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You Are Here > Home > Knowledge For Life > Nutrition > Healthy Foods

Healthy Foods


Fruits

Serving Size, Calories and Fat

Apple

1 medium apple: 81 calories, 0 g fat

Apricots

3 apricots: 51 calories, 0 g fat

Bananas

1 medium: 105 calories, 0 g fat

Blackberries

1 cup: 74 calories, 0 g fat

Blueberries

1 cup: 81 calories, 0 g fat

Cantaloupe

1 cup, cubed: 84 calories, 1 g fat

Cherries

1 cup: 84 calories, 1 g fat

Cranberry Juice

1 cup: 144 calories, 0 g fat

Grapefruit

1 grapefruit: 39 calories, 0 g fat

Purple Grapes & Juice

1 cup seedless: 113 calories 9 g fat

Kiwi

1 medium Kiwi: 46 calories, 0 g fat

Mangoes

1 mango: 135 calories, 1 g fat

Oranges

1 orange: 61 calories, 0 g fat

Orange Juice

1 cup: 112 calories, 0 g fat

Papayas

1 cup, cubed: 55 calories, 0 g fa

Prunes

1/3 cup: 87 calories, 0 g fat

Raspberries

1 cup: 60 calories, 0 g fat

Red Grapefruit

1 red grapefruit: 37 calories, 0 g fat

Strawberries

1 cup, sliced: 50 calories, 0 g fat

Vegetables

Serving Size, Calories and Fat

Artichokes

1 medium: 60 calories, 0 g fat

Arugula

1 cup: 5 calories, 0 g fat

Avocado

1 avocado: 170 calories, 13 g fat* * the fat is the heart-healthy monounsaturated variety

Beets

1 cup sliced: 37 calories, 0 g fat

Bok Choy

1 cup cooked: 20 calories, 0 g fat

Broccoli

1 cup, cooked: 44 calories, 0 g fat

Broccoli Sprouts

1 cup: 10 calories, 0 g fat

Brussels Sprouts

1 cup, cooked: 30 calories, 0 g fat

Cabbage

1 cup raw, chopped: 22 calories, 0 g fat

Cauliflower

1 cup raw: 24 calories, 0 g fat

Carrots

1 medium: 26 calories, 0 g fat

Celery

2 medium stalks: 13 calories, 0 g fat

Garlic

1 clove: 5 calories, 0 g fat

Green Beans

1 cup cooked: 43 calories, 0 g fat

Green Pepper

1 medium: 32 calories, 0 g fat

Greens

1 cup, cooked: 29 calories, 0 g fat

Onions

1 cup, chopped: 30 calories, 0 g fat

Peas

cooked: 67 calories, 0 g fat

Peppers (hot)

1 pepper: 18 calories, 0 fat

Potato (white)

7 oz. Potato: 220 calories, 0 g fat

Pumpkin

1 cup, canned: 41 calories, 0 g fat

Radishes

4 radishes: 4 calories, 0 g fat

Romain Lettuce

2 cups, shredded: 18 calories, 0 g fat

Peppers, red, sweet

1 pepper: 32 calories, 0 g fat

Seaweed

1 cup: 32 calories, 0 g fat

Spinach

1 cup, cooked: 41 calories, 0 g fat

Squash

1 cup, cooked: 82 calories, 0 g fat

Tomatoes

1 tomato: 26 calories, 0 g fat

Turnips

1 cup, cooked, cubed: 32 calories, 0 g fat

Watercress

2 cups: 8 calories, 0 g fat

Yams, Sweet Potatoes

1 cup, mashed: 103 calories, 0 g fat

Beans & Soy

Serving Size, Calories and Fat

Kidney, black, navy

1 cup, cooked: 220 to 270 calories, 0 g fat

Soy Milk

1 cup: 81 calories, 4 g fat

Soy Protein Powder

1 oz: 95 calories, 1 g fat

Tofu

1 cup: 97 calories, 6 g fat

Textured Vegetable Protein

1 cup, rehydrated: 60 calories, 0 g fat

Dairy

Serving Size, Calories and Fat

Cheese (full fat)

1 oz: 70 – 110 calories, 6 g to 9 g fat

Skim Milk

1 cup: 90 calories, 0 g fat

Yogurt (plain low fat)

1 cup: low fat: 150 calories, 3.5 g fat

Meat

Serving Size, Calories and Fat

Beef

3 oz, cooked: 150 to 280 calories 5 g to 20 g fat* *High in saturated fat, no more than 3 times a week

Chicken without skin

3 oz. cooked: 162 calories, 6 g fat

Lamb

3 oz. cooked: trimmed of fat: 175 Calories, 8 g fat

Lean Pork

3 oz. cooked: trimmed of fat 140 calories, 4 g fat

Seafood

Serving Size, Calories and Fat

Fatty Fish (salmon)

3 oz., cooked: 155 to 225 calories, 5 g to 15 g fat* *Source of heart-protective omega-3 fatty acids

Other Fish

3 oz. cooked: about 100 calories, 1g fat

Lobster

3 oz, cooked: 122 calories, 2 g fat

Mussels

3 oz. cooked: 146 calories, 4 g fat

Oysters

6 medium, steamed (1-1/2 oz): 58 calories, 2 g fat

Nuts, Seeds, Oil

Serving Size, Calories and Fat

Almonds

1 oz (11 nuts): 83 caloreis, 7 g fat

Brazil Nuts

1 oz (4 nuts): 93 calories, 9 g fat

Peanut Butter

2 tbsp: 200 calories, 16 g fat*
*(without partially hydrogenated oils.)

Sunflower Seeds

1 cup: 205 calories, 19 g fat

Tahini

1 tbsp: 89 calories, 8 g fat

Walnuts

1 oz (14 halves): 182 calories, 17 g fat

Canola Oil

l 1 tbsp: 124 calories, 14 g fat

Flaxseed Oil

1 tbsp: 124 calories, 14 g fat

Olive Oil

1 tbsp: 120 calories, 14 g fat

Grains

Serving Size, Calories and Fat

Barley

1 cup, cooked: 97 calories, 0 g fat

Bran Cereal

1 cup: 80 calories, 1 g fat

Flaxseed

1 tbsp seeds: 60 calories, 4 g fat

Oats & Oat Bran

1 cup: 88 calories, 2 g fat

Rye Crackers

(1) 4-1/2 x 2-1/2 cracker
5 oz: 37 calories, 0 g fat

Wheat Germ

1 cup wheat germ: 103 calories, 4 g fat

Whole Grains

1 cup, cooked: 150 to 220 calories, 0 g to 2 g fat

Whole Wheat Bread

2 slices: 138 calories, 2 g fat

Whole Wheat Pasta

1 cup, cooked: 174 calories, 1 g fat


Basically free seasoning to add to your low fat foods
Chives, Cinnamon, Ginger, Horseradish, Mint, Mustard, Parsley, Rosemary, Sage, Tea both green and black, Turmeric. They all add nutrients to your healthy diet.