Why do you need to know your daily calorie intake?
Of course, if you are in great shape and eat right, then you don’t need to know about it. If you can’t get rid of a couple of extra pounds even though you are on a diet, it is imperative to know the number of calories you eat per day. After all, even if their quantity is insufficient, the body will not be able to waste your accumulated kilograms, fearing that “hungry” days will soon come.
For example, a girl, based on her age and activity, needs an average of 1600-2200 calories per day. In this case, food should include fats, proteins and carbohydrates in a ratio of 15%, 25% and 60%.
Using the table, you can choose your favorite dishes that will be tasty and satisfying. The table shows not only the calorie content of the finished dish, but also the content of proteins, fats and carbohydrates. All data is given per 100 grams of product.
Calorie table for salads
The calorie content of any salad depends on the ingredients. Pay attention to dishes that include healthy foods - vegetables, lean meat, eggs, low-fat cheeses. In addition to the fact that a serving of this salad contains a small number of calories, your body will receive many vitamins and nutrients. Calorie table for salads
| Salad name | kcalCalories per 100 g | BProteins, g | ZhBir, g | Carbohydrates, g |
| Tomato, cucumber and pepper salad | 22,3 | 1 | 0,8 | 4,9 |
| Tomato and cucumber salad with sour cream | 58 | 1,2 | 4,6 | 3,1 |
| Tomato and cucumber salad with vegetable oil | 89,6 | 0,8 | 7,6 | 4,8 |
| Tomato and cucumber salad with mayonnaise | 144,5 | 0,8 | 15,4 | 4,9 |
| Radish with sour cream | 70,1 | 1,9 | 5 | 6,6 |
| Tomatoes with garlic | 70,8 | 3,8 | 1,8 | 10,2 |
| Fresh cabbage salad with apples | 33,2 | 1,4 | 0,1 | 6,2 |
| Sauerkraut | 27,4 | 1,7 | 0,1 | 5,4 |
| Sauerkraut and beet salad | 40,6 | 1,8 | 0,1 | 8,2 |
| Vegetable vinaigrette | 76,5 | 1,6 | 4,8 | 6,7 |
| Vinaigrette with herring | 119,6 | 4,6 | 6,8 | 10,4 |
| Beet salad with prunes, nuts and garlic | 280,9 | 7,6 | 15,2 | 30,9 |
| Salad with crab sticks and corn | 102,1 | 4,9 | 2,7 | 9,7 |
| Greek salad | 188,4 | 4,1 | 17,4 | 4,2 |
| Olivier salad with sausage | 197,8 | 5,5 | 16,5 | 7,8 |
| Herring under a Fur Coat | 208,1 | 8,2 | 17,9 | 4,1 |
| Salad Tenderness | 213,5 | 5,9 | 8,8 | 30,2 |
| Kremlevsky salad | 250,8 | 5,9 | 21,8 | 8,4 |
| Mimosa salad | 292,1 | 6,6 | 27,8 | 4,6 |
| Caesar salad | 301,2 | 14,9 | 16,8 | 25,9 |
| Salad Capital | 323,8 | 15,6 | 25,8 | 4,6 |
The table shows that the lowest calorie content is for salads prepared from fresh vegetables and sauerkraut, and the highest is for holiday salads dressed with mayonnaise. Even Caesar salad, which many people mistakenly consider to be dietary, contains about 300 calories!
Remember that the table does not indicate the exact number of calories, since this indicator depends on what you season the salad with and in what quantity. For example, mayonnaise and sauces, especially high-fat ones, can turn a healthy light salad into a very fatty and high-calorie salad.
It is better to replace mayonnaise with unsweetened yogurt, which has only 15 calories per tablespoon and less than one gram of fat. As for the usefulness of the included ingredients, for example, eggs and meat are a good source of protein, vegetables contain vitamins and fiber. While dishes with different types of sausages and smoked meats contain salt, preservatives and a lot of fat.
Composition of puree soups
Almost any ingredients can be added to so-called cream soups, and this directly affects their composition and BJU. The first dish can be more calorie or dietary, so everyone chooses the appropriate cooking recipe.
