Calories in portobello mushrooms. chemical composition and nutritional value

Product	Water	Squirrels	Fats	Carbohydrates	kcal
Natural yoghurt 1.5% fat	88,0	5,0	1,5	3,5	51
Low-fat kefir	91,4	3,0	0,1	3,8	30
Full fat kefir	88,3	2,8	3,2	4,1	59
Milk	88,5	2,8	3,2	4,7	58
Acidophilus milk	81,7	2,8	3,2	10,8	83
Whole milk powder	4,0	25,6	25,0	39,4	475
Condensed milk	74,1	7,0	7,9	9,5	135
Condensed milk with sugar	26,5	7,2	8,5	56,0	315
Curdled milk	88,4	2,8	3,2	4,1	58
Ryazhenka	85,3	3,0	6,0	4,1	85
Cream 10%	82,2	3,0	10	4,0	118
Cream 20%	72,9	2,8	20	3,6	205
Sour cream 10%	82,7	3,0	10	2,9	116
Sour cream 20%	72,7	2,8	20	3,2	206
Special cheeses and curd mass	41,0	7,1	23,0	27,5	340
Russian cheese	40	23,4	30	—	371
Dutch cheese	38,8	26,8	27,3	—	361
Swiss cheese	36,4	24,9	31,8	—	396
Poshekhonsky cheese	41,0	26,0	26,5	—	334
Processed cheese	55,0	24,0	13,5	—	226
Fat cottage cheese	64,7	14,0	18,0	1,3	226
Cottage cheese semi-fat	71,0	16,7	9,0	1,3	156
Low-fat cottage cheese	77,7	18,0	0,6	1,5	86

Bakery products, flour

Since baked goods are considered high-calorie, when losing weight they should be consumed in small quantities. Rye bread is what you should give preference to. It is advisable that baked goods do not appear in the diet at all. Yeast-free baking is the enemy of slimness!

As everyone knows, bread contains carbohydrates in large quantities. Bread + protein is a bad combination.

Experts do not recommend consuming milk or meat with bread.

Product	Water	Squirrels	Fats	Carbohydrates	kcal
Rye bread	42,4	4,7	0,7	49,8	214
Wheat bread from grade I flour	34,3	7,7	2,4	53,4	254
Butter pastries	26,1	7,6	4,5	60	297
Baranki	17,0	10,4	1,3	68,7	312
Drying	12,0	11,0	1,3	73,0	330
Wheat crackers	12,0	11,2	1,4	72,4	331
Cream crackers	8,0	8,5	10,6	71,3	397
Premium wheat flour	14,0	10,3	0,9	74,2	327
Wheat flour, grade I	14,0	10,6	1,3	73,2	329
Wheat flour, grade II	14,0	11,7	1,8	70,8	328
Rye flour	14,0	6,9	1,1	76,9	326

Table of calorie content of mushrooms - table of calorie content of foods - Catalog of articles

American Hortex mixture	2.4	0.5	5.1	39
Porcini mushrooms Hortex	3.7	1.7	1.1	34
White fried	4.6	11.5	10.7	162
White pickled	3.0	0.5	2.0	24
White fresh	3.7	1.7	3.4	30
White dried	23.4	6.4	31.0	282
Pickled oyster mushrooms	1.0	1.5	0.0	23
Fresh oyster mushrooms	2.5	0.3	6.5	38
Assorted mushrooms, frozen	2.2	0.8	0.7	20
Mushroom risotto Bonduelle in tomato sauce	2.4	0.8	16.3	82
Mushroom julienne Hortex	2.6	0.5	2.6	30
Pickled milk mushrooms	1.0	1.8	0.0	26
Fresh milk mushrooms	1.8	0.5	0.8	16
Forest mushrooms Hortex	2.2	0.7	3.9	35
Hortex wild mushrooms with potatoes	2.6	1.5	5.5	51
Fresh chanterelles	1.6	1.1	2.2	20
Dried chanterelles	22.3	7.6	24.2	261
Marinated butter	3.0	0.5	1.4	18
Fresh boletus	2.4	0.7	1.7	9
Honey mushrooms pickled	1.8	1.0	0.4	18
Fresh honey mushrooms	2.2	1.2	2.8	17
Honey mushrooms whole Sunfeel	3.0	0.0	4.0	40
Honey mushrooms Hortex	2.2	1.2	0.8	23
Fresh boletus	2.3	0.9	3.7	31
Dried boletus	23.5	9.2	14.3	231
Fresh boletuses	3.3	0.5	3.7	22
Dried boletus	35.4	5.4	33.2	315
Grilled Portobello	4.3	0.8	2.7	35
Portobello raw	2.5	0.2	3.6	26
Fresh saffron milk caps	1.9	0.8	2.7	17
Fresh morels	1.7	0.3	4.2	27
Fresh russulas	1.7	0.7	1.5	15
Fresh truffles	5.9	0.5	5.3	51
Chernushki	1.5	0.3	0.1	9
Chopped Hortex champignons	2.6	0.4	0.5	20
Whole Hortex champignons	2.6	0.4	0.5	20
Bonduelle champignons, sliced	2.3	0.5	0.5	16
Bonduelle champignons, sliced, frozen	2.4	0.0	3.7	22
Whole Bonduelle champignons	2.3	0.5	0.5	16
Canned champignons	1.6	0.2	0.9	12
Fresh champignons	4.3	1.0	1.0	27
Shiitake fresh	2.2	0.5	6.8	34
Dried shiitake	19.3	0.0	63.4	331

www.fotokulinary.ru

Cereals

If a person is losing weight, he must keep track of the calories entering the body from food during the day. Some people don't count grains. But in vain! Nutritionists are convinced that if you consume cereals in large quantities, you can gain extra pounds.

To ensure that the figure does not suffer, it is necessary to correctly calculate the norm. In the table you can see how many calories the dry product contains. Just keep in mind that the cereal will absorb water during cooking. This means that 100 grams of porridge will contain fewer calories than dry cereal of the same volume.

Product	Water	Squirrels	Fats	Carbohydrates	kcal
Buckwheat core	14,0	12,6	2,6	68,0	329
Buckwheat done	14,0	9,5	1,9	72,2	326
Manna	14,0	11,3	0,7	73,3	326
Oatmeal	12,0	11,9	5,8	65,4	345
Pearl barley	14,0	9,3	1,1	73,7	324
Millet	14,0	12,0	2,9	69,3	334
Rice	14,0	7,0	0,6	73,7	323
Wheat “Poltavskaya”	14,0	12,7	1,1	70,6	325
Oatmeal	10	12,2	5,8	68,3	357
Barley	14,0	10,4	1,3	71,7	322
Hercules	12,0	13,1	6,2	65,7	355
Corn	14,0	8,3	1,2	75,0	325
Pasta	11	1,3	70,5	338

Mushrooms. Table of caloric content and chemical composition of food products.

This guide contains information about food products

and ready meals. You can also find out the full chemical composition: nutritional value, vitamins and minerals for each item.

(Content of proteins, fats and carbohydrates per 100 grams of product and calorie content.)

