[acb-diabetics] food calory info.

[Barbara Mattson]

if any one wants this as a text attachment email

barbieann519 at charter.net

calory count of various foods
from THE MAYO CLINIC DIET by Mayo Clinic
Though this info. doesn't have the carb count, the calory count may be 
beneficial to those of you who want to lose weight. Some food sizes seem a 
bit random. barb mattson
  starred items are best

No Starch, No Protein Vegetables
    Item (25 calories per serving): One serving is
* Alfalfa sprouts: 1 cup
* Artichoke bud: 1/2 bud
* Artichoke hearts: 1/2 cup
* Arugula: 2 cups
* Asparagus, cooked: 1/2 cup or 6 spears
* Bamboo shoots: 1/2 cup
* Bean sprouts: 1 cup
Beans, green, canned or frozen: 2/3 cup
* Beans, green, fresh: 2/3 cup
* Beets: 1/2 cup sliced
* Bell pepper, green, red or yellow: 1
  cup sliced or 1 medium
* Broccoli: 1 cup florets
* Brussels sprouts: 1/2 cup or 4 sprouts
* Cabbage, bok choy, Chinese: 2 cups chopped or 1 cup cooked
* Cabbage, green or red: 1 cup chopped or 1/2 cup cooked               333* 
Carrots: 1/2 cup baby or 1 medium
* Cauliflower: 1 cup florets (about 8)
* Celery: 1 cup diced or 4 medium stalks
* Collard greens, cooked: 1/2 cup
* Cucumber: 1 cup sliced or 1 medium
* Eggplant, cooked: 1 cup cubed
* Jicama (yambean): 1/2 cup sliced
* Kale, cooked: 2/3 cup
* Leek, cooked: 1/2 cup
* Lettuce, iceberg: 2 cups shredded
* Lettuce, romaine: 2 cups chopped
Marinara and pizza sauce, canned: 2 tablespoons
* Mushrooms: 1 cup whole, (about 6 medium)
Mushrooms, canned: 1/2 cup
* Okra: 1/2 cup or 3 pods
* Onions, sweet, white or red: 1/2 cup sliced
* Onions, young green (scallions): 3/4 cup or 8 shoots
* Radishes: 25 medium
Salsa, vegetable: 1/4 cup
* Shallots: 3 tablespoons chopped
* Spinach: 2 cups
* Spinach, cooked: 1/2 cup
* Squash, summer: 3/4 cup sliced
* Tomatillo: 1/2 cup diced or 2 medium
* Tomato: 1 medium
* Tomato, cherry or grape: 1 cup (about 8)
Tomato, stewed, canned: 1/2 cup
Tomato paste, canned: 2 tablespoons
Tomato sauce, canned: 1/3 cup
Water chestnuts, sliced, canned: 3/4 cup
* Zucchini, fresh or cooked: 3/4 cup

Fruits
  Item (60 calories per serving): One serving is
* Apple: 1 small
Apple, dried: 1/3 cup
Applesauce, sweetened: 1/3 cup
* Applesauce, unsweetened: 1/2 cup
* Apricot: 4 whole or 8 dried halves
* Banana: 1 small
* Berries, mixed: 3/4 cup
* Blackberries: 1 cup
* Blueberries: 3/4 cup
* Breadfruit: 1/4 cup
* Cantaloupe (muskmelon): 1 cup cubed or 1/3 small melon
* Cherries: 15 fruits
* Clementine: 2 small
Dates: 3 fruits
* Figs: 2 small
Figs, dried: 3 small
* Grapefruit: 3/4 cup sections or 1/2 large
* Grapes, seedless, red or green: 1 cup (about 30)
* Guava: 2 fruits or 1/2 cup
* Honeydew melon: 1 cup cubed
* Kiwi: 1 large
* Lemon: 3 medium
* Litchi (lychee): 10 fruits or 1/2 cup
Mandarin orange, canned in juice: 3/4 cup sections
* Mango: 1/2 cup diced
* Melon balls: 1 cup (about 8 balls)
Mixed fruit, dried: 3 tablespoons
Mixed fruit cocktail, canned: 3/4 cup
* Nectarine: 1 fruit
* Orange: 3/4 cup sections or 1 medium
* Papaya: 1 cup cubes or 1/2 medium
* Peach: 3/4 cup sections or 1 medium
Peach, canned in juice: 1/2 cup slices
* Pear: 1 small
Pear, canned in juice: 1/2 cup halves
* Pineapple: 1/2 cup cubed or 2 rings
Pineapple, canned in juice: 1/2 cup crushed or 2 rings
* Plums: 2 fruits
Pomegranate: 1/2 cup
Prunes: 3 fruits
* Quince: 1 fruit (about 3 ounces)
Raisins: 2 tablespoons
* Raspberries: 1 cup
* Star fruit or carambola: 2 medium to large
* Strawberries: 1 1/2 cups whole
* Tangerine: 1 large or 2 small
* Watermelon: 1 1/4 cups cubed or small wedge

