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Common foods & their Calories!

Beverages Club soda 250mL 0
Beverages Water, mineral (PerrierTM) 250mL 0
Beverages Water, municipal 250mL 0
Beverages Coffee, brewed 250mL 3
Beverages Tea, brewed 250mL 3
Fruit Lemon juice, canned or bottled 15mL 3
Fruit Lime juice, canned or bottled 15mL 3
Vegetables Cucumber, peeled, raw 4 slices 3
Sweets Sugar substitute, aspartame ( EqualTM) 1 packet 4
Miscellaneous Salsa 15mL 5
Vegetables Onions, green (scallion), raw 1 medium 5
Vegetables Celery, raw 1 stalk 6
Vegetables Zucchini, raw, slices 4 6
Miscellaneous Sauce, soy 15mL 7
Vegetables Spinach, chopped, raw 250mL 7
Vegetables Lettuce, iceberg, shredded 250mL 8
Dairy Coffee whitener, powdered, light 5mL 9
Miscellaneous Sauce, steak (HPTM, A1TM) 15mL 9
Vegetables Cabbage, green, shredded, raw 125mL 9
Vegetables Lettuce, romaine, shredded 250mL 10
Fats and Oils Salad dressing, Italian, low Calorie 15mL 11
Miscellaneous Mustard 15mL 11
Vegetables Bok Choy, Pak-Choi, shredded, boiled, drained 125mL 11
Miscellaneous Sauce, barbecue 15mL 12
Vegetables Mushrooms, raw 3 medium 12
Miscellaneous Olives, ripe, canned, jumbo 2 13
Vegetables Cauliflower, pieces, raw 125mL 13
Vegetables Beans, snap (green, yellow, Italian), canned, drained 125mL 14
Vegetables Sauerkraut, canned, not drained 125mL 14
Miscellaneous Ketchup 15mL 15
Miscellaneous Sauce, teriyaki 15mL 15
Vegetables Pepper, sweet, red, raw 1/2 15
Eggs Egg white, cooked 1 large 16
Sweets White sugar (granulated) 5mL 16
Vegetables Pepper, sweet, green, raw 1/2 16
Vegetables Leeks, chopped, boiled, drained 125mL 17
Vegetables Onions, yellow, chopped, raw 60mL 17
Sweets Brown sugar 5mL 18
Vegetables Asparagus, fresh or frozen, boiled, drained 6 spears 18
Vegetables Swiss chard, chopped, boiled, drained 125mL 18
Snacks Pretzels, hard, plain, salted 10 sticks 19
Miscellaneous Pickle relish, sweet 15mL 20
Miscellaneous Sauce, sweet and sour 15mL 20
Vegetables Mushrooms, pieces, canned, drained 125mL 21
Sweets Honey 5mL 22
Vegetables Beans, snap (green, yellow, Italian), fresh or frozen, 125mL 22
Vegetables Tomato juice 125mL 22
Vegetables Tomatoes, raw 1 22
Miscellaneous Olives, pickled, canned or bottled 4 23
Vegetables Vegetable juice cocktail 125mL 24
Vegetables Carrots, raw 1 medium 25
Fruit Strawberries 7 27
Fruit Melon, cantaloupe, cubes 125mL 29
Fruit Papaya, cubes 125mL 29
Vegetables Broccoli, chopped, boiled, drained 125mL 29
Fish Shrimp, boiled or steamed 6 medium 30
Fruit Plum 1 30
Miscellaneous Gravy, beef, canned 60mL 31
Snacks Popcorn, Air-popped 250mL 32
Fruit Blackberries 125mL 33
Miscellaneous Pickles, cucumber, sweet, slices 4 33
Vegetables Bean sprouts, stir-fried 125mL 33
Vegetables Brussels sprouts, fresh or frozen, boiled, drained 4 sprouts 33
Fats and Oils Butter 5mL 34
