Bzhu 100 grams. Caloric content of food
The main nutritional components of food include proteins, fats, carbohydrates, minerals and vitamins. The calorie content of a dish is determined by the amount of energy that is released in the digestive tract during the digestion of food. The last two groups (minerals and vitamins) do not release calories when they enter the body, so the energy value of the dish is primarily influenced by the calorie content of proteins, fats and carbohydrates. So, how do these main components of nutrition differ in this indicator?
Photo gallery: Calorie content of proteins, fats and carbohydrates
The most high-calorie substances that enter our body with food are fats. When splitting with the help of digestive enzymes, one gram of fat to end products (water and carbon dioxide) releases approximately 9 kilocalories of energy. Foods that contain a large amount of fat include all fatty meats and fish, lard, butter and vegetable oil.
The calorie content of carbohydrates is half that of fats and is approximately 4 kilocalories per gram of these substances. A large amount of carbohydrates is found in various types of bread, pasta, various cereals (oatmeal, buckwheat, rice, etc.), confectionery. You should also know that one hundred sugar is almost a pure carbohydrate, and the calorie content of one hundred grams of this product is almost 400 kilocalories.
The calorie content of proteins is approximately equal to the calorie content of carbohydrates, that is, when one gram of protein is broken down in the digestive tract, about 4 kilocalories will also be released. High-protein foods include lean meats and fish, cottage cheese, milk, kefir, cheese, eggs, caviar, beans, peas, and beans.
How, then, should we use information about the calorie content of proteins, fats or carbohydrates in our daily life? This information is important primarily for those who want to quickly get rid of excess body weight. The fact is that the calorie content of dishes (and therefore the entire diet) most directly affects our weight. If per day we receive the amount of proteins, fats and carbohydrates, which in total exceed the optimal energy value of the diet for us, then the excess calories will inevitably be stored in the form of body fat. As a result - the appearance of excess body weight, a flabby figure, the disappearance of interest from the opposite sex ...
So, what should be done in such a situation? First of all, you need to determine the level of caloric content of the diet that you need. This indicator will depend on many factors: your age, body weight, features of professional activity, level of physical activity in your free time. The best option would be, of course, to get advice from a specialist (nutritionist). It is believed that the calorie content of all proteins, fats and carbohydrates in the daily menu of an adult in total should be approximately 3000 kilocalories (but, again, this is a purely individual indicator).
If you are satisfied with your current weight, then you just have to ensure that the calorie content of your diet does not exceed this indicator. In this case, all the calories that will be released in your body due to the breakdown of proteins, fats and carbohydrates of food will be completely used up to ensure physiological processes. And excess body fat will simply have nowhere to come from.
But if you already have some overweight and therefore want to lose some weight, then you can intentionally slightly reduce the calorie content of the diet, i.e. make it equal not to 3000 kilocalories, but, say, 2900. In this case, in order to make up for the lack of 100 calories, our body will be forced to break down a small amount of fat already in its reserve every day, and your body weight will gradually decrease.
But remember that in no case should you reduce the calorie content of the diet by reducing the protein content in it (at least 90-100 grams should be supplied per day). But the amount of carbohydrates and fats consumed can be slightly reduced without much concern for the state of your health (although you should not completely exclude them from the diet either).
Thus, having information about the caloric content of the main components of nutrition, which include proteins, fats and carbohydrates, you can competently plan your diet and achieve the desired state of your figure.
The energy value of foods is quantified using a unit of measurement called a calorie. It has been established that the protein and carbohydrate components of food contain 4.1 kilocalories (kcal) per 1 gram, fat is more energy-intensive and contains 9 kilocalories per 1 gram.
Thus, the total calorie content of the product is calculated by the formula:
Calories = 4.1 x Protein + 4.1 x Carbs + 9 x Fat
Meat products
Meat products practically do not contain a carbohydrate component, they are rich in proteins and fats.
Animal fat, when consumed in excess, can provoke an increase in cholesterol levels and the development of atherosclerosis. However, meat products should not be abandoned - meat and eggs contain a complete set of essential amino acids that the body needs to form muscle mass.
For a healthy diet, choose lean meats and egg whites. Calorie table of meat products:
| Meat products | ||
| Beef | 187 | Braised: 232 Fried: 384 |
| Pork | 265 | Braised: 350 Fried: 489 |
| Mutton | 294 | Braised: 268 Fried: 320 |
| Chicken breasts | 113 | Boiled: 137 Fried: 157 |
| Chicken legs | 158 | Boiled: 170 Fried: 210 |
| Duck | 308 | Baked: 336 |
| Goose | 300 | Baked: 345 |
| Eggs | 155 | Fried: 241 Boiled: 160 |
| Egg white | 52 | Boiled: 17 Fried: 100 |
| Egg yolk | 322 | Boiled: 220 |
| Ham | 365 | |
| boiled sausage | 250 | |
| Smoked sausage | 380 | |
| sausages | 235 |
Dairy
Milk is a source of protein, some fat-soluble vitamins and minerals.
Dairy products provide the body with beneficial probiotics that improve bowel function.
Cottage cheese provides the body with the slow protein casein, and cheese holds the record for calcium content among all foods. Calorie content of dairy products per 100g:
Fish and seafood
Fish is rich in proteins and fats, however, in contrast to fats from meat, fish oils are good for blood vessels and the heart due to their significant content of omega-3 fatty acids.
Seafood contains almost no fat - it is a high-quality protein product. Calorie content of fish and seafood in the table:
| Fish and seafood | Calorie content in 100 g of raw product | Calorie content in 100 g of cooked product |
| Red caviar | 250 | |
| Black caviar | 235 | |
| Shrimps | 95 | Boiled: 95 |
| squids | 75 | Boiled: 75 |
| crayfish | 75 | Boiled: 75 |
| Carp | 45 | Fried: 145 |
| Keta | 138 | Fried: 225 |
| Salmon | 142 | Fried: 155 Smoked: 385 |
| Bream | 48 | Boiled: 126 Dried: 221 |
| Pollock | 70 | Fried: 136 |
| Perch | 95 | Braised: 120 |
| Herring | 57 | Salted: 217 |
| Sprats | 250 |
Vegetables
Almost all vegetables are low in calories, with the exception of starchy vegetables such as potatoes and corn.
