Calorie Table

It is worth knowing how many calories you can expect when eating certain type of food. It is beneficial not only if you are on a diet, but also for your everyday life to keep you healthy. By using these tables you can control the daily caloric requirement that you want to meet or check your caloric intake.

The data provided in the Calorie Tables are for a guidance only. Remember that these are average values and may very because of many factors - country of origin, condition of the soil, weather, feeding condition, method of preparation.

These Calorie Tables can help you choose dish more suitable to you.

To check calorie content of a certain kind of food select category, then subcategory. As a result you'll get a table with a number of calories, Joules and fat in a commonly served portion.

Breads

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Melba Toast	1 slice	13	54	0
Bagel, cinnamon	3.5 in	193	808	1
Bagel, plain	3.5 in	190	795	1
Bread, Italian	1 slice	72	301	1
Bread, Oatbran	1 slice	71	297	1
Bread, Oatmeal	1 slice	70	293	1
Bread, Pumpernickel	1 slice	75	314	1
Bread, Raisin	1 slice	67	280	1
Bread, Rye	1 slice	73	305	1
Bread, Sour Dough	1 slice	65	272	1
Bread, Vienna	1 slice	76	318	1
Bread, Wheatgerm	1 slice	66	276	1
Bread, White plain	1 slice	66	276	1
Bread, Wholemeal	1 slice	68	285	1
Breadsticks, Italian	1 stick	47	197	1
Breadsticks, Onion	1 stick	40	167	1
Breadsticks, Plain	1 stick	41	172	1
Crackers, Saltines	2	24	100	1
French Bread	1 slice	66	276	1
Muffin, English	1	139	582	1
Bagel, egg	3.5 in	205	858	2
Bread, Irish Soda	1 slice	143	598	2
Breadsticks, Sesame	1 stick	50	209	2
Crackers, Crispbread	3	64	268	2
Crackers, Graham	2	117	490	2
Roll, Dinner	1	95	397	2
Roll, French	1	139	582	2
Roll, Hamburger	1	124	519	2
Roll, Hotdog	1	124	519	2
Cornbread	3" square	122	510	3
Crackers, Waterbiscuit	3	95	397	3
Roll, Onion	1	148	619	3
Roll, Vienna	1	92	385	3
Crackers, Cracked Wheat	4	113	473	4
Crackers, Ritz	4	74	310	4
Roll, Sweet Hot Cross Bun	1	152	636	4
Bread, Brioche	1 slice	131	548	5
Breadcrumbs, dry	cup	354	1481	4
Bread, Focaccia	1 slice	171	715	7
Muffin, Bran	1.5 oz	124	519	7
Bread, Garlic	1 slice	115	481	8
Doughnut, Cake-type, plain	1	162	678	7
Doughnut, Sugared	1	181	757	8
Doughnut, Jelly filled	1	221	925	8
Roll, Sweet Cinnamon	1	285	1192	9
Doughnut, Chocolate	1	175	732	10
Muffin, Blueberry	1.5 oz	192	803	11
Danish, Plain	1	218	912	11
Danish, Apple	1	264	1105	13
Danish, Raisin	1	270	1130	14
Danish, Raspberry	1	264	1105	12
Danish, Cinnamon	1	263	1100	14
Danish, Almond	1	281	1176	14
Danish, Cheese	1	261	1092	16
Croissants, Plain	1	314	1314	17
Bread, Chorizo	1 slice	345	1443	20
Croissants, Almond	1	423	1770	30
Croissants, Chocolate	1	442	1849	30
Bread Roll, regular, wheat	2 oz	141	590	-
Roll, Dinner	2 oz	142	594	-
Roll, French Bread	2 oz	130	544	-
Roll, Kaiser	2 oz	168	703	-
Roll, Oatmeal Honey Bread	2 oz	137	573	-
Roll, Rye Bread	2 oz	145	607	-
Roll, Sandwich	2 oz	163	682	-
Pitta bread, plain	1	139	582	1
Pitta bread, wholewheat	1	142	594	1.3

Grains

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Barley	1 oz	89	372	-
Branflakes, 40% Bran	1 oz	91	381	-
Burrito	4 oz	291	1218	-
Cornflakes, plain	1 oz	107	448	-
Cornstarch/cornflour	1 tbsp	29	121	-
Couscous	4 oz	111	464	-
Flour, plain	1 oz	85	356	-
Flour, wholemeal	1 oz	88	368	-
Noodles, egg	4 oz	341	1427	-
Noodles, rice	4 oz	366	1531	-
Oats, rolled	1 oz	110	460	-
Pasta, Agnesi	4 oz	371	1552	-
Pasta, Cannelloni	4 oz	330	1381	-
Pasta, Conchiglie	4 oz	359	1502	-
Pasta, Farfalle	4 oz	349	1460	-
Pasta, Fusilli	4 oz	348	1456	-
Pasta, Gnocchi	4 oz	336	1406	-
Pasta, Lasagne	4 oz	346	1448	-
Pasta, Lasagne, egg	4 oz	353	1477	-
Pasta, Macaroni,	4 oz	310	1297	-
Pasta, Spaghetti	4 oz	342	1431	-
Pasta, Spaghetti, wholewheat	4 oz	309	1293	-
Pasta, Tagliatelle	4 oz	373	1561	-
Pasta, Vermicelli	4 oz	334	1397	-
Popcorn, fat-free, air popped	cup	27	113	-
Puffed Kashi by Kellogg	1 cup	68	285	-
Rice, brown	1/2 cup	353	1477	-
Rice, basmati	1/2 cup	332	1389	-
Rice, risotto	1/2 cup	334	1397	-
Rice Cakes	4 oz	370	1548	-
Taco Shells	4 oz	483	2021	-
Tortilla, Corn	6 in	70	293	-
Tortilla, Flour	7 in	87	364	-
Tortillas	4 oz	339	1418	-
Wheatflakes	1 oz	98	410	-
Wheatgerm	1 tbsp	27	113	-

Cheese

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Cottage Cheese 1%	1/2 cup	78	326	1
Cottage Cheese 2%	1/2 cup	105	439	2
Feta	1 oz	78	326	6
Gruyere	1 oz	74	310	6
Mozzarella	1 oz	82	343	7
Camembert	1 oz	84	351	8
Jarlsberg	1 oz	99	414	7
Blue Cheese	1 oz	99	414	7
Brie	1 oz	100	418	7
Edam	1 oz	104	435	7
Gorgonzola	1 oz	104	435	8
Gouda	1 oz	96	402	7
Limburger	1 oz	93	389	8
Port du Salut	1 oz	97	406	9
Wensleydale	1 oz	90	377	7
American Cheddar	1 oz	102	427	9
Cajun (Sargento)	1 oz	106	444	8
Fontina	1 oz	114	477	9
Stilton	1 oz	106	444	8
Ricotta	1/2 cup	217	908	15
Neufchatel	1 oz	70	293	6.5
Parmesan, grated	1 oz	106	444	7
Derby	1 oz	98	410	9
Muenster	1 oz	101	423	8.5
Red Leicester	1 oz	98	410	8
Rocquefort	1 oz	104	435	8.5
English Cheddar	1 oz	111	464	10

Eggs

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Eggs - Boiled	1	73	305	4
Eggs - Poached	1	76	318	6
Eggs - Blintzes	2	185	774	5
Eggs - Fried	1	110	460	8
Eggs - Sandwich	1	259	1084	8
Eggs Deviled	2 halves	141	590	11
Eggs a la Purgatory	2	216	904	14
Eggs - Scrambled	3	225	941	14
Eggs - With English Muffin	2	279	1167	18
Eggs Curried	5 oz	309	1293	20
Eggs - With Cheese Sauce	5 oz	352	1473	22
Eggs - Souffle with Cheese	5 oz	275	1151	20
Eggs - Omelet	3	334	1397	21
Eggs Baked with Cheese	2	264	1105	22
Eggs Romano	1 serving	368	1540	24
Eggs Benedict	1 serving	412	1724	33
Eggs Florentine	2	515	2155	38
Eggs Antoine	5 oz	589	2464	41
Eggs a la King	5 oz	687	2874	46
Eggs a la Goldenrod	5 oz	810	3389	50
Eggs Park Avenue	5 oz	751	3142	73

Milk & milky products

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Carnation, skimmed	1/2 cup	102	427	0
Lactose reduced milk fat-free	1 cup	85	356	0
Fresh milk low-fat 1/2%	1 cup	95	397	1
Buttermilk, cultured	1 cup	103	431	2
Lactose reduced milk 1%	1 cup	96	402	2
Carob-chocolate Milk 1%	1 cup	156	653	3
Cream, single	1 tbsp	34	142	3
Cream, coffee	1 tbsp	25	105	3
Whipping cream, heavy	1 tbsp	31	130	3
Buttermilk, low-fat, 1.5%	1 cup	116	485	4
Yogurt, low-fat	1 cup	116	485	4
Fresh milk low-fat 2%	1 cup	115	481	5
Lactose reduced milk 2%	1 cup	121	506	4
Yogurt, full-fat	1 cup	143	598	8
Fresh whole milk	1 cup	150	628	9
Goats milk, evaporated	1 cup	161	674	8
Carnation, condensed	1/3 cup	314	1314	10
Carnation, whole milk	1/2 cup	174	728	11
Buffalo milk	1 cup	238	996	15
Sheeps milk	1 cup	262	1096	16
Yogurt, fat-free	1 cup	97	406	0.3
Fresh milk fat-free/skimmed	1 cup	89	372	0.5
Cream, half-and-half	1 tbsp	17	71	2
Chocolate milk low-fat 1%	1 cup	159	665	2.5
Sour cream	1 tbsp	31	130	3
Whipping cream, light	1 tbsp	23	96	2.5
Fresh milk low-fat 1%	1 cup	107	448	2.6
Soya milk	1 cup	91	381	4.6
Reindeer milk	1 cup	584	2443	49

Dressings

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Cocktail Sauce	2 tbsp	34	142	0
Fat-free Dressing	2 tbsp	5	21	0
Yogurt Dressing	2 tbsp	30	126	2
Sun-dried Tomato Vinaigrette	2 tbsp	72	301	3
Guacamole Dressing	2 tbsp	107	448	11
Roqufort Dressing	2 tbsp	124	519	12
Italian Dressing	2 tbsp	141	590	13
Oil & Vinegar Dressing	2 tbsp	140	586	15
Pesto Dressing	2 tbsp	142	594	15
Blue Cheese Dressing	2 tbsp	149	623	16
Ranch Style Dressing	2 tbsp	160	669	18
Sesame Dressing	2 tbsp	181	757	17
Dijon Dressing	2 tbsp	148	619	17
Garlic Dressing	2 tbsp	158	661	20
Tartar Sauce	2 tbsp	186	778	17
Thousand Island Dressing	2 tbsp	180	753	20
Vinaigrette	2 tbsp	183	766	18
French Dressing	2 tbsp	188	787	21
Peanut Butter Dressing	2 tbsp	202	845	22
Mayonnaise	2 tbsp	221	925	23

Sauce

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Sour Cream, low-fat	1 tbsp	15	63	1
Lyonnaise	1/4 cup	45	188	2
Sour Cream, regular	1 tbsp	26	109	3
Butter	1 pat	36	151	4
Guacamole	2 tbsp	42	176	4
Horseradish	1/4 cup	61	255	4
Dijonnaise	1/4 cup	70	293	4
Mayonnaise, Light	1 tbsp	53	222	6
Oil	1 tsp	45	188	6
Cream Sauce	1/4 cup	83	347	5
Gravy	1/4 cup	75	314	6
Mornay	1/4 cup	100	418	6
Tartar	1 tbsp	73	305	8
Mayonnaise	1 tbsp	108	452	11
Pesto	1 tbsp	158	661	15
Hollandaise	2 tbsp	185	774	21
Aioli	2 tbsp	194	812	23
Bearnaise	1/4 cup	216	904	24
Meuniere	1/4 cup	197	824	24
Butter Sauce	2 tbsp	205	858	24
Barbecue	2 tbsp	16	67	-
Cumberland	2 tbsp	67	280	-
Ketchup	1 tbsp	16	67	-
Mayonnaise, Fat-free	1 tbsp	11	46	-
Sour Cream, fat-free	1 tbsp	23	96	-
Soy Sauce	1 tbsp	2	8	-
Tabasco	1 tbsp	5	21	-
Teriyaki	1 tbsp	28	117	-
Worcestershire	1 tbsp	60	251	-
Bechamel	1/4 cup	93	389	7.5

Fast food

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Sausage, Fried/Battered	1	100	418	9
Dressing - French	1 pkt	164	686	9
Desserts - Sundae, Strawberry	1	266	1113	7
Hash Browns	1/2 cup	155	649	8
Desserts - Sundae, Caramel	1	304	1272	9
Shakes - Chocolate	Regular	360	1506	10
Shakes - Strawberry	Regular	363	1519	9
Shakes - Vanilla	Regular	357	1494	8
Mex Tostada, Bean & Cheese	1	224	937	9
Desserts - Brownie	1	247	1033	10
Desserts - Sundae, Hot Fudge	1	285	1192	10
Fish, Battered/Fried	1 serving	213	891	12
Hamburger	Regular	275	1151	12
Fries	Regular	241	1008	13
Desserts - Apple Pie	1 serving	259	1084	13
Dressing - Caesar	1 pkt	163	682	15
Pancakes, Butter & Syrup	3	516	2159	14
Cheeseburger	Regular	325	1360	16
Hot Dog	Regular	244	1021	14
Mex Burrito, Bean	2	449	1879	14
Onion Rings	8	173	724	18
Chicken Nuggets, Plain	6	301	1259	16
Hot Dog with Chili	1	330	1381	19
Mex Burrito, Bean & Meat	2	506	2117	20
Mex Enchilada, Cheese & Beef	1	323	1351	20
Corn Dog	1	465	1946	17
Fries	Large	364	1523	20
Pizza, Cheese	12 in	904	3782	18
Mex Chimichanga, Beef	1	425	1778	21
Mex Enchilada, Cheese/S. Cream	1	317	1326	22
Mex Nachos, Cheese	8	345	1443	20
Dressing - Ranch	1 pkt	228	954	23
Mex Taco	Small	369	1544	23
Mex Chimichanga, Beef & Cheese	1	447	1870	24
Hamburger	Large	524	2192	27
Chicken, Fried, Dark Meat	2 pieces	428	1791	29
Chicken, Fried, Wing/Breast	2 pieces	498	2084	29
Mex Taco	Large	550	2301	32
Cheeseburger	Large	612	2561	36
Pizza, Pepperoni	12 in	1095	4581	43

Fish

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Abalone, baked	3 oz	91	381	1
Bass, steamed	3 oz	76	318	1
Bream, steamed	3 oz	94	393	1
Brill, steamed	3 oz	86	360	1
Cod, steamed	3 oz	90	377	1
Flounder, steamed	3 oz	68	285	1
Haddock, steamed	3 oz	93	389	1
Hake, steamed	3 oz	92	385	1
John Dorey, steamed	3 oz	71	297	1
Lemon Sole, steamed	3 oz	65	272	1
Lobster, Boiled, no shell	3 oz	78	326	1
Monkfish, steamed	3 oz	65	272	1
Perch, steamed	3 oz	69	289	1
Red Snapper, baked	3 oz	91	381	1
Shrimp, cooked, no shells	3 oz	95	397	1
Sole, steamed	3 oz	75	314	1
Turbot, steamed	3 oz	76	318	1
White Fish, steamed	3 oz	66	276	1
Crab, boiled, no shell	3 oz	81	339	2
Halibut, steamed	3 oz	115	481	2
Tuna Skipjack, baked/broiled	3 oz	153	640	2
Tuna, canned, water	3 oz	99	414	2
Clams, steamed	Cup	236	987	3
Sea Trout, baked	3 oz	105	439	3
Shrimp, canned	Cup	155	649	3
Trout, baked	3 oz	95	397	3
Mullet, Red, steamed with bones	3 oz	122	510	4
Pilchards, canned tomato sauce	3 oz	98	410	4
Swordfish, broiled/grilled	3 oz	135	565	4
Anchovies, canned	3 oz	112	469	5
Salmon, pink, canned	3 oz	116	485	5
Catfish, baked	3 oz	152	636	6
Salmon, smoked	3 oz	165	690	7
Cod, fried	3 oz	176	736	10
Skate, fried, whole	3 oz	150	628	8
Sole, fried, no bones	3 oz	165	690	9
Tuna, canned, oil	3 oz	187	782	8
Herring, baked	3 oz	164	686	11
Sardines, canned, water	4 oz	155	649	10
Catfish, fried, boneless	3 oz	196	820	11
Kippers, broiled/grilled	3 oz	180	753	12
Mackerel, baked	3 oz	191	799	11
Kippers, canned in water	4 oz	200	837	13
Sardines, canned, tomato sauce	4 oz	222	929	11
Sardines, canned, oil	4 oz	218	912	13
Mackerel, canned in water	4 oz	231	967	17
Whitebait, fried	3 oz	390	1632	34
Cockles, fresh	3 oz	54	226	0.5
Mussels, boiled, no shell	3 oz	78	326	2
Oysters, raw, no shell	3 oz	57	238	2
Plaice, steamed	3 oz	70	293	1.5
Scallops, steamed	3 oz	90	377	1.5
Sea Bass, steamed	3 oz	80	335	2
Cod, fishcakes each	3 oz	58	243	3
Blue Fish, steamed	3 oz	105	439	3.5
Tuna Bluefin, baked/broiled	3 oz	212	887	6.5
Cod, fishfingers	3 oz	147	615	7
Octopus, raw	3 oz	62	259	9.5
Salmon, baked	3 oz	150	628	9

Bean & legumes

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Aduki Beans, boiled	4 oz	122	510	-
Aduki Beans, dried	4 oz	280	1172	-
Baked Beans, Heinz	4 oz	78	326	-
Baked Beans, Sugar-free	4 oz	59	247	-
Black-Eyed Peas, dried	4 oz	319	1335	-
Black-Eyed Peas, boiled	4 oz	118	494	-
Borlotti Beans, canned	4 oz	173	724	-
Butter Beans, boiled	4 oz	102	427	-
Butter Beans, dried	4 oz	292	1222	-
Cannellini Beans, canned	4 oz	112	469	-
Chick Peas, canned	4 oz	80	335	-
Chick Peas, dried	4 oz	324	1356	-
Flageolet Beans, canned	4 oz	109	456	-
Flageolet Beans, dried	4 oz	345	1443	-
Garbanzo Beans, canned	4 oz	79	331	-
Garbanzo Beans, dried	4 oz	321	1343	-
Kidney Beans, canned	4 oz	71	297	-
Kidney Beans, dried	4 oz	270	1130	-
Lentils, Green/Brown, boiled	4 oz	103	431	-
Lentils, Red, boiled	4 oz	101	423	-
Mung Beans, canned	4 oz	87	364	-
Mung Beans, dried	4 oz	282	1180	-
Peas, canned	4 oz	88	368	-
Peas, frozen	4 oz	66	276	-
Peas, split, boiled	4 oz	106	444	-
Peas, split, dried	4 oz	299	1251	-
Pinto Beans, canned	4 oz	66	276	-
Pinto Beans, dried	4 oz	327	1368	-
Runner Beans, boiled	4 oz	16	67	-
Soya Beans, canned	4 oz	138	577	-
Soya Beans, dried	4 oz	371	1552	-

