The biggest challenge to getting into the shape you want begins (and ends) with your diet. Yes, training is also very important. And even the most optimal diet will not help with a lack of physical activity. If you need a table of proteins, fats and carbohydrates in foods, then below you will find a complete list; we have placed them at the bottom of the article in order to better understand the BJU and not get confused in the tables.
If the engine is broken, then no matter what fuel you pour into it, there will be no result. But you won't get far on bad fuel either - your body still won't function properly.
All sorts of fears and concerns around high protein, high fat diets and eating any kind of carbohydrates have turned nutrition into a tricky science that causes unnecessary stress.
It's time to put an end to this way of thinking, while simultaneously changing the appearance of your body for the better.
This guide will help you better understand your body's needs and realize that you don't have to suffer from eliminating certain foods to maintain a healthy lifestyle.
Nutritional Calculation Chart
For a balanced diet, it is necessary to select foods with such a number of calories that the total food intake for the whole day does not exceed 2000 kcal (average), and the amount of dietary fat needed by the body is calculated according to the age and weight of the person, according to his degree of physical activity.
For ease of calculation there is a table. It contains all kinds of food products. The composition of the product is divided into proteins, fats, carbohydrates, the food table has the maximum number of components. This table calculates the number of kilocalories per 100 g of product. The products in the table are divided into groups so that a person can easily find the ingredient he needs.
Meat
| Product | Proteins, g | Fats, g | Carbohydrates, g | Energy value, kcal |
| Mutton | 16,1 | 15,1 | 0 | 301 |
| Boiled lamb | 21,9 | 22,8 | 0 | 291 |
| Beef | 19,1 | 12,6 | 0 | 201 |
| Boiled beef tongue | 23,8 | 15,2 | 0 | 231 |
| Fried beef liver | 22,8 | 10,4 | 3,7 | 199 |
| Goose | 29,3 | 22,3 | 0 | 320 |
| Hare meat | 0,1 | 0,1 | 0 | 120 |
| Turkey | 21,4 | 12,2 | 0,8 | 199 |
| Boiled turkey | 23,9 | 10,4 | 0 | 194 |
| Boiled sausage | 11,8 | 28,2 | 2,8 | 302 |
| Roasted rabbit | 28,7 | 10,9 | 0 | 214 |
