Calorie content of meat, fish and seafood: table of calorie content per 100 grams

Calorie content of meat. The benefits and harms of different meats

From childhood, a person is taught that meat is an important component of his diet. It is this that gives him full vitality and strength and saturates the body with useful microelements. However, there are also opposing opinions among those who adhere to vegetarianism and veganism.

Vegetarians do not consume meat products, but include milk and eggs in their menu, and vegans eat exclusively plant foods.

On the other hand, a person is also guided by his faith. During Orthodox fasting, a person excludes meat products and products from his diet, which has a healing and preventive effect. Muslims, for example, do not eat pork at all, and they do themselves a huge favor, since this meat contains a lot of cholesterol.

meat: types and calorie content

Most nutritionists are confident that a diet without meat is not able to satiate a person and give him enough energy for full life. The thing is. that this product contains many useful amino acids that make the body work properly. Meat contains a lot of proteins, as well as fats.

It is also worth noting that meat has a very high percentage of water content, on average it is about 75%. The fat content of the product and its protein content depend on the variety and part of the body.

You can get a huge amount of important microelements from meat:

• zinc
• iron
• iodine
• magnesium
• potassium
• vitamin E
• vitamin A
• B vitamins
• vitamin D

It is simply impossible to imagine life without meat products. And if we talk about the benefits of meat, then first of all in this matter you need to take into account its type and the amount eaten. The meat of young animals is considered the healthiest because it contains much protein than fat. In order to saturate the body, the human norm of meat per week is half a kilogram. Not a large amount of it makes brain cells work actively, and even prevents bone fragility.

The importance of calculating GI in diabetes

It is important for diabetics to ensure that blood sugar levels do not increase, but remain at a relatively constant level. In a healthy body, this function is performed by insulin.

For a diabetic, there are only two options: take special medications and monitor the foods you consume.

The last point includes eating foods that do not increase glycemia or increase it slightly.

For a diabetic, there are only two options: take special medications and monitor the foods you consume. The last point includes eating foods that do not increase glycemia or increase it slightly.

There are two classifications of GI:

Food:

• low: <.55
• average: 56-69,
• high: >.70.

For the daily diet:

• low: <.45
• average: 46-59,
• high: >.60.

The division of the classification is due to the fact that when consuming foods with a low glycemic index (below 55), the total index per day will already be in the range of 55-60. Therefore, when compiling a daily diet in conditions of chronic diseases such as diabetes, you should focus on the general daily index of around 45 units.

The glycemic index is an indicator that should be considered in conjunction with the nutritional value of the product.

The glycemic index depends on:

• type composition of carbohydrates,
• method of preparing food,
• method and time of storage of products,
• fiber,
• ratio of proteins and fats.

The table shows the average values.

Misconceptions

Many people believe that by eating only foods with a low glycemic index, glucose levels in diabetes will decrease. But keep in mind:

• Weight gain occurs when excess glucose passes into fat mass, but its main function is to provide the body with energy and glycogen, that is, completely eliminating carbohydrates from the diet is prohibited!
• GI is a relative parameter. For example, a spoonful of sugar dissolved in tea or coffee is less harmful than a baguette. But the GI values ​​of sugar are lower than those of baguette.
• Low glycemic index foods sometimes lead to the “double glucose” effect. For example, when eating low GI food for breakfast, but with a lot of carbohydrates. As a result, glycemia is formed due to incoming carbohydrates.

We also recommend reading about bread units of products

For example, sausages have a low glycemic index, but contain up to 80% fat, which will increase body weight.

Calorie content of meat: table per 100 grams

Of course, half a kilogram is an average amount. which is worth eating. Those who play sports and regularly experience heavy physical activity need more protein, which means more meat. A well-composed table of meat calorie content will help you calculate the correct diet:

There are not many contraindications for meat. All of them are that people suffering from all forms of obesity and problems with cardiovascular diseases are not recommended to eat fatty meats and limit their consumption of pork, as it contains a lot of cholesterol. In such cases, it is recommended to cook the meat either in water or steamed, without oil.

Pork. The benefits and harms of meat

Pork is the most common type of meat and the most beloved by modern humanity. The debate about the benefits and harms of pork continues to this day. Many nutritionists are confident that it is quite difficult for the human body, others argue that the amount of nutrients is simply irreplaceable and insist that it should be consumed regularly, but in limited quantities.

