Controlling the calories in what we eat It has become commonplace for anyone wanting to manage their weight, health, or athletic performance, and there are guides available. low-calorie foodsHowever, it is not always easy to interpret a food calorie chart, or to know what to do with all those numbers that appear on labels or in nutritional tables.
In this article you will find a large calorie chart by food groups (fruits, meats, dairy products, drinks, sweets, etc.) along with clear explanations of what calories are, how to calculate daily needs and how to use this information to organize a healthier diet, whether your goal is to lose weight, maintain your weight or gain muscle mass.
What are calories really and why do they matter?
An A calorie is a unit of energyAt a physical level, it was defined in the 19th century as the amount of energy needed to increase the temperature of one gram of water by one degree at one atmosphere of pressure; in nutrition we usually talk about kilocalories (kcal), although in everyday language we simply call them “calories”.
When you eat or drink, you are providing your body with nutrients. chemical energy from foodThe body uses this energy to maintain body temperature, the functioning of the heart, brain, muscles, and, in general, all vital functions. What is not used is stored, mainly in the form of body fat as an energy reserveSomething very useful in times of scarcity, but which today, with an abundance of food and a sedentary lifestyle, translates into overweight and obesity.
It should be remembered that More calories aren't always "bad"These simply mean that a food provides more energy. The problem arises when we consistently consume more energy than we need; in that case, the excess accumulates as fat. Therefore, losing weight isn't just about eating less, but about... adjust the quantity and quality of calories to your energy expenditure and your goals, and there are also alternative approaches such as Forget about counting calories that many people consider.
The basis of your energy needs is what is called Basal Metabolism Rate (BMR or TBM)This is the minimum energy your body uses at rest to maintain its essential functions. To this, you add the calories you burn through daily physical activity: a person who works sitting down and barely moves doesn't burn the same amount of energy as a professional athlete or someone with a very physical job.
That's why we find very active people looking at the calorie chart energy-dense foodswith many kcal per 100 g, to meet their requirements; while others, more sedentary or who want to lose weight, need to prioritize larger portions of low-calorie foods to satisfy without overdoing it.
Macronutrients, calories, and how to read a chart
The calories in food come from three main groups of nutrients: carbohydrates, proteins and fatsEach one provides a different amount of energy per gram:
- Carbohydrates: 4 kcal per gram.
- Proteins: 4 kcal per gram.
- Fats: 9 kcal per gram.
- Alcohol: 7 kcal per gram (it is not an essential nutrient, but it also adds energy).
Nutritional tables and labels usually indicate the energy content per 100 grams or 100 milliliters and sometimes also by indicative portion. When we talk about “counting calories”, we are almost always talking about kilocalories (kcal), although it is written as “calories” in abbreviated form.
In addition to calories, it's essential to pay attention to the nutritional density of foods. There are products with many calories and few nutrients (so-called empty calories) and others with less energy but full of vitamins, minerals, fiber, and antioxidants. For example, 100 kcal from a sugary chocolate spread might be just a tablespoon, while 100 kcal from vegetables could represent a significant amount. several cups of very bulky and filling food.
The micronutrients such as vitamins and minerals They don't provide calories, but they are essential for the body to function properly. Therefore, when using any calorie chart, it's advisable to supplement the energy data with other nutritional information or, at least, use common sense: the less processed the food and the more recognizable its ingredients, the better.
Fruit calorie chart
Fruit is one of the healthiest food groups Fruit is a part of a diet rich in water, fiber, vitamins, and antioxidants. However, not all fruits have the same sugar and energy content. Some are quite light, while others, especially dried fruits, are higher in calories.
They contribute for each 100 grams approximately:
- Cranberries: 41 Kcal.
- Persimmon: 64 kcal.
- Cherry: 47 kcal.
- Custard apple: 78 kcal.
- Fresh plum: 44 kcal.
- Dried plum: 290 kcal.
- Coconut: 646 kcal.
- Fresh date: 279 kcal.
- Dried date: 306 kcal.
- Raspberry: 40 kcal.
- Strawberries: 36 kcal.
- Granada: 65 kcal.
- Gooseberry: 37 kcal.
- Fresh figs: 80 kcal.
- Dried figs: 275 kcal.
- Kiwi: 51 kcal.
- Lemon: 39 kcal.
- Mandarin: 40 kcal.
- Mango: 57 kcal.
- Apple: 51-52 kcal (depending on the source).
- Melon: 31 kcal.
- Blackberry: 37 kcal.
- Orange: 44-45 kcal.
