| BEANS | ||
| FOOD | AMOUNT | TOTAL CALORIES |
| Black beans | 1/2 cup cooked | 113 |
| Garbanzo (chickpeas) | 1/2 cup cooked | 134 |
| Kidney beans | 1/2 cup cooked | 112 |
| Lentil beans | 1/2 cup cooked | 115 |
| Lima beans | 1/2 cup cooked | 108 |
| Navy beans | 1/2 cup cooked | 129 |
| Soybeans (Edamame) | 1/2 cup cooked | 127 |
| Tofu | 1/2 cup fresh | 94 |
| DAIRY | ||
| FOOD | AMOUNT | TOTAL CALORIES |
| Butter | 1 tbs. | 110 |
| Cheddar Cheese | 1 ounce | 114 |
| Cottage Cheese | 1/2 cup | 110 |
| Cottage Cheese, low fat | 1/2 cup | 90 |
| Egg | 1 large | 75 |
| Milk, low fat | 1 cup | 121 |
| Milk, skim | 1 cup | 86 |
| Muenster cheese | 1 ounce | 104 |
| Swiss cheese | 1 ounce | 107 |
| Yogurt, low fat | 1 cup | 144 |
| Yogurt, non fat | 1 cup | 127 |
| FISH | ||
| FOOD | AMOUNT | TOTAL CALORIES |
| Anchovies, in water | 1 ounce | 37 |
| Halibut | 3 ounces | 120 |
| Mackerel | 3 ounces | 85 |
| Salmon | 3 ounces | 121 |
| Sardines, in water | 1 can | 130 |
| Tuna, tongol | 1/4 cup | 60 |
| FRUIT | ||
| FOOD | AMOUNT | TOTAL CALORIES |
| Apple | 1 medium | 80 |
| Apricots | 3 medium | 60 |
| Banana | 1 medium | 110 |
| Blackberries | 1/2 cup | 37 |
| Blueberries | 1/2 cup | 41 |
| Cantaloupe | 1/4 medium | 50 |
| Cherries | 1 cup | 90 |
| Dates | 5 pieces | 120 |
| Figs | 1 medium | 37 |
| Grapefruit | 1/2 medium | 60 |
| Grapes | 1 cup | 60 |
| Guava | 1 medium | 45 |
| Kiwifruit | 2 medium | 100 |
| Lemon | 1 average | 15 |
| Lime | 1 average | 20 |
| Mango | 1/2 medium | 70 |
| Nectarine | 1 medium | 70 |
| Orange | 1 medium | 70 |
| Papaya | 1/2 medium | 70 |
| Peach | 1 medium | 40 |
| Pear | 1 medium | 100 |
| Persimmon | 1 medium | 32 |
| Pineapple | 2 slices | 65 |
| Plums | 2 medium | 80 |
| Prunes | 1/4 cup | 110 |
| Raisins, seedless | 1/4 cup | 107 |
| Raspberries | 1 cup | 50 |
| Strawberries | 8 medium | 45 |
| Tangerine | 1 medium | 50 |
| Watermelon | 1 cup | 40 |
| Watermelon | 1 slice, 10″ diam. | 150 |
| GRAINS | ||
| FOOD | AMOUNT | TOTAL CALORIES |
| Oatmeal, rought cut | 1 cup | 145 |
| Pancake, buckwheat | 1 4″ diameter | 54 |
| Pancake, whole wheat | 1 4″ diameter | 74 |
| Popcorn, dry | 1 cup | 54 |
| Quinoa | 1/2 cup cooked | 121 |
| Rice, brown, cooked | 1/2 cup | 80 |
| Rice, wild, cooked | 1/2 cup | 85 |
| Rye bread | 1 slice | 56 |
| Whole wheat bread | 1 slice | 56 |
| Whole wheat pasta | 1 cup cooked | 182 |
| NUTS AND SEEDS | ||
| FOOD | AMOUNT | TOTAL CALORIES |
| Almonds | 1/4 cup | 212 |
| Brazil nuts | 1/4 cup | 230 |
| Cashews | 1/4 cup | 97 |
| Peanuts | 1/4 cup | 210 |
| Peanut butter | 1 tbs. | 86 |
| Pecans | 1/4 cup | 185 |
| Pistachios, shelled | 1/4 cup | 185 |
| Pumpkin seeds | 1/4 cup | 192 |
| Sesame seeds | 1 tbs. | 55 |
| Sunflower seeds | 1/4 cup | 170 |
| Tahini | 1 tbs. | 89 |
| Walnuts | 1/4 cup | 160 |
| POULTRY | ||
| FOOD | AMOUNT | TOTAL CALORIES |
| Chicken breast | 4 ounces | 193 |
| Chicken, light meat, no skin | 4 ounces | 196 |
| Chicken, dark meat, no skin | 4 ounces | 232 |
| Turkey, light meat, no skin | 4 ounces | 178 |
| Turkey, dark meat, no skin | 4 ounces | 212 |
| VEGETABLES | ||
| FOOD | AMOUNT | TOTAL CALORIES |
| Alfalfa sprouts | 1 cup | 20 |
| Artichoke | 1 medium | 60 |
| Artichoke hearts | 1/2 cup cooked | 42 |
| Arugula | 1/2 cup | 3 |
| Asparagus | 1/2 cup cooked | 23 |
| Avocado | 1/2 cup pureed | 185 |
| Bamboo shoots | 1/2 cup raw | 21 |
| Beet greens | 1/2 cup cooked | 20 |
| Beets | 1/2 cup cooked | 38 |
| Bell peppers | 1/2 cup raw sliced | 25 |
| Bok choy | 1/2 cup cooked | 10 |
| Broccoli | 1/2 cup cooked | 22 |
| Broccoli, raw | 1 medium stalk | 45 |
| Brussels sprouts | 1/2 cup cooked | 30 |
| Cabbage | 1/2 cup cooked | 17 |
| Carrot, raw | 1 7 inch | 31 |
| Carrots | 1/2 cup cooked | 35 |
| Cauliflower | 1/2 cup cooked | 20 |
| Cauliflower, raw | 3 florets | 14 |
| Celery, raw | 1 stalk | 6 |
| Celery | 1/2 cup cooked | 13 |
| Chard | 1/2 cup cooked | 18 |
| Chives | 1 medium | 9 |
| Collard greens | 1/2 cup cooked | 17 |
| Corn | 1/2 cup cooked | 89 |
| Cucumbers | 1/2 cup sliced | 7 |
| Eggplant | 1/2 cup cooked | 13 |
| Endive | 1/2 cup chopped | 13 |
| Garlic | 1 clove | 4 |
| Green beans | 1/2 cup cooked | 22 |
| Green onions | 1/2 cup chopped | 16 |
| Jicama | 1/2 cup cooked | 43 |
| Kale | 1/2 cup cooked | 18 |
| Kohlrabi | 1/2 cup cooked | 24 |
| Leeks | 1/2 cup cooked | 16 |
| Lemon grass | 1 cup raw | 66 |
| Lettuce, iceburg | 1/2 cup | 9 |
| Lettuce, romaine | 1/2 cup | 4 |
| Mushrooms | 1/2 cup raw | 9 |
| Mushrooms | 1/2 cup cooked | 21 |
| Mustard greens | 1/2 cup cooked | 11 |
| Okra | 1/2 cup cooked | 25 |
| Olive oil | 1 tbs. | 120 |
| Onion | 1/2 cup cooked | 46 |
| Onion, raw | 1 medium | 60 |
| Onion, raw | 1/2 cup chopped | 30 |
| Parsley | 1/2 cup chopped | 11 |
| Peas | 1/2 cup cooked | 34 |
| Potato, white | 1/2 cup cooked | 59 |
| Pumpkin | 1/2 cup cooked | 24 |
| Radishes | 1/2 cup sliced | 12 |
| Radicchio | 1 medium leaf | 2 |
| Rhubarb | 1/2 cup raw | 13 |
| Rutabaga | 1/2 cup cooked | 47 |
| Sauerkraut | 1/2 cup cooked | 25 |
| Spinach | 1/2 cup cooked | 21 |
| Spinach | 1 cup raw | 14 |
| Summer squash | 1/2 cup cooked | 36 |
| Sweet potato | 1/2 cup cooked | 125 |
| Tomato | 1 medium | 35 |
| Turnip greens | 1/2 cup cooked | 15 |
| Turnips | 1/2 cup cooked | 24 |
| Water chestnuts | 1/2 cup raw | 60 |
| Winter squash | 1/2 cup cooked | 80 |
| Zucchini | 1/2 cup cooked | 14 |
Balance for a wealthy life, by Michael Wheeler