The calorie content of vegetables per 100 grams is the table complete. An excess of fat promotes development. Best Slimming Products

Hello dear readers! I will tell you about such a necessary tool as a table of calorie content of products per 100 grams, the full version will become your indispensable assistant for the time of losing weight and for the rest of your life.

Also a nice bonus is waiting for you! You can download the food diary in a convenient .pdf format and use it for health.

By using this complete calorie chart, you will learn how to choose the right grocery store, eat a balanced diet of vitamins and minerals, and begin to strike the right balance of fat, protein and carbohydrates.

You can find out about the correct ratio of proteins, fats and carbohydrates just for you in the article "".

How to use the food calorie table?

First of all, I would like to note that for ease of use, the calorie table is divided into categories. You can easily and quickly find the section and product you need.

You may notice some discrepancy between the information in the calorie table and the information on the 100 gram product packaging or on the Internet. This happens quite often, because different varieties of cereals (for example, rice) are not the same in composition. They can have different nutrient content depending on where they are grown.

In the last column of the full table, you will find the glycemic index of the product.
The glycemic index (GI) shows how the consumption of certain foods affects the level of sugar in a person's blood.

Opt for foods with a low glycemic index.

For example, choosing a pear for lunch (glycemic index - 30), your body will receive and absorb less sugar (glucose) than eating chocolate waffles (glycemic index, which is 75).

The glycemic index is calculated as follows:

- High if the value is above 50 units;
- Average, if the value is within 35-50 units;
- Low if the value is below 35 units.

Section "Vegetables and greens" (calories per 100 grams)

	Calorie content	Carbohydrates

Eggplant
Broccoli

Ginger (root)


Cauliflower
Brussels sprouts
Potato

Corn
Green onion (feather)
Onion (turnip)




Pepper Bulgarian
Parsley
Tomatoes



Rosemary

Green salad
Iceberg lettuce

Celery

Thyme (thyme)

- Buy in small quantities (so you will always have fresh vegetables and herbs on your table);

- Choose smooth and juicy vegetables, without dents and punctures (only these will benefit your body), fresh greens without yellow leaves;

- Choose vegetables that are in season and medium in size (suspiciously large, as well as out-of-season vegetables, are grown with chemicals).

Section "Fruits and Berries" (calorie content per 100 grams)

	Calorie content	Carbohydrates




Orange


Cowberry
Grape


Grapefruit



Strawberry


Strawberry


Gooseberry




Mandarin
Passion fruit



Currant

- Buy fragrant fruits (lack of smell indicates improper cultivation or not ripeness of the fruit);

- Choose fruits for the season (they contain more vitamins and less harmful substances);

- Look for fruits with whole peels, without dimples (pathogenic bacteria can get into fruits with a hammered top layer);

- Check if the fruit is heavy (light oversized pomegranate or orange, most likely just dry inside).

Do you want to lose weight quickly at home? Not sure where to start?
Take a free test and in 5 minutes find out where to start losing weight for you:

Start test!

1. Indicate your gender

2. How much do you want to lose weight? (kg)

3. Does your family have a predisposition to gain weight?

4. At what age did you become overweight?

5. How do you feel about sweets, fast food, baked goods?

6. How often do you have a snack?

7. Do you leave food on the plate when you feel full?

8. How much do you move during the day (at work / school)?

10. How many hours do you sleep?

11. Do you often get nervous?

12. Have you tried to lose weight? If so, how?

Section "Nuts and Dried Fruits" (calorie content per 100 grams)

	Calorie content	Carbohydrates
Pineapple (dried)

(dried)
Brazilian nut
Sun-dried cherries
Walnuts
Dried pear
Dried melon

Sun-dried figs
Cedar nuts

Sun-dried strawberries
Dried cranberries
Dried coconut



Sun-dried peach
Sunflower seeds
Pumpkin seeds


Pistachios


Prunes
Dried rosehip
Dried apples

- It is better to choose dark raisins (light ones are subjected to chemical treatment);

- Choose figs beige or brown with a slight white bloom;

- Dried apricots or apricots are more useful dark;

- It is best to choose nuts in the shell, because they do not last long and become rancid.

- Look on the labels for the date of manufacture and manufacturer:
Walnuts - France or southern Russia;
Pine nuts - Siberia or the Far East;
Pistachios - Iran.

Pay special attention to nuts and foods rich in magnesium, because it participates in many metabolic processes, helps to increase muscle mass, which in turn affects the reduction of body fat.
You will learn about this in the article:.

Section "Porridge, cereals, legumes" (calories per 100 grams)

	Calorie content	Carbohydrates

Hercules

Buckwheat (unground)

Semolina
Oat groats
Pearl barley
Millet groats
Corn (flakes)

White rice
Wild black rice
Rice brown


White beans
Red beans
Black beans
Lentils
Barley grits

- Give preference to green buckwheat, if there is no such in the store, then choose fried buckwheat marked "unground", and not "done";

- Healthier than oatmeal, naked oats (you can buy it at the pharmacy and grind it);

- Choose black rice instead of white (black rice is the healthiest, it contains amino acids);
Soak cereals overnight before cooking.

