100-Calorie Foods | Food Network

Gummy Bears

Peanut Butter

Radishes

100 = 100 calories

Avocado

Chocolate Chip Cookies

Shrimp

Clementines

Chocolate Kisses

Hummus

Radicchio

Marshmallows

Cherry Tomatoes

Potato Chips

Low-Fat Cheddar Cheese

2 (1-ounce) cubes = 100 calories

Popcorn

Banana

Raspberries

100 = 100 calories

Dried Apricots

Black Olives

Edamame

Okra

Dried Figs

5 = 100 calories

Cashews

Celery

16 ribs = 100 calories

Sun-Dried Tomatoes

20 = 100 calories

Pretzels

21 unsalted minis = 100 calories

Asparagus

Baked Potato

1 small (1 3/4 to 2 1/2 inches in diameter) = 100 calories

Baby Carrots

28 = 100 calories

Sardines

4 canned in oil, drained = 100 calories

Seedless Raisins

50 = 100 calories

Green Beans

60 raw = 100 calories

Blueberries

Whole-Grain Penne

Broccoli

Almonds

Red Kidney Beans

Pumpkin Seeds

Garlic

22 cloves = 100 calories

Brussels Sprouts

12 raw = 100 calories

Seedless Grapes

33 = 100 calories

What does 100 calories look like? – Heart Matters magazine

Counting calories can help you maintain a healthy weight, but 100 calories looks very different depending what foods you eat.

Tracking the calories you eat is a common way of keeping an eye on your intake. This is what 100 calories looks like in 22 popular foods – all pictured on a regular-sized side plate.

1. Apple

1 large apple will give you 100 calories. But unlike with other more unhealthy snacks, you won’t be eating high levels of salt, sugar or saturated fat.

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2. Banana

Eating 100 calories in one and a half bananas will help you towards your 5-a-day, as well as giving you energy.

3. Blueberries

Blueberries are a great source of Vitamin C, and make a delicious snack or a tasty topping for cereal or porridge. 160g counts as two of your five-a-day and only 100 calories.

4. Broccoli

You’d have to eat a lot of broccoli to consume 100 calories, so you can enjoy plenty of it while staying healthy. Like all other leafy green veg, it’s packed with other nutrients too.

5. Brownie

The high levels of saturated fat and sugar in a chocolate brownie means 100 calories is little more than a mouthful. If you bake your own sweet treats, you can keep a closer eye on the contents.

6. Carrot cake

Cakes with a cream filling or icing contain lots of sugar and saturated fat, so just a tiny slice will contain 100 calories.

7. Cheddar cheese

Cheddar cheese is high in salt and fat, so you only get a small amount for 100 calories. The reduced salt and fat versions are better for you, although they should still be eaten in moderation.

8. Chocolate

100 calories is only three and a half squares of milk chocolate, and it comes with high levels of saturated fat and sugar. It might be a tempting hunger-fix, but fruit or raw vegetables will fill you up for longer and help keep your heart healthier.

9. Chocolate muffin

Unsurprisingly, 100 calories of chocolate muffin isn’t very much, and won’t fill you up for long. If you’re low on energy, choose snacks with less sugar and fat and more fibre.

10. Crisps

Potato crisps are high in calories, fat, saturated fat and salt. It can be hard to resist going back for more once you open a bag, which means you can end up consuming large amounts of calories in one go.

11. Hummus 

Hummus is made with olive oil, which is a healthier type of fat, but it contains high amounts of it so it’s high in calories. If you’re in the supermarket choose the reduced-fat option, or alternatively make your own at home.

12. Oatcakes

Oatcakes contain fibre, but they also contain more saturated fat than you might think. Try to limit yourself to one or two if you’re having them alongside pate or cheese.

13. Olives

Olives may seem like a healthy snack, but often they’re prepared with salt or brine which means they come with high levels of salt.

14. Oranges

You’d need to eat around 2. 5 oranges to consume 100 calories, so they’re an ideal snack, cereal topping or an alternative addition to a salad. But be wary of orange juice as it can contain lots of hidden sugar and more calories.

15. Peanuts

Peanuts are high in protein, but they also contain high levels of fat and calories, so you only get a small handful for 100 calories. Be wary of dry or honey-roasted varieties as they come with added fat and sugar, and avoid salted nuts.

16. Peppers

Brightly coloured peppers are very low in calories, so you can pack plenty into a heart-healthy meal.

17. Pork pie

Pastry and fatty meat are two of the top sources of saturated fat in the UK diet, so unsurprisingly pork pies are high in calories. There are 100 calories in only a quarter of a small pork pie.

18. Sausage roll

The high fat content in a sausage roll means even a very small amount can add a lot of calories to your diet.

19.

Scotch egg

The high level of saturated fat in a Scotch egg means just a quarter contains 100 calories. The egg does give you protein, but the meaty later and fried coating mean it’s not a healthy snack choice.

20. Strawberries

Juicy strawberries are sweet, satisfying and you can have lots for 100 calories. Avoiding adding unnecessary fat by teaming them with plain natural yoghurt rather than cream.

21. Tomatoes

Cherry tomatoes are a great snack choice if you want sweetness without the sugar. They’re also great in a salad, or roasted to bring out their intense flavour.

22. Full-fat natural yoghurt

Some types of yoghurt have high levels of fat – watch out for creamier Greek-style yoghurt in particular. Always check the nutrition information and go for a low-fat (and low sugar) option, as then you’ll get more for your calories.

How many calories do I need?

Maintaining a healthy weight reduces your risk of coronary heart disease, as well as lowering your risk of diabetes and high blood pressure.  

Within a healthy and balanced diet, women should consume (on average) 2000 kcal a day, and men should consume 2,500 kcal. This includes snacks as well as meals.

If you’re looking to lose weight, in order to lose one pound (half a kilo) a week you would need to reduce your energy intake by (on average), 500 kcals per day. With high sugar, high fat foods, you can’t eat much without significantly increasing your calorie intake. But if you eat lower sugar, lower fat foods, you’ll find you can eat more and they will fill you up for longer.

The Big 100 List of 100 Calorie or Less Snacks

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Getting a healthy diet started can be tough when it comes to snacks. It seems like no matter how well you do at meal times, hunger pangs wreak havoc on your resolve. Never fear, there are plenty of very low calorie options to keep your belly full and your cravings satisfied.

From savory to sweet, hot and frozen…the list of 100 Snacks below all have 100 calories or less. Calories can vary slightly from brand to brand, so be sure to read labels if you want to stick to exactly 100 calories. 

The Big 100 List of 100 Calorie or Less Snacks

40 Rold Gold Classic Style Pretzel Sticks

1/2 cup Cocoa Krispies with 1/2 cup unsweetened vanilla almond milk

1 Laughing Cow Light Creamy Garlic & Herb cheese wedge and 3 Triscuits


1 Yoplait Light Smoothie

1/3 cup sunflower kernels in the shell

4 chocolate kisses

½ medium cantaloupe

1/2 cup Egg Beaters, scrambled with 2 teaspoons hot sauce

Plain rice cake topped with 1 tablespoon hummus

1 large whole dill pickle wrapped in 3 slices lean deli meat


15 strawberries dipped in 1⁄4 cup Cool Whip Lite


45 steamed edamame 


2 tablespoons each of mashed avocado and chopped tomatoes stuffed in 1⁄2 mini pita


½ red bell pepper dipped in 3 tablespoons hummus

6 chocolate-covered miniature pretzel twists

1/3 cup roasted pumpkin seeds

1 hard-cooked egg

1/3 cup miniature fish-shaped crackers

1/4 cup dried apricots

1 (22g package) crisp rice cereal bar

1/2 small baked potato with 3 tablespoons salsa

2/3 cup Cheerios with 1/4 cup fat-free milk

1 miniature bagel with 1 tablespoon reduced-fat chive and onion cream cheese

5 Nabisco Nilla Wafers


1 Fiber One Brownie


1 Healthy Choice Mocha Fudge Swirl Bar


9 Tootsie Roll 


1 pouch Keebler Sandies Right Bites Shortbread Cookies

3 pieces snack rye bread topped with 1 tablespoon reduced-fat garden vegetable cream cheese and 6 cucumber slices

1 slice French toast with 1 tablespoon reduced-calorie syrup

3/4 cup minestrone soup

1 slice cinnamon-raisin toast with 1 teaspoon honey

1/3 cup canned baked beans

1 roasted chicken drumstick, skin removed

1/2 English muffin topped with 1 slice tomato and 1 tablespoon shredded part-skim mozzarella cheese, broiled

1/2 cup sugar-free chocolate pudding (prepared with fat-free milk) topped with a crushed chocolate wafer

½ cup Raspberry Sorbet with 1/4 cup blueberries


2 Popsicle Sugar Free Fudge Bars


1 Nestlé Butterfinger Stixx


1 Vitamuffin Vitatop

25 pistachios

1/2 cup chocolate soy milk

3 vanilla wafers and 1/2 cup fat-free milk

1 cup prepared sugar-free flavored gelatin

2 gingersnap cookies with 1 tablespoon reduced-fat strawberry cream cheese

26 pieces oven baked crinkle cut French fries (from frozen)

3/4 cup skinny latte (made with fat-free milk)

3/4 cup sugar-free hot cocoa prepared with fat-free milk

1 slice low calorie bread (toasted) + 1 tablespoon reduced fat cream cheese + 1 teaspoon sugar free jam

1/2 of a large banana with 1 teaspoon reduced fat peanut butter 

1/4 cup fat free refried beans, 6 baked tortilla chips

Small apple drizzled with 1 teaspoon honey

5 Saltines spread with 2 Tablespoons fat free cream cheese

1/2 cup strawberries drizzled with chocolate (3 melted Hershey Kisses)

1 cup green tea with 1 teaspoon honey and 1 biscotti

4 reduced-sodium saltine crackers topped with 1 tablespoon reduced-sugar orange marmalade

2 California roll slices

3 cups air-popped popcorn

½ mini bagel with 1 ounce smoked salmon

2 cups blackberries


1 small banana, sliced and frozen, drizzles with sugar free chocolate syrup


1 cup blueberries with 2 Tablespoons Light Reddi-Whip topping


1 cup mango chunks

3 (2-1/2-inch squares) cinnamon graham crackers

3 Tablespoons soy nuts

Light string cheese, 2 pieces

1 cup reduced-sodium V8 juice

1 Jolly Time Healthy Pop 100 Calorie Mini Bag popcorn


12 Quaker Quakes Cheddar Cheese Rice Snacks


½ cup low-fat cottage cheese with 5 strawberries

Campbell’s Soup at Hand Vegetable


1 hard-boiled egg with 1 slice Melba toast


4 slices Sara Lee Honey Ham with 2 teaspoons honey mustard, rolled in lettuce leaf

1 medium ear corn on the cob with 1/2 teaspoon butter

1 cup mixed greens with 2 tablespoons crumbled blue cheese and 2 tablespoons fat-free Italian salad dressing

1/2 large banana dipped in 2 teaspoons sugar free caramel sundae syrup

1/2 cup sliced strawberries with 2 tablespoons reduced-fat frozen whipped topping mixed into 1 snack size sugar free strawberry jello

Marshmallow Fluff (2 Tablespoons) with one (4 squares) chocolate graham cracker

Marshmallows, 2 medium (1/2 oz) drizzled with sugar free chocolate syrup

Werther’s hard candies, 3 pieces 

Tootsie Pop, 1 pop

Pringles, Fat Free, 1 oz 

2 medium plums

1/2 cup fat-free reduced-calorie fruit yogurt with 1 tablespoon reduced-fat granola

1/4 cup blueberries in 1/2 cup Cherrios and 1/2 cup unsweetened almond milk

1/2 medium pear and 1/2 ounce reduced-fat cheddar cheese

3/4 cup red grapes

1/3 cup 1% cottage cheese with 1/4 cup unsweetened crushed pineapple 

1 small grapefruit with 2 teaspoons sugar

2 tablespoons hummus with 1/4 of a pita and 1/4 of a small red pepper

1/2 small apple with 2 tablespoons fat-free caramel ice cream topping

2 medium celery ribs with 1 tablespoon reduced-fat cream cheese and 2 teaspoons raisins 

Biscotti, 4 small (1 regular) fat free 

Gingersnap cookies, 2 (1/2 oz) 

Ladyfingers, storebought, 1 large or 2 small (1/2 oz) 

Celery (5 stalks) filled with 3 Tablespoons fat free cream cheese

1/4 cup miniature fat-free pretzel twists with 2 tablespoons mustard sauce

1/2 cup unsweetened applesauce with 1/2 piece whole wheat toast for dipping

25 Special K cracker chips

6 baked tortilla chips with 2 Tablespoons fat free salsa

Protein-Rich Snacks Under 100 Calories

A protein-rich diet can result in weight loss

Highlights

• Protein will make you eat less with minimum calorie intake
• Eat a boiled egg as a snack and receive an ample amount of protein
• Ditch chips and cookies and try cheesy popcorn to receive enough protein

Hunger pangs can hit you at any time of the day. The gap between the meals makes you consume extra calories than required. To conquer those hunger pangs you end up snacking unhealthy options. Snacking contributes to consumption of unnecessary calories which can enable you to lose weight. If you are trying to lose weight you must choose some clever snacks which do not add too many calories to your daily diet. In such a situation protein-rich snacks are the best option to choose from. Protein-rich foods will give you the required energy in spite of a low-calorie intake. Here are seven protein-rich snacking options under 100 calories which will give you the required energy. These protein-rich foods will also help you sweat it out at the gym and lose weight effectively.

Protein-rich snacks under 100 calories

1. One boiled egg

An egg is the most popular source of protein. You can consume one boiled egg to feel full. It will instantly provide you 6 grams of protein in just 78 calories. It is a healthy snack which will help you lose weight by preventing you from consuming unnecessary calories. Eat a boiled egg between the meals and keep those unhealthy snacks away.

A boiled egg will provide you 6 grams of protein
Photo Credit: iStock

Also read: Weight Loss: Homemade Protein Powder/ Protein Bars That Can Keep Your Weight Down

2. Almonds

Nuts are the healthiest snacking option. Almond is a protein-rich snack which will satisfy your hunger immediately. Swap your deep fried-unhealthy snacks with almonds to maintain a healthy weight. Almonds are rich in calories so do not over consume almonds. Whenever you feel hungry you can consume a handful of almonds. It will provide you around six grams of protein.

3. Cheesy popcorn

Popcorn is a light snack which you can enjoy at any time of the day. Popcorn will provide you vitamin B, magnesium, zinc, phosphorus and a huge amount of fibre. Popcorn does not contain enough protein so you can add cheese to it. Choose parmesan cheese and you can consume this combination in restricted quantity. Cheese will also add a good taste to the popcorn.

Also read: Have These Protein Rich Pulses And Legumes That Will Help You Lose Weight And Stay Healthy

4. Cottage cheese

Cottage cheese is high in protein which can keep you full for longer. Cottage cheese is also rich in other nutrients. Around 4.4 ounces of low-fat cottage cheese will provide you 11 grams of protein in just 90 calories. You can enjoy cottage cheese in different tastes. Most people love cottage cheese as it can be prepared in various ways. 

5. Pumpkin seeds

Pumpkin seeds are full of valuable nutrients. 28 grams of pumpkin seeds are loaded with fibre, carbs, vitamin K, magnesium, iron, copper and many more. Just 28 grams of protein will provide you 7 grams of protein. Roasted pumpkin seeds with different spices of your choice can be tasty treat you can give to yourself.

6. Greek yogurt

Low-fat Greek yogurt is a refreshing snacking idea which is high in protein. A single serving of yogurt will provide you 17 grams of protein under 100 calories. Yogurt will also help you manage your blood sugar levels. It will also promote the growth of good bacteria in the stomach which will keep the digestion process healthy.

Yogurt is an excellent source of protein, calcium and potassium
Photo Credit: iStock

Also read: These 4 Protein Diet Mistakes Can Ruin Your Weight Loss Goals

7. One slice of string cheese

One stick of part-skim string cheese will provide 8 grams of protein with just 80 calories. It is a quick snack option which you can consume in no time. It will also provide you other essential nutrients like calcium.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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What does 100 calories look like?

Energy throughout the day

As part of a healthy, balanced diet, women need on average 8,400kJ a day (2,000kcal), while men need on average 10,500kJ a day (2,500kcal).

A rough guide to how your energy requirement can be spread throughout the day is as follows:

• breakfast: 20% (a fifth of your energy intake)
• lunch: 30% (about a third of your energy intake)
• evening meal: 30% (about a third of your energy intake)
• drinks and snacks: 20% (a fifth of your energy intake)

As you can see, any drinks or snacks you have count towards your daily energy total.

If you eat more for your breakfast, lunch or evening meal, you may need to drop a snack later in the day to stay on track.

Comparing energy values: a visual guide

This guide shows energy values for 10 different foods. This will help you visualise what 100kcal (420kJ) looks like and manage the number of calories you consume.

This amount, 100kcal, represents just 5% of a woman’s daily reference intake (4% for men), but this quickly adds up when adding ingredients during cooking or when we reach for a snack.

High-fat foods have more energy because fat contains more than double the calories per gram compared with protein and carbohydrates.  

Foods containing mainly water, such as vegetables, have even less. 

This guide shows how quickly calories can add up in certain foods. 

Some of the photos have household objects, such as a pack of cards, to help illustrate the size.

Calories in oil, mayonnaise and butter

All types of fat are high in energy. A gram of fat provides 9kcal, compared with 4kcal for carbohydrate and protein.

Oil and butter are almost pure fat, which is why 420kJ/100kcal is:

• just a little over 1 tablespoon of olive oil
• 1 level tablespoon of mayonnaise
• just under 1 tablespoon of butter (a thick spread of butter on your bread)

A 100-calorie portion of olive oil

A 100-calorie portion of mayonnaise

A 100-calorie portion of butter

Calories in cheese

Most cheese is high in fat, so 420kJ/100kcal is just under a 30g matchbox-sized piece of cheddar cheese.

A 100-calorie portion of cheddar

Calories in sugar

Calories in sugar can add up if not used sparingly, especially for people who drink tea or coffee with sugar throughout the day. Four heaped teaspoons of sugar is 420kJ/100kcal.

A 100-calorie portion of sugar

Find out how sugar affects your health

Calories in biscuits

A lot of biscuits are high in fat and sugar and low in nutrients, so 2 ginger nut biscuits add up to 420kJ/100kcal.

Other biscuits may be higher in energy, such as those covered in or filled with chocolate.

A 100-calorie portion of ginger nut biscuits

Calories in crisps

Crisps, which are often high in fat and salt, can quickly add up to 420kJ/100kcal.

For example, the 190g tube of crisps featured in this picture contains nearly 1,000 calories, so just 10% of a tube (9 crisps) equals 420kJ/100kcal.

A 100-calorie portion of crisps

Calories in meat and fish

The kind of meat you eat could make a big difference to the amount of energy you consume.

For example, this is what 100kcal of steak looks like:

A 100-calorie portion of steak

On the other hand, turkey and fish are both low in fat and lower in energy, so 420kJ/100kcal is about 3 slices of turkey or a few spoonfuls of plain large prawns.

A 100-calorie portion of turkey

A 100-calorie portion of prawns

Calories in dried fruit

For 420kJ/100kcal, you’ll get just over a 30g portion of raisins.

A 30g serving of dried fruit counts as 1 of your 5 A Day, whereas an 80g serving of fresh fruit, such as grapes or cherries, counts as 1 of your 5 A Day.

100-calorie portions of cherries, grapes and raisins

Calories in fresh fruit

For 420kJ/100kcal, you can tuck into any of the following:

• a large apple
• a banana
• 1.5 grapefruit

100-calorie portions of fresh fruit

These all count towards your 5 A Day, which should include a variety of fruit and vegetables.

Calories in vegetables

Vegetables are generally low in calories, while bringing the added benefits of fibre, vitamins and minerals.

To illustrate this, 420kJ/100kcal is equal to:

• 3 whole cucumbers
• 2 heads of lettuce
• 3 carrots weighing around 120g each

100-calorie portions of veg

50 Snacks that are 100 Calories or Less

Get fit with our top 50 healthy snacks under 100 calories! When you’re dieting and trying to stick to 1,500 to 2,000 calories per day, knowing some healthy, filling snacks like carrot sticks, almonds, and oatmeal can help you feel full and resist the urge to eat mindlessly. These healthy 100 calorie snacks are filling and super tasty, with many of them working well as desserts, too! There are so many options; you don’t have to feel restricted with the wide variety of foods under 100 calories!

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Fighting Mindless Eating

Eating out of habit, when you’re not even hungry, is a major problem that causes weight gain. Using psychological tricks to combat mindless eating, like using smaller plates, can help. But for most people, the ultimate solution is becoming conscious and aiming to eat nutritious, low calorie foods. Snacking between meals is often when our mindless eating happens when we eat high-calorie foods out of boredom. Compounding the problem, the portion size of many snacks is nothing like the serving size, and that’s nothing like the amount people eat. That’s where 100 calorie foods come in handy: You know the counts ahead of time.

Your Calories Per Day

How many 100 calorie packs can you have in a day? It depends on your age and lifestyle, as your estimated calorie needs per day change with a variety of factors. The average 31- to 35-year-old man with a sedentary lifestyle needs about 2,400 calories, and the average 31 to 35-year-old woman with a sedentary lifestyle needs about 1,800 calories. Consider, though, that many common American snacks can push you well beyond that limit. Just look at our calories versus running comparison of common foods like soda, chips, and snacks.

Avoiding Expensive Packets

Ironically, those who created the damaging mindless snacks in the first place now sell 100 calorie pack versions of their not-so-healthy foods. They’re a lot of money for mostly air. But you can create your own packets with our 100 calorie snack ideas. There are much healthier, sumptuous options for low-calorie recipes, like Prosecco pops, DIY banana chips, or mint hot chocolate. For even easier, grab-and-go options, simply freeze grapes or mango cubes. Just be sure to count out portions, even of vegetables or nuts. Ask yourself, “How many almonds equal 100 calories?” before assuming that their healthy nature makes up for it. (The answer is about 14 almonds.)

What 100 Calories Looks Like

Those new to dieting or those who mindlessly eat might be alarmed at the comparatively small portions of food, but there are some extremely low-cal, healthy, filling snacks on here that are big and can fully satisfy. For instance, cover a baked potato with salsa instead of butter and you have an 84 calorie snack. Dying for chocolate? There are quite a few healthy desserts under 100 calories on here that shouldn’t mess up your daily plan. Try the fancy deconstructed s’more!

Enjoying What You Eat

The moral of the story is that you don’t have to be miserable with your 100 calories of broccoli (which, by the way, is about 5 cups of florets). In fact, you shouldn’t be. Forcing yourself to be miserable can increase the chances of failure and relapse. Take the time to experiment and find the low-calorie snacks you actually enjoy, whether that means discovering new healthy dessert recipes under 100 calories, getting a fuller breakfast with Greek yogurt, or grabbing a handful of salty popcorn. Use our list of 50 100-calorie, healthy snacks to discover your new favorite mindful treat!

If you’re tired of 100 calorie snack packs to help you stay within your daily calorie goals, there are plenty of healthy and easy ways to satisfy cravings! Making your own low-calorie snacks helps you be in control of the portion size and taste. Are you craving chocolate and fruit? There are only 95 calories in a banana split rice cake! If you are craving cheese, try a cheese-stuffed pita pocket or mini quesadilla, both just 100 calories. You can enjoy a Mediterranean diet inspired tomato and feta stack for 99 calories. Keto diet or Atkins diet enthusiasts can try a smoked salmon pinwheel with cream cheese for just 55 calories. Whether you are a dedicated calorie counter or just want to diversify you’re snacking, you are sure to find something to satisfy your sweet (or salty) tooth on this chart.

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13 Snacks Under 100 Calories

I’ll admit it, I am a self-proclaimed “snacker”. I know it’s not technically a word, but I think you know what I mean. Perhaps you’re a snacker too? Three meals a day just won’t suffice and you find yourself raiding your fridge and cupboards throughout the day, or stopping off at the nearest coffee shop for a little treat. If you’re eating healthy snacks, that’s A-OK, but snacking on high sugar, high calorie munchies is a recipe for disaster.

In order to make sure you’re filling yourself with healthy snacks, it’s best to make or pack your own when you’re on-the-go. Relying on a muffin from Starbucks or a pack of chips from the convenience store ensures your calorie intake is high and your energy is low. Sweets may be a quick fix, but they won’t keep you satisfied and are sure to contribute to unwanted pounds. You want to make sure your snacks are high in protein and fiber so you won’t be craving food all day.

To get yourself through the afternoon slump and keep yourself satisfied between breakfast and lunch, and lunch and dinner, there are a number of healthy snacks to have on your radar. Not only are they high in protein, fiber and vitamins, but they are truly tasty. You’ll enjoy munching on them throughout the day, and with under 100 calories each, they’ll keep the weight off.

From apple slices with peanut butter, to edamame, nuts, and even popcorn, these 13 healthy snacks will keep you full and satisfied when food is all you can think about.

1. 1/2 cup of edamame

Edamame is one of my favourite snacks – or appetizers when I’m out for sushi! They are so simple to make and snack on, plus ½ cup of edamame has over 8 g of protein and 4 g of fiber. They’re sure to keep you full and are easy to pack for a quick snack!

2. Apple slices with peanut butter

I’ve completely converted to all-natural organic peanut butter. Anything else is PACKED with sugar, and you’re not really getting any of the awesome benefits peanut butter has to offer. Slice up your apple and measure ¾ of a cup, then spread on the peanut butter, using 2 teaspoons in total. Peanut butter is a great source of protein, plus, what could be better than mixing sweet and salty!

3. Hard-boiled egg

I have to admit I’m not much of an egg person, but when I do eat them, it’s hard-boiled all the way. A hard-boiled egg is an ideal snack because it’s convenient to bring with you on-the-go, and there’s 6 grams of protein in only 78 calories. Make a batch and store them in the fridge to eat throughout the week.

4. 1 cup of blueberries

I love blueberries as much for their taste as their health benefits. They are one of the best sources of anti-oxidants and only have about 83 calories for a 1 cup serving. How great is that! If you’re someone who likes crunchy snacks, you can freeze your blueberries for an extra crunch.

5. Yogurt and sunflower seeds

With ½ cup non-fat plain yogurt and a tablespoon of sunflower seeds you’ll get a good boost of protein with the yogurt, and the seeds only add 19 cals! Sunflower seeds are also a great source of vitamin E, B-1 and copper. Another great tip: Buy non-fat yogurt that has “live” or “active” cultures to get a good dose of probiotics.

6. Non-fat Greek yogurt with honey

If you love yogurt, but you’re more of a sweets person than a seeds person, go for ½ cup of non-fat Greek yogurt and a teaspoon of honey drizzled over it. You may also love this option for an after dinner dessert. You’ll get tons of protein from the yogurt to help you feel satisfied, too!

7. Almonds

You can eat 14 almonds and stay under 100 calories. They’re perfect to take on the go or to snack on while you’re at your desk. Almonds are rich in protein and fiber, which means they’re great at staving off hunger.

8. Microwave popcorn

Any popcorn lover is bound to love the sound of this! Popcorn is high in fiber to help keep your hunger at bay, and it’s crunchy and tasty – does it get any better? It does! Some microwave popcorn brands have 100 calories in a whopping 6 cups.

9. 1 orange

A navel orange has about 80 calories, is low in natural sugar and high in vitamins and fiber. They’re juicy and sweet, and their skin makes them super convenient to carry around on the daily. Plus, the fact that you have to peel and section them allows you to savour and eat them slowly.

10. Pistachios

Another nut that’s high in protein, fiber, vitamins and minerals, eating 20 pistachios will keep you around the 80 calorie mark. They may have a high fat content, but not to worry, it’s “good” fat with plenty of benefits. They’re super tasty and fun to crack open, just make sure you have a garbage can near by!

11. ½ cup of oatmeal

Another one of my go-to snacks, a ½ cup of oatmeal is sure to keep you satisfied throughout the afternoon. It’s rich in protein and fiber, plus it’s warm and delicious. Simply mix an instant pack of oatmeal with boiling water, or heat it up in the microwave and you’re good to go!

12. Smoked salmon and low-fat cream cheese

For a low-calorie twist on bagel and lox, create a smoked salmon pin wheel with low-fat cream cheese. Spread 1 tablespoon of cream cheese on a piece of smoked salmon and you’ll get a helpful dose of protein and omega-3 fatty acids.

13. 1/4 cup of dried cranberries

Tangy and sweet, dried cranberries are the perfect mid-day snack. If you’re worried about the amount of sugar, you can opt for unsweetened varieties, but a ¼ cup of dried cranberries has just 93 calories. They’re perfect for popping in your mouth.

Healthy snacks are easier to come by than you may think. Don’t fall into the trap of high-sugar, high-calorie snacking! Be aware of your snack foods and keep them healthy with this handy list.

For more healthy snacks under 100 calories, check out the book Snack Recipes Under 100 Calories: Fat Burners Made Easy: 50 Snack Recipes That Burn Fat In Minutes by Ray Estevez. It’s filled with lots of great ideas to help with your weight loss efforts!

This post contains affiliate links.

If you found this list of healthy snacks under 100 calories helpful, please share it on Pinterest!

And if you’re looking for more health-related tips and tricks, please follow our Health & Fitness board on Pinterest where we share all kinds of great ideas!

Kate

Kate is a freelance writer with a background in fashion, beauty and wellness. When she’s not trying out new recipes, taking a hot yoga class, or curled up with a good book, you can find her blogging about lifestyle tips and entrepreneurialism at Layered Indulgence.

90,000 Calorie Free Foods: The Complete List | Nutrition and diet | Kitchen

Recently, a group of Israeli scientists conducted an interesting study. They interviewed several thousand men whose wives and girlfriends are dieting. The research results left no doubt that the vast majority of men find it very difficult to communicate with women who are on a diet. Why?

Photo: thinkstock.com

Diet or Life?

More than 70% of the stronger sex, living in an official or civil marriage, noted that as soon as a woman makes a decision on a diet, she not only stops eating “normally”, but also restricts her partner in nutrition, which negatively affects his condition , moreover, not only psychological, but also physical.

About 50% of men said that during the “diet period” the character of the fair sex sharply and strongly deteriorates. Such a woman becomes nervous and irritable, she is prone to strong negative emotions, often scandals with relatives and “rips off evil” on close people, first of all, on a man.

Approximately 37% of the stronger sex experience severe psychological discomfort when dealing with women on a strict diet. They noted that such women are so focused on the process of losing weight that they simply “stop noticing the rest of the world”, talking only about diets, weight loss, calorie content, and so on.

About 28% of the stronger sex say that during a diet, a woman feels very unhappy, which affects the quality of her life in general. Such men prefer to see their girlfriends, maybe not like the ideal of 90-60-90, but happy, contented with life and ready to enjoy it, together with loving men.

Photo: thinkstock.com

What to eat to eat less?

The development of science and technology, fortunately, makes it possible not to suffer from hunger, but simply to take into account the properties of products. Remember calories? About the amount of carbohydrates? You need to know which foods are the “lightest” and eat them as often and as much as possible. That’s the whole secret!

We have compiled a list of delicious and healthy products, 100 grams of which contain only from zero to 70 kcal. You can:

– use “light” ingredients in your favorite dishes,

– take fruits and vegetables with you as a snack,

– replace meat dishes with vegetables,

– experiment, come up with new original combinations and tastes,

– remember that added fat makes even low-calorie foods more nutritious.

Photo: thinkstock.com

List of the most low-calorie foods

0–20 kcal

Water, watercress, lettuce, cucumbers, white radish and tomatoes. Plain clean water does not really contain calories. But it helps to keep the skin supple and helps to fight attacks of hunger between meals. After all, thirst is often mistaken for the desire to eat. Train yourself to drink one and a half to two liters of clean water a day.

20-30 kcal

Lemon, green and red bell peppers, celery, corn salad, broccoli, coriander, spinach, cabbage, eggplant, asparagus, cauliflower, pumpkin, champignons, lingonberries.Eggplant is not as popular in our cuisine as the same cabbage. And in vain – one serving of these vegetables, stewed without fat, contains only about 35 kcal and is quite satisfying. In some recipes, eggplant can even replace meat.

30-40 kcal

Grapefruits, limes, watermelon, green beans, onions, green onions, strawberries, pomelo, peaches, melon, zucchini, radish, radish, low-fat yogurt. Grapefruit is one of the best low-calorie snacks out there. Half of this citrus contains no more than 40 kcal and is rich in vitamin C.Try adding grapefruit to a leafy salad – it can replace salt. Remember, though, grapefruit should be eaten with caution by those on medication. This fruit can change the behavior of pharmaceuticals.

40-50 kcal

Carrots, celery root, celery stalk, beets, blackberries, kohlrabi cabbage, gooseberries, nectarines, pineapple, cranberries, plums, oranges, apples, apricots, feijoa, skimmed kefir, skim milk. Carrot sticks and stalk celery are not only a delicious snack that replaces chips, but also a real “lifesaver” for those who quit smoking.One large stalk of celery contains only ten calories.

50-60 kcal

Cherries, raspberries, red currants, blueberries, pears, peeled potatoes. Cherries contain the bioflavonoid quercentin, which helps fight cancer. This berry can be bought fresh or frozen all year round and added to salads, dairy products or cereals. 60–70 kcal Kiwi, leek, black currant, sweet cherry, beans, grapes, pomegranate, mango. Onions and beans are the best ingredients for making low-calorie vegetable soups.By the way, a portion of Minestrone, beloved by Italians, contains only 14 kcal. Of course, before the cheese or croutons are on the plate.

Most important

There is a huge amount of healthy food with calories from zero to 70 kcal. Most of the products listed here are available all year round, go well with each other, and we tell you what and how to cook from them every day! We are waiting for you recipes for low-calorie dishes in the special section “Food for a flat stomach”. Good luck!

The article was prepared using materials from takzdorovo.ru.

complete list of caloric content of dishes per 100 grams

If you are planning to lose weight, you are probably interested in the food calorie table. It is she who will help to adjust the diet and choose the optimal list of ready-made meals that will help you get rid of excess weight faster. In addition, a complete table may include the glycemic index and the chemical composition of foods: this is useful not only for those who are losing weight, but also for those who are looking after their health.

Why do you need a calorie table

This is a handy tool for figuring out the amount of protein, fat and carbohydrates in your own diet. When losing weight, it is important to take into account this balance, as well as the calorie content of dishes, excluding from the menu that which interferes with losing weight. However, for effective weight loss, it is not necessary to give up your favorite foods. If you want to shed those extra pounds faster, you can include Herbalife Nutrition’s Formula 1 Protein Shake in your diet.This product forms the basis of the weight loss program. The composition of the product contains whey protein, which gives a long-lasting feeling of satiety, as well as a vitamin and mineral complex that saturates the body with essential nutrients. Regular use of “Formula 1” as a complete replacement for breakfast or dinner in combination with physical activity can promote rapid fat burning.

For whom table

is suitable

Calorie content of foods is an indicator that you need to know:

1. Those who want to lose weight. Thanks to such a table, it will be possible to compose a competent diet, excluding unsuitable products from it. In addition, you can prepare a menu for a day or a week, develop a suitable diet for weight loss, taking into account sports activities.
2. Those wishing to gain weight. In order to achieve the result, it is also necessary to properly adjust the diet, including more protein, slow carbohydrates and vegetable fats in it. A convenient calorie table for 100 grams of food will come to the rescue.
3. Watching your own health. People who are forced to adhere to certain diets according to indications should adjust their diet in accordance with the recommendations of doctors. The calorie table will help you avoid unhealthy foods and choose the most useful menu.

Calorie content of ready meals

Here we have compiled a list of the most popular foods that can be found in the diet of every person. The table shows the composition of the BZHU, as well as the calorie content per 100 grams of the product.

Calorie content of meat products and fish

When choosing the right diet, pay attention to the amount of carbohydrates.Meat and fish are great for the keto diet.

Information is presented in the book “Modern tables of calorie content” [1].

Caloric content of dairy products

Dairy products are a valuable source of protein. However, not all meals provide the protein you need. An additional source of valuable amino acids can be found in the Herbalife Nutrition Formula 3 Protein Blend. 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 the meals, saturating the body for a long time and helping to fight hunger.In the table below, you can get acquainted with the calorie content of dairy products. You can calculate the exact calorie content of a dish using a special calculator.

Additional recommendations

When choosing products, you should not chase low calorie content.The glycemic index can be an important indicator of benefit. It should be taken into account by those who monitor blood sugar levels due to a tendency to diabetes or other serious diseases.

Links:

[1] https://www.litres.ru/elena-dobrova/sovremennye-tablicy-kaloriynosti-produktov/

Calorie table for products and ready meals

Lose weight without stress and harm to health – a table of calorie content of products and ready-made meals.An effective technique with a lasting result!

Calorie counting is a very effective way to lose weight. The main advantage of this method is the stability and durability of the result obtained – adhering to the recommended average daily personal calorie intake, you will not gain weight again.
The advantage is also the ability to eat your favorite food, limiting yourself only in quantity, thus diversifying the diet as much as possible, without driving yourself into stress.

Determine your intake and eat according to this figure using the Calorie Chart for Foods and Prepared Meals.

The formula for calculating the average daily personal rate.

The result is multiplied by the individual indicator of physical activity.

• 1.2 – minimum movements, work while sitting, driving a car, no additional physical exertion;
• 1.3 – small physical load, the need to walk a lot every day or jogging, cycling, team sports, light physical labor 1-2 times / week;
• 1.5 – visiting the fitness club 3-5 times a week, active physical work;
• 1.7 – high physical activity, regular hard physical labor or daily long-term sports;
• 1.9 – very high level of physical activity.Usually athletes live in this mode before the competition.

Strive to lose weight – subtract 20% from the total, if you want to build muscle mass – add 20%, your goal is to keep weight – leave the figure unchanged, this will be your daily rate.

When planning your menu, distribute the main volume of food for lunch time, do not forget 1-2 snacks between meals.

To calculate the number of calories for ready-made meals you need to: Weigh all the ingredients of the dish, and calculate the nutritional value of each according to the formula (the number of kcal per 100 g is shown in the table).

We add, write, save information. We calculate everything once, remember it and then spend time at a party or a restaurant, and do not spend it on mathematical calculations. You will definitely need a kitchen scale, if the calculations are inaccurate, there is a risk of overeating and then the body will not have time to spend the received energy, it will continue to accumulate reserves, or undernourished, which is even worse, because, getting used to a small amount of food, the body will slow down metabolic processes and the weight will be gain even faster.

It is important to take into account some of the nuances.

1. The amount of kcal in frozen food does not change significantly.

2. When calculating first courses on meat, we take the total of all components, taking into account the broth. If the meat is taken out, only 20% is taken into account, turning into broth.

3. Boiled meat, poultry, fish, vegetables are considered as raw, minus 20% loss for broth. When frying, about 20% of the fat is absorbed.

4. The calorie content of the finished pasta, cereals and legumes is the same in dry form.They swell in calorie-free water and increase in weight and volume through absorption.

Calculation examples.

In 100 g of dry pasta 338 kcal. After boiling, the weight of the pasta increased to 200 g, but the nutritional value decreased by 2 times. Thus, 200 g of ready-made pasta has the same amount of calories.

Per 100 gr. cereals account for 300 kcal, which means that a ready-made porridge with a weight of 300 g contains a similar amount.

Figures are approximate, everyone loves cereals in their own way: some are crumbly, others prefer viscous.

Added milk, butter and various sauces increase the nutritional value of the dish.

5. Salted, pickled fish contains 2 times more calories than raw fish. Fruits and vegetables do not lose their nutritional value after salting.

6. Calories in home-cooked smoked meats, poultry and fish are considered raw according to the table. At the factory, a liquid smoke concentrate is used, so this product is about 40% more nutritious than homemade.

7.Do not eat fruits and berries in compote – take into account only 30% of their calorie content. Dried fruit Uzvar contains 0 kcal. The calculated final nutritional value of the compote, together with fruits and berries, is distributed over the weight of the entire liquid.

Caloric content of products table per 100 grams.

The calorie content of the products in the table per 100 grams is taken from open verified sources.

Calorie counting is not just another diet, but a way of life. This does not mean that you can lose weight by continuing to eat fast food regularly and lie on the couch. Choose natural, healthy food, your menu should be as varied as possible, must include the proper amount of proteins, fats, carbohydrates, fiber. Rationally distribute the daily amount of food throughout the day, eat in small portions every 2-3 hours, do not overeat at night! Move more, walk in the fresh air.

I hope the complete approximate table of calorie content of food and ready-made meals will be useful to you, facilitate calculations and help you to always be in shape!

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90,000 Calorie content of food – low calorie foods

Caloric content and chemical composition of food

The calorie content of food products determines their chemical composition.Fats contain the greatest amount of energy – about 9 kcal per gram. 1 g of carbohydrates or protein contains about 4 kcal. Therefore, food with a high fat content – butter, ghee, fatty meat, sausages, sausages, chocolate, vegetable oils – is the most high-calorie. Moose meat contains only 1.5-2% fat, and 100 g of moose meat contains about 100 kcal; fatty pork contains 49.3% fat, and its caloric content is almost 5 times higher.

