How Much Is 500 kcal Of Different Foods?

How Much Is 500 kcal Of Different Foods?

What do 2 large fists of hazelnuts, 10 normal-sized potatoes, and a large piece of cream cake have in common? Yes, they all contain 500 kcal. What calorie bombs do you eat? And what could be perfectly ok to revel in?

Foods that contain a lot of fat, regardless of the type of fat, always provide a lot of calories per gram. Foods that contain a lot of fiber, water, and protein (and which are at the same time low in fat) contain few calories per gram. Foods with a lot of added sugar provide calories without contributing nutrition, so-called empty calories.

Calories, kcal, and cal - what's the difference?
Many people are confused about the different dimensions used. It is true that 435 kcal = 435,000 cal. It is also correct that calories are shortened cal and kilocalories shortened kcal. The confusion arises because, in daily speech, we say calories when we mean kilocalories. This applies both when we talk about how much energy the food contains and when we talk about how much energy we consume in physical activity. 1 cal is very small, so to avoid printing a lot of zeros, we use kcal when describing the energy content of the food - even though we may only say calories in spoken language.

Are you frozen in nuts for being useful? Do you avoid potatoes because you heard that it has a high GI? What if! In the end, it is the calories that make you put on weight. 

Foods contribute to a variety of calories and degree of saturation. The fact that food provides many calories does not mean that you are necessarily measured by it. Compare, for example, a small soft drink and a large banana that both yield just over 100 kcal. Too much of high-calorie foods makes it easy to absorb too many calories – and you gain weight. This is true even if the calories come from healthy foods.

HOW MUCH IS 500 kcal?

A woman needs about 2000 kcal and a man about 3000 kcal depending on weight, body composition, and physical activity level. Thus, 500 kcal corresponds to around 17-20% of the daily need and can be compared to a smaller lunch or dinner.

Here is a list of what 500 kcal corresponds to different foods. What calorie bombs do you eat? (at the bottom of the list). What could be totally ok to chill in? (far in the list).


  • 2.2 kg tomatoes (1 tomato = about 80 g)
  • 2 kg cabbage (1 dl shredded cabbage = 35 g)
  • 2 kg bell pepper (about 20 pcs) 
  • 1.1 raw carrots (about 10)
  • 1 kg of oranges (10 pcs) 
  • 1.3 liters of light milk
  • 1.1 liters of soy drink
  • 8 dl yogurt natural 3%
  • 18 slices of domestic cheese 17% fat (180 grams)
  • 14 slices of household cheese 28% fat (140 grams)
  • 7 slices of rough rye bread 10% fiber (33 grams / slice) = 230 g
  • 340 g of beef mince 10% fat
  • 180 g fried fallow sausage 
  • 240 g of liver paste 14% fat
  • 170 g of feta cheese 25% fat
  • 6 boiled eggs
  • 1.5 dl uncooked brown rice (140 g)
  • 9 apples (900 g)
  • 5 bananas (500 g)
  • 660 grams of cod
  • 630 grams of raw potato
  • 450 g kidney beans
  • 3 avocados (300 g)
  • 280 grams of salmon
  • 4.5 tablespoons olive oil (56 grams)
  • 5 tablespoons peanut butter (82 grams)
  • 2 dl walnuts (75 grams) 
  • 1.2 dl hazelnuts (76 grams)
  • 4.2 jars of soda (33 cl) 
  • 3.3 strong beer of 33 cl (5.6%) 
  • 5 glasses of white wine of 1.5 dl (12%) 
  • 150 grams of foam candy 
  • 1 large piece of cream cake (170 g) 
  • 90 grams of dark chocolate 70% cocoa


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