Oats are one of the richest sources nutrients for the human body from the entire family of cereals. This culture is annual plant whose grains are processed and modified into products such as flour, flakes, cereals and oatmeal. V culinary area Various nutritious meals are prepared from oats every day.

Oat flour is used to make all kinds of bakery products- cakes, pancakes, pies, cakes and pastries. Oatmeal is good for cooking diet soup or a drink, such as jelly.

Today, oatmeal has gained immense popularity with many people around the world.

Chemical composition and KBZhU

It is worth talking about the BJU product. One hundred grams of oatmeal contains fifty-five grams of carbohydrates well absorbed by the human body. In other words, by eating one hundred grams of oatmeal for breakfast, your body will be energized at two hundred and twenty-eight kilocalories. It is worth mentioning that the carbohydrates in oatmeal are in the form of starch. It's no secret that starch is a complex carbohydrate that is slow to digest and pass through the blood vessels.

In muscle fibers and liver, starch is stored as a glycogen chain, which the body uses as needed for quite a long time. Due to this quality, oatmeal is often eaten for breakfast so that the body gets required portion energy that will contribute to the productive activities of a person until lunchtime.

Sixteen grams of protein is contained in one hundred grams of oatmeal. Despite its significant amount, the use of oatmeal as the main source of this building material for our body is undesirable. Contrary to its full amino acid composition, oatmeal is a product vegetable origin... Consequently, amino acids are absorbed by the human body much worse than when eating protein of animal origin.

One hundred grams of oatmeal contains eleven grams of dietary fiber which in essence is daily rate eating fiber for adults. Due to the presence of this element in the composition of oatmeal, when consumed, your body can more easily cope with the digestion of even the heaviest food and promotes the elimination of toxins. Including oatmeal in your diet is often a preventative measure for bowel disease.

Separately, it is worth mentioning the fats contained in oatmeal. One hundred grams of the product contains five grams of fat, which are perfectly absorbed by our body. They are necessary for the proper functioning of the protective and energy function... Due to the significant volume of digestible fats, it is much easier for the mineral elements found in oatmeal, as well as other products consumed at the same time, to enter the bloodstream, which delivers them to all internal organs... Saturated fats constitute a small part of the total volume, and therefore are completely harmless to the body.

The popularity of this product is largely due to the presence in the composition of a huge amount of minerals, including:

• six percent calcium;
• thirty one percent iron;
• thirty-four percent phosphorus;
• forty-four percent magnesium;
• ten percent potassium;
• less than five percent sodium;
• twenty six percent zinc;
• one hundred and sixty-three percent manganese;
• thirty-one percent is copper.

From the above indicators, we can conclude that this product is an excellent source of most of the minerals vital for the human body. It is worth mentioning separately vitamin benefits oatmeal. One hundred grams of eaten porridge will satisfy the daily need for:

• thiamine, known to most as a vitamin IN 1, its content in the composition of oatmeal is about thirty-eight percent;
• riboflavin, or vitamin IN 2- about six percent;
• niacin, or vitamin B3 (RR)- six and a half percent;
• pantothenic acid, or vitamin AT 5- almost thirteen percent;
• pyridoxine, or vitamin AT 6- five and a half percent.
• folacin, or vitamin AT 9, or folic acid - about three percent.

Oatmeal, by and large, is a source of exclusively B vitamins, which are responsible for proper metabolism in human body.

Oatmeal can be eaten in any form, for example, dry, boiled, steamed, boiled, or as a milk porridge with raisins, dried apricots and banana.

Caloric content and energy value

Porridge made from oatmeal contains about three hundred and five kilocalories per 100 grams of product. Therefore, when cooking oatmeal in water, without using granulated sugar, butter, this calorie value will not change. As a result, from cooked one hundred grams of oatmeal, two nutritious and delicious portions... This great option breakfast for a person who follows a diet according to the doctor's recommendations after a previous illness or is actively struggling with extra pounds. It is worth mentioning that this information is relevant for oatmeal, whose readiness occurs after fifteen minutes of simmering.

