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A medium apple (about 3 inches wide) contains roughly 95 calories, though the number shifts slightly based on size and variety.

A standard peanut butter and jelly sandwich typically contains 350 to 390 calories, but the total can range from 350 to 490 depending on bread.

A medium orange (about 2.6 inches across) contains roughly 62–69 calories, depending on size and variety, making it a low-calorie choice as of 2025..

A whole mango (336g) has about 201 calories, while a 3/4-cup serving of sliced mango (124g) contains only 70 calories.

A 3-cup serving of plain air-popped popcorn contains about 90 to 110 calories before any butter, oil, or salt is added.

A medium kiwi (about 69 grams without skin) contains roughly 42 to 44 calories, making it one of the lower-calorie fruits you can snack on.

Roasted, skinless chicken breast contains about 165 calories per 3.5-ounce (100-gram) serving, with roughly 80% of those calories coming from protein.

A homemade grilled cheese sandwich typically contains 290 to 410 calories, but ingredients like bread type, cheese.

A standard glazed donut typically contains between 190 and 300 calories, with a medium plain cake donut averaging around 190 calories.

A medium grapefruit about 3¾ inches across holds roughly 52 calories, while half of that fruit has about 41 calories, according to the USDA.