Vegetables contain insoluble fiber, which is not absorbed in the digestive tract, but makes it work properly. Give preference to fresh vegetables or process them to a minimum. Vegetable calories:
| Vegetables | Calorie content in 100 g of raw product | Calorie content in 100 g of cooked product |
| cucumbers | 15 | Salted: 11 |
| Tomatoes | 20 | Salted: 32 |
| Onion | 43 | Fried: 251 |
| Zucchini | 24 | Braised: 40 |
| eggplant | 28 | Braised: 40 |
| Potato | 80 | Boiled: 82 Fried: 192 Baked: 90 |
| Cabbage | 23 | Braised: 47 Salted: 28 |
| Broccoli | 28 | Boiled: 28 |
| Carrot | 33 | Braised: 46 |
| Mushrooms | 25 | Fried: 165 Marinated: 24 Dried: 210 |
| Pumpkin | 20 | Baked: |
| Corn | 101 | Boiled: 123 Canned: 119 |
| Green pea | 75 | Boiled: 60 Canned: 55 |
| Greenery | 18 | |
| Beet | 40 | |
| bell pepper | 19 | |
| Radish | 16 |
Fruits and berries
Fresh fruits, like vegetables, are high in fiber. In addition, fruits and berries are rich in useful vitamins and antioxidants that support the proper functioning of all systems in the body and prevent the development of many diseases.
| Fruits | Calorie content in 100 g of raw product | Calorie content in 100 g of cooked product |
| Apples | 45 | Jam: 265 Dried: 210 |
| Pear | 42 | Jam: 273 Dried: 249 |
| apricots | 47 | Dried apricots: 290 |
| Bananas | 90 | Dried: 390 |
| oranges | 45 | Candied fruits: 301 |
| tangerines | 41 | Candied fruits: 300 |
| Lemons | 30 | Candied fruits: 300 |
| Grapefruit | 30 | Candied fruits: 300 |
| Cherry | 25 | Jam: 256 |
| Plum | 44 | Jam: 288 Dried: 290 |
| Raspberries | 45 | Jam: 273 |
| Strawberry | 38 | Jam: 285 |
| Currant | 43 | Jam: 284 |
| Gooseberry | 48 | Jam: 285 |
| Grape | 70 | Raisins: 270 |
| Kiwi | 59 | Dried: 285 |
| Mango | 67 | Dried: 314 |
| Peaches | 45 | Jam: 258 |
| Melon | 45 | Candied fruits: 319 |
| Watermelon | 40 | Candied fruits: 209 |
| A pineapple | 44 | Dried: 268 |
| Pomegranate | 52 | |
| Avocado | 100 |
Beverages
Water, coffee and tea without milk and without sugar have zero calories.
All other drinks are quite energy-intensive and should be taken into account when calculating the daily calorie content. Pay attention to the calorie content of alcoholic beverages. The alcohol contained in them is estimated at an energy intensity of 7 kilocalories per 1 gram. This is less than that of fats, but almost twice as much as that of proteins and carbohydrates.
Nuts and seeds
Nuts and seeds are rich in vegetable proteins, fats and fiber.
This is a very high-calorie product, but you should not completely abandon it, since nuts contain many nutrients.
Seeds can be sprinkled on a salad, and a handful of nuts can be taken with you and used as a healthy snack. How many calories are available in nuts and seeds:
Cereals and legumes
Cereals supply what the body needs for a balanced diet.
Consuming slow-acting carbohydrates prevents a spike in blood glucose and keeps you full for hours. In addition to carbohydrates, legumes contain a large amount of vegetable protein. Calorie content of cereals and legumes per hundred grams:
Flour products and sweets
These products have practically no nutritional value, but they are very energy intensive.
When losing weight, the amount of flour products and sweets is recommended to be reduced to a minimum or completely abandoned. Such products do not contain nutrients, have a significant value of the glycemic index, supply the body with fast carbohydrates and “empty” calories, which are more likely to be stored as fat. Calorie sweets:
Sauces
Sauces and various dressings are usually added to salads or used with meat. Since many of them are quite high in calories, this fact should be taken into account when calculating daily calories. Sauce calorie table:
The Best Products for Weight Loss
The main goal of weight loss is to saturate the body with nutrients without adding unnecessary calories.
Pay attention to products with a low fat content, the method of preparation of the dish also matters. It is preferable to steam, boil or bake in the oven.
The best products for weight loss in the table:
| Product category | Recommendations |
| Meat products | Choose boiled chicken breasts or cook lean beef or lean pork in the oven. Egg white should be separated from the yolk to reduce the calorie content of the product. Avoid all processed meats. |
| Dairy | Opt for low-fat milk, cottage cheese, yogurt, and kefir to fill your body with protein without the extra calories. |
| Fish and seafood | Steamed or grilled fish and seafood can be added to the diet without restrictions. |
| Vegetables | Reduce your consumption of potatoes and corn. Prefer to use fresh vegetables for salads or steam them. |
| Fruits | Eat fresh fruit only. Fresh fruits are low in calories, with the exception of avocado and banana, but high in fructose, which is a fast carbohydrate. If you want to lose weight, consider this fact. |
| Beverages | Water, coffee and tea without milk and without sugar in unlimited quantities. Other drinks should be avoided during the period of weight loss. |
| Nuts and seeds | No more than 10 nuts per day, taking into account their calorie content in the daily diet. |
| Cereals and legumes | Boil porridge in water. Complex carbohydrates should not be avoided when losing weight - without them, you will quickly break loose and break the diet. |
| Flour products and sweets | Refuse for a period of weight loss and limit after this period. |
| Sauces | For salad dressing, it is enough to sprinkle it with vegetable oil, vinegar or lemon juice. |
Best Mass Gaining Foods
To build muscle mass, you should increase the daily intake. This, however, does not mean that you need to eat all high-calorie foods in a row.
For a healthy diet, focus on complete proteins and complex carbohydrates.
| Product category | Recommendations |
| Meat products | Along with boiled breasts, make scrambled eggs, as well as steaks and lean meat chops. |
| Dairy | Any dairy products are allowed, but it is better to focus on whey protein and cottage cheese as a source of casein. |
| Fish and seafood | Boiled, fried and steamed fish and seafood. |
| Vegetables | Limit your consumption of fresh vegetables, as the fiber will prevent digestion of the food you eat. |
| Fruits | Limit sugary fruits due to fast carbs or use them after your workout. |
| Beverages | Give up alcohol - it inhibits protein synthesis in the body and reduces the ability of muscles to recover after a workout. |
| Nuts and seeds | Limit your serving size as nuts are difficult for the body to digest and will cause discomfort in the digestive tract if consumed in large quantities. |
| Cereals and legumes | Oatmeal, buckwheat and lentils have a moderate glycemic index and provide the body with many beneficial micronutrients. |
| Flour products and sweets | Limit these foods due to fast carbohydrates. Can be used as a cheat meal or immediately after a workout. |
| Sauces | Give preference to vegetable oil - in artificially prepared sauces there are a lot of preservatives and salt. |
The online calculator of daily calorie and BJU will help you understand what rate is needed to maintain shape, gain weight or lose weight. Specify your parameters, choose a lifestyle and a goal. The system will do the calculation automatically!
Everyone knows what is calculated due to the energy released during the digestion of food. At the same time, minerals and vitamins are not high-calorie. The main nutritional ingredients that affect meals are proteins, fats and carbohydrates. Let's talk about this in more detail, and in particular about what is the calorie content of proteins, why the body needs them, and how they should be consumed.
Healthy protein food
Usually, when calculating calories, most of all look at the fats and carbohydrates that are found in food. But the calorie content, as a rule, is ignored. Of course, these questions are the most relevant for those people who want to quickly get rid of extra pounds.
At the same time, proteins are very important for the normal functioning of the body. They are involved in the structure of tissues, essential enzymes and hormones. But, of course, this does not mean that they should be consumed in excessive quantities. Such a diet will also lead to an excess of calories, and with it, to excess fat mass.
calories
The most high-calorie, of course, are fats. One gram of substances they have is equal to nine kilocalories. At the same time, there are more than half as many calories in proteins and carbohydrates: there are only four kilocalories per gram. It turns out that when a protein gram is broken down, about four kilocalories are released. Therefore, people who want to adjust their weight indicators should definitely find out the optimal level of diet and study the calorie content of proteins, as well as fats and carbohydrates.
According to average estimates, it is believed that a person should consume from two to three thousand kilocalories per day. In fact, this indicator should be individual. It depends on various factors, such as body weight, activity level, age and occupation. If you want to lose weight, you should not pay attention to the calorie content of proteins. The reduction should be made by limiting the intake of carbohydrates and fats.
How much protein does a person need?
Every day, the human body requires up to one hundred grams of protein. If we consider plant products, then most of them are found in soy: per hundred grams - it contains approximately thirty grams of protein. Peas and beans are also rich in them. It can be found in large quantities in some products of animal origin, among which eggs, sea fish, poultry, fish caviar stand out. They also have up to thirty grams of protein per hundred grams.
Egg
Often speaking of proteins, they mean directly a part of a chicken egg. This product is eaten raw, boiled, and fried. Some people, on a diet, separate it from the yolk and use it separately. The omelette then turns out to be very useful and tasty. Let's study how many calories are contained in this product.
Chicken protein: nutritional value
For 99%, this species is able to be absorbed by the body. Therefore, he alone can fully cover the daily norm for a person. A chicken egg weighs about seventy grams on average. At the same time, the protein in it is fifty grams. Therefore, speaking of one hundred grams, we mean the parts separated from two eggs. Their calorie content is only 45 kilocalories. It turns out that eating an egg without a yolk, you can not worry about your figure. But it does not contain carbohydrates and fats at all. Therefore, this product is extremely rich in proteins and is very easy to digest. Thus, these taken from two or three eggs completely cover the daily requirement of the body.
In addition, the protein includes glucose and enzymes that allow you to quickly digest food, preventing the intestines from becoming clogged with toxins. It also contains vitamins B, A, D. Even if there are no meat products in the diet, the substance will fully provide the necessary niacin, the absence of which interferes with the formation of sex hormones and the proper functioning of the brain. Thus, the complete rejection of animal food can even lead to the loss of reproductive function.
The low calorie content of protein has made the product extremely popular in cooking: it is included in all types of pastries and sweet cream. Salads with its addition become more useful. At the same time, yolks can find a lot of useful applications. For example, they are used to make crumbly cookies. In addition, there are many beauty recipes using this part of the egg. Many face and hair masks are made from it, either alone or with other ingredients.
Boiled and fried protein
The calorie content of 1 g of protein, of course, also depends on the method of its preparation. In order for all useful properties to be preserved, the heat treatment method must also be taken into account. So, one hundred grams of boiled protein contains from forty to forty-four kilocalories. At the same time, there will be more of it in fried form, since other fats also take part in this process. So, a whole fried egg per hundred grams will be as much as 360 kilocalories.
and ready meals
So, the daily norm for a person on average is 2500 kilocalories. But, as mentioned earlier, these indicators are very individual. So, for women under 25 years old, leading a sedentary lifestyle, this rate is 2000 kilocalories. From 26 to 50 years old - and even less, about 1800. However, if they lead an active lifestyle, then the norm increases by 200 kilocalories daily.
For men who lead a sedentary lifestyle, under the age of 30, the norm per day is 2400 kilocalories. And for those who are older, from 31 to 50 years old - 2200. But if their lifestyle is active, then up to thirty years old they need 3000 kilocalories, and up to 50 years old - from 2800 to 3000.
For clarity, the following table of caloric content of products and ready meals is given.
It is 100 grams, which corresponds to 410 kilocalories. But fats should be consumed less per day, only 60 grams. But, in terms of kilocalories, it will be equal to 560. Fats are necessary for the body. For example, Omega 3s are fatty acids. A good balanced diet is a daily allowance of 30 grams of animal and 30 grams of vegetable fats. Carbohydrates per day is enough 370 grams. In terms of kilocalories, this turns out to be 1530. Thus, the body needs them the most. And it's natural. After all, it is carbohydrates that provide the body with the necessary energy.
Conclusion
If necessary, the body will be able to adapt to a smaller amount of protein consumed daily. However, it is unreasonable to subject it to such loads. The amount of protein consumed, which is needed every day, should not be reduced. Weight loss should come from carbohydrates and fats. Then there is simply no place for fat deposits to come from.
Proteins are involved in almost all processes. Their deficiency has a negative effect on the body. This leads to changes in the liver, deterioration in the absorption of substances, hormonal levels, disruption of the endocrine glands. Even deaths have been recorded when low-calorie diets were followed for a long time. Eating protein foods is very important for maintaining human health. For Russians, this issue is especially relevant, since, judging by the studies, we usually do not have enough of this biologically active substance in our diet.
Caloric content of products or their energy value is the amount of energy released in the human body from food during digestion. The calorie content of a product shows the potential amount of energy that your body can receive if the product is fully absorbed. The actual amount of energy will depend on many factors, primarily on the composition of the food product.
The calorie content of products or their energy value is measured in kilocalories (in Russia - kcal, in the European Union - kcal, in the USA - calories) or kilojoules (kJ, kJ) per 100 g of the product.
food calorie- used to measure the energy value of food. A food calorie is a measure of the amount of energy 1000 times more than a calorie in a scientific context, so when referring to calories in kilocalories, the prefix "kilo" is often omitted, meaning "food calorie". One food calorie is equal to 4.184 kJ.
Calorie- a unit of measure for the energy contained in food. This is the amount of energy required to heat one gram of water by one degree Celsius. To measure the number of calories in food products, the laboratory measures the change in water temperature due to the energy released during the complete splitting of chemical bonds in a particular product (for example, when proteins and fats of chicken meat are decomposed into chemical elements - carbon, hydrogen and oxygen).
Nutritional value of the product
Nutritional value of the product- this is the content of carbohydrates, fats and proteins in it per 100 grams of product.
Proteins
Proteins (proteins, polypeptides) are high-molecular organic substances consisting of alpha-amino acids connected in a chain by a peptide bond.
Proteins are an important part of human nutrition, since all the necessary amino acids cannot be synthesized in his body, and some of them come with protein foods. During digestion, enzymes break down consumed proteins into proteins that are used in the biosynthesis of body proteins or are further broken down for energy.
Proteins are necessary components of all living organisms, they are involved in most of the life processes of the cell. Proteins carry out metabolism and energy transformations. Proteins are part of cellular structures - organelles, secreted into the extracellular space for signal exchange between cells, food hydrolysis and formation of intercellular substance, etc.
The end products of protein oxidation are water, carbon dioxide, urea and ammonium salts.
The main sources of proteins: meat, poultry, fish, milk, nuts, legumes, grains; to a lesser extent: vegetables, fruits, berries and mushrooms.
The energy value of proteins is 4.1 kcal/g (17 kJ/g).
Fats
Fats (triglycerides, lipids) are one of the main sources of energy for mammals. Along with carbohydrates and proteins, fats are one of the main components of the cells of animals, plants and microorganisms. The energy value of fats is approximately 2 times higher than carbohydrates, subject to their bioavailability and healthy absorption by the body. Fats perform important structural functions in the composition of cell membrane formations, in subcellular organelles.
Emulsification of fats in the intestine (a necessary condition for their absorption) is carried out with the participation of bile salts. Fats (triglycerides) are metabolized to fatty acids and glycerol.
The energy value of fat is approximately 9.1 kcal per gram, which corresponds to 38 kJ / g.
Carbohydrates
Unlike fats and proteins, carbohydrates by themselves cannot be used as building materials. Their purpose is to give the energy necessary for the flow of biochemical processes. If at the moment the body does not need energy, then carbohydrates turn into fuel reserves - readily available (glycogen) or long-term (adipose tissue). In the body, carbohydrates are hydrolyzed into simple sugars such as glucose and fructose.
The energy value of carbohydrates is 4.1 kcal/g (17 kJ/g).
A product that says 100 kcal per 100 g on its packaging will not necessarily give your body 100 kcal of energy. If these are carbohydrates, then the body is forced to either immediately use all 100 kcal of energy, or store them in the form of fat reserves. If these are proteins or fats, then at first they are used as building materials for cell renewal, the synthesis of enzymes and hormones, etc., and only what remains will go “for fuel” or be stored in reserve in the form of adipose tissue .
Dietary fiber
Alimentary fiber- an integral part of plant food, which is not digested in the human body, but plays a huge role in its life. It cleanses the gastrointestinal tract and enhances its activity, which as a result has a beneficial effect on almost all disorders. In the colon, unlike the upper parts of the digestive tract, there are many beneficial microbes that can digest fiber.
Dietary fiber (fiber) has a lower energy value than sugar and starch because it cannot be fully absorbed by the body. The human body has specific enzymes that break down carbohydrates (sugar and starch) into glucose, fructose and galactose, which can then be processed by the body. However, the human body does not have enough enzymes to break down dietary fiber.
insoluble fiber(cellulose, lignin) the body is unable to absorb them and nutritionists claim that insoluble dietary fiber has an energy value of 0 calories per gram. Insoluble fiber accelerates the passage of food through the digestive tract, provides regular bowel movements, relieves.
Soluble fiber(pectin, gums, mucus) can be partially fermented, broken down and absorbed by the body. Nutritionists have not reached a consensus on what the energy value of soluble fiber is, according to some approximations, about 2 kcal / g (8.5 kJ).
In some countries (including Russia), dietary fiber is not listed on food labels; their calorie content is considered to be zero. In other countries (eg USA) all fibers must be listed, their caloric content is considered to be 4 kcal/g (because chemically fiber is a type of complex carbohydrate).
Alcohol (Ethanol)
Alcohol (ethanol) in the human body is converted into acetaldehyde under the influence of alcohol dehydrogenase enzymes, and then into acetyl-coenzyme A under the influence of acetaldehyde dehydrogenase enzymes. Acetyl-coenzyme A is the end product of both carbohydrate and fat metabolism, and can be further used for energy production or for biosynthesis. Thus, ethanol is a nutrient. However, the product of this first step, acetaldehyde, is more toxic than ethanol.
The energy value of alcohol is 7.1 kcal/g (26 kJ/g).
Organic acids
The human body receives a certain amount of heat during the oxidation of certain organic acids (lactic, acetic, formic, citric, oxalic, etc.). The calorie content of organic acids is calculated conditionally according to the coefficient adopted for carbohydrates.
The energy value of organic acids is 2.2-3 kcal/g (9-13 kJ/g).
Polyhydric alcohols (glycerin, sweeteners)
A group of polyhydric sugar alcohols are not as sweet in taste as sucrose and have less dietary energy than sucrose. They can be used as sweeteners.
The most widely used polyhydric alcohols are: arabitol, erythritol, glycerin, isomalt, lactitol, maltitol, mannitol, sorbitol, xylitol.
Despite the differences in the calorific value of sugar-containing alcohols (from 0.2 to 4.3 kcal/g), the EU has adopted an average value of 2.4 kcal/g for all sugar alcohols.
When calculating the calorie content of products, chemicals such as water, minerals, pentosans, cellulose, etc. are not taken into account. For example, if cheese contains (in%) fats - 28.5, proteins - 20.0 and carbohydrates - 3.5, then the calorie content of 100 g of cheese will be 361.4 kcal (28.5 * 9.3 + 20.0 * 4.1 + 3.5 * 4.1). This calculation gives the so-called theoretical calorie content, since the complete digestibility of proteins, fats and carbohydrates of food by the body is conditionally accepted. In fact, the food is not fully digested. Based on many years of observations and experiments, the Institute of Nutrition of the USSR Academy of Medical Sciences established that with a mixed diet of adults, the average digestibility of proteins is 84.5%, fat - 94%, carbohydrates - 95.6%. To obtain practical calorie content, the calorie content of products should be calculated taking into account their digestibility.
Method for determining the calorie content of products
Theoretically, there are various ways to determine the calorie content of foods. For example, the energy value of products can be measured using the thermodynamic potential, the so-called Gibbs energy - the change in energy during a chemical reaction or by counting the number of adenosine triphosphate (ATP) nucleotide molecules that transport chemical energy into cells for metabolic processes, redox reactions using simple and complex sugars (carbohydrates), or lipids (fats) as an energy source.
At the end of the 19th century, the American chemist Wilbur Atwater developed a method for determining food energy based on the heat of combustion of a liquid or solid in a sealed thick-walled steel cylinder - a calorimetric bomb. At the same time, he introduced amendments that take into account the efficiency of digestion, absorption, etc.
This method of assessing food energy, called the method of direct calorimetry, has a number of disadvantages, the most serious of which is that the protein is oxidized in the body just like in the calorimeter only in the state of starvation, exhaustion of the body.
Under normal conditions, protein is used by the body in processes such as the biosynthesis of protein, hormones, nucleic acids, etc. Thus, the food energy obtained from proteins can be zero. However, the idea that a protein contains 4 kcal/g is so ingrained that this figure is used everywhere on food labels. We repeat that this energy value of the protein will be true only in cases where the body is in a state of "severe" starvation. At this point, the body's own proteins, especially the muscles, serve as a source of energy.
By measuring the calorie content of products in a "laboratory test tube", without taking into account the real biochemical processes occurring in the body, scientists came to the erroneous conclusion that fat gains twice as much from fat than from carbohydrates and proteins. But it's not.
Let's say a laboratory analysis determined that 200 grams of chicken meat (protein and fat) contains 380 kcal. But in the body, unlike laboratory conditions, there is no complete splitting of chicken meat into hydrogen, oxygen, carbon and other chemical elements. In the stomach and intestines, proteins and fats are only partially broken down: proteins into amino acids, fats into fatty acids. Then, from them, the body will synthesize its own proteins (muscles, hair, skin) and fats (myelin sheaths of nerves, hormones and cell membranes).
The proteins and fats of chicken meat do not decompose into chemical elements in the body, but are converted into other proteins and fats. This means that a complete break of all chemical bonds does not occur, i.e., there is no complete release of all energy, as in laboratory analysis. Only a very small part of the proteins and fats contained in food is converted into adipose tissue.
Energy value of the main components of food (caloric coefficients)
Table of proteins, fats, carbohydrates and calories in foods
| Product | Squirrels, G | Fats, G | Carbohydrates | kcal | Serving in XE, g | GI | |
|---|---|---|---|---|---|---|---|
| Simple | Complex | ||||||
| I group. Most Preferred Products | |||||||
| 1.1 Protein sources | |||||||
| 1.1.1 Meat, poultry: | |||||||
| Boiled veal | 30,7 | 0,9 | - | - | 131 | ||
| Boiled chicken | 25,2 | 7,4 | - | - | 170 | ||
| boiled turkey | 25,3 | 10,4 | - | - | 195 | ||
| boiled rabbit | 24,6 | 7,7 | - | - | 170 | ||
| 1.1.2 Boiled or stewed fish | |||||||
| Pink salmon | 22,9 | 7,8 | - | - | 162 | ||
| Flounder | 18,3 | 3,3 | - | - | 103 | ||
| Pollock | 17,6 | 1 | - | - | 79 | ||
| sea bass | 19,9 | 3,6 | - | - | 112 | ||
| Zander | 21,3 | 1,3 | - | - | 97 | ||
| Cod | 17,8 | 0,7 | - | - | 78 | ||
| Hake | 18,5 | 2,3 | - | - | 95 | ||
| Pike | 21,3 | 1,3 | - | - | 97 | ||
| Squid (fillet) | 18 | 2,2 | - | - | 75 | ||
| Crabs | 18,7 | 1,1 | 0,1 | - | 85 | ||
| Shrimps | 17,8 | 1,1 | - | - | 81 | ||
| Egg white boiled 1 piece - 25 g | 3 | - | - | 0,15 | 13 | ||
| 1.1.3 Dairy products | |||||||
| Skimmed milk | 3 | 0,05 | 4,7 | - | 31 | 250 | 25 |
| Fat-free kefir | 4,3 | 1 | 5,30 | - | 49 | 250 | 25 |
| Yogurt 1.5% fat without sugar | 5 | 1,5 | 3,5 | - | 51 | 250 | 15 |
| Low-fat cottage cheese | 18 | 0,6 | 1,8 | - | 88 | ||
| Vareniki with cottage cheese 2 pcs. | 10,7 | 1,2 | - | 27 | 170 | 55 | |
| Cheeses: reduced fat | 25-30 | 10-15 | - | - | 190-255 | ||
| 1.2 Sources of fats | |||||||
| Vegetable unrefined oils (except palm, coconut) | - | 99,9 | - | - | 899 | ||
| 1.3 Sources of carbohydrates | |||||||
| 1.3.1 Dishes | |||||||
| Vareniki with potatoes 2 pcs. | 5,3 | 0,8 | - | 33 | 158 | 60 | |
| Boiled potatoes in uniforms | 2,4 | 0,4 | 0,5 | 11 | 82 | 110 | 65 |
| Boiled brown rice | 2,2 | 0,2 | 0,2 | 21,7 | 101 | 50 | 55 |
| Boiled polished rice | 2,4 | 0,2 | 0,2 | 24,7 | 113 | 50 | 70 |
| 1.3.2 Kashi | |||||||
| Rice viscous on water | 1,5 | 0,1 | 1,1 | 16,3 | 78 | 75 | 70 |
| Buckwheat crumbly | 5,9 | 1,6 | 0,6 | 29,9 | 163 | 40 | 40 |
| Buckwheat viscous on water | 3,2 | 3 | 1,3 | 15,8 | 90 | 75 | 40 |
| Millet crumbly | 4,7 | 1,1 | 0,7 | 25,4 | 135 | 55 | 50 |
| Millet viscous on water | 3 | 0,7 | 1,4 | 16,2 | 90 | 75 | 50 |
| Oatmeal from "Hercules" viscous on water | 2,9 | 1,4 | 1,7 | 13,1 | 84 | 95 | 55 |
| Barley crumbly | 3,1 | 0,4 | 0,5 | 21,6 | 106 | 60 | 50 |
| Oatmeal viscous on water | 3 | 1,7 | 1,2 | 13,8 | 88 | 75 | 40 |
| Wheat (Poltava) on the water | 3,2 | 0,3 | 1,6 | 17,1 | 92 | 70 | 70 |
| Barley crumbly | 3,4 | 0,4 | 0,5 | 21,6 | 108 | 60 | 50 |
| Barley viscous | 2,3 | 0,3 | 1,3 | 14,4 | 76 | 90 | 50 |
| Rye bread | 6,5 | 1,1 | - | 41,3 | 190 | 30 | 50 |
| 1.3.3 Vegetables: | |||||||
| Green peas | 5 | 0,2 | 6 | 6,8 | 73 | 190 | 35 |
| White cabbage | 1,8 | 0,1 | 4,6 | 0,1 | 27 | 250 | 15 |
| boiled cauliflower | 0 | 0,3 | 3,5 | 0,5 | 26 | 250 | 15 |
| Poached zucchini | 0,7 | 1,9 | 5,3 | - | 40 | 200 | 15 |
| Green onion (feather) | 1,3 | - | 3,5 | - | 19 | 180 | 15 |
| Bulb onions | 1,4 | - | 9 | 0,1 | 41 | 150 | 20 |
| 1,3 | 0,1 | 7 | 0,2 | 34 | 150 | 85 | |
| cucumbers | 0,7 | 0,1 | 1,8 | 0,1 | 11 | 600 | 25 |
| Sweet pepper | 1,3 | - | 5,2 | 0,1 | 26 | 250 | 15 |
| Greens (parsley, dill, lettuce, sorrel) | 1,5-3,7 | 0,4 | 1,7-6,8 | 0,6-1,2 | 17-49 | 600 | 0-15 |
| Radish | 1,2 | 0,1 | 3,5 | 0,3 | 21 | 300 | 15 |
| Turnip | 1,5 | - | 5 | 0,3 | 27 | 225 | 15 |
| Boiled beets | 1,8 | - | 10,6 | 0,2 | 49 | 140 | 70 |
| tomatoes | 1,1 | 0,2 | 3,5 | 0,3 | 31 | 300 | 20 |
| 1.3.4 Melons: | |||||||
| without skin / with skin | 0,7 | 0,2 | 8,7 | 0,1 | 38 | 135/230 | 70 |
| 0,6 | - | 9 | 0,1 | 38 | 130 | 45 | |
| 1.3.5 Fruits: | |||||||
| apricots | 0,9 | 0,1 | 9 | - | 41 | 120 | 35 |
| cherry plum | 0,2 | - | 6,4 | - | 27 | 100 | 25 |
| 0,4 | 0,2 | 11,5 | - | 49 | 100 | 65 | |
| without skin / with skin | 1,5 | 0,1 | 19 | 2 | 89 | 60/90 | 60 |
| 0,8 | 0,5 | 10,3 | - | 52 | 90 | 25 | |
| without skin / with skin | 0,9 | - | 11,2 | - | 52 | 100/200 | 30 |
| Pear | 0,4 | 0,3 | 9 | 0,5 | 42 | 100 | 33 |
| Peaches | 0,9 | 0,1 | 9,5 | - | 43 | 130 | 30 |
| Plum | 0,8 | - | 9,5 | 0,1 | 43 | 70 | 25 |
| Persimmon | 0,5 | - | 13,2 | - | 53 | 90 | 45 |
| Cherries | 1,1 | 0,4 | 10,6 | - | 50 | 100 | 25 |
| Apples | 0,4 | 0,4 | 9 | 0,8 | 45 | 100 | 35 |
| without skin / with skin | 0,9 | 0,2 | 8,1 | - | 40 | 130/180 | 40 |
| Grapefruit without peel / with peel | 0,9 | 0,2 | 6,5 | - | 35 | 130/170 | 25 |
| Lemon | 0,9 | 0,1 | 3 | - | 33 | 20 | |
| Mandarin without peel / with peel | 0,8 | 0,3 | 8,1 | - | 40 | 120/180 | 40 |
| 0,7 | 0,5 | 8 | - | 43 | 170 | 25 | |
| 0,6 | 9,2 | 15 | - | 65 | 70 | 45 | |
| Strawberry | 0,8 | 0,4 | 6,2 | 0,1 | 34 | 190 | 40 |
| Cranberry | 0,5 | - | 3,8 | - | 26 | 150 | 20 |
| Gooseberry | 0,7 | 0,2 | 9,1 | - | 43 | 140 | 40 |
| 0,8 | 0,3 | 8,3 | - | 42 | 170 | 30 | |
| Red currants | 0,6 | 0,2 | 73 | - | 39 | 150 | 30 |
| Black currant | 1 | 9,2 | 6,7 | 0,6 | 38 | 120 | 30 |
| 1.3.6 Mushrooms: | |||||||
| White fresh | 3,7 | 1,7 | 1,1 | - | 23 | ||
| fresh | 4,3 | 1 | 0,1 | - | 27 | ||
| 1.3.7 Sauerkraut, pickles. | |||||||
| Sauerkraut | 1,8 | - | 2,2 | - | 19 | ||
| 1.3.8 Dried fruits: | |||||||
| Dried apricots | 5,2 | - | 55 | - | 234 | 20 | 30 |
| Raisin | 1,8 | - | 66 | - | 262 | 20 | 65 |
| Prunes | 2,3 | - | 57,8 | 0,6 | 242 | 20 | 25 |
| Apples | 2,2 | - | 44,6 | 3,4 | 199 | 20 | 30 |
| Dates | 2,5 | - | 68,5 | 0 | 281 | 25 | 60 |
| 1.3.9 Honey | |||||||
| Natural honey | 0,8 | - | 74,8 | 5,5 | 314 | 15 | 80 |
| 1.3.10 Soups: | |||||||
| Borscht, cabbage soup vegetarian | 1 | 2 | 2,2-3,3 | 1,6-2,2 | 40- 48 | 300-200 | 30 |
| Potato, with pasta | 1,4 | 2,1 | 1,3 | 7,1 | 48 | 150 | 40 |
| pea | 3,4 | 2,2 | - | 8,2 | 66 | 150 | 30 |
| chicken broth | 0,5 | 0,1 | - | - | 3 | ||
| meat broth | 0,6 | 0,2 | - | - | 4 | ||
| II group | |||||||
| 2.1 Protein sources | |||||||
| 2.1.1 Meat, poultry: | |||||||
| boiled beef | 25,8 | 16,8 | - | - | 254 | ||
| Braised beef (fat, flour) | 14,3 | 5,3 | - | 3,3 | |||
| Beef goulash | 12,3 | 12,2 | - | 3,9 | 175 | ||
| Roast beef | 28,6 | 6,2 | - | - | 170 | ||
| Steak | 28,8 | 11 | - | - | 214 | ||
| beef stroganoff | 18 | 14,3 | - | 6 | 228 | 200 | 50 |
| Boiled lamb | 22 | 17,2 | - | - | 243 | ||
| Stewed beef liver | 11 | 9,6 | - | - | 165 | ||
| fried (flour, fat) | 22,8 | 10,2 | - | 10,8 | 227 | 120 | 50 |
| Fried chicken | 26,3 | 11 | - | - | 204 | ||
| roasted turkey | 26,2 | 13,5 | - | - | 226 | ||
| 2.1.2 Fried fish: | |||||||
| Flounder | 18,5 | 8,6 | - | 3,6 | 166 | ||
| Carp | 19 | 11,1 | - | 3,6 | 190 | ||
| Pollock | 15,8 | 5,4 | - | 3,5 | 126 | ||
| sea bass | 21 | 9,7 | - | 4,2 | 188 | ||
| Zander | 17,8 | 5,7 | - | 3,3 | 136 | ||
| Cod | 15,9 | 5,1 | - | 3,2 | 121 | ||
| Hake | 16 | 6,3 | - | 3,3 | 134 | ||
| Pike | 17,7 | 5,8 | - | 3,4 | 137 | ||
| 2.1.3 Caviar: | |||||||
| Red caviar | 31,6 | 13,8 | - | - | 251 | ||
| Black grainy | 28,6 | 9,7 | - | - | 203 | ||
| pollock | 28,4 | 1,9 | - | - | 131 | ||
| 2.1.4 Dairy products: | |||||||
| Milk 3.2% | 2,8 | 3,2 | 4,7 | - | 58 | 250 | 25 |
| Kefir fat | 2,8 | 3,2 | 4,1 | - | 56 | 250 | 25 |
| Curd is bold. | 16,7 | 9 | 2 | - | 56 | ||
| Low-fat cottage cheese pancakes | 18,9 | 3,3 | 1,9 | 10,6 | 160 | 100 | 70 |
| Semi-fat cottage cheese pancakes | 17,6 | 11,3 | 1,6 | 10,6 | 224 | 100 | 65 |
| Low-fat cottage cheese casserole | 17,6 | 4,2 | 8,3 | 6,3 | 171 | 75 | 70 |
| Semi-fat cottage cheese casserole | 16,4 | 11,7 | 7,8 | 6,3 | 231 | 75 | 65 |
| 2.1.5 Cheeses | |||||||
| Dutch | 26 | 26,8 | - | - | 352 | ||
| Kostroma | 25,2 | 26,3 | - | - | 345 | ||
| Brynza | 17,9 | 20,1 | - | - | 260 | ||
| Sausage smoked | 23 | 19 | - | - | 270 | ||
| Processed cheeses | 22 | 20 | - | - | 340 | ||
| 2.2 Sources of fats | |||||||
| Refined vegetable oils | - | 99,8 | - | - | 899 | ||
| Margarine | 0,3 | 82 | 1 | - | 743 | ||
| 2.3 Sources of carbohydrates | |||||||
| 2.3.1 Vegetables: | |||||||
| Fried potato | 2,8 | 9,5 | 1,6 | 21,8 | 192 | 50 | 95 |
| Potato casserole | 3 | 53 | 1,7 | 14,9 | 128 | 70 | 90 |
| Bulb onions | 2 | 14,8 | 12 | 0,1 | 187 | 100 | 15 |
| Braised white cabbage | 2 | 33 | 9 | 0,6 | 75 | 250 | 15 |
| Cauliflower | 3,1 | 6,1 | 2,8 | 2,7 | 89 | 150 | 30 |
| Fried zucchini | 1,1 | 6 | 6,2 | 1,5 | 83 | 200 | |
| Vegetable cabbage rolls | 2 | 5,2 | 5,1 | 4,5 | 93 | 120 | 55 |
| 2.3.2 Canned vegetables: | |||||||
| Green peas | 3,1 | 0,2 | 3,3 | 3,2 | 40 | 150 | 35 |
| tomatoes | 1,1 | - | 3,5 | 0,3 | 20 | 200 | 15 |
| Green beans | 1,2 | 0,1 | 1,6 | 0,9 | 16 | 300 | 30 |
| Eggplant caviar | 1,7 | 13,3 | 4,5 | 0,59 | 148 | 200 | 15 |
| Zucchini caviar | 2 | 9 | 8 | 0,54 | 122 | 140 | 15 |
| Liquid semolina porridge on water | 1,7 | 0,1 | 2,2 | 10,7 | 60 | 100 | 75 |
| Wholemeal bread, rye-wheat | 7 | 1,1 | - | 40,3 | 193 | 30 | 60 |
| Wheat bread from premium flour | 8,1 | 1,2 | - | 42 | 203 | 30 | 65 |
| 2.3.3 Natural juices, without sugar: | |||||||
| tomato | 1 | - | 3,3 | 0,2 | 19 | 250 | 15 |
| Apricot | 0,5 | - | 13,7 | - | 56 | 90 | 40 |
| Orange | 0,7 | - | 12,8 | - | 54 | 110 | 45 |
| Grape | 0,3 | - | 13,8 | - | 54 | 70 | 40 |
| Cherry | 0,7 | - | 10,2 | - | 47 | 90 | 40 |
| grapefur | 0,3 | - | 8 | - | 36 | 140 | 40 |
| Peach | 0,3 | - | 17 | - | 66 | 100 | 40 |
| Plum | 0,3 | - | 16,1 | - | 66 | 80 | 40 |
| Apple | 0,5 | - | 9,1 | - | 38 | 90 | 40 |
| 2.3.4 Drinks: | |||||||
| apple-grape | 0,4 | - | 12,8 | - | 51 | ||
| Kissel cranberry | 0,03 | - | 10,6 | 3 | 54 | 80-90 | 50 |
| Dried fruits compote | 0,4 | - | 15,1 | - | 60 | 80-90 | 60 |
| Canned compotes | 0,2-0,6 | - | 21-24,3 | - | 82- 99 | 50 | 50 |
| Fruit and berry jam | 0,3-0,6 | - | 71-73 | 0,2 | 271- 281 | 15 | 55 |
| III group. Least Preferred Products | |||||||
| 3.1 Protein sources | |||||||
| 3.1.1 Meat, poultry: | |||||||
| Pork boiled | 22,6 | 31,6 | - | - | 375 | ||
| Pork fried | 20 | 24,2 | - | - | 298 | ||
| Chopped pork schnitzel | 13,5 | 42,5 | - | 10,1 | 477 | 120 | 50 |
| Chopped beef cutlets | 14,6 | 11,8 | - | 13,6 | 220 | 90 | 50 |
| Lamb shish kebab | 22,9 | 30,4 | - | 3 | 372 | ||
| Lamb chop cutlet | 20 | 28 | - | 10 | 373 | 120 | 50 |
| Duck boiled | 19,7 | 18,8 | - | - | 248 | ||
| Roast duck | 22,6 | 19,5 | - | - | 266 | ||
| Liver pate | 18 | 15,3 | - | 4,7 | 227 | ||
| Pelmeni 4 pcs. | 14,5 | 14,5 | - | 33,3 | 312 | 55 | |
| Various canned meats | 15-20 | 15-22 | - | - | 195- 298 | ||
| 3.1.2 Sausages: | |||||||
| Doctor's sausage | 12,8 | 22,2 | - | 1,5 | 257 | ||
| Milk sausage | 11,7 | 22,8 | - | 2,8 | 252 | ||
| Krakow sausage | 16,2 | 44,6 | - | - | 466 | ||
| Tallinn sausage | 17,1 | 33,8 | - | - | 373 | ||
| Cervelat | 24 | 40,5 | - | - | 461 | ||
| Beef sausages | 11,4 | 18,2 | - | 1,5 | 215 | ||
| Pork sausages | 10,1 | 31,6 | - | - | 332 | ||
| Dairy sausages | 11 | 23,9 | - | 1,6 | 266 | ||
| Ham | 22,6 | 20,9 | - | - | 279 | ||
| Ham | 14,3 | 25,6 | - | - | 288 | ||
| 3.1.3 Salted fish: | |||||||
| Sprat | 17,1 | 7,7 | - | - | 137 | ||
| Herring | 17,5 | 11,4 | - | - | 173 | ||
| 3.1.4 Smoked fish: | |||||||
| Cod | 26 | 1,2 | - | - | 115 | ||
| Mackerel | 23,4 | 6,4 | - | - | 150 | ||
| Sturgeon balyk | 20,4 | 12,5 | - | - | 194 | ||
| 3.1.5 Canned fish: | |||||||
| Natural cod liver | 4,2 | 65,7 | - | 1,2 | 613 | ||
| Sardines in oil | 17,9 | 19,7 | - | - | 249 | ||
| Saury, blanched in oil | 18,3 | 23,3 | - | - | 283 | ||
| Sprats | 17,4 | 32,4 | - | 0,4 | 363 | ||
| Fried egg | 12,9 | 20,9 | - | 0,9 | 243 | ||
