The caloric value of foods is key to understanding their impact on our diet and body composition. Every food has a different caloric density, meaning some provide a lot of calories in a small amount, while others require a larger volume to provide the same amount of energy. In this article, we'll explore the most common foods, their caloric value, and how to choose them based on your goals.
Macronutrients and their caloric contribution
Before looking at specific foods, it is important to understand how calories are distributed in each macronutrient:
- Proteins: 4 kcal per gram
- Carbohydrates: 4 kcal per gram
- Fats: 9 kcal per gram
- Alcohol: 7 kcal per gram (no nutritional value)
Each food contains a unique combination of these macronutrients, which determines its total caloric value.
Meat, fish, eggs (per 100 g)
Meat, fish and eggs are essential sources of protein and fat, but their caloric value varies depending on their fat content.
Lean meats (less fat, fewer calories)
- Chicken breast: 110 kcal
- Skinless chicken thigh: 120 kcal
- Lean turkey: 105 kcal
- Lean beef (sirloin, tenderloin): 140 kcal
- Lean pork (sirloin, loin): 120 kcal
- Rabbit: 120 kcal
- Lean beef: 130 kcal
Fatty meats (more caloric due to their lipid content)
- Fatty beef (rib, picanha): 250 kcal
- Fatty pork (bacon, ribs): 300 kcal
- Lamb (shoulder, leg): 294 kcal
- Chorizo: 325 kcal
- Bacon: 500 kcal
- Duck with skin: 400 kcal
- Sausages: 290 kcal
Lean fish
- Cod: 82 kcal
- Hake: 85 kcal
- Tilapia: 96 kcal
- Sole: 80 kcal
Semi-fatty fish
- Fresh tuna: 140 kcal
- Trout: 141 kcal
- Sea bream: 120 kcal
Fatty fish (rich in omega-3 and higher in calories)
- Salmon: 208 kcal
- Sardines: 200 kcal
- Eel: 333 kcal
- Mackerel: 210 kcal
Seafood (low in calories, high in protein)
- Shrimp: 99 kcal
- Lobster: 90 kcal
- Mussels: 86 kcal
- Octopus: 82 kcal
- Clams: 85 kcal
Eggs and derivatives
- Whole egg: 155 kcal
- Egg white: 50 kcal
- Quail egg: 158 kcal
Dairy products: milk, yogurt, cheeses (per 100 g)
Dairy products vary in calorie content depending on their amount of fat.
Milk and yogurt
- Whole milk: 60 kcal
- Semi-skimmed milk: 50 kcal
- Skimmed milk: 35 kcal
- Goat milk: 68 kcal
- Evaporated milk: 135 kcal
- Condensed milk: 320 kcal
- Unsweetened natural yogurt: 60 kcal
- Whole Greek yogurt: 100 kcal
- Skimmed Greek yogurt: 60 kcal
- Yogurt with fruit (without added sugar): 80-100 kcal
- Kefir: 60 kcal
Cheeses (ordered from lowest to highest calories)
- Fresh cheese: 90 kcal
- Cottage cheese: 98 kcal
- Ricotta: 140 kcal
- Mozzarella cheese: 250 kcal
- Gouda cheese: 350 kcal
- Cured Manchego cheese: 380 kcal
- Cheddar cheese: 400 kcal
- Parmesan cheese: 420 kcal
- Blue cheese (Roquefort, Gorgonzola): 420-450 kcal
Other dairy products
- Butter: 720 kcal
- Margarine: 720 kcal
- Cream (whipping cream): 345 kcal
- Sour cream: 190 kcal
- Cream cheese: 350 kcal
- Whole milk powder: 500 kcal
- Skimmed milk powder: 360 kcal
Nuts, healthy fats (per 100 g)
Fats are the macronutrient with the highest caloric density (9 kcal per gram), making them the most efficient source of energy in terms of volume.
High-calorie nuts
- Macadamias: 720 kcal
- Walnuts: 654 kcal
- Almonds: 600 kcal
- Hazelnuts: 628 kcal
- Pistachios: 562 kcal
- Cashews: 553 kcal
- Brazil nuts: 656 kcal
- Pecans: 691 kcal
- Peanut: 567 kcal (although it is a legume, it is consumed as a dried fruit due to its similar nutritional profile).
