Calories in Foods

1 ounce = 28.3495231 grams

Breakfast Calorie Counter

If you’re a seasoned breakfast skipper, consider changing your ways and start eating breakfast, even if you aren’t hungry. It takes two to three weeks to reset the appetite clock. After that, you should notice a boost in energy and fewer problems with overeating later in the day.

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 Calorie Counter

Bread calorie counter varies considerably according to the type of flour used and added ingredients. There is no standard definition and following is some common bread knowledge:

• White bread is made from refined wheat flour
• Wheat bread is made from refined wheat flour and whole-wheat flour
• Whole-wheat will contain mostly whole grain wheat flour
• High-fiber bread is usually made from white wheat flour with varying amount of added bran

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

Did you know that dry toast has just as many calories as regular slice of bread; all that has been removed is some of the water.

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

Calories in Cheese
Cheese is used for everything from snacks and appetizers to main courses and desserts. It can be accompanied by fresh ripe fruit such as apples, pears, grapes, strawberries, fresh figs, or melon. Even thin sliced onions are a delightful accompaniment.

Fat gives cheese its rich texture and delicious taste, but it also adds calories and cholesterol. About 70 to 80 percent of the calories in cheese come from fat. Non-fat ricotta and cottage cheese are low in fat and calories.

It is difficult to accurately determine the calorie content per portion as size differs between individuals and products, therefore the values are displayed for comparison purposes.

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

Cheese is good source of calcium and to have the right amount of calcium in your diet, drink three glasses of low-fat or fat-free milk every day, or have eight ounces of fat-free yogurt and 2-3 ounces of low-fat cheese each day.

Despite the high nutritional content of cheese, most people – especially those with a weight or cholesterol problem – should use it as an occasional treat or garnish rather than as a staple food. As in most cases however, moderation is the key.

Calories in Pasta and Rice

Ninety percent of the calories in pasta and rice come from carbohydrates. A half cup of cooked rice constitutes one of the 5 to 12 daily servings of carbohydrates.

Pasta and rice dishes can be transformed by the addition of sauces. Traditional ingredients include olive oil, garlic, onions, mushrooms, and tomatoes. Many classic sauces, such as cheese, pesto, and Bolognese, are high in fat and calories.

Pasta is low calories food if it is not served with high-fat, high-calorie sauce. All too often pasta is turned into a fattening dish with butter, cheese, and rich sauces. But there are many ways to avoid these extra calories:

Toss pasta with fresh tomatoes or broth for simple sauce.
Use half of the oil, cheese, and nuts in a pesto recipe.
Use grated Parmesan or Romano cheese.
Add vegetables instead of meat to a light tomato sauce.

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

Several studies have shown that rice bran help to reduce cholesterol and may reduce the risk of bowl cancer.

Fruit Calorie Counter

Our fruit calorie counter shows how many calories in popular fruit ...It is excellent idea to have row fruit in the morning because morning is the time when the body is ripe for elimination and better elimination leads to better weight loss.

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

Calories in Ice Cream Desserts

Ice cream desserts come in a wide variety of flavors, often with additives such as chocolate flakes or chips, ribbons of sauce such as caramel or chocolate, nuts, fruit, and small candies/sweets. Some of the most popular ice cream flavors are vanilla, chocolate, strawberry, and Neapolitan (a combination of the three)

Frozen Desserts

Cals

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

Facts:

Fruit sorbets (which are high in sugar but fat-free) are better choice when you want to end a meal with a frozen dessert. 

Fat-free frozen yogurt is a good substitute for ice cream; a half cup topped with fresh fruit and toasted wheat germ can satisfy cravings for a frosty treat and supply useful amounts of calcium, vitamins, and fibber.
And just remember these frozen treats should only be a reward for achieving a goal, not a habit!

Vegetable Calorie Counter

Vegetable calorie counter is good reference to low calories food group. It is food that pass through body, leaving the least amount of residue that can be turned into waste matter.

Per (oz/28g)

Cals

Beans

14

Beans red kidney (boiled/canned)

28

Beet root

10

Broccoli (boiled)

7

Cabbage (boiled)

5

Carrots (boiled)

7

Keep bags of organic carrots in the fridge for pre-dinner munches. Carrots are sweet and delicious and they are also very hydrating after a long day. This would take the edge off your appetite, nourish your body with organic minerals and enzymes, and give you children a good example of smart snack.

