Food Calorie Chart

admin — Tue, 31 Jan 2012 06:55:26 +0000

The carbohydrates, fats, and proteins in food supply energy, which is measured in calories. Carbohydrates and proteins provide 4 calories per gram. Fat contributes more than twice as much — 9 calories per gram. Alcohol is also high in energy and supplies 7 calories per gram. Foods that are high in fat are naturally also high in calories.

Our food calorie charts provide information on the calorie, carbohydrate, fat and protein content of various foods.

BEANS

FOOD	AMOUNT	TOTAL CALORIES
Black beans	1/2 cup cooked	113
Garbanzo (chickpeas)	1/2 cup cooked	134
Kidney beans	1/2 cup cooked	112
Lentil beans	1/2 cup cooked	115
Lima beans	1/2 cup cooked	108
Navy beans	1/2 cup cooked	129
Soybeans (Edamame)	1/2 cup cooked	127
Tofu	1/2 cup fresh	94

DAIRY

FOOD	AMOUNT	TOTAL CALORIES
Butter	1 tbs.	110
Cheddar Cheese	1 ounce	114
Cottage cheese	1/2 cup	110
Cottage cheese, low fat	1/2 cup	90
Egg	1 large	75
Milk, low fat	1 cup	121
Milk, skim	1 cup	86
Muenster cheese	1 ounce	104
Swiss cheese	1 ounce	107
Yogurt, low fat	1 cup	144
Yogurt, non fat	1 cup	127

FISH

FOOD	AMOUNT	TOTAL CALORIES
Anchovies, in water	1 ounce	37
Halibut	3 ounces	120
Mackerel	3 ounces	85
Salmon	3 ounces	121
Sardines, in water	1 can	130
Tuna, tongol	1/4 cup	60

FRUIT

FOOD	AMOUNT	TOTAL CALORIES
Apple	1 medium	80
Apricots	3 medium	60
Banana	1 medium	110
Blackberries	1/2 cup	37
Blueberries	1/2 cup	41
Cantaloupe	1/4 medium	50
Cherries	1 cup	90
Dates	5 pieces	120
Figs	1 medium	37
Grapefruit	1/2 medium	60
Grapes	1 cup	60
Guava	1 medium	45
Kiwifruit	2 medium	100
Lemon	1 average	15
Lime	1 average	20
Mango	1/2 medium	70
Nectarine	1 medium	70
Orange	1 medium	70
Papaya	1/2 medium	70
Peach	1 medium	40
Pear	1 medium	100
Persimmon	1 medium	32
Pineapple	2 slices	65
Plums	2 medium	80
Prunes	1/4 cup	110
Raisins, seedless	1/4 cup	107
Rasberries	1 cup	50
Strawberries	8 medium	45
Tangerine	1 medium	50
Watermelon	1 cup	40
Watermelon	1 slice, 10″ diam.	150

GRAINS

FOOD	AMOUNT	TOTAL CALORIES
Oatmeal, rough cut	1 cup	145
Pancake, buckwheat	1 4″ diameter	54
Pancake, whole wheat	1 4″ diameter	74
Popcorn, dry	1 cup	54
Rice, brown, cooked	1/2 cup	80
Rice, wild, cooked	1/2 cup	85
Rye bread	1 slice	56
Whole wheat bread	1 slice	56

NUTS AND SEEDS

FOOD	AMOUNT	TOTAL CALORIES
Almonds	1/4 cup	212
Brazil nuts	1/4 cup	230
Cashews	1/4 cup	97
Peanuts	1/4 cup	210
Peanut butter	1 tbs.	86
Pecans	1/4 cup	185
Pistachios, shelled	1/4 cup	185
Pumpkin seeds	1/4 cup	192
Sesame seeds	1 medium	200
Sunflower seeds	1/4 cup	170
Tahini	1 tbs.	89
Walnuts	1/4 cup	160

POULTRY

FOOD	AMOUNT	TOTAL CALORIES
Chicken breast	4 ounces	193
Chicken, light meat, no skin	4 ounces	196
Chicken, dark meat, no skin	4 ounces	232
Turkey, light meat, no skin	4 ounces	178
Turkey, dark meat, no skin	4 ounces	212

VEGETABLES

FOOD	AMOUNT	TOTAL CALORIES
Alfalfa sprouts	1 cup	20
Artichoke	1 medium	60
Artichoke hearts	1/2 cup cooked	42
Arugula	1/2 cup	3
Asparagus	1/2 cup cooked	23
Avacado	1/2 cup pureed	185
Bamboo shoots	1/2 cup raw	21
Beet greens	1/2 cup cooked	20
Beets	1/2 cup cooked	38
Bell peppers	1/2 cup raw sliced	25
Bok choy	1/2 cup cooked	10
Broccoli	1/2 cup cooked	22
Broccoli, raw	1 medium stalk	45
Brussel sprouts	1/2 cup cooked	30
Cabbage	1/2 cup cooked	17
Carrot, raw	1 7 inch	31
Carrots	1/2 cup cooked	35
Cauliflower	1/2 cup cooked	20
Cauliflower	3 florets	14
Celery	1 stalk	6
Celery	1/2 cup cooked	13
Chard	1/2 cup cooked	18
Chives	1 medium	9
Collard greens	1/2 cup cooked	17
Corn	1/2 cup cooked	89
Cucumbers	1/2 cup sliced	7
Eggplant	1/2 cup cooked	13
Endive	1/2 cup chopped	13
Garlic	1 clove	4
Green beans	1/2 cup cooked	22
Green onions	1/2 cup chopped	16
Jicama	1/2 cup cooked	43
Kale	1/2 cup cooked	18
Kohlrabi	1/2 cup cooked	24
Leeks	1/2 cup cooked	16
Lemon grass	1 cup raw	66
Lettuce, iceberg	1/2 cup	9
Lettuce, romaine	1/2 cup	4
Mushrooms	1/2 cup raw	9
Mushrooms	1/2 cup cooked	21
Mustard greens	1/2 cup cooked	11
Okra	1/2 cup cooked	25
Olive oil	1 tbs.	120
Onion	1/2 cup cooked	46
Onion, raw	1 medium	60
Onion, raw	1/2 cup chopped	30
Parsley	1/2 cup chopped	11
Peas	1/2 cup cooked	34
Potato, white	1/2 cup cooked	59
Pumpkin	1/2 cup cooked	24
Radishes	1/2 cup sliced	12
Radicchio	1 medium leaf	2
Rhubarb	1/2 cup raw	13
Rutabaga	1/2 cup cooked	47
Sauerkraut	1/2 cup cooked	25
Spinach	1/2 cup cooked	21
Spinach	1 cup raw	14
Summer squash	1/2 cup cooked	36
Sweet potato	1/2 cup cooked	125
Tomato	1 medium	35
Turnip greens	1/2 cup cooked	15
Turnips	1/2 cup cooked	24
Water chestnuts	1/2 cup raw	60
Winter squash	1/2 cup cooked	80
Zucchini	1/2 cup cooked	14

For low-calorie snack ideas, visit Low Calorie Snacks and 100 Calorie Snacks. For information on how many calories you should consume each day, consult How Many Calories Do I Need, How Many Calories Should I Eat?, and Daily Calorie Intake.