FINDING 100 CALORIES
Research has found that, on average, most people can stop their natural weight gain by adding 2,000 steps a day to their daily life or by eating 100 less calories. To lose weight, most people need to add more steps and eat less. Below is a list of foods and calories that could be cut from an average person's diet. For a printable version, click here.Food | Serving | Calories |
Toaster pastry with icing | 1 pastry | 200 |
Cheese crackers | 12 | 150 |
Cinnamon roll | 1 small roll | 150 |
Catfish, baked or broiled | 2 oz, boneless, cooked | 123 |
Doughnut, raised or yeast | 1/2 medium doughnut (approx 3-3/4" dia) | 121 |
Avocado, raw | 1/2 cup, cubes | 121 |
Microwaved popcorn | 1 bag | 120 |
Chicken, breast, with or without bone, broiled, skin not eaten | 2-1/2 oz, boneless, cooked, skinless | 116 |
Crayfish, boiled or steamed | 1 cup of tails | 115 |
Cheese, natural, Cheddar or American type | 1 slice (1 oz) | 114 |
Bread, whole wheat, 100% | 2 thin slices | 113 |
Beef steak, broiled or baked, lean only eaten | 2 oz, boneless, cooked, lean only | 113 |
Wendy's Frosty Ice milk shake | 1/3 small Frosty | 112 |
Biscuit, baking powder or buttermilk type, commercially baked | 1/2 of a Kentucky Fried Chicken biscuit | 111 |
Beer | 3/4 can or bottle (9 fl oz) | 111 |
Cottage cheese | 1/2 cup | 110 |
Red kidney beans, dry, cooked, fat not added in cooking | 1/2 cup | 109 |
Smoked sausage, pork | 1 oz, cooked | 109 |
Raisins | 1/4 cup | 109 |
Lettuce, raw | 1 very large head | 109 |
Banana, raw | 1 medium (7" to 7-7/8" long) | 109 |
White potato, french fries, from frozen, deep fried | 1/2 small fast food order | 108 |
Beans, string, green, cooked, from canned, fat not added in cooking | 4 cups, canned | 108 |
Trout, baked or broiled | 2 oz, boneless, cooked | 107 |
Sunflower seeds, hulled, dry roasted | 1/3 to 1/2 cup, with hulls (hulls not eaten of course) | 107 |
Mango | 1 cup of sliced mango | 107 |
Grits, cooked, corn or hominy, quick, fat not added in cooking | 3/4 cup, cooked | 107 |
Bread, white | 2 thin slices | 107 |
Pretzels, hard | 1 single serving bag (1 oz) | 107 |
Cake, angel food, without icing | 1/16 of a 10" diameter, 4-3/8" high tube cake | 106 |
Gatorade type drinks | 14 fl oz | 105 |
Whiskey | 1 jigger (1-1/2 fl oz) | 105 |
Pork, cracklings, cooked | 1/5 of a cup | 105 |
Lettuce, salad with assorted vegetables including tomatoes and/or carrots, no dressing | 8 cups | 105 |
Shrimp, steamed or boiled | 15 medium shrimp (shelled) | 105 |
Crackers, saltine | 8 crackers | 104 |
Yogurt, plain, lowfat milk | 2/3 cup | 104 |
Broccoli, cooked, from fresh, fat not added in cooking | 10 spears (about 5" long) | 104 |
Spinach, cooked, from fresh, fat not added in cooking | 2.5 cups | 104 |
Tomatoes, red, ripe, raw, year round average | 4 medium whole (2-3/5" dia) | 103 |
Catfish, floured or breaded, fried | 1.25 oz, boneless, cooked | 103 |
Wine, table, dry | 5 fl oz | 103 |
Carrots, raw | 24 baby carrots | 103 |
M & M's Peanut Chocolate Candies | 10 pieces | 103 |
Milk, whole | 5-1/2 fl oz | 103 |
Jelly, all flavors | 2 tablespoons | 103 |
Rice, white, cooked, regular, fat not added in cooking | 1/2 cup cooked | 103 |
Fast foods, french toast sticks | 1 piece | 103 |
