Slimming - table calorie foods for weight loss

The calorie content of foods is the amount of energy the body gets when you consume food consumption.

Table of calories used for losing weight in diets restricting caloric intake. The calorie content in foods depends on their composition.

For example, 1 gram of fat allocates 9.3 calories, and 1 gram of carbohydrates 4.1 calories, 1 gram of protein 4.1 calories.

table for weight loss

Table calorie foods for weight loss and composition: proteins, fats, carbohydrates (calories per 100 grams).

Milk and dairy

With the shortage of protein the muscles become weak and the body is depleted. Even with a little weight it looks loose. Dairy products are a source of protein, so essential to the human body. With regular use you will be able to build muscle mass. Their food takes a lot of energy, and that means start the process of weight reduction.

The following table shows the list of milk products with indication of calorific value.

Product Water, Proteins Fats Carbohydrates kcal
White cheese from cow's milk 52,0 17,9 20,1 0,0 260
Natural yoghurt 1.5% fat 88,0 5,0 1,5 3,5 51
Low-fat kefir 91,4 3,0 0,1 3,8 30
Yogurt fatty 88,3 2,8 3,2 4,1 59
Milk 88,5 2,8 3,2 4,7 58
Acidophilus milk 81,7 2,8 3,2 10,8 83
Milk, dry whole 4,0 25,6 25,0 39,4 475
Condensed milk 74,1 7,0 7,9 9,5 135
Condensed milk with sugar 26,5 7,2 8,5 56,0 315
Yogurt 88,4 2,8 3,2 4,1 58
Ryazhenka 85,3 3,0 6,0 4,1 85
Cream 10% 82,2 3,0 10,0 4,0 118
Cream 20% 72,9 2,8 20,0 3,6 205
Sour cream 10% 82,7 3,0 10,0 2,9 116
Sour cream 20% 72,7 2,8 20,0 3,2 206
Cheese and lots of cheese special 41,0 7,1 23,0 27,5 340
Cheese Russian 40,0 23,4 30,0 0,0 371
Dutch cheese 38,8 26,8 27,3 0,0 361
Swiss cheese 36,4 24,9 31,8 0,0 396
Fat cottage cheese 64,7 14,0 18,0 1,3 226
Cheese bold 71.0 per 16,7 9,0 1,3 156
Curd 77,7 18,0 0,6 1,5 86

Bakery products, flour

Bakery products

The caloric content of bakery products is quite high, so you can lose weight if they are allowed to eat in limited quantities. Preference should be given to bread of rye, buns and all is better excluded from the diet. Baking without yeast is less dangerous for the figure.

It is known that the bread belongs to the foods with a high content of carbohydrates. It is hard to reconcile with the protein, so it is not recommended to eat baked goods with milk or meat.

Product Water, g Proteins, g Fats, g Carbs, g kcal
Rye bread 42,4 4,7 0,7 49,8 214
Bread from wheat flour of I grade 34,3 7,7 2,4 53,4 254
Butter cakes 26,1 7,6 4,5 60,0 297
Bagels 17,0 10,4 1,3 68,7 312
Drying 12,0 11,0 1,3 73,0 330
Crackers wheat 12,0 11,2 1,4 72,4 331
Crackers creamy 8,0 8,5 10,6 71,3 397
The flour 14,0 10,3 0,9 74,2 327
Wheat flour of I grade 14,0 10,6 1,3 73,2 329
Wheat flour II varieties 14,0 11,7 1,8 70,8 328
Rye flour 14,0 6,9 1,1 76,9 326

Cereals

When losing weight is to count calories of all the products included in the diet. And cereals are no exception. It is considered that they do not harm the body because they contain slow carbohydrates. But according to nutritionists, eating them in large quantities also may contribute to the recruitment of excess fat.

In order not to harm the figure, it is necessary to correctly calculate the rate. In the calculations table. It shows the calorie content of dry product, but you have to understand that in the process of cooking grits absorbed the water. Therefore, 100 g of the cereal will have a much lower caloric value than the same amount of dry cereals.

Product Water Belk. Fats Arc. kcal
Buckwheat 14,0 12,6 2,6 68,0 329
Semolina 14,0 11,3 0,7 73,3 326
Oatmeal 12,0 11,9 5,8 65,4 345
Pearl barley 14,0 9,3 1,1 73,7 324
Millet 14,0 12,0 2,9 69,3 334
Rice 14,0 7,0 0,6 73,7 323
Wheat “Poltava” 14,0 12,7 1,1 70,6 325
Oatmeal 10,0 12,2 5,8 68,3 357
Barley 14,0 10,4 1,3 71,7 322
Hercules 12,0 13,1 6,2 65,7 355
Corn 14,0 8,3 1,2 75,0 325

Vegetables

vegetables

When losing weight you need to eat a lot of vegetables because they are rich in fiber, vitamins and other nutrients. Most of them are low-calorie food that also promotes the breakdown of fat. Vegetables combine well with protein foods.

