I do like to keep track of my calorie and protein intake, but I don’t always want to go to the effort of plugging them into Cronometer.
So I decided to collect calorie and protein information for all the most common vegan foods that I (and I imagine others) eat on a regular basis.
Then, I averaged out each category so I can do a quick and dirty calorie count each day without much effort.
It won’t be 100% accurate, but should be good enough for most situations.
First, let’s look at my summary of the different categories that I chose (with a few processed foods thrown in as well):
|Food Category||Serving size||Calories||Protein|
|Tofu (firm)||1/2 block||240||26|
|Almond milk||1 cup||60||1|
My goal is to memorize this chart, and it becomes super easy to get a rough calorie estimate for meals.
I suggest you bookmark or print out this chart and do the same if you’re in the same situation. Just until you’ve memorized it at least.
The Complete Data
Below is the data I used to create the chart above, feel free to make your own copy in Google Sheets here.
|Black beans||Legumes||1 cup||227||15.24|
|Kidney beans||Legumes||1 cup||225||15.35|
|Spinach (raw)||Vegetable||1 cup||7||1|
|Red leaf lettuce||Vegetable||1 cup||4||0.4|
|Carrots||Vegetable||1 cup (1.5 large)||45||1|
|Tomatoes||Vegetable||1 cup (1 large)||33||1.6|
|Onions||Vegetable||1 cup (1 large)||48||1.1|
|Bell pepper||Vegetable||1 cup (1 large)||43||1.62|
|Green beans||Vegetable||1 cup||44||2.4|
|Tofu (firm)||Processed||1/2 block||234||26|
|Almond milk||Processed||1 cup||60||1|
To make the summary chart, I just averaged the data for each category.
You’ll notice that I chose a consistent serving size for each category to make the averages valid.
Finally, the data comes from the USDA, so it’s as accurate as you can get.
If you have any questions about any of this, just leave me a comment below.