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1 kilojoule (kJ) = 1000 joules

1 kilocalorie = 1000 calories = 1 Calorie (1 Cal)
1 cal = 1 kcal = 4.18 kJ

1 g of fat = 9 Cal = 38 kJ
1 g of carbohydrate = 4 Cal= 17 kJ
1 g of protein = 4 Cal = 17 kJ

Calorie Counting Chart: Calories in Fruits, Vegetables, Breads and Milk

Know the calorie content of various food items.

Calories in Fruits per 100 Grams

The values are in Calories. Multiply by 4.18 to get values in kJ.
Apple 56
Avocado Pear 190
Banana 95
Chickoo 94
Cherries 70
Dates 281
Grapes Black 45
Guava 66
Kiwi Fruit 45
Guava 49
Lychies 61
Mangoes 70
Orange 53
Orange juice 100ml 47
Papaya 32
Peach 50
Pears 51
Pineapple 46
Plums 56
Strawberries 77
Watermelon 26
Pomegranate 77
Watermelon 16
Calories in Vegetables per 100 Grams
Broccoli 25
Brinjal 24
Cabbage 45
Carrot 48
Cauliflower 30
Fenugreek (Methi) 49
French beans 26
Lettuce 21
Mushroom 18
Onion 50
Peas 93
Potato 97
Spinach 100g 26
Spinach 1 leaf 2
Spinach 1 bunch 78
Tomato 21
Tomato juice 100ml 22
Calories in Cereals per 100 Grams
Bajra 360
Maize flour 355
Rice 325
Wheat flour 341
 Calories in Breads per piece
1 medium chappati 119
1 slice white bread 60
1 paratha (no filling) 280
Calories in Milk & Milk Products per cup
Butter 100gms. 750
Buttermilk 19
Cheese 315
Cream 100gms. 210
Ghee 100gms 910
Milk Buffalo 115
Milk Cow 100
Milk Skimmed 45
Calories in Other Items
Sugar 1 tbsp 48
Honey 1 tbsp 90
Coconut water 100 ml 25
Coffee 40
Tea 30
Calories in Negative Calorie Foods
Some of the foods listed above are negative calorie foods. Read more why
foods with negative calorie are good for weight loss and how they can
improve your health.

List of Negative calorie Foods

Negative Calorie Vegetables

Asparagus Chicory Lettuce
Beet Root Hot Chili Onion
Broccoli Cucumber Radish
Cabbage Garden cress Spinach
Carrot Garlic Turnip
Cauliflower Green Beans Zucchini
 Celery
Negative Calorie Fruits
Apple Honeydew Pineapple
Blueberries Lemon/Lime Raspberry
Cantaloupe Mango Strawberry
Cranberry Orange Tomato
Grapefruit Papaya Tangerine
Peach Turnip
Watermelon

List of Foods High in Protein

Protein Requirement & Function
Proteins in Vegetables and Beans
Protein in Milk, Yogurt, Cheese
More >>

High protein diet includes foods like eggs, milk, spinach, soybean, quinoa, meat, fish, whole
grains, rice, beans, legumes, corn, oats, peas and peanut butter are good sources of high protein
foods.

