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HEALTHY EATING STARTS TODAY !
LifeCare Diagnostic
November 26, 2020
Calorie Calculator
Total Calories
Start healthy eating by having a balanced meal consisting of a variety of food in moderate amounts.
SERVING SIZE
First, you will need to understand the nutrition facts label.
Next, you will need to know how a serving size looks like.
Small Chinese Bowl (D:9cm, V:150ml)
Medium Chinese Bowl (D:11cm, V:250ml)
Large Chinese Bowl
(D:16cm, V:450ml)
Plate
(D:23cm)
Glass (350ml)
Cup (150ml)
Mug (300ml)
Dessert Spoon (10ml)
Tea Spoon (5ml)
Chinese Scoop (20ml)
Rice Scoop (30ml)
Notes:
D = Diameter
V = Volume
| 1 cup or 2 scoops of cooked rice or noodles looks like: | |||
|---|---|---|---|
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| Use your hand as a guide 1 fist size equivalent to | Use common household measurements 1 scoop equivalent to | ||
| 1 cup or 2 scoops of cooked rice (100g) or cooked noodles (100g) | 1/2 cup of cooked rice/cooked noodles (50g) | ||
| Please refer Table 1 for information on serving size for cereal, grains products and starchy vegetables. | |||
Table 1: Serving size for cereals, grain products, and starchy vegetables
| One servings of cereals, grain products and starchy vegetables (~30 g of carbohydrate per serving) | ||||
|---|---|---|---|---|
| Food item | Household measurement | Weight (g) | Fat (g) | Energy (kcal) |
| Cereals and grain products | ||||
| Rice, white, cooked | 2 scoops | 102 | 0.2 | 133 |
| Rice, brown, cooked | 2 scoops | 130 | 1.1 | 145 |
| Rice, porridge (plain) | 2 cups | 380 | 1.2 | 148 |
| Kway Teow, wet | 1 cup | 107 | 0.0 | 151 |
| Bee hoon, soaked | 1 1/2 cup | 110 | 4.6 | 190 |
| Egg noodles, cooked | 1 cup | 120 | 2.5 | 170 |
| Yellow noodles, wet | 1 cup | 100 | 1.1 | 181 |
| Pasta, cooked | 1 cup | 100 | 0.9 | 154 |
| Macaroni, cooked | 1 cup | 102 | 0.9 | 160 |
| Udon noodles, wet | 1 cup | 100 | 1.8 | 132 |
| Oats, rolled, raw | 6 tablespoons | 40 | 1.5 | 151 |
| Muesli | 1/2 cup | 42 | 1.4 | 144 |
| Multi-grain cereal, flake | 6 1/2 tablespoons | 40 | 0.8 | 144 |
| Granola | 1/2 cup | 48 | 9.0 | 220 |
| Breakfast cereal | 1 cup | 39 | 2.0 | 146 |
| Corn flakes | 1 cup | 28 | 0.1 | 100 |
| Biscuits, cream crackers | 5 pieces | 47 | 0.1 | 202 |
| Marie biscuits | 9 pieces | 40 | 4.0 | 170 |
| Biscuits, rice cracker | 3 slices | 37 | 1.3 | 149 |
| Bread, white | 2 slices | 57 | 0.7 | 140 |
| Bread, white | 2 slices | 56 | 0.7 | 149 |
| Plain bun | 1 piece | 54 | 2.0 | 140 |
| Roti Canai | 1 piece | 63 | 6.8 | 198 |
| Chapati | 1 piece | 75 | 4.5 | 180 |
| Idli | 2 pieces | 146 | 0.7 | 154 |
| Thosai | 1 piece | 90 | 4.0 | 192 |
| Starchy vegetables | ||||
| Potato, raw | 2 whole | 150 | 0.1 | 115 |
| Sweet potato, raw | 1 medium | 133 | 0.1 | 114 |
| Yam, raw | 1 cup | 105 | 0.2 | 124 |
| Corn kernel, canned | 1 cup | 164 | 2.2 | 116 |
| Use your palm as a guide | |||
|---|---|---|---|
| 1 palm size portion of meat, poultry, or fish looks like: (~75 grams cooked) | |||
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| Use a matchbox as guide | |||
| 1 matchbox size of meat, poultry or fish looks like: (~30g) | |||
| Please refer Table 2 for information on serving size for fish, poultry, meat, and legumes |
Table 2: Serving size for fish, poultry, meat, and legumes
