The human need for energy contained in foods is an important factor in the existence of the whole organism as a whole. Human life is impossible without energy consumption, and in order to replenish strength, one or another individual needs a different set of basic nutrients. Knowledge about the nutritional value of products will be useful not only for athletes, but also for those who wish to lead a healthy lifestyle. The main sources of energy found in any food are proteins, carbohydrates and fats. The right combination of these nutrients will help keep your body functioning at a high level.
What is the nutritional value of food
This is a complex property of food, containing a certain amount of energy, which is formed during the oxidation of carbohydrates, fats and proteins. It is necessary for the basic physiological and chemical functions of the body. Any element of food consumed by a person, whether it is of animal or vegetable origin, has its own calorie content, which is measured in kilocalories or kilojoules. The complex, which lies in the nutritional value of food, consists of the following elements:
- the energy value;
- biological effectiveness;
- glycemic index;
- physiological value.
The energy value
EC - the amount of energy released in the human body when eating a particular food. The energy value (calorie content) should approximately coincide with its costs. Changes to a greater or lesser extent are bound to lead to unpleasant consequences. For example, the regular accumulation of food energy that exceeds the daily needs of the body is a path to obesity, so it is important to calculate the proportion of fats, proteins and carbohydrates consumed depending on personal activity. This can be done online at most nutrition websites.
Biological efficiency
This definition means an indicator of the quality of fatty components in food, the content of polyunsaturated acids, vitamins, and other essential minerals in it. There are many of these substances in nature, but only 22 of them are needed to build the body. Eight amino acids are essential (they are not synthesized on their own):
- methionine;
- leucine;
- tryptophan;
- phenylalanine;
- lysine;
- isoleucine;
- valine;
- threonine.
Glycemic index
In addition to calories, any product consumed by a person has a glycemic index (GI). This is a conditional definition of the rate of breakdown of carbohydrate-containing food. The GI of glucose is considered to be 100 units. The faster the process of splitting any product, the greater its glycemic index. Dietitians divide food into groups with high (empty carbohydrates) and low (slow) GI.
Physiological value
This element of nutritional value is determined by the ability of products to influence important systems of the human body:
- Pectin and fiber (ballast substances) favorably affect the digestion of food and intestinal patency.
- Coffee and tea alkaloids excite the cardiovascular and nervous systems.
- The vitamins contained in the products adjust the immunity of the human body.
Food value and calorie table
Having carefully considered all the tables below, you have the opportunity to quickly plan your diet, filling it with healthy products with a pre-known calorie content and composition. The benefits of such an action will be unequivocal: the body will receive everything it needs, but not in excess, but exactly as much as it can spend in a day. The division into groups is convenient, because it is immediately clear what is best combined with what.
- Dairy and dairy products
The food elements of this group are the basis of nutrition for people who prefer a healthy lifestyle. Milk is rich in calcium, vitamins and minerals, and is well absorbed in the body. A large amount of proteins in cheese, kefir, fermented baked milk or cottage cheese is the main value of these products. A diet based on dairy products helps to stabilize the gastrointestinal tract due to the natural bacteria in the composition.
| Products (per 100 grams) | Carbohydrates | Calorie content (Kcal) |
||
| Condensed milk | ||||
| Low fat cream | ||||
| Cream 20% | ||||
| Dutch cheese | ||||
| goat cheese | ||||
| Low-fat cottage cheese 0% | ||||
| Fat cottage cheese 18% | ||||
| Sour cream 15% | ||||
| Butter 72.5% | ||||
| Butter 82.5% | ||||
| Margarine | ||||
| Ryazhenka 2.5% | ||||
Meat, eggs
Meat products are an essential source of protein. They also contain many vitamins and minerals - taurine, creatine, and others. Meat is the most sought-after product in the human diet, and dishes made from it number in the thousands. The muscle and adipose tissues of animals do not contain much fat, however, in the cooking process (frying, boiling, stewing), the use of oil or sauces, which replace the ratio of proteins / fats / carbohydrates, is of great importance.
| Products (per 100 grams) | Carbohydrates | Calorie content (Kcal) |
||
| Pork neck | ||||
| Pork ham | ||||
| Pork brisket | ||||
| beef ham | ||||
| beef tongue | ||||
| beef brisket | ||||
| Lamb ham | ||||
| Lamb shoulder | ||||
| Veal ham | ||||
| Veal tenderloin | ||||
| Turkey breast | ||||
| Turkey leg | ||||
| Turkey wings | ||||
| chicken fillet | ||||
| chicken ham | ||||
| chicken wings | ||||
| Chicken egg | ||||
| quail egg |
- Fish and seafood
Dishes made from products of this category occupy a large place in human life due to their high nutritional value and their taste. Seafood meat contains many vitamins, important trace elements (calcium, phosphorus, etc.). Proteins found in fish dishes (river, sea) are easier to digest than animal meat - a big plus for the functioning of the human body.
