Welcome To Cooky Calories
Introduction
On this link I am going to give you details of lots of different amounts of Cooky Calories in different food items in a list underneath this introduction along with an extensive table of fat,fibre and carbohydrate counting. Cooky Calories are a measure of energy and this varies from one person to the next. Kcals is an abbreviation for kilocalories these are what most people know as calories. Kj - means kilojoules these are the units to measure the energy.These are found on most nutrition labels to give you some guidance.Remember there are 4.2 kcals in 1 kilojoule which is why the kilojoule figures are higher.Look at the meals you have regular and check them against items in the chart.If they are not there, work out your daily intake from labels on the food you get.If you do not need to lose weight great,but you can check you are eating healthy, by comparing your meals to others.If you need to lose weight, lots of fresh fruit and vegetables will always be a good substitute to ready meals,fast food and snack items like crisps and biscuits.Lots of information will also be given to you all.The way I look at calories is that you will watch them for a specific reason.For example if you are a sports person your average daily intake of calories will be much more than a person who does not participate in sports.You will burn up calories faster by sweating and doing any type of physical activity,even talking is moving your mouth so burning calories. So don't worry if you are a chatterbox.
The other example is that you may be watching calories for medical reasons or that you put weight on easily.A medical reason could be a thyroid problem.If this is the case you will have to seek medical advice from a professional who will probably then refer you to a dietician they will probably give you a plan and maybe medication.Obesity is a fast growing problem, and with all the fast food outlets,snacks,chocolate bars,ready meals,cars and devices taking away manual labour,it is easy to put weight on.People walk less and sit down more generallyIn this area really you need to be strong minded and tell yourself to have smaller portions.Possible look at the odd fast food meal as a treat and not a necessity.If you go to an all you can eat place,cut down and have more fruit and vegetables instead of fried food.Try to cut right down on chocolate bars and eat fruit instead.Another big one is to watch how much time you spend sitting down.You will always burn calories by cleaning your house or washing your car that extra time.Walking is good,possibly if you need a reason to walk you may need a dog.A dog needs a walk and it may get you moving.Swimming,jogging and cycling are all brilliant for burning up those calories and keeping your weight down.Have a look at my dog on the other links and how i burn up some of my calories.Please visit the many other links on this website.I hope this helps you find a way to a healthier eating regime.Thank you for your visit.Information will be on the nutrition section for vitamins and minerals etc. Free Healthy cookery classes, Basic Hygiene Langworthy Cornerstone,Salford,Manchester,England,UK, Tel 01612124400 The Cooky Chef
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Free Cookery classes, Basic Hygiene courses, Langworthy Cornerstone, Salford, Manchester, England, UK 01612124400
Fat, Fibre And Carbohydrate Counter
Food And Drink Carb Fibre Fat Energy
Kcal Kj
Beer 1 pint 13.2 0 0 184 755
lager 500ml 7.5 0 0 146 598
Stout 500ml 10.5 0 0 195 817
cider 1 pint dry 15 0 0 208 873
cider 1 pint sweet 24.4 0 0 578 1011
liqueur cream 25ml 6 0 4 81 338
Spirits 0 0 0 55 230
Wines red 0.4 0 0 85 356
Wine rose 120ml 3.1 0 0 89 367
Wine white dry 120ml 0.7 0 0 82 343
Wine white medium 4.3 0 0 94 388
Wine white sweet 7.4 0 0 118 493
Wine port 50ml 6 0 0 80 327
Wine sherry 3 0 0 60 252
Apple raw unpeeled 13 2.2 0 52.5 224
Apricot raw 6.8 2 0 28 119
Artichoke globe 220g 2.6 1 0 17 70
Artichoke jerus 100g 10 3.5 0 41 207
Asparagus fresh 120g 1 1 0 15 63
Aubergine raw 100g 2.2 2 0.4 15 64
Avocado 100g 1.9 3.4 19.5 190 784
Baby food rusk 100g 82.8 n 7.9 408 1729
baby rice mixed 78 n 2 372 1565
baby creamed rice 8 0 0.5 40 155
baby fruit custard 17 n 0.5 74 310
baby chicken dinner 9 0.5 1 57 240
baby veg + pasta 200g 27 n 1 138 580
Bacon 1 middle 10g 0 0 3 37 155
Bagel 29 + 0.5 137 575
Baklava 100g 40 + 17.5 322 1349
Bamboo shoots raw 3 n 0 14.3 60
Banana raw,peeled 140g 32.5 1 tr 133 564
Barley raw 64 15 2 301 1282
Beans/Lentils
Baked-canned-tom sc 15 3.5 0.6 81 345
Black eyed cooked 100g 20 3.5 0.7 116 494
Black kidney cooked 100g 24.5 n 0.5 130 545
Broad fresh cooked 5.6 5.4 0.8 48 204
Butter beans cooked 100g 13 4.6 0.5 77 327
Chickpeas cooked 100g 16 4.1 2.9 115 487
Fresh green cooked 100g 3 2.4 0 22 92
Haricot cooked 100g 17.2 6.1 0.5 95 406
Red split lentils cooked 100g 17.5 2 0.4 100 424
Mung cooked 100g 15.3 10 0.4 91 389
Dried soya cooked 100g 1.5 6.1 7.5 128 540
Beef
Steak 117g 0 0 10.5 224 990
Corned beef can 100g 0 0 12.5 217 905
Beefburgers grilled 100g 0.1 0 24.4 326 1335
Heart 100g 0 0 5.9 179 752
Kidney 100g 0 0 6.1 153 641
Liver 100g 0 0 9.5 198 831
mince 170g 0 0 20.5 390 1623
tripe 100g 0 0 3 83 350
beetroot raw 30g 2.5 0.6 0 12 50
Biscuits creams 1,15g 12.5 n 4 75 315
chocolate coated 2,30g 20 0.9 7.2 148 621
choc chip cookies 4.5 n 2 36 150
digestives 2,30g 20 0.7 6.3 141 593
flapjacks 1,25g 15 0.7 6.5 121 552
gingernut 2,20g 16 0.4 3 91 385
