BREADS & CEREALS
| Portion size *
| per 100 grams (3.5 oz)
| energy content
|
Bagel ( 1 average )
| 140 cals (45g)
| 310 cals
| Medium
|
Biscuit digestives
| 86 cals (per biscuit)
| 480 cals
| High
|
Jaffa cake
| 48 cals (per biscuit)
| 370 cals
| Med-High
|
Bread white (thick slice)
| 96 cals (1 slice 40g)
| 240 cals
| Medium
|
Bread wholemeal (thick)
| 88 cals (1 slice 40g)
| 220 cals
| Low-med
|
Chapatis
| 250 cals
| 300 cals
| Medium
|
Cornflakes
| 130 cals (35g)
| 370 cals
| Med-High
|
Crackerbread
| 17 cals per slice
| 325 cals
| Low Calories
|
Cream crackers
| 35 cals (per cracker)
| 440 cals
| Low / portion
|
Crumpets
| 93 cals (per crumpet)
| 198 cals
| Low-Med
|
Flapjacks basic fruit mix
| 320 cals
| 500 cals
| High
|
Macaroni (boiled)
| 238 cals (250g)
| 95 cals
| Low calorie
|
Muesli
| 195 cals (50g)
| 390 cals
| Med-high
|
Naan bread (normal)
| 300 cals (small plate size)
| 320 cals
| Medium
|
Noodles (boiled)
| 175 cals (250g)
| 70 cals
| Low calorie
|
Pasta ( normal boiled )
| 330 cals (300g)
| 110 cals
| Low calorie
|
Pasta (wholemeal boiled )
| 315 cals (300g)
| 105 cals
| Low calorie
|
Porridge oats (with water)
| 193 cals (350g)
| 55 cals
| Low calorie
|
Potatoes** (boiled)
| 210 cals (300g)
| 70 cals
| Low calorie
|
Potatoes** (roast)
| 420 cals (300g)
| 140 cals
| Medium
|
Rice (white boiled)
| 420 cals (300g)
| 140 cals
| Low calorie
|
Rice (egg-fried)
| 500 cals
| 200 cals
| High in portion
|
Rice ( Brown )
| 405 cals (300g)
| 135 cals
| Low calorie
|
Rice cakes
| 28 Cals = 1 slice
| 373 Cals
| Medium
|
Ryvita Multi grain
| 37 Cals per slice
| 331 Cals
| Medium
|
Ryvita + seed & Oats
| 180 Cals 4 slices
| 362 Cals
| Medium
|
Spaghetti (boiled)
| 303 cals (300g)
| 101 cals
| Low calorie
|
Pizza Types
| Pizza Calories
|
Capricciosa Pizza Express
| 900 calories
|
Cheese & Tomato
| 780 calories
|
Four Seasons Pizza
| 900 calories
|
Ham & Mushroom frozen
| 600 calories
|
Ham & Pineapple frozen
| 580 calories
|
Italian Pizza frozen
| 880 calories
|
Margherita Pizza
| 780 calories
|
Marinara
| 700 calories
|
Mushroom Pizza
| 690 calories
|
Mushroom Pizza small
| 500 calories
|
Napoletana Pizza
| 800 calories
|
Pepperoni, cheese & tomato St Micheal
| 1040 calories
|
Tomato, cheese & ham St Michael
| 960 calories
|
Marietta's Tom & cheese snack pizza 5in
| 220 calories
|
Special Pizza Marietta's 7in
| 600 calories
|
Veneziana Pizza
| 760 calories
|
All values correct at time of testing, values may vary between different pieces
Fats & Sugars
| Portion size *
| per 100 grams (3.5 oz)
| energy content
|
PURE FAT
| 9 cals (1 gram)
| 900 cals
| High
|
Bombay mix
| 250 cals
| 500 cals
| High
|
Butter
| 112 cals
| 750 cals
| High
|
Chewing gum
| 8 cals per piece
| -
| Low calorie
|
Chocolate
| 200 cals
| 500 cals
| High
|
Cod liver oil
