Cooking and Recipes for Lightweight Backpacking - Calorie Tables

High Sierras Cookbook

Calorie Tables

As a aid in calculating the calories and weights for recipes we have created a series of calorie tables. The quantities, calories and weights are a result of our research, product labels or from personal experience. All measurements are approximate. Measurements listed in italics are estimates.

Chicken calorie table

Quantity Fresh	Chicken	Quantity Dehydrated	Calories	Weight Dehydrated
¼ lb	Boneless Breast	1/4 cups	100	0.9oz
½ lb	Boneless Breast	1/2 cups	200	1.8oz
¾ lb	Boneless Breast	3/4 cups	300	2.7oz
1 lb	Boneless Breast	1-1/2 cups	400	3.6oz
1-1/4 lb	Boneless Breast	1-1/4 cups	500	4.5oz
1-1/2 lb	Boneless Breast	1-1/2 cups	600	5.5oz
One breast fillet weighs 4oz (112g) on average and has 100 calories

Turkey Sausage calorie table

Quantity Fresh	Turkey Sausage	Quantity Dehydrated	Calories	Weight Dehydrated
¼ lb	One Link	1/4 cups	160	1.0oz
½ lb	Two Links	1/2 cups	320	2.0oz
¾ lb	Three Links	3/4 cups	480	3.0oz
1 lb	Four Links	1-1/2 cups	640	4.0oz
1-1/4 lb	Five Links	1-1/4 cups	800	5.0oz
1-1/2 lb	Six Links	1-1/2 cups	960	6.0oz
One link weighs 3.9oz (109g) on average and has 160 calories

Beef, Ground (91% lean) calorie table

Quantity Fresh	Beef	Quantity Dehydrated	Calories	Weight Dehydrated
¼ lb	Ground	¼ cup	284	1.25oz
½ lb	Ground	½ cup	568	2.50oz
¾ lb	Ground	¾ cup	852	3.75oz
1 lb	Ground	1 cup	1136	5.00oz
1-1/4 lb	Ground	1-1/4 cup	1420	6.25oz
1-1/2 lb	Ground	1-1/2 cup	1704	7.50oz
Ground beef that is 9% fat has 213 calories per 3 ounce portion. This is an estimate since the dehydrated ground beef will be rinsed to remove much of the fat.

Beef, Sirloin calorie table

Quantity Fresh	Sirloin	Quantity Dehydrated	Calories	Weight Dehydrated
¼ lb	Lean Only	¼ cup	243	1.25oz
½ lb	Lean Only	½ cup	486	2.50oz
¾ lb	Lean Only	¾ cup	729	3.75oz
1 lb	Lean Only	1 cup	972	5.00oz
1-1/4 lb	Lean Only	1-1/4 cup	1215	6.25oz
1-1/2 lb	Lean Only	1-1/2 cup	1458	7.50oz
Sirloin beef that is “lean only” has 182 calories per 3 ounce portion

Assorted Meats/Fish calorie table

Quantity Fresh	Item	Quantity Dry/Dehydrated	Calories	Weight Dry/Dehydrated
2 slices	Bacon	.5oz (15g) cooked	80	.5oz (15g)
1 Tbsp	Real Bacon Bits	.25oz (7g) cooked	25	.25oz (7g)
1.0oz	Italian Dry Salami	na	120	1.0oz (28g)
1.0oz	Pepperoni (low fat)	na	50	1.0oz (28g)
2.0oz	Turkey Ham	test	60	2.0oz (56g)
1.0oz	Prosciutto (dry cured ham)	na	70	1.0oz (28g)
6.0oz	Canadian bacon (10 slices)	test	210	6.0oz (170g)
2.0oz	Smoked Salmon	test	100
3.0oz	Albacore Tuna	test	105
3.5oz	Pink Salmon	test	105
3.0oz	Shrimp	test	80

Milk from low-fat powdered milk granules

Quantity Powdered		Quantity Reconstituted	Calories	Weight
Tbsp	Cups	Quantity Reconstituted	Calories	Weight
2	1/8 (.125)	1/3 cup	34	.38oz
3	3/16 (.167)	½ cup	45	.50oz
4	¼ (.250)	¾ cup	68	.75oz
5	1/3 (.333)	1 cup	90	1.0oz
6	3/8 (.375)	1 cup	101	1.1oz
8	½ (.500)	1-1/2 cup	135	1.5oz
10	5/8 (.625)	2 cups	169	1.9oz
	1-1/3 (1.333)	4 cups	360	4.0oz

Vegetables

Quantity raw	Vegetable	Calories raw	Calories fresh cooked	Calories canned	Quantity dehydrated	Weight dehydrated
½ cup	Bamboo shoots	21	7	12
½ cup	Beets		37	40
½ cup	Beans, Garbanzo			110
½ cup	Beans, Garbanzo			110
½ cup	Beans, Great Northern		104	110
½ cup	Beans, Green	132	111
½ cup	Beans, Kidney			45
½ cup	Beans, Lima			80
½ cup	Beans, Pinquitos			80
½ cup	Beans, Pinto		116	127
½ cup	Beans, White			153
½ cup	Cabbage	9	15
½ cup	Carrots	24	35	35
½ cup	Corn	66	89	66
½ cup	Celery	14	10
½ cup	Fennel	14
1 bulb	Fennel	73
3 cloves	Garlic	13
1 clove	Garlic, minced				1/8 tsp
4	Mushrooms, White	18
½ cup	Onions	30	46	30	1/8 cup
½ cup	Parsnips	50	63
½ cup	Peas, Green	58	67
½ cup	Peppers, Bell (green)	14	19
1 oz	Peppers, Pepperonici	4
½ cup	Peppers, Bell (red)	14	19
½ cup	Peppers, Bell (yellow)	14	19
½ cup	Potatoes	59	67	50
½ cup	Pumpkin	15	24
½ cup	Turnip	18	21
½ cup	Rutabaga	25	33
½ cup	Squash, Butternut	32	47
½ cup	Tomato		32	25
½ cup	Tomato (Sun dried)	70
½ cup	Zucchini	9	14
½ cup
½ cup