Section "Flour and flour products" (calorie content per 100 grams)

	Calorie content	Carbohydrates
Pasta 1 grade
Egg pasta
Pancake flour
Oat bran flour
Spelled flour
Corn flour
Flaxseed flour
Wheat flour
Wheat flour of the highest grade

Wheat flour 1C (1 grade)
(with grain shell, finely ground)
Wheat flour 2 С (2nd grade)
(in the flour - 8% bran)
Whole grain wheat flour.
Coarse rye flour
Peeled rye flour
Rye wallpaper flour
Rice flour
Barley flour
Dumplings
Spaghetti

Bakery products:
Wheat baguette
Rye baguette
Sliced loaf
Wheat loaf with bran
Hamburger bun
Butter bun

White bread croutons
Rye croutons
Gluten Free Bread
Bread Borodinsky
Bread Darnitsky
Multigrain bread
Rye bread
Bran bread
Toast bread
Waffle crispbread
Rye bread

- Pass by the premium flour. There are very few vitamins in it, because only the very core of the grain is used in its manufacture, which means that there is nothing useful in it. This flour is mainly used for sweet baked goods.

- In flour of the first grade, a very small percentage of crushed grain hulls are used. Basically, not sweet pastries are baked from it.

- Choose whole grain flour, it is made from the germ and shell of the seed, and these are the most useful parts of the grain.

Section "Meat products" (calorie content per 100 grams)

	Calorie content	Carbohydrates
Mutton (brisket)
Mutton (shoulder blade)
Mutton (ham)
Steak
Beef (entrecote)
Beef (brisket)
Beef (goulash)
Beef (shoulder)
Beef (ham)
Beef (costal)
Beef (steak)
Beef (fillet)





(legs)


(schnitzel)

Veal
Veal (schnitzel)

Minced mutton

Minced turkey


Chick

Cooked sausage Doctor's
Cooked-smoked sausage Cervelat
Pork sausages
Milk sausages

- Look at the appearance of the piece. After pressing, the meat should immediately take its original shape, this indicates its freshness.

- If the meat has a thin dried film on top, it means that it lay for several hours without polyethylene and was not treated with liquids that prolong its shelf life.

- Fat layers of meat should be light, a yellow tint indicates the old age of the animal.

- Choose sausages and sausages according to the number of products in the composition (the best composition: meat, spices).

Section "Fish and Seafood" (calories per 100 grams)

	Calorie content	Carbohydrates


Fresh squids
Dried squid



Cocktail sea

Crab meat
Crab sticks
Peeled shrimps





Seaweed








Mackerel
Silver carp

- Choose a fish with a head (the eyes should be protruding and wet, if the eyes are cloudy - then the fish is old, if dry - the fish has been on the counter for a long time);

- The gills must be clean, bright red (if there is a white coating on the gills, the fish is infected with bacteria);

- Look at the body (if the fish is fresh, the scales do not fall off when touched, and when you press your fingers, the dent quickly disappears);

- Feel free to sniff the fish.
If the fish is seafood (salmon, salmon, trout, cod, mackerel, herring), it has a faint herring smell.
River fish (pike perch, perch, ruff, pike, bream, carp, gudgeon, sterlet) - the smell is practically absent.
Pond fish (carp, crucian carp, tench, silver carp) smells of mud.

- When choosing frozen fish or seafood, pay attention to the color of the ice:
If the ice is transparent with whiteness, it is fresh;
If the ice has a yellow tint, it is old.

Section "Fresh mushrooms" (calorie content per 100 grams)

	Calorie content	Carbohydrates






Boletus
Aspen boletus
Champignon

- If you buy mushrooms at the food market or from mushroom pickers, choose only one variety of mushrooms (unknown ones may be found in the assortment);

- When choosing mushrooms in the store, look at the expiration date on the packaging (mushrooms are not stored for a long time);

- Buy small and firm mushrooms, without dark spots on the cap (this indicates their freshness and benefits).

Section "Dairy products" (calorie content per 100 grams)

	Calorie content	Carbohydrates
Yogurt 1.5%
Yogurt 3.2%
Fat-free yoghurt




Milk 2.5%
Milk 3.2%
Condensed milk
Sour milk 3.2%
Ryazhenka 4%
Cream 10%
Cream 20%
Cream 35%
Sour cream 10%
Sour cream 20%

Adyghe cheese
Gouda cheese
Dutch cheese
Mozzarella cheese
Parmesan cheese
Processed cheese
Russian cheese



Curd snacks

- Buy dairy products with a short shelf life:
Milk up to 3-5 days;
Baked milk up to 5 days;
Sour cream up to 14 days;
Cottage cheese up to 5 days;
Kefir up to 7 days;
Yogurt up to 7 days.

- Check if the fermented milk product complies with GOST (the content of beneficial bacteria should be 107 CFU per 1 g of product).

Section "Eggs" (calories per 100 grams)

- Choose clean eggs, without cracks (if there are traces of chicken droppings or cracks on the eggs, this is a sign of improper storage);

- Look at the date of manufacture (eggs are stored for no more than 25 days).

Section "Oils and fats" (calories per 100 grams)

	Calorie content	Carbohydrates
Margarine
Linseed oil
Olive oil
Sunflower oil
Butter

- Buy oil of at least 82.5% fat and preferably in foil packaging (it protects the oil from sunlight, thereby retaining more vitamins than paper);

- Pay attention to the marking (there should be GOST R52969-2008 or R52253-2004, if the oil is "made according to GOST" R52178-2003 - then this is margarine);

- The shelf life of a good oil is no more than 30 days.

Section "Condiments and Spices" (calories per 100 grams)

	Calorie content	Carbohydrates





Bay leaf


Dried parsley
Soy sauce
Dried dill

- Give preference to a coarser grind, such spices are more aromatic;

- Fresh herbs are better, more preferable to the dried counterpart.

