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Be Calorie Conscious

The word calorie is a fairly common word.

‘Ice cream is loaded with calories’ or ‘watch calories to lose weight’, ‘Count calories’ and so on…

But when people talk about the calories in food, what exactly do they mean? Let’s find out.

A calorie is a unit of measurement – a unit of energy. When you hear that something contains 100 calories, it’s a way of describing how much energy your body would be able to generate by eating or drinking it.

Are calories always bad?

Calories aren’t bad at all for us. Our body needs calories for energy. But eating too many calories — and not burning enough through activity — can certainly lead to weight gain. Hence, the need to know which foods have how many calories or, in other words, which food will provide you with how much energy to the body.

Most foods and drinks contain calories. Some foods, such as iceberg lettuce, contain fewer calories. (A cup of chopped lettuce has fewer than 10 calories.) While other foods, like roasted peanuts, are high in calories. (Half a cup of peanuts has about 427 calories.)

Simple measures and their meaning-

1 kilojoule(kj) = 1000 joules

1 kilo of calories = 1000 grams of calories

1 calorie = 4.18 kilojoules

1 g fat = 9 cal = 38 kj

1 g of carbohydrates = 4 cal = 17 KJ

1 g of protein = 4 Cal = 17 kJ

The above means that if you know how many grams of each nutrient (read fat, protein, or carbohydrate) are in a food, you can easily calculate total calories. You would multiply the number of grams by the number of calories in a gram of that food component.

For example, if a serving of French fries (about 10 fries) contains 10 grams of fat, this implies that 10 grams of fat x 9 calories per gram = 90 calories come from fat. Simple!

Ideally we should aim to eat a healthy, balanced diet that provides us with the right number of calories – not too many and not too few either!

Calorie counter

The calorie counter or chart provided on this page makes it easy to count calories for foods like vegetables, fruits, grains, breads, and dairy products. You can use this chart to find out the calories in your favorite vegetable, fruit or grain and create your own low-calorie recipe.

Calorie count chart:

Know the calorie content of various foods.

Calories in fruit per 100 grams

Values ​​are in calories. Multiply by 4.18 to get values ​​in kJ.

Apple 56

Pear 190

banana 95

Bean 94

Cherries 70

Dates 281

Grapes 45

Guava 66

Kiwis 45

Guava 49

Litchie 61

Mangoes 70

Orange 53

Orange juice 100ml 47

Papaya 32

Fishing 50

Pears 51

Pineapple 46

Plums 56

Strawberries 77

Watermelon 26

Pomegranate 77

Watermelon 16

Calories in vegetables per 100 grams

broccoli 25

eggplant 24

cabbage 45

carrot 48

Cauliflower 30

Fenugreek (Methi) 49

Green beans 26

Lettuce 21

Mushroom 18

Onion 50

Peas 93

Potatoes 97

Spinach 100g 26

Spinach 1 leaf 2

Spinach 1 bunch 78

Tomato 21

Tomato juice 100ml 22

Calories in Cereals per 100 Grams

Baira 360

355 cornmeal

Rice 325

Wheat flour 341

Calories in bread per piece

1 medium chapati 119

1 slice of white bread 60

1 paratha (no filling) 280

Calories in Milk and Dairy Products per cup

Butter 100 g. 750

Buttermilk 19

Cheese 315

Cream 100gr. 210

Ghee 100g 910

Dairy buffalo 115

Dairy cow 100

Skimmed milk 45

Calories in other items

Sugar 1 tablespoon 48

Honey 1 tablespoon 90

Coconut water 100ml 25

Coffee 40

tea 30

Be aware of calories, but not just the number of calories in your diet. What’s far more important than the number of calories is the quality of the calories or the source of the calories in your plan, such as whether you get 300 calories from a can of cola or a chicken sandwich.

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