Calories in a Banana

Banana’s are a versatile fruit. On its own, its good for an energy boost. A single Banana can give a nice energy boost when you feel sapped. It is even useful for the gym goer. Taken prior to a workout, there are just enough calories in a Banana for a pre-workout boost. It is a healthy super food.

In terms of nutrition, Bananas are low in the Saturated Fats, Cholesterol and Sodium. It is a good source of Dietary Fiber, Vitamin C, Manganese and a very good source of Vitamin B6. There are also high levels of Potassium (422mg in a Medium Banana), providing as much as 12% of your daily requirement. You can also see the Protein in a Banana, Carbs in a Banana or the Fat in a Banana.

Before I discuss recipes and other uses, here is a table of Banana calories. [Read more…]

Potassium Rich Foods

Article written by Best WeightLoss

Below is a comprehensive list of Potassium Rich Foods. Separated by food type, you will find the Potassium levels in seafood, meat, vegetables and in fruit juices. Potassium is a very important mineral for the daily operation of our body. Strangely enough, the symptoms for signs of low potassium are also the same as if you have too much in your system. I will explore these issues and symptoms in more detail in another post. Here is the list:

SEAFOOD Potassium (mg) Weight(g) Serving Size
Canned Mollusk/ Clams 534 85 3 oz.
Cod 439 85 3 oz.
Halibut 490 85 3 oz.
Salmon 319 85 3 oz.
Trout 375 85 3 oz.
Fresh Cooked Yellowfin Tuna 484 85 3 oz.
FRUITS Potassium in mg Weight in g Serving Size
Dried Apricots 814 70 10 med.
Avocados 540 85 3 oz.
Banana 467 118 1 med.
Dates 542 83 10 dates
Figs, dried 542 76 4 figs
Kiwi 252 76 1 med.
Melon,
cantaloupe		 494 160 1 cup
Orange 237 131 1 med.
Raisins 544 73 1/2 cup
Watermelon 176 152 1 cup
FRUIT JUICES Potassium in mg Weight in g Serving Size
Canned Carrot Juice 689 236 1 cup
Orange Juice 496 248 1 cup
Prune Juice 707 256 1 cup
Tomato Juice with Salt 535 243 1 cup
MEATS AND DAIRY Potassium in mg Weight in g Serving Size
Beef 262 85 3 oz.
Chicken 220 85 3 oz.
Fresh Loin of Pork 358 85 3 oz.
Milk, nonfat 376 245 1 cup
Low Fat Yogurt 531 227 8 oz.
NUTS AND SEEDS Potassium in mg Weight in g Serving Size
Almonds 412 57 2 oz.
Brazil nuts 340 57 2 oz.
Peanuts 374 57 2 oz.
OTHER Potassium in mg Weight in g Serving Size
Molasses 498 20 1 tbsp
VEGES Potassium in mg Weight in g Serving Size
Artichoke 595 168 1 cup
Beans, baked 752 254 1 cup
Beans, Kidney 713 177 1 cup
Beans, Lima 955 188 1 cup
Beans, Pinto 800 171 1 cup
Beans, refried 673 252 1 cup
Beans, white 1,189 262 1 cup
Beet Greens 1,309 144 1 cup
Black-eyed peas 690 165 1 cup
Broccoli 456 156 1 cup
Brussels Sprouts 504 155 1 cup
Carrots 354 156 1 cup
Chick Peas (Garbanzo Beans) 477 164 1 cup
Jerusalem
Artichokes		 644 150 1 cup
Lentils 731 198 1 cup
Parsnips 573 156 1 cup
Soybeans 886 172 1 cup
Spinach 839 180 1 cup
Squash, Winter 896 205 1 cup
Sweet Potatoes with Skin 508 146 1 cup
Potatoes with Skin 1,081 202 1
Raw Ripe Red Tomatoes 400 180 1 cup

Top 7 Almond Milk Benefits

Because I am lactose intolerant, I had to find an alternative to Dairy which is how I discovered Almond Milk. I use it for everything from Deserts to my Protein Shakes. Besides being a good alternative to Dairy, there are many more Almond Milk Benefits. Here are 10 of them:

almond milk benefits

1. Lactose Free

This is by far the biggest advantage. Most people don’t know they have some level of lactose intolerance (since it does exist in different degrees), but you will notice a difference as soon as you switch from Dairy to Almond Milk. If you’re lactose intolerant this is one of the best and healthiest alternatives.

2. You can make it yourself

If you want to save money instead of buying the cartons, or like me there is no consistent supply of it, you can very easily make it yourself. All you need is a blender, water and some fabric to strain the milk. The end result is Almond Milk and Almond Meal. Here is a page on Wikihow to making it yourself.

3. Low in Calories

Another benefit of Almond Milk, is that it is low in calories. Even compared to Skim Milk it comes in lower. It contains approximately 1.5g of fat per 100ml. It is great for weight loss and those on a diet.

4. High in Vitamins

Almond Milk is very high in Vitamins. One cup of plain Almond Milk meets 10% of the Recommended Daily Value for vitamin A, 25% for vitamin D and 50 for vitamin E, making it high in many nutrients compared to the amount of calories it provides per serving.

5. High in Calcium

Almond milk is very high in Calcium, with a single cup providing around 300mg of Calcium. This is equal to one third of your daily requirement. This is great for your bone health and development.

6. Good for your Skin

Thanks to containing up to half of our daily requirement for Vitamin E, another benefit you wil notice is the improvement in your skin. While this improvement might vary for some, I have noticed an improvement in mine. And I even take a good Multi-Vitamin.

7. Low Glycemic Index
Due to its lower Carbohydrate content, Almond milk has a low Glycemic index. This is perfect for Diabetic or people on diets like Tim Ferriss’s Slow Carb Diet.

There are so many more benefits of Almond Milk that I did’t cover here, but I think these are reason enough to consider making a switch.

Calories in Beer

Article written by Best Anti Aging

Please see the table below for the Calories in Beer and related nutritional information such as the fat, protein and carbohydrate content. This is the best way of judging the Calorie content when potion sizes can vary. In addition, don’t forget that these figures can and will go up based on your particular method of preparation. These values are from the USDA nutrition database SR18.

Popular Types of Beer Fat(g) Carbs(g) Prot(g) Calories
Regular Beer
1 can – 12.64 1.64 153
1 bottle (12 fl oz) – 12.65 1.64 153
1 small pitcher (32 fl oz) – 34.08 4.42 413
Light Beer
1 can – 5.81 0.85 103
1 bottle (12 fl oz) – 5.81 0.85 103
1 small pitcher (32 fl oz) – 15.74 2.30 278
Root Beer
1 can (12 fl oz) Regular – 39.22 – 152
1 can (12 fl oz) Diet – – 0.36 –
Popular Brands of Beer Fat(g) Carbs(g) Prot(g) Calories
Budweiser (1 bottle serving)
Regular Beer – 10.20 0.90 133
Light Beer – 3.20 0.70 95
Ice Light Beer – 6.50 0.80 110
Miller (1 bottle serving)
Genuine Draft Beer – 13.10 1.00 143
High Life Beer – 31.10 1.00 143
Lite Beer – 3.20 0.50 96
Coors (1 bottle serving)
Original Beer – 10.60 1.20 142
Light Beer – 5.00 0.70 102
Dry Beer – 6.00 – 122
Other Brands (1 bottle serving)
Heineken Beer – 11.50 1.50 150
Red Stripe Jamaican Ale Beer – 14.00 1.00 153
Michelob Ultra Light Beer – 2.60 0.60 95
Amstel Light Beer – 5.00 1.00 95

Calories in Alcohol

Article written by Behavior Disorders

In the tables below are the Calories in Alcohol. The tables are separated by type: Beer, Wine, Spirits and Cocktails.

