Calorie Content Food List - Veterans Affairs

Calorie Content Food List

Starches and Grains: 80 calories per serving

Cereals, Grains and Pasta ? Cereal, cooked (oatmeal, cream of wheat, rice, etc.) ? Cereal, dry ? Rice, cooked (white, brown) ? Pasta, cooked (all kinds)

Serving size

? cup varies, see box ? cup ? cup

Starchy Vegetables ? Beans, cooked or canned (all kinds)

? Corn, cooked or canned ? Corn meal (uncooked), matzo meal ? Peas (green), cooked or canned ? Plantain (green, mature), cooked ? Potato, baked ? Potato (boiled or steamed), dumplings, gnocchi ? Spaghetti sauce or pasta sauce ? Squash (acorn, butternut, Hubbard, or winter) ? Yam or sweet potato

Breads

? Bread (whole wheat, rye, white) ? Bagel ? Sandwich bun/roll (hamburger, hotdog, Kaiser) ? Roll (dinner, hard) ? English muffin ? Pita pocket bread (6 to 8-inches across) ? Tortilla (6-inches corn or flour)

? cup ? cup 2 Tbsp. ? cup ? cup 1 small (3 oz.) ? cup ? cup 1 cup ? cup

1 oz. slice ? small (1 oz.) ? 1 small ? ? 1

nutrition. 05/2018

Fruit: Approximately 50-100 calories per serving

? Apple, raw (small) ? Applesauce (no sugar added) ? Apricots, fresh/dried ? Banana (medium) ? Berries (raspberries, boysenberries, strawberries) ? Berries (blackberries, blueberries) ? Dates ? Cantaloupe or honeydew melon ? Cherries, raw (large) ? Fruit cocktail ? Grapefruit (medium) ? Grapes (small) ? Kiwi (large) ? Mandarin oranges ? Mango, fresh (small) ? Orange (small) ? Papaya ? Peach or pear (small) ? Pineapple, fresh ? Plums, raw (small 2" diameter) ? Raisins ? Watermelon

Fruit Juices

? Apple, orange, pineapple, grapefruit (100%) ? Cranberry, grape, or prune ? Mixed 100% fruit juice

Serving size

1 ? cup 4 whole/8 halves ? 1 cup ? cup 3 1 cup 12 ? cup ? 15 1 ? cup ? 1 1 cup 1 ? cup 2 2 Tbsp. 1? cup

? cup cup ? cup

nutrition. 05/2018

Vegetables: Approximately 10-50 Calories per serving

? Asparagus* ? Beans (green, waxed, snap, Italian) ? Bean sprouts ? Beets ? Broccoli ? Brussels sprouts ? Cabbage* ? Carrots ? Cauliflower ? Celery* ? Cucumber* ? Eggplant ? Greens ? Lettuce* ? Mushrooms* ? Okra ? Onion ? Pea pods or snow peas ? Peppers* ? Radishes ? Sauerkraut ? Spinach* ? Squash (yellow, summer) ? Tomato* ? Tomato or vegetable juice ? Water chestnuts ? Zucchini

*lower calorie choices

Serving Size

1 cup raw or ? cup cooked

nutrition. 05/2018

Meat/Meat Substitutes: 35 ? 100 calories or more per serving

Each item equals 1 ounce of protein.

Serving size

Very Lean - Lean (35-55 calories per serving)

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