Fats and Oils Margarine, tub, composite 5mL 34
Fruit Raspberries 125mL 34
Miscellaneous Bacon bits, simulated meat 15mL 34
Snacks Popcorn, Microwave, low fat and reduced salt 250mL 34
Fruit Clementine 1 35
Snacks Rice cakes, plain 1 35
Vegetables Rutabaga (yellow turnip), diced, boiled, drained 125mL 35
Vegetables Tomatoes, canned, stewed 125mL 35
Vegetables Peas, snowpeas, boiled, drained 125mL 36
Fruit Figs, raw 1 37
Fruit Peach 1 38
Fruit Grapefruit, white 1/2 39
Grain/Cereal Melba toast, plain 2 39
Fish Caviar, black or red 15mL 41
Grain/Cereal Bread stick, plain (19cm X 2cm) 1 41
Grain/Cereal Rusk toast 1 41
Grain/Cereal Tortilla, corn (15cm diam) 1 41
Vegetables Tomato sauce, canned 125mL 41
Fruit Blueberries, frozen, unsweetened 125mL 42
Fruit Figs, dried 2 42
Fruit Pineapple, cubes 125mL 42
Fats and Oils Salad dressing, Italian 15mL 43
Fruit Cherries, sweet 10 43
Fruit Blueberries, raw 125mL 44
Baked Goods Animal crackers (arrowroot, social tea) 2 45
Fruit Tangerine (mandarin) 1 45
Fruit Kiwifruit 1 46
Fish Salmon, smoked 2 pieces 47
Mixed Dishes Garden Salad 250mL 47
Miscellaneous Gravy, chicken, canned 60mL 48
Fruit Apricots, raw 3 50
Fruit Grapefruit juice, ready-to-drink unsweetened or freshly 125mL 50
Miscellaneous Onion dip 30mL 50
Vegetables Carrot juice 125mL 50
Grain/Cereal Saltine (oyster, soda, soup) 4 51
Meat/Poultry Sausage, breakfast, pork and beef, cooked 1 51
Grain/Cereal Saltine (oyster, soda, soup), unsalted top 4 52
Sweets Popsicles 1 54
Fruit Applesauce, unsweetened 125mL 55
Sweets Maple syrup 15mL 55
Sweets Jams and preserves 15mL 56
Vegetables Sweet potato, boiled without skin 1/2 57
Baked Goods Ginger snaps 2 58
Fish Oysters, boiled or steamed 6 medium 58
Fruit Fruit cocktail, canned, juice pack 125mL 58
Fruit Orange juice, ready-to-drink 125mL 58
Fruit Peach, canned halves or slices, juice pack 125mL 58
Baked Goods Graham crackers, plain or honey 2 59
Eggs Egg yolk, cooked 1 large 59
Fruit Apple juice, ready-to-drink, vitamin C added 125mL 59
Vegetables Parsnip, sliced, boiled, drained 125mL 59
Fruit Nectarine 1 60
Fruit Prunes, dried 3 60
Grain/Cereal Taco shell, baked (13cm diam) 1 shell 61
Vegetables Squash, acorn, cubed, baked 125mL 61
Dairy Milk, condensed, sweetened, canned (Eagle BrandTM) 15mL 62
Fruit Orange 1 62
Meat/Poultry Ham, extra lean, canned 2 slices 62
Vegetables Peas, green, canned, drained 125mL 62
Meat/Poultry Deli meat, turkey breast 2 slices 63
Fruit Pear, canned halves, juice pack 125mL 66
Beverages Sports drink, fruit flavour, ready-to-drink (GatoradeTM, 250mL 67
Fruit Apricots, dried 3 67
Fruit Mango 1/2 67
Fish Crab, imitation, made from surimi 125mL 68
Fruit Grapes 20 69
Meat/Poultry Cottage roll, pork, lean and fat, roasted 2 slices 69
Fruit Dates, dried 3 70
Fats and Oils Salad dressing, Ranch 15mL 71
