Do you dream of losing weight or are in the process of gaining weight, but you don’t have time for long and tedious calorie calculations and exercise routines? The online calorie calculator will calculate all the parameters in seconds! You only need to enter the product and weight, everything else is a matter of technique!
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Carbohydrates, g
For people who are familiar with various diets and methods of getting rid of extra pounds, a calorie calculator will be a useful assistant in losing weight. Each meal has its own nutritional value and provides the body with a certain supply of energy. But there is one problem: if these eaten calories remain unused, they instantly turn into fat cells, which are deposited on the body.
This is a very unpleasant moment, but the solution to this problem is quite simple - a balanced diet. With its help, you will be able to completely control your energy intake and expenditure, as well as keep yourself in good shape. Correct calculation of the energy value of food and its consumption is necessary for losing weight, in the process of gaining muscle mass, or simply for maintaining physical fitness.
It is best to entrust calorie counting to a computer: count it online using a diet counter or using a calculation formula. It will help you avoid mistakes and errors, save time and tell you which foods should be more in your diet and what their fat and protein content is.
Diet online calorie calculator
How to use a calorie calculator correctly?
It's very easy to use:
- in the “Product” line, start entering the name of the product you are interested in, the calorie content of which you would like to know;
- hints will appear;
- select the one you need;
- enter mass;
- the result will be calculated automatically.
Thus, you can find out how much BJU is contained in a given product and what its nutritional value is. With the help of an online counter, you can easily keep control of your daily calorie intake. It is especially convenient for those who want to lose weight.
But knowing this data is not enough. It is important to understand what and how much you should eat so as not to gain weight.
How many calories should you eat per day?
Thus, the food consumed per day consists of 40% carbohydrates, 40% proteins, and 20% fats. The daily value of nutrient units depends on age, gender and level of physical activity.
For men
For women
To keep yourself in shape, do not exceed the permissible limits.
When planning your menu, we must not forget that in addition to the nutritional value of food, you need to take into account its quality. Therefore, it should be balanced, moderately saturated with dietary fat, the excess or lack of consumption of which leads to weight gain. It is advisable to add fresh vegetables, fruits and grains to your menu. Fiber will give you strength and energy throughout the day and will have a positive effect on your health, promoting weight loss.
For weight gain
Those wishing to gain weight should pay attention Special attention on the:
| P | B | AND | U | TO |
|---|---|---|---|---|
| sunflower seeds | 20,7 | 52,9 | 3,4 | 578 |
| kiwi | 1,0 | 0,6 | 10,3 | 48 |
| a pineapple | 0,4 | 0,2 | 10,6 | 49 |
| coffee | 0,2 | 0 | 0,3 | 2 |
| beef | 18,7 | 12,6 | 0 | 191 |
| ginger | 1,8 | 0,8 | 15,8 | 80 |
| cucumbers | 0,7 | 0 | 3,1 | 15 |
| buckwheat | 4,5 | 1,6 | 27,4 | 137 |
| almond | 18,6 | 57,7 | 16,2 | 645 |
| Cherry juice | 0,7 | 0,0 | 10,2 | 47 |
| eggs | 12,7 | 11,1 | 0,6 | 153 |
| tuna | 23,0 | 1,0 | 0 | 101 |
| lentils | 7,8 | 0 | 20,1 | 111 |
| boiled turkey | 25,3 | 10,4 | 0 | 195 |
For bodybuilders during the cutting period, it is preferable to exclude sweets, fried and flour dishes from the diet, to focus on protein foods (B - 50%, F - 20%, U - 30%), fish, seafood, lean chicken fillet, nuts, vegetable oil , curd products with a minimum percentage of fat.
Proteins, fats and carbohydrates in the food you eat
Below is a table of the 30 most common foods that are most often included in a balanced diet. healthy eating:
| P | B | AND | U | TO |
|---|---|---|---|---|
| oatmeal | 3,2 | 1,8 | 15,4 | 93 |
| buckwheat | 4,5 | 1,6 | 27,4 | 137 |
| pearl barley porridge | 3,2 | 0,5 | 22,7 | 102 |
| butter 82.5% | 0,5 | 82,5 | 1 | 747 |
| milk 2.5% | 2,8 | 2,5 | 4,6 | 53 |
| kefir 2.5% | 3 | 2,5 | 4,0 | 51 |
| Ryazhenka 4.0% | 2,9 | 4 | 4,1 | 68 |
| sour cream 15% | 3 | 15 | 2,9 | 163 |
| semi-fat cottage cheese | 16,5 | 9 | 1,9 | 156 |
| Dutch cheese | 26,4 | 26,5 | 0 | 352 |
| beef | 18,7 | 12,6 | 0 | 191 |
| lean pork | 16,3 | 27,9 | 0 | 318 |
| chicken fillet | 20,4 | 8,6 | 0,8 | 161 |
| new potatoes | 2,2 | 0,3 | 12,5 | 57 |
| carrot | 1,3 | 0,1 | 6,9 | 32 |
| cucumbers | 0,7 | 0 | 3,1 | 15 |
| tomatoes | 0,7 | 0 | 4,1 | 19 |
| Walnut | 13,5 | 61,5 | 10,6 | 662 |
| crucian carp | 17,5 | 1,6 | 0 | 84 |
| zander | 19 | 0,7 | 0 | 81 |
| hake | 16,4 | 2,3 | 0 | 84 |
| honey | 0,6 | 0 | 80,5 | 312 |
| sugar | 0,2 | 0 | 99,6 | 377 |
| black chocolate | 5,2 | 35,6 | 52,4 | 546 |
| orange | 0,8 | 0 | 8,6 | 38 |
| banana | 1,7 | 0 | 22,1 | 87 |
| peach | 0,9 | 0 | 10,1 | 42 |
| apple | 0,5 | 0 | 11,4 | 48 |
| wheat bread | 7,4 | 2,2 | 53 | 246 |
| chicken egg | 12,7 | 11,1 | 0,6 | 153 |
If you are planning to lose weight, what dietary rules should you follow?
An online calorie analyzer for ready-made dishes will help you not to fall below the set mark. Its operating principle is the same as online calculator calories eaten. You can also use the calorie calculator for foods and ready meals. This counter will help you calculate the calorie content of ready-made food products.
This cannot be done without reducing the amount of kcal. To calculate daily norm, use the following formula:
Desired weight x 14 / 0.453
Not every required weight is safe. A decrease in the energy value of food by more than 20% will be harmful to health.
Formula for determining this indicator:
Reduced performance/energy value at the moment.
Bottom line:
- for men – 1800 kcal;
- for women – 1200 kcal.
A lack of this indicator will lead to a deterioration in health and even loss of consciousness.
Proper diet for weight loss or healthy eating
Those seeking to get rid of extra centimeters cannot do without the following exceptions:
- sweets (chocolate, sugar, honey, condensed milk), use cinnamon instead;
- fried (it is better to boil or bake);
- salty and pepper (food should be neutral);
- flour (bread, buns, donuts, cakes, pastries).
Give it all up to achieve desired result as soon as possible.
Mono-diets are very effective, but you can do without them. Table of products for weight loss:
The above components reduce appetite and burn fat deposits, contain useful vitamins and microelements. Drink plenty of fluids, especially water and green tea. For greater efficiency, turn on physical exercise, go in for sports:
- run in the morning, go to the gym;
- do special exercises at home;
- work on problem areas (stomach, sides, legs, arms, back);
- check the calorie content of finished products using an online calorie analyzer.
Have dinner 2-3 hours before bedtime. Then the result will not be long in coming. Find a set of exercises on the Internet or consult with nutritionists and select an individual exercise routine.
