Food Nutrition Chart


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Skim the Food Nutrition Chart below to see how many calories 
and how much fat your foods, meals, and snacks contain.


 Beverages (alcoholic)
  Food Portion Fat Cal
  Beer 12 oz (355 ml) 0 150
  Beer, light 12 oz (355 ml) 0 100
  Brandy 1 oz (30 ml) 0 70
  Eggnog 8 oz (240 ml) 19 335
  Port, vermouth 4 oz (120 ml) 0 155
  Rum 1.5 oz (44 ml) 0 140
  Whiskey 1.5 oz (44 ml) 0 130
  Wine, white, rosé 4 oz (120 ml) 0 85-105
Beverages (nonalcoholic)
  Food Portion Fat Cal
  Carbonated soft drinks 8 oz (240 ml) 0 80
  Chocolate milk 8 oz (240 ml) 10.5 200
  Cocoa 8 oz (240 ml) 11 75
  Coffee, black 8 oz (240 ml) 0 1
  Coffee with cream & sugar (1 tsp each) 8 oz (240 ml) 3 45
  Tea 8 oz (240 ml) 0 1
Cereals, Cereal Products
  Food Portion Fat Cal
  Cornbread or muffins, enriched 2 6 220
  Raisin bread, enriched 2 slices 1.5 130
  Rye bread, American 2 slices 0.6 110
  White bread, enriched 2 slices 1.5 120
  Whole-wheat bread 2 slices 1.5 110
  Rolls, sweet 1 3 320
  Cornflakes 1 cup (240 ml) 0.1 100
  Crackers, graham 2 1.0 60
  Saltines 2 1.5 50
  Macaroni, cooked 1/2 cup (120 ml) 0.3 70
  Noodles, cooked 1 cup (240 ml) 2 150
  Oats, cooked 1 cup (240 ml) 1 75
  Pancakes, wheat 2 cakes 6 150
  Popcorn, popped 1 cup (240 ml) 0.8 60
  Pretzels Handful 1 110
  Rice, cooked 1/2 cup (120 ml) 0.1 100
  Spaghetti with tomato sauce 1 cup (240 ml) 7 220
  Tapioca, cooked 1/2 cup (120 ml) 4 130
  Waffles, baked (frozen or mix) 1 waffle 4-8 225
  Wheat germ 1 oz (28 g) 3.5 120
Confections
  Food Portion Fat Cal
  Chocolate 1 oz (28 g) 16 150
  Fudge 1 piece 5 120
  Honey 1 tbsp (15 ml) 0 65
  Jams 1 tbsp (15 ml) 0 55
  Jellies 1 tbsp (15 ml) 0 50
  Molasses 1 tbsp (15 ml) 0 50
  Syrup (chiefly corn syrup) 1 tbsp (15 ml) 0 60
  Sugar, maple 1 tbsp (15 ml) 0 55
  Sugar, cane or beet 1 tbsp (15 ml) 0 50
Dairy Products, Eggs
  Food Portion Fat Cal
  Cheese, chedder 1 oz (28 g) 9.5 115
  Cheese, cottage 4 oz (120 ml) 5 100
  Cheese, cream 2 tbsp (30 ml) 10 100
  Cheese, Parmesan 1 oz (28 g) 8.5 110
  Cheese, Roquefort 1 oz (28 g) 8 105
  Cheese, Swiss 1 oz (28 g) 8 105
  Cream, light 1 tbsp (15 ml) 3 30
  Cream, heavy or whipping 1 tbsp (15 ml) 5.5 50
  Eggs, whole 1 medium 5 75
  Egg white, raw 1 medium 0 15
  Egg yolk, raw 1 medium 5 60
  Milk, pasteurized, whole 8 oz (240 ml) 8.5 165
  Buttermilk, cultured 8 oz (240 ml) 0.4 80
  Milk, canned, evaporated, unsweetened 4 oz (120 ml) 10 140
  Milk, condensed, sweetened 4 oz (120 ml) 14 480
  Milk, nonfat 8 oz (240 ml) 0.4 80
  Ice cream 4 oz (120 ml) 9-13 155-225
  Sherbet 4 oz (120 ml) 2-3 135
  Yogurt, low fat 8 oz (240 ml) 2 61
  Yogurt, regular 8 oz (240 ml) 8.5 152
Fats, Oils
  Food Portion Fat Cal
  Butter 1 tbsp (15 ml) 4 35
  Mayonnaise 1 tbsp (15 ml) 11 100
  Olive oil 1 tbsp (15 ml) 12 125
  Peanut butter 1 tbsp (15 ml) 8 85
Fruit, Fruit Juices
  Food Portion Fat Cal
  Apple 1 medium 0.8 60-90
  Apple juice, fresh 8 oz (240 ml) 0 120
  Applesauce, sweetened 4 oz (120 ml) 0 80
  Apricots 1 medium 0 18
  Avocados, fresh 1/2 18 190
  Banana 1 (about 16 in., or 15 cm) 0 94
  Blackberries, fresh 1/2 cup (120 ml) 0.6 40
