Calories in Food
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How many calories are in certain foods?
A calorie is simply a method to measure the energy contained in food as well as the energy released in our body. One calorie is the quantity of energy required to raise the one gram of water’s temperature by one degree centigrade. Even though calorie is not considered a nutrient, there are some nutrients that supply calories. Calorie content in a food is made up of protein, fat, and carbohydrates, all of which are burned when used in the body in order to transform it into energy. This in turn is actually known as calories. In short, if you know the amount of fats, carbohydrates, and proteins a food contain, you could easily calculate the amount of calories contained in this particular food.
Calorie, as it is fondly referred to, is technically known as kilocalorie. Majority of the food labels contain the amount of calories. However, when you calculate its amount via multiplying the grams of fat, proteins, and carbohydrates, you may get a different amount. Foods with less than 50 calories are regarded as the five calorie increment, and foods consisting of more than 50 calories are taken as the ten calorie increment.
What are zero calorie foods?
Foods containing less than five calories are considered foods with zero calories.
If you consume foods consisting of more calories, your body stores this extra energy in the form of fat. On the other hand, if you consume foods with low calories, your body uses fat by burning it in order to cope up the energy levels. Some people believe that they have to burn off all the calories to lose weight. But, this is not true. In order to remain healthy and to ensure the smooth functioning of heart and lungs, it is important that your body needs some calories. However, it must be ensured that you consume nutrient-rich foods with low calories. This in turn helps to balance your calories level in a healthy way.
Listed below are certain foods along with their calorie content:
Soups
Beef broth (1 can) – 40
1 cup of hot and sour soup – 100
Chicken noodle soup (1 can) – 140
1 can of French Onion Soup – 150
Vegetable beef soup (1 can) – 175
Chicken with rice soup (1 can) – 150
1 cup of Wonton soup – 210
1 can of golden mushroom soup – 220
1 can of vegetable soup – 225
1 can of tomato soup - 247
1 can of mushroom soup – 275
1 can of chicken soup – 307
1 can of chili beef soup – 385
Vegetables
1 cup of fresh Asparagus – 36
1 cup of raw bean sprouts – 37
1 cup of cooked broccoli – 40
1 cup of cooked cabbage – 31
1 cup of cooked carrot – 45
1 cup of boiled cauliflower – 28
3 small stalks of celery – 10
1 cup of fresh collards - 42
1 cup of cooked corn – 140
Cucumber – 30
1 cup of boiled eggplant – 38
1 clove of garlic – 4
1 cup of boiled green beans – 31
1 green pepper of about 1/5 pound – 16
1 cup of fresh Kale – 43
1 cup of cooked kidney beans – 218
1 cup of lentils – 212
1 cup of lima beans – 189
1 cup of chopped mushrooms – 20
1 cup of fresh mustard greens – 32
1 cup of Navy beans – 224
10 large green Olives – 45
1 cup of raw onion – 65
1 cup of cooked peas – 115
1 cup of pinto beans – 228
3 oz. of potato French fries – 130
10 medium radishes – 8
1 cup of fresh spinach – 14
1 raw tomato – 26
1 cup of fresh turnip greens – 29
Fruits
1 medium apple - 60
1 medium apricot – 20
1 avocado – 380
1 medium banana – 80
1 cup of cubed cantaloupe – 48
1 cup of cherries – 90
4 oz. of dates – 214
1 cup of grapes – 90
4 oz. of gooseberries – 13
4 oz. of guava – 57
1 medium lemon – 15
1 medium nectarine – 55
4 oz. of mango – 75
4 oz. of mulberries – 35
1 medium orange – 50
4 oz. of pineapple – 46
4 oz. of papaya – 45
4 oz. of olives – 85
10 medium plums – 20
4 oz. of watermelon – 54
4 oz. of strawberries – 26
Fish
Prawn – 90
1 cup of steamed blue crab – 138
4 oz. of raw catfish – 132
4 oz. of steamed crayfish – 129
4 oz. of raw croaker – 119
4 oz. of steamed scallops – 127
4 oz. of raw shark – 148
4 oz. of fried shrimp – 275
Low fat sardines – 101
High fat sardines – 211
Meat
1 oz. of beef bologna – 89
1 oz. of canned corned beef – 71
4 oz. of lean country ham – 220
1 cup of pork and beans – 311
2 oz. of spam – 170
Duck – 130
Beverages’ calorie values per 100 grams
Apple Juice – 52
Grape Juice – 52
Orange Juice – 43
Tomato juice – 17
Pineapple juice – 50
Coconut water – 23
Curds – 51
Cow’s milk – 62
Skimmed milk – 32
1 cup of cocoa – 210
Cereals
1 oz. of barley – 88
1 oz. of plain cornflakes – 85
1 oz. of plain flour – 85
1 oz. of oatmeal – 105
4 oz. of noodles rice – 360
Half cup of brown rice – 350
Half cup of basmati rice – 320
1 cup of wheaties – 100
Dairy items
1 tbsp of butter – 100
1 oz. of cheddar cheese – 114
1 oz. of cream cheese – 414
1 cup of egg nog – 340
1 cup of sour cream – 490
1 cup of whipping cream – 154
1 cup of plain yogurt – 150
Fat
It is estimated that one gram of fat contains about 9 calories. The calories contained in fat are twice the amount of calories in carbohydrates and proteins. Hence, all fatty foods are regarded as bad. In fact, diet with low calorie would be generally low in fat. Among the food items that are high in fat and calories are brandy butter, butterkist popcorn, cheese cheddar, egg, coconut oil, corn oil, and fast food items.
Proteins
In this case, one gram of protein consists of about 4 calories. Intake of protein-enriched food is highly essential for the proper functioning of muscles, which in turn are sometimes acknowledged as the fat furnace, since they have capability to balance the metabolism rates. Further, protein foods are also effective to balance the blood sugar level. According to certain studies, on overage, a woman requires about 80 -100 grams of protein per day. For men, it is about 100-150 grams per day.
Carbohydrates
When comes to carbohydrates, they are low in calories, i.e., about one gram of carbohydrates contains only 3.75 calories. According to some stream diet nutritionists, about half of total calories required for your body should come from carbs. But, it would be better if you could get carbohydrate calories from foods with low glycemic index.
Best foods with low calories
Foods with low calories are recommended for those who wish to lose weight as well as remain healthy. Mentioned below are some of the healthy food items with low calories:
- Herbs and spices such as mustard seeds, cinnamon, cayenne pepper, and cinnamon
- Cottage cheese, since it is high in calcium as well as proteins and low in calories
- Beans
- Vegetables, except for potatoes
- Oatmeal with low calories is a great option for a perfect breakfast
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