Calorie food table in 100 grams. Learn to count calories and lose weight wisely

We lose weight without stress and harm to health - a table of caloric content of products and ready meals. An effective technique with lasting results!

Calorie counting is very effective method lose weight. The main advantage of this method is the stability and longevity of the result obtained -
adhering to the recommended average daily personal calorie intake, you will not gain weight again.
The advantage is also the ability to eat your favorite food, limiting yourself only in quantity, thus diversifying your diet as much as possible without driving yourself into stress.

Determine your rate and eat in accordance with this figure, using the table of caloric content of food and ready meals.

The formula for calculating the average daily personal norm.

The result is multiplied by the individual indicator of physical activity.

• 1.2 - minimum movements, sitting work, driving a car, no additional physical activity;
• 1.3 - low motor load, the need to move a lot every day on foot or jogging 1-2 times / week, cycling, team sports, light physical labor;
• 1.5 - attending a fitness club 3-5 times a week, active physical labor;
• 1.7 - high physical activity, regular heavy physical labor or daily long-term sports;
• 1.9 - very high level of physical activity. Usually, athletes live in this mode before competitions.

Strive to lose weight - subtract 20% from the total, if you want to build muscle mass - add 20%, your goal is to keep weight - leave the figure unchanged, this will be your daily norm.

When planning your menu, distribute the main amount of food at lunchtime, do not forget 1-2 snacks between meals.

We add, record, store information.
We calculate everything once, remember it, and then we have a pleasant time at a party or a restaurant, and do not spend it on mathematical calculations. You will definitely need a kitchen scale, if the calculations are inaccurate, there is a risk of overeating and then the body will not have time to spend the energy received, continue to accumulate reserves, or undereat, which is even worse, because, getting used to a small amount of food, the body will slow down the metabolic processes and the weight will be pick up even faster.

It is important to take into account some of the nuances.

1. The number of kcal in frozen foods does not change significantly.

2. When calculating the first courses on meat, we take the total of all components, taking into account the broth. If the meat is taken out, only 20% is taken into account, passing into the broth.

3. Boiled meat, poultry, fish, vegetables are considered raw, minus 20% loss in broth. When frying, about 20% of the fat is absorbed.

4. The calorie content of finished pasta, cereals and legumes is the same in dry form. They swell in water that does not contain calories and increase in weight and volume due to its absorption.

Calculation examples.

There are 338 calories in 100 g dry pasta. After boiling, the weight of pasta increased to 200 g, but the nutritional value decreased by 2 times. Thus, in 200 g of ready-made pasta, there are the same number of kcal.

For 100 gr. cereals account for 300 kcal, which means that the finished porridge with a weight of 300 g contains a similar amount.

The figures are approximate, everyone loves porridge in their own way: some are crumbly, others prefer viscous.

added milk, butter and various sauces increase the nutritional value of the food.

5. Salted, pickled fish contains 2 times more calories than raw. Fruits and vegetables do not lose their nutritional value after salting.

6. Calories in smoked meat, poultry and fish cooked at home, we consider raw according to the table. In the factory, a concentrate is used " liquid smoke", Therefore, such a product is about 40% more nutritious than homemade.

7. Do not eat fruits and berries in compote - consider only 30% of their calories. A dried fruit bowl contains 0 kcal. The calculated final nutritional value of the compote, together with fruits and berries, is distributed by the weight of the entire liquid.

Calorie food table per 100 grams.

The calorie content of the products in the table per 100 grams is taken from open, verified sources.

Calorie counting is not just another diet, but a way of life. It does not mean that you can lose weight by continuing to regularly eat fast food and lie on the couch. Choose natural healthy food, Your menu should be as diverse as possible, include necessarily the proper amount of proteins, fats, carbohydrates, fiber. Rationally distribute the daily amount of food during the day, eat in small portions every 2-3 hours, do not eat at night! Move more, walk in the fresh air.

Comfortable complete table calorie content of products and ready meals. It is a pity that there is no calculator on the site. I'll print it. I heard a lot about this technique, they say it is really effective, I will try 🙂

The energy value of foods is quantified using a unit of measurement called a calorie. It has been established that the protein and carbohydrate components of food contain 4.1 kilocalories (kcal) per 1 gram, fat is more energy-intensive and contains 9 kilocalories per 1 gram.

