New Year's table: counting calories. How many calories are in Olivier? Definition of calories

Salad Olivier, or, as it is sometimes called, Winter Salad, is the recognized king of the New Year's table. Not a single feast is complete without it. Adults adore it and children eat it with pleasure.

In general, according to nutritionists, Olivier is a healthy dish. It contains all the vegetables the body needs: green peas, pickled cucumbers to restore the water-salt balance, onions, boiled carrots, which are necessary for bowel function. And chicken eggs are a source of protein and amino acids.

Of the "criminal" in the composition, only mayonnaise. Sometimes sausage. But, as you probably guess, mayonnaise is more harmful. And fatter.

So, we will learn how to reduce the calorie content of Olivier without changing (without worsening) the taste.

How many calories are in olive oil?

Calorie Olivier with mayonnaise and sausage - about 200 - 250 kcal per 100 grams. This is the most "heavy" version of this dish.

The balance of proteins, fats and carbohydrates here is approximately the following:

• Proteins - 10 gr. / 100 gr.
• Fats - 26 gr. / 100 gr.
• Carbohydrates - 7 gr. /100 gr.

As you can see, this dish cannot be called dietary in any way. However, you can still come up with something. To reduce the calorie content of Olivier salad, you should first of all abandon mayonnaise.

How to replace mayonnaise in Olivier?

It could be natural yogurt or low-fat sour cream (10 - 15%). In this case, the taste, of course, will change a little. But even here there are tricks. You can add mustard, garlic, olive oil, citric acid to taste. Whoever likes it, try it.

• Calorie Olivier with sour cream - about 120 kcal per 100 gr.

But remember, such a salad has a shorter shelf life than Olivier with mayonnaise. Therefore, you do not need to cook a whole bowl. However, you should not eat with basins in principle.

Another life hack is to dilute natural mayonnaise with low-fat yogurt. Approximately 50 to 50. In this case, the calorie content of the sauce will be halved, the salad, respectively, too. To taste, such a salad will be closer to the “traditional”, but it will be fatter - less healthy.

• Calorie salad Olivier with mayonnaise and yogurt (50/50) - about 150 - 160 kcal.

You, of course, will be attracted by the so-called "light" mayonnaises. Under no circumstances should you fall for the trick. This is pure profanity, a publicity stunt. And pretty lucky.

Yes, part of the vegetable oil in this sauce is replaced with water (to reduce the energy value). But in order to maintain consistency, manufacturers use additives: thickeners, emulsifiers, dyes. They are not good for the body at all. You can read about the dangers of various food additives. The taste of this mayonnaise is also quite different.

As you can see, the calorie content of Olivier without mayonnaise is significantly reduced. But this is not the limit. The dish can become almost "Pash" if you replace some more ingredients. Which?

How to cook a diet Olivier?

Replace:

Boiled potatoes (84 kcal per 100 grams) - steamed zucchini (24 kcal per 100 grams)

Boiled carrots (35 kcal) - sweet bell pepper (27 kcal)

Pickled cucumbers (20 kcal) - lightly salted or salted (11 kcal)

Sausage (260 kcal) - boiled chicken or turkey (130 kcal)

Eggs and green peas are, of course, indispensable. Yes, this is not required. Sausage can also be replaced with boiled veal or beef. Potato - cauliflower.

Memo: Olivier calorie table (per 100 gr.):

• Calorie Olivier with sausage and mayonnaise - 250 kcal
• Calorie Olivier without mayonnaise, but with sausage - 200 kcal
• Calorie Olivier with mayonnaise and yogurt (50 to 50) - 160 kcal
• Calorie Olivier with chicken or turkey - 130 kcal (provided that the mayonnaise was replaced with a less calorie sauce)
• Calorie Olivier with lean beef - 150 kcal.

Save yourself! This information will allow you to control your nutrition and not overeat, even on New Year's holidays.

Calorie counting has always been Chinese literacy for me. I didn’t even want to think about it, because, firstly, I assumed that it was terribly difficult and time consuming, and secondly, I was sure that counting calories would lead me to a food restriction, and I didn’t like this idea in advance . Who would voluntarily refuse delicious?

