National Black Church Initiative is a subsidiary
of the DC Black Church Initiative
Calorie Food Lists:
Calories
in Fruits
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
%
Calories
in Vegetables
Vegetable
Calories
Carbs
Water Content
Asparagus
26
1.5
g
90
%
Aubergine
15
2
g
90
%
Beetroot
38
9
g
82
%
Broccoli
(100g)
32
1
g
90
%
1
average Broccoli floret 11g
3
cals
-
-
Brussels
Sprouts
40
3.5
g
87
%
Cabbage
average
24
2.4
g
93
%
Carrot
32
5
g
90
%
Cauliflower
32
2
g
91
%
Celery
8
1
g
95
%
Chicory
10
3
g
90
%
Courgette
20
2
g
93
%
Cucumber
10
1g
97
%
Fennel
13
1.5
g
95
%
Gherkins
15
2.5
g
93
%
Gourd
12
1
g
90
%
Leek
22
2.5
g
92
%
Lettuce
(average)
13
1.5
g
95
%
Marrow
10
1.6
g
95
%
Mushroom
15
0.5
g
93
%
Okra
30
2.5
g
88
%
Onion
35
3
g
92
%
One
average Red Onion 150g
49
cals
2.3
g
90
%
Onion
Spring
23
2
g
88
%
Parsnip
60
10
g
78
%
Peppers
red average
18
5
g
90
%
Potato Calories ( 100g )
low-med
15
g
80
%
Pumpkin
12
2
g
95
%
Radish
13
2
g
90
%
Spinach
23
1
g
92
%
One
average sprout 10 grams
4
cals
-
88
%
Sprouts
43
Calories
4
g
88
%
Swede
22
2
g
96
%
Sweet
corn
24
12
g
40
%
Tomatoes
18
2.2
g
93
%
Tomatoes
cherry
17
0.5
g
90
%
Turnip
21
2
g
90
%
Watercress
21
0.5
g
90
%
Yam
110
30
g
65
%
Calories
in Meat
Meat Type
Calories
Fat
Bacon
Calories (average rashers)
500
45g
Beef
Calories (average lean)
275
20g
Lamb
breast (roast)
398
30g
Lamb
Chops (grilled)
368
28g
Lamb
Cutlets (grilled)
375
31g
Lamb
Leg (roast)
270
17g
Lamb
Shoulder (roast)
320
24g
Pork
Belly rashers (grilled)
400
35g
Pork
Chops (grilled)
340
24g
Pork
Leg (roast)
290
20g
Pork
Trotters (boiled)
290
23g
Veal
fillet (roast)
240
12g
Chicken
Calories (average)
140
12g
Duck
(roast)
330
30g
Goose
(roast)
350
25g
Partridge
(roast)
250
8g
Pheasant
(roast)
250
9g
Pigeon
(roast)
242
13.5g
Turkey
(roast)
165
6g
Hare
155
6g
Rabbit
187
8g
Venison
200
6.5
Calories
in Milk
Milks
Calories
Fat
Milk
skimmed (pasteurised)
34
0.1g
Semi-skimmed
47
1.6g
Whole
milk full fat
66
3.9g
Condensed
Milk whole
320
9.5g
Dried
skimmed milk
360
0.6g
Evaporated
milk whole
155
9g
Goats
milk
62
3.5g
Sheeps
milk
99
6g
Soya
milk
35
2g
Creams (pasteurised)
Calories
Half
cream fresh
150
13g
Single
cream
200
19g
Soured
cream
209
20g
Whipping
cream
370
40g
Double
cream
450
49g
Clotted
cream
590
62g
Cheese
Calories
400
36g
Calories
in Cheese
Hard Cheese
Calories
Fat
Brie
320
25.5g
Camembert
300
23g
Cheddar
415
33.5g
Cheddar
low fat
275
14g
Cheshire
379
29g
Danish
Blue
350
28.5g
Double
Gloucester
400
32g
Edam
335
24.5g
Feta
255
20g
Lancashire
380
29g
Leicester
402
32g
Parmesan
450
31g
Stilton
410
29g
Wensleydale
378
28.5g
Soft Cheese
Calories
Cheese
Spread (average)
280
30g
Cottage
Cheese
100
4g
Cream
Cheese
440
46g
Fromage
Frais (plain)
115
6g
Full
fat spread
315
32g
Lymeswold
420
39g
Medium
fat soft spread
181
13.9g
Processed
slice
328
26g
Calories
in Egg Recipes
Egg recipes
Calories
Protein
Raw
75
calories
6g
Boiled
average
80
calories
6g
Fried
in oil
120
calories
6g
Scrambled
(2 eggs + milk)
170
calories
14g
Poached
1 egg
80
calories
6g
Scotch
egg
140
calories
7g
Omelette
128
calories
