Freedom

Senior Track

Counting Calories

Below are lists of foods and beverages and their calorie and fat counts. Many items are generic and particular brands may vary.  This should give you a good idea of the average calories, however, they are average calories and not exact. This list will be added to on a regular basis. And if you're looking for lower calorie recipes and healthy tips, try our Think Healthy! and Recipes with Lower Calories sections. If you are looking for Nutritional supplements or other health related products, please check out our Health & Fitness Section. 

If you can't find what you're looking for on this page, send us an email and we'll be glad to add it as soon as possible! Many items listed have been by request.  Suggestions

 

Corn Meals, 1 Cup

 Calories

Fat Grams
 white enriched, degermed  505 1.8
Yellow, enriched, degermed 505 1.8
White, whole ground 435 4.9
Yellow, whole ground 435 4.9

Flours, 1 Cup

 Calories

Fat Grams
Buckwheat 335 2.5
Corn 430 4.5
Peanut, defatted 225 5.5
Potato 385 1
Rice, white 575 2.1
Rye, dark 420 3.4
Rye, light 375 1.5
Soy, defatted 325 1.2
Soy, full fat 370 17.5
Soy, low fat 325 6

Wheat Flours, 1 Cup

 Calories

Fat Grams
Bisquick, 1/4 cup 240 8
Cake Flour 430 1
Self-rising enriched 440 1.4
Wheat, enriched 400 1.1
Wheat, gluten 530 2.8
Pastry wheat 3.65 1
Whole Wheat 400 2.5

Grains, 1 Cup

 Calories

Fat Grams
Barley, dried 700 2.2
Barley, pearled, cooked 193 .8
Bulgar, cooked 155 .5
Wheat Bran 120 2.5
Rice Bran 275 17.5

Grain Products, 1 Cup (unless otherwise noted)

 Calories

Fat Grams
Brown Rice, cooked 220 1.5
Chow mein noodles 220 10.5
Corn starch, 1 tablespoon 30 0
Egg Noodles, cooked 210 2.5
Masa Harina, 1/3 cup 137 1.5
Macaroni, cooked 200 1
Millet, cooked 290 2.5
Millet, dry 745 6.9
Oat Bran, 1/3 cup 75 2.2
Tapioca, pearled, dry 535 0
Wild Rice, cooked 165 .5
Wheat Germ, 1/4 cup 110 3

 

Fat Based Spreads

 Calories

Fat Grams
Butter, 1 tsp 36 4.1
Butter, Whipped, 1 tsp 27 3.1
Margarine, 1 tsp 34 3.8

Oils - 1 Tbl

    
Coconut Oil 120 13.6
Corn Oil 120 13.6
Crisco 106 12
Olive Oil 119 13.5
Palm 120 13.6
Peanut 119 13.5
Safflower 120 13.6
Sesame 120 13.6
Soybean 120 13.6
Sunflower 120 13.6
 

 

Candy

 Calories

Fat Grams
Almond Joy, 1 oz 136 2.3
Baby Ruth, 2 oz bar 260 12
Baking Chocolate, 1 oz 143 15
Cadbury, 1 oz 151 8.2
Candy Corn, 1/4 cup 182 1
Caramel, 1 piece 20 .5
Chocolate kisses, 9 pieces 222 12.5
Chocolate Coated Peanuts,  14 pieces 160 9
Chocolate Fudge, 1" cube 84 .3
Chocolate bar, 1 oz 147 9.2
Chocolate Syrup, 1 tbl 46 .5
Citron, 1 oz 89 .1
Cotton Candy - 1 small cone 100 0
German Sweet Chocolate, 1 oz 141 9.4
Hard Candy, 1 oz 109 .3
Hershey's Milk Chocolate bar, 1.65 oz 254 14.5
Jelly Beans, 1 oz 104 .1
Marshmallow, 1 large 19 0
Mounds, 1 oz 135 7
Peanut Brittle, 1 oz 119 2.6
Peppermint Pattie, 1 oz 120 3.2
Planter's Peanut bar, 1.6 oz 240 14
Semi-Sweet chocolate, 1 oz 144 10.1
Special Dark, 1.45 oz 221 12.4
Strawberry Licorice, 1 oz 100 1.0

 