Foods with a high water content have fewer calories and are less likely to contribute to obesity.These products include vegetables, fruits. The more water in vegetables, the lower their calorie content. This also applies to cereals, and bread, and legumes, and other plant products.

Caloric content of common food products

High-calorie foods

Very high caloric content of food (450-900 kcal per 100 g)

Sunflower oil, ghee, butter, bacon, fatty pork, uncooked smoked sausages. Nuts, chocolate, cream cakes.

High calorie content of food (200-449 kcal per 100 g)

Category 1 beef, meat pork, 1 category lamb, cooked-smoked sausages, semi-smoked sausages, cooked sausages (except beef), sausages, sausages, meat loaves, geese, ducks. Hard cheeses, pickled, processed cheeses, sour cream, fat cottage cheese, curd cheeses. Autumn capelin, bonito, saury, stellate sturgeon, Pacific herring, eel, caviar (granular, pressed, chum salmon, pink salmon, beluga, sturgeon). Bread, pasta, sugar, honey, jam.

Medium-calorie foods

Moderate calorie content of food (100-199 kcal per 100 g)

Lamb of the II category, beef of the II category, horse meat, elk, rabbit, deer, lamb, broiler chickens, turkeys of the II category, hens of the II category, chicken eggs, quail. Chuban, asp, mackerel, macrorus, low-fat Atlantic herring, mackerel, horse mackerel, sturgeon. Semi-fat cottage cheese, yogurt 6% fat.

Low-calorie foods

Low calorie content of food (30-99 kcal per 100 g)

Milk, kefir, low-fat cottage cheese, curdled milk, yogurt 1.5% and 3.2% fat, kumis.Cod, hake, pike perch, pike, carp, flounder. Berries (except cranberries), fruits, rutabagas, green peas, cabbage (Brussels sprouts, kohlrabi, cauliflower), potatoes, carrots, beans, radishes, beets.

Very low calorie content of food (less than 30 kcal per 100 g)

Zucchini, cabbage, cucumbers, radishes, turnips, lettuce, tomatoes, sweet peppers, pumpkin, cranberries, fresh mushrooms.

The content of fiber (dietary fiber) also affects the calorie content of food: the more there are, the lower the calorie content.Fiber not only interferes with the absorption of carbohydrates and fats, but also significantly slows it down.

Cauliflower contains 90 g of water, 4.5 g of carbohydrates and 0.9 g of fiber per 100 g of edible part of the product. Its caloric content is 30 kcal per 100 g. Sweet pepper contains the same amount of water – 90 g, and even slightly more carbohydrates than cauliflower – 5.2 g. But it contains much more fiber – 1.4 g; accordingly, its caloric content is slightly lower – 27 kcal per 100 g of the edible part of the product.When comparing foods with almost the same fat content, but with different levels of fiber, the same pattern is found. So, fresh boletus mushrooms contain 0.9 g of fat and 2.1 g of fiber, and their calorie content is 23 kcal; champignons contain slightly more fat – 1.0 g, but 2 times less fiber – 0.9 g; accordingly, their calorie content is higher – 27 kcal.

A low-calorie diet is recommended to include salads made from vegetables that are high in fiber and water.

A low-calorie vegetable salad at the beginning of lunch will speed up the feeling of satiety, which will reduce the number of high-calorie meals.

Water and fiber from the salad will slightly reduce the efficiency of absorption of nutrients from subsequent dishes. Salads should not be seasoned with vegetable oil or mayonnaise, but with vinegar or soy sauce. To prepare such a “calorie-free” salad, you can use fresh and sauerkraut, cucumbers, leafy greens and other vegetables that are low in carbohydrates and high in fiber.The absorption of nutrients is slowed down, and the feeling of hunger will come later. At the same time, the total calorie intake may decrease slightly or even remain at the usual level. This will help avoid hunger, dizziness, and other discomfort associated with a low-calorie diet. Some of the nutrients will bind to fiber and be excreted from the body in the feces. All this will reduce the total actual calorie intake in the diet.

The calorie content of any dish and the daily ration as a whole can be calculated with an accuracy of calories using reference books, which indicate the energy value of individual food products.But, in order to determine how many calories are in a bowl of soup, you will have to weigh at least a dozen components (raw meat, dry cereals, raw vegetables, dried herbs, etc.) to the nearest gram, take into account the loss of nutrients during storage products, percentage of waste, the effect of heat treatment (some foods lose calories, and some become more high-calorie than raw ones due to the destruction of fiber), the effect of each food on the absorption of nutrients in the finished dish, and much more.

Depending on the composition of the products and the method of preparation, ready-made meals lose a different number of calories: soups -2-4%, dishes made from milk and cottage cheese – 3-6%, fish dishes – 7-26%, beef dishes – 2-26% , pork – 6-39%, lamb – 5-28%, offal – 7-26%, chicken dishes – 7-41%, chicken – 6-37%, turkey – 8-24%, rabbit meat – 8-27 %.

In addition, when compiling an individual diet, it is necessary to take into account both personal characteristics of nutritional status, and many other factors.

If there are no contraindications (renal failure, cardiovascular and other diseases associated with impaired water-salt metabolism), it is recommended to drink more liquid – non-carbonated drinks, tea or coffee without sugar (up to 1.5-2 liters per day). This will help speed up satiety and reduce nutrient absorption.

Proteins have less influence on the accumulation of excess body weight than fats and simple carbohydrates. To avoid the harmful effects of excessive consumption of nitrogenous substances, there should be 2-3 times more vegetables on the plate than meat.Do not forget that raw vegetables contain fewer calories and more vitamins than cooked ones, and that lean meat and fish, chicken fillets are lower in calories than animal products, which are high in fat.

It is not proteins that are to blame for the deviation of the weight from the ideal, but fats and, to a lesser extent, carbohydrates. Hidden fats are especially dangerous. If fat can be removed from meat or chicken, then it is firmly hidden in sausages, wieners, confectionery and often makes up 30-50% of the total weight of products.Studies have shown that diets with the least amount of fat in the food contribute to weight loss, even if the total calorie intake of the diet is not reduced.

Pasta, cereals, potatoes and other foods containing a lot of complex carbohydrates (starch) have little effect on weight gain, especially if you do not put butter or vegetable oil in them.

In order for carbohydrates to be absorbed more slowly and not completely, cereals and pasta should be boiled less.

If the rice is left slightly hard (cook for only 15 minutes), and the pasta is not boiled until completely soft, then the carbohydrates contained in them will be absorbed more slowly and not so completely.

It is better to fry potatoes without fat in a Teflon pan than to boil, and even more so to make mashed potatoes.

Rice is better to use not white, but the so-called brown – it contains more fiber.

Pasta made from durum wheat is less boiled and contains slower carbohydrates than those made from cheaper soft varieties.

Vegetable meals without fat, although they contain simple carbohydrates (glucose, fructose, sucrose). They contribute little to the accumulation of body weight, since they are high in water and fiber and are low in calories.

Fruits in large quantities, fruit juices (even without added sugar) can affect the accumulation of body weight, as they are high in simple carbohydrates. 100 g of apples contains 45 kcal, and if you eat only 1.5 kg of apples on a fasting day, the body will receive only a third of the two thousand kilocalories that it spends in a day of sedentary work. And if you eat a large apple after a full breakfast, lunch and dinner, the calorie content of the diet will increase by about 10%.

Thus, despite the indisputable evidence that weight gain is primarily provided by excess fat in the diet, in order to combat “excess” body weight, it is necessary to limit the total calorie content of the diet.

Foods with the highest amount of fat

• Ghee, vegetable oil, cooking fat – 90-98%
• Butter – 75-80%
• Pork fat – 70-75%
• Margarine – 60-75%
• Smoked sausages, fatty pork – 35-45%
• Cooked sausages, sausages, small sausages – 25-40%
• Lean pork, fatty beef – 20-30%
• Pelmeni – 15-25%
• Mayonnaise – 30-70%
• Cream, sour cream – 10-40%
• Hard and processed cheeses – 15-30%
• Fatty fish – 10-25%
• Chocolate – 30-40%
• Nuts – 30-50%
• Creamy ice cream – 10-15%
• Shortcrust pastry products – 12-25%

90,000 How to choose food for every day – Lose weight and not get fat without miracle diets, fitness clubs and other magic

How to choose food for every day – Lose weight and not get fat without miracle diets,
fitness clubs and other magic – Sidorov S.V.

