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A calorie is the amount of energy your body receives from the food you eat – basically, the fuel you need to breathe, walk, exercise, and even sleep.
A calorie is the amount of energy needed to heat 1 liter of water by 1°C. Just one calorie is enough to heat a liter of mineral water from 19°C to 20°C.
The amount of calories in food indicates how much energy it contains. Pizza, for instance, contains 800 calories, whereas pumpkin soup contains only 350 calories. Technically, that great Italian classic will give you much more energy.
When you want to go on a low-carb diet to avoid the yo-yo effect, or even try it out long term, you need to organize your diet to make sure you have the essential components, like healthy fats and protein.
Are All Calories the Same?
Whether you eat candy or oatmeal, you may gain weight if you consume more energy than you expend.
Conversely, if you don’t consume enough calories, you’ll lose weight and your body won’t have enough energy to carry out all kinds of metabolic processes.
However, all calories are not created equal. Despite having the same calorie value, a chocolate bar does not have the same effect as a smoothie with nuts and oats.
Several chocolate bars contain a high amount of sugar and fat, which enter the bloodstream quickly, causing the body to produce more insulin and store more fat. A chocolate bar won’t keep you satisfied nearly as long as a smoothie.
This is because smoothies contain a lot of complex carbohydrates and fiber from oats and fresh fruit, which takes longer for your body to absorb and prevents your blood sugar levels from rising too quickly, thus keeping you satisfied for hours.
In general, what counts is how many calories you consume, because you’ll still gain weight if you consume too many smoothies.
If you spread your calories evenly over the day’s meals and snacks, you’ll be able to maintain a healthy diet.
How to Read and Understand Food Labels
Ignore the front of the food package when trying to figure out what the food actually contains! It’s just marketing hype.
It is illegal for manufacturers to lie on product labels, but they can stretch the truth when trying to sell you their product.
Ingredients must be listed on every packaged food. The ingredient with the largest quantity appears first, while the one with the smallest is listed last.
At the top of the label, you will see serving size and servings per container. The serving size is a standard measure of food. Servings per container refer to the number of servings per food package.
In addition to cups, spoons, slices, ounces, and grams, the serving size can also be expressed in kitchen terms. Serving size tells us how much food makes up a single serving. The data on the label is based on the serving size stated.
Amount Per Serving
– Displays the number of calories in a single serving of food. This number should be equal (or if not equal, the value should be close) to the total package volume is multiplied by the serving size.
Here’s an example: There are 1,230 calories in the container/box/bottle on the sample food label if there are four servings x 280 calories.
Calories from Fat
– Calories from fat are listed on food labels so you can limit the amount of fat in your diet. Fat should not exceed 30% of your daily calories. Smaller portions of fatty foods are recommended.
% Daily Value
– The percentage of the total recommended daily amount of each nutrient (fats, carbs, proteins, major vitamins, and minerals) is shown in this section, based on a 2,000-calorie diet.
Total Fat
– It is the amount of fat per serving of the food. Healthy diets limit saturated fats, trans fats, cholesterol, and sodium consumption.
Saturated Fat
– This refers to fat that is solid at room temperature and is primarily derived from animal food products and some plants.
Foods such as beef, lamb, pork, lard, butter, cream, whole milk, and high-fat cheese contain saturated fats. Coconut oil, cocoa butter, palm oil, and palm kernel oil are plant sources.
High LDL cholesterol levels are a risk factor for cardiovascular disease, caused by saturated fat.
Trans Fat
– Also known as a trans fatty acid. Trans fat is a type of fat formed by adding hydrogen atoms to liquid fats in a process called hydrogenation. It solidifies liquid oils and increases their shelf life and flavor stability.
Shortenings, margarine, crackers, cookies, snack foods, and other foods contain trans fats. Certain animal-based foods naturally contain trans fats in small amounts. Trans fats are considered unhealthy fats.
Cholesterol
– This line indicates the amount of cholesterol and the percent of the RDV.
Sodium/Salt
– The current recommendation for sodium intake is less than 2,400 mg per day or one teaspoon of salt.
Total Carbohydrates
– Measures the amount of carbohydrates in grams (and percentage of the Daily Value of carbohydrates) in one serving.
Starches, complex carbohydrates, dietary fiber, added sugar sweeteners, and non-digestible additives are included in this value.
Fiber
– Fiber is an indigestible carbohydrate that aids in proper digestion and good bowel movement. It is recommended to consume at least 15 grams of fiber per day.
Protein
– Almost all foods contain some protein, but meat, fish, poultry and dairy products have the highest amounts of protein. The average daily protein requirement is 50-100 grams.
Percent Daily Values
– This section provides estimates of nutrients per 2,000 and 2,500 calories.
The FDA regulates the use of certain words or phrases on food packaging. Before May 8, 1994, food products claiming to be “light” could just be light in color, texture, or taste.
Fortunately, such creative, and often misleading, labeling jargon is now regulated. New food labels must comply with the following FDA definitions:
Light
– In other words, the food has a fat content of half that of its regular counterpart or a calorie content that is one-third that of its regular counterpart.
However, it can also be used to describe other properties like color or texture as long as the label makes the distinction clear (for example, “light brown sugar” or “light and fluffy”).
Fat-Free or Sugar-Free
– Indicates that the product contains none (or only a negligible amount) of the substance mentioned.
A calorie-free product must have fewer than five calories per serving, while fat-free and cholesterol-free products must have less than half a gram per serving. The same standard applies to words such as “without,” “no,” and “zero.”
Say a food product is labeled 95 percent “fat-free.” This means five percent of the total weight of the food is fat, (which may not seem like much), but a gram of fat contains nine calories compared to four calories in a gram of protein or carbohydrates.
Fresh
– Unprocessed, uncooked, unfrozen (for example, fresh orange juice). Fruits and vegetables may be washed and coated. Food that has been quickly frozen can be described as fresh-frozen, which is commonly done with fresh fish.
Healthy
– This means the food can contain no more than 3 grams of fat (including one gram of saturated fat) and 60 milligrams of cholesterol per serving.
High
– In high-fiber products, this means the product contains at least 20 percent of the daily value of the nutrient.
Good Source
– A serving of the food contains 10 to 19 percent of the daily value for a particular nutrient.
Lean
– Describes the fat content of meat, poultry, and seafood. A serving of a lean product must contain less than 10 grams of fat, less than 4.5 grams of saturated fat, and less than 95 milligrams of cholesterol.
Furthermore, “extra lean” is defined as having less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol.
Less and fewer
– Foods with a nutrient or calorie content that is reduced by at least 25%.
Low Fat
– This can be used on products that do not exceed the dietary guidelines for fat, saturated fat, cholesterol, sodium, or calories.
The criteria they must meet are:
Low-fat: 3 grams or fewer per serving
Low-saturated fat: one gram or less per serving
Low-sodium: 140 milligrams or less per serving
Low-cholesterol: 20 milligrams or less of cholesterol and 2 grams or less of saturated fat per serving
Low-calorie: 40 calories or less per serving
Natural flavors
– The Federal Food, Drug, and Cosmetic Act defines “natural flavors” as
“The essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating, or enzymolysis, which contains a flavoring constituent derived from a spice, fruit, fruit juice, vegetable, vegetable juice, edible yeast, herb, bark, bud, root, leaf, or similar plant material; meat, seafood, poultry, eggs, dairy products, or fermentation products thereof whose significant function in food is flavoring rather than nutritional.”
According to this broad definition, “natural flavors” are extracts from these organic foods.
Reduced
– A nutritionally-altered product contains at least 25 percent less of a nutrient or calories than the regular product.
Calories in Food: Calorie Chart Database
If you utilize the calorie database to understand how your body gets energy from your favorite meals and snacks and pay special attention to the calories you’ve consumed, you’ll be empowered to make choices that will never leave you feeling guilty.
Explore the food categories below to find the ingredients and nutritional information of your meal.
1. Fruit
Canned Fruit
Fruit that has been sealed in a can or airtight jar often contains a higher amount of sugar (thus more calories) than fresh fruit.
However, canned fruit can have the same calories and nutritional information as its fresh counterpart. Canned fruit may even retain a higher percentage of nutrients when pickled and preserved during the peak period.
Fruits are mostly carbohydrate-based, although some calories in canned fruit can also come from fats and protein. It is said that fruits are healthy due to their vitamin and mineral content, such as potassium, phosphorus, and vitamin A.
Sugar is naturally present in most canned fruits. Each peach, pear, and papaya contains over 40 grams of sugar per 100 grams. A high number of calories indicates that sugar was added during the canning process.
The calorie chart below can serve as a guide, but exact amounts will vary depending on the amount of syrup used.
