National Campaign against Overweight and Obesity
Food Calorie Table

 

Milk & Milk Products
Calories
Quantity
Type
150
1 cup
Full-fat milk
102
1 cup
Low fat milk (1%)
157
1 cup
Cow's milk
264
1 cup
Goat milk
123
28 g
Sweetened Condensed Milk "cans"
635
Half a cup
Full cream milk powder
435
Half a cup
Skim milk powder
208
1 cup
Full-fat chocolate milk
244
1 cup
Strawberry Milk
114
Slice, 28 gm
Cheddar cheese slices
75
28 g
Feta cheese
110
25 g
Finuta cheese
101
28 g
Gouda cheese
80
28 g
Mozzarella cheese
80
28 g
Kraft Cheese "cups"
98
28 g
Edam cheese
104
28 g
Blue cheese
116
28 g
Harafati cheese
128
28 g
Mascarpone cheese
216
Half a cup
Ricotta cheese "whole milk"
171
Half a cup
Ricotta cheese, partly skim milk
130
28 g
Parmesan cheese
86
28 g
Camembert cheese
99
100 g
Cottage cheese
289
100 g
Akkawi cheese
404
100 g
Kashkaval cheese
363
100 g
Halloumi cheese
52
1 spoon
Cream focused
37
1 spoon
Cream Medium
141
1 spoon
Rob "yogurt" full-fat
114
1 spoon
Rob "yogurt" skim
105
155 g
Brick    
99
1 cup
Clabber
135
Half a cup
Vanilla ice cream 10% fat
Ice Cream
240
1 ball
Vanilla
280
1 ball
Cocoa
220
1 ball
Strawberries

 

Drinks & Juices
Calories
Quantity
Type
60
Half a cup
Apple juice
72
Half a cup
Apricot juice, canned
78
Half a cup
Grape juice, canned
3
Spoon to eat
Lemon juice canned
59
Half a cup
Fresh orange juice
52
Half a cup
Canned orange juice
58
Half a cup
Grapefruit juice, canned local
47
Half a cup
Grapefruit juice, unsweetened
67
Half a cup
Canned peach juice
75
Half a cup
Canned pear juice
70
Half a cup
Canned pineapple juice
21
Half a cup
Canned tomato juice
49
Half a cup
Canned juice Islands
175
One cup
Guava juice
110
One cup
Mango juice
165
One cup
Vimto juice

 

 
Hot Drinks
 
5
Teaspoon
Nescafe coffee without sugar
 
5
Teaspoon
Instant coffee without caffeine
 
1
One cup
Tea without sugar
 
5
One cup
American coffee
Soft Drinks
 
100
240 ml cup
Pepsi-Cola
 
0.00
240 ml cup
Diet Pepsi-Cola
 
90
240 ml cup
Seven Up
 
96
240 ml cup
Sprite
 
119
240 ml cup
Fanta
 
97
240 ml cup
Coca-Cola
 
1.00
240 ml cup
Diet Coca-Cola
 
126
240 ml cup
Cream soda
 
107
240 ml cup
Drink grape gas
 
 
Luncheon and Sausage Meat
Calories
Quantity
Type
142
Approx. 42 g
Beef
40
28 g
Pastrami - turkey
141
28 g
Pepperoni beef
56
28 g
Salami - turkey
72
28 g
Salami - beef
47
28 g
Mortadella - beef
 
 
Bologna sausage
57
28 g
Turkey
88
28 g
Beef
 
 
Frankfurter
102
42 g
Turkey
116
42 g
Chicken meat
 
Eggs
          Calories
Quantity
Type
17
One, big
Egg whites, (fresh or iced)
59
One, big
Fresh egg yolk
79
One, big
Full cook boiled eggs
91
One, big
Fried eggs
92
One, big
Omelet
252
113 g
Omelet with cheese and vegetables
130
One, big
Duck eggs
267
One, big
Goose eggs
135
One, big
Turkey eggs
14
One, big
Quail eggs
 
