|
bread, cake and biscuit
|
size of average portion
|
caloric value
|
|
hamburger
|
1 serving (102g)
|
260
|
|
cheeseburger
|
1 serving (116g)
|
310
|
|
filet-O-fish
|
1 serving (142g)
|
440
|
|
bacon muffin with egg
|
1 serving (138g)
|
290
|
|
sausage muffin
|
1 serving (117g)
|
370
|
|
sausage muffin with egg
|
1 serving (167g)
|
440
|
|
ham sandwich
|
1 set (122g)
|
262
|
|
roast beef sandwich
|
1 set (134g)
|
300
|
|
sandwich bread (thick slice)
|
1 slice (50g)
|
125
|
|
hot dog bun
|
1 serving (120g)
|
300
|
|
muffin
|
1 serving (56g)
|
130
|
|
croissant
|
1 serving (41g)
|
180
|
|
doughnut
|
1 serving (112g)
|
420
|
|
swiss roll
|
1 roll (112g)
|
290
|
|
sponge cake (with jam)
|
1 piece (56g)
|
170
|
|
cheese cake (9 inches)
|
1/12 cake
|
278
|
|
baked apple pie (9 inches)
|
1/6 pie
|
405
|
|
deep fried apple pie
|
1 serving (83g)
|
260
|
|
cream crackers
|
2 pieces (16g)
|
70
|
|
cheese crackers
|
4 pieces (8g)
|
40
|
|
digestive biscuit
|
1 piece (15g)
|
71
|
|
shortbread
|
1 piece (18g)
|
95
|
|
potato and pizza
|
size of average portion
|
caloric value
|
|
mashed potato + sauce
|
1 bowl (98g)
|
71
|
|
baked potato (include skin)
|
1 medium sized potato (202g)
|
220
|
|
baked potato + cheese
|
1 serving (296g)
|
475
|
|
baked potato + cheese + bacon
|
1 serving (299g)
|
451
|
|
french fries (small)
|
1 packet (68g)
|
220
|
|
french fries (medium)
|
1 packet (97g)
|
320
|
|
french fries (large)
|
1 packet (122g)
|
400
|
|
spongy and thick pizza (+cheese)
|
2 pieces (200g)
|
492
|
|
spongy and thick pizza
(+ cheese + vegetables + sausage)
|
2 pieces (260g)
|
563
|
|
thin and crisp pizza (+cheese)
|
2 pieces (150g)
|
398
|
|
thin and crisp pizza
(+ cheese + vegetables + sausage)
|
2 pieces (200g)
|
463
|
|
vegetable
|
size of average portion
|
caloric value
|
|
chinese cabbage (boiled)
|
1 medium sized bowl (170g)
|
20
|
|
cauliflower (boiled)
|
1 medium sized bowl (150g)
|
34
|
|
iceberg lettuce (raw)
|
1 medium sized bowl (56g)
|
10
|
|
broccoli (boiled)
|
1 medium sized bowl (156g)
|
44
|
|
carrot (boiled)
|
1 piece (72g)
|
32
|
|
corn (raw)
|
1 piece (125g)
|
120
|
|
potato (boiled without skin)
|
1 piece (135g)
|
117
|
|
bean
|
size of average portion
|
caloric value
|
|
garden peas (boiled)
|
1 bowl (196g)
|
231
|
|
red beans (boiled)
|
1 bowl (256g)
|
208
|
|
soya beans (boiled)
|
1 bowl (172g)
|
298
|
|
red kidney beans (boiled)
|
1 bowl (177g)
|
225
|
|
bean curd
|
1 piece (112g)
|
85
|
|
fruit
|
size of average portion
|
caloric value
|
|
apple
|
1 piece ( 138g )
|
80
|
|
orange
|
1 piece ( 131g )
|
60
|
|
banana
|
1 piece ( 175g )
|
105
|
|
grapes
|
10 pieces ( 50g )
|
35
|
|
water melon
|
1 medium sized bowl ( 160g )
|
51
|
|
mango
|
1 piece ( 300g )
|
135
|
|
avocado
|
1 piece ( 454g )
|
340
|
|
meat/ meat product/ egg
|
size of average portion
|
caloric value
|
|
fried pork chop (with fat)
|
1 serving (89g)
|
334
|
|
fried pork chop (lean)
|
1 serving (67g)
|
178
|
|
roast pork rib (with fat)
|
1 serving (85g)
|
270
|
|
roast pork rib (lean)
|
1 serving (85g)
|
210
|
|
roast beef (with fat)
|
1 serving (85g)
|
348
|
|
roast beef (lean)
|
1 serving (61g)
|
248
|
|
deep fried chicken wing
|
1 piece (55g)
|
178
|
|
deep fried chicken drumstick
|
1 piece (57g)
|
146
|
|
deep fried chicken fillet
|
1 piece (115g)
|
283
|
|
deep fried chicken nuggets
|
6 pieces (125g)
|
352
|
|
roast duck meat (with skin)
|
1/2 duck (382g)
|
1287
|
|
roast duck meat (without skin)
|
1/2 duck (221g)
|
445
|
|
roast goose meat (with skin)
|
1/2 goose (774g)
|
2362
|
|
roast goose meat (without skin)
|
1/2 goose (591g)
|
1406
|
|
roast mutton (with fat)
|
1 serving (85g)
|
219
|
|
roast mutton (lean)
|
1 serving (85g)
|
162
|
|
chicken sausage
|
1 piece (45g)
|
115
|
|
