Calories & Weight - The USDA Pocket Guide United States Department of Agriculture Human Nutrition Information Service Agriculture

Information Bulletin 364 (note: certain charts and diagrams and referencing text have been deleted to keep this as a flat ASCII file) EATING RIGHT - The Dietary Guideline Way This publication is part of "Eating Right...The Dietary Guidelines Way," USDA's ongoing nutrition education program to help consumers put the Dietary Guidelines into practice. Maintaining Desirable Weight is one of seven Dietary Guidelines recommended by the U.S. Departments of Agriculture and of Health and Human Services. Choosing a good diet is a balancing act. The goal is to eat a variety of foods that supply the nutrients and fiber you need, but not too many calories or too much fat, cholesterol, sugar, sodium, or alcohol. This bulletin is about calories and your weight. Excess weight or obesity is harmful to your health and may shorten your life. It is associated with high blood pressure, heart disease, the most common type of diabetes, certain cancers, and many other types of ill health. WEIGHT...Is Yours "Right" for You? Weight range charts can help you decide whether you have a weight problem, but they don't tell the whole story. Some people weigh more than the chart shows, but their excess weight is primarily muscle. Overweight is only a problem if the excess pounds are fat. Are your excess pounds fat? Looking in the mirror or pinching a fold of skin at the back of your upper arm are quick tests. If you can pinch more than an inch, your excess weight probably comes from fat. Desirable Body Weight Ranges for Adults Height without shoes 4'10" 4'11" 5'0" 5'1" 5'2" 5'3" 5'4" 5'5" 5'6" 5'7" 5'8" 5'9" 5'10" 5'11" 6'0" 6'1" 6'2" 6'3" NOTE: Weight without clothes Women (pounds) 92-121 95-124 98-127 101-130 104-134 107-138 110-142 114-146 118-150 122-154 126-159 130-164 134-169

Men (pounds) ............................................... ............................................... ............................................... ..................... 105-134 ................. ..................... 108-137 ................. ..................... 111-141 ................. ..................... 114-145 ................. ..................... 117-149 ................. ..................... 121-154 ................. ..................... 125-159 ................. ..................... 129-163 ................. ..................... 133-167 ................. ..................... 137-172 ................. ..................... 141-177 ..................... 145-182 ..................... 149-187 ..................... 153-192 ..................... 157-197 For women 18-25 years of age, subtract 1 lb for

each year under 25.

SOURCE: Adapted from the 1959 Metropolitan Desirable Weight Table. TAKING THE MYSTERY OUT OF CALORIES What is a calorie? A calorie is a measure of energy, the capacity to do work. Science defines the calorie as the amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius. In the laboratory, the calories in a food are determined by measuring the amount in 1,000-calorie units called kilocalories. But in everyday language this term has been shortened to just "calorie" when the amount of energy in food is described. Thus, a 165-calorie bagel is really 165 kilocalories. How many calories do you need? Your body needs energy for growth, maintenance, and physical activity. The energy (calorie) intake suggested by the Food and Nutrition Board of the National Research Council for women 25 to 50 years of age who are 5 feet 4 inches tall and weigh 138 pounds is 2,200 calories. For men that age who are 5 feet 10 inches tall and 174 pounds, it's 2,900 calories. These calorie levels are for women and men of the reference height and weight engaged in light to moderate activity. The number of calories you need depends on your height and weight as well as your age, body size, physical condition, and physical activity. Younger adults require more calories than older adults. Active people require more calories than inactive people. When the food you eat provides more calories than your body needs, the excess calories are stored as fat and you gain weight. Do all calories count? Yes...all calories count, regardless of the food they come from. But some foods have more calories than others. Most foods are mixtures of water, protein, carbohydrates, and fat. The number of calories in a food depends on how much of each of these is present. Proteins and carbohydrates have about 4 calories per gram while fats have about 9. Water has no calories. Alcohol also provides calories, about 7 per gram. Is there a secret to losing weight? Whether you have 5 pounds or 20 pounds to lose, the only way you can lose weight is to consistently eat foods containing fewer calories than your body needs and uses. This means that you must either select foods containing fewer calories than you normally eat or you must increase your activity - preferably both. An average loss of 1 or 2 pounds a week is about right. Do not try to lose weight too rapidly. DIET CAUTIONS Diet Fads - Be suspicious of diet gimmicks and fad diets that promise wonders. They can be dangerous. Some are appealing because they promise quick and easy weight loss, but unless a diet is balanced nutritionally as many fad diets are not - it can be harmful if followed over a period of time. Diets that encourage little or no eating and diets that promote heavy eating of one kind of food can cause health problems. Some people have developed kidney problems, disturbing psychological changes, and other complications while following these diets. You can be too thin. Being overweight is not advisable - but neither is being much below your desirable weight. Losing too much weight can cause health problems. Anorexia nervosa and bulimia are serious eating disorders. Persons with these disorders usually think they look fat (even though they may be thin) and have an abnormal fear of being fat. Common traits or persons suffering from anorexia and/or bulimia include bizarre

