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BREADS & CEREALS |
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 Calorie |
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 |
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Meats & Fish |
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 |
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Milk & Dairy produce |
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 |
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Fruits & Vegetables |
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 |
Medium |
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 |
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Chicken Type |
Calories / portion * |
Fat |
Chicken Breast skinless - Boiled |
230 cals |
7.5 grams |
- roasted with little oil |
255 |
10g |
- grilled using Lean Grilling Machine  |
215 |
6g |
- deep fried |
300 |
15g |
Chicken Leg + bone, no skin - boiled |
180 |
6g |
- roasted with oil |
215 |
7.5g |
- grilled using machine  |
184 |
3g |
- deep fried |
255 |
12g |
Chicken Wing + bones with skin - boiled |
249 |
8.5 |
- roasted with little oil |
265 |
11g |
- grilled using machine  |
229 |
7g |
- deep fried |
315 |
17g |
Breast with breadcrumbs, fried |
362 |
19g |
Fried in batter |
350 |
18g |
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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 % |
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Wine |
Wine Calories |
Alcohol-free Wine |
37 calories |
Champagne |
96 calories |
Dry Red Wine |
83 calories |
Dry White Wine |
77 calories |
Rose |
82 calories |
Sparkling |
92 calories |
Sweet Red Wine |
100 calories |
Sweet White Wine |
103 calories |
Fortified Wines |
Wine Calories |
Bianco Vermouth |
167 calories |
Ginger Wine |
190 calories |
Martini Bianco |
150 calories |
Martini Extra Dry |
150 calories |
Martini Rose |
180 calories |
Martini Rosso |
192 calories |
Port |
170 calories |
Sherry average |
140 calories |
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