Counting Calories In Treats & Snacks

FOOD

SERVING SIZE & PREPARATION

NUTRITION NOTES

CALORIES

Corn Chips

 1 ounce (30 small)

High in fat and sodium.

155

Potato Chips

10 Chips (1 ounce)

Vitamin C and potassium benefits.

105

Tortilla Chips

10 Chips (1 ounce)

Half of the calories come from fat.  High in sodium.

150

Animal Crackers

5 Crackers (1/2 ounce)

Healthier snack choice than cookies.

56

Butter-Flavor Crackers

4 Crackers (1/2 ounce)

Bit of iron - but a tiny bit.

64

Cheese Flavored Crackers

4 Rounds

High in calories and fat.

67

Peanut Butter & Crackers

2 Crackers

High in fat and salt.

69

Cheese Crackers

2 Crackers

High in fat and salt.

69

Graham Crackers

1 Cracker

Good snack choice.

55

Saltine Crackers

5 Crackers

Low in fat, high in sodium.

61

Soda Crackers

5 Crackers

Low in fat.

62

Wheat Crackers

7 Thin Crackers

Low in fat; no cholesterol.

61

Granola Bar

1 Bar

Dietary fiber and a bit of protein.

109

Melba Toast

3 Pieces

Trace of fat.

60

Popcorn-Air Popped

1 Cup

Excellent choice for dieters!  Do NOT give to children under 5 or they may choke to death.

23

Potato Sticks

1 Ounce

High in fat.

148

Pretzels-Salted

1 ounce

High in sodium.

125

Rice Cakes

2 Cakes

Great diet choice if you don't load them with peanut butter.

70

Candy Bars

1 Bar

Most single serving candy bars contain about 250 calories on average.  Hershey's is one of the better choices at 220 calories and is packed with rich chocolate.  Though chocolate has been recently linked to health benefits it is extremely high in fat - so go easy!

250

Cashew Nuts

1 Ounce

Low in sodium, high in fat.

163

Angel Food Cake

2 Ounces

Great diet choice!

137

Boston Cream Pie

1 Slice

Moderate in fat.

208

Cheesecake

1 Slice (3 ounces)

High in fat.

257

Coffee Cake - Mix

1 Slice

High in salt and calories.

232

Devil's Food Cake

1 Slice

High in calories and fat.

234

Fruitcake

1 1/2 Ounce

High in calories.

163

Gingerbread - Mix

1 Slice

Low in fat and cholesterol.

174

Pineapple Upside-Down Cake

1 Slice

High in calories.

221

Pound Cake

1 Slice (about 1 ounce)

High in fat and calories.

119

Sponge Cake

1 Slice

High in cholesterol because it is prepared with whole eggs.

196

White Cake

1 Slice

High in calories.

249

Yellow Cake

1 Slice

High in calories.

233

Brownie With Nuts

1 (about 3/4 ounce)

High in saturated fat and calories.

93

Chocolate Chip Cookie

5 Cookies (2 ounces)

High in calories and saturated fat.

247

Fig Bars

4 (about 2 ounces)

High in calories but contain fiber.

200

Gingersnaps

5 cookies

High in sodium.

147

Ladyfingers

4 (about 1 1/2 ounce)

Low in fat and sodium.

158

Macaroons

2 (1 1/2 ounce)

High in saturated fat.

181

Marshmallow Cookies Topped With Coconut

4 Cookies

High in calories and saturated fat.

294

Molasses Cookies

2 Cookies (2 ounces)

High in calories.

274

Oatmeal Cookies With Raisins

4 Cookies (2 ounces)

High in fat.

235

Peanut Butter Cookies

4 Cookies (1 3/4 ounces)

High in fat and calories.

245

Shortbread

5 Cookies (1 1/4 ounce)

Loaded with butter.

167

Sugar Cookies

5 Cookies (1 1/2 ounce)

High in sodium and fat.

170

Sugar Wafers

5 Cookies (1 3/4 ounce)

Contain saturated fat.

