Foods calories And vitamins chart

 foods and their calories chart

Milk & Milk Products
Calories	Quantity		Type
150	1 cup		Full-fat milk
102	1 cup		Low fat milk (1%)
157	1 cup		Cow's milk
264	1 cup		Goat milk
123	28 g		Sweetened Condensed Milk "cans"
635	Half a cup		Full cream milk powder
435	Half a cup		Skim milk powder
208	1 cup		Full-fat chocolate milk
244	1 cup		Strawberry Milk
114	Slice, 28 gm		Cheddar cheese slices
75	28 g		Feta cheese
110	25 g		Finuta cheese
101	28 g		Gouda cheese
80	28 g		Mozzarella cheese
80	28 g		Kraft Cheese "cups"
98	28 g		Edam cheese
104	28 g		Blue cheese
116	28 g		Harafati cheese
128	28 g		Mascarpone cheese
216	Half a cup		Ricotta cheese "whole milk"
171	Half a cup		Ricotta cheese, partly skim milk
130	28 g		Parmesan cheese
86	28 g		Camembert cheese
99	100 g		Cottage cheese
289	100 g		Akkawi cheese
404		100 g	Kashkaval cheese
363		100 g	Halloumi cheese
52		1 spoon	Cream focused
37		1 spoon	Cream Medium
141		1 spoon	Rob "yogurt" full-fat
114		1 spoon	Rob "yogurt" skim
105		155 g	Brick
99		1 cup	Clabber
135		Half a cup	Vanilla ice cream 10% fat
Ice Cream
240		1 ball	Vanilla
280		1 ball	Cocoa
220		1 ball	Strawberries

Drinks & Juices
Calories	Quantity	Type
60	Half a cup	Apple juice
72	Half a cup	Apricot juice, canned
78	Half a cup	Grape juice, canned
3	Spoon to eat	Lemon juice canned
59	Half a cup	Fresh orange juice
52	Half a cup	Canned orange juice
58	Half a cup	Grapefruit juice, canned local
47	Half a cup	Grapefruit juice, unsweetened
67	Half a cup	Canned peach juice
75	Half a cup	Canned pear juice
70	Half a cup	Canned pineapple juice
21	Half a cup	Canned tomato juice
49	Half a cup	Canned juice Islands
175	One cup	Guava juice
110	One cup	Mango juice
165	One cup	Vimto juice

	Hot Drinks
	5		Teaspoon		Nescafe coffee without sugar
	5		Teaspoon		Instant coffee without caffeine
	1		One cup		Tea without sugar
	5		One cup		American coffee
Soft Drinks
100		240 ml cup		Pepsi-Cola
0.00		240 ml cup		Diet Pepsi-Cola
90		240 ml cup		Seven Up
96		240 ml cup		Sprite
119		240 ml cup		Fanta
97		240 ml cup		Coca-Cola
1.00		240 ml cup		Diet Coca-Cola
126		240 ml cup		Cream soda
107		240 ml cup		Drink grape gas

 

Luncheon and Sausage Meat
Calories	Quantity	Type
142	Approx. 42 g	Beef
40	28 g	Pastrami - turkey
141	28 g	Pepperoni beef
56	28 g	Salami - turkey
72	28 g	Salami - beef
47	28 g	Mortadella - beef
		Bologna sausage
57	28 g	Turkey
88	28 g	Beef
		Frankfurter
102	42 g	Turkey
116	42 g	Chicken meat

 

Eggs
Calories	Quantity	Type
17	One, big	Egg whites, (fresh or iced)
59	One, big	Fresh egg yolk
79	One, big	Full cook boiled eggs
91	One, big	Fried eggs
92	One, big	Omelet
252	113 g	Omelet with cheese and vegetables
130	One, big	Duck eggs
267	One, big	Goose eggs
135	One, big	Turkey eggs
14	One, big	Quail eggs

 

Nuts & Legumes
Calories	Quantity	Type
380	Half a cup, 60 g	Nuts
209	Quarter a cup	Almonds, dry
160	28 g	Cashew, roasted, dry
165	28 g	Cashew, roasted, oily
170	28 g	Nuts, roasted, dry
176	28 g	Hazelnut, roasted, oily
215	Half a cup	Lentils, whole, green
210	One cup	Lentils, cooked

