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Food Calorie Tables

The calorie (or gram calorie) is a pre-SI metric unit of energy, defined as the amount of energy required to heat one gram of water by one degree Celsius. Because the amount of energy needed to heat water depends on temperature and atmospheric pressure, there are several more precise definitions for a calorie, each approximately 4.18 joules. Also sometimes referred to as a Calorie (with a capital C) is the kilocalorie, which is equal to 4.18 kilojoules.

The unit was first defined by Nicolas Clément in 1824 as a unit of heat. This definition entered French and English dictionaries between 1841 and 1867. In most fields its use is archaic, having been replaced by the SI unit of energy, the joule. However, in many countries it remains in common use as a unit of food energy. The kilocalorie per mole remains in use in computational chemistry and molecular spectroscopy.

Definitions vary but are all based on the specific heat capacity of water. The gram calorie, approximately 4.2 J, is based on one gram of water. The kilogram calorie, equal to one thousand gram calories, is based on one kilogram of water. In the context of nutrition, and especially food labeling, this larger unit is used and referred to interchangeably by the terms calorie (or Calorie) and kilocalorie.

Food Calorie Table – Fruit

Fruit Calories
Apple 2.75″ diameter 80
Apple juice 1 cup 115
Applesauce 1 cup unsweetened 105
Apricot 3 medium 50
Avocado 1 medium 305
Banana 1 large 105
Blueberries 1 cup 80
Cantaloupe half of 5″ diameter 95
Cherries 1cup 90
Dates 10 230
Grapefruit half 40
Grapes, green 1 cup 90
Honeydew 6.5″ wedge 45
Kiwi 1 45
Mango 4 ounces 75
Nectarine 1 75
Orange 1 medium 70
Orange juice 1 cup 105
Papaya 4 ounces 45
Peach 1 medium 50
Pear 1 100
Pineapple 8 ounces 60
Pineapple juice 4 ounces 60
Plum 1 30
Prunes 2 ounces 130
Raisins .25 cup 120
Raspberries 1 cup 70
Strawberries 1 cup 55
Tangerine 1 medium 37
Watermelon 4″ x 8″ wedge 155

Food Calorie Table – Vegetables

Vegetables Calories
Artichoke 1 medium 50
Asparagus 4 ounces 20
Beets 4 ounces 35
Beet greens 1 cup 25
Broccoli 4 ounces 30
Brussel sprouts 1 cup 50
Cabbage, raw 1 cup 25
Carrot 1 30
Cauliflower, raw 1 cup 30
Celery 1 stalk 5
Collard greens 1 cup 25
Corn, on cob 1 ear 85
Corn, kernels 1 cup 165
Cucumber 8″ 15
Dandelion 4 ounces 50
Eggplant 1 cup 25
Endive/Escarole 1 cup 10
Green beans 4 ounces 40
Kale, raw 1 cup 40
Leeks .5 cup 16
Lettuce, head 1 cup 15
Lettuce, romaine 4 ounces 25
Mushrooms .5 cup 9
Okra 1 cup 50
Onions, green 6 small 25
Onions, white, raw 4 ounces 40
Parsnips 1 cup 95
Peas 1 cup 125
Pepper, sweet green 1 medium 20
Pepper, sweet red 1 medium 25
Potato baked 4 ounces 125
Potato chips 10 105
Potato, french fried 6 100
Potato, mashed .5 cup 90
Potato salad 1 cup 360
Potato, sweet 5 ounces 200
Pumpkin 1 cup 50
Radishes 4 small 8
Sauerkraut 1 cup 45
Spinach 1 cup 10
Squash, summer .5 cup 55
Squash, winter .5 cup 45
Squash, zucchini 1 cup 40
Tomato 1 medium 20
Turnips 1 cup 55
Turnip greens 1 cup 45
Watercress 4 ounces 25