High-quality weight loss does not cause anxiety, depression and stress, promotes the formation correct attitude to food. Under no circumstances should you resort to “quick” diets that promise you a loss of 5 or even 10 kg in a week. They won't lead to anything good. It is best to get in shape a little bit without harming your health.
For people who are familiar with diets and weight loss techniques first-hand, calorie counting becomes a useful tool in losing weight. The amount of calories consumed gives the body a supply of energy, but if it remains unspent, it is stored in the form of fat cells. Balanced diet allows you to regulate the ratio of calories in and out and control your own weight.
Calculating the caloric content of dishes and products is usually required to maintain athletic shape, in the process of losing weight or gaining weight. Calculating calories in foods entrusted to a computer avoids mistakes and saves time.
How to use a calorie calculator to determine the calorie content of one meal or find out how many calories you consume per day?
Using a Calorie Calculator
Table calorie content of food and ready meals is broken downinto two parts - “calorie content of dishes” and “calorie content of products”, each of which contains categories of dishes and products. When you click on a specific category, a list of corresponding dishes or products appears. For each dish, information is provided on calorie content and the content of proteins, fats, and carbohydrates.
Select the dish or product you are interested in - this can be done in two ways:
- enter the name of a dish or product in the search and select the appropriate one from the pop-up list;
- select a product or dish from the list of the corresponding category from the table
Example: you are interested in how many calories are in 200g of pea soup.
- in the “calorie content of dishes” part of the table, click on the “first courses” category - a list of first courses will open;
- look for and select “pea soup” from the list provided;
- indicate the weight of the portion in the box on the left;
- after specifying the weight, this dish will be added to the list of selected products.
Thus, at the top above the table of categories your finalCalorie table for food and ready mealsindicating the number of calories separately for each dish and the final total calorie content. In the final list, you can edit the weight of the product and delete unnecessary dishes.
Such online calorie calculator for ready meals and productsconvenient for analyzing calorie consumption if the goal is weight loss. During the day, you can add all your meals to the list and find outhow many calories per dayyou consume. A useful service for losing weight is also a calorie consumption calculator for various types activities, you will find it
How to calculate the calorie content of ready-made dishes?
- summing up the kcal of each dish ingredient, which can be found in the calorie table;
- by entering all the data into the calorie calculator.
The amount of calories in products is indicated in the table per 100 g. When calculating, you need to multiply this number by the actual mass of the specified ingredient, so you can’t do without a kitchen scale. Since we usually prepare a dish for several servings, the resulting amount must be divided by their number.
To find out how many calories you consume throughout the day, you will need to add up the calorie content of all the foods you eat. If you use for calculation food calorie analyzer , then all arithmetic operations are performed automatically. All you have to do is select a dish or product and indicate the portion eaten.
Calorie intake rate
Each person has their own norm. It depends on gender, age and activity. Women usually require fewer calories to function normally than men. People with reduced activity have less than those who play sports. With age, the required amount of kcal decreases.
Thus, if you are a man leading an active lifestyle and under the age of 30, then your bar will be the highest - 3,000 kcal per day. If you are an active young woman, then your norm is already lower - 2,400 kcal. If you Old man If you are not involved in sports, but are moderately active, then your optimal calorie intake is 2,200 kcal.
Also, when calculating the norm, you can start from ideal weight which you are aiming for. You can calculate your daily kcal intake using the following average formula: desired weight * 14 / 0.453. The resulting number of calories is your daily requirement, which should not be exceeded, but it is also not recommended to underestimate it.
In addition to the calorie norm, there is an optimal amount of macronutrients consumed. Proteins make up 10-15% of the total amount of kcal, fats - 25-30%, and saturated ones account for only 7%, the rest is given to carbohydrates.
How much should you reduce your calorie intake to lose weight?
If you are focused on losing weight, then you cannot do without reducing your calorie intake. It is calculated using the above formula. But not every desired weight is considered safe. Experts do not recommend reducing daily caloric intake by more than 20%.
You can check this by dividing the resulting value by the total caloric content currently consumed. If the calculated number is greater than or equal to 0.8, then the reduction in kcal will not harm the body. Under no circumstances should you reach the dangerous limit of 1,800 kcal for men and 1,200 kcal for women. To strictly adhere to this acceptable level, use calorie counter for ready meals.
Ways to reduce caloric content of dishes
You can reduce the calorie content of ready-made meals and products per 100 grams not only by selecting low-calorie ingredients, but also by using special cooking methods. Products that are subjected to heat treatment already lose up to 15% of calories. A multicooker and a double boiler help to reduce the calorie content of dishes as much as possible.
Pre-treatment of foods is also important. By removing the skin from the chicken, you will end up with a lower calorie dish. And by eliminating processed foods and choosing to cook your own meals from scratch, you will reduce the amount of saturated fat you use. Another important point is the presentation of the dish. The smaller the plate, the smaller portion you will eat.
If you are planning to lose weight, then without tables of caloric content of foods per 100 grams you can't get by. Therefore, we recommend you our caloric content table print and keep it on hand.
And we’ll also tell you how many calories do you need to lose weight And how many calories generally normal a person should eat per day .
Food gives us energy for life. More precisely, food provides a certain amount of calories from which our body produces energy. Each of us should receive as much energy as we expend during the day, i.e. There must be energy balance. If a person does not get enough calories, he loses weight; if he gets too many, fat deposition is inevitable.
How many calories should a person eat per day?
Young people 9-18 years old requires about 2600-3000 kilocalories per day. This is enough a large number of calories per day, but the need for them is explained by the fact that the metabolism of young people is accelerated, more energy is spent and calories are also used by the body for the growth and development of the body.
Male 18-30 years old should consume about 2500 kilocalories per day, the limits are quite wide, but they depend on age and physical activity
Male from 30 to 50 years on average consumes about 2100.
Girls 9-18 years old up to 2300 kilocalories per day are needed. This is also a large amount of energy, but it is spent due to growth and, sometimes, can be adjusted depending on the lifestyle, activity of the girl, and even her size and height. Although it happens that it’s quite petite girl eats a lot, but, as they say, “Not good food for a horse.”
Women from 18 to 30 years old - It is enough to consume about 2000 kilocalories per day.
Women from 30 to 45 years old - a diet with 2000-1800 kilocalories is required.
People aged 45 to 60 years For both men and women, it will be enough to consume 1800 kcal per day.
To old people , as well as inactive physically requires about 1600 calories per day.
How many calories do you need to lose weight?
Reducing the calorie intake by only 200 kcal. per day, we reduce the amount of reserve fat in our body by approximately 10-20g per day, respectively, by approximately 3 - 7 kg per year. Based on this, we can only lose weight by reducing the fat and calorie content of food.
However, if we don’t change anything in our diet, but actively go in for sports, then even leaving the number of calories the same, but increasing water consumption and physical activity, we WILL LOSE WEIGHT.
Approximate amount of energy for people aged 18 to 45 to lose weight:
Men - up to 2200 kcal per day
Women - up to 2000 kcal per day
PLUS mandatory physical activity, even just walking 30 minutes a day
It should be remembered that for normal well-being a person must receive not only a certain amount of calories, but also the required amount of minerals, proteins, fats, and vitamins.
Table of calorie content of foods.
The table shows the calorie content of the foods most commonly found in the diet.
