Kcal per 100 g destination. Calorie content of food. Hot smoked fish
We lose weight without stress and harm to health - a table of caloric content of foods and ready meals. An effective technique with lasting results!
Calorie counting is a very effective way to lose weight.
The main advantage of this method is the stability and longevity of the result obtained -
adhering to the recommended average daily personal calorie intake, you will not gain weight again.
The advantage is also the ability to eat your favorite food, limiting yourself only in quantity, thus diversifying your diet as much as possible without driving yourself into stress.
Determine your rate and eat in accordance with this figure, using the table of caloric content of food and ready meals.
The formula for calculating the average daily personal norm.
The result is multiplied by the individual indicator of physical activity.
- 1.2 - minimum movements, sitting work, driving a car, no additional physical activity;
- 1.3 - low motor load, the need to walk a lot every day or jogging 1-2 times / week, cycling, team sports, light physical labor;
- 1.5 - attending a fitness club 3-5 times a week, active physical labor;
- 1.7 - high physical activity, regular heavy physical labor or daily long-term sports;
- 1.9 - very high level of physical activity. Usually, athletes live in this mode before competitions.
Strive to lose weight - subtract 20% from the total, if you want to build muscle mass - add 20%, your goal is to keep weight - leave the figure unchanged, this will be your daily allowance.
When planning your menu, distribute the main amount of food at lunchtime, do not forget 1-2 snacks between meals.
We add, record, store information.
We calculate everything once, remember it, and then we have a pleasant time at a party or a restaurant, and do not spend it on mathematical calculations. You will definitely need a kitchen scale, if the calculations are inaccurate, there is a risk of overeating and then the body will not have time to spend the energy received, continue to accumulate reserves, or undereat, which is even worse, because, getting used to a small amount of food, the body will slow down the metabolic processes and weight will pick up even faster.
It is important to take into account some of the nuances.
1. The number of kcal in frozen foods does not change significantly.
2. When calculating the first courses 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. Boiled meat, poultry, fish, vegetables are considered raw, minus 20% loss in broth. When frying, about 20% of the fat is absorbed.
4. The calorie content of finished pasta, cereals and legumes is the same in dry form. They swell in water that does not contain calories and increase in weight and volume due to its absorption.
Calculation examples.
There are 338 calories in 100 g dry pasta. After boiling, the weight of pasta increased to 200 g, but the nutritional value decreased by 2 times. Thus, in 200 g of ready-made pasta, there are the same number of kcal.
For 100 gr. cereals account for 300 kcal, which means that the finished porridge with a weight of 300 g contains a similar amount.
The figures are approximate, everyone loves porridge in their 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 nutritional value after salting.
6. Calories in smoked meat, poultry and fish cooked at home are considered raw according to the table. In the factory, a “liquid smoke” concentrate is used, so such a product is about 40% more nutritious than homemade.
7. Do not eat fruits and berries in compote - consider only 30% of their calories. A dried fruit bowl contains 0 kcal. The calculated final nutritional value of the compote, together with fruits and berries, is distributed by the weight of the entire liquid.
Calorie food table per 100 grams.
The calorie content of the products in the table per 100 grams is taken from open, verified sources.
Calorie counting is not just another diet, but a way of life. It does not mean that you can lose weight by continuing to regularly eat fast food and lie on the couch. Choose natural, healthy food, your menu should be as diverse as possible, include proteins, fats, carbohydrates, and fiber in the proper amount. Rationally distribute the daily volume of food during the day, eat in small portions every 2-3 hours, do not overeat at night! Move more, walk in the fresh air.
A convenient complete table of caloric content of products and ready meals. It is a pity that there is no calculator on the site. I'll print it. I heard a lot about this technique, they say it is really effective, I will try 🙂
- All women after the end of winter dream of losing those extra pounds. Summer is coming and you want to be in shape to look spectacular on the beach
- Often in the spring, due to the addition of extra centimeters at the waist and hips, we cannot wear our favorite jeans or dress. To lose weight quickly, you need to urgently go in for sports and eat right. It will not be enough to exclude only sweets and flour dishes, you need to calculate the calorie content
- Indeed, for weight loss, you need to consume no more than 1200-1300 kilocalories per day. It is more convenient to calculate the calorie content of consumed foods with a ready-made table
Weight loss food calorie table
The table below compares the amount of proteins, fats and carbohydrates.
Important: Read it carefully to know which foods are good to use in your daily menu.
Calorie food table for weight loss:
Milk products
Food | Water | Squirrels | Fats | Carbohydrates | kcal |
Milk | 88,0 | 2,7 | 3,1 | 4,6 | 56 |
Kefir low fat | 90,0 | 2,8 | 0,1 | 3,7 | 29 |
Kefir fat | 89,5 | 2,7 | 3,1 | 4,0 | 58 |
Brynza | 51 | 17,8 | 20,0 | 0 | 259 |
Yogurt without additives, 1.5% | 87 | 4,9 | 1,5 | 3,4 | 50 |
Condensed milk with sugar | 25,9 | 7,1 | 8,4 | 55 | 314 |
Ryazhenka | 85,1 | 3,0 | 4,9 | 4,2 | 84 |
Cream 10% | 81,2 | 2,9 | 9,9 | 4 | 118 |
Cream 20% | 71,9 | 2,7 | 19,9 | 3,5 | 204 |
Sour cream 10% | 81,6 | 2,9 | 9,9 | 2,8 | 115 |
Sour cream 20% | 71,7 | 2,6 | 19,9 | 3,1 | 205 |
Sweet curds and sweet curd mass | 40,0 | 7,0 | 22,0 | 27,4 | 339 |
Hard cheese | 39,0 | 22,4 | 29,9 | 0 | 370 |
Processed cheese | 54 | 23,9 | 13,4 | 0 | 225 |
Fat cottage cheese | 63,7 | 13,9 | 17,9 | 1,2 | 224 |
Low-fat cottage cheese | 77,6 | 17,9 | 0,5 | 1,4 | 85 |
Oil, fats, mayonnaise
Bread and bakery products
Food | Water | Squirrels | Fats | Carbohydrates | kcal |
Rye bread | 41,4 | 4,6 | 0,6 | 49,4 | 210 |
Wheat bread from 1 grade flour | 33,3 | 7,6 | 2,3 | 53,3 | 250 |
muffin | 25,1 | 7,4 | 4,4 | 59 | 294 |
Wheat crackers | 11 | 11,0 | 1,3 | 72,3 | 330 |
Wheat flour 1 grade | 13 | 10,5 | 1,2 | 72,2 | 324 |
Rye flour | 13 | 6,8 | 1,0 | 75,9 | 320 |
cereals
Vegetables
Food | Water | Squirrels | Fats | Carbohydrates | kcal |
eggplant | 90 | 0,5 | 0,1 | 5,4 | 23 |
Green peas | 79 | 4,9 | 0,1 | 13,2 | 71 |
Zucchini | 91 | 0,5 | 0,2 | 5,6 | 25 |
Cabbage | 89 | 1,7 | 0 | 5,3 | 25 |
Potato | 75 | 2 | 0,1 | 19,6 | 82 |
turnip onion | 85 | 1,6 | 0 | 9,4 | 43 |
Carrot | 88 | 1,2 | 0,1 | 6 | 32 |
cucumbers | 95 | 0,7 | 0 | 2,9 | 14 |
Sweet pepper | 90 | 1,2 | 0 | 4,6 | 22 |
Parsley | 84 | 3,6 | 0 | 8,0 | 46 |
Radish | 92 | 1,1 | 0 | 4,0 | 19 |
Salad | 94 | 1,4 | 0 | 2,1 | 13 |
Beet | 85,5 | 1,6 | 0 | 10,7 | 45 |
Tomatoes | 92,5 | 0,5 | 0 | 4,1 | 18 |
Garlic | 69 | 6,4 | 0 | 22,0 | 104 |
Sorrel | 89 | 1,4 | 0 | 5,2 | 27 |
Spinach | 90,2 | 2,8 | 0 | 2,2 | 21 |
Fruits
Food | Water | Squirrels | Fats | Carbohydrates | kcal |
apricots | 85 | 0,8 | 0 | 10,4 | 44 |
cherry plum | 88 | 0,1 | 0 | 7,3 | 33 |
A pineapple | 85 | 0,3 | 0 | 11,6 | 46 |
Bananas | 73 | 1,4 | 0 | 22,2 | 90 |
Cherry | 84,2 | 0,7 | 0 | 10,3 | 48 |
Pear | 86,5 | 0,3 | 0 | 10,5 | 40 |
Peaches | 85,5 | 0,8 | 0 | 10,3 | 43 |
Plum | 85 | 0,7 | 0 | 9,7 | 41 |
Persimmon | 80,5 | 0,4 | 0 | 14,8 | 60 |
Cherries | 84 | 1,0 | 0 | 12,2 | 51 |
Apple | 85,5 | 0,3 | 0 | 11,2 | 45 |
oranges | 86,5 | 0,8 | 0 | 8,3 | 37 |
Grapefruit | 88 | 0,8 | 0 | 7,0 | 33 |
Lemon | 85,7 | 0,8 | 0 | 3,5 | 30 |
Mandarin | 87,5 | 0,7 | 0 | 8,5 | 37 |
Grape | 79,2 | 0,3 | 0 | 16,5 | 66 |
strawberries | 83,5 | 1,7 | 0 | 8,0 | 40 |
Gooseberry | 84 | 0,6 | 0 | 9,8 | 45 |
Raspberry | 86 | 0,7 | 0 | 8 | 40 |
Sea buckthorn | 74 | 0,8 | 0 | 5,4 | 29 |
Currant | 84 | 1,0 | 0 | 7,5 | 39 |
Blueberry | 85,5 | 1,0 | 0 | 8,5 | 39 |
Rose hip | 65 | 1,5 | 0 | 23 | 100 |
Dried fruits
Food | Water | Squirrels | Fats | Carbohydrates | kcal |
Apples | 19 | 3,1 | 0 | 67 | 270 |
Prunes | 24 | 2,2 | 0 | 64,6 | 260 |
Peaches | 17 | 3,0 | 0 | 66,6 | 274 |
Pear | 23 | 2,2 | 0 | 60,1 | 244 |
Cherry | 17 | 1,4 | 0 | 72 | 290 |
Raisin | 16 | 2,2 | 0 | 70,2 | 275 |
Dried apricots | 19,3 | 5,2 | 0 | 66,4 | 270 |
Dried apricots | 16 | 4 | 0 | 66,4 | 273 |
Meat, poultry
Food | Water | Squirrels | Fats | Carbohydrates | kcal |
Mutton | 66,6 | 15,3 | 15,2 | 0 | 201 |
Beef | 66,7 | 18,8 | 12,3 | 0 | 186 |
Rabbit | 64,3 | 20,0 | 11,9 | 0 | 198 |
Pork | 53,8 | 16,3 | 25,8 | 0 | 350 |
Veal | 77 | 20,0 | 1,1 | 0 | 89 |
Liver | 70,2 | 16,4 | 2,6 | 0 | 110 |
A heart | 77 | 16,0 | 3,1 | 0 | 88 |
Language | 65,1 | 13,2 | 15,8 | 0 | 206 |
Goose | 46,7 | 15,1 | 12,3 | 0 | 360 |
Turkey | 63,5 | 20,6 | 11 | 0,7 | 195 |
chickens | 66,9 | 19,8 | 8,7 | 0,5 | 160 |
chickens | 70,3 | 17,7 | 7,7 | 0,3 | 150 |
Duck | 50,5 | 15,5 | 60,2 | 0 | 320 |
sausages
fish, egg
Food | Water | Squirrels | Fats | Carbohydrates | kcal |
Chicken egg | 73 | 11,7 | 10,2 | 0,5 | 150 |
quail egg | 72,3 | 11,5 | 12,1 | 0,5 | 164 |
Pink salmon | 70,0 | 20,0 | 6,9 | 0 | 145 |
carp | 77,3 | 16,5 | 1,6 | 0 | 86 |
Carp | 77,1 | 15 | 2,3 | 0 | 95 |
Salmon | 62,1 | 20,7 | 14,3 | 0 | 210 |
Pollock | 79,1 | 14,3 | 0,6 | 0 | 68 |
capelin | 74 | 12,3 | 10,5 | 0 | 155 |
Navaga | 80,1 | 15,6 | 1 | 0 | 72 |
Burbot | 77,1 | 17,1 | 0,6 | 0 | 80 |
Notothenia | 72,4 | 13,2 | 10,2 | 0 | 154 |
Perch | 77 | 18,0 | 3,5 | 0 | 105 |
Sturgeon | 70,3 | 15,6 | 10,8 | 0 | 163 |
Halibut | 75,3 | 17,4 | 2,9 | 0 | 102 |
Carp | 74,2 | 16,5 | 4,2 | 0 | 120 |
saury | 70,3 | 20,0 | 0,8 | 0 | 150 |
Herring | 60,7 | 16,6 | 18,5 | 0 | 240 |
Mackerel | 70,8 | 17,0 | 8,8 | 0 | 146 |
Horse mackerel | 72,3 | 17,5 | 4,5 | 0 | 112 |
nuts
Confectionery
Food | Water | Squirrels | Fats | Carbohydrates | kcal |
Zephyr | 19,9 | 0,7 | 0 | 77,3 | 295 |
Iris | 6,4 | 3,2 | 7,6 | 80,6 | 369 |
Marmalade | 20 | 0 | 0,1 | 76,2 | 289 |
Caramel | 4,3 | 0 | 0,1 | 74,4 | 259 |
Chocolate candies | 8,0 | 2,5 | 10,5 | 74,4 | 398 |
Halva | 3,5 | 11,8 | 30,0 | 52,0 | 505 |
Chocolate | 0,7 | 5,5 | 36,7 | 53,0 | 550 |
waffles | 0,9 | 3,3 | 29,3 | 66,4 | 525 |
cream cake | 8 | 5,5 | 37,5 | 45,3 | 540 |
Honey | 18,0 | 0,8 | 0 | 80,2 | 296 |
Gingerbread | 13,2 | 4,8 | 2,6 | 74,4 | 325 |
Important: Use low calorie foods for cooking. This will help not only not to gain weight, but also to lose weight.
Diet food calorie table
Diet foods are foods that help you lose weight and improve your digestion. These include fruits, vegetables, fish, lean meats, legumes, nuts, and vegetable oils.
A table of caloric content of dietary products can be compiled for each person independently. Choose low calorie foods from the table above and cook delicious meals.
Remember: Proper diet food must be steamed, boiled or baked in the oven. Thanks to this, the calorie content of the finished dish will be low, and the dish will be healthy and tasty.
Calorie table for weight loss products - menu
Before you start losing weight, you need to find out how many calories you can eat per day. There is a formula that an American scientist calculated back in the 20th century.
