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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) Water Proteins Fats Carbohydrates Calories

White cheese from cow’s milk

52

17.9 20.1

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

77.7 18 0.6 1.5

86

  • Fats, margarine, butter, mayonnaise, etc.

Products (100 g)

Water Proteins Fats Carbohydrates

Calories

The fat melted

0.3 99.7

897

Fat pig (skinless)

5.7

1.4 92.8

816

Margarine milk

15.9

0.3 82.3 1

746

Margarine sandwich

15.8

0.5 82 1.2

744

Mayo

25

3.1 67 2.6

627

Vegetable oil

0.1

99.9

899

Butter

1

0.3 98 0.6

887

  • Bread, bakery products and flour

Products (100 g)

Water Proteins Fats Carbohydrates

Calories

Rye bread

42.4

4.7 0.7 49.8

214

Bread Millet. Flour I grade

34.3

7.7 2.4 53.4

254

Butter cakes

26.1

7.6 4.5 60

297

Baranki

17

10.4 1.3 68.7

312

Dryers

12

11 1.3 73

330

Wheat crackers

12

11.2 1.4 72.4

331

Rusk cream

8

8.5 10.6 71.3

397

Wheat Flour.

14

10.3 0.9 74.2

327

Wheat flour I grade

14

10.6 1.3 73.2

329

Wheat flour II grade

14

11.7 1.8 70.8

328

Rye flour

14

6.9 1.1 76.9

326

  • Cereal

Products (100 g)

Water Proteins Fats Carbohydrates

Calories

Buckwheat unground

14

12.6 2.6 68

329

Buckwheat

14

9.5 1.9 72.2

326

Semolina

14

11.3 0.7 73.3

326

Oatmeal

12

11.9 5.8 65.4

345

Pearl

14

9.3 1.1 73.7

324

Millet

14

12 2.9 69.3

334

Rice

14

7 0.6 73.7

323

Wheat “poltava”

14

12.7 1.1 70.6

325

Oatmeal

10

12.2 5.8 68.3

357

Barley

14

10.4 1.3 71.7

322

Hercules

12

13.1 6.2 65.7

355

Corn

14

8.3 1.2 75

325

  • Vegetables

Products (100 g)

Water Proteins Fats Carbohydrates

Calories

Eggplant

91

0.6 0.1 5.5

24

Rutabaga

87.5

1.2 0.1 8.1

37

Green Peas

80

5.0 0.2 13.3

72

Courgettes

93

0.6 0.3 5.7

27

White cabbage

90

1.8 5.4

28

Cabbage

90

1.8 6.1

31

Cauliflower

90.9

2.5 4.9

29

Potatoes

76

2 0.1 19.7

83

Green onions (the pen)

92.5

1.3 4.3

22

Leek

87

3 7.3

40

Bulb onions

86

1.7 9,5

43

Carrot red

88.5

1.3 0.1 7

33

Cucumbers ground

95

0.8 3

15

Greenhouse cucumbers

96.5

0.7 1.8

10

Green bell pepper

92

1.3 4.7

23

Red bell pepper

91

1.3 5.7

27

Parsley (green)

85

3.7 8.1

45

Parsley (root)

85

1.5 11

47

Rhubarb (stemmed)

94.5

0.7 2.9

16

Radishes (red)

93

1.2 4.1

20

Radish

88.6

1.9 7

34

Turnip

90.5

1.5 5.9

28

Salad

95

1.5 2.2

14

Beetroot

86.5

1.7 10.8

48

Tomatoes (groundwater)

93.5

0.6 4.2

19

Tomatoes (greenhouse)

94.6

0.6 2.9

14

Green bean

90

4 4.3

32

Horseradish

77

2.5 16.3

71

Ramson

89

2.4 6.5

34

Garlic

70

6.5 21.2

106

Spinach

91.2

2.9 2.3

21

Dock

90

1.5 5.3

28

  • Fruit and berries

Products (100 g)

