Which fruit has more calories. Calorie content of vegetables and fruits
The presentation of the calorie content of foods in a table per 100 grams is necessary for any person who monitors the diet. Users of such a table either strive to lose weight, or keep the results already obtained, or they are engaged in building a qualitatively new body. Not only those who are losing weight need a calorie table, although they are, of course, first of all. But in the conditions of the popularity of a healthy lifestyle and sports, as well as the fashion for athletic toned volumes and prominent muscles, nutrition tables are extremely necessary for building a proper diet.
Oddly enough, calorie tables are also needed by all skinny women who want to acquire attractive muscle reliefs, and therefore gain weight. Muscle mass and adipose tissue mass are completely different indicators both in appearance and in volume. You can lose weight with the help of some kind of diet and constantly see the results, getting on the scales, but in the mirror you can observe more and more deterioration in the quality of the body. What is the reason for this? Just a beautiful relief consists of muscle tissue, which needs two factors for growth:
- Adequate protein for muscle growth and repair
- Exercise to transport nutrients through the bloodstream throughout the body and to provide micro-injury to muscles that promote muscle growth.
There are many formulas for finding the daily calorie content, and everyone can choose for themselves according to their preferences. On average, the diet for women is 1500 - 2500 kcal per day, depending on age, body weight and height. On average, men should consume about 2000-3000 kcal. But as already mentioned, not only the number of calories is important for achieving results, but also what nutrients (proteins, fats and carbohydrates) this calorie will consist of. When building muscle mass, protein products and complex carbohydrates should prevail.
The best combination of protein, fat and carbohydrates for maintaining a healthy body weight is considered to be a 25/25/50 ratio. In order to lose weight, you should adhere to a 50/20/30 balance. Below is a complete table of calories and nutrient content.
In the calorie tables, indicators are indicated per 100 grams of food, which is also very convenient in determining the proportions of the content of certain ingredients in a dish, as well as the final calorie content of a freshly made homemade stew or sandwich, salad or porridge. Knowing the calorie content and biological value of ready-made meals, it will be easy for you to determine the portion size so as not to overeat too much.
Table of contents [Show]
Soft drinks
| Apricot juice | 0,9 | 0,2 | 9,2 | 39 |
| Pineapple juice | 0,2 | 0,2 | 11,4 | 48 |
| Orange juice | 0,9 | 0,1 | 8,4 | 36 |
| Grape juice | 0,3 | 0 | 14,5 | 56 |
| Cherry juice | 0,5 | 0 | 10,6 | 49 |
| Pomegranate juice | 0,2 | 0 | 14 | 58 |
| Cocoa in milk | 24 | 17 | 33,1 | 377 |
| Bread kvass | 0,2 | 0 | 5 | 26 |
| Cola | 0 | 0 | 10 | 40 |
| Coffee with milk | 0,8 | 1 | 11 | 56 |
| Lemonade | 0 | 0 | 6,1 | 24 |
| Lemon juice | 1 | 0,1 | 3,2 | 18 |
| Carrot juice | 1 | 0,1 | 6,5 | 31 |
| Peach juice | 0,8 | 0,1 | 9,1 | 37 |
| Non-alcoholic beer | 0 | 0 | 4,1 | 22 |
| Green tea | 0 | 0 | 0 | 0 |
| Sugar-free black tea | 0 | 0 | 0 | 0 |
| Black tea with lemon and sugar (2 tsp) | 0,8 | 0,7 | 8,3 | 41 |
| Black tea with condensed milk (2 tsp) | 2,4 | 2,9 | 19,1 | 112 |
| Energy drink | 0 | 0 | 11,4 | 47 |
| Apple juice | 0,5 | 0,4 | 9,7 | 42 |
Mushrooms
| White fresh | 3,3 | 1,5 | 2,4 | 32 |
| White dried | 23,8 | 6,8 | 30,2 | 277 |
| Fresh oyster mushrooms | 2,5 | 0,5 | 6,2 | 34 |
| Chanterelles fresh | 1,5 | 1 | 2,4 | 22 |
| Dried chanterelles | 22 | 7,2 | 25,4 | 268 |
| Fresh butter | 2,5 | 0,7 | 1,5 | 12 |
| Honey mushrooms fresh | 2,4 | 1 | 2,5 | 25 |
| Fresh boletus | 2,1 | 1,2 | 3,4 | 30 |
| Dried boletus | 23,3 | 9,5 | 14,4 | 231 |
| Boletus fresh | 3,3 | 0,4 | 3,5 | 31 |
| Dried boletus | 35,2 | 5,4 | 33 | 325 |
| Fresh mushrooms | 1,9 | 0,7 | 2,3 | 16 |
| Russula fresh | 1,6 | 0,8 | 1,7 | 15 |
| Fresh champignons | 4,3 | 0,9 | 1,4 | 29 |
Caviar
Porridge
The need for calorie counting applies to all food groups. So, for example, it is generally accepted that cereals and pasta are complex carbohydrates and do not harm the body in the process of forming a healthy body, however, nutritionists warn that eating cereals in large quantities can cause a completely opposite effect to losing weight and building a quality body. The correct dose of content in a particular food product can be calculated by calculating the calorie content of your diet.
Sausage and cold cuts
| Cooked sausage Doctor's | 13,4 | 22,9 | 0 | 257 |
| Cooked sausage Amateur | 12,5 | 28,3 | 0 | 311 |
| Cooked sausage Milk | 11,1 | 22,5 | 0 | 243 |
| Semi-smoked sausage Amateur | 17,6 | 39,1 | 0 | 428 |
| Moscow semi-smoked sausage | 19,1 | 36,1 | 0 | 402 |
| Semi-smoked sausage Cervelat | 16,1 | 40,2 | 0 | 423 |
| Raw smoked sausage Amateur | 20,6 | 47,8 | 0 | 511 |
| Uncooked smoked sausage Moscow | 24,3 | 41,6 | 0 | 476 |
| Raw smoked sausage Cervelat | 24,1 | 40,2 | 0 | 453 |
| Hunting sausages | 27,1 | 24,6 | 0 | 325 |
| Bloodworm | 10,6 | 17,8 | 14,5 | 261 |
| Salami | 21,3 | 53,6 | 1,1 | 576 |
| Sausages Beef | 11,1 | 18,2 | 1,6 | 215 |
| Pork sausages | 10,1 | 31,8 | 1,7 | 330 |
| Sausages Beef | 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 |
| Sausages Dairy | 11,3 | 23,9 | 1,1 | 260 |
| Sausages Pork | 9,2 | 23,2 | 4,5 | 284 |
Butter, margarine, fats
Dairy products
The lack of a sufficient amount of protein in the body will make the body thin and loose, well, it certainly will not allow you to achieve high-quality body weight.
