The Importance of Calories

The Importance of Calories

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Food calories

Few adult men actually take a minute to understand the importance of a calorie and what certain aspects of the nutrition label actually mean. It should be everyone’s number one priority to always make sure their body is in good health.

What is a Calorie?

A calorie is an off-system unit of energy. By consuming calories it gives us energy to do basic human needs like breathe, eat, and move. It is important to always consume the necessary amount of calories for your body to sufficiently run itself in a healthy manner.

Food calories are measured in kilocalories (kcal). This quantity is associated with a term such as “food calories.” Sometimes the tables of food calorie do not use the prefix “kilo”, as it is understood by itself.

Table of food calories

How are They Measured?

Food calories – this is the amount of energy we receive completely digesting a particular product. Scientists have learned by experience to measure it. For this purpose the selected product is placed in the calorimeter, burned, and the exotherm is measured. Separately, in the chamber of the calorimeter they measure the heat generated by human subjects, and translate the obtained value in the “burnt” calories (thus learning the real, physiological value of food). These two values never coincide – metabolism of the human organism is not capable of absolute oxidation.

What is the Difference Between Nutrients and Energy Value of Foods?

Sometimes these concepts are combined in our minds, in the meantime, they have quite different characteristics. Energy – it is the energy supply, which we get from food. And nutritional value is its content of fats, proteins and carbs (per 100 g).

For example say you eat a protein bar. That bar will give you energy when you eat it. It does not matter if it is a chocolate bar or a protein bar it will give you energy nonetheless. The nutrition part of the bar is what the label on the wrapper says. The protein bar will likely have more protein than the chocolate bar you eat. And the chocolate bar will likely have more fats than the protein bar.

Question of Mismatch of Calorie Contents of Products

Often you will notice a discrepancy of calorific value of the same product in different tables. American, Asian, European data are different: fruits, vegetables and animals are grown under different conditions and the chemical composition varies to some extent. Even the productivity of vegetables or fruit has an impact on calories – the bigger the crop is, the less carbohydrates the fruit contains and the calories are reduced accordingly.

How do they measure food calories

Where Does the Energy Go?

Many of us think that calories are only burned during movement, meanwhile, even during sleep, our body uses a lot of energy. About 60% of the potential energy is spent on a variety of physiological processes (hair growth, respiration, heartbeat, digestion, and so on.). The physiological activity of the average person takes only 25-30% of calories per day (ideally the figure should strive for 40%).

Passive way of life threatens a person with a variety of problems, both big and small: muscle flaccidity, obesity, heart problems and blood vessels, failure of metabolism, and/or diabetes.

After eating a few “extra” pieces of sugar we get 40 calories, which are converted to 3 grams of fat. In just one year, this “innocent weakness” grows into 1 kg of excess weight. Given that in most cases this is not limited to sugar, there is no wonder that our weight is growing much faster.

Optimal Caloric Intake

Optimal caloric intake is calculated by special formulas – this figure is purely individual and takes into account age, sex, degree of physical activity and other important factors.

In general, making your diet you should follow the following recommendations:

  1. Wanting to lose weight, you must burn more calories than consumed.
  2. The primary energy supply should occur in the first half of the day – rational people get a minimum of calories eating evening meals.
  3. You should leave the table even before you are full – a slight feeling of hunger will only last for 15-20 minutes after the meal (the body signals the saturation a bit late).
  4. Do not forget that you need to not only receive the calories, but also to burn them- athletic exercises eliminate excess calories and improve health.
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What are the products have high-calories?Food calorie tables are needed even by those who never torture their body with diets. At least roughly knowing what the body gets from a particular product can help you avoid worrying about obesity.

