The biggest problem in achieving the desired shape begins (and ends) on your diet. Yes, training is also very important. AND even the most optimal diet will not save with a lack of physical activity. If you need a table of proteins, fats and carbohydrates in the products, then below you will find a complete list, we placed them at the bottom of the article, to better understand the BJU and not get confused in tables.
If the engine is broken, then whatever fuel you put in it, There will be no result. But with bad fuel you are also far from leave – your body will still not function properly way.
All sorts of fears and concerns around high-protein, high fat diets and eating any types of carbohydrates have turned nutrition into a tricky science, causing unnecessary stress.
It’s time to put an end to this way of thinking, along the way changing the appearance of your body for the better.
This guide will help you better understand your needs. body, and realize that you don’t have to suffer from Exceptions to certain foods to stay healthy lifestyle.
- Carbohydrates: Misunderstood
- Carbohydrates 10 1: Simple and Complex
- Simple carbohydrates
- Complex carbohydrates
- Fats: do the body need them?
- Monounsaturated Fat
- Polyunsaturated fats
- Saturated Fat
- Exception: Trans Fat
- Protein: Prince on a White Horse
- Fiction Question: Kidney Problems
- Tables of protein, fat, carbohydrate content in foods
- Carbohydrates: Misunderstood
- Carbohydrates 101 : Simple and Complex
- Simple carbohydrates
- Complex carbohydrates
- Fats: do the body need them?
- Monounsaturated Fat
- Polyunsaturated fats
- Saturated Fat
- Exception: Trans Fat
- Protein: Prince on a White Horse
- Fiction Question: Kidney Problems
- Tables of protein, fat, carbohydrate content in foods
- Interesting topic:
Carbohydrates: Misunderstood
Carbohydrates receive the most attention in most diets. (especially for weight loss), so we’ll start with them.
The media made carbohydrates a scapegoat ever since a certain Comrade Atkins (you might have heard of him) decided that we need more don’t eat donuts. (Before, we were allowed to eat this delicacy, but only on condition of low fat content. It’s us reassuring).
Jokes aside. Carbohydrate reputation really bad. Or at least worse than them deserve it.
There are many types of carbohydrates. Some are useful, others are not highly. Harmful carbohydrates are often intensively processed, and the only thing that allows you to call them food is the fact that they edible. They may be tasty, but this is only a merit. unimaginable chemical processes.
It’s clear that if you process something for a very long time, then, in the end after all, it will lose any utility. However, this is not yet makes carbohydrates the sinister culprits of the obesity epidemic. It means just that eating highly processed foods, stuffed with sugar and flavor enhancers, guarantees the appearance of extra pounds.
Read about the functions of carbohydrates in the body to better understand their meaning.
Why? Yes, because we eat too much of such food. AT reality your diet can allow the consumption of some processed carbohydrates with provided that their number remains minimal in relation to your total diet.
Carbohydrates 101 : Simple and Complex
At the heart of carbohydrates are sugar molecules that the body breaks down and converts to energy, especially during heavy physical activity. Sugar, starches and fiber are the main forms of carbohydrates.
There are two main groups of carbohydrates: simple and complex.
We might also mention fibrous contained in green vegetables, lettuce, cabbage, broccoli, sprouts, spinach, color cabbage, pepper, cucumbers, zucchini … but we won’t!
In the interest of talking about carbohydrates, we will focus on those varieties that directly affect the figure. Anyway, these products must not be discounted.
However, I do not think that eating a lot of vegetables leads to problems with being overweight. Having trained literally thousands people, it became obvious to me that vegetables are even very desired ingredient.
Everything is simple here: by eating vegetables, you can eat more. With what the more you eat, the less hunger you experience. Given that hunger is closely linked to weight fluctuations, win hunger means to win half the battle.
Simple carbohydrates
In the most elementary sense, simple carbohydrates are table sugar, syrup and sodas. In most cases they are best avoided (the exception is cheat days or small daily rewards to be included in every meal plan). These are the same notorious “bad” carbohydrates that are talked about all the way fitness professionals. This category also includes sweets, cakes, beer and cookies. In other words, all the same the best.
Complex carbohydrates
Complex carbohydrates include oatmeal, apples, potatoes and green pea.
For a long time, people considered complex carbohydrates in principle more useful than simple ones. But it is not always the case.
You see, your body absorbs both complex and simple carbohydrates, trying to transform them into sugar productive energy to nourish your muscles and organs. It’s not about the type itself carbohydrates, and in the rate of their breakdown by the body and in how sharp jump in blood glucose they cause.
However, it is not enough to be able to distinguish complex carbohydrates from simple ones. More a sophisticated way to determine the quality of carbohydrates is associated with so called the glycemic index (GI).
GI is an attempt to classify products by their speed breakdown and ability to raise blood sugar.
Once the GI was in everyone’s language. Some have tried to prove that following a low glycemic diet can maintain a constant level insulin even with increased carbohydrate intake.
But this is only partially true. Let low gi foods preferable than high, your waist is still unlikely will decrease if you start to overeat potatoes instead of sweet cereal.