First of all, it is worth noting that the fatty layer of pork, that is, lard, has many useful microelements that ensure the health of the nervous system. Only these substances are capable of restoring nerve cells in the body, namely:

• arachidonic acid - capable of regulating human hormonal levels
• Selenium - has a beneficial effect on brain function, thereby improving a person’s mental abilities

pork
In addition to these two important substances, a number of other useful substances can be identified:

• all B vitamins are present in pork in sufficient quantities
• vitamin A
• vitamin PP
• vitamin C
• potassium
• magnesium
• phosphorus
• iron
• manganese
• sulfur
• iodine
• nickel
• chlorine
• cobalt
• tin
• zinc
• sodium
• fluorine
• molybdenum

Such a huge set of microelements confidently suggests that pork is not only possible, but necessary! In addition, under increased loads, only pork is able to restore strength in the muscles and develop them.

When eating pork, be aware of its fat content. The fattier the meat, the more calories it contains. The fattest parts are considered to be the neck and flank (fat), and the leanest is considered to be the tenderloin.

Beef. The benefits and harms of meat

Beef is not as popular as pork, but nevertheless it is considered one of the healthiest types of meat. It is often included in dietary and therapeutic diets. This meat is rich in protein, and is also a source of all the important and necessary amino acids for humans. Beef differs from other meats in that it is very well absorbed by the body. Meat has an indispensable property - to neutralize the increased acidity of the stomach. That is why beef is recommended for those who suffer from gastritis and ulcers.

beef

Red beef meat is very rich in zinc, which means that it is incredibly beneficial for the female body. in addition, it is often included in the diet for those who periodically suffer from anemia. The harm of this meat is a rather complex issue, but all nutritionists and doctors have come to the same conclusion: cattle meat is harmful only if the animal is constantly fed with nitrates and pesticides.

Unfortunately, more and more often people who breed animals inject them with numerous antibiotics and growth hormones. This significantly degrades the quality of the meat. In addition, improper storage of meat is the cause of poisoning and consumption of harmful products. Beef cannot be thawed and frozen several times. In such cases, it becomes a source of carcinogens.

Poultry: chicken, turkey, duck. Benefits and harms

Chicken meat is the most famous and in demand both in our country and abroad. This is the most affordable and delicious meat of the entire range. Any meat dish can be safely prepared from chicken: cutlets, dumplings, kebab, goulash and even shish kebab. Chicken meat is best absorbed by the human body and is famous for being a healthy low-calorie product.

It is interesting to note that chicken meat contains no more than 190 kcal per 100 grams of product, and if it is boiled, only 137 calories will remain in it. That is why chicken meat is considered dietary and is often prescribed to those trying to lose weight. However, if you decide to fry the chicken, you risk increasing its calorie content by 190 to 220 kcal. Give preference to meat cooked by steaming, in a slow cooker or in water, since in addition to a low percentage of fat content, it contains less cholesterol.

chicken's meat

Chicken meat is a source of protein; it is often consumed by athletes, as in combination with other foods and physical activity their muscle mass increases. And this product can effectively eliminate hunger by saturating the body with beneficial B vitamins and vitamin A.

When eating chicken, you need to be careful about the choice of poultry, as only home-grown poultry is the healthiest. The product that is on supermarket shelves is most likely industrial, injected with antibiotics. Such meat contains many harmful substances.

• Turkey meat is very similar to chicken, but it is still not the most popular product. Turkey meat has the excellent property of being easy to digest. That is why this product is recommended for those who want to lose weight or have digestive problems.
• There are so many useful substances in turkey meat that it surpasses all other types. There is enough sodium in it, which is why miao has a slightly salty taste. Regular consumption of this meat in the diet promotes the process of hematopoiesis in the body.
• Turkey breast copes well with the feeling of hunger. It is best to boil or steam the meat; the amount of microelements is preserved during this treatment. You can multiply the benefits by adding green peas as a side dish to the meat, which goes well with it

turkey carcass
Duck is rightfully considered a delicacy and a festive dish. It has been noticed that men have a special passion for it, since it has a beneficial effect on “men’s health” and this is no wonder, because it is rich in:

• folic acid
• iron
• potassium
• copper
• riboflavin
• sodium

Uta is tasty, but quite fatty meat, which means it is not dietary. But if you do not use it too often, you can get undoubted benefits from this product. Fatty acids can negatively impact the health of those who suffer from cardiovascular disease. And you shouldn’t overuse duck because of the high cholesterol levels in the meat.

duck meat

Guinea fowl meat is a curiosity for those who do not raise this bird at home. It is very different from chicken and is not as fatty and high in calories in comparison. Meat contains many useful microelements:

• histidine
• valine
• threonine
• riboflavin
• B vitamins
• chlorine
• sulfur
• iodine
• chromium
• copper
• manganese
• potassium
• sodium
• calcium

guinea fowl carcass

Guinea fowl meat is recommended to be consumed during pregnancy, illness, children and the elderly to replenish the supply of microelements and improve digestion.

