Healthy Food Calorie Chart

Looking for a great food calorie chart? Here is one.

In fact, fasting for weight loss does NOT require calorie counting.


Let say you choose to do flexible short-term intermittent fasting and you have two sessions of 24-hour fasting windows in a week. You are taking away eight days of food consumption from your monthly total diet. How many calories are there? Not to mention the natural fat burning process ongoing in your body while you fast. Does this explain why calorie counting is not important if you are fasting to lose weight?

This website is however created for health conscious individuals. I have therefore assembled a short list of food calorie chart only for healthy foods with maximum nutrition and minimum calories.

Note: All packaged foods (healthy or not) contain the calorie count for a "portion" on the label. Be sure you're clear about the label "portion" size (often quite tiny), and compare the food calorie chart with label calories.


Food Amount Calories
Black beans 1/2 cup cooked113
Garbanzo (chickpeas) 1/2 cup cooked 134
Kidney beans 1/2 cup cooked112
Lentil beans 1/2 cup cooked 115
Lima beans 1/2 cup cooked108
Navy beans 1/2 cup cooked 129
Soy beans (Edamame) 1/2 cup cooked127
Tofu 1/2 cup fresh94


Food Amount Calories
Butter 1 tablespoon110
Cheddar cheese 1 ounce 114
Cottage cheese 1/2 cup110
Cottage cheese, low fat 1/2 cup90
Egg 1 large75
Milk, low fat 1 cup 121
Milk, skim 1 cup86
Muenster cheese 1 ounce104
Swiss cheese 1 ounce107
Yogurt, low fat 1 cup144
Yogurt, non fat 1 cup127


Food Amount Calories
Anchovies, in water 1 ounce37
Halibut 3 ounces120
Mackerel 3 ounces85
Salmon 3 ounces121
Sardines, in water 1 can130
Tuna, tongol 1/4 cup 60


Food Amount Calories
Apple 1 medium80
Apricots 3 medium60
Banana 1 medium110
Blackberries 1/2 cup37
Blueberries 1/2 cup41
Cantaloupe 1/4 medium50
Cherries 1 cup90
Dates 5 pieces120
Figs 1 medium37
Grapefruit 1/2 medium60
Grapes 1 cup60
Guava 1 medium45
Kiwifruit 2 medium100
Lemon 1 average15
Lime 1 average20
Mango 1/2 medium70
Nectarine 1 medium70
Orange 1 medium70
Papaya 1/2 medium70
Peach 1 medium40
Pear 1 medium100
Persimmon 1 medium32
Pineapple 2 slices65
Plums 2 medium80
Prunes 1/4 cup110
Raisins, seedless 1/4 cup107
Raspberries 1 cup50
Strawberries 8 medium45
Tangerine 1 medium50
Watermelon 1 cup40
Watermelon 1 slice, 10” diam.150


Food Amount Calories
Oatmeal, rought cut 1 cup145
Pancake, buckwheat 14” diam. 54
Pancake, whole wheat 14” diam.74
Popcorn, dry 1 cup54
Rice, brown 1/2 cup cooked80
Rice, wild 1/2 cup cooked 85
Rye bread 1 slice56
Whole wheat bread 1 slice56

Nuts & Seeds

Food Amount Calories
Almonds 1/4 cup212
Brazil nuts 1/4 cup230
Cashews 1/4 cup97
Peanuts 1/4 cup210
Peanut butter 1 tablespoon 86
Pecans 1/4 cup 185
Pistachios, shelled 1/4 cup185
Pumpkin seeds 1/4 cup192
Sesame seeds 1 tablespoon55
Sunflower seeds 1/4 cup170
Tahini 1 tablespoon89
Walnuts 1/4 cup160


Food Amount Calories
Chicken breast 4 ounces193
Chicken, light meat, no skin 4 ounces 196
Chicken, dark meat, no skin 4 ounces232
Turkey, light meat, no skin 4 ounces 178
Turkey, dark meat, no skin 4 ounces212