Section "Sweets, sweets, ice cream" (calorie content per 100 grams)

	Calorie content	Carbohydrates


Hematogen



Fondant sweets
Chocolate sweets
Marmalade

Ice cream sundae
Sugar cookies
Kurabie cookies
Honey cake
Sour cream cake

Bitter chocolate
Milk chocolate

- Read the composition carefully. The fewer ingredients in the composition, the better. For example, for chocolate - cocoa, cocoa butter, sugar.

- It is best to buy dark chocolate, it is healthier.

- Sweet products have a long shelf life, choose the product with the nearest production date.

- Pay attention to the GOST / TU marking, for example, according to GOST ice cream is made from natural milk, and according to TU, substitutes for milk fat of vegetable origin are added.

Section "Alcoholic and non-alcoholic drinks" (calorie content per 100 grams)

	Calorie content	Carbohydrates

Semi-sweet red wine



Coca Cola
Coffee without milk and sugar
Coffee with milk and sugar


Green and black tea
Apple juice

- Study the composition. Avoid drinks containing E additives (there will soon be a separate article about the dangers of E additives);

- Choose non-carbonated drinks (if you regularly drink carbonated drinks, mechanical damage to the stomach occurs, which contributes to the development of urolithiasis);

- Give preference to 100% juice (nectar or juice-containing drink has no benefit).

Conclusion

In this article, you have read the table of calorie content of foods per 100 grams. This full version will allow you to always choose the right foods, and most importantly, make up your diet in a balanced way.

To always have this table at hand, just save it to bookmarks (press Ctrl + D).

As promised, a bonus for you! You can take this sign for yourself and use it to your health!
You can download it here: Table of calorie content of products per 100 grams full version

And I say goodbye to you! See you soon friends!
Ekaterina Lavrova

When it comes to eating or losing weight, everyone thinks about calories. They are counted, remembered, determined and in general they do everything so that there are no more of them than the required number. What for? Then, by exceeding their limit, we run the risk of overgrowing with excess fat, and with it, getting health problems. In such cases, the calorie table of all products comes to our aid. Thanks to her, we can competently think over our diet without harming the figure and body.

Where did the word "calorie" come from? From the Latin language, of course. Translated, it means "warm". It is calories that measure energy. By eating a dish, we get a certain amount of calories. To calculate their amount, we need to know how many kcal can be contained in 100 grams of the product we use. These indicators are especially important for losing weight when a person needs constant control of his diet.

For good nutrition, which is the basis for the stable uninterrupted operation of our body, proteins, carbohydrates and fats are required. They are all expressed in calories. 1 gram of fat = 9 kcal, 1 gram of protein = 4 kcal, 1 gram of carbohydrates = 4 kcal

Knowing these data and how many calories are per 100 grams of the product, we are able to literally dazzle our figure, while not forgetting about sports and other attributes of an active healthy life.

To determine how many calories we got during a meal, from morning breakfast to evening dinner, you need to refer to the calorie table of foods. You can download it for free, print it and use it when necessary (there is a download link at the end of the article).

For convenience, I divided all products into groups according to the degree of calorie content.

"Calorie-free" products. This group includes foods with a calorie content of up to 30 kcal per 100 g. Why did I name these products that way? Read the article on zero-calorie food. They are even sometimes called negative calorie foods 🙂

Product	Calorie content(Kcal per 100 g)
Melon	8
A pineapple	10
Dogwood	10
Orange	11
Onion	11
Apricots	12
Pear	12
Watermelon	12
Celery	12
Horseradish	19
Cucumbers	19
Salad	20
Rhubarb (petioles)	21
Sorrel	22
Butterlets	23
Green onion	24
Radish	24
Lemon	24
Spinach	24
Squash	25
Chanterelles	25
Ryzhiki	26
Zucchini	26
Asparagus	26
Tomatoes	26
Cherry plum	28
Pumpkin	29
Cranberry	29
Champignon	30

Low calorie foods - 30 - 70 kcal per 100 g. These foods are great for making low-calorie meals. This and the previous group of products will be your very best friends when losing weight.

Product	Calorie content(Kcal per 100 g)
Honey mushrooms	31
Green beans	31
Sea buckthorn	31
Skimmed milk	32
Green beans	32
Beef hip	32
Aspen boletus	33
Turnip	33
Blackberry	34
Beef tenderloin	34
Bulgarian pepper"	34
Eggplant	34
Cauliflower	34
White cabbage	35
Celery (root)	36
Blueberry	37
Ramson	39
Grapefruit	40
Swede	41
Radish	41
Sour cream 20% fat	42
Cloudberry	42
Mandarin	43
Carrot	43
White mushrooms	44
Cream 20% fat	44
Chicken egg (protein)	44
Dill	45
Wheat flour, premium	46
Cowberry	46
Quince	46
Wheat flour, 1st grade	47
Plum	48
Peaches	50
Mussels	50
Garlic	50
Strawberry	52
Currant	52
Apples	52
Gooseberry	53
Cherry	53
Rowan	54
Blueberry	54
Cherries	54
Beet	54
Acidophilus	55
Parsley	56
Mulberry	57
Parsnip (root)	57
Cow's milk (paste)	59
Garnet	59
Fig	59
Raspberries	62
Yogurt	64
Goat milk (raw)	68
Chicken liver	68
Persimmon	69
Cod	69

Moderate calorie foods. In this group, I collected products with a calorie content of 70 to 200 kcal per 100 g. This is perhaps the most basic group of products from which you can prepare excellent meals for a healthy and dietary diet. You cannot get fat on these products 🙂