| Rabbit meat | 20,9 | 12,8 | 0 | 180 |
| Boiled chicken breast | 29,9 | 1,8 | 0 | 138 |
| Chicken | 20,8 | 8,6 | 0,4 | 200 |
| Fried chicken | 31,3 | 15,3 | 0 | 261 |
| Omelette | 14,2 | 14,9 | 1,8 | 210 |
| Pork | 16,2 | 28 | 0 | 398 |
| Fried pork | 17,5 | 37,4 | 0 | 407 |
| Sausages | 10,6 | 24 | 1,7 | 266 |
| Veal | 19,5 | 1,2 | 0 | 202 |
| Fatty veal | 19 | 7,7 | 0 | 145 |
| Boiled veal | 28 | 3,3 | 0 | 133 |
| Duck | 16,4 | 61,1 | 0 | 348 |
| Roast duck | 23,3 | 34,9 | 0 | 405 |
| Pheasant | 0,1 | 0,1 | 0 | 148 |
| Beef tongue | 13,4 | 12,1 | 0 | 176 |
| Egg white | 12,4 | 0,1 | 0 | 51 |
| Egg yolk | 17,2 | 31,1 | 0 | 363 |
| Egg powder | 43,8 | 42,4 | 1,5 | 578 |
| Eggs | 12,6 | 12,1 | 0,6 | 51 |
Seafood, fish
| Product | Proteins, g | Fats, g | Carbohydrates, g | Energy value, kcal |
| Beluga | 23,6 | 4,1 | 0 | 131 |
| Hot smoked pink salmon | 23,3 | 7,4 | 0 | 161 |
| Beluga caviar granular | 26,9 | 16,1 | 0 | 257 |
| Chum salmon caviar | 13,5 | 16,4 | 0 | 258 |
| Red caviar | 31,5 | 13,9 | 0 | 258 |
| Pollock caviar | 28,2 | 2,1 | 0 | 132 |
| Pressed black caviar | 35,9 | 18,2 | 0 | 315 |
| Boiled squid | 30,6 | 2,1 | 0 | 141 |
| Flounder | 16,2 | 2,7 | 0 | 99 |
| Carp | 16,1 | 3,6 | 0 | 249 |
| Boiled mullet | 19,1 | 4,3 | 0 | 114 |
| Smoked cod | 23,4 | 1 | 0 | 112 |
| Fish cutlets | 12,4 | 5,8 | 16 | 167 |
| Crab sticks | 5,2 | 4,2 | 9,4 | 94 |
| Boiled crabs | 18,5 | 1 | 0 | 86 |
| Shrimps | 18,1 | 0,6 | 0 | 100 |
| Bream | 17 | 4,3 | 0 | 98 |
| Sea kale | 0,9 | 0,1 | 0,4 | 4 |
| Perch | 17,6 | 5,2 | 0 | 198 |
| Fried perch | 19 | 8,7 | 0 | 156 |
| Sturgeon | 16,3 | 11,1 | 0 | 101 |
| Halibut | 19,1 | 2,9 | 0 | 262 |
| Cod liver | 4,2 | 65,9 | 0 | 614 |
| Boiled crayfish | 20,2 | 1,1 | 0,7 | 95 |
| Saira in oil | 18,1 | 23,4 | 0 | 281 |
| Sardine in oil | 18,1 | 19,9 | 0 | 246 |
| Boiled sardine | 19,9 | 11 | 0 | 175 |
| Sevruga fresh | 17,2 | 11,9 | 0 | 180 |
| Herring | 17,8 | 19,3 | 0 | 397 |
| Atlantic salted herring | 19,1 | 19,1 | 0 | 252 |
| Boiled salmon | 16,1 | 14,8 | 0 | 209 |
| Mackerel | 18,1 | 8,8 | 0 | 384 |
| Mackerel in oil | 13,2 | 25,1 | 0 | 277 |
| Cold smoked mackerel | 23,3 | 6,6 | 0 | 149 |
| Som | 16,6 | 8,6 | 0 | 159 |
| Horse mackerel | 18,7 | 5 | 0 | 110 |
| Sterlet | 17,7 | 6,1 | 0 | 78 |
| Zander | 19,1 | 0,7 | 0 | 172 |
