Table of caloric content of products in ascending order. Calculation of energy value on the example of oatmeal "Hercules"

Here is one of the most complete food calorie tables. All data are per 100 grams of product.

Total calorie data and other food data are in the calorie table. The calorie content of foods is measured in kilocalories (kcal). The same value is associated with such a concept as " food calorie". The complete calorie table contains over 900 foods.

We have collected food products that can be bought in Russian stores and compiled a calorie table. This table will be constantly updated with data on finished products that can be found on store shelves.

When do you need to know your daily calorie intake? If you have asked yourself this question, you are already on the right track. When the goal is weight gain, you can still afford not to calculate calories, but to eat intuitively. But in the case of weight loss, you need to know exactly the calorie content of foods and dishes.

The bottom line is to spend 300-500 calories more daily than you consume with food. This will help you exercise and reference Information in the food calorie table

Table of calories and composition of products

For convenience, 100 g of each product is given. Imagine that each product is 100%, some of which is water, some is fat, carbohydrates and proteins. For example, 1 potato contains 76% water, 2% protein, 0.1% fat and 19.7% carbohydrates.

	100 g of product contains
	Water G.	Squirrels G.	Fats G.	Coal- the waters of	Kilo- calories
VEGETABLES
eggplant
Green peas
White cabbage
red cabbage
Cauliflower
Potato
Green onion (feather)
Leek
Onion
red carrot
ground cucumbers
greenhouse cucumbers
Sweet green pepper
red sweet pepper
Parsley (greens)
Parsley (root)
Rhubarb (petiole)
Tomatoes (ground)
Tomatoes (greenhouse)
Green beans (pod)
Product	100 g of product contains
	Water G.	Squirrels G.	Fats G.	Coal- the waters of	Kilo- calories
NUTS, SEEDS
Walnut
sunflower seed
FRUITS, CITRUS, BERRIES
apricots
Rowan garden
Rowan chokeberry
garden plum
Mulberry
Orange
Grapefruit
Mandarin
Cowberry
Grape
Blueberry
strawberries
Gooseberry
Sea buckthorn
White currant
Red currants
Black currant
Rosehip fresh
Dried rosehip
Product	100 g of product contains
	Water G.	Squirrels G.	Fats G.	Coal- the waters of	Kilo- calories
GOLONS
MUSHROOMS
White fresh
White dried
Boletus fresh
Boletus fresh
Fresh syroezhi
Pickled, SALTED, DRIED VEGETABLES AND FRUITS
Sauerkraut
Pickles
salted tomatoes
DRIED VEGETABLES
Potato
Onion
DRIED FRUITS
Raisins with a stone
Raisin kishmish
Prunes
BAKERY PRODUCTS
Rye bread
Wheat bread from flour I grade
Sweet pastries
Wheat crackers
Cream crackers
Wheat flour of the highest grade
Wheat flour. I grade
Wheat flour. II grade
Rye flour
	100 g of product contains
	Water G.	Squirrels G.	Fats G.	Coal- the waters of	Kilo- calories
CEREALS
Buckwheat
Buckwheat
Barley
Wheat
Hercules
corn
BEAN
Peas shelled
Whole peas
Lentils
DAIRY PRODUCTS
Cheese from cow's milk
Yogurt natural 1.5% fat
Kefir low fat
Kefir fat
Milk acidophilus
Whole milk powder
Condensed milk
Condensed milk with sugar
curdled milk
Cream 10%
Cream 20%
Sour cream 10%
Sour cream 20%
Curds and special curd mass
Russian cheese
Dutch cheese
Swiss cheese
Poshekhonskiy cheese
Processed cheese
Fat cottage cheese
Bold cottage cheese
Low-fat cottage cheese
	100 g of product contains
	Water G.	Squirrels G.	Fats G.	Coal- the waters of	Kilo- calories
MEAT PRODUCTS
Mutton
Beef
Lean pork
Pork fat
Veal
LAMB BY-PRODUCTS
BEEF BY-PRODUCTS
PORK OFFALS
HOME BIRD
SAUSAGES
BOILED SAUSAGES
diabetic
dietary
doctoral
amateur
Dairy
Separate
	100 g of product contains
	Water G.	Squirrels G.	Fats G.	Coal- the waters of	Kilo- calories
SAUSAGES
SAUSAGES
Dairy
BOILED-SMOKED SAUSAGES
amateur
Cervelat
SMOKED SAUSAGES
Krakow
Poltava
Ukrainian
RAW SMOKED SAUSAGES
amateur
Moscow
PORK READY TO EAT
Raw smoked brisket
Raw smoked loin
CANNED MEAT
Beef stew
Tourist breakfast (beef)
Tourist breakfast (pork)
sausage mince
Pork stew
EGG AND EGG PRODUCTS
Chicken egg
Egg powder
Dry protein
Dry yolk
quail egg
	100 g of product contains
	Water G.	Squirrels G.	Fats G.	Coal- the waters of	Kilo- calories
FISH FROZEN AND FRESH
Makrurus
Notothenia marble
sea ​​bass
river perch
saber fish
Rybets Caspian
saury large
small saury
Mackerel
Horse mackerel
Sterlet
coal fish
sea ​​eel
	100 g of product contains
	Water G.	Squirrels G.	Fats G.	Coal- the waters of	Kilo- calories
SEAFOOD
Shrimp
sea ​​kale
Pasta "Ocean"
CAVIAR
Chum salmon granular
Bream breakdown
pollock breakdown
Sturgeon granular
Sturgeon breakdown
HOT SMOKED FISH
Bream medium
Salaka (smoking)
Gutted cod headless
Gutted eel
CANNED FISH IN OIL
Atlantic sardines. (slices)
Mackerel
Smoked cod
CANNED FISH IN TOMATOES
Horse mackerel
FISH CANNED NATURAL
Far Eastern shrimp
Cod liver
	100 g of product contains
	Water G.	Squirrels G.	Fats G.	Coal- the waters of	Kilo- calories
FATS
Fat lamb or beef rendered
Pork bacon (without skin)
Milk margarine
Margarine sandwich
Vegetable oil
Butter
Ghee butter
SWEETS
Dragee fruit
Marmalade
Caramel (average)
Candies glazed with chocolate
Halva tahini
Sunflower halva
Dark chocolate
milk chocolate
FLOUR CONFECTIONERY
Wafers with fruit fillings
Wafers with fat fillings
Puff pastry with cream
Puff pastry with apple
Biscuit cake with fruit filling
Sponge cake with fruit filling
Cake almond
JUICES
Apricot
Orange
Grape
Cherry
tangerine
Apple
Beetroot
tomato
THE DRINKS
Red table wine

Table Calorie food No. 2

Food: unit of measurement / mass (g) / calories (kcal) / fat (g)

Alcohol
Beer - 0.5 l / 500 g / 245 kcal / 0 g fat
Liqueur - 1 glass / 30 g / 77 kcal / 0 g fat
Vodka - 1 glass / 50 g / 125 kcal / 0 g fat
Cognac - 1 glass / 50 g / 118 kcal / 0 g fat
Dry wine - 1 glass / 150 g / 98 kcal / 0 g fat
Fortified wine - 1 glass / 150 g / 111 kcal / 0 g fat
Champagne - 1 glass / 150 g / 108 kcal / 0 g fat
Dry aperitif - 1 glass / 150 g / 177 kcal / 0 g fat
Sweet aperitif - 1 glass / 150 g / 267 kcal / 0 g fat

