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Author: STRUEMPLER PubID: HE-0478 |
Title: | CALORIES AND WEIGHT |
Pages: 32
Status: OUT OF STOCK |
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Calories And Weight |
Are you concerned about your weight? Do you know how much you should weigh?
Your best weight in later years is the weight you were in your mid-twenties. Table 1 will also give you an idea of your desirable weight. To use the table, find your height in the left-hand column and move across to your sex for the desirable weight. A weight range allows for differences in body build.
| Height(1) |
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| Men | Women | ||
| ft. | in. | lb. | lb. |
| 4' | 10" | -- | 109 - 121 |
| 5' | 0" | -- | 113 - 126 |
| 5' | 2" | 131 - 141 | 118 - 132 |
| 5' | 4" | 135 - 145 | 124 - 138 |
| 5' | 6" | 139 - 151 | 130 - 144 |
| 5' | 8" | 145 - 157 | 136 - 150 |
| 5' | 10" | 151 - 163 | 142 - 156 |
| 6' | 0" | 157 - 170 | 148 - 162 |
| 6' | 2" | 164 - 178 | -- |
| 6' | 4" | 171 - 187 | -- |
SOURCE: 1983 Metropolitan Height & Weight Tables.
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You can control your weight by controlling the amount of food you eat, the amount of your physical activity, or both. To keep the same weight, you must balance the number of calories (kilocalories*) you get from food with the number used by your body. To lose weight, you must take in fewer calories from food; to gain weight, you must eat more.
It takes 3,500 more calories than your body uses to produce 1 pound of stored fat. To gain or reduce 1 pound means adding or reducing 3,500 calories in your diet.
*Kilocalorie is the unit used in nutrition to express the energy value of foods and the body's energy requirement. However, calorie is the term commonly understood to have this meaning. Therefore, the term calorie will be used throughout this publication.
Use Table 2 to estimate the number of calories you need per day to maintain your desirable weight. Multiply your desirable weight by the number of calories you need per pound based on your normal activity level.
| Activity Level | Women | Men |
| Very light | 12 | 14 |
| Light | 13 | 15 |
| Moderate | 14 | 16 |
| Strenuous | 15 | 17 |
| Very strenuous | 16 | 18 |
As a guide to activity level, very light activity is sitting most of the day with up to two hours of standing or walking. A moderate activity includes housework, gardening, or carpentry. Examples of very strenuous activity are tennis, swimming, running, basketball, or football.
Daily Food Guide
Plan meals for weight control that take into account food energy or calories as well as other nutrients such as protein, vitamins, and minerals.
One sure way to choose foods for good health and weight control is to use the recommendations in the Food Pyramid.
| Food Group |
|
|
| Bread, cereal, rice, and pasta | 6 to 11 (include several servings of whole-grain products) | 1 slice of bread 1/2 hamburger bun or English muffin 1 small roll, biscuit, or 1 small muffin piece of cornbread 3 to 4 small or 2 large crackers 1/2 cup of cooked cereal, rice, macaroni, or pasta 1 ounce of ready-to-eat breakfast cereal (1 ounce = 1/2 to 1 cup) |
|
Fruits Eat 1 vitamin C food each day such as citrus, melon, berries. |
2 to 4 | 1 whole fruit such as a medium apple, banana,
or orange 1/2 grapefruit 1 melon wedge 1/2 cup of juice 1/2 cup of berries 1/2 cup of cooked or canned fruit 1/4 cup of dried fruit |
|
Vegetables Dark-green leafy |
3 to 5 | 1/2 cup of cooked vegetables 1/2 cup of chopped raw vegetables 1 cup of leafy raw vegetables, such as lettuce or spinach 1 medium-sized potato |
|
Meat, poultry, fish, dried beans, eggs, and nuts 2 for children, teens, and adults |
2 to 3 | 2 to 3 ounces of lean cooked meat, poultry,
or fish (without bone) 2 eggs 1 cup of cooked dry beans or peas 1/4 cup (4 tablespoons) of peanut butter |
|
Milk, yogurt, and cheese 2 servings for adults and children through 10 years |
2 to 3 | 1 cup of milk 8 ounces of yogurt 1-1/2 ounces of natural cheese (2 ounces = 2 slices) 2 cups of cottage cheese 1-1/2 cups of ice milk or ice cream 1/2 cup of evaporated milk 1/3 cup of dry skim milk 1 cup of dry soy milk 1/4 cup of dry soy milk powder |
|
Fats, oils, and sweets Butter or margarine, bacon, cream cheese, cream, salt pork or chitterlings, fats, sweet drinks, salad dressings, candy, oils, jam, syrup, mayonnaise, jellies, sugar, all other sweets |
Use sparingly. |
Table 3. Calories In Common Foods.
