Foods and how many calories in them. Calorie content of products and ready meals.
WHAT IS PROPER NUTRITION AND WHY YOU NEED TO KNOW THE CALORIE OF FOODS
In the previous article, we told you about how to do exercises at home to lose weight in the abdomen, improve the shape of the legs and the elasticity of the buttocks. Except physical activity To get rid of excess weight, we need to correctly compose a diet with the optimal calorie content in dishes. To start eating right and lose weight, you will need a kitchen scale. You can't get by without them. If you don’t have scales yet, we recommend purchasing them so as not to track “by eye” the number of calories of food consumed (both fresh and dishes prepared from them). Give preference to electronic ones so that you can find out the weight more accurately ready meals and fresh food. Before buying scales in a store, you need to check them for errors. Two or three grams is more or less acceptable.
You definitely need to read the table of calorie content of ready meals and products per 100 grams in order to be able to calculate the number of calories you consume during the day.
You can supplement the data with the calorie content of other foods in your diet if they are not listed in the calorie table. Below are lists of ready meals with calorie content per 100 gr. : side dishes, salads, first and second courses, boiled cereals and cereals, cooked fish, poultry dishes, meat and minced meat, sushi and rolls.
TABLES OF CALORIES OF PRODUCTS AND READY DISHES PER 100 GRAMS:
► PRESS .
You will also need a food diary. It can be replaced with a convenient calorie counting program. In the diary, you need to record everything that you ate during the day, indicating the amount and time of eating.
Consider the number of calories in different food categories to create a menu for your diet:
Low calorie content (40-100 kcal) In dairy products: milk, fat-free cottage cheese, kefir, in cottage cheese with a low fat content. In fish: flounder, cod, zander, carp, pike, pollock. In berries and fruits.
Moderate calorie content (100-300 kcal) in bold cottage cheese; in lean beef and lamb, in rabbit, chicken and eggs.
High and very high calorie content (300-900 kcal and above, and these are approximate figures) in butter and vegetable oil, fatty pork, in any nuts, in halva and chocolate, in cakes with fatty creams and similar sweets; in cream and heavy cream.
Do not forget that when cooking products, they are boiled and fried. At the same time, the weight of the products decreases, and the calorie content increases. How boiled and fried products:
- meat (beef, lamb, pork) - by 40%;
Poultry meat - by 30%;
Rabbit meat - by 25%;
Fish - by 20%;
Liver (beef, pork, lamb) - by 30%;
Heart (beef, pork, lamb) - by 45%.
HOW THE CALORIE CONTENT OF FOOD INCREASES AFTER COOKING DISHES FROM THEM
About twenty percent of the oil in which you fry the dish will be absorbed into the food. The rest of the oil in different parts burns, evaporates or remains unchanged.
For example, take a small piece of chicken - two hundred grams. For its preparation we need thirty grams sunflower oil. Twenty percent of thirty grams of butter is six grams. Based on this, we add the calories of six grams of butter to the calories of chicken meat.
1) 200 grams chicken fillet: 116 kcal x 2 \u003d 232 kcal;
2) 6 grams of vegetable oil: 900 kcal: 0.06 = 54 kcal;
3) 232 + 54 = 286 kcal
Let's calculate how many calories are in borscht.
Beef meat on the bone: 400 grams (110 kcal x 4 = 440 kcal);
White cabbage: 400 grams (27 kcal x 4 = 108 kcal);
Potatoes: 400 grams (80 kcal x 4 = 240 kcal);
Onions: 300 grams (41 kcal x 3 = 123 kcal);
Carrots: 150 grams (37 kcal x 1.5 = 56 kcal);
Bulgarian pepper: 150 grams (27 kcal x 1.5 = 41 kcal);
Tomatoes: 150 grams (23 kcal x 1.5 = 35 kcal);
Tomato paste: 50 grams (99 kcal x 0.5 = 50 kcal);
Vegetable oil: 60 grams (900 kcal x 0.51 = 459 kcal).
If we add up all the calories in the products for making borscht, we get 1630 kcal.
Then we will cook the borscht and weigh how much borscht we got (without the weight of the pan). This is approximately 3650 grams.
3650 grams of borscht = 1630 kcal
100 grams of borscht \u003d x kcal
100 x 1630: 3650 = 45 kcal
if we assume that your serving of borscht is 250 grams, then you can calculate: 45 kcal x 2.5 = 113 kcal
CALORIE BOILED EGG
Hard-boiled eggs of their own useful properties do not lose. The longer you expose the egg heat treatment the longer it will take to digest in your stomach.
How to boil eggs properly.
Pour boiling water into a small saucepan. Take a spoon and quickly but gently lower all the eggs into the water. Make sure that the water exceeds the eggs by one centimeter. Then you need to turn on the timer and boil the eggs for exactly a minute. Remove the saucepan from the heat and cover with a lid. Set the timer again and boil the eggs for seven minutes. The protein will turn out completely cooked, and the yolk is more dense.
boiled egg
Kcal - 160
Fats - 11.6
Proteins - 12.9
Carbohydrates - 0.8
FRIED EGG CALORIES (HOW CALORIES IN AN EGG OR OMELET)
We heat the oil in a frying pan, knock out the eggs there, without damaging the yolks. Fry the eggs on the stove for one to two minutes. Then put the pan in a hot oven for three to four minutes. Watch out, as soon as the protein has become white on top, you can serve the scrambled eggs directly in the pan, or on a heated plate.
calories fried egg quite high - 358 kcal.
The nutritional value of scrambled eggs is superior boiled eggs. But it is important to consider that fifty kcal of the figure indicated above is contained in the protein.
