Caloric Density of Foods



Sources 
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Lists on page 2: alcoholic beverages, breads, cakes, cookies, candies, pies, energy/protein bars

A general list (source: Jeff Novick & others)


Foods......................................................................................................Calories/gram Water................................................................................................................0 Vegetables.......................................................................................................0.15-0.45
Fruit...................................................................................................................0.3-0.9
Potatos, Pasta, Rice, Barley, Yams, Corn, Hot cereals..............................0.7-1.4
Beans, Peas, Lentils (cooked)......................................................................0.70-1.7
meats/egg........................................................................................................1.0-5.0
Breads, Bagels, Fat Free Muffins, Dried Fruit.............................................2.0-3.0
Sugars (table sugar, corn syrup, honey, maple syrup)................................2.6-4.0
Dry Cereals, Baked Chips, fat free crackers, pretzels, popcorn...............3.3-4.0
Nuts/Seeds......................................................................................................5.3-7.0
Oils....................................................................................................................9.00

Lists of specific food categories:




A more detailed general list (composed from various sources):

Food....................................................................................Calories/gram
Water.............................................................................................0
Cucumber.....................................................................................0.14
Celery............................................................................................0.175
Tomato..........................................................................................0.175-0.23
Lettuce (raw).................................................................................0.2
Spinach.........................................................................................0.245
Green Cabbage...........................................................................0.245
Peppers........................................................................................0.25
Kale...............................................................................................0.28
Water Melon.................................................................................0.28
Broccoli (cooked)....................................................................... 0.3
Cantaloupe (raw).........................................................................0.3
Red peppers................................................................................0.315
Red cabbage...............................................................................0.315
Eggplant.......................................................................................0.35
Squash.........................................................................................0.35
Brussels Sprouts.........................................................................0.35
Onion............................................................................................0.385
Carrots (raw)................................................................................0.4
Strawberries................................................................................0.43
Beef broth.....................................................................................0.45
Oranges........................................................................................0.46
Pineapple.....................................................................................0.49
Soy Milk........................................................................................0.5
Soda/Juice....................................................................................0.5
Apples (raw, with skin ) ..............................................................0.52
artichoke.......................................................................................0.45-0.52
Blueberries...................................................................................0.55
Pear...............................................................................................0.56
Grapes..........................................................................................0.67
Tofu................................................................................................0.7
oatmeal (cooked).........................................................................0.71
Peas and other legumes.............................................................0.77
Corn...............................................................................................0.82
Wine...............................................................................................0.83
Banana...........................................................................................0.86
Sweet potato,  (cooked)...............................................................0.90
Potatoes, baked (with skin).........................................................0.97
Grapes............................................................................................1
Whole milk......................................................................................1
Beans (boiled)................................................................................1
Brown rice (cooked)......................................................................1.1
Tuna................................................................................................1.1
lobster.............................................................................................1.125
Yams...............................................................................................1.155
Yams...............................................................................................1.155
King crab........................................................................................1.15
Cod..................................................................................................1.2
Halibut, poached............................................................................1.3
Whole wheat pasta........................................................................1.4
lentils...............................................................................................1.5
shrimp.............................................................................................1.575
olives...............................................................................................1.67
spagghetti.......................................................................................1.7
avocados.........................................................................................1.83
Whole wheat bread.........................................................................2
Chicken ............................................................................................2
Egg....................................................................................................2
B.L.T. chopped salad (subway)......................................................2.0
Salmon..............................................................................................2.025
Tuna..................................................................................................2.075
Egg McMuffin®................................................................................2.2
Dried apricots..................................................................................2.4
High fructose corn syrup.................................................................2.75
Dates................................................................................................2.8
Bagel................................................................................................2.9
White bread ....................................................................................3
Shrimp (breaded/fried)...................................................................3
Raisins..............................................................................................3
Salad dressing.................................................................................3
Corn lakes........................................................................................3.5
cream................................................................................................3.5
Donuts..............................................................................................3.5
sausage............................................................................................3.5
McDonald’s hamburger patty.........................................................3.5
Cheerios...........................................................................................3.6
Table sugar......................................................................................3.78
Hard candy.......................................................................................4
Cheese.............................................................................................4
Pretzels.............................................................................................4
Baked Lay's®..................................................................................4.1
crackers...........................................................................................4.4
cookies.............................................................................................4.6
granola bar.......................................................................................4.7
tortilla chips......................................................................................4.8
Chocolate..........................................................................................5
Pork...................................................................................................5
blue cheese dressing......................................................................4.84-5.6
Bacon................................................................................................5.7
Cheetos.............................................................................................5.95
cashews.............................................................................................6
peanuts .............................................................................................6
Margarine..........................................................................................7
Butter..................................................................................................7
walnuts...............................................................................................7
Oil (olive, canola, soybean, etc).......................................................9
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Cereals (dry)

