| Milk & Milk Products | ||
| Calories | Quantity | Type |
| 150 | 1 cup | Full-fat milk |
| 102 | 1 cup | Low fat milk (1%) |
| 157 | 1 cup | Cow’s milk |
| 264 | 1 cup | Goat milk |
| 123 | 28 g | Sweetened Condensed Milk “cans” |
| 635 | Half a cup | Full cream milk powder |
| 435 | Half a cup | Skim milk powder |
| 208 | 1 cup | Full-fat chocolate milk |
| 244 | 1 cup | Strawberry Milk |
| 114 | Slice, 28 gm | Cheddar cheese slices |
| 75 | 28 g | Feta cheese |
| 110 | 25 g | Finuta cheese |
| 101 | 28 g | Gouda cheese |
| 80 | 28 g | Mozzarella cheese |
| 80 | 28 g | Kraft Cheese “cups” |
| 98 | 28 g | Edam cheese |
| 104 | 28 g | Blue cheese |
| 116 | 28 g | Harafati cheese |
| 128 | 28 g | Mascarpone cheese |
| 216 | Half a cup | Ricotta cheese “whole milk” |
| 171 | Half a cup | Ricotta cheese, partly skim milk |
| 130 | 28 g | Parmesan cheese |
| 86 | 28 g | Camembert cheese |
| 99 | 100 g | Cottage cheese |
| 289 | 100 g | Akkawi cheese |
| 404 | 100 g | Kashkaval cheese |
| 363 | 100 g | Halloumi cheese |
| 52 | 1 spoon | Cream focused |
| 37 | 1 spoon | Cream Medium |
| 141 | 1 spoon | Rob “yogurt” full-fat |
| 114 | 1 spoon | Rob “yogurt” skim |
| 105 | 155 g | Brick |
| 99 | 1 cup | Clabber |
| 135 | Half a cup | Vanilla ice cream 10% fat |
| Ice Cream | ||
| 240 | 1 ball | Vanilla |
| 280 | 1 ball | Cocoa |
| 220 | 1 ball | Strawberries |
| Drinks & Juices | ||
| Calories | Quantity | Type |
| 60 | Half a cup | Apple juice |
| 72 | Half a cup | Apricot juice, canned |
| 78 | Half a cup | Grape juice, canned |
| 3 | Spoon to eat | Lemon juice canned |
| 59 | Half a cup | Fresh orange juice |
| 52 | Half a cup | Canned orange juice |
| 58 | Half a cup | Grapefruit juice, canned local |
| 47 | Half a cup | Grapefruit juice, unsweetened |
| 67 | Half a cup | Canned peach juice |
| 75 | Half a cup | Canned pear juice |
| 70 | Half a cup | Canned pineapple juice |
| 21 | Half a cup | Canned tomato juice |
| 49 | Half a cup | Canned juice Islands |
| 175 | One cup | Guava juice |
| 110 | One cup | Mango juice |
| Hot Drinks | ||||
| Calories | Quantity | Type | ||
| 5 | Teaspoon | Instant coffee without sugar | ||
| 5 | Teaspoon | Instant coffee without caffeine | ||
| 1 | One cup | Tea without sugar | ||
| 5 | One cup | American coffee | ||
| Soft Drinks | ||||
| Calories | Quantity | Type | ||
| 100 | 240 ml cup | Pepsi-Cola | ||
| 0.00 | 240 ml cup | Diet Pepsi-Cola | ||
| 90 | 240 ml cup | Seven Up | ||
| 96 | 240 ml cup | Sprite | ||
| 119 | 240 ml cup | Fanta | ||
| 97 | 240 ml cup | Coca-Cola | ||
| 1.00 | 240 ml cup | Diet Coca-Cola | ||
| 126 | 240 ml cup | Cream soda | ||
| Luncheon and Sausage Meat | ||
| Calories | Quantity | Type |
| 142 | Approx. 42 g | Beef |
| 40 | 28 g | Pastrami – turkey |
