Calorie table for foods and ready meals: the most complete, detailed per 100 grams. Nutrition menu for weight loss for every day, week

Why do you need a calorie table?

This is a convenient tool for finding out the amount of proteins, fats and carbohydrates in your diet. When losing weight, it is important to take into account this balance, as well as the calorie content of dishes, excluding from the menu what prevents you from losing excess weight. However, to effectively lose weight you don’t have to give up your favorite foods. If you want to quickly get rid of extra pounds, you can include the Formula 1 protein shake from Herbalife Nutrition in your diet. This product forms the basis of a weight loss program. The product composition contains whey protein, which gives a long-lasting feeling of fullness, as well as a vitamin and mineral complex that saturates the body with essential nutrients. Regular consumption of Formula 1 as a complete replacement for breakfast or dinner in combination with physical activity can promote rapid fat burning.

Who is the table suitable for?

The calorie content of foods is an indicator you need to know:

Those who want to lose weight. Thanks to such a table, you will be able to create a competent diet, excluding inappropriate foods from it. In addition, you can prepare a menu for the day or week, develop a suitable diet for weight loss, taking into account sports activities.
Those who want to gain weight. In order to achieve results, it is also necessary to correctly adjust the diet by including more protein, slow carbohydrates and vegetable fats. A convenient table of calorie content per 100 grams of food will come to the rescue.
Taking care of your own health. People who are forced to adhere to certain diets for indications must adjust their diet in accordance with the recommendations of doctors. The calorie table will help you avoid harmful foods and choose the most healthy menu.

Calorie food corridor

The caloric intake range is the gap between the upper and lower limits of the number of calories you consume per day that are acceptable for maintaining weight or losing weight.

To lose weight, you shouldn't exceed the upper limit of your caloric intake, but if you go below the lower limit, your health may be at risk. In order to burn 1 kg of fat tissue, you need to burn 9,000 calories more than you previously consumed. This needs to be done gradually, not in one day, of course; There is no need to rush and extremely lower the caloric intake level, otherwise you will cause damage to the body. Therefore, you need to correctly calculate the caloric intake range in order to know your limits .

First, let's calculate the basal metabolic rate.

The basal metabolic rate for men is 660 + (13.7 × body weight in kg) + (5 × height in cm) - (6.8 × age in years).

The basal metabolic rate for women is 655+(9.6 × body weight in kg)+ (1.8 × height in cm) - (4.7 × age in years).

Now you need to multiply the resulting number by the activity factor:

low activity, sedentary work x 1.2;
average activity (light physical activity 1-3 times a week) x 1.375;
high activity (intense physical activity 3-5 times a week) x 1.55;
very high activity (intense physical activity 6-7 times a week) x 1.725;
extreme physical activity (hard physical work, intense physical activity twice a day, competitions, etc.) x 1.9.

The resulting number is the number of calories you need to maintain your weight. Reduce this number by 20% - this is the daily caloric intake at which you will steadily lose weight without harm to your health .

The caloric intake corridor will be the gap between the first indicator (for maintaining weight) and the second (for losing weight). Based on these numbers, you can create your calorie menu. To do this, you will need to use the nutritional information provided on food packages and nutritional charts. Carefully count the calories in your diet and stay within your calorie range.

Calorie content of ready meals

Here we have compiled a list of the most popular dishes that can be found in the diet of every person. The table shows the composition of BJU, as well as calorie content per 100 grams of product.

Name	B	AND	U	Kcal
Beef azu	12	14,2	10,2	215
Chops	27,8	30	2	385
Pancakes with kefir	6,1	12,3	26	234
Borsch	1	2	6,7	50
Potato dumplings	4,5	3,8	18,6	125
Chicken cutlets	18	10,5	13,7	221
Boiled chicken fillet	30,4	3,5	0	153
Paste	3,5	5	19	135
Okroshka with meat on kvass	2,1	1,7	6,3	53
Dumplings	12	13	29	275
Traditional pilaf	4,2	6	14,9	150
Salad with crab sticks	9,2	7,4	5,9	128
"Caesar"	15	10	9	190
Pea soup	4,4	2,4	8,9	66

Calorie content and nutritional value of canteen dishes

We all have to eat in canteens at work from time to time. How to determine the calorie content of the dishes we ate?

