Nutrition Calorie Counter

Something I dug up from an old www.cbathletics.com newsletter...

Counting calories is usually not necessary, but sometimes a more concentrated effort with respect to diet may be necessary. Don't sabotage all your hard work with poor dietary choices. Most food packages provide a detailed nutritional analysis such as the # of total calories, # of grams of protein, fat, and carbohydrate, as well as the vitamins and mineral content.

Following is a list of the number of calories in common foods:

Alcohol (beer or 1-ounce shot) = ~ 150 (does not include mix!)
Apple = ~ 100
Bagel = 200
Banana (1 large) = ~ 100
Cheese (1 ounce/small cube) = 150
Chicken breast (4oz/40g)= 175 (35g PRO)
Deli meat (4 slices turkey/beef) = 100
Egg = 74 (6g PRO)
Egg white= 12 (3g PRO)
Gatorade (355ml)= 120
Ham (3 ounces) = 150
Juice (1 cup) = ~ 125
Peanuts (10) = 45
Pop (12 ounces/1 can)= 150
Potato (8 ounces)= 200 (5g PRO)
Rice (1 cup) = 250 (6g PRO)
Steak (3 ounces) = 135 (17g PRO)
Tuna (3 ounces)= 100
Vegetables (1 cup raw)= 25
Yogurt (125g/1 cup)"fat-free" = 175
Yogurt "sugar- and fat-free"= 75
Orange = 60

And some scary fast food info:

FAST FOOD CALORIE COUNTS (with fat grams and fat % in brackets)

Burger King

Double Whopper w/ cheese
= 960 (63g & 60% fat)

Medium fries
= 400 (20g & 45% fat)

Onion rings
= 310 (14g & 41% fat)

Hamburger
= 330 (15g & 41% fat)


McDonald's

Quarter pounder w/cheese
= 530 (30g & 51% fat)

Big Mac
= 530 (28g & 48% fat)

Fries (super size)
= 540 (26 & 43% fat)

Hamburger
= 270 (10g & 33% fat)

McNuggets (4)
= 200 (12 & 54% fat)

Fries (small)
= 210 (10g & 43% fat)

Egg McMuffin
= 290 (13g & 40% fat)



Subway (6-inch)

Tuna
= 519 (32g &55% fat)

Turkey
= 273 (4g & 13% fat)

Club
= 300 (5g & 15% fat)

Meatball
= 408 (14g & 31% fat)


Taco Bell

Taco salad
= 860 (55g & 58% fat)

Chicken soft taco
= 223 (10g & 40% fat)

Soft taco supreme
= 270 (15g & 50% fat)


Wendy's

Big Bacon Classic
= 610 (33g & 49% fat)

Grilled Chicken sandwich
= 290 (7g & 22% fat)

Large chili
= 310 (10g & 29% fat)

Single burger
= 360 (16g & 40% fat)

Fries (small)
= 260 (13g & 45% fat)


You should also be using www.fitday.com to track your nutrition.

Of course, Dr. Mohr's Fat Loss Nutrition Guidelines will help as well. His report is one of the many bonuses you get with the www.turbulencetraining.com package.