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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

Apples

1 small - 55 , 1 medium - 80

1 small - 17

1 medium - 322

1 medium - 105

1 cup whole, 62

1 cup whole, 83

Cantaloupe

1 cup - 53 calories

Cherries

1 cup - 87 calories

Cranberries

1 cup whole, 46

Currants

1 cup - 63

Dates

One contains 20

Figs

One large - 47

Grapefruit

1 cup pink or red - 97

Pineapple

1 cup - 70

Plums

1 cup - 76

Prickly Pears

1 cup - 61

Pomegranates

One - 105

Tangerines

1 cup - 103

Watermelon

1 cup - 46

Plantains

1 medium - 218

Grapes

1 cup - 62

Guava

1 cup - 112

Honeydew Melon

1 cup - 61

Kiwi

1 large - 42

Kumquats

One contains 13

Lemons

1 cup - 61

Limes

1 cup - 20

Mango

1 cup - 99

Nectarines

1 cup - 61

Oranges

1 cup - 85

Papaya

1 cup - 55

Peaches

1 cup sliced - 60

Pears

1 cup - 96

Prunes

One - 20

Quince

One - 52

Dark Raisins

50 contain 78

Golden Raisins

1 cup - 498

Raspberries

1 cup - 64

Strawberries

1 cup - 46

Dairy Selection

Calories

Mother's Milk

1 cup - 172

Vanilla Ice Cream

145 per cup

Chocolate Milk

1 cup - 208

Yogurt, Whole Milk

149 per cup

Yogurt, Low Fat

137 per cup

Half & Half

1 Tbs - 20

Eggnog (low fat)

1 cup whole - 343

Non-Dairy Creamer

1 Tablespoon - 15

Cottage Cheese

1 cup whole, large curd - 206

Sour Cream, Regular

1 Tablespoon - 26

Skim Milk

1 cup - 83

Butter | Buttermilk 1 cup, 98 kcal

1 Tablespoon Butter - 102

Goat Milk

1 cup - 168

Cream, Heavy

1 Tablespoon - 52

Cream, Light

1 Tablespoon - 44

Whole Milk: 146 per cup

146 per cup

Beverages Per Cup Unless Stated, Calories

Cola, Sweetened

12 ounces, 136

Lemonade, Sweetened

99 per cup

Water

Zero

Cranberry Juice Cocktail

137

Cranberry Juice, Unsweetened

116

114

Carrot Juice

94

Coffee

2

Unsweetened Tea

2

Sweetened Tea

91

Grape Juice

152

Sprite

12 ounces - 148

Malted Whole Milk

233 per cup

Ginger Ale

12 ounces - 124

Grape Soda, Carbonated

12 ounces - 160

Wine

5 ounces - 129

Papaya Nectar

142

Passion Fruit Juice

126

Peach Nectar

134

Pineapple Juice, Unsweetened

132

Prune Juice

182

Root Beer, Carbonated

12 ounces - 152

Tonic Water

124 per 12 ounces

Tomato Juice

41

Gatorade

63

Vegetable Juice

46

Orange Juice

105

Orange Soda

12 ounces - 179

Grapefruit Juice

96

Regular Beer

1 can - 153

Gin, Rum, Whiskey, Vodka

1 jigger - 124

Light Beer

12 ounces - 103

Cream Soda

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

Brown Rice

216

Wild Rice

166

Brown Rice Flour: 1 cup

574

Instant Rice

193

White Rice Flour: 1 cup

578

Rice Noodles: 1 cup

192

Rice Cakes (for one cake)

45

Rice Bran: 1 cup

373

All Varieties of Flour

Grain Calories - Pasta Based on 1 Cup, Cooked, Calories

221

Spinach Spaghetti

182

Shell Macaroni

182

White Spaghetti

220

Spiral Macaroni

221

Whole Wheat Spaghetti

174

Spinach Egg Noodles

211

Egg Noodles

221

Tortellini

221

Calories in Bread, Calories

Bread Crumbs, Plain: 1 cup

119

Bread Stuffing: 1 cup prepared

177
65

French Bread: 1 slice

92

7 Grain Bread: 1 slice

65

Oatmeal Bread: 1 slice

73

Protein Bread: 1 slice

47

Rye Bread: 1 slice

83

Najavo Bread: 1 slice

49

1 small - 21; Medium - 41

Cornbread: One 2x2 square

188

Vienna Bread: 1 slice

92

Raisin Bread: 1 slice

71

460

Banana Bread: 1 slice

196

Egg Bread: 1 slice

115

Irish Soda Bread: 1/12 of a loaf

82

69

Pita Bread, White: 1 small

77
65

White Bread: 1 slice

66
64

Italian Bread: 1 medium slice

54

Oat Bran Bread: 1 slice

71
74, 1 small

Rice Bran Bread: 1 slice

66

Whole Wheat Bread: 1 slice

69

 

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