Neither low-carb nor low-glycemic diets will become a magic wand in the fight against extra pounds. The main thing – consume optimal amounts of wholesome food to stimulate metabolism that helps to get rid of fat.
It is very important to remember that the body needs carbohydrates, even if newfangled diets will repeat the opposite. Need in carbohydrates grows with intensity training sessions. Without carbohydrates, your body will break down muscle tissue that will nullify all your efforts.
Carbohydrate lovers complain about low-carb diets, while how ardent anti-carbohydrates claim that you can do fine and without them at all.
Indeed, low-carb diets can bring significant health benefits. But, as I said above, a small amount carbohydrates does not mean their absence.
Also, these low-carb foods do not make these health benefits. a panacea for excess fat. Study published in The American Journal of Clinical Nutrition Clinical Nutrition), became a real sensation, coming to the conclusion that both low- and high-carb diets are almost the same affect weight loss, metabolism and muscle maintenance masses.
Tip: Ultimately, the amount consumed carbohydrates will be highly dependent on your personal preferences, level of activity, and your body’s reaction to what you eat. Carbohydrate intake is calculated based on priority indicators of the norm of proteins and fats.
Fats: do the body need them?
For a long time, fats, like carbohydrates, have been blamed for all diseases and health problems. That is why for twenty years now “low fat” and “healthy” are considered synonyms.
And for most people – maybe even for some reading these lines are a key characteristic of safe products. If the food is low fat, it should be good. Or if it’s not saturated fat, then everything is fine.
But, as with any simple nutritional decision, everything isn’t so unambiguously. According to the Centers for Disease Control A decrease in fat intake by Americans occurs simultaneously with rising obesity. This trend is due to several factors. – the frequency of meals and snacks, portion sizes and sugar intake.
So what is the main idea regarding fats? For newbies: fats are an essential component of your diets, and what you are clearly malnourished.
Fats are good. They have a beneficial effect on the level of testosterone, heart health (yes, you read it right) and the muscles.
Fat plays a huge role in ensuring the normal functioning of everything organism. The most important membranes of nerves are composed of fat. These shells serve as nerve conduction accelerators so that everyone a neurochemical signal sent through your body (when the brain gives command to the body to do something), caused an adequate and effective reaction.
Moreover, fat is a substrate of a whole set of hormones, known as eicosanoids. They are responsible for many functions, regulating blood pressure, inflammation and even blood coagulability. This type of fat is necessary for the body from the point physiological view that already serves as a good reason to include it in your diet.
Having dealt with the necessary types of fats, let’s get more consider their varieties and find out why all of them (except trans fat) must be present in your the diet.
Monounsaturated Fat
Mostly monounsaturated fats can be found in oily fruits such as avocados and nuts: pistachios, almonds, walnuts and cashews, as well as in olive oil.
Monounsaturated fats help lower bad cholesterol and boost good. They have demonstrated their effectiveness in fight against excess weight gain, and even contribute to fat burning.
Polyunsaturated fats
Like monounsaturated, they stimulate the reduction of bad cholesterol. Polyunsaturated fats retain their liquid state even when frozen, because their melting point is lower than that of monounsaturated.
Polyunsaturated fats rich in salmon, fish oil, sunflower oil and seeds. They contain polyunsaturated fatty acids. Omega-3 and Omega-6, which are usually lost in the process of thermal processing.
Omega-3s and 6s are very important, and are often called essential. fatty acids or EFAs. They are not can be synthesized by our body, therefore, they must be consumed with food. And since your body needs them for optimal functioning and maintenance health, your task is to monitor the regular use of these fats, otherwise you can’t avoid illnesses and breakdowns.
Saturated Fat
Saturated fats are probably the most underrated and wrong interpreted from all edible substances. And not in vain: many studies link saturated fat abuse to heart disorders. But this scientific evidence leaves more questions than on Ask.ru.
When, after some time, the scientists decided to review the results obtained, based on data from around the world, they are not were able to prove the dependence of cardiac deaths diseases from eating fat.
Most food fats debate over books like “Chinese study” (The China Study) and the films “Forks instead of knives” (Forks Over Knives) exhibiting rich and any other animal fats are the root of all problems in the body. And yet, all these research is biased towards the harmfulness hypothesis saturated fats completely ignoring peoples with enviable health despite their abundant use.
For example, the nutrition of Tokelau residents (territories under management New Zealand) includes 50% saturated fat, and despite this with their cardiovascular health does not compare the population of any other territory. However this information is neglected.
There are several studies of hunter-gatherer tribes, receiving 50-7 0% of all calories in the form saturated fats that have not experienced any problems at all with health. When you calculate your fat intake, about half of them can be saturated.
Even Walter Willet, a professor at Harvard Medical School, publicly stated (after a twenty -year review of research) that fats – especially saturated ones – do not lead to obesity and development heart disease.
Understand that saturated fats are one of the best sources of energy in your body. That’s why your body physiologically stores carbohydrate reserves in saturated fats.
Want to argue with one of the most important structures, ensuring the normal functioning of your body? Not talking already that saturated fats are among the most nutritious substances that provide a long feeling of satiety.
The study also shows that diets with a high level saturated fat intake is often different low calorie total diet.
So, you have only one way out: if you are not a vegetarian, you should eat red meat, dairy products and eggs, to get your dose of saturated fat. Do not abuse them, but also not despise packs of butter like something coming out of fashion. You can’t avoid them, as if because of them you will break Libra.
Exception: Trans Fat
Trans fats are the ugly duckling of the fat family. This is the worst kind fats, and, in truth, the most junk food in the whole world. They hide in french fries, potato chips and most fried foods.
At least a small amount of trans fats is found in meat and other food, their large concentrations are not found in nature. Often they are made artificially.
Trans fats are obtained through a chemical process known as partial hydrogenation.
Manufacturers take liquid vegetable oil (or quality monounsaturated fat) and saturate it with hydrogen atoms, due to which forms hardened fat. As a result, it turns out seemingly ideal high fat fat for the food industry melting point and smooth texture that can be reused use in deep fat.
In fact, trans fats are a product of excess heat treatment of our food products to ensure long shelf life. If the food is in a package, then most likely it is full of trans fats. People who set themselves serious the goal, as well as everyone who doesn’t want to eat plastic waste, is worth everything forces to avoid trans fats.
Of course, we adhere to the middle ground. When you limit your fast food intake, exercise regularly and eat right – concentrating on healthy fats – nothing it won’t happen if you indulge yourself every couple of months Twinks.
Tip: According to scientific research, 20-35 % your daily calorie intake should be fat.
Protein: Prince on a White Horse
While steamed fats with carbohydrates spend their days in as the enemies of the people number 1, which are periodically praised, then damn it, no other macronutrient can boast such popularity and recognition, as our good old friend is a squirrel.
The favorite of all bodybuilders, athletes and just fitness enthusiasts, your body needs protein, in particular, to repair damaged muscles, bones, skin, teeth and hair. In fact, it is a cement mortar in body masonry. Without it, the whole structure of your body will start to crash.
Like other nutrients, protein cannot be synthesized. the body from other nutrients, therefore its consumption should be your priority if you are serious about building as healthy as possible (and attractive) body.
Protein helps restore anabolic hormonal levels (contributing to the formation of muscle tissue and fat burning). Returning to the brick metaphor, protein is building material for your muscles.
Proteins are divided into two categories: full and inferior.
A protein is made up of smaller molecules called amino acids. 22 of them deserve attention, including 9 belonging to subcategories of amino acids derived exclusively from food. Other the body is able to produce amino acids on its own.
9 amino acids that come with food are called essential. To them relate:
- Tryptophan
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Valine
- Leucine
- Histidine
- Isoleucine
A complete protein (also known as whole) contains all of these 9 amino acids in optimal proportions. Unlike him, a defective protein may lack one or more of these amino acids.
These amino acids help your body produce hormones, stabilizing blood pressure and blood sugar directly affecting metabolic rate and muscle growth. Easier speaking, protein is extremely important, especially complete, contained in fish, poultry, eggs, red meat and cheese.
Fiction Question: Kidney Problems
Some “experts” will assure you that drinking a large amount of protein will lead to all kinds of disorders, for example, kidney stones and cholelithiasis.
Most people are not scared, being very controversial statement, in view of the lack of data confirming the dependence kidney disease from heavy protein intake.
In fact, the Journal of Power and endurance “(Journal of Strength and Conditioning Research) conducted an experiment that proved the absence of negative consequences of consuming 40 0 g of protein per day. However if you before that there were kidney problems, there is the probability that a high dose of protein will be critical to your body. But if you suffer from kidney disease, you still need to discuss your diet with a doctor.
A healthy person can lean on protein without too much fear, worrying about his health, because nothing threatens him.
Moreover, protein is one of the most metabolic macronutrients. This means that the more protein you eat, the more calories are burned. Due to this (and the ability of protein rebuild muscle tissue) protein is considered the safest for overeating macronutrient.
But do not forget – calories are calories, you can’t eat without measures.
Tip: The protein norm is determined from calculating 1-2 g per kg of desired body weight. If you lead a highly active lifestyle, you can increase this figure. In other matters, this is optional. Such a decision should be taken primarily based on your food preferences.
Now that you know what BJU is and what to do about it, it’s time to figure out what should be the right nutrition bodybuilder or any other athlete.
Tables of protein, fat, carbohydrate content in foods
The content of BZHU and calories in 100 g of product.
