HE-478 Calories And Weight
HE-478, December 1993. Recommended for Extension use in Alabama by Barbara
Struempler, Extension Nutritionist, Professor, Nutrition and
Food Science, Auburn University. Originally prepared by Dorothy
Tate, former State Leader, Home Economics.
Calories And Weight
|
Are you concerned about your weight? Do you know how much you
should weigh?
Your best weight in later years is the weight you were in your
mid-twenties. Table 1 will also give you an idea of your desirable
weight. To use the table, find your height in the left-hand column
and move across to your sex for the desirable weight. A weight
range allows for differences in body build.
Table 1. Desirable Weights According to Height for Adult Males
and Females, Medium Frame.
| Height(1) |
Weight(2) |
|
|
Men |
Women |
| ft. |
in. |
lb. |
lb. |
| 4' |
10" |
-- |
109 - 121 |
| 5' |
0" |
-- |
113 - 126 |
| 5' |
2" |
131 - 141 |
118 - 132 |
| 5' |
4" |
135 - 145 |
124 - 138 |
| 5' |
6" |
139 - 151 |
130 - 144 |
| 5' |
8" |
145 - 157 |
136 - 150 |
| 5' |
10" |
151 - 163 |
142 - 156 |
| 6' |
0" |
157 - 170 |
148 - 162 |
| 6' |
2" |
164 - 178 |
-- |
| 6' |
4" |
171 - 187 |
-- |
SOURCE: 1983 Metropolitan Height & Weight Tables.
1 - In shoes with 1-inch heels.
2 - In clothing weighing 5 pounds for men and 3 pounds for women.
|
You can control your weight by controlling the amount of food
you eat, the amount of your physical activity, or both. To keep
the same weight, you must balance the number of calories (kilocalories*)
you get from food with the number used by your body. To lose weight,
you must take in fewer calories from food; to gain weight, you
must eat more.
It takes 3,500 more calories than your body uses to produce
1 pound of stored fat. To gain or reduce 1 pound means adding
or reducing 3,500 calories in your diet.
*Kilocalorie is the unit used in nutrition to express the
energy value of foods and the body's energy requirement. However,
calorie is the term commonly understood to have this meaning.
Therefore, the term calorie will be used throughout this publication.
Use Table 2 to estimate the number of calories you need per
day to maintain your desirable weight. Multiply your desirable
weight by the number of calories you need per pound based on your
normal activity level.
Table 2. Calories Needed Daily Per Pound Based On Activity
and Sex.
| Activity Level |
Women |
Men |
| Very light |
12 |
14 |
| Light |
13 |
15 |
| Moderate |
14 |
16 |
| Strenuous |
15 |
17 |
| Very strenuous |
16 |
18 |
As a guide to activity level, very light activity is sitting
most of the day with up to two hours of standing or walking. A
moderate activity includes housework, gardening, or carpentry.
Examples of very strenuous activity are tennis, swimming, running,
basketball, or football.
Daily Food Guide
Plan meals for weight control that take into account food energy
or calories as well as other nutrients such as protein, vitamins,
and minerals.
One sure way to choose foods for good health and weight control
is to use the recommendations in the Food Pyramid.
| Food
Group |
Suggested Daily Servings |
What Counts As A Serving? |
| Bread, cereal, rice, and pasta |
6 to 11 (include several servings of whole-grain
products) |
1 slice of bread
1/2 hamburger bun or English muffin
1 small roll, biscuit, or 1 small muffin
piece of cornbread
3 to 4 small or 2 large crackers
1/2 cup of cooked cereal, rice, macaroni, or pasta
1 ounce of ready-to-eat breakfast cereal (1 ounce = 1/2 to 1
cup) |
|
Fruits
Eat 1 vitamin C food each day such as citrus, melon, berries.
|
2 to 4 |
1 whole fruit such as a medium apple, banana,
or orange
1/2 grapefruit
1 melon wedge
1/2 cup of juice
1/2 cup of berries
1/2 cup of cooked or canned fruit
1/4 cup of dried fruit |
|
Vegetables
Dark-green leafy
Deep-yellow
Dry beans and peas (legumes)
Other vegetables (Include all types regularly; use dark-green
leafy vegetables and dry beans and peas several times a week.)
|
3 to 5 |
1/2 cup of cooked vegetables
1/2 cup of chopped raw vegetables
1 cup of leafy raw vegetables, such as lettuce or spinach
1 medium-sized potato |
|
Meat, poultry, fish, dried beans, eggs, and nuts
2 for children, teens, and adults
2 to 3 for pregnant and nursing females
|
2 to 3 |
2 to 3 ounces of lean cooked meat, poultry,
or fish (without bone)
2 eggs
1 cup of cooked dry beans or peas
1/4 cup (4 tablespoons) of peanut butter |
|
Milk, yogurt, and cheese
2 servings for adults and children through 10 years
3 servings for persons between 11 and 24 years and all pregnant
and nursing females
|
2 to 3 |
1 cup of milk
8 ounces of yogurt
1-1/2 ounces of natural cheese (2 ounces = 2 slices)
2 cups of cottage cheese
1-1/2 cups of ice milk or ice cream
1/2 cup of evaporated milk
1/3 cup of dry skim milk
1 cup of dry soy milk
1/4 cup of dry soy milk powder |
|
Fats, oils, and sweets
Butter or margarine, bacon, cream cheese, cream, salt pork
or chitterlings, fats, sweet drinks, salad dressings, candy,
oils, jam, syrup, mayonnaise, jellies, sugar, all other sweets
|
|
Use sparingly. |
Table 3. Calories In Common Foods.
