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Calorie table for dairy products

The detailed table below will help you quickly calculate the energy value of a particular dish with milk or dairy products.

Name	Calorie content, 100 g
Varenets fat content 2.5%	53
Yogurt 3.2% fat	68
Yogurt 6.0% fat	92
Yogurt 1.5% fat	52
Kefir 1% fat	40
Kefir 2.5% fat	53
Kefir 3.2% fat	59
Low-fat kefir	31
Kumis	50
Cow kumiss	41
Curd mass	232,1
Goat milk	66,7
Sheep milk	109,7
Milk 3.2% fat, pasteurized	60
Milk 3.5% fat, pasteurized	62
Pasteurized low-fat milk	32
Milk 1.5% fat, pasteurized	45
Milk 2.5% fat, pasteurized	54
Milk 3.2% fat, sterilized	60
Milk 3.5% fat, sterilized	63
Milk 1.5% fat, sterilized	45
Milk 2.5% fat, sterilized	54
Baked milk 4.0% fat	67
Curdled milk 2.5% fat	53
Curdled milk 3.2% fat	59
Curdled milk 1% fat	40
Low-fat curdled milk	30
Ryazhenka fat content 2.5%	54
Ryazhenka fat content 4.0%	67
Ryazhenka fat content 6.0%	85
Ryazhenka 1% fat	40
Cream 20% fat	205
Butter 82% fat	748
Cream 35% fat	335,8
Sour cream 10.0% fat	119
Sour cream 15.0% fat	162
Sour cream 20.0% fat	206
Sour cream 25.0% fat	250
Sour cream 30.0% fat	293
Sour cream 37% fat	291,2
Sour cream 40% fat	291,2
Serum	18,1
Cottage cheese	155,3
Cottage cheese 18.0% fat	236
Cottage cheese 11.0% fat	178
Cottage cheese 4.0% fat	136
Low-fat cottage cheese	110

Don't forget that overuse eating dairy products can cause calcium metabolism disorders. In order to avoid this, design your menu in such a way that the amount of milk in it does not exceed 20%.

The energy value of foods is quantified using a unit of measurement called a calorie. It has been established that the protein and carbohydrate components of food contain 4.1 kilocalories (kcal) per 1 gram, fat is more energy-intensive and contains 9 kilocalories per 1 gram.

Thus, the total calorie content of the product is calculated by the formula:

Calories = 4.1 x Protein + 4.1 x Carbohydrates + 9 x Fat

Meat products

Meat products contain practically no carbohydrate component; they are rich in proteins and fats.

Animal fat, if consumed in excess, can cause increased cholesterol levels and the development of atherosclerosis. However, you should not give up meat products - meat and eggs contain a full range of essential amino acids that the body requires to form muscle mass.

For a healthy diet, choose lean meats and egg whites. Calorie table for meat products:

Meat products
Beef	187	Stewed: 232 Fried: 384
Pork	265	Stewed: 350 Fried: 489
Mutton	294	Stewed: 268 Fried: 320
Chicken breasts	113	Boiled: 137 Fried: 157
Chicken legs	158	Boiled: 170 Fried: 210
Duck	308	Baked: 336
Goose	300	Baked: 345
Eggs	155	Fried: 241 Boiled: 160
Egg white	52	Boiled: 17 Roasted: 100
Egg yolk	322	Boiled: 220
Ham		365
Boiled sausage		250
Smoked sausage		380
Sausages		235

Dairy

Milk is a source of protein and some fat-soluble vitamins and minerals.

Fermented milk products supply the body with beneficial probiotics that improve intestinal function.

Cottage cheese provides the body with the slow-moving protein casein, and cheese is the record holder among all products for calcium content. Calorie content of dairy products per 100g:

Fish and seafood

Fish is rich in proteins and fats, however, as opposed to fats from meat, fish oils are beneficial for blood vessels and the heart due to their significant content of omega-3 fatty acids.

Seafood contains almost no fat - it is a high-quality protein product. Calorie content of fish and seafood in the table:

Fish and seafood	Calorie content per 100 g of raw product	Calorie content per 100 g of prepared product
Red caviar	250
Black caviar	235
Shrimps	95	Boiled: 95
Squid	75	Boiled: 75
Cancers	75	Boiled: 75
Carp	45	Roasted: 145
Chum salmon	138	Roasted: 225
Salmon	142	Roasted: 155 Smoked: 385
Bream	48	Boiled: 126 Dried: 221
Pollock	70	Roasted: 136
Perch	95	Stewed: 120
Herring	57	Salty: 217
Sprats		250

Vegetables

Almost all vegetables are low in calories, with the exception of starchy vegetables such as potatoes and corn.

Vegetables contain insoluble fiber, which is not absorbed in the digestive tract, but makes it work properly. Give preference to fresh vegetables or process them minimally. Calorie content of vegetables:

Vegetables	Calorie content per 100 g of raw product	Calorie content per 100 g of prepared product
cucumbers	15	Salty: 11
Tomatoes	20	Salty: 32
Onion	43	Roasted: 251
Zucchini	24	Stewed: 40
Eggplant	28	Stewed: 40
Potato	80	Boiled: 82 Roasted: 192 Baked: 90
Cabbage	23	Stewed: 47 Salty: 28
Broccoli	28	Boiled: 28
Carrot	33	Stewed: 46
Mushrooms	25	Fried: 165 Marinated: 24 Dried: 210
Pumpkin	20	Baked:
Corn	101	Boiled: 123 Canned: 119
Green pea	75	Boiled: 60 Canned: 55
Greenery	18
Beet	40
bell pepper	19
Radish	16

Fruits and berries

Fresh fruits, like vegetables, contain a large amount of fiber. In addition, fruits and berries are rich in beneficial vitamins and antioxidants, which support the proper functioning of all systems in the body and prevent the development of many diseases.

Fruits	Calorie content per 100 g of raw product	Calorie content per 100 g of prepared product
Apples	45	Jam: 265 Dried: 210
Pear	42	Jam: 273 Dried: 249
Apricots	47	Dried apricots: 290
Bananas	90	Dried: 390
Oranges	45	Candied fruits: 301
Tangerines	41	Candied fruits: 300
Lemons	30	Candied fruits: 300
Grapefruit	30	Candied fruits: 300
Cherry	25	Jam: 256
Plum	44	Jam: 288 Dried: 290
Raspberries	45	Jam: 273
Strawberry	38	Jam: 285
Currant	43	Jam: 284
Gooseberry	48	Jam: 285
Grape	70	Raisins: 270
Kiwi	59	Dried: 285
Mango	67	Dried: 314
Peaches	45	Jam: 258
Melon	45	Candied fruits: 319
Watermelon	40	Candied fruits: 209
A pineapple	44	Dried: 268
Pomegranate	52
Avocado	100

Beverages

Water, coffee and tea without milk and without sugar have zero calories.

All other drinks are quite energy-intensive and should be taken into account when calculating daily caloric content. Pay attention to the calorie content of alcoholic drinks. The alcohol contained in them has an estimated energy content of 7 kilocalories per 1 gram. This is less than fats, but almost twice as much as proteins and carbohydrates.

Nuts and seeds

Nuts and seeds are rich in plant proteins, fats and fiber.

This is a very high-calorie product, but you should not completely abandon it, since nuts contain many nutrients.

You can sprinkle the seeds on your salad, and you can take a handful of nuts with you and use them as a healthy snack. How many calories are in available nuts and seeds:

Cereals and legumes

Cereals supply what the body needs for a balanced diet.

Consuming slow-acting carbohydrates prevents a sharp rise in blood glucose and keeps you full for several hours. In addition to carbohydrates, legumes contain a large amount of vegetable protein. Calorie content of cereals and legumes per hundred grams:

Pastries and sweets

These products have virtually no nutritional value, but they are very energy-intensive.

When losing weight, it is recommended to reduce the amount of flour products and sweets to a minimum or avoid them altogether. Such products do not contain nutrients, have a significant glycemic index, and supply the body with fast carbohydrates and “empty” calories, which are likely to be stored as fat. Calorie content of sweets:

Sauces

Sauces and various dressings are usually added to salads or used with meat. Since many of them are quite high in calories, this fact should be taken into account when calculating your daily calorie intake. Calorie table for sauces:

The best foods for weight loss

The main goal when losing weight is to saturate the body with nutrients without adding unnecessary calories.

Pay attention to products with a low fat content; the method of preparing the dish also matters. It is preferable to steam, boil or bake food in the oven.

The best foods for weight loss in the table:

Product category	Recommendations
Meat products	Choose boiled chicken breasts or cook lean beef or lean pork in the oven. The egg white should be separated from the yolk to reduce the calorie content of the product. Avoid all processed meats.
Dairy	Opt for low-fat milk, cottage cheese, yogurt and kefir to fill your body with protein without extra calories.
Fish and seafood	Steamed or grilled fish and seafood can be added to the diet without restrictions.
Vegetables	Reduce your consumption of potatoes and corn. Prefer using fresh vegetables for salads or steaming them.
Fruits	Eat fruits only fresh. Fresh fruits are low in calories, with the exception of avocado and banana, but contain a lot of fructose, which is a fast carbohydrate. If you want to lose weight, consider this fact.
Beverages	Water, coffee and tea without milk and without sugar in unlimited quantities. Other drinks should be avoided during weight loss.
Nuts and seeds	No more than 10 nuts per day, taking into account their calorie content in the daily diet.
Cereals and legumes	Cook porridge in water. You should not avoid complex carbohydrates when losing weight - without them, you will quickly break down and break your diet.
Pastries and sweets	Avoid while losing weight and limit after this period.
Sauces	To dress the salad, just sprinkle it with vegetable oil, vinegar or lemon juice.

The Best Foods for Mass Gain

To build muscle mass, you should increase your daily intake. This, however, does not mean that you need to eat all high-calorie foods in a row.

For a healthy diet, focus on complete proteins and complex carbohydrates.

Product category	Recommendations
Meat products	Along with boiled breasts, make scrambled eggs, as well as steaks and chops from lean meat.
Dairy	Any dairy products are allowed, but it is better to focus on whey protein and cottage cheese as a source of casein.
Fish and seafood	Boiled, fried and steamed fish and seafood.
Vegetables	Limit your consumption of fresh vegetables, as fiber will prevent the food you eat from being absorbed.
Fruits	Limit sugary fruits for fast carbohydrates or use them post-workout.
Beverages	Avoid alcohol - it suppresses protein synthesis in the body and reduces the ability of muscles to recover after exercise.
Nuts and seeds	Limit your serving size as nuts are difficult for the body to digest and will cause discomfort in the digestive tract if consumed in large quantities.
Cereals and legumes	Oatmeal, buckwheat and lentils have a moderate glycemic index and provide the body with many beneficial microelements.
Pastries and sweets	Limit these foods due to fast carbohydrates. Can be used as a cheat meal or immediately after training.
Sauces	Give preference to vegetable oil - artificially prepared sauces contain a lot of preservatives and salt.