Calorie Counter

Use this calorie counter to find out what your calorie intake is and how it compares to the ideal intake.

Name: Date: 30/07/2010
Age (years): Height (meters): Weight (kg):    
Gender: Male          
  Female          
  Breastfeeding: 0 to 6 mths 7 to 12 mths    
  Pregnant: 1st Trimester 2nd Trimester 3rd Trimester
What type of activity do you get?
 Sedentry  Low Activity  Active  Highly Active

As with sedentary individuals, active individuals expend energy through eating and performing the tasks of everyday living. In addition, individuals weighing 70kg undertake physical activity which is equivalent to walking 11.8 kilometres per day, at a rate of 4.8 - 6.4 kilometres per hour, or roughly two hours of brisk walking. The physical activity requirement for active individuals weighing only 44kg increases to 16.0 kilometres per day, while for those weighing 120kg, the requirement decreases to 8.6 kilometres per day. For examples of other activities which would be equivalent to walking this distance see our energy expenditure tool.

Using the menu below, enter the amount of food you eat in a typical day. When you are done, click Evaluate.

Drinks Sweets, Snacks and Desserts Legumes, Seeds and Nuts Oils and Fats Spreads, Sauces and Condiments
Fruit and Vegetables Fish, Poultry and Meat Grain, Bread and Cereal Cheese and Yoghurts Fast Food

Drinks

Food Size/Serve Calories  Servings/Day

Alcoholic beverages
Beer (Light) 1 can (375ml) 109 
Beer (Regular) 12 fluid ounces 153 
Gin, rum, vodka, whiskey (86 proof) 30ml 71 
Gin, rum, vodka, whiskey (90 proof) 30ml 74 
Gin, rum, vodka, wiskey (80 proof) 30ml 66 
Tequila 31.1g 34 
Wine (Dessert - dry) 100ml 100 
Wine (Dessert - sweet) 100ml 152 
Wine (red) 100ml 85 
Wine (white) 100ml 82 

Carbonated beverages
Cola 1 can (375ml) 145 
Diet beverages with caffeine 1 can (375ml) 7 
Diet beverages without caffeine 1 can (375ml) 0 
Ginger ale 1 can (375ml) 131 
Lemon lime 1 can (375ml) 155 
Lemonade 1 can (375ml) 155 
Red Bull 1 can (250ml) 110 
Root beer 1 cup (250ml) 94 
Tonic water 1 cup (250ml) 80 

Dairy based beverages
Chocolate malt beverage powder teaspoons 82 
Condensed milk (sweetened) 1 cup (306g) 982 
Milk (Chocolate - full cream) 1 cup (245g) 208 
Milk (Chocolate, low fat) 1 cup (245g) 158 
Milk (Coconut, canned, reduced fat) 1 cup (245g) 170 
Milk (Coconut, canned, regular fat) 1 cup (245g) 378 
Milk (Cow, full cream) 1 cup (245g) 223 
Milk (Cow, low fat) 1 cup 137 
Milk (Cow, reduced fat - 2% fat) 1 cup (245g) 122 
Milk (Cow, regular) 1 cup (245g) 146 
Milk (Cow, skim or no fat) 1 cup (245g) 83 
Milk (Goat) 1 cup (245g) 121 
Milk (Rice) 1 cup (245g) 115 
Milk (Sheep) 1 cup (245g) 263 
Milk (Soy) 1 cup (245g) 148 
Milk (Soy, low fat) 1 cup (245g) 94 
Milk shake (chocolate thickshake) 1 cup (250ml) 285 
Milk shake (vanilla thickshake) 1 cup (250ml) 270 
Smoothies (Fruit) 1 cup (245g) 158 

Hot beverages and water
Cappuccino with regular milk 1 cup (248g) 110 
Cocoa powder (unsweetened) 3ts (28.5g) 12 
Coffee (ground - black, unsweetened) 1 cup (250ml) 2 
Coffee (instant - black, unsweetened) 1 cup (250ml) 4 
Mocha (regular milk) 1 cup (248g) 370 
Serve of full fat milk (eg for tea) 15ml 12 
Serve of skim milk (eg for tea) 15ml 5 
Serve of sugar (eg for tea) 5g (1 tsp) 20 
Tea 1 cup (248g) 2 
Water 1 cup (237g) 0 

Juice
Apple 1 cup (248g) 114 
Apricot 1 cup (248g) 140 
Carrot 1 cup (248g) 94 
Grape 1 cup (248g) 152 
Grapefruit (sweetened) 1 cup (248g) 115 
Grapefruit (unsweetened) 1 cup (248g) 96 
Lemon 1 cup (248g) 51 
Lime 1 cup (248g) 52 
Orange 1 cup (248g) 112 
Pineapple 1 cup (248g) 133 
Prune 1 cup (248g) 182 
Tomato 1 cup (248g) 41 
Total calories for any other foods not listed above:  