But ... the day came when I wanted to, and I learned not only to count calories, but also to deceive incorruptible mathematics. Knowing what the calories of the finished dish are made up of, I can change the recipe, replace the ingredients, choose other sauces, change the cooking process, and, as a result, reduce the calorie content of the dish by almost half.

Let's move from theory to practice. Today we will calculate the calorie content of Olivier salad.

Each housewife has her own salad recipe. I put there: potatoes, carrots, eggs, peas, cucumber (fresh or salted) and boiled chicken meat. Previously, I always made a salad with boiled sausage, but having learned to count calories, I replaced the sausage with chicken meat.

On the Internet, I found food calorie tables. You should always keep them at hand or know the websites where this information is stored. Without knowing the calorie content of individual ingredients, we will not be able to calculate anything.

In addition, you need to have a scale on hand. Without scales, we will always make mistakes, underestimating the weight and calorie content of products, because nothing can be weighed by eye. If you want to learn how to count the calorie content of your dishes, then you must have an electronic scale in the kitchen with an accuracy of 1 gram. Home appliance stores have such scales for sale.

Well, when the scales have found their place in the kitchen, you can start counting calories.

This time I made a large bowl of salad. In total, he weighed 3 kg 117 grams. And its calorie content was 2786 calories (without mayonnaise). On the Internet, I am looking for information on the calorie content of products based on 100 grams. For example, boiled potatoes have 87 calories per 100 grams, and 1 gram has a calorie content of 0.87.

So, in the salad went:

Potato 1220 grams x 0.87 = 1061 calories
Carrots 253 grams x 0.35 = 88 calories
Chicken 632 grams x 1.5 = 948 calories
Eggs 6 pcs. x 70 calories each = 420 calories
Green peas 282 grams x 0.76 = 215 calories
Fresh cucumber peeled 450 grams x 0.12 = 54 calories

We divide 2786 calories by the weight of the salad 3117 and get 0.89 - this is the calorie content of one gram of Olivier salad without mayonnaise.

You can argue with the calorie content of individual ingredients. If you find other information, please do not be shy and correct me, because I personally do not calculate the calorie content in my laboratory (I do not have one), I either use the manufacturer's information or find the calorie content of products on the Internet, and on different sites the information is different.

If we used boiled sausage instead of boiled chicken meat, then 22 calories would be added per 100 grams of salad. Without the sausage, Olivier salad can claim to be gluten-free.

Next, what kind of mayonnaise will we fill the salad with? Regular mayonnaise has 610-620 calories per 100 grams, light mayonnaise has 110 to 300 calories. I buy Heinz light mayonnaise with 266 calories per 100 grams, but you can choose any mayonnaise you like. Heinz mayonnaise is gluten free.

How much mayonnaise to put in a salad? The more the tastier? I calculated for myself the minimum amount of mayonnaise with which you can eat a salad, and this is 10 percent of the total mass of the salad. That is, if I fill 500 gr. lettuce, then I add 50 gr. mayonnaise. For many, this number will be monstrously small, but we try to reduce calories wherever possible, so we have to make such sacrifices. You experiment yourself. Take a jar of mayonnaise, weigh it, then start taking mayonnaise from there and adding it to the salad until you are satisfied with the consistency of the salad, and then look at how much is left in the jar and calculate how much you took from there. So you find out your proportion of salad-mayonnaise. I have already said above that my proportion is ten to one. Ten parts lettuce and one part mayonnaise.

When I dress the salad with mayonnaise, its calorie content increases to 1.05. If you take more light mayonnaise or more high-calorie mayonnaise, then the calorie content of the salad can double.

If instead of chicken you take boiled sausage, and instead of light mayonnaise, ordinary mayonnaise, and if you put on 500 gr. lettuce is not 50 gr. mayonnaise (like me), and 100, then the calorie content of the salad will be 1.97.