| Cod | 17,7 | 0,6 | 0 | 148 |
| Boiled cod | 16,9 | 0,5 | 0 | 73 |
| Tuna | 22,9 | 0,9 | 0 | 297 |
| Tuna in its own juice | 21,1 | 0,8 | 0 | 96 |
| Smoked eel | 17,9 | 32,4 | 0 | 361 |
| Boiled oysters | 13,9 | 3,1 | 0 | 94 |
| Boiled trout | 15,7 | 2,8 | 0 | 88 |
| Boiled hake | 16,5 | 2,2 | 0 | 86 |
| Sprats in oil | 17,6 | 32,4 | 0 | 362 |
| Pike | 18,7 | 0,9 | 0 | 164 |
| Boiled pike | 17,8 | 0,6 | 0 | 78 |
Dairy
| Product | Proteins, g | Fats, g | Carbohydrates, g | Energy value, kcal |
| Kefir | 2,6 | 3,1 | 4 | 63 |
| Kefir medium | 3,2 | 3,6 | 2,7 | 67 |
| Mayonnaise | 3,2 | 66,9 | 2,7 | 700 |
| Margarine | 0,1 | 82,3 | 0,9 | 697 |
| Oil | 0,5 | 82,6 | 1 | 597 |
| Refined sunflower oil | 0,1 | 99,8 | 0 | 930 |
| Unsalted butter | 0,3 | 83,5 | 0,2 | 779 |
| Ghee | 0,1 | 99,3 | 0 | 922 |
| Milk | 3 | 3,1 | 4,8 | 57 |
| Cow's milk | 3,4 | 3,6 | 4,6 | 66 |
| Condensed milk with sugar | 7,9 | 8,8 | 55,8 | 345 |
| Curdled milk | 3 | 3,1 | 4,1 | 59 |
| Fat curdled milk | 3,5 | 3,9 | 3,8 | 66 |
| Cream 20% | 2,6 | 19,8 | 3,6 | 211 |
| Low-fat cream | 3,1 | 10,2 | 4,1 | 110 |
| Premium sour cream | 2,6 | 29,8 | 2,6 | 300 |
| Fat sour cream | 2,6 | 25,1 | 3,1 | 250 |
| Dutch cheese | 26,9 | 27,5 | 0 | 370 |
| Dutch cheese 50% | 23,6 | 30,7 | 0 | 390 |
| Goat cheese | 0,1 | 0,1 | 0 | 169 |
| Sheep cheese | 0,1 | 0,1 | 0 | 399 |
| Cottage cheese | 16,9 | 9,1 | 1 | 150 |
| Fat cottage cheese | 13,1 | 19,9 | 2,4 | 250 |
| Low-fat cottage cheese | 15,9 | 0,6 | 2,7 | 84 |
Fruits and vegetables
| Product | Proteins, g | Fats, g | Carbohydrates, g | Energy value, kcal |
| Apricots | 1,1 | 0,1 | 10,3 | 47 |
| Fresh apricots | 1 | 0,1 | 10,7 | 53 |
| Avocado | 0,1 | 0,1 | 0,1 | 201 |
| Cherry plum | 0,4 | 0,1 | 6,6 | 28 |
| A pineapple | 0,2 | 0,1 | 11,8 | 57 |
| Oranges | 1,1 | 0,1 | 8,3 | 36 |
| Watermelon | 0,6 | 0,1 | 9,3 | 38 |
| Artichokes | 0,1 | 0,1 | 0,1 | 44 |
| Eggplant caviar | 1,5 | 13,1 | 5 | 143 |
| Eggplant | 0,4 | -0,1 | 5,5 | 22 |
| Bananas | 1,4 | 0,1 | 22,5 | 90 |
| Porcini | 3,4 | 0,6 | 1,6 | 31 |
| Beans | 6 | 0,1 | 8,2 | 60 |
| Broccoli | 2,9 | 0,6 | 4 | 26 |
| Cowberry | 0,1 | 0,1 | 0,1 | 40 |
| Swede | 1,3 | 0,3 | 7,9 | 32 |
| Brussels sprouts | 4,8 | 0,1 | 6 | 44 |
| Grape | 0,2 | 0,1 | 17,4 | 70 |
| Cherry | 1 | 0,1 | 11,1 | 52 |
| Blueberry | 0,9 | -0,1 | 7,5 | 32 |
| Pomegranate | 0,8 | 0,1 | 11,4 | 53 |