Complex dishes

Buckwheat dishes, to which vegetables or meat are added, can be served as a complete breakfast or dinner.

Often, a cooked piece of meat is mixed with ready-made porridge and everything is stewed in a saucepan in water, with the addition of a small amount of vegetable oil.

Boiled beef tongue is another product with which you can prepare complex dishes for a diabetic tomorrow or dinner.

Complex buckwheat dishes will become a complete first breakfast or dinner for a diabetic.

Everything should be selected based on GI indicators. The daily diet includes vegetables, fruits, cereals and animal products. The amount of vegetable oil consumption must be reduced to a minimum.

The norm of fluid intake for a diabetic is at least 2 liters per day. You can also calculate your individual dose based on calories consumed. There is one milliliter of liquid per calorie.

The basic principles of diabetic nutrition can be identified:

1. low GI foods;
2. low-calorie food;
3. fractional meals;
4. drinking at least two liters of fluid per day;
5. five to six meals;
6. exclude alcoholic beverages from the diet;
7. do not starve or overeat.

The last meal should be at least two hours before going to bed. The optimal second dinner would be a glass of fermented milk product (kefir, fermented baked milk, yogurt) and one apple.

In addition, a diabetic should pay attention to moderate physical activity every day. Thus, they promote faster absorption of glucose entering the blood. The following activities are permitted:

The following activities are permitted:

• swimming;
• race walking;
• jogging;
• yoga.

The video in this article talks about the benefits of buckwheat porridge for diabetes.

Low-calorie diets that contain buckwheat porridge are now in fashion not only because of girls trying to lose weight, but also because the number of people with diabetes mellitus (DM) has increased. Every year there are only more and more diabetics, but a cure for this disease has not yet been created.

The main problem of people with diabetes is the lack or poor perception of insulin produced by the pancreas, which is responsible for transporting glucose from the blood to the body's cells. Due to the fact that there is not enough hormone, the concentration of sugar increases and the person’s blood vessels begin to collapse. At the same time, creating a new menu to normalize sugar levels is not so simple, because you need to know not only the number of calories in a certain product, but also its . This indicator is responsible for the degree of digestion of food and has a scale from 0 to 100, where 100 is the GI of glucose.

It is divided into 3 types, namely low (up to 39), medium (up to 69) and high (70 and above). At the same time, when eating food with a GI of up to 70, a person remains full much longer, and the concentration of sugar in the body does not particularly increase. When consumed, a person gains quick energy and if the resulting strength is not used in time, it will settle as fat. In addition, such food does not saturate the body and greatly increases blood glucose levels and insulin production.

In addition to being useful for diabetes and for weight loss, cereals are useful for athletes during the period of drying out the body, since they need food that contains a lot of slow carbohydrates with a low glycemic index and a meager amount of calories.

Calorie content of fish: table per 100 grams

Any fish, river or sea, contains many elements beneficial to the body. Fish is an integral part of any person’s diet, so it should be eaten often, but in moderation. It contains many minerals and fatty acids that are essential for the human body.

fish: benefits and calorie content

Besides. it has many advantages and only positive effects on a person:

• Makes the percentage of cholesterol in the blood significantly lower
• Able to strengthen the walls of blood vessels. heart muscle and provide useful microelements for the brain, which improves its functioning
• A person who regularly eats fish feels much better
• When fish is included in the main diet, blood quality improves
• Fat metabolism in the human body becomes better
• Fish gives “youth” and a person can look good
• Fish is a good prevention of diseases such as angina pectoris and even diabetes.

Calorie table for different types of fish:

By eating fish, you can very often completely protect yourself from strokes and heart attacks.

It has been noticed that some varieties of fish, namely the sturgeon and herring families, can improve the quality of vision, the condition of the skin, hair and nails. When choosing fish, pay attention to the condition of its fins, gills and scales. The less the fish succumbed to human “attacks” and the younger it is, the larger and richer its composition will be.

fish is good for health

• Fish contains a lot of vitamin D, which is so necessary for healthy bones.
• Fish normalizes digestion and reduces the amount of fat in the blood
• It has been observed that regular consumption of fish reduces the risk of breast and intestinal cancer.
• Eating fish three times a week promotes normal functioning of the thyroid gland and prevents its diseases.

