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EXTENSIVE CALORIE COUNTER

The tables in this list give figures for calories (Kcals) – measurements of the energy value of foods. Calorie – counting is popular as a method of sensible eating with the individual following a programme of perhaps 1,500 calories per day, or 1,000 calories per day according to advice.

Figures are also given for carbohydrate, protein and fat content measured in grams. This makes the list useful to those who have chosen, or have been advised to follow a low-fat or low-cabohydrate diet, or wish to monitor their protein intake.

Fruits
Sweet and Savoury Snacks
Vegetables
Desserts
Nuts and Seeds
Soups, Sauces and Miscellaneous
Cereals and Cereal Products
Sugar, Syrups and Preserves
Egg and Egg Based Dishes
Fats and oils
Milk and Diary Products
Alcoholic Beverages
Meat and Meat Products
Non-alcoholic Beverages
Fish, Seafood and Fish Products    

FRUIT

SPECIFIC AMOUNT KCALS CARB PROT FAT
Apples          
Cooking, raw, peeled 100 g 35 8.9 0.3 0.1
Cooking, stewed with sugar 100 g 74 19.1 0.3 0.1
Cooking, stewed with sugar 1 portion (140 g) 103 26.7 0.4 0.1
Cooking, stewed without sugar 100 g 33 8.1 0.3 0.1
Cooking, stewed without sugar 1 portion (140 g) 46 11.3 0.4 0.1
Eating, raw, weighed without core 100 g 47 11.8 0.4 0.1
Eating, raw, with core 100 g 42 10.5 0.4 0.1
Eating, raw, with core 1 small (75 g) 32 7.9 0.3 0.1
Eating, raw, with core 1 medium (112 g) 47 11.8 0.4 0.1
Eating, raw, with core 1 large (170 g) 71 17.9 0.7 0.2
Eating, raw, peeled 100 g 45 11.2 0.4 0.1
           
Apricots          
Canned in juice 100 g 34 8.4 0.5 0.1
Canned in juice 1 portion (140 g) 48 11.8 0.7 0.1
Canned in syrup 100 g 63 16.1 0.4 0.1
Canned in syrup 1 portion (140 g) 88 22.5 0.6 0.1
Raw, without stone 100 g 31 8.5 0.3 0.1
Raw, without stone 1 (65 g) 20 5.5 0.2 0.1
Semi-dried, ready-to-eat 100 g 158 36.5 4.0 0.6
           
Avocado          
Raw, without skin or stone 100g 190 1.9 1.9 19.5
Raw, without skin or stone 1 small (100 g) 190 1.9 1.9 19.5
Raw, without skin or stone 1 medium (145) 275 2.8 2.8 28.3
Raw, without skin or stone 1 large (195 g) 371 3.7 3.7 38.0
           
Banana          
With skin 100 g 95 23.2 1.2 0.3
With skin 1 small (130g) 123 30.2 1.6 0.4
With skin 1 medium (150 g) 143 34.8 1.8 0.5
With skin 1 large (180 g) 171 41.8 2.2 0.5
           
Blackberries          
Raw 100 g 62 15.3 0.8 0.2
Stewed with sugar 100 g 56 13.8 0.7 0.2
Stewed with sugar 1 protion (140 g) 78 19.3 1.0 0.3
Stewed without sugar 100 g 21 4.4 0.8 0.2
Stewed without sugar 1 protion (140 g) 29 6.2 1.1 0.3
           
Blackcurrants          
Canned in juice 100 g 31 7.6 0.8 trace
Canned in syrup 100 g 72 18.4 0.7 trace
Raw 100 g 28 6.6 0.9 trace
Stewed with sugar 100 g 58 15.0 0.7 trace
Stewed with sugar 1 protion (140 g) 81 21.0 1.0 trace
           
Cherries          
Canned in syrup 100 g 71 18.5 0.5 trace
Cherries, glace 100 g 251 66.4 0.4 trace
Raw, without stone 100 g 48 11.5 0.9 0.1
Raw, without stone 1 (10g) 5 0.6 trace trace
Cherry pie filling 100 g 82 21.5 0.4 trace
           
