A Helpful Tool for Calorie Counting

100 Calorie Items

While calorie counting is a lot of work for parents, it is helpful. It

gives us a clear sense of if we are on track with our goals.

This list may help you understand what 100 calories looks like. The
items on this list are NOT the suggested amount of each food. It's a
tool to help you know if your child is getting enough at meal and
snack times.

A correct calorie count will help your care team best support your
child’s nutrition needs.

Please use this handout as a resource for meal and snack ideas. It may help you meet your
nutrition goals. Equip does not require your family to purchase or prepare these foods.
 100 Calorie Items
Grains Protein
1 piece bread 2 oz meat/poultry/fish/canned
½ cup cooked tuna/chicken
rice/pasta/quinoa 1 oz sausage/pepperoni
1 soft taco-sized tortilla 1-2 slices deli meat
½ large tortilla (8-inch) ½ cup beans
2-3 small corn tortillas 1/3 block tofu
½ hamburger bun 1 cup 1-2% milk
1 hot dog bun 1 slice cheese
¾-1 cup of cereal ¼ cup feta cheese
1 packet of oatmeal 1-2 eggs
½ cup rolled oats ¼ cup shredded cheese
½ cup pasta 2-3 slices bacon
½ cup quinoa 2-3 slices turkey bacon
½ cup rice 5 slices pepperoni
1 English muffin 1 hot dog
½ bagel 2-3 Tyson Chicken Nuggets
½ croissant 3-4 slices tofurkey
1 waffle 3 oz tempeh
2-3 4” pancakes 3 oz tofu
¼ cup granola ⅓ cup edamame
7-10 chips
8-12 crackers
A handful of fries
⅓ large naan
1 ½ roti (6-inch)

Please use this handout as a resource for meal and snack ideas. It may help you meet your
nutrition goals. Equip does not require your family to purchase or prepare these foods.
 100 Calorie Items
Fat Fruit
2 Tbsp nuts 1 banana
1 Tbsp butter ¼ cup dried fruit (including
2 Tbsp cream cheese raisins)
1-2 Tbsp mayonnaise 2 tangerines/mandarin oranges
2 Tbsp tahini/sesame paste 1 large orange
2 Tbsp pesto 1 ¼ cup pineapple (chunks)
1 Tbsp nut butter 1 cup mango (chunks)
1 Tbsp Nutella 1 medium apple/peach/pear
1 Tbsp cookie butter 1 cup fruit juice
1 Tbsp oil 1 ¼ cup berries
2 Tbsp salad dressing 1 ½ cup grapes
¼ cup onion dip 2 cups melon
¼ cup ranch dip
¼ cup guacamole Vegetables
¼ cup sour cream 1 sweet potato (5 inch length or
½ small or ¼ large avocado 1 cup cubed)
¼ c hummus ½ large potato
½ cup olives 5 cups zucchini
¼ cup alfredo sauce 3 cups yellow squash
¾ cup Reddi-Wip 1 ½ cups butternut squash
⅓ cup shredded coconut, 3 cups tomatoes
sweetened ⅔ cup marinara sauce
1 cup peas
2-3 cups Brussel sprouts
3 cups cauliflower
1 ¼ cups salsa

Please use this handout as a resource for meal and snack ideas. It may help you meet your
nutrition goals. Equip does not require your family to purchase or prepare these foods.
 100 Calorie Items
Milks/Dairy
¾ -1 cup soy milk
1 ¼ cup almond milk,
sweetened or flavored
1 cup almond milk, chocolate
½ cup chocolate milk (1 or 2%)
¾ cup plain yogurt
½ cup flavored yogurt, low fat
⅔ cup Greek yogurt
⅔ cup fruited yogurt
½ cup cottage cheese
⅓ cup mozzarella, shredded
1 ½ slices pre-sliced cheese
1 ½ string cheese
1 ½ Babybel cheese
Please use this handout as a resource for meal and snack ideas. It may help you meet your
nutrition goals. Equip does not require your family to purchase or prepare these foods.
Mixed Items and Snack Foods
2 sheets graham crackers
½ cup Goldfish crackers
½ slice (Domino’s) pizza
½ Cliff/Lara/Luna bar
1 Chewy/Annie's granola bar
2 cups cheesy popcorn
10 pretzel crisps
5 Triscuits
2 pouches of fruit snack packs
Other
2 Tbsp syrup or honey
2 Tbsp chia/flax seed
2 Tbsp jam/jelly
2 Tbsp heavy cream
⅓ cup half and half