Senior Track
Counting Calories
Below are lists of foods and beverages and their
calorie and fat counts. Many items are generic and particular brands may
vary. This should give you a good idea of the average calories,
however, they are average calories and not exact. This list will be added
to on a regular basis. And if you're looking for lower calorie recipes and
healthy tips, try our Think Healthy! and
Recipes with Lower Calories sections. If you are looking for
Nutritional supplements or other health related products, please check out
our Health & Fitness Section.
If you can't find what you're looking for on this page, send
us an email and we'll be glad to add it as soon as possible! Many items listed
have been by request. Suggestions
Corn Meals, 1 Cup
|
Calories
|
Fat Grams
|
|
white enriched, degermed
|
505
|
1.8
|
|
Yellow, enriched, degermed
|
505
|
1.8
|
|
White, whole ground
|
435
|
4.9
|
|
Yellow, whole ground
|
435
|
4.9
|
Flours, 1 Cup
|
Calories
|
Fat Grams
|
|
Buckwheat
|
335
|
2.5
|
|
Corn
|
430
|
4.5
|
|
Peanut, defatted
|
225
|
5.5
|
|
Potato
|
385
|
1
|
|
Rice, white
|
575
|
2.1
|
|
Rye, dark
|
420
|
3.4
|
|
Rye, light
|
375
|
1.5
|
|
Soy, defatted
|
325
|
1.2
|
|
Soy, full fat
|
370
|
17.5
|
|
Soy, low fat
|
325
|
6
|
Wheat Flours, 1 Cup
|
Calories
|
Fat Grams
|
|
Bisquick, 1/4 cup
|
240
|
8
|
|
Cake Flour
|
430
|
1
|
|
Self-rising enriched
|
440
|
1.4
|
|
Wheat, enriched
|
400
|
1.1
|
|
Wheat, gluten
|
530
|
2.8
|
|
Pastry wheat
|
3.65
|
1
|
|
Whole Wheat
|
400
|
2.5
|
Grains, 1 Cup
|
Calories
|
Fat Grams
|
|
Barley, dried
|
700
|
2.2
|
|
Barley, pearled, cooked
|
193
|
.8
|
|
Bulgar, cooked
|
155
|
.5
|
|
Wheat Bran
|
120
|
2.5
|
|
Rice Bran
|
275
|
17.5
|
Grain Products, 1 Cup (unless otherwise noted)
|
Calories
|
Fat Grams
|
|
Brown Rice, cooked
|
220
|
1.5
|
|
Chow mein noodles
|
220
|
10.5
|
|
Corn starch, 1 tablespoon
|
30
|
0
|
|
Egg Noodles, cooked
|
210
|
2.5
|
|
Masa Harina, 1/3 cup
|
137
|
1.5
|
|
Macaroni, cooked
|
200
|
1
|
|
Millet, cooked
|
290
|
2.5
|
|
Millet, dry
|
745
|
6.9
|
|
Oat Bran, 1/3 cup
|
75
|
2.2
|
|
Tapioca, pearled, dry
|
535
|
0
|
|
Wild Rice, cooked
|
165
|
.5
|
|
Wheat Germ, 1/4 cup
|
110
|
3
|
Fat Based Spreads
|
Calories
|
Fat Grams
|
|
Butter, 1 tsp
|
36
|
4.1
|
|
Butter, Whipped, 1 tsp
|
27
|
3.1
|
|
Margarine, 1 tsp
|
34
|
3.8
|
Oils - 1 Tbl
|
|
|
|
Coconut Oil
|
120
|
13.6
|
|
Corn Oil
|
120
|
13.6
|
|
Crisco
|
106
|
12
|
|
Olive Oil
|
119
|
13.5
|
|
Palm
|
120
|
13.6
|
|
Peanut
|
119
|
13.5
|
|
Safflower
|
120
|
13.6
|
|
Sesame
|
120
|
13.6
|
|
Soybean
|
120
|
13.6
|
|
Sunflower
|
120
|
13.6
|
Candy
|
Calories
|
Fat Grams
|
|
Almond Joy, 1 oz
|
136
|
2.3
|
|
Baby Ruth, 2 oz bar
|
260
|
12
|
|
Baking Chocolate, 1 oz
|
143
|
15
|
|
Cadbury, 1 oz
|
151
|
8.2
|
|
Candy Corn, 1/4 cup
|
182
|
1
|
|
Caramel, 1 piece
|
20
|
.5
|
|
Chocolate kisses, 9 pieces
|
222
|
12.5
|
|
Chocolate Coated Peanuts, 14 pieces
|
160
|
9
|
|
Chocolate Fudge, 1" cube
|
84
|
.3
|
|
Chocolate bar, 1 oz
|
147
|
9.2
|
|
Chocolate Syrup, 1 tbl
|
46
|
.5
|
|
Citron, 1 oz
|
89
|
.1
|
|
Cotton Candy - 1 small cone
|
100
|
0
|
|
German Sweet Chocolate, 1 oz
|
141
|
9.4
|
|
Hard Candy, 1 oz
|
109
|
.3
|
|
Hershey's Milk Chocolate bar, 1.65 oz
|
254
|
14.5
|
|
Jelly Beans, 1 oz
|
104
|
.1
|
|
Marshmallow, 1 large
|
19
|
0
|
|
Mounds, 1 oz
|
135
|
7
|
|
Peanut Brittle, 1 oz
|
119
|
2.6
|
|
Peppermint Pattie, 1 oz
|
120
|
3.2
|
|
