Trimwell - Slimwell with Trimwell

You can find an introduction to the meal plans here and sample meal plans here

Calorific Value of Common foods

Calorific values are rounded to the nearest 5 kcal.
Tbsp. based on 1 level 15ml spoon.
Tsp. based on 1 level 5ml spoon.

Green – These are the foods that are highly recommended. In proportion to the nourishment provides they are the least likely to form fat.
Black – These are the foods that should be eating in moderation.
Red - These are the foods avoided or eaten sparingly. They are high in calories and/or high in fat.

Food Types

Biscuits, Bread, Cereal, Cheese, Cream, Drinks, Eggs, Fats & Oils, Fish, Fruit, Grains, Kernels & Seeds, Kitchen Essentials, Meat, Milk, Nuts, Pasta, Pickles, Rice, Rolls, buns, Sugar, Syrups, Treacles, Vegetables, Alcohol,

Complete calorie count of non-branded products including breads, fats, fruit, dairy products, meat and fish, kitchen basics, nuts, pasta and vegetables.

Food: Calorie Count

Biscuits

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Calories Per Biscuit

Chocolate Digestive: 85

Cream Cracker: 38

Crispbread, rye: 27

Crispbread wheat: 20

Digestive: 68

Fig Roll: 60

Rich Tea: 35

Water Biscuit: 20

Bread

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Calories Per 28g

Bran or Brown: 61

Currant: 80

French Stick: 75

Garlic: 100

Granary: 65

Soda: 75

White: 65

White, toasted: 74

Wholemeal: 61

Per medium slice from large loaf:

Brown: 80

Granary: 80

White: 80

Wholemeal: 75

Cereal

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Calories Per 28g

Bran Flakes: 89

Bran Wheat: 57

Cornflakes: 103

Fruit and Fibre: 98

Museli: 110

Porridge made with water: 14

Wheat Puffed: 90

Wheat Shredded: 91

Cheese

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Calories Per 28g

Blue Brie: 112

Boursin: 115

Brie: 89

Camembert: 88

Cheddar: 120

Cheese spread: 70

Cottage cheese: 27

Cream cheese: 123

Edam: 93

Fromage Frais: 32

Fromage Frais No fat: 16

Gouda: 105

Mozzarella: 75

Parmesan, grated: 126

Philadelphia: 87

Stilton, blue: 115

Cream

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Calories Per 28g

Clotted: 165

Double: 125

Fraiche: 106

Half Cream: 40

Single: 55

Soured Cream: 57

Whipping Cream: 105

Drinks

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Coffee, black neg 0

Coffee with 1fl oz skimmed milk: 10

Coffee with 1fl oz semi-skimmed milk: 14

Coffee with 1fl oz whole milk: 21

Tea, black neg: 0

Tea with 1fl oz skimmed milk: 10

* Fruit juices and drinks, per 5fl oz

Apple juice: 50

Grapefruit juice: 50

Orange juice: 50

Pineapple juice: 70

Tomato juice: 30

Average value for all squashes, undiluted, per fl oz: 30

Carbonated Drinks, Mixers, per 4fl oz:

Indian Tonic Water: 32

Lemonade: 30

Cans, per 330ml:

Cola: 130

Lemonade: 80

Orangeade: 110

* (Restrict to one small glass per day - all fruit juices contain natural sugar).

Eggs

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Eggs, fresh

Large: 95

Medium: 80

Small: 71

Scotch egg, average: 300

Fats & Oils

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Butter per 1oz: 206

Lard per 1oz: 249

Low fat spreads per 1oz: 106

Margarine, all types 1oz: 204

Salad or cooking oils per 28g: 251

Spreads, very low fat: 75

Fish

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Calories Per 28g unless otherwise stated

Cod fillet, raw: 21

Cod fillet, in batter: 70

Cod steak, frozen, raw: 19

Cod, steamed: 25

Fish cake, one average, grilled: 60

Fish finger, one average, grilled: 50

Haddock fillet, raw: 20

Haddock fillet, smoked: 30

Haddock, steamed, 4oz: 109

Herring, grilled: 66

Herring, raw: 65

Herring roe’s, soft: 65

Herring Rollmop: 47

Kipper, baked, 4oz: 232

Kipper, one 8oz, grilled: 370

Kipper fillet, raw: 77

Mackerel, flesh only, raw: 62

Pilchards in tomato sauce: 35

Plaice fillet, raw or steamed: 26

Plaice fillet fried in breadcrumbs: 64

Prawns, peeled: 30

Prawns, unpeeled: 15

Salmon, canned: 44

Salmon, fresh, off bone: 55

Salmon, smoked: 48

Sardines, canned in oil: 61

Sardines in tomato sauce: 50

Scampi, fried: 88

Shrimps, shelled: 34

Sole fillet, Dover or Lemon Sole, raw: 24

Sole fillet, Dover, poached: 26

Trout, one average: 175

Tuna, canned in brine: 28

Tuna, canned in oil: 53

Tuna steak, fresh: 38

Fruit

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Calories Per 28g unless otherwise stated

