The Future of Network

Health Fitness

Be aware of calories

The word calorie is a fairly common word.

‘Ice cream is loaded with calories’ or ‘Watch your calories to lose weight’, ‘Count calories’ and so on …

But when people talk about calories in food, what exactly do they mean? Let’s find out.

A calorie is a unit of measurement, a unit of energy. When you hear that something contains 100 calories, it is a way of describing how much energy your body could generate by eating or drinking it.

Are calories always bad for you?

Calories are not bad for us. Our body needs calories for energy. But eating too many calories, and not burning enough through activity, can certainly lead to weight gain. Hence the need to know which foods have how many calories or, in other words, which food will provide how much energy to the body.

Most foods and drinks contain calories. Some foods, like iceberg lettuce, contain fewer calories. (A cup of shredded lettuce has less than 10 calories.) While other foods, like roasted peanuts, contain a lot of calories. (Half a cup of peanuts has about 427 calories.)

Simple measurements and their meanings

1 kilojoule (kj) = 1000 joules

1 kilo of calories = 1000 grams of calories

1 calorie = 4.18 kj

1 g of fat = 9 cal = 38 kj

1 g of carbohydrates = 4 cal = 17 KJ

1 g of protein = 4 Cal = 17 kJ

This means that if you know how many grams of each nutrient (read fat, protein, or carbohydrate) are in a food, you can easily calculate total calories. You would multiply the number of grams by the number of calories in a gram of that food component.

For example, if a serving of potato chips (about 10 potato chips) has 10 grams of fat, this implies that 10 grams of fat x 9 calories per gram = 90 calories come from fat. Simple!

Ideally, we should aim for a healthy and balanced diet that provides us with the correct amount of calories, not too many and not too few!

Calories counter

The calorie counter or chart provided on this page makes it easy to count calories for foods such as vegetables, fruits, cereals, breads, and dairy products. You can use this chart to find the calories in your favorite vegetables, fruits, or cereals and make your own low-calorie recipe.

Calorie counting table:

Know the calorie content of various foods.

Calories in fruits per 100 grams

Values ​​are in calories. Multiply by 4.18 to get values ​​in kJ.

Apple 56

Pear 190

Banana 95

Chickoo 94

Cherries 70

Dates 281

Grapes 45

Guava 66

Kiwi 45

Guava 49

Lychies 61

Mangoes 70

Orange 53

Orange juice 100ml 47

Papaya 32

Peach 50

Pears 51

Pineapple 46

Plums 56

Strawberries 77

Watermelon 26

Grenada 77

Watermelon 16

Calories in Vegetables per 100 Grams

Broccoli 25

Eggplant 24

Cabbage 45

Carrot 48

Cauliflower 30

Fenugreek (Methi) 49

Green beans 26

Lettuce 21

Mushroom 18

Onion 50

Peas 93

Potato 97

Spinach 100g 26

Spinach 1 leaf 2

Spinach 1 bunch 78

Tomato 21

Tomato juice 100ml 22

Calories in cereals per 100 grams

Bajra 360

Corn flour 355

Rice 325

Wheat flour 341

Calories in Bread per piece

1 medium chappati 119

1 slice of white bread 60

1 paratha (without filling) 280

Calories in Milk and Dairy Products per cup

Butter 100gms. 750

Whey 19

Cheese 315

Cream 100gms. 210

Ghee 100gms 910

Milk buffalo 115

Cow’s milk 100

Skimmed Milk 45

Calories in other items

1 tablespoon sugar 48

Honey 1 tablespoon 90

Coconut water 100 ml 25

Coffee 40

Tea 30

Be mindful of calories, but not just the number of calories in your diet. What is much more important than calorie count is the quality of the calories or the source of the calories in your plan – that is, whether you get 300 calories from a can of cola or a chicken sandwich.


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