Oils & Fats
Calories	Quantity	Type
105	1 Tablespoon	Margarine
120	1 Tablespoon	Olive oil
120	1 Tablespoon	Sunflower oil
114	1 Tablespoon	Sheep fat
126	1 Tablespoon	Vegetable oil
125	1 Tablespoon	Beef fat
36	1 Tablespoon	Butter
120	1 Tablespoon	Corn oil

Fresh Fruits
Calories	Quantity	Type
81	Medium, 140 g	Apples
17	Medium, 30 g	Apricot
105	Medium, 100 g	Banana
37	One, 40 g	Fig
38	Half	Grapefruit
49	10 beads	Cherries
162	Half	Avocado
53	Half a cup	Grapes
45	One, 85 g	Guava
46	One, 76 g	Kiwi
68	Half, 85 g	Mango
62	One, 110 g	Orange
117	Medium	Papaya
37	One, 85 g	Peach
98	Medium, 170 g	Pear
42	Slice, 82 g	Pineapple
36	One, 60 g	Plum
110	Medium, 150 g	Pomegranate
67	Medium, 142 g	Nectarine
26	Piece, 100 g	Watermelon
33	Piece, 100 g	Melon
23	Half a cup	Strawberries
37	One, 85 g	Tangerine
122	One cup	Blueberry
150	10 beads	Rutab/ripe dates
49	100 g	Loquat
52	100 g	Plum
17	One, 60 g	Lemon
53	Fruit size	Sweet Lemon
117	One cup	Black berry
9	30 beads	Nabq (rhamnus)
60	Medium	Quince
82	Half a cup	Tamarind

Canned Fruits
Calories	Quantity	Type
111	Half a cup	Canned apricots (with sugar syrup)
94	Half a cup	Fruit salad (with sugar syrup)
107	Half a cup	Canned cherry (with thick sugar syrup)
95	Half a cup	Canned peaches (with sugar syrup)
94	Half a cup	Canned pear with (with sugar syrup)
100	Half a cup	Canned pineapple (with sugar syrup)

Dried Fruits
Calories	Quantity	Type
26	One	Dried dates
288	100 g	Dried figs
109	Half a cup	Raisins
113	Half a cup	Dried plum
169	Half a cup	Dried Apricots

Spices
Calories	Quantity	Type
7	1 teaspoon	Cardamom
13	3 teaspoons	Dried hot red pepper
7	1 teaspoon	Cinnamon
6	1 teaspoon	Cloves
6	1 teaspoon	Latency
1	1 teaspoon	Ginger "powder"
20	One, medium	Ginger root
9	1 teaspoon	Nutmeg "powder"
8	1 teaspoon	Black pepper

Red Meat
Calories	Quantity	Type
220	63 g	Lamb shoulder, cooked with fat
135	48 g	Lamb shoulder, cooked without fat
205	85 g	Lamb thigh, roasted with fat
140	73 g	Lamb thigh, roasted without fat
200	85 g	Lamb rib, grilled without fat
307	85 g	Lamb rib, grilled with fat
189	85 g	Beef, chest, cooked
183	85 g	Beef shoulder, without fat
245	85 g	Beef, minced and cooked
317	85 g	Shawarma, only meat
174	85 g	Beef steak without fat
133	85 g	Tekkah
226	85 g	Kebab
281	85 g	Kubba, stuffed
182	85 g	Slices without fat
148	85 g	Cow heart, cooked
122	85 g	Cow kidney,  cooked
241	85 g	Cow tongue, cooked

