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Food Calorie Table
|
Milk & Milk Products
|
||
|
Type
|
Quantity
|
Calories
|
|
Full-fat milk
|
1 cup
|
150
|
|
Low fat milk (1%)
|
1 cup
|
102
|
|
Cow's milk
|
1 cup
|
157
|
|
Goat milk
|
1 cup
|
264
|
|
Sweetened Condensed Milk "cans"
|
28 g
|
123
|
|
Full cream milk powder
|
Half a cup
|
635
|
|
Skim milk powder
|
Half a cup
|
435
|
|
Full-fat chocolate milk
|
1 cup
|
208
|
|
Strawberry Milk
|
1 cup
|
244
|
|
Cheddar cheese slices
|
Slice, 28 gm
|
114
|
|
Feta cheese
|
28 g
|
75
|
|
Finuta cheese
|
25 g
|
110
|
|
Gouda cheese
|
28 g
|
101
|
|
Mozzarella cheese
|
28 g
|
80
|
|
Kraft Cheese "cups"
|
28 g
|
80
|
|
Edam cheese
|
28 g
|
98
|
|
Blue cheese
|
28 g
|
104
|
|
Harafati cheese
|
28 g
|
116
|
|
Mascarpone cheese
|
28 g
|
128
|
|
Ricotta cheese "whole milk"
|
Half a cup
|
216
|
|
Ricotta cheese, partly skim milk
|
Half a cup
|
171
|
|
Parmesan cheese
|
28 g
|
130
|
|
Camembert cheese
|
28 g
|
86
|
|
Cottage cheese
|
100 g
|
99
|
|
Akkawi cheese
|
100 g
|
289
|
|
Kashkaval cheese
|
100 g
|
404
|
|
Halloumi cheese
|
100 g
|
363
|
|
Cream focused
|
1 spoon
|
52
|
|
Cream Medium
|
1 spoon
|
37
|
|
Rob "yogurt" full-fat
|
1 spoon
|
141
|
|
Rob "yogurt" skim
|
1 spoon
|
114
|
|
Brick
|
155 g
|
105
|
|
Clabber
|
1 cup
|
99
|
|
Vanilla ice cream 10% fat
|
Half a cup
|
135
|
|
Ice Cream
|
||
|
Vanilla
|
1 ball
|
240
|
|
Cocoa
|
1 ball
|
280
|
|
Strawberries
|
1 ball
|
220
|
|
Drinks & Juices
|
||
|
Apple juice
|
Half a cup
|
60
|
|
Apricot juice, canned
|
Half a cup
|
72
|
|
Grape juice, canned
|
Half a cup
|
78
|
|
Lemon juice canned
|
Spoon to eat
|
3
|
|
Fresh orange juice
|
Half a cup
|
59
|
|
Canned orange juice
|
Half a cup
|
52
|
|
Grapefruit juice, canned local
|
Half a cup
|
58
|
|
Grapefruit juice, unsweetened
|
Half a cup
|
47
|
|
Canned peach juice
|
Half a cup
|
67
|
|
Canned pear juice
|
Half a cup
|
75
|
|
Canned pineapple juice
|
Half a cup
|
70
|
|
Canned tomato juice
|
Half a cup
|
21
|
|
Canned juice Islands
|
Half a cup
|
49
|
|
Guava juice
|
One cup
|
175
|
|
Mango juice
|
One cup
|
110
|
|
Vimto juice
|
One cup
|
165
|
|
Hot Drinks
|
||
|
Nescafe coffee without sugar
|
Teaspoon
|
5
|
|
Instant coffee without caffeine
|
Teaspoon
|
5
|
|
Tea without sugar
|
One cup
|
1
|
|
American coffee
|
One cup
|
5
|
|
Soft Drinks
|
||
|
Pepsi-Cola
|
240 ml cup
|
100
|
|