Food...........................................................................................................Calories/gram
fiber one...............................................................................................................2.0
fiber one, honey squares....................................................................................2.34
fiber one, chocolate squares..............................................................................2.53
all bran original (Kellog's)....................................................................................2.6
Fiber one 80 calories honey squares.................................................................2.7
go lean (kashi)......................................................................................................2.8
total raisin bran.....................................................................................................3.0
raisin bran (kellog's).............................................................................................3.1
Fiber one bran clusters........................................................................................3.1
bran flakes (post)..................................................................................................3.2
Fiber one honey clusters.....................................................................................3.3
oatmeal, multigrain (quaker) (dry)......................................................................3.3
quaker crunchy bran............................................................................................3.3
Total.......................................................................................................................3.3
wheat hex..............................................................................................................3.4
Fiber one nutty clusters & almonds....................................................................3.5
grape nuts.............................................................................................................3.5
cheerios.................................................................................................................3.6
Fiber one caramel delight....................................................................................3.6
kellog's corn flakes...............................................................................................3.6
frosted flakes........................................................................................................3.7
raisin nut brain......................................................................................................3.7
kix...........................................................................................................................3.7
count chocula........................................................................................................3.7
chocolate cheerios...............................................................................................3.7
rice chex................................................................................................................3.7
cocoa puffs............................................................................................................3.7
wheaties................................................................................................................3.7
cream of wheat (dry)............................................................................................3.7
cream of rice (dry)................................................................................................3.7
golden grahms......................................................................................................3.7
grape nuts flakes..................................................................................................3.8
trix...........................................................................................................................3.8
cookie crisp...........................................................................................................3.8
rice crispies...........................................................................................................3.8
multi grain cheerios..............................................................................................3.8
puffed rice (quaker)..............................................................................................3.8
honey smacks.......................................................................................................3.8
corn pops..............................................................................................................3.9
honey nut cheerios...............................................................................................3.9
golden grams........................................................................................................3.9
alpha bits...............................................................................................................3.9
captain crunch......................................................................................................4.0
cocoa pebble.......................................................................................................4.0
Fiber one protein cranberry almond..................................................................4.0
fruity pebbles.......................................................................................................4.0
Fiber one protein maple brown sugar..............................................................4.0
lucky charms........................................................................................................4.1
reese's puffs........................................................................................................4.1
cinnamon toast crunch.......................................................................................4.2
granola w/ almonds (quaker sun country).........................................................4.7


Salads (commercial salad's exclude dressings unless specified)

Food...............................................................................................................................Calories/gram
Premium Bacon Ranch Salad (without chicken) (McDonald's)............................................0.63
Cranberry Apple Walnut Grilled Chicken Salad  (Carls' Jr)..................................................0.81
Tuna chopped salad (subway).................................................................................................0.86
Apple Pecan Chicken Salad (wendy's)...................................................................................0.99
McDonalds Premium Bacon Ranch Salad with Crispy Chicken..........................................1.2
Premium Southwest Salad with Crispy Chicken.....................................................................1.3
Spicy Chicken Caesar Salad (Wendy's)..................................................................................1.36
Deluxe Taco Salad (Chicken)....................................................................................................1.47
Side Caesar Salad and dressing (burger king).......................................................................1.5
Deluxe Taco Salad (Beef) (del taco).........................................................................................1.52
Fiesta taco salad-chicken (taco bell).........................................................................................1.6
Chicken Caesar Garden Fresh Salad with TENDER CRISP and dressing (burger king)...1.7
B.L.T. chopped salad (subway)....................................................................................................2.0



