Understanding the calories in your food is key to managing your diet, whether you’re aiming to lose weight, build muscle, or simply eat healthier. From juicy fruits to hearty meats, every bite counts toward your daily energy balance.
But how many calories are you really consuming? This daily food calorie chart breaks down the calorie content of common foods—fruits, vegetables, grains, proteins, and more—so you can make informed choices. Plus, we’ll share tips to align your intake with your goals and highlight how Protyze Anytime Clear Whey can fit into your plan. Let’s dive into the numbers and see what’s on your plate!
Why Calories Matter
Calories are your body’s energy currency, fueling everything from workouts to daily tasks. But not all calories are equal—nutrient-dense foods like fruits and lean proteins offer more bang for your buck than processed snacks. Knowing the calorie content of foods helps you balance intake with expenditure, whether you’re maintaining (around 2,000-2,500 kcal daily for most adults), cutting (~500 kcal deficit), or bulking (~500 kcal surplus). This chart will give you clarity on what you’re eating and how it adds up.
Daily Food Calorie Chart: The Breakdown
Below is a detailed calorie chart covering common foods across categories. Portions are standardized for easy comparison (e.g., 100g for most solids, 1 medium for fruits/vegetables). Calories are approximate, based on USDA data and nutrition databases.
1. Fruits
Fruits are packed with vitamins, fiber, and natural sugars for quick energy. They’re great pre-workout or as snacks.
- Apple (1 medium, ~182g): 95 kcal
- Banana (1 medium, ~120g): 90 kcal
- Orange (1 medium, ~131g): 62 kcal
- Strawberries (100g): 32 kcal
- Blueberries (100g): 57 kcal
- Mango (100g): 60 kcal
- Avocado (100g): 160 kcal (higher due to healthy fats)
- Grapes (100g): 69 kcal
- Watermelon (100g): 30 kcal
-
Pineapple (100g): 50 kcal
Tip: Pair fruits with protein (e.g., Protyze Anytime Clear Whey Protein) to balance blood sugar and stay full longer.
2. Vegetables
Low in calories, high in nutrients—vegetables are diet MVPs for volume and satiety.
- Broccoli (100g, cooked): 35 kcal
- Spinach (100g, raw): 23 kcal
- Carrot (1 medium, ~61g): 25 kcal
- Sweet Potato (1 medium, ~130g): 86 kcal
- Kale (100g, raw): 49 kcal
- Zucchini (100g, cooked): 17 kcal
- Bell Pepper (1 medium, ~119g): 24 kcal
- Cauliflower (100g, cooked): 25 kcal
- Green Beans (100g, cooked): 35 kcal
-
Tomato (1 medium, ~123g): 22 kcal
Tip: Roast or steam veggies to retain nutrients without adding calorie-heavy oils.
3. Grains and Starches
Grains fuel workouts but vary widely in calories. Opt for whole grains for fiber and sustained energy.
- White Rice (100g, cooked): 130 kcal
- Brown Rice (100g, cooked): 112 kcal
- Quinoa (100g, cooked): 120 kcal
- Oats (100g, dry): 389 kcal (½ cup cooked: ~150 kcal)
- Whole Wheat Bread (1 slice, ~28g): 80 kcal
- Pasta (100g, cooked): 131 kcal
- Potato (1 medium, ~173g, baked): 161 kcal
- Corn (100g, cooked): 96 kcal
- Barley (100g, cooked): 123 kcal
-
Couscous (100g, cooked): 112 kcal
Tip: Measure cooked portions—grains expand and seem denser than they are.
Proteins (Meats, Fish, Eggs, Plant-Based)
Protein is crucial for muscle repair and satiety. Lean options keep calories in check.
- Chicken Breast (100g, cooked, skinless): 165 kcal
- Salmon (100g, cooked): 206 kcal
- Tuna (100g, canned in water): 86 kcal
- Egg (1 large, ~50g): 68 kcal
- Tofu (100g, firm): 144 kcal
- Lentils (100g, cooked): 116 kcal
- Chickpeas (100g, cooked): 164 kcal
-
Greek Yogurt (100g, plain, nonfat): 59 kcal
Tip: Grill or bake proteins to avoid extra calories from frying.
Dairy and Alternatives
Dairy offers protein and calcium but watch for fat content in cheeses and full-fat options.
