Energy value of products table per 100 grams. Energy value of sweets. What are calories

Nature arranges it in such a way that a person does not gain extra pounds, even if he eats more than is allowed. With constant overeating, these foundations collapse, which leads to obesity. The person cannot subsequently control his appetite and becomes fat over time. It is possible to prevent such transformations by using a table of the energy value of food and ready-made meals.

What are calories?

Calories are the amount of energy a person receives during a meal. To maintain normal body weight, you should completely utilize the energy received during meals. When the balance of energy “income” and “expense” is disturbed, extra pounds appear, which negatively affect not only a person’s appearance, but also his health.

Today, the amount of calories in food is determined using a special technique, which involves the use of a device such as a calorimeter. It is used to measure the calorie content of foods and already prepared dishes by burning them in an isolated chamber. The data obtained is combined in 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 using the example of Hercules oat flakes

To get a better idea of ​​calories, consider the energy value of Hercules oatmeal. To calculate calorie content, you need to know exactly how many nutrients are included in food. All food contains varying amounts of minerals and vitamins, so you should include foods that have 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 healthiest product is Hercules oatmeal.

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.
• Fat – 6.2 grams.
• Dietary fiber – 6 grams.
• Ash – 1.7 grams.
• Fatty acids – 1.4 grams.
• Disaccharides, monosaccharides – 1.2 g.

250 ml of Hercules oatmeal contains 316.8 kcal, 200 ml - 246.4 kcal. A tablespoon of Hercules cereal contains 42.2 kcal, and a teaspoon – 10.6 kcal. Thus, using the example of Hercules flakes, it is clear how the energy value of food is calculated.

Food calorie tables

Using the calorie table, each person can calculate the amount of energy received from food. These dietary principles help prevent obesity and related diseases. Calories are not absorbed 100%. Experts say that proteins are absorbed by 85%, and fats by 94%. Fast carbohydrates are absorbed best – 96%. Fats have the highest calorie content. 100 grams of fat contains approximately 90 kilocalories. When broken down, 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 g. 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
Salaka	92
Som	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 for finished products

You can count the calorie content of food not only before preparing it, but also after it. During culinary processing, the energy value of products changes significantly. When cooking, calories are transferred to the soup, and some of them completely evaporate during boiling. During the preparation of fried foods, an increase in the energy value of foods is observed.

To calculate the energy value of ready-made dishes, you need to know the initial amount of food before starting cooking. Next, you should multiply the calories of the product by this amount, and then sum up all the indicators. 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.

Hello, dear readers! I will tell you about such a necessary tool as a table of calorie content of foods per 100 grams, the full version will become your indispensable assistant while losing weight and for the rest of your life.

A nice bonus awaits you too! You can download a food diary in a convenient .pdf format and use it for your health.

Using this complete version of the calorie table, you will learn to choose the right foods at the store, eat a balanced diet of vitamins and minerals, and begin to maintain the correct balance of fats, proteins and carbohydrates.

You can find out about the correct ratio of proteins, fats and carbohydrates specifically for you in the article “”.

How to use the food calorie table?

First of all, I would like to note that for ease of use, the calorie table is divided into categories. You can easily and quickly find the section and product you need.

You may notice some deviation between the information in the calorie table and the information on the 100 gram product packaging or online. This happens quite often, because different types of cereals (for example, rice) are not the same in composition. They may have different nutrient content depending on where they are grown.

In the last column of the full version of the table you will find the glycemic index of the product.
The glycemic index (GI) shows how the consumption of certain foods affects a person's blood sugar level.

Make choices in favor of foods with a low glycemic index.

For example, by choosing a pear (glycemic index - 30) for lunch, your body will receive and absorb less sugar (glucose) than by eating chocolate waffles (glycemic index - 75).

The glycemic index is calculated as follows:

— High, if the value is above 50 units;
— Average, if the value is within 35-50 units;
— Low if the value is below 35 units.