Fish oil is the healthiest component of fish. In order to obtain maximum fatty acids. you need to eat fish such as herring or pike.

What kind of fish is best to buy in order to achieve good results in losing weight?

The calorie table shows that the best option is low-fat cod. 100g of product provides 69 kcal. It has few bones, almost no cholesterol and contains phospholipids. You can eat this delicious lean fish for dinner without worrying about your figure. But cod liver contains 70% fat!

This list includes pike, blue whiting, pollock, pike perch, hake, and tuna. Their calorie content is less than 100 kcal. There are no carbohydrates in these types of fish, but proteins and other microelements are abundant!

Seafood. Benefits and harms for humans

It's no secret that since ancient times, people have included seafood in their main diet. Everyone should try some seafood delicacy at least once in their life. They are incredibly tasty and healthy and very different from any other food. The modern market is increasingly filled with various items:

• crab meat
• mussels
• oysters
• lobsters
• lobsters
• shrimps
• squid
• octopuses
• scallops

These products have become popular restaurant dishes, replacing the usual crayfish. In addition, people began to actively eat seaweed, adding it to salads, seasoning it with garlic and oil. seafood differs not only in taste, but also in its high content of nutrients and nutrients. “Seafood” contains a huge amount of iodine, as well as calcium, iron, phosphorus and magnesium.

seafood

• Scallops , have become very popular lately . having a huge content of zinc, sulfur and a group of vitamins B. Including scallops in the diet, you can “saturate” the body with useful microelements and prevent many diseases
• Seafood is incredibly rich in protein, so easily digestible by the human body and beneficial for bones and muscle mass.
• To get the most out of seafood, you should always cook it. This will eliminate the presence of sticks in the food and eliminate poisoning
• Oysters are the richest product in vitamin D, the deficiency of which leads to cancer. In addition to vitamin D, they contain a lot of vitamin A and the most concentrated iodine
• Octopus is a marine animal that has a huge amount of fatty acids that are necessary and beneficial for humans. It allows you to prevent heart disease and even atherosclerosis. Octopus is very easy to digest
• Seaweed is a source of iodine. You need to eat it wisely and no more than forty grams per day. It is a low-calorie product with a high content of vitamins
• Crabs are a protein food with a low fat content. This is not just a delicacy, it is a dietary product for humans. They are high in healthy omega 3 and omega 6 fatty acids.
• Squids are sources of vitamins A, E, C and PP. They are an excellent preventative against heart and blood vessel diseases.
• Shrimp contain a lot of potassium and iodine. They are high in omega 3 fatty acids. Regular consumption of shrimp reduces the risk of cancer and improves the functioning of the immune system
• Mussels are “champions” in terms of protein content. They contain more protein than any meat or fish. They are low in calories and contain many beneficial microelements

Average GI

Calorie content of seafood: table per 100 grams

Like any product, seafood requires proper consumption. The seafood calorie table will help you calculate the diet for everyone:

Fat categories

Fat content is an important parameter of fish value. Depending on this, seafood is divided into three categories:

1. The first category includes low-calorie fish, which contain less than 4 percent fat.
2. The second category includes fish products with a fat content of up to 8.5%.
3. Fish with more than 8.5% fat is considered the most high-calorie fish and is included in the third category.

But the fat content changes and it all depends on what time of year it is. During the breeding season, fish are considered the fattest.

Protein content can range from 14 to 27 percent, and fat content varies from 0.3 to 36 percent, regardless of the fish breed.

Recipes

Since fish loses its low calorie content when fried, it is better to cook it in the oven. Baking in foil will ensure the safety of all useful substances. Seafood makes excellent salads.

• Flounder baked with tomatoes (57 kcal)

Rub 0.5 kg of gutted flounder on all sides with pepper and salt (any spices to your taste). Pour in 100 ml lemon juice. Cover and refrigerate for a couple of hours. Place on a baking sheet greased with oil. Cut 300 g of tomatoes into large circles - this will be the top layer. Place in the oven (180°C) for 35 minutes.

• Macrurus baked in tomato juice (56 kcal)

Cut 1 kg of gutted grenadier into portions. Rub with pepper, salt, and spices to your taste. Pour in 100 ml lemon juice. Cover and leave under the marinade for a quarter of an hour. Place on a greased baking sheet in layers: grenadier, grated carrots (200 g), diced leeks (150 g), chopped basil (20 g). Sprinkle lemon juice on top. Pour a glass of tomato juice with pulp. Place in the oven (180°C) for half an hour.