"Fast food"
Cheese pizza - 2 slices / 430 kcal / 16 g fat
Pelmeni - 1 serving / 120 g / 180 kcal / 16 g fat
Vareniki with potatoes - 1 serving / 120 g / 216 kcal / 4 g fat
Vareniki with cottage cheese (sweet) - 1 serving / 120 g / 264 kcal / 5 g fat
Meat salad with mayonnaise - 1 serving / 125 g / 440 kcal / 30 g fat

McDonald's
Hamburger - 1 pc. / 260 kcal / 10 g fat
Double hamburger - 1 pc. / 540 kcal / 27 g fat
Cheeseburger - 1 pc. / 310 kcal / 14 g fat
Cheeseburger double - 1 pc. / 458 kcal / 29 g fat
Big Mac - 1 pc. / 560 kcal / 32 g fat
Macchiken (chicken sandwich) - 1 pc. / 490 kcal / 29 g fat
Filet-o-Fish (fish sandwich) - 1 pc. / 440 kcal / 26 g fat
McMuffin with egg - 1 pc. / 290 kcal / 11 g fat
McMuffin with egg and sausage - 1 pc. / 440 kcal / 29 g fat
French fries - MS. serving / 320 kcal / 17 g fat
Puff pastry with chicken - 1 pc. / 440 kcal / 21 g fat
Puff pastry with raspberries - 1 pc. / 410 kcal / 16 g fat
Puff pastry with cheese - 1 pc. / 390 kcal / 22 g fat
Puff pastry with apple - 1 pc. / 390 kcal / 18 g fat
Chicken salad - 1 serving / 140 kcal / 3 g fat
Salad for garnish - 1 serving / 60 kcal / 3 g fat
Vegetable salad - 1 serving / 100 kcal / 7 g fat
Signature salad - 1 serving / 230 kcal / 13 g fat
Fritters with butter and syrup - 1 serving / 410 kcal / 9 g fat
Milkshake - 1 serving / 320 kcal / 1 g fat

Fats
Mayonnaise - 1 tbsp. spoon / 25 g / 157 kcal / 17 g fat
Margarine, RAMA and other butter substitutes - 1 teaspoon / 5 g / 37 kcal / 4 g fat
Butter - 1 teaspoon / 5 g / 38 kcal / 4 g fat
Vegetable oil 1 tbsp. spoon / 20 g / 180 kcal / 20 g fat
Melted butter - 1 teaspoon / 5 g / 45 kcal / 5 g fat
Salo - 1 slice / 25 g / 215 kcal / 23 g fat
Nuts and seeds - 2 tbsp. tablespoons (1 handful) / 100 kcal / 10 g fat
Walnuts - 1 pc. / 3 g / 18 kcal / 2 g fat

Kashi (ready-made, without milk)
Buckwheat - 225 / 250 kcal / 1 g fat

Oatmeal - 6 tbsp. spoons / 180 g / 85 kcal / 2 g fat
Barley - 6 tbsp. spoons / 225 g / 250 kcal / 1 g fat
Barley - 6 tbsp. spoons / 180 g / 136 kcal / 1 g fat
Millet - 6 tbsp. spoons / 200 g / 150 kcal / 1 g fat
Rice - 6 tbsp. spoons / 200 g / 160 kcal / 1 g fat
Manna - 6 tbsp. spoons / 230 g / 160 kcal / 1 g fat

Sausages
Sausage "Dietary" - 1 slice / 30 g / 51 kcal / 4 g fat
Doctor's sausage - 1 slice / 30 g / 78 kcal / 7 g fat
Sausage "Tea" - 1 slice / 30 g / 65 kcal / 6 g fat
Veal sausage - 1 slice / 30 g / 95 kcal / 9 g fat
Cooked-smoked sausage - 1 slice / 10 g / 42 kcal / 4 g fat
Servelat - 1 slice / 10 g / 36 kcal / 3 g fat
Semi-smoked sausage "Krakowska" - 1 slice / 10 g / 47 kcal / 5 g fat
Semi-smoked sausage "Tallinskaya" - 1 slice / 10 g / 37 kcal / 3 g fat
Raw smoked sausage - 1 slice / 10 g / 43 kcal / 4 g fat
Beef sausages - 1 pc. / 100 g / 215 kcal / 18 g fat
Pork sausages - 1 pc. / 100 g / 330 kcal / 31 g fat
Spike - 1 pc. / 100 g / 362 kcal / 36 g fat
Amateur sausages - 1 pc. / 50 g / 152 kcal / 15 g fat
Milk sausages - 1 pc. / 50 g / 133 kcal / 12 g fat

Dairy products
Milk 3.5% - 1 cup / 200 g / 131 kcal / 7 g fat
Skimmed milk (0.5%) - 1 cup / 200 g / 74 kcal / 1 g fat
Kefir 3.5% - 1 cup / 200 g / 148 kcal / 7 g fat
Fat-free kefir (0.5%) - 1 cup / 200 g / 60 kcal / 1 g fat
Yogurt 3.2% fat - 1 cup / 125 g / 93 kcal / 4 g fat
Yogurt 1.5% fat - 1 cup / 125 g / 62 kcal / 2 g fat
Cream 22% - 1 cup / 200 g / 440 kcal / 44 g fat
Cream 10% - 1 cup / 200 g / 236 kcal / 20 g fat
Sour cream 30% - 1 tbsp. spoon / 25 g / 73 kcal / 8 g fat
Sour cream 20% - 1 tbsp. spoon / 25 g / 52 kcal / 5 g fat
Sour cream 15% - 1 tbsp. spoon / 25 g / 40 kcal / 3 g fat
Sour cream 10% - 1 tbsp. spoon / 25 g / 30 kcal / 2 g fat
Cheese Russian, Kostroma, Dutch - 1 slice / 30 g / 105 kcal / 9 g fat
Edam cheese - 1 slice / 30 g / 27 kcal / 14 g fat
Adyghe cheese, feta cheese - 1 slice / 30 g / 75 kcal / 5 g fat
Fat-free cheese (<20% жирности) - 1 ломтик / 30 г / 75 ккал / 5 г жира
Processed cheeses - 1 teaspoon / 10 g / 40 kcal / 4 g fat
Fat cottage cheese (18%) - 1 tbsp. spoon / 30 g / 70 kcal / 5 g fat
Medium fat cottage cheese (10%) - 1 tbsp. spoon / 30 g / 48 kcal / 3 g fat
Low-fat cottage cheese - 1 tbsp. spoon / 30 g / 27 kcal / 0.3 g fat
Cheese and curd mass - 1 tbsp. spoon / 30 g / 102 kcal / 7 g fat
Milk ice cream - 1 serving / 100 g / 126 kcal / 4 g fat
Cream ice cream - 1 serving / 100 g / 182 kcal / 10 g fat
Ice cream - 1 serving / 100 g / 227 kcal / 15 g fat

Meat products, meat
Veal - 1 serving / 60 g / 78 kcal / 2 g fat
Beef - 1 serving / 60 g / 108 kcal / 8 g fat
Beef tenderloin - 1 serving / 60 g / 84 kcal / 3 g fat
Lamb - 1 serving / 60 g / 125 kcal / 10 g fat
Rabbit - 1 serving / 60 g / 108 kcal / 7 g fat
Loin - 1 serving / 60 g / 120 kcal / 7 g fat
Neck - 1 serving / 60 g / 149 kcal / 14 g fat
Tsaritsyno boiled pork - 1 serving / 60 g / 155 kcal / 12 g fat
Smoked-baked carbonate - 1 serving / 60 g / 182 kcal / 16 g fat
Raw smoked balyk - 1 serving / 60 g / 175 kcal / 12 g fat
Raw smoked pork brisket - 1 serving / 60 g / 167 kcal / 13 g fat
Pork fatty - 1 serving / 60 g / 252 kcal / 29 g fat
Pork meat - 1 serving / 60 g / 214 kcal / 20 g fat
Lean pork goulash - 1 serving / 60 g / 92 kcal / 4 g fat
Pork Chops - 1 serving / 60 g / 138 kcal / 9 g fat
Pork schnitzel - 1 serving / 60 g / 110 kcal / 6 g fat
Ham - 1 slice / 30 g / 100 kcal / 5 g fat

