• barley porridge: 180.3 kcal per 100 g;
• pearl barley porridge friable: 106 kcal per 100 g.

Calorie cereals in milk:

Not only milk can serve as a source of additional calories in porridge. Other additives also affect the calorie content of the dish.

For instance, calorie content of oatmeal on water without additives - 73 kcal per 100 g, and the calorie content of oatmeal in water with honey is already more than 100 kcal. And if you add dried apricots or nuts to it, then the calorie content of oatmeal will increase by another 40-50 kcal. Also, the calorie content of semolina porridge can change if honey, jam, berries or dried fruits are added there. For example, the calorie content of semolina porridge with an apple is 128.4 kcal per 100 g, and the calorie content of semolina with pumpkin is 161.5 kcal per 100 g. The calorie content of millet porridge with pumpkin is 158 kcal per 100 g, the calorie content of millet porridge with butter and sugar - already as much as 216 kcal per 100 g, and the calorie content of millet porridge with dried apricots is 271 kcal per 100 g.

The benefits of cereals for weight loss

Despite their high calorie content, cereals are very useful for the figure.. The fiber found in cereals cleanses the body, improves bowel function and fights constipation. Complex carbohydrates are digested for a long time, giving the body its energy gradually, while the body spends additional calories on their digestion. And useful vitamins and microelements improve the functioning of all human organs and strengthen health. Thanks to this, the use of cereals in the most positive way affects the figure of a person and his well-being. Porridges are used for dietary nutrition and as the main product for a variety of mono-diets for weight loss, cereals (for example, buckwheat, rice) also cleanse the body well and fight constipation and swelling.

Groats are a valuable food product that is a source of complex carbohydrates, vitamins and microelements. The calorie content of cereals in dry form is from 300 to 350 kilocalories per 100 grams. Such a high energy value has made cereals indispensable during all the centuries of human history. Today, more and more people are seeking to reduce the calorie content of the menu in order to lose weight. But should you give up cereals? How to keep this valuable product in the diet and not get better? Can you lose weight with a grain-based diet? In this article, we will discuss all these issues.

calories in cereals

Groats are whole or crushed grains of various crops. The most widely used in agriculture are cereals and legumes. The source of calories in cereals are complex carbohydrates. These substances are considered the basis of a healthy diet. Due to their energy, more than half should form the energy value of the daily diet. If a person refuses complex carbohydrates, then adverse changes occur in his metabolism. Any low-carb restrictive diets lead to weight loss, but after they are stopped, the weight quickly returns. The calorie content of cereals is not so high that a losing weight person needs to completely abandon them. In addition, calories in cereals are digested at a slow rate. Whole grains that are friable and boiled will be the slowest to digest. Grains should be consumed in moderation.

Calorie content of cereals in dry form

On the packaging of the product, the calorie content of cereals in dry form is indicated. In the calorie tables food products usually, the energy value of dry cereals is also written. Let's look at the calorie content of cereals of some specific varieties. Most often in Russia, buckwheat porridge is eaten. For its preparation, either buckwheat groats (308 kilocalories per 100 grams) or buckwheat (300 kilocalories per 100 grams) are used. Calorie content of oatmeal - 342 kilocalories. The energy value of Hercules oatmeal is even higher - 352 kilocalories per 100 grams. Rice in dry form contains 303 kilocalories per 100 grams. Pearl barley - 320 kilocalories. The calorie content of semolina is higher - 333 kilocalories per 100 grams. Shelled peas have a slightly lower calorie content - 299 kilocalories. It is convenient to use the calorie content of cereals in dry form when you are preparing a dish yourself. In the event that you eat food already prepared (for example, in a cafe or if relatives cook it), it is better for you to use information about the calorie content of boiled cereals.

Calorie content of boiled cereals

In boiled form, the calorie content of cereals is not very large. While the grain is cooking, it absorbs a large amount of water (3 times its own weight). Water does not contain calories, so the energy value of ready-made cereals is lower than dry ones. There are about 100 kilocalories in 100 grams of cooked cereals. Semolina porridge on water contains 80 kilocalories per 100 grams. Oatmeal - 88 kilocalories. The calorie content of boiled buckwheat is about 95 kilocalories per 100 grams. The calorie content of cereal products, including cereals, depends on the method of their preparation. If you cook porridge in milk, add butter, honey or sugar, then the energy value of such a product will be much higher than that of simple cereals cooked in water. To minimize the calorie content of cereals and their dishes, do not add any fat during cooking. Fresh fruit or low-calorie sweeteners can be added to ready-made porridge. Of course, such a recipe may not seem very attractive at first. However, porridge with fruit is not only a dietary product, it is also really tasty and healthy breakfast or dinner.

Calorie cereal flakes

Those who monitor their health and weight are well aware of the modern breakfast dish - muesli. If you follow the figure, then keep in mind that muesli can be very high in calories. They often contain cereals, bran, dried fruits, nuts, spices, honey. The calorie content of cereals does not fully determine the energy value of this food, but plays an important role in it. In 100 grams of cereal flakes fast food more than 320 kilocalories. The calorie content of cereal flakes depends on their chemical composition. The more fat in flakes, the higher their energy value. The greatest amount of fat contains oatmeal (about 7.5% of the mass). Nuts, honey, many dried fruits contain a lot of calories (more than 400 kilocalories per 100 grams). If you add full-fat milk, cream to muesli, then you increase the calorie content of the dish even more. The calorie content of cereal flakes with spices and fat-free yogurt will be minimal compared to other types of muesli.

