Understanding the Food Calorie Chart for Survival Food Prepping

A calorie is the amount of energy your body receives from the food you eat – basically, the fuel you need to breathe, walk, exercise, and even sleep.

A calorie is the amount of energy needed to heat 1 liter of water by 1°C. Just one calorie is enough to heat a liter of mineral water from 19°C to 20°C.

The amount of calories in food indicates how much energy it contains. Pizza, for instance, contains 800 calories, whereas pumpkin soup contains only 350 calories. Technically, that great Italian classic will give you much more energy.

how much energy it contains
Quick Navigation

Read and Understand Food Labels
Calorie Chart Database
1. Fruit
2. Vegetables
3. Fast Food Calories
4. Dairy Products
5. Meat
6. Cereal Products
7. Pasta & Noodles

Amazon's Top 10 Low-Calorie Snacks
1. Quaker Rice Crisps
2. Shrewd Food Protein Puffs
3. Jayone Seaweed
4. Blue Diamond Almonds
5. Mario Camacho
6. Krave Beef Jerky
7. Chomps Free-Range Turkey Jerky
8. Frooze Balls

When you want to go on a low-carb diet to avoid the yo-yo effect, or even try it out long term, you need to organize your diet to make sure you have the essential components, like healthy fats and protein. 

Are All Calories the Same?

Are All Calories the Same?

Whether you eat candy or oatmeal, you may gain weight if you consume more energy than you expend.

Conversely, if you don’t consume enough calories, you’ll lose weight and your body won’t have enough energy to carry out all kinds of metabolic processes.

However, all calories are not created equal. Despite having the same calorie value, a chocolate bar does not have the same effect as a smoothie with nuts and oats.

Several chocolate bars contain a high amount of sugar and fat, which enter the bloodstream quickly, causing the body to produce more insulin and store more fat. A chocolate bar won’t keep you satisfied nearly as long as a smoothie.

This is because smoothies contain a lot of complex carbohydrates and fiber from oats and fresh fruit, which takes longer for your body to absorb and prevents your blood sugar levels from rising too quickly, thus keeping you satisfied for hours.

In general, what counts is how many calories you consume, because you’ll still gain weight if you consume too many smoothies.

If you spread your calories evenly over the day’s meals and snacks, you’ll be able to maintain a healthy diet.

Food labels calories

How to Read and Understand Food Labels

Ignore the front of the food package when trying to figure out what the food actually contains!  It’s just marketing hype. 

It is illegal for manufacturers to lie on product labels, but they can stretch the truth when trying to sell you their product.

Ingredients must be listed on every packaged food. The ingredient with the largest quantity appears first, while the one with the smallest is listed last.

Nutrition Facts

At the top of the label, you will see serving size and servings per container. The serving size is a standard measure of food.  Servings per container refer to the number of servings per food package. 

In addition to cups, spoons, slices, ounces, and grams, the serving size can also be expressed in kitchen terms. Serving size tells us how much food makes up a single serving. The data on the label is based on the serving size stated.

Amount Per Serving

Displays the number of calories in a single serving of food.  This number should be equal (or if not equal, the value should be close) to the total package volume is multiplied by the serving size.

Here’s an example: There are 1,230 calories in the container/box/bottle on the sample food label if there are four servings x 280 calories.

Calories from Fat

Calories from fat are listed on food labels so you can limit the amount of fat in your diet. Fat should not exceed 30% of your daily calories. Smaller portions of fatty foods are recommended.

% Daily Value

The percentage of the total recommended daily amount of each nutrient (fats, carbs, proteins, major vitamins, and minerals) is shown in this section, based on a 2,000-calorie diet.

Total Fat

It is the amount of fat per serving of the food.  Healthy diets limit saturated fats, trans fats, cholesterol, and sodium consumption.

Saturated Fat

This refers to fat that is solid at room temperature and is primarily derived from animal food products and some plants. 

Foods such as beef, lamb, pork, lard, butter, cream, whole milk, and high-fat cheese contain saturated fats.  Coconut oil, cocoa butter, palm oil, and palm kernel oil are plant sources. 

High LDL cholesterol levels are a risk factor for cardiovascular disease, caused by saturated fat.

Saturated Fat

Trans Fat

Also known as a trans fatty acid.  Trans fat is a type of fat formed by adding hydrogen atoms to liquid fats in a process called hydrogenation.  It solidifies liquid oils and increases their shelf life and flavor stability. 

Shortenings, margarine, crackers, cookies, snack foods, and other foods contain trans fats.  Certain animal-based foods naturally contain trans fats in small amounts. Trans fats are considered unhealthy fats.


This line indicates the amount of cholesterol and the percent of the RDV.


The current recommendation for sodium intake is less than 2,400 mg per day or one teaspoon of salt.

Total Carbohydrates

Measures the amount of carbohydrates in grams (and percentage of the Daily Value of carbohydrates) in one serving. 

Starches, complex carbohydrates, dietary fiber, added sugar sweeteners, and non-digestible additives are included in this value.


Fiber is an indigestible carbohydrate that aids in proper digestion and good bowel movement.  It is recommended to consume at least 15 grams of fiber per day.


Almost all foods contain some protein, but meat, fish, poultry and dairy products have the highest amounts of protein.  The average daily protein requirement is 50-100 grams.

Percent Daily Values

This section provides estimates of nutrients per 2,000 and 2,500 calories.

The FDA regulates the use of certain words or phrases on food packaging. Before May 8, 1994, food products claiming to be “light” could just be light in color, texture, or taste. 

Fortunately, such creative, and often misleading, labeling jargon is now regulated.  New food labels must comply with the following FDA definitions:

Percent Daily Values


In other words, the food has a fat content of half that of its regular counterpart or a calorie content that is one-third that of its regular counterpart. 

However, it can also be used to describe other properties like color or texture as long as the label makes the distinction clear (for example, “light brown sugar” or “light and fluffy”).

Fat-Free or Sugar-Free

Indicates that the product contains none (or only a negligible amount) of the substance mentioned. 

A calorie-free product must have fewer than five calories per serving, while fat-free and cholesterol-free products must have less than half a gram per serving. The same standard applies to words such as “without,” “no,” and “zero.” 

Say a food product is labeled 95 percent “fat-free.” This means five percent of the total weight of the food is fat, (which may not seem like much), but a gram of fat contains nine calories compared to four calories in a gram of protein or carbohydrates.


Unprocessed, uncooked, unfrozen (for example, fresh orange juice).  Fruits and vegetables may be washed and coated.  Food that has been quickly frozen can be described as fresh-frozen, which is commonly done with fresh fish.


This means the food can contain no more than 3 grams of fat (including one gram of saturated fat) and 60 milligrams of cholesterol per serving.


In high-fiber products, this means the product contains at least 20 percent of the daily value of the nutrient.

Good Source

A serving of the food contains 10 to 19 percent of the daily value for a particular nutrient.

Good Source


Describes the fat content of meat, poultry, and seafood.  A serving of a lean product must contain less than 10 grams of fat, less than 4.5 grams of saturated fat, and less than 95 milligrams of cholesterol. 

Furthermore, “extra lean” is defined as having less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol.

Less and fewer

Foods with a nutrient or calorie content that is reduced by at least 25%.

Low Fat

This can be used on products that do not exceed the dietary guidelines for fat, saturated fat, cholesterol, sodium, or calories. 

The criteria they must meet are:

Low-fat: 3 grams or fewer per serving

Low-saturated fat: one gram or less per serving

Low-sodium: 140 milligrams or less per serving

Low-cholesterol: 20 milligrams or less of cholesterol and 2 grams or less of saturated fat per serving

Low-calorie: 40 calories or less per serving

Natural flavors

The Federal Food, Drug, and Cosmetic Act defines “natural flavors” as

“The essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating, or enzymolysis, which contains a flavoring constituent derived from a spice, fruit, fruit juice, vegetable, vegetable juice, edible yeast, herb, bark, bud, root, leaf, or similar plant material; meat, seafood, poultry, eggs, dairy products, or fermentation products thereof whose significant function in food is flavoring rather than nutritional.” 

