Diet – Calories List

Below are some examples of common foods and their calories. Becoming aware of the number of calories in a particular meal can help you succeed in your daily calorie goals, especially when losing weight.

DAIRY:

Cheddar Cheese Slice = 113

Cottage Cheese low fat 1/2 cup = 100

Margarine 1tbl = 40

Butter 1tbl = 102

String Cheese = 100

 

NUTS:

Almond 1 = 7

Pecans ½ cup = 373

Pistachios ½ cup = 317 (7/nut)

Cashews ½ cup = 390 (8/nut

Peanuts ½ cup = 403 (5/nut)

Peanut Butter 2 tbsp = 190

Egg 1 = 80

 

VEGETABLES:

Hummus 1tbl = 30

Avocado = 160

Carrots 1 cup = 52

Celery 1 cup = 14

Corn 1 cup = 160

Peas 1 cup = 140

Onion ½ cup = 36

Yams 1 cup = 180

Potato Large (1 cup) = 260

Tomatoes 1 = 11

Cherry Tomatoes = 3

Peppers Bell 1 cup = 40

 

GRAIN:

Tortilla large = 150

Bread slice = 50-100

Rice 1 cup white = 169

Oatmeal cooked 1 cup = 129

Cous cous 1 cup = 176

Popcorn 1 bag = 470 (mini 150)

 

FRUIT:

Apple = 52

Banana = 94

Peach = 42

Strawberries 1 cup = 46

Raspberries 1 cup = 60

 

DRESSINGS:

Caesar dressing 1 tbsp = 78

Mayo 1tbsp = 90

Italian = 43

Kraft Fat Free ranch 2 tbsp = 48

Salad makings

 

ALCOHOL:

Glass of Wine (600/bottle) = 150

Glass of Beer 22oz = 200

Ultra Beer 22oz = 178

Glass of Amber 22oz = 300

Vodka Shot + Cranberry 125/ea = 250

 

SWEETS:

Glazed Donut = 260

Ice Cream DairyQueen – 1 cup = 260

Hot Fudge Sundae = 1080

Large Vanilla Cone = 480

Vanilla SheetCake – 260

Pancakes 2/w syrup = 520

Dark Chocolate milkyway = 224

Gelatin 1oz = 94

Pudding fat free 100 grams = 92

CupCake = 180

 

FAST FOOD:

Sushi Roll (8 pieces) = 350

Burrito Bowl = 800/600 (steak/chicken)

Quesadilla = 770

Cheeseburger = 660

French Fries large = 500

Burrito Bowl = 670

Shrimp Tempura Roll = 500

Pizza Slice = 430

Egg Skillet = 700

 

MEAT:

Chicken 3.5 ounces 100 grams = 153

Turkey per large slice = 100

Beef ground 95% lean 1 Cup = 320

Salmon = 206

Ribeye 10oz = 545

Prime Rib 16oz = 1400

Sirloin 8oz = 520

Tuna canned = 200

Turkey Bacon = 100

 

SOUPS:

Chilli 1 cup = 250

Lobster Bisque = 400

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