abuse of laxatives and diuretics. DON"T Forget Exercise Cutting calorie intake is one way to shed pounds . you need different kinds of foods in your diet. There are many ways to increase the activity level in your daily routine. To help you plan a varied diet. steady increases in your activity level. Don't feel that you have to be an athlete to make physical activity count. as well as items that are combinations of foods in several groups . walk or bicycle instead of driving. The nutrient contribution of each of these food groups is described in the following sections. cereals. dry beans. stand rather than sit. that are used on breads and crackers add calories. Whole grains are also good sources of fiber and provide folate . fish. and an extreme urge to exercise. but some with added sugars and fats are. Of course.but the best approach is to decrease calories (particularly calories from fat and sugar) AND increase physical activity. and other grain products *Fruits *Vegetables *Meat. and your weight (a heavier person uses more calories than a lighter person for the same activity). and alternates (eggs. yogurt. binging or gorging followed by vomiting. the more calories burned). and iron. Remember that even small changes in activity level can make a difference over time. Caution: Before you start an exercise or sports program. the spreads. poultry. and beverages.mixed main dishes and fast food entrees. refusal to eat. No one food contains all of these nutrients in the amounts needed. The number of calories burned depends on the vigor of the activity (running burns more than walking). we've grouped foods by the nutrients they contain: *Breads. such as margarine and jelly. We've also included information on the calories in fats. use the stairs instead of the elevator. A healthy weight loss plan counts on the lower calorie choices from these different kinds of foods. Both whole-grain and enriched breads and cereals provide starch. and desserts. In fact. It can also help relieve stress that may lead to overeating. sweets. niacin. BREADS. thiamin. and nuts) *Milk. Talk to your doctor if you plan to follow a low-calorie diet for a long time. and cheese A varied diet contains servings from each of these groups daily.food habits. cereals. More than 40 nutrients are important for good health. or an extremely low-calorie diet even for a short time. Thus. soups. Exercise burns calories and improves overall fitness as you lose weight. riboflavin. Such practices can result in chronic health problems and even death. length of the activity (the longer the activity continues. The foods listed in the Calorie Table are organized into these groups so you can compare calories for similar foods more easily. it's best to make slow. FOODS TO INCLUDE IN A HEALTHY WEIGHT LOSS PLAN A healthy weight loss plan includes a diet made up of a variety of foods. snack foods. check with your doctor to help you decide what activity is best for your age and general condition. and other grain products: Most of these foods are not high in calories. and candy.

riboflavin. putting margarine or butter on vegetables or cooking greens with fatty meats makes the calories go up. and magnesium. or pasta. All of these fruits and others provide additional nutrients such as folate (folacin. melons. 1/2 cup of cooked cereal. with the exception of soybeans. However. Include at least two servings of fruit every day. poultry. calcium. three or four small or two large crackers. rice. Fruits and fruit juices are listed later. A serving is a piece of whole fruit. Vegetables and legumes are listed in following pages. poultry. fish. Citrus fruits (oranges and grapefruit). fish. biscuit. trim visible fat from meat.are high in vitamin A. are excellent sources of vitamin A in the form of carotenes. vitamins B-6 and B-12. Nuts and seeds are much higher in fat and calories than lean meat. a small roll. and fish. Egg yolks are high in cholesterol. and fish also provide fat and cholesterol. Other vegetables that make important nutrient contributions include cauliflower.such as apricots and cantaloupes . such as spinach and broccoli. and protein. iron. Dry beans and peas (legumes) and various nuts and seeds can also be used as alternates. Eggs can be used as an alternate to lean meat. contribute starch as well as potassium. and magnesium. like fruits. A serving is 1/2 cup of cooked or chopped raw vegetables or 1 cup of leafy raw vegetables. Count one egg as 1 ounce of meat. phosphorus. Include two to three servings (a total of 5 to 7 ounces) per day of lean meat. tomatoes. Dry beans and peas (legumes) are also a source of these nutrients as well as folate. but they do not contain vitamin B-12. FRUITS: Fruits are generally low in calories. such as an apple. Starchy vegetables. Legumes can be used as a starchy vegetable as well as an alternate to meat.(folacin. Deep-yellow fruits . vitamin. and zinc. Dark-green vegetables. folic acid). and berries are excellent sources of vitamin C. Sweetened fruits provide extra calories. a grapefruit half. poultry. and cabbage. folic acid). Choose lean cuts of meat. remove the skin from chicken. such as carrots. and mineral content of legumes and nuts are similar to those of meat. The listings in following sections show how different kinds and forms of the foods in this group can affect calorie content. magnesium. and zinc. 3/4 cup of juice. potassium. You need at least three servings of vegetables every day and dark-green vegetables and cooked dry beans and peas several times a week. and provide vitamins and minerals. A serving is one slice of bread. along with deep-yellow vegetables. a half hamburger bun or english muffin. MEAT. asparagus. banana. Beans and peas contain carbohydrates and. but they are also a source of minerals and other nutrients. or orange. a melon wedge. or the alternates discussed below. folic acid). poultry. or muffin. 1/2 cup of berries or 1/2 cup of cooked or canned fruit. and prepare by baking or broiling instead of frying. but you can select and prepare items from this group so that the amount of fat is quite modest. folate (folacin. provide vitamin C. phosphorus. These. or 1 ounce of ready-to-eat breakfast cereal. or 1/4 cup of dried fruit. such as lettuce or spinach. Meat. Many of these foods are not high in calories. are generally low in calories and are sources of dietary fiber and many vitamins and minerals. The protein. niacin. VEGETABLES: Vegetables. such as potatoes and green peas. iron. dry beans and peas. are lower in fat than lean meat. Count 1/2 cup of cooked dry beans or peas or 1/4 cup of nuts as 1 ounce of meat. magnesium. Choose at least six servings of grain products every day including some whole grains. Eggs. contain dietary fiber. and alternates: The foods in this group are important sources of protein. and nuts and seeds are listed on .