According to this broad definition, “natural flavors” are extracts from these organic foods.


A nutritionally-altered product contains at least 25 percent less of a nutrient or calories than the regular product.

Calories in Food: Calorie Chart Database

calorie database

If you utilize the calorie database to understand how your body gets energy from your favorite meals and snacks and pay special attention to the calories you’ve consumed, you’ll be empowered to make choices that will never leave you feeling guilty.

Explore the food categories below to find the ingredients and nutritional information of your meal.

1. Fruit


Canned Fruit

Fruit that has been sealed in a can or airtight jar often contains a higher amount of sugar (thus more calories) than fresh fruit.

However, canned fruit can have the same calories and nutritional information as its fresh counterpart. Canned fruit may even retain a higher percentage of nutrients when pickled and preserved during the peak period.

Fruits are mostly carbohydrate-based, although some calories in canned fruit can also come from fats and protein. It is said that fruits are healthy due to their vitamin and mineral content, such as potassium, phosphorus, and vitamin A.

Sugar is naturally present in most canned fruits. Each peach, pear, and papaya contains over 40 grams of sugar per 100 grams. A high number of calories indicates that sugar was added during the canning process.

The calorie chart below can serve as a guide, but exact amounts will vary depending on the amount of syrup used.

Food Calorie Chart

Applesauce1 cup (114 g)71 cal
Canned Apricots1 cup (246 g)118 cal
Canned Blackberries1 cup (256 g)236 cal
Canned Blueberries1 cup (256 g)225 cal
Canned Cherries1 cup (250 g)135 cal
Canned Cranberries1 cup (275 g)490 cal
Canned Crushed Pineapple1 cup (225 g)119 cal
Canned Figs1 cup (261 g)279 cal
Canned Fruit Cocktail1 cup (246 g)199 cal
Canned Fruit Salad1 cup (259 g)130 cal
Canned Gooseberries1 cup (252 g)184 cal
Canned Grapefruit1 cup (249 g)92 cal
Canned Grapes1 cup (256 g)195 cal
Canned Mandarin Oranges1 container (113 g)80 cal
Canned Mango1 cup (165 g)107 cal
Canned Mangosteen1 cup (216 g)158 cal
Canned Mixed Fruit1 can (113 g)80 cal
Canned Morello Cherries1 cup (270 g)219 cal
Canned Oranges1 can (113 g)70 cal
Canned Peaches1/2 peach (98 g)53 cal
Canned Pears1 cup (284 g)99 cal
Canned Pineapple1 cup (232 g)139 cal
Canned Plums1 plum (46 g)27 cal
Canned Raspberries1 cup (256 g)233 cal
Canned Sliced Pineapple1 cup (225 g)119 cal
Canned Sour Cherries1 cup (261 g)298 cal
Canned Strawberries1 cup (254 g)234 cal
Canned Tangerines1 cup (252 g)154 cal
Dried Fruit2 oz. (56 g)136 cal


Almost all fruits contain carbohydrates, but they can also contain fats and small amounts of protein.

However, carbs are not all the same and are usually a mix of complex carbohydrates (i.e., three or more bonded sugars) and simple carbohydrates (i.e., simple sugars).

It means that the amount of glucose and fructose in fruit depends on the type of fruit. For example, bananas and figs are high in sugar and taste sweet, but lemons and cranberries have a tart taste due to their low sugar content.

In spite of this difference, most fruits are considered low-calorie foods. All fruits contain a lot of vitamins and minerals per serving, and varieties like avocados and coconuts contain healthy fats.

High-fat fruits have a greater calorie density, since a gram of fat has twice as many calories as a gram of protein or carbohydrate. Fresh fruits do not have nutritional information on their packages.

Whether you are trying to limit carb intake, count calories, or just eat more whole foods, the calorie chart will pinpoint which fruits best fit your healthy eating plan.

Acai1 oz. (28.35 g)20 cal
Apple1 apple (182 g)95 cal
Applesauce1 cup (246 g)167 cal
Apricot1 apricot (35 g)17 cal
Avocado1 avocado (200 g)320 cal
Banana1 banana (125 g)111 cal
Blackberries1 cup (144 g)62 cal
Blood Oranges1 serving (140 g)70 cal
Blueberries1 cup (148 g)84 cal
Cantaloupe1 wedge (69 g)23 cal
Cherries1 cherry (8 g)4 cal
Clementine1 clementine (74 g)35 cal
Cranberries1 cup (100 g)46 cal
Currants1 cup (112 g)63 cal
Custard Apple1 custard apple (135 g)136 cal
Dates1 date (7.1 g)20 cal
Figs1 fig (50 g)37 cal
Fruit salad1 cup (249 g)125 cal
Grapes1 cup (151 g)104 cal
Greengage1 fruit (5 g)2 cal
Guava1 guava (55 g)37 cal
Jackfruit1 cup (151 g)143 cal
Jujube1 oz. (28.35 g)22 cal
Kiwi1 liwi (183 g)112 cal
Lemon1 lemon (58 g)17 cal
Lime1 lime (67 g)20 cal
Lychees1 lychee (10 g)7 cal
Mandarin Oranges1 mandarin orange (88 g)47 cal
Mango1 mango (336 g)202 cal
Minneola1 minneola (109 g)70 cal
Mulberries1 cup (140 g)60 cal
Nectarine1 nectarine (150 g)66 cal
Olives1 olive (2.7 g)2 cal
Orange1 orange (131 g)62 cal
Papaya1 fruit (500 g)215 cal
Passion Fruit1 passoin fruit (18 g)17 cal
Peach1 peach (150 g)59 cal
Pear1 pear (178 g)101 cal
Persimmon1 fruit (25 g)32 cal
Physalis1 berry (5 g)2 cal
Pineapple1 pineapple (905 g)453 cal
Plantains1 plantain (179 g)218 cal
Plum1 plum (66 g)30 cal
Pomegranate1 pomegranate (282 g)234 cal
Quince1 quince (92 g)52 cal
Raisins1 cup (145 g)434 cal
Rambutan1 rambutan (9 g)7 cal
Raspberries1 cup (123 g)64 cal
Rhubarb1 stalk (51 g)11 cal
Starfruit1 star fruit (91 g)28 cal
Strawberries1 cup (152 g)49 cal
Tamarind1 tamarind (2 g)5 cal
Tangerine1 tangerine (88 g)47 cal
Watermelon1 wedge (286 g)86 cal

Tropical & Exotic Fruits

As mentioned before, fruits contain carbohydrates, but they can also contain fats and small amounts of protein.

Most fruits are considered to have good nutritional value because they contain a lot of vitamins and minerals, and yet they are low in calories. Prickly pear, which is harvested from a cactus of the same name, is high in magnesium and vitamin C.

However, the exact benefits of tropical and exotic fruits can vary quite a bit. Plantains, despite looking a lot like bananas, have a lot more vitamin A and potassium than their yellow brethren.

Tropical fruits such as guava, kiwi, and mango provide healthy fiber, while avocados contain omega-3 fatty acids. High-fat fruits have a greater calorie density since a gram of fat has double the calories of a gram of protein or carbohydrate.

The calorie chart below will help you decide which tropical and exotic fruits fit best into your healthy eating plan since fresh fruits do not come with nutritional information.

