Accurate calorie table. The most high-calorie foods in the world

All women after the end of winter dream of losing those extra pounds. Summer is coming and you want to be in shape to look spectacular on the beach
Often in the spring, due to the addition of extra centimeters at the waist and hips, we cannot wear our favorite jeans or dress. To lose weight quickly, you need to urgently go in for sports and eat right. It will not be enough to exclude only sweets and flour dishes, you need to calculate the calorie content
Indeed, for weight loss, you need to consume no more than 1200-1300 kilocalories per day. It is more convenient to calculate the calorie content of consumed foods with a ready-made table

Weight loss food calorie table

The table below compares the amount of proteins, fats and carbohydrates.

Important: Read it carefully to know which foods are good to use in your daily menu.

Calorie food table for weight loss:

Milk products

Food	Water	Squirrels	Fats	Carbohydrates	kcal
Milk	88,0	2,7	3,1	4,6	56
Kefir low fat	90,0	2,8	0,1	3,7	29
Kefir fat	89,5	2,7	3,1	4,0	58
Brynza	51	17,8	20,0	0	259
Yogurt without additives, 1.5%	87	4,9	1,5	3,4	50
Condensed milk with sugar	25,9	7,1	8,4	55	314
Ryazhenka	85,1	3,0	4,9	4,2	84
Cream 10%	81,2	2,9	9,9	4	118
Cream 20%	71,9	2,7	19,9	3,5	204
Sour cream 10%	81,6	2,9	9,9	2,8	115
Sour cream 20%	71,7	2,6	19,9	3,1	205
Sweet curds and sweet curd mass	40,0	7,0	22,0	27,4	339
Hard cheese	39,0	22,4	29,9	0	370
Processed cheese	54	23,9	13,4	0	225
Fat cottage cheese	63,7	13,9	17,9	1,2	224
Low-fat cottage cheese	77,6	17,9	0,5	1,4	85

Oil, fats, mayonnaise

Bread and bakery products

Food	Water	Squirrels	Fats	Carbohydrates	kcal
Rye bread	41,4	4,6	0,6	49,4	210
Wheat bread from 1 grade flour	33,3	7,6	2,3	53,3	250
muffin	25,1	7,4	4,4	59	294
Wheat crackers	11	11,0	1,3	72,3	330
Wheat flour 1 grade	13	10,5	1,2	72,2	324
Rye flour	13	6,8	1,0	75,9	320

cereals

Vegetables

Food	Water	Squirrels	Fats	Carbohydrates	kcal
eggplant	90	0,5	0,1	5,4	23
Green peas	79	4,9	0,1	13,2	71
Zucchini	91	0,5	0,2	5,6	25
Cabbage	89	1,7	0	5,3	25
Potato	75	2	0,1	19,6	82
turnip onion	85	1,6	0	9,4	43
Carrot	88	1,2	0,1	6	32
cucumbers	95	0,7	0	2,9	14
Sweet pepper	90	1,2	0	4,6	22
Parsley	84	3,6	0	8,0	46
Radish	92	1,1	0	4,0	19
Salad	94	1,4	0	2,1	13
Beet	85,5	1,6	0	10,7	45
Tomatoes	92,5	0,5	0	4,1	18
Garlic	69	6,4	0	22,0	104
Sorrel	89	1,4	0	5,2	27
Spinach	90,2	2,8	0	2,2	21

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 make a menu for one day or a week.

Scientists warn that the daily calorie intake is the norm, provided that a person lies on the couch all day. To calculate the norm with physical activity, it is necessary to multiply calories in a passive state by at least 1.2.

The maximum coefficient will be 1.9. For example, for an office worker, you need 1525 x 1.2 = 1830 calories per day. For an athlete with constant loads, you will need 1525 x 1.9 \u003d 2898 calories.

Remember: The result will speak about the loads on the day you play sports. On a day off, you need to consume calories without a coefficient.

