FDA Calorie List

Calorie counts have become included in the Food and Drug Administration's arsenal to fight obesity, metabolic syndrome and other diet-related illnesses. The FDA calorie list can tell someone what proportion of calories he is eating from fat, carbohydrate or protein. Usually this list also comprises the essential vitamins and minerals that are supplied within certain foods. Calorie lists have also grown to be a staple on restaurant menus and school lunches.

Total Calories

• The amount of calories in a given food is usually at the top of an FDA approved nutrition label. A calorie is a unit of energy in the form of heat, comprised of a combination of three macronutrients: protein, fat and/or carbohydrates. Carbohydrates provide half the calories of fat, making it a better choice for those trying to keep their calories in a lower, healthier range.

Fat

• Nuts provide beneficial fats for the heart.

  One gram of fat equals nine calories, making this macronutrient more calorie dense when compared to carbohydrate and protein. Fat is comprised of unsaturated and saturated fatty acids. Many processed foods contain a large number of trans-fat, which are not essential in the diet. Trans-fats occur when liquid vegetable oils are hardened, to give the structure of an item made with saturated fat, like butter. Even if the trans-fat count is zero, ingredient labels which include "partially hydrogenated vegetable oil" is a trans-fat and should be limited.

  Fat has been demonized in the past, and seeing it on the nutrition label can become disturbing for the health conscious. The University of Michigan's Health system, however, recommends healthy fats from sources such as avocados, nuts and seeds. Fat can actually be a beneficial macronutrient for promoting health, but keep within your calorie limit. The Mayo Clinic offers an online tool which can calculate your calorie limit based on height and gender.

Carbohydrate

• Raw fruits and vegetables are lower calorie carbohydrate options.

  This macronutrient only contains four calories per gram. Fiber and sugar are two forms of carbohydrates. Many foods that are comprised of mainly carbohydrates, such as bread or vegetables, are also usually low in calories. Carbohydrate counts are available on the FDA's nutrition label, which tells the consumer how many carbohydrates come from sugar and how many are derived from fiber.

Protein

• Choosing a lean protein can be a hunger-fighting tool.

  Protein is a macronutrient that supplies four calories per gram. Protein calories are more satiating than carbohydrates and fat. Foods high in protein and relatively low in carbohydrates and fat are weight-loss tools, as the food provides a small number of calories. Examples of these foods include lean meats, nuts and seeds, eggs and dairy. Vegetarian sources of protein include flaxseeds, quinoa and hemp seed. According to the American Society for Clinical Nutrition, protein may provide a key for preventing obesity and unwanted weight gain.

Daily Values

• With each macronutrient, a percentage is given beside each value. These percentages are the FDA's recommended daily value for these macronutrients. According to the FDA, it is advisable to receive a set percentage of calories from fat, protein and carbohydrates. The FDA recommends 29 percent of calories to come from fat, 18 percent to come from protein and 53% from carbohydrates. These ratios are recommended for a person on an average diet of 2,000 calories per day.