strawberries (1)

My Calorie-Intake List

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

Hello! My name is PatriCa. I love food. Cooking is my passion, and it's all about sharing. I want my loved ones to enjoy healthy home-cooked meals. So, that includes you! If you wish to know more about me, I invite you to join me at My Wok Life FaceBook.

6 thoughts on “My Calorie-Intake List”

  1. hey I hv been lookin for some local calories count, glad have found ur blog to give me some ideas how much cal for local food … like ur blog thanks

  2. Hi,

    One roll of plain rice roll aka Chee Cheong Fun with dark sweet sauce estimated count is about 130kcal, while rice roll with shrimps filling and light soy sauce and oil counts abt 170kcal.

  3. Hi, great site you have! I especially love the way you provide the recipe with the calorie count. :) Would you help me by telling me the calories in these food?
    – Popiah (Qi ji’s)
    – Hard boiled egg
    – Pure Black Chicken Essence (Double boiled)
    – Chicken burger (grilled patty)
    – Tuna mayonise sandwich
    – Egg sandwich

    (Hope you can provide pictures for the serving of meat. Because I don’t get how much is 3oz of meat!)

  4. Hi Jaslyn,

    My rough kcal calculations are simply for reference only.. And with your queries below, the descriptions are too vague, and hence, I could only calculate based on common ingredient and way of cooking, for your reference:

    – Popiah (Qi ji’s) – Not sure about Qi ji’s as I did not taste it before.

    – Hard boiled egg – 75kcal

    – Pure Black Chicken Essence (Double boiled) – Skinless? 0 Fat? 50kcal per bowl.

    – Chicken burger (grilled patty) – 250kcal

    – Tuna mayonise sandwich – 450kcal

    – Egg sandwich – 250kcal (with boiled egg)

    (3 ounces of meat is about a pam size big.)

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>