Calorie and Vitamin Counter
| Food | Amount | Cal | K/J |
| Milk | |||
| Full Cream | 1 cup | 167 | 700 |
| Trim | 1 cup | 115 | 480 |
| Skim | 1 cup | 88 | 365 |
| Soy(average) | 1 cup | 160 | 670 |
| Yogurt | |||
| Natural | 200g | 160 | 670 |
| Non-fat/skim | 200g | 120 | 500 |
| Fruit Flavoured | 200g | 190 | 790 |
| Cheese | |||
| 3cm Cube | 30g | 120 | 500 |
| Shredded | 1/2 cup | 240 | 1000 |
| Ice Cream – Vanilla/Flavoured | 1 reg scp | 90 | 375 |
| 1 Ltre Tub | 900 | 3760 | |
| Butter | 1 tsp | 36 | 150 |
| Margarine | 1 tsp | 36 | 150 |
| Oil (incl vegetable, grapeseed, linseed, olive, peanut, sesame etc) | 1 tbsp | 176 | 735 |
| Eggs – jumbo | 67g | 100 | 420 |
| Meat | |||
| Steaks – Blade (no oil, grilled) | 100g | 175 | 730 |
| Eye Fillet | 100g | 196 | 820 |
| Corned Beef | 100g | 210 | 880 |
| Fillet | 100g | 196 | 820 |
| Rump | 100g | 190 | 800 |
| T Bone | 100g | 135 | 565 |
| Mince (Steak) | 100g | 210 | 880 |
| Leg of Lamb Roast | 2 slices | 170 | 710 |
| Bacon (fried – minimal fat) | 1 rasher | 112 | 470 |
| Chicken – Roasted breast | 100g | 110 | 460 |
| Leg/Thigh | 100g | 210 | 880 |
| Fish (white fish, low fat) | 100g | 100 | 420 |
| Baked Beans | 220g | 205 | 860 |
| Cereals – no milk | |||
| Corn Flakes | 1 1/3cups | 113 | 475 |
| All Bran | 1/3 cup | 113 | 475 |
| Uncle Tobys Muesli | 1/4cup | 110 | 460 |
| Just Right | 2/3 cup | 116 | 480 |
| Coco Pops | 3/4 cup | 115 | 480 |
| Bread (average all brands) | |||
| White Plain | 1 slice | 66 | 275 |
| Toasting slice | 1 slice | 77 | 320 |
| Wholemeal | 1 slice | 62 | 260 |
| Rye | 1 slice | 66 | 275 |
| Rice – White, cooked | 1/2 cup | 92 | 390 |
| Brown, cooked | 1/2 cup | 93 | 390 |
| Biscuits | |||
| Barbeque Shapes | 1 | 11 | 45 |
| Chocolate Chip Cookie | 1 | 35 | 145 |
| Chocolate Tim Tam | 1 | 98 | 410 |
| Delta Creams | 1 | 73 | 305 |
| Ginger Nut | 1 | 42 | 175 |
| Iced Vo Vo | 1 | 60 | 245 |
| Salada | 1 | 60 | 255 |
| Scotch Finger | 1 | 90 | 375 |
| Monte Carlo | 1 | 95 | 400 |
| Vita Weat | 1 | 15 | 65 |
| Chocolate | |||
| Blocks Plain/Nuts/Fruit | 5-6 rows | 160 | 670 |
| Family Block | Whole | 1325 | 5540 |
| Carob | 100g | 520 | 2170 |
| Lindt: Lindor, balls | 1 | 73 | 305 |
| Mon Cheri | 1 | 65 | 270 |
| Cherry Ripe | 55g | 260 | 1090 |
| Crunchie | 80g | 413 | 1730 |
| Dove | 48g | 260 | 1085 |
| Flake | 30g | 177 | 740 |
| Kit Kat | 2 wafers | 104 | 435 |
| M & M’s | 1 pkt | 238 | 995 |
| Mars Bars | 60g | 265 | 1110 |
| Picnic | 55g | 290 | 1210 |
| Smarties | 25g | 116 | 485 |