The highest calorie content is in dried porcini mushrooms - 210 kcal and in salted mushrooms - 201 kcal. Then, in descending order, pickled mushrooms can be called, then fried. The lowest percentage of calories in freshly prepared boiled mushrooms- they lose their value during processing.
If you take a mushroom like champignon, it can be used in various diets. It contains about ninety percent water, carbohydrates, proteins, minerals, organic acids, many vitamins and minerals: phosphorus, iron, zinc and potassium. All these substances are very useful for our immune system are well absorbed and contribute to weight loss. The phosphorus content in mushrooms is no less than in fish. And their calorie content does not exceed 27.4 kcal. Mushrooms can be used in salt-free diets, as they have a very low sodium content.
Champignons:
Kcal - 27
Fats - 1.0
Proteins - 4.3
Carbohydrates - 1.0
VINAIGRET - A HEALTHY AND NUTRITIONAL DISH
Vinaigrette is considered one of the most healthy salads. It consists mainly of red vegetables: beets and carrots.
Carrots are a healthy root vegetable that contains carotene and has a beneficial effect on vision and blood. With frequent use of vinaigrette, the body begins to renew the blood. It is saturated with useful trace elements, which may not be enough in our body.
One of the obligatory ingredients of the vinaigrette is pickled or pickled cucumbers. They are also very useful to eat every day. The vinaigrette recipe is extremely simple. For vinaigrette you will need potatoes, beets, carrots. They need to be boiled first. After cooling, cut the vegetables into small cubes, add pickled or pickled cucumbers, sour or fresh cabbage and season the salad with fragrant vegetable oil. If desired, boiled beans or green peas can be added to the vinaigrette.
The vinaigrette:
Kcal - 122,
Proteins - 1.4
Carbohydrates - 6.6
PEPPER IS A GREAT DIETARY PRODUCT
Pepper is rich in vitamins, which have antihistamine properties, which greatly facilitates breathing. Pepper has a high content of carotene and vitamins B1 and B2. The composition of pepper includes sugars, nitrogenous substances and essential oil. Pepper has an impressive content of minerals: phosphorus, calcium, sodium, potassium, chlorine, sulfur and silicon.
Kcal - 27,
Fats - 0.0
Proteins - 1.3
Carbohydrates - 5.7
HOMEMADE MAYONNAISE - USEFUL PROPERTIES AND CALORIES
A great alternative to store-bought mayonnaise is homemade mayonnaise- it will contain fewer calories, harmful ingredients and the taste will be excellent. It does not contain preservatives, which means it is healthier. Its cost is much lower. Plus, you can add various spices to it according to your taste.
Making mayonnaise at home is quite simple, and most importantly, it does not take much time.
To prepare it, you will need vegetable oil, water, powdered milk, egg powder, sugar, salt, dry mustard and vinegar. Its fat content will be sixty-seven percent.
Mayonnaise homemade:
Kcal - 624,
Proteins - 3.1
Carbohydrates - 2.6
MELON - A USEFUL AND NUTRITIONAL PRODUCT FOR DIETARY FOOD
Melon is a healthy product that is rich in vitamins and minerals. The content of iron in melon is almost twenty times higher than in milk. Melon pulp contains potassium, chlorine, sodium and calcium. Melon is very useful for anemia, exhaustion, for some diseases of the cardiovascular system, as well as for atherosclerosis. It is able to enhance the effect of the antibiotic, while making it less toxic.
Melon contains a huge amount of various enzymes. It is perfectly absorbed by our intestines and helps it to function normally. Melon promotes weight loss. With disorders of the digestive system, this is an indispensable medicine.
Melon:
Kcal - 33
Fats - 0.3
Proteins - 0.6
Carbohydrates - 7.4
If you have just started planning your menu for diet food and want to know how many calories are in certain dishes (food), ask questions in the comments below. There you can also share tips, your experience in losing weight, which diet helped you lose those extra pounds.
to Home PageINTERESTING FOR WOMEN:
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 appearance person, but also on 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 oatmeal"Hercules". 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 lowest calorie and useful product are oatmeal "Hercules".
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 Hercules flakes as an example, 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 boiling. During cooking fried foods there is an increase in the energy value of products.
To calculate the energy value of ready-made 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 calorie content, so this indicator is not taken into account. As a result, the result should be divided by the number of servings.
Calorie content of ready meals (soups, borscht and cereals)
Calorie content of prepared meat and fish dishes
Calorie content of vegetable dishes and salads
Calorie flour and egg dishes
We recommend to study:The energy value of foods is quantified using a unit of measurement called a calorie. It has been established that the protein and carbohydrate components of food contain 4.1 kilocalories (kcal) per 1 gram, fat is more energy-intensive and contains 9 kilocalories per 1 gram.
Thus, the total calorie content of the product is calculated by the formula:
Calories = 4.1 x Protein + 4.1 x Carbs + 9 x Fat
Meat products
Meat products practically do not contain a carbohydrate component, they are rich in proteins and fats.
Animal fat, when consumed in excess, can provoke an increase in cholesterol levels and the development of atherosclerosis. However, one should not give up meat products- meat and eggs contain a complete set of essential amino acids that are required by the body to form muscle mass.
For healthy eating Choose lean meats and egg whites. Calorie table of meat products:
| Meat products | ||
| Beef | 187 | Braised: 232 Fried: 384 |
| Pork | 265 | Braised: 350 Fried: 489 |
| Mutton | 294 | Braised: 268 Fried: 320 |
| Chicken breasts | 113 | Boiled: 137 Fried: 157 |
| Chicken legs | 158 | Boiled: 170 Fried: 210 |
| Duck | 308 | Baked: 336 |
| Goose | 300 | Baked: 345 |
| Eggs | 155 | Fried: 241 Boiled: 160 |
| Egg white | 52 | Boiled: 17 Fried: 100 |
| Egg yolk | 322 | Boiled: 220 |
| Ham | 365 | |
| boiled sausage | 250 | |
| Smoked sausage | 380 | |
| sausages | 235 |
Dairy
Milk is a source of protein, some fat-soluble vitamins and minerals.
