Food Calorie Quick Reference Tables

Updated on March 8, 2017
Bilaras profile image

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

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 Type
Food Item
Calories
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 Type
Food Item
Calories
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.



Comments

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    • profile image

      Brijpal 3 months ago

      Single serving means,

      What quantity you are talking about,

      Is this 100gm? Please advise.

    • profile image

      chesakat 11 months ago

      4 oz is a single serving for meat

    • profile image

      Joyce Clark 2 years ago

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

    • profile image

      Angel 4 years ago

      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.

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