Food And Calories
1. The Calorie Chart
2. Recommended Daily Calories For Men
3. Recommended Daily Calories For Women
| Food | Serving | Calories | Cholestrol (mg) | Fat (g) |
|---|---|---|---|---|
| 100% Bran cereal | 1 cup | 177.5 | 0 | 8.3 |
| 100% Natural cereal with apple and cinnamon | 1 cup | 488.8 | 0 | 22.4 |
| 100% Natural cereal with raisins and dates | 1 cup | 496.6 | 0 | 20.4 |
| 100% Natural cereal, plain | 1 cup | 477.4 | 0 | 19.6 |
| Abalone, cooked | 4 oz | 167.8 | 111.1 | 4.3 |
| Abalone, floured, fried | 4 oz | 212.5 | 105.9 | 7.6 |
| Abalone, steamed, poached | 4 oz | 235.2 | 190.4 | 1.7 |
| Alfalfa sprouts, raw | 1 cup | 9.6 | 0 | .2 |
| Almond oil | 1 tbsp | 120.2 | 0 | 13.6 |
| Almond paste (marzipan) | 1 cup | 1012.4 | 0 | 61.7 |
| Almonds, honey-roasted | 1 cup | 761.1 | 0 | 66.6 |
| Almonds, roasted | 1 cup | 970.3 | 0 | 90.5 |
| Almonds, unroasted, unblanched | 1 cup | 830.5 | 0 | 73.6 |
| Anchovy, canned | 1 anchovy | 8.4 | 3.4 | .4 |
| Anchovy | 1 anchovy | 8.4 | 3.4 | .4 |
| Anti-pasto with ham, fish, cheese, veg | 1 cup | 150.2 | 110.7 | 10 |
| Apple cider | 1 cup | 116.6 | 0 | .3 |
| Apple drink | 1 cup | 117.5 | 0 | 0 |
| Apple juice | 1 cup | 116.6 | 0 | .3 |
| Apple, baked | 1 | 163.4 | 0 | .6 |
| Apple, candied | 1 | 254.9 | 3.2 | 4.2 |
| Apple, raw | 1 | 81.4 | 0 | .5 |
| Applesauce, with sugar | 1 cup | 193.8 | 0 | .5 |
| Apricot nectar | 1 cup | 140.6 | 0 | .2 |
| Apricot canned, in light syrup | 1 apricot half | 25.2 | 0 | 0 |
| Apricot canned, in heavy syrup | 1 apricot half | 33.2 | 0 | 0 |
| Apricot, raw | 1 | 16.8 | 0 | 0 |
| Apricot, dried, uncooked | 1 | 16.7 | 0 | 0 |
| Artichoke, globe, cooked with fat | 1 globe | 126.6 | 0 | 7.9 |
| Artichoke, globe, cooked without fat | 1 globe | 59.6 | 0 | .2 |
| Artichoke, raw | 1 cup | 114 | 0 | 0 |
| Artichoke, stuffed | 1 globe | 401.6 | 7.6 | 14.3 |
| Asparagus soup, cream of | 1 cup | 161.2 | 22.3 | 8.2 |
| Asparagus cooked with fat | 1 cup | 79.6 | 0 | 4.7 |
| Asparagus cooked without fat | 1 cup | 42.9 | 0 | .6 |
| Asparagus, raw | 1 cup | 30.8 | 0 | .3 |
| Avocado, raw | 1 | 278.5 | 0 | 26.5 |
| Bacardi | 1 cocktail | 117.2 | 0 | 0 |
| Bacon cheeseburger | 1 | 561.8 | 91.8 | 32.6 |
| Bacon canadian, cooked | 1 slice | 42.5 | 13.3 | 1.9 |
| Bacon, cooked | 1 slice | 46.1 | 6.8 | 3.9 |