Let’s start with some general points.

1. Dishes that seem to be cooked from the same products may
differ significantly in calorie content.Typically thinner meals
less calories , because they contain stronger nutrients
diluted with water. Let’s take rice grits as an example. 100 g of milk soup
from rice cereal contains 66 kcal., and 100 g of rice porridge in milk – 97
kcal., i.e. one and a half times more.

2. The same product, cooked in different ways, may differ in its
energy value. I will continue with the example given earlier. If in 100 g
rice porridge on the water contains only 78 kcal., then in boiled crumbly
rice – already 113 kcal. Again, almost one and a half times! However, plus or minus 35
kilocalories – not so much, because the energy value of boiled rice
you can bring up to 350 kcal. by choosing the most nutritious variety
rice groats. And if the rice is cooked not in water, but in meat broth, add
into it fried meat, fruits, nuts, butter, then the calories will become
much more. Usually, fried foods have the highest calorie content ,
since oil or fat is generously added during frying.Boiled foods less
high in calories, since some of the nutrients “take” water, which
after cooking it turns into broth.

3. High-calorie foods include any oil and any fat, all
sweets and most confectionery, including the beloved by many
chocolate, as well as nuts and seeds. Dried fruits are also very high in calories,
because, unlike fresh fruits or compotes, they have almost no water.

4. Alcoholic beverages also differ greatly in their energy
value.Strong alcoholic drinks are usually very high in calories. Hundred
grams of 96 percent ethyl alcohol is 710 kcal. Even fatty pork
not so high in calories! If we talk about the main types of alcoholic beverages,
then, for example, 100 g of vodka, brandy and even moonshine contain 230-240 kcal.
The energy value of 100 g of beer usually does not exceed 50 kcal., But who drinks
beer in hundred gram portions?

In terms of weight loss, alcoholic beverages have another disadvantage: they
increase appetite, and besides, you need to eat strong drinks, and
preferably fatty foods.

5. Abundance of spices, artificial flavors and flavor enhancers – all this
increases appetite and provokes us to eat much more than necessary.

So, immediately we exclude from food for every day all fried . In addition to
high calorie content, fried foods have one more disadvantage: they get into food
products of combustion of fats. We also remove chocolate from food for every day,
sweets, cakes, sweet pies and pastries, fatty dishes and sandwiches with
thick layer of butter, nuts, muesli and dry fruit-nut mixtures, alcohol
and spicy dishes. Everything listed in this paragraph refers to the number
delicacies, i.e. in small quantities you can eat it only for
a festive table or as a reward for some significant
result.

We also exclude fast food from food for every day. The very word fast food (from
English fast food – fast food) means snacks on the go, and from
we completely refused such meals. If you love fast food
dishes, then take them to delicacies, and when you get to them, then eat not
hurrying.

Products containing
questionable additives, fillers, artificial sweeteners and enhancers
taste : cheap sausages (don’t even hope to find meat in them!), dry
fast food, sweet soda.

What remains for every day ? Boiled and baked, but neither sweet nor
fatty. From drinks – only non-alcoholic.

Consider some of the products and dishes that are typical for our menu and our
stores, distributing also by main groups.(Learn energy
the value of almost any product and quickly determine the calorie content of any portion
you can using the help tool which is to the left of
text.)

Soups.
The energy value of most soups, including cold ones (okroshka,
beetroot, etc.) – 30-50 kcal. for 100 g. I have eaten a 250-gram plate of borscht
in meat broth, you will fill your stomach well, but you will get only 90
kcal More calories (60-70 kcal per 100 g) milk soups (with rice or
noodles) and hodgepodge, as well as peas and beans.Siberian borsch with meat
with meatballs – this is as much as 80-90 kcal. But tomato soup is just something
ten kilocalories! And low-fat broths can have even lower
calorie content.

Soups, of course, we will refer to food for every day.

Porridge.
For those who have not eaten porridge for a long time, let me remind you that it is viscous (not liquid and not
dry). The dish is easily absorbed by the body, satisfying and nutritious. Wherein
porridge (buckwheat, corn, oatmeal, pearl barley, millet, rice, barley) –
this is 80-120 kcal.per 100 g. But only if you cook cereals and not quick porridge
cooking from a bag, the calorie content of which can be much higher due to
various additives.

Another note regarding millet porridge: it is recommended to exclude it from
nutrition with sparing diets, for example, in the first one and a half to two months after
operations on the digestive organs.

Porridge cooked in milk, of course, will turn out to be a little higher in calories than on
water (on average about 15 kcal.), but the difference is not so great that
deny yourself the pleasure if you prefer milk porridge.For example, 100 g of oatmeal in water has an energy value of 88 kcal.,
and in milk – 102 kcal.

So, cereals are also food for every day.

Flour products.
Almost all flour products we know are very high in calories. However, this is not
means that you cannot lose weight by eating flour products. For example, dry
bread made without yeast from wholemeal flour and whole grains –
this is 250-360 kcal. per 100 g. At first glance, quite a lot.But are you
are you going to eat the whole package at once? One loaf of soup – please! He
will add less than 20 kcal to your soup, and if you remember that soups
low in calories, then it’s okay. By the way, although the calorie content of the loaves
similar to bread, but they contain a lot of fiber and
carbohydrates. Therefore, in our body, bread is easily digested, gives a feeling
satiety and prevent the absorption of excess calories. 2-3 loaves of coffee or tea
may well become the main part of your breakfast, and they can be smeared
butter or soft cheese.Just do not eat dry bread!

By the way, since we’re talking about
whole grain products, as a substitute for rich pastries for every day
cereal bars are fine. Energy value of one such bar
is less than 100 kcal.

Among flour products, they have a relatively low calorie content.
dumplings with berries, mushrooms, cottage cheese or potatoes (100-200 kcal), and pasta,
boiled or even baked with an egg – this is 100-150 kcal.Of course, if before
you ate pasta or dumplings with bread, now with this habit you need
say goodbye, and generally reduce the consumption of bakery products. But completely
you should not give up flour, a small slice of pizza or pie with vegetable
filling and a thin crust may well be included in the menu when losing weight.

So …

– we replace bakery products in whole or in part with dry bread;
we look at the calorie content of the loaves on the package; do not gnaw them dry, but eat with
soup, juicy salad, tea, coffee or compote;

– we leave on the menu dumplings with low-fat filling, as well as boiled and
baked pasta;

– in the menu for every day you can leave unsweetened pies with low-fat filling
and a thin crust; pies should be baked, not fried in oil.

Other flour products are best classified as delicacies.

Meat
– an indispensable component of a menu focused on long-term correction
body weight. Meat is rich in proteins that the body needs to build
cells. Losing weight, you will have to increase physical activity, increase
muscle mass, and this is impossible with a lack of proteins.

First, three truths to help you quickly assess the calorie content of meat
dishes.

1. Dishes made from internal organs of animals are usually less than
calories than meat dishes (the exception is the liver; in terms of calorie content, it may not
give way to meat).

2. The method of preparation influences the energy value of meat. So, one and
the same chicken breast can have from 110 to 140 kcal, depending on the method
cooking. As a rule, the calorie content is lowest if the meat is cooked on
a couple.

3. The fat content of meat most of all affects the calorie content of meat. In different parts
carcasses, it is not the same. For example, the minimum calorie content of pork is 160 kcal.
(lean pork). This is even less than lamb (210 kcal.) But fatty pork
dewlap will give you 630 calories., and lard – almost 850 kcal.

How big is the difference with the above items? Let’s look at
example. Beef heart, lungs, rumen, kidneys and even liver contain about
100 kcal. per 100 g. But the energy value of beef (meat) can
differ significantly depending on the fat content and the cooking method: from 110
kcal (sirloin) up to 400 kcal. (fatty grilled beef). In case of
the difference in meat is 3.6 times!

Low-calorie turkey and chicken meat.Energy value of turkey breast
– less than 90 kcal. Chicken breast is less than 140 kcal. Not much higher
calorie content of rabbit meat: about 150 kcal.

Fatty meat: goose, duck. We immediately refer them to delicacies.

Any fatty meat will be a delicacy for us. And everything lean is good for
menu for every day.

Fish and seafood.
The calorie content of most seafood is low. Fish, crustaceans and
shellfish are rich in proteins and, when boiled, are not too high in calories (usually up to 200
kcal). The calorie content of caviar and salmon can exceed 250 kcal. Increased
some parts of fish sold separately, such as
bellies of salmon (310 kcal), pollock liver (about 470 kcal) or burbot (more than 600
kcal.).