Sweets, Snacks and Desserts

Food Size/Serve Calories  Servings/Day

Biscuits
Biscuits (Brownies) 1 large biscuit (50g) 203 
Biscuits (Choc chip cookies) 1 small cookie (10g) 47 
Biscuits (choc coated - 50% biscuit, 50% choc) 2 medium biscuits (50g) 247 
Biscuits (Gluten free) 2 medium biscuits (50g) 247 
Biscuits (Jam filled) 2 medium biscuits (50g) 213 
Biscuits (Oatmeal, fat free) 1 small biscuit (10g) 33 
Biscuits (Plain /buttermilk) 2 medium biscuits (50g) 177 
Biscuits (Shortbread) 1 small cookie (10g) 50 
Shortcake biscuits 46g 240 
Wafers (Vanilla, low fat) 2 wafers (10g) 45 

Chocolate and sweets
Chewing gum (regular) 1 serve (25g) 93 
Chocolate (coated peanuts) 10 pieces (40g) 208 
Chocolate (coated sultanas) 10 pieces (10g) 39 
Chocolate (Dairy Milk) 1 chocolate bar (50g) 269 
Chocolate (Dark) 1 chocolate bar (50g) 280 
Chocolate (Fudge) 1 piece (17g) 70 
Chocolate (Kit Kat bar) 1 bar (40g) 218 
Chocolate (M&Ms) 10 pieces (7g) 34 
Chocolate (Milky Way) 1 small bar (18g) 81 
Chocolate (Organic dark) 28g 153 
Chocolate (semi-sweetened, cooking) 1 cup (168g) 805 
Chocolate (syrup) 1 tBs 52 
Chocolate (White) 1 cup (170g) 916 
Liquorice 1 serve (25g) 67 
Liquorice Allsorts 1 serve (25g) 84 
Mars bar 1 chocolate bar (50g) 205 
Marshmallow 1 serve (25g) 82 
Museli Bar (choc coated) 1 museli bar (25g) 107 
Museli Bar (plain or with dried fruit) 1 museli bar (25g) 94 
Museli Bar (yoghurt coated) 1 museli bar (25g) 99 
Sherbet 1 serve (25g) 89 
Sweets (Caramel) 1 sweet (10g) 39 
Sweets (Hard boiled) 1 sweet (6g) 24 
Sweets (Jelly beans) 10 Jelly Beans (28g) 106 
Sweets (Jelly) 10 sweets (22g) 87 

Cold/frozen desserts and snacks
Chocolate yoghurt 1 container (160ml) 108 
Custard (dairy, vanilla) 100g 94 
Frozen yoghurt 1/2 cup (72g) 115 
Ice Cream (chocolate) 1/2 cup (66g) 143 
Ice Cream (Cone, soft serve) 1 ice cream cone (103g) 164 
Ice Cream (Vanilla, low fat) 1/2 cup (66g) 109 
Ice Fruit Pop 1 bar (59g) 47 
Ice sorbet 1/2 cup 100 

Savoury snacks
Chips (Corn twists, cheese) 1 small packet (50g) 281 
Chips (Corn, plain) 1 small packet (50g) 258 
Chips (Potato, salted, plain) 1 small packet (50g) 272 
Chips (Potato, sour cream flavour) 1 small packet (50g) 265 
Crackers (Cheese) 10 crackers (10g) 50 
Crackers (Saltines) 4 crackers (12g) 51 
Crackers (Whole wheat) 4 crackers (16g) 71 
Pop corn (air popped) 1 cup (8g) 31 
Popcorn (Oil popped) 1 cup (11g) 64 
Pretzels 1 small packet (50g) 189 

