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You are here: Home / Blog / Calories in Fruits and Vegetables

Calories in Fruits and Vegetables

In nutrition, calories refer to energy consumption through eating and drinking and energy usage through physical commotion.

You need a calorie table in which you can find all the nutritional information of various foods because you are interested in your diet and want to check exactly how many calories you take in the day to you. Then this calorie chart uses simple, quick and free.

Table of Contents

Toggle
  • Calories in Fruits Chart:
  • Calories in Vegetable Chart:
    • How Many Calories Do You Really Need?
  • Calories Burning Rate of Common Exercises
  • The Energy of Common Food Components
    • Download Calories in Fruits and Vegetables Chart free printable!

But a certain amount of calories every day is of course necessary. How large this amount should be and how many calories are contained in certain foods, you learn here.

Calories in Fruits Chart:

calories in fruits

Fruits Name

Color Amount Calories

Fiber

Apricot Orange 5 whole

85

4

Avocado Yellow/Green ¼ average fruit

80

2

Blackberries Red/Purple 1 cup 75 8
Blueberries Red/Purple 1 cup 110 5
Cantaloupe Orange ½ medium 80 2
Cherries Red/Purple 1 cup 85 3
Cranberries Red/Purple 1 cup raw 60 5
Cranberry Juice Red/Purple 2/3 cup 100 0
Cranberry Sauce Red/Purple 1/4 cup 100 1
Grape Juice Red/Purple 2/3 cup 100 0
Grapes Red/Purple 1 cup 115 2
Honeydew Yellow/Green ¼ large melon 100 2
Kiwi Yellow/Green 1 large 55 3
Mango Orange ½ large 80 3
Nectarine Orange/yellow 1 large 70 2
Orange Orange/yellow 1 large 85 4
Orange Juice Orange/yellow 2/3 cup 75 0
Papaya Orange/yellow 1/2 large 75 3
Peach Orange/yellow 1 large 70 3
Peach Nectar Orange/yellow 2/3 cup 90 1
Pineapple Orange/yellow 1 cup, diced 75 2
Pink grapefruit Red 1 whole fruit 75 3
Pink grapefruit juice Red 1 cup 95 0
Plums Red/Purple 3 small 100 3
Prunes Red/Purple 5 whole 100 3
Red Apple Red/Purple 1 medium 100 4
Red Pear Red/Purple 1 medium 100 4
Red Wine Red/Purple 4 oz. glass 80 0
Strawberries Red/Purple 1 1/2 cups,  sliced 75 6
Tangerine Orange/yellow 2 medium 85 5
Tangerine Juice Orange/yellow 2/3 cup 75 0
Watermelon Red 1 cup balls 50 1
Yellow Grapefruit Orange/yellow 1 fruit 75 2

Calories in Vegetable Chart:

calories in Vegetables

Vegetable Name

Color Amount Calories

Fiber

Acorn Squash, baked Orange 1 cup

85

6

Artichoke White/Green 1 medium

60

6

Asparagus White/Green 18 spears

60

4

Beets, cooked Red/Purple 1 cup

75

3

Broccoli,  cooked Green 2 cups

85

9

Brussels Sprouts Green 1 cup

60

4

Cabbage, cooked Green 2 cups

70

8

Cabbage, raw Green 2 cups

40

4

Carrot juice Orange 1 cup

95

2

Carrots, cooked Orange 1 cup

70

5

Carrots, raw Orange 3 medium

75

6

Cauliflower, ckd Green 2 cups

55

6

Celery White/Green 3 large stalks

30

3

Chinese Cabbage, ckd Green 2 cups 40 5
Collard greens, ckd Yellow/Green 2 cups 100 10
Corn Yellow/Green ½ cup kernels or 1 ear 75 2
Cucumber Yellow/Green 1 average 40 2
Eggplant, cooked Red/Purple 2 cups 60 5
Endive, raw White/Green 1/2 head 45 8
Green beans, ckd Yellow/Green 2 cups 85 8
Green peas Yellow/Green ½ cup 70 4
Green Peppers Yellow/Green 1 large 45 3
Kale,  cooked Green 2 cups 70 5
Leeks, cooked White/Green 1 medium 40 1
Mushrooms, cooked White/Green 1 cup 40 3
Mustard greens, ckd Yellow/Green 2 cups 40 6
Onion White/Green 1 large 60 3
Peppers, red Red/Purple 1 large 45 3
Pumpkin, cooked Orange 1 cup 50 3
Red Cabbage, cooked Red/Purple 2 cups 60 6
Romaine lettuce Yellow/Green 4 cups 30 4
Spinach, cooked Yellow/Green 2 cups 80 8
Spinach, raw Yellow/Green 4 cups 30 4
Sweet potato Orange 1 small 2”x5” 100 2
Swiss Chard Green 2 cups 70 7
Tomato juice Red 1 cup 40 1
Tomato sauce/puree Red 1 cup 100 5
Tomato soup,  made with water Red 1 cup 85 0
Tomato vegetable juice Red 1 cup 45 2
Tomatoes, cooked Red 1 cup 70 3
Tomatoes, raw Red 1 large 40 2
Turnip greens, ckd Yellow/Green 2 cups 60 10
Winter squash, baked Orange 1 cup 70 7
Yellow Peppers Yellow/Green 1 large 50 2
Zucchini with skin, CKD Yellow/Green 2 cups 60 5

How Many Calories Do You Really Need?

Even if we do nothing, we are consuming energy. We breathe, our heart beats, our stomach and intestines are digested, our brain works and also the liver is always active. All these bodily functions must be maintained permanently. The amount of energy that we need for this day is referred to as basic needs.

The largest share of the share sales is in the human body’s liver and skeletal muscle, each with about 26%, followed by the brain at 18%, the heart at 9% and the kidney at 7%. The remaining 14% is for the rest of the organism. The basic demand is for smaller people understandably lower than for larger ones. Even slimmer people need less energy than obese.


In addition, women have lower energy consumption than men. Age is also crucial because people of advanced age require less energy because their metabolism slows down. It is also a crucial activity.

Are you working on a building site or in the office? Do you make regular or occasional sports? The more moves ye and muscle you have, the more calories your body needs.

Gender Age Sedentary Moderately Active Active
Females

19-30

31-50

51+

1800-2000

1800

1600

2000-2200

2000

1800

2400

2200

2000-2200

Males

19-30

31-50

51+

2400-2600

2200-2400

2000-2200

2600-2800

2400-2600

2200-2400

3000

2800-3000

2400-2800

Calories Burning Rate of Common Exercises

The following are the hourly calorie-burning rates of common exercises at normal intensity. Intensity has a very significant impact on the calorie-burning rate.

Activity (1 hour) 125 lbs person 155 lbs person 185 lbs person
Golf (Using Cart) 210 260 310
Walk 240 300 360
Kayaking 300 370 440
Softball/Baseball 300 370 440
Swimming 360 440 530
Tennis 420 520 620
Running 480 600 710
Bicycling 480 600 710
Football 480 600 710
Basketball 480 600 710
Soccer 480 600 710

The Energy of Common Food Components

Food Components kJ per gram Calorie (kcal) per gram kJ per ounce Calorie (kcal) per ounce
Fat 37 8.8 1,049 249
Proteins 17 4.1 482 116
Carbohydrates 17 4.1 482 116
Fiber 8 1.9 227 54
Ethanol (drinking alcohol) 29 6.9 822 196
Organic acids 13 3.1 369 88
Polyols (sugar alcohols, sweeteners) 10 2.4 283 68

 

The calorie needs are met by food and drink. However, there are not in all beverages calories. In water, for example, we are unlikely to find that, juices or alcoholic beverages does. Mainly we source our caloric needs by food.

The best way to stay slim is to: avoid food cravings. And that goes best with low-calorie foods that are made to last sick. Eat Smarter presents the healthiest of them.

Download Calories in Fruits and Vegetables Chart free printable!

References:

  • What are calories?
  • Nutrition Information for Raw Fruits, Vegetables, and Fish
  • Calorie Calculator
  • WebMD Calories Chart
Mounota
Mounota

is a registered dietitian with over 10 years of experience in the field of nutrition. She has a Master’s degree in Nutritional Science from Dhaka University and has worked with various clients to help them achieve their health goals through personalized diet plans. Mounota is passionate about educating people on the benefits of a healthy diet and lifestyle and has written extensively on the subject for various publications.

Reader Interactions

Comments

  1. JOYCE LINCE says

    February 3, 2020 at 8:22 pm

    THANK YOU FOR THE PRINTABLE LIST OF FRUITS AND VEGETABLES WITH THE AMOUNT AND CALORIES…

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