Vegetables, potatoes
Low calorie - 1 serving / 100 g / 25 kcal / 0 g fat
Beetroot - 1 serving / 100 g / 50 kcal / 0 g fat
Green peas - 1 tbsp. spoon / 30 g / 21 kcal / 0 g fat
White beans and other beans (ready-made) - 1 tbsp. spoon / 30 g / 20 kcal / 0 g fat
Green beans -1 serving / 100 g / 42 kcal / 0 g fat
Canned corn - 1 tbsp. spoon / 30 g / 23 kcal / 0 g fat
Boiled potatoes - 1 pc. avg. / 100 g / 80 kcal / 0 g fat
Potato chips - 1 sachet / 30 g / 175 kcal / 12 g fat
Canned olives - 7 pcs. / 40 g / 41 kcal / 4 g fat
Mushrooms (400 g fresh -50 g dried) - 1 serving / 400/50 g / 100 kcal / 0 g fat

bird, egg
Ducks - 1 serving / 60 g / 243 kcal / 24 g fat
Geese - 1 serving / 60 g / 240 kcal / 21 g fat
Turkeys - 1 serving / 60 g / 150 kcal / 9 g fat
Turkey breast, chicken - 1 serving / 60 g / 72 kcal / 2 g fat
Chicken - 1 serving / 60 g / 145 kcal / 11 g fat
Chicken leg without skin - 1 pc. / 200 g / 360 kcal / 22 g fat
Chickens (broilers) - 1 serving / 60 g / 110 kcal / 10 g fat
Chicken fillet - 1 serving / 60 g / 68 kcal / 1 g fat
Medium chicken egg - 1 pc. / 60 g / 55 kcal / 4 g fat
Egg white - 1 pc. / 30 g / 10 kcal / 0 g fat
Egg yolk - 1 pc. / 30 g / 45 kcal / 4 g fat

Fish, Seafood
Fatty fish (halibut, mackerel, stellate sturgeon, herring) - 1 serving / 60 g / 99 kcal / 4 g fat
Low-fat fish (flounder, cod, pike perch, river perch) - 1 serving / 60 g / 48 kcal / 1 g fat
Caviar - 1 tbsp. spoon / 30 g / 96 kcal / 5 g fat
Fish in oil - 1 tbsp. spoon / 25 g / 55 kcal / 5 g fat
Sturgeon, salmon - 1 slice - 50 g / 100 kcal / 10 g fat
Crab (meat) - 1 serving / 100 g / 100 kcal / 4 g fat
Shrimp - 1 serving / 100 g / 100 kcal / 2 g fat
Calamari - 1 serving / 100 g / 110 kcal / 4 g fat

Sweets
Granulated sugar - 1 teaspoon / 10 g / 38 kcal / 0 g fat
Honey - 1 teaspoon / 15 g / 45 kcal / 0 g fat
Chocolate (1 bar - 85 g) - 1/6 bar / 15 g / 82 kcal / 5 g fat
Chocolates - 1 pc. / 15 g / 82 kcal / 5 g fat
Chocolate "Wispa" - 1 pc. / 35 g / 188 kcal / 12 g fat
Chocolate bars ("Snickers", "Mars") - 1 pc. / 60 g / 340 kcal / 24 g fat
Chocolate bars "Babaevsky" - 1 pc. / 50 g / 246 kcal / 15 g fat
Caramel - 1 pc. / 15 g / 54 kcal / 0 g fat
Lollipops (small) - 1 pc. / 10 g / 40 kcal / 0 g fat
Wafers with fruit filling - 1 pc. / 25 g / 88 kcal / 1 g fat
Pastila - 1 pc. / 38 g / 118 kcal / 0 g fat
Marmalade - 1 piece / 18 g / 52 kcal / 0 g fat
Fruit jelly - 1 serving / 150 g / 95 kcal / 0 g fat
Sunflower halva - 1 teaspoon / 10 g / 52 kcal / 3 g fat
Butter cookies - 1 pc. / 8 g / 37 kcal / 0.4 g fat
Gingerbread - 1 pc. / 50 g / 175 kcal / 2 g fat
Printed gingerbread - 1 pc. / 100 g / 350 kcal / 3 g fat
Almond cake - 1 pc. / 100 g / 452 kcal / 16 g fat
Glazed shortcake - 1 pc. / 50 g / 197 kcal / 9 g fat
Eclair - 1 pc. / 100 g / 376 kcal / 24 g fat
Chocolate cherry cake - 1 piece / 100 g / 276 kcal / 16 g fat
Fruit pie (biscuit) - 1 piece / 100 g / 332 kcal / 11 g fat
Jam (plum, apple, etc.) - 1 teaspoon / 10 g / 28 kcal / 0 g fat

Juices (no sugar) and other drinks
Grape, apricot, plum - 1 cup / 200 g / 150 kcal / 0 g fat
Orange, apple, grapefruit - 1 cup / 200 g / 6 kcal / 0 g fat
Fruit juice drink - 1 cup / 200 g / 56 kcal / 0 g fat
Lemonade, Pepsi-Cola, Fanta - 1 glass / 200 g / 90 kcal / 0 g fat
Kvass (natural) - 1 cup / 200 g / 160 kcal / 0 g fat
Cocoa (powder) - 1 tbsp. spoon / 25 g / 50 kcal / 5 g fat

sauce
Ketchup - 1 tbsp. spoon / 17 g / 7 kcal / 0 g fat
Mustard - 1 tbsp. spoon / 17 g / 31 kcal / 1 g fat
Salad sauce - 1 tbsp. spoon / 17 g / 61 kcal / 6 g fat

by-products
Veal brains - 1 serving / 60 g / 78 kcal / 5 g fat
Beef liver - 1 serving / 60 g / 63 kcal / 2 g fat
Chicken liver - 1 serving / 60 g / 84 kcal / 4 g fat
Beef heart - 1 serving / 100 g / 140 kcal / 6 g fat
Pork tongue - 1 serving / 60 g / 125 kcal / 10 g fat
Beef tongue - 1 serving / 60 g / 37 kcal / 2 g fat
Liver pate - 1 tbsp. spoon / 15 g / 58 kcal / 5 g fat
Goose liver pate - 1 tbsp. spoon / 16 g / 4 kcal / 2 g fat

Soups
Beef broth - 1 ladle / 200 g / 75 kcal / 8 g fat
Fish broth - 1 ladle / 200 g / 34 kcal / 2 g fat
Chicken broth - 1 ladle / 200 g / 45 kcal / 3 g fat
Vegetable soup - 1 ladle / 200 g / 75 kcal / 3 g fat
Okroshka - 1 plate (300g) - 167kcal

Meat soup - 1 ladle / 200 g / 125 kcal / 5 g fat
Bean soup with pork - 1 ladle / 200 g / 258 kcal / 9 g fat