Many experts recommend starting to cut excess weight and burn fat, if the pounds are not too much, with building muscle. This approach is quite effective, since muscles are energy-intensive body tissue. If your body has enough developed muscles, then even at rest, the amount of calories consumed by the body will be high. This is due to the fact that the muscles are literally permeated by the circulatory system and require constant nutrition and respiration, which means that the energy consumption for their maintenance in the body is high. Adipose tissue, on the contrary, does not require large expenditures of energy for its maintenance, since it is an emergency depot of energy "for a rainy day". The same table of energy value and calorie content of foods will help to increase the content of proteins and the right carbohydrates in the diet. It is possible to calculate the daily value of the calories necessary for the body in a general way by means of simple calculations.
| Yogurt 1.5% | 4,3 | 1,5 | 8,4 | 65 |
| Yogurt 3.2% | 5 | 3,2 | 8,9 | 87 |
| Kefir 0% | 2,8 | 0 | 3,8 | 29 |
| Kefir 1% | 2,8 | 1 | 4,0 | 37 |
| Kefir 2.5% | 3 | 2,5 | 4,0 | 51 |
| Kefir 3.2% | 3,2 | 3,2 | 4,1 | 57 |
| Milk 0% | 2,8 | 0 | 4,6 | 34 |
| Milk 1% | 2,8 | 1 | 4,6 | 43 |
| Milk 2.5% | 2,8 | 2,5 | 4,6 | 53 |
| Milk 3.2% | 2,8 | 3,2 | 4,6 | 58 |
| Raw goat milk | 3,1 | 4,2 | 4,7 | 71 |
| Raw cow's milk | 3,2 | 3,6 | 4,7 | 63 |
| Skimmed milk | 2,1 | 0,1 | 4,5 | 30 |
| Whole milk powder | 25,2 | 25 | 39,6 | 477 |
| Condensed milk | 7,3 | 7,7 | 9,7 | 139 |
| Sour 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 cheese curds | 7,3 | 23 | 27,6 | 344 |
| Dutch cheese | 26,4 | 26,5 | 0 | 352 |
| Poshekhonsky cheese | 26,4 | 26,3 | 0 | 348 |
| Russian cheese | 24,1 | 29,8 | 0,4 | 366 |
| Sulguni cheese | 20 | 24,2 | 0 | 293 |
| Fat cottage cheese | 14 | 18 | 1,9 | 236 |
| Low-fat cottage cheese | 18,2 | 0,6 | 1,8 | 89 |
| Bold cottage cheese | 16,5 | 9 | 1,9 | 156 |
Meat, poultry
Meat and offal have a lot of pleasant cooking variations that can easily replace store sausages. At the same time, the saturation of the body when consuming homemade cutlets, blood and other homemade sausages, simply stewed or even grilled meat, is simply colossal in comparison with the saturation that comes with using a sausage sandwich from the store. Nevertheless, the uncontrolled consumption of meat dishes cannot have a positive effect on the figure and health of the body as a whole. Since 100 grams of meat products contain an average of 200 kcal. To correctly build your daily diet, you should constantly refer to the calorie table.
| Mutton | 16,2 | 15,3 | 0 | 201 |
| Lamb Kidneys | 13,4 | 2,6 | 0 | 78 |
| Lamb Liver | 18,9 | 2,8 | 0 | 102 |
| Lamb Heart | 13,6 | 2,7 | 0 | 85 |
| Beef | 18,7 | 12,6 | 0 | 191 |
| Beef Brains | 9,3 | 9,6 | 0 | 126 |
| Beef liver | 17,6 | 3,2 | 0 | 100 |
| Beef Kidney | 12,4 | 1,9 | 0 | 67 |
| Beef Udder | 12,1 | 13,8 | 0 | 176 |
| Beef Heart | 15,2 | 3,1 | 0 | 89 |
| Beef Tongue | 13,4 | 12,1 | 0 | 160 |
| horsemeat | 20,3 | 7,1 | 0 | 149 |
| Rabbit | 20,6 | 12,8 | 0 | 197 |
| Lean pork | 16,3 | 27,9 | 0 | 318 |
| Fatty pork | 11,6 | 49,1 | 0 | 484 |
| Pork kidneys | 13,2 | 3,2 | 0 | 84 |
| Pork liver | 18,6 | 3,5 | 0 | 105 |
| Pork heart | 15,2 | 3,1 | 0 | 87 |
| Pig tongue | 14,4 | 16,5 | 0 | 203 |
| Veal | 19,9 | 1,1 | 0 | 91 |
| Geese | 16,4 | 33,1 | 0 | 359 |
| Turkey | 21,1 | 12,3 | 0,6 | 192 |
| Chickens | 20,4 | 8,6 | 0,8 | 161 |
| Chickens | 18,5 | 7,9 | 0,5 | 159 |
| Ducks | 16,4 | 61,3 | 0 | 348 |
Vegetables
When trimming adipose tissue, it is necessary to consume as many low-calorie foods as possible to create a calorie deficit, as well as fiber to cleanse the digestive tract. Vegetables are to a greater extent a storehouse of fiber, dietary fiber and are able to create the necessary conditions for a calorie deficit in the diet. Some vegetables contain as little as 15 kcal per 100 grams. And this means that after eating half a kilogram of food, the body will be saturated with 75 kcal. The digestion of vegetables takes about 180 kcal. But here, too, one should be extremely careful. You should not get carried away with negative calorie foods; it is better to find a balance in combination with protein foods, such as lean meat, cottage cheese and dairy products. Simply because if you eat one salad with buckets hoping to lose weight, you can earn yourself a digestive system disorder, and as a result, the loss of vital trace elements.
| Eggplant | 0,6 | 0,1 | 7,5 | 22 |
| Beans | 6,1 | 0,1 | 8,1 | 59 |
| Swede | 1,2 | 0,1 | 8,4 | 38 |
| Green peas | 5,4 | 0,2 | 13,6 | 75 |
| Zucchini | 0,8 | 0,3 | 5,9 | 30 |
| White cabbage | 1,9 | 0 | 5,7 | 31 |
| Red cabbage | 1,9 | 0 | 6,3 | 34 |
| Cauliflower | 2,7 | 0 | 5,2 | 30 |
| Boiled potatoes | 2 | 0,3 | 16,5 | 80 |
| Fried potato | 2,6 | 9,7 | 23,5 | 198 |
| Potatoes young | 2,2 | 0,3 | 12,5 | 57 |
| Green onion (feather) | 1,4 | 0 | 4,2 | 21 |
| Leek | 3,2 | 0 | 7,1 | 38 |
| Onion | 1,6 | 0 | 9,3 | 41 |
| Carrot | 1,3 | 0,1 | 6,3 | 29 |
| Ground cucumbers | 0,7 | 0 | 3,1 | 15 |
| Greenhouse cucumbers | 0,7 | 0 | 1,6 | 9 |
| Olives | 0,6 | 10,2 | 6,7 | 111 |
| Sweet green pepper | 1,2 | 0 | 4,8 | 24 |
| Sweet red pepper | 1,2 | 0 | 5,5 | 26 |
