Вареная морковь калорийность на 100 грамм: Морковь варёная – калорийность, полезные свойства, польза и вред, описание

Рецепт вареная морковь. Калорийность, химический состав и пищевая ценность.

Химический состав и анализ пищевой ценности

Пищевая ценность и химический состав “вареная морковь”.

В таблице приведено содержание пищевых веществ (калорийности, белков, жиров, углеводов, витаминов и минералов) на 100 грамм съедобной части.

Нутриент	Количество	Норма**	% от нормы в 100 г	% от нормы в 100 ккал	100% нормы
Калорийность	27 кКал	1684 кКал	1.6%	5.9%	6237 г
Белки	1.2 г	76 г	1.6%	5.9%	6333 г
Жиры	0.1 г	56 г	0.2%	0.7%	56000 г
Углеводы	5 г	219 г	2.3%	8.5%	4380 г
Органические кислоты	0.3 г	~
Пищевые волокна	2 г	20 г	10%	37%	1000 г
Вода	91 г	2273 г	4%	14.8%	2498 г
Витамины
Витамин А, РЭ	1919.2 мкг	900 мкг	213.2%	789.6%	47 г
бета Каротин	11.515 мг	5 мг	230.3%	853%	43 г
Витамин В1, тиамин	0.042 мг	1.5 мг	2.8%	10.4%	3571 г
Витамин В2, рибофлавин	0.06 мг	1.8 мг	3.3%	12.2%	3000 г
Витамин В5, пантотеновая	0.303 мг	5 мг	6.1%	22.6%	1650 г
Витамин В6, пиридоксин	0.101 мг	2 мг	5.1%	18.9%	1980 г
Витамин В9, фолаты	9.091 мкг	400 мкг	2.3%	8.5%	4400 г
Витамин C, аскорбиновая	3.54 мг	90 мг	3.9%	14.4%	2542 г
Витамин Е, альфа токоферол, ТЭ	0.404 мг	15 мг	2.7%	10%	3713 г
Витамин Н, биотин	0.061 мкг	50 мкг	0.1%	0.4%	81967 г
Витамин К, филлохинон	13.3 мкг	120 мкг	11.1%	41.1%	902 г
Витамин РР, НЭ	0.8367 мг	20 мг	4.2%	15.6%	2390 г
Макроэлементы
Калий, K	143.43 мг	2500 мг	5.7%	21.1%	1743 г
Кальций, Ca	24 мг	1000 мг	2.4%	8.9%	4167 г
Магний, Mg	31.47 мг	400 мг	7.9%	29.3%	1271 г
Натрий, Na	15.48 мг	1300 мг	1.2%	4.4%	8398 г
Сера, S	6.06 мг	1000 мг	0.6%	2.2%	16502 г
Фосфор, Ph	47.2 мг	800 мг	5.9%	21.9%	1695 г
Хлор, Cl	63.64 мг	2300 мг	2.8%	10.4%	3614 г
Микроэлементы
Бор, B	202 мкг	~
Ванадий, V	100 мкг	~
Железо, Fe	0.537 мг	18 мг	3%	11.1%	3352 г
Йод, I	5.05 мкг	150 мкг	3.4%	12.6%	2970 г
Кобальт, Co	2.02 мкг	10 мкг	20.2%	74.8%	495 г
Марганец, Mn	0.202 мг	2 мг	10.1%	37.4%	990 г
Медь, Cu	80.81 мкг	1000 мкг	8.1%	30%	1237 г
Молибден, Mo	20.202 мкг	70 мкг	28.9%	107%	347 г
Селен, Se	0.101 мкг	55 мкг	0.2%	0.7%	54455 г
Фтор, F	55.56 мкг	4000 мкг	1.4%	5.2%	7199 г
Хром, Cr	3.03 мкг	50 мкг	6.1%	22.6%	1650 г
Цинк, Zn	0.404 мг	12 мг	3.4%	12.6%	2970 г

Энергетическая ценность вареная морковь составляет 27 кКал.

Основной источник: Создан в приложении пользователем. Подробнее.

** В данной таблице указаны средние нормы витаминов и минералов для взрослого человека. Если вы хотите узнать нормы с учетом вашего пола, возраста и других факторов, тогда воспользуйтесь приложением «Мой здоровый рацион».

90000 Calories in Carrots, Carrot Calories, Low Calorie Vegetables 90001 90002 How many calories in Carrots? See below, the calories for the different serving sizes. We provide you with the Carrot nutrition facts and the health benefits of Carrots to help you to lose weight and eat a healthy diet. 90003 90002 The calories in carrots are very low. One large carrot contains just 30 calories. Carrots are great raw in salads so feel free to go mad. Carrots, along with most vegetables are naturally fat-free, cholesterol-free, and sodium-free.Carrots are full of beta-carotene, which is the main source of vitamin A. 90005 90003 90002 In the tables below, you can see the number of calories for raw, boiled and frozen carrots. If you’re not eating this vegetable raw, we always recommend steaming vegetables where possible so they retain the majority of their nutrients. 90003 90002 To compare the carrot calories to the calories in other vegetables, take a look at our calorie comparison chart for vegetables. This will help you in putting together your diet plan.90005 90003 90002 If you want to know more about carrot nutrition read about the nutritional benefits of carrots and how the nutrition compares to other vegetables. 90003 90002 All our calorie information is sourced from the US Department of Agriculture. 90005 90003 90017 90018 Carrots, raw 90005 90020 90021 Refuse: 90022 11% (Crown, tops and scrapings) 90005 90021 Scientific Name: 90022 90026 Daucus carota 90027 90028 90029 90030 90018 Serving size: 90020 90033 90030 90018 Calories per Serving 90020 90033 90038 90029 90030 100 grams 90033 90030 41 kcal (173 kJ) 90033 90038 90029 90030 1 cup chopped (128g) 90033 90030 52 kcal (221 kJ) 90033 90038 90029 90030 1 cup grated (110g) 90033 90030 45 kcal (190 kJ) 90033 90038 90029 90030 1 cup strips or slices (122g) 90033 90030 50 kcal (211 kJ) 90033 90038 90029 90030 1 large (7-1 / 4 “to 8- / 1/2” long) (72g) 90033 90030 30 kcal (125 kJ) 90033 90038 90029 90030 1 medium (61g) 90033 90030 25 kcal (106 kJ) 90033 90038 90029 90030 1 small (5-1 / 2 “long) (50g) 90033 90030 20 kcal (86 kJ) 90033 90038 90029 90030 1 strip large (3 “long) (7g) 90033 90030 3 kcal (12 kJ) 90033 90038 90029 90030 1 strip medium (4g) 90033 90030 2 kcal (7 kJ) 90033 90038 90029 90030 1 slice (3g) 90033 90030 1 kcal (5 kJ) 90033 90038 90029 90030 1 NLEA Serving (85g) 90033 90030 29.8 (125 kJ) 90033 90038 90105 90005 90018 Carrots, cooked, boiled, drained, without salt 90020 90028 90029 90030 90018 Serving size: 90020 90033 90030 90018 Calories per Serving 90020 90033 90038 90029 90030 100 grams 90033 90030 35 kcal (147 kJ) 90033 90038 90029 90030 1 tbsp (9.7g) 90033 90030 3 kcal (14 kJ) 90033 90038 90029 90030 0.5 cup slices (78g) 90033 90030 27 kcal (115 kJ) 90033 90038 90029 90030 1 carrot (46g) 90033 90030 16 kcal (68 kJ) 90033 90038 90105 90005 90018 Carrots, frozen, cooked, boiled, drained, with salt 90020 90028 90029 90030 90018 Serving size: 90020 90033 90030 90018 Calories per Serving 90020 90033 90038 90029 90030 100 grams 90033 90030 37 kcal (155 kJ) 90033 90038 90029 90030 1 cup slices (146g) 90033 90030 54 kcal (226 kJ) 90033 90038 90105 90005 90173 90002 Return to our Food Calories List 90005 90003 90002 Return to Lose Weight With Us Home Page 90005 90003 90180 90181 90029 90183 90018 Like This Page? 90005 90020 90033 90183 90018 Share This Page: 90005 90020 90033 90038 90105 Back to top .90000 Calorie Calculator 90001 90002 The 90003 Calorie Calculator 90004 can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight. 90005 90006 90007 90008 90009 Exercise: 90010 15-30 minutes of elevated heart rate activity. 