Calorie counts for popular vegetarian foods
Here are some calorie counts for a range of fruit and vegetables. Portion sizes are stated, averaged out in most cases to a serving of 100g - to count calories accurately yes you would need to weigh and measure things, but for most of the things on this list you could safely round the figures to achieve rough calorie counts for daily measures. It's very important to remember that fruit and vegetables are natural substances and vary in their composition slightly depending on ripeness, hydration etc.
| Type of Fruit | Amount | Calories | | Apples (all varieties)
Apricots
Avocado
Banana
" Lady Finger
Blueberries
Blackberries
Breadfruit
Cantaloupe (rockmelon)
Carambola Star Fruit
Cherries
Coconut
Coconut Water
Crabapples
Cranberries
Cumquats
Currants
Custard Apple
Dates
Figs
Fruit Salad (fresh average)
Grapefruit
Grapes
Jackfruit
Kiwifruit
Lemon
Lime
Lychees
Mandarin
Mango
Mulberries
Nectarine
Olives (all types)
Oranges (all varieties)
Pawpaw (Papaya)
Passionfruit
Peaches
Pears
Pineapple
Plums
Pomegranate
Quince
Raspberries
Rhubarb
Rockmelon (Cantaloupe)
Sapotes
Strawberries
Tangerine
Tomato
Watermelon / Rockmelon
| 1 medium
1 large
1 large
1 medium
1 large
1 medium
1 cup
1 cup
100 grams
1 cup cubed
1 medium
1 medium
100 grams
250 mls
1 cup sliced
1/2 cup
6 large
1/2 cup
1 medium
3 only
1 medium
1 cup
1 medium
1 large bunch
1 medium
1 medium
1 medium
1 small
1 medium
1 medium
1 medium
1 cup
1 medium
1 medium
1 medium
1 small
1 medium
1 medium
1 medium
1 cup cubes
1 medium
1/2 medium
100 grams
100 grams
1 cup cubes
1 cup cubes
1 medium
1 large
1 small
1 medium
1 thick slice
| 65
100
20
255
100
50
50
50
100
40
55
5
270
50
90
20
50
35
200
160
50
120
20
310
320
40
25
10
10
35
100
60
30
10
80
80
15
40
75
55
35
75
50
25
25
40
140
10
35
20
70 |
| Vegetable | Amount | Calories | |
Alfalfa Sprouts Artichoke
Asparagus
Bamboo Shoots
Beans - French
- Borlotti
- Lima
- Broad
- Kidney
- Purple
Beetroot 4 slices
Broccoli
Brussel Sprouts
Cabbage (all average)
Capsicum
Carrots
Cauliflower
Celery
Chick Peas (cooked)
Choko
Cucumber
Dill Pickles
Egg Plant - (raw)
- (fried in oil)
Garlic
Gherkin Sweet
Horseradish
Kale
Kohlrabi
Lettuce (all types)
Leeks
Lentils (cooked)
Marrow
Mung Beans - Sprouts
- Seeds
Mushrooms - button, umbrella
Mustard Greens
Okra
Onions
Parsnip
Peas - green
- snow
- sugar snap
Pimentos
Potatoes - Mashed
- Roasted in fat
- Baked in jacket
Potato Chips - Straight Cut
- Crinkle Cut
- French Fries
Pumpkin - Mashed
- Baked
Rocket
Sauerkraut
Shallots
Silverbeet - Spinach
Squash
Swede
Sweet Corn - Cob
- Kernels
- Baby Corn
Sweet Potato
Taro
Tomato - Raw
Turnip
Watercress
Zucchini
| 100g
"
6 spears
100g
"
80g
100g
"
"
"
50g
100g
4 sprouts
1 cup
1 medium
1 medium
1 cup
1 stick
100g
1 medium
1 medium
1 large
100g
"
1 Clove
1 medium
30g
1 cup
100g
30g
1 whole
100g
"
1 cup
30g
100g
1/2 cup
10 pods
1 medium
100g
"
10 pods
10 pods
100g
1 scoop
1 whole
"
"
"
"
1 scoop
100g
1 cup
100g
3 only
100g
"
"
1 medium
1/2 cup
1 piece
100g
"
1 medium
100g
1 punnet
1 medium
| 30
20
20
20
30
90
20
40
100
30
30
20
25
20
30
35
20
5
100
40
10
10
20
140
5
15
15
50
35
5
10
70
20
20
95
30
15
25
30
50
60
10
10
25
50
125
175
200
240
290
25
120
10
20
5
15
25
20
60
50
5
60
110
20
15
20
30
|
As you can see, a great many salad vegetables are low in calorie counts, especially ones that contain a large amount of water - so you can load up your plate cheerfully with as many as you like - just don't slop a high fat dressing over it all when you're done! When it comes to vegetarian protein sources, the following might be helpful: Eggs - one medium whole raw egg is about 108 calories. Frying or scrambling naturally adds calories. Most of the calories are in the yolk - a whole medium egg white contains only 21 calories. Dairy - dairy food can be very high in calories. Butter contains a whopping 74kcals for a tiny 10g serving! Whole milk is 70kcal for 100ml, though semi-skimmed brings this down to 48kcal. Full fat cheese naturally varies by brand but allow at least 170kcal for a smallish (40g) serving. Tofu - quite low in calories, you can have a good 125g serving for only 88Kcal, but obviously you need to add in calories for any marinade, oil for frying etc. Try baking or grilling it instead. Tempeh - this is much higher in calories, as whole soy beans contain quite a high proportion of fat - a mere 100g serving brings you 193kcal. Also be very very careful frying tempeh as its porous structure DRINKS up fat as it cooks. Delicious yes... but for low calorie counts, potentially disastrous!
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