Calories & Weight - The USDA Pocket Guide

Calories & Weight - The USDA Pocket Guide


United States Department of Agriculture Human Nutrition Information Service Agriculture Information Bulletin 364

EATING RIGHT

The Dietary Guideline Way

This publication is part of "Eating Right...The Dietary Guidelines Way," USDA's ongoing nutrition education program to help consumers put the Dietary Guidelines into practice.

Maintain Desirable Weight...is one of seven Dietary Guidelines recommended by the U.S. Departments of Agriculture and of Health and Human Services. Choosing a good diet is a balancing act. The goal is to eat a variety of foods that supply the nutrients and fiber you need, but not too many calories or too much fat, cholesterol, sugar, sodium, or alcohol. This bulletin is about calories and your weight. Excess weight or obesity is harmful to your health and may shorten your life. It is associated with high blood pressure, heart disease, the most common type of diabetes, certain cancers, and many other types of ill health.

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Click here for nutrition table for 7,248 foods.

Weight...Is Yours "Right" for You?

Weight range charts can help you decide whether you have a weight problem, but they don't tell the whole story. Some people weigh more than the chart shows, but their excess weight is primarily muscle. Overweight is only a problem if the excess pounds are fat. Are your excess pounds fat? Looking in the mirror or pinching a fold of skin at the back of your upper arm are quick tests. If you can pinch more than an inch, your excess weight probably comes from fat.

Desirable Body Weight Ranges for Adults




    Height                             Weight

without shoes                        without clothes
Men Women (pounds) (pounds) 4'10" ............................................... 92-121 4'11" ............................................... 95-124 5'0" ............................................... 98-127 5'1" ..................... 105-134 ................. 101-130 5'2" ..................... 108-137 ................. 104-134 5'3" ..................... 111-141 ................. 107-138 5'4" ..................... 114-145 ................. 110-142 5'5" ..................... 117-149 ................. 114-146 5'6" ..................... 121-154 ................. 118-150 5'7" ..................... 125-159 ................. 122-154 5'8" ..................... 129-163 ................. 126-159 5'9" ..................... 133-167 ................. 130-164 5'10" ..................... 137-172 ................. 134-169 5'11" ..................... 141-177 6'0" ..................... 145-182 6'1" ..................... 149-187 6'2" ..................... 153-192 6'3" ..................... 157-197
NOTE: For women 18-25 years of age, subtract 1 pound for each year under 25.

SOURCE: Adapted from the 1959 Metropolitan Desirable Weight Table.

Taking the Mystery Out of Calories

What is a calorie? A calorie is a measure of energy, the capacity to do work. Science defines the calorie as the amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius. In the laboratory, the calories in a food are determined by measuring the amount in 1,000-calorie units called kilocalories. But in everyday language this term has been shortened to just "calorie" when the amount of energy in food is described. Thus, a 165-calorie bagel is really 165 kilocalories.

How many calories do you need? Your body needs energy for growth, maintenance, and physical activity. The energy (calorie) intake suggested by the Food and Nutrition Board of the National Research Council for women 25 to 50 years of age who are 5 feet 4 inches tall and weigh 138 pounds is 2,200 calories. For men that age who are 5 feet 10 inches tall and 174 pounds, it's 2,900 calories. These calorie levels are for women and men of the reference height and weight engaged in light to moderate activity. The number of calories you need depends on your height and weight as well as your age, body size, physical condition, and physical activity. Younger adults require more calories than older adults. Active people require more calories than inactive people. When the food you eat provides more calories than your body needs, the excess calories are stored as fat and you gain weight.

Do all calories count? Yes...all calories count, regardless of the food they come from. But some foods have more calories than others. Most foods are mixtures of water, protein, carbohydrates, and fat. The number of calories in a food depends on how much of each of these is present. Proteins and carbohydrates have about 4 calories per gram while fats have about 9. Water has no calories. Alcohol also provides calories, about 7 per gram.

Is there a secret to losing weight? Whether you have 5 pounds or 20 pounds to lose, the only way you can lose weight is to consistently eat foods containing fewer calories than your body needs and uses. This means that you must either select foods containing fewer calories than you normally eat or you must increase your activity - preferably both. An average loss of 1 or 2 pounds a week is about right. Do not try to lose weight too rapidly.

DIET CAUTIONS

Diet Fads - Be suspicious of diet gimmicks and fad diets that promise wonders. They can be dangerous. Some are appealing because they promise quick and easy weight loss, but unless a diet is balanced nutritionally - as many fad diets are not - it can be harmful if followed over a period of time. Diets that encourage little or no eating and diets that promote heavy eating of one kind of food can cause health problems. Some people have developed kidney problems, disturbing psychological changes, and other complications while following these diets.

You can be too thin. Being overweight is not advisable - but neither is being much below your desirable weight. Losing too much weight can cause health problems. Anorexia nervosa and bulimia are serious eating disorders. Persons with these disorders usually think they look fat (even though they may be thin) and have an abnormal fear of being fat. Common traits or persons suffering from anorexia and/or bulimia include bizarre food habits, refusal to eat, binging or gorging followed by vomiting, abuse of laxatives and diuretics, and an extreme urge to exercise. Such practices can result in chronic health problems and even death.

Talk to your doctor if you plan to follow a low-calorie diet for a long time, or an extremely low-calorie diet even for a short time.

Don't Forget Exercise

Cutting calorie intake is one way to shed pounds - but the best approach is to decrease calories (particularly calories from fat and sugar) AND increase physical activity. Exercise burns calories and improves overall fitness as you lose weight. It can also help relieve stress that may lead to overeating.

Don't feel that you have to be an athlete to make physical activity count. In fact, it's best to make slow, steady increases in your activity level. There are many ways to increase the activity level in your daily routine; walk or bicycle instead of driving, use the stairs instead of the elevator, stand rather than sit.

The number of calories burned depends on the vigor of the activity (running burns more than walking), length of the activity (the longer the activity continues, the more calories burned), and your weight (a heavier person uses more calories than a lighter person for the same activity). Remember that even small changes in activity level can make a difference over time.

