4 min read

Calorie Chart: Tables for exercise and everyday!

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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.

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.

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.

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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.

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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.

©gettyimages/Cecilie_Arcurs

Calorie Chart: Sports

Sport Kilocalories
Aerobics 70-90 kcal
Badminton 214 kcal
Basketball 244 kcal
Crosstrainer, slow 225 kcal
Crosstrainer, fast 325 kcal
Croquet 101 kcal
Inline skating 245 kcal
Interval training 183 kcal
Jogging, fast 280 kcal
Jogging, slow 448 kcal
Judo 162 kcal
Strength training 238 kcal
Walking 200 kcal
Track and field 184 kcal
Plank 107 kcal
Rowing 43 kcal
Biking 281 kcal
Horseback riding 32 kcal
Jumping rope 107 kcal
Swimming 50 kcal
Sit-ups 107 kcal
Stair climber 74 kcal
Spinning 162 kcal
Skiing 249 kcal
Dancing 80 kcal
Trampoline 50 kcal
Table Tennis 186 kcal
Hiking 66 kcal
Walking 50 kcal
Water aerobics 162 kcal
Yoga 62 kcal
Zumba 97 kcal

Calorie Chart: Everyday

Driving a car 61 kcal
Gardening, easy 122 kcal
Gardening, hard 183 kcal
Watching TV 40  kcal
Cooking 79 kcal
Playing piano 85 kcal
Cleaning 48 kcal
Sleeping 54 kcal
Shopping 125 kcal
Hiking 66 kcal
Climbing stairs 51 kcal

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

 

©gettyimages/Nikada

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
Nutella 547 kcal
Pizza Margherita (cheese pizza) 199 kcal
Article sources
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