When it comes to losing weight or maintaining a healthy diet, understanding serving sizes and portion control is important.

One of the best ways to do this is by knowing how many calories are in the foods we eat and what an appropriate portion size looks like. To make it easy, we’ve compiled a list of different foods and their respective 100-calorie servings.

Vegetables

Vegetables are an important part of a healthy diet and are generally low in calories. Here are some vegetables you can eat for 100 calories:.

2 cups of lettuce
2 cups of spinach
2 1/2 cups of broccoli
1 1/2 cups of cooked carrots
1 cup of cherry tomatoes

Fruits

Fruits are packed with vitamins and minerals, but they can also be high in sugar and calories. Here are some fruits you can eat for 100 calories:.

1 medium banana
1 medium apple
1 cup of strawberries
1 cup of blueberries
2 small oranges

Protein

Protein is important for building and repairing muscles, but it’s also important to eat the right amount to avoid consuming too many calories. Here are some sources of protein you can eat for 100 calories:.

1 ounce of chicken breast
1 ounce of turkey breast
1 ounce of lean ground beef
1/2 cup of cooked lentils
1/2 cup of canned tuna

Dairy

Dairy products are a good source of calcium and other vitamins, but they can also be high in calories and fat. Here are some dairy products you can eat for 100 calories:.

1 ounce of cheddar cheese
1 cup of skim milk
1/2 cup of Greek yogurt
1/3 cup of cottage cheese
1/2 cup of low-fat vanilla ice cream

Snacks

Snacks can be a great way to get energy throughout the day, but it’s important to choose snacks that are low in calories and high in nutrients. Here are some snacks you can eat for 100 calories:.

28 baby carrots
1 small apple with 1 tablespoon of peanut butter
1 cup of air-popped popcorn
1 small box of raisins
1 oz of almonds

Beverages

Beverages, especially sweetened ones, can quickly add up in calories. Here are some beverages you can drink for 100 calories:.

1 1/2 cups of unsweetened iced tea
1 small iced coffee with skim milk and no sugar
1 small glass of orange juice
1 cup of hot cocoa made with skim milk
1 small glass of red or white wine

Conclusion

By understanding appropriate serving sizes and knowing what 100 calories looks like on a plate, you can better manage your weight and maintain a healthy diet.

Use these examples as a reference point and always be mindful of the calories in the foods and drinks you consume.