Calorie Calculator- Calculate your daily calories intake
As of 2021, over 13% of people in the world are obese, and 39% are overweight. Obesity and being overweight are directly linked to eating more calories, lack of exercise, and other factors. That is why when you consume more than you need for energy, weight gain will result.
On all food packaging today, you’ll find calories and other nutritional information listed. Most people associate calories with food and drink. But anything that contains energy has calories. For example, a kilo of coal contains 7 million calories. So, what are calories?
What Are Calories?
In nutrition, a calorie is an energy that an individual gets from food and drink. Basically, it’s the amount of energy in food or drink. So when we eat food and drink beverages, we consume a certain amount of calories.
For example, a medium-sized skin potato has 110 calories while turkey skin has 482 calories. Exotic and tropical fruits such as bananas and kiwi are low in calories. Most fruits may contain many nutrients and natural sugar, but they are low in calories.
Foods that are high in calories include fast food such as French Fries, pizza, and others. In 2013, CDC published a report showing that 11.3% of calories consumed by people in the US come from fast foods.
There are three basic food types that people eat - proteins, fats, and carbohydrates. The amounts of potential energy per g for these foods are as follows:
- Proteins - 4 calories per g
- Fats - 9 calories per g
- Carbohydrates - 4 calories per g
Calorie Intake- Men, Women, and Children
The human body needs food and drink to survive. Our bodies convert the calories into energy used to power essential functions such as breathing. Without energy, the cells in our bodies would die. Then our internal organs would follow - heart, lungs, and other organs as they will be unable to carry out the basic functions needed for survival.
If people consume the recommended number of calories each day, we would not have cases of obesity and overweight. Instead, people would lead healthy lives. However, consumption of less or too many calories can lead to health problems such as weight gain.
Here are the recommended calorie intake for men, women, and children.
Men
Calorie needs for men range from 2,000 to 3,2000 per day. The lower end of calorie intake is ideal for men who get little or no activity in a day. On the other hand, if you’re active all day, the high-end calorie intake range is ideal for you. Unfortunately, as men, calorie intake decreases.
For men aged 50 and over, calorie needs range from 2,000 to 2,200 if not active. If moderately active, older men need 2,200 to 2,400 calories and 2,400 to 2,800 if active.
Women
The recommended daily calorie intake recommended for women is 2,000 per day. For example, if the average woman eats 2,000 calories a day, she can maintain her weight, but to lose weight, her daily calorie intake should be 1,500.
Basically, if you want to lose weight, you need to burn more calories than you eat. With just 30 minutes of walking each day, you can burn 100 to 200 calories. Per week, you can burn anywhere between 500 to 1,000 calories doing this 5 days a week.
Women over 50 should consume 1,600 to 2,000 calories to maintain their weight. If active, we recommend the high end of the calorie intake and less active, stay on the lower end.
Children
Children come in all sizes, and each kid burns calories at different rates. The recommended calorie range for male children aged 4 to 8 years is 1,400, while for female kids is 1,200.
For kids aged 9 to 13 years, the recommended daily calorie intake for males is 1,800 and for females is 1,600.
How to Calculate Calories?
Calculating how many calories you can burn per day is essential to losing, maintaining, and gaining weight. The formula for calculating how many calories an individual burns is the Harris-Benedict Formula.
Developed in the early 20th century, the formula is simple. It multiplies a person’s basic metabolic rate by their average daily activity level.
The Basic metabolic rate is the number of calories an individual burns, and it varies based on genetics, sex, size, and age. To calculate an individual’s BMR, use the person’s height in inches or cm, weight in pounds or kilograms, and years.
- For men: 66+(6.2 * weight) + (12.7 * height) - (6.76 * age)
- For women: 655.1 + (4.35 * weight) + ( 4.7 * height) - (4.7 * age)
Now, use the results to multiply against an individual’s average daily activity.
Calculate Your Calories Below:
Interpreting the Results
Using the formula above, let’s find the BMR for the following subject: a 30-year-old male weighing 150 pounds and is 6 feet tall.
(66 + (6.2 *150) + (12.7 * 72) - (6.76 * 30)) * 1.55 = 2224.74 calories per day
This shows that a 30-year-old man weighing 160 pounds with a height of 6 feet and a moderate activity level consumes 2,224.74 calories. By consuming more or fewer calories, he can increase or decrease his weight.
We also recommend using a Calorie Calculator to estimate the number of calories a person needs each day.