| Parsley (greens) | 3,8 | 0 | 8 | 45 |
| Parsley (root) | 1,6 | 0 | 11,2 | 48 |
| Radish | 1,5 | 0 | 4,2 | 22 |
| Radish | 1,7 | 0 | 7,1 | 33 |
| Turnip | 1,6 | 0 | 5,8 | 27 |
| Salad | 1,6 | 0 | 2,1 | 15 |
| Beet | 1,7 | 0 | 10,5 | 46 |
| Tomatoes (ground) | 0,7 | 0 | 4,1 | 19 |
| Tomatoes (greenhouse) | 0,7 | 0 | 2,6 | 12 |
| Beans | 4,4 | 0 | 4,4 | 36 |
| Horseradish | 2,6 | 0 | 16,1 | 70 |
| Garlic | 6,6 | 0 | 21,1 | 103 |
| Spinach | 2,5 | 0 | 2,6 | 22 |
| Sorrel | 1,6 | 0 | 5,5 | 29 |
Nuts, dried fruits
| Peanut | 26,2 | 45,3 | 9,9 | 555 |
| Walnut | 13,5 | 61,5 | 10,6 | 662 |
| Raisins with pits | 1,7 | 0 | 70,7 | 273 |
| Raisins raisins | 2,5 | 0 | 71,4 | 285 |
| Cashew | 25,8 | 54,3 | 13,3 | 647 |
| Dried apricots | 5,7 | 0 | 65,3 | 270 |
| Almond | 18,3 | 57,9 | 13,4 | 643 |
| Sunflower seed | 20,9 | 52,5 | 5,4 | 582 |
| Dried apricots | 5,3 | 0 | 67,9 | 279 |
| Dates | 2,5 | 0,4 | 69,6 | 277 |
| Pistachios | 20 | 50,5 | 7,3 | 555 |
| Hazelnut | 16,3 | 66,7 | 9,8 | 701 |
| Prunes | 2,7 | 0 | 65,3 | 262 |
| Dried apples | 3,1 | 0 | 68,3 | 275 |
Fish and seafood
| Gobies | 12,7 | 8,2 | 5,1 | 147 |
| Pink salmon | 21,2 | 7,1 | 0 | 151 |
| Squid | 18,2 | 0,2 | 0 | 77 |
| Flounder | 16 | 2,5 | 0 | 86 |
| Carp | 17,5 | 1,6 | 0 | 84 |
| Carp | 16 | 3,5 | 0 | 95 |
| Chum | 22,1 | 5,8 | 0 | 138 |
| Sprat | 14,3 | 9,2 | 0 | 142 |
| Smelt | 15,3 | 3,3 | 0 | 93 |
| Crab meat | 16 | 0,9 | 0 | 67 |
| Crab sticks | 17,9 | 2,1 | 0 | 73 |
| Rudd | 18,5 | 3,1 | 0 | 106 |
| Shrimp | 18 | 0,9 | 0 | 85 |
| Icy | 15,6 | 1,3 | 0 | 76 |
| Bream | 17,2 | 4,2 | 0 | 109 |
| Salmon | 19,2 | 13,8 | 0 | 200 |
| Mackerel | 20,2 | 3,6 | 0 | 111 |
| Boiled mussels | 9,7 | 1,6 | 0 | 53 |
| Pollock | 15,7 | 0,6 | 0 | 67 |
| Capelin | 13,1 | 11,7 | 0 | 159 |
| Navaga | 16,71 | 1,3 | 0 | 78 |
| Burbot | 18,6 | 0,8 | 0 | 85 |
| Perch | 17,4 | 5,5 | 0 | 123 |
| River perch | 18,3 | 0,7 | 0 | 80 |
| Sturgeon | 16,5 | 10,5 | 0 | 161 |
| Octopus | 18,5 | 0 | 0 | 74 |
| Halibut | 18,5 | 3,2 | 0 | 106 |
| Roach | 18,5 | 0,4 | 0 | 108 |
| Boiled crayfish | 20,3 | 1,2 | 1,1 | 96 |
| Carp | 18,1 | 5,2 | 0 | 119 |
| Saury | 18,3 | 20,5 | 0 | 257 |
| Baltic herring | 17,1 | 5,8 | 0 | 124 |
| Herring | 17,3 | 19,9 | 0 | 248 |
| Salmon | 20,9 | 15,3 | 0 | 222 |
| Whitefish | 19 | 7,3 | 0 | 141 |
| Mackerel | 18 | 9,5 | 0 | 158 |
| Catfish | 16,7 | 8,4 | 0 | 141 |
| Horse mackerel | 18 | 5,3 | 0 | 119 |
| Sterlet | 17,3 | 6,3 | 0 | 126 |
| Zander | 19 | 0,7 | 0 | 81 |
| Cod | 17,7 | 0,5 | 0 | 76 |
| Tuna | 21,7 | 1,3 | 0 | 95 |
| Coal fish | 13,3 | 11,4 | 0 | 153 |
| Sea eel | 14,2 | 30,7 | 0 | 331 |
| Oysters | 14,4 | 0,3 | 6,2 | 91 |
| Trout | 19,6 | 2,1 | 0 | 99 |
| Hake | 16,4 | 2,3 | 0 | 84 |
| Pike | 18,2 | 0,8 | 0 | 83 |
| Language of the sea | 10,3 | 5,3 | 0 | 89 |
Sweets
Of course, when it comes to purchased goods, there are no problems with calculating proteins, fats and carbohydrates, as well as calorie content. Today you can find all the information you need on the packaging of any product. . Fortunately, most fitness, bodybuilding, and nutritional gurus advise you to limit your trips to the supermarket as much as possible and trade for markets or live organic food stores to achieve your ideal body. Healthy eating requires its adherents to carefully design the menu and several hours a day to prepare food. It is advisable to forget about ready-made products for meals. Sweet yoghurts, semi-finished products, cookies, sausages, sausages and other goodies are extremely harmful to the body due to the abundance of all kinds of additives in them, which additionally cause appetite, impair metabolism, retain water in the body and, in general, negatively affect health. Giving up store-bought goodies doesn't mean giving up the joy of eating. Merely eating a healthy person requires attention to the diet and some cooking skills.
| Jam | 0,4 | 0,2 | 74,5 | 286 |
| Waffles | 8,2 | 19,8 | 53,1 | 425 |
| Hematogen | 6,2 | 2,8 | 75,5 | 352 |
| Dragee fruit | 3,7 | 10,3 | 73,4 | 388 |
| Marshmallow | 0,7 | 0 | 77,3 | 295 |
| Iris | 3,1 | 7,7 | 81,2 | 384 |
| Caramel | 0 | 0,2 | 77,3 | 291 |
| Chocolate sweets | 3,9 | 39,7 | 54,6 | 576 |
| Marmalade | 0 | 0,2 | 77,1 | 289 |
| Honey | 0,6 | 0 | 80,5 | 312 |
| Ice cream sundae | 3,6 | 15,1 | 20,5 | 223 |
| Ice cream creamy | 3,6 | 10 | 19,5 | 182 |
| Popsicle ice cream | 3,6 | 20 | 19,5 | 278 |
| Paste | 0,6 | 0 | 80,1 | 301 |
| Oatmeal cookies | 6,5 | 14,1 | 71,4 | 430 |
| Butter cookies | 10,5 | 5,2 | 76 | 447 |
| Puff pastry | 5,7 | 38,3 | 46,8 | 543 |
| Biscuit cake | 4,9 | 9,1 | 84,1 | 338 |
| Gingerbread | 4,4 | 2,9 | 77,1 | 333 |
| Sugar | 0,2 | 0 | 99,6 | 377 |
| Sunflower halva | 11,4 | 29,3 | 54,6 | 519 |
| Dark chocolate | 5,2 | 35,6 | 52,4 | 546 |
| Milk chocolate | 6,7 | 35,6 | 52,4 | 552 |
CALORIE TABLES OF PRODUCTS PER 100 GRAMS OF PRODUCT
Many, in pursuit of ideal external forms and weight, begin to adhere to a diet, almost completely devoting their diet to fruits. I must say, this is a win-win way to get rid of extra pounds. However, even fruits have their own nutritional value. Their calorie content, which can be found in the table below, is determined by the content of certain components in them. Let's talk about this in more detail.