Caution: Before you start an exercise or sports program, check with your doctor to help you decide what activity is best for your age and general condition.

FOODS TO INCLUDE IN A HEALTHY WEIGHT LOSS PLAN

A healthy weight loss plan includes a diet made up of a variety of foods. More than 40 nutrients are important for good health. No one food contains all of these nutrients in the amounts needed. Thus, you need different kinds of foods in your diet. A healthy weight loss plan counts on the lower calorie choices from these different kinds of foods. To help you plan a varied diet, we've grouped foods by the nutrients they contain:

  • Breads, cereals, and other grain products
  • Fruits
  • Vegetables
  • Meat, poultry, fish, and alternates (eggs, dry beans, and nuts)
  • Milk, yogurt, and cheese

A varied diet contains servings from each of these groups daily. The nutrient contribution of each of these food groups is described in the following sections. The foods listed in the Calorie Table are organized into these groups so you can compare calories for similar foods more easily. We've also included information on the calories in fats, sweets, and beverages, as well as items that are combinations of foods in several groups - mixed main dishes and fast food entrees; soups; and desserts, snack foods, and candy.

Breads, cereals, and other grain products... Most of these foods are not high in calories, but some with added sugars and fats are. Of course, the spreads, such as margarine and jelly, that are used on breads and crackers add calories. Both whole-grain and enriched breads and cereals provide starch, thiamin, riboflavin, niacin, and iron. Whole grains are also good sources of fiber and provide folate (folacin, folic acid), magnesium, and zinc. Choose at least six servings of grain products every day including some whole grains. Many of these foods are not high in calories. A serving is one slice of bread; a half hamburger bun or english muffin; a small roll, biscuit, or muffin; three or four small or two large crackers; 1/2 cup of cooked cereal, rice, or pasta; or 1 ounce of ready-to-eat breakfast cereal.

Fruits... Fruits are generally low in calories, contain dietary fiber, and provide vitamins and minerals. Citrus fruits (oranges and grapefruit), melons, and berries are excellent sources of vitamin C. Deep-yellow fruits - such as apricots and cantaloupes - are high in vitamin A. All of these fruits and others provide additional nutrients such as folate (folacin, folic acid), potassium, and magnesium. Include at least two servings of fruit every day. Fruits and fruit juices are listed later. Sweetened fruits provide extra calories. A serving is a piece of whole fruit, such as an apple, banana, or orange; a grapefruit half; a melon wedge; 3/4 cup of juice; 1/2 cup of berries or 1/2 cup of cooked or canned fruit; or 1/4 cup of dried fruit.

Vegetables...

Vegetables, like fruits, are generally low in calories and are sources of dietary fiber and many vitamins and minerals. However, putting margarine or butter on vegetables or cooking greens with fatty meats makes the calories go up. Dark-green vegetables, such as spinach and broccoli, provide vitamin C, riboflavin, folate (folacin, folic acid), calcium, and magnesium. These, along with deep-yellow vegetables, such as carrots, are excellent sources of vitamin A in the form of carotenes. Starchy vegetables, such as potatoes and green peas, contribute starch as well as potassium. Dry beans and peas (legumes) are also a source of these nutrients as well as folate, iron, phosphorus, magnesium, and protein. Legumes can be used as a starchy vegetable as well as an alternate to meat. Other vegetables that make important nutrient contributions include cauliflower, tomatoes, asparagus, and cabbage. You need at least three servings of vegetables every day and dark-green vegetables and cooked dry beans and peas several times a week. Vegetables and legumes are listed in following pages. A serving is 1/2 cup of cooked or chopped raw vegetables or 1 cup of leafy raw vegetables, such as lettuce or spinach.

Meat, poultry, fish, and alternates... The foods in this group are important sources of protein, niacin, vitamins B-6 and B-12, iron, phosphorus, and zinc. Meat, poultry, and fish also provide fat and cholesterol, but you can select and prepare items from this group so that the amount of fat is quite modest. Choose lean cuts of meat; trim visible fat from meat; remove the skin from chicken; and prepare by baking or broiling instead of frying. The listings in following sections show how different kinds and forms of the foods in this group can affect calorie content. Include two to three servings (a total of 5 to 7 ounces) per day of lean meat, poultry, fish, or the alternates discussed below.

Eggs can be used as an alternate to lean meat, poultry, and fish. Egg yolks are high in cholesterol, but they are also a source of minerals and other nutrients. Count one egg as 1 ounce of meat. Dry beans and peas (legumes) and various nuts and seeds can also be used as alternates. Count 1/2 cup of cooked dry beans or peas or 1/4 cup of nuts as 1 ounce of meat. The protein, vitamin, and mineral content of legumes and nuts are similar to those of meat, but they do not contain vitamin B-12. Beans and peas contain carbohydrates and, with the exception of soybeans, are lower in fat than lean meat. Nuts and seeds are much higher in fat and calories than lean meat. Eggs, dry beans and peas, and nuts and seeds are listed on following pages.

Milk, yogurt, and cheese... Selections from this group differ greatly in calorie content. But the best sources of calcium in the United States are milk, yogurt, and cheese. These foods also provide protein, riboflavin, vitamin B-12, and, if fortified, vitamins A and D. Everyone should include two servings of milk, yogurt, or cheese daily. Teenagers, young adults to 24 years of age, and pregnant and nursing mothers need three servings each day. These foods are listed on following pages. A serving is 1 cup of milk, 8 ounces of yogurt, 1 1/2 ounces of natural cheese, or 2 ounces of process cheese.

It's not necessary or a good idea to avoid dairy foods because of a concern about fat and calories. Skim milk, lowfat milk, lowfat yogurt, and lowfat cheese are lower in fat and calories than whole milk, yogurt made with whole milk, and regular cheeses. The amounts of important nutrients that the lowfat products contain is similar to the amounts in higher fat milk products. Sweeteners in fruit yogurt and flavored yogurt also provide extra calories.

