Your Weight (kg):
Your Height (cm):
  
Your BMI:

BMI Weight

Category

Under 18.5 Underweight
18.5- 24.9 Healthy Weight
25 - 29.9 Overweight
30 or over Obese
       
 

Milk & Milk Products
Calories Quantity Type
150 1 cup Full-fat milk
102 1 cup Low fat milk (1%)
157 1 cup Cow's milk
264 1 cup Goat milk
123 28 g Sweetened Condensed Milk "cans"
635 Half a cup Full cream milk powder
435 Half a cup Skim milk powder
208 1 cup Full-fat chocolate milk
244 1 cup Strawberry Milk
114 Slice, 28 gm Cheddar cheese slices
75 28 g Feta cheese
110 25 g Finuta cheese
101 28 g Gouda cheese
80 28 g Mozzarella cheese
80 28 g Kraft Cheese "cups"
98 28 g Edam cheese
104 28 g Blue cheese
116 28 g Harafati cheese
128 28 g Mascarpone cheese
216 Half a cup Ricotta cheese "whole milk"
171 Half a cup Ricotta cheese, partly skim milk
130 28 g Parmesan cheese
86 28 g Camembert cheese
99 100 g Cottage cheese
289 100 g Akkawi cheese
404 100 g Kashkaval cheese
363 100 g Halloumi cheese
52 1 spoon Cream focused
37 1 spoon Cream Medium
141 1 spoon Rob "yogurt" full-fat
114 1 spoon Rob "yogurt" skim
105 155 g Brick    
99 1 cup Clabber
135 Half a cup Vanilla ice cream 10% fat
Ice Cream
240 1 ball Vanilla
280 1 ball Cocoa
220 1 ball Strawberries

 

Drinks & Juices
Calories Quantity Type
60 Half a cup Apple juice
72 Half a cup Apricot juice, canned
78 Half a cup Grape juice, canned
3 Spoon to eat Lemon juice canned
59 Half a cup Fresh orange juice
52 Half a cup Canned orange juice
58 Half a cup Grapefruit juice, canned local
47 Half a cup Grapefruit juice, unsweetened
67 Half a cup Canned peach juice
75 Half a cup Canned pear juice
70 Half a cup Canned pineapple juice
21 Half a cup Canned tomato juice
49 Half a cup Canned juice Islands
175 One cup Guava juice
110 One cup Mango juice
165 One cup Vimto juice
Hot Drinks
5 Teaspoon Nescafe coffee without sugar
5 Teaspoon Instant coffee without caffeine
1 One cup Tea without sugar
5 One cup American coffee
Soft Drinks
100 240 ml cup Pepsi-Cola
0.00 240 ml cup Diet Pepsi-Cola
90 240 ml cup Seven Up
96 240 ml cup Sprite
119 240 ml cup Fanta
97 240 ml cup Coca-Cola
1.00 240 ml cup Diet Coca-Cola
126 240 ml cup Cream soda
107 240 ml cup Drink grape gas

 

Luncheon and Sausage Meat
Calories Quantity Type
142 Approx. 42 g Beef
40 28 g Pastrami - turkey
141 28 g Pepperoni beef
56 28 g Salami - turkey
72 28 g Salami - beef
47 28 g Mortadella - beef
    Bologna sausage
57 28 g Turkey
88 28 g Beef
    Frankfurter
102 42 g Turkey
116 42 g Chicken meat

 

Eggs
          Calories Quantity Type
17 One, big Egg whites, (fresh or iced)
59 One, big Fresh egg yolk
79 One, big Full cook boiled eggs
91 One, big Fried eggs
92 One, big Omelet
252 113 g Omelet with cheese and vegetables
130 One, big Duck eggs
267 One, big Goose eggs
135 One, big Turkey eggs
14 One, big Quail eggs

 

Nuts &Legumes
Calories Quantity Type
380 Half a cup, 60 g Nuts
209 Quarter a cup Almonds, dry
160 28 g Cashew, roasted, dry
165 28 g Cashew, roasted, oily
170 28 g Nuts, roasted, dry
176 28 g Hazelnut, roasted, oily
215 Half a cup Lentils, whole, green
210 One cup Lentils, cooked

 

Oils & Fats
Calories Quantity Type
105 1 Tablespoon Margarine
120 1 Tablespoon Olive oil
120 1 Tablespoon Sunflower oil
114 1 Tablespoon Sheep fat
126 1 Tablespoon Vegetable oil
125 1 Tablespoon Beef fat
36 1 Tablespoon Butter
120 1 Tablespoon Corn oil

