Calories in Porridge

Calories in Porridge (made 7 ways)

Everyone says it is good for you, but how about the calories in porridge? Porridge has been our food since cavemen, and it is not going away anytime soon, but is it really a good option? Let’s take a closer look at porridge nutrition to see how many calories there are in your morning bowlful. Skip straight to the porridges to see quick calorie counts or read all about porridge first.

What is Porridge, exactly?

Boil starchy plants in water or milk so that some or all the starch breaks off into the liquid to thicken the mixture and thus make porridge. This post sticks with porridge made from oats specifically, because that’s the type we usually mean when we say “porridge”. You can use the calcount Food Search Box to find nutrition information for other types of porridge, like Congee for example.

Ancient Origins

Someone in the Middle East ate the first bowl of oatmeal porridge more than 10,000 years ago. Oats are a grass grain, like wheat, but smaller. Cultivated oats probably began as a “weed” crop in fields of wheat when humans first began farming. Thus, the humble oat is one of the first grains to be cultivated. Even before farming began, we can imagine our ancient hunter-gatherer ancestors boiling up a steaming concoction of wild oat seeds which we would recognise even today as breakfast. 

Oats Ancient Grain

The Oats in Porridge

Compared to wheat, oat grains have several disadvantages. They’re smaller, less starchy, more difficult to harvest, take longer to cook, and they go bad (rancid) more easily. Perhaps that is why oats were historically used as horse fodder rather than human food in much of Europe. Scotland has always been the exception because oats grow better than wheat in the poorer soils of the Scottish Highlands. It is from Scotland that our modern concept of Porridge comes.

Manufacturers crush the oat grains (groats) under rollers, then steam them until partly cooked. This process extends their shelf-life and makes them much easier and quicker to cook. Unrolled oats (either steel-cut or whole groats), are a lot harder to cook. They’re also much rougher in texture than rolled oats. The pre-cooking process makes the porridge taste a bit nutty.

Porridge Nutrition

The nutrition value of a bowl of porridge depends mainly on what other ingredients have been added to the oats. Typically, porridge is just 15% oats by volume, so the other ingredients have a huge impact on the porridge’s nutrition. When made with water alone, porridge is 12% carbohydrate, 2% dietary fibre, 1.5% fat, and 0.3% sugar. Besides manganese (0.6mg), there are no significant quantities of vitamins and minerals in plain porridge. The biggest “special” benefit of oats porridge is that it contains beta-glucan. This is a type of plant fibre which may lower cholesterol. Oats’ relatively poor nutrition profile encourages some porridge manufacturers to fortify their product with vitamins and minerals, so always read the label before purchase and choose wisely.

Cook oats in microwave

How to Make Porridge

The simplest method to make porridge is first to empty a sachet of “instant” oats into a bowl. Next, add milk or water. Then, microwave on high for 90 seconds, stirring halfway through. The artisan way is to formulate your own unique recipe where you soak organic single-source groats in buttermilk for two days before blending in exotic spices and spring water and simmering over low heat for a couple of hours (carefully stirring and chanting Gaelic aphorisms throughout). Both methods result in a starchy, lumpy, slightly sticky porridge to which you can add sweeteners, flavours, fruit, and nuts.

The porridges featured in this post are the basic type, made with common rolled oats.

Does Porridge make you Gain Weight?

Porridge is not a low-calorie food, especially when ingredients like nuts, dried fruit, cream, butter, sugar, and coconut are added. As you can see from the list below, the non-oat ingredients in porridge quickly ratchet up the calorie count. No doubt, a “fully loaded” bowl of porridge is certainly fattening. However, oats alone are an excellent choice for breakfast, because their high-fibre content and sustained-release carbohydrates make you feel fuller for longer. Eat a warm bowl of porridge, wash it down with a mug of tea or coffee, it will sit in your belly like a concrete block for a couple of hours, during which time you will not be tempted to snack.

Calories in Porridge made with Water

Calories in Porridge made with Water

There are 68 calories in 100 grams of porridge, made with water. If we take a single serving to be 130g, then a bowl of plain unsweetened porridge made with water contains 88 calories. Very few people make and eat plain, unflavoured porridge made with water (unless there’s no other choice!), so this porridge is probably just a theoretical variant. This type of porridge looks, feels, and tastes like wallpaper paste.

Calories in Porridge made with Regular Milk

Unsweetened porridge made with regular milk has 128 calories in each 100 grams. This means that a 130g bowl of unsweetened milky porridge has 167 calories in it. Make this porridge with just two ingredients: rolled oats and regular (3.5% fat) milk in the ratio of 1:3. It is more appetising than the watery variant, but this unsweetened, unsalted milky porridge is probably still far too bland for most people’s taste.

Calories in Porridge with Milk

Calories in Porridge made with Skimmed Milk

There are 95 calories in 100 grams of porridge made with skim milk, so a 130g bowl contains 124 calories. Porridge made with skimmed milk is less of a lumpy slurry than water-only porridge, despite the lack of fat, on account of the binding properties of protein. The good thing about skimmed milk is that it contains far fewer calories than regular milk, albeit at the expense of taste. If you have not already done so, check out our post on the differences between skimmed, lite, and regular milk.

Calories in Porridge made with Reduced Fat Milk

A 130g bowl of porridge made with reduced fat milk has 140 calories in it. There are 108 calories per 100 grams in this lighter than regular milk/heavier than skimmed milk porridge option. Again, this is an “entry-level” plain and bland porridge which will flatten the bushiest of tails in the morning.

Calories in Porridge made with Soy Milk

Soy milk can have a slight beany flavour which might enhance the slight nuttiness of rolled oats. Porridge made with regular soy milk and nothing else has 112 calories per 100 grams, or 146 calories per 130g serving. Combine 1 part rolled oats to 3 parts soy milk to make an insipid soy-flavoured porridge which will not win any gastronomic awards.

Calories in Porridge made with Milk and Water

There are 96 calories in 100 grams of porridge, prepared with regular milk and water. The milk and water are combined in equal parts. A 130g bowl of this porridge contains 125 calories, which is about the same as porridge made with skim milk. If you cannot decide if it is better to make porridge with water or milk, this could be the porridge for you.

Calories in Porridge with Honey

Calories in Porridge made with Honey or Sugar

Most people make their porridge with milk and sweeten it with sugar or honey, so this is probably the porridge which applies to you. A 130g serving of sweetened porridge contains 172 calories, because there are 132 calories in each 100 grams. The calorie difference between sweetened and unsweetened porridge made with regular milk is just 4 calories per 100g. The taste difference is immeasurable, because porridge is bland, and sugar/honey tastes good. So go ahead, add a squirt of honey or syrup or a level spoon of sugar to your bowl!

Dates VS Prunes

Dates VS Prunes (with infographic)

Dates VS Prunes: both popular dried fruit, sweet, and they sort of look the same, but which has more calories? Are they even nutritionally similar? Let’s look at these sweet nuggets in comparison, so that we can find out what is better for you, prunes, or dates?

Differences between Prunes and Dates

In many ways, dates and prunes are interchangeable. They are about the same size, colour, and shape. They’re both sticky and sweet. You can safely substitute one for the other in just about any recipe. Leaving taste preferences aside, which one wins the food choices battle?

Prunes are Plums

Prunes are plums, dried. This comes as a surprise to kids who cannot conceptually equate Nanna’s small wrinkled “medicine” to the juicy purple plum in their lunchbox. The most common prune is the dried Agen plum, today mostly grown in California, USA. It is a so-called “loose stone” plum, which means that the seed easily detaches from the flesh.

Dates are Dates

Dates are dried dates, except for when they are fresh dates. Unlike prunes, dates do not change names and they are not usually known as “dried dates”. Perhaps this lack of distinction is because fresh dates are rarely found in the supermarket.

Are Dates as good as Prunes for Constipation?

Modern studies have backed up the old folk-belief that prunes are an effective home remedy for constipation. In fact, studies like this one show that prunes outperform other high fibre foods like psyllium to keep constipation-sufferers regular. Whilst both dates and prunes have similar amounts of plant fibre, prunes have about ten times the amount of sorbitol found in dates. Sorbitol causes water to enter the colon (large intestine), thus hydrating drier waste and aiding its passage. Dates do help with constipation, but they are not as useful as prunes.

How many Prunes or Dates to eat per day?

It is not a good idea to eat significant quantities of the same fruit, especially dried fruit, every day. Prunes and dates are high-calorie foods which contain relatively large quantities of specific vitamins and minerals which may have undesirable effects when eaten in large quantities. As you may have read in our post on carrots, sometimes usually beneficial vitamins can have a toxic effect if eaten to excess. Instead of eating them daily, have a handful of prunes or dates (about 100g) once or twice per week as part of a balanced diet.

Iron in Dates and Prunes

20% of women and 3% of men are reportedly deficient in iron, so iron is a rightly sought-after food nutrient. Surprisingly, dates and prunes seem to have built up a recent reputation for being iron-rich.  The disappointing fact is that both dates and prunes are comparative lightweights when it comes to iron content. Neither fruit, even in dried form, contains more than one milligram of iron per 100g. This compares poorly to other dried fruit like apricots and tomatoes which can contain ten times as much iron. Even fresh high-iron foods like beans, spinach, read meat, and shellfish, contain 3 to 8 times the amount of iron as prunes and dried dates.

