First meal. Calorie table and chemical composition of recipes.


Why do you need to know your daily calorie intake?

Of course, if you are in great shape and eat right, then you don’t need to know about it. If you can’t get rid of a couple of extra pounds even though you are on a diet, it is imperative to know the number of calories you eat per day. After all, even if their quantity is insufficient, the body will not be able to waste your accumulated kilograms, fearing that “hungry” days will soon come.

For example, a girl, based on her age and activity, needs an average of 1600-2200 calories per day. In this case, food should include fats, proteins and carbohydrates in a ratio of 15%, 25% and 60%.

Using the table, you can choose your favorite dishes that will be tasty and satisfying. The table shows not only the calorie content of the finished dish, but also the content of proteins, fats and carbohydrates. All data is given per 100 grams of product.

How many calories are in soup

There is no need to worry about the calorie content of soups, but sometimes it is not a bad idea to think about how many calories are in the soup.

In soups, the calorie content depends on the products on which and from which they are prepared. Therefore, in order to understand how many calories are in the soup, you should clarify in which soup the calories will be measured. For example, the calorie content of soup can be measured using a cooking table. In it you can see the number of calories in pea soup or chicken soup.

Chicken soup contains 211 kcal per 250 gram bowl of soup. Pea soup has a calorie content of 242 kcal per 250 gram bowl of soup. Mushroom soup contains 50.9 kcal per 250 gram bowl of soup. Solyanka contains approximately 320 kcal per 250 gram bowl of soup.

Calorie table for salads

The calorie content of any salad depends on the ingredients. Pay attention to dishes that include healthy foods - vegetables, lean meat, eggs, low-fat cheeses. In addition to the fact that a serving of this salad contains a small number of calories, your body will receive many vitamins and nutrients. Calorie table for salads

Salad namekcalCalories per 100 gBProteins, gZhBir, gCarbohydrates, g
Tomato, cucumber and pepper salad22,310,84,9
Tomato and cucumber salad with sour cream581,24,63,1
Tomato and cucumber salad with vegetable oil89,60,87,64,8
Tomato and cucumber salad with mayonnaise144,50,815,44,9
Radish with sour cream70,11,956,6
Tomatoes with garlic70,83,81,810,2
Fresh cabbage salad with apples33,21,40,16,2
Sauerkraut27,41,70,15,4
Sauerkraut and beet salad40,61,80,18,2
Vegetable vinaigrette76,51,64,86,7
Vinaigrette with herring119,64,66,810,4
Beet salad with prunes, nuts and garlic280,97,615,230,9
Salad with crab sticks and corn102,14,92,79,7
Greek salad188,44,117,44,2
Olivier salad with sausage197,85,516,57,8
Herring under a Fur Coat208,18,217,94,1
Salad Tenderness213,55,98,830,2
Kremlevsky salad250,85,921,88,4
Mimosa salad292,16,627,84,6
Caesar salad301,214,916,825,9
Salad Capital323,815,625,84,6

The table shows that the lowest calorie content is for salads prepared from fresh vegetables and sauerkraut, and the highest is for holiday salads dressed with mayonnaise. Even Caesar salad, which many people mistakenly consider to be dietary, contains about 300 calories!

Remember that the table does not indicate the exact number of calories, since this indicator depends on what you season the salad with and in what quantity. For example, mayonnaise and sauces, especially high-fat ones, can turn a healthy light salad into a very fatty and high-calorie salad.

It is better to replace mayonnaise with unsweetened yogurt, which has only 15 calories per tablespoon and less than one gram of fat. As for the usefulness of the included ingredients, for example, eggs and meat are a good source of protein, vegetables contain vitamins and fiber. While dishes with different types of sausages and smoked meats contain salt, preservatives and a lot of fat.

Useful properties of soups

Soups are good for the human body. They stimulate digestion, are easy to digest and contain trace elements and vitamins, and also saturate the body well.

In addition, soups contain minimal calories, so they are excellent for both dietary nutrition and for nursing sick people. Some soups, for example, chicken broth or fish soup, help with viral diseases. They soften coughs, strengthen the body and even act as an antipyretic.

Many soups contain minimal calories, but if you add pasta, cereals and fats, the calorie content of soups will increase significantly. If we talk about meat broths, then in such soups the calories increase slightly. In addition to the low calorie content of soups, they nourish our body with microelements, vitamins and ballast substances.

Soups contain water, which is necessary for the human body. Vegetable fiber is easily digested due to heat treatment. But you should remember that the longer the soup is cooked, the less beneficial substances will remain in it.

Soups help prevent the development of stomach cancer and are a preventive measure for cardiovascular diseases.

During the cold season, soups are considered the best food. They warm, improve metabolism, and give the human body energy and warmth.

Calorie table for soups

The same can be said about the calorie content of soup.
Any dish directly depends on the products that are included in it. It is also important what broth the soup was prepared with - lean beef, fatty pork or diet chicken. The table shows that the broth contains a minimum number of calories, but when you add cereals, pasta, or frying in oil, the calorie content increases significantly. Calorie table for soups

Soup namekcalCalories per 100 gBProteins, gZhBir, gCarbohydrates, g
Vegetable broth12002,3
chicken broth212,41,10
Beef broth263,71,30
Pork broth293,21,50
Bean soup66,11,84,64,4
Pumpkin puree soup49,21,22,54,8
Rassolnik with pearl barley in meat broth61,42,52,38,1
Pea soup542,32,85,4
Mushroom soup with potatoes72,70,86,14,6
Mushroom cream soup83,51,57,24,4
Chicken noodle soup (vermicelli)68,13,12,13,7
Chicken soup with potatoes49,22,71,13,2
Soup with meatballs114,25,79,15,9
Canned fish soup52,32,43,43,3
Solyanka meat team167,812,110,43,9
Lenten vegetable borscht34,31,41,34,4
Vegetable borscht with fried60,81,44,44,4
Borscht with chicken1287,510,24,4
Borscht with beef131,68,59,34,4
Borscht with pork133,88,39,74,4
Lenten cabbage soup from fresh cabbage32,91,11,83,8
Sauerkraut cabbage soup29,71,11,83,4
Shchi with chicken102,57,213,13,8
Shchi with beef104,99,310,23,8
Cabbage soup with pork106,2910,63,8

The same can be said about the calorie content of soup. Any dish directly depends on the products that are included in it. It is also important what broth the soup was prepared with - lean beef, fatty pork or diet chicken. The table shows that the broth contains a minimum number of calories, but when you add cereals, pasta, or frying in oil, the calorie content increases significantly.

At the same time, even low-calorie soup provides good saturation, so first courses are often included in many diets. Such dishes include mushroom, chicken, and also fashionable vegetable puree soup, of course, without frying.

Beef soup in other servings:

50

0.5

QtyA portionCaloriesIn the counter
100 g50
1 g0.5
123 1 cup = 246.67g123
146 1 cooked package = 292g146
123 1 Serving (1 cup) = 245g123

Calorie table for second courses

Lunch should be the most satisfying meal of the day, but moderate in calories.
The category of “highest fat and high-calorie dishes” listed in the table includes fried pork cutlets, breaded chicken and fish, and fast food from McDonald’s. Calorie table for second courses

Name of the dishkcalCalories per 100 gBProteins, gZhBir, gCarbohydrates, g
Beef Goulash156,714,710,63,1
Pork goulash237,313,916,63,2
Steamed chicken cutlets127,514,95,22,7
Fried chicken cutlets177,614,88,12,8
Steamed turkey cutlets138,9156,72,7
Steamed fish cutlets86,814,61,62,9
Fried fish cutlets142,314,55,92,9
Steamed beef cutlets128,616,16,22,7
Steamed pork cutlets203,315,210,93,1
Chicken chop187,217,68,95,4
Pork chop249,119,215,91,4
Grilled or baked chicken179,818,38,30
Pork stewed or steamed256,513,818,13,4
Beef stew178,914,712,43,2
Cabbage rolls with minced meat and rice222,47,114,612,9
Stuffed peppers179,86,911,110,1
Liver stewed in sour cream151,116,26,85,6
Fried liver with onions188,116,19,95,9
Pollock fried in batter194,816,210,86,3
Fried cod122,316,35,30,3
Steamed salmon195,118,813,20
Baked pink salmon138,319,56,20
Meatballs (hedgehogs) with rice217,114,311,611,2
Meat in French243,41418,62,1
Pilaf with chicken222,111,99,818,7
Pilaf with pork265,413,212,617,3
Beef pilaf218,813,49,118,9
Cabbage stewed with meat143,711,15,610,5
Fried potatoes with mushrooms122,42,67,312,9
Potato dumplings178,13,94,532,3
Dumplings with cottage cheese191,39,45,328,8
Dumplings with cabbage142,23,64,123,1
Homemade dumplings271,212,111,628,4
Hamburger29512,214,124,5
California rolls1767,18,917,2
Philadelphia rolls142,29,16,912,9

When calculating the calorie content of ready-made dishes, do not forget that meat, fish and seafood contain water (especially when frozen), which increases the volume of the food. When cooked, meat loses from 15 to 40% of its original weight. Weight loss depends on the time and type of heat treatment. As for the ratio of fats and proteins in boiled and raw meat, it also does not remain unchanged.

In fried meat, the fat content increases significantly.

Vegetable soup recipe

The most popular vegetable soup recipe is a soup made from six onions, two fresh tomatoes, white cabbage, two bell peppers, a bunch of celery and a vegetable stock cube.

All vegetables need to be chopped, added to a saucepan with water, added spices and cooked over medium heat for about ten minutes. Then reduce the heat and cook the soup until the ingredients are ready. When cooking vegetable soup, add minimal or no salt at all. Also, do not get carried away with hot spices, as they greatly whet your appetite. Your healthy, unique and healthy soup is ready. It is low in calories, so it can be eaten in unlimited quantities throughout the day.

Prepare soups and do not forget that your growling hungry stomach will be grateful to you for giving it a plate of delicious and warm vegetable soup.

Calorie table for cereals and side dishes

There are a lot of calories in porridge, even when compared with potatoes or pasta, but the benefits of the first course are greater.
Any type of cereal is a source of B vitamins and microelements. Eat porridge for breakfast, then the calories will not harm your figure, but will benefit your body. The table shows the calorie content of porridges cooked in water and milk, without added sugar, as well as ready-made side dishes from cereals. Calorie table for cereals and side dishes

Name of cereal/porridgekcalCalories per 100 gBProteins, gZhBir, gCarbohydrates, g
Buckwheat porridge on water111,34,91,221,5
Buckwheat porridge with milk209,410,25,828,8
Oatmeal on water (Hercules)95,73,11,416,7
Oatmeal with milk194,58,96,124,6
Semolina porridge with milk223,110,15,432,6
Millet porridge on water116,73,61,423,2
Corn porridge on water109,52,90,424,9
Rice porridge with milk214,18,25,131,2
Pea porridge on water80,16,10,112,9
Barley porridge on water79,82,60,315,6
Millet porridge with pumpkin in milk174,18,37,124,9
Boiled pearl barley118,33,40,523,6
Boiled rice116,12,30,524,8
Boiled beans122,67,80,621,4
Boiled green beans (asparagus)22,12,20,12,5
Boiled potatoes83,42,30,116,9
Fried potato198,72,39,923,6
Boiled potatoes in their jackets78,82,30,115,1
Mashed potatoes with water83,12,20,115,8
Mashed potatoes with milk132,25,12,419,9
Boiled pasta (spaghetti, noodles)113,53,60,423,4
Stewed cabbage98,82,45,89,7

The calorie table file for ready-made meals can be downloaded for free from the link - https://yadi.sk/i/0P6o8_komKuwm.

Remember that 10 grams of butter added to a bowl of porridge doubles the calorie content!

It should be understood that in the table all data on the calorie content and nutritional content of ready-made dishes are relative. The bottom line is that the content of carbohydrates, fats and proteins in any product depends on various factors: its variety, recipe features, technological processing.

Composition of nutrients, BJU

Beef soup

For quantity: 100 grams
Calories
— 50
Calories from fat - 9
BJU
Total fat content0.96g
Saturated0.4g
Polyunsaturated0.17g
Monounsaturated0.33g
Cholesterol6mg
Total carbohydrate content6.47g
Dietary fiber1.22g
Sugar1.2g
Squirrels3.92g
Vitamins and microelements
A - 67.33 µgC - 1.75 mg
B-6 - 0.09 mgB-12 - 0.22mcg
D - 0mcgE - 0.36 mg
Calcium 14 µgIron 0.53 mg
Magnesium 7 mgZinc 0.69 mg
Potassium 197 mgSodium 324 mg

Distribution of calories for BJU:

Carbohydrates (52%)

Fats (17%)

Proteins (31%)

What is nutritional value

Nutritional value is the amount of beneficial properties that satisfy the energy and physiological needs of a person. Represents the chemical composition of the ingredients.

Main components:

  • Squirrels
  • Fats
  • Carbohydrates
  • Microelements
  • Vitamins

The proportions of these components determine the energetic and biological significance of food for the body. In this way, an individual diet is compiled from ingredients with the necessary content of nutritional supplements and vitamins. Typically, such programs are prepared by professional nutritionists.

Calorie content and nutritional value of products for soup

This table shows the amount of proteins, fats, carbohydrates in grams per 100 grams of product. You can determine the BJU of the entire dish if the weight of each individual ingredient is known.

This sign will be a great help for those who watch their diet. Depending on the content of nutrients, they put together the ideal recipe for themselves from the necessary products.

PRODUCTWATERPROTEINSFATSCARBOHYDRATESKKAL
? MILK AND DAIRY PRODUCTS
Cream 10%82,23104118
Cream 20%72,92,8203,6205
Sour cream 10%82,73102,9116
Sour cream 20%72,72,8203,2206
Processed cheese552413,5226
FATS, OIL
Rendered fat0,399,7897
Pork bacon (without skin)5,71,492,8816
Mayonnaise253,1672,6627
Vegetable oil0,199,9899
Butter15,80,682,50,9748
Ghee10,3980,6887
? BREAD AND BAKERY PRODUCTS
Rye bread42,44,70,749,8214
Millet bread. from grade I flour 34,37,72,453,4254
Wheat crackers1211,21,472,4331
Cream crackers88,510,671,3397
GREATS
Buckwheat core1412,62,668329
Buckwheat done149,51,972,2326
Manna1411,30,773,3326
Oatmeal1211,95,865,4345
Pearl barley149,31,173,7324
Millet14122,969,3334
Rice1470,673,7323
Wheat “Poltavskaya”1412,71,170,6325
Oatmeal1012,25,868,3357
Barley1410,41,371,7322
Hercules1213,16,265,7355
Corn148,31,275325
? VEGETABLES
Eggplant910,60,15,524
Green peas8050,213,372
Zucchini930,60,35,727
White cabbage901,85,428
Red cabbage901,86,131
Cauliflower90,92,54,929
Potato7620,119,783
Green onion (feather)92,51,34,322
Leek8737,340
Bulb onions861,79,543
Red carrots88,51,30,1733
Ground cucumbers950,8315
Greenhouse cucumbers96,50,71,810
Sweet green pepper921,34,723
Sweet red pepper911,35,727
Parsley (greens)853,78,145
Parsley (root)851,51147
Radish931,24,120
Radish88,61,9734
Turnip90,51,55,928
Salad951,52,214
Beet86,51,710,848
Tomatoes (ground)93,50,64,219
Tomatoes (greenhouse)94,60,62,914
Green bean9044,332
Horseradish772,516,371
Cheremsha892,46,534
Garlic706,521,2106
Spinach91,22,92,321
Sorrel901,55,328
LEGUMES
Beans8360,18,358
Peas14231,657,7323
Whole peas14231,253,3303
Beans1422,31,754,5309
Lentils1424,81,153,7310
? MUSHROOMS
White fresh89,93,20,71,625
White dried1327,66,810209
Fresh boletus91,62,30,93,731
Fresh boletuses91,13,30,53,431
Fresh russulas831,70,31,417
? MEAT, BY-PRODUCTS, POULTRY
Mutton67,616,315,3203
Beef67,718,912,4187
horsemeat72,520,27143
Rabbit65,320,712,9199
Pork lean54,816,427,8316
Pork is fatty38,711,449,3489
Veal7819,71,290
Beef Heart7915387
Beef Tongue71,213,612,1163
Geese49,716,133,3364
Turkey64,521,6120,8197
Chickens68,920,88,80,6165
Chickens71,318,77,80,4156
Ducks51,516,561,2346
SAUSAGE AND SAUSAGE PRODUCTS
Boiled sausage Doctorskaya60,813,722,8260
Boiled sausage Lyubitelskaya5712,228301
Boiled sausage Milk62,811,722,8252
Boiled veal sausage5512,529,6316
Pork sausages53,710,131,61,9332
Dairy sausages6012,325,3277
Russian sausages66,21219,1220
Pork sausages54,811,830,8324
Boiled-smoked Amateur39,117,339420
Boiled-smoked Cervelat39,628,227,5360
Semi-smoked Krakow34,616,244,6466
Semi-smoked Minsk522317,42,7259
Semi-smoked Poltavskaya39,816,439417
Semi-smoked Ukrainian44,416,534,4376
Raw smoked Amateur25,220,947,8514
Raw smoked Moscow27,624,841,5473
CANNED MEAT AND SMOKED MEATS
Beef stew6316,818,3232
Pork stew51,114,932,2349
Raw smoked brisket217,666,8632
Raw smoked loin37,310,547,2467
Ham53,522,620,9279
? EGGS
Chicken egg7412,711,50,7157
Quail egg73,311,913,10,6168
? FISH AND SEAFOOD
Gobies70,812,88,15,2145
Pink salmon70,5217147
Flounder79,516,12,688
crucian carp78,917,71,887
Carp79.1163.696
Chum salmon71.3225.6138
Smelt79.815.53.291
Icy81.815.51.475
Bream77.717.14.1105
Salmon62.920.815.1219
Macrurus8513.20.860
Lamprey7514.711.9166
Pollock80.115.90.770
capelin7513.411.5157
Navaga81.116.1173
Burbot79.318.80.681
Marbled notothenia73.414.810.7156
Sea bass75.417.65.2117
River perch79.218.50.982
Sturgeon71.416.410.9164
Halibut76.918.93103
Blue whiting81.316.10.972
Saber fish75.220.33.2110
Caspian fisherman7719.22.498
Carp75.318.45.3121
Large saury59.818.620.8262
Small saury71.320.40.8143
Salaka75.417.35.6121
Herring62.717.719.5242
Whitefish72.3197.5144
Mackerel71.8189153
Som7516.88.5144
Horse mackerel74.918.55119
Sterlet74.9176.1320
Zander78.9190.883
Cod80.717.50.675
Tuna7422,70,796
coal fish71.513.211.6158
Sea eel77.519.11.994
Acne53.514.530.5333
Hake79.916.62.286
Pike70.418.80.782
Ide80.118.20.3117
Far Eastern shrimp64,828,71,2134
Cod liver26,44,265,7613
Squid80,3180,375
Crab81,5160,569
Shrimp77,5180,883
Sea kale880,90,235

See also: How long to cook noodles in soup?

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