| Food | Amount | Calories |
| Milk, fluid | ||
| Whole | 1 cup or glass | 150 |
| Skim | 1 cup or glass | 90 |
| Partly skimmed, 2% nonfat milk, solids added | 1 cup or glass | 120 |
| Buttermilk | 1 cup or glass | 100 |
| Evaporated, undiluted | 1 cup or glass | 170 |
| Condensed, sweetened, undiluted | 1/2 cup | 490 |
| Cream | ||
| Half-and-half (milk and cream) | 1 cup 1 tablespoon |
315 20 |
| Light, coffee, or table | 1 tablespoon | 30 |
| Sour | 1 tablespoon | 25 |
| Whipped topping (pressurized) | 1 tablespoon | 10 |
| Whipping, unwhipped (volume about double when whipped): | ||
| Light Heavy |
1 tablespoon 1 tablespoon |
45 50 |
| Imitation cream products (made with vegetable fat) |
||
| CREAMERS: | ||
| Powdered | 1 teaspoon | 10 |
| Liquid (frozen) | 1 tablespoon | 20 |
| Sour cream dressing made with nonfat dry milk | 1 tablespoon | 20 |
| WHIPPED TOPPING: | ||
| Pressurized | 1 tablespoon | 10 |
| Frozen | 1 tablespoon | 15 |
| Powdered, made with whole milk | 1 tablespoon | 10 |
| Cheese | ||
| NATURAL: | ||
| Blue or Roquefort | 1 ounce 1 cubic inch |
105 65 |
| Camembert, packed in 4-ounce package with 3 wedges per package | 1 wedge | 115 |
| Cheddar | 1 ounce 1 cubic inch 1/2 cup grated (2 ounces) |
115 70 225 |
| Cottage, large or small curd: | ||
| Creamed | 1 cup curd (pressed down) 2 tablespoons (1 ounce) |
260 30 |
| Uncreamed | 1 cup curd (pressed down) 2 tablespoons (1 ounce) |
170 20 |
| Cream | 1 ounce 1 cubic inch |
105 60 |
| Mozzarella, part-skim milk | 1 ounce | 80 |
| Parmesan, grated | 1 tablespoon 1 ounce |
25 130 |
| Swiss | 1 ounce 1 cubic inch |
105 55 |
| PASTURIZED PROCESSED: | ||
| American | 1 ounce 1 cubic inch |
105 65 |
| Swiss | 1 ounce 1 cubic inch |
100 65 |
| Pasteurized process cheese food, American | 1 tablespoon 1 cubic inch |
45 55 |
| Pasteurized process cheese spread, American | 1 tablespoon 1 ounce |
40 80 |
| Milk Beverages | ||
| Chocolate, homemade | 1 cup | 240 |
| Cocoa, homemade | 1 cup | 245 |
| Chocolate-flavored drink made with skim milk and 2% added butterfat | 1 cup | 190 |
| Chocolate-flavored drink made with whole milk | 1 cup | 215 |
| Chocolate milkshake | 1 10-ounce container | 335 |
| Eggnog, commercial | 1 cup | 240 |
| Malted milk | 1 cup | 245 |
| Milk Desserts | ||
| Custard, baked | 1 cup | 305 |
| ICE CREAM: | ||
| Regular (about 10% fat) | 1 cup | 270 |
| Rich (about 16% fat) | 1 cup | 335 |
| ICE MILK: | ||
| Hardened | 1 cup | 185 |
| Soft-serve | 1 cup | 225 |
| Yogurt | ||
| Made from partially skimmed milk | 1 cup | 125 |
| Made from whole milk | 1 cup | 140 |
Food |
Amount |
Calories |
| Meat, cooked, without bone | ||
| BEEF: | ||
| Pot roast, braised or simmered: | ||
| Lean and fat | 3 ounces (1 thick or 2 thin slices, 4 x 2-1/8 inches) | 245 |
| Lean only | 3 ounces (1 thick or 2 thin slices, 4 x 2-1/8 inches) | 165 |
| Oven roast: Cut relatively fat, such as rib: |
||
| Lean and fat | 3 ounces (1 thick or 2 thin slices, 4 x 2-1/4 inches) | 375 |
| Lean only | 3 ounces (1 thick or 2 thin slices, 4 x 2-1/4 inches) | 205 |
| Cut relatively lean, such as round: | ||
| Lean and fat | 3 ounces (1 thick or 2 thin slices, 4 x 2-1/4 inches) | 220 |
| Lean only | 3 ounces (1 thick or 2 thin slices, 4 x 2-1/4 inches) | 160 |
| Steak, broiled: Cut relatively fat, such as sirloin: |
||
| Lean and fat | 3 ounce piece (3-1/2 x 2 x 3/4 inches) | 330 |
| Lean only | 3 ounce piece (3-1/2 x 2 x 3/4 inches) | 175 |
| Cut relatively lean, such as round: | ||
| Lean and fat | 3 ounce piece (3-1/2 x 2 x 3/4 inches) | 220 |
| Lean only | 3 ounce piece (3-1/2 x 2 x 3/4 inches) | 160 |
| Hamburger Patty: | ||
| Regular ground beef | 3 ounce patty (about 4 patties per pound of raw meat) | 245 |
| Lean ground beef | 3 ounce patty (about 4 patties per pound of raw meat) | 185 |
| Corned beef, canned | 3 ounce piece (4 x 2-1/2 x 1/2 inches) | 185 |
| Corned beef hash, canned | 3 ounces (about 2/5 cup) | 155 |
| Dried beef, chipped | 2 ounces (about 1/3 cup) | 115 |
| Dried beef, creamed | 1/2 cup | 190 |
| Beef and vegetable stew, canned | 1/2 cup | 95 |
| Beef potpie, home prepared, baked | 1/4 pie, 9 inches in diameter | 385 |
| VEAL: | ||
| Cutlet, broiled, meat only | 3 ounce piece (3-3/4 x 2-1/2 x 3/8 inches) | 185 |
| Roast | 3 ounces (1 thick or 2 thin slices, 4 x 2-1/4 inches) | 230 |
| LAMB: | ||
| Loin chop (about 3 chops to a pound, as purchased): | ||
| Lean and fat | 3-1/2 ounces | 355 |
| Lean only | 2-1/3 ounces | 120 |
| Leg, roasted: | ||
| Lean and fat | 3 ounces (1 thick or 2 thin slices, 4 x 2-1/4 inches) | 235 |
