Calorie Reference


Meats

Food Serving Calories
Chicken breast 4 ounces 193
Chicken tender 1 tender 150
Cooked Bacon 1 ounce 135
Grilled/Broiled Beef 1 ounce 107
Grilled/Broiled Steak 1 ounce 51
Ham 1 ounce 45
Hot Dog 1 dog 250
Pepperoni 1 ounce 148
Pork 1 ounce 76
Salmon 3 ounces 121
Sardines 1 can 200
Tuna 1/4 cup 60
Tuna-Light (canned) 3 ounce 100
Turkey, light meat, no skin 4 ounces 178

Beans

Food Serving Calories
Black beans 1/2 cup cooked 113
Black beans 1 can (130 x 3.5) 455
Garbanzo (chickpeas) 1/2 cup cooked 134
Green Beans 1 can (20 x 3.5) 70
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 Serving Calories
Butter 1 tbs. 110
Buttermilk 1 cup 100
Cheddar Cheese 1 slice (oz) 114
Cottage Cheese 1/2 cup 110
Cream Cheese 2 tbsp/1 oz 100
Egg 1 large 75
Ice cream (vanilla) 4 ounces 145
Milk, low fat 1 cup 121
Muenster cheese 1 ounce 104
Swiss cheese 1 ounce 107
Yogurt 1 cup 140

Vegetables

Food Serving Calories
Alfalfa sprouts 1 cup 20
Asparagus 1/2 cup cooked 23
Baked Potato 1 medium 161
Baked Sweet Potato 1 medium 136
Beets 1/2 cup cooked 38
Bell peppers 1/2 cup raw sliced 25
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
Baby Carrots 2 cups (284 g) 100
Carrots 1/2 cup cooked 35
Cauliflower 1/2 cup cooked 20
Celery, raw 1 stalk 6
Collard greens 1/2 cup cooked 17
Corn 1 cup 180
Cucumbers 1/2 cup sliced 7
Eggplant 1/2 cup cooked 13
Fresh Green Beans 1 cup 44
Fresh Potato 1 medium 80
Garlic 1 clove 4
Ginger 1 ounce 20
Green Onions 1 cup 32
Green Peas 1 cup 96
Green Pepper 1 medium 17
Green beans 1/2 cup cooked 22
Kale 1/2 cup cooked 18
Lettuce 1 head 21
Lettuce, iceburg 1/2 cup 9
Lettuce, romaine 1/2 cup 4
Mushrooms 1/2 cup raw 9
Mushrooms 1/2 cup cooked 21
Okra 1/2 cup cooked 25
Onion 1/2 cup cooked 46
Peas 1/2 cup cooked 34
Pickles 1 spear 7.5
Potato, white 1/2 cup cooked 59
Pumpkin 1/2 cup cooked 24
Radish 1 cup 18
Red Pepper 1 medium 39
Sauerkraut 1/2 cup cooked 25
Shallots 1 tbsp 8
Spinach 1 cup raw 14
Squash 1/2 cup cooked 50
Sweet potato 1/2 cup cooked 125
Tomato 1 medium 35
Turnip greens 1/2 cup cooked 15
Water chestnuts 1/2 cup raw 60
White Onion 1 medium 40
Zucchini 1/2 cup cooked 14

Fruits

Food Serving Calories
Apple 1 medium 80
Apricot 1 medium 17
Avocado 1 avocado 322
Banana 1 medium 105
Blackberries 1 cup 74
Blueberries 1 cup 82
Canned Pear 1 ounce 75
Cantaloupe 1/4 medium 50
Cherries 1 cup 90
Cranberries 1 cup 46
Dates 5 pieces 120
Date (Medjool) 1 date 66
Fig 1 medium 37
Grapefruit 1 medium 120
Grapes 1 cup 60
Guava 1 medium 45
Kiwifruit 2 medium 100
Lemon 1 medium 17
Lime 1 medium 20
Mango 1 medium 140
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 1 cup 78
Plums 2 medium 80
Pomegranate 1 ounce 19
Prunes 1/4 cup 110
Raisins 1/4 cup 107
Raspberries 1 cup 50
Star fruit 1 medium 40
Strawberries 8 medium 45
Tangerine 1 medium 50
Watermelon 1 cup 50
Watermelon 1 slice, 10in diam. 150

