Calories in Pasta

pasta

Pasta is one of the most popular dishes to make worldwide, because its fast and easy to make and you can have a meal ready in as little as 15 mins. Because of its outstanding popularity here is a look at the calories in pasta. The pasta calories you see here are for one cup of cooked pasta, and only the pasta. The lasagna for example listed here is only for the lasagna noodles and not the entire cooked lasagna.

Here’s the list of pasta:

Calories in 1 Cup Cooked Pasta
Calories
Pasta, Cannelloni
170
Pasta, Gnocchi
175
Pasta, Lasagne
180
Pasta, Macaroni
170
Pasta, Spaghetti
170
Pasta, Spaghetti, whole wheat
165
Pasta, Tagliatelle
185
Pasta, Vermicelli
170
Filed Under: Nutrition

Calories in Tofu

Recently i’ve learned to really like tofu, not only do i like the taste but its very healthy and has good protein content. Tofu itself is a complete vegetable protein food product made from soya milk and soy beans and also known in some places as Bean Curd, which is the literal translation of the word Tofu. A lot of people including vegetarians, athletes, dieters have realized its many benefits and have been increasingly using it in their diets to aid weight loss etc. The calories in tofu are very low, that is 73calories per 100g of tofu. From these 73 calories, 33 calories come from fat. Please remember that this number can go up based on the preparation, like for example, fried tofu would have more calories. In addition to the calories tofu also comes with 5g of fat and 6.5g of protein. Tofu also has very high water and very low sodium content which makes it very popular for various weight loss diets. I really suggest you make it a part of your diet if you haven’t already.

Filed Under: Nutrition

Calories in Bacon

bacon

I have listed the number of calories in bacon rashers in the table below. The values for bacon calories is per 100 grams (3.5 oz) as that is the usual measurement on this site. An average rasher of bacon weighs between 30-50 grams (1-2oz) depending upon the thickness of each product, so you can either way the individual rashers or just approximate.

To accurately measure bacon calories for individual portions simply weigh or estimate weight of cooked meat and find its value in table below then multiply that value by your portion weight in percentage. To keep calories low always trim the rind from bacon before grilling and soak up excess fat with clean kitchen roll after cooking.

Bacon Rashers 100 grams Calories
Back grilled 520
Middle grilled 510
Streaky grilled 535
Bacon rashers using 450
Collar joint with fat 310
Collar joint lean 190
Gammon joint with fat 270
Gammon joint lean 160
Gammon Rasher with fat 230
Gammon Rasher lean 170
Filed Under: Nutrition

Calories in Butter

Listed below are the calories in butter. The figures below are listed for a quantity of 100g. Now usually you wouldnt use that much butter for something like a sandwich so approximate based on the amount you used. These numbers are for comparison purposes and if you want more accuracy then I would have a look at the specific brand you of butter you purchase, the calories should be written on the label.

SPREADS CALORIES
Butter 740
Margarine average 740
Margarine with veg fat 740
Margarine animal & veg fat 740
Very low fat spread average 290
Outline low fat 415
Golden Churn 530
St Ivel Gold 510
St Ivel Shape 430
Kerrygold 450
OILS CALORIES
Coconut oil 900
Cod Liver oil 900
Olive oil 900
Safflower oil 900
Soya oil 900
Sunflower seed oil 900
Vegetable oil 900
Filed Under: Nutrition

101 Protein Shake Recipes

protein-shake

Protein shakes are absolutely fantastic when it comes to pre-workout or post-workout nutrition. The shake can be tailored to fit whatever your needs are, and with the right ingredients it could even taste great. The majority of them are Whey Protein Shake Recipes but there are a few that are based around Milk and Eggs as the protein source.

When I first started out, i had absolutely no idea how to make one, or even the different combinations that were possible. I then set out to compile a list, with all the protein shake recipes I could find online and what you below, is the result of that search.

As for this list of shakes, what you will see are the ingredients. The actual process of making them is quite simple, and just involves putting everything in a blender and blitzing it for about 45 seconds. You can increase/decrease Ice into the mix until you get the consistency you like (thick or smooth).
[Read more...]

Filed Under: Recipes

The Heathiest Foods List

healthiest-foods

First of all not all foods that you think are healthy actually are. Even I was surprised when I put together this list of the healthiest foods. Most of the time the misinformation comes from people we know or some old tip which has been floating around and refuses to go away. Either way check out this healthiest foods list and see for yourself (I have also listed the main factors that make each of these good):

Healthiest Foods – Fruits

Apricots
Starting with apricots which have Beta-carotene, which helps prevent free-radical damage and protects the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially the skin variety. A single apricot has 17 calories, 0g fat, 1g of fiber. So in terms of overall fat loss potential its very good, buy them when fresh to maximize nutrient intake.

