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