To follow on from yesterday’s post about fruits (List of Fruits and their Calories), here is a list of vegetables and their calories. Each food item is shown per 100g. Calorie amounts are approximate and you should use your own judgement. Please leave a comment if you spot any mistakes or if there are items you’d like me to add.
Per 100g of product
- Artichoke (cooked) – 47 Kcal
- Asparagus (boiled) – 24 Kcal
- Aubergine (cooked) – 15 Kcal
- Baby corn (boiled) – 24 Kcal
- Baked beans (tinned) – 78 Kcal
- Beetroot (boiled) – 44 Kcal
- Broccoli (raw) – 31 Kcal
- Broccoli (boiled) – 24 Kcal
- Brussel sprouts (boiled) – 35 Kcal
- Butternut squash (boiled) – 39 Kcal
- Cabbage (boiled) – 15 Kcal
- Carrot (raw) – 43 Kcal
- Carrot (boiled) – 22 Kcal
- Cauliflower (boiled) – 28 Kcal
- Celeriac (boiled) – 15 Kcal
- Celery (raw) – 7 Kcal
- Courgette (raw) – 18 Kcal
- Cucumber (raw) – 19 Kcal
- Gherkin (pickled) – 67 Kcal
- Gourd (cooked) – 17 Kcal
- Green beans – 24 Kcal
- Green pepper – 15 Kcal
- Kale (boiled) – 28 Kcal
- Leek (boiled) – 21 Kcal
- Lettuce – 14 Kcal
- Mushrooms (raw) – 15 Kcal
- Onion (raw) – 38 Kcal
- Parsnip (roasted) – 75 Kcal
- Peas (tinned) – 55 Kcal
- Potato (baked in skin) – 109 Kcal
- Potatoes (chipped and baked in Frylight) – 70 Kcal
- Potato (chipped and fried) – 205 Kcal
- Potatoes (new, boiled) – 72 Kcal
- Potatoes (roasted in oil) – 150 Kcal
- Pumpkin (boiled) – 46 Kcal
- Radish (raw) – 12 Kcal
- Red pepper (raw) – 27 Kcal
- Spinach (raw) – 25 Kcal
- Spring onion (raw) – 25 Kcal
- Sweetcorn (tinned) – 86 Kcal
- Tomatoes (raw) – 18 Kcal
- Turnip (boiled) – 22 Kcal
- Yellow pepper (raw) – 27 Kcal
- Sweet potato (boiled) – 76 Kcal
Need help preparing vegetables? Checkout these links:
Celeriac Mash – how to prepare
Butternut Squash – Easy way to prepare
We all know that we should eat more fruit, but how can we make wise choices with regards to calories? So a regular banana with 95 Kcal is a better than a Mars Bar with 229 Kcal. But an apple is a better choice over the banana, having just 82 Kcal. I’ve put together a table of many fruits to help out those calorie counting. Please be aware that I may have made mistakes so use your own judgement. I have only included fruits which are commonly used as sweet items of food. I have include more savoury fruits, such as tomatoes and peppers in my vegetables list(List of Vegetables and their Calories).
All values are for fresh/raw versions of the fruits unless otherwise shown. I haven’t included tinned or frozen fruits as values are readily available on packaging.
