Whale Owl Bee!

Another Alternate Day Fasting Food Blog

Calorie Cheat Sheet!

I calculate and research calories almost every day, especially when making new meals or tried-and-true meals I never calculated calories for. Just to make it easier for you (and for me, honestly) I’m going to categorize and list calories in different foods (and amounts) here. Keep in mind that these are using ingredients local to me, so yours might differ, but in general these should work for most people.

Proteins

  • Egg: 70
  • Chicken Breast: 142
  • Flank Steak: 871 per pound
  • Ground Beef (95% Lean): 680 per pound, 355 per cup
  • Bacon: 43 per slice
  • Peanut Butter Powder: 30 per Tbsp
  • Natural Creamy Peanut Butter: 105 per Tbsp

Veggies

  • Carrots: 56 per cup
  • Broccoli: 31 per cup
  • Green Beans: 31 per cup
  • Bell Peppers: 38 per cup
  • Onion: 192 per cup
  • Celery: 28 per cup
  • Lettuce: 4 per cup
  • Baby Spinach: 7 per cup
  • Beefsteak Tomato: 70
  • Vine Tomato: 20
  • Brussel Sprouts: 38 per cup
  • Bertolli Olive Oil, Basil, Garlic Spaghetti Sauce: 80 per 1/2 cup

Grains

  • Brown Rice: 216 per cup
  • White Rice: 206 per cup
  • Quinoa: 222 per cup
  • Lasagna Noodles: 170 per 2 sheets
  • Angle Hair Noodles: 200 per 2oz
  • Extra Broad Egg Noodles: 200 per 1.5 cups
  • Mission Fajita Tortilla: 90
  • Mission Soft Taco Tortilla: 140
  • Mission Carb Balance Tortilla: 70

Fruits

  • Medium Banana: 105
  • Pineapple: 82 per cup
  • Strawberries: 49 per cup
  • Blueberries: 84 per cup
  • Avocado: 322

Dairy & Dairy Substitutes

  • Shredded Mozzarella (whole milk): 360 per cup, 23 per Tbsp
  • Shredded Mozzarella (skim milk): 320 per cup, 20 per Tbsp
  • Shredded Mexican Cheese: 400 per cup, 25 per Tbsp
  • Nonfat Greek Yogurt: 80 per cup
  • Fat-Free Half-and-Half: 200 per cup, 25 per 2 Tbsp
  • Organic Whole Milk: 150 per cup
  • Unsweetened Original Almond Milk: 30 per cup

Soups & Broths

  • Unsalted Chicken Broth: 10 per cup
  • Low Sodium Chicken Broth: 10 per cup
  • Full Sodium Chicken Broth: 10 per cup
  • Healthy Request Cream of Chicken: 70 per 1/2 cup

Other

  • Olive Oil: 120 per 1 Tbsp
  • Canola Oil: 124 per 1 Tbsp
  • Coconut Oil: 121 per 1 Tbsp
  • Unsalted Butter: 100 per 1 Tbsp
  • Salted Butter: 100 per 1 Tbsp
  • Cocoa Powder: 10 per 1 Tbsp
  • Agave: 60 per 1 Tbsp

I don’t calculate calories for spices.

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Whale Owl Bee!

Another Alternate Day Fasting Food Blog

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