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
|
Apples
|
1 small - 55 , 1 medium - 80
|
|
1 small - 17
|
|
1 medium - 322
|
|
1 medium - 105
|
|
1 cup whole, 62
|
|
1 cup whole, 83
|
|
1 cup - 53 calories
|
|
1 cup - 87 calories
|
|
1 cup whole, 46
|
|
1 cup - 63
|
|
One contains 20
|
|
One large - 47
|
|
1 cup pink or red - 97
|
Pineapple
|
1 cup - 70
|
|
1 cup - 76
|
|
1 cup - 61
|
|
One - 105
|
|
1 cup - 103
|
|
1 cup - 46
|
Plantains
|
1 medium - 218
|
Grapes
|
1 cup - 62
|
|
1 cup - 112
|
|
1 cup - 61
|
|
1 large - 42
|
|
One contains 13
|
|
1 cup - 61
|
|
1 cup - 20
|
|
1 cup - 99
|
|
1 cup - 61
|
|
1 cup - 85
|
|
1 cup - 55
|
|
1 cup sliced - 60
|
|
1 cup - 96
|
|
One - 20
|
|
One - 52
|
|
50 contain 78
|
|
1 cup - 498
|
|
1 cup - 64
|
|
1 cup - 46
|
Dairy Selection
|
Calories
|
|
1 cup - 172
|
|
145 per cup
|
|
1 cup - 208
|
|
149 per cup
|
|
137 per cup
|
|
1 Tbs - 20
|
|
1 cup whole - 343
|
|
1 Tablespoon - 15
|
|
1 cup whole, large curd - 206
|
|
1 Tablespoon - 26
|
|
1 cup - 83
|
Butter | Buttermilk 1 cup, 98 kcal
|
1 Tablespoon Butter - 102
|
|
1 cup - 168
|
|
1 Tablespoon - 52
|
|
1 Tablespoon - 44
|
|
146 per cup
|
Beverages Per Cup Unless Stated, Calories
|
|
12 ounces, 136
|
|
99 per cup
|
|
Zero
|
Cranberry
Juice Cocktail
|
137
|
Cranberry
Juice, Unsweetened
|
116
|
|
114
|
|
94
|
|
2
|
|
2
|
|
91
|
|
152
|
|
12 ounces - 148
|
|
233 per cup
|
|
12 ounces - 124
|
|
12 ounces - 160
|
|
5 ounces - 129
|
|
142
|
|
126
|
|
134
|
Pineapple
Juice, Unsweetened
|
132
|
|
182
|
|
12 ounces - 152
|
|
124 per 12 ounces
|
|
41
|
|
63
|
|
46
|
|
105
|
|
12 ounces - 179
|
|
96
|
|
1 can - 153
|
|
1 jigger - 124
|
|
12 ounces - 103
|
|
12 ounces - 189
|
Vegetables: 1 Cup Raw Unless Stated, Calories
|
Artichokes: 1 large
|
76, raw
|
Asparagus
|
27
|
Beets
|
58
|
Broccoli
|
31, chopped
|
Brussels Sprouts
|
36, cooked
|
Common Green Cabbage
|
22, chopped
|
Napa Cabbage
|
13 per cooked cup
|
Common Red Cabbage
|
28, shredded
|
Mustard Cabbage
|
36, cooked
|
Savoy Cabbage
|
19, shredded
|
Swamp Cabbage
|
11, shredded
|
Carrots: 1 large
|
30
|
Cauliflower
|
25
|
Celery
|
16
|
Chives: 1 Tablespoon
|
1
|
Corn, Yellow Sweet
|
125
|
Corn, White
|
177
|
Corn on the Cob: 1 large ear
|
122
|
Popcorn: hot air popped
|
31
|
Cucumber
|
8, slices
|
Eggplant
|
25 |
Garlic: 1 clove
|
4 |
Kale
|
34, chopped |
Beet Greens
|
39, 1 cup cooked |
Dandelion Greens
|
25, chopped |
Collard Greens
|
12, chopped |
Mustard Greens
|
15 |