| 135 cals (1 tbspoon)
| 900 cals
| High
|
Corn snack
| 125 cals
| 500 cals
| High
|
Crisps (chips US) average
| 100 cals
| 500 cals
| High
|
Honey
| 42 cals
| 280 cals
| Medium
|
Jam
| 38 cals
| 250 cals
| Medium
|
Lard
| 225 cals
| 890 cals
| High
|
Low fat spread
| 50 cals
| 400 cals
| High
|
Margarine
| 50 cals
| 750 cals
| High
|
Mars bar
| 240 cals
| 480 cals
| Med-High
|
Mint sweets
| 10 cals per piece
| -
| High
|
Oils -corn, sunflower, olive
| 135 cals (1 Tbspoon)
| 900 cals
| High
|
Popcorn average
| 150 cals
| 460 cals
| High
|
Sugar white table sugar
| 20 cals (1 tspoon)
| 400 cals
| Medium
|
Sweets (boiled)
| 100 cals
| 300 cals
| Med-High
|
Syrup
| 15 cals
| 300 cals
| Medium
|
Toffee
| 100 cals
| 400 cals
| High
|
Fruits & Vegetables
| Portion size *
| per 100 grams (3.5 oz)
| energy content
|
Apple
| 44 calories
| 44 calories
| Low calorie
|
Banana
| 107 cals
| 65 calories
| Low calorie
|
Beans baked beans
| 170 cals
| 80 calories
| Low calorie
|
Beans dried (boiled)
| 180 cals
| 130 calories
| Low calorie
|
Blackberries
| 25 cals
| 25 calories
| Low calorie
|
Blackcurrant
| 30 cals
| 30 calories
| Low calorie
|
Broccoli
| 27 cals
| 32 cals
| Very low
|
Cabbage (boiled)
| 15 calories
| 20 calories
| Low calorie
|
Carrot (boiled)
| 16 calories
| 25 calories
| Low calorie
|
Cauliflower (boiled)
| 20 calories
| 30 calories
| Low calorie
|
Celery (boiled)
| 5 calories
| 10 calories
| Low calorie
|
Cherry
| 35 calories
| 50 calories
| Low calorie
|
Courgette
| 8 cals
| 20 cals
| Very low cal
|
Cucumber
| 3 calories
| 10 calories
| Low calorie
|
Dates
| 100 calories
| 235 calories
| Med-High
|
Grapes
| 55 calories
| 62 calories
| Low calorie
|
Grapefruit
| 32 calories
| 32 calories
| Low calorie
|
Kiwi
| 40 calories
| 50 calories
| Low calorie
|
Leek (boiled)
| 10 calories
| 20 calories
| Low calorie
|
Lentils (boiled)
| 150 calories
| 100 calories
| Medium
|
Lettuce
| 4 calories
| 15 calories
| Very Low
|
Melon
| 14 calories
| 28 calories
| Medium
|
Mushrooms raw one average
| 3 cals
| 15 cals
| Very low cal
|
Mushrooms (boiled)
| 12 calories
| 12 calories
| Low calorie
|
Mushrooms (fried)
| 100 calories
| 145 calories
| High
|
Olives
| 50 calories
| 80 calories
| Low calorie
|
Onion (boiled)
| 14 calories
| 18 calories
| Low calorie
|
One red Onion
| 49 cals
| 33 cals
| Low calorie
|
Onions spring
| 3 cals
| 25 cals
| Very low cal
|
Onion (fried)
| 86 calories
| 155 calories
| High
|
Orange
| 40 calories
| 30 calories
| Low calorie
|
Peas
| 210 calories
| 148 calories
| Medium
|
Peas dried & boiled
| 200 calories
| 120 calories
| Low calorie
|
Peach
| 35 calories
| 30 calories
| Low calorie
|
Pear
| 45 calories
| 38 calories
| Low calorie
|
Pepper yellow
| 6 cals
| 16 cals
| Very low
|
Pineapple
| 40 calories
| 40 calories
| Low calorie
|
Plum
| 30 calories