 

Fresh Fruits
Calories Quantity Type
81 Medium, 140 g Apples
17 Medium, 30 g Apricot
105 Medium, 100 g Banana
37 One, 40 g Fig
38 Half Grapefruit
49 10 beads Cherries
162 Half Avocado
53 Half a cup Grapes
45 One, 85 g Guava
46 One, 76 g Kiwi
68 Half, 85 g Mango
62 One, 110 g Orange
117 Medium Papaya
37 One, 85 g Peach
98 Medium, 170 g Pear
42 Slice, 82 g Pineapple
36 One, 60 g Plum
110 Medium, 150 g Pomegranate
67 Medium, 142 g Nectarine
26 Piece, 100 g Watermelon
33 Piece, 100 g Melon
23 Half a cup Strawberries
37 One, 85 g Tangerine
122 One cup Blueberry
150 10 beads Rutab/ripe dates
49 100 g Loquat
52 100 g Plum
17 One, 60 g Lemon
53 Fruit size Sweet Lemon
117 One cup Black berry
9 30 beads Nabq (rhamnus)
60 Medium Quince
82 Half a cup Tamarind

 

Canned Fruits
Calories Quantity Type
111 Half a cup Canned apricots (with sugar syrup)
94 Half a cup Fruit salad (with sugar syrup)
107 Half a cup Canned cherry (with thick sugar syrup)
95 Half a cup Canned peaches (with sugar syrup)
94 Half a cup Canned pear with (with sugar syrup)
100 Half a cup Canned pineapple (with sugar syrup)

 

Dried Fruits
Calories Quantity Type
26 One Dried dates
288 100 g Dried figs
109 Half a cup Raisins
113 Half a cup Dried plum
169 Half a cup Dried Apricots

 

Spices
Calories Quantity Type
7 1 teaspoon Cardamom
13 3 teaspoons Dried hot red pepper
7 1 teaspoon Cinnamon
6 1 teaspoon Cloves
6 1 teaspoon Latency
1 1 teaspoon Ginger "powder"
20 One, medium Ginger root
9 1 teaspoon Nutmeg "powder"
8 1 teaspoon Black pepper

 

Red Meat
Calories Quantity Type
220 63 g Lamb shoulder, cooked with fat
135 48 g Lamb shoulder, cooked without fat
205 85 g Lamb thigh, roasted with fat
140 73 g Lamb thigh, roasted without fat
200 85 g Lamb rib, grilled without fat
307 85 g Lamb rib, grilled with fat
189 85 g Beef, chest, cooked
183 85 g Beef shoulder, without fat
245 85 g Beef, minced and cooked
317 85 g Shawarma, only meat
174 85 g Beef steak without fat
133 85 g Tekkah
226 85 g Kebab
281 85 g Kubba, stuffed
182 85 g Slices without fat
148 85 g Cow heart, cooked
122 85 g Cow kidney,  cooked
241 85 g Cow tongue, cooked

 

