All About Calories

Calories and Kilocalories (kcal) 

It's easy to get confused about calories and kilocalories since, in a nutrition context, values are actually given for the number of kilocalories in a food, but referred to simply as calories.

In scientific terms:

1000 calories = 1 kilocalorie = 1 kcal = the energy it takes to raise the temperature of 1kg of water by 1°C.

In nutrition terms:

ie. What you'll find on food packaging, calories = kilocalories and are used interchangeably.

 In some instances food energy is measured in kilojoules - mostly by the scientific community - though some food packaging also gives kilojoule (kJ) values. 1 kilocalorie = 4.2 kilojoules.

Counting Calories

Most medical professionals agree that making sure that calories consumed are less than calories expended is the best way to lose weight

	Calorie Count	Grams of Fat
Calories in a Baileys Irish Cream	129	5.8
(37ml)
Calories in champagne (1 glass/120ml)	89	0
Calories in a pint of beer	182	0
Calories in a pint of Guinness	170	0
Calories in gin, 40% alcohol (25ml)	55	0
Calories in lager, Stella Artois (1 can/550ml)	221	0
Calories in sherry (50ml)	68	0
Calories in wine (1 glass/120ml)	87	0
Calories in vodka, 40% alcohol	55	0
(25ml)
Bread, Biscuits and Cakes
	Calorie Count	Grams of Fat
Calories in a bagel (85g)	216	1.4
Calories in a baguette, French (150g)	360	1.8
Calories in a Cadbury's Flake Cake (1 std bar/34g)	180	10.4
Calories in a biscuit (15g)	74	3.3
Calories in a Danish pastry (67g)	287	17.4
Calories in a doughnut (49g)	140	2
Calories in a hot cross bun (70g)	205	3.9
Calories in a jaffa cake (12g)	46	1
Calories in a low fat biscuit (14g)	65	2.3
Calories in a scone (70g)	225	7.6
Calories in a white, crusty roll (50g)	140	1.2
Calories in bread, brown (1 med slice)	74	0.7
Calories in bread, brown, Weight Watchers (1 slice/12.2g)	28	0.3
Calories in bread, granary (1 slice/25g)	59	0.7
Calories in bread, pitta (1 pitta/25g)	147	1.1
Calories in bread, white (1 slice/37g)	84	0.6
Calories in bread, wholemeal (1 slice/36g)	79	1
Calories in toast (1 med slice/33g)	88	0.6
Breakfast Cereal
	Calorie Count	Grams of Fat
Bran Flakes, Kelloggs (45g)	144	1.1
Corn Flakes, Kelloggs (45g)	167	0.4
Corn Flakes, Crunchy Nut, Kelloggs (45g)	176	1.6
Porridge Oats, Scots, Quaker (45g)	166	3.6
Rice Krispies, Kelloggs (45g)	171	0.5
Shredded Wheat, Nestle (2 pieces/44g)	143	0.9
Special K, Kelloggs (45g)	166	0.5
Weetabix (2 biscuits/37½g)	129	1
Chicken and Meat
	Calorie Count	Grams of Fat
Calories in a beef sausage (1 sausage/60g)	151	11.1
Calories in a chicken breast (200g)	342	13
Calories in a kebab (168g)	429	28.6
Calories in a pork sausage (1 sausage/24g)	73	5.7
Calories in bacon (1 rasher/25g)	64	4
Calories in chicken breast fillets (1 fillet/140g)	162	4.5
Calories in fillet steak (1 oz/20g)	54	2.4
Calories in gravy, beef (83ml)	45	2.7
Calories in ham (1 slice/30g)	35	1
Calories in lamb chops (1 oz/28g)	69	5
Calories in pork chops (1 oz/28g)	73	4.5
Calories in roast beef (1 slice/35g)	50	1.3
Calories in roast leg of lamb (1 oz/28g)	67	3.8
Chinese Food
