Food & Drinks

Nutrient Calorie Values

Have you decided to diet or want a healthy diet? You may think you are eating healthy, but you may not be able to lose weight.

Ask “how many calories” before eating!

calorie


Have you decided to diet or want a healthy diet? You may think you are eating healthy, but you may not be able to lose weight. Maybe you don’t have enough information about foods. Most of the time, you consume the foods you eat without thinking about how many calories. For example, when you feel hungry, you do not think about the calorie and nutritional values ​​while throwing an almond grain or a piece of bread in your mouth. However, it is a good idea to keep your calorie calculation without overdoing it. Of course, it is also important which food you consume with which food. Do not make mistakes when calculating calories.

What is the calorie ruler?


Calorie; It is the unit of energy taken with nutrients, spent with physical activity or necessary for the body to sustain its metabolic activities. The unit of energy taken daily is also calculated in calories. The calorie scale is a table showing how many calories the food or food contains on a 100 gram basis. It is known that women should take an average of 2000-2200 calories per day and men should take an average of 2500 calories per day. However, these values ​​vary according to the age, gender, lifestyle, risks and diseases of the person.

Don’t just calculate calories!


It is extremely wrong to be dependent only on the calorie scale in weight control; How it is taken is as important as the amount of calories. Providing the amount to be taken daily from unhealthy foods such as small portions, high-calorie cake, and pastry does not mean weight control. Weight control should be provided with balanced nutrition plans prepared specifically for the individual.

Breads

breads

Pastry 615 kcal / 1 slice
Corn Flour 368 kcal / 100 gr
White Flour 365 kcal / 100 gr
Pasta 307 kcal / 85 gr (1 Portion)
White Bread 69 kcal / 1 slice (25 g)
Rye Bread 60 kcal / 1 slice (25 g)
Bran Bread 53 kcal / 1 slice (25 g)

Cereals (100 g)

Cereals


White flour 368 cal
White flour (one tablespoon) 75 cal
Barley (dry) 367 cal
Bulgur (dry) 342 cal
Couscous (dry) 367 cal
Corn (dry) 342 cal
Wheat (dry) 364 cal
Sesame 589 cal
Phyllo 152 cal
Biscuit 470 cal

Dry Foods (100 g)

Dry Foods


Rice 363 cal
Lentils 340 cal
Beans 340 cal
Kidney Bean 337 cal
Chickpeas 360 cal
Pasta (dry) 100 g 339 cal
Lentils (dry) 100 g 314 cal

Dairy Products (100 g)

Dairy Products


Yoghurt (with oil) 62 cal
Cow Milk (fat) 3% 61 cal
Cow’s milk (half fat 2%) 53 cal
Cow milk without fat (1% fat) 45 cal
Sheep milk 108 cal
Buttermilk 37 cal
Yogurt (fatty, fruity) 125 cal
White cheese (fat) 260 cal
White cheese (light) 190 cal
Cheddar cheese (oily) 413 cal
Parmesan cheese (oily) 440 cal
Curd cheese 85 cal
Cream cheese 349 cal
Tulum cheese 257 cal
Tongue cheese 290 cal
Mozeralla cheese 300 cal

Fats (100 g)

Fats Products


Butter 750 cal
Margarine 720 cal
Olive oil 884 cal
Olive oil (one tablespoon) 124 cal
Tallow 758 cal

Red Meats (100 g)

red meats


Beef tenderloin (lean) 137 cal
Veal fat 277 cal
Beef mince 214 cal
Steak (grill) 156 cal
Beef (low-fat) 255 cal
Beef (fat) 301 cal
Lamb 310 cal
Lamb liver (in oil) 232 cal
Lamb chops 263 cal

White meats (100 gr.)

white meats


Chicken (skinless) 215 cal
Chicken breast (skinless) 110 cal
Chicken leg (with skin) 232 cal
Chicken thigh (without skin) 120 cal
Turkey 160 cal
Duck 404 cal

Sea products

Sea products


Bluefish Fillet 124 cal
Sea Bass Fillet 98 cal
Anchovy 131 cal
Smoked salmon 117 cal
Tuna 115 cal
Crab meat 87 cal
Tuna Fish 144 cal
Mussels 1 piece 9 cal
Oyster 1 piece 6 cal
Shrimp 1 piece 144 cal
Smoked salmon 100 gr 171 cal
Tuna 100 g 121 cal
Lobster 91 cal

Nuts (100 g)

Nuts


Almond 600 cal
Coconut 603 cal
Hazelnut 597 cal
Cashews 574 cal
Chestnut raw 224 cal
Coconut fresh 354 cal
Peanut 560 cal
Pistachio 600 cal
Walnut 654 cal
Popcorn 478 cal
Pumpkin seeds 522 cal
Sunflower Seeds 506 cal
Chestnuts (boiled) 131 cal
Chestnuts (roasted) 245 cal
Sesame 631 cal
Almond 575 cal

Delicatessen (100 g)

Delicatessen


Ham 182 cal
Salami 450 cal
Sausage 322 cal
Sausage 452 cal
Egg yolk 1 piece 50 cal
Egg white 1 piece 20 cal
Egg 1 piece 70 cal
Olive (green) 144 cal
Olive (black) 207 cal
Bacon 250 cal

Fruits (100 g)

Fruits


Grape 69 cal
Avocado 147 cal
Pineapple 52 cal
Strawberry 32 cal
Plum (1 piece) 8 cal
Pear 58 cal
Peach 39 cal
Melon 33 cal
Fig (dry) 249 cal
Fig (fresh) 74 cal
Watermelon 26 cal
Peach 39 cal
Lemon 47 cal
Orange 97 cal
Tangerine 50 cal
Kiwi 1 piece 34 cal
Orange 79 cal
Grapefruit 37 cal
Date (1 piece) 15 cal
Cherry 58 cal
Cherry 70 cal
Banana 89 cal
Apricot (one) 17 cal
Apricot 48 cal
Apple 60 cal

Fast food

Fast food


Big Mac 590 cal
Kentucky Chicken 450 cal
Pizza (Cheese) 264 cal

Drinks (100 g)

drinks


Turkish Coffee 0 cal
Espresso 0 cal
Filter black coffee 0 cal
Black tea 0 cal
Water 0 cal
Orange juice 45 cal
Apple juice 47 cal
Coke 44 cal
Cola (1 Medium Glass = 376 g) 164 cal

Sugary Foods (100 g)

Sugary Foods


Chocolate (with milk) 528 cal
Chocolate (plain = dark)
Honey 315 cal
Ice Cream 193 cal
Grape molasses 293 cal
Cocoa 289 cal
Candy 385 cal
Sugar (1 Cut) 25 cal

Vegetables (100 g)

Vegetables


Lemon 27 cal
Fresh corn 96 cal
Beet 25 cal
Radish 18 cal
Cabbage 100 g 20 cal
Leek 52 cal
Spinach 100 g 26 cal
Potato chips 570 cal
French fries 280 cal
Potatoes (boiled) 76 cal
Fresh green pepper 20 cal
Pea 89 cal
Onion 38 cal
Mushroom 28 cal
Parsley 10 stalk 4 cal
Parsley 44 cal
Lettuce 18 cal
Cucumber 15 cal
Celery 40 cal
Cauliflower 27 cal
Carrot 42 cal
Pumpkin 25 cal
Brussels sprouts 35 cal
Broccoli 40 cal
Green beans 32 cal
Eggplant 25 cal
Artichoke 10 cal
A spoon of tomato paste 23 cal
Tomato paste 80 cal
Tomato 14 cal
Purslane 16 cal

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