Grains

Food Serving Calories
Bagel 1 289
Barley 1 cup 650
Bread 1 slice 70
Brown Rice 1 cup 210
Grits 1 cup cooked 150
Cornflakes 1 cup 100
Noodles 1 cup 190
Oatmeal (dry) 1/2 cup 150
Oatmeal (cooked) 1 cup 150
Pancake, whole wheat 1 4″ diameter 74
Pasta 1 ounce 100
Popcorn, dry 1 cup 54
Pretzels (hard, plain, salted) 1 ounce 108
Quinoa 1/2 cup cooked 121
Rice 1 cup 200
Rye bread 1 slice 56
Spaghetti (cooked) 1 cup 221
Tortilla Chips (Corn) 1 oz / 28 g / 10 chips 140
Whole wheat bread 1 slice 56

Nuts and Seeds

Food Serving Calories
Almonds 1/4 cup 212
Cashews 1/4 cup 97
Mixed nuts (dry roasted) 1 ounce 168
Peanuts 1/4 cup 210
Peanut Butter 1 tbs. 95
Pecans 1/4 cup 185
Pistachios, shelled 1/4 cup 185
Pumpkin seeds 1/4 cup 192
Sesame seeds 1 tbs. 55
David's Sunflower Seeds (in Shell) 30 g (half bag) 190
Walnuts 1/4 cup 160
Popcorn 1 ounce 110

Foods/Other

Food Serving Calories
Beef and Bean Burritos (El Monterey) 1 Burrito 300
Chili with beans (canned) 1 cup 287
Chocolate 1 ounce 140
Chocolate Syrup 1 tbsp 25
Cliff Bar: Chocolate Chip 1 bar 250
Cocoa 1 cup 200
Coleslaw 1/2 cup 174
Cream of Tartar 1 tsp 2
Dark Chocolate 1 ounce 180
Glazed Donut (Krispy Kreme) 1 200
Honey 1 tbsp 60
Hummus 1 tbsp 27
Jam 1 tbsp (20 g) 50
Ketchup 1 tbsp 15
Maple Syrup 1 tbsp 50
Mayonnaise 1 tbsp 100
Mustard 1 tbsp 10
Olive 1 full 12
Olive oil 1 tbs. 120
Pan de Bono 1 150
Pasta 1 cup 300
Pizza (pepperoni, reg crust) 1 slice 300
Potato chips (plain) 1 ounce 155
Ranch salad dressing 2 tbs. 146
Ramen Noodles (Chicken Flavor) 1 package 375
Red Barron Singles Pizza 1 pepperoni pizza 460
Red Barron Singles Pizza 1 cheese pizza 390
Saffron 1 tsp 2
Salsa 4 ounces 35
Salt 1 tsp 0
Sams Club: Chicken Fried Rice 1 package 420
Sams Club: Vegetable Chow Mein 1 package 440
Slim Jim (original) 1 130
Spaghetti sauce (marinara) 4 ounces 92
Soy Sauce 1 tbsp 11
Syrup: Pearl Milling 2 tspn (30 ml) 100
Tofu 1 ounce 22
Pizzeria UNO Steak & Cheese Tastefulls 1 Piece 310
Uncrustables (Smucker's) 1 Sandwich 320
Waffle's (Frozen) 1 waffle 100
White Chocolate 1 ounce 162
Yeast 1 ounce 80
York 1 Peppermint Patty 150

Beverages

Food Serving Calories
Beer 12 ounces 153
Coffee (black) 1 cup 2
Cola 12 ounces 136
Gin 1 ounce 65
Milk 1 cup 157
Red Wine 1 ounce 23
Rum 1 ounce 65
Unsweet tea 1 cup 0
Vodka 1 ounce 65
Whiskey 1 ounce 65
White Wine 1 ounce 22

Restaurants

7/11 Serving Calories
Steak & Cheese Taquito 1 210
Buffalo Chicken Taquito 1 180
Beef Mini Tacos (10 count) 1 40
ARBY's Serving Calories
Arby's Melt 1 sandwich 330
Classic Roast Beef 1 sandwich 360
Corned Beef Reuben 1 sandwich 680
Ham & Swiss Melt 1 sandwich 300
Turkey Slider 1 slider 180
Bacon & Cheese Croissant 1 sandwich 330
Jalapeno Bites 5 pieces 290
Chick-fil-A Serving Calories
Bacon, Egg & Cheese Muffin 1 muffin 310
Hash Browns 1 270
Fruit cup 1 medium 60
Grilled Nuggets 8 count 130
Grilled Chicken Sandwich 1 sandwich 320
Side salad 1 salad 160
Cup of Chicken Noodle Soup 1 soup 145
Kale Crunch Side 1 side 120
Chick-fil-A Sauce 1 packet 140
Zesty Buffalo Sauce 1 packet 25
Chipotle Serving Calories
Burrito (sofritas or steak, rice, beans, tomato salsa, fajita veggies) 1 Burrito 695
Burrito Bowl (sofritas or steak, rice, beans, tomato salsa, fajita veggies) 1 Burrito 535
Cracker Barrel Serving Calories
Old Timer's Breakfast (w/turkey sausage, fried apples, Take home: biscuits/gravy (480 cal)) 1 510
Country Fried Steak 1 600
Chicken n' Dumplings 1 450
Side: Buttermild Biscuit 1 biscuit 160
Side: Loaded Baked Potato 1 potato 470
Side: Vegetable Soup 1 80
Side: Green Beans 1 60
Dunkin' Serving Calories
Grilled Cheese 1 sandwich 480
Chocolate Frosted Donut 1 280
Boston Cream Donut 1 270
Einstein Bros Serving Calories
Plain / Everything Bagel 1 bagel 270 / 280
Ancient Grain Thin 1 bagel 200
Garlic and Herb Smear 1.2 oz 110
Soup, Broccoli Cheese 12 oz (med) 330
Classic Egg White Cheddar Cheese 1 sandwich 360
First Watch Serving Calories
Tri-Fecta (Eggs, Waffle, Bacon) 1 860
The Traditional (fruit instead of potatoes) 1 823
Tri-Athlete 1 510
Classic Benedict 1 620
IHOP Serving Calories
Original Buttermilk Pancakes 3 450
Belgian Waffle 1 590
2 x 2 x 2 eggs/bacon 530
Jersey Mike's Subs Serving Calories
Buffalo Chicken 1 (Bowl/Reg/Giant) 610/900/1770
Grilled Portabella and Swiss 1 (Bowl/Reg/Giant) 330/640/1220
Mike's Famous Philly 1 (Bowl/Reg/Giant) 430/710/1430
Portabella Chicken Cheese Steak 1 (Bowl/Reg/Giant) 410/690/1370
Lazy Moon Serving Calories
Pizza Slice 1 850
McDonald's Serving Calories
Baked Apple Pie 1 pie 230
Egg McMuffin 1 350
Sausage Burrito 1 310
Hash Browns 1 140
Hamburger 1 250
Cheeseburger 1 300
Chicken McNuggets 4 pieces / 6 pieces 170 / 250
Fries 1 Small 220
Miller's Ale House Serving Calories
Gardein Chipotle Black Bean Veggie Burger 1 burger 420
French Fries 1 order 450
Grilled Chicken BTL 1 order 670
French Onion Soup 1 bowl 290
Zinger's Salad (Hot sause and Blue cheese) 1 salad 510
Moe's Serving Calories
Black Beans for Bowl 1 serving 129
White Meat Chicken for Bowl 1 serving 130
Seasoned Rice for Bowl 1 serving 300
Pico De Gallo for Bowl 1 serving 16
Black Beans for Bowl 1 serving 129
Grilled Peppers for Bowl 1 serving 129
Black Beans for Bowl 1 serving 17
My Home Foods Serving Calories
Turkey Sandwhich: 1 slice bread, 3 slices turkey (2oz), 1 tbsp mayo 1 Serving 260
Olive Garden Serving Calories
Pasta E Fagioli Soup 1 serving 150
Zuppa Toscana Soup 1 serving 220
Minestrone Soup 1 serving 110
Chicken and Gnocchi Soup 1 serving 230
Breadstick 1 serving 150
House Salad 1 serving 150
Panera Serving Calories
Egg & Cheese on Artisan Ciabatta 1 370
Avocado, Egg White & Spinach on Sprouted Grain Bagel Flat 1 350
Pastry - Chocolate Croissant 1 380
Mini Scone -Blueberry 1 150
Caesar 1 salad 330
Mediterranean Veggie on Tomato Basil 1/2 Sandwich 270
Frontega Chicken Panini on Black Pepper Focaccia 1/2 Sandwich 410
Bistro French Onion Soup 1 Cup 190
Papa John's Pizza Serving Calories
Cheese Pizza Slice 1 Large slice 300
Cheese Thin Crust Pizza 1 Large slice 230
Grilled Chicken Margherita Thin Crust Pizza 1 Large slice 250
Jalapeno Popper Rolls 1 roll 60
Special Garlic 1 cup 150
PDQ Serving Calories
Grilled Chicken Tender 3 pieces 129
Broccoli Side 1 98
Chile-Lime Corn Side 1 186
Grilled Chicken Sandwich 1 sandwich 293
Pollo Tropical Serving Calories
TropiChop: Romaine/Yellow Rice/Toppings Regular 375
TropiChop: Brown Rice/Toppings Regular 500
Cilantro garlic sauce 1 oz 160
Red Robin Serving Calories
Keep it Simple (Grilled Chicken) with Steak Fries 1 410
Sam's Club Cafe Serving Calories
Churro 12" 350
Hot Bake 4 Meat Pizza 1 slice 650
Hot Bake Pepperoni Pizza 1 slice 650
Hot Bake Cheese Pizza 1 slice 650
Hot Dog with Bun 1 hot dog 510
Kalua Park Sandwich (HI Clubs) 1 sandwich 190
Smashburger Serving Calories
Classic Smash 1 (single) 560
Starbucks Serving Calories
Reduced-Fat Turkey Bacon & Cage Free Egg White Breakfast Sandwich 1 sandwich 230
Spinach, Feta & Cage Free Egg White Breakfast Wrap 1 wrap 280
Ham & Swiss Panini 1 sandwich 480
Tomato & Mozzarella Panini 1 sandwich 370
Chocolate Cake Pop 1 Cake Pop 160
Steak 'n Shake Serving Calories
Single Steakburger Meal with unsweet tea 1 meal (#2) 650
Single Steakburger (without cheese) 1 sandwich 320
Vegetable Soup 1 bowl 140
Grilled Chicken Sandwich 1 sandwich 360
Parmesan & Garlic Herb French Fries 1 small 250
Genuine Chili 1 cup 330
Bacon Biscuit 1 sandwich 380
Subway Serving Calories
BLT 1 6" sandwich 340
Turkey, Egg White & Cheese 1 6" sandwich 360
Taco Bell Serving Calories
Soft Taco 1 160-180
Crunchwrap Supreme 1 530
Crunchy Taco 1 170
Bean Burrito (V) 1 350
Quesadilla - Chicken 1 510
Tijuana Flats Serving Calories
Smokin Chipotle Chicken Tacos 2 hard taco, chicken 700
Chicken Chimichanga 1 whole wheat - no sour creme 600
Quesadilla 1 chicken, flour, no sour creme 332
Chips and Salsa Red or Chipotle Salsa 634
Waffle House Serving Calories
2 Eggs and Grits 1 500
Classic Waffle 1 410
Bacon Egg and Cheese 1 sandwich 410
Wawa Serving Calories
Buffalo Style Chicken Wrap 1 320
Spicy Veggie Beyond Bowl 1 296
Breakfast Burrito 1 290
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