How many calories?

A medium banana contains around 105 calories, with 27g of carbohydrates. It's one of the most calorie-dense common fruits, but the fibre means it won't spike your blood sugar as fast as the sugar content suggests.

A large boiled egg contains 78 calories. But the calorie count changes significantly depending on how you cook it — a fried egg has 90, scrambled with butter is 100, and egg whites alone are just 34 calories.

1 portion (~80g, approximately 12 grapes) of grapes contains around 58 calories (73 kcal per 100g). Grapes is classified as NOVA 1 (unprocessed).

1 medium carrot (~80g) of carrots contains around 33 calories (41 kcal per 100g). Carrots is classified as NOVA 1 (unprocessed).

80 g (half a medium avocado) of avocado contains around 158 calories (198 kcal per 100g). Avocado is classified as NOVA 1 (unprocessed).

1 portion (~80g, a small handful) of blueberries contains around 36 calories (45 kcal per 100g). Blueberries is classified as NOVA 1 (unprocessed).

1 portion (~80g, a few leaves) of lettuce contains around 11 calories (14 kcal per 100g). Lettuce is classified as NOVA 1 (unprocessed).

A slice of Margherita pizza has around 210-260 calories depending on size and brand. A full Tesco stonebaked Margherita (306g) has roughly 790 calories. Pizza is typically NOVA 3-4 when shop-bought.

1 medium apple (~133g) of apple contains around 74 calories (56 kcal per 100g). Apple is classified as NOVA 1 (unprocessed).

1 medium chicken breast fillet (~175g) of chicken contains around 201 calories (115 kcal per 100g). Chicken is classified as NOVA 1 (unprocessed).

1 pint (568ml) of beer contains around 199 calories (35 kcal per 100g). Beer is classified as NOVA 2 (processed culinary ingredient).

A standard 150g portion of oven chips has around 220-300 calories depending on the brand. Deep-fried chips jump to 400+ calories for the same portion. Sweet potato fries are similar in calories but often marketed as healthier.

1 can (330ml) of coke zero contains around 1 calories (0.3 kcal per 100g). Coke Zero is classified as NOVA 4 (ultra-processed).

A 150g serving of cooked egg noodles has around 185 calories. Rice noodles are similar at 175 kcal. Instant noodles (the whole packet) jump to 350-450 calories due to the flash-frying and seasoning.

100g of cooked prawns has around 70-100 calories with 15-20g of protein and virtually zero carbs. Prawns are one of the lowest-calorie protein sources available — NOVA 1 when plain.

1 portion (~80g, about a small punnet handful) of raspberry contains around 27 calories (34 kcal per 100g). Raspberry is classified as NOVA 1 (unprocessed).

1 single measure (25ml) of vodka contains around 52 calories (207 kcal per 100g). Vodka is classified as NOVA 2 (processed culinary ingredient).

1 glass (~200ml) of almond milk contains around 30 calories (15 kcal per 100g). Almond Milk is classified as NOVA 4 (ultra-processed).

100g of cooked beef mince has 209-260 calories depending on fat content. Lean 5% fat mince has about 170 kcal/100g; standard 20% fat mince has about 250 kcal/100g. Plain beef mince is NOVA 1.

30g (matchbox-sized piece) of cheese contains around 125 calories (415 kcal per 100g). Cheese is classified as Processed culinary ingredient / Processed food.

1 medium courgette (~200g) of courgette contains around 40 calories (20 kcal per 100g). Courgette is classified as NOVA 1 (unprocessed).

4 squares (~25g) of dark chocolate contains around 137 calories (546 kcal per 100g). Dark Chocolate is classified as NOVA 3 (processed).

1 portion of shelled edamame (~80g) of edamame contains around 98 calories (122 kcal per 100g). Edamame is classified as NOVA 1 (unprocessed).

A single measure (25ml) of gin has 52 calories — identical to vodka. All calories come from alcohol, with zero carbs and zero sugar. A gin and tonic adds 70-120 kcal from the tonic.

A typical 2-slice serving (40g) of sliced ham has around 45-55 calories with 8-10g of protein. Ham is a lean processed meat — but most supermarket ham is NOVA 3-4 depending on additives.

A mug of hot chocolate made with powder and semi-skimmed milk has around 170-220 calories. Made with whole milk and whipped cream, it can hit 350+. Most instant hot chocolate is NOVA 4.

A standard 100ml scoop of vanilla ice cream has around 180-220 calories. Premium brands can hit 260 kcal per scoop. Most ice cream is NOVA 4 — emulsifiers, stabilisers, and flavourings are standard.

