Calorie table to adapt your diet

By 2getmass.to Blog 8 Comments

Your diet shouldn't be a constraint. Each food is composed of proteins, carbohydrates and lipids in greater or lesser quantity. You can compose your own menus, taking into account the protein, carbohydrate and fat content of the food. You just need to replace one food with another of equivalent content.

The GI or Glycemic Index helps classify carbohydrates according to their impact on the body.

To avoid the weight gain fat, it is better to increase the consumption of low GI foods. As part of a mass gain program, you can use foods with a high GI, then during the definition phase, replace them with foods with a lower GI.

1g of protein = 4 KCal
1g of carbohydrates = 4 KCal
1g of lipids = 9 KCal

MEAT for 100g	Calories	Proteins	Carbohydrates	Lipids	Protein quality
Beef steak	130	22	–	4.6	**
Chopped at 5% MG	129	21	–	19	**
Veal (liver)	137	19	4	5	**
Veal (cutlet)	175	19	–	11	**
Veal (tenderloin)	111	21	–	3	**
Beef (tab)	148	28	–	4	***
Beef (roast)	148	28	–	4	***

FISH per 100g	Calories	Proteins	Lipids	Carbohydrates	Protein quality
Turbo	118	16	6	–	***
Fresh tuna	225	27	13	–	***
Cod or cod	79	18	0.5	–	**
Swordfish	116	19	4.5	–	***
Fresh salmon	200	20	14	–	***
Saint Pierre	74	16	1	–	***
Monkfish	79	18	1	–	**
Shrimps	98	21	1.5	–	***
Sea bream	77	17	1	–	***
Crab	85	16	1.5	–	***
Location	90	18	2	–	***
Wolf or bar	105	20	2.5	–	***
Mold	70	12	1.5	–	**
Rainbow trout	151	22	7	–	***

POULTRY AND EGG for 100g	Calories	Proteins	Carbohydrates	Lipids	Protein quality
Duck (breast)	170	20	–	10	**
1 chicken egg	80	8	–	6	***
Hen (skinless)	160	17	–	9	**
Chicken (skinless)	125	22	–	4	***
Nature omelette	133	13	0.2	9	**
Turkey	123	21.8	–	4	***

DAIRY PRODUCTS per 100g	Calories	Proteins	Carbohydrates	Lipids	Glycemic index	Protein quality
Cottage cheese at 20% (MG)	80	8	3	4	30	**
White cheese at 0% (MG)	44	8	3	–	30	***
Soy milk (1 glass 15cl)	60	5.7	2.6	3	30	**
Plain yogurt (1 pot of 125g)	60	54	6.4	1.4	33	**
Soybean dessert with live ferments 100g	44	3	4	1.9	20	**

FAT AND OILS for 100g	Calories	Proteins	Carbohydrates	Lipids	Fat insat / sat
Olive oil	899	0	0	99.9	81/14.5
Nut oil	899	0	0	99.9	86.1/9.3
Sunflower oil	899	0	0	100	83.9/11.6
Colza oil	899	0	0	99.9	89.8/6.2
Peanut Oil	899	0	0	99.9	75.3/19.8
Soya oil	–	0	0	99.9	81/14.1
Corn Oil	–	0	0	99.9	82.8/12.3
Grape seed oil	–	0	0	99.9	83.3/12.2
Butter	717	1	0	99.5	25.5/52.6
Fresh cream	300	3	4	30	63/27

VEGETABLES per 100g	Calories	Proteins	Carbohydrates	Lipids	Glycemic index
Garlic	138	6	28	–	30
Asparagus	25	2.7	3	0.3	15
Eggplant	29	1.3	5.5	–	20
Swiss chard or chard	33	2	5	–	15
Broccoli	34	2	5.5	–	15
Celery (leaf)	20	1	4	–	15
Mushrooms	28	3	4	–	15
Cabbage	28	1.5	5	–	15
Chinese cabbage	12	1	2	–	–
Brussels sprouts	54	4	8	0	15
Cauliflower	30	2.5	4.5	–	15
Sauerkraut	27	1	5.5	0.2	15
Pumpkin	30	1.3	6	–	75
Cucumber	13	1	2	–	15
Courgette	30	1.3	6	–	15
Cress	18	2.2	2	–	15
Endive	20	1	4	–	15
Spinach	25	2	3	–	15
Fennel	20	2	3	–	15
Green bean	40	2.5	7	–	30
Lettuce	18	1.2	3	–	15
Chewed up	36	2	6	–	15
Nettle	57	5.5	7	0.7	15
Leek	42	2	7.5	–	15
Pumpkin	30	1.3	6	–	75
Radish	20	1	4	–	15
Romaine (salad)	18	1.2	3	–	15
Tofu	146	14	2.8	8.7	15
Tomato (fruit)	20	1	4	–	30

