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Calorie Counter

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

Name:  Date: 8/11/2009
Age (years):
Gender: Male
  Female
 
 Pregnant Breastfeeding: 0-6 months  7-12 months
What type of activity do you get?
 Sedentry  Moderate  Active

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

Drinks Sweets and Desserts Legumes Oils and Fats
Fruit and Vegetables Fish, Poultry and Meat Grain, Bread and Cereal Cheese and Yoghurts

Drinks

Food Size/Serve Calories  Servings/Day
Apple Juice Standard 1 cup 115 
Apricot Juice 1 cup 140 
Cappuccino with regular milk 1 cup 110 
Chocolate milk 1 cup 220 
Coke 1 can (250ml) 97 
Condensed milk (sweetened) 1 cup 982 
Gin, rum, vodka, wiskey 27.8g 64 
Ginger ale 1 cup (250ml) 80 
Goat milk 1 cup 168 
Lemon lime soda 1 cup (250ml) 96 
Lemonade 1 cup (250ml) 99 
Low fat milk 1 cup 137 
Mocha with regular milk 1 cup 370 
Orange juice 1 cup (250ml) 122 
Red Bull 1 can (250ml) 110 
Regular beer 1 can (250ml) 153 
Regular milk 1 cup 146 
Root beer 1 cup (250ml) 94 
Sheep milk 1 cup 265 
Skim milk 1 cup 86 
Soy milk 1 cup 127 
Tea 1 cup (237g) 2 
Tequila 31.1g 34 
Tonic water 1 cup (250ml) 80 
Water 1 cup (237g) 0 
Wine 1 glass (103g) 85 

Sweets and Desserts

Food Size/Serve Calories  Servings/Day
Apple pie 1 piece 405 
Butterscotch bread biscuits 32g 168 
Cake 1 piece (100g) 424 
Dairy milk chocolate 9 pieces (40g) 230 
Donut 1 210 
Ice cream 1/2 cup 115 
Ice sorbet 1/2 cup 100 
Jelly beans 1 (6g) 20 
Mars bar 1 (50g) 234 
Organic dark chocolate 100g 551 
Plain / buttermilk biscuits 28.3g 103 
Pop corn 1 cup (8g) 31 
Shortcake biscuits 46g 240 
Wafers 30g 170 

Legumes

Food Size/Serve Calories  Servings/Day
Canned baked beans 100g 394 
Chickpeas 100g 364 
Firm tofu 50g 31 
Lite tofu 50g 18 
Miso 50g 100 
Navy beans 100g 339 
Red beans 100g 337 
Soft tofu 50g 28 
Soy burger 1 (70g) 136 
Soy protein 50g 169 
Soybean chees curd 50g 76 
Vegetable patties 1 serve (90g) 138 
White beans 100g 333 

Oils and Fats

Food Size/Serve Calories  Servings/Day
Canola oil 2 t/spoon 248 
Margarine-vegetable oil spread 1 t/spoon 26 
Olive oil 2 t/spoon 239 
Peanut oil 2 t/spoon 239 
Salted butter 2 t/spoon 204 
Sesame oil 2 t/spoon 240 
Sunflower oil 2 t/spoon 245 
Unsalted butter 2 t/spoon 204 

Fruit and Vegetables

Food Size/Serve Calories  Servings/Day
Apple 1 80 
Apricot 1 17 
Banana 1 105 
Blueberries 1 cup (150g) 84 
Cherries 1 cup (120g) 74 
Grapes 1 cup(100g) 69 
Mango 1 135 
Nectarine 1 62 
Orange 1 69 
Peach 1 150 
Pear 1 103 
Pineapple 1 cup (155g) 70 
Rockmelon 1 cup (152g) 53 
Strawberries 1 cup (144g) 46 
Watermelon 1 cup (152g) 46 
Artichoke 1 55 
Asparagus 1 17 
Avocado 1/4 avocado 80 
Bean sprouts (raw) 1 cup 30 
Brocolli 100g 34 
Carrots 100g 41 
Cauliflower 100g 25 
Corn 100g 86 
Cucumber 100g 15 
Eggplant 100g 24 
Green beans 100g 31 
Lettuce 100g 17 
Mushrooms 100g 22 
Onions 100g 40 
Pumpkin 100g 26 
Red leaf lettuce 100g 16 
Sweet red peppers 100g 26 

Fish, Poultry and Meat

Food Size/Serve Calories  Servings/Day
Abalone 100g 105 
Barramundi 100g 189 
Battered/breaded fish fillet 91g 211 
Blue crab 100g 87 
Canned sardines 100g 208 
Canned tuna 100g 198 
Clam 100g 74 
Cooked herring 1 serve (28.3g boneless) 61 
Crab meat 100g 84 
Crayfish 100g 72 
Cuttlefish 100g 79 
Dry heated pacific cod fish 1 fillet (90g) 95 
Dry heated swordfish 1 piece (160g) 164 
Freshwater fish 100g 114 
Lobster 100g 90 
Mackeral 100g 205 
Mussels 100g 86 
Octopus 100g 82 
Oyster 100g 81 
Oyster-farmed 100g 59 
Prawns 100g 106 
Raw tuna 100g 108 
Salmon 100g 142 
Scallop 100g 88 
Snapper 100g 100 
Squid 100g 92 
Sushi 100g 181 
Trout 100g 119 
Tuna salad 1 cup (205g) 383 
Chicken breast 100g 172 
Chicken drumstick 1 drumstick 118 
Chicken thigh 1 thigh 198 
Chicken wing 1 wing 109 
Foreshank lamb 100g 195 
Ham 100g 136 
Meat pizza 280g 530 
Rib lamb 100g 289 
Ribeye, lean and fat trimmed beef 100g 274 
Roast beef Standard piece 315 
Roast chicken 100g 223 
Sirloin beef 100g 214 
Sirloin lamb chops 100g 208 
Sirloin pork chops 100g 205 
Tenderloin beef 100g 274 
Tenderloin pork 100g 136 
Turkey breast 100g 125 
Turkey leg 100g 118 
Turkey wing 1 wing 95 
Veal 100g 117 
Chicken egg 1 egg (50g) 72 
Egg white 20g 76 
Egg yolk 17g 55 

Grain, Bread and Cereal

Food Size/Serve Calories  Servings/Day
Bagel 1 200 
Oat bread 1 slice (30g) 80 
Raisin bread 1 slice (88g) 88 
Vienna bread 1 slice (32g) 92 
White bread 1 slice (30g) 80 
Wholemeal bread 1 slice (28g) 69 
All-Bran cereal 1 serve 80 
Coco cereal 1 bowl (30g) 130 
Plain cornflakes 1 bowl (28g) 101 
Brown rice 1/2 cup 342 
Corn pasta 100g 357 
Egg noodles 100g 384 
Macaroni 1 serve 310 
Rice noodles 100g 364 
Spaghetti 1 serve 338 
Vermicelli 1 serve 338 
White rice (glutinous) 1/2 cup 342 
White rice (long grain) 1/2 cup 338 
Wild rice 1/2 cup 358 
Barley 100g 352 
Brazil nuts 100g 328 
Couscous 100g 376 
Dry oats 100g 389 
Dry roasted almonds 100g 298 
Pine nuts 50g 336 
Pistachio nuts 50g 286 
Raw macadamias 50g 359 
Roasted cashew nuts 50g 287 
Roasted chestnuts 50g 122 
Roasted hazelnuts 50g 323 
Sesame seeds 50g 282 
Sunflower seeds 50g 282 
Walnuts 50g 327 

Cheese and Yoghurts

Food Size/Serve Calories  Servings/Day
Blue cheese 50g 100 
Brie 50g 167 
Cheddar 50g 202 
Cottage 50g 36 
Feta 50g 132 
Parmesan 50g 196 
Swiss 50g 190 
Buttermilk 1 cup 98 
Sour cream (full fat) 100g 214 
Sour cream (lite) 100g 136 
Whipped-cream (full fat) 3 t/spoon 155 
Whipped-cream (lite) 3 t/spoon 152 
Chocolate yoghurt 1 container (160ml) 108 
Frozen yoghurt 100g 160 
Fruit variety yoghurt 1 container (170ml) 160 
Plain yoghurt 1 container (200ml) 122 
Skim plain yoghurt 1 container (200ml) 112 
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