The dish consists mainly of vegetables: cabbage, carrots, potatoes, mushrooms, tomatoes, onions and garlic. A little vegetable oil (preferably olive) is also added so that the puree soup does not turn out lean and tasteless.
The broth itself can be cooked with vegetables or meat. If you take chicken breast or beef, you will get a less nutritious dish, and pork broth will increase the calorie content of the puree soup to 150-200 kcal.
The composition may also include such non-standard ingredients as cod liver. It will increase the fat content of even the leanest vegetable soup more than butter or heavy cream, which is often used.
Calorie table for soups
The same can be said about the calorie content of soup.
Any dish directly depends on the products that are included in it. It is also important what broth the soup was prepared with - lean beef, fatty pork or diet chicken. The table shows that the broth contains a minimum number of calories, but when you add cereals, pasta, or frying in oil, the calorie content increases significantly. Calorie table for soups
| Soup name | kcalCalories per 100 g | BProteins, g | ZhBir, g | Carbohydrates, g |
| Vegetable broth | 12 | 0 | 0 | 2,3 |
| chicken broth | 21 | 2,4 | 1,1 | 0 |
| Beef broth | 26 | 3,7 | 1,3 | 0 |
| Pork broth | 29 | 3,2 | 1,5 | 0 |
| Bean soup | 66,1 | 1,8 | 4,6 | 4,4 |
| Pumpkin puree soup | 49,2 | 1,2 | 2,5 | 4,8 |
| Rassolnik with pearl barley in meat broth | 61,4 | 2,5 | 2,3 | 8,1 |
| Pea soup | 54 | 2,3 | 2,8 | 5,4 |
| Mushroom soup with potatoes | 72,7 | 0,8 | 6,1 | 4,6 |
| Mushroom cream soup | 83,5 | 1,5 | 7,2 | 4,4 |
| Chicken noodle soup (vermicelli) | 68,1 | 3,1 | 2,1 | 3,7 |
| Chicken soup with potatoes | 49,2 | 2,7 | 1,1 | 3,2 |
| Soup with meatballs | 114,2 | 5,7 | 9,1 | 5,9 |
| Canned fish soup | 52,3 | 2,4 | 3,4 | 3,3 |
| Solyanka meat team | 167,8 | 12,1 | 10,4 | 3,9 |
| Lenten vegetable borscht | 34,3 | 1,4 | 1,3 | 4,4 |
| Vegetable borscht with fried | 60,8 | 1,4 | 4,4 | 4,4 |
| Borscht with chicken | 128 | 7,5 | 10,2 | 4,4 |
| Borscht with beef | 131,6 | 8,5 | 9,3 | 4,4 |
| Borscht with pork | 133,8 | 8,3 | 9,7 | 4,4 |
| Lenten cabbage soup from fresh cabbage | 32,9 | 1,1 | 1,8 | 3,8 |
| Sauerkraut cabbage soup | 29,7 | 1,1 | 1,8 | 3,4 |
| Shchi with chicken | 102,5 | 7,2 | 13,1 | 3,8 |
| Shchi with beef | 104,9 | 9,3 | 10,2 | 3,8 |
| Cabbage soup with pork | 106,2 | 9 | 10,6 | 3,8 |
The same can be said about the calorie content of soup. Any dish directly depends on the products that are included in it. It is also important what broth the soup was prepared with - lean beef, fatty pork or diet chicken. The table shows that the broth contains a minimum number of calories, but when you add cereals, pasta, or frying in oil, the calorie content increases significantly.
At the same time, even low-calorie soup provides good saturation, so first courses are often included in many diets. Such dishes include mushroom, chicken, and also fashionable vegetable puree soup, of course, without frying.
Recipe for vegetable soup with chicken broth. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “vegetable soup with chicken broth”.
