The Calorie Counter

Your guide to the nutritional value of over 425 foods....

calorie counter
What to eat? Here’s help!
Ever wonder how many calories you’re eating a day – or exactly what the nutritional benefits of chocolate mousse are? Whether you’re measuring and calculating serving size or protein, fat or folate, every little bit counts. To help you keep track, we rounded up the eight key components in more than 425 foods in this downloadable guide. We’ve also included recommendations from Canada’s Food Guide to Healthy Eating, along with suggestions from Chatelaine’s nutritional panel, to help you stay strong, energized and vital, wherever you go.

Click on the alphabetical links below to find the nutritional information for over 425 foods.
To view our calorie counter PDF you will need Adobe Acrobat. If you don’t have it, click the logo for a free software download.

Abbreviations & symbols
milk fat
not available
(in nutrient values, symbol refers to percentage of recommended daily intake)
How to use this guide
Each listing includes the calories, protein, carbohydrates, fibre, fat, calcium, iron and folate found in standard portion sizes. For simplicity’s sake, we’ve listed most of the foods in alphabetical order: You’ll find apricots under A, for example, and pizza under P. Where there are several variations within a category, the foods are grouped under their more generic names: for example, beans, beef, cheese, milk, nuts, soups.
Guide to our measurements
1 tsp = 5 mL
1 tbsp = 15 mL
1 oz = 28 g
½ cup = 125 mL

Canada’s Food Guide and more
Your daily requirements
Grain products, 6 to 7 servings a day
One serving size: 1 slice whole-wheat bread; 1 oz (32 g) cold cereal; ½ pita, small bagel or bun; ½ cup (125 mL) cooked pasta or rice. Chatelaine suggests 6 to 7 servings if you are inactive, 8 or more if you exercise regularly.

Vegetables and fruit, 7 to 8 servings a day
One serving size: 1 medium-size carrot, apple or banana; ½ cup (125 mL) vegetables or fruit; 1 cup (250 mL) salad. We suggest aiming for a minimum of 8 servings.

Milk products, 2 servings a day
One serving size: 1 cup (250 mL) milk; 1½ oz (50 g) cheese; ¾ cup (175 mL) yogourt. We urge a minimum of 2 servings.

Meat and alternatives, 2 to 3 servings a day
One serving size: 1½ – 3½ oz (50—100 g) meat, poultry or fish; 2 eggs; ½ – 1 cup (125—250 mL) beans; handful of seeds or nuts. We suggest eating small portions of protein throughout the day.

Oils, dressings and spreads
We suggest 3 servings a day of heart-healthy oils and spreads.
One serving size: 1 tsp (5 mL) olive oil; 1 tsp (5 mL) non-hydrogenated canola margarine; 1 tbsp (15 mL) dressing.

Life’s different stages mean your body’s nutritional requirements change. here’s how to figure out what you need.

Calories Multiply your weight in pounds by 12 (if you don’t exercise) or by 15 (if you’re active) for a calorie count that will maintain your present weight. Aim for about 1,900 calories a day. If you’re 51+, eat 1,800.

If you’re in your 20s, 30s or 40s: Calcium 1,000 mg Iron 18 mg Folate 400 mcg

If you’re pregnant:

• Consult your doctor. You’ll need more iron (27 mg) and folate (600 mcg).
• Add 100 calories a day during the first trimester, 340 calories a day during the second trimester and another 452 calories a day for the third trimester.

if you’re 51+:

• Boost your calcium to 1,200 to 1,500 mg; decrease iron to 8 mg. Take vitamins with B12.