Counting Calories In Dairy & Eggs

SELECTION

SERVING SIZE

NUTRITION NOTES

CALORIES

Butter - Salted

2 Teaspoons

High in fatty acids, cholesterol.

68

Butter-Whipped

2 Teaspoons

High in saturated fat.

45

Half-and-Half

2 Tablespoons

Extremely high in fat.

39

Heavy Cream

2 Tablespoons

High in fat, sodium and cholesterol.  Avoid while dieting.

103

Light Cream

2 Tablespoons

Rich in the bad fats.

59

Nondairy Creamer

1 Tablespoon

High in fat for serving size, but does save calories while dieting.

10

Sour Cream

2 Tablespoons

High in fat and cholesterol.

62

Egg Substitute

1/4 cup

No cholesterol.

60

Egg White

1 large

Extremely low in calories and zero cholesterol.

17

Egg Yolk

1 large

High in cholesterol.  Just one yolk contains more than two-third's of the recommended daily limit of 300 mg of cholesterol.  And that's no yolk.

59

Fried Egg

1 large

Protein rich but high in cholesterol.

92

Hard Boiled Egg

1 large

Extreme in cholesterol.

78

Poached Egg

1 large

Elevated in cholesterol content.

75

Raw Egg

1 large

High in cholesterol. (I think a pattern is developing here!!!!)

75

Scrambled Egg

1 large

Significant in cholesterol content.

100

Buttermilk

1 cup

Low in fat and calories.

99

1% Milk

1 cup

Low in calories and cholesterol; rich in calcium.

102

2% Milk

1 cup

Calcium rich.

121

Mother's Milk

1 cup

Superior to cow's milk.

171

Skim Milk

1 cup

Very low in fat and cholesterol.  Calorie content varies according to brand of skim milk.

80-100

Whole Milk

1 cup

Higher in fat than other milks.

157

Chocolate Milk

1 cup

Add 100 calories to the type of milk being used.  Our example uses whole milk.

257

Low Fat Yogurt

1 cup

Low fat.

144

Whole Milk Yogurt

1 cup

Helps balance the digestive track.

139