A 125g serving of sugar-free jelly has around 10-15 calories — one of the lowest-calorie desserts available. Regular jelly has 70-90 calories per serving from sugar. Most jelly is NOVA 4.

A 250ml glass of orange juice has around 110 calories with 22g of natural sugars. Apple juice is similar at 115 kcal. Pure juice is NOVA 1, but juice drinks with added sugar are NOVA 4.

100g of kimchi has around 28-40 calories. It's one of the lowest-calorie condiments available, packed with probiotics from fermentation. Traditional kimchi is NOVA 1-2.

1 individual portion (~400g) of lasagna contains around 556 calories (139 kcal per 100g). Lasagna is classified as NOVA 4 (ultra-processed).

A standard Tesco naan bread has around 265-340 calories depending on the variety. Plain is lowest (~265 kcal), peshwari (with coconut and sugar) highest (~340 kcal). Most shop-bought naan is NOVA 3-4.

A 30g serving (about 10 chips) of tortilla chips has around 140 calories. Most people eat 2-3x that — easily hitting 400+ kcal before adding dips. Doritos are NOVA 4; plain corn chips are NOVA 3.

A medium nectarine (~150g) has around 60 calories with 14g of natural sugars. Nectarines are NOVA 1 — completely unprocessed — with a low-medium glycaemic index.

A 15g tablespoon of Nutella has around 80 calories. At 539 kcal per 100g, Nutella is extremely calorie-dense. It's NOVA 4 ultra-processed — the first two ingredients are sugar and palm oil, not hazelnuts.

1 small handful (~30g) of nuts contains around 189 calories (631 kcal per 100g). Nuts is classified as NOVA 1 (unprocessed).

1 medium onion (~150g) of onion contains around 60 calories (40 kcal per 100g). Onion is classified as NOVA 1 (unprocessed).

1 tablespoon (~15g) of peanut butter contains around 95 calories (630 kcal per 100g). Peanut Butter is classified as NOVA 1 (whole-nut) to NOVA 3-4 (standard).

1 small handful (~30g) of peanuts contains around 175 calories (584 kcal per 100g). Peanuts is classified as NOVA 1 (unprocessed).

1 small handful (~30g, about 49 kernels) of pistachios contains around 174 calories (581 kcal per 100g). Pistachios is classified as NOVA 1 (unprocessed).

1 small bag (~25g) of popcorn contains around 123 calories (492 kcal per 100g). Popcorn is classified as NOVA 4 (ultra-processed).

2 biscuits (~37.5g) with 125ml semi-skimmed milk of porridge contains around 195 calories (362 kcal per 100g). Porridge is classified as NOVA 3 (processed).

1 large baked potato (~250g) of potato contains around 269 calories (107 kcal per 100g). Potato is classified as NOVA 1 (unprocessed).

1 cooked portion (~185g) of quinoa contains around 261 calories (141 kcal per 100g). Quinoa is classified as NOVA 1 (unprocessed).

1 portion cooked rice (~180g) of rice contains around 259 calories (144 kcal per 100g). Rice is classified as NOVA 1 (unprocessed).

One Ritz cracker has about 17 calories. A typical portion of 8 crackers is around 136 calories. Ritz are NOVA 4 ultra-processed — they contain palm oil, sugar, flavouring, and raising agents despite looking simple.

A 300ml bowl of vegetable soup has around 100-150 calories. Homemade is typically lower (90-120 kcal) because you control the oil. Tesco fresh vegetable soup averages 44 kcal per 100g.

80 g (approx. 5 medium strawberries) of strawberries contains around 27 calories (33 kcal per 100g). Strawberries is classified as NOVA 1 (unprocessed).

2 slices (~80g) of toast contains around 192 calories (240 kcal per 100g). Toast is classified as NOVA 3 (processed).

1 wedge (~280g) of watermelon contains around 92 calories (33 kcal per 100g). Watermelon is classified as NOVA 1 (unprocessed).

A standard 175ml glass of red wine contains around 133 calories (76 kcal per 100ml). Wine is classified as NOVA 1 - fermented grapes with no ultra-processed additives.

One Yakult Original bottle (65ml) has 50 calories with 11.5g of sugar. Yakult Balance has 32 calories with 6.5g of sugar. Both are NOVA 4 — skimmed milk powder, sugar, and flavouring.

A 100g serving of plain Greek yogurt contains 97 calories. Yogurt ranges from NOVA 1 (plain) to NOVA 4 (flavoured with sweeteners and thickeners) - the type matters more than the brand.

A standard Yorkshire pudding has around 60-85 calories each. A Tesco 6-pack averages about 75 kcal per pudding. They're NOVA 3 — flour, eggs, milk batter that's been baked in oil.