Fruit
Apricots - 1 pc. / 55 g / 23 kcal / 0 g fat
Pineapple - 1 cup / 75 g / 37 kcal / 0 g fat
Bananas - 1 pc. / 120 g / 107 kcal / 0 g fat
Cherry - 10 pcs. / 50 g / 26 kcal / 0 g fat
Pear - 1 pc. / 60 g / 34 kcal / 0 g fat
Fresh figs - 1 pc. / 55 g / 36 kcal / 0 g fat
Peaches - 1 piece / 100 g / 43 kcal / 0 g fat
Plum - 1 pc. / 50 g / 22 kcal / 0 g fat
Fresh dates - 1 pc. / 10 g / 27 kcal / 0 g fat
Persimmon - 1 pc. / 80 g / 42 kcal / 0 g fat
Apples - 1 pc. / 80 g / 36 kcal / 0 g fat
Grapes - 10 pcs. / 60 g / 39 kcal / 0 g fat
Orange - 1 pc. / 100 g / 40 kcal / 0 g fat
Grapefruit - 1 pc. / 200 g / 70 kcal / 0 g fat
Lemon - 1 pc. / 70 g / 23 kcal / 0 g fat
Mandarin - 1 pc. / 50 g / 20 kcal / 0 g fat
Berries (lingonberries, strawberries, currants, etc.) - half a glass / 60 g / 24 kcal / 0 g fat
Cranberries - half a glass / 60 g / 16 kcal / 0 g fat
Dried fruits count by the piece (as fresh)

Bakery products
Rye bread - 1 piece / 30 g / 54 kcal / 0.3 g fat
Bread "Borodinsky" - 1 piece / 30 g / 60 kcal / 0.3 g fat
Bread "Rizhsky" (from a mixture of rye and wheat flour) - 1 piece / 30 g / 74 kcal / 0.3 g fat
Wholemeal bread - 1 piece / 40 g / 100 kcal / 0 g fat
Wheat bread "Sliced" - 1 piece / 30 g / 80 kcal / 1 g fat
Wheat bun ("for 3 kopecks") - 1 pc. / 30 g / 100 kcal / 3 g fat
Bun - 1 pc. / 80 g / 270 kcal / 1 g fat
Crispbread - 1 pc. / 10 g / 38 kcal / 0 g fat
Drying - 1 pc. / 15 g / 57 kcal / 1 g fat
Rusks (from premium flour) - 1 pc. / 15 g / 60 kcal / 2 g fat
Cracker - 4-5 pcs. / 20 g / 88 kcal / 3 g fat

Flakes (milk account separately)
Muesli with dry fruits and nuts - 1 tbsp. spoon / 5 g / 20 kcal / 1 g fat
Corn flakes unsweetened - 3/4 cup / 25 g / 90 kcal / 0 g fat
Sweet corn flakes - 3/4 cup / 25 g / 100 kcal / 0 g fat

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Irina Kamshilina

Cooking for someone is much more pleasant than for yourself))

Mar 17 2016

Content

The human need for energy contained in foods is an important factor in the existence of the whole organism as a whole. Human life is impossible without energy consumption, and in order to replenish strength, one or another individual needs a different set of basic nutrients. Knowledge about the nutritional value of products will be useful not only for athletes, but also for those who wish to lead a healthy lifestyle. The main sources of energy found in any food are proteins, carbohydrates and fats. The right combination of these nutrients will help keep your body functioning at a high level.

What is the nutritional value of food

This is a complex property of food, containing a certain amount of energy, which is formed during the oxidation of carbohydrates, fats and proteins. It is necessary for the basic physiological and chemical functions of the body. Any element of food consumed by a person, whether it is of animal or vegetable origin, has its own calorie content, which is measured in kilocalories or kilojoules. The complex, which lies in the nutritional value of food, consists of the following elements:

• the energy value;
• biological effectiveness;
• glycemic index;
• physiological value.

The energy value

EC - the amount of energy released in the human body when eating a particular food. The energy value (calorie content) should approximately coincide with its costs. Changes to a greater or lesser extent are bound to lead to unpleasant consequences. For example, the regular accumulation of food energy that exceeds the daily needs of the body is a path to obesity, so it is important to calculate the proportion of fats, proteins and carbohydrates consumed depending on personal activity. This can be done online at most nutrition websites.

Biological efficiency

This definition means an indicator of the quality of fatty components in food, the content of polyunsaturated acids, vitamins, and other essential minerals in it. In nature, there are many of these substances, but only 22 of them are needed to build the body. Eight amino acids are essential (they are not synthesized on their own):

• methionine;
• leucine;
• tryptophan;
• phenylalanine;
• lysine;
• isoleucine;
• valine;
• threonine.

Glycemic index

In addition to calories, any product consumed by a person has a glycemic index (GI). This is a conditional definition of the rate of breakdown of carbohydrate-containing food. The GI of glucose is considered to be 100 units. The faster the process of splitting any product, the greater its glycemic index. Dietitians divide food into groups with high (empty carbohydrates) and low (slow) GI.

Physiological value

This element of nutritional value is determined by the ability of products to influence important systems of the human body:

• Pectin and fiber (ballast substances) favorably affect the digestion of food and intestinal patency.
• Coffee and tea alkaloids excite the cardiovascular and nervous systems.
• The vitamins contained in the products adjust the immunity of the human body.

Food value and calorie table

Having carefully considered all the tables below, you have the opportunity to quickly plan your diet, filling it with healthy products with a known calorie content and composition. The benefits of such an action will be unequivocal: the body will receive everything it needs, but not in excess, but exactly as much as it can spend in a day. The division into groups is convenient, because it is immediately clear what is best combined with what.

• Dairy and dairy products

The food elements of this group are the basis of nutrition for people who prefer a healthy lifestyle. Milk is rich in calcium, vitamins and minerals, and is well absorbed in the body. A large amount of proteins in cheese, kefir, fermented baked milk or cottage cheese is the main value of these products. A diet based on dairy products helps to stabilize the work of the gastrointestinal tract due to the natural bacteria in the composition.

Products (per 100 grams)			Carbohydrates	Calorie content (Kcal)
Condensed milk
Low fat cream
Cream 20%
Dutch cheese
goat cheese
Low-fat cottage cheese 0%
Fat cottage cheese 18%
Sour cream 15%
Butter 72.5%
Butter 82.5%
Margarine
Ryazhenka 2.5%

Meat, eggs

Meat products are an essential source of protein. They also contain many vitamins and minerals - taurine, creatine, and others. Meat is the most sought-after product in the human diet, and dishes made from it number in the thousands. The muscle and adipose tissues of animals do not contain much fat, however, in the cooking process (frying, boiling, stewing), the use of oil or sauces, which replace the ratio of proteins / fats / carbohydrates, is of great importance.

Products (per 100 grams)			Carbohydrates	Calorie content (Kcal)
Pork neck
Pork ham
Pork brisket
beef ham
beef tongue
beef brisket
Lamb ham
Lamb shoulder
Veal ham
Veal tenderloin
Turkey breast
Turkey leg
Turkey wings
chicken fillet
chicken ham
chicken wings
Chicken egg
quail egg

• Fish and seafood

Dishes made from products of this category occupy a large place in human life due to their high nutritional value and their taste. Seafood meat contains many vitamins, important trace elements (calcium, phosphorus, etc.). Proteins found in fish dishes (river, sea) are easier to digest than animal meat - a big plus for the functioning of the human body.

Products (per 100 grams)			Carbohydrates	Calorie content (Kcal)
river perch
Shrimps
squids

• Bakery products and cereals

Cereals are another important element of the human diet. Grains serve as a source of carbohydrates and vegetable protein. The use of bakery products obtained from cereals adversely affects the figure. The calorie content of bread is very high, and due to the fact that its nutritional value is built on “fast” carbohydrates, an unpleasant process occurs - the level of glucose in the blood rises, thereby actively contributing to the formation of subcutaneous fat. For people who carefully monitor their figure, the use of bakery products is contraindicated.

