Cutting 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.
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
|
