Knowing the calories in foods helps you keep a watch on your calorie intake and prevent putting on excess weight.

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 or obese, it will help you to plan your dietary intake to help you lose weight. This can be is done by avoiding high-calorie foods and choosing low-calorie foods.

A calorie is a unit to measure energy. The physical calorie is defined as the amount of energy needed to raise the temperature of one gram of water by one degree Celsius at the pressure of one atmosphere.

There is a lot of confusion in the minds of people about what to eat and what not to eat. If you watch your calorie intake with the help of a calorie counter, you should consult a nutritionist or dietician, because it is difficult for anyone to maintain a strict food habit with the exact calorie count.

If you are on a weight reduction diet, you should know how many calories are required to be lost to lose one pound body weight.

If you’re looking for information on calories, it is quite obvious that you want to achieve an ideal weight, and keeping a watch on your calorie intake is the primary step.

According to the US Department of Agriculture, the average adult needs to consume about 2,000–2,500 calories to maintain his present weight. This can differ significantly based on physical activity and other factors.

This post tells you the calorie requirement as per age, gender, and weight. It will help to understand whether you have exceeded your calorie intake on a particular day. Too much calorie consumption or too low-calorie consumption will eventually lead to health problems.

Therefore, knowing how much calorie content is in the common foods that you usually consume foods helps you stay healthy.

Adding physical activity to your daily routine will help you lose more calories and help in maintaining a healthy weight.

Chart of calories in fruits and vegetables

Fruits Calories
Apple 44
Apricot 35
Avocado 340
Banana 107
Cherry 2.4
Dates 250
Figs 10
Grape(6gm) 3
Guava 24
Lemon 20
Leeches 3
Mango 40
Olives 6.8
Orange 35
Papaya 67
Pear 45
Pineapple 50
Plum 25
Raspberry 1.1
Tomato 9





Asparagus 26
Beans medium
Beetroot 38
Broccoli 32
Cabbage 24
Carrot 32
Cauliflower 32
Celery 8
Cucumber 10
Gourd 12
Lettuce 13
Mushroom 15
Onion 35
Red onion 150gms) 49
Peas medium
Pepper 18
Potato (Boiled) 75
Potato (Roasted) 150
Pumpkin 12
Radish 13
Spinach 23
Sprouts 43
Turnip 21

Calories in chicken, meat, and fish

Meat & Fish (100 gms) Calories
Bacon fried 500
Bacon grilled 380
Beef roast 280
Chicken 200
Cod fresh 100
Crab fresh 110
Roast Duck 430
Fish fingers 220
Ham 240
Herring grilled 200
Kidney 160
Liver 150
Lamb roast 300
Lobster boiled 100
Mackerel 300
Prawns 100
Pork 290
Pork Pie 450
Fresh salmon 180
Tinned sardines in oil 220
Sardines in tomato sauce 180
Pork sausage fried 320
Pork sausage grilled 320
Sausage roll 480
Steak and Kidney Pie 350
Fresh Trout 200
Tinned Tuna in water 100
Tinned Tuna in oil 180
Turkey 200
Veal 300

Calories in egg, grain, and beverages

Eggs (One Egg) Calories
Egg white 17
Egg yolk 59
Fried eggs 92
Hard-boiled egg 76
Poached Egg 76
Scramble Egg 100
Grain Products Calories

(one slice)

Whole grain bread 65
White bread 66
Oatmeal bread 73
Rye bread 83
Whole wheat bread 69
Other common foods & beverages Calories
Tea by itself No calories
Coffee by itself 2
Sugar(1 tsp) 16
Creamer(1 tsp) 11
Whipping cream(1 tbsp ) 50
Fat-free milk 1 tbsp 5
Soda 0
Water 0
Cola1 cup 136
LemonSoda1 cup 148
Orange soda1 cup 179
Light Beer-12oz 103
RegularBeer-12oz 153
Whiskey, Vodka, Rum, Gin1.5 oz 82
Scotch 1.5oz 107

Calories in milk and rice

Milk & its Products Calories in 1 cup
Whole Milk 146
Buttermilk 99
Skim milk 86
Yogurt (Low fat) 137


Rice 1 cup (cooked) Calories


Brown rice 218
White rice 242
Instant rice 193
Fried rice 18