Calorie food and ready meals: table. Calorie content of staple foods

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-18 00:50

What is the calorie content of foods and ready meals? Should I count calories? Why are they needed? Many people ask similar questions. One calorie is a unit of the amount of heat that a person can receive from the food they eat. It is worth understanding the calorie content of products in more detail.

Need to count calories

Absolutely every product has its own calorie content, and each one is different. In fatty foods, it is higher, and in vegetables with fruits, it is lower.

Counting the calorie content of foods is most paid attention to by those people who adhere to any diets. For weight loss, this is very important, as it helps to achieve stability in weight.

Most athletes also count the calories in the food they eat. This allows them to always stay in the right shape, as well as maintain optimal vitality.

Any person should watch what he eats, because everyone needs a certain number of calories. Some require more, others require less.depends on the lifestyle of the individual. There is a formula or calorie counter for foods and ready meals:

calories needed=desired weight / 0.453 x 14.

There are a number of nuances in the calculation:

1. If a person spends more time in a sitting position, then calories should be increased by 1, 2 times.
2. With average activity, the result is multiplied by 1, 375.
3. With high activity - by 1, 5.
4. With too active lifestyle - by 1, 7.

The fourth point in most cases is important for professional athletes.

To quickly achieve the desired result, it is necessary to combine the calculation of the calorie content of products and ready meals, as well as physical exercises. The higher the number of calories consumed per day, the more overweight a person is.

Interesting fact: cooking food reduces calories by about 15%.

You need to start losing weight calmly. Sudden weight loss can lead to unpredictable consequences for the body.

Components of successful weight loss:

• Eat only porridge for breakfast.
• Don't forget the water.
• Be sure to eat foods that are high in protein.
• You can eat your favorite dishes, but less often and in small portions.
• You need to set a goal for yourself, which is to bring your weight back to normal.

Compliance with these simple rules will help absolutely anyone in losing weight.

Table of calories in staple foods

To the components of successful weight loss, it is worth adding calorie counting. To do this, you need to take note of the table of caloric content of the main products. These include those that people need to have in their diet for the body systems to function properly.

Calorie content of dairy products is presented in the table:

Name	Kilocalories per 100g
Skim milk	30
Fat milk	52-60
Fat-Free Kefir	30-40
Fat kefir	56
Fat-free cottage cheese	70-101
Fat curd	159-170
Classic yogurt	51
Filled yoghurts	70
Sour cream 10-25% fat	115-248
Sour cream 30-40% fat	294-381
Condensed milk	320
Milk powder	476

Meat products and eggs

Meat products are a source of animal protein that the human body needs. Especially theyuseful for athletes. For men, 200 g of meat is enough per day, and for women - 150 g. It is better if this product is lean, the fat should be removed.

As for red meat, it should be consumed before 5:00 pm, as the digestion process will take three to five hours.

Suitable for light salads or raw vegetables (except eggplant and tomatoes) as a garnish.

Calorie content of meat products is presented in the table:

Name	Kilocalories per 100g
Chicken	156
Chicken	167
Lamb	203
Pork	480
Beef	187
Veal	90
Rabbit	199
Duck	346
Turkey	197
Horsemeat	143
Beef tongue	163
Pig tongue	208
Beef liver	98
Pork liver	108
Chicken liver	166
Chicken egg	157
Quail egg	168

Fish products

Fish is a dietary and very useful product. It has much fewer calories than meat. Another advantage is that fish products are digested faster.

Fish contains vitamins A and D. They have a beneficial effect on the condition of hair, skin, nails, eyesight and heart.

The most useful is sea fish. It contains more vitamins than river water.

Calorie data are presented in the table:

Name	Kilocalories per 100g
Salmon	210
Pink salmon	140
Tuna	96
Pike	89
Keta	127
Cod	75
Squids	75
Shrimp	83
Crab	69
Sturgeon	164
Eel	330
Red caviar	250
Black caviar	236

Mushrooms

People have long considered these plants a valuable product, as they contain many useful substances. In fasting, they can replace meat. Nutritionally, mushrooms can be ranked higher than vegetables and fruits.

They include:

• Proteins.
• Leucine.
• Arginine.
• Tyrosine.
• Glutamine.
• Potassium.
• Phosphorus.
• Lipase.
• Proteinase.
• Oxireductases.
• Amylases.

Mushrooms are an indispensable assistant in the diet, as they are low in calories, as the table clearly demonstrates.

Name	Kilocalories per 100 g
Cep mushroom	25
Honey mushrooms	20
Oils	19
Dried mushrooms	210
Fried mushrooms	163
Boiled mushrooms	25
Champignons in marinade	110

Fruit and berry products

Fruit with berries is an important part of the diet. In the diet of every person, their presence is necessary. Those who adhere to a diet, first of all, need fruits and berries. They have a lot of vitamins and nutrients. The calorie content of some fruits and berries is shown in the table:

Name	Kilocalories per 100 g
Apple	45
Pear	42
Orange	45
Mandarin	41
Grapefruit	30
Peach	45
Banana	90
Apricot	47
Lemon	34
Kiwi	47
Pineapple	44
Melon	45
Watermelon	40
Strawberry	41
Raspberries	46
Cherry	25
Cherry	52
Currant	44
Avocado	100
Plum	44
Blackberry	34

Vegetables

Quality and he althy vegetables - that's what many residents of megacities lack in our modern life. Some do not even think about it, including in their diet mainly meat and various dishes from it, pasta, sweets.

Vegetables are high in fiber and vitamins, but low in calories. Thanks to the daily use of them in food, you can feel a noticeable improvement in well-being. The calorie content of the most commonly used vegetables in the diet is presented in the table:

Name	Kilocalories per 100 g
Potatoes	60
Carrots	32
Onion	41
Garlic	60
Cabbage	28
Cabbage broccoli	34
Cauliflower	18
Cucumber	15
Tomato	20
Bulgarian pepper	19
Beets	40
Zucchini	24
Pumpkin	20
Radish	16
Eggplant	25

Many diets include these foods, so everyone should have an idea of their calorie content. Then success can be achieved. To complete the picture, you should understand the calorie tables of ready meals and products. It is impossible to describe all dishes. To make it easier, we have divided them into categories.

First courses

Soups and borscht should be present in the diet of every person. So you can protect your stomach and intestines from various diseases. Soups are included in most diets. Their daily use is very important.

The table shows the calorie content of some first courses:

Name	Kilocalories per 100 g
Chicken broth	1
Pork broth	4
Beef broth	4
Fish broth	2
Borscht	36
Vegetable	43
Rassolnik	42
Team hodgepodge	106
Pea	66
Shi	35
Ear	46
Beetroot	36
Mushroom	26
Potato	39
Onion	44
Kefir Okroshka	47

The soup will require a minimum of effort and ingredients, but the result will please everyone.

Calorie table of ready meals and second course products

There are many side dishes and salads, as well as meat and fish products served with them. We are used to the fact that such dishes are always present on our table. They can be unusually high-calorie, for example, salads with mayonnaise, roasts, rolls with bacon, or they can be lightweight. The calorie content of some dishes is presented in the table:

Name	Kilocalories per 100 g
Rice on water	78
Water buckwheat	90
Oatmeal on the water	88
Millet on the water	90
Water barley	106
Milk rice porridge	97
Milk buckwheat porridge	328
Milk oatmeal	102
Milk millet porridge	135
Milk barley porridge	109
Mashed potatoes	85
Fried potatoes	154
Deep-fried potatoes	303
Pasta	103
Fried eggs	243
Omelette	184
Cabbage rolls	95
Dolma	233
Stuffed peppers	176
Vegetable stew	129
Grilled vegetables	41
Eggplant caviar	90
Zucchini caviar	97
Zucchini pancakes	81
Potato pancakes	130
Cabbage stew	46
S alted herring	200
Buttered herring	301
Salmon s/s	240
Smoked Mackerel	150
Sprats in oil	563
Baked salmon	101
Boiled squid	110
Boiled shrimp	95
Fish cutlets	259
Fish pate	151
Philadelphia rolls	142
Rolls "California"	176
Cucumber and tomato salad (oil dressing)	89
Sauerkraut	27
Vinaigret	76
Crab salad	102
Greek salad	188
Caesar salad	301
Olivier	197
Mimosa salad	292
Sausage "Doctor"	257
Sausage "Amateur"	301
Sausage p/c	420
Sausage in/to	507
Ham	270
Spice boiled pork	510
Smoked pork belly	514
Sausages	266
Hunter's Sausages	296
Pork skewers	324
Beef skewers	180
Lamb kebab	235
Chicken skewers	166
Turkey barbecue	122
Salo	797
French baked meat	304
Escalope	366
Pork chop	305
Pork cutlets	340
Beef goulash	148
Braised beef	220

It is necessary to ensure that the calories in products and ready meals correspond to the amount required for normal life, andalso to achieve the optimal weight, according to your height and age.

Snack Calorie Table

Sometimes you want to treat yourself to delicious snacks, so you should understand their calorie content.

Name	Kilocalories per 100g
Herring "Under a fur coat"	183
Fish aspic	47
Julienne	132
Liver cake	307
Canned cucumbers	100
Canned tomatoes	13
Canned mushrooms	110
Fish carpaccio	230
Smoked wings	290
Mushroom risotto	118
Forshmak	358
Bread with cheese	321
Bread with ham	258
Bread with boiled pork	258
Bread with tongue	260
Bread with red caviar	337
Bread withblack caviar	80

Calorie content of desserts

Sometimes you can relax for a while and have a holiday. It is difficult to imagine a wedding, name day, any celebration without desserts. Many people eat them every day, without waiting for the occasion to appear. Desserts have one very important useful property - they help the body produce the so-called hormones of joy. When buying desserts, it is important not to forget about their high calorie content, which is clearly demonstrated by the table:

Name	Kilocalories per 100 g
Classic Whipped Cream	257
Whipped cream with fruits	351
Chocolate whipped cream	183
Chocolate biscuit cake	569
Napoleon cake	247
Lemon cake	219
Cake "Potato"	248
Pie "Cheesecake"	321
Tiramisu cake	300
Eclair	241
Honey cake	478
Cake "Black Prince"	348
Cake "Drunken Cherry"	291
Cake "Kyiv"	308
Air meringue	270
Fruit jelly	82
Sunflower kozinaki	419
Vanilla pudding with chocolate	142
Halva	550
Sorbet	466
Honey	314
Fruit salad	73
Apple Marshmallow	324
Berry mousse	167

Low Calorie Foods

Foods with a low calorie content are of interest to many who want to lose weight. The first place here should be given to vegetables and fruits. In addition to the minimum calorie content, they contain fiber, which fights toxins, accumulated toxins and cholesterol.

Regular consumption of fresh vegetables and fruits can improve digestion and mood. But do not abuse bananas or grapes, as they are very high in sugar, which contributes to an increase in body fat.

In most cases, the composition and calorie content of food products can be found on the original packaging. It is very convenient and practical for those who want to lose weight.

It is necessary to distinguish between the calorie content of foods and ready meals. For example, cereals contain a large number of calories, but after heat treatment, their number decreases significantly.

The lowest calorie foods include:

• Spinach - 23 kcal.
• Radishes - 16 kcal.
• Green onion - 18 kcal.
• Seaweed - 25 kcal.
• Parsley - 23 kcal.
• Cucumbers - 15 kcal.

These products will definitely not hurt the figure. They will saturate the body with useful substances and vitamins.

Knowing the calorie content of foods and ready meals, you can eat right, benefiting your body and strengthening your he alth.