When it comes to nutrition or weight loss, everyone thinks about calories. They are counted, remembered, identified, and generally done everything to ensure that there are no more than the required number. For what? Then, by exceeding their limit, we risk gaining excess fat, and along with it, developing health problems. In such cases, a table of caloric content of all products comes to our aid. Thanks to her, we can intelligently think through our diet without harming our figure and body.
Where did the word “calorie” even come from? From Latin, of course. Translated, it means “warmth”. Energy is measured in calories. By consuming a dish, we receive a certain amount of calories. To calculate their quantity, we need to know how many kcal can be contained in 100 grams of the product we consume. These indicators are especially important for losing weight, when a person needs to constantly monitor his diet.
For proper nutrition, which is the basis for the stable, uninterrupted functioning of our body, proteins, carbohydrates and fats are required. They are all expressed in calories. 1 g fat = 9 kcal, 1 g protein = 4 kcal, 1 g carbohydrates = 4 kcal
Knowing these data and how many calories are per 100 grams of product, we can literally sculpt our figure, without forgetting about sports and other attributes of an active healthy life.
To determine how many calories we received during meals, from morning breakfast to evening dinner, we need to refer to the table of caloric content of foods. You can download it for free, print it and use it whenever necessary (there is a download link at the end of the article).
For convenience, I divided all products into groups according to caloric content.
“No-calorie” products. This group included products with a calorie content of up to 30 kcal per 100 g. Why did I call these products that? Read the article about. They are even sometimes called negative calorie foods :)
| Product | Calorie content(Kcal per 100 g) |
| Melon | 8 |
| A pineapple | 10 |
| Dogwood | 10 |
| Orange | 11 |
| Bulb onions | 11 |
| Apricots | 12 |
| Pear | 12 |
| Watermelon | 12 |
| Celery | 12 |
| Horseradish | 19 |
| cucumbers | 19 |
| Salad | 20 |
| Rhubarb (stalks) | 21 |
| Sorrel | 22 |
| Butter | 23 |
| Green onion | 24 |
| Radish | 24 |
| Lemon | 24 |
| Spinach | 24 |
| Patissons | 25 |
| Chanterelles | 25 |
| Saffron milk caps | 26 |
| Zucchini | 26 |
| Asparagus | 26 |
| Tomatoes | 26 |
| Cherry plum | 28 |
| Pumpkin | 29 |
| Cranberry | 29 |
| Champignon | 30 |
Low calorie foods - 30 - 70 kcal per 100 g. These products are perfect for cooking. This and the previous group of products will be your best friends when losing weight.
| Product | Calorie content(Kcal per 100 g) |
| Honey mushrooms | 31 |
| Green beans | 31 |
| Sea buckthorn | 31 |
| Skim milk | 32 |
| Green beans | 32 |
| Beef thigh | 32 |
| Boletus | 33 |
| Turnip | 33 |
| Blackberry | 34 |
| Beef tenderloin | 34 |
| Bulgarian pepper" | 34 |
| Eggplant | 34 |
| Cauliflower | 34 |
| White cabbage | 35 |
| Celery (root) | 36 |
| Blueberry | 37 |
| Cheremsha | 39 |
| 40 | |
| Swede | 41 |
| Radish | 41 |
| Sour cream 20% fat | 42 |
| Cloudberry | 42 |
| Mandarin | 43 |
| Carrot | 43 |
| White mushrooms | 44 |
| Cream 20% fat | 44 |
| Chicken egg (white) | 44 |
| Dill | 45 |
| Wheat flour, premium | 46 |
| Cowberry | 46 |
| Quince | 46 |
| Wheat flour, 1st grade | 47 |
| Plum | 48 |
| Peaches | 50 |
