CalorieKing’s Summertime Foods Calorie Guide
With summertime upon us, BBQs and outside celebrations seem to pop up all the time. While some foods are high in calories and sodium, eating at a summertime celebration doesn’t have to wreck your diet. With our special CalorieKing Summertime Foods Guide you can easily review various categories of food you are likely to encounter to check the nutritional information and make a sensible plan.
Print out this handy chart and put it somewhere handy, and you’ll be able to easily handle any summertime party. Enjoy the summertime living!
Meats, Franks and Burgers
| Cal | Fat (g) | Carbs (g) | Sodium (mg) | |
|---|---|---|---|---|
| Meat | ||||
| Top Sirloin Steak, 1/4″ fat, small (4 oz raw/ 3 oz cooked wt.) | 275 | 19 | 0 | 60 |
| Top Sirloin Steak, 1/4″ fat, large (8 oz raw/6 oz cooked wt.) | 555 | 39 | 0 | 120 |
| Top Sirloin Steak, 1/4″ fat, extra large (12 oz raw/10 oz cooked wt.) | 925 | 65 | 0 | 200 |
| Filet Mignon, lean & fat, 6 oz cooked | 540 | 40 | 0 | 100 |
| T-Bone Steak, lean, 8 oz raw | 200 | 8 | 0 | 80 |
| T-Bone Steak, 1/4″ fat, 8 oz raw | 400 | 28 | 0 | 100 |
| Beef Ribs, center cut, w/BBQ Sauce, 2 ribs, 7.5 oz | 620 | 43 | 25 | 1730 |
| Pork Baby Back Ribs w/Honey BBQ Sauce, 3 ribs, 7.5 oz | 510 | 30 | 29 | 1200 |
| Pulled Pork, shoulder meat, 4 oz | 305 | 21 | 0 | 80 |
| Pork Loin Chop, 3 oz (6 oz raw weight) | 275 | 16 | 0 | 70 |
| Beef Kebab, lean meat (2 oz) plus veggies | 115 | 4 | 1 | 50 |
| Burgers | ||||
| Beef Burger Patty, 70% lean, plain, grilled 3 oz (4 oz raw weight) | 230 | 16 | 0 | 70 |
| Beef Burger Patty, 90% lean, plain, grilled 3 oz. (4 oz raw weight) | 150 | 6 | 55 | |
| Turkey Burger, lean, plain 4 oz (raw wt.) | 180 | 9 | 0 | 100 |
| Veggie Burger Patty, seasoned 2.5 oz (raw wt) | 100 | 3 | 18 | 400 |
| Franks | ||||
| Hot Dog, Beef, 1.6 oz frank | 150 | 13 | 2 | 510 |
| Franks, jumbo 3 oz (Hebrew National) | 270 | 25 | 2 | 810 |
| Franks, jumbo, 97% fat-free, 3 oz (Hebrew National) | 40 | 1 | 3 | 250 |
| Bratwurst Sausage, 2.7 oz link | 240 | 22 | 4 | 780 |
| Italian Sausage, 3 oz link | 260 | 21 | 3 | 570 |
| Hamburger/Hot Dog Bun, 1.5 oz bun | 130 | 3 | 22 | 220 |
Chicken
| Cal | Fat (g) | Carbs (g) | Sodium (mg) | |
|---|---|---|---|---|
| Breast, 1/2 whole, with skin, 3.5 oz | 195 | 8 | 0 | 70 |
| Breast, 1/2 whole, no skin, 3 oz | 140 | 3 | 0 | 60 |
| Drumstick, 1.8 oz, with skin | 110 | 6 | 0 | 50 |
| Thigh, with skin, 2.2 oz | 155 | 10 | 0 | 50 |
| Chicken Wings, Honey BBQ, 3 pieces | 210 | 12 | 13 | 400 |
