Foods and calories table. Learn to count calories and lose weight wisely! Calculation of the mass of the finished dish

Calorie is a unit of energy expenditure 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 begin to go away, you need to create a small one. Just a small deficit, because with a large weight loss, health problems can arise, in particular with the heart. The skin will sag because collagen will not have time to develop and tighten the dermis.

There is another formula that takes into account physical activity:

How to count calories using a table of ready-made meals?

• Mono-diets are the most dangerous because their list of products is limited, and therefore the chance of failure increases. More effective nutrition- balanced, when healthy and healthy foods predominate in the diet healthy foods, in smaller quantities empty ones are consumed, which do not provide any benefit, but immediately satisfy the feeling of hunger: cakes, ice cream, cakes, buns, candies and other sweet ingredients.
• It is very important to structure your diet so that its calorie content matches what you calculated for yourself. This is very easy to do; you just need to look at the table and find your product.
• One more rule to consider is the distribution of fuel by time of day. 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 entire calculated amount.
• If the table shows only foods, then you need to add them to each other, and then calculate the total amount of calories per dish. It should be noted that the table presents values ​​per 100 g of product. Therefore, if you have less, then you need to take this into account and calculate it according to the weight of your product.

Calorie table for ready meals per 100 grams

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

Calorie table for first courses

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

The first course is usually taken during the lunch break. 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 classic version consumed in the first half of the day, often for breakfast. Breakfast should consist of a large amount of slow carbohydrates so that your body is full of energy throughout the day. Also, we must not forget about proteins and fats.

Please note that calorie calculations do not include added oil, sugar or other sweeteners.

Calorie table for side dishes

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

Please note that added sauces and dressings will increase the total amount of kcal.

Calorie table for ready-made meat dishes

Based on the table presented, it is clear that fried food contains not only a lot of fat, but also a high total amount of calories per 100 grams of food. The lighter the food is prepared, the fewer calories it contains and the healthier it is for the body.

Calorie table for poultry dishes

Poultry, compared to 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 several times less calories than pork or chicken.

Calorie table for 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 the dishes more popular for women who want to get a slim figure.

Calorie table for salads

Salad name	Proteins, g	Fats, gr	Carbohydrates, g	Calorie content kcal per 100 g
Made 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
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
Vegetable vinaigrette	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
Kremlevsky	5,9	21,8	8,4	251
Mimosa	6,6	27,8	4,6	292
Caesar	14,9	16,8	25,9	301
Stolichny (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 digestion processes. And the fewer components in the salad, the more dietary its composition.

Calorie table for second courses

Calorie table for sauces and dressings

Sauce name	Proteins, g	Fats, gr	Carbohydrates, g	Calorie content, kcal per 100 g
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
Vegetable marinade 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
Green oil	1	61	3	558
Butter 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
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 content of desserts in the table

Name	Calorie content, kcal per 100 g	Proteins, g	Fats, gr	Carbohydrates, g
Jam	286	0,4	0,2	74,5
Waffles	425	8,2	19,8	53,1
Hematogen	252	6,2	2,8	75,5
Fruit dragee	388	3,7	10,3	73,4
Marshmallow	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 sundae	223	3,6	15,1	20,5
Ice cream	182	3,6	10	19,5
Ice cream popsicle	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
Sponge 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 you can see 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 get full quickly, but after a while you become hungry. Such dishes should be reduced, firstly, because they do not provide any benefit to the body. And secondly, you can’t get enough of them; there will always be few of them.

Calorie table for flour and bakery products

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

Calorie content of drinks in the table

Name	Calorie content, kcal per 100 g	Proteins, g	Fats, gr	Carbohydrates, g
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 you can see from the table, during a diet, and in general, it is better to drink tea or juice. The extra sweet ingredients not only add a pleasant taste, but also add a significant amount of calories.

Download the complete calorie table for ready-made meals for free

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 convenient calorie counting system. This is convenient because when choosing certain foods, you will always know how much you ate. But as you can see from the table, the food in the establishment is very high in calories.

Burger King calorie table

The fast food restaurant chain has high-calorie food, since its composition mainly includes baked goods with meat. But you shouldn’t get carried away with fast food, because it will not have the best effect on your body.