Sweet pastries, cakes and desserts
Bun (fruit, iced, finger bun) 1 bun (150g) 443 
Cake (Cheese) 1 small slice (100g) 321 
Cake (chocolate, no icing) 1 piece (100g) 371 
Cake (fruit) 1 piece (100g) 323 
Cake (sponge) 1 piece (100g) 297 
Chocolate Crackle 1 chocolate crackle (100g) 507 
Croissant (butter) 1 croissant (50g) 203 
Croissant (chocolate filled) 1 croissant (100g) 405 
Crumpet (toasted) 1 crumpet (150g) 300 
Danish (cheese) 1 small danish (50g) 187 
Danish (fruit) 1 small danish (50g) 185 
Doughnut (Cinnamon) 1 doughnut (100g) 381 
Doughnut (glazed) 1 doughnut (60g) 239 
Doughnut (iced) 1 doughnut (100g) 355 
Doughnut (Krispy Kreme style) 1 doughnut (100g) 423 
Doughnut (plain) 1 doughnut (50g) 209 
Eclairs (filled with choc glaze) 1 eclair (100g) 262 
Muffin (Blueberry) 1 small muffin (50g) 196 
Muffin (wheat) 1 small muffin (50g) 156 
Pastry (Filo, raw) 100g 316 
Pastry (puff, raw) 100g 331 
Pastry (short crust, raw) 100g 398 
Pavlova (topped with fruit and cream) 1 small slice (100g) 285 
Pie (apple) 1 small slice (100g) 265 
Pie (lemon meringue) 1 small slice (100g) 224 
Pie (Pecan) 1 small slice (100g) 412 
Pudding (chocolate) 1 small slice (100g) 142 
Pudding (Vanilla) 1 small slice (100g) 130 
Scone (plain, white) 1 scone (100g) 305 
Slice (caramel) 1 small slice (100g) 470 
Slice (lemon & custard) 1 small slice (100g) 344 
Trifle 1 serve (100g) 159 
Waffles 3 waffles (100g) 312 
Total calories for any other foods not listed above:  

Legumes, Seeds and Nuts

Food Size/Serve Calories  Servings/Day

Legumes
Beans (baked, canned) 1 cup (254g) 239 
Beans (black, boiled without salt) 1 cup (172g) 227 
Beans (Lima, boiled without salt) 1 cup (188) 216 
Beans (Navy, boiled without salt) 1 cup (182g) 255 
Beans (Pinto, boiled without salt) 1 cup (171g) 245 
Beans (Red kidney, boiled without salt) 1 cup (177g) 209 
Beans (Soy, green, boiled without salt) 1 cup (180g) 354 
Beans (Soy, mature, boiled without salt) 1 cup (172g) 298 
Beans (white, canned, not drained) 1 cup (194g) 227 
Chickpeas (boiled without salt) 1 cup (164g) 269 
Chickpeas (canned) 1 cup (250g) 286 
Lentils (boiled without salt) 1 cup (198g) 230 
Miso (soybean paste) 1 serve (25g) 175 
Peas (Black Eye, boiled without salt) 1 cup (170g) 224 
Soy burger (tofu pattie) 1 small pattie (100g) 217 
Soy protein 1 serve (100g) 382 
Soybean chees curd 50g 76 
Tofu (firm) 1 serve (100g) 70 
Tofu (soft) 1 serve (100g) 61 
Vegetable patties (falafel) 1 small pattie (100g) 195 

Nuts
Almonds (unblanched) 1 serve (30g) 172 
Brazil nuts (unblanched) 1 serve (30g) 196 
Cashews (roasted, with salt) 1 serve (30g) 165 
Chestnuts (roasted) 1 serve (30g) 73 
Hazelnuts 1 serve (30g) 187 
Macadamias (roasted) 1 serve (30g) 214 
Peanuts (roasted, with salt) 1 serve (30g) 177 
Pecans 1 serve (30g) 206 
Pine nuts (dried) 1 serve (30g) 206 
Pistachios (roasted with salt) 1 serve (30g) 169 
Walnuts 1 serve (30g) 195 

Seeds
Linseed or flaxseed 1 serve (30g) 152 
Poppy 1 serve (30g) 162 
Pumpkin 1 serve (30g) 156 
Sesame 1 serve (30g) 178 
Sunflower 1 serve (30g) 174 
Total calories for any other foods not listed above:  

Oils and Fats

Food Size/Serve Calories  Servings/Day
Butter (salted) 1tBs (14g) 102 
Butter (unsalted) 1tBs (14g) 102 
Ghee (clarified butter) 1tBs (14g) 124 
Lard 1tBs (14g) 124 
Margarine (cooking) 1tBs (14g) 100 
Margarine (regular, 80% fat) 1tBs (14g) 101 
Margarine (vegetable oil spread, 60% fat) 1 ts (5g) 26 
Oil (canola) 1tBs (14g) 124 
Oil (cod liver) 1tBs (14g) 124 
Oil (Kopha) 1tBs (14g) 124 
Oil (monounsaturated) 1tBs (14g) 124 
Oil (olive) 1tBs (14g) 119 
Oil (palm) 1tBs (14g) 124 
Oil (peanut) 1tBs (14g) 119 
Oil (polyunsaturated vegetable) 1tBs (14g) 124 
Oil (sesame) 1tBs (14g) 120 
Oil (sunflower) 1tBs (14g) 120 
Total calories for any other foods not listed above:  