90011 90008 90009 Intense exercise: 90010 45-120 minutes of elevated heart rate activity. 90011 90008 90009 Very intense exercise: 90010 2+ hours of elevated heart rate activity.90011 90020 90021 90022 Food Energy Converter 90023 90002 The following converter can be used to convert between Calories and other common food energy units. 90005 90021 Related: BMI Calculator | Body Fat Calculator | Ideal Weight Calculator 90002 This Calorie Calculator is based on several equations, and the results of the calculator are based on an estimated average. The Harris-Benedict Equation was one of the earliest equations used to calculate basal metabolic rate (BMR), which is the amount of energy expended per day at rest.It was revised in тисяча дев’ятсот вісімдесят чотири to be more accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced. The Mifflin-St Jeor Equation also calculates BMR, and has been shown to be more accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is slightly different in that it calculates resting daily energy expenditure (RDEE), which takes lean body mass into account, something that neither the Mifflin-St Jeor nor the Harris-Benedict Equation do. Of these equations, the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage.The three equations used by the calculator are listed below: 90005 90002 90009 Mifflin-St Jeor Equation: 90010 90005 90002 For men: 90005 90002 BMR = 10W + 6.25H – 5A + 5 90005 90002 For women: 90005 90002 BMR = 10W + 6.25H – 5A – 161 90005 90002 90009 Revised Harris-Benedict Equation: 90010 90005 90002 For men: 90005 90002 BMR = 13.397W + 4.799H – 5.677A + 88.362 90005 90002 For women: 90005 90002 BMR = 9.247W + 3.098H – 4.330A + 447.593 90005 90002 90009 Katch-McArdle Formula: 90010 90005 90002 BMR = 370 + 21.6 (1 – F) W 90005 90002 where: 90021 90005 90002 W is body weight in kg 90021 H is body height in cm 90021 A is age 90021 F is body fat in percentage 90005 90002 The value obtained from these equations is the estimated number of calories a person can consume in a day to maintain their body-weight, assuming they remain at rest. This value is multiplied by an activity factor (generally 1.2-1.95), dependent on a person’s typical levels of exercise, in order to obtain a more realistic value for maintaining body-weight (since people are less likely to be at rest throughout the course of an entire day).1 pound, or approximately 0.45 kg, equates to about 3,500 calories. As such, in order to lose 1 pound per week, it is recommended that 500 calories be shaved off the estimate of calories necessary for weight maintenance per day. For example, if a person has an estimated allotment of 2,500 calories per day to maintain body-weight, consuming 2,000 calories per day for one week would theoretically result in 3,500 calories (or 1 pound) lost during the period. 90005 90002 It is important to remember that proper diet and exercise is largely accepted as the best way to lose weight.It is inadvisable to lower calorie intake by more than 1,000 calories per day, as losing more than 2 pounds per week can be unhealthy, and can result in the opposite effect in the near future by reducing metabolism. Losing more than 2 pounds a week will likely involve muscle loss, which in turn lowers BMR, since more muscle mass results in higher BMR. Excessive weight loss can also be due to dehydration, which is unhealthy. Furthermore, particularly when exercising in conjunction with dieting, maintaining a good diet is important, since the body needs to be able to support its metabolic processes and replenish itself.Depriving the body of the nutrients it requires as part of heavily unhealthy diets can have serious detrimental effects, and weight lost in this manner has been shown in some studies to be unsustainable, since the weight is often regained in the form of fat (putting the participant in a worse state than when beginning the diet). As such, in addition to monitoring calorie intake, it is important to maintain levels of fiber intake as well as other nutritional necessities to balance the needs of the body.90005 90022 Calorie Counting as a Means for Weight Loss 90023 90002 Calorie counting with the intent of losing weight, on its simplest levels, can be broken down into a few general steps: 90005 90075 90008 Determine your BMR using one of the provided equations. If you know your body fat percentage, the Katch-McArdle Formula might be a more accurate representation of your BMR. Remember that the values ​​attained from these equations are approximations and subtracting exactly 500 calories from your BMR will not necessarily result in exactly 1 pound lost per week – it could be less, or it could be more! 90011 90008 Determine your weight loss goals.Recall that 1 pound (~ 0.45 kg) equates to approximately 3500 calories, and reducing daily caloric intake relative to estimated BMR by 500 calories per day will theoretically result in a loss of 1 pound a week. It is generally not advisable to lose more than 2 pounds per week as it can have negative health effects, i.e. try to target a maximum daily calorie reduction of approximately 1000 calories per day. Consulting your doctor and / or a registered dietician nutritionist (RDN) is recommended in cases where you plan to lose more than 2 pounds per week.90011 90008 Choose a method to track your calories and progress towards your goals. If you have a smart phone, there are many easy-to-use applications that facilitate tracking calories, exercise, and progress, among other things. Many, if not all of these, have estimates for the calories in many brand name foods or dishes at restaurants, and if not, can estimate calories based on the amount of the individual components of the foods. It can be difficult to get a good grasp on food proportions and the calories they contain – which is why counting calories (as well as any other approach) is not for everyone – but if you meticulously measure and track the number of calories in some of your typical meals, it quickly becomes easier to accurately estimate calorie content without having to actually measure or weigh your food each time.There are also websites that can help to do the same, but if you prefer, manually maintaining an excel spreadsheet or even a pen and paper journal are certainly viable alternatives. 