Diet and calorie counting according to Bormental

• Excess weight often appears from overeating. Stress, depression or, on the contrary, a good mood - all this is fixed by a good portion of food. And it doesn’t matter what kind, the main thing is to eat away the pain, and you will feel good - that’s what the majority thinks. But this is an unbearable burden for the body; it stores components it does not need in the form of fat, which, with frequent abuse, becomes very abundant.
• The Bormenthal diet is based on reducing calories to 1200 per day. But it is worth considering that this calculation was made for people with in a sedentary manner life. If you lead an active lifestyle, your caloric intake should be increased by about 500 kcal.
• The essence of the diet is that there is no restriction 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 write down all the foods you eat during the day.

Calorie table for ready meals according to Bormenthal

• If you choose Bormental nutrition, then you must use the calorie table.
• Specialists at the Bormenthal Center recommend drinking a glass of warm tea after each meal to keep the feeling of fullness longer.
• You should reduce foods that contain a lot of fat.
• Increase the amount in your diet building material- squirrel.
• 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 meals, and the rest are snacks.
• It’s better to get rid of bad habits; without them, not only your body will look better, but also your skin, hair, and your mood.

Counting calories for weight loss: video

Calorie content or energy value product is the amount of energy that food gives to the human body during digestion. It is designated as a certain number of kilocalories or kilojoules. Often, the energy value of both raw foods and prepared dishes is calculated per hundred grams. There is a special calorie table for ready-made meals.

Calorie table for first courses (soups)

View	proteins, g	fats, g	carbohydrates, g
Lenten borscht with cabbage, potatoes and beans	1,5	1,6	6,0	46
Lenten cold borscht with sour cream	0,6	0,3	2,4	15
chicken broth	0,5	0,1	0,0	4
Meat broth	0,6	0,2	0,0	5
Fish broth	0,4	0,0	0,0	3
Okroshka with kefir	1,7	0,3	4,5	29
Meat okroshka without sour cream	2,0	1,4	6,3	47
Vegetable okroshka without sour cream	0,7	0,4	7,0	35
Rassolnik without meat	1,1	1,0	6,8	41
Fish solyanka	3,0	1,9	1,3	35
Meat solyanka without sour cream	2,0	3,0	1,3	42
Lenten potato soup with rice	0,9	1,1	8,4	48
Lenten potato soup with mushrooms	1,0	1,1	7,3	44
Lenten soup with pasta and potatoes	1,5	1,3	8,3	51
Lenten soup with beans and potatoes	2,0	1,2	6,6	46
Potato soup with meat broth and pasta	1,5	1,1	8,3	48
Potato soup with meatballs	2,1	2,7	6,4	58
Vegetarian pea soup	2,7	2,2	7,7	62
Pea soup with meat broth	3,1	1,4	7,7	56
Pea soup with pork	2,9	3,4	7,5	72
Milk soup with rice	1,8	2,4	7,5	59
Milk soup with pasta	2,2	2,4	8,4	64
Vegetable soup	0,8	0,4	3,4	20
Kharcho soup without meat	1,1	3,4	6,5	60
Ear	2,7	1,2	4,4	39
Lenten green cabbage soup	0,9	1,9	4,3	38
Lenten cabbage soup with potatoes and mushrooms	1,0	2,0	3,3	35
Green cabbage soup with sour cream and egg	1,6	2,8	4,2	48
Sauerkraut cabbage soup with potatoes	0,9	2,1	2,6	32
Fresh cabbage soup with potatoes and beans in meat broth	1,8	1,3	4,3	36