Dates versus Prunes Fibre

Prunes and dates are both high-fibre foods with about 10% of their edible portion being composed of dietary fibre. On a head-to-head basis, dates contain about 20% more dietary fibre than prunes (10g versus 8g per 100g). Whilst this seems like a significant difference, on a practical level it is basically meaningless because of the main reason for the difference: dehydration. As fruit dries, the non-water parts become more concentrated, by weight. Therefore, a relatively drier prune is likely to have more fibre (weight for weight) than a relatively less dry date, even though prunes have a lower nominal fibre content than dates. How “dry” is the prune/date that you eat on a specific date? From a practical perspective, it is effective to think of both dates and prunes as being equally fibre rich.  

Dates VS Prunes for Weight Loss

Which is better for weight loss, dates, or prunes? Dates contain significantly more calories than prunes, but before you reach a quick conclusion stop to consider your other options. Dried fruit like prunes and dates are deceptively high in calories because they pack their nutrition into tightly wrapped packages. A prune has the same nutrition of the plum it was made from because it is the plum it was made from! Think about it: would the average person choose to eat ten fresh plums as an afternoon snack whilst trying to lose weight? Probably not. But that same person might not think twice before downing ten prunes with their 3.30 cuppa. Both dates and prunes are low-volume, high-calorie food options so neither is good for weight loss.


Prunes compared to Dates Nutrition
Comparison of Prunes and Dates Nutrition

Prunes VS Dates Nutrition

On a weight-for-weight basis, dates contain about 45% more calories than prunes (289 calories compared to 200 calories per 100g). With 66 grams per 100g, dates have more than twice as much sugar as prunes, which have 31 grams of sugar per 100 grams of fruit. Dates (14mg/100g) also have twice the sodium of prunes(7mg/100g). Prunes and dates both have 2 grams of protein per 100g. As noted a few paragraphs above, dates have more dietary fibre than prunes, (10g compared to 8g) per 100g. When it comes to micronutrients, dates have the edge over prunes in pretty much everything except Vitamin K and Vitamin A. Dates excel over prunes in two micronutrients: folate (folic acid) and selenium.

Finally, What’s better, Dates or Prunes?

Prunes are better than dates, in our opinion. Prunes have significantly fewer calories than dates. The calories in dates primarily come from fast-burn sugars which can influence the body negatively. Unless a person has a distinct need to supplement their folate levels (e.g. pregnancy), prunes provide similar micronutrients to dates. Prunes contain useful substances like sorbitol and phenols which, together with dietary fibre, help to combat constipation.

That said, both dates and prunes are healthy, nutritious, naturally sweet treats which should be enjoyed in moderation.

Calories in Carrot

Calories & Carbs in Carrot

Does the humble carrot live up to its reputation as being super-low in calories and carbs? The average person crunches through 5 kilograms of carrots every year, so it is possibly the world’s most popular vegetable. Let’s take a close look at carrot nutrition to find out why!

About the Carrot

The carrot is a “true root” vegetable, like radishes, parsnips, and beetroot. It is called a true root vegetable because what we call a carrot is the main taproot of the carrot plant, it is not a tuber like potato. Historically, carrots were primarily grown for their leaves and seeds, but over time selective breeding led to the root becoming the main food object.

There are two main cultivar groups, or varieties, of carrot but this post features just the most popular type: the Western Carrot. This is the unbranched orange coloured carrot you usually find at your local supermarket.

Baby Carrots and pre-processed Carrot Sticks

               A quick note on “baby carrots” usually sold at a premium in supermarkets. Two things: first, there is no such thing as a “baby” carrot. Carrots are roots and roots don’t have babies. There are small carrots and big carrots and bigger carrots. Secondly, about three-quarters of all packaged “baby carrots” are normal big carrots which have been washed and chlorinated, cut in two or three, then shaped to look like small carrots.

Nutrition in Carrots

Raw carrots are mostly water and plant fibre (cellulose), in fact only 9% of a raw carrot is not made from water and fibre. That remaining 9% is made up of sugar (about 5%) and the final 4% is comprised of more complex carbohydrates.  There are useful micronutrients in carrots, including vitamins like Vitamin A, B, C, and K, as well as minerals Potassium, Calcium, and Manganese. Whilst the Vitamin A levels are abundant, the other micronutrient levels are comparatively low.

The stand-out micronutrient is Vitamin A which is made in our bodies from Carotene. Carotene is the family of chemicals which give carrots (and other orange/yellow plants) their distinctive colour. There is a lot of carotene in carrots. How much? A lot. Consider that just 100g of carrot provides more than 100% of the average person’s recommended daily intake level.

Vitamin A is important for eye-health, hence the myth that eating carrots helps you to see in the dark.

Carrots are not Low Carb

Carrots, with about 4-5 grams of carbohydrates per 100g, are not particularly low in carbohydrates. In terms of carbs, raw carrots are comparable to milk, beef sausages, chicken kebabs, and steamed mussels. Foods like capsicum, scrambled egg, and lamb casserole have less than half the carbs of carrot. Truly low-carb foods like meat, eggs, broccoli, and mushroom have zero to 1 gram of carbohydrate per 100g. Carrots are low-calorie, but they are not low-carbohydrate!

Raw VS Cooked Carrots

When carrots are cooked, for example by boiling or steaming, they become much easier to digest. Does this mean that their nutritional value increases? Yes! Some studies show that about twice the amount of Vitamin A (via Carotene) becomes available after carrots have been cooked. This is because the cooking process breaks down the carrot’s cellular structure to release the nutrients within. However, there is not much of a change in the calorie value between cooked and uncooked carrots.

Calories in Carrot

With just 32 calories per 100 grams in raw carrot, it is safe to call carrots a low-calorie food. A medium carrot weighs about 60g, which makes one typical carrot worth about 20 calories. One cup of chopped carrots weighs about 120g, so factor in 38 calories if you are adding this to your stew. For comparison, this is about the same calorie value as onions, pumpkin, and cabbage. Peas, potatoes, and grapes have about double the calories (by weight) of carrot.

Calories in Carrot Juice

Eat Carrots Everyday Carotenemia

Carrots make a refreshing juice which is sweet enough to be pleasant. In fact, carrot juice is arguably the most popular vegetable juice on the planet. There are 31 calories in 100ml of carrot juice, so a typical cup of carrot juice (250ml) contains 78 calories. It might seem like a good idea to down a couple of cups of carrot juice everyday but beware of Carotenemia. Carotenemia is a condition caused by eating too many carrots. The carotene in the carrots (specifically, beta-carotene) infiltrates the skin, resulting in yellowish-orange discolouration which lasts for months. Whilst it is hard to eat cupsful of raw carrot every day, it is much easier to drink them as juice!

Calories in Carrot Soup

Carrot soup is a great choice for people who are being careful with their calories. When carrots are the main ingredient in a soup, the other ingredients should be bland enough so as not to overpower the carrot flavour. Alternatively, a spice which complements the carrot flavour can be used (think coriander and cinnamon). A typical carrot soup contains about 40 calories per 100ml, if the carrots play the starring role, and the other ingredients are not bacon and/or cream.  

Calories in Carrot Chips

Grab a handful of raw carrots, cut them into square strips, season with salt and pepper, then fry or bake with a spray of oil or brush of butter. That is the basic recipe for carrot chips which can be a substitute for regular potato chips. The jury is out on the flavour comparison, but with just 79 calories per 100g, they have a 136 calorie advantage over homemade potato chips!

Calories in Carrot Cake

Carrot Cake Calories

Of course, not everything with the word “carrot” in its name is low-calorie. Carrots have been a popular ingredient in desserts and cakes for hundreds of years, probably because of their high sugar content and crispy/chewy texture. In fact, one of the oldest recipes for carrot cake comes from an ancient tome written in England circa 1590! A typical carrot cake bought from your local bakery has about 359 calories per 100g (107 calories for a 30g slice).

Are Carrots good for Weight Loss?

Low calorie: check. High fibre: check. Good nutrition: check. In theory, carrots are good for weight loss, but they do come with disadvantages: they are not low-carb; they can cause carotenemia; raw carrots can be hard to digest. However, for us, the biggest disadvantage is a cultural one. There is a persistent meme or trope which involves overweight losers crunching on celery and carrot sticks whilst looking on as “normal” people tuck into “normal” food. It is hard to stay motivated when the memes say LOSER.

As we have written in other posts, we do not believe in “food halos” and carrots happen to be a health-halo-prone food. We think you should enjoy carrots as part of a healthy, balanced diet, but do not single them out as a “weight-loss” food.

Calories in 1 Slice of Pizza

Calories in 1 Slice of Pizza: 9 Pizzas ranked Lowest to Most

How many calories are there are in one slice of pizza? We’ve ranked 9 popular pizzas from least to highest calories. Now, you’ll know which one to avoid the next time you indulge in this quick comfort food!