The frantic urban pace of life and the lack of free time often prompts us to purchase quick-cooking products. One of which is five-minute oatmeal. As a rule, to prepare this product, you just need to pour boiling water over the contents and leave for five minutes. Despite the savings in time, instant porridge in most cases contains fewer substances and minerals. Beneficial features in such a product are minimal, and the calorie content increases significantly.

Glycemic index

The glycemic index is conventionally called the rate of carbohydrates breakdown in the human body. This indicator it is customary to divide into three categories. The first category is responsible for the indicators of a low glycemic index (up to thirty-nine), the second category is for average indicators (up to sixty-nine), the third category is for high indicators (up to seventy or more). That is, a person who has consumed a product, the glycemic index of which has an indicator below seventy, will experience a feeling of fullness for a longer time, while the sugar level will remain unchanged.

Foods with high levels of the glycemic index cause a surge of quick energy in a person, while not using the received forces, all the calories eaten are transformed into fat deposits.

But it is also worth mentioning that the use of such products does not lead the body to satiety, that is, a person does not experience a feeling of satiety. In this case, the level of glucose in the blood vessels rises significantly, which leads to the active production of insulin.

Nutritionists agree that supplementation with daily diet oatmeal promotes better absorption of useful and nutrients, while saturating the body for quite a long time. In addition, this product is perfect for athletes who are in the drying phase. This is due to the fact that the body on this diet needs to feed mainly slow carbohydrates, which have a low glycemic index and minimum amount kilocalories. As mentioned earlier, one hundred grams of oatmeal contains about sixty-eight kilocalories. Glycemic index ranges from forty-five to fifty.

Depending on your goals, the way you eat porridge made from oatmeal may vary. For example, in order to normalize work gastrointestinal tract, it is recommended to get started to get:

• oatmeal - five tablespoons;
• water - five tablespoons;
• milk (or cream) - one tablespoon;
• honey - one teaspoon;
• nuts - optional.

The required amount of oatmeal is poured with cool pre-boiled water. And it is left for several hours for the flakes to swell. When the flakes have grown significantly in size, the rest of the ingredients must be added. Do not forget to mix the resulting mixture thoroughly. "Scrub" for the gastrointestinal tract is ready to use. This product when consumed, it is recommended to chew slowly.

After eating, you will need to refrain from eating other foods and water. This food scrub is perfect for people actively trying to lose weight, as it has beneficial effect on the digestive tract.

For getting oat jelly Pour the oatmeal with cool pre-boiled water in a one-to-one ratio. Then add yeast or Rye bread... Leave the resulting mass to ferment for the next twelve hours.

It is advisable to wrap the container in a piece natural fabric or a terry towel for better preservation heat. After twelve hours, the container is placed on medium fire, after draining the excess liquid. Wait until the resulting mass begins to boil. Then set aside the resulting jelly in a cool place until it cools completely.

For information on how to cook three overnight oatmeal with different fillings, see the next video.

Oatmeal is great for your health. She is good at children's menu, dietary. Prepared from flakes (more often) or flour. Boiled in water or milk. And you can diversify the dish with raisins, dried apricots, fresh fruits, honey, etc. Groats are valuable for vegetable proteins and fats. It contains alimentary fiber, adsorbing salts heavy metals... Porridge contains vitamins of group B, E, PP, calcium, phosphorus, magnesium and iron. How many calories are in water-boiled oatmeal? What is the calorie content of popular five-minute cereals?

Nutritional value of oatmeal

Let's analyze the calorie content, energy composition dry oatmeal.

Now let's boil cereals in water and see how it changes the energy value... How many calories are in porridge?

The classic oatmeal recipe and its calorie content

Essential products for oatmeal in water:

• flakes (rolled oats) - 50 grams;
• salt - a pinch;
• water - 1 glass.

