https://www.youtube.com/channel/UCeE6InQhCElhUPvLZ6T4ZsA




Calorie Food Chart
Are you counting calories in order to lose weight?
Here's a quick chart to help make better choices. 
  




BREADS
(Calorie Count based on One-slice)
  • Bagel: 165
  • Cracked-wheat: 65
  • French: 70
  • Italian: 70
  • Pita (white): 125
  • Pita (whole-wheat): 115
  • Pumpernickel: 60
  • Raisin: 70
  • Rye: 65
  • White: 65
  • Whole-wheat: 60
ROLLS
  • Croissant (plain): 230
  • Dinner roll: 85
  • Hotdog/ Hamburger: 130
  • Hard roll: 155
  • Grinder roll (1/2- 6"): 145


OTHER BAKED GOODS
(Calorie Count based on One Serving Size)
  • Biscuit: 115
  • Banana: 150
  • Coffeecake: 100
  • Cornbread: 100
  • Danish: 395
  • Doughnut (plain): 245
  • English muffin: 130
  • Blueberry muffin: 165
  • Corn muffin: 125
  • Pancake (5" plain): 90
  • Toaster pastry: 210
  • Waffle (7" plain): 205
CEREALS
(Calorie Count based on Cereal Only)
  • All-bran (1/2 cup): 70
  • Bran Flakes (2/3 cup): 90
  • Cheerios (1 cup): 110
  • Corn Flakes (1 cup): 110
  • Corn grits (3/4 cup): 110
  • Corn Pops (1 cup): 105
  • Cream of Wheat (3/4 cup): 100
  • Frosted Flakes (3/4 cup): 110
  • Frosted Mini-Wheats (3/4 cup): 100
  • Grape-Nuts flakes (3/4 cup): 100
  • Honey Smacks (3/4 cup): 105
  • Nature Valley (1/4 cup) 130
  • Oatmeal (3/4 cup): 110
  • Raisin Brain (1/2 cup): 85
  • Rice Chex (3/4 cup): 110
  • Rice Krispies (1 cup): 110
  • Shredded Wheat (1/2 cup): 100
  • Special K (1-1/4 cup): 110
  • Total (3/4 cup): 100
  • Wheaties (1 cup): 100
PASTA and RICE
  • Macaroni (1/2 cup): 75
  • Noodles (1/2 cup): 100
  • Rice (brown 1/2 cup): 115
  • Rice (instant 1/2 cup): 90
  • Rice (white 1/2 cup): 110
  • Spaghetti (1/2 cup): 75
CRACKERS 
  • Cheese (10-1" square): 50
  • Graham (2- 2 1/2" square): 55
  • Oyster (10): 45
  • Saltines (2): 25
  • Whole-wheat (2): 30                                                                                                                        
FRUITS and JUICES (Raw Fruit)
  • Apple: 80
  • Applesauce (1/2 cup unsweetened): 50
  • Applesauce (1/2 cup sweetened): 95
  • Apricots (1/2 cup): 50
  • Avocados (8 oz California varieties): 140
  • Avocados (16 oz Florida varieties): 245
  • Bananas (medium size): 105
  • Blueberries (1/2 cup): 40
  • Cantaloup (medium size): 60
  • Cherries (1/2 cup): 40
  • Cranberry Juice (1/4 cup): 105
  • Dates (5): 115
  • Fruit Cocktail (1/2 cup): 90
  • Grapefruit (1/2): 40
  • Grapes (1/2 cup): 55
  • Honeydew Melon (1/2 cup): 30
  • Kiwi (medium size): 45
  • Nectarines (medium size): 65
  • Orange (medium size): 60
  • Peaches (1/2 cup): 40
  • Pears (medium size): 100
  • Pineapple (1/2 cup): 40
  • Plantains (1/2 cup): 110
  • Plums (medium size): 35
  • Prunes (1/2 cup dried): 130
  • Raisins (1/2 oz): 40
  • Raspberries (1/2 cup): 30
  • Rhubarb (1/2 cup): 140
  • Strawberries (1/2 cup): 25
  • Tangerines (medium size): 35
  • Watermelon (one slice 1 1/4 pound): 90
  • Watermelon (1/2 cup): 25
  • Apple Juice or Cider (6 oz): 85
  • Apricot Nectar (6 oz): 105
  • Cranberry Juice (6 oz): 110
  • Grape Juice (6 oz): 115
  • Grapefruit (6 oz): 70
  • Lemon Juice (1 tbsp): 5
  • Lime Juice (1 tbsp): 5
  • Orange Juice (6 oz): 85
  • Pineapple Juice (6 oz): 105
  • Prune Juice (6 oz): 135
VEGETABLES
(Calorie Count based on Cooked Raw Vegetables)
  • Alfalfa Sprouts (1/2 cup): 5
  • Artichoke (1/2 cup): 55
  • Asparagus (1/2 cup): 20
  • Beans (1/2 cup Lima): 110
  • Beans (1/2 cup Snap): 25
  • Bean Sprouts (1/2 cup raw): 15
  • Bean Sprouts (1/2 cup cooked): 30
  • Beets (1/2 cup): 25
  • Beet Greens (1/2 cup): 20
  • Broccoli (1/2 cup): 25
