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)
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 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