Salad Dressing/toppings (examples given; varies by brand)

Food.............................................................................................................Calories/gram
vinegar, distilled.......................................................................................................0.18
italian, fat free...........................................................................................................0.47
balsamic vinagrette, low fat.....................................................................................0.61
miracle whip, nonfat.................................................................................................0.84
ranch, fat free............................................................................................................1.2
ceasar, fat free.........................................................................................................1.31
thousand island, fat free..........................................................................................1.32
Red Wine Vinaigrette (subway).............................................................................1.42
ranch, light................................................................................................................1.6-2
honey mustard, fat free.............................................................................................1.69
thousand island, reduced fat...................................................................................2.0

asian sesame dressing...........................................................................................2.1
balsalmic vinagrette.................................................................................................2.8 (varies)

noodle strings...........................................................................................................3.4

russian dressing.......................................................................................................3.6
parmesan cheese topping, fat free........................................................................3.7
House Dressing  (Carl's Jr.)....................................................................................3.9
poppy seed, creamy................................................................................................3.99
croutons.....................................................................................................................4.07
parmesan cheese.....................................................................................................4.15
Ranch.........................................................................................................................4.2
Thousand island........................................................................................................4.2
sesame seed dressing............................................................................................4.4
french dressing.........................................................................................................4.5
honey mustard..........................................................................................................4.64
bacon, fried...............................................................................................................4.76
roquefort cheese......................................................................................................4.84
blue cheese dressing..............................................................................................4.84-5.6
almonds.....................................................................................................................5.98
mayo..........................................................................................................................6.8
oil................................................................................................................................9.0

Fast food
Food.......................................................................................................................Calories/gram

veggie delite sandwich (subway) (wheat bread, veggies only)....................................1.4
oven roast turkey sandwich (subway) (wheat bread, veggies, meat only)..................1.4
Turkey burger (Carl's Jr.)..................................................................................................1.8
Spicy Grilled Chicken Burrito (del taco)..........................................................................1.8
7-layer burrito (taco bell)...................................................................................................1.9
B.L.T. (subway) (wheat bread, veggies, meat only)......................................................2.1
Spicy chicken sandwich (Wendy's)..................................................................................2.1
Tun sandwich (subway) (wheat bread, veggies, meat only)..........................................2.1
Classic single hamburger w/o cheese (Wendy's)..........................................................2.13
Egg McMuffin®..................................................................................................................2.2
flatbread chicken taco (del taco)......................................................................................2.2
chalupa supreme-chicken.................................................................................................2.3
Whopper (no cheese or mayo)........................................................................................2.3
The original 6 dollar burger (Carl's Jr.)............................................................................2.3
Grande Scrambler (Bacon) (del taco).............................................................................2.3
taco bell original taco........................................................................................................2.3
Famous star with cheese (Carl's Jr.)...............................................................................2.4
Hamburger (McDonald's)..................................................................................................2.5
Big Mac...............................................................................................................................2.6
French fries (burger king)..................................................................................................2.6
Fish and chips (Carl's Jr.).................................................................................................2.6
Barbecue Rib Patty sandwich (subaway) (wheat bread, veggies, meat only)............2.6
Double Del Cheeseburger® (del taco)...........................................................................2.7
Nachos (del taco)..............................................................................................................2.7
pepperoni pizza(domino's)..............................................................................................2.73
chicken strips (popeyes)..................................................................................................2.71
crispy chicken strips (KFC)..............................................................................................2.74
cheesy gordita crunch.......................................................................................................2.8
Chicken McNuggets..........................................................................................................2.9
hash browns (burger king)................................................................................................3.0
mozzarella sticks (burger king)........................................................................................3.2
chicken nuggets (Wendy's)..............................................................................................3.2
cheese quesadilla (taco bell)...........................................................................................3.4
Made from scratch biscuit (Carl's Jr)..............................................................................3.5
Onion rings (Carl's Jr.)......................................................................................................4.1