Product Water, g Proteins, g Fats, g Carbs, g kcal
Eggplant 91,0 0,6 0,1 5,5 24
Rutabaga 87,5 1,2 0,1 8,1 37
Green peas 80,0 5,0 0,2 13,3 72
Zucchini 93,0 0,6 0,3 5,7 27
Cabbage 90,0 1,8 5,4 28
Cabbage, red, 90,0 1,8 6,1 31
Cauliflower Of 90.9 2,5 4,9 29
Potatoes 76,0 2,0 0,1 19,7 83
Green onions (the pen) 92,5 1,3 4,3 22
Leek 87,0 3,0 7,3 40
Onion 86,0 1,7 9,5 43
Carrot red 88,5 1,3 0,1 7,0 33
Cucumbers ground 95,0 0,8 3,0 15
Greenhouse cucumbers 96,5 0,7 1,8 10
Pepper green sweet 92,0 1,3 4,7 23
Red bell pepper 91,0 1,3 5,7 27
Parsley (green) 85,0 3.7 V 8,1 45
Parsley (root) 85,0 1,5 11,0 47
Rhubarb 94,5 0,7 2,9 16
Radishes 93,0 1,2 4,1 20
Radish 88,6 1,9 7,0 34
Turnips 90,5 1,5 5,9 28
Salad 95,0 1,5 2,2 14
Beets 86,5 1,7 10,8 48
Tomato (ground) 93,5 0,6 4,2 19
Tomatoes (greenhouse) 94,6 0,6 2,9 14
Green bean (pod) 90,0 4,0 4,3 32
Hell 77,0 2,5 16,3 71
Ramsons 89,0 2,4 6,5 34
Garlic 70,0 6,5 21,2 106
Spinach 91,2 2,9 2,3 21
Sorrel 90,0 1,5 —; 5,3 28

Fruits and berries

In the diet of each person should include fruits and berries. According to nutritionists, it is better to use them as a dessert, not pastries. Some sweet berries and fruits contain a lot of calories, so when losing weight, it is desirable to abandon their use.

Fruits and berries

Note! By eating fruits and berries should listen to simple rules. For example, melons should not be combined with other products, and the apricot and pear don't need to eat on an empty stomach. Apples can be consumed on an empty stomach to activate the appetite.

Product Water, grams Proteins, gram Fats, gram Carbohydrates, grams kcal
Apricots 86,0 0,9 10,5 46
Quince 87,5 0,6 8,9 38
Plum 89,0 0,2 7,4 34
Pineapple 86,0 0,4 11,8 48
Bananas 74,0 1,5 22,4 91
Cherry 85,5 0,8 11,3 49
Garnet 85,0 0,9 11,8 52
Pear 87,5 0,4 10,7 42
Figs 83,0 0,7 13,9 56
Dogwood 85,0 1,0 9,7 45
Peaches 86,5 0,9 10,4 44
Rowan garden 81,0 1,4 12,5 58
Aronia 80,5 1,5 12,0 54
Plum garden 87,0 0,8 9,9 43
Dates 20,0 2,5 72,1 281
Persimmon 81,5 0,5 15,9 62
Cherry 85,0 1,1 12,3 52
Mulberry 82,7 0,7 12,7 53
Apples 86,5 0,4 11,3 46
Orange 87,5 0,9 8,4 38
Grapefruit 89,0 0,9 7,3 35
Lemon 87,7 0,9 3,6 31
Mandarin 88,5 0,8 8,6 38
Cranberries 87,0 0,7 8,6 40
Grapes 80,2 0,4 17,5 69
Blueberries 88,2 1,0 7,7 37
BlackBerry 88,0 2,0 5,3 33
Strawberries 84,5 1,8 8,1 41
Cranberry 89,5 0,5 4,8 28
Gooseberry 85,0 0,7 9,9 44
Raspberry 87,0 0,8 9,0 41
Cloudberry 83,3 0,8 6,8 31
Sea buckthorn 75,0 0,9 5,5 30
White currants 86,0 0,3 8,7 39
Red currants 85,4 0,6 8,0 38
Black currants 85,0 1,0 8,0 40
Blueberries 86,5 1,1 8,6 40
Rosehip fresh 66,0 1,6 24,0 101
Dog rose dried 14,0 4,0 60,0 253

Dried fruits

Many believe that dried fruits contain few calories because fruits are low in calories. Actually, the dried product is more dangerous for the figure than fresh, and has a higher energy value. Table of caloric content of dried fruit helps to use them in the diet.