Combination foods... Many foods don't fit into the major food categories because they're combinations of foods from several groups. The Mixed Main Dishes and Fast Food Entrees listed on following pages are examples of these combinations. You can figure out the calories in many other mixed dishes and sandwiches by adding together the calories in their ingredients. Many packaged foods list the number of calories in a serving on the label. When choosing mixed dishes, think about the ingredients they contain and the amount of fat and sugar that have been added. Added fat and sugar means added calories.

Desserts... The desserts listed on following pages may provide many of the same nutrients as are provided by foods in the major food groups. For example, cake, like bread, contains flour (from the breads and cereals group) and the nutrients flour furnishes, and ice cream contains milk and the nutrients milk furnishes. But cake and ice cream also contain fat and sugar and the calories they furnish.

Fats, sweets, and alcoholic beverages... Foods in this group provide few nutrients along with their calories. These are "extras" in the diet - the place to cut calories first. The calorie contents of these foods are listed in following pages.

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CALORIE TABLE

The Calorie Table is organized into sections by food group to make it easier to compare similar types of foods. Sections for foods that are combinations of several food groups - mixed main dishes and fast food entrees; soups; and desserts, snack foods, and candy - are also included. If you're not sure where to find a food, look in the index.

All calorie values in the table were rounded to the nearest 5 calories. The portion sizes listed in the table are in common household units or in pieces of a specified size. All portion sizes are for level measures. To help you judge the size of 3 ounces of meat or poultry, sketches are shown. The portion size shown may not be the amount that you eat. If you choose larger or smaller portions than listed, increase or decrease the calorie counts accordingly. The calorie value for a food item does not include calories from any added fat, sugars, sauce, or dressing unless listed with the item.


BREADS, CEREALS, AND OTHER GRAIN PRODUCTS

BREADS CALORIES

Bagel, plain, 3-inch diameter, one 165 Cracked-Wheat, 18-slices-per-pound loaf, one slice 65 French, 18-slices-per-pound loaf, one slice 70 Italian, 18-slices-per-pound loaf, one slice 70 Pita, 5 1/4-inch diameter, one White 125 Whole-Wheat 115 Pumpernickel, 18-slices-per-pound loaf, one slice 60 Raisin, 18-slices-per-pound loaf, one slice 70 Rye, 18-slices-per-pound loaf, one slice 65 Vienna, 18-slices-per-pound loaf, one slice 70 White Regular-Slice, 18 slices-per-pound loaf, one slice 65 Thin-Slice, 22-slices-per-pound loaf, one slice 55 Whole-Wheat, 18-slices-per-pound loaf, one slice 60

ROLLS

Croissant, 4 1/2 X 4 X 1 3/4 inches, plain, one 230 Dinner, 2 1/2-inch diameter, one 85 Frankfurter or hamburger, one 130 Hard, medium, one 155 Submarine, medium, one-half 145

QUICK BREADS, BISCUITS, MUFFINS, AND BREAKFAST PASTRIES

Baking Powder Biscuit, 2-inch diameter, one From home recipe 115 From mix 105 From refrigerated dough 55 Banana Bread, 1/2-inch slice of 9- X 5-inch loaf, one 150 Coffeecake Crumb-type, piece 2 5/8 X 2 inches, one 100 Yeast-type, piece 1/8 of 8-inch diameter, one 130 Cornbread, piece 2 1/2 X 2 1/2 X 1 1/2 inches, one 160 Danish pastry, plain, 5-inch diameter, one 395 Doughnuts Cake-type, plain, 3 1/4-inch diameter, one 165 Yeast-leavened, glazed, 3 3/4-inch diameter, one 245 English Muffin, plain, one 130 Muffin, 2 5/8-inch diameter, one Blueberry or Corn 165 Bran 125 Pancake, plain, 5-inch diameter, one 90 Toaster pastry, 4 1/4 X 3 X 3/8 inches, one 210 Waffle From mix, 7-inch diameter (about 2 3/4 ounces), one 205 From frozen (about 1 1/2 ounces), one square 100

BREAKFAST CEREALS

All-Bran, 1 ounce (about 1/2 cup) 70 Bran Flakes (40% bran), 1 ounce (about 2/3 cup) 90 Cheerios, 1 ounce (about 1 cup) 110 Corn Flakes, 1 ounce (about 1 cup) 110 Corn (hominy) grits regular or quick, cooked, 3/4 cup 110 instant, plain, prepared, 1 packet 80

Corn Pops, 1 ounce (about 1 cup) 105

Cream of Wheat Regular or quick, cooked, 3/4 cup 100 Instant, cooked, 3/4 cup 130 Mix'n Eat, plain, prepared, 1 packet 100

Frosted Flakes, 1 ounce (about 3/4 cup) 110

Frosted Mini-Wheats, 1 ounce (about 1/2 cup) 100

Grape-Nuts Flakes, 1 ounce (about 3/4 cup) 100

Honey Smacks, 1 ounce (about 3/4 cup) 105

Nature Valley Granola, 1 ounce (about 1/4 cup) 130

Oatmeal or Rolled Oats Regular, quick, or instant, cooked, 3/4 cup 110 Instant, prepared, 1 packet Plain 105 Flavored 150 Raisin Bran, 1 ounce (about 1/2 cup) 85 Rice Chex, 1 ounce (about 3/4 cup) 110 Rice Krispies, 1 ounce (about 1 cup) 110 Shredded Wheat, plain Spoon size, 1 ounce (about 1/2 cup) 100 Large biscuit (about 3/4 ounce), one 85 Special K, 1 ounce (about 1 1/4 cups) 110 Total, 1 ounce (about 3/4 cup) 100 Wheaties, 1 ounce (about 1 cup) 100

PASTA AND RICE

(For Pasta and Rice mixtures, see Mixed Dishes, following pages) Macaroni, cooked, plain, 1/2 cup 75 Noodles, cooked, plain, 1/2 cup 100 Rice, cooked, plain, 1/2 cup Brown 115 Instant 90 White 110 Spaghetti, cooked, plain, 1/2 cup 75

CRACKERS

Cheese, plain, 1-inch square, 10 50 Graham, plain, 2 1/2-inch square, two 55 Matzo, 6-inch square, one 120 Oyster, 10 45 Rye wafers, whole-grain, 1 7/8 X 3 1/2 inches, two 50 Saltines, 1 7/8-inch square, two 25 Sandwich-type, peanut butter or cheese filled, two 80 Snack-type, round, about 2-inch diameter, two 30 Whole-Wheat, 1 7/8 X 1 5/8 inches, two 30

FRUITS

Fruits (Calories in cooked and canned fruit include both fruit and liquid.)

