113 Calories: What Foods Contain This Amount?

Many common foods contain approximately 113 calories, including a medium banana, 1 tablespoon of peanut butter, 1 large hard-boiled egg, 1 cup of cooked oatmeal, 3 ounces of baked chicken breast, 1 cup of low-fat Greek yogurt, or about 25 almonds. These 113-calorie portions can serve as nutritious snacks or components of balanced meals.

Nutrition Disclaimer

The calorie values provided are approximations and may vary based on specific brands, preparation methods, and exact portion sizes. This information is for educational purposes only and should not replace professional dietary advice. Consult a registered dietitian or healthcare provider for personalized nutrition guidance.

Understanding Calories and Their Role in Nutrition

Before exploring foods that contain 113 calories, it's helpful to understand what calories are and their significance in our diet.

What Are Calories?

A calorie is a unit of energy. In nutrition, we typically use kilocalories (kcal), often simply called "calories" in everyday conversation. One kilocalorie represents the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius.

Calories come from three main macronutrients in our diet:

  • Carbohydrates: Provide 4 calories per gram
  • Proteins: Provide 4 calories per gram
  • Fats: Provide 9 calories per gram

Alcohol is also a source of calories, providing about 7 calories per gram, though it's not considered a nutrient since it doesn't provide essential nutrition.

Caloric Needs and Daily Requirements

The average adult needs between 1,800 and 2,500 calories per day, depending on factors such as:

  • Age and gender
  • Body size and composition
  • Activity level
  • Overall health status
  • Specific goals (weight maintenance, loss, or gain)

113 Calories in Context

To put 113 calories into perspective:

  • In a 2,000 calorie diet, 113 calories represents about 5.65% of daily intake
  • It's roughly equivalent to the calories burned during a 15-20 minute walk
  • It's about the size of a small snack or a component of a meal
  • Consuming an extra 113 calories daily could lead to approximately 12 pounds of weight gain over a year
  • Reducing intake by 113 calories daily could potentially lead to about 1 pound of weight loss per month

Foods That Contain Approximately 113 Calories

Many common foods contain around 113 calories. Here's a comprehensive list organized by food categories:

Fruits (≈113 calories)

  • 1 medium banana (approximately 118g)
  • 1 large apple (approximately half)
  • 2 medium kiwi fruits
  • 1 cup of cherries (approximately 21 cherries)
  • 2 small tangerines
  • 1 cup of blueberries
  • 2 cups of strawberries (halved)
  • 1 cup of cubed watermelon plus 1 cup of cubed cantaloupe
  • 1 small mango (about half)
  • 2 medium plums

Vegetables (≈113 calories)

  • 1 medium baked sweet potato (without skin)
  • 2 cups of cooked broccoli with 1 tablespoon of olive oil
  • 1 large baked potato (about one-third)
  • 2.5 cups of cooked carrots
  • 1 cup of corn kernels
  • 2 cups of cooked Brussels sprouts
  • 1 medium avocado (approximately one-third)
  • 5 cups of raw spinach with 1 tablespoon of olive oil
  • 3 cups of mixed raw vegetables with 1 tablespoon of hummus

Proteins (≈113 calories)

  • 1 large hard-boiled egg plus 1 egg white
  • 3 ounces of baked chicken breast (approximately half a breast)
  • 3 ounces of grilled white fish (such as cod or tilapia)
  • 3.5 ounces of tofu
  • 2 ounces of canned tuna in water
  • 1/2 cup of cooked lentils
  • 1/4 cup of black beans plus 1/4 cup of chickpeas
  • 2 ounces of deli turkey breast with 1 slice of low-fat cheese
  • 1.5 ounces of grilled lean beef
  • 2 ounces of smoked salmon

Grains and Starches (≈113 calories)

  • 1 cup of cooked oatmeal (made with water)
  • 1 slice of whole grain bread with a thin spread of butter
  • 1/3 cup of cooked brown rice
  • 1/2 cup of cooked quinoa
  • 1/3 cup of granola
  • 1/2 cup of cooked pasta
  • 1 small (6-inch) flour tortilla
  • 2 rice cakes with a thin spread of hummus
  • 1/3 cup of muesli
  • 3 cups of air-popped popcorn with a light drizzle of olive oil

Dairy and Alternatives (≈113 calories)