Fruits and Vegetables

Food Size/Serve Calories  Servings/Day

Fruit
Apple (with skin) 1 apple 72 
Apple (without skin) 1 cup 53 
Apricot 1 apricot 17 
Apricot (dried) 10 halves 84 
Banana 1 cup 134 
Banana 1 banana 105 
Blackberries 1 cup 62 
Blueberries 1 cup (150g) 84 
Boysenbery 100g 47 
Cherries (canned) 1 cup 88 
Cherries (raw 10 cherries 43 
Coconut (desicated) 100g 412 
Coconut (fresh, mature) 100g 245 
Dates 5 dates 117 
Figs 2 figs 95 
Grapefruit (raw) 1 cup 96 
Grapes (green or red) 1 cup 110 
Honeydew melon 1 cup 61 
Kiwi fruit 1 medium 46 
Lemon (without peel) 1 lemon 17 
Lychees 100g 61 
Mandarin 1 mandarin 46 
Mango 1 cup 107 
Mango 1 mango 135 
Mulberry 100g 33 
Nectarine 1 nectarine 60 
Orange 1 orange 62 
Passionfruit 100g 71 
Paw paw 1 cup 55 
Peach 1 peach 38 
Peaches (canned with juice) 1 cup 109 
Peaches (canned with syrup) 1 cup 194 
Pear 1 pear 96 
Pears (canned with juice) 1 cup 124 
Pears (canned with syrup) 1 cup 197 
Pineapple (canned with juice) 1 cup 149 
Pineapple (canned with syrup) 1 cup 198 
Pineapple (raw) 1 cup 78 
Plums 1 plum 30 
Plums (canned with juice) 1 cup 146 
Plums (canned with syrup) 1 cup 230 
Prunes 5 prunes 101 
Raisins 25g packet 42 
Raspberries 1 cup 64 
Rockmelon 1 cup 54 
Strawberries 1 cup 53 
Watermelon 1 cup 46 

Vegetable
Alfalfa 1 cup 8 
Artichokes (boiled without salt) 1 cup 89 
Asparagus (boiled without salt) 4 spears 13 
Asparagus (canned) 4 spears 14 
Avocado 1 ounce 47 
Bean sprouts (raw) 100g 20 
Beans (green, snap, boiled without salt) 1 cup 44 
Beetroot (boiled) 1 cup 75 
Beetroot (canned) 1 cup 53 
Brocolli (boiled without salt) 1 cup 55 
Brussel Sprouts (boiled without salt) 1 cup 56 
Cabbage (boiled without salt) 1 cup 35 
Cabbage (Chinese, boiled without salt) 1 cup 20 
Cabbage (raw) 1 cup 18 
Capsicum (green) 1 cup 30 
Capsicum (red) 1 cup 38 
Carrots (boiled without salt) 1 cup 55 
Carrots (canned, boiled without salt) 1 cup 37 
Carrots (frozen, boiled without salt) 1 cup 54 
Carrots (raw) 1 cup 30 
Cauliflower (boiled without salt) 1 cup 29 
Cauliflower (frozen, boiled without salt) 1 cup 34 
Cauliflower (raw) 1 cup 25 
Celery (raw) 1 cup 19 
Corn (canned, cream style) 1 cup 184 
Corn (canned, kernals) 1 cup 166 
Corn (frozen, kernals) 1 cup 133 
Corn (sweet, yellow) 1 cob 83 
Cucumber 1 cup 16 
Eggplant (boiled without salt) 1 cup 35 
Garlic 1 clove 4 
Leeks 1 cup 32 
Lettuce 1 cup 10 
Mushrooms (boiled without salt) 1 cup 44 
Okra (boiled without salt) 1 cup 52 
Olives 5 large olives 25 
Onions 1 onion 44 
Peas (frozen) 1 cup 83 
Peppers (chilli) 1 pepper 18 
Potato (raw) 100g 61 
Pumpkin (boiled without salt) 1 cup 49 
Red leaf lettuce 100g 16 
Shallots 1 tablespoon 7 
Spinach (boiled without salt) 1 cup 41 
Spinach (raw) 1 cup 7 
Squash (boiled without salt) 1 cup 36 
Sweet potato (baked in skin, no salt) 1 potato 131 
Sweet potato (boiled without skin and salt) 1 potato 119 
Sweet red peppers 100g 26 
Tomatoes (canned with juice) 1 cup 41 
Tomatoes (canned, pureed) 1 cup 95 
Tomatoes (raw) 1 tomato 22 
Tomatoes (raw) 1 cup 32 
Tomatoes (sundried, packed in oil, drained) 1 half 6 
Total calories for any other foods not listed above:  

