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Be Calorie Conscious
The word calorie is a very common word.
‘Ice cream is full of calories’ or ‘watch your calories to lose weight’, ‘Count calories’ etc…
But, when people talk about calories in food, what do they really mean? Let’s find out.
A calorie is a unit of measure – a unit of energy. When you hear something has 100 calories, it’s a way of describing how much energy your body can generate from eating or drinking.
Are Calories Always Bad For You?
Energy is not bad for us at all. Our body needs calories for energy. But eating too many calories — not burning enough from exercise — can lead to weight gain. Therefore, the importance of knowing which foods contain how many calories or in other words, which food will give you the most energy in the body.
Many foods and beverages contain calories. Some foods, such as iceberg lettuce, are low in calories. (A cup of shredded lettuce has less than 10 calories.) While other foods, such as roasted nuts, are high in calories. (A half cup of peanuts has about 427 calories.)
Simple measures and their meanings-
1 kilojoule (kj) = 1000 joules
1 kilocalorie = 1000 grams of energy
1 calorie = 4.18 kj
1 g fat = 9 cal = 38 kj
1 g food = 4 cal = 17 KJ
1 g of protein = 4 Cal = 17 kJ
The above means that if you know how many grams of each type (read fat, protein or carbs) are in the food, you can easily calculate the calories. You can multiply the number of grams by the number of calories in a gram of the food.
For example, if a serving of French fries (about 10 fries) has 10 grams of fat, then 10 gm of fat x 9 calories per gram = 90 calories from fat. Simple!
We should aim to eat healthy, nutritious foods that provide us with the right amount of calories – not too much and at least a little!
Calorie content
The calorie counter or chart provided on this page makes it easy to calculate calories for foods such as vegetables, fruits, cereals, bread and milk. You can use this chart to find out which calories you like in vegetables, fruits or grains like corn and create your own low calorie recipes.
Calorie Count Chart:
Find out the calories in different foods.
Calories in Fruits per 100 grams
Values are in Calories. Multiply it by 4.18 to get the values in kJ.
Apple 56
190 pears
Banana 95
Chicken 94
Cherry 70
281 days
Grapes 45
Section 66
Kiwi fruit 45
Section 49
Lychees 61
70 mangoes
Orange 53
Orange juice 100ml 47
Papaya 32
Peaches 50
Pear 51
Pineapple 46
Plum 56
Fruits 77
Watermelon 26
77 pomegranates
Watermelon 16
Calories in Vegetables per 100 grams
Broccoli 25
Brinja 24
Cabbage 45
48 carrots
Cauliflower 30
Fenugreek (Methi) 49
French beans 26
Lettuce 21
Mushrooms 18
50 onions
Fish 93
Potatoes 97
Spinach 100g 26
Spinach 1 page 2
Spinach 1 group 78
Tomato 21
Tomato juice 100ml 22
Calories in corn per 100 grams
360 value
355 corn flour
325 rice
Wheat flour 341
Calories in Bread per slice
1 medium chappati 119
1 piece of white bread 60
1 paratha (no filling) 280
Calories in Milk & Dairy Milk per cup
Oil – 100 gm. 750
Milk 19
Cheese 315
Cream 100 gm. 210
100 gms 910
Milk Buffalo 115
100 milk cow
Skimmed Milk 45
Energy in other products
Sugar 1 tsp 48
Honey 1 tbsp 90
coconut water 100 ml 25
40 coffees
Tea 30
Be careful about calories but not the amount of calories in your diet. More important than the number of calories is the type of calories or the source of the calories in your system for example- whether you get 300 calories from a can of cola or a chicken sandwich.
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