Know Cals, Know Weight Loss     Whatever job you do, I think everyone would agree that having a good basic knowledge of your subject is essential to get the job done right!! And its no different to losing weight!! When you need to get the lbs off, You definately need to have a good idea of the calories in your basic every day foods. In my opinion its the corner stone of good weight loss. We need to be interested in food in order for you to swop and change foods about (ie changing high calorie for low!) You would be surprised at what a difference it makes. Remember, if you Know your calories, you'll know good weight loss!!!   Biscuits Bread Grains Kernels & Seeds Roll's & Buns Flour Crispbreads & Crackers Fats & Oils Sugar Rice Nuts Pasta Eggs Cereal Syrup & Treacle Pickles & Relish Cream Cheese Milk Yoghurt & Fromage Frais Kitchen Basics Fish Meat Vegetabels Fruit Drinks   Biscuits - Per Biscuit Bourbon Cream 65cals 2.8g fat Chocolate Chip Cookie 55cals 2.6g fat Chocolate Digestive 85cals 4.0g fat Chocolate Finger 30cals 1.5g fat Custard Cream 65cals  3.2g fat Digestive 75cals 3.9g fat Fig Roll 60cals 1.6g fat Fruit Shortcake 40cals 1.7g fat Ginger Nut 45cals 1.4g fat Jaffa Cake 50cals 1.0g fat Lemon Puff 75cals 4.3g fat Marie 20cals 0.7g fat Morning Coffee 20cals 0.7g fat Nice 45cals 1.6g fat Rich Tea 40cals 1.4 fat Rich Tea Finger 25cals 0.8g fat Shortbread Finger 100cals 5.5g fat Shortcake 65cals 3.2g fat   Bread - Per 28g/1oz unless otherwise stated Breadcrumbs, fresh per 15ml tbsp 10cals neg Brown 62cals 0.6g fat French 77cals 0.8g fat Fried Bread, made from 28g/1oz Bread & 1 tbsp oil 180cals 14.0g fat Garlic 100cals 5.7g fat Granary 67cals 0.8g fat Malt 76cals 0.6g fat Rye 63cals 0.5g fat Soda 75cals 0.7g fat Wheatgerm 61cals 0.6g fat White Crusty 67cals 0.5g fat White Sliced 62cals 0.4g fat Wholemeal 61cals 0.7g fat Per Medium Slice, approx. 35g, from large 800g loaf Brown 80cals 0.8g fat Soft Grain 80cals 0.6g fat Wheatgerm 80cals 0.8g fat White 80cals 0.5g fat Wholemeal 75cals 0.9g fat   Grains - Per 28g/1oz Barley, pearl, raw 103cals 0.4g Barley, pearl, boiled 35cals 0.1g Bulghar Wheat, raw 104cals 0.3g Couscous, raw 103cals 0.2g Millet, raw 96cals 0.6g Sago, raw 100cals 0.1g Sago, boiled 37cals 0g Semolina, raw 100cales 0.4g Semolina, boiled 37cals 0.1g Tapioca, raw 103cals 0.1g Tapioca, boiled 37cals 0g Wheat Bran 58cals 1.5g Wheat Germ 102cals 2.9g   Kernels & Seeds - Per 28g/1oz Pine Kernels 196cals 19.4g Poppy Seeds 140cals 11.1g Pumpkin Seeds 160cals 13.3g Sesame Seeds 171cals 16.6g Sunflower Seeds 172cals 14.1g   Roll's & Buns - Typical Values per item Bagel, large 230cals 1.3g Bagel, small 150cals 0.8g Bap 135cals 1.5g Bath Bun 175cals 2.8g Breadstick 20cals 0.1g Bridge Roll 70cals 0.5g Brioche Roll 200cals 5.0g Brown Roll 140cals 2.0g Chappatti, heated without fat 120cals 0.6g Chealsea Bun 250cals 8.9g Croissant 275cals 16.9g Crumpet 80cals 0.6g Currant Bun 150cals 3.9g Doughnut, jam 250cals 10.0g Doughnut, ring 200cals 11.0g Hot Cross Bun 180cals 3.9g Muffin, American 275cals 15.0g Muffin, English 160cals 1.5g Pitta Bread, white 175cals 2.0g Pitta Bread, wholemeal 160cals 2.2g Scone, fruited or plain 175cals 6.5g Scotch Pancake 80cals 1.6g Tea Cake 160cals 2.4g White Roll 130cals 0.8g Wholemeal Roll 125cals 1.2g   Flour - Per 28g/1oz Brown 90cals 0.5g Cornflour 99cals 0.2g Granary 95cals 0.5g Maize or Cornmeal 102cals 0.6g Polenta 100cals 0.5g Potato or Buckwheat 99cals 0.2g Rice 105cals 0.1g Rye 96cals 0.7g Soya 126cals 6.8g Soya, low fat 101cals 2.0g Wheatmeal 95cals 0.5g White, plain 95cals 0.4g White, self raising 92cals 0.3g Wholemeal 90cals 0.6g   Crispbreads & Crackers - Per Item Cheese Thin 22cals 1.3g Cornish Wafer 45cals 2.6g Cream Cracker 35cals 1.1g Crispbread 25cals 0.2g Crispbread Light 15cals 0.1g Oatcake 50cals 2.0g Rice Cake 30cals 0.2g Water Biscuit 20cals 0.4g   Fats & Oils - Per 28g/1oz Beef Dripping 249cals 27.0g Butter 206cals 23.0g Butter brandy or rum flavoured 145cals 10.1g Ghee 249cals 27.0g Low Fat Spread 106cals 11.3g Margarine, all types 204cals 22.6g Salad or Cooking Oil 