A sample menu for a day with which you can effectively lose weight:

First breakfast: Cabbage and carrot salad with a teaspoon of vegetable oil (130 kcal). Chicken fillet - 50 grams (117 kcal), tea without sugar and one loaf (40 kcal)
Lunch: A glass of fruit jelly (60 kcal), kiwi jelly without added sugar (68 kcal)
Dinner: Vegetable soup - 150 grams (110 kcal), roast meat with vegetables - 150 grams (170 kcal), herbal tea (20 kcal), oatmeal cookies without added sugar - 100 grams (80 kcal)
afternoon tea: A glass of kvass prepared without added sugar (30 kcal), 2 loaves with berry confiture (110 kcal)
Dinner: Buckwheat porridge - 100 grams (110 kcal), boiled chicken fillet - 100 grams (118 kcal), compote without sugar (30 kcal)
Second dinner(2 hours before bed): A glass of low-fat kefir (50 kcal)

Calorie table of ready meals for weight loss

Tip: Make a menu for the week at once in order to act according to a clearly defined plan. Buy food for cooking in advance and determine the timing of weight loss for yourself.

Tip: Make yourself a holiday every day, but with the right meals.

An approximate table of calorie content of ready-made meals for weight loss for several days:

Soups

Second course

Snacks

desserts

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

Extra weight can be gained even if you do yourself a good physical activity. Why is this happening? In addition to exercise, you need to eat right.

There are negative calorie foods for weight loss. These are foods that the body uses more energy to digest than it receives from them.

Important: All this is due to the presence of solid fiber and dietary fiber. To process it, our digestive tract needs to work hard, spending energy.

If you want to lose weight, include the following negative calorie foods in your diet:

Spinach - 21 kcal
Red bell pepper - 26 kcal
Apples - 44 kcal
Lemon - 30 kcal
Lettuce leaves - 15 kcal
Rhubarb - 16 kcal
Radish - 20 kcal
Seaweed - 5 kcal
Tomatoes - 15 kcal
Grapefruit - 33 kcal
Eggplant - 25 kcal
Carrots - 31 kcal
Cucumbers - 10 kcal

Tip: Use this list when planning your menu. This will help you quickly lose weight, without the use of painful diets.

Negative calorie ready meals for weight loss

To prepare dishes with a negative calorie content, you do not need to add sour cream, sauces and dressings to them.

Important: Despite the fact that ready-made meals with a negative calorie content for weight loss are low in calories, they are forbidden to be consumed late in the evening or before bedtime.

Tip: If you feel like eating before bed, drink a glass of water or eat a leaf of green salad. You can eat some raw cabbage.

Examples of negative calorie prepared meals:

Chicken with kiwi and vegetables

Recipe: Remove all fat from the fillet. Simmer meat until done. Add carrots, herbs and some salt. When the dish is removed from the heat, add a few drops of kiwi juice to it.

Recipe: Peel and grate carrots and apples on a coarse grater. Mix the ingredients, add a teaspoon of vegetable oil and a few drops of lemon.

Salmon with citrus fruits

Recipe: Cut the fish into strips, cook it for a couple. Blend orange and some grapefruit in a blender. Add a few drops of lemon juice to this mixture. Put the prepared pieces of salmon on a plate and pour over the citrus mixture. Garnish the dish with mint leaves.

Vegetable soup

Recipe: Place a pot of water on the stove. When the water boils, dip the vegetables (tomatoes, onions, bell peppers and cabbage) into it. Boil until vegetables soften. Remove the saucepan from the heat and let the soup cool. Using a blender, turn the soup into a paste, add a little mashed potatoes and put back on gas. Warm up the soup puree, salt. Pour into a bowl and sprinkle with herbs.

If you lose weight by counting calories, then you can lose 10 to 15 kilograms in a short period of time. At the same time, the state of health will not worsen, there will be a surge of strength and vigor.

Eating negative calorie foods is a smarter decision than fasting or temporarily not eating. Take care of your health and lose weight the right way!

Video: What not to eat to lose weight Top 5 foods? Elena Chudinova.

