Calories in Food: Calorie Chart

Database
Welcome to Calories.info, a food database that will help you discover the caloric content and
other facts about common foods. When you use the calorie database to understand how your
body gets energy out of your favorite meals and snacks, paying particular attention to the
number of calories in food you’ve eaten, you’ll be empowered to make dietary choices that
never leave you with guilt (or a spare tire). To get started, browse the food categories below to
find the calorie chart and nutritional information of your latest meal or its ingredients.

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Fruit Calories

Canned Fruit
Canned fruits have the same calories as fresh ones, but be on the lookout for added syrup.

Fruits
Fruit contains many nutrients and natural sugars, but most fruits are not calorie dense.

Tropical & Exotic Fruits

Tropical and exotic fruits, including kiwi and bananas, are typically low in calories.
Vegetables Calories

Potato Products
Potatoes are a starchy root vegetable with calories mostly from simple carbohydrates.

Vegetables
Vegetables of all kinds are low in calories and high in nutritional value.

Fast Food Calories

Fast Food
Fast food is very high in calories and low in nutrition compared to home-cooked meals.

Pizza
Everyone thinks pizza is high in calories and fat, but the ingredients can change that.

Milk & Diary Products Calories

Cheese
A dairy product, cheese has similar nutritional value to milk but higher calorie density.

Cream Cheese
Cream cheese tends to have high fat content, but low-fat versions have fewer calories.

Milk & Dairy Products

Dairy milk is nutritious, but options like lower calorie almond milk are becoming popular.

Sliced Cheese
The calories in sliced cheeses like Swiss are usually the same as typical cheeses.

Yogurt
Yogurt is a dairy product with calories from protein, natural and added sugars, and fat.
Meat Calories

Beef & Veal

Beef and veal contain saturated fat and usually have more calories than poultry and fish.

Cold Cuts & Lunch Meat

The calories in cold cuts are mostly protein, but lunch meats often have fat and nitrates.

Meat
Meat is a primary source of protein and calories, but meats can also be high in fat.

Offal & Giblets

Offal and giblets may be discarded, but parts like hearts are low-calorie and nutritious.

Pork
Pork, the meat from pigs, can be high in calories like bacon or lean like tenderloin.
Poultry & Fowl
Chicken and other poultry and fowl are recommended as a lean, low-calorie source of protein.

Sausage
Sausages can be stuffed with any type of meat and therefore vary in calorie density.

Venison & Game

Venison and game meats are a great source of protein with fewer fat calories than beef.

Candy & Sweets Calories

Cakes & Pies

Pastries like cakes and pies tend to be calorie-dense to lots of cream, butter, and sugar.

Candy & Sweets

Some candies are low in calories but 100% sugar, whereas other sweets have added fats.

Ice Cream
Ice cream has low nutritional value because it is calorie dense with a lot of sugar.

Drinks & Beverages Calories

(Fruit) Juices
Fruit juice has nutrients but is calorie dense, providing energy in the form of sugar.

Alcoholic Drinks & Beverages

Since alcohol calories have few nutrients, it’s best to limit intake for a balanced diet.

Beer
Beer, made from fermented grains, contains calories from both alcohol and carbs.
Non-Alcoholic Drinks & Beverages
Non-alcoholic beverages can be non-caloric, like water and tea, or high calorie like cola.

Soda & Soft Drinks

Soft drinks like soda contain sugar or other sweeteners and are often empty calories.

Wine
The standard glass of table wine has about 150 calories, but sweet varieties have more.

Cereal Products Calories

Cereal Products
Most calories in whole grains and cereal products come from complex carbohydrates.

Oatmeal, Muesli & Cereals

Oatmeal and other cereals offer mostly carbohydrate calories, including dietary fiber.
Pasta & Noodles
Since pasta and noodles are made almost entirely of flour, the calories are mostly carbs.

Dishes & Meals Calories

Dishes & Meals

Calories in dishes and meals are calculated by totaling the nutrition of all ingredients.

Soups
Soups are often low in calories, but check the label since any foods can be included.

Nuts & Legumes Calories

Legumes
Beans and other legumes are nutritional foods with calories from carbs, fat, and protein.
Nuts & Seeds
Nuts and seeds are high in fat and therefore calorie dense, but they are very nutritious.

Oils & Fats Calories

Oils & Fats

Calories from oils are pure fat, but certain varieties like avocado are heart-healthy.

Vegetable Oils
Vegetable oils have the same calories as animal fat but are suitable for all diets.

Others Calories

Baking Ingredients
Baking ingredients can contain a lot of calories, like sugar, or very little, like spices.
Fish & Seafood
Fish and seafood are often low in fat and therefore calories, providing mostly protein.

Herbs & Spices

Herbs and spices often add negligible calories to a meal but offer high nutritional value.

Pastries, Breads & Rolls

Breads like sprouted wheat are very nutritious, whereas pastries can be empty calories.

Sauces & Dressings

Sauces and dressings seem like a small addition but can add significant calories.

Spreads
Spreads are calorie dense, whether they are mostly fat like tapenade or sugar like honey.

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While quality of food is important for a healthy diet, quantity is also a major factor of good
nutrition. Especially for anyone concerned about maintaining or losing weight, it’s a good idea
to regularly review a calorie database and nutrition labels to see how much fuel you’re getting
to feed your daily activity – and if it’s too much. Those extra calories, after all, are converted to
excess body fat.

It’s common to think of calories in food as a way to measure amounts, but that’s not quite
accurate. One hundred calories of peanut butter, for example, is only a spoonful or two. But
one hundred calories of vegetables can equal several cups! Calories are a unit of measurement
to show how much energy you will get from a serving of food. Therefore, to lose weight, it’s best
to limit any calorie-dense foods – anything where you get a lot for a little – so you can eat
enough food to really feel full.

But when restricting food intake, it’s important not to follow too extreme of an eating plan.
Before they get stored as fat, the calories in food are converted into fuel for everything from
organ and brain functions to walking around and even just sitting upright.

The number of calories your body needs for minimal functions – that is, simply lying in bed all
day – is called basal metabolic rate (BMR). That’s the starting point to calculate how many food
and drink calories you can consume in a day. Then, how much you move and how vigorously
determines if you have room in your healthy diet for more calories.

Very active individuals should use the nutrition database to locate foods with a lot of energy, as
indicated in the calorie chart by a high number per serving. Those whose lifestyles involve
minimal activity, such as commuting to an office job by car, should look at nutrition facts to plan
meals that have larger portions with fewer calories; same goes for anyone following a weight
loss diet.

Regardless of how many calories you are eating, it’s also important to review the nutritional
value of every item in your diet. That’s where quality of ingredients comes into play. Healthy
eating habits must revolve around a balanced diet, and that means getting a mix of complex
carbohydrates, good fats, and lean proteins. In general, healthy foods are not processed and
contain a lot of nutrients like vitamins, minerals and antioxidants.

Foods in the nutrition chart that have a high number of calories and few nutrients should be
eaten rarely or avoided altogether. Those ingredients and food products with low nutritional
value are considered as having empty calories. Another way to spot a healthier choice is by
looking near the nutrition facts for the ingredients list. If the foods used to make the product
are ones you could purchase in the grocery store and use to cook from scratch in your own
kitchen, it’s made with whole foods. If instead there are a lot of hard-to-pronounce chemical
names, put the product back on the shelf. Then keep looking until you find an item without
fillers and artificial flavorings.