Nowadays, many people want to know more about low calorie foods to lose weight because they are overweight. Obesity is a scourge modern world, every year more and more people suffer from excess weight. The problem is relevant, and therefore the number of recommendations, the number of different kinds of diets are growing exponentially.
Along with diets, various sports techniques, pills or other miracle methods for losing kilograms appear. Moreover, it must be said that a large mass of people have become so lazy that they want to get the effect of losing weight without doing anything at all. But you need to start with the basics - with a healthy lifestyle and proper nutrition. If the diet is compiled according to the rules, the result will not take long to arrive - the weight will become lower. Dietitians recommend that fat people on a diet include low-calorie foods in their diet. When choosing products, we must not forget about their properties; it is necessary to study not only the beneficial “pros”, but also the harmful “cons”, so that in pursuit of a slim figure you do not harm your health.
Some low-calorie foods.
When giving priority to one product or another, you need to look not only at the calorie content, but also at the benefits to the body from eating it.
The following products are very healthy and low in calories.
Broccoli. This miracle vegetable contains only 33 kilocalories per hundred grams. The vegetable has a huge amount positive properties. This product contains a lot of useful substances, protein, magnesium, calcium. Scientists say today that green vegetables prevent the development of cancer cells in the human body. The product can be eaten raw or boiled. In order for nutrients to be preserved as much as possible, vegetables should not be overcooked. This vegetable is contraindicated for people with high acidity and pancreatic diseases.
Carrot. This vegetable is no less healthy and contains only 35 kcal per hundred grams. The product is simply irreplaceable, as it is a source of carotenoids. Juicy, delicious carrots is an excellent antioxidant. In addition, the vegetable has a beneficial effect on vision, strengthens the immune system, and improves intestinal motility. Carrots are incredibly healthy for humans. The vegetable is not recommended only for people who are allergic to it; for everyone else, eating carrots is not only possible, but also necessary.
Chili pepper. Calorie content per hundred grams is only 20 kcal. You can't eat a lot of chili, but even just a little pepper can be beneficial. Hot peppers help the brain produce analgesics. In addition, eating pepper is a preventive measure peptic ulcer stomach, prevents cancer, heart disease.
Chili pepper also protects the body from early aging. This product should be eaten in in moderation, otherwise diseases of the digestive system may develop.
Artichoke. One hundred grams of this product contains approximately 40 kilocalories. The product is very useful, as it not only helps you lose weight, but also normalizes blood sugar. Besides these useful properties, artichokes normalize digestive system, contain many microelements and vitamins that are so necessary for the body. The product is contraindicated for people with low blood pressure and those diagnosed with low stomach acidity.
Teas (white, green, black). This drink does not contain calories. Tea is a source of antioxidants that can prevent the development of heart disease. Just four cups a day will reduce the risk of heart muscle damage by half. Due to its beneficial qualities, teas are recommended for the prevention of gastric cancer and genitourinary system. The drink contains a large amount of fluoride, which is beneficial for teeth, as it provides protection against caries. Teas are a good anti-allergen. In addition, tea perfectly protects the body from inflammation and relieves spasms. People who experience frequent constipation should drink green teas with caution.
Nutrition for weight loss for those who want to lose weight
People who want to lose extra pounds are advised to consume foods that contain no more than 40 kilocalories per hundred grams.
- radish;
- feather bow;
- eggplants (“little blue”);
- grapefruits;
- cucumbers;
- celery, etc.
You should also give preference to vegetables and fruits, berries, which contain only 40 to 50 kilocalories. Such, for example, as:
- onion;
- greenery;
- beet;
- horseradish;
- pear;
- pomegranate;
- apple;
- orange;
- raspberries;
- cherries;
- cloudberry;
- currants, etc.
Among low-calorie meat products, nutritionists recommend low-fat veal meat, poultry, rabbit, beef, and turkey. It is good to diversify your diet with offal products, for example, kidneys, beef liver and tongue. From sea creatures It is better to give preference to sea “reptiles”, flounder. Fish caught in the river is also very useful; here, priority when choosing is given to carp, perch or pike. Dairy products can also be low in calories. The championship is held by fermented milk products, the fat content of which is 0%. If a person cannot live without sweets and simply loves “sweet snacks,” then in this case you can allow yourself some marmalade, marshmallows or marshmallows. Just a little - rarely and 1-2 pieces. Bread can also have reduced calorie content. For example, bread and bran are perfect for the “right” table.
You can, without a doubt, include non-yeast wafer bread in your diet. The main thing is to remember that the menu can always be varied; the main factor here is not only the desire and desire to lose weight, but also the ability not to lose the taste for life, developing the habit of choosing products that are tasty, but healthy and low in calories. And lose weight with style.
Of course, a lot has already been said about this. But let's repeat it again. So, low calorie foods.
Fish and seafood products:
- kelp - 6;
- pollock - 70;
- navaga - 73;
- cod fish - 75;
- squid - 77;
- river perch - 83;
- shrimp - 84;
- hake - 86;
- carp - 96;
- halibut - 103;
- sea bass - 118;
- carp - 121;
- sturgeon caviar - 123;
- pollock caviar - 131;
- chum salmon - 138;
- saury - 141;
- pink salmon - 147;
- mackerel - 153;
- capelin - 157;
- sturgeon - 164;
- salmon - 213;
- herring - 242.
Meat and offal:
- beef kidneys - 66;
- sheep kidneys - 77;
- pig kidneys - 80;
- heart - 87;
- calf meat - 90;
- liver 108;
- brains - 124;
- horse meat - 143;
- broiler meat -157;
- language - 163;
- chicken - 165;
- beef meat - 187;
- turkey - 197;
- rabbit meat - 199.
Sausage products that are consumed as food must be low-calorie, boiled, dietary nutrition. And have 170 kcal per 100 g.
For bread, the figure should not exceed 215 kcal.
Here are the “cherished” numbers for fruits and berries:
- lemon - 31;
- blackberries - 33;
- grapefruit - 35;
- currant - 38;
- oranges - 38;
- pear - 42;
- peach - 44;
- apple - 46;
- pineapple - 48;
- cherry - 52;
- figs - 58;
- grapes - 69;
- banana - 91;
- rose hips - 101.
Mushroom products;
- fresh white - 25;
- champignons - 27;
- fresh boletus - 31;
- fresh boletus - 31;
Dairy and fermented milk products:
- low-fat kefir - 30;
- low-fat yogurt - 51;
- natural milk - 58;
- fatty kefir - 59;
- Ryazhenka - 85;
- low-fat cottage cheese - 86;
- sour cream - 116;
- low-fat cream - 118;
- condensed milk without sugar - 135.
Vegetable products;
- cucumber - 10;
- tomato - 14;
- lettuce leaf - 14;
- radish - 20;
- spinach - 28;
- feather bow - 22;
- eggplants (“little blue ones”) - 24;
- bell pepper - 27;
- zucchini - 27;
- common cabbage - 28;
- turnip - 29;
- broccoli - 33;
- beans - 33;
- carrots - 35;
- onion - 44;
- greens - 45;
- beets - 49;
- peas - 72;
- potatoes - 84;
- wild garlic - 100.
From all the products that are included in the list, you can prepare a variety of dishes that will make useful menu. Without exceeding the daily calorie intake, a person will definitely lose weight, since proper diet plus desire, perseverance and effort are always rewarded with positive results. The only thing you need to remember is this. Before starting any diet, you should consult a dietitian.
The doctor will find out whether the person wishing to lose weight has any health problems and will give individual recommendations on menu selection.
Losing weight is easy. Our experts never tire of repeating this truth. There is no need to invent “effective” ways to abuse your own body and then experience hunger pangs.
We have compiled a list of delicious and healthy products, 100 grams of which contain only from zero to 70 kcal. The top rows are occupied by salad vegetables rich in vitamins and antioxidants.
How to use the list
This list is compiled specifically for those who are looking for an alternative to salads with mayonnaise and french fries on the side. Add low-calorie foods to your diet to make it tastier and healthier:
- use “light” ingredients in your favorite dishes,
- take fruits and vegetables with you as a snack,
- replace meat dishes vegetable,
- experiment, come up with new original combinations and tastes,
- do not forget that added fat makes even those dishes prepared from low-calorie ingredients more calorie-rich.
0-20 kcal
Water, watercress, lettuce, cucumbers, white radishes and tomatoes.
