It's very helpful to have a kitchen scale on hand. Learn your portions and always measure your food!
FRUITS
Peach (5.3oz) = 60 calories
Naval Orange (3 inch diameter, 6.5oz) = 86 calories
Plum = 35 calories
Honeydew Melon (1 cup, cubed) = 56 calories
Cantaloupe (1 cup, cubed) = 53 calories
Strawberries (1 cup) = 53 calories
Watermelon (1 cup, cubed) = 45 calories
Tomato = 26 calories
Apricot = 20 calories
Blackberry = 1 calorie
Clementine = 24 calories
Kiwi = 34 calories
Raspberry = 1 calorie
Cherry Tomato = 2 calories
Tangerine = 26 calories
Banana (6 inch) = 89 calories
Banana (7 inch) = 105 calories
Banana (8 inch) = 121 calories
Bananas (1 cup/150g, sliced) = 133 calories
Cranberries (1 cup, whole) = 46 calories
Lychee = 6 calories
Papaya = 67 calories
Passion Fruit = 17 calories
Pineapple (1 cup, chunks) = 82 calories
Small Apple (5.4oz) = 80 calories
Medium Apple (6.3oz) = 93 calories
Large Apple (8.1oz) = 120 calories
Grape = 3 calories
Pear = (1 cup, sliced) = 86 calories
VEGETABLES
Broccoli (4oz/113g) = 38 calories
Spaghetti Squash (1 cup) = 31 calories
Baby Carrot = 4 calories
Romaine Lettuce (1 cup) = 8 calories
Cucumber (1 cup) = 8 calories
Carrots (1 cup) = 52 calories
Artichoke = 67 calories
Celery (three 5-inch stalks) = 9 calories
Corn on the Cob (5in ear) = 70 calories
Cooked Corn (1 cup) = 140 calories
Green Beans, boiled (1 cup) = 31 calories
Green Bean, raw (4 inches long) = 2 calories
Kale (1 cup) = 40 calories
Mushrooms (1 cup, chopped) = 20 calories
Green Olives (10 large) = 45 calories
Raw Onion (1 cup) = 65 calories
Cooked Peas (1 cup) = 115 calories
Spinach, raw (1 cup) = 7 calories
Spinach, boiled (1 cup) = 41 calories
Zucchini (1 cup) = 22
Acorn Squash, baked = (1 cup, cubed) = 115 calories
Asparagus, boiled (1 cup) = 40 calories
Boiled Carrots (1 cup, sliced) = 55 calories
Cauliflower (1 cup, 0.5 inch pieces) = 27 calories
Celery (5 inch stalk) = 2 calories
Collard Greens, boiled (1 cup, chopped) = 49 calories
Edamame (0.5 cup) = 127 calories
Green Peppers (1 cup, chopped) = 30 calories
Red Peppers (1 cup, chopped) = 39 calories
White Sweet Corn, boiled on cob (6 inch ear) = 83 calories
Yellow Sweet Corn, boiled on cob (6 inch ear) = 74 calories
Turnips, boiled (1 cup, cubed) = 34 calories
Turnip Greens, boiled (1 cup, chopped) = 29 calories
Pumpkin, boiled (1 cup, mashed) = 49 calories
Okra, boiled (1 cup, sliced) = 35 calories
DAIRY
Egg = 75 calories
Cheddar Cheese (1 slice) = 113 calories
Provolone Cheese (1 slice) = 98 calories
American Cheese (1 slice) = 104 calories
Swiss Cheese (1 slice) =106 calories
1% milk (8oz) = 104
2% Milk (8oz) = 122 calories
Chobani Greek Yogurt, plain (5.3oz) = 90 calories
PROTEIN
Tofu (1/2 cup) = 95 calories
PB2 (2 tbsp) = 45 calories