How to Reduce Calorie Intake?
The following are effective ways of cutting calories.
- Always cook your own food
- Avoid junk food
- Use smaller dinner plates
- Watch your portion size
- Increase your vegetable and fruit intake
- Include protein in every meal
- Take lower calorie alcoholic beverages
- Eat your meals slowly
- Avoid animal skin, for example, chicken and turkey
- Skip the second serving
- Get enough sleep
- Try intermittent fasting
- Read food labels
To maintain a healthy weight and cut your calorie intake, drink 8 to 10 glasses of water each day. Before meals, drink water.
Limitations and Risks Involved
While cutting your calorie intake can help you maintain your weight or lose a few pounds, there are risks involved.
Eating fewer calories can lower your metabolism. This can persist long after you’ve stopped restricting your calorie intake.
Researchers believe lower metabolism explains why more than 80% of people regain weight after dieting. As a result of eating fewer calories, muscle loss may occur. Increasing your protein intake and working out will prevent muscle loss.
Consumption of fewer calories can also cause fatigue and nutrient deficiencies. This makes it hard to meet your daily nutrient needs. As such, this may cause hair thinning, brittle nails, reduce bone strength, muscle weakness, and scaly skin.
Restricting calories can negatively affect fertility among women. Women who eat 22 to 42% fewer calories have their reproductive function suppressed. This is because insufficient calorie intake reduces estrogen levels.
Final Thoughts
Calorie intake varies from person to person. Determining the daily recommended calorie intake for you reduces the likelihood of health issues.
If weight loss is your goal, aim for a calorie intake that falls between the amount needed to sustain your body weight and BMR. We recommend using the Harris-Benedict Formula above.
Carlorie Chart For Some Common Foods
Some common and Indian Food Calorie Chart
Cereals and Millets
| Food | Servings | kcal |
| Rice (Brown) | 100 g | 353.7 |
| Rice Parboiled | 100 g | 351.5 |
| Rice Raw milled | 100 g | 356.3 |
| Wheat whole | 100 g | 321.9 |
| Wheat flour | 100 g | 320.2 |
| Bulgar wheat | 100 g | 341.7 |
| Refined flour | 100 g | 351.8 |
| Ragi | 100 g | 320.7 |
| Rice flakes | 100 g | 353.7 |
| Wheat semolina | 100 g | 333.6 |
| Wheat vermicelli | 100 g | 332.6 |
| Barley | 100 g | 315.7 |
| Bajra | 100 g | 347.9 |
| Jowar | 100 g | 334.1 |
| Quinoa | 100 g | 328.3 |
| Amaranth seed, Black | 100 g | 356.1 |
Grain Legumes
| Foods | Servings | kcal |
| Bengal gram, dal | 100 g | 329.1 |
| Bengal gram, whole | 100 g | 287 |
| Black gram whole | 100 g | 291.3 |
| Cow pea, brown | 100 g | 320.2 |
| Cow pea, white | 100 g | 320.2 |
| Green gram dal | 100 g | 325.7 |
| Green gram, whole | 100 g | 293.7 |
| Horse gram, whole | 100 g | 329.5 |
| Lentil dal | 100 g | 322.4 |
| Peas, dry | 100 g | 303.2 |
| Rajma, red | 100 g | 299.2 |
| Red gram, dal | 100 g | 330.7 |
| Red gram, whole | 100 g | 273.9 |
| Soya bean, brown | 100 g | 381.4 |
