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.
June 23rd, 2010 at 5:27 pm
I just now realize that if I drop the lactose intolerance medication and just avoid all the cheese and whatnot that it’ll help a bunch!
Thanks for all the help!
June 23rd, 2010 at 5:39 pm
Yeah, you will find as you loose weight and be healthier the lactose intolerance is much better. I can now have coffee and tea and even some cheese stuff!
July 27th, 2010 at 1:23 pm
Hi I was just wondering if you were going to add to this or could recomend a downloadable calorie counter???
July 27th, 2010 at 1:33 pm
There are tons, for what? iPhone has heaps, Windows, Mac, Android etc. Some people I have seen used a notepad :O
July 27th, 2010 at 3:19 pm
Windows, I am after a free one that uses NZ foods.
July 28th, 2010 at 7:56 am
NZ foods are the same as everyone elses. But to me honest all applications use the same database of foods which was released by the American Foods place. NZ has no such thing so i doubt you will find one. There is a book at the warehouse with a kiwifruit on the top i saw with a decent NZ selection in it and was very sane.
I would suggest for computer usage to get the fitday.com application . Otherwise get an app for your phone or similar.
August 29th, 2010 at 11:14 pm
Interesting i just did my weight to combine it for a calorie total and i get 1574.3 so im gonna stick with 1570 to make it rounded and easier to manage but seeing how much i can have freaks me out!….and the amount of calories per item of food, lets home i can derange a food plan to suit this, sounds good, hopefully fingers crossed, mind u i have tons of cooking books looks like i can start going through all the recipes!…