Grain diet

The calorie content of cereals without additives is relatively low. They contain a lot of useful substances and satisfy hunger well. Based on cereals, a special cereal diet has been created to reduce body weight. This is a restrictive diet that can be recommended for weight loss for people who do not have severe health problems. This diet is well tolerated. But, like any food system with a sharply limited set of products on the menu, this diet is unbalanced. It should not be kept for more than 7 days. A big plus of a cereal diet can be considered its economy. The essence of this food system is that you can only eat cereals and drink water in large quantities. Groats will have to be cooked without salt, sugar, milk and butter. Not everyone will like this porridge to taste, but it has few calories and almost no fat. For a cereal diet, millet, buckwheat, wild rice, oats, red lentils are suitable. Do not use white rice, semolina and any instant cereal. All diet days for breakfast, lunch, dinner, eat 150 or 200 grams of any porridge. Even during the day, you can use 300 grams of vegetables (except potatoes) and 250 grams of fermented milk fat-free product. Drink green or herbal tea without restrictions. You can also use clean drinking water.

For example, for breakfast, eat buckwheat porridge, for lunch - oatmeal and fresh tomato salad with a spoonful of yogurt and spices, for dinner - lentil porridge and a glass of yogurt. Within 7 days of a cereal diet, you will lose 2 to 4 kilograms of excess weight. To increase the effectiveness of the diet and improve well-being, add half an hour of exercise to your daily routine.

Cereals have not lost their importance in the nutrition of modern man. Carbohydrates, vitamins, trace elements in their composition are useful for metabolism and health in general. The calorie content of cereals is high enough to maintain strength throughout the day. With proper use, cereals not only do not harm the figure, but, on the contrary, help to lose weight. A grain diet is the most economical and easiest way to lose weight without harm to health in a short period of time.

Cereals with delivery

Now a huge assortment of cereals is presented on the market, the entire sector of goods in this category is collected in the online service instamart. Agree, it’s convenient, you don’t need to go to the store, just collect the basket on the website or through the mobile application and specify the desired delivery time.

At the first stage of our marathon "Lose weight - unearthly month of harmony" we learned to plan a diet and objectively evaluate our nutrition. It would seem that it is difficult when you can take any calorie counter to fill in everything that you ate, but not everything is so simple. Most of the participants made the same mistake - taking into account calorie content of prepared meals rather than raw foods.

By the way, a similar approach to counting calories may be one of the reasons why you.

How NOT to count calories
If you open any calorie counter, then you will see that with raw ingredients like oatmeal, chicken fillet, cabbage, etc. ready-made recipes for oatmeal porridge on water, milk, “fried or baked fillets” can coexist, stewed cabbage or vegetable salad With butter. Many people think that why bother with every ingredient, when here it is, good people counted everything for us.

People may be kind, but they obviously didn’t do it for you, since the calorie content of porridge with milk does not say how much milk was in it, but how much cereal, like a vegetable salad with butter, the author of which could put tea a spoonful of butter, and you a tablespoon. Plus, the calorie content of vegetables and their fiber content can vary greatly.

You never know what ingredients and in what proportions the author of the recipe used, as well as how accurate the finished dish is.

Meat loses volume while retaining calories
During heat treatment, the meat loses volume due to the evaporation of moisture, but retains the same calorie content. For fun, weigh the raw and cooked breasts to see if there is a significant difference. The loss of volume depends on the duration and method of processing.

In our participant, 260 g of meat shrunk to 155 g during cooking. Those people who consider the calorie content of the finished product as raw are under illusions about the real calorie content of their diet.

In 260 g raw chicken fillet 286 calories and 60 g of protein, after cooking, these 286 calories and 60 g of protein have not gone away, but now they are 150 g. So in most cases, if you count the meat in finished form and think that you are not getting protein, then you fantasize . Start counting the raw weight of the product, and everything will fall into place.

It's the same with vegetables. If you have ever stewed vegetables, you have seen how much their volume decreases after cooking, and you should not be mistaken about this.

Cereals increase in volume while maintaining calorie content
There is no single recipe for porridge - everyone cooks differently. Someone likes to boil cereals, and someone likes to eat it half-cooked - someone cooks at the rate of 1:2, someone 1:3, someone steams, and someone else adds other ingredients - milk, oil, vegetables, etc. If you choose a ready-made recipe, be sure that it has nothing to do with what you eat.

The cereal is boiled soft, increasing in volume, which depends on the amount of liquid. The more liquid you add, the more porridge you get, while the calorie content of cereals remains the same.

Counting the dry weight of a cereal does not mean that you have to cook each serving separately. Let's say you cooked 100 g of buckwheat, you got 300 g of porridge (335 calories, 12 proteins, 3 g fat, 62 g carbohydrates), and ate only a third, then divide 335, 12, 3, 62 by 3 and get 111 calories , 4g protein, 1g fat and 20g carbs per serving.

Even with this approach, it will not be possible to calculate the exact calorie content. The same vegetable/fruit may contain different amounts of sugar, the same grain may be processed/cleaned differently and contain different amounts of fiber, chicken may be fatter or drier than the declared value in the calorie counter. All calorie counters offer an average calorie content.