Fruits are characterized by a different degree of calorie content, which can be found in the table below, depending on the presence of liquid and sugar in them. For example, dried fruits contain more calories than fresh fruits... This is due to the loss of moisture during the drying process, which turns them into a source of energy in a concentrated form: only a quarter of a glass of raisins is equal in calories to a glass of fresh grapes.
The calorie content of fruits subject to freezing or canning also differs. In this case, the nutritional value is determined by the addition of sugar or syrup during the preparation process. Fresh fruit is the lowest in calories because it contains a lot of liquid.
Depending on the calorie content, there are fruits that can contain the minimum and maximum amount of calories. Fruits with a minimum calorie content are presented:
- Raspberries. There are 40 Kcal in 100 grams of this berry. At the same time, the fruits are useful for their composition, which enriches the human body with potassium, magnesium, vitamin C and folic acid. These components help to strengthen blood vessels, improve blood circulation, cleanse the blood, and also have a positive effect on the color of the skin.
- Watermelon. 100 grams of the largest berry contains 38 kcal. Watermelon is 80% water, which is why it quenches thirst well, helps cleanse the kidneys, liver, and also normalizes the genitourinary system. It contains folic acid and lycopene, which slows down the aging process.
- Grapefruit. 100 grams contains 35 Kcal. Bitter citrus also cleanses the body of excess water, helps to reduce appetite, and also speeds up the breakdown of fats, increasing the elasticity of the skin.
- Melon. 100 grams contains 33 Kcal. The silicon contained in the melon has a positive effect on the nervous system, hair and skin condition.
- Cranberries. 100 grams of cranberries contain 228 Kcal. The berry is a powerful antioxidant natural origin. Relieves the condition with colds, chronic diseases, iron deficiency. It also effectively relieves pain in the head.
High calorie content can boast:
- figs
- avocado
- grape
- banana
- all kinds of dried fruits
Therefore, these products are contraindicated for those wishing to lose excess weight. You can make compote from them, which contains much fewer calories and will prevent a sharp increase in body weight.
Dried fruits save all calories. 100 grams of the product contains 150-300 Kcal. When following a dietary diet, dried fruits are quite useful, since they contain glucose, but they should be consumed in small quantities and subject to a complete rejection of sugar: glucose completely replaces it.
To speed up and more effective the process of losing weight, it is advisable to calculate the amount of calories consumed. The following table will help you determine the calorie content of individual fruit products per 100 grams:
| Apricot | 45 | 1 | Absent | 10 |
| Cranberry | 25 | 0,2 | Absent | 5 |
| A pineapple | 51 | 0,5 | Absent | 12 |
| Avocado | 200 | 1,7 | 20 | 6 |
| Banana | 95 | 1 | 0,3 | 22 |
| Black currant | 60 | 1 | Absent | 14 |
| Cherries | 77 | 1 | Absent | 17 |
| Chestnut | 211 | 14 | 3 | 42 |
| Lemon | 40 | 1 | Absent | 9 |
| Clementine | 40 | 0,8 | Absent | 9 |
| Coconut | 371 | 4 | 35 | 10 |
| Fig | 80 | 1 | Absent | 19 |
| Strawberry | 36 | 1 | Absent | 7 |
| Raspberries | 40 | 1 | Absent | 8 |
| Passion fruit | 100 | 3 | Absent | 22 |
| Guava | 60 | 0,7 | Absent | 25 |
| Garnet | 64 | Absent | Absent | 16 |
| Currant | 30 | 1 | Absent | 6 |
| Persimmon | 63 | 0,5 | Absent | 15 |
| Kiwi | 53 | 1,6 | 0,3 | 11 |
| Lychee | 68 | 0,7 | Absent | 16 |
| Mandarin | 40 | 1 | Absent | 9 |
| Mango | 62 | 0,4 | Absent | 15 |
| Melon | 31 | 0,5 | Absent | 6,5 |
| Blackberry | 57 | 1 | Absent | 12 |
| Blueberry | 16 | 0,5 | Absent | 2,5 |
| Orange | 40 | 1 | Absent | 8,9 |
| Papaya | 44 | 0,6 | Absent | 10 |
| Watermelon | 30 | 0,4 | Absent | 7 |
| Peach | 47 | 0,5 | Absent | 11 |
| Pear | 61 | 0,4 | Absent | 14 |
| Apple | 52 | 0,3 | Absent | 12 |
| Grape | 83 | 1 | 1 | 17 |
| Grapefruit | 40 | 1 | Absent | 9 |
| Fruit (compote) | 100 | Absent | Absent | 25 |
| Avocado (1 pc.) | 425 | 3,6 | 42 | 13 |
Calorie table and nutritional value of vegetables.
Vegetables are exactly the product that every Russian lacks. If we remove potatoes from our menu, then the share of vegetables in the daily menu of most of our compatriots will be minimal. Meanwhile, it is vegetables that can saturate the body with a minimum amount of calories. They contain a sufficient amount of fiber, trace elements and vitamins. Thanks to vegetables, intestinal function is normalized, excess fluid is removed from the body, and the work of the cardiovascular system improves.
Many diets have been developed based on vegetables. Fast weight loss diets based on vegetable soups are especially good. All of them are designed for up to 7-10 days and allow you to quickly lose weight by 4-5 kg. Also, vegetables are included in most food systems. So the famous Kremlin diet without vegetables can lead to severe constipation. Vegetables combine well with proteins and carbohydrates, so nutritionists recommend consuming them regularly. The norm of vegetables is at least 300-600 grams per day. Choose low-calorie vegetables for your meals. For example, peas and beans are high-calorie foods, just like fried potatoes. And remember that fruits cannot replace the vegetables on the menu.
Product
Protein
Fats
Carbohydrates
Kcal
Eggplant
Eggplant caviar
Canned eggplant caviar
Beans
Green beans
Swede
Baked rutabaga
Stewed rutabaga
Boiled peas
Shelled peas
Dried peas
Green peas
Frozen green peas
Canned green peas
Daikon
Oregano
Squash caviar
Zucchini
Fried zucchini
White cabbage
Fried white cabbage
Broccoli
Boiled broccoli
Frozen broccoli
Brussels sprouts
Frozen Brussels sprouts
Sauerkraut
Kohlrabi cabbage
Red cabbage
Cabbage
Savoy cabbage
Cauliflower
Boiled cauliflower
Fried cauliflower
Potato
Boiled potatoes
Fried potato
Potatoes young
Sweet potatoes (sweet potato)
Dried potatoes
Boiled corn
Sweet corn on the cob
Canned sweet corn
Leek
Onion
Dried onions
Shallot
Olives
Carrot
Boiled carrots
Yellow carrots
Pickled carrots
Dried carrots
Cucumber
Pickled cucumber
Greenhouse cucumber
Pickled cucumber
Olives
Parsnip
Squash
Sweet green pepper
Sweet red pepper
Pickled sweet pepper
Rhubarb
Radish
Radish
Turnip
Beet
Boiled beets
Pickled beets
Dried beets
Beetroot stew
Celery (root)
Celery (root) dried
Soybeans (sprouts)
Soybeans (dry seeds)
Tomato
Pickled tomato
Salted tomato
Cherry tomato
Tomatoes in their own juice
Jerusalem artichoke
Turnips
Pumpkin
Fried pumpkin
White beans
Boiled beans
Red beans
Asparagus beans
Green beans
Dry beans
Horseradish
Zucchini
Boiled zucchini
Garlic
Lentils (sprouts)
Boiled lentils
Dried lentils
See also: calorie content of flour products and other tables of calorie content of products.