Table of Calories of Products and Ready Meals

  • Milk and milk products

Products (100 g)WaterProteinsFatsCarbohydratesCalories

White cheese from cow’s milk

52

17.920.1

260

Yogurt tension. 1.5% fat

88

5

1.5

3,5

51

Low-fat yogurt

91.4

3

0.1

3.8

30

Fat yogurt

88.3

2.8

3.2

4.1

59

Milk

88.5

2.8

3.2

4.7

58

Acidophilus milk

81.7

2.8

3.2

10.8

83

Milk powder

4

25.6

25

39.4

475

Condensed milk

74.1

7

7.9

9.5

135

Condensed milk with sugar

26.5

7.2

8.5

56

315

Clabber

88.4

2.8

3.2

4.1

58

Ryazhenka

85.3

3

6

4.1

85

Cream 10%

82.2

3

10

4

118

Cream 20%

72.9

2,8

20

3.6

205

Sour cream 10%

82.7

3

10

2.9

116

Sour cream 20%

72.7

2,8

20

3.2

206

Curd cheese and lots of special

41

7.1

23

27.5

340

Russian cheese

40

23.4

30

371

Dutch cheese

38.8

26.8

27.3

361

Swiss cheese

36.4

24.9

31.8

396

Cheese poshehonsky

41

26

26.5

334

Processed cheese

55

24

13.5

226

Fat cottage cheese

64.7

14

18

1.3

226

Curd bold

71

16.7

9

1.3

156

Low-fat cottage cheese

77.7180.61.5

86

  • Fats, margarine, butter, mayonnaise, etc.

Products (100 g)

WaterProteinsFatsCarbohydrates

Calories

The fat melted

0.399.7

897

Fat pig (skinless)

5.7

1.492.8

816

Margarine milk

15.9

0.382.31

746

Margarine sandwich

15.8

0.5821.2

744

Mayo

25

3.1672.6

627

Vegetable oil

0.1

99.9

899

Butter

1

0.3980.6

887

  • Bread, bakery products and flour

Products (100 g)

WaterProteinsFatsCarbohydrates

Calories

Rye bread

42.4

4.70.749.8

214

Bread Millet. Flour I grade

34.3

7.72.453.4

254

Butter cakes

26.1

7.64.560

297

Baranki

17

10.41.368.7

312

Dryers

12

111.373

330

Wheat crackers

12

11.21.472.4

331

Rusk cream

8

8.510.671.3

397

Wheat Flour.

14

10.30.974.2

327

Wheat flour I grade

14

10.61.373.2

329

Wheat flour II grade

14

11.71.870.8

328

Rye flour

14

6.91.176.9

326

  • Cereal

Products (100 g)

WaterProteinsFatsCarbohydrates

Calories

Buckwheat unground

14

12.62.668

329

Buckwheat

14

9.51.972.2

326

Semolina

14

11.30.773.3

326

Oatmeal

12

11.95.865.4

345

Pearl

14

9.31.173.7

324

Millet

14

122.969.3

334

Rice

14

70.673.7

323

Wheat “poltava”

14

12.71.170.6

325

Oatmeal

10

12.25.868.3

357

Barley

14

10.41.371.7

322

Hercules

12

13.16.265.7

355

Corn

14

8.31.275

325

  • Vegetables

Products (100 g)

WaterProteinsFatsCarbohydrates

Calories

Eggplant

91

0.60.15.5

24

Rutabaga

87.5

1.20.18.1

37

Green Peas

80

5.00.213.3

72

Courgettes

93

0.60.35.7

27

White cabbage

90

1.85.4

28

Cabbage

90

1.86.1

31

Cauliflower

90.9

2.54.9

29

Potatoes

76

20.119.7

83

Green onions (the pen)

92.5

1.34.3

22

Leek

87

37.3

40

Bulb onions

86

1.79,5

43

Carrot red

88.5

1.30.17

33

Cucumbers ground

95

0.83

15

Greenhouse cucumbers

96.5

0.71.8

10

Green bell pepper

92

1.34.7

23

Red bell pepper

91

1.35.7

27

Parsley (green)

85

3.78.1

45

Parsley (root)

85

1.511

47

Rhubarb (stemmed)

94.5

0.72.9

16

Radishes (red)

93

1.24.1

20

Radish

88.6

1.97

34

Turnip

90.5

1.55.9

28

Salad

95

1.52.2

14

Beetroot

86.5

1.710.8

48

Tomatoes (groundwater)

93.5

0.64.2

19

Tomatoes (greenhouse)

94.6

0.62.9

14

Green bean

90

44.3

32

Horseradish

77

2.516.3

71

Ramson

89

2.46.5

34

Garlic

70

6.521.2

106

Spinach

91.2

2.92.3

21

Dock

90

1.55.3

28

  • Fruit and berries

Products (100 g)