	Calorie Count	Grams of Fat
Calories in Chinese bean sprouts (150g)	92	8.6
Calories in Beef in black bean (386g)	432	16.6
Calories in Chicken and Cashew (350g)	311	14
Calories in Chicken Balls (1 ball/46g)	45	2.2
Calories in Egg Fried Rice (200g)	250	3
Chocolate and Sweets
	Calorie Count	Grams of Fat
Calories in a Cadbury's Creme Egg (39g)	174	6.2
Calories in a Mars Bar (65g)	294	11.4
Calories in Celebrations (1 sweet/8g)	36	1.6
Calories in chocolate (100g)	530	29.9
Calories in chocolate ice cream (50g)	159	10.4
Calories in Kit Kat (2 finger bar/21g)	106	5.5
Calories in Jelly Babies (1 baby/6g)	20	0
Calories in low cal sweetener (1 tsp/1g)	4	0
Calories in Maltesers (1 pack/37g)	183	8.5
Calories in Milky Way (1 bar/26g)	117	4.3
Calories in Minstrels (1 pack/42g)	209	9.4
Calories in popcorn (100g)	405	7.7
Calories in Snickers (1 bar/64½g)	323	18.1
Calories in Twix (twin bar/62g)	306	14.9
Crisps and Snacks
	Calorie Count	Grams of Fat
Calories in a Special K bar (24g)	94	1.7
Calories in cheese and onion crisps (1 bag/35g)	184	11.6
Calories in olives (1 oz/28g)	29	3.1
Calories in ready salted light crisps (1 bag/28g)	132	6.2
Calories in Wotsits (1 pack/40g)	212	12.8
Drinks
	Calorie Count	Grams of Fat
Calories in coffee (1 cup/220ml)	15.4	0.9
Calories in a can of coke (330ml)	139	0
Calories in orange juice (1 glass/200ml)	88	0
Calories in tea (1 mug/270ml)	29	0.5
Easter Eggs
	Calorie Count	Grams of Fat
Calories in an Aero Easter Egg (1 pack/212g)	1109	61.5
Calories in a Chocolate Buttons Easter Egg	557	31.5
(1 pack/105g)
Calories in a Chocolate Orange Easter Egg	1017	56.5
(1 pack/222g)
Calories in a Cadbury's Caramel Easter Egg (1 pack/222g)	1132	60.8
Calories in a Cadbury's Creme Egg Easter Egg (1 pack/200g)	990	49.6
Calories in a Crunchie Easter Egg	1010	50.6
(1 pack/200g)
Calories in a Cadbury's Dairy Milk Easter Egg (1 pack/218g)	1155	65.4
Calories in a Cadbury's Flake Easter Egg	980	56.1
(1 pack/185g)
Calories in a Cadbury's Heroes Easter Egg	1040	57.4
(1 pack/200g)
Calories in a Kit Kat Easter Egg	1279	70.3
(1 pack/245g)
Calories in a Quality Street Easter Egg	1032	52.5
(1 pack/206g)
Calories in a Rolo Easter Egg (1 pack/249g)	1245	61.8
Calories in a Cadbury's Roses Easter Egg	1040	57.4
(1 pack/202g)
Calories in a Smarties Easter Egg	1096	52.6
(1 pack/220g)
Eggs and Dairy
	Calorie Count	Grams of Fat
Calories in butter (10g)	74	8.2
Calories in cheese, cheddar (40g)	172	14.8
Calories in cheese, cream (34g)	58	4.8
Calories in eggs, size 3 (57g)	84	6.2
Calories in milk, semi skimmed (200ml)	96	3.2
Calories in milk, whole (1fl oz/30ml)	20	1.2
Calories in yoghurt, black cherry (1 pot/150g)	106	0.2
Calories in yoghurt, strawberry (1 pot/200g)	123	5.3
Fast Food
	Calorie Count	Grams of Fat
Calories in a Big Mac (215g)	492	23
Calories in a cheeseburger	379	18.9
Calories in a hamburger (108g)	254	7.7
Calories in a Quarter Pounder with cheese (206g)	515	26.8
Calories in Kentucky Fried Chicken (67g)	195	12
Calories in KFC fries (100g)	294	14.8
Calories in McDonalds fries (78g)	207	9
Calories in Pizza Deluxe (1 slice/66g)	171	6.7