Calorie table for second courses

View	proteins, g	fats, g	carbohydrates, g	energy value, kcal
Beef entrecote	29,4	10,8	0,0	214
Lamb fried in vegetable oil	22,4	24,1	0,0	307
Boiled lamb	22,0	22,6	0,5	293
Beef Stroganoff with sauce	16,6	13,1	5,7	207
Big Mac	12,4	6,7	18,3	183
Natural beef steak	29,0	11,0	0,0	217
Chopped beef steak	18,3	13,0	0,0	329
Pancakes with meat (with butter)	12,0	14,8	23,3	274
Pancakes with jam	6,0	8,3	49,4	296
Pancakes with curd	12,0	13,0	23,4	259
Dumplings with cherries	3,9	0,8	33,3	156
Dumplings with potatoes	4,0	4,5	25,3	158
Ham in shape	22,6	21,0	0,0	279
Vegetable vinaigrette with vegetable oil	1,4	10,0	6,6	122
Hamburger	12,2	2,4	25,5	172
Beef fried with onions	18,2	9,7	5,3	181
Beef baked with cheese, onion and mayonnaise	14,7	23,5	2,0	278
Boiled beef	25,7	8,1	0,0	175
Stuffed cabbage rolls with rice and beef	7,8	5,3	6,1	104
Vegetable cabbage rolls with rice	1,9	9,6	8,1	126
Fried pink salmon	19,8	12,0	6,5	213
Crumbled buckwheat	5,9	1,6	29,0	154
Fried mushrooms	9,2	7,2	2,3	120
Beef Goulash	12,5	6,0	4,0	120
Pork goulash with sauce	8,8	20,0	4,2	231
Draniki	2,6	4,0	19,7	125
Boiled turkey	23,7	20,0	0,0	274
Fried zucchini	1,3	6,0	10,3	100
Zucchini stuffed with meat and rice	7,3	7,2	8,3	128
Boiled squid	30,4	2,2	0,0	185
Squid stewed in sour cream	18,3	11,6	4,5	196
Sauerkraut stewed	1,8	4,1	6,1	69
Fresh stewed cabbage	2,1	3,3	9,6	77
Fried cauliflower	1,5	6,5	5,1	86
Fried carp	16,2	9,5	8,6	185
Boiled potatoes	2,0	0,4	15,8	75
Fried potato	2,8	9,5	22,0	185
Potatoes fried with mushrooms	3,7	9,0	18,1	169
Potatoes stewed with pork	4,5	10,6	11,2	158
French fries	3,8	15,1	29,0	267
Potato casserole with meat	5,3	5,8	15,2	134
Potato casserole with mushrooms	3,3	5,1	15,8	123
Mashed potatoes with milk	2,1	3,3	13,7	93
Boiled sausage	12,5	28,0	0,0	300
Boiled-smoked sausage	16,2	44,5	0,0	466
Smoked sausage	26,0	42,0	0,0	480
Liver sausage	13,0	14,0	0,0	177
Fried cutlets (pork and beef)	11,7	19,6	9,6	262
Fried cutlets (chicken)	20,0	7,5	16,1	212
Cutlets fried from sea ​​fish	12,5	6,0	16,0	168
Fried soy cutlets	7,7	8,6	14,9	168
Cabbage cutlets	4,0	9,3	16,5	166
Potato cutlets	2,8	5,4	20,0	140
Carrot cutlets	3,4	8,8	20,3	174
Steamed cutlets (pork and beef)	12,2	21,0	7,1	267
Chopped pork cutlets	14,3	46,8	0,0	478
Chopped turkey cutlets	17,0	17,2	16,0	287
Beetroot cutlets	3,7	9,3	23,3	192
Fried rabbit	28,7	10,8	0,0	212
Fried chicken legs	31,2	15,3	0,0	262
Boiled chicken with skin	22,7	17,0	0,0	244
Boiled chicken without skin	29,8	1,8	0,5	137
Boiled pasta	3,6	0,4	21,3	103
Navy pasta	7,8	5,6	16,7	149
Manti with meat	10,3	9,1	16,8	191
Fried pollock	16,2	9,5	8,6	185
Vegetable stew	2,1	4,8	7,1	99
Fried perch	18,4	5,3	4,5	139
Pancakes from beef liver	17,6	14,4	7,0	228
Boiled sturgeon	18,3	12,1	0,0	182
Sturgeon fried in batter	16,1	7,5	15,4	284
Dumplings with sour cream	8,7	13,4	14,0	211
Peppers stuffed with meat and rice	8,0	3,5	7,8	95
Pepper stuffed with vegetables	2,0	14,1	12,3	184
Fried beef liver	22,9	10,2	3,9	199
Fried pork liver	24,1	10,3	3,9	204
Fried haddock	15,7	8,1	7,8	167
Mushroom pizza	4,9	14,8	15,8	216
Meat pizza	6,4	11,7	13,2	184
Pizza with cheese	6,6	13,3	22,7	237
Pilaf with lamb	6,4	8,5	20,5	184
Pilaf with chicken	6,7	8,3	15,0	161
Pilaf with pork	6,2	11,5	20,5	210
Roast beef	24,5	13,5	4,5	237
Pork roast	17,1	45,9	4,8	500
Beef kidneys fried with onions	20,1	10,6	0,5	178
Beef kidneys stewed	26,1	13,1	0,7	225
Crumbled millet	4,5	1,3	26,1	134
Rice fluffy	2,4	0,4	23,6	107
Beef rump steak	24,3	13,3	8,4	250
Beef meatloaf with egg	11,8	8,7	8,4	160
Fried carp	16,5	9,7	7,6	184
Salad "Olivier" with beef	6,2	16,9	5,8	200
Beef sausages	11,4	23,6	1,6	265
Pork sausages	10,1	31,6	0,0	325
Fried pork	17,7	37,4	0,0	407
Boiled sevruga	18,7	1,3	0,0	176
Herring with onions and vegetable oil	9,9	15,8	3,0	194
Boiled beef heart	23,7	4,3	0,5	136
Fried catfish	15,7	7,9	4,0	150
Milk sausages	11,0	23,9	1,6	265
Jelly	11,0	6,5	0,0	103
Fried pike perch	16,3	7,8	6,9	163
Boiled veal	27,8	2,3	0,5	134
Beef meatballs with rice	12,3	18,2	11,9	261
Cod baked with mayonnaise	13,3	29,6	1,0	323
Roast duck	23,2	34,8	0,2	407
Boiled beans	9,6	0,5	20,2	128
Green beans fried with onions	1,3	3,2	3,9	50
Cheeseburger	14,4	6,2	21,4	199
Shawarma	12,7	4,3	23,0	181
Lamb kebab	23,9	16,0	0,5	242
Beef shish kebab	28,7	2,9	0,5	142
Pork shish kebab	19,9	22,0	0,5	280
Natural pork schnitzel	18,4	32,9	9,5	407
Fried pike	16,2	9,0	8,1	179
Boiled beef tongue	23,9	15,0	0,0	231
Fried eggs	12,9	23,1	0,7	262

How to calculate the energy value of individual dishes or food products?

Already today, special systems and programs are widely used in the world, designed to optimally calculate the calorie content of a certain ready-made dish per hundred grams. Such information allows millions of women to stay in excellent physical shape without much effort, because they always know what they can eat so as not to exceed their daily calorie intake. For example, few ordinary people know that everyone’s favorite salad “Herring under a fur coat” is very high in calories, and that is why, if you are watching your figure, it is contraindicated for you in large quantities.

It is very simple to calculate the energy value of a particular prepared dish. For example, from one hundred grams of raw buckwheat you can get up to four hundred boiled buckwheat, however, during the cooking process, in addition to water, no other ingredients were added, and therefore the calorie content of buckwheat has not changed. Thus, you take the number indicated on the product packaging as a basis.

Another question arises when preparing a complex dish. Before you start calculating the energy value of a complex dish, you need to carefully weigh all the ingredients and clarify them. If the result of your culinary imagination contains vegetable oil, add 20% of its total amount to the calorie content (based on the calculation that one tablespoon of sunflower oil contains approximately 170-180 calories). After that, feel free to start calculating. This is the only way you can independently obtain the most accurate indicator of the energy value of your food at home. And don’t forget to multiply the final figure by the total weight of the dish.

For convenience, write down all the numbers in a notebook so that in the future this process will be faster and more productive. Also remember to account for added sugar or cream. Water, pepper and salt have no energy value.

We lose weight without stress and harm to health - a table of calorie content of foods and ready-made meals. An effective method 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 obtained -
By sticking to your recommended personal daily calorie intake, you will not gain weight again.
The advantage is also the opportunity to eat your favorite food, limiting yourself only in quantity, thus maximizing the variety of your diet without driving yourself into stress.

Determine your norm and eat in accordance with this figure, using the table of calorie content of food and ready-made meals.

Formula for calculating the average daily personal norm.

We multiply the result by the individual indicator of physical activity.

• 1.2 – minimum movements, sitting work, driving a car, no additional physical activity;
• 1.3 – low physical activity, the need to walk a lot every day or jog, ride a bike, team sports games, light physical labor 1-2 times a week;
• 1.5 - visiting a fitness club 3-5 times a week, active physical labor;
• 1.7 - high physical activity, regular hard physical labor or daily long-term sports;
• 1.9 – very high level physical activity. Typically, athletes live in this mode before competitions.

If you want to lose weight, subtract 20% from the total, if you want to gain weight muscle mass- add 20%, Your goal is to maintain weight - leave the figure unchanged, this will be your daily norm.

When planning your menu, distribute the bulk of your food at lunchtime, and don’t forget 1-2 snacks between meals.

We add, record, save information.
We calculate everything once, remember it, and then spend a pleasant time at a party or in a restaurant, rather than wasting 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, will continue to accumulate reserves, or undereat, which is even worse, since, having gotten used to a small amount of food, the body will slow down the metabolic processes and the weight will be gain even faster.

