Nature is arranged in such a way that a person does not gain extra pounds, even if he eats more than what is allowed. With constant overeating, these foundations collapse, which leads to obesity. The person can no longer control his appetite and becomes fat over time. It is possible to prevent such transformations through the use of a food energy table and ready meals.
What are calories?
Calories are the amount of energy a person gets when eating. To maintain normal body weight, you should utilize the energy received during meals completely. If the balance of energy “income” and “expenditure” is disturbed, extra pounds appear, which negatively affect not only appearance person, but also on his health.
Today, the number of calories in food is determined using a special technique, which involves the use of an instrument such as a calorimeter. With its help, the caloric content of products and already prepared dishes is measured by burning in an isolated chamber. The data obtained are combined by a table of the energy value of dishes and individual products. After the experiments, the data obtained are fully consistent with the procedure that occurs in the human digestive tract after eating. The energy received after eating is spent on physical activity, heat production and metabolic processes in the body.
Calculation of energy value on the example of oatmeal "Hercules"
To get a better idea of calories, consider the energy value oatmeal"Hercules". To calculate calories, you need to know exactly how many nutrients are included in food. All food contains different amounts of minerals and vitamins, so you should include food that has a balanced composition in your diet.
Every day, a person needs to replenish the body's needs for substances such as nutrients. The lowest calorie and useful product are oatmeal "Hercules".
Vitamin composition of Hercules flakes, (mg):
- RR - 4.6.
- E - 3.2.
- Thiamine - 0.45.
- Pyridoxine - 0.24.
- Folic acid - 0.23.
- Riboflavin - 0.1.
Mineral composition of Hercules flakes, (mg):
- Potassium - 330.
- Phosphorus - 328.
- Magnesium - 129.
- Sulfur - 88.
- Chlorine - 73.
- Calcium - 52.
- Sodium - 20.
- Iron - 3.6.
- Zinc - 3.1.
Nutritional value of Hercules flakes per 100 grams of product:
- Calorie content - 352 kcal.
- Carbohydrates - 61.8 grams.
- Starch - 60.1 grams.
- Proteins - 12.3 grams.
- Fats - 6.2 grams.
- Dietary fiber - 6 grams.
- Ash - 1.7 grams.
- Fatty acids - 1.4 grams.
- Disaccharides, monosaccharides - 1.2 gr.
250 ml of Hercules oatmeal contains 316.8 kcal, 200 ml - 246.4 kcal. A tablespoon of Hercules flakes contains 42.2 kcal, and a teaspoon contains 10.6 kcal. Thus, using the Hercules flakes as an example, it is clear how the energy value of food products is calculated.
food calorie tables
Using the calorie table, each person can calculate the amount of energy received from food. Such principles of nutrition help prevent obesity and related diseases. Calories are not absorbed 100%. Experts say that proteins are digested by 85%, and fats by 94%. The best absorption fast carbohydrates– 96%. Fats have the highest calorie content. There are approximately 90 kilocalories in 100 grams of fat. When splitting, 40 calories are released from this amount of fat.
Energy value of dairy products
Energy value of cereals
Energy value of berries and fruits
Energy value of vegetables and mushrooms
Energy value of meat and offal
Energy value of seafood and fish
| Calculation of calories per 100 gr. products | |
| Shrimps | 85 |
| Crab | 69 |
| Squid | 78 |
| Trepang | 41 |
| sea kale | 5 |
| Gobies | 160 |
| Pink salmon | 153 |
| Carp | 100 |
| Smelt | 72 |
| Bream | 99 |
| Lamprey | 156 |
| Salmon | 219 |
| capelin | 157 |
| Pollock | 70 |
| Perch | 89 |
| Halibut | 98 |
| Herring | 242 |
| herring | 92 |
| catfish | 139 |
| Mackerel | 158 |
| Horse mackerel | 122 |
| Acne | 333 |
| Tuna | 98 |
| Hake | 86 |
| Pike | 76 |
Energy value of sweets
Energy value of bakery products
Calorie table of finished products
You can count the calorie content of food products not only before they are cooked, but also after. During cooking, the energy value of products changes significantly. When cooking, calories go into the soup, and some of them completely evaporate when boiling. During cooking fried foods there is an increase in the energy value of products.
