Food and calories table in 100 grams. List of the highest calorie foods

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

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

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

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

The body, receiving a dose of such empty calories, immediately rearranges itself in such a way as to get rid of them in the first place, those. first, the body burns alcohol calories, and then all the rest, if there is such a need for this. Alcohol, this product, which is harmful in large quantities, the body cannot transfer to a reserve, therefore, it strives by all means 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 give a lot of energy to the body, and the body needs to spend this energy. And if you not only drink alcohol, but eat at least something on the same day :), then the body receives much more energy than from food without alcohol. And since it is more difficult for him to spend more energy, the calories from alcohol, as already mentioned, are burned first of all, and the calories that come from food are simply not consumed, but having a nutritional basis, they are deposited in the form of fat in fat depots.

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

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

Nature is arranged in such a way that a person does not gain extra pounds, even if he eats more than what is allowed. With constant overeating, these foundations collapse, which leads to obesity. The person can no longer control his appetite and becomes fat over time. It is possible to prevent such transformations through the use of a table of the energy value of food and ready meals.

What are calories?

Calories are the amount of energy a person gets when eating. To maintain normal body weight, you should utilize the energy received during meals completely. If the balance of energy “income” and “expenditure” is disturbed, extra pounds appear, which negatively affect not only the appearance of a person, but also his health.

Today, the number of calories in food is determined using a special technique, which involves the use of an instrument such as a calorimeter. With its help, the caloric content of products and already prepared dishes is measured by burning in an isolated chamber. The data obtained are combined by a table of the energy value of dishes and individual products. After the experiments, the data obtained fully correspond to 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 on the example of oatmeal "Hercules"

To get a better idea of ​​calories, consider the energy value of Hercules oatmeal. To calculate calories, you need to know exactly how many nutrients are included in food. All food contains different amounts of minerals and vitamins, so you should include food that has a balanced composition in your diet.

Every day, a person needs to replenish the body's needs for substances such as nutrients. The most low-calorie and healthy 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.
• Fats - 6.2 grams.
• Dietary fiber - 6 grams.
• Ash - 1.7 grams.
• Fatty acids - 1.4 grams.
• Disaccharides, monosaccharides - 1.2 gr.

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

food calorie tables

Using the calorie table, each person can calculate the amount of energy received from food. Such principles of nutrition help prevent obesity and related diseases. Calories are not absorbed 100%. Experts say that proteins are digested by 85%, and fats by 94%. The absorption of fast carbohydrates is best - 96%. Fats have the highest calorie content. There are approximately 90 kilocalories in 100 grams of fat. When splitting, 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

Energy value of sweets

Energy value of bakery products

Calorie table of finished products

You can count the calorie content of food products not only before they are cooked, but also after. During cooking, the energy value of products changes significantly. When cooking, calories go into the soup, and some of them completely evaporate when 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 meals, you need to know the initial amount of food before cooking. Next, you should multiply the calories of the product by this amount, and then summarize all the indicators among themselves. 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.

We lose weight without stress and harm to health - a table of caloric content of foods and ready meals. An effective technique with lasting results!

Calorie counting is a very effective way to lose weight. The main advantage of this method is the stability and longevity of the result obtained -
adhering to the recommended average daily personal calorie intake, you will not gain weight again.
The advantage is also the ability to eat your favorite food, limiting yourself only in quantity, thus diversifying your diet as much as possible without driving yourself into stress.

Determine your rate and eat in accordance with this figure, using the table of caloric content of food and ready meals.

The formula for calculating the average daily personal norm.

The result is multiplied by the individual indicator of physical activity.

• 1.2 - minimum movements, sitting work, driving a car, no additional physical activity;
• 1.3 - low motor load, the need to move a lot every day on foot or jogging 1-2 times / week, cycling, team sports, light physical labor;
• 1.5 - attending a fitness club 3-5 times a week, active physical labor;
• 1.7 - high physical activity, regular heavy physical labor or daily long-term sports;
• 1.9 - very high level of physical activity. Usually, athletes live in this mode before competitions.

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

When planning your menu, distribute the main amount of food at lunchtime, do not forget 1-2 snacks between meals.

We add, record, store information.
We calculate everything once, remember it, and then we have a pleasant time at a party or a restaurant, and do not spend 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, continue to accumulate reserves, or undereat, which is even worse, because, getting used to a small amount of food, the body will slow down the metabolic processes and the weight will be pick up even faster.

It is important to take into account some of the nuances.

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

2. When calculating the first courses on meat, we take the total of all components, taking into account the broth. If the meat is taken out, only 20% is taken into account, passing into the broth.

3. Boiled meat, poultry, fish, vegetables are considered raw, minus 20% loss in 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 that does not contain calories and increase in weight and volume due to its absorption.

Calculation examples.

There are 338 calories in 100 g dry pasta. After boiling, the weight of pasta increased to 200 g, but the nutritional value decreased by 2 times. Thus, in 200 g of ready-made pasta, there are the same number of kcal.

For 100 gr. cereals account for 300 kcal, which means that the finished porridge with a weight of 300 g contains a similar amount.

The figures are approximate, everyone loves 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, pickled fish contains 2 times more calories than raw. Fruits and vegetables do not lose their nutritional value after salting.

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

7. Do not eat fruits and berries in compote - consider only 30% of their calories. A dried fruit bowl contains 0 kcal. The calculated final nutritional value of the compote, together with fruits and berries, is distributed by the weight of the entire liquid.

Calorie food table per 100 grams.

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

Calorie counting is not just another diet, but a way of life. It does not mean 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 diverse as possible, include proteins, fats, carbohydrates, and fiber in the proper amount. Rationally distribute the daily volume of food during the day, eat in small portions every 2-3 hours, do not overeat at night! Move more, walk in the fresh air.

Striving for ideal forms, you should start this difficult journey with nutrition adjustments. Making a menu is not as easy as it seems at first glance. It is necessary to pay attention to the calorie content of dishes and their nutritional value. To make it easier for you, we have selected the most delicious and healthy products for weight loss with an indication of the calories of each.

Factors affecting the calorie content of foods

Calories are needed by a person for energy.

However, there are nutritious foods, the excessive use of which entails negative consequences:

• metabolic disorder;
• diseases of the gastrointestinal tract;
• obesity, etc.

Therefore, paying attention to the calorie content of dishes is important for everyone, but especially for those who follow their figure.

The number of calories that have entered the body largely depends on how much the energy value of the product has been absorbed in the digestive tract.

During normal functioning of organs and in the absence of diseases, substances are absorbed in the following quantities:

• fats - 9.3 kcal / g;
• proteins - 4.5 kcal / g;
• carbohydrates - 4.1 kcal / g.

The number of calories in raw foods can vary depending on the following factors:

1. Heat treatment. Boiling and frying increases the nutritional value of dishes.
2. Grinding and mixing. Products in the consistency of puree are easier to digest by the body with minimal loss of energy value.

Substances that could not be absorbed by the body are deposited in the fat layer. Hence the notorious extra weight.

Table: calorie content of products for weight loss by group

Here are the main products that traditionally "live" on our table, indicating the number of calories. For convenience, the food calorie table is divided into groups.

Vegetables and greens

Fruits and berries

Along with vegetables, fruits and berries are considered low-calorie foods.

The calorie table and the calorie content of products are not separate concepts. Therefore, in this article we will analyze them in great detail.

In everyday life, each of us constantly encounters such a word as "calorie", but we do not think about its meaning, what it means and what it is for at all, but you need to know this ...

Food for a person is a building material and, at the same time, fuel, and, taken together, all this gives strength (the ability) to move, breathe, think, in a word, live. After all, life is worth everything - this is the most precious thing we have, because without life we ​​would not have loved and dear people, our favorite business and all that we have. Therefore, food (food), in moderation, which we eat, thanks to the process of digestion (splitting and assimilation of nutrients) provides almost everything that the body needs, and this is energy for the work of the whole organism and building materials that create and regenerate each cell in our body.

The amount of energy depends entirely on the calorie content of the product, and building materials on its composition. As a result, it turns out that the caloric content of food and its composition are very important for us, since our “quality” of life will depend on this.

food calorie table- this is such a table where the energy value of any product per 100 grams is indicated. Thus, it shows how much energy the body will receive when consuming 100 grams of a particular product. Also in this table is the ratio of the main elements (nutrients), such as: proteins, carbohydrates, fats and water per 100 grams of product. Therefore, food containing a large amount of fat, has a high calorie content. Due to this, in most cases, excess weight is gained. But, what is most interesting, foods containing a large amount of water and fiber (fibers) are not able to lead to excess weight, and these are vegetables, fruits, grains and legumes.

Fats- also the main source of energy that enters the body to a greater extent from fats, and to a lesser extent from carbohydrates. Fats are divided into: saturated fats and unsaturated fats. Saturated- mainly fats of animal origin, which are in a solid state at room temperature, for example, lard, cow butter, sour cream, and so on. unsaturated fats- vegetable origin, which include polyunsaturated fats and monounsaturated. At room temperature, these fats are in a liquid state. One gram of fat provides 9 kilocalories.

Squirrels- the main building material of the body, consisting of amino acids that cells need for growth and regeneration (recovery). Proteins are divided into vegetable (inferior) and animal (complete). Protein-rich foods: eggs, dairy products, seafood, meat (poultry, beef, pork), nuts, and so on. One gram of protein provides 4 kilocalories. But what is most interesting is that proteins are not deposited in fats, but they cannot be neglected either, otherwise kidney dysfunction can be caused.

Water- this is the basis of our body and its percentage in the body ranges from 70% to 90%, depending on age (its importance is already clear here). It is involved in all metabolic processes of the body, is a solvent of inorganic and organic substances. Thanks to the water balance, fats easily leave the body, and for this you just need to drink a lot, but whoever has a violation of the water-salt balance, it is contraindicated to consume a lot of fluid.

Caloric content of products (energy value)- this is the amount of energy that will be released in the body as a result of the breakdown of food, subject to its complete assimilation. Calorie content is measured in kilocalories (kcal) or kilojoules (kJ), but often the prefix “kilo” is removed (for convenience) due to the fact that there is the concept of “food calorie”, and this is the same as energy value. In different sources, they write the daily calorie intake from 2000 to 3500, so the question arises, what should be the norm per day? But no one will answer this question for you, because we are all different and there are many factors for the assimilation of food - from illness to the area of ​​\u200b\u200bresidence. However, it is believed that the minimum consumption of kilocalories per day should be at least 1300-1400 (with a margin), otherwise the metabolism may slow down significantly (the economy mode is turned on), as a result, the body will try to gain fat with each piece of food eaten. stock. Although this is all individual and there are no exact numbers, therefore the MAIN THING is never to drastically reduce calories, but do it very gradually, because that's when progress will be on the face.

The human body is a very complex and unique biochemical system that needs energy to function. It is spent on all life processes: breathing, organ function, movement, maintaining body temperature, thinking, creating and regenerating cells, digesting food, and much more. Take even cells in which up to a thousand chemical reactions take place every second, or the same brain, where millions of processes take place every second. Therefore, to ensure all processes, food is needed (any food has its own calorie content), which turns into energy.

How many calories per day do you need to not gain weight

To date, there are quite a lot of all sorts of analyzers, calculators and tables that supposedly show us the exact value of calories needed by the body per day. But this is all relative (deception), since we are all different, with different metabolisms, physical activity, muscle mass, places of residence, and so on.

Weight gain is due to the fact that more energy comes from food than is consumed by the body (life activity, physical activity), but the body cannot throw out too much - it gains excess for a rainy day into fat molecules (fat reserve). As a result, if you consume fewer calories than you expend, then the weight will go away. However, the question has already matured for you: “Then how do you know how much energy per day you need in order not to gain weight or lose weight?” You will find the answer to this question in the article:.

Tips for reducing calorie intake

• Drink a glass of water 15 minutes before meals, this will reduce the feeling of hunger and you will eat less.
• When eating, it is recommended to eat dishes with a high content of water and fiber first of all, since the feeling of satiety will come sooner and the absorption of nutrients (calorie content of foods) and subsequent dishes will decrease. It's not for nothing that vegetable salad has always been a good dish for those who wanted to lose weight. And you need to season such salads not with mayonnaise and sour cream, but with vinegar (if there are no stomach problems) or olive oil (1-2 teaspoons). Don't be afraid, olive oil is not only healthy, but also contains unsaturated fats, which also help you lose weight if you use it in moderation (a couple of spoons). To prepare this "anti-calorie" food, you can use any vegetables and fruits (except bananas, grapes and potatoes) containing a small amount of carbohydrates and a large amount of fiber. But then again, in any case, you can not drastically limit the calorie content (per day) ...
• If you do not finish cooking cereals, this will reduce their digestibility and increase the period of their splitting.
• Dishes that include lean meat (chicken and fish fillets, beef), eggs, legumes, dairy products (not fatty) have a very positive effect on calorie content, since proteins slow down the breakdown of food.
• Protein foods do not go into fat stores, but eating a VERY large amount of protein puts a strain on the kidneys and liver.
• It is better to eat brown rice, as it contains more fiber, and fiber, as we already know, reduces the digestibility of foods (calorie content).
• Eat at least 5-6 times a day, in very small portions, and at the same time, chew it thoroughly. Since it will help to saturate your body much faster.

Food calorie categories

All products are divided by caloric content into: high-calorie(super high-calorie and high-calorie), medium-calorie and low-calorie products

• High-calorie foods include: super high-calorie and high-calorie foods. Super high-calorie it is fatty pork, chocolate, nuts, butter, cake, lard. In general, all foods with a calorie content of 450 to 900 kilocalories per 100 grams. High calorie content these are cheese (processed, hard, pickled), sugar (jam), honey, duck and goose meat, sausages, sausages, lamb and beef of the 1st category, boiled sausage, semi-smoked and boiled-smoked, bread, buns, pasta, curd cheese curds, fatty cottage cheese, caviar, saury and so on. All foods with calories from 200 to 449 kilocalories per 100 grams.
• Medium-calorie - these are beef and lamb of the 2nd category, rabbit, elk, deer, turkey, chicken, lamb, chicken and quail eggs, low-fat yogurt and cottage cheese. All foods with a calorie content of 100 to 199 kilocalories per 100 grams.
• Low calorie - this is low-fat cottage cheese, yogurt, kefir, milk, koumiss, hake, cod, pike, flounder, carp, pike perch, berries, fruits (except grapes and bananas), cabbage, carrots, zucchini, tomatoes, cucumbers, mushrooms, beets, radishes, beans, green peas. All foods with calories from 0 to 99 kilocalories per 100 grams.

Foods with the highest amount of fat

• Vegetable oil, ghee, cooking oil, they account for 90-98% of fat
• Butter contains 75% to 80% fat
• Pork fat, it accounts for 70% to 75% fat
• Kombizhir (margarine) contains from 60% to 75% fat
• Fatty pork and smoked sausages (from 35% to 45%)
• Mayonnaise, it accounts for 30% to 70% fat
• Nuts contain fat from 30% to 50%
• Chocolate contains 30% to 40% fat
• Wieners, sausages, boiled sausages (from 25% to 40%)
• Fatty beef and lean pork (20% to 30%)
• Cheeses, hard and processed (from 15% to 30%)
• Pelmeni (from 15% to 25%)
• Sour cream and cream contain 10% to 40% fat
• Shortcrust pastry products (from 12% to 25%)
• Fatty fish (from 10 to 25%)
• Ice cream (from 10 to 15%)

Approximate figures for burning the number of calories depending on the type of occupation in 1 hour

• cooking - 85 kcal
• dusting - 75 kcal
• driving a car - 50 kcal
• football game - 450 kcal
• horseback riding - 285
• low-intensity gymnastics - 245 kcal
• high intensity gymnastics - 450 kcal
• basketball - 400 kcal
• intensive ballet class - 760 kcal
• jumping rope - 530 kcal
• intense running - 600 kcal
• running up the stairs - 910 kcal
• intensive swimming - 550 kcal
• walking - 200 kcal
• skiing - 450 kcal
• intensive cycling - 500 kcal
• sex - 100 kcal
• sedentary work - 70 kcal
• mopping - 125
• work in the garden - 150 kcal
• bowling - 240 kcal
• aerobics - 450 kcal

E then only approximate data, for visual viewing and do not need to be taken as a standard.

How to count the calorie content of foods

Here we will simply consider everything on the example of a chicken egg. To do this, we need a calorie table, a calculator, a pen and a piece of paper (notebook).

1) Add up each nutrient and the total should be about 100 grams. But we know that many foods also contain various trace elements and vitamins, and they also have a lot.

74g + 12.7g + 11.5g + 0.7g = 98.9g (and 1.1g is trace elements and minerals)

2) Since we already know the composition of the product, let's calculate the calorie content. But first, let's repeat that

1 gr. fat = 9 kilocalories

1 gr. protein = 4 kilocalories

1 gr. carbohydrates = 4 kilocalories

Now we multiply the amount of each substance (in 100 grams) by the number of calories from 1 gram:

(12.7 * 4) + (11.5 * 9) + (0.7 * 4) = 50.8 + 103.5 + 2.6 = 156.9 kilocalories (kcal)

Now you yourself know how to count the calorie content of products thanks to the calorie table, which is given below. You can also easily calculate the calorie content of various dishes, but for this you will need: a kitchen scale and a notebook (where you will write down the calculations). Once you count the calorie content of a dish and after that you won’t need to count it again, and besides, we don’t eat such a rich diet, so over time, learn to analyze by eye.

Exercise, eat right and get better - good luck to you.