Printable Food Calorie Chart

					                     CALORIE CHART
                     FOR HEALTHY FOOD
               From CommonSenseHealth.com
Looking for a great calorie chart? This common-sense food calorie
chart is focused on healthy foods with maximum nutrition and
minimum calories.

But the calories on packaged foods can only be estimated. All
packaged foods (healthy or not) contain the calorie count for a
"portion" of that specific food on the label. For example, a serving of
tuna or a slice of bread will be printed on the package.

Just make sure you're clear about the "portion" size - often they're
tiny.

Food Calorie Chart For Healthy Foods
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                  108
Soybeans (Edamame)           1/2 cup cooked                  127




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                                                                                     Page 1
DAIRY
FOOD                         AMOUNT                 TOTAL CALORIES
Butter                       1 tbs.                          110
Cheddar Cheese               1 ounce                         114
Cottage cheese               1/2 cup                         123
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              1/2 cup                         60


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




Michael Smith #44809085, Phone: 905-842-9616, Email: support@yourhealthandmine.net
Web: http://www.yourhealthandmine.net
                                                                                     Page 2
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


Michael Smith #44809085, Phone: 905-842-9616, Email: support@yourhealthandmine.net
Web: http://www.yourhealthandmine.net
                                                                                     Page 3
GRAINS
FOOD                         AMOUNT                 TOTAL CALORIES
Oatmeal, rough cut           1 cup                           145
Pancake, buckwheat           1 4" diameter                   54
Pancake, whole wheat         1 4" diameter                   74
Popcorn, dry                 1 cup                           54
Rice, brown, cooked          1 cup                           704
Rice, wild, cooked           1 cup                           595
Rye bread                    1 slice                         56
Whole wheat bread            1 slice                         56


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 medium                        200
Sunflower seeds              1/4 cup                         170
Tahini                       1 tbs.                          89
Walnuts                      1/4 cup                         160




Michael Smith #44809085, Phone: 905-842-9616, Email: support@yourhealthandmine.net
Web: http://www.yourhealthandmine.net
                                                                                     Page 4
POULTRY
FOOD                           AMOUNT                 TOTAL CALORIES
Chicken breast                 4 ounces                         193
Chicken, light meat, no skin 4 ounces                           196
Chicken, dark meat, no                                          232
                               4 ounces
skin
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                   3 florets                        14
Celery                        1 stalk                           6
Celery                        1/2 cup cooked                   13
Chard                         1/2 cup cooked                   18

Michael Smith #44809085, Phone: 905-842-9616, Email: support@yourhealthandmine.net
Web: http://www.yourhealthandmine.net
                                                                                     Page 5
VEGETABLES (continued)
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, iceberg              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
Michael Smith #44809085, Phone: 905-842-9616, Email: support@yourhealthandmine.net
Web: http://www.yourhealthandmine.net
                                                                                     Page 6
VEGETABLES (continued)
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




Michael Smith #44809085, Phone: 905-842-9616, Email: support@yourhealthandmine.net
Web: http://www.yourhealthandmine.net
                                                                                     Page 7