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What does a 100-calorie portion look like?
Controlling portions is important to managing your weight, but weighing everything you eat just isn’t very practical. The guide below will help you determine the number of calories provided by the most popular foods.
| Fruits | 100-Calorie Portion |
| Apple | 1 - large |
| Banana | 3/4 - large |
| Blueberries | 1 1/4 cups |
| Dates, Medjool | 1 1/2 |
| Dried Apricots | 6 |
| Grapes | 52 |
| Kiwi | 2 |
| Orange | 1 - large |
| Peaches | 2 - medium |
| Pineapple | 3/4 cup - chunks |
| Prunes | 4 |
| Raisins | 65 |
| Strawberries | 2 cups |
| Watermelon | 2 cups - diced |
| Vegetables | 100-Calorie Portion |
| Asparagus | 22 |
| Avocado | 1/2 |
| Baby carrots | 28 |
| Baked potato | 1 - small |
| Broccoli | 5 cups |
| Celery | 12 stalks |
| Corn | 3/4 cup kernels |
| Cucumbers | 3 - medium |
| Edamame | 1/2 cup shelled |
| Grape tomatoes | 33 |
| Green beans | 2 1/4 cups - cooked |
| Peppers | 4 |
| Romaine lettuce | 1 head |
| Sweet potato | 1 - medium |
| Nuts and seeds | 100-Calorie Portion |
| Almonds | 15 |
| Cashews | 12 |
| Macadamia nuts | 5 |
| Peanut butter | 1 tablespoon |
| Peanuts | 17 |
| Pistachios | 30 |
| Soy nuts | 1/4 cup |
| Sunflower seeds | 1/8 cup |
| Walnuts | 8 halves |
| Meats and alternatives | 100-Calorie Portion |
| Bacon | 2 slices |
| Chicken breast | 85 g |
| Ham | 57 g |
| Hard-boiled egg | 1 1/2 |
| Roast beef | 85 g |
| Steak | 28 g |
| Tofu | 1/2 block - 142 g |
| Tuna (packed in water) | 113 g |
| Turkey | 85 g |
| Cheeses |
100-Calorie Portion |
| Cheddar | 1 slice - 28 g |
| Cottage cheese, 1% | 142 g |
| Goat cheese | 28 g |
| Mozzarella | 28 g |
| Parmesan | 1/4 cup + 1/2 tablespoon |
| String cheese | 2 sticks |
| Suisse | 1 slice - 28 g |
| Grains |
100-Calorie Portion |
| Bagel regular | 1/2 |
| Blueberry muffin | 1/2 - large |
| Brown rice | 1/2 cup cooked |
| English muffin | 1 |
| Flour tortilla | 1 - 6" |
| French bread | 28 g |
| Oatmeal | 1/2 cup - cooked |
| Pita | 1/2 - large |
| Rice cake | 3 |
| Whole wheat bread | 1 slice |
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