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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.
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Meat, Beans, Eggs and Nuts
People should have between 2 and 3 servings from the meat food group each
day.
Mean and the items in this food group are excellent sources of protein,
iron and zinc.
One serving is typically:
- 3 ounces (85 grams) of cooked lean meat, poultry, or fish
- 2 to 3 eggs
- 1 cup of dry beans (like pinto, black, or navy beans)
- 2 to 3 tablespoon (30 to 45 milliliters) of peanut butter
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Please Note: All calorie values are estimates or averages.
| Food | Serving Size | Calories |
| Dried Beans, Garbanzo Beans | 4 oz | 325 |
| Dried Beans, Kidney Beans | 4 oz | 270 |
| Dried Beans, Lentils, Green/Brown | 4 oz | 105 |
| Dried Beans, Mung Beans | 4 oz | 285 |
| Dried Beans, Peas, split | 4 oz | 300 |
| Dried Beans, Pinto Beans | 4 oz | 330 |
| Dried Beans, Soy Beans | 4 oz | 375 |
| Duck egg | 65 g | 120 |
| Duck, roasted, lean & fat | 3 oz | 260 |
| Duck, roasted, lean only | 3 oz | 145 |
| Egg (duck) | 65 g | 120 |
| Egg Beaters | 1 cup (4 eggs) | 120 |
| Egg Substitute (Frozen) | 1 cup (4 eggs) | 380 |
| Egg Substitute (Liquid) | 1 cup (4 eggs) | 160 |
| Egg Substitute (Powder) | 1 cup (4 eggs) | 180 |
| Egg white, large | 1 | 16 |
| Egg yolk, large | 1 | 59 |
| Egg, whole, extra large (58g) | 1 | 85 |
| Eggs - Blintzes | 2 | 185 |
| Eggs - Boiled | 1 | 75 |
| Eggs - Fried | 1 | 105 |
| Eggs - Omelet | 3 | 330 |
| Eggs - Poached | 1 | 75 |
| Eggs - Sandwich | 1 | 255 |
| Eggs - Scrambled | 3 | 225 |
| Eggs - Souffle with Cheese | 5 oz | 275 |
| Eggs - With Cheese Sauce | 5 oz | 350 |
| Eggs - With English Muffin | 2 | 280 |
| Eggs Antoine | 5 oz | 590 |
| Eggs Baked with Cheese | 2 | 265 |
| Eggs Benedict | 1 serving | 410 |
| Eggs Curried | 5 oz | 310 |
| Eggs Deviled | 2 halves | 145 |
| Eggs Florentine | 2 | 520 |
| Eggs Park Avenue | 5 oz | 750 |
| Eggs Romano | 1 serving | 365 |
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