Calorie table for foods and ready meals, the most complete, detailed per 100 grams. Nutrition menu for weight loss

Photo: Pixabay.com

There are two concepts that are often confused:

• Energy value.
  Synonym for calories. It rests on the “three pillars” - proteins, fats, carbohydrates (BJU).
• The nutritional value.
  Includes the entire composition of the product - proteins, carbohydrates, fats, vitamins, micro- and macroelements.

When trying to reduce the consumption of high-calorie foods, you should also remember the positive effects of their components on the body:

• Squirrels.
  Essential for cell health, repair and growth. It is the main building material for the human body.
• Fats.
  They are responsible for the formation of cell membranes, help absorb fat-soluble vitamins, and promote the synthesis of hormones.
• Carbohydrates.
  They are the main “fuel” for the human body. Carbohydrates provide energy, maintain the nervous and digestive systems in working order, improve brain function, and normalize metabolic processes.

Below are 12 of the highest calorie foods, the consumption of which should be controlled, providing the body with the optimal amount of calories.

Rating:

1. Vegetable oil
2. Salo
3. Butter
4. Margarine
5. Nuts
6. Ethyl alcohol 96%
7. Mayonnaise
8. Candies
9. Cod liver
10. Chocolate
11. Raw smoked sausage
12. Cake

Milk and dairy products

Calorie content of foods and weight loss

Everyone knows the rule that you need to take in as many calories as you burn per day. If you get more, they will be stored as fat. If you receive less energy, exhaustion will occur. If you need to lose weight, you need to take in slightly less calories than you burn. To determine how much and what you can eat, food calorie tables are used. Typically, a food calorie table looks like a list of foods, with the calorie content indicated opposite.

For example, this is what the calorie table for meat products looks like:

Bakery products, flour

How to calculate calories

If desired, you can calculate its energy value for each specific dish. To do this, you need to know its weight, composition, and whether this element is the original or a set of components that are part of one dish. The calorie content of foods is determined using a formula; for example, you can find out how much energy an apple will give your body. To do this you need to do the following:

• first the product must be weighed;
• then look in the table at its calorie content per 100 g (for an apple it is 45);
• if an apple weighs less than 100 g, then mathematically it finds out that 10 g contains 4.5 kcal;
• multiply the weight of the product by its calorie content.

Counting Features

If you decide to prepare a salad, then the calorie content is calculated for all its ingredients separately. For example, you need to separately calculate the calorie content for dill, cucumbers, tomatoes, vegetable oil using the method described above and add them up (salt does not have a calorie indicator, so you do not need to count it). The same method should be used when determining the energy value of soups, products during cooking and heat treatment.

Fried dishes also fit the formula described above, but it should be borne in mind that frying oil provides 20% of its energy value (the rest burns, evaporates and does not take part in creating the dish). The calorie content of complex dishes must be calculated based on the ingredients in their fresh state. Heat treatment leads to frying, boiling, and the energy value per 100 g increases significantly. For example, to calculate the calorie content of oatmeal with milk, you need to take into account the following features:

1. Ingredients for cooking: 1 tbsp. l. butter, ½ tsp. salt, 2 tbsp. l. sugar, 1 liter of milk and 200 g of oatmeal.
2. From the table we rewrite the calorie content of the individual components (kcal): salt - 0, butter - 149.6, oatmeal - 732, sugar - 199, milk - 640.
3. We add up all the components and get a total calorie content of 1720.6 kcal, and 100 g of porridge - 134.9 kcal.

You can find all energy value indicators in special tables. There are some cooking features that should also be taken into account:

• when cooked, the weight of meat decreases significantly, but rice, on the contrary, increases;
• the caloric content of raw cereals/pasta is 3 times higher than boiled ones;
• when cooking soup, you need to take into account not only the ingredients, but also other little things: spices, sour cream, seasonings;
• Dried foods (berries, fruits, mushrooms, crackers) have a significantly higher calorie content than raw foods.

