Food Items

Milk and Dairy Portion Size Per 100g 3.5oz
Cheese average 110 cals (25g) 440 cals
Cottage cheese 49 cals (49g) 98 cals
Cream cheese 200 cals (47g) 428 cals
Eggs ( 1 average size) 90 cals (60g) 150 cals
Ice cream 200 cals (111g) 180 cals
Milk whole 175 cals (250ml/half pint) 70 cals
Milk semi-skimmed 125 cals (250ml/half pint) 50 cals
Milk skimmed 95 cals (250ml/half pint) 38 cals
Trifle with cream 290 cals (1 trifle) 190 cals
Yogurt natural 90 cals (1 small pot) 60 cals
Yogurt reduced fat 70 cals (1 small pot) 45 cals
Breads and Cereals Portion Size Per 100g 3.5oz
Bagel 140 cals (45g) 310 cals
Bread white (thick slice) 96 cals (1 slice 40g) 240 cals
Bread wholemeal (thick slice) 88 cals (1 slice 40g) 220 cals
Noodles (boiled) 175 cals (250g) 70 cals
Pasta (normal boiled) 330 cals (300g) 110 cals
Porridge oats (with water 193 cals (350g) 55 cals
Potatoes (boiled) 210 cals (300g) 70 cals
Rice (white boiled) 420 cals (300g) 140 cals
Meats and Fish Portion Size Per 100g 3.5oz
Bacon average fried 250 cals (2 rashers) 500 cals
Beef (roast) 300 cals (107g) 280 cals
Chicken 220 cals (110g) 200 cals
Ham 6 cals (2.5g) 240 cals
Lamb (roast) 300 cals (100g) 300 cals
Lunch meat 300 cals (75g) 400 cals
Prawns 180 cals (180g) 100 cals
Pork 320 cals (110g) 290 cals
Salmon fresh 220 cals (122g) 180 cals
Sausage pork fried 250 cals (78g) 320 cals
Trout fresh 200 cals (167g) 120 cals
Turkey 200 cals (125g) 160 cals
Fruits and Vegtables Portion Size Per 100g 3.5oz
Apple 44 cals (100g) 44 cals
Banana 107 cals (165g) 65 cals
Broccoli 27 cals (84g) 32 cals
Cucumber 3 calories (30g) 10 calories
Grapes 55 calories (89g) 62 cals
Lettuce 4 cals (27g) 15 cals
Peas 210 cals (142g) 148 cals
Spinach 8 cals (100g) 8 cals
Strawberries 10 cals (33g) 30 cals

Food Items

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