Acerola1 acerola (4.8 g)1 cal
Asian Pear1 pear (178 g)75 cal
Avocado1 avocado (200 g)320 cal
Banana1 banana (125 g)111 cal
Breadfruit1/4 breadfruit (96 g)99 cal
Cantaloupe Melon1 wedge (69 g)23 cal
Casaba Melon1 wedge (125 g)35 cal
Cherimoya1 cherimoya (235 g)176 cal
Dragon Fruit1 dragonfruit (200 g)120 cal
Durian1 durian (602 g)885 cal
Feijoa1 feijoa (42 g)23 cal
Galia Melon1 melon (130 g)30 cal
Grapefruit1/2 grapefruit (123 g)52 cal
Guava1 guava (55 g)37 cal
Honeydew1 wedge (125 g)45 cal
Jackfruit1 cup (151 g)143 cal
Kiwi1 kiwi (183 g)112 cal
Kumquat1 kumquat (19 g)13 cal
Lychee1 lychee (10 g)7 cal
Mandarin Oranges1 madarin orange (90 g)48 cal
Mango1 mango (336 g)202 cal
Mangosteen1 serving (80 g)58 cal
Maracuya1 maracuya (18 g)17 cal
Maraschino Cherries1 cherry (5 g)8 cal
Muskmelon1 wedge (69 g)23 cal
Noni1 oz. (28.4 g)15 cal
Passion Fruit1 passion fruit (18 g)17 cal
Pineapple1 pineapple (905 g)453 cal
Pink Grapefruit1/2 grapefruit (123 g)52 cal
Plantain1 plantain (179 g)218 cal
Pomegranate1 pomegranate (282 g)234 cal
Pomelo1 pomelo (609 g)231 cal
Prickly Pear1 pad, peeled (19 g)8 cal
Rambutan1 rambutan (9 g)7 cal
Sapodilla1 sapodilla (170 g)141 cal
Soursop Fruit1 soursop fruit (625 g)413 cal
Star Fruit1 starfruit (91 g)28 cal
Tamarind1 tamarind (2 g)5 cal
Watermelon1 wedge (286 g)86 cal

2. Vegetables 

Vegetable Salad

Potato Products

A starchy root vegetable, potatoes are high in simple carbohydrates that digest quickly and are metabolized into sugar that the body can use as a source of energy.

This does not mean that all calories from potato products should be avoided in favor of complex carbs. In addition to containing fiber in the vegetable skin, potatoes contain more vitamin C than tomatoes and more potassium than bananas.

Despite this, it goes without saying that French fries saturated in oil are not the healthiest preparation method; the high-calorie density, as indicated by the calorie chart below, indicates high levels of fat.

In addition to potato gratin and potato salad, cheese, butter, and mayonnaise can also be high in fat.

When cooking potatoes, boil them in water or bake them with a light coating of olive oil to avoid excess calories. Different varieties of potatoes and potato products have slightly different nutrition facts, including carbohydrates, proteins, and micronutrients.

Red potato skins, for instance, contain more antioxidants than white varieties. Sweet potatoes have more vitamin A and calcium than other varieties, yet contain fewer calories.

All-blue Potatoes1 potato (136 g)83 cal
Baked Potato1 potato (173 g)161 cal
Boiled Potatoes1 potato (136 g)118 cal
Cassava1 root (408 g)653 cal
Croquettes1 serving (138 g)175 cal
Dumpling Dough1 dumpling (40 g)50 cal
Dumplings1 dumpling (40 g)50 cal
French Fingerling Potatoes1 potato (136 g)112 cal
French Fries1 serving (117 g)365 cal
Fried Potatoes1 serving (117 g)365 cal
Gnocchi1 cup (188 g)250 cal
Japanese Sweet Potatoes1 potato (130 g)113 cal
Marrow Dumplings1 dumpling (136 g)577 cal
Mashed Potatoes1 cup (242 g)215 cal
Norland Red Potatoes1 potato (136 g)121 cal
Omelette1 omelette (61 g)94 cal
Potato1 potato (214 g)165 cal
Potato Dumpling1 dumpling (40 g)50 cal
Potato Fritter1 fritter (74 g)137 cal
Potato Gratin1 cup (245 g)323 cal
Potato Pancakes1 pancake (37 g)99 cal
Potato Salad1 cup (250 g)358 cal
Potato Starch1 tbsp (12 g)40 cal
Potato Sticks1/2 cup (18 g)94 cal
Potato Waffles1 waffle (57 g)95 cal
Potato Wedges1 serving (100 g)123 cal
Potatoes au Gratin1 cup (245 g)323 cal
Purple Majesty Potatoes1 potato (136 g)98 cal
Red Gold Potatoes1 potato (136 g)121 cal
Red Potatoes1 potato (173 g)154 cal
Roast Potatoes1 potato (136 g)203 cal
Rosemary Potatoes1 potato (173 g)161 cal
Russet Potatoes1 potato (173 g)168 cal
Russian Banana Potatoes1 potato (136 g)91 cal
Rösti1 roesti (100 g)138 cal
Sweet Potato1 potato (114 g)105 cal
White Potatoes1 potato (138 g)130 cal
Yams1 cup (136 g)158 cal
Yukon Gold Potatoes1 potato (136 g)112 cal


There is no doubt that vegetables should be a regular part of everyone’s diet. This calorie chart explains why.

There are very few calories in a large portion of vegetables, but they contain a lot of vitamins, minerals, and other nutrients.

In addition to carbohydrates, vegetables also contain a small amount of healthy fat and protein. Also, they provide valuable dietary fiber; that’s one reason why artichokes, starchy vegetables like potatoes, and leafy greens like kale are high in nutrients.

Many superfoods contain an entire day’s worth of essential nutrients. One medium sweet potato contains over 500% of the recommended daily amount of vitamin A. Broccoli packs over twice the recommended daily amount of vitamin C.

A vegetarian or vegan diet should include plenty of spinach; it contains three grams of protein per half-cup. Is there a better way to add protein to a fresh vegetable salad without gaining weight?

Since fresh fruits are not sold with nutrition facts, the information below will help you figure out which vegetables will fit best into your healthy eating plan.

Artichoke1 artichoke (128 g)60 cal
Arugula1 leaf (2 g)1 cal
Asparagus1 spear (12 g)2 cal
Aubergine1 aubergine (458 g)115 cal
Beetroot1 beet (82 g)35 cal
Bell Pepper1 pepper (73 g)15 cal
Black Olives1 olive (2.7 g)2 cal
Broccoli1 bunch (608 g)207 cal
Brussels Sprouts1 sprout (19 g)8 cal
Cabbage1 head (908 g)227 cal
Capsicum1 pepper (45 g)12 cal
Carrot1 carrot (61 g)25 cal
Cauliflower1 floweret (13 g)3 cal
Celery1 stalk (40 g)6 cal
Chard1 leaf (48 g)9 cal
Cherry Tomato1 cherry tomato (20 g)20 cal
Chicory1 head (53 g)38 cal
Chinese Cabbage1 head (840 g)134 cal
Chives1 tbsp, chopped (3 g)1 cal
Collard Greens1 cup, raw (36 g)12 cal
Corn1 cup (154 g)562 cal
Courgette1 courgette (196 g)33 cal
Creamed Spinach1 cup (200 g)148 cal
Cucumber1 cucumber (410 g)66 cal
Eggplant1 eggplant (458 g)115 cal
Endive1 head (513 g)87 cal
Fennel1 bulb (234 g)73 cal
Garlic1 clove (3 g)4 cal
Gherkin1 gherkin (65 g)9 cal
Gourd1 gourd (771 g)108 cal
Green Beans1 cup (110 g)34 cal
Green Olives1 olive (2.7 g)2 cal
Green Onion1 green onion (15 g)5 cal
Horseradish1 tbsp (15 g)7 cal
Kale1 cup, chopped (67 g)33 cal
Kohlrabi1 kohlrabi (400 g)108 cal
Kumara1 kumara (130 g)112 cal
Leek1 leek (89 g)54 cal
Lettuce1 head (600 g)90 cal
Mushrooms1 mushroom (5.4 g)1 cal
Mustard Greens1 cup, chopped (56 g)15 cal
Nori1 sheet (2.6 g)1 cal
Okra1 pod (12 g)4 cal
Olives1 olive (2.7 g)2 cal
Onion1 onion (85 g)34 cal
Parsnips1 parsnip (170 g)128 cal
Peas1 cup (98 g)79 cal
Pepper1 pepper (75 g)20 cal
Potato1 potato (213 g)164 cal
Pumpkin1 pumpkin (196 g)51 cal
Radishes1 radish (4.5 g)1 cal
Red Cabbage1 leaf (22 g)7 cal
Rutabaga1 rutabaga (386 g)147 cal
Shallots1 shallot (25 g)18 cal
Spinach1 bunch (340 g)78 cal
Squash1 squash (196 g)88 cal
Sweet Potato1 potato (130 g)112 cal
Tomato1 tomato (111 g)20 cal
Turnip Greens1 turnip green (170 g)34 cal
Turnips1 turnip (122 g)34 cal
Wasabi1 root (169 g)184 cal
Winter Squash1 squash (431 g)147 cal
Zucchini1 zucchini (196 g)33 cal

3. Fast Food Calories

Fast Foods

This category of food is named after a popular style of quick-service restaurant that prepares food in minutes and usually has a drive-through window.

