Phase 2 Food Calorie Sheet

Fish

  • Cod (3.5 oz) – 83 calories
  • Crab Meat (3.5 oz) – 100 calories
  • Flounder (3.5 oz) – 90 calories
  • Haddock (3.5 oz) – 88 calories
  • Halibut (3.5 oz) – 110 calories
  • Lobster (3.5 oz) – 98 calories
  • Red Snapper (3.5 oz) – 110 calories
  • Shrimp (3.5 oz) – 110 calories
  • Tilapia (3.5 oz) – 94 calories

Lean Beef

  • 93/7 Lean Ground Beef (3.5 oz) – 150 calories
  • Cube Steak (3.5 oz) – 160 calories
  • Sirloin Tip Side Steaks (3.5 oz) – 130 calories
  • Top Round Steak (3.5 oz) – 166 calories
  • Tri-Tip Steak (3.5 oz) – 154 calories
  • Flank Steak (3.5 oz) – 191 calories
  • New York (3.5 oz) – 193 calories
  • Veal
  • Sirloin (3.5 oz) – 110 calories
  • Loin Chop (3.5 oz) – 117 calories

Chicken

  • Chicken Breast (3.5 oz) – 87 calories

Vegetables

  • Asparagus (2’’ tip) – 1 calorie
  • Asparagus (small spear) – 2 calories
  • Asparagus (medium spear) – 3 calories
  • Asparagus (large spear) – 4 calories
  • Celery (medium stalk) – 6 calories
  • Cabbage (1 cup shredded) – 17 calories
  • Cucumber (small) – 19 calories
  • Cucumber (medium) – 24 calories
  • Cucumber (large) – 34 calories
  • Cucumber English (long) – 60 calories
  • Lettuce (1 cup) – 8 calories
  • Lettuce (small head) – 32 calories
  • Red Radishes – 1 calorie
  • Spinach, raw (1 cup) – 7 calories
  • Tomato (cherry) – 3 calories
  • Tomato (plumb) – 11 calories
  • Tomato (small) – 16 calories
  • Tomato (medium) – 22 calories
  • Tomato (large) – 33 calories
  • Onion (small) - 28 calories
  • Onion (medium) - 44 calories
  • Onion (large) - 60 calories

Fruit

  • Apple (small) – 55 calories
  • Apple (medium) – 72 calories
  • Apple (large) – 110 calories
  • Orange (navel) – 69 calories
  • Orange (Florida) – 65 calories
  • Orange (California) – 59 calories
  • Strawberries, 12 large – 72 calories
  • Strawberries, 20 medium – 80 calories
  • Strawberries sliced 1 Cup - 53 calories
  • Pink Grapefruit (California) – 92 calories
  • Pink Grapefruit (Florida) – 74 calories

Bread

  • Alessi Grissini Breadstick - 12 calories
  • WASA (Sourdough and Light Rye) – 30 calories per slice
  • Finn Crisp (Original and Sourdough) 20 calories per slice