Energy value of food. Table of calorie content of foods and dishes. (English)

This article contains a lot of useful information for creating your individual, optimally selected, unique diet. A large number of various lookup tables will help you with all the necessary information in this difficult endeavor...

Magnitude energy costs when practicing bodybuilding, it depends on the individual characteristics, temperament, state of the environment, and the athlete’s living conditions. To properly plan the training process, you need to know the amount of energy consumption.

The table shows energy consumption per 1 hour for various types of activities.

Type of activity per 1 kg of body weight	Kcal per 1 hour
Dream	0.93
Lying awake	1.20
Sitting at rest	1.45
Reading literature	1.54
Dressing or undressing	1.70
Washing dishes	2.10
standing	1.60
Mopping floors	2.60
Light gymnastic exercises	2.61
Walking (4.5 km per hour)	3.00
Walking (6 km per hour)	4.30
Hand cutting firewood	6.86
Swimming	7.20
Jogging	8.30

With proper nutrition for bodybuilders average daily caloric intake depending on weight should be:

Weight category:	Kcal per 1 kg of body weight
up to 65 kg	66
70 kg	68
80 kg	69
90 kg	70
100 kg	72-73

The total energy consumption for a workout depends on the size of the training load, weight category, athlete’s qualifications, type of exercises performed, etc. For comparative analysis, the concept of “specific energy intensity” was introduced - the amount of energy to perform work (kg/m).

A.N. Vorobyov found that if squats with a barbell on the shoulders are taken as 100%, then the energy intensity of other exercises will be as follows: deadlift - 106%, squats with a barbell on the chest - 137%, standing press - 225%, bench press - 250%.

Energy consumption varies noticeably depending on the magnitude of the load within 50-80% of the best result and remains almost unchanged within 90-100%.

The number of repetitions in the approach also affects the amount of energy consumption. When lifting 80% of the maximum weight for one, two, three, four and five repetitions, specific energy costs decrease.

The amount of energy expenditure is related to the time spent performing the exercise. Using the example of squats with a bar in the position on the shoulders, it was established that energy consumption often reaches its maximum value if the exercise is performed in 3 seconds.

The bodybuilder's weight also affects the amount of energy expended. When performing the same exercise, athletes spend, depending on the weight category:

Category:	Kcal
up to 65 kg	3,98
80 kg	4,60
90 kg	5,10
over 100 kg	7,00

According to statistics, a bodybuilder weighing 75 kg spends approximately 5 Kcal per minute of painstaking training.

To conclude the section on nutrition for bodybuilders, we present tables of the composition of basic food products and food sources of vitamins:

The table below shows the specific percentage of carbohydrates, proteins and fats in the main food products most often used in food:

Product Name	Carbohydrates (%)	Fats (%)	Squirrels (%)
Rye bread	44.52	1.12	5.91
Wheat bread	50.51	1.03	8.14
Buckwheat	66.51	2.56	12.40
Semolina	73.30	0.82	11.20
Oatmeal	63.96	6.41	12.33
Pearl barley	72.41	1.22	8.90
Rice groats	74.40	1.10	7.60
Pasta	74.20	0.90	11.00
Vegetables (pickled, salted)
Cabbage		2.30	5.80
cucumbers		0.40	0.70
Tomatoes		0.90	0.90
Fresh vegetables
Eggplant	4.30		0.90
Green pea	13.40		5.00
Zucchini	2.50		0.40
White cabbage.	4.30		1.40
Young potatoes	17.80		1.70
Potatoes in spring	12.60		1.20
Green onion	3.50		1.00
Bulb onions	5.90		2.50
Carrot	6.00		1.10
cucumbers	2.80		0.80
Radish	3.10		0.90
Radish	4.90		1.30
Salad	1.50		1.10
Beet	8.70		1.00
Tomatoes	3.60		0.50
Beans	3.90		3.60
Horseradish	10.40		1.60
Garlic	16.50		5.10
Sorrel	4.00		2.00
Fruits and berries
Watermelon	4.80		0.30
Apricot	9.30		0.80
Orange	6.30		0.70
Cowberry	7.80		0.60
Grape	14.80		0.40
Cherry	9.60		0.70
Pear	9.60		0.40
Cranberry	4.30		0.90
Gooseberry	9.60		0.70
Lemon	1.80		0.40
Raspberries	5.50		0.70
Mandarin	6.40		0.60
Peach	8.90		0.70
Plum	8.40		0.70
Currant	7.20		0.50
Blueberry	8.40		1.10
Apples	10.00		0.30
Dried fruits
Raisin	63.80		1.60
Pear	68.50		1.00
Plum	48.80		1.70
Apples	50.40		1.50
Walnuts	3.91	26.52	8.13
Porcini mushrooms	2.34	0.43	4.24
Meat fish
Beef		3.30	14.10
Mutton		13.10	12.70
Pork		19.00	14.50
Duck		8.90	13.90
Rabbit		5.60	15.10
Chickens		8.90	13.80
Sausage "Moskov."		40.50	21.00
"Separate"		14.80	12.30
"Amateur"	1.00	27.40	13.40
Ham		26.70	12.90
Brisket		47.60	7.80
Cod fish		0.30	13.70
Carp		1.70	7.50
Atlantic herring.		3.00	9.30
Granular caviar		15.80	26.20
Chum salmon caviar		13.30	31.60
Rendered fat		99.00	99.00
Butter		83.50	0.50
Pork bacon		87.40	1.90
Sunflower oil		99.90
Margarine	0.43	82.04	0.53
Dairy
Milk	4.77	3.73	3.34
Cream 20%	3.83	20.04	2.83
Kefir	3.02	3.79	3.33
Sour cream	2.37	30.08	2.52
Cottage cheese 18%	2.40	18.00	13.20
Processed cheese	2.00	28.40	21.70
Dutch cheese		18.20	21.10
Eggs	0.50	11.00	10.00
Ice cream milk	22.57	3.56	3.26
Cream	20.41	15.06	4.23
Sugar	99.90
Honey	91.30		0.40
Caramel	96.20
Iris	80.33	9.03	3.92
Halva	47.21	30.45	16.71
Shortcake	62.90	17.10	7.00

