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                        Calorie Values of  Common Foods

Fruits
Apple, medium, 1 apple, 2 3/4 in., 1/3 lb. 80
Apricot, each 20
Avocado, each 380
Banana, 1 medium--8 3/4 in. 101
Cantaloupe, each 160
Cantaloupe, 1 cup, cubed 48
Grape, each 2
Honeydew melon, 1 cup, cubed 56
Lemon, each 30
Nectarine, 1 2 1/2 in. fruit 88
Orange, Florida, 1 medium orange 71
Orange, navel, 1 medium orange 71
Peach, peeled, medium, 2 1/2 in. 38
Peach, peeled, large, 2 3/4 in. 58
Pear, Bartlett, 1 medium pear, 2 1/2 x 3 1/2 in. 100
Pineapple, sliced, in syrup, 3 in. slice 43
Pineapple, diced, 1 cup 80
Plum, each 35
Plum, Damson, 10 plums, 1 in. 66
Prune, each 20
Raisins, 1 1/2 oz. 124
Strawberries, fresh, 1 cup 53
Strawberries, frozen sliced, 1 cup, with sugar 278
Watermelon, 1 cup 45

Vegetables

Artichokes, 1 artichoke 67
Asparagus, canned, 1 10 1/2 oz. can 54
Asparagus, fresh, 1 cup, boiled 36
Baked beans, 1 cup, canned, w/o pork 306
Bean curd, 4 oz. 81
Bean sprouts, boiled, 1 cup 35
Bean sprouts, raw, 1 cup 37
Beets, 1 cup, fresh 54
Beets, canned, 1 can, 10 1/2 oz. 109
Blackeye peas, 1 cup 178
Broccoli, cooked, 1 cup 40
Brussel sprouts, 1 cup, fresh 56
Butternut squash, baked--1 cup 139
Cabbage, cooked, 1 cup 31
Cabbage, raw, shredded, 1 cup 17
Carrot, raw, 1 carrot 30
Carrots, cooked, 1 cup 45
Carrots, sliced, 1 cup 48
Cauliflower, boiled, 1 cup 28
Cauliflower, raw, 1 cup, chopped 31
Celery, 3 small stalks, 5 in. 9
Chard, fresh, 1 cup 32
Coleslaw with French dressing, 1 cup 114
Coleslaw with salad dressing, 1 cup 119
Collards, canned, 1 cup 51
Collards, fresh, 1 cup 42
Corn on the cob, 1 5 in. ear 70
Corn, canned whole kernel, 1 can--10 oz. 360
Corn, cooked, 1 cup 140
Corn, creamed, 1 can, 15 1/2 oz. 320
Cucumbers, each 30
Eggplant, 1 cup, boiled 38
Eggplant sticks, fried, Mrs. Paul's, 3 1/2 oz. 240
Garbanzos, dry, 1 cup 367
Garden medley, Green Giant, 1 can--beans, carrots, corn 158
Garlic, raw, 1 clove 4
Great northern beans, 1 cup 212
Green beans, boiled, 1 cup 31
Green beans, canned, Del Monte, 1 16 oz. can 80
Green beans, low sodium, Del Monte, 1 16 oz. can 80
Green pepper, 1 pepper, 1/5 pound 16
Green pepper, diced, 1 cup 33
Grits, Quaker, 1 cup 133
Hotdog relish, 1 oz., Vlasic 40
Kale, fresh, 1 cup 43
Kale, frozen, 1 cup 40
Kidney beans, canned, 1 cup 230
Kidney beans, dried, 1 cup, cooked 218
Lentils, 1 cup 212
Lettuce, iceberg, 1 cup, shredded 7
Lettuce, iceberg, 1 head 70
Lima beans, 1 cup 189
Mushrooms, 1 cup, chopped 20
Mustard greens, fresh, 1 cup 32
Mustard greens, frozen, 1 cup 30
Navy beans, 1 cup 224
Okra, fried, 3 oz., Ore-Ida 170
Olives, green, 10 large 45
Olives, ripe, 10 extra large 61
Onions, raw, 1 cup 65
Peas, cooked, 1 cup 115
Pickles, dill, 1 pickle--3 3/4 x 1 1/4 in. 7
Pickles, dill, 1 oz. 4
Pickles, sweet, 1 oz. 30
Pinto beans, 1 cup 228
Potato, baked, 2 1/3 x 4 3/4 in. 145
Potato, boiled, medium, pared, 2 1/2 in. 88
Potato, boiled, large, pared, 2.3 x 4.7 in. 146
Potato, french fries, 3 oz. 130
Potato, frozen french fries, Golden Crinkles 3 oz. 120
Potato, frozen hash browns, Golden Patties 2 1/2 oz. 140
Potato, microwave hash browns, Ore-Ida, 2 oz. 120
Potatoes, mashed instant, from flakes, 1 cup 195
Potatoes, mashed with milk, 1 cup 137
Radish, 10 medium radishes 8
Radish, 1 cup sliced 20
Refried beans, 1 cup--Old El Paso 200
Refried beans with green chili, 1 cup--Old El Paso 200
Refried beans with sausage, 1 cup--Old El Paso 720
Rice a Roni, wild rice--1/4 box 110
Rice pilaf, Green Giant--1 cup 220
Rice, brown, 1 cup, cooked 232
Rice, fried, 1 cup 418
Rice, instant, 1 cup, cooked 180
Rice, white, 1 cup, cooked 223
Sauerkraut, canned, 1 cup 42
Snow peas, 1 package, LaChoy 70
Spinach, fresh, 1 cup 14
Spinach, frozen, 1 cup 46
Squash, 1 cup 30
Sugar snap peas, Green Giant, 1 cup 50
Sweet potatoes, canned, 1 cup 216
Sweet potatoes, fresh, 5 x 2 in., boiled 172
Tater Tots, 3 oz.--Ore Ida 150
Tofu, 4 oz. 81
Tomato, raw, 1 tomato 26
Tomatoes, canned, 1 can--16 oz. 95
Turnip greens, canned, 1 cup 42
Turnip greens, fresh, 1 cup 29
Turnip greens, frozen, 1 cup 38
Watermelon, 1 cup 42
Zucchini, 1 cup 22

