Here is a list of common foods and the calories they contain.
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 35
Lemon/Lime 19/3
Manderins (canned in own juice, 4oz/115g) 40
Mango 110
Melon (1 wedge) 30
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 Per (oz/28g) Cals
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 3
Leek (boiled) 6
Lettuce 4
Mushroom 4
Onions 20
Onion rings (in breadcrumbs or batter) 30
Onion, spring 2
Parsnip (boiled/roast) 19/30
Peas, garden (canned) 23
Peas, dried (boiled) 31
Peas, fresh/frozen 19
Peas, processed (canned) 28
Peppers (green) 24
Peppers (orange, red or yellow) 50
Potato 21
Potato, sweet 24
Sweetcorn (canned) 35
Sweetcorn (baby) 7
Tomatoes (canned/fresh) 5
Tomatoes (sundried) 42
Turnips (boiled) 4
Water chestnuts (canned) 9
Water Cress 6
Bakery Product (1 whole) Cals
Bagel 230
Crisp bread 32
Croissant 250
Crumpet 71
Currant bun 178
Muffin, white 192
Scone, fruit 152
Tea Cake 178
Toast (whole weat) 96
Wrap, tortilla 180
Beverages
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 300
Skinny late (small/large) 70/90
Fruit juice (unsweetened) 50
Dairy Products
Butter/flora (1 small packet) 83/53
Cheese standard triangle 47
Cheddar cheese (oz/28g) 115
Cheddar reduced fat (oz/28g) 73
Cottage cheese (tablespoon) 38
Bread Cals per oz/28g Fat
French 77 0.8
Garlic Bread 100 5.7
Rye 63 0.5
Soda Bread 75 0.7
White sliced 67 0.5
Wholemeal/Wheat/Brown 61 0.7
Rolls, buns, etc. (per piece)
Bagel (small/large) 160/225 0.9/1.3
Baguette (small/large) 250/400 1.0/1.8
Bread stick 20 0.1
Croissant Large 295 17.5
Hamburger Bun small/large 155/225 3.4/4.3
Muffin 150 1.3
Pitta Bread White (small/large) 180/90 2.2/1.1
Teacake 150 2.3
Wrap 180/169 3.6/3.6 Uncooked (per oz/28g) Cals
Fish Cals
Cod (fillet) 22
Haddock (fillet) 21
Hake (fillet) 20
Herring fillet 56
Kippers (fillet) 75
Mackrel (fillet) 63
Mackrel (smoked) 99
Trout (fillet) 39
Tuna (fresh) 44
Salmon 52
Sardines (raw) 55
Scampi (raw) 30
Scampi (in breadcrumbs) 60
Canned (per oz/28g) Cals
Crab (in brine) 22
Tuna (in brine/water) 22
Tuna (in oil) 53
Oysters (each) 7
Salmon pink (in brine) 43
Salmon red (in brine) 47
Sardines (in brine) 48
Sardines (in tomato sauce) 45
Cod (in batter-oven baked) 59
Cod (in parsley sauce) 24
Fish finger 44
Haddock (in batter) 65
Haddock (in crumbs) 49
Chicken Cals per 10 oz/28g per 10 oz/28g
Breast, casseroled 32
Breast, meat only grilled 41
Dark meat roasted 55
Leg, meat and skin roasted 66
Chicken Roasted 50
Chicken mince raw 55
Turkey
Dark meat roasted 50
Light meat roasted 55
Duck
Meat only roasted 55
Meat Cals per 10 oz/28g per 10 oz/28g
Brisket, lean, boiled 63
Fillet steak, lean grilled 53
Minced beef raw 63
Roast beef 50
Rump steak, lean, grilled 50
Sirloin, lean, roasted 53
Sirloin, lean, grilled, well done 63
Topside, lean, roasted 57
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 37
Pork steaks, lean, grilled 55
Frozen Desserts Cals and Fat (g)
Bounty Ice Cream Bar 300 20.9
Kit Kat Ice Cream Bar 220 15
Lyons Maid Fab/Strawberry Mivi 90 3
Lyons Maid Rolo Lolly 163 8.5
Mars Ice Cream Bar 209 12
Mars Twix Ice Cream 228 13.6
McDonalds McFlurry – Cadbury’s Crunchie 321 11.3
Snickers Ice Cream Bar 230 14.6
Supermarket Bulk Buy Choc Ices (approx.) 140 9.0
Vanilla (per oz approx.) 50 2.4
Reduced Calorie (per oz approx.) 33 1.7
Sorbet 37 0
Large in cone 230 10.5
Medium in cone 170 7.9
Small in cone 110 5.2
CONE LARGE (w/o dessert) 15 0.1
CONE MEDIUM (w/o dessert) 10 0.1
CONE SMALL (w/o dessert) 5 0
CUP (w/o desserts) 15 0.1
WAFEL(w/o desserts) 7 0.1
Pasta/Rice Cals per oz/28g (Boiled) Cals per oz/28g (Dry weight)
