A complete list of calorie foods and ready meals. Learn to count calories and lose weight wisely! Negative calorie foods for weight loss
If you are going to lose weight, then without food calorie tables per 100 grams you can't do it. Therefore, we advise you to our food calorie table print and keep on hand.
We will also tell how many calories do you need to lose weight and how many calories generally normal a person should eat a day .
Food gives us the energy to live. More precisely, food provides a certain amount of calories from which our body produces energy. Each of us should receive as much energy as we spend it during the day, i.e. there must be an energy balance. If a person does not receive enough calories, he loses weight, if too much, fat deposition is inevitable.
How many calories should a person eat per day?
Young people 9-18 years old requires about 2600-3000 kilocalories per day. This is a fairly large number of calories per day, but the need for them is explained by the fact that the metabolism of young people is accelerated, more energy is spent and calories are used by the body also for the growth and development of the body.
Male 18-30 years old should consume about 2500 kilocalories per day, the limits are quite wide, but they depend on age and physical activity
Man 30 to 50 years on average consumes about 2100.
Girls 9-18 years old you need up to 2300 kilocalories per day. This is also a large amount of energy, but it is spent due to growth and, at times, can be adjusted depending on the lifestyle, activity of the girl, and even her build and height. Although it happens that a completely petite girl eats a lot, but, as they say, "Not for horse food."
Women aged 18 to 30 - it is enough to consume about 2000 kilocalories per day.
Women aged 30 to 45 - you need a diet of 2000-1800 kilocalories.
People aged 45 to 60 , both men and women, it will be enough to consume 1800 kcal per day.
To old people , as well as inactive physically requires about 1600 calories per day.
How many calories do you need to lose weight?
Reducing the caloric content of the diet by only 200 kcal. per day, we reduce the amount of reserve fat in our body by about 10-20g per day, respectively, by about 3-7 kg per year. Based on this, we can only lose weight by reducing the fat content and calorie content of food.
However, if we do not change anything in our diet, but actively go in for sports, then even leaving the number of calories in the same form, but increasing water intake and physical activity, we WILL LOSE WEIGHT.
Approximate amount of energy for people aged 18 to 45 to lose weight:
Men - up to 2200 kcal per day
Women - up to 2000 kcal per day
PLUS mandatory physical activity, at least just walking 30 minutes a day
It should be remembered that for normal health, a person must receive not only a certain amount of calories, but also the required amount of minerals, proteins, fats, vitamins.
Food calorie table.
The table shows the calorie content of the foods most commonly found in the diet.
It is clearly seen that fats have a high calorie content and very low - most vegetables and fruits. That is why vegetable and fruit dishes should be used in diets that will help reduce excess weight.
Name of products | Calorie content in 100g of product, kcal |
Bread, cereals, sweets | |
Rye bread | 200 |
wheat bread | 230 |
Baton | 250 |
crackers | 360 |
Cookie | 420 |
cakes | 430 |
baked pies | 220 |
Pasta | 340 |
oatmeal | 380 |
Buckwheat | 330 |
Semolina | 330 |
Rice | 330 |
Sugar | 400 |
Chocolate | 570-600 |
Candies | 400 |
Halva | 500 |
Zephyr | 330-350 |
Jam | 270-295 |
Meat, fish, eggs, fat | |
Meat | 100-150 |
Bird | 160-200 |
Ham | 370 |
Sausage | 200-350 |
sausages | 200 |
Zander | 70 |
Cod | 60 |
Halibut | 100 |
Salmon | 150-180 |
Caviar caviar | 230 |
Caviar granular | 250 |
Pressed caviar | 280 |
Egg 1 pc. | 75 |
Butter | 780 |
Ghee butter | 925 |
Vegetable oil | 870-930 |
pork fat | 800 |
Fat beef, pork | 925 |
Dairy products and drinks | |
Milk, kefir | 60 |
Sour cream | 280 |
Fat cottage cheese | 230 |
Low-fat cottage cheese | 80 |
Cream 20% fat | 200 |
Sweet cheese curds | 330 |
Cheeses, hard | 300-350 |
Processed cheese | 240 |
Condensed milk with sugar | 320 |
Ice cream, dairy | 130-170 |
ice cream ice cream | 220 |
Soft drinks | |
Sweet fruit waters | 30-80 |
Bread kvass | 20-30 |
Mineral water | 0 |
Alcoholic drinks | |
Vodka products | 280-420 |
Wine dry | 60-80 |
Fortified wine | 130-150 |
Beer | 40-80 |
Vegetables, fruits, mushrooms, berries, nuts | |
Lettuce, spinach, cucumbers, fresh tomatoes | 15-20 |
Potato | 90 |
Carrot | 40 |
Beet | 50 |
Cabbage fresh and sauerkraut, cauliflower | 25 |
Onion | 50 |
Mushrooms fresh | 30 |
Berries (cherries, raspberries, currants, gooseberries, etc.) | 30-50 |
Watermelon | 40 |
Apricots, oranges, lemons | 40-50 |
Grape | 70 |
Bananas | 100 |
nuts | 600 |
A visual table of the calorie content of products with pictures.
Calorie counting is a very effective way to 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 - visiting 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 - add 20%, your goal is to keep the weight - leave the figure unchanged, this will be your daily allowance.
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 due to its absorption.
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 of ready-made pasta, there are the same number of kcal.
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 are considered 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 calorie content. 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 diverse as possible, include proteins, fats, carbohydrates, and fiber in the proper amount. 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 caloric 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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The presentation of the calorie content of products in a table per 100 grams is necessary for any person who follows the diet. Users of such a table either strive to lose weight, or keep the results already obtained, or are engaged in building a qualitatively new body. Not only those who lose weight need a calorie table, although they are of course first of all. But in the context of the popularity of a healthy lifestyle and sports, as well as the fashion for athletic tightened volumes and prominent muscles, nutrition tables are essential for building the right diet.
How to use the table
Oddly enough, calorie tables are also needed for all thin people who want to acquire attractive muscle reliefs, and therefore increase mass. Muscle mass and adipose tissue mass are completely different indicators both in appearance and in volume. You can lose weight with the help of some kind of diet and constantly see the results, standing on the scales, but in the mirror you can see more and more deterioration in the quality of the body. What is it connected with? Just a beautiful relief consists of muscle tissue, which requires two factors for growth:
- Enough protein for muscle growth and recovery;
- Physical activity to transport nutrients through the bloodstream throughout the body and provide micro-injuries to the muscles that promote their growth.
There are many formulas for finding daily caloric content and everyone can choose for themselves according to their preferences. On average, the diet for women is 1500 - 2500 kcal per day, depending on age, body weight and height. Men, on average, should consume about 2000-3000 kcal. But as already mentioned, not only the number of calories is important for achieving results, but also what nutrients (proteins, fats and carbohydrates) this calorie content will consist of. When building muscle mass, protein products and complex carbohydrates should prevail.
The best combination of proteins, fats and carbohydrates to maintain a normal body weight is considered a ratio of 25/25/50. In order to lose weight, you should stick to a 50/20/30 balance. Below is a complete table of calories and nutrient content.
The calorie tables indicate indicators per 100 grams of food, which is also very convenient in determining the proportions of certain ingredients in a dish, as well as the final calorie content of a freshly cooked homemade stew or sandwich, salad or porridge. Knowing the calorie content and biological value of ready-made meals, it will be easy for you to determine the portion size so as not to overeat.
Alcoholic drinks
Brandy | 0 | 0 | 1 | 227 |
Vermouth | 0 | 0 | 15,9 | 154 |
Wine dry | 0 | 0 | 0 | 65 |
Semi-dry wine | 0,3 | 0 | 2,5 | 79 |
Dessert wine | 0,5 | 0 | 20 | 175 |
Wine semi-sweet | 0,2 | 0 | 5 | 88 |
Table wine | 0,2 | 0 | 0,2 | 67 |
Whiskey | 0 | 0 | 0 | 222 |
Vodka | 0 | 0 | 0,1 | 234 |
Gin | 0 | 0 | 0 | 223 |
Cognac | 0 | 0 | 0,1 | 240 |
Liquor | 0 | 0 | 53 | 344 |
Beer 3.0% | 0,6 | 0 | 3,5 | 37 |
Beer 4.5% | 0,8 | 0 | 4,5 | 45 |
Dark beer | 0,2 | 0 | 4 | 39 |
Port wine | 0 | 0 | 13,8 | 167 |
Rum | 0 | 0 | 0 | 217 |
Champagne | 0,3 | 0 | 5,2 | 88 |
Soft drinks
apricot juice | 0,9 | 0,2 | 9,2 | 39 |
Pineapple juice | 0,2 | 0,2 | 11,4 | 48 |
Orange juice | 0,9 | 0,1 | 8,4 | 36 |
Grape juice | 0,3 | 0 | 14,5 | 56 |
Cherry juice | 0,5 | 0 | 10,6 | 49 |
Pomegranate juice | 0,2 | 0 | 14 | 58 |
cocoa with milk | 24 | 17 | 33,1 | 377 |
Bread kvass | 0,2 | 0 | 5 | 26 |
Cola | 0 | 0 | 10 | 40 |
Coffee with milk | 0,8 | 1 | 11 | 56 |
Lemonade | 0 | 0 | 6,1 | 24 |
Lemon juice | 1 | 0,1 | 3,2 | 18 |
carrot juice | 1 | 0,1 | 6,5 | 31 |
Peach juice | 0,8 | 0,1 | 9,1 | 37 |
Non-alcoholic beer | 0 | 0 | 4,1 | 22 |
Green tea | 0 | 0 | 0 | 0 |
Black tea without sugar | 0 | 0 | 0 | 0 |
Black tea with lemon and sugar (2 tsp) | 0,8 | 0,7 | 8,3 | 41 |
Black tea with condensed milk (2 tsp) | 2,4 | 2,9 | 19,1 | 112 |
Energy drink | 0 | 0 | 11,4 | 47 |
Apple juice | 0,5 | 0,4 | 9,7 | 42 |
Mushrooms
White fresh | 3,3 | 1,5 | 2,4 | 32 |
White dried | 23,8 | 6,8 | 30,2 | 277 |
Fresh oyster mushrooms | 2,5 | 0,5 | 6,2 | 34 |
Chanterelles fresh | 1,5 | 1 | 2,4 | 22 |
Dried chanterelles | 22 | 7,2 | 25,4 | 268 |
Butterfish fresh | 2,5 | 0,7 | 1,5 | 12 |
Honey mushrooms fresh | 2,4 | 1 | 2,5 | 25 |
Boletus fresh | 2,1 | 1,2 | 3,4 | 30 |
Dried boletus | 23,3 | 9,5 | 14,4 | 231 |
Boletus fresh | 3,3 | 0,4 | 3,5 | 31 |
Dried boletus | 35,2 | 5,4 | 33 | 325 |
Fresh mushrooms | 1,9 | 0,7 | 2,3 | 16 |
Russula fresh | 1,6 | 0,8 | 1,7 | 15 |
Fresh champignons | 4,3 | 0,9 | 1,4 | 29 |
Caviar
Kashi
The need to count calories applies to all food groups. So, for example, it is generally accepted that cereals and pasta are complex carbohydrates and do not harm the body in the process of forming a healthy body, but nutritionists warn that eating cereals in large quantities can cause a completely opposite effect to losing weight and building a quality body. The correct dose of content in a particular food product can be calculated by calculating the calorie content of your diet.
Sausage and sausage products
Sausage boiled Doktorskaya | 13,4 | 22,9 | 0 | 257 |
Boiled sausage | 12,5 | 28,3 | 0 | 311 |
Milk boiled sausage | 11,1 | 22,5 | 0 | 243 |
Semi-smoked sausage | 17,6 | 39,1 | 0 | 428 |
Semi-smoked sausage Moscow | 19,1 | 36,1 | 0 | 402 |
Semi-smoked sausage Servelat | 16,1 | 40,2 | 0 | 423 |
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 |
Hunting sausages | 27,1 | 24,6 | 0 | 325 |
Krovyanka | 10,6 | 17,8 | 14,5 | 261 |
Salami | 21,3 | 53,6 | 1,1 | 576 |
Sausages Beef | 11,1 | 18,2 | 1,6 | 215 |
Sausages Pork | 10,1 | 31,8 | 1,7 | 330 |
Beef sausages | 10,3 | 20,3 | 0,9 | 229 |
Sausages Chicken | 10,6 | 22,1 | 3,3 | 242 |
Sausages Amateur | 9,8 | 30,1 | 0,4 | 318 |
Dairy sausages | 11,3 | 23,9 | 1,1 | 260 |
Sausages Pork | 9,2 | 23,2 | 4,5 | 284 |
Butter, margarine, fats
Dairy
The lack of a sufficient amount of protein in the body will make the body thin and loose, well, it certainly will not allow you to achieve high-quality body weight.
Many experts recommend starting weight loss and fat burning, if there are not too many kilograms, with muscle building. This approach is quite effective, since muscles are an energy-intensive tissue of the body. If your body has enough developed muscles, then even at rest, the amount of calories consumed by the body will be high. This is due to the fact that the muscles are literally permeated with the circulatory system and require constant nutrition and respiration, which means that the energy costs for their maintenance in the body are high. Adipose tissue, on the contrary, does not require large expenditures of energy for its maintenance, since this is an emergency depot of energy “for a rainy day”. The same table of energy value and calorie content of foods will help to increase the content of proteins and proper carbohydrates in the diet. You can calculate the daily value of the calories needed by the body in a general way using simple calculations.
Yoghurt 1.5% | 4,3 | 1,5 | 8,4 | 65 |
Yoghurt 3.2% | 5 | 3,2 | 8,9 | 87 |
Kefir 0% | 2,8 | 0 | 3,8 | 29 |
Kefir 1% | 2,8 | 1 | 4,0 | 37 |
Kefir 2.5% | 3 | 2,5 | 4,0 | 51 |
Kefir 3.2% | 3,2 | 3,2 | 4,1 | 57 |
Milk 0% | 2,8 | 0 | 4,6 | 34 |
Milk 1% | 2,8 | 1 | 4,6 | 43 |
Milk 2.5% | 2,8 | 2,5 | 4,6 | 53 |
Milk 3.2% | 2,8 | 3,2 | 4,6 | 58 |
Raw goat milk | 3,1 | 4,2 | 4,7 | 71 |
Raw cow's milk | 3,2 | 3,6 | 4,7 | 63 |
Skimmed milk | 2,1 | 0,1 | 4,5 | 30 |
Whole milk powder | 25,2 | 25 | 39,6 | 477 |
Condensed milk | 7,3 | 7,7 | 9,7 | 139 |
Curdled milk 3.2% | 2,9 | 3,2 | 4,0 | 57 |
Ryazhenka 2.5% | 2,9 | 2,5 | 4,1 | 53 |
Ryazhenka 4.0% | 2,9 | 4 | 4,1 | 68 |
Cream 10% | 2,8 | 10 | 4,1 | 121 |
Cream 20% | 2,8 | 20 | 3,9 | 209 |
Sour cream 10% | 3 | 10 | 2,9 | 118 |
Sour cream 15% | 3 | 15 | 2,9 | 163 |
Sour cream 20% | 3 | 20 | 2,9 | 208 |
Cheese curds | 7,3 | 23 | 27,6 | 344 |
Dutch cheese | 26,4 | 26,5 | 0 | 352 |
Poshekhonskiy cheese | 26,4 | 26,3 | 0 | 348 |
Russian cheese | 24,1 | 29,8 | 0,4 | 366 |
Sulguni cheese | 20 | 24,2 | 0 | 293 |
Fat cottage cheese | 14 | 18 | 1,9 | 236 |
Low-fat cottage cheese | 18,2 | 0,6 | 1,8 | 89 |
Bold cottage cheese | 16,5 | 9 | 1,9 | 156 |
Meat, poultry
Meat and offal have a lot of pleasant cooking options that can easily replace sausages from the store. At the same time, the satiety of the body when consuming homemade cutlets, blood and other homemade sausages, just stew or even grilled meat, is simply colossal in comparison with the saturation that comes with eating a sausage sandwich from the store. Nevertheless, uncontrolled consumption of meat dishes cannot have a positive effect on the figure and health of the body as a whole. Since 100 grams of meat products contain an average of 200 kcal. To properly build your daily diet, you should constantly refer to the calorie table.
