In the Super Size Me article in the August issue of Natural Champion, we printed a chart of caloric expenditure of various activities. While such a chart is, at best, only a guideline, and variables such as state of physical conditioning, lean mass to body fat ratio, general state of health, and some other factors, come into play, this type of information is valuable in assessing nutrition and workout protocols. However, as Natural Champion reader and my good long distance friend (he’s from India) SV points out, it would be helpful to furnish some information about the caloric content of foods to accompany a calorie expenditure chart.
So, SV, thanks for the input…and here, in alphabetical order is a listing of foods (including some not-so nutritious items such as beer, potato chips, and doughnuts to allow for a more representative sampling) with approximate calorie content:
One thing to keep in mind: As noted in the June issue of Natural Champion’s Natural Nutrition column entitled ‘All Calories Are Not Created Equal’, all calories are not the same, in terms of nutrient content. If you missed that article, we suggest you read it to get a clearer picture of the role of calories in nutrition and human performance.
FOOD SERVING SIZE CALORIES
All-Bran Cereal 1 oz 70
Angel Food Cake 1 piece 125
Apple 1 125
Apple Pie 1/8 pie 300
Asparagus 4 15
Avocado 1 305
Bagel – plain 1 200
Banana 1 105
Beef Sirloin Steak 3 oz 240
Beef Ground 3 oz 220
Beef Roast 3 oz 205
Beer 12 fl. oz. 150
Beer Light 12 fl. oz 95
Black Beans Cooked 1 cup 225
Blackberries 1 cup 75
Bran Muffin 1 140
Bread - wheat 1 slice 65
Bread – white 1 slice 65
Broccoli 1 cup 50
Butter 1 tbsp 100
Cantaloupe 1 /2 95
Carrots 1 cup 70
Carrot Cake w/topping 1 slice 385
Cashews 1 oz 165
Catsup 1 tbsp 15
Cauliflower 1 cup 35
Cheddar Cheese 1 oz 115
Cheerios Cereal 1 cup 110
Cheeseburger 4 oz patty 525
Cheesecake 1 piece 280
Cherry Pie 1 piece 410
Chicken Noodle Soup 1 cup 75
Chicken Breast Fried 5 oz 365
Chicken Drumstick Fried 2.5 oz 195
Chicken Breast Roasted 3 oz 140
Chicken Drumstick Roasted 1.5 oz 75
Chocolate Chip Cookies 4 180
Coffee Creamer 1 tbsp 30
Cola 12 oz 160
Cola Diet 12 oz 0
Corn Chips 1 oz 155
Corn 1 cup 135
Cottage Cheese Low fat 1 cup 205
Cottage Cheese Non fat 1 cup 120
Doughnut Glazed 1 235
Egg – Fried or Scrambled 1 90
Egg – Boiled or Poached 1 80
Flounder or Sole Baked 3 oz. 120
Granola Cereal 1 oz 125
Grapefruit 1/2 40
Grapefruit Juice 1 cup 95
Grape Nuts Cereal 1 oz 100
Green Beans 1 cup 65
Grits 1 packet 80
Hamburger 4 oz.patty 1 445
Ice Cream – Vanilla 1 cup 270
Jellies, Jams, Preserves 1 tbsp 50
Lettuce 1 cup 5
Lima Beans – Cooked 1 cup 190
Macaroni – Cooked 1 cup 190
Margarine 1 tbsp 50
Mayonnaise – Light 1 tbsp 35
Mayonnaise – Regular 1 tbsp 100
Milk Chocolate 1 oz 145
Milk - Low Fat 1 cup 100
Milk 2 % 1 cup 120
Milk – Whole 1 cup 150
Oatmeal – plain 1 packet 100
Oatmeal – instant – flavored 1 packet 150
Orange juice 1 cup 110
Orange 1 60
Pancake 1 small 60
Processed Cheese - American 1 oz 105
Peas 1 cup 115
Peach 1 35
Peanut Butter 1 tbsp 95
Pecans 1 oz 160
Peanuts 1 cup 71
Pecan Pie 1 piece 575
Pizza Cheese 1 slice 290
Pork chop – broiled 2.5 oz 165
Potato Chips 10 105
Potato - Baked – without skin 1 potato 145
Potato – Baked with skin 1 potato 220
Potato – mashed 1 cup 235
Potato – French fried 10 strips 160
Raisins 1 packet 40
Raisin Bran 1 oz 90
Red Kidney Beans 1 cup cooked 230
Rice – Brown 1 cup cooked 230
Rice – White Instant 1 cup 200
Rolls – Dinner 1 roll 85
Salmon 3 oz 140
Shrimp 3 oz 100
Shrimp – Fried 3 oz 200
Spaghetti – Cooked 1 cup 190
Spinach 1 cup 10
Shake – Chocolate 10 oz 335
Strawberries 1 cup 45
Sweet Potato – peeled 1 potato 115
Syrup (maple) 2 tbsp 122
Taco 1 195
Tomato 1 25
Trout – Broiled 3 oz 175
Tuna Salad 1 cup 375
Tuna – Canned in Water 3 oz 135
Turkey - Deli 1 oz 40
Turkey – Dark Meat - Roasted 1 oz 55
Turkey – Light Meat - Roasted 1 oz 53
Yogurt – Low Fat 8 oz 145
Yogurt – Non fat 8 oz 125
The above is obviously not a complete list of all the foods but should cover enough ground to give you a good guideline. For additional information, you might consult the United States Department of Agriculture publication “Nutritive Value of Foods”.