Counting the calories of food you eat is a tedious task. Also, it doesn't always make sense. The best way to avoid weight gain, as opposed to using calorie arithmetic, is a more thoughtful menu. For example, the exclusion of sugars from it, which cause fluctuations in blood glucose levels, stimulate appetite or increase the amount of satiating dietary fiber.

However, it is worth knowing which foods will deliver the greatest energy charge to the body, if only in order not to overdo it with them.

Calorie foods.

Fat.

Fat is the most powerful "energy": 100 grams of this product contains up to 880 calories. It is disgusting to some people, and it does not appeal to the smell, but in some respects, fat is healthier than vegetable oils.

Contrary to popular belief, it is composed mainly of monounsaturated oleic acids, which is similar to olive oil. The amount of saturated fatty acids in it does not exceed 40%, of which 35% are stearic acid with a characteristic property to lower the level of "bad" cholesterol in the blood.

The exact proportion of these compounds depends on the animal from which the fat was obtained, and on what it was fed, as well as on the method of heating the fat. Goose fat is considered the healthiest, and it is the only animal fat recommended for an anti-atherogenic diet.

Butter.

This product is best bought from a rural housewife. The oils available on store shelves are often mixed with vegetable oils, which the manufacturer does not always consider it necessary to inform customers about.

At 82% fat, butter contains about 750 calories. That's even 500 calories more than some margarines. That, however, does not speak about the benefits of the latter. Unlike margarine, butter contains only trace amounts of harmful trans isomers. But it has in its composition butyric acid - a valuable compound with antitumor and antiviral properties.

Studies have shown that butyrate (salt of butyric acid) is very useful in the regeneration of the intestinal mucosa and the restoration of normal physiological functions of the body after illness. Butter is also a rich source of vitamins A, D, E.

Vegetable oils.

They are high in calories, like animal fats. Corn oil contains about 900 calories/100 grams. Others have less "power", as a rule, their energy value fluctuates between 860 and 880 calories per 100 grams. Although vegetable oils have a significantly better "reputation", this does not mean that they are healthier.

The key is to maintain the correct proportions of these fatty acids in relation to omega-3s, and most vegetable oils, unfortunately, contain small amounts of the latter. The exception is rapeseed and linseed oil.

Nuts.

Nuts are a product with a whole "world" of nutrients and a significant boost of energy. Five walnuts contain the same number of calories as one donut, and 100 grams of this treat is 650 calories. Peanuts and pistachios carry a little less energy charge, in which there are about 560 calories. But nuts do not have such a strong effect on the increase in kilograms.

Most of their mass (about 80%) is active healthy unsaturated fatty acids. In nuts, you can also find valuable trace elements such as magnesium, phosphorus, potassium, selenium, as well as vitamins, proteins and fiber. Due to the richness of nutrients, nuts affect the normal functioning of the cardiovascular system, lowering the level of "bad" cholesterol and protection against heart attack and stroke.

But you should not overdo it with nuts, and not only because of the calorie content. These are hard-to-digest fibers, which, if consumed in excess, can damage the intestinal mucosa.

Peanut butter.

Peanut butter is made from peanuts roasted at temperatures above 200 degrees. Unfortunately, the processed product is not equal in terms of nutritional value to the raw material. In addition to the nut mass, sugar, salt and hydrogenated vegetable oils are added to it. The result is a combination with such a high calorie content (more even than in the peanut itself): 100 grams of 650 calories.

In addition, such oil is not very healthy. Hydrogenated vegetable oils, as well as excess sugar and salt, contribute to the development of cardiovascular diseases. Peanuts may contain aflatoxin, a carcinogenic compound produced by fungi. This is because, during nut breeding, accessions that are not sold unprocessed (often moldy) are used to produce oil.

Cheeses.

Yellow and moldy cheeses can boast of high calorie content. 100 grams of Emmental contains almost 400 calories. But, apparently, the Norwegian Brunost, the most high-calorie cheese in the world, this product has more than 460 calories per 100 grams.

