Energy value 100 g. Learn to count calories and lose weight wisely! Complex dishes: cream soup and apple sambuca

When it comes to nutrition or weight loss, everyone thinks about calories. They are counted, remembered, identified, and generally done everything to ensure that there are no more than the required number. For what? Then, by exceeding their limit, we risk gaining excess fat, and along with it, developing health problems. In such cases, a table of caloric content of all products comes to our aid. Thanks to her, we can intelligently think through our diet without harming our figure and body.

Where did the word “calorie” even come from? From Latin, of course. Translated, it means “warmth”. Energy is measured in calories. By consuming a dish, we receive a certain amount of calories. To calculate their quantity, we need to know how many kcal can be contained in 100 grams of the product we consume. These indicators are especially important for losing weight, when a person needs to constantly monitor his diet.

For proper nutrition, which is the basis for the stable, uninterrupted functioning of our body, proteins, carbohydrates and fats are required. They are all expressed in calories. 1 g fat = 9 kcal, 1 g protein = 4 kcal, 1 g carbohydrates = 4 kcal

Knowing these data and how many calories are per 100 grams of product, we can literally sculpt our figure, without forgetting about sports and other attributes of an active healthy life.

To determine how many calories we received during meals, from morning breakfast to evening dinner, we need to refer to the table of caloric content of foods. You can download it for free, print it and use it whenever necessary (there is a download link at the end of the article).

For convenience, I divided all products into groups according to caloric content.

“No-calorie” products. This group included products with a calorie content of up to 30 kcal per 100 g. Why did I call these products that? Read the article about. They are even sometimes called negative calorie foods :)

Product	Calorie content(Kcal per 100 g)
Melon	8
A pineapple	10
Dogwood	10
Orange	11
Bulb onions	11
Apricots	12
Pear	12
Watermelon	12
Celery	12
Horseradish	19
cucumbers	19
Salad	20
Rhubarb (stalks)	21
Sorrel	22
Butter	23
Green onion	24
Radish	24
Lemon	24
Spinach	24
Patissons	25
Chanterelles	25
Saffron milk caps	26
Zucchini	26
Asparagus	26
Tomatoes	26
Cherry plum	28
Pumpkin	29
Cranberry	29
Champignon	30

Low calorie foods - 30 - 70 kcal per 100 g. These products are perfect for cooking. This and the previous group of products will be your best friends when losing weight.

Product	Calorie content(Kcal per 100 g)
Honey mushrooms	31
Green beans	31
Sea ​​buckthorn	31
Skim milk	32
Green beans	32
Beef thigh	32
Boletus	33
Turnip	33
Blackberry	34
Beef tenderloin	34
Bulgarian pepper"	34
Eggplant	34
Cauliflower	34
White cabbage	35
Celery (root)	36
Blueberry	37
Cheremsha	39
	40
Swede	41
Radish	41
Sour cream 20% fat	42
Cloudberry	42
Mandarin	43
Carrot	43
White mushrooms	44
Cream 20% fat	44
Chicken egg (white)	44
Dill	45
Wheat flour, premium	46
Cowberry	46
Quince	46
Wheat flour, 1st grade	47
Plum	48
Peaches	50
Mussels	50
Garlic	50
Strawberries	52
Currant	52
Apples	52
Gooseberry	53
Cherry	53
Rowan	54
Blueberry	54
Cherries	54
Beet	54
Acidophilus	55
Parsley	56
Mulberry	57
Parsnip (root)	57
Cow's milk (paste)	59
Pomegranate	59
Figs	59
Raspberries	62
Yogurt	64
Goat milk (raw)	68
Chicken liver	68
Persimmon	69
Cod	69

Products of moderate calorie content. In this group I collected products with calorie content from 70 to 200 kcal per 100 g. This is perhaps the most basic group of products from which you can prepare excellent dishes for a healthy and dietary nutrition. You won’t be able to gain weight with these products :)

Product	Calorie content(Kcal per 100 g)
Haddock	71
Grape	71
Pollock	72
Corn flour	74
Green peas	77
Chicken heart	78
River perch	82
Sturgeon	83
Zander	84
Pike	84
Potato	84
Low-fat cottage cheese	85
Beef kidneys	86
Acne	90
Bananas	94
Shrimps	95
Beef heart	96
Veal 1 category	97
Saira	100
Beef liver	105
Bream	105
Pork liver	109
Squid	110
Carp	112
Chicken fillet	113
Horse mackerel	115
Tuna	136
Pork tenderloin	142
Chicken stomach	144
Pink salmon	147
Cottage cheese semi-fat	156
Chicken egg (white and yolk)	157
Quail egg	168
Beef tongue	173
Rabbit meat	183
Chicken leg	185
Mackerel	191
Lamb thigh	198

High calorie foods- 200 - 450 kcal per 100 g. These are not foods prohibited for the diet, but you should not overeat them.

Product	Calorie content(Kcal per 100 g)
Lamb 1st category	209
Beef 1 category	218
Fat cottage cheese	229
Beef brisket	234
Pork feet	234
Chickens category 1	241
Fresh herring	246
Barley flour	249
Lamb loin	257
Prunes	272
Turkeys 1st category	276
Dried apricots	284
Lamb breast	288
Dried apricots	290
Raisin	296
Peeled rye flour	297
Dates	298
Barley groats	303
Pork thigh	305
Semolina	307
Seeded rye flour	309
Beans	320
Wheat flour, 2nd grade	320
Lentils	321
Pearl barley	342
Corn grits	344
Long grain rice	346
Chicken egg (yolk)	350
Buckwheat	352
Pshenka	353
Pork meat	354
Oatmeal	361
Pork loin	383
Soy flour	384

There is probably no person now who has not heard 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 indicate the value of products. The word gained the greatest popularity in the latter meaning. Calories in foods are the amount of energy entering the body during their digestion and complete absorption. A person spends it on maintaining the functioning of his body, on daily activities, and spends it constantly, even in his sleep. This energy is usually defined in kilocalories (abbreviated as kcal). It is also possible to calculate in kilojoules (kJ), which are similar units of measurement.

Calories in foods

The energy contained in food products is of greatest interest. In production, their exact value is measured in a special device, a calorimeter, by burning it in a sealed chamber. The amount of heat released during this process 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 foods 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 excess body weight gain. But nutritional value is also important, that is, the amount of carbohydrates, fats and proteins. These concepts are interconnected. It is not without reason that it is believed that excessive consumption of fatty and sweet (high-carbohydrate) foods leads to excess weight gain. Just look at the calories in foods. The 100 gram chart for carbohydrates, fats and proteins is given below.

That is why the labels indicate not only the energy value, but also the nutritional value of the 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 foods, table per 100 grams

Monitoring your nutrition and the energy value of your diet is a good habit for a person who leads a healthy lifestyle and watches their figure. Counting calories in foods is easy, and you don't have to memorize the information on each product's label. It is enough to use the knowledge already accumulated. They can easily answer the question of how many calories are in foods. A table of basic food products with average values ​​is given below. The number of calories per 100 g of product is given in the second column, proteins in the third, fats in the fourth, carbohydrates in the fifth.

