Calorie content and nutritional value of products. Caloric content of food

What are calories? What is high in calories? Everyone who wants to eat right has to answer these questions for himself. Calories in food are a measure of the energy we get from food. Cells need energy to do their job. If a person has a normal weight, then it is desirable for him to receive with food and spend on loads the same number of calories every day. However, people who dream of getting rid of excess weight. In fact, all diets for losing weight and systems proper nutrition built on a significant restriction of high-calorie foods.

How are food calories counted?

Special tables are used to calculate calories. They can be easily found in specialized literature or on the Internet. In such tables, products are listed, and their energy value per 100 grams is given. What is high in calories? In those products that contain more than 400 kilocalories per 100 grams.

In just a day, different people should consume different amounts of calories. On average, the diet should contain 1200-2500 kilocalories per day. In order to know exactly how many calories you eat, you need to use a kitchen scale and keep a food diary. Such records will help you count calories in food constantly and adjust the menu. To calculate the calories in food for the day, you need to write down all the foods that you ate and the weight of the serving in grams. Further, the calorie content of each dish is calculated separately, and all the results are summarized.

An example of counting calories in food

For example, let's calculate the calorie content of one meal. So, a person ate an egg for breakfast, two milk sausages (100 grams), Ukrainian bread (25 grams), a glass of milk with 3.2% fat content (250 grams).

According to the calorie tables, we find each product. Eggs on average contain about 70 kilocalories in one piece. Milk sausages contain 260 calories per 100 grams. In milk of this fat content, there are 58 kilocalories in every 100 grams. In our example, we have 250 grams of the product, which means we need to multiply 58 by 2.5. We get 145 kilocalories in a serving of milk. Bread of this variety contains 213 kilocalories per 100 grams. In 25 grams, it will be respectively (213 × 0.25) = 53.2 kilocalories. Now we need to sum up the calorie content of all dishes. It turns out 70 (egg) + 260 (sausages) + 145 (milk) + 53.2 (bread). Only 528.2 kilocalories for this meal.

How many calories are in our diet?

Many people find it rather tedious to constantly count calories in food. This requires not only self-discipline, but also time, as well as accurate information about the mass of each serving. Sometimes it is enough just to take into account the approximate energy value of food. Such a system is especially suitable for those who do not seek to lose a lot of kilograms, but simply try to adhere to proper nutrition in order to maintain a figure. According to this method, high-calorie foods should be almost completely excluded from the menu. Foods with an average calorie content can be present in the diet, but only in small quantities. But low calorie foods can be consumed in almost any quantity. Then the question arises, what is a lot of calories? What products should be discarded?

High-calorie foods are primarily fat-rich foods. The calorie content of carbohydrates and proteins is much lower. Vegetable oil has the highest calorie content of all foods. It contains about 900 kilocalories per 100 grams, which significantly exceeds the energy value of bread, sugar, and even lard. Butter is also very high in calories (700 kilocalories per 100 grams).

Mayonnaise is one of the worst enemies of the figure. 100 grams of this sauce (which is only a few tablespoons) contains up to 630 kilocalories. Chocolate, even bitter, also contains a lot of fat, and therefore calories. There are over 500 kilocalories in 100 grams of chocolate. Nuts and seeds are also rich in fats. In 100 grams of different varieties there are more than 500 kilocalories.

Smoked meat products, lard, fatty pork, lamb have a high calorie content. They rarely have less than 450-550 kilocalories per 100 grams.

Medium calorie foods

Such products include bread, potatoes (except fried), cereals, rice, pasta, boiled sausage, sausages, dairy products with medium fat content, fruits. The energy value of these products is mainly formed due to the calorie content of carbohydrates in their composition.

Such food can and should be included in your diet. To lose weight, cut your usual portion of bread and side dishes in half. Almost every person needs 50 grams of bread per day. As for potatoes, rice, porridge, pasta, their volume should not exceed a third of the volume of each meal. So, one third is a protein product (meat, fish, chicken). Another third is vegetables (except potatoes). And the rest is any side dish.

