Calories - Why Calorie Count?
Health professionals involved in helping people to lose weight, tend to agree that healthy
eating and a low fat diet are essential for long term healthy weight loss.
Losing weight by calorie counting helps to build your knowledge and awareness of what's in
what you eat, and what your body really needs. Calorie counting is flexible enough to fit into
most lifestyles and can accommodate personal taste, likes and dislikes. There are no
forbidden foods when you calorie count - everything is allowed - as long as you eat less
calories than you burn up each day you will lose weight, that's a scientific fact.
First you need to work out how many calories you need each day to maintain your weight.
For women, this averages around 2000, for men around 2500 (more if you are very over
weight, very muscular - or very tall!). To lose weight you need to create a calorie deficit by
consuming fewer calories than you burn. If you eat 500 calories less than you need each day
you'll lose weight at the rate of one pound a week. If you eat 1,000 calories less than you
need each day you'll lose two pounds each week. Your body will have to turn to its fat stores
to make up your calorie deficit. It's recommended that you combine exercise (burning more
calories) with healthy eating to create a calorie deficit.
Have a look at how many calories are in things:
Calories in Takeaways
Food
Serving
Kcal
Chicken Sandwich, Burger King*
1 Sandwich/224g
659
Quarter Pounder With Cheese, McDonald's*
1 Burger/206g
515
Big Mac, McDonald's*
1 Big Mac/215g
492
McChicken Sandwich, McDonald's*
1 Sandwich/167g
376
Cheeseburger, McDonald's*
1 Burger/122g
300
Hamburger, McDonald's*
1 Burger/108g
254
Fries, McDonald's*
1 Reg Portion/78g
224
Extra Crispy Chicken Drumstick, Kentucky Fried Chicken*
1 Drumstick/67g
195
Hash Brown McDonald's*
1 Portion/56g
127
Cheese & Tomato Pizza, 9.5", Domino's Pizza
1 Slice/52g
125
Garlic Bread, Pizza Hut*
1 Slice/24g
101
Calories in Pizza
Pizza Topping
Calories per Pizza Slice (Kcal)
Pepperoni Feast
352
Super Supreme
331
Meat Feast
327
Supreme
309
Cheese Feast
299
Chicken Feast
283
Country Feast
279
Spicy, Hot One
274
Cajun Chicken, Hot One
273
Chicken Supreme
273
Vegetable Supreme
273
Vegetarian, Hot One
265
Farmhouse
240
Margherita
238
Hawaiian
222
Chicken Hi Light
189
Ham Hi Light
184
Calories in Snacks
Food
Serving
Kcal
Nuts, Brazilian
Crisps, Chargrilled Steak, MAX, Walkers
Popcorn, Toffee, Blockbuster
Doritos, Extreme Chilli Heatwave, Doritos
Crisps, Lime & Thai Spices, Sensations, Walkers
Popcorn, Salted, Blockbuster
Crisps, Vintage Cheddar & Red Onion Chutney, Sensations, Walkers
Crisps, Salt & Shake, Walkers
Nuts, Salted Roasted, Luxury, KP