| 141 | 28 g | Pepperoni beef |
| 56 | 28 g | Salami – turkey |
| 72 | 28 g | Salami – beef |
| 47 | 28 g | Mortadella – beef |
| 57 | 28 g | Turkey |
| 88 | 28 g | Beef |
| 102 | 42 g | Turkey |
| 116 | 42 g | Chicken meat |
| Eggs | ||
| Calories | Quantity | Type |
| 17 | One, big | Egg whites, (fresh or iced) |
| 59 | One, big | Fresh egg yolk |
| 79 | One, big | Full cook boiled eggs |
| 91 | One, big | Fried eggs |
| 92 | One, big | Omelet |
| 252 | 113 g | Omelet with cheese and vegetables |
| 130 | One, big | Duck eggs |
| 267 | One, big | Goose eggs |
| 135 | One, big | Turkey eggs |
| 14 | One, big | Quail eggs |
| Nuts & Legumes | ||
| Calories | Quantity | Type |
| 380 | Half a cup, 60 g | Nuts |
| 209 | Quarter a cup | Almonds, dry |
| 160 | 28 g | Cashew, roasted, dry |
| 165 | 28 g | Cashew, roasted, oily |
| 170 | 28 g | Nuts, roasted, dry |
| 176 | 28 g | Hazelnut, roasted, oily |
| 215 | Half a cup | Lentils, whole, green |
| 210 | One cup | Lentils, cooked |
| Oils & Fats | ||
| Calories | Quantity | Type |
| 105 | 1 Tablespoon | Margarine |
| 120 | 1 Tablespoon | Olive oil |
| 120 | 1 Tablespoon | Sunflower oil |
| 114 | 1 Tablespoon | Sheep fat |
| 126 | 1 Tablespoon | Vegetable oil |
| 125 | 1 Tablespoon | Beef fat |
| 36 | 1 Tablespoon | Butter |
| 120 | 1 Tablespoon | Corn oil |
| Fresh Fruits | ||
| Calories | Quantity | Type |
| 81 | Medium, 140 g | Apples |
| 17 | Medium, 30 g | Apricot |
| 105 | Medium, 100 g | Banana |
| 37 | One, 40 g | Fig |
| 38 | Half | Grapefruit |
| 49 | 10 beads | Cherries |
| 162 | Half | Avocado |
| 53 | Half a cup | Grapes |
| 45 | One, 85 g | Guava |
| 46 | One, 76 g | Kiwi |
| 68 | Half, 85 g | Mango |
| 62 | One, 110 g | Orange |
| 117 | Medium | Papaya |
| 37 | One, 85 g | Peach |
| 98 | Medium, 170 g | Pear |
| 42 | Slice, 82 g | Pineapple |
| 36 | One, 60 g | Plum |
| 110 | Medium, 150 g | Pomegranate |
| 67 | Medium, 142 g | Nectarine |
| 26 | Piece, 100 g | Watermelon |
| 33 | Piece, 100 g | Melon |
| 23 | Half a cup | Strawberries |
| 37 | One, 85 g | Tangerine |
| 122 | One cup | Blueberry |
| 150 | 10 beads | Rutab/ripe dates |
| 49 | 100 g | Loquat |
| 52 | 100 g | Plum |
| 17 | One, 60 g | Lemon |
| 53 | Fruit size | Sweet Lemon |
| 117 | One cup | Black berry |
| 9 | 30 beads | Nabq (rhamnus) |
| 60 | Medium | Quince |
| 82 | Half a cup | Tamarind |
| Canned Fruits | ||
| Calories | Quantity | Type |
| 111 | Half a cup | Canned apricots (with sugar syrup) |
| 94 | Half a cup | Fruit salad (with sugar syrup) |
| 107 | Half a cup | Canned cherry (with thick sugar syrup) |
| 95 | Half a cup | Canned peaches (with sugar syrup) |
| 94 | Half a cup | Canned pear with (with sugar syrup) |
| 100 | Half a cup | Canned pineapple (with sugar syrup) |
| Dried Fruits | ||
| Calories | Quantity | Type |