Low calorie foods

It is with these products that you need to satisfy your appetite in the evening. They are worth eating more for those who are on a diet. Fiber, water, trace elements and vitamins form the basis of such varieties of food. Low-calorie foods include vegetables, except for potatoes, mushrooms, low-fat dairy products.

Water, tea and coffee without sugar, herbal infusions do not contain calories. They can be drunk in large quantities in order to "deceive" the appetite.

Calories in carbohydrates, fats, proteins

We reviewed food groups depending on their calorie content. If we talk about the composition of food, then the most high-calorie components are fats. One gram of fat contains 9 kilocalories. The benefit of fat is that with it the body absorbs many vitamins. Therefore, it is impossible to completely abandon fats. Moreover, it would be quite difficult to do this. In many foods, fat is hidden.

How many calories are in carbohydrates? As much as in proteins: 4 kilocalories per 1 gram. But carbohydrates are digested much faster. Some of them (glucose, fructose, sucrose) do not require digestion at all. As soon as such carbohydrates enter the stomach, their absorption into the blood begins. Calories in other carbohydrates ("slow") are digested within 1-3 hours. The calorie content of carbohydrates is not too high, but we traditionally consume foods containing them in large quantities. Flour, potatoes, pasta, bread can cause obesity.

Separately, it is worth mentioning the calorie content of alcohol. Each gram of pure alcohol contains 7 kilocalories. In addition, alcohol is absorbed extremely quickly. Of course, alcohol should be limited to those who are on a diet. Its disadvantages include the ability to remove all sorts of psychological prohibitions, including the conscious restriction of food. Having drunk at the festive table, we run the risk of greatly disrupting the diet. At this point, few people will care how many calories in carbohydrates or how many calories.

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

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

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

Table of calories and composition of products

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

Table Calorie food No. 2

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Probably, now there is no such person who would not hear the word "calorie". But not everyone understands what exactly it means. The term was first introduced by Swedish physicists back in the 18th century and was used to determine the heat of combustion of fuel. Now the concept of "calorie" is used in utilities and energy, as well as to denote the value of products. The word acquired the greatest popularity in the latter sense. Calories in foods are the amount of energy that enters the body when they are digested and fully assimilated. A person spends it on maintaining the work of his body, on daily activities, and spends it constantly, even in sleep. This energy is usually measured in kilocalories (abbreviated as kcal). It is also possible to calculate in kilojoules (kJ), units of measurement that are close in value.

calories in foods

Of greatest interest is the energy contained in food products. In production, their exact value is measured in a special device, a calorimeter, by burning in its sealed chamber. The amount of heat released in this case is the energy value. This is how the manufacturer determines how many calories are in the food. To inform buyers, this value is applied to the packaging in which the product will be sold. The number of calories in products is usually indicated per 100 grams of weight.

food and weight

Having found out that calories in foods are energy entering the body, it is not so difficult to understand that its excess can lead to weight gain. But nutritional value is also important, that is, the amount of carbohydrates, fats and proteins. These concepts are interrelated. No wonder it is believed that excessive consumption of fatty and sweet (high-carbohydrate) foods leads to weight gain. Just look at the calories in foods. The table per 100 grams for carbohydrates, fats and proteins is given below.

That is why the labels indicate not only the energy, but also the nutritional value of products. Knowing how many calories are in foods, the amount of carbohydrates, proteins and fats, it is easy to lose or increase body weight. It is enough just to determine your correct weight and the dose of energy and nutrients necessary for the body.

Calories in products, table per 100 grams

Keeping track of your diet, the energy value of the diet is a good habit for a person who leads a healthy lifestyle and keeps fit. Counting calories in foods is easy, and you don't have to memorize information from every product label. It is enough to use the already accumulated knowledge. They will easily answer the question of how many calories are in foods. A table of the main foodstuffs with average values ​​is given below. The number of calories per 100 g of the product is given in the second column, proteins - in the third, fats - in the fourth, carbohydrates - in the fifth.

Bakery products unsweetened

Confectionery and pastries

Flour products, sweets, especially stuffed or soaked in fat cream, have the highest energy value. It is enough to avoid them to maintain normal weight. Sweet carbonated drinks and juices are in second place in the ranking of hazards. Calories in products, table per 100 grams with the continuation of the list below.