10g
Omelette
+ cheese
240
calories
17g
Quiche
(egg & cheese)
300
calories
15g
Egg
Fried Rice
210
calories
6g
Meringue
360
calories
7g
Duck
egg
170
calories
15g
Quail
egg
20
calories
2g
Calories
in Nuts
Nut type
Calories
Fat
Almond
610
56g
Brazils
nuts
679
68g
Cashew
nuts
615
50g
Chestnuts
175
3g
Coconut
626
65g
Hazelnut
659
64g
Peanuts
570
46g
Peanut
Butter
630
54g
Pecan
nuts
680
70g
Pine
nuts
694
69g
Pistachio
nuts (with shells)
340
30g
Walnuts
690
69g
Calories
in Alcohol
Alcoholic Drink
Size
Calories
Beer
half Liter
184
Lager
half Liter
180
Cider
half Liter
200
Whisky
100ml
220
Gin
100ml
220
Brandy
100ml
220
Rum
100ml
220
Wine red
100ml
70
Wine white dry
100ml
65
Wine white medium
100ml
70
Wine white sweet
100ml
90
Wine white sparkling
100ml
74
Rose
100ml
62
Champagne
100ml
126
Pernod
100ml
140
Tia Maria
100ml
155
Southern Comfort
100ml
184
Drambuie
100ml
184
Sherry dry
100ml
110
Sherry medium
100ml
112
Sherry sweet
100ml
130
Port
100ml
160
Martini
100ml
175
Malibu
100ml
204
Baileys Cream
1 glass
120
Bacardi
1 glass
118
Calories
in Beans and Peas
Beans / Peas
Calories
Fat
Aduki
Beans
120
0.3g
Baked
Beans
80
0.5g
Beansprouts
30
0.5g
Black
gram
90
0.5g
Black
eye Beans
115
0.9g
Broad
Beans
80
0.7g
Butter
Beans
75
0.5g
Chick
Peas
120
2g
Green
Beans
25
0.2g
Lentils
103
0.4g
Mange-tout
Peas
25
0.2g
Mung
Beans
90
0.5g
Mushy
Peas (canned)
80
1g
Processed
Peas (canned)
100
1g
Red
Kidney Beans
100
0.5g
Runner
Beans
17
0.5g
Soya
Beans
140
7g
Tofu
Calories
73
17g
Calories in
Rice
Rice
Recipe
Calories
per 100 grams (3.5 oz)
Plain Boiled Rice
151
Brown Boiled Rice
140
Savoury Rice
142
Egg Fried Rice
210
Fried Rice
184
Chicken Fried Rice
220
Pilau Rice
188
Pot Rice (snack Variety)
210 per pot
Rice & peas
147
Steamed Rice
162
Spanish Rice
193
Vegetable Pilau Rice
230
Maltese Baked Rice
187
Caribbean Rice
205
Thai Rice Soup
180
Spiced Basmati Rice
195
Rice Pudding
90
Calories in
Tofu
Tofu
fat
Tofu
protein
Tofu carbohydrates
Total
tofu calories
38 calories
32 calories
3 calories
73 calories
Calories in
Salad
Salad
per
Portion
100
grams (3.5 oz)
Beetroot
7 calories each
35 calories
Beetroot Pickled
5 calories each
30 calories
Carrots
5 calories
32 calories
Celery
3 calories
8 calories
Cucumber
2.5 calories
10 calories
Gherkins Pickled
1.5 calories
14 calories
Lettuce
3 calories
13 calories
Onions Pickled
4 calories each
24 calories
Onions Spring
2.5 calories
23 calories
Radish
1.3 calories each
12 calories
Tomato
7 calories each
17 calories
Tomato Cherry
2 calories each
17 calories
Watercress
1.2 calories
22 calories
Salad
Creams/sauces
per
Portion 10ml
100
ml (3.5 oz)
Apple Chutney
20
200
French Dressing
65
650
Mango Chutney
30
197
Mayonnaise
70
695
Pickle Sweet
14
138
Salad Cream
35
350
Salad Cream low fat
20
197
Tomato Chutney
16
160
Calories
in Pizza
Pizza Types
Pizza Calories
Capricciosa Pizza
Express
900 calories
Cheese & Tomato
780 calories
Four Seasons Pizza
900 calories
Ham & Mushroom
frozen
600 calories
Ham & Pineapple
frozen
580 calories
Italian Pizza frozen
880 calories
Margherita Pizza
780 calories
Marinara
