Food And Calories    

1. The Calorie Chart

2. Recommended Daily Calories For Men

3. Recommended Daily Calories For Women


**

1. The Calorie Chart

Food   Serving     Calories     Cholestrol (mg)     Fat (g)  
100% Bran cereal 1 cup 177.5 0 8.3
100% Natural cereal with apple and cinnamon 1 cup 488.8 0 22.4
100% Natural cereal with raisins and dates 1 cup 496.6 0 20.4
100% Natural cereal, plain 1 cup 477.4 0 19.6
Abalone, cooked 4 oz 167.8 111.1 4.3
Abalone, floured, fried 4 oz 212.5 105.9 7.6
Abalone, steamed, poached 4 oz 235.2 190.4 1.7
Alfalfa sprouts, raw 1 cup 9.6 0 .2
Almond oil 1 tbsp 120.2 0 13.6
Almond paste (marzipan) 1 cup 1012.4 0 61.7
Almonds, honey-roasted 1 cup 761.1 0 66.6
Almonds, roasted 1 cup 970.3 0 90.5
Almonds, unroasted, unblanched 1 cup 830.5 0 73.6
Anchovy, canned 1 anchovy 8.4 3.4 .4
Anchovy 1 anchovy 8.4 3.4 .4
Anti-pasto with ham, fish, cheese, veg 1 cup 150.2 110.7 10
Apple cider 1 cup 116.6 0 .3
Apple drink 1 cup 117.5 0 0
Apple juice 1 cup 116.6 0 .3
Apple, baked 1 163.4 0 .6
Apple, candied 1 254.9 3.2 4.2
Apple, raw 1 81.4 0 .5
Applesauce, with sugar 1 cup 193.8 0 .5
Apricot nectar 1 cup 140.6 0 .2
Apricot canned, in light syrup 1 apricot half 25.2 0 0
Apricot canned, in heavy syrup 1 apricot half 33.2 0 0
Apricot, raw 1 16.8 0 0
Apricot, dried, uncooked 1 16.7 0 0
Artichoke, globe, cooked with fat 1 globe 126.6 0 7.9
Artichoke, globe, cooked without fat 1 globe 59.6 0 .2
Artichoke, raw 1 cup 114 0 0
Artichoke, stuffed 1 globe 401.6 7.6 14.3
Asparagus soup, cream of 1 cup 161.2 22.3 8.2
Asparagus cooked with fat 1 cup 79.6 0 4.7
Asparagus cooked without fat 1 cup 42.9 0 .6
Asparagus, raw 1 cup 30.8 0 .3
Avocado, raw 1 278.5 0 26.5
Bacardi 1 cocktail 117.2 0 0
Bacon cheeseburger 1 561.8 91.8 32.6
Bacon canadian, cooked 1 slice 42.5 13.3 1.9
Bacon, cooked 1 slice 46.1 6.8 3.9
Bacon, lettuce, tomato sandwich with spread 1 337 22.3 19.4
Bagel chips 1 chip 59.6 0 1.5
Bagel 1 153.2 14.2 1
Baked alaska 1 piece 255 58.9 10
Baked beans 1 cup 385.8 12.8 12.8
Baklava 1 piece 333.1 35.5 22.8
Bamboo shoots, cooked without fat 1 cup 33.2 0 .4
Banana chips 1 cup 337.5 0 6
Banana, raw 1 104.9 0 .5
Barbeque sauce 1 cup 187.5 0 4.5
Bean sprouts, raw 1 cup 31.2 0 .2
Beans dry, cooked 1 cup 316.4 12.3 12.2
Beans green, cooked with fat 1 cup 82.2 0 4.3
Beans green, cooked without fat 1 cup 47 0 .4
Beef and rice with gravy 1 cup 319.1 59.4 13.1
Beef broth / boullion 1 cube 7.3 .3 .2
Beef goulash 1 cup 271.4 83.7 11.6
Beef roast, boneless, with fat 4 oz 297.4 88.5 19.4
Beef sausage 1 350.7 67.6 31.8
Beer, ale 12 oz 147.6 0 0
Beer, light 12 oz 100.8 0 0
Beets, raw 1 cup 59.8 0 .2
Biscuit, cheese 1 115.3 6.1 6.2
Biscuit, wholewheat 1 200.5 3.9 7.6
Black bean sauce 1 cup 257 0 12.2
Blackberries, cooked/canned in heavy syrup 1 cup 235.5 0 .4
Blackberries, raw 1 cup 74.9 0 .6
Blackberry juice 1 cup 92.5 0 1.5
Bloody Mary 1 cocktail 123.4 0 .1