Other Vegetables
|
Food |
Servings | kcal |
|
Ash gourd |
100 g | 17.4 |
| Bamboo shoot, tender | 100 g | 16.2 |
| Bitter gourd | 100 g | 20.7 |
| Bottle gourd | 100 g | 10.9 |
| Brinjal | 100 g | 25.3 |
| Broad beans | 100 g | 29.3 |
| Capsicum | 100 g | 16.2 |
| Cauliflower | 100 g | 22.9 |
| Celery stalk | 100 g | 16.4 |
| Cho-Cho-Marrow | 100 g | 18.8 |
| Cluster beans | 100 g | 40.1 |
| Cucumber | 100 g | 19.5 |
| French beans | 100 g | 24.3 |
| Knol-Khol | 100 g | 16 |
| Kovai | 100 g | 19.1 |
| Ladies finger | 100 g | 27.4 |
| Parwar | 100 g | 24.1 |
| Peas,fresh | 100 g | 81.2 |
| Plantain stem | 100 g | 39.4 |
| Pumpkin | 100 g | 23.1 |
| Ridge gourd | 100 g | 13.1 |
| Snake gourd | 100 g | 12.4 |
| Tomato | 100 g | 20.7 |
| Zucchini, green | 100 g | 20 |
Condiments and Spices
| Food | Serving(g) | kcal |
| Green chillies | 100 | 45.6 |
| Coriander seeds | 100 | 268.8 |
| Curry leaves | 100 | 63.5 |
| Garlic | 100 | 123.8 |
| Ginger, fresh | 100 | 54.9 |
| Mint leaves | 100 | 37 |
| Onion | 100 | 48 |
| Asafoetida | 100 | 331.5 |
| Cardamom, green | 100 | 255 |
| Red chillies | 100 | 236.6 |
| Cloves | 100 | 186.6 |
| Cumin seeds | 100 | 304.4 |
| Black cumin (Kalonji) | 100 | 345 |
| Fenugreek seeds | 100 | 234.9 |
| Nutmeg | 100 | 463.6 |
| Basil seeds | 100 | 22 |
| Anise seeds | 100 | 153.3 |
| Pepper, black | 100 | 217.4 |
| Poppy seeds | 100 | 422.5 |
| Turmeric powder | 100 | 280.5 |
Fats and Oils
| Food | Serving | kcal |
| Ghee | 100 | 920 |
| Butter | 100 | 717 |
| Oil | 100 | 900 |
| Cheese | 100 | 264.5 |
Roots
| Food | Serving(g) | kcal |
| Beetroot | 100 | 35.6 |
| Carrot | 100 | 33.2 |
| Potato brown | 100 | 69.7 |
| Radish,white | 100 | 32.2 |
| Sweet potato,brown | 100 | 108.9 |
| Tapioca | 100 | 79.8 |
| Yam | 100 | 84.3 |
Juices
| Food | Serving | Calories |
| Acai Juice | 100ml | 58 cal |
| Aloe Vera | 100ml | 44 cal |
| Apple Juice | 100ml | 46 cal |
| Apricot Nectar | 100ml | 56 cal |
| Banana Juice | 100ml | 50 cal |
| Blackberry Juice | 100ml | 48 cal |
| Boysenberry Juice | 100ml | 54 cal |
| Capri-Sun | 100ml | 41 cal |
| Carrot Juice | 100ml | 40 cal |
| Chamomile Tea | 100ml | 0 cal |
| Cherry Juice | 100ml | 45 cal |
| Clamato | 100ml | 60 cal |
| Coconut Milk | 100ml | 233 cal |
| Coconut Water | 100ml | 19 cal |
| Concord Grape | 100ml | 71 cal |
| Cranberry Apple Juice | 100ml | 67 cal |
| Cranberry Grape Juice | 100ml | 71 cal |
| Cranberry Juice | 100ml | 46 cal |
| Cucumber Juice | 100ml | 10 cal |
| Currant Juice | 100ml | 48 cal |
| Energy-Drink | 100ml | 87 cal |
| Fruitopia | 100ml | 110 cal |
| Grape Juice | 100ml | 60 cal |
| Grapefruit Juice | 100ml | 46 cal |
| Lemon Juice | 100ml | 21 cal |
| Lemonade | 100ml | 50 cal |
| Lime Juice | 100ml | 21 cal |
| Limeade | 100ml | 128 cal |
| Mango Lassi | 100ml | 66 cal |
| Nestea | 100ml | 21 cal |
| Orange Juice | 100ml | 46 cal |
| Papaya Juice | 100ml | 58 cal |
| Passion Fruit Juice | 100ml | 48 cal |
| Peach Juice | 100ml | 54 cal |
| Peach Nectar | 100ml | 54 cal |
| Pear Juice | 100ml | 60 cal |
| Pear Nectar | 100ml | 60 cal |
