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Calorie Table

Calorie content of food is defined as the amount of thermal energy that gives 1 gram of any food product when it is burned in the body.

Caloric foods can be divided into high-calorie, high-calorie and low-calorie.

High calorie
animal and vegetable fats, sugar and articles thereof.
Calorie
flour and bakery products, pasta, cereals, meat, sausages.
Low-calorie
fruits, vegetables, berries, low-fat fish (bream, cod, pike perch), low-fat cottage cheese and kefir.

Low-calorie foods are especially recommended for people over 40 years old, as well as leading a sedentary lifestyle.
The energy that we consume with food is spent on various purposes, for example, on the mechanical work of muscles. But in the end, all the types of energy that we spend turn into thermal energy. This energy is released into the environment and can be measured.

One of the units of measurement of thermal energy is calorie.
One calorie is the amount of heat needed to heat 1 g of water at 1 ° C.
To measure the caloric content of products, a unit is used, which is called a large calorie, or kilocalorie (1 kcal = 1000 cal).

The caloric value of food is the amount of heat that is released when they are broken down during digestion.


  • 1 gram of protein contains 4.1 calories
  • 1 gram of carbohydrates - 3.75-4.1 calories,
  • 1 gram of fat - 9.3 calories.

Therefore, if you know the amount of nutrients received by food in the body, you can determine the number of calories contained in them, that is, determine the calorie content of food.

The required caloric content of the daily diet depends on a number of factors: body weight, gender, age, physical activity and some others (see the table Daily calorie intake).

It is believed that in a healthy middle-aged person in a state of relative rest at a temperature of 20 ° C of the environment, 12 hours after the last meal, it corresponds to spending 1 kilocalorie (kcal) per hour for every kilogram of weight.

Calorie content of products is usually expressed in kilocalories per 100 g of product.

Our table shows the calorie content of the main products. Using it, you can calculate how many products you need to consume in order not to exceed the daily allowance.

The average daily number of kilocalories should be:
  • when resting lying 1700 kcal
  • for persons of intellectual labor 3000 kcal
  • for persons mechanized labor 3500 kcal
  • for persons of physical labor 3500 - 4500 kcal
  • at sports competitions
  • and very hard work 4500 - 5000 kcal

Calculation of the calorie content of each dish can be made from the calculation of the total calorie content of each individual component.
The table shows that fats have the highest calorie content and very low - most vegetables and fruits.
That is why vegetable and fruit dishes are used in diets that have a limited calorie content in order to reduce a person’s weight.

Product name
kcal/100 g

Vegetables and greens

    Artichokes
45
    Eggplant
28
    Green pea
93
   Canned green peas
41
    Zucchini
22
    White cabbage
23
    Broccoli
33
    Brussels sprouts
12
    Sauerkraut
20
    Chinese cabbage
16
    Red cabbage
27
    Kohlrabi cabbage
26
    Cauliflower
18
    Boiled potatoes
60
    Corn
103
    Green onion
20
    Onion
45
    Carrot
34
    Fresh cucumbers
15
    Pickles
8
    Sweet pepper
19
    Parsley
23
    Tomatoes
15
    Rhubarb
16
    Radish
18
    Radish
25
    Turnip
25
    Salad
15
    Beet
44
    Celery leaf
21
    Celery root vegetables
38
    Pumpkin
24
    Dill
30
    Green beans
31
    Horseradish
49
    Cauliflower
28
    Garlic
60
    Spinach
17
    Sorrel
28

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