Blue cheese dressing, low cal 1 tbsp 15 .2 1.1
Blue cheese dressing 1 tbsp 77.1 2.6 8
Blueberries, cooked/canned in heavy syrup 1 cup 225.3 0 .8
Blueberries, raw 1 cup 81.2 0 .6
Bologna 1 cup 88.5 15.4 7.9
Brandy 1 slice 64.7 0 0
Brazil nuts 1 oz 918.4 0 92.7
Bread, wholewheat 1 cup 81.4 .5 1.9
Bread, pita 1 slice 118.4 0 .7
Bread, white 1 slice 69.2 .3 .9
Bread, multigrain 1 slice 63 0 .8
Broccoli cooked, fat added 1 slice 86.8 0 4.6
Broccoli cooked, no fat added 1 cup 51.2 0 .6
Broccoli, raw 1 cup 24.6 0 .3
Brussel sprouts, cooked, fat added 1 cup 97.1 0 4.9
Brussel sprouts, cooked, no fat added 1 cup 60.5 0 .8
Brussel sprouts, raw 1 cup 37.8 0 .3
Butter, unsalted 1 tbsp 101.8 31.1 11.5
Buttermilk, non fat 1 cup 99 8.6 2.2
Cabbage, green, cooked fat added 1 cup 63.1 0 3.9
Cabbage, green, cooked no fat added 1 cup 31.3 0 .4
Cabbage, green, raw 1 cup 21.4 0 .2
Cabbage, red, raw 1 cup 24 0 .2
Caesar dressing 1 tbsp 77.6 .3 8.5
Cake, black forest 1 piece 187.4 39 8.9
Cake, chocolate, pound 1 piece 381.5 68.5 20.1
Cake, fruit cake 1 piece 433.8 29.5 15.6
Cake 1 piece 138.7 21.8 5.3
Cantaloupe, raw 1 wedge 29.4 0 .2
Cappucino 1 cup 63.8 13.5 3.3
Club soda 1 can 0 0 0
Carrots, raw 1 cup 26.2 0 .1
Cashewnuts, dry roasted 1 cup 786.4 0 63.5
Cauliflower, cooked, no fat added 1 cup 40.7 0 .3
Cauliflower, cooked, fat added 1 cup 82.6 0 5
Cauliflower, raw 1 cup 24 0 .2
Celery, raw 1 stalk 6.4 0 .1
Chard, raw 1 cup 6.8 0 .1
Cheese sandwich 1 274.1 26.9 14.6
Cheese spread, cream cheese 1 oz 82.6 25.2 8
Cheese, cottage, low-fat 1 cup 163.6 9.9 2.3
Cheese, feta 1.3 oz 100.2 33.8 8.1
Cheese, mozzarella 1 slice 78.4 15.1 4.8
Cheese, parmesan 1 tbsp 22.8 3.9 1.5
Cheesecake 1 piece 405.9 86.3 24.7
Cherries, sweet, canned 1 cup 210 0 .4
Cherries, raw 1 cherry 4.9 0 .1
Chicken salad sandwich 1 277.1 37.1 12.8
Chicken, boneless, skinless, broiled 4 oz 188.9 88.5 7.4
Chicken, boneless, skinless, cooked 4 oz 181.3 84.9 7.1
Chicken, boneless, with skin, broiled 4 oz 266.1 98 15.1
Chicken, boneless, breaded, fried 4 oz 274.3 95.2 12.6
Chicken breast, skinless, broiled 4 oz 183.7 94.6 4
Chickpeas, dry, cooked, no fat added 4 oz 755.7 0 12.5
Chives, raw 1 cup .9 0 0
Chocolate, milk, plain 1 tbsp 41 1.8 2.4
Chocolate, white 1 piece 26.6 1.1 1.5
Clams, cooked 1 piece 274.1 89.5 12.1
Coconut milk 1 cup 552 0 57.2
Cod baked/broiled 4 oz 137.7 56.2 4.2
Coffee 1 cup 3.6 0 0
Coffee, espresso 1 cup 1.2 0 0
Cookie 1 cup 48 3.9 2
Corn, yellow, cooked, fat added 1 cup 212.1 0 6.1
Corn, yellow, cooked, no fat added 1 cup 176.1 0 2.1
Corned beef spread 1 cup 528.8 85.5 39
Couscous, plain, cooked 1 cup 163.5 0 .2
Crab cake 1 cup 203.5 181 9.8
Cranberries, raw 1 cup 53.9 0 .2
Cream, half and half 1 cup 315.5 89.3 27.8
Cream, heavy, whipping 1 cup 410.3 163.1 44
Crepe, plain 1 cup 116.9 80 6.1
Cucumber, raw 1 cup 25.3 0 .3
Dates 1 date 22.8 0 0
Doughnut 1 cup 185.1 15.4 10.4
