The presentation of the calorie content of products in a table per 100 grams is necessary for any person who follows the diet. Users of such a table either strive to lose weight, or retain the results already obtained, or are engaged in building a qualitatively new body. Not only those who lose weight need a calorie table, although they are of course first of all. But in the face of popularity healthy lifestyle life and sports, as well as fashion for athletic tightened volumes and prominent muscles of the nutrition table are essential for building the right diet.

Oddly enough, calorie tables are also needed for all thin people who want to acquire attractive muscle reliefs, and therefore increase mass. Muscle mass and adipose tissue mass are completely different indicators both in appearance and in volume. You can lose weight with the help of some kind of diet and constantly see the results, standing on the scales, but in the mirror you can see more and more deterioration in the quality of the body. What is it connected with? Just a beautiful relief consists of muscle tissue, which requires two factors for growth:

• Enough protein for muscle growth and recovery;
• Physical activity to transport nutrients through the bloodstream throughout the body and provide micro-injuries to the muscles that promote their growth.

There are many formulas for finding daily caloric content and everyone can choose for themselves according to their preferences. On average, the diet for women is 1500 - 2500 kcal per day, depending on age, body weight and height. Men, on average, should consume about 2000-3000 kcal. But as already mentioned, not only the number of calories is important for achieving results, but also what nutrients (proteins, fats and carbohydrates) this calorie content will consist of. When building muscle mass protein products, complex carbohydrates should prevail.

The best combination of proteins, fats and carbohydrates to maintain a normal body weight is considered a ratio of 25/25/50. In order to lose weight, you should stick to a 50/20/30 balance. Below is a complete table of calories and nutrient content.

The calorie tables indicate indicators per 100 grams of food, which is also very convenient in determining the proportions of certain ingredients in a dish, as well as the final calorie content of a freshly cooked homemade stew or sandwich, salad or porridge. Knowing the calorie content and biological value of ready-made meals, it will be easy for you to determine the portion size so as not to overeat.

Table of contents [Show]

Soft drinks

apricot juice	0,9	0,2	9,2	39
Pineapple juice	0,2	0,2	11,4	48
Orange juice	0,9	0,1	8,4	36
Grape juice	0,3	0	14,5	56
Cherry juice	0,5	0	10,6	49
Pomegranate juice	0,2	0	14	58
cocoa with milk	24	17	33,1	377
Bread kvass	0,2	0	5	26
Cola	0	0	10	40
Coffee with milk	0,8	1	11	56
Lemonade	0	0	6,1	24
Lemon juice	1	0,1	3,2	18
carrot juice	1	0,1	6,5	31
Peach juice	0,8	0,1	9,1	37
Non-alcoholic beer	0	0	4,1	22
Green tea	0	0	0	0
Black tea without sugar	0	0	0	0
Black tea with lemon and sugar (2 tsp)	0,8	0,7	8,3	41
Black tea with condensed milk (2 tsp)	2,4	2,9	19,1	112
Energy drink	0	0	11,4	47
Apple juice	0,5	0,4	9,7	42

Mushrooms

White fresh	3,3	1,5	2,4	32
White dried	23,8	6,8	30,2	277
Fresh oyster mushrooms	2,5	0,5	6,2	34
Chanterelles fresh	1,5	1	2,4	22
Dried chanterelles	22	7,2	25,4	268
Butterfish fresh	2,5	0,7	1,5	12
Honey mushrooms fresh	2,4	1	2,5	25
Boletus fresh	2,1	1,2	3,4	30
Dried boletus	23,3	9,5	14,4	231
Boletus fresh	3,3	0,4	3,5	31
Dried boletus	35,2	5,4	33	325
Fresh mushrooms	1,9	0,7	2,3	16
Russula fresh	1,6	0,8	1,7	15
Fresh champignons	4,3	0,9	1,4	29

Caviar

Kashi

The need to count calories applies to all food groups. So, for example, it is generally accepted that cereals and pasta are complex carbohydrates and do not harm the body in the process of forming a healthy body, however, nutritionists warn that eating cereals in large quantities can cause a completely opposite effect on losing weight and building a quality body. The correct dose of content in a particular food product can be calculated by calculating the calorie content of your diet.

Sausage and sausage products

Sausage boiled Doktorskaya	13,4	22,9	0	257
Boiled sausage	12,5	28,3	0	311
Milk boiled sausage	11,1	22,5	0	243
Semi-smoked sausage	17,6	39,1	0	428
Semi-smoked sausage Moscow	19,1	36,1	0	402
Semi-smoked sausage Servelat	16,1	40,2	0	423
Raw-smoked sausage Lyubitelskaya	20,6	47,8	0	511
Raw-smoked Moscow sausage	24,3	41,6	0	476
Raw smoked sausage Servelat	24,1	40,2	0	453
Hunting sausages	27,1	24,6	0	325
Krovyanka	10,6	17,8	14,5	261
Salami	21,3	53,6	1,1	576
Sausages Beef	11,1	18,2	1,6	215
Sausages Pork	10,1	31,8	1,7	330
Beef sausages	10,3	20,3	0,9	229
Sausages Chicken	10,6	22,1	3,3	242
Sausages Amateur	9,8	30,1	0,4	318
Dairy sausages	11,3	23,9	1,1	260
Sausages Pork	9,2	23,2	4,5	284