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Beverages (note values deflated due to high water content- "Don't drink your calories")

Food.......................................................................................................Calories/gram
water....................................................................................................................0
club soda.............................................................................................................0
diet soda..............................................................................................................0
unsweetened ice tea..........................................................................................0
coffee (black, no sugar).....................................................................................0
Hi-C® Fruit Punch..............................................................................................0.33
​ginger ale............................................................................................................0.34
skim milk.............................................................................................................0.40
lemonade............................................................................................................0.40
carrot juice..........................................................................................................0.40
Dr. Pepper..........................................................................................................0.41
root beer..............................................................................................................0.41
soymilk, vanilla (Silk)..........................................................................................0.41
grape soda..........................................................................................................0.43
Sierra mist...........................................................................................................0.44
Pepsi....................................................................................................................0.44
cranberry juice.....................................................................................................0.47
Minute Maid® Orange Juice...............................................................................0.50
cream soda...........................................................................................................0.51
lemonade..............................................................................................................0.52
soymilk, chocolate................................................................................................0.63
1% chocolate milk................................................................................................0.71
Hot Prima Java Coffee (del taco).......................................................................0.73
wine........................................................................................................................0.83
coke........................................................................................................................0.83
Dr. Pepper.............................................................................................................0.83
Sprite......................................................................................................................0.83
egg nog...................................................................................................................0.88-0.95
milk shake (average)............................................................................................1.65

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Sauces/toppings/condiments

Food..............................................................................................................Calories/gram
salt.................................................................................................................................0
vinegar, distilled...........................................................................................................0.18
salsa..............................................................................................................................0.24-0.29
pizza sauce...................................................................................................................0.37-0.54
horseradish topping.....................................................................................................0.48
mustard..........................................................................................................................0.5
red taco sauce (Pace)..................................................................................................0.5
chick gravy (Campbell).................................................................................................0.6
pasta marinara sauce (Prego).....................................................................................0.69-1.04
sour cream, fat free ......................................................................................................0.74
miracle whip, nonfat......................................................................................................0.84
pickle relish....................................................................................................................0.91
cream cheese, fat free..................................................................................................1.05
sweet relish....................................................................................................................1.3
ketchup...........................................................................................................................1.4
reduced fat sour cream................................................................................................1.4
guacamole.....................................................................................................................1.7
barbeque sauce............................................................................................................1.7​
hummus..........................................................................................................................1.77
plum sauce.....................................................................................................................1.84
cream cheese................................................................................................................2.01
caviar..............................................................................................................................2.64
Adobo fresco.................................................................................................................2.71
chocolate syrup..............................................................................................................2.79
light mayonnaise............................................................................................................3.3
light margarine-like spread (smart balance)..............................................................3.37
gravy (dry mix)...............................................................................................................3.69
chipotle...........................................................................................................................4.4
honey mustard................................................................................................................4.5
Ranch sauce...................................................................................................................4.7
butter, light.......................................................................................................................5.1
peanut butter...................................................................................................................5.2-6.5
Tartar sauce....................................................................................................................5.2
mayonnaise.....................................................................................................................7.1
margarine........................................................................................................................7.2-7.3
oil......................................................................................................................................9.0

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Chips

Food..............................................................................................................Calories/gram
Baked Lay's®.............................................................................................................4.1
Baked Lay's®** Sour Cream and onion.................................................................4.27
potato chips, BBQ.....................................................................................................4.85
Lays® Classic............................................................................................................4.9
Sunchips Harvest Cheddar.......................................................................................4.9
Doritos Nacho.............................................................................................................5.0
corn chips....................................................................................................................5.1