Apples, raw, medium, one 80 Applesauce, canned, 1/2 cup Unsweetened 50 Sweetened 95 Apricots Raw (about 12 per pound), three 50 Canned, halves, 1/2 cup in juice 60 in heavy syrup 105 Dried halves, cooked, unsweetened, 1/2 cup 105 Avocados California varieties, 8 ounces each, one-half 140 Florida varieties, 16 ounces each, one-half 245 Bananas, medium, one 105 Blueberries, 1/2 cup Raw 40 Frozen Unsweetened 40 Sweetened 95 Cantaloup, raw Medium melon, one-fourth 60 Cubed, 1/2 cup 25 Cherries, 1/2 cup Raw Sour 40 Sweet 50 Canned, sweet In juice 70 In heavy syrup 105 Cranberry Sauce, 1/4 cup 105 Dates, dried, pitted, whole, five 115 Fruit Cocktail, canned, 1/2 cup In juice 55 In heavy syrup 90 Grapefruit Raw, white, pink, or red Medium, one-half 40 Sections, 1/2 cup 35 Canned, 1/2 cup In juice 45 In light syrup 75 Grapes, raw, adherent skin (thompson, red flame, tokay, and emperor), 1/2 cup 55 Honeydew Melon, raw 6- to 7-inch melon, one-eighth 55 cubed, 1/2 cup 30 Kiwifruit, raw, medium, one 45 Nectarines, raw, medium, one 65 Oranges, raw, medium, one 60 Peaches Raw whole, medium, one 40 sliced, 1/2 cup 35 Canned, 1/2 cup in juice 55 in light syrup 70 in heavy syrup 95 Dried halves, cooked unsweetened, 1/2 cup 100 Frozen, sliced, sweetened, 1/2 cup 120 Pears Raw, medium, one 100 Canned, 1/2 cup in juice 60 in heavy syrup 100 Pineapple Raw, diced, 1/2 cup 40 Canned crushed, tidbits, or chunks, 1/2 cup in juice 75 in heavy syrup 100 slices, two in juice 55 in heavy syrup 75 Plantains, sliced, cooked, 1/2 cup 110 Plums Raw, medium, one 35 Canned, 1/2 cup in juice 75 in heavy syrup 115 Prunes Dried, cooked, unpitted, 1/2 cup unsweetened 130 sweetened 150 Dried, uncooked, five 85 Raisins, 1 snack pack, 1/2 ounce (1 1/2 tablespoons) 40 Raspberries, 1/2 cup Raw 30 Frozen, sweetened 130 Rhubarb, cooked, sweetened, 1/2 cup 140 Strawberries, 1/2 cup Raw, sliced 25 Frozen, sweetened, sliced 110 Tangerines, raw, medium, one 35 Watermelon, raw Wedge or slice (about 1 1/4 pound piece), one 90 Diced, 1/2 cup 25

FRUIT JUICE

(A 6-fluid ounce serving is 3/4 cup) Apple Juice or Cider, canned or bottled, 6 fluid ounces 85 Apricot Nectar, canned, 6 fluid ounces 105 Cranberry Juice Cocktail, bottled, sweetened, 6 fluid ounces 110 Grape, 6 fluid ounces Canned or bottled 115 Frozen concentrate, sweetened, reconstituted 95 Grapefruit, 6 fluid ounces Fresh 70 Canned Unsweetened 70 Sweetened 85 Frozen concentrate, unsweetened, reconstituted 75 Lemon, fresh, canned, or bottled, 1 tablespoon 5 Lime, fresh, canned, or bottled, 1 tablespoon 5 Orange, unsweetened, 6 fluid ounces Fresh or frozen concentrate, reconstituted 85 Canned 80 Pineapple, canned, unsweetened, 6 fluid ounces 105 Prune, canned or bottled, 6 fluid ounces 135

