Foods Calorie Chart - Nutrition - The Pakistani Expatriates.pdf

1/28/2010

Foods Calorie Chart - Nutrition - The Pa…

Milk and Milk Products

Amount

Calorie

Yoghurt

100 gr

Milk

1 124 glass/180ml

90-100

Milk, skim

1 35 glass/180ml

Yoghurt, plain

100 gr

75

Yoghurt(flavoured 100 gr and fruit)

100

Yoghurt, skim

100 gr

55

White Cheese(with fat)

100 gr

260290

Cheddar Cheese 100 gr ( with Fat)

400425

Parmesan Cheese 100 gr

420460

Egg,1

72

45g

Egg White

1 Piece

14

Egg Yolk

1 Piece

58

Fats

Amount

Calorie

Butter

1Table 206 Spoon(28gr)

Margarine

1Table 204 Spoon(28gr)

Oil

1Table 130 Spoon(15gr)

Meat

Amount Calorie

Beef(Grilled) 100 gr

278

Chicken (Grilled)

100 gr

132

Chicken 100 gr Breast(Boiled)

150

Lamb(Grilled 100 gr with fat)

282

Lamb Liver(In 100 gr oil)

232

Salami

100 gr

446

Sausage

100 gr

287300

Sea Food

Amount Calorie

Black Caviar

1 Table Spoon

72

Mussel

1 Piece

9

Oyster(Medium 1 Piece Sized)

6

Karides(Orta Boy)

1 Piece

144

100 gr

171

Smoked

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1/28/2010

Foods Calorie Chart - Nutrition - The Pa…

100 gr

171

Sword Fish

1 Piece

121

Tuna Fish

100 gr

135

Salmon

Grains

Amount(gr) Calorie

1Piece of White 28 Bread

70-100

1Piece of Whole28 Wheat Bread

55-60

1 Piece 180-200 Croissant

180200

1 Piece of 10-15 Toasted Bread

25-35

Biscuits

100

450480

Dry Lentil

100

314

Dry Barley

100

367

Dry boiled and 100 pounded Wheat

371

Dry Cuscus

100

367

Dry Corn 100

342

Dry Wheat

100

364

Sesame

100

589

Dry 100 Macaroni

339

Boiled 100 Macaroni

85

Dry Rice 100

357

Boiled Rice

125

100

Vegetables

Amount Calorie

Tomatoes

1 Piece

14

Articoke(Medium 1 Piece sized)

10

Eggplant(Medium 1 Piece Sized)

28

Fresh Green Beans

90

100 gr

Brocolli

100 gr

35

Brussel Sprouts

100 gr

35

Zucchini

100 gr

25

Carrots

100 gr

35

Cauliflower

100 gr

32

Celery

100 gr

18

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Foods Calorie Chart - Nutrition - The Pa… Cucumber

1 Piece

11

Lettuce

1 Piece

15

Mushroom

100 gr

14

Onion

100 gr

35

Green Peas

100 gr

89

Fresh Green Pepper

100 gr

15

Boiled Potatoes

120 gr

100

Spinach

100 gr

26

Cabbage

100 gr

20

Miscellaneous Amount(gr) Calorie

Almond

100

600

Coconut

100

603

Hazel-nut

100

650

Ground nut

100

560

Pine nut

100

600

Walnut

100

549

Pop Corn

100

478

Zuchini seeds

100

571

Sunflower seeds 100

578

Sugar

30gr

115

Sugar, 1 tsp

5 gr

19

Honey/syrups

30 gr

86

Jam

30 gr

78

Meat or yeast extract

5 gr

9

Plain sweet biscuits,2

16 gr

68 gr

Fruit cake, 1 slice

40 gr

160

Ice cream, 1 scoop

30 gr

64

Fruits

Amount

Calorie

Apple

1 Piece

60

Apricot

1 Piece

80

Banana

1 Piece

100

Cherry

100 gr

40

Dry Fig

100 gr

59

Grapefruit 1 Piece

60

Orange

1 Piece

50

Kiwi fruit

1 Piece

34

Mandarine 1 Piece

50

Water Melon

55

300 gr

Melon

300 gr

40

Peach

1 Piece

60

Pear

1 Piece

70

Plum

1 Piece

8

Grape

100 gr

57

Strawberry 100 gr

26

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