Planter's Peanut bar, 1.6 oz
|
240
|
14
|
|
Semi-Sweet chocolate, 1 oz
|
144
|
10.1
|
|
Special Dark, 1.45 oz
|
221
|
12.4
|
|
Strawberry Licorice, 1 oz
|
100
|
1.0
|
Sweeteners
|
Calories
|
Fat Grams
|
|
Blackstrap Molasses, 1 tbl
|
43
|
11
|
|
Brown Sugar, 1 cup
|
541
|
140
|
|
Honey, 1 tbl
|
64
|
18
|
|
Karo, light, 1 tbl
|
60
|
15
|
|
Lite Molasses, 1 tbl
|
50
|
13
|
|
Maple Syrup, 1 tbl
|
50
|
13
|
|
Powdered Sugar, 1 cup
|
462
|
119
|
|
White Granulated, 1 cup
|
770
|
199
|
Yogurt
|
Calories
|
Fat Grams
|
|
Custard Style, 1 cup
|
160
|
4.0
|
|
Lowfat with fruit, 1 cup
|
225
|
2.6
|
|
Lowfat Yoplait, 6 oz
|
228
|
3.7
|
|
Plain Yogurt, 1 cup
|
139
|
7.5
|
|
Lowfat Plain, 1 cup
|
144
|
3.5
|
|
Skim Plain, 1 cup
|
127
|
.5
|
|
Whole Milk Yogurt
|
139
|
7.5
|
Activity
|
Average Calories Burned per hour of
activity
|
|
Ballroom Dancing
|
325
|
|
Making Beds
|
235
|
|
Bowling
|
265
|
|
Brick Laying
|
235
|
|
Carpentry
|
410
|
|
Cycling (5.5 mph)
|
210
|
|
Desk Work
|
130
|
|
Driving a Car
|
165
|
|
Farm Field Work
|
435
|
|
Golf
|
300
|
|
Gardening
|
215
|
|
Handball
|
610
|
|
Horseback Riding (trot)
|
475
|
|
Ironing (standing up)
|
250
|
|
Mowing Lawn w/hand mower
|
460
|
|
Painting at an easel
|
120
|
|
Playing the Piano
|
150
|
|
Cooking (no tasting)
|
195
|
|
Roller Skating
|
350
|
|
Running (approx 10 mph)
|
900
|
|
Scrubbing floors
|
210
|
|
Eating (sitting down)
|
80
|
|
Sitting and Knitting
|
90
|
|
Reading in a chair
|
70
|
|
Skiing
|
595
|
|
Sleeping
|
60
|
|
Standing in place
|
135
|
|
Sweeping floors
|
102
|
|
Swimming (for fun)
|
300
|
|
Tennis
|
415
|
|
Volleyball
|
355
|
|
Walking (2.5 mph)
|
216
|
Burning Calories per 10 minutes of Activity
These calories burned are for non-stop activity
|
Activity
|
Body Weight
125 lbs
|
Body Weight
175 lbs
|
Body Weight
250 lbs
|
|
Badminton
|
45
|
65
|
95
|
|
Baseball
|
40
|
55
|
75
|
|
Basketball
|
60
|
80
|
115
|
|
Bowling
|
55
|
78
|
111
|
|
Canoeing
|
90
|
125
|
185
|
|
Cycling- 5.5 mph
|
45
|
60
|
85
|
|
Cyling-13 mph
|
90
|
125
|
175
|
|
Dancing - moderately fast
|
35
|
45
|
65
|
|
Dancing - very fast
|
50
|
69
|
95
|
|
Playing football
|
70
|
95
|
135
|
|
Horseback riding
|
55
|
75
|
110
|
|
Playing ping-pong
|
35
|
45
|
65
|
|
Racquetball
|
75
|
105
|
145
|
|
Running-5.5 mph
|
90
|
125
|
180
|
|
Running-7 mph
|
120
|
165
|
235
|
|
Snow shoveling
|
65
|
90
|
130
|
|
Watching TV
|
10
|
12
|
19
|
|
Skiing (Alpine)
|
80
|
115
|
160
|
|
Skiing (Cross-Country)
|
100
|
140
|
195
|
|
Water Skiing
|
65
|
90
|
130
|
|
Squash
|
75
|
105
|
145
|
|
Standing
|
10
|
15
|
22
|
|
Swimming the backstroke
|
30
|
45
|
65
|
|
Swimming (Crawl)
|
40
|
55
|
85
|
|
Tennis
|
55
|
80
|
115
|
|
Volleyball
|
45
|
65
|
95
|
|
Walking downstairs
|
55
|
75
|
110
|
|
Walking upstairs
|
145
|
200
|
285
|
|
Walking-2 mph
|
30
|
40
|
60
|
|
Walking-4 mph
|
55
|
75
|
103
|
Snacks (1 oz unless noted)
|
Calories
|
Fat Grams
|
|
Banana Chips
|
147
|
10
|
|
Bugles
|
145
|
7.5
|
|
Cheese Ball Puffs
|
160
|
10
|
|
Chex Party Mix, 2/3 cup
|
121
|
5
|
|
Corn Chips
|
155
|
9.5
|
|
Corn Nuts
|
125
|
4
|
|
Plain Granola Bar, Hard
|
135
|
5.5
|
|
Peanut Granola Bar, Hard
|
137
|
6.2
|
|
Chocolate Chip Granola Bar, Soft
|
120
|
5
|
|
Raisin Granola Bar, Soft
|
128
|
5.3
|
|
Air Popped Popcorn, 1 cup
|
30
|
.3
|
|
Popcorn w/Caramel & peanuts
|
114
|
2.3
|
|
Popcorn w/caramel
|
122
|
3.7
|
|
Popcorn, cheese flavored
|
149
|
9.5
|
|
Popcorn, microwave w/butter, 3 cups