Apple, average one: 51

Apple, cooking, one: 75

Apple, stewed, no sugar: 10

Apricot, fresh: 8

Apricot, dried: 53

Avocado, average pear, flesh only: 190

Banana, one small whole fruit (av. 4oz): 75

Blackcurrants, fresh: 8

Cherries, fresh: 11

Currants, dried: 82

Dates, with stone, each, dried or fresh: 15

Figs, dried: 59

Fruit salad, canned: 25

Gooseberries, stewed, no sugar: 4

Grapefruit, half a fresh: 15

Grapes, white or black: 16

Kiwi fruit, one average: 34

Lemon, one average: 20

Mandarins, canned in syrup: 16

Mandarin, fresh, per average fruit: 20

Melon, one 4oz slice: 15

Melon, Honeydew or Ogen: 5

Olives, stuffed, each: 5

Olives, without stone: 30

Orange, one average: 70

Orange, canned, natural juice: 9

Peach, one average: 60

Pear, one dessert average: 55

Pineapple, fresh: 15

Plum, one average: 18

Prunes, with stones, dried: 60

Raisins, dried: 76

Raspberries, fresh or frozen: 7

Rhubarb, stewed, no sugar: 2

Satsuma, one average: 20

Strawberries, fresh: 7

Sultanas, dried: 70

Tangerine, one average: 20

Watermelon: 3

Grains

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Calories Per 28g

Barley, pearl, raw: 103

Couscous: 103

Wheat Bran: 58

Wheat Germ: 102

Kernels & Seeds

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Calories Per 28g

Sesame seeds: 165

Sunflower seeds: 162

Kitchen Essentials

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Calories Per 28g unless otherwise stated

Beef stock cubes: 89

Bisto Chicken Gravy Granules, made up: 10

Bisto Rich Gravy Granules, made up: 10

Bovril Chicken Stock Cubes: 54

Brown Sauce: 27

Caster sugar: 112

Chickpeas, dried, boiled: 34

Cocoa powder: 89

Cocoa, made up with skimmed milk: 16

Curry powder: 65

Custard powder: 101

Drinking chocolate made up with semi-skimmed milk: 20

Extra Virgin Olive Oil: 231

Figs, dried: 58

Honey: 80

Hummus: 52

Jams, average: 73

Jelly made with water: 17

Lentils, brown boiled: 29

Mixed fruit, dried: 63

Noodles, egg, boiled: 17

Oils, Coconut/Corn/Olive/Soya/ Sunflour: 251

Pastry, puff, frozen: 119

Pastry, shortcrust,frozen: 124

Peanut butter: 174

Red kidney beans, boiled: 28

Rice, white, boiled: 38

Sage & onion stuffing, made up: 31

Soya milk: 9

Sultanas: 77

Tomato ketchup, 1 tablespoon: 15

Vegetable stock cubes: 91

Meat

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Calories Per 28g unless otherwise stated

Bacon, lean, fried: 93

Bacon, lean, grilled: 81

Beef burger, grilled: 60

Beef, braising: 55

Beef, braising, lean: 36

Beef, brisket, cooked: 92

Beef, lean, quick fry: 36

Beef, lean mince, raw: 55

Beef, lean mince, cooked, no fat: 67

Beef, lean rump steak, grilled or raw: 55

Beef, silverside, roast: 78

Beef, sirloin, roast: 78

Beef, steak, fillet, grilled: 42

Beef, stewing steak: 50

Black pudding: 80

Calf ’s liver, fried: 70

Chicken liver, fried: 56

Chicken, roast meat only: 41

Chicken, roast whole: 65

Chicken, breast, roast: 42

Chicken, drumstick, skin on, roast: 46

Chicken, drumstick, skin off, roast: 29

Chicken, quarter, skin on, roast: 49

Chicken, quarter, skin off, roast: 32

Chicken, thigh, skin off, roast: 22

Corned beef: 61

Faggots: 75

Gammon joints, boiled: 80

Gammon steaks, lean, grilled: 47

Garlic sausage: 70

Goose, roasted meat only: 89

Ham, canned: 29

Ham, honey roast: 50

Ham, lean, boiled: 45

Lamb, breast, lean & fat, roast: 114

Lamb, breast, lean only, roast: 62

Lamb chops, lean & fat, grilled: 88

Lamb chops, lean only, grilled: 62

Lamb cutlets, lean only, grilled: 62

Lamb, leg roast, lean & fat: 74

Lamb, lean mince, raw: 59

Lamb, lean mince, cooked weight, no fat: 79

Lamb, shoulder, roast, lean only: 54

Liver sausage: 87

Luncheon meat: 89

Ox tongue, cooked: 85

Pork, braising steak, lean, raw: 36

Pork chops, lean only, grilled: 63

Pork crackling, per 1/2 oz: 100

Pork, leg, lean only, roast: 51

Pork, leg, lean & fat, roast: 71

Pork sausage, grilled: 75

Quorn, meat substitute: 24

Turkey, meat only, roast: 39

Turkey, meat & skin, roast: 48

Turkey, light meat, roast: 37

Turkey, dark meat, roast: 41

Veal fillet, breaded and fried: 60

Venison, roast meat only: 55

Milk

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Milk, condensed, sweetened, per 1oz: 95

