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Food Calorie Quick Reference Tables

Edward Happer is a registered dietitian and health blogger. He owns a nutrition clinic and shares his experience in running a business.

food-calorie-chart

Calorie Chart

Food Items

  • Fruits
  • Vegetables
  • Meat, Poultry, and Dairy

All of the following food items are single serving.

Fruits

Calories per 100g of raw fruit. Data provided by USDA.

FruitCalories

Apple

52

Apricot

48

Avocado

160

Banana

89

Blackberries

43

Blueberries

57

Cranberries

46

Coconut

354

Cherimoya

75

Dates, medjool

277

Fig

74

Grapefruit

42

Grapes

69

Kiwi fruit

58

Lemon

29

Mango

60

Melon, honeydew

36

Nectarine

39

Orange

47

Papaya

43

Peach

42

Pear

57

Pineapple

50

Plum

46

Raspberries

52

Rhubarb

21

Strawberries

32

Tomato

18

Watermelon

30

Vegetables, Grains, and Legumes

Calories per 100g of raw vegetables, grains, or legumes (unless otherwise indicated). Data provided by USDA.

Food ItemCalories

Alfalfa, sprouted

23

Artichoke

53

Asparagus

20

Broccoli

34

Brussels sprouts

43

Butternut squash

45

Cabbage, red

31

Carrots

41

Cauliflower

25

Celery

14

Chard

19

Corn

86

Cucumbers

15

Eggplant

25

Garlic

149

Green beans

31

Green pepper

20

Kale

35

Kidney beans, canned

135

Lentils, canned

165

Lettuce

14

Lima beans, canned

122

Mushrooms

22

Navy beans, canned

113

Okra, fried

217

Olives, black

116

Onions

40

Peas, green

81

Pickles

12

Rice, white, cooked

96

Spinach, cooked

27

Tater tots

236

Turnip greens

132

Zucchini

21

Meat, Poultry, and Dairy

Calories per 100g. Data provided by USDA.

Food ItemCalories

Veal, roasted

229

Venison, roasted

190

Rabbit, cooked

172

Lamb, cooked

265

Ground beef, cooked

260

Beef steak, fried

235

Pork belly, cooked

518

Roast chicken

223

Chicken breast, cooked

175

Duck, cooked

336

Goose, roasted

304

Turkey, light meat, roasted

169

Butter

717

Cheddar cheese

408

Milk, semi-skimmed

50

Milk, whole

60

Yogurt, plain, low-fat

63

Food Dishes

The following dishes' caloric values are based on a single serving size.

  1. Corn on the Cob: This delicious boiled or grilled maize with a dash of salt contains roughly 80 calories and is healthy and very filling.
  2. Mac and Cheese: Prepared by cooking elbow macaroni and white sauce with some cheese, this dish contains approximately 222 calories.
  3. Mashed Potatoes: Made by mashing up boiled potatoes and adding some cheese and butter for taste and texture, there are numerous ways of cooking this. The most popular and favorite style calls for cream and butter; there are 131 calories in that version (per serving).
  4. Chicken Caesar Bowl Salad: This salad contains 136 calories; it is generally made by adding roasted chicken breast, shredded Parmesan-style cheese, and caesar dressing to romaine lettuce.
  5. Egg Salad Bowl: This salad variety contains 236 calories; it usually calls for mayonnaise and yellow mustard.
  6. Hamburger: A burger contains 280 calories. Its ingredients include a ground beef patty and bun; the lettuce and different sauces to go along with it like mustard, mayonnaise, ketchup, and relish are not included in the calorie total.
  7. French Fries: These fried, sliced potatoes have 196 calories in a single serving. They are often served with ketchup and a dash of salt.
  8. Beef Pot Roast: This roast has 155 calories in its single serving; it is a time-consuming dish to make that requires the meat to be cooked in a slow-roasting fashion. The meat is seared and then cooked in a big cooking pot.

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.

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