Some high-calorie foods, such as turkey and chicken giblets, are loaded with beneficial nutrients. Others have high levels of fat, salt or cholesterol, of which health officials say Americans need to eat less. Once you have a calorie count, you can investigate the other pros and cons of your favorite foods. In an average 2,000-calorie diet, the Food and Drug Administration considers foods with 400 calories or more per serving high in caloric content. Whether you want to change your eating plan, it helps to know the caloric content of your favorite foods.
Fast Food
Anyone who loves an order of onion rings (276 calories), French fries (427) or a cheeseburger with everything (451) needs information on fast food and calories. Beef chimichangas (425) and tacos (large, 571) are high in caloric content, while cheese nachos (346) and bean and cheese burritos (189) have less.
A slice of pepperoni pizza has only 253 calories, while a submarine sandwich, heavier on meat, has 456. Another surprise may be that a hotdog (242) has a lower calorie count than a fish sandwich (523).
Meat, Fish and Dairy
Meat servings are based on 3 oz. and dairy on 1 cup. Enjoy these favorite foods for their protein, iron and other nutrient content: fried chicken breasts (218 calories), lamb loin chops (269), beef sirloin (207) and pork loin (178). Fish entrees are also nutritious, often with less caloric content. Try sockeye salmon (184), halibut (119), perch (103) and orange roughy (89).
Crustaceans such as shrimp (85) and lobster (83) are low calorie---without a tablespoon of cocktail sauce (15) or butter (102). Compare calories and the fat content of the milk you drink: nonfat (83), reduced fat (2 percent, 122) and whole milk (149). Cheese calorie counts vary by fat content as well; these are listed on the nutrition facts on the package.
Side Dishes
Portions are 1 cup or per whole veggie or fruit, unless otherwise noted. Baked potatoes (188), rice (205) and noodles (221) are nutritious sides. Broccoli (55), carrots (55) and green beans (38) are too. An apple has 72 calories, while a chocolate chip cookie has 47. If you enjoy your favorite foods with a glass of red wine (3.5 oz.), add 88 calories, or with a bottle of beer (12 oz.), add 153.
"Empty" Calories
Watch out for these drink and snack calories that add little nutrition to meals: beer (12 oz., 153), cola (12 oz., 137) brownies (227), and Oreos (1 cookie, 47). Other risky foods include caramel corn (1 cup, 168), peanut and chocolate candy (1 bar, 264) and sour cream and onion potato chips (1 oz., 151).
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