Butter, margarine, fats

Dairy

The lack of a sufficient amount of protein in the body will make the body thin and loose, well, it certainly will not allow you to achieve high-quality body weight.
Many experts recommend starting the race excess weight and fat burning, if the kilograms are not too many, with muscle building. This approach is quite effective, since muscles are an energy-intensive tissue of the body. If your body has enough developed muscles, then even at rest, the amount of calories consumed by the body will be high. This is due to the fact that the muscles are literally permeated with the circulatory system and require constant nutrition and respiration, which means that the energy costs for their maintenance in the body are high. Adipose tissue, on the contrary, does not require large expenditures of energy for its maintenance, since this is an emergency depot of energy “for a rainy day”. The same table will help to increase the content of proteins and proper carbohydrates in the diet. energy value and calorie foods. You can calculate the daily value of the calories needed by the body in a general way through simple calculations.

Yoghurt 1.5%	4,3	1,5	8,4	65
Yoghurt 3.2%	5	3,2	8,9	87
Kefir 0%	2,8	0	3,8	29
Kefir 1%	2,8	1	4,0	37
Kefir 2.5%	3	2,5	4,0	51
Kefir 3.2%	3,2	3,2	4,1	57
Milk 0%	2,8	0	4,6	34
Milk 1%	2,8	1	4,6	43
Milk 2.5%	2,8	2,5	4,6	53
Milk 3.2%	2,8	3,2	4,6	58
Raw goat milk	3,1	4,2	4,7	71
Raw cow's milk	3,2	3,6	4,7	63
Skimmed milk	2,1	0,1	4,5	30
Whole milk powder	25,2	25	39,6	477
Condensed milk	7,3	7,7	9,7	139
Curdled milk 3.2%	2,9	3,2	4,0	57
Ryazhenka 2.5%	2,9	2,5	4,1	53
Ryazhenka 4.0%	2,9	4	4,1	68
Cream 10%	2,8	10	4,1	121
Cream 20%	2,8	20	3,9	209
Sour cream 10%	3	10	2,9	118
Sour cream 15%	3	15	2,9	163
Sour cream 20%	3	20	2,9	208
Cheese curds	7,3	23	27,6	344
Dutch cheese	26,4	26,5	0	352
Poshekhonskiy cheese	26,4	26,3	0	348
Russian cheese	24,1	29,8	0,4	366
Sulguni cheese	20	24,2	0	293
Fat cottage cheese	14	18	1,9	236
Low-fat cottage cheese	18,2	0,6	1,8	89
Bold cottage cheese	16,5	9	1,9	156

Meat, poultry

Meat and offal have a lot of pleasant cooking options that can easily replace sausages from the store. At the same time, the saturation of the body when consuming homemade cutlets, blood and other homemade sausages, simply stewed or even fried meat grilled, just colossal compared to the saturation that comes with eating a sausage sandwich from the store. However, uncontrolled consumption meat dishes can not positively affect the figure and health of the body as a whole. Since 100 grams of meat products contain an average of 200 kcal. To properly build your daily diet, you should constantly refer to the calorie table.

Mutton	16,2	15,3	0	201
Lamb Kidneys	13,4	2,6	0	78
Lamb Liver	18,9	2,8	0	102
Lamb Heart	13,6	2,7	0	85
Beef	18,7	12,6	0	191
Beef Brains	9,3	9,6	0	126
Beef liver	17,6	3,2	0	100
Beef Kidneys	12,4	1,9	0	67
beef udder	12,1	13,8	0	176
Beef Heart	15,2	3,1	0	89
beef tongue	13,4	12,1	0	160
horsemeat	20,3	7,1	0	149
Rabbit	20,6	12,8	0	197
Lean pork	16,3	27,9	0	318
Pork fat	11,6	49,1	0	484
Pork kidneys	13,2	3,2	0	84
pork liver	18,6	3,5	0	105
pig heart	15,2	3,1	0	87
pig tongue	14,4	16,5	0	203
Veal	19,9	1,1	0	91
geese	16,4	33,1	0	359
Turkey	21,1	12,3	0,6	192
chickens	20,4	8,6	0,8	161
chickens	18,5	7,9	0,5	159
ducks	16,4	61,3	0	348

Vegetables

When shedding adipose tissue, it is necessary to consume as many reduced-calorie foods as possible in order to create a calorie deficit, as well as fiber to cleanse the digestive tract. Vegetables to a greater extent are a storehouse of fiber, dietary fiber and are able to create the necessary conditions for a calorie deficit. Some vegetables contain only 15 kcal per 100 grams. And this means that after eating half a kilogram of food, the body will be saturated with 75 kcal. It takes about 180 kcal to digest vegetables. But here, too, one must be extremely careful. You should not get carried away with negative calorie foods, it is better to catch the balance in combination with protein foods such as lean meat, cottage cheese and dairy products. Just because if you eat one salad in buckets, hoping to lose weight, you can earn yourself an upset digestive system, and as a result, the loss of vital trace elements.

