When you’re sticking to a healthy eating plan and really giving it your all, the last thing you want is for snacks (especially ones you deem to be healthy) to derail all the good work.

First things first: kilojoules or calories? In Australia, our standard measurement is kilojoules or kJ, but Aussie food packaging now almost always includes calories as well (handy considering many fit devices and apps are American-made and talk calories).

For your reference, to change a calorie measure to kJ you multiply the number by 4.184, and to change a kilojoule to a calorie measure you multiply it by 0.239.

Here’s our cheat sheet to the calories in some everyday healthy foods you’re likely to have in your fridge or pantry.

How many calories in banana (1 medium, 100 grams) = 89 calories

How many calories in chicken breast (1 small, 140 grams) = 231 calories

How many calories in blueberries (half cup, 74 grams) = 43 calories

How many calories in grapes (1 cup, 92 grams) = 62 calories

How many calories in apple (1 medium, 182 grams) = 95 calories

How many calories in strawberries (1 cup, 144 grams) = 47 calories

How many calories in carrots (1 medium, 61 grams) = 25 calories

How many calories in avocado (1 half fruit, 100 grams) = 160 calories

How many calories in almonds (quarter of a cup, 35 grams) = 205 calories

How many calories in whole fat milk (1 cup, 244 grams) = 148 calories

How many calories in black tea (1 cup, 244 grams) = 2 calories

How many calories in popcorn (air popped) (1 cup, 11 grams) = 31 calories