Milk, Cheese, And Ice Cream
| Food |
Amount |
Calories |
| Milk, fluid |
|
|
| Whole |
1 cup or glass |
150 |
| Skim |
1 cup or glass |
90 |
| Partly skimmed, 2% nonfat milk, solids added |
1 cup or glass |
120 |
| Buttermilk |
1 cup or glass |
100 |
| Evaporated, undiluted |
1 cup or glass |
170 |
| Condensed, sweetened, undiluted |
1/2 cup |
490 |
| Cream |
|
|
| Half-and-half (milk and cream) |
1 cup
1 tablespoon |
315
20 |
| Light, coffee, or table |
1 tablespoon |
30 |
| Sour |
1 tablespoon |
25 |
| Whipped topping (pressurized) |
1 tablespoon |
10 |
| Whipping, unwhipped (volume about double when
whipped): |
|
|
Light
Heavy |
1 tablespoon
1 tablespoon |
45
50 |
Imitation cream products
(made with vegetable fat) |
|
|
| CREAMERS: |
|
|
| Powdered |
1 teaspoon |
10 |
| Liquid (frozen) |
1 tablespoon |
20 |
| Sour cream dressing made with nonfat dry milk |
1 tablespoon |
20 |
| WHIPPED TOPPING: |
|
|
| Pressurized |
1 tablespoon |
10 |
| Frozen |
1 tablespoon |
15 |
| Powdered, made with whole milk |
1 tablespoon |
10 |
| Cheese |
|
|
| NATURAL: |
|
|
| Blue or Roquefort |
1 ounce
1 cubic inch |
105
65 |
| Camembert, packed in 4-ounce package with 3
wedges per package |
1 wedge |
115 |
| Cheddar |
1 ounce
1 cubic inch
1/2 cup grated (2 ounces) |
115
70
225 |
| Cottage, large or small curd: |
|
|
| Creamed |
1 cup curd (pressed down)
2 tablespoons (1 ounce) |
260
30 |
| Uncreamed |
1 cup curd (pressed down)
2 tablespoons (1 ounce) |
170
20 |
| Cream |
1 ounce
1 cubic inch |
105
60 |
| Mozzarella, part-skim milk |
1 ounce |
80 |
| Parmesan, grated |
1 tablespoon
1 ounce |
25
130 |
| Swiss |
1 ounce
1 cubic inch |
105
55 |
| PASTURIZED PROCESSED: |
|
|
| American |
1 ounce
1 cubic inch |
105
65 |
| Swiss |
1 ounce
1 cubic inch |
100
65 |
| Pasteurized process cheese food, American |
1 tablespoon
1 cubic inch |
45
55 |
| Pasteurized process cheese spread, American |
1 tablespoon
1 ounce |
40
80 |
| Milk Beverages |
|
|
| Chocolate, homemade |
1 cup |
240 |
| Cocoa, homemade |
1 cup |
245 |
| Chocolate-flavored drink made with skim milk
and 2% added butterfat |
1 cup |
190 |
| Chocolate-flavored drink made with whole milk |
1 cup |
215 |
| Chocolate milkshake |
1 10-ounce container |
335 |
| Eggnog, commercial |
1 cup |
240 |
| Malted milk |
1 cup |
245 |
| Milk Desserts |
|
|
| Custard, baked |
1 cup |
305 |
| ICE CREAM: |
|
|
| Regular (about 10% fat) |
1 cup |
270 |
| Rich (about 16% fat) |
1 cup |
335 |
| ICE MILK: |
|
|
| Hardened |
1 cup |
185 |
| Soft-serve |
1 cup |
225 |
| Yogurt |
|
|
| Made from partially skimmed milk |
1 cup |
125 |
| Made from whole milk |
1 cup |
140 |
Meat, Poultry, Fish, Eggs, Dry Beans and Peas, Nuts
Food
|
Amount
|
Calories
|
| Meat, cooked, without bone |
|
|
| BEEF: |
|
|
| Pot roast, braised or simmered: |
|
|
| Lean and fat |
3 ounces (1 thick or 2 thin slices, 4 x 2-1/8
inches) |
245 |
| Lean only |
3 ounces (1 thick or 2 thin slices, 4 x 2-1/8
inches) |
165 |
Oven roast:
Cut relatively fat, such as rib: |
|
|
| Lean and fat |
3 ounces (1 thick or 2 thin slices, 4 x 2-1/4
inches) |
375 |
| Lean only |
3 ounces (1 thick or 2 thin slices, 4 x 2-1/4
inches) |
205 |
| Cut relatively lean, such as round: |
|
|
| Lean and fat |
3 ounces (1 thick or 2 thin slices, 4 x 2-1/4
inches) |
220 |
| Lean only |
3 ounces (1 thick or 2 thin slices, 4 x 2-1/4
inches) |
160 |
Steak, broiled:
Cut relatively fat, such as sirloin: |
|
|
| Lean and fat |
3 ounce piece (3-1/2 x 2 x 3/4 inches) |
330 |
| Lean only |
3 ounce piece (3-1/2 x 2 x 3/4 inches) |
175 |
| Cut relatively lean, such as round: |
|
|
| Lean and fat |
3 ounce piece (3-1/2 x 2 x 3/4 inches) |
220 |
| Lean only |
3 ounce piece (3-1/2 x 2 x 3/4 inches) |
160 |
| Hamburger Patty: |
|
|
| Regular ground beef |
3 ounce patty (about 4 patties per pound
of raw meat) |
245 |
| Lean ground beef |
3 ounce patty (about 4 patties per pound
of raw meat) |
185 |
| Corned beef, canned |
3 ounce piece (4 x 2-1/2 x 1/2 inches) |
185 |
| Corned beef hash, canned |
3 ounces (about 2/5 cup) |
155 |
| Dried beef, chipped |
2 ounces (about 1/3 cup) |
115 |
| Dried beef, creamed |
1/2 cup |
190 |
| Beef and vegetable stew, canned |
1/2 cup |
95 |
| Beef potpie, home prepared, baked |
1/4 pie, 9 inches in diameter |
385 |
| VEAL: |
|
|
| Cutlet, broiled, meat only |
3 ounce piece (3-3/4 x 2-1/2 x 3/8 inches) |
185 |
| Roast |
3 ounces (1 thick or 2 thin slices, 4 x 2-1/4
inches) |
230 |
| LAMB: |
|
|
| Loin chop (about 3 chops to a pound, as purchased): |
|
|
| Lean and fat |
3-1/2 ounces |
355 |
| Lean only |
2-1/3 ounces |
120 |
| Leg, roasted: |
|
|
| Lean and fat |
3 ounces (1 thick or 2 thin slices, 4 x 2-1/4
inches) |
235 |