| Pineapple Juice | 100ml | 53 cal |
| Pineapple Orange Juice | 100ml | 50 cal |
| Plum Juice | 100ml | 71 cal |
| Pomegranate Juice | 100ml | 66 cal |
| Sauerkraut Juice | 100ml | 14 cal |
| Tangerine Juice | 100ml | 43 cal |
| Tomato Juice | 100ml | 17 cal |
| Vegetable Juice | 100ml | 21 cal |
| White Grape Juice | 100ml | 75 cal |
Fish and Sea Food
| Food | Serving | Calories |
| Anchovy | 100g | 131 cal |
| Bluefish | 100g | 159 cal |
| Bream | 100g | 135 cal |
| Butterfish | 100g | 187 cal |
| Calamari | 100g | 175 cal |
| Carp | 100g | 162 cal |
| Caviar | 100g | 264 cal |
| Clam | 100g | 148 cal |
| Cod | 100g | 105 cal |
| Crawfish | 100g | 82 cal |
| Crayfish | 100g | 87 cal |
| Eel | 100g | 236 cal |
| Fish Fingers | 100g | 290 cal |
| Fish Sticks | 100g | 290 cal |
| Flounder | 100g | 86 cal |
| Grouper | 100g | 118 cal |
| Haddock | 100g | 90 cal |
| Hake | 100g | 71 cal |
| Halibut | 100g | 111 cal |
| Herring | 100g | 203 cal |
| Hoki | 100g | 121 cal |
| Kipper | 100g | 217 cal |
| Ling | 100g | 109 cal |
| Lobster | 100g | 89 cal |
| Mackerel | 100g | 262 cal |
| Milkfish | 100g | 190 cal |
| Monkfish | 100g | 97 cal |
| Mullet | 100g | 150 cal |
| Mussel | 100g | 172 cal |
| Octopus | 100g | 164 cal |
| Pickerel | 100g | 111 cal |
| Pickled Herring | 100g | 262 cal |
| Pike | 100g | 113 cal |
| Plaice | 100g | 91 cal |
| Pollack | 100g | 111 cal |
| Red Snapper | 100g | 128 cal |
| Redfish | 100g | 94 cal |
| Rollmops | 100g | 171 cal |
| Salmon | 100g | 206 cal |
| Sardines | 100g | 208 cal |
| Scallops | 100g | 111 cal |
| Scampi | 100g | 84 cal |
| Sea Bass | 100g | 124 cal |
| Shad | 100g | 252 cal |
| Shark | 100g | 130 cal |
| Smelt | 100g | 124 cal |
| Sole | 100g | 86 cal |
| Squid | 100g | 92 cal |
| Sturgeon | 100g | 135 cal |
| Sushi | 100g | 150 cal |
| Swordfish | 100g | 172 cal |
| Triggerfish | 100g | 93 cal |
| Trout | 100g | 190 cal |
| Tuna | 100g | 132 cal |
| Tuna Salad | 100g | 187 cal |
| Turbot | 100g | 122 cal |
| Wahoo | 100g | 167 cal |
| Whitefish | 100g | 172 cal |
| Whiting | 100g | 116 cal |
| Zander | 100g | 84 cal |
Fruits
| Food | Serving | Calories |
| Acai | 100g | 70 cal |
| Apple | 100g | 52 cal |
| Applesauce | 100g | 68 cal |
| Apricot | 100g | 48 cal |
| Avocado | 100g | 160 cal |
| Banana | 100g | 89 cal |
| Blackberries | 100g | 43 cal |
| Blood Oranges | 100g | 50 cal |
| Blueberries | 100g | 57 cal |
| Cantaloupe | 100g | 34 cal |
| Cherries | 100g | 50 cal |
| Clementine | 100g | 47 cal |
| Cranberries | 100g | 46 cal |
| Currants | 100g | 56 cal |
| Custard Apple | 100g | 101 cal |
| Dates | 100g | 282 cal |
| Figs | 100g | 74 cal |
| Fruit salad | 100g | 50 cal |
| Grapes | 100g | 69 cal |
| Greengage | 100g | 41 cal |
| Guava | 100g | 68 cal |
| Jackfruit | 100g | 95 cal |
| Jujube | 100g | 79 cal |
| Kiwi | 100g | 61 cal |
| Lemon | 100g | 29 cal |
| Lime | 100g | 30 cal |
| Lychees | 100g | 66 cal |
| Mandarin Oranges | 100g | 53 cal |
| Mango | 100g | 60 cal |
| Minneola | 100g | 64 cal |
| Mulberries | 100g | 43 cal |
| Nectarine | 100g | 44 cal |
