Thursday, 13 April 2017

Calorie Watch


The Calorie Calculator can be used to estimate the calories you need to consume each day. It also provides some simple guidelines if you want to gain or lose weight. Calorie calculator [here]: 

A female needs 1300 - 2500 calories a day depending on her height, weight, activity.
A male requires about 2500 in average.

Here's a list of food and their calories. A fried noodle from a mamak place for instance is cooked differently from a Chinese stall, as they use different ingredients. There are companies that show the nutrition/ calories info in their websites, other than that, I have compared the numbers from a few sources and took the more consistent/ general data. It also includes tips if you are trying to reduce weight/ eat healthy. Don't eat until you are 100% (or more) full, 80% is good.

Subway (Values include 6-inch 9-grain wheat bread, lettuce, tomatoes, cucumbers, peppers and onions, without cheese and sauces). One slice of cheese contains about 100 calories. 1 tablespoon of dressing has 60 calories. This is taken from the US site, so the numbers may vary. [source]. Tip:
  • Veggie Delite - 230 calories and 280 mg of sodium
  • Roasted Chicken - 320 calories, 610 mg of sodium, 23 g of protein
  • Tuna - 480 calories, 20 g of protein, 580 mg of sodium, 25g of fat.
  • Italian B.M.T - 410 calories, 1260 mg of sodium, 16g of fat, 20g of protein 
  • Meatball marinara - 480 calories

Starbucks (size: grande, 2% milk, without whipped cream) [source]. Tip: Get the cappuccino or americano and add your own sugar and milk if needed. If you feel like a frappuccino, ask for the light (less sugar) version. No whipped cream.
  • Americano - 11
  • Caffe Latte - 190 (H), 130 (Iced)
  • Vanilla Latte - 250
  • Cappuccino - 120
  • Caffe Mocha - 290 (H), 230 (Iced)
  • Hot Chocolate - 320
  • Mocha Frappuccino - 280
  • Java Chip Frappuccino Blended Coffee - 340
  • Whipped cream: 60
Kenny Rogers: One set of quarter chicken + muffin + 3 side dishes can easily go up to 800 calories! Tip: Take the quarter chicken + 1 side dish (go with the salad) set and take away the muffin for snack later.

  • Quarter chicken: 554 (wing). 382 (drumstick). 
  • Gravy: 21 (original). 32 (black pepper). 
  • Muffin: 225 (choc). 192 (banana). 229 (vanila)
  • Side Dish: mashed potato & gravy: 61. aromatic rice: 212. coleslaw: 87. crisp garden salad: 55.

Mamak food. Tip: Opt for chapati or thosai instead of roti canai.
  • Tandoori Chicken – it is baked so the fat drips off. Tandoori chicken leg and thigh has about 300 calories.
  • Chapati – made of whole wheat flour which is absorbed slower into your blood compared to polished white flour - 100.
  • Thosai – made of fermented pulses including dhal beans, rice flour and fenugreek - 80  
  • Roti canai kosong - 300
  • Telur Separuh Masak – each egg (large 50g) has about 80 calories.
  • Ayam goreng (fried chicken) per piece - 240
  • Curry chicken (drumstick): 159
  • sambal sotong - 170
  • nasi lemak - 500 (rice+sambal+egg,ikan bilis+peanuts)
  • fried rice - 630
  • mamak mee goreng - 660
  • teh tarik: 90
  • Gravy: 60 
  • White rice (1 cup, 132g): 199 calories

Snack, desert, junk food and others
  • 1 scoop (4oz/ 113g) of Baskin-Robbins ice cream has 240-340 calories depending on type 
  • Krispy Kreme Doughnuts - 200 (Original Glazed) to 400 (Apple Fritter - Cinnamon and chunks of apple)  
  • 4 cookies - 26 g of Famous Amos Chocolate Chip & Pecan cookies has 150 calories
  • One slice of New York cheesecake contains 380 calories
  • One piece (57g) of Baker's Cottage Chocolate Swiss Roll (6 pieces in total): 214 calories
  • Gardenia bread - 1 slice of original wholemeal bread: 92. white bread: 75
  • Super Essenso (microground coffee) 2in1 - 75 calories per serving (16g)
  • OldTown white coffee 3 in 1 Mocha - 160 calories per serving
  • curry puff - 130 
  • Burger Ramly - 475
  • 1 teaspoon: butter, margerine, mayonnaise - 45, peanut butter - 33, kaya - 39, fruit jam 20
  • Rotiboy Mexican bun - a whopping 424 calories!
  • Polo (pineapple) bun Hong Kong style - 235

Chinese Food (source: healthxchange.sg)
  • Ban Mee (528g) - Flat noodles, anchovies, minced pork meat, green vegetables - 475
  • Char Kway Teow (384g) - Rice noodles with cockles, Chinese sausage, sweet sauce - 744
  • Fried Carrot Cake (295g) - Fried radish with egg and sweet sauce - 493
  • Fried Rice (428g) - Fried rice, with added fried beaten egg, seafood and meat - 907
  • Chicken Rice (Roasted) (382g) - Chicken, roasted, with skin, rice and chilli sauce - 607
  • Duck Rice - Roasted (410g) - Duck rice with meat - 673
  • Chicken Soup With Chinese Herbs (534g) - Soup with chicken and Chinese herbs - 145
  • Fishball Noodle - Dry (327g) - Yellow noodles with fish ball, vege,  chili sauce - 370
  • Fishball Noodle - Soup (798g) - yellow egg noodles, with fish balls, bean sprouts - 551
  • Minced Pork Noodle - Soup (597g) - Meepok, minced pork, black mushroom - 383
  • Lor Mee (540g) - Yellow noodles with bean sprouts, egg and pork in thick dark gravy - 383
  • Prawn Mee - 294
  • Wantan mee dry - 411
  • Wantan mee soup - 290
  • Porridge With Minced Pork & Century Egg (512g) - Rice porridge with century egg and minced pork - 224
  • Bak Chang (132g) - Glutinous rice with meat, chestnut, mushroom, steamed - 276
Dim Sum
  • ​Har Gao (18g) - Minced prawns and fish meat, wrapped in a flour skin, steamed - 27
  • Dim Sum - Siew ​Mai (16g) - Minced pork, shrimp and fish meat, flour skin, steamed - 29
  • Spring Roll, Deep Fried (22g) - Vegetables, shrimp, chicken wrapped in flour skin, fried - 70


Ref: myfitnesspal.com, fitnessmalaysiablog.blogspot.my, health.family.my, calorielab.com

Subway Sandwich:
Source: subway.com
Baskin Robbins Ice cream:
 Kenny Rogers:
 Krispy Kreme Doughnuts:
Starbucks (US):


Super Essenso and Oldtown mocha:


 Baker's Cottage Chocolate Swiss Roll: