The role of calories, nutritional density, balanced diet... Find out how to better understand calories in food to maintain a balanced diet that meets your body's daily needs.
Calories are the unit of measurement of the energy our body can get from the food we eat. It's a well-known concept in the world of slimming and nutrition.
In everyday language, we talk about ‘calories’, but in reality the unit referred to is the kilocalorie (or 1,000 calories).
Calories come mainly from macronutrients:
One calorie is the amount of energy needed to raise the temperature of one gram of water by one degree Celsius (1).
In biological terms, calories enable cells to carry out their functions, so that the body functions properly.
They are essential for the functioning of the heart, lungs and brain, but also for maintaining body temperature and for physical activity.
Daily calorie requirements vary according to age, sex, level of physical activity and a person's specific needs (growth, pregnancy, illness, convalescence, etc.).
As a guide:
Category | Food/Drink | Average calories (per 100 g) |
---|---|---|
Fruit | Apple | 52 kcal |
Banana | 89 kcal | |
Cherries | 50 kcal | |
Strawberries | 33 kcal | |
Mango | 60 kcal | |
Vegetables | Carrot (raw) | 41 kcal |
Green beans, cooked | 28 kcal | |
Broccoli | 34 kcal | |
Cauliflower | 25 kcal | |
Avocado | 160 kcal | |
Radish | 16 kcal | |
Cucumber | 15 kcal | |
Meat / Fish | Chicken breast (grilled) | 160 kcal |
Minced beef 15% fat (cooked) | 240 kcal | |
Salmon (grilled) | 185 kcal | |
White ham (pork) | 125 kcal | |
Bacon | 155 kcal | |
Starches | White rice (cooked) | 130 kcal |
Potatoes (steamed) | 90 kcal | |
Pasta (cooked) | 135 kcal | |
White bread | 265 kcal | |
Dairy products | Whole milk | 70 kcal |
Semi-skimmed milk | 46 kcal | |
Plain yoghurt | 60 kcal | |
Emmental cheese | 370 kcal | |
Drinks (100 g = approx. 100 ml) | Water/tea/coffee (unsweetened) | 0 kcal |
Orange juice (processed) | 45 kcal | |
Fizzy drinks (Coca-Cola, Orangina, etc.) | 42 kcal | |
Strong alcohol | 250 kcal | |
Beer | 43 kcal | |
Processed foods | Pizza (processed) | 250-300 kcal |
Chips (plain) | 530 kcal | |
Chocolate bars (Mars, Lion, Twix, etc.) | 450-480 kcal | |
Fats | Butter / margarine | 720 kcal |
Olive oil | 885 kcal | |
Condiments | Homemade mayonnaise | 720 kcal |
Olive oil vinaigrette | 650 kcal | |
Mustard | 66 kcal |
Calories give an indication of the energy provided by a food, but in no way reflect the nutritional quality of the product consumed.
Two foods with equivalent calorie content can have very different effects on health.
This is where the concept of nutritional density comes in:
For example
200 kcal of crisps contain a lot of saturated fat, too much salt and few micronutrients of interest to the body. Conversely, 200 kcal of almonds are a source of good fats, fibre, vegetable protein and vitamins and minerals, including magnesium.
Satiety plays a key role in the natural regulation of appetite.
Fibre-rich foods (vegetables, legumes, fruit, wholegrain cereals) slow down digestion and prolong the feeling of fullness (3). And yet they are generally low in calories!
Proteins have a natural appetite-suppressant effect (4) and help maintain muscle mass.
On the other hand, quick sugars (sugary drinks, pastries, refined products) cause blood sugar peaks followed by cravings, encouraging snacking and weight gain. Not only are these foods often very high in calories, they also encourage you to eat more, without actually doing anything good for your body.
To maintain a balanced diet, it's essential not to focus solely on calories.
It's important to respect hunger and satiety signals. On a daily basis, choose foods with a low glycaemic index (generally rich in complex carbohydrates) that are also high in fibre, protein and useful micronutrients.
This is what micronutrition is all about: a qualitative approach to diet, centred on micronutrients and the body's real needs.
Thermogensis is a physiological process where the human body produces heat by burning calories or energy stored as fat.
It can do this for a variety of reasons: to maintain body temperature, to digest food after a meal, and so on.
Certain factors can stimulate this energy expenditure slightly: cold, physical activity or certain natural compounds.
Studies have shown, for example, that capsaicin, an active ingredient in red chilli peppers, could help increase the calories burned each day during thermogenesis (5). This is why it is often found in formulas dedicated to weight maintenance or weight loss.
Discover the Metadrine™ dietary supplement including the patented CapsiMax red pepper extract.
Lactobacillus gasseri is a well-documented probiotic strain that contributes to a balanced intestinal microbiota.
A healthy microbiota plays an important role in many physiological functions.
In addition, a number of scientific publications have looked into the possible link between the presence of the Lactobacillus gasseri strain and the regulation of body weight (6).
Since this strain has good resistance, it is often used in the formulation of probiotic food supplements.
Discover Lactobacillus Gasseri food supplement capsules containing 12 billion microorganisms per dose.
People who engage in regular or even intensive physical activity often aim to maintain muscle mass while managing body fat.
To support this balance, it's important to combine adequate protein intake with natural aids that help regulate appetite and fat metabolism. Garcinia Cambogia , a tropical fruit extract rich in hydroxycitric acid (HCA), is commonly used to help reduce cravings, inhibit fat storage, and support weight management —without compromising muscle definition.
Among weight-management supplements, Garcinia Cambogia stands out for its natural action on appetite control and metabolic support , making it a useful ally for active individuals.
Discover the Garcinia Cambogia food supplement, guaranteed flavour-free, sugar-free and colouring-free.
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