Calculation of daily norm

The amount of energy required is different for each person, so it must be calculated separately for each person. To calculate correctly, you must first determine the main indicators:

1. OM or metabolism (metabolism). Depends on nutrition, movement, work. The calculation formula is to multiply weight by 20 kcal.
2. Age. After 20 years, each decade takes away 2 percent of calories.
3. Floor. A man needs more energy than a girl.
4. Percentage of activity or rhythm of life. Depending on this indicator, the energy consumption for maintaining a person’s activity is calculated, for example: with regular physical work, training - 50%, average activity - 40%, sedentary work and walking, shopping, cleaning - 30%, sedentary - 20%.
5. PA – physical activity. This indicator is calculated by multiplying the percentage of activity and the metabolic rate.
6. PEPP is the percentage of energy during food digestion. This indicator is calculated by adding activity and metabolic rate, the amount must be multiplied by 10%.

In order to calculate the daily caloric intake for your diet, you will need to add up the indicators OB + PA + PEPP. The result obtained must be adjusted by age group; for each ten years after 20, 2% must be subtracted. This scheme is suitable for maintaining weight; if it is necessary to calculate nutrition for weight loss, then the daily calorie content is calculated as follows: 1 serving should be equal to your weight multiplied by 7 kcal.

Cereals

What are calories in foods

This term is an extra-system unit of energy and amount of work, which is equal to the amount of heat required to heat 1 g of water by 1 K at an atmospheric pressure of 101.325 kPa. They enter the human body along with food; this indicator is different for different types of products. Where do the calories received go next?

1. Amino acids from proteins are aimed at the formation of new cells, usually muscle tissue.
2. Glucose from carbohydrates (after decomposition into simple sugars) is necessary to nourish cells. The body can “store” reserves in the liver and muscle tissue.
3. Fats are used by the body as fuel. Some of them enter the liver and turn into cholesterol. If the intake of fats exceeds their consumption as energy, then they accumulate under the skin, which becomes the cause of excess weight and an unattractive figure.

The role of products in cellular respiration

Food first undergoes mechanical grinding and enters the digestive tract; after processing in the stomach, the food breaks down into fatty acids, glucose, amino acids, and glycerol. These components are absorbed from the intestines into the blood and take part in a complex chain of biochemical reactions. All these processes are called cellular respiration, during which the following changes occur:

• fatty acids, glucose, glycerol break down into water and carbon dioxide;
• amino acids leave urea after processing;
• during decay processes, energy is released that is acceptable to the body;
• the energy reserve is used to support thinking, daily activity, and vital functions;
• unclaimed components are used to create enzymes in new cells, produce hormones, or are stored in the form of adipose tissue and glycogen.

Nutritional and energy value

The term calories began to be used in the second half of the 19th century. The name “calor” was proposed by the French thermochemist Favrou Zilberman to denote the heat of combustion. In the same century in the 90s, biochemist Wilbur Atwater “decomposed” food products into carbohydrates, fats, proteins (BZHU). Each food group then began to be measured in energy value. These indicators became the main weapon of everyone who wanted to lose weight in the 20th century; with their help, the number of calories in the diet is calculated.

Healthy eating is not only the goal of losing extra pounds; the first goal is to strengthen the immune system, gain good spirits, and improve overall body tone and mood. A person’s diet must be complete, balanced and contain the optimal amount of calories. The amount of energy that is necessary for the full functioning of the body is calculated individually. The calorie content of food is calculated based on the energy received after assimilation of a certain product or dish.

To indicate energy value, it is customary to use kcal (kilocalories), which contains 1000 calories. Product packages usually indicate the energy value in kcal. Any food will contain fats, carbohydrates, and proteins. Nutritionists have calculated that 1 g of product may contain:

• carbohydrates – 4.1 kcal;
• fat – 9.3 kcal;
• proteins – 4.1 kcal.

Vegetables

Vegetables and greens

The nutritional value of vegetables and herbs lies in a large amount of vitamins B, C, E, K, minerals (potassium, phosphorus, magnesium, manganese, iron, zinc, calcium, sodium, copper), antioxidants and fiber, making plant-based products an integral part of the daily diet.