Products (per 100 grams)			Carbohydrates	Calorie content (Kcal)
Bun city
Bread Borodino
wheat bread
Rye bread
Pasta
rice brown
Semolina
oatmeal
Pearl barley
Barley groats

• Fruits vegetables

Vegetables and fruits play a significant role in the preparation of proper nutrition. These products are the main suppliers of vitamins, mineral salts, carotene, a number of carbohydrates and phytoncides. Vegetables and fruits actively contribute to the preparation of the digestive system for the adoption of fatty and protein foods. Due to the high water content in the composition, the energy value of these elements of the food chain is much lower than that of other products.

Products (per 100 grams)			Carbohydrates	Calorie content (Kcal)
Potato
White cabbage
boiled corn
Green onion
Onion
Bulgarian pepper
Orange
Grape
Grapefruit
Strawberry				Did you find an error in the text? Select it, press Ctrl + Enter and we'll fix it!

Hello dear readers! I will tell you about such a necessary tool as a 100 gram food calorie table, the full version will become your indispensable assistant for weight loss and for the rest of your life.

There is also a nice bonus waiting for you! You can purchase a diet diary for weight loss in a convenient .pdf format and use it to calculate calories.

Using this complete version of the calorie table, you will learn how to choose the right foods in the store, eat a balanced diet for vitamins and minerals, and begin to maintain the correct balance of fats, proteins and carbohydrates.

You can find out about the correct ratio of proteins, fats and carbohydrates just for you in the article "".

How to use the food calorie table?

First of all, I would like to note that for ease of use, the calorie table is divided into categories. You can easily and quickly find the section and product you need.

You may notice some deviation between the data in the calorie table and the information on the 100 gram product packaging or on the Internet. This happens not infrequently, because different varieties of cereals (for example, rice) are not the same in composition. They may have different nutrient content depending on where they are grown.

In the last column of the full version of the table you will find the glycemic index of the product.
The glycemic index (GI) shows how the consumption of certain foods affects the level of sugar in a person's blood.

Opt for foods with a low glycemic index.

For example, choosing a pear for lunch (glycemic index - 30), your body will receive and absorb less sugar (glucose) than eating chocolate wafers (glycemic index, which is 75).

The glycemic index is calculated as follows:

— High, if the value is above 50 units;
- Medium, if the value is within 35-50 units;
- Low if the value is below 35 units.

Section "Vegetables and greens" (calories per 100 grams)

	calories			Carbohydrates
Eggplant
Broccoli
Ginger (root)
Cauliflower
Brussels sprouts
Potato
Corn
Green onion (feather)
Onion (turnip)
Pepper Bulgarian
Parsley
Tomatoes
Rosemary
lettuce green
Iceberg lettuce
Celery
Thyme (thyme)

- Buy in small quantities (so there will always be fresh vegetables and herbs on your table);

- Choose smooth and juicy vegetables, without dents and punctures (only such will benefit your body), fresh greens without yellow leaves;

- Choose vegetables that are in season and medium in size (suspiciously large, like vegetables out of season, are grown using chemicals).

Section "Fruits and berries" (calories per 100 grams)

	calories			Carbohydrates
Orange
Cowberry
Grape
Grapefruit
strawberries
Strawberry
Gooseberry
Mandarin
passion fruit
Currant

- Buy fragrant fruits (lack of smell indicates improper cultivation or unripe fruit);

- Choose fruits according to the season (they have more vitamins and less harmful substances);

- Look for fruits with a whole peel, without dimples (pathogenic bacteria can get into fruits with a broken top layer);

- Check if the fruit is heavy (light oversized pomegranate or orange, most likely just dry inside).

Section "Nuts and dried fruits" (calories per 100 grams)

	calories			Carbohydrates
Pineapple (dried)
(dried)
Brazilian nut
Dried cherries
Walnuts
dried pear
Dried melon
Dried figs
Cedar nuts
Dried strawberries
dried cranberries
dried coconut
Dried peach
sunflower seeds
pumpkin seeds
pistachios
Prunes
Dried rosehip
Dried apples

- It is better to choose dark raisins (light ones undergo chemical treatment);

- Figs choose beige or brown with a slight white bloom;

- Dried apricots or apricots are more useful dark ones;

- Nuts are best chosen in the shell, because they do not store for a long time and become rancid.

- Look at the labels for the date of manufacture and the manufacturer:
Walnuts - France or the south of Russia;
Pine nuts - Siberia or the Far East;
Pistachios - Iran.

Pay special attention to nuts and foods rich in magnesium, because it is involved in many metabolic processes, helps to increase muscle mass, which in turn affects the reduction of body fat.
You will learn about this in the article:.

Section "Porridges, cereals, legumes" (calorie content per 100 grams)

	calories			Carbohydrates
Hercules
Buckwheat (core)
Semolina
Oat groats
Pearl barley
millet groats
Corn (flakes)
Rice white
Rice wild black
rice brown
White beans
Red beans
Black beans
Lentils
Barley grits

- Give preference to green buckwheat, if there is none in the store, then choose fried buckwheat marked “unground” and not “threaded”;

- More useful than oatmeal, naked oats (you can buy it at a pharmacy and grind it);

- Choose black rice, instead of white (black rice is the most useful, contains amino acids);
Soak grains overnight before cooking.

Section "Flour and flour products" (calorie content per 100 grams)

	calories			Carbohydrates
Macaroni 1 grade
Egg pasta
pancake flour
Oat bran flour
spelled flour
Corn flour
Flaxseed flour
Wheat flour
Wheat flour premium
Wheat flour 1C (grade 1)
(grain-coated, finely ground)
Wheat flour 2 C (grade 2)
(as part of flour - 8% bran)
Whole wheat flour.
Coarse rye flour
Peeled rye flour
Rye flour
rice flour
barley flour
Dumplings
Spaghetti
Bakery products:
Wheat baguette
Rye baguette
Sliced ​​loaf
Wheat loaf with bran
hamburger bun
Butter bun
White bread croutons
Rye croutons
Bread without gluten
Bread Borodinsky
Bread Darnitsky
Bread Multicereal
Rye bread
Bread with bran
Bread Toast
Waffle crispbread
Rye bread

— Pass past the flour of the highest grade. There are very few vitamins in it, because only the very core of the grain is used in its manufacture, which means that there is nothing useful in it. This flour is mainly used for sweet pastries.

- In the flour of the first grade, a very small percentage of the crushed grain shell is used. Mostly non-sweet pastries are baked from it.

- Choose whole grain flour, it is made from the germ and shell of the seed, and these are the most useful parts of the grain.

Section "Meat products" (calorie content per 100 grams)

	calories			Carbohydrates
Mutton (brisket)
Mutton (scapula)
Mutton (ham)
Steak
Beef (entrecote)
Beef (brisket)
Beef (goulash)
Beef (shoulder)
Beef (ham)
Beef (costal)
Beef (steak)
Beef (fillet)
(leg)
(schnitzel)
Veal
Veal (schnitzel)
Minced lamb
minced turkey
Chick
Sausage boiled Doktorskaya
Sausage boiled-smoked Servelat
Pork sausages
Dairy sausages

- Look at the appearance of the piece. After pressing, the meat should immediately return to its original shape, this indicates its freshness.

- If the meat has a thin dried film on top, it means that it has been lying for several hours without polyethylene and has not been treated with liquids that extend its shelf life.

- The fat layers of meat should be light, a yellow tint indicates the old age of the animal.

- Choose sausages and sausages according to the number of products in the composition (the best composition: meat, spices).