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 59.4 kcal | 1684 kcal | 3.5% | 5.9% | 2835 g |
| Squirrels | 4.9 g | 76 g | 6.4% | 10.8% | 1551 g |
| Fats | 4 g | 56 g | 7.1% | 12% | 1400 g |
| Carbohydrates | 1 g | 219 g | 0.5% | 0.8% | 21900 g |
| Organic acids | 1.1 g | ~ | |||
| Alimentary fiber | 0.2 g | 20 g | 1% | 1.7% | 10000 g |
| Water | 79.6 g | 2273 g | 3.5% | 5.9% | 2856 g |
| Ash | 0.543 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 229.9 mcg | 900 mcg | 25.5% | 42.9% | 391 g |
| Retinol | 0.229 mg | ~ | |||
| alpha carotene | 0.024 mcg | ~ | |||
| beta carotene | 0.002 mg | 5 mg | 250000 g | ||
| beta Cryptoxanthin | 0.05 mcg | ~ | |||
| Lycopene | 0.04 mcg | ~ | |||
| Lutein + Zeaxanthin | 0.913 mcg | ~ | |||
| Vitamin B1, thiamine | 0.011 mg | 1.5 mg | 0.7% | 1.2% | 13636 g |
| Vitamin B2, riboflavin | 0.03 mg | 1.8 mg | 1.7% | 2.9% | 6000 g |
| Vitamin B4, choline | 21.44 mg | 500 mg | 4.3% | 7.2% | 2332 g |
| Vitamin B5, pantothenic | 0.232 mg | 5 mg | 4.6% | 7.7% | 2155 g |
| Vitamin B6, pyridoxine | 0.153 mg | 2 mg | 7.7% | 13% | 1307 g |
| Vitamin B9, folates | 1.887 mcg | 400 mcg | 0.5% | 0.8% | 21198 g |
| Vitamin B12, cobalamin | 0.155 mcg | 3 mcg | 5.2% | 8.8% | 1935 |
| Vitamin C, ascorbic acid | 1.03 mg | 90 mg | 1.1% | 1.9% | 8738 g |
| Vitamin D, calciferol | 0.001 mcg | 10 mcg | 1000000 g | ||
| Vitamin E, alpha tocopherol, TE | 0.227 mg | 15 mg | 1.5% | 2.5% | 6608 g |
| gamma tocopherol | 0.013 mg | ~ | |||
| Vitamin H, biotin | 2.87 mcg | 50 mcg | 5.7% | 9.6% | 1742 g |
| Vitamin K, phylloquinone | 0.3 mcg | 120 mcg | 0.3% | 0.5% | 40000 g |
| Vitamin RR, NE | 2.5245 mg | 20 mg | 12.6% | 21.2% | 792 g |
| Niacin | 1.255 mg | ~ | |||
| Betaine | 0.018 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 51.44 mg | 2500 mg | 2.1% | 3.5% | 4860 g |
| Calcium, Ca | 11.36 mg | 1000 mg | 1.1% | 1.9% | 8803 g |
| Magnesium, Mg | 6.29 mg | 400 mg | 1.6% | 2.7% | 6359 g |
| Sodium, Na | 161.5 mg | 1300 mg | 12.4% | 20.9% | 805 g |
| Sera, S | 54.4 mg | 1000 mg | 5.4% | 9.1% | 1838 |
| Phosphorus, P | 34.1 mg | 800 mg | 4.3% | 7.2% | 2346 g |
| Chlorine, Cl | 282.4 mg | 2300 mg | 12.3% | 20.7% | 814 g |
| Microelements | |||||
| Aluminium, Al | 6.3 mcg | ~ | |||
| Bor, B | 8.9 mcg | ~ | |||
| Vanadium, V | 1.94 mcg | ~ | |||
| Iron, Fe | 0.408 mg | 18 mg | 2.3% | 3.9% | 4412 g |
| Yod, I | 1.87 mcg | 150 mcg | 1.2% | 2% | 8021 g |
| Cobalt, Co | 3.74 mcg | 10 mcg | 37.4% | 63% | 267 g |
| Lithium, Li | 0.119 mcg | ~ | |||
