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.


Food Item Amount
Tortilla Chips 3/4 cup
Strawberries 2 cups
Soda 9 fluid ounces
Sliced Peppers 2 cups
Pretzels 1 ounce
Muffin 1 ounce (1 mini)
Lettuce, shredded 20 cups
Ice Cream (not premium) 3/8 cup
Fresh Blueberries 1 1/4 cup
Donut 3/8 whole
Cucumbers, sliced 7 cups
Chocolate Chip Cookies 2-2inch cookies
Cherry Tomatoes 4 cups
Cheese P-Nut Butter Snack Cracker 3
Cantaloupe Cubes 2 cups
Canned Peaches (in juice) 1 1/2 cup
Bagel 1/4 of 5 oz. bagel
Baby Carrots 2 cups
Apple Slices 2 cups
American Cheese (thin slices) 2 slices
100% Vegetable Juice 2 cups (16 fluid ounces)
100% Orange Juice 7 fluid oz.


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


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