But cake and ice cream also contain fat and sugar and the calories they furnish. yogurt. vitamins A and D. or 2 ounces of process cheese. The Mixed Main Dishes and Fast Food Entrees listed on following pages are examples of these combinations. think about the ingredients they contain and the amount of fat and sugar that have been added. The calorie value for a food item does not include calories from any added fat. and desserts. or dressing unless listed with the item. and ice cream contains milk and the nutrients milk furnishes. soups. Everyone should include two servings of milk. sweets. --------------------CALORIE TABLE The Calorie Table is organized into sections by food group to make it easier to compare similar types of foods. and lowfat cheese are lower in fat and calories than whole milk. The calorie contents of these foods are listed in following pages. All calorie values in the table were rounded to the nearest 5 calories. But the best sources of calcium in the United States are milk. and cheese: Selections from this group differ greatly in calorie content. The portion size shown may not be the amount that you eat. MILK. and candy . sauce.are also included. or cheese daily. if fortified. COMBINATION FOODS: Many foods don't fit into the major food categories because they're combinations of foods from several groups. lowfat yogurt. yogurt.following pages. These foods also provide protein. and regular cheeses. and alcoholic beverages: Foods in this group provide few nutrients along with their calories. Sweeteners in fruit yogurt and flavored yogurt also provide extra calories. When choosing mixed dishes. Skim milk. FATS. cake. These foods are listed on following pages. These are "extras" in the diet . DESSERTS: The desserts listed on following pages may provide many of the same nutrients as are provided by foods in the major food groups. contains flour (from the breads and cereals group) and the nutrients flour furnishes. You can figure out the calories in many other mixed dishes and sandwiches by adding together the calories in their ingredients. All portion sizes are for level measures. sugars. Sections for foods that are combinations of several food groups . . If you choose larger or smaller portions than listed. Many packaged foods list the number of calories in a serving on the label. vitamin B-12. increase or decrease the calorie counts accordingly.mixed main dishes and fast food entrees.the place to cut calories first. For example. lowfat milk. 1 1/2 ounces of natural cheese. 8 ounces of yogurt. young adults to 24 years of age. Added fat and sugar means added calories. and cheese. riboflavin. A serving is 1 cup of milk. and pregnant and nursing mothers need three servings each day. Teenagers. and. like bread. yogurt. snack foods. yogurt made with whole milk. The amounts of important nutrients that the lowfat products contain is similar to the amounts in higher fat milk products. The portion sizes listed in the table are in common household units or in pieces of a specified size. It's not necessary or a good idea to avoid dairy foods because of a concern about fat and calories.

plain. one slice 70 Pita. one Blueberry or Corn Bran Pancake. one slice 65 Thin-Slice. 18-slices-per-pound loaf. 2 5/8-inch diameter. 18-slices-per-pound loaf. one Dinner. one slice 55 Whole-Wheat. 7-inch diameter (about 2 3/4 ounces). one slice 60 Raisin. plain.X 5-inch loaf. 18-slices-per-pound loaf. 4 1/2 X 4 X 1 3/4 inches. 5 1/4-inch diameter. one Yeast-type. one From home recipe From mix From refrigerated dough Banana Bread. one Frankfurter or hamburger. one Toaster pastry. 3 1/4-inch diameter. one slice 60 ROLLS Croissant. plain. 1 ounce (about 1 cup) Corn (hominy) grits regular or quick. one slice 65 French. 18-slices-per-pound loaf. 18 slices-per-pound loaf. one English Muffin. 18-slices-per-pound loaf. one slice 70 Rye. 3-inch diameter. one-half QUICK BREADS. MUFFINS. 1 ounce (about 1 cup) Corn Flakes. 3 3/4-inch diameter. one square BREAKFAST CEREALS All-Bran. one White 125 Whole-Wheat 115 Pumpernickel. AND BREAKFAST PASTRIES Baking Powder Biscuit. 1 ounce (about 2/3 cup) Cheerios. cooked. one Yeast-leavened. one 165 Cracked-Wheat. piece 2 1/2 X 2 1/2 X 1 1/2 inches. 3/4 cup instant. 2-inch diameter. piece 2 5/8 X 2 inches. one slice 70 White Regular-Slice. one slice 65 Vienna. one Submarine. BISCUITS. one Danish pastry. one Doughnuts Cake-type. 4 1/4 X 3 X 3/8 inches. glazed. plain. medium. 1/2-inch slice of 9. one Coffeecake Crumb-type. 5-inch diameter. one Hard.BREADS. plain. 22-slices-per-pound loaf. one Muffin. one Waffle From mix. CEREALS. 2 1/2-inch diameter. 1 ounce (about 1 cup) 230 85 130 155 145 115 105 55 150 100 130 160 395 165 245 130 165 125 90 210 205 100 70 90 110 110 110 80 105 . plain. 18-slices-per-pound loaf. medium. 1 packet Corn Pops. AND OTHER GRAIN PRODUCTS BREADS CALORIES Bagel. one Cornbread. prepared. 18-slices-per-pound loaf. one slice 70 Italian. one From frozen (about 1 1/2 ounces). piece 1/8 of 8-inch diameter. 5-inch diameter. 1 ounce (about 1/2 cup) Bran Flakes (40% bran). plain. 18-slices-per-pound loaf.

3/4 cup Mix'n Eat. 1-inch square. 1 ounce (about 1/2 cup) Grape-Nuts Flakes. two Saltines. plain Spoon size. 1 ounce (about 1/2 cup) Rice Chex. canned. medium. 1 7/8 X 3 1/2 inches. 1/2 cup Rice. 1/2 cup Noodles. 1 ounce (about 3/4 cup) Frosted Mini-Wheats. 1 ounce (about 3/4 cup) Rice Krispies. halves. one 80 Applesauce. 1 7/8 X 1 5/8 inches. two Whole-Wheat. 3/4 cup Instant. 10 Graham. plain. 1 ounce (about 1/2 cup) Large biscuit (about 3/4 ounce). plain. unsweetened. cooked. one Oyster. 8 ounces each. 1/2 cup Brown Instant White Spaghetti. 1/2 cup in juice 60 in heavy syrup 105 Dried halves.) Apples. one-half 245 Bananas. one Special K. 1 7/8-inch square. cooked. plain. round. 1 packet Plain Flavored Raisin Bran. 1 ounce (about 1 1/4 cups) Total. 6-inch square. peanut butter or cheese filled. cooked. cooked. 2 1/2-inch square. cooked. plain. plain. quick. two Matzo. 1 packet Frosted Flakes. 1/2 cup 105 Avocados California varieties. whole-grain. two Sandwich-type. 1 ounce (about 1 cup) PASTA AND RICE Macaroni. 1 ounce (about 1 cup) Shredded Wheat. 16 ounces each. one 105 . cooked. two 100 130 100 110 100 100 105 130 110 105 150 85 110 110 100 85 110 100 100 75 100 115 90 110 75 50 55 120 45 50 25 80 30 30 FRUITS (Calories in cooked and canned fruit include both fruit and liquid. 3/4 cup Instant. raw. medium. 10 Rye wafers. prepared. 1/2 cup CRACKERS Cheese. three 50 Canned. 1 ounce (about 3/4 cup) Wheaties. about 2-inch diameter. 1 ounce (about 3/4 cup) Nature Valley Granola. or instant. 1/2 cup Unsweetened 50 Sweetened 95 Apricots Raw (about 12 per pound). prepared. plain. cooked. one-half 140 Florida varieties. 1 ounce (about 3/4 cup) Honey Smacks. plain. cooked. two Snack-type.Cream of Wheat Regular or quick. 1 ounce (about 1/4 cup) Oatmeal or Rolled Oats Regular.