90011 90008 Track your progress over time and make changes to better achieve your goals if necessary. Remember that weight loss alone is not the sole determinant of health and fitness, and you should take other factors such as fat vs. muscle loss / gain into account as well. Also, it is recommended that measurements be taken over longer periods of time such as a week (rather than daily) as significant variations in weight can occur simply based on water intake or time of day.It is also ideal to take measurements under consistent conditions, such as weighing yourself as soon as you wake up and before breakfast, rather than at different times throughout the day. 90011 90008 Keep at it! 90011 90086 90002 The above steps are an attempt at the most basic form of calorie counting. Calorie counting is not an exact science, and can be as complex as you want to make it. The above does not consider proportions of macronutrients consumed. While there is no exactly known, ideal proportion of macronutrients (fats, proteins, carbohydrates) some balance is certainly advisable, and different foods have been found to have different effects on health, feelings of hunger, and number of calories burned.Generally, minimally processed plant and animal foods tend to be more conducive to healthy weight loss and maintenance. 90005 90002 There are many approaches to weight loss and there is no set ideal method that works for all people, which is why so many different diets and exercise regimens exist. While some methods are more effective for each individual person, not all weight loss methods are equivalent, and studies suggest that some approaches are healthier than others. That being said, one of the most commonly effective weight loss methods is counting calories.In its most basic form, calories consumed minus calories expended will result in weight gain if the result is positive, or weight loss if the result is negative. However, this is far from a comprehensive picture, and many other factors play a role in affecting healthy, sustainable weight loss. For example, there exist conflicting studies addressing whether or not the type of calories or foods consumed, or how they are consumed, affects weight loss. Studies have shown that foods that require a person to chew more and are more difficult to digest result in the body burning more calories, sometimes referred to as the thermic effect of food.While the increase in burned calories may be marginal, foods that are more difficult to digest such as vegetables generally tend to be healthier and provide more nutrients for fewer calories than many processed foods. 90005 90002 Consistent with the view that in regards to weight loss, only net calories are important and not their source, there exist cases such as the Twinkie diet, where a person that solely counted calories while eating a variety of cake snacks managed to lose 27 pounds over two months.As effective as this can be, it is certainly not suggested. While the participant did not seem to suffer any noticeable health detriments in this particular case, there are other less measurable factors that should be considered such as long-term effects of such a diet on potential for developing cancers, heart disease, and diabetes. However, ignoring efficiency and health, sustained, significant reduction of caloric intake or increase of physical activity should result in weight loss, and counting calories can be an effective way to achieve this sole result.90005 90002 Aside from being one viable method for facilitating weight loss, calorie counting has other somewhat less quantifiable advantages including helping to increase nutritional awareness. Many people are completely unaware of, or grossly underestimate their daily caloric intake. Counting calories can help raise an awareness of different types of foods, the number of calories they contain, and how these calories have a different effect on a person’s feelings of satiety. Once a person has a better understanding of how many calories are actually in that bag of chips that they can so easily inhale within minutes, how much of their daily caloric intake it consumes, and how little the chips do to satiate their hunger, portion control and avoidance of foods with empty calories tends to become easier.90005 90002 Having actual caloric measurements can also assist in weight loss, since tangible calorie goals can be set, rather than simply trying to eat less. Also, although this is not necessarily directly related to calorie counting, studies have shown that portion control by simply eating from a smaller plate can help reduce calorie intake, since people tend to fill their plates and eat everything on their plates. Many people do not realize that they are overeating, since they have become accustomed to restaurant-sized portions being the norm, when said portions can be up to three or more times larger than necessary for a typical meal.90005 90002 Tracking calories also puts exercise in a quantifiable perspective, increasing a person’s awareness regarding how much exercise is really required to counteract a 220-calorie bag of M & M’s. Once a link is made between the amount of exercise that some snack equates to, many people find abstaining from that bag of chips to be the preferred option rather than performing an equivalent amount of exercise – which can lead to healthier eating habits. 