100 Calories Worth of Food

For most individuals, 400-500 calories is an appropriate calorie range for a meal. Many people prefer not to spend their day counting calories. One simple way to keep track of calories but to not actually counting them is by knowing what 100 calories look like. Below I have listed foods from a variety of food groups that show what 100 calories worth of food look like. These portions can be used as a guide for other, similar foods you may eat.

Protein Foods:
Lean meat, chicken, 2 ounces
Fish, tuna, 3 ounces
Egg, 1 large
Cottage cheese, 1%, ½ cup
Chickpeas, cooked, 1/3 cup
Milk, skim or 1%, 1 cup
Almonds, 14 whole
Cashew, 11
Peanut butter, 1 tbsp      

Carbohydrate Foods:
Oatmeal, cooked, ¾ cup
Pasta, cooked, ½ cup
Popcorn, air popped, 3 cups
Whole grain bread, 1 slice
Apple, 1 medium
Banana, 1 medium
Blueberries, 1 cup
Raisins, ¼ cup
Orange, 1 large