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20060113

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elsalam 3alekum

Nov 12 2006, 01:35 PM

Dear doctors and colleages, Here are some calories in our foods .. which I hope will help us to adjust our diets.

Calories in Soft Drinks

Calories in Cappuccino A 14 fl oz Cappuccino w/ regular milk contains about 110 calories (6g of fat). A 14 fl oz Cappuccino w/ skim milk, contains about 60 calories & minimal fat. Adding 1 tbsp of syrup adds about 50 calories (and lots of refined sugar!) A medium cup of Mocha Frappuccino contains 390 calories (20 grams of fat) A medium Creme Frappuccino contains 470 calories (17 grams of fat). An Iced Caramel Macchiato contains 250 calories (9 grams of fat). A Caffe Mocha Espresso contains 370 calories (21 grams of fat). Coffee Serving Size Calories Cafe au lait 6 fl ounces 60 Cafe con latte, medium, skim milk 14 fl ounces 110 Cafe con latte, medium, whole milk 14 fl ounces 180 Cafe con latte, large, skim milk 16 fl ounces 130 Cafe con latte, large, whole milk 16 fl ounces 220 Cappuccino, medium, skim milk 14 fl ounces 60 Cappuccino, medium, whole milk 14 fl ounces 110 Cappuccino, large, skim milk 16 fl ounces 80 Cappuccino, large, whole milk 16 fl ounces 140 Expresso coffee 3 fl ounces 0 Iced coffee, w/sugar/whole milk 8 fl ounces 40 Mocha coffee, medium, whole milk 14 fl ounces 290 Calorie Table for Starbucks Coffee Starbucks Coffees (16 fl oz) Calories Starbucks, Caramel Frappuccino Coffee - no whip 280 Starbucks, Caramel Frappuccino Coffee - whip 430 Starbucks, Coffee Frappuccino Coffee 260 Starbucks, Caffe Latte, w/non-fat milk 165 Starbucks, Caffe au Lait, w/whole milk 155

Starbucks, Mocha Malt Frappuccino Coffee - whip 570 Starbucks, Starbucks, Starbucks, Starbucks, Caff Americano 15 Cappuccino 150 Cappuccino, w/ low-fat milk 142 Caramel Macchiato 320

Calorie Table for Milk Milk (1 cup unless stated) Calories Fresh whole milk 150 Fresh milk low-fat 2% 120 Fresh milk low-fat 1% 105 Fresh milk low-fat 1/2% 90 Fresh milk fat-free/skimmed 85 Buffalo milk 236 Buttermilk, cultured 99 Buttermilk, low-fat, 1.5% 120 Carnation, skimmed (1/2 cup) 100 Carnation, whole milk (1/2 cup) 170 Carnation, Condensed (1/3 cup) 318 Carob-Chocolate Milk 1% 160 Chocolate Milk low-fat 1% 158 Goats Milk, evaporated 160 Lactose reduced milk 1% 100 Lactose reduced milk 2% 120 Lactose reduced milk fat-free 90 Reindeer Milk 580 Sheeps Milk 264 Soy Milk 90 Calorie Table for Chocolate Milk Chocolate Milk (1 cup) Calories Chocolate milk, regular 220 Chocolate milk, low fat 170 Chocolate milk, fat-free 160 Chocolate milk, 2% 190 Chocolate milk, 1% 150 Calorie Table for Orange Juice Orange Juice (Average) Calories Orange juice, 1/2 cup 50 Orange juice, (6 fl oz - half a glass) 75 Orange juice, 1 cup 100

Calorie Table for Coca-Cola Coca-Cola Calories Coca-Cola, 8 fl oz drink 105 Coca-Cola, 12 fl oz can 155 Coca-Cola, 16 fl oz bottle 200 Coca-Cola, 22 fl oz bottle 280 Calorie Table for Shakes Shakes Serving Calories Chocolate shake (generic) 10oz 360 Strawberry shake (generic) 10oz 319 Vanilla (generic) 10oz 314 Thick shake, chocolate (generic) 10oz 356 Thick shake, vanilla (generic) 11oz 350 McDonald's Triple Thick shake, vanilla 16 fl oz 570 McDonald's Triple Thick shake, s'berry 16 fl oz 560 McDonald's Triple Thick shake, choc 16 fl oz 580 Burger King, Ice-cream shake, vanilla small 560 Burger King, Ice-cream shake, vanilla medium 720 Burger King, Ice-cream shake, chocolate small 620 Burger King, Ice-cream shake, chocolate medium 790 Whataburger, shake, vanilla kids 16oz 412 Whataburger, shake, vanilla large 44oz 1,118 Calorie Table for Soft Drinks Soft Drinks (6 fl oz) Calories 7-Up 80 7-Up diet 0 Apple Juice 90 Bitter Lemon 75 Cherry Cola 80 Cherry Cola diet 0 Cola 80 Cola diet 0 Collins Mixer 60 Cranberry Juice 100 Grapejuice 110 Grapefruit Juice 70 Lemonade 80 Lemon-Lime 70 Orange 100 Orange diet 5 Orange Juice 90 Pineapple Juice 100 Sour Mixer 70 Tonic/Quinine 70