Dairy products provide the body with beneficial probiotics that improve bowel function.
Cottage cheese provides the body with the slow protein casein, and cheese holds the record for calcium content among all foods. Calorie content of dairy products per 100g:
Fish and seafood
Fish is rich in proteins and fats, however, in contrast to fats from meat, fish oils are good for blood vessels and the heart due to their significant content of omega-3 fatty acids.
Seafood contains almost no fat - it is a high-quality protein product. Calorie content of fish and seafood in the table:
| Fish and seafood | Calorie content in 100 g of raw product | Calorie content in 100 g of cooked product |
| Red caviar | 250 | |
| Black caviar | 235 | |
| Shrimps | 95 | Boiled: 95 |
| squids | 75 | Boiled: 75 |
| crayfish | 75 | Boiled: 75 |
| Carp | 45 | Fried: 145 |
| Keta | 138 | Fried: 225 |
| Salmon | 142 | Fried: 155 Smoked: 385 |
| Bream | 48 | Boiled: 126 Dried: 221 |
| pollock | 70 | Fried: 136 |
| Perch | 95 | Braised: 120 |
| Herring | 57 | Salted: 217 |
| Sprats | 250 |
Vegetables
Almost all vegetables are low in calories, with the exception of starchy vegetables such as potatoes and corn.
Vegetables contain insoluble fiber, which is not absorbed in the digestive tract, but makes it work properly. Give preference to fresh vegetables or process them to a minimum. Vegetable calories:
| Vegetables | Calorie content in 100 g of raw product | Calorie content in 100 g of cooked product |
| cucumbers | 15 | Salted: 11 |
| Tomatoes | 20 | Salted: 32 |
| Onion | 43 | Fried: 251 |
| Zucchini | 24 | Braised: 40 |
| eggplant | 28 | Braised: 40 |
| Potato | 80 | Boiled: 82 Fried: 192 Baked: 90 |
| Cabbage | 23 | Braised: 47 Salted: 28 |
| Broccoli | 28 | Boiled: 28 |
| Carrot | 33 | Braised: 46 |
| Mushrooms | 25 | Fried: 165 Marinated: 24 Dried: 210 |
| Pumpkin | 20 | Baked: |
| Corn | 101 | Boiled: 123 Canned: 119 |
| Green pea | 75 | Boiled: 60 Canned: 55 |
| Greens | 18 | |
| Beet | 40 | |
| bell pepper | 19 | |
| Radish | 16 |
Fruits and berries
Fresh fruits, like vegetables, are high in fiber. In addition, fruits and berries are rich in useful vitamins and antioxidants that support the proper functioning of all systems in the body and prevent the development of many diseases.
| Fruit | Calorie content in 100 g of raw product | Calorie content in 100 g of cooked product |
| Apples | 45 | Jam: 265 Dried: 210 |
| Pear | 42 | Jam: 273 Dried: 249 |
| apricots | 47 | Dried apricots: 290 |
| Bananas | 90 | Dried: 390 |
| oranges | 45 | Candied fruits: 301 |
| tangerines | 41 | Candied fruits: 300 |
| Lemons | 30 | Candied fruits: 300 |
| Grapefruit | 30 | Candied fruits: 300 |
| Cherry | 25 | Jam: 256 |
| Plum | 44 | Jam: 288 Dried: 290 |
| Raspberry | 45 | Jam: 273 |
| Strawberry | 38 | Jam: 285 |
| Currant | 43 | Jam: 284 |
| Gooseberry | 48 | Jam: 285 |
| Grape | 70 | Raisins: 270 |
| Kiwi | 59 | Dried: 285 |
| Mango | 67 | Dried: 314 |
| Peaches | 45 | Jam: 258 |
| Melon | 45 | Candied fruits: 319 |
| Watermelon | 40 | Candied fruits: 209 |
| A pineapple | 44 | Dried: 268 |
| Pomegranate | 52 | |
| Avocado | 100 |
Beverages
Water, coffee and tea without milk and without sugar have zero calories.
All other drinks are quite energy-intensive and should be taken into account when calculating the daily calorie content. Pay attention to the calorie content of alcoholic beverages. The alcohol contained in them is estimated at an energy intensity of 7 kilocalories per 1 gram. This is less than that of fats, but almost twice as much as that of proteins and carbohydrates.
Nuts and seeds
Nuts and seeds are rich in vegetable proteins, fats and fiber.
This is a very high-calorie product, but you should not completely abandon it, since nuts contain many nutrients.
Seeds can be sprinkled on a salad, and a handful of nuts can be taken with you and used as a healthy snack. How many calories are available in nuts and seeds:
Cereals and legumes
Cereals supply what the body needs for a balanced diet.
Consuming slow-acting carbohydrates prevents a spike in blood glucose and keeps you full for hours. In addition to carbohydrates, legumes contain a large amount of vegetable protein. Calorie content of cereals and legumes per hundred grams:
Flour products and sweets
These products have practically no nutritional value, but they are very energy intensive.
When losing weight, the amount of flour products and sweets is recommended to be reduced to a minimum or completely abandoned. Such products do not contain nutrients, have a significant value of the glycemic index, supply the body with fast carbohydrates and "empty" calories, which are more likely to be stored as fat. Calorie sweets:
Sauces
Sauces and various dressings are usually added to salads or used with meat. Since many of them are quite high in calories, this fact should be taken into account when calculating daily calories. Sauce calorie table:
The Best Products for Weight Loss
The main goal of weight loss is to saturate the body with nutrients without adding unnecessary calories.