| 39 calories
| Low calorie
|
Spinach
| 8 calories
| 8 calories
| Low calorie
|
Strawberries (1 average)
| 10 calories
| 30 calories
| Low calorie
|
Sweetcorn
| 95 calories
| 130 calories
| Medium
|
Sweetcorn on the cob
| 70 calories
| 70 calories
| Low calorie
|
Tomato
| 30 calories
| 20 calories
| Low calorie
|
Tomato cherry
| 6 cals ( 3 toms)
| 17 Cals
| Very low cal
|
Tomato puree
| 70 calories
| 70 calories
| Low-Medium
|
Watercress
| 5 calories
| 20 calories
| Low calorie
|
Meats & Fish
| Portion size *
| per 100 grams (3.5 oz)
| energy content
|
Anchovies tinned
| 300 cals
| 300 cals
| Medium
|
Bacon average fried
| 250 cals (2 rashers)
| 500 cals
| High
|
Bacon average grilled
| 150 cals
| 380 cals
| Med-High
|
Beef (roast)
| 300 cals
| 280 cals
| Medium
|
Beef burgers frozen
| 320 cals
| 280 cals
| Med-High
|
Chicken
| 220 cals
| 200 cals
| Medium
|
Cockles
| 50 cals
| 50 cals
| Low
|
Cod fresh
| 150 cals
| 100 cals
| Low calorie
|
Cod chip shop food
| 400 cals
| 200 cals
| Med-High
|
Crab fresh
| 200 cals
| 110 cals
| low calorie
|
Duck roast
| 400 cals
| 430 cals
| High
|
Fish cake
| 90 cals per cake
| 200 cals
| Medium
|
Fish fingers
| 50 cals per piece
| 220 cals
| Medium
|
Gammon
| 320 cals
| 280 cals
| Med-High
|
Haddock fresh
| 200 cals
| 110 cals
| Low calorie
|
Halibut fresh
| 220 cals
| 125 cals
| Low calorie
|
Ham
| 6 cals
| 240 cals
| Medium
|
Herring fresh grilled
| 300 cals
| 200 cals
| Medium
|
Kidney
| 200 cals
| 160 cals
| Medium
|
Kipper
| 200 cals
| 120 cals
| Low calorie
|
Liver
| 200 cals
| 150 cals
| Medium
|
Liver pate
| 150 cals
| 300 cals
| Medium
|
Lamb (roast)
| 300 cals
| 300 cals
| Med-High
|
Lobster boiled
| 200 cals
| 100 cals
| Low calorie
|
Luncheon meat
| 300 cals
| 400 cals
| High
|
Mackeral
| 320 cals
| 300 cals
| Medium
|
Mussels
| 90 cals
| 90 cals
| Low-Med
|
Pheasant roast
| 200 cals
| 200 cals
| Medium
|
Pilchards (tinned)
| 140 cals
| 140 cals
| Medium
|
Prawns
| 180 cals
| 100 cals
| Low- Med
|
Pork
| 320 cals
| 290 cals
| Med-High
|
Pork pie
| 320 cals
| 450 cals
| High
|
Rabbit
| 200 cals
| 180 cals
| Medium
|
Salmon fresh
| 220 cals
| 180 cals
| Medium
|
Sardines tinned in oil
| 220 cals
| 220 cals
| Medium
|
Sardines in tomato sauce
| 180 cals
| 180 cals
| Medium
|
Sausage pork fried
| 250 cals
| 320 cals
| High
|
Sausage pork grilled
| 220 cals
| 280 cals
| Med-High
|
Sausage roll
| 290 cals
| 480 cals
| High
|
Scampi fried in oil
| 400 cals
| 340 cals
| High
|
Steak & kidney pie
| 400 cals
| 350 cals
| High
|
Taramasalata
| 130 cals
| 490 cals
| High
|
Trout fresh
| 200 cals
| 120 cals
| Low calorie
|
Tuna tinned water
| 100 cals
| 100 cals
| Low calorie
|
Tuna tinned oil
| 180 cals
| 180 cals
| Medium
|
Turkey
| 200 cals
| 160 cals
| Medium
|
Veal
| 300 cals
| 240 cals
| Medium
|
Wine
