TABLE OF CALORIES
Reading edition
Take your calories in good, reliable, tasty, and health-building foods first. Expand cautiously.
DAIRY PRODUCTS
Average Serving Calories
Whole Milk 1 glass (8 oz.) 170
Skimmed Milk 1 glass 85
Buttermilk 1 glass 85
Cheese (American) 1 ounce 110
Cottage Cheese, creamed ½ cup 120
Cream Cheese 2 tablespoons 110
Cream (coffee) 2 tablespoons 60
Cream (heavy) 2 tablespoons 100
Cream (whipped) 2 tablespoons 50
Half-and-half ¼ cup 80
Butter 1 tablespoon 100
Ice Cream ⅙ quart 205
VEGETABLES (raw)
Lettuce ¼ head 10
Cabbage 1 cup 25
Celery 2 stalks 5
Carrots 1 medium 20
GREEN VEGETABLES (cooked)
Cabbage ½ cup 20
Greens ½ cup 25
Asparagus ½ cup 20
Green Beans ½ cup 15
Broccoli ½ cup 20
ROOT VEGETABLES (cooked)
Carrots ½ cup 20
Beets ½ cup 35
Potato (plain) 1 medium 100
Potatoes (scalloped) ½ cup 120
Potatoes (mashed) ½ cup 120
Sweet Potato 1 medium 180
OTHER VEGETABLES (cooked)
Tomato (fresh) 1 medium 25
Tomato Juice ½ cup 25
Peas ½ cup 65
Corn ½ cup 70
Onions ½ cup 40
Hubbard Squash ½ cup 50
SALADS
Cabbage (vinegar dressing) ½ cup 50
Cabbage (cream dressing) ½ cup 85
Banana-Nut (mayonnaise) ½ cup 260
Mixed Green (Fr. dressing) ½ cup 70
Combination (lemon juice) 1 medium 40
Perfection (no dressing) ½ cup 85
Potato (mayonnaise) ½ cup 185
Waldorf (mayonnaise) 3 hp. tbsp. 140
Dressing, French 1 tablespoon 60
Dressing, fruit 1 tablespoon 50
Dressing, mayonnaise 1 tablespoon 90
Dressing, boiled 1 tablespoon 30
FRUITS (fresh)
Apple 1 medium 75
Apple (baked, sweetened) 1 large 200
Apricots 5 medium 80
Banana 1 medium 90
Avocado ⅓ pear 165
Grapefruit ½ medium 75
Lemon Juice 1 tablespoon 5
Orange 1 medium 70
Orange Juice 1 cup 110
Peach 1 medium 50
Pear 1 medium 65
Pineapple ¾″ slice 45
Raspberries ½ cup 35
Prunes (dried) 4 large 100
Cantaloupe ½ of 5″ melon 50
FRUIT (canned)
Apricots 3 large halves 100
Cherries (Royal Ann) ½ cup 100
Fruit Cup ½ cup 90
Peaches 2 large halves 100
Pineapple 3½″ × ½″ 50
CREAMED DISHES
Creamed Eggs 1, ¼ cup sauce 175
Creamed Carrots ½ cup 70
Macaroni and Cheese ¾ cup 350
Cheese Souffle ¾ cup 150
MEAT, FISH, POULTRY, EGGS
Steak (broiled, gravy) 2″ × 3″ × ½″ 100
Lamb Chop 1 medium 130
Pork Chop (broiled, lean) 1 medium 200
Roast Beef 3¾″ × 3½″ × ¼″ 150
Meat Loaf (beef) 4″ × 2½″ × ½″ 150
Hamburger 1 medium 200
Beef Hash ¾ cup 200
Ham (boiled, lean) 5″ × 5″ × ⅛″ 115
Liver 4″ × 3″ × ½″ 100
Bacon 2-3 Slices 100
Lamb Stew 1 cup 390
Fish (steamed, broiled) 1 medium serv. 100
Salmon ⅓ cup 100
Chicken ¼ cup 100
Egg (soft-cooked, poached) 1 75
Egg (pan scrambled) 1 120
BREAD STUFFS AND CEREALS
Griddle Cakes 2 med. cakes 120
Waffle 1 medium 215
Biscuits 2 small 130
Bread l-ounce slice 75
Cooked Cereal ½ cup 70
Muffin 2¾″ diam. 135
Zwieback 3¼″ × 1¼″ × ½″ 35
Corn Bread 2″ × 2″ × 2″ 140
French Toast 4″ × 3¾″ × ½″ 150
Rye Wafer 1 small 20
Cracker (saltine) 2″ square 15
LENTILS AND NUTS
Limas (dried, cooked) ½ cup 140
Limas (fresh, cooked) ½ cup 75
Navy Beans (stewed) ½ cup 100
Baked Pork and Beans ½ cup 160
Peanut Butter 1 tablespoon 90
Peanuts 10 50
Pecans 6 50
Cashews 6-8 90
DESSERTS AND PASTRY
Baked Custard ½ cup 140
Rice Pudding ½ cup 165
Bread Pudding ½ cup 200
Chocolate Pudding ½ cup 220
Cornstarch Pudding ½ cup 140
Filled Cream Puff 1 medium 175
Sponge Cake 2¼″ × 2¾″ × 1½″ 100
Plain Cake 2″ × 2″ × 1″ 100
Layer Cake (iced) 2″ sector 400
Plain Cookies 2 medium 100
Doughnut 1, medium 135
Apple Pie ⅛, 9″ pie 230
Cherry Pie ⅛, 9″ pie 370
Coconut Custard Pie ⅛, 9″ pie 355
Custard Pie ⅛, 9″ pie 200
Mince Pie ⅛, 9″ pie 340
Lemon Meringue Pie ⅛, 9″ pie 340
Pumpkin Pie ⅛, 9″ pie 275
Cheese Cake 2½″ sector 275
SOUPS
Cream Soups 1 cup 200
Oyster Stew 1 cup 240
Bouillon ¾ cup 9
Split Pea ¾ cup 200
Clear Tomato ¾ cup 60
Vegetable (broth type) ¾ cup 55
SANDWICHES
Chicken Salad 1 245
Grilled Cheese (open) 1, 1 sl. bread 215
Egg Salad 1 280
Ham 1 280
Lettuce and Tomato 1 200
Peanut Butter 1 300
Swiss Cheese 1 270
MISCELLANEOUS
Fudge l¼″ × 1″ × ¾″ 100
Chocolate Sundae 1 medium 215
Ice Cream Soda Fountain size 260
Chocolate Almond Bar 1 small 130
Cocoa ¾ cup 180
Choc. Malted Milk Fountain size 500
Chop Suey 1 cup 400
Brown Gravy ¼ cup 100
Soft Drinks 1 bottle, 8 oz. 110
Sugar 1 tablespoon 50
Jams, Jellies 1 tablespoon 55
Pretzels 5 small sticks 20
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