Calorie Chart
Best Carbohydrate Options |
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| Description | Portion Size |
Calories |
Oats: (preferably rolled) - Cooked |
1 Cup |
145 |
| Oats: Raw | ½ Cup |
145 |
| Potato: Microwaved (slightly cooled for lower Glycemic Index / GI) | 100g |
100 |
| Sweet Potato: Microwaved (lower GI, better option) | 100g |
90 |
| Cooked Long Grain Parboiled Rice: Basmati Rice | 1 Cup |
190 |
| Brown Rice: More Fiber | 1 Cup |
210 |
| Rye Bread: Wheat Free | 1 Slice |
80 |
| Seed Loaf | 1 Thin Slice |
80 |
| Corn | 1 Cup |
133 |
Best Protein Options
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| Description | Portion Size |
Calories |
| 1 Serving USN Pure Protein | 2 Scoops |
195 |
| Tuna in Water | 1 Tin 100g |
190 |
| Skinless Chicken Breast Deboned: Grilled or Microwaved | 100g |
148 |
| Egg Whites | 1 Egg White |
16 |
| Hake / Hadock Fillet: Microwaved, Steamed or Grilled | 100g |
112 |
| Lean Steak Fillet: Grilled with Spray 'n Cook | 100g |
250 |
| Ostrich: Steak or Ground Beef | 100g |
150 |
| Pink Salmon: Canned | 100g |
125 |
| Smoked Salmon | 100g |
100 |
| Cottage Cheese: Fat Free | 125g |
80 |
| Best Vegetable Options (variety of colours is essential) | ||
| Description | Portion Size |
Calories |
| Broccoli: Cooked | 1 Cup, Chopped |
30 |
| Green Beans: Cooked | ½ Cup |
22 |
| Spinach: Cooked | 1 Cup |
40 |
| Cabbage: Cooked | 1 Cup |
34 |
| Lettuce | 1 Cup |
6 |
| Carrots | ½ Cup |
27 |
| Green Pepper | Medium |
20 |
| Tomato: Not too Ripe | Medium |
26 |
| Cucumber | ½ Cup |
8 |
| Brussel Sprouts | ½ Cup |
32 |
| Asparagus: Canned / Cooked | ½ Cup (120g) |
23 |
| Cauliflower: Cooked | 1 Cup |
28 |
| Mushrooms: Cooked | ½ Cup Pieces |
22 |
| Pumpkin: Hubbard / Butternet / Squash | ⅓ Cup |
30 |
| Zucchini | 1 Cup |
28 |
| Peas | ⅓ Cup |
40 |
| Celery | 1 Stalk |
6 |
| Best Fruit Options* | ||
| Description | Portion Size |
Calories |
| Green Apple | Medium |
55 |
| Grape Fruit | ½ |
40 |
| Pear | Small |
60 |
| Pineapple | 2 Thin Slices |
54 |
| Banana | Small |
80 |
| Orange | Small |
50 |
| Peach | Medium |
38 |
| *Fruit should preferably not be too ripe when eaten (high sugar when very ripe) | ||