It is important to know that vegetables with a high starch content (potatoes, zucchini) significantly increase their calorie content during heat treatment.

Fruits and berries

Top 5 most high-calorie fruits

The following fruits are considered the most nutritious:

Avocado

100 g of avocado contains 180 kcal. In addition, the fruit contains many useful substances that have a general strengthening effect. Thanks to vitamins E and F, the fruit has antioxidant properties. Avocado normalizes intestinal function, strengthens the cardiovascular system, and reduces the risk of stroke. The fruits are often added to vegetable salads.

Banana

100 g of fresh product contains 100-110 kcal. And in dried form, this figure increases to 390 kcal. Despite the high calorie content, the fruits of this fruit have a low glycemic index - 60. Therefore, bananas are recommended for consumption by patients with diabetes. The fruit contains a large amount of potassium, which is beneficial for normal heart function. Bananas have a beneficial effect on the functioning of the gastrointestinal organs, improve memory, increase body tone and elevate mood.

Grape

100 g of fresh product contains 75 kcal. 100 g of raisins – 265 kcal. It has a diuretic, bactericidal and laxative effect. The fruit promotes the production of enzymes that improve digestion. Due to the chemical elements it contains, grapes have a positive effect on the nervous system, reduce cholesterol levels in the blood, and help combat insomnia.

Mango

100 g of fresh product contains 67 kcal. This is due to the content of large amounts of glucose and sucrose. The fruit also contains iron, phosphorus and amino acids. It is the record holder among fruits for the amount of fiber. This means that mango promotes normal bowel function, cleanses it, helps get rid of constipation, and increases the level of hemoglobin in the blood. The presence of organic acids has a rejuvenating effect on the body as a whole.

Persimmon

100 g of fresh product contains 62 kcal. The fruits are distinguished by a high content of pectin. Potassium and magnesium contained in the composition prevent the growth and development of cancer cells. When coughing, it is recommended to eat persimmon to thin phlegm and cleanse the lungs. Strengthening the human immune system is facilitated by the high content of vitamin C, which in turn helps the body fight germs and viruses.

Dried fruits

Legumes

Eggs

Fish and seafood

Composition of products and their calorie content per 100 grams

People who watch their figure carefully monitor the composition and calorie content of their products. It is also worth monitoring the percentage of proteins, fats and carbohydrates (BJU) throughout the day so that there is no excess in any nutritional element.

There are different approaches for different purposes. A normal proportion is considered to be 30-40% for proteins, 20-25% for fats, 40-50% for carbohydrates. When drying the body, use a BZHU ratio of 50%/35%/15%. For weight loss, a distribution of 40-45% proteins, 15-20% fats and 30-40% remains for carbohydrates is suitable. But these values ​​are approximate and must be selected individually for each person.

The calorie table helps to maintain the daily ratio of BZHU for individual products and ready-made dishes. With this data, you can create your own daily menu. This makes it much easier to stick to a diet or diet, control the amount of energy entering the body, and also calculate the approximate calorie content of a particular dish if accurate information is not available anywhere.

Vegetables

They should be in every person's diet on a daily basis. These include vitamins, minerals, and fiber. They can be eaten fresh, fried, stewed, baked, it all depends on the dish and taste preferences.

The figure shows a table of calorie content of different products, which will allow you to calculate the calorie content of ready-made dishes.

Fruits

Like vegetables, fruits are certainly healthy and very tasty. Since some of them contain a lot of sugar, when losing weight you should not rely too much on, for example, grapes and bananas. In order to eat only the juiciest, healthiest and most delicious fruits, you must try to monitor their seasonality.

Leafy greens

Greens are also extremely beneficial due to their high concentration of vitamins, minerals and antioxidants. Most often used in salads or as a vegetable side dish with other vegetables. As a seasoning, greens provide additional flavor, aid digestion and remove toxins.

