WARNING!!! LOTS of info here....
polar5554
Posts: 576 Member
I stumbled upon this list in an answer to someone's question on Yahoo Answers...Thought it could help someone...
DAIRY
CLASSED INTO 3 GROUPS
Skim
Low-Fat
Whole
SKIM MILK 90 Calories Per Serving
1 - Cup Buttermilk - from skim milk
1 - Cup Skim Milk = 1/2 - 1 %
1/2 - Cup Evaporated Skim-Milk
1/3 - Cup Non-Fat Dry Milk Powder
1 - Cup Plain Non-Fat Yogurt
LOW-FAT MILK 120 - Calories Per Serving
1 - Cup 2% Milk
1 - Cup Plain Low-Fat Yogurt
1 - Cup Yoplait Yogurt
WHOLE MILK 150 Calories Per Serving
1 - Cup Whole milk
1/2-Cup Evaporated Milk
1 - Cup Whole plain - Yogurt
1/2 cup Cottage Cheese
FATS
POLYUNSATURATED FATS
PER SERVING = 45 CALORIEs
1 - teaspoon ____Margerine - soft-tub-stick
1 - tablspoon ___Diet Margerine -spread
1 - teaspoon ____Mayonaise - regular
1 - tablspoon___ Mayonaise - diet
NUTS
1 - teaspoon Almonds - dry roasted
6 - nuts _____All others
1 - teaspoon _Cashew - dry roasted
20 ____Spanish
20 ____Peanuts
Virginia
10 _______Peanuts
02 _______Pecans only
1 - teaspoon ______All others
OIL:
1 tablespoon ______Corn/Cottonseed/Saflower
Olive/Soybean /Sunflower + All Others
10 - small ________Olives
05 - Large ________Olives
SALAD DRESSINGS
2 - teaspoon ______Mayonaise - Type - Reg
1 - tablespoon ____Mayonaise - Type - Diet
1 - tablespoon ____All Other Types
2 - tablespoon ____Reduced All Other Types
SEEDS:
1 - tablespoon_____Pinenuts-sunflower - without shell
2 - tablespoon ______Pumpkin
SATURATED FATS
1 - slice ___________Bacon -Crisp
2 - tablespoon ______Coconut
1 - teaspoon ________Butter
2 - teaspoon ________Coffee Whitener - Liquid
4 - teaspoon ________Coffee Whitner - powder
2 - tablespoon ______Cream Light 20 %
1 - teaspon _________Heavy 40% fat
2 - tablespoon ______Creamo
1 - tablespoon ______Cream Cheese
2 - tablespoon ______Sour Cream
1 - tablespoon ______Cheese Whiz
1 1/2 - tablespoon _Gravy Thin
1 1/2 - tablespoon __Cheddar cheese
1 1/4 - tablespoon __Grated Paremsan
FRUITS
AMOUNT OF FRUIT TO BE CONSUMED PER SERVING
60 CALORIES = EACH SERVING
APPLES
1- fruit _____Apple 2" Across
1/2 cup ______Dried Apple or 4 rings
1/2 cup ______Apple Juice
1/2 cup ______Applesauce
APRICOTS
1/2 cup ______Apricots - canned
7 Halves______Apricots - dried
2/3 cup or 2 fresh____Apricots
BERRIES:
3/4 cup_______Black - raw
3/4 cup_______Blueberries - raw
1 cup_________Rasberries - raw
1 1/4 cup ____Strawberries - raw - whole
12 pieces of fruit___Cherry's - fresh
1/2 cup ______ Cherry's - canned
1/2 cup _______Cranberry Juice
1 Tablespoon___Currants - Dried
2/3 cup _______Currants - fresh
1 1/2 cup______Dried Figs
2 pieces of fruit __Figs - fresh
1/2 cup _______Fruit Cocktail - canned
1/2 cup _______Grapefruit
1/2 cup _______Grapefruit - Unsweetened
3/4 cup _______Grapefruit - canned - sections
1/3 cup _______Grape Juice
15 small_______Grapes
1 small _______Gauva
1 large _______Kiwi
5 pieces of fruit ___Kumquants - fresh
1 cup _________Lemon - juice
1 fruit or 1 cup ____Manderin Orange
1/2 piece of fruit___Mango
1/2 or 4" length of a Banana
MELONS
1/3 piece of fruit ___Cantelope 5" across
1 cup ____Cantelope - fresh diced
1 cup ____Honeydew diced
1 cup ____ Watermelon - diced
1/3 cup ___Apricot-Pear-Peach - Each
1 med piece of fruit____Nectarine
1 fruit ____Orange 2 1/2" across
1/2 cup ____Orange Juice-Unsweetened
1/2 cup ____Orange-Sections
1 cup ______Papaya
2 halves ___Peaches - Canned
1/3 cup ____Peaches - Canned in slices
1 fruit ____Peach - Fresh
1/2 cup or two halves Pears - Canned
1 small fruit __Pears - fresh
2 fruit ____Persimmon
1/3 cup ____Pineapple Canned - chunks
2 large ____Pineapple - slices
3/4 cup ____Pineapple - Fresh
1/2 cup ____Plums - canned
2 fruit ____Plums - fresh
1/2 piece fruit Pomegranate
1/2 cup ____ Prune Juice
3 pieces of fruit Prunes - Dried
2 Tablespoon Raisins
2 pieces of fruit Tangerine 2 1/2" across
MEATS
Meats have various fats per ounce or per serving.
The fat content various so much in the different cuts and type of meat.
The meat section is divided into 3 groups:
MEAT PER SERVING
LEAN - CONTENT
55 Calories
MEDIUM FAT CONTENT
75 Calories
HIGH FAT CONTENT
100 Calories
AMOUNT TO USE
Per one serving count
1 oz. = Beef = Flank Steak*Tenderloin*Round/Rump Steak*chipped Beef
1 oz. = Pork = Fresh * Canned * Cured * Tenderloin * Boiled Ham * Bacon
1 oz. = Veal = All cuts except Veal Cutlets
1 oz. = Poultry = Skinless Chicken or Turkey
1 oz. = Fish = Any fresh or frozen with coating
2 oz. = Crab Lobster or Clams
2 oz. = Shrimp = 5 - 6 med.
2 oz. or 2 = Scallops
1/4 cup = Canned Water Packed Tuna
6 medium = Oysters
2 medium = Sardines (drained)
1 oz. = Herring (Uncreamed or smoked)
1 oz. = Venison * Rabbit * Pheasant * Duck * Goose - Skinless
1 oz. = Cheese - Containing Less than 55 calores per ounce
1 oz. = Grated Parmesan
1 tblsp. = Cream Cheese
1 oz. = Luncheon Meats
1/4 cup = Egg Whites or 3 Egg Whites
1/4 cup = Egg Substitute
MED-FAT MEATS
75 Calories per Serving
1 oz. = Beef * Roasts* Rib*Chuck*Rump
1 oz. = Steaks * Cubed*Porterhouse*T-Bone
1 oz. = Meatloaf 2"x4"x4"
1 oz. = Pork Chops*Loin Roast*Boston Butt*
1 oz. = Cutlets
1 oz. = Lamb * Chops * Roasts * Leg
1 oz. = Poultry - With Skin * Chicken * Duck * Turkey * Goose
1 oz. Organ Meats * Very High in Cholesterol Liver Kidney Sweet Breads
1/4 cup = Tuna - Canned in Oil & Drained
1/4 cup = Salmon ~ Canned & drained
1 oz. = Cheese * Mozzarella * Ricotta * Farmer & Diet Cheeses
One Egg * = LIMIT 4 PER WEEK
4 0z. = Tofu * 2 1/2 inches X 2 3/4 inches X 1 inch
1 oz. = Luncheon Meats 86% Fat-free
HIGH-FAT MEATS
100 Calories Per Serving
1 oz. = Beef * Most Prime Cuts * Ribs * Corned Beef
1 oz. = Lamb - Ground
1 oz. = Pork * Spareribs *Grnd * Pork Sausage
1 oz. = Fish * Any Fried Product
1 oz. = Cheese * All Regular Cheeses*Cheddar*Swiss*Monteray
1 oz. = Frankfurter * Turkery *Chicken* Beef *Pork or Comb
1 oz. = Sausage *Bratwurst *Polish *Italian * Ukranian
1 tblsp. = Peanut Butter* Containes Un-Saturated Fats
Example:
1 pork chop = weight of 4 oz.. x's 75 Calories per 1 oz. = 300 calories
STARCHES ONE SERVING = 80 CALORIES
BREADS:
1/2 medium = Bagel
1 Small = Baking Powder Biscuit
1- 21/2" diameter = Biscuit
1 slice = Enriched White Bread
1 slice = Wheat Bread
1 slice = Rye Bread
1 slice = Boston Brown Bread
1 slice = French Bread 3" x 1" thick
1 slice = Italian Bread
1/2 med = Pita Pocket
1 slice = Raisin Bread
1/4 cup = Bread Crumbs (dry)
1/3 cup = Bread Crumbs (soft)
1/4 cup = Bread Stuffing Prepared
1 cup = Croutons Low-fat
1 = Pop-Over (Yorkshire pudding)
1 = Pancake = 4 inch diamenter
1 = Waffle 4 1/2 inch square
2 = Bread Sticks 4"x1/2" thick
BUNS
1 = Crouissant Small = 5 1/2 "
1/2 = Kaiser
1/2 = Hotdog
1/2 = Hamburger
1 = Dinner Type Bun 2 inch diameter
1 = Crusty Type Bun 4 inch diameter
5 = oblong melba Toast
10 = round melba Toast
1 = Tortilla 6 inch Round
2 = Taco Shells
1/2 = English Muffin
CEREALS COOKED
1/2 cup = Cornmeal
1/2 cup = Rolled Oats
1/2 cup = Cream of Wheat
1 serving pckge = Instant Oatmeal
1/2 cup = All Others
DRY CEREAL = NOT SUGAR FROSTED
1/3 cup = Bran Concentrated * 3 or more gr fiber a serving
1/2 cup = Bran Flakes * All Bran * Bran Buds
1/4 cup = Granola
3 level tblsp = Grape-nuts
1 1/2 cups = Puffed - Wheat
1 Biscuit = Shredded Wheat
3 tblsp. = Wheat Germ * Fiber 3 gms
3/4 cup = Other Ready to Eat Cereals
1 = Corn Bread a 2" square
1/2 cup = Corn Chips ^ high in salt
3/4 cup = Corn Flakes
1 cup = Special "K"
3/4 cup = Rice Krispies
1 1/4 cup = Puffed Wheat
CRACKERS
3 = Graham Wafer Plain 2 1/2 " square
8 = Aninimal Crackers
7 = Ritz plain 7
2 = Rusk
4 = Ry-Crisp
2 = Rice Cakes
6 = Saltines 2" squares
6 = Ritz Cheese
3 = Soda Cracker 2 1/2"
12 = Triange Thins
5 = Triscuit Wafers
12 = Wheat Thins
3 = Zwieback
PASTA & FLOURS
2 1/2 Tblsp = Flour Enriched
1/2 cup = Macaroni Plain-Cooked
2 tblsp = Cornstarch
3 tblsp = Cornflake Crumbs
1/2 cup = Chow Mein Noodles
1/2 cup = Pasta Noodles = cooked
1/3 cup = Rice Cooked
2 Tblsp = Tapioca Dry
VEGETABLES
1/4 cup = Baked Beans ~ no pork * High in Fiber
1/3 cup = Beans dried Kidney or Navy * High in Fiber
1/2 cup = Lima Beans
1 = Corn on the Cob (6" length)
1/2 cup = Whole Kernel Corn
2 = Onion Rings with batter
1/2 cup = Parsnips diced
1/2 cup = Peas - dried - black eye-cowpeas-split lentils
1/3 cup = PeasCooked Canned or Frozen, cooked
1/2 cup = Plantain
POTATOES
3 oz. or 1 small = White 2 inch diameter
10 = rench Fries ( 2 inches x 1/2 inch x 1/2 inch
1/4 cup = Hash Browns
1/2 cup = Mashed Potatoes - no fat added
1/3 cup or 1/2 of small = Sweet Potato
10 pieces = Tater Tots
3/4 cup = Pumpkin
3/4 cup = Winter squash
VEGETABLES
Per Serving Cooked or Raw
Half a Cup Cooked or One Cup Raw
ONE SERVING = 25 CALORIES
Asparagus
Bamboo Shoots
Bean Sprouts
Beets
Broccoli
Brussel Sprouts
Cabbage
Cooked Carrots
Cauliflower
Eggplant
Green Pepper
Rutabaga
Chard
Collards
Dandelion
Turnip
Kohirab
Leeks
Mushrooms
Okra
Onion
Pea Pods
Sauerkraut
Spinach
String Beans
Summer Squash