Dairy and Eggs

Butter - regular	
	1 tbsp.				100
	1 stick				813
Whipped
	1 tbsp.				67
	1 stick / 1/2 cup		542
Cheese - 1 oz.
	American			106
	Blue				100
	Bonbel (laughing cow)		70
	Brie				90
	Cheddar			        114
	Cottage (1/2 cup) 4%		110
	Cottage (1/2 cup) 1%		90
Cream Cheese	1 tbsp.			52
Feta (1 oz.)				75
Monterey (1oz.)				106
Mozzarella (1oz.)
	whole milk			80
	part skim			72
Parmesan (1 tbsp.)			23
Provolone (1oz.)			100
Ricotta 1/2 cup
	whole milk			216
	part skim			171
Swiss (1oz.)				107
Cream, Half & Half, 1 tbsp.		20
Coffee Mate powdered cream, 1 tbsp.	30
Sour cream, 2 tbsp.			60
Whipped Cream-Reddi Whip, 2 tbsp.	20
Milk (1 cup)
	1%				104
	2%				121
	Buttermilk			99
	Chocolate, 2% milk		179
	Skim				86
Low Fat Yogurt 8oz.
	Breyers				250
	Columbo			120
	Dannon				210
	Dannon Fruit on Bottom		240
	Yoplait - 6oz.			170
Non-Fat Yogurt - 8oz.
	Columbo, fruit flavors		190
	Dannon blended, 6oz.		150-160
	Weight Watchers ultimate 90	90
	Yoplait light-6oz.		90
Eggs -1 egg
	Large				79
	white only			16
	yolk only			63
Egg Substitute 1/4 cup
	Egg beaters			30
	Healthy choice			25
	Scramblers			35

Breads

Bagel, Sara Lee Deli style 230
Bagel, plain, each 150
Biscuit, home recipe--2 in. 108
Blueberry muffin, 1 muffin 112
Bread cubes, 1 cup 111
Bread stuffing, dry, crumbly--1 cup 501
Bread, rye, 1 slice 61
Bread, white, 1 slice 68
Bread, whole wheat, 1 slice 67
Brown and serve roll, 1 roll 84
Bun, hamburger, each 119
Bun, hot dog, each 119
Butter Tastin' Biscuit, 1869 Brand, each 100
Buttermilk biscuit, fluffy, Hungry Jack, each 90
Cornbread muffin, 1 muffin, home recipe 126
Cornbread twists, 1 stick--Pillsbury 70
Cornbread, from mix, 1/9 of 12 oz. mix, 1 egg, milk 178
Crescent roll, 1 roll--Pillsbury 100
Croissant, each 200
Croutons, seasoned, 1/2 oz--Pepperidge Farm 70
Dinner roll, cloverleaf or pan roll 83
Eggo blueberry waffles, each 130
Eggo buttermilk waffles, each 120
Eggo oat bran waffles, each 110
English muffin, Thomas', 1 muffin 130
French bread, 1 slice 73
Hoagie roll, 11 1/2 x 3 in. 392
Lite bread, 1 slice--Merita lite wheat 40
Lite pancake mix, 4 in. pancake--Aunt Jemima 43
Oat bran muffin, 1 muffin--Duncan Hines 110
Onion roll, Pepperidge Farm, each 150
Pancake mix, 4 in. pancake--Aunt Jemima 83
Pancakes, home recipe, 1 4 in. cake 62
Pancakes, home recipe, 1 6 in. cake 169
Pillsbury buttermilk biscuit, 1 biscuit 50
Pita bread, 1/2 round bread, Mediterranean 80
Taco shells, 1 shell--Old El Paso 55

