How Many Calories in an Egg, Banana and Bread: a Table

A boiled egg has about 66 calories. A medium banana has 74, a French bread roll has 150, a medium pão de queijo (Brazilian cheese bread) has 73, a Fuji apple has 84 and an orange has 67.

These numbers come from Brazil’s official food composition table, TACO, from the University of Campinas, with the weight of each unit from the IBGE table of household measures. They’re averages: a large egg or a small banana changes the math.

Below you’ll find the full table, answers to the most common questions about each food, and how much you need to move to burn those calories.

Calories per unit: the table

Food	Average unit	Calories per unit	Calories per 100 g
Boiled egg	45 g	66 kcal	146 kcal
Fried egg	50 g	120 kcal	240 kcal
Banana (prata)	75 g	74 kcal	98 kcal
French bread roll	50 g	150 kcal	300 kcal
Pão de queijo	20 g	73 kcal	363 kcal
Fuji apple, with skin	150 g	84 kcal	56 kcal
Orange (pera)	180 g	67 kcal	37 kcal

Calories per 100 g: TACO, 4th edition (University of Campinas, 2011). Unit weights: IBGE, Household Budget Survey 2008-2009.

How to work out the calories in any portion

Multiply the portion’s weight in grams by the calories per 100 g, then divide by 100. A 50 g bread roll, for example: 50 × 300 ÷ 100 = 150 calories. With a kitchen scale and the table, you can work out any food.

How many calories in an egg

Boiled, fried or raw

A 45 g boiled egg has about 66 calories, 6 g of protein and 4.3 g of fat. Raw, it’s almost the same: about 64 calories. A 50 g fried egg reaches 120 calories, because it soaks up some of the oil in the pan: in TACO, a fried egg has 18.6 g of fat per 100 g, against 9.5 g for a boiled one.

If you want to save calories, boiling or scrambling with little fat makes more difference than cutting out the egg.

White and yolk

Almost all of an egg’s calories are in the yolk: 353 calories per 100 g, against 59 for the white. But the yolk also holds much of the egg’s vitamins and fats, while the white on its own is almost just protein and water.

How many calories in 2 eggs?

Two boiled eggs have about 131 calories. Three, about 197. Two fried eggs reach 240.

Are eggs high in calories?

No. A boiled egg has less than half the calories of a bread roll and gives you 6 g of protein, which makes it a cheap way to add protein to your plate without many calories.

Is it healthy to eat 2 eggs a day?

For most healthy people, eggs fit into a balanced diet. A review in the BMJ, with more than 1.7 million participants, found that eating up to one egg a day isn’t linked to a higher risk of heart disease. The studies looked at up to one egg a day; if you often eat more than that, or have high cholesterol or diabetes, talk to a dietitian.

How many boiled eggs should I eat to lose weight?

There’s no number of eggs that makes you lose weight. What does is burning more calories than you eat, over days and weeks. Eggs help because they’re low in calories for the protein they give you, but they work as part of your whole day, not on their own.

How many calories in a banana

A medium 75 g banana (the prata variety common in Brazil) has about 74 calories, 19.5 g of carbohydrates and 1.5 g of fiber. A nanica (Cavendish) banana of the same size has a little less: about 69.

Eggs and a banana

2 boiled eggs and 1 banana: about 205 calories.
3 boiled eggs and 1 banana: about 271 calories.
A pancake made with 1 egg and 1 banana: about 138 calories, plus whatever goes in the pan.

Yes, you can eat eggs with a banana when you’re dieting. It’s a breakfast with protein, fiber and few calories, as long as it fits into your day’s total.

Does eating 2 bananas a day help you lose weight?

No food makes you lose weight on its own. Two bananas add up to about 148 calories, which fit easily into a balanced day. They help when they replace something with more calories, like a sweet snack, not when they come on top.

How many calories in a bread roll

A 50 g French bread roll, the pão francês Brazilians eat every morning, has about 150 calories, 29 g of carbohydrates and 4 g of protein. Without the soft middle it has fewer calories, but how many depends on how much you take out, so there’s no fixed number.

A bread roll with eggs

With 1 boiled egg: about 216 calories.
With 1 fried egg: about 270 calories.
With 2 boiled eggs: about 281 calories.
With 2 fried eggs: about 390 calories.

Can I eat 2 bread rolls a day?

Yes, if they fit into your day: two rolls add up to about 300 calories. A swap that helps is whole wheat sliced bread, which in TACO has 253 calories per 100 g and 6.9 g of fiber, against 300 calories and 2.3 g of fiber for the roll.

