Weight Loss means Reducing Calories
- Forget fad diets, diet pills and other diet gimmicks.
- Forget high protein or very low-calorie diets.
- Healthy sustained weight loss is only possible when we eat
- a balanced diet and reduce our food calories until they are
- lower than our energy requirements.
Best & Worst Calorie Tables
For healthy weight control – Best and Worst calorie tables help you to reduce calories and
achieve healthy weight loss without dieting.
Calorie Tables
Calorie tables showing high and low-calorie options for the following food groups
Breads, Rolls, Muffins
Best Calorie Choices For easier weight loss
| TYPE Stone ground whole wheat bread Deli Rye bread Whole wheat pita Plain Bagel Flour tortilla English Muffin | PORTION 1 slice (1 oz) 1 slice (1 oz) 1 large pita 1 bagel 3″ diameter 1 tortilla 8″ diameter 1 muffin | CALORIES 70 70 146 64 130 150 | FAT 1g 1g 1.5g 0.8g 3g 1g |
Worst Calorie Choices For difficult weight loss
| TYPE Croissant Corn Muffin Garlic Bread Soft Pretzel Chorizo Bread Corn Bread | PORTION 1 (3oz) 1 (5oz) 1 slice 1 (6 oz) 1 slice 1 square 4″x4″ | CALORIES 320 440 303 470 345 280 | FAT 18g 8g 16g 13g 21g 11g |
Example
By choosing an English muffin for breakfast instead of a croissant (twice a week), you can reduce your annual calorie intake by 17,680 calories. (The equivalent of 5 pounds in weight.)
Remember
Weight loss and dieting doesn’t mean eating less – just different.
Best and Worst Calorie Choices for Cereals
Best Calorie Choices For easier weight loss
| TYPE Pure Bran Wheaten Biscuits Shredded Wheat Oatbran with raisins Oatmeal, uncooked Farina, uncooked Cream of Wheat | PORTION 1/2 cup 2 biscuits 2 biscuits 2 oz 1/2 cup 4 tbsp 4 tbsp | CALORIES 120 120 160 180 155 160 170 | FAT 0.5g 2.5g 2g 1g 2.5g 0.3g 1g |
Worst Calorie Choices For difficult weight loss
- There are very few high calorie cereals. Generally, cereal is a relatively low calorie option.
- However, the type of milk you add to your cereal WILL make a difference. (see below)
- The healthiest cereals are wholegrain, bran or fiber-fortified varieties.
- Sugar-coated or candy-coated varieties are less healthy and best avoided.
Milk
1 Cup of whole fat milk contains 8 grams fat and 150 calories.
1 Cup of skimmed milk contains almost zero fat and 90 calories.
So by switching to skimmed milk, 7 days a week, you can reduce your annual calorie intake by 21,900 calories. (The equivalent of 6.25 pounds in weight.)
Remember
Weight loss and dieting doesn’t mean eating less – just different.
Best and Worst Calorie Choices for Soup
Best Calorie Choices For easier weight loss
| TYPE Consomme Gazpacho Hot & Sour Miso Soup Chicken Noodle Non-cream Vegetable Bean Soup | PORTION 1 cup 1 cup 8 oz serving 8 oz serving 1 cup 1 cup 1 cup | CALORIES 20 45 75 50 70 85 100 | FAT 0g 0g 2g 1g 2g 1g 2g |
Worst Calorie Choices For difficult weight loss
| TYPE Cream of Mushroom French Onion Soup Continental Bean with Bacon Oyster bisque Sausage & Vegetable | PORTION 6 oz serving 8 oz serving 6 oz serving 6 oz serving 6 oz serving | CALORIES 280 385 330 240 365 | FAT 19g 25g 22g 15g 21g |
Example
By choosing Chicken Noodle soup instead of Cream of Mushroom soup (once a week), you will reduce your annual calorie intake by 10,920 calories. (The equivalent of 3 pounds in weight.)
Remember
Weight loss and dieting doesn’t mean eating less – just different.
Best and Worst Calorie Choices for Potatoes
Best Calorie Choices For easier weight loss
| TYPE Boiled Potatoes Oven baked white potato wedges Mashed potatoes, fat-free milk Oven baked sweet potato Whole new potatoes boiled Baked potato, 1 tbsp fat-free sour cream | PORTION 1 cup 4 oz 1 cup 6 oz 1 cup 6 oz | CALORIES 115 88 130 165 90 152 | FAT 0.1 0.1 0.1 0.1 0.1 0.2 |
Worst Calorie Choices For difficult weight loss
| TYPE Baked potatoes with bacon and cheese French fries, restaurant Mashed potato with 1 tbsp butter Potatoes au gratin Roasted in fat | PORTION 1 large 1 large serving 1 cup 1 cup 1 medium | CALORIES 760 400 235 400 200 | FAT 26g 22g 11g 22g 11g |
Example
When dining out, by choosing a baked potato with 1 tbsp fat-free sour cream, instead of fries, (once a week), you will reduce your annual calorie intake by 12,896 calories. (The equivalent of 3.5 pounds in weight.)
