Alphabetical List of Foods and Their Calories

A Virtual Romp Through My Pantry and Refrigerator

You can consult this list when youre creating your

own recipes. Also use it to make substitutions in any
of the menus or in the recipes in the Lazy Low Cal
Lifestyle Cookbooks. Just look for something with
the same number of calories and switcheroo!
I use NutritionData.com and my own groceries to
calculate the calories in the recipes/menus and to
create this list. Your products may differ, so check
your nutrition labels. I always round up, by the way.
For example, if I was using an apple in a recipe and
there was data for small, medium, and large apples,
I used the calorie count for the large size. Gives a
little cushion in the menus and recipes.

acorn squash, whole

agave nectar, 1t
agave nectar, 1T
agave nectar, 1/4C
almond milk, unsweetened, 1C
almonds, chopped, 1T
almonds, chopped, 1/4C
almonds, whole, raw, 1oz
almonds, whole, roasted/salted, 1oz
almond flour, 1/4C
apple
applesauce, unsweetened, 1/2C
asparagus, spear
avocado, 1/4C
avocado, half
bacon, 1 strip, microwave
balsamic vinegar, 1t
balsamic vinegar, 1T
balsamic vinegar, 1/4C
banana
beef, ground, 1#, 93% lean
bell pepper, green, chopped, 1/4C
bell pepper, green, half
bell pepper, red, chopped, 1/4C
bell pepper, red, half
bison, ground, 1#
black beans, canned, 1/4C
blue cheese crumbles, 1oz
blueberries, fresh, 1C
blueberries, frozen, unsweetened, 1C
broccoli, chopped, 1C
broccoli, florets, raw, 1C

232
20
60
240
45
55
220
162
171
180
95
50
3
96
161
41
5
15
56
105
680
8
17
12
25
656
55
99
84
108
31
20

I think these measurements are correct.

Theyre certainly close enough for Lazy
purposes. If youre worried, though, please
know that Ive never had a kitchen explosion.
Well, except that one time ....
T = tablespoon
t = teaspoon
C = cup
oz = ounce
# = pound

4T = 1/4C
3t = 1T
16T = 1C
1C = 100 grams
1oz = 28 grams
1t = 4 grams
1/8C = 1 oz = 2T
3oz = 85 grams
1C = 8oz
1# = 16oz
1 fluid oz = 3T
1 pint = 16oz = 2C
6 lemons or limes = 1C juice
approx 20 almonds = 1oz

brown rice, instant, whole grain, 1C

brown sugar, 1/2C packed
brown sugar, 1T
Brussels sprouts, 1
butter, unsalted, 1T
butternut squash, fresh, 1C
butternut squash, frozen, 1C
cabbage, green, 1 lg head (7 diam)
cabbage, green, shredded, 1C
cabbage, red, 1 lg head (5 diam)
cabbage, red, shredded, 1C
canola oil, 1t
canola oil, 1T
canola oil, 1/4C
carrots, mini, 1
carrots, large, 1
cashews, roasted/salted, 1/4C
cashews, roasted/salted, chopped 1t
cashews, roasted/salted, chopped, 1T
cauliflower, raw, 1C
cauliflower, raw, 1 head
celery, 1 stalk
cheddar cheese, shredded, 1/4C
cheddar cheese, sliced, 1oz
cherries, fresh, 1/2C

225
418
53
8
100
63
90
312
17
352
22
40
120
480
2
30
180
15
45
25
210
10
110
113
49

cherries, frozen, 1/2C

chia seeds, 1T
chicken breast, no skin, diced 1/4C
chicken breast, no skin, diced 1C
chicken breast, no skin, 4oz
chicken broth, organic, 1C
chicken thigh, bone-in, with skin
chicken thigh, bone-in, no skin
chocolate chips, Ghirardelli, 60% cacao, 1/4C
chocolate chips, Ghirardelli, 60% cacao, each
Clementine tangerine
cocoa, unsweetened, baking, 1t
cocoa, unsweetened, baking, 1T
cocoa, unsweetened, baking, 1/4C
coconut oil, 1t
coconut oil, 1T
corn, frozen, 1C
corn, frozen, 12-oz package
cornmeal, 1C
cottage cheese, fat free, 1C
cranberries, dried, sweetened, 1/4C
cucumber, whole
dark chocolate, Ghirardelli, 86% cacao square
dry milk, nonfat, 1C prepared
edamame, roasted and salted, 1/4C
egg, white
egg, whole
egg, 1 whole + 2 whites
eggplant, approx 1#
English muffin
flaxseed, ground, 1T
flaxseed, ground, 1/4C
flaxseed oil, Barleans Strawberry Swirl, 1t
flaxseed oil, Barleans Strawberry Swirl, 1T
flour, white whole wheat, 1t
flour, white whole wheat, 1T
flour, white whole wheat, 1C
flour, whole wheat, 1C
garlic, minced, 1t
garlic, minced, 1T
graham cracker, square, 1
grapes, seedless, red or green, each
grapes, seedless, red or green, 1C
green beans, frozen, 12-oz package
green chiles, diced, 1T
green chiles, diced, 7-oz can
ham, cooked, diced, 1C
hoisin sauce, 1T
horseradish sauce, 1T
hummus, Athenos brand, any flavor, 2T
individual ice cream cups
jelly, sugar-free, 1T
kale, 1C
ketchup, 1T
kiwi
leaf lettuce, 1 leaf
leek, 1 whole
lentils, 1T
lentils, 1C
lime juice, bottled, unsweetened, 1T