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

Calories in Chicken

Chicken is a great favourite with most of us. But depending on its cooking style, the chicken you eat may vary from healthy to sinfully high in calories. The table below shows the number of calories in chicken with some useful cooking tips.

Chicken

Cals per 1oz/28g

Fat per 1oz/28g

Breast, casseroled

32

1.5

Breast, meat only grilled

41

0.6

Dark meat roasted

55

3.1

Leg, meat and skin roasted

66

4.7

Chicken Roasted

50

2.1

Chicken mince raw

43

0.6

Turkey Dark meat roasted 50 1.9 Light meat roasted 55 3.6 Duck Meat only roasted 55 2.9 Choose breast meat because it is the leanest part of the bird and has less than half the fat of, for example, thigh meat. Roast, broil, poach, or grill chicken instead of frying it. Broil with wine instead of butter. Substitute low fat dairy products in recipes. Use yogurt or light sour cream instead of sour cream, and non-fat milk instead of regular milk. Replace oil or fat in marinades with fresh lemon or lime juice, or with wine or vinegar.

Calories in Meat

The number of calories in meat can be quite high due to high protein content and often high fat levels. Trim visible fat off red meat before cooking to reduce calories, saturated fat, and traces of fat-soluble pollutants. Trimming away all visible fat is an obvious beginning; roasting or broiling on a rack or spit allows the fat to drip free of the meat. Of course, controlling the size of the portion is important.

Beef

Cals per 1oz/28g

Fat per 1oz/28g

Brisket, lean, boiled

63

3.1

Fillet steak, lean grilled

53

2.2

Minced beef raw

63

4.5

Roast beef

50

1.7

Rump steak, lean, grilled

50

1.7

Sirloin, lean, roasted

53

1.8

Sirloin, lean, grilled, well done

63

2.8

Topside, lean, roasted

57

1.8

Among red meats, lamb stands out for its high nutritional value. Most of the fat can easily be removed from the lean meat before cooking. Lamb is a reach source of B-complex vitamins, as well as iron, phosphorus, calcium, and potassium.

Lamb

Breast lean roasted

76

5.2

Belly joint lean & fat grilled

90

6.6

Leg lean roasted

57

2.6

Leg chops lean & fat grilled

62

3.4

Loin chops lean & fat grilled

69

5

A pig yields chops and other cuts of fresh meat; cured or processed products, such as hum and bacon; and skin for gelatin and leather. The tenderloin, center-cut leg, and loin chops are the least fatty cuts.

Pork

Diced, lean casseroled

52

1.8

Fillet, lean & fat raw

41

1.8

Leg joint lean & fat roasted

52

1.4

Loin chop lean, grilled per chop

221

7.7

Pork mince, raw

46

2.7

Spare ribs lean & fat grilled

37

2.5

Pork steaks, lean, grilled

55

2.1

The foods you choose will directly relate to the number of calories you consume. Some values for the calories in meat may differ between each product and should be used for general comparison purposes.

Fish Calorie Counter

If you follow daily caloric requirement check our fish calorie counter and be aware that eating fish has many benefits. A well-balanced diet that includes a variety of fish and shellfish can contribute to children's proper growth and development. Women and young children in particular should include fish or shellfish in their diets due to the many nutritional benefits.

Eating fish three times a week has been associated with a decrease in the risk of heart disease. It is quick and easy to cook. Steaming, poaching, baking, and grilling are methods that will preserve the flavour without adding calories.

Uncooked (per oz/28g)

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

Smoked fish, while tasty, tend to be packed with sodium; thus, they should be either be consumed occasionally in very small amounts or avoided entirely by people with high blood pressure.

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

Oily fish such as herring, mackerel, salmon and trout are an excellent source of omega-3 fatty acid and vitamin B12.

Processed (per portion)

Cals

Cod (in batter-oven baked)

59

Cod (in parsley sauce)

24

Fish finger

44

Haddock (in batter)

65

Haddock (in crumbs)

49

The more omega 3 fish oil fatty acids people get, the better they feel. And pure, high quality supplements can give you all these fish oil health benefits for weight loss with just miniscule fat calories. That’s really important when you need to make every calorie count.