Berries

Most often they are used to fill various products and as a decoration in ready-made dishes. The calorie table provides data on fresh berries. However, with proper freezing and storage, their beneficial properties and calorie content change little or do not change at all.

Mushrooms

This is the most mysterious kingdom of living organisms, which is placed in a separate group from animals and plants. According to their properties, they can be classified, on the one hand, as fruits due to their mineral composition.

On the other hand, they are similar to vegetables when looking at the amount of fiber. And sometimes they contain more protein than meat. Mushrooms are considered a dietary product, as they consist mainly of water and have low calorie content with a large amount of useful substances.

Meat

It is the main source of vitamin B12 and protein from food. Meat also contains iron, phosphorus, zinc and other elements of the periodic table necessary for the body. Meat can act as a ready-made independent dish or combined with other products.

The calorie table shows all types of raw meat and poultry.

Fish

Fish is an easily digestible protein, microelements, vitamins and, of course, Omega 3 and Omega 6 fatty acids. The high concentration of phosphorus in fish has a beneficial effect on the nervous system, increases efficiency, reduces the likelihood of “burning out” at work and eliminates lethargy.

It is better to use low-fat varieties of fish as a dietary product.

Seafood

All seafood contains a large amount of protein, which does not spoil your figure. Due to the presence of Omega 3 fatty acids, seafood reduces the risk of cancer, lowers cholesterol and improves brain function. If they are included in the diet, the body will receive vitamins A, B and E, iodine, iron, phosphorus, calcium and other useful microelements.

Sausages

Unfortunately, most modern manufacturers use cheap raw materials to create sausages. They contain too much fat, which can subsequently be stored in extra pounds and deposited on the blood vessels.

However, this product is very tasty and nutritious. Turkey meat is considered the least harmful in sausages - it is less fatty and does not require the addition of many spices. Therefore, it is better to abandon cheap sausage altogether or replace it with meat.

Canned meat and fish

Any canned food is stored for many months, and if not for them, some products would not be able to appear on store shelves. And although many useful substances disappear during canning, some elements still remain: calcium, antioxidants, lycopene, beta-carotene.

In any case, before use, you need to check the expiration date and look at the composition for the presence of chemical additives.

Flour products

The table of calorie content of foods and ready-made meals shows that among flour products there are dietary and high-calorie products. In this way, you can identify foods that are harmful to your figure and no longer include them in your daily diet.

Cereals

The variety of cereals allows you to eat something new and healthy every day. Such food provides a lot of energy and is considered dietary. Having breakfast with porridge, the body will receive a portion of fiber, complex carbohydrates and ballast substances. It is recommended to eat cereals 3-5 times a week.

Butter, eggs and dairy products

Products with milk fats are saturated with phospholipids, which are responsible for the health of the whole body, fatty acids, vitamins and minerals. Animal fats participate in the formation of brain neurons, provide energy and promote the absorption of microelements and vitamins.

Sweets

Among the sweets there are sugar bombs and relatively safe products. If you eat them in small quantities there will be no harm to your figure. The sugar they contain quickly increases brain performance and activates the production of serotonin.

Nuts and dried fruits

This is a lifesaver during the winter season, when vitamins are especially scarce. Both nuts and dried fruits can be stored for up to 3 years without losing their beneficial properties. But since there is practically no water in them, the calorie content per 100g is quite high. Therefore, you should be careful when adding them to various dishes in moderation.

Sauces and dressings

Sauces make ordinary food more interesting in taste, but also higher in calories. This especially applies to sauces and dressings based on cream and oil. While losing weight, it is better to avoid them completely or at least minimize them.

Caviar

Fats, margarine, butter

What determines the calorie content of foods?

The question of what the calorie content of foods depends on is rather rhetorical today. Everyone knows that the calorie content of foods depends on their chemical composition. If the food contains a lot of fat, then its calorie content will be significantly higher. Any oil is 100% fat, so it provides a lot of energy and can only be eaten when significant physical activity is planned. The same can be said about mayonnaise, chocolate, and fatty meat products.

