Carbohydrates, fat and protein are the three macronutrients from which calories are derived. When these food types are consumed, the body takes the calories, burning a portion for energy while the remainder are stored for later use. The caloric content of different foods can vary dramatically. It is essential information, however, for anyone interested in losing weight.
Dairy Products
Dairy products are high in calcium, protein and vitamin D. There is quite a caloric contrast between low-fat and full-fat varieties. One cup of whole milk has almost 160 calories. The same serving size of skim milk falls between 80 and 100 calories. Butter is one of the highest calorie dairy products. It has about 70 calories for a mere 2 teaspoons. Cheese is another high calorie dairy product. An ounce of whole-milk mozzarella has approximately 80 calories and an ounce of cheddar cheese has just over 110 calories.
Fruits
Fruits are high in natural sugar, fiber and water, and have virtually no fat. Apples, pears, peaches, nectarines, tangerines, plums, oranges and grapefruit are all examples of fruits that have 75 calories or less per serving. Large bananas, however, provide about 100 calories each, while an olive provides around 10 calories.
Vegetables
Vegetables are low in fat and high in fiber, vitamins and minerals. Most vegetables are also lower in calories than fruit. Broccoli, cauliflower, asparagus, cabbage, carrots, mushrooms, peppers and tomatoes are all less than 35 calories per serving. Celery is only 7 calories per 100 gram-serving.
Nuts
Nuts are high in protein, fiber and polyunsaturated fats, which are beneficial to the body. They are also high in calories. Per 100 g serving, almonds have 610 calories, hazelnuts have 659 calories, pecans have 680 calories and pine nuts have 694 calories.
Eggs
Eggs are high in choline, B vitamins, amino acids, fat, cholesterol and protein. A large whole egg has approximately 75 calories and an egg white has about 15 calories.
Meats
Beef is high in protein, fat, iron and it is also low in carbs. Four-ounces of lean steak is approximately 210 calories. Four-ounces of filet mignon is about 200 calories. Half of a chicken breast without the skin is about 140 calories, a slice of turkey bologna is about 60 calories and 1 cup of fried chicken giblets is just over 400 calories.
Fish
Cold water fish are higher in fat and calories than other varieties. Salmon, mackerel, herring and tuna are all good examples. Three ounces of mackerel is about 223 calories, herring, about 170 calories, and tuna has about 156 calories.
Legumes
Legumes are high in protein, fiber, iron and complex carbohydrates. Soybeans have 140 calories per 100 grams, the highest caloric content of all legumes. The same amount of chickpeas, lentils, aduki beans, butter beans, broad beans and mung beans all have120 calories or less.
Whole Grains
Whole grains are high in fiber and complex carbohydrates, and they have moderate amounts of protein, as well. Oatmeal, oat bran, barley, couscous and wheat flakes are all 100 calories or less per ounce.
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