Antarctica 2001 Calorie Chart
| Facts about Foods |
Meat, Poultry, Fish, Dry Beans, Eggs & Nuts
|
| |
Amount |
Calories |
| Almonds, whole |
12 to 14 |
85 |
| Bacon |
2 slices |
90 |
| Beans, kidney, canned |
1 cup |
230 |
| Beef: ground, lean sirloin, lean |
3 oz 3 oz |
185 185 |
| Bologna |
1 oz |
80 |
| Chicken: breast, with skin leg & thigh, with skin light meat, without skin dark meat, without skin |
1 whole (_ pound) 1 small (_ pound) 4 oz 4 oz |
295 190 115 130 |
| Egg |
1 medium |
125 |
| Flounder |
4 oz |
90 |
| Frankfurter (all meat) |
1.6 oz frankfurter |
400 |
| Haddock |
4 oz |
90 |
| Halibut |
4 oz |
115 |
| Lamb chop, lean |
4 oz (with bone) |
140 |
| Lentil, dried, raw |
2 _ tablespoons |
85 |
| Liver: beef or calf chicken |
4 oz 4 oz |
155 145 |
| Lobster |
3 oz |
80 |
| Peanut butter |
1 tablespoon |
95 |
| Peanuts, roasted |
8 to 10 |
55 |
| Pecans |
9 medium halves |
70 |
| Pork: ham loin chop |
3 oz 3 oz |
197 230 |
| Sunflower seeds, shelled |
1 tablespoon |
45 |
| Tuna, canned: in water in oil |
6 _ oz can 6 _ oz can |
235 530 |
| Turkey, roasted: light meat dark meat |
4 oz 4 oz |
200 230 |
| Veal, roasted |
4 oz |
185 |
| Walnuts, English |
8 halves |
50 |
|
|
|
| |
Amount |
Calories |
| Apple |
1 medium |
70 |
| Apple juice |
_ cup |
60 |
Applesauce:
sweetened
unsweetened |
_ cup
_ cup |
50
115 |
Apricots:
canned in syrup
dried
fresh |
_ cup
5 halves
3 medium |
110
50
50 |
| Apricot nectar (juice) |
_ cup |
70 |
| Avocado |
_ 10-oz avocado |
185 |
| Banana |
1 medium |
100 |
Blueberries, fresh or frozen,
unsweetened |
_ cup |
40 |
| Cantaloupe |
_ (5-inch diameter) |
60 |
| Celery, raw |
1 large stalk |
15 |
Cherries:
canned in syrup
fresh, sweet |
_ cup
_ cup |
115
40 |
| Cranberries, raw |
1 cup |
45 |
| Cranberry sauce |
2 tablespoons |
40 |
| Fruit cocktail, canned |
_ cup |
95 |
| Grapefruit |
_ medium |
45 |
| Grapefruit juice |
_ cup |
50 |
| Grape juice |
_ cup |
85 |
| Grapes |
20 grapes |
50 |
| Lemon or lime juice |
_ cup |
15 |
| Orange |
1 medium |
65 |
| Orange juice, fresh, frozen, canned |
_ cup |
55 |
| Peach nectar |
_ cup |
60 |
Peaches:
canned in syrup
fresh |
_ cup halves with syrup
1 medium |
100
35 |
Pears:
canned in syrup
fresh |
_ cup halves with syrup
1 medium |
100
100 |
Pineapple, canned:
slices, syrup-pack
slices, juice-pack |
2 slices 2 slices |
90
65 |
| Pineapple juice |
_ cup |
65 |
Plums:
canned syrup pack
fresh |
_ cup with syrup |
100
25 |
| Strawberries, fresh |
1 (2-inch diameter) |
20 |
| Tangerine |
_ cup 1 (2 _ inch diameter) |
40 |
| Watermelon |
1 wedge (4 x 8 inches) |
115 |
| |
|
|
|
|
|
| |
Amount |
Calories |
| Asparagus |
4 medium stalks |
10 |
Beans, cooked:
green, fresh or frozen
lima, fresh or frozen
wax, fresh, frozen |
_ cup
_ cup
_ cup |
15 95 45 |
| Beets, fresh |
2 (_ cup dried) |
25 |
| Broccoli, fresh or frozen, cooked |
1 cup |
20 |
Brussel sprouts, fresh or frozen,
cooked |
1 cup |
55 |
Cabbage, fresh:
boiled
raw |
_ cup
_ cup (shredded) |
15 10 |
| Cauliflower, cooked |
_ cup |
15 |
| Celery, raw |
1 large stalk |
15 |
| Collards, cooked |
_ cup |
25 |
Corn, cooked:
canned, whole kernel
fresh or frozen |
_ cup
1 ear (5-inches long) |
85 70 |
| Cucumber, raw |
1 medium (10 oz) |
43 |
| Eggplant, cooked |
1 cup, diced |
40 |
| Lettuce, raw |
1 cup, chopped |
10 |
Mushrooms:
canned f
resh |
1 cup (solids and liquid)
1 pound |
40 125 |
| Olives, green, pitted |
4 medium |
20 |
| Onion, raw |
1 medium |
40 |
| Parsley, raw |
5 tablespoons, chopped |
5 |
Pea, green:
canned
frozen |
_ cup
_ cup |
60 60 |
| Pea, split, dry |
_ cup |
345 |
| Peppers, green |
1 medium |
15 |
| Pickle, dill |
1 (4 inches x 1 _ inches) |
15 |
Potatoes:
baked
boiled, pared
french-fried |
1 medium
1 medium
10 pieces |
90 90 155 |
| Spinach, frozen, cooked |
_ cup |
20 |
Squash, cooked:
summer
winter |
_ cup
_ cup |
15 65 |
| Tomato juice |
_ cup |
