What Do Calories Do?

A calorie is a unit of energy.

  • A gram of carbohydrates has 4 calories
  • A gram of fat has 9 calories
  • A gram of protein has 4 calories

Foods are a compilation of these three building blocks. Our bodies “burn” the calories via enzymes which break the carbohydrates into glucose and other sugars, the fats into glycerol and fatty acids and the proteins into amino acids.

How Much Do You Need?

The amount of calories your body requires each day is based on the energy your body requires to perform all of it’s vital activities, along with your level of physical activity.  An active person burns more calories, and therefore needs to consume more to stay healthy.

Calories Based on Activity Level:

Very Active Men & Women:
2,000-3,000

Moderately Active Men & Women:
1,900-2,500

Slightly Active Men & Women:
1,800-2,200

Sedentary Men & Women:
1,600- 1,800

Source

Nutrition Guide: Calories

Whole foods with the highest calories…

  • All
  • Beans & Legumes
  • Eggs & Dairy
  • Fruits
  • Grains
  • Herbs & Spices
  • Nuts & Seeds
  • Poultry & Meats
  • Seafood
  • Vegetables
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Calories: 310
Soybeans
Amount: 1 cup cooked (172 g)
Calories: 298
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Calories: 269
Navy Beans
Amount: 1 cup cooked (182 g)
Calories: 255
Pinto Beans
Amount: 1 cup (171 g)
Calories: 245
Avocados
Amount: 1 cup, sliced (146g)
Calories: 240
Split Peas
Amount: 1 cup cooked (196 g)
Calories: 231
Lentils
Amount: 1 cup cooked (198 g)
Calories: 230
Black Beans
Amount: 1 cup cooked
Calories: 227
Kidney Beans
Amount: 1 cup (177 g)
Calories: 225
Quinoa
Amount: 1 cup cooked
Calories: 222
Tempeh
Amount: 4 oz (113 g)
Calories: 222
Cashews
Amount: .25 cup (40 g)
Calories: 221
Barley
Amount: .33 cup dry (61.3 g)
Calories: 217
Brown Rice
Amount: 1 cup cooked (195 g)
Calories: 216
Lima Beans
Amount: 1 cup (188 g) cooked
Calories: 216
Peanuts
Amount: .25 cup (36.5 g)
Calories: 207
Millet
Amount: 1 cup cooked (174 g)
Calories: 207
Sesame Seeds
Amount: .25 cup dried (36 g)
Calories: 206
Sunflower Seeds
Amount: .25 cup (35 g)
Calories: 204
Walnuts
Amount: .25 cup (30 g)
Calories: 196
Edamame
Amount: 1 cup (155 g)
Calories: 189
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Calories: 189
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Calories: 187
Sweet Potato
Amount: 1 cup (200 g)
Calories: 180
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Calories: 180
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Calories: 175
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Calories: 174
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Calories: 167
Tofu
Amount: 4 oz (113 g)
Calories: 164
Potatoes
Amount: 1 cup baked (173 g)
Calories: 161
Salmon
Amount: 4 oz (113 g) wild, broiled
Calories: 158
Olives, Black
Amount: 1 cup (134 g)
Calories: 155
Buckwheat
Amount: 1 cup cooked (168 g)
Calories: 155
Oats
Amount: .25 cup uncooked (39 g)
Calories: 152
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Calories: 149
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Calories: 147
Chia Seeds