Food Calorie Table – Legumes, Nuts

Legumes, Nuts Calories
Almonds, shelled 1 cup 795
Beans, lima 1 cup 260
Beans, navy 1 cup 225
Beans, kidney 1 cup 230
Brazil nut, shelled 1 ounce 185
Cashews, raw .25 cup 196
Chestnuts, shelled 1 cup 350
Chickpeas 1 cup 270
Coconut, shelled 2″ x 2″ x .5″ 160
Coconut, dried 1 cup 410
Filberts, shelled 1 ounce 180
Lentils 1 cup 215
Macadamias 1 ounce 196
Peanuts, shelled 1 ounce 160
Peanut butter 1 tablespoon 95
Peas, raw .5 cup 58
Pecans, halves 1 ounce 190
Pine nuts 1 ounce 160
Pistachios, shelled 1 ounce 165
Pumpkin seeds 1 ounce 155
Sesame seeds, hulled 1 tablespoon 45
Sesame butter 1 tablespoon 95
Soybeans 1 cup 235
Sprouts, mung 4 ounces 36
Sprouts, soybean 4 ounces 40
Sprouts, alfalfa 4 ounces 32
Sunflower seeds 1 ounces 160
Tofu, raw .5 cup 94
Walnut pieces 1 ounce 180

Food Calorie Table – Cereals, Grains

Vegetables Calories
Bagel 1 medium 165
Barley 4 ounces 390
Biscuit 1 medium 90
Bran flakes 1 cup 105
Bread crumbs 1 cup 340
Bread, French 1 slice 70
Bread, Italian 1 slice 70
Bread, pita 1 80
Bread, pumpernickel 1 slice 70
Bread, rye 1 slice 50
Bread, whole wheat 1 slice 60
Bread, white 1 slice 70
Corn flakes 1 cup 100
Corn grits 1 cup 125
Croutons 6 35
Farina 1 cup 100
French toast 1 slice 130
Granola 1 cup 225
Melba toast 1 slice 30
Muffin, bran 1 medium 150
Muffin, corn 1 medium 130
Muffin, English 1 150
Oatmeal. cooked 1 cup 150
Pancake 4″ 60
Pasta, cooked 1 cup 190
Popcorn 1 cup 55
Rice cake 1 35
Rice, white, cooked .5 cup 100
Rice, brown .5 cup 110
Rice, wild .5 cup 85
Roll, hamburger 1 120
Roll, hot dog 1 160
Roll, onion 1 130
Wheat, cream of .5 cup 65
Wheat germ .5 cup 220

Food Calorie Table – Fats, Dressings   aories

Fats, Dressings aories Calories
Butter, regular 1 tablespoon 102
Butter, whipped 1 tablespoon 65
Catsup 1 tablespoon 15
Dressing, 1000 Island 1 tablespoon 80
Dressing, French 1 tablespoon 65
Dressing, Italian 1 tablespoon 50
Dressing, low-calorie 1 tablespoon 15
Hollandaise sauce 1 cup 240
Margarine, regular 1 tablespoon 102
Margarine, whipped 1 tablespoon 68
Mayonnaise 1 tablespoon 100
Mustard 1 teaspoon 5
Vegetable shortening 1 tablespoon 110
Vegetable oil 1 tablespoon 120

Food Calorie Table – Mixed Dishes

Mixed Dishes Calories
Beef chop suey 1 cup 300
Cheeseburger 1 medium 300
Cheeseburger, 1/4 lb. 1 525
Chili con carne 1 cup 340
Egg muffin sandwich 1 medium 280
Fish filet sandwich 1 medium 370
Hamburger 1 medium 245
Hamburger, 1/4 lb. 1 445
Pasta & meatballs 1 cup 330
Pizza, cheese 1/8 of 15″ pie 290
Quiche Lorraine 1/8 of 8″ dish 600
Roast beef sandwich 1 medium 345
Soup, chicken noodle 1 cup 75
Soup, clam chowder 1 cup 165
Soup, cream of tomato 1 cup 160
Soup, vegetable beef 1 cup 80
Taco 1 medium 183