- Nectarine: 64 kcal.
- Loquats: 97 kcal.
- Papaya: 45 kcal.
- Pear: 61 kcal.
- Natural pineapple: 51 kcal.
- Pineapple in syrup: 84 kcal.
- Banana: 90 kcal.
- Grapefruit: 30 kcal.
- Watermelon: 30 kcal.
- Fresh grapes: 81 kcal.
- Raisins: 324 kcal.
- Mixed fruit juice: 45 kcal.
- Orange juice: 42 kcal.
As you can see, dried fruits and coconut significantly increase the calorie count. in very small volume, while watery fruits like melon, watermelon, or citrus fruits are ideal if you fancy something sweet but light. Keep this in mind if you're adjusting your calorie intake; you can also consult the fruits with more calories to make a better choice.
Nuts: lots of energy in a small space
Nuts are highly concentrated foods: They provide healthy fats, protein, and fiber.but also a high number of calories per 100g. They are perfect for very active people or those who want gain weight in a healthy wayBut you need to moderate your portions if you're trying to lose weight.
caloric content approximate per 100 grams:
- Almonds: 620 kcal.
- Hazelnuts: 675 kcal.
- Chestnuts: 199 kcal.
- Peanuts: 560 kcal.
- Nuts: 660 kcal.
- Pine nuts: 660 kcal.
- Pistachio: 581 kcal.
A handful of some 25-30 grams of nuts per day It is usually a reasonable amount to reap its benefits without exceeding calorie intake.
Dairy products and derivatives: from skimmed milk to aged cheese
Dairy products provide good quality proteins, calcium and fats in varying quantities depending on the type of product. A low-fat natural yogurt is not the same as a fatty aged cheese or whipping cream.
Calories per 100g (approximate):
- Whole cow's milk: 67-68 kcal.
- Semi-skimmed milk: 49-50 kcal.
- Skimmed milk: 35-36 kcal.
- Goat's milk: 72 kcal.
- Sheep's milk: 96 kcal.
- Sweetened condensed milk: 350 kcal.
- Sugar-free condensed milk: 160 kcal.
- Skimmed milk powder: 373 kcal.
- Whole milk powder: 500 kcal.
- Natural yogurt: 60-62 kcal.
- Skimmed yogurt: 45 kcal.
- Fat-free yogurt with fruit: 82 kcal.
- Yogurt enriched with cream: 65 kcal.
- Natural yogurt with fruit (non-skimmed type): 100 kcal.
- Curd: 92 kcal.
- Egg custard: 126 kcal.
- Vanilla flan: 102 kcal.
- Dairy ice creams: 167 kcal.
- Dairy mousse: 177 kcal.
- Cream or milk cream: 298 kcal.
Regarding the cheeses, the differences are enormous between a fresh cheese and a very aged cheese:
- Skimmed white cheese: 70 kcal.
- Burgos cheese: 174 kcal.
- Sheep cheese: 245 kcal.
- Mozzarella cheese: 245 kcal.
- Cream cheese: 245 kcal.
- Ball cheese: 349 kcal.
- Edam cheese: 306 kcal.
- Brie cheese: 263 kcal.
- Camembert cheese: 312 kcal.
- Cheddar cheese: 381 kcal.
- Emmental cheese: 415 kcal.
- Spreadable processed cheese: 285 kcal.
- Gruyere cheese: 391 kcal.
- Manchego cheese: 376 kcal.
- Parmesan cheese: 393-395 kcal.
- Ricotta cheese: 400 kcal.
- Roquefort cheese: 405 kcal.
- Cottage cheese: 96 kcal.
The more aged and fatty the cheese, the more calories it contains. It provides per 100g. If you are watching your weight, you will want to prioritize skimmed or semi-skimmed dairy products and fresh cheeses.
Meats, game and sausages
Meat is an important source of proteins, iron and other nutrientsHowever, many cuts, especially the fattier ones and processed products, are quite high in calories. Here's an overview of different types of meat, offal, and sausages per 100g:
- Smoked bacon or pancetta: 665 kcal.
- Cooked sausage: 390 kcal.
- Butifarra / fresh sausage: 326 kcal.
- Kid goat: 127 kcal.
- Pork, chop: 330-350 kcal.
- Pork, loin: 208 kcal.
- Pork, liver: 153 kcal.
- Pork rinds: 601 kcal.
- Chorizo: 468 kcal.
- Venison: 120 kcal.
- Quail and partridge: 114 kcal.
- Rabbit or hare: 162 kcal.
