Reference chart
Food Calorie Chart
Approximate calorie values for common foods organised by category. Use this chart as a quick reference for meal planning and calorie tracking.
- 34
- Foods
- 7
- Categories
- A4
- Printable chart
6 foods
Fruits
| Food | Serving Size | Calories |
|---|---|---|
| Apple | 1 medium (182g) | 95 |
| Banana | 1 medium (118g) | 105 |
| Orange | 1 medium (154g) | 62 |
| Strawberries | 1 cup (144g) | 46 |
| Grapes | 1 cup (92g) | 62 |
| Blueberries | 1 cup (148g) | 84 |
6 foods
Vegetables
| Food | Serving Size | Calories |
|---|---|---|
| Broccoli | 1 cup (91g) | 31 |
| Carrots | 1 cup (128g) | 52 |
| Spinach | 1 cup (30g) | 7 |
| Tomato | 1 medium (182g) | 22 |
| Cucumber | 1 cup (119g) | 16 |
| Bell Pepper | 1 medium (119g) | 24 |
6 foods
Proteins
| Food | Serving Size | Calories |
|---|---|---|
| Chicken Breast (cooked) | 100g | 165 |
| Salmon (cooked) | 100g | 206 |
| Eggs | 1 large (50g) | 72 |
| Greek Yogurt | 100g | 59 |
| Tofu | 100g | 76 |
| Lean Beef (cooked) | 100g | 250 |
5 foods
Grains
| Food | Serving Size | Calories |
|---|---|---|
| Brown Rice (cooked) | 1 cup (195g) | 216 |
| Quinoa (cooked) | 1 cup (185g) | 222 |
| Oats (cooked) | 1 cup (234g) | 166 |
| Whole Wheat Bread | 1 slice (28g) | 81 |
| Pasta (cooked) | 1 cup (140g) | 221 |
4 foods
Nuts & Seeds
| Food | Serving Size | Calories |
|---|---|---|
| Almonds | 1/4 cup (28g) | 164 |
| Peanuts | 1/4 cup (36g) | 207 |
| Chia Seeds | 1 tbsp (12g) | 58 |
| Walnuts | 1/4 cup (30g) | 196 |
4 foods
Dairy
| Food | Serving Size | Calories |
|---|---|---|
| Milk (whole) | 1 cup (244g) | 149 |
| Milk (skim) | 1 cup (244g) | 83 |
| Cheddar Cheese | 1 slice (28g) | 113 |
| Cottage Cheese | 1/2 cup (113g) | 81 |
3 foods
Common Foods
| Food | Serving Size | Calories |
|---|---|---|
| Avocado | 1/2 medium (68g) | 114 |
| Sweet Potato (baked) | 1 medium (114g) | 103 |
| Potato (baked) | 1 medium (173g) | 161 |
Printable Food Calorie Chart
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About This Chart
This chart provides approximate calorie values for common foods. Calorie content can vary based on preparation method, brand, and specific varieties. These values are averages and should be used as a guide. Always check nutrition labels for the most accurate information. Remember that calories are just one aspect of nutrition - focus on whole, nutrient-dense foods for optimal health.
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