Kilocalories in fruits and vegetables table. Canned and pickled vegetables

If you are watching a figure, then you must carefully plan your menu and monitor its calorie content. For girls who want to say goodbye to extra pounds, no more than 1300 calories should be consumed per day. Most diets are based on fruits and vegetables. But not all of them are low in calories.

Rating of the most high-calorie fruits and vegetables

Numerous websites dedicated to proper nutrition and diets have a calorie table. Having carefully studied it, you can correctly compose a menu for yourself for every day.

The leader in calories among vegetables is beans. It is very useful, contains a large amount of vitamins, protein and trace elements. But at the same time, there are 330 calories per 100 g of this legume. Eating beans can significantly complicate the fight against excess weight.

Second is potatoes. It has a high glycemic index, so its consumption should be limited. The calorie table indicates that 100 g of potatoes contain 80 calories. This figure can vary greatly depending on the method of cooking. Baked potatoes are allowed to be included in the diet. But from fried - it is better to refuse altogether.

Beware of fruits!

Fruits are an integral part of the diet. This is a real storehouse of vitamins and minerals. But during the diet, some of them need to be consumed in limited quantities. The calorie table will help you decide on this list.

The most high-calorie fruit is avocado, which contains a lot of fatty acids. There are 170 calories per 100 g of this fruit.

The high glycemic index and calorie content are all bananas. 100 g of this fruit contains 90 calories. During the diet, you should not completely abandon them, but without fanaticism.

Another “unloved” fruit of nutritionists is grapes. 70 calories fall on 100 grams of it, regardless of the variety.

The lowest calorie vegetables

The minimum amount of calories contained in Beijing cabbage is 12 calories / 100 g. In addition, all vitamins are perfectly preserved in this vegetable throughout the winter. Lysine - perfectly cleanses the blood and removes cholesterol. In general, you lose weight with health benefits.

In second place are cucumbers, 100 g of fruits of which contain 14 kcal. This vegetable is 95% water rich in folic acid, potassium, iodine and various vitamins. The use of cucumbers has a positive effect on the functioning of the nervous system, thyroid gland and gastrointestinal tract.

The minimum calorie value is also found in the following vegetables:

• radish - 19 kcal;
• tomatoes - 23 kcal;
• zucchini - 27 kcal;
• broccoli - 33 kcal;
• carrots - 35.

The calorie table contains a complete list of all vegetables that you can include in your diet menu.

The lowest calorie fruits and berries

The minimum amount of calories contained in cranberries - 28 per 100 g. This is a storehouse of vitamin C, which protects you from many diseases. Especially cranberries are useful for women.

In second place is sweet and fragrant melon. There are only 33 calories per 100 g. Its fiber improves digestion. Melon is rich in folic acid, which will make your hair shiny, give a beautiful skin color, and strengthen the nervous system.

Grapefruit is in third position. Its 100 g contains only 35 calories. Grapefruit helps to remove excess fluid from the body, accelerates the process of splitting fats and removes toxins from the body.

If you correctly compose your menu and take into account the calorie content of foods, you can achieve the desired result and get rid of excess weight.

If you are on a low-calorie diet and want to lose weight, and your diet allows you to snack or eat fruit for dinner, be careful: Not all fruits contribute to weight loss! From our article you will learn about which fruits are the least calorie and really allow you to lose weight!

Fruits to include in your diet

Fruits are low-calorie foods and, in addition, have many other advantages: they supply us with antioxidants, minerals, vitamins and plant fibers. It is recommended to consume an average of 3-5 servings of fruit per day, evenly distributing them between breakfast, lunch and dinner, or as a snack.

In general, all fruits are your helpers if you want to lose weight: they are not high in calories, but they give a feeling of fullness (especially if you eat them with the skin), help cleanse the body and remove harmful substances, improve digestion and get rid of, and, finally, are antioxidants. : in other words, they neutralize free radicals, improve cellular metabolism and facilitate the process of splitting fats (lipolysis).

It is recommended to eat fruits in between main meals: if we eat fruits right after a meal, most of the nutrients and vitamins are “lost” during digestion. It is better to use them as a snack, 2-3 hours before lunch or dinner.

On the other hand, you also need to know that fruits contain such a substance as fructose, which our body converts into glucose (that is, into energy). The resulting glucose must be consumed so that it is not deposited in the body in the form of fat. Therefore, it is believed that it is best to eat fruits in the morning - at this time, the metabolic rate is maximum. At these moments, the body not only burns glucose, but is also saturated for several hours ahead.

Pears, kiwis, and tangerines are the fruits that will help you lose weight, as they contain the least amount of calories when considered in relation to other substances such as proteins, fats, and carbohydrates. It is especially pleasing that at least one of these fruits is at our disposal at any time of the year.

Almost any healthy and effective diet allows you to eat a significant amount throughout the day, and therefore it is important to understand which ones will help you achieve the desired result in a timely manner. How to find out? There is a special table that shows the energy value of a variety of fruits. You can use it to select those fruits that are the least calorie dense and get in shape without any extra effort.

Keep this chart handy so you can determine which fruits you can eat in large and which in smaller quantities, or calculate how many calories you consume daily. The indicated energy value is calculated for approximately 100 grams of product.

• Watermelon: 15 calories
  
• Pomelo: 26 calories
• Strawberries: 27 calories
  
• Loquat: 28 calories
• Raspberries: 30 calories
  
• Peach: 30 calories
• Melon: 30 calories
  
• Blackberries: 35 calories
• Plum: 36 calories
  
• Redcurrant: 37 calories
• Pear: 38 calories
  
• Cranberries: 41 calories
• Tangerine: 41 calories
  
• Apple: 45 calories
• Figs: 47 calories
  
• Cherries: 48 calories
• Apricot: 52 calories
  
• Orange: 53 calories
• Pineapple: 55 calories
  
• Kiwi: 56 calories
• Grapes: 61 calories
  
• Pomegranate: 62 calories
• Mango: 73 calories
  
• Banana: 85 calories
• Avocado: 232 calories
  

Can dried fruits be included in the diet?

If we want to diversify the diet with proteins, then including dried fruits in it will be a great solution. They contain much more calories than fresh fruits, but at the same time they help to cope much faster. This table calculates the calorie content of dried fruits (as in the previous one, for about 100 grams of product).

• Prunes: 177 calories
• Dates: 256 calories
• Dried figs: 270 calories
• Raisins: 301 calories
• Chestnuts: 349 calories
• Peanuts: 452 calories
• Almonds: 499 calories
• Pine nuts: 568 calories
• Pistachios: 600 calories
• Hazelnut: 625 calories
• Walnut: 670 calories

You may think that dried fruits are too high in calories, but they are loaded with fatty acids and nutrients, and therefore are a healthier alternative to many dishes. For example, 100 grams of soft or fresh cheese contains more than 300 calories, 100 grams of fried meat has more than 400 calories, sausages contain at least 300 calories per 100 grams, and legumes have about 350. As for vegetables, lettuce, cucumber, radish and pumpkin are the least nutritious.

Berries are not only very tasty, but also extremely healthy. They contain a lot of substances that benefit our body - vitamins, organic acids, trace elements, amino acids, carbohydrates, fiber, etc. Wherein the calorie content in berries is quite low due to the high content of fiber and water in them. High nutritional and healthy value, as well as low calorie content of berries, make them an ideal product for dietary nutrition. The effectiveness of berries for weight loss is explained by their ability to cleanse and heal the body, regulate metabolism and promote the breakdown of adipose tissue, as well as the low calorie content of berries, their ability to dull appetite.

The main source of calories in berries are fast carbohydrates such as fructose and glucose. They are almost completely absorbed in the body and are quickly processed, while they do not cause a sharp change in blood sugar levels and, therefore, are less dangerous for the figure than, for example, sucrose. Other sources of calories - proteins and fatty acids - are present in small amounts in berries.

The low calorie content of fruits and berries and their high content of nutrients makes these products very suitable for weight loss. They saturate the human body with useful substances, tone and energize it, promote good metabolism, improve health and prevent the formation of adipose tissue. That is why recently fruit and berry diets have become so popular, which, thanks to the low calorie content of berries and fruits and their benefits, help to get rid of extra pounds and at the same time improve health.

The most suitable time for a berry diet is the summer and autumn periods, that is, when natural, fresh fruits ripen in our summer cottages. In winter and spring, berries sold in stores contain more nitrates and other chemicals than useful substances, so it is not recommended to eat them. Berries for weight loss must be eaten at least 500 g per day, this will allow you to lose up to 8 kg per month. The organic acids contained in them contribute to the active breakdown of lipids - body fat cells, and also prevent the formation of new ones, and the low calorie content of fruits and berries when consumed leads to a decrease in the total caloric content of the daily diet.

Calorie content of berries

As mentioned above, the calorie content of berries is very low, while they are quite tasty and sweet - therefore, berries can successfully replace the usual desserts and sweets during a diet. Berries contain fewer calories, and more useful substances than sweets or cakes, therefore, by replacing the usual sweets with berries, you will not only keep your figure, but also benefit your body and health. On average, the calorie content of fruits and berries is from 20 to 60 kcal per 100 g - the sweeter the berry, the more calories it contains.

You can find more detailed information about the calorie content of berries and fruits from the tables below.

calories in berries

This table shows the calorie content of berries (per 100 g of product).

The calorie content of berries is:

• cloudberries - 28 kcal;
• cranberries - 29 kcal;
• quince - 30 kcal;
• blackberry - 31 kcal;
• strawberries - 34 kcal;
• blueberries - 35 kcal;
• cherry plum - 38 kcal;
• white currant - 38 kcal;
• red currant - 39 kcal;
• dogwood - 41 kcal;
• raspberries - 42 kcal;
• blackcurrant - 42 kcal;
• lingonberries - 43 kcal;
• gooseberries - 43 kcal;
• plum - 44 kcal;
• blueberries - 44 kcal;
• fresh rosehip - 51 kcal;
• sea ​​buckthorn - 52 kcal;
• cherry - 53 kcal;
• sweet cherry - 53 kcal;
• grapes - 65 kcal.

As you can see, the lowest calorie content is cloudberries, and the highest is grapes. For weight loss, as a rule, low-calorie berries are used - currants, raspberries, strawberries, etc.

Calories in fruits and citrus

The table contains information about the calorie content of some fruits (per 100 g of product):

• lemon - 21 kcal;
• watermelon - 38 kcal;
• melon - 39 kcal;
• pineapple - 40 kcal;
• tangerine - 41 kcal;
• orange - 41 kcal;
• pear - 42 kcal;
• apricot - 44 kcal;
• peach - 44 kcal;
• apple - 44 kcal;
• kiwi - 50 kcal;
• pomegranate - 52 kcal;
• banana - 60 kcal;
• mango - 70 kcal;
• avocado - 100 kcal.

Citrus fruits have a lower calorie content than other fruits, so during diets they are best suited for human nutrition.

How to use berries for weight loss

As mentioned above, due to the low calorie content of berries and their high content of useful and nutritious substances, they are widely used during weight loss diets. The summer season is the best time to eat berries for weight loss. Eat up to 500 g of any fresh berries daily - you can eat them as a snack between main meals and replace dinner with them, you can add milk or kefir, cottage cheese, yogurt, sour cream to them. Only 3-4 glasses of berries a day will help you lose 4 to 8 kg in a month. The berry diet is the rejection of harmful sweets and confectionery and replacing them with berries.

The berry diet has one very pleasant side effect - increased libido. Berries and many fruits are powerful aphrodisiacs, and eating them regularly will boost your sex drive. Also, berries reduce fatigue and increase efficiency, regulate metabolism, cleanse the body of toxins and toxins, strengthen blood vessels and the heart, tone up, improve mood and increase stress resistance, improve digestion, have a beneficial effect on the kidneys, vision, normalize blood sugar and cholesterol levels, fight constipation.

However, despite the great benefits and low calorie content, berries for weight loss can not be consumed by everyone. They are contraindicated in people suffering from acute diseases of the stomach and intestines, with high acidity of gastric juice, stomach or duodenal ulcers.

Acai berries for weight loss

Recently, the Internet is full of ads and advertisements offering a new, revolutionary way to lose weight - Acai berries for weight loss.

This Brazilian berry was discovered in 2004, it has properties such as the ability to tone up, remove toxins from the body, effectively burn fat and speed up metabolism, and also suppress appetite. Despite the fact that the calorie content of Acai berries is quite high - 165-180 kcal per 100 g of fruit - they help the body quickly lose weight. They contain a lot of useful carbohydrates and proteins, and they are very satisfying - even a small handful of these fruits satisfies hunger for several hours. These berries prevent the development of cancer, strengthen the immune system, have a positive effect on the functioning of all body systems, purify the blood and improve its composition, and also slow down the aging process and help maintain youth and beauty.

The sensational discovery of the beneficial properties of these berries caused a real boom in the market for weight loss products. Fresh or dried acai berries are not sold in their natural form - as a rule, pharmacies and stores sell dietary supplements containing extracts of these berries. With all the effectiveness of Acai berries for weight loss, there is a danger when buying funds based on them to fall into the bait of scammers selling "pacifiers" or ordinary laxatives under the guise of these berries.

Not every one of us will agree to extreme measures in the fight against weight. And this is reasonable. One of the healthiest ways to lose weight, nutritionists consider replacing high-calorie foods with less-calorie, and best of all, with the lowest-calorie fruits.Since cakes, cookies, cakes and other sweets are often the cause of obesity, the first thing to do is to replace them.

What are the benefits of low calorie fruits? Their value is in the high content of structured water and fiber. As you know, fiber acts as a purifier of toxins and a normalizer of metabolic processes. In addition, thanks to it, cholesterol levels are lowered, and carbohydrates are absorbed more slowly. The benefits of structured water for the body can not be overestimated. So which fruits are low in calories? Basically, it's citrus.

Top list of the lowest calorie fruits

1. Watermelon. Calorie content is 25-30 per 100 g. Of course, watermelon is not a citrus fruit, and not even a fruit, but a berry, but we are very used to putting it on a par with fruits, therefore, as an exception, we include it in our top. The cleansing properties of watermelon are very strong, it improves the activity of the kidneys and the genitourinary system, removing excess fluid. Watermelon pulp relieves the body of toxins and radionuclides.

2. Lemon. In the citrus family - the lowest calorie fruits, lemon is one of them. Known to everyone as a storehouse of vitamin C, it contains the smallest number of calories after watermelon, only 31. This is our first helper in the fight against various colds.

3. Grapefruit, oranges, tangerines - these citrus fruits take 3rd place in the list of the lowest calorie fruits, in 100 grams they contain from 35 to 38 kcal. Grapefruit has fat-burning properties, reduces appetite, removes excess fluid, and is useful for the liver and stomach. Red varieties of fruit are especially valuable. Like other citrus fruits, it improves mood, relieves insomnia.

Orange can boast of a high content of fiber and the same magical vitamin C, which we need to strengthen the immune system and the walls of blood vessels. Many varieties of orange fruit are rich in carbohydrate, which quickly gives a feeling of satiety, but is not converted into fat in the body.

4. Pear. This juicy fruit has a little more calories - 43. There are plenty of vitamins, fiber and other useful components in a pear. The pear is especially rich in vitamin C, P and B1, and its seeds contain iodine. Fiber, we recall, is essential for better digestion. Although the pear is often very sweet, there is little sugar in it.

5. Apricot is also one of the lowest calorie fruits with an energy value of 44 kcal. The high content of phosphorus and magnesium in apricot improves mental performance and strengthens memory. Another apricot - a source of fiber and beta-carotene, which prevents the occurrence of cancer and heart disease.

6. Plum has a calorie content of 45, is also rich in vitamins, especially vitamin groups K and B are presented in large quantities. The fruit can boast of a considerable content of potassium, magnesium, phosphorus, calcium, iron, as well as acids - malic, citric and oxalic. Plum is very effective for constipation and bladder problems. And for weight loss, plum is good because it naturally cleanses the body, thus taking away excess weight and normalizing the metabolic process.

7. With 46 calories, kiwi is the 7th lowest calorie fruit. Kiwi contains a lot of microelements, vitamins, and fiber that a person needs. For losing weight, kiwi is indispensable because it quickly gives a feeling of satiety due to fiber.

8. Medlar. This foreigner, in 100 g of which there are 47 kcal, is unfamiliar to us. But the beneficial properties of medlar do not become less from this. Fruit acids, pectins, phytoncides, vitamins in its composition make it useful, and often healing for humans. Medlar has a positive effect on the respiratory system, heart, kidneys.