Below is a table containing about 300 dishes from a typical company canteen. Their energy value was calculated in accordance with the cooking recipe (the basis for the menu is the reference book “Collection of recipes for dishes and culinary products for public catering establishments”, USSR Ministry of Trade, Moscow, Economics, 1982 - this reference book is still used today). Portion sizes may vary from restaurant to restaurant; they are usually listed on the menu.

Salads
for 100 g
Name	kcal	and	b	at	grams per serving
Iceberg	144	11	7	4	150
Eggplants in Moldavian style	60	3	1	7	150
Cheerfulness	123	3	3	23	150
Budapest	205	12	6	18	150
Vegetarian	226	11	8	27	150
Spring	77	5	4	3	150
The vinaigrette	123	10	10	6	150
Vitamin	82	4	1	10	150
Vitamin-2	110	3	5	16	150
Vlazhsky	170	12	10	6	150
Greek	106	9	3	5	150
Gourmet	81	6	1	7	150
Zucchini appetizer	53	3	1	5	150
Spicy appetizer	27	0	1	6	150
Appetizer with carrots	53	3	1	3	150
Health	98	5	1	13	150
Green with cucumber and tomato	64	5	1	4	150
From crab sticks	230	9	10	29	150
Radish with green onions	79	6	21	39	100
From fresh cabbage with seaweed	104	10	1	2	150
From fresh vegetables	50	3	1	5	150
From fresh tomatoes with apple	62	4	1	7	150
Kamchatka	100	5	8	4	150
Korean cabbage	28	0	2	5	150
Cabbage with bell pepper	66	5	2	5	150
Cabbage with greens	48	3	2	6	150
Cabbage with cranberries	128	9	2	14	150
Cabbage with pepper	49	3	2	5	150
Cabbage with tomatoes	69	5	1	5	100
Cabbage with radishes and raisins	70	3	2	11	150
Cabbage with apple	135	9	2	16	150
Caroline	63	3	1	9	150
Potato with squid	209	15	6	6	150
Kubansky	173	14	5	5	100
Forest story	152	12	7	4	150
Melnichy	64	5	1	4	150
Mimosa	121	8	4	3	150
Mosaic	52	0	1	12	150
Moldavian	150	8	16	5	150
Korean carrots	98	8	0	2	100
Carrots with pineapples and yogurt	41	1	1	3	150
Carrots with nuts and honey	115	0	2	22	150
Carrots with prunes and dried apricots	150	6	1	19	150
Carrots with garlic and nuts	150	6	1	19	150
Carrots with apple	67	31	1	5	150
Carrots with sour cream	67	2	0	5	150
Sea kale with butter	30	3	1	1	100
Meat	196	15	7	7	150
Meat with tomatoes	166	12	7	8	150
Neva	199	15	7	9	150
Tender beets with apple and carrots	71	3	1	8	150
Tenderness	202	15	6	12	150
German	105	8	1	5	150
Vegetables with vegetable oil	72	6	1	3	150
Vegetable with squid	112	14	5	6	150
Vegetable with radish	82	4	1	10	150
Vegetable with sour cream	72	6	1	3	150
Cucumbers with cheese	206	18	6	3	150
Olivie	315	28	7	7	100
Original	134	9	5	10	150
Spicy	111	7	2	2	150
In Bulgarian	169	14	6	5	150
Sublips	83	5	2	6	150
Polish	205	13	9	15	150
Polish	69	5	2	4	150
Tomato with cheese	191	15	9	6	150
Tomatoes in Arabic	71	6	1	4	150
Tomatoes with onions, eggs, mushrooms	82	6	2	2	150
Tomatoes with cheese	191	15	9	6	150