Natural juices and carbonated drinks

At first glance it seems that the numbers are small, but since the calories in foods are given per 100 grams, and the consumption of drinks occurs in much larger volumes, it is worth considering.

Butter products and sausage products are next. Their energy value also inspires concern.

Mayonnaise, oils, fats

Ready meat products

In general, all sausages are rich in fat, and, as a rule, its amount prevails over protein. When choosing the products of meat processing plants, you should pay special attention to this. The most useful choice would be chicken and beef boiled sausage. The carbohydrate group, cereals and pasta are quite useful, as they guarantee long-term saturation. It is important to cook them correctly, without excess fat, taking into account the calories in the products (a table per 100 grams for cereals and pasta is presented below). The weight of raw products is taken into account.

Cereals, pasta

Natural meat, fish and milk are the most useful products in the human body. They are rich in protein, which means they saturate for a long time, contribute to the development of muscles, strengthen bones and tissues.

Vegetables and fruits are also helpful. Their calorie content is low, and the taste is attractive. By making these types of staples in your daily menu, you can maintain health for many years and forget about being overweight.

The number of calories in products of the listed categories is given below.

Dairy

Meat

Bird

Fish

Vegetables

Fruit

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

Having convinced your family and friends that counting the amount and calorie content of the foods you eat is good for the body, you need to adjust your daily nutrition, and the calorie counting table for weight loss will simplify the process for you. Familiarize yourself with the features of the system, learn how to correctly calculate your daily allowance, taking into account your lifestyle and metabolic rate.

Calorie calculation for weight loss

Calories are called energy that the body receives from food, and then spends on any activity. A person eats food, and the body uses them to generate energy, which then provides the organs of vital activity. Energy is needed for the work of all vital processes: mental work, breathing, heat exchange, heartbeat, and even for movements. Each product has a specific chemical composition, but they all consist of the same substances, but in different proportions. So, the ingredients are:

• carbohydrates;
• trace elements;
• proteins;
• water;
• vitamins;
• fats.

Why you need to count calories

Not observing the diet, a person tends to exceed the daily calorie intake, and even if he does not eat too much, because the calorie content of all products is different. Snacks that are not considered a full meal are swallowed and forgotten. In addition, calories are divided into "harmful" and "useful". Using them in an unlimited amount, women have a desire to lose weight with the help of diets, the essence of which is the same - a decrease in daily calorie intake.

All diets have a common significant drawback - a limited list of products. Even if you have withstood a strict weight loss diet and achieved the desired result, you still have not abandoned your previous eating habits, so they will quickly “spoil” your harmony. Calculating the energy value of foods and the amount of food you eat should not be a temporary diet for you, but a way of life - only constant monitoring and a table will help you always have a beautiful figure and be healthy.

How to count

Having decided to switch to PP and use the calorie counting table for weight loss in everyday life, get a diary in which you will record your achievements. While observing the daily calorie intake, write down each product that you ate per day, and also take a place where you will keep a record of physical activity. The third column of the table will show the changes in your weight - in the weight loss journal you need to record the morning weight.

Comparing the results of losing weight, you can adjust your diet. At the same time, focus on the minimum necessary for the body, and keep in mind that in order to lose weight, it must burn more calories than it received. The required amount is calculated individually for each, because it takes into account the state of the body, the age of the person losing weight, his physical activity. For example, a woman who moves little can eat 2200 kcal per day, for men whose activities are not related to physical activity, the number increases to 2800 kcal / day.

For weight loss, the calculation needs to be done a little differently, reducing the allowable daily calorie intake:

• women who are not involved in sports need 1000-1200 kcal / day for weight loss, men 500-600 kcal more;
• women involved in training should consume 2000-2200 kcal per day, men need to add 500 kcal to this number.