© Nika Sestrinskaya - specially for the site fotodiet.ru
Are you a fan of healthy eating habits? Or maybe you strive for a slender body, but the thought of the strictest diets drives you into melancholy? If so, this article is for you. You can deliciously and satisfyingly diversify your diet with all kinds of vegetable fruits without harming your own figure, and at the same time remain vigorous, mobile and full of energy.
General points
Vegetables and fruits should be on the daily menu and in considerable quantities. It is an important source of many vitamins, trace elements and fiber, which plays an important role in cleansing the body of excess water and toxins. Also, thanks to these products, the uninterrupted work of the intestines is normalized and maintained, the work of blood vessels and heart muscle improves. However, remember that vegetable fruits, for all their benefits, are very high in calories! This moment is especially important for those who want to lose weight quickly and without harm. The absolute low-calorie champions are all kinds of green fruits and vegetables.
Important! Fruits contain much more carbohydrates than vegetables, therefore it is recommended to consume them exclusively at the beginning of the day when you are using the maximum amount of energy.
Calorie calculations shown in the tables are for fresh fruit. The calorie content of fresh vegetables is lower than that of processed ones. Take this into account when planning your meals for the day and try to give preference to fresh crops - useful trace elements and vitamins are not destroyed by heat treatment.
Let's talk about greenery
Common greens - parsley, basil, green onions, lettuce, cilantro, and dill contain the least amount of calories. The same applies to herbs-spices - lemon balm and mint. All these products will make your dish tastier and more flavorful, but they will not harm your figure. Against! They contribute to the active work of the immune system, have a positive effect on the nervous system and, importantly, reduce the feeling of hunger.
Energy value of vegetables
Top non-nutritive vegetables include broccoli, carrots, radishes, tomatoes, zucchini. But the undisputed leaders are Chinese cabbage and cucumbers. Peking cabbage, in addition to its low-calorie content (13 kcal per 100 g of fruit), is also a real treasure in terms of vitamins and an essential amino acid - lysine. It helps cleanse the blood and reduces the risk of progressive atherosclerosis. Cucumbers, in turn, contain 14 kcal per 100 g of product and are rich in potassium, iodine, vitamins and folic acid. This whole complex has an extremely positive effect on the enzymatic function of the thyroid gland, the work of the gastrointestinal tract and the nervous system.
Canned and pickled vegetables
All canned foods are extremely high in calories. The maximum nutritional value for olives is 175 kcal / 100 g. Further - caviar from zucchini or eggplant, 121 and 149 kcal, olives - 117 kcal and tomato paste - 102.
Much less kilocalories are contained in green peas - 41 kcal, spinach and green beans - 18 kcal.
Among the pickled vegetables "high-calorie" priority deserves beets - 35 kcal, after which carrots - 24 and white cabbage - 23. High-calorie pickled fruits are crowned with sweet red peppers - 23 kcal, and the last place - tomatoes and cucumbers - from 13 to 18 calories.
Important! Pickled and pickled vegetables are healthier than canned ones, but at the same time they are more nutritious.
| Product | Kilocalories (kcal) |
|---|---|
| Radish | 18 |
| Tomatoes | 22 |
| Zucchini | 26 |
| Broccoli | 32 |
| Carrot | 34 |
| Swede | 38 |
| Eggplant | 23 |
| Green pea | 70 |
| White cabbage | 29 |
| Red cabbage | 32 |
| Cauliflower | 29 |
| Potato | 84 |
| Green onions | 22 |
| Onion | 44 |
| Ground cucumbers | 15 |
| Greenhouse cucumbers | 10 |
| Green pepper | 21 |
| Red pepper | 28 |
| Radish | 35 |
| Turnip | 27 |
| Salad | 13 |
| Green bean | 32 |
| Horseradish | 72 |
| Ramson | 34 |
| Garlic | 107 |
| Spinach | 21 |
| Sorrel | 29 |
| Jerusalem artichoke | 61 |
| Artichoke | 29 |
| Gherkin | 30 |
| Pumpkin | 22,5 |
| Squash | 20 |
| Chinese cabbage | 13 |
| Beans | 58 |
| White beans | 102 |
| Red beans | 92 |
| Lentils (sprouts) | 118 |
| Corn on the cob | 115 |
| Soybeans (sprouts) | 145 |
Energy value of fruits and berries
In the top of the most energetically valuable overseas fruits: avocado, dates, dried apricots, prunes. Avocados, by the way, are also useful because they contain many fatty acids. Dried apricots and prunes can easily replace sweets for those with a sweet tooth.
Among the more familiar to us products, grapes, blueberries, cherries hold the lead, although their calorie content is several times lower than that of exotic fruits.
The most nutritious fruit and, accordingly, a popular healthy snack is a banana. And for good reason, it has a fairly high glycemic index and an average of 90 kcal per 100 g of product. Despite their high energy value, bananas are a must-have product even during a diet. Nutritional value multiplied by the full complement of beneficial micronutrients. Although you should not get carried away with them.
Tasty, healthy, low-calorie
Let's talk about what fruits can be used to muffle hunger, so much so that with the benefit of the figure.
- The undisputed champion on this list is grapefruit. Only two small fruits a day and unnecessary kg will disappear many times faster. There are only 35 kcal per 100 g in this fruit. In addition, grapefruit has diuretic properties and will rid the body of toxins and water stagnant in the cells.
- The honorable second place belongs to the melon - 39 kcal per 100 g. It will be especially useful for women, because folic acid, of which there is a lot in melon, has a beneficial effect on the color and elasticity of the skin and gives shine to dull hair. Melon is also rich in fiber, so this fruit is ideal for gastrointestinal problems.
- And finally, bronze. She is taken away by an apple and a pineapple. Apple - 46 kcal, and also your assistant in the fight for a slim figure. An excellent choice of snacks during fasting days and a worthy replacement for custard eclair. Pineapple - 48 kcal, excellent at breaking down fats and dulling hunger.
For those who like to feast on sweet things - sea buckthorn, cloudberries, cranberries, viburnum. Their nutritional value ranges between 20 and 30 kcal.
| Product | Kilocalories (kcal) |
|---|---|
| Watermelon | 26 |
| Lemon | 32 |
| Cranberry | 29 |
| Grapefruit | 35 |
| Melon | 39 |
| Strawberry | 39 |
| Oranges | 40 |
| Tangerines | 40 |
| Strawberry | 41 |
| Raspberries | 42 |
| Cowberry | 42 |
| Black currant | 43 |
| Pear | 44 |
| Red currants | 45 |
| Apples | 46 |
| Peaches | 47 |
| Plum | 47 |
| Gooseberry | 48 |
| Blackberry | 49 |
| Apricots | 50 |
| Cherries | 53 |
| Cherry | 53 |
| A pineapple | 58 |
| Blueberry | 61 |
| Mango | 63 |
| Kiwi | 67 |
| Grape | 70 |
| Bananas | 93 |
| Avocado | 205 |
| Prunes | 227 |
| Dried apricots | 301 |
| Dried apples | 274 |
| Raisin | 289 |
| Lime | 53 |
| Canned cherries, 750 ml | 603 |
| Canned pears, 800 ml | 647 |
| Canned apricots, 800 ml | 784 |
| Canned pineapples, 850 ml | 809 |
| Persimmon | 53 |
Finally
Please note that store-bought dressings for dishes, mayonnaise, ketchup and butter sauces are very harmful first of all for the body, and then for the figure. They do not add juiciness and flavor to the dish, this is a real self-deception. It is much more useful (and it will turn out tastier, believe me!) To make the sauce yourself. For this, use the pulp of fruits or berries, chopped by hand or in a blender / mixer, add a little lemon juice, red or white wine, and a quality dressing for a salad, meat, fish or vegetarian dish is ready! Also, vegetables can be replaced by everyone's favorite fast food - pizza. Instead of high-calorie dough - rice leaves, and for the filling, use whatever you want: peppers, mushrooms, beans, zucchini, tomatoes, olives. For satiety, you can add low-fat cheese. For dessert - delicious cocktails made from skim milk and absolutely any fruits and berries. Well, fresh fruits, of course.