| Omelette | 9,6 | 15,4 | - | 1,9 | 184 | ||
| 3.1.6 Dairy products: | |||||||
| Milk 6% fat | 3 | 6 | 4,7 | - | 84 | 250 | 30 |
| Cream 10% fat | 3 | 10 | 4 | - | 118 | 250 | 30 |
| Fat cottage cheese 18% | 14 | 18 | 2,8 | - | 232 | ||
| Cheese and curd masses | 7,1 | 23 | 26 | - | 341 | 50 | 70 |
| Curds glazed | 8,5 | 27,8 | 30,5 | - | 407 | 40 | 70 |
| Condensed milk without sugar (7.5%) | 7 | 8,3 | 9,5 | - | 140 | 120 | 30 |
| 3.1.7 Cheeses: | |||||||
| Soviet | 24,7 | 31,2 | - | - | 389 | ||
| Cheddar | 23,5 | 30,5 | - | - | 379 | ||
| 3.2 Sources of fats | |||||||
| Sour cream 20% fat | 2,8 | 20 | 3,2 | - | 206 | ||
| Butter | 0,5 | 82,5 | 0,8 | - | 748 | ||
| Peasant oil | 0,8 | 72,5 | 1,3 | - | 661 | ||
| Ghee butter | 0,3 | 98 | 0,6 | - | 887 | ||
| Cooking fat | - | 99,7 | - | - | 897 | ||
| Mayonnaise | 2,8 | 67 | 2,6 | - | 624 | ||
| 3.3 Sources of carbohydrates | |||||||
| 3.3.1 Flour | |||||||
| Boiled pasta | 4,1 | 0,4 | 0,6 | 18,4 | 98 | 60 | 60 |
| Baton | 8 | 0,9 | 0,8 | 48,1 | 235 | 25 | 80 |
| Muffin ordinary | 8 | 5,6 | 5,3 | 46,5 | 299 | 25 | 85 |
| Bagels | 9 | 1,1 | 1,1 | 55,4 | 284 | 20 | 80 |
| Drying simple | 10,9 | 1,3 | 1 | 67 | 335 | 20 | 50 |
| crackers | 9 | 9,5 | 12,3 | 52,9 | 386 | 15 | 50 |
| baked pies | 12,9 | 7,2 | 4,1 | 33,3 | 268 | 35 | 50 |
| 3.3.2 Confectionery: | |||||||
| Cookies are simple, sweet | 6,5 | 11,8 | 23,6 | 50,8 | 436 | 15 | 55 |
| Wafers with fruit fillings | 3,2 | 2,8 | 63,8 | 16,3 | 350 | 15 | 65 |
| Gingerbread | 4,8 | 2,8 | 43 | 34,7 | 350 | 15 | 65 |
| Puff pastry with cream | 5,44 | 38,6 | 16,1 | 30,3 | 555 | 20 | 75 |
| Puff pastry with cream | 5,4 | 38,6 | 16,1 | 30,3 | 555 | 20 | 75 |
| Biscuit cake | 4,7 | 9,3 | 55,6 | 8,6 | 351 | 20 | 75 |
| shortbread cake | 5,1 | 18,5 | 35,5 | 27,3 | 435 | 20 | 75 |
| Custard cake with cream | 5,9 | 10,2 | 42,6 | 12,6 | 329 | 25 | 75 |
| Sunflower halva | 11,6 | 29,7 | 41,5 | 1,1 | 523 | 30 | 70 |
| Marshmallow, pastille | 0,5 | - | 76,8 | 3,6 | 310 | 12 | 65 |
| Jelly marmalade | - | 0,1 | 68,2 | 9,5 | 302 | 16 | 60 |
| Caramel with fruit filling | 0,1 | 0,1 | 80,9 | 11,2 | 357 | 13 | 60 |
| Chocolate candies | 5,8 | 32 | 48,6 | 9,3 | 535 | 20 | 50 |
| lactic | 6,9 | 35,7 | 49,5 | 2,9 | 550 | 25 | 35 |
| Dark chocolate (cocoa more than 60%) | 5,4 | 35,3 | 47,2 | 5,4 | 540 | 25 | 25 |
| Sugar | - | - | 99,8 | - | 379 | 60 | |
| 3.3.3 Ice cream: | |||||||
| Dairy | 3,2 | 3,5 | 15,5 | - | 126 | 80 | 60 |
| Creamy | 3,3 | 10 | 14 | - | 179 | 80 | 60 |
| Cream | 3,2 | 15 | 15 | - | 227 | 80 | 60 |
| Eskimo | 3,5 | 20 | 14,3 | - | 270 | 80 | 60 |
| 3.3.4 Canned milk: | |||||||
| Condensed milk with sugar | 7,2 | 8,5 | 43,5 | - | 320 | 30 | 80 |
| Condensed cream with sugar | 8 | 19 | 37 | - | 382 | 35 | 80 |
| Cocoa with condensed milk and sugar | 8,2 | 7,5 | 43,5 | - | 309 | 30 | 80 |
| 3.3.5 Sauces: | |||||||
| Tomato sauce spicy | 2,5 | - | 20,8 | 1 | 98 | 50 | 50 |
| tomato paste | 4,8 | - | 18 | 1 | 99 | 65 | 50 |
| 3.3.6 Soft drinks: | |||||||
| Non-alcoholic, carbonated on fruit and berry infusions with sugar | - | - | 7,5-12 | - | 30- 48 | 200-100 | 80 |
| Black tea with sugar | - | - | 8 | - | 32 | 150 | 60 |
| Black coffee with sugar | - | - | 8 | - | 32 | 150 | 60 |
| cocoa with milk | 1,9 | 1,9 | 12,1 | 2,4 | 74 | 85 | 40 |
| Mineral water | - | - | - | - | - | - | - |
| 3.3.7 Alcoholic drinks: | |||||||
| Kvass | - | - | 5 | - | 25 | 250 | 45 |
| Beer | - | - | 4,8-8,8 | - | 37-64 | 250-150 | 45 |
| Wines dry (white, red) | - | - | 0,2 | - | 65-70 | ||
| Wine, semi-dry champagne | - | - | 5 | - | 88 | 250 | 15-30 |
| Dessert wines, fortified | - | - | 16-20 | - | 150-170 | 75 | 15-30 |
| Liquor | - | - | 45 | - | 313 | 25 | 15-30 |
| liqueurs | - | - | 30 | 216 | 40 | 15-30 | |
clarification
GI - glycemic index(in English glycemic index or glycaemic index (GI)) is used as an indicator of the effect of food on blood sugar levels. The scale of measurement varies from 0 to 100. The highest point of 100 is glucose.XE - bread unit- a conventional unit that is used to approximate the amount of carbohydrates in foods: one XE is equal to 10 (excluding dietary fiber) or 12 grams (including dietary fiber) carbohydrates or 20 (25) g of bread.
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