Calorie Tables Showing Best & Worst Food Choices

Calorie Need per day

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.