| 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 |