Types of Alcohol Fat(g) Carbs(g) Prot(g) Calories
Beer (1 can or bottle serving)
 Regular Beer – 12.64 1.64 153
 Light Beer – 5.81 0.85 103
Wine (5 fl oz serving)
 Red Wine – 3.84 0.10 125
 White Wine – 3.82 0.10 122
 Table Wine – 4.03 0.10 124
Spirits (1 shot or jigger 1.5 fl oz)
 Bourbon – 0.04 – 105
 Brandy – – – 96
 Gin – – – 110
 Rum – – – 97
 Tequila – – – 97
 Vodka – – – 97
 Whiskey – 0.04 – 105
Mixed Drinks Fat(g) Carbs(g) Prot(g) Calories
 Bourbon and Soda – 0.05 – 106
 Gin and Tonic 0.04 15.77 0.04 171
 Rum and Cola 0.11 15.32 0.17 154
 Scotch and Soda – 0.04 – 105
Popular Cocktails
(1 cocktail)		 Fat(g) Carbs(g) Prot(g) Calories
 Bloody Mary 0.09 4.88 0.75 123
 Caipirinha 0.15 16.62 0.55 263
 Cape Cod 0.10 12.86 – 148
 Daiquiri 0.04 4.21 0.04 113
 Grasshopper 3.59 15.31 0.90 164
 High Ball – 0.05 – 104
 Kamikaze 0.16 15.40 0.09 178
 Long Island Iced Tea 0.06 9.87 0.12 138
 Mai Tai 0.14 29.76 0.05 309
 Manhattan – 2.07 0.03 129
 Margarita 0.08 10.67 0.05 168
 Martini – 0.40 0.01 160
 Mint Julep – 4.21 – 156
 Mojito 0.04 24.94 0.14 217
 Seabreeze 0.16 19.86 0.16 177
 Screwdriver 0.11 18.49 1.17 181
 Tequila Sunrise 0.17 14.77 0.58 189
Other Common Suggestions Fat(g) Carbs(g) Prot(g) Calories
 1 glass Champagne – 2.80 0.07 87
 1 glass Liqueur 0.06 8.84 0.01 71
 1 punch cup Alcoholic Fruit Punch 0.03 7.85 0.14 74
 Frozen Daiquiri 0.16 16.82 0.14 196
 Sangria 0.07 22.59 0.27 173

 

Calories in Sushi

See the tables below for the Calories in Sushi and a basic nutritional breakdown of Carb, Protein and Fat content. The tables are separated by type: Sushi Rolls, Nigiri Sushi, Sashimi, Whole Meals and Other.

Calories in Sushi Rolls

These are the basic sushi rolls and the nutritional information is per piece and not roll.

roll calories fat (g) carbs (g) protein (g)
Avocado Roll 140 5.7 28 2.1
California Roll 255 7.0 38 9.0
Kappa Maki
(cucumber roll)		 136 0.0 30 6.0
Spicy Tuna Roll 290 11.0 26 24
Shrimp Tempura Roll 508 21.0 64 20
Salmon & Avocado Roll 304 8.7 42 13
Tuna (Maguro) Roll 184 2.0 27 24
Yellowtail & Scallion Roll 245 2.6 37 15
Eel (Unagi) and avocado Roll 372 17.0 31 20

Calories in Nigiri Sushi

These figures are per piece of Nigiri Sushi, which is Sushi over a bed of Rice.

sushi transaltion calories fat (g) carbs (g) protein (g)
Amaebi Sweet Shrimp 60 0.5 8.4 6.3
Anago Conger Eel 63 2.1 8.2 3.9
Awabi Abalone 45 0.1 9.1 2.9
Buri Yellowtail 51 0.8 8.2 3.8
Hamachi Young Yellowtail 51 0.8 8.2 3.8
Hirame Flounder 43 0.2 8.2 3.2
Hokkigai Surf Clam 51 0.3 9.0 4.1
Hotategai Giant Scallop 43 0.1 8.6 3.0
Ika Squid 43 0.2 8.7 2,7
Ikura Salmon Roe 39 0.5 8.3 2.1
Iwashi Sardine 59 1.7 8.2 4.0
Kani (real) King Crab Leg 43 0.2 8.2 3.3
Kani (fake) Fake Crab Leg 43 0.1 10.4 1.6
Katsuo Skipjack, Bonito 45 0.2 8.2 3.6
Kisu Whiting 42 0.2 8.2 3.1
Kohada Gizzard shad 40 2.0 8.2 2.9
Maguro Tuna (Bluefin) 50 0.7 8.2 3.8
Mirugai Geoduck 40 0.2 8.2 2.2
Saba Mackerel 59 2.0 8.2 3.2
Sake Salmon (Farmed) 56 1.6 8.2 3.3
Sake Salmon (Wild) 50 0.9 8.2 3.3
Shiro Maguro White Tuna (Albacore) 55 1.1 8.2 4.1
Shirauo Whitefish 41 0.9 8.2 3.2
Suzuki Sea Bass 41 0.3 8.2 3.1
Tai Red sea bream, Red Snapper 41 0.2 8.2 3.4
Tako Octopus 53 0.3 8.9 4.8
Tamago Japanese Omelet 75 2.0 13.2 2.5
Uni Sea Urchin 64 1.1 8.2 3.7