Food Calorie Chart
| Food | Serving | Calories |
| Applesauce | 1 cup (114 g) | 71 cal |
| Canned Apricots | 1 cup (246 g) | 118 cal |
| Canned Blackberries | 1 cup (256 g) | 236 cal |
| Canned Blueberries | 1 cup (256 g) | 225 cal |
| Canned Cherries | 1 cup (250 g) | 135 cal |
| Canned Cranberries | 1 cup (275 g) | 490 cal |
| Canned Crushed Pineapple | 1 cup (225 g) | 119 cal |
| Canned Figs | 1 cup (261 g) | 279 cal |
| Canned Fruit Cocktail | 1 cup (246 g) | 199 cal |
| Canned Fruit Salad | 1 cup (259 g) | 130 cal |
| Canned Gooseberries | 1 cup (252 g) | 184 cal |
| Canned Grapefruit | 1 cup (249 g) | 92 cal |
| Canned Grapes | 1 cup (256 g) | 195 cal |
| Canned Mandarin Oranges | 1 container (113 g) | 80 cal |
| Canned Mango | 1 cup (165 g) | 107 cal |
| Canned Mangosteen | 1 cup (216 g) | 158 cal |
| Canned Mixed Fruit | 1 can (113 g) | 80 cal |
| Canned Morello Cherries | 1 cup (270 g) | 219 cal |
| Canned Oranges | 1 can (113 g) | 70 cal |
| Canned Peaches | 1/2 peach (98 g) | 53 cal |
| Canned Pears | 1 cup (284 g) | 99 cal |
| Canned Pineapple | 1 cup (232 g) | 139 cal |
| Canned Plums | 1 plum (46 g) | 27 cal |
| Canned Raspberries | 1 cup (256 g) | 233 cal |
| Canned Sliced Pineapple | 1 cup (225 g) | 119 cal |
| Canned Sour Cherries | 1 cup (261 g) | 298 cal |
| Canned Strawberries | 1 cup (254 g) | 234 cal |
| Canned Tangerines | 1 cup (252 g) | 154 cal |
| Dried Fruit | 2 oz. (56 g) | 136 cal |
Fruits
Almost all fruits contain carbohydrates, but they can also contain fats and small amounts of protein.
However, carbs are not all the same and are usually a mix of complex carbohydrates (i.e., three or more bonded sugars) and simple carbohydrates (i.e., simple sugars).
It means that the amount of glucose and fructose in fruit depends on the type of fruit. For example, bananas and figs are high in sugar and taste sweet, but lemons and cranberries have a tart taste due to their low sugar content.
In spite of this difference, most fruits are considered low-calorie foods. All fruits contain a lot of vitamins and minerals per serving, and varieties like avocados and coconuts contain healthy fats.
High-fat fruits have a greater calorie density, since a gram of fat has twice as many calories as a gram of protein or carbohydrate. Fresh fruits do not have nutritional information on their packages.
Whether you are trying to limit carb intake, count calories, or just eat more whole foods, the calorie chart will pinpoint which fruits best fit your healthy eating plan.
| Food | Serving | Calories |
| Acai | 1 oz. (28.35 g) | 20 cal |
| Apple | 1 apple (182 g) | 95 cal |
| Applesauce | 1 cup (246 g) | 167 cal |
| Apricot | 1 apricot (35 g) | 17 cal |
| Avocado | 1 avocado (200 g) | 320 cal |
| Banana | 1 banana (125 g) | 111 cal |
| Blackberries | 1 cup (144 g) | 62 cal |
| Blood Oranges | 1 serving (140 g) | 70 cal |
| Blueberries | 1 cup (148 g) | 84 cal |
| Cantaloupe | 1 wedge (69 g) | 23 cal |
| Cherries | 1 cherry (8 g) | 4 cal |
| Clementine | 1 clementine (74 g) | 35 cal |
| Cranberries | 1 cup (100 g) | 46 cal |
| Currants | 1 cup (112 g) | 63 cal |
| Custard Apple | 1 custard apple (135 g) | 136 cal |
| Dates | 1 date (7.1 g) | 20 cal |
| Figs | 1 fig (50 g) | 37 cal |
| Fruit salad | 1 cup (249 g) | 125 cal |
| Grapes | 1 cup (151 g) | 104 cal |
| Greengage | 1 fruit (5 g) | 2 cal |
| Guava | 1 guava (55 g) | 37 cal |
| Jackfruit | 1 cup (151 g) | 143 cal |
| Jujube | 1 oz. (28.35 g) | 22 cal |
| Kiwi | 1 liwi (183 g) | 112 cal |
| Lemon | 1 lemon (58 g) | 17 cal |
| Lime | 1 lime (67 g) | 20 cal |
| Lychees | 1 lychee (10 g) | 7 cal |
| Mandarin Oranges | 1 mandarin orange (88 g) | 47 cal |
| Mango | 1 mango (336 g) | 202 cal |
| Minneola | 1 minneola (109 g) | 70 cal |
| Mulberries | 1 cup (140 g) | 60 cal |
| Nectarine | 1 nectarine (150 g) | 66 cal |
| Olives | 1 olive (2.7 g) | 2 cal |
| Orange | 1 orange (131 g) | 62 cal |
| Papaya | 1 fruit (500 g) | 215 cal |
| Passion Fruit | 1 passoin fruit (18 g) | 17 cal |
| Peach | 1 peach (150 g) | 59 cal |
| Pear | 1 pear (178 g) | 101 cal |
| Persimmon | 1 fruit (25 g) | 32 cal |
| Physalis | 1 berry (5 g) | 2 cal |
| Pineapple | 1 pineapple (905 g) | 453 cal |
| Plantains | 1 plantain (179 g) | 218 cal |
| Plum | 1 plum (66 g) | 30 cal |
| Pomegranate | 1 pomegranate (282 g) | 234 cal |
| Quince | 1 quince (92 g) | 52 cal |
| Raisins | 1 cup (145 g) | 434 cal |
| Rambutan | 1 rambutan (9 g) | 7 cal |
| Raspberries | 1 cup (123 g) | 64 cal |
| Rhubarb | 1 stalk (51 g) | 11 cal |
| Starfruit | 1 star fruit (91 g) | 28 cal |
| Strawberries | 1 cup (152 g) | 49 cal |
| Tamarind | 1 tamarind (2 g) | 5 cal |
| Tangerine | 1 tangerine (88 g) | 47 cal |
| Watermelon | 1 wedge (286 g) | 86 cal |
Tropical & Exotic Fruits
As mentioned before, fruits contain carbohydrates, but they can also contain fats and small amounts of protein.
Most fruits are considered to have good nutritional value because they contain a lot of vitamins and minerals, and yet they are low in calories. Prickly pear, which is harvested from a cactus of the same name, is high in magnesium and vitamin C.
However, the exact benefits of tropical and exotic fruits can vary quite a bit. Plantains, despite looking a lot like bananas, have a lot more vitamin A and potassium than their yellow brethren.
Tropical fruits such as guava, kiwi, and mango provide healthy fiber, while avocados contain omega-3 fatty acids. High-fat fruits have a greater calorie density since a gram of fat has double the calories of a gram of protein or carbohydrate.
The calorie chart below will help you decide which tropical and exotic fruits fit best into your healthy eating plan since fresh fruits do not come with nutritional information.
| Food | Serving | Calories |
| Acerola | 1 acerola (4.8 g) | 1 cal |
| Asian Pear | 1 pear (178 g) | 75 cal |
| Avocado | 1 avocado (200 g) | 320 cal |
| Banana | 1 banana (125 g) | 111 cal |
| Breadfruit | 1/4 breadfruit (96 g) | 99 cal |
| Cantaloupe Melon | 1 wedge (69 g) | 23 cal |
| Casaba Melon | 1 wedge (125 g) | 35 cal |
| Cherimoya | 1 cherimoya (235 g) | 176 cal |
| Dragon Fruit | 1 dragonfruit (200 g) | 120 cal |
| Durian | 1 durian (602 g) | 885 cal |
| Feijoa | 1 feijoa (42 g) | 23 cal |
| Galia Melon | 1 melon (130 g) | 30 cal |
| Grapefruit | 1/2 grapefruit (123 g) | 52 cal |
| Guava | 1 guava (55 g) | 37 cal |
| Honeydew | 1 wedge (125 g) | 45 cal |
| Jackfruit | 1 cup (151 g) | 143 cal |
| Kiwi | 1 kiwi (183 g) | 112 cal |
| Kumquat | 1 kumquat (19 g) | 13 cal |
| Lychee | 1 lychee (10 g) | 7 cal |
| Mandarin Oranges | 1 madarin orange (90 g) | 48 cal |
| Mango | 1 mango (336 g) | 202 cal |
| Mangosteen | 1 serving (80 g) | 58 cal |
| Maracuya | 1 maracuya (18 g) | 17 cal |
| Maraschino Cherries | 1 cherry (5 g) | 8 cal |
| Muskmelon | 1 wedge (69 g) | 23 cal |
| Noni | 1 oz. (28.4 g) | 15 cal |
| Passion Fruit | 1 passion fruit (18 g) | 17 cal |
| Pineapple | 1 pineapple (905 g) | 453 cal |
| Pink Grapefruit | 1/2 grapefruit (123 g) | 52 cal |
| Plantain | 1 plantain (179 g) | 218 cal |
| Pomegranate | 1 pomegranate (282 g) | 234 cal |
| Pomelo | 1 pomelo (609 g) | 231 cal |
| Prickly Pear | 1 pad, peeled (19 g) | 8 cal |
| Rambutan | 1 rambutan (9 g) | 7 cal |
| Sapodilla | 1 sapodilla (170 g) | 141 cal |
| Soursop Fruit | 1 soursop fruit (625 g) | 413 cal |
| Star Fruit | 1 starfruit (91 g) | 28 cal |
| Tamarind | 1 tamarind (2 g) | 5 cal |
| Watermelon | 1 wedge (286 g) | 86 cal |
2. Vegetables
Potato Products
A starchy root vegetable, potatoes are high in simple carbohydrates that digest quickly and are metabolized into sugar that the body can use as a source of energy.
