Advertisement -- Learn more about ads on this site.

Nutrition Articles  ›  Healthy Habits

What Does 100 Calories Look Like?

Learn How to Estimate Portion Sizes

-- By Megan Patrick, Staff Writer
Advertisement -- Learn more about ads on this site.
Portion control is a crucial part of the weight-loss process, but it's not always convenient to weigh everything you eat. Instead, you can learn how to eyeball portions of common foods so you'll know about how many calories you're eating. You might also be surprised to see how much or how little of certain foods you can eat while consuming the same number of calories. 

100-Calorie Servings of Fruit
Be sure to "Pin" this graphic for future reference.
 
Fruit 100-Calorie Serving
strawberries 2 cups (10 oz)
blueberries 1 1/4 cups (6 oz)
grapes  52 grapes (9 oz)
watermelon 2 cups diced (11 oz)
peaches 2 medium (8 oz)
pineapple  3/4 cup chunks (8.8 oz)
banana  3/4 large (4 oz)
orange 1 large (7.4 oz)
kiwi  2 kiwis (8 oz)
apple 1 large (7 oz)
dried apple rings 6 rings (1.4 oz)
dried apricots  6 (1.5 oz)
raisins  65 (1.2 oz)
dates, medjool 1 1/2
prunes  4 (1.4 oz)
banana chips 1/4 cup (0.75 oz)
 
100-Calorie Servings of Vegetables

Be sure to "Pin" this graphic for future reference.
 
Vegetables 100-Calorie Serving
sweet potato  1 medium (4 oz)
jicama  2 cups (8.5 oz)
edamame (soy beans)  1/2 cup shelled (3 oz)
grape tomatoes  33 tomatoes (20 oz)
broccoli  5 cups flowerets (12.6 oz)
corn  3/4 cup kernels (4.3 oz)
Romaine lettuce 1 head (22 oz)
celery 12 stalks (25 oz)
baby carrots  28 carrots (10 oz)
cucumbers 3 medium cucumbers
green beans  2 1/4 cups cooked (18 oz)
asparagus  22 spears (18 oz)
avocado 1/2 avocado (2.4 oz)
baked potato  1 small (3.8 oz)
peppers  4 peppers (12 oz)
 
100-Calorie Servings of Nuts

Be sure to "Pin" this graphic for future reference.
 
Nuts  100-Calorie Serving
almonds 15 almonds (0.6 oz)
cocoa-dusted almonds  15 almonds (0.6 oz)
cashews  12 (0.6 oz)
macadamia nuts  5 (0.5 oz)
peanuts 17 (0.6 oz)
peanut butter  1 Tablespoon (0.6oz)
pistachios  30 (0.7 oz)
walnuts 8 halves (0.6 oz)
soy nuts 1/4 cup (0.7 oz)
sunflower seeds 1/8 cup (0.6 oz)
 
100-Calorie Servings of Protein

Be sure to "Pin" this graphic for future reference.
 
Protein  100-Calorie Serving
hard-boiled egg  1 1/2 eggs (2.3 oz)
chicken breast  3 oz
steak  1.5 oz
tofu  1/2 block (5 oz)
tuna (packed in water)  4.2 oz
roast beef  3.4 oz
ham 2.2 oz
turkey 3.4 oz
bacon 2 slices
sausage links  two 4-inch links
 
100-Calorie Servings of Cheese

Be sure to "Pin" this graphic for future reference.
 
Cheese 100-Calorie Serving
mozzarella  1.5 oz
Cheddar  1 slice (1 oz)
Swiss 1 slice (1 oz)
string cheese 2 sticks
cottage cheese, 1%  5 oz
goat cheese 1.3 oz
Parmesan  1/4 cup plus 1/2 tablespoon (0.8 oz)
 
100-Calorie Servings of Grain

Be sure to "Pin" this graphic for future reference.
 
Grain 100-Calorie Serving
blueberry muffin  1/2 large
French bread  1.3 oz
pita  1/2 large
whole wheat bread  1 slice
English muffin  1 muffin
flour tortilla  1 (6-inch)
bagel  1/2 regular (1.3 oz)
rice cake 3
oatmeal  1/2 cup cooked
brown rice 1/2 cup cooked
 
 
Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
Page 1 of 1   Return to main nutrition page »
Advertisement -- Learn more about ads on this site.

Related Content


Stay in Touch With SparkPeople

Subscribe to our Newsletters

About The Author

Megan Patrick Megan Patrick
Megan Lane Patrick has been a professional writer and editor for the past 16 years, and was a chronic dieter for at least 30. A combination of weight-loss surgery, mindful eating and daily exercise finally allowed her to maintain a weight loss of more than 100 pounds. When she's not lifting weights at the gym, you can find her walking shelter dogs as a volunteer for the SPCA.

Member Comments