Product Water Belk. W Arc. kcal
Apricots 18,0 5,0 67,5 278
Dried apricots 20,2 5,2 65,9 272
Raisins with seeds 19,0 1,8 70,9 276
Sultana raisins 18,0 2,3 71,2 279
Cherry 18,0 1,5 73,0 292
Pear 24,0 2,3 62,1 246
Peaches 18,0 3,0 68,5 275
Prunes 25,0 2,3 65,6 264
Apples 20,0 3,2 68,0 273

Legumes

legumes

Legumes contain a lot of vegetable protein. These products are suitable for vegetarians or people who are on a diet. They help to make up for the lack of protein in the body. The minimum number of calories beans, and the maximum calorific value was observed in soybean.

Product Water Belk. Fats Carbohydrates kcal
Beans 83,0 6,0 0,1 8,3 58
Peas shelled 14,0 23,0 1,6 57,7 323
Peas whole 14,0 23,0 1,2 53,3 303
Soy 12,0 34,9 17,3 26,5 395
Beans 14,0 22,3 1,7 54,5 309
Lentils 14,0 24,8 1,1 53,7 310

Eggs

100 grams of eggs contains 157 calories, and the yolk high-calorie protein. The average egg includes about 70 calories. After frying in vegetable oil, the caloric content is higher and reaches values of 125. Boiled hard-boiled egg has 50 calories.

Quail eggs are high-calorie chicken. 100 g of product contains 168 calories. But since quail eggs are small, the calorie one is only 16 kcal.

Product Water Belk. Fats Arc. kcal
Chicken egg 74,0 12,7 11,5 0,7 157
Egg powder 6,8 45 37,3 7,1 542
Protein powder 12,1 73,3 1,8 7 336
Dried egg yolk 5,4 34,2 52,2 4,4 623
Quail egg 73,3 11,9 13,1 0,6 168

Fish and seafood

Fish, steamed, or boiled in water is also a perfect dish for the diet menu. Its meat contains a lot of nutrients and low-fat varieties are low in calories. Safe for the figure is boiled or baked fish. As for the fried product oil, and canned fish, with regular use they can add a few extra pounds.

Product Water Belk. Fats Arc. kcal
Bulls 70,8 12,8 8,1 5,2 145
Flounder 79,5 16,1 2,6 0 88
Carp 78,9 17,7 1,8 0 87
Carp 79.1 16 3.6 0 96
Chum 71.3 22 5.6 0 138
Smelt 79.8 15.5 3.2 0 91
Ice 81.8 15.5 1.4 0 75
Bream 77.7 17.1 4.1 0 105
Salmon 62.9 20.8 15.1 0 219
Lamprey 75 14.7 11.9 0 166
Pollock 80.1 15.9 0.7 0 70
Capelin 75 13.4 11.5 0 157
Burbot 79.3 18.8 0.6 0 81
Grouper 75.4 17.6 5.2 0 117
Perch river 79.2 18.5 0.9 0 82
Sturgeon 71.4 16.4 10.9 0 164
Halibut 76.9 18.9 3 0 103
Whiting 81.3 16.1 0.9 0 72
Fish-sword 75.2 20.3 3.2 0 110
Carp 75.3 18.4 5.3 0 121
Saira large 59.8 18.6 20.8 0 262
Sayra small 71.3 20.4 0.8 0 143
Herring 75.4 17.3 5.6 0 121
Herring 62.7 17.7 19.5 0 242
SIG 72.3 19 7.5 0 144
Mackerel 71.8 18 9 0 153
Som 75 16.8 8.5 0 144
Mackerel 74.9 18.5 5 0 119
Sudak 78.9 19 0.8 0 83
Cod 80.7 17.5 0.6 0 75
Tuna 74 22,7 0,7 0 96
Coal fish 71.5 13.2 11.6 0 158
Acne sea 77.5 19.1 1.9 0 94
Acne 53.5 14.5 30.5 0 333
Heck 79.9 16.6 2.2 0 86
Pike 70.4 18.8 0.7 0 82
IDE 80.1 18.2 0.3 0 117
Cod liver oil 26,4 4,2 65,7 0 613
Squid 80,3 18 0,3 0 75
Crab 81,5 16 0,5 0 69
Shrimp 77,5 18 0,8 0 83
Seaweed 88 0,9 0,2 3,0 5
Pasta “Ocean” 72,2 18,9 6,8 0 137

Caviar

Caviar raises the immunity and prevent cardiovascular diseases, improves brain activity, restores vision. If you use it regularly, you can reduce the level of cholesterol in the blood. Low calories you'll be sturgeon caviar, and high in calories – caviar and salmon.

