Calorie content of cereals in dry and boiled form. Confectionery and pastries

This is, generally speaking, how much? And this is different for every product.

Especially to find out how much food is 100 kilocalories, I offer a calorie table.

Fruits
105g canned pineapple
175g fresh pineapples
190g apples
185g applesauce sugarless
210g apricots
45g avocado
180g bananas
215g pears
205g blueberries
45g prunes
325g strawberries
235g grapefruit
115g cranberries
315 g raspberries
265g red currant
200g kiwi
180g mango
225g oranges
250g peaches
195g plums
35g raisins
180g cherries (pitted)
285g watermelon
190g melon
Beverages
285ml skimmed milk (0,5%)
210ml skimmed milk (1%)
150 ml milk (3.5%)
165 ml curdled milk
205 ml fruit juices and drinks (average)
210 ml natural apple juice
210 ml freshly pressed orange juice
Meat and sausages
42g cooked smoked ham
75g grilled chicken
33g boiled sausage without fat
35g chopped fillet
92 g poultry sausage without fat
100g boiled white meat Chicken
35 lean liver sausage pate
28g smoked sausage
55g roast beef
65g boiled ham without fat.
Vegetables
145g shelled green peas (boiled or fresh)
370g boiled green beans
140g boiled potatoes
370 g raw carrots
600g raw sweet capsicum
180g radishes
900g rhubarb
330g boiled cauliflower
400g boiled beets
750g fresh cucumbers
590g pickles
625g sauerkraut
590g tomatoes
185g boiled corn
Dairy products and eggs
28g Edam cheese (45% fat)
28g cheese with champignons (50% fat)
26g Emmental cheese (45% fat)
30g gouda cheese (45% fat)
98g grainy curd cheese(20% fat)
50g homemade curd cheese
220g yogurt (1.5% fat)
160g yogurt (3.5% fat)
135g dietary cottage cheese
62g cottage cheese (40% fat)
1 big egg
Fish and canned fish
50g salted herring in marinade
45 smoked herring
70g smoked trout
40g natural caviar
105g fresh crabs
115g canned peeled crayfish
33g sardines in oil
60g smoked salmon
35g canned tuna in oil
Nuts and seeds
17g cashew nuts
17 raw peanuts
16 g roasted peanuts
15g hazelnuts
15g almonds
15g pistachios
17g shelled sunflower seeds
14 walnuts
baked dough,
bread and bread products
45g apple roll
20g cream cake
30g corn flakes
27g bread cakes
30g crispbread
25g cracker
30g pretzels
25g biscuit sticks
25g marble cake
25g muesli without sugar
45g rye bread
30g salty sticks
23g chocolate muesli
50g bran flour bread
40g white bread from wheat flour
26g crackers (no eggs)

Here's what you can roughly "put" in 100 kcal:

1/2 egg (40 kcal) + 100 g cucumber (11 kcal) + 100 g radish (16 kcal) + 25 g green onion (5 kcal) + 50 g low-fat yogurt(28 kcal) = salad
- 175 g carrots (72 kcal) + 50 g yogurt (28 kcal) = salad
- 1 egg (80 kcal) + 40 g cucumber (4 kcal) + 40 g tomato (7 kcal) + 10 g green onion (2 kcal) + 1 tbsp. yogurt (9 kcal) = salad
- 100 g cabbage (28 kcal) + 100 g cucumber (11 kcal) + 25 g green onions (5 kcal) + 1 tbsp. light mayonnaise (37 kcal) = salad
- 100 g tomatoes (18 kcal) + 100 g cucumber (11 kcal) + 100 g sweet peppers (26 kcal) + 25 g onions (10 kcal) + 2 tbsp. fat-free salad dressing(35 kcal) = salad
- 150 g boiled beets (66 kcal) + 40 g canned peas(16 kcal) + 20 g onion (8 kcal) + 1 tbsp. yogurt (9 kcal) = salad

75 g granular cottage cheese(66 kcal) + 100 g cucumber (11 kcal) + 100 g radish (16 kcal) + 25 g green onion (5 kcal) = cottage cheese with vegetables
- 1 egg (80 kcal) + 50 g canned peas (20 kcal) = scrambled eggs
- 1 egg (80 kcal) + 20 g onion (8 kcal) + 30 g champignons (8 kcal) + 30 g tomatoes (7 kcal) = scrambled eggs
- 100 g zucchini (39 kcal) + 50 g carrots (21 kcal) + 50 g boiled potatoes(38 kcal) = stew
- 50 g stewed beets (38 kcal) + 50 g carrots (21 kcal) + 50 g boiled potatoes (38 kcal) = stew

And you can also cook soup for yourself - also a lot, and it will come out satisfying (bouillon cube (or without it) + any different vegetables bit by bit). Well, of course, no one canceled kefir

20 easy ways to burn 100 calories

Sometimes, when we have many responsibilities, we tend to skip our sports activities. At the same time, we tell ourselves that we will start again as soon as everything calms down a bit.

But instead, try to use your imagination and add a warm-up to your daily duties.

This article lists some simple ways burn 100 calories. You may want to incorporate them into your everyday life. Do not think that this is not enough. Applying them all together, the cumulative effect can be very good. Even if you do one of these activities per day, that's 700 calories per week and 2800 calories per month.

1. Vacuuming. 25 minutes of intensive vacuuming of your house will help you get rid of about 100 calories.
2. Work in the garden. If you have a dacha, use it to lose weight. Digging and planting seedlings are very good at helping to burn extra calories. In fact, you can get rid of 100 calories in just 15 minutes.
3. Walking. One of the easiest and most natural movements known to people. In 15 minutes of intense walking, you will just get rid of 100 calories. So don't neglect a brisk walk during your lunch break or after work.
4. Jogging in place. If you don't have much time, go jogging locally. In just 12 minutes, you will burn more than 100 calories.
5. Dancing. 20 minutes of dancing at an average pace and 100 calories is gone. You probably like to dance, so turn on the rhythmic music and enjoy life!
6. Ironing clothes. If you have to iron for the whole family, start seeing it not as a boring activity, but as a way to get rid of an extra 100 calories (and even a little more) in 25 minutes.
7. Badminton. Playing with family members for 20 minutes will not only help you keep fit, but also have a good time with your family.
8. Housework. You still have to do it, right? So why not turn tedious housework into a way to lose weight? 20 minutes of intensive cleaning and you will get rid of a little more than 100 calories.
9. Beach volleyball. Summer is the time to go to the beach more often. Just 20 minutes of playing volleyball will help you reach our magic number. Yes, it's more fun than just lying on the sand.
10. Cycling. How about a bike ride? For 40 minutes of easy, calm driving, you will burn 100 calories.
11. Playing golf. Never played? So it's time to try it! Minus 100 calories in just 20 minutes.
12. Swimming. Calm, leisurely swimming for 15 minutes will save you an extra 100 calories.
13. Intensive aerobics. You may ask why I included aerobics here. After all, you won’t go to an aerobics lesson for 10 minutes. Of course not. However, you can buy a videotape or CD of your workouts and do them at home whenever you want and for as long as you want. Even 10 minutes of intense aerobic warm-up will give you about minus 120 calories.
14. Car washing. Forget washing. Just 20 minutes of washing your car will save you more than 100 calories.
15. Frisbee game. Frisbee is a "flying saucer". 30 minutes of play and you'll hit our 100 calorie goal. Plus, it's much more fun than a simple walk.
16. Walk up the stairs. If you work in a multi-story office building, replace the elevator with stairs. For 20 minutes of walking up the stairs, just 100 calories will go away. It is not necessary, of course, to go up and down for 20 minutes. Just do this several times throughout the day.
17. Walk with a pram. Such a walk will burn approximately 60 calories in 20 minutes. So, just 2 walks with a baby and a stroller and you will reach the goal without even sweating.
18. Repair in the house. Is your apartment in need of renovation? 20 minutes of wall painting will burn about 100 calories. Plus you have a new beautiful room.
19. Charging. You don't have to work up a sweat. Just 15 minutes of vigorous exercise will burn approximately 100 calories. Just three sessions of 15-20 minutes daily will keep your body in good shape.

20. Before sex, squealing, biting, pinching, throwing pillows, using nails and various improvised materials give another small plus (100)

Benefits of exercise

Exercising with increased oxygen metabolism burns calories during and after exercise. This is because the metabolism increases by 10% within almost 24 hours after exercise. In addition, in most types of exercise, the number of calories burned is proportional to body weight: the more you weigh, the more calories you burn.

Regular exercise actually reduces appetite. Other benefits of exercise include increased energy levels, improved focus, and better sleep.

table of FRUITS AND BERRIES CALORIES

table of CALORIES OF CEREALS AND FLOUR PRODUCTS

FISH AND SEAFOOD CALORIES table

FAT CALORIES table

CALORIES OF DRINKS

CALORIES OF VEGETABLES, HERBS AND MUSHROOMS

table CALORIES OF MEAT PRODUCTS AND EGGS

table of CALORIES OF MILK AND DAIRY PRODUCTS

CALORIES OF SWEETS, ICE CREAM AND PASTRY PRODUCTS

"Habitat". "Zero Calories" Aired 12/14/2011

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

What are calories?

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

Today, the number of calories in food is determined using a special technique, which involves the use of an instrument such as a calorimeter. With its help, the caloric content of products and already prepared dishes is measured by burning in an isolated chamber. The data obtained are combined by a table of the energy value of dishes and individual products. After the experiments, the data obtained fully correspond to the procedure that occurs in digestive tract person after a meal. The energy received after eating is used for physical activity, heat production and metabolic processes in the body.

Calculation of energy value on the example of oatmeal "Hercules"

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

Every day, a person needs to replenish the body's needs for substances such as nutrients. The lowest calorie and useful product are cereals"Hercules".

Vitamin composition of Hercules flakes, (mg):

• RR - 4.6.
• E - 3.2.
• Thiamine - 0.45.
• Pyridoxine - 0.24.
• Folic acid - 0.23.
• Riboflavin - 0.1.

Mineral composition of Hercules flakes, (mg):

• Potassium - 330.
• Phosphorus - 328.
• Magnesium - 129.
• Sulfur - 88.
• Chlorine - 73.
• Calcium - 52.
• Sodium - 20.
• Iron - 3.6.
• Zinc - 3.1.

Nutritional value of Hercules flakes per 100 grams of product:

• Calorie content - 352 kcal.
• Carbohydrates - 61.8 grams.
• Starch - 60.1 grams.
• Proteins - 12.3 grams.
• Fats - 6.2 grams.
• Dietary fiber - 6 grams.
• Ash - 1.7 grams.
• Fatty acids - 1.4 grams.
• Disaccharides, monosaccharides - 1.2 gr.

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

food calorie tables

Using the calorie table, each person can calculate the amount of energy received from food. Such principles of nutrition help prevent obesity and related diseases. Calories are not absorbed 100%. Experts say that proteins are digested by 85%, and fats by 94%. The absorption of fast carbohydrates is best - 96%. Most high calorie content in fats. There are approximately 90 kilocalories in 100 grams of fat. When splitting, 40 calories are released from this amount of fat.

Energy value of dairy products

Energy value of cereals

Energy value of berries and fruits

Energy value of vegetables and mushrooms

Energy value of meat and offal

Energy value of seafood and fish

Energy value of sweets

Energy value of bakery products

Calorie table of finished products

You can count the calorie content of food products not only before they are cooked, but also after. At cooking the energy value of products changes significantly. When cooking, calories go into the soup, and some of them completely evaporate when boiling. During cooking fried foods there is an increase in the energy value of products.

To calculate the energy value of ready meals, you need to know initial amount food before cooking. Next, you should multiply the calories of the product by this amount, and then summarize all the indicators among themselves. Water has no calorie content, so this indicator is not taken into account. As a result, the result should be divided by the number of servings.

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

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

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

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

The body, receiving a dose of such empty calories, is immediately rearranged in such a way as to get rid of them in the first place, those. first the body burns alcohol calories, and then all the rest, if there is still such a need for this. Alcohol, this product, which is harmful in large quantities, the body cannot transfer to a reserve, therefore, it strives by all means to remove it as soon as possible, and switches to alcoholic fuel, ceasing to burn fat, protein and carbohydrate reserves, and natural fat reserves prepared for burning are simply deposited for later.

Therefore, despite the fact that alcohol calories are called "empty", because. they do not contain nutrients, they still give a lot of energy to the body, and the body needs to spend this energy. And if you not only drink alcohol, but eat at least something on the same day :), then the body receives much more energy than from food without alcohol. And since large quantity it is more difficult for him to spend energy, then calories from alcohol, as already mentioned, are burned in the first place, and calories that come from food are simply not consumed, but having a nutritional basis, they are deposited in the form of fat in fat depots.

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

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

1. Nastya :
   
2. Denis S. :
   

   Thank you very much for the food calorie tables, I will also support Nastya - it would be great to add the ability to download them in Word or PDF format.

3. Julia :
   

   What a useful board. Didn't know that cornflakes so high-calorie, and I eat them every day and wonder why those extra pounds don't go away. Now I'm rethinking my diet. I'll remove some food.

4. Pauline :
   

   It must be like everything in detail. It's strange that I've never seen anything like it before. But it is very convenient, especially for those people who monitor their health and their weight. I'll probably bookmark it too.

5. Alina :
   

   What a great and detailed board! I want to print it out and hang it in the kitchen, because sometimes I want to eat something forbidden, but at least I’ll know how many calories there are and think twice if there is.

6. Dina :
   

   Tell me, in the morning I eat oatmeal with milk, nuts and dried fruits, while I want to lose weight ... I stick to a diet. Can I replace my breakfast with something else, as I understand it, based on the table, is it high-calorie enough?

7. Julia :
   

   And how do I know that your calorie table is correct? For example, I have slightly different data on the number of calories in products, and I took my table from the site, where they also said that they had the most correct table, and that many people lost weight using it. So who to believe? Or should I try, first that one, and then yours, or vice versa?

8. Valeria :
   

   For some reason, I always thought that mayonnaise is much more high-calorie. A competent table, now it has become easier to control the diet. I immediately found my mistakes, I will take them into account for the future. And I will not give up my favorite bananas, you can afford one a day!

9. Olya :
   

   I followed the calorie content only for the first 3 days of the diet, then I stopped, because it was already clear how many calories were in my breakfast, lunch or dinner. Moreover, there are a lot of applications that all calculate themselves.

10. Sonya :
    

    I often look at such tables, naturally, the number of calories is approximate, not exact, but at least I know that I ate a little and my lunch or dinner did not affect my figure.

11. Dasha :
    

    Sometimes it’s just interesting how many calories are contained in a particular product. During the diet period, that table generally needs to be printed out and hung on your refrigerator, the most high-calorie foods highlight.

12. Sasha :
    

    Knowing the calorie content of foods is necessary, especially if you are trying to monitor your figure. It is necessary to understand at least approximately what part daily allowance You ate.

13. Rita :
    

    Once again I’m going on a diet and this time everything will be serious, I downloaded and printed calorie tables, hung them on the refrigerator and I’ll count calories, once again I’m convinced that diets don’t work, only counting calories, with their deficit, fat begins to melt .

14. Eve :
    

    For convenience, I advise everyone to download the calorie counting application. They exist great amount. No need to keep everything in your head, carry a cheat sheet with you. You bring in groceries, such as lunch, and you're done.

15. Christina :
    

    Thank you for such high-quality and detailed tables, now it will be very easy for me to calculate proper diet nutrition in order to effectively begin to reduce your excess weight!

16. Maria :
    

    And I was surprised that there are no carbohydrates in meat, in fish too. And what a fat caviar!!! You should not get carried away for sure, it’s also salty - it can retain water. With such useful table I learn a lot about products.

17. Anna :
    

    I didn’t know before that counting calories is so important for weight loss. I thought you should go on a diet and try to starve. And the greater effect is just with proper nutrition - this plate is now to help me.

18. Angelica :
    

    From my own experience, I’ll say that losing weight should begin with studying the calorie content tables of foods, and even better, print it out and put it on the refrigerator. It sometimes seems to us that there are few calories in the product, we eat without measure, as a result, all this is deposited in fat, since I began to count calories, the weight went down and all this without diets, I just eat in moderation observing the recommended calorie intake.

The main source of energy for the body are fats, proteins and carbohydrates. The more proteins, fats and carbohydrates in food, the more energy the body receives. Just remember that the energy received must be spent so that excess weight does not appear.

Energy is expressed in calories, so in order not to gain excess weight and even lose weight, you need to know your rate. daily calories. You can calculate the amount that you need by using.

And in order to make it easier to compose your diet and count calories, we offer you a universal table of caloric content of products. The tables are divided into food categories and include the main items that you consume every day.

Berries and fruits

In summer, much attention should be paid to fruits and berries that grow in garden beds and are sold at every corner. This is not only an opportunity to get a lot of vitamins, but also to saturate the body with a minimum number of calories. In the spring-summer period, it is easy to lose weight without knowing hunger. At the same time, berries and fruits do not contain fat, which greatly facilitates the digestive process.

Greens and vegetables

Vegetables must be included in your diet. They, like fruits, are full of vitamins, have no fat and help you stay full. Vegetables are great for a snack, and most importantly, they can be found in any store.

You can combine them and make salads, the main thing is to add less oil and salt, so as not to burden the stomach.

Note that when cooking, the calorie content may increase (for example, add oil), or it may decrease if vinegar is added. But in this case, you need to be careful not to harm the body.

Legumes and cereals

Pledge of getting rid of excess weight – proper nutrition and the required number of calories. If the body does not receive the required energy and microelements, then it will begin to store reserves. Therefore, during weight loss, you can not refuse food. And there are only vegetables and fruits, although these are the best foods for cleansing the body.

Therefore, in daily diet should be included various cereals. Note that the calorie content of these products may decrease depending on the method of preparation. For example, steamed chicken rice has 117 kcal per 100 grams.

Bread and bread products

Even if you are not faced with the task of losing weight, but only maintaining weight, then you need to be careful about flour products.

When cooking, oil is always used, without which most dishes simply cannot be cooked. Someone does not feel sorry for the oil, but someone tries to limit its use.

But even 10 grams of oil will help make food tastier.

Dairy

Dairy products and products are full of calcium, which is vital for the body. Calcium is especially important during diets and drying of the body, since calcium is also washed out with water.

Meat and sausage

Meat is necessary for any organism, since those trace elements are concentrated there, which are difficult to find in other products. Therefore, you should not give up meat, it’s just better to reduce portions.

Turkey and chicken meat is especially useful. But lamb and pork are very difficult to digest.

Note that internal organs or organ meats have a lower calorie content (not indicated in the table), but they are difficult to cook and the taste may not meet your expectations.

For breakfast, it is best to make scrambled eggs or scrambled eggs with vegetables. Such a breakfast is most useful for energizing for the first half of the day.

Seafood is important for the body, as it is full of phosphorus and other beneficial trace elements And most importantly, it does not contain carbohydrates. Exactly on minimum quantity carbohydrates built Kremlin diet.

Besides, sea ​​fish is considered dietary and satisfying, especially if cooked on time or baked in the oven.

Nuts are good for a snack, the main thing is not to abuse them, since any nuts are very high in calories. And many of them are heavy food for the stomach.

Some sweets

Everyone loves sweets, and sometimes it can be very difficult to refuse them. Well, if you want to treat yourself, then you need to know how many calories you can afford.

For effective weight loss you should completely abandon the use of sugar and flour, as well as different sauces(mayonnaise, ketchup, etc.). It is these foods that most strongly affect weight.

Count calories, and after a couple of weeks you will notice that the weight is decreasing, and you feel light and energized.