Calorie content of fermented milk products table. Calorie content of milk and dairy products
The energy value of foods is quantified using a unit of measurement called a calorie. It has been established that the protein and carbohydrate components of food contain 4.1 kilocalories (kcal) per 1 gram, fat is more energy-intensive and contains 9 kilocalories per 1 gram.
Thus, the total calorie content of the product is calculated by the formula:
Calories = 4.1 x Protein + 4.1 x Carbohydrates + 9 x Fat
Meat products
Meat products contain practically no carbohydrate component; they are rich in proteins and fats.
Animal fat, if consumed in excess, can cause increased cholesterol levels and the development of atherosclerosis. However, you should not give up meat products - meat and eggs contain a full set of essential amino acids that the body requires to form muscle mass.
For healthy eating choose lean meats and egg whites. Calorie table for meat products:
Meat products | ||
Beef | 187 | Stewed: 232 Fried: 384 |
Pork | 265 | Stewed: 350 Fried: 489 |
Mutton | 294 | Stewed: 268 Fried: 320 |
Chicken breasts | 113 | Boiled: 137 Fried: 157 |
Chicken legs | 158 | Boiled: 170 Fried: 210 |
Duck | 308 | Baked: 336 |
Goose | 300 | Baked: 345 |
Eggs | 155 | Fried: 241 Boiled: 160 |
Egg white | 52 | Boiled: 17 Roasted: 100 |
Egg yolk | 322 | Boiled: 220 |
Ham | 365 | |
Boiled sausage | 250 | |
Smoked sausage | 380 | |
Sausages | 235 |
Dairy
Milk is a source of protein and some fat-soluble vitamins and minerals.
Fermented milk products supply the body with beneficial probiotics that improve intestinal function.
Cottage cheese provides the body with the slow-moving protein casein, and cheese is the record holder among all products for calcium content. Calorie content of dairy products per 100g:
Fish and seafood
Fish is rich in proteins and fats, however, as opposed to fats from meat, fish oils are beneficial for blood vessels and the heart due to their significant content of omega-3 fatty acids.
Seafood contains almost no fat - it is a high-quality protein product. Calorie content of fish and seafood in the table:
Fish and seafood | Calorie content per 100 g of raw product | Calorie content per 100 g of prepared product |
Red caviar | 250 | |
Black caviar | 235 | |
Shrimps | 95 | Boiled: 95 |
Squid | 75 | Boiled: 75 |
Cancers | 75 | Boiled: 75 |
Carp | 45 | Roasted: 145 |
Chum salmon | 138 | Roasted: 225 |
Salmon | 142 | Roasted: 155 Smoked: 385 |
Bream | 48 | Boiled: 126 Dried: 221 |
Pollock | 70 | Roasted: 136 |
Perch | 95 | Stewed: 120 |
Herring | 57 | Salty: 217 |
Sprats | 250 |
Vegetables
Almost all vegetables are low in calories, with the exception of starchy vegetables such as potatoes and corn.
Vegetables contain insoluble fiber, which is not absorbed in the digestive tract, but makes it work properly. Give preference to fresh vegetables or process them minimally. Calorie content of vegetables:
Vegetables | Calorie content per 100 g of raw product | Calorie content per 100 g of prepared product |
cucumbers | 15 | Salty: 11 |
Tomatoes | 20 | Salty: 32 |
Onion | 43 | Roasted: 251 |
Zucchini | 24 | Stewed: 40 |
Eggplant | 28 | Stewed: 40 |
Potato | 80 | Boiled: 82 Roasted: 192 Baked: 90 |
Cabbage | 23 | Stewed: 47 Salty: 28 |
Broccoli | 28 | Boiled: 28 |
Carrot | 33 | Stewed: 46 |
Mushrooms | 25 | Fried: 165 Marinated: 24 Dried: 210 |
Pumpkin | 20 | Baked: |
Corn | 101 | Boiled: 123 Canned: 119 |
Green pea | 75 | Boiled: 60 Canned: 55 |
Greenery | 18 | |
Beet | 40 | |
bell pepper | 19 | |
Radish | 16 |
Fruits and berries
Fresh fruits, like vegetables, contain a large amount of fiber. In addition, fruits and berries are rich in beneficial vitamins and antioxidants that support correct work all systems in the body and prevent the development of many diseases.