It is clearly seen that fats have a high calorie content and most vegetables and fruits have a very low calorie content. That is why vegetable and fruit dishes should be used in diets that will help reduce excess weight.
| Product Name | Calorie content per 100g of product, kcal |
| Bread products, cereals, sweets | |
| Rye bread | 200 |
| Wheat bread | 230 |
| loaf | 250 |
| Crackers | 360 |
| Cookie | 420 |
| Cakes | 430 |
| Baked pies | 220 |
| Pasta | 340 |
| Oatmeal | 380 |
| Buckwheat | 330 |
| Semolina | 330 |
| Rice | 330 |
| Sugar | 400 |
| Chocolate | 570-600 |
| Candies | 400 |
| Halva | 500 |
| Marshmallow | 330-350 |
| Jam | 270-295 |
| Meat, fish, eggs, fat | |
| Meat | 100-150 |
| Bird | 160-200 |
| Ham | 370 |
| Sausage | 200-350 |
| Sausages | 200 |
| Zander | 70 |
| Cod | 60 |
| Halibut | 100 |
| Salmon | 150-180 |
| Chum salmon caviar | 230 |
| Granular caviar | 250 |
| Pressed caviar | 280 |
| Egg 1 pc. | 75 |
| Butter | 780 |
| Ghee butter | 925 |
| Vegetable oil | 870-930 |
| Pork bacon | 800 |
| Beef fat, pork fat | 925 |
| Dairy products and drinks | |
| Milk, kefir | 60 |
| Sour cream | 280 |
| Fat cottage cheese | 230 |
| Low-fat cottage cheese | 80 |
| Cream 20% fat | 200 |
| Sweet curd cheeses | 330 |
| Hard cheeses | 300-350 |
| Processed cheeses | 240 |
| Condensed milk with sugar | 320 |
| Ice cream, creamy, milk | 130-170 |
| Ice cream sundae | 220 |
| Soft drinks | |
| Sweet fruit waters | 30-80 |
| Bread kvass | 20-30 |
| Mineral water | 0 |
| Alcoholic drinks | |
| Vodka products | 280-420 |
| Dry wine | 60-80 |
| Fortified wine | 130-150 |
| Beer | 40-80 |
| Vegetables, fruits, mushrooms, berries, nuts | |
| Lettuce, spinach, cucumbers, fresh tomatoes | 15-20 |
| Potato | 90 |
| Carrot | 40 |
| Beet | 50 |
| Fresh and pickled white cabbage, cauliflower | 25 |
| Bulb onions | 50 |
| Fresh mushrooms | 30 |
| Berries (cherries, raspberries, currants, gooseberries, etc.) | 30-50 |
| Watermelon | 40 |
| Apricots, oranges, lemons | 40-50 |
| Grape | 70 |
| Bananas | 100 |
| Nuts | 600 |
A visual table of calorie content of foods with pictures.
- All women dream of losing weight after winter ends. overweight. Summer is coming and you want to be in shape to look great on the beach
- Often in the spring, due to the addition of extra centimeters at the waist and hips, we cannot wear our favorite jeans or dress. To lose weight quickly, you need to urgently exercise and eat right. It will not be enough to exclude only sweets and flour dishes; you need to count the calories
- After all, to lose weight you need to consume no more than 1200-1300 kilocalories per day. It is more convenient to calculate the calorie content of consumed foods with a ready-made table
Table of calorie content of food for weight loss
The table below compares the amounts of protein, fat and carbohydrates.
Important: Study it carefully to know which food products are healthy to use in your daily menu.
Table of calorie content of food for weight loss:
Dairy
| Food | Water | Squirrels | Fats | Carbohydrates | Kcal |
| Milk | 88,0 | 2,7 | 3,1 | 4,6 | 56 |
| Low-fat kefir | 90,0 | 2,8 | 0,1 | 3,7 | 29 |
| Full fat kefir | 89,5 | 2,7 | 3,1 | 4,0 | 58 |
| Brynza | 51 | 17,8 | 20,0 | 0 | 259 |
| Yogurt without additives, 1.5% | 87 | 4,9 | 1,5 | 3,4 | 50 |
| Condensed milk with sugar | 25,9 | 7,1 | 8,4 | 55 | 314 |
| Ryazhenka | 85,1 | 3,0 | 4,9 | 4,2 | 84 |
| Cream 10% | 81,2 | 2,9 | 9,9 | 4 | 118 |
| Cream 20% | 71,9 | 2,7 | 19,9 | 3,5 | 204 |
| Sour cream 10% | 81,6 | 2,9 | 9,9 | 2,8 | 115 |
| Sour cream 20% | 71,7 | 2,6 | 19,9 | 3,1 | 205 |
| Sweet cheeses and sweet curd mass | 40,0 | 7,0 | 22,0 | 27,4 | 339 |
| Hard cheese | 39,0 | 22,4 | 29,9 | 0 | 370 |
| Processed cheese | 54 | 23,9 | 13,4 | 0 | 225 |
| Fat cottage cheese | 63,7 | 13,9 | 17,9 | 1,2 | 224 |
| Low-fat cottage cheese | 77,6 | 17,9 | 0,5 | 1,4 | 85 |
Oil, fats, mayonnaise
Bread and bakery products
| Food | Water | Squirrels | Fats | Carbohydrates | Kcal |
| Rye bread | 41,4 | 4,6 | 0,6 | 49,4 | 210 |
| Wheat bread made from 1st grade flour | 33,3 | 7,6 | 2,3 | 53,3 | 250 |
| Baking | 25,1 | 7,4 | 4,4 | 59 | 294 |
| Wheat crackers | 11 | 11,0 | 1,3 | 72,3 | 330 |
| Wheat flour 1st grade | 13 | 10,5 | 1,2 | 72,2 | 324 |
| Rye flour | 13 | 6,8 | 1,0 | 75,9 | 320 |
Cereals
Vegetables
| Food | Water | Squirrels | Fats | Carbohydrates | Kcal |
| Eggplant | 90 | 0,5 | 0,1 | 5,4 | 23 |
| Green peas | 79 | 4,9 | 0,1 | 13,2 | 71 |
| Zucchini | 91 | 0,5 | 0,2 | 5,6 | 25 |
| Cabbage | 89 | 1,7 | 0 | 5,3 | 25 |
| Potato | 75 | 2 | 0,1 | 19,6 | 82 |
| Onion | 85 | 1,6 | 0 | 9,4 | 43 |
| Carrot | 88 | 1,2 | 0,1 | 6 | 32 |
| cucumbers | 95 | 0,7 | 0 | 2,9 | 14 |
| Sweet pepper | 90 | 1,2 | 0 | 4,6 | 22 |
| Parsley | 84 | 3,6 | 0 | 8,0 | 46 |
| Radish | 92 | 1,1 | 0 | 4,0 | 19 |
| Salad | 94 | 1,4 | 0 | 2,1 | 13 |
| Beet | 85,5 | 1,6 | 0 | 10,7 | 45 |
| Tomatoes | 92,5 | 0,5 | 0 | 4,1 | 18 |
| Garlic | 69 | 6,4 | 0 | 22,0 | 104 |
| Sorrel | 89 | 1,4 | 0 | 5,2 | 27 |
| Spinach | 90,2 | 2,8 | 0 | 2,2 | 21 |
Fruits
| Food | Water | Squirrels | Fats | Carbohydrates | Kcal |
| Apricots | 85 | 0,8 | 0 | 10,4 | 44 |
| Cherry plum | 88 | 0,1 | 0 | 7,3 | 33 |
