Hugs,phyllis 05/06/33 www.women70andover.com
Empty
calories This is a great chart to
have. I encourage this website
also. Please visit it.
Hugs,
phyllis 05/06/1933 www.women70andover.com
How do I count the empty calories I eat?
The chart provides a quick guide to the number of empty calories in some common foods. It is
very easy to exceed your empty calorie allowance, even when making careful food choices. Fats
are concentrated sources of calories. Even small amounts of foods high in solid fats will use up the
empty calorie allowance quickly.
How do I count the empty calories I eat?
The chart provides a quick guide to the number of empty calories in some common foods. It is
very easy to exceed your empty calorie allowance, even when making careful food choices. Fats
are concentrated sources of calories. Even small amounts of foods high in solid fats will use up the
empty calorie allowance quickly.
|
Food
|
Amount
|
Estimated
Total Calories |
Estimated Empty
Calories
(calories from solid fats and added sugars) |
|||
|
|
||||||
|
DAIRY GROUP
|
||||||
|
|
||||||
|
Fat-free milk (skim)
|
1 cup
|
83
|
0
|
|||
|
|
||||||
|
1% milk (low fat)
|
1 cup
|
102
|
18
|
|||
|
|
||||||
|
2% milk (reduced fat)
|
1 cup
|
122
|
37
|
|||
|
|
||||||
|
Whole milk
|
1 cup
|
149
|
63
|
|||
|
|
||||||
|
Low-fat chocolate milk
|
1 cup
|
158
|
64
|
|||
|
|
||||||
|
Cheddar cheese
|
1 ½ ounces
|
172
|
113
|
|||
|
|
||||||
|
Nonfat mozzarella cheese
|
1 ½ ounces
|
59
|
0
|
|||
|
|
||||||
|
Whole milk mozzarella cheese
|
1 ½ ounces
|
128
|
76
|
|||
|
|
||||||
|
Fruit flavored low-fat yogurt
|
1 cup (8 fl oz.)
|
250
|
152
|
|||
|
|
||||||
|
Frozen yogurt
|
1 cup
|
224
|
119
|
|||
|
|
||||||
|
Ice cream, vanilla
|
1 cup
|
275
|
210
|
|||
|
|
||||||
|
Cheese sauce
|
¼ cup
|
120
|
64
|
|||
|
|
||||||
|
Food
|
Amount
|
Estimated
Total Calories |
Estimated
Empty Calories |
|||
|
PROTEIN FOODS GROUP
|
||||||
|
|
||||||
|
Extra lean ground beef, 95% lean
|
3 oz., cooked
|
146
|
0
|
|||
|
|
||||||
|
Regular ground beef, 80% lean
|
3 oz., cooked
|
229
|
64
|
|||
|
|
||||||
|
Turkey roll, light meat
|
3 slices (1 oz. each)
|
165
|
0
|
|||
|
|
||||||
|
Roasted chicken breast (skinless)
|
3 oz., cooked
|
138
|
0
|
|||
|
|
||||||
|
Roasted chicken thigh with skin
|
3 oz., cooked
|
209
|
47
|
|||
|
|
||||||
|
Fried chicken with skin & batter
|
3 medium wings
|
478
|
382
|
|||
|
|
||||||
|
Beef sausage, pre-cooked
|
3 oz., cooked
|
345
|
172
|
|||
|
|
||||||
|
Pork sausage
|
2 patties (2 oz.)
|
204
|
96
|
|||
|
|
||||||
|
Beef bologna
|
3 slices (1 oz. each)
|
261
|
150
|
|||
|
|
||||||
|
Food
|
Amount
|
Estimated
Total Calories |
Estimated
Empty Calories |
|||
|
GRAINS GROUP
|
||||||
|
|
||||||
|
Whole wheat bread
|
1 slice (1 oz.)
|
69
|
0
|
|||
|
|
||||||
|
White bread
|
1 slice (1 oz.)
|
69
|
0
|
|||
|
|
||||||
|
English muffin
|
1 muffin
|
132
|
0
|
|||
|
|
||||||
|
Blueberry muffin
|
1 small muffin (2 oz.)
|
259
|
69
|
|||
|
|
||||||
|
Croissant
|
1 medium (2 oz.)
