The chart provides a quick guide to the number of discretionary calories in some common foods. It is very easy to exceed your discretionary 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 discretionary calorie allowance quickly.
|
Food
|
|
Amount
|
|
Estimated
Total Calories
|
|
Estimated
Discretionary
Calories
|
| |
|
|
|
|
|
|
 |
|
MILK GROUP
|
|
|
|
|
|
|
|
|
Fat-free milk
|
|
1 cup
|
|
85
|
|
0
|
|
|
1% milk
|
|
1 cup
|
|
100
|
|
20
|
|
|
2% milk (reduced fat)
|
|
1 cup
|
|
125
|
|
40
|
|
|
Whole milk
|
|
1 cup
|
|
145
|
|
65
|
|
|
Low-fat chocolate milk
|
|
1 cup
|
|
160
|
|
75
|
|
|
Cheddar cheese
|
|
1 ½ ounces
|
|
170
|
|
90
|
|
|
Nonfat mozzarella
|
|
1 ½ ounces
|
|
65
|
|
0
|
|
|
Whole milk mozzarella
|
|
1 ½ ounces
|
|
130
|
|
45
|
|
|
Fruit flavored low-fat yogurt
|
|
1 cup (8 fl oz.)
|
|
240 to 250
|
|
100 to 115
|
|
|
Frozen yogurt
|
|
1 cup
|
|
220
|
|
140
|
|
|
Ice cream, vanilla
|
|
1 cup
|
|
290
|
|
205
|
|
|
Cheese sauce
|
|
¼ cup
|
|
120
|
|
75
|
|
| |
|
Food
|
|
Amount
|
|
Estimated
Total Calories
|
|
Estimated
Discretionary
Calories
|
| |
|
|
|
|
|
|
|
MEAT AND BEANS GROUP
|
|
|
|
|
|
|
|
|
Extra lean ground beef, 95% lean
|
|
3 oz., cooked
|
|
165
|
|
0
|
|
|
Regular ground beef, 80% lean
|
|
3 oz., cooked
|
|
230
|
|
65
|
|
|
Turkey roll, light meat
|
|
3 slices (1 oz. each)
|
|
125
|
|
0
|
|
|
Roasted chicken breast (skinless)
|
|
3 oz.
|
|
140
|
|
0
|
|
|
Roasted chicken thigh with skin
|
|
3 oz.
|
|
210
|
|
70
|
|
|
Fried chicken with skin & batter
|
|
3 wings
|
|
475
|
|
335
|
|
|
Beef sausage, pre-cooked
|
|
3 oz., cooked
|
|
345
|
|
180
|
|
|
Pork sausage
|
|
3 oz., cooked
|
|
290
|
|
125
|
|
|
Beef bologna
|
|
3 slices (1 oz. each)
|
|
265
|
|
100
|
|
| |
|
Food
|
|
Amount
|
|
Estimated
Total Calories
|
|
Estimated
Discretionary
Calories
|
| |
|
|
|
|
|
|
|
GRAINS
|
|
|
|
|
|
|
|
|
Whole wheat bread
|
|
1 slice (1 oz.)
|
|
70
|
|
0
|
|
|
White bread
|
|
1 slice (1 oz.)
|
|
70
|
|
0
|
|
|
English muffin
|
|
1 muffin
|
|
135
|
|
0
|
|
|
Blueberry muffin
|
|
1 small (2 oz.)
|
|
185
|
|
45
|
|
|
Croissant
|
|
1 med. (2 oz.)
|
|
230
|
|
95
|
|
|
Biscuit, plain
|
|
1-2.5” diameter
|
|
130
|
|
60
|
|
|
Cornbread
|
|
1 piece (2 ½ x 2 ½ x 1 ¼”)
|
|
190
|
|
50
|
|
|
Graham crackers
|
|
2 large pieces
|
|
120
|
|
50
|
|
|
Whole wheat crackers
|
|
5 crackers
|
|
90
|
|
20
|
|
|
Round snack crackers
|
|
7 crackers
|
|
105
|
|
35
|
|
|
Chocolate chip cookies
|
|
2 large
|
|
135
|
|
70
|
|
|
Cake-type doughnuts, plain
|
|
2 mini doughnuts, 1 ½” diameter
|
|
120
|
|
50
|
|
|
Glazed doughnut, yeast type
|
|
1 medium, 3 ¾” diameter
|
|
240
|
|
165
|
|
|
Cinnamon sweet roll
|
|
1- 3 oz. roll
|
|
310
|
|
100
|
|
| |
|
Food
|
|
Amount
|
|
Estimated
Total Calories
|
|
Estimated
Discretionary
Calories
|
| |
|
|
|
|
|
|
|
VEGETABLES
|
|
|
|
|
|
|
|
|
French fries
|
|
1 medium order
|
|
460
|
|
325
|
|
|
Onion rings
|
|
1 order (8 to 9 rings)
|
|
275
|
|
160
|
|
| |
|
Food
|
|
Amount
|
|
Estimated
Total Calories
|
|
Estimated
Discretionary
Calories
|
| |
|
|
|
|
|
|
|
EXTRAS*
|
|
|
|
|
|
|
|
|
Regular soda
|
|
1 can (12 fluid ounces)
|
|
155
|
|
155
|
|
|
Regular soda
|
|
1-20 ounce bottle
|
|
260
|
|
260
|
|
|
Diet soda
|
|
1 can (12 fluid ounces)
|
|
5
|
|
5
|
|
|
Fruit punch
|
|
1 cup
|
|
115
|
|
115
|
|
|
Table wine
|
|
5 fluid ounces
|
|
115
|
|
115
|
|
|
Beer (regular)
|
|
12 fluid ounces
|
|
145
|
|
145
|
|
|
Beer (light)
|
|
12 fluid ounces
|
|
110
|
|
110
|
|
|
Distilled spirits (80 proof)
|
|
1 ½ fluid ounces
|
|
95
|
|
95
|
|
|
Butter
|
|
1 teaspoon
|
|
35
|
|
35
|
|
|
Stick margarine
|
|
1 teaspoon
|
|
35
|
|
35
|
|
|
Cream cheese
|
|
1 tablespoon
|
|
50
|
|
50
|
|
|
Heavy (whipping) cream
|
|
1 tablespoon
|
|
50
|
|
50
|
|
|
Dessert topping, frozen, semi-solid
|
|
1 tablespoon
|
|
15
|
|
15
|
|
|
Gravy, canned
|
|
¼ cup
|
|
30
|
|
30
|
*All of the calories in candy, sodas, alcoholic beverages, and solid fats are discretionary calories. 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.
