The Fresh Start Diet

HCG Calorie Counting Chart
 
This chart is a list of approximate calories in HCG protocol approved foods. 

Fish (avg 98 calories)

Cod (3.5 oz) – 83 calories
Crab Meat (3.5 oz) – 100 calories
Flounder (3.5 oz) – 90 calories
Haddock (3.5 oz) – 88 calories
Halibut (3.5 oz) – 110 calories
Lobster (3.5 oz) – 98 calories
Red Snapper (3.5 oz) – 110 calories
Shrimp (3.5 oz) – 110 calories
Tilapia (3.5 oz) – 94 calories

Additional white fish are listed at the bottom of the page.

​Meats


Very Lean Beef (avg 152 calories)
93/7 Lean Ground Beef (3.5 oz) – 150 calories
Cube Steak (3.5 oz) – 160 calories
Sirloin Tip Side Steaks (3.5 oz) – 130 calories
Top Round Steak (3.5 oz) – 166 calories
Tri-Tip Steak (3.5 oz) – 154 calories

Chicken Breast (3.5 oz) – 87 calories

Veal (avg 114 calories)

Veal, sirloin (3.5 oz) – 110 calories
Veal, loin chop (3.5 oz) – 117 calories

Vegetables (avg 18.8 cal)

Asparagus (3.5 oz) – 20 calories
Asparagus (2? tip) – 1 calories
Asparagus (small spear) – 2 calories
Asparagus (medium spear) – 3 calories
Asparagus (large spear) – 4 calories

Broccoli (3.5 oz) – 34 calories
Broccoli (1 cup – 88g) – 30 calories
Broccoli (5? spear – 31 g) – 11 calories

Celery (3.5 oz) – 15 cal
Celery (medium stalk) – 6 calories

Cabbage (3.5 oz) – 24 calories
Cabbage (1 cup shredded) – 17 calories

Cauliflower (3.5 oz) – 22 calories
Cauliflower (1 cup) – 28 calories
Cauliflower (3 flowerets) – 12 calories

Cucumber (3.5 oz) – 12 calories
Cucumber (small) – 19 calories
Cucumber (medium) – 24 calories
Cucumber (large) – 34 calories
Cucumber (English long) – 60 calories

Lettuce, all varieties (3.5 oz) – 20 calories
Lettuce, all varieties (1 cup) – 8 calories
Lettuce, all varieties (small head) – 32 calories

Red Radishes (3.5 oz) – 12 calories
Red Radishes (one medium) – 1 calories

Spinach, raw (3.5 oz) – 20 calories
Spinach, raw (1 cup) – 7 calories
Spinach, frozen (3.5 oz) – 23 calories
Spinach, frozen (1 cup) – 41 calories
Spinach, cooked (3.5 oz) – 31 calories
Spinach, cooked (1 cup) – 48 calories

Tomato (3.5 oz) – 20 calories
Tomato (cherry) – 3 calories
Tomato (plumb) – 11 calories
Tomato (small) – 16 calories
Tomato (medium) – 22 calories
Tomato (large) – 33 calories

Fruit

Apple (small) – 55 calories
Apple (medium) – 72 calories
Apple (large) – 110 calories

Orange (navel) – 69 calories
Orange (Florida) – 65 calories
Orange (California) – 59 calories

Strawberries, 12 large – 72 calories
Strawberries, 20 medium – 80 calories

Pink Grapefruit (California) – 92 calories
Pink Grapefruit (Florida) – 74 calories

Bread

Grissini Breadstick (3 g) – 12 calories
Melba Toast (3 gram) – 12 calories
Melba Toast (5 gram) – 20 calories