| A pineapple | 85 | 0,3 | 0 | 11,6 | 46 |
| Bananas | 73 | 1,4 | 0 | 22,2 | 90 |
| Cherry | 84,2 | 0,7 | 0 | 10,3 | 48 |
| Pear | 86,5 | 0,3 | 0 | 10,5 | 40 |
| Peaches | 85,5 | 0,8 | 0 | 10,3 | 43 |
| Plum | 85 | 0,7 | 0 | 9,7 | 41 |
| Persimmon | 80,5 | 0,4 | 0 | 14,8 | 60 |
| Cherries | 84 | 1,0 | 0 | 12,2 | 51 |
| Apple | 85,5 | 0,3 | 0 | 11,2 | 45 |
| Oranges | 86,5 | 0,8 | 0 | 8,3 | 37 |
| Grapefruit | 88 | 0,8 | 0 | 7,0 | 33 |
| Lemon | 85,7 | 0,8 | 0 | 3,5 | 30 |
| Mandarin | 87,5 | 0,7 | 0 | 8,5 | 37 |
| Grape | 79,2 | 0,3 | 0 | 16,5 | 66 |
| Strawberries | 83,5 | 1,7 | 0 | 8,0 | 40 |
| Gooseberry | 84 | 0,6 | 0 | 9,8 | 45 |
| Raspberries | 86 | 0,7 | 0 | 8 | 40 |
| Sea buckthorn | 74 | 0,8 | 0 | 5,4 | 29 |
| Currant | 84 | 1,0 | 0 | 7,5 | 39 |
| Blueberry | 85,5 | 1,0 | 0 | 8,5 | 39 |
| Rose hip | 65 | 1,5 | 0 | 23 | 100 |
Dried fruits
| Food | Water | Squirrels | Fats | Carbohydrates | Kcal |
| Apples | 19 | 3,1 | 0 | 67 | 270 |
| Prunes | 24 | 2,2 | 0 | 64,6 | 260 |
| Peaches | 17 | 3,0 | 0 | 66,6 | 274 |
| Pear | 23 | 2,2 | 0 | 60,1 | 244 |
| Cherry | 17 | 1,4 | 0 | 72 | 290 |
| Raisin | 16 | 2,2 | 0 | 70,2 | 275 |
| Dried apricots | 19,3 | 5,2 | 0 | 66,4 | 270 |
| Dried apricots | 16 | 4 | 0 | 66,4 | 273 |
Meat, poultry
| Food | Water | Squirrels | Fats | Carbohydrates | Kcal |
| Mutton | 66,6 | 15,3 | 15,2 | 0 | 201 |
| Beef | 66,7 | 18,8 | 12,3 | 0 | 186 |
| Rabbit | 64,3 | 20,0 | 11,9 | 0 | 198 |
| Pork | 53,8 | 16,3 | 25,8 | 0 | 350 |
| Veal | 77 | 20,0 | 1,1 | 0 | 89 |
| Liver | 70,2 | 16,4 | 2,6 | 0 | 110 |
| Heart | 77 | 16,0 | 3,1 | 0 | 88 |
| Language | 65,1 | 13,2 | 15,8 | 0 | 206 |
| Goose | 46,7 | 15,1 | 12,3 | 0 | 360 |
| Turkey | 63,5 | 20,6 | 11 | 0,7 | 195 |
| Chickens | 66,9 | 19,8 | 8,7 | 0,5 | 160 |
| Chickens | 70,3 | 17,7 | 7,7 | 0,3 | 150 |
| Duck | 50,5 | 15,5 | 60,2 | 0 | 320 |
Sausages
Fish, egg
| Food | Water | Squirrels | Fats | Carbohydrates | Kcal |
| Chicken egg | 73 | 11,7 | 10,2 | 0,5 | 150 |
| Quail egg | 72,3 | 11,5 | 12,1 | 0,5 | 164 |
| Pink salmon | 70,0 | 20,0 | 6,9 | 0 | 145 |
| crucian carp | 77,3 | 16,5 | 1,6 | 0 | 86 |
| Carp | 77,1 | 15 | 2,3 | 0 | 95 |
| Salmon | 62,1 | 20,7 | 14,3 | 0 | 210 |
| Pollock | 79,1 | 14,3 | 0,6 | 0 | 68 |
| capelin | 74 | 12,3 | 10,5 | 0 | 155 |
| Navaga | 80,1 | 15,6 | 1 | 0 | 72 |
| Burbot | 77,1 | 17,1 | 0,6 | 0 | 80 |
| Notothenia | 72,4 | 13,2 | 10,2 | 0 | 154 |
| Perch | 77 | 18,0 | 3,5 | 0 | 105 |
| Sturgeon | 70,3 | 15,6 | 10,8 | 0 | 163 |
| Halibut | 75,3 | 17,4 | 2,9 | 0 | 102 |
| Carp | 74,2 | 16,5 | 4,2 | 0 | 120 |
| Saira | 70,3 | 20,0 | 0,8 | 0 | 150 |
| Herring | 60,7 | 16,6 | 18,5 | 0 | 240 |
| Mackerel | 70,8 | 17,0 | 8,8 | 0 | 146 |
| Horse mackerel | 72,3 | 17,5 | 4,5 | 0 | 112 |
Nuts
Confectionery
| Food | Water | Squirrels | Fats | Carbohydrates | Kcal |
| Marshmallow | 19,9 | 0,7 | 0 | 77,3 | 295 |
| Iris | 6,4 | 3,2 | 7,6 | 80,6 | 369 |
| Marmalade | 20 | 0 | 0,1 | 76,2 | 289 |
| Caramel | 4,3 | 0 | 0,1 | 74,4 | 259 |
| Chocolate candies | 8,0 | 2,5 | 10,5 | 74,4 | 398 |
| Halva | 3,5 | 11,8 | 30,0 | 52,0 | 505 |
| Chocolate | 0,7 | 5,5 | 36,7 | 53,0 | 550 |
| Waffles | 0,9 | 3,3 | 29,3 | 66,4 | 525 |
| Cream cake | 8 | 5,5 | 37,5 | 45,3 | 540 |
| Honey | 18,0 | 0,8 | 0 | 80,2 | 296 |
| Gingerbread | 13,2 | 4,8 | 2,6 | 74,4 | 325 |
Important: Use low-calorie foods for cooking. This will help not only not to gain weight, but also to lose weight.
Table of calorie content of dietary products
Diet foods are foods that help you lose weight and improve the digestion process. These include fruits, vegetables, fish, lean meat, legumes, nuts, and vegetable oil.
Each person can create a table of caloric content of dietary products for himself independently. Choose low-calorie foods from the table above and prepare delicious meals.
Remember: Proper dietary foods must be steamed, boiled or baked in the oven. Thanks to this, the calorie content of the finished dish will be low, and the dish will be healthy and tasty.
Calorie table for weight loss foods - menu
Before you start losing weight, you need to know how many calories you can consume per day. There is a formula that was calculated by an American scientist back in the 20th century.
Formula: Height (cm) multiplied by a constant number 6.25. Add your weight tenfold to the result. From the sum of these indicators, subtract age multiplied by 5. For example, 164 cm x 6.25 + 650 - 30 x 5 = 1525 calories per day.
Now knowing how many calories you can consume per day and using the calorie table for weight loss products, you can create a menu for one day or a week.
Scientists warn that the calorie norm calculated for a day is the norm provided that a person will lie on the couch all day. To calculate the norm with physical activity, you need to multiply calories in a passive state by at least 1.2.
The maximum coefficient will be 1.9. For example, an office worker needs 1525 x 1.2 = 1830 calories per day. For an athlete with constant loads, you will need 1525 x 1.9 = 2898 calories.
Remember: The result will indicate the load on the day you play sports. On a day off, you need to consume calories without a coefficient.