Calories in Sashimi

These figures are per ounce of fish.

sashimi transaltion calories fat (g) carbs (g) protein (g)
Amaebi Sweet Shrimp 30 0.5 0.2 5.8
Anago Conger Eel 67 4.2 0.0 6.7
Ankimo Monkfish Liver 60 5.0 1.0 1.5
Awabi Abalone 30 0.2 1.7 4.8
Buri Yellowtail 41 1.5 0.0 6.6
Hamachi Young Yellowtail 41 1.5 0.0 6.5
Hirame Flounder 26 0.3 0.0 5.3
Hokkigai Surf Clam 42 0.6 1.5 7.2
Hotategai Giant Scallop 26 0.2 0.7 5.0
Ika Squid 26 0.4 0.9 4.4
Ikura Salmon Roe 19 0.9 0.2 3.1
Iwashi Sardine 59 3.3 0.0 7.0
Kani (real) King Crab Leg 27 0.4 0.0 5.5
Kani (Surimi) Fake Crab Leg 27 0.1 4.3 2.2
Katsuo Skipjack, Bonito 29 0.3 0.0 6.2
Kisu Whiting 24 0.4 0.0 5.2
Kohada Gizzard shad 19 3.9 0.0 4.8
Maguro Tuna (Bluefin) 40 1.4 0.0 6.6
Mirugai Geoduck 20 0.3 0.0 3.4
Saba Mackerel 58 3.9 0.0 5.3
Sake Salmon (Farmed) 52 3.1 0.0 5.6
Sake Salmon (Wild) 40 1.8 0.0 5.6
Shiro Maguro White Tuna (Albacore) 49 2.1 0.0 7.2
Shirauo Whitefish 21 1.7 0.0 5.4
Suzuki Sea Bass 22 0.6 0.0 5.2
Tai Red sea bream, Red Snapper 22 0.4 0.0 5.8
Tako Octopus 46 0.6 1.3 8.5
Tamago ( 1 pc ) Japanese Omelet 45 2.0 5.0 2.0
Uni Sea Urchin 34 1.1 0.0 3.2

Calories in Whole Meals

These figures are per 100g

roll calories fat (g) carbs (g) protein (g)
All Salmon Nigiri Combo 196 4 30 8
Avocado Cucumber Roll 158 2 32 4
Blazing Chili Soy Roll 172 2 33 4
Brown Rice Avocado Cucumber Roll 165 2 32 3
Brown Rice California Roll 177 2 31 4
Brown Rice Salmon Avocado Roll 197 5 30 7
Brown Rice Shrimp California Roll 185 2 33 7
Brown Rice Spicy Shrimp Tempura Roll 199 3 36 8
Brown Rice Spicy Tuna Avocado Roll 189 4 30 6
Brown Rice Tuna Avocado Roll 165 3 31 5
California Roll 171 2 33 3
Chef’s Assorted Nigiri (6pc) 167 4 24 10
Crabmeat California Roll 170 1 34 5
Double Salmon Roll 188 6 26 6
Edamame 150 0 14 11
Multi-Grain Avocado Cucumber Roll 173 3 33 4
Multi-Grain California Roll 189 2 34 5
Multi-Grain Salmon Avocado Roll 205 5 33 7
Multi-Grain Spicy Shrimp Tempura Roll 207 3 39 8
Rainbow Roll 186 4 30 7
Salmon Avocado Roll 190 4 33 6
Salmon & Tuna Nirigi Roll Combo 178 3 31 8
Shrimp California Roll 177 2 36 6
Shrimp Summer Roll (w/ sweet chili sauce) *per serving 170 0.5 32 9
Spicy Shrimp Tempura Roll 193 2 40 7
Spicy Tuna Cucumber Roll 176 2 34 5
Summer Breeze Roll 159 2 32 4
Tuna Avocado Roll 179 3 33 5

Other

These are items which did not fall into any of the previous categories and service sizes are provided.