90005 90002 In the end however, what’s important is picking a strategy that works for you.Calorie counting is only one method used to achieve weight loss amongst many, and even within this method, there are many possible approaches a person can take. Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable option and desirable result. 90005 90101 Zigzag Calorie Cycling 90102 90002 Zigzag calorie cycling is a weight loss approach that aims to counteract the human body’s natural adaptive tendencies.Counting and restricting calories, as described above, is a viable method to lose weight, but over a period of time, it is possible for the body to adapt to the lower number of calories consumed. In cases where this happens, a plateau in weight loss that can be difficult to surmount can result. This is where zigzag calorie cycling can help, by not allowing the body to adapt to the lower calorie environment. 90005 90002 Zigzag calorie cycling involves alternating the number of calories consumed on a given day.A person on a zigzag diet should have a combination of high-calorie and low-calorie days to meet the same overall weekly calorie target. For example, if your target calorie intake is 14,000 calories per week, you could consume 2,300 calories three days a week, and 1,775 the other four days of the week, or you could consume 2,000 calories each day. In both cases, 14,000 calories would be consumed over the week, but the body would not adapt and compensate for a 2,000-calorie diet. This also allows a person more flexibility in their diet, allowing them to plan around occasions, such as work or family gatherings, where a person may consume more calories.Consuming a lower number of calories on other days can allow a person to enjoy these gatherings or even have a “cheat day” where they eat whatever they want without feeling guilty, since they can make up for the excess calories on their low-calorie days . 90005 90002 There is no concrete rule or study that dictates the most effective way to alternate or spread out calorie consumption. How to vary calorie intake is largely up to personal discretion. Depending on a person’s activity, it is generally recommended that the high-calorie and low-calorie days vary by approximately 200-300 calories, where the high-calorie day is often the number of calories a person needs to consume to maintain their current weight .For a person with a higher activity level, the calorie difference should be larger. The calculator presents two zigzag diet schedules. The first schedule has two higher calorie days, and 5 lower calorie days. The second schedule increase and reduces calories gradually. In either case, the total weekly calorie consumption is the same. 90005 90002 In the end, regardless what method you choose to use when approaching weight loss, what’s important is picking a strategy that works for you. Calorie counting and zigzag calorie cycling are only two methods (that are fairly interrelated) used to achieve weight loss among many, and even within these methods, there are many possible approaches a person can take.Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable and desirable result. 90005 90022 How Many Calories Do You Need? 90023 90002 Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each day. But how many calories does the body actually need in order to be healthy? This largely depends on the amount of physical activity a person performs each day, and regardless of this, is different for all people – there are many different factors involved, not all of which are well-understood or known.90005 90002 Some factors that influence the number of calories a person needs to remain healthy include age, weight, height, sex, levels of physical activity, and overall general health. For example, a physically active 25-year-old male that is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health. 90005 90002 The body does not require many calories to simply survive. However, consuming too few calories results in the body functioning poorly, since it will only use calories for functions essential to survival, and ignore those necessary for general health and well-being. Harvard Health Publications suggests women get at least 1,200 calories and men get at least 1,500 calories a day unless supervised by doctors. As such, it is highly recommended that a person attempting to lose weight monitors their body’s caloric necessities and adjusts it as necessary to maintain its nutritional needs.90005 90022 Calories: Different Kinds and Their Effects 90023 90002 The main sources of calories in a typical person’s diet are carbohydrates, proteins, and fat, with alcohol also being a significant portion of calorie intake for many people (though ideally this should be limited since alcohol contains many empty calories). Some studies have shown that the calories displayed on nutrition labels and the calories actually consumed and retained can vary significantly. This hints at the complex nature of calories and nutrition and is why many conflicting points of view on the “best” methodology for losing weight exist.For example, how a person chews their food has been shown to affect weight loss to some degree; generally speaking, chewing food more increases the number of calories that the body burns during digestion. People that chew more also tend to eat less, since the longer period of time necessary to chew their food allows more time to reach a state of satiety, which results in eating less. However, the effects of how food is chewed and digestion of different foods are not completely understood and it is possible that other factors exist, and thus this information should be taken with a grain of salt (in moderation if weight loss is the goal).90005 90002 Generally, foods that take more effort to chew – fruit, vegetables, lean meats, whole grains, etc. – require the body to burn more calories since more calories are required to digest them. It also results in the feeling of satiety for longer periods of time. Furthermore, certain foods like coffee, tea, chilies, cinnamon, and ginger have been found to increase the rate of calories burned, due to the ingredients they contain. 