| Lean only |
3 ounces (1 thick or 2 thin slices, 4 x 2-1/4
inches) |
160 |
| Shoulder, roasted: |
|
|
| Lean and fat |
3 ounces (1 thick or 2 thin slices, 4 x 2-1/4
inches) |
285 |
| Lean only |
3 ounces (1 thick or 2 thin slices, 4 x 2-1/4
inches) |
175 |
PORK:
Fresh: |
|
|
| Chop (about 3 chops to a pound, as purchased): |
|
|
| Lean and fat |
2-2/3 ounces |
305 |
| Lean only |
2 ounces |
150 |
| Roast, loin: |
|
|
| Lean and fat |
3 ounces (1 thick or 2 thin slices, 3-1/2
x 2-1/2 inches) |
310 |
| Lean only |
3 ounces (1 thick or 2 thin slices, 3-1/2
x 2-1/2 inches) |
215 |
| Cured: |
|
|
| Ham: |
|
|
| Lean and fat |
3 ounces (1 thick or 2 thin slices, 3-1/2
x 2-1/2 inches) |
245 |
| Lean only |
3 ounces (1 thick or 2 thin slices, 3-1/2
x 2-1/2 inches) |
160 |
| Bacon, broiled or fried crisp |
2 thin slices (28 slices per pound)
2 medium slices (20 slices per pound) |
60
85 |
| Bacon, Canadian, cooked |
1 slice (3-3/8 inches in diameter, 3-16 inch
thick) |
60 |
| Sausage, variety and luncheon meats: |
|
|
| Bologna sausage |
2 ounces (2 very thin slices, 4-1/2 inches
in diameter) |
180 |
| Braunschweiger |
2 ounces (2 slices, 3-1/8 inches in diameter) |
205 |
| Vienna sausage, canned |
2 ounces (3-1/2 sausages) |
135 |
| Pork sausage: |
|
|
| Link |
1 link, browned |
50 |
| Bulk |
2 patties (3-7/8 x 1/4 inches, 4 ounces,
uncooked) |
260 |
| Liver, beef, fried (includes fat for frying) |
3 ounce piece (6-1/2 x 2-3/8 x 3/8 inch) |
195 |
| Heart, beef, braised, trimmed of fat |
3 ounces (1 thick piece, 4 x 2-1/2 inches) |
160 |
| Salami |
2 ounces (2 slices, 4-1/2 inches in diameter) |
175 |
| Tongue, beef, braised |
3 ounces (1 slice, 3 x 2 x 3/8 inch) |
210 |
| Frankfurter |
2 ounces (1 frankfurter, 8 per pound) |
170 |
| Boiled ham (luncheon meat) |
2 ounces (2 very thin slices, 6-1/4 x 4 inches) |
135 |
| Spiced ham, canned |
2 ounces (2 thin slices, 3 x 2 inches) |
165 |
Poultry, cooked, without bone
CHICKEN: |
|
|
| Broiled (no skin) |
3 ounces (about 1/4 of a broiler) |
115 |
| Fried |
1/2 breast, 2-4/5 ounces of meat only
1 thigh, 1-4/5 ounces of meat only
1 drumstick, 1-1/3 ounces of meat only |
160
120
90 |
| Canned |
3-1/2 ounces (1/2 cup) |
200 |
| TURKEY ROASTED: |
|
|
| Light meat (no skin) |
3 ounces (1 thick or 2 thin slices, 4-1/4
x 2 inches) |
150 |
| Dark meat (no skin) |
3 ounces (1 thick or 2 thin slices, 4-1/4
x 2 inches) |
175 |
| Fish and Shellfish |
|
|
| Bluefish, baked with fat |
3 ounces piece (3-1/2 x 2 x 1/2 inches) |
135 |
Clams, shelled:
Raw, meat only |
3 ounces (about 4 medium) |
65 |
| Canned, clams and juice |
3 ounces (1 scant half cup, 2 medium clams
and juice) |
45 |
| Fish sticks, breaded, cooked, frozen (including breading
and fat for frying) |
3 ounces (3 fish sticks, 4 x 1 x 1/2 inches) |
150 |
| Haddock, breaded, fried (including fat for frying) |
3 ounces fillet (4 x 2-1/2 x 1/2 inches) |
140 |
| Mackerel: |
|
|
| Broiled with fat |
3 ounce piece (4 x 3 x 1/2 inches) |
200 |
| Canned |
3 ounces, solids and liquids (about 2/5 cup) |
155 |
| Ocean perch, breaded, fried (including fat for frying) |
3 ounce piece (4 x 2-1/2 x 1/2 inches) |
195 |
| Oysters, raw, meat only |
1/2 cup (6 to 10 medium-size oysters) |
80 |
| Salmon: |
|
|
| Broiled or baked |
4 ounce steak (4-1/2 x 2-1/2 x 1/2 inches) |
205 |
| Canned (pink) |
3 ounces, solids and liquids (about 3/5 cup) |
120 |
| Sardines, canned in oil |
3 ounces, drained solids (7 medium sardines) |
170 |
| Shrimp, canned, meat only |
3 ounces (27 medium shrimp) |
100 |
| Tuna fish, canned in oil |
3 ounces, drained solids (1/2 cup) |
170 |
| Eggs |
|
|
| Fried (including fat for frying) |
1 large egg |
100 |
| Hard or soft cooked, boiled |
1 large egg |
80 |
| Scrambled or omelet (including milk and fat for cooking) |
1 large egg |
110 |
| Poached |
1 large egg |
80 |
Legumes, Nuts, and Seeds
Almonds, shelled: |
|
|
| Slivered, packed |
1/2 cup |
400 |
| Whole |
1 ounce |
165 |
| Beans, dry: |
|
|
| Black, Great Northern, lima, pea (navy),
pinto |
1/2 cup |
115 |
| Red kidney, canned, solids and liquids |
1/2 cup |
115 |
| Black-eyed peas, dry, cooked, (with residual
cooking liquid) |
1/2 cup |
95 |
| Cashew nuts, salted: |
|
|
| Dry roasted |
1/2 cup
1 ounce |
390
165 |
| Roasted in oil |
1/2 cup
1 ounce |
375
165 |
| Coconut: |
|
|
| Raw, shredded or grated |
1 cup |
285 |
| Dried, sweetened, shredded |
1 cup |
470 |
| Macadamia nuts, roasted in oil, salted |
1/2 cup |
480 |
| Peanuts, roasted in oil, salted |
1/2 cup |
420 |
| Peanut butter |
1 tablespoon |
95 |
| Peas, split, dry, cooked |
1 cup |
230 |
| Pecans, halves |
1/2 cup |
360 |
| Pistachios, dried, shelled |
1 ounce |
165 |
| Refried beans, canned |
