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Calorie Counter


 An Introduction
This is by no means a complete guide to counting calories and similar measurements. It is merely added as a general guideline in helping one in planning out a healthful dietary schedule and aid in the preparation of foods by helping one judge the caloric total by the ingredients included in the recipe.  Bear in mind this method does not always render an precisely accurate total but it will serve as a means of acquiring a general idea.

The inclusion of such an article may seem odd on this sort of site upon casual observation.  Gatherings of Pagans and like minded individuals usually have a wide assortment of attendants.  Some may have special dietary needs or interests thus this page has been included to facillitate such matters.  It is always advisable to discuss impending gatherings and it's menu with all planning to attend to plan the feast and to learn and prepare for any special needs of any attendee.

The following toolbar is added to simplify locating items on this page all the more.  When visiting a section on the table of contents use the "TOP" link to return here or your browsers back button should acheive the same ends.  you may also click HERE to go to the end othe page.

Table of Contents



 

***NOTE - Needless to say, this writing is in no way intended to replace nor suppliment the advice of a health care or dietary professional and is provided strictly on a FYI basis.  How the reader chooses to apply or interpret the information here is strictly their reasponsibility.  Medical or dietary advice is neither implied or intended by the author.  One should always consult a dietician, physician or other qualified nurtirionist before beginning any new dietary regimine.


 

 

CREME:
Per 1-tbs serving
TOP
Sour
26
Sweet Half-and-half
20
Heavy
51
Light
29
Medium
37
 
 
MILK:
Per 1 cup (or 8-oz) serving
TOP
1%
102
2%
121
Skim
86
Whole
150
 
 
CHEESES:
Per 1-oz serving unless otherwise specified.
TOP
American
106
Light & Lively
70
Cheddar
114
Alpine Lace Free N' Lean
40
Colby
112
Kraft Light
80
Cottage, 1/2 cup 1%
82
Cottage, 1/2 cup 2%
102
Cottage, 1/2 cup 4%
116
Cream
100
Monterey Jack
106
Kraft Light
80
Mozzarella
80
Part skim milk
72
Poly-O Free
40
Muenster
104
Dorman's Light
50
Parmesan, grated, 1-tbs
29
Provolone
100
Ricotta, 1/2 cup
214
Part skim milk
170
Poly-O Free
25
Swiss
107
Dorman's or Kraft Light
90
 
 
 
EGGS:
As Indicated.
TOP
Eggbeaters, .25 cup
25
Whole
79
White Only
16
Yolk Only
63
 
 
FATS, OILS & SHORTENINGS:
Per 1-tbs serving.
TOP
Butter or Margerine
102
Vegetable Oils
120
Vegetable Oil Shortening
115
 
 
 
FRESH FRUITS:
Per 1/2 cup (or 4 oz.) serving unless otherwise indicated.
 TOP
Apples, 1 fruit or 4-oz
66
Apricots, 3 fruit or 3-oz
41
Avocados, 1 fruit or 7-oz
351
Bananas, 1 fruit or 4-oz
104
Blackberries
37
Blueberries
41
Boysenberries
33
Cantaloupe
29
Cherries, 10 fruit
49
Cranberries
23
Gooseberries
34
Grapefruit, 1/2 fruit or 5-oz
37
Grapes, 10 fruit or 1-oz
17
Honeydew
30
Kiwi, 1 medium fruit or 3-oz
57
Mangos, 1 fruit or 7-oz
129
Nectarines, 1 fruit or 5-oz
70
Oranges, 1 fruit or 5-oz
65
Peaches, 1 fruit or 3-oz
36
Pears, 1 fruit or 6-oz
100
Pineapple
39
Plums, 1 fruit or 3-oz
46
Raspberries
31
Strawberries
23
Tangerines, 1 fruit or 3-oz
37
Tomatoes
30
Watermelon
25
 
 
FRESH VEGETABLES:
Per 1.5 cup (or 8.5 oz.) unless otherwise indicated.
 TOP
Artichokes, 1 medium or 4-oz
50
Asparagus, 4 spears or 2-oz
15
Beets
29
Broccoli, 1 spear or 5-oz
39
Brussel sprouts, 1 sprout or 1-oz
11
Cabbage
11
Carrots
24
Cauliflower, 3 flowerets or 2-oz
14
Celery, raw, 1 stalk or 2-oz
9
Corn, 1 ear or 1/2 cup
89
Cucumber
7
Eggplant
14
Green beans
22
Lettuce, 1-oz
4
Mushrooms
10
Onions
27
Peas
63
Peppers, Hot chili
30
Peppers, Sweet
12
Potatoes, Baked White
125
Potatoes, Boiled White 155
Potatoes, 5-0z. Sweet (Yams)
162
Pumpkin
24
Radishes, 1-oz
4
Spinach
6
Squash, Acorn
57
Squash, Butternut
41
Squash, Hubbard
51
Squash, Spaghetti
21
Squash, Summer
18
Squash, Zucchini
9
Tomatoes, (SEE FRUIT) N/A
 
