Calorie Cheat Sheet
If you are nowhere near a computer, PDA, any form of trying to figure out what calorie content is in something. This is a decent chart you can memorize for estimating calorie content in items. It also helps when creating your own recipes.
Please be aware that this is a STANDARD MEASURING CUP SIZE! not a kitchen mug.
Lean Meat: 300 calories per cup (no fat at all grilled/poached)
Fatty Meat: 500 calories per cup (with fat on, coated in crumbs, fried etc)
Vegetables: 100 calories per cup
Fruit: 100 calories per cup
Potatoes:
Pasta: 300 calories per cup
Standerd Breads: 70-90 calories per slice (thin or thick slice)
Heavy Breads: 100-120
Eggs: 60 calories each
Heavy Cake: 500 calories per cup (mud cakes, carrot cakes and most cakes)
Light Cake: 300 calories per cup (Sponge, etc with no icing)
Almost Pure fat items including butter, mayo, chocolate, cheese, etc: 50 calories per table spoon
Drinks: 200 calories per cup. (including cans of soft drink – standard size)
Sorry this isnt a complete list yet, Ill update it when i get more time, Please feel free to add comments 
March 11th, 2010 at 8:49 am
How many calories per cup are there for potatoes?
March 11th, 2010 at 8:59 am
Probably about 300 calories, but if you add butter to that it can vary.