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

What are calories, and where are the biggest amounts hiding? Find out here.
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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.

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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 fruitkcal per 100 g
Apples52 kcal
Apricot43 kcal
Banana88 kcal
Blackberries43 kcal
Blood orange45 kcal
Blueberries35 kcal
Canary melon54 kcal
Cherries50 kcal
Cranberries46 kcal
Figs107 kcal
Ginger80 kcal
Grapefruit50 kcal
Grapes70 kcal
Kiwi51 kcal
Lemon35 kcal
Lychee66 kcal
Mango62 kcal
Passionfruit97 kcal
Peaches41 kcal
Pears55 kcal
Pineapple55 kcal
Plums47 kcal
Pomegranate74 kcal
Quince38 kcal
Raspberries36 kcal
Rhubarb21 kcal
Rosehip162 kcal
Strawberries32 kcal
Tangerine50 kcal
Watermelon30 kcal

Calorie Chart: Vegetables

Type of vegetable kcal per 100 g
Artichoke47 kcal
Arugula25 kcal
Asparagus18 kcal
Avocado160 kcal
Beets43 kcal
Broccoli35 kcal
Brussels sprouts43 kcal
Carrot36 kcal
Cauliflower25 kcal
Chard19 kcal
Chili pepper40 kcal
Corn108 kcal
Cucumber15 kcal
Eggplant24 kcal
Fennel31 kcal
Green beans25 kcal
Iceberg Lettuce14 kcal
Kale49 kcal
Kohlrabi27 kcal
Leek31 kcal
Mushrooms22 kcal
Napa cabbage13 kcal
Onion40 kcal
Peas84 kcal
Pepper21 kcal
Potato86 kcal
Pumpkin19 kcal
Radish16 kcal
Red cabbage29 kcal
Spinach23 kcal
Sweet potatoes76 kcal
Watercress19 kcal
Zucchini20 kcal

Calorie Chart: Meat

Type of meat kcal pro 100 g
Bacon541 kcal
Chicken breast75 kcal
Filet mignon171 kcal
Filet of beef115 kcal
Ground beef162 kcal
Ham335 kcal
Lamb178 kcal
Pork311 kcal
Ribs335 kcal
Sausage375 kcal
Veal94 kcal

Calorie Chart: Fish

Type of fish kcal pro 100 g
Fish sticks249 kcal
Herring146 kcal
Mackerel305 kcal
Octopus175 kcal
Pollack79 kcal
Salmon137 kcal
Sardines196 kcal
Sole77 kcal

Dairy and Egg Products Calorie Chart

Type of dairy/egg product kcal pro 100 g
Coconut milk136 kcal
Cottage cheese67 kcal
Eggs145 kcal
Goat cheese207 kcal
Gruyère392 kcal
Heavy cream215 kcal
Milk47 kcal
Mozzarella330 kcal
Plain yogurt62 kcal
Sour cream292 kcal
Swiss cheese382 kcal

Pasta Calorie Chart

Type of pasta kcal pro 100 g
Farfalle, cooked147 kcal
Fusilli, cooked156 kcal
Gnocchi, cooked133 kcal
Lasagne sheets, cooked131 kcal
Macaroni, cooked144 kcal
Spaghetti, cooked157 kcal

Calorie Chart: Breads

Type of breadkcal pro 100 g
Baguette248 kcal
Brioche354 kcal
Croissant393 kcal
Chocolate croissant460 kcal
Raisin bread274 kcal
Whole grain bread293 kcal
White bread265 kcal
Wraps310 kcal

Calorie Chart: Alcohol

Type of alcohol           kcal pro 100 ml
Beer43 kcal
Champagne91 kcal
Martini125 kcal
Red wine85 kcal
White wine82 kcal

Fast Food Calorie Chart

Type of fast food  kcal pro 100 g
Cheeseburger250 kcal
Chips539 kcal
French fries291 kcal
Kebab215 kcal
Chocolate-hazelnut spread547 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.

Lettuce14 kcal
Cucumber15 kcal
Asparagus18 kcal
Zucchini20 kcal
Mushrooms22 kcal
Spinach23 kcal
Cauliflower25 kcal
Watermelon30 kcal
Strawberries32 kcal
Broccoli35 kcal
Apple52 kcal
Low-fat quark67 kcal
Potatoes86 kcal
Lentils, cooked97 kcal
Chickpeas137 kcal
Salmon137 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

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Sources for this article

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