Excerpt from The Body Fat Guide, by Ron Brown:

Food Calorie Table - Fruit & Vegetables
(Values are approximate for edible portions.)
Based on U.S. Dept. of Agriculture's Home and Garden Bulletin, No. 72: Nutritive Value of Foods.

Fruit                                           Calories
Apple 2.75" diameter 80
Apple juice 1 cup 115
Applesauce 1 cup unsweetened 105
Apricot 3 medium 50
Avocado 1 medium 305
Banana 1 large 105
Blueberries 1 cup 80
Cantaloupe half of 5" diameter 95
Cherries 1cup 90
Dates 10 230
Grapefruit half 40
Grapes, green 1 cup 90
Honeydew 6.5" wedge 45
Kiwi 1 45
Mango 4 ounces 75
Nectarine 1 75
Orange 1 medium 70
Orange juice 1 cup 105
Papaya 4 ounces 45
Peach 1 medium 50
Pear 1 100
Pineapple 8 ounces 60
Pineapple juice 4 ounces 60
Plum 1 30
Prunes 2 ounces 130
Raisins .25 cup 120
Raspberries 1 cup 70
Strawberries 1 cup 55
Tangerine 1 medium 37
Watermelon 4" x 8" wedge 155

Vegetables                                 Cal.
Artichoke 1 medium 50
Asparagus 4 ounces 20
Beets 4 ounces 35
Beet greens 1 cup 25
Broccoli 4 ounces 30
Brussel sprouts 1 cup 50
Cabbage, raw 1 cup 25
Carrot 1 30
Cauliflower, raw 1 cup 30
Celery 1 stalk 5
Collard greens 1 cup 25
Corn, on cob 1 ear 85
Corn, kernels 1 cup 165
Cucumber 8" 15
Dandelion 4 ounces 50
Eggplant 1 cup 25
Endive/Escarole 1 cup 10
Green beans 4 ounces 40
Kale, raw 1 cup 40
Leeks .5 cup 16
Lettuce, head 1 cup 15
Lettuce, romaine 4 ounces 25
Mushrooms .5 cup 9
Okra 1 cup 50
Onions, green 6 small 25
Onions, white, raw 4 ounces 40
Parsnips 1 cup 95
Peas 1 cup 125
Pepper, sweet green 1 medium 20
Pepper, sweet red 1 medium 25
Potato baked 4 ounces 125
Potato chips 10 105
Potato, french fried 6 100
Potato, mashed .5 cup 90
Potato salad 1 cup 360
Potato, sweet 5 ounces 200
Pumpkin 1 cup 50
Radishes 4 small 8
Sauerkraut 1 cup 45
Spinach 1 cup 10
Squash, summer .5 cup 55
Squash, winter .5 cup 45
Squash, zucchini 1 cup 40
Tomato 1 medium 20
Turnips 1 cup 55
Turnip greens 1 cup 45
Watercress 4 ounces 25

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