Calorie Counter

Vegetables

75g low-cal vegetables
15 calories

  • Bean sprouts
  • Cabbage
  • Celery
  • Aubergine
  • Green peppers
  • Lettuce
  • Mushrooms
  • Radish
  • Raw spinach
  • Turnip
  • Courgette

75g vegetables
25 calories

  • Asparagus
  • Bamboo shoots
  • Broccoli
  • Brussel sprouts
  • Carrots
  • Cauliflower
  • Cucumbers
  • Green beans
  • Okra
  • Onions
  • Sauerkraut
  • Tomato

75g starchy vegetables
75 calories

  • Beets
  • Butternut squash
  • Sweetcorn
  • Parsnips*
    *Parsnips may be only 75 calories, but if you roast them, why not drizzle with a teaspoon of Forever Bee honey and exclude the oil for a delicious treat!
  • Peas

75g cooked beans
115 calories

  • Baked beans
  • Kidney beans
  • Lentils

Fruits

Low-cal fruits
40 calories

Fruit Qty
Berries 75g
Cantaloupe 1/4
Cherries 50g
Dried fig 1
Grapes 75g
Kiwi 1
Peach 1 medium
Raisins 2 tbsp
Strawberries 100g
Watermelon 150g

High-cal fruits
80 calories

Fruit Qty
Apple medium
Apple juice 300ml
Banana small
Dried figs 2
Grape juice 250ml
Grapefruit juice 250ml
Pear 1 medium
Orange juice 375ml
Pineapple 150g
Pineapple juice 300ml

Breads

Low-cal breads/starches
70 calories

Fruit Qty
Bran cereal 100g
Crackers 2
Italian bread 1 slice
Oyster crackers 18
Plain popcorn 450g
Pumpernickel 1 slice
Ritz crackers 8
White / wheat 1 slice

Med-cal bread/starches
110 calories

Fruit Qty
Bagel 1/2 medium
Biscuit 2” - plain
Corn Tortilla 2
Croissant ½
French Fries 8
Hot-dog bun
Muffin small
Pancake / waffle 5”
Pitta ½

High-cal bread/starches
140 calories

Fruit Qty
Bagel / English muffin 1
Barley 150g
Hamburger roll 1
Oatmeal 150g
Pasta 150g
Rice 150g
Sweet potato 75g
White potato 150g

Fish

100g fresh cooked low-cal fish
110 calories

  • Cod
  • Crab
  • Haddock
  • Lobster
  • Pollock
  • Sea Bass
  • Scallops / prawns
  • Trout

75-100g lean meats
165 calories

  • Chicken
  • Rump steak
  • Ham / pork Leg
  • Lamb (except breast)
  • Sashimi
  • Swordfish
  • Tuna
  • Veal (except breast)

75-100g cooked, med-fat meats
225 calories

  • Boiled ham
  • Canned herring
  • Fried scallops
  • Fried shrimp
  • Minced beef (15% fat)
  • Liver
  • Pork loin
  • Pork shoulder

75-100g high-fat meats
300 calories

  • Club steak
  • Cold cuts
  • Corned beef
  • Duck
  • Fried chicken
  • Minced beef (20% fat)
  • It. or pol. sausage
  • Lamb / veal breast
  • Rib roast
  • Spare ribs
  • Stew meat

Fats

45 calories

Fruit Qty
Cream (Light) 2tbsp
Cream cheese 1tbsp
Creamy dressing 2tsp
French dressing 1tbsp
Italian dressing 1tbsp
Margarine / oil 1tsp
Mayo / butter 1tbsp
Olives 5
Almonds 10
Peanuts 10
Pecans 2

Dairy & Breakfast

Food Calories
Bacon 3 slices 100
Cheese 25g 100
Egg 1 large 80
Egg White 16
Egg Yolk 64
Yogurt Plain 150g 140
Milk 500ml Calories
Whole 150
Semi-skimmed 120
Skimmed 90

Desserts

Food Calories
Carrot cake 385
Chocolate or sponge cake 250 (cake portion = 1 slice)
Doughnut 240
Jelly 1 tbsp 49