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Though you’ve probably heard of calories before, you might not know much about their precise role. First of all, what are they? And which products are particularly high in calories? Here, we answer your questions.

1. What are calories?

Calories are the energy you give your body through the food you eat—basically, the fuel you need to breathe, walk, exercise, and even sleep. In science, a calorie is the amount of energy needed to heat 1 liter of water by 1°C. Basically, just one calorie is enough to heat a liter of mineral water up from 19 C to 20 C

The amount of calories in something tells you how much energy it will give you. A pizza, for example, contains 800 calories, whereas a bowl of pumpkin soup contains only 350 calories. That great Italian classic will technically give you much more energy.


If you want to go on a low carb diet to avoid the yo-yo effect, or even want to try it out long term, then you need to organize your diet around the other essential nutrients, like healthy fats and protein. Our shaping products will help you achieve your goals in no time.

2.  Are all calories the same?

If you consume more energy than you spend, you may gain weight, no matter whether you’re eating candy or oatmeal. However, if you don't consume enough calories, you will lose weight and your body won't have enough energy to carry out all kinds of metabolic processes.

That doesn’t necessarily mean that all calories are the same, though. A chocolate bar may technically have the same calorie value as a smoothie with nuts and oats, but that doesn’t mean they’ll both have the same effects on your body. Many chocolate bars contain a high amount of sugar and fat, which enter the bloodstream quickly, cause the body to produce more insulin and store more fat as a result. 

Not to mention, a chocolate bar won’t keep you satisfied nearly as long as a smoothie. That’s because smoothies are filled with complex carbohydrates and fiber from oatmeal and fresh fruit, which takes longer for your body to absorb and prevents your blood sugar levels from rising too quickly, keeping you feeling content and satiated for hours.

In general, what counts is the amount of calories you’re eating, because you’d gain weight if you ate too many smoothies, too. Spreading your calorie needs equally across the days’ meals and snacks will set you up for a balanced and healthy diet. 

Need some healthy snack inspo? Here are some of our best recipes for satisfying your cravings and helping you stick to your goals.

If you want to lose weight, use our body check to get you started. It will calculate your BMI in just minutes, and you’ll receive personalized training and nutrition advice.

3. Calorie calculation: This is how much energy you need. 

In order to find out how much energy your body needs on a daily basis, you have to calculate how much energy your body is using. The basal metabolic rate is the energy your body uses even when at rest (yup, even when you’re chilling on the couch). Additional energy that you need for physical activities is called your energy expenditure. 

Tierische Lebensmittel auf Schneidebrett

4. Everyday products: calorie chart

Wondering how many calories are in an egg, or an apple? Our calorie chart breaks down everything you need to know.

Don’t forget that calories can vary depending on the portion size you’re eating and the way the food is prepared.

calorie chart fruits                                       kcal per 100 g
Apples 52 kcal
Apricot 43 kcal
Banana 88 kcal
Blackberries 43 kcal
Blood orange 45 kcal
Blueberries 35 kcal
Canary melon 54 kcal
Cherries 50 kcal
Cranberries 46 kcal
Figs 107 kcal
Ginger 80 kcal
Grapefruit 50 kcal
Grapes 70 kcal
Kiwi 51 kcal
Lemon 35 kcal
Lychee 66 kcal
Mango 62 kcal
Passionfruit 97 kcal
Peaches 41 kcal
Pears 55 kcal
Pineapple 55 kcal
Plums 47 kcal
Pomegranate 74 kcal
Quince 38 kcal
Raspberries 36 kcal
Rhubarb 21 kcal
Rhosehip 162 kcal
Strawberries 32 kcal
Tangerine 50 kcal
Watermelon 30 kcal

calorie chart vegetables                            kcal per 100 g
Artichoke 47 kcal
Arugula 25 kcal
Asparagus 18 kcal
Avocado 160 kcal
Beets 43 kcal
Broccoli35 kcal
Brussels sprouts 43 kcal
Carrot 36 kcal
Cauliflower 25 kcal
Chard 19 kcal
Chili pepper 40 kcal
Corn 108 kcal
Cucumber 15 kcal
Eggplant 24 kcal
Fennel 31 kcal
Green beans 25 kcal
Iceberg Lettuce 14 kcal
Kale 49 kcal
Kohlrabi 27 kcal
Leek 31 kcal
Mushrooms 22 kcal
Napa cabbage 13 kcal
Onion 40 kcal
Peas 84 kcal
Pepper 21 kcal
Potato 86 kcal
Pumpkin 19 kcal
Radish 16 kcal
Red cabbage  29 kcal
Spinach 23 kcal
Sweet potatoes 76 kcal
Watercress 19 kcal
Zucchini 20 kcal

calorie chart meat                                      

kcal pro 100 g

Bacon 541 kcal
Chicken breast 75 kcal
Filet mignon 171 kcal
Filet of beef 115 kcal
Ground beef 162 kcal
Ham 335 kcal
Lamb 178 kcal
Pork 311 kcal
Ribs 335 kcal
Sausage 375 kcal
Veal 94 kcal

calorie chart Fish                                          

kcal pro 100 g

Fish sticks 249 kcal
Herring 146 kcal
Mackarel 305 kcal
Octopus 175 kcal
Pollock 79 kcal
Salmon 137 kcal
Sardines 196 kcal
Sole 77 kcal

calorie chart diary and egg products

kcal pro 100 g

Coconut milk 136 kcal
Cottage cheese 67 kcal
Eggs 145 kcal
Goat cheese 207 kcal
Gruyère 392 kcal
Heavy cream 215 kcal
Milk 47 kcal
Mozzarella 330 kcal
Plain yogurt 62 kcal
Sour cream 292 kcal
Swiss cheese 382 kcal

calorie chart pasta                                 

kcal pro 100 g

Farfalle, cooked 147 kcal
Fusilli, cooked 156 kcal
Gnocchi, cooked 133 kcal
Lasagne sheets, cooked 131 kcal
Macaroni, cooked 144 kcal
Spaghetti, cooked 157 kcal

calorie chart                                             

kcal pro 100 g

Baguette  248 kcal
Brioche 354 kcal
Croissant 393 kcal
Chocolate croissant 460 kcal
Raisin bread 274 kcal
Whole grain bread 293 kcal
White bread 265 kcal
Wraps 310 kcal

calorie chart Alcohol                                

kcal pro 100 ml

Beer 43 kcal
Champagne 91 kcal
Martini 125 kcal
Red wine 85 kcal
White wine 82 kcal

calorie chart Fast Food                       

kcal pro 100 g

Cheeseburger  250 kcal
Chips  539 kcal
French Fries

291 kcal

Kebab 215 kcal
Nutella 547 kcal
Pizza Margherita 199 kcal

Healthy snack ideas

Crunchy Fruits

Snacks with added sugar, like cookies, are particularly high in calories. However, our Crunchy Fruits have all the sweetness you want from a cookie with only 346 calories per 100g. Not to mention, they’re a great source of vitamins and minerals and ideal for grabbing on the go