255cals 27.9g Salad or Cooking Oil per tbsp 125cals 13.8g Suet, block 255cals 27.2g Suet, shredded 231cals 24.2g Very Low Fat Spread 75cals 7.0g   Sugar - Per 28g/1oz Barbados 109cals Brown Crystals 112cals Castor Sugar 112cals Demerara 112cals Fructose 105cals Icing Sugar 112cals Liquid Glucose 90cals Soft Brown 112cals White Granulated 112cals   Rice - Per 28g/1oz unless otherwise stated Boil in the bag rice, Brown per 125g bag 450cals 3.5g Boil in the bag rice, White per 125g bag 475cals 1.8g Brown Rice, boiled 40cals 0.3g Brown Rice, raw 100cals 0.8g White Rice, boiled 39cals 0.4g White Rice, raw 108cals 1.0g White and wild, raw 105cals 0.6g Wild Rice, boiled 50cals 0.1g Wild Rice, raw 104cals 0.2g   Nuts - Per 28g/1oz Almonds, blanched 179cals 15.8g Bombay Mix 125cals 7.1g Brazil Nuts 198cals 19.0g Cashews 176cals 14.2g Chestnuts 47cals 0.7g Chestnuts with Shells 39cals 0.6g Coconut, fresh 100cals 10.3g Coconut, dessicated 169cals 17.3g Hazelnuts, shelled 182cals 17.8g Macadamia Nuts 209cals 21.7g Mixed Nuts, chopped 169cals 15.1g Nuts & Raisons 142cals 10.1g Peanuts, fresh 157cals 12.9g Peanuts, roasted 164cals 13.9g Pecans 92cals 19.6g Pine Nuts 192cals 19.2g Pistachios 180cals 15.3g Walnuts 192cals 19.2g   Pasta - Per 28g/1oz unless otherwise stated Chinese Egg Noodles, dried 95cals 0.6g Egg pasta, dried 105cals 2.0g Fresh Pasta, unfilled, as sold 80cals 0.8g Ravioli in Tomato Sauce, per 400g can 290cals 2.5g White Pasts, boiled 34cals 0.2g White Pasta, dried 103cals 0.5g Wholemeal Pasta, boiled 32cals 0.3g Wholemeal Pasta, dried 96cals 0.8g   Eggs Large 95cals 7.0g Medium 80cals 6.6g Medium, white only 15cals 0g Medium, yolk only 65cals 6.6g Small 70cals 5.1g Duck Egg, average 160cals 11.8g Quail Egg 14cals 1.1g Scotch egg, average 300cals 23.0g   Cereal - Per 28g/1oz unless otherwise stated Bran Flakes 90cals 0.6g Bran High Fibre 75cals 0.7g Cornflakes 105cals 0.3g Crunchy with Fruit & Nuts 125cals 5.5g Fruit & Fibre 105cals 1.4g Muesli 110cals 2.2g Porridge Oats, dry Weight 105cals 2.2g Puffed Rice 100cals 0.3g Puffed Wheat 95cals 0.3g Wheat Bisk, each 65cals 0.4g   Syrups & Treacle - Per 28g/1oz Black Treacle 70cals Golden Syrup 83cals Grenadine 72cals Maple Syrup 70cals Molasses 80cals Rosehip Syrup 65cals   Pickles & Relish - Per 28g/1oz Barbeque Relish 30cals 0.1g Beetroot In Vinegar 14cals 0g Cucumber Relish 35cals 0.1g Gherkins 3cals 0g Hamburger Relish 30cals 0.1g Lime Pickle 50cals 3.5g Mixed Pickles 5cals 0g Olives, cocktail 30cals 3.0g Piccalilli 15cals 0g Pickled Onions 6cals 0g Red Cabbage 5cals 0g Silverskin Onions, cocktail 5cals 0g Sweet corn Relish 40cals 0.2g Sweet Pickle 40cals 0.1g   Cream - Per 28g/1oz, unless otherwise stated Aerosol Spray 86cals 9.0g Aerosol Spray, per 55ml swirl 45cals 4.6g Aerosol Spray, Half Fat 55cals 5.0g Aerosol Spray, Half Fat, per 55ml swirl 25cals 2.5g Clotted 165cals 17.8g Crème Fraiche 106cals 7.5g Crème Fraiche, half fat 47cals 2.8g Double 125cals 13.4g Half Cream 40cals 3.8g Single 55cals 5.3g Soured Cream 57cals 5.6g Sterilised, canned 67cals 6.7g Whipping 105cals 11.0g   Cheese - Per 28g/1oz Appenzell 112cals 8.8g Austrian Smoked 87cals 7.2g Babybel 90cals 7.0g Bavarian Smoked 82cals 6.6g Bel Paese 95cals 7.5g Bergader Blue 102cals 8.1g Bonbel 90cals 7.0g Brie 90cals 7.0g Brie Blue 126cals 12.2g Buxton Blue 119cals 9.9g Caerphiliy 106cals 8.9g Cambozola 122cals 11.9g Camembert 85cals 6.8g Chaumes 86cals 7.1g Cheddar 116cals 9.8g Cheddar Half Fat 75cals 4.5g Cheddar, vegetarian 116cals 9.8g Cheddar, vintage 119cals 9.9g Cheese Spread 78cals 6.3g Cheshire 107cals 8.9g Chevre 88cals 7.1g Cornich Yarg 104cals 8.8g Cottage Cheese 27cals 1.2g Cottage Cheese, half Fat 22cals 0.5g Cream Cheese 125cals 12.6g Curd Cheese 50cals 3.3g Danish Blue 99cals 8.2g Danish Samsoe 96cals 7.4g Derby 113cals 9.6g Dolcellate 112cals 10.2g Double Gloucester 115cals 9.6g Edam 95cals 7.3g Edam Half Fat 70cals 3.6g Emmenthal 107cals 8.2g Feta Cow’s Milk 75cals 6.0g Feta Sheep’s Milk 84cals 7.1g Fontina 110cals 8.4g Fromage Frais 0% Fat 14cals 0.2g Fromage Frais 8% Fat 35cals 2.3g