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Calorie Tables

Calorie Tables

Below are some tables for all the basic foods you might eat, and the calories found in each of these types of foods. To make it easy, foods have been grouped into the following:

On this page fruits, vegetables, legumes and nuts, and cereals and grains.

On the Next Page you will find meat/poultry and fish, dairy and eggs, fats and dressings, mixed dishes, sweets and desserts, and lastly drinks.

 

Fruit Calories

Apple 2.75" diameter 80
Apple juice 1 cup 115
Applesauce 1 cup unsweetened 105
Apricot 3 medium 50
Avocado 1 medium 305
Banana 1 large 105
Blueberries 1 cup 80
Cantaloupe half of 5" diameter 95
Cherries 1cup 90
Dates 10 230
Grapefruit half 40
Grapes, green 1 cup 90
Honeydew 6.5" wedge 45
Kiwi 1 45
Mango 4 ounces 75
Nectarine 1 75
Orange 1 medium 70
Orange juice 1 cup 105
Papaya 4 ounces 45
Peach 1 medium 50
Pear 1 100
Pineapple 8 ounces 60
Pineapple juice 4 ounces 60
Plum 1 30
Prunes 2 ounces 130
Raisins .25 cup 120
Raspberries 1 cup 70
Strawberries 1 cup 55
Tangerine 1 medium 37
Watermelon 4" x 8" wedge 155

Vegetables               Calories

Artichoke 1 medium 50
Asparagus 4 ounces 20
Beets 4 ounces 35
Beet greens 1 cup 25
Broccoli 4 ounces 30
Brussel sprouts 1 cup 50
Cabbage, raw 1 cup 25
Carrot 1 30
Cauliflower, raw 1 cup 30
Celery 1 stalk 5
Collard greens 1 cup 25
Corn, on cob 1 ear 85
Corn, kernels 1 cup 165
Cucumber 8" 15
Dandelion 4 ounces 50
Eggplant 1 cup 25
Endive/Escarole 1 cup 10
Green beans 4 ounces 40
Kale, raw 1 cup 40
Leeks .5 cup 16
Lettuce, head 1 cup 15
Lettuce, romaine 4 ounces 25
Mushrooms .5 cup 9
Okra 1 cup 50
Onions, green 6 small 25
Onions, white, raw 4 ounces 40
Parsnips 1 cup 95
Peas 1 cup 125
Pepper, sweet green 1 medium 20
Pepper, sweet red 1 medium 25
Potato baked 4 ounces 125
Potato chips 10 105
Potato, french fried 6 100
Potato, mashed .5 cup 90
Potato salad 1 cup 360
Potato, sweet 5 ounces 200
Pumpkin 1 cup 50
Radishes 4 small 8
Sauerkraut 1 cup 45
Spinach 1 cup 10
Squash, summer .5 cup 55
Squash, winter .5 cup 45
Squash, zucchini 1 cup 40
Tomato 1 medium 20
Turnips 1 cup 55
Turnip greens 1 cup 45
Watercress 4 ounces 25

Legumes, Nuts Calories

Almonds, shelled 1 cup 795
Beans, lima 1 cup 260
Beans, navy 1 cup 225
Beans, kidney 1 cup 230
Brazil nut, shelled 1 ounce 185
Cashews, raw .25 cup 196
Chestnuts, shelled 1 cup 350
Chickpeas 1 cup 270
Coconut, shelled 2" x 2" x .5" 160
Coconut, dried 1 cup 410
Filberts, shelled 1 ounce 180
Lentils 1 cup 215
Macadamias 1 ounce 196
Peanuts, shelled 1 ounce 160
Peanut butter 1 tablespoon 95
Peas, raw .5 cup 58
Pecans, halves 1 ounce 190
Pine nuts 1 ounce 160
Pistachios, shelled 1 ounce 165
Pumpkin seeds 1 ounce 155
Sesame seeds, hulled 1 tablespoon 45
Sesame butter 1 tablespoon 95
Soybeans 1 cup 235
Sprouts, mung 4 ounces 36
Sprouts, soybean 4 ounces 40
Sprouts, alfalfa 4 ounces 32
Sunflower seeds 1 ounces 160
Tofu, raw .5 cup 94
Walnut pieces 1 ounce 180

Cereals, Grains         Calories

Bagel 1 medium 165
Barley 4 ounces 390
Biscuit 1 medium 90
Bran flakes 1 cup 105
Bread crumbs 1 cup 340
Bread, French 1 slice 70
Bread, Italian 1 slice 70
Bread, pita 1 80
Bread, pumpernickel 1 slice 70
Bread, rye 1 slice 50
Bread, whole wheat 1 slice 60
Bread, white 1 slice 70
Corn flakes 1 cup 100
Corn grits 1 cup 125
Croutons 6 35
Farina 1 cup 100
French toast 1 slice 130
Granola 1 cup 225
Melba toast 1 slice 30
Muffin, bran 1 medium 150
Muffin, corn 1 medium 130
Muffin, English 1 150
Oatmeal. cooked 1 cup 150
Pancake 4" 60
Pasta, cooked 1 cup 190
Popcorn 1 cup 55
Rice cake 1 35
Rice, white, cooked .5 cup 100
Rice, brown .5 cup 110
Rice, wild .5 cup 85
Roll, hamburger 1 120
Roll, hot dog 1 160
Roll, onion 1 130
Wheat, cream of .5 cup 65
Wheat germ .5 cup 220

 

Continued on next page...

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