Unsweetened baked goods

Simple loaf
Bran loaf
Unsweetened bun
Borodino bread
Whole grain bread
White wheat bread
Bran bread
Rye bread

Confectionery and baked goods

Sugar dragee (“Sea pebbles”, etc.)
Zephyr white
Caramel (lollipops)
Caramel (with filling)
Fudge candies
Chocolate candies
Marmalade
Cookies with glaze
Cookies with nuts
Butter cookies
Chocolate cookies
Puff pastry
Sponge cake
Shortcake
Yeast baked goods (buns)
Cornflakes

U flour products, sweets, especially those with filling or soaked in fatty cream, have the highest energy value. Avoiding them is enough to maintain normal weight. Sweet carbonated drinks and juices are in second place in the ranking of harmfulness. Calories in foods, table per 100 grams with the list continued 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, the numbers seem small, but since the calories in foods are given per 100 grams, and the consumption of drinks occurs in much larger volumes, it’s worth thinking about.

Next come butter products and sausage products. Their energy value is also alarming.

Mayonnaise, oils, fats

Cooking fat
Mayonnaise "Provencal"
Low-calorie mayonnaise 20% fat
Margarine
Peanut butter
Sunflower oil
Olive oil
Sweet butter

Prepared meat products

Smoked bacon
Natural ham
Ham sausage
Chicken sausage
Doctor's sausage
Boiled-smoked sausage
Raw smoked sausage
Sausage "Milk"
Sausages
Milk 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 products from meat processing plants, you should pay special attention to this. The healthiest choices would be chicken and beef 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 (the 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 made from durum wheat
Pearl barley

Natural meat, fish and milk are the healthiest foods in the human body. They are rich in protein, which means they fill you up for a long time, promote muscle development, and strengthen bones and tissues.

Vegetables and fruits are also beneficial. Their calorie content is low, and taste qualities attractive. By making these types the main products in your daily menu, you can maintain your health for many years and forget about excess weight.

The number of calories in the 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 is fatty
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, white
Egg, yolk
Chicken egg (1 piece)

Fish

Lean herring
Mackerel
Horse mackerel
Sea trout

Vegetables

Eggplant
White cabbage
Ripe potatoes
Corn
Green onion
Bulb
Bulgarian pepper
Radish red
Celery root
Green beans

Fruits

Orange
Grape
Grapefruit
Mandarin

Now you know more about energy value products. Choose the right foods for your diet and be healthy!

The goal of most people who actively count calories, exercise, and limit their diet is to eliminate excess fat. This same fat in our body also has its own calorie content. That is, this is the number of calories that need to be spent to burn a certain amount of fat. Let's consider what the calorie content of human fat is and what it consists of.

The answer to the question of how many calories are in human fat is 7716 kcal per kilogram. If we convert this value into pounds, we get approximately 3500 kcal per pound of subcutaneous fat.

One gram of pure fat contains 9 kilocalories. But why then is the number of calories in human fat different? The thing is, it's not fat in pure form. It contains a small amount of water, connective tissue and other ballast connections. These impurities are not taken into account when calculating fat in foods, but when calculating calories in a person’s subcutaneous fat, they need to be taken into account.

It follows that a gram of subcutaneous fat contains 7 kcal, rather than the usual 9.

Knowing how many calories are in 1 kg of human fat, you can calculate how many calories you need to burn and consume to lose as much weight as you want. To lose weight, you need to create a calorie deficit, that is, spend more energy than you consume through food. Just create a difference of 500 kcal, and in two weeks you can lose a kilogram of pure fat.

If you create a calorie deficit of 1000 kcal daily, you can reduce the period of losing a kilogram of fat to one week. This is the speed that is still considered safe, but faster weight loss is fraught with negative consequences.

Please note that the express diets that are loved by many, through which you can lose a couple of kilograms in just 2-3 days, remove fluid from the body, which quickly returns when a person adheres to his usual diet again. Fat disappears later, and to get rid of it you need to regularly adhere to proper and moderate nutrition and exercise.

Fat reserves in the body have completely natural and necessary functions: they are responsible for protecting internal organs and supporting the body if you have to starve. It helps to recover from illness and enables women to bear and feed a child.

However, if fat is allowed to exist uncontrollably, in quantities that exceed the norm, it will begin to influence a number of processes occurring in the body. Abdominal fat affects hormonal background and violates it. With a high fat content, internal organs work hard. The body requires more and more calories, accordingly, the person overeats and gains even more weight. Excess weight puts stress on joints, blood vessels, limbs, and increases the risk of a huge list of diseases.

Therefore, it is important to keep your fat level normal and get rid of excess deposits. At the same time, it is important to know not only how many calories are in one kilogram of human fat, but also how to burn it correctly, since with a sudden and incorrect weight loss, it is not fat that will be lost first, but liquid and muscle mass, and the consequences can be very dangerous.

If you lose weight very quickly, you will lose more muscle mass than fat.. Eventually muscle tissue, which are capable of burning fats, will disappear, and at the same time metabolic processes will slow down. Fats do not burn as many calories as muscles, which are destroyed under the influence of fast weight loss. At the same time, the general appearance body, as the skin sags. When the diet comes to an end, the body first of all restores lost fat reserves, and only then begins to restore muscles, but still not to the same extent as before. As a result, weight becomes less, but not due to fats - there are more of them in the body, even if the weight is the same.

To maintain your weight at the same level, you need to consume significantly fewer calories, since fat uses nine times less energy than muscle mass. That is, you will have to go on an even stricter diet. And these are new Negative consequences. The body will not cope with the restrictions, and will try to do everything to ensure that the fat in the body remains and increases, because it is a reserve in case of just such emergency situations. Metabolism will slow down significantly and, thus, you will only worsen both your figure and your health, although you want completely opposite results.

There is an opinion that the number of fat cells in the body is determined by a hereditary factor, such as eye or hair color. However, there is other information that refutes this opinion, and it lies in the fact that the number of fat cells in a child is determined by how the mother ate. It also became known that in obesity, fat cells can divide on their own, and then only surgical intervention can help overcome them.

Fat in the body is divided into several types: brown, subcutaneous and internal. Brown look fat is needed so that the body can maintain the correct temperature. There is enough such fat in the body of infants - it protects them from hypothermia. Subcutaneous fat, as its name implies, is located directly under the skin and is the familiar cellulite. This is exactly the type of fat that we constantly struggle with. As for internal or visceral fat, it is deposited on the surface of human organs and inside them. Fat can grow into muscle tissue and even penetrate into the heart.