Goat’s Cheese Somerset 95cals 8.0g Goat’s Cheese Welsh 80cals 6.8g Gorgonzola 109cals 9.6g Gouda 106cals 8.8g Gruyere 116cals 9.1g Haloumi 86cals 6.6g Havarti 117cals 10.4g Jarlesberg 100cals 9.0g Lancashire 105cals 8.8g Mascarpone 134cals 13.2g Masdaam 105cals 7.9g Monterey Jack 106cals 8.4g Morbier 93cals 8.0g Mozzarella 88cals 6.5g Mozzarella Half Fat 55cals 3.2g Parmesan 108cals 7.3g Pecorino 129cals 9.9g Pont L’Eveque 81cals 6.0g Port Salut 91cals 7.4g Processed 94cals 7.7g Provolone 100cals 7.7g Quark Skimmed Milk 20cals 0.1g Rambol 102cals 9.4g Red Leicester 113cals 9.6g Red Windsor 113cals 9.5g Ricotta 53cals 4.2g Roquefort 102cals 8.9g Roule 93cals 8.8g Sage Derby 113cals 9.5g Shropshire Blue 106cals 9.1g Soft Cheese Full Fat 80cals 8.0g Soft Cheese Low Fat 50cals 4.0g Soft Cheese Very Low Fat 40cals 2.0g St Agur 102cals 9.3g St Paulin 84cals 5.7g Stilton Blue 116cals 10.0g Stilton White 101cals 8.6g Svenbo 109cals 8.3g Talleggio 88cals 7.1g Wensleydale 106cals 8.9g   Milk Per 568ml/1 pint Buttermilk 210cals 4.7g Full Fat Milk (silver top) 370cals 22.0g Goat’s Milk 395cals 23.5g Gold Top 445cals 28.0g Semi-Skimmed 255cals 9.9g Skimmed 195cals 0.5g Soya Milk, unsweetened 205cals 12.6g Per 28g/1oz Coffee Whitener 155cals 10.2g Condensed Milk, sweetened 95cals 2.5 2.5g Condensed Milk, Skimmed 75cals 0g Instant Milk Powder 140cals 7.6g Instant Skimmed Milk Powder 101cals 0.4g Yoghurt & Fromage Frais Natural, per pot Fromage Frais 0% Fat, 200g 100cals 0.4g Fromage Frais 8% Fat, 200g 225cals 16.0g Greek Yoghurt, 150g 200cals 14.0g Low Fat Yoghurt, 150g 90cals 1.2g Virtually Fat Free Yoghurt, 125g 70cals 0.2g Whole Milk Yoghurt, 150g 140cals 4.5g Natural, per 15ml tablespoon Fraomage Frais 0% Fat 8cals 0g Fraomage Frais 8% Fat 17cals 1.2g Greek Yoghurt 25cals 1.8g Low Fat Yoghurt 10cals 0.1g Virtually Fat Free Yoghurt 8cals 0g Whole Milk Yoghurt 15cals 0.5g   Kitchen Basics Allspice, 1 tspn 7cals 0.1g Anchovy Essence, 1 tspn 5cals 0.3g Apple Sauce, unsweetened, 1 tspn 10cals 0g Baking Powder, 1 tspn 5cals 0g Batter Mix 85cals 0.5g Beef Extract, 1tspn 20cals 0g Breadcrumbs, dried 104cals 0.5g Brown Sauce 27cals 0g Candied Peel 75cals 0.2g Castor Sugar 112cals 0g Cherries, glace 70cals 0g Chestnuts, dried 96cals 1.1g Chocolate Vermicelli 115cals 3.9g Cinnamon, 1 tspn 7cals 0g Cocoa Powder 89cals 5.9g Coconut Cream 100cals 9.9g Coconut, creamed block 190cals 19.6g Coconut, desiccated 173cals 17.7g Cooking Chocolate 150cals 9.0g Cornflour 99cals 0.2g Cranberry Sauce 35cals 0g Curry Powder 65cals 3.0g Custard Powder 101cals 0.3g Custard Powder, made with skimmed milk 22cals 0.1g Custard Powder, Made with Semi-skimmed milk 27cals 0.6g Custard Powder, made with whole milk 33cals 1.2g Dijon Mustard 43cals 3.0g Garlic, fresh 27cals 0.2g Gelatine Powder 95cals 0g Ginger Root, raw 10cals 0.2g Golden Syrup 83cals 0g Gravy Granules 130cals 9.1g Gravy Granules, premium 85cals 1.5g Gravy Powder 75cals 0g Honey 80cals 0g Horseradish Sauce, creamed 43cals 2.3g Hundreds & Thousands 100cals 0g Ice Cream Wafers, fan, each 45cals 0g Ice cream Wafers, rectangular, each 5cals 0g Icing Sugar 112cals 0g Jam 75cals 0g Jam, reduced Sugar 40cals 0g Jelly, Made with water 17cals 0g Lentils, green or brown, dried 88cals 0.5g Lentils, red, dried 90cals 0.4g Malt Vinegar 2cals 0g Mango Chutney 65cals 0.1g Marmalade 75cals 0g Marzipan 125cals 7.0g Mincemeat 77cals 1.2g Mint Jelly 44cals 0.2g Mint Sauce 34cals 0g Mixed Fruit, dried 63cals 0.4g Mixed Peel 64cals 0.2g Mustard, made up 39cals 2.3g Nutmeg, 1tspn 9cals 0.6g Oil, cooking or salad per tbsp 125cals 13.8g Parmesan Cheese, grated, per tbsp 30cals 2.3g Passata, per 100 ml 30cals 0g Pastry, filo, frozen 75cals 0.7g Pastry, puff, frozen 110cals 7.0g Pastry, shortcrust, frozen 130cals 7.9g Peanut Butter 175cals 15.0g Pearl Barley, dried 103cals 0.4g Raisons 76cals 0.1g Sauerkraut 3cals 0g Stock Cubes, each 40cals 2.0g Stuffing Mix, dried 100cals 1.5g Stuffing Mix, made up 35cals 0.5g Sugar Flowers 100cals 0g Soy Sauce, 1 tbsp 10cals 0g Split Peas, dried 90cals 0.3g Sultanas 79cals 0.1g Taco Shell, each 