How much is one pizza slice (grams and calories)?

Before we dive into the list, let’s clarify a couple of measurement issues. The first issue is defining what a slice of pizza is. A wide slice cut from a big, thick pizza cannot be compared to a tiny slice of small, thin pizza. Therefore, we have settled on a standard 92-gram slice cut from a typical 12-inch pizza. Our standard slice weighs 92g, so that we can compare different pizzas on a weight-for-weight basis.

To get an exact weight estimate for your particular slice instead, use the calcount Food Search Box to find your pizza nutrition facts, and then adjust the weight quantity slider accordingly.

The second issue is that no two pizzas, even when they come from the same standardised restaurant, are ever identical. The pizza bases and toppings are randomly thick and unevenly spread, so depending on how the knife falls, calorie counts will differ even if a perfectly round pizza is cut into exact slices. To get around this problem, we are using scientifically prepared sampled food data from Food Standards Australia New Zealand. Specifically, we are looking at nutrition information for thick-base pizzas sourced from fast-food restaurant chains.

Now that we have our definitions, let’s compare:

1 Seafood Pizza

Calories in a Slice of Seafood Pizza
There are 202 calories in a slice of Seafood Pizza

There are 202 calories in one slice of Seafood Pizza. Perhaps seafood pizza is the least calorific type because seafood has a strong, distinctive flavour so that a little goes a long way. Pizza chefs know that shellfish and anchovies in the topping can easily overpower the more subtle cheese and crust flavours. To avoid this and be more economical, they tend to disperse the ingredients widely. If you enjoy the taste of seafood, choose this! It is probably going to be the pizza with the lowest calorie count on the menu.

2 Vegetable Pizza

Calories in a Slice of Vegetable Pizza
There are 210 calories in a slice of Vegetable Pizza

One slice of Vegetable Pizza contains 210 calories. The calories are not in the vegetables, they are in the cheese and crust. You may wonder how it is possible that the veggie option has more calories than the seafood pizza. Again, the issue comes down to taste. The blandness of the vegetables causes chefs to compensate with extra cheese and sauce to up the flavour levels.

3 Bacon and Egg Pizza

Calories in a slice of Breakfast Pizza
There are 226 calories in a slice of Breakfast Pizza

Bacon and Egg Pizza has 226 calories in one slice. This is the so-called breakfast pizza usually indulged in as a brunch treat. It is a good idea to pick out the bacon to reduce the calorie count. The bacon flavour will still be infused in the topping, so you can enjoy the pizza without the extra calories and sodium.

4 Chicken and Bacon Pizza

Calories in Chicken and Bacon Pizza
There are 229 calories in a slice of Chicken and Bacon Pizza

There are 229 calories in one slice of Chicken and Bacon Pizza. This type of pizza usually arrives on your menu as a Barbecue Chicken option or something similar. The chicken is usually in the form of strips or cubes of lean chicken breast. As with any type of pizza which contains bacon, you can reduce the calorie count of this pizza (even whilst retaining flavour) by simply removing the bacon.

5 Supreme Pizza

Calories in a slice of Supreme Pizza
There are 235 calories in a slice of Supreme Pizza

The typical Supreme Pizza has 229 calories in one slice. This is the same calorie value as the Chicken and Bacon pizza, so feel free to make a straight swap if you are so inclined. Bear in mind that, like pretty much any pizza type, there is wide variation in the interpretation of what a Supreme Pizza is. If you see one loaded with cheese and lots of preserved meats, understand that it will probably have more than 229 calories per slice.

6 Pineapple and Ham Pizza

Calories in a slice of Hawaiian Pizza
There are 235 calories in a slice of Hawaiian Pizza

One slice of Pineapple and Ham Pizza has 235 calories in it. Pizzas with pineapple on them tend to come with the “Hawaiian” moniker. Hawaiian pizzas are sometimes disparaged by pizza aficionados, due to their probably inauthentic origins. Nutritionally, the introduction of pineapple to a pizza increases its sugar content, particularly if the pineapple is the canned, sweetened type. We did a quick survey of the calcount team and the consensus opinion of pineapple on pizza was don’t do it!  

7 Cheese Pizza

Calories in a slice of Cheese Pizza
There are 248 calories in a slice of Cheese Pizza

There are 248 calories in one slice of Cheese Pizza. Yes, the plain cheese pizza contains more calories than the Supreme, Hawaiian, Breakfast, Barbecue and Vegetable pizzas. This is simply because cheese has more calories than most other toppings, and plain cheese pizzas usually contain more cheese to compensate for the “missing” ingredients.

8 Meat Lovers Pizza

Calories in a slice of Meat Lover's Pizza
There are 256 calories in a slice of Meat Lover’s Pizza

A Meat Lovers Pizza has 256 calories in one slice. It may come as a surprise to some people that the Meat Lover’s Pizza is not the one with the most calories, given that it typically includes all the meat ingredients from the other toppings. The reason for this lack of calorie pre-eminence is that some of the meat in this pizza is not the preserved/dried type. Dried meat, especially sausage, is significantly more calorific than fresh meat.

9 Pepperoni Pizza

Calories in a slice of Pepperoni Pizza
There are 272 calories in a slice of Pepperoni Pizza

One slice of Pepperoni Pizza contains 272 calories. Pepperoni is a dried sausage, and thus can be thought of as a “super sausage” because the calorie and other nutritional value has been condensed through water loss. Being a traditionally preserved food, it is also highly salted. This gives it an overpowering taste which must be diluted with extra cheese. The double-whammy of pepperoni and extra cheese makes the Pepperoni Pizza the calorie champ of “classic” fast food pizzas.


Any way you slice it, pizza is a high calorie food choice. The bulk of pizza calories comes from the cheese and crust, but certain toppings like preserved meats (bacon, pepperoni, anchovies) add significantly more calories than others like seafood, lean chicken, and vegetables. If you are counting calories, stay away from extra options like stuffed crusts and extra cheese, as these can easily double the calories in some pizzas.

Is Soy Milk good for Weight Loss?

Is Soy Milk Good for Weight Loss?

Is soy milk good for weight loss? If you did nothing else but swap soy milk for cow’s milk, would you lose weight? Compared to regular cow’s milk, regular soy milk has about the same number of calories. How then could it have any benefit to people who plan to lose weight? The quick answer is that soy milk is good for weight loss, but not because it is less fattening than cow’s milk.

Soy Milk makes you Gain Weight

The calories in soy milk, as in cow’s milk, come mainly from the fats, carbohydrates, and protein found in both. Both soy milk and cow’s milk have a very similar weight-gain effect, as evidenced by many comparative studies. The reason for this is simple: “soy milk” is an artificial copy of milk, designed to match milk’s nutrition. Of course, manufacturers can and do alter the nutrient mix in different types of soy milk. Dairy producers and marketers do too. Soy milk is not an antinutrient (see our post on the topic to read about antinutrients).

Soy Milk Calories equals Cow's milk Calories

In that case, why wonder whether soy milk is good for weight loss or not? Because soy contains some interesting micronutrients which do have a real effect on healthy weight profiles.

Soy Milk contains Isoflavones

Soy milk is made from soybeans, which are unique in that they contain high levels of chemicals known as isoflavones. These isoflavones are a type of plant estrogen (phytoestrogen). Plant estrogen is like human estrogen, so it affects us in a similar to human estrogen, but less so. Estrogen is a hormone which controls many body functions, particularly in females. One of the effects of estrogen is to increase the Resting Metabolic Rate (RMR) in women. RMR is similar to BMR, it is a basic rate of energy burn, so higher RMR equals more weight loss.

When women experience menopause, their estrogen levels decline. This causes a slowdown in RMR and the reduced energy use makes it easier to build fat deposits.

Does the fact that phytoestrogen works like estrogen, and estrogen can help with weight-loss (at least, in some women), mean that soy milk is good for fat burn? The answer seems to be no, as we pointed out earlier. The reason for this is:

Hormones are Complicated

The effect of hormones on body function is incredibly complex and complicated. The full interplay between “male” hormones like testosterone and “female” hormones like estrogen are in many ways still a big mystery to scientists, even after decades of study. There is simply no certain way to predict what effect a specific amount of a specific hormone will have on a specific person. People are individually so different, and their bodies are always in such a state of flux, that hormone “treatment” through natural food components is impractical. Study after study has come up with one single verdict as to the efficacy of soy for weight loss promotion: inconclusive.

Soy Milk affects Hormonal Balance

What effects does Soy Milk have on Women’s and Men’s bodies?

Since soy milk contains these estrogen-like compounds, it is fair to ask what effect they have on the bodies of men and women. Unfortunately, there are no clear and easy answers to this question, due to the intricacies of the way hormones work in different people. In theory, the hormonal effect of soy milk will be thus: people with lots of estrogen in their bodies will have an anti-response, whilst people with low levels of estrogen will have a positive response. This is because when the body detects “too much” estrogen, it triggers the release of counter-hormones to restore balance. It is possible that the phytoestrogen in soy milk replicates the effect of an estrogen supplement. Thus, a pre-menopausal female, or a male with relatively high estrogen levels, might experience the opposite effect of taking extra estrogen. On the other hand, a woman who has had menopause and a man with relatively low estrogen would experience the expected result of more estrogen in the body.