1. Pour water into a saucepan, set on maximum heat.
2. When it boils, add the flakes. Mix.
3. Cook over low heat, stirring occasionally.
4. The porridge thickens a little - add salt. And interfere again.
5. You can turn off the heat, cover tightly and let the cereal run. Or you can leave the stove on and cook the rolled oats.

Energy value of the dish:

This simple dish on the water will become perfect breakfast for losing weight, adhering to fasting or separate meals.

Porridge minutes

Many oatmeal producers pamper consumers with food fast food... Filled it in - sweat it for a minute - and you're done. By the way, many people prefer just such products. Furious rhythm modern life, busy work schedules leave no time for cooking. And some do not know how and do not want to learn how to cook porridge. No-cooked oatmeal is made from grains that have been flattened into the finest flakes. It comes with and without additives. It is enough to pour boiling water over it for 5 minutes. And if you cook, then about a minute. Prepared with milk, water or juice. Energy composition analysis:

The calorie content is almost 5 times more than in ordinary porridge.

How to cook "five minutes":

1. Bring water or juice to a boil.
2. Pour in flakes at the rate of: 2 parts of liquid - 1 part of dry product. Mix.
3. After a minute, turn off the heat and cover the dishes tightly with a lid.
4. Darken for 5 minutes.

Instant oatmeal can also be poured into yoghurts, jelly.

How many calories are eaten

Manufacturers indicate the calorie content of the dry product on the packaging. Have different manufacturers- different numbers. And for those who count calories, even 10 units will be significant. Lenten porridge Not everyone loves. Sometimes you want to flavor them with butter, diversify with raisins, dried fruits or a spoonful of honey. How to calculate calories in a ready meal? For the convenience of conducting mathematical operations, we will weld standard rolled oats in water.

1. On the packaging of oatmeal it is written that 100 g contains 305 kcal. Water - 0 kcal.
2. If we cook 100 g of rolled oats, then the porridge will also have 305 kcal.
3. To find out how many calories are eaten, you need to divide the total by the part of the dish consumed.

Suppose, from 100 g of dry flakes, 400 g of porridge is obtained. We ate 150 g. We make the proportion: 400 g - 305 kcal (the number of calories during cooking does not increase or decrease); 150 g - x kcal. In one serving we ate: (150 * 305) / 400 = 114 kcal. By the same principle, the calorie content of porridge with butter, raisins, apple, banana, etc. is considered.

1. We find the calorie content of the products used. Determine their total calorie content (summarize).
2. We consider the energy value ready meal(by weight at the outlet).
3. Using the proportion, we find the number of calories in 1 serving.

Let's show it with an example. Components for oatmeal with oil (in brackets - the calorie content of 100 g is multiplied by the amount taken for cooking):

• Hercules - 1 glass, 90 g (305 kcal * 0.9 = 274.5 kcal).
• Water - 3 cups, 600 g (0 kcal).
• Butter- 25 g (748 kcal * 0.25 = 187 kcal).

Total calorie content products for oatmeal with oil - 461.5. The weight of the finished dish is 400 g. 400 g - 461.5 kcal 150 g - x kcal With one serving we get (150 * 461.5) / 400 = 173 calories.

Ready-made solutions

We calculated the energy value of popular water-boiled oatmeal. The basis of all the dishes that will be discussed below are oatmeal (1 cup, or 90 grams) and water (3 cups, or 600 grams). The weight of 1 portion is 150 grams. In brackets - the amount of ingredients taken for cooking.

1. Oatmeal with raisins (30 g). The total calorie content of products is 351.90 kk. One serving - 132.
2. With banana (1 piece - 110 grams). The total energy value is 370.60 kk. One plate contains 139.
3. With strawberries (0.5 cups - 90 grams). All products - 309.60 kk. One serving - 116.1.
4. With sesame seeds (30 grams). The total figure is 442.20 kk. At 150 g - 166.
5. WITH maple syrup(30 grams). The amount of energy in all products is 350.70. One serving - 131.5.
6. With nuts (50 g). The value of all products is 600. One portion is 225 cc.