 
BEANS & LEGUMES:
Per 1.5 cup (or 8.5 oz.) cooked, unless otherwise indicated.
 TOP
Black Beans 113
Chickpeas 134
Great Northern Beans 105
Kidney Beans 113
Lentils 115
Lima Beans, Baby 115
Pinto Beans 117
Small White Beans 125
Split Peas 116
Tofu (Soybean Curd), 3-oz 61
 
 
MEATS:
Per 3-oz serving unless otherwise indicated. All Meats are cooked (braised, broiled or roasted), lean only, trimmed of all visible fat.
 TOP
BEEF:
 
Brisket 205
Chuck Arm Roast 199
Blade Roast 232
Flank 209
Ground Beef 246
Extra Lean 218
Lean 231
Rib Roast 195
Round Bottom 189
Eye 156
Top 162
Short Ribs 251
Steak, Porterhouse 185
Steak, Rib Eye 191
Steak, T-Bone 182
Steak, Tenderloin 173
 
 
LAMB:
 TOP
Leg
134
Loin Chop
159
Rib Chop
177
 
 
PORK:
 TOP
Bacon, 3 slices
109
Canadian Bacon
156
Ham, Canned
102
Loin Blade
237
Center
204
Sirloin
201
Tenderloin
141
Picnic, Fresh
193
Cured
145
Salt Pork (cured), 1-oz
212
Shoulder
207
Spareribs
337
 
 
POULTRY:
 TOP
CHICKEN:
 
Dark
163
Light
142
Liver
134
 
 
DUCK:
 TOP
1/2 duck
445
 
 
TURKEY: TOP
Dark
159
Light
133
 
 
VEAL:
 TOP
Calves' Liver
140
Cutlet
185
Leg, Top Round
179
Loin
199
 
 
SEAFOOD: Per 3-oz serving, uncooked.
 TOP
Bluefish
105
Catfish
99
Cod
70
Flounder
58
Grouper
78
Haddock
74
Halibut
93
Mackerel
174
Perch
77
Pollock
78
Salmon,Atlantic
121
Chinook
153
Coho
124
Sockeye
143
Smelt
83
Snapper
85
Sole
58
Swordfish
103
Trout
129
Tuna Bluefin
122
Yellowfin
92
 
 
SHELLFISH:
Clams
63
Crab, Alaskan King
71
Blue
74
Crayfish
76
Lobster Northern
77
Lobster, Spiny
95
Oysters, Eastern
58
Oysters, Pacific
69
Scallops
75
Shrimp
90
 
 
HERBS & SPICES:
Per 1-tsp unless otherwise indicated.
Allspice, ground
5
Basil, ground
4
Bay leaf, whole
2
Caraway seed
7
Cardamom, ground
6
Celery seed
8
Chili powder
8
Cinnamon, ground
6
Cloves, ground
7
Coriander, dried
2
Cumin seed
8
Curry powder
6
Dill, dried
3
Fennal seed
7
Garlic, 1 clove
4
garlic, powder
9
Ginger, fresh 25-oz.
8
Ginger, ground
6
Marjoram, dried
2
Mustard powder
9
Nutmeg, ground
12
Onion powder
7
Oregano, ground
5
Paprika
6
Parsley, dried
1
Pepper, black
5
Pepper, red (Cayenne)
5
Pepper, white
7
Poppy seed
15
Poultry seasoning
5
Pumpkin pie spice
6
Rosemary, dried
4
Saffron
7
Sage, ground
2
Salt
0
Tarragon, ground
5
Thyme, ground
4
Turmeric, ground
8
 
 
BAKING PRODUCTS: TOP
Baking powder, 1-tbs
11
Chocolate, 1-oz. baking
145
Chocolate, semi-sweet
131
Coconut, dried and sweetened, 1-cup
470
Cornmeal, whole ground, 1-cup
442
Cornstarch, 1-tbs
30
Flour, 1-cup All-purpose
401
Bisquick, 2-oz
240
Bread
401
Cake
430
Self-rising
440
Unbleached
401
Whole wheat
398
Vanilla extract, 1-tsp
14
Yeast dry, 1 pkt.
24
Yeast, raised, 1 square
15
 
 
SUGARS & SWEETENERS:
Per 1-tbs serving. 
Honey
64
Molasses, light
50
Molasses, blackstrap
43
Sugar, brown
51
Sugar, white, granulated
46
Sugar, white, powdered
29
Syrup, corn
59
Syrup, maple
50
 
 
 
 
 
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Creative Commons License
This work is licensed under a Creative Commons License.
Copyright 1996-2004 Endora Aphrattos endora@iglou.com
Created: 7:14 PM 5/3/1996
Updated: 1:24 AM 9/25/2004

All rights reserved.