TRAINING & EDUCATION

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