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Calorie Cheat Sheet: Our (Printable) Guide to Help You Track Calories

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Content Editor & Ecotrophologist
Leonie is an ecotrophologist. She writes articles for foodspring about nutrition and healthy living. She also creates free food programs designed to help you reach your goals.

No doubt you’ve heard about calories (more accurately, kilocalories) enough times before. But what are calories, exactly? And which foods are the highest in calories? We’ve got the answers – and printable calorie charts to back them up!

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, one calorie is the amount of energy it takes 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.

Want to eat more mindfully? Work on your body’s shape? It’s only possible with healthy fats, good proteins, and in general a well-planned and balanced diet. Our Premium Shaping Products can help you on your way towards your goals.

Are All Calories the Same?

“Eating too many sweets leads to weight gain.” There’s something to that old saying. Sweets and fast food are particularly high in energy. 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 have the same caloric 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 – most noticeable in your hips and belly.

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 full for hours.

In general, what counts is the amount of calories you’re eating, because you’d gain weight if you drank 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. How about a fruity, super-simple watermelon ice pop? Clocking in at just 30 kcal per 100 grams, watermelon is one of the fruits with the least calories.

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. Your basal metabolic rate is the energy your body uses even when at rest (yup, even when you’re chilling on the couch). Want more on that? Check out our guide to NEAT. Additional energy that you need for physical activities is called your energy expenditure.

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.

Download our calorie chart

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Calorie Chart: Fruits

Type of fruit 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
Rosehip 162 kcal
Strawberries 32 kcal
Tangerine 50 kcal
Watermelon 30 kcal

Calorie Chart: Vegetables

Type of vegetable  kcal per 100 g
Artichoke 47 kcal
Arugula 25 kcal
Asparagus 18 kcal
Avocado 160 kcal
Beets 43 kcal
Broccoli 35 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

Type of 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

Type of fish  kcal pro 100 g
Fish sticks 249 kcal
Herring 146 kcal
Mackerel 305 kcal
Octopus 175 kcal
Pollack 79 kcal
Salmon 137 kcal
Sardines 196 kcal
Sole 77 kcal

Dairy and Egg Products Calorie Chart

Type of dairy/egg product  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

Pasta Calorie Chart

Type of 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: Breads

Type of bread 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

Type of alcohol            kcal pro 100 ml
Beer 43 kcal
Champagne 91 kcal
Martini 125 kcal
Red wine 85 kcal
White wine 82 kcal

Fast Food Calorie Chart

Type of fast food   kcal pro 100 g
Cheeseburger 250 kcal
Chips 539 kcal
French fries 291 kcal
Kebab 215 kcal
Chocolate-hazelnut spread 547 kcal
Pizza Margherita (cheese pizza) 199 kcal

If your pizza cravings are just too much to bear, save yourself bunches of calories as compared to normal pizza by baking yourself a Protein Pizza, without missing out on your favorite flavors.

Weight Loss Calorie Chart

If you want to lose weight, your body needs to burn more calories than it gets. Your weight loss doesn’t depend on cutting out one single food, but rather on a moderate calorie deficit over a longer time period. We recommend you make sure you’re eating lots of fresh fruits and vegetables, as well as eating a higher volume of food, and with a high fiber content, with a lower calorie content. This calorie chart has some of the foods we recommend.

WEIGHT LOSS CALORIE CHART  kcal pro 100 g
Lettuce 14 kcal
Cucumber 15 kcal
Asparagus 18 kcal
Zucchini 20 kcal
Mushrooms 22 kcal
Spinach 23 kcal
Cauliflower 25 kcal
Watermelon 30 kcal
Strawberries 32 kcal
Broccoli 35 kcal
Apple 52 kcal
Low-fat quark 67 kcal
Potatoes 86 kcal
Lentils, cooked 97 kcal
Chickpeas 137 kcal
Salmon 137 kcal

The Healthy Snack for Anytime

Snacks that have added sugar, like cookies, are extremely high in sugar. We’ve developed the perfect alternative for all you snack lovers out there: our Protein Balls. They hit you with only 174 kcal per package, while taking care of fiber and protein, too. Perfect for the office or on the run. And we’ve got them in vegan, too!

A photo of foodspring's Protein Balls and a Protein Cookie in front of a beige wall
©foodspring

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