| Grapefruit | 0,9 | 0,1 | 7,2 | 36 |
| Mushrooms | 0,1 | 0,1 | 0,1 | 39 |
| Dried porcini mushrooms | 35,9 | 3,9 | 23,6 | 281 |
| Salted mushrooms | 3,5 | 1,6 | 0,9 | 30 |
| Pears | 0,2 | 0,1 | 10,9 | 45 |
| Fresh pears | 0,5 | 0,1 | 10,6 | 47 |
| Melon | 0,7 | 0,1 | 9 | 37 |
| Blackberry | 2,2 | 0,1 | 5,4 | 45 |
| Green pea | 4,9 | 0 | 13,2 | 40 |
| Fresh green peas | 5 | 0,3 | 12,6 | 72 |
| Strawberries | 1,8 | 0,1 | 8,2 | 48 |
| Light raisins | 1,8 | 0,1 | 70,9 | 300 |
| Dark raisins | 2 | 0,1 | 70,9 | 289 |
| Figs | 2,9 | 1 | 57,9 | 255 |
| Zucchini | 0,8 | 0,1 | 3,6 | 16 |
| Fried zucchini | 1,5 | 6 | 10,3 | 105 |
| Squash caviar | 1,4 | 4,7 | 8,2 | 82 |
| White cabbage | 1,8 | 0,1 | 5,4 | 27 |
| Brussels sprouts | 0,1 | 0,1 | 0,1 | 52 |
| Green cabbage | 0,1 | 0,1 | 0,1 | 43 |
| Sauerkraut | 2 | 0,2 | 2 | 18 |
| Red cabbage | 1,6 | 0,1 | 6 | 24 |
| Cabbage | 0,1 | 0,1 | 0,1 | 16 |
| Savoy cabbage | 0,1 | 0,1 | 0,1 | 34 |
| Fresh cabbage | 2,1 | 0,1 | 4,1 | 23 |
| Stewed cabbage | 2,1 | 2,9 | 9,5 | 74 |
| Cauliflower | 2,5 | 0,1 | 5 | 25 |
| Potato | 2,1 | 0,3 | 19,5 | 83 |
| Boiled potatoes | 1,8 | 0,3 | 15,9 | 74 |
| Fried potato | 2,9 | 9,4 | 22 | 183 |
| Fresh potatoes | 2,1 | 0,1 | 21 | 92 |
| French fries | 3,9 | 15,3 | 29,2 | 267 |
| Mashed potatoes | 2,3 | 3,2 | 13,9 | 92 |
| Potato chips | 2,1 | 37,7 | 49,4 | 538 |
| Chestnuts | 0,1 | 0,1 | 0,1 | 209 |
| Kiwi | 0,1 | 0,1 | 0,1 | 65 |
| Strawberry | 0,1 | 0,1 | 0,1 | 33 |
| Cranberry | 0,5 | 0,1 | 4,8 | 35 |
| Kohlrabi | 0,1 | 0,1 | 0,1 | 23 |
| Celery roots | 0,1 | 0,1 | 0,1 | 35 |
| Gooseberry | 0,5 | 0,1 | 9,8 | 46 |
| Corn | 0,1 | 0,1 | 0,1 | 103 |
| Boiled corn | 3,9 | 2,2 | 22,3 | 122 |
| Dried apricots | 0 | 0,1 | 7,6 | 296 |
| Lemon | 0,8 | 0,1 | 3,4 | 40 |
| Green onion | 1,2 | 0,1 | 4,3 | 22 |
| Bulb onions | 3,1 | 0,1 | 9,7 | 51 |
| Raw onions | 1,6 | 0,1 | 10,5 | 45 |
| Leek | 3 | 0,1 | 7,3 | 38 |
| Leek | 2 | 0,1 | 6,3 | 32 |
| Raspberries | 0,6 | 0,1 | 9,1 | 44 |
| Mango | 0,3 | 0,1 | 13,7 | 64 |
| Mandarin | 0,9 | 0,1 | 8,8 | 45 |
| Olives | 0,1 | 0,1 | 0,1 | 349 |
| Black olives | 2,1 | 31,9 | 8,5 | 360 |
| Butter | 0,1 | 0,1 | 0,1 | 20 |
| Fresh carrots | 1,3 | 0,1 | 7,9 | 40 |
| Raw carrots | 1,2 | 0 | 7,4 | 33 |
| Nectarine | 0,9 | 0,2 | 11,9 | 46 |
| Sea buckthorn | 0,9 | 2,3 | 5,1 | 50 |
