Calorie tables: what are the nutritional values of foods and meals?

Calorie tables give us an overview of the amount of energy we put into our bodies through food. Food intake is important for humans, but it has reasonable limits.

Our tables give you an overview of the amount of essential nutrients, i.e. proteins, sugars, fats and total energy.

In the calorie table, the basic foods and products are listed. The others are added gradually.

What is calories, joules + conversions

Energy can be expressed in kcal (kilocalories) or kJ (kilojoules).

A calorie, with the cal mark, indicates a unit of energy. It has been defined as the energy required to raise the temperature of one gram of water by 1 °C, from 14.5 °C to 15.5 °C.

joule is the name given to a unit of work and energy. Joule = kinetic energy of a kilogram of mass moving at a speed of 1 metre per second. One J = work done by a force of 1 newton acting on a path of 1 metre.

Enough with the energy theory. Let's see how to convert between them.

A simple formula will serve us well for the conversion:

1. If we have a calorie figure, we multiply by - kcal x 4.2 = kJ.
2. If we have a figure in joules, divide by - kJ : 4.2 = kcal

If you would like more precise numbers:

• 1 kcal = 4.184 kJ/4184 J
• 1 kJ = 0.2388 kcal

The table gives an example of converting kcal to kJ and vice versa

Basically, you just need to remember the number 4.
You multiply by the kcal.
It will be a coarser result,
but in terms of energy intake it is a negligible variation.

You're asking...

Why should I care about energy intake?

The answer has to do with each person's individual characteristics and needs.

Some people eat more food in a day and have no problem with weight gain. On the other side of the shore there are individuals who complain about weight gain even from plain water or air.

But... Let's not forget the individual, special, unique perspective.

One cannot overlook the individual, special, unique view of the human body of each individual. One has higher energy intake requirements, the other has lower.

This applies to everything, whether we are talking about exercise, high blood pressure treatment, or diet and nutritional needs.

Based on the unique characteristics of each of us, we also adjust our daily energy and therefore food intake.

Why?
+ A brief stop at metabolism.

Metabolism/Basic Metabolism/BMR/Table with formulas and equations

Metabolism or metabolism involves biochemical changes in cells and in the body. That is, the breakdown and breakdown (catabolism) and the synthesis, the building of new organic molecules (anabolism).

Each of us has different requirements and to meet our energy needs it is necessary to supply the body with energy in the form of food.

Food is a source of energy for the human organism.

A rational and balanced diet must contain proteins, sugars and fats. Plus other supporting substances such as vitamins, minerals, trace elements and last but not least water.

Our daily nutrition should cover our energy needs. The very running of the metabolism, of all bodily processes, consumes a certain amount of energy. Moreover, its consumption increases with physical as well as mental exertion.

A person/individual has a different energy consumption when sleeping, at rest, or with great physical exertion or mental stress. With each exertion, the consumption increases. This means that more nutrients need to be supplied to the body.

The opposite is true when consumption is lower and food is in excess.

In the long run, and given the energy requirements...

When food is scarce, we lose weight.

When there's a lot of food, we gain weight.

Slight fluctuations in body weight are normal, of course.

Basal metabolism refers to a state where one is at rest and not burdened by other "burning and energy needs".

It is associated with the abbreviation BMR - Basal Metabolic Rate. It therefore expresses the calorie requirement that the body needs to run and survive at rest.

The following table shows the equation for calculating BMR for men and women

However, it is necessary to think about a healthy lifestyle, which includes several sub-units. The basis is exercise and diet.

These two components interact with each other. Others are added to them. Some we can influence and some we cannot.

When influencing health, we also think about preventing diseases, which are referred to as metabolic (diabetes), cardiovascular. Similarly, health influences the musculoskeletal system, skin and beauty, mental well-being and, in fact, the entire human body.

+

Read the article: Preventing cardiovascular disease
Cardiovascular diseases include atherosclerosis, high blood pressure, coronary artery disease, acute coronary syndromes (heart attacks), stroke and others.

Read two articles on this topic:

1. How does obesity affect the health of children and young people?
2. What is the difference between overweight and obesity?
3. What is the difference between obesity and overweight?