Food Amount Calories
Alfalfa sprouts 1 cup20
Artichoke 1 medium60
Arugula 1/23
Asparagus 1/2 cup cooked23
Avocado 1/2 cup pureed185
Bamboo shoots 1/2 cup raw21
Beet greens 1 cup cooked20
Beets 1/2 cup cooked38
Bell peppers 1/2 cup raw25
Bok choy 1/2 cup cooked10
Broccoli 1/2 cup cooked22
Broccoli, raw 1 medium stalk45
Brussels sprouts 1/2 cup cooked30
Cabbage 1/2 cup cooked17
Carrots 1/2 cup cooked35
Cauliflower 1/2 cup cooked20
Cauliflower, raw 3 florets14
Celery, raw 1 stalk6
Celery 1/2 cup cooked13
Chard 1/2 cup cooked18
Chives 1 medium9
Collard greens 1/2 cup cooked17
Corn 1/2 cup cooked89
Cucumbers 1/2 cup sliced7
Eggplant 1/2 cup cooked13
Endive 1/2 cup cooked13
Garlic 1 clove4
Green beans 1/2 cup cooked22
Green onions 1/2 cup chopped16
Jicama 1/2 cup cooked43
Kale 1/2 cup cooked18
Kohlrabi 1/2 cup cooked24
Leeks 1/2 cup cooked16
Lemon grass 1 cup raw66
Lettuce, iceburg 1/2 cup9
Lettuce, romaine 1/2 cup4
Mushrooms 1/2 cup raw9
Mushrooms 1/2 cup cooked21
Mustard greens 1/2 cup cooked11
Okra 1/2 cup cooked25
Olive Oil 1 tablespoon120
Onion 1/2 cup cooked46
Onion, raw 1 medium60
Onion, raw 1/2 cup chopped30
Parsley 1/2 cup chopped11
Peas 1/2 cup cooked34
Potato, white 1/2 cup cooked59
Pumpkin 1/2 cup cooked24
Radishes 1/2 cup sliced12
Radicchio 1 medium leaf2
Rhubarb 1/2 cup raw13
Rutabaga 1/2 cup cooked47
Sauerkraut 1/2 cup cooked25
Spinach 1/2 cup cooked21
Spinach 1 cup raw14
Summer squash 1/2 cup cooked36
Sweet potato 1 cup cooked125
Tomato 1 medium35
Turnip greens 1/2 cup cooked15
Turnips 1/2 cup cooked24
Water chestnuts 1/2 cup raw60
Winter squash 1/2 cup cooked80
Zucchini 1/2 cup cooked14

What About Fast Food?
Fast food is generally regarded as less healthy, though often unavoidable in our daily eating. Washington Post has published a food calorie chart which contains calorie information on most of the foods available at famous fast food restaurants.

At McDonald's, I've noticed that this combination looks quite healthy: Caesar Salad with Grilled Chicken (200), a Baked Apple Pie (250) and a medium classic Coke (210) sum up to 660 calories only.

Also grilled chicken usually carries less calories than crispy chicken. You may also want to keep this in mind.

As for KFC, a Corn on the Cob 5.5” (150), 2 pieces of Original Recipe Drumsticks (280) and a medium Pepsi (180) sum up to 510 calories only. Quite a relatively healthy combination.

Feel free to explore more relatively healthy options from this fast food calorie chart

Make Better Choices When Forced to Eat Fast-Food
Have you had the experience of going out with some friends and stopped at a fast food joint? Though you hate fast food joints, but sometimes everybody else wants to go there, so you just have to make the best of it and find something at least somewhat healthy.

If you're forced to eat fast-food, here's a tip to make sure that you're not doing much damage to your body...Read on...

Make Maximum Advantage of A Food Calorie Chart
You may have lots of fun checking numbers on a food calorie chart. But eating is to be enjoyed. Please don't bear numbers in mind while eating.

The foods that appear on my food calorie chart above are all healthy foods. Go through the chart and mark your favourite foods. Whether you are cooking for yourself for eating out, make sure to have a bit of everything and keep a balance.

Enjoy eating and eat healthy!

PS: Which is a better way of losing weight - eating less or exercising more? Read this article: How many calories consumed to lose weight?

My Other Weight Loss Tools

BMI Calculator | Fasting Weight Loss Chart