Avocados
Avacaods are high in Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. A good alternative to higher calorie fatty additions to sandwich and salads regardless of the somewhat higher fat content.

Raspberries
High in Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Low calorie and fat content make it ideal to add to deserts and shakes.

Cantaloupe
Vitamin C and beta-carotene – which are both powerful antioxidants that help protect cells from free-radical damage are found in this one. Plus, half a melon has 853mg of potassium – almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Very good.

Cranberry Juice
Well at those who said cranberry juice was healthy got it right, It helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. That’s absolutely no fat but no fibre either, but at 144 calories a cup its not something you should overdo.

Tomato
The Power of Tomato is the Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

Raisins
These little gems are a great source of iron (bet you didn’t know that), which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber.

Figs
Not something eating often but figs are a very good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber.

Lemons/Limes
Lemons have Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor.

Healthiest Foods – Vegetables/Others

Onions
Now while i don’t recommend eating onions on their own, the Quercetin they contain is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Try not to overcook onions as they tend to lessen in nutritional value when burnt.

Artichokes
Personally i don’t like artichokes but these very queer looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. It doesn’t get better for fat loss.

Ginger
Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber.

Broccoli
Now here’s a new favorite of mine. Broccoli has Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. You must not overcook broccoli – instead, microwave or steam lightly to preserve phytonutrients. Use in as many of your healthy stir fries as you can.

Spinach
Another favorite. Spinach has Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Use in salad or like broccoli in a stir fry.

Bok Choy (Chinese cabbage)
This one contains Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer’s produce section or an Asian market.

Squash (Butternut, Pumpkin, Acorn)
Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber.

Watercress and Arugula (Also known as Rocket)
Both of these have Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber.

Garlic
The sulfur compounds that give garlic its pungent flavor can also lower LDL (“bad”) cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter. Watch out for your breath after though :)

Healthiest Foods – Grains, Beans and Nuts

Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

Peanuts
Peanut butter is consider to be part of the list of healthiest food because studies show that peanuts or other nuts (which contain mostly unsaturated “good” fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. The only problem with peanuts however are the high grams of fat. Use it wisely and enjoy the benefits of the calories. Also note that peanut butter should be eaten in its organic form as the branded ones available at the supermarket have a lot of sugar in them.

Pinto Beans
The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber.

Yoghurt
The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear — yogurt should not bother your tummy.

Filed Under: Weight Loss

1500 Calorie Diabetic Diet

garlic_dill_mashed-potatoes1

Here’s another 1500 calorie diet called the 1500 calorie diabetic diet. Since this is a diet specific to people with diabetes, if you do have it then you might need to speak to a proper dietitian before you try it. You can use several methods to reach your 1500 calorie goal. Two common methods are the diabetic exchange system and carbohydrate (“carb”) counting.

Diabetic Exchanges

The exchange system groups foods into one of six different categories: starch, meat and meat substitutes, vegetables, fruits, milk, and fats. Serving for serving, foods in each of these categories have similar amounts of carbohydrate, protein, and fat. This means that each food in a particular category can be “exchanged” for another food in that same category. Giving you a lot of interoperability between them.

Here is a typical breakdown of these categories for a 1500 calorie diet that is based on 50% carbohydrate, 20% protein, and 30% fat:

Starches Lean Meats Vegetables Fruits Low Fat (1%) Milk Fats
Breakfast 2 0 0 1 1 0
Lunch 2 2 2 0 0 2
Snack 1 0 0 0 1 0 0
Dinner 3 3 1 1 0 1
Snack 2 0 0 0 0 1 0
TOTAL 7 5 3 3 2 3

Carbohydrate (or “Carb”) Counting

The foods that raise blood sugar the most are those that are high in carbohydrates (eg, starches, sugars, milk, fruit, and sweets.) Carbohydrate counting is particularly useful for people who take insulin shots, since it allows you to balance food intake with insulin—the more carbohydrates you eat, the higher your blood sugar will be, and the more insulin you will need. Of course, you should always ask your doctor before adjusting insulin doses on your own.

Because carbohydrate counting focuses only on the carbohydrates in different foods, it allows for more flexibility than the exchange system. The foods listed in the starch, fruit, and milk exchange lists contain the same amount of carbohydrates per serving—15 grams.

This is about the amount of carbohydrate in one slice of bread, ¾ cup dry, unsweetened cereal, ½ cup of pasta, one cup of milk, or one small piece of fresh fruit. Since they have similar effects on your blood sugar, they can also be “exchanged” since they are generally considered “carbohydrate servings.” For example, you may trade one starch serving for one fruit or milk serving.

Most people with diabetes should consume between 45% to 65% of their calories as carbohydrates (and the rest from fat and protein). Remember, a registered dietitian can help you determine and calculate the best individualized meal plan for you.