MEATS

Bacon, 1 slice, 20/lb. 36
Beef bologna, 1 slice, 1 oz. 89
Beef salami, 1 slice, 0.8 oz. 58
Beef stew, 8 oz.--Dinty Moore 220
Beef, chuck roast, 4 oz., lean 265
Beef, flank steak, 4 oz., broiled 288
Beef, ground, cooked, 4 oz., extra lean 288
Beef, ground, cooked, 4 oz., regular 347
Beef, ground, raw, 4 oz., extra lean 265
Beef, ground, raw, 4 oz., lean 298
Beef, ground, raw, 4 oz., regular 351
Beef, porterhouse steak, 4 oz., broiled 247
Beef, round roast, 4 oz., lean 208
Beef, sirloin steak, 4 oz., broiled 240
Beef, T-bone steak, 4 oz., broiled, lean 243
Breakfast sausage, link, 1 link, 1 oz. raw 48
Breakfast sausage, patty, 1 patty, 3 7/8 in. 100
Chili con carne, 15 1/2 oz. can 572
Corned beef brisket, 4 oz. 284
Corned beef, canned, 1 oz. 71
Country ham, 4 oz., lean 220
Ham, canned, 4 oz., unheated 164
Ham, cooked smoked, 1 slice--Oscar Mayer 20
Ham, extra lean, 4 oz. 164
Ham, picnic, 4 oz. 177
Ham, regular, 4 oz., lean 201
Ham, sliced, 1 slice, 1 oz. 52
Hot dog, beef, 1 hot dog, 8 per pound 184
Hot dog, pork and beef, 1 hot dog, 8 per pound 183
Italian sausage, 1 link, 1/4 pound 268
Little smoked sausage, 1 link 43
Liverwurst, 1 oz. 93
Luncheon meat, beef, 1 slice, 1 oz. 87
Peppered sandwich loaf, pork, beef, 1 slice, 1 oz. 42
Pepperoni, 1 oz., 14 slices, Hormel 140
Pork and beans, 1 cup 311
Pork and beans, 1 can, 20 oz. 692
Pork center rib, 1 chop, 3 oz., pan-fried 219
Pork loin roast, 4 oz., lean 268
Pork spareribs, 4 oz., braised 451
Pork, Boston butt roast, 4 oz., lean 291
Pork, loin chop, trimmed, broiled, 1 3 oz. chop 294
Ravioli, Mini, Chef Boyardee, 1 can 420
Spam, 2 oz. 170
Venison, 4 oz., lean 143
    Fats & Oils 
      Margerines (1 tbsp.)
	Fleishmans			90
	Imperial			90
	Land o Lakes Country Morn	100
	Land o Lakes Light		50
	Move over butter		90
	Promise			        90
	Shedds Spread,churn style	80
	Shedds Spread, spread stick	80
Margerine Tubs (Tblsp.)
	Fleischmans			90
	I can't believe it's not butter	70&127;
	Parkay spread			60
	Promise			        90
	Promise Ultra			35
	Promise Ultra Fat Free		5
Oils (1 tbsp.)				119-120
	Canola, coconut, corn, cottonseed, olive, palm,
	peanut, safflower,sesame, soybean, sunflower
Salad Dressings (2 tbsp.)
	Blue Cheese Wishbone chunky	150
		Kraft Free		45
	Catalina
		Kraft Free		45
		regular Kraft		140
	Cole Slaw Dressing, Kraft	150
	French, Kraft			120
	Honey Dijon, Hidden Valley	35
	Italian, good seasons		140
	Ranch, Kraft Free		50
	Ranch, Kraft regular		170
More Sugar/Condiments/Spreads
Blackstrap molasses, 1 tbsp. 43
Blackstrap molasses, 1 cup 699
Honey, 1 tbsp. 64
Jam, 1 tbsp. 54
Jelly, 1 tsp. 18
Jelly, 1 tbsp. 49
Maple syrup, Aunt Jemima, 1 fl. oz. 102
Maple syrup, Aunt Jemima Lite, 1 fl. oz. 58
Sugar, 1 tsp. 15
Sugar, 1 tbsp. 46
Sugar, 1 cup 770
Au jus gravy mix, with water, 1 cup 19
Barbecue sauce, 1 tbsp.--Hunt's 20
Brown gravy mix, with water, 1 cup 9
Catsup, 1 tbsp. 18
Chicken gravy mix, with water, 1 cup 83
Enchilada sauce, hot, 1 cup--Old El Paso 120
Enchilada sauce, mild, 1 cup--Old El Paso 100
Mayonnaise, 1 tbsp. 100
Mayonnaise, 1 cup 1577
Mayonnaise, Weight Watchers, 1 tbsp. 50
Miracle Whip, 1 tbsp. 70
Miracle Whip Light, 1 tbsp. 45
Mushroom gravy mix, with water, 1 cup 70
Mustard, brown, 1 tsp. 5
Mustard, yellow, 1 tbsp. 10
Pizza Quick sauce, Ragu, 3 tbsp. 35
Soy sauce, 1 tbsp. 12
Spaghetti sauce, basil, 1 cup--Classico 100
Spaghetti sauce, beef-pork, 1 cup--Classico 140
Spaghetti sauce, mushroom, 1 cup--Classico 140
Spaghetti sauce, Newman's own, 1 cup 140
Spaghetti sauce, Ragu, Homestyle, 1 cup 100
Spaghetti sauce, Ragu, Chunky Gardenstyle, 1 cup 140
Spaghetti sauce, Ragu, 1 cup 160
Spaghetti sauce, Ragu, Fresh Italian, 1 cup 180
Spaghetti sauce, Ragu, Thick & Hearty, 1 cup 200
Taco sauce, 1 tbsp.--Old El Paso 5
Taco seasoning mix, 1 package--Old El Paso 100
Thick n Chunky Salsa, 1 tbsp.--Old El Paso 3
Vinegar, 1 fl. oz. 4
Vinegar, cider, 1 cup 34
Vinegar, distilled, 1 cup 29
White sauce mix, with milk, 1 cup 241
Worcestershire sauce, 1 tbsp. 15

