This article discusses dietary guidelines to ensure you are eating properly and maintaining adesirable weight, includes a detailed calories table for every food imaginable.

Desirable Body Weight | Diet Warnings | Healthy Weight Loss Plan | All About Calories | Calories Table
Exercise

EATING RIGHT

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.

Maintain 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
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Desirable Body Weight Ranges for Adults


Height Weight
without shoes without clothes

   Men         Women    Pounds                     Pounds

NOTE: For women 18-25 years of age, subtract 1 pound for each year under 25.



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 food habits, refusal to eat, binging or gorging followed by vomiting, abuse of laxatives and diuretics, and an extreme urge to exercise. Such practices can result in chronic health problems and even death.

Talk to your doctor if you plan to follow a low-calorie diet for a long time, or an extremely low-calorie diet even for a short time.

Don't Forget Exercise

Cutting calorie intake is one way to shed pounds - but the best approach is to decrease calories (particularly calories from fat and sugar) AND increase physical activity. Exercise burns calories and improves overall fitness as you lose weight. It can also help relieve stress that may lead to overeating.

Don't feel that you have to be an athlete to make physical activity count. In fact, it's best to make slow, steady increases in your activity level. There are many ways to increase the activity level in your daily routine; walk or bicycle instead of driving, use the stairs instead of the elevator, stand rather than sit.

The number of calories burned depends on the vigor of the activity (running burns more than walking), length of the activity (the longer the activity continues, the more calories burned), and your weight (a heavier person uses more calories than a lighter person for the same activity). Remember that even small changes in activity level can make a difference over time.
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Caution: Before you start an exercise or sports program, check with your doctor to help you decide what activity is best for your age and general condition.

FOODS TO INCLUDE IN A HEALTHY WEIGHT LOSS PLAN

A healthy weight loss plan includes a diet made up of a variety of foods. More than 40 nutrients are important for good health. No one food contains all of these nutrients in the amounts needed. Thus, you need different kinds of foods in your diet. A healthy weight loss plan counts on the lower calorie choices from these different kinds of foods. To help you plan a varied diet, we've grouped foods by the nutrients they contain:

Breads, cereals, and other grain products
Fruits .Vegetables
Meat, poultry, fish.
Milk, yogurt, and cheese
Alternates (eggs, dry beans, and nuts)

A varied diet contains servings from each of these groups daily. The nutrient contribution of each of these food groups is described in the following sections.

The foods listed in the Calorie Table are organized into these groups so you can compare calories for similar foods more easily. We've also included information on the calories in fats, sweets, and beverages, as well as items that are combinations of foods in several groups - mixed main dishes and fast food entrees; soups; and desserts, snack foods, and candy.

Breads, cereals, and other grain products... Most of these foods are not high in calories, but some with added sugars and fats are. Of course, the spreads, such as margarine and jelly, that are used on breads and crackers add calories. Both whole-grain and enriched breads and cereals provide starch, thiamin, riboflavin, niacin, and iron.

Whole grains are also good sources of fiber and provide folate (folacin, folic acid), magnesium, and zinc. Choose at least six servings of grain products every day including some whole grains. Many of these foods are not high in calories. A serving is one slice of bread; a half hamburger bun or english muffin; a small roll, biscuit, or muffin; three or four small or two large crackers; 1/2 cup of cooked cereal, rice, or pasta; or 1 ounce of ready-to-eat breakfast cereal.

Fruits... Fruits are generally low in calories, contain dietary fiber, and provide vitamins and minerals. Citrus fruits (oranges and grapefruit), melons, and berries are excellent sources of vitamin C. Deep-yellow fruits - such as apricots and cantaloupes - are high in vitamin A.

All of these fruits and others provide additional nutrients such as folate (folacin, folic acid), potassium, and magnesium. Include at least two servings of fruit every day. Fruits and fruit juices are listed later. Sweetened fruits provide extra calories. A serving is a piece of whole fruit, such as an apple, banana, or orange; a grapefruit half; a melon wedge; 3/4 cup of juice; 1/2 cup of berries or 1/2 cup of cooked or canned fruit; or 1/4 cup of dried fruit.

Vegetables...

Vegetables, like fruits, are generally low in calories and are sources of dietary fiber and many vitamins and minerals. However, putting margarine or butter on vegetables or cooking greens with fatty meats makes the calories go up.

Dark-green vegetables, such as spinach and broccoli, provide vitamin C, riboflavin, folate (folacin, folic acid), calcium, and magnesium. These, along with deep-yellow vegetables, such as carrots, are excellent sources of vitamin A in the form of carotenes. Starchy vegetables, such as potatoes and green peas, contribute starch as well as potassium. Dry beans and peas (legumes) are also a source of these nutrients as well as folate, iron, phosphorus, magnesium, and protein.
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Legumes can be used as a starchy vegetable as well as an alternate to meat. Other vegetables that make important nutrient contributions include cauliflower, tomatoes, asparagus, and cabbage. You need at least three servings of vegetables every day and dark-green vegetables and cooked dry beans and peas several times a week. Vegetables and legumes are listed in following pages. A serving is 1/2 cup of cooked or chopped raw vegetables or 1 cup of leafy raw vegetables, such as lettuce or spinach.