Section “Vegetables and herbs” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Eggplant
Broccoli
Ginger (root)
Cauliflower
Brussels sprouts
Potato
Corn
Green onion (feather)
Onion (turnip)
Pepper Bulgarian
Parsley
Tomatoes
Rosemary
Green salad
Iceberg lettuce
Celery
Thyme (thyme)

— Buy ​​in small quantities (this way you will always have fresh vegetables and herbs on your table);

- Choose smooth and juicy vegetables, without dents or punctures (only these will benefit your body), fresh greens without yellow leaves;

— Choose vegetables that are in season and of medium size (suspiciously large ones, like out-of-season vegetables, are grown using chemicals).

Section “Fruits and Berries” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Orange
Cowberry
Grape
Grapefruit
Strawberries
Strawberry
Gooseberry
Mandarin
passion fruit
Currant

— Buy ​​fragrant fruits (the absence of smell indicates improper cultivation or unripe fruit);

— Choose fruits that are in season (they contain more vitamins and fewer harmful substances);

— Look for fruits with a whole peel, without dimples (fruits with a cracked top layer can contain pathogenic bacteria);

— Check if the fruit is heavy (a pomegranate or orange that is not light in size, most likely just dry inside).

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1. Indicate your gender

2. How much weight do you want to lose? (kg)

3. Is there a history of weight gain in your family?

4. At what age did you become overweight?

5. How do you feel about sweets, fast food, and baked goods?

6. How often do you snack?

7. Do you leave food on your plate if you feel full?

8. How much do you move during the day (at work/school)?

10. How many hours do you sleep?

11. Do you often get nervous?

12. Have you tried to lose weight? If so, how?

Section “Nuts and dried fruits” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Pineapple (dried)
(dried)
Brazilian nut
Dried cherries
Walnuts
Dried pear
Dried melon
Dried figs
Cedar nuts
Dried strawberries
Dried cranberries
Dried coconut
Dried peach
Sunflower seeds
Pumpkin seeds
Pistachios
Prunes
Dried rose hips
Dried apples

— It is better to choose dark raisins (light ones are chemically treated);

— Choose figs that are beige or brown in color with a slight white coating;

— Dried apricots or apricots are more useful when dark;

— It is best to choose nuts in the shell, because they do not last long and become rancid.

— Look at the labels for the date of manufacture and manufacturer:
Walnuts – France or southern Russia;
Pine nuts – Siberia or Far East;
Pistachios - Iran.

Pay special attention to nuts and foods rich in magnesium, because it is involved in many metabolic processes and helps increase muscle mass, which in turn affects the reduction of body fat.
You will learn about this in the article:.

Section “Porridges, cereals, legumes” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Hercules
Buckwheat (kernel)
Semolina
Oat groats
Pearl barley
Millet cereal
Corn (flakes)
White rice
Wild black rice
Brown rice
White beans
Red beans
Black beans
Lentils
Barley grits

- Give preference to green buckwheat, if there is none in the store, then choose fried buckwheat marked “kernel” rather than “prodel”;

— Healthier than oatmeal, naked oats (you can buy it at the pharmacy and grind it);

— Choose black rice instead of white (black rice is the healthiest, contains amino acids);
Soak grains overnight before cooking.

Section “Flour and flour products” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Pasta 1st grade
Egg pasta
Pancake flour
Oat bran flour
Spelled flour
Corn flour
Flaxseed flour
Wheat flour
Wheat flour premium
Wheat flour 1C (1 grade)
(with grain coating, finely ground)
Wheat flour 2 C (2nd grade)
(flour contains 8% bran)
Whole grain wheat flour.
Coarse rye flour
Peeled rye flour
Rye wallpaper flour
Rice flour
Barley flour
Dumplings
Spaghetti
Bakery products:
Wheat baguette
Rye baguette
Sliced ​​loaf
Wheat loaf with bran
Hamburger bun
Butter bun
White bread crackers
Rye crackers
Gluten free bread
Bread Borodinsky
Bread Darnitsky
Multigrain bread
Rye bread
Bran bread
Toast bread
Waffle bread
Rye bread

— Pass by the highest grade flour. It contains very few vitamins, because in its production only the very core of the grain is used, which means that there is nothing useful in it. This flour is mainly used for sweet baked goods.