This does not mean that all calories from potato products should be avoided in favor of complex carbs. In addition to containing fiber in the vegetable skin, potatoes contain more vitamin C than tomatoes and more potassium than bananas.
Despite this, it goes without saying that French fries saturated in oil are not the healthiest preparation method; the high-calorie density, as indicated by the calorie chart below, indicates high levels of fat.
In addition to potato gratin and potato salad, cheese, butter, and mayonnaise can also be high in fat.
When cooking potatoes, boil them in water or bake them with a light coating of olive oil to avoid excess calories. Different varieties of potatoes and potato products have slightly different nutrition facts, including carbohydrates, proteins, and micronutrients.
Red potato skins, for instance, contain more antioxidants than white varieties. Sweet potatoes have more vitamin A and calcium than other varieties, yet contain fewer calories.
| Food | Serving | Calories |
| All-blue Potatoes | 1 potato (136 g) | 83 cal |
| Baked Potato | 1 potato (173 g) | 161 cal |
| Boiled Potatoes | 1 potato (136 g) | 118 cal |
| Cassava | 1 root (408 g) | 653 cal |
| Croquettes | 1 serving (138 g) | 175 cal |
| Dumpling Dough | 1 dumpling (40 g) | 50 cal |
| Dumplings | 1 dumpling (40 g) | 50 cal |
| French Fingerling Potatoes | 1 potato (136 g) | 112 cal |
| French Fries | 1 serving (117 g) | 365 cal |
| Fried Potatoes | 1 serving (117 g) | 365 cal |
| Gnocchi | 1 cup (188 g) | 250 cal |
| Japanese Sweet Potatoes | 1 potato (130 g) | 113 cal |
| Marrow Dumplings | 1 dumpling (136 g) | 577 cal |
| Mashed Potatoes | 1 cup (242 g) | 215 cal |
| Norland Red Potatoes | 1 potato (136 g) | 121 cal |
| Omelette | 1 omelette (61 g) | 94 cal |
| Potato | 1 potato (214 g) | 165 cal |
| Potato Dumpling | 1 dumpling (40 g) | 50 cal |
| Potato Fritter | 1 fritter (74 g) | 137 cal |
| Potato Gratin | 1 cup (245 g) | 323 cal |
| Potato Pancakes | 1 pancake (37 g) | 99 cal |
| Potato Salad | 1 cup (250 g) | 358 cal |
| Potato Starch | 1 tbsp (12 g) | 40 cal |
| Potato Sticks | 1/2 cup (18 g) | 94 cal |
| Potato Waffles | 1 waffle (57 g) | 95 cal |
| Potato Wedges | 1 serving (100 g) | 123 cal |
| Potatoes au Gratin | 1 cup (245 g) | 323 cal |
| Purple Majesty Potatoes | 1 potato (136 g) | 98 cal |
| Red Gold Potatoes | 1 potato (136 g) | 121 cal |
| Red Potatoes | 1 potato (173 g) | 154 cal |
| Roast Potatoes | 1 potato (136 g) | 203 cal |
| Rosemary Potatoes | 1 potato (173 g) | 161 cal |
| Russet Potatoes | 1 potato (173 g) | 168 cal |
| Russian Banana Potatoes | 1 potato (136 g) | 91 cal |
| Rösti | 1 roesti (100 g) | 138 cal |
| Sweet Potato | 1 potato (114 g) | 105 cal |
| White Potatoes | 1 potato (138 g) | 130 cal |
| Yams | 1 cup (136 g) | 158 cal |
| Yukon Gold Potatoes | 1 potato (136 g) | 112 cal |
Vegetables
There is no doubt that vegetables should be a regular part of everyone’s diet. This calorie chart explains why.
There are very few calories in a large portion of vegetables, but they contain a lot of vitamins, minerals, and other nutrients.
In addition to carbohydrates, vegetables also contain a small amount of healthy fat and protein. Also, they provide valuable dietary fiber; that’s one reason why artichokes, starchy vegetables like potatoes, and leafy greens like kale are high in nutrients.
Many superfoods contain an entire day’s worth of essential nutrients. One medium sweet potato contains over 500% of the recommended daily amount of vitamin A. Broccoli packs over twice the recommended daily amount of vitamin C.
A vegetarian or vegan diet should include plenty of spinach; it contains three grams of protein per half-cup. Is there a better way to add protein to a fresh vegetable salad without gaining weight?
Since fresh fruits are not sold with nutrition facts, the information below will help you figure out which vegetables will fit best into your healthy eating plan.
| Food | Serving | Calories |
| Artichoke | 1 artichoke (128 g) | 60 cal |
| Arugula | 1 leaf (2 g) | 1 cal |
| Asparagus | 1 spear (12 g) | 2 cal |
| Aubergine | 1 aubergine (458 g) | 115 cal |
| Beetroot | 1 beet (82 g) | 35 cal |
| Bell Pepper | 1 pepper (73 g) | 15 cal |
| Black Olives | 1 olive (2.7 g) | 2 cal |
| Broccoli | 1 bunch (608 g) | 207 cal |
| Brussels Sprouts | 1 sprout (19 g) | 8 cal |
| Cabbage | 1 head (908 g) | 227 cal |
| Capsicum | 1 pepper (45 g) | 12 cal |
| Carrot | 1 carrot (61 g) | 25 cal |
| Cauliflower | 1 floweret (13 g) | 3 cal |
| Celery | 1 stalk (40 g) | 6 cal |
| Chard | 1 leaf (48 g) | 9 cal |
| Cherry Tomato | 1 cherry tomato (20 g) | 20 cal |
| Chicory | 1 head (53 g) | 38 cal |
| Chinese Cabbage | 1 head (840 g) | 134 cal |
| Chives | 1 tbsp, chopped (3 g) | 1 cal |
| Collard Greens | 1 cup, raw (36 g) | 12 cal |
| Corn | 1 cup (154 g) | 562 cal |
| Courgette | 1 courgette (196 g) | 33 cal |
| Creamed Spinach | 1 cup (200 g) | 148 cal |
| Cucumber | 1 cucumber (410 g) | 66 cal |
| Eggplant | 1 eggplant (458 g) | 115 cal |
| Endive | 1 head (513 g) | 87 cal |
| Fennel | 1 bulb (234 g) | 73 cal |
| Garlic | 1 clove (3 g) | 4 cal |
| Gherkin | 1 gherkin (65 g) | 9 cal |
| Gourd | 1 gourd (771 g) | 108 cal |
| Green Beans | 1 cup (110 g) | 34 cal |
| Green Olives | 1 olive (2.7 g) | 2 cal |
| Green Onion | 1 green onion (15 g) | 5 cal |
| Horseradish | 1 tbsp (15 g) | 7 cal |
| Kale | 1 cup, chopped (67 g) | 33 cal |
| Kohlrabi | 1 kohlrabi (400 g) | 108 cal |
| Kumara | 1 kumara (130 g) | 112 cal |
| Leek | 1 leek (89 g) | 54 cal |
| Lettuce | 1 head (600 g) | 90 cal |
| Mushrooms | 1 mushroom (5.4 g) | 1 cal |
| Mustard Greens | 1 cup, chopped (56 g) | 15 cal |
| Nori | 1 sheet (2.6 g) | 1 cal |
| Okra | 1 pod (12 g) | 4 cal |
| Olives | 1 olive (2.7 g) | 2 cal |
| Onion | 1 onion (85 g) | 34 cal |
| Parsnips | 1 parsnip (170 g) | 128 cal |
| Peas | 1 cup (98 g) | 79 cal |
| Pepper | 1 pepper (75 g) | 20 cal |
| Potato | 1 potato (213 g) | 164 cal |
| Pumpkin | 1 pumpkin (196 g) | 51 cal |
| Radishes | 1 radish (4.5 g) | 1 cal |
| Red Cabbage | 1 leaf (22 g) | 7 cal |
| Rutabaga | 1 rutabaga (386 g) | 147 cal |
| Shallots | 1 shallot (25 g) | 18 cal |
| Spinach | 1 bunch (340 g) | 78 cal |
| Squash | 1 squash (196 g) | 88 cal |
| Sweet Potato | 1 potato (130 g) | 112 cal |
| Tomato | 1 tomato (111 g) | 20 cal |
| Turnip Greens | 1 turnip green (170 g) | 34 cal |
| Turnips | 1 turnip (122 g) | 34 cal |
| Wasabi | 1 root (169 g) | 184 cal |
| Winter Squash | 1 squash (431 g) | 147 cal |
| Zucchini | 1 zucchini (196 g) | 33 cal |
3. Fast Food Calories
This category of food is named after a popular style of quick-service restaurant that prepares food in minutes and usually has a drive-through window.
Many fast food products are very high in calories, and their serving sizes are often larger than what one would prepare at home.
Fast food’s calories can be inflated by added fat and sugar, and as with most convenience foods, the products are also loaded with sodium and other preservatives.
Fast food menus typically contain items with low nutritional value or empty calories. French fries are a prime example due to their high-calorie density, both in fat and simple starch; a large order can contain as many calories as a main meal.