  • 1 cup of low-fat Greek yogurt
  • 1 cup of 1% milk
  • 3/4 cup of unsweetened almond milk with 1 tablespoon of chia seeds
  • 1 ounce of cheese (approximately the size of a pair of dice)
  • 1/2 cup of cottage cheese with 1/2 cup of berries
  • 1 cup of kefir
  • 2 tablespoons of cream cheese on 1 small rice cake
  • 1/2 cup of ricotta cheese (low-fat)

Nuts, Seeds, and Healthy Fats (≈113 calories)

  • 1 tablespoon of peanut butter
  • 1 tablespoon of almond butter
  • 25 almonds (approximately 1/4 cup)
  • 15 walnut halves
  • 20 pistachios (in shell)
  • 1 tablespoon of olive oil or avocado oil
  • 1/4 of a medium avocado
  • 2 tablespoons of flaxseeds
  • 2 tablespoons of sunflower seeds
  • 1.5 tablespoons of chia seeds

Snacks and Combination Foods (≈113 calories)

  • 1 small apple with 1/2 tablespoon of almond butter
  • 3 cups of mixed green salad with 1 tablespoon of olive oil and lemon dressing
  • 1 medium celery stalk with 1 tablespoon of peanut butter
  • 1 small banana with 1 teaspoon of honey
  • 5 whole grain crackers with 1 slice of turkey breast
  • 1/4 cup of hummus with 1 cup of sliced vegetables
  • 1 hard-boiled egg with 1 slice of toast (half)
  • 1 cup of vegetable soup
  • 1/2 cup of edamame
  • 1 rice cake with 1/4 avocado and a sprinkle of sea salt

Beverages (≈113 calories)

  • 1 small latte with skim milk (8 oz)
  • 1 cup of orange juice (8 oz)
  • 1 glass of wine (5 oz)
  • 1 light beer (12 oz)
  • 1 small fruit smoothie (approximately 6 oz)
  • 1 cup of chocolate milk (8 oz)
  • 16 oz of kombucha
  • 1 small protein shake (approximately 8 oz)

Desserts and Treats (≈113 calories)

  • 1 small cookie (approximately 2 inches in diameter)
  • 1/2 cup of vanilla ice cream
  • 1 ounce of dark chocolate (approximately 3 squares)
  • 1 small slice of angel food cake
  • 1/2 cup of frozen yogurt
  • 1 small rice pudding (1/3 cup)
  • 1 small popsicle
  • 2 small meringue cookies

Visual Guide to 113-Calorie Portions

Understanding portion sizes is essential for managing calorie intake. Here's how to visualize some common 113-calorie portions:

Hand-based Measurements

  • Thumb = 1 tablespoon: 1 tablespoon of peanut butter (approximately 113 calories)
  • Palm = 3 ounces: 3 ounces of chicken breast (approximately 110-120 calories)
  • Cupped hand = 1/2 cup: 1/2 cup of cooked rice (approximately 110-120 calories)
  • Fist = 1 cup: 1 cup of berries (approximately 85-120 calories depending on type)
  • Thumb tip = 1 teaspoon: 3 teaspoons of olive oil (approximately 119 calories)

Common Object Comparisons

  • Deck of cards: Size of a 3-oz portion of meat (approximately 110-120 calories for lean meat)
  • Tennis ball: Size of a medium fruit like an apple (approximately 90-110 calories)
  • Golf ball: Size of 2 tablespoons of dried fruit (approximately 110-120 calories)
  • Pair of dice: Size of 1 oz of cheese (approximately 110-120 calories)
  • Baseball: Size of a cup of pasta or rice (approximately 200 calories, so half a baseball would be about 100 calories)
  • Computer mouse: Size of a medium potato (approximately 210 calories, so half would be about 105 calories)

Nutritional Quality of 113-Calorie Portions

Not all 113-calorie portions are created equal in terms of nutritional value. Here's a comparison of the nutritional quality of different 113-calorie foods:

Nutrient-Dense Options (113 calories)

These options provide substantial nutritional benefits along with their calories:

  • 3 oz baked salmon: High in protein, omega-3 fatty acids, vitamin D, and B vitamins
  • 1 cup Greek yogurt: Rich in protein, calcium, probiotics, and B vitamins
  • 1 cup blueberries: High in antioxidants, fiber, vitamin C, and manganese
  • 1 tablespoon chia seeds + 1/2 cup strawberries: Excellent source of fiber, omega-3s, antioxidants, and micronutrients
  • 3 cups mixed green salad with 1 tbsp olive oil dressing: Provides vitamins, minerals, antioxidants, and healthy fats

Less Nutrient-Dense Options (113 calories)

These options provide fewer nutrients relative to their calorie content:

  • 1 small cookie: Primarily provides simple carbohydrates and fats with minimal vitamins or minerals
  • 1 light beer: Contains alcohol calories with minimal nutritional benefits
  • 3 tablespoons of creamy salad dressing: Primarily fat calories with limited nutrient value
  • 8 oz of soda + 2 jellybeans: Simple sugars with no significant nutrients
  • 15 potato chips: Provides mainly starch and fat with minimal vitamins or minerals

Macronutrient Breakdown Comparison

The distribution of macronutrients (proteins, carbohydrates, and fats) can vary significantly even within the same calorie count:

Food (113 calories) Protein Carbohydrates Fat Fiber
3 oz chicken breast 21g 0g 3g 0g
1 medium banana 1g 29g 0g 3g
1 tbsp peanut butter 4g 3g 8g 1g
1 cup Greek yogurt 17g 6g 3g 0g
1/2 cup cooked quinoa 4g 20g 2g 3g
25 almonds 4g 4g 10g 3g
1 small cookie 1g 15g 6g 0.5g

This comparison demonstrates how foods with the same calorie content can have vastly different nutritional profiles. Choosing nutrient-dense foods allows you to maximize nutritional value within your calorie budget.

Incorporating 113-Calorie Portions into Meal Planning

Understanding how to incorporate 113-calorie portions into your daily eating plan can help with both weight management and balanced nutrition.

Sample Meal Plans with 113-Calorie Components

Breakfast Options

  • Option 1: 1 cup Greek yogurt (113 cal) + 1/2 cup berries (40 cal) + 1 tsp honey (20 cal) = 173 cal breakfast
  • Option 2: 1 slice whole grain toast (80 cal) + 1 hard-boiled egg (78 cal) + 1/4 avocado (60 cal) = 218 cal breakfast, where the egg component is close to our 113 cal reference
  • Option 3: 1 cup cooked oatmeal (113 cal) + 1 tbsp chopped nuts (50 cal) + 1/2 sliced banana (53 cal) = 216 cal breakfast

Lunch Options

  • Option 1: Salad with 3 cups mixed greens (25 cal) + 3 oz chicken breast (113 cal) + 1 tbsp vinaigrette (60 cal) + 1/4 cup cherry tomatoes (15 cal) = 213 cal lunch
  • Option 2: 1/2 cup quinoa (113 cal) + 1/2 cup roasted vegetables (75 cal) + 2 oz tofu (90 cal) = 278 cal lunch
  • Option 3: 1 medium apple (95 cal) + 1 tbsp almond butter (113 cal) + 1 cup veggies (50 cal) = 258 cal lunch

Dinner Options

  • Option 1: 3 oz salmon (113 cal) + 1 cup roasted Brussels sprouts (70 cal) + 1/3 cup wild rice (75 cal) = 258 cal dinner
  • Option 2: 1/2 cup beans (113 cal) + 1 cup sautéed vegetables (100 cal) + 1 small corn tortilla (50 cal) + 1 tbsp salsa (10 cal) = 273 cal dinner
  • Option 3: 1 cup zucchini noodles (20 cal) + 3 oz lean ground turkey (113 cal) + 1/4 cup tomato sauce (30 cal) + 1 tbsp Parmesan cheese (22 cal) = 185 cal dinner

Snack Options

  • Option 1: 25 almonds (113 cal)
  • Option 2: 1 medium banana (113 cal)
  • Option 3: 2 cups mixed berries (113 cal)
  • Option 4: 3 cups air-popped popcorn with 1 tsp olive oil (113 cal)
  • Option 5: 1 hard-boiled egg (78 cal) + 1 small rice cake (35 cal) = 113 cal snack

Strategies for Portion Control

Maintaining awareness of 113-calorie portions can help with overall portion control:

  • Pre-portion snacks: Divide nuts, dried fruits, or other calorie-dense foods into 113-calorie portions for grab-and-go snacking
  • Use smaller plates: Serving meals on 8-inch plates instead of 10-inch plates can help control portions naturally
  • Practice mindful eating: Slow down, savor each bite, and pay attention to hunger and fullness cues
  • Measure periodically: Occasionally use measuring cups and spoons to recalibrate your visual portion estimates
  • Eat fiber-rich foods: Foods high in fiber provide greater satiety for the same calorie amount

Calories and Exercise: Burning 113 Calories

Understanding how physical activity relates to calorie expenditure can provide context for what 113 calories means in terms of energy balance.

