Oats are a food with many nutritional ingredients, thereby bringing good benefits to human health. Furthermore, many people choose this nutritious dish for breakfast every day because it has the ability to control calorie intake better than other cereals. So how many calories are in 50g of oats? Let’s find out through the article below to know the total calories loaded into the body!
Nutritional ingredients in oats
Oats are a type of cereal mainly grown in temperate climates such as the US, Canada, Russia, Australia, etc. Oat cereal has high nutritional value and also adds many nutrients for health. However, oats are a convenient and easy-to-prepare food for today’s modern lifestyle, so they are commonly used in meals, especially breakfast.
Accordingly, 100 grams of raw oats contain how many nutritional ingredients including:
Calories contain about 389 kcal;
Water: 8%
Protein: 16.9%
Carbs: 66.3 grams
0% Line
Fiber: 10.6 grams
Fat 6.9 grams
Oats belong to the cereal family containing a lot of carbs accounting for 66.3 grams by weight, of which about 11% carbs are fiber, 85% are starch and especially oats are very low in sugar.
Moreover, oats also contain a lot of fiber, protein, vitamins and minerals such as manganese, phosphorus, copper, iron, selenium, vitamin B1 and some other compounds.
50g of oats contains about 194 calories
How many calories in 50g of oats?
As we learned, about 100g of oats will contain about 389 kcal. If you only use 50g, then you just need to divide the calories by 100g and then divide it to get 50g calories equivalent 194 kcal.
However, flat oats are commonly used because they can be processed into many different dishes such asau, especially in the weight loss menu. Furthermore, the calories are not too high, so you can combine 50g of oats with other ingredients to make a simple dish.
How to measure the weight of oats with a teaspoon
If you do not have a tool to measure the volume of oats, you can refer to some estimates below:
Normally to estimate the volume we use the units of 1 teaspoon (also known as 1 teaspoon – 1 teaspoon) and 1 tablespoon. (also known as 1 tablespoon – 1 tbsp). Specifically;
1 teaspoon = 1 tsp = 5ml = 5g oats
1 tablespoon = 1 tbsp = 15ml = 15g oats
With the above conversion we can roughly estimate that:
1 cup of oats = 115g of oats (with rolled oats, 1 cup is about 90g).
You can use the method of measuring the volume with a tablespoon or coffee to estimate the amount of oats needed.
How to eat oats to have an ideal weight
Oat fiber reduces appetite
Grains Oatmeal is a rich source of fiber, which is also an important nutrient for weight loss. According to research from the University of Massachusetts Medical School, adding fiber to your diet is a simple way to lose weight. Because fiber contains very few calories and gives a feeling of fullness for a long time.
In addition, you can increase the fiber content of oats by adding some berries.
Avoid using oats containing sugar
Packaged oatmeal is often flavored to add calories without increasing the nutritional value of the oatmeal. For example, a packet of brown sugar flavored oatmeal typically contains about 158 calories and 13 grams of sugar. When you use bOne pure oatmeal will help you lose 2.3 kg in a year while taking better care of your family’s health.
Avoid adding fat
Similar to adding flavoring to oats, you should add fat to oats, this will hinder your ideal weight. For example, using oatmeal with whole milk will contain about 149 calories and 8 g of fat. Therefore, to help lose weight effectively, instead use oats mixed with water to keep calories low.
Menu of oats with other foods
Menu of delicious dishes every day with oats
Oats are highly appreciated for their nutritional value and golden benefits to human health, in which oat cereal has a very good weight loss effect. Therefore, you can apply oat dishes or drinks to supplement your diet. Below are some attractive dishes and drinks made from oats that you should consider.
Pumpkin Oatmeal Porridge
Is a nutritious dish that provides many vitamins, minerals and fiber to balance the body’s nutrition.
Chicken egg oatmeal porridge
Chicken eggs are a rich source of protein and provide fiber. The combination of oats and eggs will promote faster energy metabolism. Thanks to that, it helps to lose weight effectively.
Oats and yogurt
Oats have a rich source of fiber; Yogurt contains many types of acids and beneficial bacteria to increase resistance.
Oats and berries
Some fruits such as bananas, strawberries, blueberries, avocados… are rich sources of vitamins and rich in minerals. Đây sẽ là sự kết hợp tuyệt vời khi ăn yến mạch cùng với các loại hoa quả.
Yến mạch và sữa tươi
Bạn sẽ cảm thấy hiệu quả khi ăn yến mạch với một cốc sữa tươi vào buổi sáng hoặc sau khi vận động nhiều.
Health benefits of eating oatmeal
Healthy benefits of eating oatmeal
According to research experts, Oat nutritional cereal has many health benefits, specifically:
Controls sugar and cholesterol
For people with diabetes, oat cereal can help improve insulin sensitivity, slow down the absorption of glucose into the blood, thereby controlling effective sugar levels. fruit.
Improves exercise performance
Oatmeal serves as a rich source of carbohydrates and protein, so this cereal supports maximum exercise performance, to improve metabolism. At the same time, increase energy consumption efficiency when combined with moderate intensity exercise.
Improves the digestive system
Oats contain the nutritional fiber beta-glucan that can solve digestive problems such as diarrhea, constipation and irritable bowel syndrome. Accordingly, the fiber content in oats also helps with digestion, increases the decomposition and fermentation of the intestinal flora.
Through the article below, My Auris has shared useful information about popular cereals as well as How many calories in 50g of oats. Hopefully this article will help you take care of your health as well as understand the calorie content of a serving so you know how many total calories you consume per day. Thanks to that, it brings benefits to the body. Wishing you a healthy life every day!