The Scandinavian delicacy is made by boiling milk, sour cream and whey for several hours until all the water has evaporated. Under the influence of high temperature, sugar from milk turns into caramel, which gives the cheese its characteristic brown color and sweet taste.

Most yellow and moldy cheeses are in the 300-400 calorie/100 gram range in terms of calories. Therefore, you should not overeat them, but, on the other hand, you should not avoid these foods, because they contain a large amount of calcium, which is necessary for the functioning of the cardiovascular and immune systems, as well as lowering the level of “bad” cholesterol in the blood.

Chocolate.

The more calories in this product, the healthier it is. The largest amount of energy is found in dark chocolate: the richest cocoa and the least sugar. Chocolate with 80% cocoa content is an energy "injection" of 600 calories per 100 grams.

Milk chocolate, which contains less than 50% cocoa, contains just over 500 calories. However, it is better to eat dark chocolate and avoid white chocolate altogether. The latter is mainly fat mass and flavors, therefore, does not provide the body with any nutritional value.

Chocolate, rich in cocoa, not only satiates, but has a positive effect on health: it improves memory, has antitumor activity due to the presence of antioxidants, and even helps to lose weight, because it slows down digestion and delays the onset of hunger.

Bars.

In the sweet category, this product is a decidedly worse source of energy than dark chocolate. Although in terms of calories, they are slightly inferior to the delicacy of cocoa liquor, but their nutritional value is questionable.

In bars, the main source of energy is unhealthy glucose-fructose syrup, which is considered one of the main sources of the obesity epidemic, as well as a factor contributing to the development of diabetes.

Bars have a whole arsenal of artificial additives in their composition, such as flavors, dyes, emulsifiers and hydrogenated fats containing trans isomers.

Pork.

Pork is the fattest meat on our tables. The parts of the pork carcass, however, are not equal in calories. For example, 100 grams of shank contains about 400 calories, while bacon of this weight already carries 550 calories.

Pork is considered one of the least healthy animal products in our diet. This is not always true. The meat of a pig grown in natural conditions, without the addition of artificial feed, is richer in valuable protein than meat produced on an industrial scale. Such pork is one of the richest sources of easily digestible zinc, a trace element necessary for growth, development and protein biosynthesis.

Pig liver is unparalleled in terms of iron content, an element necessary for the proper functioning of the cardiovascular, nervous and immune systems. Meat also includes vitamins C, D, E, K, and the B group.

Crisps.

The essence of junk food and one of the best delicacies in the world. Anyone who has tried this product knows that it is impossible to stop during the process of eating chips. Only an empty package can be a stop sign.

