To effectively track the calories you consume, you first have to know how many calories individual foods contain. That's why calorie charts are essential. At a minimum, a calorie chart lists portion sizes and calories per portion. Many charts also provide information on the amount of fat, protein and carbohydrates present. However, calorie charts are not standardized. Different charts use various portion sizes and make different assumptions about the quality and preparation of foods. You need to read carefully and convert stated portion sizes and calorie counts to match the amounts you consume.
Step 1
Examine the details for a particular food item listed on a calorie chart. Calorie counts for many foods differ depending on whether the item is raw or cooked. Quality makes a difference. For example, lean ground beef has fewer calories than ground beef with a higher fat content. How food is packaged also matters. Tuna packed in oil is higher in calories than tuna packed in water, for instance.
Step 2
Match the food item you have with the correct item on the calorie chart. Incorrectly matching entries on a calorie chart to what you are actually using can lead to large errors. For example, suppose you are preparing a dish containing canned apricots. One cup of canned apricots packed in juice weighs 244 grams and has 117 calories. The same cup of apricots packed in syrup weighs 258 grams and contains 214 calories.
Step 3
Measure the size serving you are preparing. Use the same measuring system the calorie chart uses. For example, if the portion size is stated only in grams, measure in grams, not ounces or cups.
Step 4
Divide your serving size by the serving size stated on the calorie chart. For example, if you are figuring the calories in 366 grams of apricots packed in juice, divide 366 grams by the stated serving size of 244 grams, which equals 1.5 portions.
Step 5
Multiply the number of portions by the calories per portion listed on the chart. If you have 1.5 portions of juice-packed apricots at 117 calories per portion, this is 1.5 x 117, which equals 175.5 calories.
Tips and Warnings
- Don't neglect the additional information many calorie charts provide. Estimates of fat, protein and carbohydrate content help you make food choices that are nutritious as well as low in calories. If you are unsure that the calorie chart you are using provides information that is accurate and applies to your particular situation, don't hesitate to consult additional calorie charts.
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