Meat, poultry, fish, and alternates... The foods in this group are important sources of protein, niacin, vitamins B-6 and B-12, iron, phosphorus, and zinc. Meat, poultry, and fish also provide fat and cholesterol, but you can select and prepare items from this group so that the amount of fat is quite modest. Choose lean cuts of meat; trim visible fat from meat; remove the skin from chicken; and prepare by baking or broiling instead of frying. The listings in following sections show how different kinds and forms of the foods in this group can affect calorie content. Include two to three servings (a total of 5 to 7 ounces) per day of lean meat, poultry, fish, or the alternates discussed below.

Eggs can be used as an alternate to lean meat, poultry, and fish. Egg yolks are high in cholesterol, but they are also a source of minerals and other nutrients. Count one egg as 1 ounce of meat. Dry beans and peas (legumes) and various nuts and seeds can also be used as alternates. Count 1/2 cup of cooked dry beans or peas or 1/4 cup of nuts as 1 ounce of meat. The protein, vitamin, and mineral content of legumes and nuts are similar to those of meat, but they do not contain vitamin B-12. Beans and peas contain carbohydrates and, with the exception of soybeans, are lower in fat than lean meat. Nuts and seeds are much higher in fat and calories than lean meat. Eggs, dry beans and peas, and nuts and seeds are listed on following pages.

Milk, yogurt, and cheese... Selections from this group differ greatly in calorie content. But the best sources of calcium in the United States are milk, yogurt, and cheese. These foods also provide protein, riboflavin, vitamin B-12, and, if fortified, vitamins A and D. Everyone should include two servings of milk, yogurt, or cheese daily. Teenagers, young adults to 24 years of age, and pregnant and nursing mothers need three servings each day. These foods are listed on following pages. A serving is 1 cup of milk, 8 ounces of yogurt, 1 1/2 ounces of natural cheese, or 2 ounces of process cheese.

It's not necessary or a good idea to avoid dairy foods because of a concern about fat and calories. Skim milk, lowfat milk, lowfat yogurt, and lowfat cheese are lower in fat and calories than whole milk, yogurt made with whole milk, and regular cheeses. The amounts of important nutrients that the lowfat products contain is similar to the amounts in higher fat milk products. Sweeteners in fruit yogurt and flavored yogurt also provide extra calories.

Combination foods... Many foods don't fit into the major food categories because they're combinations of foods from several groups. The Mixed Main Dishes and Fast Food Entrees listed on following pages are examples of these combinations. You can figure out the calories in many other mixed dishes and sandwiches by adding together the calories in their ingredients. Many packaged foods list the number of calories in a serving on the label. When choosing mixed dishes, think about the ingredients they contain and the amount of fat and sugar that have been added. Added fat and sugar means added calories.

Desserts... The desserts listed on following pages may provide many of the same nutrients as are provided by foods in the major food groups. For example, cake, like bread, contains flour (from the breads and cereals group) and the nutrients flour furnishes, and ice cream contains milk and the nutrients milk furnishes. But cake and ice cream also contain fat and sugar and the calories they furnish.

Fats, sweets, and alcoholic beverages... Foods in this group provide few nutrients along with their calories. These are "extras" in the diet - the place to cut calories first. The calorie contents of these foods are listed in following pages.
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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.

CALORIE TABLE
The Calorie Table is organized into sections by food group to make it easier to compare similar types of foods. Sections for foods that are combinations of several food groups - mixed main dishes and fast food entrees; soups; and desserts, snack foods, and candy - are also included. If you're not sure where to find a food, look in the index.

All calorie values in the table were rounded to the nearest 5 calories. The portion sizes listed in the table are in common household units or in pieces of a specified size. All portion sizes are for level measures. To help you judge the size of 3 ounces of meat or poultry, sketches are shown . The portion size shown may not be the amount that you eat. If you choose larger or smaller portions than listed, increase or decrease the calorie counts accordingly. The calorie value for a food item does not include calories from any added fat, sugars, sauce, or dressing unless listed with the item.
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BREADS, CEREALS, AND OTHER GRAIN PRODUCTS

BREADS CALORIES

Bagel, plain, 3-inch diameter, one 165

Cracked-Wheat, 18-slices-per-pound loaf, one slice 65

French, 18-slices-per-pound loaf, one slice 70

Italian, 18-slices-per-pound loaf, one slice 70

Pita, 5 1/4-inch diameter, one White 125 Whole-Wheat 115

Pumpernickel, 18-slices-per-pound loaf, one slice 60

Raisin, 18-slices-per-pound loaf, one slice 70

Rye, 18-slices-per-pound loaf, one slice 65

Vienna, 18-slices-per-pound loaf, one slice 70

White Regular-Slice, 18 slices-per-pound loaf, one slice 65 Thin-Slice, 22-slices-per-pound loaf, one slice 55

Whole-Wheat, 18-slices-per-pound loaf, one slice 60

ROLLS

Croissant, 4 1/2 X 4 X 1 3/4 inches, plain, one 230

Dinner, 2 1/2-inch diameter, one 85

Frankfurter or hamburger, one 130

Hard, medium, one 155

Submarine, medium, one-half 145

QUICK BREADS, BISCUITS, MUFFINS, AND BREAKFAST PASTRIES

Baking Powder Biscuit, 2-inch diameter, one From home recipe 115 From mix 105 From refrigerated dough 55

Banana Bread, 1/2-inch slice of 9- X 5-inch loaf, one 150

Coffeecake Crumb-type, piece 2 5/8 X 2 inches, one 100 Yeast-type, piece 1/8 of 8-inch diameter, one 130