Many fast food products are very high in calories, and their serving sizes are often larger than what one would prepare at home.

Fast food’s calories can be inflated by added fat and sugar, and as with most convenience foods, the products are also loaded with sodium and other preservatives.

Fast food menus typically contain items with low nutritional value or empty calories. French fries are a prime example due to their high-calorie density, both in fat and simple starch; a large order can contain as many calories as a main meal.

The calorie chart shows fast-food restaurants can also serve lighter fare, for example, grilled chicken salads, but it’s still wise to check the nutrition facts for large amounts of sugar and fat, which can be hidden in salad dressings. 

Arby’s Grand Turkey Club1 sandwich (233 g)489 cal
Arby’s Reuben1 sandwich (308 g)641 cal
Arby’s Roast Beef Classic1 burger (154 g)360 cal
Arby’s Roast Beef Max1 burger (154 g)360 cal
BBQ Rib1 rib (67 g)142 cal
Bean Burrito1 burrito (190 g)380 cal
Big N’ Tasty1 sandwich (232 g)517 cal
Bratwurst1 piece (85 g)283 cal
Burger King Angry Whopper1 burger (290 g)740 cal
Burger King Double Whopper1 burger (374 g)894 cal
Burger King Double Whopper with Cheese1 sandwich (399 g)994 cal
Burger King Original Chicken Sandwich1 sandwich (219 g)659 cal
Burger King Premium Alaskan Fish Sandwich1 burger (228 g)591 cal
Burger King Triple Whopper1 burger (547 g)1471 cal
Burger King Whopper1 burger (291 g)672 cal
Burger King Whopper Jr.1 burger (148 g)346 cal
Burger King Whopper with Cheese1 burger (315 g)759 cal
Cheeseburger1 burger (156 g)410 cal
Chicken Breast1 piece (71 g)116 cal
Chicken Fajita1 sandwich (222 g)326 cal
Chicken McNuggets1 nugget (16 g)48 cal
Chicken Nuggets1 piece (20 g)59 cal
Chicken Pizziola1 sandwich (320 g)451 cal
Chicken Sandwich1 sandwich (170 g)410 cal
Chicken Teriyaki Sandwich1 sandwich (266 g)367 cal
Chicken Wings1 piece (29 g)94 cal
Chop Suey1 serving (340 g)585 cal
Curly Fries1 serving (128 g)398 cal
Double Cheeseburger1 burger (155 g)414 cal
Egg Roll1 roll (80 g)200 cal
Falafel1 patty (17 g)57 cal
Filet-o-Fish1 sandwich (142 g)400 cal
Fish and Chips1 serving (300 g)585 cal
Fish Sandwich1 sandwich (158 g)431 cal
French Fries1 serving (71 g)222 cal
Grilled Chicken Salad1 salad (305 g)268 cal
Ham Sandwich1 sandwich (146 g)352 cal
Hamburger1 sandwich (110 g)279 cal
Hot Dog1 hot dog (116 g)312 cal
Italian BMT1 sandwich (224 g)410 cal
Lasagna1 piece (130 g)172 cal
McDonald’s Big Mac1 burger (219 g)561 cal
McDonald’s Cheeseburger1 sandwich (114 g)300 cal
McDonald’s Chicken Nuggets1 nugget (16 g)48 cal
McDonald’s Double Cheeseburger1 burger (155 g)437 cal
McDonald’s Filet-o-Fish1 sandwich (142 g)391 cal
McDonald’s McChicken1 burger (143 g)359 cal
McDonald’s McDouble1 burger (160 g)403 cal
McDonald’s McMuffin Egg1 burger (129 g)290 cal
McDonald’s McRib1 sandwich (170 g)451 cal
McDonald’s Mighty Wings1 wing (31 g)95 cal
McRib1 sandwich (170 g)451 cal
Meatball Sandwich1 sandwich (299 g)481 cal
Nachos with Cheese10 nachos (188 g)575 cal
Onion Rings1 ring (6.5 g)25 cal
Poutine1 serving (225 g)511 cal
Smoked Salmon1 oz. (28.35 g)44 cal
Spicy Italian1 sandwich (219 g)480 cal
Subway Club Sandwich1 sandwich (238 g)312 cal
Tortilla Wrap1 wrap (63 g)171 cal
Tuna1 oz. (28.35 g)24 cal
Turkey1 oz. (28.35 g)29 cal
Veggie Burger1 burger (215 g)389 cal
Veggie Delight1 sandwich (166 g)229 cal
Veggie Patty1 sandwich (247 g)963 cal
Wendy’s Baconator1 burger (276 g)839 cal
Wendy’s Jr. Bacon Cheeseburger1 burger (161 g)420 cal
Wendy’s Jr. Cheeseburger1 burger (129 g)290 cal
Wendy’s Son of Baconator1 burger (218 g)700 cal
Whopper1 burger (291 g)672 cal
Zinger1 sandwich (202 g)517 cal
Zinger Burger1 sandwich (202 g)517 cal

4. Dairy Products

Daily Products


Milk is harvested from many animals, but cows’ milk is the most commonly consumed. Dairy products in this calorie chart, unless otherwise noted, are made with cows’ milk.

There is a good balance of fat, carbohydrates, and protein in dairy products, and they are also a good source of calcium, riboflavin, and vitamin B12. Other milk varieties, like skim, have some or all fat removed, thus reducing calories.

Dairy products like heavy cream and buttermilk, however, contain more fat. A major component of milk is lactose, a natural sugar that many people’s digestive systems are sensitive to.

Almond milk and coconut milk are good vegan plant-based milk substitutes, although they have different nutritional values from milk obtained from animal sources.

You can find specific information about fats, protein, and carbohydrates on the nutrition label of dairy alternatives.

Almond Milk1 cup (235 ml)40 cal
Buttermilk1 cup (254 ml)157 cal
Chocolate Mousse1/2 cup (202 g)455 cal
Coconut Milk1 cup (240 ml)552 cal
Coffee Creamer1 tbsp (15 g)29 cal
Condensed Milk1 cup (306 g)982 cal
Cottage Cheese1 cup (210 g)206 cal
Cream1 tbsp (15 g)36 cal
Creme Fraiche1 tbsp (14 g)55 cal
Curd1 cup (210 g)206 cal
Custard1/2 cup (141 g)172 cal
Evaporated Milk1 cup (252 g)340 cal
Goat Milk1 cup (244 g)168 cal
Hot Chocolate1 cup (266 ml)237 cal
Kefir1 cup (246 ml)135 cal
Lactose-free Milk1 cup (250 ml)130 cal
Lassi1 glass (200 ml)150 cal
Milk1 cup (244 ml)149 cal
Plain Yogurt1 container (227 g)138 cal
Powdered Milk1 cup (68 g)337 cal
Quark1 cup (220 g)319 cal
Rice Milk1 cup (245 ml)120 cal
Rice Pudding1 serving (113 g)133 cal
Semi-skimmed Milk1 serving (250 ml)125 cal
Semolina Pudding1 serving (143 g)96 cal
Skim Milk1 cup (247 ml)86 cal
Sour Cream1 tbsp (12 g)22 cal
Soy Milk1 cup (243 ml)109 cal
Sweetened Condensed Milk1 cup (306 ml)982 cal
Tzatziki1 tbsp (15 g)18 cal
Whipped Cream1 tbsp (3 g)8 cal
Whole Milk1 cup (244 ml)149 cal
Yogurt1 container (227 g)138 cal


Fat and protein are the main components of cheese, with a very low amount of carbohydrates. The nutritional value of cheese is similar to that of milk, but cheese is higher in calories.

