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Foods Calorie Chart - Nutrition - The Pakistani Expatriates
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Foods Calorie Chart
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Milk and Milk Products

Amount Calorie
Yoghurt 100 gr 90-100
Milk 1 glass/180ml 124
Milk, skim 1 glass/180ml 35
Yoghurt, plain 100 gr 75
Yoghurt(flavoured and fruit) 100 gr 100
Yoghurt, skim 100 gr 55
White Cheese(with fat) 100 gr 260-290
Cheddar Cheese ( with Fat) 100 gr 400-425
Parmesan Cheese 100 gr 420-460
Egg,1 45g  72
Egg White 1 Piece  14
Egg Yolk 1 Piece 58


Fats Amount Calorie
Butter 1Table Spoon(28gr) 206
Margarine 1Table Spoon(28gr) 204
Oil 1Table Spoon(15gr) 130


Meat Amount Calorie
Beef(Grilled) 100 gr 278
Chicken (Grilled) 100 gr 132
Chicken Breast(Boiled) 100 gr 150
Lamb(Grilled with fat) 100 gr 282
Lamb Liver(In oil) 100 gr 232
Salami 100 gr 446
Sausage 100 gr 287-300


Sea Food Amount Calorie
Black Caviar 1 Table Spoon 72
Mussel  1 Piece 9
Oyster(Medium Sized) 1 Piece 6
Karides(Orta Boy) 1 Piece 144
Smoked Salmon  100 gr 171
Sword Fish 1 Piece 121
Tuna Fish 100 gr 135


Grains Amount(gr) Calorie
1Piece of White Bread 28  70-100
1Piece of Whole-Wheat Bread 28 55-60
1 Piece Croissant 180-200 180-200
1 Piece of Toasted Bread 10-15  25-35
Biscuits 100 450-480
Dry Lentil 100 314
Dry Barley 100 367
Dry boiled and pounded Wheat 100 371
Dry Cuscus 100 367
Dry Corn 100 342
Dry Wheat 100 364
Sesame 100 589
Dry Macaroni 100 339
Boiled Macaroni 100 85
Dry Rice 100 357
Boiled Rice 100 125


Vegetables Amount Calorie
Tomatoes 1 Piece 14
Articoke(Medium sized) 1 Piece 10
Eggplant(Medium Sized) 1 Piece 28
Fresh Green Beans 100 gr 90
Brocolli 100 gr 35
Brussel Sprouts 100 gr 35
Zucchini 100 gr 25
Carrots 100 gr 35
Cauliflower 100 gr 32
Celery 100 gr 18
Cucumber 1 Piece 11
Lettuce 1 Piece 15
Mushroom 100 gr 14
Onion 100 gr 35
Green Peas 100 gr 89
Fresh Green Pepper 100 gr 15
Boiled Potatoes 120 gr 100
Spinach 100 gr 26
Cabbage 100 gr 20


Miscellaneous Amount(gr) Calorie
Almond 100 600
Coconut 100 603
Hazel-nut 100 650
Ground nut 100 560
Pine nut 100 600
Walnut 100 549
Pop Corn 100 478
Zuchini seeds 100 571
Sunflower seeds 100 578
Sugar 30gr 115
Sugar, 1 tsp 5 gr 19
Honey/syrups 30 gr 86
Jam 30 gr 78
Meat or yeast extract 5 gr 9
Plain sweet biscuits,2 16 gr 68 gr
Fruit cake, 1 slice 40 gr 160
Ice cream, 1 scoop 30 gr 64


Fruits Amount Calorie
Apple 1 Piece 60
Apricot 1 Piece 80
Banana 1 Piece 100
Cherry 100 gr 40
Dry Fig 100 gr 59
Grapefruit 1 Piece 60
Orange 1 Piece 50
Kiwi fruit 1 Piece 34
Mandarine 1 Piece 50
Water Melon 300 gr 55
Melon 300 gr 40
Peach 1 Piece 60
Pear 1 Piece 70
Plum 1 Piece 8
Grape 100 gr 57
Strawberry 100 gr 26



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