Hello dear readers! I will tell you about such a necessary tool as a table of caloric content of products per 100 grams full version will become your indispensable assistant for the time of losing weight and for the rest of your life.

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

Using this full version of the calorie table, you will learn how to choose the right foods in the store, eat a balanced amount of vitamins and minerals, and begin to maintain the right balance of fats, proteins and carbohydrates.

Learn about the right balance of proteins, fat and carbohydrate for you, you can in the article "".

  How to use the table calorie foods?

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

You may notice some deviation between the data in the calorie table and information on the product packaging per 100 grams or on the Internet. This is not rare, because different types of croup (for example, rice) are not the same in composition. They may have a different nutrient content depending on the place of cultivation.

In the last column of the full version of the table you will find the glycemic index of the product.
The glycemic index (GI) shows how the use of certain products affects the level of sugar in human blood.

Choose from low glycemic index foods.

For example, by choosing a pear for the second breakfast (the glycemic index is 30), your body will receive and assimilate less sugar (glucose) than by eating chocolate waffles (the glycemic index of which is 75).

The glycemic index is calculated as follows:

- High if the value is above 50 units;
- Medium, if the value is in the range of 35-50 units;
- Low if the value is below 35 units.

Section "Vegetables and greens" (calories per 100 grams)

- Buy in small quantities (so there will always be fresh vegetables and greens on your table);

- Choose smooth and juicy vegetables, no dents and punctures (only these will benefit your body), fresh greens without yellow leaves;

- Choose vegetables for the season and medium size (suspiciously large, as well as vegetables that are not seasonally grown using chemicals).

Section "Fruits and berries" (calories per 100 grams)

- Buy fragrant fruits (the lack of smell indicates not proper cultivation or not ripeness of the fruit);

- Choose fruits according to the season (they have more vitamins and less harmful substances);

- Look for fruits with whole skin, without dimples (pathogenic bacteria can get into fruits with a broken top layer);

- Check if the fruit is heavy (not light-sized pomegranate or orange, most likely just dry inside).

Want to lose weight fast at home? Not sure where to start?
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1. Specify your gender

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

3. Does your family have a predisposition for weight gain?

4. At what age did you become overweight?

5. How do you feel about sweets, fast food, baking?

6. How often do you snack?

7. Do you leave food in a plate if you feel full?

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

10. How many hours do you sleep?

11. Do you often get nervous?

12. Did you try to lose weight? If so, how?

Section "Nuts and Dried Fruits" (calories per 100 grams)

- Raisin is better to choose dark (light is subjected to chemical treatment);

- Figs choose beige or brown with a slight white bloom;

- dried apricots or dried apricots are more useful dark;

- Nuts are best picked in the shell, because they are not stored for a long time and become rancid.

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

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

Section "Porridges, cereals, legumes" (calories per 100 grams)

- Give preference to green buckwheat, if there is no such in the store, then choose roasted buckwheat with the note “jadrica”, rather than “pierced”;

- Healthier than oatmeal, bare oat (you can buy it at the pharmacy and grind);

- Choose black rice instead of white (black rice is the most useful, contains amino acids);
Soak the cereal overnight before cooking.

Section "Flour and flour products" (calories per 100 grams)

- Pass by flour of the highest grade. There are very few vitamins in it, because in its manufacture they use only the very core of the grain, which means that there is nothing useful in it. This flour is mainly used for sweet pastries.

- In flour of the first grade, a very small percentage of crushed cereal sheath is used. Mostly sweet pastries are baked from it.

- Choose wholegrain flour, it is made from the germ and seed coat, and this is the most useful parts of the grain.

Section "Meat Products" (calories per 100 grams)

- Look at the look of the piece. After pressing the meat should immediately take its original form, it speaks of its freshness.

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

- Fat layers of meat should be light, yellow shade indicates old age of the animal.

- Meats and sausages, choose the number of products in the composition (the best composition: meat, spices).

Section "Fish and seafood" (calories per 100 grams)

- Choose a fish with a head (eyes should be bulging and wet, if the eyes are dull - then the fish is old, if dry - the fish has long been on the counter);

- Gills should be clean, bright red (if the gills are white, the fish are infected with bacteria);

- Look at the body (if the fish is fresh, the scales do not fall off from the touch, and when you press the fingers, the dent quickly disappears);

- Feel free to sniff the fish.
If the fish is sea (salmon, salmon, trout, cod, mackerel, herring), it has a faint smell of herring.
River fish (pike perch, perch, ruff, pike, bream, carp, minnow, sterlet) - the smell is almost absent.
Pond fish (carp, crucian carp, tench, silver carp) has the smell of mud.

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

Section "Fresh mushrooms" (calories per 100 grams)

- If you buy mushrooms at the food market or from mushroom pickers, choose only one variety of mushrooms (there are some unknowns in the platter);

- Choosing mushrooms in the store, look at the expiration date on the package (mushrooms are not stored for a long time);

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

Section "Dairy products" (calories per 100 grams)

- Buy dairy products with a short shelf life:
Milk up to 3-5 days;
Baked milk up to 5 days;
Sour cream up to 14 days;
Cottage cheese up to 5 days;
Kefir up to 7 days;
Yogurt up to 7 days.

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

Section "Eggs" (calories per 100 grams)

- Choose clean eggs, without cracks (if there are traces of chicken droppings on the eggs or cracks, this is not a sign of proper storage);

- Look at the date of manufacture (eggs are stored no more than 25 days).

Section "Oils and fats" (calories per 100 grams)

- Buy oil at least 82.5% fat and better in foil packaging (it protects the oil from sunlight, thereby saving more vitamins than paper);

- Pay attention to the labeling (must be GOST R52969-2008 or R52253-2004, if the butter is “made according to GOST” R52178-2003 - then this is margarine);

- The shelf life of a good oil is not more than 30 days.

Section "Seasonings and Spices" (calories per 100 grams)

- Give preference to a larger grind, such spices are more fragrant;

- Fresh greens are better, more preferable to the dried analog.

Section "Candy, sweets, ice cream" (calories per 100 grams)

- Carefully read the composition. The fewer ingredients in the composition, the better. For example, for chocolate - cocoa, cocoa butter, sugar.

- It is best to buy bitter chocolate, it is more useful.

- Sweet foods have a long shelf life, choose a product with the nearest date of manufacture.

- Pay attention to the marking GOST / TU, for example, ice cream according to GOST is made from natural milk, and according to TU - add milk fat replacers of vegetable origin.

Section "Alcoholic and non-alcoholic beverages" (calories per 100 grams)

- Examine the composition. Refuse from beverages containing E supplements (about the danger of E supplements will soon be a separate article);

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

- Prefer to 100% juice (nectar or juice drink does not carry any good).

Conclusion

In this article you have read the table calorie content per 100 grams. This full version will allow you to always choose the right products, and most importantly, make your diet in a balanced way.

To always have this table at hand, just save it to your bookmarks (press Ctrl + D).

As promised, a bonus for you! You can take this plate yourself and use it for health!
You can download here: Table calorie products per 100 grams full version

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

Nature is designed so that a person does not gain extra pounds, even if he eats more than what is permitted. With constant overeating, these foundations collapse, leading to obesity. A person can no longer control his appetite and becomes thick with time. It is possible to prevent such transformations by using the table of the energy value of food and ready meals.

What are calories?

Calories are the amount of energy a person receives during a meal. To maintain normal body weight, you should dispose of the energy received during the meal completely. When the imbalance of the energy “income” and “expense” is disturbed, extra kilos appear, which negatively affect not only a person’s appearance, but also his health.

Today, the number of calories in food is determined using a special technique that involves the use of such a device as a calorimeter. With its help, it is measured the caloric content of foods and already prepared dishes, by burning in an insulated chamber. The obtained data are united by the table of the energy value of dishes and individual products. After the experiments, the data obtained are fully consistent with the procedure that occurs in the human digestive tract after a meal. The energy obtained after a meal is spent on physical activity, heat production and on metabolic processes in the body.

Calculation of energy value on the example of oat flakes "Hercules"

To get a better idea of ​​the calories, consider the energy value of oatmeal "Hercules". To calculate the caloric content, you need to know how much nutritional elements are included in the composition of food. All foods contain different amounts of minerals and vitamins, therefore you should include food in your diet that has a balanced composition.

Every day a person needs to fill the needs of the body in substances such as nutrients. The most low-calorie and healthy product is Hercules oatmeal.