It is important to take into account some nuances.

1. The amount of kcal in frozen foods does not change significantly.

2. When calculating first courses with meat, we take the total of all components, taking into account the broth. If the meat is removed, only the 20% that goes into the broth is taken into account.

3. Boiled meat, poultry, fish, vegetables are considered raw, minus 20% loss for broth. When frying, about 20% of the fat is absorbed.

4. The calorie content of finished pasta, cereals and legumes is the same in dry form. They swell in water, which has no calories, and increase in weight and volume due to its absorption.

Calculation examples.

100 g of dry pasta contains 338 kcal. After boiling, the weight of the pasta increased to 200 g, but the nutritional value decreased by 2 times. Thus, 200 g of ready-made pasta contains the same amount of kcal.

For 100 gr. cereals account for 300 kcal, which means that ready-made porridge weighing 300 g contains a similar amount.

The numbers are approximate, everyone likes 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, marinated fish contains 2 times more calories than raw fish. Fruits and vegetables do not lose their nutritional value after pickling.

6. Calories in smoked meat, poultry and fish prepared at home are considered raw according to the table. In factory conditions, “liquid smoke” concentrate is used, so this product is about 40% more nutritious than homemade.

7. Do not eat fruits and berries in compote - consider only 30% of their calorie content. Dried fruit uzvar contains 0 kcal. The calculated final nutritional value of the compote along with fruits and berries is distributed by the weight of the entire liquid.

Calorie content of products table per 100 grams.

The calorie content of the products in the table per 100 grams is taken from open, verified sources.

Counting calories is not just another diet, but a way of life. This does not mean at all 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 varied as possible and must include the proper amount of proteins, fats, carbohydrates, and fiber. Rationally distribute the daily amount of food throughout the day, eat in small portions every 2-3 hours, do not overeat at night! Move more, walk in the fresh air.

Convenient complete table of calorie content of foods and ready meals. It's a pity that there is no calculator on the site. I'll print it out. I’ve heard a lot about this technique, they say it’s really effective, I’ll try it :)

• After the end of winter, all women dream of losing extra pounds. Summer is coming and you want to be in shape to look great 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 exercise and eat right. It will not be enough to exclude only sweets and flour dishes; you need to count the calories
• After all, to lose weight 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

Table of calorie content of food for weight loss

The table below compares the amounts of protein, fat and carbohydrates.

Important: Study it carefully to know which food products are healthy to use in your daily menu.

Table of calorie content of food for weight loss:

Dairy

Food	Water	Squirrels	Fats	Carbohydrates	Kcal
Milk	88,0	2,7	3,1	4,6	56
Low-fat kefir	90,0	2,8	0,1	3,7	29
Full fat kefir	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 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 made from 1st grade flour	33,3	7,6	2,3	53,3	250
Baking	25,1	7,4	4,4	59	294
Wheat crackers	11	11,0	1,3	72,3	330
Wheat flour 1st 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
Onion	85	1,6	0	9,4	43
Carrot	88	1,2	0,1	6	32
cucumbers	95	0,7	0	2,9	14
Sweet pepper	90	1,2	0	4,6	22
Parsley	84	3,6	0	8,0	46
Radish	92	1,1	0	4,0	19
Salad	94	1,4	0	2,1	13
Beet	85,5	1,6	0	10,7	45
Tomatoes	92,5	0,5	0	4,1	18
Garlic	69	6,4	0	22,0	104
Sorrel	89	1,4	0	5,2	27
Spinach	90,2	2,8	0	2,2	21

Fruits

Food	Water	Squirrels	Fats	Carbohydrates	Kcal
Apricots	85	0,8	0	10,4	44
Cherry plum	88	0,1	0	7,3	33
A pineapple	85	0,3	0	11,6	46
Bananas	73	1,4	0	22,2	90
Cherry	84,2	0,7	0	10,3	48
Pear	86,5	0,3	0	10,5	40
Peaches	85,5	0,8	0	10,3	43
Plum	85	0,7	0	9,7	41
Persimmon	80,5	0,4	0	14,8	60
Cherries	84	1,0	0	12,2	51
Apple	85,5	0,3	0	11,2	45
Oranges	86,5	0,8	0	8,3	37
Grapefruit	88	0,8	0	7,0	33
Lemon	85,7	0,8	0	3,5	30
Mandarin	87,5	0,7	0	8,5	37
Grape	79,2	0,3	0	16,5	66
Strawberries	83,5	1,7	0	8,0	40
Gooseberry	84	0,6	0	9,8	45
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
crucian 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
Saira	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
Marshmallow	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.