Extra BMI: How to calculate body mass index? Calculator + formula

But enough gravy, let's get to the content of the article.
If you are interested in more information from the diet and weight loss barrel, take a look at the section where we offer a number of articles:
Healthy Lifestyle, Exercise, Weight Loss: Lifestyle + Fitness

Nutrition Tables

The following tables divide the diet into several headings: meat, eggs, dairy, baked goods, pasta, as well as liquids and more.

Note: Figures with are approximate/average. They may vary depending on manufacturer and source.

Meat

Meat is an important source of animal protein, but also of fats. Some of these are essential, i.e. the body cannot make them on its own.

Some animal substances cannot be adequately replaced by plant substances. These include, for example, high-quality proteins, unsaturated fatty acids, vitamins and minerals.

There is a great deal of debate about meat, its consumption and its health benefits or detriments. However, processing (industrial processing, preservation, cooking, salting, fermentation, smoking, flavouring, etc.) must also be considered before consumption.

In a healthy diet, information such as the type of meat, how it is prepared, the portion size and the frequency of its inclusion in the diet (it does not have to be eaten daily, let alone 3 times a day) are important.

For example, beef that is lean, i.e. does not contain excess fat, is of good quality.

It is stated that red meat should not be eaten more than 2 times a week.

Any meat that is not fatty and white is a preferable alternative.

White meat that is light in colour even after cooking is preferable (e.g. poultry breast, rabbit, some fish and seafood).
Red meat remains dark after cooking (beef, venison, mutton, duck, goose, pork) due to its high myoglobin content.

Meat - nutritional values per 100 grams / B - protein / C - sugars / T - fat / E - energy (table)

Note: Figures are approximate/average as they may vary depending on manufacturer and source.

Poultry

Poultry meat is generally considered lighter and "healthier" due to its low fat content.

In addition, it contains proteins and fats in a basic form that are very well utilised by the human body. In addition, it also contains vitamins, minerals and trace elements(potassium, magnesium, calcium, iron - similar to beef and others).

When properly prepared, it is easily digestible.

Poultry meat - nutritional values per 100 grams / B - protein / C - sugars / T - fat / E - energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Meat products

Meat contains substances essential for the human body. This is true at any age.

However, how meat is processed is important.

The WHO (World Health Organisation) lists sausages, ham, bacon and also sausages as products that have been shown to be carcinogenic.

It also claims that...

Industrially processed meat and meat products are treated by salting, curing, fermenting, smoking or flavour enhancement + Direct contact of meat with fire or with the hot surface of a pan or during grilling is responsible for the formation of some carcinogenic chemicals.

Only part of the whole article is given. For full information, the whole article should be read. Preferably several articles from several specialist portals.

Read more precisely:
Cancer: Carcinogenicity of the consumption of red meat and processed meat

Every meal should be approached rationally = sensibly and not forgetting a varied and balanced diet.

Does one or two sausages or 10 decks of ham in "normal/average" quantities mean a problem?
We don't normally consume that much bacon or sausages every day either. Or?

Meat products - nutritional values per 100 grams / B - protein / C - sugars / T - fat / E - energy (table).

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Fish

Fish meat is high in protein and low in fat. Omega fatty acids (EPA, DHA), vitamins(vitamin D, A or B), selenium and other minerals and trace elements are beneficial.

The following are recommended for their consumption:

1. eat them twice a week (no more)
2. choose quality meat from a trusted source
3. prefer fish from the North Seas, but do not forget about 'home-grown' fish
4. do not eat it raw (preferably steamed or cooked in a hot oven)

Fish - nutritional values per 100 grams / B - protein / C - sugars / T - fat / E - energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Eggs

Eggs are also a good source of protein and fat, vitamins (A, B complex, D) and minerals (selenium, iodine, zinc, phosphorus).

Of course, risk groups (people with diabetes, high blood pressure and elevated cholesterol levels) need to be careful about cholesterol when eating them.

However, the issue and situation with cholesterol is complex. There is no reason for its absolute exclusion from the diet.

In the event that you must limit your fat intake, simply reduce the amount of egg yolks.

Eggs - nutritional values per 100 grams / B - protein / C - sugars / T - fat / E - energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Dairy products

They play an indispensable role in the human diet. They contain milk proteins, fats, sugars, calcium, magnesium, phosphorus, zinc, selenium, vitamins (A, B, D, E, K) and others. In infancy they are also important for growth, bone and tooth development.