20-30 kcal
Lemon, green and red Bell pepper, celery, corn salad, broccoli, coriander, spinach, cabbage, eggplant, asparagus, cauliflower, pumpkin, champignons, lingonberries.
Eggplants are not as popular in our cuisine as cabbage. And in vain - one serving of these vegetables, stewed without fat, contains only about 35 kcal and fills you up quite well. Some recipes include eggplants you can even replace meat.
30-40 kcal
Grapefruits, limes, watermelon, green beans, onion, green onions, strawberries, pomelo, peaches, melon, zucchini, radish, radish, low-fat curdled milk.
Grapefruits are one of the best low calorie snacks. Half of this citrus contains no more than 40 kcal and is rich in vitamin C.
Try adding grapefruit to a leafy vegetable salad - it will can replace salt.
40-50 kcal
Carrots, root celery, stem celery, beets, blackberries, kohlrabi cabbage, gooseberries, nectarines, pineapple, cranberries, plums, oranges, apples, apricots, feijoa, low-fat kefir, skim milk.
What to eat to lose weight
To lose weight, you need to eat. But not everything in a row, but products that will help get rid of excess water and fat, build a new beautiful body, don't be sad and look fresh. Check out the list of 50 superfoods for weight loss.
Carrot sticks and celery are not only a tasty snack, but replacing chips, but also a real “lifesaver” for those who have stopped smoking. One large stalk of celery contains only ten kcal.
50-60
Cherries, raspberries, red currants, blueberries, pears, potatoes in skin.
Cherries contain the bioflavonoid quercentin, which helps fight cancer. This berry can be bought fresh or frozen all year round and add to salads, dairy products or cereals.
60-70 kcal
Kiwi, leek, black currant, cherry, beans, grapes, pomegranate, mango.
Onions and beans are the best ingredients for making low-calorie vegetable soups. By the way, in a serving of minestrone, beloved by Italians - only 14 kcal. Of course, before there is cheese or croutons on the plate.
The most important
There is a huge amount of healthy food with a calorie content from zero to 70 kcal.
Most of the foods listed here are available year-round, go well together, and don't require a lot of cooking effort.
So, today we will find out what is the list of low-calorie foods for weight loss. To be honest, this question worries many women and even young girls. After all proper nutrition can really help get rid of excess weight. Let's try to figure out with you what you can eat while losing weight, and what you will have to give up.
Familiar dishes
Let's start by making a list of low-calorie foods for weight loss by studying your diet modern man. Initially, we eat everything and in different quantities. It doesn’t matter whether we have a weight problem or not. Sometimes addictions turn out to be stronger than desire look like a slim and beautiful woman.
But sometimes you have to give up your usual dishes. After all, if you make a list of low-calorie foods, you will notice that modern people practically do not eat them. So you need to prepare for the fact that your diet may change dramatically. Let's quickly make a list of low-calorie foods that promote weight loss.
Broccoli
Of course, it all starts with the least favorite product. More precisely, most people hate him, because we're talking about about broccoli. This vegetable is included in the list of low-calorie foods for weight loss. It contains proteins, calcium, magnesium and other beneficial substances, which makes broccoli very healthy, but not always tasty. Also, this product, according to doctors, can prevent cancer.
Broccoli can be eaten in any form. There is both a raw version and a boiled one. You can also steam the broccoli. The main thing is not to overcook the vegetable, otherwise it will lose its beneficial properties.
Carrot
We have begun to study the concept of low-calorie foods for weight loss. The list goes on for a long time. But among them there are also products that many people like. And it's not broccoli. We are talking about carrots.
This vegetable is so loved by many people. Carrots are good for vision, as well as for the body as a whole, for example, it strengthens the immune system. Plus, there are no contraindications to the use of this vegetable. Perhaps only personal intolerance or allergy to carrots.
Decide for yourself how to consume this vegetable. You can boil it (be careful not to overcook it), steam it (like broccoli) or eat it raw. By the way, the most delicious option is raw carrots. Sometimes you can add a little sugar to it.
And we continue to study low-calorie foods for weight loss. The list is still very long. But we will pay attention only to the best and more or less tasty options.
Chilli
For example, this is chili pepper. Of course, you can’t just eat it - only as a seasoning or addition to any dish. Nevertheless, this vegetation is included in the list of the lowest calorie foods for weight loss.