To calculate the energy value of ready meals, you need to know the initial amount of food before cooking. Next, you should multiply the calories of the product by this amount, and then summarize all the indicators among themselves. Water has no calorie content, so this indicator is not taken into account. As a result, the result should be divided by the number of servings.
Calorie content of ready meals (soups, borscht and cereals)
Calorie content of prepared meat and fish dishes
Calorie content of vegetable dishes and salads
Calorie flour and egg dishes
We recommend to study: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 very effective method lose weight.
The main advantage of this method is the stability and longevity of the result - adhering to the recommended average daily 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 move a lot every day on foot 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 physical activity. Usually, athletes live in this mode before competitions.
Strive to lose weight - subtract 20% from the total, you want to increase muscle mass- add 20%, your goal is to keep the 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, it will continue to accumulate reserves, or undereat, which is even worse, because, having got used to a small amount food, the body will slow down the metabolic processes and weight will be gained 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. Calories 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 cooked pasta the same amount of calories.
For 100 gr. cereals account for 300 kcal, which means that ready 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, we consider raw according to the table. In the factory, a concentrate is used " liquid smoke", Therefore, 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 amount 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.
I hope a complete approximate table of caloric content of food and ready-made meals will be useful to you, facilitate calculations and help you to always be in shape!
- 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 cheeses and curd sweet | 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 |
Fruit
| 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 |
| Raspberries | 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 |
| 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 bedtime): A glass 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
Beverages
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
Overweight can be gained, even if you do yourself good physical exercise. Why is this happening? In addition to exercise, you need to eat right.
There are products with negative calorie for weight loss. These are foods that the body uses more energy to digest than it receives from them.
Important: All this happens 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 in your diet following products negative calorie foods:
- 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 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 to this mixture. lemon juice. 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 the 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!
Need to start losing weight for summer or prom? It turns out that diet food can be tasty and healthy, you just need to calculate the calories. And the table of calorie content of products per 100 grams, as well as ready meals, which can be downloaded at the end of the article, will help in this. Kilograms will go away without depression and hungry fainting, and the food will remain tasty and healthy.
Diet "Gourmet" lasts 7 days. It includes specially selected dishes that promote easy weight loss during the week. For clarity, a table of caloric content of products for weight loss, a menu for 7 days is presented:
Recipes from the Gourmet Diet
All diet dishes will surprise you with satiety, competent selection of products and appetizing appearance. The dishes do not contain salt, sugar, vegetable fats - all these components will delay on the way to slim figure. Salt should not be consumed more than 6 g per day! Sprinkle all dishes with herbs.
Soup with vegetables and shrimps (serves 4)
Boil 200 g of shrimp pulp, cut and 10 minutes. boil carrots, onions, 3 potatoes. Transfer a portion to a plate, add a slice of lemon, herbs.
cottage cheese
Fat-free cottage cheese - 250 g. Mix with 1 egg and 2 tbsp. spoons of flour. Make a sausage from the mass 6-7 cm in diameter, divide by 1.5 cm according to the thickness of the cake. Cook in the oven or on a non-stick frying pan with the lid closed. Decorate with yogurt.
The calorie table of products for weight loss menu offers a variety. Do not be afraid that the diet will become a difficult test for the body, and unleavened foods will lead to depression.
Jellied beef tongue
Dissolve gelatin in 1 glass of water 1.5 tsp, heat up, do not boil! Cool down. Pour a little into the mold, put slices of 100 g of boiled tongue, decorate with herbs and 15 g. boiled carrots top with the rest of the jelly. Shape for cold. Before serving, dip it in warm water for a couple of seconds, invert onto a plate.
Banana fresh (1 portion)
Half a glass of milk mixed with 50 ml fresh juice orange, 1 banana. Whisk in a blender. Ready!
Many people think that replacing fatty foods with fruit helps burn fat and help you lose weight quickly. However, fruits contain a lot of sugar, which is by no means dietary product. The fruit calorie table will tell you which fruits and in what quantities are best consumed to reduce extra pounds.
Finnish beet and pineapple salad
Cut 40 g of pineapple and 60 g of beets, season with yogurt (3.2% fat).
For fast weight loss it is necessary daily and enter the data in a notebook. This contributes to success in the fight against extra pounds. You need to consume fewer calories than you expend. A table of caloric content of foods per 100 grams (proteins, fats, carbohydrates) will help you not to get lost in the numbers.
Fats are more caloric than proteins and carbohydrates, so the use of butter, chocolate, fatty meat should be avoided when losing weight. Foods containing a lot of water are not as active in promoting weight gain. How more water in cereals, legumes, vegetables, the less high-calorie they are. Also, the energy value of products is affected by the presence of fiber to a greater or lesser extent.
Fiber prevents the body from absorbing well and, thereby, storing fat. That is why it is customary to consume before meals vegetable salad. It promotes rapid satiety and prevents gluttony. Better go with sauerkraut, cucumbers and greens than to overeat at the main course meal. Fruit and vegetable calorie table:
When following a diet, one should take into account not only the calorie content of products, but also the loss of vitamins in the process of their preparation, storage and processing. For example, some boiled foods are more nutritious than raw ones, since fiber is broken during cooking. To find out how many calories a soup or main course contains, you need to weigh all the products from the composition. The full version, which can be downloaded at the end of the article, will make the task easier.
Helps you get full quickly frequent use caffeinated drinks. If a person does not have problems with the kidneys or heart, then you should increase your fluid intake for quick weight loss. The amount of calories in different drinks will indicate a table of caloric content of food and ready-made meals for weight loss.
Sometimes, in order to calculate the calorie content of foods, a table per 100 grams, for weight loss, ready-made meals may not always be at hand. So here are a few simple tips to keep in mind:
- Vegetables put 3 times more meat.
- Raw vegetables are lower in calories than boiled ones.
- Avoid sausages and flour products: fat in them 30-50%.
- Potatoes, pasta, cereals will not increase weight if consumed without oil.
- Cereals and pasta should be slightly undercooked.
- Brown rice is preferred over white.
- Fruit juices add weight even if they don't contain sugar.
In some cases, when you need to calculate the calorie content of foods, a table for 100 grams for weight loss may not be available. In a restaurant or on an airplane, you need to remember these simple tips and don't worry about trifles.
Women's calorie requirement is 1200 per day . If you start to starve, then the body will immediately regard the energy deficit as a signal for the accumulation of fat reserves for the future. It will break down fats less, but it will recoup on muscle tissue, which is unacceptable when losing weight. A 100 gram food calorie table will prevent difficulties in calculating the energy value of dishes and help you combine business with pleasure: eat deliciously and lose weight quickly.
The calorie content of foods is the energy that the body extracts from food in the process of oxidizing nutrients. To maintain life, the amount required calories depends on gender, age, living conditions (cold, hot climate), work performed, physical activity of a person.
Consider the energy value of food products by category: "alcoholic drinks", "soft drinks", "mushrooms", "caviar", "cereals", "sausages", "butter, margarine, fats", "dairy products", "poultry ”, “meat”, “vegetables”, “nuts”, “dried fruits”, “fish”, “seafood”, “ confectionery”, “fruits”, “berries”, “bakery products”, “flour”, “eggs”, “legumes”, “herbs, spices”. Thanks to the given data, you will be able to understand what food to pay attention to, and what is better to refuse altogether. And also make a balanced diet with the necessary daily allowance calories, taking into account weight, height, age characteristics.
People's need for energy
The human body constantly uses calories to maintain life, perform work, digest food, and sleep. Products serve as a source of energy for the body, make up for its losses.