Olivier salad with chicken and light mayonnaise 1.05
Olivier salad with sausage and regular mayonnaise 1.97

How much lettuce do we eat? One serving - 250-300 gr., And you can eat more. We multiply 300 by 1.05, we get 315. We multiply 300 by 1.97, we get 591. Plus a piece of bread, which also needs to be weighed, because everyone cuts differently, and it’s useless to search the Internet for the calorie content of a piece of bread. It is better to know the total calorie content. For example, white Nareznoy - 264 calories per 100 grams, Darnitsky - 206, Borodinsky - 208. On average, a piece of bread is 70-80 calories, but I repeat once again that everyone cuts pieces of different thicknesses.

When calculating the calorie content of ready-made meals, the most difficult are the original tables of the caloric content of the products included in their composition. I use information from different sources, and often they contradict each other. Then I choose the most logical option, based on experience and common sense.

Most often I use the manufacturer's information, but if there is no such information, then I choose the calorie content, which is more often used in America and Canada, because we live here and buy local products. You can also look for calorie tables on Russian-language sites.

Useful olivier is it possible? On our site, definitely yes, as we adapt all recipes so that they bring us benefits and not a single gram of extra calories! So, French chicken olivier. Only 78 calories!

Mayonnaise

100 grams of the product contains 250 calories. Store-bought sauce includes palm oil, colors, flavor enhancers, flavors and stabilizers. Make sure of this by carefully studying the composition of the product on the package.

Pickled cucumbers and canned peas

When losing weight, it is worth limiting salt, because it retains water in the body, and in canned vegetables it is in excess.

Sausage

In addition to the fact that sausage is a rather fatty product, it is literally replete with various kinds of additives. All this does not add to our health, but it provides extra pounds and high cholesterol.

100 g of classic Olivier contains 350 calories, but do not rush to get upset and delete it from the New Year's menu. Everything is easy to fix. Using our recipes, you will reduce the calorie content by 2 times. The taste of the salad will not be affected. We assure you.

Ingredients:

• chicken fillet - 300 g
• potatoes - 4 pcs.
• carrots - 2 pcs.
• eggs - 8 pcs.
• fresh frozen peas - 250 g
• fresh cucumber (small) - 2 pcs.
• pickled cucumber (small) - 2 pcs.

KBJU per 100 grams: 78 / 7.44 / 2.72 / 6.24

For sauce:

• natural yogurt (necessarily without additives) - 6 tbsp. spoons
• salt, pepper, coriander to taste
• mustard - 1/2 teaspoon

This gas station is closest to the classicatmayonnaise.

How to cook French Chicken Olivier?

Boil chicken fillet, potatoes, carrots and eggs. Defrost green peas. Cut everything into equal cubes.

Put everything in one container and add peas.

The sauce can be made in a separate container. To do this, mix yogurt and mustard and add pepper.

Or you can immediately add yogurt and mustard to the salad, season with black pepper and mix.

Enjoy a healthy, but no less tasty Olivier.

New Year holidays are just around the corner, and at this time, many people are preparing a popular snack. This material discusses the calorie content of Olivier salad prepared according to various common recipes.

Classic food ingredients

The high value of the energy snack with mayonnaise is largely due to the fatty sauce (without dressing, the dish contains 83 units - 100 g), and the rest of the ingredients do not include so many calories. Olivier salad calorie content per 100 g may be different, depending on the ingredients used and the amount when mixed. The main dish is prepared from:

• potatoes;
• carrots;
• peas or corn;
• pickles;
• Luke;

The calorie content of Olivier without sausage depends on the choice of which meat will be used instead. Note that in the original version, the dish is prepared with meat, and housewives in our country usually add a doctor's "substitute".

Useful properties of olivier

Surprisingly, this nutritious salad has a certain beneficial effect on the body:

• boiled vegetables contain vitamins and fiber that improve the functioning of the intestines and stomach;
• lean meat (it is this component that is used in the classic recipe instead of sausage) makes the dish quite satisfying and rich;
• eggs are rich in amino acids and proteins.

Unfortunately, mayonnaise can cross out all the benefits, but you can do without such a sauce. Olivier salad with chicken without mayonnaise includes no more than 100 kcal per 100 g

Energy value variation

Many people believe that the sausage recipe has a high calorie content per 100 grams precisely because of the given component, but the user's opinion is erroneous. The most high-calorie food is mayonnaise. On average, the calorie content of Olivier salad with sausage and mayonnaise is 200-270 kcal, and the amount of BJU in it is as follows:

• 10 g of proteins;
• 7 g carbohydrates;
• 26 g fat.

