Vegetables Calorie (1/2 Cup)

Cucumber

6.8

0.1

1.4

0.4

Romaine Lettuce (1 cup)

7.8

0.2

1.4

Cabbage

11.1

0.1

2.4

0.6

Summer Squash

11.3

0.1

2.5

0.7

Radish

11.6

0.3

2.1

0.3

Celery, cooked

13.5

0.1

0.6

Eggplant, cooked

13.9

0.1

3.3

0.4

Cauliflower, cooked

14.3

0.3

2.5

1.1

Zucchini, cooked

14.4

3.5

0.6

17

0.3

3.3

0.9

Green Beans

17.1

0.1

3.9

Tomato

18.9

0.3

4.2

0.8

Green & Red Bell Peppers

19

0.1

4.6

0.6

Potato

57

13

Spinach, cooked

20.7

0.2

3.4

2.7

Mushrooms, cooked

21.1

0.4

1.7

Broccoli, cooked

21.8

0.3

3.9

2.3

22

0.3

3.8

2.3

Pumpkin, cooked

24.5

0.1

0.9

Leek

27.1

0.1

6.3

0.7

Brussel Sprouts

30.4

0.4

6.8

Onion

30.4

0.1

6.9

0.9

Carrot, cooked

35.1

0.1

8.2

0.9

Peas

58.7

0.3

10.5

3.9

Sweet Corn

66.2

0.9

14.6

2.5

Sweet Potato, cooked

103

0.1

24.3

1.7

Banana Peppers *

Asparagus, cooked *

Fruit Calorie (1/2 Cup = 100g = 3.5 oz)

Watermelon

24.3

0.3

5.5

0.5

Strawberry

24.9

0.3

5.8

0.5

Cantaloupe

27.3

0.2

6.5

0.7

Honeydew Melon

29.8

0.1

7.8

0.4

Raspberries

30.1

0.3

7.1

0.6

Nectarine

33.8

0.3

8.1

0.6

Grapefruit

34.5

0.1

8.6

0.6

Peach

36.6

0.1

9.4

0.6

Apple

36.9

0.2

9.5

0.1

Blackberries

37.4

0.3

9.2

0.5

38

0.3

9.6

0.3

Apricot

39.6

0.3

9.2

1.2

Cherry

42.1

0.6

9.7

0.7

Orange

42.3

0.1

10.6

0.8

Tangerines

42.9

0.2

10.9

0.6

Plum

45.4

0.5

10.7

0.7

Pear

48.7

0.3

12.5

0.3

Mango

53.6

0.2

14

0.4

54

0.4

13.2

0.9

Grapes

56.8

0.5

14.2

0.5

Guava

58

0.9

14.2

2.5

Banana

69

0.4

17.6

0.8

Raisins (1/4 cup)

109

0.2

29

1.2

122.4

0.2

33

0.4

Pineapple

Kiwi

Dates (1/4 cup)

Beverage Calorie (1 cup)

Water

Diet Soft Drink

Brewed Tea

2.4

0.7

Herbal Tea

2.4

0.5

Coffee

4.7

0.9

0.2

Decaf Coffee

4.7

0.9

0.2

Instant Tea

4.7

1.2

Tomato Juice

41.3

0.1

10.3

1.8

Vegetable Juice

46

0.2

11

1.5

Cappuchino w/2% Milk *

60

4.5

Beer (light)

66.1

3.1

0.5

Soy Milk

80.9

4.7

4.4

6.7

Non-Fat/Skim Milk

85.8

0.4

11.9

8.4

Grapefruit Juice

93.9

0.2

22.1

1.3

Beer (regular)

97.4

8.8

0.7

Iced Tea (presweetened) *

100

25

Soft Drink

101.7

25.8

Orange Juice

109.6

0.7

2.5

Apple Juice (unsweetened)

116.6

0.3

29

0.1

Punch

116.6

29.5

Orange Soda

119

30.5

2% Milk

122

4.7

11.7

8.1

Cream Soda

126.1

32.9

Vodka (2 ounces)

