Calories / Food Content

I have included links to American Government Websites as well as NHS websites.

Calories are a measure of the amount of enery in food. Though we all talk about calories actually we are talking about kilocalories.  Not all calories are equal since the complexity and texture of the food can influence the net amount of energy that we absorb.

How many calories do we need ?

This varies according to your age,  weight, gender, job and activity level.

Typically 2000 for a woman, 2500 for a man, and less for children.

To lose weight look at cutting calorie intake by about by upto 600 calories per day.

Aim to lose no more than 0.5-1kg (1-2lb) a week .

One calorie counter book suggested :

Sedentary men                2300 (retired) to 3000 (building workers)

Moderately active men 2950 -300 (postmen, farm workers)

Very active men               3250 – 3600 ( steel workers – some building workers )

You can use the exercise-calorie counter to work out your energy requirements.

How much weight can I expect to lose ?

If you work on the basis that you burn non-fats ( which have less calories per 100g weight) 1st when restricting your food intake the initial weight loss will be more. When you have changed your lifestyle for a while, you will then start to burn of fat. As this has more energy per unit weight, your weight will not decrease as quickly. Exercise will help you maintain your weight loss.

Working backwards, if oil as 828 calories per 100g, if you reduce your calorie intake by 600 calories per day, and if it was all equivalent to oil it would be 70g loss per day /~1/2 kg per week.

NHS Choices links

Portion size

I bought a cheap weighing machine for £5 which was small and unobtrusive. This allows me to see what my food weighs easily an how much I am having. The aim is not to be obsessive about it but just to have a rough idea of what 100g looks like. Otherwise the only way people know what a portion size is via the sizes of bowls or what their family and friends eat.
We don’t notice what we eat. I recently watched a BBC Programme called The men who made us fat. What I felt it said was that we tend to eat whatever is put in front of us and do not make allowances elsewhere.  The portion sizes available have gone up.e.g. even a coca-cola portion was 75mls and is now upto 2l in some American takeaways.

The food companies like selling bulk cheap as it increases their turnover and take less profit on these bulk purchases comparatively. We buy these as we feel that the offers are better value. We  eat all of the food and do not compensate or share. The programme included a dietician who spoke of how they had organised portion sizes to double overthe course of a week and people did not notice and ate all the food.

Portion Distortion!

DHHS. NIH. National Heart, Lung, and Blood Institute.

Interactive Web site with 2 quizzes to compare portions now and 20 years ago.

Calories per 100g

Food 100g unit Type
Flour 330   Bread
Wholemeal Pittabread 237 142 Bread
Bread Warburtons Thick Sliced Farmhouse 245 66 per slice (27g) Bread
Tesco Baps 255 240 per bap 95g Bread
New York Bagel 259   Bread
Warburtons White Rolls 263 145 per 55g roll Bread
White Pittabread 269 161 Bread
Bread Hovis Seed Sensations  278 122 per slice (44g) Bread
Sainsburys flamebaked naans 279 181 per 1/2 naan Bread
Beard Warburtons Tiger White 280 90 per 32g slice Bread
Sains tortilla wraps 285 182 Bread
Wraps 314 97 Bread
Ric Basmati (uncooked) 341 (1 cup=200g)  
All bran, Keelogs 334 100.2 Cereal
Cornflakes, Kellogs 378 113 Cereal
Rice Crispies type 382   Cereal
Sugar 400 (16 per teaspoon)
Nutella 544 (81 per 15g tablesppon)
64 per 21g tablesppon
Yoghurt Sains Basic 2% fat 61   Dairy
Milk 64 ( Sainsburys 4%) Dairy
Semi-skimmed milk 49   Dairy
Yoghurt Sains Greek Style 9%fat 120   Dairy
Egg ( 8% saturated fat ) 156 78 calories per large 50g egg
Chedder cheese 390   Dairy
Sains sunflower spread 532   Dairy
Lurpack butter 749   Dairy
Oil , Sunflower/Olive 828 per 100 mls ( 124 cals per 15ml tablespoon ) Dairy – not
Haddock fillet frozen 104   Fish
Wholeshell lyons pawns 107   Fish
Tuna Steak 137   Fish
Salmon steak 197   Fish
Chicken Breast Fillet Sainsburys (skinless and boneless) 138   Meat
Chicken Leg 226   Meat
Beef Sirloin Steak 267   Meat
Apricot 28   Fruit
Apples 31 47 Fruit
Pears 40   Fruit
Orange 2 5/8 inch 131g 47.3282443 62 Fruit
Grapes seedless 161g 68.75 110 Fruit
Bananas 79   Fruit
Lettuce 13   Veg
Aubergine Fresh 20   Veg
Carrots 23   Veg
baby sweetcorn canned 23   Veg
Spinach tin drained 24   Veg
Leeks 24 31 Veg
Peas boiled frozen – fresh 41 67 Veg
New Potatoes 79   Veg
Heinz baked beans,tinned 79   Veg
Red lentils 104   Veg
Red beans drained tinned 113   Veg
Black eyed beans 116   Veg
Tomatoes 144   Veg
Chick peas, boiled 164   Veg
Vodka 40% 25ml 56 cal
Red wine 3 fl oz 103g 88
White wine 3 fl oz 103g 84
Dry cider 1 pint 568 ml 204
Beer / Larger 12 fl oz 356ml 153
Beer / Larger 1 pint 568 ml 244.1123595506



Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week.

For more information, see the fitness section of Live Well:

Personalised activities giving calorie expenditure for different acitivities ( U.S. Website )




NHS Choices links

Other links

Comments are closed.