Why Tracking Calories Matters
Understanding the calorie content of foods is essential for achieving and maintaining a healthy lifestyle. Whether you are trying to lose weight, build muscle, or maintain your current physique, knowing how many calories you consume daily can help you make informed dietary choices. This comprehensive food calories list provides an easy-to-follow breakdown of common supermarket foods, helping you stay on track with your health goals.
Fruits and Berries: Nutrient-Dense and Low in Calories 🍎🍌🍓
Fruits are packed with vitamins, minerals, and fiber while generally being low in calories. They are an excellent choice for snacking or adding natural sweetness to meals.
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| Food Item | Calories (per 100g) |
|---|---|
| 🍎 Apple | 52 kcal |
| 🍌 Banana | 89 kcal |
| 🔵 Blueberries | 57 kcal |
| 🍇 Grapes | 69 kcal |
| 🥭 Mango | 60 kcal |
| 🍊 Orange | 47 kcal |
| 🍍 Pineapple | 50 kcal |
| 🍓 Strawberries | 32 kcal |
| 🍉 Watermelon | 30 kcal |
Vegetables: Essential for a Balanced Diet 🥦🥕🍅
Vegetables are low in calories yet rich in essential nutrients like fiber, vitamins, and antioxidants. Incorporating them into your diet can enhance digestion and promote overall health.
| Food Item | Calories (per 100g) |
|---|---|
| 🥦 Broccoli | 55 kcal |
| 🥕 Carrots | 41 kcal |
| 🥒 Cucumber | 16 kcal |
| 🥬 Lettuce | 15 kcal |
| 🌶️ Peppers (Bell) | 31 kcal |
| 🥔 Potatoes | 77 kcal |
| 🌿 Spinach | 23 kcal |
| 🍅 Tomatoes | 18 kcal |
| 🥒 Zucchini | 17 kcal |
Protein Sources: Meat, Poultry, and Seafood 🍗🐟🥩
Protein is crucial for muscle maintenance, satiety, and overall health. Here’s a breakdown of common protein-rich foods.
Meat and Poultry (Per 100g, Cooked)
| Food Item | Calories |
|---|---|
| 🥩 Beef (Lean) | 250 kcal |
| 🍗 Chicken Breast | 165 kcal |
| 🥓 Ground Beef | 254 kcal |
| 🐖 Pork Chop | 206 kcal |
| 🦃 Turkey Breast | 135 kcal |
Fish and Seafood (Per 100g, Cooked)
| Food Item | Calories |
|---|---|
| 🐟 Cod | 82 kcal |
| 🐠 Salmon | 208 kcal |
| 🍤 Shrimp | 99 kcal |
| 🐟 Tuna | 132 kcal |
Dairy Products: A Source of Healthy Fats and Calcium 🥛🧀🧈
Dairy products provide essential nutrients like calcium and protein. Here’s how they stack up calorie-wise.
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| Food Item | Calories (per 100g) |
|---|---|
| 🧈 Butter | 717 kcal |
| 🧀 Cheese (Cheddar) | 402 kcal |
| 🍦 Greek Yogurt | 97 kcal |
| 🥛 Milk (Whole) | 61 kcal |
| 🥛 Skim Milk | 34 kcal |
Grains and Cereals: Energy-Dense Staples 🍞🌾🍚
Whole grains are a great source of fiber and long-lasting energy.
| Food Item | Calories (per 100g) |
|---|---|
| 🍚 Brown Rice | 111 kcal |
| 🌾 Oats | 389 kcal |
| 🍚 Quinoa | 120 kcal |
| 🍞 White Bread | 265 kcal |
| 🍞 Whole Wheat Bread | 247 kcal |
Legumes and Beans: Plant-Based Protein Powerhouses 🌱🥜
Beans and legumes provide a combination of fiber, protein, and essential minerals.
| Food Item | Calories (per 100g, Cooked) |
|---|---|
| 🖤 Black Beans | 132 kcal |
| 🧆 Chickpeas | 164 kcal |
| 🍛 Lentils | 116 kcal |
| 🌰 Kidney Beans | 127 kcal |
Nuts and Seeds: High in Calories, High in Nutrients 🥜🌰
Nuts and seeds are dense in calories but provide healthy fats, proteins, and essential vitamins.
| Food Item | Calories (per 100g) |
|---|---|
| 🌰 Almonds | 579 kcal |
| 🥜 Cashews | 553 kcal |
| 🌿 Chia Seeds | 486 kcal |
| 🌾 Flaxseeds | 534 kcal |
| 🥜 Peanuts | 567 kcal |
| 🌰 Walnuts | 654 kcal |
Oils and Condiments: Calorie-Dense Additions 🛢️🥄
Oils and condiments enhance flavor but should be used in moderation due to their high calorie content.
| Food Item | Calories (per 1 tbsp) |
|---|---|
| 🍶 Olive Oil | 119 kcal |
| 🥥 Coconut Oil | 121 kcal |
| 🥄 Mayonnaise | 94 kcal |
| 🍅 Ketchup | 17 kcal |
| 🥢 Soy Sauce | 10 kcal |
Snacks and Processed Foods: Proceed with Caution 🍫🍟🍿
Processed foods tend to be high in calories and should be consumed in moderation.
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| Food Item | Calories (Per Standard Serving) |
|---|---|
| 🍫 Chocolate Bar | 546 kcal |
| 🍟 French Fries | 312 kcal |
| 🍦 Ice Cream | 207 kcal |
| 🥔 Potato Chips | 536 kcal |
| 🍿 Popcorn (Air-Popped) | 387 kcal |
Beverages: Hidden Calories in Drinks ☕🥤🍷
Drinks can contribute a significant amount of calories, especially sugary beverages.
| Food Item | Calories (per 100ml) |
|---|---|
| ☕ Black Coffee | 2 kcal |
| 🥤 Cola | 42 kcal |
| 🍊 Orange Juice | 45 kcal |
| 🍺 Beer | 43 kcal |
| 🍷 Wine (Red) | 85 kcal |
How to Use This List Effectively
This food calories list helps you track and manage your daily calorie intake based on your health goals. Whether you’re planning meals for weight loss, weight maintenance, or muscle gain, understanding food calorie content is crucial.
📌 Tip: Always check the nutrition labels on packaged foods, as brands may have different calorie counts per serving.
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