| One serving of fish, poultry, meat, and legumes (~ 14 g of protein per serving) | ||||
|---|---|---|---|---|
| Food item | Household measurement | Weight (g) | Fat (g) | Energy (kcal) |
| Fish and Shellfish | ||||
| Anchovies, without head | 2/3 cup | 84 | 0.9 | 67 |
| Mackerel | 1 medium / 2 matchbox size | 65 | 2.5 | 79 |
| Pomfret, black | 1 medium / 2 matchbox size | 69 | 2.4 | 65 |
| Catfish | 1 medium / 2 1/2 matchbox size | 77 | 2.4 | 81 |
| Sardine | 2 small / 2 matchbox size | 62 | 2.1 | 73 |
| Cockles , without shells | 1 cup | 116 | 1.4 | 86 |
| Clam (lala), without shells | 1/2 cup | 98 | 1.0 | 87 |
| Prawn | 1/2 medium | 81 | 0.2 | 60 |
| Cuttlefish | 1 medium / 3 matchbox size | 88 | 1.1 | 62 |
| Meat, poultry, and eggs | ||||
| Beef, lean | 2 matchbox size | 61 | 1.3 | 67 |
| Chicken, breast meat | 2 matchbox size | 76 | 6.0 | 116 |
| Chicken, thigh | 1 piece / 3 matchbox size | 83 | 6.5 | 181 |
| Mutton, lean | 2 1/2 matchbox size | 70 | 3.8 | 90 |
| Pork, lean | 3 matchbox size | 82 | 17.2 | 156 |
| Eggs, chicken | 2 whole | 92 | 10.2 | 142 |
| Egg, white only | 4 whole | 134 | 0.0 | 68 |
| Legumes | ||||
| Tempeh | 2 pieces | 86 | 6.5 | 136 |
| Soya bean curd (tau-hoo) | 1 1/2 piece | 200 | 6.8 | 134 |
| Soya bean curd, sheet (Fucok) | 3 sheets | 32 | 7.4 | 145 |
| Soymilk, unsweetened | 2 glasses | 500 ml | 8.6 | 190 |
| Baked beans | 1 1/2 cups | 360 | 1.1 | 290 |
| Chickpea/dhall (cooked) | 1 cup | 50 | 1.3 | 170 |
| Mung bean (cooked) | 1 1/2 cups | 50 | 0.2 | 160 |
| Use common household measurement | |||
|---|---|---|---|
2 slices of cheese looks like:
 32g |
1 cup of milk looks like:
 200ml |
4 tablespoons of
milk powder looks like: 30g |
|
| Please refer to Table 3 for information on serving sizes for milk and dairy products. | |||
Table 3: Serving size for milk and dairy products
| One serving of milk and dairy products (~7 g of protein per serving) | ||||
|---|---|---|---|---|
| Food item | Household measurement | Weight (g) | Fat (g) | Energy (kcal) |
| Cheese | 2 slices | 32 g | 7.3 | 105 |
| Milk, cow, low fat | 1 cup | 200 ml | 3.0 | 95 |
| Milk, cow, full cream milk | 1 cup | 200 ml | 9.8 | 131 |
| Milk, evaporated | 1/2 cup | 80 ml | 6.4 | 169 |
| Milk, powdered | 4 tablespoons | 30 g | 8.4 | 127 |
| Yogurt, plain | 1 cup | 200 ml | 6.6 | 120 |
| Use common household measurement | |||
|---|---|---|---|
Size of whole fruit looks like:
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| Please refer to Table 5 for more information on serving size of fruit. | |||
Table 4: Serving size for fruits
| Food item | Household measurement | Weight (g) | Fat (g) | Energy (kcal) |
| Apple, red | 1 medium | 112 | 0.4 | 63 |
| Orange | 1 medium | 131 | 0.2 | 62 |
| Guava milk | 1 slice | 150 | 0.3 | 69 |
| Banana, berangan | 1 medium | 60 | 0.2 | 62 |
| Banana, emas | 2 medium | 68 | 0.2 | 67 |
| Durian | 3 cloves | 54 | 1.8 | 83 |
| Grapes | 8 small | 88 | 0.0 | 60 |
| Papaya | 1 slice | 211 | 0.2 | 75 |
| Pineapple | 1 slice | 141 | 0.1 | 64 |
| Prunes | 4 whole | 21 | 0.1 | 62 |
| Mango | 1 small | 106 | 0.5 | 74 |
| Use your hand a guide | |||
|---|---|---|---|
2 cupped hand equivalents to 1 cup of raw leafy green vegetables
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| Use common household measurement | |||
1 cup of raw, leafy vegetable looks like:
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| Please refer to Table 5 for more information for serving sizes for vegetables. | |||
Table 5: Serving size for vegetables
| Food item | Household measurement | Weight (g) | Fat (g) | Energy (kcal) |
| Bell pepper (green), raw | 1 cup | 149 | 0.3 | 30 |
| Bitter gourd. raw | 1 cup | 93 | 0.2 | 16 |
| Eggplant, raw | 1 cup | 82 | 0.1 | 20 |
| Cabbage, raw | 1 cup | 89 | 0.1 | 22 |
| Carrot, raw | 1 cup | 128 | 0.1 | 52 |
| Chinese kai lan, raw | 1 cup | 91 | 0.2 | 18 |
| Water spinach, raw | 1 cup | 56 | 0.1 | 11 |
| Chinese long bean, raw | 1 cup | 91 | 0.0 | 45 |
| Tomato, raw | 1 cup | 165 | 0.3 | 30 |
| Food item | Household measurement | Fat (g) | Energy (kcal) |
| Butter/ margarine /oil | 1 teaspoon | 5.0 | 45 |
| Mayonnaise | 1 teaspoon | 3.5 | 33 |
| Peanut butter | 1 teaspoon | 2.5 | 30 |
| Heavy cream | 1 teaspoon | 2.0 | 17 |
| Cream cheese | 1 teaspoon | 0.6 | 18 |
| Coconut milk | 1 teaspoon | 1.3 | 11 |
| Food item | Household measurement | Fat (g) | Energy (kcal) |
| Almond | 20 whole | 14.0 | 162 |
| Cashew nut | 15 whole | 12.0 | 194 |
| Walnut | 14 halves | 18.5 | 185 |
| Peanut | 39 whole | 14.0 | 161 |
| Flaxseed | 2 tablespoons | 12.0 | 151 |
| Pumpkin seeds | 2 tablespoons | 16.0 | 190 |
| Chia Seeds | 2 tablespoons | 10.0 | 150 |
| Food item | Household measurement | Weight (g) | Fat (g) | Energy (kcal) |
| Indian Bread | ||||
| Roti telur | 1 piece | 135 | 14.0 | 356 |
| Roti canai | 1 piece | 95 | 10.0 | 301 |
| Chapatti | 1 piece | 100 | 9.0 | 300 |
| Thosai | 1 piece | 90 | 4.0 | 192 |
| Idli | 1 piece | 75 | 0.4 | 97 |
| Gravy | ||||
| Chutney | 3 tablespoons | 55 | 9.0 | 87 |
| Green gram gravy | 8 tablespoons | 80 | 2.8 | 76 |
| Yellow dhal gravy | 8 tablespoons | 80 | 2.0 | 58 |
| Food item | Household measurement | Weight (g) | Fat (g) | Energy (kcal) |
| Soup based noodles | ||||
| Mee rebus | 1 plate (plate-23cm) | 571 | 18.0 | 559 |
| Mee bandung style | 1 bowl (bowl- 11.5 cm) | 450 | 6.0 | 549 |
| Kuih-teow, rice noodles, bandung style | 1 bowl (bowl- 11.5 cm) | 450 | 27.0 | 540 |
| Curry mee | 1 bowl (bowl- 11.5 cm) | 410 | 37.0 | 529 |
| Mee-hoon, bandung style | 1 bowl (bowl- 11.5 cm) | 450 | 23.0 | 491 |
| Mee , soup | 1 bowl (bowl- 11.5 cm) | 563 | 15 | 383 |
| Lor Mee | 1 bowl (bowl- 16.5 cm) | 540 | 11 | 383 |
| Penang Laksa | 1 bowl (bowl- 16.5 cm) | 629 | 5 | 381 |
| Dried noodles | ||||
| Kuih-teow, fried | 1 plate (plate-23cm) | 170 | 15 | 321 |
| Mee-hoon, fried | 1 plate (plate-23cm) | 170 | 11 | 294 |
| Wan tan mee, dried | 1 plate (plate-23cm) | 170 | 6 | 209 |
| Food item | Household measurement | Weight (g) | Fat (g) | Energy (kcal) |
| Rice | ||||
| Fried rice (chinese style) | 1 plate (plate-23cm) | 392 | 52 | 949 |
| Fried rice with chicken pieces | 1 plate (plate-23cm) | 330 | 17 | 591 |
| Char siew rice | 1 plate (plate-23cm) | 329 | 21 | 572 |
| Chicken rice, with steamed chicken | 1 plate (plate-23cm) | 330 | 14 | 557 |
| Chicken rice, with roasted chicken | 1 plate (plate-23cm) | 330 | 20 | 524 |
| Rice, “Dagang” | 1 plate (plate-23cm) | 250 | 12 | 507 |
| Coconut milk rice with fried egg, anchovies and chilli sauce | 1 plate (plate-23cm) | 210 | 14 | 494 |
| Porridge | ||||
| Minced pork porridge | 1 bowl (bowl-16.5cm) | 524 | 10.0 | 320 |
| Fish porridge | 1 bowl (bowl-16.5cm) | 559 | 2.8 | 211 |
| Rice porridge, plain | 1 bowl (bowl-16.5cm) | 546 | 1.6 | 207 |