Vitamin composition of flakes "Hercules", (mg):

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

The mineral composition of flakes "Hercules", (mg):

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

Nutritional value of flakes "Hercules" per 100 grams of product:

• Calorie - 352 kcal.
• Carbohydrates - 61, 8 grams.
• Starch - 60.1 grams.
• Protein - 12.3 grams.
• Fat - 6.2 grams.
• Dietary fiber - 6 grams.
• Ash - 1.7 grams.
• Fatty acids - 1.4 grams.
• Disaccharides, monosaccharides - 1.2 gr.

In 250 ml of oat flakes "Hercules" contains 316.8 kcal, in 200 ml - 246, 4 kcal. A tablespoon of cereal "Hercules" contains 42, 2 kcal, and a teaspoon - 10.6 kcal. Thus, using the example of the flakes “Hercules”, it is clear how the energy value of food is calculated.

Calorie Food Tables

Using the calorie table, each person can calculate the amount of energy received from food. Such principles of nutrition can prevent obesity and associated diseases. Calories are not digested 100%. Experts say that proteins are absorbed by 85%, and fats by 94%. The best is the absorption of fast carbohydrates - 96%. The highest calorie in fat. At 100 grams of fat is about 90 calories. When splitting from a given amount of fat allocated 40 calories.

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

The energy value of sweets

The energy value of bakery products

Calorie table of finished products

It is possible to count caloric content of food not only before cooking, but also after. During cooking, the energy value of the food varies significantly. When cooking, the calories pass into the egg, and some of them evaporate completely at boiling. While cooking fried foods, there is an increase in the energy value of the products.

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

Probably, now there is no such person who would not hear the word "calorie". But not everyone understands what it means. The term was first introduced by Swedish physicists in the 18th century and was used to determine the heat of combustion of a fuel. Now the concept of "calorie" is used in utilities and energy, as well as to denote the value of products. The word has become most famous in the latter sense. Calories in foods is the amount of energy that enters the body during their digestion and full absorption. A person spends it on maintaining the work of his body, on daily activities, and spends it constantly, even in a dream. This energy is usually defined in kilocalories (abbreviated to kcal). It is also possible to calculate in kilojoules (kJ), similar in units of measurement.

Calories in foods

The greatest interest is precisely the energy contained in food products. On production, their exact value is measured in a special instrument, a calorimeter, by burning in its sealed chamber. The amount of heat released during this process constitutes the energy value. Thus, the manufacturer determines how many calories in food. To inform customers, this value is applied to the packaging in which the goods will be sold. The number of calories in foods is usually indicated per 100 grams of weight.

Food and weight

Finding out that the calories in food is the energy that enters the body, it is not so difficult to understand that its excess can lead to a set of excess body weight. 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-carb) foods leads to weight gain. Just look at the calories in foods. The 100 gram table for carbohydrates, fats and proteins is shown below.

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

Calories in foods per 100 grams table

Watching your diet, energy value of the diet is a good habit for a person leading a healthy lifestyle and bodybuilder. It’s easy to count calories in foods, and it’s not necessary to learn information from the labels of each product. It is enough to use already accumulated knowledge. They will easily answer the question of how many calories in foods. A table of basic food items with averaged values ​​is given below. The number of calories per 100 g of product is given in the second column, proteins in the third, fats in the fourth, and carbohydrates in the fifth.

Unsweetened Bakery Products

  Pastry and Baking

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

Natural and carbonated juices

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

Next come the oil products and sausage products. 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 products of meat processing plants, it is worth paying special attention to this. The most useful choice would be boiled chicken and beef sausage. Carbohydrate group, cereals and pasta are quite useful, as they guarantee long saturation. It is important to cook them correctly, without excess fat, given the calories in foods (table for 100 grams for cereals and pasta is presented below). Take into account the weight of raw products.

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.

Also useful are fruits and vegetables. Their caloric content is low, and the taste is attractive. Having made these types of staples in your daily menu, you can stay healthy for many years and forget about excess weight.

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

Milk products

Meat

  Bird

  A fish

  Vegetables

  Fruits

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

Lose weight without stress and harm to health - a table of calorie foods and ready meals. An effective technique with a durable result!

Counting calories is a very effective way to lose weight.   The main advantage of this method is the stability and long-term result obtained.
adhering to the recommended daily average personal calorie intake rate, you will not gain weight again.
  The advantage is also the opportunity to eat your favorite food, limiting itself only in quantity, thus diversifying the diet as much as possible, without putting yourself in stress.

Determine your rate and eat in accordance with this figure, using a table of caloric foods and ready meals.

The formula for calculating the average daily personal norms.