Nastya :
Denis S. :
Thank you very much for the food calorie tables, I will also support Nastya - it would be great to add the ability to download them in Word or PDF format.
Julia :
What a useful board. I didn’t know that corn flakes were so high in calories, but I eat them every day and wonder why those extra pounds don’t go away. Now I'm rethinking my diet. I'll remove some food.
Pauline :
It must be like everything in detail. It's strange that I've never seen anything like it before. But it is very convenient, especially for those people who monitor their health and their weight. I'll probably bookmark it too.
Alina :
What a great and detailed board! I want to print it out and hang it in the kitchen, because sometimes I want to eat something forbidden, but at least I’ll know how many calories there are and think twice if there is.
Dina :
Tell me, in the morning I eat oatmeal with milk, nuts and dried fruits, while I want to lose weight ... I stick to a diet. Can I replace my breakfast with something else, as I understand it, based on the table, is it high-calorie enough?
Julia :
And how do I know that your calorie table is correct? For example, I have slightly different data on the number of calories in products, and I took my table from the site, where they also said that they had the most correct table, and that many people lost weight using it. So who to believe? Or should I try, first that one, and then yours, or vice versa?
Valeria :
For some reason, I always thought that mayonnaise is much more high-calorie. A competent table, now it has become easier to control the diet. I immediately found my mistakes, I will take them into account for the future. And I will not give up my favorite bananas, you can afford one a day!
Olya :
I followed the calorie content only for the first 3 days of the diet, then I stopped, because it was already clear how many calories were in my breakfast, lunch or dinner. Moreover, there are a lot of applications that all calculate themselves.
Sonya :
I often look at such tables, naturally, the number of calories is approximate, not exact, but at least I know that I ate a little and my lunch or dinner did not affect my figure.
Dasha :
Sometimes it’s just interesting how many calories are contained in a particular product. During the diet period, that table generally needs to be printed out and hung on your refrigerator, highlighting the most high-calorie foods.
Sasha :
Knowing the calorie content of foods is necessary, especially if you are trying to monitor your figure. You need to at least approximately understand what part of the daily allowance you ate.
Rita :
Once again I’m going on a diet and this time everything will be serious, I downloaded and printed calorie tables, hung them on the refrigerator and I’ll count calories, once again I’m convinced that diets don’t work, only counting calories, with their deficit, fat begins to melt .
Eve :
For convenience, I advise everyone to download the calorie counting application. There are a huge number of them. No need to keep everything in your head, carry a cheat sheet with you. You bring in groceries, such as lunch, and you're done.
Kristina :
Thank you for such high-quality and detailed tables, now it will be very easy for me to calculate the right diet in order to effectively start reducing my excess weight!
Maria :
And I was surprised that there are no carbohydrates in meat, in fish too. And what a fat caviar!!! You should not get carried away for sure, it’s also salty - it can retain water. With such a useful table, I learn a lot about products.
Anna :
I didn’t know before that counting calories is so important for weight loss. I thought you should go on a diet and try to starve. And the greater effect is just with proper nutrition - this plate is now to help me.
Angelica :
From my own experience, I’ll say that losing weight should begin with studying the calorie content tables of foods, and even better, print it out and put it on the refrigerator. It sometimes seems to us that there are few calories in the product, we eat without measure, as a result, all this is deposited in fat, since I began to count calories, the weight went down and all this without diets, I just eat in moderation observing the recommended calorie intake.

Caloric content, or energy value, is the amount of energy that is released when nutrients are oxidized during metabolism.

Ethyl alcohol calories 96% alcohol is 710 kcal/100g. Of course, vodka is alcohol diluted with water and therefore the calorie content of vodka ranges from 220 to 260 kcal / 100 g., by the way, manufacturers of onnoy must indicate this on their products!

Why are many people surprised, “I eat almost nothing, I only eat vodka, but I’m getting fat by leaps and bounds!”? - And all because few people know that vodka is a high-calorie product and gives a lot of energy to the body, and that half a liter of vodka contains the daily calorie intake of a skinny person, and a container of 0.75 contains the daily calorie intake of an average person! For comparison: 100 grams of vodka is 100g. pancakes with butter, 100g. beef patties or 100g. stew.

There is an opinion that alcohol calories are “empty”, because they do not contain nutrients, which means they cannot be stored in fat and therefore do not get fat from alcohol calories. It's a delusion! This only means that the calories of alcohol cannot be stored directly in fat. Alcoholic calories, the so-called "empty" ones, are pure energy that the body needs to spend. You must have noticed that under the influence of alcohol people become more active. 🙂?

The body, receiving a dose of such empty calories, immediately rearranges itself in such a way as to get rid of them in the first place, those. first, the body burns alcohol calories, and then all the rest, if there is such a need for this. Alcohol, this harmful product in large quantities, the body cannot transfer to a reserve, therefore, it strives to remove it by all means as soon as possible, and switches to alcoholic fuel, ceasing to burn fat, protein and carbohydrate reserves, and natural fat reserves prepared for burning are simply deposited for later.

Therefore, despite the fact that alcohol calories are called "empty", because. they do not contain nutrients, they still give a lot of energy to the body, and the body needs to spend this energy. And if you not only drink alcohol, but eat at least something on the same day :), then the body receives much more energy than from food without alcohol. And since it is more difficult for him to spend more energy, the calories from alcohol, as already mentioned, are burned first of all, and the calories that come from food are simply not consumed, but having a nutritional basis, they are deposited in the form of fat in fat depots.