Content
 Weight
per
 Description  Measure
Measure
(g)
(g)
Alfalfa seeds, sprouted, raw 33 1 cup 1.32
Artichokes, (globe or French), cooked, boiled,
120 1 medium 4.18
drained, without salt
Asparagus, canned, drained solids 72 4 spears 1.54
Asparagus, cooked, boiled, drained 60 4 spears 1.55
Asparagus, frozen, cooked, boiled, drained,
180 1 cup 5.31
without salt
Avocados, raw, California 28.35 1 oz 0.60
Avocados, raw, Florida 28.35 1 oz 0.45
Beans, baked, canned, plain or vegetarian 254 1 cup 12.17
Beans, baked, canned, with pork and tomato
253 1 cup 13.05
sauce
Beans, black, mature seeds, cooked, boiled,
172 1 cup 15.24
without salt
Beans, Cowpeas (Blackeyed), immature
165 1 cup 5.23
seeds,  boiled, without salt
Beans, Cowpeas (blackeyed), immature seeds,
170  1 cup  14.43 
frozen, cooked, boiled, drained, without salt
Beans, Cowpeas, common (blackeyes,
172 1 cup 13.30
crowder, southern), mature seeds,
Beans, Kidney beans, red, mature seeds,
256 1 cup 13.44
canned
Beans, Kidney beans, red, mature seeds,
177 1 cup 15.35
cooked, boiled, without salt
Beans, Lima beans, large, mature seeds,
241 1 cup 11.88
canned
Beans, Lima beans, large, mature seeds,
188 1 cup 14.66
cooked, boiled, without salt
Beans, Mung beans, mature seeds, sprouted,
124 1 cup 2.52
cooked, boiled,  without salt
Beans, Mung beans, mature seeds, sprouted,
104 1 cup 3.16
raw
Beans, Navy beans, mature seeds, cooked,
182 1 cup 15.83
boiled, without salt
Beans, Pinto beans, mature seeds, cooked,
171 1 cup 14.04
boiled, without salt
Soybeans, mature cooked, boiled, without salt 180 1 cup 22.23
Beans, Snap beans, green, canned, regular
135 1 cup 1.55
pack, drained solids
Beans, Snap beans, green, cooked, boiled,
125 1 cup 2.36
drained, without salt
Beans, White beans, mature seeds, canned 262 1 cup 19.02
Beet greens, cooked, boiled, drained, without
144 1 cup 3.70
salt
Beets, canned, drained solids 170 1 cup 1.55
Broccoli, raw 88 1 cup 2.62
Broccoli, cooked, boiled, drained, without salt 156 1 cup 4.65
Beets, cooked, boiled, drained 170 1 cup 2.86
Beets, cooked, boiled, drained 50 1 beet 0.84
Cabbage, Chinese (pak-choi), cooked, boiled,
170 1 cup 2.65
drained, without salt
Cabbage, Chinese (pe-tsai), cooked, boiled,
119 1 cup 1.79
drained, without salt
Cabbage, cooked, boiled, drained, without salt 150 1 cup 1.53
Cabbage, raw 70 1 cup 1.01
Cabbage, red, raw 70 1 cup 0.97
Carrots, cooked, boiled, drained, without salt 156 1 cup 1.70
Carrots, frozen, cooked, boiled, drained,
146 1 cup 1.74
without salt
Carrots, raw 110 1 cup 1.13
Cauliflower, cooked, boiled, drained, without
124 1 cup 2.28
salt
Cauliflower, frozen, cooked, boiled, drained,
180 1 cup 2.90
without salt
Cauliflower, raw 100 1 cup 1.98
Celery, cooked, boiled, drained, without salt 150 1 cup 1.25
Celery, raw 120 1 cup 0.90
Corn, sweet, white, cooked, boiled, drained,
77 1 ear 2.56
without salt
Corn, sweet, yellow, canned, vacuum pack,
210 1 cup 5.06
regular pack
Corn, sweet, yellow, cooked, boiled, drained,
77 1 ear 2.56
without salt
Corn, sweet, yellow, frozen, kernels cut off
164 1 cup 4.51
cob, boiled, drained, without salt
Corn, sweet, yellow, frozen, kernels on cob,
63  1 ear  1.96 
cooked, boiled, drained, without salt
Cucumber, peeled, raw 119 1 cup 0.68
Cucumber, with peel, raw 104 1 cup 0.72
Dandelion greens, cooked, boiled, drained,
105 1 cup 2.10
without salt
Endive, raw 50 1 cup 0.63
Garlic, raw 3 1 clove 0.19
Lentils, mature seeds, cooked, boiled, without
198 1 cup 17.86
salt
Lettuce, cos or romaine, raw 56 1 cup 0.91
Lettuce, iceberg (includes crisphead types),
55 1 cup 0.56
raw
Lettuce, looseleaf, raw 56 1 cup 0.73
Mushrooms, canned, drained solids 156 1 cup 2.92
Mushrooms, cooked, boiled, drained, without
156 1 cup 3.39
salt
Mushrooms, raw 70 1 cup 2.03
Mustard greens, cooked, boiled, drained,
140 1 cup 3.16
without salt
Okra, cooked, boiled, drained, without salt 160 1 cup 2.99
Okra, frozen, cooked, boiled, drained, without
184 1 cup 3.83
salt
Olives, ripe, canned (small-extra large) 22 5 large 0.18
Onions, cooked, boiled, drained, without salt 210 1 cup 2.86
Onions, dehydrated flakes 5 1 tbsp 0.45
Onions, raw 110 1 whole 1.28
Onions, spring or scallions (includes tops and
100 1 cup 1.83
bulb), raw
Parsley, raw 10 10 sprigs 0.30
Parsnips, cooked, boiled, drained, without salt 156 1 cup 2.06
Peas, edible-podded, cooked, boiled, drained,
160 1 cup 5.23
without salt
Peas, edible-podded, frozen, cooked, boiled,
160 1 cup 5.60
drained, without salt
Peas, green, canned, regular pack, drained
170 1 cup 7.51
solids
Peppers, hot chili, green, raw 45 1 pepper 0.90
Peppers, hot chili, red, raw 45 1 pepper 0.90
Peppers, sweet, green, cooked, boiled,
136 1 cup 1.25
drained, without salt
Peppers, sweet, green, raw 119 1 pepper 1.06
Peppers, sweet, red, raw 119 1 pepper 1.06
Potato, baked, flesh and skin, without salt 202 1 potato 5.05
Potatoes, baked, flesh, without salt 156 1 potato 3.06
Potatoes, boiled, cooked in skin, flesh, without
136 1 potato 2.54
salt
Potatoes, boiled, cooked without skin, flesh,
135 1 potato 2.31
without salt
Potatoes, hashed brown, home-prepared 156 1 cup 3.78
Pumpkin, canned, without salt 245 1 cup 2.70
Pumpkin, cooked, boiled, drained, without salt 245 1 cup 1.76
Radishes, raw 4.5 1 radish 0.03
Spinach, canned, drained solids 214 1 cup 6.01
Spinach, cooked, boiled, drained, without salt 180 1 cup 5.35
Spinach, frozen, chopped or leaf, cooked,
190 1 cup 5.97
boiled, drained, without salt
Spinach, raw 30 1 cup 0.86
Squash, summer, all varieties, cooked, boiled,
180 1 cup 1.64
drained, without salt
Squash, summer, all varieties, raw 113 1 cup 1.33
Squash, winter, all varieties, cooked, baked,
205 1 cup 1.82
without salt
Squash, winter, butternut, frozen, cooked,
240 1 cup 2.95
boiled, without salt
Sweet potato, canned, vacuum pack 255 1 cup 4.21
Sweet potato, cooked, baked in skin, without
146 1 potato 2.51
salt
Sweet potato, cooked, boiled, without skin,
156 1 potato 2.57
without salt
Tomatoes, red, ripe, canned, stewed 255 1 cup 2.42
Tomatoes, red, ripe, canned, whole, regular
240 1 cup 2.21
pack
Tomatoes, red, ripe, raw, year round average 180 1 cup 1.53
Tomatoes, sun-dried 2 1 piece 0.28
Tomatoes, sun-dried, packed in oil, drained 3 1 piece 0.15
Watermelon, raw 286 1 wedge 1.77
Protein content of other High Protein Vegetarian Foods