| Bacon, lettuce, tomato sandwich with spread | 1 | 337 | 22.3 | 19.4 |
| Bagel chips | 1 chip | 59.6 | 0 | 1.5 |
| Bagel | 1 | 153.2 | 14.2 | 1 |
| Baked alaska | 1 piece | 255 | 58.9 | 10 |
| Baked beans | 1 cup | 385.8 | 12.8 | 12.8 |
| Baklava | 1 piece | 333.1 | 35.5 | 22.8 |
| Bamboo shoots, cooked without fat | 1 cup | 33.2 | 0 | .4 |
| Banana chips | 1 cup | 337.5 | 0 | 6 |
| Banana, raw | 1 | 104.9 | 0 | .5 |
| Barbeque sauce | 1 cup | 187.5 | 0 | 4.5 |
| Bean sprouts, raw | 1 cup | 31.2 | 0 | .2 |
| Beans dry, cooked | 1 cup | 316.4 | 12.3 | 12.2 |
| Beans green, cooked with fat | 1 cup | 82.2 | 0 | 4.3 |
| Beans green, cooked without fat | 1 cup | 47 | 0 | .4 |
| Beef and rice with gravy | 1 cup | 319.1 | 59.4 | 13.1 |
| Beef broth / boullion | 1 cube | 7.3 | .3 | .2 |
| Beef goulash | 1 cup | 271.4 | 83.7 | 11.6 |
| Beef roast, boneless, with fat | 4 oz | 297.4 | 88.5 | 19.4 |
| Beef sausage | 1 | 350.7 | 67.6 | 31.8 |
| Beer, ale | 12 oz | 147.6 | 0 | 0 |
| Beer, light | 12 oz | 100.8 | 0 | 0 |
| Beets, raw | 1 cup | 59.8 | 0 | .2 |
| Biscuit, cheese | 1 | 115.3 | 6.1 | 6.2 |
| Biscuit, wholewheat | 1 | 200.5 | 3.9 | 7.6 |
| Black bean sauce | 1 cup | 257 | 0 | 12.2 |
| Blackberries, cooked/canned in heavy syrup | 1 cup | 235.5 | 0 | .4 |
| Blackberries, raw | 1 cup | 74.9 | 0 | .6 |
| Blackberry juice | 1 cup | 92.5 | 0 | 1.5 |
| Bloody Mary | 1 cocktail | 123.4 | 0 | .1 |
| Blue cheese dressing, low cal | 1 tbsp | 15 | .2 | 1.1 |
| Blue cheese dressing | 1 tbsp | 77.1 | 2.6 | 8 |
| Blueberries, cooked/canned in heavy syrup | 1 cup | 225.3 | 0 | .8 |
| Blueberries, raw | 1 cup | 81.2 | 0 | .6 |
| Bologna | 1 cup | 88.5 | 15.4 | 7.9 |
| Brandy | 1 slice | 64.7 | 0 | 0 |
| Brazil nuts | 1 oz | 918.4 | 0 | 92.7 |
| Bread, wholewheat | 1 cup | 81.4 | .5 | 1.9 |
| Bread, pita | 1 slice | 118.4 | 0 | .7 |
| Bread, white | 1 slice | 69.2 | .3 | .9 |
| Bread, multigrain | 1 slice | 63 | 0 | .8 |
| Broccoli cooked, fat added | 1 slice | 86.8 | 0 | 4.6 |
| Broccoli cooked, no fat added | 1 cup | 51.2 | 0 | .6 |
| Broccoli, raw | 1 cup | 24.6 | 0 | .3 |
| Brussel sprouts, cooked, fat added | 1 cup | 97.1 | 0 | 4.9 |
| Brussel sprouts, cooked, no fat added | 1 cup | 60.5 | 0 | .8 |
| Brussel sprouts, raw | 1 cup | 37.8 | 0 | .3 |
| Butter, unsalted | 1 tbsp | 101.8 | 31.1 | 11.5 |
| Buttermilk, non fat | 1 cup | 99 | 8.6 | 2.2 |
