pc steel cut oats

The label is for uncooked 1/4c. The volume of oatmeal doubles when you cook it so that it is 1/2c for 150 cals. I don't mind being over 500 for breakfast, but I understand why it's not everyone's plan.

I eat egg white omelets a lot (I am allergic to the yolk.) and Greek yogurt with granola and fruit is another go to breakfast.

@lisa9805 you hit the jackpot today! More food! Yes, these nutrition labels are all listing the dry measure.

Granola typically is higher in calories because of the honey, nuts, and dried fruit. That's what it is. You can measure a small amount and sprinkle it on yogurt to extend the pleasure and keep the calories down.

You might check out muesli which may be a little lower on calories. If I were to have muesli today I'd soak it in yogurt overnight like they do in Europe. Or so I hear.

pasta label are for uncooked, most things are for uncooked unless they come precooked/prepared

beware bones and skin when doing meat calculations, most nutritional information doesn't include the bone (or all not sure)

some things can be confusing like pistachios sometimes they include the shell sometimes not, 6 cal/g excluding shells 3.0 cal/g with. Sometimes packaging will say (edible portion)

vegetables are sometimes more sometimes less cal/g for cooked than uncooked, mushrooms change from 0.22 to 0.28 cooked but onions barely change from 0.4

lisa9805 wrote: »

what's a good granola? the blue menu one i have seems to be high in cal as well

I also eat the blue menu granola but not on its own with milk. It just doesn't keep me full for very long. What I do is add 10-15 grams (weighed on a scale) to my breakfast of pc greek yogurt and fruit to give my brekky some crunch. That combination keep me going for a few hours.

lisa9805 wrote: »

oh I swear it was cooked. it doesn't say that does it?

Yes it does - right beside the "serving size (40gms) DRY. Do you see it now?

I love my steel cut oats. I like mine with strawberries, blueberries and greek yogurt. I also like them with apples, cinnamon and a little brown sugar.

lisa9805 wrote: »

so on pasta boxes it gives u the nutrition info on dry? same as oats and quinoa?

Yes. But if you can, measure by the weight rather than the volume. It's the only way to really be accurate.

I've been noticing quite a few labels (possibly a Canadian thing?) don't specify whether the serving amount is dry or cooked. From a quick look in my pantry I have pasta, rice, cornmeal, lentils, and oats that don't state it's an uncooked measurement.