| Lean only | 3 ounces (1 thick or 2 thin slices, 4 x 2-1/4 inches) | 160 |
| Shoulder, roasted: | ||
| Lean and fat | 3 ounces (1 thick or 2 thin slices, 4 x 2-1/4 inches) | 285 |
| Lean only | 3 ounces (1 thick or 2 thin slices, 4 x 2-1/4 inches) | 175 |
| PORK: Fresh: |
||
| Chop (about 3 chops to a pound, as purchased): | ||
| Lean and fat | 2-2/3 ounces | 305 |
| Lean only | 2 ounces | 150 |
| Roast, loin: | ||
| Lean and fat | 3 ounces (1 thick or 2 thin slices, 3-1/2 x 2-1/2 inches) | 310 |
| Lean only | 3 ounces (1 thick or 2 thin slices, 3-1/2 x 2-1/2 inches) | 215 |
| Cured: | ||
| Ham: | ||
| Lean and fat | 3 ounces (1 thick or 2 thin slices, 3-1/2 x 2-1/2 inches) | 245 |
| Lean only | 3 ounces (1 thick or 2 thin slices, 3-1/2 x 2-1/2 inches) | 160 |
| Bacon, broiled or fried crisp | 2 thin slices (28 slices per pound) 2 medium slices (20 slices per pound) |
60 85 |
| Bacon, Canadian, cooked | 1 slice (3-3/8 inches in diameter, 3-16 inch thick) | 60 |
| Sausage, variety and luncheon meats: | ||
| Bologna sausage | 2 ounces (2 very thin slices, 4-1/2 inches in diameter) | 180 |
| Braunschweiger | 2 ounces (2 slices, 3-1/8 inches in diameter) | 205 |
| Vienna sausage, canned | 2 ounces (3-1/2 sausages) | 135 |
| Pork sausage: | ||
| Link | 1 link, browned | 50 |
| Bulk | 2 patties (3-7/8 x 1/4 inches, 4 ounces, uncooked) | 260 |
| Liver, beef, fried (includes fat for frying) | 3 ounce piece (6-1/2 x 2-3/8 x 3/8 inch) | 195 |
| Heart, beef, braised, trimmed of fat | 3 ounces (1 thick piece, 4 x 2-1/2 inches) | 160 |
| Salami | 2 ounces (2 slices, 4-1/2 inches in diameter) | 175 |
| Tongue, beef, braised | 3 ounces (1 slice, 3 x 2 x 3/8 inch) | 210 |
| Frankfurter | 2 ounces (1 frankfurter, 8 per pound) | 170 |
| Boiled ham (luncheon meat) | 2 ounces (2 very thin slices, 6-1/4 x 4 inches) | 135 |
| Spiced ham, canned | 2 ounces (2 thin slices, 3 x 2 inches) | 165 |
| Poultry, cooked, without bone CHICKEN: |
||
| Broiled (no skin) | 3 ounces (about 1/4 of a broiler) | 115 |
| Fried | 1/2 breast, 2-4/5 ounces of meat only 1 thigh, 1-4/5 ounces of meat only 1 drumstick, 1-1/3 ounces of meat only |
160 120 90 |
| Canned | 3-1/2 ounces (1/2 cup) | 200 |
| TURKEY ROASTED: | ||
| Light meat (no skin) | 3 ounces (1 thick or 2 thin slices, 4-1/4 x 2 inches) | 150 |
| Dark meat (no skin) | 3 ounces (1 thick or 2 thin slices, 4-1/4 x 2 inches) | 175 |
| Fish and Shellfish | ||
| Bluefish, baked with fat | 3 ounces piece (3-1/2 x 2 x 1/2 inches) | 135 |
| Clams, shelled: Raw, meat only |
3 ounces (about 4 medium) | 65 |
| Canned, clams and juice | 3 ounces (1 scant half cup, 2 medium clams and juice) | 45 |
| Fish sticks, breaded, cooked, frozen (including breading and fat for frying) | 3 ounces (3 fish sticks, 4 x 1 x 1/2 inches) | 150 |
| Haddock, breaded, fried (including fat for frying) | 3 ounces fillet (4 x 2-1/2 x 1/2 inches) | 140 |
| Mackerel: | ||
| Broiled with fat | 3 ounce piece (4 x 3 x 1/2 inches) | 200 |
| Canned | 3 ounces, solids and liquids (about 2/5 cup) | 155 |
| Ocean perch, breaded, fried (including fat for frying) | 3 ounce piece (4 x 2-1/2 x 1/2 inches) | 195 |
| Oysters, raw, meat only | 1/2 cup (6 to 10 medium-size oysters) | 80 |
| Salmon: | ||
| Broiled or baked | 4 ounce steak (4-1/2 x 2-1/2 x 1/2 inches) | 205 |
| Canned (pink) | 3 ounces, solids and liquids (about 3/5 cup) | 120 |
| Sardines, canned in oil | 3 ounces, drained solids (7 medium sardines) | 170 |
| Shrimp, canned, meat only | 3 ounces (27 medium shrimp) | 100 |
| Tuna fish, canned in oil | 3 ounces, drained solids (1/2 cup) | 170 |
| Eggs | ||
| Fried (including fat for frying) | 1 large egg | 100 |
| Hard or soft cooked, boiled | 1 large egg | 80 |
| Scrambled or omelet (including milk and fat for cooking) | 1 large egg | 110 |
| Poached | 1 large egg | 80 |
| Legumes, Nuts, and Seeds Almonds, shelled: |
||
| Slivered, packed | 1/2 cup | 400 |
| Whole | 1 ounce | 165 |
| Beans, dry: | ||
| Black, Great Northern, lima, pea (navy), pinto | 1/2 cup | 115 |
| Red kidney, canned, solids and liquids | 1/2 cup | 115 |
| Black-eyed peas, dry, cooked, (with residual cooking liquid) | 1/2 cup | 95 |
| Cashew nuts, salted: | ||
| Dry roasted | 1/2 cup 1 ounce |
390 165 |
| Roasted in oil | 1/2 cup 1 ounce |
375 165 |
| Coconut: | ||
| Raw, shredded or grated | 1 cup | 285 |
| Dried, sweetened, shredded | 1 cup | 470 |
| Macadamia nuts, roasted in oil, salted | 1/2 cup | 480 |
| Peanuts, roasted in oil, salted | 1/2 cup | 420 |
| Peanut butter | 1 tablespoon | 95 |
| Peas, split, dry, cooked | 1 cup | 230 |
