Food Calories List

[Pages:9]Food Calories List

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The food calories list is a table of everyday foods listing their calorie content per average portion. The food calories list also gives the calorie content in 100 grams so it can be compared with any other products not listed here. The table can be useful if you want to exchange a food with similar calorie content when following a weight loss low calorie program.

The food calories list is broken down into sections based on the 5 basic food groups of a balanced diet.

BREADS & CEREALS

Bagel ( 1 average ) Biscuit digestives

Jaffa cake Bread white (thick slice) Bread wholemeal (thick)

Chapatis Cornflakes Crackerbread Cream crackers Crumpets Flapjacks basic fruit mix Macaroni (boiled)

Muesli Naan bread (normal)

Noodles (boiled) Pasta ( normal boiled ) Pasta (wholemeal boiled ) Porridge oats (with water)

Potatoes** (boiled) Potatoes** (roast)

Portion size *

140 cals (45g) 86 cals (per biscuit) 48 cals (per biscuit) 96 cals (1 slice 40g) 88 cals (1 slice 40g)

250 cals 130 cals (35g) 17 cals per slice 35 cals (per cracker) 93 cals (per crumpet)

320 cals 238 cals (250g) 195 cals (50g) 300 cals (small plate size) 175 cals (250g) 330 cals (300g) 315 cals (300g) 193 cals (350g) 210 cals (300g) 420 cals (300g)

per 100 grams (3.5 oz) 310 cals 480 cals 370 cals 240 cals 220 cals 300 cals 370 cals 325 cals 440 cals 198 cals 500 cals 95 cals 390 cals 320 cals 70 cals 110 cals 105 cals 55 cals 70 cals 140 cals

energy content

Medium High

Med-High Medium Low-med Medium Med-High Low Calorie Low / portion Low-Med

High Low calorie Med-high

Medium Low calorie Low calorie Low calorie Low calorie Low calorie

Medium

Rice (white boiled) Rice (egg-fried) Rice ( Brown ) Rice cakes

Ryvita Multi grain Ryvita + seed & Oats

Spaghetti (boiled)

420 cals (300g) 500 cals

405 cals (300g) 28 Cals = 1 slice 37 Cals per slice 180 Cals 4 slices 303 cals (300g)

140 cals 200 cals 135 cals 373 Cals 331 Cals 362 Cals 101 cals

Low calorie High in portion

Low calorie Medium Medium Medium

Low calorie

* Portion sizes will vary depending on the type and make of product purchased. Portion size is very often a subjective view and may again vary according to bowl, cup or plate size used.

** Potatoes are vegetables but listed here because they form a staple part of many meals. See a balanced diet section.

NB. The food calories list shows products in alphabetical order.

Most natural foods are calculated in tests and specific product values are calculated from their ingredients list or from manufacturers information. Some values may not be accurate and should only be used for general comparison purposes.

Meats & Fish

Anchovies tinned Bacon average fried Bacon average grilled

Beef (roast) Beef burgers frozen

Chicken Cockles Cod fresh Cod chip shop food Crab fresh Duck roast

Portion size *

300 cals 250 cals (2 rashers)

150 cals 300 cals 320 cals 220 cals 50 cals 150 cals 400 cals 200 cals 400 cals

per 100 grams (3.5 oz) 300 cals 500 cals 380 cals 280 cals 280 cals 200 cals 50 cals 100 cals 200 cals 110 cals 430 cals

energy content

Medium High

Med-High Medium Med-High Medium

Low Low calorie Med-High low calorie

High

Fish cake Fish fingers

Gammon Haddock fresh Halibut fresh

Ham Herring fresh grilled

Kidney Kipper Liver Liver pate Lamb (roast) Lobster boiled Luncheon meat Mackeral Mussels Pheasant roast Pilchards (tinned) Prawns Pork Pork pie Rabbit Salmon fresh Sardines tinned in oil Sardines in tomato sauce Sausage pork fried Sausage pork grilled Sausage roll Scampi fried in oil Steak & kidney pie