Pay attention to products with a low fat content, the method of preparation of the dish also matters. It is preferable to steam, boil or bake in the oven.
The best products for weight loss in the table:
| Product category | Recommendations |
| Meat products | Choose boiled chicken breasts or cook lean beef or lean pork in the oven. Egg white should be separated from the yolk to reduce the calorie content of the product. Avoid all processed meats. |
| Dairy | Opt for low-fat milk, cottage cheese, yogurt, and kefir to fill your body with protein without the extra calories. |
| Fish and seafood | Steamed or grilled fish and seafood can be added to the diet without restrictions. |
| Vegetables | Reduce your consumption of potatoes and corn. Prefer use fresh vegetables for salads or steam them. |
| Fruit | Eat fresh fruit only. Fresh fruits low-calorie with the exception of avocado and banana, but contain a lot of fructose, which is a fast carbohydrate. If you want to lose weight, consider this fact. |
| Beverages | Water, coffee and tea without milk and without sugar in unlimited quantities. Other drinks should be avoided during the period of weight loss. |
| Nuts and seeds | No more than 10 nuts per day, taking into account their calorie content in the daily diet. |
| Cereals and legumes | Boil porridge in water. Complex carbohydrates should not be avoided when losing weight - without them, you will quickly break loose and break the diet. |
| Flour products and sweets | Refuse for a period of weight loss and limit after this period. |
| Sauces | For salad dressing, it is enough to sprinkle it with vegetable oil, vinegar or lemon juice. |
Best Mass Gaining Foods
To build muscle mass, you should increase the daily intake. This, however, does not mean that you need to eat all high-calorie foods in a row.
For a healthy diet, focus on complete proteins and complex carbohydrates.
| Product category | Recommendations |
| Meat products | Along with boiled breasts, make scrambled eggs, as well as steaks and lean meat chops. |
| Dairy | Any dairy products are allowed, but it is better to focus on whey protein and cottage cheese as a source of casein. |
| Fish and seafood | Boiled, fried and steamed fish and seafood. |
| Vegetables | Limit your consumption of fresh vegetables, as the fiber will prevent digestion of the food you eat. |
| Fruit | Limit sugary fruits due to fast carbs or use them after your workout. |
| Beverages | Give up alcohol - it suppresses protein synthesis in the body and reduces the ability of muscles to recover after a workout. |
| Nuts and seeds | Limit your serving size as nuts are difficult for the body to digest and will cause discomfort in the digestive tract if consumed in large amounts. |
| Cereals and legumes | Oatmeal, buckwheat and lentils have a moderate glycemic index and provide the body with many beneficial micronutrients. |
| Flour products and sweets | Limit these foods due to fast carbohydrates. Can be used as a cheat meal or immediately after a workout. |
| Sauces | Give preference to vegetable oil - in artificially prepared sauces there are a lot of preservatives and salt. |
The calorie content of foods is the energy that the body extracts from food in the process of oxidizing nutrients. To maintain life, the amount required calories depends on gender, age, living conditions (cold, hot climate), work performed, physical activity person.
Consider the energy value of food products by category: "alcoholic drinks", "soft drinks", "mushrooms", "caviar", "cereals", "sausages", "butter, margarine, fats", "dairy products", "poultry ”, “meat”, “vegetables”, “nuts”, “dried fruits”, “fish”, “seafood”, “ confectionery”, “fruits”, “berries”, “ bakery products”, “flour”, “eggs”, “legumes”, “herbs, spices”. Thanks to the given data, you will be able to understand what food to pay attention to, and what is better to refuse altogether. And also to make a balanced diet with the necessary daily caloric intake, taking into account weight, height, age characteristics.
People's need for energy
The human body constantly uses calories to maintain life, perform work, digest food, and sleep. Products serve as a source of energy for the body, make up for its losses.
To maintain health and maintain good health, nutritionists advise you to calculate your personal calorie intake or focus on the data below.
| Labor Intensity Group | Age groups, years | Energy requirement, kcal | |
|---|---|---|---|
| Men | Women | ||
| Knowledge workers (minor energy input) | 18-29 | 2450 | 2000 |
| 30-39 | 2300 | 1900 | |
| 40-59 | 2100 | 1800 | |
| 18-29 | 2800 | 2200 | |
| 30-39 | 2650 | 2150 | |
| 40-59 | 2500 | 2100 | |
| 18-29 | 3300 | 2600 | |
| 30-39 | 3150 | 2550 | |
| 40-59 | 2950 | 2500 | |
| Hard workers | 18-29 | 2850 | 3050 |
| 30-39 | 3600 | 2950 | |
| 40-59 | 3400 | 2850 | |
| Hard workers | 18-29 | 4200 | — |
| 30-39 | 3950 | — | |
| 40-59 | 3750 | — | |
Interestingly, to maintain life processes, men require 15% more calories than women doing similar work.
Daily calorie intake for women:
* TO.
Daily calorie intake for men:
* TO;
- M - body weight, kilogram;
- P - height, centimeters;
- B – age, years;
- K - the coefficient of the degree of activity (at low - 1.4; medium - 1.6; high - 1.8).
With insufficient body weight, the balance between energy consumption and energy expenditure is shifted upwards. If the desire to lose weight dominates, you need to eat less or exercise intensively. It is more efficient to use both methods.
Why count calories?
A balanced, properly composed diet, taking into account the energy value of the products, allows you to maintain the "ideal weight", without damage to the figure.
Remember, if calorie intake exceeds costs, weight gain occurs, if vice versa, weight loss occurs.
For the normal functioning of the body, it is important to comply with the acceptance rate,.