Grain/Cereal Whole wheat crackers 4 71
Fats and Oils Salad dressing, French 15mL 72
Fish Crab, snow, boiled or steamed 125mL 72
Fruit Apple with skin (7cm.diam) 1 72
Fats and Oils Salad dressing, Oil and vinegar 15mL 73
Eggs Egg, poached 1 large 74
Meat/Poultry Pastrami, beef 2 slices 74
Miscellaneous Spinach dip 30mL 74
Fish Lobster, boiled or steamed 125mL 75
Grain/Cereal Cheese crackers, small 15 75
Grain/Cereal Roll, dinner, whole wheat 1 75
Meat/Poultry Deli meat, chicken breast roll 2 slices 75
Fruit Cranberry juice cocktail, ready-to-drink, vitamin C added 125mL 76
Fruit Pear, canned halves, light syrup pack 125mL 76
Soups Soup, Vegetarian vegetable 250mL 76
Eggs Egg, hard-boiled 1 large 78
Fats and Oils Salad dressing, Blue cheese 15mL 78
Dairy Yogourt, plain, fat-free 175mL 79
Fats and Oils Salad dressing, Creamy Caesar 15mL 79
Soups Soup, Chicken noodle 250mL 79
Fruit Grape juice, ready-to-drink, vitamin C added 125mL 81
Meat/Poultry Ham, lean, canned 2 slices 81
Snacks Beef jerky (22cm long) 1 stick 81
Meat/Poultry Deli meat, beef, thin sliced 4 slices 83
Soups Soup, Vegetables with beef 250mL 83
Fish Haddock, baked or broiled 75g 84
Meat/Poultry Pate, liver, canned 30mL 84
Beverages Wine, table, white 125mL 85
Grain/Cereal Roll, dinner, white 1 85
Grain/Cereal Bread, whole wheat, commercial 1 slice 86
Fish Scallops, cooked, steamed 6 medium 87
Fish Tuna, light, canned in water, drained, salted 75g 87
Meat/Poultry Back bacon, pork, grilled 2 slices 87
Beverages Ginger ale 250mL 88
Dairy Milk, skim 250mL 88
Fish Sole (flatfish), baked or broiled 75g 88
Grain/Cereal Bread, mixed-grain 1 slice 88
Vegetables Corn, sweet, canned, niblets 125mL 88
Fish Clams, mixed species, boiled or steamed 5 large 89
Meat/Poultry Chicken, canned, flaked 60mL 89
Beverages Wine, table, red 125mL 90
Soups Soup, Tomato 250mL 90
Soups Soup, Tomato, reduced salt 250mL 90
Meat/Poultry Deli meat, ham, regular (11% fat) 2 slices 91
Grain/Cereal All Bran, Kellogg’sTM 125mL 92
Fish Crab cake 1 93
Grain/Cereal Bread, white, commercial 1 slice 93
Grain/Cereal Special K, Kellogg’sTM 250mL 94
Fruit Cranberries, dried, sweetened 60mL 95
Grain/Cereal Cheerios, regular General MillsTM 250mL 95
Fruit Pear with skin 1 96
Fruit Prune juice, ready-to-drink 125mL 96
Vegetables Potatoes, French fried, frozen, home-prepared in oven 20 strips 96
Beverages Beer, light (4% alcohol by volume) 1 bottle 99
Fats and Oils Salad dressing, Mayonnaise 15mL 100
Vegetables Edamame 125mL 100
Beverages Coffee, latte 250mL 101
Meat/Poultry Corned beef, brisket, cooked 2 slices 101
Grain/Cereal Corn Flakes, Kellogg’sTM 250mL 103
Dairy Buttermilk 250mL 104
Meat/Poultry Wiener (frankfurter), beef 1 104
Beverages Lemonade, pink or white, frozen, diluted 250mL 105
Fish Halibut, Atlantic and Pacific, baked or broiled 75g 105