Whole Tomato
2 Tablespoons = Tomato Paste
2 Tablespoons = Tomato Sauce
All Vegetable Juices
Water Chestnut
Zuchinni - Cooked
Beet Greens
THESE RAW VEGGIES Are Calorie FREE
Cabbage
Celery
Endive
Chinese Cabbage
Escarole
Parsely
Zuchinni
Radishes
Spinnach
Lettuces
Green Onion
Mushrooms
NO Particular FOOD GROUP
PER SERVING - As specified
040 Cal - 1 serve pckg = Instant Hot Cocoa
375 Cal - 1/8 of a 2 layer = Pie Crust
205 Cal - 1/2 cup = Regular Pudding
120 Cal - 1/2 cup = Pie Filling
045 Cal - 2 tblsp = Dips
250 Cal - 1/2 cup = Pasta side dish
245 Cal- 1/2 cup = Bisquick - dry
117 Cal- Per serv = 4 Cookies - Dare Simple Pleasures
SOUPS
040 Cal 1 cup = Won-Ton
060 Cal 1 cup = Old Fashioned - Vegetable
070 Cal 1 cup = Beef Noodle
070 Cal 1 cup = Chicken -Vegetable
070 Cal 1 cup =Chicken Noodle
070 Cal 1 cup = New England Clam Chowder * Made w/water
080 Cal 1 cup = Minestrone
080 Cal 1 cup = Golden Mushroom
090 Cal 1 cup = Tomato w/water
090 Cal 1 cup = Cream of Asparagus
100 Cal 1 cup = Cream of Celery
100 Cal 1 cup = Cream of Mushroom
130 Cal 1 cup = Cheddar Cheese
150 Cal 1 cup = Bean With Bacon
160 Cal 1 cup = Split-Peat with ham & bacon
160 Cal 1 cup = Green Pea
FROZEN BARS
1 bar = 14 Calories = Crystal Lite
1 bar = 30 Calories = Bavarian Cream
1 bar = 50 Calories = Carnation Creamy Lite
1 bar = 90 Calories = Dole Fruit & Cream
1 bar = 140 Calories = Eskimo Pie
1 bar = 135 Calories = Fudge-icle
1 bar = 90 Calories = Yoplait - Frozen yogurt
1 bar = 160 Calories = Dole Fruit Cream & Chocolate
1 bar = 380 Calories Hagen-Daz Ice-cream bar
CONDIMENTS
Perr Serving as Specified
2 Tsp = 100 Calories = Syrup * Regular
2 Tblsp = 20 Calories = Syrup * Sugar Free
2 Tblsp = 60 Calories = Syrup * Lite
1 tblsp = 55 Calories = All Jams
1 tblsp = 50 Calories = All Jelly's
1 tblsp = 68 Calories = Tartar Sauce
1 tblsp = 17 Calories = Chili Sauce
1 tblsp = 5 Calories = Tomato Sauce
1 tblsp = 50 Calories = Gravy - thick
1 tblsp = 30 Calories = Gravy-Thin-Pan Juices
1 tblsp = 60 Calories = Honey
1 cube = 27 Calories = Sugar
1 tsp. = 30 calories = Sugar
1 tsp = 02 calories = Splenda
1 tab =.05 calorie = Equal
1 tblsp = 51 Calories = Brown Sugar
1 tblsp = 27 Calories = Maple Syrup
1 tblsp = 17 Calories = Catsup
1 tblsp = 92 Calories = Mayonaise - regular
1 tblsp = 92 Calories = Peanut Butter
1 tblsp = 27Calories = White Sauce
1 tblsp = 35 Calories = Cream Sauce
1 tblsp = 90 Calories = Cheddar Cheese- shredded
1 tblsp = 55 Calories = Heavy - Cream
1 tblsp = 45 Calories = Light - Cream
1 tblsp = 45 Calories = Creamo
1 slice = 100 Calories = Processed Cheese
1 tblsp = 100 Calories = Cream Cheese
FROZEN QUICK MEALS
COMPLETE SKILLET MEATS
By Green Giant
1 cup = 250 Calories =Chicken Teriyaki = Green Giant 1 cup = 250 Calories = Sweet & Sour Chicken 1 cup = 320 Calories = Garlic Chicken Pasta 1 cup = 250 Calories = Chicken LoMein 1 cup = 250 Calories = Chicken & Cheese Pasta 1 cup = 270 Calories = Chicken Alfredo 1 cup = 270 Calories = Creamy Chicken Noodle
FROZEN ENTREES
1 cup.. = 185 Calories = Oven Classics by Kraft
1 Chicken pattie = 045 Calories = President's Choice
1 meal = 270 Calories = Amour Dinner Classic
1 meal = 250 Calories = Le Menu Lite
1 meal = 275 Calories = Healthy Choice
1 meal = 260 Calories = Lean Cuisine
1 meal = 285 Calories = Stouffer's Right Choice
2 meal = 170 Calories = G.Giant Create a Meal-W/Meat * New
2 meal = 600 Calories = Lean Cuisine(Skillet Sensations)
>
1.5 cup =300 Calories = Per serving *New Listing
FROZEN PIZZA
1/2 small = 290 Calories = Celeste
1/2 small = 323 Calories = Tortino's - Party
1/16 of pizza = 320 Calories = Tortino's - Pan
1/16 of pizza = 245 Calories = Tortino's - Mexican
1/2 of pizza = 290 Calories = Tortino's - Microwave
1/2 Pizza = 285 Calories = Pillisbury Microwave
FAST FOOD RESTURAUNTS
Calorie Counts for
Food Item At Calorie Per Serving
CALORIE COUNT AT: ARBY'S
508 Calories = Beef 'n Cheddar
417 Calories = Broccoli and Cheddar Baked Potato
445 Calories = Chicken Breast Sandwich
544 Calories = Giant Roast Beef
430 Calories = Grilled Chicken Deluxe
FRENH FRIES
399 Calories = Cheddar Fries (small)
337 Calories = Curly Fries (small)
276 Calories = Light Chicken Deluxe Sandwich
294 Calories = Light Roast Beef Deluxe
260 Calories = Light Roast Turkey Deluxe
383 Calories = Regular Roast Beef
623 Calories = Roast Beef Sub
SALADS
117 Calories = Garden Salad
205 Calories = Chef Salad
204 Calories = Chicken Salad
SALAD DRESSINGS (per packet)
