Food Calorie Table
Milk & Milk Products
| |||
Calories
|
Quantity
|
Type
| |
150
|
1 cup
|
Full-fat milk
| |
102
|
1 cup
|
Low fat milk (1%)
| |
157
|
1 cup
|
Cow's milk
| |
264
|
1 cup
|
Goat milk
| |
123
|
28 g
|
Sweetened Condensed Milk "cans"
| |
635
|
Half a cup
|
Full cream milk powder
| |
435
|
Half a cup
|
Skim milk powder
| |
208
|
1 cup
|
Full-fat chocolate milk
| |
244
|
1 cup
|
Strawberry Milk
| |
114
|
Slice, 28 gm
|
Cheddar cheese slices
| |
75
|
28 g
|
Feta cheese
| |
110
|
25 g
|
Finuta cheese
| |
101
|
28 g
|
Gouda cheese
| |
80
|
28 g
|
Mozzarella cheese
| |
80
|
28 g
|
Kraft Cheese "cups"
| |
98
|
28 g
|
Edam cheese
| |
104
|
28 g
|
Blue cheese
| |
116
|
28 g
|
Harafati cheese
| |
128
|
28 g
|
Mascarpone cheese
| |
216
|
Half a cup
|
Ricotta cheese "whole milk"
| |
171
|
Half a cup
|
Ricotta cheese, partly skim milk
| |
130
|
28 g
|
Parmesan cheese
| |
86
|
28 g
|
Camembert cheese
| |
99
|
100 g
|
Cottage cheese
| |
289
|
100 g
|
Akkawi cheese
| |
404
|
100 g
|
Kashkaval cheese
| |
363
|
100 g
|
Halloumi cheese
| |
52
|
1 spoon
|
Cream focused
| |
37
|
1 spoon
|
Cream Medium
| |
141
|
1 spoon
|
Rob "yogurt" full-fat
| |
114
|
1 spoon
|
Rob "yogurt" skim
| |
105
|
155 g
|
Brick
| |
99
|
1 cup
|
Clabber
| |
135
|
Half a cup
|
Vanilla ice cream 10% fat
| |
Ice Cream
| |||
240
|
1 ball
|
Vanilla
| |
280
|
1 ball
|
Cocoa
| |
220
|
1 ball
|
Strawberries
| |
Drinks & Juices
| ||
Calories
|
Quantity
|
Type
|
60
|
Half a cup
|
Apple juice
|
72
|
Half a cup
|
Apricot juice, canned
|
78
|
Half a cup
|
Grape juice, canned
|
3
|
Spoon to eat
|
Lemon juice canned
|
59
|
Half a cup
|
Fresh orange juice
|
52
|
Half a cup
|
Canned orange juice
|
58
|
Half a cup
|
Grapefruit juice, canned local
|
47
|
Half a cup
|
Grapefruit juice, unsweetened
|
67
|
Half a cup
|
Canned peach juice
|
75
|
Half a cup
|
Canned pear juice
|
70
|
Half a cup
|
Canned pineapple juice
|
21
|
Half a cup
|
Canned tomato juice
|
49
|
Half a cup
|
Canned juice Islands
|
175
|
One cup
|
Guava juice
|
110
|
One cup
|
Mango juice
|
165
|
One cup
|
Vimto juice
|
Hot Drinks
| ||||||
5
|
Teaspoon
|
Nescafe coffee without sugar
| ||||
5
|
Teaspoon
|
Instant coffee without caffeine
| ||||
1
|
One cup
|
Tea without sugar
| ||||
5
|
One cup
|
American coffee
| ||||
Soft Drinks
| ||||||
100
|
240 ml cup
|
Pepsi-Cola
| ||||
0.00
|
240 ml cup
|
Diet Pepsi-Cola
| ||||
90
|
240 ml cup
|
Seven Up
| ||||
96
|
240 ml cup
|
Sprite
| ||||
119
|
240 ml cup
|
Fanta
| ||||
97
|
240 ml cup
|
Coca-Cola
| ||||
1.00
|
240 ml cup
|
Diet Coca-Cola
| ||||
126
|
240 ml cup
|
Cream soda
| ||||
107
|
240 ml cup
|
Drink grape gas
| ||||
Luncheon and Sausage Meat
| ||
Calories
|
Quantity
|
Type
|
142
|
Approx. 42 g
|
Beef
|
40
|
28 g
|
Pastrami - turkey
|
141
|
28 g
|
Pepperoni beef
|
56
|
28 g
|
Salami - turkey
|
72
|
28 g
|
Salami - beef
|
47
|
28 g
|
Mortadella - beef
|
Bologna sausage
| ||
57
|
28 g
|
Turkey
|
88
|
28 g
|
Beef
|
Frankfurter
| ||
102
|
42 g
|
Turkey
|
116
|
42 g
|