|
192
|
11.5
|
|
Pork Rinds
|
155
|
9
|
|
Potato chips
|
155
|
10
|
|
Pretzels
|
108
|
1
|
|
Pringles, plain
|
170
|
13
|
|
Rice Cake-brown rice, multigrain, one cake
|
35
|
.3
|
|
Rice Cake-brown rice, plain, one cake
|
35
|
.3
|
|
Rice Cake Sesame Sticks, 1 oz
|
153
|
1.5
|
|
Plain tortilla chips
|
145
|
7.5
|
|
Trail mix w/chocolate chips
|
137
|
9
|
|
Trail Mix, regular
|
130
|
8.5
|
|
Trail Mix, tropical blend
|
115
|
5
|
|
Fruit Roll-up, one rollup
|
50
|
.5
|
Soups - 1 Cup
|
Calories
|
Fat Grams
|
|
Following made with Milk
|
|
|
|
Cream of Asparagus
|
161
|
8.3
|
|
Cream of Celery
|
165
|
9.8
|
|
Cheese
|
230
|
14.5
|
|
Cream of Chicken
|
192
|
11.5
|
|
New England Clam Chowder
|
165
|
6.7
|
|
Cream of Mushroom
|
205
|
13.8
|
|
Oyster Stew
|
134
|
8
|
|
Green Pea
|
240
|
7
|
|
Cream of Potato
|
150
|
6.5
|
|
Cream of Shrimp
|
165
|
9.5
|
|
Tomato Bisque
|
200
|
6.5
|
|
Cream of Tomato
|
160
|
6
|
|
Following made with water
|
|
|
|
Cream of Asparagus
|
87
|
4
|
|
Bean with Bacon
|
175
|
6
|
|
Bean Soup with Franks
|
190
|
7
|
|
Beef Noodle
|
85
|
3.1
|
|
Black Bean
|
116
|
1.5
|
|
Beef Bouillon
|
21
|
.8
|
|
Chicken Bouillon
|
21
|
1.1
|
|
Cream of Celery
|
90
|
5.5
|
|
Cheese
|
155
|
10.5
|
|
Chicken Broth
|
39
|
1.5
|
|
Cream of Chicken
|
116
|
7.5
|
|
Chicken Gumbo
|
55
|
1.4
|
|
Chicken Vegetable
|
75
|
2.9
|
|
Chili Beef
|
169
|
6.6
|
|
Manhattan Clam Chowder
|
78
|
2.4
|
|
New England Clam Chowder
|
78
|
2.3
|
|
Cream of Mushroom
|
129
|
9
|
|
Onion
|
57
|
1.7
|
|
Oyster Stew
|
59
|
3.9
|
|
Split Pea with Ham
|
190
|
4.5
|
|
Cream of Potato
|
75
|
2.5
|
|
Cream of Shrimp
|
90
|
5.3
|
|
Tomato
|
85
|
2
|
|
Tomato Rice
|
120
|
2.7
|
|
Turkey Noodle
|
70
|
2
|
|
Turkey Vegetable
|
75
|
3
|
Sandwich Fixins'
|
Calories
|
Fat Grams
|
|
Beef Bologna, 1 slice
|
72
|
6.5
|
|
Pork Bologna, 1 slice
|
57
|
4.5
|
|
Turkey Bologna, 1 slice
|
60
|
4.5
|
|
Bratwurst, 1 small link
|
256
|
22
|
|
Braunschweiger, 1 slice
|
65
|
6
|
|
Chicken Roll, 2 slices
|
90
|
4.5
|
|
Chopped Ham
|
48
|
4
|
|
Corned Beef Brisket, 3 oz
|
215
|
16
|
|
Chorizo, pork & beef, 1 link
|
265
|
23
|
|
Frankfurter, beef & pork, one
|
145
|
3
|
|
Frankfurter, turkey, one
|
100
|
8
|
|
Ham, minced, 1 slice
|
55
|
4.5
|
|
Ham, 3 oz
|
205
|
14
|
|
Lean Ham, 3 oz
|
135
|
5
|
|
Italian Sausage, cooked, 1 link
|
261
|
17.5
|
|
Kielbasa Sausage, 1 oz
|
88
|
8
|
|
Knockwurst, 1 link
|
209
|
19
|
|
Liverwurst, 1 oz
|
93
|
8
|
|
Chunky Peanut Butter, 2 tblspn
|
188
|
16
|
|
Creamy Peanut Butter, 1 teaspoon
|
95
|
8.5
|
|
Defatted Peanut Butter, 1 teaspoon
|
13
|
0
|
|
Jams, most varieties, 1 tablespoon
|
54
|
0
|
|
Jelly, most varieties, 1 tablespoon
|
49
|
0
|
|
Pepperoni, 1 slice
|
27
|
2.5
|
|
Polish Sausage, 1 oz
|
92
|
8
|
|
Pork Sausage, 1 link
|
118
|
11.5
|
|
Pork Sausage, bulk 1 pattie
|
100
|
8.5
|
|
Beef Salami, 1 slice
|
60
|
5
|
|
Pork & beef salami, 1 slice
|
57
|
5
|
|
Hard Salami, 1 slice
|
42
|
3.5
|
|
Turkey Pastrami, 1 oz
|
40
|
2
|
|
Smoked Pork, 1 link
|
265
|
22
|
|
Smoked Pork/Beef
|
229
|
21
|
|
Lean Roast Beef, 3 oz
|
225
|
13
|
|
Summer Sausage
|
80
|
7
|
|
Turkey breast meat, 1 slice
|
23
|
.5
|
|
Turkey Ham
|
73
|
3
|
|
Turkey luncheon loaf
|
43
|
3
|
|
Turkey roll, light & dark, 1 oz
|
84
|
4
|
|
Vienna sausage, 1 sausage
|
45
|
4
|
Milk
|
Calories
|
Fat
|
|
Buttermilk, 1 cup
|
99
|
2.5
|
|
CalciSkim, 1 cup
|
90
|
1
|
|
2% Chocolate, 1 cup
|
179
|
5
|
|
Whole Chocolate, 1 cup
