Food Calorie Table

Food Calorie Table
 (Values are approximate for Fruit) 

Apple

2.75" diameter

80

Apple juice

1 cup

115

Applesauce

1 cup unsweetened

105

Apricot

3 medium

50

Avocado

1 medium

305

Banana

1 large

105

Blueberries

1 cup

80

Cantaloupe

half of 5" diameter

95

Cherries

1cup

90

Dates

10

230

Grapefruit

half

40

Grapes, green

1 cup

90

Honeydew

6.5" wedge

45

Kiwi

1

45

Mango

4 ounces

75

Nectarine

1

75

Orange

1 medium

70

Orange juice

1 cup

105

Papaya

4 ounces

45

Peach

1 medium

50

Pear

1

100

Pineapple

8 ounces

60

Pineapple juice

4 ounces

60

Plum

1

30

Prunes

2 ounces

130

Raisins

.25 cup

120

Raspberries

1 cup

70

Strawberries

1 cup

55

Tangerine

1 medium

37

Watermelon

4" x 8" wedge

155

Vegetables  

Artichoke

1 medium

50

Asparagus

4 ounces

20

Beets

4 ounces

35

Beet greens

1 cup

25

Broccoli

4 ounces

30

Brussel sprouts

1 cup

50

Cabbage, raw

1 cup

25

Carrot

1

30

Cauliflower, raw

1 cup

30

Celery

1 stalk

5

Collard greens

1 cup

25

Corn, on cob

1 ear

85

Corn, kernels

1 cup

165

Cucumber

8"

15

Dandelion

4 ounces

50

Eggplant

1 cup

25

Endive/Escarole

1 cup

10

Green beans

4 ounces

40

Kale, raw

1 cup

40

Leeks

.5 cup

16

Lettuce, head

1 cup

15

Lettuce, romaine

4 ounces

25

Mushrooms

.5 cup

9

Okra

1 cup

50

Onions, green

6 small

25

Onions, white, raw

4 ounces

40

Parsnips

1 cup

95

Peas

1 cup

125

Pepper, sweet green

1 medium

20

Pepper, sweet red

1 medium

25

Potato baked

4 ounces

125

Potato chips

10

105

Potato, french fried

6

100

Potato, mashed

.5 cup

90

Potato salad

1 cup

360

Potato, sweet

5 ounces

200

Pumpkin

1 cup

50

Radishes

4 small

8

Sauerkraut

1 cup

45

Spinach

1 cup

10

Squash, summer

.5 cup

55

Squash, winter

.5 cup

45

Squash, zucchini

1 cup

40

Tomato

1 medium

20

Turnips

1 cup

55

Turnip greens

1 cup

45

Watercress

4 ounces

25

Legumes, Nutss

Almonds, shelled

1 cup

795

Beans, lima

1 cup

260

Beans, navy

1 cup

225

Beans, kidney

1 cup

230

Brazil nut, shelled

1 ounce

185

Cashews, raw

.25 cup

196

Chestnuts, shelled

1 cup

350

Chickpeas

1 cup

270

Coconut, shelled

2" x 2" x .5"

160

Coconut, dried

1 cup

410

Filberts, shelled

1 ounce

180

Lentils

1 cup

215

Macadamias

1 ounce

196

Peanuts, shelled

1 ounce

160

Peanut butter

1 tablespoon

95

Peas, raw

.5 cup

58

Pecans, halves

1 ounce

190

Pine nuts

1 ounce

160

Pistachios, shelled

1 ounce

165

Pumpkin seeds

1 ounce

155

Sesame seeds, hulled

1 tablespoon

45

Sesame butter

1 tablespoon

95

Soybeans

1 cup

235

Sprouts, mung

4 ounces

36

Sprouts, soybean

4 ounces

40

Sprouts, alfalfa

4 ounces

32

Sunflower seeds

1 ounces

160

Tofu, raw

.5 cup

94

Walnut pieces

1 ounce

180

Cereals, Grains al.

Bagel

1 medium

165

Barley

4 ounces

390

Biscuit

1 medium

90

Bran flakes

1 cup

105

Bread crumbs

1 cup

340

Bread, French

1 slice

70

Bread, Italian

1 slice

70

Bread, pita

1

80

Bread, pumpernickel

1 slice

70

Bread, rye

1 slice

50

Bread, whole wheat

1 slice

60

Bread, white

1 slice

70

Corn flakes

1 cup

100

Corn grits

1 cup

125

Croutons

6

35

Farina

1 cup

100

French toast

1 slice

130

Granola

1 cup

225

Melba toast

1 slice

30

Muffin, bran

1 medium

150

Muffin, corn

1 medium

130

Muffin, English

1

150

Oatmeal. cooked

1 cup

150

Pancake

4"

60

Pasta, cooked

1 cup

190

Popcorn

1 cup

55

Rice cake

1

35

Rice, white, cooked

.5 cup

100

Rice, brown

.5 cup

110

Rice, wild

.5 cup

85

Roll, hamburger

1

120

Roll, hot dog

1

160

Roll, onion

1

130

Wheat, cream of

.5 cup

65

Wheat germ

.5 cup

220

Fats, Dressings

Butter, regular

1 tablespoon

102

Butter, whipped

1 tablespoon

65

Catsup

1 tablespoon

15

Dressing, 1000 Island

1 tablespoon

80

Dressing, French

1 tablespoon

65

Dressing, Italian

1 tablespoon

50

Dressing, low-calorie

1 tablespoon

15

Hollandaise sauce

1 cup

240

Margarine, regular

1 tablespoon

102

Margarine, whipped

1 tablespoon

68

Mayonnaise

1 tablespoon

100

Mustard

1 teaspoon

5

Vegetable shortening

1 tablespoon

110

Vegetable oil

1 tablespoon

120

Mixed Dishes l.

Beef chop suey

1 cup

300

Cheeseburger

1 medium

300

Cheeseburger, 1/4 lb.

1

525

Chili con carne

1 cup

340

Egg muffin sandwich

1 medium

280

Fish filet sandwich

1 medium

370

Hamburger

1 medium

245

Hamburger, 1/4 lb.

1

445

Pasta & meatballs

1 cup

330

Pizza, cheese

1/8 of 15" pie

290

Quiche Lorraine

1/8 of 8" dish

600

Roast beef sandwich

1 medium

345

Soup, chicken noodle

1 cup

75

Soup, clam chowder

1 cup

165

Soup, cream of tomato

1 cup

160

Soup, vegetable beef

1 cup

80

Taco

1 medium

183

Sweets, Desserts

Cake, angel food

1/12

140

Cake, cheese

1/8

250

Cake, chocolate

1/8

270

Cake, strawberry short

1/14

270

Candy, chocolate

1 ounce

145

Cookie, chocolate chip

1

60

Donut, plain

1

190

Ice cream, vanilla

1/2 cup

150

Ice milk

1/2 cup

95

Frozen yogurt

1/2 cup

105

Jam

1 tablespoon

55

Pie, fruit-filled

1/8 regular

300

Pie, lemon meringue

1/8 regular

275

Pie, pecan

1/8 regular

430

Pudding, chocolate

1/2 cup

200

Pudding, custard

1 cup

305

Sugar

1 tablespoon

45

Syrup, chocolate

1 tablespoon

47

Syrup, corn/maple

1 tablespoon

60

Beverages

Beer

12 ounces

160

Cola

12 ounces

144

Cocoa

8 ounces

250

Coffee, black

6 ounces

4

Ginger ale

12 ounces

115

Tea, black

8 ounces

1

Tomato juice

6 ounces

35

Wine, dry

4 ounces

100

Wine, sweet

4 ounces

160

Meat, Poultry, Fish es

Bacon

3 strips

100

Bacon, Canadian

2 ounces

155

Bluefish

4 ounces

130

Bologna

2 ounces

165

Chicken breast

3 ounce filet

140

Chicken breast, battered

4.9 ounces

365

Chicken leg

1.6 ounces

75

Chicken leg, battered

2.5 ounces

195

Chicken liver

4 ounces

185

Chicken pot pie

4 ounces

350

Chicken salad

1.9 ounces

90

Clams

6

100

Cod fish cakes

4 ounces

185

Corned beef

4 ounces

250

Crab meat

4 ounces

100

Duck. roast

4 ounces

190

Filet mignon

4 ounces

250

Frankfurter

1 regular

180

Ground beef

4 ounces

320

Ham, Virginia

4 ounces

300

Lamb chop

1

385

Leg of lamb

4 ounces

217

Liver, broiled

4 ounces

290

Lobster meat

4 ounces

111

Pork chop

1

275

Pork sausage

1 ounce

130

Roast beef

4 ounces

198

Salami

1 ounce

120

Salmon, baked

3 ounces

140

Salmon, smoked

3 ounces

150

Scallops

4 ounces

140

Shrimp

3 ounces

100

Sirloin steak

4 ounces

229

Spareribs

6

505

Tuna, in oil

3 ounces

165

Tuna, in water

3 ounces

135

Tuna salad

1.9 ounces

80

Turkey, dark meat

4 ounces

320

Turkey, white meat

4 ounces

200

Veal chop

1

260

Dairy, Eggs

Cheese, cheddar

1 ounce

120

Cheese cottage

4 ounces

110

Cheese, cottage, skim

4 ounces

90

Cheese, cream

1 ounce

100

Cheese, feta

1 ounce

75

Cheese, process

1 ounce

100

Cheese, ricotta

1 cup

430

Cheese, ricotta, skim

1 cup

340

Cheese, Swiss

1 ounce

105

Cream, coffee

1 tablespoon

29

Cream, half & half

1 tablespoon

20

Cream, heavywhip

1 tablespoon

26

Cream, lightwhip

1 tablespoon

22

Cream, sour

1 tablespoon

25

Egg

1 large

80

Egg white

1 large

15

Egg yolk

1 large

65

Milk, buttermilk

1 cup

100

Milk, skim

1 cup

85

Milk, whole

1 cup

150

Omelet, cheese

2 eggs

260

Yogurt, fruit-flavor

1 cup

230

Yogurt, low-fat

1 cup

127

Yogurt, whole

1 cup

140