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Complete Food Caloric Table

by Georgia Ede
Published: Last Updated on

How many calories should I eat?

If you are going to go on a diet, it  is very important to have a slight idea of ​​the  calories (kcal) that different foods contain. It should be noted that the following calorie table is indicative, since the food depends a lot on the way it is cooked, for example, meats; if they are cooked roasted, the calories are higher than if they are cooked on the grill, without skin or avoiding fat.

It is one of the key questions when going on a diet and it is difficult to give a specific piece of information that is adjusted to the reality of each person, since there are several factors that we must take into account. One of the most important, and most difficult to assess is caloric expenditure .

That is, how many calories our body burns doing its daily activity. For this, it is good to understand that it depends on certain factors such as sex, physical activity and basal metabolism. If you still don’t know how the metabolism works , we invite you to find out in this post that explains everything in detail.

It must be taken into account that each person requires individualized treatment regarding the number of calories to be ingested, although as a general rule, women usually consume an average of 2000 kcalories per day and men an average of 2500 kcalories per day , the caloric intake of Each individual will depend on different factors such as: sex, age, if you usually exercise and according to your metabolism.

The exact calculation of calories is something complicated to carry out, but we can readjust the amounts if we see that we do not lose weight, or that we gain weight, until we reach an approximate figure that keeps us in our weight.

Does counting calories work for weight loss?

Naturally it works, if we adapt our caloric intake correctly to the calories we consume, we will be able to establish a weight, if what we want is to lose weight, we will have to reduce the caloric intake a little, and if we want to gain weight, increase it; success is in the balance between caloric consumption and expenditure .

It is really important to keep track of the calories we consume, although we should not be aware of whether we consume one more calorie or one less.

The importance lies in consuming an indicative amount that adjusts to our physical and metabolic wear and tear.

As we have mentioned previously, controlling calories is somewhat difficult, since depending on the cooking and the way a food is cooked, its contribution can vary a lot.

We must bear in mind that by avoiding fats we can adjust the caloric load that a food provides us to the maximum.

As we have said, it is important to keep an orientation control of the calories we consume but without obsessing over it. If you burn more calories than you consume, exercising, you will lose weight, yes, you have to eat a balanced diet combining it with exercise without reaching a poor caloric intake.

You can check here different diets that adjust their menus to a number of calories, such as the 1500 calorie diet or the 1400 calorie diet , or some more extreme 900 calories or even 500 calories .

Count calories, but don’t forget the nutrients

It is something that we generally do not observe, we rely on calories and overlook nutrients and really this is what we should care the most when it comes to taking care of ourselves.

Calories are still important, because by regulating the necessary energy that our body needs, we will be able to balance the balance of caloric intake, which will allow us to control our weight . But, the calories are not as important in themselves as the nutrients that we are contributing to our body. It is about nourishing our body with everything it needs.

To give us an idea, nutrients represent the quality, and calories the quantity, of the food we eat. Based on this idea, we can understand what we are trying to explain below with a very clear example.

Eating is not the same as being nourished , that is, it is not the same that your body receives 2000 calories in healthy foods as in fats, sweets and foods that do not provide quality nutrients for our body.

You can perfectly well be consuming the necessary calories for your body, but have a lack of vitamins, minerals, proteins or any nutrient because you are providing empty calories.

This term, which we have already explained previously, refers to foods that provide us with a lot of calories but few interesting nutrients for our body at a nutritional level.

Therefore, it is not the same to consume 300 calories from sweets than 300 calories from broccoli; Since broccoli provides us with nutrients that are useful to our body, while sweets only provide us with sugars that impact our body differently.

In addition to the difference in the quality of food, there is also a great difference in quantity, since to consume the same number of calories we should consume much larger amounts of healthy products.

Once this is explained, we must make an analysis of the diet that we carry out, because we must not only base ourselves on the calories we eat, but on the nutritional contribution of the foods we eat to have a good state of health.

An easy tool for managing healthy eating is to use the glycemic index of foods . Here we explain in detail, this metric system that will help you correctly choose the foods that interest you the most when it comes to nourishing and feeding yourself.

You can also consult the Low Glycemic Index diet ,  which bases its operation on controlling the consumption of foods with a high glycemic index.

Food up to 100 calories (per 100 gr)

Chard15Whole milk80
Apricot44Lettuce15
Artichokes60Sole75
Clams50Lemon lime30
Celery15Lombard20
Blueberries53Corn90
Cod90Mandarina40
Eggplant20Mango57
Berro20Apple52
Soy Sprouts60Mussels60
Café10Peach52
Zucchini20Peaches in syrup84
Pumpkin25Cantaloupe31
Squid80Hake85
Snails70Mustard20
Cardo20Neighbor15
Onion35Orange44
Cherries50Loquats, nectarine65
Beer100oysters80
Mushrooms20Papaya30
Plums50Baked potato80
Egg white50Cucumbers15
Brussels sprouts40Money60
Kale20Parsley50
Cauliflower20Pepper20
Apple compote70Pineapple51
Curd90Plantain90
Endibia20Chicken100
Asparagus20Pomelo30
Spinach25Leek20
Raspberries40Octopus60
Strawberries36Cabbage30
Prawns100Radishes20
Granada70Rape90
Green peas90Beetroot40
Broad beans65Watermelon30
Figs80Mushrooms20
Fennel20Has5
Green beans30Tomato20
Ketchup100Grapes90
Kiwi61Yogurt70
Langosta70Nonfat yogurt40
Skimmed milk40Carrot30

 

Foods from 100 to 300 calories (per 100 gr)

Olives150Jam without sugar140
Avocado167Mere115
it140Honey300
bean285Mortadella300
Anchovies185Lamb shoulder230
Sea eel300Wheat bread280
Tuna220Raisins280
Chocolate milkshake125duck230
Bechamel115Turkey130
Boquerones150Partridge110
Mackerel160Pizza250
Chestnuts195breaded pollo260
Caviar240Spring roll260
Cola150Salami300
Rabbit150Sausage295
Cordero250Salmon210
Croquettes130Wheat Bran180
Dátil289Sardines150
Egg flan130Lamb sirloin180
York ham200Veal215
Lubin115Tortilla chips200
Lean pork190Trout110
Jam with sugar290Yolk300

 

Foods of 300 to 400 calories (per 100 gr)

Rice350Serrano ham360
Sugar400Krispies350
Butifarra395Condensed milk340
Candies390Almond milk340
Pork340Lentils340
Pork chops340Pork loin380
Churros350liquid cream330
Coco354Pasta360
Oat flakes380Mashed potatoes350
Lamb ribs350Cammembert cheese330
Caramel sauce400Cheese Ball350
Videos310Fresh cheese310
Cookies380Gouda cheese370
Chicken360Parmesan390
Chickpeas370Roquefort cheese380
Wheat flour360Wheat semolina320

 

Foods of more than 400 calories (per 100 gr)

Olive oil900Lard930
Almonds610Butter770
Hazelnuts650Margarine750
Bacon670Mayonnaise740
Biscuit450Walnuts640
Stamp460Popcorn590
Peanuts610Pork belly480
Cacao590Puff pastry540
Chocolate690Pinions660
Milk chocolate670Pipas670
Croissant460Pistachios620
Foie gras510Sausages450
Chocolate biscuits560Sausage frankfurt460
muffin485Cheesecake425

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