| Products (per 100 grams) | Carbohydrates | Calorie content (Kcal) |
||
| river perch | ||||
| Shrimps | ||||
| squids | ||||
- Bakery products and cereals
Cereals are another important element of the human diet. Grains serve as a source of carbohydrates and vegetable protein. The use of bakery products obtained from cereals adversely affects the figure. The calorie content of bread is very high, and due to the fact that its nutritional value is built on “fast” carbohydrates, an unpleasant process occurs - the level of glucose in the blood rises, thereby actively contributing to the formation of subcutaneous fat. For people who carefully monitor their figure, the use of bakery products is contraindicated.
| Products (per 100 grams) | Carbohydrates | Calorie content (Kcal) |
||
| Bun city | ||||
| Bread Borodino | ||||
| wheat bread | ||||
| Rye bread | ||||
| Pasta | ||||
| rice brown | ||||
| Semolina | ||||
| oatmeal | ||||
| Pearl barley | ||||
| Barley groats |
- Fruits vegetables
Vegetables and fruits play a significant role in the preparation of proper nutrition. These products are the main suppliers of vitamins, mineral salts, carotene, a number of carbohydrates and phytoncides. Vegetables and fruits actively contribute to the preparation of the digestive system for the adoption of fatty and protein foods. Due to the high water content in the composition, the energy value of these elements of the food chain is much lower than that of other products.
| Products (per 100 grams) | Carbohydrates | Calorie content (Kcal) |
||
| Potato | ||||
| White cabbage | ||||
| boiled corn | ||||
| Green onion | ||||
| Onion | ||||
| Bulgarian pepper | ||||
| Orange | ||||
| Grape | ||||
| Grapefruit | ||||
| Strawberry |
Humans have been eating fish for a long time. It is used in boiled, fried and baked form. Canned food is made from it, dried, salted or smoked. Such widespread use is explained by the high nutritional value of fish and its taste. The rich chemical composition and low calorie content make it the best dietary product.
Fish species
To begin with, let us dwell on the classification of these aquatic vertebrates. There are about 20 thousand species of fish. But a person eats no more than three hundred. All edible fish are divided into two large groups: river and sea. They differ in taste and nutritional value. Most fish have brownish or gray flesh. It has lower taste and nutritional qualities. White and red fish are considered more valuable. This group includes the sturgeon and salmon families. They are considered a delicacy and have a high nutritional value.
The fish used for human consumption is called commercial. Several of its families are the most common:
- Most of all in the world catch herring fish. These are herring, anchovy, ivasi, herring, sprat and sardine. They are valued for their taste and rich chemical composition.
- Codfish are the most affordable food for many segments of the population. In addition to cod, this family includes: burbot, navaga, pollock, hake, blue whiting and haddock.
- The most valuable and useful is the fish of the salmon family. These are salmon, trout, chum salmon, pink salmon, salmon and many others.
- Of the freshwater fish, sturgeons are considered the best. They are quite rare, and their meat has a high nutritional value. The most famous representatives of the family are sturgeon, sterlet, beluga.
- More common, but no less useful are representatives of the carp, perch, pike, and catfish families.
The benefits of fish
This is a very valuable dietary product. After heat treatment, fish meat becomes loose and easily absorbed by the body. During cooking, a large number of extractive compounds pass into the broth. Their main value is to stimulate digestion. Therefore, fish broth is considered useful, especially for gastritis with low acidity, in the absence of appetite and after serious illnesses. Eating a large amount of fish prevents the development of cardiovascular diseases, improves mental activity, and protects against cancer.
The benefits of fish are explained by its special and diverse composition:
- it contains a large number of essential amino acids and easily digestible protein;
- due to the small amount of connective tissue, it is digested quickly and completely;
- there are a lot of Omega-3 fatty acids;
- contain essential trace elements such as copper and iodine.
Chemical composition
The value of fish and its suitability for human consumption largely depends on the composition. Most of it is water, proteins and fats. It also contains minerals and vitamins, and there are very few carbohydrates. The chemical composition of fish depends on its species, age, sex, habitat and even the time of capture. It can differ in the same, but differently prepared representatives of the family. For example, the calorie content of boiled fish is less than fried, besides, the former is more useful. Most of the nutrients are found in the fresh product.
