... (volume about double when whipped)…..1 tbsp . 0000000774 00000 n 0000001107 00000 n A food calorie list will help you follow a diet that helps to put on weight when required or control the intake of extra calories which will aid you in weight loss. To make a meal, foods are combined in a way such that there’s a mix of carbohydrates, fats, and protein are combined to help meet the needs of a balanced diet, and because these prepared dishes are made from more than one ingredient, they are often calorie dense. © Ideal-Weight-Charts - All rights reserved. Frozen yougurt Vanilla .................................. 1/2 cup. 0000001940 00000 n 0000010853 00000 n startxref Beer Regular ................................. 12 fl oz, Beer Light ..................................... 12 fl oz, Sweet Desert Wine.......................... 3.5 fl oz, Table Wine...................... 3.5 fl oz, Club soda ................................ 12 fl oz, Cola type ................................. 12 fl oz, Diet Cola (aspartane)...................... 12 fl oz, Coffee Brewed ................... 6 fl oz, 30 Espresso .................................. 2 fl oz, Tea Black brewed.................................... 6 fl oz, Cheddar Cut pieces .......................... 1 oz, Cheddar Shredded ............................ 1 cup, Cottage cheese (4%) Large curd ....................... 1 cup, Cottage cheese Low fat (1%) ..................... 1 cup, Cream Cheese............................ 1 oz, Cream Cheese Fat free............................... 1 tbsp, American Cheese Regular .............................. 1 oz, American Fat free............................... 1 slice, Swiss .................................... 1 oz. 0000012955 00000 n 1037 Alfalfa sprouts, raw................... 1 cup . 0000013969 00000 n xref 0000001325 00000 n Food Calorie Table The information in this table is derived from data found in the US … regular Ice Cream Vanilla................................ 1/2 cup. Artichoke. trailer j 1 tbsp, Light, coffee, or table cream............. 1 cup. %%EOF %PDF-1.4 %���� Broccoli (1 cup) 40. <<5F150019FFBBAF40A687303EF5911B11>]>> Rice (white boiled) 420 cals (300g) 140 cals Low calorie Rice (egg-fried) 500 cals 200 cals High in portion Rice (Brown) 405 cals (300g) 135 cals Low calorie Rice cakes 28 Cals = 1 slice 373 Cals Medium Ryvita Multi grain 37 Cals per slice 331 Cals Medium Ryvita + seed & Oats 180 Cals 4 slices 362 Cals Medium Spaghetti (boiled) 303 cals (300g) 101 cals Low calorie ��-��eQ�0��ּ���e �D.a��%N-�e:�\7�'N���}� �+���f� ����(� k`@"80l!F�R -Ē`�>f�ю���&�;�3�Hth��;c���|�H/�� �ԃ�6� G �! Beetroot. 1 tbsp, ………………………………………. 0000000016 00000 n 0000003439 00000 n 1 tbsp, Olive or Peanut oil...................................... 1 cup, ……………………………………. Miso (soy)...................................... 1 cup, Soy milk.................................. 1 cup, Tofu Firm ...................................... 1/4 block, Tofu Soft, piece 2 1/2" x 2 3/4" x 1"................ 1 piece, Sunflower seed kernels, dryroasted.................1/4cup, ……………………………………………………..1 oz, Tahini ...................................... 1 tbsp, Walnuts, English ....................... 1 cup, chopped, …………………………………...1 oz (14 halves), Veal Cutlet lean and fat cooked ........................... 3 oz, Veal Rib, roasted, lean and fat........................ 3 oz, Duck, roasted, flesh only .......... 1/2 duck, Turkey Roasted Dark meat............................. 3 oz, Turkey Roasted Light meat ............................ 3 oz, Turkey Roasted Light and dark meat, chop or diced.. 1 cup, Turkey Ground, cookedPatty, from 4 oz raw............. 1 patty, Turkey Ground, cooked Crumbled.............................. 1 cup, Turkey giblets, simmered, chopped ........................... 1 cup, Turkey neck, meat only, simmered.............................. 1 neck, Chicken Canned, boneless ................. 5 oz, Chicken Frankfurter 1.6 oz ................................. 1 frank, Chicken Roll, light meat (1oz per slice)................ 2 slices, Turkey Gravy and turkey, frozen ..... 5-oz package, Turkey Patties breaded fried (2.25 oz) ................. 1 patty, Turkey Roast boneless light + dark meat, cooked..... 3 oz, Brown Sugar packed…………………..1 cup, Brown Sugar unpacked…………………..1 cup, ………………………………………………..1 tbsp, ……………………………………………..1 tsp, …………………………………………….1 cup, White sugar Powdered……………….1 tbsp, ……………………………………………1 cup, Chocolate syrup thin…………………1 tbsp, Chocolate Syrup Fudge type………….1 tbsp, Corn syrup, light…………………………1 tbsp, Maple Syrup……………………………..1 tbsp, Molasses, blackstrap……………………..1 tbsp, Pancake Syrup, reduced calorie………..1 tbsp. Soybeans, dry, cooked............... 1 cup . 2085 0 obj <> endobj Food Type Food Item Calories; Vegetables Alfalfa, sprouted. Bok Choy (1/2) 50. 1 oz, ……………………….1 oz (10-12 nuts), Mixed nuts, with peanuts Dry roasted ............... 1 oz, Peanuts Dry Roasted Salted...................... 1 oz (about 28), Peanuts Oil roasted, salted................... 1 cup, Peanuts………………………………. Asparagus (1 cup) 36. Half and Half ........................... 1 cup . Another way to spot a healthier choice is by looking near the nutrition facts for the ingredients list. http://www.ideal-weight-charts.com/caloriecounterchart.html. Ice Cream Light (50% reduced fat) vanilla……….1/2 cup, Sherbet, orange ....................... 1/2 cup, Milk Whole (3.3% fat) ................. 1 cup, Milk Reduced fat (2%) ................. 1 cup, Milk Lowfat (1%) ......................... 1 cup, Milk Nonfat (skim) ....................... 1 cup, Milk Buttermilk ............................ 1 cup, Low Fat yogurt (milk solids) Fruit flavored.......... 8-oz, low fat yogurt (milk solids) Plain..................... 8-oz, nonfat yogurt (milk solids) Fruit flavored............ 8-oz, nonfat yogurt(milk solids) Plain....................... 8-oz, Yogurt (no milk solids) plain ........................... 8-oz, Yogurt (no milk solids) nonfat milk, low cal……..8-oz, Egg Whole raw.................................. 1 medium, …………………………………. Foods in the nutrition chart that have a high number of calories and few nutrients should be eaten rarely or avoided altogether. It also gives them a feeling about themselves on their looks. 0000009728 00000 n 0000011923 00000 n Lower fat ................... 2 1/4" biscuit, Bread Cracked wheat ........................ 1 slice, Egg bread (challah) ................ 1/2" slice, French,vienna,or sourdough bread ................... 1/2" slice, Indian fry (navajo) bread........ 5" bread, …………………………………... 10 1/2" bread, Italian Bread ...................................... 1 slice, Pita Bread ...................................... 4" pita, ………………………………………..6 1/2" pita, Raisin Bread ............................ 1 slice, Rye Bread, reduced calorie............... 1 slice, White Bread ............................. 1 slice, White Bread, reduced calorie ........... 1 slice, ……………………………………………….. 1 oz, Bread Crumbs Seasoned, unenriched ............. 1 cup, Bread stuffing prepared from dry mix .................... 1/2 cup, Breakfast bar with fruit filling, fat free ...... 1 bar, Grits cooked .............................. 1 cup, Grits Instant, plain...................... 1 packet, Cream of Wheat Regular .............................. 1 cup, Cream of Wheat Mix’n Eat, plain ................ 1 packet, Oatmeal plain, nonfortified ........ 1 cup, Oatmeal Instant, fortified, plain ...... 1 packet, Quaker instant Apples and cinnamon ..... 1 packet, Quaker instant Maple and brown sugar .. 1 packet, Bulgur Cooked .................................... 1 cup, Cornbread (3 3/4" x 2 1/2" x 3/4")................ 1 piece, Cornmeal Whole grain ............................ 1 cup, Cornmeal Self rising degermed enriched ................ 1 cup, Cornstarch ................................. 1 tbsp, Couscous Cooked .................................... 1 cup, Macaroni (elbows) cooked .................................. 1 cup, Oat bran Uncooked ................................ 1 cup, Oat bran Cooked .................................... 1 cup, Rolls Dinner ..................................... 1 roll, Rolls Hamburger or hotdog ............. 1 roll, Rolls Hard, kaiser............................. 1 roll, Spaghetti, cooked Enriched .................................. 1 cup, Spaghetti, cooked Whole wheat ........................... 1 cup, Wheat flours All purpose, Sifted, spooned................ 1 cup, Bread flours, enriched....................... 1 cup, Almonds Sliced ...................................... 1 cup, Almonds Whole...................................... 1 oz (24 nuts), Beans, dry cooked, Black .................................... 1 cup, Beans, dry cooked, Great Northern ..................... 1 cup, Beans, dry cooked, Kidney, red ........................... 1 cup, Beans, dry cooked, Lima, large ........................... 1 cup, Beans, dry cooked, Pea (navy) ............................ 1 cup, Beans, dry cooked, Pinto ..................................... 1 cup, Baked beans Plain or vegetarian ............ 1 cup, Baked beans With frankfurters............... 1 cup, Baked beans With pork in tomato sauce ......... 1 cup, Baked beans With pork in sweet sauce ... 1 cup, Baked beans Kidney, red ........................... 1 cup, Baked beans Lima, large ........................... 1 cup, Baked beans White .................................... 1 cup, Black eyed peas Cooked .................................... 1 cup, Black eyed peas Canned, solids and liquid ....... 1 cup, Brazil nuts, shelled.................... 1 oz (6-8 nuts), Carob flour ................................ 1 cup, Cashews Dry roasted ............................. 1 oz, Cashews Oil roasted............................... 1 cup, Cashews ………………………………….1 oz (18 nuts), Chestmuts, european roasted shelled ....... 1 cup, Chickpeas, dry Cooked .................................... 1 cup, Chickpeas, dry Canned, solids and liquid ....... 1 cup, Coconut raw Piece, about 2" x 2" x Z\x" .... 1 piece, Coconut raw Shredded, not packed........... 1 cup, Coconut raw Dried, sweetened, shredded ... 1 cup, …………………………………….

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