Garden Calorie Count

Dieting is easy when you stick to garden-fresh fruits and veggies.
Corn on the Cob

Corn on the Cob

Nutritious, meet delicious: The 44-80 calories in corn on the cob are so worth it.

©2013, Image courtesy of Ben Rollins

2013, Image courtesy of Ben Rollins

Nutritious, meet delicious: The 44-80 calories in corn on the cob are so worth it.

Summer is nearly here, and maybe you're ready to drop a few pounds of cold-weather padding and embrace shorts and sleeveless tops. Fortunately, nature's bounty makes it easy to eat fresh, delicious food all summer without wrecking your diet. 

Of course, not all fruits and veggies are equal when it comes to calorie counts. Here's a list of some favorite summer fruits and veggies, and how many calories are in each.

How many calories are in...

  • An apple? A medium-sized apple will deliver about 72-95 calories. Eat it with the skin on to get the most nutrition.
  • A banana? A banana contains around 100 calories, and this powerhouse source of magnesium, potassium, fiber and vitamin B6 is well worth it. Toss in the freezer and eat in place of popsicles or ice cream bars! Or better still, make your own sugar-free 'sicles.
  • A slice of watermelon? A good-sized slice (or two cups) of refreshing watermelon adds up to about 86 calories. 
  • A bunch of strawberries? One cup of fiber- and vitamin-rich strawberries contain only around 60 calories. Even better? A tablespoon of real, heavy whipped cream on top only adds another 26.
  • A bowl of cantaloupe? A cup of melon balls adds up to around 46-60 calories. Not bad for a summer party staple!
  • A serving of cherries? One cup of fresh sweet cherries contains around 87-100 calories. So worth it.
  • Corn on the cob? A cob of sweet corn will deliver anywhere from 44-80 calories or so. Want to keep it low-cal? Skip the butter.
  • An avocado? An average-sized avocado packs a substantial 240-322 calories, but don't swear off this delicious fruit. Avocados are a great source of fiber, potassium, and Vitamins A and C, as well as the "good" kind of fat, monounsaturated, which can lower harmful cholesterol levels. Because they're so creamy and flavorful, a little goes a long way. Try slicing thin or mashing up a few spoonfuls and using it in place of mayo on your favorite sandwich.
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