Calories & Weight Loss

Ten standard blueberries have about 8 calories, based on ~1.36 g each and 57 kcal per 100 g.

Ten raw almonds contain about 69–75 calories, so the usual 10-almond snack lands near 70 kcal.

One 1/4 cup cooked white rice has about 51 calories; the same dry amount has about 165–170 calories, and 1/4 cup cooked brown rice lands near 55.

Half a cup of dry oats (~40 g) has about 150 calories; half a cup of cooked oatmeal in water has about 83 calories.

A quarter of a medium Hass avocado (~38 g) has about 60 calories, based on 160 kcal per 100 g data for raw avocado.

One-quarter cup of raw chopped spinach has about 2 calories, while 1/4 cup cooked comes in near 10 calories due to tighter packing of the leaves.

A 1/4 cup of chopped bell peppers has ~7–12 calories—about 8 for green and 10–12 for red or yellow.

A 1/2 cup dry rolled oats serving runs 150–180 calories (40–45 g), while 1/2 cup cooked oatmeal lands near 80–85 calories depending on water.

A 1/2 cup of cooked white rice has around 100–105 calories; cooked brown rice of the same volume lands near 108–110.

A 1.5-mile walk burns about 100–165 calories, and a 1.5-mile run lands near 130–205 calories, depending on body weight and pace.