eggplant	0,6	0,1	7,5	22
beans	6,1	0,1	8,1	59
Swede	1,2	0,1	8,4	38
Green peas	5,4	0,2	13,6	75
Zucchini	0,8	0,3	5,9	30
White cabbage	1,9	0	5,7	31
red cabbage	1,9	0	6,3	34
Cauliflower	2,7	0	5,2	30
boiled potatoes	2	0,3	16,5	80
Fried potato	2,6	9,7	23,5	198
young potatoes	2,2	0,3	12,5	57
Green onion (feather)	1,4	0	4,2	21
Leek	3,2	0	7,1	38
Onion	1,6	0	9,3	41
Carrot	1,3	0,1	6,3	29
ground cucumbers	0,7	0	3,1	15
greenhouse cucumbers	0,7	0	1,6	9
Olives	0,6	10,2	6,7	111
Sweet green pepper	1,2	0	4,8	24
red sweet pepper	1,2	0	5,5	26
Parsley (greens)	3,8	0	8	45
Parsley (root)	1,6	0	11,2	48
Radish	1,5	0	4,2	22
radish	1,7	0	7,1	33
Turnip	1,6	0	5,8	27
Salad	1,6	0	2,1	15
Beet	1,7	0	10,5	46
Tomatoes (ground)	0,7	0	4,1	19
Tomatoes (greenhouse)	0,7	0	2,6	12
Beans	4,4	0	4,4	36
Horseradish	2,6	0	16,1	70
Garlic	6,6	0	21,1	103
Spinach	2,5	0	2,6	22
Sorrel	1,6	0	5,5	29

Nuts, dried fruits

Peanut	26,2	45,3	9,9	555
Walnut	13,5	61,5	10,6	662
Raisins with a stone	1,7	0	70,7	273
Raisin kishmish	2,5	0	71,4	285
Cashew nuts	25,8	54,3	13,3	647
Dried apricots	5,7	0	65,3	270
Almond	18,3	57,9	13,4	643
sunflower seed	20,9	52,5	5,4	582
Dried apricots	5,3	0	67,9	279
Dates	2,5	0,4	69,6	277
pistachios	20	50,5	7,3	555
Hazelnut	16,3	66,7	9,8	701
Prunes	2,7	0	65,3	262
Dried apples	3,1	0	68,3	275

Fish and seafood

Gobies	12,7	8,2	5,1	147
Pink salmon	21,2	7,1	0	151
Squid	18,2	0,2	0	77
Flounder	16	2,5	0	86
carp	17,5	1,6	0	84
Carp	16	3,5	0	95
Keta	22,1	5,8	0	138
Sprat	14,3	9,2	0	142
Smelt	15,3	3,3	0	93
Crab meat	16	0,9	0	67
Crab sticks	17,9	2,1	0	73
Rudd	18,5	3,1	0	106
Shrimp	18	0,9	0	85
Icy	15,6	1,3	0	76
Bream	17,2	4,2	0	109
Salmon	19,2	13,8	0	200
Mackerel	20,2	3,6	0	111
Mussels boiled	9,7	1,6	0	53
Pollock	15,7	0,6	0	67
capelin	13,1	11,7	0	159
Navaga	16,71	1,3	0	78
Burbot	18,6	0,8	0	85
sea ​​bass	17,4	5,5	0	123
river perch	18,3	0,7	0	80
Sturgeon	16,5	10,5	0	161
Octopus	18,5	0	0	74
Halibut	18,5	3,2	0	106
Roach	18,5	0,4	0	108
crayfish boiled	20,3	1,2	1,1	96
Carp	18,1	5,2	0	119
saury	18,3	20,5	0	257
herring	17,1	5,8	0	124
Herring	17,3	19,9	0	248
Salmon	20,9	15,3	0	222
Whitefish	19	7,3	0	141
Mackerel	18	9,5	0	158
catfish	16,7	8,4	0	141
Horse mackerel	18	5,3	0	119
Sterlet	17,3	6,3	0	126
Zander	19	0,7	0	81
Cod	17,7	0,5	0	76
Tuna	21,7	1,3	0	95
coal fish	13,3	11,4	0	153
sea ​​eel	14,2	30,7	0	331
oysters	14,4	0,3	6,2	91
Trout	19,6	2,1	0	99
Hake	16,4	2,3	0	84
Pike	18,2	0,8	0	83
Maritime language	10,3	5,3	0	89

Sweets

Of course, when it comes to purchased goods, there are no problems with the calculation of proteins, fats and carbohydrates, as well as the calorie content. On the packaging of any product today you can find all the necessary information . But fortunately, in order to achieve the ideal body, most fitness, bodybuilding and nutrition gurus advise limiting your trips to the supermarket as much as possible and trading them for visits to markets or live organic food stores. Healthy eating requires diligent menu preparation and several hours a day for cooking from its adherents. It is advisable to forget about ready-made foods for meals. Sweet yogurts, semi-finished products, cookies, sausages, sausages and other goodies are extremely harmful to the body due to the abundance of all kinds of additives in them, which cause additional appetite, impair metabolism, retain water in the body and generally negatively affect health. Giving up store-bought goodies doesn't mean giving up the joy of eating. Just food healthy person requires attentiveness to the diet and some skills in cooking.

