What is a calorie?

A calorie is a measure of the energy used by the body and of the energy that food supplies to the body.
Carbohydrates, proteins, fats, and alcohol all have calories. Your caloric needs are determined by your age, your size, how physically active you are, whether you are pregnant or breastfeeding, and other special conditions. Your caloric needs also depend on whether you want to lose or gain weight or keep your weight where it is.

How many calories should i eat a day

Your maximum calorie intake should not exceed your current weight in kgs.x24
If you are to lose weight, do an hour’s walking daily and reduce your calorie intake to between 1000-1500 calories a day.
Do not reduce your calorie intake by more than 500 calories a day from your maximum intake, e.g.: Weight: 80 kg, Maximum Calorie Intake: 80 x 24 = 1920, Prescribed Reduction = 1920-500 = 1420 calories.
Daily intake should never go below 1000 calories.

Males|Females|ChildrenCalories
Children 2-3 years old 1000 calories
Children 4-8 years old1200-1400 calories
Girls 9-13 years old1600 calories
Boys 9-13 years old1800 calories
Girls 14-18 years old1800 calories
Boys 14-18 years old2200 calories
Females 19-30 years old2000 calories
Males 19-30 years old2400 calories
Females 31-50 years old1800 calories
Males 31-50 years old2200 calories
Females 51+ years old1600 calories
Males 51+ years old2000 calories

The food calories list is broken down into sections based on the 5 basic food groups of a balanced diet.

Calories in Food

Portion sizes will vary depending on the type and make of product purchased. Portion size is very often a subjective view and may again vary according to bowl, cup or plate size used.

BREADS & CEREALSPortion sizeper 100 grams
(3.5 oz)
Bagel ( 1 average )140 cals (45g)310 cals
Biscuit digestives86 cals (per biscuit)480 cals
Jaffa cake48 cals (per biscuit)370 cals
Bread white (thick slice)96 cals (1 slice 40g)240 cals
Bread wholemeal (thick)88 cals (1 slice 40g)220 cals
Chapatis250 cals300 cals
Cornflakes130 cals (35g) 370 cals
Crackerbread17 cals per slice325 cals
Cream crackers35 cals (per cracker)440 cals
Crumpets93 cals (per crumpet)198 cals
Flapjacks basi
c fruit mix
320 cals500 cals
Macaroni (boiled)238 cals (250g)95 cals
Muesli195 cals (50g)390 cals
Naan bread (normal)300 cals (small plate size)320 cals
Noodles (boiled)175 cals (250g)70 cals
Pasta ( normal boiled )330 cals (300g)110 cals
Pasta (wholemeal boiled )315 cals (300g)105 cals
Porridge oats (with water)193 cals (350g)55 cals
Potatoes** (boiled)210 cals (300g)70 cals
Potatoes** (roast)420 cals (300g)140 cals
Rice (white boiled)420 cals (300g)140 cals
Rice (egg -fried)500 cals200 cals
Rice ( Brown )405 cals (300g)135 cals
Rice cakes28 Cals = 1 slice373 Cals
Ryvita Multi grain37 Cals per slice331 Cals
Ryvita + seed & Oats180 Cals 4 slices362 Cals
Spaghetti (boiled)303 cals (300g)101 cals

Meats & FishPortion size per 100 grams
(3.5 oz)
Anchovies tinned300 cals300 cals
Bacon average fried250 cals (2 rashers)500 cals
Bacon average grilled150 cals380 cals
Beef (roast)300 cals280 cals
Beef burgers frozen320 cals280 cals
Chicken220 cals200 cals
Cockles 50 cals50 cals
Cod fresh150 cals100 cals
Cod chip shop food400 cals200 cals
Crab fresh200 cals110 cals
Duck roast400 cals430 cals
Fish cake90 cals per cake200 cals
Fish fingers50 cals per piece220 cals
Gammon320 cals280 cals
Haddock fresh200 cals110 cals
Halibut fresh220 cals125 cals
Ham6 cals240 cals
Herring fresh grilled300 cals200 cals
Kidney200 cals160 cals
Kipper200 cals120 cals
Liver200 cals150 cals
Liver pate150 cals300 cals
Lamb (roast)300 cals300 cals
Lobster boiled200 cals100 cals
Luncheon meat300 cals400 cals
Mackeral320 cals300 cals
Mussels90 cals90 cals
Pheasant roast200 cals200 cals
Pilchards (tinned)140 cals140 cals
Prawns180 cals100 cals
Pork 320 cals290 cals
Pork pie320 cals450 cals
Rabbit200 cals180 cals
Salmon fresh220 cals180 cals
Sardines tinned in oil220 cals220 cals
Sardines in tomato sauce180 cals180 cals
Sausage pork fried250 cals320 cals
Sausage pork grilled220 cals280 cals
Sausage roll290 cals480 cals
Scampi fried in oil400 cals340 cals
Steak & kidney pie400 cals350 cals
Taramasalata130 cals490 cals
Trout fresh200 cals120 cals
Tuna tinned water100 cals100 cals
Tuna tinned oil180 cals180 cals
Tuna tinned oil180 cals180 cals
Turkey200 cals160 cals
Veal300 cals240 cals

Fruits & VegetablesPortion size
calories
per 100 grams (3.5 oz)
calories
Apple44 44
Banana10765
Beans baked beans170 80
Beans dried (boiled)180 130
Black berries25 25
Blackcurrant30 30
Broccoli27 32
Cabbage (boiled)15 20
Carrot (boiled)16 25
Cauliflower (boiled)20 30
Celery (boiled)5 10
Cherry3550
Courgette820
Cucumber310
Dates100235
Grapes5562
Grapefruit3232
Kiwi4050
Leek (boiled)1020
Lentils (boiled)150100
Lettuce415
Melon1428
Mushrooms raw one
average
315
Mushrooms (boiled)1212
Mushrooms (fried)100145
Olives5080
Onion (boiled)1418
One red Onion4933
Onions spring 325
Onion (fried)86155
Orange4030
Peas210148
Peas dried & boiled200120
Peach3530
Pear45 38
Pepper yellow616
Pineapple4040
Plum3039
Spinach88
Strawberries (1 average)1030
Sweetcorn95130
Sweetcorn on the cob7070
Tomato3020
Tomato cherry6 ( 3 toms)17
Tomato puree7070
Watercress520

Milk & Dairy producePortion size per 100 grams
(3.5 oz)
Cheese average110 (25g)440
Cheddar types average reduced fat130260
Cheese spreads average90270
Cottage cheese low fat4080
Cottage cheese4998
Cream cheese200428
Cream fresh half128160
Cream fresh single160200
Cream fresh double340430
Cream fresh clotted480600
Custard210100
Eggs ( 1 average size)90150
Eggs fried120 180
Fromage frais125125
Ice cream200180
Milk whole175 cals (250ml/half pint)70
Milk semi-skimmed125 cals (250ml/half pint)50
Milk skimmed95 cals (250ml/half pint)38
Milk Soya9036
Mousse flavored120140
Omelette with cheese300266
Trifle with cream290190
Yogurt natural9060
Yogurt reduced fat7045

Fats & SugarsPortion sizeper 100 grams
(3.5 oz)
Pure FAT9 cals (1 gram)900
Bombay mix250500
Butter112750
Chewing gum8 cals per piece-
Chocolate200500
Cod liver oil135 cals (1 tbspoon)900
Corn snack125500
Crisps (chips US) average100500
Honey42280
Jam38250
Lard225890
Low fat spread50400
Margarine50750
Mars bar240480
Mint sweets10 cals per piece-
Oils -corn, sunflower, olive135 cals (1 Tbspoon)900
Popcorn average150460
Sugar white table sugar20 cals (1 tspoon)400
Sweets (boiled)100300
Syrup15300
Toffee100400

FruitCalories per pieceCarbs (grams)
Apple (1 average)4410.5
Apple cooking359
Apricot306.7
Avocado1502
Banana10726
Blackberries each10.2
Blackcurrant each1.10.25
Blueberries (new) 100g49 Cals ( 100g )15g
Cherry each2.40.6
Clementine245
Currants51.4
Damson287.2
One average date 5g51.2
Dates with inverted sugar 100g25063
Figs102.4
Gooseberries2.60.65
Grapes 100g Seedless5015
one average Grape 6g30.9
Grapefruit whole10023
Guava244.4
Kiwi348
Lemon203.4
Lychees30.7
Mango409.5
Melon Honeydew (130g)369
Melon Canteloupe (130g)256
Nectarines429
Olives6.8trace
Orange average358.5
Orange large 350g10022g
Papaya Diced (small handful)67 Cals
(20g)
17g
Passion Fruit303
Paw Paw286
Peach357
Pear4512
Pineapple5012
Plum256
Prunes92.2
Raisins51.4
Raspberries each1.10.2
Rhubarb80.8
Satsuma one average 112g296.5
Satsumas 100g358.5
Strawberries (1 average)2.50.6
Sultanas51.4
Tangerine266
Tomatoes (1 average size)92.2
Tomatoes Cherry (1 average size)20.5

 All values correct at time of testing, values for fruit calories may vary between different pieces!

Fruit calories will vary depending on the size of fruit consumed. Some values for fruit calories may not be exact and should only be used for general comparison purposes.