Product	Calorie content(Kcal per 100 g)
Haddock	71
Grape	71
Pollock	72
Corn flour	74
Green peas	77
Chicken heart	78
River perch	82
Sturgeon	83
Zander	84
Pike	84
Potato	84
Low-fat cottage cheese	85
Beef kidney	86
Acne	90
Bananas	94
Shrimps	95
Beef heart	96
Veal category 1	97
Saury	100
Beef liver	105
Bream	105
Pork liver	109
Squid	110
Carp	112
Chicken fillet	113
Horse mackerel	115
Tuna	136
Pork tenderloin	142
Chicken stomach	144
Pink salmon	147
Bold cottage cheese	156
Chicken egg (white and yolk)	157
Quail egg	168
Beef tongue	173
Rabbit meat	183
Chicken leg	185
Mackerel	191
Lamb hip part	198

High calorie foods- 200 - 450 kcal per 100 g. These are not forbidden foods, but you should not overeat them.

Product	Calorie content(Kcal per 100 g)
Lamb 1 category	209
Category 1 beef	218
Fat cottage cheese	229
Beef brisket	234
Pork legs	234
Chickens of the 1st category	241
Fresh herring	246
Barley flour	249
Lamb loin	257
Prunes	272
Category 1 turkeys	276
Dried apricots	284
Lamb brisket	288
Dried apricots	290
Raisin	296
Peeled rye flour	297
Dates	298
Barley grits	303
Pork hip	305
Semolina	307
Seeded rye flour	309
Beans	320
Wheat flour, 2nd grade	320
Lentils	321
Pearl barley	342
Corn grits	344
Long grain rice	346
Chicken egg (yolk)	350
Buckwheat	352
Millet	353
Meat pork	354
Oatmeal	361
Pork loin	383
Soy flour	384

Caloric content, or energy value, is the amount of energy that is released when nutrients are oxidized during metabolism.

Caloric content of ethyl alcohol 96% alcohol is 710 kcal / 100g. Of course, vodka is alcohol diluted with water and therefore the calorie content of vodka ranges from 220 to 260 kcal / 100 g., by the way, it is obliged to indicate onnoy manufacturers on their products!

Why do many people wonder, "I eat almost nothing, I just eat vodka, and I'm getting fat by leaps and bounds!"? -And all because few people know that vodka is a high-calorie product and gives a lot of energy to the body, and that half a liter of vodka contains the daily calorie intake of a skinny person, and a 0.75 container contains the daily calorie intake of an average person! For comparison: 100 grams of vodka is 100g. pancakes with butter, 100g. beef balls or 100g. stew.

It is believed that alcohol calories are "empty" because they do not contain nutrients, which means they cannot be stored in fat and therefore do not get fat from alcoholic calories. It's a delusion! This only means that alcohol calories cannot be stored directly in fat. Alcoholic calories, the so-called “empty” calories, are pure energy that the body needs to spend. You must have noticed that under the influence of alcohol, people become more active. 🙂?

The body, receiving a dose of such empty calories, immediately rebuilds in such a way as to get rid of them in the first place, those. first, the body burns alcoholic calories, and then all the rest, if there is still such a need for this... Alcohol, this harmful product in large quantities, the body cannot transfer to a reserve, therefore, it strives by all means to remove it as soon as possible, and switches to alcoholic fuel, ceasing to burn fat, protein and carbohydrate reserves, and natural fat reserves, prepared for burning, are simply deposited for later.

Therefore, despite the fact that alcoholic calories are called "empty", because they do not contain nutrients, they still give a lot of energy to the body, and the body needs to spend this incoming energy. And if you not only drink alcohol, but eat at least something on the same day :), then the body receives much more energy than from eating without alcohol. And since it is more difficult for him to spend more energy, then the calories from alcohol, as already mentioned, are burned first of all, and the calories that come from food are simply not consumed, but having a nutritional basis, they are deposited as fat in fat depots.

In addition, alcohol provokes cell insensitivity to insulin. (insulin is a hormone that forms adipose tissue)... More insulin is produced, and therefore more fat is formed. It should also be remembered that alcohol is a toxin that affects the liver and leads to the development of alcoholic fatty liver disease, fatty hepatosis.

Therefore, do not believe "scientifically proven facts" when they say that the calories in alcohol are "empty", and these vodka calories do not get fat. They are getting fat, how!

This is, generally speaking, how much? And this is different for each product.

Especially in order to find out how much food is 100 kilocalories, we offer a calorie table.