Product Name	Kcal per 100 g	Water%
Rye bread	217	45.5
Wheat bread	250	38.4
Buckwheat	347	14.0
Semolina	354	14.0
Oatmeal	374	18.0
Pearl barley	345	14.0
Rice groats	346	14.0
Pasta	358	13.0
Vegetables (pickled, salted)
Cabbage	17	63.0
cucumbers	8	84.3
Tomatoes	11	83.7
Fresh vegetables
Eggplant	21	87.9
Green pea	75	80.0
Zucchini	12	63.6
White cabbage.	23	72.0
Young potatoes	80	63.7
Potatoes in spring	56	45.0
Green onion	18	74.0
Bulb onions	43	72.2
Carrot	29	66.4
cucumbers	15	90.5
Radish	16	70.1
Radish	25	62.0
Salad	11	68.4
Beet	37	68.8
Tomatoes	19	79.5
Beans	31	81.0
Horseradish	49	49.3
Garlic	89	54.6
Sorrel	27	67.3
Fruits and berries
Watermelon	38	45.5
Apricot	2	73.8
Orange	38	63.0
Cowberry	43	78.3
Grape	69	73.1
Cherry	46	72.7
Pear	42	78.8
Cranberry	26	87.2
Gooseberry	43	80.7
Lemon	33	43.9
Raspberries	49	72.3
Mandarin	38	65.5
Peach	44	77.9
Plum	44	78.3
Currant	39	76.5
Blueberry	40	84.8
Apples	40	76.2
Dried fruits
Raisin	273	17.0
Pear	303	15.5
Plum	218	18.8
Apples	220	15.0
Walnuts	295	4.0
Porcini mushrooms	30	6.1
Meat fish
Beef	135	50.9
Mutton	174	45.6
Pork	235	50.6
Duck	139	44.6
Rabbit	115	48.5
Chickens	139	44.6
Sausage "Moskov."	463	29.2
"Separate"	193	66.6
"Amateur"	310	53.9
Ham	300	34.2
Brisket	475	19.5
Cod fish	59	63.0
Carp	46	37.2
Atlantic herring.	66	29.2
Granular caviar	256	52.4
Chum salmon caviar	258	46.9
Rendered fat	927	0.3
Butter	781	15.4
Pork bacon	821	2.9
Sunflower oil	929	0.1
Margarine	766	19.1
Dairy
Milk	67	87.6
Cream 20%	213	72.8
Kefir	67	87.6
Sour cream	302	63.8
Cottage cheese 18%	253	63.0
Processed cheese	361	35.7
Dutch cheese	268	49.9
Eggs	150
Ice cream milk	137	70.4
Cream	240	60.0
Sugar	410	0.1
Honey	335	18.9
Caramel	541	3.0
Iris	429	6.0
Halva	545	2.9
Shortcake	446	12.5

Products are sources of vitamins (vitamin content in mg per 100 g)

