Calorie counter

Here is a brief guide to some of the most frequently used food items.

Lower calorie carbs

Basmati rice

40g serving (dry weight)

141 cals

Couscous

40g serving (dry weight)

150 cals

New potatoes

180g, 4 medium new potatoes

135 cals

Pitta bread

1 pitta

161 cals

Oatcake

2 oatcakes

94 cals

Quinoa

40g serving (dry weight)

147 cals

 

Meat, fish and eggs

Egg

1 large egg

89 cals

Egg white

1 egg white

18 cals

Chicken

1 chicken breast, skin off (approximately
170g)

175 cals

Salmon

1 avg salmon fillet, skin off (approximately
120g)

213 cals

Fish fingers

3 fish fingers

175 cals

Lean minced beef

100g serving

183 cals

Pork chop

1 pork chop (approximately 170g)

437 cals

Lamb chop

1 lamb chop (approximately 100g)

277 cals

Cod

1 cod fillet (130g)

127 cals

Prawns

1 portion (75g)

60 cals

 

Vegetables and salad

Lettuce

¼ iceberg lettuce

14 cals

Cucumber

100g (2 inches, 5cm)

10 cals

Tomato

2 medium tomatoes

44 cals

Broccoli

100g serving

33 cals

Savoy Cabbage

100g serving, ¼ cabbage

27 cals

Onion

1 med onion, 180g

55 cals

Red pepper

1 med pepper, 100g

32 cals

Green pepper

1 med pepper, 100g

15 cals

Mushrooms

1 normal serving (100g)

13 cals

Leeks

1 normal serving (100g)

23 cals

Pak choi

1 normal serving (100g)

11 cals

Kale

1 normal serving (50g)

16 cals

Spinach

1 normal serving (50g)

14 cals

Peas

1 normal serving (80g)

54 cals

Courgette

1 med courgette (150g)

33 cals

Green beans

1 normal serving (100g)

35 cals

 

Other

Baked beans

1 can (415g)

328 cals

Tinned tomatoes

1 can (400g)

84 cals