Tomatoes stuffed with cheese and mayonnaise	159	13	7	4	150
Radishes with cheese and butter	128	11	5	2	150
Radish with cucumber and mayonnaise	154	15	3	3	150
Radish with cucumber and egg	69	5	3	3	150
Ruby	81	6	1	5	150
Eggplant rolls	120	5	5	15	75
Fish	176	14	5	2	150
Fish with seaweed	93	5	9	4	150
Firefly salad	262	18	9	17	150
Beef salad	147	13	5	4	150
Pickled beet salad with apple	60	4	2	4	150
Fish salad with seaweed	174	14	5	6	150
Fresh cabbage with herbs	41	2	2	5	150
Fresh cabbage with pepper	41	2	2	5	150
Fresh vegetables	35	1	2	5	100
Beetroot in Hungarian style	83	5	2	9	150
Korean beets	164	15	1	8	150
Beetroot with raisins	208	13	4	20	150
Beetroot with oil	126	10	1	8	150
Beetroot with nuts	121	5	3	16	150
Beetroot with cheese	177	14	5	7	150
Beetroot with prunes	208	13	4	20	150
Beetroot with apple	73	4	2	8	150
Herring under a fur coat	209	18	8	4	150
Herring with onions	166	13	8	6	100
Stepnoy	164	14	1	6	150
Metropolitan	196	15	7	7	150
Beans with smoked meats	262	26	4	3	150
French	310	27	17	1	150
Chrysanthemum	201	16	10	5	150
Shopski	176	16	4	3	150
Egg with peas	271	17	14	17	150
First meal
for 100 g
Name	kcal	and	b	at	grams per serving
Kuban borscht with zucchini	81	5	6	2	300
Moldovan borscht	75	4	7	1	300
Moscow borscht with set	58	5	3	4	300
Ukrainian borscht with pampushki	96	4	4	8	300
Cold borscht with meat and sour cream	43	3	3	3	300
Broth with egg	65	5	3	0	300
Kulesh with millet	43	2	1	3	300
Kufta-bozbash	124	7	7	6	300
Meat okroshka	57	1	19	9	300
Russian chowder with chicken	71	5	2	1	300
Homemade rassolnik with chicken	62	3	3	0	300
Leningradsky rassolnik with chicken	88	5	5	6	300
Cold beetroot soup with sour cream	13	1	1	1	300
Poultry solyanka	81	5	7	2	300
Solyanka meat team	109	8	8	2	300
Pea soup with smoked meats	110	5	7	8	300
Potato soup with mushrooms	40	2	4	1	300
Potato soup with corn	66	3	5	1	300
Vegetable soup with beef	62	7	4	2	300
Vegetable soup with beans	62	7	4	2	300
Rice soup with meat	40	2	2	4	300
Meatball soup	57	2	0	1	300
Bean soup with smoked meats	110	5	7	8	300
French soup with melted cheese	50	4	2	1	300
Chicken goulash soup with giblets	96	5	9	2	300
Chicken noodle soup	92	6	4	4	300
Noodle soup with mushrooms	74	3	5	6	300
Cream soup “Fragrant” from processed cheese	74	4	3	0	300
Mushroom soup with croutons	43	2	1	5	300
Zucchini soup	44	2	1	3	300
Soup puree from various vegetables	44	2	1	3	300
Cauliflower soup	44	2	1	3	300
Rostov fish soup	60	2	4	2	300
Vegetarian cabbage soup with mushrooms	50	3	3	3	300
Green cabbage soup with egg and sour cream	52	3	1	3	300
Fresh cabbage soup with meat	65	4	6	3	300
Fresh cabbage soup with tomatoes	62	7	4	2	300
Potato yushka with zucchini	64	3	3	9	300
Second courses
for 100 g