How to count calories to lose weight - table

Having decided to reduce your body weight, you need to control the consumption of high-calorie foods. The table of caloric content of products for weight loss will become your faithful assistant in compiling the menu, but other points must be taken into account:

1. Water, tea, and coffee have zero calories, but that doesn't include sugar, honey, milk, or any other extra ingredients you choose to add to your drink.
2. When preparing a complex dish, keep in mind that in order to calculate its energy value, you need the energy value of the products that make up the composition.
3. When frying, add the calorie content of the oil in which it is fried to the calorie content of the product.

food calorie table

Knowing your allowable daily calorie intake for weight loss, you can adjust your menu and correctly compose a diet. A weight loss calorie counting table will help you with this - thanks to it, you will find out the composition of BJU and the calorie content of foods that are considered the most popular and affordable to everyone. In the table, data on calorie content and composition are displayed per 100 g of the product.

Calculator

The calorie table helps, but many may find it tedious to use. For this reason, those who are losing weight should consider in more detail a guide indicating the calorie content of ready-made meals, or popular online calculators. Electronic counters can be used not only to count calories, but also BJU, vitamins and minerals in a particular dish. The online program helps to calculate how many useful components meat, vegetables, fish or fruits lose during heat treatment.

Calculation of the daily calorie intake for weight loss

How many calories you can consume per day can be easily calculated. You just need to multiply the value of your weight in kg by 24 - the resulting number will be the rate of calorie consumption for the body at rest (due to this amount of energy, it will ensure the work of the processes necessary for human life). Even when calculating the daily calorie content for weight loss, you need to take into account the recommended dose of BJU: the menu for the day should consist of 20% fat, 40% carbohydrates and 40% protein.

Physical activity coefficient

The amount of daily calories depends on how active a person is. In this case, the number of acceptable norms must be multiplied by a coefficient expressing motor physical activity. This indicator has an average value:

• 1.2 - for people who are overweight or lead a completely inactive lifestyle;
• 1.4 - for those who play sports at least 3 times / week;
• 1.6 - for people working in the office and those who rarely load themselves with physical labor;
• 1.5 - for those who train daily and engage in physical labor.

Base metabolic rate

The calorie counting table will help you lose weight, however, to calculate the daily calorie, you need to take into account other values. So, to maintain weight, your basal metabolic rate needs to be multiplied by your activity factor. For weight loss, the daily rate should be reduced: for women up to 1200 kcal, for men - up to 1800 kcal. To lose weight, you need to either reduce your calorie intake by reducing the amount of food you eat, or increase your physical activity. It is worth noting that before increasing the load when losing weight, you need to calculate how many calories you can eat before training.

calorie diet

For those who have weight problems, nutritionists have developed a special system - counting the calorie content of foods consumed according to the table. Sitting on this diet, you do not need to give up your favorite delicious dishes, because the scheme of the system is as simple as possible - you just need to reduce the number of servings and their volume. Reviews of such a diet suggest that in a month you can easily lose from 4 kg of excess weight (depending on the initial mass). The diet is absolutely safe for health, provided that you do not reduce the daily calorie content below the minimum threshold of 1200 kcal.

A diet based on calorie counting will not make you hungry. You can see this by looking at its sample menu:

• breakfast - 200 g of salad (fresh cabbage and carrots), seasoned with 0.5 tsp. vegetable oil, a piece of boiled sausage (50 g) or chicken cutlet, bread and unsweetened tea;
• snack - 100 g of citrus jelly, a glass of lemon jelly;
• lunch - 150 g of soup with beans, 150 g of vegetable roast with pork, a cup of rowan tea, 100 g of potato cookies;
• afternoon snack - a glass of kvass made from the extract, 2 loaves covered with a thin layer of apricot jam;
• dinner - 100 g of buckwheat, 100 g of boiled chicken fillet, a cup of tea with an apple;
• at night - a glass of fat-free kefir.

How to choose diet recipes with calories

A weight loss calorie table may not help you achieve your goal if you systematically break the rules. So, if you are going to count calories, you should:

1. Limit fat intake. Animal fat is twice as high in calories as carbohydrates. If the menu contains no more than 30% fat, then the body does not require an increase in the dose of carbohydrates and protein, due to this, the calorie content of the diet becomes 10% less.
2. Minimize sugar intake. Any kind of sugar or its substitute increases appetite, which is why a person overeats, which is unacceptable when losing weight. A healthy menu should contain no more than 20 g of sugar/day.
3. Increase the intake of fiber (it is found in cereals, fruits, vegetables) and pectins. This kind of food is the best for weight loss - it is absorbed more slowly and saturates faster.

