Food Calorie Chart of Healthy Foods to Lose Weight

Dieting ItemsIf you want to look and feel great while you lose weight, it’s essential to eat healthy food.

This food calorie chart of healthy foods to lose weight will not only help you lose weight, it also helps you maintain a healthy weight.

After all, in order to have a trim fit body, you need healthy food packed with good nutrition, especially when you’re eating fewer food calories.

So eating healthy foods to lose weight only makes good common sense.

And the healthy foods to lose weight on this food calorie chart offer you maximum nutrition with minimum calories. But remember, calories for all packaged foods can only be estimated on our food calorie chart.

The Food Calorie Chart of Healthy Foods to Lose Weight

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
 Quinoa  1/2 cup cooked 121
 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
 Whole wheat pasta  1 cup cooked 182

 

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

Eating healthy food calories is essential if you want to lose weight and still look and feel great. Our food calorie chart of healthy foods to lose weight can help you lose weight fast, get fit and maintain a healthy weight.

More Commonsense Health for You:
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References:

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Swithers SE, Davidson TL. Behavioral Neuroscience. A role for sweet taste: calorie predictive relations in energy regulation. Behav Neurosci 2008;122:161-173.

Ebbeling CB, Feldman HA, Osganian SK, Chomitz VR, Ellenbogen SJ, Ludwig DS. Journal of the American Academy of Pediatrics. Effects of decreasing sugar–sweetened beverage consumption on body weight in adolescents: a randomized, controlled pilot study. Pediatrics 2006;117:673–80.

Halton TL, Liu S, Manson JE, Hu FB. American Journal of Clinical Nutrition. Low–carbohydrate–diet score and risk of type 2 diabetes in women. Am J Clin Nutr 2008;87:339–46.

Eliassen AH, Colditz GA, Rosner B, Willett WC, Hankinson SE. Journal of the American Medical Association. Adult weight change and risk of postmenopausal breast cancer. JAMA 2006;296:193–201.

Schulze MB, Manson JE, Ludwig DS, et al. Journal of the American Medical Association. Sugar–sweetened beverages, weight gain, and incidence of type 2 diabetes in young and middle–aged women. JAMA 2004;292:927–34.

Halton TL, Willett WC, Liu S, et al. New England Journal of Medicine. Low–carbohydrate–diet score and the risk of coronary heart disease in women. N Engl J Med 2006;355:1991–2002.

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