BEANS 

FOOD AMOUNT TOTAL CALORIES

Anchovies, in water 1 ounce 37
 FOOD AMOUNT  TOTAL CALORIES Halibut 3 ounces 120
 Black beans  1/2 cup cooked  113 Mackerel 3 ounces 85
 Garbanzo (chickpeas)  1/2 cup cooked  134 Salmon 3 ounces 121
 Kidney beans  1/2 cup cooked 112  Sardines, in water 1 can 130
 Lentil beans  1/2 cup cooked  115 Tuna, tongol 1/4 cup 60
 Lima beans  1/2 cup cooked  108
 Navy beans  1/2 cup cooked  129
 Soybeans (Edamame)  1/2 cup cooked  127 FRUIT
 Tofu  1/2 cup fresh 94 
 FOOD  AMOUNT  TOTAL CALORIES
 Apple  1 medium  80
DAIRY  Apricots  3 medium  60
 Banana  1 medium  110
 FOOD  AMOUNT  TOTAL CALORIES
 Blackberries  1/2 cup  37
 Butter  1 tbs.  110
 Blueberries  1/2 cup  41
 Cheddar Cheese  1 ounce  114
 Cantaloupe  1/4 medium  50
 Cottage Cheese  1/2 cup  110
 Cherries  1 cup  90
 Cottage Cheese, low fat  1/2 cup  90
 Dates  5 pieces  120
 Egg  1 large  75
 Figs  1 medium  37
 Milk, low fat  1 cup  121
 Grapefruit  1/2 medium  60
 Milk, skim  1 cup  86
 Grapes  1 cup  60
 Muenster cheese  1 ounce  104
 Guava  1 medium  45
 Swiss cheese  1 ounce  107
 Kiwifruit  2 medium  100
 Yogurt, low fat  1 cup  144
 Lemon  1 average  15
 Yogurt, non fat  1 cup  127
 Lime  1 average  20
 Mango  1/2 medium  70
FISH  Nectarine  1 medium  70
 Orange  1 medium  70 NUTS AND SEEDS
 Papaya  1/2 medium  70
 Peach  1 medium  40  FOOD  AMOUNT  TOTAL CALORIES
 Pear  1 medium  100  Almonds  1/4 cup 212 
 Persimmon  1 medium  32  Brazil nuts  1/4 cup  230
 Pineapple  2 slices  65  Cashews  1/4 cup  97
 Plums  2 medium  80  Peanuts  1/4 cup  210
 Prunes  1/4 cup  110  Peanut butter  1 tbs.  86
 Raisins, seedless  1/4 cup  107  Pecans  1/4 cup  185
 Raspberries  1 cup  50  Pistachios, shelled  1/4 cup  185
 Strawberries  8 medium  45  Pumpkin seeds  1/4 cup  192
 Tangerine  1 medium  50  Sesame seeds  1 tbs.  55
 Watermelon  1 cup  40  Sunflower seeds  1/4 cup  170
 Watermelon  1 slice, 10" diam.  150  Tahini  1 tbs.  89
 Walnuts  1/4 cup  160

POULTRY
GRAINS
FOOD AMOUNT TOTAL CALORIES
 FOOD  AMOUNT  TOTAL CALORIES Chicken breast 4 ounces 193
 Oatmeal, rought cut  1 cup 145  Chicken, light meat, no skin 4 ounces 196
 Pancake, buckwheat  1 4" diameter  54 Chicken, dark meat, no skin 4 ounces 232
 Pancake, whole wheat  1 4" diameter  74 Turkey, light meat, no skin 4 ounces 178
 Popcorn, dry  1 cup  54 Turkey, dark meat, no skin 4 ounces 212
 Rice, brown, cooked  1/2 cup  80
 Rice, wild, cooked  1/2 cup  85
 Rye bread  1 slice  56 VEGETABLES
 Whole wheat bread  1 slice  56
 FOOD  AMOUNT  TOTAL CALORIES
 Alfalfa sprouts  1 cup  20  Green beans  1/2 cup cooked  22
 Artichoke  1 medium  60  Green onions  1/2 cup chopped  16
 Artichoke hearts  1/2 cup cooked  42  Jicama  1/2 cup cooked  43
 Arugula  1/2 cup  3  Kale  1/2 cup cooked  18
 Asparagus  1/2 cup cooked  23  Kohlrabi  1/2 cup cooked  24
 Avocado  1/2 cup pureed  185  Leeks  1/2 cup cooked  16
 Bamboo shoots  1/2 cup raw  21  Lemon grass  1 cup raw  66
 Beet greens  1/2 cup cooked  20  Lettuce, iceburg  1/2 cup  9
 Beets  1/2 cup cooked  38  Lettuce, romaine  1/2 cup  4
 Bell peppers  1/2 cup raw sliced  25  Mushrooms  1/2 cup raw  9
 Bok choy  1/2 cup cooked  10  Mushrooms  1/2 cup cooked  21
 Broccoli  1/2 cup cooked  22  Mustard greens  1/2 cup cooked  11
 Broccoli, raw  1 medium stalk  45  Okra  1/2 cup cooked  25
 Brussels sprouts  1/2 cup cooked  30  Olive oil  1 tbs.  120
 Cabbage  1/2 cup cooked  17  Onion  1/2 cup cooked  46
 Carrot, raw  1 7 inch  31  Onion, raw  1 medium  60
 Carrots  1/2 cup cooked  35  Onion, raw  1/2 cup chopped  30
 Cauliflower  1/2 cup cooked  20  Parsley  1/2 cup chopped  11
 Cauliflower, raw  3 florets  14  Peas  1/2 cup cooked  34
 Celery, raw  1 stalk  6  Potato, white  1/2 cup cooked  59
 Celery  1/2 cup cooked  13  Pumpkin  1/2 cup cooked  24
 Chard  1/2 cup cooked  18  Radishes  1/2 cup sliced  12
 Chives  1 medium  9  Radicchio  1 medium leaf  2
 Collard greens  1/2 cup cooked  17  Rhubarb  1/2 cup raw  13
 Corn  1/2 cup cooked  89  Rutabaga  1/2 cup cooked  47
 Cucumbers  1/2 cup sliced  7  Sauerkraut  1/2 cup cooked  25
 Eggplant  1/2 cup cooked  13  Spinach  1/2 cup cooked  21
 Endive  1/2 cup chopped  13  Spinach  1 cup raw  14
 Garlic  1 clove  4  Summer squash  1/2 cup cooked  36
 Sweet potato  1/2 cup cooked  125
 Tomato  1 medium  35
 Turnip greens  1/2 cup cooked  15
 Turnips  1/2 cup cooked  24
 Water chestnuts  1/2 cup raw  60
 Winter squash  1/2 cup cooked  80
 Zucchini  1/2 cup cooked  14