It’s important to know how many calories you consume in a day, but it can be difficult to keep track. To help with this, we’ve put together a visual guide to show you what 100 calories looks like on your plate.

This way, you can make informed decisions about what to eat!.

Fruits and Vegetables

Fruits and vegetables are an important part of a healthy diet, and many options are low in calories. Here’s what 100 calories of various fruits and veggies looks like:.

Broccoli

3 cups of raw broccoli.

Carrots

2 medium-sized raw carrots.

Strawberries

1 1/4 cups of fresh strawberries.

Watermelon

2 cups of diced fresh watermelon.

Grapes

28 grapes.

Protein

Protein is essential for building and repairing tissues in your body. But, not all protein sources are created equal. Here’s what 100 calories of various protein sources looks like:.

Chicken Breast

1 1/2 oz of cooked chicken breast.

Tuna

1/4 can of tuna (packed in water).

Egg Whites

3 egg whites.

Greek Yogurt

3 oz of plain Greek yogurt.

Grains and Starches

Grains and starches can contribute to a healthy diet, but it’s important to choose whole grain options and be mindful of portion sizes. Here’s what 100 calories of various grain and starch options look like:.

Brown Rice

1/3 cup of cooked brown rice.

Whole Wheat Bread

1 slice of whole wheat bread.

Quinoa

1/4 cup of cooked quinoa.

Sweet Potato

1/2 medium-sized sweet potato.

Treats and Snacks

Treats and snacks can be a part of a balanced diet, but it’s important to enjoy them in moderation. Here’s what 100 calories of various treats and snacks look like:.

Dark Chocolate

1 1/2 squares of dark chocolate (70-85% cacao).

Pistachios

14 shelled pistachios.

Pretzels

20 mini pretzels.

Popcorn

3 cups of air-popped popcorn.

Conclusion

Knowing what 100 calories looks like on your plate can be a helpful tool for making informed decisions about what to eat. Remember, it’s important to consume a variety of foods in moderation to maintain a healthy diet!.