The calories in the foods that we eat several times a day provide the energy that the body needs to carry out its basic functions to continue life and help the body to perform other additional activities, and each food has calories, and whether you want to lose weight or gain or even maintain it you must know the calories in Different foods and determine the calories you are allowed to eat according to your desire for your weight, so "Supramama" provides you with a calorie table for different foods and a list of useful and almost calorie-free foods.
Calorie table for all types of food
Food type / Number of calories
1 slice of white bread / 61
slices of whole wheat bread / 55
pieces of oat cookies / 62
pieces of muffin / 130
granola bar / 125
1/2 cup oatmeal / 66
slices of cheese pizza / 290
cup popcorn / 26
cups of rice White / 223
2-piece waffle medium size / 130
Fruits and vegetables
Type of food / Number of calories
A cup of apples / 57
bananas / 105
melons / 57
10 dried dates / 228
cups of grapes / 114
orange fruit / 65
pears / 98
cups pineapple / 77
1/2 cup raisins / 302
mulberry cups / 61
cup strawberries / 50
cups of watermelon / 50
1/2 cups Beans / 134
cups of peas / 269
cups of white beans / 24
Milk and yogurt
Food type / Number of calories
Cup of low-fat milk / 121
cups of milk chocolate / 208
cups of skim milk / 86
cups of low-fat fruit yogurt / 225
cups of low-fat yogurt / 220
Calories in foods to lose weight
Here is a list of some helpful foods that have very few calories to help you maintain or lose weight:
Grapefruit: It is one of the delicious and nutritious citrus fruits as well, you can eat it alone or with yogurt, salad or even fish, and in addition to that there are 52 calories in half a grapefruit (123 grams), some ingredients in grapefruit can reduce It increases cholesterol levels and increases the calorie-burning rate in the body.
Apples: Apples are a very nutritious fruit, and one cup of sliced apples (125 grams) contains only 57 calories and approximately three grams of dietary fiber.
Strawberry: Eating strawberries help protect against chronic diseases, such as cancer and heart disease, and there are less than 50 calories in one cup of strawberries (152 grams).
Watermelon: Watermelon contains useful nutrients and a high amount of Vitamin C, and is found in one cup of watermelon (152 grams) 46 calories.
Papaya: Papaya is an orange fruit with black melon-like seeds, usually grown in the tropics. It is a rich fruit of vitamin A, along with a good source of potassium, and one cup (140 grams) of papaya contains only 55 calories.
Broccoli: It is one of the most beneficial vegetables, and it helps in fighting cancer. One cup (91 grams) of broccoli contains 31 calories and more than the daily amount of vitamin C that the body needs.
Cauliflower: It is also a useful fruit and one cup (100 grams) of cauliflower contains 25 calories and only five grams of carbohydrates.
Beets: Beets help lower blood pressure, and beets contain only 59 calories per cup (136 grams).
White fungus: Fungus is a fungus with a sponge-like texture, which vegetarians use as a meat substitute. The fungus contains many important nutrients and contains 15 calories per cup (70 grams).
Cabbage: It is very low in calories, as it contains only 22 calories per cup (89 grams).
Spinach: full of vitamins and minerals as well as low calories, and contains a high percentage of vitamin "K" and vitamin "a" and folate, and contain a greater proportion of protein compared to other leafy vegetables, one cup (30 grams) of spinach contains only seven calories.
Zucchini: Zucchini is also low in calories, each cup (124 grams) contains only 18 calories.
Watercress: Rich in vitamin "K" and also contains folate, calcium, and potassium, and half a cup (10 grams) of watercress contains only three calories.
Carrots: The islands are rich in beta-carotene, which can be converted into vitamin A, and get enough vitamin A necessary for proper vision. One cup (128 grams) of carrots contains 53 calories.
Cucumber: Cucumber often consists of water, it is very low in calories half a cup (52 grams) contains only eight calories.
Pepper: Pepper comes in many colors, shapes, and sizes, and is rich in antioxidants that protect the body from the harmful effects of oxidation, and there are only 46 calories in one cup (149 grams) of chopped colored pepper.
Onions: Onions are very popular vegetables, and the types of onions include: red, white, yellow and green, and although the taste varies according to the type, all types of onions contain very few calories, as they contain one of the medium onions (110 Grams) at approximately 44 calories.
Tomatoes: They can be eaten raw, cooked or mashed in tomato sauce, which is very nutritious and contains a beneficial compound called lycopene, and research has shown that lycopene can protect against cancer, infections, and heart disease, one cup (149 grams) of cherry tomatoes contains 27 Calories.
Rapeseed: Rapeseed contains many beneficial nutrients and only 37 calories per cup (130 grams).
Radish: Radish contains many beneficial nutrients and only 19 calories per cup (116 grams).