Cornbread, piece 2 1/2 X 2 1/2 X 1 1/2 inches, one 160

Danish pastry, plain, 5-inch diameter, one 395

Doughnuts Cake-type, plain, 3 1/4-inch diameter, one 165 Yeast-leavened, glazed, 3 3/4-inch diameter, one 245

English Muffin, plain, one 130

Muffin, 2 5/8-inch diameter, one Blueberry or Corn 165 Bran 125

Pancake, plain, 5-inch diameter, one 90

Toaster pastry, 4 1/4 X 3 X 3/8 inches, one 210
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Waffle From mix, 7-inch diameter (about 2 3/4 ounces), one 205 From frozen (about 1 1/2 ounces), one square 100

BREAKFAST CEREALS

All-Bran, 1 ounce (about 1/2 cup) 70

Bran Flakes (40% bran), 1 ounce (about 2/3 cup) 90

Cheerios, 1 ounce (about 1 cup) 110

Corn Flakes, 1 ounce (about 1 cup) 110

Corn (hominy) grits regular or quick, cooked, 3/4 cup 110 instant, plain, prepared, 1 packet 80

Corn Pops, 1 ounce (about 1 cup) 105

Cream of Wheat Regular or quick, cooked, 3/4 cup 100 Instant, cooked, 3/4 cup 130 Mix'n Eat, plain, prepared, 1 packet 100

Frosted Flakes, 1 ounce (about 3/4 cup) 110

Frosted Mini-Wheats, 1 ounce (about 1/2 cup) 100

Grape-Nuts Flakes, 1 ounce (about 3/4 cup) 100

Honey Smacks, 1 ounce (about 3/4 cup) 105

Nature Valley Granola, 1 ounce (about 1/4 cup) 130

Oatmeal or Rolled Oats Regular, quick, or instant, cooked, 3/4 cup 110 Instant, prepared, 1 packet Plain 105 Flavored 150

Raisin Bran, 1 ounce (about 1/2 cup) 85

Rice Chex, 1 ounce (about 3/4 cup) 110

Rice Krispies, 1 ounce (about 1 cup) 110

Shredded Wheat, plain Spoon size, 1 ounce (about 1/2 cup) 100 Large biscuit (about 3/4 ounce), one 85

Special K, 1 ounce (about 1 1/4 cups) 110

Total, 1 ounce (about 3/4 cup) 100

Wheaties, 1 ounce (about 1 cup) 100

PASTA AND RICE (For Pasta and Rice mixtures, see Mixed Dishes, following pages)
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Macaroni, cooked, plain, 1/2 cup 75

Noodles, cooked, plain, 1/2 cup 100

Rice, cooked, plain, 1/2 cup Brown 115 Instant 90 White 110

Spaghetti, cooked, plain, 1/2 cup 75

CRACKERS

Cheese, plain, 1-inch square, 10 50

Graham, plain, 2 1/2-inch square, two 55

Matzo, 6-inch square, one 120

Oyster, 10 45

Rye wafers, whole-grain, 1 7/8 X 3 1/2 inches, two 50

Saltines, 1 7/8-inch square, two 25

Sandwich-type, peanut butter or cheese filled, two 80

Snack-type, round, about 2-inch diameter, two 30

Whole-Wheat, 1 7/8 X 1 5/8 inches, two 30

FRUITS

Fruits (Calories in cooked and canned fruit include both fruit and liquid.)

Apples, raw, medium, one 80

Applesauce, canned, 1/2 cup Unsweetened 50 Sweetened 95

Apricots Raw (about 12 per pound), three 50 Canned, halves, 1/2 cup in juice 60 in heavy syrup 105 Dried halves, cooked, unsweetened, 1/2 cup 105

Avocados California varieties, 8 ounces each, one-half 140 Florida varieties, 16 ounces each, one-half 245

Bananas, medium, one 105

Blueberries, 1/2 cup Raw 40 Frozen Unsweetened 40 Sweetened 95

Cantaloup, raw Medium melon, one-fourth 60 Cubed, 1/2 cup 25

Cherries, 1/2 cup Raw Sour 40 Sweet 50 Canned, sweet In juice 70 In heavy syrup 105

Cranberry Sauce, 1/4 cup 105

Dates, dried, pitted, whole, five 115

Fruit Cocktail, canned, 1/2 cup In juice 55 In heavy syrup 90
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Grapefruit Raw, white, pink, or red Medium, one-half 40 Sections, 1/2 cup 35 Canned, 1/2 cup In juice 45 In light syrup 75

Grapes, raw, adherent skin (thompson, red flame, tokay, and emperor), 1/2 cup 55

Honeydew Melon, raw 6- to 7-inch melon, one-eighth 55 cubed, 1/2 cup 30

Kiwifruit, raw, medium, one 45

Nectarines, raw, medium, one 65

Oranges, raw, medium, one 60

Peaches Raw whole, medium, one 40 sliced, 1/2 cup 35 Canned, 1/2 cup in juice 55 in light syrup 70 in heavy syrup 95 Dried halves, cooked unsweetened, 1/2 cup 100 Frozen, sliced, sweetened, 1/2 cup 120

Pears Raw, medium, one 100 Canned, 1/2 cup in juice 60 in heavy syrup 100

Pineapple Raw, diced, 1/2 cup 40 Canned crushed, tidbits, or chunks, 1/2 cup in juice 75 in heavy syrup 100 slices, two in juice 55 in heavy syrup 75