In this way, soy milk might have the effect of speeding RMR for some, whilst slowing it for others. Bear in mind that estrogen has many other effects on women and men, such as regulating menstrual cycles and determining libido.

That said, there is theory and there is actuality, and in this case the studies with soy milk have proven inconclusive.

Why Soy Milk is Good for Weight Loss

If soy milk has similar calories to cow’s milk, and all the studies show no conclusions as to its fat burning credentials, why do we still say that soy milk is good for weight loss? We say that it is a good idea to swap cow’s for soy, at least for trial and intermittent periods, because of studies like this one. This and other studies like it show that soy milk, when swapped directly for cow’s milk, has the effect of reducing the waist circumference of obese people and improving heart health indicators. How does soy milk do this? Again, the studies are inconclusive, but it may be that soy components including essential fatty acids, phytosterols, inositol, and of course the isoflavones contribute to these beneficial effects. Slimmer waists and healthier hearts lead to faster weight loss over time, because both enable greater body activity and promote BMR increases.


Depending on the brand and type of soy milk, it is likely to have similar calories to a similarly positioned cow’s milk brand. Whilst soy milk is not universally accepted as an effective dieting aid, there is some evidence to support the claim that it is good for weight loss. The plant estrogen in soy milk can have an estrogen-like effect on the body, and like estrogen, it might affect different people in different ways. It is probably a good idea to trial a swap of soy milk for cow’s milk, to see whether you benefit from its possible health benefits.

Calories in KFC

Calories in KFC (Kentucky Fried Chicken) menu items

What does our massive food database say about the calories in KFC (Kentucky Fried Chicken) products? Read on to see an illustrated list, linked to the famous calcount interactive panel which displays KFC nutrition information including values for protein, sodium, and carbohydrates.

Calories in KFC

Overall, KFC calories are less scary than than several of their competitors like McDonald’s. For comparison, McDonald’s has 20+ individual food items which contain more than 500 calories each, whereas KFC has less than 10. That said, please be aware that KFC is notorious for their BOXES, BUCKETS and COMBOs. When KFC bundles products, do so very aggressively. Our advice is to steer well clear of the meal deals and just order individual menu items if you do find yourself standing at the Colonel’s counter.

You can find full nutrition information for all the buckets and boxes and combos by searching “KFC” in the calcount Food Seach Box. This list covers the individual items that you will find in the bundles.

We have arranged the list in ascending order, starting from KFC foods with the least calories per serve:

KFC Regular Potato & Gravy

KFC Regular Potato & Gravy

There are 71 calories in each serve of KFC Regular Potato & Gravy. They’re not called “Mashed Potato”, probably because they’re not mashed in the traditional sense. It might not be the healthiest food on this list, but this is KFC’s lowest calorie menu item.

KFC Regular Coleslaw

KFC Regular Coleslaw

There are 97 calories in each serve of KFC Regular Coleslaw. Most of the calories in the coleslaw come from the creamy, mayo-like sauce which gives this product its distinctive tangy flavour.

KFC Gravy

KFC Gravy

There are 99 calories in each serve of KFC Gravy. Please bear that in mind before you order it as a dipping or pouring accompaniment to your chicken and chips.

KFC Dinner Roll

KFC Dinner Roll

There are 110 calories in each serve of KFC Dinner Roll. There is not much to say about this item – it is a standard commercial bread roll topped with some sesame seeds.

KFC 1 Piece of Chicken

KFC 1 Piece of Chicken

There are 215 calories in each serve of “one piece” KFC Chicken. Of course, this is an estimated value which has been calculated by sampling a statistically significant number of different serves. A large chicken thigh has far more calories than a wing, for example.

KFC Original BBQ Slider

KFC Original BBQ Slider

There are 246 calories in each serve of KFC Original BBQ Slider. Note that this BBQ slider is the lowest calorie slider, on account of not having a creamy-mayo style sauce. That creamy-mayo style sauce will get you every time.

KFC Original Supercharged Slider

KFC Original Supercharged Slider

There are 261 calories in each serve of KFC Original Supercharged Slider. That’s right, the difference between the Supercharged sauce and the BBQ sauce is 15 calories.

KFC Original Pepper Mayo Slider

KFC Original Pepper Mayo Slider

There are 280 calories in each serve of KFC Original Pepper Mayo Slider. It has 34 calories more than the BBQ Slider, so unless you just have to taste the Pepper Mayo sauce, we recommend that you stick with the BBQ variant.

KFC Regular Chips

KFC Regular Chips

There are 284 calories in each serve of KFC Regular Chips. Given the choice between thicker-cut chips like these and the popular “shoestring fries” from other fast-food outlets, choose these. Thicker cuts result in less potato surface area being in contact with the seed oil, resulting in fewer calories and more unadulterated potato.

KFC 6 Nuggets

KFC 6 Nuggets

There are 319 calories in each serve of KFC 6 Nuggets. It is easy to overeat nuggets because they are bite-sized and fast-swallow. Chew them slowly and do not be tempted to order the larger packs.

KFC Chocolate Mousse

KFC Chocolate Mousse

There are 363 calories in each serve of KFC Chocolate Mousse. This mousse is very calorie-dense. Furthermore, in our opinion it does not even taste very “chocolatey”. Try to avoid.

KFC 3 Wicked Wings

KFC 3 Wicked Wings

There are 396 calories in each serve of KFC 3 Wicked Wings. The wings have a relatively high batter-to-meat ratio, so three of them come close in calorie count to a regular KFC chicken sandwich. If you decide to eat 3 Wicked Wings as a side, bear in mind that it is almost the same as having an extra burger.

KFC 3 Original Tenders

KFC 3 Original Tenders

There are 405 calories in each serve of KFC 3 Original Tenders. With similar proportions to the Wicked Wings, these Tenders are calorie dense. Unlike the wings, they are boneless so pack more calories.

KFC Original Recipe Burger

KFC Original Recipe Burger

There are 408 calories in each serve of KFC Original Recipe Burger. If you must have a KFC burger, choose this one. You get the taste and experience of a KFC sandwich, without the extra 27 calories in the next most calorific KFC burger.

KFC Regular Popcorn Chicken

KFC Regular Popcorn Chicken

There are 412 calories in each serve of KFC Regular Popcorn Chicken. This is a small box, so the fact that it packs more calories than a burger tells you something about how high-calorie this product is. Do not order the large!

KFC Zinger Burger

KFC Zinger Burger

There are 435 calories in each serve of KFC Zinger Burger. It has 27 more calories than a regular Original Recipe Burger.

KFC Original Supercharged Twister

KFC Original Supercharged Twister

There are 512 calories in each serve of KFC Original Supercharged Twister. This chicken wrap is the KFC product that takes the menu into 500 calorie plus range.

KFC Double Tender Burger

KFC Double Tender Burger

There are 531 calories in each serve of KFC Double Tender Burger. it has 123 more calories than the Original Recipe Burger. You could eat a Regular Coleslaw (97 calories) and an Original Recipe Burger and still be 27 calories under the count for this deceptively calorific sandwich.

KFC Original Recipe Twister

KFC Original Recipe Twister

There are 541 calories in each serve of KFC Original Recipe Twister. There is a lot of high-calorie sauce in this wrap.

KFC Zinger Bacon & Cheese Burger

KFC Zinger Bacon & Cheese Burger

There are 591 calories in each serve of KFC Zinger Bacon & Cheese Burger. This is the burger which takes KFC into the calorie range of McDonald’s Caesar Chicken Salad.

KFC Original Bacon & Cheese Burger

KFC Original Bacon & Cheese Burger

There are 606 calories in each serve of KFC Original Bacon & Cheese Burger. If you can live without the bacon, cheese, and extra sauce, opt for an Original Recipe Burger instead and shave 198 calories off your meal.

KFC Zinger Stacker Burger

KFC Zinger Stacker Burger

There are 730 calories in each serve of KFC Zinger Stacker Burger. Yeah. You don’t need a Stacker in your life.

KFC BBQ Bacon Stacker Burger

KFC BBQ Bacon Stacker Burger

There are a massive 754 calories in each serve of KFC BBQ Bacon Stacker Burger. This is a product which should not be eaten as just another component of a COMBO, BOX, or BUCKET.

Thanks for reviewing this list of KFC food calories. If you are interested to see how KFC compares to other fast-food chains, just run a search from the calcount Food Search Box.

McDonalds Food Calories

63 McDonald’s Foods Calories ranked Lowest to Most (with pictures)

Let’s take a look at food calories from McDonald’s, the most iconic fast food restaurant chain in the world. We think that it is important for people to have an idea of how many calories, carbohydrates, protein, sodium, and fat they are in for before calling out an order at the drive-thru. It is a long list sorted from least to most calories per serve, so use the handy links below to jump to your favourites:

Calories in McDonalds Food

McDonalds is not exactly anyone’s idea of a health-food restaurant. You do not eat at McDonalds when you are going out of your way to find highly nutritious, micronutrient-rich meals. The food is lab-designed to have the flavour and content which appeals to the maximum number of people in the mass market. This inevitably means that highly calorific, heavily salted, and intensely processed products dominate their menu.

