Counting Calories For Healthy Eating

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:

Healthy Eating

Negative Calorie Foods

Let me start by saying that no diet should be started without first talking to your doctor. Only your doctor can tell you whether you are healthy enough to start a diet in the first place.

No foods have negative calories. The lowest you can get is zero. Water has 0 calories, but the body has to warm it up to use it. It only takes about 50 calories to burn the recommended 8 glasses of water per day, but that will create a negative calorie effect since water has 0 calories! Get it now?

"Negative calorie" refers to a list of foods that contain less energy than the body needs to digest and absorb the energy and nutrients contained in the foods. This means that from eating these foods alone, there is potential for a net loss of calories from the body. This means the body has to work harder to use these foods. This negative energy balance is required to lose weight.
There is plenty of science to support the fact that a raw food diet of fresh fruits and vegetables will help you lose weight. Our bodies use up energy in digesting food. Scientists believe that about 10% of the calories from food are burned during the process of digesting food. The calories in "negative calorie" foods are very low and very healthy compared to the calories in fat, sugar, meat. So, you can eat all of the green veggies you want and still lose weight.

Vegetables:

Artichokes
Asparagus
Green beans
String beans
Beets
Beet greens
Broccoli
Brussels sprouts
Cabbage
Chinese cabbage
Carrots
Cauliflower
Celeriac
Celery
Chervil
Chicory
Chives
Squash
Tomato (fresh/canned)
Corn (cob/canned)
Cucumbers
Dandelion greens
Dill pickles
Eggplant
Endive
Garlic
Kale
Kohlrabi
Leeks
Lettuce
Mushrooms
Mustard greens
Okra
Onions
Parsley leaves
Turnips
Watercress
Parsnips (raw/boiled)
Peas
Peppers (green/red)
Pickles (sour/sweet)
Pumpkin
Radishes
Rappini
Red cabbage
Rhubarb
Rutabagas
Sauerkraut
Salsify
Scallions
Shallots
Sorrel
Spinach

Fruits:

Apples
Apricots
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Currants
Damson plum
Figs
Fruit salad (fresh/canned)
Grapefruit
Grapes
Honeydew melon
Huckleberries
Kiwi
Kumquats
Lemons
Limes
Loganberries
Mangoes
Muskmelons
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Pomegranates
Prunes
Quince
Raspberries
Strawberries
Tangerines
Watermelon

Meat:
Abalone
Bass (fresh water/sea)
Buffalo fish
Catfish
Clams (cooked)
Cod Steaks
Crab
Crayfish
Flounder
Frog legs
Mussels
Oysters (half shell)
Shrimp
Terrapin
Trout
Tuna

The idea is that these foods are usually very high in fiber and have a low number of calories to begin with. So, they keep you full but don't add any calories. This can be a great advantage in the fight to lose weight. These foods cannot serve as a diet alone. That would not be healthy at all. However, it might be a good idea to pick up one of these foods instead of those potato chips or chocolate.

LINKS
Diet & Nutrition