HCG Diet – Calorie Counter

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Here is a breakdown of the approximate calories of each food allowed during the HCG diet. As a refresher, HCG, short for Human Chorionic Gonadotrophin is a hormone found in pregnant women that when taken allows a person to survive on a low calorie diet (500 calories a day) and in which case they are able to lose on average about a pound or two a day, all while maintaining a healthy physique and not experiencing the usual hunger pains that accompany many diets. Read “How I Lost 40 Pounds in 40 Days” for more information on this astounding diet.

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The actual food consumption consists of lunch and dinner (no breakfast) and the following items per meal:

• 3.5 ounces of selected lean meats (see below)
• 3.5 ounces of selected vegetables (see below)
• 1 Grissini Breadstick or Melba Toast
• Selected fruit (see below)

You are encouraged to drink lots of water (I averaged over 100 ounces a day) and you can drink all the coffee and tea you want as well as moderate levels of 0 calorie diet sodas.

And now for the calorie count of allowable foods.

Fish (avg 98 calories)

• Cod (3.5 oz) – 83 calories
• Crab Meat (3.5 oz) – 100 calories
• Flounder (3.5 oz) – 90 calories
• Haddock (3.5 oz) – 88 calories
• Halibut (3.5 oz) – 110 calories
• Lobster (3.5 oz) – 98 calories
• Red Snapper (3.5 oz) – 110 calories
• Shrimp (3.5 oz) – 110 calories
• Tilapia (3.5 oz) – 94 calories

Additional white fish are listed at the bottom of the page.

Very Lean Beef (avg 152 calories)

• 93/7 Lean Ground Beef (3.5 oz) – 150 calories
• Cube Steak (3.5 oz) – 160 calories
• Sirloin Tip Side Steaks (3.5 oz) – 130 calories
• Top Round Steak (3.5 oz) – 166 calories
• Tri-Tip Steak (3.5 oz) – 154 calories

Chicken

• Chicken Breast (3.5 oz) – 87 calories

Veal (avg 114 calories)

• Veal, sirloin (3.5 oz) – 110 calories
• Veal, loin chop (3.5 oz) – 117 calories

Vegetables (avg 18.8 cal)

• Asparagus (3.5 oz) – 20 calories
• Asparagus (2″ tip) – 1 calories
• Asparagus (small spear) – 2 calories
• Asparagus (medium spear) – 3 calories
• Asparagus (large spear) – 4 calories

• Broccoli (3.5 oz) – 34 calories
• Broccoli (1 cup – 88g) – 30 calories
• Broccoli (5″ spear – 31 g) – 11 calories

• Celery (3.5 oz) – 15 cal
• Celery (medium stalk) – 6 calories

• Cabbage (3.5 oz) – 24 calories
• Cabbage (1 cup shredded) – 17 calories

• Cauliflower (3.5 oz) – 22 calories
• Cauliflower (1 cup) – 28 calories
• Cauliflower (3 flowerets) – 12 calories

• Cucumber (3.5 oz) – 12 calories
• Cucumber (small) – 19 calories
• Cucumber (medium) – 24 calories
• Cucumber (large) – 34 calories
• Cucumber (English long) – 60 calories

• Lettuce, all varieties (3.5 oz) – 20 calories
• Lettuce, all varieties (1 cup) – 8 calories
• Lettuce, all varieties (small head) – 32 calories

• Red Radishes (3.5 oz) – 12 calories
• Red Radishes (one medium) – 1 calories

• Spinach, raw (3.5 oz) – 20 calories
• Spinach, raw (1 cup) – 7 calories
• Spinach, frozen (3.5 oz) – 23 calories
• Spinach, frozen (1 cup) – 41 calories
• Spinach, cooked (3.5 oz) – 31 calories
• Spinach, cooked (1 cup) – 48 calories

• Tomato (3.5 oz) – 20 calories
• Tomato (cherry) – 3 calories
• Tomato (plumb) – 11 calories
• Tomato (small) – 16 calories
• Tomato (medium) – 22 calories
• Tomato (large) – 33 calories

Fruit

• Apple (small) – 55 calories
• Apple (medium) – 72 calories
• Apple (large) – 110 calories

• Orange (navel) – 69 calories
• Orange (Florida) – 65 calories
• Orange (California) – 59 calories

• Strawberries, 12 large – 72 calories
• Strawberries, 20 medium – 80 calories

• Pink Grapefruit (California) – 92 calories
• Pink Grapefruit (Florida) – 74 calories

Bread

• Grissini Breadstick (3 g) – 12 calories
• Melba Toast (3 gram) – 12 calories
• Melba Toast (5 gram) – 20 calories

White Fish List

• Ayr
• Cat Fish
• Cod
• Coley
• Dover Sole
• Flounder
• Flying Fish
• Haddock
• Hake
• Halibut
• Hoki
• John Dory
• Kalabasu
• Lemon Sole
• Ling
• Monk Fish
• Parrot Fish
• Plaice
• Pollack
• Pomfret
• Red & Grey Mullet
• Red Fish
• Red Snapper
• Rock Salmon/Dogfish
• Rohu
• Sea Bass
• Sea Bream
• Shark
• Skate
• Tilapia Turbot
• Whiting

Keep in mind that all the above calorie counts on meats and vegetables do not include any sauces, salad dressing or butter. You are in fact encouraged not to us sauces such as barbecue sauce, A-1 Steak Sauce, etc., on meats nor any salad dressings on salads or butter on vegetables.

One trick I learned in phase two of my diet is that I could use Louisiana Hot Sauce on chicken as it has zero calories. That has helped immensely and because it is spicy, you feel fuller. I also use Balsamic Vinegar on Spinach salads which is quite tasty.

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