Calorie Chart
Please use the following food chart for the calorie breakdown on your favorite foods:
|
Food |
Serving Size |
Calories |
| Beef |
|
|
| Sirloin steak |
3 oz. Cooked |
170 |
| Tenderloin |
3 oz. Cooked |
180 |
| Ground beef, regular |
3 oz. Cooked |
245 |
| Ground beef, lean |
3 oz. Cooked |
215 |
| Ground beef, extra lean |
3 oz. Cooked |
190 |
|
|
|
| Lamb |
|
|
| Lamb chops |
3 oz. Cooked |
185 |
|
|
|
| Pork |
|
|
| Ham |
3 oz. Cooked |
135 |
|
|
|
| Processed and Deli Meats |
|
|
| Bacon, fried |
1 slice |
35 |
| Bologna |
1 ounce |
90 |
| Ham, deli |
1 ounce |
40 |
| Hot dog |
1.6 ounces |
145 |
| Roast beef, deli |
1 ounce |
30 |
|
| Sausage, smoked |
2 ounces |
190 |
|
|
|
| Poultry |
|
|
| Chicken breast, with skin |
3 ounces cooked |
170 |
| Chicken breast, skinless |
3 ounces cooked |
140 |
| Chicken thighs, with skin |
3 ounces cooked |
210 |
| Chicken thighs, skinless |
3 ounces cooked |
165 |
| Chicken wings, roasted |
1 |
100 |
| Turkey breast, deli |
1 ounce |
30 |
| Turkey, dark meat, skinless |
3 ounces cooked |
160 |
| Turkey, light meat, skinless |
3 ounces cooked |
120 |
| Ground Turkey, lean |
3 ounces cooked |
170 |
| Ground Turkey, extra lean |
3 ounces cooked |
120 |
|
|
|
| Fish and Seafood |
|
|
|
| Catfish |
3 ounces cooked |
130 |
| Clams |
6 large |
90 |
| Cod |
3 ounces cooked |
90 |
| Crab, blue fresh |
3 ounces cooked |
90 |
| Crab, imitation |
3 ounces cooked |
90 |
| Halibut, Atlantic |
3 ounces cooked |
120 |
| Lobster |
3 ounces cooked |
110 |
| Mussels |
3 ounces cooked |
145 |
| Orange Roughy |
3 ounces cooked |
75 |
| Oysters |
6 |
65 |
|
| Salmon, Atlantic fresh |
3 ounces cooked |
155 |
| Salmon, smoked |
3 ounces |
100 |
| Scallops, bay |
3 ounces cooked |
120 |
| Scallops, sea |
6 large |
120 |
| Tuna, yellowfin fresh |
3 ounces cooked |
120 |
| Tuna, canned in oil |
1/4 cup |
110 |
| Tuna, canned in water |
1/4 cup |
60 |
|
|
|
| Bread |
|
|
| Bagel, plain |
1 medium (2 oz.) |
150 |
| Biscuit |
1 medium (2 oz.) |
200 |
| Bread, white |
1 slice |
80 |
| Bread, wheat |
1 slice |
80 |
| Breadsticks, soft |
1 (2 oz.) |
150 |
| Cornbread |
1 piece (2 oz.) |
190 |
| Croissants |
1 (2 oz.) |
230 |
| English muffin |
1 medium |
135 |
| Muffin, bran |
1 (2 oz.) |
160 |
| Muffin, blueberry |
1 (2 oz.) |
160 |
| Muffin, corn |
1 (2 oz.) |
175 |
| Roll, dinner |
1 medium |
85 |
| Roll, hamburger |
1 medium |
125 |
| Roll, hot dog |
1 medium |
115 |
| Scone |
1 medium |
150 |
|
|
|
| Bread Products |
|
|
| Croutons |
1/4 cup |
45 |
| French toast |
1 slice |
140 |
| Pancakes |
2 (4 inches) |
175 |
| Pretzel, soft |
1 large |
340 |
| Stuffing, bread |
1/2 cup |
195 |
| Waffle |
1 (2.5 oz.) |
220 |
|
|
|
| Cereal, Cooked |
|
|
| Grits, cooked |
1 cup |
140 |
| Oatmeal, cooked |
1 cup |
150 |
|
|
|
| Cereals, Ready to Eat |
|
|
| Animal crackers, plain |
6 |
85 |
| Animal crackers, iced |
6 |
150 |
| Graham crackers |
2 sheets |
110 |
| Matzoh crackers |
1 sheet |
110 |
| Oyster crackers |
23 |
60 |
| Saltines |
5 |
60 |
|
|
|
| Pasta |
|
|
| Egg noodles, cooked |