In addition, alcohol provokes cell insensitivity to insulin. (insulin is a hormone that forms adipose tissue). More insulin is produced, and therefore more fat is formed. It should also be remembered that alcohol is a toxin that affects the liver and leads to the development of alcoholic fatty liver disease, fatty liver disease.

Therefore, do not believe the "scientifically proven facts" when they say that the calories in alcohol are "empty", and these vodka calories do not get fat. Get fat, how!

Calorie is a unit of energy consumption and energy consumption by the body. A calorie is a certain unit of fuel for the body, which is necessary for normal life, heat production, food processing and other activities. Today we will touch on the topic of why it is so important and how to correctly calculate calories when losing weight.

The main thing in the article

Why is it important to count calories for weight loss?

In order for the weight to start to go away, you need to create a small one. It is a small deficit, because with a large weight loss, health problems can arise, in particular with the heart. The skin will sag, as collagen does not have time to develop and tighten the dermis.

There is another formula that takes into account physical activity:

How to count calories according to the table of ready meals?

Mono-diets are most dangerous because their list of products is limited, and therefore the chance to break loose increases. More effective nutrition is balanced, when healthy and wholesome foods predominate in the diet, less empty ones are used that do not carry any benefit, but momentarily satisfy the feeling of hunger: cake, ice cream, cakes, buns, sweets and other sweet ingredients.
It is very important to compose your diet so that its calorie content corresponds to what you calculated for yourself. To do this is very simple, you need to look at the table and find your product.
One more rule about the distribution of fuel by time of day should be taken into account. In the morning you should eat at least 1/4 of the total amount of calculated calories, at lunch - 1/3, and dinner should not be heavy, its calorie content is approximately equal to 15% of the total calculated amount.
If only products are presented in the table, then they need to be added to each other, and then calculate the total amount of calories per dish. It should be noted that the table shows values per 100 g of the product. Therefore, if you have less, then you need to take this into account and calculate according to the weight of your product.

Calorie table of ready meals per 100 grams

Below we invite you to take a look at the tables that calculate the calories, proteins, fats and carbohydrates of different dishes per 100 grams of product. It is important to consider that if you add dressings to a salad or oil, then the calorie content will increase. The same applies to cereals and side dishes - 10 grams of butter doubles the calorie content.

First course calorie table

As can be seen from the table, the lowest calorie content falls on the first courses, consisting of dietary meat and vegetables. Calorie content may increase depending on the composition of the dressing and in general its availability.

Reception of first courses usually takes place at lunchtime. It is during this period of time that you need to get enough of a large amount of proteins, carbohydrates and fats.

porridge calorie table

Porridge in the classic version is consumed in the morning, often for breakfast. Breakfast should consist of a large amount of slow carbohydrates so that your body is saturated with energy throughout the day. Also, do not forget about proteins and fats.

Note that the calorie calculation is based on the addition of butter, sugar, and other sweeteners.

Side dish calorie table

The side dish is usually added to meat or fish as complex carbohydrates so that the body has enough energy for the rest of the day.

Please note that added sauces and dressings will increase the total number of calories.

Calorie table of ready-made meat dishes

Based on the presented table, it can be seen that fried foods contain not only a lot of fat, but also a high total amount of calories per 100 grams of food. The lighter the food is cooked, the fewer calories it contains and the more beneficial it is for the body.

Calorie table of poultry dishes

Poultry, in comparison with other types of meat, is the least high-calorie, and some of its varieties are dietary. Based on the table, it can be seen that turkey meat contains many times less calories than pork or chicken meat.

