Understanding the Food Calorie Chart for Survival Food Prepping

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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

Quaker

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

Shrewd Food

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

Jayone

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

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

Mario Camacho

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

KRAVE

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

Frooze

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.







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