Fasting has been known to have several benefits, including weight loss, improved insulin sensitivity, and reduced inflammation.

If you’re planning to fast, then it’s important to monitor your calorie intake, to avoid overeating after the fast. To help you out, we’ve put together a complete list of fasting calories for easy tracking.

What You Need to Know Before Starting Fasting

Before you start fasting, it’s important to understand that there are different types of fasts, such as intermittent fasting or water fasting. These fasts can last for a few hours to multiple days, depending on your preference.

When it comes to tracking your calories during a fast, it’s best to stick to water, coffee, and tea, as they contain zero calories.

If you opt for intermittent fasting, where you have a feeding window and a fasting window, then it’s important to stick to healthy and nutrient-dense foods during the feeding window.

These types of foods will help you feel full longer and keep your calorie intake in check.

Calories in 1 Cup of Beverages

During a fast, it’s important to stay hydrated. Here are the calories in one cup of some of the most common beverages you’ll find:.

Water – 0 calories
Black coffee – 2 calories
Green tea – 2 calories
Herbal tea – 0 calories
Apple cider vinegar – 3 calories
Bone broth – 86 calories

Calories in 100 Grams of Fruits and Vegetables

If you’re opting for intermittent fasting, you’ll need to make sure that you’re consuming enough nutrients during your feeding window. Here are the calories in 100 grams of some of the most common fruits and vegetables:.

Apples – 52 calories
Bananas – 89 calories
Oranges – 47 calories
Broccoli – 34 calories
Carrots – 41 calories
Spinach – 23 calories

Calories in 100 Grams of Protein

Protein is important to help you feel full and build and repair muscle. Here are the calories in 100 grams of some of the most common sources of protein:.

Chicken breast – 165 calories
Salmon – 208 calories
Ground beef (90% lean) – 176 calories
Tuna – 96 calories
lentils – 116 calories
Chickpeas – 164 calories

Calories in 1 Tbsp of Oils

Adding a small amount of healthy oil to your meals can help you feel fuller for longer. However, it’s important to measure the amount you’re using, as oils can quickly add up in calories.

Here are the calories in 1 tablespoon of some of the most common oils:.

Olive oil – 120 calories
Coconut oil – 116 calories
Avocado oil – 124 calories
Canola oil – 124 calories
Sesame oil – 119 calories

Calories in 1 Tbsp of Condiments and Sauces

Adding condiments and sauces to your meals can add flavor without adding too many calories. However, it’s important to measure the amount you’re using, as they can quickly add up in calories.

Here are the calories in 1 tablespoon of some of the most common condiments and sauces:.

Ketchup – 19 calories
Mustard – 9 calories
Barbecue sauce – 29 calories
Mayonnaise – 94 calories
Soy sauce – 8 calories

Calories in 1 Tbsp of Sweeteners and Spices

Adding a small amount of sweetener or spice to your meals can add flavor without adding too many calories. However, it’s important to measure the amount you’re using, as they can quickly add up in calories.

Here are the calories in 1 tablespoon of some of the most common sweeteners and spices:.