| Wine Calories
|
Alcohol-free Wine
| 37 calories
|
Champagne
| 96 calories
|
Dry Red Wine
| 83 calories
|
Dry White Wine
| 77 calories
|
Rose
| 82 calories
|
Sparkling
| 92 calories
|
Sweet Red Wine
| 100 calories
|
Sweet White Wine
| 103 calories
|
Fortified Wines
| Wine Calories
|
Bianco Vermouth
| 167 calories
|
Ginger Wine
| 190 calories
|
Martini Bianco
| 150 calories
|
Martini Extra Dry
| 150 calories
|
Martini Rose
| 180 calories
|
Martini Rosso
| 192 calories
|
Port
| 170 calories
|
Sherry average
| 140 calories
|
All values correct at time of testing, values for wine calories may vary between different sized glasses!
|
Fruit
| Calories per piece
| Carbs (grams)
| Water Content
|
Apple (1 average)
| 44 calories
| 10.5
| 85 %
|
Apple cooking
| 35 calories
| 9
| 88 %
|
Apricot
| 30 calories
| 6.7
| 85 %
|
Avocado
| 150 calories
| 2
| 60 %
|
Banana
| 107 calories
| 26
| 75 %
|
Blackberries each
| 1 calorie
| 0.2
| 85 %
|
Blackcurrant each
| 1.1 calorie
| 0.25
| 77 %
|
Blueberries (new) 100g
| 49 Cals ( 100g )
| 15 g
| 81 %
|
Cherry each
| 2.4 calories
| 0.6
| 83 %
|
Clementine
| 24 cals
| 5
| 66 %
|
Currants
| 5 calories
| 1.4
| 16 %
|
Damson
| 28 calories
| 7.2
| 70 %
|
One average date 5g
| 5 cals
| 1.2
| 14 %
|
Dates with inverted sugar 100g
| 250 calories
| 63
| 12 %
|
Figs
| 10 calories
| 2.4
| 24 %
|
Gooseberries
| 2.6 calories
| 0.65
| 80 %
|
Grapes 100g Seedless
| 50 cals
| 15
| 82 %
|
one average Grape 6g
| 3 calories
| 0.9
| 82 %
|
Grapefruit whole
| 100 calories
| 23
| 65 %
|
Guava
| 24 calories
| 4.4
| 85 %
|
Kiwi
| 34 calories
| 8
| 75 %
|
Lemon
| 20 calories
| 3.4
| 85 %
|
Lychees
| 3 calories
| 0.7
| 80 %
|
Mango
| 40 calories
| 9.5
| 80 %
|
Melon Honeydew (130g)
| 36 calories
| 9
| 90 %
|
Melon Canteloupe (130g)
| 25 cals
| 6
| 93 %
|
Nectarines
| 42 calories
| 9
| 80 %
|
Olives
| 6.8 calories
| trace
| 63 %
|
Orange average
| 35 calories
| 8.5
| 73 %
|
Orange large 350g
| 100 Cals
| 22g
| 75 %
|
Papaya Diced (small handful)
| 67 Cals (20g)
| 17g
| -
|
Passion Fruit
| 30 calories
| 3
| 50 %
|
Paw Paw
| 28 calories
| 6
| 70 %
|
Peach
| 35 calories
| 7
| 80 %
|
Pear
| 45 calories
| 12
| 77 %
|
Pineapple
| 50 calories
| 12
| 85 %
|
Plum
| 25 calories
| 6
| 79 %
|
Prunes
| 9 calories
| 2.2
| 37 %
|
Raisins
| 5 calories
| 1.4
| 13 %
|
Raspberries each
| 1.1 calories
| 0.2
| 87 %
|
Rhubarb
| 8 calories
| 0.8
| 95 %
|
Satsuma one average 112g
| 29 cals
| 6.5
| 88 %
|
Satsumas 100g
| 35 calories
| 8.5
| 88 %
|
Strawberries (1 average)
| 2.7 calories
| 0.6
| 90 %
|
Sultanas
| 5 calories
| 1.4
| 16 %
|
Tangerine
| 26 calories
| 6
| 60 %
|
Tomatoes (1 average size)
| 9 cals
| 2.2
| 93 %
|
Tomatoes Cherry (1 average size)
| 2 calories
| 0.5
| 90 %
|
All values correct at time of testing, values for fruit calories may vary between different pieces!