Jam	0,4	0,2	74,5	286
waffles	8,2	19,8	53,1	425
Hematogen	6,2	2,8	75,5	352
Dragee fruit	3,7	10,3	73,4	388
Zephyr	0,7	0	77,3	295
Iris	3,1	7,7	81,2	384
Caramel	0	0,2	77,3	291
Chocolate candies	3,9	39,7	54,6	576
Marmalade	0	0,2	77,1	289
Honey	0,6	0	80,5	312
ice cream ice cream	3,6	15,1	20,5	223
Creamy ice cream	3,6	10	19,5	182
popsicle ice cream	3,6	20	19,5	278
Paste	0,6	0	80,1	301
oatmeal cookies	6,5	14,1	71,4	430
Butter cookies	10,5	5,2	76	447
puff pastry	5,7	38,3	46,8	543
Biscuit cake	4,9	9,1	84,1	338
Gingerbread	4,4	2,9	77,1	333
Sugar	0,2	0	99,6	377
Sunflower halva	11,4	29,3	54,6	519
Dark chocolate	5,2	35,6	52,4	546
milk chocolate	6,7	35,6	52,4	552

FOOD CALORIE TABLES PER 100 GRAMS OF PRODUCT

Many, in pursuit of ideal external forms and weight, begin to adhere to dietary nutrition, almost completely devoting their diet to fruits. I must say, this is a win-win way to get rid of extra pounds. However, even fruits have their nutritional value. Their calorie content, which can be found in the table below, is determined by the content of certain components in them. Let's talk about this in more detail.

Fruits are characterized by a different degree of calorie content, which can be found in the table below, depending on the presence of liquid and sugar in them. For example, dried fruits contain large quantity calories than fresh fruits. This is due to the loss of moisture during the drying process, which turns them into a source of energy in a concentrated form: just a quarter cup of raisins is equal in calories to a glass of fresh grapes.

The calorie content of fruits subject to freezing or canning also differs. In this case, the nutritional value is determined by the addition of sugar or syrup during the preparation process. Fresh fruits contain the lowest calorie content, as they consist of a large amount of liquid.

Depending on the degree of calorie content, there are fruits that can contain minimal and maximum amount calories. Fruits with a minimum calorie content are represented by:

1. Raspberry. In 100 grams of this berry there are 40 kcal. At the same time, the fruits are useful for their composition, which enriches the human body with potassium, magnesium, vitamin C and folic acid. These components help strengthen blood vessels, improve blood circulation, purify the blood, and also positively affect the color of the skin.
2. Watermelon. 100 grams of the largest berry contains 38 kcal. Watermelon is 80% water, which is why it quenches thirst well, helping to cleanse the kidneys, liver, and also normalize work genitourinary system. The composition includes folic acid and lycopene, which slows down the aging process.
3. Grapefruit. 100 grams contains 35 kcal. Bitter citrus also cleanses the body of excess water, helps reduce appetite, and also speeds up the process of splitting fats, increasing skin elasticity.
4. Melon. 100 grams contains 33 kcal. Silicon, which is part of the melon, has a positive effect on nervous system, hair and skin condition.
5. Cranberry. 100 grams of cranberries contain 228 kcal. The berry is a strong antioxidant natural origin. Relieves colds, chronic diseases, lack of iron. It also effectively relieves headaches.

High calorie can boast:

• figs
• avocado
• grape
• banana
• all kinds of dried fruits

Therefore, those who want to lose weight, these products are contraindicated for use. You can make a compote from them, which contains a much smaller amount of calories and will prevent sudden weight gain.

Dried fruits retain all of the calories. 100 grams of the product contains 150-300 kcal. When following diet food dried fruits are quite useful because they contain glucose, but they should be consumed in small quantities and subject to the complete rejection of sugar: glucose completely replaces it.

To speed up and more effectively lose weight, it is advisable to calculate the amount of calories consumed. The following table will help determine the calorie content of individual fruit products per 100 grams:

Apricot	45	1	Missing	10
Cranberry	25	0,2	Missing	5
A pineapple	51	0,5	Missing	12
Avocado	200	1,7	20	6
Banana	95	1	0,3	22
Black currant	60	1	Missing	14
Sweet cherry	77	1	Missing	17
Chestnut	211	14	3	42
Lemon	40	1	Missing	9
Clementine	40	0,8	Missing	9
Coconut	371	4	35	10
figs	80	1	Missing	19
Strawberry	36	1	Missing	7
Raspberry	40	1	Missing	8
passion fruit	100	3	Missing	22
Guava	60	0,7	Missing	25
Pomegranate	64	Missing	Missing	16
Currant	30	1	Missing	6
Persimmon	63	0,5	Missing	15
Kiwi	53	1,6	0,3	11
Lychee	68	0,7	Missing	16
Mandarin	40	1	Missing	9
Mango	62	0,4	Missing	15
Melon	31	0,5	Missing	6,5
Blackberry	57	1	Missing	12
Blueberry	16	0,5	Missing	2,5
Orange	40	1	Missing	8,9
Papaya	44	0,6	Missing	10
Watermelon	30	0,4	Missing	7
Peach	47	0,5	Missing	11
Pear	61	0,4	Missing	14
Apple	52	0,3	Missing	12
Grape	83	1	1	17
Grapefruit	40	1	Missing	9
Fruit (compote)	100	Missing	Missing	25
Avocado (1 pc.)	425	3,6	42	13

Table of calories and nutritional value of vegetables.

