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Before using this chart, please be sure to check your body size and daily requirements etc. on our main Calorie Counter Information Page at:- http://www.sentex.net~oficserv/Calories.html
You must bear with me - as it's going to be a long job putting all this into a printable table format. .. starting 9th June 2000. Also, if you take this list and find it useful, please be kind enough to send your money-order payable to OFICSERV - and mail to: Simpson at PO Box 1, Site 23, Eden Mills, Ontario. NOB 1PO. Canada. N.B. Do not mention the word OFICSERV on the envelope or it will be returned to you - courtesy of Canada Postal Service! I leave it to you, however helpful you find this information and support, to reimburse me for my time (many hours typing) and trouble putting this on line and I thank you for your consideration. It pleases me immensely to be of help to a fellow "counter".
When counting calories, do not think for one moment this
will permit you to avoid sensible eating. For example, a piece of
chocolate may have the same calories as a piece of fish (or whatever)
but will not have the many essential minerals and protein you require.
You will need to follow
a proper food guide. You must not eat prepared foods or highly
processed foods. Many of the nutrients which you require for mental
and physical wellbeing are cooked and strained out of highly processed
and pre-prepared foods. If you have a garden, try to grow your own
fresh vegetables etc.
Your body also needs regular exercise: weight-lifting and
resistance, moderate cardio-vascular training etc. Obviously, the
system has been designed over millions of years to require a certain
amount of movement and opposition. If you don't care for your body, the
bones and muscles will deteriorate, resulting in sagging and eventual
breaking.
Don't forget .. "When they come they'll eat the fat ones first!! That's why they are continually advertising and encouraging breeding and fattening up!!" (This is supposed to be a funny way to tell you to disregard all that fattening junk you see advertised on T.V. and huge restaurant portions .. if you didn't guess).
Food | Calories | |
P | ||
Pancakes 4" diameter | ||
1 buckwheat | 55 | |
1 wheat | 60 | |
Papaya juice, 8 oz. glass, canned | 120 | |
Papaya, 1/2 cup cubes | 35 | |
Parsley, raw, 1T | 1 | |
Parsnips, 1/2 cup boiled, drained | 50 | |
Pastrami, 2 oz. | 171 | |
Paté de foie gras, canned 1 oz. | 131 | |
Pastry, apple turnover, 1 | 270 | |
Pastry, Danish, 1 small | 205 | |
Peaches 1 average fresh | 35 | |
1/2 cup canned w syrup | 100 | |
1/2 cup dried | 210 | |
1/2 cup sweetened, frozen, sliced | 100 | |
Peanut butter 1T | 95 | Peanuts raw 1/4 Lb. shelled | 640 |
roasted, 1/4 Lb. shelled | 660 | |
roasted and salted, 1/4 Lb. | 660 | |
Pears, 1 fresh average | 100 | 1/2 cup canned, w syrup | 97 |
1/2 cup dried | 214 | |
Peas fresh, 1/2 cup boiled | 58 | |
canned, 1/2 cup w liquid | 70 | |
frozen, 1/2 cup | 70 | |
split, boiled, 1/2 cup | 115 | |
Peas and carrots 1/2 cup frozen | 51 | |
Pecans whole 6 | 105 | |
1T chopped | 50 | |
Peppers, raw green 1 avg. | 15 | |
raw red sweet 1 avg. | 20 | |
Perch 4oz raw white | 135 | |
Persimmons, 1 average | 85 | |
Pickle relish 1 T barbecue | 31 | |
1 T hamburger relish | 18 | |
1 T sweet relish | 18 | |
Pickles, 1 large dill | 15 | |
1 large sour | 15 | |
1 average sweet | 18 | |
Pie slice 1/7 of 9" dia. pie apple, 1 sector | 345 | |
cherry, 1 sector | 355 | |
custard, 1 sector | 280 | |
lemon meringue, 1 sector | 305 | |
mince, 1 sector | 365 | |
pumpkin 1 sector | 275 | |
Pig's feet, boiled 3 oz | 130 | |
pickled, 3 oz. | 175 | |
Pimentos, 1 average canned | 10 | |
Pineapple,1 slice fresh | 45 | |
1 large slice, canned, w/syrup | 90 | |
1/2 cup, frozen, sweetened chunks | 100 | |
Pineapple juice 8 oz glass unsweetened, canned | 138 | |
frozen, unsweetened, 8 oz glass diluted | 130 | |
Pineapple/grapefruit juice canned, 8 oz. glass, diluted | 130 | |
Pineapple/orange juice, canned 8 oz. glass | 135 | |
Pine nuts, 1/8 Lb. (2 oz.)shelled about a tablespoon | 310 | |
Pistachio nuts, 1/8 Lb. (2 oz.) about a tablespoon shelled | 338 | |
Pizza pie, average wedge | 240 | |
Pizza pie, 1 Personal delux approx 8" dia. | 900 | |
Plums, 1 fresh average damson | 36 | |
1 fresh average prune type | 24 | |
canned, purple w/syrup 4 plums | 135 | |
Popcorn1 cup plain | 54 | |
popped, sugar coated, 2 oz. | 218 | |
if butter or marg added, see additional calories for that item | ||
Pork lean only, 1.7 oz. chop | 130 | |
lean and fat 2.3 oz. chop | 250 | |
roast, lean and fat, 3 oz. | 310 | |
roast, lean only 2.4 oz. | 175 | |
spareribs, 4 medium | 168 | |
tenderloin 4 ozs. | 280 | |
Potato chips 10 | 115 | |
1 med. baked and peeled after baking | 90 | |
1 med. boiled and peeled after boiling | 105 | |
1 med. boiled and peeled before boiling | 80 | |
1 cup mashed w/milk | 125 | |
1 cup mashed w/milk & butter depending on amount of fat! | 185 | |
10 pcs. french fried | 155 | |
10 pcs. frozen and heated | 125 | |
Potatoes sweet 1 average baked | 155 | |
1 average boiled | 170 | |
1 small candied | 315 | |
Pretzels 10 small sticks | 40 | |
1 large pretzel | 134 | |
Prunes, 1 large dried | 20 | |
Prune juice, canned, 1 cup | 200 | |
Pumpkin, 1/2 cup canned | 38 |
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