Diet Pepsi-Cola
|
240 ml cup
|
0
|
|
Seven Up
|
240 ml cup
|
90
|
|
Sprite
|
240 ml cup
|
96
|
|
Fanta
|
240 ml cup
|
119
|
|
Coca-Cola
|
240 ml cup
|
97
|
|
Diet Coca-Cola
|
240 ml cup
|
1
|
|
Cream soda
|
240 ml cup
|
126
|
|
Drink grape gas
|
240 ml cup
|
107
|
|
Luncheon and Sausage Meat
|
||
|
Beef
|
Approx. 42 g
|
142
|
|
Pastrami - turkey
|
28 g
|
40
|
|
Pepperoni beef
|
28 g
|
141
|
|
Salami - turkey
|
28 g
|
56
|
|
Salami - beef
|
28 g
|
72
|
|
Mortadella - beef
|
28 g
|
47
|
|
Turkey
|
28 g
|
57
|
|
Beef
|
28 g
|
88
|
|
Turkey
|
42 g
|
102
|
|
Chicken meat
|
42 g
|
116
|
|
Eggs
|
||
|
Egg whites, (fresh or iced)
|
One, big
|
17
|
|
Fresh egg yolk
|
One, big
|
59
|
|
Full cook boiled eggs
|
One, big
|
79
|
|
Fried eggs
|
One, big
|
91
|
|
Omelet
|
One, big
|
92
|
|
Omelet with cheese and vegetables
|
113 g
|
252
|
|
Duck eggs
|
One, big
|
130
|
|
Goose eggs
|
One, big
|
267
|
|
Turkey eggs
|
One, big
|
135
|
|
Quail eggs
|
One, big
|
14
|
|
Nuts & Legumes
|
||
|
Nuts
|
Half a cup, 60 g
|
380
|
|
Almonds, dry
|
Quarter a cup
|
209
|
|
Cashew, roasted, dry
|
28 g
|
160
|
|
Cashew, roasted, oily
|
28 g
|
165
|
|
Nuts, roasted, dry
|
28 g
|
170
|
|
Hazelnut, roasted, oily
|
28 g
|
176
|
|
Lentils, whole, green
|
Half a cup
|
215
|
|
Lentils, cooked
|
One cup
|
210
|
|
Oils & Fats
|
||
|
Margarine
|
1 Tablespoon
|
105
|
|
Olive oil
|
1 Tablespoon
|
120
|
|
Sunflower oil
|
1 Tablespoon
|
120
|
|
Sheep fat
|
1 Tablespoon
|
114
|
|
Vegetable oil
|
1 Tablespoon
|
126
|
|
Beef fat
|
1 Tablespoon
|
125
|
|
Butter
|
1 Tablespoon
|
36
|
|
Corn oil
|
1 Tablespoon
|
120
|
|
Fresh Fruits
|
||
|
Apples
|
Medium, 140 g
|
81
|
|
Apricot
|
Medium, 30 g
|
17
|
|
Banana
|
Medium, 100 g
|
105
|
|
Fig
|
One, 40 g
|
37
|
|
Grapefruit
|
Half
|
38
|
|
Cherries
|
10 beads
|
49
|
|
Avocado
|
Half
|
162
|
|
Grapes
|
Half a cup
|
53
|
|
Guava
|
One, 85 g
|
45
|
|
Kiwi
|
One, 76 g
|
46
|
|
Mango
|
Half, 85 g
|
68
|
|
Orange
|
One, 110 g
|
62
|
|
Papaya
|
Medium
|
117
|
|
Peach
|
One, 85 g
|
37
|
|
Pear
|
Medium, 170 g
|
98
|
|
Pineapple
|
Slice, 82 g
|
42
|
|
Plum
|
One, 60 g
|
36
|
|
Pomegranate
|
Medium, 150 g
|
110
|
|
Nectarine
|
Medium, 142 g
|
67
|
|
Watermelon
|
Piece, 100 g
|
26
|
|
Melon
|
Piece, 100 g
|
33
|
|
Strawberries
|
Half a cup
|
23
|
|
Tangerine
|
One, 85 g
|
37
|
|
Blueberry
|
One cup
|
122
|
|
Rutab/ripe dates
|
10 beads
|
150
|