| Manganese, Mn | 0.0433 mg | 2 mg | 2.2% | 3.7% | 4619 g |
| Copper, Cu | 33.04 mcg | 1000 mcg | 3.3% | 5.6% | 3027 g |
| Molybdenum, Mo | 3.54 mcg | 70 mcg | 5.1% | 8.6% | 1977 |
| Nickel, Ni | 0.678 mcg | ~ | |||
| Rubidium, Rb | 6.6 mcg | ~ | |||
| Selenium, Se | 0.01 mcg | 55 mcg | 550000 g | ||
| Fluorine, F | 99 mcg | 4000 mcg | 2.5% | 4.2% | 4040 g |
| Chromium, Cr | 2.81 mcg | 50 mcg | 5.6% | 9.4% | 1779 g |
| Zinc, Zn | 0.6021 mg | 12 mg | 5% | 8.4% | 1993 |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.015 g | ~ | |||
| Mono- and disaccharides (sugars) | 0.3 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.347 g | ~ | |||
| Valin | 0.249 g | ~ | |||
| Histidine* | 0.138 g | ~ | |||
| Isoleucine | 0.195 g | ~ | |||
| Leucine | 0.399 g | ~ | |||
| Lysine | 0.448 g | ~ | |||
| Methionine | 0.133 g | ~ | |||
| Methionine + Cysteine | 0.197 g | ~ | |||
| Threonine | 0.251 g | ~ | |||
| Tryptophan | 0.082 g | ~ | |||
| Phenylalanine | 0.209 g | ~ | |||
| Phenylalanine+Tyrosine | 0.392 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 0.325 g | ~ | |||
| Aspartic acid | 0.462 g | ~ | |||
| Hydroxyproline | 0.042 g | ~ | |||
| Glycine | 0.381 g | ~ | |||
| Glutamic acid | 0.73 g | ~ | |||
| Proline | 0.251 g | ~ | |||
| Serin | 0.243 g | ~ | |||
| Tyrosine | 0.181 g | ~ | |||
| Cysteine | 0.062 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 14.87 mg | max 300 mg | |||
| Phytosterols | 0.185 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.8 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.037 g | ~ | |||
| 15:0 Pentadecane | 0.006 g | ~ | |||
| 16:0 Palmitinaya | 0.894 g | ~ | |||
| 17:0 Margarine | 0.039 g | ~ | |||
| 18:0 Stearic | 0.26 g | ~ | |||
| 20:0 Arakhinovaya | 0.014 g | ~ | |||
| Monounsaturated fatty acids | 1.598 g | min 16.8 g | 9.5% | 16% | |
| 16:1 Palmitoleic | 0.352 g | ~ | |||
| 17:1 Heptadecene | 0.014 g | ~ | |||
| 18:1 Oleic (omega-9) | 2.018 g | ~ | |||
| 18:1 cis | 0.001 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.037 g | ~ | |||
| Polyunsaturated fatty acids | 0.591 g | from 11.2 to 20.6 g | 5.3% | 8.9% | |
| 18:2 Linolevaya | 0.835 g | ~ | |||
| 18:3 Linolenic | 0.048 g | ~ | |||
| 20:4 Arachidonic | 0.011 g | ~ | |||
| Omega-6 fatty acids | 0.6 g | from 4.7 to 16.8 g | 12.8% | 21.5% |
The energy value of vegetable soup with chicken broth is 59.4 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Calorie table for second courses
Lunch should be the most satisfying meal of the day, but moderate in calories.
