CALORIE CHART
FOR HEALTHY FOOD
Looking for a great calorie chart? This common-sense food calorie chart is focused on healthy foods with maximum nutrition and
minimum calories.
But the calories on packaged foods can only be estimated. All packaged foods (healthy or not) contain the calorie count for a
"portion" of that specific food on the label. For example, a serving of tuna or a slice of bread will be printed on the package.
Just make sure you're clear about the "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
|
| Rasberries |
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, rough 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 medium |
200
|
| 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
|
| Avacado |
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
|
| Brussel 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 |
3 florets |
14
|
| Celery |
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, iceberg |
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
|
|
|