Nuts & Legumes
Calories
Quantity
Type
380
Half a cup, 60 g
Nuts
209
Quarter a cup
Almonds, dry
160
28 g
Cashew, roasted, dry
165
28 g
Cashew, roasted, oily
170
28 g
Nuts, roasted, dry
176
28 g
Hazelnut, roasted, oily
215
Half a cup
Lentils, whole, green
210
One cup
Lentils, cooked
Oils & Fats
Calories
Quantity
Type
105
1 Tablespoon
Margarine
120
1 Tablespoon
Olive oil
120
1 Tablespoon
Sunflower oil
114
1 Tablespoon
Sheep fat
126
1 Tablespoon
Vegetable oil
125
1 Tablespoon
Beef fat
36
1 Tablespoon
Butter
120
1 Tablespoon
Corn oil
Fresh Fruits
Calories
Quantity
Type
81
Medium, 140 g
Apples
17
Medium, 30 g
Apricot
105
Medium, 100 g
Banana
37
One, 40 g
Fig
38
Half
Grapefruit
49
10 beads
Cherries
162
Half
Avocado
53
Half a cup
Grapes
45
One, 85 g
Guava
46
One, 76 g
Kiwi
68
Half, 85 g
Mango
62
One, 110 g
Orange
117
Medium
Papaya
37
One, 85 g
Peach
98
Medium, 170 g
Pear
42
Slice, 82 g
Pineapple
36
One, 60 g
Plum
110
Medium, 150 g
Pomegranate
67
Medium, 142 g
Nectarine
26
Piece, 100 g
Watermelon
33
Piece, 100 g
Melon
23
Half a cup
Strawberries
37
One, 85 g
Tangerine
122
One cup
Blueberry
150
10 beads
Rutab/ripe dates
49
100 g
Loquat
52
100 g
Plum
17
One, 60 g
Lemon
53
Fruit size
Sweet Lemon
117
One cup
Black berry
9
30 beads
Nabq (rhamnus)
60
Medium
Quince
82
Half a cup
Tamarind
Canned Fruits
Calories
Quantity
Type
111
Half a cup
Canned apricots (with sugar syrup)
94
Half a cup
Fruit salad (with sugar syrup)
107
Half a cup
Canned cherry (with thick sugar syrup)
95
Half a cup
Canned peaches (with sugar syrup)
94
Half a cup
Canned pear with (with sugar syrup)
100
Half a cup
Canned pineapple (with sugar syrup)
Dried Fruits
Calories
Quantity
Type
26
One
Dried dates
288
100 g
Dried figs
109
Half a cup
Raisins
113
Half a cup
Dried plum
169
Half a cup
Dried Apricots
Spices
Calories
Quantity
Type
7
1 teaspoon
Cardamom
13
3 teaspoons
Dried hot red pepper
7
1 teaspoon
Cinnamon
6
1 teaspoon
Cloves
6
1 teaspoon
Latency
1
1 teaspoon
Ginger "powder"
20
One, medium
Ginger root
9
1 teaspoon
Nutmeg "powder"
8
1 teaspoon
Black pepper
Red Meat
Calories
Quantity
Type
220
63 g
Lamb shoulder, cooked with fat
135
48 g
Lamb shoulder, cooked without fat
205
85 g
Lamb thigh, roasted with fat
140
73 g
Lamb thigh, roasted without fat
200
85 g
Lamb rib, grilled without fat
307
85 g
Lamb rib, grilled with fat
189
85 g
Beef, chest, cooked
183
85 g
Beef shoulder, without fat
245
85 g
Beef, minced and cooked
317
85 g
Shawarma, only meat
174
85 g
Beef steak without fat
133
85 g
Tekkah
226
85 g
Kebab
281
85 g
Kubba, stuffed
182
85 g
Slices without fat
148
85 g
Cow heart, cooked
122
85 g
Cow kidney,  cooked
241
85 g
Cow tongue, cooked
Vegetables
Calories
Quantity
Type
31
Medium, 60 g
Carrot
35
Half a cup
Carrot, cooked
15
Half a cup
Cauliflower, cooked
12
Half a cup
Cauliflower, uncooked
7
Half a cup
Cucumbers, chopped
100
Half a cup
Fried eggplant
13
Half a cup
Eggplant, cooked
20
Half a cup
Green beans, cooked
25
Half a cup
Green beans, canned
16
Half a cup
Cabbage, cooked
8
Half a cup
Cabbage, uncooked
10
Half a cup
Celery
77
One, medium
Corn
9
Half a cup
Mushrooms, fresh
19
Half a cup
Mushroom, canned
4
Half a cup
Lettuce
54
Half a cup
Mixed vegetables (a variety of vegetables cooked together)
25
Half a cup
Okra, cooked and chopped
27
Half a cup
Fresh onions, chopped
16
Half a cup
Green onions, chopped
67
Half a cup
Green peas, cooked
12
Half a cup
Peppers, chopped
18
One, 30 g
Hot pepper
220
195 g
Baked potato, with the peel
162
195 g
Baked potato, without the peel
158
10 pieces, 42 g
Fried potato
14
Half a cup
Shalgam kale, boiled
2
Half a cup
