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Finding 100 Calories Research has found that, on average, most people can stop their natural weight gain by adding 2,000 steps a day to their daily life or by eating 100 less calories. To lose weight, most people need to add more steps and eat less. Below is a list of foods and calories that could be cut from an average person's diet. For a printable version, click here.
|
| Food |
Serving |
Calories |
| Toaster pastry with icing |
1 pastry |
200 |
| Cheese crackers |
12 |
150 |
| Cinnamon roll |
1 small roll |
150 |
| Catfish, baked or broiled |
2 oz, boneless, cooked |
123 |
| Doughnut, raised or yeast |
1/2 medium doughnut (approx 3-3/4" dia) |
121 |
| Avocado, raw |
1/2 cup, cubes |
121 |
| Microwaved popcorn |
1 bag |
120 |
| Chicken, breast, with or without bone, broiled, skin not eaten |
2-1/2 oz, boneless, cooked, skinless |
116 |
| Crayfish, boiled or steamed |
1 cup of tails |
115 |
| Cheese, natural, Cheddar or American type |
1 slice (1 oz) |
114 |
| Bread, whole wheat, 100% |
2 thin slices |
113 |
| Beef steak, broiled or baked, lean only eaten |
2 oz, boneless, cooked, lean only |
113 |
| Wendy's Frosty Ice milk shake |
1/3 small Frosty |
112 |
| Biscuit, baking powder or buttermilk type, commercially baked |
1/2 of a Kentucky Fried Chicken biscuit |
111 |
| Beer |
3/4 can or bottle (9 fl oz) |
111 |
| Cottage cheese |
1/2 cup |
110 |
| Red kidney beans, dry, cooked, fat not added in cooking |
1/2 cup |
109 |
| Smoked sausage, pork |
1 oz, cooked |
109 |
| Raisins |
1/4 cup |
109 |
| Lettuce, raw |
1 very large head |
109 |
| Banana, raw |
1 medium (7" to 7-7/8" long) |
109 |
| White potato, french fries, from frozen, deep fried |
1/2 small fast food order |
108 |
| Beans, string, green, cooked, from canned, fat not added in cooking |
4 cups, canned |
108 |
| Trout, baked or broiled |
2 oz, boneless, cooked |
107 |
| Sunflower seeds, hulled, dry roasted |
1/3 to 1/2 cup, with hulls (hulls not eaten of course) |
107 |
| Mango |
1 cup of sliced mango |
107 |
| Grits, cooked, corn or hominy, quick, fat not added in cooking |
3/4 cup, cooked |
107 |
| Bread, white |
2 thin slices |
107 |
| Pretzels, hard |
1 single serving bag (1 oz) |
107 |
| Cake, angel food, without icing |
1/16 of a 10" diameter, 4-3/8" high tube cake |
106 |
| Gatorade type drinks |
14 fl oz |
105 |
| Whiskey |
1 jigger (1-1/2 fl oz) |
105 |
| Pork, cracklings, cooked |
1/5 of a cup |
105 |
| Lettuce, salad with assorted vegetables including tomatoes and/or carrots, no dressing |
8 cups |
105 |
| Shrimp, steamed or boiled |
15 medium shrimp (shelled) |
105 |
| Crackers, saltine |
8 crackers |
104 |
| Yogurt, plain, lowfat milk |
2/3 cup |
104 |
| Broccoli, cooked, from fresh, fat not added in cooking |
10 spears (about 5" long) |
104 |
| Spinach, cooked, from fresh, fat not added in cooking |
2.5 cups |
104 |
| Tomatoes, red, ripe, raw, year round average |
4 medium whole (2-3/5" dia) |
103 |
| Catfish, floured or breaded, fried |
1.25 oz, boneless, cooked |
103 |
| Wine, table, dry |
5 fl oz |
103 |
| Carrots, raw |
24 baby carrots |
103 |
| M & M's Peanut Chocolate Candies |
10 pieces |
103 |
| Milk, whole |
5-1/2 fl oz |
103 |
| Jelly, all flavors |
2 tablespoons |
103 |
| Rice, white, cooked, regular, fat not added in cooking |
1/2 cup cooked |
103 |
| Fast foods, french toast sticks |
1 piece |
103 |
