Sign up for our FREE newsletter:

Search:  




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

Articles you may also enjoy:
How to Control Emotional Eating
Best Foods to Eat for Great Health
How to Get Rid of Belly Fat and Waist Fat
Healthy Permanent Weight Loss Strategies that Work
 

You'll also want to sign up to receive our free Common Sense Health Newsletter sent out weekly. This only makes good common sense!
Just enter your email address below:


Posted in: Diet & Nutrition
Digg this article!