What's useful about it? For example, eating chili promotes the production of a special substance in the stomach - mucus. It is needed to prevent ulcers. In addition, chili pepper protects us from aging and also prevents the appearance of cardiovascular diseases and cancer.
Everyone imagines the use of this spice differently. If you have the strength and courage, you can chew the chili pepper raw. But it’s better to make salads with it, and also use it as a spice. Be careful not to eat too much pepper: you may cause problems with your digestive tract.
Artichoke
Low-calorie foods for weight loss, the list of which we are slowly compiling, has one more element that is far from the most delicious (for many people). This is nothing more than an artichoke.
This vegetation serves to normalize blood sugar levels. Artichoke is rich in magnesium, calcium and iron. This means that it is beneficial for the body. But you also need to use it in moderation. Plus, artichoke helps normalize digestion. This is exactly what women strive for when trying to lose weight.
Attention, the plant has contraindications! Artichoke should not be consumed if you have gastritis or hypotension. And, of course, if you have an allergy or personal intolerance to this product, then you should avoid it.
Tea
The list of the lowest-calorie foods for weight loss also includes tea, any kind. There is black, green, and white. Initially, it contains no calories at all, but contains useful substances.
To be honest, the best tea for weight loss is green. It helps normalize digestion and also cleanses the body best. The main thing is not to add a lot of sugar to the drink. If desired, add 2 teaspoons per cup, or you can use a sweetener.
There are no contraindications for drinking tea. Unless you can note personal intolerance. Be careful: if you overuse green tea, you may get diarrhea as a gift, because such a drink acts as a laxative.
Vegetable world
Of course, we cannot do without a general summing up. The list of low-calorie foods for weight loss, as already mentioned, can be continued almost indefinitely. But nevertheless, if you don’t particularly like the options offered, you can try to choose foods for your diet yourself.
In general, vegetables, fruits and berries can be singled out as low-calorie ingredients for consumption, especially if all this is cooked exclusively by steaming. For example, fried potatoes are far from the best food for weight loss. But boiled potatoes or mashed potatoes are quite suitable options.
Low-calorie foods also include low-fat milk: cheese, cottage cheese, milk, kefir. In principle, even some milkshakes can be called low-calorie. As you can see, if you try hard, then every person will have the opportunity to lose extra pounds, and even without changing their usual diet too much.
In general, when losing weight, you can eat anything, but only taking into account the fact that the calorie expenditure should be greater than the calorie intake. And in this matter, various calorie tables help. They are known, perhaps, to all women. There are even a variety of books that give recipes and calorie content for all the foods that can now be discovered.
Calorie table
Now we will try to create such a “summary statement”. We have already compiled a list of low-calorie foods for weight loss. The table will help us calculate how much was eaten per day. So let's see what we can come up with.
As you can see, most of these products are indeed constantly present in the diet of a modern person. To be honest, you can easily find a book with full list caloric content of all food in order to normalize your diet. The main thing is to set a goal and go towards it.
Good afternoon, dear readers! Spring has finally arrived, which means “weight loss” topics are becoming more and more popular. Millions of men and women are right now looking for a way to get their figure into shape in the next 2-3 months. Having read the advice of nutritionists about reducing calorie intake, the average person strives to fulfill the main recommendation - to reduce the number of calories consumed. And this is where low-calorie foods come to the rescue, which we will talk about today.
Various calories
When we type “Low-calorie foods for weight loss list” into a search engine, we most often come across vegetables or fruits that are very difficult to get enough of. This is because calories from different sources differ from each other. Some low-calorie foods can serve us only as a side dish, without being a full meal.
Today we will move a little away from the established tradition of taking calorie content too literally, and will divide low-calorie foods into several groups.
Energy sources
We are talking about food containing many long-lasting carbohydrates. Such products are often high in calories, and therefore they are not included in the lists of low-calorie foods. But there is an exception. This exception is cereals.
Cereals are sources of long-lasting carbohydrates with a low glycemic index. This is a fairly low-calorie food and, at the same time, food that allows you to satisfy your hunger.
Let's highlight the main low-calorie cereals:
Note that we are talking about the energy value of the finished dish. That is, we weigh the portion, calculating the calorie content, after cooking, and not before it.
As for the other sources of energy that will help you get out of your lethargic state during the diet, you have to admit that they are all high in calories. Therefore, porridge is the only thing familiar in Everyday life dishes that can also be used on a diet.