Fruits
105g canned pineapple
175g fresh pineapple
190g apples
185g sugar-free applesauce
210g apricots
45g avocado
180g bananas
215g pears
205g blueberries
45g prunes
325g strawberries
235g grapefruit
115g lingonberry
315 g raspberries
265g red currant
200g kiwi
180g mango
225g oranges
250g peaches
195g plums
35g raisins
180g sweet cherries (pitted)
285g watermelon
190g melon
Beverages
285ml skim milk (0.5%)
210ml skim milk (1%)
150 ml milk (3.5%)
165 ml curdled milk
205 ml fruit juices and drinks (average)
210 ml natural apple juice
210 ml freshly squeezed orange juice
Meat and sausages
42g cooked smoked ham
75g grilled chicken
33g boiled sausage without fat
35g sliced fillet
92 g fat-free poultry sausages
100g cooked white chicken meat
35 lean liver sausage pâté
28g smoked sausage
55g roast beef
65g boiled ham without fat.
Vegetables
145g split green peas (boiled or fresh)
370g cooked green beans
140g boiled potatoes
370 g raw carrots
600g raw sweet peppers
180g radish
900g rhubarb
330g boiled cauliflower
400g boiled beets
750g fresh cucumbers
590g pickled cucumbers
625g sauerkraut
590g tomatoes
185g boiled corn
Dairy products and eggs
28g Edam cheese (45% fat)
28g cheese with mushrooms (50% fat)
26g emmental cheese (45% fat)
30g gouda cheese (45% fat)
98g granular curd cheese (20% fat)
50g homemade curd cheese
220g yogurt (1.5% fat)
160g yogurt (3.5% fat)
135g diet cottage cheese
62g cottage cheese (40% fat)
1 large egg
Fish and canned fish
50g pickled herring
45 smoked herring
70g smoked trout
40g natural caviar
105g fresh crabs
115g canned peeled crawfish
33g sardines in oil
60g smoked salmon
35g canned tuna in oil
Nuts and seeds
17g cashew nuts
17 raw peanuts
16 g roasted peanuts
15g hazelnuts
15g almonds
15g pistachios
17g shelled sunflower seeds
14 walnuts
Baking from ready-made dough,
bread and grain products
45g apple roll
20g creamy muffin
30g cornflakes
27g bread cakes
30g crispy bread
25g cracker
30g pretzels
25g biscuit sticks
25g marbled cake
25g sugar-free muesli
45g rye bread
30g salted sticks
23g chocolate muesli
50g bran flour bread
40g white bread made from wheat flour
26g rusks (without egg)

Here's what you can roughly "pack" in 100 kcal:

1/2 egg (40 kcal) + 100 g cucumber (11 kcal) + 100 g radishes (16 kcal) + 25 g green onions (5 kcal) + 50 g low-fat yogurt (28 kcal) = salad
- 175 g carrots (72 kcal) + 50 g yogurt (28 kcal) = salad
- 1 egg (80 kcal) + 40 g of cucumber (4 kcal) + 40 g of tomato (7 kcal) + 10 g of green onions (2 kcal) + 1 tbsp. yogurt (9 kcal) = salad
- 100 g cabbage (28 kcal) + 100 g cucumber (11 kcal) + 25 g green onions (5 kcal) + 1 tbsp. light mayonnaise (37 kcal) = salad
- 100 g of tomatoes (18 kcal) + 100 g of cucumber (11 kcal) + 100 g of sweet pepper (26 kcal) + 25 g of onion (10 kcal) + 2 tbsp. low fat salad dressing (35 kcal) = salad
- 150 g boiled beets (66 kcal) + 40 g canned peas (16 kcal) + 20 g onions (8 kcal) + 1 tbsp. yogurt (9 kcal) = salad

75 g granular cottage cheese (66 kcal) + 100 g cucumber (11 kcal) + 100 g radishes (16 kcal) + 25 g green onions (5 kcal) = cottage cheese with vegetables
- 1 egg (80 kcal) + 50 g canned peas (20 kcal) = omelet
- 1 egg (80 kcal) + 20 g of onion (8 kcal) + 30 g of mushrooms (8 kcal) + 30 g of tomatoes (7 kcal) = omelet
- 100 g zucchini (39 kcal) + 50 g carrots (21 kcal) + 50 g boiled potatoes (38 kcal) = stew
- 50 g stewed beets (38 kcal) + 50 g carrots (21 kcal) + 50 g boiled potatoes (38 kcal) = stew

And you can also cook yourself a soup - also a lot, and it will come out satisfyingly (a cube of bouillon (or without it) + a little of all sorts of different vegetables). Well, and of course, nobody canceled kefir

20 Easy Ways to Burn 100 Calories

Sometimes, when we have a lot of responsibilities, we tend to skip our sports. In doing so, we tell ourselves that we will start again as soon as things calm down a little.

But instead, try to use your imagination and add warm-ups to your daily chores.

This article lists some easy ways to burn 100 calories. You might want to incorporate them into your daily life. Do not think that this is not enough. Applying them all together, the cumulative effect can be pretty good. Even if you do one of these activities per day, that's 700 calories per week and 2800 calories per month.