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Soup

Food...........................................................................................................Calories/gram
chicken broth (Campbell's)................................................................................0.16
vegetable beef (subway).....................................................................................0.35
beefy mushroom soup (Campbell's)..................................................................0.40
chicken noodle soup (Campbell's).....................................................................0.48
chicken and dumplings (Campbell's).................................................................0.56
98% fat free cream of broccoli soup (Campbell's)............................................0.56
beef noodle soup (Campbell's)...........................................................................0.56
chicken vegetable soup (Campbell's)................................................................0.63
Creamy Broccoli & Cheese (subway)................................................................0.63
minstrone soup (Campbell's)..............................................................................0.71
vegetable and barley soup (Campbell's)............................................................0.71
broccoli soup (Campbell's)..................................................................................0.81
cheddar cheese soup (Campbell's)....................................................................0.84
tomato soup with noodle (Campbell's)...............................................................1.12
white bean w/ bacon (Campbell's)......................................................................1.25
Beef Chili soup (subway).....................................................................................1.37

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Meats

Food............................................................................................Calories/gram
oyster, raw..............................................................................................0.51
tofu, soft..................................................................................................0.61
cod, raw..................................................................................................0.69
scallop, raw............................................................................................0.69
tofu, firm.................................................................................................0.70
shrimp, raw............................................................................................0.71
hot dog, fat free (oscar meyer)............................................................0.73
turkey breast, fat free (louis rich).........................................................0.74
chicken breast, fat free.........................................................................0.79
​octopus, raw..........................................................................................0.82
crab, raw................................................................................................0.86-0.9
clam, raw................................................................................................0.86
lobster, cooked......................................................................................0.89
​snapper, raw..........................................................................................1.0
​hallibut, cooked ....................................................................................1.11
turkey, skinless, raw..............................................................................1.12-1.1
​tuna, canned in water............................................................................1.16
salmon, smoked....................................................................................1.17
chicken, skinless, raw...........................................................................1.19
turkey (thigh meat)................................................................................1.26
Snapper, cooked..................................................................................1.28
turkey pastrami.....................................................................................1.39
cornish game hens, skinless, roasted................................................1.34
​salmon, raw...........................................................................................1.42
bison, cooked........................................................................................1.43
chicken, breast meat, skinless, BBQ..................................................1.44
Yellowtail, raw........................................................................................1.46
bass, cooked.........................................................................................1.46
trout, cooked.........................................................................................1.50
gardenburger, original (vegetarian)....................................................1.55
turkey, skinless, roasted.......................................................................1.6
carp, cooked..........................................................................................1.62
salmon, cooked.....................................................................................1.62
eel, raw...................................................................................................1.84
bacon, canadian, grilled.......................................................................1.85
​tuna, canned in oil.................................................................................1.86
turkey, with skin, roasted......................................................................1.9
​spam, light.............................................................................................1.91
herring, raw...........................................................................................1.95
oyster, breaded/fried............................................................................1.99
duck, skinless, roasted.........................................................................2.0
bologna, beef, light (oscar meyer).......................................................2.0
​clam, breaded/fried...............................................................................2.02
​scallop, breaded/fried...........................................................................2.16
chicken, fried, with skin.........................................................................2.2
eel, cooked.............................................................................................2.36
ham..........................................................................................................2.39-2.73
shrimp, breaded/fried............................................................................2.42
​pork loin (roast).......................................................................................2.48
​lamb, cooked..........................................................................................2.56
salami (beef)...........................................................................................2.61
mackerel, cooked...................................................................................2.62
​crab cake.................................................................................................2.66
​tofu, fried..................................................................................................2.71
fish sticks, fried.......................................................................................2.77
chicken, giblets, fried..............................................................................2.8
turkey patties, breaded, fried................................................................2.83
​pork, ground, cook..................................................................................2.97
bologna (beef and pork).........................................................................3.0
​spam.........................................................................................................3.1
bologna (beef) (oscar meyer)................................................................3.16
​egg, yolk...................................................................................................3.22
bratwurst, pork.........................................................................................3.3
​kielbasa....................................................................................................3.37
duck, with skin, roasted..........................................................................3.4
bratwurst, veal..........................................................................................3.41
blood sausage.........................................................................................3.79
beef jerky..................................................................................................4.1
bacon (raw)..............................................................................................4.17
chorizo (pork and beef)..........................................................................4.55
chicken skin, roasted..............................................................................4.6
​bacon, fried.............................................................................................4.76
​pork belly, raw.........................................................................................5.2