Section "Fish and seafood" (calories per 100 grams)

	calories			Carbohydrates
Fresh squid
Dried squids
sea ​​cocktail
Crab meat
Crab sticks
Shrimp, peeled
sea ​​kale
Mackerel
silver carp

- Choose a fish with a head (the eyes should be bulging and moist, if the eyes are cloudy, then the fish is old, if dry, the fish has been on the counter for a long time);

- The gills must be clean, bright red (if there is a white coating on the gills, the fish is infected with bacteria);

- Look at the body (if the fish is fresh, the scales do not fall off when touched, and when pressed with your fingers, the dent quickly disappears);

- Feel free to smell the fish.
If the fish is marine (salmon, salmon, trout, cod, mackerel, herring), it has a slight smell of herring.
River fish (perch, perch, ruff, pike, bream, carp, minnow, sterlet) - there is practically no smell.
Pond fish (carp, crucian carp, tench, silver carp) have the smell of mud.

— When choosing frozen fish or seafood, pay attention to the color of the ice:
If the ice is transparent with whiteness, it is fresh;
If the ice has a yellow tint, it is old.

Section "Fresh mushrooms" (calorie content per 100 grams)

	calories			Carbohydrates
boletus
Aspen mushrooms
Champignon

- If you buy mushrooms at the food market or from mushroom pickers, choose only one variety of mushrooms (unknown ones may be found in the assortment);

- When choosing mushrooms in the store, look at the expiration date on the package (mushrooms do not last long);

- Buy small and elastic mushrooms, without dark spots on the hat (this indicates their freshness and benefits).

Section "Dairy products" (calories per 100 grams)

	calories			Carbohydrates
Yoghurt 1.5%
Yoghurt 3.2%
Fat-free yogurt
Milk 2.5%
Milk 3.2%
Condensed milk
Curdled milk 3.2%
Ryazhenka 4%
Cream 10%
Cream 20%
Cream 35%
Sour cream 10%
Sour cream 20%
Cheese Adyghe
Gouda cheese
Dutch cheese
Mozzarella cheese
Parmesan cheese
Processed cheese
Cheese Russian
Curd curds

- Buy dairy products with a short shelf life:
Milk up to 3-5 days;
Baked milk up to 5 days;
Sour cream up to 14 days;
Cottage cheese up to 5 days;
Kefir up to 7 days;
Yogurt up to 7 days.

- Check if the fermented milk product complies with GOST (the content of beneficial bacteria should be 107 CFU per 1 g of product).

Section "Eggs" (calories per 100 grams)

- Choose clean eggs, without cracks (if there are traces of chicken manure or cracks on the eggs, this is a sign of improper storage);

- Look at the date of manufacture (eggs are stored for no more than 25 days).

Section "Oils and fats" (calories per 100 grams)

	calories			Carbohydrates
Margarine
Linseed oil
Olive oil
Sunflower oil
Butter

- Buy oil with at least 82.5% fat content and better in foil packaging (it protects the oil from sunlight, thereby retaining more vitamins than paper);

- Pay attention to the labeling (should be GOST R52969-2008 or R52253-2004, if the oil is “made according to GOST” R52178-2003, then this is margarine);

- The shelf life of a good oil is not more than 30 days.

Section "Seasonings and spices" (calories per 100 grams)

	calories			Carbohydrates
Bay leaf
dried parsley
Soy sauce
dried dill

- Give preference to coarser grinding, such spices are more aromatic;

- Fresh herbs are better, more preferable to dried counterparts.

Section "Candies, sweets, ice cream" (calories per 100 grams)

	calories			Carbohydrates
Hematogen
Fondant sweets
Chocolate candies
Marmalade
ice cream ice cream
sugar cookies
Kurabye cookies
Honey cake
Cake Sour cream
bitter chocolate
milk chocolate

- Read the ingredients carefully. The fewer ingredients in the composition, the better. For example, for chocolate - cocoa, cocoa butter, sugar.

- It is best to buy dark chocolate, it is more useful.

- Sweet foods have a long shelf life, choose the product with the closest production date.

- Pay attention to the GOST / TU marking, for example, according to GOST, ice cream is made from natural milk, and according to TU, milk fat substitutes of vegetable origin are added.

Section "Alcoholic and non-alcoholic drinks" (calorie content per 100 grams)

	calories			Carbohydrates
Wine red semi-sweet
Coca Cola
Coffee without milk and sugar
Coffee with milk and sugar
Tea green and black
Apple juice

- Study the ingredients. Refuse drinks containing E additives (the danger of E additives will soon be a separate article);

- Choose non-carbonated drinks (if you regularly drink carbonated drinks, mechanical damage to the stomach occurs, which contributes to the development of urolithiasis);

- Give preference to 100% juice (nectar or juice-containing drink do not carry any benefit).

As promised, you can purchase - Food Diary: The path to the ideal figure in .pdf format for calculating calories and proper weight loss.

Buy a book from a nutritionist-nutritionist

"Food Diary: The Path to the Perfect Figure!" for 999 rubles 299 rubles.

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Conclusion

In this article, you have read the table of caloric content of foods per 100 grams. This full version will allow you to always choose the right foods, and most importantly, make a balanced diet.

https://www.instagram.com/katerina_lavrova/

You can take this tablet for yourself and use it to your health!
To always have this table at hand, it is enough to bookmark it (press the key combination Ctrl + D).

And I say goodbye to you! See you soon friends!
Ekaterina Lavrova
Article: Food calorie table per 100 grams full version

• All women after the end of winter dream of losing those extra pounds. Summer is coming and you want to be in shape to look spectacular on the beach
• Often in the spring, due to the addition of extra centimeters at the waist and hips, we cannot wear our favorite jeans or dress. To lose weight quickly, you need to urgently go in for sports and eat right. It will not be enough to exclude only sweets and flour dishes, you need to calculate the calorie content
• Indeed, for weight loss, you need to consume no more than 1200-1300 kilocalories per day. It is more convenient to calculate the calorie content of consumed foods with a ready-made table

Weight loss food calorie table

The table below compares the amount of proteins, fats and carbohydrates.

Important: Read it carefully to know which foods are good to use in your daily menu.

Calorie food table for weight loss:

Dairy products

Food	Water	Squirrels	Fats	Carbohydrates	kcal
Milk	88,0	2,7	3,1	4,6	56
Kefir low fat	90,0	2,8	0,1	3,7	29
Kefir fat	89,5	2,7	3,1	4,0	58
Brynza	51	17,8	20,0	0	259
Yogurt without additives, 1.5%	87	4,9	1,5	3,4	50
Condensed milk with sugar	25,9	7,1	8,4	55	314
Ryazhenka	85,1	3,0	4,9	4,2	84
Cream 10%	81,2	2,9	9,9	4	118
Cream 20%	71,9	2,7	19,9	3,5	204
Sour cream 10%	81,6	2,9	9,9	2,8	115
Sour cream 20%	71,7	2,6	19,9	3,1	205
Sweet curds and sweet curd mass	40,0	7,0	22,0	27,4	339
Hard cheese	39,0	22,4	29,9	0	370
Processed cheese	54	23,9	13,4	0	225
Fat cottage cheese	63,7	13,9	17,9	1,2	224
Low-fat cottage cheese	77,6	17,9	0,5	1,4	85