Thus, the total calorie content of the product is calculated by the formula:

Calories = 4.1 x Protein + 4.1 x Carbs + 9 x Fat

Meat products

Meat products practically do not contain a carbohydrate component, they are rich in proteins and fats.

Animal fat, when consumed in excess, can provoke an increase in cholesterol levels and the development of atherosclerosis. However, one should not give up meat products- meat and eggs contain a complete set of essential amino acids that are required by the body to form muscle mass.

For healthy eating Choose lean meats and egg whites. Calorie table of meat products:

Meat products
Beef	187	Braised: 232 Fried: 384
Pork	265	Braised: 350 Fried: 489
Mutton	294	Braised: 268 Fried: 320
Chicken breasts	113	Boiled: 137 Fried: 157
Chicken legs	158	Boiled: 170 Fried: 210
Duck	308	Baked: 336
Goose	300	Baked: 345
Eggs	155	Fried: 241 Boiled: 160
Egg white	52	Boiled: 17 Fried: 100
Egg yolk	322	Boiled: 220
Ham		365
boiled sausage		250
Smoked sausage		380
sausages		235

Dairy

Milk is a source of protein, some fat-soluble vitamins and minerals.

Dairy products provide the body with beneficial probiotics that improve bowel function.

Cottage cheese provides the body with the slow protein casein, and cheese holds the record for calcium content among all foods. Calorie content of dairy products per 100g:

Fish and seafood

Fish is rich in proteins and fats, however, in contrast to fats from meat, fish oils are good for blood vessels and the heart due to their significant content of omega-3 fatty acids.

Seafood contains almost no fat - it is a high-quality protein product. Calorie content of fish and seafood in the table:

Fish and seafood	Calorie content in 100 g of raw product	Calorie content in 100 g of cooked product
Red caviar	250
Black caviar	235
Shrimps	95	Boiled: 95
squids	75	Boiled: 75
crayfish	75	Boiled: 75
Carp	45	Fried: 145
Keta	138	Fried: 225
Salmon	142	Fried: 155 Smoked: 385
Bream	48	Boiled: 126 Dried: 221
Pollock	70	Fried: 136
Perch	95	Braised: 120
Herring	57	Salted: 217
Sprats		250

Vegetables

Almost all vegetables are low in calories, with the exception of starchy vegetables such as potatoes and corn.

Vegetables contain insoluble fiber, which is not absorbed in the digestive tract, but makes it work properly. Give preference to fresh vegetables or process them to a minimum. Vegetable calories:

Vegetables	Calorie content in 100 g of raw product	Calorie content in 100 g of cooked product
cucumbers	15	Salted: 11
Tomatoes	20	Salted: 32
Onion	43	Fried: 251
Zucchini	24	Braised: 40
eggplant	28	Braised: 40
Potato	80	Boiled: 82 Fried: 192 Baked: 90
Cabbage	23	Braised: 47 Salted: 28
Broccoli	28	Boiled: 28
Carrot	33	Braised: 46
Mushrooms	25	Fried: 165 Marinated: 24 Dried: 210
Pumpkin	20	Baked:
Corn	101	Boiled: 123 Canned: 119
Green pea	75	Boiled: 60 Canned: 55
Greens	18
Beet	40
bell pepper	19
Radish	16

Fruits and berries

Fresh fruits, like vegetables, are high in fiber. In addition, fruits and berries are rich in useful vitamins and antioxidants that support the proper functioning of all systems in the body and prevent the development of many diseases.

Fruit	Calorie content in 100 g of raw product	Calorie content in 100 g of cooked product
Apples	45	Jam: 265 Dried: 210
Pear	42	Jam: 273 Dried: 249
apricots	47	Dried apricots: 290
Bananas	90	Dried: 390
oranges	45	Candied fruits: 301
tangerines	41	Candied fruits: 300
Lemons	30	Candied fruits: 300
Grapefruit	30	Candied fruits: 300
Cherry	25	Jam: 256
Plum	44	Jam: 288 Dried: 290
Raspberry	45	Jam: 273
Strawberry	38	Jam: 285
Currant	43	Jam: 284
Gooseberry	48	Jam: 285
Grape	70	Raisins: 270
Kiwi	59	Dried: 285
Mango	67	Dried: 314
Peaches	45	Jam: 258
Melon	45	Candied fruits: 319
Watermelon	40	Candied fruits: 209
A pineapple	44	Dried: 268
Pomegranate	52
Avocado	100

Beverages

Water, coffee and tea without milk and without sugar have zero calories.