Below is a small table comparing low-calorie foods and high-calorie foods.
Protein products
High-quality protein products of animal origin are the basis of any diet. Among protein foods, you can actually find products that can help you both remove the feeling of hunger and not gain extra pounds.
The emphasis on consuming high-quality protein foods should be made for men who plan not only to lose weight, but also to maintain the existing one. muscle mass. So, the least calorie protein foods are:
- Low-fat cottage cheese - 86 kcal/100 g. The absolute leader for losing weight for men and women. The basis of any protein diet. Moreover, cottage cheese is the cheapest high-quality protein food, which is important in our times of crisis.
- Pollock fish - 70 kcal/100 g. More expensive, but no less high-quality low-calorie source of protein.
- Squid - 75 kcal/100 g.
- Cod - 75 kcal/g.
- Perch - 82 kcal/100 g.
- Chicken breast - 113 kcal/100 g.
Here is a list of high-quality high-protein and almost low-fat products. We weigh all products, just like cereals, after cooking. With calories in in this case It can be confusing, because after boiling the weight of the product often decreases.
On my own behalf, I advise you to eat poultry and fish, these are the best protein foods, by eating which you can easily lose a couple, or even a couple of dozen extra pounds.
Vegetables and fruits
Let's move on to the main point for which ordinary people are looking for “low-calorie foods for weight loss list” online.
Vegetables and fruits are also carbohydrates with a low glycemic index. But, firstly, you are unlikely to be able to get enough solely with the help of them, and secondly, eating only vegetables and fruits is a rather expensive pleasure, it is better to arrange for yourself. But, of course, if you want to lose weight and not bother too much with calories, which must be counted on a diet, it is better to get half of the energy gained during weight loss from vegetables and fruits. So here's our list:
This list can be continued endlessly. The bottom line is that vegetables and fruits have a lower glycemic index, which is closely related to calorie content, making it virtually impossible to gain weight by eating vegetables and fruits. And you can get rid of extra pounds.
How to make a diet?
To create a diet based on the consumption of calories with low energy value, you need to soberly assess your capabilities. Moreover, we are talking about both moral and material possibilities.
If you don’t know how to create a diet and want to get everything ready, then this course is for you!
Find out more about the course »»
It is known that eating vegetables and fruits is an expensive pleasure that will cost you a pretty penny even with a low calorie content. In addition, a decrease in the glycemic index of food means a decrease in blood glucose, and therefore, eating kilograms of celery and cabbage, you will still feel lethargic and constantly want to rest.
Of course, in emergency cases, when you need to lose a few kilograms in 2-5 days, such a diet may be suitable, but only if you plan to lose weight in one week.
The ideal situation would be to get 25% of your calories from cereals, 25% of your energy from low-calorie protein foods, and another 50% of your energy from vegetables and fruits. Add 2-3 liters of water to this scheme and your tactics will maximize fast weight loss can be considered ideal.
Well, that's all. Subscribe to updates, leave your comments and share information with friends. See you again!
Best regards, Vladimir Manerov
Subscribe and be the first to know about new articles on the site, right in your email.
Any sane person understands how important it is in our time to healthy image life. This applies not only to walking fresh air, exercise in the sports and gym, but also a nutritious healthy diet that supports our body.
Why do you need to know the calorie content of foods and use a table?
Extra pounds, saturating the body with fatty and high-calorie foods lead to the most unpleasant sensations, the emergence and progression of a number of serious diseases. Therefore, doctors and nutritionists strongly recommend that people starting to struggle with excess weight, in addition to physical activity Use only low-calorie foods for weight loss.
Ideally, a person should understand that the calories in the bulk of your daily intake should not exceed 100 per 100 g of product. It’s really easy to remember this simplest method of calculation if you don’t want to resort to complex programs and formulas, product correspondence tables that need to be balanced not only by energy value, but by the presence of carbohydrates and vitamins in them.
However, in order to diversify your diet, it is easier and more effective to develop your own eating methods that are suitable for you, so that you always have a table of low-calorie foods for weight loss at hand.
Using this table, you can easily calculate the energy capacity of your daily diet and experiment with replacing certain foods in it.
