Food Calories List

The food calories list is an alphabetical listing in table format for everyday foods listing their calorie content by average portion in ounces. It contains values for calories in food, total fat (g), cholesterol (mg) and sodium (mg).

Food Calories

The table has categories for the basic food groups of a balanced diet including meat and poultry, dairy products, fruits and vegetables, and breads, pasta and rice.

The nutritional values are useful if you want to view calorie content as part of a weight loss low-calorie diet when you are counting calories. You can download a complete list of calories in food pdf below!

Total Fat Content of Foods

The table also contains values for total fat grams so you can monitor fat intake as part of a low-fat diet or as part of a heart-healthy diet. You can substitute low fat foods for higher fat foods to obtain your healthy eating goals.

Cholesterol Values of Foods

Cholesterol mg values for foods are also easy to find in the alphabetical arrangement. This is helpful for choosing low cholesterol foods as part of a low-cholesterol or cholesterol reducing diet plan.

Sodium Content in Foods

Sodium mg values of everyday foods will help you decide on food choices for a low-sodium diet or if you are monitoring sodium intake for cardiovascular health.

The free pdf is printable and will make a handy reference chart to make good nutrition choices for your diet!

The easy to read chart shows quantity of food and related values for important nutritional information and is sourced from the USDA database.

You can view the chart below or download the pdf to save as a reference guide. The pdf is printable.

Free PDF Download for Food Calories List

Want to save and print a reference copy of the food calories list with total fat, cholesterol and sodium content? Download a pdf of the nutrition guide by clicking below.

Food Calories List Download

Food Calories, Fat, Cholesterol, and Sodium Values

Nutrition Guide
(Sourced from USDA database)

Meat and Poultry	Ounce	Cal	Fat (g)	Chol (mg)	Sodium (mg)
Meat
Beef (roast rump, lean)	3	177	7.90	82	51
Lamb (roast leg, lean)	3	158	6.00	110	70
Pork (roast leg, lean)	3	189	9.40	80	54
Veal (broiled)	3	184	9.40	90	80

Poultry	Ounce	Cal	Fat (g)	Chol (mg)	Sodium (mg)
Chicken (roast dark meat, no skin)	3	151	7.40	64	81
Chicken (roast light meat, no skin)	3	130	3.50	64	43
Duck (roast, with skin)	3	286	24.10	71	50
Turkey (roast, skin removed)	3	128	2.20	83	57

Fish	Ounce	Cal	Fat (g)	Chol (mg)	Sodium (mg)
Cod (steamed)	3	71	0.80	60	85
Salmon (steamed)	3	167	11.00	80	94
Scallops (steamed)	3	89	1.20	34	230
Shrimp (boiled)	3	99	0.90	170	1350

Dairy Products	Ounce	Cal	Fat (g)	Chol (mg)	Sodium (mg)
Butter (1 tablespoon)	0.5	100	11.30	31	116
Brie Cheese	2	187	15.50	56	352
Cheddar Cheese	2	226	18.60	59	347
Cottage, creamed	2	58	2.50	8	227
Cream Cheese	2	195	19.50	62	166
Edam	2	200	15.60	50	540
Cream, Half and Half	2/3 cup	195	17.30	56	62
Egg, boiled	1 large	87	6.10	76	301
Milk (whole)	2/3 cup	92	5.00	21	74

Fruits and Vegetables	Ounce	Cal	Fat (g)	Chol (mg)	Sodium (mg)
Fruits
Apple (1 medium)	5	80	0.80	0	1.4
Avocado	5	234	23.00	0	5.6
Banana (1 medium)	5	120	0.30	0	1.4
Pineapple (1 slice)	5	73	0.30	0	1.4
Strawberries	5	52	0.70	0	1.4

Vegetables	Ounce	Cal	Fat (g)	Chol (mg)	Sodium (mg)
Broccoli (boiled)	4	33	0.30	0	12
Cabbage (boiled)	4	24	0.30	0	21
Potato (boiled)	4	97	0.10	0	6
Sweet potato (boiled )	4	119	0.30	0	15

Bread Pasta and Rice	Ounce	Cal	Fat (g)	Chol (mg)	Sodium (mg)
Bread
White (1 slice)	1	67	0.80	0	127
Whole Wheat (1 slice)	1	61	0.80	0	132
Pasta (boiled)	5	155	0.60	0	1.4
Rice (boiled)	5	153	0.10	0	8.4