CALORIE CHART FOR HEALTHY FOOD Looking for a great calorie chart?

This common-sense food calorie chart is focused on healthy foods with maximum nutrition and minimum calories. But the calories on packaged foods can only be estimated. All packaged foods (healthy or not) contain the calorie count for a "portion" of that specific food on the label. For example, a serving of tuna or a slice of bread will be printed on the package. Just make sure you're clear about the "portion" size - often they're tiny. BEANS FOOD Black beans Garbanzo (chickpeas) Kidney beans Lentil beans Lima beans Navy beans Soybeans (Edamame) DAIRY FOOD Butter Cheddar Cheese Cottage cheese Cottage cheese, low fat Egg Milk, low fat Milk, skim AMOUNT 1 tbs. 1 ounce 1/2 cup 1/2 cup 1 large 1 cup 1 cup TOTAL CALORIES 110 114 123 90 75 121 86 AMOUNT 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked TOTAL CALORIES 113 134 112 115 108 108 127

Michael Smith #44809085, Phone: 905-842-9616, Email: support@yourhealthandmine.net Web: http://www.yourhealthandmine.net Page 1

Muenster cheese Swiss cheese Yogurt, low fat Yogurt, non fat

1 ounce 1 ounce 1 cup 1/2 cup

104 107 144 60

FISH FOOD Anchovies, in water Halibut Mackerel Salmon Tuna, tongol FRUIT FOOD Apple Apricots Banana Blackberries Blueberries Cantaloupe Cherries Dates Figs Grapefruit Grapes Guava Kiwifruit Lemon Lime Mango Nectarine AMOUNT 1 medium 3 medium 1 medium 1/2 cup 1/2 cup 1/4 medium 1 cup 5 pieces 1 medium 1/2 medium 1 cup 1 medium 2 medium 1 average 1 average 1/2 medium 1 medium TOTAL CALORIES 80 60 110 37 41 50 90 120 37 60 60 45 100 15 20 70 70 AMOUNT 1 ounce 3 ounces 3 ounces 3 ounces 1/4 cup TOTAL CALORIES 37 120 85 121 130 60

Sardines, in water 1 can

Michael Smith #44809085, Phone: 905-842-9616, Email: support@yourhealthandmine.net Web: http://www.yourhealthandmine.net Page 2

Orange Papaya Peach Pear Persimmon Pineapple Plums Prunes Raisins, seedless Raspberries Strawberries Tangerine Watermelon Watermelon

1 medium 1/2 medium 1 medium 1 medium 1 medium 2 slices 2 medium 1/4 cup 1/4 cup 1 cup 8 medium 1 medium 1 cup 1 slice, 10" diam.

70 70 40 100 32 65 80 110 107 50 45 50 40 150

GRAINS FOOD Oatmeal, rough cut Pancake, buckwheat Pancake, whole wheat Popcorn, dry Rice, brown, cooked Rye bread Whole wheat bread AMOUNT 1 cup 1 4" diameter 1 4" diameter 1 cup 1 cup 1 slice 1 slice TOTAL CALORIES 145 54 74 54 704 595 56 56

Rice, wild, cooked 1 cup

NUTS AND SEEDS FOOD Almonds Brazil nuts AMOUNT 1/4 cup 1/4 cup TOTAL CALORIES 212 230

Michael Smith #44809085, Phone: 905-842-9616, Email: support@yourhealthandmine.net Web: http://www.yourhealthandmine.net Page 3

Cashews Peanuts Peanut butter Pecans Pumpkin seeds Sesame seeds Sunflower seeds Tahini Walnuts

1/4 cup 1/4 cup 1 tbs. 1/4 cup 1/4 cup 1 medium 1/4 cup 1 tbs. 1/4 cup

97 210 86 185 185 192 200 170 89 160

Pistachios, shelled 1/4 cup

POULTRY FOOD Chicken breast Chicken, light meat, no skin Chicken, dark meat, no skin AMOUNT 4 ounces 4 ounces 4 ounces TOTAL CALORIES 193 196 232 178 212

Turkey, light meat, no 4 ounces skin Turkey, dark meat, no 4 ounces skin VEGETABLES FOOD Alfalfa sprouts Artichoke Artichoke hearts Arugula Asparagus Avocado Bamboo shoots Beet greens Beets Bell peppers AMOUNT 1 cup 1 medium 1/2 cup cooked 1/2 cup 1/2 cup cooked 1/2 cup pureed 1/2 cup raw 1/2 cup cooked 1/2 cup cooked 1/2 cup raw sliced

TOTAL CALORIES 20 60 42 3 23 185 21 20 38 25

Michael Smith #44809085, Phone: 905-842-9616, Email: support@yourhealthandmine.net Web: http://www.yourhealthandmine.net Page 4

Bok Choy Broccoli Broccoli, raw Brussels sprouts Cabbage Carrot, raw Carrots Cauliflower Cauliflower Celery Celery Chard Corn Cucumbers Eggplant Endive Garlic Green beans Green onions Jicama Kale Kohlrabi Leeks Lemon grass Lettuce, iceberg Lettuce, romaine Mushrooms Mushrooms Mustard greens Okra Olive oil Onion Onion, raw Onion, raw Parsley Peas Potato, white Pumpkin

1/2 cup cooked 1/2 cup cooked 1 medium stalk 1/2 cup cooked 1/2 cup cooked 1 7 inch 1/2 cup cooked 1/2 cup cooked 3 florets 1 stalk 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup sliced 1/2 cup cooked 1/2 cup chopped 1 clove 1/2 cup cooked 1/2 cup chopped 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1 cup raw 1/2 cup 1/2 cup 1/2 cup raw 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1 tbs. 1/2 cup cooked 1 medium 1/2 cup chopped 1/2 cup chopped 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked

10 22 45 30 17 31 35 20 14 6 13 18 89 7 13 13 4 22 16 43 18 24 16 66 9 4 9 21 11 25 120 46 60 30 11 34 59 24

Michael Smith #44809085, Phone: 905-842-9616, Email: support@yourhealthandmine.net Web: http://www.yourhealthandmine.net Page 5

Radishes Radicchio Spinach Summer squash Sweet potato Tomato Turnip greens Turnips Water chestnuts Winter squash Zucchini

1/2 cup sliced 1 medium leaf 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1 medium 1/2 cup cooked 1/2 cup cooked 1/2 cup raw 1/2 cup cooked 1/2 cup cooked

12 2 21 36 125 35 15 24 60 80 14

Michael Smith #44809085, Phone: 905-842-9616, Email: support@yourhealthandmine.net Web: http://www.yourhealthandmine.net Page 6