Currants 100 g 267 67.8 2.3 0.4
           
Dates          
Dried, with stones 100 g 227 57.1 2.8 0.2
Dried, with stones 1 (20 g) 45 11.4 0.6 trace
Raw, with stones 100 g 107 26.9 1.3 0.1
Raw, with stones 1 (30 g) 32 8.1 0.4 trace
           
Figs          
Dried 100 g 227 52.9 3.6 1.6
Dried 1 (20 g) 45 10.6 0.7 0.3
Semi-dried, ready-to-eat 100 g 209 48.6 3.3 1.5
Semi-dried, ready-to-eat 1 (35 g) 73 17.0 1.2 0.5
           
Fruit pie filling          
Average 100 g 77 20.1 0.4 trace
           
Fruit cocktail          
Canned in juice 100 g 29 7.2 0.4 trace
Canned in juice 1 protion (105 g) 30 7.6 0.4 trace
Canned in syrup 100 g 57 14.8 0.4 trace
Canned in syrup 1 protion (105 g) 60 15.5 0.4 trace
           
Fruit salad          
Home made (bananas, oranges, apples, pears and grapes) 100 g 55 13.8 0.7 0.1
Home made (bananas, oranges, apples, pears and grapes) 1 portion (140 g) 77 19.3 1.0 0.1
           
Gooseberries          
Cooking, raw 100 g 19 3.0 1.1 0.4
Dessert, canned in syrup 100 g 73 18.5 0.4 0.2
Dessert, canned in syrup 1 portion (105 g) 77 19.4 0.4 0.2
Stewed with sugar 100 g 54 12.9 0.7 0.3
Stewed with sugar 1 portion (140 g) 76 2.7 1.0 0.4
Stewed without sugar 100 g 16 2.5 0.9 0.3
Stewed without sugar 1 portion (140 g) 22 3.5 1.3 0.4
           
Grapefruit          
Canned in juice 100 g 30 7.3 0.6 trace
Canned in juice 1 portion (105 g) 32 7.7 0.6 trace
Canned in syrup 100 g 60 15.5 0.5 trace
Canned in syrup 1 portion (105 g) 63 16.3 0.5 trace
Raw, with skin 100 g 20 4.6 0.5 0.1
Raw, with skin 1 small (250 g) 50 11.5 1.3 0.3
Raw, with skin 1 medium (340 g) 68 15.6 1.7 0.3
Raw, with skin 1 large (425 g) 85 19.6 2.1 0.4
           
Grapes          
Raw, black and white 100 g 60 15.4 0.4 0.1
Raw, black and white 1 (5 g) 3 0.8 trace trace
           
Guava          
Canned in syrup 100 g 60 15.7 0.4 trace
Canned in syrup 1 portion (105 g) 63 16.5 0.4 trace
Raw 100 g 26 5.0 0.8 0.5
           
Kiwi fruit          
Raw, without skin 100 g 49 10.6 1.1 0.5
Raw, without skin 1 (60 g) 29 6.3 0.7 0.3
           
Lemons          
Raw, with peel 100 g 19 3.2 1.0 0.3
Raw, with peel 1 medium (125 g) 24 4.0 1.3 0.3
           
Lychees          
Canned in syrup 100 g 68 17.7 0.4 trace
Canned in syrup 1 portion (105 g) 71 18.6 0.4 trace
Raw, without stone 100 g 58 14.3 0.9 0.1
Raw, without stone 1 (15 g) 9 2.1 0.1 trace
           
Mangoes          
Canned in syrup 100 g 77 20.3 0.3 trace
Canned in syrup 1 portion (105 g) 81 21.3 0.3 trace
Raw, without stone or skin 100 g 57 14.1 0.7 0.2
Raw, without stone or skin 1 slice (40 g) 23 5.6 0.3 trace
           
Mixed fruit          
dried 100 g 268 68.1 2.3 0.4
dried 1 heaped tbsp (25 g) 67 17.0 0.6 0.1
           
Olives          
In brine 100 g 103 trace 0.9 11.0
In brine 1  (3 g) 3 trace trace 0.3
           
Oranges          
Raw, without skin 100 g 37 8.5 1.1 0.1
Raw, without skin 1 small (120 g) 46 10.6 1.4 0.1
Raw, without skin 1 medium (160 g) 59 13.6 2.2 0.2
Raw, without skin 1 large (210 g) 78 17.9 2.3 0.2
           