Fruits

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Apple	medium	62	259	-
Apple Juice	cup	113	473	-
Apricot	3 medium	50	209	-
Avocado	medium	304	1272	-
Banana	medium	84	351	-
Bilberries - frozen	4 oz	53	222	-
Blackberries -stewed	4 oz	22	92	-
Blackcurrants - stewed	4 oz	26	109	-
Blueberries	cup	78	326	-
Cantaloupe	half	60	251	-
Cherries	cup	94	393	-
Cranberries	4 oz	19	79	-
Currants - dried	4 oz	244	1021	-
Damsons - stewed	4 oz	31	130	-
Dates	4 oz	219	916	-
Figs	4 oz	209	874	-
Gingerstem - canned syrup	4 oz	218	912	-
Gooseberries - stewed	4 oz	18	75	-
Grapefruit	half	43	180	-
Grapes	cup	93	389	-
Greengages - stewed	4 oz	34	142	-
Guava	4 oz	62	259	-
Honeydew Melon	half	38	159	-
Kiwi	medium	40	167	-
Kumquat	4 oz	64	268	-
Lemon	medium	20	84	-
Loganberries	4 oz	14	59	-
Lychee	medium	9	38	-
Mandarin	medium	35	146	-
Mango	4 oz	76	318	-
Medlars	4 oz	38	159	-
Mulberries	4 oz	34	142	-
Nectarine	medium	57	238	-
Olives	4 oz	85	356	-
Orange	medium	50	209	-
Orange Juice	cup	106	444	-
Ortaniques	4 oz	59	247	-
Papaya	4 oz	42	176	-
Passionfruit	4 oz	13	54	-
Peach	medium	50	209	-
Pear	medium	45	188	-
Pineapple	4 oz	46	192	-
Plums	medium	24	100	-
Prunes	4 oz	138	577	-
Quinces	4 oz	30	126	-
Raisins - dried	4 oz	246	1029	-
Raspberries	4 oz	26	109	-
Rhubarb - stewed	4 oz	8	33	-
Sharonfruit	medium	127	531	-
Strawberries	4 oz	31	130	-
Sultanas - dried	4 oz	244	1021	-
Tangerine	medium	29	121	-
Topaz	medium	65	272	-
Uglifruit	medium	145	607	-
Watermelon	4 oz	58	243	-

Vegetables

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Artichoke	medium	7	29	-
Asparagus	4 oz	7	29	-
Bamboo Shoots - canned	4 oz	21	88	-
Beans - green	4 oz	22	92	-
Beansprouts	4 oz	31	130	-
Beet Greens	cup	28	117	-
Beets	4 oz	37	155	-
Broccoli	4 oz	18	75	-
Brussels Sprouts	cup	47	197	-
Cabbage - raw	cup	28	117	-
Cabbage - red	4 oz	21	88	-
Carrots	4 oz	26	109	-
Cassava	4 oz	156	653	-
Cauliflower - raw	cup	25	105	-
Celeriac	4 oz	19	79	-
Celery	stalk/rib	10	42	-
Chicory	4 oz	14	59	-
Chilies - dried	4 oz	339	1418	-
Chilies - fresh	4 oz	16	67	-
Chinese Leaves	4 oz	10	42	-
Chinese W.Chestnuts-canned	4 oz	48	201	-
Chives	4 oz	40	167	-
Collard Greens	cup	22	92	-
Corn Kernels	cup	160	669	-
Corn on Cob	ear	84	351	-
Cucumber	8"	14	59	-
Dandelion	4 oz	48	201	-
Eggplant/Aubergine	cup	23	96	-
Endives	cup	7	29	-
Fennel	4 oz	9	38	-
Horseradish	4 oz	62	259	-
Kale	cup	41	172	-
Leeks	cup	28	117	-
Lettuce	cup	19	79	-
Mangetout	4 oz	46	192	-
Mushrooms	cup	14	59	-
Okra	cup	46	192	-
Onions	4 oz	37	155	-
Parsley - raw	4 oz	20	84	-
Parsnips	cup	92	385	-
Peas	cup	121	506	-
Pepper - red	medium	23	96	-
Pepper - green	medium	24	100	-
Plantain boiled	4 oz	123	515	-
Potato Salad	cup	360	1506	-
Potato, Sweet	4 oz	81	339	-
Potatoes, baked	4 oz	100	418	-
Potatoes, baked in skin	4 oz	85	356	-
Potatoes, boiled	4 oz	83	347	-
Potatoes, fries	4 oz	244	1021	-
Potatoes, new	4 oz	79	331	-
Potatoes, roast	4 oz	128	536	-
Pumpkin	cup	48	201	-
Radishes	4 oz	18	75	-
Salsify, boiled	4 oz	22	92	-
Sea Kale, boiled	4 oz	8	33	-
Shallots/Spring Onions	4 oz	28	117	-
Spinach	cup	5	21	-
Squash	cup	103	431	-
Swede	4 oz	16	67	-
Tomato	medium	23	96	-
Turnip	cup	51	213	-
Wakame, raw	4 oz	40	167	-
Watercress	4 oz	27	113	-
Yams, boiled	4 oz	110	460	-
Zucchini/Courgette	cup	37	155	-

