EMPTY CALORIES FROM THE PROTEIN FOOD GROUP

EMPTY CALORIES FROM THE PROTEIN FOOD GROUP:It is very easy to exceed your empty 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
empty calorie allowance quickly.

Food		Amount		Estimated Total Calories		Estimated Empty Calories
PROTEIN FOODS GROUP
Extra lean ground beef, 95% lean		3 oz., cooked		146		0
Regular ground beef, 80% lean		3 oz., cooked		229		64
Turkey roll, light meat		3 slices (1 oz. each)		165		0
Roasted chicken breast (skinless)		3 oz., cooked		138		0
Roasted chicken thigh with skin		3 oz., cooked		209		47
Fried chicken with skin & batter		3 medium wings		478		382
Beef sausage, pre-cooked		3 oz., cooked		345		172
Pork sausage		2 patties (2 oz.)		204		96
Beef bologna   Gwen Ro: www.gwenro.com Source: choosemyplate.gov		3 slices (1 oz. each)		261		150

EMPTY CALORIE COSUMPTION FOR DAIRY FOODS

EMPTY CALORIES FROM COMMON DAIRY FOODS:
It is very easy to exceed your empty 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
empty calorie allowance quickly.

Food		Amount		Estimated Total Calories		Estimated Empty Calories (calories from solid fats and added sugars)
DAIRY GROUP
Fat-free milk (skim)		1 cup		83		0
1% milk (low fat)		1 cup		102		18
2% milk (reduced fat)		1 cup		122		37
Whole milk		1 cup		149		63
Low-fat chocolate milk		1 cup		158		64
Cheddar cheese		1 ½ ounces		172		113
Nonfat mozzarella cheese		1 ½ ounces		59		0
Whole milk mozzarella cheese		1 ½ ounces		128		76
Fruit flavored low-fat yogurt		1 cup (8 fl oz.)		250		152
Frozen yogurt		1 cup		224		119
Ice cream, vanilla		1 cup		275		210
Cheese sauce   Gwen Ro: www.gwenro.com Source: choosemyplate.gov		¼ cup		120		64

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