  Blueberries, fresh 1/2 cup (120 ml) 0.4 45
  Cantaloupe, fresh 1/2 0.2 40
  Cherries, canned, sweetened 1/2 cup (120 ml) 0.2 100
  Cranberry sauce 2 tbsp (30 ml) 0 60
  Dates, dried, pitted 5 0.2 100
  Fruit cocktail, canned 4 oz (120 ml) 0.2 90
  Grapes, fresh 20 0.8 45
  Grape juice 4 oz (120 ml) 0 80
  Grapefruit 1/2 (4 1/4 in., or 11 cm) 0.1 75
  Grapefruit juice, fresh 4 oz (120 ml) 0.2 45
  Lemons, fresh 1 (2 in., or 5 cm) 0 30
  Olives, green or ripe 5 large 2.5/4 20/35
  Oranges, fresh 1 (3 in., or 7.6 cm) 0.1 70
  Orange juice, fresh 4 oz (120 ml) 0.3 55
  Peaches, fresh 1 (2 1/2 in., or 6 cm) 0.1 45
  Peaches, canned, sweeted 2 halves 0.2 85
  Pear 1 medium 0.7 95
  Pineapple, canned, sweetened 1/2 cup (120 ml) 0.2 100
  Pineapple juice, canned 4 oz (120 ml) 0.1 60
  Plum 1 medium 0.1 30
  Prunes, dried, uncooked 4 large 0.3 110
  Raisins, dried 1/4 cup (60 ml) 0.1 100
  Raspberries, fresh 1/2 cup (120 ml) 0.5 50
  Strawberries, fresh 10 large 0.5 35
  Strawberries, frozen, sweetened 1/2 cup (120 ml) 0.2 125
  Sorbet 1/2 cup (120 ml) 0.2 110
Meat, Poultry
  Food Portion Fat Cal
  Bacon (medium fat), cooked 2 strips 9 100
  Beef (medium fat), hamburger, cooked 4 oz (114 g) 15 225
  Beef, rib roast, cooked 3 oz (85 g) 33 335
  Beef, sirloin, cooked 3 oz (85 g) 27 330
  Beef, canned, corned 4 oz (114 g) 11 240
  Beef, liver, fried 3 oz (85 g) 9 200
  Chicken, fried 4 oz (114 g) 9 275
  Chicken, roasted 4 oz (114 g) 3 170
  Chicken, liver 3 oz (85 g) 15 235
  Ham, baked 3 oz (85 g) 19 250
  Ham, canned, spiced 3 oz (85 g) 21 245
  Lamb (medium fat), leg roast 3 oz (85 g) 6 160
  Lamb, rib chop 1 15 230
  Pork (see also bacon and ham), medium fat 3 oz (85 g) 24 310
  Pork, loin or chops 1 24.5 300
  Turkey, light and dark 3 oz (85 g) 3.5/7 150/170
  Veal 3 oz (85 g) 9.5 180
  Venison 3 oz (85 g) 2.5 120
Nuts
  Food Portion Fat Cal
  Almonds 15 8 100
  Brazil nuts 5 12 100
  Cashews, roasted or cooked 10 14 200
  Peanuts, roasted 30 14 165
  Pecans 1 tbsp (15 ml) 5 52
  Walnuts 2 tbsp (30 ml) 10 95
Seafood
  Food Portion Fat Cal
  Clams 4 oz (114 g) 0.8 80
  Cod 4 oz (114 g) 6 180
  Crab, canned or cooked 4 oz (114 g) 2 100
  Flounder 4 oz (114 g) 7 180
  Frog legs, fried 4 legs 28 418
  Haddock 4 oz (114 g) 7 180
  Halibut 4 oz (114 g) 8 200
  Lobster 12 oz (340 g) 5 300
  Oysters 5-8 medium 2 80
  Salmon, Pacific, cooked 4 oz (114 g) 7 180
  Salmon, canned 4 oz (114 g) 7 190
  Sardines, canned in oil 5 medium 9 180
  Scallops, fried 4 oz (114 g) 10 200
  Shrimp, canned 3 oz (85 g) 0.9 100
  Trout (brook/lake) 4 oz (114 g) 10-13 210-290


The Food Nutrition Chart above is a resource you can bookmark and come back to in order to better understand where your major calorie and fat consumption are coming from, where to cut back, and what foods yield more energy with fewer calories and lower fat.

Click here to learn the best foods to help keep your body lean and healthy and which foods are Energizers versus Energy Zappers. Also find information on the best ways to burn fat on the Body Composition and Cardiovascular Fitness pages.

Thank you for visiting the Food Nutrition Chart page!


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