raw. or red Medium. 1/2 cup Raw Sour Sweet Canned. 1/2 cup in juice in heavy syrup Pineapple Raw. one Oranges. or chunks. tidbits. red flame. medium. diced. one-fourth Cubed. one-half Sections. one Peaches Raw whole. 1/4 cup Dates. 1/2 cup Kiwifruit. one Nectarines. medium. medium. and emperor). whole. 1/2 cup Cherries. one sliced. raw. white. raw Medium melon. pink. raw. 1/2 cup Pears Raw. one Canned. 1/2 cup Frozen. sliced. 1/2 cup Raw Frozen Unsweetened Sweetened Cantaloup. medium. dried. pitted. 1/2 cup In juice In light syrup Grapes. one-eighth cubed. 1/2 cup In juice In heavy syrup Grapefruit Raw. raw. cooked unsweetened. sweetened.Blueberries. 1/2 cup Canned crushed. raw 6. 1/2 cup Honeydew Melon. sweet In juice In heavy syrup Cranberry Sauce. two in juice in heavy syrup 40 40 95 60 25 40 50 70 105 105 115 55 90 40 35 45 75 55 55 30 45 65 60 40 35 55 70 95 100 120 100 60 100 40 75 100 55 75 . canned. 1/2 cup Canned. five Fruit Cocktail.to 7-inch melon. 1/2 cup in juice in light syrup in heavy syrup Dried halves. tokay. adherent skin (thompson. 1/2 cup in juice in heavy syrup slices. 1/2 cup Canned. medium.

canned. 1/2 cup Plums Raw. medium. 1 tablespoon Orange. or frozen. medium. 1/2 cup Strawberries. 6 fluid ounces Prune. sliced Frozen. 6 fluid ounces Canned or bottled Frozen concentrate. reconstituted Lemon. five Raisins. 1/2 ounce (1 1/2 tablespoons) Raspberries. uncooked. sliced Tangerines. cooked Cuts and tips. cooked. sweetened. 1/2 cup Raw Cooked 110 35 75 115 130 150 85 40 30 130 140 25 110 35 90 25 85 105 110 115 95 70 70 85 75 5 5 85 80 105 135 5 55 20 15 110 25 15 30 . canned. unsweetened. 6 fluid ounces Cranberry Juice Cocktail. 1/2 cup FRUIT JUICE (A 6-fluid ounce serving is 3/4 cup) Apple Juice or Cider. canned. sweetened. one Canned. reconstituted Grapefruit. or bottled. cooked. sweetened. raw. one Diced. 1/2 cup Raw. fresh. sweetened Rhubarb. unsweetened. reconstituted Canned Pineapple. 1/2 cup Medium spears. fresh. 6 fluid ounces Fresh Canned Unsweetened Sweetened Frozen concentrate.) Alfalfa Sprouts. canned. 1/2 cup Artichoke. 1/2 cup Raw Frozen. unpitted. bottled. one medium Asparagus. cooked. raw. 1/2 cup unsweetened sweetened Dried. 1 snack pack. or bottled. sliced. four Beans. raw Wedge or slice (about 1 1/4 pound piece). 6 fluid ounces Grape. 1/2 cup Lima (baby or Fordhook) Snap (green or yellow) Bean Sprouts. cooked. 6 fluid ounces Fresh or frozen concentrate. one Watermelon. 1/2 cup in juice in heavy syrup Prunes Dried. globe or french. canned or bottled. 6 fluid ounces Apricot Nectar.Plantains. 6 fluid ounces VEGETABLES Vegetables (Calories are for cooked vegetables prepared from raw. unsweetened. sweetened. canned or bottled. mung. cooked. 1 tablespoon Lime. canned.

one Cooked. green. pieces for salad. 1/2 cup Broccoli Raw. chopped. 1/2 cup Chives. cooked. chopped. cooked On cob. four Cooked. chopped. 1/2 cup 5-inch spears. 5-inch ear. sweet. flowerets Raw. 1/2 cup Cream-style. 1/2 cup Beet Greens. four 1/2 cup Cabbage. shredded or sliced coleslaw Cooked. raw. six to eight slices Eggplant. sliced. 1/2 cup Cooked. 1/2 cup Mustard Greens. frozen. 1/2 cup Cucumbers. prepared. cooked Medium sprouts. pieces. 1/2 cup Peppers. 1/2 cup Lettuce. whole or sliced. mature. one Kernels. cooked. 1/2 cup Onion Rings. 1 cup Mushrooms Raw one medium pieces. cubed. breaded. sliced. 1/2 cup Cooked. 1/2 cup Okra 3-inch pods. raw. 1/6 of 6-inch head Looseleaf. cooked. three Cooked chopped. cooked. fried. 1 tablespoon Collards. 1 cup wedge. diced. 1 cup Kale. cooked. 1/2 cup Endive.to 3. 1/2 cup Corn. cooked. 1/2 cup Cauliflower. three Brussels Sprouts. 2 tablespoons young green mature Cooked. shredded Carrots Raw 7 1/2 X 1 1/8 inches. 1/2 cup Celery Raw. raw. one shredded. stalk 7 1/2 X 1 1/4 inches. 2. chopped. flowerets. green or red Raw 25 20 10 25 30 35 30 10 70 15 30 25 35 10 20 5 10 Trace 10 80 90 90 10 15 5 20 5 10 5 5 10 20 10 115 30 5 5 30 80 65 . chopped. cooked. pieces for salad. 1/2 cup Onions Raw. raw Head (iceberg) pieces for salad.inch diameter rings. chopped.Beets. eight Cooked. two Peas. diced or sliced. 1/2 cup Raw plain.

