My Calorie Chart

Story Highlights

  • The more calories you eat, the more energy your body must burn in order to maintain a healthy weight.
  • The carbohydrates, fats, and proteins in food supply energy, which is measured in calories.
  • Foods that are high in fat are also high in calories.
  • Sometimes it's difficult to know just how many calories a certain food has.
  • Knowing the amount of fat, protein and carbohydrates in our food can be important to maintaining a healthy diet.

A guide to the average calorie content in common foods.

Listed below is a guide to the average calorie content in some common foods.
For more precise information, always check the food or drink packaging, or speak with your healthcare professional and/or a dietician.

Carbohydrates

  • Boiled rice 1 cup: 220 cals (930 kJ)
  • Grain bread 2 slices: 200 calories (830 kJ)
  • White bread 2 slices: 190 cals (800 kJ)
  • Thin rice cakes 2: 45 cals (185 kJ)
  • Corn flakes 1 cup: 110 cals (455 kJ)
  • Instant noodles 1 small brick: 320 cals (1340 kJ)
  • Plain boiled pasta 1 cup: 160 cals (670 kJ)
  • Instant porridge 1 sachet: 140 cals (595 kJ)
  • Natural untoasted muesli 1/3 cup: 120 cals (510 kJ)
  • Bread white 2 slices: 180 calories

Dairy

  • Skim milk (~0.15% fat) 1 cup: 90 calories (370 kJ)
  • Reduced fat milk (~1% fat) 1 cup: 130 calories (530 kJ)
  • Regular milk (3.5% fat) 1 cup: 175 calories (730 kJ)
  • Low fat yoghurt 200g tub: 155 calories (650 kJ)
  • Cheddar cheese 1 thin slice (20g): 80 calories (345 kJ)
  • Processed cheese 1 thin slice (21g): 70 calories (290 kJ)
  • Cream 1/2 cup: 420 calories (1750 kJ)
  • Light sour cream: 280 calories (1160 kJ)

Fruit & vegetables

  • English spinach raw 1/2 cup: 3 cals (15 kJ)
  • Undressed leafy salad 1 cup: 15 cals (65 kJ)
  • Broccoli 1/2 cup: 15 cals (65 kJ)
  • Carrot 1/2 cup: 25 cals (110 kJ)
  • Corn 1 cobette: 90 cals (385 kJ)
  • Peas 1/2 cup: 50 cals (220 kJ)
  • Potato, boiled 1 small: 70 cals (295 kJ)
  • Banana 1 large: 100 cals (420 kJ)
  • Orange 1 medium: 55 cals (230 kJ)
  • Apple 1 medium: 80 cals (330 kJ)

Meat, poultry and fish

  • Roast lamb (fat removed) 1 slice: 85 cals (350 kJ)
  • Sausage 1: 200 cals (850 kJ)
  • Steak trimmed of fat, cooked 140 g: 250 cals (1040 kJ)
  • Beef stir-fry 1/2 cup: 230 cals (965 kJ)
  • Crumbed frozen fish 1 small piece: 210 cals (875 kJ)
  • Skinless chicken thigh (skinless, trimmed of fat )1 medium: 150 cals (620 kJ)
  • Skinless chicken drumstick, fat removed 1 small: 85 cals (350 kJ)
  • Marinated chicken wings 4: 370 cals (1530 kJ)
  • Tuna in brine 1 tin (85 g): 100 cals (420 kJ)
  • Egg 1 medium: 70 cals (310 kJ)

Beverages

  • Milk 1 cup: 175 cals (730 kJ)
  • Flavoured milk 600 mL: 470 cals (1980 kJ)
  • Water 600 mL: 0 cals (zero kJ)
  • Low joule soft drink 600 mL: 1 cal (5 kJ)
  • Regular soft drink 600 mL: 215 cals (895 kJ)
  • Fruit or orange juice 1 cup: 100 cals (420 kJ)
  • Iced tea 500 mL: 130 cals (555 kJ)
  • Instant coffee 1 packet: 3 cals (10 kJ)
  • Flavoured instant coffee 1 sachet: 70 cals (290 kJ)
  • Milo powder 1 tbs: 25 cals (110 kJ)
  • Beer (full strength) 375 mL: 140 cals (575 kJ)
  • Light beer (2.2% alc) 375 mL: 95 cals (390 kJ)
  • Low carb beer (4.8% alc) 375 mL: 110 cals (455 kJ)
  • Sparkling bubbly wine 200 mL: 130 cals (550 kJ)
  • White wine dry 200 mL: 130 cals (550 kJ)
  • Red wine 200 mL: 90 cals (390 kJ)
  • Spirits 1 nip (30 mL): 60 cals (255 kJ)
  • Alcoholic cider 375 mL: 170 cals (700 kJ)

Spreads, sauces and spices

  • Butter 1 tbs: 140 cals (580 kJ)
  • Peanut butter 1 tbs: 150 cals (630 kJ)
  • Vegemite 1 tsp: 10 cals (45 kJ)
  • Jam or marmalade 2 tsp: 40 cals (150 kJ)
  • Margarine spread 1 tbs: 120 cals (500 kJ)
  • Pepper, salt, herbs, spices a pinch: 0 cals (zero kJ)
  • Oil 1 tbs: 165 cals (680 kJ)
  • Mayonnaise 1 tbs: 75 cals (310 kJ)
  • Sugar 2 tsp (a sachet): 25 cals (105 kJ)
  • Honey 2 tsp: 45 cals (190 kJ)
  • Intense sweetening agent 1 tablet or tsp: 0 cals (zero kJ)
  • Chunky tomato pasta sauce 250 g: 135 cals (570 kJ)
  • Tomato sauce ketchup style 1 tbs: 20 cals (90 kJ)

Takeaway

  • Fried rice 1 cup (200 g): 460 cals (1930 kJ)
  • Crumbed or battered fish 1 fillet: 330 calories (1380 kJ)
  • Hot chips or fries 1 serve (140 g): 360 calories (1520 kJ)
  • Meat pie 1: 420 calories (1750 kJ)
  • Sausage roll 1: 410 calories (1720 kJ)
  • Pad thai 1 cup (200 g): 420 cals (1760 kJ)
  • Sushi 3 long rolls: 420 calories (1760 kJ)
  • Caesar salad (no meat) 2 cups: 640 calories (2670 kJ)
  • Chicken doner kebab 1: 370 calories (1540 kJ)
  • Pizza 3 slices: 660 calories (2750 kJ)
  • Fast food burger 1: 550 cals (2290 kJ)