| |
|
FOOD |
QTY |
CALORIES |
|
Chocolate |
1 cup |
180 |
|
Cocoa (1/2 milk) |
1 cup |
110 |
|
Coffee Black |
1 cup |
0 |
|
Coffee-milk and sugar |
1 cup |
85 |
|
Coffee-milk no sugar |
1 cup |
30 |
|
Diluted fruit juice |
1
glass |
100 |
|
Tea-milk no sugar |
1 cup |
20 |
|
Tea-milk and sugar |
1 cup |
75 |
|
Mineral water |
1
glass |
100 |
|
BISCUITS |
|
Biscuits plain |
1 oz |
102-115 |
|
Biscuits sweet |
1 oz |
135-145 |
|
BREAD |
|
Bread white or brown |
1 oz |
70 |
|
Fresh or toasted |
1 oz |
70 |
|
CAKES |
|
Cake Plain |
1
slice |
150 |
|
Rich iced |
1
slice |
210 |
|
Dough nut |
2 oz |
195 |
|
Fruit cake |
1
slice |
180 |
|
CEREALS |
|
Barley pearl |
1 oz |
95 |
|
Corn flakes |
1 oz |
106-110 |
|
Flour |
1 oz |
100 |
|
Lentils dried |
1 oz |
146 |
|
Macaroni |
1 oz |
80-100 |
|
Maize meal raw |
1 oz |
95 |
|
Oatmeal |
1 oz |
110 |
|
Rice dry |
1 oz |
90 |
|
Spaghetti dry |
1 oz |
80 |
|
CHEESE |
|
Cheddar |
1 oz |
120 |
|
Cottage |
1 oz |
4-50 |
|
Gream |
1 oz |
145 |
|
EGGS |
|
Raw egg |
1 (2
oz) |
80 |
|
Boiled egg |
1 |
80 |
|
Poached egg |
1 |
80-120 |
|
Fried egg |
1 |
120-140 |
|
Scrambled |
1 |
120-140 |
|
Egg white |
1 |
11 |
|
Egg yolk |
1 |
69 |
|
FATS &
MILK |
|
Butter |
1/4 oz |
65 |
|
Margarine |
1/4 oz |
60 |
|
Milk whole |
1/2
pint |
166-180 |
|
Skimmed milk |
1/2
pint |
70 |
|
Condensed |
1 oz |
100 |
|
Evaporated |
1 oz |
45 |
|
Cream thin |
1 oz |
55 |
|
Cream thick |
1 oz |
100 |
|
Yogurt |
1/4
pint |
100 |
|
FISH |
|
Shrimps |
4 oz |
55 |
|
Cod fillets |
4 oz |
95 |
|
Hake |
4 oz |
90 |
|
Salmon Fresh |
4 oz |
155 |
|
Canned |
4 oz |
190 |
|
Smoked |
2 oz |
175 |
|
Sardines |
2 oz |
160 |
|
FRUITS |
|
Apple cooked |
5 oz |
75 |
|
Apricots fresh |
4 oz |
30 |
|
Apple |
1 |
45 |
|
Apricots dried |
1 oz |
50 |
|
Banana small |
1 |
100 |
|
Cherries Fresh |
4 oz |
45 |
|
Dates dried |
4 oz |
100 |
|
Grapes Fruit |
4 oz |
25 |
|
Grapes |
4 |
60 |
|
Lemon |
1 (3
oz) |
30 |
|
Melon |
1 oz |
4 |
|
Orange |
1 (6
oz) |
40 |
|
Peaches fresh |
4 oz |
30 |
|
Pear fresh |
6 oz |
50 |
|
Pineapple fresh |
4 oz |
65 |
|
Prunes fresh |
4 oz |
30 |
|
Raisins |
2 oz |
125 |
|
Beef corned |
4 oz |
280 |
|
Lamb Lean |
4 oz |
230 |
|
Liver |
4 oz |
160 |
|
Mutton lean |
4 oz |
230 |
|
Mutton fat |
4 oz |
370 |
|
Veal |
4 oz |
145 |
|
Gelatin |
1/4 oz |
25 |
|
Honey |
1 oz |
80 |
|
Ice cream (vanilla) |
2 oz |
115 |
|
Jams and Jellies |
1/2 oz |
50 |
|
Almonds |
1 oz |
170 |
|
Peanuts |
2 oz |
335 |
|
Walnuts |
1 oz |
185 |
|
Chicken |
4 oz |
165 |
|
Sugar white |
1/2 oz |
55 |
|
Sugar brown |
1/2 oz |
50 |
|
Chocolate plain |
1 oz |
150 |
|
Beetroot |
2 oz |
15 |
|
Beans baked |
4 oz |
100 |
|
Carrot |
2 oz |
15 |
|
Cauli flowers |
4 oz |
20 |
|
Cucumber |
2 oz |
10 |
|
Lettuce |
3 oz |
10 |
|
Onion |
4 oz |
25 |
|
Peas fresh |
4 oz |
175 |
|
Peas dried |
1 oz |
85 |
|
Potatoes boiled |
4 oz |
95 |
|
Potatoes fried |
4 oz |
270 |
|
Spanish |
4 oz |
20 |
|
Tomatoes fresh |
4 oz |
20 |
|
Dressings |
QTY |
CALORIES |
|
Mayonnaise |
2 tbsp |
220 |
|
Yogurt Dressing |
2 tbsp |
35 |
|
Peanut Butter Dressing |
2 tbsp |
200 |
|
Fat-free Dressing |
2 tbsp |
5 |
|
Blue Cheese Dressing |
2 tbsp |
149 |
|
Oil & Vinegar Dressing |
2 tbsp |
140 |
|
|