| Mussels | 50 |
| Garlic | 50 |
| Strawberries | 52 |
| Currant | 52 |
| Apples | 52 |
| Gooseberry | 53 |
| Cherry | 53 |
| Rowan | 54 |
| Blueberry | 54 |
| Cherries | 54 |
| Beet | 54 |
| Acidophilus | 55 |
| Parsley | 56 |
| Mulberry | 57 |
| Parsnip (root) | 57 |
| Cow's milk (paste) | 59 |
| Pomegranate | 59 |
| Figs | 59 |
| Raspberries | 62 |
| Yogurt | 64 |
| Goat milk (raw) | 68 |
| Chicken liver | 68 |
| Persimmon | 69 |
| Cod | 69 |
Products of moderate calorie content. In this group I collected products with calorie content from 70 to 200 kcal per 100 g. This is perhaps the most basic group of products from which you can prepare excellent dishes for a healthy and dietary diet. You won’t be able to gain weight with these products :)
| Product | Calorie content(Kcal per 100 g) |
| Haddock | 71 |
| Grape | 71 |
| Pollock | 72 |
| Corn flour | 74 |
| Green peas | 77 |
| Chicken heart | 78 |
| River perch | 82 |
| Sturgeon | 83 |
| Zander | 84 |
| Pike | 84 |
| Potato | 84 |
| Low-fat cottage cheese | 85 |
| Beef kidneys | 86 |
| Acne | 90 |
| Bananas | 94 |
| Shrimps | 95 |
| Beef heart | 96 |
| Veal 1 category | 97 |
| Saira | 100 |
| Beef liver | 105 |
| Bream | 105 |
| Pork liver | 109 |
| Squid | 110 |
| Carp | 112 |
| Chicken fillet | 113 |
| Horse mackerel | 115 |
| Tuna | 136 |
| Pork tenderloin | 142 |
| Chicken stomach | 144 |
| Pink salmon | 147 |
| Cottage cheese semi-fat | 156 |
| Chicken egg (white and yolk) | 157 |
| Quail egg | 168 |
| Beef tongue | 173 |
| Rabbit meat | 183 |
| Chicken leg | 185 |
| Mackerel | 191 |
| Lamb thigh | 198 |
High calorie foods- 200 - 450 kcal per 100 g. These are not foods prohibited for the diet, but you should not overeat them.
| Product | Calorie content(Kcal per 100 g) |
| Lamb 1st category | 209 |
| Beef 1 category | 218 |
| Fat cottage cheese | 229 |
| Beef brisket | 234 |
| Pork feet | 234 |
| Chickens category 1 | 241 |
| Fresh herring | 246 |
| Barley flour | 249 |
| Lamb loin | 257 |
| Prunes | 272 |
| Turkeys 1st category | 276 |
| Dried apricots | 284 |
| Lamb breast | 288 |
| Dried apricots | 290 |
| Raisin | 296 |
| Peeled rye flour | 297 |
| Dates | 298 |
| Barley groats | 303 |
| Pork thigh | 305 |
| Semolina | 307 |
| Seeded rye flour | 309 |
| Beans | 320 |
| Wheat flour, 2nd grade | 320 |
| Lentils | 321 |
| Pearl barley | 342 |
| Corn grits | 344 |
| Long grain rice | 346 |
| Chicken egg (yolk) | 350 |
| Buckwheat | 352 |
| Pshenka | 353 |
| Pork meat | 354 |
| Oatmeal | 361 |
| Pork loin | 383 |
| Soy flour | 384 |
- 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 sign. I didn’t know that corn flakes were so high in calories, but I eat them every day and wonder why the extra pounds don’t go away. Now I'll review my diet. I'll remove some products.
- Pauline
:
Everything needs to be detailed. It's strange that I've never seen anything like this before. But this is very convenient, especially for those people who monitor their health and their weight. I’ll probably save it in my bookmarks too.
- Alina
:
What a great and detailed plaque! 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 in something and I’ll think twice about whether to eat it.
- Dina
:
Tell me, in the morning I eat oatmeal with milk, nuts and dried fruits, and I want to lose weight... I stick to a diet. Maybe I should replace my breakfast with something else, as I understand it, based on the table, it’s quite high in calories?