WaterProteinsFatsCarbohydrates

Calories

Apricots

86

0.910.5

46

Quince

87.5

0.68.9

38

Cherry-plum

89

0.27.4

34

Pine

86

0.4

11.8

48

Bananas

74

1.522.4

91

Cherry-tree

85.5

0.811.3

49

Garnet

85

0.911.8

52

Punching bag

87.5

0.410.7

42

Figs

83

0.713.9

56

Dogwood

85

19.7

45

Peaches

86,5

0.910.4

44

Rowan garden

81

1.412.5

58

Black chokeberry

80.5

1.512

54

Plum garden

87

0.89.9

43

Dates

20

2.572.1

281

Persimmon

81.5

0.515.9

62

Cherry

85

1.112.3

52

Mulberry

82.7

0.712.7

53

Apples

86.5

0.411.3

46

Orange

87.5

0.98.4

38

Grapefruit

89

0.97.3

35

Lime

87.7

0.93.6

31

Mandarin

88.5

0.88.6

38

Lingonberry

87

0.78.6

40

Grapes

80.2

0.417.5

69

Blueberries

88.2

17.7

37

Dewberry

88

25,3

33

Strawberries

84.5

1.88.1

41

Cranberry

89.5

0.54.8

28

Gooseberry

85

0.79.9

44

Raspberries

87

0.89

41

Cloudberry

83.3

0.86.8

31

Seabuckthorn

75

0.95.5

30

White currant

86

0.38.7

39

Red currants

85.4

0.6838
Blackcurrant

85

1.08.0

40

Blueberries

86.5

1.18.6

40

Rosehip fresh

66

1.624

101

Dried Rosehip

14

4.060

253

  • Dried fruit

Products (100 g)

WaterProteinsFatsCarbohydrates

Calories

Dried apricots (uryuk)

18

567.5

278

Dried apricots

20.2

5.265.9

272

Muscatel

19

1.870.9

276

Sultana raisins

18

2.371.2

279

Cherry-tree

18

1.573

292

Punching bag

24

2.362.1

246

Peaches

18

3.068.5275
Prune

25

2.365.6

264

Apples

20

3.268

273

  • Beans

Products (100 g)

WaterProteinsFatsCarbohydrates

Calories

Beans

83

60.18.3

58

Shelling peas

14

231.657.7

323

Peas one-piece

14

231.253.3

303

Soybeans

12

34.917.326.5

395

Beans

14

22.31.754.5

309

Lentil

14

24.81.153.7

310

  • Mushrooms

Products (100 g)

WaterProteinsFatsCarbohydrates

Calories

Fresh white mushrooms

89.9

3.20.71.6

25

White mushrooms, dried

13

27.66.810

209

Fresh boletus

91.6

2.30.93.7

31

Fresh boletus

91.1

3.30.53.4

31

Rissule

83

1.70.31.4

17

  • Meat, offal, poultry, etc.

Products (100 g)WaterProteinsFatsCarbohydratesCalories
Mutton67.616.315.3203
Beef67.718.912.4187
Horsemeat72.520.27143
Rabbit65.320.712.9199
Lean pork54.816.427.8316
Pork fat38.711.449.3489
Veal7819.71.290
Lamb kidneys79.713.62.577
Mutton liver71.218.72.9101
Baranja heart78.513.52.582
Beef Brains78.99.59.5124
Beef liver72.917.43.198
Beef kidneys82.712.51.866
Beef udder72.612.313.7173
Beef Heart7915387
Neat’s tongue71.213.612.1163
Porcine kidney80.1133.180
Pig liver71.418.83.6108
Pig heart7815.13.289
Language pork66.114.216.8208
Geese49.716.133.3364
Turkey64.521,6120,8197
Chickens68,920.88.80,6165
Chickens71.318.77.80,4156
Duck51.516.561.2346
  • Sausage and sausage products

Products (100 g)WaterProteinsFatsCarbohydratesCalories
Cooked sausage Diabetic62.412.122.8254
Cooked sausage Dietetic71.612.113.5170
Cooked sausage Doctor60.813.722.8260
Cooked sausage Luybitelskaya5712,228301
Cooked Sausages Molochnaya62.811.722,8252
Cooked sausage Otdelnaya64.810.120.11.8228
Cooked sausages Veal5512.529.6316
Pork sausages53.710.131.61.9332
Sausages Dairy6012.325.3277
Frankfurters Russian66.21219.1220
Pork sausage54.811.830.8324
Cooked Smoked Luybitelskaya39.117.339420
Cooked Smoked Servelat39.628.227.5360
smoked Krakow34.616.244.6466
smoked Minsk522317.42.7259
smoked Poltava39.816.439417
Ukrainian smoked44.416.534.4376
smoked Luybitelskaya25.220.947.8514
smoked Moscow27.624.841.5473
  • Canned meats and smoked meat