Chicken meat
|
Eggs
| ||
Calories
|
Quantity
|
Type
|
17
|
One, big
|
Egg whites, (fresh or iced)
|
59
|
One, big
|
Fresh egg yolk
|
79
|
One, big
|
Full cook boiled eggs
|
91
|
One, big
|
Fried eggs
|
92
|
One, big
|
Omelet
|
252
|
113 g
|
Omelet with cheese and vegetables
|
130
|
One, big
|
Duck eggs
|
267
|
One, big
|
Goose eggs
|
135
|
One, big
|
Turkey eggs
|
14
|
One, big
|
Quail eggs
|
Nuts & Legumes
| ||
Calories
|
Quantity
|
Type
|
380
|
Half a cup, 60 g
|
Nuts
|
209
|
Quarter a cup
|
Almonds, dry
|
160
|
28 g
|
Cashew, roasted, dry
|
165
|
28 g
|
Cashew, roasted, oily
|
170
|
28 g
|
Nuts, roasted, dry
|
176
|
28 g
|
Hazelnut, roasted, oily
|
215
|
Half a cup
|
Lentils, whole, green
|
210
|
One cup
|
Lentils, cooked
|
Oils & Fats
| ||
Calories
|
Quantity
|
Type
|
105
|
1 Tablespoon
|
Margarine
|
120
|
1 Tablespoon
|
Olive oil
|
120
|
1 Tablespoon
|
Sunflower oil
|
114
|
1 Tablespoon
|
Sheep fat
|
126
|
1 Tablespoon
|
Vegetable oil
|
125
|
1 Tablespoon
|
Beef fat
|
36
|
1 Tablespoon
|
Butter
|
120
|
1 Tablespoon
|
Corn oil
|
Fresh Fruits
| ||
Calories
|
Quantity
|
Type
|
81
|
Medium, 140 g
|
Apples
|
17
|
Medium, 30 g
|
Apricot
|
105
|
Medium, 100 g
|
Banana
|
37
|
One, 40 g
|
Fig
|
38
|
Half
|
Grapefruit
|
49
|
10 beads
|
Cherries
|
162
|
Half
|
Avocado
|
53
|
Half a cup
|
Grapes
|
45
|
One, 85 g
|
Guava
|
46
|
One, 76 g
|
Kiwi
|
68
|
Half, 85 g
|
Mango
|
62
|
One, 110 g
|
Orange
|
117
|
Medium
|
Papaya
|
37
|
One, 85 g
|
Peach
|
98
|
Medium, 170 g
|
Pear
|
42
|
Slice, 82 g
|
Pineapple
|
36
|
One, 60 g
|
Plum
|
110
|
Medium, 150 g
|
Pomegranate
|
67
|
Medium, 142 g
|
Nectarine
|
26
|
Piece, 100 g
|
Watermelon
|
33
|
Piece, 100 g
|
Melon
|
23
|
Half a cup
|
Strawberries
|
37
|
One, 85 g
|
Tangerine
|
122
|
One cup
|
Blueberry
|
150
|
10 beads
|
Rutab/ripe dates
|
49
|
100 g
|
Loquat
|
52
|
100 g
|
Plum
|
17
|
One, 60 g
|
Lemon
|
53
|
Fruit size
|
Sweet Lemon
|
117
|
One cup
|
Black berry
|
9
|
30 beads
|
Nabq (rhamnus)
|
60
|
Medium
|
Quince
|
82
|
Half a cup
|
Tamarind
|
Canned Fruits
| ||
Calories
|
Quantity
|
Type
|
111
|
Half a cup
|
Canned apricots (with sugar syrup)
|
94
|
Half a cup
|
Fruit salad (with sugar syrup)
|
107
|
Half a cup
|
Canned cherry (with thick sugar syrup)
|
95
|
Half a cup
|
Canned peaches (with sugar syrup)
|
94
|
Half a cup
|
Canned pear with (with sugar syrup)
|
100
|
Half a cup
|
Canned pineapple (with sugar syrup)
|
Dried Fruits
| ||
Calories
|
Quantity
|
Type
|
26
|
One
|
Dried dates
|
288
|
100 g
|
Dried figs
|
109
|
Half a cup
|
Raisins
|
113
|
Half a cup
|
Dried plum
|
169
|
Half a cup
|
Dried Apricots
|
Spices
| ||
Calories
|
Quantity
|
Type
|
7
|
1 teaspoon
|
Cardamom
|
13
|
3 teaspoons
|
Dried hot red pepper
|
7
|
1 teaspoon
|
Cinnamon
|
6
|
1 teaspoon
|
Cloves
|
6
|
1 teaspoon
|
Latency
|
1
|
1 teaspoon
|
Ginger "powder"
|
20
|
One, medium
|
Ginger root
|
9
|
1 teaspoon
|
Nutmeg "powder"
|
8
|
1 teaspoon
|
Black pepper
|
Red Meat
| ||
Calories
|
Quantity
|
Type
|
220
|
63 g
|