The calorie chart shows fast-food restaurants can also serve lighter fare, for example, grilled chicken salads, but it’s still wise to check the nutrition facts for large amounts of sugar and fat, which can be hidden in salad dressings.
| Food | Serving | Calories |
| Arby’s Grand Turkey Club | 1 sandwich (233 g) | 489 cal |
| Arby’s Reuben | 1 sandwich (308 g) | 641 cal |
| Arby’s Roast Beef Classic | 1 burger (154 g) | 360 cal |
| Arby’s Roast Beef Max | 1 burger (154 g) | 360 cal |
| BBQ Rib | 1 rib (67 g) | 142 cal |
| Bean Burrito | 1 burrito (190 g) | 380 cal |
| Big N’ Tasty | 1 sandwich (232 g) | 517 cal |
| Bratwurst | 1 piece (85 g) | 283 cal |
| Burger King Angry Whopper | 1 burger (290 g) | 740 cal |
| Burger King Double Whopper | 1 burger (374 g) | 894 cal |
| Burger King Double Whopper with Cheese | 1 sandwich (399 g) | 994 cal |
| Burger King Original Chicken Sandwich | 1 sandwich (219 g) | 659 cal |
| Burger King Premium Alaskan Fish Sandwich | 1 burger (228 g) | 591 cal |
| Burger King Triple Whopper | 1 burger (547 g) | 1471 cal |
| Burger King Whopper | 1 burger (291 g) | 672 cal |
| Burger King Whopper Jr. | 1 burger (148 g) | 346 cal |
| Burger King Whopper with Cheese | 1 burger (315 g) | 759 cal |
| Cheeseburger | 1 burger (156 g) | 410 cal |
| Chicken Breast | 1 piece (71 g) | 116 cal |
| Chicken Fajita | 1 sandwich (222 g) | 326 cal |
| Chicken McNuggets | 1 nugget (16 g) | 48 cal |
| Chicken Nuggets | 1 piece (20 g) | 59 cal |
| Chicken Pizziola | 1 sandwich (320 g) | 451 cal |
| Chicken Sandwich | 1 sandwich (170 g) | 410 cal |
| Chicken Teriyaki Sandwich | 1 sandwich (266 g) | 367 cal |
| Chicken Wings | 1 piece (29 g) | 94 cal |
| Chop Suey | 1 serving (340 g) | 585 cal |
| Curly Fries | 1 serving (128 g) | 398 cal |
| Double Cheeseburger | 1 burger (155 g) | 414 cal |
| Egg Roll | 1 roll (80 g) | 200 cal |
| Falafel | 1 patty (17 g) | 57 cal |
| Filet-o-Fish | 1 sandwich (142 g) | 400 cal |
| Fish and Chips | 1 serving (300 g) | 585 cal |
| Fish Sandwich | 1 sandwich (158 g) | 431 cal |
| French Fries | 1 serving (71 g) | 222 cal |
| Grilled Chicken Salad | 1 salad (305 g) | 268 cal |
| Ham Sandwich | 1 sandwich (146 g) | 352 cal |
| Hamburger | 1 sandwich (110 g) | 279 cal |
| Hot Dog | 1 hot dog (116 g) | 312 cal |
| Italian BMT | 1 sandwich (224 g) | 410 cal |
| Lasagna | 1 piece (130 g) | 172 cal |
| McDonald’s Big Mac | 1 burger (219 g) | 561 cal |
| McDonald’s Cheeseburger | 1 sandwich (114 g) | 300 cal |
| McDonald’s Chicken Nuggets | 1 nugget (16 g) | 48 cal |
| McDonald’s Double Cheeseburger | 1 burger (155 g) | 437 cal |
| McDonald’s Filet-o-Fish | 1 sandwich (142 g) | 391 cal |
| McDonald’s McChicken | 1 burger (143 g) | 359 cal |
| McDonald’s McDouble | 1 burger (160 g) | 403 cal |
| McDonald’s McMuffin Egg | 1 burger (129 g) | 290 cal |
| McDonald’s McRib | 1 sandwich (170 g) | 451 cal |
| McDonald’s Mighty Wings | 1 wing (31 g) | 95 cal |
| McRib | 1 sandwich (170 g) | 451 cal |
| Meatball Sandwich | 1 sandwich (299 g) | 481 cal |
| Nachos with Cheese | 10 nachos (188 g) | 575 cal |
| Onion Rings | 1 ring (6.5 g) | 25 cal |
| Poutine | 1 serving (225 g) | 511 cal |
| Smoked Salmon | 1 oz. (28.35 g) | 44 cal |
| Spicy Italian | 1 sandwich (219 g) | 480 cal |
| Subway Club Sandwich | 1 sandwich (238 g) | 312 cal |
| Tortilla Wrap | 1 wrap (63 g) | 171 cal |
| Tuna | 1 oz. (28.35 g) | 24 cal |
| Turkey | 1 oz. (28.35 g) | 29 cal |
| Veggie Burger | 1 burger (215 g) | 389 cal |
| Veggie Delight | 1 sandwich (166 g) | 229 cal |
| Veggie Patty | 1 sandwich (247 g) | 963 cal |
| Wendy’s Baconator | 1 burger (276 g) | 839 cal |
| Wendy’s Jr. Bacon Cheeseburger | 1 burger (161 g) | 420 cal |
| Wendy’s Jr. Cheeseburger | 1 burger (129 g) | 290 cal |
| Wendy’s Son of Baconator | 1 burger (218 g) | 700 cal |
| Whopper | 1 burger (291 g) | 672 cal |
| Zinger | 1 sandwich (202 g) | 517 cal |
| Zinger Burger | 1 sandwich (202 g) | 517 cal |
4. Dairy Products
Milk
Milk is harvested from many animals, but cows’ milk is the most commonly consumed. Dairy products in this calorie chart, unless otherwise noted, are made with cows’ milk.
There is a good balance of fat, carbohydrates, and protein in dairy products, and they are also a good source of calcium, riboflavin, and vitamin B12. Other milk varieties, like skim, have some or all fat removed, thus reducing calories.
Dairy products like heavy cream and buttermilk, however, contain more fat. A major component of milk is lactose, a natural sugar that many people’s digestive systems are sensitive to.
Almond milk and coconut milk are good vegan plant-based milk substitutes, although they have different nutritional values from milk obtained from animal sources.
You can find specific information about fats, protein, and carbohydrates on the nutrition label of dairy alternatives.
| Food | Serving | Calories |
| Almond Milk | 1 cup (235 ml) | 40 cal |
| Buttermilk | 1 cup (254 ml) | 157 cal |
| Chocolate Mousse | 1/2 cup (202 g) | 455 cal |
| Coconut Milk | 1 cup (240 ml) | 552 cal |
| Coffee Creamer | 1 tbsp (15 g) | 29 cal |
| Condensed Milk | 1 cup (306 g) | 982 cal |
| Cottage Cheese | 1 cup (210 g) | 206 cal |
| Cream | 1 tbsp (15 g) | 36 cal |
| Creme Fraiche | 1 tbsp (14 g) | 55 cal |
| Curd | 1 cup (210 g) | 206 cal |
| Custard | 1/2 cup (141 g) | 172 cal |
| Evaporated Milk | 1 cup (252 g) | 340 cal |
| Goat Milk | 1 cup (244 g) | 168 cal |
| Hot Chocolate | 1 cup (266 ml) | 237 cal |
| Kefir | 1 cup (246 ml) | 135 cal |
| Lactose-free Milk | 1 cup (250 ml) | 130 cal |
| Lassi | 1 glass (200 ml) | 150 cal |
| Milk | 1 cup (244 ml) | 149 cal |
| Plain Yogurt | 1 container (227 g) | 138 cal |
| Powdered Milk | 1 cup (68 g) | 337 cal |
| Quark | 1 cup (220 g) | 319 cal |
| Rice Milk | 1 cup (245 ml) | 120 cal |
| Rice Pudding | 1 serving (113 g) | 133 cal |
| Semi-skimmed Milk | 1 serving (250 ml) | 125 cal |
| Semolina Pudding | 1 serving (143 g) | 96 cal |
| Skim Milk | 1 cup (247 ml) | 86 cal |
| Sour Cream | 1 tbsp (12 g) | 22 cal |
| Soy Milk | 1 cup (243 ml) | 109 cal |
| Sweetened Condensed Milk | 1 cup (306 ml) | 982 cal |
| Tzatziki | 1 tbsp (15 g) | 18 cal |
| Whipped Cream | 1 tbsp (3 g) | 8 cal |
| Whole Milk | 1 cup (244 ml) | 149 cal |
| Yogurt | 1 container (227 g) | 138 cal |
Cheese
Fat and protein are the main components of cheese, with a very low amount of carbohydrates. The nutritional value of cheese is similar to that of milk, but cheese is higher in calories.
The fat to protein ratio of cheese depends on the type, the animal from which the milk was derived, and whether it was made from full-fat or skim milk.
In the chart below, high-fat cheese is indicated by a greater number of calories per ounce or by a smaller serving size.
Fresh and ripened cheese are divided into different categories, meaning that the cheese undergoes an aging process (which can take weeks or even years). Also classified by texture (moisture content): soft, semi-soft, and hard.
A ripened cheese like Parmesan is generally higher in calories than a fresh variety like cottage cheese.