Banana Pepper: 1 large
|
20 |
Red Hot Chili Pepper
|
18 each |
Jalapeno Pepper
|
18 per pepper |
Ancho Peppers: 1 dried
|
48 |
Serrano Pepper
|
2 each |
Russet Potatoes
|
134, 1 small |
White Potatoes
|
117, 1 small |
Pumpkin
|
30, cubed |
Common Red Radish
|
1 per radish |
Icicle White Radish
|
2 per radish |
Watercress
|
3 per 10 sprigs |
Sweet Yellow Bell Pepper
|
15, 1 small |
Plum Tomato
|
11 per tomato |
Water Chestnuts
|
70 per 8 ounces |
Seaweed, Wakame
|
32 per cup |
Turnip Greens
|
18, chopped |
Turnips
|
36 |
Lambs Quarters
|
58 |
Leeks
|
54 each |
Butterhead Lettuce
|
7, shredded |
Boston Lettuce
|
7, shredded |
Bibb Lettuce
|
7, shredded |
Iceberg Lettuce
|
10, shredded |
Loose Leaf Lettuce
|
10, chopped |
Red Leaf Lettuce
|
4, shredded |
Romaine Lettuce
|
8, shredded |
White Button-Type Mushrooms
|
21 |
Italian, Crimini Mushrooms
|
19, sliced |
Enoki Mushrooms
|
29, sliced |
Maitake Mushrooms
|
26, sliced |
Portabella Mushrooms
|
22, sliced |
Shitake Mushrooms
|
39 for four |
Straw Mushrooms
|
58 |
Okra
|
31 |
Red or Purple Onions
|
64, chopped |
Yellow Onions
|
115 |
White Sweet Onions
|
106 each |
Scallions or Spring Onions
|
8 each |
Parsley
|
22 |
Parsnips
|
100 |
Sweet Green Bell Pepper
|
15, 1 small |
Sweet Red Bell Pepper: 1 small
|
19 |
Rhubarb
|
26 |
Rutabagas
|
50 |
Spinach
|
7 |
Acorn Squash
|
56 |
Butternut Squash
|
63 |
Spaghetti Squash
|
31, shredded |
Hubbard Squash
|
46 |
Yellow Straightneck Squash
|
18 |
Zucchini Squash
|
20 |
Sweet Potato
|
258 |
Swiss Chard
|
7 |
Red, Ripe Tomato: one medium
|
22 |
Cherry Tomato: One - 3 calories
|
1 cup - 27
|
Sweet Yellow Bell Pepper
|
50, one large
|
Banana Pepper |
20, one large |
Seaweed, Irishmoss
|
5 per 1/8 cup |
Grain Calories - Rice Based on 1 Cup, Boiled or Steamed, Kcals
|
White
Rice
|
242 |
|
216 |
|
166 |
|
574 |
|
193 |
|
578 |
Rice Noodles: 1 cup
|
192 |
Rice Cakes (for one cake)
|
45 |
|
373 |
All Varieties of Flour
|
Grain Calories - Pasta Based on 1 Cup, Cooked, Calories
|
|
221 |
|
182 |
|
182 |
|
220 |
|
221 |
|
174 |
Spinach Egg Noodles
|
211 |
Egg Noodles
|
221 |
|
221 |
Calories in Bread, Calories
|
|
119 |
|
177 |
|
65 |
|
92 |
|
65 |
|
73 |
|
47 |
|
83 |
|
49 |
|
1 small - 21; Medium - 41
|
|
188 |
|
92 |
Raisin Bread: 1 slice
|
71 |
|
460
|
|
196
|
|
115
|
|
82
|
|
69 |
|
77 |
|
65 |
|
66 |
|
64 |
|
54 |
|
71 |
|
74, 1 small |
Rice Bran Bread: 1 slice
|
66 |
Whole Wheat Bread: 1 slice
|
69 |
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