What Does 100 Calories Look Like?

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

Member Comments

I'm still looking for one about carbs Report
Visuals help a lot. Report
About what I eat times 2. Report
love these visuals Report
Thanks, I pinned for future reference! Report
great info Report
Thank U Report
Love this! Wish there was one for carbs Report
Thanks Report
good article! Report
Excellent article and good need-to-know information. Report
What a great visual for planning snacks. Report
I wish this was a poster! Report
I was just wondering about strawberries and blueberries. This information is invaluable. Report
Fantastic Report


 

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.