|
Loquat
|
100 g
|
49
|
|
Plum
|
100 g
|
52
|
|
Lemon
|
One, 60 g
|
17
|
|
Sweet Lemon
|
Fruit size
|
53
|
|
Black berry
|
One cup
|
117
|
|
Nabq (rhamnus)
|
30 beads
|
9
|
|
Quince
|
Medium
|
60
|
|
Tamarind
|
Half a cup
|
82
|
|
Canned Fruits
|
||
|
Canned apricots (with sugar syrup)
|
Half a cup
|
111
|
|
Fruit salad (with sugar syrup)
|
Half a cup
|
94
|
|
Canned cherry (with thick sugar syrup)
|
Half a cup
|
107
|
|
Canned peaches (with sugar syrup)
|
Half a cup
|
95
|
|
Canned pear with (with sugar syrup)
|
Half a cup
|
94
|
|
Canned pineapple (with sugar syrup)
|
Half a cup
|
100
|
|
Dried Fruits
|
||
|
Dried dates
|
One
|
26
|
|
Dried figs
|
100 g
|
288
|
|
Raisins
|
Half a cup
|
109
|
|
Dried plum
|
Half a cup
|
113
|
|
Dried Apricots
|
Half a cup
|
169
|
|
Spices
|
||
|
Cardamom
|
1 teaspoon
|
7
|
|
Dried hot red pepper
|
3 teaspoons
|
13
|
|
Cinnamon
|
1 teaspoon
|
7
|
|
Cloves
|
1 teaspoon
|
6
|
|
Latency
|
1 teaspoon
|
6
|
|
Ginger "powder"
|
1 teaspoon
|
1
|
|
Ginger root
|
One, medium
|
20
|
|
Nutmeg "powder"
|
1 teaspoon
|
9
|
|
Black pepper
|
1 teaspoon
|
8
|
|
Red Meat
|
||
|
Lamb shoulder, cooked with fat
|
63 g
|
220
|
|
Lamb shoulder, cooked without fat
|
48 g
|
135
|
|
Lamb thigh, roasted with fat
|
85 g
|
205
|
|
Lamb thigh, roasted without fat
|
73 g
|
140
|
|
Lamb rib, grilled without fat
|
85 g
|
200
|
|
Lamb rib, grilled with fat
|
85 g
|
307
|
|
Beef, chest, cooked
|
85 g
|
189
|
|
Beef shoulder, without fat
|
85 g
|
183
|
|
Beef, minced and cooked
|
85 g
|
245
|
|
Shawarma, only meat
|
85 g
|
317
|
|
Beef steak without fat
|
85 g
|
174
|
|
Tekkah
|
85 g
|
133
|
|
Kebab
|
85 g
|
226
|
|
Kubba, stuffed
|
85 g
|
281
|
|
Slices without fat
|
85 g
|
182
|
|
Cow heart, cooked
|
85 g
|
148
|
|
Cow kidney, cooked
|
85 g
|
122
|
|
Cow tongue, cooked
|
85 g
|
241
|
|
Vegetables
|
||
|
Carrot
|
Medium, 60 g
|
31
|
|
Carrot, cooked
|
Half a cup
|
35
|
|
Cauliflower, cooked
|
Half a cup
|
15
|
|
Cauliflower, uncooked
|
Half a cup
|
12
|
|
Cucumbers, chopped
|
Half a cup
|
7
|
|
Fried eggplant
|
Half a cup
|
100
|
|
Eggplant, cooked
|
Half a cup
|
13
|
|
Green beans, cooked
|
Half a cup
|
20
|
|
Green beans, canned
|
Half a cup
|
25
|
|
Cabbage, cooked
|
Half a cup
|
16
|
|
Cabbage, uncooked
|
Half a cup
|
8
|
|
Celery
|
Half a cup
|
10
|
|
Corn
|
One, medium
|
77
|
|
Mushrooms, fresh
|
Half a cup
|
9
|
|
