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Calories for Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group
2-3 SERVINGS
Select a Food
_____________________BEEF_____________________
Chuck, roast, fat and lean (3 oz.)
Corned beef (brisket) (3 oz.)
Ground beef, lean (3 oz.)
Ground beef, regular (3 oz.)
Porterhouse steak, broiled or pan-fried (3 oz.)
Rib, roasted, fat and lean (3 oz.)
Rib, roasted, lean only (3 oz.)
Sirloin, broiled, fat and lean (3 oz.)
Sirloin, broiled, lean (3 oz.)
T-bone, broiled, fat and lean (3 oz.)
T-bone, broiled, lean only (3 oz.)
Tenderloin, broiled, fat and lean (3 oz.)
Tenderloin, broiled, lean only (3 oz.)
__________________FAST FOOD__________________
Cheeseburger, regular (1)
Cheeseburger, 4 oz. patty (1)
Cheeseburger, double (1)
Chicken nuggets (6 pieces)
Chicken sandwich (1)
Fish sandwich, regular with cheese (1)
Fish sandwich, large without cheese (1)
Ham/cheese sandwich (1)
Hamburger, regular (1)
Hamburger, 4 oz. patty (1)
Hamburger, double (1)
Hot dog (1)
Hot dog with cheese (1)
Hot dog with chili (1)
Roast beef sandwiches (1)
Tostada, beef (1)
Submarine sandwich, ham, salami, cheese (1, 6 in.)
Submarine sandwich, roast beef (1, 6 in.)
Submarine sandwich, tuna (1, 6 in.)
_____________________FISH______________________
Anchovy, canned (3 fillets)
Black bass, baked (3 oz.)
Bass (3 oz.)
Bluefish, boiled (3 oz.)
Bluefish, fried (3 oz.)
Clams, raw (3 oz.)
Clams, canned, drained (3 oz.)
Cod, broiled (3 oz.)
Cod, dried, salted (3 oz.)
Crabmeat, canned (3 oz.)
Crab leg, steamed (1 medium)
Crabmeat, steamed (3 oz.)
Crab, softshell (1 medium)
Flounder/sole, baked without fat (3 oz.)
Haddock, broiled (3 oz.)
Haddock, fried (3 oz.)
Halibut, broiled with butter (3 oz.)
Herring, pickled (3 oz.)
Herring, Atlantic, broiled (3 oz.)
Lobster tail, cooked (1 medium)
Lobster, canned or cooked (3 oz.)
Mackerel, Atlantic (3 oz.)
Mussel, steamed (3 oz.)
Oysters, raw (3 oz.)
Oysters, breaded, fried (1 medium)
Salmon, red (3 oz.)
Salmon, canned (3 oz.)
Sardines, canned in oil (3 oz.)
Scallops, steamed (3 oz.)
Scallops, frozen, breaded, fried (6 medium)
Shrimp, raw (10 large)
Shrimp, fried (7 medium)
Sturgeon, smoked (3 oz.)
Sturgeon, steamed (3 oz.)
Swordfish (3 oz.)
Trout (3 oz.)
Tuna, canned in oil, drained (3 oz.)
Tuna, canned in water, drained (3 oz.)
Tuna salad (1/2 cup)
____________________GAME_____________________
Frog legs, flour-coated, fried (4 large)
Rabbit, stewed (3 oz.)
Venison, roasted (3 oz.)
____________________LAMB_____________________
Leg, lean and fat, roasted (3 oz.)
Leg, lean only (3 oz.)
Loin chop, lean and fat, broiled (1 large chop)
Loin chop, lean only (1 large chop)
Rib chop, lean and fat, broiled (1 large chop)
Rib chop, lean only (1 large chop)
___________________LEGUMES___________________
Black beans, cooked (1/2 cup)
Blackeyed peas, dry, cooked (1/2 cup)
Chickpeas, canned (solids and liquids) (1/2 cup)
Chickpeas, cooked (1/2 cup)
Kidney beans, red, canned (solids and liquids) (1/2 cup)
Kidney beans, red, cooked (1/2 cup)
Lentils, cooked (1/2 cup)
Pinto beans, canned (solids and liquids) (1/2 cup)
Split peas, cooked (1/2 cup)
Tofu, raw (1/2 cup)
White beans, canned (liquids and solids) (1/2 cup)
White beans, cooked (1/2 cup)
_________________NUTS/SEEDS__________________
Almonds, whole (1 oz., approx 23)
Almonds, slivered (1/4 cup)
Brazil nuts (1 oz. approx. 8 medium)
Cashew nuts, dry-roasted, salted (1 oz.)
Cashew nuts, oil-roasted, without salt (1 oz., 18 medium)
Coconut, dried, sweetened, flaked (1/2 cup)
Coconut, raw (1 piece, 2 X 2 X 1/2 in.)
Hazelnuts (Filberts), unsalted (1 oz.)