Name	kcal	and	b	at	grams per serving
Beef azu	218	14	16	7	75
Beef Stroganoff	215	14	16	6	75
Chisinau-style meatballs	309	28	13	3	100
Country-style meatballs	202	14	12	6	100
Beefsteak with egg	302	25	18	1	100
Baked boiled pork, horseradish sauce	308	35	12	75
Beef in sweet and sour sauce	214	9	15	18	75
Roast beef	187	12	19	75
Boiled beef	187	12	19	75
Beef paprikash	176	12	11	4	75
Beef in Adyghe style	201	8	14	19	75
Beef with prunes	200	9	16	14	80
Beef stewed in onion sauce	214	9	15	18	75
Lazy cabbage rolls, Ukrainian sauce	254	11	11	7	150
Fried chicken breast, cranberry sauce	166	7	24	3	75
Breast baked with cheese, onion, mayonnaise	229	16	22	2	150
Beef Goulash	171	9	16	6	150
Potato meat casserole	151	5	7	1	150
Boiled turkey	160	6	24	100
Zucchini stuffed with meat and rice	102	4	9	7	150
Turkey cordon bleu	249	21	12	3	100
“Freestyle” fish cutlet, tomato sauce	189	8	14	17	75
Chicken cutlet “Arbatskaya”	244	10	20	22	112
Turkey cutlets	155	10	9	7	100
Chicken cutlets “Tenderness”	285	22	15	8	100
Breton cutlets (hake fillet)	215	11	15	17	110
Pozharsky cutlets	248	19	12	8	100
The Kiev's cutlets	403	34	16	9	100
Khlynov style cutlets	262	15	22	3	75
Fish cutlets with cabbage and carrots	151	11	11	2	100
Chicken fillet	123	3	23	80
Chicken fillet baked with onions and mushrooms	150	12	11	1	140
Chicken breasts “Brizol”	275	20	16	8	145
Fried chicken legs	248	17	23	0	150
Chicken in red sauce with mushrooms	219	18	10	27	80
Fried chicken, tomato sauce with mushrooms	187	13	16	2	125
Boiled chickens	209	13	18	150
Meat in Arabic	334	29	13	6	100
Liver pancakes with sour cream	290	20	19	7	120
Liver in sour cream sauce	192	20	17	7	150
Liver fried with onions	192	20	17	7	100
Roast beef	122	8	11	2	75
Fried chicken fillet	112	8	9	2	80
Chicken giblets	198	12	20	2	100
Beef rump steak	293	20	21	8	100
Spicy rolls	172	13	8	7	150
Fish "Brizol"	199	10	20	7	100
Fish "Solferino"	214	14	11	11	100
Fish in puff pastry	254	13	14	19	100
Fish in tomato with vegetables	125	8	12	4	100
Fish in a coat of vegetables	98	2	16	1	100
Fried fish	181	9	20	5	75
Fried fish with onions Leningrad style	93	3	12	4	100
Boiled fish	88	2	18	75
Fish baked with cheese Odessa style	185	13	16	1	100
Fish baked in sour cream sauce	140	7	18	1	140
Fish baked with vegetables	166	2	11	2	150
Fish baked with croutons	248	15	15	13	140
Fish baked with onions and cheese	202	15	16	2	140
Fish poached with white sauce	103	3	18	1	75
Pork in sweet and sour sauce	204	15	8	12	100
Pork in dough	225	11	10	21	150
Fried pork	247	21	14	75
Pork in French	255	19	18	1	150
Pork with apples in Polish	255	19	18	1	150
Pork baked with onions, cheese and mayonnaise	255	19	18	1	150
Pork baked with tomatoes	227	19	11	1	140
Beef sauté with eggplant	78	4	6	6	75
