Calorie Chart

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Calorie chart

Whether you’re trying to gain weight, lose weight, or stick to your current weight, you might be tempted to look up the suggested calories per day for your gender, age, and activity level. Calorie counting is an easy way for you to manage your weight. Our calorie chart is easy to read, and you can easily count the calories in food that you eat.

Food Serving Size Calories

The list below shows calories present in the food categories

Fruits:

Fruit Amount Calorie
Apple 1 (4 oz.) 59
Banana 1 (6 oz.) 151
Grapes 1 cup 100
Orange 1 (4 oz.) 53
Pear 1 (5 oz.) 82
Peach 1 (6 oz.) 67
Pineapple 1 cup 82
Strawberry 1 cup 53
Watermelon 1 cup 50

 

Vegetables:

Vegetables Amount Calorie
Asparagus 1 cup 27
Broccoli 1 cup 45
Carrots 1 cup 50
Cucumber 4 cup 17
Eggplant 1 cup 35
Lettuce 1 cup 5
Tomato 1 cup 22

 

Proteins:

Proteins Amount Calorie
Beef, regular, cooked 2 oz. 142
Chicken, cooked 2 oz. 136
Tofu 4 oz. 86
Egg 1 large 78
Fish, Catfish, cooked 2 oz. 136
Pork, cooked 2 oz. 137
Shrimp, cooked 2 oz. 56

 

Common Meals/Snacks:

Common Meals/Snacks Amount Calorie
Bread, white 1 slice (1 oz.) 75
Butter 1 tablespoon 102
Caesar salad 3 cups 551
Cheeseburger 1 sandwich 285
Hamburger 1 sandwich 250
Dark Chocolate 1 oz. 155
Corn 1 cup 132
Pizza 1 slice (14″) 285
Potato 6 oz. 130
Rice 1 cup cooked 206
Sandwich 1 (6″ Subway Turkey Sandwich) 200

 

Beverages/Dairy:

Beverages/Dairy Amount Calorie
Beer 1 can 154
Coca-Cola Classic 1 can 150
Diet Coke 1 can 0
Milk (1%) 1 cup 102
Milk (2%) 1 cup 122
Milk (Whole) 1 cup 146
Orange Juice 1 cup 111
Apple cider 1 cup 117
Yogurt (low-fat) 1 cup 154
Yogurt (non-fat) 1 cup 110
* 1 cup = ~250 millilitres, 1 tablespoon = 14.2 gram

 

Calories Burned from Common Exercises:

Activity (1 hour) 125 lb person 155 lb person 185 lb person
Golf (using cart) 198 246 294
Walking (3.5 mph) 215 267 319
Kayaking 283 352 420
Softball/Baseball 289 359 428
Swimming (free-style, moderate) 397 492 587
Tennis (general) 397 492 587
Running (9-minute mile) 624 773 923
Bicycling (12-14 mph, moderate) 454 562 671
Football (general) 399 494 588
Basketball (general) 340 422 503
Soccer (general) 397 492 587

 

Energy from Common Food Components:

Food Components kJ per gram Calorie (kcal) per gram kJ per ounce Calorie (kcal) per ounce
Fat 37 8.8 1,049 249
Proteins 17 4.1 482 116
Carbohydrates 17 4.1 482 116
Fibre 8 1.9 227 54
Ethanol (drinking alcohol) 29 6.9 822 196
Organic acids 13 3.1 369 88
Polyols (sugar alcohols, sweeteners) 10 2.4 283 68

 


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