55cals 2.5g Tartare Sauce 76cals 5.6g Tomato Ketchup, 1 tbsp 15cals 0g Tomato Puree 19cals 0g Tortilla, flour, large, each 150cals 2.7g Tortilla, flour, small, each 100cals 1.9g Treacle, black 72cals 0g Worcester sauce, 1 tspn 4cals 0g Yeast, dried 47cals 0.4g Yeast, extract, per tspn 20cals 0g   Fish - Per 28g/1oz unless otherwise stated Anchovy Fillet, canned, drained 76cals 5.5g Bloater, filleted, grilled 70cals 4.3g Caviar, black 72cals 4.4g Clams, canned 29cals 0.2g Clams, raw, no shell 25cals 0.2g Cockles, shelled 14cals 0.1g Cod Fillet in Batter 70cals 4.3g Cod Fillet, raw 21cals 0.3g Cod Steak, frozen, raw 19cals 0.3g Cod Steamed 25cals 0.3g Cod’s Roe, hard, raw 30cals 1.2g Coley, raw 23cals 0.2g Crab, canned, white, meat only 22 cals 0.1g Crab, meat only 37cals 1.6g Eel, jellied 28cals 2.0g Eel, raw, meat only 49cals 3.1g Fish cake, one average, grilled 100cals 5.0g Fish Finger, one, average, grilled 50cals 2.1g Haddock, fillet, raw 20cals 0.2g Haddock, fillet, smoked, raw 23cals 0.2g Haddock, Fillet, smoked, steamed 29cals 0.3g Hake, raw 21cals 0.2g Halibut fillet, raw 29cals 0.5g Herring, grilled 66cals 3.6g Herring, raw 55cals 3.9g Herring, rollmop 56cals 4.2g Herring’s Roes, soft 25cals 0.5g Huss 35cals 1.0g Kipper Fillet, grilled 73cals 5.5g Kipper Fillet, smoked, raw 65cals 5.1g Kipper on the bone, grilled 46cals 3.5g Lobster, white meat only, boiled 33cals 1.0g Mackerel fillet, raw 62cals 4.5g Mackerel Fillet, smoked 100cals 8.7g Mackerel, fried 78cals 5.6g Monkfish, raw 19cals 0.1g Mullet, grey, raw 34cals 0.6g Mullet, red, raw 32cals 0.6g Mussels, canned, drained 28cals 0.6g Mussels, shelled 25cals 0.5g Mussels with Shell 9cals 0.3g Octopus 29cals 0.3g Oysters, each 6cals 0.1g Parrot Fish 24cals 0.1g Pike Fillet, raw 27cals 0.3g Pilchards in tomato sauce 40 cals 2.2g Plaice Fillet, fried in breadcrumbs 64cals 3.8g Plaice Fillet, grilled 31cals 0.6g Plaice Fillet, raw 22cals 0.4g Prawns, peeled 30cals 0.5g Prawns, unpeeled 15cals 0.3g Salmon Steaks, raw 50cals 3.0g Salmon, flesh only, steamed 55cals 3.4g Salmon on the bone, steamed 43cals 2.6g Salmon, pink, canned 44cals 1.9g Salmon, red, canned 48cals 2.6g Salmon, smoked 40cals 1.3g Sardines in Tomato Sauce 45cals 2.7g Sardines, canned in oil 61cals 3.8g Sardines, fresh, raw 46cals 2.6g Scallops, shelled 21cals 0.3g Scampi, fried 70cals 4.0g Seafood sticks, per stick 14cals 0.1g Shark, raw 29cals 0.1g Shrimps, canned, drained 25cals 0.3g Shrimps, shelled 34cals 0.3g Shrimps, with shell 10cals 0.1g Skate 19cals 0.1g Skate, grilled 24cals 0.1g Sole fillet, Dover, or Lemon, poached 26cals 0.3g Sole fillet Dover, or Lemon, raw 24cals 0.3g Sprats, raw 49cals 3.1g Sprats whole, fried 111cals 9.6g Squid, raw 25cals 0.3g Swordfish fillet 34cals 1.3g Tilapia, raw 24cals 0.4g Trout fillet, grilled 39cals 1.5g Trout Fillet, raw 38cals 1.6g Trout Fillet, smoked 39cals 1.5g Trout on the bone, grilled 28cals 1.1g Trout, one average, grilled 200cals 7.7g Tuna, canned in brine, drained 28cals 0.2g Tuna, canned in oil, drained 53cals 2.5g Tuna, fresh 40cals 1.3g Turbot 27cals 0.8g Whelks in Shells 9cals 0.1g Whelks, shelled 25cals 0.3g Whitebait, fried 150cals 13.6g Whiting, raw 25cals 0.3g Winkles in shell 5cals 0.1g Winkles, shelled 20cals 0.4g   Meat - Per 28g/1oz, unless otherwise stated Bacon, lean fried 93cals 6.0g Bacon, lean grilled 86cals 4.8g Bacon, lean raw 46cals 2.7g Bacon, 1 back rasher, 40g raw 85cals 5.0g Bacon, 1 back rasher, 40g fried 100cals 7.0g Bacon, 1 rasher, 40g, raw, grilled 75cals 4.0g Bacon, 1 streaky rasher, fried 70cals 6.3g Bacon, 1 streaky rasher, grilled 55cals 5.0g Beefburger, per 56g/2oz, raw, fried 144cals 9.8g Beefburger, per 56g/2oz raw, grilled 120cals 9.4g Beefburger, low-fat, per 56g/2oz,raw, grilled 80cals 5.1g Beefburger, quarterpounder, each, grilled 250cals 17.0g Beef, braising 46cals 2.5g Beef, braising, lean 40 cals 1.6g Beef, brisket, lean, boiled 64cals 3.1g Beef, fillet steak, lean, grilled 54cals 2.3g Beef, fillet steak, raw 40cals 1.7g Beef, mince, lean, cooked 67cals 3.3g Beef, mince, lean, raw 50cals 2.7g