1/2 cup |
150 |
| Tofu |
1 piece (2-1/2 x 2-3/4 x 1 inches) |
85 |
Mixed Dishes And Fast Foods
Food
|
Amount
|
Calories
|
| Mixed Dishes |
|
|
| Beef and vegetable stew |
1 cup |
220 |
| Beef potpie, baked |
1 piece, 1/3 of 9-inch pie |
515 |
| Chicken a la king, cooked |
1 cup |
470 |
| Chicken and noodles, cooked |
1 cup |
365 |
| Chicken chow mein, canned |
1 cup |
95 |
| Chicken potpie, baked |
1 piece, 1/3 of 9 inch pie |
545 |
| Chili con carne, canned: |
|
|
| With beans |
1 cup |
340 |
| Without beans |
1 cup |
480 |
| Chop suey with beef and pork |
1 cup |
300 |
| Macaroni and cheese, canned |
1 cup |
230 |
| Quiche Lorraine |
1 slice, 1/8 of 8 inch quiche |
600 |
| Spaghetti in tomato sauce with cheese |
1 cup |
190 |
| Fast Food Entrees |
|
|
| Cheeseburger: |
|
|
| Regular |
1 sandwich |
300 |
| 4 ounce patty |
1 sandwich |
525 |
| Enchilada |
1 enchilada |
235 |
| English muffin, egg, cheese, and bacon |
1 sandwich |
360 |
| Fish sandwich: |
|
|
| Regular, with cheese |
1 sandwich |
420 |
| Large, without cheese |
1 sandwich |
470 |
| Hamburger: |
|
|
| Regular |
1 sandwich |
245 |
| 4 ounce patty |
1 sandwich |
445 |
| Pizza, cheese |
1 piece, 1/8 of 15 inch pizza |
290 |
| Roast beef sandwich |
1 sandwich |
345 |
| Taco |
1 taco |
195 |
Vegetables And Fruits
Food
|
Amount
|
Calories
|
| Vegetables |
|
|
| Asparagus, cooked or canned |
6 medium spears (1/2 cup cut spears) |
20 |
| Bamboo shoots, canned |
1 cup |
25 |
| Beans: |
|
|
| Lima, green, cooked or canned |
1/2 cup |
90 |
| Snap, green, wax or yellow, cooked or canned |
1/2 cup |
15 |
| Bean sprouts |
1 cup |
25 |
| Beets, cooked or canned |
1/2 cup, diced, sliced, or small whole |
30 |
| Beet greens, cooked |
1/2 cup |
15 |
| Broccoli, cooked |
1/2 cup chopped (3 stalks, 4-1/2 to 5 inches
long) |
25 |
| Brussels sprouts, cooked |
1/2 cup (4 sprouts, 1-1/4 to 1-1/2 inches
in diameter) |
25 |
| Cabbage: |
|
|
| Raw: |
1/2 cup, shredded, chopped, or sliced |
10 |
| Coleslaw, with mayonnaise |
1/2 cup |
85 |
| Coleslaw, with mayonnaise-type salad dressing |
1/2 cup |
60 |
| Cooked |
1/2 cup |
15 |
| Carrots: |
|
|
| Raw |
1 carrot (7-1/2 inches long, 1-1/8 inches
in diameter) |
30 |
| Cooked or canned |
1/2 cup |
25 |
| Cauliflower, cooked |
1/2 cup flower buds |
15 |
| Celery: |
|
|
| Raw |
3 inner stalks, 5 inches long |
10 |
| Cooked |
1/2 cup, diced |
10 |
| Chard, cooked |
1/2 cup |
15 |
| Chicory, raw |
1/2 cup, 1/2 inch pieces |
5 |
| Chives, raw |
1 tablespoon |
trace |
| Collards, cooked |
1/2 cup |
25 |
| Corn: |
|
|
| On cob, cooked |
1 ear (5 inches long, 1-3/4 inches in diameter) |
70 |
| Kernels, cooked or canned |
1/2 cup |
70 |
| Cream style |
1/2 cup |
105 |
| Cress, garden, cooked |
1/2 cup |
15 |
| Cucumbers, raw, pared |
6 center slices, 1/8 inch thick |
5 |
| Dandelion greens, cooked |
1/2 cup |
15 |
| Eggplant, cooked |
1/2 cup, diced |
20 |
| Endive, raw |
1/2 cup, small pieces |
5 |
| Kale, cooked |
1/2 cup |
20 |
| Kohlrabi, cooked |
1/2 cup |
20 |
| Lettuce, raw |
2 large leaves
1/2 cup, shredded or chopped
1 wedge, 1/6 of head |
5
5
10 |
| Mushrooms, canned |
1/2 cup |
20 |
| Mustard greens, cooked |
1/2 cup |
15 |
| Okra, cooked |
1/2 cup, pods
1/2 cup, sliced |
35
25 |
| Onions: |
|
|
| Young, green, raw |
2 medium or 6 small, without tops
1 tablespoon, chopped |
15
5 |
| Mature, raw |
1 tablespoon, chopped |
5 |
| Mature, cooked |
1/2 cup |
30 |
| Parsley, raw |
1 tablespoon, chopped |
trace |
| Parsnips, cooked |
1/2 cup, diced
1/2 cup, mashed |
50
70 |
| Peas, cooked or canned |
1/2 cup |
65 |
| Peppers, green: |
|
|
| Raw |
1 ring, 1/4 inch thick
1 tablespoon, chopped |
trace
trace |
| Cooked |
1 medium (2-3/4 inches long, 1/2 inches in
diameter) |
15 |
| Potatoes: |
|
|
| Baked |
1 potato (4-3/4 inches long, 2-1/3 inches
in diameter) |
145 |
| Boiled |
1 potato (2-1/2 inches in diameter)
1 cup, diced |
90
55 |
| Chips |
10 chops (1-3/4 x 2-1/2 inches) |
115 |
| French Fried: |
|
|
| - Cooked in deep fat |
10 pieces (3-1/2 to 4 inches long) |
215 |
| - Frozen, oven heated |
10 pieces (3-1/2 to 4 inches long) |
170 |
| - Pan fried from raw |
1/2 cup |
230 |
| Hash browned |
1/2 cup |
175 |
| Mashed: |
|
|
- Milk added
- Milk and table fat added
- Made from granules with milk and table fat added |
1/2 cup
1/2 cup
1/2 cup |
70
100
100 |
| Au gratin |
1/2 cup |
180 |
| Scalloped without cheese |
1/2 cup |
125 |
| Salad: |
|
|
| Made with cooked salad dressing |
1/2 cup |
125 |
| Made with mayonnaise or French dressing and
eggs |
1/2 cup |
180 |
| Sticks |
1/2 (3/4 to 2-3/4 inches long) |
95 |
| Pumpkin, canned |
1/2 cup |
40 |
| Radishes, raw |
5 medium |
5 |
| Rutabagas, cooked |
