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

 

Fruits

 
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


Vegetables
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


Milk, Yogurt & Cheese
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


Fats, Oils & Sweets
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.
 

 

 
`