That said, there is nothing wrong with the occasional Maccas when fast, convenient food is a necessity (occasional means intervals of several weeks). There are also a handful of meal options which do not fit the stereotype of “junk food”. This list of McDonalds foods is ranked by calories per serve (per burger, box, wrap, and tub). Click the picture to see our famous calcount interactive panel and get a per-weight nutrition information view:

McDonalds Grape Tomatoes Calories

McDonalds Grape Tomatoes

There are 16 calories in one serve of McDonalds Grape Tomatoes. This is currently the lowest calorie item on the McDonalds menu. It is a box of small tomatoes.

McDonalds Garden Salad Calories

McDonalds Garden Salad

There are just 21 calories in one serve of McDonalds Garden Salad without dressing. This basic salad comes with a couple of dressing options. Adding dressing will of course increase the calorie count significantly.

McDonalds Apples Calories

McDonalds Apple Slices

There are a mere 32 calories in each serve of McDonalds Apples. It is simply a bag of sliced apples designed to somewhat replicate the look and feel of fries. The hope is that kids will happily make the swap.

McDonalds Yoghurt – Petit Miam Strawberry Calories

McDonalds Yoplait Petit Miam Strawberry

There are 51 calories in one serve of McDonalds Yoghurt – Petit Miam Strawberry. This Yoplait branded yoghurt has no artificial colours, flavours or preservatives. It comes in a squeeze pack for little hands.

McDonalds Grilled Chicken Bites  Calories

McDonalds Grilled Chicken Bites

With just 104 calories per serve in McDonalds Grilled Chicken Bites, this is the lowest calorie meat-based item on the menu. They are made from 100% Chicken Breast Fillet.

McDonalds Hash Brown Calories

McDonalds Hash Brown

Each McDonalds Hash Brown contains 141 calories. Best eaten whilst hot, they ideally feature a crunchy, golden brown crust with steaming, fluffy potato inside.

McDonalds Soft Serve Cone Calories

McDonalds Soft Serve Cone

There are 146 calories in one serve of McDonalds Soft Serve Cone. These small cones of ice-cream are priced cheaply and dispensed fast. There are supposed to be three whirls of soft-serve visible above the rim of the cone.

McDonalds Chicken  McBites 10 pieces Calories

McDonalds Chicken McBites

There are 176 calories in one serve of McDonalds Chicken  McBites (10 pieces). Chicken McBites are probably McDonalds’ response to KFC’s Popcorn Chicken.

McDonalds Cheese Pocket Calories

McDonalds Cheese Pocket

There are 186 calories in one serve of McDonalds Cheese Pocket. Think: cheese toastie with a tortilla substituted for bread.

McDonalds McMuffin – with Jam Calories

McDonalds McMuffin with Jam

There are 188 calories in one serve of McDonalds McMuffin – with Jam. This is simply a toasted English style muffin, spread with strawberry jam. Jam may be substituted with Vegemite on request.

McDonalds Soft Serve Cone with Flake Calories

McDonalds Soft Serve Cone with FLAKE

The Flake piece which is pushed into the soft serve is worth 46 calories. Thus, there are 192 calories in one serve of McDonalds Soft Serve Cone with Flake.

McDonalds Ham and Cheese Pocket Calories

McDonalds Ham and Cheese Pocket

Including a slice of ham to the regular Cheese Pocket increases the calorie count by 15. That makes 201 calories in one serve of McDonalds Ham and Cheese Pocket.

McDonalds Sundae – Plain, Small Calories

McDonalds Plain Sundae

There are 203 calories in one serve of McDonalds Sundae – Plain, Small. It is a plain cup of the same soft-serve found in the soft-serve cones.

McDonalds McMuffin – BLT Calories

McDonalds BLT McMuffin

There are 209 calories in one serve of McDonalds McMuffin – BLT. It is an English-style muffin with a filling of bacon, lettuce and tomato. Unless you count the jam one, this is the McMuffin with the least calories.

McDonalds Donut Balls Calories

McDonalds Donut Balls

There are 221 calories in one serve of McDonalds Donut Balls. These donut balls are covered in cinnamon sugar. There is an option to have them come with a chocolate topping, which increases their calorie count considerably.

McDonalds Hamburger Calories

McDonalds Hamburger

The first burger and least calorific one on the menu is this: the McDonald’s Hamburger. There are 253 calories in each McDonalds Hamburger. It is simple, with a beef patty topped with onion, pickles, ketchup and mustard in a soft bun.

McDonalds Banana Caramel Twin Filled Pie Calories

McDonalds Banana Caramel Twin Filled Pie

Boasting more calories than a hamburger, there are 256 calories in one serve of McDonalds Banana Caramel Twin Filled Pie. It is a crispy pastry pie with banana and caramel filling.

McDonalds Apple Pie Calories

McDonalds Apple Pie

There are 258 calories in one serve of McDonalds Apple Pie. This classic menu item features crisp pastry with an apple filling.

McDonalds Chicken McNuggets 6 Pack Calories

McDonalds Chicken McNuggets

They get a bad rap, but you could do a lot worse than eating six McNuggets. There are 260 calories in a serve of McDonalds Chicken McNuggets 6 Pack. They are made from 100% chicken breast in a crisp coating, with no artificial colours, flavours or preservatives.

McDonalds Wholemeal Snack Wrap- Crispy Chicken Calories

McDonalds Wholemeal Snack Wrap

The chicken snack wrap is the wrap with the least calories at McDonalds. There are 277 calories per serve of McDonalds Wholemeal Snack Wrap – Crispy Chicken. It is a strip of chicken breast, lettuce and mayonnaise, rolled in a wheaten wrap.

McDonalds Crispy Chicken Salad – No Dressing Calories

McDonalds Classic Chicken Salad

There are 278 calories in one serve of McDonalds Crispy Chicken Salad – No Dressing. This salad consists of chicken, lettuce, tomatoes, and shaved parmesan cheese. Add cream Caesar or Balsamic dressing for extra calories.

McDonalds McDonaldland Cookies Calories

McDonalds McDonaldland Cookies

Each serve of McDonalds McDonaldland Cookies contains 281 calories. It is a bag of kid-focused cookies shaped as McDonalds playground characters.

McDonalds McMuffin – Bacon and Egg Calories

McDonalds Bacon & Egg McMuffin

There are 295 calories in one serve of McDonalds McMuffin – Bacon and Egg. It is an English-style muffin filled with a fried egg, rasher of bacon and a slice of cheese.

McDonalds McMuffin – Sausage Calories

McDonalds Sausage McMuffin

There are 298 calories in one serve of McDonalds McMuffin – Sausage. A beef patty, topped with a slice of cheese in a toasted English-style muffin. The beef patty features flavours reminiscent of the sausages you get outside of Bunnings.

McDonalds Cheeseburger Calories

McDonalds Cheeseburger

The bane of calorie counters everywhere: the McDonald’s Cheeseburger. There are 309 calories in one serve of McDonalds Cheeseburger. A beef patty, onions, pickle, ketchup, mustard, and cheese, in a soft bun.

McDonalds Mozzarella Sticks Calories

McDonalds Mozzarella Sticks

There are 310 calories in one serve of McDonalds Mozzarella Sticks. Made with mozzarella cheese encased in “breadcrumbs” – a batter of wheat flour with onion, garlic, and salt amongst other ingredients.

McDonalds Loaded Fries with Gravy Single Calories

McDonalds Gravy Loaded Fries

There are 317 calories in one serve of McDonalds Loaded Fries with Gravy Single. These fries are served with a topping designed to represent the type of gravy usually found on Sunday Roasts.

McDonalds McFlurry – Oreo Calories

McDonalds Oreo Cookie McFlurry

There are 321 calories in one serve of McDonalds McFlurry – Oreo. This is the McFlurry with the least calories, but bear in mind that it has 118 calories more than the plain Sundae. It is pieces of Oreo cookies folded into the McDonalds soft serve.

McDonalds Filet-o-Fish Calories

McDonalds Filet-o-Fish

There are 338 calories in one serve of McDonalds Filet-o-Fish. Each of these famous fast-food fishwiches comes with a squirt of tartar sauce and a slice of cheese. Yes, the Filet o Fish burger has almost 10% more calories than a cheeseburger.

McDonalds Large Fries Calories

McDonalds Fries

There are 366 calories in one serve of McDonalds Large Fries, and that is why you should shy away from them when offered. If you must have a side of fries, go small. Better yet, opt for the garden salad.

McDonalds McMuffin – Sausage and Egg Calories

McDonalds Sausage & Egg McMuffin

There are 373 calories in one serve of McDonalds McMuffin – Sausage and Egg. This is the Sausage McMuffin with an egg included. Retain the back with the wrapper when you bite in, or you will get a slippery fried egg on your lap.