128.4

Cranberry Juice

144.2

0.3

36.4

Whole Milk

148.8

8.1

11.4

Grape Juice

154.3

0.2

37.8

1.4

Wine (white)

160.5

1.9

0.2

Wine (rose)

167.6

3.3

0.5

Wine (red)

169.9

0.5

176

Vanilla Milkshake

184.3

29.7

5.8

Chocolate Milk

207.5

8.5

25.9

7.9

Champagne

Meat, Fish & Protein (100g)

Scallops

74.8

0.6

14.3

Lobster

83.3

0.5

1.1

17.4

Cod

89.3

0.7

19.4

Meatless Sausage Patty

97.3

6.9

3.7

Canned Tuna (w/water)

98.6

0.7

21.7

Pot Roast

104.6

3.1

18.1

Red Kidney Beans (1/2 cup)

108.8

0.4

20

6.7

110

1.2

23.1

Lamb Chops

112.3

4.2

17.4

Black Beans (1/2 cup)

113.5

0.5

20.4

7.6

Morningstar Black Bean Burger (1 patty)

114.7

0.8

15.2

11.8

Pinto Beans (1/2 cup)

117.1

0.4

21.9

Turkey Breast (w/skin)

126

3.5

22.2

Salmon

126.7

3.8

21.7

Beef Liver

136.9

4.2

2.9

20.7

Hot Dog (1 small, no bun)

141.8

12.8

0.8

5.4

Mussels

146.2

3.8

6.3

20.2

Whitefish

146.2

6.4

20.8

Veal

148.8

5.9

22.4

Ham

155

2.6

14.9

Canned Tuna (w/oil)

168.3

24.8

Sirloin Steak

171.7

6.8

25.8

172

9.3

20.9

Bacon (5 slices)

182.4

15.6

0.2

9.6

Tofu, Firm

182.7

11

5.4

19.9

195

11.3

6.8

15.3

227.1

17.9

15.3

Ground Turkey

235

13.2

27.4

Chicken Tenders *

253

16

15

12

Bratwurst

256

22

1.8

12

263.7

22.6

14.1

272

12.2

23.8

15.7

Babyback Ribs

314.5

25.1

20.6

Italian Sausage

346

31.3

0.7

14.3

Chicken Breast (no skin)

Chicken Breast (w/ skin)

Breaded Catfish *
Tenderloin

Ground Beef
Fish Sticks

Side Dish (1 cup)

Summer Squash (1/2 cup)

11.3

0.1

2.5

0.7

Collard Greens (1/2 cup)

30.6

0.4

6.1

2.5

Frozen Mixed Veggies (1/2 cup)

72.7

0.6

15.3

3.8

Corn on the Cob (1)

77.4

1.1

17.1

2.9

Baked Apple * (unsweetened)

112

0.6

26.4

0.3

117.4

0.1

27.7

125

14

Mashed Potatoes (no gravy)

161.7

1.2

36.9

4.1

Wild Rice

165.6

0.6

35

6.5

Cabbage Roll *

170

21

Baked Potato (med plain)

188

0.2

43.5

Onion Rings

195.4

12.8

18.3

2.6

Spaghetti Noodles (plain)

197.4

0.9

39.7

6.7

Spring Roll * (1)

200

20

12

Plain White Rice

205.4

0.4

44.5

4.3

235

18.6

15.1

1.8

Baked Beans

236.2

1.1

52.1

12.2

Hush Puppies (5 pieces)

256.6

11.6

34.9

4.9

Macaroni & Cheese

259

2.6

47.5

11.3

Pasta Salad *

320

16

32

12

323.4

18.6

27.6

12.4

356

17.2

43.4

6.4

Potato Salad

357.5

20.5

6.7

27.9

Baked Potato (w/sour cream)

392.6

22.3

50

6.7

French Fries (med order)

