Table of proteins, fats and carbohydrates in food

Why does our body need food? In order to obtain energy (fuel) for life and work. Food, as a result of a chemical reaction of interaction with oxygen, burns, releasing energy. Actually, something vaguely similar happens when a fire burns. There is also fuel (wood), which interacts (burns) with oxygen and releases energy (thermal). The essence is the same: when fuel burns, it does work (releases energy), which we measure using calories.

A calorie is the amount of heat required to raise the temperature of one gram of water by one degree Celsius. And one kilocalorie is the amount of heat required to raise the temperature of 1 liter of water by one degree.

Each food nutrient (Proteins, Fats, Carbohydrates), when “burned”, releases a different amount of calories. For example, 1 gram of protein provides 4 calories, and 1 gram of fat provides 9 calories. Different foods have different nutrient compositions and therefore different caloric content.

Nutritional Calculation Chart

For a balanced diet, it is necessary to select foods with such a number of calories that the total food intake for the whole day does not exceed 2000 kcal (average), and the amount of dietary fat needed by the body is calculated according to the age and weight of the person, according to his degree of physical activity.

For ease of calculation there is a table. It contains all kinds of food products. The composition of the product is divided into proteins, fats, carbohydrates, the food table has the maximum number of components. This table calculates the number of kilocalories per 100 g of product. The products in the table are divided into groups so that a person can easily find the ingredient he needs.

Meat

Seafood, fish

Dairy

Fruits and vegetables

Calorie content of dairy products

Dairy products are a valuable source of protein. However, not all dishes can provide the required dose of protein. An additional source of valuable amino acids can be the Formula 3 protein mixture from Herbalife Nutrition. It is recommended to use it in combination with Formula 1: this way you can get more benefits and adjust your diet specifically for weight loss. Such a product can completely replace one of your meals, saturating the body for a long time and helping to fight hunger. In the table below you can see the calorie content of dairy products. You can calculate the exact calorie content of a dish using a special calculator.

What is protein food?

Proteins are made up of amino acids. They can be indispensable for our body. These are substances that a person must obtain from food. What foods contain protein? The table states that a good amount of protein contains:

• meat;
• fish;
• eggs;
• milk;
• rice;
• bakery products;
• corn;
• oats;
• beans;
• chickpeas;
• lentils;
• peas.

This list of products will provide a person with complete protein, both plant and animal origin.

Why do you need to count calories?

Counting calories is an important procedure for achieving any goal, be it losing weight, maintaining weight, or gaining muscle mass. If you know your calorie intake and how to calculate your energy intake, you can easily create a menu for the day, including your favorite foods. Having the necessary information from the calorie table, you can vary the number of servings, taking into account the energy cost of any food, and not gain excess weight.

The main task of the calculations made for men and women is to provide the body with the necessary amount of energy for the whole day. Below you will find tables of calorie content of products, which will greatly facilitate the process of calculating KBJU products.

Features of fats

Fats are necessary for proper nutrition, but it is worth distinguishing between “healthy” and “unhealthy” types. Vegetable fats provide humans with unsaturated acids. They are well digestible, do not contain cholesterol, and animal fats contain harmful cholesterol, which tends to accumulate in the body. Omega-3 fatty acids are found in nuts, flaxseed oil and fish oil.

Expert opinion

Smirnov Viktor Petrovich Dietitian, Samara

Of course, using calorie tables allows you to correctly build your diet depending on your goals and objectives. But at the same time, it is much more convenient to use online calculators that give calorie content not in relation to 100 g, but in relation to the whole portion. Nowadays, you can even prepare a dish, put it on a special scale, specify the name and type of cooking from the list, and it will give you the finished amount of calories in a whole serving. Of course, it's much more convenient. It is also very important to remember that in addition to calorie content, ideally you need to take into account the digestibility of nutrients from a given food product. It is known that their absorption from animal products is higher than from plant products. Thus, the digestibility of carbohydrates from animal foods reaches 98%, and from fruits - only 90%.

Secrets of eating carbohydrates

These substances must be included in the daily diet, as they bring energy to the body. Energy is provided by complex and simple carbohydrate compounds. It is better to consume complex carbohydrates because they produce energy and do not form fat cells, unlike simple compounds. Complex carbohydrates are: vegetables, rice, beans, oatmeal.

• Which foods have the most healthy carbohydrates?
• Calorie content of vegetables and fruits
• Proteins, fats and carbohydrates - principles of proper nutrition

How to use our service?

It should be understood that for normal functioning the body requires a certain amount of calories, for example, men need about 2000-3000 kcal, and women 1500-2500. At the same time, food should be as healthy as possible and contain the correct “amount” of BJU. Depending on the chosen nutritional system, the body needs different amounts of nutrients. Our table of foodstuffs and calories will help you when creating your own menu.

Let's look at a clear example: you work out hard in the gym and want to gain muscle mass. To do this, you will need proteins (daily value = your weight * 1.3 grams), fats (daily value = your weight * 5 grams) and carbohydrates (take up the rest of the daily calories). Next, you make all the necessary calculations and determine the norm of BJU for one meal (divide the total amount of BJU per day into 5 or 6 meals). After that, using the table, you select a set of necessary ingredients and get a complete lunch, dinner or breakfast. The BZHU ratio depends only on your ultimate goal.

If your weight suits you completely, you can adhere to the following ratio of proteins, fats and carbohydrates, respectively - 25%/25%/50%. For those who want to lose weight, the percentage should look like this - 50/20/30.

Do not forget that the nutritional value of dishes is influenced by the way they are processed; for example, fried and boiled chicken breasts will have different amounts of calories in their composition. Keep this in mind when creating your own meal plan!

Diet menu for weight loss for a week

1 day

1. Sandwich with cheese and lettuce with butter. Coffee or tea of ​​your choice.
2. Cottage cheese 0-5% fat, fruit of your choice.
3. Steamed chicken or turkey breast along with vegetables. Tea or mineral water.
4. Fruit salad.
5. Boiled fish with broccoli. Fruit drink or mineral water.

Day 2

1. Oatmeal with pieces of fruit. Tea or coffee.
2. A glass of kefir or fermented baked milk 1-2.5%.
3. Meat with vegetables, steamed or in the oven. Tea or mineral water.
4. Fruit of your choice.
5. Fish cutlets with vegetable salad. Mineral water.

Day 3

1. Omelet with a piece of bread. Tea or coffee.
2. Sandwich with vegetables.
3. Buckwheat with steamed meat cutlets. Dried fruits compote.
4. A glass of yogurt.
5. Boiled fish with vegetables. Mineral water.

4 day

1. 2 boiled eggs. Tea or coffee.
2. Cottage cheese.
3. Pasta with vegetable dressing. Tea or mineral water.
4. Fruit of your choice.
5. Boiled fish with green beans or broccoli. Mineral water or dried fruit compote.

5 day

1. Oatmeal with fruits and nuts. Tea or coffee.
2. Fruit of your choice.
3. Meat cutlets with vegetables. Dried fruits compote.
4. Sandwich with vegetables.
5. Curd cheesecakes and fruit salad. Mineral water.

Day 6

1. Cottage cheese casserole with fruit. Tea or coffee.
2. Vegetable or fruit smoothie.
3. Vegetable soup with stuffed zucchini and rice. Tea or mineral water.
4. Granola made from fresh fruits, nuts and low-fat yogurt.
5. Pink salmon steak with vegetable salad. Mineral water.

Day 7

1. Semolina with fruits and berries. Tea or coffee.
2. Yogurt and cheese sandwich.
3. Chicken breast with vegetables in soy sauce. Fruit drink or compote.
4. Toast with vegetables.
5. Salad of vegetables, nuts and seafood. Mineral water.

The table of caloric content of products and ready-made meals allows you to save time on independently searching for data on certain products, as well as on calculating the daily calorie intake.

Although all data has been carefully calculated, the actual calorie content of each dish will differ slightly from those presented in the table. The reason for this is different recipes, products and cooking methods. But since there is no point in sending every portion of food for examination, you can use the average values ​​from the tables without losing the quality of the calculations.