Remember
Weight loss and dieting doesn’t mean eating less – just different.
Best and Worst Calorie Choices for Dressings
Best Calorie Choices For easier weight loss
| TYPE Zero Dressing, low-calorie Flavored Vinegar Fat-Free Mayonnaise Ranch fat-free Italian fat-free Vinaigrette-low-cal | PORTION 2 tbsp 1 tbsp 2 tbsp 2 tbsp 2 tbsp 2 tbsp | CALORIES 5 10 20 32 28 10 | FAT 0g 0g 1g 0g 2g 0.5g |
Worst Calorie Choices For difficult weight loss
| TYPE Blue Cheese French Ranch Style Thousand Island French Oil & Vinegar Standard Regular Mayonnaise | PORTION 2 tbsp 2 tbsp 2 tbsp 2 tbsp 2 tbsp 2 tbsp | CALORIES 185 160 160 170 140 200 | FAT 20g 16g 16g 18g 14g 22g |
Example
By choosing 2 tbsp of Zero Dressing instead of 2 tbsp of French Dressing (twice a week), you will reduce your annual calorie intake by 17,160 calories. (The equivalent of 5 pounds in weight.)
Remember
Weight loss and dieting doesn’t mean eating less – just different.
Best and Worst Calorie Choices for Cheese
Best Calorie & Fat Choices For easier weight loss
| TYPE Parmesan cheese Fat-free Cream cheese Fat-free Cheddar Cheese Low-fat Cheddar cheese Low-fat Cottage cheese | PORTION 2 tsp 1oz 1oz 1 oz 1/2 cup | CALORIES 20 30 45 50 78 | FAT 1.5g <0.5g <0.5g 1.5g 1.5g |
Worst Calorie & Fat Choices For difficult weight loss
| TYPE American Blue cheese Cheddar cheese Stilton Blue cheese Cream Cheese Brie Edam Feta Camembert | PORTION 1oz 1oz 1oz 1oz 1oz 1oz 1oz 1oz | CALORIES 120 120 115 100 100 93 80 75 | FAT 12g 10g 10g 10g 9g 7g 6g 6g |
Example
By choosing 1oz fat-free Cheddar cheese instead of 1oz full-fat Cheddar cheese (three times a week), you can reduce your annual calorie intake by 11,700 calories. (The equivalent of nearly 3.5 pounds in weight.)
Fat and Health
Cheese is one of the fattiest foods you can eat. Even worse, it is rich in saturated-fat, which is linked to heart disease. (e.g. 66% of the fat in Cheddar cheese is saturated.) So, for the sake of your health, choose lower fat cheese, or (ideally) “fat-free” cheese. Fat-free cheese contains less than 0.5% fat.
Remember
Weight loss and dieting doesn’t mean eating less – just different.
Best and Worst Calorie Choices for Desserts
Food Calories Chart Showing High/Low Calorie Options for Sweet Desserts
Best Calorie Choices For easier weight loss
| TYPE Fat-free yogurt Frozen yogurt Angel food cake, w/o icing Meringue Cookie Baked apple Fruit Compote Fruit Cup Flavored Sugar-free gelatin Ice cream fat free | PORTION 1/2 cup large scoop 1 slice 1 cookie 1 large apple 1 serving 1 cup 1 cup 1/2 cup | CALORIES 50 70 145 35 175 90 110 20 90 | FAT 0.5g 0g 0g 0g 0g 0g 0g 0g 0.5g |
Worst Calorie Choices For difficult weight loss
| TYPE Banana split w/nuts, choc sauce Chocolate sundae with chocolate sauce, whipped cream Pecan Pie Cream Pie, Raisin Chiffon Pie, Peanut Crunch Cheesecake, Strawberry Sundae with hot fudge Apple Dumpling | PORTION 1 serving 1 serving 1/8, 10″ pie 1/8, 10″ pie 1/8, 10″ cake 1/8, 9″ cake 2 scoops 1 dumpling | CALORIES 1,350 1,145 800 710 700 530 535 505 | FAT 76g 61g 43g 43g 42g 31g 25g 24g |
Example
By choosing a fat-free yogurt instead of a slice of cheesecake (once a week), you will reduce your annual calorie intake by 24,960 calories. (The equivalent of 7 pounds in weight.)
Remember
Weight loss and dieting doesn’t mean eating less – just different.
