Calories in Common Foods Index

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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.

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.

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.

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. To obtain more information on these foods, including health tips and expanded nutrition facts, refer to the links embedded within the data chart.

Fruit	Calories	Fruit	Calories
Apples	1 small - 55 , 1 medium - 80	Grapes	1 cup - 62
Apricots	1 small - 17	Guava	1 cup - 112
Avocados	1 medium - 322	Honeydew Melon	1 cup - 61
Bananas	1 medium - 105	Kiwi	1 large - 42
Blackberries	1 cup whole, 62	Kumquats	One contains 13
Blueberries	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 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
Apple Juice, Unsweetened	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	All Varieties of Flour
Grain Calories - Pasta Based on 1 Cup, Cooked
Elbow Macaroni	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	Bread Crumbs, Seasoned: 1 cup	460
Bread Stuffing: 1 cup prepared	177	Banana Bread: 1 slice	196
Cracked Wheat Bread: 1 slice	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	Whole Grain Bread: 1 slice	69
Oatmeal Bread: 1 slice	73	Pita Bread, White: 1 small	77
Protein Bread: 1 slice	47	Pumpernickel Bread: 1 slice	65
Rye Bread: 1 slice	83	White Bread: 1 slice	66
Najavo Bread: 1 slice	49	Apache (Tennis) Bread: 1 slice	64
Bread Sticks	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	Pita Bread, Whole Wheat	74, 1 small
Raisin Bread: 1 slice	71	Rice Bran Bread: 1 slice	66
Whole Wheat Bread: 1 slice	69

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Calories in Common Foods Index

Caloric Values of Natural Foods

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

Grain Calories - Pasta Based on 1 Cup, Cooked

Calories in Bread