Formula: Height (cm) times the constant number 6.25. Add your weight tenfold to the result. Subtract the age multiplied by 5 from the sum of these indicators. For example, 164 cm x 6.25 + 650 - 30 x 5 \u003d 1525 calories per day.
Now, knowing how many calories you can consume per day and using the table of caloric content of products for weight loss, you can create a menu for one day or a week.
Scientists warn that the daily calorie intake is the norm, provided that a person lies on the couch all day. To calculate the norm with physical activity, it is necessary to multiply calories in a passive state by at least 1.2.
The maximum coefficient will be 1.9. For example, for an office worker, you need 1525 x 1.2 = 1830 calories per day. For an athlete with constant loads, you will need 1525 x 1.9 \u003d 2898 calories.
Remember: The result will speak about the loads on the day you play sports. On a day off, you need to consume calories without a coefficient.
A sample menu for a day with which you can effectively lose weight:
- First breakfast: Cabbage and carrot salad with a teaspoon of vegetable oil (130 kcal). Chicken fillet - 50 grams (117 kcal), tea without sugar and one loaf (40 kcal)
- Lunch: A glass of fruit jelly (60 kcal), kiwi jelly without added sugar (68 kcal)
- Dinner: Vegetable soup - 150 grams (110 kcal), roast meat with vegetables - 150 grams (170 kcal), herbal tea (20 kcal), oatmeal cookies without added sugar - 100 grams (80 kcal)
- afternoon tea: A glass of kvass prepared without added sugar (30 kcal), 2 loaves with berry confiture (110 kcal)
- Dinner: Buckwheat porridge - 100 grams (110 kcal), boiled chicken fillet - 100 grams (118 kcal), compote without sugar (30 kcal)
- Second dinner(2 hours before bed): A glass of low-fat kefir (50 kcal)
Calorie table of ready meals for weight loss
Tip: Make a menu for the week at once in order to act according to a clearly defined plan. Buy food for cooking in advance and determine the timing of weight loss for yourself.
Tip: Make yourself a holiday every day, but with the right meals.
An approximate table of calorie content of ready-made meals for weight loss for several days:
Soups
Second course
Snacks
desserts
The drinks
Important: The first week of losing weight with such dishes will help you lose up to 7 kilograms. Stick to a diet and within two or three months you can restore your body to youth and beauty.
Negative calorie foods for weight loss
Extra weight can be gained even if you do yourself a good physical activity. Why is this happening? In addition to exercise, you need to eat right.
There are negative calorie foods for weight loss. These are foods that the body uses more energy to digest than it receives from them.
Important: All this is due to the presence of solid fiber and dietary fiber. To process it, our digestive tract needs to work hard, spending energy.
If you want to lose weight, include the following negative calorie foods in your diet:
- Spinach - 21 kcal
- Red bell pepper - 26 kcal
- Apples - 44 kcal
- Lemon - 30 kcal
- Lettuce leaves - 15 kcal
- Rhubarb - 16 kcal
- Radish - 20 kcal
- Seaweed - 5 kcal
- Tomatoes - 15 kcal
- Grapefruit - 33 kcal
- Eggplant - 25 kcal
- Carrots - 31 kcal
- Cucumbers - 10 kcal
Tip: Use this list when planning your menu. This will help you quickly lose weight, without the use of painful diets.
Negative calorie ready meals for weight loss
To prepare dishes with a negative calorie content, you do not need to add sour cream, sauces and dressings to them.
Important: Despite the fact that ready-made meals with a negative calorie content for weight loss are low in calories, they should not be consumed late in the evening or before bedtime.
Tip: If you feel like eating before bed, drink a glass of water or eat a leaf of green salad. You can eat some raw cabbage.
Examples of negative calorie prepared meals:
Chicken with kiwi and vegetables
Recipe: Remove all fat from the fillet. Simmer meat until done. Add carrots, herbs and some salt. When the dish is removed from the heat, add a few drops of kiwi juice to it.
Recipe: Peel and grate carrots and apples on a coarse grater. Mix the ingredients, add a teaspoon of vegetable oil and a few drops of lemon.
Salmon with citrus fruits
Recipe: Cut the fish into strips, cook it for a couple. Blend orange and some grapefruit in a blender. Add a few drops of lemon juice to this mixture. Put the prepared pieces of salmon on a plate and pour over the citrus mixture. Garnish the dish with mint leaves.
Vegetable soup
Recipe: Place a pot of water on the stove. When the water boils, dip the vegetables (tomatoes, onions, bell peppers and cabbage) into it. Boil until vegetables soften. Remove the saucepan from the heat and let the soup cool. Using a blender, turn the soup into a paste, add a little mashed potatoes and put back on gas. Warm up the soup puree, salt. Pour into a bowl and sprinkle with herbs.
If you lose weight by counting calories, then you can lose 10 to 15 kilograms in a short period of time. At the same time, the state of health will not worsen, there will be a surge of strength and vigor.
Eating negative calorie foods is a smarter decision than fasting or temporarily not eating. Take care of your health and lose weight the right way!
