Monday 16 April 2012

Calorie Chart

Food Calorie Chart of Healthy Foods for Weight-Loss

BEANS 

 FOODAMOUNT TOTAL CALORIES
 Black beans 1/2 cup cooked 113
 Garbanzo (chickpeas) 1/2 cup cooked 134
 Kidney beans 1/2 cup cooked112 
 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 fresh94 

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

FOODAMOUNTTOTAL CALORIES
Anchovies, in water1 ounce37
Halibut3 ounces120
Mackerel3 ounces85
Salmon3 ounces121
Sardines, in water1 can130
Tuna, tongol1/4 cup60

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
 Raspberries 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, rought cut 1 cup145
 Pancake, buckwheat 1 4" diameter 54
 Pancake, whole wheat 1 4" diameter 74
 Popcorn, dry 1 cup 54
 Quinoa  1/2 cup cooked121
 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
 Whole wheat pasta 1 cup cooked182

NUTS AND SEEDS

 FOOD AMOUNT TOTAL CALORIES
 Almonds 1/4 cup212
 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 tbs. 55
 Sunflower seeds 1/4 cup 170
 Tahini 1 tbs. 89
 Walnuts 1/4 cup 160

POULTRY

FOODAMOUNTTOTAL CALORIES
Chicken breast4 ounces193
Chicken, light meat, no skin4 ounces196
Chicken, dark meat, no skin4 ounces232
Turkey, light meat, no skin4 ounces178
Turkey, dark meat, no skin4 ounces212

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
 Avocado 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
 Brussels 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, raw 3 florets 14
 Celery, raw 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, iceburg 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

MEAT POULTRY AND GAME
Name Portion Calories
Bacon (lean back, raw) 100g 136
Bacon (back, standard, raw) 100g 120
Bacon (back, lean and fat, fried in blended vegetable oil) 100g 465
Bacon (streaky, raw) 100g 276
Minced Beef (average, raw) 100g 225
Minced Beef (extra lean, raw) 100g 174
Beef topside (roast, lean meat only) 100g 175
Beef steak, rump (raw lean only) 100g 125
Beefburger (grilled) 1 quarter-pd 254
Beef (corned) 100g 217
Crocodile fillet (cooked) 100g 160
Gammon steak (fat removed, grilled) 100g 172
Ham (extra lean) 100g 107
Ham (parma) 50g 111
Lamb loin chop (rimmed, grilled) 1 150
Lamb leg (roast, lean only) 100g 203
Lamb shoulder (roast) 100g 235
Lamb's kidney (fat removed) 1 91
Lamb's liver 100g 137
Ostrich (cooked) 100g 188
Pork fillet (raw) 100g 122
Pork leg (roast lean only) 100g 185
Pork crackling (roast) 100g 550
Pork chop, loin, lean (grilled) 1 220
Salami 25g 109
Sausage (chorizo) 100g 291
Sausage (pepperoni) 100g 551
Pork sausfage (grilled) 2 large 254
Sausage (chipolata, low-fat, grilled) 2 92
Veal fillet 100g 109
Venison filet 100g 103
Chicken fillet (no skin) 100g 106
Chicken breast (grilled, skin removed) 1 breast 192
Chicken leg quarter (casseroled) 1 257
Chicken (roast, meat only) 100g 177
Duck (roast, meat plus skin) 100g 339
Duck (roast, meat only) 100g 195
Guinea fowl meat (raw) 100g 148
Pheasant (roast) 100g 220
Rabbit fillet (raw) 100g 137
Turkey fillet (light meat, raw) 100g 105
Turkey fillet (dark meat, raw) 100g 104
Turkey light meat (roast) 100g 153




For more valuable Calorie Charts visit :


the food chart

Calorie-Chart.net 
for dieters and weight loss purposes


For an extended list visit : Calories & Exercise