Content
 Weight
per
 Description  Measure
Measure
(g)
(g)
Buckwheat flour, whole-groat 120 1 cup 15.14
Buckwheat groats, roasted, cooked 168 1 cup 5.68
Bulgur, cooked 182 1 cup 5.61
Bulgur, dry 138 1 cup 11.70
Cornmeal, degermed, enriched, yellow 140 1 cup 17.21
Cornmeal, whole-grain, yellow 122 1 cup 9.91
Noodles, chinese, chow mein 45 1 cup 3.77
Oat bran, cooked 219 1 cup 7.03
Oat bran, raw 94 1 cup 16.26
Peanut butter, smooth style, with salt 16 1 tbsp 4.03
Quinoa, cooked - 1 cup 11
Rice, brown, long-grain, cooked 125 195 5.03
Rice, white, long-grain, regular, cooked 158 195 4.25
Spaghetti, cooked, enriched, without added
140 1 cup 6.68
salt
Spaghetti, whole-wheat, cooked 140 1 cup 7.46
Tempeh 225 1 cup 31
Tofu, firm, prepared with calcium sulfate and
81 1/4 block 6.51
magnesium chloride
Wheat flour, white, all-purpose, enriched,
125 1 cup 12.91
bleached
Wheat flour, whole-grain 125 1 cup 16.44
Wheat flour, white, bread, enriched 125 137 16.41
Whole wheat bread 2 slices 2 slices 5
Veggie burger 1 patty 1 patty 5-24
Milk and milk products like cheese and yogurt are high in protein content.