Vegetables
| Product | Water g | Proteins, g | Fats, g | Carbohydrates, g | kcal |
|---|---|---|---|---|---|
| Eggplant | 91 .0 | 0.6 | 0.1 | 5.5 | 24 |
| Swede | 87 .5 | 1,2 | 0.1 | 8.1 | 37 |
| Green peas | 80 .0 | 5,0 | 0.2 | thirteen .3 | 72 |
| Zucchini | 93.0 | 0.6 | 0.3 | 5.7 | 27 |
| White cabbage | 90 .0 | 1.8 | – | 5,4 | 28 |
| Red cabbage | 90.0 | 1.8 | – | 6.1 | 31 |
| Cauliflower | 90.9 | 2,5 | – | 4.9 | 29th |
| Potatoes | 76.0 | 2.0 | 0.1 | nineteen .7 | 83 |
| Green onion (feather) | 92.5 | 1.3 | – | 4.3 | 22 |
| Leek | 87.0 | 3.0 | – | 7.3 | 40 |
| Bulb onions | 86 .0 | 1.7 | – | 9.5 | 43 |
| Red carrot | 88 .5 | 1.3 | 0.1 | 7.0 | 33 |
| Ground cucumbers | 95.0 | 0.8 | – | 3.0 | fifteen |
| Greenhouse Cucumbers | 96 .5 | 0.7 | – | 1.8 | 10 |
| Sweet green pepper | 92.0 | 1.3 | – | 4.7 | 23 |
| Sweet red pepper | 91.0 | 1.3 | – | 5.7 | 27 |
| Parsley (greens) | 85 .0 | 3,7 | – | 8.1 | 45 |
| Parsley (root) | 85.0 | 1,5 | – | 11.0 | 47 |
| Rhubarb (petiole) | 94 .5 | 0.7 | – | 2.9 | sixteen |
| Radish | 93.0 | 1,2 | – | 4.1 | 20 |
| Radish | 88.6 | 1.9 | – | 7.0 | 34 |
| Turnip | 90.5 | 1,5 | – | 5.9 | 28 |
| Salad | 95.0 | 1,5 | – | 2.2 | 14 |
| Beet | 86.5 | 1.7 | – | 10.8 | 48 |
| Tomatoes (ground) | 93.5 | 0.6 | – | 4.2 | nineteen |
| Tomatoes (greenhouse) | 94.6 | 0.6 | – | 2.9 | 14 |
| Green Beans (Pod) | 90.0 | 4.0 | – | 4.3 | 32 |
| Horseradish | 77 .0 | 2,5 | – | sixteen .3 | 71 |
| Ramson | 89 .0 | 2,4 | – | 6.5 | 34 |
| Garlic | 70 .0 | 6.5 | – | 21,2 | 106 |
| Spinach | 91.2 | 2.9 | – | 2,3 | 21 |
| Sorrel | 90.0 | 1,5 | – | 5.3 | 28 |
Fruits and berries
| Product | Water g | Proteins, g | Fats, g | Carbohydrates, g | kcal |
|---|---|---|---|---|---|
| Apricots | 86.0 | 0.9 | – | 10.5 | 46 |
| Quince | 87.5 | 0.6 | – | 8.9 | 38 |
| Cherry plum | 89.0 | 0.2 | – | 7.4 | 34 |
| A pineapple | 86.0 | 0.4 | – | 11.8 | 48 |
| Bananas | 74 .0 | 1,5 | – | 22.4 | 91 |
| Cherry | 85.5 | 0.8 | – | 11.3 | 49 |
| Garnet | 85.0 | 0.9 | – | 11.8 | 52 |
| Pear | 87.5 | 0.4 | – | 10.7 | 42 |
| Figs | 83.0 | 0.7 | – | 13.9 | 56 |
| Dogwood | 85.0 | 1,0 | – | 9.7 | 45 |
| Peaches | 86.5 | 0.9 | – | 10.4 | 44 |
| Mountain ash garden | 81 .0 | 1.4 | – | 12.5 | 58 |
| Chokeberry | 80.5 | 1,5 | – | 12.0 | 54 |
| Garden plum | 87.0 | 0.8 | – | 9.9 | 43 |
| Dates | 20,0 | 2,5 | – | 72.1 | 281 |
| Persimmon | 81.5 | 0.5 | – | 15.9 | 62 |
| Cherries | 85.0 | 1,1 | – | 12.3 | 52 |
| Mulberry | 82.7 | 0.7 | – | 12.7 | 53 |
| The apples | 86.5 | 0.4 | – | 11.3 | 46 |
| Orange | 87.5 | 0.9 | – | 8.4 | 38 |
| Grapefruit | 89.0 | 0.9 | – | 7.3 | 35 |
| Lemon | 87.7 | 0.9 | – | 3.6 | 31 |
| Mandarin | 88.5 | 0.8 | – | 8.6 | 38 |
| Lingonberry | 87.0 | 0.7 | – | 8.6 | 40 |
| Grape | 80.2 | 0.4 | – | 17 .5 | 69 |
| Blueberry | 88.2 | 1,0 | – | 7.7 | 37 |
| Blackberry | 88.0 | 2.0 | – | 5.3 | 33 |
| Strawberries | 84.5 | 1.8 | – | 8.1 | 41 |
| Cranberry | 89.5 | 0.5 | – | 4.8 | 28 |