1/2 cup, diced or sliced |
30 |
| Sauerkraut, canned |
1/2 cup |
20 |
| Spinach, cooked or canned |
1/2 cup |
25 |
| Squash: |
|
|
| Summer, cooked |
1/2 cup |
15 |
Winter, baked
Winter, boiled |
1/2 cup, mashed
1/2 cup, mashed |
65
45 |
| Sweet potatoes: |
|
|
| Baked in skin |
1 potato (5 inches long, 2 inches in diameter) |
160 |
| Candied |
1/2 potato (2-1/2 inches long) |
160 |
| Canned |
1/2 cup, mashed |
140 |
| Tomatoes: |
|
|
| Raw |
1 tomato (2-2/5 inches in diameter) |
20 |
| Cooked or canned |
1/2 cup |
30 |
| Tomato juice, canned |
1/2 cup |
25 |
| Tomato juice cocktail, canned |
1/2 cup |
25 |
| Turnips: |
|
|
| Raw |
1/2 cup, cubed or sliced |
20 |
| Cooked |
1/2 cup, diced |
20 |
| Turnip greens, cooked |
1/2 cup |
15 |
| Vegetable juice cocktail |
1/2 cup |
20 |
| Watercress, raw |
10 sprigs |
5 |
| Fruits And Fruit Juices |
|
|
| Apples: |
|
|
| Raw |
1 medium (2-3/4 inches in diameter, about
1/3 pound) |
80 |
| Apple juice, canned |
1/2 cup |
60 |
| Applesauce: |
|
|
| Sweetened |
1/2 cup |
115 |
| Unsweetened |
1/2 cup |
50 |
| Apricots: |
|
|
| Raw |
3 (about 12 per pound as purchased) |
55 |
| Canned: |
|
|
| - Water pack |
1/2 cup, halves and liquid |
45 |
| - Heavy syrup pack |
1/2 cup, halves and syrup |
110 |
| - Dried, cooked, unsweetened |
1/2 cup, fruit and juice |
105 |
| Avocados: |
|
|
| California varieties |
1/2 of a 10 ounce avocado (3-1/8 inches in
diameter) |
190 |
| Florida varieties |
1/2 of a 16 ounce avocado (3-5/8 inches in
diameter) |
205 |
| Bananas, raw |
1 banana (6 to 7 inches long, about 1/3 pound)
1 banana (8 to 9 inches long, about 2/5 pound) |
85
100 |
| Berries: |
|
|
| Blackberries, raw |
1/2 cup |
40 |
| Blueberries: |
|
|
| - Fresh, raw |
1/2 cup |
45 |
| - Frozen, sweetened |
1/2 cup |
120 |
| - Frozen, unsweetened |
1/2 cup |
45 |
| Raspberries: |
|
|
| - Fresh, red, raw |
1/2 cup |
35 |
| - Frozen, red, sweetened |
1/2 cup |
120 |
| - Fresh, black, raw |
1/2 cup |
50 |
| Strawberries: |
|
|
| - Fresh, raw |
1/2 cup |
30 |
| - Frozen, sweetened |
1/2 cup, sliced |
140 |
| Cantaloupe, raw |
1/2 melon (5 inches in diameter) |
80 |
| Cherries |
|
|
| Sour: |
|
|
| - Raw, with pits |
1/2 cup |
30 |
| - Canned, water pack, pitted |
1/2 cup |
50 |
| Sweet: |
|
|
| - Raw, with pits |
1/2 cup |
40 |
| Canned: |
|
|
| - Water pack, with pits |
1/2 cup |
65 |
| - Syrup pack, with pits |
1/2 cup |
105 |
| Dates, "fresh" and dried, pitted, cut |
1/2 cup |
245 |
| Figs: |
|
|
| Raw |
3 small (1-1/2 inches in diameter, about
1/4 pound) |
95 |
| Canned, heavy syrup |
1/2 cup |
110 |
| Dried |
1 large (2 x 1 inches) |
60 |
| Fruit cocktail, canned in heavy syrup |
1/2 cup |
95 |
| Grapefruit: |
|
|
| Raw: |
|
|
| - White |
1/2 medium (3-3/4 inches in diameter)
1/2 cup sections |
45
40 |
| - Pink or red |
1/2 medium (3-3/4 inches in diameter) |
50 |
| Canned: |
|
|
| - Water pack |
1/2 cup |
35 |
| - Syrup pack |
1/2 cup |
90 |
| Grapefruit juice: |
|
|
| Raw |
1/2 cup |
50 |
| Canned: |
|
|
| - Unsweetened |
1/2 cup |
50 |
| - Sweetened |
1/2 cup |
65 |
| Frozen concentrate, diluted, ready-to-serve: |
|
|
- Unsweetened
- Sweetened |
1/2 cup
1/2 cup |
50
60 |
| Grapes, raw: |
|
|
| American type (including Concord, Delaware,
Niagara, and Scuppernong), slip skin |
1 bunch (3-1/2 x 3 inches, about 3-1/2 ounces)
1/2 cup with skins and seeds |
45
35 |
| European type (including Malaga, Muscat,
Thompson seedless, and Flame Tokay), adherent skin |
1/2 cup |
55 |
| Grape juice: |
|
|
| Bottled |
1/2 cup |
85 |
| Frozen, diluted with 3 parts water by volume |
1/2 cup |
65 |
| Honeydew melon, raw |
1 wedge (2 x 7 inches, 1/10 of melon) |
50 |
| Kiwifruit |
1 kiwi |
45 |
| Lemon juice, raw or canned |
1/2 cup
1 tablespoon |
30
5 |
| Mango |
1 medium |
135 |
| Nectarines |
1 medium |
65 |
| Oranges, raw |
1 orange (2-5/8 inches in diameter) |
65 |
| Orange juice: |
|
|
| Raw |
1/2 cup |
55 |
| Canned, unsweetened |
1/2 cup |
60 |
| Frozen concentrate, diluted, ready-to-serve |
1/2 cup |
55 |
| Papayas |
1/2 cup |
45 |
| Peaches: |
|
|
| Raw |
1 medium (2-1/2 inches in diameter, about
1/4 pound)
1/2 cup, sliced |
40
30 |
| Canned: |
|
|
| - Water pack |
1/2 cup |
40 |
| - Heavy syrup pack |
1/2 cup |
100 |
| Dried, cooked, unsweetened |
1/2 cup, 5 to 6 halves and liquid |
100 |
| Frozen, sweetened |
1/2 cup |
110 |
| Pears: |
|
|
| Raw |
1 pear (3-1/2 inches long, 2-1/2 inches in
diameter) |
100 |
| Canned: |
|
|
| - Water pack |
1/2 cup |
40 |
| - Heavy syrup pack |
1/2 cup |
95 |
| Pineapple: |
|
|
| Raw |
1/2 cup, diced |
40 |
| Canned in heavy syrup: |
|
|
| - Crushed, tidbits, or chunks |
1/2 cup |
95 |
| - Sliced |
2 small or 1 large slice and 2 tablespoons
