Calorie Counts For Different Foods

Nutrition plays a large role in your immune system function, energy level and emotions. Knowledge of the calorie counts of different foods can help you achieve your recommended daily allowances for each of the five food groups. The three macronutrients -- protein, fat and carbohydrates -- have different calorie counts so balancing foods high in these nutrients can help you regulate caloric intake.

Food Pyramid

Food groups are established by the U.S. Department of Agriculture. These categories include grains, vegetables, fruits, milk and meat and beans. These groups can be distinguished based on the nutrients they provide to the body. Grains are high in carbohydrates; milk and meats and beans are high in both protein and fat; and vegetables and fruit are high in both vitamins and minerals. The exact caloric intake you need from each of these groups is influenced by a number of individual factors, but nutrition labels are based on a 2,000-calorie diet.

Fat

Fat contains more calories than any other nutrient, with 9 calories per gram. Foods that are high in fat include red meat, cheese, butter, oils and mayonnaise. A 3-oz. serving of rib eye steak contains 20 g of fat, adding to 180 calories just from fat sources. One cup of cheddar cheese contains 532 calories, 385 from fat. A cup of butter has 1,628 calories, 1,618 from fat. Coconut oil contains over 1,500 calories from fat, and mayonnaise has nearly 700 as well.

Protein

The macronutrient protein contains 4 calories per gram. Foods that are high in protein include beef, fish, chicken and soy. A 3-oz. serving of beef roast provides 28 g of protein, equating to nearly 120 calories from this nutrient. A 3-oz. serving of salmon contains 17 g of protein, adding to 68 calories. A 3-oz. serving of chicken provides 27 g of protein, equaling 108 calories. Finally, just 1 oz. of soy provides 24 g of protein, or 96 total calories from this nutrient.

Carbohydrate

Like protein, carbohydrate contains 4 calories per gram. Foods from the grains group, such as rice and barley, are high in carbohydrates. One cup of brown rice contains 45 g of carbohydrate, equaling 180 calories. Barley has nearly as much carbohydrate as rice, with 44 g per one-cup serving. These two grains contain 216 and 193 total calories, respectively. Sugar is a specific type of carbohydrate that can supply the body with calories but offers little in the way of vitamins and minerals and should be consumed in moderation.

Vitamins and Minerals

Vitamins and minerals do not supply calories but are needed for many other reasons. These substances are considered micronutrients, and they play a key role in metabolism, immune system function, tissue growth and repair, brain health and more. The best way to consume vitamins and minerals is to eat the recommended values for each of the food groups, paying special attention to fresh fruits and vegetables. Calorie counts for some common fruits and vegetables include apples with 65 calories per serving, bananas with 200, tomatoes with 27 and potatoes with 278 calories per serving.