| Olives | 100g | 115 cal |
| Orange | 100g | 47 cal |
| Papaya | 100g | 43 cal |
| Passion Fruit | 100g | 97 cal |
| Peach | 100g | 39 cal |
| Pear | 100g | 57 cal |
| Persimmon | 100g | 127 cal |
| Physalis | 100g | 49 cal |
| Pineapple | 100g | 50 cal |
| Plantains | 100g | 122 cal |
| Plum | 100g | 46 cal |
| Pomegranate | 100g | 83 cal |
| Quince | 100g | 57 cal |
| Raisins | 100g | 299 cal |
| Rambutan | 100g | 82 cal |
| Raspberries | 100g | 52 cal |
| Rhubarb | 100g | 21 cal |
| Starfruit | 100g | 31 cal |
| Strawberries | 100g | 32 cal |
| Tamarind | 100g | 239 cal |
| Tangerine | 100g | 53 cal |
| Watermelon | 100g | 30 cal |
Milk and Dairy Products
| Food | Serving | Calories |
| Almond Milk | 100ml | 17 cal |
| Buttermilk | 100ml | 62 cal |
| Chocolate Mousse | 100g | 225 cal |
| Coconut Milk | 100ml | 230 cal |
| Coffee Creamer | 100g | 195 cal |
| Condensed Milk | 100g | 321 cal |
| Cottage Cheese | 100g | 98 cal |
| Cream | 100g | 242 cal |
| Creme Fraiche | 100g | 393 cal |
| Curd | 100g | 98 cal |
| Custard | 100g | 122 cal |
| Evaporated Milk | 100g | 135 cal |
| Goat Milk | 100g | 69 cal |
| Hot Chocolate | 100ml | 89 cal |
| Kefir | 100ml | 55 cal |
| Lactose-free Milk | 100ml | 52 cal |
| Lassi | 100ml | 75 cal |
| Milk | 100ml | 61 cal |
| Plain Yogurt | 100g | 61 cal |
| Powdered Milk | 100g | 496 cal |
| Quark | 100g | 145 cal |
| Rice Milk | 100ml | 49 cal |
| Rice Pudding | 100g | 118 cal |
| Semi-skimmed Milk | 100ml | 50 cal |
| Semolina Pudding | 100g | 67 cal |
| Skim Milk | 100ml | 35 cal |
| Sour Cream | 100g | 181 cal |
| Soy Milk | 100ml | 45 cal |
| Sweetened Condensed Milk | 100ml | 321 cal |
| Tzatziki | 100g | 117 cal |
| Whipped Cream | 100g | 257 cal |
| Whole Milk | 100ml | 61 cal |
| Yogurt | 100g | 61 cal |
Nuts and Seeds
| Food | Serving | Calories |
| Acorn | 100g | 387 cal |
| Alfalfa Sprouts | 100g | 23 cal |
| Almonds | 100g | 575 cal |
| Beechnut | 100g | 576 cal |
| Brazil Nuts | 100g | 656 cal |
| Breadfruit | 100g | 191 cal |
| Butternut | 100g | 612 cal |
| Cashew | 100g | 553 cal |
| Chestnut | 100g | 213 cal |
| Chia Seeds | 100g | 486 cal |
| Coconut | 100g | 354 cal |
| Cotton Seeds | 100g | 506 cal |
| Flaxseed | 100g | 534 cal |
| Ginkgo Nuts | 100g | 182 cal |
| Goa Bean | 100g | 409 cal |
| Hazelnut | 100g | 628 cal |
| Hickory Nuts | 100g | 657 cal |
| Lima Beans | 100g | 71 cal |
| Lotus Seed | 100g | 89 cal |
| Macadamia Nuts | 100g | 718 cal |
| Peanuts | 100g | 567 cal |
| Peas | 100g | 81 cal |
| Pecan Nuts | 100g | 691 cal |
| Pecans | 100g | 691 cal |
| Pili Nuts | 100g | 719 cal |
| Pine Nuts | 100g | 673 cal |
| Pinto Beans | 100g | 347 cal |
| Pistachios | 100g | 562 cal |
| Poppy Seeds | 100g | 525 cal |
| Pumpkin Seeds | 100g | 559 cal |
| Radish Seeds | 100g | 43 cal |
| Safflower Seeds | 100g | 517 cal |
| Sesame Seeds | 100g | 573 cal |
| Smoked Almonds | 100g | 575 cal |
| Soy Beans | 100g | 147 cal |
| Sunflower Seeds | 100g | 584 cal |
| Sweet Chestnut | 100g | 194 cal |
| Walnuts | 100g | 654 cal |
| Watermelon | 100g | 30 cal |