On a 1,200-calorie diet that is 50% carbohydrate, you can have a total of 12 servings of carbohydrate per day. How you distribute these servings will affect your blood sugar and should, therefore, be kept consistent from day to day. But, you can adjust it as necessary to keep blood sugars within your target range.

The bottom line is you should space out your carbohydrate servings into at least three meals per day. In addition, the more fiber the carbohydrates contain, the better the effect on your blood sugar. The below table shows examples of different ways that these 12 carbohydrates could be distributed:

Sample 1,500-Calorie Diet Menu

Breakfast 4 3 4 2 3 3 0
AM Snack 0 0 0 2 2 1 3
Lunch 4 4 5 2 3 3 3
PM Snack 0 0 0 2 1 1 0
Dinner 4 5 3 4 3 4 4
Evening Snack 0 0 0 0 0 0 2
TOTAL CARBS 12 12 12 12 12 12 12

Keep in mind that when carb counting, foods consisting mainly of protein and fat (eg, meat, margarine) should be eaten in moderation even though they are not technically counted. If they are eaten in excess, you may exceed 1,500 calories and gain weight.

The article on the Diabetic Exchange Diet lists the average carbohydrate content of different foods and food categories. There are books available that provide more comprehensive carbohydrate count lists. In addition, most packaged foods have labels that list their carbohydrate counts.

Food labels are the most accurate way to determine the carbohydrate count of a food. If you eat many high fiber foods, you may want to talk to a dietitian about label reading to learn how to subtract the “dietary fiber” grams from the “total carbohydrate” grams. The body doesn’t absorb fiber, so it doesn’t affect your blood sugar. However, it is counted in the “total carbohydrates.” This subtraction gives you a more accurate estimate of the carbohydrates that will affect your blood.

Breakfast Lunch Dinner
¾ cup unsweetened cereal

8 ounces 1% or skim milk

1 slice whole-grain toast

2 teaspoons light jam or jelly

½ grapefruit

Tea or coffee

 1 cup romaine lettuce

½ cup shredded carrots

¼ cup sliced tomatoes

¼ cup sliced cucumbers

2 ounces grilled chicken

2 tablespoons low-fat dressing

1 (6-inch) whole-wheat pita

Mineral water

 3 ounces baked salmon (made with 1 teaspoon olive oil)

1 cup brown rice

½ cup zucchini (sautéed in 1 teaspoon olive oil)

1¼ cup strawberries

2 tablespoons light or fat-free whipped topping

Mineral water
Snack 1 Snack 2
6 ounces low-fat yogurt (plain or sweetened with nonnutritive sweetener) 1 cup cubed cantaloupe
Filed Under: Diet

Calories in an Orange

calories in an orange

The calories in an orange and other related products are listed below. The edible part of an orange can be up to 85% water and therefore very low in calories. I have also listed out the calories in orange juices as well for reference. Though for more accuracy consult the nutrition label on the back of your orange juice carton. When it comes to juices, fresh juices are better than the carton variety. In addition, an Orange is an excellent source of vitamin C, an anti-oxidant which helps mop up free radicals in the blood. Free radicals have been shown to speed up the aging process.
calories in an orange

Orange Calories weight
Orange Average 37 calories 100g
Clementine 25 88g
Satsumas 35 calories 95g
Mandarin orange 32 calories 100g
Jaffa small 25 99g
Jaffa Orange one large 100 calories 350g
Orange juices
Britvic 43 calories 100ml
Sweetened 55 calories 100ml
Unsweetened 40 calories 100ml
Dairy orange juice 43 calories 100ml
Orange Crush low cal St Michael 4 calories 100ml
Hi C Coca Cola 45 calories 100ml
Jaffa orange St Michael 30 calories 100ml
Bitter orange Hunts 3 calories 100ml
Libby’s unsweetened 32 calories 100ml
Heinz 50 calories 100ml
Waitrose 40 calories 100ml

 

Filed Under: Nutrition

Calories in Fish

calories-in-fish

For the calorie counters among you (like me), here’s the list of the calories in fish, more specifically the calories in different kinds of based on preparation. Although these are for potion sizes of 100g, it can still vary on what part of the fish is used, so just remember that these are approximations and are for rough measuring purposes.

