DIY Diet Plans

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Calorie Counting Chart – List Of 100 Calorie Foods

Use this handy calorie counting chart if you are on a weight loss or weight gain diet plan  and need to add or subtract 100 calories in food to create your own personalized do it yourself diet.

This 100 calorie counter list is meant only to give you 100 calorie substitues and does not include the amount of fat or any other nutritional details.

 

Calorie Counting Chart

 

calorie counting chart _100 calorie diet

Meats, Fish, Seafood

  • 1.5 oz serving of ground beef
  • 1 cup liquid egg whites or egg substitute
  • 1 hard-boiled egg (approx. 80 calories)
  • 1 egg, fried or scrambled
  • 3 oz light tuna in water
  • 6 large egg whites
  • 2 oz skinless chicken or turkey cooked from breast
  • 3 oz. of baked cod
  • six jumbo shrimp
  • 2.5 oz. of light turkey meat
  • 3 ounces turkey breast packaged
  • 2 tofu dogs
  • 2 slices bacon
  • 4 ounces smoked salmon
  • 1 turkey hot dog
  • 3 sardines packed in water

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Dairy

  • 1 cup nonfat (skim) milk (90 calories)
  • 2/3 cups of 1% fat cottage cheese
  •  2/3 cup of plain low-fat yogurt
  • 1 Tbsp peanut butter
  • 1 1/2 tsp almond butter

 

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Snacks

  • 8 saltine crackers
  • 3 cups plain popcorn
  • 6 reduced-fat Triscuit crackers

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Breads

  • 1 whole wheat tortilla (6″)
  • 1 slice of wheat toast
  • 1/2 cup cooked barley,
  • browh rice, bulgur, rolled oats, or whole wheat pasta

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Fruits Calorie Counting Chart

  • 1medium nectarine
  •  2 mandarin oranges
  •  2 plums
  •  1 large apple
  • 1 banana
  • 1 pear
  • 1 peach
  • 1 cup of blueberries
  • 1 orange
  •  1 1/4 fresh cups pineapple
  • 1 cup (or 25) grapes
  • 2 cups strawberries
  • 1 1/2 cups raspberries
  • 2 cups watermelon
  • 1/2 cantaloupe
  • 1 medium apricot
  • 2 kiwis
  • 2 plums
  • 25 cherries
  • 1 cup unsweetened applesauce
  • 1/2 cup dried peaches or apricots
  • 1/2 cup canned pineapple 15 large olives 3 Tablespoons raisins

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Vegetables

  • 4 cups cauliflower
  •  1 cup celery
  •  1 cup carrots
  •  4 cups sugar snap peas
  • 3/4 cup canned peas
  •  1 cup cherry tomatoes
  •  1 cup zucchini
  •  butternut or acorn squash
  •  3/4 cup jicama
  •  1/4 avocado
  •  9 cups lettuce
  •  2 cups of baby carrots
  •  1 ear of corn no butter
  •  1 ear com on the cob with 1 tsp butter
  •  4 small artichokes
  •  1/2 cup edamame in pods
  •  1 dill pickle (10 calories)
  •  4 medium tomatoes
  •  12 oz. V-8 or other vegetable juice
  •  1 small baked sweet potato with no butter or sour cream
  •  1 Tomato 4 cups raw cauliflower

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Cheese

  •  1 ounce bleu cheese
  •  1/3 cup soft crumbled feta cheese
  •  1/3 cup partly skimmed ricotta cheese
  •  1 oz. hard cheese
  •  such as Cheddar or Colby
  •  stick of string cheese
  •  Kraft Single (70 calories)
  •  1 1/4 oz. of low-fat mozzarella approximately
  •  1 ounce cheddar cheese

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Nuts Calorie Counting Chart

  • 12 almonds
  •  20 peanuts
  •  26 pistachios
  •  2 Tbsp. sunflower seeds
  •  5 pecans
  •  3 walnuts
  •  2 Tbsp. soy nuts
  • 2 Tbsp. cashews

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Cereal

  • 1 single-serve pack Cream of Wheat
  • half cup of oatmeal

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Sweets or Desserts

  • half cup sugar free pudding
  • 1 fat-free pudding cup
  • 1/2 cup no fat ice cream
  • 1/2 cup sherbet
  • approx 3 1/2 oz. ounces frozen yogurt
  • 1 homemade s’mores
  • 1 1/2 cups gelatin,jello for example
  •  2 Fig Newtons
  •  6 animal crackers

Condiments

approx. 3 tbsp low calorie mayo (miracle whip)

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I am building this calorie counting chart list of food with 100 calories for all dieters out there. Print it out and keep it handy when you want to switch up one food for another.

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