| cucumbers | 0,9 | 0,1 | 2,9 | 13 |
| Fresh cucumbers | 0,4 | 0,1 | 1,7 | 10 |
| Green olives | 1,3 | 12,8 | 1,1 | 126 |
| Parsnip | 0,1 | 0,1 | 0,1 | 39 |
| Green pepper | 1,1 | 0,1 | 5,1 | 23 |
| Red pepper | 1,3 | 0,5 | 5,8 | 31 |
| Sweet pepper | 1,2 | 0,1 | 5,8 | 17 |
| Peaches | 1 | 0,1 | 10,2 | 44 |
| Parsley | 3,5 | 0,1 | 8,3 | 38 |
| Parsley, basil | 3,6 | 0,4 | 8 | 47 |
| boletus | 2,5 | 0,8 | 3,7 | 23 |
| Boletus | 3,5 | 0,5 | 3,4 | 23 |
| Tomatoes | 0,6 | 0,1 | 4,1 | 10 |
| Fresh tomatoes | 0,9 | 0,4 | 3,9 | 23 |
| Vegetable stew | 2,3 | 4,6 | 6,9 | 99 |
| Rhubarb | 0,5 | 0,1 | 3 | 15 |
| Radish | 1,4 | 0,3 | 3,2 | 19 |
| Radish | 1,7 | 0,1 | 6,8 | 18 |
| Turnip | 1,4 | 0,1 | 5,9 | 28 |
| Rowan | 1,3 | 0,1 | 12,6 | 78 |
| Green salad | 1,5 | 0,1 | 2,2 | 16 |
| Salad pumped | 1,4 | 0,1 | 2,1 | 14 |
| Leaf lettuce | 1,6 | 0,3 | 2,3 | 18 |
| Chicory salad | 0,1 | 0,1 | 0,1 | 17 |
| Beet | 1,7 | 0,1 | 10,9 | 46 |
| Boiled beets | 1,9 | 0,3 | 11 | 52 |
| Celery greens | 0,1 | 0,1 | 0,1 | 20 |
| Plum | 0,8 | 0,1 | 9,7 | 46 |
| Currant | 1,1 | 0,1 | 7,9 | 43 |
| Black currant | 1 | 0,1 | 8,2 | 43 |
| Asparagus | 2 | 0,1 | 3,3 | 22 |
| Pumpkin | 0,1 | 0,1 | 0,1 | 27 |
| Baked pumpkin | 1,3 | 0 | 4,3 | 21 |
| Dill | 2,4 | 0,3 | 4,1 | 32 |
| Dried apricots | 4,9 | 0,1 | 67,4 | 296 |
| White beans | 0,1 | 0,1 | 0,1 | 350 |
| Boiled beans | 9,4 | 0,5 | 0,4 | 127 |
| Green beans | 4,2 | 0,1 | 4,3 | 28 |
| Fennel | 0,1 | 0,1 | 0,1 | 47 |
| Dates | 2,2 | 0,7 | 72,4 | 306 |
| Fruits | 0,1 | 0,1 | 0,1 | -2 |
| Horseradish | 2,5 | 0,1 | 16,2 | 49 |
| Persimmon | 0,3 | 0,1 | 13 | 55 |
| Fried cauliflower | 3,1 | 10 | 5,7 | 120 |
| Stewed cauliflower | 1,8 | 0,5 | 3,9 | 28 |
| Zucchini | 0,1 | 0,1 | 0,1 | 29 |
| Cherries | 0,6 | 0,1 | 11,2 | 50 |
| Blueberry | 1,2 | 0,1 | 8,4 | 45 |
| Prunes | 2,4 | 0,1 | 65,8 | 224 |
| Garlic | 6,4 | 0,1 | 5,3 | 43 |
| Boiled lentils | 10,5 | 0,5 | 20,3 | 129 |
| Champignon | 0,1 | 0,1 | 0,1 | 23 |
| Spinach | 2,8 | 0,3 | 1,9 | 19 |
| Sorrel | 1,6 | 0,1 | 5,4 | 27 |
| Apples | 0,5 | 0,1 | 11,1 | 43 |
Cereals
| Product | Water, g | Proteins, g | Fats, g | Carbohydrates, g | Calorie content, kcal per 100 g |
| Buckwheat core | 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 “Poltavskaya” | 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 |
What is protein food?