The result is multiplied by an individual indicator of motor activity.

• 1.2 - a minimum of movements, work sitting, movement on the car, lack of additional physical activities;
• 1.3 - a small motor load, the need to walk a lot every day or 1-2 times / week jogging, cycling, team sports, easy physical work;
• 1.5 - visiting the fitness club 3-5 times a week, active physical labor;
• 1.7 - high physical activity, regular hard physical work or daily prolonged exercise;
• 1.9 - a very high level of physical activity. Usually in this mode live athletes before the competition.

Strive to lose weight - subtract 20% from the total, want to build muscle mass - add 20%, your goal is to keep weight - leave the figure unchanged, this will be your daily rate.

When planning your menu, at lunchtime, distribute the main volume of food, between meals do not forget 1-2 snacks.

We add, we write down, we save information.
We all count once, we remember and then at a party or a restaurant we spend a pleasant time, and do not spend it on mathematical calculations. You will definitely need a kitchen scale, if the calculations are inaccurate, there is a risk to overeat and then the body will not have time to spend the received energy, continue to accumulate reserves, or undernourish, which is even worse, because, getting used to a small amount of food, the body will slow down the metabolism and weight recruit even faster.

It is important to consider some of the nuances.

1. The number of kcal in frozen foods does not change significantly.

2. When calculating the first dishes on meat, we take the total of all components, taking into account the broth. If the meat is taken out - only 20% is taken into account, passing into the broth.

3. We consider boiled meat, poultry, fish, and vegetables as raw, minus 20% loss per broth. When frying absorbs about 20% fat.

4. The caloric content of the finished pasta, cereals and legumes is the same in dry form. They swell in water, in which there are no calories and increase in weight and volume due to its absorption.

Examples of calculation.

100 g dry pasta 338 kcal. After boiling, the weight of pasta increased to 200 g, but the nutritional value decreased by 2 times. Thus, in 200 g of finished pasta the same kcal.

100 gr. cereal accounts for 300 kcal, which means that in the finished porridge with a weight of 300 g there is a similar amount.

The figures are approximate, everyone loves cereals in his own way: some are crumbly, others prefer viscous.

Added milk, butter and various sauces increase the nutritional value of the dish.

5. Salted, pickled fish contains 2 times more calories than raw. Fruits and vegetables do not lose their salinity after salting.

6. We count the calories in smoked meat, poultry and fish cooked at home according to the table raw. In the factory, “liquid smoke” concentrate is used, so this product is about 40% more nutritious than home food.

7. Do not eat fruits and berries in compote - consider only 30% of their caloric content. Uzvar from dried fruits contains 0 kcal. The calculated final nutritional value of fruit compote, along with fruit, berries, is distributed by weight of the whole liquid.

Calorie foods per 100 grams table.

The calorie content of the products in the table per 100 grams is taken from publicly verified sources.

Counting calories is not just another diet, but a lifestyle. It does not mean that you can lose weight by continuing to eat fast food regularly and lie on the couch. Choose natural, healthy food, your menu should be as diverse as possible, and include proteins, fats, carbohydrates, and fiber in a proper amount. Efficiently distribute the daily amount of food during the day, eat in small portions every 2-3 hours, do not eat up at night! Move more, walk in the fresh air.

The nutritionist knows that certain foods contain different amounts of fat, protein, and carbohydrates. Each of these elements has its own functions, responsible for the healthy functioning of the body and participating in the metabolism. One of the important things to know is how many carbohydrate compounds are found in food: here the table of carbohydrates in foods helps. These substances are responsible for filling the body with energy. Read more about the types of carbohydrates and how to saturate the body with them, read below.

Products containing complex carbohydrates

It is known that carbohydrate compounds help provide the human body with the necessary amount of energy. The calculation of carbohydrate norms should be made depending on physical activity. The more calories a person spends, playing sports or leading an active lifestyle, the more he needs to consume carbohydrate foods. To recuperate, not to gain extra weight, or vice versa - to contribute to losing weight, you need to carefully make a diet. Particular attention to the calculation of carbohydrates should be given to diabetics, as well as people who are prone to obesity.

