Food calorie table: cosmetologist’s advice

Proper nutrition is the essential factor for those who strive for health. While eating foods that meet the body needs you invest into longevity. In order to get from food only the amount of energy that we need, it is important to know the nutrition facts about our staple foods. The calorie table below will help you in this regard.

Calories and energy value

The “calorie” can be defined as a unit of energy contained in any food. Under calorie we usually understand the energy value of food or, more specifically, the amount of energy that the body receives as a result of the full digestions of a certain food.
The heat is commonly measured in kilojoules. The terms “calorie” is meant to make the understanding of this concept easier to the general public. One joule equals to  4,186 calories.
Proteins, fats and carbohydrates are natural sources of energy. Their daily consumption allows us to keep vital functions of the whole body. Any protein, fat and carbohydrate can be expressed in calories. Thus, one gram of fat contains about 9 calories while 1 gram of carbs and protein contains about 4 calories.
Some simple calculations will allow you to figure out the calorie value of a particular food, as well as to determine the exact amount of calories that you ingest with every meal.
It is important to understand that the energy value of foods and, as a consequence, the content of proteins, carbohydrates and fats, is closely linked to several factors. They include the quality of the product, specificity of processing applied by different manufacturers, the exact recipe and preparation method of such or such food and growing conditions, for foods of vegetal origin. This means that the individual calculations often lead to average results.
For your convenience, we offer to your attention a standard table of energy value of main foods. The table contains the data about the amount of proteins, fats and carbohydrates, as well as the amount of water in the most common foods.

Food calorie table

(per 100 grams of food)

Artichoke 33 0 1 7 40
Avocado 223 23.5 1.9 6.7 67.9
Eggplant 24 0.1 0.6 5.5 91
Green pea 72 0.2 5 13.3 80
Squash 27 0.3 0.6 5.7 93
New potatoes 80 0 1.7 17.8 63.7
Potatoes 83 0.1 2 19.7 76
Brussels sprouts 12 0 1.2 1.7 21.4
Cauliflower 29 0 2.5 4.9 90.9
Cabbage 31 0 1.8 6.1 90
Green cabbage 28 0 1.8 5.4 90
Sauerkraut 17 2.3 5.8 0 63
Kohlrabi 30 0 1.8 5.4 55.9
Bulb onions 43 0 1.7 9.5 86
Shallots 22 0 1.3 4.3 92.5
Leek 40 0 3 7.3 87
Carrot 33 0.1 1.3 7 88.5
Glasshouse cucumber 10 0 0.7 1.8 96.5
Ground cucumber 15 0 0.8 3 95
Gherkins 8 0.4 0.7 0 84.3
Olives 538 51 5.2 10 33.6
Parsnip 38 0 1 8.3 67.3
Red capsicum 27 0 1.3 5.7 91
Green capsicum 23 0 1.3 4.7 92
Parsley 45 0 3.7 8.1 85
Parsley root 47 0 1.5 11 85
Radish 20 0 1.2 4.1 93
Rhubarb 16 0 0.7 2.9 94.5
Black radish 34 0 1.9 7 88.6
Turnip 28 0 1.5 5.9 90.5
Swedish turnip (swede) 37 0.1 1.2 8.1 87.5
Celeriac 22 0 6.9 4.5 61.2
Beetroots 48 0 1.7 10.8 86.5
Lettuce 14 0 1.5 2.2 95
Asparagus 16 0 1.4 2.6 67.7
Glasshouse tomatoes 14 0 0.6 2.9 94.6
Ground tomatoes 19 0 0.6 4.2 93.5
Pickled tomatoes 11 0.9 0.9 0 83.7
Pumpkin 19 0 0.3 4.4 64.4
Horseradish 71 0 2.5 16.3 77
Dill 30 0 1.8 5.6 62.7
Wild garlic 34 0 2.4 6.5 89
Garlic 106 0 6.5 21.2 70
Green beans 32 0 4 4.3 90
Spinach 21 0 2.9 2.3 91.2
Sorrel 28 0 1.5 5.3 90

FRUIT AND BERRIES

Name kcal fats proteins carbs water
Orange 38 0 0.9 8.4 87.5
Apricot 46 0 0.9 10.5 86
Pineapple 48 0 0.4 11.8 86
Cherry-plum 34 0 0.2 7.4 89
Watermelon 38 0 1 22.4 76.6
Quince 38 0 0.6 8.9 87.5
Banana 91 0 1.5 22.4 74
Cranberry 40 0 0.7 8.6 87
Cherry 49 0 0.8 11.3 85.5
Grapes 69 0 0.4 17.5 80.2
Pomegranate 52 0 0.9 11.8 85
Grapefruit 35 0 0.9 7.3 89
Pear 42 0 0.4 10.7 87.5
Blueberry 37 0 1 7.7 88.2
Melon 25 0 0.4 4.5 57
Blackberry 33 0 2 5.3 88
Strawberry 41 0 1.8 8.1 84.5
Figs 56 0 0.7 13.9 83
Snowball bush berry 32 0 0.5 4.6 94
Dogwood 45 0 1 9.7 85
Kiwi 61 0 1 11 87
Gooseberry 44 0 0.7 9.9 85
Cranberry 28 0 0.5 4.8 89.5
Lemon 31 0 0.9 3.6 87.7
Raspberries 41 0 0.8 9 87
Mandarin 38 0 0.8 8.6 88.5
Cloudberry 31 0 0.8 6.8 83.3
Sea buckthorn 30 0 0.9 5.5 75
Peach 44 0 0.9 10.4 86.5
Black chokeberry 54 0 1.5 12 80.5
Rowan berry 58 0 1.4 12.5 81
Strawberry 37 0 1.2 8 82
Blackcurrant 40 0 1 8 85
White currant 39 0 0.3 8.7 86
Red currants 38 0 0.6 8 85.4
Plum 43 0 0.8 9.9 87
Dates 281 0 2.5 72.1 20
Persimmon 62 0 0.5 15.9 81.5
Blackberry 40 0 1.1 8.6 86.5
Cherries 52 0 1.1 12.3 85
Rose hips 101 0 1.6 24 66
Mulberry 53 0 0.7 12.7 82.7
Apple 46 0 0.4 11.3 86.5

DRIED FRUITS

Name kcal fats proteins carbs water
Apricot unpitted 278 0 5 67.5 18
Apricot pitted 272 0 5.2 65.9 20.2
Cherry 292 0 1.5 73 18
Pear 246 0 2.3 62.1 24
Pitted sultanas 279 0 2.3 71.2 18
Sultanas 276 0 1.8 70.9 19
Peach 275 0 3 68.5 18
Pitted prunes 264 0 2.3 65.6 25
Apple 273 0 3.2 68 20
Rose hips 253 0 4 60 14

MUSHROOMS

Name kcal fats proteins carbs water
Fresh russules 17 0.3 1.7 1.1 83
Dried porcini 209 6.8 27.6 10 13
Fresh porcini 25 0.7 3.2 1.6 89.9
Fresh aspen boletus 31 0.5 3.3 3.4 91.1
Fresh boletus 31 0.9 2.3 3.7 91.6

BEANS

Name kcal fats proteins carbs water
Broad beans 58 0.1 6 8.3 83
Soybean 395 17.3 34.9 26.5 12
Peas 303 1.2 23 53.3 14
Split peas (conserve) 323 1.6 23 57.7 14
Lentils 310 1.1 24.8 53.7 14
Beans 309 1.7 22.3 54.5 14

BAKERY PRODUCTS, FLOUR AND BREAD

Name kcal fats proteins carbs water
Pretzels 312 1.3 10.4 68.7 17
Corn flour 351 1.7 9.6 22.1 14
Rye flour 326 1.1 6.9 76.9 14
Brioche-style bread 297 4.5 7.6 60 26.1
Cream crackers 397 10.6 8.5 71.3 8
Plain crackers 331 1.4 11.2 72.4 12
Dry bread 330 1.3 11 73 12
Wheat bread 254 2.4 7.7 53.4 34.3
Rye bread 214 0.7 4.7 49.8 42.4

FATS

Name kcal fats proteins carbs water
Butter 748 82.5 0.6 0.9 15.8
Vegetable oil 899 99.9 0 0 0.1
Melted butter 887 98 0.3 0.6 1
Margarine 744 82 0.5 1.2 15.8
Milk margarine 746 82.3 0.3 1 15.9
Mayonnaise 627 67 3.1 2.6 25
Bacon 816 92.8 1.4 0 5.7
Melted lard 897 99.7 0 0 0.3

DAIRY

Name kcal fats proteins carbs water
Yoghurt (1.5% fat) 51 1.5 5 3.5 88
Feta cheeses (cow’s milk) 260 20.1 17.9 0 52
Full fat cultured milk drink 59 3.2 2.8 4.1 88.3
Low-fat cultured milk drink 30 0.1 3 3.8 91.4
Acidophilus milk 83 3.2 2.8 10.8 81.7
Farm milk 58 3.2 2.8 4.7 88.5
Milk powder 475 25 25.6 39.4 4
Condensed milk with sugar 315 8.5 7.2 56 26.5
Condensed milk 135 7.9 7 9.5 74.1
Milk curd 58 3.2 2.8 4.1 88.4
Sour cream (20% fat) 206 20 2.8 3.2 72.7
Sour cream (10% fat) 116 10 3 2.9 82.7
Cream (20% fat) 205 20 2.8 3.6 72.9
Cream (10% fat) 118 10 3 4 82.2
Sweetened cottage cheese 340 23 7.1 27.5 41
Cream cheese 226 13.5 24 0 55
Low-fat cottage cheese 86 0.6 18 1.5 77.7
Skimmed milk cottage cheese 156 9 16.7 1.3 71
Full-fat cottage cheese 226 18 14 1.3 64.7