The fat to protein ratio of cheese depends on the type, the animal from which the milk was derived, and whether it was made from full-fat or skim milk.

In the chart below, high-fat cheese is indicated by a greater number of calories per ounce or by a smaller serving size.

Fresh and ripened cheese are divided into different categories, meaning that the cheese undergoes an aging process (which can take weeks or even years). Also classified by texture (moisture content): soft, semi-soft, and hard.

A ripened cheese like Parmesan is generally higher in calories than a fresh variety like cottage cheese.

A long list of ingredients in the nutrition facts makes it easy to see that processed products like American cheese contain milk fats, whey, cheese cultures, food coloring, and chemical emulsifiers.

Processed cheeses contain more sodium and saturated fat than natural cheeses.

American Cheese1 slice (21 g)31 cal
Applewood1 slice (20 g)82 cal
Asiago Cheese1 oz. (28.35 g)110 cal
Babybel1 piece (21 g)70 cal
Blue Cheese1 oz. (28.35 g)99 cal
Brie1 slice (30 g)100 cal
Camembert1 slice (30 g)90 cal
Cheddar1 slice (22 g)89 cal
Cheese Fondue1 packet (400 g)912 cal
Cheese Spread1 tbsp (15 g)44 cal
Cheese Whiz1 tbsp (33 g)91 cal
Chester1 oz. (28.35 g)108 cal
Colby Cheese1 cup (132 g)520 cal
Colby-Jack Cheese1 cup (132 g)520 cal
Cottage Cheese1 cup (210 g)206 cal
Dutch Cheese1 oz. (28.35 g)110 cal
Edam Cheese1 package (198 g)707 cal
Emmentaler1 slice (25 g)89 cal
Feta1 oz. (28.35 g)74 cal
Fontina1 slice (30 g)117 cal
Fresh Mozzarella1 slice (28 g)78 cal
Gjetost1 package (227 g)1058 cal
Goat Cheese1 oz. (28.35 g)102 cal
Gorgonzola1 oz. (28.35 g)98 cal
Gouda1 package (198 g)705 cal
Grated Parmesan1 tsp (5 g)22 cal
Grilled Cheese1 piece (83 g)291 cal
Gruyere1 slice (25 g)103 cal
Halloumi1 oz. (28.35 g)90 cal
Havarti1 slice (28 g)104 cal
Italian Cheese1 serving (30 g)119 cal
Jarlsberg1 oz. (28.35 g)99 cal
Maasdam Cheese1 slice (18 g)62 cal
Manchego Cheese1 serving (28 g)90 cal
Monterey1 cup (132 g)492 cal
Monterey Jack Cheese1 cup (132 g)492 cal
Mozzarella1 slice (28 g)78 cal
Muenster Cheese1 slice (28 g)103 cal
Neufchatel1 package (85 g)215 cal
Parmesan1 tsp (5 g)22 cal
Pecorino1 tbsp (5 g)19 cal
Provolone1 slice (28 g)98 cal
Raclette Cheese1 slice (25 g)89 cal
Ricotta1 cup (246 g)428 cal
Romano5 package (142 g)550 cal
Roquefort1 oz. (28.35 g)103 cal
Sheep Cheese1 oz. (28.35 g)102 cal
Soft Cheese1 oz. (28.35 g)75 cal
Stilton Cheese1 oz. (28.35 g)110 cal
String Cheese1 stick (28 g)70 cal
Swiss Cheese1 slice (25 g)95 cal
White Cheddar1 cup (132 g)532 cal
Wisconsin Cheese1 oz. (28.35 g)109 cal

Ice Cream

Desserts like ice cream are typically calorie dense and contain a lot of sugar. As a dairy product, ice cream offers a few nutritional benefits like calcium and protein; check the nutrition facts on the product packaging for exact amounts.

That doesn’t mean frozen dairy desserts are healthy since most of the calories in ice cream come from fat and processed sugar.

Ice cream is usually eaten plain, as with the ever-popular flavors chocolate and vanilla, but it’s also common now to add mix-ins like candy and nuts, or toppings like hot fudge.

There’s a good chance that a product with lots of these additional ingredients, such as Snickers ice cream, will have a lot of calories, as indicated on the calorie chart.

Low-calorie items are made with low-fat milk or, in the case of soft serve, include more air in the mixing process.

Alternative vegan milks, such as soy milk and coconut milk, can also be found, but these also contain just as much sugar and are therefore low in nutritional value.

Baskin-Robbins1 scoop (71 g)170 cal
Ben and Jerry’s1 scoop (92 g)210 cal
Butter Pecan Ice Cream1 scoop (113 g)280 cal
Carvel1 cup (212 g)449 cal
Chocolate Chip Ice Cream1 scoop (72 g)155 cal
Chocolate Ice Cream1 scoop (72 g)156 cal
Ciao Bella1 cup (220 g)240 cal
Coffee Ice Cream1 scoop (72 g)170 cal
Cold Stone Creamery1 scoop (142 g)329 cal
Cookie Dough Ice Cream1/2 cup (65 g)130 cal
Crunchie McFlurry1 mcflurry (183 g)318 cal
Dairy Milk McFlurry1 mcflurry (183 g)340 cal
Dippin Dots1 cup (170 g)381 cal
Double Rainbow1 scoop (72 g)185 cal
Drumsticks1 cone (141 g)360 cal
French Vanilla Ice Cream1 scoop (72 g)145 cal
Friendly’s1 scoop (66 g)140 cal
Healthy Choice1 bar (64 g)80 cal
Hot Fudge Sundae1 sundae (179 g)333 cal
Ice Cream Sandwich1 bar (112 g)265 cal
Ice Cream Sundae1 sundae (178 g)253 cal
Ice Milk1 scoop (103 g)164 cal
Magnolia1 scoop (72 g)166 cal
Magnum1 magnum (86 g)258 cal
Magnum Almond1 magnum (86 g)271 cal
Magnum Double Caramel1 magnum (86 g)305 cal
Magnum Double Chocolate1 magnum (86 g)327 cal
Magnum Gold1 magnum (85 g)290 cal
Magnum White1 magnum (86 g)255 cal
McFlurry1 mcflurry (134 g)205 cal
McFlurry Oreo1 mcflurry (183 g)340 cal
Mini Milk1 mini milk (25 g)30 cal
Mint Chocolate Chip Ice Cream1 scoop (72 g)172 cal
Rocky Road Ice Cream1 scoop (113 g)290 cal
Schwan’s1 scoop (72 g)177 cal
Smarties McFlurry1 mcflurry (202 g)400 cal
Snickers Ice Cream1 bar (50 g)180 cal
Soft Serve1 cup (86 g)191 cal
Solero1 solero (75 g)75 cal
Strawberry Ice Cream1 scoop (72 g)170 cal
Strawberry Sundae1 sundae (178 g)281 cal
Sundae1 scoop (72 g)155 cal
Turkey Hill1 sandwich (70 g)190 cal
Vanilla Cone1 cone (142 g)230 cal
Vanilla Ice Cream1 scoop (72 g)145 cal


Yogurt is a thick, creamy dairy product made by fermenting animal milk or plant-based milk with bacterial cultures.

Yogurt is traditionally made from cows’ milk, so it contains nutritional benefits like calcium and protein; see the milk and dairy calorie chart for more information.

Besides giving yogurt a tangy taste, the bacteria in yogurt are also very healthy for the digestive system. An active culture yogurt, whose nutrition facts are listed near the product packaging, can support a healthy immune system.

While yogurt itself is very nutritious, flavored varieties and premade parfaits can contain a lot of added sugar. Check the nutrition label to make sure there isn’t another teaspoon or more of simple table sugar or corn syrup in the yogurt.

It doesn’t add many calories, but it will have a negative effect on blood sugar levels. Mix plain yogurt with fresh fruit, granola, syrups, and other natural flavors to control sugar and calorie intake.