Vegetables
Calories Quantity Type
31 Medium, 60 g Carrot
35 Half a cup Carrot, cooked
15 Half a cup Cauliflower, cooked
12 Half a cup Cauliflower, uncooked
7 Half a cup Cucumbers, chopped
100 Half a cup Fried eggplant
13 Half a cup Eggplant, cooked
20 Half a cup Green beans, cooked
25 Half a cup Green beans, canned
16 Half a cup Cabbage, cooked
8 Half a cup Cabbage, uncooked
10 Half a cup Celery
77 One, medium Corn
9 Half a cup Mushrooms, fresh
19 Half a cup Mushroom, canned
4 Half a cup Lettuce
54 Half a cup Mixed vegetables (a variety of vegetables cooked together)
25 Half a cup Okra, cooked and chopped
27 Half a cup Fresh onions, chopped
16 Half a cup Green onions, chopped
67 Half a cup Green peas, cooked
12 Half a cup Peppers, chopped
18 One, 30 g Hot pepper
220 195 g Baked potato, with the peel
162 195 g Baked potato, without the peel
158 10 pieces, 42 g Fried potato
14 Half a cup Shalgam kale, boiled
2 Half a cup Watercress
41 Half a cup Squash
7 10 grains, 40 g Red rweid radish
9 10 leaves, medium Red rweid radish, leaves
6 Half a cup Chopped spinach
18 Half a cup Zucchini, chopped and cooked
111 Half a cup Sweet potatoes, mashed
26 One, medium Red tomatoes
73 One cup Green beans
46 One cup Beet
73 One cup Cabbage
1 1 Spoon, minced Leek
97 1 package Coriander
25 1 package Fenugreek, leaves
7 5 pieces of garlic peeled Garlic
146 1 cup Grape leaves
84 Package, medium Mint
95 10 grains, medium Black olives
66 10 grains, medium Green olives
34 1 cup, minced Parsley
25 Package, medium Parsley
58 Package, medium White rweid radishes
14 1 Cup, chopped Spinach
31 1 cup, chopped Zucchini
40 One, medium Zucchini
50 100 g Basil
32 100 g Boil
32 100 g Legume
82 100 g Sugar-cane
Grains
Calories Quantity Type
17 100 g Bread, cereals
70 Quarter of a loaf Lebanese bread
79 Quarter of a loaf Oven bread, Iranian
130 One, 50 g Whole wheat bread
208 One, 75 g Manaqich (bread with thyme)
209 One, 75 g Sammon
150 50 g Rusk (cake)
190 Small, 130 g Pasta with sauce
95             Cup, 25 g Corn flakes
333 Quarter of a loaf, 115 g French bread
178 4 pieces, 55 g Plain biscuits
131 Half a cup White rice, cooked (long grain)
61 A slice Brown toast
64 A slice Plain white toast
99 Half a cup Spaghetti, cooked or pasta
110 Half a cup Spaghetti, cooked with minced meat and tomato
154 Half a cup Lasagna with meat sauce
672 One cup Barley
344 One cup Pasta
471 One cup Cornstarch
675 One cup Rice, uncooked
354 One cup Rice powder
99 One cup Vermicelli (balaleet)
613 One cup Bulgur (groats, crushed)
485 One cup Wheat
225 One, medium Jabati (Indian bread)

 

Meat & Chicken
Calories Quantity Type
167 85 g Chicken leg (hip), without skin, grilled
223 85 g Chicken leg (hip), with skin, grilled
142 Half a breast Chicken breast, without skin, grilled
193 Half a breast Chicken breast, with skin, grilled
161 Half a breast Chicken breast, without skin, fried
99 1 wing "35.5 g" Chicken wings, with skin, grilled
290 6 pieces "104 g" Chicken pieces, vacuum, fried
238 85 g Chicken gizzards, fried
135 85 g Chicken livers, cooked
173 85 g Duck meat, without skin, roasted
Kinds of Turkey Meat
161 85 g Red dark meat, without skin
190 85 g Red dark meat, with skin
135 85 g Red light meat, meat without skin
169 85 g Red light meat, meat with skin

 

Fish and Shellfish
Calories Quantity Type
58 28 g Sardines, canned in oil
42 21 g Anchovies, canned in oil
104 85 g Tuna, canned in water
169 85 g Tuna, canned in oil
99 85 g Smoked salmon
136 85 g Grilled Fish
228 3 pieces, 85 g Fish fried with rusk
206 85 g Shrimp fried with rusk
84 85 g Crab, canned
83 85 g Shrimp, cooked
23 28 g Oyster, uncooked
46 28 g Oysters, fried
84 85 g Oysters, fried with rusk
40 1 tablespoon Caviar, black or red

 

Legumes
Calories Quantity Type
187 One cup Beans, boiled
349 One cup Dry beans
37 Half a cup Beans
269 Half a cup Chickpeas, boiled
339 One cup Flour
192 Half a cup Lentil
170 28 g Nuts mixed with roasted and dry peanuts
175 28 g Mixed nuts roasted in oil
170 28 g Sunflower seeds, roasted and dry
175 28 g Sunflower seed, roasted in oil
357 Half a cup Pistachios, dry and roasted
165 28 g Peanuts, dry and roasted
170 28 g Peanuts, roasted in oil
95 Spoon 16 g Peanut butter
44 28 g Roasted chestnut
100 28 g Coconut
59 28 g Grated coconut
127 28 g Roasted pumpkin seeds
158 28 g Dried watermelon seeds
102.2 28 g Circuit pills
174.16 28 g Sesame
172.7 28 g Pine

 

This information was taken from the Ministry of Health Portal: Saudi Arabia
http://www.moh.gov.sa/en/HealthAwareness/Campaigns/badana/Pages/009.aspx





Which of the 2 you think has the lesser calories? Choose 1 from the pairs that will appear.