Video: What not to eat to lose weight Top 5 foods? Elena Chudinova.
Hello dear readers! I will tell you about such a necessary tool as a 100 gram food calorie table, the full version will become your indispensable assistant for weight loss and for the rest of your life.
There is also a nice bonus waiting for you! You can purchase a diet diary for weight loss in a convenient .pdf format and use it to calculate calories.
Using this complete version of the calorie table, you will learn how to choose the right foods in the store, eat a balanced diet for vitamins and minerals, and begin to maintain the correct balance of fats, proteins and carbohydrates.
You can find out about the correct ratio of proteins, fats and carbohydrates just for you in the article "".
How to use the food calorie table?
First of all, I would like to note that for ease of use, the calorie table is divided into categories. You can easily and quickly find the section and product you need.
You may notice some deviation between the data in the calorie table and the information on the 100 gram product packaging or on the Internet. This happens not infrequently, because different varieties of cereals (for example, rice) are not the same in composition. They may have different nutrient content depending on where they are grown.
In the last column of the full version of the table you will find the glycemic index of the product.
The glycemic index (GI) shows how the consumption of certain foods affects the level of sugar in a person's blood.
Opt for foods with a low glycemic index.
For example, choosing a pear for lunch (glycemic index - 30), your body will receive and absorb less sugar (glucose) than eating chocolate wafers (glycemic index, which is 75).
The glycemic index is calculated as follows:
— High, if the value is above 50 units;
- Medium, if the value is within 35-50 units;
- Low if the value is below 35 units.
Section "Vegetables and greens" (calories per 100 grams)
calories | Carbohydrates | ||||
Eggplant | |||||
Broccoli | |||||
Ginger | |||||
Cauliflower | |||||
Brussels sprouts | |||||
Potato | |||||
Corn | |||||
Green onion | |||||
Onion (turnip) | |||||
Pepper | |||||
Parsley | |||||
Tomatoes | |||||
Rosemary | |||||
lettuce green | |||||
Iceberg lettuce | |||||
Celery | |||||
Thyme | |||||
- Buy in small quantities (so there will always be fresh vegetables and herbs on your table);
- Choose smooth and juicy vegetables, without dents and punctures (only such will benefit your body), fresh greens without yellow leaves;
- Choose vegetables that are in season and medium in size (suspiciously large, like vegetables out of season, are grown using chemicals).
Section "Fruits and berries" (calories per 100 grams)
calories | Carbohydrates | ||||
Orange | |||||
Cowberry | |||||
Grape | |||||
Grapefruit | |||||
strawberries | |||||
Strawberry | |||||
Gooseberry | |||||
Mandarin | |||||
passion fruit | |||||
Currant | |||||
- Buy fragrant fruits (lack of smell indicates improper cultivation or unripe fruit);
- Choose fruits according to the season (they have more vitamins and less harmful substances);
- Look for fruits with a whole peel, without dimples (pathogenic bacteria can get into fruits with a broken top layer);
- Check if the fruit is heavy (light oversized pomegranate or orange, most likely just dry inside).
Section "Nuts and dried fruits" (calories per 100 grams)
calories | Carbohydrates | ||||
Pineapple (dried) | |||||
(dried) | |||||
Brazilian | |||||
Dried cherries | |||||
Walnuts | |||||
dried pear | |||||
Dried melon | |||||
Dried figs | |||||
Cedar | |||||
Dried strawberries | |||||
dried cranberries | |||||
dried coconut | |||||
Dried peach | |||||
sunflower seeds | |||||
pumpkin seeds | |||||
pistachios | |||||
Prunes | |||||
Dried rosehip | |||||
Dried apples |
- It is better to choose dark raisins (light ones undergo chemical treatment);
- Figs choose beige or brown with a slight white bloom;
- Dried apricots or apricots are more useful dark ones;
- Nuts are best chosen in the shell, because they do not store for a long time and become rancid.
- Look at the labels for the date of manufacture and the 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 is involved in many metabolic processes, helps to increase muscle mass, which in turn affects the reduction of body fat.
You will learn about this in the article:.
Section "Porridges, cereals, legumes" (calorie content per 100 grams)
calories | Carbohydrates | ||||
Hercules | |||||
Buckwheat (core) | |||||
Semolina | |||||
Oat groats | |||||
Pearl barley | |||||
millet groats | |||||
Corn (flakes) | |||||
Rice white | |||||
Rice wild black | |||||
rice brown | |||||
White beans | |||||
Red beans | |||||
Black beans | |||||
Lentils | |||||
Barley grits |
- Give preference to green buckwheat, if there is none in the store, then choose fried buckwheat marked “unground” and not “threaded”;
- More useful than oatmeal, naked oats (you can buy it at a pharmacy and grind it);
- Choose black rice, instead of white (black rice is the most useful, contains amino acids);
Soak grains overnight before cooking.