VEGETABLES

Vegetables (Calories are for cooked vegetables prepared from raw, canned, or frozen.) Alfalfa Sprouts, raw, 1/2 cup 5 Artichoke, globe or french, cooked, one medium 55 Asparagus, cooked Cuts and tips, 1/2 cup 20 Medium spears, four 15 Beans, cooked, 1/2 cup Lima (baby or Fordhook) 110 Snap (green or yellow) 25 Bean Sprouts, mung, 1/2 cup Raw 15 Cooked 30 Beets, diced or sliced, cooked, 1/2 cup 25 Beet Greens, chopped, cooked, 1/2 cup 20 Broccoli Raw, flowerets, three 10 Cooked chopped, 1/2 cup 25 5-inch spears, three 30 Brussels Sprouts, cooked Medium sprouts, four 35 1/2 cup 30 Cabbage, 1/2 cup Raw plain, shredded or sliced 10 coleslaw 70 Cooked, shredded 15 Carrots Raw 7 1/2 X 1 1/8 inches, one 30 shredded, 1/2 cup 25 Cooked, sliced, 1/2 cup 35 Cauliflower, flowerets Raw, four 10 Cooked, 1/2 cup 20 Celery Raw, stalk 7 1/2 X 1 1/4 inches, one 5 Cooked, diced, 1/2 cup 10 Chives, chopped, raw, 1 tablespoon Trace Collards, chopped, cooked, 1/2 cup 10 Corn, cooked On cob, 5-inch ear, one 80 Kernels, 1/2 cup 90 Cream-style, 1/2 cup 90 Cucumbers, raw, six to eight slices 10 Eggplant, cubed, cooked, 1/2 cup 15 Endive, pieces for salad, raw, 1 cup 5 Kale, chopped, cooked, 1/2 cup 20 Lettuce, raw Head (iceberg) pieces for salad, 1 cup 5 wedge, 1/6 of 6-inch head 10 Looseleaf, pieces for salad, 1 cup 5 Mushrooms Raw one medium 5 pieces, 1/2 cup 10 Cooked, pieces, 1/2 cup 20 Mustard Greens, chopped, cooked, 1/2 cup 10 Okra 3-inch pods, fried, eight 115 Cooked, sliced, 1/2 cup 30 Onions Raw, chopped, 2 tablespoons young green 5 mature 5 Cooked, mature, whole or sliced, 1/2 cup 30 Onion Rings, breaded, frozen, prepared, 2- to 3- inch diameter rings, two 80 Peas, green, cooked, 1/2 cup 65 Peppers, sweet, green or red Raw chopped, 1/2 cup 20 ring, 3-inch diameter, 1/4-inch thick, one Trace Cooked, medium, one 20 Potatoes Au Gratin, home-prepared, 1/2 cup 175 Baked, 4 3/4 X 2 1/3 inches, flesh and skin, one 220 Boiled without skin 2 1/2-inch diameter, one 105 diced or sliced, 1/2 cup 65 French-fried (from frozen), 2- to 3 1/2 inch strips, 10 fried 160 oven-heated 110 Hashed Brown (from frozen), 1/2 cup 155 Mashed, 1/2 cup from home recipe milk added 80 milk and fat added 115 from dehydrated flakes, milk and fat added 110 Puffs, oven-heated, 10 175 Salad, home prepared, 1/2 cup 130 Scalloped, home-prepared, 1/2 cup 120 Pumpkin, canned, 1/2 cup 30 Radishes, raw, medium, four 5 Sauerkraut, heated, 1/2 cup 15 Spinach Raw, pieces for salad, 1 cup 5 Cooked, chopped, 1/2 cup 20 Squash, 1/2 cup Summer, sliced raw 10 cooked 20 Winter baked, cubed 40 boiled, mashed 45 Sweetpotatoes Baked, 5 X 2 inches, peeled, one 115 Candied, piece 2 1/2 X 2 inches, one 145 Canned, vacuum or syrup pack, 1/2 cup pieces 90 mashed 115 Tomatoes Raw, medium, one 25 Cooked, 1/2 cup 25 Tomato Sauce, 1/2 cup 35 Turnips, cubed, 1/2 cup Raw 20 Cooked 15 Turnip Greens, chopped, cooked, 1/2 cup 15

VEGETABLE JUICES

(A 6-fluid-ounce serving is 3/4 cup.) Tomato Juice, 6 fluid ounces 30 Vegetable Juice Cocktail, 6 fluid ounces 35

MEAT, POULTRY, FISH, AND ALTERNATES

(Serving sizes are cooked, edible part.) BEEF Corned Beef, canned, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) 210 Ground Beef, broiled, 3 ounces Regular 245 Lean 230 Extra Lean 215 Oven-Cooked Roast, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) Relatively fat cuts, such as rib lean and fat 225 lean only 165 Relatively lean cuts, such as eye of round lean and fat 205 lean only 155 Pot Roast, braised or simmered, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) Relatively fat cuts, such as chuck blade lean and fat 330 lean only 235 Relatively lean cuts, such as bottom round lean and fat 225 lean only 190 Steak, sirloin, broiled, 3 ounces (one piece 4 1/2 X 2 1/2 X 1/2 inches) lean and fat 240 lean only 180 Veal Cutlet, broiled or braised, 3 ounces (one piece 4 1/2 X 2 1/2 X 1/2 inches) 185 LAMB Ground Lamb, broiled, 3 ounces 305 Leg, roasted, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) lean and fat 235 lean only 160 Shoulder Chop, broiled, 3 ounces of meat lean and fat (from about a 5-ounce chop, as purchased) 285 lean only (from about a 7-ounce chop, as purchased) 175 PORK Cured Ham, canned, heated, lean and fat, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) 160 Ham, cured, roasted, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) lean and fat 205 lean only 135 Fresh Loin, roasted, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) lean and fat 270 lean only 205 Loin chop, broiled, 3 ounces of meat lean and fat (from about a 5-ounce chop, as purchased) 290 lean only (from about a 7-ounce chop, as purchased) 215 Shoulder (picnic), braised, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) lean and fat 295 lean only 210

SAUSAGE AND LUNCHEON MEATS

Bacon, cooked, slices, three (20 slices per pound uncooked) 140 Bologna, 2 ounces (two slices 4 1/2 X 1/8 inches) Beef and Pork 180 Chicken or Turkey 115 Braunschweiger, 2 ounces (two slices 2 1/2 X 3/8 inches) 205 Canadian Bacon, cooked, two slices (2 ounces uncooked) 85 Chicken Roll, light meat, 2 ounces (two slices 4 1/2 X 1/8 inches) 90 Frankfurter, heated, one (10 per pound unheated) Beef and Pork 150 Chicken or Turkey 110 Ham, chopped, 2 ounces (two slices 4 X 4 inches) 140 Ham, boiled, 2 ounces (two slices 6 1/4 X 4 inches) Regular 90 Extra Lean 75 Pork Sausage Bulk, cooked, one patty (about 2 ounces uncooked) 100 Link, cooked, two links 4 X 7/8 inches (2 ounces uncooked) 95 Salami, 2 ounces (two slices 4 1/2 X 1/8 inches) 140 Vienna Sausage, canned, sausages 2 X 7/8 inches three (about 1 3/4 ounces) 135

ORGAN MEATS

Beef Liver, fried, 3 ounces (one piece 6 1/2 X 2 3/8 X 3/8 inches) 185 Chicken Liver, cooked One liver 45 3 ounces (about four livers) 195

POULTRY

Chicken Fried breast half, one medium meat only 160 flour-coated, meat and skin 215 batter-dipped or breaded, meat and skin 365 drumstick, one medium meat only 80 flour-coated, meat and skin 120 batter-dipped or breaded, meat and skin 195 thigh, one medium meat only 110 flour-coated, meat and skin 160 batter-dipped or breaded, meat and skin 235 Roasted breast half, one medium meat only 140 meat and skin 190 drumstick, one medium meat only 75 meat and skin 110 Turkey, roasted, 3 ounces (three slices 3 X 2 X 1/4 inches) light meat only 135 light meat and skin 165 dark meat only 160 dark meat and skin 185