Frozen, Microwave & Refrigerated Foods

Waffles	(2)
	Aunt Jemima Buttermilk		170
	Eggos Buttermilk		220
	Nutra Grain Eggo		180&127;
Dinty Moore Stew, canned 1 cup	        230
Hormel Chili, no beans, 1 cup		360
Lean Cuisine (1 package)		180-290
Mrs. Pauls Breaded Fish Fillets	(1)	170
Swanson Hungry Man
	Chicken or Beef Pot Pie		620
	Fried Chicken			810
Tyson (1 meal)
	Blackened chicken		270
	Chicken Marsala		        180
	Honey Roasted Chicken	        220
Weight Watchers (1 meal)
	Broccoli & Cheese Bkd Potato	230
	Cheese Manicotti		260
	Italian Cheese Lasagna		300
Stouffers French Bread Pizza (1)	350
Jeno's pizza (1/2 pizza)		250
SOUPS
Bean with bacon soup, 1 can--Campbell's 431
Beef broth, Campbell's--1 can 40
Chicken noodle soup, 1 can--Campbell's 140
Chicken with rice soup, 1 can--Campbell's 150
Chicken with stars soup, 1 can--Campbell's 150
Chili beef soup, 1 can--Campbell's 385
Cream of chicken soup, 1 can--Campbell's 307
Cream of mushroom soup, 1 can--Campbell's 275
Cream of potato soup, 1 can--Campbell's 311
French onion soup, 1 can--Campbell's 150
Golden mushroom soup, 1 can--Campbell's 220
Hot and sour soup, 1 cup 100
Meatball vegetable soup, 1 can--Campbell's 275
Split pea soup, 1 can--Campbell's 450
Tomato soup, 1 can--Campbell's 247
Vegetable beef soup, 1 can--Campbell's 175
Vegetable soup, 1 can--Campbell's 225
Wonton soup, 1 cup 210
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