Product	Calorie content	Squirrels	Fats	Carbohydrates
Porcini	34 kcal	3.7 g	1.7 g	1.1 g
Dried porcini mushroom	286 kcal	30.3 g	14.3 g	9 g
Porcini mushroom, quickly fried (stir-fry)	26 kcal	3.58 g	0.33 g	2.24 g
White mushroom, boiled, without salt	28 kcal	2.17 g	0.47 g	3.09 g
White mushroom, boiled, with salt	28 kcal	2.17 g	0.47 g	3.09 g
White mushroom grown under ultraviolet light	22 kcal	3.09 g	0.34 g	2.26 g
Porcini mushroom cooked in the microwave	35 kcal	3.91 g	0.46 g	3.54 g
White mushroom, raw	22 kcal	3.09 g	0.34 g	2.26 g
Oyster mushrooms	33 kcal	3.31 g	0.41 g	3.79 g
Fried (dried) mushrooms 1-268 each	270 kcal	11.3 g	24.4 g	1.2 g
Fried mushrooms in sour cream sauce 1-242	172 kcal	6.7 g	14.5 g	3.5 g
Fried mushrooms with potatoes 1-242 each	114 kcal	3.9 g	5.2 g	12.7 g
Mushrooms baked in sour cream sauce 1-260	188 kcal	6.5 g	16.6 g	3.2 g
Mushrooms, canned, contents without liquid	25 kcal	1.87 g	0.29 g	2.69 g
Mushrooms stewed with potatoes 1-228	117 kcal	4 g	6.4 g	10.7 g
Gruzd	16 kcal	1.8 g	0.8 g	0.5 g
Chanterelles	32 kcal	1.49 g	0.53 g	3.06 g
Chanterelles	19 kcal	1.5 g	1.1 g	1 g
Butter	9 kcal	2.4 g	0.7 g	0.5 g
Honey fungus	22 kcal	2.2 g	1.2 g	0.5 g
boletus	20 kcal	2.3 g	0.9 g	1.2 g
Dried boletus	231 kcal	23.5 g	9.2 g	14.3 g
Boletus	22 kcal	3.3 g	0.5 g	1.2 g
Dried boletus	299 kcal	35.4 g	5.4 g	12.9 g
Portobello mushrooms	22 kcal	2.11 g	0.35 g	2.57 g
Portobello mushrooms, grilled	29 kcal	3.28 g	0.58 g	2.24 g
Portobello mushrooms grown under ultraviolet light	22 kcal	2.11 g	0.35 g	2.57 g
Portobello mushrooms, grown under ultraviolet light, grilled	29 kcal	3.28 g	0.58 g	2.24 g
Ryzhik	22 kcal	1.9 g	0.8 g	0.5 g
Morel, mushroom	31 kcal	3.12 g	0.57 g	2.3 g
Morel, mushroom	22 kcal	2.9 g	0.4 g	0.2 g
Straw mushrooms, canned, contents without liquid	32 kcal	3.83 g	0.68 g	2.14 g
Russula	19 kcal	1.7 g	0.7 g	1.5 g
Chernushka	0 kcal	0 g	0 g	0 g
Champignon	27 kcal	4.3 g	1 g	0.1 g
Champignons grown under ultraviolet light	22 kcal	2.5 g	0.1 g	3.7 g
Champignons, raw	22 kcal	2.5 g	0.1 g	3.7 g
Shiitake, mushrooms	34 kcal	2.24 g	0.49 g	4.29 g
Shiitake mushrooms, quickly fried (stir-fry)	39 kcal	3.45 g	0.35 g	4.08 g
Shiitake mushrooms, cooked, no salt	56 kcal	1.56 g	0.22 g	12.29 g
Shiitake mushrooms, cooked, with salt	56 kcal	1.56 g	0.22 g	12.29 g
Shiitake, dried mushrooms	296 kcal	9.58 g	0.99 g	63.87 g
Enoki (winter honey fungus, enokitaki), mushrooms	37 kcal	2.66 g	0.29 g	5.11 g

Vegetables

If you want to lose weight, you should eat vegetables in large quantities. They have a lot of fiber, vitamins and other useful components. Most of them are low-calorie foods. This, in turn, also promotes fat burning.

Vegetables + proteins = good combination.

Product	Water	Squirrels	Fats	Carbohydrates	kcal
Eggplant	91,0	0,6	0,1	5,5	24
Swede	87,5	1,2	0,1	8,1	37
Green peas	80	5,0	0,2	13,3	72
Zucchini	93,0	0,6	0,3	5,7	27
White cabbage	90	1,8	—	5,4	28
Red cabbage	90	1,8	—	6,1	31
Cauliflower	90,9	2,5	—	4,9	29
Potato	76,0	2,0	0,1	19,7	83
Green onion (feather)	92,5	1,3	—	4,3	22
Leek	87,0	3,0	—	7,3	40
Bulb onions	86,0	1,7	—	9,5	43
Red carrots	88,5	1,3	0,1	7,0	33
Ground cucumbers	95,0	0,8	—	3,0	15
Greenhouse cucumbers	96,5	0,7	—	1,8	10
Sweet green pepper	92,0	1,3	—	4,7	23
Sweet red pepper	91,0	1,3	—	5,7	27
Parsley (greens)	85,0	3,7	—	8,1	45
Parsley (root)	85,0	1,5	—	11,0	47
Rhubarb (petiole)	94,5	0,7	—	2,9	16
Radish	93,0	1,2	—	4,1	20
Radish	88,6	1,9	—	7,0	34
Turnip	90,5	1,5	—	5,9	28
Salad	95,0	1,5	—	2,2	14
Beet	86,5	1,7	—	10,8	48
Tomatoes (ground)	93,5	0,6	—	4,2	19
Tomatoes (greenhouse)	94,6	0,6	—	2,9	14
Green beans (pod)	90	4,0	—	4,3	32
Horseradish	77,0	2,5	—	16,3	71
Cheremsha	89,0	2,4	—	6,5	34
Garlic	70	6,5	—	21,2	106
Spinach	91,2	2,9	—	2,3	21
Sorrel	90	1,5	—	5,3	28

Calorie content, BJU and composition of mushrooms

Champignons are a low-calorie product, 100 grams of which contain 22 kcal. Raw mushrooms contain a lot of protein, virtually no carbohydrates and low fat content. The ratio of BJU champignons per 100 g is 1:0.2:0, respectively.

Nutritional value of mushrooms per 100 g:

• carbohydrates – 0.1 g;
• proteins – 4.4 g;
• fats – 1 g;
• water – 91 g;
• dietary fiber – 2.5 g;
• ash – 1 g.

The energy value of mushrooms varies depending on the form of preparation, namely:

• fried champignons in vegetable oil – 53 kcal;
• stewed without oil – 48.8 kcal;
• pickled or canned – 41.9 kcal;
• boiled – 20.5 kcal;
• on the grill/grill – 36.1 kcal;
• baked in the oven – 30 kcal.

Note: for dietary nutrition, baked, cooked on a grill or grill pan without adding oil, as well as boiled champignons are best suited.

The chemical composition of champignons per 100 g is presented in the form of a table:

Name of nutrients	Units	Quantity in the product
Copper	mcg	499,8
Aluminum	mcg	417,9
Iron	mg	0,3
Titanium	mcg	57,6
Zinc	mg	0,28
Iodine	mg	0,018
Selenium	mcg	26,1
Potassium	mg	529,8
Magnesium	mg	15,2
Phosphorus	mg	115,1
Sulfur	mg	25,1
Chlorine	mg	25,0
Sodium	mg	6,1
Calcium	mg	4,0
Kholin	mg	22,1
Ascorbic acid	mg	7,1
Vitamin PP	mg	5,6
Vitamin A	mcg	2,1
Niacin	mg	4,8
Vitamin D	mcg	0,1

In addition, mushrooms contain linoleic fatty acids (0.481 g) and omega-6 (0.49 g), monounsaturated fatty acids. The content of disaccharides in the product is minimal - 0.1 g per 100 g.

In terms of their chemical composition, pickled and canned champignons are almost different from fresh ones, but the quantitative indicator of useful substances is reduced.

© anastya — stock.adobe.com

Fruits and berries

Don't forget about berries and fruits. They must be present in the diet. Nutritionists believe that instead of cakes and pastries, it is better to eat fruits for dessert. Some sweet fruits are high in calories. This means you should stop using them if you want to lose weight.

Product	Water	Squirrels	Fats	Carbohydrates	kcal
Apricots	86,0	0,9	—	10,5	46
Quince	87,5	0,6	—	8,9	38
Cherry plum	89,0	0,2	—	7,4	34
A pineapple	86,0	0,4	—	11,8	48
Bananas	74,0	1,5	—	22,4	91
Cherry	85,5	0,8	—	11,3	49
Pomegranate	85,0	0,9	—	11,8	52
Pear	87,5	0,4	—	10,7	42
Figs	83,0	0,7	—	13,9	56
Dogwood	85,0	1,0	—	9,7	45
Peaches	86,5	0,9	—	10,4	44
Rowan garden	81,0	1,4	—	12,5	58
Rowan chokeberry	80,5	1,5	—	12,0	54
Garden plum	87,0	0,8	—	9,9	43
Dates	20	2,5	—	72,1	281
Persimmon	81,5	0,5	—	15,9	62
Cherries	85,0	1,1	—	12,3	52
Mulberry	82,7	0,7	—	12,7	53
Apples	86,5	0,4	—	11,3	46
Orange	87,5	0,9	—	8,4	38
Grapefruit	89,0	0,9	—	7,3	35
Lemon	87,7	0,9	—	3,6	31
Mandarin	88,5	0,8	—	8,6	38
Cowberry	87,0	0,7	—	8,6	40
Grape	80,2	0,4	—	17,5	69
Blueberry	88,2	1,0	—	7,7	37
Blackberry	88,0	2,0	—	5,3	33
Strawberries	84,5	1,8	—	8,1	41
Cranberry	89,5	0,5	—	4,8	28
Gooseberry	85,0	0,7	—	9,9	44
Raspberries	87,0	0,8	—	9,0	41
Cloudberry	83,3	0,8	—	6,8	31
Sea ​​buckthorn	75,0	0,9	—	5,5	30
White currant	86,0	0,3	—	8,7	39
Red currants	85,4	0,6	—	8,0	38
Black currant	85,0	1,0	—	8,0	40
Blueberry	86,5	1,1	—	8,6	40
Fresh rosehip	66,0	1,6	—	24,0	101
Dried rose hips	14,0	4,0	—	60	253

Harm of fresh mushrooms

Fresh mushrooms are a relatively harmless product, provided they are grown correctly. This product, like a washcloth, absorbs all harmful elements from the environment. Therefore, if you consume mushrooms that have grown in the wild, the risk of poisoning increases. Dishes made from mushrooms place additional stress on the organs of the digestive system, so it is not recommended to introduce them into the diet of children and people with gastrointestinal pathologies.

Product	Kcal	Proteins, g	Fats, g	Angle, g
Truffles	24	3	0,5	2
Russula	19	1,7	0,7	1,5
Boletus	22	3,3	0,5	1,2
boletus	20	2,1	0,8	1,2
Winter honey mushrooms, raw	44	2,56	0,32	4,98
Grifola curly, raw	31	1,94	0,19	6,97
Champignon mushrooms, raw	27	2,5	0,1	3,52
Portobella mushrooms, raw	26	2,5	0,2	3,57
Oyster mushroom, raw	43	3,31	0,41	4,17
White mushroom, raw	22	3,09	0,34	2,28
Auricularia ear-shaped, raw	25	0,48	0,04	6,75
Honey mushrooms are spicy	110	2	9,5	4,3
	Matsutake mushroom	28	3,9	0,7	1
Volushka mushrooms	22	2,5	0,5	1,7
Serushka mushroom	18,5	1,8	0,8	1,1
	Ivyshen (Podvishennik)	0	0	0	0
	Common dubovik	34	3,7	1,7	1,1
May mushroom	19	1,7	0,7	1,5
	White steppe mushroom (Eringi)	43	3,31	0,41	4,17
	Puff mushroom	27	4,3	1	1
	Semi-white mushroom	34	3,7	1,7	1,1
	Caesar mushroom	19	1,7	0,7	1,5
	Pluteus deer	19	1,7	0,7	1,5
Yellow hedgehog	30	3,7	1,7	1,1
	Royal honey mushrooms (Golden scale)	22	2,2	1,2	0,5
	Mushroom cabbage (Sparassis curly)	30	3,7	1,7	1,1
	Petsitsa	22,7	2,9	0,4	2
	Hygrofor	0	0	0	0
Read also:  The most effective fat burner products for weight loss for women and men	Winter honey fungus	22	2,2	1,2	0,5
	Wet purple	19,2	0,9	0,4	3,2
	Polish mushroom	19	1,7	0,7	1,5
	Ram mushroom	30	3,7	1,7	1,1
	Mushroom talker	30	3,7	1,7	1,1
	Wood mushroom muer	10	10	0	2
	Shimeji	43	3,31	0,41	4,17
	Row mushrooms	19	1,7	0,7	1,5
	Royal oyster mushroom	43	3,31	0,41	4,17
	Mushroom raincoat	27	4,3	1	1
	Portobello mushrooms	22	2,11	0,35	2,57
	Maitake mushroom	31	1,94	0,19	4,27
	Moon mushrooms	30	4,8	0	2,4
	Moss mushroom	19	1,7	0,7	1,5
	Enoki mushrooms	42	2,7	0,41	0,22
	Frozen mushrooms	23	2,7	1	0,9
	Hedgehog mushroom	30	3,7	1,7	1,1
	Birch chaga mushroom	20	2,1	0,8	1,2
	Nameko mushrooms	22	2,2	1,2	0,5
	Shiitake	34	2,2	0,5	6,8
	Chernushka	9,1	1,5	0,3	0,1
	Truffle	24	3	0,5	2
Russula	19	1,7	0,7	1,5
Morel	22,7	2,9	0,4	2
	Ryzhik	22,3	1,9	0,8	2
	Boletus	22	3,3	0,5	1,2
	boletus	20	2,1	0,8	1,2
Read also:  Products for losing weight on the stomach and sides - an effective diet and menu for every day	Champignon	27	4,3	1	1
	Honey mushrooms	22	2,2	1,2	0,5
	Butter	19,2	0,9	0,4	3,2
	Chanterelles	19	1,5	1	1
	Gruzd	18,5	1,8	0,8	1,1
	Porcini	34	3,7	1,7	1,1
Oyster mushrooms	35	3,34	0,44	6,43
Portabella mushrooms	26	2,5	0,2	5,07
Mushrooms Sliced	22	3,09	0,34	3,28
Mushrooms	22	3,09	0,34	3,28

Dried fruits

Most people are convinced that dried fruits contain a small amount of calories. But that's not true! A dried product poses a greater threat to your figure than a fresh product. And if we consider calorie content, then dried fruits are a high-calorie product. In the table of dried fruits you can see the relevant information.

Product	Water	Squirrels	Fats	Carbohydrates	kcal
Dried apricots	18,0	5,0	—	67,5	278
Dried apricots	20,2	5,2	—	65,9	272
Raisins with pit	19,0	1,8	—	70,9	276
Raisins sultanas	18,0	2,3	—	71,2	279
Cherry	18,0	1,5	—	73,0	292
Pear	24,0	2,3	—	62,1	246
Peaches	18,0	3,0	—	68,5	275
Prunes	25,0	2,3	—	65,6	264
Apples	20	3,2	—	68,0	273

Chemical composition

Mushrooms contain substances that have an extremely positive effect on the human body. But an approximate table of product composition:

Components	Approximate amount for every 100 grams
Vitamins	niacin - at least 5 mg; retinol - up to 3 mcg; folic acid - about 35 mcg; ascorbic acid - at least 10 mg; pantothenic acid - within 2 mg; tocopherol - up to 0.2 mg; pyridoxine - about 0.07 mg; riboflavin and thiamine - 0.30 mg each
Microelements	iodine - about 20 mcg; iron - at least 0.5 mg; cobalt - within 15 mcg; fluorine - up to 15 mcg; rubidium - not less than 25 mg
Macronutrients	phosphorus - about 120 mg; potassium - at least 500 mg; magnesium - within 20 mg; chlorine - up to 20 mg; sodium - at least 7 mg; calcium - from 4 to 7 mg
Fatty acid	Omega 6 - about 0.5 g
Cellulose	From 2.5 to 4 g
Saturated fatty acids	stearic – not less than 0.009 g; palmitic - about 0.010 g.
Monounsaturated fatty acids	Omega 9 - about 0.030 g
Polyunsaturated fatty acids	Linoleic acid – not less than 0.5 g
Sahara	No more than 0.1 g
Ash	No more than 1 g
Water	90 to 92%

The high nutritional value of the product is represented by the ratio of proteins, fats and carbohydrates (BJU), which is 4.5/1/0.2 g per 100 grams. The energy value largely depends on the type of mushroom and ranges from 25-40 kcal for every 100 grams.

Calorie content also depends on the method of preparation of the product:

Cooking method	Approximate number of calories
Pickled	Within 40-45 kcal
Dried	From 120 to 200 kcal depending on the type
Salty	No more than 30 kcal
Boiled	Within 50 kcal with minor deviations
Stewed	From 70 to 150 kcal depending on additional ingredients
Fried	From 75 to 180 kcal

This difference in calorie content is explained by different varieties of mushrooms, since some of them are high-calorie, while others have minimal energy value.

Legumes

Legumes contain protein of plant origin. There's a lot of it. These products are very often included in their diet by people - vegetarians or those who follow a diet. By consuming legumes, there will be no lack of protein in the body.

Product	Water	Squirrels	Fats	Carbohydrates	kcal
Beans	83,0	6,0	0,1	8,3	58
Peas	14,0	23,0	1,6	57,7	323
Whole peas	14,0	23,0	1,2	53,3	303
Soybeans	12,0	34,9	17,3	26,5	395
Beans	14,0	22,3	1,7	54,5	309
Lentils	14,0	24,8	1,1	53,7	310

Calorie content of mushrooms

The nutritional value and calorie content of mushrooms vary depending on their type. The amount of proteins, fats and carbohydrates depends on the type of mushroom and the method of its preparation. For example, less protein includes legs, old specimens and pickled ones.

The calorie content of porcini mushrooms per 100 grams is 25.5 kcal. Proteins in these mushrooms are 3.2 g, fats are 0.7 g, carbohydrates are 1.6 g.

Champignons have a calorie content of 26.6 kcal, protein content of 4.3 g, fat - 1, carbohydrates - 0.1 g.

Chanterelles are one of the lowest-calorie mushrooms. The calorie content is only 22.3 kcal, and the protein indicator is 1.6 g, fat - 1.1 g, carbohydrates - 1.5 g.

Eggs

Chicken eggs (100g) contain 157 kilocalories. Not everyone knows that the yolk contains more calories than the white. A typical medium-sized egg contains approximately 70 kcal. If an egg is fried, its calorie content increases and amounts to 125 kilocalories. If an egg is hard-boiled, its calorie content will be 50 kilocalories.

Product	Water	Squirrels	Fats	Carbohydrates	kcal
Chicken egg	74,0	12,7	11,5	0,7	157
Egg powder	6,8	45	37,3	7,1	542
Protein powder	12,1	73,3	1,8	7	336
Dry yolk	5,4	34,2	52,2	4,4	623
Quail egg	73,3	11,9	13,1	0,6	168

How to cook better

After all, most foodies don't think about whether mushrooms are protein or carbohydrate. It's simply delicious. Your favorite product is boiled, fried, stewed, salted, pickled. Some of the species, for example champignons, are also consumed raw. What do you need to remember about mushroom dishes?

• Fried “forest meat” is tastier, but when fried it absorbs a lot of fat, and its dietary properties are reduced.
• The longer the mushrooms are cooked and the finer they are cut, the faster they are digested by the body.
• Salted and pickled mushrooms retain all their beneficial properties, and their digestibility increases.
• Dried mushrooms are the highest in calories.
• White mushrooms, chanterelles, boletus, boletus, and boletus can not be pre-boiled, but can be cooked immediately in a dish.

• You only need to cook the mushrooms over low heat.
• You cannot mix tubular and lamellar mushrooms in one dish.

Enjoy the exceptional gift of nature and be healthy.

Fish and seafood

Fish meat contains a lot of beneficial components for the body. And low-fat varieties contain few calories. Fish that has been baked or boiled will not affect your figure in any way. But the same cannot be said about fish fried in oil and canned fish. If you use them systematically, you may gain extra pounds.

Burbot79.318.80.6—81

Product	Water	Squirrels	Fats	Carbohydrates	kcal
Gobies	70,8	12,8	8,1	5,2	145
Pink salmon	70,5	21	7	—	147
Flounder	79,5	16,1	2,6	—	88
crucian carp	78,9	17,7	1,8	—	87
Carp	79.1	16	3.6	—	96
Chum salmon	71.3	22	5.6	—	138
Smelt	79.8	15.5	3.2	—	91
Bream	77.7	17.1	4.1	—	105
Salmon	62.9	20.8	15.1	—	219
Lamprey	75	14.7	11.9	—	166
Pollock	80.1	15.9	0.7	—	70
capelin	75	13.4	11.5	—	157
Sea bass	75.4	17.6	5.2	—	117
River perch	79.2	18.5	0.9	—	82
Sturgeon	71.4	16.4	10.9	—	164
Halibut	76.9	18.9	3	—	103
Blue whiting	81.3	16.1	0.9	—	72
Carp	75.3	18.4	5.3	—	121
Large saury	59.8	18.6	20.8	—	262
Small saury	71.3	20.4	0.8	—	143
Salaka	75.4	17.3	5.6	—	121
Herring	62.7	17.7	19.5	—	242
Whitefish	72.3	19	7.5	—	144
Mackerel	71.8	18	9	—	153
Som	75	16.8	8.5	—	144
Horse mackerel	74.9	18.5	5	—	119
Sterlet	74.9	17	6.1	—	320
Zander	78.9	19	0.8	—	83
Cod	80.7	17.5	0.6	—	75
Tuna	74	22,7	0,7	—	96
Acne	53.5	14.5	30.5	—	333
Hake	79.9	16.6	2.2	—	86
Pike	70.4	18.8	0.7	—	82
Ide	80.1	18.2	0.3	—	117
Cod liver	26,4	4,2	65,7	—	613
Squid	80,3	18	0,3	—	75
Crab	81,5	16	0,5	—	69
Shrimp	77,5	18	0,8	—	83
Sea kale	88	0,9	0,2	3,0	5

Chemical composition and nutritional value of mushrooms

Mushrooms are called forest vegetables, forest meat, forest bread. This is not an exaggeration. They contain a lot of proteins, fats and sugar, potassium salts, phosphorus and iron, vitamins A, B, B2, C, D and PP1. In Rus', mushrooms, berries and vegetables have long been considered tasty and healthy food, “good for health”, believing that plant foods can replace meat and fish in terms of nutritional value. “The powers of vegetables are great,” it was stated in the ancient Russian written monument of 1073, “Svyatoslav’s Collection,” a kind of encyclopedia of that time. In Australia, one type of mushroom even received the name Australian bread. Mushrooms are superior to all vegetables in protein content. One kilogram of dried porcini mushrooms contains twice as much protein as beef and three times as much as fish.

Table 1. Nutritional value of mushrooms in comparison with other products.

Product Name	Digestible substances in 100 grams of product			Calorie content of 100 g of product
	squirrels	Fats	carbohydrates
Rye bread	5,5	0,6	39,3	190
Wheat bread	6,9	0,4	45,2	217
Loaves made from 1st grade flour	6,97	1,02	48,19	235,6
Beef medium	16	4,3	0,5	105
Fresh pike perch	10,4	0,2	—	44
Fresh potatoes	1	0,1	13,9	63
Fresh cabbage	0,9	0,1	3,5	20
Beet	1,3	0,1	8,1	39
Champignon mushroom powder	45,5	3,8	20,9	192
Dried white mushrooms	33	13,6	26,3	224,2
Marinated white mushrooms	31,5	3,5	29,6	116,7
Porcini mushroom powder	42,5	12,2	19,4	227
Dried black mushrooms	33,5	4,8	30,3	175,7
Salted milk mushrooms	11	1,9	61,85	201,4
Pickled saffron milk caps	22,4	4,75	43,2	153,5
Salted saffron milk caps	21,85	3,75	47,75	183,7

The human body absorbs mushroom proteins somewhat worse than proteins contained in animal products, so mushrooms need to be thoroughly boiled and fried, chopping them as finely as possible or even passing them through a meat grinder.

Potatoes, beets, and carrots contain no fat, but mushrooms contain valuable fatty substances, the digestibility of which is up to 95%, which corresponds to the digestibility of animal fats. Dried porcini mushrooms are superior in nutritional value to eggs and sausage, and mushroom broth is seven times more caloric than meat broth.

Mushrooms are also rich in microelements necessary for human life: potassium, phosphorus, iron, they also contain zinc, manganese, iodine and copper. 100 g of honey mushrooms is enough to fully satisfy the body’s daily need for zinc and copper, which play an important role in blood formation. In terms of the amount of potassium, phosphorus and iron, mushrooms are superior not only to vegetables, but also to many fruits (Table 2).

Table 2. Content of microelements in mushrooms compared to other products.

Name product	Content, mg%
	potassium	phosphorus	iron
Potato	10	33	0,5
Cabbage	43	28	0,4
Meat	9	166	2,2
Fish perch)	17	114	0,8
Fresh mushrooms	20	95	0,7

The high content of extractive and aromatic substances makes mushrooms especially tasty.

Not all parts of the mushroom are equally nutritious. The caps have less mushroom fiber, so they are better digested. The digestibility of mushroom stems is significantly lower due to the high fungin content, which gives the mushroom cell greater strength. When preparing a mushroom dish, it is better to cut off the lower tubular spore-bearing layer of old mushrooms: it is of nutritional value only when the mushroom is young and spores have not yet formed. It is also recommended to remove the skin from the mushroom caps - all harmful substances are often contained in it.

According to their nutritional and commercial value, edible mushrooms are usually divided into four categories:

Category I - porcini mushrooms, real milk mushrooms, yellow milk mushrooms, saffron milk mushrooms;

Category II - aspen mushrooms, boletus mushrooms (except marsh boletuses), boletus mushrooms, blue milk mushrooms, aspen milk mushrooms, white mushroom mushrooms, oak boletuses, volnushki, smooth mushrooms, Polish mushrooms;

Category III - moss mushrooms, goat mushrooms, black milk mushrooms, white mushrooms, serushki, valui, russula, chanterelles, honey mushrooms, champignons, lines, morels;

Category IV - pepper milk mushrooms, violin milk mushrooms, red milk mushrooms, bitter mushrooms, milk milk mushrooms, russula (pungent and pungent), pig mushrooms, green mushrooms, row mushrooms, oyster mushrooms.

When preparing mushrooms for processing, you must carefully ensure that no poisonous ones are found among them, and for this you need to be well aware of the distinctive features of both. If you find it difficult to identify any mushroom, it is better not to take it.

People knew about the poisonous properties of some mushrooms many centuries ago. History shows that such mushrooms often became a formidable weapon in the struggle for power in the hands of court intriguers of Ancient Rome. It worked flawlessly, poisoning occurred only after a few hours, and the doctors of that time were powerless to help. This is how the Roman Emperor Claudius, a great lover of mushroom dishes, died, Pope Clement VII, and the French King Charles VI. In Austria, at the end of the last century, the sale of mushrooms was even placed under police supervision. Special supervisors ensured that no poisonous or harmful mushrooms were put on sale.

The most poisonous mushrooms are toadstools, which contain several dangerous poisons, including amanitin and phalloidin. In case of poisoning, which occurs after 10 hours, acute gastrointestinal upset, severe vomiting, jaundice, and enlarged liver appear. In case of untimely assistance, in 90 cases out of 100 people die. It should be remembered that no processing methods reduce the toxic properties of this mushroom.

When poisoned by morels and strings, a person experiences pain in the epigastric region, severe vomiting and general weakness. Poisoning occurs within 8 hours and in severe cases can result in death. Fly agaric poisoning is detected after 1-6 hours. It is accompanied by drooling, vomiting, indigestion, constriction of the pupils, and in severe cases, delirium and convulsions. Deaths are rare.

In all cases of poisoning, you should immediately call an ambulance. Before the doctor arrives, the patient is put to bed, heating pads are placed on his legs and stomach and he is given salted water or strong tea, coffee, honey, or milk to drink in small sips. If you are poisoned, you should not drink alcohol.

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Caviar

Need to boost your immunity? Eat fish roe. It is also an excellent preventative against heart and vascular diseases. If you use this product, brain activity improves and vision is restored. With systematic use, you can reduce blood cholesterol levels.

Product	Water	Squirrels	Fats	Carbohydrates	kcal
Chum salmon granular	46,9	31,6	13,8	—	251
Bream punch	58	24,7	4,8	—	142
Pollock punch	63,2	28,4	1,9	—	131
Sturgeon granular	58	28,9	9,7	—	203
Sturgeon punch	39,5	36	10,2	—	123

About the benefits of the product

The main elements that mushrooms contain (proteins, fats and carbohydrates) are in the proportion most beneficial for nutrition. A fairly large percentage of proteins with a small (1%) fat composition makes this product dietary. In addition, mushrooms contain almost the complete set of amino acids and vitamins necessary for the body. A whole set of micro- and macroelements was found in mushrooms, such as zinc, cobalt, copper, iron, potassium, calcium and others.

These forest dwellers are able to help a person with disorders in the functioning of certain organs. Let's look at the most famous ones as an example:

• White mushrooms. Proteins, fats, carbohydrates create the most favorable composition in their composition. These forest beauties can successfully resist E. coli and Koch's bacilli.

• Chanterelles cleanse the liver, are useful for headaches, and suppress staphylococci.

The presence of potassium and copper in mushrooms helps remove excess water from the body and improves skin elasticity.

Fats, margarine, butter

Fat is a compacted mass of organic compounds containing fatty acids. Everyone knows that this product is high in calories. But it performs an important function - in the human body it provides a supply of energy.

Product	Water	Squirrels	Fats	Carbohydrates	kcal
Rendered lamb or beef fat	0,3	—	99,7	—	897
Pork bacon (without skin)	5,7	1,4	92,8	—	816
Milk margarine	15,9	0,3	82,3	1	746
Sandwich margarine	15,8	0,5	82	1,2	744
Mayonnaise	25	3,1	67	2,6	627
Vegetable oil	0,1	—	99,9	—	899
Butter	15,8	0,6	82,5	0,9	748
Ghee	1	0,3	98	0,6	887

Nutritional value of mushrooms

Almost all mushrooms chemically resemble a mixture of vegetables and meat. That's why they are called forest meat or forest bread. It is known that dried mushrooms contain up to thirty percent protein (young fruiting bodies have more protein than old ones). The energy value of fresh mushrooms is low and ranges from 70-100 kJ per 100 g of fruiting bodies; for dried porcini mushrooms it reaches 938 kJ, for dried boletus and boletus - 736 kJ. Taking into account digestibility, depending on the type of mushroom, method of culinary and technological processing, the indicated amounts may vary. It is known that mushrooms, well chopped and boiled with other foods, are better absorbed. The digestibility of dry, powdered mushrooms also increases. Essential oils give mushrooms a distinctive aroma, and resins give them a characteristic pungency.
Data on the chemical composition of mushrooms show that they contain all the substances necessary for the human body (proteins, fats, carbohydrates, mineral salts, vitamins), have a low calorie content, but even in small quantities they cause a feeling of satiety. Mushrooms are a real storehouse of useful substances. The amount of protein in fresh mushrooms reaches 2-5%, and in dried mushrooms - 16-25%. In terms of protein content and amino acid composition, mushrooms are closer to valuable vegetables than to meat. 18 amino acids were found in the bodies of mushrooms, eight of which are essential, since they cannot be formed in the human body and are supplied only with food. Although edible mushrooms are tasty, they still require good digestion. Since the cell walls of mushrooms contain chitin, which does not decompose in the gastrointestinal waste, mushrooms are prepared in such a way as to release the contents of the cells as much as possible. To do this, the mushrooms are finely chopped, dry mushrooms are ground, and subjected to heat treatment, as a result of which the digestibility of the proteins they contain reaches 70%.

In terms of fat (lipid) content, mushrooms are superior to all vegetable crops. Mushrooms contain 1.3-2.7% fat, and significant quantities contain sterols, phosphatides, essential oils and polyunsaturated fatty acids (up to 67% of lipid mass), which cannot be synthesized in the human body and are essential. These acids ensure normal tissue growth and metabolism, and they prevent the deposition of cholesterol.

The next important component is carbohydrates. The main part of them, included in the fiber fraction, normalizes the activity of intestinal microflora and promotes the removal of cholesterol and various toxic substances from the body.

Mushrooms are also rich in organic acids (citric, tartaric, oxalic, fumaric).

Among the enzymes found in them are amylase, lipase, cytase, urethase, which promote the breakdown of fats and glycogen. The content of individual vitamins in mushrooms is at the level of meat products, and in terms of the amount of pantothenic acid (10.3 mg/100 g), mushrooms are superior to vegetables, fruits, meat, milk and fish. The content of ascorbic acid (vitamin C) ranges from II mg% in honey mushrooms, 30 mg% in boletus, to 34 mg% in chanterelles. Russula, boletus and boletus are rich in vitamin PP (6-9 mg%), and honey mushrooms contain 10, 3 mg%. The amount of niacin in mushrooms is close to that of meat products (23-108 mg/100 g), and riboflavin is greater than in staple foods (1-5 mg/100 g). In terms of biotin content, oyster mushrooms, for example, are one of the richest foods in this vitamin (8-76 mcg/100 g). There is more vitamin B (pyridoxine) in mushrooms than in fish and vegetables (0.8 mg/100 g). Most mushrooms contain thiamine, niacin, provitamin D, vitamins E and PP.

Mushrooms are also rich in minerals. The fruiting bodies of mushrooms contain: potassium, which regulates the functioning of the heart muscle; phosphorus, which is involved in metabolism and is part of proteins and nucleic acids; iron, which takes part in the formation of hemoglobin and a number of enzymes, as well as copper, magnesium, sodium, calcium, sulfur, silicon, zinc, chromium, fluorine, rubidium, molybdenum, cobalt, iodine, manganese, nickel, tin, vanadium, boron, barium , lead, titanium, zirconium, cadmium and even silver. The water content in the fruiting bodies of mushrooms is approximately the same as in vegetables - 90% by weight.

Chemical composition of mushrooms, % TYPE OF MUSHROOMS: Fresh white WATER 89.4 PROTEINS 3.7 FATS 1.7 CARBOHYDRATES 1.1 FIBER 2.3 ASH 0.9

TYPE OF MUSHROOMS: White dried WATER 13.0 PROTEIN 20.1 FATS 4.8 CARBOHYDRATES 7.6 FIBER 15.9 ASH 6.2

TYPE OF MUSHROOMS: Fresh boletus WATER 91.6 PROTEIN 2.3 FATS 0.9 CARBOHYDRATES 1.4 FIBER 2.1 ASH 0.7

TYPE OF MUSHROOMS: Dried boletus WATER 13.0 PROTEIN 23.5 FATS 9.2 CARBOHYDRATES 14.3 FIBER 21.7 ASH 7.2

TYPE OF MUSHROOMS: Fresh milk mushrooms WATER 88.0 PROTEINS 1.8 FATS 0.8 CARBOHYDRATES 0.5 FIBER 1.5 ASH 0.4

TYPE OF MUSHROOMS: Fresh chanterelles WATER 91.0 PROTEINS 1.6 FATS 1.1 CARBOHYDRATES 1.5 FIBER 0.7 ASH 1.0

TYPE OF MUSHROOMS: Fresh boletus WATER 83.5 PROTEIN 2.4 FATS 0.7 CARBOHYDRATES 0.5 FIBER 1.2 ASH 0.5

TYPE OF MUSHROOMS: Fresh honey mushrooms WATER90.0 PROTEINS 2.2 FATS 1.2 CARBOHYDRATES 0.5 FIBER 2.3 ASH 1.0

TYPE OF MUSHROOMS: Fresh aspen WATER 91.1 PROTEIN 3.3 FATS 0.5 CARBOHYDRATES 1.2 FIBER 2.5 ASH 0.8

TYPE OF MUSHROOMS: Dried boletus WATER 13.0 PROTEIN 35.4 FATS 5.4 CARBOHYDRATES 12.9 FIBER 26.8 ASH 8.6

TYPE OF MUSHROOMS: Fresh saffron milk caps WATER 88.9 PROTEIN 1.9 FATS 0.8 CARBOHYDRATES 0.5 ASH 0.7 FIBER 2.2

TYPE OF MUSHROOMS: Fresh morels WATER 92.0 PROTEIN 2.9 FATS 0.4 CARBOHYDRATES 0.2 FIBER 0.7 ASH 1.0

TYPE OF MUSHROOMS: Fresh russula WATER 88.0 PROTEIN 1.7 FATS 0.7 CARBOHYDRATES 1.5 FIBER 1.4 ASH 0.6

TYPE OF MUSHROOMS: Fresh champignons WATER 91.0 PROTEIN 4.3 FATS 1.0 CARBOHYDRATES 0.1 FIBER 0.9 ASH 1.0

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Meat, poultry

Instead of store-bought sausages, it is advisable to eat meat and offal. They are more useful. Meat is the material that forms muscle mass. This is not to say that meat is a low-calorie product. But turkey, rabbit, chicken breast, and veal can be safely consumed by those who adhere to a dietary diet. We must remember that pork, duck and lamb are high-calorie foods. Contain fewer calories: kidneys, lungs, heart, liver.

Product	Water	Squirrels	Fats	Carbohydrates	kcal
Mutton	67,6	16,3	15,3	—	203
Beef	67,7	18,9	12,4	—	187
horsemeat	72,5	20,2	7,0	—	143
Rabbit	65,3	20,7	12,9	—	199
Pork lean	54,8	16,4	27,8	—	316
Pork is fatty	38,7	11,4	49,3	—	489
Veal	78,0	19,7	1,2	—	90
Lamb Kidneys	79,7	13,6	2,5	—	77
Lamb Liver	71,2	18,7	2,9	—	101
Lamb Heart	78,5	13,5	2,5	—	82
Beef Brains	78,9	9,5	9,5	—	124
Beef liver	72,9	17,4	3,1	—	98
Beef Kidneys	82,7	12,5	1,8	—	66
Beef Udder	72,6	12,3	13,7	—	173
Beef Heart	79,0	15,0	3,0	—	87
Beef Tongue	71,2	13,6	12,1	—	163
Pork kidneys	80,1	13,0	3,1	—	80
Pork liver	71,4	18,8	3,6	—	108
Pig heart	78,0	15,1	3,2	—	89
Pig tongue	66,1	14,2	16,8	—	208
Geese	49,7	16,1	33,3	—	364
Turkey	64,5	21,6	12,0	0,8	197
Chickens	68,9	20,8	8,8	0,6	165
Chickens	71,3	18,7	7,8	0,4	156
Ducks	51,5	16,5	61,2	—	346

Calorie content and composition of vegetables, herbs and mushrooms

Vegetables are one of the most uncontroversial food categories. Every vegetable is a storehouse of some benefits. If you don’t get carried away with fried vegetables, then you can consume them in unlimited quantities in any other form.

The calorie content is minimal, the benefits are maximum, and the choice is huge and unlimited all year round. The same applies to mushrooms. In addition, this category of products are suppliers of plant-based proteins, which only increases their importance for our diet.

Vegetables, herbs and mushrooms – it even sounds delicious.

Table 6. Calorie content and composition of vegetables, herbs and mushrooms.

Product name	Composition of the product			Calorie content
squirrels	fats	carbohydrates	Kcal per 100 g
Eggplant	0,6	0,1	5,5	24
Swede	1,2	0,1	8,1	37
Baked rutabaga	2,1	1,6	7,5	51
Stewed rutabaga	1,2	8,5	8,6	114
Green bean	4	0	4,3	32
Zucchini	0,6	0,3	5,7	27
White cabbage	1,8	0	5,4	28
Broccoli	3	0,4	5,2	28
Brussels sprouts	4,8	0	8	43
Sauerkraut	1,8	0,1	4,4	19
Kohlrabi cabbage	2,8	0	10,7	42
Red cabbage	1,8	0	6,1	31
Cabbage	1,2	0,2	3,2	12
Cauliflower	2,5	0	4,9	29
Potato	2	0,1	19,7	83
Boiled potatoes	2	0,4	16,7	82
Fried potato	2,8	9,5	23,4	192
Young potatoes	2,4	0,4	12,4	61
Sweet potatoes (yam)	2	0	14,6	61
Dried potatoes	6,6	0,3	71,6	298
Canned sweet corn	3,9	1,3	22,7	119
Green onion (feather)	1,3	0	4,3	22
Leek	3	0	7,3	40
Bulb onions	1,7	0	9,5	43
Dried onions	8,4	2,8	42,6	219
Olives	2,2	10,5	5,1	166
Boiled carrots	0,8	0,3	5	25
Yellow carrots	1,3	0,1	7,2	33
Red carrots	1,3	0,1	7	33
Dried carrots	7,8	0,6	49,2	221
Pickled cucumber	2,8	0	1,3	16
Pickled cucumber	0,8	0,1	1,7	11
Ground cucumbers	0,8	0	3	15
Greenhouse cucumbers	0,7	0	1,8	10
Olives	0,8	10,7	6,3	115
Squash	0,6	0,1	4,3	19
Sweet green pepper	1,3	0	4,7	23
Sweet red pepper	1,3	0	5,7	27
Parsley (greens)	3,7	0	8,1	45
Parsley (root)	1,5	0	11	47
Rhubarb (petiole)	0,7	0	2,9	16
Radish	1,2	0	4,1	20
Radish	1,9	0	7	34
Turnip	1,5	0	5,9	28
Salad	1,5	0	2,2	14
Beet	1,7	0	10,8	48
Boiled beets	1,8	0	10,8	49
Dried beets	9	0,6	56,6	254
Stewed beets	2,7	5,5	12,2	106
Celery	0,9	0,1	2,1	12
Celery (root)	1,3	0,3	6,5	32
Celery (root) dried	7,8	2	36,6	186
Asparagus	1,9	0,1	3,1	20
Tomatoes (ground)	0,6	0	4,2	19
Tomatoes (greenhouse)	0,6	0	2,9	14
Pumpkin	1,3	0,3	7,7	28
Roasted pumpkin	1,4	5,5	5,2	76
Dill	2,5	0,5	6,3	38
Fennel	1,2	0,2	7,3	31
Horseradish	3,2	0,4	10,5	56
Zucchini	1,5	0,2	3	16
Boiled zucchini	0,8	0,1	2,5	13
Cheremsha	2,4	0	6,5	34
Garlic	6,5	0	21,2	106
Spinach	2,9	0	2,3	21
Sorrel	1,5	0	5,3	28
Fresh porcini mushrooms	3,2	0,7	1,6	25
Dried porcini mushrooms	27,6	6,8	10	209
Milk mushrooms	2	1	1	16
Chanterelles	2	1	1	20
Butter	2	1	1	9
Honey mushrooms	2	1	1	17
Fresh boletus	2,3	0,9	3,7	31
Fresh boletuses	3,3	0,5	3,4	31
Saffron milk caps	2	1	1	17
Morels	3	0	0	16
Russula	2	1	1	15
Fresh russulas	1,7	0,3	1,4	17
Fresh champignons	4,3	1	0,1	27

Bon appetit!

If you liked the recipe, write about it below and don't forget to share it on social networks.

I will also be glad to hear your stories about other versions of this dish.

Sausages

Now we cannot say that the quality of sausages is “at its best”. Everyone knows that manufacturers add harmful components to these products. And any sausage or frankfurters is a high-calorie product. There are more than 200 kilocalories in 100 grams. You can make your own sausage using natural ingredients. Then the number of calories in the product will be less and such sausage will bring much more benefits to the body than purchased in a store.

Product	Water	Squirrels	Fats	Carbohydrates	kcal
Boiled sausage Diabetic	62,4	12,1	22,8	—	254
Boiled sausage Dietary	71,6	12,1	13,5	—	170
Boiled sausage Doctorskaya	60,8	13,7	22,8	—	260
Boiled sausage Lyubitelskaya	57,0	12,2	28,0	—	301
Boiled sausage Milk	62,8	11,7	22,8	—	252
Boiled sausage Separate	64,8	10,1	20,1	1,8	228
Boiled veal sausage	55,0	12,5	29,6	—	316
Pork sausages	53,7	10,1	31,6	1,9	332
Dairy sausages	60	12,3	25,3	—	277
Russian sausages	66,2	12,0	19,1	—	220
Pork sausages	54,8	11,8	30,8	—	324
Boiled-smoked Amateur	39,1	17,3	39,0	—	420
Boiled-smoked Cervelat	39,6	28,2	27,5	—	360
Semi-smoked Krakow	34,6	16,2	44,6	—	466
Semi-smoked Minsk	52,0	23,0	17,4	2,7	259
Semi-smoked Poltavskaya	39,8	16,4	39,0	—	417
Semi-smoked Ukrainian	44,4	16,5	34,4	—	376
Raw smoked Amateur	25,2	20,9	47,8	—	514
Raw smoked Moscow	27,6	24,8	41,5	—	473

Canned meat and smoked meats

If we consider how high-calorie canned meat is, then we need to look at their composition. For example, beef is lower in calories than pork. This means that after canning it will cause less harm to the figure.

If we consider the use of smoked meats, they are not included in diet menus due to their high calorie content.

Also, when people have problems with the liver, stomach or pancreas, doctors advise them not to eat smoked products.

Product	Water	Squirrels	Fats	Carbohydrates	kcal
Beef stew	63,0	16,8	18,3	—	232
Tourist breakfast (beef)	66,9	20,5	10,4	—	176
Tourist breakfast (pork)	65,6	16,9	15,4	—	206
Sausage mince	63,2	15,2	15,7	2,8	213
Pork stew	51,1	14,9	32,2	—	349
Raw smoked brisket	21,0	7,6	66,8	—	632
Raw smoked loin	37,3	10,5	47,2	—	467
Ham	53,5	22,6	20,9	—	279

Calorie content of champignons

Champignons are the most accessible type of mushroom. For these gifts of nature, we often go not to the forest, but to the grocery store. The calorie content of champignons is 27 kilocalories per 100 grams. In terms of nutritional value and chemical composition, this species is not inferior to porcini mushrooms. There are almost no carbohydrates in champignons, vegetable oils are less than 1%, but proteins are 4.3%. The calories in champignons tend to be absorbed slowly. This product gives you a feeling of fullness quickly and for a long time. Thus, this type of mushroom can be included in the menu if you are overweight.

Mushrooms

This is a dietary product that contains a small amount of calories. It all depends on what type. Calorie content can vary from 15 to 30 kilocalories. You can fry mushrooms, make soups from them, can them or dry them for the winter. The composition of mushrooms is rich. It contains a large number of components useful for the human body. Most of all healthy plant proteins. And the amino acids contained in them have a beneficial effect on the body.

Product	Water	Squirrels	Fats	Carbohydrates	kcal
White fresh	89,9	3,2	0,7	1,6	25
White dried	13,0	27,6	6,8	10	209
Fresh boletus	91,6	2,3	0,9	3,7	31
Fresh boletuses	91,1	3,3	0,5	3,4	31
Fresh russula	83,0	1,7	0,3	1,4	17

Are mushrooms a protein or a carbohydrate?

Nowadays you don’t have to go to the forest to pick mushrooms. You can go to a store or market. People have learned to grow valuable products in special greenhouses. Mushrooms are consumed in any form, used for medicinal purposes, and included in the menu of Lenten dishes. What do mushrooms contain? Ingredients: proteins, fats, carbohydrates, water, fiber, minerals, vitamins. The largest percentage of the total composition of the mushroom (about 90%) is water. The proteins, fats, and carbohydrates that make up the mushrooms are distributed in the proportion of 3.2%: 1%: 3.7%, respectively. The question of whether mushrooms are protein or carbohydrate is difficult to answer unequivocally. In terms of protein composition, they are similar to meat, but their properties are still closer to plants.