| 26 | One | Dried dates |
| 288 | 100 g | Dried figs |
| 109 | Half a cup | Raisins |
| 113 | Half a cup | Dried plum |
| 169 | Half a cup | Dried Apricots |
| Spices | ||
| Calories | Quantity | Type |
| 7 | 1 teaspoon | Cardamom |
| 13 | 3 teaspoons | Dried hot red pepper |
| 7 | 1 teaspoon | Cinnamon |
| 6 | 1 teaspoon | Cloves |
| 6 | 1 teaspoon | Latency |
| 1 | 1 teaspoon | Ginger “powder” |
| 20 | One, medium | Ginger root |
| 9 | 1 teaspoon | Nutmeg “powder” |
| 8 | 1 teaspoon | Black pepper |
| Red Meat | ||
| Calories | Quantity | Type |
| 220 | 63 g | Lamb shoulder, cooked with fat |
| 135 | 48 g | Lamb shoulder, cooked without fat |
| 205 | 85 g | Lamb thigh, roasted with fat |
| 140 | 73 g | Lamb thigh, roasted without fat |
| 200 | 85 g | Lamb rib, grilled without fat |
| 307 | 85 g | Lamb rib, grilled with fat |
| 189 | 85 g | Beef, chest, cooked |
| 183 | 85 g | Beef shoulder, without fat |
| 245 | 85 g | Beef, minced and cooked |
| 317 | 85 g | Shawarma, only meat |
| 174 | 85 g | Beef steak without fat |
| 133 | 85 g | Tekkah |
| 226 | 85 g | Kebab |
| 281 | 85 g | Kubba, stuffed |
| 182 | 85 g | Slices without fat |
| 148 | 85 g | Cow heart, cooked |
| 122 | 85 g | Cow kidney, cooked |
| 241 | 85 g | Cow tongue, cooked |
| Vegetables | ||
| Calories | Quantity | Type |
| 31 | Medium, 60 g | Carrot |
| 35 | Half a cup | Carrot, cooked |
| 15 | Half a cup | Cauliflower, cooked |
| 12 | Half a cup | Cauliflower, uncooked |
| 7 | Half a cup | Cucumbers, chopped |
| 100 | Half a cup | Fried eggplant |
| 13 | Half a cup | Eggplant, cooked |
| 20 | Half a cup | Green beans, cooked |
| 25 | Half a cup | Green beans, canned |
| 16 | Half a cup | Cabbage, cooked |
| 8 | Half a cup | Cabbage, uncooked |
| 10 | Half a cup | Celery |
| 77 | One, medium | Corn |
| 9 | Half a cup | Mushrooms, fresh |
| 19 | Half a cup | Mushroom, canned |
| 4 | Half a cup | Lettuce |
| 54 | Half a cup | Mixed vegetables (a variety of vegetables cooked together) |
| 25 | Half a cup | Okra, cooked and chopped |
| 27 | Half a cup | Fresh onions, chopped |
| 16 | Half a cup | Green onions, chopped |
| 67 | Half a cup | Green peas, cooked |
| 12 | Half a cup | Peppers, chopped |
| 18 | One, 30 g | Hot pepper |
| 220 | 195 g | Baked potato, with the peel |
| 162 | 195 g | Baked potato, without the peel |
| 158 | 10 pieces, 42 g | Fried potato |
| 14 | Half a cup | Shalgam kale, boiled |
| 2 | Half a cup | Watercress |
| 41 | Half a cup | Squash |
| 7 | 10 grains, 40 g | Red rweid radish |
| 9 | 10 leaves, medium | Red rweid radish, leaves |
| 6 | Half a cup | Chopped spinach |
| 18 | Half a cup | Zucchini, chopped and cooked |
| 111 | Half a cup | Sweet potatoes, mashed |
| 26 | One, medium | Red tomatoes |
| 73 | One cup | Green beans |