Do not forget also about what type of physical activity your body takes on a daily basis. If you work in production with daily heavy physical activity, then your body will need more calories than if you, for example, do monotonous work. office work at computer.
Having set the task of using only low-calorie foods in your diet for weight loss, do not forget about your age. For people of different age groups, the daily amount of calories is different.
To start eating, counting the daily amount of calories, you need to carefully read the table. For comparisons, you can calculate the calories in your normal daily diet and see what foods you need to exclude first.
There is no need to completely rely on eating vegetables and fruits. The table of low-calorie foods for weight loss shows that some fruits are significantly higher in calorie content than the consumption of boiled lean meat or fish.
Interesting options for tables that, in addition to numerical calorie values, are divided into groups:
- fast satiating foods;
- products that support and tone the skin;
- foods that control blood sugar spikes;
- low-calorie foods;
- low calorie sweets;
- energetically valuable low-calorie foods;
- products that help remove excess fluid from the body.
And this is still far from full list subtypes of categories that can be seen in different calorie tables.
Proteins are an essential component of any diet. And if you visit Gym or do these types of activities active rest, like jogging or cycling, you absolutely need protein foods!
- Lean, low-calorie boiled or baked meat, low in fat, is an exceptional source of protein for your body.
- The consumption of dairy products should also be limited in fat content. Kefir, yogurt, fermented baked milk or sour cream during diets are consumed only with a low fat content.
Having thoroughly studied the number of calories in certain foods, and having a calorie table at hand, you will very quickly be able to learn how to create menus that will allow you to bring your weight to the required norm.
We bring to your attention a table of calorie content of foods in ascending order, from which you can see which foods are the lowest in calories:
|
Product name |
Kcal per 100 g of product |
| Mineral water | 0 |
| Black coffee (no sugar!) | 2 |
| Sea kale | 5 |
| Oyster mushrooms | 11 |
| Chinese cabbage | 12 |
| Head lettuce | 12 |
| cucumbers | 12 |
| Butter | 12 |
| Radicchio | 13 |
| Iceberg salad | 13 |
| Chard | 14 |
| Field salad | 14 |
| Radish | 14 |
| Radish | 14 |
| Endive | 14 |
| Chanterelles | 15 |
| Morels | 15 |
| Spinach | 15 |
| Chicory | 16 |
| Salsify | 16 |
| Eggplant | 17 |
| Tomatoes | 17 |
| Sour cabbage | 17 |
| Celery | 18 |
| Birch mushroom | 18 |
| Watercress | 18 |
| Asparagus | 18 |
| Zucchini | 19 |
| Paprika | 20 |
| Red cabbage | 21 |
| Tomato juice | 21 |
| Champignon | 21 |
| Artichokes | 22 |
| Cauliflower | 22 |
| White cabbage | 24 |
| Kohlrabi | 24 |
| Fennel | 24 |
| Savoy cabbage | 25 |
| Melon | 25 |
| Leek | 25 |
| Broccoli | 26 |
| Pumpkin | 26 |
| Green onions | 27 |
| Carrot | 27 |
| Porcini | 27 |
| Bulb onions | 28 |
| Vegetable juice | 29 |
| Strawberry | 32 |
| Cherry juice | 33 |
| Diet beer | 33 |
| Raspberries | 33 |
| Currant | 33 |
| Cranberry | 35 |
| Buttermilk | 35 |
| Lemons | 36 |
| Brussels sprouts | 36 |
| Gooseberry | 37 |