| Gooseberry | 85.0 | 0.7 | – | 9.9 | 44 |
| Raspberry | 87.0 | 0.8 | – | 9.0 | 41 |
| Cloudberry | 83.3 | 0.8 | – | 6.8 | 31 |
| Sea buckthorn | 75 .0 | 0.9 | – | 5.5 | thirty |
| White currant | 86.0 | 0.3 | – | 8.7 | 39 |
| Red currants | 85,4 | 0.6 | – | 8.0 | 38 |
| Black currant | 85.0 | 1,0 | – | 8.0 | 40 |
| Blueberries | 86.5 | 1,1 | – | 8.6 | 40 |
| Rosehip Fresh | 66 .0 | 1,6 | – | 24.0 | 101 |
| Dried Rosehip | 14.0 | 4.0 | – | 60 .0 | 25 3 |
Dried fruits
| Product | Water g | Proteins, g | Fats, g | Carbohydrates, g | kcal |
|---|---|---|---|---|---|
| Dried apricots | eighteen .0 | 5,0 | – | 67 .5 | 278 |
| Dried apricots | 20.2 | 5.2 | – | 65.9 | 272 |
| Raisins with Bone | nineteen .0 | 1.8 | – | 70.9 | 276 |
| Raisin raisins | eighteen .0 | 2,3 | – | 71.2 | 279 |
| Cherry | eighteen .0 | 1,5 | – | 73 .0 | 292 |
| Pear | 24.0 | 2,3 | – | 62.1 | 246 |
| Peaches | eighteen .0 | 3.0 | – | 68.5 | 275 |
| Prunes | 25.0 | 2,3 | – | 65.6 | 264 |
| The apples | 20,0 | 3.2 | – | 68.0 | 273 |
Chocolate, sweets, sugar
| Product | Water g | Proteins, g | Fats, g | Carbohydrates, g | kcal |
|---|---|---|---|---|---|
| Honey | 17.2 | 0.8 | 0 | 80.3 | thirty 8 |
| Fruit jelly beans | 7 | 3,7 | 10.2 | 73.1 | 384 |
| Marshmallows | 20 | 0.8 | 0 | 78.3 | 299 |
| Iris | 6.5 | 3.3 | 7.5 | 81.8 | 387 |
| Marmalade | 21 | 0 | 0.1 | 77.7 | 296 |
| Caramel (average) | 4.4 | 0 | 0.1 | 77.7 | 296 |
| Chocolate glazed sweets | 7.9 | 2.9 | 10.7 | 76.6 | 396 |
| Paste | 18 | 0.5 | 0 | 80.4 | 305 |
| Sugar | 0.2 | 0.3 | 0 | 99.5 | 374 |
| Halva tahini | 3.9 | 12.7 | 29.9 | 50.6 | 51 0 |
| Halva Sunflower | 2.9 | 11.6 | 29.7 | 54 | 5sixteen |
| Dark chocolate | 0.8 | 5,4 | 35,3 | 52.6 | 540 |
| Milk chocolate | 0.9 | 6.9 | 35.7 | 52,4 | 547 |
Confectionery
| Product | Water g | Proteins, g | Fats, g | Carbohydrates, g | kcal |
|---|---|---|---|---|---|
| Fruit Wafers | 12 | 3.2 | 2,8 | 80.1 | 342 |
| Fat-filled Wafers | 1 | 3.4 | 30,2 | 64.7 | 530 |
| Cream puff pastry | 9 | 5,4 | 38.6 | 46,4 | 544 |
| Puff pastry with apple | 13 | 5.7 | 25.6 | 52.7 | 454 |
| Sponge cake with fruit filling | 21 | 4.7 | 9.3 | 84.4 | 344 |
| Gingerbread cookies | 14.5 | 4.8 | 2,8 | 77.7 | 336 |
| Sponge cake with fruit filling | 25 | 4.7 | 20 | 49.8 | 386 |
| Almond cake | 9.3 | 6.6 | 35.8 | 46.8 | 524 |
Bakery products
| Product | Water g | Proteins, g | Fats, g | Carbohydrates, g | kcal |
|---|---|---|---|---|---|
| Rye bread | 42,4 | 4.7 | 0.7 | 49.8 | 214 |
| Wheat bread from grade I flour | 34.3 | 7.7 | 2,4 | 53.4 | 254 |
| Butter baking | 26.1 | 7.6 | 4,5 | 60.0 | 297 |
| Bagels | 17.0 | 10,4 | 1.3 | 68.7 | 312 |
| Drying | 12.0 | 11.0 | 1.3 | 73.0 | 330 |
| Wheat crackers | 12.0 | 11.2 | 1.4 | 72,4 | 331 |
| Creamy crackers | 8.0 | 8.5 | 10.6 | 71.3 | 397 |
| Premium wheat flour | 14.0 | 10.3 | 0.9 | 74.2 | 327 |
| Wheat flour I grade | 14.0 | 10.6 | 1.3 | 73.2 | 329 |