295 Calories = Blue Cheese
349 Calories = Ranch
322 Calories = French
298 Calories = 1000 Island
230 Calories = Light Italian
CALORIE COUNT AT BURGER KING
369 Calories = Apple Pie
267 Calories = BK Broiler Chicken Sand.(no mayo)
370 Calories = BK Broiler Sauce
BURGERS
510 Calories = Bacon Cheeseburger
584 Calories = Bacon Cheeseburger Deluxe
317 Calories = Cheeseburger
483 Calories = Double Cheeseburger
275 Calories = Hamburger
344 Calories = Hamburger Deluxe
614 Calories = Whopper
709 Calories = Whopper w/ cheese
844 Calories = Double Whopper
935 Calories = Double Whopper w/cheese
322 Calories = Whopper Jr.
365 Calories = Whopper Jr. w/cheese
685 Calories = Chicken Sandwich
236 Calories = Chicken Tenders (6 piece)
355 Calories = Crossan'wich (Bacon,egg,cheese)
351 Calories = ham,egg, cheese
534 Calories = sausage,egg, cheese
372 Calories = French Fries (regular)
538 Calories = French Toast Sticks
215 Calories = Hash Browns
479 Calories = Ocean Catch Fish Fillet Sand
339 Calories = Onion Rings (regular)
PIES
360 Calories = Cherry
290 Calories = Lemon
SALADS
178 Calories = Chef Salad
142 Calories = Chunky Chicken Salad
095 Calories = Garden Salad
549 Calories = Scrambled Egg Platter
610 Calories = w/ bacon
768 Calories = w/sausage
SHAKES
326 Calories = Chocolate
334 Calories = Vanilla
488 Calories = Whaler Sandwich
CALORIE COUNT AT: DOMINO'S PIZZA
12" Pizza (2 slices)
360 Calories = Cheese
540 Calories = Deluxe
510 Calories = Extravaganza
410 Calories = Pepperoni
460 Calories = Pepperoni, sausage, mushrooms
430 Calories = Sausage
390 Calories = Vegi Feast
CALORIE COUNT AT: KENTUCKY FRIED CHICKEN (KFC)
235 Calories = Buttermilk Biscuit
169 Calories = Chicken Littel Sand.
114 Calories = Cole Slaw (1 serving)
482 Calories = Colonels Chicken Sand.
FRIED CHICKEN
344 Calories = Extra Crispy Breast
205 Calories = Drumstick
415 Calories = Thigh
230 Calories = Wing
ORIGINAL RECIPE
276 Calories = Breast
150 Calories = Drumstick
290 Calories = Thigh
181 Calories = Wing
FRIED CHICKEN DINNERS
643 Calories = Original Recipe(drumstick/thigh)
765 Calories = Extra Crispy (drumstick/thigh)
244 Calories = French Fries
280 Calories = Kentucky Nuggets (6 piece)
CALORIE COUNT AT MCDONALD'S
260 Calories = Apple Pie
570 Calories = Big Mac
483 Calories = Bacon,egg,cheese Biscuit
585 Calories = Biscuit w/ sausage,egg
318 Calories = Cheeseburger
170 Calories = Chef Salad
323 Calories = Chicken McNuggets (6 piece)
270 Calories = Danish - Apple
210 Calories = Egg McMuffin
435 Calories = Filet o Fish
400 Calories = Fries - Large
263 Calories = Hamburger (plain)
144 Calories = Hash Browns
500 Calories = Hotcakes w/syrup & Butter
490 Calories = McChicken
680 Calories = McDLT
320 Calories = McLean Deluxe
525 Calories = Quarter Pounder w/ cheese
427 Calories = Sausage McMuffin
180 Calories = Scrambled Eggs
SHAKES
383 Calories = Vanilla
383 Calories = Chocolate
320 Calories = Strawberry Sundae
CALORIE COUNT AT: PIZZA HUT
Medium Pizza's, 2 slices Hand tossed Pizza
518 Calories = Cheese
500 Calories = pepperoni
540 Calories = Supreme
Pan Pizza
492 Calories = Cheese
540 Calories = Pepperoni
589 Calories = Supreme
Personal Pan Pizza (1 pizza)
675 Calories = Pepperoni
647 Calories = Supreme
THIN N' CRISPY PIZZA
398 Calories = Cheese
413 Calories = Pepperoni
459 Calories = Supreme
CALORIE COUNT AT: TACO BELL
Burritos
447 Calories = Bean
493 Calories =Beef
334 Calories = Chicken
407 Calories = Combo
503 Calories = Supreme
383 Calories = Chilito
034 Calories = Guacamole (2 tbsp.)
Mexi Melt
266 Calories = Beef
257 Calories = Chicken
103 Calories = Nacho Cheese Sauce(2 tbsp.)
Nachos (1 order)
549 Calories = BellGrande
346 Calories = Regular
367 Calories = Supreme
018 Calories = Salsa (1 serving)
Soft Taco
213 Calories = Chicken
272 Calories = Supreme
183 Calories = Taco
230 Calories = Taco Supreme
905 Calories = Taco Salad
243 Calories = Tostada
CALORIE COUNT AT: WENDY'S
250 Calories = Baked Potato, plain
510 Calories = Bacon/cheese
450 Calories = Broccoli/cheese
550 Calories = Cheese
600 Calories = Chili/cheese
500 Calories = Sour cream/chives
570 Calories = Big Classic Sand.
450 Calories = Breaded Chicken Sand.
520 Calories = Chicken Club Sand.
Cheeseburgers
590 Calories = Double
320 Calories = Jr. Cheeseburger
390 Calories = Jr. Deluxe
440 Calories = Jr. w/ bacon
280 Calories = Chicken Nuggets (6 piece)
290 Calories = Chili - large
090 Calories = Cole Slaw (1/2 cup)
460 Calories = Country Fried Steak Sand.
460 Calories = Fish Sand.
450 Calories = French Fries - Large
578 Calories = Frost Dairy Dessert -large
290 Calories = Grilled Chicken Sand.
Hamburgers
350 Calories = Hamburger
440 Calories = w/ everything
520 Calories = Double hamburger
270 Calories = Jr. Burger
270 Calories = Kids Meal
Salads
160 Calories = Caesar
Deluxe Garden
110 Calories = no dressing
Grilled chicken
200 Calories = no dressing
060 Calories = Side,no dressing
640 Calories = Taco, no dressing
ALCOHOL BEVERAGES
This is a list of known standard alcohol beverages.
Calories per serving size. Hundreds of other beverages may not be named IN here as different areas of the country, may have different names for the same drink.
It is wise to withdraw from drinking alcohol, when dieting as you are consuming a product with no nutritional value.
STANDARD BAR LIST
BEER PER 12oz. Calories
150 Calories = Regular
090-100 Calories = Light
070 Calories= Extra Light
085 Calories = Non-Alcohol
TABLE WINES PER 4 oz
085 Calories = Red or Rose
080 - 90 Calories = Dry
110 Calories = Sweet
050 Calories
DESSERT WINES PER 2 oz.
084 Calories = Sherry
095 Calories = Sherry Sweet
095 Calories = Port Muscatel
084 Calories = Champagne
DISTILLED LIQUOR: 105 CALORIES
Gin-Rum-Vodka-Bourbon
Brandy-Scotch-Whiskey PER 1.5 OZ
1.5oz Calories = Cognac
3.5oz. Calories = Vermouth
3.5oz. Calories = Dry
1.5oz. Calories = French
3.5oz. Calories = Sweet
Italian = 1.5 oz Calories
MIXED DRINKS SERVING: 3 oz.
