Overview
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 |
| Vegetables
Cooked 100gms |
Calories |
| 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 |