Table of calorie content of dietary products

Diet foods are foods that help you lose weight and improve the digestion process. These include fruits, vegetables, fish, lean meat, legumes, nuts, and vegetable oil.

Each person can create a table of caloric content of dietary products for himself independently. Choose low-calorie foods from the table above and prepare delicious meals.

Remember: Proper dietary foods 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 foods - menu

Before you start losing weight, you need to know how many calories you can consume per day. There is a formula that was calculated by an American scientist back in the 20th century.

Formula: Height (cm) multiplied by a constant number 6.25. Add your weight tenfold to the result. From the sum of these indicators, subtract age multiplied by 5. For example, 164 cm x 6.25 + 650 - 30 x 5 = 1525 calories per day.

Now knowing how many calories you can consume per day and using the calorie table for weight loss foods, you can create a menu for one day or a week.

Scientists warn that the calorie norm calculated for a day is the norm provided that a person will lie on the couch all day. To calculate the norm with physical activity, you need to multiply calories in a passive state by at least 1.2.

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

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

An approximate daily menu that will help you effectively lose weight:

• First breakfast: Cabbage and carrot salad with a teaspoon vegetable oil(130 kcal). Chicken fillet - 50 grams (117 kcal), tea without sugar and one bread (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 snack: A glass of kvass prepared without added sugar (30 kcal), 2 loaves of bread with berry jam (110 kcal)
• Dinner: Buckwheat porridge - 100 grams (110 kcal), boiled chicken fillet - 100 grams (118 kcal), sugar-free compote (30 kcal)
• Second dinner(2 hours before bedtime): A glass of low-fat kefir (50 kcal)

Calorie table for ready-made meals for weight loss

Tip: Create a menu for the week at once so that you can act according to a clearly defined plan. Purchase food for cooking in advance and set a time frame for yourself to lose weight.

Advice: Make yourself a holiday every day, but with the right dishes.

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

Soups

Second course

Snacks

Dessert

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 youth and beauty to your body.

Negative calorie foods for weight loss

You can gain excess weight even if you do 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 expends 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, expending 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
• Sea kale - 5 kcal
• Tomatoes - 15 kcal
• Grapefruit - 33 kcal
• Eggplants – 25 kcal
• Carrots - 31 kcal
• Cucumbers - 10 kcal

Tip: Use this list when creating your menu. This will help you lose weight quickly, without using painful diets.

Ready-made negative calorie meals for weight loss

To prepare dishes with negative calories, you do not need to add sour cream, sauces and dressings.

Important: Despite the fact that ready-made negative calorie meals for weight loss have few calories, they should not be consumed late in the evening or before bed.

Tip: If you want to eat before going to bed, drink a glass of water or eat a leaf of green salad. You can eat some raw cabbage.

Examples of ready-made meals with negative calories:

Chicken with kiwi and vegetables

Recipe: Remove all fat from fillet. Simmer the meat until done. Add carrots, herbs and a little salt. When you remove the dish from the heat, add a few drops of kiwi juice.

Recipe: Peel carrots and apples and grate 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 and steam it. Blend april cine and a little grapefruit in a blender. Add a few drops of lemon juice to this mixture. Place the cooked salmon pieces 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, add vegetables (tomatoes, onions, bell peppers and cabbage) into it. Cook until the vegetables are limp. Remove the pan from the heat and cool the soup. Using a blender, turn the soup into a paste, add a little mashed potatoes and put it back on the gas. Heat the puree soup and add salt. Pour into a plate and sprinkle with herbs.

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

Eating negative calorie foods is a smarter solution than fasting or temporarily not eating. Take care of your health and lose weight correctly!

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

Having convinced your family and friends that counting the amount and calorie content of the foods you eat is beneficial for the body, you need to adjust your daily diet, and a calorie counting table for weight loss will simplify the process for you. Familiarize yourself with the features of the system, find out how to correctly calculate your daily intake, taking into account your lifestyle and metabolic level.

Calorie calculation for weight loss

Calories are the energy that the body receives from food and then spends on any activity. A person eats foods, and the body uses them to produce energy, which it then supplies to vital organs. Energy is needed for all vital processes: mental work, breathing, heat exchange, heartbeat, and even for movement. Each product has a special chemical composition, however, they all consist of the same substances, but in different proportions. So, the components are:

• carbohydrates;
• microelements;
• proteins;
• water;
• vitamins;
• fats.