jaffa cake 2 7 n 1 36 153
oatcakes 1,10g 6.3 n 1.8 44 185
Blackberries raw 100g 12.5 3.1 0.5 52 220
Blueberries raw 100g 14 1.8 0.5 56 235
Boysenberries raw 100g 6 + 0 13 55
Bread
Brown bread 38g 16.8 1.3 0.8 83 352
Brown roll crusty 48g 24.2 1.7 1.3 122 521
chapatis 43.7 n 1 202 860
crumpet toasted 1,44g 17 1.5 0.5 84 355
granary 1 slice 38g 17.6 1.6 1 89 380
hamburger roll 85g 41.5 1.3 4.3 224 953
fruit loaf 2 slice 33.5 + 2 174 730
malt bread 1 slice 35g 19.9 + 0.8 94 399
naan 1,160g 80 3 20 538 2264
pitta bread 1,95g 55 2.1 1.1 252 1071
ryebread 25g 11.4 1.1 0.4 55 233
white bread 35g 17.3 0.5 0.7 82 357
Broccoli raw 100g 0 2.6 0 24 100
Brussel sprouts raw 100g 2 4.1 0 24 100
Bun iced fruit 1,90g 42 n 7 265 1115
Butter 1 tbsp 0 0 16.5 145 610
Cabbage raw 40g savoy 1 1.5 0 7 30
cake
angel cake 40.5 n 0.5 181 760
banana cake 100g 68 + 16 428 1800
black forest 100g 40 n 17 331 1390
carrot cake 100g 44 + 23 402 1690
chocolate cake 100g 55 n 17 391 1645
crispie cakes 100g 73.1 0.3 18.6 464 1951
fruit flan 100g 271 + 6 165 695
fruit cake 70g 41.7 1.2 7.7 239 1007
gingerbread 50g 32.4 0.6 6.3 190 800
jam sponge 100g 67.5 1.8 2.5 312 1310
madeira 1 slice 40g 23.4 0.4 6.8 157 480
swiss roll 1 slice 35g 22.5 0.5 2.5 114 480
Capers 1 tbsp 1 + 0 7 30
Capsicum raw red 4 1.6 0 25 105
carob powder 40g 15 + 0 59 250
carrot raw 50g 3 1.2 0 13 55
cauliflower raw 50g 1 1 0 9 40
celeriac peeled 120g 5 4.5 0 29 120
celery raw 40g 1 0.5 0.5 5 20
cereal
bran strands 40g 18.6 9.8 1.4 104 444
bran natural 12g 7.5 4.5 0.5 33 140
chocolate rice pops 30g 28.3 0.2 0.3 115 491
cornflakes 30g 25.8 0.3 0.2 108 461
rice crispies 30g 27 0.2 0.3 111 472
fruit and fibre flakes 30g 21.6 2.1 1.4 105 444
honey wheat puffs 30g 26.6 0.9 0.6 116 493
muesli natural 60g 39.5 2 2.5 208 875
oat flakes 30g 23.5 + 1.5 115 485
wheat biscuits 1,20g 15 1.9 0.5 70 300
cereal bar sports 1 28.5 + 2.5 145 610
cheese
brie 30g 0 0 8.5 101 425
camembert 30g 0 0 8 92 385
cheddar 30g 0 0 10 122 505
cheshire 30g 0 0 10 114 460
cottage 1 tbsp 0 0 2 29 120
cream 30g 1 0 10 101 425
gloucester 30g 0 0 10 120 505
edam 30g 0 0 8 106 445
emmental 30g 0 0 9 113 475
fetta 30g 0 0 7 83 350
goats 30g 0.5 0 4.5 58 245
lancashire 30g 0 0 9.5 110 465
mozzerella 30g 0 0 6.5 90 380
parmesan 30g 0 0 9.5 132 555
rocotta 20g 0 0 2 30 125
soya 30g 0 0 8 93 390
stilton 30g 0 0 9.5 111 465
cherries raw 100g 12 0.7 0.1 53 225
chewing gum/sugar 10g 3 0 0 9.5 40
chicken breast 100g 0 0 1 40 170
chick peas 180g boiled 32.8 7.7 3.8 218 922
chilli raw red 1 0.3 0 6 25
chives fresh 2 tbsp 40g tr 0.8 0 1 5
chocolate dark 100g 56 + 31 505 2120
chocolate milk 100g 61.5 + 28.5 505 2120
chutney mango 1 tbsp 9 0.2 0 30 125
cocoa powder 1 tbsp 1.5 1.2 1 21 90