- Suckling lamb: 105 kcal.
- Lamb, leg: 98 kcal.
- Lamb, ribs: 215 kcal.
- Lamb, liver: 132 kcal.
- Pheasant: 144 kcal.
- Foie gras: 518 kcal.
- Chicken: 369 kcal.
- Hamburger (standard type): 230 kcal.
- Wild boar: 107 kcal.
- General ham: 380 kcal.
- Cooked ham: 126 kcal.
- Cured ham: 296 kcal.
- York type ham: 289 kcal.
- Cow tongue: 191 kcal.
- Cured pork loin: 380 kcal.
- Mortadella: 265 kcal.
- Duck: 200 kcal.
- Turkey, thigh: 186 kcal.
- Turkey, breast: 134 kcal.
- Partridge: 120 kcal.
- Pig's feet: 290 kcal.
- Whole chicken: 134 kcal.
- Chicken, thigh: 186 kcal.
- Chicken, liver: 129 kcal.
- Salami: 325 kcal.
- Frankfurt-type sausage: 315 kcal.
- Salami: 294 kcal.
- Beef: 181 kcal.
- Veal, chop: 168 kcal.
- Beef, sirloin: 290 kcal.
- Veal, liver: 140 kcal.
- Veal, tongue: 207 kcal.
- Beef, kidney: 86 kcal.
- Veal, brains: 125 kcal.
- Strip of roast beef: 401 kcal.
- Tripe: 100 kcal.
- Beef, liver: 129 kcal.
Furthermore, if we look at typical portion sizes, for example, 200 g of chicken breast They amount to about 342 kcal, and a 60g meat sausage has around 151 kcal. When dieting, it's usually recommended to prioritize lean meats (chicken, turkey, rabbit, some cuts of beef) and save fatty sausages, bacon or foie gras for special occasions.
Fish, shellfish and crustaceans
Fish is a great option for obtaining high biological value proteins and healthy fats (especially oily fish rich in omega-3) with a moderate calorie content. Shellfish and mollusks are also usually quite light.
Calories per 100g of product:
- Clams: 50 kcal.
- Anchovies: 175 kcal.
- Eels: 200 kcal.
- Fresh tuna: 225 kcal.
- Canned tuna in water: 127 kcal.
- Canned tuna in vegetable oil: 280-281 kcal.
- Fresh cod: 74-75 kcal.
- Dried cod: 322 kcal.
- Sea bream: 118 kcal.
- Mackerel: 153 kcal.
- Squid: 82 kcal.
- Crab: 85 kcal.
- Caviar: 233 kcal.
- Conger eel: 112 kcal.
- Sea bream: 80 kcal.
- Rooster: 73 kcal.
- Prawns: 96 kcal.
- Lobster: 67 kcal.
- Prawn: 96 kcal.
- Sole: 73 kcal.
- Sea bass: 118 kcal.
- Lucio: 81 kcal.
- Mussel: 74-78 kcal.
- Hake: 86 kcal.
- Grouper: 118 kcal.
- Oysters: 80 kcal.
- Silverside: 87 kcal.
- Swordfish: 109 kcal.
- Octopus: 57 kcal.
- Turbot: 81 kcal.
- Fresh salmon: 172 kcal.
- Smoked salmon: 154 kcal.
- Red mullet: 97 kcal.
- Fresh sardine: 151 kcal.
- Canned sardines in vegetable oil: 192 kcal.
- Trout: 94 kcal.
White fish (hake, sole, fresh cod…) are very low in calories, ideal for low-calorie diets, while oily fish (salmon, mackerel, sardine, tuna) provide a little more energy but also more healthy fats.
Sugars, sweets and pastries
Within the calorie table, the Sugars and sweets are the prototype of empty caloriesThey concentrate a lot of energy in a small volume, with few nutrients of interest. It's best to reserve them for specific occasions.
Calories per 100g:
- White sugar: 380-381 kcal.
- Instant sweetened cocoa powder: 366 kcal.
- Unsweetened cocoa powder for a cup: 439 kcal.
- Candies: 378 kcal.
- Milk chocolate: 548-550 kcal.
- Dark chocolate (without milk): 530 kcal.
- Chocolate hazelnut cream: 549 kcal.
- Quince paste: 215 kcal.
- Water ices: 139 kcal.
- Jams with sugar: 280 kcal.
- Sugar-free jams: 145 kcal.
- Honey: 295-300 kcal.
In the pastry section we find even more caloric density:
- Sponge cake: 456 kcal.