90 cals per cake 50 cals per piece

320 cals 200 cals 220 cals 6 cals 300 cals 200 cals 200 cals 200 cals 150 cals 300 cals 200 cals 300 cals 320 cals 90 cals 200 cals 140 cals 180 cals 320 cals 320 cals 200 cals 220 cals 220 cals 180 cals 250 cals 220 cals 290 cals 400 cals 400 cals

200 cals 220 cals 280 cals 110 cals 125 cals 240 cals 200 cals 160 cals 120 cals 150 cals 300 cals 300 cals 100 cals 400 cals 300 cals 90 cals 200 cals 140 cals 100 cals 290 cals 450 cals 180 cals 180 cals 220 cals 180 cals 320 cals 280 cals 480 cals 340 cals 350 cals

Medium Medium Med-High Low calorie Low calorie Medium Medium Medium Low calorie Medium Medium Med-High Low calorie

High Medium Low-Med Medium Medium Low- Med Med-High

High Medium Medium Medium Medium

High Med-High

High High High

Taramasalata Trout fresh Tuna tinned water Tuna tinned oil

Turkey Veal

130 cals 200 cals 100 cals 180 cals 200 cals 300 cals

490 cals 120 cals 100 cals 180 cals 160 cals 240 cals

High Low calorie Low calorie

Medium Medium Medium

* Portion sizes will vary depending on the type and make of product purchased. Portion size is very often a subjective view and may again vary according to bowl, cup or plate size used.

Fruits & Vegetables

Apple Banana Beans baked beans Beans dried (boiled) Blackberries Blackcurrant Broccoli Cabbage (boiled) Carrot (boiled) Cauliflower (boiled) Celery (boiled) Cherry Courgette Cucumber Dates Grapes Grapefruit Kiwi Leek (boiled)

Portion size *

44 calories 107 cals 170 cals 180 cals 25 cals 30 cals 27 cals

15 calories 16 calories 20 calories 5 calories 35 calories

8 cals 3 calories 100 calories 55 calories 32 calories 40 calories 10 calories

per 100 grams (3.5 oz)

44 calories 65 calories 80 calories 130 calories 25 calories 30 calories

32 cals 20 calories 25 calories 30 calories 10 calories 50 calories

20 cals 10 calories 235 calories 62 calories 32 calories 50 calories 20 calories

energy content

Low calorie Low calorie Low calorie Low calorie Low calorie Low calorie

Very low Low calorie Low calorie Low calorie Low calorie Low calorie Very low cal Low calorie Med-High Low calorie Low calorie Low calorie Low calorie

Lentils (boiled) Lettuce Melon

Mushrooms raw one average

Mushrooms (boiled) Mushrooms (fried)

Olives Onion (boiled) One red Onion Onions spring Onion (fried)

Orange Peas

Peas dried & boiled Peach Pear

Pepper yellow Pineapple Plum Spinach

Strawberries (1 average) Sweetcorn

Sweetcorn on the cob Tomato

Tomato cherry Tomato puree

Watercress

150 calories 4 calories 14 calories

3 cals

12 calories 100 calories 50 calories 14 calories

49 cals 3 cals 86 calories 40 calories 210 calories 200 calories 35 calories 45 calories 6 cals 40 calories 30 calories 8 calories 10 calories 95 calories 70 calories 30 calories 6 cals ( 3 toms) 70 calories 5 calories

100 calories 15 calories 28 calories

15 cals

12 calories 145 calories 80 calories 18 calories

33 cals 25 cals 155 calories 30 calories 148 calories 120 calories 30 calories 38 calories 16 cals 40 calories 39 calories 8 calories 30 calories 130 calories 70 calories 20 calories 17 Cals 70 calories 20 calories

Medium Very Low Medium

Very low cal

Low calorie High

Low calorie Low calorie Low calorie Very low cal

High Low calorie

Medium Low calorie Low calorie Low calorie

Very low Low calorie Low calorie Low calorie Low calorie

Medium Low calorie Low calorie Very low cal Low-Medium Low calorie

* Portion sizes will vary depending on the type and make of product purchased. Portion size is very often a subjective view and may again vary according to bowl, cup or plate size used.