Nuts, Pistachio
Nuts & Raisins, Mixed, KP
Crisps, Ready Salted, Walkers
Crisps, Cheese & Onion, Cheese Heads, Walkers
12 Whole / 40g
1 Bag / 50g
½ Bag / 50g
1 Bag / 40g
40g
½ Bag / 50g
40g
1 Bag / 30g
25g
25g
25g
1 Bag / 25g
1 Bag / 27g
275
263
220
200
200
198
198
162
161
152
136
133
128
Frazzles, Bacon, Walkers
Crisps, Sour Cream & Chive, Lights, Walkers
Monster Munch, Pickled Onion, Walkers
Crisps, Roast Chicken, Potato Heads, Walkers
Crisps, Naked, Potato Heads, Walkers
Quavers, Cheese, Walkers multi bag
Crisps, Salt & Vinegar, Baked, Walkers
Wotsits, Cheesy, Walkers
French Fries, Worcester Sauce, Walkers
Wotsits, Prawn Cocktail, Walkers
Squares, Salt & Vinegar, Walkers
1
1
1
1
1
1
1
1
1
1
1
Bag
Bag
Bag
Bag
Bag
Bag
Bag
Bag
Bag
Bag
Bag
/
/
/
/
/
/
/
/
/
/
/
25g
24g
22g
23g
23g
20g
25g
19g
22g
19g
25g
121
114
109
107
106
88
98
95
94
93
92
Calories in Main Meals
Main Meal
Serving Size Calories/kcals
Lasagne, Pizza Express
Toad in the Hole, Aunt Bessie’s
Tikka Masala, Chicken, & Pilau Rice, GFY, Asda
Chilli Con Carne, With Rice, Perfectly Balanced, Waitrose
Beef Dinner, Roast, Birds Eye
Bake, Vegetable, Marks & Spencer
Bolognese, Spaghetti, Marks & Spencer
Chicken Kiev, Bernard Matthews
Sausage & Mash, Healthy Living, Tesco
Tagliatelle, Mushroom & Bacon, BGTY, Sainsbury’s
Bake, Tuna & Pasta, Healthy Living, Tesco
Pizza, Mushroom & Ham, COU, Marks & Spencer
Cauliflower Cheese, Finest, Tesco
Burgers, Beef, Aberdeen Angus, Marks & Spencer
Chilli, Non Carne, Linda McCartney
Canelloni, Spinach & Ricotta, BGTY, Sainsbury’s
Cod, Battered, Chop Shop, Youngs
Pie, Cottage, Weight Watchers
Hot Pot, Beef, Weight Watchers
Salmon, Fillet, Raw, Average
Fish, Fingers, Birds Eye
Burgers, Beef, 100%, Birds Eye
Sausages, Quorn
Burger, Quorn
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
3
1
2
1
Serving/350g
Serving/190g
Pack/400g
Pack/ 400g
Meal/340g
Pack/450g
Pack/400g
Kiev/125g
Pack/450g
Pack/400g
Pack/400g
Pizza/245g
Serving/250g
Burger/142g
Pack/340g
Pack/300g
Portion/113g
Pack/320g
Pack/320g
Fillet/79g
Fingers/75g
Burger/41g
Sausages/85g
Burger/50g
514
452
440
404
386
383
380
373
369
368
360
355
318
298
275
246
237
230
210
149
140
120
96
73
Calories
Calories in Subway
Subway Sub
Serving
Kcal
Meatball Marinara Sub
6” Sub/382
520
Chicken & Bacon Ranch Sub
6” Sub/309g
489
Spicy Italian Sub
6” Sub/229g
461
Italian BMT Sub
6” Sub/245g
429
Tuna Sub
6” Sub/253g
402
Sweet Onion Chicken Teriyaki Sub
Cheese Steak Sub
Club Sub
6” Sub/283
6” Sub/261g
6” Sub/268g
352
336
Turkey Breast Sub
6” Sub/226g
256
Veggie Delite Sub
6” Sub/169g
203
299
Calories in Side Orders
Order
Serving Size
Calories / Kcals
Onion Rings, Battered, Somerfield
Chips, Fried Average
Onion Rings In Breadcrumbs, McCain
