On average, if you cut 100 calories every day, you will lose ten pounds in a year. So here is a list of things that are worth about 100 calories, approximately, give-or-take. Individual products may vary. Check your labels, knowing that package labels underestimate (!) amount of food in a package by up to 10%.
Two pats of butter/margarine
A slice of American cheese
One tablespoon oil/shortening
One tablespoon of regular mayonnaise
A little over one tablespoon of salad dressing (Ranch, French, Italian, Thousand Island)
Two chicken nuggets
A third of a McDonald's cheeseburger
Two battered shrimp at Long John Silvers
One KFC original recipe drumstick/wing (or 1/3 thigh or breast)
A slice of bologna
Half of a three-ounce hamburger patty
Half of a playing-card-size piece of steak
Half of a broiled ground pork patty
Two slices of bacon
Half of a playing-card-size piece of ham
A small side of mashed potatoes with gravy at Culvers
1/4 cup potato salad
Half of a small order of McDonald's fries (so share)
Twelve potato chips (15 if baked)
Two onion rings
Half of a KFC biscuit
One mini-bagel
One Nature Valley granola bar (package of two)
One-two slices of bread
One smallish muffin
Half of a plain donut
Two Oreo cookies
One homemade cookie
A fifth of a monster cookie
Half of a candy bar
Half of an ice cream sandwich
Half a brownie
A third of a piece of cake
One smallish piece of angel food cake
One pudding or Jello-O snack
A seventh (!) of a Dairy Queen Blizzard
2/3 can of Mountain Dew or Coca-Cola or Pepsi
1/2 can of Orange Sunkist
One can of Hawaiian Punch
One box of Juicy Juice
a cup of cappuccino (vs 2 cups of coffee with cream)
One bottle of sweetened ice tea
2/3 bottle of beer
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Two tablespoons of regular Miracle Whip
Two tablespoons of "light" salad dressing
One-three ounce can of tuna in water
A three-ounce turkey patty
A full playing-card-size piece of venison or bison
One to two eggs, depending on preparation
Two large tomatoes
An ear of corn
One large carrot
One whole eggplant or one slice fried
Three raw bell peppers
1/3 of a head of cabbage
4 cups of raw cauliflower
1/2 baked potato, plain (1/3 baked potato if toppings)
Ten stalks of celery
Two cucumbers
Three beets
2 1/2 cups of sauerkraut
1/2 cup baked beans (and other canned beans)
Six cups of canned green beans
1/2 cup canned corn
Two cups of canned beets
2/3 cup canned peas
5 cups air-popped popcorn or 2 cups oil-popped
Fifteen raw almonds
Ten hazelnuts
Ten pecan halves
Twenty pistachios
1/2 ounce dry roasted sunflower seeds
1/2 cup apple sauce or one large apple
One medium banana
A smallish bunch or grapes vs. 1/4 cup raisins
A fourth of a cantaloupe (!)
One orange
10-12 olives
One pear
A pint of strawberries
Two plums vs. five prunes
Five dates
1/4 cup banana chips
1/4 cup raisins
One roll of fruit leather
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