Smart Eating - Calories in Foods

Bread, Cereal, Rice and Pasta

Fruits and Vegetables

Milk, Yogurt and Cheese

Meat, Beans, Eggs and Nuts

Fats, Oils and Sweets

Wine, Beer and Alcohol

Fast Foods / Drinks

Calculators and Other Tools

Smart Eating Information

begins with knowing what foods are right and smart to eat, and that begins with understanding calories and what they really mean. This website endevors to give you a healthy guide to the foods you eat.

Fats, Oils and Sweets
Fats and oils are a little different because they are not a food group as such, but are required for your body to function and grow normally. No more then 30% of all your calories should come from fats, eat only a little bit and don't eat them very often.

Choose fats that are liquid at room temperature. Examples are polyunsaturated fats such as vegetable oils, corn oils, safflower oils. The oils in fish (Omega 3 fatty acids) are also polyunsaturated fats. Monounsaturated fats include olive oil, canola oil, and peanut oil which may reduce your risk of heart disease.

Please Note: All calorie values are estimates or averages.

Food Serving Size Calories

Lollipop 1 25

M & M's, peanut 1 packet 250

M & M's, plain 1 packet 230

Margarine, (40% fat) 1 tbsp 50

Margarine, (50% fat) 1 tbsp 75

Margarine, (75% fat) 1 tbsp 90

Marzipan 1 oz 180

Mayo, regular 1 tbsp 100

Mayonnaise 1 tbsp 110

Mayonnaise, Fat-free 1 tbsp 10

Mayonnaise, Light 1 tbsp 50

Milk chocolate 1 bar 225

Oil (canola, corn, etc. All oils are the same) 1 tbsp 120

Peanut butter 2 tbsp 190

Pretzels 1 oz 110

Skittles 1 packet 250

Snickers bar 1 280

Sour Cream, fat-free 1 tbsp 20

Sour Cream, low-fat 1 tbsp 20

Sour Cream, regular 1 tbsp 25

Soy Sauce 1 tbsp 6

Sugar 1 tsp 15

Sugar 1 cup 770

Sugar cube 1 cube 25

Sugar, Icing Sugar 1 tbsp 50

Tabasco 1 tbsp 6

Tartar 1 tbsp 70

Teriyaki 1 tbsp 30

Tootsir pop 1 60

Worcestershire 1 tbsp 60

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Bread, Cereal, Rice and Pasta	[1] [2] [3] [4] [5]
Fruits and Vegetables	[1] [2] [3] [4]
Milk, Yogurt and Cheese	[1] [2] [3]
Meat, Beans, Eggs and Nuts	[1] [2] [3] [4] [5] [6] [7] [8] [9]
Fats, Oils and Sweets	[1] [2] [3] [4] [5]
Wine, Beer and Alcohol	[1] [2] [3] [4] [5]
Fast Foods	[1] [2] [3] [4] [5] [6] [7] [8] [9]
Calculators and Tools

Bread, Cereal, Rice and Pasta
Milk, Yogurt and Cheese
Meat, Beans, Eggs and Nuts
Fruits and Vegetables

Fats, Oils and Sweets
Wine, Beer and Alcohol
Fast Foods
Calculators