Together with the blood, excess fat circulates through the vessels, clogs them, and is deposited on the wall. It becomes difficult for blood to penetrate the body's cells, blood pressure rises, and possible malaise. Cholesterol plaques cause stroke and heart attack. Therefore, it is important to get rid of not only the fat that is visible to the naked eye, but also to release internal organs. Despite the fact that the influence of different types fat is different, their calorie content remains the same.

The fat itself is located in adipocytes or fat cells. To extract it from there, it must be transformed into fatty acids and glycerol. To begin the breakdown process, you need to reduce the level of fatty acids in the blood (through diet) or increase the concentration of ATP breakdown products (through sports), which supply energy reserves and require fatty acids for their formation. We are not talking about glycerol now. Once in the blood, fatty acids move along with proteins and albumins. Their quantity determines blood viscosity and albumin content. This is another factor to consider when losing weight quickly.

Fatty acids are partially consumed for energy resources of ATP with the participation muscle contractions. Muscle activity promotes the utilization of fatty acids. At the end of the acid breakdown process, carbon dioxide and water are formed. After decomposition, water exceeds fatty acids by mass by 7.5 times. Thus, if you lose no more than 500 grams of fat per week, then it is safe. If, say, 1.5 kg of it per week is lost, then the volume of blood per day should increase by 1.5 liters. In total, a person has about five liters of shelter, so the increase will be 30%. And the additional liquid formed when burning fat passes through all vessels, loading the heart, kidneys, and internal organs. If fats are burned very quickly, this leads to severe wear and tear on the heart and kidneys. And this is another factor against rapid weight loss.

If weight loss occurs only through diets, without sports, then this is also not the best option developments of events. Accelerating the weight loss process leads to an increase in the concentration of fatty acids in the body, increasing the risk of cholesterol deposits in blood vessels. If the muscles do not burn fat, it penetrates the liver and puts too much strain on it. Over the course of several strict diets, the liver can become heavily filled with fat cells and become a fatty organ, which provokes cirrhosis of the liver. Help prevent fats from entering the liver physical exercise. The diet should have enough protein, which takes part in the formation of muscles, which take an active part in the utilization of fat. It is also important that the body receives enough vitamins. Useful fish oil and flaxseed oil, which help normalize metabolism.

Now you know how many calories are in one kg of human fat, and how the process of burning this substance occurs. Remember that fat loss should be safe and moderate. It is important to listen to your body and not overdo it.

All people who have ever played sports or thought about losing weight were interested in the question of how many calories a kilogram of subcutaneous fat contains.

One kilogram contains about 7716 calories.

For ease of calculation, this value is often converted to pounds. We find that one pound of subcutaneous fat contains about 3,500 calories.

In order to lose a certain amount of pounds and kilograms, you need to achieve a daily calorie deficit of approximately 500 calories.

A calorie deficit is the difference between the amount you eat and the amount you burn. Under these conditions, you can lose about 1 pound per week (times 7 days), and after 2 weeks you will have lost 1 pound of fat. It’s easy to calculate that with a deficit of 1000 calories every day, the time frame for losing 1 kilogram will be reduced to 1 week.

This calculation is best remembered because nutritionists and doctors consider losing one kilogram in 7 days to be the optimal way to lose weight.

From a biological point of view, such a rate of weight loss is safe for the body.

• proteins;
• fats;
• carbohydrates.

One gram of pure fat contains 9 calories.

But why then is the number of calories in subcutaneous fat different?

The reason is simple - subcutaneous fat consists of:

• pure fat;
• connective tissue;
• water;
• other ballast connections.

When calculating fat in foods, water and other compounds that reduce the fat percentage are not taken into account. And when counting calories in subcutaneous fat, this must be taken into account.

Therefore, we find that 1 gram of subcutaneous fat contains only 7.7 calories. But this is still much less than the number of calories in pure fat. It is necessary to remember this information well: the number of calories in subcutaneous fat is lower due to the presence of connective tissue and water, which do not contain calories, and accordingly reduce the percentage. And the number 9 is used when calculating the nutritional value of a particular dish.

Now let’s briefly repeat the material:

1. 1 kg of subcutaneous fat contains a little more than 7700 calories;
2. A daily calorie deficit of 1000 will help you lose 1 kg per week;
3. 1 kg per week is the maximum safe rate of weight loss;
4. Subcutaneous fat has fewer calories than pure fat due to the presence of water.

So, speaking about fat burning in the last issue, we determined that you can actually burn about 100-120 grams of subcutaneous fat per day without harm to your health. Which means burning 3-4 kg of fat per month. Now, knowing these numbers, you can calculate what ideal calorie deficit needs to be created for an optimal fat burning process. Let me note right away that if you want to burn fat competently, this very deficit must be created by reducing the calorie content of the diet and by increasing energy expenditure. Those. you need to determine how much less you will have to eat and how much more physical activity you will have to do. And now we will find out.
Our starting point, from which we should dance, is caloric balance, i.e. This is when the number of calories consumed is equal to the number of calories burned. In this case, your weight does not change in either direction. There is a balance. If you violate it, it’s a plus – you gain weight. If it’s negative, you lose. To determine this number, you need to know your energy costs. This can be done by calculating your basal exchange rate, i.e. the amount of energy that is spent by your body at rest to maintain vital functions (heart function, breathing) and adding to it the energy consumption from your daily activities. For calculations, you can use special formulas, which I will provide at the end of the article.
You will also need energy consumption tables for various activities. They provide information about how many calories are spent on a particular activity. There are ready-made formulas, but they are less accurate.
So, let's say you calculated that your energy balance is 2000 calories and basal metabolic rate is 1400.
So, if you want to burn 100 grams of fat per day, you need to create an appropriate deficit. Since one gram of fat contains 9 calories, to burn 100 grams of fat you need a deficit of 900 calories. Please note that 900 calories is based on your balance, and not on the amount you currently consume. Because if you now eat 3000, then if you remove 900, you will still remain in the black.
It is optimal to create a calorie deficit by cutting calories from food and increasing energy expenditure through physical activity. Because if you simply decide to cut 900 calories from your food balance, you will end up with a 2000-900 calorie diet of 1100 calories, and drop below your basal rate, which would be the same as starvation. In this case, your metabolism will slow down and the fat burning process will occur slowly, and your health will worsen due to malnutrition. Do you need this? I think no. In addition, fat burns under the influence of hormones, and they are produced mainly during physical activity.
You can create a deficit without reducing your diet, but only by increasing energy expenditure through physical activity, and it will work, but firstly, it will require serious effort, and secondly, we have not yet talked about your excess of calories. Those. those 900 calories are a deficit from balance. But you’re unlikely to be in balance if you’ve been gaining weight lately! For example, if you now get not 2000, but 2500 calories from food, then you need to provide such physical activity that you burn 900+500 (excess from 2000), 1400 calories per day! Do you know how long you need to plow to burn them? I believe that a daily level of physical activity equal to two hours of running or three to four hours of walking will be unsustainable for many.
Therefore, the optimal solution for most is to limit calorie intake to around basal metabolic rate or slightly above, and create the rest through exercise. In practice, an ordinary untrained person who does not have much time can provide additional energy expenditure at the level of 400-500 calories. It's an hour intensive work in the gym or an hour of moderate intensity cardio. Those. 900 calories are divided approximately in half. Let's say 400 for physical fitness and minus 500 from the diet (if balanced). And the further you are from the balance, the more you will need to cut your current diet or add exercise.
In other words, of two people with the same level of balance and basal metabolism, the winner is the one whose current calorie intake is lower, since it is easier for him to cut back on his diet.
We talked about which foods to limit calories and how to create a competent diet in issues called dietetics, you can watch them, everything is described in detail there.
So, let's summarize.
You need to know your calorie balance so you can “dance” from it, your basal metabolic rate so you don’t fall below it, and your current diet so you understand how much you have to cut. However, you may not know your current diet. You can create a new one, for weight loss, using only the first two values. Those. create a diet that contains a given number of calories. In our example, this is 1400-1600 calories.
Do not lower your caloric intake below the basal level.
Create a deficit by reducing food calories and increasing energy expenditure.
Physical activity should be such as to ensure the release of fat-burning hormones. Those. stressful for your body, in other words, it should be quite difficult for you.