Lactose or milk sugar is one of the components of milk (disaccharide/D-glucose + D-galactose). It is processed in the body by the enzyme lactase.

Lactase is characterized by its highest activity in infancy, when it is needed for the digestion of breast milk.

Over time and in adulthood, lactase activity decreases. In doing so, a person may lose the ability to digest milk sugar.

As a result, the problem is referred to as lactose intolerance.

Often and inaccurately, lactose intolerance is referred to as milk allergy.

Interestingly, in Europe and North America, approximately 90% of the population has no problem with it. Conversely, in Africa and Asia, almost 95% are affected.

Dairy products - nutritional values per 100 ml/g/ml / B - protein / C - sugars / T - fat / E - energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Bread and cereals

Yes, even bread has its place in the human diet. And it always has. Why should it be unhealthy? What can be unhealthy is the level of consumption.

It is whispered or even spoken about aloud...
White bread is said to be the worst for health.
But even that is not entirely true.

Children under the age of 3 should only eat white bread. They shouldn't get wholemeal products at all.

White and wholemeal bread differ in the degree of milling.

From an energy point of view, white bread supplies the body with a high amount of energy in a short time. This can come in handy in childhood or during physical work and exertion.

With wholemeal bread, the energy supply is slower and more gradual.

Simply put, with white bread, the human body has less to do and can use its energy right away.

Of course, as with any food, the quantity and frequency of intake is important. Wholemeal bread is definitely preferable in terms of long-term consumption. But white flour products once in a while don't hurt either.

As with milk, there are some people who cannot tolerate some of the ingredients in baked goods. This is gluten.

Gluten = gluten.

A gluten tolerance disorder is referred to as celiac disease.

People with this condition must avoid consuming gluten. They simply have to have a gluten-free diet. They develop various digestive and extra-digestive problems after consuming gluten and are at risk of various complications in the long term.

Bread - nutritional values per 100 grams / B - protein / C - sugars / T - fat / E - energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Cereals

In addition to baked goods, we will also pause on cereals. These include barley, oats, buckwheat, millet and non-wheat cereals such as corn or rice.

They are a rich source of sugars, or more precisely starches, which can contain up to 60-70%. They also contain sucrose, maltose and glucose.

They also contain, for example, B or E vitamins and minerals such as magnesium, potassium, calcium, phosphorus and iron.

We must not forget fibre either. But we must not forget protein and fat either.

Along with the subject of baked goods, we must mention the glycaemic index. This determines how quickly the sugar from the food enters the blood through the intestine and therefore how much it raises the blood sugar level after the meal.

Wholemeal products in particular have a lower glycaemic index and therefore slower absorption. White bread, on the other hand, is a quick source of energy and also has a high glycaemic index.

Read more about the glycaemic index and carbohydrate units in the article:
Diabetic diet: what are suitable, unsuitable and forbidden foods?

Cereals - nutritional values per 100 grams / B - protein / C - sugars / T - fat / E - energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Pasta

Their quick and easy preparation has earned them a prominent place in our diet.

We come across spaghetti, pasta, single, double or eggless pasta and others.

In addition to the classic ones (made from white flour), wholemeal pasta is also available on the market today, with a glycaemic index that is not as high. Examples include brown rice pasta, spelt, buckwheat, quinoa and other variants.

The disadvantage of white flour pasta is the high content of "fast sugars" = high glycaemic index.

Experts recommend, for example: semolina, wholemeal, spelt, buckwheat, amaranth.

+ Like any food, pasta should be eaten sensibly and with respect to the total daily energy intake.

Pasta - nutritional values per 100 grams / B - protein / C - sugars / T - fat / E - energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Legumes

Legumes, specifically pulses such as peas, lentils, beans, chickpeas, soybeans, but also peanuts for example.

They too have long had a place in our cuisine. They contain proteins, sugars (with a low glycaemic index), fats, fibre, vitamins (especially B vitamins), minerals such as iron, magnesium, potassium, calcium, zinc, selenium and phosphorus.

Protein from legumes is to some extent considered a valuable substitute for animal protein and should therefore be consumed especially by vegans.

The disadvantage is the content of substances that make digestion difficult and unpleasant or cause bloating, such as phytic acid, lectins and saponins.

The unpleasantness can be partially avoided by appropriate cooking, soaking before cooking, length of cooking or blending.