To maintain health and maintain good health, nutritionists advise you to calculate your personal calorie intake or focus on the data below.
| Labor Intensity Group | Age groups, years | Energy requirement, kcal | |
|---|---|---|---|
| Men | Women | ||
| Knowledge workers (minor energy input) | 18-29 | 2450 | 2000 |
| 30-39 | 2300 | 1900 | |
| 40-59 | 2100 | 1800 | |
| 18-29 | 2800 | 2200 | |
| 30-39 | 2650 | 2150 | |
| 40-59 | 2500 | 2100 | |
| 18-29 | 3300 | 2600 | |
| 30-39 | 3150 | 2550 | |
| 40-59 | 2950 | 2500 | |
| Hard workers | 18-29 | 2850 | 3050 |
| 30-39 | 3600 | 2950 | |
| 40-59 | 3400 | 2850 | |
| Hard workers | 18-29 | 4200 | — |
| 30-39 | 3950 | — | |
| 40-59 | 3750 | — | |
Interestingly, to maintain life processes, men require 15% more calories than women doing similar work.
Daily calorie intake for women:
* TO.
Daily calorie intake for men:
* TO;
- M - body weight, kilogram;
- P - height, centimeters;
- B – age, years;
- K - the coefficient of the degree of activity (at low - 1.4; medium - 1.6; high - 1.8).
With insufficient body weight, the balance between energy consumption and energy expenditure is shifted upwards. If the desire to lose weight dominates, you need to eat less or exercise intensively. It is more efficient to use both methods.
Why count calories?
A balanced, properly composed diet, taking into account the energy value of the products, allows you to maintain the “ideal weight”, without damage to the figure.
Remember, if calorie intake exceeds costs, weight gain occurs, if vice versa, weight loss occurs.
For normal functioning it is important for the body to comply with the norm of acceptance,.
Benefits of calorie counting:
- strict control of body weight;
- balance of energy in the body;
- maintenance of physical form (appearance);
- improved digestion;
- good health.
A low-calorie diet leads to the deposition of fat in the liver cells, depletion of reserves. The metabolism of fats and proteins is disturbed, the blood is clogged with ketones, products of incomplete oxidation of triglycerides, and body weight is rapidly decreasing. As a result, when the consumption of calories is higher than their intake, a person experiences malaise. The following symptoms appear: headaches, sweating, hand trembling, weakness, drowsiness, hunger, nausea. With an increase in the calorie content of the diet, the human condition is normalized.
Uncontrolled consumption of foods with high nutritional value contributes to the deposition of fat reserves, an increase in the level of insulin in the blood, the development of latent.
Caloric content of food
the greatest energy value have fats (butter, vegetable oil, nuts) - up to 900 calories per 100 grams of product. The smallest - cucumbers, sea kale, greens, white radish. High-calorie foods are digested for a long time, supply the body large quantity energy, dull the feeling of hunger for a long time. At the same time, they contribute to weight gain. Low-calorie foods, as a rule, instead of fat contain a high amount of and. Dietary fiber, in turn, saturates well and cleanses the body of toxins, restores the water-salt balance.
The values given in the tables are based on 100 grams of product.
| Name | Squirrels | Fats | Carbohydrates | calories |
|---|---|---|---|---|