1/2 cup Pumpkin. 1/2 cup pieces mashed Tomatoes Raw. one Cooked. 1/2 cup Spinach Raw. home-prepared. chopped. AND ALTERNATES (Serving sizes are cooked.to 3 1/2 inch strips. 10 Salad. 1/2 cup from home recipe milk added milk and fat added from dehydrated flakes. 6 fluid ounces Vegetable Juice Cocktail. canned. sliced raw cooked Winter baked. vacuum or syrup pack. peeled. one Boiled without skin 2 1/2-inch diameter. 1/4-inch thick. 1/2 cup Tomato Sauce. 1 cup Cooked. 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) 20 Trace 20 175 220 105 65 160 110 155 80 115 110 175 130 120 30 5 15 5 20 10 20 40 45 115 145 90 115 25 25 35 20 15 15 30 35 210 . heated. raw.) BEEF Corned Beef. 1/2 cup ring. cubed. 1/2 cup Baked. POULTRY. one Canned.) Tomato Juice. 10 fried oven-heated Hashed Brown (from frozen). 5 X 2 inches. 2. 1/2 cup Scalloped. 1/2 cup Radishes. medium. one Candied.chopped. one Potatoes Au Gratin. one diced or sliced. chopped. 6 fluid ounces MEAT. pieces for salad. FISH. canned. piece 2 1/2 X 2 inches. oven-heated. cooked. milk and fat added Puffs. mashed Sweetpotatoes Baked. home prepared. cubed boiled. medium. one Cooked. medium. home-prepared. 3-inch diameter. edible part. 1/2 cup Mashed. 1/2 cup Raw Cooked Turnip Greens. 1/2 cup French-fried (from frozen). flesh and skin. 1/2 cup Summer. 1/2 cup Turnips. 1/2 cup VEGETABLE JUICES (A 6-fluid-ounce serving is 3/4 cup. 1/2 cup Squash. 4 3/4 X 2 1/3 inches. four Sauerkraut.

broiled. broiled. 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) Relatively fat cuts. as purchased) PORK Cured Ham. braised or simmered. broiled. broiled or braised. cured. such as bottom round lean and fat lean only Steak. sirloin. 3 ounces (one piece 4 1/2 X 2 1/2 X 1/2 inches) lean and fat lean only Veal Cutlet. 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) Relatively fat cuts. roasted. 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) lean and fat lean only SAUSAGE AND LUNCHEON MEATS Bacon. 3 ounces Regular Lean Extra Lean Oven-Cooked Roast. lean and fat. roasted. 3 ounces (one piece 4 1/2 X 2 1/2 X 1/2 inches) LAMB Ground Lamb. 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) lean and fat lean only Loin chop. canned. roasted.Ground Beef. 3 ounces of meat lean and fat (from about a 5-ounce chop. 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) lean and fat lean only Fresh Loin. 3 ounces Leg. 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) Ham. braised. such as eye of round lean and fat lean only Pot Roast. broiled. such as rib lean and fat lean only Relatively lean cuts. three (20 slices per pound uncooked) 245 230 215 225 165 205 155 330 235 225 190 240 180 185 305 235 160 285 175 160 205 135 270 205 290 215 295 210 140 . 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) lean and fat lean only Shoulder Chop. slices. cooked. heated. as purchased) lean only (from about a 7-ounce chop. 3 ounces of meat lean and fat (from about a 5-ounce chop. broiled. as purchased) Shoulder (picnic). as purchased) lean only (from about a 7-ounce chop. such as chuck blade lean and fat lean only Relatively lean cuts.

two slices (2 ounces uncooked) Chicken Roll. one patty (about 2 ounces uncooked) Link. cooked. canned. drained. two links 4 X 7/8 inches (2 ounces uncooked) Salami. canned. one medium meat only meat and skin drumstick. cooked. 2 ounces (two slices 2 1/2 X 3/8 inches) Canadian Bacon. meat drumstick. 2 ounces (two slices 4 X 4 inches) Ham. 3 ounces (about five to nine medium) 180 115 205 85 90 150 110 140 90 75 100 95 140 135 185 45 195 and skin 160 215 365 80 120 195 110 160 235 140 190 and skin and skin 75 110 3 X 2 X 1/4 inches) 135 165 160 185 80 . one medium meat only flour-coated. heated. meat Roasted breast half. one (10 per pound unheated) Beef and Pork Chicken or Turkey Ham. cooked One liver 3 ounces (about four livers) POULTRY Chicken Fried breast half. 2 ounces (two slices 4 1/2 X 1/8 inches) Frankfurter. 3 ounces (one piece 6 1/2 X 2 3/8 X 3/8 inches) Chicken Liver. one medium meat only meat and skin Turkey. meat and skin batter-dipped or breaded. 2 ounces (two slices 4 1/2 X 1/8 inches) Vienna Sausage. meat thigh. boiled. one medium meat only flour-coated. 2 ounces (two slices 4 1/2 X 1/8 inches) Beef and Pork Chicken or Turkey Braunschweiger. roasted. light meat. meat and skin batter-dipped or breaded. 3 ounces (three slices light meat only light meat and skin dark meat only dark meat and skin FISH AND SHELLFISH Clams. one medium meat only flour-coated. sausages 2 X 7/8 inches three (about 1 3/4 ounces) ORGAN MEATS Beef Liver. cooked. 2 ounces (two slices 6 1/4 X 4 inches) Regular Extra Lean Pork Sausage Bulk. fried.Bologna. meat and skin batter-dipped or breaded. chopped.