Passion Fruit          
Raw, without skin 100 g 36 5.8 2.6 0.4
Raw, without skin 1 (15 g) 5 0.9 0.4 trace
           
Peaches          
Canned in juice 100 g 39 9.7 0.6 trace
Canned in juice  1 portion (105 g) 41 10.2 0.6 trace
Canned in syrup 100 g 55 14.0 0.5 trace
Canned in syrup 1 portion (105 g) 58 14.7 0.5 trace
Raw, without stone 100 g 33 7.6 1.0 0.1
Raw, without stone 1 small (70 g) 23 5.3 0.7 trace
Raw, without stone 1 medium (110 g) 36 8.4 1.1 0.1
Raw, without stone 1 large (150 g) 50 11.4 1.5 0.2
           
Pears          
Canned in juice 100 g 33 8.5 0.3 trace
Canned in juice  1 portion (120 g) 40 10.2 0.4 trace
Canned in syrup 100 g 50 13.2 0.2 trace
Canned in syrup 1 portion (120 g) 60 15.8 0.2 trace
Raw, without core 100 g 40 10.0 0.3 0.1
Raw, without core  1medium (200 g) 80 20.0 0.6 0.2
Raw, peeled 100 g 41 10.4 0.3 0.1
           
Pineapple          
Canned in juice 100 g 47 12.2 0.3 trace
Canned in juice 1 portion (120 g) 56 14.6 0.3 trace
Canned in syrup 100 g 64 16.5 0.5 trace
Canned in syrup 1 portion (120 g) 77 20.0 0.6 trace
Raw, without skin 100 g 41 10.1 0.4 0.2
Raw, without skin 1 slice (80 g) 33 8.1 0.3 0.2
           
Plums          
Canned in syrup 100 g 59 15.5 0.3 trace
Canned in syrup 1 portion 9105 g) 62 16.3 0.3 trace
Raw, without stone 100 g 34 8.3 0.5 0.1
Raw, without stone 1 small (30 g) 10 2.5 0.2 trace
Raw, without stone 1 medium (55 g) 19 4.6 0.3 0.1
Raw, without stone 1 large (85 g) 29 7.1 0.4 0.1
Stewed with sugar, weighed with stones 100 g 75 19.2 0.5 0.1
Stewed with sugar, weighed with stones 1 portion (140 g) 105 26.9 0.7 0.1
Stewed with sugar, weighed with stones 100 g 29 6.9 0.4 0.1
Stewed with sugar, weighed with stones 1 portion (140 g) 41 9.7 0.6 0.1
           
Prunes          
Canned in juice 100 g 79 19.7 0.7 0.2
Canned in juice  1 portion (105 g) 83 20.7 0.7 0.2
Canned in syrup 100 g 90 23.0 0.6 0.2
Canned in syrup 1 portion (105 g) 95 24.2 0.6 0.2
Semi-dried, ready-to-eat 100 g 141 34.0 2.5 0.4
Semi-dried, ready-to-eat 1 (15 g) 21 5.1 0.4 trace
           
Raisins 100 g 272 69.3 2.1 0.4
  1 tbsp (30 g) 82 20.8 0.6 trace
           
Raspberries          
Canned in syrup 100 g 31 7.6 0.5 trace
Canned in syrup  1 portion (105 g) 33 8.0 0.5 trace
Raw 100 g 25 4.6 1.4 0.3
Raw 1 portion (60 g) 15 2.8 0.8 0.2
           
Strawberries          
Canned in syrup 100 g 65 16.9 0.5 trace
Canned in syrup 1 portion (105 g) 68 17.9 0.5 trace
Raw 100 g 27 6.0 0.8 0.1
Raw 1 (12 g) 3 6.1 0.1 trace
           
Sultanas 100 g 275 69.4 2.7 0.4
  1 tbsp (30 g) 83 20.8 0.8 trace
           
Tangerines          
Raw 100 g 35 8.0 0.9 0.1
Raw 1 small (50 g) 18 4.0 0.5 0.1
Raw 1 medium (70 g) 25 5.6 0.6 0.1
Raw 1 large (90 g) 32 7.2 0.6 0.1

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