Vegetables are exactly the product that every Russian lacks. If we remove potatoes from our menu, then the share of vegetables in the daily menu of most of our compatriots will be minimal. Meanwhile, it is vegetables that can saturate the body with a minimum number of calories. They contain a sufficient amount of fiber, trace elements and vitamins. Thanks to vegetables, bowel function is normalized, excess fluid is removed from the body, work improves of cardio-vascular system.

Many diets have been developed based on vegetables. Diets are especially good for fast weight loss based on vegetable soups. All of them are designed for up to 7-10 days and allow you to quickly lose weight by 4-5 kg. Vegetables are also included in most food systems. So the famous Kremlin diet without vegetables can lead to severe constipation. Vegetables are well combined with proteins and carbohydrates, so nutritionists recommend eating them regularly. The norm of vegetables is at least 300-600 grams per day. For nutrition, choose low-calorie vegetables. For example, peas and beans are high-calorie foods, as are fried potatoes. And remember that fruits are not able to replace vegetables in the menu.

Product

Squirrels

Fats

Carbohydrates

kcal

Eggplant

eggplant caviar

Canned eggplant caviar

beans

green beans

Swede

Rutabaga baked

Rutabaga stewed

Peas boiled

Peas shelled

dried peas

Green peas

Frozen green peas

Canned green peas

Daikon

Oregano

Squash caviar

vegetable marrow

Fried zucchini

White cabbage

Fried white cabbage

Broccoli

Boiled broccoli

frozen broccoli

Brussels sprouts

Brussels sprouts frozen

Sauerkraut

kohlrabi cabbage

red cabbage

Cabbage

Savoy cabbage

Cauliflower

boiled cauliflower

Fried cauliflower

Potato

boiled potatoes

Fried potato

young potatoes

sweet potato (sweet potato)

dried potatoes

boiled corn

sweet corn on the cob

Canned sweet corn

Leek

Onion

dried onion

Shallot

Olives

Carrot

boiled carrots

yellow carrot

pickled carrots

Dried carrots

Cucumber

pickled cucumber

greenhouse cucumber

pickled cucumber

Olives

Parsnip

Squash

Sweet green pepper

red sweet pepper

Pickled sweet pepper

Rhubarb

Radish

radish

Turnip

Beet

Boiled beets

Pickled beets

Dried beets

Stewed beets

Celery (root)

Celery (root) dried

Soy (sprouts)

Soy (dry seeds)

Tomato

pickled tomato

salted tomato

cherry tomato

Tomatoes in their own juice

Jerusalem artichoke

Turnip

Pumpkin

Fried pumpkin

White beans

boiled beans

Red beans

Asparagus beans

Green beans

Dry beans

Horseradish

Zucchini

Zucchini boiled

Garlic

Lentils (sprouts)

Lentils boiled

dried lentils

See also: calorie content of flour products and other food calorie tables.

©Nika Sestrinskaya - especially for the site fotodiet.ru

The calorie content of fruits and berries is mostly not high, but this does not mean that they can be eaten without restrictions. First, they are sweet. Secondly, the glycemic index is high.

There is one more rule: it is better to eat berries and fruits in a separate meal, otherwise they will not be digested well, especially after meat.

The calorie content of fruits per 100 grams, as well as the glycemic index (GI) and the content of proteins, fats and carbohydrates are presented in the table below. Focus on it so as not to overeat.

Fruit calories in alphabetical order!

Fruit and berry calorie table

Product	Squirrels	Fats	Carbohydrates	Kcal/100 gr	GI
Apricot	0,7	0	10,1	44	35
Avocado	2	20	7,4	208	10
Quince	0,6	0	8,7	37	35
A pineapple	0,3	0	1,9	49	50
Orange	0,8	0	8,6	38	35
Watermelon	0,6	0,1	5,8	25	75
Banana	1,7	0	22	87	55
Cowberry	0,6	0	8,8	42	45
Grape	0,5	0	17,8	73	45
Cherry	0,9	0	11,1	46	20
Pomegranate	0,9	0	11,9	53	35
Grapefruit	0,8	0	7,5	37	25
Pear	0,5	0	10,6	41	30
Melon	0,8	0,3	7,3	34	65
Blackberry	1,9	0	5,1	31	25
strawberries	1,9	0	7,1	40	25
figs	0,7	0,2	13,7	49	35
Kiwi	1,0	0,7	9,7	46	50
Strawberry	0,6	0,4	7,0	30	25
Cranberry	0,7	0	4,9	27	45
Coconut	3,4	33,5	6,2	354	45
Gooseberry	0,8	0	9,7	43	25
Lemon, lime	0,9	0	3,3	30	20
Raspberry	0,7	0	9,2	43	25
Mango	0,6	0,4	11,8	69	50
Mandarin	0,9	0	8,8	39	30
passion fruit	2,4	0,4	13,4	68	30
Peach	0,9	0	10	42	35
pomelo	0,6	0,2	6,7	32	30
Plum	0,8	0	9,7	41	35
Currant	0,6	0	8,7	39	25
feijoa	1	1	11	49	40
Persimmon	0,7	0	15,7	61	50
Sweet cherry	1,3	0	12,5	54	25
Blueberry	1,2	0	8,8	41	25
Apple	0,5	0	11,4	48	35

And finally, how to eat not only delicious, but also healthy fruits and berries.