For baking, yogurt can replace butter or oil, and it can substitute for mayonnaise and sour cream. The fat in yogurt can contribute to a lot of calories, but fat-free varieties are also available.

Activia1 container (113 g)84 cal
Activia Lemon1 container (113 g)113 cal
Activia Strawberry1 container (113 g)110 cal
Aloe Vera Yogurt1 container (227 g)193 cal
Ayran1 cup (200 ml)84 cal
Bircher Muesli Yogurt1 container (227 g)247 cal
Blueberry Yogurt1 container (227 g)238 cal
Cherry Yogurt1 container (227 g)220 cal
Chocolate Yogurt1 container (227 g)291 cal
Cream Yogurt1 container (113 g)140 cal
Creamy Yogurt1 container (227 g)204 cal
Diet Yogurt1 container (227 g)123 cal
Fruit Yogurt1 container (227 g)220 cal
Greek Yogurt1 container (150 g)80 cal
Low-Fat Yogurt1 container (227 g)143 cal
Mocca Yogurt1 container (227 g)227 cal
Organic Yogurt1 container (227 g)170 cal
Peach Yogurt1 container (113 g)110 cal
Plain Yogurt1 container (227 g)138 cal
Probiotic Yogurt1 container (113 g)90 cal
Skim Milk Yogurt1 container (227 g)127 cal
Stracciatella Yogurt1 container (227 g)316 cal
Strawberry Yogurt1 container (227 g)227 cal
Vanilla Yogurt1 container (227 g)229 cal
Yogurt1 container (227 g)138 cal
Yogurt Corner1 container (135 g)161 cal
Yoplait Boston Cream Pie1 container (170 g)153 cal
Yoplait French Vanilla1 container (170 g)170 cal
Yoplait Greek Blueberry1 container (170 g)170 cal
Yoplait Greek Coconut1 container (170 g)170 cal
Yoplait Greek Strawberry1 container (170 g)170 cal
Yoplait Greek Vanilla1 container (170 g)170 cal
Yoplait Harvest Peach1 container (170 g)170 cal
Yoplait Key Lime Pie1 container (170 g)170 cal
Yoplait Mango1 container (170 g)170 cal
Yoplait Mixed Berry1 container (170 g)170 cal
Yoplait Pina Colada1 container (170 g)170 cal
Yoplait Strawberry1 container (170 g)170 cal
Yoplait Strawberry Banana1 container (170 g)170 cal
Yoplait Strawberry Cheesecake1 container (170 g)170 cal

5. Meat


Beef & Veal

Beef and veal, which are both meat products from cattle, contain fat and protein. The amounts depend on the exact cut, the part of the animal from which the meat is taken.

Use the calorie chart to determine which ones have a greater number of calories (indicating more fat). One gram of protein contains four calories, while one gram of fat contains nine calories.

This nutritional value may also be represented on the product or nutrition label, especially on ground beef, with a percentage such as 85% lean, which means 15% is fat.

Although beef contains slightly more iron and zinc per serving than other red meats, all red meats are good sources of iron and zinc.

However, veal is the better source of B-vitamins like niacin and riboflavin. It’s recommended to eat only two to four servings (three ounces) of beef and veal a week in a standard healthy diet, since it’s high in saturated fats.

You can find out which varieties of beef suit your diet needs by checking the nutrition facts.

Beef6 oz. (168 g)287 cal
Beef Brisket1 piece (178 g)244 cal
Beef Fillet6 oz. (168 g)318 cal
Beef Goulash1 cup (227 g)279 cal
Beef Minute Steak6 oz. (168 g)223 cal
Beef Neck1 piece (224 g)477 cal
Beef Pancreas1 piece (222 g)602 cal
Beef Patty1 patty  (64 g)158 cal
Beef Prime Rib1 piece (278 g)1123 cal
Beef Ribs1 rib (340 g)666 cal
Beef Sirloin1 serving (85 g)155 cal
Beef Suet1 oz. (28 g)239 cal
Beef Tallow1 cup (205 g)1849 cal
Beef Thymus1 piece (381 g)1215 cal
Beef Tripe1 serving (85 g)80 cal
Chuck Roast1 piece (224 g)316 cal
Chuck Steak1 piece (340 g)466 cal
Filet Mignon6 oz. (168 g)348 cal
Flank Steak1 steak (320 g)621 cal
Ground Beef6 oz. (168 g)405 cal
Ground Chuck6 oz. (168 g)420 cal
Ground Round6 oz. (168 g)356 cal
Minced Veal6 oz. (168 g)240 cal
Porterhouse Steak1 steak (320 g)790 cal
Rib Eye Steak1 steak (281 g)610 cal
Roast Beef1 slice (341 g)638 cal
Rump Steak1 steak (205 g)351 cal
Skirt Steak6 oz. (168 g)344 cal
Stew Beef1 lb. (454 g)867 cal
Strip Steak3 slices (34 g)40 cal
T-Bone-Steak6 oz. (168 g)371 cal
Veal1 piece (291 g)821 cal
Veal Breast1 piece (291 g)821 cal
Veal Leg1 piece (272 g)574 cal
Veal Roast Beef1 piece (208 g)364 cal
Veal Shank1 piece (223 g)395 cal
Veal Shoulder1 piece (283 g)518 cal
Veal Sirloin1 piece (183 g)373 cal
Veal Tenderloin1 piece (229 g)497 cal

Whitefish and chicken breast have the lowest calories per ounce. Red meats, such as lamb and pork, tend to be higher in calories per ounce.

In addition, they are higher in saturated fat, which indicates a slightly lower nutritional value. Red meat consumption should be limited to a few times per week.

As an ideal source of protein, meat contains all essential amino acids. Additionally, meat is a good source of vitamin B12, iron, and zinc.

For more information on nutrition facts for sauces and seasonings, check nutrition facts on prepared meat.

Alligator1 serving (153 g)355 cal
Beef1 steak (164 g)407 cal
Beef Brisket1 piece (1780 g)4308 cal
Beef Jerky1 piece (20 g)82 cal
Beef Ribs1 piece (225 g)536 cal
Beef Tenderloin1 steak (140 g)305 cal
Chicken1/2 chicken (334 g)731 cal
Chicken Breast1 breast (200 g)344 cal
Chicken Drumstick1 drumstick (71 g)131 cal
Chicken Fat1 cup (205 g)1841 cal
Chicken Giblets1 cup (145 g)229 cal
Chicken Gizzards1 cup (145 g)212 cal
Chicken Leg1 leg (199 g)346 cal
Chicken Liver1 liver (44 g)73 cal
Chicken Meat1 breast (200 g)344 cal
Chicken Thigh1 thigh (111 g)254 cal
Chicken Wing1 wing (29 g)77 cal
Chuck Steak1 steak (310 g)859 cal
Cubed Steak1 serving (165 g)328 cal
Duck1/2 duck (634 g)2137 cal
Filet Mignon1 fillet (104 g)278 cal
Flank Steak1 steak (188 g)365 cal
Flat Iron Steak1 steak (252 g)345 cal
Ground Beef1 patty (70 g)172 cal
Ground Round1 piece (113 g)278 cal
Ham1 slice (145 g)236 cal
New York Strip Steak1 steak (214 g)426 cal
Ostrich1 serving (85 g)123 cal
Pork1 chop (185 g)363 cal
Pork Baby Back Ribs1 rib (70 g)148 cal
Pork Chops1 chop (131 g)257 cal
Pork Country-Style Ribs1 rib (60 g)148 cal
Pork Loin1 chop (83 g)169 cal
Pork Roast1 roast (830 g)2108 cal
Pork Steaks1 steak (264 g)517 cal
Roast Beef1 roast (515 g)721 cal
Round Steak1 steak (236 g)430 cal
Schnitzel1 schnitzel (130 g)203 cal
Spare Ribs1 rack (1400 g)3332 cal
Standing Rib Roast1 serving (113 g)376 cal
T-Bone Steak1 steak (287 g)580 cal
Turkey1 turkey (3812 g)7205 cal
Turkey Breast1/2 breast (864 g)1166 cal
Turkey Legs1 leg (546 g)1136 cal
Turkey Steak1 steak (170 g)321 cal
Turkey Wings1 wing (24 g)53 cal

Poultry & Fowl

Often recommended as one of the healthiest and leanest forms of animal protein, this food category includes meat specifically derived from birds.

