It is a common problem nowadays: people want to get rid of extra weight. I had the opposite problem for a long time: I wanted to gain weight. But recently, I feel I was way too successful. So I started to integrate everyday the amount of input energy.
I used three useful links: NUTRIENT DATA LABORATORY, United States Department of Agriculture, and Nutrition Lists.
This is my short table:
Rice [100 g] —–> 370 kcal
Date [100 g]—–> 280 kcal
Milk [100 g] —–> 60 kcal
Egg [100 g] —–> 650 kcal
Potato [100 g] —–> 80 kcal
Tomato [100 g] —–> 20 kcal
Tomato [100 g] —–> 20 kcal
Yoghurt [100 g] —–> 73 kcal
Full corn biscuit [100 g] —–> 480 kcal
Cola like drink [100 cc] —–> 41 kcal
Bread [100 g] —–> 240 kcal
Apple/Peach [one average] —–> 44 kcal
Orange [one average] —–> 40 kcal
Banana [one average] —–> 107 kcal
Grape [100 g] —–> 62 kcal
Wikipedia gives similar (but not identical) values. Remember that a normal woman/man with aheight of 170cm and weight of 60 kg, who rarely does any sport only need 1850/2150 kcal energy per day !! See here for your energy calculator !
Micropore 