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Here are lists of most fruits, veggies and meats with their calories:
Food Serving Calories
Apple 1 apple (182 g) 95 cal
Applesauce 1 cup (246 g) 167 cal
Apricot 1 apricot (35 g) 17 cal
Avocado 1 avocado (200 g) 320 cal
Banana 1 banana (125 g) 111 cal
Blackberries 1 cup (144 g) 62 cal
Blood Oranges 1 serving (140 g) 70 cal
Blueberries 1 cup (148 g) 84 cal
Yellow Melon 1 wedge (69 g) 23 cal
Cherries 1 cherry (8 g) 4 cal
Clementine 1 clementine (74 g) 35 cal
Cranberries 1 cup (100 g) 46 cal
Currants 1 cup (112 g) 63 cal
Dates 1 date (7.1 g) 20 cal
Figs 1 fig (50 g) 37 cal
Fruit salad 1 cup (249 g) 125 cal
Grapes 1 cup (151 g) 104 cal
Greengage 1 fruit (5 g) 2 cal
Guava 1 guava (55 g) 37 cal
Jackfruit 1 cup (151 g) 143 cal
Kiwi 1 liwi (183 g) 112 cal
Lemon 1 lemon (58 g) 17 cal
Lime 1 lime (67 g) 20 cal
Lychees 1 lychee (10 g) 7 cal
Mandarin 1 mandarin orange (88 g) 47 cal
Mango 1 mango (336 g) 202 cal
Minneola 1 minneola (109 g) 70 cal
Mulberries 1 cup (140 g) 60 cal
Nectarine 1 nectarine (150 g) 66 cal
Olives 1 olive (2.7 g) 2 cal
Orange 1 orange (131 g) 62 cal
Papaya 1 fruit (500 g) 215 cal
Passion 1 passoin fruit (18 g) 17 cal
Peach 1 peach (150 g) 59 cal
Pear 1 pear (178 g) 101 cal
Persimmon 1 fruit (25 g) 32 cal
Pineapple 1 pineapple (905 g) 453 cal
Plantains 1 plantain (179 g) 218 cal
Plum 1 plum (66 g) 30 cal
Pomegranate 1 pomegranate (282 g) 234 cal
Quince 1 quince (92 g) 52 cal
Raisins 1 cup (145 g) 434 cal
Raspberries 1 cup (123 g) 64 cal
Rhubarb 1 stalk (51 g) 11 cal
Starfruit 1 star fruit (91 g) 28 cal
Strawberries 1 cup (152 g) 49 cal
Tamarind 1 tamarind (2 g) 5 cal
Tangerine 1 tangerine (88 g) 47 cal
Watermelon 1 wedge (286 g) 86 cal
Here is a list of most veggies with their calories.
