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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

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