| Chocolate candy |
4 Hershey Kisses |
103 |
| Egg, cheese, and ham on English muffin |
1/3 McDonald's Egg McMuffin |
103 |
| Yogurt, plain, nonfat milk |
3/4 cup |
102 |
| Fast foods, chicken, breaded and fried, boneless pieces, plain |
2 nuggets |
102 |
| Butter, NFS |
1 tablespoon |
102 |
| Soft drink, cola-type |
8 fl oz |
102 |
| Blueberries, raw |
1-1/4 cups |
102 |
| Cheese, cream |
2 tablespoons |
101 |
| Beer, lite |
1 can or bottle (12 fl oz) |
101 |
| Egg, whole, boiled |
1 jumbo |
101 |
| Ice cream |
6 tablespoons |
100 |
| White potato, baked, peel eaten, fat not added in cooking |
1 small (1-3/4" to 2-1/4" dia, raw) |
100 |
| Clam chowder, New England, prepared with milk |
2/3 cup |
100 |
| Pineapple, cooked or canned, juice pack |
2/3 cup, crushed, sliced, or chunks |
100 |
| Apple, raw |
1 3" diameter apple |
100 |
| Instant Oatmeal |
1 packet |
100 |
| Strawberries, raw |
2 cups, sliced |
100 |
| Jambalaya with meat and rice |
1/4 cup |
100 |
| Peanuts, dry roasted, without salt |
17 peanuts |
99 |
| Chicken noodle soup |
1-1/3 cup |
99 |
| Grapes, raw, NS as to type |
28 seedless grapes |
99 |
| Pineapple, cooked or canned, in heavy syrup |
1/2 cup, crushed, sliced, or chunks |
99 |
| Spinach, raw |
15 cups |
99 |
| Mayonnaise, regular |
1 tablespoon |
99 |
| Spaghetti, cooked, fat not added in cooking |
1/2 cup, cooked |
99 |
| Beef jerky |
2.5 Slim Jims |
98 |
| Salmon, baked or broiled |
2 oz, boneless, cooked |
98 |
| Chewing gum, regular |
7 sticks |
98 |
| Ranch style salad dressing |
4 teaspoons |
98 |
| Bagel |
1/2 large (3-1/2" to 3-3/4" diameter |
98 |
| Sugar, white, granulated or lump |
6 teaspoons |
98 |
| Cake, chocolate, devil's food, or fudge, standard-type mix (eggs and water added to dry mix), with icing, coating, or filling |
1/48 of a 2-layer, 8" or 9" diameter cake |
97 |
| Gumbo with rice (New Orleans type with shellfish, pork, and/or poultry, tomatoes, okra, rice) |
1/2 cup |
97 |
| Croissant sandwich with bacon, egg, and cheese |
1/4 Burger King sandwich |
97 |
| Potato chips |
10 chips |
97 |
| Grape juice, unsweetened |
5 fl oz |
96 |
| Orange juice |
7 fl oz |
96 |
| Cookie, chocolate chip |
2 medium (approx 2" dia) |
96 |
| Milk, skim or nonfat, 0.5% or less butterfat |
9 fl oz |
96 |
| Hamburger, with tomato and/or catsup, on bun |
1/3 to less than 1/2 of a McDonald's Hamburger |
96 |
| Honey |
1.5 tablespoons |
96 |
| Grape-Nuts |
1/4 cup |
96 |
| Macaroni or noodles with cheese |
1/5 cup or about 3 tablespoons |
95 |
| Oysters, floured or breaded, fried |
6 fried oysters |
95 |
| Oysters, raw |
10 raw oysters |
95 |
| Hard candy |
5 Starlight Mints |
95 |
| Peanut butter |
1 tablespoon |
95 |
| Fish sandwich, on bun, with spread |
1/4 McDonald's sandwich |
95 |
| Pecans |
10 pecan halves |
95 |
| Cheeseburger, 1/4 lb meat, with mayonnaise or salad dressing and tomatoes, on bun |
1/8 of a Burger King Whopper |
94 |
| Fast foods, taco |
1/4 small |
92 |
| Pork bacon, smoked or cured, cooked |
2 medium slices |
92 |
| Ham, sliced, extra lean, prepackaged or deli, luncheon meat |
2-1/2 slices (2-1/2 oz) |
92 |
| Pancakes, plain |
1 medium pancake (5" dia) |
92 |
| Corn flakes, NFS |
1 cup |
91 |
| Vegetable oil, NFS |
3/4 tablespoon |
90 |
| Bologna, NFS |
1 medium slice (4-1/2" dia x 1/8" thick) (1 oz) |
90 |
| Brownie |
1 brownie |
80 |
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