Water Proteins Fats Carbohydrates

Calories

Apricots

86

0.9 10.5

46

Quince

87.5

0.6 8.9

38

Cherry-plum

89

0.2 7.4

34

Pine

86

0.4

11.8

48

Bananas

74

1.5 22.4

91

Cherry-tree

85.5

0.8 11.3

49

Garnet

85

0.9 11.8

52

Punching bag

87.5

0.4 10.7

42

Figs

83

0.7 13.9

56

Dogwood

85

1 9.7

45

Peaches

86,5

0.9 10.4

44

Rowan garden

81

1.4 12.5

58

Black chokeberry

80.5

1.5 12

54

Plum garden

87

0.8 9.9

43

Dates

20

2.5 72.1

281

Persimmon

81.5

0.5 15.9

62

Cherry

85

1.1 12.3

52

Mulberry

82.7

0.7 12.7

53

Apples

86.5

0.4 11.3

46

Orange

87.5

0.9 8.4

38

Grapefruit

89

0.9 7.3

35

Lime

87.7

0.9 3.6

31

Mandarin

88.5

0.8 8.6

38

Lingonberry

87

0.7 8.6

40

Grapes

80.2

0.4 17.5

69

Blueberries

88.2

1 7.7

37

Dewberry

88

2 5,3

33

Strawberries

84.5

1.8 8.1

41

Cranberry

89.5

0.5 4.8

28

Gooseberry

85

0.7 9.9

44

Raspberries

87

0.8 9

41

Cloudberry

83.3

0.8 6.8

31

Seabuckthorn

75

0.9 5.5

30

White currant

86

0.3 8.7

39

Red currants

85.4

0.6 8 38
Blackcurrant

85

1.0 8.0

40

Blueberries

86.5

1.1 8.6

40

Rosehip fresh

66

1.6 24

101

Dried Rosehip

14

4.0 60

253

  • Dried fruit

Products (100 g)

Water Proteins Fats Carbohydrates

Calories

Dried apricots (uryuk)

18

5 67.5

278

Dried apricots

20.2

5.2 65.9

272

Muscatel

19

1.8 70.9

276

Sultana raisins

18

2.3 71.2

279

Cherry-tree

18

1.5 73

292

Punching bag

24

2.3 62.1

246

Peaches

18

3.0 68.5 275
Prune

25

2.3 65.6

264

Apples

20

3.2 68

273

  • Beans

Products (100 g)

Water Proteins Fats Carbohydrates

Calories

Beans

83

6 0.1 8.3

58

Shelling peas

14

23 1.6 57.7

323

Peas one-piece

14

23 1.2 53.3

303

Soybeans

12

34.9 17.3 26.5

395

Beans

14

22.3 1.7 54.5

309

Lentil

14

24.8 1.1 53.7

310

  • Mushrooms

Products (100 g)

Water Proteins Fats Carbohydrates

Calories

Fresh white mushrooms

89.9

3.2 0.7 1.6

25

White mushrooms, dried

13

27.6 6.8 10

209

Fresh boletus

91.6

2.3 0.9 3.7

31

Fresh boletus

91.1

3.3 0.5 3.4

31

Rissule

83

1.7 0.3 1.4

17

  • Meat, offal, poultry, etc.

Products (100 g) Water Proteins Fats Carbohydrates Calories
Mutton 67.6 16.3 15.3 203
Beef 67.7 18.9 12.4 187
Horsemeat 72.5 20.2 7 143
Rabbit 65.3 20.7 12.9 199
Lean pork 54.8 16.4 27.8 316
Pork fat 38.7 11.4 49.3 489
Veal 78 19.7 1.2 90
Lamb kidneys 79.7 13.6 2.5 77
Mutton liver 71.2 18.7 2.9 101
Baranja heart 78.5 13.5 2.5 82
Beef Brains 78.9 9.5 9.5 124
Beef liver 72.9 17.4 3.1 98
Beef kidneys 82.7 12.5 1.8 66
Beef udder 72.6 12.3 13.7 173
Beef Heart 79 15 3 87
Neat’s tongue 71.2 13.6 12.1 163
Porcine kidney 80.1 13 3.1 80
Pig liver 71.4 18.8 3.6 108
Pig heart 78 15.1 3.2 89
Language pork 66.1 14.2 16.8 208
Geese 49.7 16.1 33.3 364
Turkey 64.5 21,6 12 0,8 197
Chickens 68,9 20.8 8.8 0,6 165
Chickens 71.3 18.7 7.8 0,4 156
Duck 51.5 16.5 61.2 346
  • Sausage and sausage products

Products (100 g) Water Proteins Fats Carbohydrates Calories
Cooked sausage Diabetic 62.4 12.1 22.8 254
Cooked sausage Dietetic 71.6 12.1 13.5 170
Cooked sausage Doctor 60.8 13.7 22.8 260
Cooked sausage Luybitelskaya 57 12,2 28 301
Cooked Sausages Molochnaya 62.8 11.7 22,8 252
Cooked sausage Otdelnaya 64.8 10.1 20.1 1.8 228
Cooked sausages Veal 55 12.5 29.6 316
Pork sausages 53.7 10.1 31.6 1.9 332
Sausages Dairy 60 12.3 25.3 277
Frankfurters Russian 66.2 12 19.1 220
Pork sausage 54.8 11.8 30.8 324
Cooked Smoked Luybitelskaya 39.1 17.3 39 420
Cooked Smoked Servelat 39.6 28.2 27.5 360
smoked Krakow 34.6 16.2 44.6 466
smoked Minsk 52 23 17.4 2.7 259
smoked Poltava 39.8 16.4 39 417
Ukrainian smoked 44.4 16.5 34.4 376
smoked Luybitelskaya 25.2 20.9 47.8 514
smoked Moscow 27.6 24.8 41.5 473
  • Canned meats and smoked meat

Products (100 g) Water Proteins Fats Carbohydrates Calories
Beef stew 63 16.8 18.3 232
Breakfast tourist (beef) 66.9 20.5 10.4 176
Breakfast tourist (pork) 63.2 15.2 15.7 2.8 213
Sausage-meat 51.1 14.9 32.2 349
Pork stew 21 7.6 66.8 632
Smoked brisket 37.3 10.5 47.2 467
Smoked loin 53.5 22.6 20.9 279
  • Eggs