|
231
|
111
|
|||
|
Biscuit, plain
|
1 medium
(2.5" diameter) |
186
|
71
|
|||
|
Cornbread
|
1 piece
(2 ½" x 2 ½" x 1 ¼") |
167
|
52
|
|||
|
Corn flakes cereal
|
1 cup
|
90
|
8
|
|||
|
Frosted corn flakes cereal
|
1 cup
|
147
|
56
|
|||
|
|
||||||
|
|
||||||
|
Graham crackers
|
2 large pieces
|
118
|
54
|
|||
|
|
||||||
|
Whole wheat crackers
|
5 crackers
|
85
|
25
|
|||
|
|
||||||
|
Round snack crackers
|
7 crackers
|
106
|
42
|
|||
|
|
||||||
|
Chocolate chip cookies
|
2 large
|
161
|
109
|
|||
|
|
||||||
|
Chocolate cake
|
1 slice of two-layer cake
|
408
|
315
|
|||
|
|
||||||
|
Glazed doughnut, yeast type
|
1 medium, 3 ¾" diameter
|
255
|
170
|
|||
|
|
||||||
|
Cinnamon sweet roll
|
1 medium roll
|
223
|
137
|
|||
|
|
||||||
|
Food
|
Amount
|
Estimated
Total Calories |
Estimated
Empty Calories |
|||
|
VEGETABLE GROUP
|
||||||
|
|
||||||
|
Baked potato
|
1 medium
|
159
|
0
|
|||
|
French fries
|
1 medium order
|
431
|
185
|
|||
|
|
||||||
|
Onion rings
|
1 order (8 to 9 rings)
|
275
|
160
|
|||
|
|
||||||
|
Food
|
Amount
|
Estimated
Total Calories |
Estimated
Empty Calories |
|||
|
FRUIT GROUP
|
||||||
|
|
||||||
|
Unsweetened applesauce
|
i cup
|
105
|
0
|
|||
|
Sweetened applesauce
|
1 cup
|
173
|
68
|
|||
|
Food
|
Amount
|
Estimated
Total Calories |
Estimated
Empty Calories |
|||
|
OTHER
|
||||||
|
|
||||||
|
Pepperoni pizza
|
1 slice of a 14" pizza, regular crust
|
340
|
139
|
|||
|
Regular soda
|
1 can (12 fluid oz.)
|
136
|
136
|
|||
|
|
||||||
|
Regular soda
|
1 bottle (19.9 fluid oz.)
|
192
|
192
|
|||
|
|
||||||
|
Fruit-flavored drink
|
1 cup
|
128
|
128
|
|||
|
|
||||||
|
Butter
|
1 teaspoon
|
36
|
33
|
|||
|
|
||||||
|
Stick margarine
|
1 teaspoon
|
36
|
32
|
|||
|
|
||||||
|
Cream cheese
|
1 Tablespoon
|
41
|
36
|
|||
|
|
||||||
|
Heavy (whipping) cream
|
1 Tablespoon
|
51
|
45
|
|||
|
|
||||||
|
Frozen whipped topping (non dairy)
|
¼ cup
|
60
|
55
|
|||
|
|
||||||
|
Table wine
|
1 glass (5 fluid oz.)
|
121
|
121*
|
|||
|
|
||||||
|
Beer (regular)
|
1 can ( 12 fluid oz.)
|
155
|
155*
|
|||
|
|
||||||
|
Beer (light)
|
1 can (12 fluid oz.)
|
104
|
104*
|
|||
|
|
||||||
|
Distilled spirits (80 proof)
|
1 standard drink
(1 ½ fluid oz.) |
96
|
96*
|
|||
|
|
||||||
* Calories from alcohol are
not from solid fats or added sugars, but they count against your limit for
empty
calories ― calories from solid fats and added sugars.
The calories per serving are listed on the Nutrition Facts label on food packages. Be sure to compare the
stated serving size to the amount actually eaten. If you eat twice the stated serving size, you will have twice
the calories.
calories ― calories from solid fats and added sugars.
The calories per serving are listed on the Nutrition Facts label on food packages. Be sure to compare the
stated serving size to the amount actually eaten. If you eat twice the stated serving size, you will have twice
the calories.
Key Consumer Messages:
● Enjoy your food, but eat less.
● Avoid oversized portions.
● Drink water instead of sugary drinks.
● Enjoy your food, but eat less.
● Avoid oversized portions.
● Drink water instead of sugary drinks.
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