| 0 | 0 | 53 | 344 | |
| 0 | 0 | 0,1 | 240 | |
| 0 | 0 | 0,1 | 234 | |
| Brandy | 0 | 0 | 1 | 225 |
| 0 | 0 | 0 | 223 | |
| 0 | 0 | 0 | 222 | |
| 0 | 0 | 0 | 217 | |
| dessert | 0,5 | 0 | 20 | 175 |
| Port wine | 0 | 0 | 13,8 | 167 |
| 0 | 0 | 15,9 | 155 | |
| 0,3 | 0 | 5,2 | 88 | |
| Wine semi-sweet | 0,2 | 0 | 5 | 88 |
| Semi-dry wine | 0,3 | 0 | 2,5 | 78 |
| Table wine | 0,2 | 0 | 0,2 | 67 |
| Wine dry | 0 | 0 | 0 | 66 |
| 4,5% | 0,8 | 0 | 4,5 | 45 |
| Dark beer | 0,2 | 0 | 4 | 39 |
| Beer 3.0% | 0,6 | 0 | 3,5 | 37 |
| Name | Squirrels | Fats | Carbohydrates | calories |
|---|---|---|---|---|
| Hot chocolate with cream | 7,0 | 24 | 89 | 500 |
| cocoa with milk | 24 | 17 | 33,1 | 377 |
| with condensed milk (2 tsp) | 2,4 | 2,9 | 19,1 | 112 |
| 0,2 | 0 | 14 | 58 | |
| with milk | 0,8 | 1 | 11 | 56 |
| 0,3 | 0 | 14,5 | 56 | |
| Cherry juice | 0,5 | 0 | 10,6 | 49 |
| Pineapple juice | 0,2 | 0,2 | 11,4 | 48 |
| Energy drink | 0 | 0 | 11,4 | 47 |
| 0,5 | 0,4 | 9,7 | 42 | |
| Black tea with lemon and sugar (2 tsp) | 0,8 | 0,7 | 8,3 | 41 |
| Cola | 0 | 0 | 10 | 40 |
| apricot juice | 0,9 | 0,2 | 9,2 | 39 |
| Peach juice | 0,8 | 0,1 | 9,1 | 37 |
| 0,9 | 0,1 | 8,4 | 36 | |
| 1 | 0,1 | 6,5 | 31 | |
| bread | 0,2 | 0 | 5 | 26 |
| 0 | 0 | 6,1 | 24 | |
| Non-alcoholic beer | 0 | 0 | 4,1 | 22 |
| 1 | 0,1 | 3,2 | 18 | |
| Black tea without sugar | 0 | 0 | 0 | 0 |
| 0 | 0 | 0 | 0 |
Among drinks, liquor has the highest energy value, hot chocolate with cream, the smallest - beer, tea, kvass, juice with low content sugar (lemon, orange, carrot).
Interestingly, “liquid” calories are much more insidious than “solid” ones.
The reason for this phenomenon is that fatty, high-carbohydrate foods are processed slowly, creating a feeling of satiety for a long time. The human body spends up to 10% of the extracted energy on its assimilation. Liquid calories are absorbed instantly, do not stay in the stomach for a long time. They are absorbed without energy consumption. As a result, a person drinks more than the planned amount.
Also, do not abuse fruit juices. They contain no less sugar and carbohydrates than confectionery, soda. By calorie content grape juice(200 milliliters) corresponds to a serving chocolate cake(150 grams).
| Name | Squirrels | Fats | Carbohydrates | calories |
|---|---|---|---|---|
| dried | 35,2 | 5,4 | 33 | 325 |
| White dried | 23,8 | 6,8 | 30,2 | 277 |
| dried | 22 | 7,2 | 25,4 | 268 |
| dried | 23,3 | 9,5 | 14,4 | 231 |
| fresh | 2,5 | 0,5 | 6,2 | 34 |
| fresh | 3,3 | 1,5 | 2,4 | 32 |
| Boletus fresh | 3,3 | 0,4 | 3,5 | 31 |
| Boletus fresh | 2,1 | 1,2 | 3,4 | 30 |
| fresh | 4,3 | 0,9 | 1,4 | 29 |
| fresh | 2,4 | 1 | 2,5 | 25 |
| Chanterelles fresh | 1,5 | 1 | 2,4 | 22 |
| fresh | 1,9 | 0,7 | 2,3 | 16 |
| fresh | 1,6 | 0,8 | 1,7 | 15 |
| fresh | 2,5 | 0,7 | 1,5 | 12 |
calories dried mushrooms 10-30 times more than fresh ones. To lower the energy value, it is recommended not to fry them, but to stew or boil them. In addition, during the cooking process, instead of heavy cream and varieties hard cheese, use skimmed milk, unsweetened yogurt, tofu, grained cottage cheese 5%, low-calorie cheeses Gaudette, Chechil, Ricotta, Feta.
Mushrooms are a valuable, easily digestible dietary product with a balanced composition.
With proper cooking (boiling, stewing), they supply the body with essential protein compounds (18), (, ),.
| Name | Squirrels | Fats | Carbohydrates | calories |
|---|---|---|---|---|
| Cornflakes | 6,5 | 2,9 | 83,8 | 372 |
| 11,9 | 7,5 | 69,1 | 358 | |
| barley flakes | 9,1 | 3,2 | 79,7 | 345 |
| 4,5 | 1,6 | 27,4 | 137 | |
| 3,2 | 0,5 | 22,7 | 102 | |
| Oatmeal | 3,2 | 1,8 | 15,4 | 93 |
| 3 | 0,8 | 17,2 | 92 | |
| 1,4 | 0,3 | 18,7 | 84 | |
| 1,5 | 0,2 | 17,3 | 79 | |
| 2,5 | 0,3 | 16,4 | 77 |
| Name | Squirrels | Fats | Carbohydrates | calories |
|---|---|---|---|---|
| Salami | 21,3 | 53,6 | 1,1 | 576 |
| Raw-smoked sausage Lyubitelskaya | 20,6 | 47,8 | 0 | 511 |
| Raw-smoked Moscow sausage | 24,3 | 41,6 | 0 | 476 |
| Raw smoked sausage Servelat | 24,1 | 40,2 | 0 | 453 |
| Semi-smoked sausage | 17,6 | 39,1 | 0 | 428 |
| Semi-smoked sausage Servelat | 16,1 | 40,2 | 0 | 423 |
| Semi-smoked sausage Moscow | 19,1 | 36,1 | 0 | 402 |
| Sausages Pork | 10,1 | 31,8 | 1,7 | 330 |
| Hunting sausages | 27,1 | 24,6 | 0 | 325 |
| Sausages Amateur | 9,8 | 30,1 | 0,4 | 318 |
| Boiled sausage | 12,5 | 28,3 | 0 | 311 |
| Sausages Pork | 9,2 | 23,2 | 4,5 | 284 |
| Krovyanka | 10,6 | 17,8 | 14,5 | 261 |
| Dairy sausages | 11,3 | 23,9 | 1,1 | 260 |
| Sausage boiled Doktorskaya | 13,4 | 22,9 | 0 | 257 |
| Milk boiled sausage | 11,1 | 22,5 | 0 | 243 |
| Sausages Chicken | 10,6 | 22,1 | 3,3 | 242 |
| Beef sausages | 10,3 | 20,3 | 0,9 | 229 |
| Sausages Beef | 11,1 | 18,2 | 1,6 | 215 |
Sausages are products that, in addition to meat, contain a mixture of processed tendons, bones, offal, and skin. In addition, they include flour, additives (flavor enhancers, dyes, emulsifiers, stabilizers), soy protein, fiber or brine. As a result, instead of nutrient product, the output is a high-calorie chemical product that does not provide value for human health. The composition of the sausage is unpredictable.
Raw-smoked products have the highest energy value, boiled products have the lowest.
In order to avoid damage to health, nutritionists recommend abandoning the use of sausages in favor of meat and fish.
Fats are the highest calorie foods. In 1 gram of triglycerides, 9 calories are concentrated, which is 2.25 times higher than in proteins (4 calories).
Interestingly, 100 grams contains half of the minimum daily energy requirement for men - 900 calories, the burning rate of which is determined by metabolism.
It is believed that with a slow metabolism, it is low and weight loss is not so easy. With a fast metabolism, the body intensively burns calories and the person does not gain excess weight, but on the contrary, gets rid of excess weight without much effort.