Oatmeal is famous for its slow carbohydrates. They provide a feeling of fullness for a long time and do not store it in the fat depot. And so that the porridge on the water is not tasteless, add berries, nuts, seeds, dried fruits. Calorie content delicious additives do not affect much.

In this material, we will dwell in detail on the description of the properties of those products that are really useful for getting rid of extra pounds on the waist, sides and buttocks, if you include them cooked in our diet, and also tell you about the calorie content of buckwheat (menu buckwheat diet), oatmeal and boiled rice. You will also find the total number of calories per 100 grams in boiled cereals in the calorie table.

A cooked diet is a diet that includes foods that are healthy for the human body. Typically using given diet, you can lose the extra 10 kg of visceral fat accumulated in the waist area.

Foods that are recommended to be consumed during a diet for weight loss: fresh fruits and vegetables, cereals, legumes, dairy products with low fat content, cereals, fish and boiled poultry. Boil diet cereals(buckwheat, oat and rice), preferably on water, but also on milk.

The cooked diet also provides for the intake of minerals and vitamins to replenish the body's deficient nutrients and nutrients, which are necessary to strengthen the immune system.

Calorie content boiled dishes not high, so you won't put on extra pounds. In the table boiled foods in terms of calorie content, they are in the range of 100-150 kcal per 100 g.

Boiled buckwheat

Buckwheat is very healthy cereals which is perfectly balanced biochemical composition... It has a high energy and nutritional value... Boiled buckwheat has a calorie content of 153 kcal, while steamed buckwheat has about 300 kcal. This cereal is one of the best dietary products for weight loss.

The biological value of buckwheat protein is that it contains 8 amino acids that are not replaceable for humans and are not synthesized by their body.

Buckwheat grain contains the most a large number of methionine, lysine, threonine, tryptophan and the amino acid arginine. All of these substances are very important for maintaining a healthy weight, strong immunity and a healthy heart.

How to cook buckwheat

First, you need to prepare the water - pour a volume of water that would be twice the volume of buckwheat. Bring the water to a boil and add salt.

The next step is to add buckwheat to the pot. Bring the buckwheat water to a boil.

Then skim off the froth with a spoon and reduce heat to low. Close the saucepan very tightly and cook the cereals until full readiness... It will be ready when the water boils off. During the cooking process, the water should be completely absorbed into the buckwheat. Make sure that the cereal is not burnt. When done, add a piece of butter to taste. Some people like to add greens and fried onions to boiled buckwheat.

Boiled buckwheat contains 153 kcal. Buckwheat has such a calorie content only when it is cooked in water. The calorie content will be higher in buckwheat boiled in milk, for example. Boiled buckwheat will contain absolutely high calorie content, if you add a piece of butter to it after cooking. Buckwheat boiled in water is used as the main dish for the buckwheat diet.

BOILED RICE

Boiled rice is great dietary meal... Boiled rice has a low calorie content - 116 kcal. This allows you not to gain excess weight. With the help of boiled rice, you can cleanse the body. It frees it from toxins and toxins. The mechanism for removing them from the body is quite simple - rice swells in the stomach, and then absorbs everything like a sponge harmful substances... Then he removes them from the body.

Rice contains 2.2 g of protein, 0.5 g of fat and 24.9 g of carbohydrates.

Eating low-calorie cooked rice is at the heart of many diets. Sometimes with its help they carry out fasting days... All this allows you to part with extra pounds.

Sometimes boiled rice are prescribed for those who need sparing nutrition. This happens after fasting long term and also after a long illness. It can act as a medicinal food, because it is able to prevent shock therapy for a losing weight, since the digestion processes are more gentle with it.