Fish, Poultry and Meat

Food Size/Serve Calories  Servings/Day

Eggs and poultry
Chicken (breast meat, skinless, grilled) 100g 165 
Chicken (breast with skin, battered, fried) 100g 263 
Chicken (drumstick, skinless, grilled) 100g 173 
Chicken (drumstick, with skin, battered and fried) 100g 268 
Chicken (sandwich roll) 2 slices 62 
Chicken (sausage, grilled) 100g 352 
Chicken (skin only, baked) 100g 435 
Chicken (thigh skinless, grilled) 100g 210 
Chicken (thigh with skin, battered and fried) 100g 277 
Chicken (whole, roasted) 100g 152 
Chicken (wing with skin, battered and fried) 100g 325 
Chicken liver 100g 165 
Duck (whole, roasted) 100g 183 
Egg (chicken) 1 egg (50g) 72 
Egg (chicken, fried) 1 egg (50g) 90 
Egg (chicken, scrambled) 1 egg (50g) 102 
Egg white (chicken) 1 large 17 
Egg yolk (chicken) 1 large 53 
Quail (whole, roasted) 100g 197 
Turkey (dark meat) 100g 187 
Turkey (light meat) 100g 157 
Turkey (wing) 100g 254 

Fish
Abalone 100g 105 
Anchovies (canned with oil) 100g 182 
Barramundi (baked/grilled) 100g 121 
Battered, fried in Olive Oil 100g 196 
Caviar/Fish Roe 100g 92 
Clam (canned) 100g 148 
Clam (raw) 100g 74 
Cod (Pacific, dry heated) 100g 105 
Crab (Blue) 100g 102 
Crab meat (Alaskan) 100g 95 
Crab meat (canned in brine) 100g 119 
Crayfish 100g 72 
Crumbed, fried in Olive Oil 100g 196 
Cuttlefish 100g 79 
Flat fish (including flounder and sole) 100g 116 
Freshwater fish 100g 114 
Frozen crumberd fish portions (baked) 100g 229 
Frozen crumberd fish portions (fried) 100g 259 
Frozen fish fingers (baked) 100g 238 
Frozen fish fingers (fried) 100g 256 
Herring (kippered) 100g 217 
Lobster 100g 98 
Mackeral 100g 263 
Mussels (steamed or boiled) 100g 121 
Ocean Perch 100g 121 
Octopus 100g 82 
Oyster (baked or grilled) 100g 95 
Oyster (raw) 100g 72 
Prawn (baked or grilled) 100g 106 
Salmon (canned in brine) 100g 154 
Salmon (smoked) 100g 118 
Sardine (canned in oil) 100g 208 
Scallop (fried) 100g 156 
Scallop (raw) 100g 92 
Snapper (flesh, steamed) 100g 124 
Squid/Calamari (Fried) 100g 205 
Squid/Calamari (Raw) 100g 78 
Swordfish (dry heated) 100g 155 
Trout (rainbow) 100g 169 
Tuna (canned in oil) 100g 198 
Tuna (canned in water) 100g 116 
Tuna (raw) 100g 108 
Tuna (Yellow, grilled) 100g 140 
Tuna salad 1 cup (205g) 383 

Meat
Beef (corned beef, canned) 100g 251 
Beef (corned, baked) 100g 190 
Beef (Eye, lean, fat removed, grilled) 100g 169 
Beef (mince, hamburger, dry fried) 100g 216 
Beef (mince, premium, dry fried) 100g 188 
Beef (Rump, lean, grilled) 100g 177 
Beef (sausage, grilled) 100g 262 
Beef (Sirloin, lean, fat removed, broiled) 100g 178 
Beef (stirfry strips, lean, fried) 100g 154 
Beef (T bone, lean, grilled) 100g 145 
Beef (Topside, roast) 100g 162 
Beef and Pork sausage (cooked) 100g 396 
Beef liver (pan fried) 100g 175 
Kangaroo (loin fillet, grilled) 100g 135 
Lamb (chops, roasted, with 1/4 inch fat) 100g 346 
Lamb (foreshank) 100g 195 
Lamb (leg, with 1/4 inch fat, roasted) 100g 258 
Pork (bacon, middle rasher, grilled) 100g 321 
Pork (chops, with fat and bone, broiled) 100g 209 
Pork (crackling, baked) 100g 509 
Pork (ham) 100g 244 
Pork (ham, low fat) 100g 156 
Pork (leg, with fat, roasted) 100g 238 
Pork (ribs, with fat, roasted) 100g 371 
Pork (sausage, grilled) 100g 287 
Pork (spare ribs, grilled) 100g 231 
Pork (steak, lean, grilled) 100g 145 
Salami (beef or pork, dried, hard) 2 slices (20g) 77 
Salami (beef or pork, soft) 2 slices (57g) 191 
Sausage (black pudding) 100g 259 
Sausage (Frankfurt, boiled) 100g 209 
Sausage (White Pudding) 100g 371 
Veal (rib, roasted) 100g 228 
Total calories for any other foods not listed above:  