| Name | Squirrels | Fats | Carbohydrates | calories |
|---|---|---|---|---|
| whole | 25,2 | 25 | 39,6 | 477 |
| Russian cheese | 24,1 | 29,8 | 0,4 | 366 |
| Dutch cheese | 26,4 | 26,5 | 0 | 352 |
| Poshekhonskiy cheese | 26,4 | 26,3 | 0 | 348 |
| Cheese curds | 7,3 | 23 | 27,6 | 344 |
| 20 | 24,2 | 0 | 293 | |
| fatty | 14 | 18 | 1,9 | 236 |
| 20% | 2,8 | 20 | 3,9 | 209 |
| 20% | 3 | 20 | 2,9 | 208 |
| Sour cream 15% | 3 | 15 | 2,9 | 163 |
| Bold cottage cheese | 16,5 | 9 | 1,9 | 156 |
| 7,3 | 7,7 | 9,7 | 139 | |
| Cream 10% | 2,8 | 10 | 4,1 | 121 |
| Sour cream 10% | 3 | 10 | 2,9 | 118 |
| Low-fat cottage cheese | 18,2 | 0,6 | 1,8 | 89 |
| 3.2% | 5 | 3,2 | 8,9 | 87 |
| Raw goat milk | 3,1 | 4,2 | 4,7 | 71 |
| 4,0% | 2,9 | 4 | 4,1 | 68 |
| Yoghurt 1.5% | 4,3 | 1,5 | 8,4 | 65 |
| Raw cow's milk | 3,2 | 3,6 | 4,7 | 63 |
| 3,2% | 2,8 | 3,2 | 4,6 | 58 |
| 3,2% | 3,2 | 3,2 | 4,1 | 57 |
| 3,2% | 2,9 | 3,2 | 4,0 | 57 |
| Milk 2.5% | 2,8 | 2,5 | 4,6 | 53 |
| Ryazhenka 2.5% | 2,9 | 2,5 | 4,1 | 53 |
| Kefir 2.5% | 3 | 2,5 | 4,0 | 51 |
| Milk 1% | 2,8 | 1 | 4,6 | 43 |
| Kefir 1% | 2,8 | 1 | 4,0 | 37 |
| Milk 0% | 2,8 | 0 | 4,6 | 34 |
| Skimmed milk | 2,1 | 0,1 | 4,5 | 30 |
| Kefir 0% | 2,8 | 0 | 3,8 | 29 |
Among the line of dairy products, the most high-calorie product- cheese. The energy value of traditional varieties starts from 300 calories per 100 grams. The second place is shared by curd mass, cream 35%, condensed milk. Sour cream completes the top three. Its calorie content depends on mass fraction fat content.
From an energy point of view, kefir and milk are the safest dairy products. The calorie content of these products does not exceed 70 units.
| Name | Squirrels | Fats | Carbohydrates | calories |
|---|---|---|---|---|
| oily | 11,6 | 49,1 | 0 | 484 |
| Lean pork | 16,3 | 27,9 | 0 | 318 |
| Pork | 14,4 | 16,5 | 0 | 203 |
| 16,2 | 15,3 | 0 | 201 | |
| 20,6 | 12,8 | 0 | 197 | |
| 18,7 | 12,6 | 0 | 191 | |
| beef udder | 12,1 | 13,8 | 0 | 176 |
| beef tongue | 13,4 | 12,1 | 0 | 160 |
| 20,3 | 7,1 | 0 | 149 | |
| beef brains | 9,3 | 9,6 | 0 | 126 |
| Pork | 18,6 | 3,5 | 0 | 105 |
| Lamb liver | 18,9 | 2,8 | 0 | 102 |
| Beef liver | 17,6 | 3,2 | 0 | 100 |
| 19,9 | 1,1 | 0 | 91 | |
| beef heart | 15,2 | 3,1 | 0 | 89 |
| pig heart | 15,2 | 3,1 | 0 | 87 |
| lamb heart | 13,6 | 2,7 | 0 | 85 |
| Pork kidneys | 13,2 | 3,2 | 0 | 84 |
| Lamb kidneys | 13,4 | 2,6 | 0 | 78 |
| beef kidneys | 12,4 | 1,9 | 0 | 67 |
Among the meat products, the championship laurels, in terms of calories, belong to pork with fat and lamb. These products are recommended for use by people who want to get better. TO diet varieties meats include: chicken (breast, skinless fillet), beef, turkey.