056 Calories = Bloody Mary
122 Calories = Dacquiri
164 Calories = Manhattan
105 Calories = Margarita
140 Calories = Martini
240 Calories = Pina Colada
111 Calories = ScrewDriver
180 Calories = Tom Collins
LIQUEURS: Per 1 oz
096 Calories = Brandy
106 Calories = Creme De Cacoa
106 Calories = Creme De Menthe
115 Calories = Peppermint Schnapps
DAIRY
CLASSED INTO 3 GROUPS
Skim
Low-Fat
Whole
SKIM MILK 90 Calories Per Serving
1 - Cup Buttermilk - from skim milk
1 - Cup Skim Milk = 1/2 - 1 %
1/2 - Cup Evaporated Skim-Milk
1/3 - Cup Non-Fat Dry Milk Powder
1 - Cup Plain Non-Fat Yogurt
LOW-FAT MILK 120 - Calories Per Serving
1 - Cup 2% Milk
1 - Cup Plain Low-Fat Yogurt
1 - Cup Yoplait Yogurt
WHOLE MILK 150 Calories Per Serving
1 - Cup Whole milk
1/2-Cup Evaporated Milk
1 - Cup Whole plain - Yogurt
1/2 cup Cottage Cheese
FATS
POLYUNSATURATED FATS
PER SERVING = 45 CALORIEs
1 - teaspoon ____Margerine - soft-tub-stick
1 - tablspoon ___Diet Margerine -spread
1 - teaspoon ____Mayonaise - regular
1 - tablspoon___ Mayonaise - diet
NUTS
1 - teaspoon Almonds - dry roasted
6 - nuts _____All others
1 - teaspoon _Cashew - dry roasted
20 ____Spanish
20 ____Peanuts
Virginia
10 _______Peanuts
02 _______Pecans only
1 - teaspoon ______All others
OIL:
1 tablespoon ______Corn/Cottonseed/Saflower
Olive/Soybean /Sunflower + All Others
10 - small ________Olives
05 - Large ________Olives
SALAD DRESSINGS
2 - teaspoon ______Mayonaise - Type - Reg
1 - tablespoon ____Mayonaise - Type - Diet
1 - tablespoon ____All Other Types
2 - tablespoon ____Reduced All Other Types
SEEDS:
1 - tablespoon_____Pinenuts-sunflower - without shell
2 - tablespoon ______Pumpkin
SATURATED FATS
1 - slice ___________Bacon -Crisp
2 - tablespoon ______Coconut
1 - teaspoon ________Butter
2 - teaspoon ________Coffee Whitener - Liquid
4 - teaspoon ________Coffee Whitner - powder
2 - tablespoon ______Cream Light 20 %
1 - teaspon _________Heavy 40% fat
2 - tablespoon ______Creamo
1 - tablespoon ______Cream Cheese
2 - tablespoon ______Sour Cream
1 - tablespoon ______Cheese Whiz
1 1/2 - tablespoon _Gravy Thin
1 1/2 - tablespoon __Cheddar cheese
1 1/4 - tablespoon __Grated Paremsan
FRUITS
AMOUNT OF FRUIT TO BE CONSUMED PER SERVING
60 CALORIES = EACH SERVING
APPLES
1- fruit _____Apple 2" Across
1/2 cup ______Dried Apple or 4 rings
1/2 cup ______Apple Juice
1/2 cup ______Applesauce
APRICOTS
1/2 cup ______Apricots - canned
7 Halves______Apricots - dried
2/3 cup or 2 fresh____Apricots
BERRIES:
3/4 cup_______Black - raw
3/4 cup_______Blueberries - raw
1 cup_________Rasberries - raw
1 1/4 cup ____Strawberries - raw - whole
12 pieces of fruit___Cherry's - fresh
1/2 cup ______ Cherry's - canned
1/2 cup _______Cranberry Juice
1 Tablespoon___Currants - Dried
2/3 cup _______Currants - fresh
1 1/2 cup______Dried Figs
2 pieces of fruit __Figs - fresh
1/2 cup _______Fruit Cocktail - canned
1/2 cup _______Grapefruit
1/2 cup _______Grapefruit - Unsweetened
3/4 cup _______Grapefruit - canned - sections
1/3 cup _______Grape Juice
15 small_______Grapes
1 small _______Gauva
1 large _______Kiwi
5 pieces of fruit ___Kumquants - fresh
1 cup _________Lemon - juice
1 fruit or 1 cup ____Manderin Orange
1/2 piece of fruit___Mango
1/2 or 4" length of a Banana
MELONS
1/3 piece of fruit ___Cantelope 5" across
1 cup ____Cantelope - fresh diced
1 cup ____Honeydew diced
1 cup ____ Watermelon - diced
1/3 cup ___Apricot-Pear-Peach - Each
1 med piece of fruit____Nectarine
1 fruit ____Orange 2 1/2" across
1/2 cup ____Orange Juice-Unsweetened
1/2 cup ____Orange-Sections
1 cup ______Papaya
2 halves ___Peaches - Canned
1/3 cup ____Peaches - Canned in slices
1 fruit ____Peach - Fresh
1/2 cup or two halves Pears - Canned
1 small fruit __Pears - fresh
2 fruit ____Persimmon
1/3 cup ____Pineapple Canned - chunks
2 large ____Pineapple - slices
3/4 cup ____Pineapple - Fresh
1/2 cup ____Plums - canned
2 fruit ____Plums - fresh
1/2 piece fruit Pomegranate
1/2 cup ____ Prune Juice
3 pieces of fruit Prunes - Dried
2 Tablespoon Raisins
2 pieces of fruit Tangerine 2 1/2" across
MEATS
Meats have various fats per ounce or per serving.
The fat content various so much in the different cuts and type of meat.
The meat section is divided into 3 groups:
MEAT PER SERVING
LEAN - CONTENT
55 Calories
MEDIUM FAT CONTENT
75 Calories
HIGH FAT CONTENT
100 Calories
AMOUNT TO USE
Per one serving count
1 oz. = Beef = Flank Steak*Tenderloin*Round/Rump Steak*chipped Beef
1 oz. = Pork = Fresh * Canned * Cured * Tenderloin * Boiled Ham * Bacon
1 oz. = Veal = All cuts except Veal Cutlets
1 oz. = Poultry = Skinless Chicken or Turkey
1 oz. = Fish = Any fresh or frozen with coating
2 oz. = Crab Lobster or Clams
2 oz. = Shrimp = 5 - 6 med.
2 oz. or 2 = Scallops
1/4 cup = Canned Water Packed Tuna
6 medium = Oysters
2 medium = Sardines (drained)
1 oz. = Herring (Uncreamed or smoked)
1 oz. = Venison * Rabbit * Pheasant * Duck * Goose - Skinless
1 oz. = Cheese - Containing Less than 55 calores per ounce
1 oz. = Grated Parmesan
1 tblsp. = Cream Cheese
1 oz. = Luncheon Meats
1/4 cup = Egg Whites or 3 Egg Whites
1/4 cup = Egg Substitute
MED-FAT MEATS
75 Calories per Serving
1 oz. = Beef * Roasts* Rib*Chuck*Rump
1 oz. = Steaks * Cubed*Porterhouse*T-Bone
1 oz. = Meatloaf 2"x4"x4"
1 oz. = Pork Chops*Loin Roast*Boston Butt*
1 oz. = Cutlets
1 oz. = Lamb * Chops * Roasts * Leg
1 oz. = Poultry - With Skin * Chicken * Duck * Turkey * Goose
1 oz. Organ Meats * Very High in Cholesterol Liver Kidney Sweet Breads
1/4 cup = Tuna - Canned in Oil & Drained
1/4 cup = Salmon ~ Canned & drained
1 oz. = Cheese * Mozzarella * Ricotta * Farmer & Diet Cheeses
One Egg * = LIMIT 4 PER WEEK
4 0z. = Tofu * 2 1/2 inches X 2 3/4 inches X 1 inch
1 oz. = Luncheon Meats 86% Fat-free
HIGH-FAT MEATS
100 Calories Per Serving
1 oz. = Beef * Most Prime Cuts * Ribs * Corned Beef
1 oz. = Lamb - Ground
1 oz. = Pork * Spareribs *Grnd * Pork Sausage
1 oz. = Fish * Any Fried Product
1 oz. = Cheese * All Regular Cheeses*Cheddar*Swiss*Monteray
1 oz. = Frankfurter * Turkery *Chicken* Beef *Pork or Comb
1 oz. = Sausage *Bratwurst *Polish *Italian * Ukranian
1 tblsp. = Peanut Butter* Containes Un-Saturated Fats
Example:
1 pork chop = weight of 4 oz.. x's 75 Calories per 1 oz. = 300 calories
STARCHES ONE SERVING = 80 CALORIES
BREADS:
1/2 medium = Bagel
1 Small = Baking Powder Biscuit
1- 21/2" diameter = Biscuit
1 slice = Enriched White Bread
1 slice = Wheat Bread
1 slice = Rye Bread
1 slice = Boston Brown Bread
1 slice = French Bread 3" x 1" thick
1 slice = Italian Bread
1/2 med = Pita Pocket
1 slice = Raisin Bread
1/4 cup = Bread Crumbs (dry)
1/3 cup = Bread Crumbs (soft)
1/4 cup = Bread Stuffing Prepared
1 cup = Croutons Low-fat
1 = Pop-Over (Yorkshire pudding)
1 = Pancake = 4 inch diamenter
1 = Waffle 4 1/2 inch square
2 = Bread Sticks 4"x1/2" thick
BUNS
1 = Crouissant Small = 5 1/2 "
1/2 = Kaiser
1/2 = Hotdog
1/2 = Hamburger
1 = Dinner Type Bun 2 inch diameter
1 = Crusty Type Bun 4 inch diameter
5 = oblong melba Toast
10 = round melba Toast
1 = Tortilla 6 inch Round
2 = Taco Shells
1/2 = English Muffin
CEREALS COOKED
1/2 cup = Cornmeal
1/2 cup = Rolled Oats
1/2 cup = Cream of Wheat
1 serving pckge = Instant Oatmeal
1/2 cup = All Others
DRY CEREAL = NOT SUGAR FROSTED
1/3 cup = Bran Concentrated * 3 or more gr fiber a serving
1/2 cup = Bran Flakes * All Bran * Bran Buds
1/4 cup = Granola
3 level tblsp = Grape-nuts
1 1/2 cups = Puffed - Wheat
1 Biscuit = Shredded Wheat
3 tblsp. = Wheat Germ * Fiber 3 gms
3/4 cup = Other Ready to Eat Cereals
1 = Corn Bread a 2" square
1/2 cup = Corn Chips ^ high in salt
3/4 cup = Corn Flakes
1 cup = Special "K"
3/4 cup = Rice Krispies
1 1/4 cup = Puffed Wheat
CRACKERS
3 = Graham Wafer Plain 2 1/2 " square
8 = Aninimal Crackers
7 = Ritz plain 7
2 = Rusk
4 = Ry-Crisp
2 = Rice Cakes
6 = Saltines 2" squares
6 = Ritz Cheese
3 = Soda Cracker 2 1/2"
12 = Triange Thins
5 = Triscuit Wafers
12 = Wheat Thins
3 = Zwieback
PASTA & FLOURS
2 1/2 Tblsp = Flour Enriched
1/2 cup = Macaroni Plain-Cooked
2 tblsp = Cornstarch
3 tblsp = Cornflake Crumbs
1/2 cup = Chow Mein Noodles
1/2 cup = Pasta Noodles = cooked
1/3 cup = Rice Cooked
2 Tblsp = Tapioca Dry
VEGETABLES
1/4 cup = Baked Beans ~ no pork * High in Fiber
1/3 cup = Beans dried Kidney or Navy * High in Fiber
1/2 cup = Lima Beans
1 = Corn on the Cob (6" length)
1/2 cup = Whole Kernel Corn
2 = Onion Rings with batter
1/2 cup = Parsnips diced
1/2 cup = Peas - dried - black eye-cowpeas-split lentils
1/3 cup = PeasCooked Canned or Frozen, cooked
1/2 cup = Plantain
POTATOES
3 oz. or 1 small = White 2 inch diameter
10 = rench Fries ( 2 inches x 1/2 inch x 1/2 inch
1/4 cup = Hash Browns
1/2 cup = Mashed Potatoes - no fat added
1/3 cup or 1/2 of small = Sweet Potato
10 pieces = Tater Tots
3/4 cup = Pumpkin
3/4 cup = Winter squash
VEGETABLES
Per Serving Cooked or Raw
Half a Cup Cooked or One Cup Raw
ONE SERVING = 25 CALORIES
Asparagus
Bamboo Shoots
Bean Sprouts
Beets
Broccoli
Brussel Sprouts
Cabbage
Cooked Carrots
Cauliflower
Eggplant
Green Pepper
Rutabaga
Chard
Collards
Dandelion
Turnip
Kohirab
Leeks
Mushrooms
Okra
Onion
Pea Pods
Sauerkraut
Spinach
String Beans
Summer Squash
Whole Tomato
2 Tablespoons = Tomato Paste
2 Tablespoons = Tomato Sauce
All Vegetable Juices
Water Chestnut
Zuchinni - Cooked
Beet Greens
THESE RAW VEGGIES Are Calorie FREE
Cabbage
Celery
Endive
Chinese Cabbage
Escarole
Parsely
Zuchinni
Radishes
Spinnach
Lettuces
Green Onion
Mushrooms
NO Particular FOOD GROUP
PER SERVING - As specified
040 Cal - 1 serve pckg = Instant Hot Cocoa
375 Cal - 1/8 of a 2 layer = Pie Crust
205 Cal - 1/2 cup = Regular Pudding
120 Cal - 1/2 cup = Pie Filling
045 Cal - 2 tblsp = Dips
250 Cal - 1/2 cup = Pasta side dish
245 Cal- 1/2 cup = Bisquick - dry
117 Cal- Per serv = 4 Cookies - Dare Simple Pleasures
SOUPS
040 Cal 1 cup = Won-Ton
060 Cal 1 cup = Old Fashioned - Vegetable
070 Cal 1 cup = Beef Noodle
070 Cal 1 cup = Chicken -Vegetable
070 Cal 1 cup =Chicken Noodle
