Calorias

BREADS & CEREALS | Portion size * | per 100 grams (3.5 oz) | energy content |
Bagel ( 1 average ) | 140 cals (45g) | 310 cals | Medium |
Biscuit digestives | 86 cals (per biscuit) | 480 cals | High |
Jaffa cake | 48 cals (per biscuit) | 370 cals | Med-High |
Bread white (thick slice) | 96  cals (1 slice 40g) | 240 cals | Medium |
Bread wholemeal (thick) | 88  cals (1 slice 40g) | 220cals | Low-med |
Chapatis | 250 cals | 300 cals | Medium |
Cornflakes | 130  cals (35g) | 370 cals | Med-High |
Crackerbread | 17 cals per slice | 325 cals | Low Calories |
Cream crackers | 35 cals (per cracker) | 440 cals | Low / portion |
Crumpets | 93 cals (per crumpet) | 198 cals | Low-Med |
Flapjacks basic fruit mix | 320 cals | 500 cals | High |
Macaroni (boiled) | 238 cals(250g) | 95 cals | Low calorie |
Muesli | 195  cals (50g) | 390 cals | Med-high |
Naan bread (normal) | 300 cals (small plate size) | 320 cals | Medium |
Noodles (boiled) | 175 cals (250g) | 70 cals | Low calorie |
Pasta ( normal boiled ) | 330 cals (300g) | 110 cals | Low calorie |
Pasta (wholemeal boiled ) | 315 cals (300g) | 105 cals | Low calorie |
Porridge oats (with water) |193 cals (350g) | 55 cals | Low calorie |
Potatoes** (boiled) | 210 cals (300g) | 70 cals | Low calorie |
Potatoes** (roast) | 420 cals (300g) | 140 cals | Medium |
Rice (white boiled) | 420 cals (300g) | 140 cals | Low calorie |
Rice (egg-fried) | 500 cals | 200 cals | High in portion |
Rice ( Brown ) | 405 cals (300g) | 135 cals | Low calorie |
Rice cakes | 28 Cals = 1 slice | 373 Cals |Medium |
Ryvita Multi grain | 37 Cals per slice | 331 Cals | Medium |
Ryvita + seed & Oats | 180 Cals 4 slices | 362 Cals | Medium |
Spaghetti (boiled) | 303 cals (300g) | 101 cals | Low calorie |

Legumes, Nuts                         Calories
Almonds, shelled | 1 cup | 795 |
Beans, lima | 1 cup | 260 |
Beans, navy | 1 cup | 225 |
Beans, kidney | 1 cup | 230 |
Brazil nut, shelled| 1 ounce | 185 |
Cashews, raw | .25 cup | 196 |
Chestnuts, shelled | 1 cup | 350 |
Chickpeas | 1 cup | 270 |
Coconut, shelled | 2" x 2" x .5" | 160 |
Coconut, dried | 1 cup | 410 |
Filberts, shelled | 1 ounce | 180 |
Lentils | 1 cup | 215 |
Macadamias | 1 ounce | 196 |
Peanuts, shelled | 1 ounce | 160 |
Peanut butter | 1 tablespoon | 95 |
Peas, raw | .5 cup | 58 |
Pecans,halves | 1 ounce | 190 |
Pine nuts | 1 ounce | 160 |
Pistachios, shelled | 1 ounce | 165 |
Pumpkin seeds | 1 ounce | 155 |
Sesame seeds, hulled | 1 tablespoon | 45 |
Sesame butter | 1 tablespoon | 95 |
Soybeans | 1 cup | 235 |
Sprouts, mung | 4 ounces | 36 |
Sprouts, soybean | 4 ounces | 40 |
Sprouts, alfalfa | 4 ounces | 32 |
Sunflower seeds | 1 ounces | 160 |
Tofu, raw | .5cup | 94 |
Walnut pieces | 1 ounce | 180 |

Proteins - essential to growth and repair of muscle and other body tissues
* Fats - one source of energy and important in relation to fat soluble vitamins
* Carbohydrates - our main source of energy
* Minerals - those inorganic elements occurring in the body and which are critical to its normal functions
* Vitamins - water andfat soluble vitamins play important roles in many chemical processes in the body
Cereals, Grains                            Cal.
Bagel | 1 medium | 165 |
Barley | 4 ounces | 390 |
Biscuit | 1 medium | 90 |
Bran flakes | 1 cup | 105 |
Bread crumbs | 1 cup | 340 |
Bread, French | 1 slice | 70 |
Bread, Italian | 1 slice | 70 |
Bread, pita | 1 | 80 |
Bread, pumpernickel | 1 slice |70 |
Bread, rye | 1 slice | 50 |
Bread, whole wheat | 1 slice | 60 |
Bread, white | 1 slice | 70 |
Corn flakes | 1 cup | 100 |
Corn grits | 1 cup | 125 |
Croutons | 6 | 35 |
Farina | 1 cup | 100 |
French toast | 1 slice | 130 |
Granola | 1 cup | 225 |
Melba toast | 1 slice | 30 |
Muffin, bran | 1 medium | 150 |
Muffin, corn | 1 medium | 130 |
Muffin, English | 1 | 150...