The awareness of nutrition within society is constantly increasing. Surely you also take a look at the calories of your meals.
But have you ever paid attention to the calorie content of porridge ? If not, then you are in the right place – because we will not only go into the calorie content of porridge , but also give you tips and tricks on how to save or increase calories. With the Verival calorie calculator , you can calculate your calorie requirements for free.
How to calculate the calorie content of your porridge
The amount of calories in porridge varies from variety to variety. However, if you prepare this healthy breakfast completely independently, you should include all the ingredients and their energy content.
The basic ingredient of most porridges is oatmeal . These nutrient bombs contain about 350 kilocalories per 100 grams – for an average serving of oatmeal you will need about 50 grams and thus about 175 calories.
In addition, there is the liquid – while the classic milk has a fat content of 3.5 percent per good 64 kilocalories per 100 milliliters, plant-based drinks are slightly lower in calories on average. For example, nut drinks often have only about 10 calories per 100 milliliters, while soy milk has a good 30 to 50 calories.
If you now use about twice the amount of liquid for your 50 grams of oatmeal, you will need about 100 milliliters. Depending on the desired consistency , you can of course also use more or less liquid. However, twice the amount of liquid compared to the base is usually a good reference value.
Thus, if you use milk , you have to add another 64 calories to your 175 calories for the oatmeal. Of course, if you use a plant-based drink or even just water , you'll get away with a little less calories .
Breakfast Recipe: Low Calorie Weight Loss Porridge (Sugar Free)
Ingredients
- 50 g oatmeal
- 1 pinch of salt
- 130 ml water
- To taste: Healthy toppings e.g. berries (such as blueberries), chia seeds, flax seeds, healthy oils, fresh fruits or dried fruits (such as apricots or plums) Attention: dried fruits contain many calories
Preparation
-
Heat the water (for example in a kettle)
-
Put the oatmeal in a bowl with the pinch of salt
-
Pour the boiling water into the bowl
-
Stir the porridge well until it reaches a creamy consistency
-
Decorate it with your toppings
Nutritional values
However, the milk already adds some sweetness to the porridge, while oatmeal with water should probably be somewhat tasteless. So you're going to need some sweetness . Depending on which source you use, you can increase the amount of calories as needed. For example, if you use honey , you have to expect about 60 calories per tablespoon . Agave syrup and date syrup also have a similar calorie content.
However, if you prefer to use fresh fruits such as berries , you can allow yourself a little more due to their comparatively low energy density. For 60 calories, for example, you can eat around 100 grams of blueberries. Berries are not only more nutritious than the classic sweeteners, but they also satiate you better due to the larger volume. So, of course, we recommend fresh fruit.
That's how many calories you should expect
If you add up all the ingredients , you get the following bill : 175 calories for the oatmeal (50 grams), 64 calories for the milk (100 milliliters) and 60 calories for the sweet berries (100 grams). This results in almost exactly 300 calories for your oatmeal .
| Ingredients in oatmeal | Calories (kcal) |
| 50g oatmeal | 175 kcal |
| 100ml milk 3.5% | 60 kcal |
| 100g blueberries | 60 kcal |
| Topping of your choice | 100-150 kcal |
| Total Calories | 395-445 kcal |
What is missing now are the toppings . Whether seeds, nuts or granola crunchy, every porridge is unique in terms of taste. However, in addition to the taste, you should also pay attention to the amount of calories. Because nuts and seeds are downright calorie bombs – you can find out why they are still healthy here.
Nevertheless, it is especially true with the toppings – less is more . For example, a handful of nuts or seeds is enough to not only optimise the taste of your porridge, but also to add important nutrients.
How many calories do I need?
However, the pure number of calories per meal is difficult to interpret without context. It makes much more sense to determine your own calorie needs as a reference . In summary, an average adult has a daily requirement of 1800 to 2400 calories .
Now, if you eat three main meals and one snack a day, you can expect about 500 to 600 calories per meal . So you can easily add a small topping to your porridge – a handful of nuts, for example, enrich your meal with around 150 calories and also provide you with valuable nutrients.
To find out how many calories you should actually eat to reach your ideal weight , you can use the BMI calculator . Based on the entered data, this calculates your BMI value as well as the ideal value for your body . Based on this information, you can now add or subtract a few calories if necessary.
If you now have a slightly increased BMI value , it is best to adjust both your diet and your physical activity accordingly . We would particularly like to recommend the following recipe, as this porridge not only tastes delicious, but also contains plenty of proteins that support you in your exercise and help your body to regenerate.
Low calorie porridge with zucchini and oatmeal
Ingredients
- 40 g oatmeal
- 1/2-1 zucchini
- 30 g protein powder (optionally also with taste)
- 1 tsp coconut flour
- 300 ml water
- 1 pinch of salt
Preparation
-
Grate the zucchini first. It's best to grate them right into the pot.
-
Then add the oatmeal and the protein powder.
-
Next, add the water to the pot and another teaspoon of coconut flour. The coconut flour ensures that the porridge is nice and creamy and for binding.
-
Now put your porridge on the stove and cook the porridge for about 7 minutes on medium heat. Stir well again and again.
-
If your porridge is already creamy, remove it from the heat and let it steep for another 2-3 minutes. After that, your delicious porridge is ready without a lot of calories.
-
Of course, you can now refine your porridge with toppings of your choice, such as fresh fruit, nuts or seeds.
Nutritional values
If, on the other hand, your BMI is too low , your body can tolerate a little more calories . For example, to increase the calorie count of your porridge, you can use a little more oatmeal , add some nutmeg , or top up the remaining calories with toppings of your choice.
Conclusion
With an average porridge , you get around 300 to 500 calories . The specific number depends above all on the type of preparation and the ingredients.
Especially with the toppings , you can spice up your oatmeal a bit in terms of calories and nutrients. To optimize your diet and health, you can use the BMI calculator, which tells you whether your weight is in the optimal range or not.
Depending on your results, you can now take concrete action and make your meals either a little lower in calories or higher in calories.