CALORIES OF CASH BOILED WITH WATER AND MILK

Porridge is used for weight loss as a source of complex carbohydrates that are essential for weight loss. All cereals, without exception, are complex carbohydrates. They play an irreplaceable role in the human body:

* slowly digesting, porridge is digested for a long time and you feel a feeling of satiety;

* cereals contribute to filling the body with vegetable protein and fiber, which help to improve the functioning of the gastrointestinal tract;

* cereals serve to maintain blood sugar levels. This is due to the fact that complex carbohydrates are digested long time, contributing to the maintenance of sugar within the normal range;

* have reduced calorie content and contain a lot of water. Dry cereals have a caloric content of about 350 kcal. However, the calorie content of cooked cereals will not exceed 120 kcal per 100 g;
* porridge gives a person energy;

* porridge contains a large amount of trace elements and useful vitamins group B.

Low calorie porridge from different cereals and grains affects weight loss. This especially applies to the calorie content of cereals that are cooked in water. Buckwheat, wheat, oatmeal, rice, corn or millet porridge can be cooked in water. It all depends on individual portability and preference. If you lose weight with the help of cereals, then you will not have to starve. While losing weight, you can eat porridge as much as you want, but without going overboard, of course.

There is a big difference between refined cereals and from processed grains. For weight loss, you must use oatmeal, but not oatmeal, and brown rice but not sanded. Only whole grains are rich in fiber, which cleans the body and contributes to weight loss.

Calorie content of cereals boiled in water of medium consistency per 100 g:

* rice - 120 kcal;
* rice with pumpkin - 120 kcal;
* oatmeal - 140 kcal;
* wheat - 170 kcal;
* wheat with pumpkin - 100 kcal;
* semolina - 100 kcal;
* corn - 210 kcal;
* pea - 180 kcal;
* barley - 130 kcal;
* Bearberry - 150 kcal;
* pearl barley - 160 kcal.

Calorie content different cereals with milk of medium consistency per 100 g:

* rice - 140 kcal;
* rice with pumpkin - 140 kcal;
* oatmeal - 160 kcal;
* wheat - 210 kcal;
* wheat with pumpkin - 210 kcal;
* semolina - 120 kcal;
* Bearberry - 180 kcal.

Oatmeal for weight loss

Oatmeal- great option for breakfast as a first course diet food(get energized and not gain excess weight). She has great amount fiber, B vitamins, phosphorus, zinc, magnesium, iron and calcium.

Low-calorie oatmeal reduces blood cholesterol levels, and dietary fiber detoxifies the body by acting as a scrub.

One of the main advantages of oatmeal is its versatility, depending on taste preferences... So, for example, it will go well with berries, fruits, jam and dried fruits. Therefore, cooking it even without milk can be very tasty, because you can add any fruit additives and fillers and useful as a diet food.

Cooking oatmeal

Take 1/2 cup oatmeal, 2 tablespoons butter, 2 cups milk, and salt. Boil milk, add salt and add cereal to it. The porridge will be ready in 10 minutes.

V oatmeal(calorie content 88 kcal) cooked in water will contain: proteins - 3 g, fats - 1.7 g, carbohydrates - 15 g.

BUCKET CERE FOR WEIGHT LOSS

Buckwheat contains phospholipids, tocoverols and pigments. These substances actively contribute to the metabolism, restoration, growth of tissues and cells of the body. In addition, buckwheat overtook all cereals in terms of the content of vitamins E, PP, B1 and B2. It is also the leader in the amount of vitamin P (rutin) that a person needs to reduce permeability and fragility. blood vessels, increase the contraction of the heart muscle, shorten the blood clotting time, help absorb vitamin C, positively influence the activity of the thyroid gland.

Rutin is very useful for heart failure, hypertension, nephritis, diabetes mellitus, rheumatism, toxicosis in pregnant women and other diseases. It should be noted that vitamin P is found in the stems, sprouts, grains and flowers of buckwheat.