All other drinks are quite energy-intensive and when counting daily calories they must be taken into account. Pay attention to calories alcoholic beverages. The alcohol contained in them is estimated at an energy intensity of 7 kilocalories per 1 gram. This is less than that of fats, but almost twice as much as that of proteins and carbohydrates.

Nuts and seeds

Nuts and seeds are rich in vegetable proteins, fats and fiber.

This is a very high-calorie product, but you should not completely abandon it, since nuts contain many nutrients.

Seeds can be sprinkled on a salad, and a handful of nuts can be taken with you and used as a healthy snack. How many calories are available in nuts and seeds:

Cereals and legumes

Cereals supply what the body needs for a balanced diet.

Consuming slow-acting carbohydrates prevents a spike in blood glucose and keeps you full for hours. In addition to carbohydrates, legumes contain a large number of vegetable protein. Calorie content of cereals and legumes per hundred grams:

Flour products and sweets

These products have practically no nutritional value, but they are very energy intensive.

When losing weight, the amount of flour products and sweets is recommended to be reduced to a minimum or completely abandoned. Such products do not contain nutrients, have a significant value of the glycemic index, supply the body with fast carbohydrates and “empty” calories, which are more likely to be stored as fat. Calorie sweets:

Sauces

Sauces and various dressings are usually added to salads or used with meat. Since many of them are quite high in calories, this fact should be taken into account when calculating daily calories. Sauce calorie table:

The Best Products for Weight Loss

The main goal of weight loss is to saturate the body with nutrients without adding unnecessary calories.

Pay attention to products with a low fat content, the method of preparation of the dish also matters. It is preferable to steam, boil or bake in the oven.

The best products for weight loss in the table:

Product category	Recommendations
Meat products	Choose boiled chicken breasts or cook lean beef or lean pork in the oven. Egg white should be separated from the yolk to reduce the calorie content of the product. Avoid all processed meats.
Dairy	Opt for low-fat milk, cottage cheese, yogurt, and kefir to fill your body with protein without the extra calories.
Fish and seafood	Steamed or grilled fish and seafood can be added to the diet without restrictions.
Vegetables	Reduce your consumption of potatoes and corn. Prefer use fresh vegetables for salads or steam them.
Fruit	Eat fruits only fresh. Fresh fruits low-calorie with the exception of avocado and banana, but contain a lot of fructose, which is a fast carbohydrate. If you want to lose weight, consider this fact.
Beverages	Water, coffee and tea without milk and without sugar in unlimited quantities. Other drinks should be avoided during the period of weight loss.
Nuts and seeds	No more than 10 nuts per day, taking into account their calorie content in the daily diet.
Cereals and legumes	Boil porridge in water. Complex carbohydrates should not be avoided when losing weight - without them, you will quickly break loose and break the diet.
Flour products and sweets	Refuse for a period of weight loss and limit after this period.
Sauces	For salad dressing, it is enough to sprinkle it with vegetable oil, vinegar or lemon juice.

Best Mass Gaining Foods

To build muscle mass, you should increase the daily intake. This, however, does not mean that you need to eat all high-calorie foods in a row.

For a healthy diet, focus on complete proteins and complex carbohydrates.

Product category	Recommendations
Meat products	Along with boiled breasts, make scrambled eggs, as well as steaks and lean meat chops.
Dairy	Any dairy products are allowed, but it is better to focus on whey protein and cottage cheese as a source of casein.
Fish and seafood	Boiled, fried and steamed fish and seafood.
Vegetables	Limit your consumption of fresh vegetables, as the fiber will prevent digestion of the food you eat.
Fruit	Limit sugary fruits due to fast carbs or use them after your workout.
Beverages	Give up alcohol - it suppresses protein synthesis in the body and reduces the ability of muscles to recover after a workout.
Nuts and seeds	Limit your serving size as nuts are difficult for the body to digest and will cause discomfort in the digestive tract if consumed in large quantities.
Cereals and legumes	Oatmeal, buckwheat and lentils have a moderate glycemic index and provide the body with many useful trace elements.
Flour products and sweets	Limit these foods due to fast carbohydrates. Can be used as a cheat meal or immediately after a workout.
Sauces	Give preference vegetable oil There are a lot of preservatives and salt in artificially prepared sauces.