Milk, fresh, gold top, per pint: 440

Milk, fresh, silver top, per pint: 370

Milk, instant dried, low-fat per 1oz: 101

Milk, skimmed, per pint: 195

Milk, semi-skimmed, per pint: 255

Milk, soya, unsweetened, per pint: 205

Nuts

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Calories Per 28g unless otherwise stated

Brazil nuts, shelled: 198

Cashew nuts: 176

Chestnuts: 47

Coconut, fresh: 100

Hazelnuts, shelled: 182

Mixed nuts, chopped: 169

Nuts & raisins: 142

Peanuts, fresh: 157

Peanuts, roasted: 164

Pecan: 192

Pistachio nuts: 180

Popcorn: 134

Walnuts: 192

Pasta

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Calories Per 28g

Pasta, chinese, egg noodles, dry: 92

Pasta, egg, uncooked: 105

Pasta, white, boiled, all types: 36

Pasta, wholewheat, boiled, all types: 33

Pickles

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Calories Per 28g

Beetroot in vinegar: 15

Pickled onions: 6

Sweet pickles: 39

Rice

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Calories Per 28g

Rice, brown, boiled, all types: 38

Rice, white, boiled, all types: 35

Rice, wild, boiled: 50

Rolls, buns

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Each

Bagel, one average: 150

Bap, one average: 130

Bread stick, one: 15

Brown roll, one average: 140

Chapatti, one, heated without fat: 120

Croissant, average: 275

Crumpet, one: 75

Currant bun, average: 150

Jam doughnut, per 100g: 341

Muffin: 125

Pitta bread, one average: 195

Scone, plain,average: 200

Tea cake, average: 160

White roll, one average: 150

Wholemeal roll, one average: 150

Sugar

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Calories Per 28g

Demerara: 112

Rich brown: 100

Soft brown: 112

White, granulated: 112

Syrups, Treacles

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Calories Per 28g

Black treacle: 72

Golden syrup: 83

Maple syrup: 70

Molasses: 80

Vegetables

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Calories Per 28g unless otherwise stated

Avocado, average: 190

Beans Aduki, dried: 80

Beans, baked in tomato sauce: 20

Beans, Black Eye, or Aduki, boiled: 32

Beans, broad, boiled: 14

Beans, butter, boiled, canned: 28

Beans, French: 10

Beans, Haricot, boiled: 26

Beans, runner, boiled: 5

Beans, red kidney, boiled: 28

Beans, soya, cooked: 39

Beansprouts, mung, fresh: 9

Beansprouts, mung, boiled: 7

Beetroot, boiled: 13

Broccoli, boiled: 7

Brussels Sprouts, boiled: 10

Cabbage, white, Savoy, spring, boiled: 4

Calabrese, boiled: 7

Carrots, boiled: 7

Cauliflower, boiled: 8

Celery, raw, per stick: 5

Chick peas, boiled: 32

Chinese leaves, raw: 3

Corn on the cob, one whole: 120

Courgettes: 4

Cucumber: 3

Garlic, one clove: 2

Leeks, raw or boiled: 6

Lentils, dried: 88

Lettuce, one whole: 15

Mangetout, boiled: 8

Mixed vegetables, frozen: 12

Mushrooms, raw: 4

Onion, raw: 10

Onion, spring, one: 5

Parsnips, raw or boiled: 19

Parsnip, roasted: 29

Peas, fresh: 25

Peas, frozen, boiled: 19

Peas, garden, canned: 22

Peas, processed, canned: 25

Peppers, one average: 17

Potatoes, raw, new: 22

Potatoes, raw, old: 21

Potatoes, baked, one 6oz with skin: 150

Potatoes, boiled, old: 20

Potatoes, chips, average: 54

Potatoes, roast, per 2oz chunk: 80

Spinach, cooked: 5

Spring greens, cooked: 6

Swede, boiled: 4

Sweetcorn, boiled: 31

Tomato, one average: 14

Tomato, canned, including juice: 3

Turnips, boiled: 4

Alcohol

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Per pub measure or standard bottle

Ale, strong, 1/2 pint: 200

Bacardi: 50

Bitter, pale ale, 1/2 pint: 90

Cider, dry, 1/2 pint: 104

Gin, Brandy, Vodka, Whisky: 55

Gin & Tonic: 85

Guiness or Stout: 105

Lager, 1/2 pint: 83

Lager, German: 112

Lager, Special Brew, 1/2 pint: 200

Malibu: 50

Martini, dry: 50

Rum or Brandy: 75

Sherry, cream: 75

Sherry, dry: 60

Table Wines, per 5fl oz glass:

Asti Spumante: 120

Champagne: 95

Dry red: 75

Dry white: 85

Rose or white medium: 90

Sparkling white: 110

Sweet white: 102