White Fish Calories Fat
Bass (steamed) 125 1.1g
Bloater (grilled) 190 1.8g
Catfish (steamed) 100 1g
Caviar 268 3.5g
Cod fillets (baked) 85 1.2g
Cod in batter (fried) 200 10g
Coley (steamed) 100 1g
Eel jellied 200 2.2g
Flounder (steamed) 68 0.6g
Haddock fresh (steamed) 87 0.7g
Haddock in breadcrumbs (fried) 170 8g
Halibut fresh (steamed) 102 3g
Lemon Sole (steamed) 79 1g
Lobster (meat only) 121 1.3g
Monkfish (steamed) 98 1g
Mullet (steamed) 98 1g
Sole in breadcrumbs (fried) 167 2.7g
Perch 124 1.4g
Pike 97 1.2g
Plaice fresh (steamed) 82 1.5g
Plaice in batter (fried) 260 18g
Pollock 98 1g
Saithe (steamed) 100 1g
Shark 187 2.3g
Sild in oil 273 19g
Skate in batter (fried) 168 10g
Sprats (fried) 350 21g
Sturgeon 96 1.2g
Whiting (steamed) 87 1g
Whiting in breadcrumbs (fried) 189 10g
Oily Fish Calories Fat
Anchovies (canned) 276 20g
Herring (grilled) 203 13g
Kippers (baked) 150 9.8g
Mackerel (fried) 254 12g
Pilchards 136 5.7g
Salmon (steamed) 180 12g
Sardines in tomato sauce 170 11g
Sardines in oil 220 14g
Trout (steamed) 99 2.1g
Tuna in oil 179 8g
Tuna in brine 95 0.5g

As you can see above i have separated the Oily fish, such as salmon, mackeral, herring, sardines, pilchards and tuna, which are rich in the type of polyunsaturated fat known as omega-3 fatty acids from the white fish, which are not.

While some other foods contain omega-3s, oily fish contain the eicosapentaenoic acid (EPA) and docosahexaenoic acids (DHA). Studies in recent years have shown that these oils are useful to help minimize joint pain as well as lower the risk of heart disease and some cancers.

Filed Under: Nutrition

Papa Johns Calories

papajohns

Today i’m looking at the calories in papa johns pizza, as part of my look at fast food calories. Personally I think everyone should stay away from fast food but sometimes it can be tough to do, so to help out i’m listing out all the calories for popular chains and hope that someone might use this information and make a better choice when ordering. Here’s the table with papa johns calories:

Food Description Servings Calories Fat (gms) Carbs (gms) Protein (gms)
Papa John’s
Breadsticks
(Breads)		 1 ea
(1.9 oz)
(55 gm)		 140 2 26 4
Papa John’s
Cheesesticks
(Breads)		 2 ea
(2.1 oz)
(60 gm)		 180 8 20 8
Papa John’s
Garlic Sauce
(Breads)		 1 Tbsp
(0.5 oz)
(14 gm)		 75 8.5 0 0
Papa John’s
Nacho Cheese
(Breads)		 1 Tbsp
(0.5 oz)
(14 gm)		 30 2 0 1.5
Papa John’s
Pizza Sauce
(Breads)		 1 Tbsp
(0.5 oz)
(14 gm)		 10 0.5 1 0
Food Description Servings Calories Fat (gms) Carbs (gms) Protein (gms)
Papa John’s
All the Meats(TM), Original Crust
(Pizza)		 1/14 lrg sl
(5.1 oz)
(146 gm)		 390 19 37 19
Papa John’s
All the Meats(TM), Thin Crust
(Pizza)		 1/14 lrg sl
(4.1 oz)
(115 gm)		 345 22 22 16
Papa John’s
Cheese, Original Crust
(Pizza)		 1/14 lrg sl
(3.9 oz)
(110 gm)		 270 9 37 12
Papa John’s
Cheese, Thin Crust
(Pizza)		 1/14 lrg sl
(2.8 oz)
(80 gm)		 225 12 22 9
Papa John’s
Garden Special(TM), Original Crust
(Pizza)		 1/14 lrg sl
(4.9 oz)
(140 gm)		 290 10 39 12
Food Description Servings Calories Fat (gms) Carbs (gms) Protein (gms)
Papa John’s
Garden Special(TM), Thin Crust
(Pizza)		 1/14 lrg sl
(4.1 oz)
(115 gm)		 240 12 24 10
Papa John’s
Pepperoni, Original Crust
(Pizza)		 1/14 lrg sl
(4.1 oz)
(115 gm)		 305 12 37 13
Papa John’s
Pepperoni, Thin Crust
(Pizza)		 1/14 lrg sl
(3.2 oz)
(90 gm)		 260 15 22 11
Papa John’s
Sausage, Original Crust
(Pizza)		 1/14 lrg sl
(4.6 oz)
(130 gm)		 335 14 37 15
Papa John’s
Sausage, Thin Crust
(Pizza)		 1/14 lrg sl
(3.5 oz)
(100 gm)		 285 17 22 12
Food Description Servings Calories Fat (gms) Carbs (gms) Protein (gms)
Papa John’s
The Works(TM), Original Crust
(Pizza)		 1/14 lrg sl
(5.1 oz)
(145 gm)		 345 14 38 16
Papa John’s
The Works(TM), Thin Crust
(Pizza)		 1/14 lrg sl
(4.2 oz)
(120 gm)		 295 17 23 13
Filed Under: Nutrition
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