Mutton | 16,2 | 15,3 | 0 | 201 |
Lamb Kidneys | 13,4 | 2,6 | 0 | 78 |
Lamb Liver | 18,9 | 2,8 | 0 | 102 |
Lamb Heart | 13,6 | 2,7 | 0 | 85 |
Beef | 18,7 | 12,6 | 0 | 191 |
Beef Brains | 9,3 | 9,6 | 0 | 126 |
Beef liver | 17,6 | 3,2 | 0 | 100 |
Beef Kidneys | 12,4 | 1,9 | 0 | 67 |
beef udder | 12,1 | 13,8 | 0 | 176 |
Beef Heart | 15,2 | 3,1 | 0 | 89 |
beef tongue | 13,4 | 12,1 | 0 | 160 |
horsemeat | 20,3 | 7,1 | 0 | 149 |
Rabbit | 20,6 | 12,8 | 0 | 197 |
Lean pork | 16,3 | 27,9 | 0 | 318 |
Pork fat | 11,6 | 49,1 | 0 | 484 |
Pork kidneys | 13,2 | 3,2 | 0 | 84 |
pork liver | 18,6 | 3,5 | 0 | 105 |
pig heart | 15,2 | 3,1 | 0 | 87 |
pig tongue | 14,4 | 16,5 | 0 | 203 |
Veal | 19,9 | 1,1 | 0 | 91 |
geese | 16,4 | 33,1 | 0 | 359 |
Turkey | 21,1 | 12,3 | 0,6 | 192 |
chickens | 20,4 | 8,6 | 0,8 | 161 |
chickens | 18,5 | 7,9 | 0,5 | 159 |
ducks | 16,4 | 61,3 | 0 | 348 |
Vegetables
When shedding adipose tissue, it is necessary to consume as many reduced-calorie foods as possible in order to create a calorie deficit, as well as fiber to cleanse the digestive tract. Vegetables to a greater extent are a storehouse of fiber, dietary fiber and are able to create the necessary conditions for a calorie deficit in the diet. Some vegetables contain only 15 kcal per 100 grams. And this means that after eating half a kilogram of food, the body will be saturated with 75 kcal. It takes about 180 kcal to digest vegetables. But here, too, one must be extremely careful. You should not get carried away with negative calorie foods, it is better to catch the balance in combination with protein foods such as lean meat, cottage cheese and dairy products. Just because if you eat one salad in buckets, hoping to lose weight, you can earn yourself an upset digestive system, and as a result, the loss of vital trace elements.
eggplant | 0,6 | 0,1 | 7,5 | 22 |
beans | 6,1 | 0,1 | 8,1 | 59 |
Swede | 1,2 | 0,1 | 8,4 | 38 |
Green peas | 5,4 | 0,2 | 13,6 | 75 |
Zucchini | 0,8 | 0,3 | 5,9 | 30 |
White cabbage | 1,9 | 0 | 5,7 | 31 |
red cabbage | 1,9 | 0 | 6,3 | 34 |
Cauliflower | 2,7 | 0 | 5,2 | 30 |
boiled potatoes | 2 | 0,3 | 16,5 | 80 |
Fried potato | 2,6 | 9,7 | 23,5 | 198 |
young potatoes | 2,2 | 0,3 | 12,5 | 57 |
Green onion (feather) | 1,4 | 0 | 4,2 | 21 |
Leek | 3,2 | 0 | 7,1 | 38 |
Onion | 1,6 | 0 | 9,3 | 41 |
Carrot | 1,3 | 0,1 | 6,3 | 29 |
ground cucumbers | 0,7 | 0 | 3,1 | 15 |
greenhouse cucumbers | 0,7 | 0 | 1,6 | 9 |
Olives | 0,6 | 10,2 | 6,7 | 111 |
Sweet green pepper | 1,2 | 0 | 4,8 | 24 |
red sweet pepper | 1,2 | 0 | 5,5 | 26 |
Parsley (greens) | 3,8 | 0 | 8 | 45 |
Parsley (root) | 1,6 | 0 | 11,2 | 48 |
Radish | 1,5 | 0 | 4,2 | 22 |
radish | 1,7 | 0 | 7,1 | 33 |
Turnip | 1,6 | 0 | 5,8 | 27 |
Salad | 1,6 | 0 | 2,1 | 15 |
Beet | 1,7 | 0 | 10,5 | 46 |
Tomatoes (ground) | 0,7 | 0 | 4,1 | 19 |
Tomatoes (greenhouse) | 0,7 | 0 | 2,6 | 12 |
Beans | 4,4 | 0 | 4,4 | 36 |
Horseradish | 2,6 | 0 | 16,1 | 70 |
Garlic | 6,6 | 0 | 21,1 | 103 |
Spinach | 2,5 | 0 | 2,6 | 22 |
Sorrel | 1,6 | 0 | 5,5 | 29 |
Nuts, dried fruits
Peanut | 26,2 | 45,3 | 9,9 | 555 |
Walnut | 13,5 | 61,5 | 10,6 | 662 |
Raisins with a stone | 1,7 | 0 | 70,7 | 273 |
Raisin kishmish | 2,5 | 0 | 71,4 | 285 |
Cashew nuts | 25,8 | 54,3 | 13,3 | 647 |
Dried apricots | 5,7 | 0 | 65,3 | 270 |
Almond | 18,3 | 57,9 | 13,4 | 643 |
sunflower seed | 20,9 | 52,5 | 5,4 | 582 |
Dried apricots | 5,3 | 0 | 67,9 | 279 |
Dates | 2,5 | 0,4 | 69,6 | 277 |
pistachios | 20 | 50,5 | 7,3 | 555 |
Hazelnut | 16,3 | 66,7 | 9,8 | 701 |
Prunes | 2,7 | 0 | 65,3 | 262 |
Dried apples | 3,1 | 0 | 68,3 | 275 |
Fish and seafood
Gobies | 12,7 | 8,2 | 5,1 | 147 |
Pink salmon | 21,2 | 7,1 | 0 | 151 |
Squid | 18,2 | 0,2 | 0 | 77 |
Flounder | 16 | 2,5 | 0 | 86 |
carp | 17,5 | 1,6 | 0 | 84 |
Carp | 16 | 3,5 | 0 | 95 |
Keta | 22,1 | 5,8 | 0 | 138 |
Sprat | 14,3 | 9,2 | 0 | 142 |
Smelt | 15,3 | 3,3 | 0 | 93 |
Crab meat | 16 | 0,9 | 0 | 67 |
Crab sticks | 17,9 | 2,1 | 0 | 73 |
Rudd | 18,5 | 3,1 | 0 | 106 |
Shrimp | 18 | 0,9 | 0 | 85 |
Icy | 15,6 | 1,3 | 0 | 76 |
Bream | 17,2 | 4,2 | 0 | 109 |
Salmon | 19,2 | 13,8 | 0 | 200 |
Mackerel | 20,2 | 3,6 | 0 | 111 |
Mussels boiled | 9,7 | 1,6 | 0 | 53 |
Pollock | 15,7 | 0,6 | 0 | 67 |
capelin | 13,1 | 11,7 | 0 | 159 |
Navaga | 16,71 | 1,3 | 0 | 78 |
Burbot | 18,6 | 0,8 | 0 | 85 |
sea bass | 17,4 | 5,5 | 0 | 123 |
river perch | 18,3 | 0,7 | 0 | 80 |
Sturgeon | 16,5 | 10,5 | 0 | 161 |
Octopus | 18,5 | 0 | 0 | 74 |
Halibut | 18,5 | 3,2 | 0 | 106 |
Roach | 18,5 | 0,4 | 0 | 108 |
crayfish boiled | 20,3 | 1,2 | 1,1 | 96 |
Carp | 18,1 | 5,2 | 0 | 119 |
saury | 18,3 | 20,5 | 0 | 257 |
herring | 17,1 | 5,8 | 0 | 124 |
Herring | 17,3 | 19,9 | 0 | 248 |