An approximate daily menu that will help you lose weight effectively:
- First breakfast: Cabbage and carrot salad with a teaspoon of vegetable oil (130 kcal). Chicken fillet - 50 grams (117 kcal), tea without sugar and one bread (40 kcal)
- Lunch: A glass of fruit jelly (60 kcal), kiwi jelly without added sugar (68 kcal)
- Dinner: Vegetable soup- 150 grams (110 kcal), roast meat with vegetables - 150 grams (170 kcal), herbal tea (20 kcal), oatmeal cookies without added sugar - 100 grams (80 kcal)
- Afternoon snack: A glass of kvass prepared without added sugar (30 kcal), 2 loaves of bread with berry jam (110 kcal)
- Dinner: Buckwheat- 100 grams (110 kcal), boiled chicken fillet - 100 grams (118 kcal), sugar-free compote (30 kcal)
- Second dinner(2 hours before bedtime): A glass of low-fat kefir (50 kcal)
Calorie table for ready-made meals for weight loss
Tip: Create a menu for the week at once so that you can act according to a clearly defined plan. Purchase food for cooking in advance and set a time frame for yourself to lose weight.
Advice: Make yourself a holiday every day, but with the right dishes.
An approximate table of calorie content of ready-made meals for weight loss for several days:
Soups
Second course
Snacks
Dessert
Beverages
Important: The first week of losing weight with such dishes will help you lose up to 7 kilograms. Stick to a diet and within two or three months you can restore youth and beauty to your body.
Negative calorie foods for weight loss
Excess weight You can gain it even if you do good physical activity. Why is this happening? In addition to exercise, you need to eat right.
There are negative calorie foods for weight loss. These are foods that require the body to digest more energy than he receives from them.
Important: All this happens due to the presence of solid fiber and dietary fiber. To process it, our digestive tract needs to work hard, expending energy.
If you want to lose weight, include it in your diet following products negative calorie foods:
- Spinach - 21 kcal
- Red bell pepper— 26 kcal
- Apples - 44 kcal
- Lemon - 30 kcal
- Lettuce leaves - 15 kcal
- Rhubarb – 16 kcal
- Radish – 20 kcal
- Sea kale - 5 kcal
- Tomatoes - 15 kcal
- Grapefruit - 33 kcal
- Eggplants – 25 kcal
- Carrots - 31 kcal
- Cucumbers - 10 kcal
Tip: Use this list when creating your menu. This will help you lose weight quickly, without using painful diets.
Ready-made negative calorie meals for weight loss
To prepare dishes with negative calories, you do not need to add sour cream, sauces and dressings.
Important: Despite the fact that ready-made negative calorie meals for weight loss have few calories, they should not be consumed late in the evening or before bed.
Tip: If you want to eat before going to bed, drink a glass of water or eat a leaf of green salad. You can eat some raw cabbage.
Examples of ready-made meals with negative calories:
Chicken with kiwi and vegetables
Recipe: Remove all fat from fillet. Simmer the meat until done. Add carrots, herbs and a little salt. When you remove the dish from the heat, add a few drops of kiwi juice.
Recipe: Peel carrots and apples and grate them on a coarse grater. Mix the ingredients, add a teaspoon of vegetable oil and a few drops of lemon.
Salmon with citrus fruits
Recipe: Cut the fish into strips and steam it. Blend april cine and a little grapefruit in a blender. Add a few drops to this mixture lemon juice. Place the cooked salmon pieces on a plate and pour over the citrus mixture. Garnish the dish with mint leaves.
Vegetable soup
Recipe: Place a pot of water on the stove. When the water boils, add vegetables (tomatoes, onions, bell peppers and cabbage) into it. Cook until the vegetables are limp. Remove the pan from the heat and cool the soup. Using a blender, turn the soup into a paste, add a little mashed potatoes and put it back on the gas. Heat the puree soup and add salt. Pour into a plate and sprinkle with herbs.
If you lose weight by counting calories, then you will be able to lose 10 to 15 kilograms in a short period of time. At the same time, your health condition will not worsen, there will be a surge of strength and vigor.
Eating negative calorie foods is a smarter solution than fasting or temporarily not eating. Take care of your health and lose weight correctly!
Video: What not to eat to lose weight Top 5 foods? Elena Chudinova.
Here is one of the most comprehensive food calorie tables. All data is per 100 grams of product.
Summary data on calorie content and other food data is in the calorie content table. Calorie content food products measured in kilocalories (kcal). The same quantity is associated with such a concept as “food calorie”. The complete calorie table contains more than 900 foods.
We have collected food products that can be bought in Russian stores and compiled a calorie table. This table will be constantly updated with data on finished products that can be found on store shelves.
When do you need to know your daily calorie intake? If you have asked yourself this question, you are already on the right track. When the goal is to gain weight, you can still allow yourself not to count calories, but to eat intuitively. But in the case of losing weight, you need to know exactly the calorie content of foods and dishes.
The point is to spend 300-500 calories more daily than you consume in food. Training and reference information in the food calorie table will help you with this.
Table of caloric content and composition of products
For convenience, 100 g of each product is given. Imagine that each product is 100%, some of which is water, some is fat, carbohydrates and proteins. For example, 1 potato contains 76% water, 2% protein, 0.1% fat and 19.7% carbohydrates.
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100 g of product contains |
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Water |
Squirrels |
Fats |
Coal- |
Kilo- |
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VEGETABLES |
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Eggplant |
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Green peas |
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White cabbage |
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Red cabbage |
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Cauliflower |
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Potato |
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Green onion (feather) |
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Leek |
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Bulb onions |
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Red carrots |
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Ground cucumbers |
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Greenhouse cucumbers |
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Sweet green pepper |
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Sweet red pepper |
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Parsley (greens) |
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Parsley (root) |
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Rhubarb (petiole) |
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Tomatoes (ground) |
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Tomatoes (greenhouse) |
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Green beans (pod) |
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Product |
100 g of product contains |
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Water |
Squirrels |
Fats |
Coal- |
Kilo- |
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NUTS, SEEDS |
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Walnut |
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sunflower seed |
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FRUIT, CITRUS, BERRIES |
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Apricots |
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Rowan garden |
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Rowan chokeberry |
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Garden plum |
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Mulberry |
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Orange |
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Grapefruit |
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Mandarin |
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Cowberry |
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Grape |
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Blueberry |
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Strawberries |
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Gooseberry |
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Sea buckthorn |