Fruit Banana 1 105
Dairy Milk, partly skimmed, 1% M.F. 250mL 108
Meat/Poultry Pork, Tenderloin, lean, roasted 75g 108
Beverages Spirits (gin, rum, vodka, whisky) 50mL 109
Grain/Cereal Milk crackers 2 109
Grain/Cereal Rice, white, long-grain, cooked 125mL 109
Beverages Cola 250mL 110
Dairy Soy beverage, original and vanilla, enriched 250mL 110
Fruit Raisins 60mL 110
Grain/Cereal Rice Krispies, Kellogg’sTM 250mL 110
Grain/Cereal Oatmeal, instant, regular 1 packet 112
Beverages Mixed vegetable and fruit juice drink, ready-to-drink 250mL 113
Fast Foods Egg roll 1 113
Sweets Sherbet, orange 125mL 113
Dairy Yogourt, plain, 1-2% M.F. 175mL 114
Fats and Oils Shortening 15mL 115
Grain/Cereal Rice, brown, long-grain, cooked 125mL 115
Dairy Yogourt, vanilla or fruit, fat-free 175mL 116
Sweets Frozen yogourt, chocolate 125mL 116
Vegetables Potato, boiled without skin 1 116
Fats and Oils Lard 15mL 117
Sweets Ice cream, vanilla, low fat 125mL 117
Meat/Poultry Ham, lean, roasted 75g 118
Meat/Poultry Salami, beef and pork 2 slices 118
Grain/Cereal Soba noodles, cooked 250mL 119
Meat/Poultry Chicken, broiler, breast, meat, roasted 75g 119
Meat/Poultry Kidney, beef, simmered 75g 119
Fats and Oils Oil, Olive 15mL 121
Fats and Oils Oil, Peanut 15mL 121
Dairy Milk, evaporated, partly skimmed, canned, diluted, 2% M.F. 250mL 122
Fats and Oils Oil, Corn 15mL 122
Fats and Oils Oil, Flaxseed 15mL 122
Fats and Oils Oil, Grapeseed 15mL 122
Fats and Oils Oil, Sesame 15mL 122
Fats and Oils Oil, Soybean 15mL 122
Fats and Oils Oil, Sunflower 15mL 122
Mixed Dishes Sushi with vegetables, no fish 4 122
Meat/Poultry Kielbasa (Kolbassa), pork and beef 1 piece 124
Fats and Oils Oil, Canola 15mL 125
Baked Goods Granola bar, soft, nuts and raisins 1 127
Beverages Iced coffee, Frappuccino (StarbucksTM) 250mL 127
Meat/Poultry Chicken, broiler, drumstick, meat, roasted 75g 127
Dairy Milk, partly skimmed, 2% M.F. 250mL 129
Fish Mussels, boiled or steamed 15 small 129
Meat/Poultry Bacon, pork, broiled, pan-fried or roasted 3 slices 130
Meat/Poultry Liver, beef, pan-fried 75g 131
Legumes/Nuts Soy patty 1 136
Soups Soup, Cream of mushroom 250mL 137
Mixed Dishes Greek Salad 250mL 139
Beverages Beer, regular (5% alcohol by volume) 1 bottle 140
Meat/Poultry Chicken, broiler, breast, meat and skin, roasted 75g 142
Baked Goods Sugar cookies, commercial 2 143
Grain/Cereal Muesli, President’s ChoiceTM 75mL 144
Meat/Poultry Deli meat, mock chicken, loaved 2 slices 147
Fish Tuna, light, canned with oil, drained, salted 75g 149
Meat/Poultry Bologna (baloney), beef and pork 2 slices 153
Meat/Poultry Chicken, ground, lean, cooked 75g 153
Dairy Milk, whole, 3.3% M.F. 250mL 155
Fish Salmon, Atlantic, farmed, baked or broiled 75g 155
Fish Calamari, breaded and fried 125mL 156