Tonic/Quinine diet 5 Water Mineral/bottled 0

Calories Eating Out

Calories in Chinese Food Most Chinese food is high in calories and very high in fat. Up to 70-80 per cent of its calories come from fat. To reduce calories when eating Chinese foods, follow these tips: Choose mostly vegetable foods. These are usually lower in fat and calories. Choose boiled/steamed rice, NOT fried rice. This alone can cut calories by 50 per cent. Watch your portion size. The bigger the portion, the higher the calories (and fat). Do not be tempted by high-calorie extras like fried noodles or spring rolls. When in doubt, order soup, a vegetable main course with steamed rice and of course tea! This way you can enjoy Chinese food without wearing the calories on your butt. Calorie Table for Cheeseburgers Cheeseburgers (1) Calories Cheeseburger w/o mayo 320 Cheeseburger w/o mayo (large) 610 McDonald's Cheeseburger 330 McDonald's 1/4 pounder with cheese 530 McDonald's Big N' Tasty with cheese 590 Burger King Cheeseburger 360 Burger King Whopper with cheese 850 Burger King Double Whopper w/ cheese 1,150 Wendy's Jr Cheeseburger 310 Wendy's Jr Cheeseburger Deluxe 350

Jack In The Box Double Cheeseburger 410 Jack In The Box Big Cheeseburger 700 Calorie Table for Selected Fast Foods Fast Food Amount Calories Cheeseburger Large 610 Cheeseburger Regular 320 Hamburger Large 520 Hamburger Regular 275 Fish, Battered/Fried 1 serving 210 Chicken, Fried, Dark Meat 2 pieces 430 Chicken, Fried, Wing/Breast 2 pieces 495 Chicken Nuggets, Plain 6 300 Sausage, Fried/Battered 1 100 Onion Rings 8 175 Fries Large 360 Fries Regular 240 Hash Browns 1/2 cup 150 Corn Dog 1 460 Hot Dog Regular 240 Hot Dog with Chili 1 325 Dressing - Caesar 1 pkt 160 Dressing - French 1 pkt 160 Dressing - Ranch 1 pkt 230 Pancakes, Butter & Syrup 3 520 Desserts - Brownie 1 245 Desserts - Sundae, Caramel 1 305 Desserts - Sundae, Hot Fudge 1 290 Desserts - Sundae, Strawberry 1 270 Desserts - Apple Pie 1 serving 260 Shakes - Chocolate Regular 360 Shakes - Strawberry Regular 360 Shakes - Vanilla Regular 360 Calorie Table for French Fries French Fries Serving Size Calories French Fries (McDonald's) Small 210 French Fries (McDonald's) Large 540 French Fries (McDonald's) Super 610 French Fries (Wendy's) Medium 390 French Fries (Wendy's) Biggie 440 French Fries (Wendy's) Great Biggie 530 French Fries (Whataburger) Small 257 French Fries (Whataburger) Medium 386 French Fries (Whataburger) Large 514 French Fries (Burger King) Medium 360

French Fries (Burger King) Large 500 French Fries (Burger King) King 600 Calorie Table for Fried Chicken Fried Chicken (serving size 1) Calories KFC Whole Wing, fried chicken 145 KFC Breast, fried chicken 370 KFC Drumstick, fried chicken 140 KFC Thigh, fried chicken 360 KFC Sandwich, fried chicken 450 KFC Crispy Strips, fried chicken (3) 340 McDonald's Chicken McGrill w/o mayo 300 McDonald's Chicken McGrill 400 Burger King Chicken Tenders (6) 250 Burger King Chicken Whopper 580 Wendy's Grilled Chicken Sandwich 300 Wendy's Chicken Club Sandwich 470 Calorie Table for Hamburgers Hamburgers (1 unless stated) Calories Hamburger (generic) w/o mayo (regular) 275 Hamburger (generic) w/o Mayo (large) 511 McDonald's Hamburger 280 McDonald's 1/4 Pounder hamburger 430 McDonald's Big Mac hamburger 590 McDonald's Big N' Tasty hamburger 540 Burger King Original Whopper hamburger 760 Burger King Double Whopper hamburger 1,060 Burger King King Supreme hamburger 550 Whataburger Jr hamburger 314 Whataburger hamburger 607 Whataburger Triple Meat hamburger 1,107 Calorie Table for Hot Dogs Hot Dogs Serving Size Calories Fat Hot Dog, regular 1 240 15g Hot Dog w/chili sauce 1 325 18g Corn Dog 1 460 19g Bratwurst Small 255 22g Bockwurst Small 200 18g Chorizo (Mexican sausage) Small 224 18g Knockwurst Small 210 11g Calorie Table for Mexican Food Mexican Foods Calories