700 calories
Mushroom Pizza
690 calories
Mushroom Pizza small
500 calories
Napoletana Pizza
800 calories
Pepperoni, cheese
& tomato St Micheal
1040 calories
Tomato, cheese &
ham St Michael
960 calories
Marietta's Tom &
cheese snack pizza 5in
220 calories
Special Pizza Marietta's
7in
600 calories
Veneziana Pizza
760 calories
Calories
in Bread
Bread Type
Calories slice
Calories
100
Fat 100g
Average Brown bread
82 calorie
220
2g
Average White bread
100 cals
217
1.5g
Brown Rolls
94 cals
260
3g
Croissants
133 cals
360
19g
Crackerbread
17 Cals
325
2.8g
Crispbread
38 Cals
392
0.5g
Chapatis
160 cals
300
12g
Current bread
108 cals
290
12g
French bread
102 cals
270
2.5g
Granary bread
84 cals
240
2.7g
Soya & Linseed
110 cals
274
10g
Malt bread
130 cals
270
2.5g
Naan bread
-
340
12g
Papadum
-
370
17g
Pitta bread
-
260
1g
Rye bread
83 cals
220
1.5g
Vitbe (wheatgerm)
-
230
3g
White Rolls
106 cals
275
2.1g
Wholemeal bread
81 cals
216
2.5g
Wholemeal Rolls
91 cals
240
2.5g
Calories
in Cereal
Breakfast
Cereals
Calories
All Bran
265
Alpen
375
Bran Buds
275
Bran Fare
232
Bran Flakes
360
Cornflakes
353
Coco Pops
380
Crunchy Bran
225
Crunchy nut cornflakes
382
Frosties
360
Honey Smacks
353
Hot Bran
328
Muesli (average)
378
Oatmeal
407
Porridge Oats
405
Rice Krispies
357
Shredded Wheat
324
Special K
356
Sugar Puffs
362
Weetabix
357
Calories
in Potatoes
White
Potatoes
Portion
size *
per
100 grams (3.5 oz)
energy
content
Raw
-
70 calories
Low calorie
Boiled
180
80 calories
Low calorie
Mashed
200+
108
Low-Med
Baked
100 each average
85
Low calorie
Roast Potato
200+
150
Medium
Potato Waffles
200+
198
Med-High
Potato Powder
-
60
Low
Crisps (chips US)
120 / average bag
500
Med-High
Fried (chips UK)
700
270
High
Potato Salad
200
115
Low-Med
Croquettes
300+ calories
210 calories
Med-High
Crunches
300+ calories
200 calories
Med-High
Saute
-
120 calories
Low-Med
Tinned Potatoes
140 half tin
65
Low
Sweet
Potatoes
Portion
size *
per 100
grams (3.5 oz)
energy
content
Raw
-
90
Low calorie
Boiled
190
85
Low calorie
Baked
120 average size
92
Low calorie
Calories
in a Few of Mcdonalds Products
Food
item
Calories
Fat
Carbohydrate
Protein
Cheese
Burger
295
11
31.1
14.7
Double Cheese Burger
421
21
34
26
The
Big Mac
485
21.5
42.5
27
Chicken Nuggets ( 1 )
40
2.4
1.9
3.1
Ham
Burger
249
7.5
33
13.5
Chicken Sandwich
370
17
37
17
Quarter
Pound + Cheese
500
26
38
30
Fish Burger
370
17
41
17
Bacon
Double + Cheese
475
24
34
28
Big
Breakfast
578
36
40
26
Large
Fries
400
17.5
57
6
Hash
Brown ( 1 )
134
75
16
1.5
Milkshake
380
9
68
11
All
tools and
information on this site are intended as an aid to help healthy
adults lose weight and not intended as medical advice. The information
presented here is not for pregnant or breast-feeding women or for
any person under the age of 18. If
you suffer or think you may suffer from any medical condition you
should consult your doctor before starting any weight loss
exercise regime. Any weight loss exercise programs or diet should
be started slowly and we advise you to always consult your doctor
or physician beforehand.