Section "Flour and flour products" (calorie content per 100 grams)
calories | Carbohydrates | ||||
Macaroni 1 grade | |||||
Egg pasta | |||||
pancake flour | |||||
Oat bran flour | |||||
spelled flour | |||||
Corn flour | |||||
Flaxseed flour | |||||
Wheat flour | |||||
Wheat flour premium | |||||
Wheat flour 1C (grade 1) | |||||
(grain-coated, finely ground) |
|||||
Wheat flour 2 C | |||||
(as part of flour - 8% bran) |
|||||
Whole wheat flour. | |||||
Coarse rye flour | |||||
Peeled rye flour | |||||
Rye flour | |||||
rice flour | |||||
barley flour | |||||
Dumplings | |||||
Spaghetti | |||||
Bakery products: |
|||||
Wheat baguette | |||||
Rye baguette | |||||
Sliced loaf | |||||
Wheat loaf with bran | |||||
hamburger bun | |||||
Butter bun | |||||
White bread croutons | |||||
Rye croutons | |||||
Bread without gluten | |||||
Bread Borodinsky | |||||
Bread Darnitsky | |||||
Bread Multicereal | |||||
Rye bread | |||||
Bread with bran | |||||
Bread Toast | |||||
Waffle crispbread | |||||
Rye bread |
— Pass past the flour of the highest grade. There are very few vitamins in it, because only the very core of the grain is used in its manufacture, which means that there is nothing useful in it. This flour is mainly used for sweet pastries.
- In the flour of the first grade, a very small percentage of the crushed grain shell is used. Mostly non-sweet pastries are baked from it.
- Choose whole grain flour, it is made from the germ and shell of the seed, and these are the most useful parts of the grain.
Section "Meat products" (calorie content per 100 grams)
calories | Carbohydrates | ||||
Mutton | |||||
Mutton | |||||
Mutton | |||||
Steak | |||||
Beef | |||||
Beef | |||||
Beef | |||||
Beef (shoulder) | |||||
Beef | |||||
Beef | |||||
Beef | |||||
Beef | |||||
(leg) | |||||
(schnitzel) | |||||
Veal | |||||
Veal (schnitzel) | |||||
Minced lamb | |||||
minced turkey | |||||
Chick | |||||
Sausage boiled Doktorskaya | |||||
Sausage boiled-smoked Servelat | |||||
Pork sausages | |||||
Dairy sausages |
- Look at the appearance of the piece. After pressing, the meat should immediately return to its original shape, this indicates its freshness.
- If the meat has a thin dried film on top, it means that it lay for several hours without polyethylene and was not processed with liquids that prolong its shelf life.
- The fat layers of meat should be light, a yellow tint indicates the old age of the animal.
- Choose sausages and sausages according to the number of products in the composition (the best composition: meat, spices).
Section "Fish and seafood" (calories per 100 grams)
calories | Carbohydrates | ||||
Fresh squid | |||||
Dried squids | |||||
sea cocktail | |||||
Crab meat | |||||
Crab sticks | |||||
Shrimp, peeled | |||||
sea kale | |||||
Mackerel | |||||
silver carp | |||||
- Choose a fish with a head (the eyes should be bulging and moist, if the eyes are cloudy, then the fish is old, if dry, the fish has been on the counter for a long time);
- The gills must be clean, bright red (if there is a white coating on the gills, the fish is infected with bacteria);
- Look at the body (if the fish is fresh, the scales do not fall off when touched, and when pressed with your fingers, the dent quickly disappears);
- Feel free to smell the fish.
If the fish is marine (salmon, salmon, trout, cod, mackerel, herring), it has a slight smell of herring.
River fish (perch, perch, ruff, pike, bream, carp, minnow, sterlet) - there is practically no smell.
Pond fish (carp, crucian carp, tench, silver carp) have the smell of mud.
— When choosing frozen fish or seafood, pay attention to the color of the ice:
If the ice is transparent with whiteness, it is fresh;
If the ice has a yellow tint, it is old.
Section "Fresh mushrooms" (calorie content per 100 grams)
calories | Carbohydrates | ||||
boletus | |||||
Aspen mushrooms | |||||
Champignon |
- If you buy mushrooms at the food market or from mushroom pickers, choose only one variety of mushrooms (unknown ones may be found in the assortment);
- When choosing mushrooms in the store, look at the expiration date on the package (mushrooms do not last long);
- Buy small and elastic mushrooms, without dark spots on the hat (this indicates their freshness and benefits).
Section "Dairy products" (calories per 100 grams)
calories | Carbohydrates | ||||
Yoghurt 1.5% | |||||
Yoghurt 3.2% | |||||
Fat-free yogurt | |||||
Milk 2.5% | |||||
Milk 3.2% | |||||
Condensed milk | |||||
Curdled milk 3.2% | |||||
Ryazhenka 4% | |||||
Cream 10% | |||||
Cream 20% | |||||
Cream 35% | |||||
Sour cream 10% | |||||
Sour cream 20% | |||||
Cheese Adyghe | |||||
Gouda cheese | |||||
Dutch cheese | |||||
Mozzarella cheese | |||||
Parmesan cheese | |||||
Processed cheese | |||||
Cheese Russian | |||||
Curd curds |
- 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 if 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 manure or cracks on the eggs, this is a sign of improper storage);
- Look at the date of manufacture (eggs are stored for no more than 25 days).