| Pecans, halves | 1/2 cup | 360 |
| Pistachios, dried, shelled | 1 ounce | 165 |
| Refried beans, canned | 1/2 cup | 150 |
| Tofu | 1 piece (2-1/2 x 2-3/4 x 1 inches) | 85 |
Food |
Amount |
Calories |
| Mixed Dishes | ||
| Beef and vegetable stew | 1 cup | 220 |
| Beef potpie, baked | 1 piece, 1/3 of 9-inch pie | 515 |
| Chicken a la king, cooked | 1 cup | 470 |
| Chicken and noodles, cooked | 1 cup | 365 |
| Chicken chow mein, canned | 1 cup | 95 |
| Chicken potpie, baked | 1 piece, 1/3 of 9 inch pie | 545 |
| Chili con carne, canned: | ||
| With beans | 1 cup | 340 |
| Without beans | 1 cup | 480 |
| Chop suey with beef and pork | 1 cup | 300 |
| Macaroni and cheese, canned | 1 cup | 230 |
| Quiche Lorraine | 1 slice, 1/8 of 8 inch quiche | 600 |
| Spaghetti in tomato sauce with cheese | 1 cup | 190 |
| Fast Food Entrees | ||
| Cheeseburger: | ||
| Regular | 1 sandwich | 300 |
| 4 ounce patty | 1 sandwich | 525 |
| Enchilada | 1 enchilada | 235 |
| English muffin, egg, cheese, and bacon | 1 sandwich | 360 |
| Fish sandwich: | ||
| Regular, with cheese | 1 sandwich | 420 |
| Large, without cheese | 1 sandwich | 470 |
| Hamburger: | ||
| Regular | 1 sandwich | 245 |
| 4 ounce patty | 1 sandwich | 445 |
| Pizza, cheese | 1 piece, 1/8 of 15 inch pizza | 290 |
| Roast beef sandwich | 1 sandwich | 345 |
| Taco | 1 taco | 195 |
Food |
Amount |
Calories |
| Vegetables | ||
| Asparagus, cooked or canned | 6 medium spears (1/2 cup cut spears) | 20 |
| Bamboo shoots, canned | 1 cup | 25 |
| Beans: | ||
| Lima, green, cooked or canned | 1/2 cup | 90 |
| Snap, green, wax or yellow, cooked or canned | 1/2 cup | 15 |
| Bean sprouts | 1 cup | 25 |
| Beets, cooked or canned | 1/2 cup, diced, sliced, or small whole | 30 |
| Beet greens, cooked | 1/2 cup | 15 |
| Broccoli, cooked | 1/2 cup chopped (3 stalks, 4-1/2 to 5 inches long) | 25 |
| Brussels sprouts, cooked | 1/2 cup (4 sprouts, 1-1/4 to 1-1/2 inches in diameter) | 25 |
| Cabbage: | ||
| Raw: | 1/2 cup, shredded, chopped, or sliced | 10 |
| Coleslaw, with mayonnaise | 1/2 cup | 85 |
| Coleslaw, with mayonnaise-type salad dressing | 1/2 cup | 60 |
| Cooked | 1/2 cup | 15 |
| Carrots: | ||
| Raw | 1 carrot (7-1/2 inches long, 1-1/8 inches in diameter) | 30 |
| Cooked or canned | 1/2 cup | 25 |
| Cauliflower, cooked | 1/2 cup flower buds | 15 |
| Celery: | ||
| Raw | 3 inner stalks, 5 inches long | 10 |
| Cooked | 1/2 cup, diced | 10 |
| Chard, cooked | 1/2 cup | 15 |
| Chicory, raw | 1/2 cup, 1/2 inch pieces | 5 |
| Chives, raw | 1 tablespoon | trace |
| Collards, cooked | 1/2 cup | 25 |
| Corn: | ||
| On cob, cooked | 1 ear (5 inches long, 1-3/4 inches in diameter) | 70 |
| Kernels, cooked or canned | 1/2 cup | 70 |
| Cream style | 1/2 cup | 105 |
| Cress, garden, cooked | 1/2 cup | 15 |
| Cucumbers, raw, pared | 6 center slices, 1/8 inch thick | 5 |
| Dandelion greens, cooked | 1/2 cup | 15 |
| Eggplant, cooked | 1/2 cup, diced | 20 |
| Endive, raw | 1/2 cup, small pieces | 5 |
| Kale, cooked | 1/2 cup | 20 |
| Kohlrabi, cooked | 1/2 cup | 20 |
| Lettuce, raw | 2 large leaves 1/2 cup, shredded or chopped 1 wedge, 1/6 of head |
5 5 10 |
| Mushrooms, canned | 1/2 cup | 20 |
| Mustard greens, cooked | 1/2 cup | 15 |
| Okra, cooked | 1/2 cup, pods 1/2 cup, sliced |
35 25 |
| Onions: | ||
| Young, green, raw | 2 medium or 6 small, without tops 1 tablespoon, chopped |
15 5 |
| Mature, raw | 1 tablespoon, chopped | 5 |
| Mature, cooked | 1/2 cup | 30 |
| Parsley, raw | 1 tablespoon, chopped | trace |
| Parsnips, cooked | 1/2 cup, diced 1/2 cup, mashed |
50 70 |
| Peas, cooked or canned | 1/2 cup | 65 |
| Peppers, green: | ||
| Raw | 1 ring, 1/4 inch thick 1 tablespoon, chopped |
trace trace |
| Cooked | 1 medium (2-3/4 inches long, 1/2 inches in diameter) | 15 |
| Potatoes: | ||
| Baked | 1 potato (4-3/4 inches long, 2-1/3 inches in diameter) | 145 |
| Boiled | 1 potato (2-1/2 inches in diameter) 1 cup, diced |
90 55 |
| Chips | 10 chops (1-3/4 x 2-1/2 inches) | 115 |
| French Fried: | ||
| - Cooked in deep fat | 10 pieces (3-1/2 to 4 inches long) | 215 |
| - Frozen, oven heated | 10 pieces (3-1/2 to 4 inches long) | 170 |
| - Pan fried from raw | 1/2 cup | 230 |
| Hash browned | 1/2 cup | 175 |
| Mashed: | ||
| - Milk added - Milk and table fat added - Made from granules with milk and table fat added |
1/2 cup 1/2 cup 1/2 cup |
70 100 100 |
| Au gratin | 1/2 cup | 180 |
| Scalloped without cheese | 1/2 cup | 125 |
| Salad: | ||
| Made with cooked salad dressing | 1/2 cup | 125 |
| Made with mayonnaise or French dressing and eggs | 1/2 cup | 180 |
