Empty calories

How do I count the empty calories I eat?

The chart provides a quick guide to the number of empty calories in some common foods.  It is
very easy to exceed your empty calorie allowance, even when making careful food choices. Fats
are concentrated sources of calories. Even small amounts of foods high in solid fats will use up the
empty calorie allowance quickly.

 

Food		Amount		Estimated  Total Calories		Estimated Empty Calories (calories from solid fats and added sugars)
DAIRY GROUP
Fat-free milk (skim)		1 cup		83		0
1% milk (low fat)		1 cup		102		18
2% milk (reduced fat)		1 cup		122		37
Whole milk		1 cup		149		63
Low-fat chocolate milk		1 cup		158		64
Cheddar cheese		1 ½ ounces		172		113
Nonfat mozzarella cheese		1 ½ ounces		59		0
Whole milk mozzarella cheese		1 ½ ounces		128		76
Fruit flavored low-fat yogurt		1 cup (8 fl oz.)		250		152
Frozen yogurt		1 cup		224		119
Ice cream, vanilla		1 cup		275		210
Cheese sauce		¼ cup		120		64
Food		Amount		Estimated  Total Calories		Estimated Empty Calories
PROTEIN FOODS GROUP
Extra lean ground beef, 95% lean		3 oz., cooked		146		0
Regular ground beef, 80% lean		3 oz., cooked		229		64
Turkey roll, light meat		3 slices (1 oz. each)		165		0
Roasted chicken breast (skinless)		3 oz., cooked		138		0
Roasted chicken thigh with skin		3 oz., cooked		209		47
Fried chicken with skin & batter		3 medium wings		478		382
Beef sausage, pre-cooked		3 oz., cooked		345		172
Pork sausage		2 patties (2 oz.)		204		96
Beef bologna		3 slices (1 oz. each)		261		150
Food		Amount		Estimated  Total Calories		Estimated Empty Calories
GRAINS GROUP
Whole wheat bread		1 slice (1 oz.)		69		0
White bread		1 slice (1 oz.)		69		0
English muffin		1 muffin		132		0
Blueberry muffin		1 small muffin (2 oz.)		259		69
Croissant		1 medium (2 oz.)		231		111
Biscuit, plain		1 medium (2.5" diameter)		186		71
Cornbread		1 piece (2 ½" x 2 ½" x 1 ¼")		167		52
Corn flakes cereal		1 cup		90		8
Frosted corn flakes cereal		1 cup		147		56
Graham crackers		2 large pieces		118		54
Whole wheat crackers		5 crackers		85		25
Round snack crackers		7 crackers		106		42
Chocolate chip cookies		2 large		161		109
Chocolate cake		1 slice of two-layer cake		408		315
Glazed doughnut, yeast type		1 medium, 3 ¾" diameter		255		170
Cinnamon sweet roll		1 medium roll		223		137
Food		Amount		Estimated  Total Calories		Estimated Empty Calories
VEGETABLE GROUP
Baked potato		1 medium		159		0
French fries		1 medium order		431		185
Onion rings		1 order (8 to 9 rings)		275		160
Food		Amount		Estimated  Total Calories		Estimated Empty Calories
FRUIT GROUP
Unsweetened applesauce		i cup		105		0
Sweetened applesauce		1 cup		173		68
Food		Amount		Estimated  Total Calories		Estimated Empty Calories
OTHER
Pepperoni pizza		1 slice of a 14" pizza, regular crust		340		139
Regular soda		1 can (12 fluid oz.)		136		136
Regular soda		1 bottle (19.9 fluid oz.)		192		192
Fruit-flavored drink		1 cup		128		128
Butter		1 teaspoon		36		33
Stick margarine		1 teaspoon		36		32
Cream cheese		1 Tablespoon		41		36
Heavy (whipping) cream		1 Tablespoon		51		45
Frozen whipped topping (non dairy)		¼ cup		60		55
Table wine		1 glass (5 fluid oz.)		121		121*
Beer (regular)		1 can ( 12 fluid oz.)		155		155*
Beer (light)		1 can (12 fluid oz.)		104		104*
Distilled spirits (80 proof)		1 standard drink (1 ½ fluid oz.)		96		96*

* Calories from alcohol are not from solid fats or added sugars, but they count against your limit for empty
calories ― calories from solid fats and added sugars.

The calories per serving are listed on the Nutrition Facts label on food packages. Be sure to compare the
stated serving size to the amount actually eaten. If you eat twice the stated serving size, you will have twice
the calories.

Key Consumer Messages:
● Enjoy your food, but eat less.
● Avoid oversized portions.
● Drink water instead of sugary drinks.

Last Modified: June 04, 2011 11:12 AM