Excerpt from The Body Fat Guide, by Ron Brown:

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

Legumes, Nuts                         Calories
Almonds, shelled 1 cup 795
Beans, lima 1 cup 260
Beans, navy 1 cup 225
Beans, kidney 1 cup 230
Brazil nut, shelled 1 ounce 185
Cashews, raw .25 cup 196
Chestnuts, shelled 1 cup 350
Chickpeas 1 cup 270
Coconut, shelled 2" x 2" x .5" 160
Coconut, dried 1 cup 410
Filberts, shelled 1 ounce 180
Lentils 1 cup 215
Macadamias 1 ounce 196
Peanuts, shelled 1 ounce 160
Peanut butter 1 tablespoon 95
Peas, raw .5 cup 58
Pecans, halves 1 ounce 190
Pine nuts 1 ounce 160
Pistachios, shelled 1 ounce 165
Pumpkin seeds 1 ounce 155
Sesame seeds, hulled 1 tablespoon 45
Sesame butter 1 tablespoon 95
Soybeans 1 cup 235
Sprouts, mung 4 ounces 36
Sprouts, soybean 4 ounces 40
Sprouts, alfalfa 4 ounces 32
Sunflower seeds 1 ounces 160
Tofu, raw .5 cup 94
Walnut pieces 1 ounce 180

Cereals, Grains                            Cal.
Bagel 1 medium 165
Barley 4 ounces 390
Biscuit 1 medium 90
Bran flakes 1 cup 105
Bread crumbs 1 cup 340
Bread, French 1 slice 70
Bread, Italian 1 slice 70
Bread, pita 1 80
Bread, pumpernickel 1 slice 70
Bread, rye 1 slice 50
Bread, whole wheat 1 slice 60
Bread, white 1 slice 70
Corn flakes 1 cup 100
Corn grits 1 cup 125
Croutons 6 35
Farina 1 cup 100
French toast 1 slice 130
Granola 1 cup 225
Melba toast 1 slice 30
Muffin, bran 1 medium 150
Muffin, corn 1 medium 130
Muffin, English 1 150
Oatmeal. cooked 1 cup 150
Pancake 4" 60
Pasta, cooked 1 cup 190
Popcorn 1 cup 55
Rice cake 1 35
Rice, white, cooked .5 cup 100
Rice, brown .5 cup 110
Rice, wild .5 cup 85
Roll, hamburger 1 120
Roll, hot dog 1 160
Roll, onion 1 130
Wheat, cream of .5 cup 65
Wheat germ .5 cup 220

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