| Name | Squirrels | Fats | Carbohydrates | calories |
|---|---|---|---|---|
| fried | 2,6 | 9,7 | 23,5 | 198 |
| 0,6 | 10,2 | 6,7 | 111 | |
| 6,6 | 0 | 21,1 | 103 | |
| boiled potatoes | 2 | 0,3 | 16,5 | 80 |
| Green peas | 5,4 | 0,2 | 13,6 | 75 |
| 2,6 | 0 | 16,1 | 70 | |
| 6,1 | 0,1 | 8,1 | 59 | |
| young potatoes | 2,2 | 0,3 | 12,5 | 57 |
| Parsley (root) | 1,6 | 0 | 11,2 | 48 |
| 1,7 | 0 | 10,5 | 46 | |
| (greenery) | 3,8 | 0 | 8 | 45 |
| 1,6 | 0 | 9,3 | 41 | |
| 1,2 | 0,1 | 8,4 | 38 | |
| 3,2 | 0 | 7,1 | 38 | |
| 4,4 | 0 | 4,4 | 36 | |
| 1,9 | 0 | 6,3 | 34 | |
| 1,7 | 0 | 7,1 | 33 | |
| 1,9 | 0 | 5,7 | 31 | |
| 2,7 | 0 | 5,2 | 30 | |
| 0,8 | 0,3 | 5,9 | 30 | |
| 1,6 | 0 | 5,5 | 29 | |
| 1,3 | 0,1 | 6,3 | 29 | |
| 1,6 | 0 | 5,8 | 27 | |
| 1,2 | 0 | 5,5 | 26 | |
| Sweet green pepper | 1,2 | 0 | 4,8 | 24 |
| 2,5 | 0 | 2,6 | 22 | |
| 0,6 | 0,1 | 7,5 | 22 | |
| 1,5 | 0 | 4,2 | 22 | |
| Green onion (feather) | 1,4 | 0 | 4,2 | 21 |
| (ground) | 0,7 | 0 | 4,1 | 19 |
| 1,6 | 0 | 2,1 | 15 | |
| ground | 0,7 | 0 | 3,1 | 15 |
| Tomatoes (greenhouse) | 0,7 | 0 | 2,6 | 12 |
| greenhouse cucumbers | 0,7 | 0 | 1,6 | 9 |
Vegetables are natural sources of fiber and dietary fiber, necessary for natural metabolism, normal functioning of the digestive tract. These products contain practically no fat, are easily absorbed by the human body, and are ideal for losing weight people.
Vegetables are rich in complex carbohydrates that are digested long time, generating energy, keeping a feeling of satiety for a long time. Their energy value depends on the method cooking. V fresh it low calorie foods nutrition that supply mass useful substances into the human body (vitamins, minerals, fiber, phytoncides, nitrogenous and tannins, essential oils, carotenoids).
Most diet vegetables: cucumbers, tomatoes, lettuce, radishes, green onion, eggplant, spinach.
| Name | Squirrels | Fats | Carbohydrates | calories |
|---|---|---|---|---|
| 16,3 | 66,7 | 9,8 | 701 | |
| 9,17 | 71,97 | 13,86 | 691 | |
| 13,5 | 61,5 | 10,6 | 662 | |
| 25,8 | 54,3 | 13,3 | 647 | |
| 18,3 | 57,9 | 13,4 | 643 | |
| 20,45 | 61,21 | 11,73 | 631 | |
| 30,23 | 49,05 | 10,71 | 559 | |
| 20,9 | 52,5 | 5,4 | 582 | |
| 26,2 | 45,3 | 9,9 | 555 | |
| 20 | 50,5 | 7,3 | 555 |
Nuts are a valuable nutrient high-calorie product, source, vegetable proteins, carbohydrates, dietary fiber. However, they are difficult to digest. Nuts are not recommended for people with overweight because they are characterized high content fats that contribute to weight gain.
To reduce the calorie content, vegetable proteins are consumed with vegetables. Hazelnuts have the highest energy value - 707 calories per 100 grams of product.
| Name | Squirrels | Fats | Carbohydrates | calories |
|---|---|---|---|---|
| 3,9 | 1,8 | 80,5 | 390 | |
| sultana | 2,5 | 0 | 71,4 | 285 |
| 5,3 | 0 | 67,9 | 279 | |
| 2,5 | 0,4 | 69,6 | 277 | |
| 3,1 | 0 | 68,3 | 275 | |
| Raisins with a stone | 1,7 | 0 | 70,7 | 273 |
| 5,7 | 0 | 65,3 | 270 | |
| 2,7 | 0 | 65,3 | 262 | |
| 3,1 | 0,8 | 57,9 | 257 |
nutritional value