1 cup |
215 |
| Macaroni, cooked |
1 cup |
200 |
| Spaghetti, cooked |
1 cup |
200 |
| Rice, cooked brown |
1/2 cup |
110 |
| Rice, cooked white |
1/2 cup |
130 |
| Rice, cooked wild |
1/2 cup |
85 |
|
|
|
| Beans |
|
|
| Dry beans, cooked |
1/2 cup |
120 |
| Refried beans, regular |
1/2 cup |
140 |
| Soybeans, dry roasted |
1/4 cup |
130 |
| Soybeans, cooked green |
1/2 cup |
130 |
| Split peas (dry), cooked |
1/2 cup |
115 |
| Tofu, firm |
3 oz. |
60 |
|
|
|
| Eggs |
|
|
| Egg |
1 large |
75 |
| Egg white |
1 |
15 |
| Egg yolk |
1 |
60 |
| Egg substitute |
1/4 cup |
30 |
|
|
|
| Nuts and Seeds |
|
|
| Almonds |
25 |
165 |
| Cashews |
18 |
165 |
| Peanut Butter |
1 tablespoons |
95 |
| Peanuts, dry roasted |
39 |
160 |
| Pecans |
31 |
190 |
| Pumpkin seeds |
2 tablespoon |
95 |
| Sesame seeds |
2 tablespoon |
100 |
| Sunflower seeds |
2 tablespoon |
105 |
|
|
|
| Fruits |
|
|
| Apple |
1 medium |
80 |
| Apricots, dried |
4 halves |
40 |
| Apricots, fresh |
1 medium |
20 |
| Avocado |
1/4 medium |
80 |
| Banana |
1 medium |
110 |
| Blackberries |
1 cup |
75 |
| Blueberries |
1 cup |
80 |
| Cantaloupe |
1 cup |
55 |
| Cherries, sweet fresh |
1/2 cup |
60 |
| Cranberries, fresh |
1/2 cup |
25 |
| Cranberries, dried |
1/4 cup |
100 |
| Grapefruit |
1/2 medium |
40 |
| Grapes |
17 medium |
60 |
| Honeydew melon |
1 cup |
60 |
| Kiwi |
1 medium |
45 |
| Mandarin oranges |
1/2 cup |
50 |
| Mango |
1/2 medium |
65 |
| Nectarine |
1 medium |
65 |
| Orange |
1 medium |
60 |
| Papaya |
1/2 medium |
60 |
| Peach |
1 medium |
40 |
| Pear |
1 medium |
100 |
| Plums, fresh |
1 medium |
35 |
| Raisins |
1/4 cup |
125 |
| Raspberries |
1 cup |
60 |
| Strawberries |
1 cup |
50 |
| Tangerine |
1 medium |
35 |
| Watermelon |
1 cup |
50 |
|
|
|
| Vegetables |
|
|
| Artichokes, cooked |
1 medium |
60 |
| Asparagus, cooked |
1/2 cup |
20 |
| Broccoli, cooked |
1/2 cup |
20 |
| Broccoli, raw |
1/2 cup |
10 |
| Brussels sprouts, cooked |
1/2 cup |
30 |
| Carrots, cooked |
1/2 cup |
35 |
| Carrots, raw |
1 large |
30 |
| Celery, raw |
1 stalk |
5 |
| Corn, cooked |
1/2 cup |
65 |
| Cucumber, raw |
1/2 medium |
20 |
| Green beans, cooked |
1/2 cup |
25 |
| Jicama, raw |
1/2 cup |
25 |
| Lettuce, raw |
1 cup |
5 |
| Mushrooms, raw |
1/2 cup |
10 |
| Onions, raw |
1/2 cup |
30 |
| Peas, cooked |
1/2 cup |
65 |
| Peppers, sweet, raw |
1/2 cup |
20 |
| Potato, baked |
1 (4 oz.) |
125 |
| Potato, French fries |
10 medium |
100 |
| Potatoes, mashed with milk and butter |
1/2 cup |
110 |
| Spinach, cooked |
1/2 cup |
20 |
| Spinach, raw |
1 cup |
10 |
| Sweet potatoes, baked |
1 (4 oz.) |
115 |
| Tomato, raw |
1 medium |
25 |
|
|
|
| Juices |
|
|
| Apple juice or cider |
1 cup |
120 |
| Apricot nectar |
1 cup |
140 |
| Cranberry cocktail |
1 cup |
145 |
| Grape juice |
1 cup |
150 |
| Grapefruit juice |
1 cup |
95 |
| Lemon juice |
2 tablespoon |
10 |
| Lime juice |
2 tablespoon |
10 |
| Orange juice |
1 cup |
110 |
| Pineapple juice |
1 cup |
140 |
| Prune juice |
1 cup |
180 |
| Tomato juice |
1 cup |
50 |
| Vegetable juice |
1 cup |
50 |
