Calorie content of cereals in dry and boiled form. Flour products and sweets

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 of tomatoes (18 kcal) + 100 g of cucumber (11 kcal) + 100 g of sweet pepper (26 kcal) + 25 g of onion (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

Name	Calories /100 g product	Name	Calories /100 g product
Apricot	50	Avocado	99
Quince	30	cherry plum	37
A pineapple	45	Orange	40
Watermelon	40	Bananas	100
Cowberry	41	Grape	70
Cherry	50	Blueberry	37
Pomegranate	54	grapefruit	36
Pear	44	Melon	50
Blackberry	33	strawberries	37
Raisin	287	figs	56
Kiwi	49	Dogwood	40
Cranberry	29	Gooseberry	43
Dried apricots	298	Lemon	31
Raspberries	41	Mandarin	41
Cloudberry	30	Sea ​​buckthorn	31
Peach	44	Rowan	56
Plum	44	Black currant	45
Red currants	43	Dates	280
Dried apricots	278	Cherries	52
Persimmon	63	Prunes	226
Blueberry	44	Apple	45
Mulberry	44	Dried apples	271

table of CALORIES OF CEREALS AND FLOUR PRODUCTS

Name	Calories /100 g product	Name	Calories /100 g product
Bagels	314	beans	58
Peas	324	Peas Green	272
Buckwheat	329	Corn grits	326
Semolina	333	oatmeal	370
Pearl barley	328	Millet groats	334
Barley groats	324	Cornflakes	370
Pasta	340	Wheat flour	350
Rye flour	347	Cereals	305
table biscuits	420	Rice	332
Rice polished	343	muffin	304
Soya	395	Road biscuits	360
Drying	330	Beans	310
Bread "Darnitsky"	205	wheat bread	226
Rye bread	210	barley flakes	310

FISH AND SEAFOOD CALORIES table

Name	Calories /100 g product	Name	Calories /100 g product
Gobies	145	Pink salmon	148
Caviar granular	250	Caviar caviar	255
Pollack caviar	131	Pressed caviar	237
Squid	80	Flounder	93
carp	88	Carp	89
Keta	140	Smelt	90
Crab	70	Shrimp	85
Far Eastern shrimp	135	Icy	75
Bream	100	salmon	405
sea ​​salmon	190	Makrurus	60
mussels	75	Lamprey	165
Pollock	70	capelin	156
Mollusks	85	sea ​​kale	8
Navaga	73	Burbot	80
Notothenia marble	160	sea ​​bass	110
river perch	85	Lobster	85
Sturgeon	165	Halibut	102
Cod liver	615	Haddock	168
Blue whiting	72	saber fish	113
Rybets Caspian	97	Fish fingers	200
Carp	120	saury large	260
small saury	142	herring	120
Stellate sturgeon	136	Herring	240
Salted herring	260	Salmon	220
Whitefish	145	Mackerel	153
catfish	160	Horse mackerel	120
Sterlet	325	Zander	72
Zander	70	Trepang	37
Cod	65	Tuna	97
coal fish	160	Acne	335
sea ​​eel	95	Trout	210
Hake	85	Sprats in oil	250
Pike	73	Ide	120

FAT CALORIES table

Name	Calories / 100 g of product	Name	Calories / 100 g of product
Peanut butter	895	goose fat	930
Fat beef, pork, melted lamb	925	Coconut oil	925
Mayonnaise	627	Pork bacon without skin	800
Margarine for baking	675	Milk margarine	725
Cream margarine	760	Vegetable oil	899
Butter	780	soybean oil	900
Ghee butter	925	milk fat	375

CALORIES OF DRINKS

Name	Calories / 100 g of product	Name	Calories / 100 g of product
apricot juice	57	Pineapple juice	45
Orange drink (sparkling)	43	Orange juice	40
White dry wine	66	Dry red wine	68
Grape juice	52	Cherry juice	53
Water	0	Grapefruit juice	35
Kvass	25	Cranberry juice	51
Coca-Cola (LIGHT)	43	Black coffee (no sugar)	0
Lemonade	37	Mineral water	0
carrot juice	27	Beer	32
Tomato juice	15	Champagne dry	85
Apple juice	43	Champagne sweet	90

CALORIES OF VEGETABLES, HERBS AND MUSHROOMS

Name	Calories /100 g product	Name	Calories /100 g product
eggplant	22	White fresh	25
White dried	210	Broccoli	34
Swede	37	Mushrooms fresh	30
Zucchini	14	White cabbage	25
Brussels sprouts	13	Sauerkraut	22
kohlrabi cabbage	30	red cabbage	27
Savoy cabbage	35	Cauliflower	18
Cauliflower	18	Potato	90
chestnuts	210	Kohlrabi	27
Celery root	38	Corn	105
Green onion	18	Bulb onions	50
Olives	350	Oilers	25
Carrot	40	fresh cucumbers	15
Pickles	8	Honey mushrooms fresh	20
Parsnip	18	Sweet pepper	18
Parsley	42	Boletus fresh	32
Boletus fresh	32	Rhubarb	16
Radish	20	radish	26
Turnip	22	Salad	18
Beet	50	Celery	21
Asparagus	21	Fresh syroezhi	18
tomatoes	17	Pumpkin	28
Dill	29	White beans	350
Green beans	34	Sorrel	28
Horseradish	70	Zucchini	30
Cheremsha	35	Garlic	96
Champignon	25	Spinach	18

table CALORIES OF MEAT PRODUCTS AND EGGS

Name	Calories /100 g product	Name	Calories /100 g product
Mutton	207	Ham	370
Beef	158	Brisket	470
Loin	430	Goose	395
Turkey	207	Turkey	230
Smoked sausage	510	Amateur sausage	300
brain sausage	342	Moscow sausage	470
Ukrainian sausage	350	tea sausage	180
rabbit meat	120	Chicken	185
Ham	360	Liver pate	315
beef liver	90	Beef kidneys	60
Salami	560	Sausages	150
Pork	390	Heart	90
sausages	200	Duck	410
Pheasant	145	bacon	660
beef tongue	279	Pork tongue	300
Egg, 1 pc.	75	Egg powder	550

table of CALORIES OF MILK AND DAIRY PRODUCTS

Name	Calories/100g product	Name	Calories / 100 g of product
Cheese from cow's milk	265	Yogurt natural 1.5% fat	50
Kefir fat	61	Kefir low fat	31
Milk acidophilus	85	Condensed milk	140
Condensed milk with sugar	320	Whole milk powder	470
Whole milk	62	curdled milk	59
Ryazhenka	84	Cream 10% fat	120
Cream 20% fat	200	Sour cream 10% fat	115
Sour cream 20% fat	205	Sour cream 25% fat	285
Altai cheese 50%	397	Gouda cheese 45%	385
Dutch cheese	360	Camembert cheese 50%	330
Lamber cheese 50%	378	Parmesan cheese 40%	330
Processed cheese	240	Processed sausage cheese	270
Poshekhonskiy cheese	332	Roquefort cheese	360
Russian cheese	370	steppe cheese	360
Chester cheese 50%	400	Swiss cheese	395
Edamer cheese 40%	340	Emmental cheese 45%	420
Curds and special curd mass	340	Curd mass	208
Fat cottage cheese	225	Low-fat cottage cheese	89

CALORIES OF SWEETS, ICE CREAM AND PASTRY PRODUCTS

Name	Calories / 100 g of product	Name	Calories/100g product
strawberry jam	310	apple jam	350
Wafers with fat fillings	540	Wafers with fruit fillings	345
Bakery	400	Zephyr	330
Fruit candies	400	Caramel	295
Marmalade	295	Candies glazed with chocolate	398
Milk ice cream	140	Honey	320
Creamy ice cream	185	ice cream ice cream	230
Paste	305	Popsicle ice cream, creamy	275
shortbread cake	445	baked pies	220
Puff pastry with apple	454	cream cake	540
Jam	280	cakes	430
Sugar	400	Gingerbread	335
Cake almond	530	Sponge cake with fruit filling	390
Halva	500	chocolate cake	490
Dark chocolate	545	milk chocolate	550

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

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Let's get straight to practice.

Scales it is best to choose electronic. So you will know the exact weight. Before buying, the scales are easy to check: take a small object (or several objects), the weight of which you know, and put it on the scale several times. Restart scale and check again. If the number does not change, the scales do not lie. Many manufacturers allow an error of +/- 5 grams. Tables of measures and weights for determining the weight of products are not helpers here: the dish after cooking will need to be weighed to calculate its total calorie content, and then one of your servings.

Scales are best to choose electronic

A collection of calorie tables can be found in any bookstore and will always be at your fingertips. Also, the calorie content of the product is indicated on the package. Numbers may vary slightly in different tables. Choose one table for yourself and use only that one.

All kitchen utensils it is advisable to weigh in advance so that later you can easily subtract the weight of dishes or plates.

In cooking, it is important to remember: calories in water, salt- 0 (zero) kcal. But water adds weight and thus changes the total calorie content of the dish.

The more water you add, the more weight and the fewer calories per 100 grams

The dish you counted once is more no need to count if its composition does not change. Just write down the amount of ingredients you need in your notebook.

And the most important thing - formula to calculate the calorie content in 100 grams of the finished dish:

How to understand the notation in this formula?

A (grams) - the total weight of the finished dish in grams;

B (kcal) - the total calorie content of the products in the finished dish.

How to use this formula?

We multiply two numbers diagonally by each other and divide by the number that is diagonally from X:

H × 100: A= the number of calories in 100 g of your meal.

The formula is not very clear? Let's look at detailed examples of how to apply it in practice.

Simple dishes: porridge

Let's start with a simple dish and calculate the calorie content of the usual rice porridge.

100 grams of rice porridge contains 110 kcal

Ingredients:
. Rice - 300 g
. Water
. Salt

1. 100 grams of dry rice contains 330 kcal.
2. For our porridge, we took 300 g of cereal: 330 kcal × 3 = 990 kcal.
3. The entire volume of cooked rice porridge will have a calorie content 990 kcal: apart from water and salt, which, as we already know, have no calories, we did not add anything else.
4. About 900 g of ready-made porridge is obtained from 300 g of dry rice.
5. We calculate the calorie content of rice porridge in 100 grams according to the formula:

900 g rice porridge = 990 kcal

100 g rice porridge= X kcal

990 × 100: 900 = 110 kcal (990 times 100 divided by 900)

So, our result: 100 grams of rice porridge contains 110 kcal.

In a similar way, we calculate the calorie content boiled pasta, beans, lentils. Before cooking, we weigh dry pasta, consider the calorie content of dry weight. Boil pasta, drain water and weigh ready-made pasta: the weight will be more because pasta absorbed water. Then we count the calorie content in 100 g.

Complex dishes: puree soup and apple sambuc

The calorie content of a multicomponent dish is not much more difficult to calculate than the calorie content of a simple porridge. Let's cook delicious pumpkin puree soup.

In 100 g pumpkin soup-mashed potatoes contains 64 kcal

For your convenience, all data is given in the table.

Product	Product weight	Calories in 100 grams
Milk 3.5%	1 l (1000 ml)
Potato
Bulb onions
Butter 82.5%
Total:			1630.5 kcal

1. The total weight of the products that are needed to make pumpkin puree soup - 2675.
2. total calories products - 1630.5 kcal.
3. In a deep saucepan, fry the onion for butter then add chopped in small pieces carrots, potatoes and pumpkin, pour milk, add salt. Bring to a boil and simmer over very low heat for 30-40 minutes. After that, grind the vegetables together with milk with a blender into a puree.
4. The weight of the finished dish is 2562 g and contains all the same 1630.5 kcal (I remind you that water evaporates, not calories).
5. According to the formula, we calculate the calorie content of pumpkin soup in 100 g:

In 2562 g of soup = 1630.5 kcal

In 100 grams of soup \u003d X kcal

1630.5 × 100: 2562 = 63.6 kcal (round up to 64 kcal)

100 g of pumpkin puree soup contains 64 kcal.

And let's not forget about light dessert. Today we have on the menu Airy Apple Sambuc with amazing cinnamon flavor.

Product	Product weight	Calories in 100 grams	Prescription product weight calorie
Apples (peeled and peeled)
Egg white
Total:			479.4 kcal

1. The total weight of the products that we need for cooking apple dessert cinnamon - 790 g.
2. The total calorie content of these products - 479.4 kcal.
3. Let's make apple sambuc.

Sambuc is a gelled dessert based on beaten egg whites.

Cut the apples into quarters, remove the peel and seeds. We put it in a mold, pour a couple of tablespoons of water on the bottom, cover with foil and bake in the oven at a temperature of 180 ° C for about 25-30 minutes (until soft). Ready apples cool, and in the meantime, dissolve the gelatin as indicated on the package, and heat to 40-50 ° C, after which we also cool. Using a blender, grind apples into puree, add sugar and beat with a whisk (nozzle) or mixer for about 1 minute. Then add to the apples egg whites, beat for at least 5 minutes: the mass will turn white and increase in volume. Then pour in the gelatin and beat for about 1 minute more. Pour the mass into bowls and put in the refrigerator for 3 hours. Before serving, sprinkle with cinnamon, decorate apple slices and a sprig of mint.
4. Weight finished dessert is about 675 g and contains 479.4 kcal.
5. Let's calculate the calorie content of apple sambuca in 100 g:

675 g of dessert = 479.4 kcal

100 g of dessert \u003d X kcal

479.4 × 100: 675 = 71 kcal

100 g of apple sambuca contains 71 kcal.

We fry cutlets, chops and meat in batter

When counting calories fried foods one must take into account key moment: 20% the amount of oil that you pour into the pan is absorbed into the product (cutlets, chops). However, if you fry potatoes, other vegetables, flour products, do not lose sight of the fact that these dishes absorb almost 100% oil. This is especially true for zucchini, eggplant, pancakes, pancakes: they absorb oil like a sponge and require additional “feeding” all the time. When you stew vegetables with oil, all the oil ends up in your stew. In this case, you need to take into account all the fats used in cooking.

Eggplant absorbs oil like a sponge.

I suggest a hearty meal fried chicken fillet with sour cream and garlic sauce.

Product	Product weight	Calories in 100 grams	Prescription product weight calorie
Chicken breast fillet
Lemon juice
Vegetable oil		900 kcal - 20%*
Salt pepper
Total:			768 kcal

* 20% of the indicated calorie content of the oil, this is 180 kcal that will be absorbed into the chicken meat. The rest of the oil will remain in the pan.

1. For cooking fried chicken fillet we need 650 g products.
2. The total calorie content of these products is 768 kcal.
3. Let's start cooking dinner. Cut the chicken fillet lengthwise into two parts and lightly beat off. Salt, pepper, sprinkle with lemon juice and leave to marinate for 20-30 minutes. Then fry in vegetable oil on both sides until golden brown. Let's prepare the sauce for the chicken fillet. Ingredients to taste in the quantities you need: sour cream, garlic, herbs, salt. Squeeze the garlic through a press, finely chop the greens, combine with sour cream, add salt and mix. Or grind all the ingredients with an immersion blender. calories sour cream sauce will equal the calorie content of your sour cream: greens and garlic are very low calorie foods.
4. The weight of the chicken fillet after cooking is about 400 g and contains all the same 768 kcal.
5. Now let's calculate the weight of the fried chicken fillet in 100 g using the formula:

400 g fried chicken= 768 kcal

100 g fried chicken = X kcal

768 × 100: 400 = 192 kcal

In 100 g of fried chicken fillet, we have 192 kcal (excluding the calorie content of sour cream sauce).

If you want to cook meat in batter, then the calorie content of meat and vegetable oil you need to add the calorie content of the batter (flour, milk, egg).

And how many calories are in the broth and compote?

When cooking, part of the calories goes into the broth from the products: from fish - 15%, from meat - 20%, fruits - 30%, dumplings, manti and khinkali - 20%. These figures may fluctuate: it all depends on the cooking time of the products.

Let's calculate the calorie content fish broth salmon. Let's take salmon steak weighing 300 g and 1 liter of water. Calorie content of salmon in 100 g = 142 kcal, in 300 g of this fish = 426 kcal (142 × 3).

426 kcal - 15% = 63.9 kcal (round up to 64 kcal).

In 1 liter of salmon broth 64 kcal. There are only 6.4 kcal in 100 ml of broth!

Boiled meat and vegetables

Today we have dinner boiled beef, a glass of kefir and a salad. The calorie content of kefir is written on the package, and we will calculate the calorie content of meat and salad ourselves. With a salad, everything is simple: add up the calorie content of all its components. We count meat.

When meat is cooked, about 20% of its calorie content goes into the broth.

Ingredients:
. Beef shoulder (boneless meat) - 1 kg
. Salt

1. 100 g of beef shoulder contains 208 kcal.
2. In 1 kg of a shoulder blade: 208 kcal × 10 = 2080 kcal.
3. After cooking weight boiled meat is about 700 g: boiled meat has decreased in volume and weight.
4. When meat is cooked, about 20% of its calorie content goes into the broth, so 2080 kcal - 20% \u003d 416 kcal, that is how much was boiled into the broth from a piece of meat weighing 1 kg, and 1664 kcal left in the meat itself.
5. Now let's calculate the calorie content boiled beef in 100 g:

700 g of boiled meat = 1664 kcal

100 g of boiled meat \u003d X kcal

1664 × 100: 700 = 237.7 kcal

In 100 grams of boiled beef shoulder 237.7 kcal (round up to 238 kcal).

And in conclusion, I want to give you helpful advice: calories fruit compote(without sugar), broths, coffee and tea (also without sugar), garlic, herbs, many dry spices are so small that you should not focus on this. You can't drink enough broth in a day to catastrophically go over your calorie intake. And, moreover, you are unlikely to master so much garlic. But if you cook with the use of fats, then you can reduce the calorie content of the first or second courses as follows: after cooking, remove the greasy film from the surface of the dish with a spoon.

Calorie counting may seem complicated only at first glance. Already for the second or third time you will do better, and after a while you will do it automatically.

Now spring is the most beautiful time of the year when nature awakens. I sincerely wish you to feel fresh mood and boldly walk towards the intended goal.

Best regards, Natalie Lissy

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 by using a table energy value food and ready meals.

What are calories?

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

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

Vitamin composition of Hercules flakes, (mg):

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

Mineral composition of Hercules flakes, (mg):

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

Nutritional value of Hercules flakes per 100 grams of product:

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

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

food calorie tables

Using the calorie table, each person can calculate the amount of energy received from food. Such principles of nutrition help prevent obesity and related diseases. Calories are not absorbed 100%. Experts say that proteins are digested by 85%, and fats by 94%. The absorption of fast carbohydrates is best - 96%. 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

Calculation of calories per 100 gr. products
Shrimps	85
Crab	69
Squid	78
Trepang	41
sea ​​kale	5
Gobies	160
Pink salmon	153
Carp	100
Smelt	72
Bream	99
Lamprey	156
Salmon	219
capelin	157
Pollock	70
Perch	89
Halibut	98
Herring	242
herring	92
catfish	139
Mackerel	158
Horse mackerel	122
Acne	333
Tuna	98
Hake	86
Pike	76

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 the preparation of fried foods, an increase in the energy value of foods is observed.

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.

Probably, now there is no such person who would not hear the word "calorie". But not everyone understands what exactly it means. The term was first introduced by Swedish physicists back in the 18th century and was used to determine the heat of combustion of fuel. Now the concept of "calorie" is used in utilities and energy, as well as to denote the value of products. The word acquired the greatest popularity in the latter sense. Calories in foods are the amount of energy that enters the body when they are digested and fully assimilated. A person spends it on maintaining the work of his body, on daily activities, and spends it constantly, even in sleep. This energy is usually measured in kilocalories (abbreviated as kcal). It is also possible to calculate in kilojoules (kJ), units of measurement that are close in value.

calories in foods

Of greatest interest is the energy contained in food products. In production, their exact value is measured in special device, calorimeter, by burning in its sealed chamber. The amount of heat released in this case is the energy value. This is how the manufacturer determines how many calories are in the food. To inform buyers, this value is applied to the packaging in which the product will be sold. The number of calories in products is usually indicated per 100 grams of weight.

food and weight

Having found out that calories in foods are energy entering the body, it is not so difficult to understand that its excess can lead to weight gain. But it is also important the nutritional value, that is, the amount of carbohydrates, fats and proteins. These concepts are interrelated. It is often considered that overuse fatty and sweet (high-carbohydrate) foods leads to a set excess weight. Just look at the calories in foods. The table per 100 grams for carbohydrates, fats and proteins is given below.

That is why the labels indicate not only the energy, but also the nutritional value of products. Knowing how many calories are in foods, the amount of carbohydrates, proteins and fats, it is easy to lose or increase body weight. It is enough just to determine your correct weight and the dose of energy and nutrients necessary for the body.

Calories in products, table per 100 grams

Keeping track of your nutrition, the energy value of the diet is a good habit for a person leading healthy lifestyle life and watching the figure. Counting calories in foods is easy, and you don't have to memorize information from every product label. It is enough to use the already accumulated knowledge. They will easily answer the question of how many calories are in foods. Main table food products with average values ​​is shown below. The number of calories per 100 g of the product is given in the second column, proteins - in the third, fats - in the fourth, carbohydrates - in the fifth.

Bakery products unsweetened

Baton simple
bran long loaf
Unsweetened bun
Bread Borodinsky
Whole grain bread
White wheat bread
bran bread
Rye bread

Confectionery and pastries

Sugar dragee ("Sea pebbles", etc.)
Marshmallow white
Caramel (lollipops)
Caramel (with filling)
candy fudge
Chocolate candies
Marmalade
Cookies in glaze
Cookies with nuts
Butter cookies
chocolate biscuits
puff pastry
Biscuit cake
shortbread cake
Yeast muffin (buns)
Cornflakes

Flour products, sweets, especially stuffed or soaked in fat cream, have the highest energy value. It is enough to avoid them to maintain normal weight. Sweet carbonated drinks and juices are in second place in the ranking of hazards. Calories in products, table per 100 grams with the continuation of the list below.

Natural juices and carbonated drinks

apricot juice
pineapple juice
orange juice
Grape juice (with apple)
cherry juice
pomegranate juice
grapefruit juice
pear juice
peach juice
beetroot juice
plum juice
Tomato juice
Apple juice
Coca Cola and Pepsi
Gas water with sugar

At first glance, it seems that the numbers are small, but since the calories in foods are given per 100 grams, and the consumption of drinks occurs in much larger volumes, it is worth considering.

Butter products and sausage products are next. Their energy value also inspires concern.

Mayonnaise, oils, fats

Cooking fat
Mayonnaise "Provencal"
Mayonnaise low-calorie 20% fat
Margarine
Peanut butter
Sunflower oil
Olive oil
Sweet cream butter

Ready meat products

smoked bacon
Natural ham
Sausage ham
chicken sausage
Sausage "Doctor"
Sausage boiled-smoked
Raw-smoked sausage
Sausage "Milk"
Sausages
Dairy sausages
Sausages with cheese
Creamy sausages

In general, all sausages are rich in fat, and, as a rule, its amount prevails over protein. When choosing the products of meat processing plants, you should pay special attention to this. Most useful choice there will be chicken and beef boiled sausage. The carbohydrate group, cereals and pasta are quite useful, as they guarantee long-term saturation. It is important to cook them correctly, without excess fat, taking into account the calories in the products (a table per 100 grams for cereals and pasta is presented below). The weight of raw products is taken into account.

Cereals, pasta

Hercules
Corn (groats)
pasta from durum varieties wheat
Pearl barley

Natural meat, fish and milk are the most useful products in the human body. They are rich in protein, which means they saturate for a long time, contribute to the development of muscles, strengthen bones and tissues.

Vegetables and fruits are also helpful. They are low in calories and taste qualities attractive. Having made these species the main products in his daily menu, you can maintain health for many years and forget about being overweight.

The number of calories in products of the listed categories is given below.

Dairy

Milk 0.5%
Milk 1.5%
Milk 2.5%
Milk 3.2%
Sour cream 15%
Sour cream 20%

Meat

Mutton
Beef
beef liver
chicken liver
Pork fat
Lean pork
Veal
beef tongue

Bird

goose carcass
Turkey carcass
Chicken liver
chicken heart
chicken stomach
duck carcass
chicken thigh
Chicken drumstick
chicken breast
chicken carcass
egg, protein
Egg, yolk
Chicken egg (1 piece)

Fish

Low fat herring
Mackerel
Horse mackerel
sea ​​trout

Vegetables

Eggplant
White cabbage
mature potatoes
Corn
Green onion
Bulb
Bulgarian pepper
red radish
celery root
Green beans

Fruits

Orange
Grape
Grapefruit
Mandarin

Now you know more about the energy value of foods. Pick up the right products for your diet and be healthy!

Cooking culinary masterpieces often requires precise dosing of ingredients. Sugar is an integral and essential part of many desserts, creams, cakes, syrups and other goodies. After all, the success of the dish depends on the observance of the recipe.

How is it measured required amount substances? most convenient and exact way- measuring with scales. The only thing to consider is the tare weight, and look at the divisions or just at the display. one more in the usual way is the use of a measuring container. It should be borne in mind that the markings should be special, and not loose or for water (it is known that its weight is heavier).

What to do if there are no scales at hand or measuring cup? How to measure, for example, 100 g? For this you need to use alternative methods, you will need other containers and devices. It can be glasses, spoons, mugs or plates.

How to measure sugar with a spoon?

Spoons - the most affordable cutlery. Every housewife and every kitchen has them, so this measurement method is used most often. But even among tablespoons there are differences. Depending on what the device is intended for (soup, broth or sauce), the diameter and depth differ. To measure the exact amount, you should carefully study appearance cutlery.

• An ordinary soup spoon, 19–21 cm in diameter, holds 25 g of sugar, which means 4 pieces are needed for 100.
• The diameter of the sauce spoon is 18-19 cm, it contains 23-24 g, that is, 4.2 is required.
• The dimensions of the bouillon spoon are smaller, it has 16–17 cm, granulated sugar 20 g will fit. To measure 100 g with a broth instrument, you need 5 spoons.
• A dessert spoon has a volume of 10 cm, which holds 14 g of sugar.
• A teaspoon with a diameter of 5 cm contains 7 g of granulated sugar.

Important! A slide in a tablespoon gives a difference of 5 g, in a dessert - 4 g, and in a teaspoon - 3 g.

How to measure sugar with a glass?

It is more convenient to measure granulated sugar with glasses if necessary. a large number of sweet product. Because pouring 50 or 100 teaspoons, for example, takes a lot of time and requires a lot of patience.

Measurements can be made with faceted or ordinary thin-walled glasses.

Faceted glass is considered traditional and classic. It is strong with a faceted surface. The total volume of the container with the rim to the top is 250 ml, which can hold 200 g of the substance. And without a rim contains 200 ml of liquid, the weight of granulated sugar filled to the brim is 160 g.

Advice! For the accuracy of measuring the amount in a faceted glass, you must first collect a full container, it is possible with a slide. And then brush off with a knife, as if to cut off, the top. Thus, you get exactly 200 g in a glass with a rim.

Thin-walled glasses have a volume of 250 ml, and if filled with sugar, the weight will be 200 g.

How to measure 100 grams of sugar with a glass?

In order to get 100 g, you should dial an even half to the mark of a faceted glass. In a container without a border, there should be a little more than half. A thin-walled glass should also be half filled.

How many grams of sugar are in 100 ml?

Sometimes there is a need to add ingredients in milliliters. So, a 100 ml container contains 80 g of granulated sugar. A stack or half a glass of 200 ml will help measure.

How to measure 100 grams of sugar without scales?

You can determine the amount of a substance without weights using almost any dish that is at hand.

A jar with a volume of half a liter and a liter is suitable for measurement, since large sizes(2 l or 3 l) it will be difficult and inconvenient to measure.

In every kitchen there are cups of different volumes and sizes, they are perfect for this purpose. The main thing is to know the volume of the selected measuring cup.

We measure out 100 g of sugar.

Similarly, you can measure the substance in the plates, knowing their parameters.

For your attention - a visual video on how to measure the required amount of sugar:

Unusual ways

• Cork from a large standard plastic bottle holds 8 g of the substance, and for 100 g you need 12.5 stoppers.
• A matchbox has a volume of 20 cm³, which is equivalent to 20 ml. So you need 5 matchboxes for 100 g of granulated sugar.
• Ladles and ladles can also serve as measuring utensils, but for this you need to know their exact volume. A small ladle (250 ml) should be half full, and a large ladle (370 ml) should be filled with sugar a third.

Read about the calorie content of sugar in this

What foods can not be eaten with diabetes?

sugar in honey

Honey is undeniably very sweet and useful product, so it is not at all surprising that it is often used for cooking, replacing sugar. Sometimes due to intolerance, as healthy eating or lack thereof. But how much honey you need to take to get the equivalent of 100 grams of granulated sugar depends on the composition of honey, but there are average indicators.

Honey consists of water, vitamins and carbohydrates (sucrose, glucose, fructose). The latter are commonly referred to as sugar of natural origin.

1. Sucrose - up to 5%
2. Fructose - about 50%
3. Glucose - up to 45%

The amount of sugar in 100 grams of honey varies from 75 to 82, with an average of 78 grams. A tablespoon of honey (30 grams) contains 23 grams of granulated sugar. For 100 g you need 4 tablespoons.

You can measure sugar different ways: from classic scales and measuring cups to teaspoons and coffee cups. Therefore, it is easy to observe the accuracy of the recipe in order to guarantee an incomparable result of the dish. It is enough to find any container and measure right amount Sahara.

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