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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 |