Products (100 g) Water Proteins Fats Carbohydrates Calories
Chicken Egg 74 12.7 11.5 0.7 157
Egg powder 6.8 45 37.3 7.1 542
Dry protein 12.1 73.3 1.8 7 336
Dry egg yolk 5.4 34.2 52.2 4.4 623
Quail egg 73.3 11.9 13.1 0.6 168
  • Fish and seafood

Products (100 g) Water Proteins Fats Carbohydrates Calories
Gobies 70.8 12.8 8.1 5.2 145
Pink salmon 70.5 21 7 147
Flounder 79.5 16.1 2.6 88
Crucian 78.9 17.7 1.8 87
Carp 79.1 16 3.6 96
Keta 71.3 22 5.6 138
Smelts 79.8 15.5 3.2 91
Ice 81.8 15.5 1.4 75
Bream 77.7 17.1 4.1 105
Salmon 62.9 20.8 15.1 219
Grenadier 85 13.2 0.8 60
Lamprey 75 14.7 11.9 166
Pollock 80.1 15.9 0.7 70
Capelin 75 13.4 11.5 157
Navaga 81.1 16.1 1 73
Burbot 79.3 18.8 0.6 81
Marbled rockcod 73.4 14.8 10.7 156
Sea perch 75.4 17.6 5.2 117
Perch river 79.2 18.5 0.9 82
Sturgeon 71.4 16.4 10.9 164
Sole 76.9 18.9 3 103
Blue whiting 81.3 16.1 0.9 72
Fish sword 75.2 20.3 3.2 110
Vimba Caspian 77 19.2 2.4 98
Carp 75.3 18.4 5.3 121
Saira large 59.8 18.6 20.8 262
Saira fine 71.3 20.4 0.8 143
Baltic herring 75.4 17.3 5.6 121
Herring 62.7 17.7 19.5 242
Whitefish 72.3 19 7.5 144
Scomber 71.8 18 9 153
Sheatfish 75 16.8 8.5 144
Horse mackerel 74.9 18.5 5 119
Sturgeon 74.9 17 6.1 320
Sudak 78.9 19 0.8 83
Codfish 80.7 17.5 0.6 75
Tunny 74 22,7 0,7 96
Sablefish 71.5 13.2 11.6 158
Eel sea 77.5 19.1 1.9 94
Eel 53.5 14.5 30.5 333
Hake 79.9 16.6 2.2 86
Pike 70.4 18.8 0.7 82
Ide 80.1 18.2 0.3 117
Shrimp far 64.8 28.7 1.2 134
Cod liver 26.4 4.2 65.7 613
Kalmar 80.3 18 0.3 75
Crab 81.5 16 0.5 69
Shrimp 77.5 18 0.8 83
Laminaria 88 0.9 0.2 3 5
Paste “ocean” 72.2 18.9 6.8 137
Trepang 89.4 7.3 0.6 35
  • Caviar

Products (100 g) Water Proteins Fats Carbohydrates Calories
Keta cgranular 46.9 31.6 13.8 251
Bream breakout 58 24.7 4.8 142
Pollock breakout 63.2 28.4 1.9 131
Sturgeon granular 58 28.9 9.7 203
Sturgeon breakout 39.5 36 10.2 123
  • Nuts

Products (100 g) Water Proteins Fats Carbohydrates Calories
Filbert 4,8 16.1 66.9 9,9 704
Almonds 4 18.6 57.7 13,6 645
Walnut 5 13.8 61.3 10,2 648
Peanuts 8 20.7 52.9 5 578
  • Sweets

Products (100 g) Water Proteins Fats Carbohydrates Calories
Mead 17.2 0.8 80.3 308
Fruit Drops 7 3.7 10.2 73.1 384
Marshmallow 20 0.8 78.3 299
Iris 6.5 3.3 7.5 81.8 387
Jujube 21 0.1 77.7 296
Caramel 4.4 0.1 77.7 296
Candy, chocolate s eye 7.9 2.9 10.7 76.6 396
Marshmallow 18 0.5 80.4 305
Sugar 0.2 0.3 99.5 374
Halva tahini 3.9 12.7 29.9 50.6 510
Sunflower Halva 2.9 11.6 29.7 54 516
Dark Chocolate 0.8 5.4 35.3 52.6 540
Milk chocolate 0.9 6.9 35.7 52.4 547
Waffles with French-mi fillings 12 3.2 2.8 80.1 342
Waffles with fatty fillings 1 3.4 30.2 64.7 530
Cake with a cream puff 9 5.4 38.6 46.4 544
Puff pastry with apple 13 5.7 25.6 52.7 454
Biscuit cake 21 4.7 9.3 84.4 344
Gingerbread 14.5 4.8 2.8 77.7 336
Sponge Cake 25 4.7 20 49.8 386
Almond Cake 9.3 6.6 35.8 46.8 524
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