Salmon | 20,9 | 15,3 | 0 | 222 |
Whitefish | 19 | 7,3 | 0 | 141 |
Mackerel | 18 | 9,5 | 0 | 158 |
catfish | 16,7 | 8,4 | 0 | 141 |
Horse mackerel | 18 | 5,3 | 0 | 119 |
Sterlet | 17,3 | 6,3 | 0 | 126 |
Zander | 19 | 0,7 | 0 | 81 |
Cod | 17,7 | 0,5 | 0 | 76 |
Tuna | 21,7 | 1,3 | 0 | 95 |
coal fish | 13,3 | 11,4 | 0 | 153 |
sea eel | 14,2 | 30,7 | 0 | 331 |
oysters | 14,4 | 0,3 | 6,2 | 91 |
Trout | 19,6 | 2,1 | 0 | 99 |
Hake | 16,4 | 2,3 | 0 | 84 |
Pike | 18,2 | 0,8 | 0 | 83 |
Maritime language | 10,3 | 5,3 | 0 | 89 |
Sweets
Of course, when it comes to purchased goods, there are no problems with the calculation of proteins, fats and carbohydrates, as well as the calorie content. On the packaging of any product today you can find all the necessary information . But fortunately, in order to achieve the ideal body, most fitness, bodybuilding and nutrition gurus advise limiting your trips to the supermarket as much as possible and trading them for visits to markets or live organic food stores. Healthy eating requires diligent menu preparation and several hours a day for cooking from its adherents. It is advisable to forget about ready-made foods for meals. Sweet yogurts, semi-finished products, cookies, sausages, sausages and other goodies are extremely harmful to the body due to the abundance of all kinds of additives in them, which cause additional appetite, impair metabolism, retain water in the body and generally negatively affect health. Giving up store-bought goodies doesn't mean giving up the joy of eating. Just eating a healthy person requires attention to the diet and some culinary skills.
Jam | 0,4 | 0,2 | 74,5 | 286 |
waffles | 8,2 | 19,8 | 53,1 | 425 |
Hematogen | 6,2 | 2,8 | 75,5 | 352 |
Dragee fruit | 3,7 | 10,3 | 73,4 | 388 |
Zephyr | 0,7 | 0 | 77,3 | 295 |
Iris | 3,1 | 7,7 | 81,2 | 384 |
Caramel | 0 | 0,2 | 77,3 | 291 |
Chocolate candies | 3,9 | 39,7 | 54,6 | 576 |
Marmalade | 0 | 0,2 | 77,1 | 289 |
Honey | 0,6 | 0 | 80,5 | 312 |
ice cream ice cream | 3,6 | 15,1 | 20,5 | 223 |
Creamy ice cream | 3,6 | 10 | 19,5 | 182 |
popsicle ice cream | 3,6 | 20 | 19,5 | 278 |
Paste | 0,6 | 0 | 80,1 | 301 |
oatmeal cookies | 6,5 | 14,1 | 71,4 | 430 |
Butter cookies | 10,5 | 5,2 | 76 | 447 |
puff pastry | 5,7 | 38,3 | 46,8 | 543 |
Biscuit cake | 4,9 | 9,1 | 84,1 | 338 |
Gingerbread | 4,4 | 2,9 | 77,1 | 333 |
Sugar | 0,2 | 0 | 99,6 | 377 |
Sunflower halva | 11,4 | 29,3 | 54,6 | 519 |
Dark chocolate | 5,2 | 35,6 | 52,4 | 546 |
milk chocolate | 6,7 | 35,6 | 52,4 | 552 |
Fruits and berries
apricots | 0,7 | 0 | 10,1 | 44 |
Quince | 0,6 | 0 | 8,7 | 37 |
cherry plum | 0,3 | 0 | 7,6 | 35 |
A pineapple | 0,3 | 0 | 11,9 | 49 |
Orange | 0,8 | 0 | 8,6 | 38 |
Bananas | 1,7 | 0 | 22,1 | 87 |
Cowberry | 0,6 | 0 | 8,8 | 42 |
Grape | 0,5 | 0 | 17,8 | 73 |
Cherry | 0,9 | 0 | 11,1 | 46 |
Pomegranate | 0,9 | 0 | 11,9 | 53 |
Grapefruit | 0,8 | 0 | 7,5 | 37 |
Pear | 0,5 | 0 | 10,6 | 41 |
Blueberry | 1,1 | 0 | 7,4 | 35 |
Melon | 0,8 | 0,3 | 7,3 | 34 |
Blackberry | 1,9 | 0 | 5,1 | 31 |
strawberries | 1,9 | 0 | 7,1 | 40 |
figs | 0,9 | 0 | 13,7 | 57 |
Kiwi | 1 | 0,7 | 9,7 | 46 |
Dogwood | 1,1 | 0 | 9,4 | 42 |
Strawberry | 0,6 | 0,4 | 7 | 30 |
Cranberry | 0,7 | 0 | 4,9 | 27 |
Gooseberry | 0,8 | 0 | 9,7 | 43 |
Lemon | 0,9 | 0 | 3,3 | 30 |
Raspberry | 0,7 | 0 | 9,2 | 43 |
Mandarin | 0,9 | 0 | 8,8 | 39 |
Mango | 0,6 | 0,4 | 11,8 | 69 |
Cloudberry | 0,9 | 0 | 6,9 | 33 |
Sea buckthorn | 0,8 | 0 | 5,6 | 31 |
Peaches | 0,9 | 0 | 10,1 | 42 |
pamelo | 0,6 | 0,1 | 6,1 | 29 |
Rowan | 1,6 | 0 | 12,2 | 57 |
Plum | 0,8 | 0 | 9,7 | 41 |
White currant | 0,4 | 0 | 8,5 | 37 |
Red currants | 0,6 | 0 | 8,7 | 39 |
Black currant | 1,0 | 0 | 8,0 | 38 |
Persimmon | 0,7 | 0 | 15,7 | 61 |
Sweet cherry | 1,3 | 0 | 12,5 | 54 |
Blueberry | 1,2 | 0 | 8,8 | 41 |
Mulberry | 0,6 | 0 | 12,5 | 50 |
Rosehip fresh | 1,5 | 0 | 24,2 | 106 |
Dried rosehip | 4,5 | 0 | 60,1 | 259 |
Apples | 0,5 | 0 | 11,4 | 48 |
Bread and bakery products, flour
Bagels | 16,4 | 1,1 | 69,7 | 342 |
Sliced loaf | 9,4 | 2,7 | 50,7 | 261 |
Bagels | 16,4 | 1,1 | 69,7 | 342 |
Bun | 7,4 | 1,8 | 43,7 | 218 |
Lavash Armenian | 7,7 | 1,1 | 47,8 | 239 |
Wheat flour of the highest grade | 10,4 | 0,8 | 74,5 | 324 |
Wheat flour I grade | 10,6 | 1,4 | 73,6 | 329 |
Wheat flour II grade | 11,6 | 1,9 | 70,7 | 328 |
Rye flour | 6,8 | 1,2 | 76,8 | 321 |
Drying | 11,1 | 1 | 73,2 | 335 |
Wheat crackers | 11,6 | 1,8 | 72,1 | 327 |
Rye bread | 4,7 | 0,6 | 49,5 | 210 |
Wheat bread from flour I grade | 7,4 | 2,2 | 53 | 246 |
Eggs
What calories are, what they are for and whether they need to be counted are questions that almost every person asks sooner or later.
A calorie is a unit of living energy that a person takes from any food. Theoretically, the unit that is needed to warm the water.
A person is 80% water. That is, we take calories and turn them into movement. All human life is movement.
Why you need to count calories
Any product has its own calorie content. But each deserves special attention. For example, fatty foods contain more calories.
They carry great energy value. But vegetables are the least calorie. A person on a diet should consume more of them.
Calories are usually counted by people who are engaged in weight loss or those who maintain their weight at the same stable level. Athletes often count calories to keep fit.
To maintain a normal vitality, a person needs a certain number of calories per day.
This is an individual number for everyone. You can determine it by counting according to a special formula.
Here it is: the weight you are aiming for should be divided by 0.453 and then multiplied by 14. The result will be the desired number of calories that you should consume daily.
Also, depending on physical activity, the resulting number must be multiplied by 1.2 (with a sedentary lifestyle), 1.375 (this is for medium activity), 1.5 (high activity) or 1.7 (very high activity).
The last coefficient is found only in athletes. The average person almost always has an average activity.
For weight loss, it is better to combine exercise with calorie counting. Then the desired result will come much faster.
If there are more calories per day, then excess weight quickly comes on, since unnecessary calories are not consumed, but are postponed for future possible hard times. This is how the human body works.
When calculating the daily ration, it must be borne in mind that during heat treatment, products usually lose up to 15% of their calorie content.
Let's take an example: for a girl with an ideal weight of 55 kg and high physical activity, 2000 kilocalories are needed per day.
For successful weight loss, you need to divide meals into 5 or 6 times a day in small portions. If you really want to lose weight and a person reduces the number of calories needed to speed up the process, then it is better not to do this. It may be dangerous.
When the body lacks the familiar, it begins to get angry in the literal sense. Accumulates fatigue and, as a result, breaks down.
The energy value of products can be found in the video.
You can reduce the diet by 500 calories, but no more. Without food, all metabolic processes are disrupted and instead of losing weight, a person gets weight gain even from light foods.
You need to lose weight with a calm approach and gradually, because a sharp drop in kilograms also leads to problems in the body.
In order not to feel discomfort, you need to choose lean meat, light dairy dishes, and also eat vegetables and fruits.
Key to successful weight loss:
- for breakfast there should be porridge;
- need to drink more water;
- give preference to protein foods;
- don't forget your favorite food. If it is high-calorie, that is, in the most minimal quantities;
- motivation matters a lot. You must have a goal.
Calorie table of main products
dairy products | |
Milk 2.5% | 52 |
Milk 3.2% | 58 |
Kefir Nulevka | 30 |
Kefir one percent | 40 |
Kefir 3.2 | 56 |
Cottage cheese | 101 |
Unsweetened yogurt | 51 |
Yogurt sweet | 70 |
Sour cream 15% | 160 |
Sour cream 35% | 337 |
Condensed milk in a jar | 320 |
Powdered milk | 476 |
Meat and meat products | |
Chicken meat | 167 |
mutton | 203 |
veal | 90 |
beef | 187 |
pork | 480 |
pig tongue | 208 |
beef tongue | 163 |
turkey | 197 |
duck | 346 |
rabbit | 199 |
horsemeat | 143 |
Beef liver | 98 |
pork liver | 108 |
chicken liver | 166 |
chick | 156 |
Egg | 157 |
Quail egg | 168 |
Fish and fish products | |
squid | 75 |
shrimps | 83 |
crabs | 69 |
salmon | 219 |
pink salmon | 147 |
sturgeon | 164 |
tuna | 96 |
acne | 330 |
pike | 82 |
chum salmon | 138 |
Cod liver | 613 |
cod | 75 |
Red caviar | 250 |
Black caviar | 236 |
Mushrooms and their products | |
white | 25 |
dried | 210 |
honey mushrooms | 20 |
Mushrooms with sour cream | 230 |
fried | 163 |
boiled mushrooms | 25 |
Marinated champignons | 110 |
mice | 19 |
boletus | 19 |
Fruits and berries | |
apples | 45 |
bananas | 90 |
orange | 45 |
Strawberry | 38 |
raspberry | 45 |
peach | 45 |
apricot | 47 |
sweet cherry | 53 |
currant | 43 |
lemon | 30 |
kiwi | 59 |
avocado | 100 |
a pineapple | 44 |
plum | 44 |
mandarin | 41 |
pears | 42 |
melons | 45 |
watermelon | 40 |
cherry | 25 |
grapefruit | 30 |
blackberry | 32 |
blueberry | 44 |
Vegetables | |
potato | 60 |
cabbage | 23 |
carrot | 33 |
onion | 43 |
cucumbers | 15 |
tomatoes | 20 |
garlic | 60 |
beet | 40 |
Bulgarian pepper | 19 |
pumpkin | 20 |
zucchini | 24 |
broccoli | 34 |
radish | 16 |
cauliflower | 18 |
eggplant | 25 |
Greens | |
dill | 30 |
parsley | 23 |
spinach | 16 |
sorrel | 17 |
salad | 11 |
green onion | 18 |
Porridge and beans | |
buckwheat | 346 |
oatmeal | 374 |
semolina | 340 |
barley | 342 |
wheat | 352 |
barley | 343 |
corn | 369 |
rice | 337 |
soy | 395 |
beans | 328 |
peas | 280 |
lentils | 310 |
barley | 315 |
Bread and bakery | |
bagels | 336 |
long loaf | 264 |
Lavash Armenian | 236 |
Flatbread rye | 376 |
White bread crackers | 331 |
Bread brick, molded | 200 |
Borodino bread | 201 |
baguette | 283 |
milk bun | 313 |
bran bun | 157 |
Fin-crisp crispbread | 285 |
Calorie table of ready-made first courses
Calorie table of ready-made second courses
rice | 78 |
buckwheat | 90 |
oatmeal | 88 |
semolina | 80 |
barley | 322 |
corn | 325 |
Wheat | 90 |
barley | 106 |
rye | 343 |
Milk porridge | |
rice | 97 |
buckwheat | 328 |
oatmeal | 102 |
semolina | 98 |
corn | 120 |
wheat | 135 |
barley | 109 |
Garnish | |
Mashed potatoes with milk and butter | 85 |
pasta | 103 |
fried potatoes | 154 |
French fries | 303 |
Egg dishes | |
scrambled eggs | 243 |
omelette | 184 |
boiled chicken egg | 160 |
Ready vegetable dishes | |
cabbage rolls | 95 |
Stuffed pepper | 176 |
Vegetable stew | 129 |
sate | 59 |
Grilled vegetables | 41 |
Eggplant caviar | 90 |
Zucchini caviar | 97 |
Zucchini fritters | 81 |
potato pancakes | 130 |
Stewed cabbage | 46 |
Fish and seafood | |
Salted trout | 227 |
Salmon slightly salted | 240 |
Salted herring | 200 |
Dried vobla | 235 |
Herring in oil | 301 |
Smoked mackerel | 150 |
Sprats | 563 |
Canned cod liver | 613 |
Buttered sardines | 249 |
Baked salmon | 101 |
Boiled squids | 110 |
Shrimp boiled | 95 |
Fried flounder | 75 |
fish cakes | 259 |
fish pate | 151 |
Rolls and sushi | |
Philadelphia | 142 |
California | 176 |
Roll with salmon | 116 |
with eel | 110 |
with cucumber | 80 |
Alaska | 90 |
Shrimp sushi | 60 |
With caviar | 39 |
with salmon | 38 |
With squid | 22 |
with eel | 51 |
With scallop | 24 |
With scrambled eggs | 50 |
Salads | |
Salad of tomatoes and cucumbers with butter | 89 |
Sauerkraut | 27 |
the vinaigrette | 76 |
Salad crab sticks, corn | 102 |
Greek | 188 |
Russian salad | 197 |
mimosa | 292 |
Caesar | 301 |
Meat dishes | |
Doctor's boiled sausage | 257 |
Amateur boiled sausage | 301 |
ham | 270 |
Pork skewers | 324 |
Beef kebab | 180 |
Grilled chicken | 166 |
salo | 797 |
Meat in French | 304 |
Pork chop | 305 |
Pork cutlet | 340 |
aspic | 330 |
Escalope | 366 |
Beef Goulash | 148 |
Roast veal | 192 |
Semi-smoked sausage | 420 |
Cooked-smoked sausage | 507 |
Lamb shish kebab | 235 |
Turkey barbecue | 122 |
Dairy sausages | 266 |
Hunting sausages | 296 |
ham | 510 |
Canned beef stew | 220 |
Liver pate | 301 |
Smoked pork belly | 514 |
goose pate | 241 |
Foie gras | 462 |
meat pate | 275 |
dolma | 233 |
Calorie table for ready-made snacks
Herring under a fur coat | 183 |
Ham sandwich | 258 |
A cheese sandwich | 321 |
Sandwich with red caviar | 337 |
Sandwich with boiled pork | 258 |
Sandwich with black caviar | 80 |
Boiled beets with mayonnaise | 130 |
Jellied fish | 47 |
julienne | 132 |
Liver cake | 307 |
Marinated mushrooms | 110 |
pickles | 100 |
pickled tomatoes | 13 |
Spicy appetizer with garlic | 557 |
Saltison from chicken fillet | 239 |
Salmon carpaccio | 230 |
crisps | 510 |
Dried squid | 286 |
Smoked chicken wings | 290 |
forshmak | 358 |
hummus | 166 |
Sandwich with tongue and horseradish | 260 |
White bread croutons | 331 |
Rye croutons | 336 |
Roasted salted peanuts | 598 |
popcorn | 375 |
Risotto with mushrooms | 118 |
jamon | 241 |
Calorie table of ready-made dairy and flour dishes
Dairy dishes
Russian cheese | 371 |
Dutch cheese | 361 |
Processed cheese | 226 |
Baked milk | 84 |
cheese | 260 |
Pancakes with milk | 170 |
Tea with milk | 38 |
Coffee with milk | 160 |
Milk jelly | 43 |
Milk shake | 112 |
milk cake | 306 |
Spoiled milk | 60 |
Cottage cheese casserole | 197 |
Panna cotta | 118 |
Creme brulee ice cream | 134 |
Milk soup | 58 |
Eggnog | 187 |
homemade cheese | 113 |
pancakes | 193 |
Custard | 215 |
lazy dumplings | 254 |
cheese pie | 339 |
Milk dessert | 78 |
syrniki | 275 |
vanilla ice cream | 207 |
ayran | 27 |
Glazed curds | 334 |
Curd mass with raisins | 334 |
cappuccino | 45 |
Adyghe cheese | 240 |
Cheese balls | 361 |
Flour dishes
Hot dog buns | 296 |
toasts | 258 |
bagels | 357 |
Meat pies | 219 |
Patties with potatoes | 251 |
Fried pies with cabbage | 230 |
cheesecakes | 320 |
belyash | 223 |
Pancakes with cabbage | 147 |
Pancakes with cottage cheese and sour cream | 640 |
Vareniki with potatoes | 215 |
dumplings | 224 |
pasties | 264 |
Pampushki with garlic | 299 |
Vareniki, cottage cheese | 198 |
Vareniki with cherries | 182 |
Vareniki with potatoes and mushrooms | 184 |
Pizza Margherita | 158 |
Pizza Four cheeses | 196 |
Pizza with mushrooms and cheese | 199 |
Pizza Caesar | 199 |
Pizza with chicken and pineapple | 121 |
Pizza with seafood | 206 |
Lasagna with vegetables | 334 |
lasagna plain | 460 |
pasta bolognese | 208 |
Spaghetti with butter | 345 |
Pancakes with mushrooms | 218 |
Pancakes with honey | 351 |
Pancakes with red caviar | 325 |
cabbage pie | 157 |
biscuit | 297 |
manna | 218 |
croissant | 406 |
kulebyaka | 230 |
Nut cookies | 270 |
Cherrypie | 315 |
Charlotte with apples | 197 |
Strudel with apples | 239 |
donuts | 330 |
Pie with meat | 268 |
Homemade noodles | 322 |
Pancakes with sour cream | 311 |
gingerbread | 335 |
biscuit cookies | 400 |
Oatmeal cookies | 437 |
cottage cheese cookies | 315 |
Bun with poppy seeds | 310 |
Sweet straw | 400 |
crackers | 504 |
chocolate chip cookie | 216 |
Artek waffles | 516 |
Muffins with raisins | 304 |
khachapuri | 280 |
Meat pie | 251 |
Fish pie | 120 |
Sausages in dough | 344 |
Learn about the Kremlin diet on our website.
The article talks about weight loss conspiracies. To believe or not to believe and how to conduct.
The recipe for onion soup for effective weight loss is here.
Calorie table for ready-made desserts
Whipped cream | 257 |
Whipped cream with fruits | 351 |
Whipped cream with chocolate | 183 |
vanilla ice cream | 207 |
Chocolate ice cream | 216 |
popsicle ice cream | 270 |
Biscuit chocolate cake | 569 |
Napoleon cake | 247 |
Honey cake | 478 |
Black prince cake | 348 |
Cake Cherry drunk | 291 |
meringue | 270 |
Kyiv cake | 308 |
fruit jelly | 82 |
kozinaki | 419 |
lemon cake | 219 |
eclair cake | 241 |
potato cake | 310 |
Chocolate pudding | 142 |
halva | 550 |
sherbet | 466 |
cheesecake | 321 |
honey | 314 |
Strawberries with cream | 93 |
Fruit salad | 73 |
Chocolate bar "Mars" | 298 |
Chocolate bar "Snickers" | 506 |
Chocolate bar "Twix" | 498 |
Chocolate bar "Bounty" | 471 |
Chocolate "Milka" milk | 534 |
Dessert Tiramisu | 300 |
Apple marshmallow | 324 |
chocolate cream | 272 |
Sweets "Squirrel" | 358 |
Sweets "Grilyazh" | 523 |
Crisps "Raffaello" | 623 |
Sweets "Ferrero Rocher" | 580 |
Berry mousse | 167 |
homemade sweets | 514 |
Calorie table of ready-made drinks and sauces
Beverages |
|
Water without gas | 0 |
Water with gas | 0 |
fanta | 51 |
Coca Cola | 49 |
pepsi cola | 49 |
sprite | 29 |
Mirinda | 51 |
lemonade | 123 |
kvass | 37 |
kissel | 97 |
Black tea | 0 |
Green tea | 0 |
fruit tea | 3 |
Black tea with sugar | 28 |
Tea with sugar and lemon | 29 |
Tea with honey | 32 |
Instant coffee | 1 |
Espresso coffee | 136 |
Coffee with sugar | 45 |
Coffee with sugar and milk | 68 |
Cocoa with milk and sugar | 379 |
Hot chocolate | 568 |
Dried fruits compote | 37 |
apple broth | 8 |
Strawberry compote | 42 |
Apple juice | 102 |
peach juice | 56 |
cherry juice | 88 |
pear juice | 46 |
fruit juice | 52 |
Blackcurrant juice | 89 |
grapefruit juice | 73 |
beetroot juice | 61 |
pomegranate juice | 54 |
vegetable juice | 71 |
Tomato juice | 17 |
carrot juice | 66 |
lemon juice | 92 |
Orange juice | 112 |
fruit juice | 41 |
Alcoholic drinks | |
vodka | 224 |
Vodka with pepper | 221 |
cognac | 239 |
brandy | 239 |
whiskey | 330 |
gin | 233 |
Gin and tonic | 72 |
tequila | 213 |
rum | 224 |
Dry white wine | 68 |
Semi-sweet white wine | 82 |
Dry red wine | 69 |
Wine red semi-sweet | 75 |
Semi-dry white wine | 64 |
Vermouth white | 139 |
martini bianco | 145 |
marengo | 149 |
Cahors | 112 |
Live beer | 58 |
Canned beer | 47 |
Sparkling wine semi-sweet | 106 |
Sparkling wine dry | 86 |
Sparkling semi-dry | 98 |
Cinzano | 155 |
Baileys liqueur | 291 |
Sparkling wine brut | 64 |
Sauce calorie table
For people who are familiar with diets and weight loss techniques, counting calories becomes a useful tool in losing weight. The number of calories consumed gives the body a supply of energy, but if it remains unspent, it is deposited in the form of fat cells. A balanced diet allows you to regulate the ratio of calorie intake and expenditure and control your own weight.
The calculation of the calorie content of meals and products is usually required to maintain fitness, in the process of losing weight or gaining weight. The calculation of calories in products, entrusted to the computer, avoids errors and saves time.
How to use the calorie calculator to determine the calorie content of one meal or to find out how many calories you consume per day?
Using the Calorie Calculator
Table calorie content of food and ready meals broken downinto two parts - “calorie content of dishes” and “calorie content of products”, each of which contains categories of dishes and products. When you click on a certain category, a list of the corresponding dishes or products appears. For each dish, information is provided on the calorie content and the content of proteins, fats, carbohydrates.
We select the dish or product you are interested in - this can be done in two ways:
- enter the name of the dish or product in the search and select the appropriate one from the pop-up list;
- select a product or dish from the list of the corresponding category from the table
Example: you are interested in how many calories are in 200g of pea soup.
- in the part of the table “calorie content of dishes” click on the category “first courses” - a list of first courses will open;
- we look for and select “pea soup” in the proposed list;
- indicate the weight of the portion in the box on the left;
- after specifying the weight, this dish will be added to the list of selected products.
Thus, at the top above the category table, your finalcalorie table of food and ready mealsindicating the number of calories separately for each dish and the final total calorie content. In the final list, it is possible to edit the weight of the product and delete unnecessary dishes.
Such calorie calculator for ready meals and products onlineuseful in analyzing calorie intake if the goal is weight loss. During the day, you can add all your meals to the list and find outhow many calories a dayyou consume. A useful service for losing weight is also a calorie consumption calculator for various activities, you will find it
How to calculate the calorie content of ready meals?
- summing up the kcal of each ingredient of the dish, which can be found in the calorie table;
- by entering all the data into the calorie calculator.
The number of calories in products is indicated in the table per 100 g. When calculating, this number must be multiplied by the actual mass of the specified ingredient, so you cannot do without a kitchen scale. Since we usually prepare a dish for several servings, the amount received must be divided by their number.
To find out how many calories you consume for the whole day, you will need to add together the calorie content of all meals eaten. If you use to calculate food calorie analyzer , then all arithmetic operations are performed automatically. You only need to select a dish or product and indicate the portion eaten.
The rate of calorie intake
Each person has their own standards. It depends on gender, age and activity. Women generally need fewer calories to function normally than men. People with reduced activity are less than those who play sports. With age, the required number of kcal decreases.
Thus, if you are a man leading an active lifestyle and under the age of 30, then your bar will be the highest - 3,000 kcal per day. If you are an active young woman, then your norm is already lower - 2,400 kcal. If you are an elderly man who does not lean on sports, but is moderately active, then for you the optimal calorie intake is 2,200 kcal.
Also, when calculating the norm, you can build on the ideal weight that you are striving for. You can calculate the daily kcal intake using the following averaged formula: desired weight * 14 / 0.453. The number of calories received is your daily allowance, which should not be exceeded, but it is also not recommended to underestimate.
In addition to the norm of calories, there is an optimal amount of macronutrients consumed. Proteins make up 10-15% of the total kcal, fats - 25-30%, and saturated ones account for only 7%, the rest is given to carbohydrates.
How much do you need to reduce your calorie intake to lose weight?
If you are aiming to lose weight, then reducing the calorie intake is indispensable. It is calculated according to the above formula. But not any desired weight is considered safe. Experts do not recommend reducing daily calories by more than 20%.
You can check this by dividing the resulting value by the total caloric content consumed at the moment. If the calculated number is greater than or equal to 0.8, then the reduction in kcal will not harm the body. In no case should you reach the dangerous limit of 1,800 kcal for men and 1,200 kcal for women. To strictly adhere to this allowable level, use calorie counter for ready meals.
Ways to reduce the calorie content of meals
It is possible to reduce the calorie content of ready-made meals and products by 100 grams not only by selecting low-calorie ingredients, but also by using special cooking methods. Foods that are heat-treated already lose up to 15% of calories. A slow cooker and a double boiler help to reduce the calorie content of dishes as much as possible.
Pre-treatment of products is also important. By removing the skin from the chicken, you will get a less high-calorie dish in the end. And by ditching processed foods and opting for making your own from scratch, you can reduce the amount of saturated fat you use. Another important point is the presentation of the dish. The smaller the plate, the smaller the portion you will eat.
Probably, now there is no such person who would not hear the word "calorie". But not everyone understands what exactly it means. The term was first introduced by Swedish physicists back in the 18th century and was used to determine the heat of combustion of fuel. Now the concept of "calorie" is used in utilities and energy, as well as to denote the value of products. The word acquired the greatest popularity in the latter sense. Calories in foods are the amount of energy that enters the body when they are digested and fully assimilated. A person spends it on maintaining the work of his body, on daily activities, and spends it constantly, even in sleep. This energy is usually measured in kilocalories (abbreviated as kcal). It is also possible to calculate in kilojoules (kJ), units of measurement that are close in value.
calories in foods
Of greatest interest is the energy contained in food products. In production, their exact value is measured in a special device, a calorimeter, by burning in its sealed chamber. The amount of heat released in this case is the energy value. This is how the manufacturer determines how many calories are in the food. To inform buyers, this value is applied to the packaging in which the product will be sold. The number of calories in products is usually indicated per 100 grams of weight.
food and weight
Having found out that calories in foods are energy entering the body, it is not so difficult to understand that its excess can lead to weight gain. But nutritional value is also important, that is, the amount of carbohydrates, fats and proteins. These concepts are interrelated. No wonder it is believed that excessive consumption of fatty and sweet (high-carbohydrate) foods leads to weight gain. Just look at the calories in foods. The table per 100 grams for carbohydrates, fats and proteins is given below.
That is why the labels indicate not only the energy, but also the nutritional value of products. Knowing how many calories are in foods, the amount of carbohydrates, proteins and fats, it is easy to lose or increase body weight. It is enough just to determine your correct weight and the dose of energy and nutrients necessary for the body.
Calories in products, table per 100 grams
Keeping track of your diet, the energy value of the diet is a good habit for a person who leads a healthy lifestyle and keeps fit. Counting calories in foods is easy, and you don't have to memorize information from every product label. It is enough to use the already accumulated knowledge. They will easily answer the question of how many calories are in foods. A table of the main foodstuffs with average values is given below. The number of calories per 100 g of the product is given in the second column, proteins - in the third, fats - in the fourth, carbohydrates - in the fifth.
Bakery products unsweetened
Baton simple | ||||
bran long loaf | ||||
Unsweetened bun | ||||
Bread Borodino | ||||
Whole grain bread | ||||
White wheat bread | ||||
bran bread | ||||
Rye bread | ||||
Confectionery and pastries
Sugar dragee ("Sea pebbles", etc.) | ||||
Marshmallow white | ||||
Caramel (lollipops) | ||||
Caramel (with filling) | ||||
candy fudge | ||||
Chocolate candies | ||||
Marmalade | ||||
Cookies in glaze | ||||
Cookies with nuts | ||||
Butter cookies | ||||
chocolate biscuits | ||||
puff pastry | ||||
Biscuit cake | ||||
shortbread cake | ||||
Yeast muffin (buns) | ||||
Cornflakes | ||||
Flour products, sweets, especially stuffed or soaked in fat cream, have the highest energy value. It is enough to avoid them to maintain normal weight. Sweet carbonated drinks and juices are in second place in the ranking of hazards. Calories in products, table per 100 grams with the continuation of the list below.
Natural juices and carbonated drinks
apricot juice | ||||
pineapple juice | ||||
orange juice | ||||
Grape juice (with apple) | ||||
cherry juice | ||||
pomegranate juice | ||||
grapefruit juice | ||||
pear juice | ||||
peach juice | ||||
beetroot juice | ||||
plum juice | ||||
Tomato juice | ||||
Apple juice | ||||
Coca Cola and Pepsi | ||||
Gas water with sugar |
At first glance it seems that the numbers are small, but since the calories in foods are given per 100 grams, and the consumption of drinks occurs in much larger volumes, it is worth considering.
Butter products and sausage products are next. Their energy value also inspires concern.
Mayonnaise, oils, fats
Cooking fat | ||||
Mayonnaise "Provencal" | ||||
Mayonnaise low-calorie 20% fat | ||||
Margarine | ||||
Peanut butter | ||||
Sunflower oil | ||||
Olive oil | ||||
Sweet cream butter |
Ready meat products
smoked bacon | ||||
Natural ham | ||||
Sausage ham | ||||
chicken sausage | ||||
Sausage "Doctor" | ||||
Sausage boiled-smoked | ||||
Raw-smoked sausage | ||||
Sausage "Milk" | ||||
Sausages | ||||
Dairy sausages | ||||
Sausages with cheese | ||||
Creamy sausages |
In general, all sausages are rich in fat, and, as a rule, its amount prevails over protein. When choosing the products of meat processing plants, you should pay special attention to this. The most useful choice would be chicken and beef boiled sausage. The carbohydrate group, cereals and pasta are quite useful, as they guarantee long-term saturation. It is important to cook them correctly, without excess fat, taking into account the calories in the products (a table per 100 grams for cereals and pasta is presented below). The weight of raw products is taken into account.
Cereals, pasta
Hercules | ||||
Corn (groats) | ||||
Pasta from durum wheat | ||||
Pearl barley | ||||
Natural meat, fish and milk are the most useful products in the human body. They are rich in protein, which means they saturate for a long time, contribute to the development of muscles, strengthen bones and tissues.
Vegetables and fruits are also helpful. Their calorie content is low, and the taste is attractive. By making these types of staples in your daily menu, you can maintain health for many years and forget about being overweight.
The number of calories in products of the listed categories is given below.
Dairy
Milk 0.5% | ||||
Milk 1.5% | ||||
Milk 2.5% | ||||
Milk 3.2% | ||||
Sour cream 15% | ||||
Sour cream 20% | ||||
Meat
Mutton | ||||
Beef | ||||
beef liver | ||||
chicken liver | ||||
Pork fat | ||||
Lean pork | ||||
Veal | ||||
beef tongue |
Bird
goose carcass | ||||
Turkey carcass | ||||
Chicken liver | ||||
chicken heart | ||||
chicken stomach | ||||
duck carcass | ||||
chicken thigh | ||||
Chicken drumstick | ||||
chicken breast | ||||
chicken carcass | ||||
egg, protein | ||||
Egg, yolk | ||||
Chicken egg (1 piece) |
Fish
Low fat herring | ||||
Mackerel | ||||
Horse mackerel | ||||
sea trout | ||||
Vegetables
Eggplant | ||||
White cabbage | ||||
mature potatoes | ||||
Corn | ||||
Green onion | ||||
Bulb | ||||
Bulgarian pepper | ||||
red radish | ||||
celery root | ||||
Green beans | ||||
Fruit
Orange | ||||
Grape | ||||
Grapefruit | ||||
Mandarin | ||||
Now you know more about the energy value of foods. Choose the right foods for your diet and be healthy!
Administration
Caloric content, or energy value, is the amount of energy that is released when nutrients are oxidized during metabolism.
Ethyl alcohol calories 96% alcohol is 710 kcal/100g. Of course, vodka is alcohol diluted with water and therefore the calorie content of vodka ranges from 220 to 260 kcal / 100 g., by the way, manufacturers of onnoy must indicate this on their products!
Why are many people surprised, “I eat almost nothing, I only eat vodka, but I’m getting fat by leaps and bounds!”? - And all because few people know that vodka is a high-calorie product and gives a lot of energy to the body, and that half a liter of vodka contains the daily calorie intake of a skinny person, and a container of 0.75 contains the daily calorie intake of an average person! For comparison: 100 grams of vodka is 100g. pancakes with butter, 100g. beef patties or 100g. stew.
There is an opinion that alcohol calories are “empty”, because they do not contain nutrients, which means they cannot be stored in fat and therefore do not get fat from alcohol calories. It's a delusion! This only means that the calories of alcohol cannot be stored directly in fat. Alcoholic calories, the so-called "empty" ones, are pure energy that the body needs to spend. You must have noticed that under the influence of alcohol people become more active. 🙂?
The body, receiving a dose of such empty calories, immediately rearranges itself in such a way as to get rid of them in the first place, those. first, the body burns alcohol calories, and then all the rest, if there is such a need for this. Alcohol, this product, which is harmful in large quantities, the body cannot transfer to a reserve, therefore, it strives by all means to remove it as soon as possible, and switches to alcoholic fuel, ceasing to burn fat, protein and carbohydrate reserves, and natural fat reserves prepared for burning are simply deposited for later.
Therefore, despite the fact that alcohol calories are called "empty", because. they do not contain nutrients, they still give a lot of energy to the body, and the body needs to spend this energy. And if you not only drink alcohol, but eat at least something on the same day :), then the body receives much more energy than from food without alcohol. And since it is more difficult for him to spend more energy, the calories from alcohol, as already mentioned, are burned first of all, and the calories that come from food are simply not consumed, but having a nutritional basis, they are deposited in the form of fat in fat depots.
In addition, alcohol provokes cell insensitivity to insulin. (insulin is a hormone that forms adipose tissue). More insulin is produced, and therefore more fat is formed. It should also be remembered that alcohol is a toxin that affects the liver and leads to the development of alcoholic fatty liver disease, fatty liver disease.
Therefore, do not believe the "scientifically proven facts" when they say that the calories in alcohol are "empty", and these vodka calories do not get fat. Get fat, how!