Activities That Burn Approximately 113 Calories

The following activities would burn approximately 113 calories for a 150-pound (68 kg) person:

  • Walking (moderate pace of 3 mph) for 30 minutes
  • Jogging (5 mph) for 11 minutes
  • Swimming (moderate pace) for 15 minutes
  • Cycling (moderate pace) for 17 minutes
  • Dancing (moderate intensity) for 20 minutes
  • Yoga for 32 minutes
  • Weight training for 23 minutes
  • Gardening or yard work for 25 minutes
  • House cleaning for 35 minutes
  • Playing with children (active) for 28 minutes

Note: Calorie expenditure varies based on individual factors including weight, muscle mass, fitness level, and exercise intensity.

The Energy Balance Perspective

Energy balance refers to the relationship between calories consumed and calories expended. Understanding this balance provides context for the significance of 113 calories:

Energy Balance Equation: Weight maintenance occurs when calories in = calories out

  • Small surplus: Consuming an extra 113 calories daily (above your maintenance needs) without increasing activity could lead to approximately 12 pounds of weight gain over a year
  • Small deficit: Creating a 113-calorie deficit daily through a combination of eating less and moving more could lead to approximately 12 pounds of weight loss over a year
  • Perspective: While 113 calories may seem small in a single day, this amount compounded over time can have significant impact on weight and health

Frequently Asked Questions

How significant are 113 calories in a daily diet?

113 calories represents approximately 5-6% of a typical 2,000 calorie daily diet. While this may seem small, consistent surplus or deficit of 113 calories daily can lead to approximately 12 pounds of weight change over a year. In terms of nutrition, 113 calories can provide significant nutrients if coming from foods like vegetables, lean proteins, or whole grains, or minimal nutritional value if coming from added sugars or highly processed foods.

Can 113 calories make a difference for weight loss?

Yes, a consistent reduction of 113 calories daily can make a meaningful difference for weight loss over time. This reduction creates a deficit of approximately 41,245 calories over a year, which theoretically translates to about 12 pounds of weight loss (since 3,500 calories roughly equals one pound of fat). This modest approach to calorie reduction is often more sustainable than drastic diets and can lead to gradual, healthy weight loss when combined with regular physical activity.

How can I measure a 113-calorie portion without a scale?

You can estimate 113-calorie portions using everyday objects: your thumb approximates 1 tablespoon of peanut butter (about 113 calories); your palm represents about 3 ounces of lean meat (approximately 113 calories for chicken breast); a tennis ball is similar in size to a medium fruit like an apple or small banana (about 113 calories); a golf ball is similar to 2 tablespoons of dried fruit or nuts (approximately 113 calories for almonds). Additionally, measuring cups and spoons can help with portions of grains, oils, and other foods.

Are all 113-calorie foods equally healthy?

No, 113-calorie portions of different foods can vary dramatically in nutritional value. For example, 113 calories of vegetables provides fiber, vitamins, minerals, and antioxidants, while 113 calories of soda provides only sugar with no significant nutrients. The quality of calories matters as much as the quantity. Focus on nutrient-dense foods that provide substantial nutritional benefits relative to their calorie content, including fruits, vegetables, lean proteins, whole grains, and healthy fats.

How many 113-calorie snacks should I eat per day?

The appropriate number of 113-calorie snacks depends on your total calorie needs, meal pattern preferences, and health goals. For someone on a 2,000 calorie diet who eats three main meals of about 500-600 calories each, this leaves room for 2-3 snacks of about 113 calories. However, individual needs vary based on activity level, metabolism, and specific health conditions. Consulting with a registered dietitian can help determine the optimal meal and snack pattern for your personal needs.