Updated date:

Food Calorie Quick Reference Tables

Edward Happer is a registered dietitian and health blogger providing clinical counseling. He writes under name of Bilaras on health blogs.

food-calorie-chart

Calorie Chart

Food Items

· Fruits

· Vegetables

· Meat, Poultry and Dairy

All of the following food items are single serving

Food Type

Food Item

Calories

Fruits

 

Apple

95

Apricot (100g)

29

Avocado

270

Bananas

95

Blackberries

25

Blackcurrants

28

Blueberries

30

Boysenberries

66

Cranberries

15

Coconut

351

Cherimoya

115

Dates

107

Fig (50g)

43

Grapefruit

48

Grapes

60

Kiwi fruit

29

Lemon

6

Mango

107

Melon

26

Nectarine

60

Orange

60

Papaya

74

Peach

36

Pear

64

Pineapple (2 rings)

41

Plum (2)

34

Raisins (50g)

136

Raspberries (100g)

25

Rhubarb (100g)

7

Strawberries (100g)

27

Tomato

22

Watermelon (1 cup)

46

Food TypeFood ItemCalories

Vegetables

 

 

Alfalfa, sprouted

5

Artichoke

67

Asparagus (1 cup)

36

Beetroot

30

Bok Choy (1/2)

50

Broccoli (1 cup)

40

Brussels Sprouts

56

Butternut squash

139

Cabbage

31

Carrots

30

Cauliflower

28

Celery (3 small stalks)

9

Chard

32

Corn (1 cup)

140

Cucumbers (each)

30

Eggplant (1 cup)

38

Garbanzos (1 cup)

367

Garlic (1 clove)

4

Green beans (1 cup)

31

Green pepper (1/5 pound)

16

Kale (1 cup)

43

Kidney beans

230

Lentils

212

Lettuce

7

Lima beans (1 cup)

189

Mushrooms

20

Navy beans

224

Okra (fried)

170

Olives (10 large)

45

Onions (1 cup)

65

Peas (1 cup)

115

Pickles (1 cup)

115

Potatoes (fries)

130

Rice (brown)

232

Rice (white)

223

Snow peas

70

Spinach (1 cup)

46

Tater Tots

150

Turnip greens

29

Zucchini

22

Food TypeFood ItemCalories

Meat, Poultry and Dairy

 

 

 

Mutton (100g)

128

 

Veal (100g)

94

 

Venison (100g)

94

 

Rabbit (100g)

121

 

Lamb (100g)

178

 

Loin of Venison (100g)

174

 

Ground Beef

164

 

Beef (steak)

229

 

Pork Belly (x2)

300

 

Pork Fillet (100g)

171

 

Roast Chicken (100g)

99

 

Chicken Breast (100g)

75

 

Duck (100g)

192

 

Goose (100g)

227

 

Turkey (100g)

122

 

Butter (100g)

734

 

Cheddar Cheese (100g)

249

 

Milk, semi-skimmed

50

 

Milk, whole

67

 

Yogurt, Low fat (100g)

97

Food Dishes

Food Dishes


All of the following calories of dishes adjusted according to ‘single serving’.


1.Corn on the cob

Corn on the cob is delicious boiled or grilled maize with a little seasoning of salt on it. It contains roughly 155 Calories; it is healthy and very filling.

2.Mac and cheese

Macaroni and cheese is prepared by cooking elbow macaroni and white sauce with some cheese, the dish contains approximately 207 Calories.

3.Mashed Potatoes

Mashed potatoes are made by mashing up boiled potatoes and adding some cheese and butter for taste and more texture. There is numerous different way of cooking this, but the most popular and favorite type, calls for cream and butter. There are 180 Calories in that version (per serving).

4.Chicken Caesar Bowl Salad

Chicken Caesar Bowl Salad contains 230 calories; it is generally made by adding roasted Chicken Breast, shredded Parmesan-style cheese and Caesar Dressing to Romaine Lettuce.

5.Egg Salad Bowl

Egg Salad Bowl contains 260 Calories; it is another version of creating a salad which requires dressing of eggs.

6.Hamburger

Hamburger contains 250 Calories, its ingredients include ground meat patty and salad and different sauces to go along with it like mustard, mayonnaise, ketchup and relish.

7.French Fries

French Fries have 270 Calories in them in a single serving. They are fried up slices of potatoes, served with ketchup, seasoning of salt makes them even tastier.

8.Grilled Chicken Breast

Grilled Chicken Breast contains 367 Calories, it is chicken breast grilled after being marinated with different herbs.

9.Beef Pot Roast

Beef Pot Roast has 180 Calories in its single serving, it is time consuming dish to make, which requires the cooking of the meat in a slow roasting fashion. The dish is cooked in a big cooking pot, and the meat is seared and then cooked.

10.Lamb Shank with Rosemary Gravy

Lamb Shank with Rosemary Gravy contains 204 Calories in its single serving, it is prepared by cooking the lamb shanks and the gravy mix together for a 6-8 hours on medium heat. This is also a very time consuming dish.



This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

Comments

Trish on August 25, 2020:

NOT helpful without weights. Single portions are not the same for every one

dasun on July 12, 2020:

this page is verry helpfull to us

Hasanthi on June 09, 2020:

How many calories in cooked 100g of white and brown rice ??

Nsp on June 04, 2020:

How many calories in cooked 100g of white rice?

asha on May 27, 2020:

Very good page....

Kasuni Tharaka on May 03, 2020:

How many calories in an egg?

Harshani on April 18, 2020:

How many calorie in 1 tea spoon of suger white and brown

nikky on January 10, 2020:

how many calories in prawns 100g and cuttle fish 100g

Suresh sanjeewa on November 22, 2019:

How many calories 100g boiled black chickpeas ?

L. Anika on November 13, 2019:

How many calories in 01 teaspoon of sugar(white)?

janakasrilanka on October 03, 2019:

thank you very much giving importance details

Sumali on September 02, 2019:

Calorie for rice plz.

Anuradha on September 01, 2019:

very important page......

Isuru on August 25, 2019:

I need 1000 calories per day and on week days I spend above 8 hours per day in campouse. So I have busy life. Can you please give me a schedule.

Shenali on July 13, 2019:

How many calories are there in a 250ml Beer can?

S.T Rashmini on June 09, 2019:

I need 1400 calories per day and on week days I spend above 7 hours per day in campouse. So I have bit busy life. Can you plz give me a schedule.

Nayomi on May 15, 2019:

Very good page.

Rasika Ediriweera on May 11, 2019:

Good food plan

S.H .Mohamed on March 11, 2019:

I need 1305 calories Per day. Can you give me a schedule please

rando on February 28, 2019:

what a useless chart, no quantities

fat jerry on February 16, 2019:

best info for me to be slim jerry...thanks a lot.

Jacky on February 09, 2019:

Two eggs

Half cup mushrooms

Half cup spinach

How much calories

Nuwan on December 30, 2018:

how many grams rice you mentioned here?

eleanor on September 21, 2018:

not all the fruit and veggies have the amount for each serving, please let me know as i am counting calories these days to lose 100 pounds.. thank you kindly EB

becky on May 25, 2018:

grains?

Brijpal on February 18, 2018:

Single serving means,

What quantity you are talking about,

Is this 100gm? Please advise.

chesakat on June 18, 2017:

4 oz is a single serving for meat

Joyce Clark on May 28, 2015:

How many ounces do you consider in a single serving of meat. Such as hamburger or chicken breast?

Angel on March 26, 2014:

I was looking at the above single servings for all foods, fruit, vegetables, meats, you mentioned, some of them don't say how much is a single serving. Could you please explain this, thank you.