Calorie list

Fruits:


Apple(5oz/150g)60
Apricot (Dried or Fresh)10
Avocado230
Banana (4oz/115g)70
Banana chips (per oz/28g)145
Cherries (4oz115g)44
Clementines/Tangerines25
Coconut (1oz/28g)99
Currents (1oz/28g)75
Dates (Dried or Fresh)15
Grapes (4oz/115g)68
Grapefruit (half)40
Kiwi35
Lemon/Lime19/3
Manderins (canned in own juice, 4oz/115g)40
Mango110
Melon (1 wedge)30
Nectarine (6oz/175g)60
Orange60
Passion Fruit5
Peach (6oz/175g)50
Pear (6oz/175g)60
Pineapple (1oz/28g)12
Pineapple ring20
Plum10
Prune10
Star Fruit (each)50
Berries (1oz/28g)8
Canned fruit in own juice (1oz/28g)10


Vegetables:



Per (oz/28g)Cals
Beans14
Beans red kidney (boiled/canned)28
Beet root10
Broccoli (boiled)7
Cabbage (boiled)5
Carrots (boiled)7

Cauliflower (boiled)8

Celery2
Cucumber3
Leek (boiled)6
Lettuce4
Mushroom4
Onions20
Onion rings (in breadcrumbs or batter)30
Onion, spring2
Parsnip (boiled/roast)19/30
Peas, garden (canned)23
Peas, dried (boiled)31
Peas, fresh/frozen19
Peas, processed (canned)28
Peppers (green)24
Peppers (orange, red or yellow)50
Potato21
Potato, sweet24
Sweetcorn (canned)35
Sweetcorn (baby)7
Tomatoes (canned/fresh)5
Tomatoes (sundried)42
Turnips (boiled)4
Water chestnuts (canned)9
Water Cress6


Meat:

BeefCals per 1oz/28gFat per 1oz/28g
Brisket, lean, boiled633.1
Fillet steak, lean grilled532.2
Minced beef raw634.5
Roast beef501.7
Rump steak, lean, grilled501.7
Sirloin, lean, roasted531.8
Sirloin, lean, grilled, well done632.8
Topside, lean, roasted571.8
Breast lean roasted765.2
Lamb

Belly joint lean & fat grilled906.6
Leg lean roasted572.6
Leg chops lean & fat grilled623.4
Loin chops lean & fat grilled695





Pork
Diced, lean casseroled521.8
Fillet, lean & fat raw411.8
Leg joint lean & fat roasted521.4
Loin chop lean, grilled per chop2217.7
Pork mince, raw462.7
Spare ribs lean & fat grilled372.5
Pork steaks, lean, grilled552.1

ChickenCals per 1oz/28gFat per 1oz/28g
Breast, casseroled321.5
Breast, meat only grilled410.6
Dark meat roasted553.1
Leg, meat and skin roasted664.7
Chicken Roasted502.1
Chicken mince raw430.6


Turkey
Dark meat roasted501.9
Light meat roasted553.6


Duck
Meat only roasted552.9
    Pasta:
    Pasta/RiceCals per oz/28g (Boiled)Cals per oz/28g (Dry weight)
    Fresh Pasta2980
    Dry Pasta3296
    Spaghetti3297
    Brown/white Rice39100
    Basmati Indian Rice39100
    Pearl Barley34103
    Noodles27109

    Bread:
    BreadCals per oz/28gFat
    French770.8
    Garlic Bread1005.7
    Rye630.5
    Soda Bread750.7
    White sliced670.5
    Wholemeal/Wheat/Brown610.7





    Rolls, buns, etc. (per piece)
    Bagel (small/large)160/2250.9/1.3
    Baguette (small/large)250/4001.0/1.8
    Bread stick200.1
    Croissant Large29517.5
    Hamburger Bun small/large155/2253.4/4.3
    Muffin1501.3
    Pitta Bread White (small/large)180/902.2/1.1
    Teacake1502.3
    Wrap180/1693.6/3.6



    Fish:

    Uncooked (per oz/28g)Cals
    Cod (fillet)22
    Haddock (fillet)21
    Hake (fillet)20
    Herring fillet56
    Kippers (fillet)75
    Mackrel (fillet)63
    Mackrel (smoked)99
    Trout (fillet)39
    Tuna (fresh)44
    Salmon52
    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



    Processed (per portion)Cals
    Cod (in batter-oven baked)59
    Cod (in parsley sauce)24
    Fish finger44
    Haddock (in batter)65
    Haddock (in crumbs)49

    Cheese:

    per oz (28g)CaloriesFat Grams
    Cheddar8.61.5
    Cheddar 1/2 fat653.9
    Blue Stilton1028.8
    Brie918.0
    Edam937.1
    Edam ½ fat713.2
    Cheese (spread)8.65.8
    Cream Cheese Low Fat473.7
    Cream Cheese Extra Lite301.2
    Feta766.2
    Low Fat Cottage Cheese200.4

    Breakfast:

    Bakery Product (1 whole)Cals
    Bagel230
    Crisp bread32
    Croissant250
    Crumpet71
    Currant bun178
    Muffin, white192
    Scone, fruit152
    Tea Cake178
    Toast (whole weat)96
    Wrap, tortilla180
      
    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 chocolate300
    Skinny late (small/large)70/90
    Fruit juice (unsweetened)50
      
    Dairy Products
    Butter/flora (1 small packet)83/53
    Cheese standard triangle47
    Cheddar cheese (oz/28g)115
    Cheddar reduced fat (oz/28g)73
    Cottage cheese (tablespoon)38