Calorie Chart

The following chart should help you to select these no-fiber foods that are lowest in calories, and in portions allowable within your total calorie quota.

Food Portion Calories

Meat and Poultry

Bologna
1 slice 130
Chicken
livers 1/4 lb 140
broth (from mix) 1 envelope 12
breast 1 104
split leg (thigh and drumstick) 1 112
thigh 2 120
Chuck steak
broiled 1/4 pound 352
Frankfurter
beef 1 125
Ham
lean 2 thin slices 75
Hamburger
1 thin patty 90
normal patty 180
Lamb
for stew 4 oz 200
Pork chop
lean, no fat, thinly sliced 1 170
Pork
lean 1/4 lb 242
Rib roast
of beef 1 slice (4 oz) 320
Beef broth
from mix 1 envelope 8
Salami
1 slice 130
Top round of beef
1/4 lb 180
Roast turkey
breast 1 slice 80

Seafood

Clams
minced, canned, drained 1/4 cup 26
Codfish
broiled 2 oz 43
poached 4 oz 86
Crabmeat, plain
shelled 1/4 cup 42
Flounder fillet
1/4 lb 86
Sardines
canned, well drained 4 160
Scallops
bay 2 oz 80
large sea scallops 2 or 3 80
Shrimp
fresh, boiled 1/2 cup 91
frozen, shelled 2 oz 50
canned, wet pack 1/2 cup 80
Sole fillet
1/4 lb 86
Tuna
packed in water 1/4 cup 50

Dairy Products

Butter 1 tsp 36
Cheese
Cheddar, Swiss or Parmesan 1 tbsp 28
cottage, low-fat 1/2 cup 48
1 tbsp 6
Edam 1 oz (2 tbsp) 87
Mozzarella 3/4 oz 53
Ricotta 1 1/2 oz 58
Egg
boiled 1 med 70-80
fried 1 med 108
scrambled 2 med 160
omelet, plain nonstick pan 2 eggs 160
Ice Cream 1 scoop 174
Ice milk 1 scoop 137
Milk
homogenized (Grade A) 1 cup 161
2 tbsp 20
buttermilk, from skim milk 1 cup 80
nonfat dry milk 1 cup 80
reconstituted skim milk 1 cup 84
Sherbet
fruit 1 serv 100
Sour cream
1 tbsp 30
Yogurt (low fat)
1 tbsp 8
1/4 cup 32
1 cup 128

Other

Margarine
regular 1 tbsp 100
1 tsp 15
diet 1 tbsp 45
Salad oil
including olive oil 1 tbsp 100
1 tsp 33

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