A long list of ingredients in the nutrition facts makes it easy to see that processed products like American cheese contain milk fats, whey, cheese cultures, food coloring, and chemical emulsifiers.
Processed cheeses contain more sodium and saturated fat than natural cheeses.
| Food | Serving | Calories |
| American Cheese | 1 slice (21 g) | 31 cal |
| Applewood | 1 slice (20 g) | 82 cal |
| Asiago Cheese | 1 oz. (28.35 g) | 110 cal |
| Babybel | 1 piece (21 g) | 70 cal |
| Blue Cheese | 1 oz. (28.35 g) | 99 cal |
| Brie | 1 slice (30 g) | 100 cal |
| Camembert | 1 slice (30 g) | 90 cal |
| Cheddar | 1 slice (22 g) | 89 cal |
| Cheese Fondue | 1 packet (400 g) | 912 cal |
| Cheese Spread | 1 tbsp (15 g) | 44 cal |
| Cheese Whiz | 1 tbsp (33 g) | 91 cal |
| Chester | 1 oz. (28.35 g) | 108 cal |
| Colby Cheese | 1 cup (132 g) | 520 cal |
| Colby-Jack Cheese | 1 cup (132 g) | 520 cal |
| Cottage Cheese | 1 cup (210 g) | 206 cal |
| Dutch Cheese | 1 oz. (28.35 g) | 110 cal |
| Edam Cheese | 1 package (198 g) | 707 cal |
| Emmentaler | 1 slice (25 g) | 89 cal |
| Feta | 1 oz. (28.35 g) | 74 cal |
| Fontina | 1 slice (30 g) | 117 cal |
| Fresh Mozzarella | 1 slice (28 g) | 78 cal |
| Gjetost | 1 package (227 g) | 1058 cal |
| Goat Cheese | 1 oz. (28.35 g) | 102 cal |
| Gorgonzola | 1 oz. (28.35 g) | 98 cal |
| Gouda | 1 package (198 g) | 705 cal |
| Grated Parmesan | 1 tsp (5 g) | 22 cal |
| Grilled Cheese | 1 piece (83 g) | 291 cal |
| Gruyere | 1 slice (25 g) | 103 cal |
| Halloumi | 1 oz. (28.35 g) | 90 cal |
| Havarti | 1 slice (28 g) | 104 cal |
| Italian Cheese | 1 serving (30 g) | 119 cal |
| Jarlsberg | 1 oz. (28.35 g) | 99 cal |
| Maasdam Cheese | 1 slice (18 g) | 62 cal |
| Manchego Cheese | 1 serving (28 g) | 90 cal |
| Monterey | 1 cup (132 g) | 492 cal |
| Monterey Jack Cheese | 1 cup (132 g) | 492 cal |
| Mozzarella | 1 slice (28 g) | 78 cal |
| Muenster Cheese | 1 slice (28 g) | 103 cal |
| Neufchatel | 1 package (85 g) | 215 cal |
| Parmesan | 1 tsp (5 g) | 22 cal |
| Pecorino | 1 tbsp (5 g) | 19 cal |
| Provolone | 1 slice (28 g) | 98 cal |
| Raclette Cheese | 1 slice (25 g) | 89 cal |
| Ricotta | 1 cup (246 g) | 428 cal |
| Romano | 5 package (142 g) | 550 cal |
| Roquefort | 1 oz. (28.35 g) | 103 cal |
| Sheep Cheese | 1 oz. (28.35 g) | 102 cal |
| Soft Cheese | 1 oz. (28.35 g) | 75 cal |
| Stilton Cheese | 1 oz. (28.35 g) | 110 cal |
| String Cheese | 1 stick (28 g) | 70 cal |
| Swiss Cheese | 1 slice (25 g) | 95 cal |
| White Cheddar | 1 cup (132 g) | 532 cal |
| Wisconsin Cheese | 1 oz. (28.35 g) | 109 cal |
Ice Cream
Desserts like ice cream are typically calorie dense and contain a lot of sugar. As a dairy product, ice cream offers a few nutritional benefits like calcium and protein; check the nutrition facts on the product packaging for exact amounts.
That doesn’t mean frozen dairy desserts are healthy since most of the calories in ice cream come from fat and processed sugar.
Ice cream is usually eaten plain, as with the ever-popular flavors chocolate and vanilla, but it’s also common now to add mix-ins like candy and nuts, or toppings like hot fudge.
There’s a good chance that a product with lots of these additional ingredients, such as Snickers ice cream, will have a lot of calories, as indicated on the calorie chart.
Low-calorie items are made with low-fat milk or, in the case of soft serve, include more air in the mixing process.
Alternative vegan milks, such as soy milk and coconut milk, can also be found, but these also contain just as much sugar and are therefore low in nutritional value.
| Food | Serving | Calories |
| Baskin-Robbins | 1 scoop (71 g) | 170 cal |
| Ben and Jerry’s | 1 scoop (92 g) | 210 cal |
| Butter Pecan Ice Cream | 1 scoop (113 g) | 280 cal |
| Carvel | 1 cup (212 g) | 449 cal |
| Chocolate Chip Ice Cream | 1 scoop (72 g) | 155 cal |
| Chocolate Ice Cream | 1 scoop (72 g) | 156 cal |
| Ciao Bella | 1 cup (220 g) | 240 cal |
| Coffee Ice Cream | 1 scoop (72 g) | 170 cal |
| Cold Stone Creamery | 1 scoop (142 g) | 329 cal |
| Cookie Dough Ice Cream | 1/2 cup (65 g) | 130 cal |
| Crunchie McFlurry | 1 mcflurry (183 g) | 318 cal |
| Dairy Milk McFlurry | 1 mcflurry (183 g) | 340 cal |
| Dippin Dots | 1 cup (170 g) | 381 cal |
| Double Rainbow | 1 scoop (72 g) | 185 cal |
| Drumsticks | 1 cone (141 g) | 360 cal |
| French Vanilla Ice Cream | 1 scoop (72 g) | 145 cal |
| Friendly’s | 1 scoop (66 g) | 140 cal |
| Healthy Choice | 1 bar (64 g) | 80 cal |
| Hot Fudge Sundae | 1 sundae (179 g) | 333 cal |
| Ice Cream Sandwich | 1 bar (112 g) | 265 cal |
| Ice Cream Sundae | 1 sundae (178 g) | 253 cal |
| Ice Milk | 1 scoop (103 g) | 164 cal |
| Magnolia | 1 scoop (72 g) | 166 cal |
| Magnum | 1 magnum (86 g) | 258 cal |
| Magnum Almond | 1 magnum (86 g) | 271 cal |
| Magnum Double Caramel | 1 magnum (86 g) | 305 cal |
| Magnum Double Chocolate | 1 magnum (86 g) | 327 cal |
| Magnum Gold | 1 magnum (85 g) | 290 cal |
| Magnum White | 1 magnum (86 g) | 255 cal |
| McFlurry | 1 mcflurry (134 g) | 205 cal |
| McFlurry Oreo | 1 mcflurry (183 g) | 340 cal |
| Mini Milk | 1 mini milk (25 g) | 30 cal |
| Mint Chocolate Chip Ice Cream | 1 scoop (72 g) | 172 cal |
| Rocky Road Ice Cream | 1 scoop (113 g) | 290 cal |
| Schwan’s | 1 scoop (72 g) | 177 cal |
| Smarties McFlurry | 1 mcflurry (202 g) | 400 cal |
| Snickers Ice Cream | 1 bar (50 g) | 180 cal |
| Soft Serve | 1 cup (86 g) | 191 cal |
| Solero | 1 solero (75 g) | 75 cal |
| Strawberry Ice Cream | 1 scoop (72 g) | 170 cal |
| Strawberry Sundae | 1 sundae (178 g) | 281 cal |
| Sundae | 1 scoop (72 g) | 155 cal |
| Turkey Hill | 1 sandwich (70 g) | 190 cal |
| Vanilla Cone | 1 cone (142 g) | 230 cal |
| Vanilla Ice Cream | 1 scoop (72 g) | 145 cal |
Yogurt
Yogurt is a thick, creamy dairy product made by fermenting animal milk or plant-based milk with bacterial cultures.
Yogurt is traditionally made from cows’ milk, so it contains nutritional benefits like calcium and protein; see the milk and dairy calorie chart for more information.
Besides giving yogurt a tangy taste, the bacteria in yogurt are also very healthy for the digestive system. An active culture yogurt, whose nutrition facts are listed near the product packaging, can support a healthy immune system.
While yogurt itself is very nutritious, flavored varieties and premade parfaits can contain a lot of added sugar. Check the nutrition label to make sure there isn’t another teaspoon or more of simple table sugar or corn syrup in the yogurt.
It doesn’t add many calories, but it will have a negative effect on blood sugar levels. Mix plain yogurt with fresh fruit, granola, syrups, and other natural flavors to control sugar and calorie intake.
