Calorie Counter (Calorie Calculator)

Calorie Counter

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

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

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

Health Canada, Nutrient value of some common foods. 2008. [cited 2009, November 11], available from: www.healthcanada.gc.ca/cnf
AusNut. Nutrient Database. 2007. [cited 2009, November 11]. Available from: http://www.foodstandards.gov.au/monitoringandsurveillance/foodcompositionprogram/ausnut2007/
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
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
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

More information

For more information, see Migraine.

For more information on brain health, including the anatomy of the brain, the effects of nutrition and exercise on the brain, and the effect of mental activity on health, see Brain Health.