Buckwheat porridge has a fairly low calorie content and is rich in nutrients that contribute to weight loss during a diet.

To prepare crumbly buckwheat, it is necessary to observe certain proportions during cooking - one part of cereal accounts for two parts of water. After the water is completely absorbed into the buckwheat, it can be removed from the stove, wrapped in paper and placed under the pillow. So it will reach readiness for some time.

Another, more quick way consists in cooking buckwheat in a different proportion - for 3 parts of water - one part of cereal. In this case, you can not open the lid and stir the porridge.

Porridge will be tastier and more aromatic if you fry the cereal before cooking. To do this, put the buckwheat in a dry frying pan, stirring for 3-4 minutes over medium heat until golden brown. Stir constantly, otherwise the cereal may burn. To save maximum number useful substances in buckwheat are poured with boiling water in the evening, let it brew during the night, and eat it in the morning.

Process correct preparation buckwheat for weight loss:

* Sort out the groats thoroughly and rinse in running water;
* drain the water. Pour buckwheat into a thermos;
* bring water to a boil and pour boiling water into a thermos with buckwheat;
* during the night, let the porridge steam.

A fresh serving must be done every day.

This diet is designed for 7-10 days. Sometimes the monotony of such food gets boring. In this case, you can drink 200 grams fat-free kefir... You can also vary your diet with one green apple in a day. Water must be drunk in unlimited quantities. With such a diet, multivitamins are necessarily taken.

Buckwheat porridge (calorie content 132 kcal) contains on average: proteins - 4.5 g, fats - 2.3 g, carbohydrates - 25 g.

Calorie table of boiled cereals in water and milk for a diet.

Oatmeal is the first aid in maintaining health and beauty. It not only contributes to normal digestion, but is also used in cosmetic purposes for washing as a scrub.

How many grams of oatmeal are in a tablespoon?

At proper nutrition it is very important to comply with the consumption rate of the product. cooked with dried fruits, nuts or anything else, depending on personal preference - a good option breakfast. How many grams of oatmeal are in a tablespoon and what are the benefits of it for the body? One heaping spoon of standard instant rolled oats weighs 14 g. For a full breakfast, an adult needs 200 g of porridge. When cooking, it should be borne in mind that the flakes increase in threefold size, so it is possible to prepare the required portion size, regardless of how many grams of oatmeal are in a tablespoon.

Oatmeal in the form of cereal is a less common product and requires a longer cooking time. At the same time, it is considered more nutritious and rich in microelements. 20 g of cereal is placed in one spoon, 60 g of dry product is enough for breakfast. For quick cooking, it is recommended to soak the cereals overnight. Flakes can be easily and quickly cooked if you pour boiling water over them immediately after waking up, in 15 minutes they will swell and become soft.

How much oatmeal is in a glass?

8 level spoons - 100 grams of oatmeal. How much is it good for the body? This serving contains 12.3 grams of protein, 6.2 grams of fat, 61.8 grams of carbohydrates, and enough trace elements responsible for the normal psycho-emotional state and beauty of the skin. One standard glass holds 70 g of oatmeal, which is about 5 tablespoons.

Of course, such measurements are approximate, because everyone has their own slides on spoons. But for the approximate measurement of portions, it is permissible to use this option for determining the volume. This is definitely better than trying to determine the weight by eye or buying a scale just to find out how many grams of oatmeal are in a tablespoon.