Sweeteners

 Calories

Fat Grams
Blackstrap Molasses, 1 tbl 43 11
Brown Sugar, 1 cup 541 140
Honey, 1 tbl 64 18
Karo, light, 1 tbl 60 15
Lite Molasses, 1 tbl 50 13
Maple Syrup, 1 tbl 50 13
Powdered Sugar, 1 cup 462 119
White Granulated, 1 cup 770 199

 

Yogurt

 Calories

Fat Grams
Custard Style, 1 cup 160 4.0
Lowfat with fruit, 1 cup 225 2.6
Lowfat Yoplait, 6 oz 228 3.7
Plain Yogurt, 1 cup 139 7.5
Lowfat Plain, 1 cup 144 3.5
Skim Plain, 1 cup 127 .5
Whole Milk Yogurt 139 7.5

 

Activity

Average Calories Burned per hour of activity

 Ballroom Dancing

325

Making Beds 235
Bowling 265
Brick Laying 235
Carpentry 410
Cycling (5.5 mph) 210
Desk Work 130
Driving a Car 165
Farm Field Work 435
Golf 300
Gardening 215
Handball  610
Horseback Riding (trot) 475
Ironing (standing up) 250
Mowing Lawn w/hand mower 460
Painting at an easel 120
Playing the Piano 150
Cooking (no tasting) 195
Roller Skating 350
Running (approx 10 mph) 900
Scrubbing floors 210
Eating (sitting down) 80
Sitting and Knitting 90
Reading in a chair 70
Skiing 595
Sleeping 60
Standing in place 135
Sweeping floors 102
Swimming (for fun) 300
Tennis 415
Volleyball 355

Walking (2.5 mph)

 216

 

Burning Calories per 10 minutes of Activity

These calories burned are for non-stop activity

Activity

Body Weight

125 lbs

Body Weight

175 lbs

Body Weight

250 lbs

Badminton 45 65 95
Baseball 40 55 75
Basketball 60 80 115
Bowling 55 78 111
Canoeing 90 125 185
Cycling- 5.5 mph 45 60 85
Cyling-13 mph 90 125 175
Dancing - moderately fast 35 45 65
Dancing - very fast 50 69 95
Playing football 70 95 135
Horseback riding 55 75 110
Playing ping-pong 35 45 65
Racquetball 75 105 145
Running-5.5 mph 90 125 180
Running-7 mph 120 165 235
Snow shoveling 65 90 130
Watching TV 10 12 19
Skiing (Alpine) 80 115 160
Skiing (Cross-Country) 100 140 195
Water Skiing 65 90 130
Squash 75 105 145
Standing 10 15 22
Swimming the backstroke 30 45 65
Swimming (Crawl) 40 55 85
Tennis 55 80 115
Volleyball 45 65 95
Walking downstairs 55 75 110
Walking upstairs 145 200 285
Walking-2 mph 30 40 60
Walking-4 mph 55 75 103

 

Snacks (1 oz unless noted)

 Calories

Fat Grams
Banana Chips 147 10
Bugles 145 7.5
Cheese Ball Puffs 160 10
Chex Party Mix, 2/3 cup 121 5
Corn Chips 155 9.5
Corn Nuts 125 4
Plain Granola Bar, Hard 135 5.5
Peanut Granola Bar, Hard 137 6.2
Chocolate Chip Granola Bar, Soft 120 5
Raisin Granola Bar, Soft 128 5.3
Air Popped Popcorn, 1 cup 30 .3
Popcorn w/Caramel & peanuts 114 2.3
Popcorn w/caramel 122 3.7
Popcorn, cheese flavored 149 9.5
Popcorn, microwave w/butter, 3 cups 192 11.5
Pork Rinds 155 9
Potato chips 155 10
Pretzels 108 1
Pringles, plain 170 13
Rice Cake-brown rice, multigrain, one cake 35 .3
Rice Cake-brown rice, plain, one cake 35 .3
Rice Cake Sesame Sticks, 1 oz 153 1.5
Plain tortilla chips 145 7.5
Trail mix w/chocolate chips 137 9
Trail Mix, regular 130 8.5
Trail Mix, tropical blend 115 5
Fruit Roll-up, one rollup 50 .5

 

Soups - 1 Cup

 Calories

Fat Grams
Following made with Milk    
Cream of Asparagus 161 8.3
Cream of Celery 165 9.8
Cheese  230 14.5
Cream of Chicken 192 11.5
New England Clam Chowder 165 6.7
Cream of Mushroom 205 13.8
Oyster Stew 134 8
Green Pea 240 7
Cream of Potato 150 6.5
Cream of Shrimp 165 9.5
Tomato Bisque 200 6.5
Cream of Tomato 160 6
Following made with water    
Cream of Asparagus 87 4
Bean with Bacon 175 6
Bean Soup with Franks 190 7
Beef Noodle 85 3.1
Black Bean 116 1.5
Beef Bouillon 21 .8
Chicken Bouillon 21 1.1
Cream of Celery 90 5.5
Cheese 155 10.5
Chicken Broth 39 1.5
Cream of Chicken 116 7.5
Chicken Gumbo 55 1.4
Chicken Vegetable 75 2.9
Chili Beef 169 6.6
Manhattan Clam Chowder 78 2.4
New England Clam Chowder 78 2.3
Cream of Mushroom 129 9
Onion 57 1.7
Oyster Stew 59 3.9
Split Pea with Ham 190 4.5
Cream of Potato 75 2.5
Cream of Shrimp 90 5.3
Tomato 85 2
Tomato Rice 120 2.7
Turkey Noodle 70 2
Turkey Vegetable 75 3

 

Sandwich Fixins'

 Calories

Fat Grams

Beef Bologna, 1 slice

72

6.5

Pork Bologna, 1 slice 57 4.5
Turkey Bologna, 1 slice 60 4.5
Bratwurst, 1 small link 256 22
Braunschweiger, 1 slice 65 6
Chicken Roll, 2 slices 90 4.5
Chopped Ham 48 4
Corned Beef Brisket, 3 oz 215 16
Chorizo, pork & beef, 1 link 265 23
Frankfurter, beef & pork, one 145 3
Frankfurter, turkey, one 100 8
Ham, minced, 1 slice 55 4.5
Ham, 3 oz  205 14
Lean Ham, 3 oz 135 5
Italian Sausage, cooked, 1 link 261 17.5
Kielbasa Sausage, 1 oz 88 8
Knockwurst, 1 link 209 19
Liverwurst, 1 oz 93 8
Chunky Peanut Butter, 2 tblspn 188 16
Creamy Peanut Butter, 1 teaspoon 95 8.5
Defatted Peanut Butter, 1 teaspoon 13 0
Jams, most varieties, 1 tablespoon 54 0
Jelly, most varieties, 1 tablespoon 49 0
Pepperoni, 1 slice 27 2.5
Polish Sausage, 1 oz 92 8
Pork Sausage, 1 link 118 11.5
Pork Sausage, bulk 1 pattie 100 8.5
Beef Salami, 1 slice 60 5
Pork & beef salami, 1 slice 57 5
Hard Salami, 1 slice 42 3.5
Turkey Pastrami, 1 oz 40 2
Smoked Pork, 1 link 265 22
Smoked Pork/Beef 229 21
Lean Roast Beef, 3 oz 225 13
Summer Sausage 80 7
Turkey breast meat, 1 slice 23 .5
Turkey Ham 73 3
Turkey luncheon loaf 43 3
Turkey roll, light & dark, 1 oz 84 4
Vienna sausage, 1 sausage 45 4

 

Milk

Calories

Fat
Buttermilk, 1 cup 99 2.5
CalciSkim, 1 cup 90 1
2% Chocolate, 1 cup 179 5
Whole Chocolate, 1 cup 208 8.5
Egg Nog, 1 cup 342 19
Whole Evaporated, 1/2 cup 169 9.5
Skim Evaporated, 1/2 cup 99 .5
Whole Goat milk, 1 cup 168 10
2% lowfat, 1 cup 121 5
Malted Milk, 1 cup 236 10
Instant non-fat dry, 1/3 cup 109 .5
Sheep Milk 1 cup 265 17.5
Skim milk, 1 cup 86 .5
Soy milk, 1 cup 79 5
Sweetened Condensed, 1 cup 985 27
Whole dry milk, 1/3 cup 218 11.5
Whole Milk, 1 cup 150 8.5
Chocolate Milkshakes, 1 cup 230 9
Vanilla Milkshake, 1 cup 230 9
Strawberry Milkshake, 1 cup 230 9

 

Fast Foods (before adding condiments)

 Calories

Fat Grams

Burger King

   
Bacon Double Cheeseburger 510 31
French Fries 317 15
Hamburger 275 12
Onion Rings 16 16
Whopper 640 41
Whopper, Jr. 322 17
Chocolate Shake 320 12
Vanilla Shake 321 10

Kentucky Fried Chicken

   
Chicken breast, extra crispy 353 21
Chicken breast, original 257 14
Drumstick, extra crispy 173 11
Drumstick, original 147 9
Baked beans, 1 serving 105 1
Coleslaw, 1 serving 103 6
Biscuit 269 14
Mashed potatoes & gravy 62 1.5
Potato Salad 141 9.5
Chicken Nuggets, 1 nugget 46 3

Wendy's

   
Big Classic 470 25
Big Classic, double 680 39
Chili, regular size 240 8
Frosty, small 400 14
Potato w/broccoli & cheese 500 25
Kiddie Hamburger 200 9

McDonalds

   
Big Mac 570 35
Fillet of Fish 435 26
Egg McMuffin 340 16
McDLT 680 44
Quarter Pounder 427 23.5
Pancake w/butter & syrup 500 10.5
Chocolate Chip Cookies 342 16.5
Strawberry Shake 362 9
Cone 185 5.5
Cherry Pie 260 14
Apple Pie 253 14.5

 

Beverages

Calories

Fat Grams

8 oz Servings of Coffee, regular and decaf, unsweetened

5

0
8 oz serving, brewed, instant or regular tea, unsweetened

3

0
Apple Juice 80 0
Orange Juice, 6 oz  71 0
Pineapple Juice 98 0
Grape Juice 103 0
Cranberry Juice Cocktail 99 0
Cranapple Juice 130 0
Prune Juice 121 0
Tomato Juice 34 0
Tomato Juice with no salt 29 0
V-8 Juice 40 0
Kool-aid, sweetened 53 0
Kool-aid, sugar free 3 0
Club Soda 0 0
Cream Soda 190 0
Ginger Ale 116 0
Orange Soda 163 0
Root Beer 140 0
Tonic Water 125 0
Beer 146 0
Light Beer 100 0
Wine 85 0
Champagne 84 0
Gin, Rum, Whiskey, Vodka 83 0

 

            Fruits               

Calories

Fat Grams

Apples, each

66

<1

Apricots, 3 41 <1
Avocados, 1 351 34
Banana, 1 medium 104   1
Blueberries, 1/2 cup 41 <1
Blackberries, 1/2 cup 37 <1
Cherries, sour, 1/2 cup 43 <1
Cherries, sweet, 1/2 cup 49   1
Dates, 10 fruit 228 <1
Figs, 1 medium 42 <1
Grapefruit, 1/2 fruit 37 <1
Grapes, 1 oz 17 <1
Kiwi, 1 medium 57 <1
Mangoes, 1 medium 129   1
Melon, 1 cup 57 <1
Nectarines, 1 fruit 70   1
Oranges, 5 oz 65 <1
Peaches, 3 oz 36 <1
Pear, 1 medium 98 <1
Pineapple, 1/2 cup 39 <1
Plums, 3 oz 46 1
Pomegranate, 1 fruit 104 <1
Quince - 1 medium 53 <1
Tangerines, 1 fruit 37 <1

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All meats based on 3 oz servings, lean and trimmed of fat

Calories

Fat Grams
Chicken, Dark Meat, skinless 163 7
Chicken, Light Meat, skinless 142 3
Chicken liver 134 5
Turkey, Dark meat, skinless 159 5
Turkey, Light meat, skinless 133 3
Duck, skinless 171 10
Goose, skinless 201 11
Beef Brisket 205 11
Chuck Roast 199 9
Ground Beef, regular  246 18
Ground Beef, Lean 231 16
Ground Beef, Extra Lean 218 14
Rib Roast, large end, 7-8 ribs 198 12
Rib roast, small end, 10-12 ribs 191 10
Round - Bottom 189 8
Round - Eye 156 6
Round - Full cut  156 6
Round - Tip 162 6
Round - Top 162 5
Short Ribs 251 15
Porterhouse Steak 185 9
Rib Eye Steak 191 10
Sirloin Steak 177 7
T-Bone Steak 182 9
Tenderloin Steak 173 8
Bacon, 3 slices 109 9
Canadian Bacon 156 7
Ham, Steak 104 4
Ham, Canned 102 4
Ham, Center slice 173 11
Salt Pork, cured, 1 oz 212 23
Pork Tenderloin 141 4
Blade cut 237 16
Pork Spareribs 337 26

 