Benefits of calorie counting:
- strict control of body weight;
- balance of energy in the body;
- maintenance of physical form (appearance);
- improved digestion;
- good health.
A low-calorie diet leads to the deposition of fat in the liver cells, depletion of reserves. The metabolism of fats and proteins is disturbed, the blood is clogged with ketones, products of incomplete oxidation of triglycerides, and body weight is rapidly decreasing. As a result, when the consumption of calories is higher than their intake, a person experiences malaise. The following symptoms appear: headaches, sweating, hand trembling, weakness, drowsiness, hunger, nausea. With an increase in the calorie content of the diet, the human condition is normalized.
Uncontrolled consumption of foods with high nutritional value contributes to the deposition of fat reserves, an increase in the level of insulin in the blood, the development of latent.
Caloric content of food
the largest energy value have fats (butter, vegetable oil, nuts) - up to 900 calories per 100 grams of product. The smallest - cucumbers, sea kale, greens, white radish. High-calorie foods are digested for a long time, supply the body with a lot of energy, and dull the feeling of hunger for a long time. At the same time, they contribute to weight gain. Low-calorie foods, as a rule, instead of fat contain a high amount of and. Dietary fiber, in turn, saturates well and cleanses the body of toxins, restores the water-salt balance.
The values given in the tables are based on 100 grams of product.
| Name | Squirrels | fats | Carbohydrates | calories |
|---|---|---|---|---|
| 0 | 0 | 53 | 344 | |
| 0 | 0 | 0,1 | 240 | |
| 0 | 0 | 0,1 | 234 | |
| Brandy | 0 | 0 | 1 | 225 |
| 0 | 0 | 0 | 223 | |
| 0 | 0 | 0 | 222 | |
| 0 | 0 | 0 | 217 | |
| dessert | 0,5 | 0 | 20 | 175 |
| Port wine | 0 | 0 | 13,8 | 167 |
| 0 | 0 | 15,9 | 155 | |
| 0,3 | 0 | 5,2 | 88 | |
| Wine semi-sweet | 0,2 | 0 | 5 | 88 |
| Semi-dry wine | 0,3 | 0 | 2,5 | 78 |
| Table wine | 0,2 | 0 | 0,2 | 67 |
| Wine dry | 0 | 0 | 0 | 66 |
| 4,5% | 0,8 | 0 | 4,5 | 45 |
| Dark beer | 0,2 | 0 | 4 | 39 |
| Beer 3.0% | 0,6 | 0 | 3,5 | 37 |
| Name | Squirrels | fats | Carbohydrates | calories |
|---|---|---|---|---|
| Hot chocolate with cream | 7,0 | 24 | 89 | 500 |
| cocoa with milk | 24 | 17 | 33,1 | 377 |
| with condensed milk (2 tsp) | 2,4 | 2,9 | 19,1 | 112 |
| 0,2 | 0 | 14 | 58 | |
| with milk | 0,8 | 1 | 11 | 56 |
| 0,3 | 0 | 14,5 | 56 | |
| Cherry juice | 0,5 | 0 | 10,6 | 49 |
| Pineapple juice | 0,2 | 0,2 | 11,4 | 48 |
| Energy drink | 0 | 0 | 11,4 | 47 |
| 0,5 | 0,4 | 9,7 | 42 | |
| Black tea with lemon and sugar (2 tsp) | 0,8 | 0,7 | 8,3 | 41 |
| Cola | 0 | 0 | 10 | 40 |
| apricot juice | 0,9 | 0,2 | 9,2 | 39 |
| Peach juice | 0,8 | 0,1 | 9,1 | 37 |
| 0,9 | 0,1 | 8,4 | 36 | |
| 1 | 0,1 | 6,5 | 31 | |
| bread | 0,2 | 0 | 5 | 26 |
| 0 | 0 | 6,1 | 24 | |
| Non-alcoholic beer | 0 | 0 | 4,1 | 22 |
| 1 | 0,1 | 3,2 | 18 | |
| Black tea without sugar | 0 | 0 | 0 | 0 |
| 0 | 0 | 0 | 0 |
Among drinks, liquor, hot chocolate with cream have the highest energy value, beer, tea, kvass, low-sugar juice (lemon, orange, carrot) have the least energy value.
Interestingly, “liquid” calories are much more insidious than “solid” ones.
The reason for this phenomenon is that fatty, high-carbohydrate foods are processed slowly, creating a feeling of satiety for a long time. The human body spends up to 10% of the extracted energy on its assimilation. Liquid calories are absorbed instantly, do not stay in the stomach for a long time. They are absorbed without energy consumption. As a result, a person drinks more than the planned amount.
Also, do not abuse fruit juices. They contain no less sugar and carbohydrates than confectionery, soda. By calorie content grape juice(200 milliliters) corresponds to a serving chocolate cake(150 grams).
| Name | Squirrels | fats | Carbohydrates | calories |
|---|---|---|---|---|
| dried | 35,2 | 5,4 | 33 | 325 |
| White dried | 23,8 | 6,8 | 30,2 | 277 |
| dried | 22 | 7,2 | 25,4 | 268 |
| dried | 23,3 | 9,5 | 14,4 | 231 |
| fresh | 2,5 | 0,5 | 6,2 | 34 |
| fresh | 3,3 | 1,5 | 2,4 | 32 |
| Boletus fresh | 3,3 | 0,4 | 3,5 | 31 |
| Boletus fresh | 2,1 | 1,2 | 3,4 | 30 |
| fresh | 4,3 | 0,9 | 1,4 | 29 |
| fresh | 2,4 | 1 | 2,5 | 25 |
| Chanterelles fresh | 1,5 | 1 | 2,4 | 22 |
| fresh | 1,9 | 0,7 | 2,3 | 16 |
| fresh | 1,6 | 0,8 | 1,7 | 15 |
| fresh | 2,5 | 0,7 | 1,5 | 12 |
calories dried mushrooms 10-30 times more than fresh ones. To lower the energy value, it is recommended not to fry them, but to stew or boil them. In addition, during the cooking process, instead of heavy cream and varieties of hard cheese, use skimmed milk, unsweetened yogurt, tofu, cottage cheese 5%, low-calorie cheeses Gaudette, Chechil, Ricotta, Feta.