The category of “highest fat and high-calorie dishes” listed in the table includes fried pork cutlets, breaded chicken and fish, and fast food from McDonald’s. Calorie table for second courses
| Name of the dish | kcalCalories per 100 g | BProteins, g | ZhBir, g | Carbohydrates, g |
| Beef Goulash | 156,7 | 14,7 | 10,6 | 3,1 |
| Pork goulash | 237,3 | 13,9 | 16,6 | 3,2 |
| Steamed chicken cutlets | 127,5 | 14,9 | 5,2 | 2,7 |
| Fried chicken cutlets | 177,6 | 14,8 | 8,1 | 2,8 |
| Steamed turkey cutlets | 138,9 | 15 | 6,7 | 2,7 |
| Steamed fish cutlets | 86,8 | 14,6 | 1,6 | 2,9 |
| Fried fish cutlets | 142,3 | 14,5 | 5,9 | 2,9 |
| Steamed beef cutlets | 128,6 | 16,1 | 6,2 | 2,7 |
| Steamed pork cutlets | 203,3 | 15,2 | 10,9 | 3,1 |
| Chicken chop | 187,2 | 17,6 | 8,9 | 5,4 |
| Pork chop | 249,1 | 19,2 | 15,9 | 1,4 |
| Grilled or baked chicken | 179,8 | 18,3 | 8,3 | 0 |
| Pork stewed or steamed | 256,5 | 13,8 | 18,1 | 3,4 |
| Beef stew | 178,9 | 14,7 | 12,4 | 3,2 |
| Cabbage rolls with minced meat and rice | 222,4 | 7,1 | 14,6 | 12,9 |
| Stuffed peppers | 179,8 | 6,9 | 11,1 | 10,1 |
| Liver stewed in sour cream | 151,1 | 16,2 | 6,8 | 5,6 |
| Fried liver with onions | 188,1 | 16,1 | 9,9 | 5,9 |
| Pollock fried in batter | 194,8 | 16,2 | 10,8 | 6,3 |
| Fried cod | 122,3 | 16,3 | 5,3 | 0,3 |
| Steamed salmon | 195,1 | 18,8 | 13,2 | 0 |
| Baked pink salmon | 138,3 | 19,5 | 6,2 | 0 |
| Meatballs (hedgehogs) with rice | 217,1 | 14,3 | 11,6 | 11,2 |
| Meat in French | 243,4 | 14 | 18,6 | 2,1 |
| Pilaf with chicken | 222,1 | 11,9 | 9,8 | 18,7 |
| Pilaf with pork | 265,4 | 13,2 | 12,6 | 17,3 |
| Beef pilaf | 218,8 | 13,4 | 9,1 | 18,9 |
| Cabbage stewed with meat | 143,7 | 11,1 | 5,6 | 10,5 |
| Fried potatoes with mushrooms | 122,4 | 2,6 | 7,3 | 12,9 |
| Potato dumplings | 178,1 | 3,9 | 4,5 | 32,3 |
| Dumplings with cottage cheese | 191,3 | 9,4 | 5,3 | 28,8 |
| Dumplings with cabbage | 142,2 | 3,6 | 4,1 | 23,1 |
| Homemade dumplings | 271,2 | 12,1 | 11,6 | 28,4 |
| Hamburger | 295 | 12,2 | 14,1 | 24,5 |
| California rolls | 176 | 7,1 | 8,9 | 17,2 |
| Philadelphia rolls | 142,2 | 9,1 | 6,9 | 12,9 |
When calculating the calorie content of ready-made dishes, do not forget that meat, fish and seafood contain water (especially when frozen), which increases the volume of the food. When cooked, meat loses from 15 to 40% of its original weight. Weight loss depends on the time and type of heat treatment. As for the ratio of fats and proteins in boiled and raw meat, it also does not remain unchanged.
In fried meat, the fat content increases significantly.
