Lose Weight Program > Two minute calorie-counting table

To make the business of calorie-counting as simple as possible, foods have been listed in the following table in terms of average servings -- that is, quantities you would ordinarily be served at home or in a good restaurant.



This does away with the tedious business of calculating ounces, grams, etc., although in many instances the ounces for specific servings are given so that the very conscientious reducer can weigh out portions and be scrupulously honest.

Here is the slickest and quickest way of using the table: Look up the particular food you want; the figure under "Total" in the extreme right-hand column gives the complete calorie value. Note that in the other columns, the calories are distributed into fat, protein, and carbohydrate values. Thus, if you wish to substitute one food for another in your diet, you can identify those of approximately the same values; for instance, high carbohydrate, high protein, high fat. Yes, there are some high-fat foods listed so you'll know what ones to shy away from, unless your purpose is to gain weight. Foods of particular value in a reducing diet because they are low in calories, or low relative to other nutrient values are listed in italic type for quick selection.

In all history, there has probably never been a case of two calorie tables in absolute agreement. This is only what you might expect when you stop to think about it. After all, a slice of beef from a lean and hungry steer isn't going to have the fat, and therefore the calories, of a slice from the same area of a corn-fed and overstuffed animal. There are similar variations in sugar content of apples grown on the same tree, or the starch content of potatoes born and bred in the same field.

These truths will not impair your use of this or any other calorie table one iota. Not even a jot or a tittle. A list of calorie values such as the one below represents, for each food, an average of many measurements. In our particular table it is assumed that when you sit down to a sizzling steak, you will courageously cut off all the visible fat and push it firmly to one side. So the calorie value you get from the steak in the form in which you consume it will not include the fat calories that are indubitably present in the raw meat -- and they aren't listed in the table, though there is allowance for a certain amount of fat that can't be removed. The same principle applies to other foods. For instance, it is assumed that if you eat canned fruit you will dispense with the calorie-loaded sugar syrup.

Averages, as given in our table, are plenty good enough for reducing purposes. Just being conscious of relative calorie values will often pull you up short of indulgence. The only infallible calorie-counter, as we've hinted before, is an accurate set of scales. If your weight keeps going up above normal, you're getting too many calories, no matter what your arithmetic count says. Foods listed in italic type are those that, because of protein or other factors, are especially valuable in reducing diets. If no calories are listed in a specific column, they are not necessarily completely absent, but may be considered insignificant.

Continue to The foods by category, with calorie counts

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