Oil, fats, mayonnaise

Bread and bakery products

Food	Water	Squirrels	Fats	Carbohydrates	kcal
Rye bread	41,4	4,6	0,6	49,4	210
Wheat bread from 1 grade flour	33,3	7,6	2,3	53,3	250
muffin	25,1	7,4	4,4	59	294
Wheat crackers	11	11,0	1,3	72,3	330
Wheat flour 1 grade	13	10,5	1,2	72,2	324
Rye flour	13	6,8	1,0	75,9	320

cereals

Vegetables

Food	Water	Squirrels	Fats	Carbohydrates	kcal
eggplant	90	0,5	0,1	5,4	23
Green peas	79	4,9	0,1	13,2	71
Zucchini	91	0,5	0,2	5,6	25
Cabbage	89	1,7	0	5,3	25
Potato	75	2	0,1	19,6	82
turnip onion	85	1,6	0	9,4	43
Carrot	88	1,2	0,1	6	32
cucumbers	95	0,7	0	2,9	14
Sweet pepper	90	1,2	0	4,6	22
Parsley	84	3,6	0	8,0	46
Radish	92	1,1	0	4,0	19
Salad	94	1,4	0	2,1	13
Beet	85,5	1,6	0	10,7	45
Tomatoes	92,5	0,5	0	4,1	18
Garlic	69	6,4	0	22,0	104
Sorrel	89	1,4	0	5,2	27
Spinach	90,2	2,8	0	2,2	21

Fruit

Food	Water	Squirrels	Fats	Carbohydrates	kcal
apricots	85	0,8	0	10,4	44
cherry plum	88	0,1	0	7,3	33
A pineapple	85	0,3	0	11,6	46
Bananas	73	1,4	0	22,2	90
Cherry	84,2	0,7	0	10,3	48
Pear	86,5	0,3	0	10,5	40
Peaches	85,5	0,8	0	10,3	43
Plum	85	0,7	0	9,7	41
Persimmon	80,5	0,4	0	14,8	60
Cherries	84	1,0	0	12,2	51
An Apple	85,5	0,3	0	11,2	45
oranges	86,5	0,8	0	8,3	37
Grapefruit	88	0,8	0	7,0	33
Lemon	85,7	0,8	0	3,5	30
Mandarin	87,5	0,7	0	8,5	37
Grape	79,2	0,3	0	16,5	66
strawberries	83,5	1,7	0	8,0	40
Gooseberry	84	0,6	0	9,8	45
Raspberries	86	0,7	0	8	40
Sea buckthorn	74	0,8	0	5,4	29
Currant	84	1,0	0	7,5	39
Blueberry	85,5	1,0	0	8,5	39
Rose hip	65	1,5	0	23	100

Dried fruits

Food	Water	Squirrels	Fats	Carbohydrates	kcal
Apples	19	3,1	0	67	270
Prunes	24	2,2	0	64,6	260
Peaches	17	3,0	0	66,6	274
Pear	23	2,2	0	60,1	244
Cherry	17	1,4	0	72	290
Raisin	16	2,2	0	70,2	275
Dried apricots	19,3	5,2	0	66,4	270
Dried apricots	16	4	0	66,4	273

Meat, poultry

Food	Water	Squirrels	Fats	Carbohydrates	kcal
Mutton	66,6	15,3	15,2	0	201
Beef	66,7	18,8	12,3	0	186
Rabbit	64,3	20,0	11,9	0	198
Pork	53,8	16,3	25,8	0	350
Veal	77	20,0	1,1	0	89
Liver	70,2	16,4	2,6	0	110
A heart	77	16,0	3,1	0	88
Language	65,1	13,2	15,8	0	206
goose	46,7	15,1	12,3	0	360
Turkey	63,5	20,6	11	0,7	195
chickens	66,9	19,8	8,7	0,5	160
chickens	70,3	17,7	7,7	0,3	150
Duck	50,5	15,5	60,2	0	320

sausages

fish, egg

Food	Water	Squirrels	Fats	Carbohydrates	kcal
Chicken egg	73	11,7	10,2	0,5	150
quail egg	72,3	11,5	12,1	0,5	164
Pink salmon	70,0	20,0	6,9	0	145
carp	77,3	16,5	1,6	0	86
Carp	77,1	15	2,3	0	95
Salmon	62,1	20,7	14,3	0	210
Pollock	79,1	14,3	0,6	0	68
capelin	74	12,3	10,5	0	155
Navaga	80,1	15,6	1	0	72
Burbot	77,1	17,1	0,6	0	80
Notothenia	72,4	13,2	10,2	0	154
Perch	77	18,0	3,5	0	105
Sturgeon	70,3	15,6	10,8	0	163
Halibut	75,3	17,4	2,9	0	102
Carp	74,2	16,5	4,2	0	120
saury	70,3	20,0	0,8	0	150
Herring	60,7	16,6	18,5	0	240
Mackerel	70,8	17,0	8,8	0	146
Horse mackerel	72,3	17,5	4,5	0	112

nuts

Confectionery

Food	Water	Squirrels	Fats	Carbohydrates	kcal
Zephyr	19,9	0,7	0	77,3	295
Iris	6,4	3,2	7,6	80,6	369
Marmalade	20	0	0,1	76,2	289
Caramel	4,3	0	0,1	74,4	259
Chocolate candies	8,0	2,5	10,5	74,4	398
Halva	3,5	11,8	30,0	52,0	505
Chocolate	0,7	5,5	36,7	53,0	550
waffles	0,9	3,3	29,3	66,4	525
cream cake	8	5,5	37,5	45,3	540
Honey	18,0	0,8	0	80,2	296
Gingerbread	13,2	4,8	2,6	74,4	325

Important: Use low calorie foods for cooking. This will help not only not to gain weight, but also to lose weight.

Diet food calorie table

Diet foods are foods that help you lose weight and improve your digestion. These include fruits, vegetables, fish, lean meats, legumes, nuts, and vegetable oils.

A table of caloric content of dietary products can be compiled for each person independently. Choose low calorie foods from the table above and cook delicious meals.

Remember: Proper diet food must be steamed, boiled or baked in the oven. Thanks to this, the calorie content of the finished dish will be low, and the dish will be healthy and tasty.

Calorie table for weight loss products - menu

Before you start losing weight, you need to find out how many calories you can eat per day. There is a formula that an American scientist calculated back in the 20th century.

Formula: Height (cm) times the constant number 6.25. Add your weight tenfold to the result. Subtract the age multiplied by 5 from the sum of these indicators. For example, 164 cm x 6.25 + 650 - 30 x 5 \u003d 1525 calories per day.

Now, knowing how many calories you can consume per day and using the table of caloric content of products for weight loss, you can make a menu for one day or a week.

Scientists warn that the daily calorie intake is the norm, provided that a person lies on the couch all day. To calculate the norm with physical activity, it is necessary to multiply calories in a passive state by at least 1.2.

The maximum coefficient will be 1.9. For example, for an office worker, you need 1525 x 1.2 = 1830 calories per day. For an athlete with constant loads, you will need 1525 x 1.9 \u003d 2898 calories.

Remember: The result will speak about the loads on the day you play sports. On a day off, you need to consume calories without a coefficient.

A sample menu for a day with which you can effectively lose weight:

• First breakfast: Cabbage and carrot salad with a teaspoon of vegetable oil (130 kcal). Chicken fillet - 50 grams (117 kcal), tea without sugar and one loaf (40 kcal)
• Lunch: A glass of fruit jelly (60 kcal), kiwi jelly without added sugar (68 kcal)
• Dinner: Vegetable soup - 150 grams (110 kcal), roast meat with vegetables - 150 grams (170 kcal), herbal tea (20 kcal), oatmeal cookies without added sugar - 100 grams (80 kcal)
• afternoon tea: A glass of kvass prepared without added sugar (30 kcal), 2 loaves with berry confiture (110 kcal)
• Dinner: Buckwheat porridge - 100 grams (110 kcal), boiled chicken fillet - 100 grams (118 kcal), compote without sugar (30 kcal)
• Second dinner(2 hours before bed): A glass of low-fat kefir (50 kcal)

Calorie table of ready meals for weight loss

Tip: Make a menu for the week at once in order to act according to a clearly defined plan. Buy food for cooking in advance and determine the timing of weight loss for yourself.