Beef, quick-fry, lean, raw 36cals 1.1g Beef, rib, boneless, lean, roast 67cals 3.8g Beef, rump steak, lean, grilled 51cals 1.7g Beef, rump steak, lean, raw 36cals 1.2g Beef, silverside, lean, roast 50cals 1.5g Beef, sirloin, lean, roast 54cals 1.9g Beef, stewing steak, lean, raw 35cals 1.0g Beef, topside, lean, roast 50cals 1.5g Black Pudding 80cals 6.3g Black Pudding, fried 86cals 6.1g Brawn 45cals 3.2g Calf’s Liver, fried 50cals 2.7g Calf’s Liver, raw 30cals 1.0g Chicken, breast, roast 44cals 1.1g Chicken, corn fed, meat only, raw 37cals 1.4g Chicken Drumstick, raw, skin off 29cals 1.4g Chicken Drumstick, raw, skin on 36cals 2.3g Chicken Drumstick, roast, skin off 26cals 1.1g Chicken Drumstick, roast, skin on 31cals 1.6g Chicken Meat, raw 32cals 0.6g Chicken Meat, roast 51cals 2.1g Chicken, quarter, raw, skin off 25cals 1.1g Chicken, quarter, raw, skin on 37cals 2.5g Chicken, quarter, roast, skin off 26cals 1.6g Chicken quarter, roast, skin on 34cals 2.5g Chicken, thigh, raw, skin on 37cals 2.5g Chicken, thigh, roast, skin off 26 cals 1.6g Chicken, thigh, roast, skin on 34cals 2.5g Corned Beef 61cals 3.5g Duck, roast, skin off 53cals 2.7g Duck, roast, skin on 94cals 8.1g Faggots 75cals 5.2g Frankfurters 75cals 7.0g Gammon joint, lean and fat, boiled 80cals 5.5g Gammon joint, Lean, boiled 48cals 1.6g Gammon joint, raw 70cals 5.3g Gammon steaks, lean and fat, grilled 65cals 1.8g Gammon Steaks, lean, grilled 47cals 1.5g Garlic Sausage 70cals 6.3g Goose, meat only, roast 89cals 6.1g Grouse, meat only, roast 37cals 0.6g Grouse, on bone, roast 17cals 0.3g Haggis, cooked 90cals 6.3g Ham Sausage 44cals 2.4g Ham, honey roast 50cals 1.8g Ham, lean, boiled 45cals 1.9g Ham, lean, canned 29cals 0.9g Ham, lean, vacuum wrapped 32cals 0.8g Ham, Parma, lean 60cals 2.4g Ham, shoulder, lean, vacuum wrapped 37cals 1.3g Hare, on bone, casseroled 55cals 2.3g Haslet 70cals 3.8g Heart, all kinds, raw, average 33cals 1.0g Kidney, lambs, fried 54cals 2.9g Kidney, lambs, raw 26cals 0.7g Lamb, best end neck, on bone, raw 66cals 5.8g Lamb, braising steak, raw 45cals 2.4g Lamb, breast, lean and fat, roast 103cals 8.5g Lamb, breast, lean, roast 78cals 5.3g Lamb, chops, lean and fat, grilled 88cals 8.1g Lamb, chops, lean only, grilled 62cals 3.4g Lamb, cutlets, lean and fat, grilled 103cals 8.6g Lamb, cutlets, lean only, grilled 62cals 3.4g Lamb, leg steak, lean, grilled 57cals 2.6g Lamb, leg, lean and fat, roast 74cals 5.0g Lamb, mince, lean, cooked, no fat 79cals 4.4g Lamb, mince, lean, raw 59cals 4.0g Lamb, shoulder, lean and fat, roast 80cals 5.7g Lamb, shoulder, lean only, roast 60cals 3.5g Liver Sausage 87cals 7.5g Liver, lamb’s, fried 65cals 3.9g Liver, lamb’s, raw 40cals 2.0g Liver, ox, raw 45cals 2.1g Liver, pig’s, raw 32cals 0.9g Luncheon Meat 89cals 7.8g Ox Tongue, pressed 85cals 6.7g Oxtail, meat only, casseroled 70 cals 3.7g Partridge, meat, only, roast 59cals 1.9g Partridge, on bone, roast 35cals 1.0g Pheasant, meat only, roast 60cals 3.0g Pheasant, on bone, roast 35cals 1.8g Pigeon, meat only, roast 53cals 2.3g Pigeon, on bone, roast 25cals 1.1g Polony 80cals 6.0g Pork Crackling, per 14g/half oz 80cals 6.5g Pork, belly, raw 122cals 11.3g Pork, braising steak, lean, raw 36cals 1.2g Pork, chops, lean and fat, grilled 73cals 4.5g Pork chops, lean only, grilled 53cals 1.8g Pork leg, lean and fat, roast 60cals 2.8g Pork leg, lean only, roast 51cals 1.9g Pork Mince, lean, cooked, no fat 56cals 2.9g Pork mince, lean, raw 47cals 2.8g Pork sausage, chipolata, grilled, each 75cals 4.9g Pork, sausage, large, grilled, each 160cals 10.0g Pork shoulder, lean and fat, roast 75cals 4.8g Pork, shoulder, lean, roast only 58cals 2.5g Pork, tenderloin, raw 40cals 1.8g Quail, meat only, roast 49cals 2.3g Rabbit, meat only, casseroled 35cals 1.0g Rabbit, on bone, casseroled 20cals 0.5g Salami, Danish 150cals 16.0g Salami, German or Italian 125cals 11.0g Saveloy, uncooked 75cals 5.9g Tripe, dressed 15cals 0.6g Tripe, stewed 28cals 1.2g Turkey, dark meat, roast 51cals 1.9g Turkey, light meat, roast 44cals 0.6g Turkey, meat and skin, roast 52cals 1.8g Turkey, meat