Counting Calories: Common Foods
Fruit | Cals | |
Apple(5oz/150g) | 60 | |
Apricot (Dried or Fresh) | 10 | |
Avocado | 230 | |
Banana (4oz/115g) | 70 | |
Banana chips (per oz/28g) | 145 | |
Cherries (4oz115g) | 44 | |
Clementines/Tangerines | 25 | |
Coconut (1oz/28g) | 99 | |
Currents (1oz/28g) | 75 | |
Dates (Dried or Fresh) | 15 | |
Grapes (4oz/115g) | 68 | |
Grapefruit (half) | 40 | |
Kiwi | 5 | |
Lemon/Lime | 25 | |
Manderins (canned in own juice, 4oz/115g) | 40 | |
Mango | 110 | |
Melon (1 wedge) | 0 | |
Nectarine (6oz/175g) | 60 | |
Orange | 60 | |
Passion Fruit | 5 | |
Peach (6oz/175g) | 50 | |
Pear (6oz/175g) | 60 | |
Pineapple (1oz/28g) | 12 | |
Pineapple ring | 20 | |
Plum | 10 | |
Prune | 10 | |
Star Fruit (each) | 50 | |
Berries (1oz/28g) | 8 | |
Canned fruit in own juice (1oz/28g) | 10 | |
Vegetables | Cals per (oz/28g) | |
Beans | 14 | |
Beans red kidney (boiled/canned) | 28 | |
Beet root | 10 | |
Broccoli (boiled) | 7 | |
Cabbage (boiled) | 5 | |
Carrots (boiled) | 7 | |
Cauliflower (boiled) | 8 | |
Celery | 2 | |
Cucumber | 0 | |
Leek (boiled) | 6 | |
Lettuce | 4 | |
Mushroom | 4 | |
Onions | 20 | |
Onion rings (in breadcrumbs or batter) | 115 | |
Onion, spring | 2 | |
Parsnip (boiled/roast) | 19/30 | |
Peas, garden (canned) | 2 | |
Peas, dried (boiled) | 1 | |
Peas, fresh/frozen | 19 | |
Peas, processed (canned) | 28 | |
Peppers (green) | 24 | |
Peppers (orange, red or yellow) | 50 | |
Potato | 21 | |
Potato, sweet | 24 | |
Sweetcorn (canned) | 5 | |
Sweetcorn (baby) | 7 | |
Tomatoes (canned/fresh) | 5 | |
Tomatoes (sundried) | 42 | |
Turnips (boiled) | 4 | |
Water chestnuts (canned) | 9 | |
Water Cress | 6 | |
Fish | Cals per (oz/28g) | |
Cod (fillet) | 22 | |
Haddock (fillet) | 21 | |
Hake (fillet) | 20 | |
Herring fillet | 56 | |
Kippers (fillet) | 75 | |
Mackrel (fillet) | 6 | |
Mackrel (smoked) | 99 | |
Trout (fillet) | 9 | |
Tuna (fresh) | 44 | |
Salmon | 52 | |
Sardines (raw) | 55 | |
Scampi (raw) | 0 | |
Scampi (in breadcrumbs) | 60 | |
Crab (in brine) | 22 | |
Tuna (in brine/water) | 22 | |
Tuna (in oil) | 5 | |
Oysters (each) | 7 | |
Salmon pink (in brine) | 4 | |
Salmon red (in brine) | 47 | |
Sardines (in brine) | 48 | |
Sardines (in tomato sauce) | 45 | |
Processed | Cals per portion | |
Cod (in batter-oven baked) | 59 | |
Cod (in parsley sauce) | 24 | |
Fish finger | 44 | |
Haddock (in batter) | 65 | |
Haddock (in crumbs) | 49 | |
Meat | Cals per (oz/28g) | |
Turkey dark meat roasted | 50 | |
Turkey light meat roasted | 55 | |
Duck roasted | 55 | |
Beef | ||
Brisket, lean, boiled | 6 | |
Fillet steak, lean grilled | 5 | |
Minced beef raw | 6 | |
Roast beef | 50 | |
Rump steak, lean, grilled | 50 | |
Sirloin, lean, roasted | 5 | |
Sirloin, lean, grilled, well done | 6 | |
Topside, lean, roasted | 57 | |
beefburger grilled | 60 | |
Lamb | ||
Breast lean roasted | 76 | |
Belly joint lean & fat grilled | 90 | |
Leg lean roasted | 57 | |
Leg chops lean & fat grilled | 62 | |
Loin chops lean & fat grilled | 69 | |
Pork | ||
Diced, lean casseroled | 52 | |
Fillet, lean & fat raw | 41 | |
Leg joint lean & fat roasted | 52 | |
Loin chop lean, grilled per chop | 221 | |
Pork mince, raw | 46 | |
Spare ribs lean & fat grilled | 7 | |
Pork steaks, lean, grilled | 55 | |