Fruits | Calorie content per 100 g of raw product | Calorie content per 100 g of prepared product |
Apples | 45 | Jam: 265 Dried: 210 |
Pear | 42 | Jam: 273 Dried: 249 |
Apricots | 47 | Dried apricots: 290 |
Bananas | 90 | Dried: 390 |
Oranges | 45 | Candied fruits: 301 |
Tangerines | 41 | Candied fruits: 300 |
Lemons | 30 | Candied fruits: 300 |
Grapefruit | 30 | Candied fruits: 300 |
Cherry | 25 | Jam: 256 |
Plum | 44 | Jam: 288 Dried: 290 |
Raspberries | 45 | Jam: 273 |
Strawberry | 38 | Jam: 285 |
Currant | 43 | Jam: 284 |
Gooseberry | 48 | Jam: 285 |
Grape | 70 | Raisins: 270 |
Kiwi | 59 | Dried: 285 |
Mango | 67 | Dried: 314 |
Peaches | 45 | Jam: 258 |
Melon | 45 | Candied fruits: 319 |
Watermelon | 40 | Candied fruits: 209 |
A pineapple | 44 | Dried: 268 |
Pomegranate | 52 | |
Avocado | 100 |
Beverages
Water, coffee and tea without milk and without sugar have zero calories.
All other drinks are quite energy-intensive and should be taken into account when calculating daily caloric content. Pay attention to the calorie content of alcoholic drinks. The alcohol contained in them has an estimated energy content of 7 kilocalories per 1 gram. This is less than fats, but almost twice as much as proteins and carbohydrates.
Nuts and seeds
Nuts and seeds are rich in plant proteins, fats and fiber.
This is a very high-calorie product, but you should not completely abandon it, since nuts contain many nutrients.
You can sprinkle the seeds on your salad, and you can take a handful of nuts with you and use them as a healthy snack. How many calories are in available nuts and seeds:
Cereals and legumes
Cereals supply what the body needs for a balanced diet.
Consuming slow-acting carbohydrates prevents a sharp rise in blood glucose and keeps you full for several hours. In addition to carbohydrates, legumes contain a large amount of vegetable protein. Calorie content of cereals and legumes per hundred grams:
Pastries and sweets
These products carry virtually no nutritional value, however they are very energy intensive.
When losing weight, it is recommended to reduce the amount of flour products and sweets to a minimum or avoid them altogether. Such products do not contain nutrients, have a significant glycemic index, and supply the body with fast carbohydrates and “empty” calories, which are likely to be stored as fat. Calorie content of sweets:
Sauces
Sauces and various dressings are usually added to salads or used with meat. Since many of them are quite high in calories, this fact should be taken into account when calculating your daily calorie intake. Calorie table for sauces:
The best foods for weight loss
The main task when losing weight is to saturate the body nutrients without adding unnecessary calories.
Pay attention to products with a low fat content; the method of preparing the dish also matters. It is preferable to steam, boil or bake food in the oven.
The best foods for weight loss in the table:
Product category | Recommendations |
Meat products | Choose boiled chicken breasts or cook lean beef or lean pork in the oven. The egg white should be separated from the yolk to reduce the calorie content of the product. Avoid all processed meats. |
Dairy | Opt for low-fat milk, cottage cheese, yogurt and kefir to fill your body with protein without extra calories. |
Fish and seafood | Steamed or grilled fish and seafood can be added to the diet without restrictions. |
Vegetables | Reduce your consumption of potatoes and corn. Prefer using fresh vegetables for salads or steaming them. |
Fruits | Consume fruits only when fresh. Fresh fruits are low in calories, with the exception of avocado and banana, but contain a lot of fructose, which is a fast carbohydrate. If you want to lose weight, consider this fact. |
Beverages | Water, coffee and tea without milk and without sugar in unlimited quantities. Other drinks should be avoided during weight loss. |
Nuts and seeds | No more than 10 nuts per day, taking into account their calorie content in the daily diet. |
Cereals and legumes | Cook porridge in water. You should not avoid complex carbohydrates when losing weight - without them, you will quickly break down and break your diet. |
Pastries and sweets | Avoid while losing weight and limit after this period. |
Sauces | To dress the salad, just sprinkle it with vegetable oil, vinegar or lemon juice. |
The Best Foods for Mass Gain
To build muscle mass, you should increase your daily intake. This, however, does not mean that you need to eat all high-calorie foods in a row.