drained. 3 ounces (about Cod. breaded. three Salmon. fried. chunk light. 1/2 cup White (Navy (pea). one large Hard or Soft Cooked. 2 tablespoons Pecans. roasted. Atlantic. canned with liquid. drained. (about seven medium) Shrimp. 1 ounce (about 22) Cashews. milk added DRY BEANS AND PEAS (For bean mixtures. YOGURT. three Flounder. 1/2 cup with pork and tomato sauce with pork and sweet sauce Black-Eyed Peas. breaded. Great Northern). 1 ounce (about 1/4 cup) English. 3 ounces Haddock. breaded. cooked. 3 ounces baked or broiled. AND CHEESE FLUID MILK 155 140 95 150 105 95 110 120 165 160 45 165 175 165 190 185 170 50 105 170 180 . plain. drained. 1 ounce (about 14 halves) MILK. 3 ounces Fish. sweetened. dry-roasted or oil-roasted. see Mixed Dishes) Baked Beans. 2 tablespoons Walnuts. baked or broiled. battered. 2 tablespoons Mixed Nuts. 3 ounces Ocean perch. baked or broiled. cooked. fried. flaked. drained. drained. frozen. chopped. one large Omelet. cooked. 1/2 cup Red Kidney. large. 1 ounce (about 47) Sesame Seeds. reheated. 1 ounce (about 20 assorted) dry-roasted oil-roasted Peanuts. one large Fried. milk and fat added Poached. 1 ounce (about 28 whole) Peanut Butter. red (piece 3 X 1 3/4 X canned. cooked. canned in oil. canned or cooked. cooked. 3 ounces Oysters. one large. 1/2 cup Pinto. canned. 3 ounces Fish sticks. five large or eight medium Tuna. 1/2 cup NUTS AND SEEDS Almonds. drained. dry-roasted or oil-roasted. one large egg. 1 ounce (about 20 halves) Pistachio Nuts. dry-roasted. drained (about 1/2 cup) Sardines. hulled. one large Scrambled in Fat. 1/2 cup Chickpeas (garbanzos). 1 ounce (about 18) Coconut. 3 ounces canned (about 27 medium) french-fried. black. fried. fried. 1/2 cup Lima.Crabmeat. with peanuts. dried. 3 ounces (about canned in oil canned in water 2/3 cup) 85 180 185 175 115 110 190 155 145 125 175 100 210 1 inches) 3 ounces 1/2 cup) 170 110 125 95 80 105 80 105 EGGS Deviled. 1 tablespoon Sunflower Seeds. drained.

no milk solids added. 1 cup Whole. 1/4 cup Brick 1-ounce slice 1-inch cube Cheddar 145 195 230 145 175 125 140 230 270 170 200 105 65 210 90 55 50 45 120 105 65 . with added nonfat milk solids 8-ounce container Plain Flavored Fruit Varieties 6-ounce container Flavored Fruit Varieties Made from Skim Milk. undiluted. sweetened. 1 cup Lowfat. commercially prepared.Buttermilk. with added nonfat milk solids. 1 cup CANNED MILK Condensed. 1/2 cup Evaporated. 1 cup 2% fat 180 Whole 210 Eggnog. commercial. 10 fluid ounces Chocolate 360 Vanilla 355 YOGURT Made from Lowfat Milk. plain 8-ounce container Made from Whole Milk 8-ounce container Plain Flavored Fruit Varieties 6-ounce container Flavored Fruit Varieties CHEESE American Process 1-ounce slice 1-inch cube Shredded. 1 tablespoon Blue. undiluted. 1/2 cup Whole Skim 100 105 120 85 150 490 170 100 MILK BEVERAGES Chocolate Milk. prepared from powder with whole milk. plain. 1 cup Natural 210 Chocolate-Flavored 200 Thick Shake. 1 cup 345 Malted Milk. 1/2 cup (2 ounces) Process Cheese Food 1-ounce slice 1-inch cube 1 tablespoon Process cheese spread. 1 cup 1% fat 2% fat Skim. crumbled. no milk solids added.

made with whole milk or part skim milk (low moisture) 1 ounce 1-inch cube Shredded. process 1-ounce slice 1-inch cube Shredded. 1/2 cup Creamed (4% fat) Lowfat (2% fat) Dry Curd (less than 1/2% fat) Cream Cheese 1 ounce 1-inch cube 1 tablespoon Edam or Gouda 1 ounce 1-inch cube Feta. with catsup. with meat. 1/4 cup Mozzarella. 1/2 cup (2 ounces) MIXED DISHES Bean Salad. 1/2 cup (2 ounces) Colby 1-ounce slice 1-inch cube Cottage Cheese. 115 70 225 110 70 110 100 60 100 55 50 100 60 90 80 50 160 105 65 25 100 60 105 55 210 95 60 185 70 175 305 120 290 330 515 540 495 470 155 310 385 .1-ounce 1-inch cube Shredded. one Cheeseburger. with meat. 1 cup Potpie. 8 ounces Beef Chicken Quiche Lorraine. crumbled. piece 2 1/2 X 4 inches 1/6 of 8-inch square Macaroni and Cheese. 1/2 cup (2 ounces) Muenster 1 ounce 1-inch cube Parmesan. 1 cup FAST FOOD ENTREES Breakfast Sandwich (egg. sweet-sour dressing. baked. mustard. 1/2 cup Beef and Vegetable Stew. english muffin). one Fried Rice. 1 cup Egg Roll. 1/2 cup (2 ounces) Swiss. 1 cup Chili with Beans. 1/8 of 8-inch quiche Spaghetti in Tomato Sauce with Cheese. 1 tablespoon Provolone 1-ounce slice 1-inch cube Swiss. frozen. 1 cup Spaghetti with Meat Sauce or Meat Balls and Tomato Sauce. canadian bacon. tomatoes. 1 cup Lasagna. lettuce. cheese. grated. natural 1-ounce slice 1-inch cube Shredded.