| Wheat flour II grade | 14.0 | 11.7 | 1.8 | 70.8 | 328 |
| Rye flour | 14.0 | 6.9 | 1,1 | 76.9 | 326 |
Cereals
| Product | Water g | Proteins, g | Fats, g | Carbohydrates, g | kcal |
|---|---|---|---|---|---|
| Buckwheat kernel | 14.0 | 12.6 | 2.6 | 68.0 | 329 |
| Buckwheat done | 14.0 | 9.5 | 1.9 | 72,2 | 326 |
| Manna | 14.0 | 11.3 | 0.7 | 73.3 | 326 |
| Oatmeal | 12.0 | 11.9 | 5.8 | 65,4 | 345 |
| Pearl barley | 14.0 | 9.3 | 1,1 | 73.7 | 324 |
| Millet | 14.0 | 12.0 | 2.9 | 69.3 | 334 |
| Rice | 14.0 | 7.0 | 0.6 | 73.7 | 323 |
| Wheat “Poltava” | 14.0 | 12.7 | 1,1 | 70.6 | 325 |
| Oatmeal | 10.0 | 12,2 | 5.8 | 68.3 | 357 |
| Barley | 14.0 | 10,4 | 1.3 | 71.7 | 322 |
| Hercules | 12.0 | 13.1 | 6.2 | 65.7 | 355 |
| Corn | 14.0 | 8.3 | 1,2 | 75.0 | 325 |
Legumes
| Product | Water g | Proteins, g | Fats, g | Carbohydrates, g | kcal |
|---|---|---|---|---|---|
| Beans | 83.0 | 6.0 | 0.1 | 8.3 | 58 |
| Peas | 14.0 | 23.0 | 1,6 | 57.7 | 323 |
| Whole peas | 14.0 | 23.0 | 1,2 | 53.3 | 303 |
| Soybean | 12.0 | 34.9 | 17.3 | 26.5 | 395 |
| Beans | 14.0 | 22.3 | 1.7 | 54.5 | 309 |
| Lentils | 14.0 | 24.8 | 1,1 | 53.7 | 310 |
Mushrooms
| Product | Water g | Proteins, g | Fats, g | Carbohydrates, g | kcal |
|---|---|---|---|---|---|
| White fresh | 89.9 | 3.2 | 0.7 | 1,6 | 25 |
| Dried white | 13.0 | 27.6 | 6.8 | 10.0 | 209 |
| Fresh boletus | 91.6 | 2,3 | 0.9 | 3,7 | 31 |
| Fresh boletus | 91.1 | 3.3 | 0.5 | 3,4 | 31 |
| Fresh raw materials | 83.0 | 1.7 | 0.3 | 1.4 | 17 |
Meat, poultry
| Product | Water g | Proteins, g | Fats, g | Carbohydrates, g | kcal |
|---|---|---|---|---|---|
| Mutton | 67.6 | 16.3 | 15.3 | 0,0 | 203 |
| Beef | 67.7 | 18.9 | 12,4 | 0,0 | 187 |
| horsemeat | 72.5 | 20,2 | 7.0 | 0,0 | 143 |
| Rabbit | 65.3 | 20.7 | 12.9 | 0,0 | 199 |
| Lean pork | 54.8 | 16,4 | 27.8 | 0,0 | 316 |
| Fat pork | 38.7 | 11.4 | 49.3 | 0,0 | 489 |
| Veal | 78.0 | 19.7 | 1,2 | 0,0 | 90 |
| Lamb Kidneys | 79.7 | 13.6 | 2,5 | 0,0 | 77 |
| Lamb liver | 71.2 | 18.7 | 2.9 | 0,0 | 101 |
| Lamb Heart | 78.5 | 13.5 | 2,5 | 0,0 | 82 |
| Beef Brains | 78.9 | 9.5 | 9.5 | 0,0 | 124 |
| Beef liver | 72.9 | 17.4 | 3,1 | 0,0 | 98 |
| Beef Kidneys | 82.7 | 12.5 | 1.8 | 0,0 | 66 |
| Beef Udder | 72.6 | 12.3 | 13.7 | 0,0 | 173 |
| Beef Heart | 79.0 | 15.0 | 3.0 | 0,0 | 87 |
| Beef Tongue | 71.2 | 13.6 | 12.1 | 0,0 | 163 |
| Kidney pork | 80.1 | 13.0 | 3,1 | 0,0 | 80 |
| Pork liver | 71,4 | 18.8 | 3.6 | 0,0 | 108 |
| Pork heart | 78.0 | 15.1 | 3.2 | 0,0 | 89 |
| Pork tongue | 66.1 | 14.2 | 16.8 | 0,0 | 208 |
| Geese | 49.7 | 16.1 | 33.3 | 0,0 | 364 |
| Turkey | 64.5 | 21.6 | 12.0 | 0.8 | 197 |
| Chickens | 68.9 | 20.8 | 8.8 | 0.6 | 165 |
| Chicken Breast (Fillet) | 68.9 | 23.6 | 1.9 | 0,4 | 113 |
| Chickens | 71.3 | 18.7 | 7.8 | 0,4 | 156 |
| Ducks | 51.5 | 16.5 | 61.2 | 0,0 | 346 |
Sausage and sausages
| Product | Water g | Proteins, g | Fats, g | Carbohydrates, g | kcal |
|---|---|---|---|---|---|