Burrito, Bean & Meat (2) 510 Burrito, Bean (2) 450 Chimichanga, Beef & Cheese (1) 445 Chimichanga, Beef (1) 425 Enchilada, Cheese & Beef (1) 325 Enchilada, Cheese/S. Cream (1) 320 Nachos, Cheese (8) 345 Taco (Large) 550 Taco (Small) 370 Tostada, Bean & Cheese (1) 225 Calorie Table for Onion Rings & Fried Onions Onion Rings (Fried Onions) Serving Size Calories Onion Rings (Burger King) Small 180 Onion Rings (Burger King) Medium 320 Onion Rings (Burger King) Large 480 Onion Rings (Burger King) King 550 Onion Rings (Whataburger) Medium 201 Onion Rings (Whataburger) Large 304 Onion Rings (Jack In The Box) 1 serving (4.2oz) 460 Onion Rings (Denny's) 3oz 264 Onion Rings (Denny's) 5oz 439 Onion Rings (Shoney's) 1 ring 52 Onion Rings (Carl's Jr) 1 serving 520 Calorie Table for Pizza Pizza Serving Size Calories Cheese Pizza 12" 875 Meat & Vegetable Pizza 12" 1,215 Pepperoni Pizza 12" 1,080 Supreme, thick n' chewy 10" 1,280 Supreme, thin n' crispy 10" 1,020 Cheese Pizza 9" 655 Meat & Vegetable Pizza 9" 910 Pepperoni Pizza 9" 810 Supreme, thick n' chewy 8" 1024 Supreme, thin n' crispy 8" 815 Calorie Table for Sandwiches US Deli Sandwiches Serving Size Calories Ham deli sandwich (Subway) 5oz 210 Roast Beef deli sandwich (Subway) 5.4oz 223 Tuna deli sandwich (Subway) 6oz 325 Turkey Breast deli sandwich (Subway) 5.4oz 215 Turkey w/mayo (Bruegger's) 8.8oz 480

Deli style Ham (Bruegger's) 8.8oz 440 Chicken Salad w/mayo (Bruegger's) 7.4oz 460 Chicken Breast (Bruegger's) 8oz 440 Roast Beef & Swiss (Arby's) 12.5oz 810 Roast Ham & Swiss (Arby's) 12.5oz 730 Roast Chicken Caesar (Arby's) 12.7oz 820 Roast Turkey & Swiss (Arby's) 12.5oz 760 To Be Continued 20060163 [b]SALAM ALAIKOM SISO! THANX ALOT 4 THE EXPANDED INFO.. YOURS, 20060113 Nov 12 2006, 01:47 PM Nov 12 2006, 01:39 PM

Calories in Snack Foods

Calorie Table for Cakes Cakes Serving Size Calories Angel Food cake 1 cake (12oz) 880 Carrot cake w/icing 1 cake (10" dia) 6,100 Cheesecake 1 cake (9" dia) 3,400 Eccles cake 1 slice (2oz) 285 Eclair 1 (1.5oz) 155 Dark Fruit cake 1 cake (8"x2") 5,200 Pound cake 1 loaf (8"x3") 1750 Sheet cake w/frosting 1 cake (9"x9") 4,000 Sheet cake w/o frosting 1 cake (9"x9") 2,800 Sponge cake 1 cake (15oz) 1200 Yellow cake w/chocolate frosting 1 cake (16oz) 2,000 Coffee cake 2oz slice 260 Crumb cake 2oz slice 220 Cup cake, chocolate 2oz slice 190 Calorie Table for Candy & Chocolate Candy Serving Size Calories Chocolate coated peanuts 1oz 155 Marzipan 1oz 180 Gumdrops 1oz 110 After Eights 1 35 Ferrero Rocher 1 75