- Julia
:
How do I know your calorie chart is correct? For example, I have slightly different data on the number of calories in foods, and I took my table from a site where they also said that they have the most correct table, and that using it, many people have lost weight. 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 had a lot more calories. A competent table, now it’s easier to control your diet. I immediately found my mistakes and will take them into account for the future. And I won’t give up my favorite bananas, you can afford one a day!
- Olya
:
I only monitored calories for the first 3 days of the diet, then I stopped, since it was already clear how many calories were in my breakfast, lunch or dinner. Moreover, there are a lot of applications that calculate everything themselves.
- Sonya
:
I look at such tables quite often, naturally the number of calories turns out to be 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 you just wonder how many calories are in a particular product. During the diet period, you generally need to print out that table and hang it on your refrigerator, highlighting the most high-calorie foods.
- Sasha
:
Knowing the calorie content of foods is necessary, especially if you are trying to watch your figure. You need to at least approximately understand what part of the daily requirement you have eaten.
- Rita
:
Once again I’m going on a diet and this time everything will be serious, I downloaded and printed out calorie tables, hung them on the refrigerator and will count calories, once again I am convinced that diets do not work, only counting calories, when they are deficient, fat begins to melt .
- Eve
:
For convenience, I advise everyone to download a calorie counting app. There are a huge number of them. You don’t need to keep everything in your head, carry a cheat sheet with you. You bring in groceries, for example lunch, and everything is ready.
- Christina
:
Thank you for such high-quality and detailed tables, now it will be very easy for me to calculate the correct diet in order to effectively begin to reduce my excess weight!
- Maria
:
I was surprised that there are no carbohydrates in meat, nor in fish. And what fatty caviar!!! You definitely shouldn’t get carried away, it’s also salty – it can retain water. With such a useful table I learn a lot of new things about products.
- Anna
:
I didn’t know before that counting calories was so important for losing weight. I thought I should go on a diet and try to fast. And the greater effect is just with proper nutrition - this tablet is now helping me.
- Angelica
:
From my own experience, I will say that losing weight should begin by studying tables of calorie content of foods, or even better, print it out and put it on the refrigerator. Sometimes it seems to us that there are few calories in a product, we eat without measure, in the end it all gets stored in fat, since I started counting calories, the weight has gone down and all this without dieting, I just eat in moderation, observing the recommended calorie intake.
Modern dietetics suggests using the method of calorie counting for weight loss, thanks to which a person is able to expend more energy than he consumes. Calorie table for weight loss - a list of products or ready-made dishes with the calculated number of calories per 100 grams. They are formulated for all kinds of food, from apples to baked goods.
What is a calorie table
Excess weight is the scourge of modern women and men, and every year this problem becomes more and more urgent. The calorie table for weight loss products, which indicates the energy value of the products, is designed to prevent the problem. This indicator is determined using the amount of proteins, fats and carbohydrates (BJU), the oxidation of which releases a certain amount of energy. The data is stored in a table of caloric content of dishes, and they are used when calculating the kilocalories of food eaten during the diet.
Counting calories for weight loss
Tables of caloric content of foods and ready-made meals will help you lose weight when the daily norm and a person’s need for energy are known. Nutritionists offer different methods to determine the exact figure. To lose 1 kilogram of weight, you need to eat 7700 kcal less than you burn. A table of calories in foods helps you create an optimal diet for weight loss.
Food calorie table
On the Internet there is more than one table of calories for weight loss, containing information about the energy value of vegetables, meat, fruits and other things. For successful weight loss, keep a food diary, enter everything you eat in a day, use a calorie table for weight loss. For the convenience of users, products are divided into groups.
