Food Calories List: A Practical Guide for People on Mounjaro or Wegovy

Calorie counts vary widely depending on preparation, portion size, and ingredients — so the figures below are general educational ranges rather than precise targets. Always check packaging or a verified nutrition database for specific products.

Protein-rich foods (often a priority on GLP-1 medicines)

• Chicken breast (cooked, 100 g / 3.5 oz): roughly 160–170 kcal
• Eggs (1 large): around 70–80 kcal
• Tinned tuna in water (100 g / 3.5 oz): approximately 100–110 kcal
• Greek yoghurt, plain, full-fat (100 g / 3.5 oz): around 90–120 kcal
• Cottage cheese (100 g / 3.5 oz): roughly 80–100 kcal

Carbohydrate-based foods

• Cooked rice (100 g / 3.5 oz): around 130–140 kcal
• Wholegrain bread (1 medium slice): roughly 80–100 kcal
• Cooked pasta (100 g / 3.5 oz): approximately 130–160 kcal
• Oats, dry (40 g / 1.4 oz): around 140–150 kcal

Vegetables, fruits, and fats

• Leafy greens (100 g / 3.5 oz): typically 15–30 kcal — great for volume eating
• Banana (medium): roughly 90–110 kcal
• Avocado (half, ~75 g / 2.6 oz): around 110–130 kcal
• Olive oil (1 tbsp): approximately 120 kcal

Understanding the difference between food calories and kilocalories can help you read nutrition labels accurately — the two terms refer to the same unit in everyday food contexts, but it is worth knowing why.

For people on GLP-1 medicines, protein tends to be the nutrient most worth tracking closely. Reduced appetite can make it easy to under-eat protein, which matters for maintaining muscle alongside any weight changes. Our guide to eating in a calorie deficit on a GLP-1 journey covers how to balance intake sensibly.

Curious about seasonal or trending foods? We also look at Christmas food trends for people on Mounjaro — useful when navigating celebrations without overcomplicating things.

The most practical food calories tool for GLP-1 users is one that removes the friction of manual logging — because when appetite is low and meals are small, nobody wants to spend five minutes searching databases.

GLP Trackr's AI photo food scanner lets you point your camera at a plate and get an instant calorie and protein breakdown. No typing, no barcode hunting — just a photo. This is the fastest way to maintain a running food calories list of everything you eat throughout the day, even when portions are tiny or meals are improvised.

Beyond the photo scan, the app also includes a barcode scanner and manual search so packaged foods and restaurant staples are covered too. Once logged, your daily calories, protein, and macros appear in a single view alongside your other tracking — weight, mood, energy, and side-effect notes all in one place.

If you would like a more structured approach, GLP Trackr's GLP-1-friendly meal plans and recipe library suggest meals built around protein and gentle-on-the-stomach options, with calorie and macro information already calculated. You can explore how the photo food calories app feature works in practice for a closer look at the scanning workflow.

GLP Trackr is not a medical tool and does not replace the guidance of your prescriber or doctor — it is a tracking companion that helps you stay consistent and brings useful data to your appointments. If you have any concerns about your nutrition or the medicine, always follow your healthcare professional's advice.

Ready to stop guessing and start tracking? Download GLP Trackr on the App Store or Google Play — your first 7 days are completely free.