Lamb shoulder, cooked with fat
|
135
|
48 g
|
Lamb shoulder, cooked without fat
|
205
|
85 g
|
Lamb thigh, roasted with fat
|
140
|
73 g
|
Lamb thigh, roasted without fat
|
200
|
85 g
|
Lamb rib, grilled without fat
|
307
|
85 g
|
Lamb rib, grilled with fat
|
189
|
85 g
|
Beef, chest, cooked
|
183
|
85 g
|
Beef shoulder, without fat
|
245
|
85 g
|
Beef, minced and cooked
|
317
|
85 g
|
Shawarma, only meat
|
174
|
85 g
|
Beef steak without fat
|
133
|
85 g
|
Tekkah
|
226
|
85 g
|
Kebab
|
281
|
85 g
|
Kubba, stuffed
|
182
|
85 g
|
Slices without fat
|
148
|
85 g
|
Cow heart, cooked
|
122
|
85 g
|
Cow kidney, cooked
|
241
|
85 g
|
Cow tongue, cooked
|
Vegetables
| ||
Calories
|
Quantity
|
Type
|
31
|
Medium, 60 g
|
Carrot
|
35
|
Half a cup
|
Carrot, cooked
|
15
|
Half a cup
|
Cauliflower, cooked
|
12
|
Half a cup
|
Cauliflower, uncooked
|
7
|
Half a cup
|
Cucumbers, chopped
|
100
|
Half a cup
|
Fried eggplant
|
13
|
Half a cup
|
Eggplant, cooked
|
20
|
Half a cup
|
Green beans, cooked
|
25
|
Half a cup
|
Green beans, canned
|
16
|
Half a cup
|
Cabbage, cooked
|
8
|
Half a cup
|
Cabbage, uncooked
|
10
|
Half a cup
|
Celery
|
77
|
One, medium
|
Corn
|
9
|
Half a cup
|
Mushrooms, fresh
|
19
|
Half a cup
|
Mushroom, canned
|
4
|
Half a cup
|
Lettuce
|
54
|
Half a cup
|
Mixed vegetables (a variety of vegetables cooked together)
|
25
|
Half a cup
|
Okra, cooked and chopped
|
27
|
Half a cup
|
Fresh onions, chopped
|
16
|
Half a cup
|
Green onions, chopped
|
67
|
Half a cup
|
Green peas, cooked
|
12
|
Half a cup
|
Peppers, chopped
|
18
|
One, 30 g
|
Hot pepper
|
220
|
195 g
|
Baked potato, with the peel
|
162
|
195 g
|
Baked potato, without the peel
|
158
|
10 pieces, 42 g
|
Fried potato
|
14
|
Half a cup
|
Shalgam kale, boiled
|
2
|
Half a cup
|
Watercress
|
41
|
Half a cup
|
Squash
|
7
|
10 grains, 40 g
|
Red rweid radish
|
9
|
10 leaves, medium
|
Red rweid radish, leaves
|
6
|
Half a cup
|
Chopped spinach
|
18
|
Half a cup
|
Zucchini, chopped and cooked
|
111
|
Half a cup
|
Sweet potatoes, mashed
|
26
|
One, medium
|
Red tomatoes
|
73
|
One cup
|
Green beans
|
46
|
One cup
|
Beet
|
73
|
One cup
|
Cabbage
|
1
|
1 Spoon, minced
|
Leek
|
97
|
1 package
|
Coriander
|
25
|
1 package
|
Fenugreek, leaves
|
7
|
5 pieces of garlic peeled
|
Garlic
|
146
|
1 cup
|
Grape leaves
|
84
|
Package, medium
|
Mint
|
95
|
10 grains, medium
|
Black olives
|
66
|
10 grains, medium
|
Green olives
|
34
|
1 cup, minced
|
Parsley
|
25
|
Package, medium
|
Parsley
|
58
|
Package, medium
|
White rweid radishes
|
14
|
1 Cup, chopped
|
Spinach
|
31
|
1 cup, chopped
|
Zucchini
|
40
|
One, medium
|
Zucchini
|
50
|
100 g
|
Basil
|
32
|
100 g
|
Boil
|
32
|
100 g
|
Legume
|
82
|
100 g
|
Sugar-cane
|
Grains
| ||
Calories
|
Quantity
|
Type
|
17
|
100 g
|
Bread, cereals
|
70
|
Quarter of a loaf
|
Lebanese bread
|
79
|
Quarter of a loaf
|
Oven bread, Iranian
|
130
|
One, 50 g
|
Whole wheat bread
|
208
|
One, 75 g
|
Manaqich (bread with thyme)
|
209
|
One, 75 g
|
Sammon
|
150
|
50 g
|
Rusk (cake)
|
190
|
Small, 130 g
|
Pasta with sauce
|
95
|
Cup, 25 g
|
Corn flakes
|
333
|
Quarter of a loaf, 115 g
|
French bread
|
178
|
4 pieces, 55 g
|
Plain biscuits
|
131
|
Half a cup
|
White rice, cooked (long grain)
|
61
|
A slice
|
Brown toast
|
64
|
A slice
|
Plain white toast
|
99
|
Half a cup
|
Spaghetti, cooked or pasta
|
110
|
Half a cup
|
Spaghetti, cooked with minced meat and tomato
|
154
|
Half a cup
|
Lasagna with meat sauce
|
672
|
One cup
|
Barley
|
344
|
One cup
|
Pasta
|
471
|
One cup
|
Cornstarch
|
675
|
One cup
|
Rice, uncooked
|
354
|
One cup
|
Rice powder
|
99
|
One cup
|
Vermicelli (balaleet)
|
613
|
One cup
|
Bulgur (groats, crushed)
|
485
|
One cup
|
Wheat
|
225
|
One, medium
|
Jabati (Indian bread)
|
Meat & Chicken
| ||
Calories
|
Quantity
|
Type
|
167
|
85 g
|
Chicken leg (hip), without skin, grilled
|
223
|
85 g
|
Chicken leg (hip), with skin, grilled
|
142
|
Half a breast
|
Chicken breast, without skin, grilled
|
193
|
Half a breast
|
Chicken breast, with skin, grilled
|
161
|
Half a breast
|
Chicken breast, without skin, fried
|
99
|
1 wing "35.5 g"
|
Chicken wings, with skin, grilled
|
290
|
6 pieces "104 g"
|
Chicken pieces, vacuum, fried
|
238
|
85 g
|
Chicken gizzards, fried
|
135
|
85 g
|
Chicken livers, cooked
|
173
|
85 g
|
Duck meat, without skin, roasted
|
Kinds of Turkey Meat
| ||
161
|
85 g
|
Red dark meat, without skin
|
190
|
85 g
|
Red dark meat, with skin
|
135
|
85 g
|
Red light meat, meat without skin
|
169
|
85 g
|
Red light meat, meat with skin
|
Fish and Shellfish
| ||
Calories
|
Quantity
|
Type
|
58
|
28 g
|
Sardines, canned in oil
|
42
|
21 g
|
Anchovies, canned in oil
|
104
|
85 g
|
Tuna, canned in water
|
169
|
85 g
|
Tuna, canned in oil
|
99
|
85 g
|
Smoked salmon
|
136
|
85 g
|
Grilled Fish
|
228
|
3 pieces, 85 g
|
Fish fried with rusk
|
206
|
85 g
|
Shrimp fried with rusk
|
84
|
85 g
|
Crab, canned
|
83
|
85 g
|
Shrimp, cooked
|
23
|
28 g
|
Oyster, uncooked
|
46
|
28 g
|
Oysters, fried
|
84
|
85 g
|
Oysters, fried with rusk
|
40
|
1 tablespoon
|
Caviar, black or red
|
Legumes
| ||
Calories
|
Quantity
|
Type
|
187
|
One cup
|
Beans, boiled
|
349
|
One cup
|
Dry beans
|
37
|
Half a cup
|
Beans
|
269
|
Half a cup
|
Chickpeas, boiled
|
339
|
One cup
|
Flour
|
192
|
Half a cup
|
Lentil
|
170
|
28 g
|
Nuts mixed with roasted and dry peanuts
|
175
|
28 g
|
Mixed nuts roasted in oil
|
170
|
28 g
|
Sunflower seeds, roasted and dry
|
175
|
28 g
|
Sunflower seed, roasted in oil
|
357
|
Half a cup
|
Pistachios, dry and roasted
|
165
|
28 g
|
Peanuts, dry and roasted
|
170
|
28 g
|
Peanuts, roasted in oil
|
95
|
Spoon 16 g
|
Peanut butter
|
44
|
28 g
|
Roasted chestnut
|
100
|
28 g
|
Coconut
|
59
|
28 g
|
Grated coconut
|
127
|
28 g
|
Roasted pumpkin seeds
|
158
|
28 g
|
Dried watermelon seeds
|
102.2
|
28 g
|
Circuit pills
|
174.16
|
28 g
|
Sesame
|
172.7
|
28 g
|
Pine
|
So think and eat and remember; "FITNESS FIRST!"
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