Oils and Fats
| Food | Serving | Calories |
| Almond Oil | 100ml | 882 cal |
| Avocado Oil | 100ml | 857 cal |
| Butter | 100g | 720 cal |
| Canola Oil | 100ml | 884 cal |
| Coconut Oil | 100ml | 857 cal |
| Cod Liver Oil | 100ml | 1000 cal |
| Corn Oil | 100ml | 800 cal |
| Cottonseed Oil | 100ml | 882 cal |
| Flaxseed Oil | 100ml | 884 cal |
| Ghee | 100g | 120 cal |
| Goose Fat | 100g | 898 cal |
| Grape Seed Oil | 100ml | 884 cal |
| Hemp Oil | 100ml | 807 cal |
| Herring Oil | 100ml | 902 cal |
| I can\’t believe it\’s not Butter | 100g | 357 cal |
| Lard | 100g | 902 cal |
| Macadamia Oil | 100ml | 819 cal |
| Margarine | 100g | 717 cal |
| Mustard Oil | 100ml | 884 cal |
| Olive Oil | 100ml | 884 cal |
| Palm Oil | 100ml | 882 cal |
| Peanut Oil | 100ml | 857 cal |
| Real Butter | 100g | 720 cal |
| Rice Bran Oil | 100ml | 889 cal |
| Safflower Oil | 100ml | 857 cal |
| Sardine Oil | 100ml | 902 cal |
| Sesame Oil | 100ml | 884 cal |
| Soybean Oil | 100ml | 889 cal |
| Sunflower Oil | 100ml | 884 cal |
| Walnut Oil | 100ml | 889 cal |
Legumes
| Food | Serving | Calories |
| Azuki Bean | 100g | 124 cal |
| Bamboo Shoots | 100g | 27 cal |
| Bean Curd | 100g | 76 cal |
| Bean Sprouts | 100g | 30 cal |
| Bengal Gram | 100g | 364 cal |
| Black Beans | 100g | 341 cal |
| Black Chickpeas | 100g | 364 cal |
| Black Gram | 100g | 341 cal |
| Brown Lentil | 100g | 353 cal |
| Butternut | 100g | 612 cal |
| Chickpeas | 100g | 364 cal |
| Chili Bean | 100g | 97 cal |
| Dal | 100g | 230 cal |
| Deep-Fried Tofu | 100g | 271 cal |
| Extra-Firm Tofu | 100g | 91 cal |
| Firm Tofu | 100g | 70 cal |
| Flageolet | 100g | 85 cal |
| Fried Bean Curd | 100g | 271 cal |
| Green Beans | 100g | 31 cal |
| Green Gram | 100g | 347 cal |
| Green Lentil | 100g | 257 cal |
| Kidney Beans | 100g | 337 cal |
| Lentils | 100g | 353 cal |
| Lima Beans | 100g | 71 cal |
| Marron | 100g | 210 cal |
| Miso | 100g | 199 cal |
| Mung Beans | 100g | 12 cal |
| Natto | 100g | 212 cal |
| Navy Bean | 100g | 337 cal |
| Okara | 100g | 77 cal |
| Okra | 100g | 33 cal |
| Peanuts | 100g | 567 cal |
| Peas | 100g | 42 cal |
| Pecan | 100g | 691 cal |
| Pinto Beans | 100g | 347 cal |
| Puy Lentils | 100g | 345 cal |
| Rajma | 100g | 140 cal |
| Red Beans | 100g | 124 cal |
| Red Kidney Bean | 100g | 337 cal |
| Red Lentils | 100g | 329 cal |
| Refried Beans | 100g | 91 cal |
| Roasted Soybeans | 100g | 471 cal |
| Silken Tofu | 100g | 55 cal |
| Soft Tofu | 100g | 61 cal |
| Soy Cheese | 100g | 235 cal |
| Soy Mayonnaise | 100g | 322 cal |
| Soy Nut Butter | 100g | 562 cal |
| Soy Nuts | 100g | 471 cal |
| Soy Yogurt | 100g | 66 cal |
| Soya Cheese | 100g | 235 cal |
| Soybeans | 100g | 147 cal |
| Soynut Butter | 100g | 562 cal |
| Sugar Peas | 100g | 42 cal |
| Sweet Peas | 100g | 48 cal |
| Tempeh | 100g | 193 cal |
| Textured Soy Protein | 100g | 571 cal |
| Textured Vegetable Protein | 100g | 333 cal |
| Tofu | 100g | 76 cal |
| White Beans | 100g | 336 cal |
| Yam Bean | 100g | 38 cal |
| Yellow Lentils | 100g | 304 cal |
| Yuba | 100g |
176 cal |