Calories in Pizza (½ pizza/135g)	263	4.9
Calories in Potato Wedges (135g)	279	13
Fruit
	Calorie Count	Grams of Fat
Calories in a banana (150g)	143	0.5
Calories in a pear (170g)	68	0.2
Calories in a satsuma (1 med/70g)	25	0.1
Calories in an apple (112g)	53	0.1
Calories in an avocado pear (145g)	275	28.3
Calories in an orange (160g)	59	0
Calories in grapes (50g)	30	0.1
Calories in kiwi fruit (1oz/28g)	14	0.1
Calories in melon (1oz/28g)	7	0.1
Calories in strawberries (1oz/28g)	7	0
Indian Food
	Calorie Count	Grams of Fat
Calories in a Chicken Bhuna (1 serving/300g)	396	22.8
Calories in a Chicken Korma (300g)	498	31
Calories in a Chicken Tikka  (150g)	232	6.2
Calories in a poppadum (12g)	49	2.2
Calories in a Samosa (50g)	126	6.6
Calories in an Onion Bhaji (22g)	65	5.1
Calories in Bombay Potato (200g)	202	10.4
Calories in naan bread (½ piece)	269	10
Low Calorie and Low Fat Foods
	Calorie Count	Grams of Fat
Calories in cheese spread, low fat (50g)	56	1.5
Calories in Chicken Tikka Masala, low fat (400g)	360	4
Calories in low fat cookies (23g)	82	1
Calories in garlic bread, low fat (84g)	94	2.7
Calories in a hot cross bun, low fat (65g)	161	1.7
Calories in a low calorie ice cream (60g)	71	3.6
Calories in low calorie mayonnaise (11g)	33	3.3
Calories in low calorie lasagne (300g)	255	9
Calories in a rice cake (10g)	38	3.2
Calories in a low calorie chicken sandwich (169g)	270	4.2
Nuts and Seeds
	Calorie Count	Grams of Fat
Calories in almonds (1 oz/28g)	171	15.3
Calories in Brazil nuts (1 oz/28g)	193	19.1
Calories in cashew nuts (1 oz/28g)	164	13.7
Calories in hazelnuts (1 oz/28g)	183	17.8
Calories in salted peanuts (1 sm pack/50g)	311	26.5
Calories in sesame seeds (1 oz/28g)	171	15.8
Calories in sunflower seeds (1 oz/28g)	164	13.6
Calories in walnuts (1 oz/28g)	194	19.2
Sandwiches and Takeaway Food
	Calorie Count	Grams of Fat
Calories in a bacon and egg, bacon and tomato, sausage and egg triple sandwich pack (1 pack/256g)	778	53.2
Calories in a chicken, ham and prawn sandwich pack (1 pack/247g)	349	5.2
Calories in a chicken fajita wrap (1 pack/185g)	263	4.1
Calories in a chicken salad sandwich (1 pack/195g)	257	4.9
Calories in a ham and cheese toasted sandwich (1 pack/160g)	429	20.3
Calories in a ham and Swiss cheese panini (1 panini/223g)	557	26.1
Calories in a spicy Mexican flatbread (1 pack/184g)	282	5
Calories in a salmon, cucumber and mayo sandwich pack (1 pack/219g)	530	26.3
Calories in a tuna mayonnaise baguette (1 pack/230g)	535	22.9
Calories in an egg mayonnaise sandwich (1 pack)	253	6
Vegetables
	Calorie Count	Grams of Fat
Calories in a jacket potato (180g)	245	0.4
Calories in a salad (100g)	19	0.3
Calories in brocoli (30g)	7	0.2
Calories in cabbage (135g)	21	0.5
Calories in carrots (60g)	13	0.2
Calories in celery (40g)	2	0.1
Calories in chips (100g)	253	9.9
Calories in fried mushrooms (1 oz/28g)	44	4.5
Calories in iceberg lettuce (1 oz/28g)	3.7	0.1
Calories in mashed potato (with butter) (1 oz/28g)	29	1.2
Calories in onions (1 oz/28g)	8.4	0.1
Calories in peas (60g)	32	0.4
Calories in red peppers (1 oz/28g)	7	0.1