Beef

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Round, Eye of, low fat, roasted	3 oz	154	644	4
Round, Top, low fat, broiled	3 oz	155	649	4
London Broil, low fat	3 oz	175	732	5
Round, Top, normal, broiled	3 oz	159	665	7
Rump Roast, low fat	3 oz	166	695	8
Sirloin, low fat, broiled	3 oz	180	753	6
Chuck, stewing meat, low fat	3 oz	186	778	8
Tenderloin, low fat, broiled	3 oz	174	728	8
Top Loin, low fat, broiled	3 oz	181	757	8
Chuck, pot roast, low fat	3 oz	198	828	10
Chuck, rib roast/steaks, low fat	3 oz	189	791	9
Steak, porterhouse, lean, broiled	3 oz	183	766	9
Steak, T-bone, lean, broiled	3 oz	185	774	10
Beef Liver, fried	3 oz	203	849	8
Ground Beef, 10% fat, cooked	3 oz	191	799	10
Rib Eye, low fat, broiled	3 oz	190	795	9
Hamburger, low fat, broiled/grilled	3 oz	192	803	10
Brisket, low fat, braised	3 oz	205	858	11
Rib broiled, low fat	3 oz	202	845	11
Round, Eye of, normal, roasted	3 oz	203	849	13
Chuck, blade, low fat	3 oz	233	975	14
Rib roasted, low fat	3 oz	205	858	13
Ground Beef, 15% fat, cooked	3 oz	223	933	14
Beef Tongue, braised	3 oz	208	870	14
Sirloin, normal, broiled	3 oz	241	1008	16
Tenderloin, normal, broiled	3 oz	235	983	16
Hamburger, normal, broiled	3 oz	241	1008	14
Top Loin, normal, broiled	3 oz	245	1025	16
Beef Tongue, canned/pickled	3 oz	229	958	16
Rib Eye, normal, broiled	3 oz	246	1029	19
Steak, porterhouse, normal	3 oz	260	1088	18
Chuck, stewing meat, normal	3 oz	279	1167	18
Rump Roast, normal	3 oz	281	1176	22
Steak, T-bone, normal, broiled	3 oz	271	1134	19
Chuck, pot roast, normal	3 oz	301	1259	24
Corned Beef, cooked	3 oz	314	1314	25
Chuck, blade, normal	3 oz	325	1360	26
Rib broiled, normal	3 oz	317	1326	24
Brisket, normal, braised	3 oz	333	1393	26
Rib roasted, normal	3 oz	328	1372	29
Chuck, rib roast/steaks, normal	3 oz	363	1519	29

Lamb

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Lamb Leg, low fat, roasted	3 oz	169	707	8
Lamb Chop, loin, lean, broiled	3 oz	182	761	8
Lamb Shoulder, low fat, roasted	3 oz	173	724	10
Lamb Chop, rib, lean, broiled	3 oz	191	799	10
Lamb Liver, broiled	3 oz	222	929	11
Lamb Chop, arm, braised, low fat	3 oz	272	1138	13
Lamb Tongue, braised	3 oz	223	933	14
Lamb Leg, normal, roasted	3 oz	244	1021	15
Lamb Chop, loin, normal, broiled	3 oz	254	1063	17
Lamb Chop, arm, braised normal	3 oz	297	1243	19
Lamb Shoulder, normal, roasted	3 oz	291	1218	25
Lamb Chop, rib, normal, broiled	3 oz	345	1443	28

Pork

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Tenderloin, roasted	3 oz	135	565	4
Bacon, Gammon, low fat, boiled	3 oz	133	556	4
Loin Roast, no bone	3 oz	164	686	5
Sirloin Chops, no bone, broiled/grilled	3 oz	165	690	6
Canadian Vegetarian Bacon	3 oz	127	531	5
Center Loin Chop, broiled/grilled	3 oz	170	711	6
Loin Chop, broiled/grilled	3 oz	179	749	8
Center Rib Chop, broiled/grilled	3 oz	185	774	10
Sirloin Roast	3 oz	180	753	9
Cured Breakfast strips	3 oz	111	464	9
Pork Blade Steak, broiled/grilled	3 oz	191	799	10
Bacon, Breakfast strips	3 oz	162	678	12
Bacon, Gammon, normal, boiled	3 oz	201	841	14
Bacon, Rashers, low fat, fried	3 oz	255	1067	17
Ham, lean and fat	3 oz	249	1042	21
Pork Sausages, broiled/grilled	3 oz	244	1021	19
Bacon, Collar Joint, normal, boiled	3 oz	244	1021	21
Pork Sausage Rolls, flaky pastry	3 oz	362	1515	27
Bacon, Rashers, back, normal, fried	3 oz	354	1481	30
Bacon, Rashers, middle, normal, fried	3 oz	363	1519	33
Bacon, Rashers, streaky, normal, fried	3 oz	369	1544	36
Loin Chop, no bone, broiled/grilled	3 oz	172	720	6
Ham, low fat	3 oz	159	665	7.5
Bacon, Collar Joint, low fat, boiled	3 oz	149	623	7.5
Rib Chops	3 oz	180	753	8.5
Rib Roast, no bone	3 oz	181	757	8

Poultry

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Chicken breast, meat only, boiled	3 oz	143	598	3
Guinea Fowl, roast, low fat	3.5 oz	144	602	3
Pheasant, breast, roasted	3 oz	121	506	3
Chicken breast, meat only, fried w/batter	3 oz	159	665	4
Chicken drumstick, meat only, roasted	3 oz	147	615	4
Grouse, roasted	3 oz	132	552	4
Chicken breast, meat & skin, boiled	3 oz	152	636	7
Turkey, meat only, roasted	3.5 oz	193	808	5
Chicken drumstick, meat only, fried	3 oz	179	749	8
Chicken leg, meat only, boiled	3 oz	164	686	8
Duck, roasted, low fat	3 oz	146	611	8
Chicken leg, meat only, roasted	3 oz	176	736	8
Chicken drumstick, meat & skin, roasted	3 oz	170	711	9
Chicken drumstick, meat & skin, boiled	3 oz	169	707	10
Chicken leg, meat only, fried w/batter	3 oz	195	816	8
Chicken Nuggets	3.5 oz	185	774	11
Turkey, light meat & skin, roasted	3.5 oz	222	929	11
Chicken breast, meat & skin, fried w/batter	3 oz	218	912	11
Chicken leg, meat & skin, roasted	3 oz	211	883	12
Chicken leg, meat & skin, boiled	3 oz	208	870	11
Pigeon, roast	3.5 oz	216	904	11
Chicken leg, meat & skin, fried w/batter	3 oz	242	1013	15
Chicken Breast Patties	3.5 oz	245	1025	16
Goose, roast, meat only	3.5 oz	273	1142	16
Duck, roasted, lean and fat	3 oz	261	1092	21
Chicken drumstick, meat & skin, fried	3 oz	232	971	13.5
Quail, breast, roasted	3 oz	109	456	2.5
Chicken drumstick, meat only, boiled	3 oz	152	636	4
Chicken, whole, roasted, meat only	4 oz	168	703	4.7
Partridge, roast, low fat	3 oz	155	649	5.5
Chicken breast, meat & skin, roasted	3 oz	162	678	6.5
Chicken, whole, roasted, meat & skin	3 oz	185	774	7.5

Veal

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Ostrich, roast/broiled, low fat	3.5 oz	96	402	2
Veal Chop, low fat	3 oz	84	351	3
Veal Sweetbreads, baked	3 oz	150	628	3
Venison, lean meat, roasted	3 oz	113	473	3
Venison, cured, roasted	3 oz	145	607	6
Rabbit, stewed	3.5 oz	210	879	10
Veal Liver, fried	3 oz	220	920	12
Veal Loin, broiled/baked	3 oz	200	837	12
Veal Rib Roast	3 oz	233	975	14
Buffalo Steak, meat only	3 oz	93	389	1.5
Emu, roast, low fat	3.5 oz	97	406	2
Veal Cutlet, low fat, broiled/baked	3 oz	136	569	3.5
Veal Cutlet, lean and fat, broiled/baked	3 oz	181	757	10

Beer

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Porter Beer	12 oz	212	887	-
Light Beer	12 oz	146	611	-

