Calories and Joules – List of Common Foods and Drinks

What is a calorie and joule?

A calorie (Cal) is a unit of measure of energy. In terms of weight control, a calorie is used to assess the energy potential of food or physical activity. A joule (J) is also a unit of measure of energy and 1 calorie is equal to 4.186 joules. Since a single calorie is too minute to be of any significance in weight control, most calorie values are actually kilocalories (kCal) but for convenience, the word calorie is used for the kilocalorie. Similarly, the joule in weight control refers to kilojoules (kJ).

Calorie List

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This calorie list is intended for weight control purposes and any dietary change should only be undertaken with medical approval. Cooking methods may alter the calorie content of various foods. Always follow the calorie content marked on packages as these are accurate for the specific food or drink. This list should be used as a guideline for a calorie-controlled / restricted eating plan. Read more on calorie counting for a better understanding of this weight control method.

To ascertain the kilojoule equivalent, multiply by 4.186.

The format of the list below denotes FOOD/DRINK (VARIETY), PORTION SIZE = CALORIES

BEVERAGES

Milkshakes and cocoa are discussed under dairy.

ALCOHOLIC

Beer, Regular (1 can / 340ml) = 150
Beer, Light (1 can / 340ml) = 95
Spirits (45 ml of Gin, Rum, Vodka, Whiskey) = 105
Wine, red (100ml) = 75
Wine, white (100ml) = 80

CARBONATED

Club soda (1 can / 340ml) = 0
Cola Regular (1 can / 340ml) = 160
Cola Diet (1 can / 340ml) = Trace Amounts
Ginger Ale (1 can / 340ml) = 125
Grape (1 can / 340ml) = 180
Lemon/Lime (1 can / 340ml) = 155
Orange (1 can / 340ml) = 180

HOT DRINKS

Coffee, unsweetened brewed/instant (180ml) = Trace
Tea, unsweetened brewed/instant (1 cup / 240ml) = Trace
Coffee or Tea, sweetened (1 cup / 240ml) = 85

FRUIT JUICE

The calorie content is for the different varieties of unsweetened fruit juice.
Apple (1 cup / 240ml) = 115
Apricot (1 cup/ 240ml) = 120
Cranberry (1 cup/ 240ml) = 145
Fruit Cocktail (1 cup/ 240ml) = 115
Grapefruit (1 cup/ 240ml) = 100
Grape (1 cup/ 240ml) = 155
Lemon (1 cup/ 240ml) = 50
Lime (1 cup/ 240ml) = 50
Orange (1 cup/ 240ml) = 105
Peach (1 cup/ 240ml) = 110
Pear (1 cup/ 240ml) = 125
Pineapple (1 cup/ 240ml) = 140
Plum (1 cup/ 240ml) = 145
Prune (1 cup/ 240ml) = 180

DAIRY

Butter (Refer to fats and oils)
Cheese (Cheddar – Shredded), 1 cup/ 240ml = 455
Cheese (Cottage – Low fat), 1 cup/ 240ml = 125
Cheese (Cream), 28g = 100
Cheese (Feta), 28g = 75
Cheese (Mozarella), 28g = 80
Cheese (Parmesan), 1 cup/ 240ml = 455
Ice Cream (Vanilla), 1 cup/ 240ml = 270
Milk (Regular), 1 cup/ 240ml = 150
Milk (Low fat 2%), 1 cup/ 240ml = 120
Milk (Skim), 1 cup/ 240ml = 85
Milk (Commercial chocolate flavored), 1 cup/ 240ml = 210
Cocoa (excluding milk), 28g = 100
Milkshakes (thick – chocolate), 280g = 335
Milkshakes (thick – vanilla), 280g = 315
Yogurt (low fat fruit flavored), 225g = 230
Yogurt (plain), 225g = 145

FATS and OILS

Butter, 1 tablespoon / 14 grams = 100
Margarine, 1 tbsp / 14g = 75
Oil (Olive), 1 cup/ 240ml = 1,910
Oil (Peanut) , 1 cup/ 240ml = 1,910
Oil (Soybean), 1 cup/ 240ml = 1,925
Oil (Sunflower), 1 cup/ 240ml = 1,925
Salad Dressing (French – regular), 1 tbsp / 16g = 85
Salad Dressing (French – low calorie), 1 tbsp /16g = 25
Salad Dressing (Italian – regular), 1 tbsp = 80
Salad Dressing (Italian – low calorie), 1 tbsp = 5
Salad Dressing (Mayonnaise – Regular), 1 tbsp = 100
Salad Dressing (Thousand Island), 1 tbsp = 60

MEAT and MEAT PRODUCTS

RED MEAT

Beef (cooked – with fat), 85g = 325
Beef (cooked – lean only), 62g = 170
Beef (broiled – regular burger meat), 85g = 245
Beef (steak – lean only), 72g = 150
Beef (steak – lean and fat), 85g = 240
Lamb (chops – lean and fat), 63g = 220
Lamb (chops – lean only), 48g = 135
Lamb (leg roast – lean and fat), 85g = 205
Lamb (leg roast – lean only), 73g = 140
Lamb (rib roast – lean and fat), 85g = 350
Lamb (rib roast – lean only), 57g = 130
Pork (bacon – lean and fat), 85g = 205
Pork (bacon – lean only), 68g = 105
Pork (ham – regular), 57g = 105
Pork (chops – lean and fat), 87g = 275
Pork (chops – lean only), 72g = 165
Pork (rib roast – lean and fat), 85g = 270
Pork (rib roast – lean only), 71g = 175
Sausages (pork), 13g = 50

POULTRY

Chicken (breast fried with skin), 140g = 365
Chicken (drumstick with skin), 72g = 195
Chicken (breast flour-coated), 98g = 220
Chicken (drumstick flour-coated), 72g = 195
Chicken (roast – breast), 86g = 140
Chicken (roast – drumstick), 44g = 75
Turkey (roasted – light meat – flesh only), 85g = 135
Turkey (roasted – dark meat – flesh only), 85g = 160

EGGS

Raw (whole without shell), 50g = 75
Raw (egg whites only), 33g = 15
Raw (yolk only), 17g = 60
Fried in margarine, 46g = 90
Hard boiled (without shell), 50g = 75
Poached eggs, 50g = 75
Scrambled in margarine (milk added), 60g = 100

FISH and SHELLFISH

Crab meat (canned), 1 cup/135grams = 135
Fish sticks, 1 stick / 28g = 70
Flounder or Sole (Baked with butter/margarine & lemon juice), 85g = 120
Haddock (fried), 85g = 175
Oysters (raw meat only), 240g = 160
Salmon (canned), 85g = 120
Salmon (fresh and baked), 85g= 140
Smoked salmon, 85g = 150
Sardines (canned in oil), 85g = 175
Tuna (canned – water/brine), 85g = 135

STARCHES and CEREALS

Bagels (plain), 1 bagel / 68g = 200
Bread (Mixed grain), 1 slice / 25g = 65
Bread (Pita), 1 pita / 60g = 165
Bread (Rye), 1 slice / 25g = 65
Bread (White), 1 slice / 25g = 65
Bread (Whole-wheat), 1 slice / 28g = 70
Cereals (Oatmeal) , 1 cup / 235g = 145
Cereals (100% Bran), 28g = 70
Cereals (Corn flakes), 28g = 110
Cereals (Rice popped), 28g = 110
Cereals (Shredded wheat), 28g = 100
Crackers (Wheat, thin), 4 crackers / 8g = 35
Crackers (Wholewheat), 2 crackers / 8g = 35
Muffin (Blue-berry), 1 muffin / 45g = 140
Muffin (Bran), 1 muffin / 45g = 140
Rice (brown, cooked), 1 cup / 195g = 230
Rice (white, cooked), 1 cup / 205g = 225
Spaghetti (tender), 1 cup / 140 = 155

