BEGGINER'S GUIDEDAILY HABITSFAT LOSS TIPSFITNESS MYTHSLATEST POSTSSUPPLEMENTSTO THE POINTWEIGHT GAINWEIGHT LOSS
Daily Consumable Items Calorie Chart
🍽️ Food Items (Per 100 Grams)
| Food Item | Calories (per 100g) | Protein (g) | Carbs (g) | Fat (g) |
| Grains & Cereals | ||||
| White Rice (cooked) | 130 | 2.7 | 28 | 0.3 |
| Brown Rice (cooked) | 112 | 2.6 | 22 | 0.9 |
| Wheat Flour | 364 | 10.3 | 76 | 1.5 |
| Oats | 389 | 16.9 | 66 | 6.9 |
| Quinoa (cooked) | 120 | 4.4 | 22 | 1.9 |
| Bread (white) | 265 | 9 | 49 | 3.2 |
| Bread (whole wheat) | 247 | 13 | 41 | 4.2 |
| Legumes & Pulses | ||||
| Lentils (cooked) | 116 | 9 | 20 | 0.4 |
| Chickpeas (cooked) | 164 | 8.9 | 27 | 2.6 |
| Black Beans (cooked) | 132 | 8.9 | 24 | 0.5 |
| Kidney Beans (cooked) | 127 | 8.7 | 23 | 0.5 |
| Meat & Poultry | ||||
| Chicken Breast (skinless) | 165 | 31 | 0 | 3.6 |
| Chicken Thigh | 209 | 26 | 0 | 11 |
| Beef (lean) | 250 | 26 | 0 | 15 |
| Mutton | 294 | 25 | 0 | 21 |
| Fish (Salmon) | 208 | 25 | 0 | 12 |
| Fish (Tuna) | 144 | 30 | 0 | 1 |
| Dairy Products | ||||
| Milk (whole) | 61 | 3.2 | 4.8 | 3.3 |
| Milk (skimmed) | 34 | 3.4 | 5 | 0.2 |
| Paneer | 265 | 18.3 | 1.2 | 20.8 |
| Cheddar Cheese | 402 | 25 | 1.3 | 33 |
| Yogurt (plain) | 59 | 10 | 3.6 | 0.4 |
| Nuts & Seeds | ||||
| Almonds | 579 | 21 | 22 | 50 |
| Cashews | 553 | 18 | 30 | 44 |
| Walnuts | 654 | 15 | 14 | 65 |
| Peanuts | 567 | 26 | 16 | 49 |
| Sunflower Seeds | 584 | 21 | 20 | 51 |
🍎 Fruits (Per Piece/Standard Serving)
| Fruit | Serving Size | Calories | Vitamin C (mg) | Fiber (g) |
| Apple | 1 medium (182g) | 95 | 8.4 | 4.4 |
| Banana | 1 medium (118g) | 105 | 10.3 | 3.1 |
| Orange | 1 medium (154g) | 62 | 70 | 3.1 |
| Mango | 1 cup sliced (165g) | 99 | 60 | 2.6 |
| Grapes | 1 cup (151g) | 104 | 27.3 | 1.4 |
| Strawberries | 1 cup (152g) | 49 | 89.4 | 3 |
| Pineapple | 1 cup chunks (165g) | 82 | 78.9 | 2.3 |
| Watermelon | 1 cup cubed (152g) | 46 | 12.3 | 0.6 |
| Papaya | 1 cup cubed (145g) | 55 | 88.3 | 2.5 |
| Pomegranate | 1 medium (282g) | 234 | 28.8 | 11.3 |
| Guava | 1 medium (55g) | 37 | 125.8 | 3 |
| Kiwi | 1 medium (76g) | 42 | 64.5 | 2.1 |
| Peach | 1 medium (147g) | 58 | 9.9 | 2.3 |
| Plum | 1 medium (66g) | 30 | 6.3 | 0.9 |
| Avocado | 1 medium (201g) | 322 | 20.1 | 13.5 |
🥬 Vegetables (Per 100 Grams)
| Vegetable | Calories (per 100g) | Vitamin A (IU) | Vitamin C (mg) | Iron (mg) |
| Leafy Greens | ||||
| Spinach | 23 | 9377 | 28.1 | 2.7 |
| Kale | 35 | 15376 | 93.4 | 1.6 |
| Lettuce | 15 | 7405 | 4 | 0.9 |