McDonalds McDouble Calories

McDonalds McDouble

There are 399 calories in one serve of McDonalds McDouble. It is a gratuitous burger with a slice of processed cheddar cheese between two beef patties, topped with pickles, onions, ketchup and mustard on a toasted bun. NOTICE: We are about to break the 400 calorie barrier!

McDonalds McFlurry – M&M Minis® Calories

McDonalds Mini M&M McFlurry

Breaking the 400 calorie barrier, it is the Mini M&Ms McFlurry. Each one of these marketing crossovers (M&M mini candies folded into McDonald’s soft-serve) contains 403 calories per serve.

McDonalds Sundae – Strawberry Calories

McDonalds Strawberry Sundae

There are 423 calories in one serve of McDonalds Strawberry Sundae. It is the plain Sundae topped with strawberry flavoured syrup.

McDonalds Chicken and Cheese Burger Calories

McDonalds Chicken and Cheese Burger

There are 432 calories in one serve of McDonalds Chicken and Cheese Burger. This simple burger features crispy coated chicken, cheese slice and mayonnaise.

McDonalds Double Beef n’ Bacon Burger Calories

McDonalds Double Beef and Bacon Burger

There are 447 calories in one serve of McDonalds Double Beef n’ Bacon Burger. Two types of meat in a bun, with cheese and onion and mustard. If you are concerned that your sodium levels are too low, this might be the burger for you.

McDonalds McChicken Calories

McDonalds McChicken Burger

There are 452 calories in one serve of McDonalds McChicken. Think of this classic sandwich as a large Chicken McNugget with lettuce and ranch-style sauce in a sesame-seeded bun.

McDonalds Mighty McMuffin Calories

McDonalds Mighty McMuffin

The final McMuffin on this list is almost comically stacked. Each McDonalds Mighty McMuffin contains a mighty 455 calories per serve. The stack consists of two rashers of bacon, egg, cheese, and a sausage patty piled “into” an English-style muffin. But wait – this is not even the most calorific breakfast item (read on)!

McDonalds Double Cheeseburger Calories

McDonalds Double Cheeseburger

There are 466 calories in one serve of McDonalds Double Cheeseburger. It is a cheeseburger with an extra patty and an extra slice of cheese. The concept being, since the original cheeseburger is so tasty, maybe a double cheeseburger would be twice as good? Let’s follow that logic…

McDonalds McVeggie Burger Calories

McDonalds McVeggie Burger

There are 481 calories in one serve of McDonalds McVeggie Burger. Instead of meat, the patty is made from potato, cheese and vegetables. And yes, the McVeggie has more calories than a double cheeseburger.

Thanks for reading this far! So far, every item on this list has been sub-500 calories. Everything after this point is 500 calories plus!

McDonalds Spicy Chicken McWrap® – Crispy Calories

McDonalds Spicy Chicken McWrap

So, wraps are not less calorific than burgers. There are 528 calories in one serve of McDonalds Spicy Chicken McWrap® – Crispy. It is made from chicken breast, coleslaw, lettuce, mayo and spicy sauce wrapped up in a tortilla.

McDonalds Crispy BBQ Chicken Burger Calories

McDonalds BBQ Chicken Burger

There are 530 calories in one serve of McDonalds Crispy BBQ Chicken Burger. The new BBQ Chicken burger is made with chicken breast, BBQ sauce, bacon, lettuce, and mayo filling a sesame seed bun.

McDonalds McFeast Calories

McDonalds McFeast Burger

There are 533 calories in one serve of McDonalds McFeast. The McFeast® burger is marketed as an Australian favourite. It features one beef patty, cheese, tomato, lettuce, pickles, and three different sauces in a sesame seed bun.

McDonalds Sundae – Caramel Calories

McDonalds Caramel Sundae

There are 533 calories in one serve of McDonalds Sundae – Caramel. Caramel sauce transforms this plain cup of soft serve into a calorie juggernaut.

McDonalds Quarter Pounder  Calories

McDonalds Quarter Pounder

The legendary Quarter Pounder of yore. There are 540 calories in each McDonalds Quarter Pounder . This burger gets its name from the fact that its uncooked beef patty weighs one quarter of a pound. Two slices of cheese, chopped onions, mustard and pickles join said patty in a sesame bun.

McDonalds Deluxe McVeggie Burger Calories

McDonalds McVeggie Deluxe Burger

There are 542 calories in one serve of McDonalds Deluxe McVeggie Burger. This stack contains jack cheese, tomato, lettuce, and a non-meat patty made from potato, cheese and vegetables. Which vegetables? Click the picture to see the ingredients list.

McDonalds Sundae – Hot Fudge Calories

McDonalds Hot Fudge Sundae

There are 542 calories in one serve of McDonalds Sundae – Hot Fudge. This is the Sundae with the most calories at McDonalds, but don’t worry, we are not done with frozen desserts. Read on to see which cold sweet tops the calorie scale.

McDonalds Big Mac Calories

McDonalds Big Mac

The most iconic burger in the world. There are 580 calories in one serve of McDonalds Big Mac.

McDonalds Crispy Chicken Deluxe Burger Calories

McDonalds Chicken Deluxe Burger

There are 590 calories in one serve of McDonalds Crispy Chicken Deluxe Burger. There is a lot going on with this particular chicken sandwich: chicken breast, cheese, lettuce, tomato, aioli, stacked into a sesame seed bun. Deconstruct one of these on a plate to get a sense of its true scale.

McDonalds Caesar Chicken Salad – Crispy Chicken Calories

McDonalds Chicken Caesar Salad

There are 595 calories in one serve of McDonalds Caesar Chicken Salad – Crispy Chicken. This SALAD has 595 calories in it. 595 calories. In. A. Salad.

McDonalds Hotcakes with Syrup and Butter Calories

McDonalds Hotcakes with Butter and Syrup

There are 597 calories in one serve of McDonalds Hotcakes with Syrup and Butter. If you choose this protein-deficient breakfast, please think very carefully about lunch, dinner and snacks.

McDonalds Chicken Caesar McWrap® – Crispy Chicken Calories

McDonalds Chicken Caesar McWrap

There are 598 calories in one serve of McDonalds Chicken Caesar McWrap® – Crispy Chicken. This chicken McWrap has 70 more calories than the Spicy Chicken McWrap. Is the Caesar sauce worth it? You decide.

McDonalds Triple Cheeseburger  Calories

McDonalds Triple Cheeseburger

There are 623 calories in one serve of McDonalds Triple Cheeseburger . It seems that the logic of the double cheeseburger panned out. Does this mean that we will see a Quad, Quintuple, and Sextuplet Cheeseburger on the menu soon?

McDonalds Banana Caramel Twin Filled Pie McFlurry Calories

McDonalds Banana Caramel Pie McFlurry

It is the dessert with the most calories at McDonald’s. There are 628 calories in one serve of McDonalds Banana Caramel Twin Filled Pie McFlurry. Quite a mouthful, described as “Macca’s famous crispy pie pastry with a delicious banana caramel filling combined with caramel topping swirled into our famous soft serve.

McDonalds Spicy Crispy Chicken Clubhouse Burger Calories

McDonalds Spicy Chicken Clubhouse Burger

There are 654 calories in one serve of McDonalds Spicy Crispy Chicken Clubhouse Burger. OMG, its a big slippy, drippy burger. Slapped together in a smooth bun: chicken breast, bacon, onions, tomato, lettuce, spicy sauce and Big Mac special sauce.

McDonalds Classic Beef Wholemeal McWrap® Calories

McDonalds Classic Beef McWrap

There are 661 calories in one serve of McDonalds Classic Beef Wholemeal McWrap®. This most calorific of McDonald’s wraps should finally debunk the common myth that wraps are the low-calorie option.

All of the items on our list from this point on contain more than 700 calories per serve. 700 calories for a single foodstuff that you can comfortably hold in one hand as you sip a milkshake is TOO MUCH. If you do happen to indulge in one of these calorie behemoths, and especially if you pair them with sides and a drink, please know that you will probably be eating fully half of your required daily calories in one processed meal.

McDonalds Classic Angus Burger Calories

McDonalds Classic Angus Burger

There are 703 calories in one serve of McDonalds Classic Angus Burger. The calories in this burger come from the sheer size of its components. Pick one up. They’re heavy.

McDonalds Cheesy McChicken Burger Calories

McDonalds Cheesy McChicken Burger

There are 747 calories in one serve of McDonalds Cheesy McChicken Burger. The “cheesy range” of McDonalds products is distinguished by the insertion of a breaded cheese patty in amongst the usual stack. This cheese patty has many calories.

McDonalds Double Big Mac Calories

McDonalds Double Big Mac

There are 767 calories in one serve of McDonalds Double Big Mac. It is simply a Big Mac, made even bigger by the inclustion of two extra beef patties.

McDonalds Big Brekkie Burger Calories

McDonalds Big Brekkie Burger

There are 783 calories in one serve of McDonalds Big Brekkie Burger. Made with a hash brown, cheese, bacon, egg, beef patty, and BBQ sauce in between a sesame seed bun. If this is your breakfast choice, please be a lumberjack or marathon runner.