Soda & soft drinks

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
7-Up	6 fl oz	85	356	-
7-Up, diet	6 fl oz	2	8	-
Apple Juice	6 fl oz	94	393	-
Bitter Lemon	6 fl oz	70	293	-
Cherry Cola	6 fl oz	80	335	-
Cherry Cola, diet	6 fl oz	1	4	-
Club Soda	6 fl oz	2	8	-
Cola	6 fl oz	85	356	-
Cola, diet	6 fl oz	4	17	-
Collins Mixer	6 fl oz	62	259	-
Cranberry Juice	6 fl oz	101	423	-
Cream Soda	6 fl oz	96	402	-
Cream Soda, diet	6 fl oz	3	13	-
Ginger Ale	6 fl oz	68	285	-
Ginger Ale, diet	6 fl oz	6	25	-
Grapejuice	6 fl oz	112	469	-
Grapefruit Juice	6 fl oz	72	301	-
Lemonade	6 fl oz	76	318	-
Lemon-Lime	6 fl oz	66	276	-
Orange	6 fl oz	100	418	-
Orange, diet	6 fl oz	5	21	-
Orange Juice	6 fl oz	94	393	-
Pineapple Juice	6 fl oz	97	406	-
Seltzer	6 fl oz	2	8	-
Sour Mixer	6 fl oz	66	276	-
Tonic/Quinine	6 fl oz	72	301	-
Tonic/Quinine, diet	6 fl oz	5	21	-
Water Mineral/bottled	6 fl oz	0	0	-

Spirits & liquers

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Apricot Brandy	1 fl oz	79	331	-
Benedictine	1 fl oz	90	377	-
Bloody Mary	5 fl oz	118	494	-
Bourbon & soda	5 fl oz	115	481	-
Brandy, 100 proof	1 jigger	129	540	-
Brandy, 94 proof	1 jigger	120	502	-
Campari & soda	5 fl oz	123	515	-
Campari	1.5 fl oz	118	494	-
Creme de Cacao	1.5 fl oz	148	619	-
Creme de Cassis	1.5 fl oz	117	490	-
Creme de Menthe	1.5 fl oz	189	791	-
Curacao	1.5 fl oz	109	456	-
Drambuie	1.5 fl oz	168	703	-
Gin & tonic	7.5 fl oz	168	703	-
Gin 100 proof	1 jigger	125	523	-
Gin 94 proof	1 jigger	110	460	-
Highball	7.5 fl oz	160	669	-
Kirsch	1.5 fl oz	123	515	-
Margarita	7.5 fl oz	161	674	-
Martini	2.5 fl oz	159	665	-
Mint Julep	10 fl oz	209	874	-
Pernod	1.5 fl oz	118	494	-
Pina Colada	4.5 fl oz	262	1096	-
Rum 100 proof	1 jigger	130	544	-
Rum 94 proof	1 jigger	112	469	-
Scotch Whiskey	1 jigger	117	490	-
Screwdriver	7.5 fl oz	178	745	-
Sloe Gin	1.5 fl oz	128	536	-
Southern Comfort	1.5 fl oz	175	732	-
Tequila	1 jigger	117	490	-
Tequila Sunrise	5 fl oz	201	841	-
Tia Maria	1.5 fl oz	136	569	-
Vodka 100 proof	1 jigger	123	515	-
Vodka 94 proof	1 jigger	114	477	-
Whiskey 100 proof	1 jigger	127	531	-
Whiskey 94 proof	1 jigger	110	460	-
Whiskey Sour	4 fl oz	170	711	-

Wine

Food	Amount	Calories (kcal)	Joules (kJ)	Fat (g)
Beaujolais	4 oz	97	406	-
Bordeaux, red	4 oz	90	377	-
Burgundy, red	4 oz	91	381	-
Burgundy, white	4 oz	86	360	-
Cabernet Sauvignon	4 oz	88	368	-
Chablis	4 oz	83	347	-
Champagne, dry	4 oz	100	418	-
Champagne, pink	4 oz	96	402	-
Chardonnay	4 oz	88	368	-
Chianti	4 oz	105	439	-
Dubonnet	4 oz	162	678	-
Liebfraumilch	4 oz	87	364	-
Madeira	4 oz	156	653	-
Marsala	4 oz	78	326	-
Merlot	4 oz	95	397	-
Mosell	4 oz	96	402	-
Muscatel	4 oz	162	678	-
Port, ruby	4 oz	182	761	-
Port, white	4 oz	171	715	-
Reisling	4 oz	90	377	-
Rhone	4 oz	98	410	-
Rose	4 oz	91	381	-
Sangria	4 oz	115	481	-
Sauterne	4 oz	111	464	-
Sauvignon Blanc	4 oz	82	343	-
Sherry, cream	4 oz	117	490	-
Sherry, dry	4 oz	108	452	-
Tokay	4 oz	163	682	-
Vermouth, dry	4 oz	138	577	-
Vermouth, sweet	4 oz	175	732	-
Zinfandel, red	4 oz	90	377	-
Zinfandel, white	4 oz	80	335	-