1, staple food: such as rice, rice, noodles, if 80 calories as a unit of calculation, daily life commonly used in the ordinary size of the bowl containing 1/4 bowl of rice, half a bowl of rice or half a bowl of noodles calories equivalent to 80 calories.

2, meat, tofu, eggs: 37 grams of lean meat and 20 grams of fat are 80 calories. 125 grams of milk, two teaspoons or half a tablespoon of fat are 80 calories. It's worth noting that a hard-boiled egg has 80 calories, but a fried egg has 120 calories.

3, vegetables: 600 grams of any vegetable is equal to 80 calories.

4, seafood: 100 grams is about 80 calories.

5, fruit: 300 grams of watermelon, 2 oranges are 80 calories.

Expanded Information:

1. The greater the water content of the food, the lower the calorie value. Conversely, the more dry the food, the higher the calorie value. As an example, compared to different vegetables, the lowest calorie value of vegetables with large water content, such as winter melon, cucumber, lettuce, etc., the calorie value is only 10 to 20 kcal/100 grams level.

In contrast, sweet peas, beans, etc. are also considered high water food, but "dry goods" slightly more, the calorie to 30 ~ 50 kcal / 100 grams; containing starch potatoes, yams and so on, the calorie is even higher, can be up to 60 ~ 80 kcal / 100 grams of the level.

2, for fruits, vegetables, fruit juice, sweet drinks and other foods, the higher the carbohydrate, the higher the calorie. These foods are usually low in fat (with the exception of durian and avocado) and low in protein. Their main source of calories is carbohydrates (including sugar and starch), especially sugar. So the sweeter varieties of the same fruit are higher in calories than the less sweet varieties.

3. The higher the fat content, the higher the calorie value, when the total amount of dry goods is about the same. Because 1 gram of protein and starch/sugar is 4 kcal, while 1 gram of fat is 9 kcal, the greater the proportion of fat, the higher the caloric value, given roughly equal amounts of dry goods.

For example, for the same intact plant seeds with a low water content, red pinto beans have 324 kcal/100 grams, soybeans 390, and raw peanuts 574. because the fat content of the three of them is 0.6%, 16%, and 44%, respectively.

Baidu Encyclopedia - Food Calorie Table

People's Daily Online - Four Tips to Determine Food Calorie Levels