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.

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:

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:

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