Food Item

Serving Size

Calories

% Calories From Fat

Dairy Products & Eggs

Butter

1 T

102

99

Cheese:

Cheddar

3 oz

342

72

Cottage cheese, 2%

half cup

102

20

Cream

3 oz

300

88

Mozzarella, part skim

3 oz

215

55

Parmesan

3 T

70

70

Swiss

3 oz

321

70

Cream, half & half

3 T

60

76

Egg

1 large

80

62

Milk, cow’s:

Whole milk, 4% fat

1 cup

150

55

Low fat, 1% fat

1 cup

144

-21

Milk, goat’s

1 cup

168

54

Yogurt, whole milk, plain

1 cup

139

49

Fruits

Apple

1 medium

81

5

Avocado

1 medium

324

80

Blackbenies

1 cup

74

5

Banana

1 medium

105

4

Canteloupe

half of a 5-inch melon

80

7

Cherries

20 whole

97

11

Grapes

1 cup

114

8

Grapefruit

1 medium

80

3

Kiwi

2 whole

92

6

Orange

1 medium

62

1

Papaya

1 medium

117

4

Peach

1 medium

37

1

Pear

1 medium

98

6

Pinapple

1 cup

77

6

Prunes, dried

5 large

117

2

Strawberries

1 cup

45

5

Meat

Bacon

3 strips

109

77

Beef, bottom roast, no fat

3 oz

191

40

Ground, lean

3 oz

231

61

Hotdog

1 medium

142

82

Ham, chopped

3 oz

195

68

Lamb

3 oz

205

57

Liver

3 oz

185

34

Pork spareribs

3 oz

338

69

Sausage

3 oz

274

72

Seafood

Clams, raw

3 oz

65

14

Fish stick

one

70

38

Flounder, baked, no fat

3 oz

80

11

Oysters, raw

1 cup

160

20

Salmon

3 oz

120

38

Shrimp, canned, drained

3 oz

100

9

Tuna

3 oz

108

6

Tuna salad

1 cup

375

45

Poultry

Chicken breast, roasted

3 oz

140

20

Drumstick, roasted

3 oz

147

30

Wing

3 oz

174

36

Turkey leg, roasted

3 oz

135

21

Salad Dressing

Bleu cheese

1 T

75

96

French

1 T

67

84

Italian

1 T

69

91

Thousand Island

1 T

60

90

Oil and vinegar

1 T

70

 100

Vegetables

Alfalfa sprouts

1 cup

10

trace

Artichokes

1 whole

55

trace

Asparagus

1 cup

45

1

Beets

1 cup

55

trace

Broccoli

1 cup

46

8

Cabbage, cooked

1 cup

30

trace

Carrots

1 cup

70

3

Cauliflower, cooked

1 cup

30

6

Corn, canned

1 cup

165

5

Corn, on the cob

1 ear

85

10

Eggplant, steamed

1 cup

25

trace

Mushrooms, raw

1 cup

20

trace

Onions, raw

half cup

28

7

Potatoes, baked w/skin

1 medium

220

trace

French fries

10 strips

158

46

Pumpkin, cooked, raw

1 cup

50

trace

Squash, summer, cooked

1 cup

35

25

Tomatoes

1 medium

25

trace

Grains

Bread, whole wheat

1 slice

61

11

Brown rice, cooked

1 cup

223

4

Buckwheat, cooked

half cup

104

7

Millet, cooked

half cup

54

8

Oats, rolled, cooked

half cup

73

15 

Popcorn, plain

1 cup

23

12

Quinoa, cooked

half cup

118

13

Wild rice, cooked

half cup

92

2

Nuts & Legumes

Almonds

quarter cup

209

74