Seeds
- Sunflower seeds: 584 kcal
- Pumpkin seeds: 560 kcal
- Flax seeds: 534 kcal
- Sesame seeds: 573 kcal
- Chia seeds: 486 kcal
Nut oils and nut butters
Oils are the most concentrated source of calories available in the diet. A small amount can provide a large amount of energy without taking up volume in the stomach.
- Olive oil: 884 kcal
- Coconut oil: 862 kcal
- Avocado oil: 884 kcal
- Linseed oil: 884 kcal
- Sesame oil: 884 kcal
- Peanut Butter: 588 kcal
- Almond butter: 614 kcal
- Cashew Butter: 620 kcal
- Hazelnut butter: 628 kcal
Key fact: All oils have practically the same amount of calories, but their composition varies. Olive oil and avocado oil are rich in monounsaturated fats, while coconut oil has more saturated fats.
Fruits (per 100 g)
Fruits are sources of natural carbohydrates and fiber, but their caloric content varies greatly depending on their composition.
Low calorie fruits (less than 50 kcal)
- Watermelon: 30 kcal
- Melon: 34 kcal
- Strawberries: 32 kcal
- Orange: 47 kcal
- Papaya: 43 kcal
Moderate calorie fruits (50-90 kcal)
- Apple: 52 kcal
- Pear: 57 kcal
- Kiwi: 61 kcal
- Mango: 60 kcal
- Grapes: 70 kcal
High calorie fruits (more than 100 kcal)
- Banana: 90 kcal
- Date: 280 kcal
- Avocado: 160 kcal
Vegetables (per 100 g)
Vegetables are sources of fiber, vitamins and minerals, and generally have a low calorie content.
Very low calorie vegetables (less than 25 kcal)
- Cucumber: 15 kcal
- Lettuce: 15 kcal
- Zucchini: 17 kcal
- Asparagus: 20 kcal
- Mushrooms: 22 kcal
- Spinach: 23 kcal
Vegetables with moderate calories (25-50 kcal)
- Broccoli: 34 kcal
- Cauliflower: 25 kcal
- Carrot: 41 kcal
- Beetroot: 43 kcal
- Eggplant: 25 kcal
Highest calorie vegetables (more than 80 kcal)
- Potato: 86 kcal
- Sweet potato: 86 kcal
- Cassava: 120 kcal
- Sweet corn: 96 kcal
- Pumpkin: 88 kcal
Final Conclusion: How to Use This Information?
The caloric value of foods varies greatly between different categories, and understanding these differences is key to structuring a diet aligned with your goals, whether that’s gain muscle mass, lose fat or maintain a healthy weight.
If you are looking for an efficient caloric surplus, you must prioritize energy-dense foods, such as nuts, oils, aged cheeses, fatty meats and concentrated carbohydrates such as oats, rice and dates. These foods allow you to increase your caloric intake without having to consume large amounts of food.
If your goal is to lose weight, focus on low-calorie-density foods, such as vegetables, fruits with high water content (watermelon, cantaloupe, strawberries), lean proteins (chicken, white fish, egg whites) and legumes. These foods allow you to eat larger amounts without consuming excess calories.
If you want to maintain a balance, include a combination of foods of different caloric densities, ensuring that your intake is tailored to your activity level and nutritional needs.
Key points:
- Fats are the most caloric macronutrient, at 9 kcal per gram, with oils and nuts being the most energy-dense sources.
- Carbohydrates provide sustained energy, with high-calorie density options such as oatmeal and whole-grain bread, and lighter options such as fruits and vegetables.
- Proteins vary in their caloric density, from lean meats and egg whites (low in calories) to aged cheeses and fatty meats (high in calories).
- Calorie control doesn't just mean counting numbers; it also means choosing strategic foods that promote your well-being, performance, and body composition.
With this information, you can make informed decisions about your diet, optimizing your caloric intake without neglecting the quality of your food. By applying these principles, you will be able to structure an efficient and sustainable diet for your health and physical performance goals.