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Return to Calorie Chart - Page 1 at CalSheet.html.
Before using this chart, please be sure to check your body size and daily requirements etc. on our main Calorie Counter Information Page at:- http://www.sentex.net~oficserv/Calories.html
You must bear with me - as it's going to be a long job putting all this into a printable table format. .. starting 9th June 2000. Also, if you take this list and find it useful, please be kind enough to send your money-order payable to OFICSERV - and mail to: Simpson at PO Box 1, Site 23, Eden Mills, Ontario. NOB 1PO. Canada. N.B. Do not mention the word OFICSERV on the envelope or it will be returned to you - courtesy of Canada Postal Service! I leave it to you, however helpful you find this information and support, to reimburse me for my time (many hours typing) and trouble putting this on line and I thank you for your consideration. It pleases me immensely to be of help to a fellow "counter".
When counting calories, do not think for one moment this
will permit you to avoid sensible eating. For example, a piece of
chocolate may have the same calories as a piece of fish (or whatever)
but will not have the many essential minerals and protein you require.
You will need to follow
a proper food guide. You must not eat prepared foods or highly
processed foods. Many of the nutrients which you require for mental
and physical wellbeing are cooked and strained out of highly processed
and pre-prepared foods. If you have a garden, try to grow your own
fresh vegetables etc.
Your body also needs regular exercise: weight-lifting and
resistance, moderate cardio-vascular training etc. Obviously, the
system has been designed over millions of years to require a certain
amount of movement and opposition. If you don't care for your body, the
bones and muscles will deteriorate, resulting in sagging and eventual
breaking.
Don't forget .. "When they come they'll eat the fat ones first!! That's why they are continually advertising and encouraging breeding and fattening up!!" (This is supposed to be a funny way to tell you to disregard all that fattening junk you see advertised on T.V. and huge restaurant portions .. if you didn't guess).
Food | Calories | |
C | ||
Cabbage: | ||
1/2 cup raw chopped | 12 | |
1/2 cup white boiled and drained | 17 | |
1/2 cup red raw, shredded | 15 | |
Cake: | ||
Angel, plain 3" slice | 155 | |
Cheese, 2" slice | 250 | |
cup cake, 1 average plain | 130 | |
cup cake, 1 chocolate | 200 | |
fruit cake, 1/4" slice | 70 | |
gingerbread, 1 med. sq. | 180 | |
jelly roll, 1 med. slice | 150 | |
marble, 1 med. slice | 180 | |
pound, 1 med. slice | 125 | |
sponge, 1" slice | 75 | |
Candy almond joy 10¢ bar | 235 | |
chocolate milk,1oz | 148 | |
chocolate fudge, 1oz | 125 | |
gum drops, 1 large | 50 | |
jelly beans, 10 or 1 oz. | 100 | |
jujubes, 1 pc. | 1 | |
lifesavers, 1 pc. all flavours | 10 | |
lifesavers, 1 pc. mint | 8 | |
peanut brittle 1 oz. | 120 | |
sourballs, 1 | 20 | |
Cantaloupe Melon | ||
1/2 5" diam. melon | 55 | |
1/2 cup diced | 35 | |
Capicola 2 oz. I don't know if correct have not heard of this. | 288 | |
Carrots, 1 avg. raw | 20 | |
1/2 cup canned with liquid | 34 | |
Casaba melon, fresh 8 oz. | 30 | |
Cashew nuts roasted salted or un 6 - 8 nuts. | 84 | |
Catsup 1 T | 18 | |
Cauliflower 1 cup cooked | 28 | |
1 cup frozen | 45 | |
Caviar granular 1 oz | 18 | |
Celery 1 stalk | 6 | |
1/2 cup raw diced | 9 | |
1/2 cup boiled drained | 9 | |
soup, 1 cup creamed | 200 | |
Cereal | ||
all bran 1 cup | 195 | |
cheerios 1 cup | 100 | |
corn flakes 1 cup | 80 | |
cream of wheat 1 cup cooked | 133 | |
farina instant cooking, 1 cup cooked | 105 | |
grape nuts 1 cup | 400 | |
grape nut flakes 1 cup | 150 | |
oatmeal 1 cup cooked | 130 | |
pep 1 cup | 106 | |
puffed rice 1 cup | 51 | |
rice crispies 1 cup | 106 | |
shredded wheat 1 biscuit | 65 | |
special K 1 cup | 70 | |
wheat rolled 1 cup cooked | 177 | |
wheaties, 1 cup | 108 | |
Cervelat, soft 2 oz. | 175 | |
Chard Swiss, cooked 1/2 cup | 14 | |
Cheese: | ||
blue or roquefort, 1 oz | 105 | |
cheddar or American 1" cube | 70 | |
cheddar or American 1 cup grated | 445 | |
cheddar, processed 1 oz | 105 | |
Cottage cheese, from skim milk | ||
creamed, 1 cup | 240 | |
creamed, 1 oz. | 30 | |
uncreamed 1 cup | 195 | |
uncreamed 1 oz | 25 | |
cream cheese, 1 oz | 105 | |
Swiss, 1 oz domestic | 105 | |
Cheese doodles, 10 pcs | 25 | |
Cheese straws, 1 oz | 128 | |
Cherries | ||
raw sweet 1 cup with stems in cup | 80 | |
canned, red, sour, pitted 1 cup | 230 | |
marashino 2 average, bottled | 20 | |
Chestnuts, fresh 2 large | 29 | |
dried, shelled, 1/2 cup | 190 | |
Chicken, cooked | ||
broiled, 3 oz. flesh only | 115 | |
fried, 1/2 breast | 155 | |
fried, drumstick | 90 | |
canned, boneless 3 oz | 170 | |
à la king, 1/2 cup | 235 | |
pie 8 oz from frozen | 495 | |
stew 4 oz. canned | 94 | |
Chop suey, canned with meat 4 oz. | 72 | |
Chow mien canned, chicken without noodles | 43 | |
Clams | ||
raw meat only 3 oz | 65 | |
canned, meat and liquid 3 oz | 45 | |
fried 5, | 125 | |
steamed, with butter, 12 | 300 | |
Cocoa mix, powder, 2 heaped tspns | 50 | |
Coconut, fresh, 1/2 cup shredded | 170 | |
fresh, 2 squares x 1/2" | 156 | |
dried, 1/2 cup sweetened | 170 | |
Coconut milk,1/2 cup | 27 | |
Cod 4 oz broiled with butter | 195 | |
Coffee 1 cup instant plain | 3 | |
Coffee 1 cup prepared plain | 2 | |
Cookies, 1 butter,2" diam. | 41 | |
1 chocolate 2" dia. | 49 | |
1 chocolate chip "" | 60 | |
1 cream sandwich "" | 50 | |
1 fig newton | 60 | |
1 ginger snap | 32 | |
1 graham cracker | 18 | |
1 lemon snap | 17 | |
1 Lorna Doone | 38 | |
1 mallomar | 60 | |
1 macaroon | 85 | |
1 oatmeal | 61 | |
1 peanut | 34 | |
1 social tea | 21 | |
1 sugar wafer | 18 | |
1 vanilla wafer | 14 | |
1 waffle creme | 48 | |
Corn 1 ear boiled drained,on cob | 70 | |
1/2 cup, boiled, drained, kernels | 69 | |
1/2 cup, canned cream style | 95 | |
1/2 cup, canned whole kernels | 70 | |
1/2 cup frozen, with butter sauce | 100 | |
Corn fritter 1 | 95 | |
Cornstarch 1 T | 29 | |
Cowpeas, canned, 1/2 cup with liquid | 71 | |
Crabmeat, 4 oz | 120 | |
Crabapples 1 average | 30 | |
Crackermeal 1 T | 45 | |
Crackers Ritz 1 | 17 | |
Saltines 1 | 15 | |
soda 1 | 25 | |
triangle thins 1 | 17 | |
triscuits 1 | 22 | |
zwieback 1 | 30 | |
Cranberries fresh 1/2 Lb. | 100 | |
juice, cocktail 8 oz. | 165 | |
sauce, jellied canned 4 oz. | 185 | |
sauce, whole canned 4 oz. | 195 | |
Cream light or table 1T | 31 | |
half and half 1T | 20 | |
heavy 1T | 51 | |
sour, 1T | 30 | |
whipped, 1T | 25 | |
Crisco (cooking fat) 1T | 108 | |
Cucumber, 1 med. raw, pared | 30 | |
D | ||
Dandelion greens, raw, 1/4 Lb. | 50 | |
Dates, natural, dry 1 | 20 | |
Doughnuts, 1 cake-type | 130 | |
Doughnuts, 1 jelly | 174 | |
Duck, 4 oz. lean meat only, roasted | 350 | |
E | ||
Eggs: | ||
1 whole large raw | 80 | |
1 whole fried medium | 110 | |
1 omelette, plain | 110 | |
1 cheese omelette, 2 eggs | 300 | |
1 Spanish omelette, 2 eggs | 335 |
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