2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14
Proper nutrition is impossible without calculating the energy value of the diet. For example, an adult needs from 2000 to 3000 kcal per day, depending on his type of activity. In fact, working in an office and working in a coal mine involve different physical efforts. In order not to exceed the recommended daily allowance of 2000 kcal and thereby not gain excess weight, it is recommended to know the calorie content of meals. The calorie table of soups, main courses, fast food and desserts is presented in our article.
How much does borscht “weigh”
So, a full meal is not complete without a first course. As a rule, housewives cook soups with meat or fish broth, with the addition of vegetables, cereals and other ingredients. Their energy value is low, most importantly, make sure that too much sour cream or mayonnaise is not added to the dish when serving. Here is the first calorie tabledishes:
| Dish name | Number of kcal per 100 grams of product |
| Borscht | 49 |
| Vermicelli soup | 133 |
| Pea soup on the water | 54 |
| Soup "Kharcho" | 75 |
| Chi with meat | 55 |
| Kvass meat okroshka | 52 |
| Lean cabbage soup from fresh cabbage | 31 |
| Ear | 46 |
| Vegetable soup with meat broth | 43 |
| Rassolnik | 42 |
The above is the exact calorie content of the dishes. The calorie table includes the most popular soups. The only thing is that the energy value is given per 100 grams of the finished product, and if you consider that there are 300 or even 400 grams in one serving, feel free to multiply the number of calories by 3 or 4. Therefore, it is best to eat first courses at lunch or dinner, but in very small quantities. This does not apply to soups with vegetable broth or, for example, okroshka without meat or sausage.
Calorie table of cooked meals: what do we eat for the "second"
For lunch, the second dish is most often served by housewives as a side dish - rice, buckwheat, other cereals - and something meat or fish. It can also be a salad or sauce. Dinner, if there are men in the house, is also often complete without meat or something more satisfying. in front of youcalorie content of main courses: the table also includes the most popular side dishes and main treats.
| Dish name | Number of kcal per 100 grams of product |
| Mashed potatoes | 65 |
| Boiled pasta | 133 |
| Fried potatoes | 154 |
| Pilaf without meat with mushrooms | 119 |
| Solyanka with beef | 100 |
| Fish and Potato Casserole | 112 |
| "Lazy" cabbage rolls | 124 |
| Meat stuffed peppers | 160 |
| Scrambled eggs | 119 |
| Buckwheat porridge with butter | 112 |
| Fish cakes | 259 |
| Cod with vegetables | 117 |
| Cod in breadcrumbs | 373 |
| Fried chicken | 266 |
| Boiled chicken fillet | 153 |
| Chicken cutlets | 382 |
| Chicken with various vegetables | 99 |
| Braised veal | 103 |
| Pork Roast | 225 |
| Fried Pork | 278 |
| Cutlet "beef and pork" | 284 |
| Hedgehogs with rice | 187 |
Here, count the calorie content of dishes. The calorie table, we repeat, is calculated for 100 grams of the product. That is, your full-fledged second course with a side dish will “pull” at least 500 kcal. Therefore, for those who are on a diet or simply do not want to dine so tightly, it is better to limit the main meal to soup and salad. Because most of the calories in our diet come from meat dishes, which, of course, are very difficult to refuse - they are painfully tasty.
Calorie content of dishes: table of calorie content of salads
So, various vegetable mixes are an excellent replacement for fatty and “heavy” dishes. What is the energy value of popular salads? It is listed in the table below.
| Dish name | Number of kcal per 100 grams of product |
| Raw carrot and beetroot salad with butter | 60 |
| Vegetable salad with lemon juice | 25 |
| Cucumber and low-fat sour cream salad | 33 |
| Apple and carrot salad | 59 |
| Salad "Cucumber-Tomatoes" | 32 |
| Vegetable salad with mayonnaise | 192 |
| Herring under the "fur coat" | 183 |
As you can see, the calorie content of even the largest portion of vegetable salad will not exceed 150 kcal. Compared to a full-fledged second, this is such a small thing.
Desserts calories
So, third on the lista full dinner favors dessert. It can also serve as an afternoon snack, or a snack before dinner. So, what is the energy value of the most popular desserts? By the way, these are quite impressive numbers. Therefore, it is best to eat desserts in the morning so that the calories that they bring you are spent by the evening. And it’s better to eat fruit salads “for dessert” in general or bake the products yourself, using sweeteners.
| Dish name | Number of kcal per 100 grams of product |
| Cheesecake | 680 |
| Tiramisu | 450 |
| Strudels and filo pastries | about 200 |
| Marshmallow, marshmallow or marmalade | about 300 |
| Ice cream | 150 |
| Products from choux pastry | within 300 |
| Cookies, waffles | 450-550 |
| Products from biscuit dough | 280 |
Fast food calories
This section is especially for those who like to eat at McDonald's and similar establishments. No doubt, the food there is quite tasty, and you can get your order in a matter of minutes. That's just the calorie content of such a diet is depressing, see for yourself:
| Dish name | Number of kcal per 100 gramsproduct |
| Regular hamburger with cheese and meat | 214 |
| Hamburger with fish | 227 |
| Chicken Hamburger | 264 |
| "Big Mac" | 431 |
| Cheeseburger | 264 |
It's no surprise that the majority of fast food eaters are overweight.
How to reduce the calorie content of meals: useful tips
So, you have decided to adhere to the principles of proper nutrition and do not exceed the calorie content of your diet. Here are some tips on how to make the dish a little “lighter” in terms of energy value. First, cook soups in chicken or beef broth. Also suitable for fish. Of course, soup cooked on a pork bone is tasty, but very high in calories. Second courses are best cooked in a double boiler or on the grill, baked or, in extreme cases, fried with a minimum amount of oil. Instead of pork, offer lamb or veal for the second, you can also chicken or turkey - there are not too many calories, and again the taste is excellent. And do not season salads with mayonnaise! For vegetables, low-fat sour cream or natural yogurt, dressing with lemon juice or balsamic vinegar are perfect. But it is better to refuse fast food altogether. So, in our article, a table of caloric content of products, dishes - first, second and salads was considered, as well as tips were given on how to reduce the energy value of the diet. We hope recommendations andtables will help you follow the principles of proper nutrition and simply not overeat.
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