  • Brussels Sprouts (1/2 cup): 30
  • Cabbage (1/2 cup): 10
  • Coleslaw (1/2 cup): 70
  • Carrots (1/2 cup): 35
  • Cauliflower (1/2 cup): 20
  • Celery (1/2 cup): 10
  • Chives (1 tbs): Trace
  • Collards (1/2 cup): 10
  • Corn (1/2 cup or 5" cob): 85
  • Cucumbers (6-8 slices): 10
  • Eggplant (1/2 cup): 15
  • Kale (1/2 cup): 20
  • Lettuce (1 cup iceberg): 5
  • Mushrooms (1/2 cup): 20
  • Mustard Greens (1/2 cup): 10
  • Okra (3" pods fried): 115
  • Okra (1/2 cup): 30
  • Onions (2 tbsp): 5
  • Onions (1/2 cup): 30
  • Onion Rings (2- 3"): 80
  • Peas (1/2 cup): 65
  • Peppers (red, green, sweet 1/2 cup): 20
  • Potatoes (1/2 boiled): 105
  • Potatoes (1/2 cup cooked w/ skin): 220
  • Pumpkin (1/2 cup): 30
  • Radishes (4-medium): 5
  • Sauerkraut (1/2 cup heated): 15
  • Spinach (1 cup raw): 5 
  • Spinach (1/2 cup cooked): 20
  • Squash (1/2 cup raw summer): 10
  • Squash (1/2 cup cooked summer): 20
  • Squash (1/2 cup baked winter): 40
  • Squash (1/2 cup boiled winter): 45
  • Sweet Potatoes (baked 5 x 2 inch): 115
  • Tomatoes (1/2 cup): 25
  • Tomato Sauce (1/2 cup): 35
  • Turnips (1/2 cup):15
  • Turnip Greens (1/2 cup): 15
VEGETABLE JUICE
(Calorie Count based on 6 oz or 3/4 cup Serving Size)
  • Tomato Juice: 30
  • Vegetable Juice: 35
MEAT, POULTRY, FISH 
(Calorie Count based on 3 ounce Serving Size)
  • Corned Beef: 210
  • Ground Beef: 245
  • Ground Beef Lean: 230
  • Ground Beef Extra Lean: 215
  • Oven Cooked Roast (lean/fat) : 225
  • Pot Roast (lean/fat): 330
  • Sirloin Steak (lean/fat): 240
  • Veal Cutlet: 185
  • Ground Lamb: 305
  • Leg of Lamb: 235
  • Shoulder Chop Lamb: 285
  • Ham (canned): 160
  • Ham (cured): 205
  • Pork Chop (lean/fat): 270
  • Bacon (3 slices): 140
  • Bologna (2 slices): 180
  • Bologna (2 slices chicken/turkey): 115
  • Hot Dog (beef/pork): 150
  • Hot Dog (chicken/turkey): 110
  • Ham (2 slices lunch meat):140
  • Pork Sausage (2 oz): 100
  • Salami (2 slices lunch meat): 140
  • Chicken (medium breast fried):160
  • Chicken (medium drumstick): 365
  • Chicken (medium thigh): 110
  • Chicken (roasted 1/2 medium breast): 140
  • Chicken (roasted medium drumstick): 75
  • Turkey (roasted 3 oz light meat): 135
  • Turkey (roasted 3 oz dark meat): 165
  • Clams (canned 3 oz): 80
  • Crab meat (canned 3 oz): 85
  • Cod (breaded fried 3 oz): 180
  • Fish (battered fried 3 oz): 185
  • Fish Sticks (3): 175
  • Flounder (baked/broiled): 115
  • Haddock (baked/broiled): 110
  • Oysters (3 large fried): 155
  • Salmon (baked/broiled): 145
  • Salmon (canned 1/2 cup): 125
  • Sardines (canned in oil 3 oz): 175
  • Shrimp (canned): 100
  • Shrimp (5 lg. fried / 8 med. fried): 210
  • Tuna (light drained oil): 170
  • Tuna (light drained water): 110
EGGS
  • Deviled (one large): 125
  • Fried (one large): 95
  • Hard or Soft cooked (one large): 80
  • Omelet (one large w/ milk): 105
  • Poached (one large): 80
  • Scrambled (one large w/ milk): 105
BEANS
  • Baked Beans (1/2 cup): 155
  • Black-eyed Peas (drained cooked 1/2 cup): 95
  • Chickpeas (drained cooked 1/2 cup): 150
  • Lima (drained cooked 1/2 cup): 105
  • Pinto (drained cooked 1/2 cup): 95
  • Red Kidney (canned 1/2 cup): 110
  • White Navy (drained cooked 1/2 cup): 120
NUTS and SEEDS
  • Almonds (1 oz): 165
  • Cashews (1 oz): 160
  • Coconut (dried 2 tbsp): 45
  • Mixed Nuts (1 oz dry-roasted): 165
  • Mixed Nuts (1 oz oil-roasted): 175
  • Peanuts (1 oz dry or oil-roasted): 165
  • Peanut Butter (2 tbsp): 190
  • Pecans (1 oz): 185
  • Pistachio (1 oz dry-roasted): 170
  • Sesame Seeds (1 tbsp): 50
  • Sunflower Seeds (2 tbsp): 105
  • Walnuts (1 oz): 170




CONDIMENTS
  • Olives (3 large green): 15
  • Pickles (4" dill): 5
  • Pickles (2 1/2" sweet gherkin): 20
  • Relish (1 tbsp): 20
  • Soy Sauce (1 tbsp): 10
  • Steak Sauce (1 tbsp): 10
  • Tartar Sauce (1 tbsp): 75
MILK, YOGURT, and CHEESE
  • Buttermilk (1 cup): 100
  • Low fat 1% Milk (1 cup): 105
  • Low fat 2% Milk (1 cup): 120
  • Skim (1 cup): 85
  • Whole (1 cup): 150
  • Condensed Milk (sweetened 1/2 cup): 490
  • Evaporated Milk (whole 1/2 cup): 170
  • Evaporated Milk (skim 1/2 cup): 100
  • Chocolate Milk (2% 1 cup): 180
  • Chocolate Milk (whole 1 cup): 210
  • Eggnog (1 cup): 345
  • Malted Milk (whole milk 1 cup): 210
  • Malted Milk (whole milk chocolate 1 cup): 200
  • Shake (10 oz chocolate): 360
  • Shake (10 oz vanilla): 355
  • Low-fat Yogurt (8 oz plain): 145
  • Low-fat Yogurt (8 oz flavored): 195
  • Low-fat Yogurt (8 oz fruit): 230
  • Nonfat Yogurt (8 oz plain): 125
  • Whole Milk Yogurt (8 oz plain): 140
  • Whole Milk Yogurt (8 oz flavored): 230
  • Whole Milk Yogurt (8 oz fruit): 270
  • American Cheese (1 oz): 105
  • Blue Cheese (1/4 cup): 120
  • Brick Cheese (1 oz): 105
  • Cheddar (1 oz): 115
  • Colby (1 oz): 110
  • Cottage Cheese (1/2 cup creamed): 110
  • Cottage Cheese (1/2 cup low fat): 100
  • Cottage Cheese (1/2 cup dry curd): 60
  • Cream Cheese (1 oz): 100
  • Gouda (1 oz): 100
  • Feta (1/4 cup): 90
  • Mozzarella (1 oz): 80
  • Muenster (1 oz): 105
  • Parmesan (1 oz): 25
  • Provolone (1 oz): 100
  • Swiss (1 oz): 105
  • Swiss (1 oz sliced process): 95


DISHES and FAST FOODS
  • Bean Salad (sweet-sour dressing 1/2 cup): 70
  • Beef and Vegetable Stew (1 cup): 175
  • Chili with Beans (1 cup): 305
  • Egg Roll (meat): 120
  • Fried Rice (meat 1 cup): 290
  • Lasagna (8" square piece): 330
  • Macaroni and Cheese (1 cup): 515
  • Potpie (8 oz beef): 540
  • Potpie (8 oz chicken): 495
  • Quiche Lorraine (1/8 of 8" quiche): 470
  • Spaghetti w/ Tomato Sauce (1 cup): 310
  • Breakfast Sandwich (egg, cheese, bacon): 385
  • Cheeseburger  (ketchup, mustard, lettuce, tomato, pickle)                     
  • Calories for 2oz patty: 360  and 4 oz patty: 565
  • Enchilada (beef w/ cheese): 325
  • Fish Sandwich (1 3/4 oz fried): 525
  • Hamburger Sandwich                                            
  • (ketchup, mustard, lettuce, tomato, pickle, onion) 
  • Calories for 2 oz burger: 280     and    4 oz: 510   
  • Pizza (1/8 of 15" cheese): 255
  • Pizza (1/8 of 15" pepperoni): 325
  • Roast Beef Sandwich (2.5 oz): 345
  • Taco (small meat): 370
  • Taco (large meat): 570

SOUPS
  • Bean with Bacon (1 cup): 170
  • Beef Bouillon (1 cup): 15
  • Beef Noodle (1 cup): 85
  • Chicken Broth (1 cup): 40
  • Chicken Noodle (1 cup): 75
  • Chicken Rice (1 cup): 60
  • Clam Chowder (1 cup water): 80  
  • Clam Chowder (1 cup skim milk): 130
  • Clam Chowder (1 cup whole milk): 165
  • Cream of Broccoli (1 cup): 235
  • Cream of Chicken (1 cup water): 115
  • Cream of Chicken (1 cup skim milk): 160
  • Cream of Chicken (1 cup whole milk): 165
  • Cream of Broccoli (1 cup): 235
  • Cream of Chicken (1 cup water): 115
  • Cream of Chicken (1 cup skim milk): 160   
  • Cream of Chicken (1 cup whole milk): 190
  • Cream of Mushroom (1 cup water): 130
  • Cream of Mushroom (1 cup skim milk): 170
  • Cream of Mushroom (1 cup whole milk): 205
  • Minestrone (1 cup): 80
  • Pea (1 cup green): 165
  • Pea (1 cup split w/ ham): 195
  • Tomato (1 cup water): 85
  • Tomato (1 cup skim milk): 130
  • Tomato (1 cup whole milk): 160
  • Vegetable (1 cup w/ beef, chicken, turkey): 80

DEHYDRATED SOUPS
  • Chicken Noodle: 35
  • Onion: 25
  • Tomato Vegetable: 55

CAKES
  • Angel Food Cake (w/out frosting 1/16 of 10"): 145
  • Boston Cream Pie (1/12 of 8"): 225
  • Carrot Cake (cream cheese 1/16 of 8"): 340
  • Cheese Cake (1/12 of 9"): 405
  • Devil's Food (chocolate frosting 1/16 of 8'): 285
  • Gingerbread (1/9 of 8"): 240
  • Pound Cake (1/16 of 9" w/out frosting): 220
  • Chocolate Cupcakes     (2 3/4" w/ chocolate frosting): 155
  • Not Chocolate Cupcake   (2 3/4" w/ chocolate frosting): 170
  •  Sponge Cake (w/out frosting 1/16 of 10"): 145
  • Yellow Cake  (w/out frosting 1/16 of tube cake): 145
  • Yellow Cake (w/ chocolate frosting): 290
  • Brownie (w/ nuts 2" square): 130
  • Brownie (w/ nuts frosting 2" square): 175
  • Chocolate Chip Cookie (2"): 50
  • Fig Bars (1 1/2" square): 55
  • Oatmeal Cookie (w/ raisins 2 5/8"): 60
  • Peanut Butter Cookie (2 5/8"): 80
  • Sandwich Cookie (chocolate/vanilla 1 1/2"): 55
  • Shortbread Cookie (2"): 75
  • Sugar Cookie (2 1/2"): 70  
  • Vanilla Wafer (one): 20

PIES
  • Chocolate Cream (1/8 slice 9"): 405
  • Custard (1/8 slice 9"): 285
  • Lemon Meringue (1/8 slice 9"): 340
  • Pecan (1/8 slice 9"): 485
  • Pumpkin (1/8 9"): 330
  • Strawberry (1/8 slice 9"): 385
  • Apple (1/8 slice 9" two-crust): 455
  • Blueberry (1/8 slice 9" two-crust): 410
  • Cherry or Peach (1/8 slice 9" two-crust): 405

MILK-BASED DESSERTS
  • Custard (baked 1/2 cup): 130
  • Ice Cream (1/2 cup 10% fat) : 135
  • Ice Cream (1/2 cup 16% fat): 175
  • Soft Serve (1/2 cup): 115
  • Sherbet (1/2 cup): 135
  • Yogurt (1/2 cup): 105

PUDDINGS
(1/2 cup w/ whole milk)
  • Chocolate (instant & regular): 160
  • Chocolate Mousse: 190
  • Rice: 160
  • Tapioca: 130
  • Vanilla (instant): 150
  • Vanilla (regular): 140

OTHER DESSERTS
  • Gelatin Dessert (1/2 cup plain): 70
  • Popsicle (3 fluid ounces): 70
  • Cheese Puffs (10 pieces): 85
  • Corn Chips (10 pieces): 95
  • Popcorn (1 cup air-popped): 30
  • Popcorn (1 cup oil-popped): 65
  • Potato Chips (10 chips): 105
  • Pretzels (2 1/2" sticks 10 pieces): 20
  • Pretzels (10" sticks one): 190
  • Caramels w/ Chocolate (1 oz about 3 pieces): 110
  • Tootsie Rolls (1 1/4 oz roll): 140
  • Semisweet Chocolate Chips (1/4 cup): 215
  • Fudge (vanilla or chocolate 1 oz): 110
  • Granola Bar  (1 1/2 oz w/ raisins, coconut, oats): 195
  • Granola Bar  (1 1/2 oz w/ peanuts, wheat germ, oats): 205
  • Gum Drops (1 oz about 8 pieces): 95
  • Hard Candy (1 oz about 5 pieces): 105
  • Jelly Beans (1 oz about 10 pieces): 95
  • Licorice (1/4 cup bite-size): 170
  • Licorice (6" stick): 40
  • Marshmallows (1 oz about 4): 90

BEVERAGES
  • Fruit-flavored Drink (8 oz pre-sweetened regular): 120
  • Fruit-flavored Drink (8 oz low calorie): 5
  • Fruit-flavored Drink (8 oz sugar added): 90
  • Fruit Drinks ( 8 oz punch): 115
  • Fruit Drinks (8 oz grape or orange): 125
  • Lemonade   ( 8 oz frozen concentrate sweetened): 100
  • Club Soda ( 12 oz): 0
  • Cola ( 12 oz regular): 150
  • Cola (12 oz diet): 5
  • Fruit-flavored Cola ( 12 oz regular): 150
  • Fruit-flavored Cola (12 oz diet): 0
  • Ginger Ale (12 oz regular): 125
  • Ginger Ale (12 oz diet): 0
  • Root Beer ( 12 oz regular): 150
  • Root Beer (12 oz diet): 0
  • Coffee or Tea (brewed or instant black 6 oz) trace

ALCOHOLIC BEVERAGES
  • Beer (12 oz regular): 150
  • Beer (12 oz light): 100
  • Gin, Rum, Vodka, Scotch, Bourbon (1 1/2 oz): 105
  • Table Wine (red or white 5 oz): 100
  • Dessert Wine (3 1/2 oz): 155
  • Cooler Wines ( 8 oz): 120

SUGARS, SYRUPS, JAMS
  • Chocolate Syrup (1 tbs thin type): 40
  • Chocolate Syrup (1 tbsp fudge type): 70
  • Honey (1 tbsp): 65
  • Jams or Preserves (1 tbsp): 55
  • Jellies (1 tbsp): 50
  • Sugar (1 tbsp granulated or brown): 50

FATS, OILS, CREAMS
  • Butter (1 teaspoon): 35
  • Butter (1 tbsp): 100
  • Margarine (1 teaspoon): 35
  • Margarine (1 teaspoon diet): 15
  • Oil (1 tbsp): 120
  • Blue Cheese Salad Dressing (1 tbsp): 75
  • Creamy Style Salad Dressing (1 tbsp): 70
  • French Salad Dressing (1 tbsp): 65 Low Calorie: 20
  • Italian Salad Dressing (1 tbsp): 70 Low Calorie: 15
  • Russian Salad Dressing (1 tbsp): 75 
  • Thousand Island Dressing (1 tbsp): 60 Low Calorie: 25
  • Mayonnaise (1 tbs): 100 Low Calorie: 35

CREAMS and IMITATION CREAMS
  • Half-and-Half (1 tbs): 20
  • Sour Cream (1 tbsp): 30
  • Whipped Cream (2 tbs pressurized): 20
  • Whipped Cream (1 tbs heavy): 50
  • Creamers (1 tbs): 20




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