only, roast 45cals 1.2g Veal, escalope, raw 30cals 0.5g Veal, fillet, breaded and fried 60 cals 3.0g Veal, fillet, roast 65cals 3.2g Venison, meat only, raw 30cals 0.5g Venison, meat only, roast 47cals 0.7g   Vegetables - Per 28g/1oz, unless otherwise stated Ackee 43cals 4.5g Artichoke, globe, boiled 5cals 0g Artichoke, globe, one 10cals 0g Artichoke, Jerusalem, boiled 12cals 0g Asparagus, boiled 7cals 0.2g Asparagus, canned, drained 7cals 0.2g Asparagus, one spear, average 5cals 0.1g Aubergine 4cals 0.1g Aubergine, fried 86cals 9.1g Avocado, one average 190cals 19.5g Avocado, flesh only 54cals 5.6g Bamboo Shoots, canned, drained 3cals 0.1g Beans, Aduki, boiled 35cals 0g Beans, Aduki, dried 78cals 0.1g Beans, Baked in Tomato Sauce 23cals 0.2g Beans, Baked in tomato sauce, reduced sugar 21cals 0.2g Beans, Black Eye, boiled 32cals 0.2g Beans, Black Eye, dried 77cals 0.5g Beans, Borlotti, canned, drained 25cals 0.1g Beans, Broad, boiled 14cals 0.2g Beans, Broad, canned, drained 25cals 0.2g Beans, Broad, raw 17cals 0.3g Beans, Butter, boiled 29cals 0.2g Beans, Butter, canned, drained 22cals 0.1g Beans, Butter, dried 83cals 0.5g Beans, French or Green, canned, drained 6 cals 0.1g Beans, French or Green, boiled 6cals 0g Beans, French or Green, frozen, boiled 7cals 0g Beans, French or Green, raw 7cals 0g Beans, Haricot, boiled 27cals 0.1g Beans, Haricot, dried 82cals 0.5g Beans, Mung, boiled 26cals 0.1g Beans, Mung, dried 80cals 0.3g Beans, Pinto, boiled 39cals 0.2g Beans, Pinto, dried 93cals 0.5g Beans, Kidney, Red, boiled 29 cals 0.1g Beans, Kidney, Red, canned, drained 29cals 0.2g Beans, Kidney, Red, Dried 76cals 0.4g Beans, Runner, boiled 5cals 0.1g Beans, Runner, raw 6cals 0.1g Beans, Soya, boiled 40cals 2.1g Beans, Soya, dried 106cals 5.3g Beansprouts, boiled 7 cals 0.1g Beansprouts, canned, drained 3 cals 0g Beansprouts, fried 21cals 1.7g Beansprouts, raw 9 cals 0.1g Beetroot, boiled 13cals 0g Beetroot, raw 10cals 0g Broccoli, boiled 7 cals 0.2g Broccoli, raw 9cals 0.3g Broccoli, purple, sprouting, raw 10cals 0.3g Brussels sprouts, boiled 10cals 0.4g Brussels sprouts, raw 12cals 0.4g Cabbage, Green, boiled 5cals 0.1g Cabbage, Green, raw 7cals 0.1g Cabbage, Red, boiled 4cals 0g Cabbage, Red, raw 6cals 0g Cabbage, White, boiled 4cals 0g Cabbage, White, raw 8cals 0g Carrots, boiled 7cals 0.1g Carrots, canned, drained 6cals 0g Carrots, raw 10cals 0.1g Cauliflower, boiled 8 cals 0.3g Cauliflower, raw 10cals 0.3g Celeriac Root, boiled 4 cals 0.1g Celeriac Root, raw 5cals 0.1g Celery, boiled 2cals 0g Celery, raw 2cals 0g Celery, per average stick 5cals 0g Chard, boiled 6cals 0g Chard, raw 5cals 0g Chickpeas, boiled 35cals 0.6g Chickpeas, canned, drained 33cals 0.8g Chickpeas, dried 91cals 1.5g Chicory, boiled 2cals 0.1g Chicory, raw 3cals 0.2g Chilli Peppers, Green, raw 6cals 0.2g Chilli Peppers, Red, raw 7 cals 0.1g Chinese Leaves 3cals 0g Corn on the cob, boiled 19cals 0.4g Corn on the Cob, one 225g/8oz 150cals 3.2g Courgettes, boiled 5cals 0.1g Courgettes, fried 18 cals 1.4g Courgettes, raw 5cals 0.1g Cucumber 3cals 0g Curly Kale, boiled 7cals 0.3g Curly Kale, raw 9cals 0.5g Endive, raw 4cals 0g Fennel, boiled 3cals 0g Fennel, raw 3 cals 0g Galangal 11 cals 0.2g Garlic 27 cals 0.2g Garlic, one clove 2cals 0g Ginger Root, raw 10cals 0.2g Horseradish, raw 18cals 0g Kohlrabi, boiled 5cals 0g Kohlrabi, raw 7cals 0g Leeks, boiled or raw 6cals 0.2g Lentils, Green or Brown, boiled 30cals 0.5g Lentils green or Brown, dried 88cals 0.5g Lentils, Red, boiled 29cals 0.1g Lentils, Red, dried 90cals 0.4g Lettuce 4cals 0.1g Mangetout, boiled 8cals 0.1g Mangetout, raw 9cals 0.1g Marrow, boiled 3cals 0.1g Marrow, raw 3 cals 0.1g Mixed Vegetables, canned, drained 11cals 0.2g Mixed Vegetables, frozen, boiled 12cals 0.1g Mooli 4cals 0g Mushrooms, canned, drained 3cals 0.1g Mushrooms, canned, fried 44cals 4.5g Mushrooms, raw 4cals 0.1g Mushrooms, Chinese, dried 81cals 0.5g Mushrooms, Shitake, dried, boiled 16cals 0g Mustard and Cress 4cals 0.2g Okra, boiled 8cals 0.3g Okra, fried 77cals 7.5g Okra, raw 9cals 0.3g Onions, boiled 5cals 0g