Duck cooked, skinless, boneless 4 oz 103.9 46 5.8
Egg whole, boiled 1 cup 77.2 210.2 5.3
Egg white 1 white 16.4 0 0
Eggplant, cooked, fat added 1 cup 252.4 0 12.3
Eggs, fried 1 egg 91.2 211.2 6.9
Falafel 1 piece 56.6 0 3
Figs, raw 1 fig 37 0 .2
Fish broth 1 cup 39 0 1.5
Fish baked / broiled 4 oz 149.5 62.8 4.9
Fish battered, fried 4 oz 221.3 61.5 12.5
Flour, white 1 cup 455 0 1.2
Flour, wholewheat 1 cup 406.8 0 2.2
French dressing 1 tbsp 67 0 6.4
Fruit cocktail, canned, heavy syrup 1 cup 181 0 .2
Fruit peel, candied 1 piece 9.5 0 0
Fudge, chocolate 1 piece 80 2.9 1.8
Garlic 1 clove 4.5 0 0
Gelatin dessert 1 cup 141.6 0 0
Ghee 1 tbsp 12.1 32.8 12.7
Gin and tonic 1 cocktail 170.6 0 0
Ginger ale 1 can 124.4 0 0
Graham crackers, plain 2 squares 53.8 0 1.3
Grapefruit juice, fresh 1 cup 96.3 0 .2
Grapes, raw, seedless 1 cup 113.6 0 .9
Greek salad 1 cup 107.3 118.4 7.5
Greens, cooked with fat added 1 cup 91.3 0 6
Greens, cooked with no fat added 1 cup 42.5 0 .4
Guacamole 1 cup 363.7 0 34.4
Guava 1 45.9 0 .5
Hamburger, plain on bun 1 cup 456.1 71.8 20.7
Hollandaise sauce 1 cup 1098.2 1156.9 116.8
Honey 1 tbsp 64.4 0 0
Horseradish sauce 1 tbsp 29.4 6 2.9
Hummus 1 tbsp 25.6 0 1.3
Ice-cream cone, not chocolate 1 stick 167.3 31.7 8.1
Ice pop 1 tbsp 63.4 0 0
Jam 1 tbsp 48.4 0 0
Jellies 1 tbsp 50.9 0 0
Kiwi fruit, raw 1 46.4 0 .3
Lamb Chop, cooked, lean 1 chop 182.2 70.6 10
Lamb Chop, cooked with fat 1 chop 391.1 107.3 32.1
Lamb, ground or patty, cooked 1 patty 274.8 74.2 22.5
Lard 1 tbsp 115.5 12.2 12.8
Lasagna 1 piece 321.6 47.5 12.8
Leek, raw 1 leek 54.3 0 .3
Lemon juice 1 cup 61 0 0
Lettuce, raw 1 cup 7.2 0 .1
Lobster, baked or broiled 4 oz 130 85.1 3.4
Lollipop 1 78.3 0 0
Lychee, raw 1 6.6 0 0
Macadamia nuts 1 cup 940.7 0 98.8
Macaroni and cheese 1 cup 505.7 54.6 27
Mango nectar 1 cup 147.2 0 .3
Mango 1 134.6 0 .6
Margarine, unsalted 1 tbsp 101.4 0 11.4
Margarita 1 cocktail 167.6 0 .1
Mayonnaise 1 tbsp 98.9 8.1 11
Melon, honeydew 1 wedge 43.8 0 .1
Milk, 1% fat 1 cup 102.6 9.8 2.6
Milk, condensed, sweetened 1 cup 981.6 103.7 26.6
Milk, low-fat 1 cup 121.7 18.4 4.7
Milk, skim 1 cup 85.5 4.4 .4
Milk, whole 1 cup 149.9 33.2 8.1
Mousse, chocolate 1 cup 372 246.9 27.6
Mushroom, cooked with fat 1 cup 79.4 0 4.9
Mushrooms, raw 1 cup 17.5 0 .3
Mussels, cooked 4 oz 169.7 36.3 9.4
Mustard 1 tsp 3.8 0 .2
Nectarine 1 cup 66.6 0 .6
Noodles, egg, cooked 1 cup 211.5 52.5 2.3
Okra, cooked, fat added 1 cup 102.6 0 4.9
Olive oil 1 cup 119.3 0 13.5
Olives 1 cup 154.3 0 16.9
Omelet/scrambled egg with fat added 1 egg 201.5 416.1 14.7
Onion rings 1 order 153.9 13.3 11.6
Onion, raw 1 cup 41.8 0 .2
Orange juice, fresh 1 cup 111.6 0 .5
Orange, raw 1 cup 61.6 0 .2
Oysters, baked/broiled without shell 4 oz 119.5 57.6 7.9
Paella with seafood 1 cup 351.2 44.6 11.1
Pancake, plain 1 pancake 2.2 .7 .1
Papaya 1 small 75.7 0 .3
Parsley, raw 1 cup 21.6 0 .5
Passion fruit, raw 1 fruit 17.5 0 .1