coconut desiccated dried 25g 1.6 3.4 15.5 151 623
coffee black 200ml 0 0 0 2 8
cordial 60% juice 250ml 18 0 0 73 305
corn cob 100g 11.6 1.3 1.4 66 280
couscous cooked 100g 23 + 0 112 470
crackers cream 2 5.5 1.6 1.5 38 160
cranberry juice 250ml 36.5 n 0 143 600
cream regular 100ml 3 0 35.5 333 1400
cucumber raw 45g 3 0.5 0 4 15
custard regular 100ml 16 0 1.5 88 370
dates fresh chopped 50g 145 0.9 0 54 228
doughnuts cream 1,70g 21 + 17 251 1055
duck roast +skin 0 0 26 307 1290
egg 45g 0 0 4.5 64 270
eggplant raw 100g 2.2 2 0.4 15 64
endive curly 80g 0 1.6 0 6 25
fast food
burger 1,345g 55 + 32 646 2715
chips 117g 33 2.2 20 327 1375
chicken nuggets 4.76g 10 + 17 236 990
fried battered fish 145g 20 0.6 23 365 1535
hotdog 1,100g 18.5 + 15 246 1035
cheesecake 75g 25 0.3 7 175 735
apple pie 1 x 100g 56.7 1.7 15.5 369 1554
big breakfast 1,250g 475 + 31 568 2385
cheese pizza 1 slice 105g 24.8 1.5 11.8 235 984
thickshake regular 1,305g 60 + 9.5 360 1510
fat
dripping 1 tbsp 0 0 20 176 740
lard 1 tbsp 0 0 20 176 740
suet 1 tbsp tr 0 17.5 162 680
fennel raw 150g 5 3.6 0 18 75
fig raw 1,40g 4 0.6 0 17 74
flour
cornflour 100g 92 0.1 0.7 354 1508
arrowroot 100g 94 0.1 0.1 355 1515
potato 100g 80 5.7 0.5 329 1380
rice 100g 80.1 2 0.8 366 1531
semolina raw 100g 77.5 1.2 1.8 350 1489
wheat white plain 100g 77.7 3.1 1.3 341 1450
wheat wholemeal 100g 63.9 9 2.2 310 1310
ham 2 slices 46g 0 0 1.5 50 210
herbs all fresh 1tbsp tr n 0 17 70
honey 1 tbsp 22 0 0 84 355
horseradish fresh 5g 0.5 0.3 0.5 8 35
ice cream vanilla 100ml 10 0 6 101 425
jam 1tbsp 17 + 0 67 280
jelly 1 bowl 280ml 45.5 0 0 188 790
kale raw 35g 3.5 1 0 18 75
kiwi fruit 75g 7.5 1.5 0 36 150
lamb leg 2 slice 90g 0 0 10.5 201 845
lemon raw 1,65g 2.1 + 0 12 51
lentils dried 200g 35 3.8 0.8 200 848
lettuce average 35g 0.6 0.3 0 5 21
lime raw 1,45g 0.5 + 0 9 40
liquorice 5,65g 42 1 1 181 759
mandarin whole 1,60g 5 1 0 24 100
mango raw 1,150g 21.2 3.9 0.3 86 368
margarine average 11g 0.1 0 9 81 334
marrow 100g 3.5 0.5 0 17 70
marzipan 20g 11 0.6 3.5 80 335
mayo 1tbsp 97% fat free 9 0 20 45 190
mayo sunflower 7.5 0 7.5 107 450
melon honeydew 160g 10.5 0.6 0.5 50 210
melon water 100g 22.5 0 0 92 385
milk full cream 250ml 12 0 10 167 700
condensed sweet 250ml 180 0 30 1060 4455
evap whole fat 250ml 27 0 21.5 373 1565
goats 250ml 9.5 0 6.5 127 535
skimmed 250ml 12.5 0 0.5 88 370
mushrooms raw button 100g 1.5 1.1 0.5 24 100
mustard 1 tbsp English 1 0 0 15 65
mustard 1 tbsp French 1 0 0 15 65
nectarine raw 1,75g 6.75 1 0 30 126
noodles instant boiled 100g n + 5 367 1540
nuts raw 4 almond 0.5 1.5 8 87 365
brazil raw 80g 2.5 3.4 54.5 546 2291
peanut raw 78g 9.75 4.8 35.9 440 1848
pecan nut raw 55g 3.2 2.6 38.5 379 1592
oil blended 1 tbsp 0 0 20 176 740
oil cod liver 1 tbsp 0 0 20 176 740