| Chicken Wings, Honey BBQ, 6 pieces | 420 | 24 | 26 | 800 |
| Chicken Kebab, lean meat (2 oz) plus veggies | 90 | 2 | 1 | 50 |
Fish & Shellfish
| Cal | Fat (g) | Carbs (g) | Sodium (mg) | |
|---|---|---|---|---|
| Salmon, small piece 4 oz | 235 | 14 | 0 | 70 |
| Salmon, large piece, 8 oz | 470 | 28 | 0 | 140 |
| Tuna, Bluefin, 4 oz | 210 | 7 | 0 | 60 |
| Halibut, 4 oz | 160 | 3 | 0 | 80 |
| Tilapia, 4 oz | 145 | 3 | 0 | 60 |
| Bass, 4 oz | 140 | 3 | 0 | 100 |
| Shrimp, 4 large | 20 | 0 | 0 | 50 |
| Lobster, 4 oz serving | 110 | 1 | 1 | 430 |
| Fish Kebab, halibut chunks, 2 oz | 80 | 2 | 0 | 40 |
Veggies
| Cal | Fat (g) | Carbs (g) | Sodium (mg) | |
|---|---|---|---|---|
| Veggie Kebab, 1.5 oz | 25 | 2 | 2 | 0 |
| Carrots, 4 strips | 5 | 0 | 1 | 10 |
| Broccoli, 3 florets | 25 | 0 | 5 | 20 |
| Cauliflower, 3 florets | 10 | 0 | 2 | 10 |
| Celery, 4 strips | 5 | 0 | 1 | 10 |
| Radishes, 2 medium | 0 | 0 | 0 | 0 |
| Bell Pepper, raw, 5 strips, 0.5 oz | 15 | 0 | 4 | 0 |
| Tomato, 1 medium, 5 oz | 25 | 0 | 6 | 10 |
| Mushrooms, raw, 1 cup | 15 | 0 | 2 | 0 |
| Summer Squash, cooked 1 cup | 25 | 0 | 2 | 0 |
| Asparagus, 4 spears | 15 | 0 | 3 | 10 |
Sides & Salads
| Cal | Fat (g) | Carbs (g) | Sodium (mg) | |
|---|---|---|---|---|
| Mixed Green Salad, 1 bowl | 10 | 0 | 20 | 2 |
| Potato Salad, 1/2 cup | 180 | 11 | 14 | 660 |
| Pasta Salad, 1/2 cup | 195 | 11 | 19 | 190 |
| Coleslaw, 1/2 cup | 40 | 2 | 7 | 10 |
| Three Bean Salad, 1/2 cup | 80 | 0 | 18 | 470 |
| Baked Beans, 1/2 cup | 120 | 27 | 1 | 420 |
| Bell Pepper, Grilled, 1/2 medium | 10 | 0 | 3 | 0 |
| Corn Cobbette, 1/2 ear plain | 30 | 0 | 7 | 0 |
| Corn Cobbette, 1/2 ear, w/ 1 tsp. butter & 1/2g salt | 65 | 4 | 7 | 230 |
| Corn on the cob, 1 medium ear, plain | 60 | 1 | 14 | 0 |
| Corn on the cob, 1 medium ear, w/ 1 tsp. butter & 1/2g salt | 135 | 9 | 14 | 460 |
| Onion, 1 slice | 5 | 0 | 1 | 0 |
| Garlic Bread, 1 slice | 85 | 4 | 12 | 130 |
| Baked Potato, plain, medium 6 oz | 160 | 0 | 37 | 10 |
| Corn Cobbette, 1/2 ear, plain, w/ 1 tsp. butter & 1/2g salt | 65 | 4 | 37 | 230 |
| Baked Potato, 6 oz, with salt and butter (5g) | 195 | 4 | 37 | 350 |
| Sour Cream, 1 tablespoon | 25 | 3 | 1 | 10 |
| Dinner Roll, small, 1 oz | 75 | 1 | 0.5 | 190 |
Fruit
| Cal | Fat (g) | Carbs (g) | Sodium (mg) | |
|---|---|---|---|---|
| Cantaloupe, wedge, 1/8 of medium melon | 25 | 0 | 6 | 10 |
| Honeydew Melon, wedge, 1/8 of medium melon | 60 | 0 | 15 | 30 |
| Watermelon, per 10 oz wedge | 85 | 1 | 22 | 0 |
| Strawberries, 4 medium, 1.5 oz | 25 | 0 | 6 | 0 |
