Food Calorie Quick Reference Tables
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.
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.
Questions & Answers
Comments
Mg 65kg 160 cm usa .mt adu Kara ganna one 55kg
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.
very good page
Very good page.
Good food plan
I need 1305 calories Per day. Can you give me a schedule please
what a useless chart, no quantities
best info for me to be slim jerry...thanks a lot.
Two eggs
Half cup mushrooms
Half cup spinach
How much calories
how many grams rice you mentioned here?
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
grains?
Single serving means,
What quantity you are talking about,
Is this 100gm? Please advise.
4 oz is a single serving for meat
How many ounces do you consider in a single serving of meat. Such as hamburger or chicken breast?
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.
16