Hershey bar 1 (1.5oz) 240 Hershey kisses 9 (1.5oz) 220 M & M's, plain 1 pkt 230 M & M's, peanut 1 pkt 250 Skittles 1 pkt (2.8oz) 250 Snickers bar 1 bar (2.1oz) 280 Tootsie pop 1 (0.6oz) 60 Calorie Table for Candy & Sweets Candy Serving Size Calories Boiled sweets 1oz 80 Butterscotch 1oz 112 Candy corn 1oz 105 Caramels 1 31 Caramels, chocolate 1 22 Carob bar 1, 3oz 450 Fruit Pastilles 1 tube 100 Fudge chocolate 1 piece 65 Jelly beans 1oz 105 Lollipop 1 22 Milk chocolate 1 bar (1.5oz) 226 Dark chocolate 1 bar (1.5oz) 225 Calorie Table for Chewing Gum Chewing Gum Serving Size Calories Bubble gum 1 block 27 Chewing gum, stick 1 stick 10 Bubble Yum 1 piece 25 Bubble Yum, sugarfree 1 piece 15 Bubblicious 1 piece 25 Dentine 1 piece 9 Dentine, sugarfree 1 piece 5 Freedent 1 piece 10 Hubba Bubba 1 piece 23 Hubba Bubba, sugarfree 1 piece 14 Juicy Fruit 1 piece 10 Wrigley's 1 piece 10 Calorie Table for Chips Chips (1 bag) Calories Corn chips, plain, 7oz 1,067 Corn chips, barbecue, 7oz 1,036 Corn Puffs, cheese chips, 8oz 1,256 Potato chips, 8oz 1,210 Potato chips, barbecue, 7oz 970

Potato chips, light, 6oz 801 Potato chips, cream & onion, 7oz 1,051 Tortilla chips, 7.5oz 1,067 Nacho chips, 8oz 1,130 Tortilla chips, ranch, 7oz 969 Tortilla chips, taco, 8oz 1,089 Potato sticks, 1oz 148 Calorie Table for Chocolate Chocolate Calories Milk chocolate, 1.5oz bar 220 Milk chocolate, 2oz bar 290 Cooking chocolate, 1oz 150 Chocolate Sprinkles (1 tbsp) 50 Carob bar or Carob chips, 1oz 140 Chocolate topping (2 tbsp) 90 Calorie Table for Cookies & Biscuits Cookies (1) Calories Animal Crackers 11 Chocolate Chip cookies 48 Chocolate Chip low sugar cookies 31 Chocolate Wafer cookies 26 Ginger Snap cookies 29 Graham Chocolate cookies 68 Fortune cookies 30 Oatmeal Raisin cookies 81 Shortbread cookies 40 Biscotti cookies 127 Peanut Butter Sandwich cookies 67 Vanilla Sandwich cookies 48 Calorie Table for Donuts Donuts Serving Size Calories Plain donuts 1 (1.5oz) 165 Cake type unsugared donuts 1 (1.6oz) 198 Chocolate coated donuts 1 (1.5oz) 204 Chocolate sugared donuts 1 (1.5oz) 175 Creme filled donuts 1 (3oz) 307 Frosted donuts 1 (1.5oz) 204 Honey bun donuts 1 (2.1oz) 242 Jelly donuts 1 (3oz) 289 Old fashioned donuts 1 (1.6oz) 198 Sugared donuts 1 (1.6oz) 192 Wheat glazed donuts 1 (1.6oz) 162 Yeast glazed donuts 1 (2.1oz) 242

Calorie Table for Ice Cream Ice-cream (1/2 cup) Calories Vanilla ice cream 132 Vanilla lite ice cream 92 Vanilla rich ice cream 178 Chocolate ice cream 143 Butter pecan ice cream 310 Strawberry ice cream 127 Chocolate chip ice cream 270 Coffee ice cream 290 Vanilla fudge ice cream 290 Cookies & Cream (Haagen-Dazs) 270 Pralines n Cream (Haagen-Dazs) 260 Macadamia Nut B (Haagen-Dazs) 330 Calorie Table for Light (Low Fat) Ice Cream Light Ice Cream (1/2 cup) Calories Vanilla (Weight Watchers) 100 Neopolitan (Weight Watchers) 110 Choc Swirl (Weight Watchers) 120 Strawberries Creme (Weight Watchers) 120 Almond Praline Light ice cream 110 Chocolate Chip Light ice cream 120 Marble Fudge Light ice cream 120 Raspberry Light ice cream 110 Chocolate Light ice cream 120 Strawberry Light ice cream 110 Ameretto Fudge Light ice cream 120 Banana Politan Light ice cream 110 Calorie Table for Popcorn Popcorn (1 cup) Calories Air-popped 31 Caramel-coated 152 Caramel w/peanuts 171 Cheese 58 Oil-popped 55 Butter toffee 84 White cheddar 55 Sour cream & chives 50 Butter 35 Honey caramel 120 Tangy Ranch 45 Extra butter 60

Calories in Meats
Calorie Table for Chicken Chicken (3oz unless stated) Calories Chicken breast, meat & skin, fried w/batter 220 Chicken breast, meat & skin, roasted 165 Chicken breast, meat & skin, boiled 150 Chicken breast, meat only, fried w/batter 160 Chicken breast, meat only, roasted 140 Chicken breast, meat only, boiled 140 Chicken drumstick, meat & skin, fried w/batter 235 Chicken drumstick, meat & skin, roasted 170 Chicken drumstick, meat only, fried w/batter 175 Chicken drumstick, meat only, roasted 150 Chicken drumstick, meat only, boiled 150 Chicken leg, meat & skin, roasted 210 Chicken leg, meat only, roasted 180 Chicken Nuggets (7) (3.5oz) 190 Chicken Breast Patties (3.5oz) 250 Calorie Table for Beef Beef (3oz) Calories Brisket, lean only, braised 205 Brisket, lean & fat, braised 335 Chuck, pot roast, lean only 200 Chuck, pot roast, lean & fat 300 Chuck, blade, lean only 235 Chuck, blade, lean & fat 330 Chuck, rib roast/steaks, lean only 190 Chuck, rib roast/steaks, lean & fat 365 Chuck, stewing meat, lean only 185 Chuck, stewing meat, lean & fat 280 Ground Beef, 10% fat, cooked 190 Ground Beef, 15% fat, cooked 225 London Broil, lean only 170 Rib roasted, lean only 210 Rib roasted, lean & fat 330 Rib broiled, lean only 200 Rib broiled, lean & fat 315 Rib Eye, lean only, broiled 195 Rib Eye, lean & fat, broiled 250 Round, Eye of, lean only, roasted 150 Round, Eye of, lean & fat, roasted 205 Round, Top, lean only, broiled 155

Round, Top, lean & fat, broiled 155 Rump Roast, lean only 170 Rump Roast, lean & fat 285 Top Loin, lean only, broiled 180 Top Loin, lean & fat, broiled 250 Corned Beef, cooked 315 Beef Liver, fried 200 Beef Tongue, braised 210 Beef Tongue, canned/pickled 230 Calorie Table for Lamb Lamb (3oz) Calories Lamb Chop, arm, braised, lean only 270 Lamb Chop, arm, braised lean & fat 300 Lamb Chop, loin, lean, broiled 185 Lamb Chop, loin, lean & fat, broiled 250 Lamb Chop, rib, lean, broiled 195 Lamb Chop, rib, lean & fat, broiled 350 Lamb Leg, lean only, roasted 165 Lamb Leg, lean & fat, roasted 240 Lamb Shoulder, lean only, roasted 175 Lamb Shoulder, lean & fat, roasted 290 Lamb Liver, broiled 225 Lamb Tongue, braised 220 Calorie Table for Duck Duck (3oz) Calories Duck, roasted, lean only 145 Duck, roasted, lean & fat 260 Duck egg, boiled (65g) 120 Calorie Table for Roast Beef Roast Beef (average all types) Calories Roast beef, 3oz serving, lean & fat 210 Roast beef, 3oz serving, lean only 150 Roast beef, 5oz serving, lean & fat 340 Roast beef, 5oz serving, lean only 250 Roast beef, 8oz serving, lean & fat 550 Roast beef, 8oz serving, lean only 400 Calorie Table for Steak Steak (Sirloin) Calories Steak, 3oz, lean & fat 230 Steak, 3oz, lean only 170 Steak, 5oz, lean & fat 470 Steak, 5oz, lean only 350

Steak, Steak, Steak, Steak,

8oz, lean & fat 610 8oz, lean only 450 12oz, lean & fat 900 12oz, lean only 675

To Be Continued 20060113 [size=24]Calories in General Foods Calorie Table for Apple Foods Food (Serving size) Calories Apple, chopped (1 cup) 75 Apple Juice (1 cup) unsweetened 116 Apple Butter (1 tbsp) 33 Apple Butter (1 cup) 525 Apple Cider, sweet (8oz) 125 Calorie Table for Beans & Legumes Beans (4 oz) Calories Aduki Beans, boiled 125 Baked Beans, Heinz 75 Baked Beans, Sugar-free 63 Black-Eyed Peas, boiled 118 Borlotti Beans, canned 168 Butter Beans, boiled 103 Cannellini Beans, canned 110 Chick Peas, canned 75 Flageolet Beans, canned 114 Garbanzo Beans, canned 75 Kidney Beans, canned 75 Lentils, Red, boiled 100 Mung Beans, canned 90 Peas, canned 85 Peas, frozen 65 Peas, split, boiled 110 Pinto Beans, canned 70 Runner Beans, boiled 15 Soy Beans, canned 140 Calorie Table for Bread Bread (1 Slice unless stated) Calories Bread, white 70 Bread, light 40 Nov 12 2006, 02:08 PM