Make a menu with the understanding that at least a third are fruits and vegetables. The simplest scrambled eggs will turn into a healthy and satisfying dish if you add slices of tomato, slices of carrots, eggplant or strips of zucchini to the eggs. You can also diversify your morning oatmeal with fresh berries or fruits - it will come out very tasty. Experiment - the main thing is that without harm to the body!
If you dream of a slim body and at the same time do not want to exhaust yourself with depleting diets, then this article is for you. It tells how to properly and satisfyingly eat the gifts of the plant world in order to lose weight and at the same time feel vigorous and active. Also, the table below describes the energy value of herbs, fruits and berries.
General principles of a vegetable diet
It turns out that the calorie content of green fruits is the most minimal. This applies to both vegetables and fruits. At the same time, the former are more useful for losing weight, since they contain a minimum of carbohydrates. In the case of fruits, the sugars in them can lead to fatty deposits on your body. Least of all calories are contained in ordinary herbs - dill, parsley, onion, cilantro, basil. The same applies to herbs - mint and lemon balm, which, not only without harm to the figure, help to make dishes aromatic and tasty, but also dull the feeling of hunger, improve immunity, and positively affect the functioning of the nervous system.
Remember that fresh fruits are healthier. Their contents are lower than the calorie content of cooked vegetables. The table in this article focuses specifically on products that do not lend themselves to heat treatment. After all, when we cook vegetables, they absorb oil. In addition, housewives can pour sauce over them, which increases their calorie content several times. Therefore, if you decide to cook food, avoid frying and stewing, preferring safe boiling without adding fatty components to the dish.
Calorie table of vegetables
Use only fresh ingredients for cooking. Put some of the fruits in a special container on the table - they will constantly be in sight, pushing you into unusual experiments, awakening imagination and forcing you to create culinary masterpieces. Put the other half in the refrigerator - under the influence of low temperature, they last longer, remaining beautiful on the outside and juicy on the inside.
| Product | Kcal | Proteins (g) | Fat (g) | Carbohydrates (g) |
| Potato | 75,7 | 1,8 | 0,6 | 14,9 |
| Jerusalem artichoke | 61,03 | 2,34 | 0,1 | 13,1 |
| Sweet potato | 60,22 | 2,1 | 0,24 | 14,3 |
| Kohlrabi | 44,13 | 2,72 | 0,1 | 8,17 |
| Beet | 42,1 | 1,6 | 0,15 | 8,69 |
| Hot pepper | 40,7 | 2,1 | 0,5 | 7,5 |
| Swede | 37 | 1,1 | 0,12 | 7,5 |
| 35,9 | 2,47 | 0,29 | 6,51 | |
| Carrot | 35 | 1,43 | 0,17 | 7,28 |
| Brussels sprouts | 35 | 5,14 | 0,2 | 3,2 |
| Broccoli | 34,12 | 2,6 | 0,63 | 7,1 |
| Turnip | 32 | 1,49 | 0,17 | 6,36 |
| Cauliflower | 30 | 2,62 | 0,38 | 4,4 |
| Artichoke | 28,2 | 1,24 | 0,19 | 5,35 |
| Tops | 28,2 | 1,12 | 0,18 | 6,17 |
| Gherkin | 28,2 | 1,2 | 0,1 | 4,9 |
| White cabbage | 28 | 1,53 | 0,11 | 5,3 |
| Red cabbage | 26,2 | 1 | 0,2 | 4,8 |
| Bell pepper | 26 | 1,5 | 0,1 | 5 |
| Ground tomato | 24,12 | 1 | 0,2 | 4,1 |
| Zucchini | 24 | 0,63 | 0,32 | 4,6 |
| Eggplant | 23,9 | 1,11 | 0,19 | 4,83 |
| Pumpkin | 22,5 | 1,42 | 0,15 | 4,61 |
| Radish | 20 | 1,45 | 0,17 | 3,47 |
| Pattison | 19,3 | 0,54 | 0,1 | 4,33 |
| Chinese cabbage | 16 | 1,24 | 0,2 | 2 |
| Ground cucumber | 14 | 0,83 | 0,15 | 2,61 |
Remember that zucchini is digested the longest in the intestines and tomatoes and, oddly enough, potatoes are digested the fastest.
Canned and pickled vegetables
They are very high in calories. Olives have the highest energy value - 175 calories per 100 grams of this product. Next come eggplant and squash caviar - 148 and 119, respectively, then olives - 115 and tomato paste - 102. The safest peas for the figure are 40 kcal, green beans and canned spinach - 16 kcal each. As for pickled and pickled foods, they are healthier than canned ones, but much more harmful for the figure, in contrast to ordinary fruits.
The vegetable calorie table above shows fresh vegetables. The calorie content of pickled vegetables is not very different: we give priority to beets - almost 33 calories, then carrots - 25 and cabbage - 23. Among pickled fruits, sweet peppers are in the first position - 24 kcal. Tomatoes and cucumbers, pickled or pickled, have very little nutritional value - from 13 to 16 calories. As for greens, garlic, cilantro and dried celery have the greatest energy value. Then there are parsnips, parsley, dill and horseradish. The lowest calorie foods are lettuce, onions, rhubarb, asparagus, spinach and sorrel.
Energy value of fruits
Some of them are true fat burners. Firstly, it is grapefruit - it cleans the body well of toxins and toxins. There are only 35 calories in 100 grams of the product. By eating two medium-sized fruits, you will not only not gain weight, but, on the contrary, will be able to get rid of a few pounds. Secondly, a higher-calorie apple (46 kcal) will also make you much slimmer. The fruit is ideal for fasting days, replacing your favorite unhealthy sweets. Thirdly, I really want to note pineapple (48 kcal), which is useful for the figure, which perfectly breaks down fats and satisfies the feeling of hunger.
The calorie content of vegetables and fruits is significantly different: the table above shows that the first of them have a rather low energy value. Fruits are more nutritious. Championship for exotic fruits - dates, apricots, dried apricots and avocados - 281, 278, 272 and 223 kcal, respectively. Among domestic specimens, grapes, cherries and apricots are in the lead, but their nutritional value is significantly lower than that of overseas "counterparts" - 69.49 and 46 kcal. The most harmless berries for the figure are cloudberries, viburnum and sea buckthorn. Their energy value does not exceed 30 calories.
How to lose weight?