1. Give preference seasonal berries and fruits. They usually have fewer harmful substances and more vitamins. Better local.
2. The main indicator of quality fragrance. If it is missing, the fruit is most likely not ripe. If the smell is pronounced, inherent in this fruit, the product is of high quality. This is especially true for berries. Strawberries should smell like strawberries, raspberries should smell like raspberries. A neutral smell indicates that the berry is not grown in natural conditions.
3. Rate appearance . The peel should be without damage, cracks, bruises, without rot and traces of pests. The color of the fruit should be characteristic, bright, but not too much. If you choose berries, pay attention to the color of the stalk - the accumulation of yellowness around indicates the use of a large amount of fertilizer.
4. Weigh the fruit in the hand. We felt heaviness - the fruit is ripe and juicy. Too much a light weight may indicate that the fruit is dry inside.
5. Check for density. The fruit should be tough, but not hard. If it is too soft, it is overripe; if it is harder than usual, it means immature.

Healthy eating involves the inclusion of fruits in the daily diet. Due to the content of a large amount of fiber, trace elements, vitamins, their benefits for the body are invaluable. However, we must not forget about the calorie content of the gifts of nature, which must be taken into account with proper nutrition.

What fruits have the most calories?

Fruits are of two types.

• With one bone. These fruits contain a lot of sucrose, glucose.
• With seeds. These fruits contain a lot of fructose.

Fruits are necessary for the full development and functioning of the body. However, everything is useful in moderation. Knowing the calorie content of a particular fruit, you can adjust the frequency, amount of its use, so as not to harm the body. In each individual case, the issue is resolved with a specialist nutritionist.

According to many researchers, the list of high-calorie fruits includes a number of names.

• Dates. The most high-calorie fruit in the world, contains 292 kcal per 100 g of fresh product. It also has a high glycemic index.
• Banana. fruit with high glycemic index, as well as a high protein content - 3.89 g per 100 g of product, has 96 kcal per 100 grams of pulp. It is also called a cake.
• Avocado. The most useful fruit contains 212 kcal per 100 g of product.

• Grape. Tasty fruits with a color from light green to dark cherry contain 72 kcal per 100 g of the product.
• Mango. An exotic fruit contains 67 kcal per 100 g of the product. high calorie content associated with the content of glucose, sucrose, maltose.
• Kiwi. The fruit, unique in its taste, contains 47 kcal per 100 g of pulp.
• Apples and pears. Well-known fruits contain 47 kcal per 100 g of the product.
• Peaches. Delicious fruits are characterized by 45 kcal per 100 g of product.
• Apricots. According to the calorie table, orange fruits have 44 kcal per 100 g of pulp.
• Jackfruit. A fruit with a lot of carbohydrates is also considered quite high in calories. It contains 94 kcal per 100 grams of the product.

The list of common fruits shows that the most high-calorie fruit are dates. Even a small portion of these amazing gifts of nature eaten will quickly fill you up. However, those who are puzzled by extra pounds should be more careful and not abuse the "leaders" of this list.

This does not mean that fruits with a high calorie content are harmful, and eating them is strictly prohibited. Just their use should be balanced with other products. As a rule, an additional load on the body does not lead to a positive result. Even with all the beneficial substances that fruits have, it can cause an imbalance in the body.

You will learn about which fruits are the most high-calorie in the following video.

Are they helpful?

High-calorie fruits have a huge amount of nutrients, fiber, which are necessary for the health of the body.

• Dates contain dietary fiber, pectins, which have a beneficial effect on the functioning of the stomach and intestines. Due to the presence of vitamins of groups B, A, C, E, the body's resistance to colds vitality is restored. Minerals effectively regulate water-salt metabolism, reduce the risk of edema formation.
• Avocado can be called a storehouse of useful components that have a general strengthening effect. Its main components are monounsaturated fats. Due to the presence of vitamins E, F, the fruit has antioxidant properties. Regular consumption of such a valuable product helps to regulate blood pressure, lower blood sugar levels, strengthen the cardiovascular system, and normalize bowel function.
• in bananas contained the largest number potassium, which is necessary for the normal functioning of the cardiovascular system. Regular use of the product helps to improve memory, activate thinking, increase the tone of the whole body, and normalize bowel function. Due to the presence of the amino acid tryptophan, mood improves.

• Jackfruit contains vitamins A, B, C, PP, a large amount of potassium and other trace elements necessary for the body. This fruit normalizes the work of the intestines, strengthens the immune system, the cardiovascular system.
• in grapes contains substances such as polyphenols, which prevent the development of atherosclerosis. The presence of tartaric acid reduces the risk of developing bowel cancer.
• Mango rich in polyphenols, organic acids, vitamins, minerals. Due to the presence of grape, succinic, oxalic, malic acids, the fruit has a rejuvenating effect on the entire body. The fruit has a positive effect on the functioning of the intestines, increases blood hemoglobin, prevents the development of cancer cells, improves mood.
• Kiwi contains a huge amount of vitamin C, which helps to strengthen the immune system. In addition, the fruit accelerates metabolic processes in cells, which positively affects the process of cleansing the body as a whole.

