Calories and Nutrition Facts
Calories in Common Foods
Fruits
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| Apple | 1 (4 oz.) | 59 | 247 |
| Banana | 1 (6 oz.) | 151 | 632 |
| Grapes | 1 cup | 100 | 419 |
| Orange | 1 (4 oz.) | 53 | 222 |
| Pear | 1 (5 oz.) | 82 | 343 |
| Peach | 1 (6 oz.) | 67 | 281 |
| Pineapple | 1 cup | 82 | 343 |
| Strawberry | 1 cup | 53 | 222 |
| Watermelon | 1 cup | 50 | 209 |
Vegetables
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| Asparagus | 1 cup | 27 | 113 |
| Broccoli | 1 cup | 45 | 188 |
| Carrots | 1 cup | 50 | 209 |
| Cucumber | 4 oz. | 17 | 71 |
| Eggplant | 1 cup | 35 | 147 |
| Lettuce | 1 cup | 5 | 21 |
| Tomato | 1 cup | 22 | 92 |
Proteins
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| Beef, cooked | 2 oz. | 142 | 595 |
| Chicken, cooked | 2 oz. | 136 | 569 |
| Tofu | 4 oz. | 86 | 360 |
| Egg | 1 large | 78 | 327 |
| Fish, Catfish | 2 oz. | 136 | 569 |
| Pork, cooked | 2 oz. | 137 | 574 |
| Shrimp, cooked | 2 oz. | 56 | 234 |
Common Meals/Snacks
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| Bread, white | 1 slice | 75 | 314 |
| Butter | 1 tbsp | 102 | 427 |
| Caesar salad | 3 cups | 481 | 2014 |
| Cheeseburger | 1 sandwich | 285 | 1193 |
| Pizza | 1 slice (14") | 285 | 1193 |
| Rice, cooked | 1 cup | 206 | 862 |
| Sandwich | 6" Subway Turkey | 200 | 837 |
Beverages/Dairy
| Beverage | Serving Size | Calories | kJ |
|---|---|---|---|
| Beer | 1 can | 154 | 645 |
| Coca-Cola | 1 can | 150 | 628 |
| Milk (1%) | 1 cup | 102 | 427 |
| Milk (Whole) | 1 cup | 146 | 611 |
| Yogurt (low-fat) | 1 cup | 154 | 645 |
Sample Meal Plans (1200, 1500, 2000 Calories)
* 1 cup ≈ 250ml | 1 tbsp ≈ 14.2g
| Meal | 1200 Cal Plan | 1500 Cal Plan | 2000 Cal Plan |
|---|---|---|---|
| Breakfast | All-bran cereal, Milk, Banana | Granola, Greek yogurt, Blueberries | Buttered toast, Egg, Banana, Almonds |
| Snack | Cucumber, Avocado dip | Orange, Greek yogurt, Blueberries | - |
| Lunch | Grilled cheese, Salad | Chicken soup, Bread | Grilled chicken, Pasta, Vegetables |
| Snack | Walnuts, Apple | Peanut butter, Hummus, Crackers | - |
| Dinner | Grilled Chicken, Quinoa | Steak, Mashed potatoes, Asparagus | Grilled salmon, Brown rice, Green beans |
Calories Burned by Activity (1 Hour)
| Activity | 125 lb | 155 lb | 185 lb |
|---|---|---|---|
| Golf (cart) | 198 | 246 | 294 |
| Running (9 min mile) | 624 | 773 | 923 |
| Basketball | 340 | 422 | 503 |
| Soccer | 397 | 492 | 587 |
Energy from Food Components
| Component | kJ/gram | Calories/gram | kJ/oz | Calories/oz |
|---|---|---|---|---|
| Fat | 37 | 8.8 | 1049 | 249 |
| Proteins | 17 | 4.1 | 482 | 116 |
| Carbohydrates | 17 | 4.1 | 482 | 116 |
| Fiber | 8 | 1.9 | 227 | 54 |