1. Cleaning with a vacuum cleaner. 25 minutes of vigorous vacuuming of your home will help you get rid of about 100 calories.
2. Work in the garden. If you have a summer cottage, use this to lose weight. Digging and planting seedlings is very good at burning those extra calories. In fact, you can get rid of 100 calories in just 15 minutes.
3. Walking. One of the easiest and most natural movements known to humans. In 15 minutes of intense walking, you will just get rid of 100 calories. So don't neglect a brisk walk during your lunch break or after work.
4. Jogging in place. If you have very little time, go jogging on the spot. In just 12 minutes, you will burn more than 100 calories.
5. Dancing. 20 minutes of dancing at an average pace and 100 calories is gone. You probably enjoy dancing, so put on some rhythmic music and enjoy life!
6. Ironing of clothes. If you have to iron for the whole family, start seeing it not as boring, but as a way to get rid of 100 extra calories (and even a little more) in 25 minutes.
7. Badminton. Playing with family members for 20 minutes will not only help you keep fit, but also have a good time with your family.
8. Housework. You have to do it anyway, right? So why not turn boring housework into a way to lose weight? 20 minutes of intensive cleaning and you will get rid of a little more than 100 calories.
9. Beach volleyball. Summer is the time to visit the beach more often. Just 20 minutes of playing volleyball will help you reach our magic number. And it’s more fun than just lying on the sand.
10. Cycling. How about a bike ride? In 40 minutes of easy, calm driving, you will burn 100 calories.
11. Playing golf. Never played? So it's time to give it a try! Minus 100 calories in just 20 minutes.
12. Swimming. A calm, leisurely swim for 15 minutes will save you 100 extra calories.
13. Intensive aerobics. You may ask why I included aerobics here. After all, you won't go to an aerobics lesson for 10 minutes. Of course not. However, you can buy a workout videotape or disc and do it at home anytime and for as long as you want. Even 10 minutes of intense aerobic warm-up will produce about minus 120 calories.
14. Washing the car. Forget the car wash. Just 20 minutes of washing your car will save you over 100 calories.
15. Playing frisbee. Frisbee is a flying saucer. 30 minutes of play and you reach our 100 calorie goal. Plus, it's much more fun than a simple walk.
16. Walk up the stairs. If you work in a multi-story office building, replace the elevator with a staircase. In 20 minutes of walking up the stairs, just 100 calories will go away. It is not necessary, of course, to go up and down for 20 minutes. Just do this several times throughout the day.
17. Walk with a baby carriage. This walk will burn approximately 60 calories in 20 minutes. So, just 2 walks with a baby and a stroller and you will reach your goal without even breaking a sweat.
18. Renovation in the house. Does your apartment need renovation? Painting the walls for 20 minutes will burn about 100 calories. Plus you have a beautiful new room.
19. Charging. You don't need to work out to sweat. Just 15 minutes of vigorous exercise will burn approximately 100 calories. Just three sessions of 15-20 minutes each day will keep your body in good shape.

20. Before sex, screeching, biting, pinching, throwing pillows, using nails and various materials at hand give another small plus (100)

Benefits of Exercise

Exercise with increased oxygen metabolism burns calories during and after exercise. This is because the metabolism increases by 10% for almost 24 hours after exercise. In addition, in most types of exercise, the amount of calories burned is proportional to your body weight: the more you weight, the more calories you burn.

Exercising regularly can actually reduce your appetite. Other benefits of exercising are increased energy levels, improved concentration, and improved sleep.

CALORIE table of FRUIT AND BERRIES

Name	Calories / 100 g of product	Name	Calories / 100 g of product
Apricot	50	Avocado	99
Quince	30	Cherry plum	37
A pineapple	45	Orange	40
Watermelon	40	Bananas	100
Cowberry	41	Grape	70
Cherry	50	Blueberry	37
Garnet	54	Grayfruit	36
Pear	44	Melon	50
Blackberry	33	Strawberry	37
Raisin	287	Fig	56
Kiwi	49	Dogwood	40
Cranberry	29	Gooseberry	43
Dried apricots	298	Lemon	31
Raspberries	41	Mandarin	41
Cloudberry	30	Sea buckthorn	31
Peach	44	Rowan	56
Plum	44	Black currant	45
Red currants	43	Dates	280
Dried apricots	278	Cherries	52
Persimmon	63	Prunes	226
Blueberry	44	Apple	45
Mulberry	44	Dried apples	271

CALORIUM table of GRAIN AND FLOUR PRODUCTS

Name	Calories / 100 g of product	Name	Calories / 100 g of product
Bagels	314	Beans	58
Peas	324	Peas Green	272
Buckwheat	329	Corn groats	326
Semolina	333	Oat groats	370
Pearl barley	328	Millet groats	334
Barley groats	324	Cornflakes	370
Pasta	340	Wheat flour	350
Rye flour	347	Cereals	305
Table biscuits	420	Rice	332
Polished rice	343	Baking	304
Soy	395	Road crackers	360
Drying	330	Beans	310
Bread "darnitsky"	205	Wheat bread	226
Rye bread	210	Barley flakes	310

FISH AND SEAFOOD CALORIE table

Name	Calories / 100 g of product	Name	Calories / 100 g of product
Gobies	145	Pink salmon	148
Granular caviar	250	Chum salmon caviar	255
Pollock roe	131	Pressed caviar	237
Squid	80	Flounder	93
Carp	88	Carp	89
Chum	140	Smelt	90
Crab	70	Shrimp	85
Far eastern shrimp	135	Icy	75
Bream	100	Salmon	405
Sea salmon	190	Macrurus	60
Mussels	75	Lamprey	165
Pollock	70	Capelin	156
Molluscs	85	Seaweed	8
Navaga	73	Burbot	80
Nototenia marble	160	Perch	110
River perch	85	Lobster	85
Sturgeon	165	Halibut	102
Cod liver	615	Haddock	168
Blue whiting	72	Saber fish	113
Caspian fish	97	Fish fingers	200
Carp	120	Large saury	260
Saury small	142	Baltic herring	120
Stellate sturgeon	136	Herring	240
Salted herring	260	Salmon	220
Whitefish	145	Mackerel	153
Catfish	160	Horse mackerel	120
Sterlet	325	Zander	72
Zander	70	Trepang	37
Cod	65	Tuna	97
Coal fish	160	Acne	335
Sea eel	95	Trout	210
Hake	85	Sprats in oil	250
Pike	73	Ide	120

FAT CALORIES table

Name	Calories / 100 g of product	Name	Calories / 100 g of product
Peanut butter	895	Goose fat	930
Fat beef, pork, lamb melted	925	Coconut oil	925
Mayonnaise	627	Pork fat without skin	800
Baking margarine	675	Milk margarine	725
Creamy margarine	760	Vegetable oil	899
Butter	780	Soybean oil	900
Ghee butter	925	Milk fat	375