Nuts

Nuts help satisfy hunger quickly and for a long time, as well as enrich the body with valuable components. However, nuts are high in calories, so you should avoid eating them while on a diet.

A person on a diet should not overuse nuts.

Product	Water	Squirrels	Fats	Carbohydrates	kcal
Hazelnut	4,8	16,1	66,9	9,9	704
Almond	4	18,6	57,7	13,6	645
Walnut	5	13,8	61,3	10,2	648
Peanut	10	26,3	45,2	9,7	548
sunflower seed	8	20,7	52,9	5	578

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What do we know about the calorie content of mushrooms ? Fresh mushrooms are a fairly low-calorie product, which cannot be said about dried mushrooms. Today we will figure out what the calorie content of mushrooms .

Who among us has not picked mushrooms? Even for me, an ardent opponent of slow walks, over time this activity began to bring true pleasure! Mushrooms are a true miracle of nature. Their composition is truly unique. Including up to 90% water, mushrooms also contain proteins, fats, carbohydrates, fiber, vitamins, sugar, and essential macro and microelements.

Mushroom proteins contain a large number of amino acids, and in terms of their content, mushroom proteins are comparable to animal proteins - hence the comparison of mushrooms with meat. The content of proteins and amino acids in mushrooms depends on their type, habitat, age and harvesting method: young mushrooms contain more proteins than old ones, and mushroom caps are larger than stems. Dried mushrooms contain several times more protein than fresh or pickled mushrooms.

Mushrooms are a real source of vitamins. The presence of vitamin B1 in mushrooms is comparable to its presence in grain products, and the content of vitamin D is no less than in butter. At the same time, mushrooms contain iron, potassium, calcium, and phosphorus, which are so necessary for humans and are often absent in other products. They also contain copper, iodine, manganese, zinc and other trace elements that promote metabolism.

Fresh mushrooms have a low calorie content (from 10 to 30 kcal per 100 grams of fresh mushrooms), which cannot be said about dried mushrooms. The calorie content of dried mushrooms is several times higher than the calorie content of fresh mushrooms. The nutritional value of dried mushrooms is almost twice that of boiled sausage and eggs! You can learn more about other calorie content of other foods from the Food Calorie Content Table.

Possessing an incomparable aroma, mushrooms are an almost miraculous product that stimulates the appetite, thereby promoting the digestion and absorption of food. In addition, mushrooms contain almost the same amount of minerals as fruits and vegetables, which makes them a precious find for any mushroom hunter, especially since, in addition to tasty, nutritious prey, each of us gets a lot of pleasure from picking mushrooms. unforgettable communication with nature and its gifts.

Mushroom calorie table

Product (per 100 g of product)	Proteins (g)	Fat (g)	Carbohydrates (g)	Energy value (kcal)
White mushrooms	3,70	1,70	1,10	23,00
Dried porcini mushrooms	20,10	4,80	7,60	152,00
Milk mushrooms	1,80	0,80	0,50	16,00
Chanterelles	1,60	1,10	1,50	20,00
Butter	2,40	0,70	0,50	9,00
Honey mushrooms	2,20	1,20	0,50	17,00
boletus	2,30	0,90	1,40	23,00
Dried boletus	23,50	9,20	14,30	231,00
Boletus	3,30	0,50	1,20	22,00
Dried boletuses	35,40	5,40	12,90	239,00
Saffron milk caps	1,90	0,80	0,50	17,00
Morels	2,90	0,40	0,20	16,00
Russula	1,70	0,70	1,50	15,00
Champignon	4,30	1,00	0,10	27,00

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Sweets

Which product has the highest calorie content? These are sweets! They are not only super-calorie, but also harmful to your figure. These products contain sugar, fats, and various components (in large quantities) that contribute to excess weight gain. Sweets contain simple carbohydrates. They tend to satisfy hunger for a short time and soon the person wants to eat again. When a person goes on a diet, he needs to exclude sweets from his diet.

Product	Water	Squirrels	Fats	Carbohydrates	kcal
Honey	17,2	0,8	—	80,3	308
Fruit dragee	7	3,7	10,2	73,1	384
Marshmallow	20	0,8	—	78,3	299
Iris	6,5	3,3	7,5	81,8	387
Marmalade	21	—	0,1	77,7	296
Caramel (average)	4,4	—	0,1	77,7	296
Chocolate coated candies	7,9	2,9	10,7	76,6	396
Paste	18	0,5	—	80,4	305
Sugar	0,2	0,3	—	99,5	374
Tahini halva	3,9	12,7	29,9	50,6	510
Sunflower halva	2,9	11,6	29,7	54	516
Dark chocolate	0,8	5,4	35,3	52,6	540
Milk chocolate	0,9	6,9	35,7	52,4	547

Beneficial properties of champignons for the body

Thanks to a rich set of nutrients, champignons have properties beneficial to the human body:

1. Systematic consumption of mushrooms improves metabolism and maintains stable functioning of the circulatory system.
2. Due to the vitamin B2 included in the product, the condition of the mucous membranes and nervous system improves.
3. With the help of champignons, you can not only strengthen your bones, but also reduce the risk of developing a disease such as osteoporosis. After all, it is the lack of vitamin D in the body, which is present in small quantities in champignons, that causes brittle bones and the development of rickets.
4. Thanks to the presence of sodium in mushrooms, the functioning of the kidneys and the entire body as a whole improves.
5. If you eat mushrooms at least a couple of times a week, you can improve the condition of the cardiovascular system, normalize blood pressure, increase blood supply to the brain and strengthen the heart muscle.
6. When consumed regularly, champignons reduce the risk of developing allergic reactions in the body. But only if the person does not suffer from an allergy directly to mushrooms or plant protein.
7. Due to the high phosphorus content in champignons, the functioning of the nervous system is normalized and irritability is reduced. In addition, mushrooms help keep the body in good shape.

The elements contained in mushrooms improve memory, attentiveness and concentration. Champignons improve the functioning of the visual organs and strengthen connective tissues in the body.

Canned and pickled mushrooms do not have the same beneficial properties as fresh, boiled or baked mushrooms. But at the same time they retain a high content of easily digestible protein.

Benefits of mushrooms for human health

During heat treatment, champignons lose some of their nutrients, as a result of which they become less useful. Eating mushrooms raw brings great benefits to human health, namely:

• vision improves;
• normal functioning of the gastrointestinal tract is restored in various diseases;
• the risk of developing heart diseases, namely stroke and heart attack, is reduced;
• the feeling of hunger is suppressed;
• efficiency increases;
• the level of “bad” cholesterol in the blood decreases;
• brain activity increases.

It is useful to consume the product in dried form, since after processing it does not lose its beneficial properties. Fresh or dried champignons are recommended for women who are expecting a baby or breastfeeding a baby. The condition is the absence of allergies and other contraindications.

Dry champignons are widely used in cosmetology, as they improve the condition of the skin and help maintain youth.

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Benefits for weight loss

Mushrooms, as a low-calorie product, are often added to the diet during diets - they promote weight loss. The protein contained in champignons is quickly absorbed and helps maintain a feeling of fullness for a long time.

It has been scientifically proven that systematically eating champignons instead of meat dishes helps you lose extra pounds much faster than with a regular balanced diet. The body is saturated with the necessary protein, which strengthens the muscles, which makes the figure more toned. Mushrooms consist of 90% water and do not provoke the deposition of fat in the human body.

To effectively lose weight with the help of mushrooms, it is enough to replace one meat dish per day with the product - and after two weeks of changed nutrition, you can notice a significant decrease in weight (from 3 to 4 kg). In addition, due to the rich chemical composition of champignons, the body will not experience a deficiency of vitamins and minerals.

The recommended dose of champignons per day is from 150 to 200 g.

Champignons are of particular benefit to athletes, since vegetable protein helps not only build muscle mass, but also keep it in good shape. This is especially important during drying in order to reduce fat and increase definition.