The word calorie is a fairly common word.
“Ice cream is full of calories” or “watch your calories to lose weight”, “count calories” and so on…
But, when people talk about the calories in food, what exactly do they mean? Let’s find out.
A calorie is a unit of measurement – a unit of energy. When you hear something has 100 calories, that’s a way of describing how much energy your body would be able to generate by eating or drinking it.
Are calories always bad for you?
Calories aren’t bad for us at all. Our body needs calories to produce energy. But eating too many calories — and not burning enough through activity — can definitely lead to weight gain. Hence the need to know which foods contain how many calories, or in other words, which foods will provide you with how much energy for the body.
Most foods and drinks contain calories. Some foods, such as iceberg lettuce, contain fewer calories. (A cup of shredded lettuce is less than 10 calories.) While other foods, like roasted peanuts, are high in calories. (Half a cup of peanuts has about 427 calories.)
Simple measurements and their meanings-
1 kilojoule(kj) = 1000 joules
1 kilo calories = 1000 grams of calories
1 calorie = 4.18 kj
1 g of fat = 9 calories = 38 kj
1 g of carbohydrates = 4 calories = 17 KJ
1 g protein = 4 Cal = 17 kJ
The above means that if you know how many grams of each nutrient (read fat, protein, or carbs) are in a food, you can easily calculate the total calories. You would multiply the number of grams by the number of calories in one gram of that food component.
For example, if a serving of fries (about 10 fries) contains 10 grams of fat, that means 10 g of fat x 9 calories per gram = 90 calories from fat. Simple!
We should ideally aim for a healthy, balanced diet that provides us with the right number of calories – neither too many nor too few!
The calorie counter or chart on this page makes it easy to count calories for foods like vegetables, fruits, grains, breads, and dairy products. You can use this chart to find the calories of your favorite vegetables, fruits or grains and create your own low-calorie recipe.
Calorie counting chart:
Know the calorie content of various foods.
Calories in 100 Grams of Fruit and Nutrition Facts
Values are in Calories. Multiply by 4.18 to get values in kJ.
Kiwi fruit 45
Orange juice 100ml 47
Calories in Vegetables and Nutrition Facts per 100 Grams
Fenugreek (Methi) 49
Green beans 26
Spinach 100g 26
Spinach 1 leaf 2
Spinach 1 bunch 78
Tomato juice 100ml 22
Calories in Cereal and Nutrition Facts per 100 Grams
Corn flour 355
Wheat flour 341
Calories in Bread and Nutrition Facts per piece
1 medium chapati 119
1 slice of white bread 60
1 paratha (no filling) 280
Calories in Milk and Milk Products per cup and Nutrition Facts
Butter 100g. 750
Cream 100g. 210
Ghi 100g 910
Milk buffalo 115
Cow’s milk 100
Skimmed milk 45
Calories in other items
Sugar 1 tablespoon 48
Honey 1 tbsp 90
Coconut water 100ml 25
Be aware of the calories, but not just the number of calories in your diet. Much more important than the calorie count is the quality of the calories or the source of the calories in your diet, i.e. whether you are getting 300 calories from a can of cola or a chicken sandwich.