Mushrooms are a valuable, easily digestible dietary product with a balanced composition.
With proper cooking (boiling, stewing), they supply the body with essential protein compounds (18), (, ),.
| Name | Squirrels | fats | Carbohydrates | calories |
|---|---|---|---|---|
| Cornflakes | 6,5 | 2,9 | 83,8 | 372 |
| 11,9 | 7,5 | 69,1 | 358 | |
| barley flakes | 9,1 | 3,2 | 79,7 | 345 |
| 4,5 | 1,6 | 27,4 | 137 | |
| 3,2 | 0,5 | 22,7 | 102 | |
| Oatmeal | 3,2 | 1,8 | 15,4 | 93 |
| 3 | 0,8 | 17,2 | 92 | |
| 1,4 | 0,3 | 18,7 | 84 | |
| 1,5 | 0,2 | 17,3 | 79 | |
| 2,5 | 0,3 | 16,4 | 77 |
| Name | Squirrels | fats | Carbohydrates | calories |
|---|---|---|---|---|
| Salami | 21,3 | 53,6 | 1,1 | 576 |
| Raw-smoked sausage Lyubitelskaya | 20,6 | 47,8 | 0 | 511 |
| Raw-smoked Moscow sausage | 24,3 | 41,6 | 0 | 476 |
| Raw smoked sausage Servelat | 24,1 | 40,2 | 0 | 453 |
| Semi-smoked sausage | 17,6 | 39,1 | 0 | 428 |
| Semi-smoked sausage Servelat | 16,1 | 40,2 | 0 | 423 |
| Semi-smoked sausage Moscow | 19,1 | 36,1 | 0 | 402 |
| Pork sausages | 10,1 | 31,8 | 1,7 | 330 |
| Hunting sausages | 27,1 | 24,6 | 0 | 325 |
| Sausages Amateur | 9,8 | 30,1 | 0,4 | 318 |
| Boiled sausage | 12,5 | 28,3 | 0 | 311 |
| Sausages Pork | 9,2 | 23,2 | 4,5 | 284 |
| Krovyanka | 10,6 | 17,8 | 14,5 | 261 |
| Dairy sausages | 11,3 | 23,9 | 1,1 | 260 |
| Sausage boiled Doktorskaya | 13,4 | 22,9 | 0 | 257 |
| Milk boiled sausage | 11,1 | 22,5 | 0 | 243 |
| Sausages Chicken | 10,6 | 22,1 | 3,3 | 242 |
| Beef sausages | 10,3 | 20,3 | 0,9 | 229 |
| Sausages Beef | 11,1 | 18,2 | 1,6 | 215 |
Sausages are products that, in addition to meat, contain a mixture of processed tendons, bones, offal, and skin. In addition, they include flour, additives (flavor enhancers, dyes, emulsifiers, stabilizers), soy protein, fiber or brine. As a result, instead of a nutritious product, the output is a high-calorie chemical product that does not provide value for human health. The composition of the sausage is unpredictable.
Raw-smoked products have the highest energy value, boiled products have the lowest.
In order to avoid damage to health, nutritionists recommend abandoning the use of sausages in favor of meat and fish.
Fats are the highest calorie foods. In 1 gram of triglycerides, 9 calories are concentrated, which is 2.25 times higher than in proteins (4 calories).
Interestingly, 100 grams contains half of the minimum daily energy requirement for men - 900 calories, the burning rate of which is determined by metabolism.
It is believed that with a slow metabolism, it is low and weight loss is not so easy. With a fast metabolism, the body intensively burns calories and a person does not gain excess weight, but, on the contrary, gets rid of excess weight without much effort.
| Name | Squirrels | fats | Carbohydrates | calories |
|---|---|---|---|---|
| whole | 25,2 | 25 | 39,6 | 477 |
| Russian cheese | 24,1 | 29,8 | 0,4 | 366 |
| Dutch cheese | 26,4 | 26,5 | 0 | 352 |
| Poshekhonskiy cheese | 26,4 | 26,3 | 0 | 348 |
| Cheese curds | 7,3 | 23 | 27,6 | 344 |
| 20 | 24,2 | 0 | 293 | |
| fatty | 14 | 18 | 1,9 | 236 |
| 20% | 2,8 | 20 | 3,9 | 209 |
| 20% | 3 | 20 | 2,9 | 208 |
| Sour cream 15% | 3 | 15 | 2,9 | 163 |
| Bold cottage cheese | 16,5 | 9 | 1,9 | 156 |
| 7,3 | 7,7 | 9,7 | 139 | |
| Cream 10% | 2,8 | 10 | 4,1 | 121 |
| Sour cream 10% | 3 | 10 | 2,9 | 118 |
| Low-fat cottage cheese | 18,2 | 0,6 | 1,8 | 89 |
| 3.2% | 5 | 3,2 | 8,9 | 87 |
| Raw goat milk | 3,1 | 4,2 | 4,7 | 71 |
| 4,0% | 2,9 | 4 | 4,1 | 68 |
| Yoghurt 1.5% | 4,3 | 1,5 | 8,4 | 65 |
| Raw cow's milk | 3,2 | 3,6 | 4,7 | 63 |
| 3,2% | 2,8 | 3,2 | 4,6 | 58 |
| 3,2% | 3,2 | 3,2 | 4,1 | 57 |
| 3,2% | 2,9 | 3,2 | 4,0 | 57 |
| Milk 2.5% | 2,8 | 2,5 | 4,6 | 53 |
| Ryazhenka 2.5% | 2,9 | 2,5 | 4,1 | 53 |
| Kefir 2.5% | 3 | 2,5 | 4,0 | 51 |
| Milk 1% | 2,8 | 1 | 4,6 | 43 |
| Kefir 1% | 2,8 | 1 | 4,0 | 37 |
| Milk 0% | 2,8 | 0 | 4,6 | 34 |
| Skimmed milk | 2,1 | 0,1 | 4,5 | 30 |
| Kefir 0% | 2,8 | 0 | 3,8 | 29 |
Among the line of dairy products, the most high-calorie product is cheese. The energy value of traditional varieties starts from 300 calories per 100 grams. Shared second place curd, cream 35%, condensed milk. Sour cream completes the top three. Its calorie content depends on the mass fraction of fat content.
