Our free calorie chart can help you better control your daily calorie intake. The calorie chart can also be useful in creating nutrition plans. Calories alone should not be the only factor in choosing foods. Pay attention to the quality of nutrients in the foods you eat to ensure that your body receives all necessary nutrients.
Here are our lists:
- Calories in fruit / Low-calorie fruit
- Calories in vegetables / Low-calorie vegetables
- Low-calorie plant-based foods
- Calories in nuts and seeds
- Calories in legumes
- Calories in herbs and spices
- Calories in grains and grain products
- Calories in mushrooms
- Calories in drinks
- Calories in fats and oils
Keep in mind that the calorie chart should not be the only source of nutritional information for various foods. Foods have different nutrient compositions that can have unhealthy or healthy effects on the body. For example, an avocado with 160 kcal has a higher nutritional value than a serving of chips with the same amount of calories. Avocados contain healthy fats, fiber, and vitamins, while chips often contain a lot of sodium and unhealthy fats.
The calorie chart listed on this page is specifically tailored to a vegan diet and does not contain any animal products. You can use our filters to add additional information about the kilocalories of different foods.
What does kcal mean?
Kilocalories (kcal) are a unit of measurement for energy that is mainly used in relation to nutrition and body weight. One kilocalorie is the amount of energy needed to raise 1 liter of water by 1 degree Celsius. One kilocalorie is equal to 1,000 calories. In the context of nutrition, kcal refers to the amount of energy the body obtains from food.
In contrast, a kilojoule is the amount of energy needed to lift a 1 kilogram weight by 1 meter. However, in nutrition, energy is expressed as kilojoules (kJ). One kilocalorie is approximately equal to 4.184 kilojoules.
Energy is required for our body to function. The amount of energy that the body requires depends on various factors such as gender, age, height, muscle mass, metabolism rate, and daily activities. This energy is obtained from the food we eat. The energy requirement of a person is measured in kilocalories (kcal) per day.
An average adult requires about 2,000 to 2,500 kcal per day to maintain their weight. With higher physical activity, such as in the case of fitness training, the energy requirement is significantly higher. Similarly, for people with a fast metabolism or high body weight, the energy requirement may be higher.
It is important to know one's own energy requirement to ensure a balanced diet and avoid over or underweight. An unbalanced diet can lead to long-term health problems. Our calorie chart can serve as a starting point for creating a balanced and vegan diet plan and ensure that you consume enough calories and nutrients to meet your energy requirements.
Energy Density of Plant-based Foods
The energy density of food is defined as the amount of energy contained in a certain weight or volume. Foods with a high energy density have a higher energy content per weight or volume, while foods with a lower energy density have a lower energy content per weight or volume. Plant-based foods have a lower energy density than animal-based foods. This is partly because plant-based foods contain less fat and protein compared to animal-based foods. Fat has the highest energy content of all nutrients, with 9.3 kcal per gram, while protein and carbohydrates are less energy-rich, with 4.1 kcal per gram.
Calorie Chart Can Help with Weight Loss
If you want to lose or maintain weight, you should achieve a negative energy balance by burning more calories than you consume. Calorie reduction can be achieved through a combination of exercise and nutrition.
However, a calorie-restricted diet should not mean that you have to give up certain foods. A balanced diet with a variety of nutrients can help boost metabolism and facilitate weight loss. Focus on high-quality foods with high nutritional value and low calorie intake, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Our calorie chart can be helpful in monitoring and reducing calorie intake. However, consuming too few calories can lead to nutrient deficiencies and loss of muscle mass.
A vegan diet and adequate physical activity can be beneficial for a healthy energy balance. Most plant-based foods have a lower energy density than animal products and often contain more fiber. Fiber helps you feel full and reduces calorie intake.
Calorie-dense plant-based foods
Numerous plant-based foods are high in calories, as shown in our calorie list. Calorie-dense plant-based foods are particularly important for people who require high energy intake, such as athletes and those trying to gain weight.
We have summarized which plant-based foods are particularly calorie-dense here:
- Nuts: As you can see from our calorie chart, nuts and seeds are an excellent source of calories. They contain many healthy fats, vitamins, and minerals. One serving of nuts (about 28 g) contains between 160 and 200 kcal.
- Oils: Calorie-dense plant-based oils include nut and seed oils, such as peanut oil, walnut oil, almond oil, or sesame oil. Avocado and coconut oils are also comparatively calorie-dense. Olive oil is a healthy fat. One tablespoon of olive oil contains about 120 kcal.
- Whole grains: Grain products such as rice, pasta, bread, and cereal are also calorie-dense foods. They are rich in carbohydrates, which are an important energy source for the body. One serving of whole grain products (about 50 to 100 g) contains about 150 to 200 kcal.
- Legumes: Beans, chickpeas, and lentils are an excellent source of plant-based protein, fiber, and complex carbohydrates. However, they also contain a higher proportion of energy. One serving of legumes (about 90 to 150 g) contains about 150 to 200 kcal.
- Fruits and vegetables: Some calorie-dense fruits according to the calorie chart are bananas, mangoes, and avocados. Calorie-dense vegetables include potatoes, sweet potatoes, and corn.