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Calories in Common Foods Index

Fast Food Calories

Article by Diet Bites

 


Caloric Values of Natural Foods

Below you'll find nutritional data relating to a plethora of natural foods which make the wisest and the most excellent choices for your healthy weight loss plan.

Avoid Highly Processed Foods to Avoid Unwanted Calories

You see, whenever natural foods go through any type of commercial refining, their vitamin and mineral content is greatly altered.

What is lost can sometimes be replaced with synthetic substances - but there is nothing as healthy as obtaining our essential vitamin and minerals needs from natural foods.

Fatty Acids Concerned for Processed Foods

In addition, much of the time when foods are processed, other unhealthy ingredients are added in the mix. Things like extra oil - and these oils may not be derived from the healthiest fatty acid sources.

Other ingredients that can be added include those that add sweetness. Table sugar contains close to 800 kcal per cup so whenever a sweetener is added to a natural food, the caloric values can quickly soar over the moon, which isn't good news for a serious, dedicated dieter.

Sodium Culprit

In addition, salt is the most common additive to processed natural foods. With the reduced recommendation of sodium in the diet now being touted as a route to improved health, we certainly don't need more in our daily eating plan.

On that note, the caloric values for common, simple foods are listed below.

Fruit

Calories

Fruit

Calories

Apples

1 small - 55 , 1 medium - 80

Grapes

1 cup - 62

1 small - 17

Guava

1 cup - 112

1 medium - 322

Honeydew Melon

1 cup - 61

1 medium - 105

Kiwi

1 large - 42

1 cup whole, 62

Kumquats

One contains 13

1 cup whole, 83

Lemons

1 cup - 61

Cantaloupe

1 cup - 53 calories

Limes

1 cup - 20

Cherries

1 cup - 87 calories

Mango

1 cup - 99

Cranberries

1 cup whole, 46

Nectarines

1 cup - 61

Currants

1 cup - 63

Oranges

1 cup - 85

Dates

One contains 20

Papaya

1 cup - 55

Figs

One large - 47

Peaches

1 cup sliced - 60

Grapefruit

1 cup pink or red - 97

Pears

1 cup - 96

Pineapple

1 cup - 70

Prunes

One - 20

Plums

1 cup - 76

Quince

One - 52

Prickly Pears

1 cup - 61

Dark Raisins

50 contain 78

Pomegranates

One - 105

Golden Raisins

1 cup - 498

Tangerines

1 cup - 103

Raspberries

1 cup - 64

Watermelon

1 cup - 46

Strawberries

1 cup - 46

Plantains

1 medium - 218

   

Dairy Selection

Calories

Dairy Selection

Calories

Cottage Cheese

1 cup whole, large curd - 206

Mother's Milk

1 cup - 172

Sour Cream, Regular

1 Tablespoon - 26

Vanilla Ice Cream

145 per cup

Skim Milk

1 cup - 83

Chocolate Milk

1 cup - 208

Butter | Buttermilk 1 cup, 98 kcal

1 Tablespoon Butter - 102

Yogurt, Whole Milk

149 per cup

Goat Milk

1 cup - 168

Yogurt, Low Fat

137 per cup

Cream, Heavy

1 Tablespoon - 52

Half & Half

1 Tbs - 20

Cream, Light

1 Tablespoon - 44

Eggnog (low fat)

1 cup whole - 343

Whole Milk: 146 per cup

146 per cup

Non-Dairy Creamer

1 Tablespoon - 15

Beverages Per Cup Unless Stated

Cola, Sweetened

12 ounces, 136

Papaya Nectar

142

Lemonade, Sweetened

99 per cup

Passion Fruit Juice

126

Water

Zero

Peach Nectar

134

Cranberry Juice Cocktail

137

Pineapple Juice, Unsweetened

132

Cranberry Juice, Unsweetened

116

Prune Juice

182

114

Root Beer, Carbonated

12 ounces - 152

Carrot Juice

94

Tonic Water

124 per 12 ounces

Coffee

2

Tomato Juice

41

Unsweetened Tea

2

Gatorade

63

Sweetened Tea

91

Vegetable Juice

46

Grape Juice

152

Orange Juice

105

Sprite

12 ounces - 148

Orange Soda

12 ounces - 179

Malted Whole Milk

233 per cup

Grapefruit Juice

96

Ginger Ale

12 ounces - 124

Regular Beer

1 can - 153

Grape Soda, Carbonated

12 ounces - 160

Gin, Rum, Whiskey, Vodka

1 jigger - 124

Wine

5 ounces - 129

Light Beer

12 ounces - 103

Cream Soda

12 ounces - 189

   

Vegetables: 1 Cup Raw Unless Stated

Artichokes: 1 large

76, raw

Turnip Greens

18, chopped

Asparagus

27

Turnips

36

Beets

58

Lambs Quarters

58

Broccoli

31, chopped

Leeks

54 each

Brussels Sprouts

36, cooked

Butterhead Lettuce

7, shredded

Common Green Cabbage

22, chopped

Boston Lettuce

7, shredded

Napa Cabbage

13 per cooked cup

Bibb Lettuce

7, shredded

Common Red Cabbage

28, shredded

Iceberg Lettuce

10, shredded

Mustard Cabbage

36, cooked

Loose Leaf Lettuce

10, chopped

Savoy Cabbage

19, shredded

Red Leaf Lettuce

4, shredded

Swamp Cabbage

11, shredded

Romaine Lettuce

8, shredded

Carrots: 1 large

30

White Button-Type Mushrooms

21

Cauliflower

25

Italian, Crimini Mushrooms

19, sliced

Celery

16

Enoki Mushrooms

29, sliced

Chives: 1 Tablespoon

1

Maitake Mushrooms

26, sliced

Corn, Yellow Sweet

125

Portabella Mushrooms

22, sliced

Corn, White

177

Shitake Mushrooms

39 for four

Corn on the Cob: 1 large ear

122

Straw Mushrooms

58

Popcorn: hot air popped

31

Okra

31

Cucumber

8, slices

Red or Purple Onions

64, chopped

Eggplant

25

Yellow Onions

115

Garlic: 1 clove

4

White Sweet Onions

106 each

Kale

34, chopped

Scallions or Spring Onions

8 each

Beet Greens

39, 1 cup cooked

Parsley

22

Dandelion Greens

25, chopped

Parsnips

100

Collard Greens

12, chopped

Sweet Green Bell Pepper

15, 1 small

Mustard Greens

15

Sweet Red Bell Pepper: 1 small

19

Banana Pepper: 1 large

20

Rhubarb

26

Red Hot Chili Pepper

18 each

Rutabagas

50

Jalapeno Pepper

18 per pepper

Spinach

7

Ancho Peppers: 1 dried

48

Acorn Squash

56

Serrano Pepper

2 each

Butternut Squash

63

Russet Potatoes

134, 1 small

Spaghetti Squash

31, shredded

White Potatoes

117, 1 small

Hubbard Squash

46

Pumpkin

30, cubed

Yellow Straightneck Squash

18

Common Red Radish

1 per radish

Zucchini Squash

20

Icicle White Radish

2 per radish

Sweet Potato

258

Watercress

3 per 10 sprigs

Swiss Chard

7

Sweet Yellow Bell Pepper

15, 1 small

Red, Ripe Tomato: one medium

22

Plum Tomato

11 per tomato

Cherry Tomato: One - 3 calories

1 cup - 27

Water Chestnuts

70 per 8 ounces

Sweet Yellow Bell Pepper

50, one large

Seaweed, Wakame

32 per cup Banana Pepper 20, one large

Seaweed, Irishmoss

5 per 1/8 cup    

Grain Calories - Rice Based on 1 Cup, Boiled or Steamed

White Rice

242

Instant Rice

193

Brown Rice

216

White Rice Flour: 1 cup

578

Wild Rice

166

Rice Noodles: 1 cup

192

Brown Rice Flour: 1 cup

574

Rice Cakes (for one cake)

45

Rice Bran: 1 cup

373  

Grain Calories - Pasta Based on 1 Cup, Cooked

221

Spiral Macaroni

221

Spinach Spaghetti

182

Whole Wheat Spaghetti

174

Shell Macaroni

182

Spinach Egg Noodles

211

White Spaghetti

220

Egg Noodles

221

Tortellini

221

 

 

Calories in Bread

Bread Crumbs, Plain: 1 cup

119

460

Bread Stuffing: 1 cup prepared

177

Banana Bread: 1 slice

196

65

Egg Bread: 1 slice

115

French Bread: 1 slice

92

Irish Soda Bread: 1/12 of a loaf

82

7 Grain Bread: 1 slice

65 69

Oatmeal Bread: 1 slice

73

Pita Bread, White: 1 small

77

Protein Bread: 1 slice

47 65

Rye Bread: 1 slice

83

White Bread: 1 slice

66

Najavo Bread: 1 slice

49 64

1 small - 21; Medium - 41

Italian Bread: 1 medium slice

54

Cornbread: One 2x2 square

188

Oat Bran Bread: 1 slice

71

Vienna Bread: 1 slice

92 74, 1 small

Raisin Bread: 1 slice

71

Rice Bran Bread: 1 slice

66

Whole Wheat Bread: 1 slice

69    

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