— First grade flour uses a very small percentage of the crushed grain shell. Mostly non-sweet pastries are baked from it.

- Choose whole grain flour, it is made from the germ and shell of the seed, and these are the most useful parts of the grain.

Section “Meat products” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Mutton (brisket)
Mutton (scapula)
Mutton (ham)
Steak
Beef (entrecote)
Beef (brisket)
Beef (goulash)
Beef (shoulder)
Beef (ham)
Beef (costal)
Beef (steak)
Beef (fillet)
(ham)
(schnitzel)
Veal
Veal (schnitzel)
Minced lamb
Ground turkey
Chick
Boiled sausage Doctorskaya
Cooked-smoked sausage Servelat
Pork sausages
Milk sausages

- Look at the appearance of the piece. After pressing, the meat should immediately return to its original shape, this indicates its freshness.

— If the meat has a thin dried film on top, this means that it has been lying for several hours without polyethylene and has not been treated with liquids that prolong its shelf life.

— The fatty layers of meat should be light; a yellow tint indicates the old age of the animal.

— Select sausages and sausages according to the number of products in the composition (the best composition: meat, spices).

Section “Fish and seafood” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Fresh squid
Dried squid
Sea cocktail
Crab meat
Crab sticks
Peeled shrimp
Sea kale
Mackerel
Silver carp

— Choose fish with the head (the eyes should be bulging and moist; if the eyes are cloudy, then the fish is old; if they are dry, the fish has been lying on the counter for a long time);

— The gills must be clean, bright red (if there is a white coating on the gills, the fish is infected with bacteria);

- Look at the body (if the fish is fresh, the scales do not fall off when touched, and when pressed with your fingers, the dent quickly disappears);

— Feel free to smell the fish.
If the fish is sea (salmon, salmon, trout, cod, mackerel, herring) it has a faint smell of herring.
River fish (pike perch, perch, ruffe, pike, bream, carp, gudgeon, sterlet) - there is practically no smell.
Pond fish (carp, crucian carp, tench, silver carp) have a muddy smell.

— When choosing frozen fish or seafood, pay attention to the color of the ice:
If the ice is transparent and white, it is fresh;
If the ice has a yellow tint, it is old.

Section “Fresh mushrooms” (calorie content per 100 grams)

	Calorie content			Carbohydrates
boletus
Boletus
Champignon

— If you buy mushrooms at the food market or from mushroom pickers, choose only one variety of mushrooms (you may find unknown ones in the assortment);

— When choosing mushrooms in the store, look at the expiration date on the packaging (mushrooms do not last long);

— Buy ​​small and elastic mushrooms, without dark spots on the cap (this indicates their freshness and benefits).

Section “Dairy products” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Yogurt 1.5%
Yogurt 3.2%
Low fat yogurt
Milk 2.5%
Milk 3.2%
Condensed milk
Curdled milk 3.2%
Ryazhenka 4%
Cream 10%
Cream 20%
Cream 35%
Sour cream 10%
Sour cream 20%
Adyghe cheese
Gouda cheese
Dutch cheese
Mozzarella cheese
Parmesan cheese
Processed cheese
Russian cheese
Curd cheeses

— Buy ​​dairy products with a short shelf life:
Milk up to 3-5 days;
Baked milk up to 5 days;
Sour cream up to 14 days;
Cottage cheese up to 5 days;
Kefir up to 7 days;
Yogurt up to 7 days.

— Check whether the fermented milk product complies with GOST (the content of beneficial bacteria should be 107 CFU per 1 g of product).

Section “Eggs” (calorie content per 100 grams)

— Choose clean eggs, without cracks (if there are traces of chicken droppings or cracks on the eggs, this is a sign of improper storage);

— Look at the production date (eggs can be stored for no more than 25 days).

Section “Oils and fats” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Margarine
Flaxseed oil
Olive oil
Sunflower oil
Butter

— Buy ​​oil with at least 82.5% fat content and preferably in foil packaging (it protects the oil from sunlight, thereby retaining more vitamins than paper packaging);

— Pay attention to the labeling (it should be GOST R52969-2008 or R52253-2004, if the oil is “made according to GOST” R52178-2003, then it is margarine);

— The shelf life of good oil is no more than 30 days.

Section “Condiments and spices” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Bay leaf
Dried parsley
Soy sauce
Dried dill

— Give preference to coarser grinding, such spices are more aromatic;

— Fresh herbs are better, more preferable to their dried counterpart.

Section “Candy, sweets, ice cream” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Hematogen
Fondant candies
Chocolate candies
Marmalade
Ice cream sundae
Sugar cookies
Kurabye cookies
Honey cake
Sour Cream Cake
Bitter chocolate
Milk chocolate

- Read the ingredients carefully. The fewer ingredients in the composition, the better. For example, for chocolate – cocoa, cocoa butter, sugar.

— It is best to buy dark chocolate, it is healthier.

— Sweet products have a long shelf life, choose a product with the closest production date.

— Pay attention to the GOST/TU markings, for example, according to GOST, ice cream is made from natural milk, and according to TU, milk fat substitutes of vegetable origin are added.

Section “Alcoholic and non-alcoholic drinks” (calorie content per 100 grams)

	Calorie content			Carbohydrates
Red semi-sweet wine
Coca Cola
Coffee without milk and sugar
Coffee with milk and sugar
Green and black tea
Apple juice

- Study the composition. Avoid drinks containing E additives (there will be a separate article about the dangers of E additives soon);

— Choose non-carbonated drinks (if you regularly drink carbonated drinks, mechanical damage to the stomach occurs, which contributes to the development of urolithiasis);

- Give preference to 100% juice (nectar or juice drink does not provide any benefit).

Conclusion

In this article you familiarized yourself with the table of calorie content of foods per 100 grams. This full version will allow you to always choose the right foods, and most importantly, create a balanced diet.

To always have this table at hand, just save it as a bookmark (press Ctrl+D).

As promised, a bonus for you! You can take this sign for yourself and use it for your health!
You can download here: Table of calorie content of foods per 100 grams full version

And I say goodbye to you! See you soon friends!
Ekaterina Lavrova

Let's get straight to practice.

Scales It is best to choose electronic ones. This way you will know the exact weight. It's easy to test the scale before purchasing: take a small object (or several objects) whose weight you know and place it on the scale several times. Reboot the scale and test again. If the number does not change, the scales are not lying. Many manufacturers allow an error of +/- 5 grams. Tables of weights and measures for determining the weight of products are not helpful here: After cooking, the dish will need to be weighed in order to calculate its total calorie content, and then your one serving.

It is best to choose electronic scales

Collection of calorie tables can be found in any bookstore, and you will always have it at hand. The calorie content of the product is also indicated on the packaging. The numbers may vary slightly in different tables. Choose one table for yourself and use only that one.

All kitchen utensils It is advisable to weigh it in advance so that later you can easily subtract the weight of the dishes or plates.

When preparing dishes, it is important to remember: calorie content of water, salt- 0 (zero) kcal. But water adds weight and thereby changes the overall calorie content of the dish.

The more water you add, the more weight and the fewer calories per 100 grams

The dish you counted once is more no need to recalculate, if its composition does not change. Just write down the quantities of ingredients you need in your notebook.

And the most important thing - formula to calculate the calorie content in 100 grams of a finished dish:

How to understand the symbols in this formula?