| Sticks | 1/2 (3/4 to 2-3/4 inches long) | 95 |
| Pumpkin, canned | 1/2 cup | 40 |
| Radishes, raw | 5 medium | 5 |
| Rutabagas, cooked | 1/2 cup, diced or sliced | 30 |
| Sauerkraut, canned | 1/2 cup | 20 |
| Spinach, cooked or canned | 1/2 cup | 25 |
| Squash: | ||
| Summer, cooked | 1/2 cup | 15 |
| Winter, baked Winter, boiled |
1/2 cup, mashed 1/2 cup, mashed |
65 45 |
| Sweet potatoes: | ||
| Baked in skin | 1 potato (5 inches long, 2 inches in diameter) | 160 |
| Candied | 1/2 potato (2-1/2 inches long) | 160 |
| Canned | 1/2 cup, mashed | 140 |
| Tomatoes: | ||
| Raw | 1 tomato (2-2/5 inches in diameter) | 20 |
| Cooked or canned | 1/2 cup | 30 |
| Tomato juice, canned | 1/2 cup | 25 |
| Tomato juice cocktail, canned | 1/2 cup | 25 |
| Turnips: | ||
| Raw | 1/2 cup, cubed or sliced | 20 |
| Cooked | 1/2 cup, diced | 20 |
| Turnip greens, cooked | 1/2 cup | 15 |
| Vegetable juice cocktail | 1/2 cup | 20 |
| Watercress, raw | 10 sprigs | 5 |
| Fruits And Fruit Juices | ||
| Apples: | ||
| Raw | 1 medium (2-3/4 inches in diameter, about 1/3 pound) | 80 |
| Apple juice, canned | 1/2 cup | 60 |
| Applesauce: | ||
| Sweetened | 1/2 cup | 115 |
| Unsweetened | 1/2 cup | 50 |
| Apricots: | ||
| Raw | 3 (about 12 per pound as purchased) | 55 |
| Canned: | ||
| - Water pack | 1/2 cup, halves and liquid | 45 |
| - Heavy syrup pack | 1/2 cup, halves and syrup | 110 |
| - Dried, cooked, unsweetened | 1/2 cup, fruit and juice | 105 |
| Avocados: | ||
| California varieties | 1/2 of a 10 ounce avocado (3-1/8 inches in diameter) | 190 |
| Florida varieties | 1/2 of a 16 ounce avocado (3-5/8 inches in diameter) | 205 |
| Bananas, raw | 1 banana (6 to 7 inches long, about 1/3 pound) 1 banana (8 to 9 inches long, about 2/5 pound) |
85 100 |
| Berries: | ||
| Blackberries, raw | 1/2 cup | 40 |
| Blueberries: | ||
| - Fresh, raw | 1/2 cup | 45 |
| - Frozen, sweetened | 1/2 cup | 120 |
| - Frozen, unsweetened | 1/2 cup | 45 |
| Raspberries: | ||
| - Fresh, red, raw | 1/2 cup | 35 |
| - Frozen, red, sweetened | 1/2 cup | 120 |
| - Fresh, black, raw | 1/2 cup | 50 |
| Strawberries: | ||
| - Fresh, raw | 1/2 cup | 30 |
| - Frozen, sweetened | 1/2 cup, sliced | 140 |
| Cantaloupe, raw | 1/2 melon (5 inches in diameter) | 80 |
| Cherries | ||
| Sour: | ||
| - Raw, with pits | 1/2 cup | 30 |
| - Canned, water pack, pitted | 1/2 cup | 50 |
| Sweet: | ||
| - Raw, with pits | 1/2 cup | 40 |
| Canned: | ||
| - Water pack, with pits | 1/2 cup | 65 |
| - Syrup pack, with pits | 1/2 cup | 105 |
| Dates, "fresh" and dried, pitted, cut | 1/2 cup | 245 |
| Figs: | ||
| Raw | 3 small (1-1/2 inches in diameter, about 1/4 pound) | 95 |
| Canned, heavy syrup | 1/2 cup | 110 |
| Dried | 1 large (2 x 1 inches) | 60 |
| Fruit cocktail, canned in heavy syrup | 1/2 cup | 95 |
| Grapefruit: | ||
| Raw: | ||
| - White | 1/2 medium (3-3/4 inches in diameter) 1/2 cup sections |
45 40 |
| - Pink or red | 1/2 medium (3-3/4 inches in diameter) | 50 |
| Canned: | ||
| - Water pack | 1/2 cup | 35 |
| - Syrup pack | 1/2 cup | 90 |
| Grapefruit juice: | ||
| Raw | 1/2 cup | 50 |
| Canned: | ||
| - Unsweetened | 1/2 cup | 50 |
| - Sweetened | 1/2 cup | 65 |
| Frozen concentrate, diluted, ready-to-serve: | ||
| - Unsweetened - Sweetened |
1/2 cup 1/2 cup |
50 60 |
| Grapes, raw: | ||
| American type (including Concord, Delaware, Niagara, and Scuppernong), slip skin | 1 bunch (3-1/2 x 3 inches, about 3-1/2 ounces) 1/2 cup with skins and seeds |
45 35 |
| European type (including Malaga, Muscat, Thompson seedless, and Flame Tokay), adherent skin | 1/2 cup | 55 |
| Grape juice: | ||
| Bottled | 1/2 cup | 85 |
| Frozen, diluted with 3 parts water by volume | 1/2 cup | 65 |
| Honeydew melon, raw | 1 wedge (2 x 7 inches, 1/10 of melon) | 50 |
| Kiwifruit | 1 kiwi | 45 |
| Lemon juice, raw or canned | 1/2 cup 1 tablespoon |
30 5 |
| Mango | 1 medium | 135 |
| Nectarines | 1 medium | 65 |
| Oranges, raw | 1 orange (2-5/8 inches in diameter) | 65 |
| Orange juice: | ||
| Raw | 1/2 cup | 55 |
| Canned, unsweetened | 1/2 cup | 60 |
| Frozen concentrate, diluted, ready-to-serve | 1/2 cup | 55 |
| Papayas | 1/2 cup | 45 |
| Peaches: | ||
| Raw | 1 medium (2-1/2 inches in diameter, about
1/4 pound) 1/2 cup, sliced |
40 30 |
| Canned: | ||
| - Water pack | 1/2 cup | 40 |
| - Heavy syrup pack | 1/2 cup | 100 |
| Dried, cooked, unsweetened | 1/2 cup, 5 to 6 halves and liquid | 100 |
| Frozen, sweetened | 1/2 cup | 110 |
| Pears: | ||
| Raw | 1 pear (3-1/2 inches long, 2-1/2 inches in diameter) | 100 |
| Canned: | ||
| - Water pack | 1/2 cup | 40 |
