The Diet Denominator: Fill Your Tank for Less

A practical guide to choosing low energy density foods

 

By Frank G. Bottone, Jr., Ph.D.

 

Food Item

Calories

Grams

Diet Denominator

Corn oil

125

14

8.9

Lamb, chops, lean

135

48

2.9

Trout, broiled, with butter

175

85

2.06

Haddock, breaded, fried

175

85

2.06

Pancakes, buckwheat, from mix

55

27

2.04

Eggs, cooked, fried

90

46

1.96

Tuna, canned, drained, oil, chuck light

165

85

1.94

Chicken a la king, home recipe

470

245

1.92

Lamb, leg, roasted, lean only

140

73

1.92

Turkey, roasted, dark meat

160

85

1.88

Tuna salad

375

205

1.83

Beef roast, eye o round, lean

135

75

1.8

Chicken, stewed, light and dark meat

250

140

1.79

Turkey, roasted, light and dark meat

145

85

1.71

Chicken, roasted, drumstick

75

44

1.7

Miso soup

470

276

1.7

Eggs, cooked, scrambled/omelet

100

61

1.64

Turkey, roasted, light meat

135

85

1.59

Pork, cured, ham, roasted, lean

105

68

1.54

Chicken and noodles, home coked

365

240

1.52

Vienna sausage

45

16

1.5

Pinto beans, dry, cooked, drained

265

180

1.47

Macaroni, cooked, firm

190

130

1.46

Potato salad made with mayo

360

250

1.44

Sweet potatoes, candied

145

105

1.38

Spaghetti and meatballs with sauce

330

248

1.33

Potatoes, au gratin, home cooked

325

245

1.33

Rice, brown, cooked

230

195

1.18

Tapioca pudding from mix

145

130

1.12

Macaroni, cooked

155

140

1.11

Rice, white, cooked

225

205

1.1

Potatoes, baked with skin

220

202

1.09

Potatoes, mashed, recipe

225

210

1.07

Raspberries, frozen, sweetened

255

250

1.02

Chicken chow mein, home recipe

255

250

1.02

Sweet potatoes, canned, mashed

260

255

1.02

Refried beans, canned

295

290

1.02

Strawberries, frozen, sweetened

275

284

0.97

Macaroni and cheese, canned

230

240

0.96

Banana

105

114

0.92

Cottage cheese, low fat 2%

205

226

0.91

Beef and vegetable stew, home recipe

220

245

0.9

Apricot, canned, heavy syrup

215

258

0.83

Cream of mushroom soup with milk, canned

205

248

0.83

Cream of chicken soup with milk, canned

190

248

0.77

Applesauce, canned, sweetened

195

255

0.76

Pears, canned, heavy syrup

190

255

0.75

Fruit cocktail, canned, heavy syrup

185

255

0.73

Cream of wheat, mix n eat

100

142

0.7

Yogurt, with low fat milk, plain

145

227

0.64

tangerines, canned, light syrup

155

252

0.62

Pineapple, canned, juice pack

35

58

0.6

Kiwifruit, raw

45

76

0.59

Grapefruit, canned, syrup pack

150

254

0.59

Apples, raw, unpeeled,3 per lb

80

138

0.58

Cream of wheat

140

244

0.57

Blueberries, raw

80

145

0.55

Yogurt, with nonfat milk

125

227

0.55

Cream of mushroom soup with water

130

244

0.53

Pears, canned, juice pack

125

248

0.5

Raspberries, raw

60

123

0.49

Pineapples, raw, diced

75

155

0.48

Oranges, raw, sectioned

85

180

0.47

Apricots, raw

50

106

0.47

Cream of chicken soup with water

115

244

0.47

Artichokes, globe, cooked, drained

55

120

0.46

Peaches, raw, sliced

75

170

0.44

Applesauce, canned, unsweetened

105

244

0.43

Tangerines, raw

35

84

0.42

Carrots, raw, whole

30

72

0.42

Peaches, raw

35

87

0.4

Chicken chow mein, canned

95

250

0.38

Beef noodle soup, canned

85

244

0.35

Grapefruit, raw, pink

40

120

0.33

Minestrone soup, canned

80

241

0.33

Vegetable beef soup, canned

80

244

0.33

watermelon, raw

155

482

0.32

Chicken noodle soup, canned

75

241

0.31

Strawberries, raw

45

149

0.3

Vegetarian soup, canned

70

241

0.29

Broccoli, raw

40

151

0.26

Mushrooms, cooked, drained

40

156

0.26

Cauliflower, raw

25

100

0.25

Asparagus

15

60

0.25

Chicken rice soup, canned

60

241

0.25

Spinach, cooked from raw, drained

40

180

0.22

Lettuce, loose leaf

10

56

0.18

Cucumbers

5

28

0.18

Celery, raw

20

120

0.17