A (grams) - total weight of the finished dish in grams;

B (kcal) - the total caloric content of foods in the finished dish.

How to use this formula?

We multiply the two numbers diagonally by each other and divide by the number that is diagonally with X:

B × 100: A= the number of calories in 100 g of the dish you prepared.

Is the formula not very clear? Let's look at detailed examples of how to apply it in practice.

Simple dishes: porridge

Let's start with a simple dish and calculate the calorie content of ordinary rice porridge.

100 grams of rice porridge contains 110 kcal

Ingredients:
. Rice - 300 g
. Water
. Salt

1. 100 grams of dry rice contains 330 kcal.
2. For our porridge we took 300 g of cereal: 330 kcal × 3 = 990 kcal.
3. The entire volume of cooked rice porridge will have calorie content 990 kcal: Apart from water and salt, which, as we already know, have no calories, we did not add anything else.
4. From 300 g of dry rice you get about 900 g of ready-made porridge.
5. Using the formula, we calculate the calorie content of rice porridge per 100 grams:

900 g rice porridge = 990 kcal

100 g rice porridge= X kcal

990 × 100: 900 = 110 kcal (990 multiplied by 100 and divided by 900)

So, our result: 100 grams of rice porridge contains 110 kcal.

Using a similar scheme, we calculate the calorie content of boiled pasta, beans, and lentils. Before cooking, weigh the dry pasta and calculate the calorie content of the dry weight. Boil the pasta, drain the water and weigh the finished pasta: the weight will be greater because the pasta has absorbed water. Then we calculate the calorie content per 100 g.

Complex dishes: cream soup and apple sambuca

Calorie content of a multi-component dish is not much more difficult to calculate than the calorie content of simple porridge. Let's cook some hearty food pumpkin soup.

100 g of pumpkin puree soup contains 64 kcal

For your convenience, all data is shown in the table.

Product	Product weight	Calorie content per 100 grams
Milk 3.5%	1 l (1000 ml)
Potato
Bulb onions
Butter 82.5%
Total:			1630.5 kcal

1. The total weight of products needed to prepare pumpkin puree soup is 2675 g.
2. Total calorie content of foods - 1630.5 kcal.
3. In a deep saucepan, fry the onion in butter, then add carrots, potatoes and pumpkin cut into small pieces, pour in milk, add salt. Bring to a boil and simmer over very low heat for 30-40 minutes. After this, grind the vegetables together with milk in a blender into a puree.
4. The weight of the finished dish is 2562 g and contains all the same 1630.5 kcal (I remind you that water evaporates, not calories).
5. Using the formula, we calculate the calorie content of pumpkin soup per 100 g:

In 2562 g of soup = 1630.5 kcal

100 grams of soup = X kcal

1630.5 × 100: 2562 = 63.6 kcal (rounded to 64 kcal)

100 g of pumpkin puree soup contains 64 kcal.

And let's not forget about light dessert. Today on our menu airy apple sambuca with an amazing cinnamon aroma.

Product	Product weight	Calorie content per 100 grams	Calorie weight of the product according to the recipe
Apples (peeled and seeded)
Egg white
Total:			479.4 kcal

1. The total weight of the products that we will need to prepare the apple cinnamon dessert is - 790 g.
2. The total calorie content of these products is 479.4 kcal.
3. Let's prepare apple sambuca.

Sambuca is a gelled dessert made from whipped egg whites.