Vegetables
Calories	Quantity	Type
31	Medium, 60 g	Carrot
35	Half a cup	Carrot, cooked
15	Half a cup	Cauliflower, cooked
12	Half a cup	Cauliflower, uncooked
7	Half a cup	Cucumbers, chopped
100	Half a cup	Fried eggplant
13	Half a cup	Eggplant, cooked
20	Half a cup	Green beans, cooked
25	Half a cup	Green beans, canned
16	Half a cup	Cabbage, cooked
8	Half a cup	Cabbage, uncooked
10	Half a cup	Celery
77	One, medium	Corn
9	Half a cup	Mushrooms, fresh
19	Half a cup	Mushroom, canned
4	Half a cup	Lettuce
54	Half a cup	Mixed vegetables (a variety of vegetables cooked together)
25	Half a cup	Okra, cooked and chopped
27	Half a cup	Fresh onions, chopped
16	Half a cup	Green onions, chopped
67	Half a cup	Green peas, cooked
12	Half a cup	Peppers, chopped
18	One, 30 g	Hot pepper
220	195 g	Baked potato, with the peel
162	195 g	Baked potato, without the peel
158	10 pieces, 42 g	Fried potato
14	Half a cup	Shalgam kale, boiled
2	Half a cup	Watercress
41	Half a cup	Squash
7	10 grains, 40 g	Red rweid radish
9	10 leaves, medium	Red rweid radish, leaves
6	Half a cup	Chopped spinach
18	Half a cup	Zucchini, chopped and cooked
111	Half a cup	Sweet potatoes, mashed
26	One, medium	Red tomatoes
73	One cup	Green beans
46	One cup	Beet
73	One cup	Cabbage
1	1 Spoon, minced	Leek
97	1 package	Coriander
25	1 package	Fenugreek, leaves
7	5 pieces of garlic peeled	Garlic
146	1 cup	Grape leaves
84	Package, medium	Mint
95	10 grains, medium	Black olives
66	10 grains, medium	Green olives
34	1 cup, minced	Parsley
25	Package, medium	Parsley
58	Package, medium	White rweid radishes
14	1 Cup, chopped	Spinach
31	1 cup, chopped	Zucchini
40	One, medium	Zucchini
50	100 g	Basil
32	100 g	Boil
32	100 g	Legume
82	100 g	Sugar-cane

Grains
Calories	Quantity	Type
17	100 g	Bread, cereals
70	Quarter of a loaf	Lebanese bread
79	Quarter of a loaf	Oven bread, Iranian
130	One, 50 g	Whole wheat bread
208	One, 75 g	Manaqich (bread with thyme)
209	One, 75 g	Sammon
150	50 g	Rusk (cake)
190	Small, 130 g	Pasta with sauce
95	Cup, 25 g	Corn flakes
333	Quarter of a loaf, 115 g	French bread
178	4 pieces, 55 g	Plain biscuits
131	Half a cup	White rice, cooked (long grain)
61	A slice	Brown toast
64	A slice	Plain white toast
99	Half a cup	Spaghetti, cooked or pasta
110	Half a cup	Spaghetti, cooked with minced meat and tomato
154	Half a cup	Lasagna with meat sauce
672	One cup	Barley
344	One cup	Pasta
471	One cup	Cornstarch
675	One cup	Rice, uncooked
354	One cup	Rice powder
99	One cup	Vermicelli (balaleet)
613	One cup	Bulgur (groats, crushed)
485	One cup	Wheat
225	One, medium	Jabati (Indian bread)

Meat & Chicken
Calories	Quantity	Type
167	85 g	Chicken leg (hip), without skin, grilled
223	85 g	Chicken leg (hip), with skin, grilled
142	Half a breast	Chicken breast, without skin, grilled
193	Half a breast	Chicken breast, with skin, grilled
161	Half a breast	Chicken breast, without skin, fried
99	1 wing "35.5 g"	Chicken wings, with skin, grilled
290	6 pieces "104 g"	Chicken pieces, vacuum, fried
238	85 g	Chicken gizzards, fried
135	85 g	Chicken livers, cooked
173	85 g	Duck meat, without skin, roasted
Kinds of Turkey Meat
161	85 g	Red dark meat, without skin
190	85 g	Red dark meat, with skin
135	85 g	Red light meat, meat without skin
169	85 g	Red light meat, meat with skin

Fish and Shellfish
Calories	Quantity	Type
58	28 g	Sardines, canned in oil
42	21 g	Anchovies, canned in oil
104	85 g	Tuna, canned in water
169	85 g	Tuna, canned in oil
99	85 g	Smoked salmon
136	85 g	Grilled Fish
228	3 pieces, 85 g	Fish fried with rusk
206	85 g	Shrimp fried with rusk
84	85 g	Crab, canned
83	85 g	Shrimp, cooked
23	28 g	Oyster, uncooked
46	28 g	Oysters, fried
84	85 g	Oysters, fried with rusk
40	1 tablespoon	Caviar, black or red