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White currant |
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Red currants |
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Black currant |
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Fresh rosehip |
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Dried rosehip |
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Product |
100 g of product contains |
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Water |
Squirrels |
Fats |
Coal- |
Kilo- |
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MELOON CROPS |
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MUSHROOMS |
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White fresh |
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White dried |
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Fresh boletus |
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Fresh boletuses |
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Fresh russula |
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PIERCERED, SALTED, DRIED VEGETABLES AND FRUITS |
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Sauerkraut |
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Pickles |
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Salted tomatoes |
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DRIED VEGETABLES |
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Potato |
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Bulb onions |
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DRIED FRUITS |
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Raisins with pit |
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Raisins sultanas |
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Prunes |
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BAKERY PRODUCTS |
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Rye bread |
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Wheat bread from grade I flour |
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Butter pastries |
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Wheat crackers |
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Cream crackers |
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Premium wheat flour |
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Wheat flour I grade |
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Wheat flour II grade |
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Rye flour |
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100 g of product contains |
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Water |
Squirrels |
Fats |
Coal- |
Kilo- |
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GREATS |
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Buckwheat core |
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Buckwheat done |
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Pearl barley |
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Wheat |
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Hercules |
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Corn |
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LEGUMES |
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Peas |
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Whole peas |
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Lentils |
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DAIRY |
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Brynza from cow's milk |
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Natural yoghurt 1.5% fat |
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Low-fat kefir |
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Full fat kefir |
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Acidophilus milk |
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Whole milk powder |
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Condensed milk |
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Condensed milk with sugar |
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Curdled milk |
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Cream 10% |
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Cream 20% |
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Sour cream 10% |
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Sour cream 20% |
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Special cheeses and curd mass |
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Russian cheese |
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Dutch cheese |
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Swiss cheese |
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Poshekhonsky cheese |
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Processed cheese |
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Fat cottage cheese |
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Cottage cheese semi-fat |
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Low-fat cottage cheese |
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100 g of product contains |
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Water |
Squirrels |
Fats |
Coal- |
Kilo- |
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MEAT PRODUCTS |
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Mutton |
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Beef |
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Pork lean |
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Pork is fatty |
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Veal |
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LAMB BY-PRODUCTS |
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BEEF BY-PRODUCTS |
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PORK BY-PRODUCTS |
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DOMESTIC POULTRY |
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SAUSAGES |
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BOILED SAUSAGES |
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Diabetic |
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Dietary |
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Doctoral |
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Amateur |
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Dairy |
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Separate |
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100 g of product contains |
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Water |
Squirrels |
Fats |
Coal- |
Kilo- |
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SAUSAGES |
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SAUSAGES |
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Dairy |
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BOILED-SMOKED SAUSAGES |
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Amateur |
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Cervelat |
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SEMI-SMOKED SAUSAGES |
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Krakow |
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Poltavskaya |
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Ukrainian |
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RAW SMOKED SAUSAGES |
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Amateur |
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Moscow |
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PORK, READY TO EAT |
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Raw smoked brisket |
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Raw smoked loin |
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CANNED MEAT |
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Beef stew |
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Tourist breakfast (beef) |
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Tourist breakfast (pork) |
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Sausage mince |
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Pork stew |
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EGG AND EGG PRODUCTS |
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Chicken egg |
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Egg powder |
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Protein powder |
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Dry yolk |
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Quail egg |
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100 g of product contains |
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Water |
Squirrels |
Fats |
Coal- |
Kilo- |