LEGUMES

Almonds (shelled – slivered), 1 cup / 135g = 795
Almonds (shelled – whole), 28g = 165
Beans, cooked (average for range of dry varieties), 1 cup /180g = 230
Nuts (brazil), 28g = =185
Nuts (cashew – salted and dry roasted), 1 cup / 137g = 785
Nuts (peanuts – salted and roasted), 1 cup / 145g = 840
Nuts (peanut butter), 1 tablespoon / 16g = 95
Nuts (pecan halves), 1 cup / 108g = 720
Nuts (coconut – raw), 80g = 285
Lentils (dry), 200g = 215
Peas (split dry), 200g = 230
Seeds (pumpkin), 28g = 155
Seeds (sesame), 8g = 45
Seeds (sunflower), 28g = 160
Soya, beans cooked, 1 cup / 180g = 235

FRUIT

Apple (unpeeled), 138g = 80
Apple (peeled and sliced), 1 cup / 110g = 65
Apple (dried), 10 rings / 64g = 155
Apricots, 3 apricots / 106g = 50
Avocados (without skin and seeds),1 avocado / approx 300g = 340
Bananas (raw without peel), 1 whole banana / 115g = 105
Bananas (sliced), 1 cup / 150g = 140
Dates (whole, tinned without pips), 83g = 230
Dates (chopped), 1 cup / 178g = 490
Figs (dried), 10 figs / 187g = 475
Grapefruit (raw without peel), ½ grapefruit / 120g = 40
Grapes (seedless), 10 grapes / 50g = 35
Grapes (seeded), 10 grapes / 57g = 40
Kiwi fruit (without skin), 1 kiwi fruit / 76g = 45
Lemon (raw without peel), 1 lemon / 58g = 15
Mango (without skin and seeds), 1 mango / 207g = 135
Nectarines, 1 nectarine / 136g = 65
Orange (raw without peel), 1 orange / 131g = 60
Papaya (raw and cubed), 1 cup / 140g = 65
Peaches (peeled), 1 peach / 87g = 35
Pears (with skin), 1 pear / 166g = 100
Pineapple (raw and diced), 1 cup / 155g = 75
Plums 1 plum / 66g = 35
Prunes (dried), 5 large prunes / 50g = 115
Raisins, 1 cup / 145g = 435
Strawberry (raw), 1 cup / 150g = 45
Watermelon (peeled and deseeded), 1 cup diced / 160g = 50

VEGETABLES

Asparagus (green, cooked), 4 spears / 60g = 15
Bean sprouts (cooked and drained), 1 cup / 124g = 25
Brocolli (cooked), 1 medium spear / 180g = 50
Cabbage (cooked), 1 cup / 150g = 30
Carrot (raw – large) , 1 carrot / 72g = 30
Carrots (cooked), 1 cup sliced / 156g = 70
Cauliflower (cooked), 1 cup / 125g = 30
Celery (raw – large) , 1 stalk / 40g = 5
Cucumber (sliced with peel), 28g = 5
Eggplant (cooked, steamed), 1 cup / 96g = 25
Lettuce (chopped / shredded), 1 cup / 55g = 10
Mushrooms (raw – sliced/chopped), 1 cup / 70g = 20
Mushrooms (cooked & drained), 1 cup / 156g = 40
Mushrooms (canned & drained), 1 cup / 156g = 35
Onions (raw – sliced), 1 cup / 115g = 40
Peas (frozen – cooked & drained), 1 cup / 160g = 125
Potatoes (baked with skin) , 1 potato / 200g = 220
Potatoes (baked – flesh only), 1 potato / 155g = 145
Potatoes (peeled – after boiling), 1 potato / 135g = 115
Potatoes (french fries – fried in veg. oil), 10 strips / 50g = 160
Potatoes (french fries – oven baked), 10 strips / 50g = 110
Potatoes (mashed with milk & margarine), 1 cup / 210g = 225
Pumpkin (cooked – mashed), 1 cup / 245g = 50
Radishes (raw), 4 radishes / 18g = 5
Spinach (cooked and drained), 1 cup / 180 = 40
Squash (cooked – sliced), 1 cup / 180g = 35
Tomato (raw), 1 tomato / 125g = 25
Vegetables, mixed (cooked from frozen), 1 cup / 182g = 10

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