| - Heavy syrup pack | 1/2 cup | 95 |
| Pineapple: | ||
| Raw | 1/2 cup, diced | 40 |
| Canned in heavy syrup: | ||
| - Crushed, tidbits, or chunks | 1/2 cup | 95 |
| - Sliced | 2 small or 1 large slice and 2 tablespoons juice | 80 |
| Pineapple juice, canned, unsweetened | 1/2 cup | 70 |
| Plantain, peeled | 1 whole | 220 |
| Plums: | ||
| Raw: | ||
| - Damson | 5 plums (1 inch in diameter, about 2 ounces) | 35 |
| - Japanese | 1 plum (2-1/8 inches in diameter, about 2-1/2 ounces) | 30 |
| Canned, syrup pack, with pits | 1/2 cup | 105 |
| Prunes: | ||
| Dried, cooked: | ||
| - Unsweetened | 1/2 cup, fruit and liquid | 125 |
| - Sweetened | 1/2 cup, fruit and liquid | 205 |
| Prune juice, canned | 1/2 cup | 100 |
| Raisins, dried | 1/2 cup, packed | 240 |
| Rhubarb, cooked, sweetened | 1/2 cup | 190 |
| Tangerines: | ||
| Raw | 1 medium (2-3/8 inches in diameter, about 1/4 pound) | 40 |
| Tangerine juice, canned: | ||
| Unsweetened | 1/2 cup | 55 |
| Sweetened | 1/2 cup | 60 |
| Watermelon, raw | 1 wedge (4 x 8 inches, about 2 pounds, including rind) | 110 |
Food |
Amount |
Calories |
| Breads | ||
| Bagel | 1 bagel | 200 |
| Bread stuffing, moist | 1/2 cup | 210 |
| Bread crums | 1/2 cup | 200 |
| Cracked wheat | 1 slice (9/16 inch thick) | 65 |
| French | 1 1 inch slice | 80 |
| Pita | 1 6-1/2 inch diameter | 165 |
| Pumpernickel | 1 slice (9/16 inch thick) | 80 |
| Raisin | 1 slice (1/2 inch thick) | 65 |
| White: | ||
| Soft crumb: | ||
| -Regular slice | 1 slice (9/16 inch thick) | 70 |
| -Thin slice | 1 slice (7/16 inch thick) | 55 |
| -Firm crumb | 1 slice (7/16 inch thick) | 65 |
| Whole wheat: | ||
| -Soft crumb | 1 slice (9/16 inch thick) | 65 |
| -Firm crumb | 1 slice (7/16 inch thick) | 60 |
| Other Baked Goods | ||
| Baking powder biscuit: | ||
| Home recipe | 1 biscuit (2 inches in diameter) | 105 |
| Mix | 1 biscuit (2 inches in diameter) | 90 |
| Cakes, cookies, pies (see Desserts) | ||
| Crackers: | ||
| Butter | 1 cracker (2 inches in diameter) | 15 |
| Cheese | 1 cracker (2 inches in diameter) | 15 |
| Graham | 4 small or 2 medium | 55 |
| Melba toast | 1 piece | 20 |
| Saltines | 4 crackers (1-7/8 inches square) | 50 |
| Oyster | 10 crackers | 35 |
| Rye | 2 wafers (1-7/8 x 3-1/2 inches) | 45 |
| Croissant | 1 large | 235 |
| Doughnuts: | ||
| Cake-type, plain | 1 doughnut (3-3/4 inches in diameter) | 165 |
| Yeast-leavened, raised | 1 doughnut (3-3/4 inches in diameter) | 175 |
| English muffin | 1 muffin | 140 |
| French toast | 1 slice | 155 |
| Muffins: | ||
| Plain | 1 muffin (3 inches in diameter) | 120 |
| Blueberry | 1 muffin (2-3/8 inches in diameter) | 110 |
| Bran | 1 muffin (2-5/8 inches in diameter) | 105 |
| Corn | 1 muffin (2-3/8 inches in diameter) | 125 |
| Pancakes (griddle cakes): | ||
| Wheat (home recipe or mix) | 1 cake (4 inches in diameter) | 60 |
| Buckwheat (with buckwheat pancake mix) | 1 cake (4 inches in diameter) | 55 |
| Pizza (cheese) | 1 slice (5-1/3 inches or 1/8 of a 13-3/4 inch pie) | 155 |
| Popcorn, with oil and salt | 1 cup | 40 |
| Pretzels: | ||
| Dutch, twisted | 1 pretzel | 60 |
| Stick | 5 regular (3-1/8 inches long) or 10 small (2-1/4 inches long) | 10 |
| Rolls: | ||
| Danish pastry, plain | 1 pastry (4-1/2 inches in diameter) | 275 |
| Hamburger or frankfurter | 1 roll (16 per pound) | 120 |
| Hard, round or rectangular | 1 roll (9 per pound) | 155 |
| Plain, pan | 1 roll (16 per pound) | 85 |
| Toaster pastry | 1 pastry | 210 |
| Tortillas, corn | 1 tortilla | 65 |
| Waffles | 1 waffle (7 inches in diameter) | 210 |
| Cereals and Grain Products | ||
| Bran: | ||
| Flakes (40 percent bran) | 1 ounce (about 4/5 cup) | 85 |
| Flakes with raisins | 1 ounce (about 3/5 cup) | 80 |
| Corn: | ||
| Chips | 1 ounce | 155 |
| Puffed, presweetened | 1 ounce (about 1 cup) | 115 |
| Shredded | 1 ounce (about 1-1/6 cup) | 110 |
| Flakes | 1 ounce (about 1-1/6 cup) | 110 |
| Flakes, sugar coated | 1 ounce (about 2/3 cup) | 110 |
| Corn grits, degermed, cooked | 3/4 cup | 95 |
| Farina, cooked, quick-cooking | 3/4 cup | 80 |
| Macaroni, cooked | 3/4 cup | 115 |
| Noodles, cooked | 3/4 cup | 150 |
| Oats: | ||
| Puffed | 1 ounce (about 1-1/6 cups) | 115 |
| Puffed, sugar coated | 1 ounce (about 4/5 cup) | 115 |
| Oatmeal or rolled oats, cooked | 3/4 cup | 100 |
| Rice: | ||
| Cooked, instant, white and brown | 3/4 cup | 135 |
| Flakes | 1 ounce (about 1 cup) | 110 |
| Puffed | 1 ounce (about 2 cups) | 115 |
| Puffed, presweetened | 1 ounce (about 2/3 cup) | 110 |
| Shredded | 1 ounce (about 1-1/8 cups) | 115 |
| Spaghetti, cooked | 3/4 cup | 115 |