Legumes - nutritional values per 100 g / B - protein / C - sugars / T - fat / E - energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Oils and fats, butter, lard

Oils and fats are used in food preparation.

They are known to be divided into good and bad fats. Examples of the bad ones are trans- and saturated fats. Good ones include unsaturated and omega-3 fatty acids.

In addition, there is cholesterol (HDL and LDL), which is essential for our lives.

Fats are not bad.

Fats play an irreplaceable role in the human body, not only from an energy point of view, but also from a structural point of view.

10 good fats... They are:

1. the building blocks of cells and cell membranes
2. important for protecting organs from mechanical damage
3. important for hormone production and absorption of vitamins A, D, E, K
4. source of essential fatty acids
5. the largest energy store in the body
6. important for thermoregulation of the body = prevent heat loss
7. important for the development and function of the brain, CNS, retina, immune system
8. important for brain development and function, CNS and transmission of nerve impulses
9. regulation of heart rhythm and reduction of cardiovascular risk
10. important for disease prevention
    • 1 gram of fat = 9,1 kcal
    • 1 gram of protein = 4.2 kcal
    • 1 gram of sugar = 4.2 kcal

Suitable sources of fat include:

• nuts and seeds + vegetable oils, e.g. rapeseed, sunflower, olive, sesame, flax, soybean, corn, peanut
• green leafy vegetables
• seaweed
• avocados
• animal fats (marine fish and shellfish, egg yolk, whole milk and yoghurt)

Artificial and industrially processed oils, fats, margarines, fried foods and fast food are not suitable.

Oils and fats - nutritional values per 100 ml/g / B - protein / C - sugars / T - fat / E - energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Nuts and seeds

They are characterised by high quality protein and good fats. They are also a source of fibre, vitamins (A, B, C, E, K) and minerals (magnesium, potassium, calcium, zinc, sulphur, iron, phosphorus, manganese).

They are important for the nervous system, skin, hair, immunity and mental well-being.

Nuts and seeds - nutritional values per 100 grams / B - Protein / C - Sugars / T - Fat / E - Energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Fruits

A more convenient and healthier version of sweet. Fruits and seeds contain natural and organic sugars, but also proteins or fats. Of course also vitamins and minerals. Fiber should also be mentioned.

Fruits provide the body with necessary nutrients and substances that the body cannot produce on its own.

A rational and varied diet must include fruit in the daily diet.

It can be consumed in many familiar ways, preferably fresh, but also in juices, smoothies. In winter it is stored by freezing, drying or cooking.

Fruit - nutritional values per 100 grams / B - Protein / C - Sugars / T - Fat / E - Energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Dried fruit

Fruit is healthy in any case. Once dried, it can be stored for a longer period of time. However, keep in mind that the dried version contains more sugar than the fresh one.

We should also adjust the amount of snack consumed and the total energy intake per day to the increased sugar content. Of course, we must not forget that even in this state it contains beneficial vitamins and minerals.

How is the fruit after drying in terms of calories?
Let's face it, we like it and we can overdo it...
And in that sinful moment we don't realise how much energy we are putting into our bodies.

Dried fruit - nutritional values per 100 grams / B - Protein / C - Sugars / T - Fat / E - Energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Vegetables

Like fruit, vegetables have an irreplaceable place in the human diet. They are a source of essential vitamins and minerals. In addition, they contain essential nutrients, i.e. protein, fat, sugars and fibre.

It should make up the majority of the diet.

Vegetables - nutritional values per 100 grams / B - Protein / C - Sugars / T - Fat / E - Energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Fungi, yeasts

Fungi are an important part of nature. They play the role of decomposers of organic matter to create humus. They regulate insect populations and are food for animals and humans.

Some of their ranks interfere with human life in the form of diseases and are also responsible for spoilage and deterioration of food, wood or textiles.

They are, of course, collected annually during the mushroom season. However, it is necessary to know how to identify edible mushrooms.

Knowing them and distinguishing between edible and inedible poisonous mushrooms is the basis for preventing poisoning.
Read also:
What is mushroom poisoning and how does it manifest itself? First aid measures and procedure

They contain protein, fiber, minerals and trace elements, vitamins and even antioxidants. They are low in fats and sugars.

