Food List For Counting Calories

Calories (kcalories) are the unit of measure for energy released from proteins, fats and carbohydrates. Once completely broken down carbohydrates and protein provide 4 kcalories/gram, fat provides 9 kcalories/gram, and alcohol provides 7 kcalories/gram. When more calories are consumed than are used weight gain occurs. When less calories are consumed then used weight loss occurs. The manner in which food is cooked plays a role in how many kcalories it contains.

Fast Foods

Fast foods tend to be energy dense. Energy-dense foods, also referred to as foods with "empty calories," contain a high amount of kcalories per gram of food with little nutrient value.
Arby's menu items kcalorie count includes: regular roast beef sandwich (155), chicken breast sandwich (539), italian sub sandwich (742), turkey sub sandwich (277), chocolate milkshake (340) and roast chicken salad (152).
Kcalorie counts for Boston Market menu items include: half chicken w/skin (590), chicken pot pie (780), ham and turkey club (430), meatloaf (690), chunky chicken salad (370) and meatloaf with cheese (860).
Chick-fil-A menu items kcalorie counts include: chargrilled chicken sandwich (290), chicken salad club (413), breaded chicken breast fillet (230) and lemon pie (280).

Fruits, Vegetables and Legumes

Fruits, vegetables and legumes are nutrient dense. Nutrient-dense foods have a high amount of vitamins and minerals with relatively few calories.
Kcalories for popular fruits include: apple slices (1 cup, 53), California avocado (289), banana (105), blueberries (1 cup, 62), raspberries (1 cup, 64), strawberries (1 cup, 46), sweet cherries (10 cherries, 43), pink grapefruit (78), dried figs (10 figs, 473), kiwi (46), orange (14), peach (38), Bartlett pear (96) and watermelon (1 cup diced, 11).
Kcalories for popular vegetables include: Asparagus (1/2 cup, 20), bean sprouts (1/2 cup, 16), broccoli spear (11), pickled beets (1/2 cup, 74), medium sized carrot (30), celery (1 stalk, 42), corn on the cob (59), eggplant (1 cup, 35), mushrooms (1/2 cup, 8), baked potato flesh only (145) and tomato (22).
Kcalories for popular legumes include: black beans (1/2 cup, 114), canned beans with frankfurters (1/2 cup, 185), grean string beans (1/2 cup, 22), garbonzo beans (1 cup, 269) and fordhooks Lima beans (1/2 cup, 88).

Meats

Meats contain essential vitamins, minerals and amino acids. Lean meats are more nutrient dense than are fatter cuts. Kcalories for popular meats include: baked halibut (4 oz., 158), baked salmon (4 oz., 244), water packed light tuna (1 cup, 179), lobster (1 cup, 142), extra lean ground beef (4 oz., 299), lean t-bone (4 oz., 232), lean top sirloin (4 oz., 228), roasted chicken (1 cup, 266) and bratwurst link (226).