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Food Calorie Chart of Healthy Foods


Looking for a great calorie chart? This common-sense food calorie chart is focused on healthy foods with maximum nutrition and minimum calories.

But packaged food calories can only be estimated on the calorie chart.

All packaged foods (healthy or not) contain the calorie count for a "portion" on the label. So compare the food calorie chart with label calories. And make sure you're clear about the label "portion" size - often they're tiny.

Food Calorie Chart For Healthy Foods

BEANS

 FOOD AMOUNT
 TOTAL CALORIES
 Black beans
 1/2 cup cooked
 113
 Garbanzo (chickpeas)
 1/2 cup cooked
 134
 Kidney beans
 1/2 cup cooked
112
 Lentil beans
 1/2 cup cooked
 115
 Lima beans
 1/2 cup cooked
 108
 Navy beans
 1/2 cup cooked
 129
 Soybeans (Edamame)
 1/2 cup cooked
 127
 Tofu  1/2 cup fresh
94

DAIRY

 FOOD  AMOUNT  TOTAL CALORIES
 Butter
 1 tbs.
 110
 Cheddar Cheese
 1 ounce
 114
 Cottage Cheese
 1/2 cup
 110
 Cottage Cheese, low fat
 1/2 cup
 90
 Egg  1 large
 75
 Milk, low fat
 1 cup
 121
 Milk, skim
 1 cup
 86
 Muenster cheese
 1 ounce
 104
 Swiss cheese
 1 ounce
 107
 Yogurt, low fat
 1 cup
 144
 Yogurt, non fat
 1 cup
 127

FISH

FOOD
AMOUNT
TOTAL CALORIES
Anchovies, in water
1 ounce
37
Halibut
3 ounces
120
Mackerel
3 ounces
85
Salmon
3 ounces
121
Sardines, in water
1 can
130
Tuna, tongol
1/4 cup
60

FRUIT

 FOOD  AMOUNT  TOTAL CALORIES
 Apple  1 medium
 80
 Apricots  3 medium
 60
 Banana  1 medium
 110
 Blackberries  1/2 cup
 37
 Blueberries  1/2 cup
 41
 Cantaloupe  1/4 medium
 50
 Cherries  1 cup
 90
 Dates  5 pieces
 120
 Figs  1 medium
 37
 Grapefruit  1/2 medium
 60
 Grapes  1 cup
 60
 Guava  1 medium
 45
 Kiwifruit  2 medium
 100
 Lemon  1 average
 15
 Lime  1 average
 20
 Mango  1/2 medium
 70
 Nectarine  1 medium
 70
 Orange  1 medium
 70
 Papaya  1/2 medium
 70
 Peach  1 medium
 40
 Pear  1 medium
 100
 Persimmon  1 medium
 32
 Pineapple  2 slices
 65
 Plums  2 medium
 80
 Prunes  1/4 cup
 110
 Raisins, seedless
 1/4 cup
 107
 Raspberries  1 cup
 50
 Strawberries  8 medium
 45
 Tangerine  1 medium
 50
 Watermelon  1 cup
 40
 Watermelon  1 slice, 10" diam.
 150

GRAINS

 FOOD  AMOUNT  TOTAL CALORIES
 Oatmeal, rought cut
 1 cup
145
 Pancake, buckwheat
 1 4" diameter
 54
 Pancake, whole wheat
 1 4" diameter
 74
 Popcorn, dry
 1 cup
 54
 Rice, brown, cooked
 1/2 cup
 80
 Rice, wild, cooked
 1/2 cup
 85
 Rye bread
 1 slice
 56
 Whole wheat bread
 1 slice
 56

NUTS AND SEEDS

 FOOD  AMOUNT  TOTAL CALORIES
 Almonds  1/4 cup
212
 Brazil nuts
 1/4 cup
 230
 Cashews  1/4 cup
 97
 Peanuts  1/4 cup
 210
 Peanut butter
 1 tbs.
 86
 Pecans  1/4 cup
 185
 Pistachios, shelled
 1/4 cup
 185
 Pumpkin seeds
 1/4 cup
 192
 Sesame seeds
 1 tbs.
 55
 Sunflower seeds
 1/4 cup
 170
 Tahini  1 tbs.
 89
 Walnuts  1/4 cup
 160