458.3

24.7

53.3

5.8

Sweet Potato (med plain)

Garlic Bread * (1)

Chick-Fil-A Cole Slaw (1/2 cup)

Au Gratin Potatoes
Stuffing

Dips/Dressing (1/4 cup + 2 table spoon)

Salsa (1/4 cup)

18.1

0.2

0.8

Lite Italian Dressing (2 Tbsp)

31.5

2.9

1.5

BBQ Sauce (1/4 cup)

46.9

1.1

1.1

Fat-Free Ranch Dressing (2 Tbsp)

50

10.5

Bean Dip * (1/4 cup)

60

1.6

8.1

3.2

Cocktail Sauce * (1/4 cup)

63

0.3

14.4

0.9

73.5

18.2

0.2

Nacho Cheese * (1/4 cup)

87

6.7

1.7

Ranch Dip * (1/4 cup)

101

8.2

5.5

1.8

Hummus * (1/4 cup)

104

8.9

3.4

Guacamole * (1/4 cup)

104

Ken's Balsamic & Basil Vinaigrette (2 Tbsp)

110

12

117.6

11.1

4.7

0.3

120

12

123.1

12.1

2.5

1.8

132

12

French Dressing (2 Tbsp)

134.2

12.8

5.5

0.2

Italian Dressing (2 Tbsp)

137.3

14.2

0.2

140

14

1.5

Oil & Vinegar (2 Tbsp)

140.1

15.6

0.8

Kraft Ranch Dressing (2 Tbsp)

147.9

15.6

1.3

0.4

Russian Dressing (2 Tbsp)

151.2

15.5

3.2

0.5

Blue/Bleu Cheese Dressing (2 Tbsp)

154.2

16

2.3

1.5

Pesto Sauce (2 Tbsp)

162

14.6

5.8

Melted Butter (2 Tbsp)

203.6

23

0.2

Sweet & Sour (1/4 cup)

1000 Island Dressing (2 Tbsp)

Honey Mustard (1/4 cup)
Sour Cream (1/4 cup)
French Onion Dip * (1/4 cup)

Caesar Dressing * (2 Tbsp)

Snacks (1 serving)

Cucumber Slices (1/2 cup)

6.8

0.1

1.4

0.4

Carrot Sticks (1/2 cup)

27.5

0.1

6.5

0.7

Tangerine Slices (1 large)

43.1

0.2

11

0.6

Applesauce (1/2 cup)

52.5

0.1

13.8

0.2

Celery Sticks w/ Cream Cheese (1 Tbsp)

54.4

5.1

1.3

1.3

Grapes (1/2 cup)

56.8

0.5

14.2

0.5

Dried Apricots (1/4 cup)

77.4

0.1

20.1

1.2

Apple Slices (1 med)

81.4

0.5

21

0.3

Pretzels (1 oz.)

108

22.5

2.6

Oil-Popped Popcorn (2 cups)

110

6.2

12.6

Graham Crackers (2 large)

118.5

2.9

21

1.9

Jelly Beans (30)

121.1

0.2

30.7

Raisins (1/4 cup)

123.8

0.2

32.6

1.3

131

8.3

12.7

3.9

139.2

9.2

15

2.2

142

7.4

17.8

Cheese n Crackers (1 oz.)

142.6

7.2

16.5

2.9

Chocolate Pudding (1/2 cup)

150.3

4.5

25.8

3.1

Cheese Puffs (1 oz.)

157.1

9.8

15.3

2.2

Cashews (1 oz.)

162.7

13.1

9.3

4.3

165

14.1

6.8

5.5

Peanuts (1 oz.)

165.8

14.1

6.1

6.7

Colby Cheese Cubes (1.5 oz.)

167.5

13.7

1.1

10.1

Beef Jerky (1.5 oz.)

174.4

10.9

4.7

14.1

Apple Slices w/Peanut Butter (1 Tbsp)

176.3

8.7

24.1

4.3

Chocolate Bar (1.55 oz.)

225.7

13.5

26

Chocolate Chip Cookies (4 med)

236.2

10.8

32.7

2.4

Doughnut (1)

250.2

11.9

34.4

2.7

Chocolate Ice Cream (1 cup)

285.1

14.5

37.2

Fig Bars (6)

334.1

68.1

3.6

French Fries (med order)

458.3

24.7

53.3

5.8

Trail Mix (1 oz.)

BBQ Chips (1 oz.)
Tortilla Chips (1 oz.)

Sunflower Seeds (1 oz.)

Nuts (1/3 cup, chopped)

Coconut

94.3

8.9

4.1

0.9

Chestnut

98.9

21

1.5

Almond

182.9

16

6.2

6.7

Pistachio

237.4

18.9

11.9

8.8

Hazelnut

240.5

23.3

6.4

5.7

Pine Nut

256.3

23

6.4

10.9

Walnut

261.3

26.1

5.5

6.1

Cashew, dry roasted

261.9

21.1

14.9

Pecan

273.8

28.5

5.5

3.6

Peanut, dry roasted

284.4

24.1

10.5

11.5

Macadamia

320.4

33.8

6.2

3.5

_________________________________________________________________
Fast Food Chicken (Fried or Grilled 1 serving)

Chick-Fil-A (Chargrilled Chicken)

270

3.5

33

28

Subway (Oven Roasted Chicken Breast)

330

47

24

Roy Rogers (Grilled Chicken)

340

11

32

25

Sonic Drive-In (Grilled Chicken)

343

13

31

27

Wendy's (Ultimate Chicken Grill)

360

44

31

Arby's (Grilled Chicken Deluxe)

380

12

40

29

Kentucky Fried Chicken (Tender Roast w/Sauce)

390

19

24

31

McDonalds (Chicken McGrill)

400

16

37

27

A&W (Grilled Chicken)

430

15

37

37

Whataburger (Grilled Chicken)

473

20

49

30

Denny's (Grilled Chicken)

476

14

56

36

Jack In The Box (Sourdough Grilled Chicken Club)

505

27

35

29

Burger King (Chicken Whopper)

570

25

48

38

Hardee's (Charbroiled Chicken)

587

26

53

36

Johnny Rocket's (Grilled Breast of Chicken)

600

29

54

35

Boston Market (Chicken Carver)

640

29

61

38

Fast Food Favorites (1 menu)

Boston Market (Steamed Vegetable Medley)

30

Subway (Roasted Chicken Noodle Soup)

60

1.5

Chick-Fil-A (Fresh Fruit Cup)

60

16

Hardee's (Mashed Potatoes & Gravy)

104

2.1

19.5

1.9

Kentucky Fried Chicken (Chicken Breast w/out skin

or breading)

140

29

McDonalds (Fruit and Yogurt Parfait)

160

30

Boston Market (Hand-Carved Rotisserie Turkey)

170

36

Denny's (Grilled Chicken Dinner w/green beans + tomatoes)

184

25

Wendy's (8 oz. Chili)

200

21

17

Hardee's (Tortilla Scrambler)

227

13.3

17.7

8.6

Jack In The Box (Southwest Pita)

260

4.5

35

20

Chick-Fil-A (Chargrilled Chicken Sandwich)

270

3.5

33

28

Arby's (Hot Ham and Swiss Melt)

270

35

18

Subway (6" Savory Turkey Breast)

280

4.6

46

18

Burger King (BK Veggie Burger, no mayo)

300

46

14

Sonic Drive-In (Grilled Chicken Sandwich)

343

13

31

27

Wendy's (Ultimate Chicken Grill)

360

44

31

Whataburger (Grilled Chicken Fajita Taco)

363

12.7

35

26

A&W (Grilled Chicken Sandwich, no dressing)

380

11

34

36

McDonalds (Chicken McGrill)

400

16

37

27

Johnny Rocket's (Streamliner soy burger)

420

16

50

26