The amount of water in fish meat can range from 50 to 90% depending on its variety. And its taste qualities are provided by extractive nitrogenous compounds, such as guanidine. There are few minerals in fish - no more than 3%, but they are very valuable for health. There are almost no carbohydrates, they are represented only by glycogen, which provides a special smell and sweetish taste of this product.
Squirrels
The nutritional value of fish lies in the fact that it is a source of complete, but easily digestible protein. Although compared to the meat of mammals, the taste of aquatic inhabitants is less pronounced. Fish proteins are perfectly balanced in amino acids. In addition, they are absorbed by 97%. The protein content in meat is 15-20%. The main and most valuable species are albumin, myoglobin and L-ichthulin. A lot of methionine, lysine and tryptophan - essential amino acids that improve the absorption of food.
Compared to animal meat, there are very few purine compounds in fish. This ensures the absence of a sharp unpleasant odor and a particular taste.
Fats
To a greater extent, the nutritional value of fish and its benefits are provided by a significant amount of polyunsaturated fatty acids. They have a low melting point, so they are well absorbed by the body. Omega-3s have been proven to be essential for health. Their deficiency can cause the development of ulcers, coronary heart disease, arthritis, and dermatological diseases. And it is fish that is the main source of these fats. But not all of its varieties are equally valuable. According to the fat content, fish is divided into several groups:
- Skinny - not fat at all. Contains up to 3% fatty acids. These are freshwater perches, pike, the cod family and most river species.
- Medium fat fish containing up to 8% fat. This group includes sea bass, sprat, carp, catfish.
- Oily fish with a fat content of 8 to 20% (mainly marine). These are mackerel, saury, whitefish, all representatives of sturgeons.
- Salmon, herring, as well as eel and lamprey are considered especially oily fish. They contain 34% fat.
Most of the fats in the cod liver - about 70%.
Vitamins and minerals
If we consider the chemical composition of fish, it will be found that it is a supplier of valuable elements to the human body. Namely minerals and vitamins. The important thing is that they are easy to digest. Their number depends on the type and habitat of the fish. Marine representatives are considered the most valuable. Their meat contains a lot of iodine, as well as phosphorus, magnesium, calcium, manganese, zinc, fluorine, copper and other minerals.
A feature of fish is that it contains fat-soluble vitamins A, E, K and D, which are difficult to obtain from other products. And they are easy to digest. Most of them are found in the liver, as well as in fatty fish. The meat of other varieties contains mainly B vitamins.
calories
The energy value of fish is not as high as, for example, that of animal meat. This is due to its high digestibility and special composition. Therefore, fish is considered a dietary product. Its calorie content depends on the type. And also on the method of preparation. If, for example, in species such as hake, pike perch or pangasius, fresh calorie content does not exceed 90 kcal, then after frying it increases to 110-114 kcal. Smoked, dried and salted fish also have a high energy value. Therefore, for dietary nutrition, it is better to use it in boiled form. The calorie content of boiled fish is about two times less than that of cooked in a different way.
Features of river fish
The meat of freshwater inhabitants has been used for food since ancient times. It is considered very valuable in nutritional terms. This meat is more tender and slightly sweet in taste. But the disadvantage of most species of river fish is the presence of a significant number of small bones.
The following species are considered the most valuable: catfish, carp, perch, pike, pike perch, tench, trout and others. They are fried, boiled, salted or smoked. River fish is considered very healthy due to the high amount of essential nutrients.
Marine fish: nutritional value
These representatives of the water element contain more extractive substances, so their taste and smell are more pronounced. In addition, such fish contains many essential amino acids. For example, taurine in sea bass, cod or tuna helps regulate blood pressure and sugar levels.
But sea fish is especially valuable due to the presence of Omega-3 polyunsaturated fatty acids. They help strengthen the walls of blood vessels, improve vision, and prevent cardiovascular diseases. Oily fish contains vitamins A, E and D, which are not synthesized by the body. In addition, it contains more minerals than freshwater. It is especially rich in iodine and copper. Therefore, sea fish is considered more valuable in terms of nutrition.
CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS
Nutritional value and chemical composition "Fish-leaf".
