Quick reference calorie chart for the following
Reference: Natural Dietetics by "Dr. J M Jussawalla
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FRUITS
|
100 calories
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Apple
|
1 large
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Apricots – stewed
|
¼ cup
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Banana
|
1 large
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Berries
|
1 cup
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Cherries
|
1 cup
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Dates
|
4
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Figs
|
1 ½
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Grapes
|
20
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Grapefruit
|
½
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Orange
|
1 large
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Peach
|
3 medium
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Pear
|
2 medium
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Fresh pineapple
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4 slices , ½ “ thick
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Plums
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4 medium
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BAKED FOODS
|
100 CALORIES
|
|
Bread slice
|
1
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Doughnut
|
½ medium
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|
|
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SOUPS
|
100 CALORIES
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|
Cream soup
|
½ cup (asparagus, celery, corn or tomato
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Bouillon or consommé
|
4 cups
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Bean
|
½ cup
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Chicken
|
1 cup
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Oyster stew
|
½ cup
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Pea
|
¼ cup
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Tomato clear
|
1 cup
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Vegetable
|
1 cup
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VEGETABLES
|
100 CALORIES
|
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Asparagus
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20 stalks
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String beans
|
2 cups
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Beans Lima
|
½ cup
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Beets
|
4 tonics – beets
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Cabbage
|
2 cups
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Carrots
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4-5 young
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Cauliflower
|
Small head
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Celery
|
30 stalks
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Canned corn
|
1/3 cup
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Corn on the cob
|
2 six” ears
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Lettuce
|
2 heads
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Onions
|
3-4
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Onions creamed
|
2 onions
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Parsnips
|
3 large slices
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Fresh peas or canned
|
¾ cup
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Peas creamed
|
½ cup
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Potato baked or boiled
|
1
|
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Potato creamed
|
2/5 cup
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Potato fried or mashed
|
½ cup
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Radishes
|
30
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Spinach
|
2 cups
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Sprouts
|
2 cups
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Squash
|
1 cup
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Tomatoes canned
|
2 cups
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Turnips
|
1 cup
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EGGS
|
100 CALORIES
|
|
Boiled or poached
|
1
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Fried
|
1 small
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Scrambled
|
¼ cup
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Omelette
|
1 egg
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MEAT, FISH AND SEA FOODS
|
100 CALORIES
|
|
Bacon
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4 small pieces
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Beef, dried
|
4 slices
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Beef stew
|
2/5 cup
|
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Chicken
|
¼ cup
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Corned beef
|
1 slice
|
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Cod fish creamed
|
½ cup
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Duck
|
Very small serving
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Ham
|
1 slice 4” * 1” thick aerous
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Hamburg steak
|
1 patty
|
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Lamb chop
|
1 small
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Liver
|
¾ cup
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Mackerel
|
Medium portion
|
|
Oysters
|
6-12
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Pork chop
|
½ average chip
|
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Roast buffer lamb
|
1 slice
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Roast veal or pork
|
12”*2”/8*1/8”
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Salmon canned
|
½ cup
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Salmon fresh
|
Average portion
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Sardines
|
3-6
|
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Sausages
|
2 small
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Tongue
|
2 small slices
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Turkey
|
Small portion
|
|
Trout
|
3 eight inch trout
|
|
Veal cutlet
|
2/5 serving
|
|
|
|
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SALADS
|
100 CALORIES
|
|
Sardine
|
½ serving
|
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Potato
|
½ serving
|
|
Tomato lettuce
|
½ serving
|
|
Crab meat
|
1/3 serving
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Eggs
|
2/5 serving
|
|
Tomato and cucumber
|
5/8 serving
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|
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DESSERTS
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|
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Bread pudding
|
¼ cup
|
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Plain cake
|
1 3/4 “ cube
|
|
Chocolate blancmange
|
¼ cup
|
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Cornstarch pudding
|
¼ cup
|
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Cream puff
|
¾ serving
|
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Custard cup
|
½ cup
|
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Fruit cake
|
1” cube
|
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Jello
|
½ cup
|
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Junket
|
½ cup
|
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Macaroons
|
½ cup
|
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Ice cream
|
¼ cup
|
|
Plum pudding
|
1” cube
|
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Pineapple
|
Sector 1 ¼” wide at outside edge
|
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Custard
|
Sector 2” wide
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Pumpkin
|
Sector 2” wide
|
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Prune soufflé
|
2/5 cup
|
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Rice pudding
|
½ cup
|
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Sherbet
|
¼ cup
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Strawberry shortcake
|
2/5 cup
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|
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BEVERAGES
|
100 CALORIES
|
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Cocoa
|
½ cup
|
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Coffee
|
1 cup with 2 tsp sugar and 1 tsp cream
|
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Fruit juice thick
|
½ cup
|
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Buttermilk
|
¾ cup
|
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Evaporated milk
|
3 ¾ tbsp
|
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Condensed milk
|
1 ¼ tbsp
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Postum
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1 cup with 2 tsp sugar + 1 tsp cream
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Tea
|
1 cup with 2 tsp sugar + 1 tsp cream
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Reference: Natural Dietetics by "Dr. J M Jussawalla
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