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Fruits/vegetables (raw)​

Food......................................................................................................Calories/gram
Cucumber.......................................................................................................0.14
butterbur..........................................................................................................0.14
Celery..............................................................................................................0.16-0.175
Radish.............................................................................................................0.175
Tomato............................................................................................................0.175-0.23
Endive..............................................................................................................0.175
Lettuce.............................................................................................................0.13-0.2
Asparagus.......................................................................................................0.21
Chard...............................................................................................................0.21
Turnips.............................................................................................................0.21
Pumpkin...........................................................................................................0.21-0.26
rhubarb.............................................................................................................0.21
asparagus........................................................................................................0.22
Spinach............................................................................................................0.245
Collard Green..................................................................................................0.245
Green Cabbage..............................................................................................0.245
Peppers...........................................................................................................0.20-0.25
Okra..................................................................................................................0.25
cauliflower........................................................................................................0.25
seaweed..........................................................................................................0.26-0.49
bamboo shoots...............................................................................................0.27
kidney beans...................................................................................................0.27
Kale..................................................................................................................0.28-0.49
Kohlrabi............................................................................................................0.28
Beet greens.....................................................................................................0.28
Water Melon....................................................................................................0.28
lemon................................................................................................................0.29​
lime....................................................................................................................0.3
Broccoli.............................................................................................................0.3
Cantaloupe.......................................................................................................0.3
Red peppers....................................................................................................0.315
Red cabbage...................................................................................................0.315
grapefruit..........................................................................................................0.32
Eggplant...........................................................................................................0.25-0.35
mushrooms......................................................................................................0.31-0.38
Squash.............................................................................................................0.27-0.35
Brussels Sprouts.............................................................................................0.35
honey dew........................................................................................................0.36
tangerines........................................................................................................0.37-0.61
Onion................................................................................................................0.385
Rutabaga.........................................................................................................0.385
peach................................................................................................................0.39
Carrots..............................................................................................................0.4
peas..................................................................................................................0.4-0.84
Strawberries.....................................................................................................0.43
blackberry.........................................................................................................0.43
beet...................................................................................................................0.43
brussel sprout...................................................................................................0.43
papaya..............................................................................................................0.43
nectarines.........................................................................................................0.44
plum...................................................................................................................0.46
Oranges............................................................................................................0.46-0.47
cranberries.......................................................................................................0.46
apricot...............................................................................................................0.48
Pineapple.........................................................................................................0.49-0.5
Raspberries......................................................................................................0.5
cherries..............................................................................................................0.5
boysenberries...................................................................................................0.5
apple..................................................................................................................0.52
artichoke............................................................................................................0.52
Blueberries........................................................................................................0.55-0.57
Pear...................................................................................................................0.56
mango................................................................................................................0.6
kiwi.....................................................................................................................0.61
lychis..................................................................................................................0.66
Grapes...............................................................................................................0.67
guava.................................................................................................................0.68
persimmon........................................................................................................0.7-1.27
figs.....................................................................................................................0.74
parsnips............................................................................................................0.75
Peas and other legumes.................................................................................0.77
Potatoes, raw (with skin) ................................................................................0.77
jujube.................................................................................................................0.79
ginger.................................................................................................................0.8
Corn...................................................................................................................0.82-0.8
pomegranate....................................................................................................0.83
Banana..............................................................................................................0.86
sweet potato, baked.........................................................................................0.90
passion fruit.......................................................................................................0.97
Potatoes, raw (with skin)..................................................................................0.97
lentil....................................................................................................................1.06
edamame..........................................................................................................1.10
lima beans........................................................................................................1.13
yam, raw...........................................................................................................1.18
plantains...........................................................................................................1.2
olives.................................................................................................................1.15-1.45
​soybean............................................................................................................1.47
garlic.................................................................................................................1.49
avocado............................................................................................................1.6
pinto beans.......................................................................................................1.7
tamarind............................................................................................................2.4
dates.................................................................................................................2.8
coconut.............................................................................................................3.54