FISH AND SHELLFISH

Clams, canned, drained, 3 ounces (about five to nine medium) 80 Crabmeat, canned or cooked, 3 ounces (about 2/3 cup) 85 Cod, breaded, fried, 3 ounces 180 Fish, battered, fried, 3 ounces 185 Fish sticks, frozen, reheated, three 175 Flounder, baked or broiled, 3 ounces 115 Haddock, baked or broiled, 3 ounces 110 Ocean perch, breaded, fried, 3 ounces 190 Oysters, breaded, fried, large, three 155 Salmon, 3 ounces baked or broiled, red (piece 3 X 1 3/4 X 1 inches) 145 canned, drained (about 1/2 cup) 125 Sardines, Atlantic, canned in oil, drained, 3 ounces (about seven medium) 175 Shrimp, 3 ounces canned (about 27 medium) 100 french-fried, five large or eight medium 210 Tuna, chunk light, drained, 3 ounces (about 1/2 cup) canned in oil 170 canned in water 110

EGGS

Deviled, one large 125 Fried, one large 95 Hard or Soft Cooked, one large 80 Omelet, plain, one large egg, milk and fat added 105 Poached, one large 80 Scrambled in Fat, one large, milk added 105

DRY BEANS AND PEAS

(For bean mixtures, see Mixed Dishes) Baked Beans, canned, 1/2 cup with pork and tomato sauce 155 with pork and sweet sauce 140 Black-Eyed Peas, cooked, drained, 1/2 cup 95 Chickpeas (garbanzos), cooked, drained, 1/2 cup 150 Lima, cooked, drained, 1/2 cup 105 Pinto, cooked, drained, 1/2 cup 95 Red Kidney, canned with liquid, 1/2 cup 110 White (Navy (pea), Great Northern), cooked, drained, 1/2 cup 120

NUTS AND SEEDS

Almonds, 1 ounce (about 22) 165 Cashews, dry-roasted or oil-roasted, 1 ounce (about 18) 160 Coconut, dried, sweetened, flaked, 2 tablespoons 45 Mixed Nuts, with peanuts, 1 ounce (about 20 assorted) dry-roasted 165 oil-roasted 175 Peanuts, dry-roasted or oil-roasted, 1 ounce (about 28 whole) 165 Peanut Butter, 2 tablespoons 190 Pecans, 1 ounce (about 20 halves) 185 Pistachio Nuts, dry-roasted, 1 ounce (about 47) 170 Sesame Seeds, 1 tablespoon 50 Sunflower Seeds, roasted, hulled, 2 tablespoons 105 Walnuts, black, chopped, 1 ounce (about 1/4 cup) 170 English, 1 ounce (about 14 halves) 180

MILK, YOGURT, AND CHEESE

FLUID MILK Buttermilk, 1 cup 100 Lowfat, no milk solids added, 1 cup 1% fat 105 2% fat 120 Skim, no milk solids added, 1 cup 85 Whole, 1 cup 150 CANNED MILK Condensed, sweetened, undiluted, 1/2 cup 490 Evaporated, undiluted, 1/2 cup Whole 170 Skim 100 MILK BEVERAGES Chocolate Milk, 1 cup 2% fat 180 Whole 210 Eggnog, plain, commercial, 1 cup 345 Malted Milk, prepared from powder with whole milk, 1 cup Natural 210 Chocolate-Flavored 200 Thick Shake, commercially prepared, 10 fluid ounces Chocolate 360 Vanilla 355 YOGURT Made from Lowfat Milk, with added nonfat milk solids 8-ounce container Plain 145 Flavored 195 Fruit Varieties 230 6-ounce container Flavored 145 Fruit Varieties 175 Made from Skim Milk, with added nonfat milk solids, plain 8-ounce container 125 Made from Whole Milk 8-ounce container Plain 140 Flavored 230 Fruit Varieties 270 6-ounce container Flavored 170 Fruit Varieties 200

CHEESE

American Process 1-ounce slice 105 1-inch cube 65 Shredded, 1/2 cup (2 ounces) 210 Process Cheese Food 1-ounce slice 90 1-inch cube 55 1 tablespoon 50 Process cheese spread, 1 tablespoon 45 Blue, crumbled, 1/4 cup 120 Brick 1-ounce slice 105 1-inch cube 65 Cheddar 1-ounce 115 1-inch cube 70 Shredded, 1/2 cup (2 ounces) 225 Colby 1-ounce slice 110 1-inch cube 70 Cottage Cheese, 1/2 cup Creamed (4% fat) 110 Lowfat (2% fat) 100 Dry Curd (less than 1/2% fat) 60 Cream Cheese 1 ounce 100 1-inch cube 55 1 tablespoon 50 Edam or Gouda 1 ounce 100 1-inch cube 60 Feta, crumbled, 1/4 cup 90 Mozzarella, made with whole milk or part skim milk (low moisture) 1 ounce 80 1-inch cube 50 Shredded, 1/2 cup (2 ounces) 160 Muenster 1 ounce 105 1-inch cube 65 Parmesan, grated, 1 tablespoon 25 Provolone 1-ounce slice 100 1-inch cube 60 Swiss, natural 1-ounce slice 105 1-inch cube 55 Shredded, 1/2 cup (2 ounces) 210 Swiss, process 1-ounce slice 95 1-inch cube 60 Shredded, 1/2 cup (2 ounces) 185

MIXED DISHES AND FAST FOOD ENTREES

MIXED DISHES Bean Salad, sweet-sour dressing, 1/2 cup 70 Beef and Vegetable Stew, 1 cup 175 Chili with Beans, 1 cup 305 Egg Roll, with meat, one 120 Fried Rice, with meat, 1 cup 290 Lasagna, piece 2 1/2 X 4 inches 1/6 of 8-inch square 330 Macaroni and Cheese, 1 cup 515 Potpie, frozen, baked, 8 ounces Beef 540 Chicken 495 Quiche Lorraine, 1/8 of 8-inch quiche 470 Spaghetti in Tomato Sauce with Cheese, 1 cup 155 Spaghetti with Meat Sauce or Meat Balls and Tomato Sauce, 1 cup 310

