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  • MÜV Fitness Director - Toby Lau

Good Calories vs Bad Calories

Good calories are dense in nutritions, and have a good impact on our health.

Bad calories are low in nutritions, and have a significant bad effect on our body.


Here is a food list of comparisons with good and bad calories:


Good calories

50 calories range

1 cup of carrot (53-56)

1 small hard boiled egg (48-52)

¼ cup of low fat cottage cheese (41-45)

12-14 pistachios (47-50)

1 small orange (46-50)

1 cup chopped cauliflower (54-60)

Bad calories



6 gummy bears (48-52)

2 single serve coffee mate creamer (50)

1 oreo cookie (53)

⅓ hotdog without bun (50)

7 pieces of cheetos (57)

5 lays classic chips (53)


100+ calories range

Good calories


14 almonds (96-100)

⅓ cup of edamame (92-95)

8 baby carrot + 2 tbsp hummus (90-95)

½ an apple + 2 tsp peanut butter (90-95)

¾ cup nonfat greek yogurt (90-100)

1 cup of grapes (90-100)


Bad calories

⅙ chocolate muffins from Costco (115)

1 waffle of eggo (100)

23 pieces of m & M chocolate (118)

½ bag of small McDonald’s french fries (110)

1 cup of Kellogg’s fruit loops (110)

4oz of Starbuck Caramel Frappuccino Blended (95)


When we compare the good and bad calories on paper, it seems very obvious what kind of ingredients would fill up our stomach. You won’t get satisfied with a cup of Kellogg’s fruit loops with milk, however ¾ cup nonfat greek yogurt with a drip of honey has a much denser nutritional value. This will fill up your stomach for a longer time.

Be wise when YOU pick your calories.


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