Food Calories Chart | What’s In Your Fruit, Veg, Meat And Other Daily Produce?

When it comes to tracking or planning your food, you might think about it several different ways – macros, calories, servings, portions, food groups – what do they all mean? The basic way we should think about food is that it is a source of energy for our bodies – and calories are the way we measure that energy. 

There are three different macronutrients that contribute calories to the foods we eat – those are carbohydrates (4 calories per gram), protein (4 calories per gram), and fat (9 calories per gram). Alcohol is closer to fat at 7 calories per gram. Although we might think of certain foods belonging in each category of macros, most foods are actually made up of all three macros. Micronutrients, like vitamins and minerals, are also present in foods, but don’t add any calories. 

So how many calories are in the foods you eat daily? Use the charts below to get a better grasp on the fuel you’re consuming. Note: some fruits and vegetables cross over – peppers have seeds so are technically a fruit, but often grouped with vegetables. Beans can be sources of carbs or vegetables.

The label on the package is the most accurate source of information for specific foods, but use this is a basic guide to your every day foods.

Fruits

Vegetables

Grains and Pulses

Meat

Fish

Dairy and Eggs

Carbohydrates

Cooking Oils

Soft Drinks

Alcoholic Beverages