| Watermelons | 37 |
| Blueberry | 37 |
| Quince | 38 |
| Beet | 41 |
| Apricots | 43 |
| Peaches | 43 |
| Cola | 43 |
| Blackberry | 44 |
| Tomato paste | 44 |
| Grapefruit | 45 |
| Wheat beer | 46 |
| Tangerines | 46 |
| Milk (1.5% fat) | 47 |
| Plums | 49 |
| Fruit juice drinks | 49 |
| Kiwi | 50 |
| Mussels | 51 |
| Elder | 54 |
| Apples | 54 |
| Cantaloupe | 54 |
| Pears | 55 |
| A pineapple | 55 |
| Mango | 59 |
| Figs | 60 |
| Yogurt (3.5% fat) | 61 |
| Kefir (3.5% fat) | 61 |
| Cherry | 63 |
| Horseradish | 63 |
| Milk (3.5% fat) | 64 |
| Table wine | 65 |
| Oysters | 66 |
| Mirabel | 67 |
| Grape | 68 |
| White wine | 69 |
| Truffles | 70 |
| Potato | 70 |
| Flounder | 72 |
| Dry wine | 72 |
| Low-fat cottage cheese | 72 |
| Squid | 73 |
| Cod | 76 |
| Lobster | 81 |
| Perch | 81 |
| Pike | 82 |
| Champagne | 83 |
| Zander | 83 |
| Shrimps | 87 |
| Sea buckthorn berries | 89 |
| Bananas | 94 |
| Veal (fillet) | 95 |
| Veal (meat) | 95 |
| Halibut | 96 |
| Roe | 97 |
| Veal schnitzel | 99 |
| Gin | 100 |
| Mustard | 102 |
| Trout | 102 |
| Beef (meat) | 102 |
| Pork (fillet) | 104 |
| Pork (meat) | 105 |
| Sea bass | 105 |
| Pork schnitzel | 106 |
| Chicken sausage | 108 |
| Ketchup | 110 |
| Venison | 112 |
| Veal chop | 112 |
| Lamb (fillet) | 112 |
| Hare meat | 113 |
| Carp | 115 |
| Lamb (meat) | 117 |
| Sour cream (10% fat) | 117 |
| Sardines | 118 |
| Beef (fillet) | 121 |
| Lamb schnitzel | 131 |
| Veal (breast) | 131 |
| Olives | 133 |
| Cream cheese (20% fat) | 134 |
| Garlic | 139 |
| Ham (low fat) | 145 |
| Pork chop | 150 |
| Eggs | 156 |
| Cottage cheese (40% fat) | 160 |
| Mackerel | 180 |
| Pork feet | 186 |
| Boiled ham | 193 |
| Pizza Mozzarella | 200 |
| Salmon | 202 |
| Rye bread | 212 |
| Turkey | 212 |
| Minced beef | 216 |
| Grain bread | 216 |
| Avocado | 221 |
| Wheat-rye bread | 224 |
| Tuna | 226 |
| Duck | 227 |
| Vodka | 231 |
| Rum | 231 |
| Whole wheat bread | 231 |
| Herring | 233 |
| White bread | 236 |
| White beans | 238 |
| Chewing gum | 240 |
| Confiture | 240 |
| Whiskey | 246 |
| Soy meat | 249 |
| Cream cheese (60% fat) | 251 |
| Mozzarella | 255 |
| Chicken | 257 |
| Pizza dough | 258 |
| Baguette | 260 |
| Pork (belly) | 261 |
| Wheat toast | 262 |
| Peas | 269 |
| Beans | 270 |
| Pork shoulder | 271 |
| Frankfurt sausages | 272 |
| Egg liqueur | 280 |
| Acne | 281 |
| White sausage | 287 |
| French fries | 290 |
| Viennese sausages | 296 |
| Meatloaf | 297 |
| Raw minced sausage | 298 |
| Yeast dough | 303 |
| Cognac | 305 |
| Cream (30% fat) | 309 |
| Liver paste | 314 |
| Crispbread | 318 |
| Rye | 321 |
| Liverwurst | 326 |
| Honey | 327 |
| Corn | 331 |
| Wheat | 331 |
| Oats | 337 |
| Soya beans | 339 |
| Goose | 342 |
| Rice | 347 |
| Lamb chop | 348 |
| Noodles | 360 |
| Soy flour | 361 |
| Spaghetti | 362 |
| Crackers | 368 |
| Salami | 371 |
| Puff pastry | 375 |
| Lamb (breast) | 381 |
| Smoked ham | 383 |
| Raw minced sausage | 390 |
| Sugar | 400 |
| Mascarpone | 460 |
| Nutella | 480 |
| Mayonnaise | 490 |
| Milk chocolate | 526 |
| Peanut | 570 |
| Almond | 577 |
| Salo | 621 |
| Walnuts | 666 |
| Pine nuts | 674 |
| Alcohol | 700 |
| Margarine | 722 |
| Butter | 754 |
| Peanut butter | 895 |
| Smalets | 897 |
| Olive oil | 897 |
| Pork lard | 898 |
| Sunflower oil | 898 |
| Soybean oil | 899 |
| Wheat germ oil | 900 |
