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Category
Food
Serving Size
Calories

Bread, Cereal, Pasta, Rice, and Snack Foods        
Breads
Bagel, plain
1/2 medium (1 oz.)
75


Bread, white
1 slice
80


Bread, wheat
1 slice
80


Bread, light
1 slice
40


Breadsticks, soft
1/2 (1 oz.)
75


Cornbread
1/2 piece (1 oz.)
95


English muffin
1/2 medium
68


Melba toast
4
80


Muffin, blueberry
1/2 (1 oz.)
80


Muffin, bran
1/2 (1 oz.)
80


Muffin, corn
1/2 (1 oz.)
88


Popovers
1/2 (1 oz.)
65

Cereals, cooked
Grits, cooked
1/2 cup
70


Oatmeal, cooked
1/2 cup
75

Cereals, ready to eat
Granola, low-fat
1/4 cup
95


Oat cereal, toasted
1/2 cup
55


Puffed rice
1 cup
50


Raisin Bran
1/4 cup
50

Crackers
Animal crackers, plain
6
85


Animal crackers, iced
3
75


Graham crackers
1 sheet
55


Matzoh
1/2 sheet
55


Oyster crackers
23
60


Saltines
5
60

Snack Foods
Snack cracker, butter
5
80


Popcorn, air popped
3 cups
90


Popcorn, microwave
1.5 cups
55


Popcorn, microwave light
3 cups
60


Popcorn, oil popped
1 cup
55


Popcorn, caramel
1/2 cup
75


Popcorn, cheese
1 cup
64


Potato chips, baked
5
60


Potato chips, regular
10
75


Pretzels, twists
4 large
55


Pretzels, twists
8 small
55


Tortilla chips, baked
10 bite size
55


Tortilla chips, regular
6 rounds
75


Tortilla chips, regular
3 restaurant style
68


Fruits and Vegetables




Juices
Apple juice or cider
1/2 cup
60


Apricot nectar
1/2 cup
70


Cranberry juice cocktail, regular
1/2 cup
73


Cranberry juice cocktail, reduced-calorie
1 cup
45


Grape juice
1/2 cup
75


Grapefruit juice
1 cup
95


Lemon juice
2 Tbsp.
10


Lime juice
2 Tbsp.
10


Orange juice
1/2 cup
55


Pineapple juice
1/2 cup
70


Prune juice
1/2 cup
90


Tomato juice
1 cup
50


Vegetable juice
1 cup
50

Fruits
Apple
1 medium
80


Applesauce, sweetened
1/4 cup
50


Applesauce, unsweetened
1/2 cup
50


Apricots, dried
4 halves
40


Apricots, fresh
1 medium
20


Avocado
1/4 medium
80


Banana
1/2 medium
55


Blackberries
1 cup
75


Blueberries
1 cup
80


Cantaloupe
1 cup
55


Cherries, maraschino
1 medium
10


Cherries, sour fresh
1/2 cup
40


Cherries, sweet fresh
1/2 cup
60


Cranberries, fresh
1/2 cup
25


Fruit cocktail, canned in light syrup
1/2 cup
70


Grapefruit
1/2 medium
40


Grapes
17 medium
60


Honeydew melon
1 cup
60


Kiwi
1 medium
45


Mandarin oranges, canned
1/2 cup
50


Mango
1/2 medium
65


Mixed dried fruit
1/4 cup
85


Nectarine
1 medium
65


Orange
1 medium
60


Papaya
1/2 medium
60


Peach
1 medium
40


Pear
1/2 medium
50


Pineapple, fresh
1 cup
75


Pineapple, canned in light syrup
1/2 cup
65


Plums, fresh
1 medium
35


Plums, dried (prunes)
3 medium
60


Raspberries
1 cup
60


Strawberries
1 cup
50


Tangerine
1 medium
35


Watermelon
1 medium
50

Vegetables
Carrots, cooked
1/2 cup
35


Carrots, raw
1 large
30


Celery, raw
1 stalk
5


Cucumber, raw
1/2 medium
20


Lettuce, raw
1 cup
5


Potato, baked
1 (2 oz.)
65


Potatoes, mashed w/milk and butter
1/2 cup
100


Tomato, raw
1 medium
25


Milk, Yogurt, Cheese and Frozen Desserts
Milk, Yogurt, and Cheese, and Frozen Desserts       
Milk
Whole milk
1/2 cup
75