230

Vanilla or Chocolate Sandwich Cookies

4 Cookies (2 ounces)

High in fat.

297

Vanilla Wafers

10 Cookies

High in sodium and fat.

185

Cake Donut

1 Donut (2 ounces)

High in fat.

227

Yeast Donut

1 Donut

High in fat.

174

Frozen Yogurt

1/2 Cup

Moderate in calories; no fat, no cholesterol.

100

Ice Cream

1/2 Cup

High in fat and calories.

175

Sherbet

1/2 Cup

Lower in fat than ice cream.

135

Apple Pie

1 Slice

High in sodium and fat.

302

Banana Cream Pie

1 Slice

High in sodium and calories.

285

Blackberry Pie

1 Slice

High in sodium.

287

Cherry Pie

1 Slice

Moderate in fat; high in calories.

308

Chocolate Cream Pie

1 Slice

High in fat.

264

Custard Pie

1 Slice

High in fat and calories and cholesterol.

249

Lemon Chiffon Pie

1 Slice

Moderate in fat.

254

Lemon Meringue Pie

1 Slice

High in sodium and calories.

268

Mince Pie

1 Slice

High in sodium - over 500 mg per slice.

320

Peach Pie

1 Slice

High in calories and sodium.

301

Pecan Pie

1 Slice

Very high in fat and sodium.  Some pecan pies will cost you up to 800 calories per slice - so read those labels and calculate the calories in your homemade recipes.  A lick of the spoon might mean a pound on the hip.

500

Pumpkin Pie

1 Slice

High in fat.

241

Raisin Pie

1 Slice

High in calories.

319

Rhubarb Pie

1 Slice

High in calories and sodium; moderate fat.

299

Strawberry Pie

1 Slice

Moderate fat.

184

Sweet Potato Pie

1 Slice

High in sodium.

243

Bread Pudding

1/2 Cup

Served with raisins. High in fat.

248

Chocolate Pudding

1/2 Cup

High in fat.

192

Corn Pudding

1/2 Cup

High in fat.

136

Baked Custard

1/2 Cup

Moderate fat, sodium, cholesterol.

152

Rice Pudding

1/2 Cup

Served with raisins.

193

Tapioca Pudding

1/2 Cup

Reasonable amount of fat.

111

Vanilla Pudding

1/2 Cup

Calcium rich.

142

Apple Brown Betty

1/2 Cup

High in calories.

163

Cream Puff

1 Puff

High in fat.

303

Eclair

1 Eclair

High in fat.

239

Gelatin

1/2 Cup

Moderate in calories.

72

Prune Whip

1/2 Cup

Moderate in calories.

101

Chestnuts-Roasted

 1 Ounce

Trace of fat.  Excellent diet choice.

70

Coconut-Raw

1 Ounce

High in fat.

99

Coconut-Sweetened

1 Ounce

High in fat.

125

Coconut Cream

1/4 Cup

High in fat and calories.

142

Filberts

1 Ounce

Packed with fiber.

179

Hickory Nuts

1 Ounce

Low in sodium, high in fat - but it is derived from beneficial fat which can help control serum cholesterol.

187

Macadamia Nuts

1 Ounce

Low in sodium.  Although high in fat, monounsaturated which regulates serum cholesterol.

199

Mixed Nuts-Dry Roasted

1 Ounce

Choose unsalted; good fiber source.

169

Peanuts-Dry Roasted

1 Ounce

Good source of fiber.

164

Pecans-Dried

1 Ounce

Good source of fiber.

189

Pine Nuts

1 Ounce

Fiber filled; low in sodium.

161

Pistachio Nuts

1 Ounce

Very high in fiber.

164

Pumpkin Seeds

1 Ounce-Hulled

Rich source of iron.

154

Sesame Seeds-Dried

1 Tablespoon

Low in sodium.

47

Sunflower Seeds-Dried/Hulled

1 Ounce

Packed with thiamine, Vitamin B-6 and magnesium.  

162

Black Walnuts

1 Ounce

Good fiber source.

172

English Walnuts

1 Ounce

Good fiber source.

182