Calorie tables for foods used in preparing first courses
Meat, meat by-products and poultry
| Meat, meat by-products and poultry | Calorie content per 100 g (kcal) | Meat, meat by-products and poultry | Calorie content per 100 g (kcal) |
| Fatty lamb | 316 | Pork liver | 107 |
| Lamb meat | 206 | Lamb kidneys | 76 |
| Ham | 365 | Beef kidneys | 59 |
| Beef udder | 172 | Pork kidneys | 79 |
| Boiled lean beef | 110 | Beef sausages | 215 |
| Fried beef | 170 | Pork sausages | 332 |
| Fatty boiled beef | 205 | Fried pork | 275 |
| Beef stew | 180 | Pork is fatty | 390 |
| Brisket | 300 | Pork lean | 315 |
| Goose | 490 | Stewed lean pork | 245 |
| Turkey | 205 | Pork chop | 265 |
| Boiled sausage | 250 | Pork skinny | 259 |
| Diabetic sausage | 254 | Pork stew | 350 |
| Krakow sausage | 382 | Lamb heart | 76 |
| Amateur sausage | 291 | Beef heart | 87 |
| Moscow sausage | 463 | Pork heart | 89 |
| Sausage separate | 193 | Sausages | 266 |
| Semi-smoked sausage | 380 | Roasted veal | 150 |
| Ukrainian sausage | 404 | Fatty veal | 148 |
| horsemeat | 143 | Boiled veal | 115 |
| Korean | 469 | Skinny veal | 89 |
| Rabbit | 183 | Duck | 345 |
| Boiled chicken | 135 | Chickens | 146 |
| Fried chicken | 210 | Chicken egg (1 pc.) | 157 |
| Boiled fatty chicken | 195 | Beef tongue | 165 |
| Lean boiled chicken | 135 | Pork tongue | 208 |
| Beef brains | 123 | Chicken raw | 189 |
| Lamb liver | 100 | Chicken thigh raw | 181 |
| Beef liver | 87 | Chicken breast raw | 111 |
| Chicken wings raw | 186 |
See also: Making complex soups
Fish and seafood
| Fish and seafood | Calorie content per 100 g (kcal) | Fish and seafood | Calorie content per 100 g (kcal) |
| Gobies | 144 | Cod liver | 610 |
| Pink salmon | 147 | Blue whiting | 72 |
| Chum salmon caviar | 245 | Cancers | 75 |
| Red caviar | 256 | Saber fish | 110 |
| Breakout bream caviar | 142 | Caspian fisherman | 98 |
| Pollock caviar | 130 | Carp | 121 |
| Granular caviar | 250 | Saira | 182 |
| Sturgeon caviar punched | 235 | Salaka | 119 |
| Black caviar (beluga, sturgeon) | 280 | Stellate sturgeon | 137 |
| Squid | 74 | Herring | 246 |
| Flounder | 87 | Atlantic herring | 57 |
| Fried flounder | 75 | Salted herring | 261 |
| Smoked flounder | 90 | Sardines in oil | 275 |
| crucian carp | 87 | Pickled herring | 155 |
| Boiled carp | 95 | Smoked herring | 218 |
| Fried carp | 145 | Fried herring | 180 |
| Chum salmon | 138 | Salmon | 219 |
| Canned fish in oil | 320 | Whitefish | 143 |
| Canned fish in its own juice | 120 | Mackerel | 153 |
| Smelt | 90 | Som | 143 |
| Crabs | 68 | Horse mackerel | 119 |
| Shrimps | 97 | Sterlet | 122 |
| Icy | 74 | Zander | 83 |
| Bream | 105 | Boiled pike perch | 30 |
| Tench | 40 | Trepang | 37 |
| Fried salmon | 145 | Cod | 75 |