Onions, dried 89cals 0.5g Onions, raw 10cals 0g Onions, sliced and fried 47cals 3.2g Onions, spring, one average 5cals 0.1g Parsley, fresh 8cals 0.2g Parsnips, boiled 19cals 0.3g Parsnips, raw 18cals 0.3g Peas, boiled 23cals 0.5g Peas, canned, drained 23cals 0.3g Peas, frozen, boiled 20cals 0.3g Peas, dried, boiled 31cals 0.2g Peas, dried, raw 87cals 0.7g Peas, Marrowfat, canned, drained 29cals 0.2g Peas, Mushy, canned 23cals 0.2g Peas, Petite Pois, canned, drained 13cals 0.2g Peas, Petite Pois, frozen, boiled 14cals 0.3g Peas, Processed, canned, drained 28cals 0.2g Peas, raw 24cals 0.4g Peas, Split, boiled 36cals 0.3g Peas, Split, dried, raw 94cals 0.7g Peas, Sugarsnap, boiled 9cals 0.1g Peas, Sugarsnap, raw 10cals 0.1g Pease Pudding, canned, drained 27cals 0.2g Peppers, Green, raw 4cals 0g Peppers, mixed, frozen 6cals 0.1g Peppers, Red, raw 9cals 0.1g Peppers, Yellow, raw 7cals 0g Potatoes, baked, 200g/7oz raw with skin 150cals 0.4g Potatoes, chips, average 54cals 1.9g Potatoes, chips, French fries 80cals 4.4g Potatoes, Chips, frozen, oven baked 45cals 1.3g Potatoes, Instant Powder 90cals 0.2g Potatoes, New, boiled 21cals 0.1g Potatoes, New, canned, drained 18cals 0g Potatoes, New, raw 20cals 0.1g Potatoes, Old, Boiled 21cals 0g Potatoes, Old, roast 43cals 1.3g Pumpkin, boiled 4cals 0g Radicchio 4cals 0g Radish 3cals 0g Salsify, boiled 7cals 0.1g Sauerkraut 3cals 0g Seakale, boiled 2cals 0g Shallots, raw 6cals 0g Spinach, boiled 5cals 0.2g Spinach, raw 7cals 0.2g Spring Greens, boiled 6cals 0.2g Spring Greens, raw 9cals 0.3g Squash, Acorn, raw 11cals 0g Squash, Butternut, raw 10cals 0g Squash, Spaghetti, raw 7cals 0.2g Swede, boiled 3cals 0g Swede, Raw 7cals 0.1g Sweet Potato, boiled 24cals 0.1g Sweet Potato, raw 25cals 0.1g Sweetcorn, Baby Cobs 7cals 0.1g Sweetcorn Kernels, boiled 32cals 0.7g Sweetcorn Kernels, canned, drained 35cals 0.3g Tomato, one average 15cals 0.3g Tomatoes, canned with juice 5cals 0g Tomatoes, fried 26cals 2.2g Tomatoes, raw 5cals 0.1g Turnips, boiled 3cals 0.1g Turnips, raw 7cals 0.1g Water Chestnuts, canned, drained 9cals 0g Watercress 6cals 0.3g Yarn, boiled 38cals 0.1g Yarn, raw 33cals 0.1g   Fruit - Per 28g/1oz, unless stated otherwise Apple, one average 60 cals 0 Apple, fresh only 13cals 0g Apple, with skin and core 12cals 0g Apple, cooking 10cals 0g Apple, cooking, baked and skin 9cals 0g Apple, cooking, one average 75cals 0g Apple, stewed, no sugar 9 cals 0g Apple, dried rings 70 cals 0.1g Apricots, canned in syrup 18cals 0g Apricots, dried 53cals 0.2g Apricots, fresh, with stones 8cals 0g Apricots, semi-dried 45cals 0.2g Apricots, stewed, no sugar 8cals 0g Avocado, one average 190 cals 19.5g Avocado, flesh only 54cals 5.6g Banana, dried chips 146cals 9.0g Banana, flesh and skin 18cals 0.1g Banana, flesh only 26cals 0.1g Bilberries 9cals 0g Blackberries 7 cals 0g Blackberries, stewed, no sugar 6cals 0g Blackcurrants, fresh 8cals 0g Blueberries 18cals 0g Carambola (star fruit) 9cals 0.1g Cherries 11cals 0g Cherries, stewed, no sugar 10cals 0g Cranberries 5cals 0g Currants 82cals 0g Damsons 10cals 0g Damson, stewed, no sugar 10cals 0g Dates, dried with stones 65cals 0g Dates, dried without stones 77cals 0g Dates, fresh, with stone 31cals 0g Figs, dried 65cals 0g Figs, dried, stewed, no sugar 36cals 0.3g Figs, one average, fresh 15cals 0g Figs, fresh 12cals 0g Fruit Cocktail, canned in juice 8 cals 0g Fruit Cocktail, canned in syrup 16 cals 0g Gooseberries, cooking 5cals 0g Gooseberries, dessert 10cals 0g Gooseberries, stewed, no sugar 5cals 0g Grapefruit, flesh only 9cals 0g Grapefruit, fresh, half 30 cals 0g Grapes, white or black 16 cals 0g Greengages, fresh 11cals 0g Greengages, stewed, no sugar 10 cals 0g Guavas, canned in syrup 17cals 0.1g Guavas, fresh 7cals 0.1g Kiwi Fruit, one average 35cals 0.3g Kiwi Fruit 12 cals 0.1g Kumquats, canned in syrup 39cals 0.1g Kumquats, fresh 12cals 0.1g Lemon, flesh only 4cals 0g Lime, flesh only 2cals 0g Loganberries, canned in juice 29 cals 0g Loganberries, fresh 6 cals 0g Loganberries, stewed, no sugar 4cals 0g Lychees, canned in syrup 19cals 0g