- Cheddar Cheese (100g): 403 kcal (1 oz: ~114 kcal)
- Mozzarella (100g, part-skim): 254 kcal
- Milk (1 cup, 2%): 122 kcal
- Almond Milk (1 cup, unsweetened): 30 kcal
- Cottage Cheese (100g, low-fat): 84 kcal
- Butter (1 tbsp, ~14g): 102 kcal
- Cream Cheese (1 tbsp, ~15g): 51 kcal
- Parmesan (100g, grated): 431 kcal (1 tbsp: ~22 kcal)
- Soy Milk (1 cup, unsweetened): 80 kcal
-
Yogurt (100g, plain, full-fat): 61 kcal
Tip: Choose unsweetened plant-based milks for lower calories and versatility.
Nuts and Seeds
Nutrient-dense but calorie-heavy, nuts and seeds are best in moderation.
- Almonds (100g): 579 kcal (1 oz: ~164 kcal)
- Peanuts (100g): 567 kcal (1 oz: ~161 kcal)
- Walnuts (100g): 654 kcal (1 oz: ~185 kcal)
- Chia Seeds (1 tbsp, ~12g): 58 kcal
- Flaxseeds (1 tbsp, ~10g): 55 kcal
- Sunflower Seeds (100g): 584 kcal (1 oz: ~165 kcal)
- Cashews (100g): 553 kcal (1 oz: ~157 kcal)
- Pumpkin Seeds (100g): 559 kcal (1 oz: ~158 kcal)
- Pistachios (100g): 562 kcal (1 oz: ~159 kcal)
-
Peanut Butter (1 tbsp, ~16g): 94 kcal
Tip: Stick to a small handful (1 oz) to control calories while getting healthy fats.
How to Use This Calorie Chart
1. Track Your Intake
Use a food diary or app to log portions and tally calories. Weigh foods for accuracy—eyeballing can overestimate or underestimate.
2. Balance Your Macros
Aim for a mix: ~45-65% carbs, 10-35% protein, 20-35% fats. For example, a 2,000 kcal diet might include 100g protein (400 kcal), 250g carbs (1,000 kcal), and 67g fat (600 kcal).
3. Adjust for Goals
- Weight Loss: Create a 300-500 kcal deficit. Swap high-calorie nuts for veggies.
- Muscle Gain: Add 300-500 kcal, prioritizing proteins like chicken or Protyze Anytime Clear Whey.
- Maintenance: Match intake to activity level, using nutrient-dense foods.
4. Timing Matters
Spread calories across meals and snacks. For workouts, try a pre-workout meal (30-60g carbs, 10-20g protein), like bananas with Protyze.
Why Protyze Fits Your Calorie Plan
Protyze Anytime Clear Whey Protein, made by Alphacentric Healthcare Pvt Ltd, is a smart addition. At ~120 kcal per scoop (24g protein), it’s a low-calorie, high-protein option when mixed with water (not milk, per its design). Perfect post-workout or as a snack, its 99% lactose-free formula in flavors like Orange Squash, Mango Peach, etc., fuels muscle without derailing your calorie goals.
Practical Tips for Calorie Control
Portion Awareness
Use measuring cups or a food scale. For example, 100g cooked rice (~130 kcal) is about ½ cup—easy to overdo without checking.
Cook Smart
Bake, grill, or steam instead of frying. A 100g chicken breast jumps from 165 kcal (grilled) to 300+ kcal (fried).
Read Labels
Packaged foods can hide calories. A “healthy” granola bar might pack 200 kcal—check serving sizes.
Plan Ahead
Batch-prep meals with known calories, like chicken (165 kcal/100g) and broccoli (35 kcal/100g), to simplify tracking.
Conclusion
This daily food calorie chart pulls back the curtain on what you’re really eating, from low-calorie watermelon (30 kcal/100g) to calorie-dense almonds (579 kcal/100g). Use it to align your diet with your goals—weight loss, muscle gain, or health—by tracking portions and balancing macros. Pair smart eating with Protyze Anytime Clear Whey (mixed with water) for a protein-packed, low-calorie boost. Ready to take control? Start logging your meals and try Protyze!
TL;DR
Know your calories: apples (95 kcal/medium), chicken (165 kcal/100g), rice (130 kcal/100g), almonds (579 kcal/100g). Track portions, balance carbs/protein/fats, and adjust for goals. Use Protyze Anytime Clear Whey (~120 kcal/scoop, water only) for low-calorie protein. Plan, measure, and eat smart.