| Smoked salmon | 385 | Boiled cod | 44 |
| Macrurus | 60 | Tuna | 101 |
| Lamprey | 165 | Tuna in oil | 300 |
| Pollock | 69 | coal fish | 157 |
| capelin | 157 | Acne | 332 |
| Sea kale | 17 | Sea eel | 93 |
| Navaga | 73 | Boiled trout | 45 |
| Burbot | 80 | Hake | 86 |
| Marbled notothenia | 155 | Sprats in oil | 250 |
| Sea bass | 117 | Pike | 81 |
| River perch | 82 | Fried pike | 95 |
| Sturgeon | 163 | Boiled pike | 45 |
| Halibut | 102 | Ide | 81 |
Milk and dairy products
| Milk and dairy products | Calorie content per 100 g (kcal) | Milk and dairy products | Calorie content per 100 g (kcal) |
| Acidophilus (3.2% fat) | 58 | Sour cream 10% fat | 113 |
| Cow cheese | 260 | Sour cream 20% fat | 204 |
| Yogurt (1.5%) | 51 | 30% fat | 293 |
| Full fat kefir | 60 | Dutch cheese | 357 |
| Kefir (1% fat) | 38 | Lambert cheese | 377 |
| Low-fat kefir | 28 | Parmesan cheese | 330 |
| Curd mass | 345 | Processed cheese | 501 |
| Acidophilus milk | 83 | Poshekhonsky cheese | 446 |
| Milk (3.2% fat) | 58 | Russian cheese | 371 |
| Milk (1.5% fat) | 44 | Sausage cheese | 268 |
| Whole cow's milk | 68 | Swiss cheese | 433 |
| Skim milk | 31 | Curd cheeses | 380 |
| Condensed milk | 137 | Cottage cheese (18% fat) | 226 |
| Condensed milk with sugar | 329 | Fat cottage cheese | 223 |
| Whole milk powder | 485 | Low-fat cottage cheese | 80 |
| Ice cream | 220 | Cottage cheese semi-fat | 153 |
| Curdled milk | 59 | Cottage cheese with sour cream | 260 |
| Ryazhenka | 85 | Cream 20% fat | 205 |
| Cream 10% fat | 118 |
Vegetables, herbs and mushrooms
| Vegetables greens mushrooms | Calorie content per 100 g (kcal) | Vegetables greens mushrooms | Calorie content per 100 g (kcal) |
| Eggplant | 28 | Leek | 41 |
| Swede | 38 | Bulb onions | 43 |
| Fresh porcini mushrooms | 25 | Carrot | 33 |
| Dried porcini mushrooms | 211 | Fresh cucumbers | 15 |
| Boiled mushrooms | 25 | Pickles | 8 |
| Mushrooms in sour cream | 230 | Olives | 519 |
| Fried mushrooms | 165 | Parsnip | 38 |
| Fresh boletus mushrooms | 32 | Sweet green pepper | 19 |
| Fresh boletus mushrooms | 31 | Sweet red pepper | 28 |
| Fresh russula mushrooms | 15 | Parsley (greens) | 47 |
| Honey mushrooms | 20 | Parsley (root) | 50 |
| boletus | 30 | Tomatoes | 20 |
| Boletus | 30 | Rhubarb | 16 |
| Green pea | 75 | Radish | 16 |
| Green bean | 33 | Radish | 25 |
| Zucchini | 18 | Turnip | 23 |
| White cabbage | 23 | Salad | 11 |
| Brussels sprouts | 12 | Beet | 40 |
| Sauerkraut | 28 | Pumpkin | 20 |
| Red cabbage | 27 | Dill | 30 |
| Cauliflower | 18 | Horseradish | 49 |
| Jacket potatoes | 96 | Cheremsha | 35 |
| Boiled potatoes | 120 | Garlic | 60 |
| Baked potatoes | 215 | Spinach | 16 |
| Green onion | 18 | Sorrel | 27 |
See also: How long to cook noodles in soup?