Calorie table for cereals, flour
| buckwheat | |
| cereals | |
| durum wheat flour | |
| premium flour | |
| Rye flour | |
| durum wheat pasta | |
| premium pasta |
Sausages
Dairy
| milk 2.5% | |
| milk 3.2 | |
| yogurt 1.5% | |
| yogurt 3.2% | |
| sour cream 10% | |
| sour cream 20% | |
| Dutch cheese | |
| fat cottage cheese | |
| low fat cottage cheese |
Fruits, berries
| orange | |
| grapefruit | |
| tangerines | |
Calorie table for ready meals
When a recipe includes many products at once, calculating the energy value yourself can be difficult. When we combine ingredients, we add oils and sauces to them, which further complicates the calculation task. To find out the amount of energy in the plate, use a table of calorie content of food for weight loss, which shows the numbers for the finished recipe.
First meal
This table includes the most popular soups that appear on our table more often than others. Please note that the data may be inaccurate due to the characteristics of preparation and the vegetables, meat and cereals used in the recipe:
| chicken broth | |
| vegetable broth | |
| beef broth | |
| pork broth | |
| bean soup | |
| pickle with meat broth | |
| pea soup | |
| meat solyanka | |
| meatball soup | |
| Lenten borscht | |
| borscht with beef | |
| sauerkraut cabbage soup |
Second courses
The calorie table contains options for second courses. When making your own calculations, you should take into account the increase or decrease in volume that occurs during cooking. The final energy value is calculated by multiplying the kcal of the raw product by the portion reduction (increase) factor. Here's the total:
| beef goulash | |
| steam chicken cutlets | |
| fried chicken cutlets | |
| steamed fish cutlets | |
| steamed pork cutlets | |
| chicken chop | |
| pork chop | |
| cabbage rolls with rice and minced meat | |
| liver stewed in sour cream | |
| steamed salmon | |
| pilaf with pork | |
| fried potatoes with mushrooms | |
| dumplings with cottage cheese | |
| homemade dumplings | |
| meatballs with rice |
The nutritional value of salad depends on the ingredients included in its composition. Before preparing, study the contents and conduct an “analysis” of the future treat. For weight loss, it is important that the list of salad ingredients does not contain high-calorie foods. Your figure will benefit from salads on the menu that contain low-calorie ingredients, such as vegetables, eggs, lean meats and cheeses. To make it easier to calculate the calorie content of weight loss products, use a calorie table. It is difficult to calculate the total calorie content, because the numbers depend on the type and amount of dressing.
Porridges and side dishes
All information from the calorie table of ready-made dishes is relative. The content of carbohydrates, proteins and fats may vary depending on the type of product, the characteristics of its preparation, the nuances of the recipe, and methods of technological processing. If you add 10 grams of butter to a serving of porridge, its calorie content will double:
Calorie table for drinks
Drinks are an integral part of nutrition, so it is important to take into account their energy value, which will be shown by the calorie table for weight loss. Many people do not pay attention to the amount of juice or tea they drink per day, and this is completely in vain. Each glass or cup can contain a lot of energy that you won't include in your calorie counter. The only drink that has zero calories is water; other liquids have a certain energy value.
Calorie table for alcoholic beverages
Calorie table for soft drinks
Video: how to count calories in food
When it comes to nutrition or weight loss, everyone thinks about calories. They are counted, remembered, identified, and generally done everything to ensure that there are no more than the required number. For what? Then, by exceeding their limit, we risk gaining excess fat, and along with it, developing health problems. In such cases, a table of caloric content of all products comes to our aid. Thanks to her, we can intelligently think through our diet without harming our figure and body.
Where did the word “calorie” even come from? From Latin, of course. Translated, it means “warmth”. Energy is measured in calories. By consuming a dish, we receive a certain amount of calories. To calculate their quantity, we need to know how many kcal can be contained in 100 grams of the product we consume. These indicators are especially important for losing weight, when a person needs to constantly monitor his diet.
For proper nutrition, which is the basis for the stable, uninterrupted functioning of our body, proteins, carbohydrates and fats are required. They are all expressed in calories. 1 g fat = 9 kcal, 1 g protein = 4 kcal, 1 g carbohydrates = 4 kcal
Knowing these data and how many calories are per 100 grams of product, we can literally sculpt our figure, without forgetting about sports and other attributes of an active healthy life.