Because of their beneficial effects, some of them are also used in pharmacy. In the pharmacy we can buy various products as dietary supplements.

People have been using them since ancient times.

In the form of yeast, they are used in the production of alcohol, beer and wine. Fungal cheeses are delicious and without yeast we would not have yeast cakes.

Mushrooms - nutritional values per 100 grams / B - Protein / C - Sugars / T - Fat / E - Energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Sweets

There is no need to write unnecessarily about this kind of dietary ingredient. Its importance is purely pleasing. Although modern times bring modern kinds of delicacies as well.

However, in reasonable/limited quantities, they do not harm anyone. However, in some diseases (e.g. diabetes), they can be banned. The reason for this is sugar.

For more information, see our article:
Sugar: the sweetest enemy? How is it distributed? What diseases does it cause?

Sweets - nutritional values per 100 grams / B - Protein / C - Sugars / T - Fat / E - Energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Savoury snacks

Just like sweets, they can please the taste buds and taste buds of humans.

Their base does not have to have a negative connotation, such as peanuts, for example. They are prepared in different ways. However, it is important to understand what this base is enriched and flavoured with and how much of this additional ingredient an individual can take in during the day.

Examples are common savoury snacks.

Salt contains sodium. Sodium is one of the most abundant elements on earth. Salt has its place in the human body and in the kitchen.

However, the physiological requirement for sodium in one day for an adult ranges from 165-230 mg per day.

And because it is so prevalent, you can find it almost everywhere.
Foods are divided into low-sodium (below 140 mg) and high-sodium (above 400 mg) foods.

It is recommended to consume an average of 1,500 to 2,300 mg per day, with an average of over 3,400 mg per day.

Looking at salt:
An adult should take in no more than 5 g of sodium chloride - table salt = 2 g of sodium per day. Otherwise, the risk of high blood pressure and other cardiovascular diseases increases.

A toxic dose is considered to be 0.5-1 g of salt/kg body weight taken in through the gastrointestinal tract.
For more information see the article:
Sodium and its effects on health. Did you know that it is also found in medicines?

Salty snacks - nutritional values per 100 grams / B - Protein / C - Sugars / T - Fat / E - Energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Drinks - soft drinks

Water is their staple and the most important part of life. Even if we can do without it in the short term, a daily dose is essential for the proper functioning of the body.

How much is too much and how little is too little, we describe in the article:
The importance of drinking.

Soft drinks - nutritional values per 100 grams / B - Protein / C - Sugars / T - Fat / E - Energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Alcohol - alcoholic beverages

Alcohol is for pleasure, but only in limited doses.

Excessive and prolonged use destroys not only health but also the social and economic fabric of the individual, the family and society.

There is certainly no need to write more, but reading and education about alcoholism and its negative effects is constantly needed.

• How does alcoholism affect health and the psyche?
• Alcoholism: What are the proven effects of alcohol on our bodies?
• Alcohol poisoning, vomiting and other symptoms, what is first aid?
• Alcohol: How does it affect a person's psyche? What does it cause besides depression?
• Calculator - calculating blood alcohol
• How many calories does alcohol have - be careful not only when losing weight

Alcoholic drinks - nutritional values per 100 grams / B - Protein / C - Sugars / T - Fat / E - Energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Spices

The spice of life? Why do we love it so much?

Its history is characterized by trade, which was associated with the building and war destruction of cities, power and wealth. The Silk Road was also a route for spices to be imported to the old continent from Asia.

Spices - nutritional values per 100 grams / B - Protein / C - Sugars / T - Fat / E - Energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.

Sweeteners

Also used for flavouring beverages, cooking and baking.

The classic production of sugar from beet or cane in the form of brown or white refined sugar is now enriched by sweet products in other forms.

There are natural (glucose, fructose) and artificial sweeteners. Artificial sweeteners are sweeteners used to replace the taste of low-sugar sweeteners.

We also know sweet syrups - maple, corn, chicory, agave and also types such as cane molasses, coconut, palm, date and others.

And let's not forget the sweetener that even bears know - honey.

Sugar is tasty, sweets are tasty, but you have to be careful when you eat them, in any form.

Sweeteners and sugar - nutritional values per 100 grams / B - Protein / C - Sugars / T - Fat / E - Energy (table)

Note: Figures are approximate/average. May vary depending on manufacturer and source.