| Wheat: | ||
| Puffed | 1 ounce (about 1-7/8 cups) | 105 |
| Puffed, presweetened | 1 ounce (about 4/5 cup) | 105 |
| Rolled, cooked | 3/4 cup | 135 |
| Shredded, plain (long, round, or bite-size) | 1 ounce (1 large biscuit or 1/2 cup bite-size) | 100 |
| Flakes | 1 ounce (about 1 cup) | 100 |
| Wheat flour: | ||
| Whole wheat | 3/4 cup, stirred | 300 |
| All-purpose | 3/4 cup, sifted | 345 |
| Wheat germ | 1 tablespoon | 35 |
Food |
Amount |
Calories |
| Butter or margarine | 1 tablespoon 1 pat (1 inch square, 1/3 inch thick) |
100 35 |
| Margarine, whipped | 1 tablespoon 1 pat (1-1/4 inches square, 1/3 inch thick) |
35 70 |
| Cooking fats | ||
| Vegetable | 1 tablespoon | 110 |
| Lard | 1 tablespoon | 115 |
| Salad or cooking oils | 1 tablespoon | 120 |
| Regular salad dressings: | ||
| French | 1 tablespoon | 65 |
| Blue cheese | 1 tablespoon | 75 |
| Home-cooked, boiled | 1 tablespoon | 25 |
| Italian | 1 tablespoon | 85 |
| Mayonnaise | 1 tablespoon | 100 |
| Salad dressing, commercial, plain (mayonnaise type) | 1 tablespoon | 65 |
| Russian | 1 tablespoon | 75 |
| Thousand Island | 1 tablespoon | 80 |
| Low calorie salad dressings: | ||
| French | 1 tablespoon | 15 |
| Italian | 1 tablespoon | 10 |
| Thousand Island | 1 tablespoon | 25 |
Food |
Amount |
Calories |
| Candy | ||
| Caramels | 1 ounce (3 medium caramels) | 115 |
| Chocolate creams | 1 ounce (2 to 3 pieces, 35 to a pound) | 125 |
| Chocolate, milk, sweetened | 1-ounce bar | 145 |
| Chocolate, milk, sweetened, with almonds | 1-ounce bar | 150 |
| Chocolate mints | 1 ounce (1 to 2 mints, 20 to a pound) | 115 |
| Fondant: | ||
| Candy corn | 1 ounce (20 pieces) | 105 |
| Mints | 1 ounce (3 mints, 1-1/2 inches in diameter) | 105 |
| Fudge, vanilla or chocolate: | ||
| Plain | 1 ounce 1 inch cube |
115 85 |
| With nuts | 1 ounce 1 inch cube |
120 90 |
| Gumdrops | 1 ounce (about 2-1/2 large or 20 small) | 100 |
| Hard candy | 1 ounce (3 to 4 candy balls, 3/4 inch in diameter) | 110 |
| Jellybeans | 1 ounce (10 beans) | 105 |
| Marshmallows | 1 ounce (4 marshmallows, 63 to a pound) | 90 |
| Peanut brittle | 1 ounce (1-1/2 pieces, 2-1/2 x 1-1/4 x 3/8 inch) | 120 |
| Syrup, Honey, Molasses | ||
| Chocolate syrup: | ||
| Thin type | 1 tablespoon | 45 |
| Fudge type | 1 tablespoon | 60 |
| Honey, strained or extracted | 1 tablespoon | 65 |
| Molasses, cane, light | 1 tablespoon | 50 |
| Syrup, table blends | 1 tablespoon | 55 |
| Cranberry sauce, canned | ||
| sweetened | 1 tablespoon | 25 |
| Jam, preserves | 1 tablespoon | 55 |
| Jelly, marmalade | 1 tablespoon | 50 |
| Sugar, white, granulated, or brown (packed) | 1 teaspoon | 15 |
Food |
Amount |
Calories |
| Bean with pork | 1 cup | 170 |
| Beef noodle | 1 cup | 65 |
| Bouillon, broth and consomme | 1 cup | 30 |
| Chicken gumbo | 1 cup | 55 |
| Chicken noodle | 1 cup | 60 |
| Chicken with rice | 1 cup | 50 |
| Clam chowder, Manhattan | 1 cup | 80 |
| Cream of asparagus | ||
| With water | 1 cup | 65 |
| With milk | 1 cup | 145 |
| Cream of chicken | ||
| With water | 1 cup | 135 |
| With milk | 1 cup | 180 |
| Cream of mushroom | ||
| With water | 1 cup | 135 |
| With milk | 1 cup | 215 |
| Minestrone | 1 cup | 105 |
| Oyster stew (frozen) | ||
| With water | 1 cup | 120 |
| With milk | 1 cup | 200 |
| Tomato | ||
| With water | 1 cup | 90 |
| With milk | 1 cup | 170 |
| Vegetable with beef broth | 1 cup | 80 |
Food |
Amount |
Calories |
| Apple betty | 1/2 cup | 160 |
| Brownie, with nuts | 1 piece (1-3/4 inches square, 7/8 inch thick) | 90 |
| Cakes | ||
| Angel cake | 1 slice (2-1/2 inches, 1/12 of a 9-3/4 inch round cake) | 135 |
| Butter cakes: | ||
| Plain, without icing | 1 piece (3 x 3 x 2 inches) 1 cupcake (2-3/4 inches in diameter) |
315 115 |
| Plain, with chocolate icing | 1 slice (1-3/4 inches, 1/16
of a 9-inch round layer cake) 1 cupcake (2-3/4 inches in diameter) |
240 170 |
| Chocolate, with chocolate icing | 1 slice (1-3/4 inches, 1/16 of a 9 inch round layer cake) | 235 |
| Cheesecake | 1 slice (1/12 of cake) | 280 |
| Fruitcake, dark | 1 piece (2 x 1/2 x 1/4 inches) | 55 |
| Gingerbread | 1 piece (2-3/4 x 2-3/4 x 1-3/8 inches) | 175 |
| Pound cake, old fashioned | 1 piece (3-1/2 x 3 x 1/2 inches) | 140 |
| Sponge cake | 1 slice (1-7/8 inches, 1/16 of a 9-3/4 inch round cake) | 145 |
| Cookies | ||
| Chocolate chip | 1 cookie (2-1/3 inches in diameter, 1/2 inch thick) | 50 |
| Figbar, small | 1 figbar | 50 |
| Oatmeal with raisins | 1 cookie | 60 |
| Peanut butter | 1 cookie | 60 |
| Sandwich, chocolate or vanilla | 1 cookie (1-3/4 inches in diameter, 3/8 inch thick) | 50 |