Egg Noodles, Asda
Cous Cous, Plain, Waitrose
Baked Potato, Average
Chips, Homefries, Frozen Weight, McCain
Baked Beans, Heinz
Basmati Rice, Cooked, Average
Roast Potatoes, Sainsbury’s
Hash Browns, Oven Baked, Tesco
Spaghetti Hoops, Tesco
Samosas, Vegetable, Marks & Spencer
Stuffing, Sage & Onion, Paxo
Salad, Crisp & Crunchy, Asda
Yorkshire Pudding, Aunt Bessies
Peas, Frozen, Birds Eye
Chicken Satay Sticks, Asda
Poppadom, Asda
Corn, Cob, Average
Stir Fry, Tesco
Broccoli, Green, Raw, Average
1 Serving/100g
1 Sm Serving/130g
1 Serving/100g
1 Serving/190g
1 Serving/70g
1 Med Pot/200g
1 Serving/150g
½ Can/270g
1 Serving/140g
1 Serving/165g
2 Hash Browns/75g
½ Can/205g
1 Samosa/45g
1 Serving/50g
1 Pack/250g
1 Pudding/18g
1 Serving/85g
1 Stick/20g
1 Poppadom/9g
1 Cob/75g
1 Serving/150g
1 Serving/80g
343
296
294
288
244
218
201
197
188
164
161
123
115
72
55
50
52
43
42
42
33
24
Calories in Fish
Kcal
Fish
Serving
Scampi, Breaded, Average
Mackerel Fillets Smoked Average
1 Serving/255g
1 Serving/60g
200
Salmon Fillet, Aldi
1 Fillet/100g
198
Cod Fillet, Battered, Average
1 Fillet/90g
158
Sardines Grilled
3 Sardines/75g
146
Fishcakes, Frozen, Average
1 Cake/85g
112
Tuna Chunks, in Brine, Sainsbury’s
½ Tin/93g
105
Shark, Raw
1 Serving/100g
102
Haddock Fillet, Smoked, Youngs
1 Fillet/100g
98
Langoustine, Raw, Average
1 Serving/100g
90
Lobster, Boiled
2 Tbsp Meat/85g
88
Shrimp, Boiled, Average
1 Serving/60g
70
Prawns, Boiled
20 Prawns/60g
59
Crab, Sticks, Tesco
3 Sticks/45g
45
Mussels, Boiled, Average
5 Mussels/35g
36
565
Calories in Choc
Chocolate
ocolate
Chocolate
Serving
Calories / Kcals
Dairy Milk, Cadbury’s
Dream, Cadbury’s
Rolo, Nestle
Dairy Milk with Caramel, Cadbury’s
Dairy Milk with Fruit & Nut, Cadbury’s
Toffee Crisp, Nestle
Crunchie, Cadbury’s
Snickers, Mars
Maltesers, Mars
Turkish Delight, Fry’s
Mars Bar, Mars
Flake, Cadbury’s
Crème Egg, Cadbury’s
Buttons, Dairy Milk, Cadbury’s
Aero, Nestle
Twix. Mars
Bounty, Mars
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
255
250
247
240
240
227
200
190
187
186
175
170
170
170
164
143
135
Bar/49g
Bar/45g
Pack/52.5g
Bar/50g
Bar/49g
Bar/44g
Bar/42g
Snack Size/38g
Packet/37g
Bar/51g
Snack Size/32g
Bar/32g
Egg/39g
Pack/32.5g
Bar/31g
Single Bar/29g
Bar/28g
Milky Way, Mars
Twirl, Cadbury’s
Fudge, Cadbury’s
Kit Kat, Nestle
1
1
1
2
Bar/26g
Finger/22g
Bar/25g
Fingers/21g
118
116
110
106
Calories in Eggs
Kcal
Eggs
Serving
Egg, Goose, Whole, Raw
Egg, Dried, Whole, Average
1 Egg/144g
1 Serving/28g
159
Egg, Duck, Whole, Raw
1 Egg/75g
122
Egg, Whole, Raw
1 Med Egg/66g
108
Egg, Fried
1 Med Egg/60g
105
Egg, Scrambled, Average
1 Egg/68g
100
Egg, Boiled
1 Med Egg/50g
74
Egg, Poached
1 Med Egg/50g
74
Egg, Yolk, Raw
1 Av Yolk/14g