|
|
|
| Milk |
|
|
| Whole milk |
1 cup |
150 |
| Reduced-fat milk (2%) |
1 cup |
120 |
| Low-fat milk (1%) |
1 cup |
100 |
| Fat-free milk |
1 cup |
90 |
| Buttermilk, low-fat |
1 cup |
110 |
| Chocolate milk, fat free |
1 cup |
145 |
| Soy beverage, plain |
1 cup |
100 |
|
|
|
| Yogurt |
|
|
| Whole milk, plain |
1 cup |
180 |
| Low-fat, plain |
1 cup |
110 |
| Fat-free, plain |
1 cup |
100 |
| Low-fat, flavored |
1 cup |
230 |
| Fat-free, flavored and artificially sweetened |
1 cup |
100 |
|
|
|
| Cheese |
|
|
| Cheese, regular (full-fat) |
1 ounce |
110 |
| Cheese, reduced-fat |
1 ounce |
80 |
| Cheese, fat-free |
1 ounce |
40 |
| Cottage cheese (2%) |
1/2 cup |
100 |
| Cottage cheese, fat-free |
1/2 cup |
80 |
| Cream cheese, regular |
2 tablespoon |
100 |
| Cream cheese, reduced-fat |
2 tablespoon |
70 |
| Cream cheese, fat-free |
2 tablespoon |
30 |
| Feta cheese |
1 ounce |
80 |
| Mozzarella cheese, part-skim |
1 ounce |
80 |
| Parmesan, grated |
1 tablespoon |
30 |
| Ricotta, whole milk |
1/2 cup |
215 |
| Ricotta, low-fat |
1/2 cup |
140 |
| String cheese |
1 ounce |
70 |
|
|
|
| Frozen Desserts |
|
|
| Frozen yogurt, regular |
1/2 cup |
120 |
| Frozen yogurt, fat-free |
1/2 cup |
95 |
| Ice cream, regular |
1/2 cup |
140 |
| Ice cream, premium |
1/2 cup |
260 |
| Ice cream, reduced-fat |
1/2 cup |
100 |
| Ice cream, fat-free |
1/2 cup |
90 |
| Ice cream, fat-free with no added sugar |
1/2 cup |
70 |
| Sherbet |
1/2 cup |
130 |
| Sorbet |
1/2 cup |
110 |
|
|
|
| Fats and Oils |
|
|
| Bacon fat |
1 tablespoon |
125 |
| Butter, stick |
1 tablespoon |
100 |
| Butter, whipped |
1 tablespoon |
25 |
| Cooking spray |
2 second spray |
10 |
| Cream, whipping |
1 tablespoon |
50 |
| Half and half, regular |
1 tablespoon |
20 |
| Half and half, fat-free |
1 tablespoon |
10 |
| Lard |
1 tablespoon |
115 |
| Margarine, stick |
1 tablespoon |
100 |
| Mayonnaise, regular |
1 tablespoon |
100 |
| Mayonnaise, low-fat |
1 tablespoon |
35 |
| Mayonnaise, fat-free |
1 tablespoon |
10 |
| Oil, vegetable |
1 tablespoon |
120 |
| Shortening, vegetable |
1 tablespoon |
115 |
| Sour cream, regular |
1 tablespoon |
30 |
| Sour cream, reduced-fat |
1 tablespoon |
20 |
|
|
|
| Sugars and Sweets |
|
|
| Chocolate syrup |
2 tablespoon |
100 |
| Honey |
1 teaspoon |
20 |
| Jam/jelly |
1 tablespoon |
50 |
| Maple syrup |
1 tablespoon |
50 |
| Pancake syrup, regular |
1 tablespoon |
55 |
| Pancake syrup, reduced calorie |
1 tablespoon |
25 |
| Sugar, white or brown |
1 tablespoon |
15 |
|
|
|
| Snack Foods |
|
|
| Popcorn, air popped |
3 cups |
90 |
| Popcorn, microwave |
3 cups |
105 |
| Popcorn, microwave light |
3 cups |
60 |
| Popcorn, oil popped |
3 cups |
165 |
| Popcorn, caramel |
1 cup |
150 |
| Popcorn, cheese |
3 cups |
190 |
| Potato chips, baked |
11 |
120 |
| Potato chips, regular |
20 |
150 |
| Pretzels, large twists |
9 |
110 |
| Pretzels, small twists |
17 |
110 |
| Tortilla chips, baked |
20 bite size |
110 |
| Tortilla chips |
13 regular rounds |
150 |
| Tortilla chips |
6 regular restaurant style |
130 |
|
|
