Proper nutrition is impossible without counting the energy value of the diet. For example, an adult needs from 2000 to 3000 kcal per day, depending on his type of activity. In fact, working in an office and working in a coal mine involves various physical efforts. In order not to exceed the recommended daily rate of 2000 kcal and thereby not gain weight, it is recommended to know the calorie content of dishes. The calorie table of soups, main dishes, fast food and desserts is presented in our article.
How much "borscht" weighs
So, a full meal is not complete without a first course. As a rule, housewives cook soups on meat or fish broth, with the addition of vegetables, cereals and other ingredients. Their energy value is small, most importantly, make sure that when serving, do not add too much sour cream or mayonnaise. Here is a table of calorie content of the first dishes:
First courses, calorie content| Dish name | The number of kcal per 100 grams of product |
| Borscht | 49 |
| Vermicelli Soup | 133 |
| Pea soup on the water | 54 |
| Soup kharcho" | 75 |
| Cabbage soup with meat | 55 |
| Okroshka with meat on kvass | 52 |
| Fresh cabbage lean cabbage soup | 31 |
| Ear | 46 |
| Meat broth vegetable soup | 43 |
| Pickle | 42 |
The above is the exact calorie content of dishes. The calorie table includes the most popular soups. The only energy value is given per 100 grams of the finished product, and if you take into account that in one serving of grams 300, or even 400, feel free to multiply the number of calories by 3 or 4. Therefore, the first dishes are best eaten at lunch or dinner, but in very small quantities. This does not apply to soups on
vegetable broth or, for example, okroshka without meat or sausage.
Calorie table of prepared dishes: what we eat on the “second”
For dinner, the main dish is most often hostesses serving side dishes - rice, buckwheat, other cereals - and something meat or fish. The addition may also be a salad or sauce. Dinner, if there are men in the house, also often can not do without meat or something more satisfying. Here is the calorie content of the second courses: the table also includes the most popular side dishes and main treats.
Second courses, calorie content| Dish name | The number of kcal per 100 grams of product |
| Mashed potatoes | 65 |
| Boiled pasta | 133 |
| Fried potatoes | 154 |
| Pilaf without meat with mushrooms | 119 |
| Solyanka with beef | 100 |
| Fish and Potato Casserole | 112 |
| "Lazy" cabbage rolls | 124 |
| Pepper Stuffed with Meat | 160 |
| Omelette | 119 |
| Buckwheat porridge with butter | 112 |
| Fish cakes | 259 |
| Cod with vegetables | 117 |
| Cod in breadcrumbs | 373 |
| Fried chicken | 266 |
| Boiled chicken | 153 |
| Chicken Cutlets | 382 |
| Chicken with various vegetables | 99 |
| Veal stew | 103 |
| Pork stew | 225 |
| Fried pork | 278 |
| Cutlet "beef plus pork" | 284 |
| Hedgehogs with rice | 187 |
So consider the calorie content of dishes. The calorie table, again, is calculated per 100 grams of product. That is, your full-fledged second dish with a side dish will “pull” at least 500 kcal. Therefore, those who follow a diet or simply do not want to eat so densely, it is better to limit the main meal to soup and salad. Because most of the calories in our diet bring meat dishes, which, of course, are very difficult to refuse - they are very tasty.
Calorie dishes: table calorie salads
So, various vegetable mixes are an excellent substitute for fatty and “heavy” dishes. What is the energy value of popular salads? It is listed in the table below.
Calorie Salads| Dish name | The number of kcal per 100 grams of product |
| Raw carrot and beetroot salad with butter | 60 |
| Vegetable salad with lemon juice | 25 |
| Salad of cucumbers and low-fat sour cream | 33 |
| Apple and Carrot Salad | 59 |
| Cucumber Tomato Salad | 32 |
| Vegetable salad with mayonnaise | 192 |
| Herring under a Fur Coat" | 183 |
As you can see, the calorie content of even the largest portion of vegetable salad will not exceed 150 kcal. In comparison with a full-fledged second - this is such a small thing.
Dessert calories
So, the third in the list of a full dinner is dessert. It can also serve as an afternoon snack, or a snack before dinner. So, what is the energy value of the most popular desserts? By the way, these are quite impressive figures. Therefore, it is best to eat desserts in the morning so that the calories that they brought to you are spent by the evening. And it’s better to eat
fruit salads or bake the product itself “for sweet”, using sugar substitutes.
Dessert calorie table| Dish name | The number of kcal per 100 grams of product |
| Cheesecake | 680 |
| Tiramisu | 450 |
| Strudel and pies from the Filo dough | about 200 |
| Marshmallow, Marshmallow or Marmalade | about 300 |
| Ice cream | 150 |
| Choux pastry | within 300 |
| Cookies, waffles | 450-550 |
| Sponge Cake Products | 280 |
Calorie fast food
This section is especially for those who like to eat at McDonald's and similar establishments. No doubt, the food there is quite tasty, and you can get your order in a matter of minutes. Here are just the calorie content of such a diet depressing, see for yourself:
Calorie table of fast food dishes| Dish name | The number of kcal per 100 grams of product |
| Plain hamburger with cheese and meat | 214 |
| Hamburger with fish | 227 |
| Chicken burger | 264 |
| "Big Mac" | 431 |
| Cheeseburger | 264 |
It is not at all surprising that most people who like to feast on fast-food establishments are overweight.
How to reduce the calorie content of dishes: useful tips
So, you decided to adhere to the principles of proper nutrition and not exceed the calorie content of your diet. Here are some tips to make the dish a bit “lighter” in terms of energy value. First, cook soups in chicken or
beef broth. Also suitable and fish. Of course, soup cooked on pork bone is tasty, but very calorie. The second dishes are best cooked in a double boiler or grilled, baked or, in extreme cases, fried with a minimum amount of oil. Instead of pork, offer lamb or veal for the second, you can also chicken or turkey - there are not too many calories, and the taste is again excellent. And do not season salads with mayonnaise! For vegetables, low-fat sour cream or natural yogurt, dressing with lemon juice or balsamic vinegar are perfect. But it is
better to refuse
fast food at all. So, in our article, we considered a table of
caloric content of foods, dishes - first, second and salads - and also gave tips on how to reduce the energy value of the diet. We hope that the recommendations and tables will help you comply with the principles of proper nutrition and simply do not overeat.