From an energy point of view, kefir and milk are the safest dairy products. The calorie content of these products does not exceed 70 units.
| Name | Squirrels | fats | Carbohydrates | calories |
|---|---|---|---|---|
| oily | 11,6 | 49,1 | 0 | 484 |
| Lean pork | 16,3 | 27,9 | 0 | 318 |
| Pork | 14,4 | 16,5 | 0 | 203 |
| 16,2 | 15,3 | 0 | 201 | |
| 20,6 | 12,8 | 0 | 197 | |
| 18,7 | 12,6 | 0 | 191 | |
| beef udder | 12,1 | 13,8 | 0 | 176 |
| beef tongue | 13,4 | 12,1 | 0 | 160 |
| 20,3 | 7,1 | 0 | 149 | |
| beef brains | 9,3 | 9,6 | 0 | 126 |
| Pork | 18,6 | 3,5 | 0 | 105 |
| Lamb liver | 18,9 | 2,8 | 0 | 102 |
| Beef liver | 17,6 | 3,2 | 0 | 100 |
| 19,9 | 1,1 | 0 | 91 | |
| beef heart | 15,2 | 3,1 | 0 | 89 |
| pig heart | 15,2 | 3,1 | 0 | 87 |
| lamb heart | 13,6 | 2,7 | 0 | 85 |
| Pork kidneys | 13,2 | 3,2 | 0 | 84 |
| Lamb kidneys | 13,4 | 2,6 | 0 | 78 |
| beef kidneys | 12,4 | 1,9 | 0 | 67 |
Among the meat products, the championship laurels, in terms of calories, belong to pork with fat and lamb. These products are recommended for use by people who want to get better. Dietary meats include: chicken (breast, skinless fillet), beef, turkey.
| Name | Squirrels | fats | Carbohydrates | calories |
|---|---|---|---|---|
| fried | 2,6 | 9,7 | 23,5 | 198 |
| 0,6 | 10,2 | 6,7 | 111 | |
| 6,6 | 0 | 21,1 | 103 | |
| boiled potatoes | 2 | 0,3 | 16,5 | 80 |
| Green peas | 5,4 | 0,2 | 13,6 | 75 |
| 2,6 | 0 | 16,1 | 70 | |
| 6,1 | 0,1 | 8,1 | 59 | |
| young potatoes | 2,2 | 0,3 | 12,5 | 57 |
| Parsley (root) | 1,6 | 0 | 11,2 | 48 |
| 1,7 | 0 | 10,5 | 46 | |
| (greens) | 3,8 | 0 | 8 | 45 |
| 1,6 | 0 | 9,3 | 41 | |
| 1,2 | 0,1 | 8,4 | 38 | |
| 3,2 | 0 | 7,1 | 38 | |
| 4,4 | 0 | 4,4 | 36 | |
| 1,9 | 0 | 6,3 | 34 | |
| 1,7 | 0 | 7,1 | 33 | |
| 1,9 | 0 | 5,7 | 31 | |
| 2,7 | 0 | 5,2 | 30 | |
| 0,8 | 0,3 | 5,9 | 30 | |
| 1,6 | 0 | 5,5 | 29 | |
| 1,3 | 0,1 | 6,3 | 29 | |
| 1,6 | 0 | 5,8 | 27 | |
| 1,2 | 0 | 5,5 | 26 | |
| Sweet green pepper | 1,2 | 0 | 4,8 | 24 |
| 2,5 | 0 | 2,6 | 22 | |
| 0,6 | 0,1 | 7,5 | 22 | |
| 1,5 | 0 | 4,2 | 22 | |
| Green onion (feather) | 1,4 | 0 | 4,2 | 21 |
| (ground) | 0,7 | 0 | 4,1 | 19 |
| 1,6 | 0 | 2,1 | 15 | |
| ground | 0,7 | 0 | 3,1 | 15 |
| Tomatoes (greenhouse) | 0,7 | 0 | 2,6 | 12 |
| greenhouse cucumbers | 0,7 | 0 | 1,6 | 9 |
Vegetables are natural sources of fiber and dietary fiber necessary for natural metabolism and normal functioning of the digestive tract. These products contain practically no fats, are easily absorbed by the human body, and are ideal for losing weight people.
Vegetables are rich in complex carbohydrates, which are digested for a long time, producing energy, keeping the feeling of satiety for a long time. Their energy value depends on the method of cooking. When fresh, these are low-calorie foods that supply mass useful substances into the human body (vitamins, minerals, fiber, phytoncides, nitrogenous and tannins, essential oils, carotenoids).
