Fish (avg 98 calories)

• Cod (3.5 oz) - 83 calories
• Crab Meat (3.5 oz) - 100 calories
• Flounder (3.5 oz) - 90 calories
• Haddock (3.5 oz) - 88 calories
• Halibut (3.5 oz) - 110 calories
• Lobster (3.5 oz) - 98 calories
• Red Snapper (3.5 oz) - 110 calories
• Shrimp (3.5 oz) - 110 calories
• Tilapia (3.5 oz) - 94 calories

Very Lean Beef (avg 152 calories)

• 93/7 Lean Ground Beef (3.5 oz) - 150 calories
• Cube Steak (3.5 oz) - 160 calories
• Sirloin Tip Side Steaks (3.5 oz) - 130 ccalories
• Top Round Steak (3.5 oz) - 166 calories
• Tri-Tip Steak (3.5 oz) - 154 calories

Chicken

• Chicken Breast (3.5 oz) - 87 calories

Veal (avg 114 calories)

• Veal, sirloin (3.5 oz) - 110 calories
• Veal, loin chop (3.5 oz) - 117 calories

Vegetables (avg 18.8 cal)

• Asparagus (3.5 oz) - 20 calories
• Asparagus (2″ tip) - 1 calories
• Asparagus (small spear) - 2 calories
• Asparagus (medium spear) - 3 calories
• Asparagus (large spear) - 4 calories

 

• Broccoli (3.5 oz) - 34 calories
• Broccoli (1 cup - 88g) - 30 calories
• Broccoli (5″ spear - 31 g) - 11 calories

• Celery (3.5 oz) - 15 cal
• Celery (medium stalk) - 6 calories

• Cabbage (3.5 oz) - 24 calories
• Cabbage (1 cup shredded) - 17 calories

• Cauliflower (3.5 oz) - 22 calories
• Cauliflower (1 cup) - 28 calories
• Cauliflower (3 flowerets) - 12 calories

• Cucumber (3.5 oz) - 12 calories
• Cucumber (small) - 19 calories
• Cucumber (medium) - 24 calories
• Cucumber (large) - 34 calories
• Cucumber (English long) - 60 calories

• Lettuce, all varieties (3.5 oz) - 20 calories
• Lettuce, all varieties (1 cup) - 8 calories
• Lettuce, all varieties (small head) - 32 calories

• Red Radishes (3.5 oz) - 12 calories
• Red Radishes (one medium) - 1 calories

• Spinach, raw (3.5 oz) - 20 calories
• Spinach, raw (1 cup) - 7 calories
• Spinach, frozen (3.5 oz) - 23 calories
• Spinach, frozen (1 cup) - 41 calories
• Spinach, cooked (3.5 oz) - 31 calories
• Spinach, cooked (1 cup) - 48 calories

• Tomato (3.5 oz) - 20 calories
• Tomato (cherry) - 3 calories
• Tomato (plumb) - 11 calories
• Tomato (small) - 16 calories
• Tomato (medium) - 22 calories
• Tomato (large) - 33 calories

Fruit

• Apple (small) - 55 calories
• Apple (medium) - 72 calories
• Apple (large) - 110 calories

• Orange (navel) - 69 calories
• Orange (Florida) - 65 calories
• Orange (California) - 59 calories

• Strawberries, 12 large - 72 calories
• Strawberries, 20 medium - 80 calories

• Pink Grapefruit (California) - 92 calories
• Pink Grapefruit (Florida) - 74 calories

Bread

• Grissini Breadstick (3 g) - 12 calories
• Melba Toast (3 gram) - 12 calories
• Melba Toast (5 gram) - 20 calories