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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