Sausage grilled | 75 | |
Bacon grilled | 81 | |
Dairy | Cals per oz/28g | |
Milk full fat | 19 | |
Milk semi skimmed | 1 | |
Milk skimmed | 10 | |
Cream Single | 125 | |
Cream Double | 55 | |
Cream Whipping | 105 | |
Cheddar | 8.6 | |
Cheddar 1/2 fat | 65 | |
Blue Stilton | 102 | |
Brie | 91 | |
Edam | 9 | |
Edam ½ fat | 71 | |
Cheese (spread) | 8.6 | |
Cream Cheese Low Fat | 47 | |
Cream Cheese Extra Lite | 0 | |
Feta | 76 | |
Low Fat Cottage Cheese | 20 | |
Butter/flora (1 small packet) | 83/5 | |
Cheese standard triangle | 47 | |
Cheddar cheese | 115 | |
Cheddar reduced fat | 7 | |
Cottage cheese (tablespoon) | 8 | |
Egg (large/medium/small) | 95/80/71 | |
Bakery Product | Cals (per piece) | |
Crisp bread | 2 | |
Croissant | 250 | |
Crumpet | 71 | |
Currant bun | 178 | |
Muffin, white | 192 | |
Scone, fruit | 152 | |
Tea Cake | 178 | |
Toast (whole weat) | 96 | |
Wrap, tortilla | 180 | |
Bagel (small/large) | 160/225 | |
Baguette (small/large) | 250/400 | |
Bread stick | 20 | |
Hamburger Bun small/large | 155/225 | |
Bread | Cals per oz/28g | |
French | 77 | |
Garlic Bread | 100 | |
Rye | 6 | |
Soda Bread | 75 | |
White sliced | 67 | |
Wholemeal/Wheat/Brown | 61 | |
Pitta Bread White (small/large) | 180/90 | |
Pasta/Rice (Dry weight) | Cals per oz/28g | |
Fresh Pasta | 80 | |
Dry Pasta | 96 | |
Spaghetti | 97 | |
Brown/white Rice | 100 | |
Basmati Indian Rice | 100 | |
Pearl Barley | 10 | |
Noodles | 109 | |
Couscous | 10 | |
Drinks | ||
Tea/Coffee per cup, with any of the following | ||
Milk (topped/semi-skimmed/skimmed) | 20/15/10 | |
Sugar (teaspoon) | 20 | |
Cappuccino (small/large) | 100/150 | |
Latte (small/large) | 140/180 | |
Hot chocolate | 00 | |
Skinny late (small/large) | 70/90 | |
Fruit juice (unsweetened) | 50 | |
Coke (can 330ml) | 130 | |
Diet Coke (can 330ml) | 1 | |
Lemonade (can/330ml) | 80 | |
Alcohol | Cals | |
Best/Premium Bitter (Pint) | 187 | |
Draught Guinness (Pint) | 210 | |
Lager (Pint) | 220 | |
Regular Dry Cider (Pint) | 210 | |
Red Wine (small/175ml) | 119 | |
White Wine - Dry (small/175ml) | 116 | |
Champagne (small/175ml) | 120 | |
White Wine Spritzer (lemonade) | 138 | |
White Wine Spritzer (soda) | 130 | |
Gin & Slimline Tonic (Single) | 56 | |
Gin & Tonic (Single) | 120 | |
Vodka & Coke (Single) | 120 | |
Vodka & Diet Coke (Single) | 56 | |
Vodka, Lime & Soda (Single) | 76 | |
Whisky & Lemonade (Single) | 82 | |
Ice Cream/Desserts | Cals | |
Bounty Ice Cream Bar | 00 | |
Kit Kat Ice Cream Bar | 220 | |
Lyons Maid Fab/Strawberry Mivi | 90 | |
Mars Ice Cream Bar | 209 | |
Mars Twix Ice Cream | 228 | |
McDonalds McFlurry – Cadbury’s Crunchie | 21 | |
Snickers Ice Cream Bar | 230 | |
Supermarket Bulk Buy Choc Ices (approx.) | 140 | |
Vanilla (per oz approx.) | 50 | |
Reduced Calorie (per oz approx.) | ||
Sorbet | 7 | |
Large in cone | 230 | |
Medium in cone | 170 | |
Small in cone | 110 |
Obesity Epidemic
Obesity is a world-wide epidemic, with an estimated 250 million obese people globally. The fastest rate of increase is in the UK.
Care Quality Commission
The Care Quality Commission is the independent regulator of health and social care in England.
Diet Plate
The Diet Plate helps you easily manage your portion control and get a healthy balanced diet