WiseGEEK just conducted a very visual and informative study and presented a photo series, which compares what 200 calories actually look like in different foods. You’d think that even with Summer coming up, a handful of gummy bears couldn’t hurt much, right..? Well, turns out, just 51 gram of those gives you the same amount of calories as nearly 600 grams of broccoli or 3 whole eggs would. And now be honest – which of those amounts sounds more alike a proper and filling meal to you?
The study compares 71 different foods, and is originally organized going from low to high calorie density. You can really tell how the quantities are getting smaller towards the end of the list! Statistically an average adult needs 2000-2500 calories a day, but this, of course, differs depending on how physically active you are. So for those who don’t hesitate to sweat in the gym, a spoonful of peanut butter is a lot less of a sin!
Apples (385 grams / 13.5 oz)
Butter (28 grams / 0.98 oz)
Broccoli (588 grams / 20.7 oz)
Snickers Chocolate Bar (41 grams / 1.45 oz)
Cooked Pasta (145 grams / 5.11 oz)
Hot Dogs (66 grams / 2.33 oz)
Kiwi Fruit (328 grams / 11.6 oz)
Jack in the Box Cheeseburger (75 grams / 2.6 oz)
Eggs (150 grams / 5.3 oz)
Celery (1425 grams / 50.3 oz)
Blackberry Pie (56 grams / 1.97 oz)
Mini Peppers (740 grams / 26.1 oz)
Canned Black Beans (186 grams / 6.56 oz)
Werther’s Originals Candy (50 grams / 1.76 oz)
Jack in the Box Chicken Sandwich (72 grams / 2.5 oz)
Glazed Doughnut (52 grams / 1.8 oz)
French Sandwich Roll (72 grams / 2.5 oz)
Avocado (125 grams / 4.4 oz)
Canned Sweet Corn (308 grams / 10.9 oz)
Baby Carrots (570 gram / 20.1 oz)
Canned Green Peas (357 grams / 12.6 oz)
Canned Pork and Beans (186 grams / 6.56 oz)
Doritos (41 grams / 1.44 oz)
Dried Apricots (83 grams / 2.9 oz)
Jack in the Box French Fries (73 grams / 2.6 oz)
Fried Bacon (34 grams / 1.2 oz)
Fruit Loops Cereal (51 grams / 1.8 oz)
Grapes (290 grams / 10.2 oz)
Splenda Artifical Sweetener (50 grams / 1.8 oz)
Gummy Bears (51 grams / 1.8 oz)
Hershey Kisses (36 grams / 1.27 oz)
Honeydew Melon (553 grams / 19.5 oz)
Jelly Belly Jelly Beans (54 grams / 1.9 oz)
Ketchup (226 grams / 7.97 oz)
M&M Candy (40 grams / 1.4 oz)
Red Onions (475 grams / 16.75 oz)
Sliced Smoked Turkey (204 grams / 7.2 oz)
Coca Cola (496 ml / 16.77 oz)
Canola Oil (23 grams / 0.8 oz)
Smarties Candy (57 grams / 2 oz)
Tootsie Pops (68 grams / 2.4 oz)
Whole Milk (333 ml / 11.3 fl oz)
Balsamic Vinegar (200 ml / 6.8 fl oz)
Lowfat Strawberry Yogurt (196 grams / 6.9 oz)
Canned Chili con Carne (189 grams / 6.7 oz)
Canned Tuna Packed in Oil (102 grams / 3.6 oz)
Fiber One Cereal (100 grams / 3.5 oz)
Flax Bread (90 grams / 3.17 oz)
Blueberry Muffin (72 grams / 2.5 oz)
Bailey’s Irish Cream (60 ml / 2.02 fl oz)
Cranberry Vanilla Crunch Cereal (55 grams / 1.9 oz)
Cornmeal (55 grams / 1.94 oz)
Wheat Flour (55 grams / 1.94 oz)
Peanut Butter Power Bar (54 grams / 1.9 oz)
Puffed Rice Cereal (54 grams / 1.9 oz)
Puffed Wheat Cereal (53 grams / 1.87 oz)
Brown Sugar (53 grams / 1.87 oz)
Salted Pretzels (52 grams / 1.83 oz)
Medium Cheddar Cheese (51 grams / 1.8 oz)
Potato Chips (37 grams / 1.3oz)
Sliced and Toasted Almonds (35 grams / 1.23 oz)
Peanut Butter (34 grams / 1.2 oz)
Salted Mixed Nuts (33 grams / 1.16 oz)
Answers to some questions and other notes:
Why 200 Calories?
WiseGeek could have chosen any amount of Calories for this project, but they wanted something that gave tangible volumes for the entire range of items. They felt that 100 Calories of butter or oil would have yielded diminutive portion sizes; on the other hand 500 Calories of celery would have been virtually incomprehensible.
How did you choose which foods to include in the project?
Many of the items WiseGeek chose just happened to be in the WiseGeek pantry; they chose the others because they wanted to display foods in a wide variety of categories. WiseGeek stayed away from prepared foods such as funnel cake and spanakopita because their Caloric content is closely tied to the particular recipe used; they also avoided some more obscure foods such as mangosteen and jackfruit.
The sorting can be misleading because items with liquid tend to appear less Calorie dense; that’s why you will find coke among the vegetables and cooked pasta significantly higher than uncooked pasta.
All pictures were taken with the same camera (Nikon D70 digital camera) and with the same setup; in other words, the portion sizes displayed are all relative to each other.
The plate is 10.25″ (26cm) in diameter and the bowl is 6.25″ (16cm)
This article deals with Calories only. Don’t forget that there are other considerations when choosing which foods to eat, such as nutritive value and diversity of your food choices.
The capital “C” in “Calories” throughout this article denotes dietary as opposed to physics calories.