Food Calorie Calculator
Your food intake calories can be simply calculated by using an Exchange system. Foods in exchange lists are grouped together because they have similar amounts of nutrients - calories, carbohydrate, protein, fat, vitamins and minerals. A food item on the exchange list can be exchanged or substituted for any other food on the same exchange list.
Below shows calorie of each food group (exchange list) and its examples.
* Grains: 80 calories
1 bread(1 oz), 1/2 Bagel(1 oz), 1 Muffin(1.5 oz), 2 pancakes
1 roll(1 oz), 1/2 cup cereals, 1/2 cup pasta, 1/3 cup rice
* Vegetables: 25 calories
1 cup of raw vegetables
1/2 cup of cooked vegetables or vegetable juice
* Fruit: 60 calories
1 small to medium fresh fruit
1/2 cup of fruit juice
* Milk: 120 calories
1 cup of 2 % milk
(skim milk: 90 cal, whole milk:150 cal)
* Meats & Beans: 55 calories
1 oz meat, 1 oz fish, 1 egg, 1 cheese (1 oz)
1/2 cup cooked beans, 1/2 cup Tofu (4 oz)
* Fats: 45 calories
1 tsp oil, 1 Tbsp salad dressing, 1 Tbsp Mayonnaise
1 Tbsp cream cheese, 10 peanuts, 6 Almonds
Recommended amounts of each food group are provided based on your calorie goal. Try to eat within your recommended servings to have a nutritionally balanced diet while meeting your calorie goal. Your percentage of fat intake should not exceed recommended daily maximum of 30% for your health.