FRUIT per 100g	Calories	Proteins	Carbohydrates	Lipids	Glycemic index
Apricot	45	1	10	–	30
Pineapple	51	0.5	12	–	45
Lawyer	200	1.7	6	20	10
Avocado (1 small)	425	3.6	13	42	10
Banana	95	1	22	0.3	53
Cassis	60	1	14	–	15
Cherries	77	1	17	–	23
Chestnuts	211	4	42	3	65
Lemon	40	1	9	0	20
Clementine	40	0.8	9	–	30
Fig				–
Strawberries	80		19	–	35
Raspberries	36	1	7	–	25
Passion fruit	40	1	8	–	25
Fruits (compote)	100	1	22	–	30
Guava	100	3	25	–	35
Grenade	60	–	25	0.7	35
Red currants	64	–	16	–	35
Khaki	30	1	6	–	25
Kiwi	63	0.5	15	–	50
Lychees	53	1.6	11	0.3	53
Mandarin	68	0.7	16	–	50
Mango	40	1	9	–	50
Melon	62	0.4	15	–	50
Blackberries	31	0.5	6.5	–	60
Blueberry	57	1	12	–	25
Orange	16	0.5	2.5	–	25
Grapefruit	40	1	8.9	–	35
Papaya	40	1	9	–	24
Watermelon	44	0.6	10	–	56
Peach	30	0.4	7	–	70
Pear	47	0.5	11	–	35
Apple	61	0.4	14	–	35
Grape	52	0.3	12	–	35

DRIED FRUITS for 100g	Calories	Proteins	Carbohydrates	Lipids	Glycemic index
Dried apricot)	634	20	17	54	15
Almonds	646	13	9	62	15
Banana (dry)	278	2.6	65	0.5	65
Hazelnut	272	4	63	0.5	40
Nuts	290	4	66	1	60
Raisins	660	15	12	60	15

CEREALS per 100g	Calories	Proteins	Carbohydrates	Lipids	Glycemic index
Cracked wheat (cooked)	95	4	19	0.3	45
Bulgur (cooked)	95	4	19	0.3	55
Complete pasta	332	14.5	63.2	2.3	40
White rice (cooked)	110	2.1	25	0.1	75
Brown rice (cooked)	120	2.4	25	0.5	75
White semolina (cooked)	110	3.5	23.5	0.2	65
Rye bread	242	7	50	1	65
Oatmeal	375	15	65	6.5	61
Corn flakes	380	8	85	1.5	70
Couscous (cooked semolina)	110	3.5	23.5	0.2	65
Rusk	362	7	75	0.8	70
Whole wheat bread	285	9	49	1.8	70
Potato	87	1.5	19	0.1	70
Yam	110	2	25	0	54
Whole wheat flour	340	11.5	69	2	60
Corn flour	349	10	70	3.5	95
barley flour	351	11	71	2	45
Rice flour	348	8	78	0.5	95
White bread	255	7	55	0.8	–
Unleavened bread	255	7	55	0.8	40
Pasta (regular cooked)	110	3.5	23	0.2	50

Voila, you are now ready to compose your own menus.

Enjoy your meal !

Comments (8)

palumba Reply

Certainly the diet is very important, but for an optimum result, the bodybuilder must have precise and reasonable objectives, an iron will, a good dose of enthusiasm, and a pinch of masochism, because you have to like pain. You have to keep in mind that your results are a reflection of your work and your sacrifices.

September 28, 2016 at 7:49 am
- 2GETMASS.to Reply
  
  Hello Palumba,
  
  Obviously, for optimum results, precise goals are essential, but diet is an essential element that should not be neglected.
  
  May 17, 2021 at 7:35 am
Eat all Reply

It all looks very good to me. But it will be difficult for me to vary my diet. My job doesn't allow me to. Especially since where I am there is not even a quarter of this painting. As I am in the Maldives for work for another two years, fish remains for me the best source of protein.

September 15, 2016 at 6:24 pm
- 2GETMASS.to Reply
  
  Hello Eat-all,
  
  The purpose of the article is to inform you as well as possible of the nutritional contributions of foods for your diet according to your needs. We are sorry that the time and the place do not allow you to follow a good diet. However, fresh fish is a better source of protein. Don't forget vegetables and fruits.
  
  May 17, 2021 at 7:31 am
Sesame Reply

Very well done. You can easily find the calories of each food on the internet, but to have them gathered on the same page (the same place) is really brilliant.
Although the list is not exhaustive, it is a very good job.
Thank you

September 1, 2016 at 2:17 pm
- 2GETMASS.to Reply
  
  Hello Sesame,
  
  Thank you for taking the time to share your review, we are delighted that the article has brought you more knowledge about nutrient intakes.
  
  May 17, 2021 at 7:25 am
Omnivorous Reply

Table Ô how complete and detailed. Best aid for balanced eating.
thank you

August 22, 2016 at 12:49 pm
- 2GETMASS.to Reply
  
  Hello Omni-vore,
  
  Thank you for taking the time to share your opinion. We are delighted that the article has brought you more knowledge about nutrient intake.
  
  May 17, 2021 at 7:24 am

Calorie table to adapt your diet

Calorie table to adapt your diet

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