The chart of calories in various foods is helpful to keep a watch on your daily calorie intake. This in turn helps to keep your weight at an optimum BMI.

If you are overweight, it will help you to plan your dietary intake to help you lose weight. This can be is done by avoiding the high calorie foods and choosing the low calorie foods.

Chart of calories in fruits and vegetables

FruitsCalories
Apple44
Apricot35
Avocado340
Banana107
Cherry2.4
Dates250
Figs10
Grape(6gm)3
Guava24
Lemon20
Leeches3
Mango40
Olives6.8
Orange35
Papaya67
Pear45
Pineapple50
Plum25
Raspberry1.1
Tomato9

 

Vegetables

Cooked

100gms

Calories
Asparagus26
Beansmedium
Beetroot38
Broccoli32
Cabbage24
Carrot32
Cauliflower32
Celery8
Cucumber10
Gourd12
Lettuce13
Mushroom15
Onion35
Red onion 150gms)49
Peasmedium
Pepper18
Potato (Boiled)75
Potato (Roasted)150
Pumpkin12
Radish13
Spinach23
Sprouts43
Turnip21

Calories in chicken, meat and fish

Meat & Fish (100 gms)Calories
Bacon fried500
Bacon grilled380
Beef roast280
Chicken200
Cod fresh100
Crab fresh110
Roast Duck430
Fish fingers220
Ham240
Herring grilled200
Kidney160
Liver150
Lamb roast300
Lobster boiled100
Mackerel300
Prawns100
Pork290
Pork Pie450
Fresh salmon180
Tinned sardines in oil220
Sardines in tomato sauce180
Pork sausage fried320
Pork sausage grilled320
Sausage roll480
Steak and Kidney Pie350
Fresh Trout200
Tinned Tuna in water100
Tinned Tuna in oil180
Turkey200
Veal300

Calories in egg, grain and beverages

Eggs (One Egg)Calories
Egg white17
Egg yolk59
Fried eggs92
Hard boiled egg76
Poached Egg76
Scramble Egg100
Grain ProductsCalories

(one slice)

Whole grain bread65
White bread66
Oatmeal bread73
Rye bread83
Whole wheat bread69
Other common foods & beveragesCalories
Tea by itselfNo calories
Coffee by itself2
Sugar(1 tsf)16
Creamer(1 tsf)11
Whipping cream(1 tbsf )50
Fat free milk1 tbsf5
Soda0
Water0
Cola1 cup136
LemonSoda1 cup148
Orange soda1 cup179
Light Beer-12oz103
RegularBeer-12oz153
Whiskey,Vodka,Rum,Gin1.5 oz82
Scotch 1.5oz107

Calories in milk and rice

Milk & its ProductsCalories in 1 cup
Whole Milk146
Butter milk99
Skim milk86
Yogurt (Low fat)137

 

Rice 1 cup (cooked)Calories

 

Brown rice218
White rice242
Instant rice193
Fried rice18