| Cabbage | 25 | 98 | 36.6 | 0.5 |
| Root Vegetables | ||||
| Potato | 77 | 2 | 19.7 | 0.8 |
| Sweet Potato | 86 | 14187 | 2.4 | 0.6 |
| Carrot | 41 | 16706 | 5.9 | 0.3 |
| Beetroot | 43 | 33 | 4.9 | 0.8 |
| Onion | 40 | 2 | 7.4 | 0.2 |
| Other Vegetables | ||||
| Tomato | 18 | 833 | 13.7 | 0.3 |
| Cucumber | 16 | 105 | 2.8 | 0.3 |
| Bell Pepper | 31 | 3131 | 127.7 | 0.4 |
| Broccoli | 34 | 623 | 89.2 | 0.7 |
| Cauliflower | 25 | 19 | 48.2 | 0.4 |
| Eggplant | 25 | 23 | 2.2 | 0.2 |
| Okra | 33 | 375 | 23 | 0.6 |
| Green Beans | 35 | 690 | 12.2 | 1 |
🥤 Beverages (Per Standard Serving)
| Beverage | Serving Size | Calories | Sugar (g) | Caffeine (mg) |
| Hot Beverages | ||||
| Black Coffee | 1 cup (240ml) | 2 | 0 | 95 |
| Tea (black, no sugar) | 1 cup (240ml) | 2 | 0 | 47 |
| Green Tea | 1 cup (240ml) | 2 | 0 | 25 |
| Chai Tea (with milk & sugar) | 1 cup (240ml) | 120 | 20 | 25 |
| Cold Beverages | ||||
| Water | 1 cup (240ml) | 0 | 0 | 0 |
| Coconut Water | 1 cup (240ml) | 46 | 6.3 | 0 |
| Fresh Orange Juice | 1 cup (248ml) | 112 | 20.8 | 0 |
| Apple Juice | 1 cup (248ml) | 114 | 24 | 0 |
| Soft Drinks | ||||
| Cola | 1 can (355ml) | 140 | 39 | 34 |
| Lemon Soda | 1 can (355ml) | 140 | 38 | 0 |
| Energy Drink | 1 can (250ml) | 110 | 27 | 80 |
| Alcoholic Beverages | ||||
| Beer | 1 bottle (355ml) | 150 | 13 | 0 |
| Red Wine | 1 glass (150ml) | 125 | 4 | 0 |
| Whiskey | 1 shot (45ml) | 105 | 0 | 0 |
| Dairy Beverages | ||||
| Lassi (sweet) | 1 cup (240ml) | 180 | 25 | 0 |
| Buttermilk | 1 cup (240ml) | 98 | 12 | 0 |
| Milkshake (chocolate) | 1 cup (240ml) | 270 | 32 | 5 |
Quick Reference Calorie Ranges
High Calorie Foods (400+ calories per 100g)
- Nuts, seeds, oils, butter, cheese, dried fruits
Moderate Calorie Foods (100-400 calories per 100g)
- Grains, legumes, meat, fish, dairy products
Low Calorie Foods (Under 100 calories per 100g)
Most vegetables, fruits, leafy greens
💡 Tips for Using This Chart
Daily Goals: Average adult needs 1,800-2,400 calories per day depending on activity level
Portion Control: Use a kitchen scale to measure food items in grams for accuracy
Fruit Servings: Standard fruit pieces are easier to count than weighing
Vegetable Prep: Cooking methods can slightly alter calorie content
Beverage Awareness: Liquid calories can add up quickly throughout the day
Daily Caloric Needs by Age, Weight, and Height – Men and Women
Fueling the Human Body: Understanding Energy Needs
Stay happy. Stay strong. Stay healthy.
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