How many rolls in 100 g?

Two medium rolls, at 50 g each.

How many calories in pão de queijo

A medium 20 g pão de queijo, Brazil’s cheese bread, has about 73 calories. It’s small, but it’s one of the most calorie-dense foods on the list: 363 calories per 100 g, with 24.6 g of fat. Five medium pieces add up to about 363 calories, more than two bread rolls.

How many calories in an apple

A medium 150 g Fuji apple, with its skin, has about 84 calories. An Argentine apple, as it’s sold in Brazil, of the same size has about 95. Eat the skin: that’s where much of the fiber is.

Which has more calories, an apple or a banana?

Per 100 g, a banana has almost twice the calories of a Fuji apple: 98 against 56. Per unit they’re close, because a medium apple weighs twice as much: 84 calories for the apple and 74 for the banana.

Can I eat as many apples as I want on a diet?

Apples are low in calories and full of water, but the calories add up: three apples a day are about 250 calories. They’re a great swap for a packaged snack, as long as you count the total.

How many calories in an orange

A medium 180 g orange (the pera variety) has about 67 calories. A navel orange of the same size has about 81, and a lima (acidless) orange, about 83.

Whole orange or juice?

A 240 ml glass of orange juice has about 79 calories. The bigger difference is fiber: a whole orange has 0.8 g of fiber per 100 g, and the juice only traces. The whole fruit fills you up more for fewer calories.

Which fruit has the fewest calories?

Among the most common fruits in TACO, per 100 g:

Watermelon: 33 calories
Orange (pera): 37 calories
Fuji apple: 56 calories
Avocado: 96 calories
Banana (prata): 98 calories

The secret to losing weight: burn more than you eat

Knowing the calories in food is half the math. The other half is how much you burn. You lose weight when, over days and weeks, you burn more calories than you eat, and a healthy pace, according to the CDC, is 1 to 2 pounds (0.5 to 1 kg) a week.

How many calories each activity burns

The Compendium of Physical Activities, the reference researchers around the world use, gives the intensity of each activity. For a 70 kg (154 lb) person, in 30 minutes:

Activity	Calories in 30 minutes
Sitting at a computer	55 kcal
Standing at work, light effort	66 kcal
Walking at a moderate pace	140 kcal
Climbing stairs slowly	165 kcal
Push-ups, squats and jumping jacks, moderate effort	140 kcal
The same exercises, vigorous effort	276 kcal

Calories per minute = intensity (MET) × 3.5 × weight in kg ÷ 200, the Compendium’s formula. The figures include what your body would burn anyway.

In practice, walking at a moderate pace:

a boiled egg takes about 14 minutes;
a banana, about 16 minutes;
a bread roll, about 32 minutes.

Sitting all day weighs on the math

What changes your daily burn the most isn’t only your workout: it’s how much you move the rest of the time. In a study in Science, people with obesity sat, on average, two hours longer a day than lean people, and the authors estimated that, with the lean group’s movement habits, they could burn about 350 more calories a day, with no extra workout.

For remote workers, that’s the weak spot: the day goes by between the chair, the desk and the fridge. A few simple fixes:

Get up every hour or two and do a short set: squats, push-ups or a plank.
Take calls standing or walking.
Take the stairs, and walk to the shop.
Take your breaks away from your chair.

Each short set on its own burns little: a minute of push-ups and squats at a moderate effort burns about 5 calories for a 70 kg person. The gain comes from adding them up over the day and the week, and from breaking up long hours in the chair.

MovePoints: for remote workers who like to move

If you work remotely and want to move more without having to remember to, MovePoints was made for that. It’s an app I built: it sends short sets of push-ups, squats and other simple moves, under a minute each, between your meetings, and it connects to your work calendar so it never interrupts a meeting. Every set earns points and keeps your streak of workdays going.

MovePoints is in open testing on Android, so anyone can get MovePoints on Google Play. The iPhone version is coming soon.

In short

Boiled egg: 66 calories. Fried egg: 120.
Banana: 74 calories.
French bread roll: 150 calories.
Medium pão de queijo: 73 calories.
Fuji apple: 84 calories.
Orange: 67 calories.
To lose weight, the math is burning more than you eat. Watch your portions and move more through the day.

To go further, read my guides on what to eat before a workout, what to eat after a workout, how to lose belly fat at home and how to exercise at home.

The values in this guide are averages from official tables and change with each food’s size, variety and preparation. It doesn’t replace advice from a registered dietitian or a doctor.

How Many Calories in an Egg, a Banana, a Bread Roll and Other Everyday Foods