Why do you need to count calories?

Without following a diet, a person tends to exceed his daily caloric intake, even if he does not eat too much, because the calorie content of all foods is different. Snacks that are not considered a full meal are swallowed and forgotten. In addition, calories are divided into “harmful” and “useful”. By consuming unlimited amounts of them, women have a desire to lose weight with the help of diets, the essence of which is the same - reducing daily caloric intake.

All diets have a common significant drawback - a limited list of products. Even if you have followed a strict diet to lose weight and achieved the desired result, you still have not abandoned your previous eating habits, so they will quickly “ruin” your slimness. Calculating the energy value of foods and the amount of food consumed should not become a temporary diet for you, but a way of life - only constant monitoring and a table will help you always have a beautiful figure and be healthy.

How to count

Having decided to switch to PP and Everyday life use a calorie counting table for weight loss, purchase a diary in which you will record your achievements. When following your daily calorie intake, write down every food you eat during the day, and also set aside a place where you will keep track of your physical activity. The third column of the table will show your weight changes - you should record your morning weight in your weight loss journal.

By comparing your weight loss results, you can adjust your diet. At the same time, focus on the minimum required by the body, and keep in mind that in order to lose weight, it must burn more calories than it received. The required amount is calculated individually for each person, because the condition of the body, the age of the person losing weight, and his physical activity are taken into account. For example, a woman who moves little can eat 2200 kcal per day; for men whose activities are not related to physical activity, the number increases to 2800 kcal/day.

To lose weight, you need to do the calculation a little differently, reducing the permissible daily caloric intake:

• women who do not engage in sports need 1000-1200 kcal/day to lose weight, men 500-600 kcal more;
• women involved in training should consume 2000-2200 kcal per day, men need to add 500 kcal to this number.

How to correctly count calories to lose weight - table

Once you decide to reduce your body weight, you need to control your intake of high-calorie foods. The table of calorie content of weight loss products will become your faithful assistant in creating a menu, but you need to take into account other points:

1. Water, tea and coffee have zero calories, but that doesn't include sugar, honey, milk or any other extra ingredients you choose to add to your drink.
2. When preparing a complex dish, keep in mind that in order to calculate its energy value, you need the energy value of the products included in the composition.
3. When frying, add the calorie content of the product to the calorie content of the oil in which it is fried.

Food calorie table

Knowing your allowable daily calorie intake for weight loss, you can adjust your menu and plan your diet correctly. A calorie counting table for weight loss will help you with this - thanks to it you will find out the composition of dietary fat and the calorie content of food products that are considered the most popular and accessible to everyone. In the table, data on calorie content and composition are displayed per 100 g of product.

Product name	Calories (kcal)			Carbohydrates
Berries, fruits
Orange
Cowberry
Grape
Grapefruit
Strawberries
Gooseberry
Mandarin
Currant
Greens, vegetables
Eggplant
Green peas
White cabbage
Broccoli
Brussels sprouts
Cauliflower
Red cabbage
Sauerkraut
Boiled potatoes
Potato
Fried potato
Bulb onions
Green onion
Red onion
Pickled cucumber
Fresh cucumber
Parsley
Sweet pepper
Celery
Red beans
White beans
Walnut
Pine nut
Pistachios
Ostrich egg
Quail egg
Chicken egg
Dried mushrooms
White mushroom
Fried mushrooms
Raincoats
Boletus
boletus
Dried foods
Prunes
Dried apples
Cheeses, dairy products
Cow cheese
Yogurt 1.5%
Whole milk
Milk 3.2%
Ryazhenka 6%
Curdled milk
Cream 20%
Cream 10%
Sour cream 20%
Sour cream 10%
Parmesan
Dutch cheese
Lambert cheese
Russian cheese
Processed cheese
Sausage cheese
Curd cheese
Cottage cheese 18%
Low-fat cottage cheese
Bakery products
Rye flatbread
Butter pastries
Wheat bread
Bread Darnitsky
Rye bread
Cereals, legumes, flour
Green peas (canned)
Green peas (fresh)
Dried green peas
Rye flour
Wheat flour
Pearl barley
Wheat groats
Barley grits
Cornflakes
Pasta
Cereals
Lentils
Barley flakes
Seafood
Chum salmon caviar
Granular caviar
Pollock caviar
Fried carp
Canned fish in its own juice
Canned fish in oil
Shrimps
Smoked salmon
Fried salmon
Sea kale
Atlantic herring
Sprats in oil
Meat products
Brisket
Fried beef
Beef stew
Smoked sausage
Boiled sausage
Rabbit meat
Boiled chicken
Fried chicken
Beef liver
Pork chop
Pork stew
Sausages
Veal
Fats, sauces
Rendered fat
Creamy mayonnaise
Sandwich margarine
Margarine for baking
Creamy margarine
Mayonnaise light
Ghee
Corn oil
Sunflower oil
Butter
Soybean oil
Olive oil