Bread, thick slice 90 Bread, rye 82 Bread, whole wheat 65 Breadcrumbs, dry (1 cup) 426 Breadsticks, (1 small stick) 20 Calorie Table for Bread Breads (1oz Slice unless stated) Calories Bread, High-fiber 70 Bread, Homestyle buttermilk 80 Bread, Corn 65 Bread, Whole Grain Rye 70 Bread, Oat Bran 70 Bread, Multi-Grain Wheat 80 Bread, Foccacia, plain 80 Bread, Honey Cinnamon Raisin 75 Bread, Whole Wheat, Seeded 75 Bread, Whole Wheat (Sodium-free) 65 Bread, French 70 Bread, Garlic 120 Bread, Italian 75 Calorie Table for Breads Breads (1oz Slice unless stated) Calories Bread, Irish soda 105 Bread, oatmeal & seeds 80 Bread, pita (large) 140 Bread, pumpkin 125 Bread, pumpernickel 70 Bread, raisin (homemade) 130 Bread, rye 75 Bread, sourdough 75 Bread, Stoneground 70 Bread, White 70 Bread, Whole wheat 70 Calorie Table for Breakfast Cereal 1. Food (Serving size) Calories Alpen Muesli (1/2 cup) 220 All Bran (Kellogg's) (1/3 cup) 70 Bran Buds (Kellogg's) (1/3 cup) 70 Bran Flakes (Kellogg's) (3/4 cup) 90 Cheerios, regular (3/4 cup) 110 Cheerios, w/almonds (3/4 cup) 120 Cocoa Krispies/Pops (Kellogg's) (3/4 cup) 110 Cornflakes, regular (1 cup) 110

Fruit 'N Fiber (1 cup) 105 Grape Nuts, original (1/4 cup) 110 Calorie Table for Breakfast Cereal Cereal (Serving size) Calories Honey & Nut Corn Flakes (3/4 cup) 113 Just Right, w/raisins, nuts (3/4 cup) 140 Kellogg's Squares (1/2 cup) 90 Nutri-Grain, w/raisins (3/4 cup) 140 Puffed Wheat (1 cup) 50 Rice Krispies (Kellogg's) (1 cup) 110 Shredded Wheat (1 biscuit) 80 Special K (1 cup) 110 Sultana Bran ( 1 cup) 125 Weetabix (2 biscuits) 128 Calorie Table for Butter & Margarine Butter & Margarine (Average) Calories Butter, 1 teaspoon, 5g (or 1 pat) 35 Butter, 1 tablespoon 101 Butter, 1 stick 780 Margarine, (75% fat) 1 tablespoon 90 Margarine, (50% fat) 1 tablespoon 75 Margarine, (40% fat) 1 tablespoon 50 Calorie Table for Cream Cream (1 tablespoon unless stated) Calories Cream, whipped, heavy 50 Cream, whipped, light 45 Cream, half & half 20 Cream, coffee/table 30 Cream, sour, cultured 25 Cream, sour, imitation 28 Cream, sour, fat-free 20 Calorie Table for Cheese Cheese (1oz unless stated) Calories American Cheddar 106 Blue Cheese 100 Brie 95 Cajun (Sargento) 110 Camembert 85 Derby 100 English Cheddar 114

Edam 101 Feta 75 Fontina 110 Gorgonzola 100 Gouda 100 Gruyere 72 Jarlsberg 100 Limburger 95 Mozzarella 80 Muenster 104 Neufchatel 75 Parmesan, grated 110 Port du Salut 100 Red Leicester 100 Ricotta (1/2 cup) 216 Rocquefort 105 Stilton 102 Wensleydale 94 Calorie Table for Dried Fruit Food (Serving size) Calories Dried Apples (1 cup) 210 Dried Apricots (1/2 fruit) 9 Currants (1 cup) 400 Dates, pitted (1 cup) 490 Dried Figs (1 fig) 48 Dried Peaches (1/2 fruit) 32 Dried Pears (1/2 fruit) 200 Raisins (1 cup) 490 Calorie Table for Eggs Food (Serving size) Calories Egg, whole, extra large (58g) 86 Egg white, large 16 Egg yolk, large 59 Duck egg, boiled (65g) 115 Quails eggs (10g) 15 Turkey egg (80g) 135 Calorie Table for Flour Food (Serving size) Calories Buckwheat flour (1 cup) 400 Cornmeal, white (1 cup) 500 Cornmeal, yellow (1 cup) 500 Potato flour (1 cup) 630