Fresh Vegetables, 1/2 cup serving   

Calories 

Fat Grams

Artichokes 50 <1
Asparagus 15 <1
Green Beans 22 <1
Broccoli, 1 spear or 5 oz 39   1
Brussels Sprouts, 1 sprout 11   1
Green Cabbage 11 <1
Red Cabbage 10 <1
Carrots 24 <1
Cauliflower, 2 oz 14 <1
Celery, raw 1 stalk 9 <1
Corn, 1 Ear 89   1
Cucumber 7 <1
Eggplant 14 <1
Green Pepper, 1 medium 20 <1
Red Pepper, 1 medium 20 <1
Leeks, 1/4 cup 16 <1
Lettuce, Iceberg 4 <1
Lettuce, Romaine 4 <1
Mushrooms 10   0
Okra 25 <1
Onions 27 <1
Peas 63 <1
Potatoes,  5 oz Sweet 162 <1
White Baked Potato 155 <1
White Boiled Potato 125 <1
Radishes, 1 oz 4 <1
Spinach 6 <1
Squash - Acorn 57   1
Squash - Butternut 41 <1
Squash - Spaghetti 21 <1
Squash - Summer 18 <1
Squash - Zucchini 9 <1
Tomatoes 30 <1
Water Chestnuts, 1oz 30 <1

 

 Beans, per 1/2 cup serving, cooked      

Calories         

Fat Grams

Black Beans

113

 1

Chickpeas

134

 2
Cow Peas 99 1
Fava beans 90 1
Great Northern Beans 105 1
Kidney Beans 113 <1
Lentils 115 <1
Lima Beans - baby 115 <1
Lima Beans - Large 109 <1
Pigeon peas 102 <1
Pinto Beans 117 <1
Split peas 116 <1
Tofu (soybean curd) 61 4

 

Nuts - per 1 oz serving     

  Calories 

Fat grams
Almonds - dry roasted, unblanched without salt 166 15
Almonds - oil roasted, blanched without salt 174 16
Cashews - dry roasted without salt 163 13
Cashews - oil roasted without salt 163 14
Hazelnuts - dry roasted without salt 188 19
Hazelnuts - oil roasted without salt 188 19
Macadamia - oil roasted without salt 204 22
Peanuts - dry roasted without salt 166 14
Peanuts - oil roasted without salt 165 14
Pecans - dry roasted without salt 187 18
Pecans - oil roasted without salt 194 20
Pine Nuts 146 14
Pistachios - dry roasted without salt 172 15
Walnuts - Black 170 16
Walnuts - English 180 18

 

      Dairy Cheese per 1 oz serving           

 Calories       

Fat Grams
American 106 9
Blue 100 8
Brie 95 8
Camembert 85 7
Cheddar 114 9
Colby 112 9
Cottage Cheese, 1/2 cup 1% 82 1
Cottage Cheese, 1/2 cup 2% 102 2
Cottage Cheese, 1/2 cup creamed 109 5
Cottage Cheese, 1/2 cup dry curd 62 <1
Edam 101 8
Feta 75 6
Gouda 101 8
Gruyere 117 9
Jarlsberg 100 7
Mascarpone 128 13
Monterey Jack 106 9
Mozzarella 80 6
Muenster 104 9
Parmesan, grated 1 tablespoon 29 2
Parmesan, grated 1 oz 129 9
Provolone 100 8
Ricotta, 1/2 cup part skim milk 170 10
Ricotta, 1/2 cup whole milk 214 16
Romano, grated 1 tablespoon 23 2
Roquefort 105 9
Swiss 107 8

 

Bread          

    Calories

Fat Grams

Bagel, 1 medium

200

2
Corn bread, homemade, 1 piece 200 4
Hot dog/Hamburger bun, 1 bun 115 2
French bread, 1 slice 100 1
Bran bread, light, 1 slice 40 <1
Bran bread, regular, 1 slice 90 2
Hard roll, 1 medium 155 2
Rye bread, 1 slice 65 1
White bread, 1 slice 70 1
Graham crackers, 2 crackers 60 1
Melba toast, 1 piece 20 <1
Saltine crackers, 4 crackers 50 1
1 blueberry muffin, 1 medium 135 5
1 bran muffin, 1 medium 125 6
1 corn muffin, 1 medium 145 5
1 English muffin, 1 medium 140 1
French toast, 1 slice 155 7

 

Pasta and Rice     

Calories        

 Fat Grams
Egg noodles, 1 cup 200 2
Macaroni, 1 cup soft 115 <1
Macaroni, 1 cup firm 190 1