What is the food calorie table like? And how to calculate the calorie content of foods. Furthermore, nutrition plays an important role in maintaining perfect body shape. To achieve the desired effect, as well as balance the calorie content in absorbing nutrients. The article below will help you understand more about the calorie table of foods you use every day!
What is calorie content?
According to experts, calories are a unit of measurement for heat and energy contained in food. food. To ensure all active and metabolic processes for the body. However, you should not take in too many calories in a day.
If you take in too many high-calorie foods a day, it will cause overweight, obesity and a number of related diseases such as cardiovascular disease, diabetes, blood pressure,…
On the contrary, if you add too few calories in food, your body will fall into a state of fatigue and often feel lethargic and lacking vitality. Therefore, you should not cut calories too much to avoid serious consequences.
Why must we know the calories in food?
According to experts, the body should consume about 1600 – 2000 calories a day. Knowing the food calorie table helps you control the food you eat and helps you gain or lose weight. Moreover, it effectively promotes the risk of diseases related to the heart and blood pressure.
If we do not understand the calorie content of food, you will not be able to build a scientific eating plan, leading to the absorption of too much fat and unhealthy foods.
Commonly used food calorie calculator
Normally the calorie index of different foods and nutritional ingredients will be different. Normally, people will take 100g as a standard to calculate calorie content as well as nutritional value. The following is a table of calories in common foods that you should refer to:
Table of calories in foods found in meat/seafood/eggs
| Food | Calories/100 grams | Food | Calories/100 grams |
| Beef | 250 | Fresh milk | 42 |
| Pork | 216 | Cheese | 402 |
| Chicken thighs | 214 | Whey | 375 |
| Chicken Breast | 129 | Whey protein | 420 |
| Salmon | 208 | Tofu | 68 |
| Mackerel | 215 | Scallops | 111 |
| Lamb | 294 | Fish fat | 405 |
| Tuna | 129 | fat heo | 895 |
| Shrimp | 99 | Ghee | 716 |
| Ink | 215 | Quail eggs | 142 |
| Chicken eggs | 155 | Ngao | 92 |
| Duck eggs | 170 | Peanut butter | 588 |
| Oysters | 199 | White rice | 71 |
| Crab | 97 | Oats | 67 |
Table of food calories found in vegetables and fruits
| Food | Calories/100 grams | Food | Calories/100 grams |
| Cabbage | 24 | Radish | 14 |
| Carrot | 41 | Spinach | 28 |
| Potatoes | 76 | Cress | 27 |
| Straw mushroom | 22 | Spinach | 32 |
| Broccoli | 33 | Pumpkin | 76 |
| Tomato | 17 | 29 | |
| Sweet potatoes | 85 | Taro | 64 |
| Morning Glory | 30 | Vertical mosquito net (mint) | 15 |
| 25 | Zucchini | 49 | |
| 40 | Election | 38 | |
| Green cabbage | 20 | Cute beans | 97 |
| Kohlrabi | 27 | Amaranth | 24 |
| Salad | 15 | Black beans | 86 |
| Cauliflower | 25 | Soybeans | 92 |
| Celery | 19 | 27 |
Table of calories in fruit
| Food | Calories/100 grams | Food | Calories/100 grams |
| Apple | 52 | cam | 47 |
| Mit | 96 | Mango | 60 |
| Durian | 180 | Coconut | 354 |
| Papaya | 42 | Watermelon | 30.4 |
| Guava | 68 | Tangerine | 53.3 |
| Nho | 66.9 | Custard apple | 101 |
| Le | 57.1 | Plum | 25 |
| Butter | 160 | Grapefruit | 38 |
| Peach | 39.4 | Kiwi | 60.9 |
| Banana | 88.7 | 57.4 | |
| Strawberries | 32.5 | Melon | 33.7 |
| Pineapple | 50 | Lemon | 28.9 |
| Fabric | 66 | Apricots | 52 |
| 31 | Dragon fruit | 60 | |
| Pomegranateu | 83 | Fabric | 66 |
How to calculate calories in food
Read nutritional information on packaging
Food manufacturers will provide nutritional information on foods, especially packaged products. If you’re calculating the calorie content of foods to lose weight, the nutrition information label should be the first place you need to look.
A food’s nutrition index can help you understand the total calorie content of a meal. That information includes the total number of calories and details of each nutrient in the food.
Pay attention to the amount of protein, carbohydrates and fat in the food
When calculating calorie content, you should consider 3 factors including protein, carbs and fat. These nutrients will make up the majority of calories in the dish. At the same time, knowing the exact calories of each substance helps you know the total calorie content of the food.
How to calculate each nutrient with calorie content
Normally, nutrients are converted in grams. This will help you easily calculate the calorie content, specifically:
- 1g of protein is estimated to contain about 4 calories;
- 1g of carbohydrates is estimated to contain about 4 calories;
- 1g of fat is estimated to contain about 9 calories (twice as much as 1g of protein and carbohydrates).
Calorie calculation is calculated in a dish containing 20g protein, 35g carbs and 15g fat. The calculation formula is as follows: 20 x 4; 35 x 4 and 15 x 9. So the results will be: 80 calories in 20g protein, 140 calories in 25g carbs and 135 calories in 15g fat.
Besides, you can divide the calorie content across meals as follows:
- Breakfast: 15 – 20%
- Lunch 30 – 40%
- Dinner: 30 – 40%
- Snacks: 10 – 15%
At the same time, you need to make sure your breakfast has a variety of foods and is low in sugar. Lunch and dinner have a good content of 25% protein, 25% starch and 50% vegetables.
Some notes to ensure better health
The food calorie table will help you control the amount of food you eat to avoid excess calories. However, by consulting the food calorie table, you should also combine your diet and daily exercise. Please refer to the following important notes:
- Drink enough water: In order to maintain body moisture, you should drink enough water 2 – 3 liters of water/day to avoid drinks containing high levels of caffeine to protect your health.
- Exercise regularly: The purpose of exercising will help the body stay flexible and maintain a slim, toned figure.
- Don’t stay up late: In addition to eating scientifically, you should also get enough sleep about 8 hours/day and especially don’t stay up late.
- Supplement fiber and vitamins: Supplement plenty of fiber and vitamins for a healthy body. At the same time, it prevents the risk of other diseases.
Food calorie table supports you in designing a healthy and scientific menu. In addition, calories are directly related to weight. Therefore, you need to calculate calories before each meal to always ensure the energy equation is balanced!
Kim Dung