• Cod baked in foil in French (92 kcal)

Cut 0.5 kg fillet tracks into portions. Rub with pepper, salt, spices to your taste, sprinkle with lemon juice. Boil 100 g of carrots and 400 g of potatoes in advance, cool, and cut into small pieces. Spread foil on a baking sheet. Place the cod on it, surround it with chopped vegetables, and cover with onion rings (150 g) on ​​top. Sprinkle with thyme. Mix 50 ml of dry white wine and 150 ml of 10% cream. Pour the mixture over the cod. Wrap the foil. Place in the oven (190°C) for 25 minutes.

• Lenten seafood salad (94 kcal)

Boil water, salt it, add bay leaves and allspice. Boil 200 g of mussels, 400 g of squid and 100 g of shrimp in it. Cool seafood. Cut the squid into small cubes. Grind 100 g of onion. Peel and seed 120 g of ripe pear and cut into cubes. Mix 40 g of Dijon mustard with 20 ml of lemon juice and 15 ml of olive oil. Mix all ingredients thoroughly. The salad, despite its low calorie content, is suitable for a holiday table.

Nutritional Index

This indicator is calculated taking into account the amount of vitamins, minerals, amino acids, and phytoelements included in the product (does not include lipids and carbohydrates). This uses a 100-point scale, with 0 being the lowest nutritional value and 100 being the highest.

Fresh green vegetables have the highest CPI: lettuce, Brussels sprouts and fork sprouts. They are followed by firm green vegetables that can be used either fresh or frozen (asparagus, broccoli, artichoke, celery, cucumbers, zucchini).

Non-green vegetables, legumes and fresh fruits have approximately the same CPI (about 50). The position of 35 units is occupied by vegetables that contain starch (potatoes, rutabaga, pumpkin, carrots, parsnips). The next place was given to cereals and various types of nuts (22 and 20). The following products have a CPI of 15 and below:

• fish;
• dairy products;
• meat;
• eggs;
• cheeses;
• processed cereals, wheat baked goods;
• butter, margarine;
• all kinds of sweets.

Sample menu for a healthy diet and diabetes

1. Breakfast: boiled fish, cabbage and apple salad, slice of bread, unsweetened tea.
2. Snack: tea without sugar, vegetable puree.
3. Lunch: vegetable soup, a piece of boiled beef, bread, an apple, a glass of still mineral water.
4. Snack: cheesecakes, compote.
5. Dinner: boiled egg, meat cutlets with cabbage, bread, tea.
6. Snack: a glass of kefir.

Adelina Pavlova

General nurse. More than 40 years of working experience. Retired copywriter.

More about the author

Last updated: September 28, 2019

Lean fish rich in protein. A little about proteins

Proteins are high molecular weight organic substances. They consist of different amino acids, which are combined in different ways. There are more than 5 million different proteins in the human body.

A person cannot live without consuming protein, since this substance is involved in all vital processes. It contains 22 amino acids. About half of them the body cannot produce on its own. He is also unable to do without them.

Main functions:

• regeneration of cells and tissues;
• they are an integral part of enzymes;
• normalization of hormonal levels;
• protecting the body from infections and external irritants;
• providing access to blood cells of oxygen, vitamins, etc.

Foods rich in protein and fiber are foods of animal and plant origin. Proteins are found in meat, fish, eggs, milk, cheese, cereals, etc. Fiber is found in vegetables, fruits and herbs. This substance is not absorbed by the body and, when consumed in large quantities, leads to intestinal problems.

Types of proteins

There are 2 types of protein products:

1. Animals. They are quickly absorbed, but during a diet they should be consumed in moderation due to their high fat content. During fasting days, you can eat lean meat: chicken, turkey, rabbit. It is better to avoid pork and lamb. Dairy products are allowed, but only low-fat.
2. Vegetable. They are absorbed much more slowly. But they are optimal for any diet, because they are low in calories.

They should be consumed in a balanced manner, since an excess or deficiency of these substances in the body can negatively affect health.

How to choose and consume seafood correctly?

When buying seafood, you need to evaluate its appearance. Due to their short shelf life, they are deep frozen before shipping to maintain their freshness. Therefore, pay attention to the following points:

1. If the seafood itself inside the bag is stuck together or covered with a thick layer of ice, it means that it was defrosted and then re-frozen. This is absolutely impossible to do.
2. The packaging must not be damaged.
3. There should be no plaque or dark spots on the surface of seafood.