Food Calorie Table – Sweets, Desserts

Sweets, Desserts Calories
Cake, angel food 1/12 140
Cake, cheese 1/8 250
Cake, chocolate 1/8 270
Cake, strawberry short 1/14 270
Candy, chocolate 1 ounce 145
Cookie, chocolate chip 1 60
Donut, plain 1 190
Ice cream, vanilla 1/2 cup 150
Ice milk 1/2 cup 95
Frozen yogurt 1/2 cup 105
Jam 1 tablespoon 55
Pie, fruit-filled 1/8 regular 300
Pie, lemon meringue 1/8 regular 275
Pie, pecan 1/8 regular 430
Pudding, chocolate 1/2 cup 200
Pudding, custard 1 cup 305
Sugar 1 tablespoon 45
Syrup, chocolate 1 tablespoon 47
Syrup, corn/maple 1 tablespoon 60

Food Calorie Table – Beverages

Beverages Calories
Beer 12 ounces 160
Cola 12 ounces 144
Cocoa 8 ounces 250
Coffee, black 6 ounces 4
Ginger ale 12 ounces 115
Tea, black 8 ounces 1
Tomato juice 6 ounces 35
Wine, dry 4 ounces 100
Wine, sweet 4 ounces 160

Food Calorie Table – Meat, Poultry, Fish

Meat, Poultry, Fish Calories
Bacon 3 strips 100
Bacon, Canadian 2 ounces 155
Bluefish 4 ounces 130
Bologna 2 ounces 165
Chicken breast 3 ounce filet 140
Chicken breast, battered 4.9 ounces 365
Chicken leg 1.6 ounces 75
Chicken leg, battered 2.5 ounces 195
Chicken liver 4 ounces 185
Chicken pot pie 4 ounces 350
Chicken salad 1.9 ounces 90
Clams 6 100
Cod fish cakes 4 ounces 185
Corned beef 4 ounces 250
Crab meat 4 ounces 100
Duck. roast 4 ounces 190
Filet mignon 4 ounces 250
Frankfurter 1 regular 180
Ground beef 4 ounces 320
Ham, Virginia 4 ounces 300
Lamb chop 1 385
Leg of lamb 4 ounces 217
Liver, broiled 4 ounces 290
Lobster meat 4 ounces 111
Pork chop 1 275
Pork sausage 1 ounce 130
Roast beef 4 ounces 198
Salami 1 ounce 120
Salmon, baked 3 ounces 140
Salmon, smoked 3 ounces 150
Scallops 4 ounces 140
Shrimp 3 ounces 100
Sirloin steak 4 ounces 229
Spareribs 6 505
Tuna, in oil 3 ounces 165
Tuna, in water 3 ounces 135
Tuna salad 1.9 ounces 80
Turkey, dark meat 4 ounces 320
Turkey, white meat 4 ounces 200
Veal chop 1 260

Food Calorie Table – Dairy, Eggs

Dairy, Eggs Calories
Cheese, cheddar 1 ounce 120
Cheese cottage 4 ounces 110
Cheese, cottage, skim 4 ounces 90
Cheese, cream 1 ounce 100
Cheese, feta 1 ounce 75
Cheese, process 1 ounce 100
Cheese, ricotta 1 cup 430
Cheese, ricotta, skim 1 cup 340
Cheese, Swiss 1 ounce 105
Cream, coffee 1 tablespoon 29
Cream, half & half 1 tablespoon 20
Cream, heavywhip 1 tablespoon 26
Cream, lightwhip 1 tablespoon 22
Cream, sour 1 tablespoon 25
Egg 1 large 80
Egg white 1 large 15
Egg yolk 1 large 65
Milk, buttermilk 1 cup 100
Milk, skim 1 cup 85
Milk, whole 1 cup 150
Omelet, cheese 2 eggs 260
Yogurt, fruit-flavor 1 cup 230
Yogurt, low-fat 1 cup 127
Yogurt, whole 1 cup 140