To determine how many calories we received during meals, from morning breakfast to evening dinner, we need to refer to the table of caloric content of foods. You can download it for free, print it and use it whenever necessary (there is a download link at the end of the article).
For convenience, I divided all products into groups according to caloric content.
“No-calorie” products. This group included products with a calorie content of up to 30 kcal per 100 g. Why did I call these products that? Read the article about zero-calorie foods. They are even sometimes called negative calorie foods :)
| Product | Calorie content(Kcal per 100 g) |
| Melon | 8 |
| A pineapple | 10 |
| Dogwood | 10 |
| Orange | 11 |
| Bulb onions | 11 |
| Apricots | 12 |
| Pear | 12 |
| Watermelon | 12 |
| Celery | 12 |
| Horseradish | 19 |
| cucumbers | 19 |
| Salad | 20 |
| Rhubarb (stalks) | 21 |
| Sorrel | 22 |
| Butter | 23 |
| Green onion | 24 |
| Radish | 24 |
| Lemon | 24 |
| Spinach | 24 |
| Patissons | 25 |
| Chanterelles | 25 |
| Saffron milk caps | 26 |
| Zucchini | 26 |
| Asparagus | 26 |
| Tomatoes | 26 |
| Cherry plum | 28 |
| Pumpkin | 29 |
| Cranberry | 29 |
| Champignon | 30 |
Low calorie foods - 30 - 70 kcal per 100 g. These products are perfect for preparing low-calorie dishes. This and the previous group of products will be your best friends when losing weight.
| Product | Calorie content(Kcal per 100 g) |
| Honey mushrooms | 31 |
| Green beans | 31 |
| Sea buckthorn | 31 |
| Skim milk | 32 |
| Green beans | 32 |
| Beef thigh | 32 |
| Boletus | 33 |
| Turnip | 33 |
| Blackberry | 34 |
| Beef tenderloin | 34 |
| Bulgarian pepper" | 34 |
| Eggplant | 34 |
| Cauliflower | 34 |
| White cabbage | 35 |
| Celery (root) | 36 |
| Blueberry | 37 |
| Cheremsha | 39 |
| Grapefruit | 40 |
| Swede | 41 |
| Radish | 41 |
| Sour cream 20% fat | 42 |
| Cloudberry | 42 |
| Mandarin | 43 |
| Carrot | 43 |
| White mushrooms | 44 |
| Cream 20% fat | 44 |
| Chicken egg (white) | 44 |
| Dill | 45 |
| Wheat flour, premium | 46 |
| Cowberry | 46 |
| Quince | 46 |
| Wheat flour, 1st grade | 47 |
| Plum | 48 |
| Peaches | 50 |
| Mussels | 50 |
| Garlic | 50 |
| Strawberries | 52 |
| Currant | 52 |
| Apples | 52 |
| Gooseberry | 53 |
| Cherry | 53 |
| Rowan | 54 |
| Blueberry | 54 |
| Cherries | 54 |
| Beet | 54 |
| Acidophilus | 55 |
| Parsley | 56 |
| Mulberry | 57 |
| Parsnip (root) | 57 |
| Cow's milk (paste) | 59 |
| Pomegranate | 59 |
| Figs | 59 |
| Raspberries | 62 |
| Yogurt | 64 |
| Goat milk (raw) | 68 |
| Chicken liver | 68 |
| Persimmon | 69 |
| Cod | 69 |
Products of moderate calorie content. In this group I collected products with calorie content from 70 to 200 kcal per 100 g. This is perhaps the most basic group of products from which you can prepare excellent dishes for a healthy and dietary diet. You won’t be able to gain weight with these products :)
| Product | Calorie content(Kcal per 100 g) |
| Haddock | 71 |
| Grape | 71 |
| Pollock | 72 |
| Corn flour | 74 |
| Green peas | 77 |
| Chicken heart | 78 |
| River perch | 82 |
| Sturgeon | 83 |
| Zander | 84 |
| Pike | 84 |
| Potato | 84 |
| Low-fat cottage cheese | 85 |
| Beef kidneys | 86 |
| Acne | 90 |
| Bananas | 94 |
| Shrimps | 95 |
| Beef heart | 96 |
| Veal 1 category | 97 |
| Saira | 100 |
| Beef liver | 105 |
| Bream | 105 |
| Pork liver | 109 |
| Squid | 110 |
| Carp | 112 |
| Chicken fillet | 113 |