juice |
80 |
| Pineapple juice, canned, unsweetened |
1/2 cup |
70 |
| Plantain, peeled |
1 whole |
220 |
| Plums: |
|
|
| Raw: |
|
|
| - Damson |
5 plums (1 inch in diameter, about 2 ounces) |
35 |
| - Japanese |
1 plum (2-1/8 inches in diameter, about 2-1/2
ounces) |
30 |
| Canned, syrup pack, with pits |
1/2 cup |
105 |
| Prunes: |
|
|
| Dried, cooked: |
|
|
| - Unsweetened |
1/2 cup, fruit and liquid |
125 |
| - Sweetened |
1/2 cup, fruit and liquid |
205 |
| Prune juice, canned |
1/2 cup |
100 |
| Raisins, dried |
1/2 cup, packed |
240 |
| Rhubarb, cooked, sweetened |
1/2 cup |
190 |
| Tangerines: |
|
|
| Raw |
1 medium (2-3/8 inches in diameter, about
1/4 pound) |
40 |
| Tangerine juice, canned: |
|
|
| Unsweetened |
1/2 cup |
55 |
| Sweetened |
1/2 cup |
60 |
| Watermelon, raw |
1 wedge (4 x 8 inches, about 2 pounds, including
rind) |
110 |
Breads And Cereals
Food
|
Amount
|
Calories
|
| Breads |
|
|
| Bagel |
1 bagel |
200 |
| Bread stuffing, moist |
1/2 cup |
210 |
| Bread crums |
1/2 cup |
200 |
| Cracked wheat |
1 slice (9/16 inch thick) |
65 |
| French |
1 1 inch slice |
80 |
| Pita |
1 6-1/2 inch diameter |
165 |
| Pumpernickel |
1 slice (9/16 inch thick) |
80 |
| Raisin |
1 slice (1/2 inch thick) |
65 |
| White: |
|
|
| Soft crumb: |
|
|
| -Regular slice |
1 slice (9/16 inch thick) |
70 |
| -Thin slice |
1 slice (7/16 inch thick) |
55 |
| -Firm crumb |
1 slice (7/16 inch thick) |
65 |
| Whole wheat: |
|
|
| -Soft crumb |
1 slice (9/16 inch thick) |
65 |
| -Firm crumb |
1 slice (7/16 inch thick) |
60 |
| Other Baked Goods |
|
|
| Baking powder biscuit: |
|
|
| Home recipe |
1 biscuit (2 inches in diameter) |
105 |
| Mix |
1 biscuit (2 inches in diameter) |
90 |
| Cakes, cookies, pies (see Desserts) |
|
|
| Crackers: |
|
|
| Butter |
1 cracker (2 inches in diameter) |
15 |
| Cheese |
1 cracker (2 inches in diameter) |
15 |
| Graham |
4 small or 2 medium |
55 |
| Melba toast |
1 piece |
20 |
| Saltines |
4 crackers (1-7/8 inches square) |
50 |
| Oyster |
10 crackers |
35 |
| Rye |
2 wafers (1-7/8 x 3-1/2 inches) |
45 |
| Croissant |
1 large |
235 |
| Doughnuts: |
|
|
| Cake-type, plain |
1 doughnut (3-3/4 inches in
diameter) |
165 |
| Yeast-leavened,
raised |
1 doughnut (3-3/4 inches in
diameter) |
175 |
| English muffin |
1 muffin |
140 |
| French toast |
1 slice |
155 |
| Muffins: |
|
|
| Plain |
1 muffin (3 inches in diameter) |
120 |
| Blueberry |
1 muffin (2-3/8 inches in diameter) |
110 |
| Bran |
1 muffin (2-5/8 inches in diameter) |
105 |
| Corn |
1 muffin (2-3/8 inches in diameter) |
125 |
| Pancakes (griddle cakes): |
|
|
| Wheat (home recipe
or mix) |
1 cake (4 inches in diameter) |
60 |
| Buckwheat (with
buckwheat pancake mix) |
1 cake (4 inches in diameter) |
55 |
| Pizza (cheese) |
1 slice (5-1/3 inches or 1/8
of a 13-3/4 inch pie) |
155 |
| Popcorn, with oil and salt |
1 cup |
40 |
| Pretzels: |
|
|
| Dutch, twisted |
1 pretzel |
60 |
| Stick |
5 regular (3-1/8 inches long)
or 10 small (2-1/4 inches long) |
10 |
| Rolls: |
|
|
| Danish pastry, plain |
1 pastry (4-1/2 inches in diameter) |
275 |
| Hamburger or frankfurter |
1 roll (16 per pound) |
120 |
| Hard, round or rectangular |
1 roll (9 per pound) |
155 |
| Plain, pan |
1 roll (16 per pound) |
85 |
| Toaster pastry |
1 pastry |
210 |
| Tortillas, corn |
1 tortilla |
65 |
| Waffles |
1 waffle (7 inches in diameter) |
210 |
| Cereals and Grain Products |
|
|
| Bran: |
|
|
| Flakes (40 percent
bran) |
1 ounce (about 4/5 cup) |
85 |
| Flakes with raisins |
1 ounce (about 3/5 cup) |
80 |
| Corn: |
|
|
| Chips |
1 ounce |
155 |
| Puffed, presweetened |
1 ounce (about 1 cup) |
115 |
| Shredded |
1 ounce (about 1-1/6 cup) |
110 |
| Flakes |
1 ounce (about 1-1/6 cup) |
110 |
| Flakes, sugar coated |
1 ounce (about 2/3 cup) |
110 |
| Corn grits, degermed, cooked |
3/4 cup |
95 |
| Farina, cooked, quick-cooking |
3/4 cup |
80 |
| Macaroni, cooked |
3/4 cup |
115 |
| Noodles, cooked |
3/4 cup |
150 |
| Oats: |
|
|
| Puffed |
1 ounce (about 1-1/6 cups) |
115 |
| Puffed, sugar coated |
1 ounce (about 4/5 cup) |
115 |
| Oatmeal or rolled oats, cooked |
3/4 cup |
100 |
| Rice: |
|
|
| Cooked, instant,
white and brown |
3/4 cup |
135 |
| Flakes |
1 ounce (about 1 cup) |
110 |
| Puffed |
1 ounce (about 2 cups) |
115 |
| Puffed, presweetened |
1 ounce (about 2/3 cup) |
110 |
| Shredded |
1 ounce (about 1-1/8 cups) |
115 |
| Spaghetti, cooked |
3/4 cup |
115 |
| Wheat: |
|
|
| Puffed |
1 ounce (about 1-7/8 cups) |
105 |
| Puffed, presweetened |
1 ounce (about 4/5 cup) |
105 |
| Rolled, cooked |
3/4 cup |
135 |
| Shredded, plain
(long, round, or bite-size) |
1 ounce (1 large biscuit or
1/2 cup bite-size) |
100 |
| Flakes |