Here the above figures will come in handy - the calorie content of vegetables and fruits. The table will help you choose the most useful shapes. Remember: it is not necessary to add juiciness to the dish with the help of harmful oil and mayonnaise sauces - make them a berry counterpart. Fruit pulp puree mixed with red wine and lemon juice will be a wonderful dressing for salads and other dishes. You can make pizza from vegetables, where rice leaves will serve as the dough, and eggplant, zucchini, peppers and mushrooms are the filling. Dessert can be made from healthy fruits and skim milk - you get a delicious and aromatic cocktail.
Sitting on a diet, you can cook barbecue. The vegetable calorie table shows us the foods that need to be used for this. If your weight is very large, take the gifts of nature located at the very bottom for the dish. When you need to lose just a few pounds, then use all of the listed products. Nutritious and satisfying kebab is obtained from eggplants and mushrooms - they are "fleshy" and low in calories. Replenish your supply of fruits and vegetables regularly. Do not forget that even an ordinary omelet can be varied with slices of pepper, strips of carrots, rings of tomatoes and cubes of zucchini. It turns out to be very useful and amazingly appetizing.
Berries are not only very tasty, but also extremely healthy. They contain a lot of substances that benefit our body - vitamins, organic acids, trace elements, amino acids, carbohydrates, fiber, etc. Wherein the calorie content of berries is quite low due to their high fiber and water content... The high nutritional and healthy value, as well as the low calorie content of berries, make them an ideal product for dietary nutrition. The effectiveness of berries for weight loss is due to their ability to cleanse and heal the body, regulate metabolism and promote the breakdown of adipose tissue, as well as the low calorie content of berries, their ability to dull appetite.
The main source of calories in berries is fast carbohydrates such as fructose and glucose. They are almost completely absorbed in the body and are quickly processed, while they do not cause a sharp change in blood sugar levels and, therefore, are less dangerous for the figure than, for example, sucrose. Other sources of calories - proteins and fatty acids - are present in small quantities in berries.
The low calorie content of fruits and berries and the high content of nutrients in them makes these products very suitable for fighting obesity. They saturate the human body with useful substances, tone and charge it with energy, promote a good metabolism, strengthen health and prevent the formation of adipose tissue. That is why recently fruit and berry diets have become so popular, which, due to the low calorie content of berries and fruits and their benefits, help to get rid of extra pounds and at the same time improve health.
The most suitable time for a berry diet is summer and autumn, that is, when natural, fresh fruits ripen in our summer cottages. In winter and spring, berries sold in stores contain more nitrates and other chemicals than nutrients, so eating them is not recommended. Berries for weight loss must be eaten at least 500 g per day, this will allow you to lose up to 8 kg per month... The organic acids contained in them contribute to the active breakdown of lipids - fat cells of the body, and also prevent the formation of new ones, and the low calorie content of fruits and berries, when consumed, leads to a decrease in the total calorie content of the daily diet.
Calorie content of berries
As mentioned above, the calorie content of berries is very low, while they are quite tasty and sweet - therefore, berries can successfully replace the usual desserts and sweets during a diet. Berries contain fewer calories, and more nutrients than sweets or cakes, therefore, replacing the usual sweets with berries, you will not only keep your figure, but also benefit your body and health. On average, the calorie content of fruits and berries ranges from 20 to 60 kcal per 100 g - the sweeter the berry, the more calories it contains.
For more information on the calorie content of berries and fruits, you can glean from the tables below.
Calories in berries
This table shows the content of calories in berries (per 100 g of product).
The calorie content of berries is:
- cloudberry - 28 kcal;
- cranberries - 29 kcal;
- quince - 30 kcal;
- blackberries - 31 kcal;
- strawberries - 34 kcal;
- blueberries - 35 kcal;
- cherry plum - 38 kcal;
- white currant - 38 kcal;
- red currant - 39 kcal;
- dogwood - 41 kcal;
- raspberries - 42 kcal;
- black currant - 42 kcal;
- lingonberry - 43 kcal;
- gooseberry - 43 kcal;
- plum - 44 kcal;
- blueberries - 44 kcal;
- fresh rosehip - 51 kcal;
- sea buckthorn - 52 kcal;
- cherry - 53 kcal;
- cherry - 53 kcal;
- grapes - 65 kcal.
As you can see, the lowest is the calorie content of cloudberries, and the highest is grapes. For weight loss, as a rule, low-calorie berries are used - currants, raspberries, strawberries, etc.
Calorie content of fruits and citrus fruits
The table contains information on the calorie content of some fruits (per 100 g of product):
- lemon - 21 kcal;
- watermelon - 38 kcal;
- melon - 39 kcal;
- pineapple - 40 kcal;
- tangerine - 41 kcal;
- orange - 41 kcal;
- pear - 42 kcal;
- apricot - 44 kcal;
- peach - 44 kcal;
- apple - 44 kcal;
- kiwi - 50 kcal;
- pomegranate - 52 kcal;
- banana - 60 kcal;
- mango - 70 kcal;
- avocado - 100 kcal.
Citrus fruits are lower in calories than other fruits, so they are best suited for human nutrition during diets.
How to use berries for weight loss
As mentioned above, due to the low calorie content of berries and the high content of useful and nutrients in them, they are widely used during weight loss diets. Summer season is the best time to eat berries for weight loss. Eat up to 500 g of any fresh berries daily - you can eat them as a snack between main meals and replace dinner with them, you can add milk or kefir, cottage cheese, yogurt, sour cream to them. Just 3-4 glasses of berries a day will help you lose 4 to 8 kg per month. The berry diet is about avoiding harmful sweets and pastries and replacing them with berries.
The berry diet has one very pleasant side effect - increased libido. Berries and many fruits are powerful aphrodisiacs, and eating them regularly will increase your sex drive. Also, berries reduce fatigue and increase efficiency, regulate metabolism, cleanse the body of toxins and toxins, strengthen blood vessels and the heart, tone up, improve mood and increase stress resistance, improve digestion, have a beneficial effect on the kidneys, vision, normalize blood sugar and cholesterol levels, fight constipation. 
But, despite the great benefits and low calorie content, berries for weight loss can not be consumed by everyone... They are contraindicated for people suffering from acute diseases of the stomach and intestines, with increased acidity of gastric juice, stomach ulcer or duodenal ulcer.
Acai berries for weight loss
Recently, the Internet has been replete with ads and advertisements offering a revolutionary new way to lose weight - the Acai berry for weight loss.
This Brazilian berry was discovered in 2004 and has properties such as the ability to tone, detoxify, effectively burn fat and boost metabolism, and suppress appetite. Despite the fact that the calorie content of Acai berries is quite high - 165-180 kcal per 100 g of fruits - they help the body to lose weight quickly. They contain a lot of healthy carbohydrates and proteins, and they are very satisfying - even a small handful of these fruits satisfies hunger for several hours. These berries prevent the development of cancer, strengthen the immune system, have a positive effect on the functioning of all body systems, cleanse the blood and improve its composition, and also slow down the aging process and help maintain youth and beauty.
The sensational discovery of the beneficial properties of these berries has caused a real boom in the weight loss market. Fresh or dried Acai berries are not sold in their natural form - as a rule, pharmacies and stores sell dietary supplements containing extracts of these berries. With all the effectiveness of Acai berries for weight loss, there is a danger when buying funds based on them to fall for the bait of scammers selling "dummies" or conventional laxatives under the guise of these berries.
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From childhood, first mothers, then grandmothers instilled in us that fruit is good.
Better than candy and cookies. They do not get fat, but how much benefit!