Cut the apples into quarters, remove the peel and seeds. Place in a mold, pour a couple of tablespoons of water on the bottom, cover with foil and bake in the oven at 180°C for about 25-30 minutes (until soft). Cool the finished apples, and in the meantime, dissolve the gelatin as indicated on the package and heat it to 40-50°C, after which we also cool it. Grind the apples into puree using a blender, add sugar and beat with a whisk (attachment) or mixer for about 1 minute. Then add egg whites to the apples, beat for at least 5 minutes: the mass will turn white and increase in volume. Then pour in the gelatin and beat for about 1 more minute. Pour the mixture into bowls and place in the refrigerator for 3 hours. Before serving, sprinkle with cinnamon and garnish with apple slices and a sprig of mint.
4. The weight of the finished dessert is about 675 g and contains 479.4 kcal.
5. Let’s calculate the calorie content of apple sambuca per 100 g:

675 g of dessert = 479.4 kcal

100 g of dessert = X kcal

479.4 × 100: 675 = 71 kcal

100 g of apple sambuca contains 71 kcal.

Fry cutlets, chops and meat in batter

There is one key point to consider when calculating the calories in fried foods: 20% the amount of oil that you pour into the frying pan is absorbed into the product (cutlets, chops). However, if you fry potatoes, other vegetables, flour products, do not lose sight of the fact that these dishes absorb oil almost 100%. This is especially true for zucchini, eggplant, pancakes, pancakes: they absorb oil like a sponge and always require additional “feeding”. When you sauté vegetables with oil, all the oil ends up in your stew. In this case, you need to take into account all the fats used in cooking.

Eggplants absorb oil like a sponge.

I suggest you have a hearty lunch fried chicken fillet with sour cream and garlic sauce.

Product	Product weight	Calorie content per 100 grams	Calorie weight of the product according to the recipe
Chicken breast fillet
Lemon juice
Vegetable oil		900 kcal - 20%*
Salt pepper
Total:			768 kcal

*20% of the indicated calorie content of the oil is 180 kcal, which will be absorbed into the chicken meat. The rest of the oil will remain in the pan.

1. To prepare fried chicken fillet we need 650 g products.
2. The total calorie content of these products is 768 kcal.
3. Let's start preparing lunch. Cut the chicken fillet lengthwise into two parts and lightly beat it. Salt, pepper, sprinkle with lemon juice and leave to marinate for 20-30 minutes. Then fry in vegetable oil on both sides until golden brown. Let's prepare the sauce for the chicken fillet. Ingredients to taste in the quantities you need: sour cream, garlic, herbs, salt. Squeeze the garlic through a press, finely chop the greens, combine with sour cream, add salt and mix. Or grind all ingredients with an immersion blender. The calorie content of sour cream sauce will be equal to the calorie content of your sour cream: greens and garlic are very low-calorie foods.
4. The weight of chicken fillet after cooking is about 400 g and contains all the same 768 kcal.
5. Now let’s calculate the weight of fried chicken fillet in 100 g using the formula:

400 g fried chicken = 768 kcal

100 g fried chicken = X kcal

768 × 100: 400 = 192 kcal

In 100 g of fried chicken fillet we have 192 kcal (excluding the calorie content of sour cream sauce).

If you want to cook meat in batter, then you need to add the calorie content of the batter (flour, milk, egg) to the calorie content of meat and vegetable oil.

How many calories are in broth and compote?

When cooking, part of the calories is transferred from the products to the broth: from fish - 15%, from meat - 20%, fruits - 30%, dumplings, manti and khinkali - 20%. These numbers may fluctuate: it all depends on the cooking time of the products.

Let's calculate the calorie content of salmon fish broth. Take a salmon steak weighing 300 g and 1 liter of water. Calorie content of salmon in 100 g = 142 kcal, in 300 g of this fish = 426 kcal (142 × 3).

426 kcal - 15% = 63.9 kcal (rounded to 64 kcal).

1 liter of salmon broth contains 64 kcal. 100 ml of broth contains only 6.4 kcal!

Boiled meat and vegetables

Today we have for dinner boiled beef, a glass of kefir and salad. The calorie content of kefir is written on the packaging, but we will calculate the calorie content of meat and salad ourselves. With a salad, everything is simple: add up the calorie content of all its components. We count the meat.

