CALORIES IN
COMMON FOODS
A quick overview of the calorie
content of common foods
(grouped by food category)
Fruit
One apple = 87 calories
One banana = 138 calories
One pear = 89 calories
One orange = 66 calories
One cup of grapes = 106 calories
One punnet of blueberries (125g) = 65 calories
One punnet of raspberries (125g) = 61 calories
One punnet of strawberries (250g) = 65 calories
One cup of watermelon = 36 calories
One yellow peach = 60 calories
One mango (200g flesh) = 119 calories
Two kiwi fruits = 78 calories
Two apricots = 61 calories
Two passionfruit (50g pulp) = 36 calories
Grains
One slice of wholegrain bread = 111 calories
One slice of white bread = 95 calories
One cup of cooked brown rice (100g) = 153
calories
One cup of cooked wholemeal pasta (100g) =
139 calories
One grainy wrap = 244 calories
Half a cup of rolled oats = 222 calories
Half a cup of natural muesli = 250 calories
Half a cup of toasted muesli = 263 calories
One crumpet = 106 calories
Two Weet-Bix = 107 calories
One cup of popcorn (10g) = 37 calories
Vegetables (raw)
One small (60g) bag of spinach = 14 calories
One small sweet potato (150g) = 107 calories
One potato (150g) = 99 calories
One cup of broccoli = 24 calories
One cup of cauliflower = 18 calories
One zucchini (200g) = 37 calories
One eggplant (300g) = 67 calories
100g asparagus (6 spears) = 21 calories
100g green peas = 70 calories
One cup of pumpkin = 34 calories
One cup of green beans = 20 calories
One carrot (200g) = 64 calories
One cup of mushrooms = 15 calories
One tomato (150g) = 27 calories
One cucumber (200g) = 27 calories
Proteins
One egg = 155 calories
100g lean chicken breast (raw) = 105 calories
100g chicken thigh (with skin, raw) = 225
calories
100g lean rump steak (raw) = 122 calories
100g lean beef mince (raw) = 129 calories
100g turkey breast (raw) = 117 calories
100g lean pork chop (raw) = 110 calories
100g untrimmed pork chop (raw) = 169 calories
One beef sausage (75g raw) = 186 calories
100g prawns (raw) = 89 calories
200g cooked red lentils = 219 calories
220g reduced-salt baked beans = 197 calories
100g firm tofu = 120 calories
95g tuna in oil (drained) = 154 calories
Dairy & Alternative
One cup full cream milk = 168 calories
One cup of reduced-fat milk = 114 calories
One cup of skim milk = 85 calories
One cup of regular soy milk = 147 calories
One cup of reduced-fat soy milk = 68 calories
One cup of almond milk = 86 calories
One cup of oat milk = 133 calories
100g full cream Greek yoghurt = 106 calories
100g reduced-fat Greek yoghurt = 90 calories
40g cheddar cheese = 159 calories
100g cottage cheese = 127 calories
40g regular feta cheese = 113 calories
40g reduced-fat feta cheese = 96 calories
100g haloumi cheese = 252 calories
100g ricotta cheese = 132 calories
Fats
One tablespoon (20g) olive oil = 177 calories
One tablespoon (20g) butter = 145 calories
One tablespoon (20g) margarine = 95 calories
A quarter of an avocado = 102 calories
30g macadamias = 217 calories
30g cashews = 182 calories
30g almonds = 185 calories
30g pistachios = 182 calories
30g linseeds = 152 calories
30g chia seeds = 131 calories
20g peanut butter = 119 calories