Best and Worst Calorie Choices for Snacks
Food Calories Chart Showing High/Low Calorie Options for Sweet Snack Foods
Best Calorie Choices For easier weight loss
| TYPE Cantaloupe Melon Italian chocolate ice Raisin bread Tofutti fudge treat Fruit sorbet Fresh mixed fruit Creamsicle Air-popped popcorn | PORTION 1 small 1 scoop 1 slice 1 bar 1 scoop 1 cup 1 low-cal 1 cup | CALORIES 60 60 60 30 60 50 25 30 | FAT 0g 0g 1g 0g 0g 0g 0g 0g |
Worst Calorie Choices For difficult weight loss
| TYPE Muffin Candy bar Almond Croissant Buttered popcorn Chocolate Chip & Toffee Sugar-free jelly beans | PORTION 3oz 2oz 1 1 cup 1 cookie 1 cup | CALORIES 410 300 420 100 150 720 | FAT 14g 13g 29g 5g 7g 0g |
Example
By choosing 1 cup of air-popped fat-free popcorn instead of 1 cup of buttered popcorn (five times a week), you will reduce your annual calorie intake by 18,200 calories. (The equivalent of 5 pounds in weight.) In addition, you will reduce your annual fat intake by 1300g!
Remember
Weight loss and dieting doesn’t mean eating less – just different.
Best and Worst Calorie Choices for Sandwiches
Food Calories Chart Showing High/Low Calorie Options for Sandwich Snacks
Best Calorie Choices For easier weight loss
BEST SANDWICHES
Tuna Sandwich – Calories 275 – Fat 3g
2oz Tuna in water, 1 tbsp corn, lettuce, tomato, cucumber, onion, plus 1 tsp fat-free miracle whip
Crab Sandwich – Calories 256 – Fat 3g
3oz Crabmeat, 1 tbsp Kraft fat-free mayo, lettuce, onion and tomato
Egg Salad Sandwich – Calories 252 – Fat 7g
1 Hard-boiled egg, mashed with chives, chopped onion, 1 tbsp Kraft fat-free mayo, lettuce and tomato
Ham Salad Sandwich – Calories 242 – Fat 4g
2oz Lean ham, lettuce, tomato, cucumber, onion, plus 1 tsp fat-free miracle whip
Smoked Chicken Sandwich – Calories 240 – Fat 4g
2oz Smoked Chicken, 1 tbsp barbecue sauce, sliced red cabbage
Turkey Salad Sandwich – Calories 234 – Fat 3g
2oz Turkey breast, 2 tbsp grated carrot, cucumber, plus 1 tbsp relish
Worst Calorie Choices For difficult weight loss
| TYPE Southwestern Tuna Wrap Knockwurst Sandwich Philly Beef Sandwich Oyster Sandwich, fried Coney Island Sandwich Italian Sausage Sandwich | CALORIES 950 875 820 710 635 620 | FAT 64g 65g 36g 23g 46g 44g |
Examples
Take a home-made ham-salad sandwich to work, instead of buying an Italian Sausage sandwich from the sandwich bar (5 days a week), and you can reduce your annual calorie intake by 94,500 calories!! (The equivalent of 27 pounds in weight.)
Remember
Weight loss and dieting doesn’t mean eating less – just different.
Best and Worst Calorie Choices for Fast Foods
Food Calories Chart Showing High/Low Calorie Options for Fast Food
Best Calorie Choices For easier weight loss
| TYPE Tossed Salad Crab Cake, baked Corn on Cob, w/o butter Chili Con Carne Potato, baked, 1 tbsp Parmesan Hamburger Chicken Fajita Pita Sub Sandwich w/chicken or turkey & salad, w/o dressing | PORTION 2 cups 1 cake 1 ear 1 cup 1 large 1 regular 1 1, 8″ | CALORIES 40 88 125 254 1 large 230 275 272 | FAT 0g 1g 1g 8g 2g 11.5g 9.3g 6g |
Worst Calorie Choices For difficult weight loss
| TYPE Cheeseburger Hamburger Pizza, Meat & Veg Pizza, Pepperoni Nachos, cheese & meat Burrito w/beef, cheese, chili Chicken fillet w/cheese Taco Fillet fish w/tartar sauce French fries | PORTION Large, triple Large, triple 12″ 12″ 8 pieces 2 1 piece 1 large 1 piece Large | CALORIES 796 693 1213 1081 650 634 632 569 524 400 | FAT 51g 41g 35g 41.5g 34g 25g 39g 31.5g 28.5g 18g |
Example
By choosing a regular hamburger instead of a large triple hamburger (once a week), you will reduce your annual calorie intake by 24,076 calories. (Equivalent to 6.8 pounds in weight.)
Remember
Weight loss and dieting doesn’t mean eating less – just different.
