# Calories and Nutrition Facts

## Calories in Common Foods

### Fruits

Food | Serving Size | Calories | kJ
--- | --- | --- | ---
Apple | 1 (4 oz.) | 59 | 247
Banana | 1 (6 oz.) | 151 | 632
Grapes | 1 cup | 100 | 419
Orange | 1 (4 oz.) | 53 | 222
Pear | 1 (5 oz.) | 82 | 343
Peach | 1 (6 oz.) | 67 | 281
Pineapple | 1 cup | 82 | 343
Strawberry | 1 cup | 53 | 222
Watermelon | 1 cup | 50 | 209

### Vegetables

Food | Serving Size | Calories | kJ
--- | --- | --- | ---
Asparagus | 1 cup | 27 | 113
Broccoli | 1 cup | 45 | 188
Carrots | 1 cup | 50 | 209
Cucumber | 4 oz. | 17 | 71
Eggplant | 1 cup | 35 | 147
Lettuce | 1 cup | 5 | 21
Tomato | 1 cup | 22 | 92

### Proteins

Food | Serving Size | Calories | kJ
--- | --- | --- | ---
Beef, cooked | 2 oz. | 142 | 595
Chicken, cooked | 2 oz. | 136 | 569
Tofu | 4 oz. | 86 | 360
Egg | 1 large | 78 | 327
Fish, Catfish | 2 oz. | 136 | 569
Pork, cooked | 2 oz. | 137 | 574
Shrimp, cooked | 2 oz. | 56 | 234

### Common Meals/Snacks

Food | Serving Size | Calories | kJ
--- | --- | --- | ---
Bread, white | 1 slice | 75 | 314
Butter | 1 tbsp | 102 | 427
Caesar salad | 3 cups | 481 | 2014
Cheeseburger | 1 sandwich | 285 | 1193
Pizza | 1 slice (14") | 285 | 1193
Rice, cooked | 1 cup | 206 | 862
Sandwich | 6" Subway Turkey | 200 | 837

### Beverages/Dairy

Beverage | Serving Size | Calories | kJ
--- | --- | --- | ---
Beer | 1 can | 154 | 645
Coca-Cola | 1 can | 150 | 628
Milk (1%) | 1 cup | 102 | 427
Milk (Whole) | 1 cup | 146 | 611
Yogurt (low-fat) | 1 cup | 154 | 645

## Sample Meal Plans (1200, 1500, 2000 Calories)

* 1 cup ≈ 250ml | 1 tbsp ≈ 14.2g

Meal | 1200 Cal Plan | 1500 Cal Plan | 2000 Cal Plan
--- | --- | --- | ---
Breakfast | All-bran cereal, Milk, Banana | Granola, Greek yogurt, Blueberries | Buttered toast, Egg, Banana, Almonds
Snack | Cucumber, Avocado dip | Orange, Greek yogurt, Blueberries | -
Lunch | Grilled cheese, Salad | Chicken soup, Bread | Grilled chicken, Pasta, Vegetables
Snack | Walnuts, Apple | Peanut butter, Hummus, Crackers | -
Dinner | Grilled Chicken, Quinoa | Steak, Mashed potatoes, Asparagus | Grilled salmon, Brown rice, Green beans

## Calories Burned by Activity (1 Hour)

Activity | 125 lb | 155 lb | 185 lb
--- | --- | --- | ---
Golf (cart) | 198 | 246 | 294
Running (9 min mile) | 624 | 773 | 923
Basketball | 340 | 422 | 503
Soccer | 397 | 492 | 587

## Energy from Food Components

Component | kJ/gram | Calories/gram | kJ/oz | Calories/oz
--- | --- | --- | --- | ---
Fat | 37 | 8.8 | 1049 | 249
Proteins | 17 | 4.1 | 482 | 116
Carbohydrates | 17 | 4.1 | 482 | 116
Fiber | 8 | 1.9 | 227 | 54

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