Chicken sauté	143	9	10	5	75
Meatballs	242	14	15	15	112
Fettuccine with mushrooms and chicken	193	8	10	22	200
Chicken meatballs	169	8	17	8	100
Tobacco chickens	340	24	31	100
Chakhokhbili from chickens	157	11	11	2	100
Pork shish kebab, ketchup sauce	310	30	11	100
Fried pork neck	310	30	11	75
Chicken schnitzel, capital style	296	13	19	27	130
Schnitzel pork chop	339	25	18	11	75
Pork escalope	247	21	14	75
Boiled tongue, horseradish sauce	147	10	12	1	100
Side dishes
for 100 g
Name	kcal	and	b	at	grams per serving
Fried eggplants	58	1	2	7	150
Buckwheat	128	1	5	26	150
Buckwheat with mushrooms and hand	208	8	7	25	180
Buckwheat with onions	212	8	6	28	150
Fried zucchini	86	5	1	10	150
Stewed zucchini	113	8	2	6	150
Zucchini fried with tomatoes	86	5	1	10	150
Cabbage with egg	75	5	3	7	150
Stewed cabbage	113	8	2	6	150
Fried potato	190	11	2	17	150
Boiled potatoes with herbs	106	4	2	13	150
Boiled potatoes with onions and mushrooms	203	12	5	17	150
Stewed potatoes	110	3	2	14	150
French fries	120	6	2	15	150
Mashed potatoes	85	2	2	12	200
Boiled pasta	132	3	4	24	150
Pasta in Moldavian style	133	3	4	22	150
Pasta with vegetables	134	5	3	20	150
Pasta with cheese	158	7	5	2	150
Pasta with tomato	152	6	4	23	150
Steamed vegetables	47	2	2	4	150
Vegetable stew	95	5	2	5	200
Rice	136	4	3	23	150
Rice with vegetables	77	1	2	15	150
Beans with vegetables	47	2	2	4	150
Boiled green beans	28	0	1	6	150
Boiled cauliflower	31	0	3	5	150
Pancakes with curd	220	10	10	23	150
Diet menu
for 100 g
Name	kcal	and	b	at	grams per serving
Pancakes with apples	141	2	4	26	150
Pancakes with condensed milk	239	6	6	36	170
Lazy dumplings	242	12	17	16	200
Zucchini and cauliflower with milk sauce	100	5	3	10	150
Zucchini with milk sauce	100	5	3	10	150
Porridge "Friendship"	156	5	4	26	300
Buckwheat porridge	125	4	4	21	300
Semolina porridge	103	2	3	17	300
Oatmeal porridge	124	4	4	19	300
Millet porridge	125	4	4	21	300
Rice porridge	117	4	3	20	300
Cabbage cutlets	179	10	5	20	150
Carrot cutlets	162	6	5	16	150
Pancakes with jam	265	6	6	47	150
Zucchini fritters	195	10	4	24	150
Pancakes with apples	250	8	6	39	150
Omelette	133	10	7	1	150
Pilaf with mushrooms	123	4	4	19	240
Curd pudding	257	12	16	24	150
Syrniki	252	16	21	13	150
Curd bars	345	18	13	32	175
Boiled beans	28	0	1	6	150
Cauliflower with peas in milk sauce	110	5	5	10	150
Cauliflower baked in milk sauce	100	5	3	10	150
Prunes with nuts in syrup	286	6	4	58	100
Cabbage schnitzel	153	11	5	14	150
Fried eggs	210	17	10	2	120
Bakery
for 100 g
Name	kcal	and	b	at	grams per serving
Cheesecake with cottage cheese	365	13	16	45	75
Cinnamon pretzel	356	11	11	57	75
Pie with cabbage	227	7	7	42	60
Pie with rice and egg	338	13	12	47	60
Wheat bread	213	3	8	47	33
Rye bread	207	3	8	44	33