|
208
|
8.5
|
|
Egg Nog, 1 cup
|
342
|
19
|
|
Whole Evaporated, 1/2 cup
|
169
|
9.5
|
|
Skim Evaporated, 1/2 cup
|
99
|
.5
|
|
Whole Goat milk, 1 cup
|
168
|
10
|
|
2% lowfat, 1 cup
|
121
|
5
|
|
Malted Milk, 1 cup
|
236
|
10
|
|
Instant non-fat dry, 1/3 cup
|
109
|
.5
|
|
Sheep Milk 1 cup
|
265
|
17.5
|
|
Skim milk, 1 cup
|
86
|
.5
|
|
Soy milk, 1 cup
|
79
|
5
|
|
Sweetened Condensed, 1 cup
|
985
|
27
|
|
Whole dry milk, 1/3 cup
|
218
|
11.5
|
|
Whole Milk, 1 cup
|
150
|
8.5
|
|
Chocolate Milkshakes, 1 cup
|
230
|
9
|
|
Vanilla Milkshake, 1 cup
|
230
|
9
|
|
Strawberry Milkshake, 1 cup
|
230
|
9
|
Fast Foods (before adding condiments)
|
Calories
|
Fat Grams
|
Burger King
|
|
|
|
Bacon Double Cheeseburger
|
510
|
31
|
|
French Fries
|
317
|
15
|
|
Hamburger
|
275
|
12
|
|
Onion Rings
|
16
|
16
|
|
Whopper
|
640
|
41
|
|
Whopper, Jr.
|
322
|
17
|
|
Chocolate Shake
|
320
|
12
|
|
Vanilla Shake
|
321
|
10
|
Kentucky Fried Chicken
|
|
|
|
Chicken breast, extra crispy
|
353
|
21
|
|
Chicken breast, original
|
257
|
14
|
|
Drumstick, extra crispy
|
173
|
11
|
|
Drumstick, original
|
147
|
9
|
|
Baked beans, 1 serving
|
105
|
1
|
|
Coleslaw, 1 serving
|
103
|
6
|
|
Biscuit
|
269
|
14
|
|
Mashed potatoes & gravy
|
62
|
1.5
|
|
Potato Salad
|
141
|
9.5
|
|
Chicken Nuggets, 1 nugget
|
46
|
3
|
Wendy's
|
|
|
|
Big Classic
|
470
|
25
|
|
Big Classic, double
|
680
|
39
|
|
Chili, regular size
|
240
|
8
|
|
Frosty, small
|
400
|
14
|
|
Potato w/broccoli & cheese
|
500
|
25
|
|
Kiddie Hamburger
|
200
|
9
|
McDonalds
|
|
|
|
Big Mac
|
570
|
35
|
|
Fillet of Fish
|
435
|
26
|
|
Egg McMuffin
|
340
|
16
|
|
McDLT
|
680
|
44
|
|
Quarter Pounder
|
427
|
23.5
|
|
Pancake w/butter & syrup
|
500
|
10.5
|
|
Chocolate Chip Cookies
|
342
|
16.5
|
|
Strawberry Shake
|
362
|
9
|
|
Cone
|
185
|
5.5
|
|
Cherry Pie
|
260
|
14
|
|
Apple Pie
|
253
|
14.5
|
Beverages
|
Calories
|
Fat Grams
|
|
8 oz Servings of Coffee, regular and decaf, unsweetened
|
5 |
0 |
| 8 oz serving, brewed, instant or regular tea,
unsweetened |
3 |
0 |
| Apple Juice |
80 |
0 |
| Orange Juice, 6 oz |
71 |
0 |
| Pineapple Juice |
98 |
0 |
| Grape Juice |
103 |
0 |
| Cranberry Juice Cocktail |
99 |
0 |
| Cranapple Juice |
130 |
0 |
| Prune Juice |
121 |
0 |
| Tomato Juice |
34 |
0 |
| Tomato Juice with no salt |
29 |
0 |
| V-8 Juice |
40 |
0 |
| Kool-aid, sweetened |
53 |
0 |
| Kool-aid, sugar free |
3 |
0 |
| Club Soda |
0 |
0 |
| Cream Soda |
190 |
0 |
| Ginger Ale |
116 |
0 |
| Orange Soda |
163 |
0 |
| Root Beer |
140 |
0 |
| Tonic Water |
125 |
0 |
| Beer |
146 |
0 |
| Light Beer |
100 |
0 |
| Wine |
85 |
0 |
| Champagne |
84 |
0 |
| Gin, Rum, Whiskey, Vodka |
83 |
0 |
Fruits
|
Calories
|
Fat Grams
|
|
Apples, each |
66 |
<1
|
| Apricots, 3 |
41 |
<1 |
| Avocados, 1 |
351 |
34 |
| Banana, 1 medium |
104 |
1 |
| Blueberries, 1/2 cup |
41 |
<1 |
| Blackberries, 1/2 cup |
37 |
<1 |
| Cherries, sour, 1/2 cup |
43 |
<1 |
| Cherries, sweet, 1/2 cup |
49 |
1 |
| Dates, 10 fruit |
228 |
<1 |
| Figs, 1 medium |
42 |
<1 |
| Grapefruit, 1/2 fruit |
37 |
<1 |
| Grapes, 1 oz |
17 |
<1 |
| Kiwi, 1 medium |
57 |
<1 |
| Mangoes, 1 medium |
129 |
1 |
| Melon, 1 cup |
57 |
<1 |
| Nectarines, 1 fruit |
70 |
1 |
| Oranges, 5 oz |
65 |
<1 |
| Peaches, 3 oz |
36 |
<1 |
| Pear, 1 medium |
98 |
<1 |
| Pineapple, 1/2 cup |
39 |
<1 |
| Plums, 3 oz |
46 |
1 |
| Pomegranate, 1 fruit |
104 |
<1
|
| Quince - 1 medium |
53 |
<1
|
| Tangerines, 1 fruit |
37 |
<1 |
All meats based on 3 oz servings, lean and trimmed of fat
|
Calories
|
Fat Grams
|
| Chicken, Dark Meat, skinless |
163 |
7 |
| Chicken, Light Meat, skinless |
142 |
3 |
| Chicken liver |
134 |
5 |
| Turkey, Dark meat, skinless |
159 |
5 |
| Turkey, Light meat, skinless |
133 |
3 |
| Duck, skinless |
171 |
10 |
| Goose, skinless |
201 |
11 |
| Beef Brisket |
205 |
11 |
| Chuck Roast |
199 |
9 |
| Ground Beef, regular |
246 |
18 |
| Ground Beef, Lean |
231 |
16 |
| Ground Beef, Extra Lean |
218 |
14 |
| Rib Roast, large end, 7-8 ribs |
198 |
12 |
| Rib roast, small end, 10-12 ribs |
191 |
10 |
| Round - Bottom |
189 |
8 |
| Round - Eye |
156 |
6 |
| Round - Full cut |
156 |
6 |
| Round - Tip |
162 |
6 |
| Round - Top |
162 |
5 |
| Short Ribs |
251 |
15 |
| Porterhouse Steak |
185 |
9 |
| Rib Eye Steak |
191 |
10 |
| Sirloin Steak |
177 |
7 |
| T-Bone Steak |
182 |
9 |
| Tenderloin Steak |
173 |
8 |
| Bacon, 3 slices |
109 |
9 |
| Canadian Bacon |
156 |
7 |
| Ham, Steak |
104 |
4 |
| Ham, Canned |
102 |
4 |
| Ham, Center slice |
173 |
11 |
| Salt Pork, cured, 1 oz |
212 |
23 |
| Pork Tenderloin |
141 |
4 |
| Blade cut |
237 |
16 |
| Pork Spareribs |
337 |
26 |
Fresh Vegetables, 1/2 cup
serving
|
Calories
|
Fat
Grams
|
| Artichokes |
50 |
<1 |
| Asparagus |
15 |
<1 |
| Green Beans |
22 |
<1 |
| Broccoli, 1 spear or 5 oz |
39 |
1 |
| Brussels Sprouts, 1 sprout |
11 |
1 |
| Green Cabbage |
11 |
<1 |
| Red Cabbage |
10 |
<1 |
| Carrots |
24 |
<1 |
| Cauliflower, 2 oz |
14 |
<1 |
| Celery, raw 1 stalk |
9 |
<1 |
| Corn, 1 Ear |
89 |
1 |
| Cucumber |
7 |
<1 |
| Eggplant |
14 |
<1 |
| Green Pepper, 1 medium |
20 |
<1 |
| Red Pepper, 1 medium |
20 |
<1 |
| Leeks, 1/4 cup |
16 |
<1 |
| Lettuce, Iceberg |
4 |
<1
|
| Lettuce, Romaine |
4 |
<1
|
| Mushrooms |
10 |
0 |
| Okra |
25 |
<1
|
| Onions |
27 |
<1
|
| Peas |
63 |
<1
|
| Potatoes, 5 oz Sweet |
162 |
<1
|
| White Baked Potato |
155 |
<1
|
| White Boiled Potato |
125 |
<1
|
| Radishes, 1 oz |
4 |
<1
|
| Spinach |
6 |
<1
|
| Squash - Acorn |
57 |
1 |
| Squash - Butternut |
41 |
<1
|
| Squash - Spaghetti |
21 |
<1
|
| Squash - Summer |
18 |
<1
|
| Squash - Zucchini |
9 |
<1
|
| Tomatoes |
30 |
<1
|
| Water Chestnuts, 1oz |
30 |
<1
|
Beans, per 1/2 cup serving,
cooked
|
Calories
|
Fat Grams
|
|
Black Beans |
113 |
1 |
|
Chickpeas |
134 |
2 |
| Cow Peas |
99 |
1 |
| Fava beans |
90 |
1 |
| Great Northern Beans |
105 |
1 |
| Kidney Beans |
113 |
<1 |
| Lentils |
115 |
<1 |
| Lima Beans - baby |
115 |
<1 |
| Lima Beans - Large |
109 |
<1 |
| Pigeon peas |
102 |
<1 |
| Pinto Beans |
117 |
<1 |
| Split peas |
116 |
<1 |
| Tofu (soybean curd) |
61 |
4 |
Nuts - per 1
oz
serving
|
Calories
|
Fat grams
|
| Almonds - dry roasted, unblanched without
salt |
166 |
15 |
| Almonds - oil roasted, blanched without
salt |
174 |
16 |
| Cashews - dry roasted without salt |
163 |
13 |
| Cashews - oil roasted without salt |
163 |
14 |
| Hazelnuts - dry roasted without salt |
188 |
19 |
| Hazelnuts - oil roasted without salt |
188 |
19 |
| Macadamia - oil roasted without salt |
204 |
22 |
| Peanuts - dry roasted without salt |
166 |
14 |
| Peanuts - oil roasted without salt |
165 |
14 |
| Pecans - dry roasted without salt |
187 |
18 |
| Pecans - oil roasted without salt |
194 |
20 |
| Pine Nuts |
146 |
14 |
| Pistachios - dry roasted without salt |
172 |
15 |
| Walnuts - Black |
170 |
16 |
| Walnuts - English |
180 |
18 |
Dairy Cheese per 1 oz
serving
|
Calories
|
Fat Grams
|
| American |
106 |
9 |
| Blue |
100 |
8 |
| Brie |
95 |
8 |
| Camembert |
85 |
7 |
| Cheddar |
114 |
9 |
| Colby |
112 |
9 |
| Cottage Cheese, 1/2 cup 1% |
82 |
1 |
| Cottage Cheese, 1/2 cup 2% |
102 |
2 |
| Cottage Cheese, 1/2 cup creamed |
109 |
5 |
| Cottage Cheese, 1/2 cup dry curd |
62 |
<1 |
| Edam |
101 |
8 |
| Feta |
75 |
6 |
| Gouda |
101 |
8 |
| Gruyere |
117 |
9 |
| Jarlsberg |
100 |
7 |
| Mascarpone |
128 |
13 |
| Monterey Jack |
106 |
9 |
| Mozzarella |
80 |
6 |
| Muenster |
104 |
9 |
| Parmesan, grated 1 tablespoon |
29 |
2 |
| Parmesan, grated 1 oz |
129 |
9 |
| Provolone |
100 |
8 |
| Ricotta, 1/2 cup part skim milk |
170 |
10 |
| Ricotta, 1/2 cup whole milk |
214 |
16 |
| Romano, grated 1 tablespoon |
23 |
2 |
| Roquefort |
105 |
9 |
| Swiss |
107 |
8 |
Bread
|
Calories
|
Fat Grams
|
|
Bagel, 1 medium |
200 |
2 |
| Corn bread, homemade, 1 piece |
200 |
4 |
| Hot dog/Hamburger bun, 1 bun |
115 |
2 |
| French bread, 1 slice |
100 |
1 |
| Bran bread, light, 1 slice |
40 |
<1 |
| Bran bread, regular, 1 slice |
90 |
2 |
| Hard roll, 1 medium |
155 |
2 |
| Rye bread, 1 slice |
65 |
1 |
| White bread, 1 slice |
70 |
1 |
| Graham crackers, 2 crackers |
60 |
1 |
| Melba toast, 1 piece |
20 |
<1 |
| Saltine crackers, 4 crackers |
50 |
1 |
| 1 blueberry muffin, 1 medium |
135 |
5 |
| 1 bran muffin, 1 medium |
125 |
6 |
| 1 corn muffin, 1 medium |
145 |
5 |
| 1 English muffin, 1 medium |
140 |
1 |
| French toast, 1 slice |
155 |
7 |
Pasta and
Rice
|
Calories
|
Fat Grams
|
| Egg noodles, 1 cup |
200 |
2 |
| Macaroni, 1 cup soft |
115 |
<1 |
| Macaroni, 1 cup firm |
190 |
1 |
| Spaghetti, 1 cup firm |
190 |
1 |
| Spaghetti, 1 cup soft |
155 |
1 |
| Rice, Brown 1/2 cup |
115 |
1 |
| Rice, White 1/2 cup |
110 |
<1 |
Cereals
|
Calories
|
Fat Grams
|
| All Bran, 1/3 up |
70 |
1 |
| Cheerios, 1¼ cup |
110 |
2 |
| Corn flakes, 1¼ cup |
110 |
<1 |
| Cream of Wheat |
105 |
<1 |
| 40% Bran flakes 3/4 cup |
95 |
1 |
| Fruit loops, 1 cup |
110 |
1 |
| Granola, 1/3 cup |
125 |
5 |
| Grape Nuts |
100 |
<1 |
| Oatmeal, 3/4 cup |
108 |
2 |
| Product 19, 3/4 cup |
110 |
<1 |
| Puffed Rice, 1 cup |
55 |
<1 |
| Raisin Bran, 3/4 cup |
90 |
1 |
| Rice Krispies, 1 cup |
110 |
<1 |
| Shredded wheat, 2/3 cup |
100 |
1 |
| Special K, 1 1/3 cup |
110 |
<1 |
| Sugar frosted flakes, 3/4 cup |
110 |
<1 |
| Total, 1 cup |
100 |
1 |
| Wheaties, 1 cup |
100 |
1 |
Fish &
Shellfish
|
Calories
|
Fat Grams
|
| Abalone, fried 3 oz |
160 |
5.9 |
| Anchovy, canned in oil, 5 pieces |
45 |
2 |
| Anchovy paste, 1 teaspoon |
15 |
.9 |
| Bass, baked 4 oz |
285 |
20 |
| Bluefish, 3 oz |
135 |
4 |
| Carped, cooked 3 oz |
140 |
6 |
| Catfish, breaded and fried 3 oz |
195 |
11.5 |
| Caviar, black or red, 1 tablespoon |
40 |
3 |
| Clams raw, 2 medium |
25 |
1 |
| Cod, 3 oz |
100 |
3 |
|
Crab, soft shelled, 1 medium fried |
215 |
13 |
| Crab, steamed, 3 oz |
80 |
2 |
| Crabmeat, canned 3 oz |
85 |
2 |
| Crayfish, steamed, 3 oz |
100 |
1.3 |
| Eel, baked, 3 oz |
200 |
12.5 |
| Flatfish, baked 3 oz |
100 |
1.5 |
| Flounder, 3 oz |
100 |
6 |
| Frog legs, raw, 3.5 oz |
75 |
.4 |
| Gefiltefish, 1 piece |
35 |
.6 |
| Grouper, broiled, 3 oz |
100 |
1 |
| Haddock, baked, 3 oz |
95 |
.9 |
| Herring, pickled, 3 oz |
190 |
13 |
| Kingfish, cooked, 3.5 oz |
255 |
13.5 |
| Lobster tail, one medium, steamed |
100 |
1 |
| Mackerel, 3 oz |
215 |
15 |
| Mussels, 3 oz, steamed |
80 |
2 |
| Ocean Perch, baked, 3 oz |
105 |
1.9 |
| Octopus, raw, 3 oz |
70 |
1 |
| Orange Roughy, raw |
105 |
6 |
| Oysters, 3 oz, raw |
55 |
1 |
| Perch, baked, 3 oz |
100 |
1 |
| Pike, baked, 3 oz |
95 |
1 |
| Pike, walleye, raw, 3 oz |
80 |
1 |
| Pollack, baked, 3 oz |
95 |
1 |
| Salmon, 3 oz |
150 |
7 |
| Salmon, canned, 3 oz |
150 |
7 |
| Sardines, 3 oz, canned in oil |
175 |
9 |
| Scallops, 3 oz, steamed |
95 |
1 |
| Shark, raw, 3 oz |
110 |
3.9 |
| Shrimp, 7 medium |
200 |
10 |
| Smelt, raw, 3 oz |
100 |
0 |
| Snails, raw, 3.5 oz |
90 |
1.5 |
| Snapper, baked, 3 oz |
110 |
1.5 |
| Sole, fillet, frozen |
85 |
1 |
| Squid (Calamari), Fried, 3 oz |
150 |
6.5 |
| Sunfish, raw, 3 oz |
75 |
.5 |
| Swordfish, 3 oz |
150 |
7 |
| Trout, 3 oz |
215 |
14 |
| Tuna, 3 oz, canned in oil |
165 |
7 |
| Tuna, 3 oz, canned in water |
135 |
1 |
| Turtle, raw, 3.5 oz |
90 |
.5 |
| Whitefish, raw, 3 oz |
115 |
5 |
| Whitefish, smoked, 3 oz |
95 |
.9 |
Desserts
|
Calories
|
Fat Grams
|
| Angel Food Cake, 1/12 Cake |
125 |
<1 |
| Carrot Cake w/ Cream Cheese Frosting, 1/16
Cake |
385 |
21 |
| Cheesecake, Plain 1/12 Cake |
280 |
18 |
| Chocolate w/ icing, 1/12 cake |
235 |
8 |
| Danish, plain, 1 medium |
220 |
12 |
| Yeast Doughnut, 1 medium |
235 |
13 |
| Pound Cake, 1/17 loaf |
120 |
5 |
| Spice Cake w/icing, 1/16 cake |
270 |
8 |
| Animal Crackers, 15 crackers |
120 |
3 |
| Brownie with nuts and frosting one small
piece |
100 |
4 |
| Butter cookie, 1 small |
25 |
1 |
| Chocolate Chip cookie, 1 med. |
45 |
2 |
| Fig Bar, 1 bar |
55 |
1 |
| Gingersnaps, 2 small |
50 |
1 |
| Marshmallow w/chocolate coating, 1 cookie |
55 |
2 |
| Oatmeal-Raisin cookie, 1 med |
60 |
2 |
| Sandwich Cookie, 1 medium |
50 |
2 |
| Sugar Cookie, 1 medium |
60 |
3 |
| Chocolate Ice Cream, 1/2 cup |
150 |
8 |
| Ice-Cream Sandwich, 1 medium |
165 |
6 |
| Ice Milk, Vanilla, 1/2 cup |
90 |
3 |
| Sherbet, 1/2 cup |
135 |
2 |
| Tofu Frozen Dessert, 1/2 cup |
220 |
13 |
| Vanilla Bar w/ Chocolate coating, 1 bar |
160 |
7 |
| Vanilla ice cream, 16% fat, 1/2 cup |
175 |
12 |
| Apple Pie, 1/6 of a 9" pie |
405 |
18 |
| Banana-custard Pie, 1/6 pie |
335 |
14 |
| Blueberry Pie, 1/6 pie |
380 |
17 |
| Cherry Pie, 1/6 pie |
410 |
18 |
| Lemon-Meringue Pie, 1/6 pie |
355 |
14 |
| Mincemeat Pie, 1/6 pie |
430 |
18 |
| Pecan Pie, 1/6 pie |
575 |
32 |
| Pumpkin Pie, 1/6 pie |
320 |
17 |
| Butterscotch Pudding, 1/2 cup |
170 |
4 |
| Chocolate Pudding, 1/2 cup |
150 |
4 |
| Custard Pudding, 1/2 cup |
150 |
8 |
| Rice Pudding, 1/2 cup |
155 |
4 |
| Tapioca Pudding, 1/2 cup |
145 |
4 |
Eggs
|
Calories
|
Fat Grams
|
| Egg, Boiled, 1 large |
80 |
6 |
| Egg, Fried, 1 large |
95 |
7 |
| Egg Scrambled, 1 large |
110 |
8 |
| Egg White, 1 large |
15 |
<1 |
| Egg Yolk, 1 large |
65 |
6 |
| Goose Egg, 1 |
130 |
9.7 |
| Quail Egg, 1 |
270 |
19.5 |
| Turkey Egg, 1 |
14 |
1 |
Canned & Bottled Fruit - Servings on each
|
Calories
|
Fat Grams
|
| Applesauce - Sweetened - 1/2 cup |
98 |
<1 |
| Applesauce - Unsweetened - 1/2
cup |
53 |
<1 |
| Apricots - heavy syrup, 3 halves |
70 |
1 |
| Apricots - In juice, 3 halves |
40 |
0 |
| Apricots - In water, 3 halves |
22 |
<1 |
| Blueberries in heavy syrup - 1/2
cup |
114 |
<1 |
| Cherries (sour) - In heavy syrup
1/2 cup |
118 |
<1 |
| Cherries (sour) - in light syrup
1/2 cup |
96 |
<1 |
| Cherries (sour) - in water 1/2
cup |
45 |
<1 |
| Cherries (sweet) - in heavy syrup
1/2 cup |
109 |
<1 |
| Cherries (sweet) - in juice 1/2
cup |
68 |
0 |
| Cherries (sweet) - in light syrup
1/2 cup |
86 |
<1 |
| Cherries (sweet)- in water 1/2
cup |
58 |
<1 |
| Figs - in heavy syrup, 3 medium |
75 |
<1 |
| Figs - in light syrup, 3 medium |
58 |
<1 |
| Figs - In water, 3 medium |
42 |
<1 |
| Fruit Cocktail - in heavy syrup
1/4 cup |
94 |
<1 |
| Fruit Cocktail - in juice 1/4 cup |
58 |
0 |
| Fruit Cocktail - in light syrup
1/4 cup |
72 |
<1 |
| Fruit Cocktail - in water 1/4 cup |
40 |
<1 |
| Grapefruit Sections - in juice
1/2 cup |
47 |
<1 |
| Grapefruit Sections - light syrup
1/2 cup |
77 |
<1 |
| Grapes - in heavy syrup 1/2 cup |
95 |
0 |
| Grapes - in water 1/2 cup |
50 |
0 |
| Mandarin Oranges in juice 1/4 cup |
46 |
0 |
| Peaches - in heavy syrup 1/4 cup |
95 |
<1 |
| Peaches - in juice 1/4 cup |
53 |
0 |
| Peaches - in light syrup 1/4 cp |
69 |
0 |
| Peaches - in water 1/4 cup |
30 |
<1 |
| Pears - in heavy syrup, 1 half |
58 |
<1 |
| Pears - in juice, 1 half |
38 |
<1 |
| Pears - in light syrup, 1 half |
45 |
0 |
| Pears -water, 1 half |
22 |
0 |
| Pineapple, heavy syrup 1/2 cup |
101 |
<1 |
| Pineapple - light syrup 1/2 cup |
66 |
<1 |
| Pineapple - in juice 1/2 cup |
75 |
<1 |
| Pineapple - in water 1/2 cup |
40 |
<1 |
| Plums - heavy syrup, 3 medium |
116 |
<1 |
| Plums - light syrup, 3 medium |
80 |
<1 |
| Plums - in juice, 3 medium |
55 |
0 |
| Plums - in water, 3 medium |
40 |
0 |
Dried Fruit
|
Calories
|
Fat Grams
|
| Apples, 10 rings |
155 |
<1 |
| Apricots, 10 halves |
83 |
<1 |
| Currants, 1/4 cup |
102 |
<1 |
| Dates, 10 medium |
228 |
<1 |
| Figs, 2 medium |
95 |
<1 |
| Peaches, 5 halves |
156 |
1 |
| Pears, 5 halves |
230 |
1 |
| Prunes, 5 medium |
100 |
<1 |
| Raisins, 1/4 cup |
127 |
<1 |
Condiments, 1 Tablespoon
|
Calories
|
Fat Grams
|
| Horseradish, prepared |
10 |
0 |
| Ketchup, regular |
16 |
<1 |
| Ketchup, low sodium |
16 |
<1 |
| Mayonnaise |
100 |
11.2 |
| Mayonnaise, Safflower/Soybean |
99 |
11 |
| Mayonnaise, Soybean |
99 |
11 |
| Miracle Whip, regular |
69 |
6.9 |
| Miracle Whip, Lite |
44 |
3.9 |
| Mustard, Grey Poupon-1 tsp |
6 |
0 |
| Horseradish mustard, 1 tsp |
5 |
<1 |
| Yellow mustard, 1 tsp |
4 |
<1 |
| Pickles, 1 dill |
12 |
<1 |
| Pickles, 1 sour |
4 |
<1 |
| Pickles, 1 sweet |
41 |
<1 |
| Relish, dill |
3 |
<1 |
| Relish, sweet |
21 |
<1 |
| Salsa |
10 |
0 |
| Soy Sauce, regular |
10 |
0 |
| Soy sauce, lite |
10 |
0 |
Packaged Gravies, 2 oz servings
|
Calories
|
Fat Grams
|
| Heinz, Home Style, Brown |
25 |
1 |
| Heinz, Home Style, Chicken |
30 |
2 |
| Heinz, Home Style, Turkey |
25 |
1 |
| McCormick Gravy Mix, Brown |
23 |
1 |
| McCormick, Chicken |
22 |
<1 |
|
McCormick, Mushroom |
19 |
1 |
| McCormick, Onion |
22 |
1 |
| McCormick, Turkey |
22 |
1 |
Sauces, 1 Tablespoon
|
Calories
|
Fat Grams
|
| Chili Sauce |
15 |
0 |
| Cocktail Sauce |
14 |
0 |
| Cranberry Sauce |
40 |
0 |
| Healthy Choice BBQ sauce |
15 |
0 |
| Hollandaise sauce, prepackaged |
137 |
13 |
| Hunt's BBQ sauce |
20 |
<1 |
| Kikkoman, Sweet & Sour |
19 |
0 |
| Teriyaki Baste & Glaze |
24 |
0 |
| Teriyaki sauce |
15 |
0 |
| Teriyaki sauce, lite |
15 |
0 |
| A-1 Steak Sauce |
12 |
0 |
| Heinz 57 Steak Sauce |
10 |
0 |
| Sweet & Sour Duck Sauce |
25 |
<1 |
| Tabasco Sauce, 1 tsp |
0 |
0 |
| Old El Paso Taco Sauce |
5 |
<1 |
| Heinz Tartar Sauce |
70 |
7 |
| Worcestershire Sauce, 1 tsp |
4 |
0 |
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