Calorie Tables
Below are some tables for all the basic foods you might eat, and the calories found in each of these types of foods. To make it easy, foods have been grouped into the following:
On this page fruits, vegetables, legumes and nuts, and cereals and grains.
On the Next Page you will find meat/poultry and fish, dairy and eggs, fats and dressings, mixed dishes, sweets and desserts, and lastly drinks.
Fruit Calories
| Apple | 2.75" diameter | 80 |
| Apple juice | 1 cup | 115 |
| Applesauce | 1 cup unsweetened | 105 |
| Apricot | 3 medium | 50 |
| Avocado | 1 medium | 305 |
| Banana | 1 large | 105 |
| Blueberries | 1 cup | 80 |
| Cantaloupe | half of 5" diameter | 95 |
| Cherries | 1cup | 90 |
| Dates | 10 | 230 |
| Grapefruit | half | 40 |
| Grapes, green | 1 cup | 90 |
| Honeydew | 6.5" wedge | 45 |
| Kiwi | 1 | 45 |
| Mango | 4 ounces | 75 |
| Nectarine | 1 | 75 |
| Orange | 1 medium | 70 |
| Orange juice | 1 cup | 105 |
| Papaya | 4 ounces | 45 |
| Peach | 1 medium | 50 |
| Pear | 1 | 100 |
| Pineapple | 8 ounces | 60 |
| Pineapple juice | 4 ounces | 60 |
| Plum | 1 | 30 |
| Prunes | 2 ounces | 130 |
| Raisins | .25 cup | 120 |
| Raspberries | 1 cup | 70 |
| Strawberries | 1 cup | 55 |
| Tangerine | 1 medium | 37 |
| Watermelon | 4" x 8" wedge | 155 |
Vegetables Calories
| Artichoke | 1 medium | 50 |
| Asparagus | 4 ounces | 20 |
| Beets | 4 ounces | 35 |
| Beet greens | 1 cup | 25 |
| Broccoli | 4 ounces | 30 |
| Brussel sprouts | 1 cup | 50 |
| Cabbage, raw | 1 cup | 25 |
| Carrot | 1 | 30 |
| Cauliflower, raw | 1 cup | 30 |
| Celery | 1 stalk | 5 |
| Collard greens | 1 cup | 25 |
| Corn, on cob | 1 ear | 85 |
| Corn, kernels | 1 cup | 165 |
| Cucumber | 8" | 15 |
| Dandelion | 4 ounces | 50 |
| Eggplant | 1 cup | 25 |
| Endive/Escarole | 1 cup | 10 |
| Green beans | 4 ounces | 40 |
| Kale, raw | 1 cup | 40 |
| Leeks | .5 cup | 16 |
| Lettuce, head | 1 cup | 15 |
| Lettuce, romaine | 4 ounces | 25 |
| Mushrooms | .5 cup | 9 |
| Okra | 1 cup | 50 |
| Onions, green | 6 small | 25 |
| Onions, white, raw | 4 ounces | 40 |
| Parsnips | 1 cup | 95 |
| Peas | 1 cup | 125 |
| Pepper, sweet green | 1 medium | 20 |
| Pepper, sweet red | 1 medium | 25 |
| Potato baked | 4 ounces | 125 |
| Potato chips | 10 | 105 |
| Potato, french fried | 6 | 100 |
| Potato, mashed | .5 cup | 90 |
| Potato salad | 1 cup | 360 |
| Potato, sweet | 5 ounces | 200 |
| Pumpkin | 1 cup | 50 |
| Radishes | 4 small | 8 |
| Sauerkraut | 1 cup | 45 |
| Spinach | 1 cup | 10 |
| Squash, summer | .5 cup | 55 |
| Squash, winter | .5 cup | 45 |
| Squash, zucchini | 1 cup | 40 |
| Tomato | 1 medium | 20 |
| Turnips | 1 cup | 55 |
| Turnip greens | 1 cup | 45 |
| Watercress | 4 ounces | 25 |
Legumes, Nuts Calories
| Almonds, shelled | 1 cup | 795 |
| Beans, lima | 1 cup | 260 |
| Beans, navy | 1 cup | 225 |
| Beans, kidney | 1 cup | 230 |
| Brazil nut, shelled | 1 ounce | 185 |
| Cashews, raw | .25 cup | 196 |
| Chestnuts, shelled | 1 cup | 350 |
| Chickpeas | 1 cup | 270 |
| Coconut, shelled | 2" x 2" x .5" | 160 |
| Coconut, dried | 1 cup | 410 |
| Filberts, shelled | 1 ounce | 180 |
| Lentils | 1 cup | 215 |
| Macadamias | 1 ounce | 196 |
| Peanuts, shelled | 1 ounce | 160 |
| Peanut butter | 1 tablespoon | 95 |
| Peas, raw | .5 cup | 58 |
| Pecans, halves | 1 ounce | 190 |
| Pine nuts | 1 ounce | 160 |
| Pistachios, shelled | 1 ounce | 165 |
| Pumpkin seeds | 1 ounce | 155 |
| Sesame seeds, hulled | 1 tablespoon | 45 |
| Sesame butter | 1 tablespoon | 95 |
| Soybeans | 1 cup | 235 |
| Sprouts, mung | 4 ounces | 36 |
| Sprouts, soybean | 4 ounces | 40 |
| Sprouts, alfalfa | 4 ounces | 32 |
| Sunflower seeds | 1 ounces | 160 |
| Tofu, raw | .5 cup | 94 |
| Walnut pieces | 1 ounce | 180 |
Cereals, Grains Calories
| Bagel | 1 medium | 165 |
| Barley | 4 ounces | 390 |
| Biscuit | 1 medium | 90 |
| Bran flakes | 1 cup | 105 |
| Bread crumbs | 1 cup | 340 |
| Bread, French | 1 slice | 70 |
| Bread, Italian | 1 slice | 70 |
| Bread, pita | 1 | 80 |
| Bread, pumpernickel | 1 slice | 70 |
| Bread, rye | 1 slice | 50 |
| Bread, whole wheat | 1 slice | 60 |
| Bread, white | 1 slice | 70 |
| Corn flakes | 1 cup | 100 |
| Corn grits | 1 cup | 125 |
| Croutons | 6 | 35 |
| Farina | 1 cup | 100 |
| French toast | 1 slice | 130 |
| Granola | 1 cup | 225 |
| Melba toast | 1 slice | 30 |
| Muffin, bran | 1 medium | 150 |
| Muffin, corn | 1 medium | 130 |
| Muffin, English | 1 | 150 |
| Oatmeal. cooked | 1 cup | 150 |
| Pancake | 4" | 60 |
| Pasta, cooked | 1 cup | 190 |
| Popcorn | 1 cup | 55 |
| Rice cake | 1 | 35 |
| Rice, white, cooked | .5 cup | 100 |
| Rice, brown | .5 cup | 110 |
| Rice, wild | .5 cup | 85 |
| Roll, hamburger | 1 | 120 |
| Roll, hot dog | 1 | 160 |
| Roll, onion | 1 | 130 |
| Wheat, cream of | .5 cup | 65 |
| Wheat germ | .5 cup | 220 |