When cooking meat, about 20% of its calorie content goes into broth

Ingredients:
. Beef shoulder (boneless meat) - 1 kg
. Salt

1. 100 g of beef shoulder contains 208 kcal.
2. In 1 kg of shoulder blade: 208 kcal × 10 = 2080 kcal.
3. After cooking, the weight of boiled meat is about 700 g: boiled meat has decreased in volume and weight.
4. When cooking meat, about 20% of its calorie content goes into the broth, so 2080 kcal - 20% = 416 kcal, this is exactly how much was boiled into the broth from a piece of meat weighing 1 kg, and there are 1664 kcal left in the meat itself.
5. Now let’s calculate the calorie content of boiled beef per 100 g:

700 g of boiled meat = 1664 kcal

100 g of boiled meat = X kcal

1664 × 100: 700 = 237.7 kcal

100 grams of boiled beef shoulder contains 237.7 kcal (rounded to 238 kcal).

And in conclusion, I want to give you some useful advice: the calorie content of fruit compote (without sugar), broths, coffee and tea (also without sugar), garlic, herbs, and many dry spices is so small that you should not focus on it. You won’t be able to drink enough broth in a day to catastrophically go over your calorie intake. And, moreover, you are unlikely to handle so much garlic. But if you cook using fats, then you can reduce the calorie content of the first or second courses: after cooking, remove the fatty film from the surface of the dish with a spoon.

Counting calories may seem difficult at first glance. Already the second or third time you will do better, and after a while you will do it automatically.

Now spring is the most beautiful time of the year, when nature awakens. I sincerely wish you to be in a fresh mood and vigorously move towards your intended goal.

Best regards, Natalie Lissi

We talk a lot about calories and the fact that to lose weight, you need to intelligently reduce your caloric intake.

But what do these calories look like in real terms?
Indeed, can you imagine a piece of bread or cheese with 100 calories? I think this is quite difficult for most people. At least at first :o)

The skill of automatically calculating calories without using scales appears after some practice. Today we will develop this skill.

Study the photos I have prepared for you and try to remember what 100 calories of different foods looks like on a small plate with a diameter of 22 cm.

At the same time, remember once again that all products differ not only in calorie content, but also in their satiating ability.

So, fatty foods are very high in calories, but they are not very satiating. Lean meat, poultry, and fish are lower in calories, but they fill you up very well. Therefore, to prevent hunger during the period of weight loss, it is very beneficial to include them in every meal.

In addition, the larger the food, the faster it fills you up. We consider almost all vegetables and fruits to be bulky and low-calorie foods (with the exception of bananas and grapes, potatoes fried in oil). By supplementing lean protein foods with vegetables, we enrich our diet with fiber, vitamins and minerals, fill the stomach faster, which means we will feel full faster.

100 calories is...

This is what 100 calories of vegetables look like on a plate with a diameter of 22 cm

This is what 100 calories of fruit looks like on a plate with a diameter of 22 cm

This is what 100 calories of bread looks like on a plate with a diameter of 22 cm

This is what 100 calories of nuts and seeds look like on a plate with a diameter of 22 cm

This is what 100 calories of protein food looks like on a plate with a diameter of 22 cm

This is what 100 calories of cheese and cottage cheese look like on a plate with a diameter of 22 cm


]http://slim4you.ru/skolko-ehto-100-kalorijj

Another picture, but very informative, clearly showing how much fruit you can eat for 100 calories

To make it easier to navigate the choice of products and know their quantity, below is a list that indicates how much of which food is 100 k/cal.

1. Brown rice

Brown rice is a source of magnesium, iron and B vitamins. For added benefits, cook the rice with black beans. Both brown rice and black beans are rich in protein. This dish provides all nine essential amino acids that our body needs.

100 calories = 1/3 cup brown rice

2. Blueberries

This berry is often called the berry of youth. It has a lot of antioxidants and is also high in quercetin and flavonoids, which boost immunity and have a beneficial effect on the liver and brain. In addition, blueberries prevent urinary tract infections.