For baking, yogurt can replace butter or oil, and it can substitute for mayonnaise and sour cream. The fat in yogurt can contribute to a lot of calories, but fat-free varieties are also available.
| Food | Serving | Calories |
| Activia | 1 container (113 g) | 84 cal |
| Activia Lemon | 1 container (113 g) | 113 cal |
| Activia Strawberry | 1 container (113 g) | 110 cal |
| Aloe Vera Yogurt | 1 container (227 g) | 193 cal |
| Ayran | 1 cup (200 ml) | 84 cal |
| Bircher Muesli Yogurt | 1 container (227 g) | 247 cal |
| Blueberry Yogurt | 1 container (227 g) | 238 cal |
| Cherry Yogurt | 1 container (227 g) | 220 cal |
| Chocolate Yogurt | 1 container (227 g) | 291 cal |
| Cream Yogurt | 1 container (113 g) | 140 cal |
| Creamy Yogurt | 1 container (227 g) | 204 cal |
| Diet Yogurt | 1 container (227 g) | 123 cal |
| Fruit Yogurt | 1 container (227 g) | 220 cal |
| Greek Yogurt | 1 container (150 g) | 80 cal |
| Low-Fat Yogurt | 1 container (227 g) | 143 cal |
| Mocca Yogurt | 1 container (227 g) | 227 cal |
| Organic Yogurt | 1 container (227 g) | 170 cal |
| Peach Yogurt | 1 container (113 g) | 110 cal |
| Plain Yogurt | 1 container (227 g) | 138 cal |
| Probiotic Yogurt | 1 container (113 g) | 90 cal |
| Skim Milk Yogurt | 1 container (227 g) | 127 cal |
| Stracciatella Yogurt | 1 container (227 g) | 316 cal |
| Strawberry Yogurt | 1 container (227 g) | 227 cal |
| Vanilla Yogurt | 1 container (227 g) | 229 cal |
| Yogurt | 1 container (227 g) | 138 cal |
| Yogurt Corner | 1 container (135 g) | 161 cal |
| Yoplait Boston Cream Pie | 1 container (170 g) | 153 cal |
| Yoplait French Vanilla | 1 container (170 g) | 170 cal |
| Yoplait Greek Blueberry | 1 container (170 g) | 170 cal |
| Yoplait Greek Coconut | 1 container (170 g) | 170 cal |
| Yoplait Greek Strawberry | 1 container (170 g) | 170 cal |
| Yoplait Greek Vanilla | 1 container (170 g) | 170 cal |
| Yoplait Harvest Peach | 1 container (170 g) | 170 cal |
| Yoplait Key Lime Pie | 1 container (170 g) | 170 cal |
| Yoplait Mango | 1 container (170 g) | 170 cal |
| Yoplait Mixed Berry | 1 container (170 g) | 170 cal |
| Yoplait Pina Colada | 1 container (170 g) | 170 cal |
| Yoplait Strawberry | 1 container (170 g) | 170 cal |
| Yoplait Strawberry Banana | 1 container (170 g) | 170 cal |
| Yoplait Strawberry Cheesecake | 1 container (170 g) | 170 cal |
5. Meat
Beef & Veal
Beef and veal, which are both meat products from cattle, contain fat and protein. The amounts depend on the exact cut, the part of the animal from which the meat is taken.
Use the calorie chart to determine which ones have a greater number of calories (indicating more fat). One gram of protein contains four calories, while one gram of fat contains nine calories.
This nutritional value may also be represented on the product or nutrition label, especially on ground beef, with a percentage such as 85% lean, which means 15% is fat.
Although beef contains slightly more iron and zinc per serving than other red meats, all red meats are good sources of iron and zinc.
However, veal is the better source of B-vitamins like niacin and riboflavin. It’s recommended to eat only two to four servings (three ounces) of beef and veal a week in a standard healthy diet, since it’s high in saturated fats.
You can find out which varieties of beef suit your diet needs by checking the nutrition facts.
| Food | Serving | Calories |
| Beef | 6 oz. (168 g) | 287 cal |
| Beef Brisket | 1 piece (178 g) | 244 cal |
| Beef Fillet | 6 oz. (168 g) | 318 cal |
| Beef Goulash | 1 cup (227 g) | 279 cal |
| Beef Minute Steak | 6 oz. (168 g) | 223 cal |
| Beef Neck | 1 piece (224 g) | 477 cal |
| Beef Pancreas | 1 piece (222 g) | 602 cal |
| Beef Patty | 1 patty (64 g) | 158 cal |
| Beef Prime Rib | 1 piece (278 g) | 1123 cal |
| Beef Ribs | 1 rib (340 g) | 666 cal |
| Beef Sirloin | 1 serving (85 g) | 155 cal |
| Beef Suet | 1 oz. (28 g) | 239 cal |
| Beef Tallow | 1 cup (205 g) | 1849 cal |
| Beef Thymus | 1 piece (381 g) | 1215 cal |
| Beef Tripe | 1 serving (85 g) | 80 cal |
| Chuck Roast | 1 piece (224 g) | 316 cal |
| Chuck Steak | 1 piece (340 g) | 466 cal |
| Filet Mignon | 6 oz. (168 g) | 348 cal |
| Flank Steak | 1 steak (320 g) | 621 cal |
| Ground Beef | 6 oz. (168 g) | 405 cal |
| Ground Chuck | 6 oz. (168 g) | 420 cal |
| Ground Round | 6 oz. (168 g) | 356 cal |
| Minced Veal | 6 oz. (168 g) | 240 cal |
| Porterhouse Steak | 1 steak (320 g) | 790 cal |
| Rib Eye Steak | 1 steak (281 g) | 610 cal |
| Roast Beef | 1 slice (341 g) | 638 cal |
| Rump Steak | 1 steak (205 g) | 351 cal |
| Skirt Steak | 6 oz. (168 g) | 344 cal |
| Stew Beef | 1 lb. (454 g) | 867 cal |
| Strip Steak | 3 slices (34 g) | 40 cal |
| T-Bone-Steak | 6 oz. (168 g) | 371 cal |
| Veal | 1 piece (291 g) | 821 cal |
| Veal Breast | 1 piece (291 g) | 821 cal |
| Veal Leg | 1 piece (272 g) | 574 cal |
| Veal Roast Beef | 1 piece (208 g) | 364 cal |
| Veal Shank | 1 piece (223 g) | 395 cal |
| Veal Shoulder | 1 piece (283 g) | 518 cal |
| Veal Sirloin | 1 piece (183 g) | 373 cal |
| Veal Tenderloin | 1 piece (229 g) | 497 cal |
Whitefish and chicken breast have the lowest calories per ounce. Red meats, such as lamb and pork, tend to be higher in calories per ounce.
In addition, they are higher in saturated fat, which indicates a slightly lower nutritional value. Red meat consumption should be limited to a few times per week.
As an ideal source of protein, meat contains all essential amino acids. Additionally, meat is a good source of vitamin B12, iron, and zinc.
For more information on nutrition facts for sauces and seasonings, check nutrition facts on prepared meat.
| Food | Serving | Calories |
| Alligator | 1 serving (153 g) | 355 cal |
| Beef | 1 steak (164 g) | 407 cal |
| Beef Brisket | 1 piece (1780 g) | 4308 cal |
| Beef Jerky | 1 piece (20 g) | 82 cal |
| Beef Ribs | 1 piece (225 g) | 536 cal |
| Beef Tenderloin | 1 steak (140 g) | 305 cal |
| Chicken | 1/2 chicken (334 g) | 731 cal |
| Chicken Breast | 1 breast (200 g) | 344 cal |
| Chicken Drumstick | 1 drumstick (71 g) | 131 cal |
| Chicken Fat | 1 cup (205 g) | 1841 cal |
| Chicken Giblets | 1 cup (145 g) | 229 cal |
| Chicken Gizzards | 1 cup (145 g) | 212 cal |
| Chicken Leg | 1 leg (199 g) | 346 cal |
| Chicken Liver | 1 liver (44 g) | 73 cal |
| Chicken Meat | 1 breast (200 g) | 344 cal |
| Chicken Thigh | 1 thigh (111 g) | 254 cal |
| Chicken Wing | 1 wing (29 g) | 77 cal |
| Chuck Steak | 1 steak (310 g) | 859 cal |
| Cubed Steak | 1 serving (165 g) | 328 cal |
| Duck | 1/2 duck (634 g) | 2137 cal |
| Filet Mignon | 1 fillet (104 g) | 278 cal |
| Flank Steak | 1 steak (188 g) | 365 cal |
| Flat Iron Steak | 1 steak (252 g) | 345 cal |
| Ground Beef | 1 patty (70 g) | 172 cal |
| Ground Round | 1 piece (113 g) | 278 cal |
| Ham | 1 slice (145 g) | 236 cal |
| New York Strip Steak | 1 steak (214 g) | 426 cal |
| Ostrich | 1 serving (85 g) | 123 cal |
| Pork | 1 chop (185 g) | 363 cal |
| Pork Baby Back Ribs | 1 rib (70 g) | 148 cal |
| Pork Chops | 1 chop (131 g) | 257 cal |
| Pork Country-Style Ribs | 1 rib (60 g) | 148 cal |
| Pork Loin | 1 chop (83 g) | 169 cal |
| Pork Roast | 1 roast (830 g) | 2108 cal |
| Pork Steaks | 1 steak (264 g) | 517 cal |
| Roast Beef | 1 roast (515 g) | 721 cal |
| Round Steak | 1 steak (236 g) | 430 cal |
| Schnitzel | 1 schnitzel (130 g) | 203 cal |
| Spare Ribs | 1 rack (1400 g) | 3332 cal |
| Standing Rib Roast | 1 serving (113 g) | 376 cal |
| T-Bone Steak | 1 steak (287 g) | 580 cal |
| Turkey | 1 turkey (3812 g) | 7205 cal |
| Turkey Breast | 1/2 breast (864 g) | 1166 cal |
| Turkey Legs | 1 leg (546 g) | 1136 cal |
| Turkey Steak | 1 steak (170 g) | 321 cal |
| Turkey Wings | 1 wing (24 g) | 53 cal |
Poultry & Fowl
Often recommended as one of the healthiest and leanest forms of animal protein, this food category includes meat specifically derived from birds.