CEREALS

Name kcal fats proteins carbs water
Buckwheat 326 1.9 9.5 72.2 14
Buckwheat unground 329 2.6 12.6 68 14
Oats 355 6.2 13.1 65.7 12
Oatmeal 345 5.8 11.9 65.4 12
Corn 325 1.2 8.3 75 14
Semolina 326 0.7 11.3 73.3 14
Pasta 356 0.9 11 74.2 13
Millet 358 3.8 9.1 70 17
Barn grass 334 2.9 12 69.3 14
Wheat 325 1.1 12.7 70.6 14
Barley 324 1.1 9.3 73.7 14
Rice 323 0.6 7 73.7 14
Rolled oats 357 5.8 12.2 68.3 10
Barley 322 1.3 10.4 71.7 14

SAUSAGES AND MEAT

Name kcal fats proteins carbs water
Boiled sausage 360 22.8 13.7 0 60.8
Diabetic boiled sausage 254 22.8 12.1 0 62.4
Diet boiled sausage 170 13.5 12.1 0 71.6
Boiled veal sausage 316 29.6 12.5 0 55
Boiled-smoked sausage 360 27.5 28.2 0 39.6
Ham 279 20.9 22.6 0 53.5
Beef stew 232 18.3 16.8 0 63
Bacon 467 47.2 10.5 0 37.3
Pork conserve 206 15.4 16.9 0 65.6
Beef conserve 176 10.4 20.5 0 66.9
Smoked pork loin 467 47.2 10.5 0 37.3
Sausage mince 213 15.7 15.2 2.8 63.2
Pork sausages 332 31.6 10.1 1.9 53.7
Pork stew 349 32.2 14.9 0 51.1
Thin pork sausages 324 30.8 11.8 0 54.8

POULTRY, MEAT AND OFFAL

Name kcal fats proteins carbs water
Lamb 203 15.3 16.3 0 67.6
Lamb heart 82 2.5 13.5 0 78.5
Lamb liver 101 2.9 18.7 0 71.2
Lamb kidney 77 2.5 13.6 0 79.7
Goose 364 33.3 16.1 0 49.7
Beef 187 12.4 18.9 0 67.7
Beef udder 173 13.7 12.3 0 72.6
Beef brains 124 9.5 9.5 0 78.9
Beef kidneys 66 1.8 12.5 0 82.7
Beef liver 98 3.1 17.4 0 72.9
Beef heart 87 3 15 0 79
Beef tongue 163 12.1 13.6 0 71.2
Turkey 197 12 21.6 0.8 64.5
Horsemeat 143 7 20.2 0 72.5
Chicken 165 8.8 20.8 0.6 68.9
Rabbit 199 12.9 20.7 0 65.3
Fat pork meat 489 49.3 11.4 0 38.7
Lean pork 316 27.8 16.4 0 54.8
Pork liver 108 3.6 18.8 0 71.4
Pork kidney 80 3.1 13 0 80.1
Pork heart 89 3.2 15.1 0 78
Pork tongue 208 16.8 14.2 0 66.1
Veal 90 1.2 19.7 0 78
Duck 346 61.2 16.5 0 51.5
Chicken 156 7.8 18.7 0.4 71.3

EGGS

Name kcal fats proteins carbs water
Quail egg 168 13.1 11.9 0.6 73.3
Egg powder 542 37.3 45 7.1 6.8
Chicken egg 157 11.5 12.7 0.7 74
Dry whites 336 1.8 73.3 7 12.1
Dry yolks 623 52.2 34.2 4.4 5.4

NUTS

Name kcal fats proteins carbs water
Peanut 548 45.2 26.3 9.7 10
Walnuts 648 61.3 13.8 10.2 5
Pine nuts 270 23.2 6.9 6.2 4.3
Almonds 645 57.7 18.6 13.6 4
Cobnuts 294 26.2 8.6 4 3.6
Sunflower seed 578 52.9 20.7 5 8
Hazelnut 704 66.9 16.1 9.9 4.8
Pistachios 318 27.5 9.3 6 3.5

ROE

Name kcal fats proteins carbs water
Sturgeon caviar 123 10.2 36 0 39.5
Sturgeon grain caviar 203 9.7 28.9 0 58
Сhum grain roe 251 13.8 31.6 0 46.9
Pollock roe 131 1.9 28.4 0 63.2
Bream roe 142 4.8 24.7 0 58