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Refined wheat/starch/sugar (cereals listed separately)

Food...................................................................................Calories/gram

rice noodles, cooked...................................................................1.08
pasta, corn, cooked.....................................................................1.26
egg noodles..................................................................................1.38
macaroni, enriched, cooked (w/out cheese).............................1.58
spaghetti, cooked.........................................................................1.58
pancakes.......................................................................................1.94
tortilla..............................................................................................2.18-3.01
english muffin.................................................................................2.27
french toast....................................................................................2.29
focaccia bread (plain)..................................................................2.49
bagel, oat bran..............................................................................2.55
angel food cake............................................................................2.58
bread, multigrain..........................................................................2.65
pie, apple......................................................................................2.65
cornbread.....................................................................................2.66
bread, pita (whole wheat)...........................................................2.66
bread, wheat.................................................................................2.7
bread, italian.................................................................................2.71
bread, pita (white).........................................................................2.75
bagel, egg......................................................................................2.78
sponge cake..................................................................................2.9
waffles............................................................................................2.91
muffins............................................................................................2.95
banana bread................................................................................3.26
biscuit, buttermilk..........................................................................3.38
fruit leather.....................................................................................3.59-3.71
pretzel, hard...................................................................................3.62
chocolate cake...............................................................................3.71
danish.............................................................................................3.71-4.30
cookies, fortune.............................................................................3.7
popcorn..........................................................................................3.87 (high air content, so caloric density underestimates satiety per calorie)
toaster pastry ................................................................................3.91-4.12
granola bar (kashi golean)............................................................3.93
croissants.......................................................................................4.06
doughnuts, plain.............................................................................4.18
crackers, whole wheat...................................................................4.27
crackers, saltines............................................................................4.34
cookies, chocolate chip.................................................................4.46
animal cracker cookies.................................................................4.46
brownies..........................................................................................4.66
cookies, butter................................................................................4.67
granola bar......................................................................................4.7
vanilla wafers...................................................................................4.73
taco shell..........................................................................................4.74
cookies, sugar.................................................................................4.84
popcorn, cheese.............................................................................5.26

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dried fruit​

Food........................................................................................................Calories/gram

peach..................................................................................................................2.39
apricot.................................................................................................................2.4
apple...................................................................................................................2.4-3.4
prunes................................................................................................................2.4-3.4
figs......................................................................................................................2.5
pear.....................................................................................................................2.6
persimmon.........................................................................................................2.7
lychis...................................................................................................................2.7
raisin...................................................................................................................3.1
cranberries, dried, sweetened.........................................................................3.1
cherries, dried, sweetened..............................................................................3.3

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Frozen entrees

Food..................................................................................................Calories/gram
chicken fettuccine (kashi)............................................................................0.99
pasta pomodoro...........................................................................................1.0
chicken florentine (kashi).............................................................................1.0
three cheese penne (kashi).........................................................................1.18
lasagna...........................................................................................................1.3
macaroni & cheese.......................................................................................1.3
potsticker (pork and vegetable)...................................................................1.36
burrito, bean and cheese..............................................................................2.21
lean pockets, ham and cheddar...................................................................2.3
pizza, margherita (kashi)...............................................................................2.3
lean pockets, meatballs & mozzarella.........................................................2.4
hot pockets, ham and cheese......................................................................2.41
pizza mediterranean (kashi).........................................................................2.42
cheese pizza (digiorno)................................................................................2.47-2.56
pepperoni pizza (digiorno)...........................................................................2.47-2.65
taquitos, chicken...........................................................................................2.84

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nuts

Food....................................................................................................Calories/gram
ginkgo nuts.....................................................................................................1.82
chestnuts........................................................................................................1.96-2.24
pistachio..........................................................................................................5.62
peanut..............................................................................................................5.67
cashew............................................................................................................5.74
almonds..........................................................................................................5.98
walnut..............................................................................................................6.18
hazelnuts.........................................................................................................6.28
brazilnuts........................................................................................................6.56
pine nuts.........................................................................................................6.73
pecans............................................................................................................6.91
macadamia....................................................................................................7.18