item serving size calories fat (g) carbs (g) protein (g)
Edamame 1/2 cup 100 3.0 9.0 8.0
Ginger (gari) 13g 9.0 0.0 1.9 0.2
Mayonaise (Kewpie) 1 Tbsp 50 5.0 0.0 0.0
Miso (plain) 1 Tbsp 30 1.0 5.0 2.0
Miso Soup (w/o tofu) 1 Cup 40 1.3 5.3 3.3
Nori (seaweed) 1 sheet 13 0.0 1.3 1.3
Sushi Rice 1/2 cup 121 0.2 33 2.2
Seaweed Salad (Chukka Sarada) 2oz 70 4.0 10 1.0
Soy Sauce (shoyu) 1 Tbsp (15ml) 10 0.0 2.0 2.0
Sunomono (cucumber salad) 1 Cup 46 2.0 4.0 1.0
Wasabi (fake) 4g 7.0 0.0 1.0 0.0
Wasabi (real) 4g 4.4 0.0 1.0 0.2

Protein Shake Recipes

Protein Shake RecipesProtein shakes are great additions to your meal plan. They can even be good meal replacements. Working for both muscle gain and fat loss. During my muscle building phase, I had a shake every day. At morning and at night before I went to sleep. For me, it was the most convenient way of getting an additional 1000 Calories, without consuming what would be a lot of whole foods. There are a 100 recipes in this listing of protein shake recipes. If you can’t find what you like on this list, checkout my ultimate protein shake recipes list.

Here is my absolute favorite shake. If you don’t have any issues with Peanut Butter and Bananas this is the only shake recipe you will ever need. [Read more…]

Calories in an Apple

See the table below for the calories in an Apple and other nutritional information such as the fat, protein and carbohydrate content. The values are for a serving size of 100g. This is the best way of judging the calories for an Apple when sizes can vary so dramatically from country to country. All you need to do is weigh it and you have an immediate comparison.

These values are averages and should be used as estimates. In addition, remember that these values can and will go up based on whatever method of preperation. When counting calories always underestimate the calories and overestimate the potion sizes. I take the total calories per meal and round it up. For example: My last meal clocked in at 343 calories. I round it up and count the meal as 400 Calories. Why? Unlesss you weigh each individual item, chances are you will underestimate the potion size.

When it comes to Apple nutrition, the good news is that Apples are very low in Cholesterol, Sodium and Saturated Fat. It is also a good source of Vitamin C and Dietary Fiber. The bad news on the other hand is that most of the calories in an Apple come from sugar. See these posts for Carbs in an Apple, Protein in an Apple and Fat in an Apple.

Nutritional breakdown of a Raw Apple

Apples with Skin Fat(g) Carbs(g) Prot(g) Calories
Popular Serving Sizes
1 small 0.18 14.64 0.28 55
1 medium 0.23 19.06 0.36 72
1 large 0.36 29.28 0.55 110
Standard Serving Sizes
1 oz 0.05 3.92 0.07 15
100 grams 0.17 13.81 0.26 52
1 cup chopped 0.21 17.26 0.32 65
1 cup slices 0.19 15.19 0.29 57
Apples without Skin Fat(g) Carbs(g) Prot(g) Calories
Popular Serving Sizes
1/2 medium 0.08 8.17 0.17 31
1 medium 0.17 16.33 0.35 61
Standard Serving Sizes
1 oz 0.04 3.62 0.08 14
100 grams 0.13 12.76 0.27 48
1 cup slices 0.14 14.04 0.30 53
Other Common Suggestions Fat(g) Carbs(g) Prot(g) Calories
1 cup Apple Chips 6.06 20.64 0.29 129
1 Apple Croissant 4.96 21.15 4.22 145
1 cup Apple Juice 0.27 28.97 0.15 117
1 piece Apple Pie 19.38 57.50 3.72 411
1 piece Apple Strudel 7.95 29.18 2.34 195
1 Baked Apple 0.27 42.42 0.43 162
1 cup Applesauce 0.46 50.77 0.46 194
1 Apple Fritter 3.91 5.54 1.03 61
1 Sugar-Apple 0.72 59.10 5.15 235
1 Apple Turnover 14.78 35.75 2.98 285
1 Candied Apple 3.62 51.74 2.28 234

Low Calorie Alcoholic Drinks

Article written by Weight gone now

It always happens. You get on a diet, or a workout program. Its going great, and you are starting to see results.

But just at that point, you get invited to an event that you just can’t avoid. It could be a friends birthday. It could be an office party. Either way, you have no choice. You now have to deal with going out and having a drink or two.

Fortunately there is no need to worry. Go through this list of low calorie alcoholic drinks and be prepared before you get to the venue. The lists and recommendations are separated into four categories. Wine, Beer, Spirits and Cocktails. Depending on your preference or what you think will be available, note down some choices. [Read more…]