health5 sections · 35 items
Calorie Cheat Sheet — Common Foods Quick Reference
Calorie counts for 100+ common foods organized by category with serving sizes, making it easy to track daily intake without an app.
Proteins (per standard serving)
| Item | Value |
|---|---|
| Chicken breast (6 oz) | 280 cal |
| Ground beef 85% (4 oz) | 240 cal |
| Salmon fillet (6 oz) | 350 cal |
| Shrimp (6 oz) | 170 cal |
| 2 large eggs | 140 cal |
| Tofu, firm (½ cup) | 180 cal |
| Turkey breast deli (4 slices) | 120 cal |
Grains & Starches (per standard serving)
| Item | Value |
|---|---|
| White rice (1 cup cooked) | 205 cal |
| Pasta (1 cup cooked) | 220 cal |
| Bread, white (1 slice) | 75 cal |
| Bread, whole wheat (1 slice) | 80 cal |
| Oatmeal (½ cup dry) | 150 cal |
| Potato (1 medium baked) | 160 cal |
| Tortilla, flour (10 inch) | 290 cal |
Fruits & Vegetables
| Item | Value |
|---|---|
| Apple (1 medium) | 95 cal |
| Banana (1 medium) | 105 cal |
| Strawberries (1 cup) | 50 cal |
| Broccoli (1 cup cooked) | 55 cal |
| Spinach (1 cup raw) | 7 cal |
| Avocado (1 whole) | 320 cal |
| Sweet potato (1 medium) | 100 cal |
Dairy & Beverages
| Item | Value |
|---|---|
| Whole milk (1 cup) | 150 cal |
| Skim milk (1 cup) | 80 cal |
| Greek yogurt, plain (1 cup) | 130 cal |
| Cheddar cheese (1 oz) | 113 cal |
| Orange juice (1 cup) | 110 cal |
| Cola (12 oz can) | 140 cal |
| Black coffee | 2 cal |
Snacks & Treats (Common Portion)
| Item | Value |
|---|---|
| Almonds (1 oz / 23 nuts) | 164 cal |
| Peanut butter (2 tbsp) | 190 cal |
| Chocolate chip cookie (1) | 220 cal |
| Potato chips (1 oz / 15 chips) | 160 cal |
| Ice cream (½ cup) | 140 cal |
| Granola bar (1 bar) | 190 cal |
| Dark chocolate (1 oz) | 170 cal |
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