FAST FOOD ENTREES

Breakfast Sandwich (egg, cheese, canadian bacon, english muffin), one 385 Cheeseburger, with catsup, mustard, lettuce, tomatoes, pickles, and/or onions 2-ounce patty (before cooking) 360 4-ounce patty (before cooking) 565 Chicken, fried (see Poultry) Enchilada, with beef and cheese, one 325 Fish Sandwich, with 1 3/4-ounce fried fish fillet, tartar sauce, and cheese 525 Hamburger Sandwich with catsup, mustard, lettuce, tomatoes, pickles, and/or onions 2-ounce patty (before cooking) 280 4-ounce patty (before cooking) 510 double meat patty 540 Pizza, 1/8 of 15-inch-diameter pizza Cheese 255 Pepperoni 325 Roast Beef Sandwich, 2 1/2 ounces meat, w/o condiments 345 Taco, meat, one Small 370 Large 570

SOUPS

CANNED SOUPS (Canned, condensed, prepared with equal volume of water unless otherwise stated.) Bean with Bacon, 1 cup 170 Beef Bouillon, broth, or consomme, 1 cup 15 Beef Noodle, 1 cup 85 Chicken Broth, 1 cup 40 Chicken Noodle, 1 cup 75 Chicken Rice, 1 cup 60 Clam Chowder, 1 cup Manhattan-Style 80 New-England-Style prepared with water 95 prepared with skim milk 130 prepared with whole milk 165 Cream of Broccoli, 1 cup 235 Cream of Chicken, 1 cup prepared with water 115 prepared with skim milk 160 prepared with whole milk 190 Cream of Mushroom, 1 cup prepared with water 130 prepared with skim milk 170 prepared with whole milk 205 Minestrone, 1 cup 80 Pea, 1 cup Green 165 Split, with ham 195 Tomato, 1 cup prepared with water 85 prepared with skim milk 130 prepared with whole milk 160 Vegetable, 1 cup with beef, chicken, or turkey 80 vegetarian 70 DEHYDRATED SOUPS (One packet, prepared with 6 fluid ounces of water.) Chicken Noodle 35 Onion 25 Tomato Vegetable 55

DESSERTS, SNACK FOODS, AND CANDY

CAKES Angelfood Cake, without frosting, 1/16 of 10-inch tube cake 145 Boston Cream Pie, 1/12 of 8-inch round cake 225 Carrot Cake, with cream cheese frosting, 1/16 of tube cake 340 Cheesecake, 1/12 of 9-inch round cake 405 Devil's-Food or Chocolate Cake, with chocolate frosting 1/16 of 8- or 9-inch round 2-layer cake 285 Fruitcake, dark, 1/32 of 7-inch round cake 165 Gingerbread, 1/9 of 8-inch square cake 240 Pound Cake, without frosting, 1/16 of loaf 9 X 5 X 3 inches 220 Cupcakes, with frosting, 2 3/4-inch diameter Chocolate 155 Not chocolate 170 Sponge Cake, without frosting, 1/16 of 10-inch tube 145 Yellow Cake without frosting, 1/16 of bundt or tube cake 190 with chocolate frosting, 1/16 of 8- or 9-inch round 2-layer cake 290 COOKIES AND BARS Brownie, with nuts, 2-inch square, one without frosting 130 with frosting 175 Chocolate Chip Cookie, 2-inch diameter, one 50 Fig Bar, 1 1/2-inch square, one 55 Oatmeal Cookie, with raisins, 2 5/8-inch diameter, one 60 Peanut Butter Cookie, 2 5/8-inch diameter, one 80 Sandwich Cookie, chocolate or vanilla 1 1/2-inch diameter, one 55 Shortbread Cookie, 2-inch diameter, one 75 Sugar Cookie, 2 1/2-inch diameter, one 70 Vanilla Wafer, 1 3/4-inch diameter, one 20 PIES One-Crust Pies, 1/8 of 9-inch pie Chocolate Cream 405 Custard 285 Lemon Meringue 340 Pecan 485 Pumpkin 330 Strawberry 385 Two-Crust Pies, 1/8 of 9-inch pie Apple 455 Blueberry 410 Cherry or Peach 405 Fried Pies Apple 310 Cherry 285 MILK-BASED DESSERTS Custard, baked, 1/2 cup 130 Ice Cream, 1/2 cup Regular (about 10% fat) 135 Rich (about 16% fat) 175 Ice Milk, 1/2 cup Hardened 95 Soft Serve 115 Puddings, 1/2 cup (Prepared from mix with whole milk; puddings prepared with skim milk are about 30 calories less per 1/2-cup serving.) Chocolate instant 160 regular 160 Chocolate Mousse 190 Rice 160 Tapioca 130 Vanilla instant 150 regular 140 Sherbet, 1/2 cup 135 Yogurt, frozen, 1/2 cup 105 OTHER DESSERTS Fruit Juice Bars, frozen, 2 1/2 fluid ounces 70 Gelatin Dessert, prepared, plain, 1/2 cup 70 Popsicle, 3-fluid-ounce size 70

SNACK FOODS

Cheese Curls or Puffs 10 pieces 85 1-ounce package 160 Corn Chips 10 chips 95 1-ounce package 150 Crackers (See Crackers, previous section) Nuts (see Nuts and Seeds, previous section) Popcorn, 1 cup Air-popped 30 Popped in vegetable oil 65 Pork Rinds, deep-fried, 1 ounce (about 1 cup) 150 Potato Chips, regular 10 chips 105 1-ounce package 145 Pretzels Dutch, twisted, 2 3/4 X 2 5/8 inches, one 60 Soft, twisted, one 190 Stick, 2 1/2 inches long, 10 20 Thin, twisted, 3 1/4 X 2 1/4 X 1/4 inches, five 115