90005 90002 The “quality” of calories consumed is also important.There are different classifications of foods in terms of calories. This includes high-calorie foods, low-calorie foods, and empty calories. Consistent with their naming, high-calorie foods are foods that are calorically dense, meaning that there are a high number of calories relative to serving size, while low-calorie foods have fewer calories relative to serving size. Foods such as fat, oils, fried foods, and sugary foods are examples of high-calorie foods. Being a high-calorie food does not inherently mean that the food is unhealthy however – avocados, quinoa, nuts, and whole grains are all high-calorie foods that are considered healthful in moderation.Low calorie foods include vegetables and certain fruits, among other things, while empty calories, such as those in added sugars and solid fats, are calories that contain few to no nutrients. Studies have shown that there is a measurable difference between consuming 500 calories of carrots compared to 500 calories of popcorn. As previously mentioned, this in part can be attributed to differences in how the foods are consumed and processed. Carrots require far more chewing and can result in more calories burned during digestion.Again, the mechanism for these differences is not fully defined, but simply note that for weight loss purposes, the general formula of calories in minus calories out determining weight gain or loss does hold, but that the number of calories on a nutrition label is not necessarily indicative of how many calories the body actually retains. While there is no clear-cut or ideal amount of macronutrient proportions a person should consume to maintain a healthy diet or lose weight, eating a “healthy” diet replete with a variety of unprocessed foods such as vegetables, fruits, and lean meats is correlated with being healthier, and is more likely to result in sustainable weight loss.Also, remember that calories from drinks comprise an estimated 21% of a typical person’s diet. Many of these calories fall under the category of empty calories. While sodas are an obvious culprit, drinks such as juices and even milk have large amounts of sugar and should be consumed in moderation to avoid negating their nutritional benefits. Ideally a person should drink water, tea, and coffee without adding sugar in order to reduce calories gained from drinks. 90005 90002 Remember: All foods, including “healthful foods,” should be consumed in moderation, and distinctions can often be misleading since even natural foods like fruits can have large amounts of sugar, and foods labeled as “health foods” such as low-calorie foods, reduced-fat foods, etc.can potentially replace one unhealthy component with another. Many reduced-fat foods have large amounts of added sugar to compensate for taste lost through fat reduction. It is important to pay attention to, and consider the different components in a food product in order to determine whether said food should have a place within your diet. 90005 90022 Calories in Common Foods 90023 90131 90132 90133 Food 90134 90133 Serving Size 90134 90133 Calories 90134 90133 kJ 90134 90141 90132 90143 90009 Fruit 90010 90134 90141 90132 90133 Apple 90134 90133 1 (4 oz.) 90134 90133 59 90134 90133 247 90134 90141 90132 90133 Banana 90134 90133 1 (6 oz.) 90134 90133 151 90134 90133 632 90134 90141 90132 90133 Grapes 90134 90133 1 cup 90134 90133 100 90134 90133 419 90134 90141 90132 90133 Orange 90134 90133 1 (4 oz.) 90134 90133 53 90134 90133 222 90134 90141 90132 90133 Pear 90134 90133 1 (5 oz.) 90134 90133 82 90134 90133 343 90134 90141 90132 90133 Peach 90134 90133 1 (6 oz.) 90134 90133 67 90134 90133 281 90134 90141 90132 90133 Pineapple 90134 90133 1 cup 90134 90133 82 90134 90133 343 90134 90141 90132 90133 Strawberry 90134 90133 1 cup 90134 90133 53 90134 90133 222 90134 90141 90132 90133 Watermelon 90134 90133 1 cup 90134 90133 50 90134 90133 209 90134 90141 90132 90143 90009 Vegetables 90010 90134 90141 90132 90133 Asparagus 90134 90133 1 cup 90134 90133 27 90134 90133 113 90134 90141 90132 90133 Broccoli 90134 90133 1 cup 90134 90133 45 90134 90133 188 90134 90141 90132 90133 Carrots 90134 90133 1 cup 90134 90133 50 90134 90133 209 90134 90141 90132 90133 Cucumber 90134 90133 4 oz.90134 90133 17 90134 90133 71 90134 90141 90132 90133 Eggplant 90134 90133 1 cup 90134 90133 35 90134 90133 147 90134 90141 90132 90133 Lettuce 90134 90133 1 cup 90134 90133 5 90134 90133 21 90134 90141 90132 90133 Tomato 90134 90133 1 cup 90134 90133 22 90134 90133 92 90134 90141 90132 90143 90009 Proteins 90010 90134 90141 90132 90133 Beef, regular, cooked 90134 90133 2 oz. 90134 90133 142 90134 90133 595 90134 90141 90132 90133 Chicken, cooked 90134 90133 2 oz.90134 90133 136 90134 90133 569 90134 90141 90132 90133 Tofu 90134 90133 4 oz. 90134 90133 86 90134 90133 360 90134 90141 90132 90133 Egg 90134 90133 1 large 90134 90133 78 90134 90133 327 90134 90141 90132 90133 Fish, Catfish, cooked 90134 90133 2 oz. 90134 90133 136 90134 90133 569 90134 90141 90132 90133 Pork, cooked 90134 90133 2 oz. 90134 90133 137 90134 90133 574 90134 90141 90132 90133 Shrimp, cooked 90134 90133 2 oz. 90134 90133 56 90134 90133 234 90134 90141 90132 90143 90009 Common Meals / Snacks 90010 90134 90141 90132 90133 Bread, white 90134 90133 1 slice (1 oz.) 90134 90133 75 90134 90133 314 90134 90141 90132 90133 Butter 90134 90133 1 tablespoon 90134 90133 102 90134 90133 427 90134 90141 90132 90133 Caesar salad 90134 90133 3 cups 90134 90133 481 90134 90133 2014 90134 90141 90132 90133 Cheeseburger 90134 90133 1 sandwich 90134 90133 285 90134 90133 1193 90134 90141 90132 90133 Hamburger 90134 90133 1 sandwich 90134 90133 250 90134 90133 1047 90134 90141 90132 90133 Dark Chocolate 90134 90133 1 oz.90134 90133 155 