As you understand, this dish cannot be called dietary. The calorie content of a sausage dish without mayonnaise can be significantly reduced, and low-fat sour cream or natural yogurt is suitable for dressing. In this case, the nutritional value will drop to 100-120 kcal per 100 grams.

With chicken or beef

The calorie content of the option with chicken and mayonnaise can fit into 150 kcal per 100 g, provided that a low-fat sauce is used. To prepare the dish, you need the following ingredients:

• eggs;
• chicken breast or lean beef;
• potato;
• green onions;
• dill;
• salted cucumbers;
• peas;
• low-fat mayonnaise.

The nutritional value per 100 g of the dish is as follows:

• 13 g of proteins;
• 4 g fat;
• 2-3 g of carbohydrates.

Note that with chicken, the number of calories is reduced by about 15-20 per 100 g. The original version of turkey has about the same calorie content.

Sausage variant

The classic recipe for a New Year's snack is distinguished by a calorie content of more than 200 kcal per 100 g. It is traditional in the understanding of our fellow citizens: initially the dish was prepared with meat, not sausage.

With sour cream

The calorie content of the variant with sausage and sour cream is much lower: it decreases to about 140 kcal per 100 grams. As you can see, without mayonnaise, the food becomes almost dietary. Of course, the lower the fat content of sour cream, the less calories there will be in the salad.

We analyzed the calorie content of Olivier with mayonnaise and sour cream, with sausage, beef and chicken. This information will help you control your diet and prevent excess body fat from appearing even on New Year's holidays.

New Year's feasts are always a lot of food. And even if you pulled yourself together at the New Year's table and ate exclusively lettuce leaves and water, then during a guest visit to your mother-grandmother Olivier, you cannot avoid jelly and other delights that we inherited from the Soviet era. And here you really can’t get away, as ceremonial dances begin with a tambourine around a child who at work does not understand what he eats and has long become similar (or similar) to a skeleton.

If you add to this corporate parties, a dinner for a holy evening and a Christmas breakfast, the luggage can turn out to be notable, and at the exit you may find that you exceed the allowable norm by 2-3 kilograms. And for any excess of the limit, as you know, you have to pay. Therefore, we decided to take care of you and show the approximate calorie content of a standard New Year's table for moms, dads, grandparents;)

I will say right away that the numbers will be approximate, since the calorie content depends on specific products and their exact amount. But I tried to bring them as close as possible to the average :)

Salads

So, let's start, perhaps with salads, and the first thing we will have is a traditional dish on the New Year's table - Olivier salad!

Salad "Olivier". Calorie salad Olivier with boiled sausage - 162 kcal per 100 g. Ingredients: boiled doctor's sausage, boiled chicken egg, pickled cucumber, salted potatoes, boiled carrots, canned peas, Provence mayonnaise.

If instead of sausage you add 300 g of veal, then the calorie content of 100 g of salad will be 153 kcal. The most dietary option is Olivier with one chicken breast, the calorie content of 100 g is 90 kcal!

Herring under a fur coat. Calorie content of herring under a fur coat - 193 kcal per 100 g. Ingredients: herring, potatoes, carrots, eggs, beets, onions, mayonnaise

Salad with crab sticks. Calorie salad with crab sticks - 157 kcal per 100 g. Ingredients: crab sticks, rice, fresh cucumbers, eggs, corn, mayonnaise. This is a very average figure, since there can be just an incredible amount of options on a topic.

Greek salad". Calorie salad "Greek" - 90 kcal per 100 g. Ingredients: tomatoes, bell peppers, fresh cucumbers, onions, feta cheese, olives, olive oil, lemon juice.

Slices and snacks

Smoked sausage. The average calorie content of raw smoked sausages is approximately 470 kcal per 100 g. Separately, it is worth highlighting the option with salami - 568 kcal per 100 g.

Ham - 270 kcal per 100 g.

Raw smoked loin - 469 kcal per 100 g.