Chocolate candy | 4 Hershey Kisses | 103 |
Egg, cheese, and ham on English muffin | 1/3 McDonald's Egg McMuffin | 103 |
Yogurt, plain, nonfat milk | 3/4 cup | 102 |
Fast foods, chicken, breaded and fried, boneless pieces, plain | 2 nuggets | 102 |
Butter, NFS | 1 tablespoon | 102 |
Soft drink, cola-type | 8 fl oz | 102 |
Blueberries, raw | 1-1/4 cups | 102 |
Cheese, cream | 2 tablespoons | 101 |
Beer, lite | 1 can or bottle (12 fl oz) | 101 |
Egg, whole, boiled | 1 jumbo | 101 |
Ice cream | 6 tablespoons | 100 |
White potato, baked, peel eaten, fat not added in cooking | 1 small (1-3/4" to 2-1/4" dia, raw) | 100 |
Clam chowder, New England, prepared with milk | 2/3 cup | 100 |
Pineapple, cooked or canned, juice pack | 2/3 cup, crushed, sliced, or chunks | 100 |
Apple, raw | 1 3" diameter apple | 100 |
Instant Oatmeal | 1 packet | 100 |
Strawberries, raw | 2 cups, sliced | 100 |
Jambalaya with meat and rice | 1/4 cup | 100 |
Peanuts, dry roasted, without salt | 17 peanuts | 99 |
Chicken noodle soup | 1-1/3 cup | 99 |
Grapes, raw, NS as to type | 28 seedless grapes | 99 |
Pineapple, cooked or canned, in heavy syrup | 1/2 cup, crushed, sliced, or chunks | 99 |
Spinach, raw | 15 cups | 99 |
Mayonnaise, regular | 1 tablespoon | 99 |
Spaghetti, cooked, fat not added in cooking | 1/2 cup, cooked | 99 |
Beef jerky | 2.5 Slim Jims | 98 |
Salmon, baked or broiled | 2 oz, boneless, cooked | 98 |
Chewing gum, regular | 7 sticks | 98 |
Ranch style salad dressing | 4 teaspoons | 98 |
Bagel | 1/2 large (3-1/2" to 3-3/4" diameter | 98 |
Sugar, white, granulated or lump | 6 teaspoons | 98 |
Cake, chocolate, devil's food, or fudge, standard-type mix (eggs and water added to dry mix), with icing, coating, or filling | 1/48 of a 2-layer, 8" or 9" diameter cake | 97 |
Gumbo with rice (New Orleans type with shellfish, pork, and/or poultry, tomatoes, okra, rice) | 1/2 cup | 97 |
Croissant sandwich with bacon, egg, and cheese | 1/4 Burger King sandwich | 97 |
Potato chips | 10 chips | 97 |
Grape juice, unsweetened | 5 fl oz | 96 |
Orange juice | 7 fl oz | 96 |
Cookie, chocolate chip | 2 medium (approx 2" dia) | 96 |
Milk, skim or nonfat, 0.5% or less butterfat | 9 fl oz | 96 |
Hamburger, with tomato and/or catsup, on bun | 1/3 to less than 1/2 of a McDonald's Hamburger | 96 |
Honey | 1.5 tablespoons | 96 |
Grape-Nuts | 1/4 cup | 96 |
Macaroni or noodles with cheese | 1/5 cup or about 3 tablespoons | 95 |
Oysters, floured or breaded, fried | 6 fried oysters | 95 |
Oysters, raw | 10 raw oysters | 95 |
Hard candy | 5 Starlight Mints | 95 |
Peanut butter | 1 tablespoon | 95 |
Fish sandwich, on bun, with spread | 1/4 McDonald's sandwich | 95 |
Pecans | 10 pecan halves | 95 |
Cheeseburger, 1/4 lb meat, with mayonnaise or salad dressing and tomatoes, on bun | 1/8 of a Burger King Whopper | 94 |
Fast foods, taco | 1/4 small | 92 |
Pork bacon, smoked or cured, cooked | 2 medium slices | 92 |
Ham, sliced, extra lean, prepackaged or deli, luncheon meat | 2-1/2 slices (2-1/2 oz) | 92 |
Pancakes, plain | 1 medium pancake (5" dia) | 92 |
Corn flakes, NFS | 1 cup | 91 |
Vegetable oil, NFS | 3/4 tablespoon | 90 |
Bologna, NFS | 1 medium slice (4-1/2" dia x 1/8" thick) (1 oz) | 90 |
Brownie | 1 brownie | 80 |