Artichoke 1 artichoke (128 g) 60 cal
Asparagus 1 spear (12 g) 2 cal
Aubergine 1 aubergine (458 g) 115 cal
Beetroot 1 beet (82 g) 35 cal
Bell Pepper 1 pepper (73 g) 15 cal
Black Olives 1 olive (2.7 g) 2 cal
Broccoli 1 bunch (608 g) 207 cal
Brussels Sprouts 1 sprout (19 g) 8 cal
Cabbage 1 head (908 g) 227 cal
Capsicum 1 pepper (45 g) 12 cal
Carrot 1 carrot (61 g) 25 cal
Cauliflower 1 floweret (13 g) 3 cal
Celery 1 stalk (40 g) 6 cal
Chard 1 leaf (48 g) 9 cal
Cherry Tomato 1 cherry tomato (20 g) 20 cal
Chicory 1 head (53 g) 38 cal
Chinese Cabbage 1 head (840 g) 134 cal
Chives 1 tbsp, chopped (3 g) 1 cal
Collard Greens 1 cup, raw (36 g) 12 cal
Corn 1 cup (154 g) 562 cal
Courgette 1 courgette (196 g) 33 cal
Creamed Spinach 1 cup (200 g) 148 cal
Cucumber 1 cucumber (410 g) 66 cal
Eggplant 1 eggplant (458 g) 115 cal
Endive 1 head (513 g) 87 cal
Fennel 1 bulb (234 g) 73 cal
Garlic 1 clove (3 g) 4 cal
Gherkin 1 gherkin (65 g) 9 cal
Gourd 1 gourd (771 g) 108 cal
Green Beans 1 cup (110 g) 34 cal
Green Olives 1 olive (2.7 g) 2 cal
Green Onion 1 green onion (15 g) 5 cal
Horseradish 1 tbsp (15 g) 7 cal
Kale 1 cup, chopped (67 g) 33 cal
Kohlrabi 1 kohlrabi (400 g) 108 cal
Leek 1 leek (89 g) 54 cal
Lettuce 1 head (600 g) 90 cal
Mushrooms 1 mushroom (5.4 g) 1 cal
Mustard Greens 1 cup, chopped (56 g) 15 cal
Nori 1 sheet (2.6 g) 1 cal
Okra 1 pod (12 g) 4 cal
Olives 1 olive (2.7 g) 2 cal
Onion 1 onion (85 g) 34 cal
Parsnips 1 parsnip (170 g) 128 cal
Peas 1 cup (98 g) 79 cal
Pepper 1 pepper (75 g) 20 cal
Potato 1 potato (213 g) 164 cal
Pumpkin 1 pumpkin (196 g) 51 cal
Radishes 1 radish (4.5 g) 1 cal
Red Cabbage 1 leaf (22 g) 7 cal
Shallots 1 shallot (25 g) 18 cal
Spinach 1 bunch (340 g) 78 cal
Squash 1 squash (196 g) 88 cal
Sweet Potato 1 potato (130 g) 112 cal
Tomato 1 tomato (111 g) 20 cal
Turnip Greens 1 turnip green (170 g) 34 cal
Turnips 1 turnip (122 g) 34 cal
Wasabi 1 root (169 g) 184 cal
Winter Squash 1 squash (431 g) 147 cal
It’s also good to remember that the more chewing it takes to eat the fruit or veggies the better. As an example, an apple takes more calories than it’s calorific value to eat so is classed as a negative calorie food. So eat raw rather then cooked if possible.
Meats:
Chicken 1/2 chicken (334 g) 731 cal
Chicken Breast 1 breast (200 g) 344 cal
Chicken Drumsticks 1 drumstick (71 g) 131 cal
Chicken Gizzards 1 cup (145 g) 223 cal
Chicken Legs 1 leg (199 g) 346 cal
Chicken Thighs 1 thigh (111 g) 254 cal
Chicken Wings 1 wing (53 g) 141 cal
Beef 1 steak (164 g) 407 cal
Beef Brisket 1 piece (1780 g) 4308 cal
Beef Jerky 1 piece (20 g) 82 cal
Beef Ribs 1 piece (225 g) 536 cal
Beef Tenderloin 1 steak (140 g) 305 cal
Pork 1 chop (185 g) 363 cal
Pork Back Ribs 1 rib (70 g) 148 cal
Pork Chops 1 chop (131 g) 257 cal
Pork Loin 1 chop (83 g) 169 cal
Pork Roast 1 roast (830 g) 2108 cal
Pork Steaks 1 steak (264 g) 517 cal
The calorific value for lamb is similar to pork.
Turkey 1 turkey (3812 g) 7205 cal
Turkey Breast 1/2 breast (864 g) 1166 cal
Turkey Legs 1 leg (546 g) 1136 cal
Turkey Steak 1 steak (170 g) 321 cal
Turkey Wings 1 wing (24 g) 53 cal
Surprised at how high meat is?
I would say it is better to stay away from meat on your fasting days. This is a good thing as we all should try to cut some meat from our diet for your own health and for the planet.