If we talk about protein or carbohydrate foods, then their calorie content is much lower. For example, one hundred grams of lean veal or the same amount of bananas contains only 90 kcal, while a piece of fatty pork of the same size contains as much as 340 kcal. It is also necessary to remember that the presence of dietary fiber in the product reduces its calorie content. Fiber itself is not digested in the stomach and reduces the absorption of fats and carbohydrates.

How is the calorie content of foods determined? Typically, this requires the product to be subjected to thorough chemical analysis. In the process of carrying out this analysis, they determine how much fat, protein and carbohydrates are in the product and then calculate the total amount.

Meat, poultry

Sausages

Canned meat and smoked meats

Calorie table for foods for weight loss - nuts

Mushrooms

Nuts

Food groups by calorie content

When we talk about calorie content, we usually mean the calorie content of foods per 100 grams. For almost all products in the world, this value has already been determined and entered into special tables of caloric content of products. Based on the obtained values, all food products are divided into several groups according to calorie content:

• Very low calorie. This group includes products that contain less than 30 kcal per hundred grams, for example, zucchini, mushrooms, pumpkin, tomatoes, turnips, bell peppers, lettuce and cucumbers.
• Low calorie foods. One hundred grams of such products usually contain from 30 to 100 kcal. Many dairy products, such as kefir, low-fat cottage cheese and yogurt, fall into this group. There are a lot of fish species here - hake, cod, pike, pike perch, and carp. Many vegetables such as potatoes, green peas, rutabaga, carrots and others also fall into this category.
• Medium calorie foods. One hundred grams of such products contain 100-199 kcal. These include lamb, turkey, rabbit, chicken, eggs, many types of lean fish and some dairy products.
• High calorie foods. Such products contain more than 200, but less than 450 kcal per hundred grams. These are all types of fatty meat and fish, baked goods, most sweets and a lot of things that are tasty, but not very healthy, such as chips or other snacks.
• Very high calorie foods. These are all products whose calorie content is more than 450 calories. This group includes all types of oils, bacon, very fatty pork, raw smoked sausages and chocolate. Also, most nuts belong to this group.

Sweets

Confectionery

We tried to make this calorie table as comprehensive as possible and included many foods in it. If you find any inaccuracies or errors, or have questions, please write in the comments.

Optimal calorie ratio of foods

Calories themselves do not affect weight gain or loss, they are simply a unit of measurement. There is still a connection in dietetics, but the essence of the process is much simpler - a person receives a certain amount of energy with food. Fats contain more calories than carbohydrates, so fatty foods often lead to excess weight gain. But the real reason is the fact that a person does not spend the energy that enters the body and the latter begins to accumulate it in the form of fat.

The main rule of optimal calorie content is the need to consume as many kcal as you received with food. With the same caloric content of a dish, a person with active physical work will burn more energy than an office worker. In some tables, there is a noticeable discrepancy in the calorie indicator for one total product. This is due to the different chemical composition, which differs due to the growing conditions and production of the components. Scientists have proven that with a high yield, each unit of it has less calorie content.

To maintain optimal weight

If a person is completely satisfied with his figure and strength, then it’s worth just maintaining this state. It is important that energy consumption is maintained and the type of activity does not change dramatically. According to research, the optimal ratio will be the following proportions:

• carbohydrates – up to 65%;
• fats – up to 20%;
• proteins – up to 15%.

For weight loss

When planning your diet during a weight loss diet, you need to reduce the fat content in your meals. This component has a high energy value, and a person must exceed consumption over consumption. The optimal ratio is the following scheme for maintaining BZHU:

• proteins – up to 30%;
• carbohydrates – up to 50%;
• fats – up to 20%.

For weight gain

If you need to gain weight or gain weight, you need to increase the caloric intake of food so that your intake exceeds your daily consumption. The ideal scheme for these purposes is the following consumption of BJU:

• fats – up to 35%;
• carbohydrates – up to 45%;
• proteins – up to 30%.