POULTRY

FOOD
AMOUNT
TOTAL CALORIES
Chicken breast
4 ounces
193
Chicken, light meat, no skin
4 ounces
196
Chicken, dark meat, no skin
4 ounces
232
Turkey, light meat, no skin
4 ounces
178
Turkey, dark meat, no skin
4 ounces
212

VEGETABLES

 FOOD  AMOUNT  TOTAL CALORIES
 Alfalfa sprouts
 1 cup
 20
 Artichoke  1 medium
 60
 Artichoke hearts
 1/2 cup cooked
 42
 Arugula  1/2 cup
 3
 Asparagus  1/2 cup cooked
 23
 Avocado  1/2 cup pureed
 185
 Bamboo shoots
 1/2 cup raw
 21
 Beet greens
 1/2 cup cooked
 20
 Beets  1/2 cup cooked
 38
 Bell peppers
 1/2 cup raw sliced
 25
 Bok choy
 1/2 cup cooked
 10
 Broccoli  1/2 cup cooked
 22
 Broccoli, raw
 1 medium stalk
 45
 Brussels sprouts
 1/2 cup cooked
 30
 Cabbage  1/2 cup cooked
 17
 Carrot, raw
 1 7 inch
 31
 Carrots  1/2 cup cooked
 35
 Cauliflower  1/2 cup cooked
 20
 Cauliflower, raw
 3 florets
 14
 Celery, raw
 1 stalk
 6
 Celery  1/2 cup cooked
 13
 Chard  1/2 cup cooked
 18
 Chives  1 medium
 9
 Collard greens
 1/2 cup cooked
 17
 Corn  1/2 cup cooked
 89
 Cucumbers  1/2 cup sliced
 7
 Eggplant  1/2 cup cooked
 13
 Endive  1/2 cup chopped
 13
 Garlic  1 clove
 4
 Green beans
 1/2 cup cooked
 22
 Green onions
 1/2 cup chopped
 16
 Jicama  1/2 cup cooked
 43
 Kale  1/2 cup cooked
 18
 Kohlrabi  1/2 cup cooked
 24
 Leeks  1/2 cup cooked
 16
 Lemon grass
 1 cup raw
 66
 Lettuce, iceburg
 1/2 cup
 9
 Lettuce, romaine
 1/2 cup
 4
 Mushrooms  1/2 cup raw
 9
 Mushrooms  1/2 cup cooked
 21
 Mustard greens
 1/2 cup cooked
 11
 Okra  1/2 cup cooked
 25
 Olive oil
 1 tbs.
 120
 Onion  1/2 cup cooked
 46
 Onion, raw
 1 medium
 60
 Onion, raw
 1/2 cup chopped
 30
 Parsley  1/2 cup chopped
 11
 Peas  1/2 cup cooked
 34
 Potato, white
 1/2 cup cooked
 59
 Pumpkin  1/2 cup cooked
 24
 Radishes  1/2 cup sliced
 12
 Radicchio  1 medium leaf
 2
 Rhubarb  1/2 cup raw
 13
 Rutabaga  1/2 cup cooked
 47
 Sauerkraut  1/2 cup cooked
 25
 Spinach  1/2 cup cooked
 21
 Spinach  1 cup raw
 14
 Summer squash
 1/2 cup cooked
 36
 Sweet potato
 1/2 cup cooked
 125
 Tomato  1 medium
 35
 Turnip greens
 1/2 cup cooked
 15
 Turnips  1/2 cup cooked
 24
 Water chestnuts
 1/2 cup raw
 60
 Winter squash
 1/2 cup cooked
 80
 Zucchini  1/2 cup cooked
 14

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Posted in: Diet & Nutrition
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