Food Calories List

Here's a useful list of calories for food as well as their macronutrients

This food calories list can help you determine the number of calories that you eat every day. This calories in food list also contains a list of carbohydrate foods, protein foods, and fat foods.

It can help you determine your overall calorie intake and better still, determine your meal portion sizes and macronutrient ratio. The fact is that using a food calories list has limited use simply because your metabolism will adjust to any change in your calorie intake.

For example, if you increase your calorie intake, your metabolism will speed up. On the other hand, if you reduce your calorie intake, your metabolism will slow down.

Therefore, a food calories list like this needs to always be used in conjunction with other, more important strategies like, proportions of macronutrients (carbohydrate, protein and fat) and portion sizes, so don't rely too much on calorie intake alone.

Nevertheless, a food calories list is a useful tool to help you lose weight faster when it is used in conjunction with other nutritional weight loss strategies.

Of course, when examining calorie intake it is best to also be aware of your appetite. This can determine whether or not you are consuming enough calories based on your body's metabolism and daily energy expenditure.

For example, if you create a nutritional plan for yourself and within a day or so you realise that you get hungry about an hour or less after eating, that is a good indication that the meal sizes are not large enough for you and you will need to increase the portion sizes of the foods you consume.

Of course, if your meals satisfy you for more than 2 or 3 hours after you have eaten them, then that may be an indication that your meal sizes are too large and you will need to reduce the portion sizes.

You need to make sure that all of your meals contain all 3 macronutrients because this can also have a major impact on appetite.

Here's a food calories list of some common foods, their calories by weight and the amount of each macronutrient they contain. For a more comprehensive food calories list, get a copy of Look Good Feel Great.

List of Calories For Food

FOOD..............CALS...CARBS(g)..PROTEIN(g)..FAT(g)

Lean meat (100g)..191......0.........32.......7
Chicken (100g)....157......0.........28.......5
Tuna (100g).......109......0.........25.......1
Whole Egg.........71.......0.........6.5......5
Tofu (100g).......161......1.5.......17.5.....9.5

List of Carbohydrate Foods

Carbohydrate sources (high density):

FOOD..............CALS...CARBS(g)..PROTEIN(g)..FAT(g)

Bread (1 slice)....80.....15.........4.........0.5
Cereal (30g).......109....20.........5.........1
Rice (uncooked 30g)105....24.........2.........0

Carbohydrate sources (medium density):

FOOD...................CALS...CARBS(g)..PROTEIN(g)..FAT(g)

Potato (boiled).........62......13........12.5.......0
Banana (100g)...........60......15........0..........0
Low-fat milk (100mls)...47......4.5.......4..........1.5

Carbohydrate sources (low density):

FOOD..............CALS...CARBS(g)..PROTEIN(g)..FAT(g)

Carrots (100g).....24......6..........0.........0
Broccoli (100g)....26......0.5........5.........0.5
Tomato (100g)......12......3..........0.........0

Fat sources:

FOOD................CALS...CARBS(g)..PROTEIN(g)..FAT(g)

Oils (1 teaspoon)....45......0..........0.........5
Avocado (100g).......160.....3..........51........16
Almonds (25-30 nuts).174.....1.5........6.........16

These calorie values and macronutrient profiles are approximate values only.

My e-book, Look Good Feel Great contains a far more comprehensive calories in food list as well as how to determine your required number of daily calories based on body weight, activity levels and exercise.

If you would like a copy of this food calories list, click here.

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