48
Egg, White, Dried, Average
1 Tbsp/14g
41
Egg, White Only, Raw
1 Large Egg/40g
21
Egg, Quail, Whole, Raw
1 Egg/13g
20
232
Calories in Fruit & Veg
Food
Serving
Kcal
Red Kidney Beans In Water, Tesco*
Potatoes, Baked, Flesh & Skin
Banana Fresh, Weighed Without Skin
Sweet Corn, Green Giant*
Apricots, Dried, Sundora*
Pear, Average, Raw
Orange
Garden Peas, Bird's Eye*
Potatoes, New, Boiled in Salted Water
Cherries, Black, Raw
Apples, Eating, Raw
Mango, Raw
Blueberries, Raw
Kiwi Fruit
Onions, Raw
Peach, Raw
Plums
Satsumas
1 Can/420g
1 Med/180g
1 Med/150g
1 Can/200g
1 Serving/50g
1 Med/170g
1 Med/160g
1 Serving/85g
100g
100g
1 Med/112g
225g
100g
100g
100g
1 Med/110g
100g
100g
391
245
143
140
83
68
59
53
53
51
53
60
60
49
36
36
36
36
Cauliflower, Raw
Broccoli, Green, Raw
Peppers, Capsicum, Red Raw
Carrots, Young, Raw
Broccoli, Raw
Strawberries, Raw
Melon, Average
Green Beans, French Beans Boiled in Unsalted Water
Courgette, Raw
Grapes, Average
Tomato, Raw
Lettuce, Average, Raw
Mushrooms, Common, Raw
Cucumber, Raw
100g
100g
100g
100g
100g
100g
100g
100g
100g
100g
1 Med/85g
100g
100g
100g
34
33
32
30
30
27
24
22
18
17
14
14
13
10
Calories in Alcoholic Drinks
Alcoholic Drinks
Serving Size
Calories/kcals
Gin & Tonic, Premixed, Canned, Gordons
Beer Bitter, Draught
Larger, Average
Strong Lager (5%)
Stout (4%)
Wine, small
Wine, Medium
Wine, large
Wine
Wine, Red
Champagne, Average
Barcardi & Diet Coke
Vodka & diet mixer
Cider
Cider
Vodka
Vodka
Alcopop
Cream Liqueur
Shooters
Tonic Wine
Diet cans soft drinks
Cans Soft drinks
1 Can/250ml
1 Pint/568ml
1 Pint/568ml
1 Pint/568ml
1 pint
1 Glass/125ml
1 Glass/175m
1 Glass/250ml
1 bottle
1 Glass/120ml
1 Glass/120ml
1 Serving/275ml
1 Serving/275ml
1 pint
1 litre
¼ bottle (175ml)
½ bottle (350ml)
275ml
50ml
25ml
75cl
330ml
330ml
213
256
188
256
210
105
147
210
630
80
89
55
55
244
360
385
770
200
162
55-100
622
0
142
Calories in Non -Alcoholic Drinks
Non-alcoholic Drink
Serving Size Calories/kcals
Smoothie, Strawberries & Bananas, Innocent
Cola, Coke, Coca-Cola
Irn brew
Sprite Zero
Juice, Orange, with Bits, Tropicana
Juice Drink, J20, Orange & Passion Fruit, Britvic
Capri-sun
Red Bull, Regular
High Lights, Chocolate Drink, Dry, Cadbury
Tea, Made With Water, With Semi Skimmed Milk
Coffee, Infusion, Average, With Semi Skimmed Milk
Ribena, Blackcurrant, Really Light No Added Sugar
Tea, Earl Gray, Infusion With Water
Water, Mineral or Tap
1 Bottle/250ml
1 Can/330ml
1 Can/330ml
1 Bottle/275ml
1 Bottle/330ml
1 Bottle/275ml
200ml
1 Can/250ml
1 Sachet/10g
1 Cup/200ml
1 Cup/220ml
1 Carton/250ml
1 Mug/250ml
1 Glass/250ml
143
142
141
0
141
132
89
113
37
14
14
8
3
0
Calories in Coffee
Coffee
Serving
Kcal
Coffee, Mocha, White Chocolate, Skimmed, Whip, Tall, Starbucks