Poultry refers to domesticated birds that are kept to harvest eggs and meat. Game birds that are hunted rather than raised are often referred to as fowl.

Chicken, ducks, and turkey are the most common poultry, but geese and quail are also eaten frequently in certain cuisines (e.g., French). Also farmed are large birds like ostriches and emus, which are included in the calorie chart.

Meat nutrition facts vary depending on the animal and region from which it comes. A low-calorie, low-fat source of complete protein, chicken and turkey breast are commonly recommended for diets.

The part of poultry that contains the most fat and cholesterol is the skin, and the thighs contain more fat than protein. Most of the fat in poultry, including monounsaturated fats, are healthy.

Poultry and fowl meat is, therefore, a great source of protein for all non-vegetarian diets, but check the nutrition label on pre-made meals to determine the amount of calories.

Capon1 capon (1418 g)3247 cal
Chicken1/2 chicken (334 g)731 cal
Chicken Breast1 breast (200 g)344 cal
Chicken Drumsticks1 drumstick (71 g)131 cal
Chicken Gizzards1 cup (145 g)223 cal
Chicken Legs1 leg (199 g)346 cal
Chicken Thighs1 thigh (111 g)254 cal
Chicken Wings1 wing (53 g)141 cal
Cornish Hens1 duck (257 g)666 cal
Dove1 serving (100 g)213 cal
Duck1/2 duck (634 g)2137 cal
Duck Breast1 breast (73 g)147 cal
Emu1 steak (394 g)599 cal
Goose1/2 goose (591 g)1803 cal
Guinea-Fowl1/2 guinea (345 g)545 cal
Ostrich1 serving (85 g)123 cal
Ostrich Meat1 serving (85 g)123 cal
Pheasant1 serving (100 g)239 cal
Pheasant Breast1/2 breast (182 g)242 cal
Pheasant Leg1 leg (107 g)256 cal
Pigeon1 pigeon (199 g)283 cal
Poularde1 serving (100 g)200 cal
Quail1 quail (92 g)209 cal
Quail Breast1 breast (56 g)69 cal
Rhea1 serving (100 g)160 cal
Turkey1 turkey (3812 g)7205 cal
Turkey Breast1/2 breast (864 g)1166 cal
Turkey Cutlet1 cutlet (113 g)214 cal
Turkey Drumsticks1 serving (100 g)208 cal
Turkey Legs1 leg (546 g)1136 cal
Turkey Steak1 steak (170 g)321 cal
Turkey Wings1 wing (24 g)53 cal
Wild Duck1/2 duck (270 g)570 cal

Sausage Calories

Sausage, a food product made from ground meat, can be made from nearly any animal or vegetarian meat substitute.

Due to this, the amount of calories and fat in sausages differs significantly based on the composition. However, all sausages are rich in complete proteins.

To determine the nutritional value of specific types of sausage, look at the primary meat, for example, chicken or pork.

They can be made from any cut of meat, such as turkey breast for low-fat sausages, but they are often made from excess meat after butchering.

Hot dogs and blood sausages often contain offal such as head meat and congealed blood. However, not all sausages are made from these less desirable animal byproducts.

Traditionally, sausages are filled with intestinal casing, but that is not always the case. Due to the fact that sausage can be made with almost any ingredient, the calorie chart below should be used as a guide.

Make sure to read nutrition labels for specific ingredients and other information, such as fat content, calorie count, and indications of preservatives, such as sodium, which may or may not pose a cancer risk.

Andouille1 link (85 g)197 cal
Bacon1 slice (26 g)106 cal
Black Pudding1 slice (25 g)95 cal
Blood Sausage1 slice (25 g)95 cal
Bockwurst1 sausage (91 g)274 cal
Boiled Ham1 serving (63 g)66 cal
Bologna1 slice (23 g)57 cal
Boudin1 oz. (28.35 g)54 cal
Bratwurst1 bratwurst (66 g)196 cal
Brawn1 slice (28 g)44 cal
Breakfast Sausage Links1 link (13 g)44 cal
Cheese Pastry1 pastry (71 g)266 cal
Chicken Breast1 slice (21 g)17 cal
Chicken Meat1 slice (21 g)17 cal
Chicken Salad1 serving (344 g)279 cal
Chorizo1 oz. (28.35 g)127 cal
Cooked Ham1 oz. (28.35 g)37 cal
Corned Beef1 slice (28 g)43 cal
Cumberland Sausage1 sausage (30 g)75 cal
Frankfurters1 frankfurter (45 g)137 cal
Garlic Sausage1 slice (13 g)22 cal
Hot Dogs1 hot dog (52 g)145 cal
Hot Sausage1 serving (55 g)142 cal
Italian Sausage1 link (84 g)125 cal
Jerky1 piece (20 g)82 cal
Kielbasa1 link (75 g)232 cal
Knackwurst1 link (72 g)221 cal
Landjaeger1 landjaeger (56.8 g)197 cal
Linguica1 oz. (28.35 g)79 cal
Liver Pate1 tbsp (13 g)41 cal
Liverwurst1 slice (18 g)59 cal
Luncheon Meat1 slice (9.3 g)11 cal
Mettwurst1 serving (28 g)87 cal
Mortadella1 slice (15 g)47 cal
Pastrami1 slice (29 g)39 cal
Pepperoni1 slice (2 g)10 cal
Polish Sausage1 serving (76 g)229 cal
Pork1 slice (21 g)52 cal
Pork Roll1 slice (43 g)130 cal
Prosciutto1 slice (9 g)18 cal
Ring Bologna1 oz. (28.35 g)80 cal
Salami1 slice (12.3 g)40 cal
Sausage1 sausage (16 g)37 cal
Smoked Sausage1 serving (76 g)229 cal
Souse1 slice (28 g)44 cal
Spam1 serving (56 g)176 cal
Weisswurst1 link (113 g)354 cal

6. Cereal Products

Cereal products

Cereal Products Calories

Whole grains, such as wheat, barley, and corn, as well as products made with those simple ingredients, such as pretzels and waffles, are included in this calorie chart.

Although cereal products can contain different amounts of fat and protein, the majority of calories come from carbohydrates.

It is recommended to consume several servings of whole grains a day due to the health benefits of dietary fiber, such as supporting the digestion system and regulating insulin resistance.

One cup of cooked amaranth or quinoa contains 9 grams of protein. There is very little unsaturated fat in cereal products, and thus they contain a moderate amount of calories.

When cereal grains are processed to remove the bran, such as in whole wheat flour or cornmeal, much of the nutrition value of the grain is lost, but calories are not lost.

A cereal product’s nutrition facts will indicate if it is fortified with vitamins and minerals, and the ingredients list will specify whether it is whole or refined.

Amaranth1 cup (193 g)716 cal
Barley1 cup (157 g)556 cal
Barley Groats1 cup (31 g)31 cal
Brown Rice1 cup (195 g)757 cal
Buckwheat1 cup (170 g)583 cal
Buckwheat Groats1 cup (164 g)567 cal
Corn Waffles1 waffle (40 g)110 cal
Cornmeal1 cup (122 g)442 cal
Cornstarch1 cup (128 g)488 cal
Couscous1 cup (173 g)650 cal
Cracker1 cracker (7 g)35 cal
Durum Wheat Semolina1 tbsp (30 g)119 cal
Flaxseed1 cup (168 g)897 cal
Freekeh1 cup (160 g)832 cal
Gluten1 oz. (28 g)104 cal
Grissini1 grissini (5 g)20 cal
Kamut1 cup (186 g)627 cal
Millet1 cup (128 g)484 cal
Millet Flour1 cup (140 g)521 cal
Millet Gruel1 cup (174 g)80 cal
Oat Bran1 cup  (94 g)231 cal
Pearl Barley1 cup (157 g)553 cal
Polenta1 cup (150 g)549 cal
Prawn Crackers1 cracker (3 g)16 cal
Pretzel Sticks20 sticks (12 g)46 cal
Quinoa1 cup (170 g)626 cal
Rusk1 rusk (10 g)41 cal
Rye Bran1 cup (150 g)422 cal
Sago1 oz. (28 g)99 cal
Savoury Biscuits40 grams (40 g)139 cal
Shortbread1 cookie (19 g)95 cal
Spelt1 cup (174 g)588 cal
Spelt Bran1 cup (160 g)283 cal
Spelt Semolina1 cup (167 g)601 cal
Sunflower Seeds1 cup (140 g)818 cal
Tortilla1 tortilla (197 g)467 cal
Tortilla Chips20 chips (32 g)160 cal
Wheat Bran1 cup (58 g)125 cal
Wheat Germ1 cup (113 g)432 cal
Wheat Gluten1 tsp (3 g)10 cal
Wheat Semolina1 cup (167 g)601 cal
Wheat Starch1 cup (110 g)386 cal
Whole Grain Wheat1 cup (120 g)407 cal
Whole Grain Oat1 cup (80 g)300 cal

7. Pasta & Noodles

Noodles and pasta are typically made of flour and water, although they may also contain binding ingredients like eggs.

This food category consists almost entirely of carbohydrate calories because of its basic composition. Most common varieties, such as semolina pasta and rice noodles, are made of simple carbohydrates, which digest quickly and have a high glycemic index.

Whole wheat pasta and brown rice noodles, which have more nutrients but the same amount of calories, are becoming more readily available.

The calorie chart is primarily composed of pasta such as spaghetti, penne, rigatoni, fettuccini, etc. All Italian pasta generally has the same nutritional value, and only the shape and size of the product differ.

The calorie chart also includes noodles and pasta doughs, such as spaetzle, egg noodles, dumpling dough, and pierogi. Italian ravioli, as well as these items, can contain more than just flour, for example, a cheese filling.

Check the nutrition label for information about those ingredients, such as calories, fat, and protein. Make sure you check the serving size, since it may be smaller than you think.

Cannelloni2 oz. (56 g)82 cal
Capellini2 oz. (56 g)198 cal
Cappelletti2 oz. (56 g)92 cal
Cellophane Noodles1 cup (140 g)491 cal
Cheese Tortellini1 cup (113 g)329 cal
Dampfnudel1 dampfnudel (85 g)233 cal
Dumpling Dough2 oz. (56 g)55 cal
Durum Wheat Semolina2 oz. (56 g)222 cal
Egg Noodles1 cup (38 g)146 cal
Farfalle2 oz. (56 g)200 cal
Fettuccine2 oz. (56 g)198 cal
Fusilli2 oz. (56 g)197 cal
Glass Noodles2 oz. (56 g)108 cal
Lasagne Sheets1 sheet (21 g)57 cal
Linguine2 oz. (56 g)200 cal
Low Carb Pasta2 oz. (56 g)158 cal
Macaroni1 cup (114 g)422 cal
Manicotti2 oz. (56 g)200 cal
Mostaccioli2 oz. (56 g)103 cal
Orecchiette2 oz. (56 g)207 cal
Orzo2 oz. (56 g)200 cal
Penne2 oz. (56 g)197 cal
Penne Rigate2 oz. (56 g)207 cal
Pierogi3 pierogi (100 g)200 cal
Ravioli2 oz. (56 g)43 cal
Rigatoni2 oz. (56 g)198 cal
Rotini2 oz. (56 g)198 cal
Shells1 cup (85 g)300 cal
Shirataki Noodles2 oz. (56 g)10 cal
Soy Noodles2 oz. (56 g)121 cal
Spaetzle2 oz. (56 g)206 cal
Spaghetti2 oz. (56 g)207 cal
Spinach Tortellini1 cup (102 g)320 cal
Spirelli2 oz. (56 g)206 cal
Tagliatelle2 oz. (56 g)207 cal
Tortellini1 cup (113 g)329 cal
Vermicelli2 oz. (56 g)206 cal
Whole Grain Noodles2 oz. (56 g)194 cal
Whole Grain Spaghetti2 oz. (56 g)197 cal
Ziti2 oz. (56 g)197 cal

Amazon’s Top 10 Low-Calorie Snacks That Are Filling and Delicious

Amazon's Top 10 Low-Calorie Snacks That Are Filling and Delicious

The Best Low-Calorie Snacks

Whether you’re craving something salty and sweet or crunchy and crispy, we’ve rounded up the best low-cal snacks you might want to try.

1. Quaker Rice Crisps

Quaker Rice crisps

Calorie Count: 80-90 cal per serving

You can satisfy your snack cravings with savory cheddar, tangy barbecue, and savory buttermilk ranch Quaker Rice Crisps.

With fewer than 100 calories per bag, these are excellent snacks to keep in your desk drawer at work for those inevitable munchies at 4 o’clock in the afternoon.

These gluten-free crisps also provide 13 to 14 grams of whole grains per serving. The low-cholesterol version is made without high fructose corn syrup.

2. Shrewd Food Protein Puffs

Shrewd Food Protein Puffs
Shrewd Food

Calorie Count: 90 calories per serving

The recommended daily intake of protein varies with age, height, weight, and activity level, but you can get a good portion of it through Shrewd Food’s protein puffs and crisps, which contain 14 grams of protein per serving.

Tastes similar to a cheese ball, but with just 90 calories, these treats are a tasty way to curb your sweet or savory tooth with flavors such as cookies & cream or baked pizza. They’re also safe for those with gluten, peanut, tree nut, soy, or egg allergies.

3. Jayone Seaweed

Jayone Seaweed

Calorie Count: 30 calories per carton

Jayone’s roasted seaweed only has 30 calories per pack. It is dried, then roasted with sesame, corn, and perilla oil and lightly dusted with salt.

Moreover, seaweed is a great source of iodine, which is essential for thyroid function.

4. Blue Diamond Almonds

Blue diamond
Blue Diamond Almonds

Calorie Count: 100 calories per pack

These Blue Diamond packs of lightly salted almonds are delicious low-calorie snacks that will fill you up.

Almonds contain antioxidants and vitamin E that help balance your blood sugar and lower your blood pressure and cholesterol.

5. Mario Camacho Pitted Snack Olives

Mario Camacho Pitted Snack Olives
Mario Camacho

Calorie Counter: 30 calories per serving; two servings per bag

These low-calorie snacks are packed with heart-healthy oils.

They come in two delicious flavors: savory pepper and garlic. They are pitted and packaged without brine. You can enjoy this snack on the go.

6. Krave Beef Jerky

Krave Beef Jerky

Calorie Counter: 100 calories per serving; 1.5 servings per bag

Many Amazon shoppers rave about Krave’s beef jerky; it’s a delicious, low-carb, low-calorie, and protein-rich snack. It’s also low in fat since it’s made from lean cuts.

The only problem you’ll face with these is deciding which flavor to choose: sea salt original, chili lime, or black cherry barbecue.

7. Frooze Balls

Frooze Balls

Calorie Count: 49-65 calories per ball

Frooze Balls are the next best thing to snack bars, but without the high calories.

Reviewers say these little pick-me-ups are quite filling since they are made from a combination of fruits, nuts, and seeds.

Six flavors are available – cranberry, dark forest, fudgetastic, peanut butter, lemon cheesecake, and salted maple – so everyone can find one they like. The calorie count can rise if you eat all five in a pack!


Create a list of ingredients you’d like to eat that are good for you ahead of your next grocery shopping trip. Compare your options with the calorie charts in the nutrition database, and note which of your favorite foods are nutrient-dense.

Is beef or fish better for you in terms of calories? What can you add to a salad to make it a delicious, low-calorie meal? What makes sweet potatoes more nutritious than white potatoes?

There’s no better time than now to figure out what must be in your ideal healthy diet. Take the first step toward better nutrition by knowing the calorie content of the food that you’re eating. Start now to better shape your future.

Leave a Comment