CANDY

Caramels, 1 ounce (about three pieces) Chocolate 85 Plain 110 Tootsie Roll, 1 1/4-ounce roll 140 Chocolate, sweetened Candy-coated, 10 pieces plain 35 with peanut butter 35 with nuts 100 Milk (about 1 1/2-ounce bar) plain 245 with almonds 235 with rice cereal 215 with peanuts (1 3/4-ounce bar) 280 Semisweet Chips, 1/4 cup 215 Fondant, 10 pieces Uncoated candy corn 35 mints, pastel (about 5/8-inch square) 75 Chocolate-Coated miniature mints 95 Fruit Leather, 1 ounce 80 Fudge, vanilla or chocolate, 1 ounce Plain 110 With Nuts 120 Granola Bar (about 1 1/2 ounces), one Oats, raisins, coconut 195 Oats, peanuts, wheat germ 205 Gum Drops, 1 ounce (about 8 pieces) 95 Hard Candy, 1 ounce (about 5 pieces or 2 lollipops) 105 Jelly Beans, 1 ounce (10 pieces about 3/4 X 1/2 inch) 95 Licorice Bite Size, 1/4 cup 170 Stick, 6 1/2 inches long, one 40 Shoestring, 43 inches long, one 70 Marshmallows, 1 ounce (about 1 1/8-inch diameter) about four 90

BEVERAGES

(Milk beverages and juices are in the Milk, Vegetable, and Fruit sections.) FRUIT DRINKS Fruit-Flavored Drink, prepared from powder, 8 fluid ounces Presweetened regular 120 low calorie 5 Sugar Added 90 Fruit Drinks, canned, 8 fluid ounces Fruit Punch 115 Grape or Orange 125 Lemonade or Limeade, frozen concentrate, sweetened, reconstituted, 8 fluid ounces 100 CARBONATED BEVERAGES Club Soda, 12-ounce can 0 Cola-Type, 12-ounce can Regular 150 Diet 5 Fruit-Flavored, 12-ounce can Regular 150 Diet 0 Ginger Ale, 12-ounce can Regular 125 Diet 0 Root Beer, 12-ounce can Regular 150 Diet 0 COFFEE AND TEA Coffee and Tea, brewed or instant, unsweetened, 6-fluid-ounce cup Trace Tea, instant, presweetened mix, 8 fluid ounces Regular 25 Low Calorie 5 ALCOHOLIC BEVERAGES Beer, 12-ounce can or bottle Regular 150 Light 100 Gin, Rum, Vodka, Scotch, or Bourbon, 1 1/2-fluid-ounce jigger 105 Wines Table, red or white, 5-fluid-ounce glass 100 Dessert, 3 1/2-fluid-ounce glass 155 Coolers, 8-fluid-ounce glass 120

SUGARS, SYRUPS, JAMS, AND JELLIES

Chocolate Syrup, 1 tablespoon Thin type 40 Fudge type 70 Honey, 1 tablespoon 65 Jams and Preservatives, 1 tablespoon 55 Jellies, 1 tablespoon 50 Sugar, granulated or brown, 1 tablespoon 50 Table Syrup, 1 tablespoon 55

FATS, OILS, AND CREAMS

Fats and Oils Butter or Stick Margarine 1 teaspoon or 1 pat 35 1 tablespoon 100 Margarine, soft, 1 teaspoon Regular 35 Diet 15 Table Spread, 1 teaspoon 25 Oil, 1 tablespoon 120 Salad Dressings, commercial, 1 tablespoon Regular blue or Roquefort cheese 75 buttermilk 55 creamy-type 70 french 65 italian 70 mayonnaise 100 mayonnaise-type 55 russian 75 thousand island 60 Low-Calorie french 20 italian 15 mayonnaise 35 mayonnaise-type 35 thousand island 25 CREAM Half-and-Half (milk and cream), 1 tablespoon 20 Light, coffee or table, 1 tablespoon 30 Sour, 1 tablespoon 30 Whipped, pressurized, 2 tablespoons 20 Whipping, heavy Unwhipped, 1 tablespoon 50 Whipped, 2 tablespoons 50 IMITATION CREAM PRODUCTS (Made with vegetable fat.) Creamers Liquid, 1 tablespoon 20 Powdered, 1 teaspoon 10 Sour Dressing (nonbutterfat sour cream), 1 tablespoon 25 Whipped Dessert Topping, 2 tablespoons Frozen 30 Powdered, made with whole milk 20 Pressurized 25

CONDIMENTS

Barbecue Sauce, 1 tablespoon 10 Catsup, 1 tablespoon 20 Gravy, 2 tablespoons Meat or Poultry 20 Mushroom 10 Horseradish, 1 tablespoon 5 Mustard, prepared, yellow, 1 teaspoon 5 Olives, canned Green, stuffed or with pits, four small or three large 15 Ripe, mission, pitted, three medium or two extra large 15 Pickles Dill, 3 3/4 inches long, one 5 Sweet Gherkin, about 2 1/2 inches long, one 20 Relish, sweet, finely chopped, 1 tablespoon 20 Soy Sauce, 1 tablespoon 10 Steak Sauce, 1 tablespoon 10 Tartar Sauce, 1 tablespoon 75

SERVING SIZES OF MEAT

Calorie counts for many meat and poultry items in the Calorie Table are for 3 ounces of cooked meat. Many people have difficulty judging how their servings compare with a 3-ounce serving. The following sketches can help to estimate serving sizes of meats. The sketch of the hamburger patty represents the approximate size and thickness of a 3-ounce serving. Two slices of meat or three slices of poultry of the size and thickness shown equal about 3 ounces. If your serving is larger or smaller, thicker or thinner, than the serving pictured, adjust the number of calories accordingly.

FOR MORE INFORMATION

  • Contact your local county Extension agent, public health nutritionist, or dietitian in hospitals or other community agencies.
  • Look through cookbooks in your local library for low-calorie recipes. Evaluate the recipes on the basis of what you have read here about weight control and the calories and nutrients provided by food.
  • Contact the Human Nutrition Information Service (HNIS) for information on the Dietary Guidelines and other current publications about food, nutrition, and health. The address is U.S. Department of Agriculture, HNIS, Room 325-A, 6505 Belcrest Road, Hyattsville, Maryland 20782.

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