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Calorie Estimates for Common Foods

An easy rough estimate to gauge portion sizes:

  • A cup is about the size of a small teacup filled flat to the top
  • A tablespoon (T) is about the size of a large kitchen spoon filled flat to the top
  • A teaspoon (tsp) is about the size of a kitchen teaspoon filled flat to the top

A kitchen scale and kitchen measuring utensils are also very helpful

Common Calorie Counts:

Beverage Calories
Water 12 oz 0
Cola 12 oz 150
Whole milk 1 cup 150
2% milk 1 cup 120
1% milk 1 cup 100
Skim milk 1 cup 85
Chocolate milk 1 cup 210
Orange juice 1 cup 110
Apple juice 1 cup 115
Carrot juice 1 cup 95
Tomato juice 1 cup 45
Coffee 12 oz no milk 10
Starbucks TM Café Latte 16oz 190
Gatorade TM 12 oz 75
Wine 3.5 oz 70
Beer 12 oz 150
Light Beer 12 oz 100
Vodka, rum, gin, whiskey 1.5 oz 100
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Dairy Calories
Egg 80
Egg white 15
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Nuts Calories
Almonds 1/2 cup 425
Peanuts 1/2 cup 420
Cashews 1/2 cup 390
Macadamia nuts 1/2 cup 470
Pistashios 1/2 cup 370
Sunflower seeds 1/2 cup 400
Walnuts 1/2 cup 325
Peanut butter 1 T 85
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Oils Calories
Olive oil 1 T 120
Vegetable oil 1T 120
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Fruits (medium size) Calories
Apple 80
Banana 105
Orange 60
Peach 40
Pear 100
Grapes 1 cup 100
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Grains Calories
Pasta 1 cup cooked 200
Tomato Sauce ½ cup 50-100
Brown rice 1 cup cooked 215
White rice 1 cup cooked 220
Wild rice 1 cup cooked 165
Bagel 4 inch 280
English muffin 135
Bread 1 slice 65
Bun - hamburger/hotdog 120
Muffin or scone – large 500
Oatmeal 1 cup cooked 145
Pizza 1 slice 200
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Meat Calories
Ground beef 4 oz cooked 75% lean 315
Ground beef 4 oz cooked 90% lean 245
Steak 8 oz cooked 600
Bacon 3 slices cooked 110
Pepperoni 1 slice 30
Hot dog with bun 250
Hamburger – average 430
Hamburger – large 690
Hamburger McDonald’sTM regular 250
Hamburger McDonald’s Big MacTM 540
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Poultry Calories
Chicken dark meat 4oz cooked skin 290
Chicken dark meat 4oz cooked no skin 230
Chicken light meat 4oz cooked skin 250
Chicken light meat 4oz cooked no skin 195
Chicken wing 110
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Fish Calories
Bluefish 4oz cooked 180
Crab 4 oz cooked 125
Flounder 4oz cooked 130
Lobster 4oz cooked 110
Salmon 4oz cooked 200
Salmon smoked 4oz 130
Swordfish 4oz cooked 175
Tuna, bluefin 4oz cooked 210
Tuna canned in water 150
Sushi roll (6 pcs) 370
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Vegetables Calories
Carrots 1 cup 50
Celery 1 cup 20
Corn 1 cup 130
Eggplant 1 cup 20
Green beans 1 cup 35
Iceberg lettuce 1 cup 10
Mushrooms 1 cup 20
Onions 1 cup 55
Sweet peppers 1 cup 25
Pickle 1 small 5
Potato 1 cup 115
Sweet potato 1 cup 135
Spinach 1 cup 5
Tomato 1 medium 25
Peas 1 cup 120
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Condiments / toppings Calories
Ketchup 1 T 15
Mustard 1 T 5
Relish 1 T 20
TobascoTM Sauce 1 T 2
Mayonnaise 1 T 100
Cream cheese 1 T 50
Cream cheese light 1T 30
Salt 1 tsp 0
Pepper 1 tsp 6
Butter 1 T (1 pat) 35
Sugar 1 tsp 16
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Salad dressings Calories
balsamic vinaigrette 2T 190
blue cheese 2T 130
Caesar 2T 160
Olive oil vinaigrette lite 2T 60
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Snacks Calories
Potato chips 1 oz 150
Pretzels 1 oz 110
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