90134 90133 649 90134 90141 90132 90133 Corn 90134 90133 1 cup 90134 90133 132 90134 90133 553 90134 90141 90132 90133 Pizza 90134 90133 1 slice (14 “) 90134 90133 285 90134 90133 1193 90134 90141 90132 90133 Potato 90134 90133 6 oz. 90134 90133 130 90134 90133 544 90134 90141 90132 90133 Rice 90134 90133 1 cup cooked 90134 90133 206 90134 90133 862 90134 90141 90132 90133 Sandwich 90134 90133 1 (6 “Subway Turkey Sandwich) 90134 90133 200 90134 90133 837 90134 90141 90132 90143 90009 Beverages / Dairy 90010 90134 90141 90132 90133 Beer 90134 90133 1 can 90134 90133 154 90134 90133 645 90134 90141 90132 90133 Coca-Cola Classic 90134 90133 1 can 90134 90133 150 90134 90133 628 90134 90141 90132 90133 Diet Coke 90134 90133 1 can 90134 90133 0 90134 90133 0 90134 90141 90132 90133 Milk (1%) 90134 90133 1 cup 90134 90133 102 90134 90133 427 90134 90141 90132 90133 Milk (2%) 90134 90133 1 cup 90134 90133 122 90134 90133 511 90134 90141 90132 90133 Milk (Whole) 90134 90133 1 cup 90134 90133 146 90134 90133 611 90134 90141 90132 90133 Orange Juice 90134 90133 1 cup 90134 90133 111 90134 90133 465 90134 90141 90132 90133 Apple cider 90134 90133 1 cup 90134 90133 117 90134 90133 490 90134 90141 90132 90133 Yogurt (low-fat) 90134 90133 1 cup 90134 90133 154 90134 90133 645 90134 90141 90132 90133 Yogurt (non-fat) 90134 90133 1 cup 90134 90133 110 90134 90133 461 90134 90141 90612 90002 * 1 cup = ~ 250 milliliters, 1 table spoon = 14.2 gram 90021 90005 90101 2000, 1500, and 1200 Calorie Sample Meal Plans 90102 90131 90132 90133 Meal 90134 90133 1200 Cal Plan 90134 90133 1500 Cal Plan 90134 90133 2000 Cal Plan 90134 90141 90132 90630 Breakfast 90134 90630 All-bran cereal (125) 90021 Milk (50) 90021 Banana (90) 90021 90134 90630 Granola (120) 90021 Greek yogurt (120) 90021 Blueberries (40) 90021 90134 90630 Buttered toast (150) 90021 Egg (80) 90021 Banana (90) 90021 Almonds (170) 90021 90134 90141 90132 90630 Snack 90134 90630 Cucumber (30) 90021 Avocado dip (50) 90021 90134 90630 Orange (70) 90021 90134 90630 Greek yogurt (120) 90021 Blueberries (40) 90021 90134 90141 90132 90630 Total 90134 90630 345 Calories 90134 90630 350 Calories 90134 90630 650 Calories 90134 90141 90132 90143 90134 90141 90132 90630 Lunch 90134 90630 Grilled cheese with tomato (300) 90021 Salad (50) 90021 90134 90630 Chicken and vegetable soup (300) 90021 Bread (100) 90021 90134 90630 Grilled chicken (225) 90021 Grilled vegetables (125) 90021 Pasta (185) 90021 90134 90141 90132 90630 Snack 90134 90630 Walnuts (100) 90021 90134 90630 Apple (75) 90021 Peanut butter (75) 90021 90134 90630 Hummus (50) 90021 Baby carrots (35) 90021 Crackers (65) 90021 90134 90141 90132 90630 Total 90134 90630 450 Calories 90134 90630 550 Calories 90134 90630 685 Calories 90134 90141 90132 90143 90134 90141 90132 90630 Dinner 90134 90630 Grilled Chicken (200) 90021 Brussel sprouts (100) 90021 Quinoa (105) 90021 90134 90630 Steak (375) 90021 Mashed potatoes (150) 90021 Asparagus (75) 90021 90134 90630 Grilled salmon (225) 90021 Brown rice (175) 90021 Green beans (100) 90021 Walnuts (165) 90021 90134 90141 90132 90630 Total 90134 90630 405 Calories 90134 90630 600 Calories 90134 90630 665 Calories 90134 90141 90612 90022 Calories Burned from Common Exercises: 90023 90131 90132 90133 Activity (1 hour) 90134 90133 125 lb person 90134 90133 155 lb person 90134 90133 185 lb person 90134 90141 90132 90133 Golf (using cart) 90134 90133 198 90134 90133 246 90134 90133 294 90134 90141 90132 90133 Walking (3.5 mph) 90134 90133 215 90134 90133 267 90134 90133 319 90134 90141 90132 90133 Kayaking 90134 90133 283 90134 90133 352 90134 90133 420 90134 90141 90132 90133 Softball / Baseball 90134 90133 289 90134 90133 359 90134 90133 428 90134 90141 90132 90133 Swimming (free-style, moderate) 90134 90133 397 90134 90133 492 90134 90133 587 90134 90141 90132 90133 Tennis (general) 90134 90133 397 90134 90133 492 90134 90133 587 90134 90141 90132 90133 Running (9 minute mile) 90134 90133 624 90134 90133 773 90134 90133 923 90134 90141 90132 90133 Bicycling (12-14 mph, moderate) 90134 90133 454 90134 90133 562 90134 90133 671 90134 90141 90132 90133 Football (general) 90134 90133 399 90134 90133 494 90134 90133 588 90134 90141 90132 90133 Basketball (general) 90134 90133 340 90134 90133 422 90134 90133 503 90134 90141 90132 90133 Soccer (general) 90134 90133 397 90134 90133 492 90134 90133 587 90134 90141 90612 90022 Energy from Common Food Components 90023 90131 90883 90133 Food Components 90134 90133 kJ per gram 90134 90133 Calorie (kcal) per gram 90134 90133 kJ per ounce 90134 90133 Calorie (kcal) per ounce 90134 90141 90132 90133 Fat 90134 90133 37 90134 90133 8.8 90134 90133 1,049 90134 90133 249 90134 90141 90132 90133 Proteins 90134 90133 17 90134 90133 4.1 90134 90133 482 90134 90133 116 90134 90141 90132 90133 Carbohydrates 90134 90133 17 90134 90133 4.1 90134 90133 482 90134 90133 116 90134 90141 90132 90133 Fiber 90134 90133 8 90134 90133 1.9 90134 90133 227 90134 90133 54 90134 90141 90132 90133 Ethanol (drinking alcohol) 90134 90133 29 90134 90133 6.9 90134 90133 822 90134 90133 196 90134 90141 90132 90133 Organic acids 90134 90133 13 90134 90133 3.1 90134 90133 369 90134 90133 88 90134 90141 90132 90133 Polyols (sugar alcohols, sweeteners) 90134 90133 10 90134 90133 2.4 90134 90133 283 90134 90976 90141 90612.90000 Free Food Calorie Counter: Fruits and Vegetables 90001 The free food calorie counter list below shows everyday foods with the calorie content in an average portion. The table also lists calorie content in 100 grams for easy comparison with other products which have not yet been added to the free food counter. The calorie counter is broken down into 5 different parts just like the groups of the balanced diet. The table below lists number of calories in Fruit and vegetables. There is a free food calorie counter for each of the groups.We want the free food calorie counter to become much larger so if the food you want is not displayed email us and it will be added to this calorie counter. 