Published: October 16, 2009

Calorie content of meat products and fish

When choosing a suitable diet, pay attention to the amount of carbohydrates. Meat and fish are great for the keto diet.

Name	B	AND	U	Kcal
Beef	18,7	12	0	191
Pork	16,3	27,6	0	318
Veal	19,6	1,1	0	91
Chicken	20,5	8,6	0,8	161
Duck	16,7	61,3	10	348
Mutton	16,2	15,3	0	201
Perch	17,5	5,6	0	123
Saira	18,4	20,6	0	257
Salmon	21	15,5	0	222
Halibut	18,6	3,3	0	106

The information is presented according to the book “Modern tables of calorie content of foods” [1].

Calorie content of dairy products

Dairy products are a valuable source of protein. However, not all dishes can provide the required dose of protein. An additional source of valuable amino acids can be the Formula 3 protein mixture from Herbalife Nutrition. It is recommended to use it in combination with Formula 1: this way you can get more benefits and adjust your diet specifically for weight loss. Such a product can completely replace one of your meals, saturating the body for a long time and helping to fight hunger. In the table below you can see the calorie content of dairy products. You can calculate the exact calorie content of a dish using a special calculator.

Name	B	AND	U	Kcal
Milk 2.5%	2,8	2,5	4,8	52
Kefir	2,8	1	4	40
Natural yogurt	4,3	2	6,2	60
Hard cheese	26	26,8	0	352
Soft cheese	17	11,3	23,9	257

Lunch calories

Lunch is the second most important meal for the body after breakfast. It is very important that he is full and not hungry, otherwise there is a chance he will break down and overeat during dinner. The calorie content of lunch should be 35-40% of the daily calorie intake and range from 500 to 800 kcal.

Healthy foods for the menu with a calorie content not exceeding 800 kcal per serving are meat, fish, vegetables, fruits, fermented milk products, a variety of soups and broths, mushrooms and legumes. Also during lunch, you can eat a little dessert prepared yourself - this is the only way to be sure that it will consist of healthy and fresh ingredients, and not from saturated trans fats and light carbohydrates, the consumption of which leads to the accumulation of fat and excess weight in the body . A properly prepared dessert will not have a negative impact on the calorie content of lunch; the main thing is not to overdo it with portions. Recipes for delicious and healthy desserts are:

Recipe 1 – kefir pancakes with apples. To prepare one serving of pancakes, allowing you to maintain a low level of caloric intake, you need to beat one egg, 50 g of sugar and 150 g of 0% kefir with a mixer. Then add half a cup of whole grain flour and a quarter tsp to the resulting mixture. soda and beat again with a mixer. One large apple must be peeled, cored and pitted, cut into small slices and placed in the finished dough. It is advisable to cook pancakes in a ceramic frying pan without oil. The finished pancakes can be sprinkled with cinnamon and a small amount of powdered sugar or sprinkled with a few tablespoons of any syrup or jam;
Recipe 2 – ginger charlotte. To prepare charlotte, which allows you to maintain a low level of caloric intake and is designed for 4 servings, you need to beat the whites of 4 eggs with 150 g of sugar, and with another 150 g of sugar you need to beat the yolks of 4 eggs, and then combine them together. Then, 1 cup of whole grain flour, half a tsp are gradually added to the resulting mixture. baking soda, a glass of warm water and a pinch of salt. Fresh ginger root (100-150 g, more is possible, but then the charlotte will be quite “savory”) should be grated on a fine grater, added to the dough and mixed thoroughly. The charlotte should be baked in a mold, greased with butter and sprinkled with semolina, for half an hour or 40 minutes at a temperature of 180°C;
Recipe 3 – panna cotta with berries. To prepare a delicious berry panna cotta, which allows you to maintain a low level of caloric intake, you need to mix one pack of gelatin with 150 ml of cool water and bring it to full readiness (until it swells). Then mix 200 ml of 15% homemade cream with 100 g of sugar and 100 ml of cool water, put on fire and cook for 15 minutes, stirring continuously and without bringing to a boil. Afterwards, you need to add ready-made gelatin to the prepared hot mixture, mix thoroughly, pour into molds and cool overnight in the refrigerator. Beat 200 g of fresh berries (strawberries, raspberries and blueberries) with a blender and mix with 30 g of powdered sugar, after which the finished berry sauce is poured over the finished panna cotta.