Meat/Poultry Beef, Sirloin tip roast, lean + fat, roasted 75g 156
Grain/Cereal Tortilla, wheat (20cm diam) 1 159
Dairy Hot chocolate, powder + water 250mL 160
Fish Shrimp, breaded and fried 6 medium 160
Fruit Avocado 1/2 161
Legumes/Nuts Beans, kidney, dark red, canned, not drained 175mL 161
Meat/Poultry Chicken, broiler, drumstick, meat and skin, roasted 75g 161
Vegetables Potato, baked, flesh and skin 1 161
Legumes/Nuts Beans, black, canned, not drained 175mL 162
Meat/Poultry Beef, Rump roast, lean + fat, broiled 75g 164
Mixed Dishes Sushi with fish 4 164
Dairy Milk, chocolate, 1% M.F. 250mL 166
Legumes/Nuts Walnuts, dried 60mL 166
Meat/Poultry Beef, Ground, extra lean, crumbled, pan-fried 75g 167
Mixed Dishes Taco with beef, cheese, salsa + vegetables 1 168
Legumes/Nuts Lentils, boiled, salted 175mL 170
Meat/Poultry Beef, Tenderloin, steak, lean + fat, broiled 75g 170
Eggs Egg, fried 2 large 173
Legumes/Nuts Pecans, dried 60mL 173
Snacks Trail mix, regular 60mL 176
Legumes/Nuts Beans, baked, plain or vegetarian, canned 175mL 177
Mixed Dishes Caesar Salad 250mL 179
Meat/Poultry Pork, Centre cut, loin, chop, lean + fat, broiled 75g 180
Dairy Yogourt, vanilla or fruit, 1-2% M.F. 175mL 183
Grain/Cereal Spaghetti, whole wheat, cooked 250mL 183
Meat/Poultry Beef, Stewing beef, lean, simmered 75g 183
Legumes/Nuts Sunflower seed kernels, roasted, salted 60mL 189
Legumes/Nuts Tofu, regular, firm and extra firm 150g 189
Mixed Dishes Burrito with beans and cheese 1 189
Legumes/Nuts Peanut butter, smooth type, light 30mL 190
Legumes/Nuts Peanut butter, smooth type, fat, sugar and salt added 30mL 191
Meat/Poultry Beef, Strip loin (New York) steak, lean + fat, broiled 75g 191
Fast Foods Garlic bread 2 slices 192
Meat/Poultry Beef, Ground, lean, crumbled, pan-fried 75g 194
Fast Foods Milk shake, vanilla 250mL 195
Grain/Cereal Bagel, plain (10cm diam) 1 195
Baked Goods Banana bread, homemade (11cm X 6cm X 1cm) 1 slice 196
Fast Foods Corndog (PogoTM) 1 197
Meat/Poultry Pork, Loin, rib end, lean + fat, broiled 75g 197
Baked Goods Doughnut, cake-type, plain (8cm diam) 1 198
Baked Goods Muffin, bran, homemade 1 199
Legumes/Nuts Cashews, roasted, salted 60mL 199
Fast Foods Chicken chow mein 250mL 200
Dairy Cheese, Cheddar 50g 202
Sweets Spread, chocolate hazelnut ( NutellaTM) 30mL 203
Legumes/Nuts Almond butter 30mL 205
Snacks Corn-based puffs or twists, cheese (CheesiesTM) 250mL 205
Baked Goods Apple crisp, homemade 125mL 206
Baked Goods Toaster pastries ( Pop-TartsTM), brown sugar & cinnamon 1 206
Legumes/Nuts Mixed nuts, roasted, salted 60mL 206
Legumes/Nuts Almonds, dried 60mL 208
Meat/Poultry Pork, Centre cut, loin, chop, lean + fat, pan-fried 75g 208
Grain/Cereal Macaroni, cooked 250mL 209
Grain/Cereal Spaghetti, cooked 250mL 209
Fast Foods Pizza with cheese (medium - 12 inches) 1/6 210
