|
| Milk & Dairy produce |
Food Calorie List Portion size * |
per 100 grams (3.5 oz) |
energy content |
| Cheese average | 110 cals (25g) | 440 cals | High |
| Cheddar types average reduced fat | 130 | 260 calories | Medium |
| Cheese spreads average | 90 cals | 270 | Medium |
| Cottage cheese low fat | 40 calories | 80 cals | low - med |
| Cottage cheese | 49 cals | 98 cals | Low calorie |
| Cream cheese | 200 cals | 428 cals | High |
| Cream fresh half | 128 cals | 160 cals | Med-High |
| Cream fresh single | 160 cals | 200 cals | Med-High |
| Cream fresh double | 340 cals | 430 cals | High |
| Cream fresh clotted | 480 cals | 600 cals | High |
| Custard | 210 cals | 100 cals | Medium |
| Eggs ( 1 average size) | 90 cals | 150 cals | Medium |
| Eggs fried | 120 cals | 180 cals | Med-High |
| Fromage frais | 125 cals | 125 cals | Low calorie |
| Ice cream | 200 cals | 180 cals | Medium |
| Milk whole | 175 cals (250ml/half pint) | 70 cals | Med-High |
| Milk semi-skimmed | 125 cals (250ml/half pint) | 50 cals | Medium |
| Milk skimmed | 95 cals (250ml/half pint) | 38 cals | Low calorie |
| Milk Soya | 90 cals | 36 cals | Low calorie |
| Mousse flavored | 120 cals | 140 cals | Medium |
| Omelette with cheese | 300 cals | 266 cals | Medium |
| Trifle with cream | 290 cals | 190 cals | Medium |
| Yogurt natural | 90 cals | 60 cals | Low calorie |
| Yogurt reduced fat | 70 cals | 45 cals | Low calorie |
BREADS & CEREALS
| BREADS & CEREALS |
Food Calorie List 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 |
Fruits & Vegetables
| Fruits & Vegetables |
Food Calorie List 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
| Meats & Fish |
Food Calorie List 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 |
Fats & Sugars
| Fats & Sugars |
Food Calorie List 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 |
This section of our Food Calorie List shows the fat content of the foods listed, but you need to remember you need some fats in your diet to lose weight. The use of the Food Calorie List and a Healthy Diet will go a long way to helping you reach your goal.
Food Calorie List
Milks
| Milks | Calories | Fat |
| Milk skimmed (pasteurised) | 34 | 0.1g |
| Semi-skimmed | 47 | 1.6g |
| Whole milk full fat | 66 | 3.9g |
| Condensed Milk whole | 320 | 9.5g |
| Dried skimmed milk | 360 | 0.6g |
| Evaporated milk whole | 155 | 9g |
| Goats milk | 62 | 3.5g |
| Sheeps milk | 99 | 6g |
| Soya milk | 35 | 2g |
| Creams (pasteurised) | Calories | |
| Half cream fresh | 150 | 13g |
| Single cream | 200 | 19g |
| Soured cream | 209 | 20g |
| Whipping cream | 370 | 40g |
| Double cream | 450 | 49g |
| Clotted cream | 590 | 62g |
| Cheese Calories | 400 | 36g |
Food Calorie List
Eggs
| 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 |
Food Calorie List
Potatoes
| 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 |
Food Calorie List
Rice
| 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 |
Food Calorie List
Fruits
| 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 % |
Food Calorie List
Cheese
| Hard Cheese | Calories | Fat |
| Brie | 320 | 25.5g |
| Camembert | 300 | 23g |
| Cheddar | 415 | 33.5g |
| Cheddar low fat | 275 | 14g |
| Cheshire | 379 | 29g |
| Danish Blue | 350 | 28.5g |
| Double Gloucester | 400 | 32g |
| Edam | 335 | 24.5g |
| Feta | 255 | 20g |
| Lancashire | 380 | 29g |
| Leicester | 402 | 32g |
| Parmesan | 450 | 31g |
| Stilton | 410 | 29g |
| Wensleydale | 378 | 28.5g |
| Soft Cheese | Calories | |
| Cheese Spread (average) | 280 | 30g |
| Cottage Cheese | 100 | 4g |
| Cream Cheese | 440 | 46g |
| Fromage Frais (plain) | 115 | 6g |
| Full fat spread | 315 | 32g |
| Lymeswold | 420 | 39g |
| Medium fat soft spread | 181 | 13.9g |
| Processed slice | 328 | 26g |
Food Calorie List
Fish
| White Fish | Calories | Fat |
| Bass (steamed) | 125 | 1.1g |
| Bloater (grilled) | 190 | 1.8g |
| Catfish (steamed) | 100 | 1g |
| Caviar | 268 | 3.5g |
| Cod fillets (baked) | 85 | 1.2g |
| Cod in batter (fried) | 200 | 10g |
| Coley (steamed) | 100 | 1g |
| Eel jellied | 200 | 2.2g |
| Flounder (steamed) | 68 | 0.6g |
| Haddock fresh (steamed) | 87 | 0.7g |
| Haddock in breadcrumbs (fried) | 170 | 8g |
| Halibut fresh (steamed) | 102 | 3g |
| Lemon Sole (steamed) | 79 | 1g |
| Lobster (meat only) | 121 | 1.3g |
| Monkfish (steamed) | 98 | 1g |
| Mullet (steamed) | 98 | 1g |
| Sole in breadcrumbs (fried) | 167 | 2.7g |
| Perch | 124 | 1.4g |
| Pike | 97 | 1.2g |
| Plaice fresh (steamed) | 82 | 1.5g |
| Plaice in batter (fried) | 260 | 18g |
| Pollock | 98 | 1g |
| Saithe (steamed) | 100 | 1g |
| Shark | 187 | 2.3g |
| Sild in oil | 273 | 19g |
| Skate in batter (fried) | 168 | 10g |
| Sprats (fried) | 350 | 21g |
| Sturgeon | 96 | 1.2g |
| Whiting (steamed) | 87 | 1g |
| Whiting in breadcrumbs (fried) | 189 | 10g |
| Oily Fish | Calories | Fat |
| Anchovies (canned) | 276 | 20g |
| Herring (grilled) | 203 | 13g |
| Kippers (baked) | 150 | 9.8g |
| Mackerel (fried) | 254 | 12g |
| Pilchards | 136 | 5.7g |
| Salmon (steamed) | 180 | 12g |
| Sardines in tomato sauce | 170 | 11g |
| Sardines in oil | 220 | 14g |
| Trout (steamed) | 99 | 2.1g |
| Tuna in oil | 179 | 8g |
| Tuna in brine | 95 | 0.5g |
Food Calorie List