• in apples contains pectin, which normalizes bowel function, antioxidants, tannins, vitamins, microelements. Thanks to great content iron fruits have a beneficial effect on the composition of blood, bones.
• Pears contain a huge amount of vitamins, minerals, amino acids, essential oils. The use of fruits helps to increase immunity and vitality, normalize the work of the intestines and liver.
• Peaches contain a lot of vitamin C, which reduces the risk of developing inflammatory processes, retinol, potassium, tocopherol. The use of the product has a positive effect on the functioning of the intestines, kidneys, liver, blood composition. Thanks to the presence of essential oils, the recovery processes are much faster. Fruits have a beneficial effect on the state of the nervous system.
• apricots contain vitamins B, PP, P, carotene, fiber, trace elements. Due to the content of a large amount of iron, fruits normalize blood composition. Fruits contribute to liquefaction of sputum with an unproductive cough, normalize bowel function, body temperature, metabolic processes, and reduce the risk of cancer.

Fruit should be included in any diet. But in what quantity and what types of fruits will bring the greatest benefit, the specialist determines.

The calculation of calories is done on the basis of the mass, height, age of the individual. It is also important to carry out the necessary tests to check the body's reaction to a particular fetus.

Despite the huge benefits for the body, fruits can also have negative impact. Depending on the presence of a particular disease, it is necessary to limit the intake of certain fruits. For example, if there is diabetes limit the intake of foods high in sugar. With a tendency to gain weight, it is better to limit the intake of fruits with a high content of carbohydrates. If there are stomach ulcers, then you should be careful with taking fruits that increase the secretion of gastric juice.

A balanced, well-chosen diet will allow the body to get all the necessary substances without causing health problems.

Many believe that fruits are not only healthy, but also low in calories. Is it so? We bring to your attention an overview of the calorie content of fruits. The article is required reading for those who want to be slim and healthy!

We all love fruits, because they are not only tasty, but also incredibly healthy. They contain a lot of vitamins and nutrients, they have antiviral, immunostimulating and anti-allergic properties.

Supporters healthy eating They say that by eating an apple a day, you can forget about doctors. But what about those who carefully monitor their figure and count every calorie? After all, many fruits are quite high in calories.

fruit calories

The calorie content of fruits is due to the high content of carbohydrates, tannins, organic acids, essential oils, vitamins and minerals. Of the carbohydrates, they most often contain fructose, glucose and sucrose - safe sugar substitutes.

The calorie content of fruits can be quite different. It can differ not only in different fruits, but also among different varieties and individual fruits of the same species. The most high-calorie bananas are, 100 g of which contains 90 calories. They are followed by grapes (70 kcal), mango (67 kcal), persimmon (62 kcal). The most “harmless” for the figure are apples (45 kcal), apricots (41 kcal), oranges (37 kcal), grapefruits (35 kcal). Well, the leader in calorie content is avocado (183 kcal). However, few people consider it a fruit, and you certainly don’t want to feast on it in large quantities. Although...

Fruit calories: high and low

Is it possible to eat fruits for those who have every calorie in the account? In fact, nutritionists advise to definitely include fruits in your diet, and they also advise you to try a fruit diet and fasting days. Eating only fruits, you can easily lose weight. Of course, provided that you do not eat kilograms of high-calorie bananas and season fruit desserts with whipped cream.

In order to lose weight, it is best to consume citrus fruits. They have a low calorie content and improve the metabolism in the body, which often causes excess weight. Flavonoids contained in grapefruits, lemons, tangerines and oranges perfectly burn fat and saturate the body with vitamins. Also "malicious enemies" excess fat are watermelons and melons, which help to cleanse the body.

Do not forget that fruit is different for fruit. Some of them, on the contrary, contribute to the accumulation of fat due to the large amount of fructose. This applies to bananas, grapes and dried fruits. If you are trying to lose weight, it is better to refuse them.

Nutritionists advise fasting days twice a week, during which you should eat only low-calorie fruits. You need to eat no more than 1200-1500 calories per day, this will allow you to lose up to 5 kg per week. You can arrange apple, pear, orange, pineapple or other fruit days by choosing low-calorie fruits to your taste. Most importantly, do not eat canned fruits and dried fruits. They are too high in calories!

TOP 5 fruits for losing weight

Apples (45 calories)

Raw provokes synthesis of hydrochloric acid and therefore you need to eat baked apples. They saturate the stomach and do not harm the mucosa.

Grapefruit (35 calories)

Low calorie citrus with a low glycemic index. The fruit has enough fiber.

Orange (37 calories)

Citrus contains little fructose, but a large amount of dietary fiber. For a healthy snack, an orange should be eaten raw.

Raspberries (40 calories)

The berry is enriched with calcium, potassium, ascorbic and folic acids. Raspberries are an effective fat destroyer.

Watermelon (38 calories)

A unique berry that cleanses the kidneys with the liver.

TOP 5 fruits for weight gain

Papaya (43 calories)

Exotic fruit can be purchased from us in supermarkets.

Pineapple (50 calories)

Thanks to a large dose of bromelain, it improves digestive processes. Helps speed up protein absorption after workouts.

Kiwi (61 calories)

Contains vitamins D, A, E, which stimulate metabolism.

Banana (89 calories)

Source of easily digestible sugar. Bananas are best eaten right after a hard workout.

