Popular Foods
1) Calories in a Banana :- The most requested item!
The humble banana is one of the best energy foods and a favorite among athletes. Easy to eat, tastes good, and is wrapped up in a biodegradable wrapper.
It’s amazing how many people ask “How many calories are in a banana?”
Banana Calories and Macro-Nutrients
| Calories | Carbs (g) |
Protein (g) |
Fat (g) |
|
| Very Small Banana (less than 6″) | 72 (301 kj) | 18.5 | 0.9 | 0.3 |
| Small Banana (6″ to 7″) | 90 (375 kj) | 23.1 | 1.1 | 0.3 |
| Medium Banana (7″ to 8″) | 105 (438 kj) | 26.9 | 1.3 | 0.4 |
| Large Banana (8″ to 9″) | 121 (505 kj) | 31.1 | 1.5 | 0.5 |
| Extra Large Banana (9″ or longer) | 135 (564 kj) | 34.7 | 1.7 | 0.5 |
Carbohyrdates, proteins, and fats are rounded up to the nearest tenth of a gram. Carbohydrate is measured by difference: The total gram weight less protein, fat, and water grams. This measure includes fiber. Measurements taken from the USDA nutrient database. This is a rough guideline as bananas can be deffierent from one another.
2) Fruit Calories
Fruit doesn’t generally have any food labels, making it difficult to know calorie levels. This is a list of common fruit items.
Fruit Calories are made up of mostly simple carbohydrates, some proteins, and typically very little fat – of course there are exceptions such as avocado.
Fruit is nature’s sugar (the sugar fructose), and can be thought of as a “healthy” carb. However during a fat-reducing program, all simple sugars should be eaten in moderation. But don’t go too overboard – fruit contains many healthy nutrients – antioxidants, vitamins, and fiber.
| Fruit | Serving | Calories | Carbs (g) |
Protein (g) |
Fat (g) |
| Apple | raw, with skin, 100g = 1 small | 52 (218 kj) | 13.8 | 0.3 | 0.2 |
| Apricot | raw, with skin, 100g = 3 apricots | 48 (201 kj) | 11.1 | 1.0 | 0.4 |
| Avocado | raw, no skin, 100g | 160 (670 kj) | 8.5 | 2.0 | 14.7 |
| Banana | 1 medium | 94 (393 kj) | 21.7 | 1.1 | 0.3 |
| Boysenberries | raw, 1 cup | 75 (312 kj) | 18.4 | 1.0 | 0.6 |
| Blueberries | raw, 1 cup | 81 (339 kj) | 20.5 | 1.7 | 0.6 |
| Dates | 1 cup, pitted, chopped | 490 (2047 kj) | 130.8 | 3.6 | 0.7 |
| Grapefruit | 1 medium | 82 (343 kj) | 20.5 | 1.5 | 0.3 |
| Grapes | 1 cup, seedless, red or green | 114 (475 kj) | 28.3 | 1.0 | 1.0 |
| Kiwi fruit | 1 medium, 2.7oz, no skin | 46 (194 kj) | 11.2 | 0.8 | 0.3 |
| Lemon | 1 medium, 2oz | 17 (70 kj) | 5.4 | 0.6 | 0.2 |
| Melon | Cantaloupe, 1 medium wedge, 2.4oz | 24 (101 kj) | 5.7 | 0.6 | 0.2 |
| Nectarine | 1 medium | 67 (279 kj) | 15.9 | 1.2 | 0.5 |
| Oranges | 1 large, 6.5oz | 86 (361 kj) | 21.5 | 1.7 | 0.2 |
| Peaches | 1 medium, 3.5oz | 42 (176 kj) | 10.8 | 0.7 | 0.0 |
| Pear | 1 medium, 5.8oz | 98 (410 kj) | 25.1 | 0.7 | 0.7 |
| Pineapple | 1 cup, diced, 5.5oz | 76 (318 kj) | 19.2 | 0.6 | 0.6 |
| Plums | 1 medium, 2.3oz | 36 (152 kj) | 8.6 | 0.5 | 0.4 |
| Raspberries | 1 cup, 4.3oz | 60 (252 kj) | 14.1 | 1.2 | 0.6 |
| Strawberries | 1 cup, halves, 5.4oz | 46 (190 kj) | 10.6 | 0.9 | 0.5 |
| Watermelon | 1 wedge, 10oz | 92 (383 kj) | 20.6 | 1.7 | 1.1 |
3) Vegetable Calories:- Includes major vegetables.
Vegetables listed here are cooked (unless specified).
Vegetables are low in fat, very low in calories (per volume), and high in fiber. Veggies are also rich in many other micro-nutrients, vitamins and minerals.
Vegetable Calories and Macro-Nutrients
| Vegetable | Serving | Calories | Kilojoules | Carbs (g) |
Protein (g) |
Fat (g) |
| Asparagus | raw, 4 medium spears, 2oz | 11 | 48 | 2.2 | 1.3 | 0.1 |
| Beans, Kidney | boiled, 1/2 cup, 3oz | 108 | 451 | 19.4 | 7.2 | 0.4 |
| Brocolli | 1 cup chopped, 3oz | 35 | 146 | 5.6 | 2.4 | 0.3 |
| Cabbage | 1 cup shredded, 5oz | 41 | 172 | 9.8 | 2.1 | 0.1 |
| Carrots | 1 cup chopped | 52 | 219 | 12.3 | 1.3 | 0.3 |
| Cauliflower | 1 cup chopped, 3.5oz | 23 | 95 | 4.1 | 1.8 | 0.4 |
| Celery | 1 cup chopped, 3.5oz | 14 | 58 | 3.6 | 0.7 | 0.2 |
| Corn (kernels) | 1/2 cup kernels, 3.5oz | 354 | 1479 | 82.3 | 10.8 | 4.3 |
| Corn on cob | 1 large ear, 5.5oz | 140 | 588 | 33.3 | 4.7 | 1.1 |
| Cucumber | 1/2 cup slices (with skin), 2oz | 7 | 28 | 1.3 | 0.3 | 0.1 |
| Lentils | 1/2 cup boiled, 3.5oz | 115 | 480 | 19.9 | 8.9 | 0.4 |
| Lettuce (iceberg) | 1 cup shredded, 1.9oz | 8 | 35 | 1.7 | 0.5 | 0.1 |
| Mushrooms | 1/2 cup pieces, 2.5oz | 20 | 83 | 3.8 | 1.4 | 0.4 |
| Onion | 1/2 cup chopped, 3oz | 36 | 150 | 8.6 | 0.8 | 0.1 |
| Peas | 1/4 cup, 1.5oz | 36 | 151 | 6.7 | 2.3 | 0.1 |
| Peppers (bell or sweet) | 1 cup sliced, 3.2oz | 18 | 77 | 4.2 | 0.8 | 0.2 |
| Potatoes | 1 potato, baked with skin, 7oz | 255 | 1065 | 58.1 | 7.0 | 0.4 |
| Pumpkin | 1/2 cup mashed, 4oz | 23 | 95 | 5.6 | 0.8 | 0.1 |
| Spinach | 1/2 cup, 3oz | 20 | 82 | 3.2 | 2.6 | 0.3 |
| Sweet potato | 1 cup, baked, with skin, 7oz | 180 | 752 | 41.4 | 4.0 | 0.4 |
| Tomato | 1 tomato, raw, 2.2oz | 11 | 47 | 2.4 | 0.6 | 0.1 |
4) Milk and Cheese Calories :- Includes other dairy.
Dairy can be a great source of nutrition not only for it’s wide variety of uses, but also for it’s high protein and calcium content. Despite the dairy industry’s promotion of low fat dairy as a weight loss aid, there hasn’t been any independent research that backs this up. However, dairy can still be a healthy part of any weight loss diet.
| Serving | Calories | Carbs (g) |
Protein (g) |
Fat (g) |
|
| Whole Milk | 1 cup | 146 (611 kj) | 11 | 8 | 8 |
| Milk – Reduced Fat (2%) | 1 cup | 122 (510 kj) | 11 | 8 | 5 |
| Milk – Low Fat (1%) | 1 cup | 102 (427 kj) | 12 | 8 | 2 |
| Milk – Non Fat | 1 cup | 83 (347 kj) | 12 | 8 | 0 |
| Cream (light whipping) | 1 cup (whipped) | 350 (1464 kj) | 4 | 3 | 37 |
| Cream (heavy whipping) | 1 cup (whipped) | 414 (1732 kj) | 3 | 2 | 44 |
| Cottage Cheese – Low Fat (1%) | 1 cup | 163 (682 kj) | 6 | 28 | 2 |
| Cottage Cheese – Low Fat (2%) | 1 cup | 203 (849 kj) | 8 | 31 | 4 |
| Cheese – Cheddar | 1 slice (28g) | 113 (474 kj) | 0 | 7 | 9 |
| Cheese – Colby | 1 slice (28g) | 110 (460 kj) | 1 | 7 | 9 |
| Feta Cheese | 1 wedge (38g) | 100 (418 kj) | 2 | 5 | 8 |
| Camembert Cheese | 1 wedge (38g) | 114 (477 kj) | 0 | 8 | 9 |
| Brie Cheese | 1 ounce (28g) | 94 (393 kj) | 0 | 6 | 8 |
5) Calories in Eggs :- Including Egg Beaters
Eggs are an excellent food eaten in moderation. In recent years eggs fell out of favor due to fears over it’s high cholesterol level. Egg whites are an excellent source of protein. If possible choose organic, free range eggs.
Eggs are an excellent source of Vitamin B12, D, and E, Thiamine, riboflavin, folic acids, pantothenic acid and phosphorous.
| Serving | Calories | Carbs (g) |
Protein (g) |
Fat (g) |
|
| Egg | 1 large egg (1.76oz) | 78 (324 kj) | 0.6 | 6.3 | 5.3 |
| Hard Boiled Egg | 1 large egg (1.76oz) | 78 (324 kj) | 0.6 | 6.3 | 5.3 |
| Chopped Egg | 1 cup of chopped egg (4.8oz) | 211 (881 kj) | 1.5 | 17.0 | 14.4 |
| Egg White | 1 cup (8.5oz) | 122 (508 kj) | 2.4 | 25.5 | 0.0 |
| Scrambled Eggs | 2 large eggs, 1 tbsp milk, no added fat | 180 (752 kj) | 2.0 | 19.0 | 11.0 |
| EggBeaters (substitute) | Egg Whites, 3tbsp (1.6oz) | 19 (79 kj) | 0.0 | 3.8 | 0.0 |