Nutrition Articles

What Does 100 Calories Look Like?

Learn How to Estimate Portion Sizes

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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
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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

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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

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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

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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

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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

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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
 
 
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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

  • STERNCAM5166
    I like the visuals. They are helpful. I agree - I think I need to read the labels and see just what they are comparing. The muffin, bacon, etc. Not sure if some of the pictures are
    over or under calories. It is great though to compare and eyeball all the things.
    Thank you so much.
    Carol Mann - 3/11/2015 4:50:25 PM
  • CYRUSNAMBAK
    Great and creative article. i am sure many people are gonna love this.
    i am the CEO at gymnut.co and we run fitness2.0 magazine (www.fitness20.ca
    ) which i am interested in publishing this fabulous article in there too.
    Megan, hope you see my comment and could get back to me AT cyrus@gymnut.co if you are interested. - 3/4/2015 4:00:04 PM
  • Excellent ! - 2/4/2015 12:54:08 AM
  • great article I printed it out as a reference guide - 2/3/2015 5:27:30 PM
  • I wonder what size is the muffin, if it has only 100 kcal? More likely 300... - 1/24/2015 2:22:17 PM
  • Tremendously useful! What well done photos. Tons of work to do these!

    Jeff - 1/14/2015 10:55:05 AM
  • I would like to know what kind of brown rice they are using for it to be 100 calories for a half cup. As I am a New Yorker in Australia I constantly have to convert things. The rice here equals 352 calories for 100 grams according to the package. And 100 grams is about 3/4 of a cup. Not likely that brow rice is 100 calories for 1/2 cup... more like 250-300 calories for a half cup. - 10/30/2014 6:51:57 PM
  • So helpful! Thank you - 10/21/2014 12:08:39 PM
  • Now I get the "picture" ; ) Thanks for sharing - 10/21/2014 10:40:42 AM
  • wow, this is a big help ,aspargus is my favorite .big eye opener!! thank you pinned it - 9/19/2014 11:42:07 AM
  • Great visual - the cheese was especially enlightening for me! - 9/8/2014 1:30:51 AM
  • Great visual! - 9/4/2014 9:03:50 PM
  • ETHELMERZ
    Very interesting and educational, I found out I wasn't even serving 100 calorie portions on many food items. This is great for maintenance, when every little tiny piece of something, more or less, does not matter one whit!! - 8/22/2014 2:06:10 PM
  • MOUSEANA94
    This is nice but I agree that it is misleading of some things. For instance, it shows two sticks of string cheese, when in reality one stick is typically 80 calories. So two sticks would be closer to 200 calories... - 7/23/2014 3:21:41 PM
  • Wow! This helps me to see that I need to cut back on the cashews and cheese! - 7/18/2014 1:32:10 PM
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