Tuesday, 8 October 2013

Counting How Many Calories are in Everyday Foods

Here’s a list of everyday foods and the amount of calories they contain.  Calories are given in kcal (kilocalories).  Sizes/proportions and calorie amounts may vary according to different producers/manufacturers.  This list acts as a guide only, and once you get to know the average calories in some of the most common foods, you will be able to quickly work out the amount of calories in all your meals.


FRUIT
SERVING
SIZE
CALORIES
(KCAL)
Apple
Medium
80
Banana
Small
95
Grapes
100g
67
Satsuma/Tangerine
Small
37
Orange
Large
86
Strawberries
100g
28


VEGETABLES
SERVING
SIZE
CALORIES
(KCAL)
Mashed Potato
100g
105
Baked Jacket Potato
Small
128
Oven Chips
100g
190
Peas
100g
68
Carrots
100g
34
Broccoli
100g
30
Cabbage
100g
15
Lettuce
100g
15
Cucumber
100g
10
Tomatoes
100g
20


MEAT
SERVING
SIZE
CALORIES
(KCAL)
Roast chicken breast fillet
100g
160
Lean beef steak mince
100g
183
Roast Beef
100g
160
Roast Leg Lamb
100g
200
Pork Chop
100g
195
Pork Sausage
1
118
Cooked Sliced Ham
100g
115
Bacon (unsmoked, back)
1 rasher
83


DAIRY
SERVING
SIZE
CALORIES
(KCAL)
Milk (semi-skimmed)
100 ml
52
Whole Milk
100 ml
67
Butter
100g
720
Cheddar Cheese
100g
440
Yoghurt (light/fat free)
100g
95
Fresh Single Cream
100 ml
194
Fresh Double Cream
100 ml
445
Boiled Egg
Medium
84
Fried Egg
Medium
93


BREAD, RICE, PASTA
SERVING
SIZE
CALORIES
(KCAL)
Brown Bread
1medium slice
74
White Bread
1 medium slice
84
Basmati Rice
100g
360
Brown Rice
100g
340
Pasta Shells
100g
350
Penne Pasta
100g
350
Whole Wheat Spaghetti
100g
335


SNACKS
SERVING
SIZE
CALORIES
(KCAL)
Walkers Cheese & Onion Crisps
1 Bag (32g)
169
Pringles
50g
279
Digestive Biscuit
1
71
Chocolate Digestive Biscuit
1
85
Dairy Milk Chocolate Bar
100g
530
Tinned or Boxed Chocolates
1 sweet
45
Boiled Sweet
1 sweet
26


DRINKS
SERVING
SIZE
CALORIES
(KCAL)
Orange Juice
100 ml
46
Apple Juice
100 ml
50
Tea with semi-skimmed milk
1 mug
15
Tea with milk and sugar
1 mug
70
Instant Coffee with semi-skimmed milk
1 mug
30
Can of Cola
1 can
139
Small Glass of Wine
125 ml
85


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N.B.  It's always advisable to consult your doctor or health care professional before undertaking any new diet or exercise regime.

Prices/discounts indicated are correct at time of writing/publishing.  E&OE.





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