Formulas for calculating basal metabolism
Option 1: Divide your weight in kilograms by 0.454.
Multiply the resulting number by 0.409.
Multiply the result by 24 and get the basal metabolic rate expressed in kilocalories per day.
Option 2. Formula for calculating daily energy expenditure for basal metabolism, taking into account weight, height and age (Harris-Benedict formula):
for men: 66 + (13.7 * weight) + (5 * height in cm) – (6.8 * age)
for women: 655 + (9.6 * weight) + (1.8 * height in cm) – (4.7 * age)
Ready-made formulas: Mifflin-San Geor or Ketch-McArdle formulas. Type in a search engine.

One gram of fat contains 9 calories. This means that 100 calories equals approximately 11 grams of fat. It should be noted that when you lose calories and weight, this does not mean that only fat is lost. Human fat often contains water. Therefore, to lose 1 kilogram of weight, you need to spend about 7,700 calories. In terms of losing one kilogram of fat, you will need to burn 9,000 calories. In order to lose weight, you need to spend more calories daily than consumed in food.

What could be better than a beautiful, toned body and good health? For healthy image life and a slim figure, it is not at all necessary to exhaust yourself with strict diets, it is enough to correctly calculate the number of calories consumed, for this there are tables of caloric content of foods.

In this article, for each product its calorie content is written, but it is not difficult to independently calculate the number of calories in a finished dish. It would be like this in life: you come to the store, and there is a calorie sticker on every apple. However, it is necessary to take into account not only the number of calories, but also the content of proteins, fats and fats in the dish. After all, proper nutrition and reasonable calculations using the food calorie table will help you achieve good results in your pursuit of an ideal figure.

For example, for a girl, you need to consume between 1500 and 2000 calories per day. At the same time, the ratio of BJU: proteins 25%, fats 15%, carbohydrates 60%. To easily navigate these numbers, a table of caloric content of products and ready-made meals per 100 grams is useful, which can be easily downloaded with the right mouse button right now.

Okay, this is an example for a girl. Some average blonde. But all people are different and each has their own individual calorie intake, depending on their lifestyle, sports and other physical activities. To achieve the desired figure, you need to burn more calories than you consume.

The basis proper weight loss, without harm to health, is to spend 300 - 500 calories per day more than consumed. Or another option: increase physical activity, taking into account the necessary fat burning, by 300 - 500 calories per day. The second option is preferable, since not only does excess weight disappear, but the figure as a whole improves, acquiring the desired shape.

If you are a supporter of an active lifestyle, then your nutrition should be complete and balanced. This is why the calorie content of the products in the table is calculated per 100 grams in relation to ready-made dishes. The numbers are approximate, it all depends on the characteristics of the preparation. The food calorie table will tell you not only the calorie content of the dish, but also the percentage of fat, protein and carbohydrates.

It is not recommended to completely exclude any food group; for a slim figure, you need to increase your protein intake and reduce fats and carbohydrates.

It is worth remembering that a piece of butter in porridge doubles its calorie content. You should also avoid mayonnaise sauces; they make a rather high-calorie and heavy dish from a light vegetable salad.

Don't miss important information about heart rate and cardio load

To achieve a quick effect, you need to include cardio and other exercises in your daily routine. physical exercise. Intense physical activity, such as: jumping, cycling; will help you lose weight and strengthen your cardiovascular system. During cardio training, it is important to monitor the frequency. For this, there are special fitness trackers that show heart rate and calorie consumption in accordance with the ratio of weight and height.

Everyone has individual aerobic heart rate limits. You should not exceed the indicators and exercise within your aerobic heart rate limits, which are calculated by the formula: 220 minus age, multiplied by 0.6 - this is the minimum limit and 220 minus age, multiplied by 0.8 - this is the maximum limit. These are acceptable standards; exercise in this mode quickly burns excess weight. And the table of caloric content of products will be useful for selection proper nutrition.

• (220 is your age) * 0.8 is the upper heart rate limit;
• (220 is your age) * 0.6 is the upper limit of your heart rate.

Note! The maximum heart rate of any (living) person should not be more than 220 beats per minute. Greater value causes the heart to work excessively and can lead to serious consequences. Remember: to find out your own maximum, you need to subtract your age from 220.

For example, the pulse of a person aged 40 should not exceed (220 minus 40) 180 beats per minute.

Go! Our calorie tables

Our food calorie table, honestly taken from the Internet, supplemented with alcohol, caviar and eggs, and conducted through a nutritionist, shows all the most important things: calories, proteins, fats and carbohydrates per 100 grams. product.

Calorie table for sweets

Everyone knows that to lose weight you need to exclude sweets and confectionery. But you shouldn’t remove it completely, and with moderate consumption you can afford a little something tasty. The table of caloric content of sweets will help you correctly calculate your norm.

Product	Squirrels	Fats	Carbohydrates	kcal
Jam	0,4	0,2	74,5	286
Waffles	8,2	19,8	53,1	425
Hematogen	6,2	2,8	75,5	352
Fruit dragee	3,7	10,3	73,4	388
	0,7		77,3	295
Iris	3,1	7,7	81,2	384
Caramel		0,2	77,3	291
Chocolate candies	3,9	39,7	54,6	576
Marmalade		0,2	77,1	289
Honey	0,6		80,5	312
cream	3,6	15,1	20,5	223
Ice cream	3,6	10	19,5	182
Ice cream popsicle	3,6	20	19,5	278
Paste	0,6		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
Sponge cake	4,9	9,1	84,1	338
Gingerbread	4,4	2,9	77,1	333
White sugar			99,98	387
Brown sugar			97,33	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

Vegetable calorie table

Fresh vegetables are indispensable when losing weight. Light salads will help tame the feeling of hunger and saturate the body with essential vitamins. It is not recommended to season salads with mayonnaise and big amount oil, you can just sprinkle lightly olive oil, but it is better to use lemon or unsweetened yogurt. The vegetable calorie table will help you eat right.

Product	Squirrels	Fats	Carbohydrates	kcal
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		5,7	31
Red cabbage	1,9		6,3	34
Cauliflower	2,7		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		4,2	21
Leek	3,2		7,1	38
Bulb onions	1,6		9,3	41
Carrot	1,3	0,1	6,3	29
Ground cucumbers	0,7		3,1	15
Greenhouse cucumbers	0,7		1,6	9
Olives	0,6	10,2	6,7	111
Sweet green pepper	1,2		4,8	24
Sweet red pepper	1,2		5,5	26
Parsley (greens)	3,8		8	45
Parsley (root)	1,6		11,2	48
Radish	1,5		4,2	22
Radish	1,7		7,1	33
Turnip	1,6		5,8	27
Salad	1,6		2,1	15
Beet	1,7		10,5	46
Tomatoes (ground)	0,7		4,1	19
Tomatoes (greenhouse)	0,7		2,6	12
Beans	4,4		4,4	36
Horseradish	2,6		16,1	70
Garlic	6,6		21,1	103
Spinach	2,5		2,6	22
Sorrel	1,6		5,5	29

Fruit and berry calorie table

For a balanced diet, it is necessary to include fruits in your diet. But due to the fact that fruits and berries contain sugar and stimulate the appetite, it is better to eat them in the first half of the day or replace one meal. The table of caloric content of fruits and berries will help you calculate your norm.

Product	Squirrels	Fats	Carbohydrates	kcal
Apricots	0,7		10,1	44
Avocado	1,6-2,1	25-30 g	—	160
Quince	0,6		8,7	37
Cherry plum	0,3		7,6	35
A pineapple	0,3		11,9	49
Orange	0,8		8,6	38
Bananas	1,7		22,1	87
Cowberry	0,6		8,8	42
Grape	0,5		17,8	73
Cherry	0,9		11,1	46
Pomegranate	0,9		11,9	53
Grapefruit	0,8		7,5	37
	0,5		10,6	41
Blueberry	1,1		7,4	35
Melon	0,8	0,3	7,3	34
Blackberry	1,9		5,1	31
Strawberries	1,9		7,1	40
Figs	0,9		13,7	57
Kiwi	1	0,7	9,7	46
Dogwood	1,1		9,4	42
Strawberry	0,6	0,4	7	30
Cranberry	0,7		4,9	27
Gooseberry	0,8		9,7	43
Lemon	0,9		3,3	30
Raspberries	0,7		9,2	43
Mandarin	0,9		8,8	39
Mango	0,6	0,4	11,8	69
Cloudberry	0,9		6,9	33
Sea ​​buckthorn	0,8		5,6	31
Peaches	0,9		10,1	42
Pamelo	0,6	0,1	6,1	29
Rowan	1,6		12,2	57
Plum	0,8		9,7	41
White currant	0,4		8,5	37
Red currants	0,6		8,7	39
Black currant	1,0		8,0	38
Persimmon	0,7		15,7	61
Cherries	1,3		12,5	54
Blueberry	1,2		8,8	41
Mulberry	0,6		12,5	50
Fresh rosehip	1,5		24,2	106
Dried rose hips	4,5		60,1	259
	0,5		11,4	48

Calorie table for tasty and not so tasty cereals

For proper nutrition, you cannot exclude porridge from your diet, but all cereals contain a lot of carbohydrates and in order not to harm your figure, you should eat them for breakfast. It is better to prepare the side dish with milk or water, without oil. The porridge calorie table will allow you to choose a suitable breakfast for yourself.

Calorie table for flour products

To lose weight, you need to reduce your consumption of flour products. But not all baked goods are harmful. The calorie table for flour products shows that a little should be left in the diet.

Product	Squirrels	Fats	Carbohydrates	kcal
Baranki	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
Armenian lavash	7,7	1,1	47,8	239
Premium wheat flour	10,4	0,8	74,5	324
Wheat flour, grade I	10,6	1,4	73,6	329
Wheat flour, grade II	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 grade I flour	7,4	2,2	53	246

Calorie table for milk and derivatives

Don't forget about dairy products - they are an indispensable product for building muscles. The table of caloric content of dairy products will help you choose your norm without harming your figure.

Product	Squirrels	Fats	Carbohydrates	kcal
Yogurt 1.5%	4,3	1,5	8,4	65
Yogurt 3.2%	5	3,2	8,9	87
Kefir 0%	2,8		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		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
Skim 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
Curd cheeses	7,3	23	27,6	344
Dutch cheese	26,4	26,5		352
Poshekhonsky cheese	26,4	26,3		348
Russian cheese	24,1	29,8	0,4	366
Sulguni cheese	20	24,2		293
Fat cottage cheese	14	18	1,9	236
Low-fat cottage cheese	18,2	0,6	1,8	89
Cottage cheese semi-fat	16,5	9	1,9	156

Calorie table for butter, margarine, fats

Fatty food is harmful to the figure and the consumption of dishes with oil should be limited and such food can only be eaten in the first half of the day. Calorie table for butter, fats and margarine.

Calorie table for nuts and dried fruits

Nuts and dried fruits will satisfy the need for sweets and become great snack. They contain a lot of calories, so moderation is important. Calorie table for nuts and dried fruits.

Product	Squirrels	Fats	Carbohydrates	kcal
Peanut	26,2	45,3	9,9	555
Walnut	13,5	61,5	10,6	662
Raisins with pit	1,7		70,7	273
Raisins sultanas	2,5		71,4	285
Cashew	25,8	54,3	13,3	647
Dried apricots	5,7		65,3	270
Almond	18,3	57,9	13,4	643
sunflower seed	20,9	52,5	5,4	582
Dried apricots	5,3		67,9	279
	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		65,3	262
Dried apples	3,1		68,3	275

Mushroom calorie table

For those losing weight, mushrooms are an ideal option to satisfy hunger. Regardless of the cooking method, there will be no harm to the figure, but it is better when cooked. Mushroom calorie table.

Product	Squirrels	Fats	Carbohydrates	kcal
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
Fresh chanterelles	1,5	1	2,4	22
Dried chanterelles	22	7,2	25,4	268
Fresh boletus	2,5	0,7	1,5	12
Fresh honey mushrooms	2,4	1	2,5	25
Fresh boletus	2,1	1,2	3,4	30
Dried boletus	23,3	9,5	14,4	231
Fresh boletuses	3,3	0,4	3,5	31
Dried boletuses	35,2	5,4	33	325
Fresh saffron milk caps	1,9	0,7	2,3	16
Fresh russulas	1,6	0,8	1,7	15
Fresh champignons	4,3	0,9	1,4	29

Calorie table for eggs, including ostrich eggs

Eggs are great for weight loss important product, contain the vitamins, amino acids and microelements necessary for the body, which are completely preserved during cooking. The egg calorie table will help you balance your diet.

Calorie table for fish, mussels, crab sticks and even octopus

Seafood contains a large amount of vitamins, which saturates the body and improves health. Calorie table for fish and seafood.

Product	Squirrels	Fats	Carbohydrates	kcal
Gobies	12,7	8,2	5,1	147
Pink salmon	21,2	7,1		151
Squid	18,2	0,2		77
Flounder	16	2,5		86
crucian carp	17,5	1,6		84
Carp	16	3,5		95
Chum salmon	22,1	5,8		138
Sprat	14,3	9,2		142
Smelt	15,3	3,3		93
Crab meat	16	0,9		67
Crab sticks	17,9	2,1		73
Rudd	18,5	3,1		106
Shrimp	18	0,9		85
Icy	15,6	1,3		76
Bream	17,2	4,2		109
Salmon	19,2	13,8		200
Mackerel	20,2	3,6		111
Boiled mussels	9,7	1,6		53
Pollock	15,7	0,6		67
capelin	13,1	11,7		159
Navaga	16,71	1,3		78
Burbot	18,6	0,8		85
Sea bass	17,4	5,5		123
River perch	18,3	0,7		80
Sturgeon	16,5	10,5		161
Octopus	18,5			74
Halibut	18,5	3,2		106
Roach	18,5	0,4		108
Boiled crayfish	20,3	1,2	1,1	96
Carp	18,1	5,2		119
Saira	18,3	20,5		257
Salaka	17,1	5,8		124
Herring	17,3	19,9		248
Salmon	20,9	15,3		222
Whitefish	19	7,3		141
Mackerel	18	9,5		158
Som	16,7	8,4		141
Horse mackerel	18	5,3		119
Sterlet	17,3	6,3		126
Zander	19	0,7		81
Cod	17,7	0,5		76
Tuna	21,7	1,3		95
coal fish	13,3	11,4		153
Sea eel	14,2	30,7		331
Oysters	14,4	0,3	6,2	91
Trout	19,6	2,1		99
Hake	16,4	2,3		84
Pike	18,2	0,8		83
Maritime language	10,3	5,3		89

Calorie table for smoked, salted, dried fish

When processing fish, it preserves useful material. Therefore, those losing weight can eat salted, smoked and dried fish, and the calorie table will tell you the norm.

Product	Squirrels	Fats	Carbohydrates	kcal
Dried roach	46,4	5,5		235
Hot smoked pink salmon	23,2	7,6		161
Dried squid	62	2	5	286
Hot smoked sprat	21,3	8,5		162
Spicy salted sprat	14,8	10,5		154
Crab sticks	6,2-7	0,38-0,7	10-16,2	70-95
Salted salmon	21	20,5		269
Dried bream	42	5,9		221
Hot smoked bream	32,8	4,5		172
Cold smoked bream	29,7	4,6		160
Smoked butterfish	18	12		180
Smoked capelin	18	22		270
Hot smoked sea bass	23,5	9		175
Smoked herring	25,4	5,6		152
Hot smoked herring	21,8	14,3		215
Salted herring	19,8	15,4		217
Smoked salmon	22,5	12,5		202
Hot smoked mackerel	22,1	23,8	4,1	317
Smoked trout	26	3,1	0,5	132
Lightly salted trout	20,6	10,1		186
Lightly salted fatty trout	23	15		227
Hamsa salted	21,2	9		166

Calorie table for canned fish and seafood

To lose weight, you can also eat canned food, but avoid products in oil. Calorie table canned fish and seafood, will help you choose your diet.

Product	Squirrels	Fats	Carbohydrates	kcal
Gobies in tomato sauce	17,5	2		88
Squid	15-15,5	1-1,4	1,7-3,1	76-92
Sprat in tomato sauce	14	12	4,5	182
Crabs	18,7	1,1	0,1	85
Salmon	20,6	6,3		144
Mussels	17,5	2		88
Sea kale	0,8	5,1		49
Pollock liver	6	50		474
Cod liver	4,2	67,5	1,2	613
Saury blanched in oil	18,3	23,3		283
Sardines with added oil	19	18		238
Sardines in oil	24,1	13,9		221
Sardines in tomato sauce	17	9,9	1,4	162
Herring	17,5	2		88
Herring in vegetable oil	16,4	26,5		301
Mackerel in oil	13,1	25,1		278
Horse mackerel in oil	15,6	27,4		309
Horse mackerel in tomato sauce	14,8	2,3	73	110
Tuna in its own juice	20,2	0,4		88
Tuna in oil	27,1	9		190
Sprats	17,4	32,4	0,4	363
Sprat pate	12	14	5,3	195

Caviar calorie table

Fish caviar contains many essential microelements; to lose weight, you can eat a couple of teaspoons a day with vegetables. The caviar calorie table will tell you how to balance your diet.

Calorie table for beef, pork, lamb, poultry and other meats

You definitely need to leave meat and poultry in your diet, this is a source of energy. It is better to cook in the oven, slow cooker or boil. Calorie table for meat and poultry.

Product	Squirrels	Fats	Carbohydrates	kcal
Mutton	16,2	15,3		201
Lamb Kidneys	13,4	2,6		78
Lamb Liver	18,9	2,8		102
Lamb Heart	13,6	2,7		85
Beef	18,7	12,6		191
Beef Brains	9,3	9,6		126
Beef liver	17,6	3,2		100
Beef Kidneys	12,4	1,9		67
Beef Udder	12,1	13,8		176
Beef Heart	15,2	3,1		89
Beef Tongue	13,4	12,1		160
horsemeat	20,3	7,1		149
Rabbit	20,6	12,8		197
Pork lean	16,3	27,9		318
Pork is fatty	11,6	49,1		484
Pork kidneys	13,2	3,2		84
Pork liver	18,6	3,5		105
Pig heart	15,2	3,1		87
Pig tongue	14,4	16,5		203
Veal	19,9	1,1		91
Geese	16,4	33,1		359
Turkey	20	12,3	0,6	192
Chicken carcass 1st category	at least 17	no more than 20	—	250
Chicken carcass with skin, category 2	at least 19	no more than 11	—	175
The nutritional value chicken parts.
1st grade broiler chickens	at least 16	no more than 14	—	190
Broiler chickens 2nd grade	at least 18	no more than 7	—	135
Ducks	16,4	61,3		348

Calorie table for sausages, frankfurters and wieners

Product	Squirrels	Fats	Carbohydrates	kcal
Boiled sausage Doctorskaya	13,4	22,9		257
Boiled sausage Lyubitelskaya	12,5	28,3		311
Boiled milk sausage	11,1	22,5		243
Half-smoked sausage Lyubitelskaya	17,6	39,1		428
Moskovskaya semi-smoked sausage	19,1	36,1		402
Semi-smoked sausage Servelat	16,1	40,2		423
Uncooked smoked sausage Lyubitelskaya	20,6	47,8		511
Raw smoked sausage Moscow	24,3	41,6		476
Raw smoked sausage Servelat	24,1	40,2		453
Hunting sausages	27,1	24,6		325
Krovyanka	10,6	17,8	14,5	261
Salami	21,3	53,6	1,1	576
Beef sausages	11,1	18,2	1,6	215
Pork sausages	10,1	31,8	1,7	330
Beef sausages	10,3	20,3	0,9	229
Chicken sausages	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
Pork sausages	9,2	23,2	4,5	284

Alcohol calorie table (wine, vodka, beer and others)

It is better to abstain from alcoholic products, as they contain a lot of sugar and are absorbed very quickly. If you wish, you can afford a glass of a quality product. Table of calorie content of alcoholic drinks.

Product	Squirrels	Fats	Carbohydrates	kcal
Brandy			1	225
Vermouth			15,9	155
Dry wine				66
Semi-dry wine	0,3		2,5	78
Dessert wine	0,5		20	175
Semi-sweet wine	0,2		5	88
Table wine	0,2		0,2	67
Whiskey				222
Vodka			0,1	234
Gin				223
Cognac			0,1	240
Liquor			53	344
Beer 3.0%	0,6		3,5	37
Beer 4.5%	0,8		4,5	45
Dark beer	0,2		4	39
Port wine			13,8	167
Rum				217
Champagne	0,3		5,2	88

Calorie table for juices, coffee, tea, cocoa and other drinks

Drinks, no less than food, pose a danger to your figure; you should take into account the calorie content of each glass you drink. The table of caloric content of soft drinks will help with calculations.

Product	Squirrels	Fats	Carbohydrates	kcal
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		14,5	56
Cherry juice	0,5		10,6	49
Pomegranate juice	0,2		14	58
Cocoa with milk	24	17	33,1	377
Bread kvass	0,2		5	26
Cola			10	40
Coffee with milk	0,8	1	11	56
Lemonade			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			4,1	22
Green tea
Black tea without sugar
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			11,4	47
Apple juice	0,5	0,4	9,7	42

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Calorie is a unit of energy expenditure and energy consumption by the body. A calorie is a certain unit of fuel for the body, which is necessary for normal life, heat production, food processing and other activities. Today we will touch on the topic of why it is so important and how to correctly calculate calories when losing weight.

The main thing in the article

Why is it important to count calories for weight loss?

In order for the weight to begin to go away, you need to create a small one. Just a small deficit, because with a large weight loss, health problems can arise, in particular with the heart. The skin will sag because collagen will not have time to develop and tighten the dermis.

There is another formula that takes into account physical activity:

How to count calories using a table of ready-made meals?

• Mono-diets are the most dangerous because their list of products is limited, and therefore the chance of failure increases. A more effective diet is a balanced one, when healthy and healthy foods predominate in the diet. healthy foods, in smaller quantities empty ones are consumed, which do not provide any benefit, but immediately satisfy the feeling of hunger: cakes, ice cream, cakes, buns, candies and other sweet ingredients.
• It is very important to structure your diet so that its calorie content matches what you calculated for yourself. This is very easy to do; you just need to look at the table and find your product.
• One more rule to consider is the distribution of fuel by time of day. In the morning you should eat at least 1/4 of the total amount of calculated calories, at lunch - 1/3, and dinner should not be heavy, its calorie content is approximately equal to 15% of the entire calculated amount.
• If the table shows only foods, then you need to add them to each other, and then calculate the total amount of calories per dish. It should be noted that the table presents values ​​per 100 g of product. Therefore, if you have less, then you need to take this into account and calculate it according to the weight of your product.

Calorie table for ready meals per 100 grams

Below we invite you to take a look at the tables that calculate calories, proteins, fats and carbohydrates different dishes per 100 grams of product. It is important to consider that if you add dressings to salad or oil, the calorie content will increase. The same goes for porridges and side dishes - 10 g butter doubles calorie content.

Calorie table for first courses

As can be seen from the table, the lowest calorie content comes from first courses consisting of dietary meat and vegetables. Calorie content may increase depending on the composition of the dressing and its general availability.

The first course is usually taken during the lunch break. It is during this period of time that you need to get enough of a large amount of proteins, carbohydrates and fats.

Porridge calorie table

Classically, porridge is consumed in the first half of the day, often for breakfast. Breakfast should consist of large quantity slow carbohydrates so that your body is full of energy throughout the day. Also, we must not forget about proteins and fats.

Please note that calorie calculations do not include added oil, sugar or other sweeteners.

Calorie table for side dishes

The side dish is usually added to meat or fish as complex carbohydrates so that the body has enough energy until the end of the day.

Please note that added sauces and dressings will increase the total amount of kcal.

Calorie table for ready-made meat dishes

Based on the table presented, it is clear that fried food contains not only a lot of fat, but also a high total amount of calories per 100 grams of food. The lighter the food is prepared, the fewer calories it contains and the healthier it is for the body.

Calorie table for poultry dishes

Poultry, compared to other types of meat, is the least high-calorie, and some of its varieties are dietary. Based on the table, it can be seen that turkey meat contains several times less calories than pork or chicken.

Calorie table for fish dishes

Fish is not only a source of phosphorus, but also the main competitor of meat in terms of protein content. And the minimum calorie content makes the dishes more popular for women who want to get a slim figure.

Calorie table for salads

Salad name	Proteins, g	Fats, gr	Carbohydrates, g	Calorie content kcal per 100 g
Made from tomatoes, cucumbers and peppers	1	0,8	4,9	22,3
From tomatoes and cucumbers with sour cream	1,2	4,6	3,1	58
From tomatoes and cucumbers with vegetable oil	0,8	7,6	4,8	89,6
From tomatoes and cucumbers with mayonnaise	0,8	15,4	4,9	144,5
Radishes with sour cream	1,9	5	6,6	70
Tomatoes with garlic	3,8	1,8	10,2	70,8
Fresh cabbage with apples	1,4	0,1	6,2	33,2
Sauerkraut	1,7	0,1	5,4	27,4
From sauerkraut and beets	1,8	0,1	8,2	40,6
Vegetable vinaigrette	1,6	4,8	6,7	76,5
Vinaigrette with herring	4,6	6,8	10,4	119,6
Beetroot with prunes, nuts and garlic	7,6	15,2	30,9	281
WITH crab sticks and corn	4,9	2,7	9,7	102
Greek	4,1	17,4	4,2	188,4
Olivier with sausage	5,5	16,5	7,8	198
Herring under a fur coat	8,2	17,9	4,1	208
Tenderness	5,9	8,8	30,2	213,5
Kremlevsky	5,9	21,8	8,4	251
Mimosa	6,6	27,8	4,6	292
Caesar	14,9	16,8	25,9	301
Stolichny (meat)	15,6	25,8	4,6	324

Vegetables are necessary for the body to process other food. They are an indispensable source of fiber, which is involved in digestion processes. And the fewer components in the salad, the more dietary its composition.

Calorie table for second courses

Calorie table for sauces and dressings

Sauce name	Proteins, g	Fats, gr	Carbohydrates, g	Calorie content, kcal per 100 g
Adjika	1	3,7	5,8	59
Anchovy oil	17	18	0,3	235
Orange sauce	0,6	4,6	3	55,3
Wasabi	0	9	40	241
Dutch	2,4	10	4	114,5
Table mustard	10	5,3	3,5	139
Mushroom	1	6	3	69
Mustard dressing	1,2	31,3	7	312
Salad dressing	0	47,5	5,2	447
Vegetable marinade without tomato	1,2	7,8	12	120
Vegetable marinade with tomato	3,2	8,7	13,7	143
Mustard oil	1	79	2	722
Green oil	1	61	3	558
Butter with sprats and sardines	3	57	3	539
Lactic	3	11,5	7,5	143
White for fish	15	7	5,5	149
White with egg	13	18,5	5	236
Mushroom sauce with tomato	2,8	10	9	134
From butter and hard-boiled egg	5	39	1,5	376
From celery	2,8	21,6	10,3	244
From horseradish	2	10	8,5	132
Champignons with cream	4	14,7	4	163
Cranberry	0	0	12,6	51
Red sweet and sour	14	5,6	35,5	240
Mayonnaise	2	72	2,6	665,5
Sour cream	2,8	32	6,5	326
Horseradish sauce	0,9	4,6	5	64
Cheesy	6	11	5,5	141,5
Egg-butter	3	34	0,6	321

Calorie content of desserts in the table

Name	Calorie content, kcal per 100 g	Proteins, g	Fats, gr	Carbohydrates, g
Jam	286	0,4	0,2	74,5
Waffles	425	8,2	19,8	53,1
Hematogen	252	6,2	2,8	75,5
Fruit dragee	388	3,7	10,3	73,4
Marshmallow	295	0,7	0	77,3
Iris	384	3,1	7,7	81,2
Caramel	291	0	0,2	77,3
Chocolate candies	576	3,9	39,7	54,6
Marmalade	289	0	0,2	77,1
Honey	312	0,6	0	80,5
Ice cream sundae	223	3,6	15,1	20,5
Ice cream	182	3,6	10	19,5
Ice cream popsicle	278	3,6	20	19,5
Paste	301	0,6	0	80,1
Oatmeal cookies	430	6,5	14,1	71,1
Butter cookies	437	10,5	5,2	76
Puff pastry	543	5,7	38,3	46,8
Sponge cake	388	4,9	9,1	84,1
Gingerbread	333	4,4	2,9	77,1
Sugar	377	0,2	0	99,6
Sunflower halva	519	11,4	29,3	54,6
Dark chocolate	546	5,2	35,6	52,4
Milk chocolate	552	6,7	35,6	52,4

As you can see from the table, sweets and all kinds of desserts have a high calorie content, as well as a lot of carbohydrates. But these carbohydrates are simple, they are quickly absorbed into the blood and processed by the body. Consequently, you get full quickly, but after a while you become hungry. Such dishes should be reduced, firstly, because they do not provide any benefit to the body. And secondly, you can’t get enough of them; there will always be few of them.

Calorie table for flour and bakery products

Bakery products have an average calorie content. But it should be borne in mind that some products are made from processed wheat varieties, while others are made from durum cereals. If you want to switch to a proper and balanced diet, then it is better to give preference to products made from rye, buckwheat, and oatmeal.

Calorie content of drinks in the table

Name	Calorie content, kcal per 100 g	Proteins, g	Fats, gr	Carbohydrates, g
Apricot juice	39	0,9	0,2	9,2
Pineapple juice	48	0,2	0,2	11,4
Orange juice	36	0,9	0,1	8,4
Grape juice	56	0,3	0	14,5
Cherry juice	49	0,5	0	10,6
Pomegranate juice	58	0,2	0	14
Cocoa with milk	377	24	17	33,1
Bread kvass	26	0,2	0	5
Cola	40	0	0	10
Coffee with milk	56	0,8	1	11
Lemonade	24	0	0	6,1
Lemon juice	18	1	0,1	3,2
carrot juice	31	1	0,1	6,5
Peach juice	37	0,8	0,1	9,1
Non-alcoholic beer	22	0	0	4,1
Green tea	0	0	0	0
Black tea without sugar	0	0	0	0
Black tea with lemon and sugar 2 tsp.	41	0,8	0,7	8,3
Black tea with condensed milk 2 tsp.	112	2,4	2,4	19,3
Energy drink	47	0	0	11,4
Apple juice	42	0,5	0,4	9,7

As you can see from the table, during a diet, and in general, it is better to drink tea or juice. The extra sweet ingredients not only add a pleasant taste, but also add a significant amount of calories.

Download the complete calorie table for ready-made meals for free

Presented here complete table of calorie content of ready meals, you can download it and use it when calculating your KBJU.

McDonald's calorie content of dishes: table

McDonald's has a convenient calorie counting system. This is convenient because when choosing certain foods, you will always know how much you ate. But as you can see from the table, the food in the establishment is very high in calories.

Burger King calorie table

The fast food restaurant chain has high-calorie food, since its composition mainly includes bakery products with meat. But you shouldn’t get carried away with fast food, because it will not have the best effect on your body.

Diet and calorie counting according to Bormental

• Excess weight often appears from overeating. Stress, depression or, on the contrary, a good mood - all this is fixed by a good portion of food. And it doesn’t matter what kind, the main thing is to eat away the pain, and you will feel good - that’s what the majority thinks. But this is an unbearable burden for the body; it stores components it does not need in the form of fat, which, with frequent abuse, becomes very abundant.
• The Bormenthal diet is based on reducing calories to 1200 per day. But it is worth considering that this calculation was made for people with a sedentary lifestyle. If you lead an active lifestyle, your caloric intake should be increased by about 500 kcal.
• The essence of the diet is that there is no restriction as such. You can afford to eat whatever you want. But the main thing is to keep within 1200 kcal. You also need to keep a food diary in which you will write down all the foods you eat during the day.

Calorie table for ready meals according to Bormenthal

• If you choose Bormental nutrition, then you must use the calorie table.
• Specialists at the Bormenthal Center recommend drinking a glass of warm tea after each meal to keep the feeling of fullness longer.
• You should reduce foods that contain a lot of fat.
• Increase the amount of building material - protein - in your diet.
• Include more vegetables in each meal, and, if possible, replace sweets with fruits.
• Meals should be divided into 6-8 meals, three of which are main meals, and the rest are snacks.
• From bad habits It’s better to get rid of them, without them not only your body will look better, but also your skin, hair, and your mood.

Counting calories for weight loss: video