070 Cal 1 cup = New England Clam Chowder * Made w/water
080 Cal 1 cup = Minestrone
080 Cal 1 cup = Golden Mushroom
090 Cal 1 cup = Tomato w/water
090 Cal 1 cup = Cream of Asparagus
100 Cal 1 cup = Cream of Celery
100 Cal 1 cup = Cream of Mushroom
130 Cal 1 cup = Cheddar Cheese
150 Cal 1 cup = Bean With Bacon
160 Cal 1 cup = Split-Peat with ham & bacon
160 Cal 1 cup = Green Pea
FROZEN BARS
1 bar = 14 Calories = Crystal Lite
1 bar = 30 Calories = Bavarian Cream
1 bar = 50 Calories = Carnation Creamy Lite
1 bar = 90 Calories = Dole Fruit & Cream
1 bar = 140 Calories = Eskimo Pie
1 bar = 135 Calories = Fudge-icle
1 bar = 90 Calories = Yoplait - Frozen yogurt
1 bar = 160 Calories = Dole Fruit Cream & Chocolate
1 bar = 380 Calories Hagen-Daz Ice-cream bar
CONDIMENTS
Perr Serving as Specified
2 Tsp = 100 Calories = Syrup * Regular
2 Tblsp = 20 Calories = Syrup * Sugar Free
2 Tblsp = 60 Calories = Syrup * Lite
1 tblsp = 55 Calories = All Jams
1 tblsp = 50 Calories = All Jelly's
1 tblsp = 68 Calories = Tartar Sauce
1 tblsp = 17 Calories = Chili Sauce
1 tblsp = 5 Calories = Tomato Sauce
1 tblsp = 50 Calories = Gravy - thick
1 tblsp = 30 Calories = Gravy-Thin-Pan Juices
1 tblsp = 60 Calories = Honey
1 cube = 27 Calories = Sugar
1 tsp. = 30 calories = Sugar
1 tsp = 02 calories = Splenda
1 tab =.05 calorie = Equal
1 tblsp = 51 Calories = Brown Sugar
1 tblsp = 27 Calories = Maple Syrup
1 tblsp = 17 Calories = Catsup
1 tblsp = 92 Calories = Mayonaise - regular
1 tblsp = 92 Calories = Peanut Butter
1 tblsp = 27Calories = White Sauce
1 tblsp = 35 Calories = Cream Sauce
1 tblsp = 90 Calories = Cheddar Cheese- shredded
1 tblsp = 55 Calories = Heavy - Cream
1 tblsp = 45 Calories = Light - Cream
1 tblsp = 45 Calories = Creamo
1 slice = 100 Calories = Processed Cheese
1 tblsp = 100 Calories = Cream Cheese
FROZEN QUICK MEALS
COMPLETE SKILLET MEATS
By Green Giant
1 cup = 250 Calories =Chicken Teriyaki = Green Giant 1 cup = 250 Calories = Sweet & Sour Chicken 1 cup = 320 Calories = Garlic Chicken Pasta 1 cup = 250 Calories = Chicken LoMein 1 cup = 250 Calories = Chicken & Cheese Pasta 1 cup = 270 Calories = Chicken Alfredo 1 cup = 270 Calories = Creamy Chicken Noodle
FROZEN ENTREES
1 cup.. = 185 Calories = Oven Classics by Kraft
1 Chicken pattie = 045 Calories = President's Choice
1 meal = 270 Calories = Amour Dinner Classic
1 meal = 250 Calories = Le Menu Lite
1 meal = 275 Calories = Healthy Choice
1 meal = 260 Calories = Lean Cuisine
1 meal = 285 Calories = Stouffer's Right Choice
2 meal = 170 Calories = G.Giant Create a Meal-W/Meat * New
2 meal = 600 Calories = Lean Cuisine(Skillet Sensations)
>
1.5 cup =300 Calories = Per serving *New Listing
FROZEN PIZZA
1/2 small = 290 Calories = Celeste
1/2 small = 323 Calories = Tortino's - Party
1/16 of pizza = 320 Calories = Tortino's - Pan
1/16 of pizza = 245 Calories = Tortino's - Mexican
1/2 of pizza = 290 Calories = Tortino's - Microwave
1/2 Pizza = 285 Calories = Pillisbury Microwave
FAST FOOD RESTURAUNTS
Calorie Counts for
Food Item At Calorie Per Serving
CALORIE COUNT AT: ARBY'S
508 Calories = Beef 'n Cheddar
417 Calories = Broccoli and Cheddar Baked Potato
445 Calories = Chicken Breast Sandwich
544 Calories = Giant Roast Beef
430 Calories = Grilled Chicken Deluxe
FRENH FRIES
399 Calories = Cheddar Fries (small)
337 Calories = Curly Fries (small)
276 Calories = Light Chicken Deluxe Sandwich
294 Calories = Light Roast Beef Deluxe
260 Calories = Light Roast Turkey Deluxe
383 Calories = Regular Roast Beef
623 Calories = Roast Beef Sub
SALADS
117 Calories = Garden Salad
205 Calories = Chef Salad
204 Calories = Chicken Salad
SALAD DRESSINGS (per packet)
295 Calories = Blue Cheese
349 Calories = Ranch
322 Calories = French
298 Calories = 1000 Island
230 Calories = Light Italian
CALORIE COUNT AT BURGER KING
369 Calories = Apple Pie
267 Calories = BK Broiler Chicken Sand.(no mayo)
370 Calories = BK Broiler Sauce
BURGERS
510 Calories = Bacon Cheeseburger
584 Calories = Bacon Cheeseburger Deluxe
317 Calories = Cheeseburger
483 Calories = Double Cheeseburger
275 Calories = Hamburger
344 Calories = Hamburger Deluxe
614 Calories = Whopper
709 Calories = Whopper w/ cheese
844 Calories = Double Whopper
935 Calories = Double Whopper w/cheese
322 Calories = Whopper Jr.
365 Calories = Whopper Jr. w/cheese
685 Calories = Chicken Sandwich
236 Calories = Chicken Tenders (6 piece)
355 Calories = Crossan'wich (Bacon,egg,cheese)
351 Calories = ham,egg, cheese
534 Calories = sausage,egg, cheese
372 Calories = French Fries (regular)
538 Calories = French Toast Sticks
215 Calories = Hash Browns
479 Calories = Ocean Catch Fish Fillet Sand
339 Calories = Onion Rings (regular)
PIES
360 Calories = Cherry
290 Calories = Lemon
SALADS
178 Calories = Chef Salad
142 Calories = Chunky Chicken Salad
095 Calories = Garden Salad
549 Calories = Scrambled Egg Platter
610 Calories = w/ bacon
768 Calories = w/sausage
SHAKES
326 Calories = Chocolate
334 Calories = Vanilla
488 Calories = Whaler Sandwich
CALORIE COUNT AT: DOMINO'S PIZZA
12" Pizza (2 slices)
360 Calories = Cheese
540 Calories = Deluxe
510 Calories = Extravaganza
410 Calories = Pepperoni
460 Calories = Pepperoni, sausage, mushrooms
430 Calories = Sausage
390 Calories = Vegi Feast
CALORIE COUNT AT: KENTUCKY FRIED CHICKEN (KFC)