| Cooked Sausage Diabetic | 62,4 | 12.1 | 22.8 | 0 | 254 |
| Cooked Sausage Dietary | 71.6 | 12.1 | 13.5 | 0 | 170 |
| Cooked sausage Doctor | 60.8 | 13.7 | 22.8 | 0 | 260 |
| Boiled sausage amateur | 57.0 | 12,2 | 28.0 | 0 | 301 |
| Cooked Sausage Milk | 62.8 | 11.7 | 22.8 | 0 | 252 |
| Boiled Sausage Separate | 64.8 | 10.1 | 20.1 | 1.8 | 228 |
| Cooked Veal Sausage | 55.0 | 12.5 | 29.6 | 0 | 316 |
| Pork Sausages | 53.7 | 10.1 | 31.6 | 1.9 | 332 |
| Dairy sausages | 60.0 | 12.3 | 25.3 | 0 | 277 |
| Sausages Russian | 66,2 | 12.0 | 19.1 | 0 | 220 |
| Pork sausages | 54.8 | 11.8 | 30.8 | 0 | 324 |
| Smoked amateur | 39.1 | 17.3 | 39.0 | 0 | 420 |
| Smoked Cervelat | 39.6 | 28,2 | 27.5 | 0 | 360 |
| Half-smoked Krakow | 34.6 | 16,2 | 44.6 | 0 | 466 |
| Half-smoked Minsk | 52.0 | 23.0 | 17.4 | 2.7 | 259 |
| Half-smoked Poltava | 39.8 | 16,4 | 39.0 | 0 | 417 |
| Smoked Ukrainian | 44.4 | 16.5 | 34,4 | 0 | 376 |
| Raw Smoked Amateur | 25.2 | 20.9 | 47.8 | 0 | 514 |
| Uncooked smoked Moscow | 27.6 | 24.8 | 41.5 | 0 | 473 |
Fats, Butter, Margarine
| Product | Water g | Proteins, g | Fats, g | Carbohydrates, g | kcal |
|---|---|---|---|---|---|
| Fat mutton or beef melted | 0.3 | 0 | 99.7 | 0 | 897 |
| Pork bacon (without skin) | 5.7 | 1,4 | 92.8 | 0 | 816 |
| Dairy margarine | 15.9 | 0.3 | 82.3 | 1 | 746 |
| Sandwich margarine | 15.8 | 0.5 | 82 | 1,2 | 744 |
| Mayonnaise | 25 | 3,1 | 67 | 2.6 | 627 |
| Vegetable oil | 0.1 | 0 | 99.9 | 0 | 899 |
| Butter | 15.8 | 0.6 | 82.5 | 0.9 | 748 |
| Ghee | 1 | 0.3 | 98 | 0.6 | 887 |
Milk and Dairy Products
| Product | Water g | Proteins, g | Fats, g | Carbohydrates, g | kcal |
|---|---|---|---|---|---|
| Cow’s milk feta cheese | 52.0 | 17.9 | 20.1 | 0,0 | 260 |
| Natural yogurt 1.5% fat | 88.0 | 5,0 | 1,5 | 3,5 | 51 |
| Kefir nonfat | 91.4 | 3.0 | 0.1 | 3.8 | 30 |
| Fat kefir | 88.3 | 2,8 | 3.2 | 4.1 | 59 |
| Milk | 88.5 | 2,8 | 3.2 | 4.7 | 58 |
| Acidophilic milk | 81.7 | 2,8 | 3.2 | 10.8 | 83 |
| Whole powdered milk | 4.0 | 25.6 | 25.0 | 39,4 | 475 |
| Condensed milk | 74.1 | 7.0 | 7.9 | 9.5 | 135 |
| Condensed milk with sugar | 26.5 | 7,2 | 8.5 | 56.0 | 315 |
| Yogurt | 88.4 | 2,8 | 3.2 | 4.1 | 58 |
| Ryazhenka | 85.3 | 3.0 | 6.0 | 4.1 | 85 |
| Cream 10% | 82,2 | 3.0 | 10.0 | 4.0 | 118 |
| Cream 20% | 72.9 | 2,8 | 20,0 | 3.6 | 205 |
| Sour cream 10% | 82.7 | 3.0 | 10.0 | 2.9 | 116 |
| Sour cream 20% | 72.7 | 2,8 | 20,0 | 3.2 | 206 |
| Special curds and curds | 41.0 | 7.1 | 23.0 | 27.5 | 340 |
| Russian cheese | 40,0 | 23,4 | 30,0 | 0,0 | 371 |
| Dutch cheese | 38.8 | 26.8 | 27.3 | 0,0 | 361 |
| Swiss cheese | 36,4 | 24.9 | 31.8 | 0,0 | 396 |
| Poshekhonsky cheese | 41.0 | 26.0 | 26.5 | 0,0 | 334 |
| Processed cheese | 55.0 | 24.0 | 13.5 | 0,0 | 226 |
| Fat cottage cheese | 64.7 | 14.0 | 18.0 | 1.3 | 226 |
| Bold curd | 71.0 | 16.7 | 9.0 | 1.3 | 156 |
| Low-fat cottage cheese | 77.7 | 18.0 | 0.6 | 1,5 | 86 |
Eggs
| Product | Water g | Proteins, g | Fats, g | Carbohydrates, g | kcal |