25 |
Tomatoes:
canned
fresh |
_ cup
1 medium |
25 40 |
| Vegetable juice |
_ cup |
20 |
|
|
|
| |
Amount |
Calories |
Cheese:
American, processed
Cheddar
Cheese spread
Cottage, creamed
Cream
Mozzarella, whole milk
Parmesan or romano, grated
Ricotta, partially skimmed
Roquefort or bleu
Swiss, processed or natural |
1 oz
1 oz
1 oz
1/3 cup
2 tablespoons (1 oz)
1 oz
2 tablespoons
1/3 cup
1 oz
1 oz |
150
115
80
85
105
90
50
85
105
105 |
|
Cream:
half-and-half
Heavy
Light
sour
|
1 tablespoon
1 tablespoon
1 cup
1 tablespoon
1 cup
1 tablespoon
|
20
55
840
30
505
25 |
| Ice cream, vanilla (10% butterfat) |
1 cup |
255 |
| Ice milk, vanilla |
1 cup |
200 |
Milk:
Buttermilk
Condensed, sweetened
Evaporated, undiluted
Low fat, 1% fat
Skimmed
Whole, 3.5% fat |
1 cup
_ cup
_ cup
1 cup
1 cup
1 cup |
90
490
175
105
90
160 |
| Milk, dry, non-fat instant |
1/3 cup (makes 1 liquid cup) |
80 |
| Pudding, chocolate |
_ cup |
175 |
| Whipped topping, frozen |
1 tablespoon |
15 |
| Yogurt, plain |
1 cup |
130 |
Bread, Cereal, Rice & Pasta
|
| |
Amount |
Calories |
| Bagel |
1 medium (2 oz) |
100 |
| Biscuits |
1 biscuit |
90 |
Bread:
French or Italian
rye
white
white, raisin
whole wheat |
1 slice
1 slice
1 slice
1 slice
1 slice |
65
60
70
65
65 |
| Bread crumbs, dry |
_ cup |
100 |
Cereals, ready to eat:
All-Bran flakes
corn flakes
puffed rice, wheat
Rice Krispies
Raisin Bran
Shredded Wheat |
1 oz
1 oz
1 oz
1 oz
1 oz
1 oz |
70
110
110
110
105
110 |
| Cornmeal, uncooked |
1 cup |
500 |
Crackers:
graham
oyster
rye wafer
saltine |
4 (2 _-inch diameter)
10 crackers
2 wafers
4 squares |
110
45
45
50 |
| Cream of Wheat, dry |
1 oz |
100 |
Flour:
all purpose
whole wheat |
1 cup
1 cup |
420
100 |
| Macaroni, uncooked |
1 oz ( _ cup uncooked) |
105 |
| Matzoh, plain |
1 regular |
120 |
Muffins:
corn
bran
English |
1 (2 3/8-inch diameter)
1 (3-inch diameter)
1 (3 _-inch diameter) |
125
105
140 |
| Noodles, uncooked |
1 oz ( _ cup uncooked) |
110 |
| Oatmeal, uncooked |
1 oz ( _ cup uncooked) |
105 |
| Pancakes, from mix |
2 (4-inch diameter) |
120 |
| Rice, white, cooked |
_ cup |
131 |
| Waffle |
1 7-inch waffle |
205 |
| Wheat germ |
1 tablespoon |
15 |
|
|
|
| |
Amounts |
Calories |
| Butter |
1 tablespoon |
100 |
Cakes:
angel food
chiffon
chocolate, fudge frosting
yellow, fudge frosting |
1/12 of 10-inch cake
1/16 of 10-inch cake
1/16 of a 9-inch layer cake
1/16 of a 9-inch layer cake |
135
215
235
275 |
| Cupcake, plain |
1 medium |
90 |
Candy:
caramel, plain
chocolate, milk
gum drop
sour ball
peanut brittle |
1 piece
1 oz
1 small
1 large
1 oz |
40
145
10
35
120 |
Chocolate:
milk
semi-sweet |
1 oz
1 oz |
145
145 |
| Cocoa or Hot Chocolate (dry mix) |
1 envelope |
102 |
| Cola drink |
12 oz |
140 |
Cookies:
chocolate chip
fig bar
ginger snap
oatmeal
sandwich, creme vanilla wafer |
1 (1-inch diameter)
1 square
1 small (2-inch diameter)
1 large (3-inch diameter)
1 cookie
1 cookie |
50
50
30
65
50
20 |
| Danish pastry, plain |
4 _-inch piece |
275 |
| Doughnut, cake-type |
1 medium |
125 |
| Gelatin dessert |
_ cup |
70 |
| Gravy, canned beef |
2 tablespoons |
15 |
| Honey |
1 tablespoon |
35 |
| Jam or jelly |
1 tablespoon |
55 |
| Marshmallows, plain |
1 average |
25 |
| Molasses, light |
1 tablespoon |
50 |
| Oils, vegetable: Corn, cottonseed, olive, soybean, etc. |
1 tablespoon |
125 |
| Pies: apple, double crust cherry, double crust custard lemon meringue pecan |
1/6 of 9-inch pie
1/6 of 9-inch pie
1/6 of 9-inch pie
1/6 of 9-inch pie
1/6 of 9-inch pie |
405
410
330
355
575 |
|
Sugar:
Brown
Granulated
Powdered
|
1 cup
1 cup
1 tablespoon
1 cup |
820
770
40
460 |
| Syrup,maple |
1 tablespoon |
50 |
NOTE: Some foods can be placed in more than one group. For example, ice cream is found in the Milk, Yogurt & Cheese group. It can also be placed in the Fats, Oils & Sweets group.
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