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cheese

Food....................................................................................Calories/gram
cottage cheese, 1% milkfat........................................................0.72
cottage cheese, 2% milkfat........................................................0.86
cottage cheese, regular..............................................................0.98
american, nonfat.........................................................................1.26
swiss, nonfat................................................................................1.27
ricotta, skim milk.........................................................................1.38
mozzarella, nonfat......................................................................1.41
cheddar, nonfat..........................................................................1.57
ricotta, whole milk......................................................................1.74
mozzarella, skim milk.................................................................2.54
feta...............................................................................................2.64
muenster, lowfat.........................................................................2.71
mozzarella, whole milk..............................................................3.00
camembert.................................................................................3.00
velveeta.......................................................................................3.03
queso blanco..............................................................................3.1
lumberger...................................................................................3.27
american.....................................................................................3.31
brie..............................................................................................3.34
cheese, cream...........................................................................3.42
provolone....................................................................................3.51
blue.............................................................................................3.53
gouda..........................................................................................3.56
edam...........................................................................................3.57
monterey.....................................................................................3.73
roquefort.....................................................................................3.69
swiss............................................................................................3.8
romano........................................................................................3.87
cheshire.......................................................................................3.87
parmesan....................................................................................3.92-4.31
colby............................................................................................3.98
cheddar.......................................................................................4.03
goat cheese, hard......................................................................4.52

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Spices (dried spice values high but small amount used for flavor, so they are acceptable)

Food.................................................................................................Calories/gram
salt.................................................................................................................0
cilantro, raw..................................................................................................0.23
basil, fresh....................................................................................................0.3
chives, raw....................................................................................................0.3
parsley, fresh................................................................................................0.36
dill, fresh.......................................................................................................0.43
spearmint, fresh...........................................................................................0.44
horseradish..................................................................................................0.48
peppermint, fresh........................................................................................0.7
thyme, fresh.................................................................................................1.01
wasabi, raw.................................................................................................1.09
rosemary, fresh...........................................................................................1.31
basil, dried....................................................................................................2.3
cinnamon, ground........................................................................................2.47
pepper, black...............................................................................................2.52
cloves, ground..............................................................................................2.74
thyme............................................................................................................2.76
chili powder..................................................................................................2.82
paprika.........................................................................................................2.82
spearmint, dry.............................................................................................2.85
parsley, dried...............................................................................................2.92
dill seed........................................................................................................3.05
saffron..........................................................................................................3.1
cardamom...................................................................................................3.11
tumeric, ground...........................................................................................3.12
bay leaf, dry.................................................................................................3.13
peppers, freeze dried.................................................................................3.14
sage..............................................................................................................3.15
curry powder...............................................................................................3.25
rosemary......................................................................................................3.3
caraway seed..............................................................................................3.33
anise............................................................................................................3.37
onion powder..............................................................................................3.4
​cumin seed..................................................................................................3.75
mace, ground..............................................................................................4.75
nutmeg, ground...........................................................................................5.25
poppy seed.................................................................................................5.25

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Jewish foods


Food.................................................................................................Calories/gram
soup, chicken broth....................................................................................0.31
Borschtsch soup..........................................................................................0.37
mamaliga.....................................................................................................0.62
compote, fruit..............................................................................................0.65
figs................................................................................................................0.74
wine.............................................................................................................0.83
gefilte fish....................................................................................................0.84
kasha (roasted buckwheat).......................................................................0.92
cholent (chamin stew)...............................................................................1.06
potatokugel................................................................................................1.07
salmon,smoked.........................................................................................1.17
pierogi........................................................................................................1.85
cheeseblintz..............................................................................................1.92
bagel..........................................................................................................2.57
potatopancakes........................................................................................2.68
strudel,apple.............................................................................................2.74
challah........................................................................................................2.81
Teiglach.....................................................................................................3.24
falafel.........................................................................................................3.33
sufaniyot (jelly donut)................................................................................3.40
cream cheese...........................................................................................3.42
matzah......................................................................................................3.96
Hamantaschen.........................................................................................4.36
macaroons ...............................................................................................5.52


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