Carbohydrates
  Item (70 calories per serving): One serving is
Animal crackers: 6 crackers
Bagel, cinnamon-raisin: 1/2 bagel (3-inch)
* Bagel, whole-grain: 1/2 bagel (3-inch)
* Barley, cooked: 1/3 cup
Biscuits, plain or buttermilk, from dry mix: 1 small
Bread, white or sourdough: 1 slice
* Bread, whole-grain: 1 slice
* Bread, whole-wheat white: 1 slice
Breadsticks, crispy: 2 sticks (6-8 inches)
* Bulgur, cooked: 1/2 cup
* Bun or roll, whole-grain: 1 small
* Cereal, cold, bran-type: 1/2 cup
Cereal, cold, flake-type: 3/4 cup
Cereal, granola, low-fat: 1/4 cup
* Cereal, hot (with water), unsweetened: 1/2 cup
Corn, canned or frozen: 1/2 cup
* Corn, fresh: 1/2 cup
Cornbread, from dry mix: 1 ounce
* Corn on the cob: 1/2 large ear
Couscous, cooked: 1/3 cup
Crackers, cheese: 14 small
Crackers, matzo, whole-wheat: 1 cracker (1 ounce)
Crackers, Melba rounds or Melba toast: 1/2 cup or 6 rounds
Crackers, saltines: 5 squares
Crackers, rye: 1 triple cracker
Crackers, wheat: 8 crackersCroutons: 1/2 cup
* English muffin, whole-grain: 1/
Graham crackers, plain or honey: 1 rectangle
* Kasha (buckwheat or groats), cooked: 1/2 cup
Mixed vegetables, canned or frozen: 1 cup
Muffin, any flavor: 1 small
Noodles, egg: 1/3 cup
Noodles, Japanese (soba): 2/3 cup
Noodles, rice: 1/3 cup
Orzo, cooked: 3/4 cup
Pancake: 1 cake (4-inch)
Parsnips: 3/4 cup
Pasta, macaroni, cooked: 1/3 cup
Pasta, spaghetti, cooked: 1/3 cup
* Pasta, whole-grain, cooked: 1/2 cup
* Pita bread, whole-wheat: 1/2 round (6-inch)
Potatoes, baby, red or white: 3
Potatoes, baked: 1/2 medium
Potatoes, mashed: 1/2 cup
* Pumpkin, cooked: 1 1/2 cups
* Rice, brown, cooked: 1/3 cup
Rice, white, cooked: 1/3 cup
Rice, wild, cooked: 1/2 cup
* Rutabaga, cooked: 3/4 cup
* Squash, winter, cooked: 1 cup
* Sweet potatoes, baked: 1/2 large
Taco shell, hard: 1 medium shell (5-inch)
Tortilla, corn: 1 round (6-inch)
* Turnips, cooked: 1/3 cup
Waffle, frozen: 1 waffle (4-inch)