Rice flour, (1 cup) 570 Rye flour, dark (1 cup) 415 Rye flour, light (1 cup) 375 Soy flour, whole grain (2 oz) 250 Wheat flour, durum (1 cup) 650 Wheat flour, whole grain (1 cup) 400 Wheat flour, regular white (1 cup) 455 Calorie Table for Fruit 1. Fruit Amount Calories Apple medium 60 Apple Juice cup 115 Apricot 3 medium 50 Avocado medium 305 Banana medium 80 Bilberries - frozen 4 oz 57 Blackberries - stewed 4 oz 23 Blackcurrants - stewed 4 oz 25 Blueberries cup 80 Cantaloupe half 55 Cherries cup 90 Cranberries 4 oz 14 Currants - dried 4 oz 244 Damsons - stewed 4 oz 28 Dates 4 oz 214 Figs 4 oz 214 Gingerstem - canned syrup 4 oz 214 Gooseberries - stewed 4 oz 13 Calorie Table for Fruit 2. Fruit Amount Calories Grapefruit half 40 Grapes cup 90 Greengages - stewed 4 oz 37 Guava 4 oz 57 Honeydew Melon half 39 Kiwi medium 45 Kumquat 4 oz 64 Lemon medium 15 Loganberries 4 oz 17 Lychee medium 14 Mandarin medium 30 Mango 4 oz 75 Medlars 4 oz 43 Mulberries 4 oz 35 Nectarine medium 55

Olives 4 oz 85 Orange medium 50 Orange Juice cup 105 Calorie Table for Fruit 3. Fruits Amount Calories Ortaniques 4 oz 60 Papaya 4 oz 45 Passionfruit 4 oz 15 Peach medium 50 Pear medium 50 Pineapple 4 oz 46 Plums medium 20 Prunes 4 oz 134 Quinces 4 oz 25 Raisins - dried 4 oz 247 Raspberries 4 oz 25 Rhubarb - stewed 4 oz 8 Sharonfruit medium 130 Strawberries 4 oz 26 Sultanas - dried 4 oz 249 Tangerine medium 30 Topaz medium 65 Uglifruit medium 140 Watermelon 4 oz 54 Calorie Table for Whole Grains Grains Amount Calories Barley 1 oz 88 Branflakes, 40% Bran 1 oz 87 Cornflakes, plain 1 oz 110 Cornstarch/cornflour 1 tbsp 30 Couscous 4 oz 107 Flour, plain 1 oz 88 Flour, wholemeal 1 oz 85 Noodles, egg 4 oz 340 Noodles, rice 4 oz 361 Oats, rolled 1 oz 110 Oatmeal 1 oz 108 Oatbran 1 oz 95 Popcorn, fat-free, air popped cup 30 Rice, brown, 1/2 cup 350 Rice, basmati 1/2 cup 330 Rice, risotto 1/2 cup 336 Rice Cakes 4 oz 370

Rye Flour 4 oz 335 Wheatflakes 1 oz 100 Wheatgerm 1 tbsp 24 Calorie Table for Jelly, Preserves, Jam Food (Serving size is 2 tsp) Calories Average all types jelly, jams 35 Average all types, sugar-free 8 Average Pure Fruit Spreads 68 Fruit Spreads (Weight Watchers) 16 Marmalade, orange 65 Marmalade, reduced sugar 17 Calorie Table for Nuts & Seeds Nuts & Seeds (3.5oz) Calories Almonds 615 Brazil Nuts 682 Cashew Nuts 575 Walnuts 690 Peanuts, plain, kernel only 565 Pistachios, with shells 330 Hazelnuts, kernel only 650 Pine Nuts 690 Coconut, dessicated 604 Chesnuts 170 Sesame Seeds 600 Pumpkin Seeds 570 Sunflower Seeds 200 Table of Fats & Oils 1. All vegetable oils contain 100% fat. 2. Each tablespoon of vegetable oil contains 14 grams of fat 3. Each tablespoon of vegetable oil contains 120 calories 4. For better health, choose oils/fats that are low in saturated fat Type of Oil/fat % saturated fat % poly unsaturated % mono unsaturated Almond Oil 8 19 73 Butter 66 4 30

Butter, whipped 69 3 28 Canola Oil 7 35 58 Cocoa Butter 62 3 35 Coconut Oil 92 2 6 Corn Oil 13 62 25 Margarine, Flora Pro-activ 25 49 26 Margarine, stick 20 33 47 Margarine, tub 17 37 46 Margarine, whipped 20 30 50 Olive Oil 14 12 74 Palm Oil 52 10 38 Peanut Oil 18 33 49 Safflower Oil 9 78 13 Sesame Oil 15 43 42 Sunflower Oil 11 69 20 Walnut Oil 14 67 19 Wheatgerm Oil 20 50 30 Calorie Table for Pancakes Pancakes Serving Size Calories Plain pancakes 2 (6") 340 Cornmeal pancakes 3 (6") 145 Buttermilk pancakes 2 (6") 330 Buckwheat pancakes 2 (6") 275 Blueberry pancakes 2 (6") 310 Banana pancakes 2 (6") 320 Cherry pancakes 2 (6") 340 Waffles 1 (7") 280 Butter, topping 1tbsp 100 Maple syrup, topping 1 tbsp 105 Strawberry syrup, topping 1 tbsp 50 Genovese, topping 1 tbsp 50 Calorie Table for Rice Food (Serving size = 1 cup) Calories Rice, white, long grain, cooked 205 Rice, white, glutinous, cooked 170 Rice, brown, long grain, cooked 215 Basmati rice, cooked 170 Wild rice, cooked 150 Uncle Ben's, boil-in-bag (1/2 cup) 90 Calorie Table for Sauces Food Amount Calories Aioli 2 tbsp 195