- Apple – 1 medium 82 Kcal
- Apricot – 1 medium 16 Kcal
- Avocado – ½ medium 160 Kcal
- Banana – 1 medium 95 Kcal
- Blackberries – 75g 19 Kcal
- Blackcurrants – 75g 21 Kcal
- Blueberries – 75g 32 Kcal
- Cantaloupe melon – medium slice 22 Kcal
- Cherries – 90g 43 Kcal
- Clementines – 1 medium 28 Kcal
- Cranberries – 75g 17 Kcal
- Damson – 75g 28 Kcal
- Fig – 1 fresh 37 Kcal
- Fig – dried 50g 104 Kcal
- Galia melon – medium slice 27 Kcal
- Grapefruit – 1 medium 68 Kcal
- Grapes – 75g 45 Kcal
- Greengages – 75g 26 Kcal
- Guavas – 60g 16 Kcal
- Honeydew melon – medium slice 32 Kcal
- Kiwi – 1 medium peeled 49 Kcal
- Lemon – 1 medium 19 Kcal
- Lychees – 75g 44 Kcal
- Mango – 1 medium 66 Kcal
- Nectarines – 1 medium 60 Kcal
- Orange – 1 medium 56 Kcal
- Papaya – ½ medium 41 Kcal
- Passionfruit – 75g 27 Kcal
- Peach – 1 medium 50 Kcal
- Pear – 1 medium 60 Kcal
- Pineapple – 60g 25 Kcal
- Pomelo – 1/4 medium fruit 75 Kcal
- Plum – 1 medium 36 Kcal
- Raspberries – 60g 15 Kcal
- Rhubarb (stewed without sugar) – 5 tbsp 5 Kcal
- Satsuma – 1 medium 54 Kcal
- Strawberries – 70g 19 Kcal
- Tangerine – 1 medium 35 Kcal
- Watermelon – medium slice 35 Kcal
Please comment on this post if you spot any mistakes or if you would like me to add any other fruits to the list.
Need help preparing fruit? Here are some useful links:
Here are some of the added benefits in different fruits:
- Apples – slow acting sugars may help you feel fuller longer
- Blueberries – rich in antioxidants
- Damsons – may lower blood cholesterol
- Figs – source of calcium
- Grapes – good for blood pressure and cholesterol
- Kiwi – rich in Vitamin C (more than oranges)
- Strawberries – rich in antioxidants
It’s been a while since my last post. For those of you who haven’t read my Blog before here’s a bit of background.
I’m a female with insulin dependent diabetes and diagnosed with Coeliac Disease in 2016. I’ve struggled with my weight all my life. I lost a few stone on Slimming World in the past and recently lost two stone with Food Optimising on Slimming World.
I’ve been a bit stuck. I’ll admit it! I know you can lose weight with Slimming World and have always rated it. Eating without measuring (much) and never feeling hungry really worked well for me. Adding in Coeliac Disease to the mix has been a bit more tricky. Slimming World try to be helpful and allow sufferers to adapt the Healthy Extras slightly. Added to this I can’t do the Speed Days as it’s not advised if you’re diabetic. Although I did lose two stone I personally felt I needed something to kick start my weight loss again.
Why calorie counting? My husband has impressed me by calorie counting, exercising and losing three stone in a few months. I’ve never wanted to go down this route before because I already count carbs to help calculate my insulin and didn’t want more numbers rolling around in my head! To be honest it sounded too simple. Calories in need to be lower than calories out for you to lose weight. I wasn’t convinced, until I saw it work for my other half.
Getting started… I downloaded MyFitnessPal app which had been recommended to me. I went for the basic version. I entered my age, gender, activity levels (hmm…low) and current weight. Then I put in that I’d like to about 1lb per week. You can adjust this at any time and can even set it up to maintain weight or put on weight if those are things you want to do. The app advised me to try to stick to about 1690 calories per day. The more you weigh the more calories you’re allowed. If you’re more active you’re allowed more calories too.
Food diary… I’m used to recording everything I eat since starting Slimming World. I quick like micro-managing every detail at the moment until I know what I’m doing. You can quickly add your calories, search for items or scan barcodes to add items. Check how sensible the numbers sound as occasionally there may be a slight error.
Exercise… You can add exercise each day and it gives you more calories in your allowance. That’s the kind of motivation I need!
Detail… The app can go into great detail about fibre, vitamins and other nutrients. I don’t really use this as it isn’t my main motivation at the moment.
Weight… You can enter your weight as often as you want.
So far… I’ve lost 5lb this week. I know when starting a new eating scheme I tend to lose a chunk to start off with and then losses are more steady after that.