The most high-calorie dishes and canned fish in oil, as well as dried,
smoked and fried fish (i.e. fish that is dehydrated during cooking
or “pumped up” with fats). So sprats have a fat content of 32 g and energy value
360 kcal. per 100 g, and cod liver in oil – 66 g and 613 kcal, respectively.

Seafood and almost all types of fish in boiled and baked form can be
belong to food for every day (whether or not it is also a question of price).

Salmon, caviar, salmon bellies, as well as pollock, cod and burbot liver are
delicacies. In a number of delicacies, we will also write down dried, smoked and fried fish, and
also canned fish in oil.

Eggs
rich in protein and fat. The calorie content of eggs is 155-185 kcal per 100 g.
The most high-calorie eggs are duck and goose eggs.Egg white and yolk strongly
differ in calorie content. So in a chicken egg, the yolk is 8 times more caloric than protein.
In addition to water and trace elements, protein consists only of protein (logical, not true
or?), and the yolk also contains fats with carbohydrates.

Sausages.
Boiled sausage, as well as sausages and wieners – this is 220-340 kcal.
The energy value of one sausage with a mass of about 60 g is 150-200
kcal Many? Quite a bit when compared to salami and raw smoked sausages,
in which 500-600 kcal.per 100 g.

Cooked sausages, small sausages and sausages are left in the list “food for each
day ”, and smoked sausages, if you like them, will become delicacies for you.

Mushrooms.
Fresh mushrooms are not very high in calories, on average about 25-30 kcal., And some
mushroom species have an energy value of less than 10 kcal. They keep low
calorie content in boiled and pickled form. But not fried. For example,
calorie content of fresh porcini mushrooms is 34 kcal. per 100 g, pickled – 24 kcal., a
fried – 160 kcal. Moreover, if fresh, boiled and pickled mushrooms
calories are found mainly in proteins and carbohydrates, then in fried calories
increases due to fats.

Fried mushrooms are classified as delicacies, and boiled, salted and pickled mushrooms are classified as
ordinary food.

Fruits, berries, vegetables and greens
usually rich in carbohydrates, and low in calories when fresh and boiled.
The exceptions to this rule are several exotic fruits, of which our
stores you can find avocados.The fat content in it is as much as 20%,
and its energy value is over 200 kcal. per 100 g.

By the way, the effectiveness of fruit and vegetable diets for weight loss among scientists today
causes
doubts, because most modern varieties of fruits and vegetables are bred
based on consumer demand. And this means that the main thing in them is not real.
benefits for the body, and taste, manufacturability of storage,
transportation and processing. As a result, the most popular on the market
varieties of fruits and vegetables, as a rule, have higher sugar content and lower
the content of nutrients.So, white grapefruit (pale yellow) is much
more beneficial to humans than red or pink. But in the taste of white
grapefruit bitterness is more pronounced, so today it is practically
supplanted red and pink varieties. Therefore, getting too carried away with fruits and vegetables
shouldn’t either.

Fresh and boiled fruits, berries, vegetables and herbs are classified as food for every day.

Dried fruits, berries and vegetables have many times higher calories than fresh ones,
due to the high concentration of dry substances in them.Therefore, as
we do not consider independent dishes on the list of meals for every day. But
every day you can include in the menu jelly and compotes from dried fruits and dried
berries, as well as dishes with additions of dried vegetables and dried herbs.

So, the diet has been determined, food products have been selected for every day.
Now you can eat right without starving or overeating.

©
Sergei Sidorov, 2015

Info Field »The most nutritious foods in the world.Top 10

20 December 2020 20 December 2020

The healthiest foods are often the most nutritious! Is it worth giving them up for this reason? In no case! But it is necessary to know their energy value in order not to gain extra pounds.

First, let’s remember what calories are and why they are needed. When the body breaks down calories, it gives us energy and nutrients. But there are also so-called empty calories, which, apart from excess weight, do not bring almost any benefit.Such calories are contained in sweet and starchy foods. They can be easily discarded. But healthy foods, even despite the high calorie content, you need to eat! But in moderation. So, our top 10 most high-calorie foods.

Olive oil

Do not neglect the rule of adding only a couple of tablespoons of olive oil to the salad and be sure to dilute it with lemon juice. The fact is that 100 g of the product contains 898 kcal. At the same time, it is still much more useful than butter and sunflower.

Macadamia

The most nutritious nut in the world! 100 g of macadamia contains 718 kcal. Pine nuts are in second place in terms of calorie content, and walnuts are in third place. At the same time, the average calorie content of nuts, in principle, is about 500 kcal per 100 g. Whatever one may say, the product is very high in calories. Therefore, we eat a little.

Granola

If you like to have a snack or breakfast with granola, remember that 100 g of this product contains about 500 kcal.It is better to cook it at home, so you can control the content of harmful and useful substances in the finished dish.

Salmon

And again, healthy fats and a lot of protein. 100 g of red fish – about 400 kcal. It is not necessary to eat it every day, only 1-2 times a week is enough.

Parmesan

Hard cheese, without which it is difficult to imagine a good pasta. It contains a whole range of vitamins and minerals.And in 100 g – 392 kcal.

Dried Banana

If fresh banana is only 95 kcal per 100 g, then dried banana is 4 times more, 390 kcal! At the same time, dried fruit is much more satisfying. It can be used as a complete snack.

Millet

100 g of millet contains 349 kcal. Porridge for breakfast will energize, and if you cook it in water, the liquid will slightly reduce the calorie content of the dish.

Diet Cakes

Despite the name, 100 g of the product contains 300 kcal.We carefully read the packaging so that the composition does not contain sugar, flavors and other not very useful additives.

Avocado

212 kcal per 100 g. And all because the tender pulp of the fruit is rich in healthy fats.

Dried fruits

The average calorie content of dried fruits is about 200 kcal per 100 g. They can be substituted for sweets, because dried fruits are much healthier. However, you should know when to stop. Raisins (234 kcal), dried apricots (215 kcal) and prunes (231 kcal).

In our online store you will find delicious products, for the sake of which you should not sacrifice your figure!

List of zero calorie foods

Today, newfangled diets often refer to so-called zero or even negative calorie foods. What it is?

Foods with negative calories are foods that require more calories to digest than they contain.That is, eat and waste calories.

In fact, there is no need to talk about the negative calorie content of products: a product may require as many calories for digestion as it “weighs” itself. Therefore, it would be more correct to call such products “zero”, that is, with practically zero calorie content .

Another myth about such products is fat burning. They do not burn fat, but are only able to speed up metabolic processes in the body, due to which weight loss occurs.

So, which foods have the lowest calories and help you lose weight?

Nothing supernova. These are well-known and beloved vegetables, fruits and berries, which have an excellent vitamin and mineral “baggage”, and the required minimum of fatty acids.

Vegetables:

• White cabbage.

• Cauliflower.

• Broccoli.

• Celery.

• Tomatoes.

• Cucumbers.

• Sweet pepper.

• Asparagus.

• Spinach.

• Black radish.

• Radish.

• Green peas.

All of them help to reduce blood sugar levels, eliminate toxins and pathogenic microflora from the body. Eating fresh and boiled vegetables helps speed up metabolic processes and start losing weight if cooked correctly (cabbage with bacon will not help!). Tomato, cucumber and bell pepper salad flavored with light olive oil is an excellent dietary dish and side dish.

Greens:

All these are wonderful flavor additives and fat burning aids.

Fruit:

• Citrus fruits are recognized as “fat burners”, but in fact – foods with a very low calorie index, a slight diuretic effect, and are also a rich source of vitamin C.

• Pineapple – dulls hunger and helps break down complex fats in the body.

• Apricot.

• Apples.

• Plums.

• Mango.

Berries:

Berries are champions in the content of vitamins and microelements, they help to strengthen the body’s immune system, are useful in inflammatory processes. At the same time, a whole glass of berries is unlikely to gain 50 kcal.

Drinks:

• Green tea without sugar can help burn up to 60 kcal.

• Water – clean, non-carbonated – can remove up to 70 kcal from the body. It is important to drink at least 2 liters of fresh drinking water per day.

• Fruit and berry juices – only freshly squeezed. Not a single manufacturer has yet learned to preserve all vitamins in juice for more than a day, no matter what they add to the package.