Video

Nature is arranged in such a way that a person does not gain extra pounds, even if he eats more than what is allowed. With constant overeating, these foundations collapse, which leads to obesity. The person can no longer control his appetite and becomes fat over time. It is possible to prevent such transformations through the use of a table of the energy value of food and ready meals.

What are calories?

Calories are the amount of energy a person gets when eating. To maintain normal body weight, you should utilize the energy received during meals completely. If the balance of energy “income” and “expenditure” is disturbed, extra pounds appear, which negatively affect not only the appearance of a person, but also his health.

Today, the number of calories in food is determined using a special technique, which involves the use of an instrument such as a calorimeter. With its help, the caloric content of products and already prepared dishes is measured by burning in an isolated chamber. The data obtained are combined by a table of the energy value of dishes and individual products. After the experiments, the data obtained fully correspond to the procedure that occurs in the human digestive tract after eating. The energy received after eating is spent on physical activity, heat production and metabolic processes in the body.

Calculation of energy value on the example of oatmeal "Hercules"

To get a better idea of ​​calories, consider the energy value of Hercules oatmeal. To calculate calories, you need to know exactly how many nutrients are included in food. All food contains different amounts of minerals and vitamins, so you should include food that has a balanced composition in your diet.

Every day, a person needs to replenish the body's needs for substances such as nutrients. The most low-calorie and healthy product is Hercules oatmeal.

Vitamin composition of Hercules flakes, (mg):

• RR - 4.6.
• E - 3.2.
• Thiamine - 0.45.
• Pyridoxine - 0.24.
• Folic acid - 0.23.
• Riboflavin - 0.1.

Mineral composition of Hercules flakes, (mg):

• Potassium - 330.
• Phosphorus - 328.
• Magnesium - 129.
• Sulfur - 88.
• Chlorine - 73.
• Calcium - 52.
• Sodium - 20.
• Iron - 3.6.
• Zinc - 3.1.

Nutritional value of Hercules flakes per 100 grams of product:

• Calorie content - 352 kcal.
• Carbohydrates - 61.8 grams.
• Starch - 60.1 grams.
• Proteins - 12.3 grams.
• Fats - 6.2 grams.
• Dietary fiber - 6 grams.
• Ash - 1.7 grams.
• Fatty acids - 1.4 grams.
• Disaccharides, monosaccharides - 1.2 gr.

250 ml of Hercules oatmeal contains 316.8 kcal, 200 ml - 246.4 kcal. A tablespoon of Hercules flakes contains 42.2 kcal, and a teaspoon contains 10.6 kcal. Thus, using the Hercules flakes as an example, it is clear how the energy value of food products is calculated.

food calorie tables

Using the calorie table, each person can calculate the amount of energy received from food. Such principles of nutrition help prevent obesity and related diseases. Calories are not absorbed 100%. Experts say that proteins are digested by 85%, and fats by 94%. The absorption of fast carbohydrates is best - 96%. Fats have the highest calorie content. There are approximately 90 kilocalories in 100 grams of fat. When splitting, 40 calories are released from this amount of fat.

Energy value of dairy products

Energy value of cereals

Energy value of berries and fruits

Energy value of vegetables and mushrooms

Energy value of meat and offal

Energy value of seafood and fish

Energy value of sweets

Energy value of bakery products

Calorie table of finished products

You can count the calorie content of food products not only before they are cooked, but also after. During cooking, the energy value of products changes significantly. When cooking, calories go into the soup, and some of them completely evaporate when boiling. During the preparation of fried foods, an increase in the energy value of foods is observed.

To calculate the energy value of ready meals, you need to know the initial amount of food before cooking. Next, you should multiply the calories of the product by this amount, and then summarize all the indicators among themselves. Water has no calorie content, so this indicator is not taken into account. As a result, the result should be divided by the number of servings.