McDonalds Cheesy Beef Burger Calories

McDonalds Cheesy Beef Burger

There are 812 calories in one serve of McDonalds Cheesy Beef Burger. It is a big beef burger with two sauces, cheese slice and the cheesy range’s distinctive battered cheese patty. Oh, there is some lettuce in there somewhere too.

McDonalds Double Quarter Pounder Calories

McDonalds Double Quarter Pounder

There are 832 calories in one serve of McDonalds Double Quarter Pounder. Not one, but TWO quarter-pound beef patties dominate this hefty sandwich. For a long while, this was the menu item with the most calories at McDonald’s, until…

McDonalds BBQ Bacon Angus Calories

McDonalds BBQ Bacon Angus Burger

The clear “winner”: there are 850 calories in one serve of McDonalds BBQ Bacon Angus. Do you really need to know anything else about it? 850 calories.


8. 50. Calories

Well, there you have it, the long list of foods sold over the counter at McDonalds. If reading this has made you conscious of fast food calories, why not check out our post 5 quick tips to make food healthier?

How to fail at Weight Maintenance

Weight Maintenance: 5 + 1 Ways to Fail

It is the easiest thing in the world to fail at weight maintenance after having put in the hard yards to lose excess body weight. For most of us, dieting is a challenge to be overcome, a mountain to be climbed, a race to be won. But what happens after we clinch the prize and reach our target weight? In all too many cases, we take our eye off the ball and we’re soon on the back-foot again. This article is about the top 5 ways (plus 1 bonus way) to fumble at the finish line and fail to maintain a healthy weight.

So, you want to fail at weight maintenance? Here’s how:

One: Don’t Count Calories

Do Not Count Calories

After you reach your target weight, it is Happy Days! Phew, all that effort has paid off! All the food logging, calorie-counting, energy in/energy out calculations, all worth it! You look, feel, sleep, laugh, and move better. Fantastic. Celebration dinner tonight, anyone? Breakfast treat tomorrow, extra bacon and avocado. Toss the food diary out! You do not need to think about calorie counts, after all, you have a healthy weight and now you are one of the healthy people! Staying healthy is a breeze, keeping the same weight is a cinch, eating well is an effortless walk in the Calorie-free park.

Two: Always too Busy for Weight Maintenance

Too busy for weight maintenance

Never let a minute go to waste, always be doing something. Open your eyes in the morning and swipe your phone to check emails and headlines and messages and status updates. Go to work and work hard and eat whatever happens to be handy whenever you are hungry. Work late if you must and rush around in traffic for the kids or the site visit or that critical client meeting. No time to stop for lunch so just pull into the Drive-Thu and pick up an Extra Value Extra Cheese Extra Satisfying burger meal Extra Fast, or your money back. Finally, go home for some exhausted rest on a couch in front of a screen with some convenient moreish finger foods.

Three: Skip a Meal or Two

Skip a Meal

Wow, maybe I’m starting to gain some of the old weight back? These jeans seem a bit tighter. I’d better get back into calorie counting mode. But wait, I really don’t want to do that, its way too much effort and I’m not nearly as overweight as I used to be. I know, I will try this intermittent fasting thing everyone is talking about. Just skip a meal or two, that should do it. No, I don’t need a plan and there is no need to spend a few hours researching the science behind the idea, just skip breakfast and maybe lunch. True, I might be super-hungry by 3 o’clock but I’m sure that I will be strong enough to just eat a normal dinner and maybe a small snack. I won’t just make up for the missed meal with extra food later and my body’s metabolism will be fine.

Four: Forget where you put the Bathroom Scale

Do not weigh yourself

That scale was an unblinking, dispassionate tyrant for so long. When you were actively doing your weight-loss thing, the scale was the ultimate Judge. Every weigh-in, it dutifully racked up the numbers and displayed them for your fearful, then hopeful, then joyful eyes. It was along for the ride that time when you threw caution to the wind and ate big bowls of bread pudding every day over the long weekend. It stood as a silent witness to your Heroic Stretch when you ignored the sidelong glances in the work lunchroom to eat celery sticks and boiled chicken breast. That bathroom scale knows too much. It has an intimate association with who you were before your Target Weight became a reality. Lose it already. Let it gather a fine layer of dust where it lurks in wait under the vanity cabinet.

Five: Bask in the Glow of a Health Halo

Health Halo Food

You have done it! Everyone says you look great and you happen to agree with them. People ask you how you did it and you tell them all about how you made the switch to Eat Healthy, Eat Clean, and Eat Whole. No more regular doughnuts for you, now that you are a bona-fide Healthy Person you are going to eat nothing but Artisanal Organic Doughnuts. Forget about white bread ham sandwiches, you have swapped those for Chia Seed Loaf King Island Wild Boar Toasties with Smashed Avocado. Regular boring breakfast cereal is replaced by a Granola Strained Greek Yoghurt Bowl washed down with an Acai and Vanilla Bean Banana Smoothie. What’s that you say about their calorie count? I can’t hear over the crunch of my Crispy Manuka Almond Coconut Cluster Bliss Balls.

Bonus: Return to Eden

Return to Garden of Eden fail weight maintenance

Remember how good the inside of your house was before you started actively trying to lose weight? It was like the being in the Garden of Eden, a place of plenty, you could eat whatever you wanted, whenever you wanted it. You used to load up on your favourite treats when you went to the supermarket, to ensure that you had cookies in the cupboard, custard in the fridge, and chocolate in the drawer. You could walk into any room, reach out your hand, and touch a treat. Bowls of many jellybeans on the desk, mugs of frothy hot chocolate on the counter, platterfuls of dainty little sausage rolls nestled on the coffee table. Well, now that you’ve hit your mark and achieved a Healthy Weight, you can Return to the Garden!

How to Not Fail at Weight Maintenance

So, you don’t want to fail at weight maintenance? You want to maintain the healthy weight you have worked so hard to achieve? Here’s the top 5 + 1 ways to not fail at weight maintenance (hint: do the opposite of what is written above):

  1. Be aware of your daily calorie intake. A good calorie calculator will show you your maintenance calories which you should try not to exceed on a daily basis.
  2. Take time out in your day to sit back and reflect on how things are going. Don’t always be in a rush. When you are relaxed and living in the moment you are less likely to consciously overeat.
  3. Do not skip meals unless you are following a carefully considered and well-researched fasting plan. Skipping meals erratically usually leads to caloric overcompensation and detrimental hormonal fluctuations.
  4. Weigh yourself regularly to monitor your weight and receive early warning of unwanted changes.
  5. Don’t fall for the false security of health foods. The extra calories in healthy foods will be converted into fat just as easily as the extra calories in unhealthy foods.
  6. Keep your good habits even after you come off your weight-loss plan. The bad habits which led to excess weight-gain in the first place will just do it again if you follow them again.

Weight Maintenance Conclusion

Succeeding at weight maintenance ultimately comes down to having the right mindset and keeping good HABITS. The key is to think about your ideal weight not as a goal, but as a state of being instead. Sure, it is okay to gamify the target initially but thereafter it is not something to hit and miss, instead it is simply the “real” you. Maintaining the “real you” takes effort, one meal at a time.

You can read our two-part post on habits and how to change them here and here.

What causes a Hot Flash after Eating

What causes a Hot Flush after Eating?

One of our members asked us what causes a hot flush, or flash, after eating? The question came through our contact form, where we invite readers to send in any topics they’d like to see us research. So, we spent a few hours to learn the causes of hot flushes that are not menopause, here is a summary of what we found:

What is a Hot Flush?

Hypothalamus causes hot flashes

For those who have not experienced one, it can be hard to explain. Basically, it feels the way it is named: a rush of hotness that crashes through the body like a wave of boiling water. It is a sudden uncomfortable sensation of body heat, usually resulting in quick sweats and accompanied by heart palpitations and flushed skin. Hot Flashes are usually caused by hormonal changes in both women and men which affect the brain part (hypothalamus) which controls body temperature. Body temperature rises, blood vessels quickly dilate, and stress responses are stimulated.

Not Menopause, not Andropause

Hot flushes are usually associated with menopause or andropause when hormonal changes in ageing people trigger the hypothalamus to misbehave. However, the hot flashes we are writing about today are caused by neither menopause nor andropause.

Here’s an extract from the question we received:

“… my face, neck, chest and upper arms are suddenly hot and sweat pops out uncontrollably. It does not happen every time I eat but it only happens after I eat and it does not seem to be related to what I eat because sometimes its dairy meat or salad or bread. I am a bit concerned it might be hot flushes but I am still young and definitely not near menopause and besides being a bit overweight I am generally very healthy. Is there a particular food I should be concerned about?”

Now before we go any further, remember that the calcount team is not in any way shape or form medically qualified to offer health advice. We’re just sharing the results of our personal research so please consult your doctor before you take any action because of this post.