Proteins are made up of amino acids. They can be indispensable for our body. These are substances that a person must obtain from food. What foods contain protein? The table states that a good amount of protein contains:
- meat;
- fish;
- eggs;
- milk;
- rice;
- bakery products;
- corn;
- oats;
- beans;
- chickpeas;
- lentils;
- peas.
This list of products will provide a person with complete protein, both plant and animal origin.
Features of fats
Fats are necessary for proper nutrition, but it is worth distinguishing between “healthy” and “unhealthy” types. Vegetable fats provide humans with unsaturated acids. They are well digestible, do not contain cholesterol, and animal fats contain harmful cholesterol, which tends to accumulate in the body. Omega-3 fatty acids are found in nuts, flaxseed oil and fish oil.
The most vitamin foods
Vitamins are vital for people to function satisfactorily. They are divided into groups that are responsible for maintaining certain organs and functions:
- Potatoes, carrots, veal liver and spinach contain large amounts of vitamin A.
- Group “B” is divided into subgroups, designated by numbers.
B6 can be found in sufficient quantities in legumes, and B12 in seafood and river products.
Vitamin C is highest in black currants, not lemon or orange.
- Vitamin C is not found in citrus fruits, as is commonly believed, but in black currants, red bell peppers and kiwi, and some varieties of cabbage are also rich in it.
- Vitamin D is found in fatty foods: yoghurt, milk, fatty fish.
- Vitamin E enters the body in large quantities from sunflower seeds, wheat germ, and almonds.
- Vegetables such as spinach, turnips, beets (its greens) supply a person with vitamin K.
Secrets of eating carbohydrates
These substances must be included in the daily diet, as they bring energy to the body. Energy is provided by complex and simple carbohydrate compounds. It is better to consume complex carbohydrates because they produce energy and do not form fat cells, unlike simple compounds. Complex carbohydrates are: vegetables, rice, beans, oatmeal.
- Which foods have the most healthy carbohydrates?
- Calorie content of vegetables and fruits
- Proteins, fats and carbohydrates - principles of proper nutrition
Fruits and berries
Fresh fruits, like vegetables, contain a large amount of fiber. In addition, fruits and berries are rich in beneficial vitamins and antioxidants, which support the proper functioning of all systems in the body and prevent the development of many diseases.
Fruits contain natural sugar - fructose, so if you are watching your carbohydrate intake, the amount of fruit in your diet should be reduced. See the table for the lowest calorie fruits and berries:
| Fruits | Calorie content per 100 g of raw product | Calorie content per 100 g of prepared product |
| Apples | 45 | Jam: 265 Dried: 210 |
| Pear | 42 | Jam: 273 Dried: 249 |
| Apricots | 47 | Dried apricots: 290 |
| Bananas | 90 | Dried: 390 |
| Oranges | 45 | Candied fruits: 301 |
| Tangerines | 41 | Candied fruits: 300 |
| Lemons | 30 | Candied fruits: 300 |
| Grapefruit | 30 | Candied fruits: 300 |
| Cherry | 25 | Jam: 256 |
| Plum | 44 | Jam: 288 Dried: 290 |
| Raspberries | 45 | Jam: 273 |
| Strawberry | 38 | Jam: 285 |
| Currant | 43 | Jam: 284 |
| Gooseberry | 48 | Jam: 285 |
| Grape | 70 | Raisins: 270 |
| Kiwi | 59 | Dried: 285 |
| Mango | 67 | Dried: 314 |
| Peaches | 45 | Jam: 258 |
| Melon | 45 | Candied fruits: 319 |
| Watermelon | 40 | Candied fruits: 209 |
| A pineapple | 44 | Dried: 268 |
| Pomegranate | 52 | |
| Avocado | 100 |