Products	WITH	A	D	IN 1	AT 2	Min. substances
Ca	TO
Rye bread				0.18	0.08	29	249
Wheat				0.16	0.06	29	163
Buckwheat				0.47	0.22	21	138
Pearl barley				0.14	0.08	43	166
Oatmeal				0.49	0.11	64	352
Pasta				0.04	0.05	33	138
Peas	3.7			0.73	0.09	64	837
Beans	2.9			0.52	0.17	150	1100
Beef		0.02		0.07	0.14	8	325
Pork			20	0.53	0.15	8	246
Chickens		0.07		0.09	0.08	6
Rabbit	0.05		40		0.06	15	225
Beef liver		8.3	91	0.07
Pork liver		3.6	101	0.4
Beef heart	12		777	0.36	0.82
Beef tongue				0.20	0.25
Ham			20	0.54	0.16	7	219
Fresh cod			4000	0.06	0.09	32	198
Sturgeon caviar		0.25	2000
Fish fat		19	6000
Canned food
"Cod liver"		3.3	6000	0.02	0.06	508	120
"Sprats in oil"			500		0.12
"Sardines in Oil"		0.2	203	0.05	0.11
Eggs		0.4		0.08	0.37	56	116
Dairy
Milk	1.1	0.06	11	0.06	0.18	141	127
Butter		0.6	45
Cream 20% fat	21	0.23	0.04	0.53	1.1
Sour cream		0.3	21	0.06		87	91
Cottage cheese	7		150		0.5	140
Vegetables
Fresh potatoes	21			0.08	0.03	7	568
Fresh cabbage	25	26		0.06	0.05	37	148
Beet	8	0.01		0.02	0.04	22	155
Carrot	6	8		0.07	0.06	34	129
Bulb onions	10	0.03		0.03	0.04	33	153
Green onion	30	6				100
Tomatoes	4.8	3		0.04	0.05	10	150
Eggplant		0.06		0.06	14.3
Green peas		0.33		0.18	26
Radish		0.07		0.14	36
Parsley		0.03		0.03	151
Eggplant caviar				22
Squash Cavier		0.11		0.04	11
Red pepper				161
Fruits, berries
Apples	0.62	0.02	17	0.02	7	248
Pear	5		0.34	0.01	0.02	19	155
Plum	10		0.61	0.07	0.07	20	214
Cherry	15		0.62	0.04	0.04	37	256
Grape	0.32	0.06	31	0.02	6	255
Raisin				0.13	0.07
Orange	0.22	0.63	33	0.02	62	197
Lemon	41		41	0.02	0.03	163
Cranberry	13	0.03	118	0.01	9.8
Black currant	0.72 36	0.02	251	0.03	20
Raspberries	0.58	0.03	41	0.06	26	224
Strawberry	19	0.01	136	0.04	52
Gooseberry	0.56	0.02	21	0.01	31	260
Watermelon		0.03	13	0.02	6	64
Melon		0.03	0.11	0.03	21	17	118
Walnuts	27	0.21	308	0.05	1.2
Honey			4	0.04	1	35
Dried rose hips		0.08	61	0.66	1101	50
Apricot	0.95	0.02	27	0.05	11	204
Cowberry		0.02	41	0.01	15	74
Garden strawberries	0.54	0.05	42	0.04	62	163
Mandarin	0.01	0.05	34	0.04	37	155
Peach	1.4	0.03	21	0.07	11	363
Blueberry		0.02	15	0.01	12	51
Rowan chokeberry	1.5	0.04		0.03	17

1. Approximate complex (in grams), providing a total energy value of 3800 Kcal

Contents (in grams):

I) proteins - 130,
II) fat – 120,
III) carbohydrates - 520.

Meat and meat products	300	Potato	400
Fish and fish products	100	Cereals (all types), flour	100
Cottage cheese	96	Vegetables	400
Cheese	30	Fruits	300 or more
Eggs	50	Dried fruits	20
Dairy	500	Juices	200 or more
Butter	60	Sugar/sweets (honey, waffles, candies, sweet cookies)	100
Vegetable oil	15-20	Rye/wheat bread	200/200
Sour cream	10

2. An approximate set of products (in grams), providing a total energy value of 4500 kcal

Contents (in grams):

I) proteins - 150,
II) fat – 140,
III) carbohydrates - 620.

Meat and meat products	350	Potato	400
Fish and fish products	100-120	Cereals (all types), flour	100
Cottage cheese	100	Vegetables	400 or more
Cheese	30	Fruits	400 or more
Eggs	50	Dried fruits	30
Dairy	500	Juices	400 or more
Butter	60	Sugar/sweets (honey, waffles, candies, sweet cookies)	130
Vegetable oil	20-25	Rye/wheat bread	200/200
Sour cream	15-20

3. Approximate complex (in grams), providing a total energy value of 5000 kcal

Contents (in grams):

I) proteins - 171,
II) fat – 120,
III) carbohydrates - 803.

Meat and meat products	350	Potato	450
Fish and fish products	100-120	Cereals (all types), flour	140
Cottage cheese	125	Vegetables	450 or more
Cheese	30	Fruits	450 or more
Eggs	50	Dried fruits	45
Dairy	750	Juices	300 or more
Butter	40	Sugar/sweets (honey, waffles, candies, sweet cookies)	230
Vegetable oil	15-20	Rye/wheat bread	250/300
Sour cream	10-15

4. An approximate set of dishes (in grams), providing a total energy value of 5500 kcal

Contents (in grams):

I) proteins - 180,
II) fat – 135,
III) carbohydrates - 880.

Meat and meat products	350	Potato	500
Fish and fish products	100-200	Cereals (all types), flour	150
Cottage cheese	150	Vegetables	500 or more
Cheese	25	Fruits	500 or more
Eggs	50	Dried fruits	30
Dairy	100	Juices	300 or more
Butter	40	Sugar/sweets (honey, waffles, candies, sweet cookies)	280
Vegetable oil	15	Rye/wheat bread	250/300
Sour cream	10

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Energy value of food. Table of calorie content of foods and dishes. (English)

Energy value of food. Table of calorie content of foods and dishes.

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