one Small Large SOUPS CANNED SOUPS (Canned. broth. 1 cup Manhattan-Style New-England-Style prepared with water prepared with skim milk prepared with whole milk Cream of Broccoli. 1 cup prepared with water prepared with skim milk prepared with whole milk Vegetable. 1 cup prepared with water prepared with skim milk prepared with whole milk Minestrone. 1 cup Chicken Broth. 1 cup prepared with water prepared with skim milk prepared with whole milk Cream of Mushroom. pickles. 1 cup Clam Chowder. or consomme. with beef and cheese. mustard. and/or onions 2-ounce patty (before cooking) 4-ounce patty (before cooking) Chicken. tartar sauce. with 1 3/4-ounce fried fish fillet. w/o condiments Taco. 1/8 of 15-inch-diameter pizza Cheese Pepperoni Roast Beef Sandwich.) Bean with Bacon. condensed.pickles. 1 cup Beef Noodle. or turkey vegetarian DEHYDRATED SOUPS (One packet. 1 cup with beef. and/or onions 2-ounce patty (before cooking) 4-ounce patty (before cooking) double meat patty Pizza. chicken. 1 cup Pea. lettuce. with ham Tomato. prepared with equal volume of water unless otherwise stated. fried (see Poultry) Enchilada. 1 cup Chicken Rice. 1 cup Beef Bouillon. meat. and cheese Hamburger Sandwich with catsup.) Chicken Noodle Onion 360 565 325 525 280 510 540 255 325 345 370 570 170 15 85 40 75 60 80 95 130 165 235 115 160 190 130 170 205 80 165 195 85 130 160 80 70 35 25 . 1 cup Chicken Noodle. 1 cup Cream of Chicken. tomatoes. one Fish Sandwich. 2 1/2 ounces meat. prepared with 6 fluid ounces of water. 1 cup Green Split.

1/8 of 9-inch pie Apple Blueberry Cherry or Peach Fried Pies Apple Cherry MILK-BASED DESSERTS Custard. without frosting. 1/9 of 8-inch square cake Pound Cake. 1/16 of 8. 1/8 of 9-inch pie Chocolate Cream Custard Lemon Meringue Pecan Pumpkin Strawberry Two-Crust Pies. dark. 1/16 of loaf 9 X 5 X 3 inches Cupcakes. without frosting. 2-inch diameter. 2 5/8-inch diameter. 2 1/2-inch diameter. one Sugar Cookie. one PIES One-Crust Pies. 2-inch square. 1/16 of bundt or tube cake with chocolate frosting. one Fig Bar. 1 1/2-inch square. one Oatmeal Cookie. 1 3/4-inch diameter. 1/2 cup Regular (about 10% fat) Rich (about 16% fat) 55 145 225 340 405 285 165 240 220 155 170 145 190 290 130 175 50 55 60 80 55 75 70 20 405 285 340 485 330 385 455 410 405 310 285 130 135 175 . 1/12 of 9-inch round cake Devil's-Food or Chocolate Cake. with nuts. 2 5/8-inch diameter. without frosting. baked. with frosting. 1/16 of 10-inch tube Yellow Cake without frosting. one without frosting with frosting Chocolate Chip Cookie.Tomato Vegetable DESSERTS. with cream cheese frosting. SNACK FOODS. 2 3/4-inch diameter Chocolate Not chocolate Sponge Cake. 1/2 cup Ice Cream. 1/12 of 8-inch round cake Carrot Cake. 1/32 of 7-inch round cake Gingerbread. one Peanut Butter Cookie. with raisins.or 9-inch round 2-layer cake Fruitcake. 2-inch diameter. 1/16 of 10-inch tube cake Boston Cream Pie. one Vanilla Wafer. with chocolate frosting 1/16 of 8. AND CANDY CAKES Angelfood Cake. one Sandwich Cookie. one Shortbread Cookie.or 9-inch round 2-layer cake COOKIES AND BARS Brownie. 1/16 of tube cake Cheesecake. chocolate or vanilla 1 1/2-inch diameter.

1/2 cup Popsicle. 3 1/4 X 2 1/4 X 1/4 inches. 1/2 cup (Prepared from mix with whole milk. prepared. twisted. plain. 2 1/2 fluid ounces Gelatin Dessert. 1 ounce (about 1 cup) Potato Chips.) Chocolate instant regular Chocolate Mousse Rice Tapioca Vanilla instant regular Sherbet. frozen. twisted. 1/2 cup OTHER DESSERTS Fruit Juice Bars. 3-fluid-ounce size SNACK FOODS Cheese Curls or Puffs 10 pieces 1-ounce package Corn Chips 10 chips 1-ounce package Crackers (See Crackers.Ice Milk. puddings prepared with skim milk are about 30 calories less per 1/2-cup serving. 2 3/4 X 2 5/8 inches. 10 Thin. regular 10 chips 1-ounce package Pretzels Dutch. 1/2 cup Yogurt. 10 pieces plain with peanut butter with nuts Milk (about 1 1/2-ounce bar) plain with almonds with rice cereal 95 115 160 160 190 160 130 150 140 135 105 70 70 70 85 160 95 150 30 65 150 105 145 60 190 20 115 85 110 140 35 35 100 245 235 215 . deep-fried. 1/2 cup Hardened Soft Serve Puddings. previous section) Popcorn. five CANDY Caramels. previous section) Nuts (see Nuts and Seeds. 1 ounce (about three pieces) Chocolate Plain Tootsie Roll. 2 1/2 inches long. 1 1/4-ounce roll Chocolate. one Soft. twisted. sweetened Candy-coated. frozen. one Stick. 1 cup Air-popped Popped in vegetable oil Pork Rinds.