Food Calorie Table – Bulk food per 100 grams

Vegetable oils 884 Red bean, dried 343 Sweet corn 96 Blackberry 62 Grapefruit pulp 41 Casaba melon 27
Macadamia nut 691 Lentil, dried 340 Cherimoya 94 Guava 62 Tangelo juice 41 Bamboo shoots 27
Pecan 687 Mung bean, dried 340 Olive, ripe Sevillano 93 Quince 57 Celeriac 40 Cauliflower 27
Hickory nut 673 Pea, dried 340 Hot red pepper, raw 93 Red raspberry 57 Collard leaves & stems 40 Yellow snap bean 27
Coconut, dried 662 Rye grain 334 Red banana 90 Apple, not pared 56 Gooseberry 39 Lime juice 26
Brazilnut 654 Wheat, hard 330 Granadilla 90 Black currant 54 Grapefruit juice 39 Watermelon 26
English walnut 651 Millet 327 Horseradish, raw 87 Apple, pared 53 Papaya 39 Asparagus 26
Filbert 634 Hot red pepper, dry 321 Common banana 85 Kale leaves 53 Peach, fresh 38 Pumpkin 26
Almond 598 Raisin 289 Pea, fresh green 84 Pea, edible podded 53 Kale leaves & stems 38 Spinach 26
Pistachio nut 594 Apple, dried 275 Fig, fresh 80 Pineapple 52 Onion, mature dry 38 Lemon juice 25
Sesame seed, whole 582 Date 274 Chinese waterchestnut 79 Leek 52 Strawberry 37 Swiss chard 25
Peanut, no skin 568 Fig, dried 274 Japanese persimmon 77 Apricot, fresh 51 Hot green pepper 37 Eggplant 25
Peanut, with skin 564 Peach , dried 268 Parsnip 76 Red & white currant 50 Okra 36 Beet greens 24
Sesame seed, hulled 563 Apricot, dried 260 Potato with skin 76 Winter squash 50 Onion, green 36 Common cabbage 24
Cashew nut 561 Prune, dried 255 Plum, prune type 75 Orange, peeled 49 Mung bean sprouts 35 Savoy cabbage 24
Sunflower seed 560 Coconut milk 252 Jerusalem artichoke 75 Japanese Plum 48 Honeydew melon 33 Tomato, green 24
Pumpkin seed 553 Tamarind 239 Black raspberry 73 Apple juice 47 Broccoli 32 Sweet green pepper 22
Pignolia nut 552 Wheat bran 213 Elderberry 72 Artichoke, globe 47 Green snap bean 32 Tomato, ripe 22
Soybean, dried 403 Chestnut, fresh 194 Shallot 72 Cranberry 46 Red cabbage 31 Chicory greens 20
Chestnut, dried 377 Olive, ripe Mission 184 Sweet cherry 70 Tangerine 46 Mustard greens 31 Endive (escarole) 20
White rice 363 Avocado, Calif. 171 Grapes, American type 69 Rutabaga 46 Sweet red pepper 31 Summer squash 19
Wheat germ 363 Garlic 137 Crabapple 68 Orange juice 45 Cantaloupe 30 Watercress 19
Chickpea, dried 360 Soybean, fresh 134 Grapes, European type 67 Brussels sprouts 45 Turnip 30 Lettuce, Cos, Looseleaf 18
Brown rice 360 Avocado, Florida 128 Mango 66 Collard leaves 45 Kohlrabi 29 Celery 17
Wild rice 353 Persimmon, native 127 Damson plum 66 Dandelion greens 45 Lime 28 Common radish 17
Pinto bean, dried 349 Sapote 125 Kumquat 65 Parsley 44 Chive 28 Rhubarb 16
Barley, Scotch pearled 348 Lima bean, fresh 123 Soursop 65 Tangerine juice 43 Fennel 28 Cucumber 15
Coconut meat, fresh 346 Plantain 119 Lychee, fresh 64 Beet 43 Mushroom 28 Chinese cabbage 14
Lima bean, dried 345 Olive, green pickled 116 Nectarine 64 Pricklypear 42 Turnip greens 28 Lettuce: Boston, Bibb 14
Prune, dehydrated 344 Sweet potato 114 Pomegranate pulp 63 Carrot 42 Lemon, peeled 27 Iceberg lettuce 13

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