olive oil 1 tbsp 0 0 19 167 703
olives green 6 50g tr 1.5 5.5 5.6 211
onion raw 100g 4.5 1.4 0 26 110
orange raw 120g 10.2 2 0 44 186
papaya raw 100g 8.8 2.2 0 36 153
parsnip raw 100g 12.9 4.7 1.2 66 278
passion fruit 40g 2.5 1.5 0 19 80
pasta all cooked 180g 44.5 1.8 0.5 213 895
pawpaw raw 100g 7 2 0 30 125
peach raw 140g 9 2 0 44 185
pear raw 185g 18.5 4 0 74 311
peas raw 170g 10 8 1 98 410
pheasant raw 125g 0 0 4.5 165 695
pigeon 125g 0 0 14.5 263 1105
pineapple raw 1 slice 110g 9 1.3 0 42 175
plum raw 100g 8.8 1.6 0 36 155
pomegranate raw 100g 11.8 3.4 0.2 51 218
pork chop 1,100g 0 0 5.5 174 730
potato
jacket 150g 21.5 2 1 109 460
mash milk +butter 120g n 2.5 1 77 325
boiled peeled 150g 19.5 1.5 0.5 96 405
roast with skin 150g 25 2 4 159 670
wedges 100g 26 4.5 6 165 695
pumpkin peel boil 85g 6 1 0.5 36 150
quail roast +skin 180g 0 0 6 180 755
radish raw 3,45g 1 0.5 0 0.6 2.5
rasberries raw 65g 3 1.6 0.2 16 71
redcurrants raw 100g 14 3.4 0 56 235
rhubarb raw 100g 0.8 1.4 0 7 32
rice average cooked 100g 33.4 0.1 1.1 157 660
rice brown 180g 57 1.5 2 270 1135
sausage 1,50g 2 0.3 9 117 490
seafood baked 85g 0 0 1 95 400
bass 100g 0 0 1 93 390
cod baked 100g 0 0 1 76 320
herring can drained 1.25g 10 0 22.5 315 1325
lobster boiled 165g 0 0 1.5 159 670
mussels 100g 0 0 2 87 365
oysters raw 10.60g 0.5 0 2.5 72 305
pike 100g 0 0 1 88 370
pilchards 150g 0 0 3.5 157 660
prawns,king cooked 100g 0 0 1 104 435
salmon raw 100g 0 0 12 181 760
sardines fresh 100g 0 0 2 67 280
scampi 100g 0 0 2 107 450
trout steamed 100g 0 0 6 155 650
tuna can in oil 250g 0 0 3 119 500
seaweed 10g tr 1.2 0 1 4
seed pumpkin 50g 5 2.6 7 155 650
seed poppy 1tbsp 2 + 4 46 195
soft drinks
cola 375ml 39 0 0 150 630
diet cola 375ml 1 0 0 1 5
orangeade 275ml 48 0 0 194 815
lemonade 375ml 40 0 0 159 670
diet lemonade 375ml 1 0 0 4 15
spices average 1tbsp 0 n 0 9 40
spinach raw 35g 0.5 0.7 0 9 37
spring onion raw 12g 0.5 0 0 2 10
squash butternut baked 70g 5 1 0 22 94
star fruit raw 100g 7.3 1.3 0 32 136
stock cubes 1,5g 1 0 0.5 11 45
sugar average 1tsp 5 0 0 19 80
swede peeled bolied 150g 3 1 0 16 69
sweet potato raw 1,235g 50 5.6 0 56 237
sweets boiled 1 5 0 0 15 65
caramels 1 4 0 0 24 100
fruit gums 30g 27 0 0 8 35
fudge x2 35g 28.5 0 4.5 155 650
jelly beans 1 3 0 0 11 45
tahini paste 1 tbsp 0.2 1.6 11.8 121 510
tangerine raw 100g 8 1.3 0 35 147
tea black no sugar 250ml tr 0 0 tr tr
turkey breast no skin 80g 0 0 3.5 20 83
watercress 32g 0.5 0.5 0 6 25
yoghurt plain bio 100ml 5 0 4.5 95 400
yoghurt average flavours 150ml n 0 5 167 700
Looking through the list,you should be able to create a menu for the calories you need.Remember a good balanced diet is generally the way forward,with plenty of exercise. Thankyou
It Is Good To Sweat