| Grapes, small bunch (approx. 20 grapes) | 60 | 0 | 15 | 0 |
| Pineapple, 1/2 cup pieces, 3 oz | 40 | 0 | 11 | 0 |
| Pineapple, grilled, fresh, 1 thick slice | 85 | 0 | 22 | 0 |
| Peach, grilled, half of one 1 large | 30 | 0 | 8 | 0 |
Snacks & Dips
| Cal | Fat (g) | Carbs (g) | Sodium (mg) | |
|---|---|---|---|---|
| Snacks | ||||
| Doritos Nacho Cheese, 11 chips, 1 oz | 150 | 8 | 17 | 180 |
| Doritos Baked! Nacho Cheese, 11 chips 1 oz | 120 | 4 | 21 | 230 |
| Potato Chips, plain, 6-7 chips, 1/2 oz | 80 | 5 | 7 | 70 |
| Potato Chips, plain, 12-13 chips, 1 oz | 155 | 11 | 14 | 150 |
| Potato Chips, Lay’s Baked! Original 1 oz | 120 | 2 | 23 | 140 |
| Corn Chips, 6-7 chips, 1/2 oz | 70 | 3 | 9 | 60 |
| Corn Chips, 12-13 chips, 1 oz | 140 | 7 | 19 | 120 |
| Cheetos, crunchy cheese, 1 oz | 160 | 10 | 15 | 290 |
| Pretzel Twists (Rold Gold Tiny Twists), 1 oz | 110 | 1 | 23 | 450 |
| Chex Mix, 1/2 cup, 1 oz | 120 | 4 | 20 | 210 |
| Pork Skins (Chicharrones), 1 oz | 155 | 9 | 0 | 520 |
| Peanuts, roasted, salted, small handful, 0.5 oz | 85 | 7 | 3 | 50 |
| Peanuts, roasted, salted, large handful, 1/4 cup, 1.25 oz | 85 | 7 | 3 | 50 |
| Dips (per 2 Tbsp) | ||||
| Salsa | 10 | 0 | 2 | 200 |
| Guacamole | 50 | 5 | 3 | 240 |
| Creamy Ranch Dip (Kraft) | 60 | 5 | 3 | 180 |
| Cheese Dip (Kraft Cheez Whiz) | 90 | 7 | 4 | 490 |
| Bean Dip (Fritos) | 35 | 1 | 5 | 190 |
| Hummus | 45 | 3 | 4 | 110 |
| French Onion Dip | 60 | 5 | 3 | 210 |
Condiments, Sauces & Dressings
| Cal | Fat (g) | Carbs (g) | Sodium (mg) | |
|---|---|---|---|---|
| Condiments & Sauces (1 Tbsp. unless otherwise stated) | ||||
| Barbeque Sauce | 10 | 0 | 2 | 240 |
| Cheese Sauce | 25 | 2 | 1 | 120 |
| Hot Sauce, 1 teaspoon | 1 | 0 | 0 | 120 |
| Ketchup | 20 | 0 | 5 | 160 |
| Mayonnaise, regular | 55 | 5 | 4 | 100 |
| Mayonnaise, light | 50 | 5 | 1 | 100 |
| Mustard, yellow | 15 | 1 | 2 | 220 |
| Dill Pickles, 4 slices | 5 | 0 | 1 | 360 |
| Relish, Hot Dog | 15 | 0 | 4 | 120 |
| Steak Sauce | 15 | 0 | 3 | 280 |
| Sweet Chili Sauce | 40 | 0 | 8 | 160 |
| Tartar Sauce (Kraft) | 35 | 3 | 2 | 120 |
| Teriyaki Sauce | 15 | 0 | 3 | 690 |
| Dressings (2 Tbsp/1 oz) | ||||
| Blue Cheese Dressing, Regular | 150 | 16 | 2 | 330 |
| Blue Cheese Dressing, Reduced Fat | 30 | 1 | 4 | 520 |
| Ranch Dressing, Regular | 145 | 15 | 2 | 250 |
| Ranch Dressing, Reduced Fat | 65 | 5 | 5 | 280 |
| Thousand Island, Regular | 105 | 10 | 5 | 250 |
| Thousand Island, Fat Free | 35 | 0 | 8 | 210 |
| French Dressing, Regular | 130 | 13 | 5 | 240 |