1 ounce (about 1 cup) |
100 |
| Wheat flour: |
|
|
| Whole wheat |
3/4 cup, stirred |
300 |
| All-purpose |
3/4 cup, sifted |
345 |
| Wheat germ |
1 tablespoon |
35 |
Fats, Oils, And Related Products
Food
|
Amount
|
Calories
|
| Butter or margarine |
1 tablespoon
1 pat (1 inch square, 1/3 inch thick) |
100
35 |
| Margarine, whipped |
1 tablespoon
1 pat (1-1/4 inches square, 1/3 inch thick) |
35
70 |
| Cooking fats |
|
|
| Vegetable |
1 tablespoon |
110 |
| Lard |
1 tablespoon |
115 |
| Salad or cooking oils |
1 tablespoon |
120 |
| Regular salad dressings: |
|
|
| French |
1 tablespoon |
65 |
| Blue cheese |
1 tablespoon |
75 |
| Home-cooked, boiled |
1 tablespoon |
25 |
| Italian |
1 tablespoon |
85 |
| Mayonnaise |
1 tablespoon |
100 |
| Salad dressing, commercial,
plain (mayonnaise type) |
1 tablespoon |
65 |
| Russian |
1 tablespoon |
75 |
| Thousand Island |
1 tablespoon |
80 |
| Low calorie salad dressings: |
|
|
| French |
1 tablespoon |
15 |
| Italian |
1 tablespoon |
10 |
| Thousand Island |
1 tablespoon |
25 |
Sugars, Sweets, And Related Products
Food
|
Amount
|
Calories
|
| Candy |
|
|
| Caramels |
1 ounce (3 medium caramels) |
115 |
| Chocolate creams |
1 ounce (2 to 3 pieces, 35 to
a pound) |
125 |
| Chocolate, milk, sweetened |
1-ounce bar |
145 |
| Chocolate, milk, sweetened, with almonds |
1-ounce bar |
150 |
| Chocolate mints |
1 ounce (1 to 2 mints, 20 to
a pound) |
115 |
| Fondant: |
|
|
| Candy corn |
1 ounce (20 pieces) |
105 |
| Mints |
1 ounce (3 mints, 1-1/2 inches
in diameter) |
105 |
| Fudge, vanilla or chocolate: |
|
|
| Plain |
1 ounce
1 inch cube |
115
85 |
| With nuts |
1 ounce
1 inch cube |
120
90 |
| Gumdrops |
1 ounce (about 2-1/2 large or
20 small) |
100 |
| Hard candy |
1 ounce (3 to 4 candy balls,
3/4 inch in diameter) |
110 |
| Jellybeans |
1 ounce (10 beans) |
105 |
| Marshmallows |
1 ounce (4 marshmallows, 63
to a pound) |
90 |
| Peanut brittle |
1 ounce (1-1/2 pieces, 2-1/2
x 1-1/4 x 3/8 inch) |
120 |
| Syrup, Honey, Molasses |
|
|
| Chocolate syrup: |
|
|
| Thin type |
1 tablespoon |
45 |
| Fudge type |
1 tablespoon |
60 |
| Honey, strained or extracted |
1 tablespoon |
65 |
| Molasses, cane, light |
1 tablespoon |
50 |
| Syrup, table blends |
1 tablespoon |
55 |
| Cranberry sauce, canned |
|
|
| sweetened |
1 tablespoon |
25 |
| Jam, preserves |
1 tablespoon |
55 |
| Jelly, marmalade |
1 tablespoon |
50 |
| Sugar, white, granulated, or brown (packed) |
1 teaspoon |
15 |
Soups
Food
|
Amount
|
Calories
|
| Bean with pork |
1 cup |
170 |
| Beef noodle |
1 cup |
65 |
| Bouillon, broth and consomme |
1 cup |
30 |
| Chicken gumbo |
1 cup |
55 |
| Chicken noodle |
1 cup |
60 |
| Chicken with rice |
1 cup |
50 |
| Clam chowder, Manhattan |
1 cup |
80 |
| Cream of asparagus |
|
|
| With water |
1 cup |
65 |
| With milk |
1 cup |
145 |
| Cream of chicken |
|
|
| With water |
1 cup |
135 |
| With milk |
1 cup |
180 |
| Cream of mushroom |
|
|
| With water |
1 cup |
135 |
| With milk |
1 cup |
215 |
| Minestrone |
1 cup |
105 |
| Oyster stew (frozen) |
|
|
| With water |
1 cup |
120 |
| With milk |
1 cup |
200 |
| Tomato |
|
|
| With water |
1 cup |
90 |
| With milk |
1 cup |
170 |
| Vegetable with beef broth |
1 cup |
80 |
Desserts
Food
|
Amount
|
Calories
|
| Apple betty |
1/2 cup |
160 |
| Brownie, with nuts |
1 piece (1-3/4 inches square,
7/8 inch thick) |
90 |
| Cakes |
|
|
| Angel cake |
1 slice (2-1/2 inches, 1/12
of a 9-3/4 inch round cake) |
135 |
| Butter cakes: |
|
|
| Plain, without icing |
1 piece (3 x 3 x 2 inches)
1 cupcake (2-3/4 inches in diameter) |
315
115 |
| Plain, with chocolate icing |
1 slice (1-3/4 inches, 1/16
of a 9-inch round layer cake)
1 cupcake (2-3/4 inches in diameter) |
240
170 |
| Chocolate, with chocolate icing |
1 slice (1-3/4 inches, 1/16
of a 9 inch round layer cake) |
235 |
| Cheesecake |
1 slice (1/12 of cake) |
280 |
| Fruitcake, dark |
1 piece (2 x 1/2 x 1/4 inches) |
55 |
| Gingerbread |
1 piece (2-3/4 x 2-3/4 x 1-3/8
inches) |
175 |
| Pound cake, old fashioned |
1 piece (3-1/2 x 3 x 1/2 inches) |
140 |
| Sponge cake |
1 slice (1-7/8 inches, 1/16
of a 9-3/4 inch round cake) |
145 |
| Cookies |
|
|
| Chocolate chip |
1 cookie (2-1/3 inches in diameter,
1/2 inch thick) |
50 |
| Figbar, small |
1 figbar |
50 |
| Oatmeal with raisins |
1 cookie |
60 |
| Peanut butter |
1 cookie |
60 |
| Sandwich, chocolate or vanilla |
1 cookie (1-3/4 inches in diameter,
3/8 inch thick) |
50 |
| Sugar |
1 cookie (2-1/4 inches in diameter) |
35 |
| Vanilla wafer |
1 cookie (1-3/4 inches in diameter) |
20 |
| Custard, baked |
1/2 cup |
150 |
| Fruit ice |
1/2 cup |
125 |
| Gelatin desserts, ready-to-serve |
|
|
| Plain |
1/2 cup |
70 |
| Fruit added |