235 Calories = Buttermilk Biscuit
169 Calories = Chicken Littel Sand.
114 Calories = Cole Slaw (1 serving)
482 Calories = Colonels Chicken Sand.
FRIED CHICKEN
344 Calories = Extra Crispy Breast
205 Calories = Drumstick
415 Calories = Thigh
230 Calories = Wing
ORIGINAL RECIPE
276 Calories = Breast
150 Calories = Drumstick
290 Calories = Thigh
181 Calories = Wing
FRIED CHICKEN DINNERS
643 Calories = Original Recipe(drumstick/thigh)
765 Calories = Extra Crispy (drumstick/thigh)
244 Calories = French Fries
280 Calories = Kentucky Nuggets (6 piece)
CALORIE COUNT AT MCDONALD'S
260 Calories = Apple Pie
570 Calories = Big Mac
483 Calories = Bacon,egg,cheese Biscuit
585 Calories = Biscuit w/ sausage,egg
318 Calories = Cheeseburger
170 Calories = Chef Salad
323 Calories = Chicken McNuggets (6 piece)
270 Calories = Danish - Apple
210 Calories = Egg McMuffin
435 Calories = Filet o Fish
400 Calories = Fries - Large
263 Calories = Hamburger (plain)
144 Calories = Hash Browns
500 Calories = Hotcakes w/syrup & Butter
490 Calories = McChicken
680 Calories = McDLT
320 Calories = McLean Deluxe
525 Calories = Quarter Pounder w/ cheese
427 Calories = Sausage McMuffin
180 Calories = Scrambled Eggs
SHAKES
383 Calories = Vanilla
383 Calories = Chocolate
320 Calories = Strawberry Sundae
CALORIE COUNT AT: PIZZA HUT
Medium Pizza's, 2 slices Hand tossed Pizza
518 Calories = Cheese
500 Calories = pepperoni
540 Calories = Supreme
Pan Pizza
492 Calories = Cheese
540 Calories = Pepperoni
589 Calories = Supreme
Personal Pan Pizza (1 pizza)
675 Calories = Pepperoni
647 Calories = Supreme
THIN N' CRISPY PIZZA
398 Calories = Cheese
413 Calories = Pepperoni
459 Calories = Supreme
CALORIE COUNT AT: TACO BELL
Burritos
447 Calories = Bean
493 Calories =Beef
334 Calories = Chicken
407 Calories = Combo
503 Calories = Supreme
383 Calories = Chilito
034 Calories = Guacamole (2 tbsp.)
Mexi Melt
266 Calories = Beef
257 Calories = Chicken
103 Calories = Nacho Cheese Sauce(2 tbsp.)
Nachos (1 order)
549 Calories = BellGrande
346 Calories = Regular
367 Calories = Supreme
018 Calories = Salsa (1 serving)
Soft Taco
213 Calories = Chicken
272 Calories = Supreme
183 Calories = Taco
230 Calories = Taco Supreme
905 Calories = Taco Salad
243 Calories = Tostada
CALORIE COUNT AT: WENDY'S
250 Calories = Baked Potato, plain
510 Calories = Bacon/cheese
450 Calories = Broccoli/cheese
550 Calories = Cheese
600 Calories = Chili/cheese
500 Calories = Sour cream/chives
570 Calories = Big Classic Sand.
450 Calories = Breaded Chicken Sand.
520 Calories = Chicken Club Sand.
Cheeseburgers
590 Calories = Double
320 Calories = Jr. Cheeseburger
390 Calories = Jr. Deluxe
440 Calories = Jr. w/ bacon
280 Calories = Chicken Nuggets (6 piece)
290 Calories = Chili - large
090 Calories = Cole Slaw (1/2 cup)
460 Calories = Country Fried Steak Sand.
460 Calories = Fish Sand.
450 Calories = French Fries - Large
578 Calories = Frost Dairy Dessert -large
290 Calories = Grilled Chicken Sand.
Hamburgers
350 Calories = Hamburger
440 Calories = w/ everything
520 Calories = Double hamburger
270 Calories = Jr. Burger
270 Calories = Kids Meal
Salads
160 Calories = Caesar
Deluxe Garden
110 Calories = no dressing
Grilled chicken
200 Calories = no dressing
060 Calories = Side,no dressing
640 Calories = Taco, no dressing
ALCOHOL BEVERAGES
This is a list of known standard alcohol beverages.
Calories per serving size. Hundreds of other beverages may not be named IN here as different areas of the country, may have different names for the same drink.
It is wise to withdraw from drinking alcohol, when dieting as you are consuming a product with no nutritional value.
STANDARD BAR LIST
BEER PER 12oz. Calories
150 Calories = Regular
090-100 Calories = Light
070 Calories= Extra Light
085 Calories = Non-Alcohol
TABLE WINES PER 4 oz
085 Calories = Red or Rose
080 - 90 Calories = Dry
110 Calories = Sweet
050 Calories
DESSERT WINES PER 2 oz.
084 Calories = Sherry
095 Calories = Sherry Sweet
095 Calories = Port Muscatel
084 Calories = Champagne
DISTILLED LIQUOR: 105 CALORIES
Gin-Rum-Vodka-Bourbon
Brandy-Scotch-Whiskey PER 1.5 OZ
1.5oz Calories = Cognac
3.5oz. Calories = Vermouth
3.5oz. Calories = Dry
1.5oz. Calories = French
3.5oz. Calories = Sweet
Italian = 1.5 oz Calories
MIXED DRINKS SERVING: 3 oz.
056 Calories = Bloody Mary
122 Calories = Dacquiri
164 Calories = Manhattan
105 Calories = Margarita
140 Calories = Martini
240 Calories = Pina Colada
111 Calories = ScrewDriver
180 Calories = Tom Collins
LIQUEURS: Per 1 oz
096 Calories = Brandy
106 Calories = Creme De Cacoa
106 Calories = Creme De Menthe
115 Calories = Peppermint Schnapps
0
Replies
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http://www.webmd.com/diet/healthtool-portion-size-plate
i found this on Webmd, that gives a visual about PORTION sizes, VERY helpful also!0 -
Bump0
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WOW! This IS a LOT of information, but it is really helpful too!
Thanks!:happy: 0 -
This is def a keeper!! Thanks girl!! 0
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I'm going to have to print this one out.
Thanks for sharing :flowerforyou:0 -
bump0
This discussion has been closed.
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