Calories
Units of energy that a food or drink provides
- Daily calories calculated on individual baseline activity
- Weight loss: Burn more calories than you eat
- Weight gain: Eat more calories than you burn
Health Benefits:
- provide energy
- help organs function
- contribute to body structure
- regulate chemical processes in body
Low intake of Calories
Symptoms of low Calories intake
- Fatigue, Sleep issues
- Hair loss
- Constant hunger, Cold all the time
- Infertility issues
- Constipation
- Anxiety, Irritability
Causes of low Calories intake
- Not eating enough calories
- Decreased appetite
- Intentional food restriction
Excess intake of Calories
Symptoms of excess intake of Calories
- Excess body fat
- Increased disease risk
- Impaired brain function
- Nausea, gas, bloating
- Lethargy, Drowsy
- Weight gain
At risk for excess Calories
- Overeating, High insulin levels
- Fatty, fried or processed foods
- Low exercise
Calories Content in Foods
Foods High in Calories
| Food | Serving Size | Calories |
|---|---|---|
| Granola | 1 cup | 597 kcal |
| Egg salad sandwich | 1 sandwich | 487 kcal |
| Raisins | 1 cup | 463 kcal |
| Steak | 6 oz | 456 kcal |
| General Tso's chicken | 1 cup | 431 kcal |
| Corned beef hash with potatoes | 1 cup | 387 kcal |
| Grilled cheese sandwich | 1 sandwich | 378 kcal |
| Sourdough bread | 2 slices | 370 kcal |
| French fries | 1 medium | 365 kcal |
| Tofu, firm | 1 cup | 363 kcal |
| Salmon | 6 oz | 350 kcal |
| Avocado | 1 medium | 322 kcal |
| Apricot, dried | 1 cup | 314 kcal |
| Prime rib | 3 oz | 290 kcal |
| Cinnamon raisin bagel | 1 medium | 288 kcal |
| Vanilla ice cream | 1 cup | 273 kcal |
| Milk shake | 1 cup | 270 kcal |
| Pinto beans, no salt, cooked | 1 cup | 245 kcal |
| Ground beef | 3 oz | 231 kcal |
| Lentils | 1 cup | 230 kcal |
| Rice, cooked | 1 cup | 204 kcal |
| New England clam chowder soup | 1 cup | 201 kcal |
| Peanut butter | 2 Tbsp | 188 kcal |
| Almonds | 1 oz | 169 kcal |
| Dark chocolate, 70-85% cacao | 1 oz | 168 kcal |
| Oatmeal | 1 cup | 166 kcal |
| Potato, baked | 1 medium | 161 kcal |
| Whole milk | 1 cup | 146 kcal |
| Greek yogurt, full fat | 5.3 oz | 146 kcal |
| Chicken breast | 3 oz | 140 kcal |
Foods Low in Calories
| Food | Serving Size | Calories |
|---|---|---|
| Coffee, black | 1 cup | 2.4 kcal |
| Celery | 1 medium stalk | 6.4 kcal |
| Romaine lettuce, shredded | 1 cup | 8 kcal |
| Vegetable broth | 1 cup | 11 kcal |
| Green olives | 5 medium | 20 kcal |
| Carrots | 1 medium | 25 kcal |
| Plum | 1 medium | 30 kcal |
| Almond milk, unsweetened | 1 cup | 30 kcal |
| Zucchini | 1 medium | 30 kcal |
| Beef stock | 1 cup | 31 kcal |
| Popcorn, air popped | 1 cup | 31 kcal |
| Salsa | 1 cup | 36 kcal |
| Pineapple, chunks | 1 cup | 41 kcal |
| Green beans, cooked | 1 cup | 44 kcal |
| Coconut water | 1 cup | 46 kcal |
| Strawberries | 8 medium | 50 kcal |
| Grapefruit | 1 fruit | 52 kcal |
| Broccoli | 1 cup | 55 kcal |
| Artichoke | 1 medium | 64 kcal |
| Turkey, sliced | 2 oz | 64 kcal |
| Wonton soup | 1 cup | 71 kcal |
| Egg, whole | 1 large | 72 kcal |
| Cottage cheese, fat free | 1 cup | 81 kcal |
| Skim milk | 1 cup | 83 kcal |
| Oat bran, cooked | 1 cup | 88 kcal |
| Cod | 3 oz | 89 kcal |
| Scallops, steamed | 3 oz | 94 kcal |
| Black beans, canned | 1 cup | 109 kcal |
| Cheddar cheese | 1 slice | 113 kcal |
| Pork tenderloin, roasted | 3 oz | 122 kcal |
References
Foods Highest in Calories. (n.d.). MyFoodData. Retrieved November 9, 2023, from https://tools.myfooddata.com/nutrient-ranking-tool/calories/all/highest/household/common+sr+fndds+branded/no
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Energy (kcal). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1008
Nutrients: Energy (kcal). (2019). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/Total%20Kcal.pdf
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