| Sugar | 1 cookie (2-1/4 inches in diameter) | 35 |
| Vanilla wafer | 1 cookie (1-3/4 inches in diameter) | 20 |
| Custard, baked | 1/2 cup | 150 |
| Fruit ice | 1/2 cup | 125 |
| Gelatin desserts, ready-to-serve | ||
| Plain | 1/2 cup | 70 |
| Fruit added | 1/2 cup | 80 |
| Ice cream, plain | ||
| Regular | 1/2 cup | 130 |
| Rich | 1/2 cup | 165 |
| Ice milk | ||
| Hardened | 1/2 cup | 100 |
| Soft serve | 1/2 cup | 135 |
| Pies | ||
| Apple | 1 slice (3-1/2 inches, 1/8 of a 9 inch pie) | 300 |
| Blueberry | 1 slice (3-1/2 inches, 1/8 of a 9 inch pie) | 285 |
| Cherry | 1 slice (3-1/2 inches, 1/8 of a 9 inch pie) | 310 |
| Chocolate meringue | 1 slice (3-1/2 inches, 1/8 of a 9 inch pie) | 285 |
| Coconut custard | 1 slice (3-1/2 inches, 1/8 of a 9 inch pie) | 270 |
| Custard | 1 slice (3-1/2 inches, 1/8 of a 9 inch pie) | 250 |
| Lemon meringue | 1 slice (3-1/2 inches, 1/8 of a 9 inch pie) | 270 |
| Mince | 1 slice (3-1/2 inches, 1/8 of a 9 inch pie) | 320 |
| Peach | 1 slice (3-1/2 inches, 1/8 of a 9 inch pie) | 300 |
| Pecan | 1 slice (3-1/2 inches, 1/8 of a 9 inch pie) | 430 |
| Pumpkin | 1 slice (3-1/2 inches, 1/8 of a 9 inch pie) | 240 |
| Raisin | 1 slice (3-1/2 inches, 1/8 of a 9 inch pie) | 320 |
| Rhubarb | 1 slice (3-1/2 inches, 1/8 of a 9 inch pie) | 300 |
| Strawberry | 1 slice (3-1/2 inches, 1/8 of a 9 inch pie) | 185 |
| Popsicle | 1 3-ounce popsicle | 70 |
| Prune whip | 1/2 cup | 70 |
| Puddings | ||
| Cornstarch, vanilla | 1/2 cup | 140 |
| Chocolate, from a mix | 1/2 cup | 160 |
| Rennet desserts, ready-to-serve | 1/2 cup | 115 |
| Tapioca cream | 1/2 cup | 110 |
| Sherbet | 1/2 cup | 130 |
Food |
Amount |
Calories |
| Carbonated beverages | ||
| Ginger ale | 8-ounce glass 12-ounce can or bottle |
75 115 |
| Cola-type | 8-ounce glass 12-ounce can or bottle |
95 145 |
| Fruit-flavored soda | 8-ounce glass 12-ounce can or bottle |
115 170 |
| Root beer | 8-ounce glass 12-ounce can or bottle |
100 150 |
| Alcoholic beverages | ||
| Beer, 3.6 percent alcohol by weight | 8-ounce glass | 100 |
| Whisky, gin, rum, vodka: | ||
| 100-proof | 1 jigger (1-1/2 onces) | 125 |
| 90-proof | 1 jigger (1-1/2 onces) | 110 |
| 86-proof | 1 jigger (1-1/2 onces) | 105 |
| 80-proof | 1 jigger (1-1/2 onces) | 95 |
| Wines: | ||
| Table wines (Chablis, claret, Rhine wine, and sauterne) | 1 wine glass (about 3-1/2 ounces) | 85 |
| Dessert wines (muscatel, port, sherry, and Tokay) | 1 wine glass (about 3-1/2 ounces) | 140 |
| Fruit drinks, canned: | ||
| Apricot nectar | 1/2 cup | 70 |
| Cranberry juice coctail, canned | 1/2 cup | 80 |
| Grape drink | 1/2 cup | 70 |
| Lemonade, frozen concentrate, sweetened, diluted, ready-to-serve | 1/2 cup | 55 |
| Orange-apricot juice drink | 1/2 cup | 60 |
| Peach nectar | 1/2 cup | 60 |
| Pear nectar | 1/2 cup | 65 |
| Pineapple-grapefruit juice drink | 1/2 cup | 70 |
| Pineapple-orange juice drink | 1/2 cup | 70 |
*Not including milk beverages and fruit juice |
||
Food |
Amount |
Calories |
| Boullion cube | 1 cube, 1/2 inch | 5 |
| Olives | ||
| Green | 5 small, 3 large, or 2 giant | 15 |
| Ripe | 3 small, or 2 large | 15 |
| Pickles, cucumber | ||
| Dill | 1 pickle (4 inches long, 1-3/4 inches in diameter) | 15 |
| Sweet | 1 pickls (2-1/2 inches long, 3/4 inches in diameter) | 20 |
| Popcorn, popped (with oil and salt added) | 1 cup large kernels | 40 |
| Relishes and sauces | ||
| Chili sauce, tomato | 1 tablespoon | 15 |
| Tomato catsup | 1 tablespoon | 15 |
| Gravy | 2 tablespoons | 35 |
| White sauce, medium (1 cup milk, 2 tablespoons fat, and 2 table spoons flour) | 1/2 cup | 200 |
| Cheese sauce, medium (white sauce with 2 tablespoons grated cheese per cup) | 1/2 cup | 205 |
References
Bray, G. A., ed. 1975. Obesity in Perspective. Vol. 2.2. part I. Fogarty International Center Series of Preventive Med. (NIH) 75-708. Washington, DC:USDHEW.
Food & Your Weight. 1977. HGB 74. Washington, DC: USDA, ARA.
The National Research Council. 1988. Recommended Dietary Allowances, 9th rev. ed. Washington, DC: National Academy of Sciences.
For more information, call your county Extension office. Look in your telephone directory under your county's name to find the number.
For more information, contact your county Extension office. Visit http://www.aces.edu/counties or look in your telephone directory under your county's name to find contact information.
Published by the Alabama Cooperative Extension System (Alabama A&M University and Auburn University), an equal opportunity educator and employer.
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