Reduced-fat milk (2%)
1/2 cup
60


Low-fat milk (1%)
1/2 cup
50


Fat-free milk
1 cup
90


Buttermilk, low-fat
1/2 cup
55


Chocolate milk, fat-free
�1/2 cup
73


Rice beverage, plain
1/2 cup
60


Soy beverage, plain
1/2 cup
50

Yogurt
Whole milk yogurt, plain
1/2 cup
90


Low-fat yogurt, plain
1/2 cup
55


Fat-free yogurt, plain
1/2 cup
50


Low-fat yogurt, flavored
1/4 cup
58


Fat-free yogurt, flavored and artificially sweetened
1/2 cup
50

Cheese
Cheese, regular (full-fat)
1/2 oz.
55


Cheese, reduced-fat
1 oz.
80


Cheese, fat-free
1 oz.
40


Cottage cheese, 2%
1/4 cup
50


Cottage cheese, fat-free
1/2 cup
80


Cream cheese, regular
1 Tbsp.
50


Cream cheese, reduced-fat
2 Tbsp.
70


Cream cheese, fat-free
2 Tbsp.
30


Feta cheese
1 oz.
80


Mozzarella cheese, part-skim
1 oz.
80


Ricotta cheese, low-fat
1/4 cup
70


String cheese
1 oz.
70

Frozen desserts
Frozen yogurt, regular
1/4 cup
60


Frozen yogurt, fat-free
1/2 cup
95


Ice cream, regular
1/4 cup
70


Ice cream, reduced-fat
1/4 cup
50


Ice cream, fat-free
1/2 cup
90


Ice cream, fat-free with no added sugar
1/2 cup
70


Sherbet
1/4 cup
65


Sorbet
1/4 cup
55

Processed and Deli Meats, Fish and Seafood
Processed and Deli Meats
Bacon, fried
1 slice
35


Beef jerky
1 oz.
90


Bologna
1 oz.
90


Canadian bacon
1 oz.
45


Pepperoni
1/2 oz.
70


Roast beef, deli
1 oz.
30


Sausage, smoked
1 oz.
95

Poultry
Chicken breast with skin
1.5 oz. cooked
85


Chicken breast without skin
1.5 oz. cooked
70


Chicken breast, deli
1 oz.
45


Chicken thighs with skin
1 oz. cooked
70


Chicken thighs without skin
1.5 oz. cooked
84


Chicken wings, roasted
1/2
50


Turkey breast, deli
1 oz.
30


Turkey, dark meat with skin
1.5 oz. cooked
94


Turkey, dark meat without skin
1.5 oz. cooked
80


Turkey, light meat with skin
1.5 oz. cooked
70


Turkey, light meat without skin
1.5 oz. cooked
60


Ground turkey, lean
1.5 oz. cooked
85


Ground turkey, extra-lean
1.5 oz. cooked
60

Fish and Seafood
Catfish
1.5 oz. cooked
65


Clams
6 large
90


Cod
3 oz. cooked
90


Crab, blue fresh
3 oz. cooked
90


Crab, blue canned
1/2 cup
70


Crab, imitation
3 oz.
90


Halibut, Atlantic
1.5 oz. cooked
60


Lobster
1.5 oz. cooked
55


Mussels
1.5 oz. cooked
73


Orange roughy
3 oz. cooked
75


Oysters
6
65


Salmon, Atlantic fresh
1.5 oz. cooked
78


Salmon, smoked
1.5 oz.
50


Scallops, bay
1.5 oz. cooked
60


Scallops, sea
3 large
60


Tuna, yellowfin fresh
1.5 oz. cooked
60


Tuna, canned in water
1/4 cup
60

Eggs, Nuts and Seeds, Sugars and Sweets, Alcoholic and Other Beverages
Eggs
Egg
1 large
75


Egg white
1
15


Egg yolk
1
60


Egg substitute
1/4 cup
30

Nuts and Seeds
Almonds
12
84


Cashews
9
83


Flax seeds
2 Tbsp.
95


Peanut butter
1 Tbsp.
95


Peanuts, dry roasted
20
80


Peanuts, oil roasted
20
85


Pecans
15
80


Poppy seeds
1 Tbsp.
50


Pumpkin seeds
2 Tbsp.
95


Sunflower seeds
1 Tbsp.
50






Sugars and Sweets
Chocolate syrup
1 Tbsp.
50


Honey
1 tsp.
20


Jam/jelly
1 Tbsp.
50


Maple syrup
1 Tbsp.
50


Pancake syrup, regular
1 Tbsp.
55


Pancake syrup, reduced-calorie
1 Tbsp.
25


Sugar, white or brown
1 tsp.
15


Alcoholic and other Beverages       
Alcoholic beverages
Beer, regular
6 fl. oz.
73


Beer, light
6 fl. oz.
50


Bloody Mary
4 fl. oz.
93


Liqueurs, 54 proof
1/2 fl. oz.
58


Daiquiri
1 fl. oz.
56


Gin, rum, vodka, whiskey, 80 proof
4 fl. oz.
65


Sherry, dry
4 fl. oz.
80


Wine, dry red, white, or blush
2 fl. oz.
85


Wine, sweet dessert
4 fl. oz.
90


Wine cooler
8 fl. oz.
72

Other beverages
Caf� latte, with fat-free milk
8 fl. oz.
80


Cappuccino, with fat-free milk
8 fl. oz.
55


Club soda
8 fl. oz.
0


Coffee, brewed
6 fl. oz.
5


Hot cocoa mix, with water
4 fl. oz.
60


Tonic water
8 fl. oz.
85


Soda, diet
12 fl. oz.
0


Soda, regular
6 fl. oz.
73


Tea, brewed
6 fl. oz.
5


Tea, sweetened iced
8 fl. oz.
90


Water
8 fl. oz
0
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