Barbecue 2 tbsp 15 Bearnaise 1/4 cup 220 Bechamel 1/4 cup 90 Butter 1 pat 35 Butter Sauce 2 tbsp 205 Cream Sauce 1/4 cup 80 Cumberland 2 tbsp 70 Dijonnaise 1/4 cup 65 Gravy 1/4 cup 80 Guacamole 2 tbsp 40 Hollandaise 2 tbsp 185 Horseradish 1/4 cup 65 Ketchup 1 tbsp 20 Lyonnaise 1/4 cup 45 Mayonnaise 1 tbsp 110 Mayonnaise, Light 1 tbsp 50 Mayonnaise, Fat-free 1 tbsp 10 Meuniere 1/4 cup 200 Mornay 1/4 cup 100 Oil 1tsp 40 Pesto 1 tbsp 155 Sour Cream, regular 1 tbsp 25 Sour Cream, low-fat 1 tbsp 20 Sour Cream, fat-free 1 tbsp 20 Soy Sauce 1 tbsp 6 Tabasco 1 tbsp 6 Tartar 1 tbsp 70 Teriyaki 1 tbsp 30 Worcestershire 1 tbsp 60 Calorie Table for Tofu Tofu (4oz) Calories Tofu, regular 80 Tofu, soft/silken 60 Tofu, firm 80 Tofu, extra firm 120 Tofu, marinated 175 Tofu, low fat 100 Calories in Sugar Sugar (Serving size) Calories Table Sugar, 1 level teaspoon (4g) 15 Table Sugar, 1 heaped teaspoon (6g) 25 Table Sugar, 1 cup 770 Table Sugar, average (1 cube) 25 Icing Sugar, 1 average tablespoon (12g) 48

Calorie Table for Vegetables 1 Vegetables Amount Calories Artichoke medium 5 Asparagus 4 oz 10 Bamboo Shoots - canned 4 oz 18 Beans - green 4 oz 20 Beansprouts 4 oz 35 Beet Greens cup 25 Beets 4 oz 35 Broccoli 4 oz 15 Brussels Sprouts cup 50 Cabbage - raw cup 25 Cabbage - red 4 oz 20 Carrots 4 oz 22 Cassava 4 oz 154 Cauliflower - raw cup 30 Celeriac 4 oz 14 Celery stalk/rib 5 Chicory 4 oz 9 Chilies - dried 4 oz 338 Chilies - fresh 4 oz 21 Chinese Leaves 4 oz 11 Chinese W.Chestnuts-canned 4 oz 50 Chives 4 oz 36 Calorie Table for Vegetables 2. Vegetables Amount Calories Collard Greens cup 25 Corn Kernels cup 165 Corn on Cob ear 85 Cucumber 8" 15 Dandelion 4 oz 50 Eggplant/Aubergine cup 26 Endives cup 10 Fennel 4 oz 11 Horseradish 4 oz 60 Kale cup 40 Leeks cup 32 Lettuce cup 15 Mangetout 4 oz 43 Mushrooms cup 18 Okra cup 50 Onions 4 oz 40 Parsley - raw 4 oz 21 Parsnips cup 95

Peas cup 125 Pepper - red medium 25 Pepper - green medium 20 Calorie Table for Vegetables 3. Vegetables (4oz unless stated) Calories Plantain boiled 125 Potato, Sweet 80 Potatoes, baked 104 Potatoes, baked inc skin 84 Potatoes, boiled 80 Potatoes, fries 239 Potatoes, new 75 Potatoes, roast 123 Pumpkin (cup) 50 Radishes 15 Salsify, boiled 18 Sea Kale, boiled 8 Shallots/Spring Onions 26 Spinach (cup) 10 Squash (cup) 100 Swede 20 Tomato (medium) 20 Turnip (cup) 55 Wakame, raw 45 Watercress 25 Yams, boiled 114 Zucchini/Courgette (cup) 40 Calorie Table for Yogurt Yogurt (1 cup) Calories Yogurt, regular, plain 180 Yogurt, regular, fruit flavored 250 Yogurt, low fat, plain 140 Yogurt, low fat, fruit flavored 230 Yogurt, fat-free, plain 110 Yogurt, fat-free, fruit flavored 150 Yogurt, bio type, live yogurt, low fat 165