Consuming a large amount of carbohydrates, it is necessary to process them, otherwise the compounds will contribute to the appearance of fat deposits. In addition, there are two types of carbohydrates with features of interaction with the body - simple and complex. Complex carbohydrates, also called slow, have a low glycemic index (do not contribute to a strong increase in blood sugar). They can be regularly eaten, they do not cause increased weight gain. In which products you can find their high content:

• Many vegetables - potatoes, tomatoes, spinach, cucumbers.
• A variety of cereals, for example, buckwheat.
• Legumes
• Nuts
• Durum wheat varieties.

Slow carbohydrates

Many foods containing slow carbohydrates, have a high nutritional value, help the body to function properly. They are the basis of proper nutrition and must be consumed. The daily intake of foods containing carbohydrate compounds ranges from 250 to 580 grams, depending on the person’s physical activity. What is the use of slow carbohydrate compounds:

• These are high-molecular substances - polysaccharides. Unlike simple, easily digestible (fast) carbohydrates with one or two molecules, they are absorbed into the blood much more slowly than they provide a feeling of satiety. And this is especially necessary when using an easy way to lose weight (diet) and proper separate nutrition.
• If used wisely, polysaccharides do not contribute to weight gain. In addition, many products containing them are rich in other vitamins and microelements in the composition that inhibit the absorption of carbohydrate substances into the blood. Fast carbohydrates are almost immediately converted to fat.
• Polysaccharides do not cause sudden jumps in blood sugar. Due to the complexity of their molecular structure, they are long absorbed by the walls of the stomach, which ensures the gradual saturation of the body with energy. Another difference from simple carbohydrates - getting into the blood, they cause a sharp, but not too long jump in sugar. Energy appears, but the feeling of fullness quickly passes. Foods containing fast mono- or disaccharides are said to have a high glycemic index.

People with diabetes mellitus, even polysaccharides should be used with caution. For them, doctors have developed a special "bread unit". One XE is equal to 10 grams of carbohydrates. During one meal, a diabetic man can eat 4-5 of these units, a woman - 3-4, during a snack - 1-2.

List of carbohydrate rich foods

The list of products containing the maximum amount of carbohydrates, will help to make a diet to update the energy reserve. Most of the carbohydrate compounds found in cereals, legumes, some types of vegetables, nuts. In which products to search for the greatest amount of mono-, di- and polysaccharides:

• Peas grain
• Beans.
• Lentils
• Boiled corn.
• Bananas.
• Dried rose hips.
• Cashew nuts.
• Pine nut.
• Corn, barley, rice, semolina, buckwheat, barley porridge, rolled oats.
• Rice, rye, wheat flour.
• Wheat, creamy crackers.

What foods have no carbohydrates?

There are foods that almost do not contain carbohydrate compounds - neither fast nor slow. They are often included in carbohydrate-free diets, adherents of which recommend almost completely abandon carbohydrates: an example is the famous Kremlin diet. Nutritionists do not recommend sticking to this diet. Those who want to lose weight, it is desirable to reduce the consumption of carbohydrate compounds, however, abandoning them completely, a person risks to suffer greatly, upset metabolism.

A harmful carbohydrate-free diet will cause weakness, fatigue, and other side effects. To lose weight, healthy nutrition experts recommend not to exceed the daily intake of foods with carbohydrate compounds. In addition, it is necessary to abandon polysaccharides and disaccharides - white sugar, sweet fruits and pastries, which only bring harm to the body. Carbohydrate-free foods should be consumed in the evening at the last meal. These include:

• Meat of veal, chicken, rabbit.
• Quail, duck, chicken eggs.
• Liver, heart.
• Shrimp, crabs.
• Grain curd.
• Yogurt
• Vegetables: cabbage, bell pepper, artichokes, zucchini.
• Oranges, grapefruits.

The consumption of carbohydrate foods should be in the first half of the day - this is necessary, firstly, to fill the body with energy, and secondly, that substances are not converted into fat at night. In the evening, it is worthwhile to give preference to the healthy, low-calorie, low-carb, carbohydrate food described above. According to statistics, proper nutrition with a normal ratio of protein-fat-carbohydrate is much more effective without carbohydrate diets.

Table of carbohydrates and calories in foods

Being engaged in cooking, it is important for the person who watches nutrition to know about foods that contain large amounts of carbohydrates in order to replenish the body's energy supply. Vegetables, fruits, cereals, mushrooms, flour in varying degrees help to saturate the body with necessary substances. It is worth remembering that the calorie content of ready meals may be different, and some slow carbohydrate compounds after heat treatment become “bad” fast carbohydrates. Table of carbohydrates in different products: