Table 1 contains all the dishes. Calorie content of ready meals. Proteins, fats and carbohydrates in the food you eat

WHAT IS THE RIGHT DIET AND WHAT YOU SHOULD KNOW THE CALORIES OF FOOD

In the previous article, we told you how to properly do exercises at home to lose weight on the abdomen, improve the shape of the legs and elasticity of the buttocks. In addition to physical activity to get rid of excess weight, we need to properly formulate a diet with an optimal calorie content in dishes. To start eating healthy and losing weight, you need a kitchen scale. You can't do without them. If you do not have a scale yet, we recommend purchasing one so as not to track "by eye" the amount of calories consumed by foods (both fresh and prepared from them). Give preference to electronic ones, so that you can more accurately find out the weight of ready-made meals and fresh products. Before buying scales in a store, you need to check them for an error. Two to three grams is more or less acceptable.

You definitely need to familiarize yourself with the table of calorie content of ready-made meals and products per 100 grams in order to be able to calculate the number of calories you consume during the day.

You can supplement the data with the calorie content of other foods in your diet if they are not listed in the calorie table. Below are lists of ready-made meals with an indication of the calorie content per 100 grams. : side dishes, salads, first and second courses, boiled cereals and cereals, cooked fish, poultry dishes, meat and minced meat, sushi and rolls.

CALORIE TABLES FOR FOOD AND COOKED MEALS PER 100 GRAMS:

CLICK .

You will also need a food diary. It can be replaced with a convenient calorie counting program. In a diary, you need to record everything that you ate during the day, indicating the amount and time of eating.

Consider the number of calories in different food categories to help you plan your diet:

Low calorie content (40-100 kcal) In dairy products: milk, low-fat cottage cheese, kefir, low-fat cottage cheese. In fish: flounder, cod, pike perch, carp, pike, pollock. In berries and fruits.

Moderate calorie content (100-300 kcal) in bold cottage cheese; in lean beef and lamb, rabbit, chicken and eggs.

High and very high calorie content (300-900 kcal and above, and these are approximate figures) in butter and vegetable oil, fatty pork, in any nuts, in halva and chocolate, in cakes with fatty creams and similar sweets; in cream and heavy cream.

Do not forget that when cooking products, they boil and fry. In this case, the weight of the food decreases, and the calorie content increases. How far products are boiled and fried:

- meat (beef, lamb, pork) - by 40%;

Poultry meat - by 30%;

Rabbit meat - by 25%;

Fish - by 20%;

Liver (beef, pork, lamb) - by 30%;

Heart (beef, pork, lamb) - by 45%.

HOW DOES THE CALORIE FOOD INCREASE AFTER COOKING MEANS FROM THEM?

About twenty percent of the oil in which you will fry the dish will be absorbed into the food. The rest of the oil in different parts burns, evaporates or remains unchanged.

For example, let's take a small piece of chicken - two hundred grams. For its preparation, we need thirty grams of sunflower oil. Twenty percent of thirty grams of butter is six grams. Based on this, add the calories of six grams of butter to the calories of chicken meat.

1) 200 grams chicken fillet: 116 kcal x 2 = 232 kcal;

2) 6 grams of vegetable oil: 900 kcal: 0.06 = 54 kcal;

3) 232 + 54 = 286 kcal

Let's calculate how many calories are in borscht.

Bone-in beef: 400 grams (110 kcal x 4 = 440 kcal);

White cabbage: 400 grams (27 kcal x 4 = 108 kcal);

Potatoes: 400 grams (80 kcal x 4 = 240 kcal);

Onions: 300 grams (41 kcal x 3 = 123 kcal);

Carrots: 150 grams (37 kcal x 1.5 = 56 kcal)

Bell pepper: 150 grams (27 kcal x 1.5 = 41 kcal);

Tomatoes: 150 grams (23 kcal x 1.5 = 35 kcal);

Tomato paste: 50 grams (99 kcal x 0.5 = 50 kcal);

Vegetable oil: 60 grams (900 kcal x 0.51 = 459 kcal).

If we add up all the calories in borscht products, we get 1630 kcal.

Then we cook the borscht and weigh how much borscht we got (without the weight of the pan). This is approximately 3650 grams.

3650 grams of borscht = 1630 kcal

100 grams of borscht = x kcal

100 x 1630: 3650 = 45 kcal

if we assume that your portion of borscht is 250 grams, then you can calculate: 45 kcal x 2.5 = 113 kcal

BOILED EGG CALORIE

Hard-boiled eggs of their own useful properties do not lose. The longer you cook the egg, the longer it will take for your stomach to digest.

How to boil eggs properly.

Pour boiling water into a small saucepan. Take a spoon and quickly but gently dip all the eggs into the water. Make sure the water is one centimeter higher than the eggs. Then you need to turn on the timer and boil the eggs for exactly one minute. Remove the saucepan from heat and cover. Set the timer again and boil the eggs for seven minutes. The protein will be fully cooked and the yolk will be denser.

Boiled egg

Kcal - 160

Fats - 11.6

Proteins - 12.9

Carbohydrates - 0.8

CALORIES OF FRIED EGG (HOW MUCH CALORIES IN EGGS OR OMMETTE)

We heat the oil in a frying pan, beat the eggs there without damaging the yolks. Fry the eggs on the stove for one to two minutes. Then put the pan in a hot oven for three to four minutes. Watch, as soon as the protein turns white on top, you can serve the scrambled eggs directly in the pan, or on a preheated plate.

Calorie content fried egg quite high - 358 kcal.

Scrambled eggs are superior in nutritional value to boiled eggs. But it is important to take into account that fifty kcal of the figure indicated above is contained in the protein.

The highest calorie content is in dried porcini mushrooms - 210 kcal and in salted milk mushrooms - 201 kcal. Then, in decreasing order, you can name pickled mushrooms, then fried. The lowest percentage of calories in freshly cooked boiled mushrooms - they lose their value during processing.

If you take a mushroom such as champignon, it is quite possible to use it in different diets... It contains about ninety percent water, carbohydrates, proteins, minerals, organic acids, many vitamins and minerals: phosphorus, iron, zinc and potassium. All of these substances are very beneficial for our immune system, are well absorbed and contribute to weight loss. The phosphorus content in mushrooms is no less than in fish. And their calorie content does not exceed 27.4 kcal. Champignons can be used in salt-free diets, as they are very low in sodium.

Champignon:

Kcal - 27

Fats - 1.0

Proteins - 4.3

Carbohydrates - 1.0

WINEGRET IS A HEALTHY AND NUTRITIOUS DISH

The vinaigrette is considered one of the most healthy salads... It consists mainly of red vegetables such as beets and carrots.

Carrots are a healthy root vegetable that contains carotene and have a beneficial effect on eyesight and blood. With frequent use of vinaigrette, blood begins to renew in the body. It is saturated with useful trace elements, which may not be enough in our body.

One of the essential ingredients in a vinaigrette is pickled or pickled cucumbers. They are also very useful to eat every day. The recipe for making a vinaigrette is extremely simple. For the vinaigrette, you will need potatoes, beets, and carrots. They must first be boiled. After cooling, cut the vegetables into small cubes, add pickled or pickled cucumbers, sour or fresh cabbage and season the salad with fragrant vegetable oil. If desired, you can add boiled beans or green peas to the vinaigrette.

The vinaigrette:

Kcal - 122,

Proteins - 1.4

Carbohydrates - 6.6

PEPPER IS A GREAT DIET PRODUCT

Pepper is rich in vitamins that have antihistamine properties, making breathing much easier. Pepper has a high content of carotene and vitamins B1 and B2. Pepper contains sugars, nitrogenous substances and essential oil... Pepper has an impressive content of minerals: phosphorus, calcium, sodium, potassium, chlorine, sulfur and silicon.

Kcal - 27,

Fats - 0.0

Proteins - 1.3

Carbohydrates - 5.7

HOME MAYONESIS - USEFUL PROPERTIES AND CALORIES

Homemade mayonnaise is a great alternative to store-bought mayonnaise - it will contain fewer calories, harmful ingredients and will taste excellent. There are no preservatives in it, which means it is more useful. Its cost is much lower. Plus, you can add various spices to it to taste.

Making mayonnaise at home is quite simple, and most importantly, it doesn't take much time.

To prepare it, you will need vegetable oil, water, milk powder, egg powder, sugar, salt, dry mustard and vinegar. Its fat content will be sixty-seven percent.

Homemade mayonnaise:

Kcal - 624,

Proteins - 3.1

Carbohydrates - 2.6

Melon - a healthy and nutritious product for the diet

Melon is useful product which is rich in vitamins and minerals. Melon contains almost twenty times more iron than milk. Melon pulp contains potassium, chlorine, sodium and calcium. Melon is very useful for anemia, exhaustion, and some diseases. of cardio-vascular system, as well as with atherosclerosis. It is able to enhance the effect of the antibiotic, while making it less toxic.

Melon contains great amount various enzymes. It is perfectly absorbed by our intestines and helps it to function normally. Melon helps to lose weight. For disorders of the digestive system, this is an indispensable medicine.

Melon:

Kcal - 33

Fats - 0.3

Proteins - 0.6

Carbohydrates - 7.4

If you have just started compiling your menu for diet food and want to know how many calories are in certain dishes (food), ask questions in the comments below. There you can also share tips, your experience in losing weight, which diet helped you lose extra pounds.

When it comes to eating or losing weight, everyone thinks about calories. They are counted, remembered, determined and, in general, they do everything so that there are no more of them than the required number. What for? Then, by exceeding their limit, we risk becoming overgrown with excess fat, and along with it, get health problems. In such cases, the calorie table of all products comes to our aid. Thanks to her, we can competently think over our diet without harming the figure and body.

Where did the word "calorie" come from? From the Latin language, of course. Translated, it means "warm". It is calories that measure energy. By eating a dish, we get a certain amount of calories. To calculate their amount, we need to know how many kcal can be contained in 100 grams of the product we use. These indicators are especially important for losing weight when a person needs constant control of his diet.

For good nutrition, which is the basis for the stable uninterrupted operation of our body, proteins, carbohydrates and fats are required. They are all expressed in calories. 1 gram of fat = 9 kcal, 1 gram of protein = 4 kcal, 1 gram of carbohydrates = 4 kcal

Knowing these data and how many calories are per 100 grams of the product, we are able to literally dazzle our figure, while not forgetting about sports and other attributes of an active healthy life.

To determine how many calories we got during a meal, from morning breakfast to evening dinner, you need to refer to the calorie table of foods. You can download it for free, print it and use it when necessary (there is a download link at the end of the article).

For convenience, I divided all products into groups according to the degree of calorie content.

"Calorie-free" products. This group includes foods with a calorie content of up to 30 kcal per 100 g. Why did I name these products that way? 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
Onion	11
Apricots	12
Pear	12
Watermelon	12
Celery	12
Horseradish	19
Cucumbers	19
Salad	20
Rhubarb (petioles)	21
Sorrel	22
Butterlets	23
Green onion	24
Radish	24
Lemon	24
Spinach	24
Squash	25
Chanterelles	25
Ryzhiki	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 foods are great for cooking. This and the previous group of products will be your very 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 hip	32
Aspen boletus	33
Turnip	33
Blackberry	34
Beef tenderloin	34
Bulgarian pepper"	34
Eggplant	34
Cauliflower	34
White cabbage	35
Celery (root)	36
Blueberry	37
Ramson	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 (protein)	44
Dill	45
Wheat flour, premium	46
Cowberry	46
Quince	46
Wheat flour, 1st grade	47
Plum	48
Peaches	50
Mussels	50
Garlic	50
Strawberry	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
Garnet	59
Fig	59
Raspberries	62
Yogurt	64
Goat milk (raw)	68
Chicken liver	68
Persimmon	69
Cod	69

Moderate calorie foods. In this group, I collected products with a calorie content of 70 to 200 kcal per 100 g. This is perhaps the most basic group of products from which you can prepare excellent meals for a healthy and dietary diet. You cannot get fat on 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 kidney	86
Acne	90
Bananas	94
Shrimps	95
Beef heart	96
Veal category 1	97
Saury	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
Bold cottage cheese	156
Chicken egg (white and yolk)	157
Quail egg	168
Beef tongue	173
Rabbit meat	183
Chicken leg	185
Mackerel	191
Lamb hip part	198

High calorie foods- 200 - 450 kcal per 100 g. These are not forbidden foods, but you should not overeat them.

Product	Calorie content(Kcal per 100 g)
Lamb 1 category	209
Category 1 beef	218
Fat cottage cheese	229
Beef brisket	234
Pork legs	234
Chickens of the 1st category	241
Fresh herring	246
Barley flour	249
Lamb loin	257
Prunes	272
Category 1 turkeys	276
Dried apricots	284
Lamb brisket	288
Dried apricots	290
Raisin	296
Peeled rye flour	297
Dates	298
Barley grits	303
Pork hip	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
Millet	353
Meat pork	354
Oatmeal	361
Pork loin	383
Soy flour	384

Often in the diet of someone who has gone down the difficult path of calculating calories, only boiled chicken breast, rice, cucumbers and other simple foods. To calculate the energy value of a dish, it is enough to weigh it and enter the numbers into a special one.

A calorie counting guru can cook a pot of borscht for a week, goulash, salad, cutlets and always know the energy value of a portion. To do this, you need to learn how to calculate how many calories, proteins, fats and carbohydrates are contained in 100 g of a complex dish.

Let's figure out how to do this, using the example of the Olivier salad, which is not the most useful, but relevant on the eve of the New Year.

To prepare the salad you will need:

• 300 g boiled potatoes;
• 300 g of Doctor's sausage;
• 5 eggs;
• 150 g pickles;
• 200 g canned green peas;
• 120 g mayonnaise.

Calculating the mass of the finished dish

Before preparing the dish, each component must be weighed, the results must be recorded.

Another important figure is the final mass of the finished dish. In this case, it will be 1 345 g, taking into account that one C1 egg weighs approximately 55 g. Of course, you will only be able to weigh the finished dish together with the bowl or pan in which it is located. Therefore, determine the mass of the container in advance and subtract this figure from the final one.

Weigh the utensils you use often and write down the readings in a notebook. This will come in handy if you forget to know the weight of the empty bowl.

Calorie counting using a table

We draw up a table in which we prescribe the ingredient, its amount, calorie content for the amount of product used (in this case, for 300 g of boiled potatoes or 120 g of mayonnaise) and the content of proteins, fats and carbohydrates. You can find out the KBZhU product in the calorie counting application.

The table will look something like this:

To find out how many calories, proteins, fats and carbohydrates are in a complex dish, you need to remember the simple rule of proportion - the equality of two ratios:

total calorie content of the dish / weight of the dish = calorie content of one serving / 100 g.

From this proportion, we get a universal formula for calculating the calorie content of a dish:

total calorie content of the dish * 100 / weight of the dish = calorie content in 100 g.

How it works with the example of a table:

2 318,05 * 100 / 1 345 = 172,3.

In 100 g of Olivier salad, cooked in strict accordance with the recipe, 172.3 kcal. This formula is also suitable for calculating macronutrient content. Only instead of the total calorie content, the total number of proteins, fats or carbohydrates contained in the dish must be substituted. For example:

93.84 * 100/1 345 = 6.9 g of protein per 100 g of lettuce;

178.73 * 100/1 345 = 13.3 g of fat per 100 g of lettuce;

77.19 * 100/1 345 = 5.8 g of carbohydrates per 100 g of salad.

Calorie counting with services

There are not so many services that will calculate the calorie content and content of BJU in a dish for you. They are less accurate than your calculations. The program calculates the final weight of the dish by adding the weight of all the ingredients. This is true if all components are solid. But it does not take into account the degree of evaporation of liquids.

When calculating the water in a table, you do not need to weigh the water due to the zero calorie content. Its content will be reflected in the final weight of the dish. For services, the amount of water will have to be taken into account and entered in the appropriate column.

Services for calculating the calorie content of 100 g of a dish were created a long time ago, therefore they are distinguished by an overloaded design and an abundance of advertising. But they will quickly do all the calculations. To do this, you don't even need to register on the sites.

Calorizator.ru

On the Calorizator.ru website, you can calculate how many calories, proteins, fats, carbohydrates are contained in 100 g of a dish in the "Food Analyzer" section.

All ingredients must be entered into the table (you can select from the drop-down list) and indicate their quantity.

The service will display numbers that can be entered into your calorie tracking application. By the way, the calculation results coincide with those that were obtained by the formula.

Diets.ru

To calculate the calorie content of a 100 g dish on the Diets.ru website, you need to select the "Calorie calculators" heading, then the "Calorie content of the finished dish" item.

On Diets.ru there is an option "Take into account boiling (weight reduction during cooking)", so you can enter not boiled, but raw potatoes into the table, and put a tick under the table.

Any of these methods will help to calculate the approximate energy value of a dish, since no service knows how many calories are in a particular apple, piece of meat, a portion of cereal, and how many of them will be absorbed by the body. However, these approximate figures are enough to compose a diet for weight loss or else.

For people who are familiar with diets and weight loss techniques, calorie counting becomes a useful tool in losing weight. The amount of calories consumed gives the body a reserve of energy, but if it remains unused, then it is deposited in the form of fat cells. Balanced diet allows you to adjust the ratio of the intake and consumption of calories and control your own weight.

Calculation of the calorie content of meals and products is usually required to maintain fitness, in the process of losing weight or gaining weight. Calorie calculation in food, entrusted to the computer, avoids errors and saves time.

How do you use the calorie calculator to determine the calorie content of a single meal or how many calories you are consuming per day?

Using the Calorie Counting Calculator

table calorie content of food and ready-made meals is brokeninto two parts - “calorie content of dishes” and “calorie content of products”, each of which contains categories of dishes and products. When you click on a specific category, a list of the corresponding dishes or products appears. For each dish, information is provided on the calorie content and content of proteins, fats, carbohydrates.

Choosing a dish or product you are interested in - this can be done in two ways:

• enter the name of the dish or product in the search and select the appropriate one from the pop-up list;
• select a product or dish from the list of the corresponding category from the table

Example: You are wondering how many calories are in 200g of pea soup.

• in the part of the table “calorie content of dishes”, click on the category “first courses” - the list of first courses will unfold;
• we search and select “pea soup” from the offered list;
• indicate in the window on the left the weight of the portion;
• after specifying the weight, this dish will be added to the list of selected products.

Thus, at the top above the category table, your finalCalorie table for food and ready mealsindicating the number of calories separately for each dish and the final total calorie content. In the final list, you can edit the weight of the product and delete unnecessary dishes.

Such calorie calculator for ready meals and products onlineConvenient for analyzing calorie intake if your goal is weight loss. During the day, you can add all your meals to the list and find outhow many calories per dayyou are consuming. A useful service for losing weight is also a calorie consumption calculator for different types activity, you will find it

How to calculate the calorie content of ready meals?

• summing the kcal of each ingredient in the dish, which can be found in the calorie table;
• by entering all the data into the calorie calculator.

The number of calories in products is indicated in the table per 100 g. When calculating, this number must be multiplied by the real mass of the indicated ingredient, so you cannot do without a kitchen scale. Since we usually prepare a dish for several portions, the amount received must be divided by their number.

To find out how many calories you are consuming for the whole day, you will need to add the calories of all the meals eaten together. If for the calculation you use food calorie analyzer , then all arithmetic operations are performed automatically. All you have to do is select a dish or product and indicate the portion eaten.

Calorie intake

The norm for each person is different. It depends on gender, age and activity. Women generally need fewer calories to function normally than men. People with reduced activity less than those who play sports. With age, the required amount of kcal decreases.

So if you are the man leading active image life and under the age of 30, then your bar will be the highest - 3,000 kcal per day. If you are an active young woman, then your norm is already lower - 2,400 kcal. If you are an elderly man who does not lean on sports, but is moderately active, then the optimal calorie intake for you is 2,200 kcal.

Also, when calculating the norm, you can build on the ideal weight to which you are striving. Calculate daily rate kcal can be done using the following average formula: desired weight * 14 / 0.453. The resulting number of calories is your daily allowance, which should not be exceeded, but it is also not recommended to lower it.

In addition to calories, there is an optimal amount of consumed macronutrients. Proteins make up 10-15% of the total amount of kcal, fats - 25-30%, with saturated ones accounting for only 7%, the rest is given to carbohydrates.

How much should you reduce your calorie intake to lose weight?

If you are aiming at losing weight, then you cannot do without reducing the calorie rate. It is calculated according to the above formula. But not every weight you want is considered safe. Experts do not recommend reducing the daily calorie intake by more than 20%.

You can check this by dividing the resulting value by the total calories consumed at the moment. If the calculated number is greater than or equal to 0.8, then the reduction in calories will not harm the body. In no case should the dangerous limit of 1,800 kcal for men and 1,200 kcal for women be reached. To strictly adhere to this acceptable level, use calorie counter for ready meals.

Ways to reduce the calorie content of meals

It is possible to reduce the calorie content of ready-made meals and products by 100 grams not only by selecting low-calorie components, but also by using special cooking methods. Foods that are heat-treated already lose up to 15% of their calories. A multicooker and a double boiler help to reduce the calorie content of dishes as much as possible.

Food pretreatment is also important. By removing the skin from the chicken, you end up with a lower-calorie meal. And by ditching convenience foods and choosing to do it yourself from scratch, you will reduce the amount of saturated fat you use. Another important point is the serving of the dish. The smaller the plate, the smaller the serving you will eat.

Calorie counting - very effective method lose weight. The main advantage of this method is the stability and durability 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 the diet as much as possible, without driving yourself into stress.

Determine your intake and eat according to that figure using the Calorie Chart for Foods and Prepared Meals.

The formula for calculating the average daily personal rate.

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

• 1.2 - a minimum of movements, work while sitting, driving a car, no additional physical activity;
• 1.3 - small physical load, the need to walk a lot every day or 1-2 times / week jogging, cycling, team sport games, light physical labor;
• 1.5 - visiting a fitness club 3-5 times a week, active physical labor;
• 1.7 - high physical activity, regular hard physical labor or daily long-term sports;
• 1.9 - very high level physical activity. Usually athletes live in this mode before the competition.

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 rate.

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

We add, write, save information. We calculate everything once, remember it and then spend 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 received energy, will continue to accumulate reserves, or undernourished, which is even worse, since, getting used to a small amount of food, the body will slow down metabolic processes and the weight will be gain even faster.

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

1. The amount of kcal in frozen food 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 removed, only 20% is taken into account, turning into broth.

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

4. The calorie content of the finished pasta, cereals and legumes is the same in dry form. They swell in calorie-free water and increase in weight and volume through absorption.

Calculation examples.

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

For 100 gr. cereals account for 300 kcal, which means that a ready-made 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 add to the nutritional value of the dish.

5. Salted, pickled fish contains 2 times more calories than raw fish. Fruits and vegetables do not lose their nutritional value after salting.

6. Calories in home-cooked smoked meats, poultry and fish are considered raw according to the table. At the factory, a concentrate "liquid smoke" is used, so this product is about 40% more nutritious than homemade.

7. Do not eat fruits and berries in compote - take into account only 30% of their calorie content. Dried fruit Uzvar contains 0 kcal. The calculated final nutritional value of the compote, together with fruits and berries, is distributed over the weight of the entire liquid.

Calorie content of products is a 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. This does not mean that you can lose weight by continuing to eat fast food regularly and lie on the couch. Choose natural, healthy food, Your menu should be as diverse as possible, must include in the proper amount of proteins, fats, carbohydrates, fiber. Rationally distribute the daily amount of food throughout the day, eat in small portions every 2-3 hours, do not overeat at night! Move more, walk in the fresh air.

I hope a complete approximate table of calorie content of food products and ready-made meals will be useful to you, facilitate calculations and help you to always be in shape!

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The presentation of the calorie content of foods in a table per 100 grams is necessary for any person who monitors the diet. Users of such a table either strive to lose weight, or keep the results already obtained, or they are engaged in building a qualitatively new body. Not only those who are losing weight need a calorie table, although they are of course first and foremost. But in the face of popularity healthy way life and sports, as well as fashion for athletic toned volumes and prominent muscles, the nutrition table is extremely necessary for building a proper diet.

How to use the table

Oddly enough, calorie tables are also needed for all skinny women who want to acquire attractive muscle reliefs, and therefore gain weight. Muscle mass and adipose tissue mass are completely different indicators and according to outward appearance and by volume. You can lose weight with the help of some kind of diet and constantly see the results, getting on the scales, but in the mirror you can observe more and more deterioration in the quality of the body. What is the reason for this? Just a beautiful relief consists of muscle tissue, which needs two factors for growth:

• Adequate protein for muscle growth and repair
• Exercise to transport nutrients through the bloodstream throughout the body and to provide micro-injury to muscles that promote muscle growth.

There are many formulas for finding the daily calorie content, and everyone can choose for themselves according to their preferences. On average, the diet for women is 1500 - 2500 kcal per day, depending on age, body weight and height. On average, men should consume about 2000-3000 kcal. But as already mentioned, not only the number of calories is important for achieving results, but also what nutrients (proteins, fats and carbohydrates) this calorie will consist of. When building up muscle mass protein products, complex carbohydrates should prevail.

The best combination of protein, fat and carbohydrates for maintaining a healthy body weight is considered to be a 25/25/50 ratio. In order to lose weight, you should adhere to a 50/20/30 balance. Below is a complete table of calories and nutrient content.

The calorie tables indicate indicators per 100 grams of food, which is also very convenient in determining the proportions of certain ingredients in a dish, as well as the final calorie content of a freshly cooked homemade stew or sandwich, salad or porridge. Knowing the calorie content and biological value of ready-made meals, it will be easy for you to determine the portion size so as not to overeat too much.

Alcoholic drinks

Brandy	0	0	1	227
Vermouth	0	0	15,9	154
Dry wine	0	0	0	65
Semi-dry wine	0,3	0	2,5	79
Dessert wine	0,5	0	20	175
Semi-sweet wine	0,2	0	5	88
Table wine	0,2	0	0,2	67
Whiskey	0	0	0	222
Vodka	0	0	0,1	234
Gin	0	0	0	223
Cognac	0	0	0,1	240
Liquor	0	0	53	344
Beer 3.0%	0,6	0	3,5	37
Beer 4.5%	0,8	0	4,5	45
Beer dark	0,2	0	4	39
Port wine	0	0	13,8	167
Rum	0	0	0	217
Champagne	0,3	0	5,2	88

Soft drinks

Apricot juice	0,9	0,2	9,2	39
Pineapple juice	0,2	0,2	11,4	48
Orange juice	0,9	0,1	8,4	36
Grape juice	0,3	0	14,5	56
Cherry juice	0,5	0	10,6	49
Pomegranate juice	0,2	0	14	58
Cocoa in milk	24	17	33,1	377
Bread kvass	0,2	0	5	26
Cola	0	0	10	40
Coffee with milk	0,8	1	11	56
Lemonade	0	0	6,1	24
Lemon juice	1	0,1	3,2	18
Carrot juice	1	0,1	6,5	31
Peach juice	0,8	0,1	9,1	37
Non-alcoholic beer	0	0	4,1	22
Green tea	0	0	0	0
Sugar-free black tea	0	0	0	0
Black tea with lemon and sugar (2 tsp)	0,8	0,7	8,3	41
Black tea with condensed milk (2 tsp)	2,4	2,9	19,1	112
Energy drink	0	0	11,4	47
Apple juice	0,5	0,4	9,7	42

Mushrooms

White fresh	3,3	1,5	2,4	32
White dried	23,8	6,8	30,2	277
Fresh oyster mushrooms	2,5	0,5	6,2	34
Chanterelles fresh	1,5	1	2,4	22
Dried chanterelles	22	7,2	25,4	268
Fresh butter	2,5	0,7	1,5	12
Honey mushrooms fresh	2,4	1	2,5	25
Fresh boletus	2,1	1,2	3,4	30
Dried boletus	23,3	9,5	14,4	231
Boletus fresh	3,3	0,4	3,5	31
Dried boletus	35,2	5,4	33	325
Fresh mushrooms	1,9	0,7	2,3	16
Russula fresh	1,6	0,8	1,7	15
Fresh champignons	4,3	0,9	1,4	29

Caviar

Porridge

The need for calorie counting applies to all food groups. So, for example, it is generally accepted that cereals and pasta are complex carbohydrates and do not harm the body in the process of forming a healthy body, however, nutritionists warn that eating cereals in large quantities can cause a completely opposite effect to losing weight and building a high-quality body. The correct dose of content in a particular food product can be calculated by calculating the calorie content of your diet.

Sausage and cold cuts

Cooked sausage Doctor's	13,4	22,9	0	257
Cooked sausage Amateur	12,5	28,3	0	311
Cooked sausage Milk	11,1	22,5	0	243
Semi-smoked sausage Amateur	17,6	39,1	0	428
Moscow semi-smoked sausage	19,1	36,1	0	402
Semi-smoked sausage Cervelat	16,1	40,2	0	423
Raw smoked sausage Amateur	20,6	47,8	0	511
Uncooked smoked sausage Moscow	24,3	41,6	0	476
Raw smoked sausage Cervelat	24,1	40,2	0	453
Hunting sausages	27,1	24,6	0	325
Bloodworm	10,6	17,8	14,5	261
Salami	21,3	53,6	1,1	576
Sausages Beef	11,1	18,2	1,6	215
Pork sausages	10,1	31,8	1,7	330
Sausages Beef	10,3	20,3	0,9	229
Chicken sausages	10,6	22,1	3,3	242
Sausages Amateur	9,8	30,1	0,4	318
Sausages Dairy	11,3	23,9	1,1	260
Sausages Pork	9,2	23,2	4,5	284

Butter, margarine, fats

Dairy products

The lack of a sufficient amount of protein in the body will make the body thin and loose, well, it will certainly not allow you to achieve high-quality body weight.
Many experts recommend starting to lose weight and burn fat, if the pounds are not too much, with building muscle mass. This approach is quite effective, since muscles are energy-intensive body tissue. If your body has enough developed muscles, then even at rest, the amount of calories consumed by the body will be high. This is due to the fact that muscles are literally permeated by the circulatory system and require constant nutrition and respiration, which means that the energy consumption for their maintenance in the body is high. Adipose tissue, on the other hand, does not require large expenditures of energy for its maintenance, since it is an emergency depot of energy "for a rainy day". The same table of energy value and calorie content of foods will help to increase the content of proteins and the right carbohydrates in the diet. It is possible to calculate the daily value of the calories necessary for the body in a general way by means of simple calculations.

Yogurt 1.5%	4,3	1,5	8,4	65
Yogurt 3.2%	5	3,2	8,9	87
Kefir 0%	2,8	0	3,8	29
Kefir 1%	2,8	1	4,0	37
Kefir 2.5%	3	2,5	4,0	51
Kefir 3.2%	3,2	3,2	4,1	57
Milk 0%	2,8	0	4,6	34
Milk 1%	2,8	1	4,6	43
Milk 2.5%	2,8	2,5	4,6	53
Milk 3.2%	2,8	3,2	4,6	58
Raw goat milk	3,1	4,2	4,7	71
Raw cow's milk	3,2	3,6	4,7	63
Skim milk	2,1	0,1	4,5	30
Whole milk powder	25,2	25	39,6	477
Condensed milk	7,3	7,7	9,7	139
Sour milk 3.2%	2,9	3,2	4,0	57
Ryazhenka 2.5%	2,9	2,5	4,1	53
Ryazhenka 4.0%	2,9	4	4,1	68
Cream 10%	2,8	10	4,1	121
Cream 20%	2,8	20	3,9	209
Sour cream 10%	3	10	2,9	118
Sour cream 15%	3	15	2,9	163
Sour cream 20%	3	20	2,9	208
Curd cheese curds	7,3	23	27,6	344
Dutch cheese	26,4	26,5	0	352
Poshekhonsky cheese	26,4	26,3	0	348
Russian cheese	24,1	29,8	0,4	366
Sulguni cheese	20	24,2	0	293
Fat cottage cheese	14	18	1,9	236
Low-fat cottage cheese	18,2	0,6	1,8	89
Bold cottage cheese	16,5	9	1,9	156

Meat, poultry

Meat and offal have a lot of pleasant cooking variations that can easily replace store sausages. At the same time, the saturation of the body when consuming homemade cutlets, blood and other homemade sausages, simply stewed or even grilled meat, is simply colossal in comparison with the saturation that comes with eating a sausage sandwich from the store. Nevertheless, the uncontrolled consumption of meat dishes cannot have a positive effect on the figure and health of the body as a whole. Since 100 grams of meat products contain an average of 200 kcal. To correctly build your daily diet, you should constantly refer to the calorie table.

Mutton	16,2	15,3	0	201
Lamb Kidneys	13,4	2,6	0	78
Lamb Liver	18,9	2,8	0	102
Lamb Heart	13,6	2,7	0	85
Beef	18,7	12,6	0	191
Beef Brains	9,3	9,6	0	126
Beef liver	17,6	3,2	0	100
Beef Kidney	12,4	1,9	0	67
Beef Udder	12,1	13,8	0	176
Beef Heart	15,2	3,1	0	89
Beef Tongue	13,4	12,1	0	160
horsemeat	20,3	7,1	0	149
Rabbit	20,6	12,8	0	197
Lean pork	16,3	27,9	0	318
Fatty pork	11,6	49,1	0	484
Pork kidney	13,2	3,2	0	84
Pork liver	18,6	3,5	0	105
Pork heart	15,2	3,1	0	87
Pig tongue	14,4	16,5	0	203
Veal	19,9	1,1	0	91
Geese	16,4	33,1	0	359
Turkey	21,1	12,3	0,6	192
Chickens	20,4	8,6	0,8	161
Chickens	18,5	7,9	0,5	159
Ducks	16,4	61,3	0	348

Vegetables

When trimming adipose tissue, it is necessary to consume as many low-calorie foods as possible to create a calorie deficit, as well as fiber to cleanse the digestive tract. Vegetables are to a greater extent a storehouse of fiber, dietary fiber and are able to create the necessary conditions for a calorie deficit in the diet. Some vegetables contain as little as 15 kcal per 100 grams. And this means that after eating half a kilogram of food, the body will be saturated with 75 kcal. The digestion of vegetables takes about 180 kcal. But here, too, one should be extremely careful. It is not worth getting carried away with negative calorie foods; it is better to catch the balance in combination with protein foods, such as lean meat, cottage cheese and dairy products. Simply because if you eat one salad in buckets hoping to lose weight, you can earn yourself a digestive system disorder, and as a result, the loss of vital trace elements.

Eggplant	0,6	0,1	7,5	22
Beans	6,1	0,1	8,1	59
Swede	1,2	0,1	8,4	38
Green peas	5,4	0,2	13,6	75
Zucchini	0,8	0,3	5,9	30
White cabbage	1,9	0	5,7	31
Red cabbage	1,9	0	6,3	34
Cauliflower	2,7	0	5,2	30
Boiled potatoes	2	0,3	16,5	80
Fried potato	2,6	9,7	23,5	198
Potatoes young	2,2	0,3	12,5	57
Green onion (feather)	1,4	0	4,2	21
Leek	3,2	0	7,1	38
Onion	1,6	0	9,3	41
Carrot	1,3	0,1	6,3	29
Ground cucumbers	0,7	0	3,1	15
Greenhouse cucumbers	0,7	0	1,6	9
Olives	0,6	10,2	6,7	111
Sweet green pepper	1,2	0	4,8	24
Sweet red pepper	1,2	0	5,5	26
Parsley (greens)	3,8	0	8	45
Parsley (root)	1,6	0	11,2	48
Radish	1,5	0	4,2	22
Radish	1,7	0	7,1	33
Turnip	1,6	0	5,8	27
Salad	1,6	0	2,1	15
Beet	1,7	0	10,5	46
Tomatoes (ground)	0,7	0	4,1	19
Tomatoes (greenhouse)	0,7	0	2,6	12
Beans	4,4	0	4,4	36
Horseradish	2,6	0	16,1	70
Garlic	6,6	0	21,1	103
Spinach	2,5	0	2,6	22
Sorrel	1,6	0	5,5	29

Nuts, dried fruits

Peanut	26,2	45,3	9,9	555
Walnut	13,5	61,5	10,6	662
Raisins with pits	1,7	0	70,7	273
Raisins raisins	2,5	0	71,4	285
Cashew	25,8	54,3	13,3	647
Dried apricots	5,7	0	65,3	270
Almond	18,3	57,9	13,4	643
Sunflower seed	20,9	52,5	5,4	582
Dried apricots	5,3	0	67,9	279
Dates	2,5	0,4	69,6	277
Pistachios	20	50,5	7,3	555
Hazelnut	16,3	66,7	9,8	701
Prunes	2,7	0	65,3	262
Dried apples	3,1	0	68,3	275

Fish and seafood

Gobies	12,7	8,2	5,1	147
Pink salmon	21,2	7,1	0	151
Squid	18,2	0,2	0	77
Flounder	16	2,5	0	86
Carp	17,5	1,6	0	84
Carp	16	3,5	0	95
Chum	22,1	5,8	0	138
Sprat	14,3	9,2	0	142
Smelt	15,3	3,3	0	93
Crab meat	16	0,9	0	67
Crab sticks	17,9	2,1	0	73
Rudd	18,5	3,1	0	106
Shrimp	18	0,9	0	85
Icy	15,6	1,3	0	76
Bream	17,2	4,2	0	109
Salmon	19,2	13,8	0	200
Mackerel	20,2	3,6	0	111
Boiled mussels	9,7	1,6	0	53
Pollock	15,7	0,6	0	67
Capelin	13,1	11,7	0	159
Navaga	16,71	1,3	0	78
Burbot	18,6	0,8	0	85
Perch	17,4	5,5	0	123
River perch	18,3	0,7	0	80
Sturgeon	16,5	10,5	0	161
Octopus	18,5	0	0	74
Halibut	18,5	3,2	0	106
Roach	18,5	0,4	0	108
Boiled crayfish	20,3	1,2	1,1	96
Carp	18,1	5,2	0	119
Saury	18,3	20,5	0	257
Baltic herring	17,1	5,8	0	124
Herring	17,3	19,9	0	248
Salmon	20,9	15,3	0	222
Whitefish	19	7,3	0	141
Mackerel	18	9,5	0	158
Catfish	16,7	8,4	0	141
Horse mackerel	18	5,3	0	119
Sterlet	17,3	6,3	0	126
Zander	19	0,7	0	81
Cod	17,7	0,5	0	76
Tuna	21,7	1,3	0	95
Coal fish	13,3	11,4	0	153
Sea eel	14,2	30,7	0	331
Oysters	14,4	0,3	6,2	91
Trout	19,6	2,1	0	99
Hake	16,4	2,3	0	84
Pike	18,2	0,8	0	83
Language of the sea	10,3	5,3	0	89

Sweets

Of course, when it comes to purchased goods, there are no problems with calculating proteins, fats and carbohydrates, as well as calorie content. Today you can find all the information you need on the packaging of any product. . Fortunately, most fitness, bodybuilding, and nutritional gurus advise you to limit your trips to the supermarket as much as possible and swap it for markets or organic live food stores to achieve your ideal body. A healthy diet requires its adherents to carefully design the menu and several hours a day to prepare food. It is advisable to forget about ready-made products for meals. Sweet yoghurts, semi-finished products, cookies, sausages, sausages and other goodies are extremely harmful to the body due to the abundance of all kinds of additives in them, which additionally cause appetite, impair metabolism, retain water in the body and generally negatively affect health. Giving up store-bought goodies doesn't mean giving up the joy of eating. Merely eating a healthy person requires attention to the diet and some cooking skills.

Jam	0,4	0,2	74,5	286
Waffles	8,2	19,8	53,1	425
Hematogen	6,2	2,8	75,5	352
Dragee fruit	3,7	10,3	73,4	388
Marshmallow	0,7	0	77,3	295
Iris	3,1	7,7	81,2	384
Caramel	0	0,2	77,3	291
Chocolate sweets	3,9	39,7	54,6	576
Marmalade	0	0,2	77,1	289
Honey	0,6	0	80,5	312
Ice cream sundae	3,6	15,1	20,5	223
Ice cream creamy	3,6	10	19,5	182
Popsicle ice cream	3,6	20	19,5	278
Paste	0,6	0	80,1	301
Oatmeal cookies	6,5	14,1	71,4	430
Butter cookies	10,5	5,2	76	447
Puff pastry	5,7	38,3	46,8	543
Biscuit cake	4,9	9,1	84,1	338
Gingerbread	4,4	2,9	77,1	333
Sugar	0,2	0	99,6	377
Sunflower halva	11,4	29,3	54,6	519
Dark chocolate	5,2	35,6	52,4	546
Milk chocolate	6,7	35,6	52,4	552

Fruits and berries

Apricots	0,7	0	10,1	44
Quince	0,6	0	8,7	37
Cherry plum	0,3	0	7,6	35
A pineapple	0,3	0	11,9	49
Orange	0,8	0	8,6	38
Bananas	1,7	0	22,1	87
Cowberry	0,6	0	8,8	42
Grape	0,5	0	17,8	73
Cherry	0,9	0	11,1	46
Garnet	0,9	0	11,9	53
Grapefruit	0,8	0	7,5	37
Pear	0,5	0	10,6	41
Blueberry	1,1	0	7,4	35
Melon	0,8	0,3	7,3	34
Blackberry	1,9	0	5,1	31
Strawberry	1,9	0	7,1	40
Fig	0,9	0	13,7	57
Kiwi	1	0,7	9,7	46
Dogwood	1,1	0	9,4	42
Strawberry	0,6	0,4	7	30
Cranberry	0,7	0	4,9	27
Gooseberry	0,8	0	9,7	43
Lemon	0,9	0	3,3	30
Raspberries	0,7	0	9,2	43
Mandarin	0,9	0	8,8	39
Mango	0,6	0,4	11,8	69
Cloudberry	0,9	0	6,9	33
Sea buckthorn	0,8	0	5,6	31
Peaches	0,9	0	10,1	42
Pamelo	0,6	0,1	6,1	29
Rowan	1,6	0	12,2	57
Plum	0,8	0	9,7	41
White currant	0,4	0	8,5	37
Red currants	0,6	0	8,7	39
Black currant	1,0	0	8,0	38
Persimmon	0,7	0	15,7	61
Cherries	1,3	0	12,5	54
Blueberry	1,2	0	8,8	41
Mulberry	0,6	0	12,5	50
Rosehip fresh	1,5	0	24,2	106
Dried rosehip	4,5	0	60,1	259
Apples	0,5	0	11,4	48

Bread and bakery products, flour

Bagels	16,4	1,1	69,7	342
Sliced ​​loaf	9,4	2,7	50,7	261
Bagels	16,4	1,1	69,7	342
Bun	7,4	1,8	43,7	218
Armenian lavash	7,7	1,1	47,8	239
Wheat flour of the highest grade	10,4	0,8	74,5	324
Wheat flour I grade	10,6	1,4	73,6	329
Wheat flour, grade II	11,6	1,9	70,7	328
Rye flour	6,8	1,2	76,8	321
Drying	11,1	1	73,2	335
Wheat crackers	11,6	1,8	72,1	327
Rye bread	4,7	0,6	49,5	210
Wheat bread from 1st grade flour	7,4	2,2	53	246

Eggs

What are calories, what are they for and whether they need to be counted - questions that sooner or later are asked by almost every person.

A calorie is a unit of living energy that a person takes from any food. In theory, a unit that is needed to heat water.

And man is 80% water. That is, we get calories and turn them into movement. All human life is movement.

Why you need to count calories

Any product has its own calorie content. But each one deserves special attention. For example, fatty foods contain more calories.

They are of great energy value. But vegetables are the least high-calorie. A person on a diet should consume more of them.

Calories are usually counted by people who are losing weight or those who maintain their weight at one stable level. Often, athletes count calories to keep fit.

To maintain a normal vitality, a person needs a certain amount of calories per day.

This is an individual number for everyone. It can be determined by calculating it using a special formula.

Here it is: the weight you are aiming for should be divided by 0.453 and then multiplied by 14. The result is the number of calories you need to consume daily.

Also, depending on physical activity, the resulting number must be multiplied by 1.2 (with a sedentary lifestyle), 1.375 (this is for medium activity), 1.5 (high activity) or 1.7 (very high activity).

The latter coefficient is found only in athletes. The average person almost always has average activity.

For weight loss, it is better to combine exercise with calorie counting. Then the desired result will come much faster.

If there are more calories per day, then it quickly comes excess weight, since unnecessary calories are not consumed, but saved for future possible difficult times. This is how the human body works.

When calculating the daily ration, it must be borne in mind that during heat treatment, foods usually lose up to 15% of their calorie content.

Let's take an example: for a girl with an ideal weight of 55 kg and a tall physical activity you need 2000 kilocalories per day.

For successful weight loss, you need to divide meals 5 or 6 times a day in small portions. If you really want to lose weight and the person reduces the number of calories needed in order to speed up the process, then it is better not to do this. It may be dangerous.

When the body lacks the familiar, it starts to get angry in the literal sense. Builds up fatigue and eventually breaks down.

The energy value of products can be found in the video.

You can reduce the diet by 500 calories, but not more. Without food, all metabolic processes are disrupted and instead of losing weight, a person gains weight gain even from light foods.

You need to lose weight with a calm approach and gradually, because a sharp drop in kilograms also leads to problems in the body.

In order not to feel discomfort, you need to choose lean meat, light dairy dishes, and also eat vegetables and fruits.

The key to successful weight loss:

• there should be porridge for breakfast;
• you need to drink more water;
• give preference to protein foods;
• do not forget about your favorite food. If it is high in calories, that is, in the smallest quantities;
• motivation is of the utmost importance. You must have a goal.

Calorie table of staple foods

Dairy products
Milk 2.5%	52
Milk 3.2%	58
Kefir nulevka	30
One percent kefir	40
Kefir 3.2	56
Cottage cheese	101
Unsweetened yoghurt	51
Sweet yoghurt	70
Sour cream 15%	160
Sour cream 35%	337
Condensed milk in a can	320
Powdered milk	476
Meat and meat products
Chicken meat	167
mutton	203
veal	90
beef	187
pork	480
Pig tongue	208
Beef tongue	163
Turkey	197
duck	346
rabbit	199
horsemeat	143
Beef liver	98
Pork liver	108
Chicken liver	166
Chick	156
Egg	157
Quail egg	168
Fish and fish products
squid	75
shrimps	83
crabs	69
salmon	219
pink salmon	147
sturgeon	164
tuna	96
acne	330
Pike	82
chum	138
Cod liver	613
cod	75
Red caviar	250
Black caviar	236
Mushrooms and products from them
white	25
dried	210
honey mushrooms	20
Mushrooms with sour cream	230
fried	163
Boiled mushrooms	25
Pickled champignons	110
little mice	19
boletus	19
Fruits and berries
apples	45
bananas	90
Orange	45
Strawberry	38
raspberries	45
peach	45
apricot	47
cherries	53
currant	43
lemon	30
kiwi	59
avocado	100
a pineapple	44
plum	44
mandarin	41
pears	42
melons	45
watermelon	40
Cherry	25
grapefruit	30
blackberry	32
blueberry	44
Vegetables
potato	60
cabbage	23
carrot	33
onion	43
cucumbers	15
tomatoes	20
garlic	60
beet	40
Bulgarian pepper	19
pumpkin	20
zucchini	24
broccoli	34
radish	16
cauliflower	18
eggplant	25
Greens
Dill	30
parsley	23
spinach	16
sorrel	17
salad	11
green onions	18
Porridge and beans
buckwheat	346
oatmeal	374
semolina	340
pearl barley	342
wheat	352
barley	343
Corn	369
rice	337
soy	395
beans	328
peas	280
lentils	310
barley	315
Bread and bakery
steering-wheels	336
loaf	264
Armenian lavash	236
Rye flatbread	376
White bread rusks	331
Bread brick, molded	200
Borodino bread	201
baguette	283
Milk bun	313
Bran bun	157
Fin-crisp crispbread	285

Calorie table of ready-made first courses

Calorie table of ready-made second courses

rice	78
buckwheat	90
oatmeal	88
semolina	80
barley	322
corn	325
Wheat	90
pearl barley	106
rye	343
Porridge with milk
rice	97
buckwheat	328
oatmeal	102
semolina	98
corn	120
wheat	135
pearl barley	109
Garnish
Mashed potatoes with milk and butter	85
pasta	103
Fried potatoes	154
French fries	303
Egg dishes
fried eggs	243
omelette	184
Boiled chicken egg	160
Ready-made vegetable dishes
stuffed cabbage	95
Stuffed pepper	176
Vegetable stew	129
sat	59
Grilled vegetables	41
Eggplant caviar	90
Zucchini caviar	97
Squash pancakes	81
potato pancakes	130
Stewed cabbage	46
Fish and seafood
Lightly salted trout	227
Light salted salmon	240
Salted herring	200
Dried roach	235
Herring in oil	301
Smoked mackerel	150
Sprats	563
Canned cod liver	613
Sardines with butter	249
Baked salmon	101
Boiled squid	110
Boiled shrimps	95
Fried flounder	75
Fish cutlets	259
Fish pate	151
Rolls and sushi
Philadelphia	142
California	176
Roll with salmon	116
With eel	110
With cucumber	80
Alaska	90
Shrimp sushi	60
With caviar	39
With salmon	38
With squid	22
With eel	51
With scallop	24
With omelet	50
Salads
Tomato and cucumber salad with oil	89
Sauerkraut	27
the vinaigrette	76
Crab sticks salad, corn	102
Greek	188
Olivie	197
mimosa	292
Caesar	301
Meat dishes
Cooked sausage doctor's	257
Amateur boiled sausage	301
ham	270
Pork kebab	324
Beef kebab	180
Grilled chicken	166
Salo	797
French meat	304
Pork chop	305
Pork cutlet	340
aspic	330
Escalope	366
Beef Goulash	148
Roast veal	192
Semi-smoked sausage	420
Cooked smoked sausage	507
Lamb shashlik	235
Turkey kebab	122
Milk sausages	266
Hunting sausages	296
boiled pork	510
Canned beef stew	220
Liver pate	301
Smoked pork belly	514
Goose pate	241
Foie gras	462
Meat pate	275
dolma	233

Calorie table of ready-made snacks

Herring under a fur coat	183
Ham sandwich	258
Sandwich with cheese	321
Sandwich with red caviar	337
Pork sandwich	258
Sandwich with black caviar	80
Boiled beetroot with mayonnaise	130
Jellied fish	47
julienne	132
Liver cake	307
Marinated mushrooms	110
Pickled cucumbers	100
Pickled tomatoes	13
Spicy appetizer with garlic	557
Chicken fillet saltison	239
Salmon carpaccio	230
crisps	510
Dried squid	286
Smoked chicken wings	290
forshmak	358
hummus	166
Tongue and Horseradish Sandwich	260
White bread croutons	331
Rye croutons	336
Roasted salted peanuts	598
popcorn	375
Risotto with mushrooms	118
jamon	241

Calorie table of ready-made dairy and flour dishes

Dairy dishes

Russian cheese	371
Dutch cheese	361
Processed cheese	226
Baked milk	84
feta cheese	260
Pancakes with milk	170
Tea with milk	38
Coffee with milk	160
Milk jelly	43
Milkshake	112
Milk cake	306
Spoiled milk	60
Cottage cheese casserole	197
Panna cotta	118
Ice cream creme brulee	134
Milk soup	58
Eggnog	187
Homemade cheese	113
pancakes	193
Custard	215
Lazy dumplings	254
Cheese cake	339
Milk dessert	78
syrniki	275
vanilla ice cream	207
ayran	27
Glazed curd snacks	334
Curd mass with raisins	334
cappuccino	45
Adyghe cheese	240
Cheese balls	361

Flour dishes

Hot dog rolls	296
Toast	258
bagels	357
Meat pies	219
Patties with potatoes	251
Fried pies with cabbage	230
cheesecakes	320
belyash	223
Pancakes with cabbage	147
Pancakes with cottage cheese and sour cream	640
Dumplings with potatoes	215
dumplings	224
pasties	264
Pampushki with garlic	299
Dumplings, cottage cheese	198
Dumplings with cherries	182
Dumplings with potatoes and mushrooms	184
Pizza Margarita	158
Pizza Four cheese	196
Pizza with mushrooms and cheese	199
Pizza caesar	199
Pizza with chicken and pineapple	121
Pizza with seafood	206
Lasagne with vegetables	334
Plain lasagna	460
Bolognese pasta	208
Spaghetti with butter	345
Pancakes with mushrooms	218
Pancakes with honey	351
Pancakes with red caviar	325
Cabbage pie	157
biscuit	297
manna	218
croissant	406
kulebyaka	230
Nut cookies	270
Cherrypie	315
Charlotte with apples	197
Strudel with apples	239
donuts	330
Pie with meat	268
Homemade noodles	322
Pancakes with sour cream	311
gingerbread	335
Galette cookies	400
Oatmeal cookies	437
Curd biscuits	315
Poppy seed bun	310
Sweet straw	400
crackers	504
Chocolate chip cookies	216
Artek waffles	516
Raisin muffins	304
khachapuri	280
Meat pie	251
Fish pie	120
Sausages in dough	344

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Calorie table of ready-made desserts

Whipped cream	257
Whipped cream with fruit	351
Whipped cream with chocolate	183
Vanilla ice cream	207
Chocolate ice cream	216
Popsicle ice cream	270
Sponge chocolate cake	569
Napoleon cake	247
Honey cake	478
Black prince, cake	348
Drunk cherry cake	291
meringue	270
Kiev cake	308
Fruit jelly	82
kozinaki	419
Lemon cake	219
Eclair cake	241
Potato cake	310
Chocolate pudding	142
halva	550
sherbet	466
cheesecake	321
honey	314
Strawberry with cream	93
Fruit salad	73
Chocolate bar "Mars"	298
Snickers chocolate bar	506
Chocolate bar "Twix"	498
Chocolate bar "Bounty"	471
Milka milk chocolate	534
Dessert Tiramisu	300
Apple pastila	324
Chocolate cream	272
Sweets "Belochka"	358
Sweets "Grillage"	523
Crintsets "Rafaello"	623
Ferrero rocher sweets	580
Berry mousse	167
Homemade sweets	514

Calorie table of ready-made drinks and sauces

Beverages
Still water	0
Water with gas	0
fanta	51
Coca Cola	49
Pepsi cola	49
sprite	29
Mirinda	51
lemonade	123
kvass	37
jelly	97
Black tea	0
Green tea	0
Fruit tea	3
Black tea with sugar	28
Tea with sugar and lemon	29
Tea with honey	32
Instant coffee	1
Espresso coffee	136
Coffee with sugar	45
Coffee with sugar and milk	68
Cocoa with milk and sugar	379
Hot chocolate	568
Dried fruits compote	37
Apple broth	8
Strawberry compote	42
Apple juice	102
Peach juice	56
Cherry juice	88
Pear juice	46
Fruit juice	52
Blackcurrant juice	89
Grapefruit juice	73
Beet juice	61
Pomegranate juice	54
Vegetable juice	71
Tomato juice	17
Carrot juice	66
Lemon juice	92
Orange juice	112
Fruit juice	41
Alcoholic drinks
vodka	224
Pepper vodka	221
cognac	239
brandy	239
whiskey	330
gin	233
Gin and tonic	72
tequila	213
rum	224
Dry white wine	68
Semisweet white wine	82
Dry red wine	69
Semi-sweet red wine	75
Semi-dry white wine	64
Vermouth white	139
Martini Bianco	145
marengo	149
Cahors	112
Live beer	58
Canned beer	47
Semi-sweet sparkling wine	106
Dry sparkling wine	86
Sparkling semi-dry	98
Cinzano	155
Liqueur Baileys	291
Sparkling wine brut	64

Calorie table of sauces