8 fluid ounces Presweetened regular 120 low calorie 5 Sugar Added 90 Fruit Drinks. presweetened mix. brewed or instant. 12-ounce can Regular Diet Root Beer. one 70 Marshmallows. 12-ounce can Regular Diet Ginger Ale. frozen concentrate. 43 inches long. wheat germ 205 Gum Drops. canned. sweetened. one 40 Shoestring. pastel (about 5/8-inch square) 75 Chocolate-Coated miniature mints 95 Fruit Leather. 10 pieces Uncoated candy corn 35 mints. 8 fluid ounces Regular Low Calorie 0 150 5 150 0 125 0 150 0 Trace 25 5 . 1 ounce (10 pieces about 3/4 X 1/2 inch) 95 Licorice Bite Size. 6 1/2 inches long. coconut 195 Oats. 12-ounce can Regular Diet Fruit-Flavored.with peanuts (1 3/4-ounce bar) 280 Semisweet Chips. Vegetable. and Fruit sections. 6-fluid-ounce cup Tea. peanuts. 1 ounce 80 Fudge. 1 ounce (about 8 pieces) 95 Hard Candy. 12-ounce can Regular Diet COFFEE AND TEA Coffee and Tea. 8 fluid ounces Fruit Punch 115 Grape or Orange 125 Lemonade or Limeade. 1 ounce (about 5 pieces or 2 lollipops) 105 Jelly Beans. 1 ounce Plain 110 With Nuts 120 Granola Bar (about 1 1/2 ounces). 1/4 cup 170 Stick. raisins. 1/4 cup 215 Fondant. unsweetened. reconstituted. 12-ounce can Cola-Type.) FRUIT DRINKS Fruit-Flavored Drink. vanilla or chocolate. 1 ounce (about 1 1/8-inch diameter) about four 90 BEVERAGES (Milk beverages and juices are in the Milk. prepared from powder. 8 fluid ounces 100 CARBONATED BEVERAGES Club Soda. one Oats. instant.

coffee or table. OILS. 1 tablespoon Whipped. 1 tablespoon Whipped. 5-fluid-ounce glass Dessert. 1 tablespoon Thin type Fudge type Honey. granulated or brown. 1 tablespoon Sugar. SYRUPS. 1 tablespoon Light. Scotch. 1 tablespoon Salad Dressings. 12-ounce can or bottle Regular Light Gin.ALCOHOLIC BEVERAGES Beer. 1 tablespoon FATS. AND JELLIES Chocolate Syrup. 3 1/2-fluid-ounce glass Coolers. 1 1/2-fluid-ounce jigger Wines Table. Rum. heavy Unwhipped. 1 teaspoon Regular Diet Table Spread. commercial. pressurized. 1 teaspoon Oil. or Bourbon. 1 tablespoon Jellies. 1 tablespoon Regular blue or Roquefort cheese buttermilk creamy-type french italian mayonnaise mayonnaise-type russian thousand island Low-Calorie french italian mayonnaise mayonnaise-type thousand island CREAM Half-and-Half (milk and cream). Vodka. JAMS. soft. 2 tablespoons Whipping. 8-fluid-ounce glass SUGARS. 1 tablespoon Jams and Preservatives. AND CREAMS Fats and Oils Butter or Stick Margarine 1 teaspoon or 1 pat 1 tablespoon Margarine. red or white. 2 tablespoons IMITATION CREAM PRODUCTS (Made with vegetable fat. 1 tablespoon Table Syrup.) Creamers 150 100 105 100 155 120 40 70 65 55 50 50 55 35 100 35 15 25 120 75 55 70 65 70 100 55 75 60 20 15 35 35 25 20 30 30 20 50 50 . 1 tablespoon Sour.

1 tablespoon 20 Gravy. made with whole milk Pressurized 20 10 25 30 20 25 CONDIMENTS Barbecue Sauce. 1 tablespoon 75 SERVING SIZES OF MEAT Calorie counts for many meat and poultry items in the Calorie Table are for ounces of cooked meat. Many people have difficulty judging how their servings compare with a 3-ounce serving. 2 tablespoons Meat or Poultry 20 Mushroom 10 Horseradish. 2 tablespoons Frozen Powdered. HNIS. 1 tablespoon 10 Catsup.S. mission. about 2 1/2 inches long. three medium or two extra large 15 Pickles Dill. prepared. yellow. 1 tablespoon 10 Tartar Sauce. and health. 1 tablespoon Whipped Dessert Topping. four small or three large 15 Ripe. Evaluate the recipes on the basis of what you have read here about weight control and the calories and nutrients provided by food. 1 tablespoon 5 Mustard. sweet. pitted. 1 tablespoon Powdered. or dietitian in hospitals or other community agencies. 6505 Belcrest Road. Hyattsville. 3 3/4 inches long. * Contact the Human Nutrition Information Service (HNIS) for information on the Dietary Guidelines and other current publications about food. stuffed or with pits. 1 tablespoon 20 Soy Sauce. 1 teaspoon Sour Dressing (nonbutterfat sour cream). FOR MORE INFORMATION * Contact your local county Extension agent. Maryland 20782. canned Green.Liquid. Department of Agriculture.S. one 20 Relish. 1 tablespoon 10 Steak Sauce. one 5 Sweet Gherkin.Government Printing Office 1990 257-762/20091 . The address is U. public health nutritionist. finely chopped. 1 teaspoon 5 Olives. U. Room 325-A. nutrition. * Look through cookbooks in your local library for low-calorie recipes.

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