Packing vitamins in each pear, or tangerine. This is true - fruits are incredibly healthy and important in dietary nutrition.
At the same time, their calorie content is often prohibitively high, too, and the sugar content causes a sad sigh.
Should you give up a plate of fruit while losing weight and leave it for the period of weight gain?
Of course not. You need everything, but of course, in moderation.
In this article, we have prepared a table of fruit calories, the ratio of BJU (fats and carbohydrates), as well as some useful recommendations on how to properly compose a fruit menu.
What determines the calorie content of fruits
This indicator is directly affected by the content of liquid and sugar in fruits and berries.
That is why, if you carefully study the table of calorie content of fruits per 100 grams, which we have prepared below, you will see that it is the dried fruits that are endowed with the largest number of calories.
In the process of dehydration, they have lost almost all moisture, but the calorie intake has increased significantly.
You can eat a plate of fresh cherries, but with dried cherries, you'll have to limit yourself to a small handful.
It is important to understand that in this case we are talking exclusively about fresh, dry or frozen fruits.
Canned, for example, pineapples, which we love so much, during heat treatment not only lose some of the nutrients, but also acquire additional sugar due to sweet syrups.
More sugar means more calories That is why, if your task is to find ideal fruits for weight loss in the table of calorie content of fruits and berries, you should pay attention not only to the GI and the number of units, but also to the fact that you need to eat fruits fresh / frozen.
We leave a handful of dried fruits for a snack. We exclude canned compotes from the diet completely for the period of weight loss.
Calorie table of fruits in ascending order per 100 g or 1 piece
Ascending fruit calorie table How to eat fruit properly
"Like dessert," you say. And this is the main mistake. In addition to useful trace elements and, most fruits have a carbohydrate composition.
And if you add a good portion of carbohydrates to traditional cereals, soups, vegetables and other dishes from our diet, both extra centimeters and digestive problems are guaranteed.
Unlike protein foods, fruits and berries are digested in the duodenum, not in the stomach.
After a hearty multi-component meal, the body is simply not able to process several incompatible foods at the same time.
For this reason, the ideal time to consume healthy treats is:
- On an empty stomach
- An hour before meals
- As a standalone meal
Better to eat fruit as a separate meal Eat small amounts of fruits, limiting yourself to 1-2 fruits or a portion of up to 300 grams.
So you are guaranteed to get a lot of nutrients and not overgrow with extra centimeters.
TOP 5 fruits for weight loss
Apple, 52 calories
If the apple is eaten raw, the fruit acids will trigger the production of hydrochloric acid, and this will result in the urge to gorge itself.
The solution is to eat apples. So they will give a feeling of fullness and will not irritate the mucous membrane.
Nowhere without baked apples Orange, 47 calories
Like its citrus counterpart, grapefruit is high in fiber and low in fiber.
For a healthy, nutritious snack, oranges are best eaten as a separate meal.
Grapefruit, 42 calories
Not only is it low in calories, it also has one of the lowest glycemic indexes among fruits. Citrus sugar is absorbed very slowly, the fruit contains a lot of fiber.
Nutritionists advise leaving it for that terrible case for everyone who is losing weight, when in the evening you really want to kill half of the refrigerator.
Fat Burning Grapefruit Raspberries, 40 calories
Berries are not only rich in calcium, folic acid and vitamin C, but also have the ability to strengthen the walls of blood vessels, which means, make training more effective.
Plus, raspberries are excellent at breaking down fats.
Watermelon, 38 calories
Another unique summer berry is 80% water. Watermelon cleanses the liver and kidneys, takes care of our genitourinary system.
Thanks to lycopene, it slows down the aging process.
Summer watermelon TOP-5 calorie content of fruits for mass gain
It would seem that the easiest way is to look at the calorie content of fruits in the table with the most high-calorie ones and start leaning on them actively if you are an ectomorph (the one to whom by nature).
But the challenge is to build muscle, and not cover the bones with fat.
That is why fruits for gaining mass also need to be chosen wisely.
Ideal, according to nutritionists, options for muscle growth:
Papaya, 43 calories
Yes, yes, we know what is exotic, and where you can find it in our gray apple reality.
Exotic papaya But! Papaya contains a substance with almost the same name "papain", which promotes the breakdown of proteins consumed with food.
If you do not have the opportunity to eat enough of it somewhere in hospitable Pattaya, buy frozen in the supermarket.
Tip: by the way, the calorie content of frozen fruits is much lower than fresh ones, since they have a higher percentage of water.
Pineapple, 50 calories
Citrus contains lion'sozu bromelain, a substance that improves the process of food digestion.
This means that pineapple helps reduce pain and promotes faster protein absorption by the muscles.
The irreplaceable pineapple Berries, average 60 calories
All berries contain anthocyanins and ellagic acid, antioxidants that fight inflammation and joint pain.
An additional plus - all types of them reduce the rate of production of fat cells.
Kiwi, 61 calories
What is good about kiwi, besides the ability to strengthen the immune system?
Vitamins A, D, E, stimulating metabolic processes and supporting, which is especially important for athletes suffering from myopia or hyperopia.
Such a familiar kiwi Tip: there are more antioxidants in the peel of a kiwi than in the pulp, so the ideal option is to rinse the fruit well, beat it in a blender and, without peeling, eat it.
Banana, 89 calories
Firstly, it is a source of energy and easily digestible sugar.
They are rich in potassium and, despite being relatively high in calories, have a moderate glycemic index.
Carbohydrates from bananas are absorbed slowly, which means they protect against sudden surges in glucose.
The ideal time for bananas to build muscle is right after your workout.
Avocado, 160 calories
One of the most nutritious fruits in the table in ascending order is avocado - a whopping 160 units.
The versatile avocado But adding it to is one of the main points of proper nutrition.
A source of potassium, monounsaturated and butyric fatty acids to help fight excess fat.
Plus - it helps to better assimilate the useful components of other products.
Therefore, do not forget to diversify salads with them both when losing weight and when building muscles.
What nutritionists think about the fruit calorie table
Famous American nutritionists and health experts Andy Bellattiand Jen Bruning believe that two cups of fruit is the ideal amount a day for anyone.
At the same time, it is important Eat a wide variety of foods, from citrus fruits and berries to bananas, because they are all good for you.
It is also important to try something new - you will surely add to the list of your taste preferences.
Try different types of fruits Andy and Jen say thatfruits not only contain phytochemicals with antioxidant properties, but also improve a person.
According to a 2017 US study, fruit consumption is directly linked to increased psychological well-being in young adults.
However, consuming too much fruit can lead to health problems.
While it may seem like the road to wellness is paved with goji berries, it's important to remember that fruit isn't all you need for nutrition.
As Bellatti pointed out, they are not a rich source of iron or zinc. Eating too much fruit can also cause stomach upset.
Separately, it is worth compiling a diet for those who suffer, and not to abuse freshly squeezed juices:
- “Fruit juice is free of fiber and many derived antioxidants , - explains Bellatti.- It often contains too much Sahara. Good alternatives to freshly squeezed juices are those that preserve all parts of the fruit and at the same time provide a feeling of fullness. "
Less juices, more smoothies As you can see, the key to the health of our body and proper nutrition lies in maintaining balance.
Do not give up a few dates just because they seem too high in calories to you, but do not forget that 10 at a time is already too much.
Here are some helpful tips on the fruit calorie table:
