Enter the values that you want to calculate Calories.
| Gender | Age | Sedentary* | Moderately Active* | Active* |
| Females |
19-30 31-50 51+ |
1800-2000 1800 1600 |
2000-2200 2000 1800 |
2400 2200 2000-2200
|
| Males |
19-30 31-50 51+ |
2400-2600 2200-2400 2000-2200 |
2600-2800 2400-2600 2200-2400 |
3000 2800-3000 2400-2800
|
| Food | Serving Size | Calories | kJ |
| Fruit | |||
| Apple | 1 (4 oz.) | 59 | 247 |
| Banana | 1 (6 oz.) | 151 | 632 |
| Grapes | 1 cup | 100 | 419 |
| Orange | 1 (4 oz.) | 53 | 222 |
| Pear | 1 (5 oz.) | 82 | 343 |
| Peach | 1 (6 oz.) | 67 | 281 |
| Pineapple | 1 cup | 82 | 343 |
| Strawberry | 1 cup | 53 | 222 |
| Watermelon | 1 cup | 50 | 209 |
| Vegetables | |||
| Asparagus | 1 cup | 27 | 113 |
| Broccoli | 1 cup | 45 | 188 |
| Carrots | 1 cup | 50 | 209 |
| Cucumber | 4 oz. | 17 | 71 |
| Eggplant | 1 cup | 35 | 147 |
| Lettuce | 1 cup | 5 | 21 |
| Tomato | 1 cup | 22 | 92 |
| Proteins | |||
| Beef, regular, cooked | 2 oz. | 142 | 595 |
| Chicken, cooked | 2 oz. | 136 | 569 |
| Tofu | 4 oz. | 86 | 360 |
| Egg | 1 large | 78 | 327 |
| Fish, Catfish, cooked | 2 oz. | 136 | 569 |
| Pork, cooked | 2 oz. | 137 | 574 |
| Shrimp, cooked | 2 oz. | 56 | 234 |
| Common Meals/Snacks | |||
| Bread, white | 1 slice (1 oz.) | 75 | 314 |
| Butter | 1 tablespoon | 102 | 427 |
| Caesar salad | 3 cups | 481 | 2014 |
| Cheeseburger | 1 sandwich | 285 | 1193 |
| Hamburger | 1 sandwich | 250 | 1047 |
| Dark Chocolate | 1 oz. | 155 | 649 |
| Corn | 1 cup | 132 | 553 |
| Pizza | 1 slice (14") | 285 | 1193 |
| Potato | 6 oz. | 130 | 544 |
| Rice | 1 cup cooked | 206 | 862 |
| Sandwich | 1 (6" Subway Turkey Sandwich) | 200 | 837 |
| Beverages/Dairy | |||
| Beer | 1 can | 154 | 645 |
| Coca-Cola Classic | 1 can | 150 | 628 |
| Diet Coke | 1 can | 0 | 0 |
| Milk (1%) | 1 cup | 102 | 427 |
| Milk (2%) | 1 cup | 122 | 511 |
| Milk (Whole) | 1 cup | 146 | 611 |
| Orange Juice | 1 cup | 111 | 465 |
| Apple cider | 1 cup | 117 | 490 |
| Yogurt (low-fat) | 1 cup | 154 | 645 |
| Yogurt (non-fat) | 1 cup | 110 | 461 |
|
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
|
|
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 |
|
|
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
|
|
|||
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