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

calories in foods

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

food and weight

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

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

Calories in products, table per 100 grams

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

Bakery products unsweetened

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

Confectionery and pastries

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

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

Natural juices and carbonated drinks

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

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

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

Mayonnaise, oils, fats

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

Ready meat products

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

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

Cereals, pasta

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

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

Vegetables and fruits are also helpful. They are low in calories and taste qualities attractive. By making these types of staples in your daily menu, you can maintain health for many years and forget about being overweight.

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

Dairy

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

Meat

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

Bird

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

Fish

Low fat herring
Mackerel
Horse mackerel
sea ​​trout

Vegetables

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

Fruit

Orange
Grape
Grapefruit
Mandarin

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

Our respect to the lovely regulars of our site! We have collected very important information and are in a hurry to entrust you.

Its value is primarily for those who seek to reduce their weight, but also useful for those who want to follow a healthy, balanced diet.

Energy value of food table - what is it for, how to calculate the required calories and its chemical composition?

Also get answers how many calories you need for a certain area of ​​activity.

Since school, we know that our body needs to breathe, drink, eat and rest. These are, perhaps, the main points without which we cannot live.

If everything is more or less clear with air, drink and rest, then the daily calorie intake rate for many remains an unsolvable mystery. Are you also facing this problem? Let's find answers together!

Formula for success

No matter for what reasons or advice, but you still decide to lead a healthy lifestyle and

And the first thought that visited you was what and how much I should eat. As for nutrition - we recommend that you look at other topics on our website under the heading.

But now we will calculate how much food to eat per day in order to maintain the energy of the body and at the same time not accumulate fat. Back in the 90s, the formula for the norm of calories consumed was derived, and to this day it is the most accurate.

Of course, age should be taken into account (at different periods of life, we spend the energy of the body in different ways); weight (the more your weight, the more energy is spent on movement); how active you are in life and, of course, your gender.

So, prepare a piece of paper and a pen, we will derive an individual formula.

First, we determine how much energy your body spends at rest (metabolism, respiration, nail / hair growth and the work of all internal organs).

SP is a state of rest.

SP women \u003d 9.99 * kg (weight) + 6.25 * cm (height) - 4.92 * age - 161

SP men \u003d 9.99 * kg (weight) + 6.25 * cm (height) - 4.92 * age + 5

After the result of the SP, depending on your active lifestyle, we will determine how much energy the body spends daily:

1. Inactive / sedentary lifestyle: SP * 1.2
2. Small loads (training up to three times per week): SP * 1.375
3. Moderately active (classes up to five times a week): SP * 1.55
4. Active image (training up to seven times a week): SP* 1,725
5. Very active (daily training): SP * 1.9

For example, let's calculate for a woman 30 years old and a lifestyle with little stress.

SP \u003d 9.99 * 49 + 6.25 * 162 - 4.92 * 30 - 161 \u003d 489.51 + 1012.5 -147.6 -161 \u003d 1193.41

SP * 1.375 \u003d 1193.41 * 1.375 \u003d 1641

This means that this lady will multiply 1641 calories by 0.8 to lose weight and get 1312 calories per day. And the weight will definitely come off.

Consuming less than 1200 calories per day is very dangerous for your body and is not recommended without medical supervision!

However, sometimes there are cases when it is necessary not to lose kilograms, but to gain them. How much do you need to increase your calorie intake to gain weight? Depending on the desired result, the consumption rate should be increased by 15-20%.

A lady with a weight of 49 kg and a height of 162 dreams of gaining 5 kg. Then the norm of 1641 calories should be multiplied by 15%.

1641*1.15=1887 calories per day.

Three categories of products

Naturally, it is not necessary to count every bite eaten - just look at the energy value tables food products and find out for yourself what exactly should be reduced or even excluded from the diet. Although the trick is that in just seven days you can remember all the kilocalories from the tables.

Those who are looking for an easy way, we can offer a conditional division of food into three categories:

1. Weight loss products. These are: citrus fruits; nuts; a pineapple; raspberry; green tea; ginger; spices.
2. Products that support normal weight. These are: lean meat; cereals; cereals; any eggs; dairy products; vegetables.
3. Products that will increase kilograms. These include: fast food; sweet soda; confectionery and flour products.