Milk & Dairy produce

Cheese average Cheddar types average reduced

fat Cheese spreads average Cottage cheese low fat

Cottage cheese Cream cheese Cream fresh half Cream fresh single Cream fresh double Cream fresh clotted

Custard Eggs ( 1 average size)

Eggs fried Fromage frais

Ice cream Milk whole Milk semi-skimmed Milk skimmed Milk Soya Mousse flavored Omelette with cheese Trifle with cream Yogurt natural Yogurt reduced fat

Portion size *

110 cals (25g)

130

90 cals 40 calories

49 cals 200 cals 128 cals 160 cals 340 cals 480 cals 210 cals 90 cals 120 cals 125 cals 200 cals 175 cals (250ml/half pint) 125 cals (250ml/half pint) 95 cals (250ml/half pint) 90 cals 120 cals 300 cals 290 cals 90 cals 70 cals

per 100 grams (3.5 oz) 440 cals

260 calories

270 80 cals 98 cals 428 cals 160 cals 200 cals 430 cals 600 cals 100 cals 150 cals 180 cals 125 cals 180 cals 70 cals 50 cals 38 cals 36 cals 140 cals 266 cals 190 cals 60 cals 45 cals

energy content

High

Medium

Medium low - med Low calorie

High Med-High Med-High

High High Medium Medium Med-High Low calorie Medium Med-High Medium Low calorie Low calorie Medium Medium Medium Low calorie Low calorie

* Portion sizes will vary depending on the type and make of product purchased. Portion size is very often a subjective view and may again vary according to bowl, cup or plate size used.

Fats & Sugars

PURE FAT Bombay mix

Butter Chewing gum

Chocolate Cod liver oil Corn snack Crisps (chips US) average

Honey Jam Lard

Low fat spread Margarine Mars bar Mint sweets

Oils -corn, sunflower, olive Popcorn average

Sugar white table sugar Sweets (boiled) Syrup Toffee

Portion size *

9 cals (1 gram) 250 cals 112 cals

8 cals per piece 200 cals

135 cals (1 tbspoon) 125 cals 100 cals 42 cals 38 cals 225 cals 50 cals 50 cals 240 cals

10 cals per piece 135 cals (1 Tbspoon)

150 cals 20 cals (1 tspoon)

100 cals 15 cals 100 cals

per 100 grams (3.5 oz)

energy content

900 cals

High

500 cals

High

750 cals

High

-

Low calorie

500 cals

High

900 cals

High

500 cals

High

500 cals

High

280 cals

Medium

250 cals

Medium

890 cals

High

400 cals

High

750 cals

High

480 cals

Med-High

-

High

900 cals

High

460 cals

High

400 cals

Medium

300 cals

Med-High

300 cals

Medium

400 cals

High

* Portion sizes will vary depending on the type and make of product purchased. Portion size is very often a subjective view and may again vary according to bowl, cup or plate size used.

Fruit

Apple (1 average) Apple cooking Apricot Avocado Banana

Blackberries each Blackcurrant each Blueberries (new) 100g

Cherry each Clementine

Currants Damson One average date 5g Dates with inverted sugar 100g

Figs Gooseberries Grapes 100g Seedless one average Grape 6g Grapefruit whole

Guava Kiwi Lemon Lychees Mango Melon Honeydew (130g) Melon Canteloupe (130g) Nectarines Olives

Calories per piece

44 calories 35 calories 30 calories 150 calories 107 calories

1 calorie 1.1 calorie 49 Cals ( 100g ) 2.4 calories

24 cals 5 calories 28 calories

5 cals 250 calories 10 calories 2.6 calories

50 cals 3 calories 100 calories 24 calories 34 calories 20 calories 3 calories 40 calories 36 calories

25 cals 42 calories 6.8 calories

Carbs (grams)

10.5 9 6.7 2 26 0.2

0.25 15 g 0.6

5 1.4 7.2 1.2 63 2.4 0.65 15 0.9 23 4.4 8 3.4 0.7 9.5 9 6 9 trace

Water Content

85 % 88 % 85 % 60 % 75 % 85 % 77 % 81 % 83 % 66 % 16 % 70 % 14 % 12 % 24 % 80 % 82 % 82 % 65 % 85 % 75 % 85 % 80 % 80 % 90 % 93 % 80 % 63 %

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