Section "Oils and fats" (calories per 100 grams)
calories | Carbohydrates | ||||
Margarine | |||||
Linseed oil | |||||
Olive oil | |||||
Sunflower oil | |||||
Butter |
- Buy oil with at least 82.5% fat content and better in foil packaging (it protects the oil from sunlight, thereby retaining more vitamins than paper);
- Pay attention to the labeling (should be GOST R52969-2008 or R52253-2004, if the oil 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)
calories | Carbohydrates | ||||
Bay leaf | |||||
dried parsley | |||||
Soy sauce | |||||
dried dill |
- Give preference to coarser grinding, such spices are more aromatic;
- Fresh herbs are better, more preferable to dried counterparts.
Section "Candies, sweets, ice cream" (calories per 100 grams)
calories | Carbohydrates | ||||
Hematogen | |||||
Fondant sweets | |||||
Chocolate candies | |||||
Marmalade | |||||
ice cream ice cream | |||||
sugar cookies | |||||
Kurabye cookies | |||||
Honey cake | |||||
Cake Sour cream | |||||
bitter chocolate | |||||
milk chocolate |
- Read the ingredients carefully. The fewer ingredients in the composition, the better. For example, for chocolate - cocoa, cocoa butter, sugar.
- It is best to buy dark chocolate, it is more useful.
- Sweet foods have a long shelf life, choose the product with the closest production date.
- Pay attention to the GOST / TU marking, for example, according to GOST, ice cream is made from natural milk, and according to TU, milk fat substitutes of vegetable origin are added.
Section "Alcoholic and non-alcoholic drinks" (calorie content per 100 grams)
calories | Carbohydrates | ||||
Wine red semi-sweet | |||||
Coca Cola | |||||
Coffee without milk and sugar | |||||
Coffee with milk and sugar | |||||
Tea green and black | |||||
Apple juice |
- Study the ingredients. Refuse drinks containing E additives (the danger of E additives will soon be a separate article);
- Choose non-carbonated drinks (if you regularly drink carbonated drinks, mechanical damage to the stomach occurs, which contributes to the development of urolithiasis);
- Give preference to 100% juice (nectar or juice-containing drink do not carry any benefit).
As promised, you can purchase - Food Diary: The path to the ideal figure in .pdf format for calculating calories and proper weight loss.
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Conclusion
In this article, you have read the table of caloric content of foods per 100 grams. This full version will allow you to always choose the right foods, and most importantly, make a balanced diet.
https://www.instagram.com/katerina_lavrova/
You can take this tablet for yourself and use it to your health!
To always have this table at hand, it is enough to bookmark it (press the key combination Ctrl + D).
And I say goodbye to you! See you soon friends!
Ekaterina Lavrova
Article: Food calorie table per 100 grams full version
Here is one of the most complete food calorie tables. All data are per 100 grams of product.
Total calorie data and other food data are in the calorie table. The calorie content of foods is measured in kilocalories (kcal). The same value is associated with such a concept as "food calorie". The complete calorie table contains over 900 foods.
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 training and background information in the table of calorie foods
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.
100 g of product contains |
|||||
Water |
Squirrels |
Fats |
Coal- |
Kilo- |
|
VEGETABLES |
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eggplant |
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Green peas |
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White cabbage |
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red cabbage |
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Cauliflower |
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Potato |
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Green onion (feather) |
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Leek |
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Onion |
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red carrot |
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ground cucumbers |
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greenhouse cucumbers |
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Sweet green pepper |
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red sweet pepper |
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Parsley (greens) |
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Parsley (root) |
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Rhubarb (petioled) |
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Tomatoes (ground) |
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Tomatoes (greenhouse) |
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Green beans (pod) |
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Product |
100 g of product contains |
||||
Water |
Squirrels |
Fats |
Coal- |
Kilo- |
|
NUTS, SEEDS |
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Walnut |
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sunflower seed |
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FRUITS, CITRUS, BERRIES |
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apricots |
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Rowan garden |
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Rowan chokeberry |
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garden plum |
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Mulberry |
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Orange |
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Grapefruit |
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Mandarin |
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Cowberry |
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Grape |
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Blueberry |
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strawberries |
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Gooseberry |
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Sea buckthorn |
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White currant |
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Red currants |
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Black currant |
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Rosehip fresh |
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Dried rosehip |
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Product |
100 g of product contains |
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Water |
Squirrels |
Fats |
Coal- |
Kilo- |
|
GOLONS |
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MUSHROOMS |
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White fresh |
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White dried |
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Boletus fresh |
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Boletus fresh |
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Fresh syroezhi |
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Pickled, SALTED, DRIED VEGETABLES AND FRUITS |
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Sauerkraut |
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Pickles |
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salted tomatoes |
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DRIED VEGETABLES |
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Potato |
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Onion |
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DRIED FRUITS |
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Raisins with a stone |
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Raisin kishmish |
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Prunes |
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BAKERY PRODUCTS |
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Rye bread |
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Wheat bread from flour I grade |
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Sweet pastries |
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Wheat crackers |
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Cream crackers |
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Wheat flour of the highest grade |
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Wheat flour. I grade |
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Wheat flour. II grade |
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Rye flour |
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100 g of product contains |
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Water |
Squirrels |
Fats |
Coal- |
Kilo- |
|
CEREALS |
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Buckwheat |
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Buckwheat |
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Barley |
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Wheat |
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Hercules |
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corn |
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BEAN |
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Peas shelled |
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Whole peas |
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Lentils |
