Food calories. Basal metabolic rate. Too much protein also leads to certain problems.

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 of them required quantity. 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 zero-calorie foods. 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 preparing low-calorie dishes. 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
Grapefruit	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 diet. 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 1st 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 special device, calorimeter, by combustion in its 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 weight gain. excess weight. 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

For baked goods and sweets, especially those with filling or soaked in rich cream, the largest 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. Most useful choice There will be chicken and beef boiled sausage. The carbohydrate group, cereals and pasta are quite healthy, as they guarantee long 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 most healthy products 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 their taste is 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 the energy value of foods. Choose the right foods for your diet and be healthy!

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 Carbohydrates + 9 x Fat

Meat products

Meat products contain practically no carbohydrate component; they are rich in proteins and fats.

Animal fat, if consumed in excess, can cause increased cholesterol levels and the development of atherosclerosis. However, you should not give up meat products - meat and eggs contain a full set of essential amino acids that the body requires to form muscle mass.

For healthy eating choose lean meats and egg whites. Calorie table for meat products:

Meat products
Beef	187	Stewed: 232 Fried: 384
Pork	265	Stewed: 350 Fried: 489
Mutton	294	Stewed: 268 Fried: 320
Chicken breasts	113	Boiled: 137 Fried: 157
Chicken legs	158	Boiled: 170 Fried: 210
Duck	308	Baked: 336
Goose	300	Baked: 345
Eggs	155	Fried: 241 Boiled: 160
Egg white	52	Boiled: 17 Roasted: 100
Egg yolk	322	Boiled: 220
Ham		365
Boiled sausage		250
Smoked sausage		380
Sausages		235

Dairy

Milk is a source of protein and some fat-soluble vitamins and minerals.

Fermented milk products supply the body with beneficial probiotics that improve intestinal function.

Cottage cheese provides the body with the slow-moving protein casein, and cheese is the record holder among all products for calcium content. Calorie content of dairy products per 100g:

Fish and seafood

Fish is rich in proteins and fats, however, as opposed to fats from meat, fish oils are beneficial for blood vessels and the heart due to their significant content of omega-3 fatty acids.

Seafood contains almost no fat - it is a high-quality protein product. Calorie content of fish and seafood in the table:

Fish and seafood	Calorie content per 100 g of raw product	Calorie content per 100 g of prepared product
Red caviar	250
Black caviar	235
Shrimps	95	Boiled: 95
Squid	75	Boiled: 75
Cancers	75	Boiled: 75
Carp	45	Roasted: 145
Chum salmon	138	Roasted: 225
Salmon	142	Roasted: 155 Smoked: 385
Bream	48	Boiled: 126 Dried: 221
Pollock	70	Roasted: 136
Perch	95	Stewed: 120
Herring	57	Salty: 217
Sprats		250

Vegetables

Almost all vegetables are low in calories, with the exception of starchy vegetables such as potatoes and corn.

Vegetables contain insoluble fiber, which is not absorbed in the digestive tract, but makes it work properly. Give preference to fresh vegetables or process them minimally. Calorie content of vegetables:

Vegetables	Calorie content per 100 g of raw product	Calorie content per 100 g of prepared product
cucumbers	15	Salty: 11
Tomatoes	20	Salty: 32
Onion	43	Roasted: 251
Zucchini	24	Stewed: 40
Eggplant	28	Stewed: 40
Potato	80	Boiled: 82 Roasted: 192 Baked: 90
Cabbage	23	Stewed: 47 Salty: 28
Broccoli	28	Boiled: 28
Carrot	33	Stewed: 46
Mushrooms	25	Fried: 165 Marinated: 24 Dried: 210
Pumpkin	20	Baked:
Corn	101	Boiled: 123 Canned: 119
Green pea	75	Boiled: 60 Canned: 55
Greenery	18
Beet	40
bell pepper	19
Radish	16

Fruits and berries

Fresh fruits, like vegetables, contain a large amount of fiber. In addition, fruits and berries are rich useful vitamins and antioxidants, which support the proper functioning of all systems in the body and prevent the development of many diseases.

Fruits	Calorie content per 100 g of raw product	Calorie content per 100 g of prepared product
Apples	45	Jam: 265 Dried: 210
Pear	42	Jam: 273 Dried: 249
Apricots	47	Dried apricots: 290
Bananas	90	Dried: 390
Oranges	45	Candied fruits: 301
Tangerines	41	Candied fruits: 300
Lemons	30	Candied fruits: 300
Grapefruit	30	Candied fruits: 300
Cherry	25	Jam: 256
Plum	44	Jam: 288 Dried: 290
Raspberries	45	Jam: 273
Strawberry	38	Jam: 285
Currant	43	Jam: 284
Gooseberry	48	Jam: 285
Grape	70	Raisins: 270
Kiwi	59	Dried: 285
Mango	67	Dried: 314
Peaches	45	Jam: 258
Melon	45	Candied fruits: 319
Watermelon	40	Candied fruits: 209
A pineapple	44	Dried: 268
Pomegranate	52
Avocado	100

Beverages

Water, coffee and tea without milk and without sugar have zero calories.

All other drinks are quite energy-intensive and when counting daily calorie content they must be taken into account. Pay attention to calories alcoholic drinks. The alcohol contained in them is estimated to have an energy content of 7 kilocalories per 1 gram. This is less than fats, but almost twice as much as proteins and carbohydrates.

Nuts and seeds

Nuts and seeds are rich in plant proteins, fats and fiber.

This is a very high-calorie product, but you should not completely abandon it, since nuts contain many nutrients.

You can sprinkle the seeds on your salad, and you can take a handful of nuts with you and use them as a healthy snack. How many calories are in available nuts and seeds:

Cereals and legumes

Cereals are supplied necessary for the body for a balanced diet.

Consuming slow-acting carbohydrates prevents a sharp rise in blood glucose and keeps you full for several hours. In addition to carbohydrates, legumes contain a large number of

vegetable protein. Calorie content of cereals and legumes per hundred grams:

Pastries and sweets These products carry virtually no nutritional value

, however they are very energy intensive.

When losing weight, it is recommended to reduce the amount of flour products and sweets to a minimum or avoid them altogether.

Such products do not contain nutrients, have a significant glycemic index, and supply the body with fast carbohydrates and “empty” calories, which are likely to be stored as fat. Calorie content of 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 your daily calorie intake. Calorie table for sauces:

Pay attention to products with low fat content; the method of preparing the dish also matters. It is preferable to steam, boil or bake food in the oven.

The best foods for weight loss in the table:

Product category	Recommendations
Meat products	Choose boiled chicken breasts or cook lean beef or lean pork in the oven. The egg white should be separated from the yolk to reduce the calorie content of the product. Avoid all processed meats.
Dairy	Opt for low-fat milk, cottage cheese, yogurt and kefir to fill your body with protein without extra calories.
Fish and seafood	Steamed or grilled fish and seafood can be added to the diet without restrictions.
Vegetables	Reduce your consumption of potatoes and corn. Prefer using fresh vegetables for salads or steaming them.
Fruits	Consume fruits only when fresh. Fresh fruits are low in calories, with the exception of avocado and banana, but contain a lot of fructose, which is a fast carbohydrate. If you want to lose weight, consider this fact.
Beverages	Water, coffee and tea without milk and without sugar in unlimited quantities. Other drinks should be avoided during weight loss.
Nuts and seeds	No more than 10 nuts per day, taking into account their calorie content in the daily diet.
Cereals and legumes	Cook porridge in water. Should not be avoided complex carbohydrates when losing weight, without them you will lose your temper faster and break your diet.
Pastries and sweets	Avoid while losing weight and limit after this period.
Sauces	To dress the salad, just sprinkle it with vegetable oil, vinegar or lemon juice.

The Best Foods for Mass Gain

To build muscle mass, you should increase your daily intake. This, however, does not mean that you need to eat all high-calorie foods in a row.

For a healthy diet, focus on complete proteins and complex carbohydrates.

Product category	Recommendations
Meat products	Along with boiled breasts, make scrambled eggs, as well as steaks and chops from lean meat.
Dairy	Any dairy products are allowed, but it is better to focus on whey protein and cottage cheese, as a source of casein.
Fish and seafood	Boiled, fried and steamed fish and seafood.
Vegetables	Limit your consumption of fresh vegetables, as fiber will prevent the food you eat from being absorbed.
Fruits	Limit sweet fruits due to fast carbohydrates or use them after your workout.
Beverages	Avoid alcohol - it suppresses protein synthesis in the body and reduces the ability of muscles to recover after exercise.
Nuts and seeds	Limit your serving size as nuts are difficult for the body to digest and will cause discomfort in the digestive tract if consumed in large quantities.
Cereals and legumes	Oatmeal, buckwheat and lentils have moderate glycemic index and provide the body with many useful microelements.
Pastries and sweets	Limit these foods due to fast carbohydrates. Can be used as a cheat meal or immediately after training.
Sauces	Give preference to vegetable oil - artificially prepared sauces contain a lot of preservatives and salt.

Counting the calories of food you eat is a tedious task. Plus, it doesn't always make sense. The best way Avoiding weight gain, as opposed to using calorie arithmetic, is a more thoughtful menu. For example, eliminating sugars that cause fluctuations in blood glucose levels, stimulating appetite, or increasing the amount of satiating dietary fiber.

However, it is worth knowing which foods will deliver the greatest energy charge to the body, if only so as not to overdo it.

Calorie foods.

Fat.

Fat is the most powerful energy drink: 100 grams of this product contains up to 880 calories. Some people find it disgusting, and it doesn’t smell like it, but in some respects fat is healthier than fat. vegetable oils.

Contrary to popular belief, it consists mainly of monounsaturated oleic acids, which resembles olive oil. The amount of saturated fatty acids in it does not exceed 40%, of which 35% is stearic acid with the characteristic property of lowering the level of “bad” cholesterol in the blood.

The exact proportion of these compounds depends on the animal the fat came from and what it was fed, as well as the method of rendering the lard. Goose fat is considered the healthiest, which, alone among animal fats, is recommended for an anti-atherogenic diet.

Butter.

This product is best purchased from a rural woman. Oils available on store shelves are often mixed with vegetable oils, which the manufacturer does not always consider necessary to inform customers about.

At 82% fat, butter contains about 750 calories. That's even 500 calories more than some margarines. Which, however, does not indicate the benefits of the latter. Unlike margarine, butter contains only trace amounts of harmful trans isomers. But it contains butyric acid, a valuable compound with antitumor and antiviral properties.

Studies have shown that butyrate (a salt of butyric acid) is very useful in regenerating the intestinal mucosa and restoring normal physiological functions of the body after illness. Butter It is also a rich source of vitamins A, D, E.

Vegetable oils.

They will be different high content calories, like animal fats. Corn oil contains about 900 calories/100 grams. Others have less "power", as a rule, their energy value ranges between 860 and 880 calories per 100 grams. Although vegetable oils have a much better “reputation”, this does not mean that they are healthier.

The key objective is to preserve correct proportions of these fatty acids in relation to omega-3, and most vegetable oils, unfortunately, contain small amounts of the latter. The exceptions are rapeseed and flaxseed oil.

Nuts.

Nuts are a product with a whole “world” of nutrients and a significant boost of energy. Five walnuts contain the same amount of calories as one donut, and 100 grams of this delicacy is 650 calories. Peanuts and pistachios contain a little less energy, containing about 560 calories. But nuts don’t have that much of an impact on weight gain.

Most of their mass (about 80%) is active healthy unsaturated fatty acids. You can also find valuable microelements in nuts, such as magnesium, phosphorus, potassium, selenium, as well as vitamins, proteins and fiber. Due to their richness in nutrients, nuts contribute to the normal functioning of of cardio-vascular system, lowering the level of “bad” cholesterol and protecting against heart attack and stroke.

But you shouldn’t overdo it with nuts, and not only because of the calorie content. We are talking about difficult to poison fibers, which, if consumed in excess, can damage the intestinal mucosa.

Peanut butter.

Peanut butter is made from peanuts that have been roasted at temperatures above 200 degrees. Unfortunately, processed food is not nutritionally equal to raw food. In addition to the nut mass, sugar, salt and hydrogenated vegetable oils are added to it. As a result, a combination is born with such a high calorie content (even more than in the peanuts themselves): 100 grams contain 650 calories.

Moreover, this oil is not very healthy. Hydrogenated vegetable oils, as well as excess sugar and salt, contribute to the development of cardiovascular diseases. Peanuts may contain aflatoxin, a carcinogenic compound produced by fungi. This is because during nut breeding, samples that are not sold in their raw form (often moldy) are used to produce oil.

Cheeses.

Yellow and blue cheeses boast high calorie content. 100 grams of Emmental contain almost 400 calories. But, apparently, the most high-calorie cheese in the world is Norwegian Brunost; this product has more than 460 calories per 100 grams.

The Scandinavian delicacy is made by boiling milk, sour cream and whey for several hours until all the water has evaporated. When exposed to high temperatures, the sugar in the milk turns into caramel, which gives the cheese its characteristic brown color and sweet taste.

Most yellow and blue cheeses, in terms of caloric content, fall into the range of 300-400 calories/100 grams. Therefore, you should not overeat on them, but, on the other hand, you should not avoid these foods, because they contain large amounts of calcium, which is necessary for the functioning of the cardiovascular and immune systems s, as well as reducing the level of “bad” cholesterol in the blood.

Chocolate.

The more calories this product contains, the healthier it is. The highest amount of energy is found in dark chocolate: the richest in cocoa and the least in sugar. Chocolate containing 80% cocoa is an energy “injection” of 600 calories per 100 grams.

Milk chocolate, which contains less than 50% cocoa, contains just over 500 calories. However, it is better to eat dark chocolate and avoid white chocolate altogether. The latter is mainly fat mass and flavorings, and therefore does not provide the body with any nutritional value.

Chocolate, rich in cocoa, not only satisfies, but has a positive effect on health: improves memory, has antitumor activity due to the presence of antioxidants, and even helps to lose weight, because it slows down digestion and delays the onset of hunger.

Bars.

In the sweet category, this product is decidedly a worse source of energy than dark chocolate. Although they are slightly inferior in terms of calories to cocoa liquor treats, their nutritional value is questionable.

The bars' main source of energy is unhealthy glucose-fructose syrup, which is considered one of the main sources of the obesity epidemic, as well as a contributing factor to the development of diabetes.

The bars contain a whole arsenal of artificial additives, such as flavorings, dyes, emulsifiers and hydrogenated fats containing trans isomers.

Pork.

Pork is the fattest meat on our tables. The parts of the pork carcass, however, are not equal in calorie content. For example, 100 grams of shank contains about 400 calories, while bacon of this weight already carries 550 calories.

Pork is considered one of the least healthy animal foods in our diet. This is not always true. Pig meat raised in natural conditions, without the addition of artificial feed, is richer in valuable protein than meat produced on an industrial scale. Such pork is one of the richest sources of easily digestible zinc, a microelement necessary for growth, development and protein biosynthesis.

Pig liver has no equal in terms of iron content - an element necessary for the proper functioning of the cardiovascular, nervous and immune systems. Meat also includes vitamins C, D, E, K and B vitamins.

Chips.

The essence of junk food and one of the best delicacies in the world. Anyone who has tried this product knows that it is impossible to stop while eating chips. A stop sign can only be an empty package.

Hello, dear readers! I'll tell you about this the right tool as a table of caloric content of foods per 100 grams full version will become your indispensable assistant while losing weight and for the rest of your life.

Also waiting for you nice bonus! You can download a food diary in a convenient .pdf format and use it for your health.

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

You can find out about the correct ratio of proteins, fats and carbohydrates specifically for you in the article “”.

How to use the food calorie table?

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

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

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

Make choices in favor of foods with a low glycemic index.

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

The glycemic index is calculated as follows:

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

Section “Vegetables and herbs” (calorie content per 100 grams)

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

— Buy ​​in small quantities (so you will always have them on your table) fresh vegetables and greens);

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

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

Section “Fruits and Berries” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Orange
Cowberry
Grape
Grapefruit
Strawberries
Strawberry
Gooseberry
Mandarin
passion fruit
Currant

— Buy ​​fragrant fruits (the absence of smell indicates not proper cultivation or about the unripeness of the fruit);

— Choose fruits that are in season (they contain more vitamins and fewer harmful substances);

— Look for fruits with a whole peel, without dimples (fruits with a cracked top layer can contain pathogenic bacteria);

— Check if the fruit is heavy (a pomegranate or orange that is not light in size, most likely just dry inside).

Do you want to lose weight quickly at home? Don't know where to start?
Take a free test and in 5 minutes find out where to start losing weight for you:

Start the test!

1. Indicate your gender

2. How much weight do you want to lose? (kg)

3. Is there a history of weight gain in your family?

4. At what age did you become overweight?

5. How do you feel about sweets, fast food, and baked goods?

6. How often do you snack?

7. Do you leave food on your plate if you feel full?

8. How much do you move during the day (at work/school)?

10. How many hours do you sleep?

11. Do you often get nervous?

12. Have you tried to lose weight? If so, how?

Section “Nuts and dried fruits” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Pineapple (dried)
(dried)
Brazilian nut
Dried cherries
Walnuts
Dried pear
Dried melon
Dried figs
Cedar nuts
Dried strawberries
Dried cranberries
Dried coconut
Dried peach
Sunflower seeds
Pumpkin seeds
Pistachios
Prunes
Dried rosehip
Dried apples

— It is better to choose dark raisins (light ones are chemically treated);

— Choose figs that are beige or brown in color with a slight white coating;

— Dried apricots or apricots are more useful when dark;

— It is best to choose nuts in the shell, because they do not last long and become rancid.

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

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

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

	Calorie content			Carbohydrates
Hercules
Buckwheat (kernel)
Semolina
Oat groats
Pearl barley
Millet cereal
Corn (flakes)
White rice
Wild black rice
Brown rice
White beans
Red beans
Black beans
Lentils
Barley grits

- Give preference to green buckwheat, if there is none in the store, then choose fried buckwheat marked “kernel” rather than “prodel”;

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

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

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

	Calorie content			Carbohydrates
Pasta 1st grade
Egg pasta
Pancake flour
Oat bran flour
Spelled flour
Corn flour
Flaxseed flour
Wheat flour
Wheat flour premium
Wheat flour 1C (1 grade)
(with grain coating, finely ground)
Wheat flour 2 C (2nd grade)
(flour contains 8% bran)
Whole grain wheat flour.
Coarse rye flour
Peeled rye flour
Rye wallpaper flour
Rice flour
Barley flour
Dumplings
Spaghetti
Bakery products:
Wheat baguette
Rye baguette
Sliced ​​loaf
Wheat loaf with bran
Hamburger bun
Butter bun
White bread crackers
Rye crackers
Gluten free bread
Bread Borodinsky
Bread Darnitsky
Multigrain bread
Rye bread
Bran bread
Toast bread
Waffle bread
Rye bread

— Pass by the highest grade flour. It contains very few vitamins, because in its production only the very core of the grain is used, which means that there is nothing useful in it. This flour is mainly used for sweet baked goods.

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

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

Section “Meat products” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Mutton (brisket)
Mutton (scapula)
Mutton (ham)
Steak
Beef (entrecote)
Beef (brisket)
Beef (goulash)
Beef (shoulder)
Beef (ham)
Beef (costal)
Beef (steak)
Beef (fillet)
(ham)
(schnitzel)
Veal
Veal (schnitzel)
Minced lamb
Ground turkey
Chick
Boiled sausage Doctorskaya
Cooked-smoked sausage Servelat
Pork sausages
Milk sausages

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

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

— The fatty layers of meat should be light; a yellow tint indicates the old age of the animal.

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

Section “Fish and seafood” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Fresh squid
Dried squid
Sea cocktail
Crab meat
Crab sticks
Peeled shrimp
Sea kale
Mackerel
Silver carp

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

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

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

— Feel free to smell the fish.
If the fish is sea (salmon, salmon, trout, cod, mackerel, herring) it has a faint smell of herring.
River fish (pike perch, perch, ruffe, pike, bream, carp, gudgeon, sterlet) - there is practically no smell.
Pond fish (carp, crucian carp, tench, silver carp) have a muddy smell.

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

Section “Fresh mushrooms” (calorie content per 100 grams)

	Calorie content			Carbohydrates
boletus
Boletus
Champignon

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

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

— Buy ​​small and elastic mushrooms, without dark spots on the cap (this indicates their freshness and benefits).

Section “Dairy products” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Yogurt 1.5%
Yogurt 3.2%
Low fat yogurt
Milk 2.5%
Milk 3.2%
Condensed milk
Curdled milk 3.2%
Ryazhenka 4%
Cream 10%
Cream 20%
Cream 35%
Sour cream 10%
Sour cream 20%
Adyghe cheese
Gouda cheese
Dutch cheese
Mozzarella cheese
Parmesan cheese
Processed cheese
Russian cheese
Curd cheeses

— Buy ​​dairy products from short term storage:
Milk up to 3-5 days;
Baked milk up to 5 days;
Sour cream up to 14 days;
Cottage cheese up to 5 days;
Kefir up to 7 days;
Yogurt up to 7 days.

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

Section “Eggs” (calorie content per 100 grams)

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

— Look at the production date (eggs can be stored for no more than 25 days).

Section “Oils and fats” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Margarine
Flaxseed oil
Olive oil
Sunflower oil
Butter

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

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

- Best before date good oil no more than 30 days.

Section “Condiments and spices” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Bay leaf
Dried parsley
Soy sauce
Dried dill

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

— Fresh herbs are better, more preferable to their dried counterpart.

Section “Candy, sweets, ice cream” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Hematogen
Fondant candies
Chocolate candies
Marmalade
Ice cream sundae
Sugar cookies
Kurabye cookies
Honey cake
Sour Cream Cake
Bitter chocolate
Milk chocolate

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

— It is best to buy dark chocolate, it is healthier.

— Sweet products have a long shelf life, choose a product with the closest production date.

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

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

	Calorie content			Carbohydrates
Red semi-sweet wine
Coca Cola
Coffee without milk and sugar
Coffee with milk and sugar
Green and black tea
Apple juice

- Study the composition. Avoid drinks containing E additives (there will be a separate article about the dangers of E additives soon);

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

- Give preference to 100% juice (nectar or juice drink does not provide any benefit).

Conclusion

In this article you familiarized yourself with the table of calorie content of foods per 100 grams. This full version will allow you to always choose the right foods, and most importantly, create a balanced diet.

To always have this table at hand, just save it as a bookmark (press Ctrl+D).

As promised, a bonus for you! You can take this sign for yourself and use it for your health!
You can download here: Table of calorie content of foods per 100 grams full version

And I say goodbye to you! See you soon friends!
Ekaterina Lavrova