Legumes
Calories	Quantity	Type
187	One cup	Beans, boiled
349	One cup	Dry beans
37	Half a cup	Beans
269	Half a cup	Chickpeas, boiled
339	One cup	Flour
192	Half a cup	Lentil
170	28 g	Nuts mixed with roasted and dry peanuts
175	28 g	Mixed nuts roasted in oil
170	28 g	Sunflower seeds, roasted and dry
175	28 g	Sunflower seed, roasted in oil
357	Half a cup	Pistachios, dry and roasted
165	28 g	Peanuts, dry and roasted
170	28 g	Peanuts, roasted in oil
95	Spoon 16 g	Peanut butter
44	28 g	Roasted chestnut
100	28 g	Coconut
59	28 g	Grated coconut
127	28 g	Roasted pumpkin seeds
158	28 g	Dried watermelon seeds
102.2	28 g	Circuit pills
174.16	28 g	Sesame
172.7	28 g	Pine

 

foods and vitamins chart

Type	Benefits	Sources	Quantity
Vitamin A	Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy.	Good sources of vitamin A are milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.	Teen guys need 900 micrograms of vitamin A each day. Teen girls need 700 micrograms each day. It is possible to get too much vitamin A, so be careful with supplements. Don't take vitamin A supplements If you're taking isotretinoin (such as Accutane) for acne or other skin problems. Oral acne medicines are vitamin A supplements, and a continued excess of vitamin A can build up in the body, causing headaches, skin changes, or even liver damage.
Vitamin C (also called ascorbic acid)	Vitamin C is needed to form collagen, a tissue that helps to hold cells together. It's essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron, aids in wound healing, and contributes to brain function.	You'll find high levels of vitamin C in citrus fruits, strawberries, kiwi, guava, peppers, tomatoes, broccoli, and spinach.	Teen guys need 75 mg (milligrams; 1 milligram equals 1,000 micrograms) and girls need 65 mg of vitamin C a day.
Vitamin D	Vitamin D strengthens bones because it helps the body absorb bone-building calcium.	This vitamin is unique — your body manufactures it when you get sunlight on your skin! You can also get vitamin D from egg yolks, oily fish such as salmon, tuna, and sardines, and fortified foods like milk, soy milk, and orange juice.	Teens need 15 micrograms (600 IU) of vitamin D from food or supplements every day. Ask your doctor if supplements are right for you.
Vitamin E	Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.	Vitamin E is found in many foods, such as vegetable oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains are also good sources.	Teen guys and girls need 15 mg of vitamin E every day.
Vitamin B12	Vitamin B12 helps to make red blood cells, and is important for nerve cell function.	Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs. It's also added to some breakfast cereals.	Teens should get 2.4 micrograms of vitamin B12 daily.
Vitamin B6	Vitamin B6 is important for normal brain and nerve function. It also helps the body break down proteins and make red blood cells.	A wide variety of foods contain vitamin B6, including potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals.	Teen guys need 1.3 mg of vitamin B6 daily and teen girls need 1.2 mg.
Thiamin (also called vitamin B1)	Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, muscles, and nervous system to function properly.	People get thiamin from many different foods, including fortified breads, cereals, and pasta; lean meats; dried beans, soy foods, and peas; and whole grains like wheat germ.	Teen guys need 1.2 mg of thiamin each day; teen girls need 1 mg.
Niacin (also called vitamin B3)	Niacin helps the body turn food into energy. It helps maintain healthy skin and is important for nerve function.	You'll find niacin in red meat, poultry, fish, fortified hot and cold cereals, and peanuts.	Teen guys need 16 mg of niacin daily. Teen girls need 14 mg a day.
Riboflavin (also called vitamin B2)	Riboflavin is essential for growth, turning carbohydrates into energy, and producing red blood cells.	Some of the best sources of riboflavin are meat, eggs, legumes (like peas and lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus, and fortified cereals.	Teen guys need 1.3 mg of riboflavin per day and teen girls need 1 mg.
Folate (also known as vitamin B9, folic acid, or folacin)	Folate helps the body make red blood cells. It is also needed to make DNA.	Liver, dried beans and other legumes, green leafy vegetables, asparagus, and orange juice are good sources of this vitamin. So are fortified bread, rice, and cereals.	Teen girls and guys need 400 micrograms of folate daily.

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