Those who have sat down should definitely think not only about the calories they eat, but also about the chemical composition of the foods they eat.

We are talking about proteins, fats and carbohydrates. Of course, the chemical composition includes macro / microelements and vitamins, but they do not affect the process of losing weight.

The most important of chemical composition product is protein. It is impossible to exist without it. It is of plant and animal origin.

Violating the norm of protein intake, you risk acquiring the following diseases:

• Dystrophy;
• Marasmus;
• Decreased immunity.

Too much protein also leads to certain problems:

The body is overfilled with protein breakdown products - it leads to many diseases;

Excess protein blocks the normal absorption of calcium in the body.

The norm is calculated, protein intake based on your weight. On average, per kilogram should account for 0.8-1.2 grams. squirrel.

The next element is fat. Everyone has fat deposition in different amounts - this is a supply of fuel for our life.

It is impossible to exclude the consumption of fats from the menu, since they are a source of important substances entering the body - vitamins and mono / polyunsaturated acids that are involved in metabolism and more.

An excess of fat contributes to the development of:

• Cardiovascular diseases;
• Oncology.

The norm of consumption per day of fat should be 30% of the calorie content of the diet.

The last element is carbohydrates. They are the main suppliers of energy to the body. An excess of carbohydrates is converted by the body into fats. Most diets are designed specifically to reduce the consumption of carbohydrates in food.

Have you already learned the rate of calories per day, depending on your lifestyle? Based on this figure, you calculate the rate of carbohydrate intake per day approximately 55-65% of the energy value of the diet.

Be sure to follow these tips:

• You can lose weight by 1.5 kg per week.
• To lose weight, reduce your diet by 20%.
• In the output, energy costs may be less, do not forget to do the calculation correctly.

Even more useful information can be found on our website - recommend to your friends and effective victories to you.

Nature is arranged in such a way that a person does not gain extra pounds, even if he eats more than what is allowed. With constant overeating, these foundations collapse, which leads to obesity. The person can no longer control his appetite and becomes fat over time. It is possible to prevent such transformations through the use of a table of the energy value of food and ready meals.

What are calories?

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

Today, the number of calories in food is determined using a special technique, which involves the use of an instrument such as a calorimeter. With its help, the caloric content of products and already prepared dishes is measured by burning in an isolated chamber. The data obtained are combined by a table of the energy value of dishes and individual products. After the experiments, the data obtained fully correspond to the procedure that occurs in the human digestive tract after eating. The energy received after eating is spent on physical activity, heat production and metabolic processes in the body.

Calculation of energy value on the example of oatmeal "Hercules"

To get a better idea of ​​calories, consider the energy value oatmeal"Hercules". To calculate calories, you need to know exactly how many nutrients are included in food. All food contains different amounts of minerals and vitamins, so you should include food that has a balanced composition in your diet.

Every day, a person needs to replenish the body's needs for substances such as nutrients. The lowest calorie and useful product are oatmeal "Hercules".

Vitamin composition of Hercules flakes, (mg):

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

Mineral composition of Hercules flakes, (mg):

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

Nutritional value of Hercules flakes per 100 grams of product:

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

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

food calorie tables

Using the calorie table, each person can calculate the amount of energy received from food. Such principles of nutrition help prevent obesity and related diseases. Calories are not absorbed 100%. Experts say that proteins are digested by 85%, and fats by 94%. The absorption of fast carbohydrates is best - 96%. Fats have the highest calorie content. There are approximately 90 kilocalories in 100 grams of fat. When splitting, 40 calories are released from this amount of fat.

Energy value of dairy products

Energy value of cereals

Energy value of berries and fruits

Energy value of vegetables and mushrooms

Energy value of meat and offal

Energy value of seafood and fish

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

Energy value of sweets

Energy value of bakery products

Calorie table of finished products

You can count the calorie content of food products not only before they are cooked, but also after. At cooking the energy value of products changes significantly. When cooking, calories go into the soup, and some of them completely evaporate when boiling. During cooking fried foods there is an increase in the energy value of products.

To calculate the energy value of ready-made meals, you need to know the initial amount of food before cooking. Next, you should multiply the calories of the product by this amount, and then summarize all the indicators among themselves. Water has no calorie content, so this indicator is not taken into account. As a result, the result should be divided by the number of servings.