Plantains, sliced, cooked, 1/2 cup 110

Plums Raw, medium, one 35 Canned, 1/2 cup in juice 75 in heavy syrup 115

Prunes Dried, cooked, unpitted, 1/2 cup unsweetened 130 sweetened 150 Dried, uncooked, five 85

Raisins, 1 snack pack, 1/2 ounce (1 1/2 tablespoons) 40

Raspberries, 1/2 cup Raw 30 Frozen, sweetened 130

Rhubarb, cooked, sweetened, 1/2 cup 140

Strawberries, 1/2 cup Raw, sliced 25 Frozen, sweetened, sliced 110

Tangerines, raw, medium, one 35

Watermelon, raw Wedge or slice (about 1 1/4 pound piece), one 90 Diced, 1/2 cup 25

FRUIT JUICE (A 6-fluid ounce serving is 3/4 cup)

Apple Juice or Cider, canned or bottled, 6 fluid ounces 85

Apricot Nectar, canned, 6 fluid ounces 105

Cranberry Juice Cocktail, bottled, sweetened, 6 fluid ounces 110

Grape, 6 fluid ounces Canned or bottled 115 Frozen concentrate, sweetened, reconstituted 95

Grapefruit, 6 fluid ounces Fresh 70 Canned Unsweetened 70 Sweetened 85 Frozen concentrate, unsweetened, reconstituted 75

Lemon, fresh, canned, or bottled, 1 tablespoon 5
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Lime, fresh, canned, or bottled, 1 tablespoon 5

Orange, unsweetened, 6 fluid ounces Fresh or frozen concentrate, reconstituted 85 Canned 80

Pineapple, canned, unsweetened, 6 fluid ounces 105

Prune, canned or bottled, 6 fluid ounces 135

VEGETABLES

Vegetables (Calories are for cooked vegetables prepared from raw, canned, or frozen.)

Alfalfa Sprouts, raw, 1/2 cup 5

Artichoke, globe or french, cooked, one medium 55

Asparagus, cooked Cuts and tips, 1/2 cup 20 Medium spears, four 15

Beans, cooked, 1/2 cup Lima (baby or Fordhook) 110 Snap (green or yellow) 25

Bean Sprouts, mung, 1/2 cup Raw 15 Cooked 30

Beets, diced or sliced, cooked, 1/2 cup 25

Beet Greens, chopped, cooked, 1/2 cup 20

Broccoli Raw, flowerets, three 10 Cooked chopped, 1/2 cup 25 5-inch spears, three 30

Brussels Sprouts, cooked Medium sprouts, four 35 1/2 cup 30

Cabbage, 1/2 cup Raw plain, shredded or sliced 10 coleslaw 70 Cooked, shredded 15

Carrots Raw 7 1/2 X 1 1/8 inches, one 30 shredded, 1/2 cup 25 Cooked, sliced, 1/2 cup 35

Cauliflower, flowerets Raw, four 10 Cooked, 1/2 cup 20

Celery Raw, stalk 7 1/2 X 1 1/4 inches, one 5 Cooked, diced, 1/2 cup 10

Chives, chopped, raw, 1 tablespoon Trace

Collards, chopped, cooked, 1/2 cup 10

Corn, cooked On cob, 5-inch ear, one 80 Kernels, 1/2 cup 90 Cream-style, 1/2 cup 90

Cucumbers, raw, six to eight slices 10

Eggplant, cubed, cooked, 1/2 cup 15

Endive, pieces for salad, raw, 1 cup 5

Kale, chopped, cooked, 1/2 cup 20

Lettuce, raw Head (iceberg) pieces for salad, 1 cup 5 wedge, 1/6 of 6-inch head 10 Looseleaf, pieces for salad, 1 cup 5
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Mushrooms Raw one medium 5 pieces, 1/2 cup 10 Cooked, pieces, 1/2 cup 20

Mustard Greens, chopped, cooked, 1/2 cup 10

Okra 3-inch pods, fried, eight 115 Cooked, sliced, 1/2 cup 30

Onions Raw, chopped, 2 tablespoons young green 5 mature 5 Cooked, mature, whole or sliced, 1/2 cup 30

Onion Rings, breaded, frozen, prepared, 2- to 3- inch diameter rings, two 80

Peas, green, cooked, 1/2 cup 65

Peppers, sweet, green or red Raw chopped, 1/2 cup 20 ring, 3-inch diameter, 1/4-inch thick, one Trace Cooked, medium, one 20

Potatoes Au Gratin, home-prepared, 1/2 cup 175 Baked, 4 3/4 X 2 1/3 inches, flesh and skin, one 220 Boiled without skin 2 1/2-inch diameter, one 105 diced or sliced, 1/2 cup 65 French-fried (from frozen), 2- to 3 1/2 inch strips, 10 fried 160 oven-heated 110 Hashed Brown (from frozen), 1/2 cup 155 Mashed, 1/2 cup from home recipe milk added 80 milk and fat added 115 from dehydrated flakes, milk and fat added 110 Puffs, oven-heated, 10 175 Salad, home prepared, 1/2 cup 130 Scalloped, home-prepared, 1/2 cup 120

Pumpkin, canned, 1/2 cup 30

Radishes, raw, medium, four 5

Sauerkraut, heated, 1/2 cup 15

Spinach Raw, pieces for salad, 1 cup 5 Cooked, chopped, 1/2 cup 20

Squash, 1/2 cup Summer, sliced raw 10 cooked 20 Winter baked, cubed 40 boiled, mashed 45

Sweetpotatoes Baked, 5 X 2 inches, peeled, one 115 Candied, piece 2 1/2 X 2 inches, one 145 Canned, vacuum or syrup pack, 1/2 cup pieces 90 mashed 115

Tomatoes Raw, medium, one 25 Cooked, 1/2 cup 25

Tomato Sauce, 1/2 cup 35

Turnips, cubed, 1/2 cup Raw 20 Cooked 15

Turnip Greens, chopped, cooked, 1/2 cup 15

VEGETABLE JUICES (A 6-fluid-ounce serving is 3/4 cup.)

Tomato Juice, 6 fluid ounces 30

Vegetable Juice Cocktail, 6 fluid ounces 35

MEAT, POULTRY, FISH, AND ALTERNATES (Serving sizes are cooked, edible part.)
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BEEF

Corned Beef, canned, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) 210

Ground Beef, broiled, 3 ounces Regular 245 Lean 230 Extra Lean 215

Oven-Cooked Roast, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) Relatively fat cuts, such as rib lean and fat 225 lean only 165 Relatively lean cuts, such as eye of round lean and fat 205 lean only 155

Pot Roast, braised or simmered, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) Relatively fat cuts, such as chuck blade lean and fat 330 lean only 235 Relatively lean cuts, such as bottom round lean and fat 225 lean only 190

Steak, sirloin, broiled, 3 ounces (one piece 4 1/2 X 2 1/2 X 1/2 inches) lean and fat 240 lean only 180

Veal Cutlet, broiled or braised, 3 ounces (one piece 4 1/2 X 2 1/2 X 1/2 inches) 185

LAMB

Ground Lamb, broiled, 3 ounces 305

Leg, roasted, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) lean and fat 235 lean only 160

Shoulder Chop, broiled, 3 ounces of meat lean and fat (from about a 5-ounce chop, as purchased) 285 lean only (from about a 7-ounce chop, as purchased) 175

PORK

Cured Ham, canned, heated, lean and fat, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) 160 Ham, cured, roasted, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) lean and fat 205 lean only 135

Fresh Loin, roasted, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) lean and fat 270 lean only 205 Loin chop, broiled, 3 ounces of meat lean and fat (from about a 5-ounce chop, as purchased) 290 lean only (from about a 7-ounce chop, as purchased) 215

Shoulder (picnic), braised, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) lean and fat 295 lean only 210

SAUSAGE AND LUNCHEON MEATS

Bacon, cooked, slices, three (20 slices per pound uncooked) 140

Bologna, 2 ounces (two slices 4 1/2 X 1/8 inches) Beef and Pork 180 Chicken or Turkey 115

Braunschweiger, 2 ounces (two slices 2 1/2 X 3/8 inches) 205

Canadian Bacon, cooked, two slices (2 ounces uncooked) 85

Chicken Roll, light meat, 2 ounces (two slices 4 1/2 X 1/8 inches) 90

Frankfurter, heated, one (10 per pound unheated) Beef and Pork 150 Chicken or Turkey 110
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Ham, chopped, 2 ounces (two slices 4 X 4 inches) 140

Ham, boiled, 2 ounces (two slices 6 1/4 X 4 inches) Regular 90 Extra Lean 75

Pork Sausage Bulk, cooked, one patty (about 2 ounces uncooked) 100 Link, cooked, two links 4 X 7/8 inches (2 ounces uncooked) 95

Salami, 2 ounces (two slices 4 1/2 X 1/8 inches) 140

Vienna Sausage, canned, sausages 2 X 7/8 inches three (about 1 3/4 ounces) 135

ORGAN MEATS

Beef Liver, fried, 3 ounces (one piece 6 1/2 X 2 3/8 X 3/8 inches) 185

Chicken Liver, cooked One liver 45 3 ounces (about four livers) 195

POULTRY

Chicken Fried breast half, one medium meat only 160 flour-coated, meat and skin 215 batter-dipped or breaded, meat and skin 365 drumstick, one medium meat only 80 flour-coated, meat and skin 120 batter-dipped or breaded, meat and skin 195 thigh, one medium meat only 110 flour-coated, meat and skin 160 batter-dipped or breaded, meat and skin 235

Roasted breast half, one medium meat only 140 meat and skin 190 drumstick, one medium meat only 75 meat and skin 110

Turkey, roasted, 3 ounces (three slices 3 X 2 X 1/4 inches) light meat only 135 light meat and skin 165 dark meat only 160 dark meat and skin 185

FISH AND SHELLFISH Clams, canned, drained, 3 ounces (about five to nine medium) 80

Crabmeat, canned or cooked, 3 ounces (about 2/3 cup) 85

Cod, breaded, fried, 3 ounces 180

Fish, battered, fried, 3 ounces 185

Fish sticks, frozen, reheated, three 175

Flounder, baked or broiled, 3 ounces 115

Haddock, baked or broiled, 3 ounces 110

Ocean perch, breaded, fried, 3 ounces 190

Oysters, breaded, fried, large, three 155

Salmon, 3 ounces baked or broiled, red (piece 3 X 1 3/4 X 1 inches) 145 canned, drained (about 1/2 cup) 125

Sardines, Atlantic, canned in oil, drained, 3 ounces (about seven medium) 175

Shrimp, 3 ounces canned (about 27 medium) 100 french-fried, five large or eight medium 210

Tuna, chunk light, drained, 3 ounces (about 1/2 cup) canned in oil 170 canned in water 110

EGGS

Deviled, one large 125

Fried, one large 95

Hard or Soft Cooked, one large 80

Omelet, plain, one large egg, milk and fat added 105

Poached, one large 80

Scrambled in Fat, one large, milk added 105
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DRY BEANS AND PEAS (For bean mixtures, see Mixed Dishes)

Baked Beans, canned, 1/2 cup with pork and tomato sauce 155 with pork and sweet sauce 140

Black-Eyed Peas, cooked, drained, 1/2 cup 95

Chickpeas (garbanzos), cooked, drained, 1/2 cup 150

Lima, cooked, drained, 1/2 cup 105

Pinto, cooked, drained, 1/2 cup 95

Red Kidney, canned with liquid, 1/2 cup 110

White (Navy (pea), Great Northern), cooked, drained, 1/2 cup 120

NUTS AND SEEDS

Almonds, 1 ounce (about 22) 165

Cashews, dry-roasted or oil-roasted, 1 ounce (about 18) 160

Coconut, dried, sweetened, flaked, 2 tablespoons 45

Mixed Nuts, with peanuts, 1 ounce (about 20 assorted) dry-roasted 165 oil-roasted 175

Peanuts, dry-roasted or oil-roasted, 1 ounce (about 28 whole) 165

Peanut Butter, 2 tablespoons 190

Pecans, 1 ounce (about 20 halves) 185

Pistachio Nuts, dry-roasted, 1 ounce (about 47) 170

Sesame Seeds, 1 tablespoon 50

Sunflower Seeds, roasted, hulled, 2 tablespoons 105

Walnuts, black, chopped, 1 ounce (about 1/4 cup) 170 English, 1 ounce (about 14 halves) 180

MILK, YOGURT, AND CHEESE

FLUID MILK

Buttermilk, 1 cup 100

Lowfat, no milk solids added, 1 cup 1% fat 105 2% fat 120

Skim, no milk solids added, 1 cup 85

Whole, 1 cup 150

CANNED MILK
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Condensed, sweetened, undiluted, 1/2 cup 490

Evaporated, undiluted, 1/2 cup Whole 170 Skim 100

MILK BEVERAGES

Chocolate Milk, 1 cup 2% fat 180 Whole 210

Eggnog, plain, commercial, 1 cup 345

Malted Milk, prepared from powder with whole milk, 1 cup Natural 210 Chocolate-Flavored 200

Thick Shake, commercially prepared, 10 fluid ounces Chocolate 360 Vanilla 355

YOGURT

Made from Lowfat Milk, with added nonfat milk solids 8-ounce container Plain 145 Flavored 195 Fruit Varieties 230

6-ounce container Flavored 145 Fruit Varieties 175

Made from Skim Milk, with added nonfat milk solids, plain 8-ounce container 125

Made from Whole Milk 8-ounce container Plain 140 Flavored 230 Fruit Varieties 270

6-ounce container Flavored 170 Fruit Varieties 200

CHEESE

American Process 1-ounce slice 105 1-inch cube 65 Shredded, 1/2 cup (2 ounces) 210 Process Cheese Food 1-ounce slice 90 1-inch cube 55 1 tablespoon 50 Process cheese spread, 1 tablespoon 45

Blue, crumbled, 1/4 cup 120

Brick 1-ounce slice 105 1-inch cube 65

Cheddar 1-ounce 115 1-inch cube 70 Shredded, 1/2 cup (2 ounces) 225

Colby 1-ounce slice 110 1-inch cube 70

Cottage Cheese, 1/2 cup Creamed (4% fat) 110 Lowfat (2% fat) 100 Dry Curd (less than 1/2% fat) 60

Cream Cheese 1 ounce 100 1-inch cube 55 1 tablespoon 50

Edam or Gouda 1 ounce 100 1-inch cube 60

Feta, crumbled, 1/4 cup 90

Mozzarella, made with whole milk or part skim milk (low moisture) 1 ounce 80 1-inch cube 50 Shredded, 1/2 cup (2 ounces) 160

Muenster 1 ounce 105 1-inch cube 65
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Parmesan, grated, 1 tablespoon 25

Provolone 1-ounce slice 100 1-inch cube 60

Swiss, natural 1-ounce slice 105 1-inch cube 55 Shredded, 1/2 cup (2 ounces) 210

Swiss, process 1-ounce slice 95 1-inch cube 60 Shredded, 1/2 cup (2 ounces) 185

MIXED DISHES AND FAST FOOD ENTREES

MIXED DISHES

Bean Salad, sweet-sour dressing, 1/2 cup 70

Beef and Vegetable Stew, 1 cup 175

Chili with Beans, 1 cup 305

Egg Roll, with meat, one 120

Fried Rice, with meat, 1 cup 290

Lasagna, piece 2 1/2 X 4 inches 1/6 of 8-inch square 330

Macaroni and Cheese, 1 cup 515

Potpie, frozen, baked, 8 ounces Beef 540 Chicken 495

Quiche Lorraine, 1/8 of 8-inch quiche 470

Spaghetti in Tomato Sauce with Cheese, 1 cup 155

Spaghetti with Meat Sauce or Meat Balls and Tomato Sauce, 1 cup 310

FAST FOOD ENTREES

Breakfast Sandwich (egg, cheese, canadian bacon, english muffin), one 385

Cheeseburger, with catsup, mustard, lettuce, tomatoes, pickles, and/or onions 2-ounce patty (before cooking) 360 4-ounce patty (before cooking) 565

Chicken, fried (see Poultry)

Enchilada, with beef and cheese, one 325

Fish Sandwich, with 1 3/4-ounce fried fish fillet, tartar sauce, and cheese 525

Hamburger Sandwich with catsup, mustard, lettuce, tomatoes, pickles, and/or onions 2-ounce patty (before cooking) 280 4-ounce patty (before cooking) 510 double meat patty 540

Pizza, 1/8 of 15-inch-diameter pizza Cheese 255 Pepperoni 325

Roast Beef Sandwich, 2 1/2 ounces meat, w/o condiments 345

Taco, meat, one Small 370 Large 570
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SOUPS

CANNED SOUPS (Canned, condensed, prepared with equal volume of water unless otherwise stated.)

Bean with Bacon, 1 cup 170

Beef Bouillon, broth, or consomme, 1 cup 15

Beef Noodle, 1 cup 85

Chicken Broth, 1 cup 40

Chicken Noodle, 1 cup 75

Chicken Rice, 1 cup 60

Clam Chowder, 1 cup Manhattan-Style 80 New-England-Style prepared with water 95 prepared with skim milk 130 prepared with whole milk 165

Cream of Broccoli, 1 cup 235

Cream of Chicken, 1 cup prepared with water 115 prepared with skim milk 160 prepared with whole milk 190

Cream of Mushroom, 1 cup prepared with water 130 prepared with skim milk 170 prepared with whole milk 205

Minestrone, 1 cup 80

Pea, 1 cup Green 165 Split, with ham 195

Tomato, 1 cup prepared with water 85 prepared with skim milk 130 prepared with whole milk 160

Vegetable, 1 cup with beef, chicken, or turkey 80 vegetarian 70

DEHYDRATED SOUPS (One packet, prepared with 6 fluid ounces of water.)

Chicken Noodle 35

Onion 25

Tomato Vegetable 55

DESSERTS, SNACK FOODS, AND CANDY

CAKES

Angelfood Cake, without frosting, 1/16 of 10-inch tube cake 145

Boston Cream Pie, 1/12 of 8-inch round cake 225

Carrot Cake, with cream cheese frosting, 1/16 of tube cake 340

Cheesecake, 1/12 of 9-inch round cake 405
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Devil's-Food or Chocolate Cake, with chocolate frosting 1/16 of 8- or 9-inch round 2-layer cake 285

Fruitcake, dark, 1/32 of 7-inch round cake 165

Gingerbread, 1/9 of 8-inch square cake 240

Pound Cake, without frosting, 1/16 of loaf 9 X 5 X 3 inches 220

Cupcakes, with frosting, 2 3/4-inch diameter Chocolate 155 Not chocolate 170

Sponge Cake, without frosting, 1/16 of 10-inch tube 145

Yellow Cake without frosting, 1/16 of bundt or tube cake 190 with chocolate frosting, 1/16 of 8- or 9-inch round 2-layer cake 290

COOKIES AND BARS

Brownie, with nuts, 2-inch square, one without frosting 130 with frosting 175

Chocolate Chip Cookie, 2-inch diameter, one 50

Fig Bar, 1 1/2-inch square, one 55

Oatmeal Cookie, with raisins, 2 5/8-inch diameter, one 60

Peanut Butter Cookie, 2 5/8-inch diameter, one 80

Sandwich Cookie, chocolate or vanilla 1 1/2-inch diameter, one 55

Shortbread Cookie, 2-inch diameter, one 75

Sugar Cookie, 2 1/2-inch diameter, one 70

Vanilla Wafer, 1 3/4-inch diameter, one 20

PIES

One-Crust Pies, 1/8 of 9-inch pie Chocolate Cream 405 Custard 285 Lemon Meringue 340 Pecan 485 Pumpkin 330 Strawberry 385

Two-Crust Pies, 1/8 of 9-inch pie Apple 455 Blueberry 410 Cherry or Peach 405

Fried Pies Apple 310 Cherry 285

MILK-BASED DESSERTS

Custard, baked, 1/2 cup 130

Ice Cream, 1/2 cup Regular (about 10% fat) 135 Rich (about 16% fat) 175

Ice Milk, 1/2 cup Hardened 95 Soft Serve 115

Puddings, 1/2 cup (Prepared from mix with whole milk; puddings prepared with skim milk are about 30 calories less per 1/2-cup serving.) Chocolate instant 160 regular 160 Chocolate Mousse 190 Rice 160 Tapioca 130 Vanilla instant 150 regular 140
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Sherbet, 1/2 cup 135

Yogurt, frozen, 1/2 cup 105

OTHER DESSERTS

Fruit Juice Bars, frozen, 2 1/2 fluid ounces 70

Gelatin Dessert, prepared, plain, 1/2 cup 70

Popsicle, 3-fluid-ounce size 70

SNACK FOODS

Cheese Curls or Puffs 10 pieces 85 1-ounce package 160

Corn Chips 10 chips 95 1-ounce package 150

Crackers (See Crackers, previous section)

Nuts (see Nuts and Seeds, previous section)

Popcorn, 1 cup Air-popped 30 Popped in vegetable oil 65

Pork Rinds, deep-fried, 1 ounce (about 1 cup) 150

Potato Chips, regular 10 chips 105 1-ounce package 145

Pretzels Dutch, twisted, 2 3/4 X 2 5/8 inches, one 60 Soft, twisted, one 190 Stick, 2 1/2 inches long, 10 20 Thin, twisted, 3 1/4 X 2 1/4 X 1/4 inches, five 115

CANDY

Caramels, 1 ounce (about three pieces) Chocolate 85 Plain 110 Tootsie Roll, 1 1/4-ounce roll 140

Chocolate, sweetened Candy-coated, 10 pieces plain 35 with peanut butter 35 with nuts 100 Milk (about 1 1/2-ounce bar) plain 245 with almonds 235 with rice cereal 215 with peanuts (1 3/4-ounce bar) 280 Semisweet Chips, 1/4 cup 215

Fondant, 10 pieces Uncoated candy corn 35 mints, pastel (about 5/8-inch square) 75 Chocolate-Coated miniature mints 95

Fruit Leather, 1 ounce 80

Fudge, vanilla or chocolate, 1 ounce Plain 110 With Nuts 120

Granola Bar (about 1 1/2 ounces), one Oats, raisins, coconut 195 Oats, peanuts, wheat germ 205

Gum Drops, 1 ounce (about 8 pieces) 95

Hard Candy, 1 ounce (about 5 pieces or 2 lollipops) 105

Jelly Beans, 1 ounce (10 pieces about 3/4 X 1/2 inch) 95
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Licorice Bite Size, 1/4 cup 170 Stick, 6 1/2 inches long, one 40 Shoestring, 43 inches long, one 70

Marshmallows, 1 ounce (about 1 1/8-inch diameter) about four 90

BEVERAGES (Milk beverages and juices are in the Milk, Vegetable, and Fruit sections.)

FRUIT DRINKS

Fruit-Flavored Drink, prepared from powder, 8 fluid ounces Presweetened regular 120 low calorie 5 Sugar Added 90

Fruit Drinks, canned, 8 fluid ounces Fruit Punch 115 Grape or Orange 125

Lemonade or Limeade, frozen concentrate, sweetened, reconstituted, 8 fluid ounces 100

CARBONATED BEVERAGES

Club Soda, 12-ounce can 0

Cola-Type, 12-ounce can Regular 150 Diet 5

Fruit-Flavored, 12-ounce can Regular 150 Diet 0

Ginger Ale, 12-ounce can Regular 125 Diet 0

Root Beer, 12-ounce can Regular 150 Diet 0

COFFEE AND TEA

Coffee and Tea, brewed or instant, unsweetened, 6-fluid-ounce cup Trace

Tea, instant, presweetened mix, 8 fluid ounces Regular 25 Low Calorie 5

ALCOHOLIC BEVERAGES

Beer, 12-ounce can or bottle Regular 150 Light 100

Gin, Rum, Vodka, Scotch, or Bourbon, 1 1/2-fluid-ounce jigger 105

Wines Table, red or white, 5-fluid-ounce glass 100 Dessert, 3 1/2-fluid-ounce glass 155 Coolers, 8-fluid-ounce glass 120

SUGARS, SYRUPS, JAMS, AND JELLIES

Chocolate Syrup, 1 tablespoon Thin type 40 Fudge type 70

Honey, 1 tablespoon 65

Jams and Preservatives, 1 tablespoon 55

Jellies, 1 tablespoon 50

Sugar, granulated or brown, 1 tablespoon 50

Table Syrup, 1 tablespoon 55
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FATS, OILS, AND CREAMS

Fats and Oils

Butter or Stick Margarine 1 teaspoon or 1 pat 35 1 tablespoon 100

Margarine, soft, 1 teaspoon Regular 35 Diet 15

Table Spread, 1 teaspoon 25

Oil, 1 tablespoon 120

Salad Dressings, commercial, 1 tablespoon Regular blue or Roquefort cheese 75 buttermilk 55 creamy-type 70 french 65 italian 70 mayonnaise 100 mayonnaise-type 55 russian 75 thousand island 60 Low-Calorie french 20 italian 15 mayonnaise 35 mayonnaise-type 35 thousand island 25

CREAM

Half-and-Half (milk and cream), 1 tablespoon 20

Light, coffee or table, 1 tablespoon 30

Sour, 1 tablespoon 30

Whipped, pressurized, 2 tablespoons 20

Whipping, heavy Unwhipped, 1 tablespoon 50 Whipped, 2 tablespoons 50

IMITATION CREAM PRODUCTS (Made with vegetable fat.)

Creamers Liquid, 1 tablespoon 20 Powdered, 1 teaspoon 10

Sour Dressing (nonbutterfat sour cream), 1 tablespoon 25

Whipped Dessert Topping, 2 tablespoons Frozen 30 Powdered, made with whole milk 20 Pressurized 25

CONDIMENTS

Barbecue Sauce, 1 tablespoon 10

Catsup, 1 tablespoon 20

Gravy, 2 tablespoons Meat or Poultry 20 Mushroom 10

Horseradish, 1 tablespoon 5

Mustard, prepared, yellow, 1 teaspoon 5

Olives, canned Green, stuffed or with pits, four small or three large 15 Ripe, mission, pitted, three medium or two extra large 15

Pickles Dill, 3 3/4 inches long, one 5 Sweet Gherkin, about 2 1/2 inches long, one 20

Relish, sweet, finely chopped, 1 tablespoon 20

Soy Sauce, 1 tablespoon 10

Steak Sauce, 1 tablespoon 10

Tartar Sauce, 1 tablespoon 75
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 topics included in this article include;eating right, weight control, serving sizes, calories