Calories Chart For Weight Loss
If you really want to look and feel awesome while you lose weight fast, it’s more importan to eat healthy food right?
This Best food calorie chart of the healthy foods to lose weight that you will not only help you lose weight, and it also helps you to maintain more healthy weight.
After all, to have a trim best fit body, you have need a healthy food with good nutrition and calories also especially when you're eating a couple of food every day.
So eating healthy foods is more important when you will to lose weight, it's thinks makes good common sense. right?
And here is a healthy food to lose weight quickly, on this food calorie chart you can maximize nutrition with minimum calories. But remember, calories for all packaged foods can only be estimated on the calorie chart of our food. so you can adjust it yourselfThe Best Food Calorie Chart for Healthy Foods and Lose Weight

BEANs
FOOD
|
AMOUNT
|
TOTAL CALORIES
|
Black beans
|
1/2 cup cooked
|
113
|
Kidney beans
|
1/2 cup cooked
|
112
|
Garbanzo (chickpeas)
|
1/2 cup cooked
|
134
|
Lentil beans
|
1/2 cup cooked
|
115
|
Lima beans
|
1/2 cup cooked
|
108
|
Soybeans (Edamame)
|
1/2 cup cooked
|
127
|
Navy beans
|
1/2 cup cooked
|
129
|
Tofu
|
1/2 cup fresh
|
94
|
DAIRY
FOOD
|
AMOUNT
|
TOTAL CALORIES
|
Butter
|
1 tbs.
|
110
|
Cottage Cheese
|
1/2 cup
|
110
|
Cheddar Cheese
|
1 ounce
|
114
|
Cottage Cheese, low fat
|
1/2 cup
|
90
|
Milk, low fat
|
1 cup
|
121
|
Egg
|
1 large
|
75
|
Milk, skim
|
1 cup
|
86
|
Swiss cheese
|
1 ounce
|
107
|
Muenster cheese
|
1 ounce
|
104
|
Yogurt, low fat
|
1 cup
|
144
|
Yogurt, non fat
|
1 cup
|
127
|
FISH
FOOD
|
AMOUNT
|
TOTAL CALORIES
|
Anchovies, in water
|
1 ounce
|
37
|
Halibut
|
3 ounces
|
120
|
Mackerel
|
3 ounces
|
85
|
Salmon
|
3 ounces
|
121
|
Sardines, in water
|
1 can
|
130
|
Tuna, tongol
|
1/4 cup
|
60
|
You Can Also Read : BEST Vegan Diet Plan For Weight Loss Fast
FRUIT
FOOD
|
AMOUNT
|
TOTAL CALORIES
|
Apple
|
1 medium
|
80
|
Apricots
|
3 medium
|
60
|
Banana
|
1 medium
|
110
|
Blackberries
|
1/2 cup
|
37
|
Blueberries
|
1/2 cup
|
41
|
Cantaloupe
|
1/4 medium
|
50
|
Cherries
|
1 cup
|
90
|
Dates
|
5 pieces
|
120
|
Figs
|
1 medium
|
37
|
Grapefruit
|
1/2 medium
|
60
|
Grapes
|
1 cup
|
60
|
Guava
|
1 medium
|
45
|
Kiwifruit
|
2 medium
|
100
|
Lemon
|
1 average
|
15
|
Lime
|
1 average
|
20
|
Mango
|
1/2 medium
|
70
|
Nectarine
|
1 medium
|
70
|
Orange
|
1 medium
|
70
|
Papaya
|
1/2 medium
|
70
|
Peach
|
1 medium
|
40
|
Pear
|
1 medium
|
100
|
Persimmon
|
1 medium
|
32
|
Pineapple
|
2 slices
|
65
|
Plums
|
2 medium
|
80
|
Prunes
|
1/4 cup
|
110
|
Raisins, seedless
|
1/4 cup
|
107
|
Raspberries
|
1 cup
|
50
|
Strawberries
|
8 medium
|
45
|
Tangerine
|
1 medium
|
50
|
Watermelon
|
1 cup
|
40
|
Watermelon
|
1 slice, 10″ diam.
|
150
|
GRAINS
FOOD
|
AMOUNT
|
TOTAL CALORIES
|
Oatmeal, rought cut
|
1 cup
|
145
|
Pancake, buckwheat
|
1 4″ diameter
|
54
|
Pancake, whole wheat
|
1 4″ diameter
|
74
|
Popcorn, dry
|
1 cup
|
54
|
Quinoa
|
1/2 cup cooked
|
121
|
Rice, brown, cooked
|
1/2 cup
|
80
|
Rice, wild, cooked
|
1/2 cup
|
85
|
Rye bread
|
1 slice
|
56
|
Whole wheat bread
|
1 slice
|
56
|
Whole wheat pasta
|
1 cup cooked
|
182
|
NUTS AND SEEDS
FOOD
|
AMOUNT
|
TOTAL CALORIES
|
Almonds
|
1/4 cup
|
212
|
Brazil nuts
|
1/4 cup
|
230
|
Cashews
|
1/4 cup
|
97
|
Peanuts
|
1/4 cup
|
210
|
Peanut butter
|
1 tbs.