- Croissant or simple donut: 456 kcal.
- Chocolate croissant: 469 kcal.
- Chocolate cookies: 524 kcal.
- Danish-style butter cookies: 397 kcal.
- Saltine crackers: 464 kcal.
- Muffins: 469 kcal.
- Cooked puff pastry: 565 kcal.
- Apple pie (regular dough): 311 kcal.
- Apple pie with puff pastry: 456 kcal.
- Cheesecake: 414 kcal.
They are very appealing products but not very filling.Therefore, it's easy to overeat without even realizing it. If you're trying to lose weight, limit them to special occasions.
Cereals, bread, pasta and other carbohydrates
Cereals and their derivatives are one of the main sources of complex carbohydratesTheir caloric value is similar, but the effect on satiety and health varies greatly depending on the degree of refining and the type of fiber.
Per 100 grams in raw approximately:
- White rice: 354-355 kcal.
- Brown rice: 350-351 kcal.
- Oats: 367 kcal.
- Barley: 373 kcal.
- Rye grain: 350 kcal.
- Cassava: 338 kcal.
- Refined wheat flour: 353-355 kcal.
- Whole wheat flour: 340 kcal.
- Corn flour: 349 kcal.
- Wheat semolina: 368 kcal.
- Polenta: 358 kcal.
- Semolina pasta: 361 kcal.
- Egg pasta: 368 kcal.
- Corn flakes: 350 kcal.
- Chocolate cereal: 358 kcal.
- Breakfast cereals with honey: 386 kcal.
As to pan, per 100 g:
- White wheat bread: 255 kcal.
- Whole wheat bread: 239 kcal.
- Rye bread: 241 kcal.
- White sliced bread: 233 kcal.
- Wholemeal sliced bread: 216 kcal.
If we look at specific examples of portions, 150g of baguette-type bread They contain around 360 kcal, while 36 g of wholemeal bread contains about 79 kcal. As you can see, the type and quantity matter just as much as the number per 100 g.
Legumes: energy, fiber and plant protein
Legumes are a combination of complex carbohydrates, vegetable proteins and fiberAlthough their calorie count may seem high, they are very filling and are strongly associated with good metabolic health when consumed regularly.
By 100 grams dry approximately:
- Lentils: 335-336 kcal.
- Chickpeas: 360-361 kcal.
- Dried beans: 340-343 kcal.
Once cooked and with water, The calories per 100g drop considerablyBut the nutritional advantage remains: they are a key group in vegetarian, vegan diets or simply to reduce meat consumption.
Vegetables: few calories, many nutrients
Vegetables are, in general, the group with lower caloric density Of all of them: most do not exceed 50 kcal per 100 g. This allows you to fill your plate with large quantities of food, very rich in vitamins, minerals, fiber and water, without adding hardly any calories.
examples per 100g:
- Chard: 32 kcal.
- Garlic: 140 kcal.
- Artichokes: 63 kcal.
- Onion: 47 kcal.
- Pumpkin: 23 kcal.
- Col: 28 kcal.
- Mushroom: 28 kcal.
- Asparagus: 25 kcal.
- Peas: 92 kcal.
- Broad beans: 64 kcal.
- Lettuce: 18 kcal.
- Peppers: 22 kcal.
- Tomatoes: 22 kcal.
- Carrots: 41 kcal.
Some vegetables like garlic, peas, or broad beans have a little more energyHowever, they remain very interesting foods from a nutritional point of view and easy to integrate into almost any diet.
Eggs and their energy contribution
The egg is a very complete food that provides high-quality protein, fats, and micronutrientsIts calorie content depends mainly on the yolk, where the fats are concentrated.
For each 100 grams:
- Clara: 48-49 kcal.
- Egg yolk: 360-368 kcal.
- Whole raw egg: 162 kcal.
- Hard-boiled egg (cooked): 147 kcal.
In practice, A medium-sized whole egg usually provides about 70-80 kcalDepending on the size. If you need to reduce calories but maintain protein, you can use more egg whites and fewer yolks in your recipes.
Drinks, alcohol and liquid calories
We often overlook the calories in drinksBut they can add up quite a bit throughout the day, especially if we overindulge in sugary drinks or alcohol.
Among the drinks without alcohol, per 100 g/ml:
- Black coffee: 1-6 kcal (depending on preparation, without sugar).
- Plain tea: 1-3 kcal.
- Tonic water: 34 kcal.
- Sugary carbonated soft drinks: 48 kcal.
- Cocoa dairy shake: 100 kcal.