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MILK PRODUCTS |
|||||
Cheese from cow's milk |
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Yogurt natural 1.5% fat |
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Kefir low fat |
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Kefir fat |
|||||
Milk acidophilus |
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Whole milk powder |
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Condensed milk |
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Condensed milk with sugar |
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curdled milk |
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Cream 10% |
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Cream 20% |
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Sour cream 10% |
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Sour cream 20% |
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Curds and special curd mass |
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Russian cheese |
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Dutch cheese |
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Swiss cheese |
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Poshekhonskiy cheese |
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Processed cheese |
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Fat cottage cheese |
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Bold cottage cheese |
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Low-fat cottage cheese |
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100 g of product contains |
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Water |
Squirrels |
Fats |
Coal- |
Kilo- |
|
MEAT PRODUCTS |
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Mutton |
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Beef |
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Lean pork |
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Pork fat |
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Veal |
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LAMB BY-PRODUCTS |
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BEEF BY-PRODUCTS |
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PORK OFFALS |
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HOME BIRD |
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SAUSAGES |
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BOILED SAUSAGES |
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diabetic |
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dietary |
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doctoral |
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amateur |
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Dairy |
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Separate |
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100 g of product contains |
|||||
Water |
Squirrels |
Fats |
Coal- |
Kilo- |
|
SAUSAGES |
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SAUSAGES |
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Dairy |
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BOILED-SMOKED SAUSAGES |
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amateur |
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Cervelat |
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SMOKED SAUSAGES |
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Krakow |
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Poltava |
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Ukrainian |
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RAW SMOKED SAUSAGES |
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amateur |
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Moscow |
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PORK READY TO EAT |
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Raw smoked brisket |
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Raw smoked loin |
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CANNED MEAT |
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Beef stew |
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Tourist breakfast (beef) |
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Tourist breakfast (pork) |
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sausage mince |
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Pork stew |
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EGG AND EGG PRODUCTS |
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Chicken egg |
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Egg powder |
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Dry protein |
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Dry yolk |
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quail egg |
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100 g of product contains |
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Water |
Squirrels |
Fats |
Coal- |
Kilo- |
|
FISH FROZEN AND FRESH |
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Makrurus |
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Notothenia marble |
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sea bass |
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river perch |
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saber fish |
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Rybets Caspian |
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saury large |
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small saury |
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Mackerel |
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Horse mackerel |
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Sterlet |
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coal fish |
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sea eel |
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100 g of product contains |
|||||
Water |
Squirrels |
Fats |
Coal- |
Kilo- |
|
SEAFOOD |
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Shrimp |
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sea kale |
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Pasta "Ocean" |
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CAVIAR |
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Chum salmon granular |
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Bream breakdown |
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pollock breakdown |
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Sturgeon granular |
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Sturgeon breakdown |
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HOT SMOKED FISH |
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Bream medium |
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Salaka (smoking) |
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Gutted cod headless |
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Gutted eel |
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CANNED FISH IN OIL |
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Atlantic sardines. (slices) |
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Mackerel |
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Smoked cod |
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CANNED FISH IN TOMATOES |
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Horse mackerel |
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FISH CANNED NATURAL |
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Far Eastern shrimp |
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Cod liver |
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100 g of product contains |
|||||
Water |
Squirrels |
Fats |
Coal- |
Kilo- |
|
FATS |
|||||
Fat lamb or beef rendered |
|||||
Pork bacon (without skin) |
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Milk margarine |
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Margarine sandwich |
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Vegetable oil |
|||||
Butter |
|||||
Ghee butter |
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SWEETS |
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Dragee fruit |
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Marmalade |
|||||
Caramel (average) |
|||||
Candies glazed with chocolate |
|||||
Halva tahini |
|||||
Sunflower halva |
|||||
Dark chocolate |
|||||
milk chocolate |
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FLOUR CONFECTIONERY |
|||||
Wafers with fruit fillings |
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Wafers with fat fillings |
|||||
Puff pastry with cream |
|||||
Puff pastry with apple |
|||||
Biscuit cake with fruit filling |
|||||
Sponge cake with fruit filling |
|||||
Cake almond |
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JUICES |
|||||
Apricot |
|||||
Orange |
|||||
Grape |
|||||
Cherry |
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tangerine |
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Apple |
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Beetroot |
|||||
tomato |
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THE DRINKS |
|||||
Red table wine |
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
Milk products
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
Fruits
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
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