An accurate table of caloric content of products in 100 grams. Learn to count calories and lose weight wisely! Milk, dairy products, eggs

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

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

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

Table of calories and composition of products

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

Table Calorie food No. 2

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 the reserve, therefore, it strives to remove it by all means as soon as possible, and switches to alcoholic fuel, ceasing to burn fat, protein and carbohydrate reserves, and the 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!

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, meat products should not be abandoned - meat and eggs contain a complete set of essential amino acids that the body needs to form muscle mass.

For a healthy diet, choose lean meats and egg whites. Calorie table of meat products:

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:

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:

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.

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:

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.

Modern dietology suggests using the calorie counting method for weight loss, thanks to which a person gets the opportunity to spend more energy than to consume. Calorie table for weight loss - a list of products or ready-made meals with the calculated number of calories per 100 grams for them. They are made for all kinds of food, from apples to pastries.

What is a calorie table

Excess weight is the scourge of modern women and men, every year this problem becomes more and more urgent. The table of caloric content of products for weight loss is designed to prevent the problem, which indicates the energy value of products. This indicator is determined using the amount of proteins, fats and carbohydrates (BJU), the oxidation of which releases a certain amount of energy. The data is stored in a table of caloric content of dishes, and they are used when calculating the kilocalories of food eaten during a diet.

Calorie counting for weight loss

Calorie tables of foods and ready-made meals will help you lose weight when you know the daily intake, a person's need for energy. Nutritionists offer different methods to determine the exact figure. To lose weight by 1 kilogram of weight, you need to eat 7700 kcal less than you burn. The table of calories in foods helps to create the optimal diet for weight loss.

food calorie table

On the Internet, more than one table of calories for weight loss is presented, containing information about the energy value of vegetables, meat, fruits and other things. For successful weight loss, keep a food diary, add everything you eat per day to it, use the calorie table for weight loss for this. For the convenience of users, products are divided into groups.

Calorie table for cereals, flour

Sausages

Dairy

Fruits, berries

Ready meals calorie table

When a recipe includes many products at once, it can be difficult to calculate the energy value on your own. Combining the ingredients, we add oils and sauces to them, which further complicates the calculation task. To find out the amount of energy in a plate, a weight loss food calorie table is used, which shows the numbers for the finished recipe.

First meal

This table includes the most popular soups that appear on our table more often than others. Please note that the data may be inaccurate due to the characteristics of the preparation and the vegetables, meat and cereals used in the recipe:

Main courses

The calorie table contains options for main courses. In self-calculations, one should take into account the increase or decrease in volume that occurs during cooking. The final energy value is calculated by multiplying the kcal of the raw product by the reduction (increase) factor of the portion. Here is the final score:

The nutritional value of lettuce depends on the ingredients that make up its composition. Before cooking, study the contents, conduct an "analysis" of the future treat. For weight loss, it is important that there are no high-calorie foods in the list of salad components. Your figure will benefit from salads on the menu that contain low-calorie ingredients, such as vegetables, eggs, lean meats and cheeses. To make it easier to calculate the calorie content of products for weight loss, use the calorie table. It is difficult to calculate the total calorie content, because the numbers depend on the type and amount of dressing.

Porridges and side dishes

All information from the calorie table of ready meals is relative. The content of carbohydrates, proteins and fats may vary depending on the type of product, the characteristics of its preparation, the nuances of the recipe, and the methods of technological processing. If you add 10 grams of butter to a serving of porridge, then its calorie content will double:

Drink calorie table

Drinks are an integral part of nutrition, so it is important to consider their energy value, which will show the calorie table for weight loss. Many do not attach importance to the amount of juice or tea they drink per day, and in vain. Each glass or cup can contain a lot of energy that you don't include in your calorie counter. The only drink that has a zero calorie content is water, other liquids have a certain energy value.

Calorie table for alcoholic beverages

Calorie table for soft drinks

Video: how to count calories in food

Multiplicity of food intake - optimally three to four meals a day, good nutrition. Recommended by some nutritionists five or six times a meal is acceptable only with a sufficiently "active" and efficient digestive system, when the stomach has already freed itself from overcooked food by the next meal and has had time to rest and recover. Before eating and immediately after a meal - leisurely walks in the fresh air (exercise), which is good for digestion and will teach you not to overeat. The average (by weight and height) adult requires approximately 1500-2000 kilocalories per day, plus energy expenditure for walking (200-300 kcal per hour, at an average speed on a level road) or running (500-700 kcal / h, according to flat terrain). If you live on a diet, starving, trying to lose weight on a minimum of calories in food, respectively, the total calorie content of what you eat will be less.

Calorie portions of products:

A portion of ice cream - 150-200 kilocalories
Borsch, 500g - 200
A piece of bread - 50-100
Serving of boiled potatoes - 150
Lean / fatty meat (100g) - 200 / 400
Instant porridge (bag) - 140
A glass of whole milk, 3.2% (fat content) - 120.
Chocolate bar Mars - 160
Butter sandwich - 200-300
Portion of pasta (150g) – 250
Candy - 50
Sugar (1 teaspoon) - 25.
Ham sandwich - 200
Cheese sandwich - 150-200
Fish - 150-200
Compote - 120
A piece of cake - 300 (in fatty varieties - more calories)
A cup of coffee with milk (no sugar) - 50.
Apple, medium size (about 150 grams), red / green - 80/40
// green and yellow apples - generally healthier than red ones, they contain fewer calories
Banana - 80
A glass of grape juice - 100 kilocalories

A varied diet, balanced in quantity and quality composition of products, taking into account the individual conditions of human life, physical activity - contributes to the natural normalization of weight. The body needs a sufficient amount of proteins, fats, carbohydrates, vitamins and mineral salts.

The proportions of food intake during the day: the calorie content of breakfast should be 35% of the daily norm, by the number of calories, lunch - 40%, dinner - 25%.

After meals, you can take fat-soluble vitamins A, D, K, E, as well as supplements containing potassium, sodium, and iron.

Food grain bran (in the form of cereals, granules or flakes), rich in fiber, vitamins and trace elements - should be included in the daily diet, with dietary nutrition, but they must be taken in strictly limited quantities (this is "heavy for the stomach", indigestible food, which, moreover, increases in volume due to swelling in water). The bran should not have large husks. Contraindications to taking bran: exacerbation of gastric ulcer, gastritis (a doctor's consultation is needed). Quantity restrictions - two tablespoons per meal, in total - up to 70 grams (6 tablespoons) during the day (depending on the percentage of fiber, that is, dietary fiber). Low-carbohydrate wheat bran - have a calorie content of about 170 kilocalories per 100 g of dry weight.

Many nutritional problems can be avoided by reducing the amount of refined concentrates (sugar, fatty cottage cheese) eaten, which "hit" the organism, causing overload in the form of sharp jumps in blood sugar and cholesterol levels, etc. It is enough, at least, to recall caries, pancreatitis and excess weight from obesity, the development of which is promoted by refined carbohydrates and fatty foods, in order to appreciate their overall negative impact on the human body.

Sweet foods in their natural form, thanks to fiber, "give" sugar gradually, so after eating them, blood sugar levels do not rise as quickly as after a glass of freshly made pineapple or grape juice, where the fiber is gone. Therefore, even diabetic patients can eat fruits and vegetables in moderation. Interestingly, if you feast on honey along with honeycombs, there will be no jump in sugar, because wax prevents the rapid absorption of fructose and glucose into the blood, although not as much as the fiber found in vegetables and fruits.

Products that cause a rapid jump in blood sugar levels: chocolate, condensed milk, ice cream, marshmallows, caramel, marmalade, halva, waffles, sherbet, cakes, cakes, jam, jam, fruit compotes, honey, sugar, sweet wines, carbonated drinks with sugar syrup (in large quantities contain easily digestible, "fast" carbohydrates). It is relatively safe to consume sugar in the amount of one teaspoon per meal (better - "in a bite" or in the form of 1 candy). Preferably - the use of cane ("brown") in the diet unrefined Sahara. With compensated diabetes, you can use natural sweeteners (xylitol or sorbitol), but their use should be limited - no more than 30 grams per day.

Artificial sweeteners (aspartame, cyclamate, saccharin, acesulfame and other "chemistry") are toxic in large doses. When heated strongly, they become carcinogens. It is believed that their use at the rate of 2.5 mg per 1 kg of body weight per day is safe, but there is still not enough research on them.