Calorie by Food: A Detailed Look at How Many Calories Are in Different Foods

Are you looking for the best foods to eat if you are trying to lose weight? You’re not alone to know  calorie by food. Many people are trying to lose weight and they’re looking for the best foods to eat.

Here are the questions we’ll answer about the best foods to eat if you are trying to lose weight:
a plate of food on a table with a fork and knife

What Foods Are High in Calories?

The High-calorie foods that are highest in calories include meat, dairy products, eggs, poultry, and seafood. Other high-calorie foods include processed foods, bakery products, fruits, and vegetables.

How Many Calories Are in Each Food?

Each food has a different calorie amount. Some foods have a high number of calories while some have a low number of calories. Let’s take a look at some examples:

Meat: Most meat has between 120 and 230 calories per ounce, which is a lot of calories.

Dairy Products: Dairy products like milk, cheese, and ice cream have about 120 to 180 calories per ounce. 

Eggs: An egg has about 60 to 70 calories. 

Poultry: Poultry like chicken, turkey, and duck have between 190 and 290 calories per ounce. 

 Seafood: Seafood like shrimp, salmon, and tuna have between 200 and 400 calories per ounce. 

What Are the Best Foods to Eat If You are Trying to Lose Weight?

The best foods to eat if you are trying to lose weight include low-calorie options like vegetables, fruits, whole grains, lean protein sources (like eggs or poultry), and limited amounts of high-calorie foods.

Food GroupCarbohydrates (Grams)Calories
Milk (higher % of simple carbohydrates; less nutrient-dense)  
Chocolate milk (1 cup)26208
Low-fat (2%) milk12121
Pudding (any flavor) (1/2 cup)30161
Skim milk (1 cup)1286
Yogurt (fruit-flavored, low fat) (1 cup)42225
Yogurt (frozen, low fat) (1 cup)34220
Beans (higher % of complex carbohydrates; more nutrient dense)  
Black eye peas (1/2 cup)22134
Garbanzo beans (chickpeas) (1 cup)45269
Navy beans (1 cup)48259
Pinto beans (1 cup)44235
Refried beans (1/2 cup)26142
White beans (1 cup)45249
Fruits (higher % of simple carbohydrates; less nutrient-dense)  
Apple (1 medium)2181
Apple juice (1 cup)28111
Applesauce (1 cup)60232
Banana (1)27105
Cantaloupe (1 cup)1457
Dates (dried)(10)61228
Fruit Roll-Ups (1 roll)1250
Grapes (1 cup)28114
Grape Juice (1 cup)2396
Orange (1)1665
Orange Juice (1 cup)26112
Pear (1)2598
Pineapple (1 cup)1977
Prunes (dried)(10)53201
Raisins (1/2 cup)79302
Raspberries (1 cup)1461
Strawberries (1 cup)1145
Watermelon (1 cup)1250
Vegetables (higher % of complex carbohydrates; more nutrient dense)  
Carrot (1 medium)831
Corn (1/2 cup)2189
Beans, Lima (1/2 cup cooked)20108
Peas, green (1/2 cup)1263
Potato (1 large, baked, plain)50220
Sweet Potato (1 large)28118
Three-bean salad (1/2 cup)2090
Grains (higher % of complex carbohydrates; more nutrient dense)  
Bagel (1)31165
Biscuit (1)13103
Breadsticks (2 sticks)1577
Bread (white)(1 slice)1261
Bread (whole wheat)(1 slice)1155
Cereal, ready to eat (1 cup)24110
Cookie (oatmeal raisin)(1)962
Cornbread (1 square)28178
Cream of Rice (3/4 cup)2195
Cream of Wheat (3/4 cup)2096
English Muffin25130
Fig Bar (1)1050
Graham crackers (2 squares)1160
Granola bar (honey and oats) (1 ounce)19125
Hamburger bun (1)21119
Hot dog bun (1)21119
Noodles (spaghetti)(1 cup)34159
Oatmeal (1/2 cup)1266
Oatmeal, Quaker instant, flavored (1 packet)25110
Pancake (4 inch diameter)1041
Pizza (cheese)(1 slice)39290
Popcorn, plain (1 cup, popped)626
Pretzels (1 ounce)21106
Rice, white (1 cup)50223
Rice, brown (1 cup)50232
Saltines (5 crackers)1060
Tortilla, flour (1)1585
Triscuits (3 crackers)1060
Waffles (2, 3.5″ x 5.5″)17130

How Do You Count Calories?

To count calories, you need to know how many calories a food has. There are several online tools that can help you measure the calories in a specific food.

What Are Some Great High-Calorie Foods?

Some of the best high-calorie foods include beef, cheese, eggs, ice cream, nuts, and processed meats. Be sure to limit the number of these foods in your diet to make sure you don’t exceed the daily calorie limit.
person eating food

What Are Some Healthy High-Calorie Foods?

Some of the healthiest high-calorie foods include lean meats, fish, low-fat dairy products, fruits and vegetables, whole grains, and healthy fats.
raw fish meat on brown chopping board

What Is the Best Way to Count Calories?

The best way to count calories is by using an online tool such as MyFitnessPal or Nutrisystem. These tools can help you track your calories, macros, and other nutritional information.


Eating the best foods if you are trying to lose weight doesn’t have to be complicated. With some simple steps, you can find the right foods that will help you reach your weight loss goals.