Content
Weight per
Description Measure
(g) Measure
(g)
Butter, with salt 14.2 1 tbsp 0.12
Butter, without salt 14.2 1 tbsp 0.12
Cheese, cheddar 28.35 1 oz 7.06
Cheese, cottage, creamed,
210 1 cup 26.23
large or small curd
Cheese, cottage, creamed, with
226 1 cup 22.37
fruit
Cheese, cottage, low fat, 1%
226 1 cup 28.00
milkfat
Cheese, cottage, low fat, 2%
226 1 cup 31.05
milkfat
Cheese, cream 14.5 1 tbsp 1.09
Cheese, cream, fat free 15.6 1 tbsp 2.25
Cheese, feta 28.35 1 oz 4.03
Cheese, low fat, cheddar or
28.35 1 oz 6.90
Colby
Cheese, mozzarella, part skim
28.35 1 oz 7.79
milk, low moisture
Cheese, mozzarella, whole
28.35 1 oz 5.51
milk
Cheese, parmesan, grated 5 1 tbsp 2.08
Cheese, ricotta, part skim milk 246 1 cup 28.02
Cheese, ricotta, whole milk 246 1 cup 27.70
Milk shakes, thick chocolate 300 10.6 fl oz 9.15
Milk shakes, thick vanilla 313 11 fl oz 12.08
Milk, buttermilk, dried 6.5 1 tbsp 2.23
Milk, buttermilk, fluid,
245 1 cup 8.11
cultured, low fat
Milk, canned, condensed,
306 1 cup 24.20
sweetened
Milk, canned, evaporated, non
256 1 cup 19.33
fat
Milk, canned, evaporated,
252 1 cup 17.16
without added vitamin A
Milk, dry, non fat, instant,
23 1/3 cup 8.07
with added vitamin A
Milk, fluid, 3.25% milk fat 244 1 cup 8.03
Milk, low fat, fluid, 1% milk
244 1 cup 8.03
fat, with added vitamin A
Soy milk, fluid 245 1 cup 6.74
Soy yogurt, plain 180 1 cup 6.00
Yogurt, fruit, low fat, 10 8-oz
227 9.92
grams protein per 8 ounce container
Yogurt, plain, low fat, 12 8-oz
227 11.92
grams protein per 8 ounce container
Yogurt, plain, skim milk, 13 8-oz
227 13.01
grams protein per 8 ounce container
Yogurt, plain, whole milk, 8 8-oz
227 7.88
grams protein per 8 ounce container