| Horse mackerel | 115 |
| Tuna | 136 |
| Pork tenderloin | 142 |
| Chicken stomach | 144 |
| Pink salmon | 147 |
| Cottage cheese semi-fat | 156 |
| Chicken egg (white and yolk) | 157 |
| Quail egg | 168 |
| Beef tongue | 173 |
| Rabbit meat | 183 |
| Chicken leg | 185 |
| Mackerel | 191 |
| Lamb thigh | 198 |
High calorie foods- 200 - 450 kcal per 100 g. These are not foods prohibited for the diet, but you should not overeat them.
| Product | Calorie content(Kcal per 100 g) |
| Lamb 1st category | 209 |
| Beef 1 category | 218 |
| Fat cottage cheese | 229 |
| Beef brisket | 234 |
| Pork feet | 234 |
| Chickens category 1 | 241 |
| Fresh herring | 246 |
| Barley flour | 249 |
| Lamb loin | 257 |
| Prunes | 272 |
| Turkeys 1st category | 276 |
| Dried apricots | 284 |
| Lamb breast | 288 |
| Dried apricots | 290 |
| Raisin | 296 |
| Peeled rye flour | 297 |
| Dates | 298 |
| Barley groats | 303 |
| Pork thigh | 305 |
| Semolina | 307 |
| Seeded rye flour | 309 |
| Beans | 320 |
| Wheat flour, 2nd grade | 320 |
| Lentils | 321 |
| Pearl barley | 342 |
| Corn grits | 344 |
| Long grain rice | 346 |
| Chicken egg (yolk) | 350 |
| Buckwheat | 352 |
| Pshenka | 353 |
| Pork meat | 354 |
| Oatmeal | 361 |
| Pork loin | 383 |
| Soy flour | 384 |
Caloric value, or energy value, is the amount of energy that is released when nutrients are oxidized during metabolism.
Calorie content of ethyl alcohol 96% alcohol amounts to 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 are required to indicate this on their products!
Why are many people surprised, “I eat almost nothing, I just drink vodka, but I’m getting fatter 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 0.75 container contains the daily calorie intake of an average person! For comparison: 100 grams of vodka is 100g. pancakes with butter, 100g. beef meatballs or 100g. stewed meat.
There is an opinion that alcohol calories are “empty” because they do not contain nutrients, which means they cannot be stored as fat and therefore alcohol calories do not make you fat. It's a delusion! This just means that the calories from alcohol cannot be stored directly into fat. Alcohol calories, the so-called “empty” calories, are pure energy that the body needs to expend. You've probably noticed that people become more active under the influence of alcohol. 🙂?
The body, receiving a dose of such empty calories, immediately adjusts itself in such a way as to get rid of them first. those. first, the body burns alcohol calories, and then all the others, if there is still such a need for it. The body cannot transfer alcohol, this harmful product in large quantities, into reserve, therefore it strives with all its might to remove it 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 provide a lot of energy to the body, and the body needs to spend this energy received. And if you not only drink alcohol, but also eat something else 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, calories from alcohol, as already mentioned, are burned first, and calories that come from food are simply not consumed, but having a nutritional basis, they are stored as 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 “scientifically proven facts” when they say that the calories in alcohol are “empty” and these vodka calories do not make you fat. They're getting fatter!
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