90002 90003 90004 90005 Fruits & Vegetables 90006 90005 Calories per portion size * 90006 90005 Calories per 100 grams (3.5 oz) 90006 90005 Energy content 90012 90006 90014 90015 90016 90004 90018 Apple 90019 90018 44 90019 90018 44 90019 90018 Low 90019 90014 90004 90018 Banana 90019 90018 107 90019 90018 65 90019 90018 Low 90019 90014 90004 90018 Baked beans 90019 90018 170 90019 90018 80 90019 90018 Low 90019 90014 90004 90018 Beans dried (boiled) 90019 90018 180 90019 90018 130 90019 90018 Low 90019 90014 90004 90018 Blackberries 90019 90018 25 90019 90018 25 90019 90018 Low 90019 90014 90004 90018 Blackcurrant 90019 90018 30 90019 90018 30 90019 90018 Low 90019 90014 90004 90018 Broccoli 90019 90018 27 90019 90018 32 90019 90018 Very low 90019 90014 90004 90018 Cabbage (boiled) 90019 90018 15 90019 90018 20 90019 90018 Low 90019 90014 90004 90018 Carrot (boiled) 90019 90018 16 90019 90018 25 90019 90018 Low 90019 90014 90004 90018 Cauliflower (boiled) 90019 90018 20 90019 90018 30 90019 90018 Low 90019 90014 90004 90018 Celery (boiled) 90019 90018 5 90019 90018 10 90019 90018 Low 90019 90014 90004 90018 Cherry 90019 90018 35 90019 90018 50 90019 90018 Low 90019 90014 90004 90018 Courgette 90019 90018 8 90019 90018 20 90019 90018 Very low 90019 90014 90004 90018 Cucumber 90019 90018 3 90019 90018 20 90019 90018 Very low 90019 90014 90004 90018 Dates 90019 90018 100 90019 90018 235 90019 90018 Med-High 90019 90014 90004 90018 Grapes 90019 90018 55 90019 90018 62 90019 90018 Low 90019 90014 90004 90018 Grapefruit 90019 90018 32 90019 90018 32 90019 90018 Low 90019 90014 90004 90018 Kiwi 90019 90018 40 90019 90018 50 90019 90018 Low 90019 90014 90004 90018 Leek (boiled) 90019 90018 10 90019 90018 20 90019 90018 Low 90019 90014 90004 90018 Lentils (boiled) 90019 90018 150 90019 90018 100 90019 90018 Medium 90019 90014 90004 90018 Lettuce 90019 90018 4 90019 90018 15 90019 90018 Very low 90019 90014 90004 90018 Melon 90019 90018 14 90019 90018 28 90019 90018 Low 90019 90014 90004 90018 Mushrooms raw (one average) 90019 90018 3 90019 90018 15 90019 90018 Very low 90019 90014 90004 90018 Mushrooms (boiled) 90019 90018 12 90019 90018 12 90019 90018 Very low 90019 90014 90004 90018 Mushrooms (fried) 90019 90018 100 90019 90018 145 90019 90018 High 90019 90014 90004 90018 Orange 90019 90018 40 90019 90018 30 90019 90018 Low 90019 90014 90004 90018 Peas 90019 90018 210 90019 90018 148 90019 90018 Medium 90019 90014 90004 90018 Peas dried & boiled 90019 90018 200 90019 90018 120 90019 90018 Low 90019 90014 90004 90018 Peach 90019 90018 35 90019 90018 30 90019 90018 Low 90019 90014 90004 90018 Pear 90019 90018 45 90019 90018 38 90019 90018 Low 90019 90014 90004 90018 Pepper yellow 90019 90018 6 90019 90018 16 90019 90018 Very low 90019 90014 90004 90018 Pineapple 90019 90018 40 90019 90018 40 90019 90018 Low 90019 90014 90004 90018 Plum 90019 90018 30 90019 90018 39 90019 90018 Low 90019 90014 90004 90018 Spinach 90019 90018 8 90019 90018 8 90019 90018 Very low 90019 90014 90004 90018 Strawberries (1 average) 90019 90018 5,6 90019 90018 30,6 90019 90018 Low 90019 90014 90004 90018 Sweetcorn 90019 90018 95 90019 90018 130 90019 90018 Medium 90019 90014 90004 90018 Sweetcorn on the cob 90019 90018 70 90019 90018 70 90019 90018 Low 90019 90014 90004 90018 Tomato 90019 90018 30 90019 90018 20 90019 90018 Low 90019 90014 90004 90018 Tomato cherry (3 tomates) 90019 90018 6 90019 90018 17 90019 90018 Very low 90019 90014 90004 90018 Tomato puree 90019 90018 70 90019 90018 70 90019 90018 Low-Med 90019 90014 90004 90018 Watercress 90019 90018 5 90019 90018 20 90019 90018 Very low 90019 90014 90004 90018 Olives 90019 90018 50 90019 90018 80 90019 90018 Low 90019 90014 90004 90018 Onion (boiled) 90019 90018 14 90019 90018 18 90019 90018 Very low 90019 90014 90004 90018 One red Onion 90019 90018 49 90019 90018 33 90019 90018 Low 90019 90014 90004 90018 Onions spring 90019 90018 3 90019 90018 25 90019 90018 Low 90019 90014 90004 90018 Onion (fried) 90019 90018 86 90019 90018 155 90019 90018 High 90019 90014 90477 90478 Losing weight is possible with a diet of mostly fruits and vegetables, these foods are low in calories and help fill us up quicker resulting in less calories consumed.It’s important to eat at least five portions of different vegetables and fruits each day. This is because fruits and vegetables provide the wide range of Vitamins, Minerals, and Phytochemicals your body needs to maintain good health and energy levels. A high energy level is vital if you wish to lose weight, remember you need to use energy to burn energy! 90479 Portion sizes will vary depending on the type and make of product purchased. Portion size is very often a subjective view and may again vary according to bowl, cup or plate size used.90480 90012 90012 90483 Weight Loss Tracker 90484 90485 Login Here 90486 90485 to see your weight chart! 90486 .90000 Amount of Beta-Carotene and Other Nutrients 90001 90002 90003 Both orange-fleshed sweet potatoes and carrots are known for being rich in beta-carotene, but how do these two root vegetables fare when matched against each other? Which one is the ultimate beta-carotene champion? Below, we compare the beta-carotene content of sweet potatoes and carrots, plus provide the amounts of other key nutrients found in each to give you an idea of ​​how these two powerhouse veggies stack up in terms of overall nutritional value.90004 90002 90006 Sweet Potatoes with Dark Orange Flesh Trump Carrots in Terms of Beta-Carotene Content 90007 90003 No question about it, carrots are an excellent source of beta-carotene, but they are hardly the only vegetable source of this vitamin-A precursor. Orange-fleshed sweet potatoes, for example, contain tons of this vital nutrient that we have come to associate with carrots. In fact, according to a study published in the 90009 American Journal of Clinical Nutrition 90010, orange-fleshed sweet potatoes contain so much beta-carotene that they could be used as an effective long-term strategy for controlling vitamin A deficiency in developing countries.90004 90003 But exactly how much beta-carotene do orange-fleshed sweet potatoes contain? 