Poultry refers to domesticated birds that are kept to harvest eggs and meat. Game birds that are hunted rather than raised are often referred to as fowl.
Chicken, ducks, and turkey are the most common poultry, but geese and quail are also eaten frequently in certain cuisines (e.g., French). Also farmed are large birds like ostriches and emus, which are included in the calorie chart.
Meat nutrition facts vary depending on the animal and region from which it comes. A low-calorie, low-fat source of complete protein, chicken and turkey breast are commonly recommended for diets.
The part of poultry that contains the most fat and cholesterol is the skin, and the thighs contain more fat than protein. Most of the fat in poultry, including monounsaturated fats, are healthy.
Poultry and fowl meat is, therefore, a great source of protein for all non-vegetarian diets, but check the nutrition label on pre-made meals to determine the amount of calories.
| Food | Serving | Calories |
| Capon | 1 capon (1418 g) | 3247 cal |
| Chicken | 1/2 chicken (334 g) | 731 cal |
| Chicken Breast | 1 breast (200 g) | 344 cal |
| Chicken Drumsticks | 1 drumstick (71 g) | 131 cal |
| Chicken Gizzards | 1 cup (145 g) | 223 cal |
| Chicken Legs | 1 leg (199 g) | 346 cal |
| Chicken Thighs | 1 thigh (111 g) | 254 cal |
| Chicken Wings | 1 wing (53 g) | 141 cal |
| Cornish Hens | 1 duck (257 g) | 666 cal |
| Dove | 1 serving (100 g) | 213 cal |
| Duck | 1/2 duck (634 g) | 2137 cal |
| Duck Breast | 1 breast (73 g) | 147 cal |
| Emu | 1 steak (394 g) | 599 cal |
| Goose | 1/2 goose (591 g) | 1803 cal |
| Guinea-Fowl | 1/2 guinea (345 g) | 545 cal |
| Ostrich | 1 serving (85 g) | 123 cal |
| Ostrich Meat | 1 serving (85 g) | 123 cal |
| Pheasant | 1 serving (100 g) | 239 cal |
| Pheasant Breast | 1/2 breast (182 g) | 242 cal |
| Pheasant Leg | 1 leg (107 g) | 256 cal |
| Pigeon | 1 pigeon (199 g) | 283 cal |
| Poularde | 1 serving (100 g) | 200 cal |
| Quail | 1 quail (92 g) | 209 cal |
| Quail Breast | 1 breast (56 g) | 69 cal |
| Rhea | 1 serving (100 g) | 160 cal |
| Turkey | 1 turkey (3812 g) | 7205 cal |
| Turkey Breast | 1/2 breast (864 g) | 1166 cal |
| Turkey Cutlet | 1 cutlet (113 g) | 214 cal |
| Turkey Drumsticks | 1 serving (100 g) | 208 cal |
| Turkey Legs | 1 leg (546 g) | 1136 cal |
| Turkey Steak | 1 steak (170 g) | 321 cal |
| Turkey Wings | 1 wing (24 g) | 53 cal |
| Wild Duck | 1/2 duck (270 g) | 570 cal |
Sausage Calories
Sausage, a food product made from ground meat, can be made from nearly any animal or vegetarian meat substitute.
Due to this, the amount of calories and fat in sausages differs significantly based on the composition. However, all sausages are rich in complete proteins.
To determine the nutritional value of specific types of sausage, look at the primary meat, for example, chicken or pork.
They can be made from any cut of meat, such as turkey breast for low-fat sausages, but they are often made from excess meat after butchering.
Hot dogs and blood sausages often contain offal such as head meat and congealed blood. However, not all sausages are made from these less desirable animal byproducts.
Traditionally, sausages are filled with intestinal casing, but that is not always the case. Due to the fact that sausage can be made with almost any ingredient, the calorie chart below should be used as a guide.
Make sure to read nutrition labels for specific ingredients and other information, such as fat content, calorie count, and indications of preservatives, such as sodium, which may or may not pose a cancer risk.
| Food | Serving | Calories |
| Andouille | 1 link (85 g) | 197 cal |
| Bacon | 1 slice (26 g) | 106 cal |
| Black Pudding | 1 slice (25 g) | 95 cal |
| Blood Sausage | 1 slice (25 g) | 95 cal |
| Bockwurst | 1 sausage (91 g) | 274 cal |
| Boiled Ham | 1 serving (63 g) | 66 cal |
| Bologna | 1 slice (23 g) | 57 cal |
| Boudin | 1 oz. (28.35 g) | 54 cal |
| Bratwurst | 1 bratwurst (66 g) | 196 cal |
| Brawn | 1 slice (28 g) | 44 cal |
| Breakfast Sausage Links | 1 link (13 g) | 44 cal |
| Cheese Pastry | 1 pastry (71 g) | 266 cal |
| Chicken Breast | 1 slice (21 g) | 17 cal |
| Chicken Meat | 1 slice (21 g) | 17 cal |
| Chicken Salad | 1 serving (344 g) | 279 cal |
| Chorizo | 1 oz. (28.35 g) | 127 cal |
| Cooked Ham | 1 oz. (28.35 g) | 37 cal |
| Corned Beef | 1 slice (28 g) | 43 cal |
| Cumberland Sausage | 1 sausage (30 g) | 75 cal |
| Frankfurters | 1 frankfurter (45 g) | 137 cal |
| Garlic Sausage | 1 slice (13 g) | 22 cal |
| Hot Dogs | 1 hot dog (52 g) | 145 cal |
| Hot Sausage | 1 serving (55 g) | 142 cal |
| Italian Sausage | 1 link (84 g) | 125 cal |
| Jerky | 1 piece (20 g) | 82 cal |
| Kielbasa | 1 link (75 g) | 232 cal |
| Knackwurst | 1 link (72 g) | 221 cal |
| Landjaeger | 1 landjaeger (56.8 g) | 197 cal |
| Linguica | 1 oz. (28.35 g) | 79 cal |
| Liver Pate | 1 tbsp (13 g) | 41 cal |
| Liverwurst | 1 slice (18 g) | 59 cal |
| Luncheon Meat | 1 slice (9.3 g) | 11 cal |
| Mettwurst | 1 serving (28 g) | 87 cal |
| Mortadella | 1 slice (15 g) | 47 cal |
| Pastrami | 1 slice (29 g) | 39 cal |
| Pepperoni | 1 slice (2 g) | 10 cal |
| Polish Sausage | 1 serving (76 g) | 229 cal |
| Pork | 1 slice (21 g) | 52 cal |
| Pork Roll | 1 slice (43 g) | 130 cal |
| Prosciutto | 1 slice (9 g) | 18 cal |
| Ring Bologna | 1 oz. (28.35 g) | 80 cal |
| Salami | 1 slice (12.3 g) | 40 cal |
| Sausage | 1 sausage (16 g) | 37 cal |
| Smoked Sausage | 1 serving (76 g) | 229 cal |
| Souse | 1 slice (28 g) | 44 cal |
| Spam | 1 serving (56 g) | 176 cal |
| Weisswurst | 1 link (113 g) | 354 cal |
6. Cereal Products
Cereal Products Calories
Whole grains, such as wheat, barley, and corn, as well as products made with those simple ingredients, such as pretzels and waffles, are included in this calorie chart.
Although cereal products can contain different amounts of fat and protein, the majority of calories come from carbohydrates.
It is recommended to consume several servings of whole grains a day due to the health benefits of dietary fiber, such as supporting the digestion system and regulating insulin resistance.
One cup of cooked amaranth or quinoa contains 9 grams of protein. There is very little unsaturated fat in cereal products, and thus they contain a moderate amount of calories.
When cereal grains are processed to remove the bran, such as in whole wheat flour or cornmeal, much of the nutrition value of the grain is lost, but calories are not lost.