Cheese. Standard cheeses on festive tables (Gouda, Russian, Poshekhonsky, Maazdamer, etc.) can be summed up to a more or less general indicator, which will be approximately 350 kcal per 100 g.

Red caviar. Calorie content of red caviar - 245 kcal per 100 g. Usually there are 160 g in a jar and it is unlikely that you have a habit of eating it with spoons, so it diverges into 10-15 sandwiches, depending on their size and the ability of the spreader to distribute a thin layer over all surfaces of the bread. Eating one standard sandwich with caviar you get about 110 kcal(a piece of white bread with butter and red caviar).

Red slightly salted fish. The average calorie content of red fish - 230 kcal per 100 g, and for one sandwich you get 158 ​​kcal(bread, butter, fish).

Salted herring. Calorie content of the good old herring - 88 kcal per 100 g.

Sandwich with sprats will cost you about 117.0 kcal.

Olives. Canned olives calories 145 kcal per 100 g, canned olives - 168 kcal per 100 g.

Hot dishes

Fried chicken - 210 kcal per 100 g.

Chicken legs baked with mayonnaise - 167 kcal per 100 g.

Baked potatoes. If it's just a baked potato wrapped in foil, then it's about 70 kcal per 100g.

If these are recipes with tricks, then the dish acquires additional "weight". For example, calories potatoes baked with chicken and mushrooms in sour cream and kefir - 105 kcal per 100 g. calories stewed potatoes with beef and vegetables - 133 kcal per 100 g.

desserts

Shop cakes. I decided to bring all this under a general list, since you can list them endlessly, as well as cheeses. Therefore, I averaged the indicator - 400 kcal per 100 g. Although there are more dietary options with indicators of 300–350 kcal and heavier ones - 500 kcal per 100 g.

Homemade cakes. But the calorie content of a homemade cake depends on what the caring hands of relatives put into it. For example, the average calorie content of homemade Napoleon with homemade custard is 260 kcal per 100 g, the calorie content of honey cake ranges from 250 to 400 kcal per 100 g - it all depends on the ingredients.

alcohol

Champagne. Semi-dry champagne - 78 kcal per 100 g, semi-sweet champagne - 86 kcal per 100 g, Brut champagne - 55 kcal per 100 g, sweet champagne - 90 kcal per 100 g.

Guilt. Dry red wine - 68 kcal per 100 g, dry white wine - 66 kcal per 100 g, semi-sweet red wine - 83 kcal per 100 g, Muscat white wine - 82 kcal per 100 g.

Cognac. Calorie cognac 239 kcal per 100 g

Vodka. vodka calories - 235 kcal per 100 g.

Whiskey. Whiskey calories - 220 kcal per 100 g.

Vermouth Martini. Caloric content Martini Bianco - 145 kcal per 100 g, Martini Rosso - 138 kcal per 100 g, Martini Extra Dry - 110 kcal per 100 g.

Alcoholic cocktails. The calorie content of cocktails depends on their components. For example, vodka + Redbull - 177 kcal per 275 ml, mojito - 149 kcal per 100 ml, piña colada - 245 kcal per 135 ml.

Total

And so you came to visit, ate a gram bowl of Olivier (200 grams - 324 kcal) for mom, a sandwich with red caviar (110 kcal) for dad, a piece of chicken (150 grams - 250 kcal), some potatoes (120-150 grams - 120–130 kcal) and a slice of cake (from 260 to 400 kcal), a couple of pieces of raw smoked sausage (gram 20 - 100 kcal), a couple of pieces of cheese (20 grams - 70 kcal) and did not deprive the attention of olives with olives, grabbing a handful (40 d - 67 kcal) for the rest of the closest and not so relatives, and then they drank for health, for the holidays and for everything to be fine in the new year (from 160 to 470 kcal minimum). As a result, getting up from the table, you will go home with at least 1461 - 1921 kcal, that is, almost the daily norm of some people. And this is one meal at a party without compotes, light snacks, sweets, tea with coffee and sweet carbonated drinks!

I want to remind you once again that the data is rather average, since it all depends on what kind of products were used for cooking and recipes, and are given in order to at least roughly show you how many calories you get for New Year's holidays and corporate parties.