Diabetes & Nutrition Tips

Healthy eating and exercise are important when you’re living with diabetes. Read on to learn more about the calories contained in some foods … and burned by various exercises.

How many calories am I consuming?

It helps sometimes to know how many calories are in some of the common foods you eat.  If you’re trying to control your calorie intake, this chart can help.
 
Food
Approximate number of calories
Apple, medium
75
Bagel
290
Banana, medium
105
Bread, white or whole wheat, 1 slice
90
Carrots, raw, 1 cup/250 ml
55
Cheddar cheese, 1 slice
115
Chicken breast, boneless, skinless, roasted, 3 oz/90 g
145
Cola, or other regular pop, 12 oz/360 ml
150
Corn, sweet, yellow, whole kernel, 1 cup/250 ml
180
Egg, 1 large
100
Ground beef burger, lean, pan-broiled, 4 oz/120 g
200
Ice cream, 4 oz/125 ml
200
Ketchup, 1 TBSP/15 ml
15
Milk, 1%, 1 cup/250 ml
100
Mustard, yellow, 2 tsp/10 ml
6
Orange juice, from concentrate, made with water, 1 cup/250 ml
115
Peanut butter, creamy, 2 TBSP/30 ml
180
Pizza, pepperoni, regular crust, 1 slice
300
Pork chop, centre rib, boneless, broiled, 3 oz/90 g
230
Potato, skin on, medium, baked
165
Rice, white, long-grain, cooked, 1 cup/250 ml
205
Salmon, fresh, baked, 3 oz/90 g
125
Spaghetti, cooked, enriched, 1 cup/250 ml
221
Spaghetti sauce, marinara, ready-to-serve, 4 oz/125
105

Low-calorie snacks

The following snack ideas each have 100 calories or less:

  • One orange
  • 10 cashew nuts
  • 14 almonds
  • 3 cups of air popped popcorn
  • 1 ounce of reduced-fat cheese and 3 whole-grain crackers
  • 4 dried apricots
  • 2 ounces of chicken breast
  • 3 ounces of tuna
  • 1 hard boiled egg (large)
  • ¾ cup of cooked oatmeal
 

How many calories am I burning?

Exercise can help you burn calories … and it doesn’t always have to be done with sessions in a gym.  The following chart shows some common household chores and exercises, and how many calories a person weighing approximately 150 lb (67 kg) would burn doing them.

 
 
 
Exercise
Approximate number of calories burned
Brushing your teeth
6
Dusting, ½ hour
80
House painting, 3 hours
1000
Folding laundry, ½ hour
70
Mopping the floors, ½ hour
150
Pushing the lawn mower, ½ hour
115
Raking leaves, ½ hour
170
Moving furniture, 1 hour
500
Car washing, 20 minutes
100
Aerobics, low impact, ½ hour
175
Cycling, < 15 km/hour, 1 hour
280
Stair machine, ½ hour
300
Stretch, yoga, 1 hour
280
Running, 10-km/hour, 1 hour
550
Basketball, friendly game, 1 hour
400
Playing catch, 1 hour
175
Golf, walking, 1 hour
300
Grocery shopping, pushing a cart, ½ hour
125
Walking, moderate pace, 1 hour
200
Soccer, friendly game, 1 hour
475
Baseball; Softball, friendly game, 1 hour
350
Ice hockey, friendly game; ice skating, 1 hour
550
 

Learn more

Important information

The Pharmacist at Walmart is always happy to provide advice for healthy eating and an active lifestyle... Just ask!

This information should not be used as a substitute for the medical care and advice of your doctor. There may be variations in treatment that your physician may recommend based on individual facts and circumstances. If you have questions about your symptoms, ask the Pharmacist at Walmart for more information, and/or contact your doctor.




This article is intended as general information. Always be sure to read and follow the label(s)/instruction(s) that accompany your product(s). Walmart will not be responsible for any injury or damage caused by this activity.
Legal
This article is intended as general information. Always be sure to read and follow the label(s)/instruction(s) that accompany your product(s). Walmart will not be responsible for any injury or damage caused by this activity.

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