| Cabbage, green, cooked fat added | 1 cup | 63.1 | 0 | 3.9 |
| Cabbage, green, cooked no fat added | 1 cup | 31.3 | 0 | .4 |
| Cabbage, green, raw | 1 cup | 21.4 | 0 | .2 |
| Cabbage, red, raw | 1 cup | 24 | 0 | .2 |
| Caesar dressing | 1 tbsp | 77.6 | .3 | 8.5 |
| Cake, black forest | 1 piece | 187.4 | 39 | 8.9 |
| Cake, chocolate, pound | 1 piece | 381.5 | 68.5 | 20.1 |
| Cake, fruit cake | 1 piece | 433.8 | 29.5 | 15.6 |
| Cake | 1 piece | 138.7 | 21.8 | 5.3 |
| Cantaloupe, raw | 1 wedge | 29.4 | 0 | .2 |
| Cappucino | 1 cup | 63.8 | 13.5 | 3.3 |
| Club soda | 1 can | 0 | 0 | 0 |
| Carrots, raw | 1 cup | 26.2 | 0 | .1 |
| Cashewnuts, dry roasted | 1 cup | 786.4 | 0 | 63.5 |
| Cauliflower, cooked, no fat added | 1 cup | 40.7 | 0 | .3 |
| Cauliflower, cooked, fat added | 1 cup | 82.6 | 0 | 5 |
| Cauliflower, raw | 1 cup | 24 | 0 | .2 |
| Celery, raw | 1 stalk | 6.4 | 0 | .1 |
| Chard, raw | 1 cup | 6.8 | 0 | .1 |
| Cheese sandwich | 1 | 274.1 | 26.9 | 14.6 |
| Cheese spread, cream cheese | 1 oz | 82.6 | 25.2 | 8 |
| Cheese, cottage, low-fat | 1 cup | 163.6 | 9.9 | 2.3 |
| Cheese, feta | 1.3 oz | 100.2 | 33.8 | 8.1 |
| Cheese, mozzarella | 1 slice | 78.4 | 15.1 | 4.8 |
| Cheese, parmesan | 1 tbsp | 22.8 | 3.9 | 1.5 |
| Cheesecake | 1 piece | 405.9 | 86.3 | 24.7 |
| Cherries, sweet, canned | 1 cup | 210 | 0 | .4 |
| Cherries, raw | 1 cherry | 4.9 | 0 | .1 |
| Chicken salad sandwich | 1 | 277.1 | 37.1 | 12.8 |
| Chicken, boneless, skinless, broiled | 4 oz | 188.9 | 88.5 | 7.4 |
| Chicken, boneless, skinless, cooked | 4 oz | 181.3 | 84.9 | 7.1 |
| Chicken, boneless, with skin, broiled | 4 oz | 266.1 | 98 | 15.1 |
| Chicken, boneless, breaded, fried | 4 oz | 274.3 | 95.2 | 12.6 |
| Chicken breast, skinless, broiled | 4 oz | 183.7 | 94.6 | 4 |
| Chickpeas, dry, cooked, no fat added | 4 oz | 755.7 | 0 | 12.5 |
| Chives, raw | 1 cup | .9 | 0 | 0 |
| Chocolate, milk, plain | 1 tbsp | 41 | 1.8 | 2.4 |
| Chocolate, white | 1 piece | 26.6 | 1.1 | 1.5 |
| Clams, cooked | 1 piece | 274.1 | 89.5 | 12.1 |
| Coconut milk | 1 cup | 552 | 0 | 57.2 |
| Cod baked/broiled | 4 oz | 137.7 | 56.2 | 4.2 |
| Coffee | 1 cup | 3.6 | 0 | 0 |
| Coffee, espresso | 1 cup | 1.2 | 0 | 0 |
| Cookie | 1 cup | 48 | 3.9 | 2 |
| Corn, yellow, cooked, fat added | 1 cup | 212.1 | 0 | 6.1 |
| Corn, yellow, cooked, no fat added | 1 cup | 176.1 | 0 | 2.1 |
| Corned beef spread | 1 cup | 528.8 | 85.5 | 39 |
| Couscous, plain, cooked | 1 cup | 163.5 | 0 | .2 |
| Crab cake | 1 cup | 203.5 | 181 | 9.8 |
| Cranberries, raw | 1 cup | 53.9 | 0 | .2 |
| Cream, half and half | 1 cup | 315.5 | 89.3 | 27.8 |
| Cream, heavy, whipping | 1 cup | 410.3 | 163.1 | 44 |
| Crepe, plain | 1 cup | 116.9 | 80 | 6.1 |
| Cucumber, raw | 1 cup | 25.3 | 0 | .3 |
| Dates | 1 date | 22.8 | 0 | 0 |
| Doughnut | 1 cup | 185.1 | 15.4 | 10.4 |
| Duck cooked, skinless, boneless | 4 oz | 103.9 | 46 | 5.8 |
| Egg whole, boiled | 1 cup | 77.2 | 210.2 | 5.3 |
| Egg white | 1 white | 16.4 | 0 | 0 |
| Eggplant, cooked, fat added | 1 cup | 252.4 | 0 | 12.3 |
| Eggs, fried | 1 egg | 91.2 | 211.2 | 6.9 |
| Falafel | 1 piece | 56.6 | 0 | 3 |
| Figs, raw | 1 fig | 37 | 0 | .2 |
| Fish broth | 1 cup | 39 | 0 | 1.5 |
| Fish baked / broiled | 4 oz | 149.5 | 62.8 | 4.9 |
| Fish battered, fried | 4 oz | 221.3 | 61.5 | 12.5 |
| Flour, white | 1 cup | 455 | 0 | 1.2 |
| Flour, wholewheat | 1 cup | 406.8 | 0 | 2.2 |
| French dressing | 1 tbsp | 67 | 0 | 6.4 |
| Fruit cocktail, canned, heavy syrup | 1 cup | 181 | 0 | .2 |
| Fruit peel, candied | 1 piece | 9.5 | 0 | 0 |
| Fudge, chocolate | 1 piece | 80 | 2.9 | 1.8 |
| Garlic | 1 clove | 4.5 | 0 | 0 |
| Gelatin dessert | 1 cup | 141.6 | 0 | 0 |
| Ghee | 1 tbsp | 12.1 | 32.8 | 12.7 |
| Gin and tonic | 1 cocktail | 170.6 | 0 | 0 |
| Ginger ale | 1 can | 124.4 | 0 | 0 |
| Graham crackers, plain | 2 squares | 53.8 | 0 | 1.3 |
| Grapefruit juice, fresh | 1 cup | 96.3 | 0 | .2 |
| Grapes, raw, seedless | 1 cup | 113.6 | 0 | .9 |
| Greek salad | 1 cup | 107.3 | 118.4 | 7.5 |
| Greens, cooked with fat added | 1 cup | 91.3 | 0 | 6 |
| Greens, cooked with no fat added | 1 cup | 42.5 | 0 | .4 |
| Guacamole | 1 cup | 363.7 | 0 | 34.4 |
| Guava | 1 | 45.9 | 0 | .5 |
| Hamburger, plain on bun | 1 cup | 456.1 | 71.8 | 20.7 |
| Hollandaise sauce | 1 cup | 1098.2 | 1156.9 | 116.8 |
| Honey | 1 tbsp | 64.4 | 0 | 0 |
| Horseradish sauce | 1 tbsp | 29.4 | 6 | 2.9 |
| Hummus | 1 tbsp | 25.6 | 0 | 1.3 |
| Ice-cream cone, not chocolate | 1 stick | 167.3 | 31.7 | 8.1 |
| Ice pop | 1 tbsp | 63.4 | 0 | 0 |
| Jam | 1 tbsp | 48.4 | 0 | 0 |
| Jellies | 1 tbsp | 50.9 | 0 | 0 |
| Kiwi fruit, raw | 1 | 46.4 | 0 | .3 |
| Lamb Chop, cooked, lean | 1 chop | 182.2 | 70.6 | 10 |
| Lamb Chop, cooked with fat | 1 chop | 391.1 | 107.3 | 32.1 |
| Lamb, ground or patty, cooked | 1 patty | 274.8 | 74.2 | 22.5 |
| Lard | 1 tbsp | 115.5 | 12.2 | 12.8 |
| Lasagna | 1 piece | 321.6 | 47.5 | 12.8 |
| Leek, raw | 1 leek | 54.3 | 0 | .3 |
| Lemon juice | 1 cup | 61 | 0 | 0 |
| Lettuce, raw | 1 cup | 7.2 | 0 | .1 |
| Lobster, baked or broiled | 4 oz | 130 | 85.1 | 3.4 |
| Lollipop | 1 | 78.3 | 0 | 0 |
| Lychee, raw | 1 | 6.6 | 0 | 0 |
| Macadamia nuts | 1 cup | 940.7 | 0 | 98.8 |
| Macaroni and cheese | 1 cup | 505.7 | 54.6 | 27 |
| Mango nectar | 1 cup | 147.2 | 0 | .3 |
| Mango | 1 | 134.6 | 0 | .6 |
| Margarine, unsalted | 1 tbsp | 101.4 | 0 | 11.4 |
| Margarita | 1 cocktail | 167.6 | 0 | .1 |
| Mayonnaise | 1 tbsp | 98.9 | 8.1 | 11 |
| Melon, honeydew | 1 wedge | 43.8 | 0 | .1 |
| Milk, 1% fat | 1 cup | 102.6 | 9.8 | 2.6 |
| Milk, condensed, sweetened | 1 cup | 981.6 | 103.7 | 26.6 |
| Milk, low-fat | 1 cup | 121.7 | 18.4 | 4.7 |
| Milk, skim | 1 cup | 85.5 | 4.4 | .4 |
| Milk, whole | 1 cup | 149.9 | 33.2 | 8.1 |
| Mousse, chocolate | 1 cup | 372 | 246.9 | 27.6 |
| Mushroom, cooked with fat | 1 cup | 79.4 | 0 | 4.9 |
| Mushrooms, raw | 1 cup | 17.5 | 0 | .3 |
| Mussels, cooked | 4 oz | 169.7 | 36.3 | 9.4 |
| Mustard | 1 tsp | 3.8 | 0 | .2 |
| Nectarine | 1 cup | 66.6 | 0 | .6 |
| Noodles, egg, cooked | 1 cup | 211.5 | 52.5 | 2.3 |
| Okra, cooked, fat added | 1 cup | 102.6 | 0 | 4.9 |
| Olive oil | 1 cup | 119.3 | 0 | 13.5 |
| Olives | 1 cup | 154.3 | 0 | 16.9 |
| Omelet/scrambled egg with fat added | 1 egg | 201.5 | 416.1 | 14.7 |
| Onion rings | 1 order | 153.9 | 13.3 | 11.6 |
| Onion, raw | 1 cup | 41.8 | 0 | .2 |
| Orange juice, fresh | 1 cup | 111.6 | 0 | .5 |
| Orange, raw | 1 cup | 61.6 | 0 | .2 |
| Oysters, baked/broiled without shell | 4 oz | 119.5 | 57.6 | 7.9 |
| Paella with seafood | 1 cup | 351.2 | 44.6 | 11.1 |
| Pancake, plain | 1 pancake | 2.2 | .7 | .1 |
| Papaya | 1 small | 75.7 | 0 | .3 |
| Parsley, raw | 1 cup | 21.6 | 0 | .5 |
| Passion fruit, raw | 1 fruit | 17.5 | 0 | .1 |
| Peach, raw | 1 fruit | 42.1 | 0 | .1 |
| Peanut butter | 1 tbsp | 94.1 | 0 | 8 |
| Peanuts | 1 cup | 848.3 | 0 | 72 |
| Pear, raw | 1 fruit | 97.9 | 0 | .7 |
| Pecans | 1 cup | 720.4 | 0 | 73.1 |
| Pepper, raw | 1 | 32.1 | 0 | .2 |
| Pesto sauce | 1 cup | 1242.9 | 70.8 | 115.6 |
| Pie, apple | 1 piece | 443.1 | 0 | 20.1 |
| Pineapple, raw | 1 cup | 231.3 | 0 | 2 |
| Plum | 1 cup | 36.3 | 0 | .4 |
| Pomegranate | 1 cup | 104.7 | 0 | .5 |
| Popcorn, plain | 1 cup | 30.6 | 0 | .3 |
| Pork chop, cooked, lean | 1 chop | 143.5 | 55.5 | 6.5 |
| Potato, cooked, mashed | 1 | 120.5 | 2.1 | 4.5 |
| Prunes, dried, uncooked | 1 prune | 16.7 | 0 | 0 |
| Quail, cooked, boneless | 4 oz | 214 | 78.6 | 12.9 |
| Radish | 1 cup | .3 | 0 | 0 |
| Raisins | 1 cup | 435 | 0 | .7 |
| Raspberries | 1 cup | 60.3 | 0 | .7 |
| Ravioli, cheese, tomato sauce | 1 cup | 336.1 | 159.9 | 14.3 |
| Rhubarb, raw | 1 stalk | 10.7 | 0 | .1 |
| Rice, white, cooked | 1 cup | 262.1 | 0 | .6 |
| Rum | 1 jigger | 97 | 0 | 0 |
| Russian dressing | 1 tbsp | 75.6 | 2.8 | 7.8 |
| Safflower oil | 1 tbsp | 120.2 | 0 | 13.6 |
| Salmon, steamed or poached | 4 oz | 162.4 | 72.8 | 4.8 |
| Salsa, cooked | 1 cup | 53.7 | 0 | .5 |
| Salsa, uncooked | 1 cup | 46.7 | 0 | .5 |
| Sangria | 1 drink | 154.3 | 0 | .1 |
| Sardines, cooked | 1 fish | 10.4 | 7.1 | .6 |
| Sauerkraut | 1 cup | 27 | 0 | .2 |
| Sausage, pork | 1 link | 264.5 | 46.2 | 21.6 |
| Scallops broiled/baked | 1 cup | 149.1 | 44.5 | 4.4 |
| Scones | 1 | 149.8 | 51.2 | 6.6 |
| Seaweed | 1 cup | 30.6 | 0 | .2 |
| Sesame oil | 1 tbsp | 120.2 | 0 | 13.6 |
| Sesame seeds | 1 cup | 850.5 | 0 | 72 |
| Shortening, animal | 1 tbsp | 115.5 | 12.2 | 12.8 |
| Shortening, vegetable | 1 tbsp | 113.2 | 0 | 12.8 |
| Shrimp, cooked | 4 oz | 156.2 | 224 | 2.5 |
| Snowpea (pea pod) | 1 | 26.5 | 0 | .1 |
| Soft drink, cola-type | 1 can | 151.3 | 0 | 0 |
| Soft drink, cola-type, sugar free | 1 can | 3.5 | 0 | 0 |
| Sorbet, fruit, citrus | 1 cup | 184 | 0 | 0 |
| Sour cream | 1 cup | 492.8 | 102.1 | 48.2 |
| Soyabean oil | 1 tbsp | 120.2 | 0 | 13.6 |
| Spaghetti, cooked, no fat added | 1 cup | 196.2 | 0 | .9 |
| Spinach | 1 cup | 6.6 | 0 | .1 |
| Squash, cubed | 1 cup | 51.8 | 0 | .3 |
| Squid, boneless, boiled | 4 oz | 29.6 | 75 | .4 |
| Strawberries, unsweetened | 1 cup | 77.3 | 0 | .2 |
| Sugar | 1 tsp | 16.3 | 0 | .1 |
| Sunflower oil | 1 tbsp | 120.2 | 0 | 13.6 |
| Sweet potato, boiled | 1 cup | 146.6 | 0 | .4 |
| Taco shell | 1 | 58.9 | 0 | 2.5 |
| Tamarind | 1 | 4.8 | 0 | 0 |
| Tangerine | 1 | 37 | 0 | .2 |
| Tartar sauce | 1 cup | 74.1 | 5.6 | 7.4 |
| Tea, without sugar | 1 cup | 1.8 | 0 | 0 |
| Tea, with suagr | 1 cup | 127.6 | 0 | 0 |
| Thousand island dressing | 1 tbsp | 58.9 | 4.1 | 5.6 |
| Toffee | 1 | 27.1 | .5 | .6 |
| Tofu | 1 cup | 139.8 | 0 | 8.8 |
| Tomato juice | 1 cup | 41.3 | 0 | .1 |
| Tomato, red | 1 | 25.8 | 0 | .4 |
| Tongue, cooked | 4 oz | 315.1 | 119.1 | 23.1 |
| Tonic water | 1 bottle | 0 | 0 | 0 |
| Tortilla, corn | 1 | 28.9 | 0 | .3 |
| Tortilla | 1 | 28 | 0 | .4 |
| Tuna, canned in oil, drained | 1 cup | 316.8 | 28.8 | 13.1 |
| Turkey breast | 1 oz | 30.8 | 11.5 | .4 |
| Turkey, boneless | 4 oz | 231.6 | 91.3 | 10.8 |
| Turnip, raw | 1 cup | 35.1 | 0 | .1 |
| Veal chop, lean | 1 chop | 177.4 | 143.6 | 6.6 |
| Vinegar | 1 cup | 33.6 | 0 | 0 |
| Vodka | 1 jigger | 97 | 0 | 0 |
| Waffle, plain | 1 | 107.3 | 20.4 | 2.8 |
| Walnut oil | 1 tbsp | 120.2 | 0 | 13.6 |
| Walnuts, shelled | 1 cup | 642 | 0 | 61.9 |
| Water chesnut | 4 oz | 79 | 0 | .1 |
| Watercress | 1 cup | 3.7 | 0 | 0 |
| Watermelon | 1 slice | 91.2 | 0 | 1.2 |
| Whiskey | 1 jigger | 105 | 0 | 0 |
| White sauce | 1 cup | 393.2 | 31.9 | 29.8 |
| Wine | 1 glass | 70 | 0 | 0 |
| Yam, cooked | 1 cup | 161.9 | 0 | .2 |
| Yoghurt, frozen, flavored, low fat | 1 cup | 203.4 | 10.2 | 2.6 |
| Yoghurt, plain, nonfat | 8 oz | 126.6 | 4.1 | .4 |
| Yoghurt, plain, lowfat | 8 oz | 143.7 | 13.8 | 3.5 |
| Zabaglione | 1 cup | 156.7 | 222.4 | 5.4 |
| Height | Weight Range (Lbs) | Daily Calories (Cal) |
|---|---|---|
| 5'2 | 111-145 | 2,440 |
| 5'3 | 115-150 | 2,500 |
| 5'4 | 119-155 | 2,548 |
| 5'5 | 133-160 | 2,596 |
| 5'6 | 127-164 | 2,644 |
| 5'7 | 131-169 | 2,692 |
| 5'8 | 135-174 | 2,740 |
| 5'9 | 139-179 | 2,788 |
| 5'10 | 143-184 | 2,836 |
| 5'11 | 147-188 | 2,884 |
| 6'0 | 151-193 | 2,932 |
| 6'1 | 155-198 | 2,980 |
| 6'2 | 159-203 | 3,028 |
| 6'3 | 163-208 | 3,076 |
| 6'4 | 167-212 | 3,124 |
| 6'5 | 171-217 | 3,172 |
| 6'6 | 175-222 | 3,220 |
| Height | Weight Range (Lbs) | Daily Calories (Cal) |
|---|---|---|
| 4'10 | 86-115 | 2,056 |
| 4'11 | 90-120 | 2,100 |
| 5'0 | 93-124 | 2,133 |
| 5'1 | 97-128 | 2,177 |
| 5'2 | 100-132 | 2,210 |
| 5'3 | 104-137 | 2,254 |
| 5'4 | 107-140 | 2,287 |
| 5'5 | 111-145 | 2,331 |
| 5'6 | 114-149 | 2,364 |
| 5'7 | 118-154 | 2,408 |
| 5'8 | 121-157 | 2,441 |
| 5'9 | 125-162 | 2,485 |
| 5'10 | 128-166 | 2,518 |
| 5'11 | 132-170 | 2,562 |
| 6'0 | 135-174 | 2,595 |
| 6'1 | 139-178 | 2,639 |
| 6'2 | 142-182 | 2,672 |
[Home]