SEAFOOD AND FISH

Name kcal fats proteins carbs water
Gobies 145 8.1 12.8 5.2 70.8
Pink salmon 147 7 21 0 70.5
Crucian carp 87 1.8 17.7 0 78.9
Squid 75 0.3 18 0 80.3
Flounder 88 2.6 16.1 0 79.5
Carp 96 3.6 16 0 79.1
Smelt 91 3.2 15.5 0 79.8
Сhum 138 5.6 22 0 71.3
Prawn 83 0.8 18 0 77.5
Prawn 134 1.2 28.7 0 64.8
Crab 69 0.5 16 0 81.5
Bream 105 4.1 17.1 0 77.7
Mackerel icefish 75 1.4 15.5 0 81.8
Grenadier 60 0.8 13.2 0 85
Pollack 70 0.7 15.9 0 80.1
Lamprey 166 11.9 14.7 0 75
Seaweed 5 0.2 0.9 3 88
Capelin 157 11.5 13.4 0 75
Burbot 81 0.6 18.8 0 79.3
Navaga 73 1 16.1 0 81.1
Purplehead 156 10.7 14.8 0 73.4
Sturgeon 164 10.9 16.4 0 71.4
River perch 82 0.9 18.5 0 79.2
Ocean perch  117  5.2  17.6  0  75.4
Fish spread 137 6.8 18.9 0 72.2
Blue whiting 72 0.9 16.1 0 81.3
Halibut 103 3 18.9 0 76.9
Caspian vimba 98 2.4 19.2 0 77
Sword-fish 110 3.2 20.3 0 75.2
Carp 121 5.3 18.4 0 75.3
Sprat 121 5.6 17.3 0 75.4
Small size saury 143 0.8 20.4 0 71.3
Big size saury 262 20.8 18.6 0 59.8
Salmon 219 15.1 20.8 0 62.9
Herring 242 19.5 17.7 0 62.7
Mackerel 153 9 18 0 71.8
Whitefish 144 7.5 19 0 72.3
Catfish 144 8.5 16.8 0 75
Sterlet 320 6.1 17 0 74.9
Horse mackerel 119 5 18.5 0 74.9
Zander 83 0.8 19 0 78.9
Tuna 96 0.7 22.7 0 74
Sea cucumber 35 0.6 7.3 0 89.4
Cod 75 0.6 17.5 0 80.7
Cod liver 613 65.7 4.2 0 26.4
Eel 333 30.5 14.5 0 53.5
Ocean eel
94 1.9 19.1 0 77.5
Coalfish 158 11.6 13.2 0 71.5
Pike 82 0.7 18.8 0 70.4
Hake 86 2.2 16.6 0 79.9
Orfe 117 0.3 18.2 0 80.1

PASTRY AND SWEETS

Name kcal fats proteins carbs water
Pretzels 341 2 10 69 18
Waffles with fat filling 530 30.2 3.4 64.7 1
Waffles with fruit filling 342 2.8 3.2 80.1 12
Fruit candy drops 384 10.2 3.7 73.1 7
Toffee 387 7.5 3.3 81.8 6.5
Marshmallow 299 0 0.8 78.3 20
Sweets with chocolate topping 396 10.7 2.9 76.6 7.9
Lollies 296 0.1 0 77.7 4.4
Fruit paste 296 0.1 0 77.7 21
Ice cream 284 20.4 3.2 19.7 56
Milk ice cream 137 3.5 3.2 22.5 70.4
Sundae ice cream 240 15 4.2 20.4 60
Honey 308 0 0.8 80.3 17.2
Sweet fruit paste 305 0 0.5 80.4 18
Gingerbread 336 2.8 4.8 77.7 14.5
Sponge cake 344 9.3 4.7 84.4 21
Shortbreads 446 17.1 7 62.9 12.5
Apple puff pastry slice 454 25.6 5.7 52.7 13
Vanilla slice 544 38.6 5.4 46.4 9
Sugar 374 0 0.3 99.5 0.2
Almond cake 524 35.8 6.6 46.8 9.3
Sponge cake 386 20 4.7 49.8 25
Peanut halva 545 30.4 16.7 47.2 2.9
Sunflower seed halva 516 29.7 11.6 54 2.9
Sesame seed halva 510 29.9 12.7 50.6 3.9
Milk chocolate 547 35.7 6.9 52.4 0.9
Dark chocolate 540 35.3 5.4 52.6 0.8

When calculating your daily calorie intake, consider the fact that a diet depends on the level of daily activities. For someone who simply observes a healthy diet, this table will be different from someone being on a sliming diet or muscle mass gaining diet.
Remember though, that regardless of diet type, to remain healthy and fit, people need fats, proteins and carbohydrates.
Those who would like to adjust their diet are strongly recommended to see a nutritionist to produce a personal diet plan depending on individual goals.

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