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FROZEN AND FRESH FISH |
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Macrurus |
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Marbled notothenia |
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Sea bass |
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River perch |
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Saber fish |
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Caspian fisherman |
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Large saury |
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Small saury |
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Mackerel |
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Horse mackerel |
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Sterlet |
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coal fish |
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Sea eel |
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100 g of product contains |
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Water |
Squirrels |
Fats |
Coal- |
Kilo- |
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SEAFOOD |
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Shrimp |
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Sea kale |
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Pasta "Ocean" |
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CAVIAR |
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Chum salmon granular |
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Bream punch |
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Pollock punch |
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Sturgeon granular |
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Sturgeon punch |
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HOT SMOKED FISH |
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Medium bream |
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Salak (smoke) |
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Gutted cod without head |
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Gutted eel |
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CANNED FISH IN OIL |
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Atlantic sardines (slices) |
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Mackerel |
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Smoked cod |
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CANNED FISH IN TOMATO |
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Horse mackerel |
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NATURAL CANNED FISH |
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Far Eastern shrimp |
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Cod liver |
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100 g of product contains |
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Water |
Squirrels |
Fats |
Coal- |
Kilo- |
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FATS |
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Rendered lamb or beef fat |
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Pork bacon (without skin) |
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Milk margarine |
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Sandwich margarine |
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Vegetable oil |
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Butter |
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Ghee butter |
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SWEETS |
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Fruit dragee |
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Marmalade |
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Caramel (average) |
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Chocolate coated candies |
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Tahini halva |
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Sunflower halva |
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Dark chocolate |
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Milk chocolate |
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FLOUR CONFECTIONERY PRODUCTS |
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Waffles with fruit fillings |
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Waffles with fat-containing fillings |
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Puff pastry with cream |
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Puff pastry with apple |
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Sponge cake with fruit filling |
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Sponge cake with fruit filling |
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Almond cake |
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JUICES |
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Apricot |
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Orange |
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Grape |
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Cherry |
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Tangerine |
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Apple |
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Beetroot |
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Tomato |
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BEVERAGES |
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|
Red table wine |
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Table Calorie content of food No. 2
Food: unit of measurement / weight (g) / calorie content (kcal) / fat (g)
Alcohol
Beer - 0.5 l / 500 g / 245 kcal / 0 g fat
Liqueur - 1 glass / 30 g / 77 kcal / 0 g fat
Vodka - 1 glass / 50 g / 125 kcal / 0 g fat
Cognac - 1 glass / 50 g / 118 kcal / 0 g fat
Dry wine - 1 glass / 150 g / 98 kcal / 0 g fat
Fortified wine - 1 glass / 150 g / 111 kcal / 0 g fat
Champagne - 1 glass / 150 g / 108 kcal / 0 g fat
Dry aperitif - 1 glass / 150 g / 177 kcal / 0 g fat
Sweet aperitif - 1 glass / 150 g / 267 kcal / 0 g fat
"Fast food"
Pizza with cheese - 2 slices / 430 kcal / 16 g fat
Dumplings - 1 serving / 120 g / 180 kcal / 16 g fat
Dumplings with potatoes - 1 serving / 120 g / 216 kcal / 4 g fat
Dumplings with cottage cheese (sweet) - 1 serving / 120 g / 264 kcal / 5 g fat
Meat salad with mayonnaise - 1 serving / 125 g / 440 kcal / 30 g fat
McDonald's
Hamburger - 1 pc. / 260 kcal / 10 g fat
Double hamburger - 1 pc. / 540 kcal / 27 g fat
Cheeseburger - 1 pc. / 310 kcal / 14 g fat
Double cheeseburger - 1 pc. / 458 kcal / 29 g fat
Big Mac - 1 pc. / 560 kcal / 32 g fat
McChicken (chicken sandwich) - 1 pc. / 490 kcal / 29 g fat
Filet-o-Fish (fish sandwich) - 1 pc. / 440 kcal / 26 g fat
McMuffin with egg - 1 pc. / 290 kcal / 11 g fat
McMuffin with egg and sausage - 1 pc. / 440 kcal / 29 g fat
French fries - Wed. serving / 320 kcal / 17 g fat
Puff pastry with chicken - 1 pc. / 440 kcal / 21 g fat
Puff pastry with raspberries - 1 pc. / 410 kcal / 16 g fat
Puff pastry with cheese - 1 pc. / 390 kcal / 22 g fat
Puff pie with apple - 1 pc. / 390 kcal / 18 g fat
Chicken salad - 1 serving / 140 kcal / 3 g fat
Side salad - 1 serving / 60 kcal / 3 g fat
Vegetable salad - 1 serving / 100 kcal / 7 g fat
Signature salad - 1 serving / 230 kcal / 13 g fat
Pancakes with butter and syrup - 1 serving / 410 kcal / 9 g fat
Milkshake - 1 serving / 320 kcal / 1 g fat
Fats
Mayonnaise - 1 tbsp. spoon / 25 g / 157 kcal / 17 g fat
Margarine, RAMA and other butter substitutes - 1 teaspoon / 5 g / 37 kcal / 4 g fat
Butter - 1 teaspoon / 5 g / 38 kcal / 4 g fat
Vegetable oil 1 tbsp. spoon / 20 g / 180 kcal / 20 g fat
Ghee - 1 teaspoon / 5 g / 45 kcal / 5 g fat
Lard - 1 slice / 25 g / 215 kcal / 23 g fat
Nuts and seeds - 2 tbsp. spoons (1 handful) / 100 kcal / 10 g fat
Walnuts - 1 pc. / 3 g / 18 kcal / 2 g fat
Porridge (ready-made, without milk)
Buckwheat - 225 / 250 kcal / 1 g fat
Oatmeal - 6 tbsp. spoons / 180 g / 85 kcal / 2 g fat
Pearl barley - 6 tbsp. spoons / 225 g / 250 kcal / 1 g fat
Barley - 6 tbsp. spoons / 180 g / 136 kcal / 1 g fat
Millet - 6 tbsp. spoons / 200 g / 150 kcal / 1 g fat
Rice - 6 tbsp. spoons / 200 g / 160 kcal / 1 g fat
Semolina - 6 tbsp. spoons / 230 g / 160 kcal / 1 g fat
Sausages
Sausage “Dietary” - 1 slice / 30 g / 51 kcal / 4 g fat
“Doctorskaya” sausage - 1 slice / 30 g / 78 kcal / 7 g fat
Tea sausage - 1 slice / 30 g / 65 kcal / 6 g fat
Veal sausage - 1 slice / 30 g / 95 kcal / 9 g fat
Boiled smoked sausage - 1 slice / 10 g / 42 kcal / 4 g fat
Cervelat - 1 slice / 10 g / 36 kcal / 3 g fat
Semi-smoked sausage “Krakowska” - 1 slice / 10 g / 47 kcal / 5 g fat
Semi-smoked sausage “Tallinskaya” - 1 slice / 10 g / 37 kcal / 3 g fat