Macadamia nuts, oil-roasted, salted (1 oz., 10-12 whole)
Mixed nuts, oil-roasted, salted (1 oz.)
Peanut butter, salted (1 Tablespoon)
Peanuts, oil-roasted, salted (1 oz.)
Pecans (1 oz., about 1/4 cup halves)
Pistachio nuts, dried, shelled (1 oz., approx. 47 kernels)
Sesame seeds, dry, hulled (1 oz.)
Sunflower seeds, dried, hulled (1 Tablespoon)
Walnuts, English (approx., 14 halves)
_____________________PORK_____________________
Bacon (3 slices)
Canadian bacon (2 slices)
Fresh ham (leg ), lean with fat, roasted (3 oz.)
Fresh ham (leg ), lean only, roasted (3 oz.)
Ham, cured, canned, roasted (3 oz.)
Ham, lean only (3 oz.)
Ham, with fat (3 oz.)
Loin chop, lean only, broiled (1 medium)
Loin chop, lean and fat, fried (1 medium)
Loin chop, lean only, fried (1 medium)
Loin chop, with fat (1 medium)
Sirloin, braised or broiled, lean and fat (3 oz.)
Sirloin, braised or broiled, lean only (3 oz.)
Tenderloin, lean only, roasted (3 oz.)
Shoulder (picnic or ), lean only, roasted (3 oz.)
Spareribs, with fat, braised (3 oz.)
____________________POULTRY___________________
Chicken breast without skin, fried (1/2 breast)
Chicken breast without skin, roasted (1/2 breast)
Chicken breast without skin, stewed (1/2 breast)
Chicken breast with skin, batter-dipped, fried (1/2 breast)
Chicken breast with skin, flour-coated, fried (1/2 breast)
Chicken breast with skin, roasted (1/2 breast)
Chicken breast with skin, stewed (1/2 breast)
Chicken dark meat with skin, roasted (3 oz.)
Chicken drumstick without skin, fried (1)
Chicken drumstick without skin, roasted (1)
Chicken drumstick without skin, stewed (1)
Chicken drumstick with skin, batter-dipped, fried (1)
Chicken drumstick with skin, flour-coated, fried (1)
Chicken drumstick with skin, roasted (1)
Chicken drumstick with skin, stewed (1)
Chicken, light meat without skin, roasted (3 oz.)
Chicken, light meat with skin, roasted (3 oz.)
Chicken thigh without skin, fried (1)
Chicken thigh without skin, roasted (1)
Chicken thigh without skin, stewed (1)
Chicken thigh with skin, batter-dipped, fried (1)
Chicken thigh with skin, flour-coated, fried
Chicken thigh with skin, roasted (1)
Chicken thigh with skin, stewed (1)
Chicken wing without skin, fried
Chicken wing without skin, roasted or stewed (1)
Chicken wing with skin, batter-dipped, fried (1)
Chicken wing with skin, flour-coated, fried (1)
Chicken wing with skin, roasted or stewed (1)
Duck, flesh only, roasted (3 oz.)
Duck, with skin, roasted (3 oz.)
Turkey, light meat without skin, roasted (3 oz.)
Turkey, light meat with skin, roasted (3 oz.)
Turkey, dark meat without skin, roasted (3 oz.)
Turkey, dark meat with skin, roasted (3 oz.)
_______________PROCESSED MEATS______________
Bologna (1 oz.)
Bologna, turkey (1 oz.)
Frankfurter (1 oz.)
Frankfurter, turkey (1 oz.)
Cooked ham, extra lean (1 oz.)
Cooked ham, regular (1 oz.)
Liverwurst (1 oz.)
Luncheon meat, pork, beef (1 oz.)
Pƒt‚, liver (1 Tablespoon)
Pepperoni (1 slice)
Pork sausage (1 small link)
Salami, cooked (1 slice)
Salami, hard, dried (1 slice)
Smoked link sausage, pork and beef (1 small link)
Sandwich spread, pork, beef (1 Tablespoon)
Vienna sausage (1)
______________________EGGS____________________
Boiled (1 large)
Fried, with margarine and salt (1 large)
Scrambled, with whole milk and salt (1 large)
White (1 large)
Yolk (1 large)
________________MISCELLANEOUS________________
Beans, baked, homemade (1/2 cup)
Beans, baked, with franks (1/2 cup)
Beef potpie, home recipe (1/3 of 9-in. cup)
Beef vegetable stew (1 cup)
Biscuit with bacon, eggs, cheese (1)
Biscuit with sausage, egg (1)
Chicken and noodles, homemade (1 cup)
Chicken potpie, homemade (1/3 of 9-in. cup)
Chili with beans, canned (1 cup)
English muffin, with egg, cheese, bacon (1)
Taco (1)
Tostada (1)
Tuna noodle casserole, homemade (1 cup)