Calorie table of fish dishes

Fish is not only a source of phosphorus, but also the main competitor of meat in terms of protein content. And the minimum calorie content makes dishes more in demand for women who want to acquire a slim figure.

salad calorie table

Salad name	Proteins, gr	Fat, gr	Carbohydrates, gr	Calorie content kcal per 100 gr
From tomatoes, cucumbers and peppers	1	0,8	4,9	22,3
From tomatoes and cucumbers with sour cream	1,2	4,6	3,1	58
From tomatoes and cucumbers with vegetable oil	0,8	7,6	4,8	89,6
From tomatoes and cucumbers with mayonnaise	0,8	15,4	4,9	144,5
Radishes with sour cream	1,9	5	6,6	70
Tomatoes with garlic	3,8	1,8	10,2	70,8
From fresh cabbage with apples	1,4	0,1	6,2	33,2
Sauerkraut	1,7	0,1	5,4	27,4
From sauerkraut and beets	1,8	0,1	8,2	40,6
Vinaigrette vegetable	1,6	4,8	6,7	76,5
Vinaigrette with herring	4,6	6,8	10,4	119,6
Beetroot with prunes, nuts and garlic	7,6	15,2	30,9	281
With crab sticks and corn	4,9	2,7	9,7	102
Greek	4,1	17,4	4,2	188,4
Olivier with sausage	5,5	16,5	7,8	198
Herring under a fur coat	8,2	17,9	4,1	208
Tenderness	5,9	8,8	30,2	213,5
Kremlin	5,9	21,8	8,4	251
Mimosa	6,6	27,8	4,6	292
Caesar	14,9	16,8	25,9	301
Capital (meat)	15,6	25,8	4,6	324

Vegetables are necessary for the body to process other food. They are an indispensable source of fiber, which is involved in the processes of digestion. And the fewer components in the salad, the more dietary its composition.

Second course calorie table

Calorie table for sauces and dressings

Sauce name	Proteins, gr	Fat, gr	Carbohydrates, gr	Calorie content, kcal per 100 gr
Adjika	1	3,7	5,8	59
anchovy oil	17	18	0,3	235
orange sauce	0,6	4,6	3	55,3
Wasabi	0	9	40	241
Dutch	2,4	10	4	114,5
Table mustard	10	5,3	3,5	139
Mushroom	1	6	3	69
mustard dressing	1,2	31,3	7	312
salad dressing	0	47,5	5,2	447
Marinade vegetable without tomato	1,2	7,8	12	120
Vegetable marinade with tomato	3,2	8,7	13,7	143
mustard oil	1	79	2	722
Oil green	1	61	3	558
Oil with sprats and sardines	3	57	3	539
Lactic	3	11,5	7,5	143
White for fish	15	7	5,5	149
White with egg	13	18,5	5	236
Mushroom sauce with tomato	2,8	10	9	134
From butter and hard boiled egg	5	39	1,5	376
from celery	2,8	21,6	10,3	244
From horseradish	2	10	8,5	132
From champignons with cream	4	14,7	4	163
Cranberry	0	0	12,6	51
Red sweet and sour	14	5,6	35,5	240
Mayonnaise	2	72	2,6	665,5
sour cream	2,8	32	6,5	326
horseradish sauce	0,9	4,6	5	64
cheesy	6	11	5,5	141,5
Egg-butter	3	34	0,6	321

Calorie desserts in the table

Name	Calorie content, kcal per 100 gr	Proteins, gr	Fat, gr	Carbohydrates, gr
Jam	286	0,4	0,2	74,5
waffles	425	8,2	19,8	53,1
Hematogen	252	6,2	2,8	75,5
Dragee fruit	388	3,7	10,3	73,4
Zephyr	295	0,7	0	77,3
Iris	384	3,1	7,7	81,2
Caramel	291	0	0,2	77,3
Chocolate candies	576	3,9	39,7	54,6
Marmalade	289	0	0,2	77,1
Honey	312	0,6	0	80,5
ice cream ice cream	223	3,6	15,1	20,5
Creamy ice cream	182	3,6	10	19,5
popsicle ice cream	278	3,6	20	19,5
Paste	301	0,6	0	80,1
oatmeal cookies	430	6,5	14,1	71,1
Butter cookies	437	10,5	5,2	76
puff pastry	543	5,7	38,3	46,8
Biscuit cake	388	4,9	9,1	84,1
Gingerbread	333	4,4	2,9	77,1
Sugar	377	0,2	0	99,6
Sunflower halva	519	11,4	29,3	54,6
Dark chocolate	546	5,2	35,6	52,4
milk chocolate	552	6,7	35,6	52,4

As can be seen from the table, sweets and all kinds of desserts have a high calorie content, as well as a lot of carbohydrates. But these carbohydrates are simple, they are quickly absorbed into the blood and processed by the body. Consequently, you quickly become satiated, but after a while you become hungry. Such dishes should be reduced, firstly, because they do not bring any benefit to the body. And secondly, you can’t get enough of them, there will always be few of them.