9. Apple. It takes 9th place in our top list, 100 g, depending on the variety, can be from 47 to 51 kcal. Apples are rich in iron, phosphorus, pectin, which perfectly removes toxins. The value of an apple for losing weight is in its extremely low glycemic index. Apples perfectly cleanse the blood, lymph and blood vessels.

10. Pineapple is the last in the list of "lowest-calorie fruits-10", its calorie content is 48. Pineapple is known for having the valuable enzyme bromelain, thanks to which fats are literally burned. Pineapple deservedly occupies one of the places in the list of the best fat burners among foods. Pineapple is perhaps the most popular product for weight loss; a popular pineapple diet was created on its basis. An exotic fruit has a positive effect on metabolism and the digestive process.

Pomegranates (49 kcal), peaches, papaya (50 each) and some other fruits can also be considered low-calorie. These fruits can be safely eaten by those who are struggling with excess weight.

How to eat fruit

How to eat fruits in order to get the maximum benefit from them? There is a tradition to eat them for dessert, after the main meal. It is not right. It will be more useful to use them about half an hour before meals. Fruits are digested very quickly, for this reason, if they are eaten after a heavy meal, the fermentation reaction will start. But we need something else.

So, eat low-calorie fruits correctly, get good, pleasure and a good figure!

The question of how many calories are in vegetables and fruits arises during many diets. The presence of fresh food in the diet is healthy and approved by most nutritionists]]>

Calorie content of vegetables

The table contains the calorie content of the most popular vegetables. In the process of cooking, it can change both up and down. Some vegetables absorb a lot of water during cooking. In this case, the number of calories per 100 grams of the product is reduced.

fruit calories

The table contains the calorie content of popular fruits. The most high-calorie of them is avocado.

Seasonal berries contain many useful substances. The table confirms that their use in moderation will not harm the figure and metabolism. The most high-calorie berries are sweet grapes and rose hips. Fresh rose hips are rarely consumed in large quantities. When added to compotes, the total calorie content of the drink increases by a small amount.

Calorie content of dishes

Vegetables are the basis of human summer nutrition. In winter, the choice of products is limited by the peculiarities of their storage, but some vegetables are prepared all year round.

The table includes the calorie content of popular vegetable-based dishes.

When following a diet, a calorie table is not always necessary. In most cases, restriction of the amount of carbohydrates in the diet is required. The high energy value of some products is provided by the content of not carbohydrates, but fats and proteins.

Popular protein-rich plant foods include:

• beans;
• soy asparagus (Chinese fuzhu);
• nuts (walnut and Brazil nuts, almonds, hazelnuts);
• whole grain;
• brown rice;
• bananas;
• spinach;
• sunflower seeds;
• soya beans;
• avocado.

All nuts and vegetable oils are rich in fats.

Carbohydrates can be obtained from foods such as:

• pumpkin;
• dried beans, peas;
• corn;
• White rice;
• buckwheat;
• potatoes, Jerusalem artichoke and sweet potato;
• rye, oats.

Classification

The variety of vegetables complicates the task of counting calories. Based on the classification, you can calculate the approximate calorie content of a dish if there is no accurate information about the calorie content of its ingredients.

tubers

• potato;
• sweet potato;
• Jerusalem artichoke.

Dishes from these products are considered quite high-calorie, so they are best suited for lunch. The approximate number of calories in them is from 60 to 77 kcal, with the most high-calorie being regular potatoes.

Roots

Root crops include:

• beet;
• carrot;
• turnip;
• radish;
• swede;
• roots of parsnips, parsley, celery.

Onion

The calorie content of onions of different varieties ranges from 36 kcal for leek to 72 kcal for charlotte. More calories can be obtained from garlic. It contains 149 kcal, but eating 100 grams of this product is a difficult task.

fruit

• tomatoes;
• cucumbers;
• eggplant;
• squash;
• peppers;
• zucchini;
• pumpkin;
• artichokes and other vegetables.

The calorie content of these products is in the range from 16 to 35 kcal.

Harm

It is unlikely for a healthy person to harm health when eating vegetables and fruits. The main thing is to control the quality and quantity of food consumed.