Peach, raw 1 fruit 42.1 0 .1
Peanut butter 1 tbsp 94.1 0 8
Peanuts 1 cup 848.3 0 72
Pear, raw 1 fruit 97.9 0 .7
Pecans 1 cup 720.4 0 73.1
Pepper, raw 1 32.1 0 .2
Pesto sauce 1 cup 1242.9 70.8 115.6
Pie, apple 1 piece 443.1 0 20.1
Pineapple, raw 1 cup 231.3 0 2
Plum 1 cup 36.3 0 .4
Pomegranate 1 cup 104.7 0 .5
Popcorn, plain 1 cup 30.6 0 .3
Pork chop, cooked, lean 1 chop 143.5 55.5 6.5
Potato, cooked, mashed 1 120.5 2.1 4.5
Prunes, dried, uncooked 1 prune 16.7 0 0
Quail, cooked, boneless 4 oz 214 78.6 12.9
Radish 1 cup .3 0 0
Raisins 1 cup 435 0 .7
Raspberries 1 cup 60.3 0 .7
Ravioli, cheese, tomato sauce 1 cup 336.1 159.9 14.3
Rhubarb, raw 1 stalk 10.7 0 .1
Rice, white, cooked 1 cup 262.1 0 .6
Rum 1 jigger 97 0 0
Russian dressing 1 tbsp 75.6 2.8 7.8
Safflower oil 1 tbsp 120.2 0 13.6
Salmon, steamed or poached 4 oz 162.4 72.8 4.8
Salsa, cooked 1 cup 53.7 0 .5
Salsa, uncooked 1 cup 46.7 0 .5
Sangria 1 drink 154.3 0 .1
Sardines, cooked 1 fish 10.4 7.1 .6
Sauerkraut 1 cup 27 0 .2
Sausage, pork 1 link 264.5 46.2 21.6
Scallops broiled/baked 1 cup 149.1 44.5 4.4
Scones 1 149.8 51.2 6.6
Seaweed 1 cup 30.6 0 .2
Sesame oil 1 tbsp 120.2 0 13.6
Sesame seeds 1 cup 850.5 0 72
Shortening, animal 1 tbsp 115.5 12.2 12.8
Shortening, vegetable 1 tbsp 113.2 0 12.8
Shrimp, cooked 4 oz 156.2 224 2.5
Snowpea (pea pod) 1 26.5 0 .1
Soft drink, cola-type 1 can 151.3 0 0
Soft drink, cola-type, sugar free 1 can 3.5 0 0
Sorbet, fruit, citrus 1 cup 184 0 0
Sour cream 1 cup 492.8 102.1 48.2
Soyabean oil 1 tbsp 120.2 0 13.6
Spaghetti, cooked, no fat added 1 cup 196.2 0 .9
Spinach 1 cup 6.6 0 .1
Squash, cubed 1 cup 51.8 0 .3
Squid, boneless, boiled 4 oz 29.6 75 .4
Strawberries, unsweetened 1 cup 77.3 0 .2
Sugar 1 tsp 16.3 0 .1
Sunflower oil 1 tbsp 120.2 0 13.6
Sweet potato, boiled 1 cup 146.6 0 .4
Taco shell 1 58.9 0 2.5
Tamarind 1 4.8 0 0
Tangerine 1 37 0 .2
Tartar sauce 1 cup 74.1 5.6 7.4
Tea, without sugar 1 cup 1.8 0 0
Tea, with suagr 1 cup 127.6 0 0
Thousand island dressing 1 tbsp 58.9 4.1 5.6
Toffee 1 27.1 .5 .6
Tofu 1 cup 139.8 0 8.8
Tomato juice 1 cup 41.3 0 .1
Tomato, red 1 25.8 0 .4
Tongue, cooked 4 oz 315.1 119.1 23.1
Tonic water 1 bottle 0 0 0
Tortilla, corn 1 28.9 0 .3
Tortilla 1 28 0 .4
Tuna, canned in oil, drained 1 cup 316.8 28.8 13.1
Turkey breast 1 oz 30.8 11.5 .4
Turkey, boneless 4 oz 231.6 91.3 10.8
Turnip, raw 1 cup 35.1 0 .1
Veal chop, lean 1 chop 177.4 143.6 6.6
Vinegar 1 cup 33.6 0 0
Vodka 1 jigger 97 0 0
Waffle, plain 1 107.3 20.4 2.8
Walnut oil 1 tbsp 120.2 0 13.6
Walnuts, shelled 1 cup 642 0 61.9
Water chesnut 4 oz 79 0 .1
Watercress 1 cup 3.7 0 0
Watermelon 1 slice 91.2 0 1.2
Whiskey 1 jigger 105 0 0
White sauce 1 cup 393.2 31.9 29.8
Wine 1 glass 70 0 0
Yam, cooked 1 cup 161.9 0 .2
Yoghurt, frozen, flavored, low fat 1 cup 203.4 10.2 2.6
Yoghurt, plain, nonfat 8 oz 126.6 4.1 .4
Yoghurt, plain, lowfat 8 oz 143.7 13.8 3.5
Zabaglione 1 cup 156.7 222.4 5.4

