How to Lose Weight

I have already said I do not believe in trying to do exact calorie counts. It is just too much effort and too easy to miscalculate. However, it is useful to have a general idea of the number of calories in different types of food.

This page contains the calorie content of some common foods. Calorie content is normally given by serving size. To allow comparisons, I have mostly used 100g (4 ounce) servings. This is quite a small serving, equivalent to the weight of three slices of bread or a small apple.

You should only use these calorie counts as a rough guide. The calorie content of food can vary depending on many factors. For example, a ripe fruit contains more calories than a green one and fatty meat contains more calories than lean meat. Calorie content can vary depending how food is cooked and from one brand to another.

Just have a browse to get a general idea of the number of calories in various foods. Particularly, notice how low the calorie counts are for most fruit and vegetables and how high the calorie counts are for fatty foods like oil and butter.

Basics
	Serving	Calories (kcal)
Bread - white	100g (3 slices)	252
Bread - brown	100g (3 slices)	222
Bread - wholegrain	100g (3 slices)	177
Pasta	100g (uncooked)	358
Pasta - whole-wheat	100g (uncooked)	326
Rice - white	100g (uncooked)	355
Rice - brown	100g (uncooked)	349
Cooking Oil	100g	900
Flour - white	100g	364
Flour - wholegrain	100g	331
Sugar	100g	400

Dairy & Eggs
	Serving	Calories (kcal)
Butter	100g	740
Cheese - cheddar	100g	430
Cheese - cream	100g	170
Cream - single	200ml	400
Cream - double	200ml	890
Eggs	100g	147
Margarine	100g	700
Milk - Whole	200ml	133
Milk - Semi Skimmed	200ml	96
Milk - Skimmed	200ml	68
Yoghurt - fruit	100g	120
Yoghurt - low fat, fruit	100g	90

Drinks
	Serving	Calories (kcal)
Beer	330ml can	100
Coffee - black	200ml	2
Coffee + skimmed milk	200ml	14
Coffee + skim milk + 1 sugar	200ml	30
Coke	330ml can	139
Orange Juice	200ml	88
Spirits (gin, whisky, etc)	200ml	440
Tea - black	200ml	1
Water	200ml	0
Wine	200ml	145

Fruit
	Serving	Calories (kcal)
Apple	100g	50
Avocado	100g	190
Banana	100g	90
Grapefruit	100g	32
Grapes	100g	60
Kiwi Fruit	100g	50
Mango	100g	72
Melon	100g	25
Olives	100g	80
Orange	100g	37
Peach	100g	37
Pear	100g	40
Pineapple	100g	50
Plum	100g	46
Raisins	100g	298
Strawberries	100g	25
Watermelon	100g	30

Meat & Seafood
	Serving	Calories (kcal)
Bacon	100g	500
Beef	100g	270
Chicken	100g	160
Duck	100g	330
Fish - white	100g	125
Fish - salmon	100g	180
Fish - tuna	100g	105
Ham	100g (3 slices)	110
Lamb	100g	375
Lobster	100g	121
Pork	100g	340
Prawns	100g	106
Squid	100g	185
Turkey	100g	165

Sweets
	Serving	Calories (kcal)
Biscuits	100g	450
Cake	100g	350
Chocolate	100g	530
Ice Cream	100g	320

Vegetables
	Serving	Calories (kcal)
Bell Peppers	100g	25
Broccoli	100g	25
Cabbage	100g	20
Carrots	100g	30
Cauliflower	100g	34
Celery	100g	5
Cucumber	100g	10
Green Beans	100g	22
Lettuce	100g	14
Mushrooms	100g	13
Onions	100g	36
Peas	100g	62
Potatoes	100g	85
Sweet Corn	100g	70
Tomato	100g	17

Next: Diet - Eating Habits