To the question, 100 g of oatmeal is how much is asked by the author 1 1 the best answer is Expect. How many grams are in a glass? A glass with a volume of 250 cm3 holds (in grams): Oat flakes("Hercules") - 90 Buckwheat - 210 Millet - 220 Semolina - 200 Rice - 230 Hulled peas - 230 Beans - 220 Pasta, noodles - 100 Ground crackers - 125 Wheat flour - 160 Starch - 200 Granulated sugar- 200 Salt - 325 Whole milk - 250 Kefir, yogurt, fermented baked milk - 250 Cream, sour cream - 250 Butter - 250 Ghee butter - 240 Margarine (melted) - 230 Vegetable oil - 245 Vinegar - 260 Tomato juice- 250 Tomato (paste, puree) - 320 Crushed nuts - 120 Almonds (kernel) - 165 Raisins - 150 Poppy seeds - 155 Black currants - 155 Raspberries - 180 Gooseberries - 210 Jam - 325 How many grams are in a tablespoon? A tablespoon holds (in grams): Oat flakes ("Hercules") - 12 Buckwheat - 25 Millet - 25 Semolina - 25 Rice - 25 Ground crackers - 15 Wheat flour - 25 Starch - 30 Granulated sugar - 25 Salt - 30 Soda food - 25 Whole milk - 20 Kefir, yogurt, fermented baked milk - 18 Cream, sour cream - 20 Butter - 25 Natural honey - 30 Margarine (melted) - 15 Vegetable oil - 20 Vinegar - 15 Ground red pepper - 9 How many grams are in a teaspoon ? A teaspoon contains (in grams): Millet - 8 Semolina - 8 Rice - 8 Ground crackers - 5 Wheat flour - 10 Starch - 10 Granulated sugar - 10 Salt - 10 Baking soda - 10 Butter - 10 Natural honey - 9 Margarine ( melted) - 4 Vegetable oil - 5 Vinegar - 5 Ground black pepper - 3.5 Water - 250 grams in a glass, 15 grams in a tablespoon and 5 grams in a teaspoon. Peas - 170 grams per glass. Raisins - 155 grams in a glass, 25 grams in a tablespoon. Cocoa powder - 25 grams per tablespoon, 9 grams per teaspoon. Ground cinnamon - 20 grams per tablespoon and 8 grams per teaspoon. Ground coffee - 20 grams in a tablespoon, 7 grams in a teaspoon. Starch - 150 grams in a glass, 30 grams in a tablespoon and 10 grams in a teaspoon. Buckwheat groats (buckwheat) - 165 grams in a glass. Semolina (semolina) - 190 grams in a glass. Liqueur - 20 grams per tablespoon and 7 grams per teaspoon. Lemon acid- 20 grams per tablespoon and 5 grams per teaspoon. Poppy - 135 grams in a glass, 15 grams in a teaspoon. Honey (specific weight 1.3) - 325 grams in a glass, 30 grams in a tablespoon. Condensed milk - 30 grams in a tablespoon and 12 grams in a teaspoon. Powdered milk - 100 grams in a glass, 20 grams in a tablespoon and 12 grams in a teaspoon. Whole milk - 204 grams in a glass, 14 grams in a tablespoon and 5 grams in a teaspoon. Ground pepper- 5 grams per teaspoon. Wheat flour - 130 grams in a glass, 30 grams in a tablespoon. Nuts - 170 grams in a glass, 30 grams in a tablespoon and 10 grams in a teaspoon. Millet - 200 grams in a glass. Vegetable oil- 230 grams in a glass, 20 grams in a tablespoon and 5 grams in a teaspoon. Rice - 180 grams per glass. Granulated sugar - 200 grams in a glass, 25 grams in a tablespoon and 10 grams in a teaspoon. Cream - 200 grams in a glass, 14 grams in a tablespoon and 5 grams in a teaspoon. Butter - 17 grams per tablespoon and 5 grams per teaspoon. Sour cream - 210 grams in a glass, 25 grams in a tablespoon. Baking soda - 28 grams per tablespoon and 12 grams per teaspoon. Salt - 325 grams per glass, 30 grams per tablespoon and 10 grams per teaspoon. Tomato puree - 190 grams in a glass, 25 grams in a tablespoon and 5 grams in a teaspoon. Vinegar - 250 grams in a glass, 15 grams in a tablespoon and 5 grams in a teaspoon. Beans - 190 grams per glass. Oatmeal flakes - 80 grams in a glass.