This is how many calories are in your food!

It can be shocking to realize just how many calories your food actually holds. Did you know that a piece of bread with butter and salami closes up to 250 kcal? Or that two seemingly identical dinners can have huge differences in the number of calories?

We all know the rule of not eating more calories than you burn off if you are trying to lose weight. What might come as a bigger surprise is the actual number of calories in the food you eat every day. A breakfast isn’t just breakfast. You will be surprised by just how many calories you can add or subtract without making drastic changes. See just how many calories each meal contains, and how much you can reduce it by making simple changes.


This is how many calories the foods contain:

  • Dark bread: ca. 104 kcal
  • Crisp bread: 50 kcal
  • White cheese: 61 kcal per slice
  • Salami: 34 kcal per piece
  • Ham: 13 kcal per piece
  • 10 g butter: ca. 74 kcal
  • 10 g mayonnaise: ca. 73 kcal
  • 1 dl milk: 129 kcal

As you can see, the number of calories can vary quite a lot based on how much butter or mayonnaise you choose to put on. Oftentimes one doesn’t leave out the other, and by skipping both butter and mayo you can save almost 150 kcal per piece of bread. A quick meal often consists of two pieces of bread, and if you’re quick you’ve already calculated a massively 300 calories separating the two alternatives. You won’t really feel the absence of 20 grams of butter and mayonnaise, will you?

this is how many calories you should eat
Keep track of your calorie consumption. Even the smallest adjustment can make a big difference when it all adds up!


You can easily cut calories from your lunch

Yoghurt is a common snack between meals. You can shave off many calories just by choosing the right type of yoghurt. A standard vanilla yoghurt contains about 84 kcal. In comparison, Yoplait Double 0% has less than half; only 40 kcal per 100 grams. That’s how many calories can be saved in two seemingly identical products.


Be conscious when choosing your meat

Breakfast isn’t the only one to surprise you with a drastic increase in number of calories in what seems to be identical foods. Dinner makes a big part of your total calorie intake per day. By going with 150 grams of pork meat instead of the same amount entrecote, you get rid of astonishing 126 kcal! It is amazing how many calories differs in the two types of meat, even though the amount of food stays the same.

how many calories are in meat
Fatty meat is just as rich in calories as it is in taste. By exchanging the fat meat to leaner types like pork or chicken you can heavily reduce you calorie intake.


Eat more vegetables

If you really want to reduce the number of consumed calories each day, having vegetables on the side might be something to consider. This is how many calories the different types of vegetables hold per 100 grams:

  • Broccoli: 33 kcal
  • Cauliflower: 24 kcal
  • Carrot: 38 kcal
  • Asparagus: 20 kcal
  • Onion: 34 kcal
  • Spinach: 20 kcal

You can eat massive amounts of vegetables without adding too many calories to your diet. Thus, an easy way to avoid hunger when losing weight is to eat enough vegetables.