Raw smoked sausage - 1 slice / 10 g / 43 kcal / 4 g fat
Beef sausages - 1 pc. / 100 g / 215 kcal / 18 g fat
Pork sausages - 1 pc. / 100 g / 330 kcal / 31 g fat
Spikes - 1 pc. / 100 g / 362 kcal / 36 g fat
Amateur sausages - 1 pc. / 50 g / 152 kcal / 15 g fat
Milk sausages - 1 pc. / 50 g / 133 kcal / 12 g fat
Dairy
Milk 3.5% - 1 glass / 200 g / 131 kcal / 7 g fat
Skim milk (0.5%) - 1 glass / 200 g / 74 kcal / 1 g fat
Kefir 3.5% - 1 glass / 200 g / 148 kcal / 7 g fat
Low-fat kefir (0.5%) - 1 glass / 200 g / 60 kcal / 1 g fat
Yogurt 3.2% fat - 1 cup / 125 g / 93 kcal / 4 g fat
Yogurt 1.5% fat - 1 cup / 125 g / 62 kcal / 2 g fat
Cream 22% - 1 cup / 200 g / 440 kcal / 44 g fat
Cream 10% - 1 cup / 200 g / 236 kcal / 20 g fat
Sour cream 30% - 1 tbsp. spoon / 25 g / 73 kcal / 8 g fat
Sour cream 20% - 1 tbsp. spoon / 25 g / 52 kcal / 5 g fat
Sour cream 15% - 1 tbsp. spoon / 25 g / 40 kcal / 3 g fat
Sour cream 10% - 1 tbsp. spoon / 25 g / 30 kcal / 2 g fat
Russian, Kostroma, Dutch cheese - 1 slice / 30 g / 105 kcal / 9 g fat
Edam cheese - 1 slice / 30 g / 27 kcal / 14 g fat
Adyghe cheese, feta cheese - 1 slice / 30 g / 75 kcal / 5 g fat
Low fat cheese (<20% жирности) - 1 ломтик / 30 г / 75 ккал / 5 г жира
Processed cheeses - 1 teaspoon / 10 g / 40 kcal / 4 g fat
Fat cottage cheese (18%) - 1 tbsp. spoon / 30 g / 70 kcal / 5 g fat
Medium fat cottage cheese (10%) - 1 tbsp. spoon / 30 g / 48 kcal / 3 g fat
Low-fat cottage cheese - 1 tbsp. spoon / 30 g / 27 kcal / 0.3 g fat
Cheeses and curd mass - 1 tbsp. spoon / 30 g / 102 kcal / 7 g fat
Milk ice cream - 1 serving / 100 g / 126 kcal / 4 g fat
Creamy ice cream - 1 serving / 100 g / 182 kcal / 10 g fat
Ice cream - 1 serving / 100 g / 227 kcal / 15 g fat
Meat products, meat
Veal - 1 serving / 60 g / 78 kcal / 2 g fat
Beef - 1 serving / 60 g / 108 kcal / 8 g fat
Beef tenderloin - 1 serving / 60 g / 84 kcal / 3 g fat
Lamb - 1 serving / 60 g / 125 kcal / 10 g fat
Rabbit meat - 1 serving / 60 g / 108 kcal / 7 g fat
Loin - 1 serving / 60 g / 120 kcal / 7 g fat
Neck - 1 serving / 60 g / 149 kcal / 14 g fat
Boiled pork Tsaritsynskaya - 1 serving / 60 g / 155 kcal / 12 g fat
Smoked-baked carbonate - 1 serving / 60 g / 182 kcal / 16 g fat
Raw smoked balyk - 1 serving / 60 g / 175 kcal / 12 g fat
Raw smoked pork belly - 1 serving / 60 g / 167 kcal / 13 g fat
Fatty pork - 1 serving / 60 g / 252 kcal / 29 g fat
Pork meat - 1 serving / 60 g / 214 kcal / 20 g fat
Lean pork goulash - 1 serving / 60 g / 92 kcal / 4 g fat
Pork chops - 1 serving / 60 g / 138 kcal / 9 g fat
Pork schnitzel - 1 serving / 60 g / 110 kcal / 6 g fat
Ham - 1 slice / 30 g / 100 kcal / 5 g fat
Vegetables, potatoes
Low calorie - 1 serving / 100 g / 25 kcal / 0 g fat
Beetroot - 1 serving / 100 g / 50 kcal / 0 g fat
Green peas - 1 tbsp. spoon / 30 g / 21 kcal / 0 g fat
White beans and other beans (finished) - 1 tbsp. spoon / 30 g / 20 kcal / 0 g fat
Green beans -1 serving / 100 g / 42 kcal / 0 g fat
Canned corn - 1 tbsp. spoon / 30 g / 23 kcal / 0 g fat
Boiled potatoes - 1 pc. avg. / 100 g / 80 kcal / 0 g fat
Potato chips - 1 bag / 30 g / 175 kcal / 12 g fat
Canned olives - 7 pcs. / 40 g / 41 kcal / 4 g fat
Mushrooms (400 g fresh -50 g dried) - 1 serving / 400/50 g / 100 kcal / 0 g fat
Bird, egg
Duck - 1 serving / 60 g / 243 kcal / 24 g fat
Geese - 1 serving / 60 g / 240 kcal / 21 g fat
Turkey - 1 serving / 60 g / 150 kcal / 9 g fat
Turkey, chicken breast - 1 serving / 60 g / 72 kcal / 2 g fat
Chicken - 1 serving / 60 g / 145 kcal / 11 g fat
Chicken leg without skin - 1 pc. / 200 g / 360 kcal / 22 g fat
Chickens (broilers) - 1 serving / 60 g / 110 kcal / 10 g fat
Chicken fillet - 1 serving / 60 g / 68 kcal / 1 g fat
Medium chicken egg - 1 pc. / 60 g / 55 kcal / 4 g fat
Egg white - 1 pc. / 30 g / 10 kcal / 0 g fat
Egg yolk - 1 pc. / 30 g / 45 kcal / 4 g fat
Fish, Seafood
Fatty fish (halibut, mackerel, stellate sturgeon, herring) - 1 serving / 60 g / 99 kcal / 4 g fat
Low-fat fish (flounder, cod, pike perch, river perch) - 1 serving / 60 g / 48 kcal / 1 g fat
Caviar - 1 tbsp. spoon / 30 g / 96 kcal / 5 g fat
Fish in oil - 1 tbsp. spoon / 25 g / 55 kcal / 5 g fat
Sturgeon, balyk - 1 slice - 50 g / 100 kcal / 10 g fat
Crab (meat) - 1 serving / 100 g / 100 kcal / 4 g fat
Shrimp - 1 serving / 100 g / 100 kcal / 2 g fat
Squid - 1 serving / 100 g / 110 kcal / 4 g fat
Sweets
Granulated sugar - 1 teaspoon / 10 g / 38 kcal / 0 g fat
Honey - 1 teaspoon / 15 g / 45 kcal / 0 g fat
Chocolate (1 bar - 85 g) - 1/6 bar / 15 g / 82 kcal / 5 g fat
Chocolates - 1 pc. / 15 g / 82 kcal / 5 g fat
Chocolate “Wispa” - 1 pc. / 35 g / 188 kcal / 12 g fat
Chocolate bars (“Snickers”, “Mars”) - 1 pc. / 60 g / 340 kcal / 24 g fat
Chocolate bars “Babaevskie” - 1 pc. / 50 g / 246 kcal / 15 g fat
Caramel - 1 pc. / 15 g / 54 kcal / 0 g fat
Lollipops (small) - 1 pc. / 10 g / 40 kcal / 0 g fat
Waffles with fruit filling - 1 pc. / 25 g / 88 kcal / 1 g fat
Pastila - 1 pc. / 38 g / 118 kcal / 0 g fat
Marmalade - 1 piece / 18 g / 52 kcal / 0 g fat
Fruit jelly - 1 serving / 150 g / 95 kcal / 0 g fat
Sunflower halva - 1 teaspoon / 10 g / 52 kcal / 3 g fat
Butter cookies - 1 pc. / 8 g / 37 kcal / 0.4 g fat
Gingerbread cookies - 1 pc. / 50 g / 175 kcal / 2 g fat
Printed gingerbread cookies - 1 pc. / 100 g / 350 kcal / 3 g fat
Almond cake - 1 pc. / 100 g / 452 kcal / 16 g fat
Glazed shortbread - 1 pc. / 50 g / 197 kcal / 9 g fat
Eclair - 1 pc. / 100 g / 376 kcal / 24 g fat
Chocolate cherry cake - 1 piece / 100 g / 276 kcal / 16 g fat
Fruit pie (sponge cake) - 1 piece / 100 g / 332 kcal / 11 g fat
Jam (plum, apple, etc.) - 1 teaspoon / 10 g / 28 kcal / 0 g fat
Juices (without sugar) and other drinks
Grape, apricot, plum - 1 cup / 200 g / 150 kcal / 0 g fat
Orange, apple, grapefruit - 1 cup / 200 g / 6 kcal / 0 g fat
Fruit juice drink - 1 glass / 200 g / 56 kcal / 0 g fat
Lemonades, Pepsi-Cola, Fanta - 1 glass / 200 g / 90 kcal / 0 g fat
Kvass (natural) - 1 glass / 200 g / 160 kcal / 0 g fat
Cocoa (powder) - 1 tbsp. spoon / 25 g / 50 kcal / 5 g fat
Sauce
Ketchup - 1 tbsp. spoon / 17 g / 7 kcal / 0 g fat
Mustard - 1 tbsp. spoon / 17 g / 31 kcal / 1 g fat
Salad sauce - 1 tbsp. spoon / 17 g / 61 kcal / 6 g fat
By-products
Veal brains - 1 serving / 60 g / 78 kcal / 5 g fat
Beef liver - 1 serving / 60 g / 63 kcal / 2 g fat
Chicken liver - 1 serving / 60 g / 84 kcal / 4 g fat
Beef heart - 1 serving / 100 g / 140 kcal / 6 g fat
Pork tongue - 1 serving / 60 g / 125 kcal / 10 g fat
Beef tongue - 1 serving / 60 g / 37 kcal / 2 g fat
Liver pate - 1 tbsp. spoon / 15 g / 58 kcal / 5 g fat
Goose liver pate - 1 tbsp. spoon / 16 g / 4 kcal / 2 g fat
Soups
Beef broth - 1 ladle / 200 g / 75 kcal / 8 g fat
Fish broth - 1 ladle / 200 g / 34 kcal / 2 g fat
Chicken broth - 1 ladle / 200 g / 45 kcal / 3 g fat
Vegetable soup - 1 ladle / 200 g / 75 kcal / 3 g fat
Okroshka - 1 plate (300g) - 167kcal
Meat soup - 1 ladle / 200 g / 125 kcal / 5 g fat
Bean soup with pork - 1 ladle / 200 g / 258 kcal / 9 g fat
Fruits
Apricots - 1 pc. / 55 g / 23 kcal / 0 g fat
Pineapple - 1 slice / 75 g / 37 kcal / 0 g fat
Bananas - 1 pc. / 120 g / 107 kcal / 0 g fat
Cherry - 10 pcs. / 50 g / 26 kcal / 0 g fat
Pear - 1 pc. / 60 g / 34 kcal / 0 g fat
Fresh figs - 1 pc. / 55 g / 36 kcal / 0 g fat
Peaches - 1 piece / 100 g / 43 kcal / 0 g fat
Plum - 1 pc. / 50 g / 22 kcal / 0 g fat
Fresh dates - 1 pc. / 10 g / 27 kcal / 0 g fat
Persimmon - 1 pc. / 80 g / 42 kcal / 0 g fat
Apples - 1 pc. / 80 g / 36 kcal / 0 g fat
Grapes - 10 pcs. / 60 g / 39 kcal / 0 g fat
Orange - 1 pc. / 100 g / 40 kcal / 0 g fat
Grapefruit - 1 pc. / 200 g / 70 kcal / 0 g fat
Lemon - 1 pc. / 70 g / 23 kcal / 0 g fat
Mandarin - 1 pc. / 50 g / 20 kcal / 0 g fat
Berries (lingonberries, strawberries, currants, etc.) - half a glass / 60 g / 24 kcal / 0 g fat
Cranberries - half a glass / 60 g / 16 kcal / 0 g fat
Dried fruits should be counted individually (as fresh fruits)
Bakery products
Rye bread - 1 piece / 30 g / 54 kcal / 0.3 g fat
Borodinsky bread - 1 piece / 30 g / 60 kcal / 0.3 g fat
“Rizhsky” bread (from a mixture of rye and wheat flour) - 1 piece / 30 g / 74 kcal / 0.3 g fat
Wholemeal bread - 1 piece / 40 g / 100 kcal / 0 g fat
Wheat bread “Sliced” - 1 piece / 30 g / 80 kcal / 1 g fat
Wheat bun (“for 3 kopecks”) - 1 pc. / 30 g / 100 kcal / 3 g fat
Bun - 1 pc. / 80 g / 270 kcal / 1 g fat
Crispy bread - 1 pc. / 10 g / 38 kcal / 0 g fat
Dryers - 1 pc. / 15 g / 57 kcal / 1 g fat
Rusks (made from premium flour) - 1 pc. / 15 g / 60 kcal / 2 g fat
Crackers - 4-5 pcs. / 20 g / 88 kcal / 3 g fat
Cereals (milk included separately)
Muesli with dry fruits and nuts - 1 tbsp. spoon / 5 g / 20 kcal / 1 g fat
Unsweetened corn flakes - 3/4 cup / 25 g / 90 kcal / 0 g fat
Sweet corn flakes - 3/4 cup / 25 g / 100 kcal / 0 g fat