Grain, Bread and Cereal

Food Size/Serve Calories  Servings/Day

Bread and bread alternatives
Bagel (plain, calcium enriched, 4 inch) 1 Large Bagel (100g) 252 
Bread (banana) 1 slice (50g) 163 
Bread (corn) 1 slice (50g) 133 
Bread (Foccacia, plain) 1 foccacia (50g) 125 
Bread (french, vienna, sourdough) 1 slice (25g) 72 
Bread (gluten free) 1 slice (25g) 62 
Bread (gluten free, raisin) 1 slice (25g) 63 
Bread (Naan, Indian style) 1 piece (25g) 73 
Bread (Oatmeal) 1 slice (27g) 73 
Bread (pita) 1 pita (25g) 69 
Bread (pumpernickel) 1 slice (25g) 63 
Bread (Raisin) 1 slice (26g) 71 
Bread (Rye) 1 slice (25g) 65 
Bread (stuffing) 100g 177 
Bread (white) 1 slice (25g) 67 
Bread (Wholegrain) 1 slice (26g) 69 
Bread Crumbs (plain) 25g 93 
Bread rolls (dinner) 1 roll (25g) 78 
Bread rolls (hamburger/hotdog) 1 roll (50g) 140 
Bread rolls (hard breads) 1 roll (50g) 147 
Muffin (English, plain, calcium enriched) 1 Muffin (50g) 113 
Tortilla (corn) 1 piece (25g) 55 
Tortilla (wheat flour) 1 piece (25g) 78 

Cereal (manufactured)
All Bran (Wheat flakes) 1 serve (30g) 95 
All-Bran 1 serve (30g) 78 
Coco Pops 1 serve (30g) 110 
Corn Flakes 1 serve (30g) 115 
Fruit loops 1 serve (30g) 118 
Instant Porridge (cooked) 1 serve (177g) 120 
Mini wheats 1 serve (60g) 206 
Museli (toasted with nuts) 1 serve (30g) 128 
Museli (untoasted) 1 serve (30g) 110 
Rice Bubbles 1 serve (30g) 120 
Special K 1 serve (30g) 113 
Sultana Bran 1 serve (60g) 193 
Weetbix 1 serve (30g) 75 

Cereal (raw) and flour
Barley (Pearl, cooked) 1 cup (157g) 193 
Barley (Pearl, raw) 1 cup (200g) 704 
Brown rice (cooked) 1 cup (195g) 216 
Corn flour 1 tBs (8g) 31 
Corn meal (wholegrain) 1 cup (122g) 442 
Oat bran (raw) 1 cup (94g) 231 
Oats (Instant) 1 packet (177g) 120 
Rice (white, glutinous) 1/2 cup 342 
Rice (white, long grain, raw) 1 cup (185g) 692 
Rice (white, longrain, cooked) 1 cup (175g) 215 
Rice (wild, cooked) 1 cup (164g) 166 
Semolina (prepared with water) 100g 109 
Wheat flour (white) 1 cup (125g) 455 
Wheat flour (wholewheat) 1 cup (120g) 407 
Wheat germ 1 tBs (8g) 27 

Noodles and pasta
Corn pasta 100g 357 
Couscous (cooked) 1 cup (157g) 176 
Couscous (raw) 1 cup (173) 650 
Gnocchi (potato, boiled) 100g 115 
Macaroni (cooked, without salt) 1 cup (140g) 221 
Noodles (chowmein style, boiled) 1 cup (160g) 237 
Noodles (egg, boiled) 1 cup (160g) 221 
Noodles (rice, boiled without salt) 100g 87 
Spaghetti (cooked without salt) 1 cup (140g) 221 
Spaghetti (wholemeal, cooked) 1 cup (140g) 174 
Vermicelli 1 serve 338 
Total calories for any other foods not listed above:  

Cheese and Yoghurts

Food Size/Serve Calories  Servings/Day

Cheese
Blue Vein 1 serve (30g) 105 
Brie 1 serve (30g) 103 
Camembert 1 serve (30g) 90 
Cheddar 1 serve (30g) 120 
Cheddar (low fat) 1 serve (30g) 52 
Colby 1 serve (30g) 116 
Cottage (creamed) 1 cup (210g) 206 
Cottage (low fat 1%) 1 cup (226g) 163 
Cottage (low fat 2%) 1 cup (225g) 194 
Cream 1 tBs (15g) 50 
Cream (low fat) 1 tBs (15g) 16 
Edam 1 serve (30g) 105 
Feta 1 serve (30g) 79 
Goat's Milk 1 serve (30g) 80 
Gouda 1 serve (30g) 113 
Mozzarella 1 serve (30g) 89 
Parmesan (grated) 1 tBs (5g) 22 
Ricotta 1 cup (246g) 428 
Ricotta (low fat) 1 cup (246g) 339 
Soy 1 serve (30g) 109 
Swiss 1 serve (30g) 114 