| Snickers | 60g | 283 | 1180 |
| Whip | 65g | 303 | 1270 |
| Chips | |||
| C.C’s | 100g | 490 | 2050 |
| Cheezels | 50g | 260 | 1085 |
| Twisties | 50g | 250 | 1045 |
| Nuts | |||
| Almonds | 25-30 | 170 | 710 |
| Cashews | 12-16 | 180 | 755 |
| Hazelnuts | 30g | 185 | 775 |
| Macadamia | 7 med | 200 | 840 |
| Peanuts – Raw | 30g | 120 | 500 |
| Pecans | 5-8 halves | 105 | 440 |
| Walnuts | 15-20 | 185 | 775 |
| Fruit – Fresh | |||
| Apple – medium | 1 | 65 | 270 |
| Apricots – medium | 1 | 15 | 60 |
| Banana – medium | 1 | 87 | 365 |
| Grapefruit – medium | 1/2 | 20 | 85 |
| Grapes – medium | 1 | 125 | 525 |
| Kiwifruit – medium | 1 | 40 | 165 |
| Lemon | 1 | 23 | 95 |
| Mandarin | 1 | 35 | 145 |
| Mango | 1 | 102 | 425 |
| Oranges – medium | 1 | 80 | 335 |
| Peach | 1 | 40 | 167 |
| Pear | 1 | 69 | 290 |
| Pineapple | 1 | 33 | 140 |
| Plums | 1 | 33 | 140 |
| Rockmelon | 1/2 med | 135 | 560 |
| Strawberries | 6 med | 10 | 45 |
| Tomato | 1 med | 20 | 85 |
| Watermelon | 1cupballs | 35 | 145 |
| Dried Fruit/30g | |||
| Apple Rings | 10 rings | 75 | 315 |
| Apricots | 5-6 | 80 | 335 |
| Banana Chips | 1/4 cup | 155 | 650 |
| Dates – pitted | 4-5 | 83 | 345 |
| Prunes – moist/plump | 2-3 | 70 | 290 |
| Sultanas | 2 tbsp | 92 | 385 |
| Vegetables | |||
| Alfalfa/Bean Sprouts | 100g | 30 | 115 |
| Asparagus | 3 med | 10 | 40 |
| Beans | 1/2 | 13 | 50 |
| Broccoli | 2 florets | 11 | 45 |
| Cabbage | 1/2 | 7 | 30 |
| Capsicum | 1 med | 25 | 105 |
| Carrots | 1 small | 23 | 95 |
| Cauliflower | q/2 cup | 20 | 85 |
| Cucumber | 150g | 12 | 50 |
| Garlic | 1 clove | 2 | 10 |
| Ginger – grated | 1 tsp | 3 | 15 |
| Lettuce | 3 leaves | 2 | 10 |
| Lentils – cooked | 100g | 260 | 1085 |
| Mushrooms | 1/2 cup | 15 | 60 |
| Onions | medium | 30 | 125 |
| Peas | 1/4 cup | 20 | 85 |
| Potatoes | medium | 105 | 440 |
| Pumpkin | 100g | 45 | 190 |
| Zucchini | 1/2 cup | 11 | 45 |
| Soft Drinks | |||
| Coca Cola | 375ml can | 154 | 645 |
| Diet Coke/Pepsi | 375ml can | 1.5 | 6 |
| Creaming Soda | 375ml | 170 | 710 |
| Dr Pepper | 375ml | 157 | 655 |
| Fanta | 375ml | 195 | 815 |
| Ginger Ale | 375ml | 167 | 797 |
| Lemon Soda Squash | 375ml | 176 | 735 |
| Lemonade | 375ml | 160 | 670 |
| Sarsparilla | 375ml | 180 | 750 |
| Tonic Water | 375 | 135 | 565 |
You may also wish to use our calorie converter or calorie burning calculator.
The information contained in this Site/Service is not intended nor is it implied to be a substitute for professional medical advice or taken for medical diagnosis or treatment.