Cereals and legumes
| Cereals, pulses and legumes | Calorie content per 100 g (kcal) | Cereals, pulses and legumes | Calorie content per 100 g (kcal) |
| Beans | 58 | Wheat groats | 352 |
| Hercules | 371 | Barley groats | 343 |
| Green peas | 280 | Cornflakes | 369 |
| Peas | 337 | Pasta | 350 |
| Whole peas | 316 | Cereals | 305 |
| Wheat flour 1st grade | 346 | Millet | 350 |
| Wheat flour 2 grades | 346 | Millet | 351 |
| Premium wheat flour | 346 | Whole wheat | 262 |
| Rye flour | 347 | Rice | 337 |
| Cocoa powder | 375 | Rye | 330 |
| Buckwheat | 346 | Soybeans | 395 |
| Corn grits | 344 | Oatmeal | 374 |
| Semolina | 340 | Beans | 328 |
| Oatmeal | 374 | Lentils | 310 |
| Pearl barley | 342 | Barley flakes | 315 |
Oils, fats, eggs and sauces
| Oils, fats, eggs and sauces | Calorie content per 100 g (kcal) | Oils, fats, eggs and sauces | Calorie content per 100 g (kcal) |
| Rendered beef fat | 871 | Corn oil | 900 |
| Rendered animal fat | 897 | Olive oil | 824 |
| Pork fat | 871 | Sunflower oil | 900 |
| Rendered fat | 930 | Vegetable oil | 899 |
| Pork fat | 821 | Butter | 750 |
| Ketchup | 80 | Soybean oil | 900 |
| Mayonnaise | 625 | Nut butter | 570 |
| Light mayonnaise | 260 | Ghee | 885 |
| Milk margarine | 745 | Protein powder | 337 |
| Creamy margarine | 745 | Dry yolk | 624 |
| Sandwich margarine | 670 | Egg powder | 544 |
| Margarine for baking | 675 | Chicken egg | 157 |
| Quail egg | 167 |
Calorie table for cereals and side dishes
There are a lot of calories in porridge, even when compared with potatoes or pasta, but the benefits of the first course are greater.
Any type of cereal is a source of B vitamins and microelements. Eat porridge for breakfast, then the calories will not harm your figure, but will benefit your body. The table shows the calorie content of porridges cooked in water and milk, without added sugar, as well as ready-made side dishes from cereals. Calorie table for cereals and side dishes
| Name of cereal/porridge | kcalCalories per 100 g | BProteins, g | ZhBir, g | Carbohydrates, g |
| Buckwheat porridge on water | 111,3 | 4,9 | 1,2 | 21,5 |
| Buckwheat porridge with milk | 209,4 | 10,2 | 5,8 | 28,8 |
| Oatmeal on water (Hercules) | 95,7 | 3,1 | 1,4 | 16,7 |
| Oatmeal with milk | 194,5 | 8,9 | 6,1 | 24,6 |
| Semolina porridge with milk | 223,1 | 10,1 | 5,4 | 32,6 |
| Millet porridge on water | 116,7 | 3,6 | 1,4 | 23,2 |
| Corn porridge on water | 109,5 | 2,9 | 0,4 | 24,9 |
| Rice porridge with milk | 214,1 | 8,2 | 5,1 | 31,2 |
| Pea porridge on water | 80,1 | 6,1 | 0,1 | 12,9 |
| Barley porridge on water | 79,8 | 2,6 | 0,3 | 15,6 |
| Millet porridge with pumpkin in milk | 174,1 | 8,3 | 7,1 | 24,9 |
| Boiled pearl barley | 118,3 | 3,4 | 0,5 | 23,6 |
| Boiled rice | 116,1 | 2,3 | 0,5 | 24,8 |
| Boiled beans | 122,6 | 7,8 | 0,6 | 21,4 |
| Boiled green beans (asparagus) | 22,1 | 2,2 | 0,1 | 2,5 |
| Boiled potatoes | 83,4 | 2,3 | 0,1 | 16,9 |
| Fried potato | 198,7 | 2,3 | 9,9 | 23,6 |
| Boiled potatoes in their jackets | 78,8 | 2,3 | 0,1 | 15,1 |
| Mashed potatoes with water | 83,1 | 2,2 | 0,1 | 15,8 |
| Mashed potatoes with milk | 132,2 | 5,1 | 2,4 | 19,9 |
| Boiled pasta (spaghetti, noodles) | 113,5 | 3,6 | 0,4 | 23,4 |
| Stewed cabbage | 98,8 | 2,4 | 5,8 | 9,7 |
The calorie table file for ready-made meals can be downloaded for free from the link - https://yadi.sk/i/0P6o8_komKuwm.
Remember that 10 grams of butter added to a bowl of porridge doubles the calorie content!
It should be understood that in the table all data on the calorie content and nutritional content of ready-made dishes are relative. The bottom line is that the content of carbohydrates, fats and proteins in any product depends on various factors: its variety, recipe features, technological processing.