Legumes/Nuts Chickpeas ( garbanzo beans), canned, not drained 175mL 211
Meat/Poultry Lamb, American, fresh, ground, cooked 75g 212
Meat/Poultry Beef, Ground, medium, crumbled, pan-fried 75g 214
Baked Goods Toaster pastries (Pop-TartsTM), fruit, frosted 1 215
Meat/Poultry Beef, T-Bone (Porterhouse) steak, lean + fat, broiled 75g 216
Legumes/Nuts Peanuts, all types, shelled, roasted 60mL 217
Meat/Poultry Chicken, broiler, wing, meat and skin, roasted 75g 218
Fast Foods Pizza with cheese and pepperoni (medium - 12 inches) 1/6 219
Meat/Poultry Pork, Shoulder, whole, lean + fat, roasted 75g 219
Meat/Poultry Lamb, New Zealand, frozen, loin, lean + fat, broiled 75g 222
Fast Foods Milk shake, chocolate 250mL 223
Meat/Poultry Pork, Ground, medium, pan-fried 75g 224
Fish Fish sticks, frozen, heated (10cm x 2.5cm x 1.3cm) 3 sticks 227
Snacks Potato chips, plain 1 small bag 230
Baked Goods Croissant, butter 1 231
Meat/Poultry Beef, Rib steak, lean + fat, broiled 75g 232
Meat/Poultry Lamb, American, fresh, loin, lean + fat, cooked 75g 232
Legumes/Nuts Brazil nuts, dried 60mL 233
Fast Foods French fries 20-25 fries 236
Beverages Cocktail, daiquiri 125mL 237
Meat/Poultry Lamb, New Zealand, frozen, rib, lean + fat, roasted 75g 238
Fish Fish cake 1 240
Fast Foods Hot-dog, plain 1 242
Meat/Poultry Beef, Ground, regular, crumbled, pan-fried 75g 243
Beverages Cocktail, margarita 125mL 246
Baked Goods Butter tart 1 248
Snacks Tortilla chips, nacho flavoured (DoritosTM) 1 small bag 249
Meat/Poultry Pork, Spareribs, lean + fat, braised 75g 251
Meat/Poultry Pepperoni, pork, beef 10 slices 252
Baked Goods Danish pastry, fruit (11cm diam) 1 263
Fish Fish fillet, battered and fried 1 265
Sweets Ice cream cone, vanilla, soft serve 1 266
Sweets Milk chocolate, bars or chips 1 bar 268
Fast Foods Chili con carne 250mL 270
Fast Foods Hamburger, single patty, plain 1 275
Fast Foods Onion rings, breaded and fried 8-9 276
Fast Foods Chicken, breaded and fried, boneless (nuggets) 6 285
Fast Foods Breakfast English muffin with egg, cheese and bacon 1 289
Mixed Dishes Stir fry with beef 250mL 290
Fast Foods Donair / Gyro 1 310
Fast Foods Cheeseburger, single patty, plain 1 319
Fast Foods Chicken fried rice 250mL 343
Dairy Eggnog 250mL 362
Mixed Dishes Poutine 250mL 380
Mixed Dishes Macaroni and cheese (Kraft DinnerTM) 250mL 395
Fast Foods Submarine sandwich (6 inches), with cold cuts 1 456
Fast Foods Breakfast biscuit with egg, cheese and bacon 1 477
Mixed Dishes Caesar salad with chicken 500mL 491
Mixed Dishes Chicken pot pie, commercial, individual 1 serving 494
Fast Foods Fish sandwich with breaded fish 1 523
Fast Foods Wrap sandwich, chicken ranch 1 532
Mixed Dishes Club sandwich 1 558
Fast Foods Hamburger, double patty + condiments 1 576
Fast Foods Cheeseburger, double patty + condiments + vegetables 1 650