90004 90003 To answer this question, a group of researchers from the U.S. Department of Agriculture (USDA) set to analyze the beta-carotene content of a number of orange-fleshed sweet potato genotypes, along with some white, yellow and purple-fleshed genotypes. Their study, which appeared in the journal 90009 Food Chemistry 90010, found that in genotypes with light orange flesh, the amount of beta-carotene ranged from 11.8 mcg / g to 29.8 mcg / g on a fresh weight basis, which is a decent amount but not comparable to the amount of beta-carotene found in carrots. By contrast 90017 sweet potatoes with darker orange flesh were found to contain up to 226 micrograms of beta-carotene per 1 gram 90018, or 22.6 milligrams per a 100-gram serving. By way of comparison, 90017 carrots provide about 83 micrograms of beta-carotene per 1 gram 90018, according to the USDA Nutrient Database for Standard Reference (Release 27). 90004 90003 So, orange-fleshed sweet potatoes, especially those with the darkest flesh, are clearly a good source of beta-carotene, but what about white, yellow and purple-fleshed sweet potatoes? How much beta-carotene do they contain? 90004 90003 The nutritional analysis conducted for the USDA study suggests that white sweet potatoes are not a good source of beta-carotene, which is not surprising considering that beta-carotene is a plant pigment that, in the absence of other plant pigments, gives vegetables and fruits orange hues.Several purple-fleshed genotypes analyzed for this study, by contrast, contained a lot of beta-carotene, although not quite as much as carrots. However, in purple-fleshed sweet potatoes, the beta-carotene is masked by the presence of purple flavonoid pigments known as anthocyanins. 90004 90002 90006 Comparison: Nutritional Value of Sweet Potatoes vs Carrots 90007 90003 We have now established that both (orange-fleshed) sweet potatoes and carrots are good sources of beta-carotene, but how do they stack up against each other in terms of other nutrients , such as vitamin C, potassium, vitamin B6 (pyridoxine), iron and manganese? To help you compare the overall nutritional value of carrots and sweet potatoes, we put together a handy nutrition facts chart that provides an overview of some of the key nutrients found in these two root vegetables.The chart includes both the absolute amounts per 100 grams (3.5 oz) of boiled and drained carrots / sweet potatoes, as well as the corresponding Percent Daily Values ​​where applicable (shown in brackets). 90004 90031 90032 90033 90034 90035 90034 Sweet potato 90035 90034 Carrot 90035 90040 90041 90042 90033 90044 Calories 90045 90044 76 kcal 90045 90044 35 kcal 90045 90040 90033 90044 Water 90045 90044 80.1g 90045 90044 90.2g 90045 90040 90033 90044 Protein 90045 90044 1.37g (3%) 90045 90044 0.76g (2%) 90045 90040 90033 90044 Fat 90045 90044 0.14g 90045 90044 0.18g 90045 90040 90033 90044 Carbs 90045 90044 8.3g (3%) 90045 90044 8.2g (3%) 90045 90040 90033 90044 Fiber 90045 90044 2.5g (10%) 90045 90044 3g (12%) 90045 90040 90091 90092 90002 90031 90032 90033 90034 Vitamin 90035 90034 Sweet potato 90035 90034 Carrot 90035 90040 90041 90042 90033 90044 Thiamin 90045 90044 0.056mg (4%) 90045 90044 0.066mg (4%) 90045 90040 90033 90044 Riboflavin 90045 90044 0.047mg (3%) 90045 90044 0.044mg (3%) 90045 90040 90033 90044 Niacin 90045 90044 0.538mg (3%) 90045 90044 0.645mg (3%) 90045 90040 90033 90044 Pyridoxine 90045 90044 0.165mg (8%) 90045 90044 0.153mg (8%) 90045 90040 90033 90044 Cobalamin 90045 90044 0mg (0%) 90045 90044 0mg (0%) 90045 90040 90033 90044 Vitamin C 90045 90044 12.8mg (21%) 90045 90044 3.6mg (6%) 90045 90040 90033 90044 Vitamin E 90045 90044 0.94mg (5%) 90045 90044 1.03mg (5%) 90045 90040 90091 90092 90031 90032 90033 90034 Mineral 90035 90034 Sweet potato 90035 90034 Carrot 90035 90040 90041 90042 90033 90044 Calcium 90045 90044 27mg (3%) 90045 90044 30mg (3%) 90045 90040 90033 90044 Copper 90045 90044 0.094mg (5%) 90045 90044 0.017mg (1%) 90045 90040 90033 90044 Iron 90045 90044 0.72mg (4%) 90045 90044 0.34 (2%) 90045 90040 90033 90044 Magnesium 90045 90044 18mg (5%) 90045 90044 10mg (3%) 90045 90040 90033 90044 Manganese 90045 90044 0.266 mg (13%) 90045 90044 0.155 (8%) 90045 90040 90033 90044 Molybdenum 90045 90044 NA 90045 90044 NA 90045 90040 90033 90044 Phosphorus 90045 90044 32mg (3%) 90045 90044 30mg (3%) 90045 90040 90033 90044 Potassium 90045 90044 230mg (7%) 90045 90044 235mg (7%) 90045 90040 90033 90044 Sodium 90045 90044 27mg (1%) 90045 90044 58mg (2%) 90045 90040 90033 90044 Zinc 90045 90044 0.2mg (1%) 90045 90044 0.2mg (1%) 90045 90040 90091 90092 90003 The absolute amounts in the nutrition facts tables above are based on data from the USDA Nutrient Database for Standard Reference (Release 27). The percent Daily Values ​​or% DV have been calculated by HealWithFood.org and are based on recommendations for a 2,000 calorie reference diet. Your daily values ​​may be different depending on your individual needs. 90004 90260 Book You May Like 90261 In 90009 Roots 90010, acclaimed culinary expert and author Diane Morgan takes us on an eye-opening tour of the world of roots and tubers, the underdogs of the vegetable world.From old friends like beets, carrots and radishes to the more unfamiliar burdock root, jicama and salsify, this comprehensive reference book covers the full spectrum of root vegetables. But it is much more than just a culinary encyclopedia: 90017 this award-winning book is also a 225-plus recipe cornucopia jam-packed with mouthwatering recipes showcasing both familiar and unfamiliar root vegetabes 90018. Whether you’re looking for rooty salads, soups, side dishes, main courses, drinks or desserts, this is the book to turn to.90266 90017 Available here from Amazon 90018 90269. .