- Sweetened almond milk (drink type): 335 kcal per 100 g if it is dense/industrial, very high in sugar and fat.
Regarding alcohol, which contributes 7 kcal per gramIts caloric impact is high and, moreover, it is not a necessary nutrient:
- Blonde beer: 45 kcal.
- Dark beer: 37 kcal.
- Sweet cider: 33 kcal.
- Dry cider: 35 kcal.
- Table wine: 70-87 kcal.
- Dry Champagne: 85 kcal.
- Demi-sec Champagne: 90 kcal.
- Sweet Champagne: 118 kcal.
- Daiquiri: 122 kcal.
- Piña colada: 194 kcal.
- Gin & tonic: 76 kcal.
- Firewater: 280 kcal.
- Cognac or brandy: 243-244 kcal.
- Geneva: 244-260 kcal.
- Rum: 244 kcal.
- Cane liquor: 273 kcal.
- Pisco: 210 kcal.
- Bitter vermouth: 112 kcal.
- Sweet vermouth: 160 kcal.
- Sweet wine like sherry or port: 160 kcal.
- Vodka: 315 kcal.
- Whisky: 240-244 kcal.
- Cocoa cream: 260 kcal.
The calories from alcohol accumulate very easilyThey also encourage snacking and reduce control over what we eat, so if you're looking to lose weight, reducing your consumption is one of the most effective strategies.
Oils, fats and sauces
Pure oils and fats are the most caloric foods on the entire list: about 9 kcal per gramThis means that 100g of oil provides about 900 kcal, almost half of the daily intake of many people.
Per 100g find:
- Olive oil: 900 kcal.
- Sunflower oil: 900 kcal.
- Butter (animal fat): 670 kcal.
- Butter: 752 kcal.
- Vegetable margarine: 752 kcal.
As for the sauces and condimentsThe differences are significant:
- Bechamel: 115 kcal.
- Concentrated broths: 259 kcal.
- Ketchup: 98 kcal.
- Mayonnaise: 718 kcal.
- Light mayonnaise: 374 kcal.
- Mustard: 15 kcal.
- Soy sauce: 61 kcal.
- Canned tomato sauce: 86 kcal.
- Sofrito: 116 kcal.
- Vinegars: 8 kcal.
A simple spoonful of oil or mayonnaise can greatly change the overall taste of a dish.Therefore, it is advisable to control the quantities and choose lighter dressings when necessary, such as mustard or vinegar.
How to use the calorie chart in your daily life
With all this information it's easy to feel overwhelmed, but the idea is actually quite simple: Use the calorie chart as a compassNot like a prison. It can help you compare foods, adjust portions, and understand where your excesses or deficiencies come from.
Some practical ideas:
- Before you go shopping, make a list of healthy foods you want to prioritize (fruits, vegetables, legumes, fish, whole grains, nuts in small quantities). You can use lists of essential foods to better organize your pantry.
- Check the table to see which products have higher caloric density (oils, cured cheeses, sausages, sweets, alcohol, nuts) and decide how much and how often you want to take them.
- If you want to lose weight, focus on foods with low energy density and high volume (vegetables, fresh fruit, broths, cooked legumes, white fish), which allow you to eat abundant dishes with few calories.
- If your goal is to gain muscle or weight, incorporate quality calorie sources such as rice, pasta, nuts, raw olive oil, whole dairy products, lean meats and some more energy-dense foods so you don't have to eat huge volumes.
There are many strategies for controlling intake: counting calories, counting macros, using "hand" portions, or controlling by food groupsIt's not necessary to keep a precise count to get results, but understanding how much energy everyday foods provide is a huge help in making conscious choices.
Finally, remember that each person needs a different amount of energy depending on their individual circumstances. age, weight, height, sex and physical activityAn elderly person with a very sedentary lifestyle doesn't burn the same number of calories as an active child or a professional soccer player. Furthermore, in special situations such as Pregnancy, breastfeeding, or metabolic diseases (diabetes, kidney failure, morbid obesity)Needs change a lot and a simple standard calculation can fall short or go too far.
In any case, if you have significant doubts, it is advisable to consult with a health professional or a dietitian-nutritionistEspecially if you're considering making drastic changes to your diet or taking supplements. Calorie charts, guides, and calculators are just general tools; final dietary decisions should be tailored to your individual circumstances.
Knowing the calories in the most common foods and drinks It allows you to play with portions, combine food groups, and set up a meal pattern that fits your lifestyle, health, and goals, without obsessing but also without going in blind every time you sit down to eat.