| Chicken porridge | 1 bowl (bowl-16.5cm) | 511 | 6.0 | 181 |
| Food item | Household measurement | Weight (g) | Fat (g) | Energy (kcal) |
| Indian mackerel, fried in chilli | 1 piece / 2 matchbox size | 64 | 18.0 | 215 |
| Indian mackerel, fried | 1 piece / 2 matchbox size | 60 | 9.0 | 167 |
| Indian mackerel, in soya sauce | 1 piece / 2 matchbox size | 62 | 10.0 | 161 |
| Red snapper, fried in chilli | 1 piece / 2 matchbox size | 60 | 8.0 | 155 |
| Red snapper, in coconut milk | 1 piece / 2 matchbox size | 60 | 11.0 | 150 |
| African bream, fried in chilli | 1 piece/ 2 matchbox size | 50 | 9.0 | 146 |
| Black pomfret, fried | 1 piece / 2 matchbox size | 64 | 7 | 143 |
| Red snapper, cooked in tamarind | 1 piece / 2 matchbox size | 60 | 7 | 138 |
| Cuttlefish, fried in chilli | 1 piece / 2 matchbox size | 60 | 5 | 90 |
| Indian mackerel, curry | 1 piece / 2 matchbox size | 64 | 2 | 67 |
| Fish, steamed | 1 piece / 2 matchbox size | 62 | 2 | 57 |
| Food item | Household measurement | Weight (g) | Fat (g) | Energy (kcal) |
| Beef | ||||
| Beef, fried | 2 pieces / 3 matchbox size | 85 | 13 | 288 |
| Beef rendang | 2 piece / 3 matchbox size | 90 | 14 | 227 |
| Beef curry | 2 piece / 3 matchbox size | 90 | 5 | 130 |
| Chicken | ||||
| Chicken, fried | 1 piece / 3 matchbox size | 90 | 18 | 255 |
| Chicken curry | 1 piece / 3 matchbox size | 96 | 13 | 195 |
| Chicken kurma | 1 piece / 3 matchbox size | 103 | 14 | 179 |
| Chicken, steamed | 1 piece / 3 matchbox size | 90 | 8 | 131 |
| Egg | ||||
| Fried egg | 2 whole | 92 | 14 | 180 |
| Hard boiled egg | 2 whole | 92 | 10 | 144 |
| Legumes | ||||
| Deep fried tempeh | 2 pieces | 86 | 26 | 315 |
| Soya bean curd, fried (tau-kua goreng) | 1 piece | 92 | 14.0 | 202 |
| Tempeh, baked | 2 pieces | 86 | 7.0 | 116 |
| Soy bean curd, steamed with soy sauce | 1 piece | 92 | 4.0 | 53 |
| Food item | Household measurement | Weight (g) | Sugar content (g) Number of teaspoons | Calories (kcal) |
| Local kuih | ||||
| Seri muka | 1 piece | 99 | 12.5 (2.5 teaspoons) | 192 |
| Lepat pisang | 1 piece | 65 | 10 (2 teaspoons) | 130 |
| Kuih keria | 1 piece | 55 | 10 (2 teaspoons) | 99 |
| Kuih koci | 1 piece | 40 | 10 (2 teaspoons) | 92 |
| Kuih Lapis | 1 piece | 40 | 10 (2 teaspoon) | 90 |
| Desserts | ||||
| Cheesecake | 1 piece | 85 | 20 (4 teaspoons) | 310 |
| Ice-cream | 1 cone | 123 | 27 (5.5 teaspoons) | 274 |
| Butter cake | 1 piece | 67 | 28 (5.5 teaspoons) | 262 |
| Butter cookies | 1 piece | 30 | 6.1 (1 teaspoon) | 140 |
| Food item | Household measurement | Volume (ml) | Sugar content (g) Number of teaspoons | Calories (kcal) |
| Brown sugar milk tea with pearls | 1 cup | 500 | 92.5 (18.5 teaspoons) | 437 |
| Milk tea with pearls | 1 cup | 500 | 40 (8 teaspoons) | 325 |
| Orange juice | 1 bottle | 215 | 45 (9 teaspoons) | 220 |
| Chocolate milk | 1 packet | 250 | 16 (3 teaspoons) | 185 |
| Energy drink | 1 can | 330 | 40 (8 teaspoons) | 160 |
| Carbonated drink | 1 can | 330 | 35 (7 teaspoons) | 140 |
| Teh Tarik | 1 glass | 250 | 21 (4 teaspoons) | 124 |
| Chocolate malted drink | 1 packet | 200 | 16 (3 teaspoons) | 120 |
| Iced lemon tea | 1 bottle | 250 | 26 (5 teaspoons) | 105 |
| Yogurt drink | 1 cup | 200 | 19 (4 teaspoons) | 100 |
| Isotonic drink | 1 can | 325 | 19 (4 teaspoons) | 81 |
| Plain water | 1 glass | 200 | 0 (0 teaspoon) | 0 |
KKLIU 1600/2021
