Anyone trying to lose weight can quote one simple fact: It's the calories that count. Use our handy lists to compare the portions and calories in many of your favorite foods, and perhaps find a few new favorites for snacktime or mealtime:

50 calories

• 9 ounces of low-calorie cranberry juice cocktail
• 1 snack-size Nestle Crunch bar
• 1 Frookie Spice fat-free cookie
• 20 cheddar Pepperidge Farm Goldfish crackers
• 5 mini Quaker apple cinnamon rice cakes
• 1/2 cup mashed butternut squash
• 2 small raw tomatoes
• 1 cup mixed frozen vegetables

100 calories

• 1 cup Kellogg's Corn Flakes
• 2/3 Lender's Original plain bagel
• 1 1/4 fresh apples
• 3 plums
• 1 medium banana
• 1/2 plain baked potato with skin
• 4 1/3 tablespoons grated Parmesan cheese
• 2 ounces roasted tip round beef
• 3 ounces baked or broiled haddock
• 1/4 cup hummus
• 1/2 cup vanilla soft-serve frozen yogurt

200 calories

• 22 thin pretzel sticks
• 1 1/2 slices French toast
• 2 1/4 buttermilk pancakes
• 1 ounce Kix cereal with 1 cup skim milk
• 2 ounces Alpine Lace cheddar-flavored cheese
• 2 whole-wheat matzo crackers
• 8 ounces flounder fillet, unbreaded
• 3 ounces broiled pork center loin
• 7.5 ounces Chef Boyardee cheese ravioli with meat sauce
• 1 cup cooked long-grain white rice
• 1 ounce dried walnuts
• 3 navel oranges