• WLR Home
• Goals and Results
• Food
• Exercise
• Members Forum
• Shopping

The 100 Calorie Club

By WLR's Darren Stephenson

Calorie counting can be highly time consuming, what with recording every ingredient and condiment to an already rapidly rising total, however just taking the time to weigh out and record weights and measurements of the items you use most commonly can empower you with the knowledge you need to succeed on your weight loss journey.

Here are just a few items with their measurements that I’ve pulled out that all add up to 100 calories to give you a rough idea of what you’re working with

Red Wine	150	ml
Diet Coke (coca -cola)	25	litres
White Wine	150	ml
Baked potatoes with skins	92	g
Carrots, whole peeled raw	349	g
Baked Beans in tomato sauce	116	g
Boiled green broccoli	417	g
Fresh Satsuma’s, flesh only	188	g
Fresh blueberries raw	187	g
Fresh raspberries raw	380	g
Reduced calorie mayonnaise	35	g
Nectarines weight with stone fresh raw	278	g
Olive oil, extra virgin	12	ml
Red grapes	150	g
Medium free range eggs	70	g
Red onions, raw	273	g
Tomato ketchup	83	g
Greek Yoghurt	73	g
Light soft cheese	56	g
Reduced calorie Salad Cream	77	g

Ok, so I’m not recommending you drink 25 litres of diet coke just because you can, but if you make yourself familiar with the foods you use regularly, at least you can get a good picture of what foods are within your calorie allowance and those that will just stretch that diet a little too far. Set aside half an hour or so with some kitchen scales and your food diary to give yourself a little head start

Take a look at channel 4’s My Big Fat Diet Show, starting on the 5th January at 20:00hrs for more ideas on which foods are worth keeping in your diet and those that should be saved for another day.

Back to top | WEIGHT LOSS