Amount: 2 tbs (28 g)
Calories: 137
Shrimp
Amount: 4 oz (113 g) lg steamed
Calories: 135
Almonds
Amount: .25 cup (23 g)
Calories: 132
Scallops
Amount: 4 oz (113 g) steamed
Calories: 126
Papaya
Amount: 1 medium (276 g)
Calories: 119
Green Peas
Amount: 1 cup (138 g)
Calories: 116
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Calories: 114
Mangos
Amount: 1 cup (165 g)
Calories: 107
Bananas
Amount: 1 medium (118 g)
Calories: 105
Grapes
Amount: 1 cup (151 g)
Calories: 104
Pears
Amount: 1 medium (178 g)
Calories: 101
Apple
Amount: 1 Medium (182 g)
Calories: 95
Onions
Amount: 1 cup cooked (210 g)
Calories: 92
Blueberries
Amount: 1 cup (148 g)
Calories: 84
Pineapple
Amount: 1 cup (165 g)
Calories: 83
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Calories: 78
Winter Squash
Amount: 1 cup cooked (205 g)
Calories: 76
Beets
Amount: 1 cup (170g)
Calories: 75
Flaxseeds
Amount: 2 tbs ground (14 g)
Calories: 75
Corn, Yellow
Amount: 1 cooked (77 g)
Calories: 74
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Calories: 74
Raspberries
Amount: 1 cup fresh (123 g)
Calories: 64
Collard Greens
Amount: 1 cup cooked (190 g)
Calories: 63
Oranges
Amount: 1 medium (131 g)
Calories: 62
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Calories: 56
Broccoli
Amount: 1 cup (156 g)
Calories: 55
Cantaloupe
Amount: 1 cup (160 g)
Calories: 54
Carrots
Amount: 1 cup (122 g)
Calories: 50
Strawberries
Amount: 1 cup (144 g)
Calories: 46
Cranberries
Amount: 1 cup fresh (100 g)
Calories: 46
Watermelon
Amount: 1 cup (152 g)
Calories: 46
Green Beans
Amount: 1 cup (125 g)
Calories: 44
Cabbage
Amount: 1 cup (150 g)
Calories: 44
Kiwifruit
Amount: 1 2" fresh (69 g)
Calories: 42
Spinach
Amount: 1 cup (30g)
Calories: 41
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Calories: 41
Grapefruit
Amount: .5 medium (128 g)
Calories: 41
Asparagus
Amount: 1 cup (180g)
Calories: 40
Figs
Amount: 1 medium fresh (50 g)
Calories: 37
Kale
Amount: 1 cup (130 g)
Calories: 36
Summer Squash
Amount: 1 cup cooked (180 g)
Calories: 36
Mustard Greens
Amount: 1 cup cooked (140 g)
Calories: 36
Eggplant
Amount: 1 cup cooked (99 g)
Calories: 35
Swiss Chard
Amount: 1 cup cooked (175 g)
Calories: 35
Miso
Amount: 1 tbs (17 g)
Calories: 34
Tomatoes
Amount: 1 cup (180 g)
Calories: 32
Leeks
Amount: 1 cup cooked (104 g)
Calories: 32
Plums & Prunes
Amount: 1 fresh (66 g)
Calories: 30
Bell Peppers
Amount: 1 cup (92 g)
Calories: 29
Cauliflower
Amount: 1 cup (124 g)
Calories: 29
Turnip Greens
Amount: 1 cup cooked (144 g)
Calories: 29
Fennel
Amount: 1 cup raw (87 g)
Calories: 27
Bok Choy
Amount: 1 cup cooked (170 g)
Calories: 20
Apricots
Amount: 1 whole (35 g)
Calories: 17
Romaine Lettuce
Amount: 2 cups (94 g)
Calories: 16
Mushrooms, Crimini
Amount: 1 cup (72 g)
Calories: 16
Cucumber
Amount: 1 cup raw (104 g)
Calories: 16
Celery
Amount: 1 cup raw (101 g)
Calories: 16
Lemons & Limes
Amount: .25 cup (61 g)
Calories: 13
Parsley
Amount: .5 cup (30.4 g)
Calories: 11
Sea Vegetables
Amount: 1 tbs dried (5 g)
Calories: 11
Basil
Amount: .5 cup (21 g)
Calories: 5
Arugula
Amount: .5 cup (10 g)
Calories: 3
Cilantro
Amount: .5 cup (8 g)
Calories: 2