Lychees, flesh only 17cals 0g Mandarins, canned in juice 9 cals 0g Mandarins, canned in syrup 15cals 0g Mango, canned in syrup 22cals 0g Mango, dried 100cals 0.9g Mango, one average 110cals 0g Mango, flesh only 16cals 0g Mangosteen, flesh only 21cals 0.1g Madlars, flesh only 12cals 0g Melon, Cantaloupe, flesh only 5cals 0g Melon, Cantaloupe, with skin 4cals 0g Melon, Galia, flesh only 7cals 0g Melon, Galia, with skin 5cals 0g Melon, Honeydew, flesh only 8cals 0g Melon, Honeydew, with skin 5cals 0g Melon, Ogen, flesh only5 8cals 0g Melon, Ogen, with skin 5cals 0g Mulberries, fresh 10cals 0g Nectarine, flesh only 11cals 0g Nectarine, with stone 10 cals 0g Olives, black, each 3cals 0.3g Olives, green, stuffed, each 5cals 0.3g Olives, green, with stone 22cals 2.5g Olives, green, without stone 30cals 3.0g Orange, one average 50cals 0g Oranges, canned in juice 9cals 0g Oranges, flesh only 11 cals 0g Oranges, with skin 7 cals 0g Papaya, canned in juice 19cals 0g Papaya, flesh only 10cals 0g Papaya, with skin and pips 8cals 0g Passionfruit, one average 7cals 0.1g Passionfruit, flesh and seeds only 10cals 0.1g Peaches, canned in juice 11cals 0g Peaches, canned in syrup 16cals 0g Peaches, dried 63cals 0.2g Peaches, flesh only 9cals 0g Peaches, with stone 8cals 0g Pear, one average 50cals 0g Pears, canned in juice 9cals 0g Pears, canned in syrup 14cals 0g Pears, dried 59cals 0.1g Pears, flesh only 12cals 0g Pears, stewed, no sugar 10cals 0g Pears, with skin and core 10cals 0g Pineapple, canned in juice 13cals 0g Pineapple, canned in syrup 18cals 0g Pineapple, dried 79cals 0.4g Pineapple, flesh only 12cals 0g Pineapple in juice, one ring 20cals 0g Pineapple in syrup, one ring 30cals 0g Plum, one average 18cals 0g Plums, canned in syrup 17cals 0g Plums, stewed, no sugar 8 cals 0g Plums, with stones 10cals 0g Pomegranate, one average 60cals 0.2g Prickly Pears 14cals 0g Prunes, canned in juice 23cals 0g Prunes, canned in syrup 26cals 0g Prunes, no stones 46cals 0.1g Prunes, semi-dried, no stones 40cals 0.1g Prunes, stewed, no sugar 23cals 0g Prunes, with stones 38cals 0.1g Quinces, flesh only 7cals 0g Raisons 78 cals 0.1g Rambutan, flesh only 20cals 0.1g Raspberries, canned in syrup 25cals 0.1g Raspberries, fresh or frozen 7cals 0.1g Raspberries, stewed, no sugar 7cals 0.1g Redcurrants 6cals 0g Redcurrants, stewed, no sugar 5cals 0g Rhubarb 2cals 0g Rhubarb, canned in syrup 9cals 0g Rhubarb, stewed, no sugar 2cals 0g Satsuma, one average 20cals 0g Sharon Fruit 21cals 0g Star Fruit (Carambola) 9cals 0.1g Strawberries 8cals 0g Strawberries, canned in syrup 19cals 0g Strawberries, frozen 9cals 0g Sultanas 79 cals 0.1g Tangerine, one average 20cals 0g Ugli Fruit, one average 100cals 0g Watermelon, flesh only 9cals 0g Watermelon, with skin and pips 5cals 0g Whitecurrants 7cals 0g Whitecurrants, stewed, no sugar 6cals 0g   Drinks - Beverages, per cup, unless otherwise stated Cocoa Powder, per 28ml/1oz 89cals 5.9g Coffee, black neg 0g Coffee, with 28ml/1fl oz semi-skimmed milk 14cals 0.5g Coffee with 28ml/1fl oz skimmed milk 10cals 0g Coffee with 28ml/1fl oz whole milk 21cals 1.1g Drinking Chocolate made with 2 teaspoons powder And 200ml/third pint skimmed milk 115cals 1.7g Malted Drink Powder per 28g/1 oz 112 cals 1.8g Tea, black neg 0g Tea, with 28ml/1 fl oz semi-skimmed milk 14cals 0.5g Tea, with 28ml/1 fl oz skimmed milk 10cals 0g Tea with 28ml/1 fl oz whole milk 21cals 1.1g Cans, per 330ml can Cola 130cals 0g Cream Soda 90cals 0g Ginger Bear 100 cals 0g Lemonade 80cals 0g Limeade 80cals 0g Orangeade 110cals 0g Unsweetened Juices, per 100ml Apple 40cals 0.1g Carrot 25cals 0.1g Cranberry 50cals 0.1g Grape 50cals 0.1g Grapefruit 35cals 0.1g Orange 40cals 0.1g Pineapple 45cals 0.1g Prune 85cals 0.1g Tomato 15cals 0.1g Vegetable 25cals 0.1g Mixers, per 115ml/4 fl oz bottle American Ginger Ale 40cals 0g Bitter Lemon 50 cals 0g Dry Ginger Ale 25 cals 0g Indian Tonic 32 cals 0g Lemonade 30 cals 0g Squashes, average value for all flavours, per two 15ml tablespoons undiluted High Juice 50 cals 0g No Added Sugar 5cals 0g Regular or Wholefruit 30cals 0g