Protein and Dairy
  Item (110 calories per serving): One serving is
Bacon, Canadian-style: 2 1/2 ounces
Beans, baked, canned: 1/2 cup
* Beans, black: 1/2 cup
* Beans, chickpeas (garbanzos): 1/3 cup
* Beans, green soybeans (edamame): 1/2 cup
* Beans, kidney: 1/2 cup
* Beans, navy: 3/4 cup
Beans, refried, low-fat: 1/2 cup
Beef, ground, regular: 2-ounce patty
Beef, ground, 90-95 percent lean: 2-ounce patty
Beef, rib-eye steak, trimmed of fat: 2 ounces
Beef, sirloin steak, trimmed of fat: 2 ounces
Beef, tenderloin, trimmed of fat: 2 ounces
Beef jerky: 1 ounce
* Burger, vegetarian: 3-ounce patty
Burger crumbles, vegetarian: 4 ounces
Cheese, American, fat-free: 3 ounces
Cheese, Cheddar or colby, low-fat: 2 ounces or 1/2 cup shredded
Cheese, cottage, low-fat: 2/3 cup
Cheese, feta: 1 1/2 ounces or 1/4 cup
Cheese, Gouda: 1 ounce
Cheese, mozzarella, part-skim: 1 1/2 ounces or 1/2 cup shredded
Cheese, Muenster: 1 ounce
Cheese, Muenster, low-fat: 1 1/2 ounces
Cheese, Parmesan: 1/4 cup grated
Cheese, ricotta, part-skim: 1/3 cup
Cheese, soybean curd: 1/3 cup
Cheese, Swiss: 1 ounce
Cheese, Swiss, low-fat: 2 ounces
Cheese slice, American, processed: 1 ounce
Cheese spread, American: 1 ounce
* Chicken breast, boneless, skinless: 2 1/2 ounces
Chicken drumstick, skinless: 2 1/2 ounces
Chicken giblets, simmered: 2 1/2 ounces or 1/2 cup
* Clams, fresh or canned: 3 ounces (about 10 small)
* Crab, fresh, imitation or canned: 4 ounces
Duck, breast, skinless, trimmed of fat: 2 1/2 ounces
Egg, whole: 1 large
Egg substitute, liquid: 1/2 cup
* Egg whites: 1 cup (about 6)
* Fish, Atlantic salmon, grilled or broiled: 2 ounces
* Fish, cod, grilled or broiled: 3 ounces
* Fish, haddock, grilled or broiled: 3 ounces
* Fish, halibut, grilled or broiled: 3 ounces
* Fish, orange roughy, grilled or broiled: 3 ounces
Ham: 3 ounces
Lamb, lean, ground: 2 ounces
Lamb, lean, trimmed of fat: 2 ounces
* Lentils: 1/2 cup
Lobster, boiled: 4 ounces
Milk, buttermilk, low-fat or reduced fat: 8 ounces or 1 cup
* Milk, skim or 1%: 8 ounces or 1 cup
Mussels: 2 ounces
Peas, green, canned: 1/2 cup
Peas, green, fresh or frozen: 3/4 cup
Pheasant breast, skinless: 3 ounces
Pork chops, boneless, trimmed of fat: 3 ounces
Pork sausage, smoked: 2 small links
Pork tenderloin, roasted, trimmed of fat: 3 ounces
* Scallops: 3 ounces
* Shrimp, fresh or canned: 4 ounces
Soy milk, low-fat: 8 ounces or 1 cup
Tempeh: 2 ounces or 1/3 cup
* Tofu, firm or silken soft: 2 slices (1-inch width)
* Tuna, fresh or canned in water: 3 ounces or 1/2 cup
Turkey, dark meat, skinless: 2 ounces
* Turkey, white meat, skinless: 3 ounces
Turkey breast luncheon meat, fat-free: 4 ounces
Turkey meat, ground, cooked: 2 ounces
Veal: 3 ounces
Venison: 3 ounces
* Yogurt, fat-free, plain, unsweetened or reduced-calorie with fruit: 8 
ounces or 1 cup
Yogurt, soy, plain, unsweetened: 6 ounces or 2/3 cup

Fats
  Item (45 calories per serving): One serving is
* Avocado: 1/6 section of fruit
Bacon, pork: 1 slice
Bacon, turkey: 1 slice
Butter, regular: 1 teaspoon
Butter, whipped: 1 1/2 teaspoons
Coconut, shredded, sweetened: 1 1/2 tablespoons
Cream, heavy: 1 tablespoon liquid (4 tablespoons whipped)
Cream cheese, fat-free: 3 tablespoons
Cream cheese, regular: 1 tablespoon
Creamer, nondairy, flavored: 1 tablespoon
Creamer, nondairy, flavored, reduced-fat: 1 1/2 tablespoons
Creamer, nondairy, plain: 2 tablespoons
Creamer, nondairy, plain, light: 2 1/2 tablespoons
Gravy, canned (average of all varieties): 1/3 cup
Guacamole: 2 tablespoons
Half-and-half: 2 tablespoons
Honey mustard dressing: 1 1/2 tablespoons
Margarine, regular or butter-blend: 1 teaspoon
Margarine, tub, reduced-fat: 1 tablespoon
Margarine, tub, regular: 2 teaspoons
Margarine-like spread, light, trans fat-free: 1 tablespoon
Margarine-like spread, trans fat-free: 2 teaspoons
Mayonnaise, fat-free: 4 tablespoons
Mayonnaise, low-calorie: 1 tablespoon
Mayonnaise, regular: 2 teaspoons
* Nuts, almonds: 4 teaspoons slivered or 7 whole
* Nuts, Brazil: 1 whole
* Nuts, cashew: 4 whole
* Nuts, hickory: 2 whole
* Nuts, peanuts: 8 whole
* Nuts, pecans: 4 halves
* Nuts, walnuts: 4 halves
* Oil, canola: 1 teaspoon
Oil, corn: 1 teaspoon
* Oil, olive: 1 teaspoon
Oil, peanut: 1 teaspoon
Oil, safflower: 1 teaspoon
Olives, black or green: 9 large or 12 small
Peanut butter, chunky or smooth: 1 1/2 teaspoons
Salad dressing, French, fat-free: 2 tablespoons
Salad dressing, French, regular: 2 teaspoons
Salad dressing, Italian, fat-free: 4 tablespoons
Salad dressing, Italian, regular: 1 tablespoon
Salad dressing, ranch, fat-free: 3 tablespoons
Salad dressing, ranch, regular: 2 teaspoons
Salad dressing (mayonnaise-type), fat-free: 3 tablespoons
Salad dressing (mayonnaise-type), regular: 2 teaspoons
* Seeds, flaxseed, ground: 1 tablespoon
* Seeds, pumpkin: 1 tablespoon
* Seeds, sesame: 1 tablespoon
* Seeds, sunflower: 1 tablespoon
Shortening, vegetable: 1 teaspoon
Sour cream, fat-free: 4 tablespoons
Sour cream, regular: 2 tablespoons
Tartar sauce: 1 tablespoon
Tartar sauce, low-fat: 2 tablespoons
Whipped topping, nondairy: 4 tablespoons

Sweets
  Item (75 calories per serving): One serving is
Chocolate chips, semisweet: 4 tablespoons
Cranberry sauce, canned, sweetened: 3 tablespoons
Frosting, chocolate, ready-to-eat: 1 tablespoon
Fruit butter, apple: 2 1/2 tablespoons
Gelatin dessert: 1/2 cup
Hard candy (butterscotch, lemon drops, peppermint): 4 pieces
Honey: 1 tablespoon
Jellies, jams and preserves (all varieties): 1 1/2 tablespoons
Jellies, jams and preserves, reduced-sugar: 4 tablespoons
Jelly beans: 20 small or 8 large
Molasses: 1 1/2 tablespoons
Rhubarb, cooked and sweetened: 1/4 cup
Sugar, brown (unpacked): 2 tablespoons
Sugar, granulated, white: 4 teaspoons
Sugar, powdered: 2 tablespoons
Syrup, light corn: 1 tablespoon
Syrup, maple: 1 1/2 tablespoons
Topping, butterscotch or caramel: 1 1/2 tablespoons
Topping, chocolate syrup: 1 1/2 tablespoons
Topping, strawberry: 1 1/2 tablespoons