Calorie Counter - food groups

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Please Note: The name of the food is first, then the portion, Calorie count and Grams of fat e.g;

Bran Flakes, Kellogg's (45g) 144 1.1 -
where 144 = Calorie Count and 1.1 =Grams of Fat

Breakfast Cereal

Bran Flakes, Kellogg’s (45g) 144 1.1
Corn Flakes, Kellogg’s (45g) 167 0.4
Corn Flakes, Crunchy Nut, Kellogg’s (45g) 176 1.6
Porridge Oats, Scots, Quaker (45g) 166 3.6
Rice Krispies, Kellogg’s (45g) 171 0.5
Shredded Wheat, Nestle (2 pieces/44g) 143 0.9
Special K, Kellogg’s (45g) 166 0.5
Weetabix (2 biscuits/37½g) 129 1.0

Crisps and Snacks

Calories in a Special K bar (24g) 94 1.7
Calories in cheese and onion crisps (1 bag/35g) 184 11.6
Calories in olives (1 oz/28g) 29 3.1
Calories in ready salted light crisps (1 bag/28g) 132 6.2
Calories in Wotsits (1 pack/40g) 212 12.8

Vegetables

Calories in a jacket potato (180g) 245 0.4
Calories in a salad (100g) 19 0.3
Calories in Satsuma (30g) 7 0.2
Calories in cabbage (135g) 21 0.5
Calories in carrots (60g) 13 0.2
Calories in celery (40g) 2 0.1
Calories in chips (100g) 253 9.9
Calories in iceberg lettuce (1 oz/28g) 3.7 0.1
Calories in mashed potato (with butter) (1 oz/28g) 29 1.2
Calories in mushrooms (1 oz/28g) 44 4.5
Calories in onions (1 oz/28g) 8.4 0.1
Calories in peas (60g) 32 0.4
Calories in red peppers (1 oz/28g) 7 0.1

Chicken and Meat

Calories in a beef sausage (1 sausage/60g) 151 11.1
Calories in a chicken breast (200g) 342 13.0
Calories in a kebab (168g) 429 28.6
Calories in a pork sausage (1 sausage/24g) 73 5.7
Calories in bacon (1 rasher/25g) 64 4.0
Calories in chicken breast fillets (1 fillet/140g) 162 4.5
Calories in fillet steak (1 oz/20g) 54 2.4
Calories in gravy, beef (83ml) 45 2.7
Calories in ham (1 slice/30g) 35 1.0
Calories in lamb chops (1 oz/28g) 69 5.0
Calories in pork chops (1 oz/28g) 73 4.5
Calories in roast beef (1 slice/35g) 50 1.3
Calories in roast leg of lamb (1 oz/28g) 67 3.8

Sandwiches and Takeaway Food

Calories in a bacon and egg, bacon and tomato, sausage
and egg triple sandwich pack (1 pack/256g)
778 53.2
Calories in a chicken, ham and prawn sandwich pack (1 pack/247g) 349 5.2
Calories in a chicken fajita wrap (1 pack/185g) 263 4.1
Calories in a chicken salad sandwich (1 pack/195g) 257 4.9
Calories in a ham and cheese toasted sandwich (1 pack/160g) 429 20.3
Calories in a ham and Swiss cheese Panini (1 panini/223g) 557 26.1
Calories in a spicy Mexican flatbread (1 pack/184g) 282 5.0
Calories in a salmon, cucumber and mayo sandwich pack (1 pack/219g) 530 26.3
Calories in a tuna mayonnaise baguette (1 pack/230g) 535 22.9
Calories in an egg mayonnaise sandwich (1 pack) 253 6.0

Chinese Food

Calories in Chinese bean sprouts (150g) 92 8.6
Calories in Beef in black bean (386g) 432 16.6
Calories in Chicken and Cashew (350g) 311 14.0
Calories in Chicken Balls (1 ball/46g) 45 2.2
Calories in Egg Fried Rice (200g) 250 3.0

Indian Food

Calories in a Chicken Bhuna (1 serving/300g) 396 22.8
Calories in a Chicken Korma (300g) 498 31.0
Calories in a Chicken Tikka (150g) 232 6.2
Calories in a poppadum (12g) 49 2.2
Calories in a Samosa (50g) 126 6.6
Calories in an Onion Bhaji (22g) 65 5.1
Calories in Bombay Potato (200g) 202 10.4
Calories in naan bread (½ piece) 269 10

Fast Food

Calories in a Big Mac (215g) 492 23.0
Calories in a cheeseburger 379 18.9
Calories in a hamburger (108g) 254 7.7
Calories in a Quarter Pounder with cheese (206g) 515 26.8
Calories in Kentucky Fried Chicken (67g) 195 12.0
Calories in KFC fries (100g) 294 14.8
Calories in McDonalds fries (78g) 207 9.0
Calories in Pizza Deluxe (1 slice/66g) 171 6.7
Calories in Pizza (½ pizza/135g) 263 4.9
Calories in Potato Wedges (135g) 279 13.0

Chocolate and Sweets

Calories in a Cadbury’s Creme Egg (39g) 174 6.2
Calories in a Mars Bar (65g) 294 11.4
Calories in Celebrations (1 sweet/8g) 36 1.6
Calories in chocolate (100g) 530 29.9
Calories in chocolate ice cream (50g) 159 10.4
Calories in Kit Kat (2 finger bar/21g) 106 5.5
Calories in Jelly Babies (1 baby/6g) 20 0.0
Calories in low cal sweetener (1 tsp/1g) 4 0.0
Calories in Maltesers (1 pack/37g) 183 8.5
Calories in Milky Way (1 bar/26g) 117 4.3
Calories in Minstrels (1 pack/42g) 209 9.4
Calories in popcorn (100g) 405 7.7
Calories in Snickers (1 bar/64½g) 323 18.1
Calories in Twix (twin bar/62g) 306 14.9

Bread, Biscuits and Cakes

Calories in a bagel (85g) 216 1.4
Calories in a baguette, French (150g) 360 1.8
Calories in a Cadbury’s Flake Cake (1 std bar/34g) 180 10.4
Calories in a biscuit (15g) 74 3.3
Calories in a Danish pastry (67g) 287 17.4
Calories in a doughnut (49g) 140 2.0
Calories in a hot cross bun (70g) 205 3.9
Calories in a jaffa cake (12g) 46 1.0
Calories in a low fat biscuit (14g) 65 2.3
Calories in a scone (70g) 225 7.6
Calories in a white, crusty roll (50g) 140 1.2
Calories in bread, brown (1 med slice) 74 0.7
Calories in bread, brown, Weight Watchers (1 slice/12.2g) 28 0.3
Calories in bread, granary (1 slice/25g) 59 0.7
Calories in bread, pitta (1 pitta/25g) 147 1.1
Calories in bread, white (1 slice/37g) 84 0.6
Calories in bread, wholemeal (1 slice/36g) 79 1.0
Calories in toast (1 med slice/33g) 88 0.6

Drinks

Calories in coffee (1 cup/220ml) 15.4 0.9
Calories in a can of coke (330ml) 139 0.0
Calories in orange juice (1 glass/200ml) 88 0.0
Calories in tea (1 mug/270ml) 29 0.5

Alcohol

Calories in a Baileys Irish Cream (37ml) 129 5.8
Calories in champagne (1 glass/120ml) 89 0
Calories in a pint of beer 182 0
Calories in a pint of Guinness 170 0
Calories in gin, 40% alcohol (25ml) 55 0
Calories in lager, Stella Artois (1 can/550ml) 221 0
Calories in sherry (50ml) 68 0
Calories in wine (1 glass/120ml) 87 0
Calories in vodka, 40% alcohol (25ml) 55 0

Eggs and Dairy

Calories in butter (10g) 74 8.2
Calories in cheese, cheddar (40g) 172 14.8
Calories in cheese, cream (34g) 58 4.8
Calories in eggs, size 3 (57g) 84 6.2
Calories in milk, semi skimmed (200ml) 96 3.2
Calories in milk, whole (1fl oz/30ml) 20 1.2
Calories in yoghurt, black cherry (1 pot/150g) 106 0.2
Calories in yoghurt, strawberry (1 pot/200g) 123 5.3

Fruit

Calories in a banana (150g) 143 0.5
Calories in a pear (170g) 68 0.2
Calories in a Satsuma (1 med/70g) 25 0.1
Calories in an apple (112g) 53 0.1
Calories in an avocado pear (145g) 275 28.3
Calories in an orange (160g) 59 0
Calories in grapes (50g) 30 0.1
Calories in kiwi fruit (1oz/28g) 14 0.1
Calories in melon (1oz/28g) 7 0.1
Calories in strawberries (1oz/28g) 7 0

Low Calorie and Low Fat Foods

Calories in cheese spread, low fat (50g) 56 1.5
Calories in Chicken Tikka Massala, low fat (400g) 360 4.0
Calories in low fat cookies (23g) 82 1.0
Calories in garlic bread, low fat (84g) 94 2.7
Calories in a hot cross bun, low fat (65g) 161 1.7
Calories in a low calorie ice cream (60g) 71 3.6
Calories in low calorie mayonnaise (11g) 33 3.3
Calories in low calorie lasagne (300g) 255 9.0
Calories in a rice cake (10g) 38 3.2
Calories in a low calorie chicken sandwich (169g) 270 4.2

Nuts and Seeds

Calories in almonds (1 oz/28g) 171 15.3
Calories in Brazil nuts (1 oz/28g) 193 19.1
Calories in cashew nuts (1 oz/28g) 164 13.7
Calories in hazelnuts (1 oz/28g) 183 17.8
Calories in salted peanuts (1 sml pack/50g) 311 26.5
Calories in sesame seeds (1 oz/28g) 171 15.8
Calories in sunflower seeds (1 oz/28g) 164 13.6
Calories in walnuts (1 oz/28g) 194 19.2

What ever your choice or choices of fitness, keep up the hard work, enjoy
what you do and be fit for life. Always remember to ensure a safe working
environment when you are training.