For a healthy diet, focus on complete proteins and complex carbohydrates.
Product category | Recommendations |
Meat products | Along with boiled breasts, make scrambled eggs, as well as steaks and chops from lean meat. |
Dairy | Any dairy products are allowed, but it is better to focus on whey protein and cottage cheese as a source of casein. |
Fish and seafood | Boiled, fried and steamed fish and seafood. |
Vegetables | Limit your consumption of fresh vegetables, as fiber will prevent the food you eat from being absorbed. |
Fruits | Limit sugary fruits for fast carbohydrates or use them post-workout. |
Beverages | Avoid alcohol - it suppresses protein synthesis in the body and reduces the ability of muscles to recover after exercise. |
Nuts and seeds | Limit your serving size as nuts are difficult for the body to digest and will cause discomfort in the digestive tract if consumed in large quantities. |
Cereals and legumes | Oatmeal, buckwheat and lentils have a moderate glycemic index and provide the body with many beneficial microelements. |
Pastries and sweets | Limit these foods due to fast carbohydrates. Can be used as a cheat meal or immediately after training. |
Sauces | Give preference vegetable oil– artificially prepared sauces contain a lot of preservatives and salt. |
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Calorie table for dairy products
The detailed table below will help you quickly calculate the energy value of a particular dish with milk or dairy products.
Name | Calorie content, 100 g |
Varenets fat content 2.5% | 53 |
Yogurt 3.2% fat | 68 |
Yogurt 6.0% fat | 92 |
Yogurt 1.5% fat | 52 |
Kefir 1% fat | 40 |
Kefir 2.5% fat | 53 |
Kefir 3.2% fat | 59 |
Low-fat kefir | 31 |
Kumis | 50 |
Cow kumiss | 41 |
Curd mass | 232,1 |
Goat milk | 66,7 |
Sheep milk | 109,7 |
Milk 3.2% fat, pasteurized | 60 |
Milk 3.5% fat, pasteurized | 62 |
Pasteurized low-fat milk | 32 |
Milk 1.5% fat, pasteurized | 45 |
Milk 2.5% fat, pasteurized | 54 |
Milk 3.2% fat, sterilized | 60 |
Milk 3.5% fat, sterilized | 63 |
Milk 1.5% fat, sterilized | 45 |
Milk 2.5% fat, sterilized | 54 |
Baked milk 4.0% fat | 67 |
Curdled milk 2.5% fat | 53 |
Curdled milk 3.2% fat | 59 |
Curdled milk 1% fat | 40 |
Low-fat curdled milk | 30 |
Ryazhenka fat content 2.5% | 54 |
Ryazhenka fat content 4.0% | 67 |
Ryazhenka fat content 6.0% | 85 |
Ryazhenka 1% fat | 40 |
Cream 20% fat | 205 |
Butter 82% fat | 748 |
Cream 35% fat | 335,8 |
Sour cream 10.0% fat | 119 |
Sour cream 15.0% fat | 162 |
Sour cream 20.0% fat | 206 |
Sour cream 25.0% fat | 250 |
Sour cream 30.0% fat | 293 |
Sour cream 37% fat | 291,2 |
Sour cream 40% fat | 291,2 |
Serum | 18,1 |
Cottage cheese | 155,3 |
Cottage cheese 18.0% fat | 236 |
Cottage cheese 11.0% fat | 178 |
Cottage cheese 4.0% fat | 136 |
Low-fat cottage cheese | 110 |
Don't forget that overuse eating dairy products can cause calcium metabolism disorders. In order to avoid this, design your menu in such a way that the amount of milk in it does not exceed 20%.