Health professionals encourage people to get at least thirty percent
or less of their daily calories from fat. Saturated fat should be ten
percent or less. Listed below is a calorie chart that lists some popular
foods in order to help you calculate
your calorie consumption.
|
Foods
|
Calories
|
|
Dairy
One slice of cheese
Two tbsp cream cheese
Mayonnaise (one Tbsp)
Sour cream (one Tbsp)
Half cup of ice cream
Frozen yogurt
One large egg
Egg white
Egg substitute (one quarter cup)
|
110
100
100
30
260
120
75
15
30
|
|
Meats (three ounces)
Ground beef
Pork chops
Hot dog
Chicken breast with skin
Chicken breast without skin
Tuna (canned in water)
|
245
180
145
170
140
60
|
|
Beverages (eight ounces)
Vegetable juice
Grape juice
Club soda
Hot cocoa
coffee
soda (12 ounces)
Water
|
50
150
0
120
5
145
0
|
|
Alcoholic beverages
Beer (12 ounces)
White or Red wine (4 ounces)
|
145
85
|
|
Fruit
One medium apple
One medium apricot
medium pear
|
80
20
100
|
|
Vegetables
Broccoli half cup
Cooked
One large carrot
Baked potato (4oz)
10 French fries
1 medium Tomato
|
20
10
30
125
100
25
|
|
Grains
one medium bagel
two slices of bread
one small blueberry muffin
French toast two slices
One waffle
|
150
160
160
280
220
|
|
Cereals
One cup raisin bran
Bran flakes
|
200
100
|
|
Pasta
Macaroni (one cup)
White cooked rice
|
200
130
|
|
Other
Popcorn (three cups)
Light popcorn
20 potato chips
25 almonds
Peanut butter (one Tbsp)
Jam (one Tbsp)
Butter (one Tbsp)
Cooking spray (two seconds)
Vegetable oil (one Tbsp)
|
105
60
150
165
95
50
100
10
120
|
Fat
is not all bad; it is an essential nutrient for the body, acting as an
energy source by carrying fat-soluble vitamins needed for proper growth
and development. However, too much fat increases the risk of heart disease,
obesity and other health problems.