strawberries (1)

“A rough guide to check your Calories (or KCal) intake. This is my way to keep fit!”

1 Calorie (technically kiloCalorie) = energy value of 4.186 kilojoules (kJ).

Calorie in food packaging refers to kiloCalorie.

1 g Carbohydrates = 4 Calories
1 g Protein = 4 Calories
1 g Fat = 9 Calories
1 g Alcohol = 7 Calories

To know more on your Daily Calories Needs?

Snacks/ Dessert:

1. French Toast – 180 kcal for 2 thick slices

2. Low-Fat Mango Yogurt with chunky mango- 190 kcal per glass

3. Yu Tiao (Fried Fritters) – about 190 kcal per pair

4. Kaya (Coconut-Egg spread) and Butter Toast – 311 for 2 slices

5. Pineapple tart – 60 kcal per piece

6. Chendol Dessert with Coconut Milk and Gula Melaka (brown sugar syrup) – about 550 kcal per bowl

7. Soft-boiled Egg (Poached egg) – 76 kcal per piece (Large)

8. Baked Sweet Potato – 120 kcal per piece (Medium size, 120g)

9. Deep-fried Sweet Potato balls – 100 kcal for 2 medium-sized balls

10. Chocolate fondue: Chocolate dip with fresh fruits (apples, grapes, banana & strawberries) – about 230 kcal for 1 portion

11. Apples – 40 kcal for 1

12. Banana – 90 kcal for 1

13. grapes – 2 kcal for 1

14. Strawberry – 4 kcal for 1

15. Ham and Cheese (Low-fat) Toasted Sandwich – 340 kcal per serving

16. Pizza Bread – 120 kcal per slice (50 kcal for bite-sized)

17. Nata de Coco with fruit mixes – 100 kcal per glass (Nata de Coco – 60 kcal)

18. Low-Fat Yogurt Lemon Cheese Cake – 220 kcal per piece of 80 gram

Lunch/ Dinner:

1. Broccoli with mushroom – 69 kcal per serving

2. Curry Laksa Bee Hoon/ Noodles – 585 kcal per bowl

3. Ham roll with Prawns – 350 kcal for 4 -5 pieces

4. Low-Fat Laksa Bee Hoon/ Nooddles – 415 kcal per bowl

5. Pork Chop – 170 kcal for 1 cooked chop of 1″ thick or 140 kcal for 2 slices of 1cm thick simple marinated chops

6. Quail Egg – 42 kcal per 3 pieces

7. Sausage (Hot dog) – about 80 kcal per piece

8. Shrimps (small prawn) – about 84 kcal per portion of 3 ounce (about 7 – 8 pieces)

9. Chicken meat (Without Skin) – about 120 kcal per piece of 3 ounce

10. Chicken meat with Skin – about 320 kcal per piece of 3 ounce

11. Cuttlefish – about 70 kcal per portion of 3 ounce

12. Pork Liver – about 140 kcal per portion of 3 ounce

13. Pork Lean meat (Tenderloin port) – about 140 kcal per portion of 3 ounce

14. Pork ball – 150 kcal per 7 balls

15. Squid balls – 148 kcal per 5 balls (big)

16. Chicken Rice ball (with 5 small rice ball and boiled chicken) – about 650 kcal per portion

17. Prawn Noodles (Soup) – about 290 kcal

18. Prawn Noodles (Dry) – about 450 kcal

19. Ginseng Chicken Soup (Chicken drumstick with skin removed) – about 150 kcal

20. Large stuffed prawn – 45 kcal each

21. Szechuan vegetable with pork ribs soup – 110 kcal per regualr bowl

22. Pork Chop with Sweet & Savoury Sauce – 200 kcal per slice

23. Chinese Fried Rice – 450 kcal per decent portion

24. Steamed white rice – 194 kcal per regular bowl

25. Sambal tiger prawns – 200 kcal per 3 prawns

26. Braised lean pork meat with Chinese Shitake mushrooms – 350kcal per portion

27. Braised pork belly (with fat) – 650kcal per portion

28. Vegetable Broth with Fish Cake – 110 kcal per regular bowl

29. Sweet and Soup Pork – 380 kcal (cooked with pork belly – 550kcal) per portion

30. Vegetables and Minced Meat Ball Soup – 160 kcal per large bowl

31. Chinese ABC Soup with Pork Ribs – 170 kcal per large bowl

32. Small Abalone (Limpets) and shredded chicken Congee – 230 kcal per regular bowl

33. Fried chicken wing (without wing tip) – 155 kcal per wing

34. Assorted curry vegetables – 190kcal per portion

35. Fried battered prawn with fruity cheese topping – 300kcal per portion

36. Low-fat white sauce spaghetti – 350kcal per plate (regular spaghetti meal @ 500kcal)

37. Dried radish with leave and pork ribs soup – 120kcal per bowl

Beverages/ Sauce:

1. Coffee (Black, with sugar) – 40 kcal per cup

2. Coffee (Less Milk) – 110 kcal per cup

3. Coffee (With Condensed Milk) – 150 kcal per cup

4. Satay Sauce – about 80 kcal for 2 tablespoon

5. Chocolate sauce (with 53% cocoa solids) – 270 kcal for 50g (amount good for 3 servings)

6. Butter – about 110 kcal per tablespoon

7. Honey – about 60 kcal per tablespoon

8. Olive oil – about kcal per tablespoon

9. Lea & Perrins’ Worcestershire Sauce – 11 kcal per tablespoon