1 tall/354ml
344.0
Frappuccino, Mocha, With Whip & Syrup, Tall, Starbucks
1 tall/354ml
331.0
Coffee, Mocha, With Whipped Cream, Semi Skimmed Milk, Regular, Caffe Nero 1 cup/180ml
326.0
Coffee, Latte, Chai, Semi Skimmed Milk, Caffe Nero
1 Latte/423ml
283.0
Coffee, Mocha, Peppermint, Skimmed, Tall, Starbucks
1 tall/354ml
237.0
Coffee, Mocha, Pret a Manger
1 serving/340ml 232.8
Coffee, Frappe Latte, Caffe Nero
1 regular/369.4g 210.6
Coffee, Caffe Latte, Whole Milk, Tall, Starbucks
1 tall/354ml
Coffee, Latte, Pret a Manger
1 serving/340ml 194.4
Frappuccino, Coffee, Tall, Starbucks
1 tall/354ml
Coffee, Caramel Macchiato, Skimmed Milk, Tall, Starbucks
1 tall/354ml
173.0
Coffee, Cappuccino, EAT
1 tall/355ml
168.0
Frappuccino, Espresso, Tall, Starbucks
1 tall/354ml
165.0
Coffee, Iced, latte, Whole Milk, With Syrup, Tall, Starbucks
1 tall/354ml
160.0
200.0
190.0
Coffee, Latte, Skimmed Milk, Tall, EAT
1 tall/355ml
142.0
Coffee, Iced, Latte, Skimmed Milk, & Syrup, Tall, Starbucks
1 tall/354ml
122.0
Frappuccino, Coffee, Light, Tall, Starbucks
1 tall/354ml
119.0
Coffee, Cappuccino, Weight Watchers
1 beaker/230ml 115.0
1 tall/354ml
106.0
Coffee, Caffe Misto, Whole Milk, Tall, Starbucks
Coffee, Cappucino, Full-Fat Milk, No Chocolate, Pret a Manger
Coffee, Mocha, Nescafe
1 serving/355ml 102.0
1 sachet/22g
92.0
Coffee, Cappuccino, Instant, Kenco
1 sachet/20g
80.2
Coffee, Cappuccino, Skimmed Milk, Tall, Starbucks
1 tall/354ml
76.0
Coffee, Iced, Latte, Skimmed Milk, Tall, Starbucks
1 tall/354ml
73.0
Coffee, Caffe Misto, Skimmed Milk, Tall, Starbucks
1 tall/354ml
64.0
Coffee, White, made With 1 Sugar, Klix Vending Machine
1 cup/190ml
51.0
Coffee, Instant, Made With Water & Semi-Skimmed Milk
1 serving/350ml 24.5
Coffee, White, Klix Vending Machine
1 cup/190ml
23.0
Coffee, Caffe Americano, Tall, Starbucks
1 tall/354ml
11.0
Coffee, Brewed, Tall, Starbucks
1 tall/354ml
7.0
Coffee, Espresso, Solo, Starbucks
1 solo/30ml
6.0
Coffee, Decaffeinated, Gold Blend, Nescafe
1 Tsp/5g
5.4
Coffee, Black
1 mug/270ml
5.4
Coffee, Iced, Tall, Starbucks
1 tall/354ml
4.0
Calories in Breakfast Cereals
Breakfast Cereals
Serving
Corn Flakes
Corn Flakes
Porridge Oats-so Simple original
Porridge oats-so –Simple Golden Syrup Flavour
Porridge oats-so simple Honey and Almond
Porridge oats-so-simple Sweet Cinnamon
Weetabix
Special K
Alpen Original
All Bran
Cheerios
Crunchie Nut Cornflakes
Co-Co Pops
Milk, Whole
Milk, Semi-skimmed
Milk, Skimmed
25g
100g
1 sachet, 27g
1 sachet, 36g
1 sachet ,33g
1 sachet, 33g
2 biscuits,37.5g
30g
40g
40g
30g
30g
30g
100ml
100ml
100ml
See Healthy Recipes for some ideas for low calorie meals
Kcal
100
370
103
137
121
121
135
114
143
111
111
121
116
67
50
42