|---|---|---|---|---|---|
| Chicken egg | 74.0 | 12.7 | 11.5 | 0.7 | 157 |
| Egg powder | 6.8 | 45 | 37.3 | 7.1 | 542 |
| Dry protein | 12.1 | 73.3 | 1.8 | 7 | 336 |
| Dry yolk | 5,4 | 34.2 | 52,2 | 4,4 | 623 |
| Quail egg | 73.3 | 11.9 | 13.1 | 0.6 | 168 |
Fish and seafood
| Product | Water g | Proteins, g | Fats, g | Carbohydrates, g | kcal |
|---|---|---|---|---|---|
| Gobies | 70.8 | 12.8 | 8.1 | 5,2 | 145 |
| Pink salmon | 70.5 | 21 | 7 | 0 | 147 |
| Flounder | 79.5 | 16.1 | 2.6 | 0 | 88 |
| Crucian | 78.9 | 17.7 | 1.8 | 0 | 87 |
| Carp | 79.1 | 16 | 3.6 | 0 | 96 |
| Chum | 71.3 | 22 | 5.6 | 0 | 138 |
| Smelt | 79.8 | 15.5 | 3.2 | 0 | 91 |
| Ice | 81.8 | 15.5 | 1.4 | 0 | 75 |
| Bream | 77.7 | 17.1 | 4.1 | 0 | 105 |
| Salmon | 62.9 | 20.8 | 15.1 | 0 | 219 |
| Macrourus | 85 | 13.2 | 0.8 | 0 | 60 |
| Lamprey | 75 | 14.7 | 11.9 | 0 | 166 |
| Pollock | 80.1 | 15.9 | 0.7 | 0 | 70 |
| Capelin | 75 | 13.4 | 11.5 | 0 | 157 |
| Navaga | 81.1 | 16.1 | 1 | 0 | 73 |
| Burbot | 79.3 | 18.8 | 0.6 | 0 | 81 |
| Marble Notation | 73.4 | 14.8 | 10.7 | 0 | 156 |
| Sea perch | 75.4 | 17.6 | 5.2 | 0 | 117 |
| River perch | 79.2 | 18.5 | 0.9 | 0 | 82 |
| Sturgeon | 71.4 | 16.4 | 10.9 | 0 | 164 |
| Halibut | 76.9 | 18.9 | 3 | 0 | 103 |
| Blue whiting | 81.3 | 16.1 | 0.9 | 0 | 72 |
| Saber fish | 75.2 | 20.3 | 3.2 | 0 | 110 |
| Caspian fisherman | 77 | 19.2 | 2.4 | 0 | 98 |
| Carp | 75.3 | 18.4 | 5.3 | 0 | 121 |
| Saira large | 59.8 | 18.6 | 20.8 | 0 | 262 |
| Saira shallow | 71.3 | 20.4 | 0.8 | 0 | 143 |
| Salaka | 75.4 | 17.3 | 5.6 | 0 | 121 |
| Herring | 62.7 | 17.7 | 19.5 | 0 | 242 |
| Whitefish | 72.3 | 19 | 7.5 | 0 | 144 |
| Mackerel | 71.8 | 18 | 9 | 0 | 153 |
| Catfish | 75 | 16.8 | 8.5 | 0 | 144 |
| Horse mackerel | 74.9 | 18.5 | 5 | 0 | 119 |
| Sterlet | 74.9 | 17 | 6.1 | 0 | 320 |
| Zander | 78.9 | 19 | 0.8 | 0 | 83 |
| Cod | 80.7 | 17.5 | 0.6 | 0 | 75 |
| Tuna | 74 | 22.7 | 0.7 | 0 | 96 |
| Charcoal fish | 71.5 | 13.2 | 11.6 | 0 | 158 |
| Marine eel | 77.5 | 19.1 | 1.9 | 0 | 94 |
| Acne | 53.5 | 14.5 | 30.5 | 0 | 333 |
| Hake | 79.9 | 16.6 | 2.2 | 0 | 86 |
| Pike | 70.4 | 18.8 | 0.7 | 0 | 82 |
| Ide | 80.1 | 18.2 | 0.3 | 0 | 117 |
| Far Eastern shrimp | 64.8 | 28.7 | 1,2 | 0 | 134 |
| Cod liver | 26,4 | 4.2 | 65.7 | 0 | 613 |
| Squid | 80.3 | 18 | 0.3 | 0 | 75 |
| Crab | 81.5 | 16 | 0.5 | 0 | 69 |
| Shrimp | 77.5 | 18 | 0.8 | 0 | 83 |
| Sea kale | 88 | 0.9 | 0,2 | 3.0 | 5 |
| Pasta “Ocean” | 72,2 | 18.9 | 6.8 | 0 | 137 |
| Trepang | 89.4 | 7.3 | 0.6 | 0 | 35 |
Nuts
| Product | Water g | Proteins, g | Fats, g | Carbohydrates, g | kcal |
|---|---|---|---|---|---|
| Hazelnut | 4.8 | 16.1 | 66.9 | 9.9 | 704 |
| Almond | 4 | 18.6 | 57.7 | 13.6 | 645 |
| Walnut | 5 | 13.8 | 61.3 | 10.2 | 648 |
| Peanut | 10 | 26.3 | 45,2 | 9.7 | 548 |
| Sunflower seed | 8 | 20.7 | 52.9 | 5 | 578 |
Interesting topic:
- Do I need to drink vitamins or eat well enough?