五谷类:                                                           卡路里                                                                
饭 1碗  (150克，5汤匙满)                                    220
白粥 1碗  (24 克米)                                             88
米粉 (熟，未连汤) 1碗 (140克)                             173
河粉 1碗  (140克)                                               284
意粉 1碗  (140克)                                               174
通心粉 1碗  (165克)                                            167
面 1碗                                                               280
即食面 1包  (100克)                                            470
上海面 1个  (58克)                                              207
蛋面 1个  (55克)                                                 215
伊面 1个  (80克，细)                                           404
面饱 2片 (厚切，连皮) 100克                                250
甜面饱 1个  (60克)                                              210
咸面饱 1个  (60克)                                              170
西多士 1片                                                         356
早餐粟米片 1碗  (25克)                                         92
麦片 (未熟) 1碗  (56克)                                       180 其它:
植物牛油 1oz                                                   216
人造牛油 1汤匙 (14克)                                      100
芥花籽油 1汤匙 (14克)                                      125
栗米油 1汤匙 (14克)                                         125
花生油 1汤匙 (14克)                                         125
植物油 1oz                                                      265
猪油 1oz                                                         270
芝士 1oz                                                          96
脱脂芝士 1oz                                                    11
鲜奶油 1oz                                                       85
沙律酱 1汤匙 (15克)                                          60
低热量沙律酱 1汤匙 (15克)                                 35
砂糖 1平茶匙 (5克)                                            20
蜜糖 2平茶匙 (15克)                                          43
果酱 2平茶匙 (15克)                                          39
花生酱 2平茶匙 (15克)                                       93
糖胶 1汤匙 (20克)                                             60

桂格麦果bar  (Quaker Granola Bars):
Chocolate Chip 1 bar (28kg)                                 120
Peanut Butter & Chocolate Chunk 1 bar (28kg)       120
Cookies 'n Cream 1 bar (28kg)                              110
Oatmeal Raisin (Low Fat) 1 bar (28kg)                   110
S'mores (Low Fat) 1 bar (28kg)                            110
水果类:
苹果 1个  (小型，138克)                                    80
橙 1个  (小型，131克)                                       60
香蕉 1只  (175克)                                             80
提子 10粒  (50粒)                                             35
罐头水果 大半杯                                               125
荔枝 8粒                                                          85
车厘子 20粒                                                      50
木瓜 1/4个                                                        29
柚子 1/2个                                                       38
樱桃 10粒                                                         47
黑莓 1杯                                                           84
桑子 1杯                                                           98
哈密瓜 1片(240克)                                             60
草莓 10个                                                         36
芒果 1个  (300克)                                             135
新鲜菠萝 1片(120克                                           50
西瓜 1片 (926克)                                              152
牛油果 1个  (454克)                                          340
雪梨 1个                                                          45
杨桃 1个                                                          55
西柚 1个                                                          40
布霖 1个                                                          30
奇异果1个                                                        30
杏莓 1个                                                          45
西梅 1粒                                                          10
蓝梅 1粒                                                           6
龙眼 1粒                                                           3
雪梨 1个                                                          58  
柑 1个                                                             30
金桔 1粒                                                          0.3
柿 1个                                                             80
布霖 1个                                                          75
牛油果 1个                                                      380
沙田柚 1个                                                       20
番石榴 1个                                                      140
枇巴 1个                                                          17
柠檬 1个                                                          20
香蕉 1只                                                          90
皇帝蕉 1只                                                       85
木瓜 1片                                                          50
水蜜桃 1个                                                       40
桃 1个                                                             45
蔬菜类:
葱 100g                                                               47
洋葱 100g                                                            35
大蒜 100g                                                            40
马蹄 100g                                                            68
白菜 100g                                                            17
通菜 100g                                                            20
大介菜 100g                                                         47
苋菜 100g                                                            40
露笋 100g                                                            15
荷兰豆 100g                                                         32
青椒 100g                                                            14
西芹 100g                                                             5
苦瓜 100g                                                            12
菜心 100g                                                            20
美国番瓜 100g                                                      73
日本番瓜 100g                                                      35
菠菜 100g                                                            19
芽菜 100g                                                            20
雪菜 100g                                                            60
A菜 100g                                                             40
豆苗 100g                                                            40
西红柿 100g                                                         14
青瓜 100g                                                            12
茄子 100g                                                            26
丝瓜 100g                                                            17
冬瓜 100g                                                            40
芋头 100g                                                            94
莲藕 100g                                                            52
海带 100g                                                            36
草菇 (罐头) 100g                                                  30
青萝卜(熟) 100g                                                   23
白萝卜(熟) 100g                                                   20
红萝卜 160克 (4两)                                               60
白菜 (水煮) 1碗  (170克)                                       20
椰菜 (水煮) 1碗  (150克)                                       32
西兰花 (水煮) 1碗  (156克)                                    44
生菜 1碗  (56克)                                                  10
甘荀 (水煮) 1条  (72克)                                         31
粟米 (烚) 1条  (77克)                                            83
青豆 (水煮) 1碗  (196克)                                      231
蕃薯 (烚) 1个  (151克)                                         160
熟眉豆 1碗  (171克)                                             198
熟红豆 1碗  (256克)                                             208
熟黄豆 1碗  (172克)                                             298
熟豆腐 1砖  (112克)                                              85
熟豆腐泡 6个  (100克)                                          316
薯仔 1个  (100克)                                                 80
罐头豆/青豆/栗米 半杯 (100克)                               60
鱼类:
蒸鱼柳 150克                                                     124
白灼虾 10 只 (100克)                                          200
龙虾肉 100克                                                     120
鱼柳 1份 (120克)                                                110
罐头沙丁鱼 100克                                               335
三文鱼 100克