| French Dressing, Fat Free | 40 | 0 | 10 | 260 |
| Vinaigrette Dressing, Regular | 60 | 5 | 3 | 280 |
| Vinaigrette Dressing, Light | 25 | 2 | 2 | 280 |
Sodas & Juices
| Cal | Fat (g) | Carbs (g) | Sodium (mg) | |
|---|---|---|---|---|
| Diet Sodas, 12 oz | 0 | 0 | 0 | 50 |
| Cola (Coca-Cola®/Pepsi®, 12 oz | 145 | 0 | 40 | 40 |
| Lemon/Lime Soda, 12 oz | 160 | 0 | 41 | 50 |
| Orange Soda, 12 oz | 165 | 0 | 42 | 40 |
| Lemonade | 150 | 0 | 41 | 50 |
| Root Beer, 12 oz | 150 | 0 | 39 | 50 |
| Fruit Juice, 12 oz | 165 | 0 | 38 | 0 |
| Iced Tea, Sweetened 12 oz | 105 | 0 | 27 | 10 |
| Energy Drink (Red Bull), 8.5 oz can | 105 | 0 | 27 | 10 |
Alcoholic Drinks
| Cal | Fat (g) | Carbs (g) | Sodium (mg) | |
|---|---|---|---|---|
| Beer, regular (5 % alc.), 12 oz | 155 | 0 | 13 | 10 |
| Light Beer (4.2% alc.), 12 oz | 105 | 0 | 6 | 10 |
| Cider (5.5% alc.) sweet, 12 oz | 200 | 0 | 27 | 20 |
| Bourbon & Coke, 12 fl. oz (w/ 2 fl. oz bourbon) | 250 | 0 | 33 | 40 |
| Rum & Coke, 10 oz (incl. 2 oz rum) | 225 | 0 | 27 | 33 |
| Red Bull & Vodka, 10.5 oz (incl. 2 oz vodka) | 180 | 0 | 29 | 200 |
| Gin & Tonic, 10 oz (incl. 2 oz gin) | 210 | 0 | 22 | 30 |
| Screwdriver, 10 oz (incl. 2 oz vodka) | 255 | 0 | 26 | 0 |
| Red Wine, 5 oz | 125 | 0 | 7 | 0 |
| White Wine, dry, 5 oz | 120 | 0 | 6 | 0 |
| Sangria, 8 oz | 140 | 0 | 17 | 10 |
| Pina Colada, 4 oz | 220 | 2 | 28 | 10 |
| Margarita, with salt 3.3 oz | 155 | 0 | 7 | 580 |
Desserts
| Cal | Fat (g) | Carbs (g) | Sodium (mg) | |
|---|---|---|---|---|
| Brownie 2″ square | 110 | 7 | 12 | 80 |
| Cheesecake, 1 small slice (1/8 of 9″ cake) | 170 | 9 | 19 | 160 |
| Cheesecake, 1 large slice (1/4 of 9″ cake) | 340 | 18 | 38 | 320 |
| Fruit Pie, 1 small slice (1/8 of 9″ pie) | 340 | 16 | 46 | 310 |
| Fruit Pie, 1 large slice (1/4 of 9″ pie) | 450 | 21 | 61 | 410 |
| Cupcake, Red Velvet, 3 oz, with frosting | 400 | 22 | 46 | 290 |
| Chocolate Chip Cookie, large 2 oz | 275 | 13 | 38 | 180 |
| Oatmeal Raisin Cookie, large 2 oz | 260 | 10 | 38 | 230 |
| Popsicle, 1.7 oz | 45 | 0 | 11 | 10 |
| Popsicle, sugar free, 1.7 oz | 15 | 0 | 4 | 0 |
| Ice cream, vanilla, 1/2 cup | 135 | 7 | 16 | 50 |
| Ice cream, vanilla, fat-free, 1/2 cup | 90 | 0 | 20 | 60 |
| Jell-O, average all flavors, 1/2 cup | 80 | 0 | 20 | 50 |
| Jell-O, average all flavors, sugar free, 1/2 cup | 10 | 0 | 0 | 60 |
| Cool Whip, original 1 heaping tablespoon | 25 | 2 | 2 | 0 |
| Cool Whip, lite, 1 heaping tablespoon | 20 | 1 | 3 | 0 |
| Whipped Cream, 1 heaping tablespoon | 105 | 11 | 1 | 10 |