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.
| Nutrient | Quantity | Norm** | % of norm in 100 g | % of the norm in 100 kcal | 100% normal |
| calories | 110 kcal | 1684 kcal | 6.5% | 5.9% | 1531 |
| Squirrels | 20.3 g | 76 g | 26.7% | 24.3% | 374 g |
| Fats | 3.2 g | 56 g | 5.7% | 5.2% | 1750 |
| Water | 75.1 g | 2273 | 3.3% | 3% | 3027 |
| Ash | 1.4 g | ~ | |||
| vitamins | |||||
| Vitamin A, RE | 60 mcg | 900 mcg | 6.7% | 6.1% | 1500 g |
| Vitamin B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 2.5% | 3750 g |
| Vitamin B2, riboflavin | 0.06 mg | 1.8 mg | 3.3% | 3% | 3000 g |
| Vitamin PP, NE | 2.33 mg | 20 mg | 11.7% | 10.6% | 858 g |
| Macronutrients | |||||
| Potassium, K | 300 mg | 2500 mg | 12% | 10.9% | 833 g |
| Calcium Ca | 30 mg | 1000 mg | 3% | 2.7% | 3333 g |
| Magnesium | 35 mg | 400 mg | 8.8% | 8% | 1143 g |
| Sodium, Na | 100 mg | 1300 mg | 7.7% | 7% | 1300 g |
| Sulfur, S | 190 mg | 1000 mg | 19% | 17.3% | 526 g |
| Phosphorus, Ph | 255 mg | 800 mg | 31.9% | 29% | 314 g |
| Chlorine, Cl | 165 mg | 2300 mg | 7.2% | 6.5% | 1394 |
| trace elements | |||||
| Iron, Fe | 1.8 mg | 18 mg | 10% | 9.1% | 1000 g |
| Iodine, I | 30 mcg | 150 mcg | 20% | 18.2% | 500 g |
| cobalt, co | 20 mcg | 10 mcg | 200% | 181.8% | 50 g |
| Manganese, Mn | 0.05 mg | 2 mg | 2.5% | 2.3% | 4000 g |
| Copper, Cu | 70 mcg | 1000 mcg | 7% | 6.4% | 1429 |
| Molybdenum, Mo | 4 mcg | 70 mcg | 5.7% | 5.2% | 1750 |
| Nickel, Ni | 6 mcg | ~ | |||
| Fluorine, F | 430 mcg | 4000 mcg | 10.8% | 9.8% | 930 g |
| Chrome, Cr | 55 mcg | 50 mcg | 110% | 100% | 91 g |
| Zinc, Zn | 0.6 mg | 12 mg | 5% | 4.5% | 2000 |
The energy value leaf fish is 110 kcal.
Main source: Skurikhin I.M. etc. Chemical composition of foodstuffs. .
** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.
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The ratio of proteins, fats and carbohydrates:
Knowing the contribution of proteins, fats and carbohydrates to caloric content, you can understand how a product or diet meets the standards of a healthy diet or the requirements of a particular diet. For example, the US and Russian Departments of Health recommend 10-12% of calories from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.
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USEFUL PROPERTIES OF FISH-LEAF
leaf fish rich in vitamins and minerals such as: vitamin PP - 11.7%, potassium - 12%, phosphorus - 31.9%, iodine - 20%, cobalt - 200%, chromium - 110%
What is useful Fish-leaf
- Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
- Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
- Iodine participates in the functioning of the thyroid gland, providing the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and a slowdown in metabolism, arterial hypotension, stunted growth and mental development in children.
- Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
- Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.
You can see a complete directory of the most useful products in the application - a set of properties of a food product, in the presence of which the physiological needs of a person for the necessary substances and energy are satisfied.
vitamins, organic substances needed in small amounts in the diet of both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during cooking or food processing.
The composition of fish meat depends on many factors, such as species, age, type of nutrition, growing conditions. However, all types of fish are a valuable food product. The percentage of fat in fish is 0.13-27%, protein - 12-24%, the limit value of carbohydrates - no more than 1%.
Fish are divided into species according to origin (marine or freshwater fish) or according to their fat content. Saltwater fish have more fat than freshwater fish and therefore contain more omega-3 fatty acids. But fatty freshwater fish are also rich in omega-3s. Lean fish is low in these acids, but rich in other nutrients. In general, such a division looks like this:
sea fish: salmon, mackerel, tuna, herring, halibut, cod, sprat
freshwater fish: bream, barbel, carp, carp, trout, roach, tench, sturgeon, pike perch
lean fish: hake, cod, tilapia, perch, tench, pike, macrouronus, pollock, sea bream, roach
medium fat fish: trout, perch, carp, flounder
oily fish: halibut, salmon, eel, tuna, herring, mackerel, sardines, sprats.
What do we get from fish?
The most important nutrient rich in fish is omega-3 fatty acids. In fish, they are represented by two groups - eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids. It is worth noting that fish from the northern seas contain a lot of EPA, and from the southern seas DHA.
Omega-3 unsaturated fatty acids are found mainly in fish. In plant foods, we can find another type of omega-3 acid family - alpha-linolenic acid (linseed, rapeseed, soybean oil), from which EPA and DHA can be synthesized in the body. Omega-3s have the following effects on the body:
Another important component found in high concentrations in fish is iodine. This is a very important element for the proper functioning of the body, which is involved in the synthesis of thyroid hormones such as thyroxine and triiodothyronine. They manage the metabolism of the body, its growth, maturation, thermogenesis, the proper functioning of the nervous system and the brain.
Another element rich in fish is selenium. It has antioxidant properties that protect the body from aging and cancer. It is also important for the normal functioning of the genital organs, the musculoskeletal and cardiovascular systems.
Vitamin D, found in fish, is important for the intestines, kidneys and bones. Its deficiency can adversely affect the skeletal system in children (rickets), as well as in adults (osteoporosis, osteomalacia).
If you eat fish together in the bones, then you can get a sufficient supply calcium. Its absorption, as a rule, occurs in the bone tissue, but it is also important for the nervous system, muscles, and normal heart function. It also has anti-inflammatory and anti-allergic effects. With a lack of this element, bone problems (rickets, osteoporosis, osteomalacia), as well as seizures, muscle spasms, or outbursts of anger occur.
The fish also contains magnesium, which is important for bones, nervous, cardiovascular, muscular systems. It is involved in the metabolism of carbohydrates, calcium, sodium, potassium, phosphorus, vitamin C. Magnesium also has an anxiolytic and antidepressant effect. Thus, if there is too little magnesium in the body, depression, irritability, muscle spasms, and convulsions appear.
It is recommended to eat fish at least twice a week. It is important to ensure that it is properly grown, namely without the use of harmful additives, in clean water. This is the only way to keep your body healthy.
fish calories: 120 kcal.*
* average value per 100 grams, depending on the type of fish and cooking method
Fish is considered an indispensable product for dietary nutrition. Thanks to the beneficial properties of the product, the body is saturated with all the beneficial nutrients. When losing weight, you should pay attention to less fatty varieties.
Nutritional value of sea and river fish
Sea fish has the highest nutritional value, the calorie content of which varies from 100 to 300 kcal. These are trout, mackerel, herring, salmon, etc. Compared to river inhabitants, they have more saturated fatty acids. However, many trace elements are also found in river fish with a calorie content similar in numbers to fruits and vegetables. This indicator directly depends on the amount of fat in the product.
With regular use of fish, well-being improves significantly, strength and energy appear, blood vessels, nails and hair are strengthened.
The positive effect is due to the content of omega-3 fatty acids, a large amount of minerals and vitamins in the product. Lake and river are inferior in terms of the number of nutrients (proteins, omega-3 acids, iodine and calcium) to ocean inhabitants and marine ones. The fattest ones are herring, salmon, halibut and mackerel (more than 8% fat), the opposite category is flounder, blue whiting, pollock, hake and cod (less than 2%).
How many calories are in boiled, fried, baked fish
The best option for dietary nutrition is to use fresh, high-quality fish, and cook it for a couple or by boiling, baking, stewing. It is not recommended to eat a canned, salted, smoked or fried product, as useful properties are lost, and the energy value only increases. The addition of ingredients such as cream, butter, mayonnaise and cheese also affect the calorie content of the finished dish.
On average, after additional processing, the nutritional value of the product increases by more than 20%.
For example, the calorie content of boiled pike is about 98 kcal. Pink salmon with a calorie content of 142 kcal is recommended to be boiled, baked and stewed (168-184 kcal). The fried product contains 60 kcal more than other processing methods. Salmon, the initial value of which is 142 kcal, after steaming - 162 kcal. If you need to bake the product, then it is best to do it without oil, but using paper or foil.
Fish calorie table per 100 g
To understand what is the nutritional value of a particular variety, and how much product should be consumed per day without harm to the figure, a detailed table of calories per 100 g will help.
Varieties for diet food
If a woman plans to include fish in her daily diet during a diet, then she should take into account the fat content of the product. More fatty varieties with an indicator of 8% and above should be eaten no more than 1 time per week. The most dietary variety with red meat is trout, the calorie content of which is from 90 to 130 kcal.
The following marine and river inhabitants are safe for the figure:
- pollock,
- vobla,
- lemonema,
- perch,
- cod,
- navaga.
Such varieties are distinguished by low nutritional value - up to 100 kcal. It is recommended to include in the menu any variety with a fat content of up to 4%, most often with white pulp. For a change, you can cook soufflés, casseroles, meatballs and more. etc. Read more about in our publication.
With the right approach to the choice of seafood and freshwater reservoirs, you can not only get rid of extra pounds, but also significantly improve the general condition of the body. A variety of recipes will help expand the menu and enjoy the great taste of the product.
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