|
Rice Recipe
| Calories per 100 grams (3.5 oz)
|
Plain Boiled Rice
| 151
|
Brown Boiled Rice
| 140
|
Savoury Rice
| 142
|
Egg Fried Rice
| 210
|
Fried Rice
| 184
|
Chicken Fried Rice
| 220
|
Pilau Rice
| 188
|
Pot Rice (snack Variety)
| 210 per pot
|
Rice & peas
| 147
|
Steamed Rice
| 162
|
Spanish Rice
| 193
|
Vegetable Pilau Rice
| 230
|
Maltese Baked Rice
| 187
|
Caribbean Rice
| 205
|
Thai Rice Soup
| 180
|
Spiced Basmati Rice
| 195
|
Rice Pudding
| 90
|
Egg recipes
| Calories
| Protein
|
Raw
| 75 calories
| 6g
|
Boiled average
| 80 calories
| 6g
|
Fried in oil
| 120 calories
| 6g
|
Scrambled (2 eggs + milk)
| 170 calories
| 14g
|
Poached 1 egg
| 80 calories
| 6g
|
Scotch egg
| 140 calories
| 7g
|
Omelette
| 128 calories
| 10g
|
Omelette + cheese
| 240 calories
| 17g
|
Quiche (egg & cheese)
| 300 calories
| 15g
|
Egg Fried Rice
| 210 calories
| 6g
|
Meringue
| 360 calories
| 7g
|
Duck egg
| 170 calories
| 15g
|
Quail egg
| 20 calories
| 2g
|
Measure the calorie content of eggs & thousands of foods using accurate nutri-scales.
White Potatoes
| Portion size *
| per 100 grams (3.5 oz)
| energy content
|
Raw
| -
| 70 calories
| Low calorie
|
Boiled
| 180
| 80 calories
| Low calorie
|
Mashed
| 200+
| 108
| Low-Med
|
Baked
| 100 each average
| 85
| Low calorie
|
Roast Potato
| 200+
| 150
| Medium
|
Potato Waffles
| 200+
| 198
| Med-High
|
Potato Powder
| -
| 60
| Low
|
Crisps (chips US)
| 120 / average bag
| 500
| Med-High
|
Fried (chips UK)
| 700
| 270
| High
|
Potato Salad
| 200
| 115
| Low-Med
|
Croquettes
| 300+ calories
| 210 calories
| Med-High
|
Crunches
| 300+ calories
| 200 calories
| Med-High
|
Saute
| -
| 120 calories
| Low-Med
|
Tinned Potatoes
| 140 half tin
| 65
| Low
|
Sweet Potatoes
| Portion size *
| per 100 grams (3.5 oz)
| energy content
|
Raw
| -
| 90
| Low calorie
|
Boiled
| 190
| 85
| Low calorie
|
Baked
| 120 average size
| 92
| Low calorie
|