Vegetables By the Can Calorie Table

Quantity canned	Vegetable	Calories canned	Quantity dehydrated	Weight dehydrated
5oz	Baby corn (6 pieces)	25
8oz	Bamboo shoots	20

	Beets
	Beans, Black
	Beans, Garbanzo
	Beans, Great Northern
	Beans, Green
	Beans, Kidney
29oz	Beans, Pinto	560
7oz	Green Chiles	80
14.5oz	Tomatoes, Diced
28oz	Tomatoes, Diced
4oz	Water Chestnuts	45

Butter and Vegetable Oils Calorie Table

Quantity	Item	Calories	Weight
1 Tbsp	Canola oil	120	.5oz
1 Tbsp	Corn oil	120	.5oz
1 Tbsp	Sesame oil	120	.5oz
1 Tbsp	Olive oil	124	.5oz
1 Tbsp	Butter	100	.5oz
1 Tbsp	Margarine	100	.5oz
1 tsp	ButterBuds ( = 1 Tbsp)	5	(4g)

Grain and Pasta Calorie Table

Quantity Dry	Grain	Quantity prepared	Calories	Weight Dry	Calorie/ Wt Ratio
2/3 cup	Uncle Ben’s Boil in the Bag Rice (1bag)	2 cups	380	4.4oz	86
1-1/3 cup	Uncle Ben’s Boil in the Bag Rice (2 bags)	4 cups	760	8.8oz	86
1/4 cup	Couscous	1 cup	190	1.9oz	100
1/4 cup	Corn Meal		130	1.2oz	108
1 cup	Barley		700
	Quinoa
1/4 cup	Bulgur		140	1.4oz	100
1/4 cup	Roasted Buckwheat (Kasha)		170	1.6oz	106
1/4 cup	Flax Seed		280	2.0oz	140

4oz	Pasta – Orzo		400	4oz	100
4oz	Pasta – Penne		400	4oz	100
4oz	Pasta – Spaghetti		400	4oz	100
4oz	Pasta - Linguine		400	4oz	100
4oz	Pasta – Tortellini (cheese stuffing)		437	4oz	109
4oz	Egg Noodles		420	4oz	105
4oz	Udon Brown Rice Noodle		380	4oz	95
4oz	Quinoa Pasta - Linguine		360	4oz	90


2oz	Chow Mien Noodles (Fried)	1 cup	300	2oz	150

¼ cup	Flour	na	100	1.1oz	91
¼ cup	Bisquick^® Baking Mix	na	140	1.4oz	100
½ cup	Krusteaz^® Pancake Mix (3- 4” pancakes)	na	210	2.0oz	105
1/3 cup	Potatoes, Flakes	½ cup	80	.77oz	104

Herbs and Spices Calorie Table

Quantity (dried/ground)	Item	Calories	Weight
1 Tbsp	Basil	11
1 Tbsp	Cinnamon	18
1 Tbsp	Caraway seeds	22
1 Tbsp	Coriander Seed	15
1 Tbsp	Cumin	22
1 Tbsp	Curry Powder	20
1 Tbsp	Dill	20
1 Tbsp	Garlic Powder	28
1 Tbsp	Ginger	19
1 Tbsp	Nutmeg	37
1 Tbsp	Oregano	14
1 Tbsp	Paprika	20
1 Tbsp	Parsley	4
1 Tbsp	Pepper, Black	16	.25oz
1 Tbsp	Pepper, White	21
1 Tbsp	Pepper, Cayenne	17
1 Tbsp	Rosemary	11
1 Tbsp	Sage	6
1 Tbsp	Salt	0	.63oz
1 Tbsp	Sesame seeds	52
1 Tbsp	Thyme	12


3 teaspoons equals one tablespoon 1 tablespoon fresh herbs equals one teaspoon dried

Condiments Calorie Table

Quantity	Item	Calories	Weight
1 Tbsp	Parmesan Cheese	20	(5.0g)
1 tsp	Chicken bouillon	5	(3.5g)
1 tsp	Beef bouillon	5	(3.5g)
1 Tbsp	Soy Sauce	6
1 Tbsp	Mayonnaise	100
1 Tbsp	Miracle Whip	70
1 Tbsp	Honey	65
1 Tbsp	Sugar, Brown	50
1 Tbsp	Sugar, White	45	(12g)

Wild Game Calorie Table (for that next survival adventure)

Quantity Fresh	Item	Calories
1 fillet	Bass	90
1 fillet	Trout	215
4oz	Bison	162
4oz	Bear	293
4oz	Boar	181
4oz	Buffalo	212
4oz	Beaver	240
4oz	Caribou	189
4oz	Elk	165
4oz	Opossum	250
3oz	Raccoon	216
3oz	Rabbit	149
3oz	Squirrel	146
4oz	Venison	179

Chicken
Turkey
Beef, Ground
Beef, Sirloin
Assorted Meats
Milk
Vegetables
Butter/Oils
Grain/Pasta
Herbs/Spices
Condiments

Chicken

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