Watercress
41
Half a cup
Squash
7
10 grains, 40 g
Red rweid radish
9
10 leaves, medium
Red rweid radish, leaves
6
Half a cup
Chopped spinach
18
Half a cup
Zucchini, chopped and cooked
111
Half a cup
Sweet potatoes, mashed
26
One, medium
Red tomatoes
73
One cup
Green beans
46
One cup
Beet
73
One cup
Cabbage
1
1 Spoon, minced
Leek
97
1 package
Coriander
25
1 package
Fenugreek, leaves
7
5 pieces of garlic peeled
Garlic
146
1 cup
Grape leaves
84
Package, medium
Mint
95
10 grains, medium
Black olives
66
10 grains, medium
Green olives
34
1 cup, minced
Parsley
25
Package, medium
Parsley
58
Package, medium
White rweid radishes
14
1 Cup, chopped
Spinach
31
1 cup, chopped
Zucchini
40
One, medium
Zucchini
50
100 g
Basil
32
100 g
Boil
32
100 g
Legume
82
100 g
Sugar-cane
Grains
Calories
Quantity
Type
17
100 g
Bread, cereals
70
Quarter of a loaf
Lebanese bread
79
Quarter of a loaf
Oven bread, Iranian
130
One, 50 g
Whole wheat bread
208
One, 75 g
Manaqich (bread with thyme)
209
One, 75 g
Sammon
150
50 g
Rusk (cake)
190
Small, 130 g
Pasta with sauce
95            
Cup, 25 g
Corn flakes
333
Quarter of a loaf, 115 g
French bread
178
4 pieces, 55 g
Plain biscuits
131
Half a cup
White rice, cooked (long grain)
61
A slice
Brown toast
64
A slice
Plain white toast
99
Half a cup
Spaghetti, cooked or pasta
110
Half a cup
Spaghetti, cooked with minced meat and tomato
154
Half a cup
Lasagna with meat sauce
672
One cup
Barley
344
One cup
Pasta
471
One cup
Cornstarch
675
One cup
Rice, uncooked
354
One cup
Rice powder
99
One cup
Vermicelli (balaleet)
613
One cup
Bulgur (groats, crushed)
485
One cup
Wheat
225
One, medium
Jabati (Indian bread)
Meat & Chicken
Calories
Quantity
Type
167
85 g
Chicken leg (hip), without skin, grilled
223
85 g
Chicken leg (hip), with skin, grilled
142
Half a breast
Chicken breast, without skin, grilled
193
Half a breast
Chicken breast, with skin, grilled
161
Half a breast
Chicken breast, without skin, fried
99
1 wing "35.5 g"
Chicken wings, with skin, grilled
290
6 pieces "104 g"
Chicken pieces, vacuum, fried
238
85 g
Chicken gizzards, fried
135
85 g
Chicken livers, cooked
173
85 g
Duck meat, without skin, roasted
Kinds of Turkey Meat
161
85 g
Red dark meat, without skin
190
85 g
Red dark meat, with skin
135
85 g
Red light meat, meat without skin
169
85 g
Red light meat, meat with skin
Fish and Shellfish
Calories
Quantity
Type
58
28 g
Sardines, canned in oil
42
21 g
Anchovies, canned in oil
104
85 g
Tuna, canned in water
169
85 g
Tuna, canned in oil
99
85 g
Smoked salmon
136
85 g
Grilled Fish
228
3 pieces, 85 g
Fish fried with rusk
206
85 g
Shrimp fried with rusk
84
85 g
Crab, canned
83
85 g
Shrimp, cooked
23
28 g
Oyster, uncooked
46
28 g
Oysters, fried
84
85 g
Oysters, fried with rusk
40
1 tablespoon
Caviar, black or red
Legumes
Calories
Quantity
Type
187
One cup
Beans, boiled
349
One cup
Dry beans
37
Half a cup
Beans
269
Half a cup
Chickpeas, boiled
339
One cup
Flour
192
Half a cup
Lentil
170
28 g
Nuts mixed with roasted and dry peanuts
175
28 g
Mixed nuts roasted in oil
170
28 g
Sunflower seeds, roasted and dry
175
28 g
Sunflower seed, roasted in oil
357
Half a cup
Pistachios, dry and roasted
165
28 g
Peanuts, dry and roasted
170
28 g
Peanuts, roasted in oil
95
Spoon 16 g
Peanut butter
44
28 g
Roasted chestnut
100
28 g
Coconut
59
28 g
Grated coconut
127
28 g
Roasted pumpkin seeds
158
28 g
Dried watermelon seeds
102.2
28 g
Circuit pills
174.16
28 g
Sesame
172.7
28 g
Pine
 
 
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Last Update 19 February 2012 02:57 PM
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