Here, we are going to share the Food and Calories Chart PDF with you. Also we will share the basic details like PDF Size, No. of Pages…etc along with the PDF Summary.
Food and Calories Chart PDF Overview
| PDF Title | Food and Calories Chart |
| Language | English |
| File Size | 57 KB |
| Total Pages | 5 |
| Category | List PDF |
| Source | Public Domain |
| Quality | Readable |
Food and Calories Chart PDF Summary
Here, we are going to share few small chart of food and calories, for detailed chats it is advised to go though the pdf share in this post which can be downloaded for free using the direct download link given in bottom of this post.
Vegetables
| Food | Serving Size | Calories |
|---|---|---|
| Broccoli | 1 cup, chopped | 55 |
| Carrot | 1 medium | 25 |
| Spinach | 1 cup, raw | 7 |
| Tomato | 1 medium | 22 |
| Potato (boiled) | 1 medium | 130 |
| Bell Pepper | 1 medium | 24 |
| Cucumber | 1 cup, sliced | 16 |
Fruits
| Food | Serving Size | Calories |
|---|---|---|
| Apple | 1 medium | 95 |
| Banana | 1 medium | 105 |
| Orange | 1 medium | 62 |
| Strawberries | 1 cup, sliced | 53 |
| Grapes | 1 cup | 62 |
| Mango | 1 medium | 201 |
| Blueberries | 1 cup | 84 |
Grains and Cereals
| Food | Serving Size | Calories |
|---|---|---|
| White Rice (cooked) | 1 cup | 205 |
| Brown Rice (cooked) | 1 cup | 215 |
| Oats (cooked) | 1 cup | 154 |
| Quinoa (cooked) | 1 cup | 222 |
| Whole Wheat Bread | 1 slice | 80 |
| Pasta (cooked) | 1 cup | 200 |
Dairy and Alternatives
| Food | Serving Size | Calories |
|---|---|---|
| Milk (whole) | 1 cup | 150 |
| Milk (skim) | 1 cup | 90 |
| Yogurt (plain) | 1 cup | 150 |
| Cheese (cheddar) | 1 slice (1 oz) | 113 |
| Cottage Cheese | 1 cup | 206 |
| Almond Milk | 1 cup | 30 |
Protein Sources
| Food | Serving Size | Calories |
|---|---|---|
| Chicken Breast | 3 oz (cooked) | 165 |
| Beef (lean, cooked) | 3 oz | 150 |
| Salmon (cooked) | 3 oz | 175 |
| Tofu | 1 cup | 190 |
| Eggs | 1 large | 70 |
| Lentils (cooked) | 1 cup | 230 |
| Black Beans (cooked) | 1 cup | 227 |
Nuts and Seeds
| Food | Serving Size | Calories |
|---|---|---|
| Almonds | 1 oz (23 nuts) | 160 |
| Walnuts | 1 oz (14 halves) | 185 |
| Chia Seeds | 1 oz | 137 |
| Flaxseeds | 1 oz | 150 |
| Sunflower Seeds | 1 oz | 165 |
| Peanut Butter | 2 tbsp | 190 |
Beverages
| Food | Serving Size | Calories |
|---|---|---|
| Water | 1 cup | 0 |
| Black Coffee | 1 cup | 2 |
| Orange Juice | 1 cup | 110 |
| Soda | 1 can (12 oz) | 150 |
| Green Tea | 1 cup | 2 |
Snacks and Sweets
| Food | Serving Size | Calories |
|---|---|---|
| Potato Chips | 1 oz (about 15 chips) | 150 |
| Popcorn (air-popped) | 1 cup | 31 |
| Dark Chocolate | 1 oz | 170 |
| Ice Cream | 1/2 cup | 137 |
| Granola Bar | 1 bar | 100-200 |
| Cookies | 1 medium | 50-100 |
Food and Calories Chart PDF Download Link
To download the Food and Calories Chart PDF click on the Download PDF Now button given just below
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