**

2. Recommended Daily Calories For Men

  Middle Age Group With Moderate Activity:

Height   Weight Range (Lbs)  Daily Calories (Cal)
5'2 111-145 2,440
5'3 115-150 2,500
5'4 119-155 2,548
5'5 133-160 2,596
5'6 127-164 2,644
5'7 131-169 2,692
5'8 135-174 2,740
5'9 139-179 2,788
5'10 143-184 2,836
5'11 147-188 2,884
6'0 151-193 2,932
6'1 155-198 2,980
6'2 159-203 3,028
6'3 163-208 3,076
6'4 167-212 3,124
6'5 171-217 3,172
6'6 175-222 3,220

**

3. Recommended Daily Calories For Women

  Middle Age Group With Moderate Activity :

Height   Weight Range (Lbs)  Daily Calories (Cal)
4'10 86-115 2,056
4'11 90-120 2,100
5'0 93-124 2,133
5'1 97-128 2,177
5'2 100-132 2,210
5'3 104-137 2,254
5'4 107-140 2,287
5'5 111-145 2,331
5'6 114-149 2,364
5'7 118-154 2,408
5'8 121-157 2,441
5'9 125-162 2,485
5'10 128-166 2,518
5'11 132-170 2,562
6'0 135-174 2,595
6'1 139-178 2,639
6'2 142-182 2,672

**

© Copyright Iena Kashyap, All Rights Reserved.

**

<-- [Home]
1