Vegetarian Calorie Intake Calculator
Table: Vegetarian Calorie Intake Guide
| Food Category | Food Item | Serving Size | Calories (kcal) | Protein (g) | Carbohydrates (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|---|---|
| Grains & Cereals | Quinoa | 1 cup cooked | 222 | 8.1 | 39.4 | 3.6 | 5.2 |
| Brown Rice | 1 cup cooked | 216 | 5.0 | 44.8 | 1.6 | 3.5 | |
| Oats | 1 cup cooked | 154 | 6.0 | 27.0 | 3.0 | 4.0 | |
| Whole Wheat Bread | 1 slice | 69 | 3.6 | 12.0 | 1.1 | 2.0 | |
| Legumes & Beans | Lentils | 1 cup cooked | 230 | 17.9 | 39.9 | 0.8 | 15.6 |
| Chickpeas (Garbanzo) | 1 cup cooked | 269 | 14.5 | 45.0 | 4.2 | 12.5 | |
| Black Beans | 1 cup cooked | 227 | 15.2 | 40.8 | 0.9 | 15.0 | |
| Tofu | 1/2 cup | 94 | 10.0 | 2.3 | 5.0 | 1.0 | |
| Vegetables | Spinach (cooked) | 1 cup cooked | 41 | 5.4 | 6.8 | 0.5 | 4.3 |
| Broccoli | 1 cup cooked | 55 | 3.7 | 11.2 | 0.6 | 5.1 | |
| Carrots | 1 cup chopped | 52 | 1.2 | 12.3 | 0.3 | 3.6 | |
| Sweet Potato | 1 medium | 112 | 2.0 | 26.2 | 0.1 | 3.9 | |
| Fruits | Banana | 1 medium | 105 | 1.3 | 27.0 | 0.4 | 3.1 |
| Apple | 1 medium | 95 | 0.5 | 25.1 | 0.3 | 4.4 | |
| Avocado | 1/2 medium | 120 | 1.5 | 6.0 | 11.0 | 5.0 | |
| Berries (mixed) | 1 cup | 84 | 1.1 | 21.4 | 0.5 | 3.6 | |
| Nuts & Seeds | Almonds | 1 oz (23 nuts) | 164 | 6.0 | 6.1 | 14.0 | 3.5 |
| Chia Seeds | 2 tbsp | 138 | 4.7 | 12.3 | 8.7 | 9.8 | |
| Peanut Butter | 2 tbsp | 188 | 8.0 | 6.9 | 16.1 | 2.0 | |
| Dairy/Dairy Alternatives | Cow’s Milk | 1 cup (2%) | 122 | 8.0 | 12.0 | 4.8 | 0.0 |
| Almond Milk (unsweetened) | 1 cup | 30 | 1.0 | 1.0 | 2.5 | 1.0 | |
| Greek Yogurt | 1 cup | 100 | 10.0 | 5.0 | 0.7 | 0.0 |