A cereal product’s nutrition facts will indicate if it is fortified with vitamins and minerals, and the ingredients list will specify whether it is whole or refined.
| Food | Serving | Calories |
| Amaranth | 1 cup (193 g) | 716 cal |
| Barley | 1 cup (157 g) | 556 cal |
| Barley Groats | 1 cup (31 g) | 31 cal |
| Brown Rice | 1 cup (195 g) | 757 cal |
| Buckwheat | 1 cup (170 g) | 583 cal |
| Buckwheat Groats | 1 cup (164 g) | 567 cal |
| Corn Waffles | 1 waffle (40 g) | 110 cal |
| Cornmeal | 1 cup (122 g) | 442 cal |
| Cornstarch | 1 cup (128 g) | 488 cal |
| Couscous | 1 cup (173 g) | 650 cal |
| Cracker | 1 cracker (7 g) | 35 cal |
| Durum Wheat Semolina | 1 tbsp (30 g) | 119 cal |
| Flaxseed | 1 cup (168 g) | 897 cal |
| Freekeh | 1 cup (160 g) | 832 cal |
| Gluten | 1 oz. (28 g) | 104 cal |
| Grissini | 1 grissini (5 g) | 20 cal |
| Kamut | 1 cup (186 g) | 627 cal |
| Millet | 1 cup (128 g) | 484 cal |
| Millet Flour | 1 cup (140 g) | 521 cal |
| Millet Gruel | 1 cup (174 g) | 80 cal |
| Oat Bran | 1 cup (94 g) | 231 cal |
| Pearl Barley | 1 cup (157 g) | 553 cal |
| Polenta | 1 cup (150 g) | 549 cal |
| Prawn Crackers | 1 cracker (3 g) | 16 cal |
| Pretzel Sticks | 20 sticks (12 g) | 46 cal |
| Quinoa | 1 cup (170 g) | 626 cal |
| Rusk | 1 rusk (10 g) | 41 cal |
| Rye Bran | 1 cup (150 g) | 422 cal |
| Sago | 1 oz. (28 g) | 99 cal |
| Savoury Biscuits | 40 grams (40 g) | 139 cal |
| Shortbread | 1 cookie (19 g) | 95 cal |
| Spelt | 1 cup (174 g) | 588 cal |
| Spelt Bran | 1 cup (160 g) | 283 cal |
| Spelt Semolina | 1 cup (167 g) | 601 cal |
| Sunflower Seeds | 1 cup (140 g) | 818 cal |
| Tortilla | 1 tortilla (197 g) | 467 cal |
| Tortilla Chips | 20 chips (32 g) | 160 cal |
| Wheat Bran | 1 cup (58 g) | 125 cal |
| Wheat Germ | 1 cup (113 g) | 432 cal |
| Wheat Gluten | 1 tsp (3 g) | 10 cal |
| Wheat Semolina | 1 cup (167 g) | 601 cal |
| Wheat Starch | 1 cup (110 g) | 386 cal |
| Whole Grain Wheat | 1 cup (120 g) | 407 cal |
| Whole Grain Oat | 1 cup (80 g) | 300 cal |
7. Pasta & Noodles
Noodles and pasta are typically made of flour and water, although they may also contain binding ingredients like eggs.
This food category consists almost entirely of carbohydrate calories because of its basic composition. Most common varieties, such as semolina pasta and rice noodles, are made of simple carbohydrates, which digest quickly and have a high glycemic index.
Whole wheat pasta and brown rice noodles, which have more nutrients but the same amount of calories, are becoming more readily available.
The calorie chart is primarily composed of pasta such as spaghetti, penne, rigatoni, fettuccini, etc. All Italian pasta generally has the same nutritional value, and only the shape and size of the product differ.
The calorie chart also includes noodles and pasta doughs, such as spaetzle, egg noodles, dumpling dough, and pierogi. Italian ravioli, as well as these items, can contain more than just flour, for example, a cheese filling.
Check the nutrition label for information about those ingredients, such as calories, fat, and protein. Make sure you check the serving size, since it may be smaller than you think.
| Food | Serving | Calories |
| Cannelloni | 2 oz. (56 g) | 82 cal |
| Capellini | 2 oz. (56 g) | 198 cal |
| Cappelletti | 2 oz. (56 g) | 92 cal |
| Cellophane Noodles | 1 cup (140 g) | 491 cal |
| Cheese Tortellini | 1 cup (113 g) | 329 cal |
| Dampfnudel | 1 dampfnudel (85 g) | 233 cal |
| Dumpling Dough | 2 oz. (56 g) | 55 cal |
| Durum Wheat Semolina | 2 oz. (56 g) | 222 cal |
| Egg Noodles | 1 cup (38 g) | 146 cal |
| Farfalle | 2 oz. (56 g) | 200 cal |
| Fettuccine | 2 oz. (56 g) | 198 cal |
| Fusilli | 2 oz. (56 g) | 197 cal |
| Glass Noodles | 2 oz. (56 g) | 108 cal |
| Lasagne Sheets | 1 sheet (21 g) | 57 cal |
| Linguine | 2 oz. (56 g) | 200 cal |
| Low Carb Pasta | 2 oz. (56 g) | 158 cal |
| Macaroni | 1 cup (114 g) | 422 cal |
| Manicotti | 2 oz. (56 g) | 200 cal |
| Mostaccioli | 2 oz. (56 g) | 103 cal |
| Orecchiette | 2 oz. (56 g) | 207 cal |
| Orzo | 2 oz. (56 g) | 200 cal |
| Penne | 2 oz. (56 g) | 197 cal |
| Penne Rigate | 2 oz. (56 g) | 207 cal |
| Pierogi | 3 pierogi (100 g) | 200 cal |
| Ravioli | 2 oz. (56 g) | 43 cal |
| Rigatoni | 2 oz. (56 g) | 198 cal |
| Rotini | 2 oz. (56 g) | 198 cal |
| Shells | 1 cup (85 g) | 300 cal |
| Shirataki Noodles | 2 oz. (56 g) | 10 cal |
| Soy Noodles | 2 oz. (56 g) | 121 cal |
| Spaetzle | 2 oz. (56 g) | 206 cal |
| Spaghetti | 2 oz. (56 g) | 207 cal |
| Spinach Tortellini | 1 cup (102 g) | 320 cal |
| Spirelli | 2 oz. (56 g) | 206 cal |
| Tagliatelle | 2 oz. (56 g) | 207 cal |
| Tortellini | 1 cup (113 g) | 329 cal |
| Vermicelli | 2 oz. (56 g) | 206 cal |
| Whole Grain Noodles | 2 oz. (56 g) | 194 cal |
| Whole Grain Spaghetti | 2 oz. (56 g) | 197 cal |
| Ziti | 2 oz. (56 g) | 197 cal |
Amazon’s Top 10 Low-Calorie Snacks That Are Filling and Delicious
The Best Low-Calorie Snacks
Whether you’re craving something salty and sweet or crunchy and crispy, we’ve rounded up the best low-cal snacks you might want to try.
1. Quaker Rice Crisps
Calorie Count: 80-90 cal per serving
You can satisfy your snack cravings with savory cheddar, tangy barbecue, and savory buttermilk ranch Quaker Rice Crisps.
With fewer than 100 calories per bag, these are excellent snacks to keep in your desk drawer at work for those inevitable munchies at 4 o’clock in the afternoon.
These gluten-free crisps also provide 13 to 14 grams of whole grains per serving. The low-cholesterol version is made without high fructose corn syrup.
2. Shrewd Food Protein Puffs
Calorie Count: 90 calories per serving
The recommended daily intake of protein varies with age, height, weight, and activity level, but you can get a good portion of it through Shrewd Food’s protein puffs and crisps, which contain 14 grams of protein per serving.
Tastes similar to a cheese ball, but with just 90 calories, these treats are a tasty way to curb your sweet or savory tooth with flavors such as cookies & cream or baked pizza. They’re also safe for those with gluten, peanut, tree nut, soy, or egg allergies.
3. Jayone Seaweed
Calorie Count: 30 calories per carton
Jayone’s roasted seaweed only has 30 calories per pack. It is dried, then roasted with sesame, corn, and perilla oil and lightly dusted with salt.
Moreover, seaweed is a great source of iodine, which is essential for thyroid function.
4. Blue Diamond Almonds
Calorie Count: 100 calories per pack
These Blue Diamond packs of lightly salted almonds are delicious low-calorie snacks that will fill you up.
Almonds contain antioxidants and vitamin E that help balance your blood sugar and lower your blood pressure and cholesterol.
5. Mario Camacho Pitted Snack Olives
Calorie Counter: 30 calories per serving; two servings per bag
These low-calorie snacks are packed with heart-healthy oils.
They come in two delicious flavors: savory pepper and garlic. They are pitted and packaged without brine. You can enjoy this snack on the go.
6. Krave Beef Jerky
Calorie Counter: 100 calories per serving; 1.5 servings per bag
Many Amazon shoppers rave about Krave’s beef jerky; it’s a delicious, low-carb, low-calorie, and protein-rich snack. It’s also low in fat since it’s made from lean cuts.
The only problem you’ll face with these is deciding which flavor to choose: sea salt original, chili lime, or black cherry barbecue.
7. Frooze Balls
Calorie Count: 49-65 calories per ball
Frooze Balls are the next best thing to snack bars, but without the high calories.
Reviewers say these little pick-me-ups are quite filling since they are made from a combination of fruits, nuts, and seeds.
Six flavors are available – cranberry, dark forest, fudgetastic, peanut butter, lemon cheesecake, and salted maple – so everyone can find one they like. The calorie count can rise if you eat all five in a pack!
CONCLUSION
Create a list of ingredients you’d like to eat that are good for you ahead of your next grocery shopping trip. Compare your options with the calorie charts in the nutrition database, and note which of your favorite foods are nutrient-dense.
Is beef or fish better for you in terms of calories? What can you add to a salad to make it a delicious, low-calorie meal? What makes sweet potatoes more nutritious than white potatoes?
There’s no better time than now to figure out what must be in your ideal healthy diet. Take the first step toward better nutrition by knowing the calorie content of the food that you’re eating. Start now to better shape your future.
The post Understanding the Food Calorie Chart for Survival Food Prepping appeared first on The Prepping Guide.
