Cheat Sheet for Calories In Carbs

(Calories Per Serve)

This is to give you perspective.

Not everything needs tracking… but you need to understand what adds up.

LOW CALORIE VEGETABLES (LOAD THESE UP)

Approx 20–40 calories per cup

Broccoli,

Zucchini,

Spinach,

Lettuce,

Cucumber,

Capsicum,

Green beans,

Asparagus

These are your base.

Build your meals around these.

MODERATE VEGETABLES (WATCH PORTIONS)

Approx 50–90 calories per cup

Pumpkin

Carrot

Beetroot

Onion

Tomato

Still good.

Just don’t make them the whole plate.

HIGHER VEGETABLES / STARCHY VEGETABLES

Approx 80–120 calories per cup

Corn

Peas

Sweet potato

These are more crowd-type carbohydrates.

Treat them the same way you would rice, pasta or bread.

They are not “free vegetables”.

They bring in energy quickly and need to be portioned properly.

GRAINS & STARCHES (THIS IS WHERE CALORIES CLIMB FAST)

½ cup cooked unless stated

White rice – 100–120 calories

Brown rice – 110–130 calories

Pasta – 130–160 calories

Quinoa – 110–130 calories

Oats (½ cup dry) – 150–180 calories

Bread (1 slice) – 80–120 calories

Wrap – 120–200 calories

These are not “free”.

These are controlled.

FATS (SMALL BUT POWERFUL)

These are where people blow out calories without realising

1 teaspoon oil – 40 calories

1 teaspoon butter – 35–40 calories

1 tablespoon mayo – 90–100 calories

Avocado (¼) – 80–100 calories

You don’t need to cut them out…

But you do need to measure them.

SIMPLE RULE

Protein + low-calorie vegetables = safe base

Add carbs → controlled

Add fats → measured

REALITY

You don’t gain weight from one food.

You gain weight from small additions adding up across the day.

Oils

Sauces

Extra portions

That’s where it happens.

FINAL POINT

You don’t need to obsess over every calorie.

But you do need awareness.

Because once you understand what foods actually carry energy…

You stop guessing.

And that’s where control comes from.