Calculator

A calorie chart helps, but many people find it tedious to use. For this reason, those who are losing weight should take a closer look at a reference book indicating the calorie content of ready-made meals, or popular online calculators. Electronic counters can be used not only to count calories, but also dietary supplements, vitamins and minerals in a certain dish. The online program helps calculate how many beneficial components meat, vegetables, fish or fruits lose during cooking.

Calculation of daily calorie intake for weight loss

How many calories you can consume per day can be easily calculated. You just need to multiply the value of your weight in kg by 24 - the resulting number will be the rate of calorie consumption for the body at rest (due to this amount of energy, it will ensure the functioning of the processes necessary for human life). Even when calculating the daily calorie intake for weight loss, you need to take into account the recommended dose of BJU: the daily menu should consist of 20% fat, 40% carbohydrates and 40% protein.

Physical activity rate

The amount of daily calories depends on how active a person is. In this case, the number of acceptable norms must be multiplied by a coefficient expressing motor physical activity. This indicator has an average value:

• 1.2 – for people who are very overweight or lead a completely inactive lifestyle;
• 1.4 – for those who play sports at least 3 times/week;
• 1.6 – for people working in an office and those who rarely do physical labor;
• 1.5 – for those who train daily and do physical labor.

Basal metabolic rate

A calorie counting table will help you lose weight, but to calculate your daily calorie intake, you need to take other values ​​into account. So, to maintain weight, your basal metabolic rate needs to be multiplied by your activity ratio. To lose weight, the daily norm needs to be reduced: for women to 1200 kcal, for men - to 1800 kcal. To lose weight, you need to either reduce your calorie intake by eating less or increase your physical activity. It is worth noting that before increasing the load when losing weight, you need to calculate how many calories you can eat before training.

Calorie diet

For those who have problems with weight, nutritionists have developed a special system - calculating the calorie content of consumed foods according to a table. While on this diet you don't have to give up your favorites. delicious dishes, because the system scheme is as simple as possible - you just need to reduce the number of portions and their volume. Reviews of this diet suggest that you can easily lose 4 kg in a month. excess weight(depending on the initial mass). The diet is absolutely safe for health, provided that you do not reduce your daily caloric intake below the minimum threshold of 1200 kcal.

A calorie-counting diet won't make you hungry. You can see this by looking at its sample menu:

• breakfast - 200 g of salad (fresh cabbage and carrots), seasoned with 0.5 tsp. vegetable oil, a piece of boiled sausage (50 g) or chicken cutlet, bread and unsweetened tea;
• snack – 100 g of citrus jelly, a glass of lemon jelly;
• lunch – 150 g of bean soup, 150 g of vegetable roast with pork, a cup of rowan tea, 100 g of potato cookies;
• afternoon snack – a glass of kvass made from the extract, 2 loaves of bread covered with a thin layer of apricot jam;
• dinner – 100 g buckwheat, 100 g boiled chicken fillet, a cup of tea with an apple;
• at night - a glass of low-fat kefir.

How to choose calorie-rich diet recipes

A calorie table for weight loss may not help you achieve your goal if you systematically break the rules. So, when you are planning to count calories, you should:

1. Limit your fat intake. Animal fat has twice the calorie content of carbohydrates. If the menu contains no more than 30% fat, then the body does not require an increase in the dose of carbohydrates and protein, due to this the calorie content of the diet becomes 10% less.
2. Minimize your sugar intake. Any type of sugar or its substitute increases appetite, which causes a person to overeat, which is unacceptable when losing weight. A healthy menu should contain no more than 20 g of sugar/day.
3. Increase your consumption of fiber (found in cereals, fruits, vegetables) and pectins. This kind of food is the best for weight loss - it is digested more slowly and fills you up faster.

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