Calorie Chart

Breads, Cereals and Pasta

Food
Calories
Food
Calories
Food
Calories
Baking Powder Biscuit 140 Cracker(Salted) 1, 2" cracker 17 Oatmeal, cooked 1 C 130
Bran Muffin 106 Cracker(Soda) 1, 2" cracker 25 Pizza, cheese, 1 slice 185
Bread, rye 1 slice 55 Cream of Wheat, cooked 3/4 C 129 Popcorn, butter and salt 1 C 65
Bread, white 1 slice 60 Flour 1 C 400 Puffed rice or wheat 1 C 55
Bread, whole wheat 1 slice 55 Griddle cakes 1 4" diameter 60 Rice, white or brown cooked, 1 C 185
Bread crumbs, fine 1 C 345 Macaroni, cooked, 1 C 190 Roll, white, hard 160
Cornbread 2" Sq. 140 Macaroni and Cheese 1 C 470 Shredded wheat, 1 lag. biscuit 100
Cornflakes, 3/4 C 65 Muffin, 1 med. 140 Spaghetti, plain, cooked, 1 C 155
Cracker(Graham) 1, 2 1/2" cracker 14 Noodles, cooked 1 C 200 Waffles 1, 6" diameter 210

Dairy Products and Eggs

Food
Calories
Food
Calories
Food
Calories
Butter or Margarine, 1 pat 50 Cheese, Swiss, 1 oz. 105 Egg, fried with 1 t fat 113
Butter or Margarine, 1 T 100 Chocolate milk drink, 1 C 190 Egg, scrambled 110
Buttermilk, 1 C 90 Cream, coffee, 2 T 60 Margarine, 1 T 100
Cheese, Cheddar or American 1" cube 70 Cream, heavy 2 T 110 Milk, skim, 1 C 90
Cheese, Cottage, 1/2 C 120 Cream, Sour, 2 T 110 Milk, whole fresh, 1 C 160
Cheese, Cream, 1 oz. 105 Egg, boiled 80 Yogurt, plain, 1 C 120

Fruits

Food
Calories
Food
Calories
Food
Calories
Apple, 1 med. 70 Figs, fresh, 3 small 90 Pears, fresh, 1 med. 100
Apple juice, 1 C 120 Fruit cocktail, canned, 1/2 C 97 Pineapple, canned 1 slice w/ juice 90
Apricots, canned, 4 halves w/ juice 105 Grapefruit, 1/2 med. 55 Pineapple, fresh, 1 C diced 75
Apricots, dried, 4 39 Grapefruit juice, 1 C 95 Plum, 1 med., 2" diameter 25
Avacodo, 1/2 med. 185 Grape juice, 1 C 165 Prune juice, 1 C 200
Banana, 1 med. 85 Grapes, seedless green, 1 C 95 Prunes, dried, 1 large 17
Blackberries, 1 C 85 Grapes, Malaga or Tokay, 1 C 95 Prunes, stewed, 4 med. w/ juice 75
Blueberries, 1 C 85 Honeydew melon 1/4 med. 35 Raisins, seedless, 1/4 C 115
Cantaloupe 1/2 of 5" melon 60 Lemon, 1 med. 20 Raspberries, fresh, 1/2 C 35
Cherries, canned, 1/2 C 115 Nectarine 40 Raspberries, frozen, 1/2 C 110
Cherries, fresh, 1/2 C 40 Orange, 1 med. Rhubarb, stewed, 1/2 C 192
Cranberry Sauce, 2 T 50 Orange juice, 1 C 110 Strawberries, fresh, 1 C 55
Dates, 3 or 4 85 Peaches, canned, 2 halves w/ juice 90 Strawberries, frozen, 1/2 C 124
Figs, dried, 1 large 60 Peaches, fresh, 1 large 50 Tangerine 40
Figs, frozen, 2 med. 85 Pears, canned, 2 halves w/ juice 90 Watermelon, 1 slice 4"x8" 115

Vegetables

Food
Calories
Food
Calories
Food
Calories
Artichokes, 1 med. 45 Corn, fresh, 1 med. ear 70 Potatoe chips, 10 large 115
Asparagus, 8 stalks 25 Cucumber, 1/2 med. 15 Potato, sweet, baked 155
Baked beans w/ pork, canned 1/2 C 160 Green pepper, or red 15 Potatoes, french fried, 10 pieces 155
Beans, dried, cooked, 1/2 C 15 Kale, cooked, 1 C 30 Potatoes, mashed, milk and butter 185
Beans, green, cooked, 1/2 C 15 Lettuce, 1/4 of large head 15 Radish, 1 med. 1
Beets, 1/2 C 25 Lima beans, 1/2 C 90 Saurkraut, 1 C 45
Broccoli, 2/3 C 26 Mushrooms, canned, 1/2 C 20 Spinach, cooked, 1/2 C 20
Brussels sprouts, 1/2 C 22 Mushrooms, fresh, 10 small 15 Squash, summer, cooked, 1/2 C 15
Cabbage, 1/2 C chopped 12 Okra, 10 pods 30 Squash, winter, cooked, 1/2 C 65
Cabbage, cooked, 1/2 C 15 Onion 1, 2 1/2" diameter 40 Tomato juice, 1 C 45
Carrots, 1 med. raw 20 Onions, green, 5 med. 25 Tomatoes, canned, 1 C 50
Carrots, cooked, 1/2 C 22 Parsley, chopped, 1 T 1 Tomatoes, fresh, 1 med. 35
Cauliflower, cooked, 1 C 25 Parsnips, cooked, 1 C 100 Turnip greens, cooked, 1 C 25
Celery, 2 med. stalks 10 Peas, canned, 1/2 C 55 Turnips,cooked, 1 C 35
Chickory or curly endive, 10 small leaves 10 Peas, fresh, cooked, 1/2 C 55 Vegetable juice, 1 C 45
Coleslaw, 1 C 120 Potato, baked 90 Watercress, 1 bunch 10
Corn, cream style, 1/2 C 85 Potato, boiled 90 Zucchini, cooked, 1 C 30

Meats and Poultry

Food
Calories
Food
Calories
Food
Calories
Bacon, crisp, 6" slice 50 Chicken, fried, drumstick 90 Lamb, roast leg, 3 oz. 235
Beef, corned, 3 oz. 185 Chicken, broiled, 3 oz. 115 Lamb chop, broiled, 4 oz. 400
Beef, corned, hash, 3 oz. 155 Chicken, fried, 1/2 breast 155 Liver, beef, fried, 2 oz. 130
Beef, filet mignon, 4 oz. 400 Chicken, pie, 1 pie, 4" diameter 535 Pork chop, broiled, 3 1/2 oz. 260
Beef hamburger, 4 oz. 325 Chicken salad, 1/2 C 200 Pork roast, 2 slices 310
Beef, rib roast, 3 oz. 375 Chili con carne, 1 C canned, no beans 510 Sausage, pork, 4 oz. 540
Beef stew w/ vegetables, 1 C 210 Frankfurter 155 Turkey, roasted, 2 slices 190
Bologna, 4"x1" wedge 85 Ham baked, 3 oz. 245 Veal chop, loin, 3 oz. 185
Beef sirloin, 3 oz. 330 Ham boiled, 3 oz. 201 Veal roast, 3 oz. 230

Fish

Food
Calories
Food
Calories
Food
Calories
Clams, raw, 3 oz. 65 Lobster salad, 3 oz. 105 Shrimp, boiled, 3 oz. 70
Codfish fillet in sauce, 3 oz. 100 Mackeral broiled, 3 oz. 200 Shrimp, fried, 3 oz. 200
Crab cakes, 1 large, 3 oz. 180 Oysters, raw, 6 med. 75 Sole fried, 3x2x3/4 200
Crabmeat, canned 1/2 C 112 Oyster stew, with milk, 1 C 200 Swordfish, broiled, 3 oz. 150
Flounder, baked, 3 oz. 195 Salmon, canned, 3 oz. 120 Tuna fish, in oil, 1/2 C 224
Haddock, fried, 3 oz. 140 Salmon, fresh, baked, 3 oz. 210 Tuna fish, in water, 1/2 C 135
Halibut, broiled, 3 oz. 165 Sardines, canned, 3 oz. 175 Whitefish, baked, 3 oz. 210

Desserts and Sweets

Food
Calories
Food
Calories
Food
Calories
Apple Pie 1/8 of 9" pie 400 Chocolate fudge, 1" sq. 115 Jam or Jelly, 1 T 55
Applesauce, unsweetened, 1/2 C 50 Chocolate pie, 1/8 of 9" pie 300 Lemon meringue pie, 1/8 of 9" pie 356
Applesauce, with sugar, 1/2 C 115 Cookies, sugar, 1, 3" cookie 120 Maple syrup, 1 T 55
Blueberry Pie, 1/8 of 9" pie 370 Custard, 1/2 C 142 Marmalade, 1 T 55
Cake, Angel Food, 3" slice 165 Custard pie, 1/8 of 9" pie 325 Marshmallow, 1 oz. 90
Cake, butter w/ frosting 2" sq. 370 Doughnut, baking powder 125 Mince Pie, 1/8 of 9" pie 340
Cake, chocolate w/ frosting 2" slice 445 Doughnut, yeast 130 Molasses, 1 T 50
Cake, sponge, 2" slice 120 Flavored gelatin, 1/2 C 70 Pumpkin Pie, 1/8 of 9" pie 355
Caramel Candy, 1 oz. 115 Gingerbread, 2" cube 175 Sherbert, 1 C 260
Cherry Pie, 1/8 of 9" pie 300 Honey, 1 T 65 Sugar, brown, 1 T 45
Chocolate bar, 1 oz. 150 Ice cream, chocolate, 1/2 C 180 Sugar, confectioners, 1 T 30
Chocolate Eclair 320 Ice cream, vanilla, 1/2 C 145 Sugar, granulated, 1 T 45

Alcoholic Beverages

Food
Calories
Food
Calories
Food
Calories
Beer, 12 oz. 144 Gin, 1 1/2 oz. 107 Rum, 1 1/2 oz. 105
Bourbon, 1 1/2 oz. 120 Manhattan, 4 oz. 167 Rye whiskey, 1 1/2 oz. 120
Champagne, 3 1/2 oz. 90 Martini, 4 oz. 145 Scotch whiskey, 1 1/2 oz. 105
Daiquiri, 4 oz. 125 Old-fashioned, 4 oz. 185 Tom Collins 180

Soups

Food
Calories
Food
Calories
Food
Calories
Asparagus , cream of, canned 1 C 110 Celery soup, cream of, canned 1 C 122 Pea, green, canned, 1 C 130
Bean soup w/ pork canned 1 C 170 Chicken Noodle, 1 C 65 Tomato, clear, 1 C 90
Bouillon, 1 C 30 Clam Chowder 1 C 87 Tomato, cream of, canned, 1 C 125
Bouillon, 1 cube 5 Consumme, canned, 1 C 30 Vegetable (beef base), 1 C 80

Miscellaneous

Food
Calories
Food
Calories
Food
Calories
Catsup, 1 T 15 Hollandaise sauce 1 T 60 Pretzels, 5 small sticks 20
Cocoa, all milk, 1 C 235 Mayonnaise, 1 T 110 Salad oil, 1 T 125
Coffee, black 0 Olive oil, 1 T 125 Shortening 1 T 110
Cola 8 oz. 95 Olive, green, 1 large 5 Tartar Sauce, 1 T 100
Corn syrup 1 T 60 Olive, ripe, 1 large 8 Tea, clear, unsweetened 0
French dressing 1 T 60 Pickles, dill or sour, 1 large 15 Vinegar, 1 T 2
Ginger Ale 1 C 70 Pickles, sweet 1 med. 30 Yeast, 1 oz. 25

Nuts

Food
Calories
Food
Calories
Food
Calories
Almonds, 12 - 15 nuts 90 Coconut, dried 2 T 42 Peanuts 1/4 C halves 210
Brazil Nuts 1/4 C 229 Coconut, moist 2 T 42 Pecans 1/4 C halves 185
Cashew Nuts 1/4 C 190 Peanut Butter 1 T 95 Walnuts 1/4 C halves 162

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