Knowing what you can have for 100 calories is important when you are on a diet. The following are 100-calorie portions of common foods, which are broken down by food categories.
Animal meats are relatively high in fat. Therefore, for 100-calorie portions, you need to focus on extra lean meat like turkey and chicken breasts. Some deli cuts can also be considered for 100-calorie breakfast or lunch ideas.
- 2 ounces of skinless roasted chicken breast or lean turkey
- 2 ounces of grilled pork tenderloin
- 5 slices of thinly sliced lean ham or turkey
- 3 slices of thinly sliced roast beef
2. Fish and Seafood
Fish and seafood are high in protein and have lower fat contents than meats, so more quantity is included in each 100-calorie portion.
- 2.5 ounces skinless salmon fillet or tuna steak
- 3 ounces of cod, halibut or other white fish
- 20 blanched large shrimp
- 3 ounces of boiled lobster or crab meat
3. Egg, Dairy and Dairy Alternatives
The calories in dairy and dairy alternatives vary depending on their fat and sugar content. The best thing to do is to read the nutrition panel on your product label. The following are some examples of 100-calorie portions.
- 1 cup of skim milk
- 1 cup of sweetened almond milk
- 1 cup of unsweetened soy milk
- 1 slice of regular, 2 slices of reduced fat or 3 slices of fat-free cheese
- 6 ounces of low-fat or 8 ounces of fat free yogurt
- 1 jumbo size egg
- ½ cup of egg substitutes
4. Bread and Grains
These are your staple food. Most calories in this group comes from carbohydrates and fats. Below are your 100-calorie food choices.
- 1 slice of whole grain bread
- 2 slices of light bread
- 1 light English muffin.
- ½ of a regular bagel or 1 petite 100-calorie bagels (available in only certain brands).
- ½ cup of streamed brown rice or 1 cup of streamed white rice.
- 5 tablespoons of dried oatmeal:
- 3 ounce of wheat pasta
5. Nuts and Seeds
Nuts and seeds are various in their calorie count. Some nuts like cashews and walnuts are much higher in fat content, which make them higher in calories. Others like pistachios are less oily, which is the reason for their lower calorie amount. Below are 100-calorie serving sizes for common nuts and seeds.
- 2 tablespoons of sunflower seeds
- 2 tablespoons of cashews bits or halves
- 8 walnut halves
- 12 raw or dry roasted almonds
- 16 raw or dry roasted peanuts
- 28 kernels of pistachios
6. Fruits and Vegetables
Most vegetables are considered “free foods” because they are only minimal in calories. Fruits are higher in sugar content, and therefore, need to be included in your calorie count. Here is what you can have for 100 calories.
- 1 medium apple or large pear
- 1 medium orange or grapefruit
- 1 small size banana
- 1 cup of grapes
Common spices like salt, pepper and herbs have negligible calories so you don’t have to account for them. Other cooking condiments like vinegar, cooking wine and sugar substitutes are also “free foods”. Only oil or sugar based ingredients need to be included when you do your calorie count. The following are 100-calorie measurements of your most frequently used condiments.
- 1 tablespoon of olive, canola or vegetable oil
- 1 tablespoon of peanut butter
- 3 teaspoons of honey
- 3 tablespoons of granulated sugar
- 1 tablespoon of regular or 2 tablespoons of reduced fat mayonnaise
- 1 tablespoon of regular salad dressings
- ¼ cup of reduced fat or ½ cup of fat free salad dressings