Complete Guide to Calories in Popular Foods Everything You Need to Know

Since I’ve been a nutritionist for more than seven years, my clients often ask me how many calories are in common foods. When people find out how many calories are in some of their favorite foods and snacks, they are often shocked. This guide will tell you everything you need to know about the calories in all the most popular foods so you can make smart choices about your diet. Read below “Complete Guide to Calories in Popular Foods Everything You Need to Know”.

What Do Calories Mean?

Let’s take a quick look at what calories are before we get into specific foods. Calories are a way to figure out how much energy something has. This energy helps your body do basic things like breathing, moving blood around, and fixing cells. How many calories you need each day depends on your age, gender, level of activity, and other things. By knowing how many calories are in the foods you eat, you can keep your energy intake and use in balance.

The Value of Calories

For weight management and good health in general, keeping track of the calories you eat is important. Getting too many calories can make you gain weight over time. It can also make you more likely to get long-term diseases like cancer, diabetes, and heart disease. If you don’t eat enough calories, you might feel tired, weak, and not get enough nutrients. Your health and happiness can improve if you eat the right number of calories every day. As your nutritionist, I always tell you to pay attention to both the calories and the nutrients in the food you eat.

Common Foods and Their Calories

Let’s look at how many calories are in some of the most common foods. I’ll give you calorie ranges when it makes sense, but keep in mind that counts can be a little different between brands and recipes.

Breads and Grains

• About 75 to 80 calories per slice of white bread
• 60 to 65 calories per slice of whole-wheat bread
• 200 to 300 calories per bagel
• One English muffin has 130 calories.
• 60 to 150 calories per 6-inch tortilla
• 100 to 150 calories for a 6-inch pancake
• 150–200 calories per 4”x4” waffle
• 205 calories for a cup of white rice
• 215 calories for a cup of brown rice
• 222 calories for a cup of quinoa
• 307 calories in a cup of oats
• 30 calories for a cup of air-popped popcorn

Breakfast Foods

• 105 calories for a medium banana
• 95 calories in an apple
• Orange has 85 calories.
• Two scrambled eggs have 140 calories.
• 200 to 300 calories for an omelet with cheese and vegetables
• 150 to 250 calories for a bowl of cereal with milk
• 250 to 350 calories for oatmeal with milk and fruit
• Six ounces of yogurt has between 100 and 150 calories.
• 200 to 250 calories for 1/4 cup of granola

Getting Protein and Meat

• 140 calories in 3 oz. of chicken breast
• 175 calories for 3 ounces of salmon
• 3 oz. of tilapia has 110 calories.
• 200–300 calories for 3 oz. of steak
• 220 calories for 3 ounces of ground beef
• 250 to 350 calories per burger patty
• 250 to 300 calories per hot dog
• 90 calories for 3 slices of bacon
• Five pieces of chicken nuggets have 190 calories.
• 200 to 300 calories for a veggie burger
• Half a cup of tofu has 100 calories.
• It has 115 calories for 1/2 cup of cooked lentils.
• There are 110 calories in 1/2 cup of cooked black beans.

Dairy and Eggs

• 150 calories in a cup of whole milk
• 120 calories in a cup of 2% milk
• 90 calories in a cup of nonfat milk
• 150 calories in 1 cup of plain yogurt
• 110 calories for 1 ounce of cheddar cheese
• 85 calories for 1 oz of mozzarella
• 75 calories in 1 oz of feta
• About 70 calories in a large egg
• Fresh fruits and vegetables
• 95 calories in an apple
• Banana has 105 calories.
• Orange has 85 calories.

Fruits and Vegetables

• 50 calories for a cup of strawberries
• 85 calories for a cup of blueberries
• 50 calories for a cup of carrot sticks
• 10 calories for a cup of raw spinach
• 8 calories for a cup of kale
• 30 calories for a cup of broccoli
• 160 calories in a medium-sized baked potato
• 180 calories for a cup of sweet potato
• 215 calories for a cup of brown rice
• 222 calories in 1 cup of quinoa

Fats and Oils

• 12 calories in 1 tablespoon of olive oil
• One tablespoon of butter has 100 calories.
• 115 calories in 1 tablespoon of coconut oil
• This much peanut butter has 190 calories.
• 165 to 175 calories for 1 ounce of nuts (almonds, walnuts).
• 50–150 calories for 1 tablespoon of salad dressing

Beverages

• 150 calories in 12 oz. of soda
• 12 oz of fruit juice has 150 to 200 calories.
• 12 oz of sweet tea has 135 calories.
• 150 calories in 12 oz. of beer
• Wine (5 oz) has 120 to 130 calories.
• 150 to 250 calories for a 12 oz. latte
• Five calories in a black coffee

Snacks and Sweets

• 50 calories for 1 ounce of chips
• 110 calories for 1 ounce of pretzels
• A 2-inch chocolate chip cookie has 140 calories.
• 220 to 250 calories for a cup of ice cream
• 150 calories for 1 oz of dark chocolate
• 250 to 300 calories for a cheese pizza slice
• 430 calories in 1 cup of trail mix

Key Takeaways

• Your calorie needs change based on your age, gender, level of activity, and other things. Aim to get the right amount of calories in and out.
• Foods that are higher in calories are cheese, nuts, seeds, oils, desserts, fried foods, fatty meats, and sugary drinks.
• Fruits, vegetables, lean proteins, whole grains, and low-fat dairy are all low-calorie choices.
• Watch the serving sizes; when you eat a lot, the calories add up fast.
• Look at different brands and recipes because the number of calories in each can be different.

You can see that the number of calories in different foods is not always the same. The best advice I can give you is to eat a lot of lean proteins, whole grains, fruits, and vegetables that have been minimally processed. Cut back on foods that are high in calories but low in nutrients, like added sugars, refined grains, and saturated fats. If you want to lose weight, you should either cut back on calories or work out more than you eat. If you have any other questions about nutrition, feel free to get in touch! I hope you like reading “Complete Guide to Calories in Popular Foods Everything You Need to Know”.