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).
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, Fat, Cholesterol, and Sodium Values
|(Sourced from USDA database)|
|Meat and Poultry||Ounce||Cal||Fat (g)||Chol (mg)||Sodium (mg)|
|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|
|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)|
|Dairy Products||Ounce||Cal||Fat (g)||Chol (mg)||Sodium (mg)|
|Butter (1 tablespoon)||0.5||100||11.30||31||116|
|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)|
|Apple (1 medium)||5||80||0.80||0||1.4|
|Banana (1 medium)||5||120||0.30||0||1.4|
|Pineapple (1 slice)||5||73||0.30||0||1.4|
|Vegetables||Ounce||Cal||Fat (g)||Chol (mg)||Sodium (mg)|
|Sweet potato (boiled )||4||119||0.30||0||15|
|Bread Pasta and Rice||Ounce||Cal||Fat (g)||Chol (mg)||Sodium (mg)|
|White (1 slice)||1||67||0.80||0||127|
|Whole Wheat (1 slice)||1||61||0.80||0||132|