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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