100 calories = 1 and 1/4 cups fresh or frozen blueberries

3. Broccoli

Broccoli contains one of the most easily absorbed forms of calcium. Like all cruciferous vegetables, it contains the substance sulforaphane, which protects against cancer by stopping its development by activating certain enzymes.

100 calories = 3.5 cups of broccoli

4. Cucumber

This vegetable is an excellent source of nutrients such as vitamin C and magnesium. In addition, cucumber acts as a natural diuretic, which means you are not at risk of bloating and retaining excess water in the body. It is recommended to eat the cucumber with the peel, because it contains silicon, which is very useful for connective tissue, the rigid structure of which will have a beneficial effect on the skin of your face.

100 calories = 3 and ¼ medium fresh cucumbers

5. Almonds

This nut is a natural antioxidant, source of protein and omega-3 fatty acids. It also contains a high content of vitamin E, which makes the skin moisturized and soft by maintaining the necessary level of moisture in the cells.

100 calories = 15 almonds

6. Apple

These fruits contain powerful antioxidants and pectin, which help lower cholesterol levels. In addition, apple peel contains quercetin, a substance that prevents inflammation in the vascular wall.

100 calories = 1 medium apple

7. Apple juice

Freshly squeezed apple juice improves lung function and also prevents the loss of acetylcholine, the most important neurotransmitter of the human nervous system. This substance is necessary for memory and concentration.

100 calories = 1 glass of apple juice

8. Potato chips

Potato chips are a harmful product that should be gradually removed from your diet. The flavorings contained in potato chips affect the reward centers of the brain, so it's no wonder that after eating a couple of them you want more and more.

100 calories = 8 potato chips

9. Chocolate bar

Chocolate is made from cocoa beans, which act as powerful antioxidants on the body, lower blood pressure, soften the skin, improve mood and strengthen the immune system. But for all these beneficial properties to work for you, buy chocolate with at least 70% cocoa content.

100 calories = 1.5 candy bar

10. Sour cream

Of course, as an addition to salads, sour cream is healthier than mayonnaise. But since this product is very fatty, it is still recommended to abandon it and season the chopped vegetables, for example, with Greek yogurt, which is significantly lower in calories.

100 calories = 45 grams of sour cream

11. Coffee and cream

If you add cream or milk to your coffee, you are automatically adding extra calories. Such types of coffee drinks as cappuccino and latte are especially high in calories. Drink coffee without milk or with skim milk.

100 calories = 50 milliliters of cream

Fish, meat, eggs
80 grams of beef or pork (raw, escalope), 150 grams of lean cod or 50 grams of fatty sturgeon, three slices (1cm thick) of boiled sausage, two sausages, one egg, five to six slices of smoked sausage.

Dairy
A glass of milk, 25 - 50 grams of cottage cheese (depending on fat content), 4 - 5 tablespoons of sour cream, half a glass of cream, a glass of kefir, two thin slices of cheese, 100 grams of yogurt.

Fruits
One banana (small), two apples, one orange, four tangerines, one grapefruit, one pear, 25 grapes.

Vegetables
A kilogram of cabbage, two medium potatoes, three onions, one beet, 3 - 4 medium carrots.

Bread, cereals
A piece of white or black bread, a small portion of noodles or pasta, five to six tablespoons of any porridge (in water), peas, beans - three to four tablespoons of boiled product.

Sweets
A tablespoon of condensed milk, two to three tablespoons of jam, five teaspoons of sugar, 50 to 70 grams of ice cream, three pieces of cookies, three to four pieces of dried apricots, prunes, dates.

Nuts- any, about two tablespoons

Sauces, fats
Butter - a small piece (15 grams) 2/3 the size of a matchbox. The butter can be spread on two thin slices of bread. Margarine - 15 grams, lard - 10 grams (thin slice), a tablespoon of vegetable oil, three to four tablespoons of ketchup, two tablespoons of mayonnaise.
Based on materials