Amount of food		Amount of solid fat		Calories from solid fat		Total calories
				Teaspoons  /grams		Approximate  calories		Approximate  calories
Solid Fats:
Shortening		1 Tbsp		3 tsp/13 g		115		115
Butter		1 Tbsp		2 ½ tsp/12 g		100		100
Margarine (hard or stick)		1 Tbsp		2 ½ tsp/11 g		100		100
Coconut or palm kernel oil		1 Tbsp		3 tsp/14 g		120		120
Food rich in solid fats:
Heavy cream		1 Tbsp		1 tsp/5 g		50		50
Half and half cream		1 Tbsp		½ tsp/2 g		15		20
Sour cream		1 Tbsp		½ tsp/2 g		20		25
Whole milk		1 cup		2 tsp/8 g		70		145
Cheddar cheese		1 ½ oz		3 tsp/14 g		125		170
Ice cream, chocolate		1 cup		3 tsp/14 g		125		285
Bacon, cooked		2 slices		1 ½ tsp/6 g		55		85
Pork sausage		2 links (2 oz)		3 tsp/14 g		120		165
Hamburger—regular (80% lean)		3 ounces cooked		3 tsp/14 g		120		205
Prime rib roast, lean and fat (1/8” trim)		3 ounces cooked		6 tsp/29 g		255		340
Prime rib roast, lean only		3 ounces cooked		3 ½ tsp/16 g		140		250
Croissant		1 medium (2 oz)		3 tsp/12 g		105		230
Biscuit		1 small (2.5” diam)		1 ½ tsp/6 g		50		125
Pound cake		1/12 of 12 oz cake		1 ½ tsp/6 g		50		110
Cheese Danish		1 pastry (2 ½ oz)		3 ½ tsp/16 g		135		265
Chocolate creme pie		1/6 of 8” pie		5 tsp/22 g		195		345

How do I count the discretionary calories I eat?

The chart provides a quick guide to the number of discretionary calories in some common foods.  It is very easy to exceed your discretionary calorie allowance, even when making careful food choices. Fats are concentrated sources of calories. Even small amounts of foods high in solid fats will use up the discretionary calorie allowance quickly.

Food		Amount		Estimated  Total Calories		Estimated Discretionary Calories
MILK GROUP
Fat-free milk		1 cup		85		0
1% milk		1 cup		100		20
2% milk (reduced fat)		1 cup		125		40
Whole milk		1 cup		145		65
Low-fat chocolate milk		1 cup		160		75
Cheddar cheese		1 ½ ounces		170		90
Nonfat mozzarella		1 ½ ounces		65		0
Whole milk mozzarella		1 ½ ounces		130		45
Fruit flavored low-fat yogurt		1 cup (8 fl oz.)		240 to 250		100 to 115
Frozen yogurt		1 cup		220		140
Ice cream, vanilla		1 cup		290		205
Cheese sauce		¼ cup		120		75
Food		Amount		Estimated  Total Calories		Estimated Discretionary Calories
MEAT AND BEANS GROUP
Extra lean ground beef, 95% lean		3 oz., cooked		165		0
Regular ground beef, 80% lean		3 oz., cooked		230		65
Turkey roll, light meat		3 slices (1 oz. each)		125		0
Roasted chicken breast (skinless)		3 oz.		140		0
Roasted chicken thigh with skin		3 oz.		210		70
Fried chicken with skin & batter		3 wings		475		335
Beef sausage, pre-cooked		3 oz., cooked		345		180
Pork sausage		3 oz., cooked		290		125
Beef bologna		3 slices (1 oz. each)		265		100
Food		Amount		Estimated  Total Calories		Estimated Discretionary Calories
GRAINS
Whole wheat bread		1 slice (1 oz.)		70		0
White bread		1 slice (1 oz.)		70		0
English muffin		1 muffin		135		0
Blueberry muffin		1 small (2 oz.)		185		45
Croissant		1 med. (2 oz.)		230		95
Biscuit, plain		1-2.5” diameter		130		60
Cornbread		1 piece (2 ½ x 2 ½ x 1 ¼”)		190		50
Graham crackers		2 large pieces		120		50
Whole wheat crackers		5 crackers		90		20
Round snack crackers		7 crackers		105		35
Chocolate chip cookies		2 large		135		70
Cake-type doughnuts, plain		2 mini doughnuts, 1 ½” diameter		120		50
Glazed doughnut, yeast type		1 medium, 3 ¾” diameter		240		165
Cinnamon sweet roll		1- 3 oz. roll		310		100
Food		Amount		Estimated  Total Calories		Estimated Discretionary Calories
VEGETABLES
French fries		1 medium order		460		325
Onion rings		1 order (8 to 9 rings)		275		160
Food		Amount		Estimated  Total Calories		Estimated Discretionary Calories
EXTRAS*
Regular soda		1 can (12 fluid ounces)		155		155
Regular soda		1-20 ounce bottle		260		260
Diet soda		1 can (12 fluid ounces)		5		5
Fruit punch		1 cup		115		115
Table wine		5 fluid ounces		115		115
Beer (regular)		12 fluid ounces		145		145
Beer (light)		12 fluid ounces		110		110
Distilled spirits (80 proof)		1 ½ fluid ounces		95		95
Butter		1 teaspoon		35		35
Stick margarine		1 teaspoon		35		35
Cream cheese		1 tablespoon		50		50
Heavy (whipping) cream		1 tablespoon		50		50
Dessert topping, frozen, semi-solid		1 tablespoon		15		15
Gravy, canned		¼ cup		30		30