Food Calorie Chart of Healthy Foods to Lose Weight
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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The Best Foods to Eat for Great Health
Fat Burning Foods that Speed Up Metabolism
References
Wing RR, Hill JO. The Annual Review of Nutrition. Successful weight loss maintenance. Annu Rev Nutr 2001;21:323–41.
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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Posted in: Diet & Nutrition, Weight Loss
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