Calorie table of flour and bakery products

Bakery products have an average calorie content. But keep in mind that some products are made from processed wheat varieties, while others are made from durum cereals. If you want to switch to a proper and balanced diet, then it is better to give preference to products made from rye, buckwheat, oatmeal.

Calorie drinks in the table

Name	Calorie content, kcal per 100 gr	Proteins, gr	Fat, gr	Carbohydrates, gr
apricot juice	39	0,9	0,2	9,2
Pineapple juice	48	0,2	0,2	11,4
Orange juice	36	0,9	0,1	8,4
Grape juice	56	0,3	0	14,5
Cherry juice	49	0,5	0	10,6
Pomegranate juice	58	0,2	0	14
cocoa with milk	377	24	17	33,1
Bread kvass	26	0,2	0	5
Cola	40	0	0	10
Coffee with milk	56	0,8	1	11
Lemonade	24	0	0	6,1
Lemon juice	18	1	0,1	3,2
carrot juice	31	1	0,1	6,5
Peach juice	37	0,8	0,1	9,1
Non-alcoholic beer	22	0	0	4,1
Green tea	0	0	0	0
Black tea without sugar	0	0	0	0
Black tea with lemon and sugar 2 tsp.	41	0,8	0,7	8,3
Black tea with condensed milk 2 tsp.	112	2,4	2,4	19,3
Energy drink	47	0	0	11,4
Apple juice	42	0,5	0,4	9,7

As can be seen from the table, during the diet, and indeed, it is better to drink tea or juice. The additional sweet ingredients bring not only a pleasant taste, but also a significant weight to calories.

Complete table of caloric content of ready meals free download

Presented here complete table of calorie content of ready meals, you can download it and use it when calculating your KBJU.

McDonald's calorie content of dishes: table

McDonald's has a handy calorie counting system. This is convenient because choosing certain products, you will always know how much you ate. But as you can see from the table, the food in the institution is very high in calories.

Burger King food calorie table

The fast food restaurant chain has high-calorie food, as its composition mainly includes baked goods with meat. But do not get carried away with fast food, because it will not affect the body in the best way.

Diet and calculation of caloric content of products according to Bormental

Excess weight often comes from overeating. Stress, depression, or vice versa a good mood - all this is fixed by a good portion of food. And no matter what, the main thing is to seize the pain, and it will become good - this is what most people think. But for the body this is an unbearable burden, it deposits unnecessary components in the form of fat, which, with frequent abuse, becomes very large.
The Bormental diet is based on reducing calories to 1200 per day. But it should be borne in mind that this calculation was made for people with a sedentary lifestyle. If you lead an active rhythm of life, the calorie content should be increased by about 500 kcal.
The essence of the diet is that there are no restrictions, as such. You can afford to eat whatever you want. But the main thing is to keep within 1200 kcal. You also need to keep a food diary in which you will enter all the foods consumed per day.

Calorie table of ready meals according to Bormental

If you have chosen Bormental nutrition, then you must definitely use the calorie table.
The specialists of the Bormenthal Center recommend drinking a glass of warm tea after each meal so that the feeling of satiety lasts longer.
Reduce foods high in fat.
Increase the amount of building material - protein in the diet.
Include more vegetables in each meal, and if possible, replace sweets with fruits.
Meals should be divided into 6-8 meals, three of which are main, and the rest are snacks.
It is better to get rid of bad habits, without them not only the body will look better, but also the skin, and hair, and your mood.