Mushroom, canned
|
Half a cup
|
19
|
|
Lettuce
|
Half a cup
|
4
|
|
Mixed vegetables
|
Half a cup
|
54
|
|
Okra, cooked and chopped
|
Half a cup
|
25
|
|
Fresh onions, chopped
|
Half a cup
|
27
|
|
Green onions, chopped
|
Half a cup
|
16
|
|
Green peas, cooked
|
Half a cup
|
67
|
|
Peppers, chopped
|
Half a cup
|
12
|
|
Hot pepper
|
One, 30 g
|
18
|
|
Baked potato, with the peel
|
195 g
|
220
|
|
Baked potato, without the peel
|
195 g
|
162
|
|
Fried potato
|
10 pieces, 42 g
|
158
|
|
Shalgam kale, boiled
|
Half a cup
|
14
|
|
Watercress
|
Half a cup
|
2
|
|
Squash
|
Half a cup
|
41
|
|
Red rweid radish
|
10 grains, 40 g
|
7
|
|
Red rweid radish, leaves
|
10 leaves, medium
|
9
|
|
Chopped spinach
|
Half a cup
|
6
|
|
Zucchini, chopped and cooked
|
Half a cup
|
18
|
|
Sweet potatoes, mashed
|
Half a cup
|
111
|
|
Red tomatoes
|
One, medium
|
26
|
|
Green beans
|
One cup
|
73
|
|
Beet
|
One cup
|
46
|
|
Cabbage
|
One cup
|
73
|
|
Leek
|
1 Spoon, minced
|
1
|
|
Coriander
|
1 package
|
97
|
|
Fenugreek, leaves
|
1 package
|
25
|
|
Garlic
|
5 pieces of garlic peeled
|
7
|
|
Grape leaves
|
1 cup
|
146
|
|
Mint
|
Package, medium
|
84
|
|
Black olives
|
10 grains, medium
|
95
|
|
Green olives
|
10 grains, medium
|
66
|
|
Parsley
|
1 cup, minced
|
34
|
|
Parsley
|
Package, medium
|
25
|
|
White rweid radishes
|
Package, medium
|
58
|
|
Spinach
|
1 Cup, chopped
|
14
|
|
Zucchini
|
1 cup, chopped
|
31
|
|
Zucchini
|
One, medium
|
40
|
|
Basil
|
100 g
|
50
|
|
Boil
|
100 g
|
32
|
|
Legume
|
100 g
|
32
|
|
Sugar-cane
|
100 g
|
82
|
|
Grains
|
||
|
Bread, cereals
|
100 g
|
17
|
|
Lebanese bread
|
Quarter of a loaf
|
70
|
|
Oven bread, Iranian
|
Quarter of a loaf
|
79
|
|
Whole wheat bread
|
One, 50 g
|
130
|
|
Manaqich (bread with thyme)
|
One, 75 g
|
208
|
|
Sammon
|
One, 75 g
|
209
|
|
Rusk (cake)
|
50 g
|
150
|
|
Pasta with sauce
|
Small, 130 g
|
190
|
|
Corn flakes
|
Cup, 25 g
|
95
|
|
French bread
|
Quarter of a loaf, 115 g
|
333
|
|
Plain biscuits
|
4 pieces, 55 g
|
178
|
|
White rice, cooked (long grain)
|
Half a cup
|
131
|
|
Brown toast
|
A slice
|
61
|
|
Plain white toast
|
A slice
|
64
|
|
Spaghetti, cooked or pasta
|
Half a cup
|
99
|
|
Spaghetti, cooked with minced meat and tomato
|
Half a cup
|
110
|
|
Lasagna with meat sauce
|
Half a cup
|
154
|
|
Barley
|
One cup
|
672
|
|
Pasta
|
One cup
|
344
|
|
Cornstarch
|
One cup
|
471
|
|