Cream
Buttermilk 1 cup (245g) 98 
Cream (coconut) 100g 189 
Cream (sour, full fat) 1 tBs (15g) 29 
Cream (sour, light) 1 tBs (15g) 20 
Cream (thickened, full fat) 1 tBs (15g) 52 
Cream (thickened, low fat) 1 tBs (15g) 44 

Yoghurt
Fruit 1 serve (200g) 221 
Fruit (low fat) 1 serve (200g) 206 
Plain 1 container (200ml) 138 
Plain (skim) 1 container (200ml) 112 
Soy (low fat with fruit) 1 serve (200g) 154 
Soy (with fruit) 1 serve (200g) 138 
Total calories for any other foods not listed above:  

Spreads, Sauces and Condiments

Food Size/Serve Calories  Servings/Day
Chutney (fruit) 15g 27 
Dip (cucumber and yoghurt) 15g 10 
Dip (eggplant) 15g 21 
Dip (guacamole) 15g 26 
Dip (hummus) 15g 36 
Dressing (ceasar style) 15g 85 
Dressing (coleslaw) 15g 59 
Dressing (coleslaw, low fat) 15g 22 
Dressing (French) 15g 40 
Dressing (French, low fat) 15g 3 
Dressing (Italian) 15g 47 
Dressing (Italian, low fat) 15g 5 
Dressing (thousand island style) 15g 58 
Dressing (thousand island style, low fat) 15g 26 
Gravy (powdered, prepared with water) 15g 4 
Honey 15g 47 
Jam (apricot) 15g 37 
Jam (berry) 15g 39 
Lemon Butter 15g 46 
Marmalade 15g 38 
Mayonnaise (full fat) 15g 56 
Mayonnaise (low fat) 15g 22 
Pate (Chicken liver) 15g 41 
Peanut butter (crunchy, unsweetened) 15g 90 
Relish (corn) 15g 15 
Sauce (barbeque) 15g 27 
Sauce (bearnaise) 15g 58 
Sauce (cheese, with butter) 15g 30 
Sauce (chocolate) 15g 73 
Sauce (cream based) 15g 26 
Sauce (hollandaise) 15g 87 
Sauce (marinade) 15g 36 
Sauce (mint) 15g 19 
Sauce (mushroom) 15g 4 
Sauce (pasta, cream based) 15g 16 
Sauce (pasta, tomato based) 15g 8 
Sauce (pesto) 15g 57 
Sauce (soy) 15g 6 
Sauce (tabasco) 15g 2 
Sauce (tartare) 15g 36 
Sauce (tomato salsa) 15g 5 
Sauce (tomato) 15g 16 
Sauce (wasabi) 15g 45 
Sauce (white) 15g 21 
Spread (olive) 15g 42 
Sugar (brown) 1 ts (15g) 56 
Sugar (raw) 1 ts (15g) 57 
Sugar (white) 1 ts (15g) 57 
Syrup (golden) 15g 43 
Syrup (maple) 15g 34 
Vegemite 15g 27 
Total calories for any other foods not listed above:  

Fast Food

Food Size/Serve Calories  Servings/Day
Burger (Chicken with bacon & cheese) 1 burger (150g) 309 
Burger (Chicken, plain) 1 burger (150g) 303 
Burger (Fish with cheese) 1 burger (150g) 368 
Burger (Hamburger with cheese) 1 burger (150g) 333 
Burger (Hamburger with egg & bacon) 1 burger (150g) 337 
Burger (Hamburger, single patty) 1 burger (150g) 312 
Burger (vegetarian) 1 burger (150g) 201 
Chicken Chowmein 232g 200 
Chicken nuggets (baked) 100g 280 
Chicken nuggets (fried) 100g 292 
Chico roll (deep fried) 1 roll (100g) 233 
Curry Puff (deep fried) 1 curry puff (100g) 251 
Dim Sim (deep fried) 1 dim sim (100g) 232 
Donor Kebab (beef with salad) 1 kebab (100g) 189 
Donor Kebab (Chicken with salad) 1 kebab (100g) 170 
Dumpling (Chinese style with meat filling) 1 dumpling (100g) 178 
Dumpling (Chinese style with seafood filling) 1 dumpling (100g) 138 
French fries Medium serve (134g) 427 
Hotdog (plain) 1 hotdog (98g) 242 
Lasagne (frozen, beef) 1 serve (100g) 144 
Muffin (with egg, cheese & bacon) 1 muffin (100g) 277 
Muffin (with sausage, egg, cheese) 1 muffin (100g) 284 
Nachos (beef/beans, cheese, avocado) 100g 224 
Nachos (cheese, avocado) 100g 279 
Nachos (with cheese) 6-8 nachos (113g) 346 
Pad Thai 171g 220 
Pastie (meat and vege) 1 pastie (100g) 263 
Pastry (spinach and cheese) 1 pastry (100g) 290 
Pie (chicken) 1 small pie (100g) 280 
Pie (meat with potato topping) 1 small pie (100g) 222 
Pie (meat) 1 small pie (100g) 215 
Pizza (Hawaian topping, thick base) 1 slice (100g) 256 
Pizza (Hawaian topping, thin base) 1 slice (100g) 239 
Pizza (supreme topping, thick base) 1 slice (100g) 253 
Pizza (supreme topping, thin base) 1 slice (100g) 247 
Pizza (vegetable topping, thick base) 1 slice (100g) 256 
Pizza (vegetable topping, thin base) 1 slice (100g) 252 
Quiche (ham and cheese) 1 small slice (100g) 304 
Rice (Chinese style, fried with egg & seafood) 1 serve (130g) 204 
Rice (Chinese style, fried with egg) 1 serve (119g) 110 
Roll (white, chicken breast, salad) 1 Roll (125g) 166 
Roll (white, crumbed chicken, salad, cheese) 1 roll (128g) 192 
Roll (white, ham, salad) 1 roll (122g) 147 
Roll (white, salad) 1 roll (128g) 149 
Roll (white, tuna, salad, cheese) 1 roll (127g) 180 
Sandwich (club style) 246g 558 
Sandwich (white, bacon & egg, margarine, toasted) 1 sandwich (100g) 362 
Sandwich (white, cheese & tomato toasted, margarine) 1 sandwich (100g) 222 
Sandwich (white, ham & cheese toasted, margarine) 1 sandwich (100g) 290 
Sandwich (white, peanut butter, margarine) 1 sandwich (100g) 355 
Sandwich (white, salad, margarine) 1 sandwich (100g) 154 
Sandwich (white, vegemite, margarine) 1 sandwich (100g) 293 
Sandwich (wholemeal, cheese & tomato toasted, margarine) 1 sandwich (100g) 256 
Sandwich (wholemeal, ham, cheese & tomato toasted, margarine) 1 sandwich (100g) 206 
Sausage roll 1 small sausage roll (100g) 294 
Seafood stick (battered, fried) 100g 256 
Soup (chicken laksa) 100g 95 
Soup (homemade, lentils & vegetables) 100g 27 
Soup (homemade, pumpkin) 100g 49 
Soup (instant, packet, various flavours, mixed with water) 100g 22 
Soup (tomato, canned, mixed with water) 100g 27 
Spring roll (deep fried, take away style) 100g 233 
Sub sandwich (with meat toppings) 1 roll (6 inch) 456 
Sushi (California roll) 1 roll (100g) 127 
Sushi (meat roll) 1 roll (100g) 127 
Taco 1 small (171g) 371 
Two Minute Noodles 85g 371 
Vine leaves (stuffed) 100g 177 
Total calories for any other foods not listed above:  

References
  1. Health Canada, Nutrient value of some common foods. 2008. [cited 2009, November 11], available from: www.healthcanada.gc.ca/cnf
  2. AusNut. Nutrient Database. 2007. [cited 2009, November 11]. Available from: http://www.foodstandards.gov.au/monitoringandsurveillance/foodcompositionprogram/ausnut2007/
  3. United States Department of Agriculture. National Nutrient Database for Standard Reference, Release 21. 2008. [cited 2009, November 11]. Available from: http://www.nal.usda.gov/fnic/foodcomp/Data/SR21/nutrlist/sr21w303.pdf
  4. Panel on Macronutrients & Standing Committee for the Scientific Evaluation of Dietary Reference Intakes. Physical Activity. Chapter 12. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids (Macronutrients), National Academy of Sciences. 2005. [cited 2009, June 6], Available from http://www.nap.edu/catalog/10490.html
  5. Panel on Macronutrients & Standing Committee for the Scientific Evaluation of Dietary Reference Intakes. Physical Activity. Chapter 12. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids (Macronutrients), National Academy of Sciences. 2005. [cited 2009, June 6], Available from http://www.nap.edu/catalog/10490.html
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