CALORIES OF DRINKS

Name	Calories / 100 g of product	Name	Calories / 100 g of product
Apricot juice	57	Pineapple juice	45
Orange drink (effervescent)	43	Orange juice	40
Dry white wine	66	Dry red wine	68
Grape juice	52	Cherry juice	53
Water	0	Grapefruit juice	35
Kvass	25	Cranberry juice	51
Coca-Cola (LITE)	43	Black coffee (without sugar)	0
Lemonade	37	Mineral water	0
Carrot juice	27	Beer	32
Tomato juice	15	Champagne dry	85
Apple juice	43	Champagne sweet	90

CALORIE VEGETABLES, GREENS AND MUSHROOMS

Name	Calories / 100 g of product	Name	Calories / 100 g of product
Eggplant	22	White fresh	25
White dried	210	Broccoli	34
Swede	37	Fresh mushrooms	30
Zucchini	14	White cabbage	25
Brussels sprouts	13	Sauerkraut	22
Kohlrabi cabbage	30	Red cabbage	27
Savoy cabbage	35	Cauliflower	18
Cauliflower	18	Potato	90
Chestnuts	210	Kohlrabi	27
Celery root	38	Corn	105
Green onion	18	Onion	50
Olives	350	Butterlets	25
Carrot	40	Fresh cucumbers	15
Pickles	8	Honey mushrooms fresh	20
Parsnip	18	Sweet pepper	18
Parsley	42	Fresh boletus	32
Boletus fresh	32	Rhubarb	16
Radish	20	Radish	26
Turnip	22	Salad	18
Beet	50	Celery	21
Asparagus	21	Raw materials fresh	18
Tomatoes	17	Pumpkin	28
Dill	29	White beans	350
Green beans	34	Sorrel	28
Horseradish	70	Zucchini	30
Ramson	35	Garlic	96
Champignon	25	Spinach	18

CALORIE table of MEAT PRODUCTS AND EGGS

Name	Calories / 100 g of product	Name	Calories / 100 g of product
Mutton	207	Ham	370
Beef	158	Brisket	470
Loin	430	goose	395
Turkey	207	Turkey	230
Smoked sausage	510	Amateur sausage	300
Brain sausage	342	Moscow sausage	470
Ukrainian sausage	350	Tea sausage	180
Rabbit meat	120	Hen	185
Ham	360	Liver pate	315
Beef liver	90	Beef kidney	60
Salami	560	Sausages	150
Pork	390	Heart	90
Sausages	200	Duck	410
Pheasant	145	Pork fat	660
Beef tongue	279	Pork tongue	300
Egg, 1 pc.	75	Egg powder	550

table of CALORIES OF MILK AND DAIRY PRODUCTS

Name	Calories / 100g of product	Name	Calories / 100 g of product
Cheese made from cow's milk	265	Natural yogurt 1.5% fat	50
Fat kefir	61	Low-fat kefir	31
Acidophilic milk	85	Condensed milk	140
Condensed milk with sugar	320	Whole milk powder	470
Whole milk	62	Yogurt	59
Ryazhenka	84	Cream 10% fat	120
Cream 20% fat	200	Sour cream 10% fat	115
Sour cream 20% fat	205	Sour cream 25% fat	285
Altai cheese 50%	397	Gouda cheese 45%	385
Dutch cheese	360	Camembert cheese 50%	330
Lambert cheese 50%	378	Parmesan cheese 40%	330
Processed cheese	240	Processed sausage cheese	270
Poshekhonsky cheese	332	Roquefort cheese	360
Russian cheese	370	steppe cheese	360
Chester cheese 50%	400	Swiss cheese	395
Edamer cheese 40%	340	Emmental cheese 45%	420
Special curd cheeses and mass	340	Cheese mass	208
Fat cottage cheese	225	Low-fat cottage cheese	89

CALORIES OF SWEETS, ICE CREAM AND CONFECTIONERY

Name	Calories / 100 g of product	Name	Calories / 100g of product
Strawberry jam	310	Apple jam	350
Waffles with fat-containing fillings	540	Waffles with fruit fillings	345
Bakery	400	Marshmallow	330
Fruit sweets	400	Caramel	295
Marmalade	295	Chocolate glazed sweets	398
Milk ice cream	140	Honey	320
Ice cream creamy	185	Ice cream sundae	230
Paste	305	Popsicle ice cream, creamy	275
Shortbread cake	445	Baked pies	220
Puff pastry with apple	454	Cream cake	540
Jam	280	Cakes	430
Sugar	400	Gingerbread	335
Almond cake	530	Sponge cake with fruit filling	390
Halva	500	Chocolate cake	490
Dark chocolate	545	Milk chocolate	550

"Habitat". Zero Calories. Ether 12/14/2011

We talk a lot about calories and the fact that in order to lose weight, you need to intelligently reduce the calorie intake.

But how do these calories look like in kind?
Indeed, can you imagine a 100 calorie slice of bread or cheese? I think it's pretty difficult for most. At least at the beginning: o)

The skill of automatically calculating calories without using a scale appears after some practice. Today we are going to develop this skill.

Study the pictures I have prepared for you and try to remember what 100 calories of different foods look like on a small 22 cm plate.

At the same time, remember once again that all foods differ not only in calorie content, but also in saturating ability.

So, fatty foods are very high in calories, but poorly saturate. And lean meat, poultry, fish are less high-calorie, but they saturate very well. Therefore, for the prevention of hunger during the period of weight loss, it is very beneficial to include them in every meal.

