100-Calorie Comparison Chart
When you eat fruits and vegetables in place of other foods, you get MORE! Why? Because they are high in fiber and water and the volume (per calorie) is greater when compared to other foods.
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| Food Item |  |
Amount |
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| Tortilla Chips | |
3/4 cup |
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| Strawberries | |
2 cups |
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| Soda | |
9 fluid ounces |
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| Sliced Peppers | |
2 cups |
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| Pretzels | |
1 ounce |
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| Muffin | |
1 ounce (1 mini) |
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| Lettuce, shredded | |
20 cups |
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| Ice Cream (not premium) | |
3/8 cup |
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| Fresh Blueberries | |
1 1/4 cup |
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| Donut | |
3/8 whole |
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| Cucumbers, sliced | |
7 cups |
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| Chocolate Chip Cookies | |
2-2inch cookies |
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| Cherry Tomatoes | |
4 cups |
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| Cheese P-Nut Butter Snack Cracker | |
3 |
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| Cantaloupe Cubes | |
2 cups |
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| Canned Peaches (in juice) | |
1 1/2 cup |
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| Bagel | |
1/4 of 5 oz. bagel |
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| Baby Carrots | |
2 cups |
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| Apple Slices | |
2 cups |
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| American Cheese (thin slices) | |
2 slices |
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| 100% Vegetable Juice | |
2 cups (16 fluid ounces) |
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| 100% Orange Juice | |
7 fluid oz. |
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What About Your Favorite Foods?
Jump To …
How Do Fruits & Veggies Help You Maintain a Healthy Weight?
Easy Ways to Add Fruits & Veggies to Your Day.
Portion Control
Dietary Guidelines for Americans
Fill Half Your Plate with Fruits & Veggies
Recipes with Lots of Fruits & Veggies
How Many Fruits and Vegetables Do You Need?
What Does a Cup of Fruits & Veggies Look Like?
The Importance of Physical Activity