beef sausage
|
1 piece (56g)
|
184
|
|
salami sausage
|
2 pieces (56g)
|
280
|
|
luncheon meat
|
4 pieces (84g)
|
270
|
|
ham
|
2 pieces (57g)
|
103
|
|
bacon (cooked)
|
3 pieces (34g)
|
156
|
|
corned beef
|
1/2 bowl (84g)
|
120
|
|
scrambled egg
|
1 egg (50g)
|
74
|
|
fried egg
|
1 egg (50g)
|
118
|
|
ham and cheese omelet
|
1 set (118g)
|
290
|
|
fish/ sea product
|
size of average portion
|
caloric value
|
|
cod fish (boiled)
|
1 serving (100g)
|
102
|
|
cod fish (fried)
|
1 serving (100g)
|
132
|
|
cod fish (deep fried)
|
1 serving (100g)
|
199
|
|
roast eel (fried)
|
1 serving (85g)
|
200
|
|
canned salmon (in brine)
|
1 serving (85g)
|
118
|
|
smoked salmon
|
1 serving (85g)
|
99
|
|
canned tuna (in brine)
|
1 serving (85g)
|
111
|
|
canned tuna (in oil)
|
1 serving (85g)
|
163
|
|
shrimps (boiled)
|
1 serving (100g)
|
99
|
|
shrimps (deep fried)
|
1 serving (90g)
|
218
|
|
mackerel (fried)
|
1 serving (142g)
|
275
|
|
canned sardine (in tomato sauce)
|
1 serving (56g)
|
100
|
|
fish finger (fried)
|
1 piece (26g)
|
130
|
|
snack
|
size of average portion
|
caloric value
|
|
cheese balls
|
1 small packet (25g)
|
125
|
|
potato chips
|
1 small packet (28g)
|
140-190
|
|
onion rings (deep fried)
|
1 packet (86g)
|
302
|
|
baked peanuts
|
28 pieces (28g)
|
170
|
|
baked chestnuts
|
3 pieces (28g)
|
68
|
|
baked cashew nuts
|
14 pieces (28g)
|
160
|
|
fruit flavoured candies
|
5 pieces (28g)
|
98
|
|
chocolate
|
1 small packet (50g)
|
265
|
|
vanilla icecream
|
1 cup (133g)
|
269
|
|
fruit flavoured ice lolly
|
1 piece (92g)
|
57
|
|
jelly (made + milk)
|
1 cup (114g)
|
100
|
|
popcorn (sweet)
|
1 cup (30g)
|
110
|
|
vanilla pudding
|
1/2 cup (130g)
|
145
|
|
cereal
|
size of average portion
|
caloric value
|
|
plain rice
|
1 medium sized bowl (64g rice)
|
234
|
|
spaghetti (cooked, exclude soup)
|
1 medium sized bowl (140g)
|
174
|
|
macaroni (cooked, exclude soup)
|
1 medium sized bowl (165g)
|
167
|
|
instant noodle
|
1 serving (100g)
|
455
|
|
oatmeal (cooked)
|
1 medium sized bowl (raw) (56g)
|
180
|
|
corn flakes
|
1 medium sized bowl (25g)
|
92
|
|
muesli
|
1 medium sized bowl (57g)
|
210
|
|
raisin bran
|
1 medium sized bowl (60g)
|
200
|
|
drink
|
size of average portion
|
caloric value
|
|
coke
|
1 can (355ml)
|
150
|
|
diet/light soft drink
|
1 can (355ml)
|
1-3
|
|
tea
|
1 cup (240ml)
|
2
|
|
coffee
|
1 cup (240ml)
|
2
|
|
vitasoy
|
1 pack (250ml)
|
120
|
|
lucozade
|
1 small bottle (275ml)
|
198
|
|
ribena
|
1/3 cup (70ml)
|
160
|
|
pure orange juice (no sugar added)
|
1 cup (240ml)
|
114
|
|
pocari
|
1 can (330ml)
|
79
|
|
Gatarade
|
1 bottle (615ml)
|
148
|
|
milk & milk products
|
size of average portion
|
caloric value
|
|
full cream milk
|
1 cup (240ml)
|
150
|
|
low fat milk
|
1 cup (240ml)
|
121
|
|
hi-calcium low fat milk
|
1 cup (240ml)
|
134
|
|
skimmed milk
|
1 cup (240ml)
|
91
|
|
full cream chocolate milk
|
1 cup (240ml)
|
205
|
|
low fat chocolate milk
|
1 cup (240ml)
|
165
|
|
full cream evaporated milk
|
6 teaspoons (32g)
|
42
|
|
full cream condensed milk
|
6 teaspoons (38g)
|
123
|
|
chocolate milk shake
|
1 1/4 cup (283ml)
|
360
|
|
vanilla milk shake
|
1 1/4 cup (283ml)
|
314
|
|
yakult
|
1 bottle (100ml)
|
70
|
|
horlick
|
2 heaped teaspoons (15g)
|
59
|
|
ovaltine
|
1 leveled tablespoon (7g)
|
26
|
|
cocoa powder
|
1 heaped tablespoon (6g)
|
19
|
|
cheese
|
1 slice
|
107
|
|
low fat fruit yoghurt
|
1 small cup (150g)
|
129
|
|
oil
|
size of average portion
|
caloric value
|
|
margarine
|
1 tablespoon (14g)
|
100
|
|
canola oil
|
1 tablespoon (14g)
|
125
|
|
corn oil
|
1 tablespoon (14g)
|
125
|
|
peanut oil
|
1 tablespoon (14g)
|
125
|
|
salad dressing
|
1 tablespoon (15g)
|
60
|
|
low calorie salad dressing
|
1 tablespoon (15g)
|
35
|
|