Fresh Pasta 29 80
Dry Pasta 32 96
Spaghetti 32 97
Brown/white Rice 39 100
Basmati Indian Rice 39 100
Pearl Barley 34 103
Noodles 27 109
Cheese per oz (28g) Calories Fat Grams
Cheddar 8.6 1.5
Cheddar 1/2 fat 65 3.9
Blue Stilton 102 8.8
Brie 91 8.0
Edam 93 7.1
Edam ½ fat 71 3.2
Cheese (spread) 8.6 5.8
Cream Cheese Low Fat 47 3.7
Cream Cheese Extra Lite 30 1.2
Feta 76 6.2
Low Fat Cottage Cheese 20 0.4
LINKS:
Croissant 250
Crumpet 71
Currant bun 178
Muffin, white 192
Scone, fruit 152
Tea Cake 178
Toast (whole weat) 96
Wrap, tortilla 180
Beverages
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 300
Skinny late (small/large) 70/90
Fruit juice (unsweetened) 50
Dairy Products
Butter/flora (1 small packet) 83/53
Cheese standard triangle 47
Cheddar cheese (oz/28g) 115
Cheddar reduced fat (oz/28g) 73
Cottage cheese (tablespoon) 38
Bread Cals per oz/28g Fat
French 77 0.8
Garlic Bread 100 5.7
Rye 63 0.5
Soda Bread 75 0.7
White sliced 67 0.5
Wholemeal/Wheat/Brown 61 0.7
Rolls, buns, etc. (per piece)
Bagel (small/large) 160/225 0.9/1.3
Baguette (small/large) 250/400 1.0/1.8
Bread stick 20 0.1
Croissant Large 295 17.5
Hamburger Bun small/large 155/225 3.4/4.3
Muffin 150 1.3
Pitta Bread White (small/large) 180/90 2.2/1.1
Teacake 150 2.3
Wrap 180/169 3.6/3.6 Uncooked (per oz/28g) Cals
Fish Cals
Cod (fillet) 22
Haddock (fillet) 21
Hake (fillet) 20
Herring fillet 56
Kippers (fillet) 75
Mackrel (fillet) 63
Mackrel (smoked) 99
Trout (fillet) 39
Tuna (fresh) 44
Salmon 52
Sardines (raw) 55
Scampi (raw) 30
Scampi (in breadcrumbs) 60
Canned (per oz/28g) Cals
Crab (in brine) 22
Tuna (in brine/water) 22
Tuna (in oil) 53
Oysters (each) 7
Salmon pink (in brine) 43
Salmon red (in brine) 47
Sardines (in brine) 48
Sardines (in tomato sauce) 45
Cod (in batter-oven baked) 59
Cod (in parsley sauce) 24
Fish finger 44
Haddock (in batter) 65
Haddock (in crumbs) 49
Chicken Cals per 10 oz/28g per 10 oz/28g
Breast, casseroled 32
Breast, meat only grilled 41
Dark meat roasted 55
Leg, meat and skin roasted 66
Chicken Roasted 50
Chicken mince raw 55
Turkey
Dark meat roasted 50
Light meat roasted 55
Duck
Meat only roasted 55
Meat Cals per 10 oz/28g per 10 oz/28g
Brisket, lean, boiled 63
Fillet steak, lean grilled 53
Minced beef raw 63
Roast beef 50
Rump steak, lean, grilled 50
Sirloin, lean, roasted 53
Sirloin, lean, grilled, well done 63
Topside, lean, roasted 57
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 37
Pork steaks, lean, grilled 55
Frozen Desserts Cals and Fat (g)
Bounty Ice Cream Bar 300 20.9
Kit Kat Ice Cream Bar 220 15
Lyons Maid Fab/Strawberry Mivi 90 3
Lyons Maid Rolo Lolly 163 8.5
Mars Ice Cream Bar 209 12
Mars Twix Ice Cream 228 13.6
McDonalds McFlurry – Cadbury’s Crunchie 321 11.3
Snickers Ice Cream Bar 230 14.6
Supermarket Bulk Buy Choc Ices (approx.) 140 9.0
Vanilla (per oz approx.) 50 2.4
Reduced Calorie (per oz approx.) 33 1.7
Sorbet 37 0
Large in cone 230 10.5
Medium in cone 170 7.9
Small in cone 110 5.2
CONE LARGE (w/o dessert) 15 0.1
CONE MEDIUM (w/o dessert) 10 0.1
CONE SMALL (w/o dessert) 5 0
CUP (w/o desserts) 15 0.1
WAFEL(w/o desserts) 7 0.1
Pasta/Rice Cals per oz/28g (Boiled) Cals per oz/28g (Dry weight)
Fresh Pasta 29 80
Dry Pasta 32 96
Spaghetti 32 97
Brown/white Rice 39 100
Basmati Indian Rice 39 100
Pearl Barley 34 103
Noodles 27 109
Cheese per oz (28g) Calories Fat Grams
Cheddar 8.6 1.5
Cheddar 1/2 fat 65 3.9
Blue Stilton 102 8.8
Brie 91 8.0
Edam 93 7.1
Edam ½ fat 71 3.2
Cheese (spread) 8.6 5.8
Cream Cheese Low Fat 47 3.7
Cream Cheese Extra Lite 30 1.2
Feta 76 6.2
Low Fat Cottage Cheese 20 0.4
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