A General List of Calories for Foods

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Before you begin counting calories, you should first know what a calorie actually is. A calorie is defined as a unit of energy. Even though you hear this term being used when speaking of food; a calorie can be used to define anything that produces energy. It is the amount of energy (or heat) that it takes to raise the temperature of 1 gram of water by 1 degree Celsius.

Did you know that 1 gram of carbohydrates equals 4 calories; 1 gram of protein equals 4 calories and that 1 gram of fat equals 9 calories. You need calories to survive because it produces the energy that your body need. It’s what allows you to breath, move and function during everyday life. The number of calories in food is measured by how much potential energy a food possesses. Thus when you don’t put those extra calories to work- the end result is fat and the weight gain.

When our bodies burn the calories in something that we have eaten, that food item goes through a metabolic process. Enzymes will break the food down; carbohydrates are broken down into glucose and other sugars; fats are turned into glycerol and fatty acids; proteins become amino acids. Does this all sound familiar from science class?  

Below you will find a list of foods and the amount of calories that each one possesses. This is determined by various serving sizes:

Dairy

Skim Milk (1 Cup) 90

1% Milk (1 Cup) 100

2% Milk (1 Cup) 120

Whole Milk (1 Cup) 150

Fat-Free Chocolate Milk (1 Cup) 145

Yogurt (1 Cup) 90

Cheese (1 Oz.) 110

Fat-Free Cheese (1 Oz.) 90

Cream Cheese (Regular) (2 TB) 100

Ice Cream (Regular) 140

Ice Cream (Premium) 260

Fruits and Vegetables

Black Beans (1/2 Cup) 90

Lentils (1/2 Cup) 90

Kidney Beans (1/2 Cup) 90

Salad Greens (1 Cup) 25

Vegetable Juice (1/2 Cup) 25

Cooked Carrots, Broccoli, Cabbage (1/2 Cup) 25

Medium Apple 80

Medium Banana 110

Blueberries (1 Cup) 80

Canteloupe (1 Cup) 55

½ Medium Grapefruit 40

17 Grapes 60

Medium Kiwi 45

Mandarin Oranges (1/2 Cup) 50

Medium Orange 60

Medium Peach 40

Medium Pear 100

Lettuce (1 Cup) 5

Baked Potato 125

Spinach (1/2 Cup Cooked) 20

Canned Mushrooms 20

Cucumber 20

Meats

Turkey Breast or Chicken Breast (1 Oz.) 90

2 Egg Whites  90

Chicken (Roasted Drumstick) 70

Roast Beef Sandwich 348

1 Fish Stick 36

Pot Roast (3 Oz.) 235

Sirloin Steak (3 Oz.) 170

Ground Beef (Reg.) 245

Ground Beef (Lean) 215

Ground Beef (Extra Lean) 190

Ham (3 Oz.) 135

Pork Chop 180

Chicken Breast (skin) (3 Oz.) 170

Chicken Breast (no skin) (3 Oz.) 140

Hot Dog 145

1 Slice Fried Bacon 35

6 Large Clams 90

Bread

Medium Bagel 150

Large Bagel 280

Cornbread (1 Piece) 190

White Bread 80

Wheat bread 80

Light Bread 40

English Muffin 135

Dinner Roll 85

Drinks

Hot Cocoa Mix (made with water) 120

Soda, regular (12 oz.) 145

Tea, brewed (6 oz.) 5

Tea, sweetened (8 Oz.) 90

Coffee (6 oz.) 5

Beer (Reg.) (12 oz.) 145

Beer (Light) (12 oz.) 100

Daiquiri (6 oz.) 335

Gin, Rum, Vodka (1 Oz.) 65

Red Wine (4 Oz.) 85

Fast Food

Arby’s Chicken Cordon Bleu 623

McDonald’s Hotcakes w/ Butter and Syrup 580

Taco Bell Big Beef Supreme 520

Domino’s Cheese Pizza 591