In addition, the bulkier the food, the faster it satiates. We include almost all vegetables and fruits as voluminous and low-calorie foods (with the exception of bananas and grapes, fried potatoes in oil). Supplementing lean protein food with vegetables, we enrich our diet with fiber, vitamins and minerals, fill the stomach faster, which means we will feel full faster.

100 calories is ...

This is what 100 calories of vegetables look like on a 22 cm plate.

This is what 100 calories of fruit looks like on a 22 cm plate.

This is what 100 calories of bread looks like on a 22 cm plate.

This is what 100 calories of nuts and seeds look like on a 22 cm plate

This is what 100 calories of protein food looks like on a 22 cm plate.

This is what 100 calories of cheese and cottage cheese looks like on a 22 cm plate

] http://slim4you.ru/skolko-ehto-100-kalorijj

Another picture, but very informative, clearly showing how much fruit you can eat per 100 calories

To make it easier to navigate in the choice of products and know their quantity, below is a list in which it is indicated how much of which food is 100 k / cal.

1. Brown rice

Brown rice is a source of magnesium, iron, and B vitamins. For more health benefits, cook rice with black beans. Both brown rice and black beans are rich in protein. This dish provides all nine essential amino acids that our body needs.

100 calories = 1/3 cup brown rice

2. Blueberries

This berry is often called the berry of youth. It is rich in antioxidants, as well as a high content of quercetin and flavonoids, which increase immunity and have a beneficial effect on the liver and brain. In addition, blueberries prevent urinary tract infections.

100 calories = 1 and 1/4 cups fresh or frozen blueberries

3. Broccoli

Broccoli contains one of the most easily absorbed forms of calcium. Like all cruciferous vegetables, it contains the substance sulforaphane, which protects against cancer by stopping cancer development by activating certain enzymes.

100 calories = 3.5 cups broccoli

4. Cucumber

This vegetable is a great source of nutrients such as vitamin C and magnesium. In addition, cucumber acts as a natural diuretic, which means you are not in danger of bloating and water retention. It is recommended to eat a cucumber with a peel, because it contains silicon, which is very useful for connective tissue, the rigid structure of which will have a beneficial effect on the skin of your face.

100 calories = 3 and ¼ fresh, medium-sized cucumbers

5. Almonds

This nut is a natural antioxidant, a source of protein and omega-3 fatty acids. It also has a high content of vitamin E, which makes the skin moisturized and soft by maintaining the required moisture level in the cells.

100 Calories = 15 Almond Nuts

6. Apple

These fruits contain powerful antioxidants and pectin that help lower cholesterol levels. In addition, apple peel contains quercetin, a substance that prevents inflammation in the vascular wall.

100 calories = 1 medium apple

7. Apple juice

Freshly squeezed apple juice improves lung function and also prevents the loss of acetylcholine, the most important neurotransmitter in the human nervous system. It is this substance that is necessary for memory and concentration.

100 calories = 1 glass of apple juice

8. Potato chips

Potato chips are a harmful product that must be gradually removed from your diet. The flavors in potato chips affect the brain's pleasure centers, so it's no surprise that after eating a couple of things, you want more and more.

100 Calories = 8 Potato Chips

9. Chocolate bar

Chocolate is made from cocoa beans, which act as powerful antioxidants in the body, lowering blood pressure, softening the skin, improving mood and strengthening the immune system. But for all these beneficial properties to work for you, buy chocolate with a cocoa content of at least 70%.

100 Calories = 1.5 Chocolate Bar

10. Sour cream

Of course, as an additive to salads, sour cream is healthier than mayonnaise. But since this product is very fatty, it is still recommended to skip it and season chopped vegetables, for example, with Greek yogurt, which is significantly lower in calories.

100 calories = 45 grams of sour cream

11. Coffee and cream

If you pour cream or milk into your coffee, you automatically add extra calories to yourself. Especially high-calorie types of coffee drinks such as cappuccino and latte. Drink coffee without milk or with skim milk.

100 calories = 50 milliliters of cream

Fish, meat, eggs
80 grams of beef or pork (raw, escalope), 150 grams of lean cod or 50 grams of fatty sturgeon, three slices (1 cm thick) of cooked sausage, two sausages, one egg, five to six slices of smoked sausage.

Dairy products
A glass of milk, 25 - 50 grams of cottage cheese (depending on the fat content), 4 - 5 tablespoons of sour cream, half a glass of cream, a glass of kefir, two thin slices of cheese, 100 grams of yogurt.

Fruits
One banana (small), two apples, one orange, four tangerines, one grapefruit, one pear, 25 grapes.

Vegetables
A kilogram of cabbage, two medium potatoes, three onions, one beet, 3-4 medium carrots.

Bread, cereals
A piece of white or black bread, a small portion of noodles or pasta, five to six tablespoons of any porridge (on water), peas, beans - three to four tablespoons of boiled product.

Sweets
A tablespoon of condensed milk, two to three tablespoons of jam, five teaspoons of sugar, 50 to 70 grams of ice cream, three pieces of cookies, three to four pieces of dried apricots, prunes, dates.

Nuts- any, about two tablespoons

Sauces, fats
Butter is a small piece (15 grams) about 2/3 the size of a matchbox. The butter can be spread over two thin slices of bread. Margarine - 15 grams, lard - 10 grams (thin slice), a tablespoon of vegetable oil, three to four tablespoons of ketchup, two tablespoons of mayonnaise.
Based on materials

Total:0
In contact with 0
Google+ 0
OK 0
Facebook 0