Tip: Make yourself a holiday every day, but with the right meals.

An approximate table of calorie content of ready-made meals for weight loss for several days:

Soups

Second course

Snacks

Dessert

The drinks

Important: The first week of losing weight with such dishes will help you lose up to 7 kilograms. Stick to a diet and within two or three months you can restore your body to youth and beauty.

Negative calorie foods for weight loss

Extra weight can be gained even if you do yourself a good physical activity. Why it happens? In addition to exercise, you need to eat right.

There are negative calorie foods for weight loss. These are foods that the body uses more energy to digest than it receives from them.

Important: All this is due to the presence of solid fiber and dietary fiber. To process it, our digestive tract needs to work hard, spending energy.

If you want to lose weight, include the following negative calorie foods in your diet:

• Spinach - 21 kcal
• Red bell pepper - 26 kcal
• Apples - 44 kcal
• Lemon - 30 kcal
• Lettuce leaves - 15 kcal
• Rhubarb - 16 kcal
• Radish - 20 kcal
• Seaweed - 5 kcal
• Tomatoes - 15 kcal
• Grapefruit - 33 kcal
• Eggplant - 25 kcal
• Carrots - 31 kcal
• Cucumbers - 10 kcal

Tip: Use this list when planning your menu. This will help you quickly lose weight, without the use of painful diets.

Negative calorie ready meals for weight loss

To prepare dishes with a negative calorie content, you do not need to add sour cream, sauces and dressings to them.

Important: Despite the fact that ready-made meals with a negative calorie content for weight loss are low in calories, they should not be consumed late in the evening or before bedtime.

Tip: If you feel like eating before bed, drink a glass of water or eat a leaf of green salad. You can eat some raw cabbage.

Examples of negative calorie prepared meals:

Chicken with kiwi and vegetables

Recipe: Remove all fat from the fillet. Simmer meat until done. Add carrots, herbs and some salt. When the dish is removed from the heat, add a few drops of kiwi juice to it.

Recipe: Peel and grate carrots and apples on a coarse grater. Mix the ingredients, add a teaspoon of vegetable oil and a few drops of lemon.

Salmon with citrus fruits

Recipe: Cut the fish into strips, cook it for a couple. Blend orange and some grapefruit in a blender. Add a few drops of lemon juice to this mixture. Put the prepared pieces of salmon on a plate and pour over the citrus mixture. Garnish the dish with mint leaves.

Vegetable soup

Recipe: Place a pot of water on the stove. When the water boils, dip the vegetables (tomatoes, onions, bell peppers and cabbage) into it. Boil until vegetables soften. Remove the saucepan from the heat and let the soup cool. Using a blender, turn the soup into a paste, add a little mashed potatoes and put back on gas. Warm up the soup puree, salt. Pour into a bowl and sprinkle with herbs.

If you lose weight by counting calories, then you can lose 10 to 15 kilograms in a short period of time. At the same time, the state of health will not worsen, there will be a surge of strength and vigor.

Eating negative calorie foods is a smarter decision than fasting or temporarily not eating. Take care of your health and lose weight the right way!

Video: What not to eat to lose weight Top 5 foods? Elena Chudinova.

Nature is arranged in such a way that a person does not gain extra pounds, even if he eats more than what is allowed. With constant overeating, these foundations collapse, which leads to obesity. The person can no longer control his appetite and becomes fat over time. It is possible to prevent such transformations through the use of a table of the energy value of food and ready meals.

What are calories?

Calories are the amount of energy a person gets when eating. To maintain normal body weight, you should utilize the energy received during meals completely. If the balance of energy “income” and “expenditure” is disturbed, extra pounds appear, which negatively affect not only the appearance of a person, but also his health.

Today, the number of calories in food is determined using a special technique, which involves the use of an instrument such as a calorimeter. With its help, the caloric content of products and already prepared dishes is measured by burning in an isolated chamber. The data obtained are combined by a table of the energy value of dishes and individual products. After the experiments, the data obtained are fully consistent with the procedure that occurs in the human digestive tract after eating. The energy received after eating is spent on physical activity, heat production and metabolic processes in the body.

Calculation of energy value on the example of oatmeal "Hercules"

To get a better idea of ​​calories, consider the energy value of Hercules oatmeal. To calculate calories, you need to know exactly how many nutrients are included in food. All food contains different amounts of minerals and vitamins, so you should include food that has a balanced composition in your diet.

Every day, a person needs to replenish the body's needs for substances such as nutrients. The most low-calorie and healthy product is Hercules oatmeal.

Vitamin composition of Hercules flakes, (mg):

• RR - 4.6.
• E - 3.2.
• Thiamine - 0.45.
• Pyridoxine - 0.24.
• Folic acid - 0.23.
• Riboflavin - 0.1.

Mineral composition of Hercules flakes, (mg):

• Potassium - 330.
• Phosphorus - 328.
• Magnesium - 129.
• Sulfur - 88.
• Chlorine - 73.
• Calcium - 52.
• Sodium - 20.
• Iron - 3.6.
• Zinc - 3.1.

Nutritional value of Hercules flakes per 100 grams of product:

• Calorie content - 352 kcal.
• Carbohydrates - 61.8 grams.
• Starch - 60.1 grams.
• Proteins - 12.3 grams.
• Fats - 6.2 grams.
• Dietary fiber - 6 grams.
• Ash - 1.7 grams.
• Fatty acids - 1.4 grams.
• Disaccharides, monosaccharides - 1.2 gr.

250 ml of Hercules oatmeal contains 316.8 kcal, 200 ml - 246.4 kcal. A tablespoon of Hercules flakes contains 42.2 kcal, and a teaspoon contains 10.6 kcal. Thus, using the example of Hercules flakes, it is clear how the energy value of food products is calculated.

food calorie tables

Using the calorie table, each person can calculate the amount of energy received from food. Such principles of nutrition help prevent obesity and related diseases. Calories are not absorbed 100%. Experts say that proteins are digested by 85%, and fats by 94%. The absorption of fast carbohydrates is best - 96%. Fats have the highest calorie content. There are approximately 90 kilocalories in 100 grams of fat. When splitting, 40 calories are released from this amount of fat.

Energy value of dairy products

Energy value of cereals

Energy value of berries and fruits

Energy value of vegetables and mushrooms

Energy value of meat and offal

Energy value of seafood and fish

Calculation of calories per 100 gr. products
Shrimps	85
Crab	69
Squid	78
Trepang	41
sea ​​kale	5
Gobies	160
Pink salmon	153
Carp	100
Smelt	72
Bream	99
Lamprey	156
Salmon	219
capelin	157
Pollock	70
Perch	89
Halibut	98
Herring	242
herring	92
catfish	139
Mackerel	158
Horse mackerel	122
Acne	333
Tuna	98
Hake	86
Pike	76

Energy value of sweets

Energy value of bakery products

Calorie table of finished products

You can count the calorie content of food products not only before they are cooked, but also after. During cooking, the energy value of products changes significantly. When cooking, calories go into the soup, and some of them completely evaporate when boiled. During the preparation of fried foods, an increase in the energy value of foods is observed.

To calculate the energy value of ready meals, you need to know the initial amount of food before cooking. Next, multiply the calories of the product by this amount, and then summarize all the indicators among themselves. Water has no calories, so this indicator is not taken into account. As a result, the result should be divided by the number of servings.