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Basic Food Items – Free Calorie Chart UK
You can find nutrition facts (calories, fat, carbohydrates and protein) for basic food items like apples, eggs, red wine, chicken breast, bananas, salmon fillet, coffee, blueberries, olive oil, potatoes, beef mince and many more. Most basic foods are listed in both per serving and per 100g, to make it easier for you to count calories. New food items are added every week – we are always growing.
Specific Food Items – Free Calorie Chart UK
You can find nutrition facts (calories, fat, carbohydrates and protein) for specific food items from brands like Morrisons, Asda, Tesco, Waitrose, Sainbury’s, Warburtons, Cadbury, McDonald’s, Coca-Cola and many more. Most branded foods are listed in both per serving and per 100g, to make it easier for you to count calories. New specific food items are added every week – we are always growing.
Check out some of the branded foods right away:
UK Food Database Brands ListYou can use the search field below to narrow down the list.
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About Calories in Food
Where Do Calories Come From?
Calories come from the three main macronutrients: fat, carbohydrates and protein. And they also come from alcohol.
9 kcal in 1g of fat
4 kcal in 1g of carbohydrate
4 kcal in 1g of protein
7 kcal in 1g of alcohol
When you look up a food item here at Free Calorie Chart UK, you will always be able to see both calories and the amount of macronutrients.
What is the Difference Between Calories and Kilocalories (kcal)
When we talk about calories in food, most of us use the term ‘calories’, but the calories listed on a food package or in a calorie chart like this are actually kilocalories (kcal) or sometimes kilojoules (KJ).
1 kcal = 1.000 calories. If we were to measure our food in ‘true’ calories – and not kilocalories (kcal) – it would look something like this:
1 medium-sized banana = 86.000 calories
1 can of cola = 142.000 calories
10 almonds = 59.000 calories
As you can see those are very big numbers. Much easier to use kcal 🙂
When you look up a food item here at Free Calorie Chart UK, it will always show kcal.
How Do We Burn Calories?
Your body spend energy (= calories) for everything – not just exercise. Yes, you can burn of extra calories by working out, but actually most of the calories you burn of in a day, will be for basic stuff like breathing, digesting food, building new cells, pumping blood and even thinking. You brain alone can burn several hundreds of kilocalories in a day. So even if you sit on a couch all day long, you will still be burning calories.
If you are interested in burning of more calories from exercise, you should always be focusing more on strength training and less on cardio. Minute for minute a good session of cardio will usually burn more calories than strength training, but – and this is a huge but – strength training will give you bigger muscles. As a result you will actually burn of more calories in the long run, because muscles spend a lot of calories for maintenance all day long. And the bigger they are, the more they burn.
This is often the reason why people tend to gain weight, when they get older, even if they don’t eat more calories. When you get older you lose muscle mass more rapidly, if you don’t do something to maintain it. As a consequense you will not be burning as many calories as when you were younger, resulting in a higher body fat percentage. You may not actually gain weight, but you will notice that your body looks quite different: more chubby and less firm.
Here at Free Calorie Chart UK you can calculate calories burned from exercise. Just remember what you read above! 🙂
Does It Matter Where the Calories Come From?
If you only focus on weight loss, weight maintenance or weight gain, it doesn’t really matter where the calories come from. Then it’s all about the ‘calories in / calories out’ game. Therefore you can lose weight by eating only McDonald’s burgers, candy, cakes and crisps, provided that you are in calorie deficit. In the same way you can gain weight by eating only vegetables and lean meat, provided that you are in calorie surplus.
However, if you also care about other factors like your health, energy level, muscle mass etc., then it’s a completely different story.
The composition of macronutrients (fat, carbohydrates and protein) and micronutrients (vitamins and minerals), will be quite different if you compare, say, 500 calories from a chocolate cake and 500 calories from a dinner with meat, potatoes and vegetables.
When you look up a food item here at Free Calorie Chart UK, it will often show a ‘pie-chart’ at the top, where you can see the composition of calories (fat, carbohydrates and protein). So if you are trying to cut carbs, reduce fat or boost your protein intake, the ‘pie-chart’ will help you.
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