5 Triggers can Cause a Hot Flash after Eating

Unfortunately, the exact cause of a hot flush experienced after eating is unknown. The problem is that the phenomenon is hard to study because experiments and measurements would need to be made at exactly the moment of the hot flush in a controlled environment. This is difficult to do for an individual, let alone a controlled scientifically determined cohort. At this stage, the best we can do is narrow causes down to 6 triggers which have been somewhat determined:

Gustatory Sweating

Gustatory sweating, also known as Frey’s Syndrome is a distressing condition caused by nerve damage which affects people who have a malfunctioning parotid gland. The parotid gland is supposed to produce saliva when the nervous system signals that food is about to be chewed. However, for people suffering from Gustatory Sweating, the nerve signals go to sweat glands instead, so that sweat is produced rather than saliva. For some people, this sudden sweating is distressing and feels like a hot flush. Even thinking about food can trigger sudden sweats on the face, neck, and head.

The cause of Gustatory Sweating is usually nerve damage, which in turn is usually caused by diabetes mellitus, facial injuries (for example, through surgery), tumour growth, or a viral infection like shingles.

Unfortunately, nothing can be done to repair this nerve damage at this stage of medical advancement. The best that doctors can do is inject a type of Botox to stop the sweat glands from working temporarily.

Food Allergy and Intolerance

Whilst it is not yet well understood, there is evidence that food allergies and intolerances can cause hot flushes for some people.  The hypothesis is that the body releases a stress hormone (cortisol) when undergoing an allergic reaction. This creates a hormonal imbalance which, similarly to menopause and andropause, interferes with the hypothalamus to cause a hot flash. The frustrating aspect of this hot flush trigger is that it is difficult to pinpoint because it does not happen every time the allergen is eaten. Even if the sufferer knows what they are allergic to, their internal hormonal balance influences whether a hot flush will occur.

Common avoidable food ingredients which are known to set off hot flushes in some people are: caffeine, sulphites, monosodium glutamate, and alcohol.


We mentioned earlier on in this article that diabetes can cause nerve damage which leads to Gustatory Sweating, but the disease has another aspect which can trigger hot flashes. Sometimes, after eating a sugary meal, the body releases a large amount of insulin into the blood. Insulin is a hormone which works to regulate the amount of sugar (glucose) in the bloodstream. The insulin spike causes low blood sugar, which in turn pushes the stress hormone button, which leads to a hot flush. This low blood sugar condition is known as hypoglycemia and is most associated with diabetes.

As you might expect, treatments to control diabetes can alleviate hot flushes after eating.

Vasodilating Foods

Some foods contain chemicals which cause blood vessels to open wide to allow blood to flow through quickly. This opening of blood vessels is known as vasodilation and chemicals which cause vasodilation are called vasodilators. When blood rushes through widened blood vessels near the skin, flushing occurs. The vasodilators can also stimulate temperature sensory cells in the skin, causing a sensation of heat. This hot flushing sensation can then trigger stress hormones and a full-blown hot flash might occur.

Normally, vasodilating foods are a good choice because they help circulation, but if they are triggering hot flushes you might want to reduce them from your diet. Common vasodilator containing foods are chilli peppers, capsicums, alcohol, chocolate, and garlic. You can read our in-depth article on garlic here.

Hot Food and Drink

Hot Food causes Hot Flush

Unfortunately, some people are overly sensitive to food temperature. A hot mug of tea might be just what you feel like having after coming in from a cold day outdoors, but it could trigger a hot flush. In the same way that vasodilating chemicals widen blood vessels, so does heat from any source. Hot weather, a hot bath, the sauna, or a bowl of steaming noodle soup, all cause vasodilation. As we wrote in the previous paragraph, vasodilation can start a hormonal chain reaction which results in the dreaded hot flash.

This cause of hot flushes after eating is the easiest to avoid; simply let your food and drink cool to a manageable temperature before you eat.

Conclusion – What Causes a Hot Flush after Eating

There are at least 5 possible causes of a hot flush after eating, most related to how the hypothalamus controls body temperature. Whilst there is not much that can be done about Gustatory Sweating, the other causes like Food Allergies, Hypoglycemia, and Vasodilating Foods can be addressed somewhat effectively. Remember that hormonal balance is key to the proper function of the hypothalamus, so try to reduce stress and avoid foods which irritate.

Special Announcement

We are proud to announce that our blog has just made the cut to be included in Feedspot’s Top Ten Australian Nutrition Blogs and Websites!

4 Ways Garlic Benefits Men

4 Ways Garlic Benefits Men (with Infographic)

People have known about the general health benefits of garlic for thousands of years, but did you know that garlic helps men particularly, in specific ways? Read on to find out what we learned when we researched this fascinating topic.

Garlic is in the onion family and has been eaten as a condiment and medicine by humans for thousands of years. The Ancient Egyptians believed in garlic’s medicinal properties, as evidenced by the cloves they bricked up in the pyramids. Modern scientific research has supported this ancient and ongoing belief by analysing the chemistry of garlic and its effect on the human body. After decades of study, it seems that we now have a clue as to why so many people swear by it. The main reason for garlic’s health benefits are the same reason that it tastes and smells so very pungent: sulphur compounds.

Garlic’s Special Sulfurous Smell

Garlic is not the only member of the onion family to produce a strong smell, but it is by far the most potent. The distinctive smell is caused by a concentration of about 100 different sulfurous chemicals within its cells, including allicin. Sulphur compounds in rotten eggs and natural hot springs give both their unforgettable smell, just as the sulphur in garlic gives it that special smell. Besides their smell, certain sulphur compounds are well-known for having antibacterial, antiviral, and antifungal properties.

It is interesting to think about why any plant would evolve to contain high concentrations of sulphur compounds. When garlic is damaged, a natural defense mechanism acts to quickly produce a group of strong-smelling and “hot” tasting chemicals. These unpleasant (to animals and vampires) chemicals repel the invaders and allow the garlic to continue living and growing. Once released, these unstable chemicals continue to react with the environment and each other until much of their original potency is diminished. That is why freshly crushed or chewed garlic smells much stronger than unbroken bulbs or preserved, processed garlic.

In addition to scaring would-be “predators” with their strong smell, the sulphur compounds kill harmful microorganisms that might otherwise take advantage of the damage to enter exposed cells. These potent defensive chemicals are the secret behind garlic’s beneficial effects, for both men and women, but men especially.

Garlic benefits men infographic
Garlic Benefits Men Infographic

Man’s Libido is Increased with Garlic

The sulphur compounds in garlic have the effect of increasing blood flow and circulation to all body organs. A man’s body typically has a certain organ which depends on rapid and sustained blood flow to perform optimally. The optimal performance of this particular organ has a critical effect on men’s libido and well-being. The sulphur compound chemicals found in garlic, such as allicin, are found to widen blood vessels and enlarge flow volume in response to hormonal activity.

Garlic Benefits Men’s Heart Health

Multiple statistics show than men have a much higher risk of dying from cardiovascular disease than women. Therefore, it is especially important for men to do everything they can to prevent heart disease. Eating garlic is something men can do to treat almost every aspect of heart health, just read this extract from an excellent review of many different studies related to garlic’s effect on heart health:

“The wealth of scientific literature supports the proposal that garlic consumption have significant effects on lowering blood pressure, prevention of atherosclerosis, reduction of serum cholesterol and triglyceride, inhibition of platelet aggregation, and increasing fibrinolytic activity…”

Leyla Bayan et al.

Basically, the review finds that garlic has a significant positive effect on heart health by lowering blood pressure, softening arteries, reducing harmful cholesterol, and even preventing and breaking up potential blood clots!

Prostate Health is Supported with Garlic

Benign Prostatic Hyperplasia (BPH) is a common health problem for men that usually occurs with ageing. The prostate is a golf-ball sized gland which encircles the tube through which men urinate. BPH is a condition where the prostate grows bigger and bigger until it squeezes the tube, restricting the flow of urine and pressing against the bladder. According to several studies like this one, garlic has the effect of preventing and reducing BPH. Why and how? It must be something to do with those amazing sulphur compounds!

Garlic Enhances Men’s Body Odor

No, seriously, garlic really does improve the body odour of men, it has been studied! Men who eat garlic regularly are perceived to be more pleasant-smelling by women. Note: this is not the “garlic breath” effect, which is caused when sulphur compounds are processed by the liver and excreted through exhalation and sweat. Instead, it seems that the beneficial health effects of garlic cause “positive signal” chemical cues to appear in the man’s immune system, which are picked up by the olfactory sensors of potential mates. Put simply, men who eat garlic smell healthier than men who do not eat garlic, probably because they are.

Garlic is Food and Medicine

There are 124 calories in 100 grams of garlic, and since each clove usually weighs about 5 grams, the caloric value of garlic as typically eaten is insignificant. Aside from the sulphur compounds, garlic is packed with B vitamins, minerals including selenium, and antioxidants.

Garlic used in combination with ginger produces an unmistakably rich flavour which forms the backbone of many Indian and South-East Asian dishes. Garlic mayo is practically indispensable in many Middle Eastern cuisines.

Chopped parsley can be added to garlic to reduce the strength of “garlic breath”.

To get the most benefit from garlic, chew on a couple of raw cloves every day before breakfast, followed by a glass of warm water.

This probably goes without saying, but whilst garlic benefits men, it also benefits women too!