Avocado (160 calories)

The most high-calorie fruit that is added to salads.

fruit calorie table

When choosing fruits, rely on their calorie content:

fruit calories	kcal per 100 g
WATERMELON	25
LEMON	31
CRANBERRY	32
GRAPEFRUIT	32
MELON	38
STRAWBERRY	36
ORANGE	38
MANDARINS	38
STRAWBERRY, STRAWBERRY	39
RASPBERRY	40
COWBERRY	43
CURRANT BLACK	43
PEAR	44
RASPBERRY	44
RED CURRANTS	44
RED CURRANTS	45
MANDARINS	45
APPLES FRESH	46
PEACHES	47
PLUM FRESH	47
STRAWBERRY	48
GOOSEBERRY	48
BLACKBERRY	48
APRICOTS	49
SWEET CHERRY	52
CHERRY	52
APRICOTS	54
A PINEAPPLE	57
BLACK CURRANT	57
BLUEBERRY	62
MANGO	63
CHERRY	64
KIWI	66
GRAPES FRESH	70
APPLE, 1 PC. = 150 G	78
ROWAN	81
ORANGE, 1 PC. = 150 G	81
PEAR, 1 PC. = 150 G	89
bananas	91
BANANA, 1 PC. = 150 G	148
BLUEBERRY, S.Z., 300 G	168
AVOCADO	204
PRUNES	227
DRIED APPLES	273
RAISIN	289
DRIED APRICOTS	297
DRIED APRICOTS	297
MANDARINES, CONS., 315 ML	315
CHERRY, CONS., 720 ML	598
PEARS, CONS., 850 ML	646
APRICOTS, CONS., 850 ML	782
PINEAPPLE, CONS., 850 ML	807

What fruits do you like? Are you limiting yourself? Have you been able to lose weight on fruit? Write to us!

Irina Kamshilina

Cooking for someone is much more pleasant than for yourself))

Content

The daily diet should contain fresh fruits that can replace dessert. When determining the calorie content of fruits, dieting people should know whether they will harm the figure, what effect they will have on the body. Experienced nutritionists give several recommendations - melon should not be mixed with other fruits, pears and apricots are forbidden to eat on an empty stomach, apples should be eaten in the morning, because they activate the appetite. What else do you need to know about fruits?

What determines the calorie content of fresh fruits

Fruits have a different degree of calorie content, which depends on the content of liquid and sugar. For example, unlike fresh fruits, dried fruits have a higher number of calories. During the drying process, they begin to lose moisture, so they turn into a concentrated source of energy - raisins (1/4 cup) have the same number of calories as grapes (1 cup).

The calorie content of canned and frozen foods will also be different, which depends on whether sugar or syrup was added during cooking. The lowest calorie content is found in fresh fruits, the more liquid the fruit contains, the fewer calories. So, apple, orange or grape? To determine dietary products, it is not necessary to use a special table.

High and low calorie fruits

Low calorie fruits include:

• raspberries - 100 g contains about 40 kcal. These tender berries are not only tasty, but also healthy, they supply potassium, magnesium, vitamin C and folic acid to the body. They help strengthen blood vessels, improve blood circulation, purify the blood, positively affect skin color;
• watermelon - 100 g contains 38 kcal. This fruit consists of 80% water, so it perfectly quenches thirst, helps cleanse the kidneys and liver, and improves the functioning of the genitourinary system. Contains folic acid, lycopene, which slows down the aging process;
• grapefruit - 100 g contains 35 kcal. Removes excess fluid from the body, reduces appetite, accelerates the process of splitting fats, activates the liver, cleanses the body of toxins, increases skin elasticity;
• melon - 100 g contains 33 kcal. Not only taste, but also beneficial features of this gourd culture make it indispensable for health - it has a positive effect on the digestion process, breaks down and removes toxins. Folic acid, silicon has a positive effect on the nervous system, hair, skin;
• cranberries - 100 g contains 26 kcal. It is a natural storehouse of powerful antioxidants, helps with colds, chronic inflammation of the genitourinary system, anemia, improves metabolism, relieves headaches, removes heavy metals from the body, increases vascular plasticity, and prevents the development of cancer.

A high calorie content in avocados, figs, grapes, bananas, in all types of dried fruits. They should be avoided by those who are trying to follow the figure. Dried fruit compote is a drink that is healthy for the body, contains fewer calories and prevents sudden weight gain.

How many calories are in dried fruits?

Dried fruits retain all the calories, so it is not recommended to consume them in large quantities. 100 g of the product contains about 150-300 kcal, which is 5 times more than in fresh fruit. During the diet, dried fruits are beneficial, because glucose is included in the composition, but they should be consumed in small portions. Therefore, sugar is completely excluded from the daily diet - dried fruits are its excellent substitute.

A certain category of nutritionists argues that dried fruits are necessary when following a diet, since they contain insufficient calories for rapid weight gain, and they perfectly satisfy the feeling of hunger. If you know how many calories foods contain, it becomes possible to independently control their amount consumed in food.

Fresh fruit calorie table in descending order

Name	kcal
mandarin
grape
orange
apricots
grapefruit
cowberry
blueberry
Strawberry
gooseberry
sea ​​​​buckthorn
currant
rosehip fresh

dried fruit calorie table

Name	kcal
dried dates
dried bananas
prunes
dried wild rose
dried apples