1/2 cup |
80 |
| Ice cream, plain |
|
|
| Regular |
1/2 cup |
130 |
| Rich |
1/2 cup |
165 |
| Ice milk |
|
|
| Hardened |
1/2 cup |
100 |
| Soft serve |
1/2 cup |
135 |
| Pies |
|
|
| Apple |
1 slice (3-1/2 inches, 1/8 of
a 9 inch pie) |
300 |
| Blueberry |
1 slice (3-1/2 inches, 1/8 of
a 9 inch pie) |
285 |
| Cherry |
1 slice (3-1/2 inches, 1/8 of
a 9 inch pie) |
310 |
| Chocolate meringue |
1 slice (3-1/2 inches, 1/8 of
a 9 inch pie) |
285 |
| Coconut custard |
1 slice (3-1/2 inches, 1/8 of
a 9 inch pie) |
270 |
| Custard |
1 slice (3-1/2 inches, 1/8 of
a 9 inch pie) |
250 |
| Lemon meringue |
1 slice (3-1/2 inches, 1/8 of
a 9 inch pie) |
270 |
| Mince |
1 slice (3-1/2 inches, 1/8 of
a 9 inch pie) |
320 |
| Peach |
1 slice (3-1/2 inches, 1/8 of
a 9 inch pie) |
300 |
| Pecan |
1 slice (3-1/2 inches, 1/8 of
a 9 inch pie) |
430 |
| Pumpkin |
1 slice (3-1/2 inches, 1/8 of
a 9 inch pie) |
240 |
| Raisin |
1 slice (3-1/2 inches, 1/8 of
a 9 inch pie) |
320 |
| Rhubarb |
1 slice (3-1/2 inches, 1/8 of
a 9 inch pie) |
300 |
| Strawberry |
1 slice (3-1/2 inches, 1/8 of
a 9 inch pie) |
185 |
| Popsicle |
1 3-ounce popsicle |
70 |
| Prune whip |
1/2 cup |
70 |
| Puddings |
|
|
| Cornstarch, vanilla |
1/2 cup |
140 |
| Chocolate, from a mix |
1/2 cup |
160 |
| Rennet desserts, ready-to-serve |
1/2 cup |
115 |
| Tapioca cream |
1/2 cup |
110 |
| Sherbet |
1/2 cup |
130 |
Beverages*
Food
|
Amount
|
Calories
|
| Carbonated beverages |
|
|
| Ginger ale |
8-ounce glass
12-ounce can or bottle |
75
115 |
| Cola-type |
8-ounce glass
12-ounce can or bottle |
95
145 |
| Fruit-flavored soda |
8-ounce glass
12-ounce can or bottle |
115
170 |
| Root beer |
8-ounce glass
12-ounce can or bottle |
100
150 |
| Alcoholic beverages |
|
|
| Beer, 3.6 percent alcohol by weight |
8-ounce glass |
100 |
| Whisky, gin, rum, vodka: |
|
|
| 100-proof |
1 jigger (1-1/2 onces) |
125 |
| 90-proof |
1 jigger (1-1/2 onces) |
110 |
| 86-proof |
1 jigger (1-1/2 onces) |
105 |
| 80-proof |
1 jigger (1-1/2 onces) |
95 |
| Wines: |
|
|
| Table wines (Chablis, claret,
Rhine wine, and sauterne) |
1 wine glass (about 3-1/2 ounces) |
85 |
| Dessert wines (muscatel, port,
sherry, and Tokay) |
1 wine glass (about 3-1/2 ounces) |
140 |
| Fruit drinks, canned: |
|
|
| Apricot nectar |
1/2 cup |
70 |
| Cranberry juice coctail, canned |
1/2 cup |
80 |
| Grape drink |
1/2 cup |
70 |
| Lemonade, frozen concentrate, sweetened, diluted,
ready-to-serve |
1/2 cup |
55 |
| Orange-apricot juice drink |
1/2 cup |
60 |
| Peach nectar |
1/2 cup |
60 |
| Pear nectar |
1/2 cup |
65 |
| Pineapple-grapefruit juice drink |
1/2 cup |
70 |
| Pineapple-orange juice drink |
1/2 cup |
70 |
*Not including milk beverages and fruit juice
|
Miscellaneous
Food
|
Amount
|
Calories
|
| Boullion cube |
1 cube, 1/2 inch |
5 |
| Olives |
|
|
| Green |
5 small, 3 large, or 2 giant |
15 |
| Ripe |
3 small, or 2 large |
15 |
| Pickles, cucumber |
|
|
| Dill |
1 pickle (4 inches long, 1-3/4
inches in diameter) |
15 |
| Sweet |
1 pickls (2-1/2 inches long,
3/4 inches in diameter) |
20 |
| Popcorn, popped (with oil and salt added) |
1 cup large kernels |
40 |
| Relishes and sauces |
|
|
| Chili sauce, tomato |
1 tablespoon |
15 |
| Tomato catsup |
1 tablespoon |
15 |
| Gravy |
2 tablespoons |
35 |
| White sauce, medium (1 cup milk, 2 tablespoons
fat, and 2 table spoons flour) |
1/2 cup |
200 |
| Cheese sauce, medium (white sauce with 2 tablespoons
grated cheese per cup) |
1/2 cup |
205 |
| |
|
|
References
Bray, G. A., ed. 1975. Obesity in Perspective. Vol.
2.2. part I. Fogarty International Center Series of Preventive
Med. (NIH) 75-708. Washington, DC:USDHEW.
Food & Your Weight. 1977. HGB 74. Washington, DC:
USDA, ARA.
The National Research Council. 1988. Recommended Dietary
Allowances, 9th rev. ed. Washington, DC: National Academy
of Sciences.
For more information,
call your county Extension office. Look in your telephone directory
under your county's name to find the number.
For more information, contact your county Extension office. Visit http://www.aces.edu/counties or look in your telephone directory under your county's name to find contact information.
Issued in furtherance of Cooperative Extension work in agriculture and
home economics, Acts of May 8 and June 30, 1914, and other related
acts, in cooperation with the U.S. Department of Agriculture. The Alabama
Cooperative Extension System (Alabama A&M University and Auburn
University) offers educational programs, materials, and equal
opportunity employment to all people without regard to race, color,
national origin, religion, sex, age, veteran status, or disability.
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