|
86
|
Pecans
|
1/4 cup
|
185
|
Pistachios, shelled
|
1/4 cup
|
185
|
Pumpkin seeds
|
1/4 cup
|
192
|
Sesame seeds
|
1 tbs.
|
55
|
Sunflower seeds
|
1/4 cup
|
170
|
Tahini
|
1 tbs.
|
89
|
Walnuts
|
1/4 cup
|
160
|
POULTRY
FOOD
|
AMOUNT
|
TOTAL CALORIES
|
Chicken breast
|
4 ounces
|
193
|
Chicken, light meat, no skin
|
4 ounces
|
196
|
Chicken, dark meat, no skin
|
4 ounces
|
232
|
Turkey, light meat, no skin
|
4 ounces
|
178
|
Turkey, dark meat, no skin
|
4 ounces
|
212
|
VEGETABLES
FOOD
|
AMOUNT
|
TOTAL CALORIES
|
Alfalfa sprouts
|
1 cup
|
20
|
Artichoke
|
1 medium
|
60
|
Artichoke hearts
|
1/2 cup cooked
|
42
|
Arugula
|
1/2 cup
|
3
|
Asparagus
|
1/2 cup cooked
|
23
|
Avocado
|
1/2 cup pureed
|
185
|
Bamboo shoots
|
1/2 cup raw
|
21
|
Beet greens
|
1/2 cup cooked
|
20
|
Beets
|
1/2 cup cooked
|
38
|
Bell peppers
|
1/2 cup raw sliced
|
25
|
Bok choy
|
1/2 cup cooked
|
10
|
Broccoli
|
1/2 cup cooked
|
22
|
Broccoli, raw
|
1 medium stalk
|
45
|
Brussels sprouts
|
1/2 cup cooked
|
30
|
Cabbage
|
1/2 cup cooked
|
17
|
Carrot, raw
|
1 7 inch
|
31
|
Carrots
|
1/2 cup cooked
|
35
|
Cauliflower
|
1/2 cup cooked
|
20
|
Cauliflower, raw
|
3 florets
|
14
|
Celery, raw
|
1 stalk
|
6
|
Celery
|
1/2 cup cooked
|
13
|
Chard
|
1/2 cup cooked
|
18
|
Chives
|
1 medium
|
9
|
Collard greens
|
1/2 cup cooked
|
17
|
Corn
|
1/2 cup cooked
|
89
|
Cucumbers
|
1/2 cup sliced
|
7
|
Eggplant
|
1/2 cup cooked
|
13
|
Endive
|
1/2 cup chopped
|
13
|
Garlic
|
1 clove
|
4
|
Green beans
|
1/2 cup cooked
|
22
|
Green onions
|
1/2 cup chopped
|
16
|
Jicama
|
1/2 cup cooked
|
43
|
Kale
|
1/2 cup cooked
|
18
|
Kohlrabi
|
1/2 cup cooked
|
24
|
Leeks
|
1/2 cup cooked
|
16
|
Lemon grass
|
1 cup raw
|
66
|
Lettuce, iceburg
|
1/2 cup
|
9
|
Lettuce, romaine
|
1/2 cup
|
4
|
Mushrooms
|
1/2 cup raw
|
9
|
Mushrooms
|
1/2 cup cooked
|
21
|
Mustard greens
|
1/2 cup cooked
|
11
|
Okra
|
1/2 cup cooked
|
25
|
Olive oil
|
1 tbs.
|
120
|
Onion
|
1/2 cup cooked
|
46
|
Onion, raw
|
1 medium
|
60
|
Onion, raw
|
1/2 cup chopped
|
30
|
Parsley
|
1/2 cup chopped
|
11
|
Peas
|
1/2 cup cooked
|
34
|
Potato, white
|
1/2 cup cooked
|
59
|
Pumpkin
|
1/2 cup cooked
|
24
|
Radishes
|
1/2 cup sliced
|
12
|
Radicchio
|
1 medium leaf
|
2
|
Rhubarb
|
1/2 cup raw
|
13
|
Rutabaga
|
1/2 cup cooked
|
47
|
Sauerkraut
|
1/2 cup cooked
|
25
|
Spinach
|
1/2 cup cooked
|
21
|
Spinach
|
1 cup raw
|
14
|
Summer squash
|
1/2 cup cooked
|
36
|
Sweet potato
|
1/2 cup cooked
|
125
|
Tomato
|
1 medium
|
35
|
Turnip greens
|
1/2 cup cooked
|
15
|
Turnips
|
1/2 cup cooked
|
24
|
Water chestnuts
|
1/2 cup raw
|
60
|
Winter squash
|
1/2 cup cooked
|
80
|
Zucchini
|
1/2 cup cooked
|
14
|

Eating healthy food is essential if you really want to lose weight fast and still look good and also feel great. Our healty food calorie chart of foods to lose weight can help you and lose weight fast, get it fit and maintain more healthy weight. so let's get do it!
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