Product Water Proteins W Arc. kcal
Chum granular 46,9 31,6 13,8 0 251
Granular sturgeon 58 28,9 9,7 0 203

Fats, margarine, butter

Fat is a compacted mass of organic compounds that includes fatty acids. We all know that this product is among the high-calorie, but it provides the energy reserve in the human body.

Calories in margarine and butter is approximately the same, but the final product is different in composition. It includes a lot of saturated fats, which promote increase of level of cholesterol in the blood. But margarine contains TRANS fats, as they are known, are no less dangerous for the body. Nutritionists recommend limiting the consumption of animal fats for people suffering from overweight and have health problems.

More use of the vegetable oils. Although its caloric value is not inferior to the fats, valuable components it contains many. Especially valuable in dietary olive oil.

Product Water Proteins Fats Carbohydrates kcal
The fat of mutton or beef melted 0,3 0 99,7 0 897
Pork fat (without skin) 5,7 1,4 92,8 0 816
Margarine milk 15,9 0,3 82,3 1 746
Margarine sandwich 15,8 0,5 82 1,2 744
Mayonnaise 25 3,1 67 2,6 627
Vegetable oil 0,1 0 99,9 0 899
Butter 15,8 0,6 82,5 0,9 748
Melted butter 1 0,3 98 0,6 887

Meat, poultry

meat and poultry

Meat and offal are excellent and healthy alternative to store-bought sausage. This product contains large amounts of protein, which is a building material for muscles. Meat is difficult to call a low calorie ingredient. Diet products are Turkey, rabbit, chicken, veal. In turn, many calories in pork, lamb, duck. Lower the calorie offal: liver, heart, lungs, kidneys.

Product Water Proteins W Carbohydrates kcal
Lamb 67,6 16,3 15,3 0,0 203
Beef 67,7 18,9 12,4 0,0 187
Horse 72,5 20,2 7,0 0,0 143
Rabbit 65,3 20,7 12,9 0,0 199
Lean pork 54,8 16,4 27,8 0,0 316
Pork fat 38,7 11,4 49,3 0,0 489
Veal 78,0 19,7 1,2 0,0 90
Lamb Kidneys 79,7 13,6 2,5 0,0 77
Lamb Liver 71,2 18,7 2,9 0,0 101
The Sheep's Heart 78,5 13,5 2,5 0,0 82
Beef Brains 78,9 9,5 9,5 0,0 124
Beef Liver 72,9 17,4 3,1 0,0 98
Beef Kidney 82,7 12,5 1,8 0,0 66
Bovine Udder 72,6 12,3 13,7 0,0 173
Beef Heart 79,0 15,0 3,0 0,0 87
Beef Tongue 71,2 13,6 12,1 0,0 163
Pig kidney 80,1 13,0 3,1 0,0 80
Liver pork 71,4 18,8 3,6 0,0 108
The heart of a pig 78,0 15,1 3,2 0,0 89
The language of pork 66,1 14,2 16,8 0,0 208
Geese 49,7 16,1 33,3 0,0 364
Turkey 64,5 21,6 12,0 0,8 197
Chickens 68,9 20,8 8,8 0,6 165
Chickens 71,3 18,7 7,8 0,4 156
Duck 51,5 16,5 61,2 0,0 346

Sweets

One of the first places caloric content and "harm" for the figure is all kinds of sweets. They contain large amounts of sugar, fat, and other ingredients that add extra pounds. Sweets consist of simple carbohydrates, which for a short period of time give satiety. And soon the man again feels hunger.

During the period of the diet from sweets it is better to refuse.

Prod. Water Proteins Fats Carbohydrates kcal
Honey 17,2 0,8 0 80,3 308
Pills fruit 7 3.7 V 10,2 73,1 384
Marshmallows 20 0,8 0 78,3 299
Iris 6,5 3,3 7,5 81,8 387
Marmalade 21 0 0,1 77,7 296
Caramel (average) 4,4 0 0,1 77,7 296
Candies, glazed with chocolate 7,9 2,9 10,7 76,6 396
Sugar 0,2 0,3 0 99,5 374
Sunflower halva 2,9 11,6 29,7 54 516
Dark chocolate 0,8 5,4 35,3 52,6 540
Chocolate milk 0,9 6,9 35,7 52,4 547