Most diet vegetables: cucumbers, tomatoes, lettuce, radishes, green onion, eggplant, spinach.
| Name | Squirrels | fats | Carbohydrates | calories |
|---|---|---|---|---|
| 16,3 | 66,7 | 9,8 | 701 | |
| 9,17 | 71,97 | 13,86 | 691 | |
| 13,5 | 61,5 | 10,6 | 662 | |
| 25,8 | 54,3 | 13,3 | 647 | |
| 18,3 | 57,9 | 13,4 | 643 | |
| 20,45 | 61,21 | 11,73 | 631 | |
| 30,23 | 49,05 | 10,71 | 559 | |
| 20,9 | 52,5 | 5,4 | 582 | |
| 26,2 | 45,3 | 9,9 | 555 | |
| 20 | 50,5 | 7,3 | 555 |
Nuts are a valuable nutritious high-calorie product, a source of vegetable proteins, carbohydrates, and dietary fiber. However, they are difficult to digest. Nuts are not recommended for overweight people, as they are characterized by a high content of fats, which contribute to weight gain.
To reduce the calorie content, vegetable proteins are consumed with vegetables. Hazelnuts have the highest energy value - 707 calories per 100 grams of product.
| Name | Squirrels | fats | Carbohydrates | calories |
|---|---|---|---|---|
| 3,9 | 1,8 | 80,5 | 390 | |
| sultana | 2,5 | 0 | 71,4 | 285 |
| 5,3 | 0 | 67,9 | 279 | |
| 2,5 | 0,4 | 69,6 | 277 | |
| 3,1 | 0 | 68,3 | 275 | |
| Raisins with a stone | 1,7 | 0 | 70,7 | 273 |
| 5,7 | 0 | 65,3 | 270 | |
| 2,7 | 0 | 65,3 | 262 | |
| 3,1 | 0,8 | 57,9 | 257 |
nutritional value
We lose weight without stress and harm to health - a table of caloric content of foods and ready meals. An effective technique with lasting results!
Calorie counting is very effective method lose weight.
The main advantage of this method is the stability and longevity of the result - adhering to the recommended average daily calorie intake, you will not gain weight again.
The advantage is also the ability to eat your favorite food, limiting yourself only in quantity, thus diversifying your diet as much as possible without driving yourself into stress.
Determine your rate and eat in accordance with this figure, using the table of caloric content of food and ready meals.
The formula for calculating the average daily personal norm.
The result is multiplied by the individual indicator of physical activity.
- 1.2 - minimum movements, sitting work, driving a car, no additional physical activity;
- 1.3 - low motor load, the need to walk a lot every day or jogging 1-2 times / week, cycling, team sports, light physical labor;
- 1.5 - attending a fitness club 3-5 times a week, active physical labor;
- 1.7 - high physical activity, regular heavy physical labor or daily long-term sports;
- 1.9 - very high level of physical activity. Usually, athletes live in this mode before competitions.
Strive to lose weight - subtract 20% from the total, if you want to build muscle mass - add 20%, your goal is to keep weight - leave the figure unchanged, this will be your daily norm.
When planning your menu, distribute the main amount of food at lunchtime, do not forget 1-2 snacks between meals.
We add, record, store information. 
We calculate everything once, remember it, and then we have a pleasant time at a party or a restaurant, and do not spend it on mathematical calculations. You will definitely need a kitchen scale, if the calculations are inaccurate, there is a risk of overeating and then the body will not have time to spend the energy received, continue to accumulate reserves, or undereat, which is even worse, because, getting used to a small amount of food, the body will slow down the metabolic processes and weight will pick up even faster.
It is important to take into account some of the nuances.
1. The number of kcal in frozen foods does not change significantly.
2. When calculating the first courses on meat, we take the total of all components, taking into account the broth. If the meat is taken out, only 20% is taken into account, passing into the broth.
3. Boiled meat, poultry, fish, vegetables are considered raw, minus 20% loss in broth. When frying, about 20% of the fat is absorbed.
4. The calorie content of finished pasta, cereals and legumes is the same in dry form. They swell in water that has no calories and increase in weight and volume by absorbing it.
Calculation examples.
There are 338 calories in 100 g dry pasta. After boiling, the weight of pasta increased to 200 g, but the nutritional value decreased by 2 times. Thus, in 200 g cooked pasta the same amount of calories.
For 100 gr. cereals account for 300 kcal, which means that the finished porridge with a weight of 300 g contains a similar amount.
The figures are approximate, everyone loves porridge in their own way: some are crumbly, others prefer viscous.
added milk, butter and various sauces increase the nutritional value of the dish.
5. Salted, pickled fish contains 2 times more calories than raw. Fruits and vegetables do not lose their nutritional value after salting.
6. Calories in smoked meat, poultry and fish cooked at home, we consider raw according to the table. In the factory, a “liquid smoke” concentrate is used, so such a product is about 40% more nutritious than homemade.
7. Do not eat fruits and berries in compote - consider only 30% of their calories. A dried fruit bowl contains 0 kcal. The calculated final nutritional value of the compote, together with fruits and berries, is distributed by the weight of the entire liquid.
Calorie food table per 100 grams.
The calorie content of the products in the table per 100 grams is taken from open, verified sources.
Calorie counting is not just another diet, but a way of life. It does not mean that you can lose weight by continuing to regularly eat fast food and lie on the couch. Choose natural healthy food, Your menu should be as varied as possible, include necessarily the proper amount of proteins, fats, carbohydrates, fiber. Rationally distribute the daily volume of food during the day, eat in small portions every 2-3 hours, do not overeat at night! Move more, walk in the fresh air.
I hope a complete approximate table of calorie content of food and ready meals will be useful to you, facilitate calculations and help you to always be in shape!
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