Products (100 g)WaterProteinsFatsCarbohydratesCalories
Beef stew6316.818.3232
Breakfast tourist (beef)66.920.510.4176
Breakfast tourist (pork)63.215.215.72.8213
Sausage-meat51.114.932.2349
Pork stew217.666.8632
Smoked brisket37.310.547.2467
Smoked loin53.522.620.9279
  • Eggs

Products (100 g)WaterProteinsFatsCarbohydratesCalories
Chicken Egg7412.711.50.7157
Egg powder6.84537.37.1542
Dry protein12.173.31.87336
Dry egg yolk5.434.252.24.4623
Quail egg73.311.913.10.6168
  • Fish and seafood

Products (100 g)WaterProteinsFatsCarbohydratesCalories
Gobies70.812.88.15.2145
Pink salmon70.5217147
Flounder79.516.12.688
Crucian78.917.71.887
Carp79.1163.696
Keta71.3225.6138
Smelts79.815.53.291
Ice81.815.51.475
Bream77.717.14.1105
Salmon62.920.815.1219
Grenadier8513.20.860
Lamprey7514.711.9166
Pollock80.115.90.770
Capelin7513.411.5157
Navaga81.116.1173
Burbot79.318.80.681
Marbled rockcod73.414.810.7156
Sea perch75.417.65.2117
Perch river79.218.50.982
Sturgeon71.416.410.9164
Sole76.918.93103
Blue whiting81.316.10.972
Fish sword75.220.33.2110
Vimba Caspian7719.22.498
Carp75.318.45.3121
Saira large59.818.620.8262
Saira fine71.320.40.8143
Baltic herring75.417.35.6121
Herring62.717.719.5242
Whitefish72.3197.5144
Scomber71.8189153
Sheatfish7516.88.5144
Horse mackerel74.918.55119
Sturgeon74.9176.1320
Sudak78.9190.883
Codfish80.717.50.675
Tunny7422,70,796
Sablefish71.513.211.6158
Eel sea77.519.11.994
Eel53.514.530.5333
Hake79.916.62.286
Pike70.418.80.782
Ide80.118.20.3117
Shrimp far64.828.71.2134
Cod liver26.44.265.7613
Kalmar80.3180.375
Crab81.5160.569
Shrimp77.5180.883
Laminaria880.90.235
Paste “ocean”72.218.96.8137
Trepang89.47.30.635
  • Caviar

Products (100 g)WaterProteinsFatsCarbohydratesCalories
Keta cgranular46.931.613.8251
Bream breakout5824.74.8142
Pollock breakout63.228.41.9131
Sturgeon granular5828.99.7203
Sturgeon breakout39.53610.2123
  • Nuts

Products (100 g)WaterProteinsFatsCarbohydratesCalories
Filbert4,816.166.99,9704
Almonds418.657.713,6645
Walnut513.861.310,2648
Peanuts820.752.95578
  • Sweets

Products (100 g)WaterProteinsFatsCarbohydratesCalories
Mead17.20.880.3308
Fruit Drops73.710.273.1384
Marshmallow200.878.3299
Iris6.53.37.581.8387
Jujube210.177.7296
Caramel4.40.177.7296
Candy, chocolate s eye7.92.910.776.6396
Marshmallow180.580.4305
Sugar0.20.399.5374
Halva tahini3.912.729.950.6510
Sunflower Halva2.911.629.754516
Dark Chocolate0.85.435.352.6540
Milk chocolate0.96.935.752.4547
Waffles with French-mi fillings123.22.880.1342
Waffles with fatty fillings13.430.264.7530
Cake with a cream puff95.438.646.4544
Puff pastry with apple135.725.652.7454
Biscuit cake214.79.384.4344
Gingerbread14.54.82.877.7336
Sponge Cake254.72049.8386
Almond Cake9.36.635.846.8524
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