100
68
53
212
120
10
153
109
160
5
35
7
20
80
40
120
150
400
480
162
86
45
60
80
132
16
71
103
132
100
30
120
33
65
10
28
440
407
10
30
30
4
104
120
5
70
312
20
20
50
90
40
33
20
56
1
54
42
678
2

mandarin oranges, canned, 1/2C

mango, fresh, whole
mango, frozen, 1/2C
mayonnaise, light, 1T
maple syrup, sugar-free, 2T
milk, 2%, 1C
milk, almond, unsweetened, choc, 1C
milk, almond, unsweetened, vanilla, 1C
milk, soy, chocolate, 1C
molasses, 1T
molasses, 1/2C
Monterey Jack cheese, shredded, 1/4C
mozzarella cheese, shredded, 1/4C
mushrooms, fresh, sliced, 1/2C
mushrooms, fresh, sliced, 8-oz pkg
mushrooms, fresh, white, whole, 1
mustard
oats, quick, dry, 1/2C (approx 3/4C cooked)
oats, steel-cut, dry, 1/4C (approx 3/4C cooked)
olive oil, 1t
olive oil, 1T
olives, black, chopped, 1T
olives, black, chopped, 2-oz can
olives, black, sliced, 1T
olives, black, sliced, 2-oz can
olives, black, whole, 1
olives, green, whole, 1
onion, chopped, 1/4C
onion, slice
onion, whole
onion, pearl, frozen, 12-oz pkg
orange
Panko crumbs, 1T
Panko crumbs, 1/2C
parmesan cheese topping, grated, 1t
parmesan cheese topping, grated, 1T
parmesan cheese topping, grated, 1/4C
parsnip, approx 9-inches long
peach, fresh
peach, frozen, 1C
peanut butter, 1t
peanut butter, 1T
peanuts, dry roasted, 1
peanuts, dry roasted, 1 oz
peanuts, dry roasted, 1C
peas, green, frozen, 1C
pecan, halves, 1
pecan, halves, 1/4C (approx 20)
pecans, chopped, 1T
pecans, chopped, 1/4C
phyllo dough, 9x14 sheet, 1
pickle relish, dill
pickle relish, sweet, sugar-free, 1T
pistachios, chopped, 2T
pistachios, whole, raw or dry roasted, 1
pineapple, chunks, canned, 1C
pineapple, chunks, frozen, 1C
pineapple, rings, canned, 1
pita, whole wheat, 1 loaf
pomegranate juice, 1C

80
135
60
50
15
120
45
40
100
60
480
100
80
8
48
5
0
150
150
40
119
25
200
13
100
5
7
16
6
64
120
86
14
110
13
38
152
114
68
67
32
95
6
164
854
103
10
195
48
189
32
0
15
88
3
82
80
30
150
134

pork chop, boneless, 4oz

160
potato, peeled, boiled, 1/2C
67
potato, red, 2-inch diameter, whole
110
potato, whole, medium
164
potato, whole, large
284
provolone cheese, slice, 1oz
98
prune, whole, 1
23
quinoa, dry, 1/4C (approx 3/4C cooked)
172
quinoa, dry, 1C (approx 3C cooked)
688
radish, whole, 1
1
raisins, 1/4C
84
refried beans, fat free, 1/2C
110
roast beef from deli, sliced, 1 oz
50
rye bread, 1 slice
70
salad dressing, spray-type, 1 squirt
1
salmon, 3 oz
177
salmon, 4 oz
236
salmon, 5 oz
295
salsa, 1T
10
salsa, 1/2C
80
sauerkraut, 2T
5
sauerkraut, 1C
40
scallion (green onion), 1
8
sesame oil, 1t
40
sesame oil, 1T
120
sesame seeds, 1T
52
shiitake mushrooms, 1
10
shiitake mushrooms, 1C, chopped
81
smoked salmon, 4 oz
200
snap peas, boiled, 1C
67
snap peas, raw, 1C
41
sour cream, lowfat, 1T
20
sour cream, lowfat, 1C
320
sour cream, nonfat, 1C
200
spinach, fresh, 1C
8
spinach, 10-oz bag
60
stevia
0
strawberries, fresh, 1C
49
strawberries, frozen, 1C
80
string cheese, 1
60
sugar, granulated, 1t
15
sugar, granulated, 1T
45
sugar, granulated, 1C
774
sunflower seeds, roasted, salted, hulled, 1T
84
sunflower seeds, roasted, salted, hulled, 1/4C 250
sweet potato, 5-inches long, (approx 1C cubed) 112
swiss cheese, 1oz
106
tomato, slice
4
tomato, half
12
tomato, diced, 1C
32
tomato paste, 2T
30
tomato paste, 6-oz can
150
tomato sauce, canned, 1/4C
20
tomato sauce, canned, 8-oz can
70
tomatoes, cherry or grape, 10
30
tortilla, corn, 1
55
tortilla, whole wheat, 1
130
tuna, packed in water, 5-oz can
80
turkey breast, ground, 4 oz
120
turkey pepperoni, 1 oz
68

turnip
vanilla flavoring, imitation, 1t
vanilla flavoring, imitation, 1T
walnuts, chopped, 1T
walnuts, chopped, 1/4C
walnuts, chopped, 1/2C
walnuts, half, 1
wheat germ, 1T
wheat germ, 1/4C
Wholly Guacamole, 2T
winter squash, frozen, 12-oz box
yam, baked, half
yogurt, Greek, plain, nonfat, 2T
yogurt, Greek, plain, nonfat, 1C
yogurt, plain, lowfat, 2T
yogurt, plain, lowfat, 1C
zucchini, fresh, diced, 1C
zucchini, fresh, whole, 1 large

51
2
7
41
164
328
13
30
120
60
135
160
19
152
18
140
20
52