Calorie
Counter
Fruits
Low-cal fruits
Fruit
Berries
Cantaloupe
Cherries
Dried fig
Grapes
Kiwi
Peach
Raisins
Strawberries
Watermelon
Qty
75g
1/4
50g
1
75g
1
1 medium
2 tbsp
100g
150g
40
Calories
High-cal fruits
Fruit
Apple
Apple Juice
Banana
Dried Figs
Grape Juice
Grapefruit Juice
Pear
Orange Juice
Pineapple
Pineapple Juice
Qty
medium
300ml
small
2
250ml
250ml
1 medium
375ml
150g
300ml
80
Calories
Vegetables & Pulses
75g low-cal vegetables
Bean sprouts
Cabbage
Celery
Aubergine
Green Peppers
Lettuce
Mushrooms
Radish
Raw spinach
Turnip
Courgette
15
Calories
75g vegetables
Asparagus
Bamboo shoots
Broccoli
Brussel sprouts
Carrots
Cauliflower
Cucumbers
Green beans
Okra
Onions
Sauerkraut
Tomato
25
Calories
75g starchy vegetables
75g cooked beans
Beets
Butternaut squash
Sweetcorn
Parsnips*
Peas
Baked beans
Kidney beans
Lentils
75
Calories
115
Calories
Breads and Starches
Low-cal
Bran cereal
Crackers
Italian Bread
Oyster Crackers
Plain popcorn
Pumpernickel
Ritz Crackers
White wheat
100g
2
1 slice
18
450g
1 slice
8
1 slice
40
Calories
High-cal
Bagel
Biscuit
Corn Tortilla
Croissant
French Fries
Hot-dog
Muffin
Pancake/waffle
Pitta
1/2 medium
2"- plain
2
½
8
bun
small
5"
½
110
Calories
High-cal
Bagel / Muffin
Barley
Hamburger roll
Oatmeal
Pasta
Rice
Sweet Potato
White Potato
1
150g
1
150g
150g
150g
75g
150g
140
Calories
Meat and Fish
100g fresh cooked low-cal fish
75-100g lean meats
Cod
crab
Haddock
Lobster
Pollock
Sea Bass
Scallops / prawns
Trout
Chicken
Rump steak
Ham / pork Leg
Lamb (except breast)
Sashimi
Swordfish
Tuna
Veal (except breast)
110
Calories
165
Calories
75-100g cooked, med-fat meats
75g-100g high-fat meats
Boiled ham
Canned herring
Fried shrimp
Minced beef (15% fat)
Liver
Pork loin
Pork shoulder
225
Calories
Club steak
Cold cuts
Corned beef
Duck
Fried chicken
Minced beef (20% fat)
It. or pol. sausage
Lamb / veal breast
Rib roast
Space ribs
Stew meat
300
Calories