Rice, uncooked
|
One cup
|
675
|
|
Rice powder
|
One cup
|
354
|
|
Vermicelli (balaleet)
|
One cup
|
99
|
|
Bulgur (groats, crushed)
|
One cup
|
613
|
|
Wheat
|
One cup
|
485
|
|
Jabati (Indian bread)
|
One, medium
|
225
|
|
Meat & Chicken
|
||
|
Chicken leg (hip), without skin, grilled
|
85 g
|
167
|
|
Chicken leg (hip), with skin, grilled
|
85 g
|
223
|
|
Chicken breast, without skin, grilled
|
Half a breast
|
142
|
|
Chicken breast, with skin, grilled
|
Half a breast
|
193
|
|
Chicken breast, without skin, fried
|
Half a breast
|
161
|
|
Chicken wings, with skin, grilled
|
1 wing "35.5 g"
|
99
|
|
Chicken pieces, vacuum, fried
|
6 pieces "104 g"
|
290
|
|
Chicken gizzards, fried
|
85 g
|
238
|
|
Chicken livers, cooked
|
85 g
|
135
|
|
Duck meat, without skin, roasted
|
85 g
|
173
|
|
Kinds of Turkey Meat
|
||
|
Red dark meat, without skin
|
85 g
|
161
|
|
Red dark meat, with skin
|
85 g
|
190
|
|
Red light meat, meat without skin
|
85 g
|
135
|
|
Red light meat, meat with skin
|
85 g
|
169
|
|
Fish and Shellfish
|
||
|
Sardines, canned in oil
|
28 g
|
58
|
|
Anchovies, canned in oil
|
21 g
|
42
|
|
Tuna, canned in water
|
85 g
|
104
|
|
Tuna, canned in oil
|
85 g
|
169
|
|
Smoked salmon
|
85 g
|
99
|
|
Grilled Fish
|
85 g
|
136
|
|
Fish fried with rusk
|
3 pieces, 85 g
|
228
|
|
Shrimp fried with rusk
|
85 g
|
206
|
|
Crab, canned
|
85 g
|
84
|
|
Shrimp, cooked
|
85 g
|
83
|
|
Oyster, uncooked
|
28 g
|
23
|
|
Oysters, fried
|
28 g
|
46
|
|
Oysters, fried with rusk
|
85 g
|
84
|
|
Caviar, black or red
|
1 tablespoon
|
40
|
|
Legumes
|
||
|
Beans, boiled
|
One cup
|
187
|
|
Dry beans
|
One cup
|
349
|
|
Beans
|
Half a cup
|
37
|
|
Chickpeas, boiled
|
Half a cup
|
269
|
|
Flour
|
One cup
|
339
|
|
Lentil
|
Half a cup
|
192
|
|
Nuts mixed with roasted and dry peanuts
|
28 g
|
170
|
|
Mixed nuts roasted in oil
|
28 g
|
175
|
|
Sunflower seeds, roasted and dry
|
28 g
|
170
|
|
Sunflower seed, roasted in oil
|
28 g
|
175
|
|
Pistachios, dry and roasted
|
Half a cup
|
357
|
|
Peanuts, dry and roasted
|
28 g
|
165
|
|
Peanuts, roasted in oil
|
28 g
|
170
|
|
Peanut butter
|
Spoon 16 g
|
95
|
|
Roasted chestnut
|
28 g
|
44
|
|
Coconut
|
28 g
|
100
|
|
Grated coconut
|
28 g
|
59
|
|
Roasted pumpkin seeds
|
28 g
|
127
|
|
Dried watermelon seeds
|
28 g
|
158
|
|
Circuit pills
|
28 g
|
102.2
|
|
Sesame
|
28 g
|
174.16
|
|
Pine
|
28 g
|
172.7
|