| 46 | One cup | Beet |
| 73 | One cup | Cabbage |
| 1 | 1 Spoon, minced | Leek |
| 97 | 1 package | Coriander |
| 25 | 1 package | Fenugreek, leaves |
| 7 | 5 pieces of garlic peeled | Garlic |
| 146 | 1 cup | Grape leaves |
| 84 | Package, medium | Mint |
| 95 | 10 grains, medium | Black olives |
| 66 | 10 grains, medium | Green olives |
| 34 | 1 cup, minced | Parsley |
| 25 | Package, medium | Parsley |
| 58 | Package, medium | White rweid radishes |
| 14 | 1 Cup, chopped | Spinach |
| 31 | 1 cup, chopped | Zucchini |
| 40 | One, medium | Zucchini |
| 50 | 100 g | Basil |
| 32 | 100 g | Boil |
| 32 | 100 g | Legume |
| 82 | 100 g | Sugar-cane |
| Grains | ||
| Calories | Quantity | Type |
| 17 | 100 g | Bread, cereals |
| 70 | Quarter of a loaf | Lebanese bread |
| 79 | Quarter of a loaf | Oven bread, Iranian |
| 130 | One, 50 g | Whole wheat bread |
| 208 | One, 75 g | Manaqich (bread with thyme) |
| 209 | One, 75 g | Sammon |
| 150 | 50 g | Rusk (cake) |
| 190 | Small, 130 g | Pasta with sauce |
| 95 | Cup, 25 g | Corn flakes |
| 333 | Quarter of a loaf, 115 g | French bread |
| 178 | 4 pieces, 55 g | Plain biscuits |
| 131 | Half a cup | White rice, cooked (long grain) |
| 61 | A slice | Brown toast |
| 64 | A slice | Plain white toast |
| 99 | Half a cup | Spaghetti, cooked or pasta |
| 110 | Half a cup | Spaghetti, cooked with minced meat and tomato |
| 154 | Half a cup | Lasagna with meat sauce |
| 672 | One cup | Barley |
| 344 | One cup | Pasta |
| 471 | One cup | Cornstarch |
| 675 | One cup | Rice, uncooked |
| 354 | One cup | Rice powder |
| 99 | One cup | Vermicelli (balaleet) |
| 613 | One cup | Bulgur (groats, crushed) |
| 485 | One cup | Wheat |
| 225 | One, medium | Jabati (Indian bread) |
| Meat & Chicken | ||
| Calories | Quantity | Type |
| 167 | 85 g | Chicken leg (hip), without skin, grilled |
| 223 | 85 g | Chicken leg (hip), with skin, grilled |
| 142 | Half a breast | Chicken breast, without skin, grilled |
| 193 | Half a breast | Chicken breast, with skin, grilled |
| 161 | Half a breast | Chicken breast, without skin, fried |
| 99 | 1 wing “35.5 g” | Chicken wings, with skin, grilled |
| 290 | 6 pieces “104 g” | Chicken pieces, vacuum, fried |
| 238 | 85 g | Chicken gizzards, fried |
| 135 | 85 g | Chicken livers, cooked |
| 173 | 85 g | Duck meat, without skin, roasted |
| Kinds of Turkey Meat | ||
| 161 | 85 g | Red dark meat, without skin |
| 190 | 85 g | Red dark meat, with skin |
| 135 | 85 g | Red light meat, meat without skin |
| 169 | 85 g | Red light meat, meat with skin |
| Fish and Shellfish | ||
| Calories | Quantity | Type |
| 58 | 28 g | Sardines, canned in oil |
| 42 | 21 g | Anchovies, canned in oil |
| 104 | 85 g | Tuna, canned in water |
| 169 | 85 g | Tuna, canned in oil |
| 99 | 85 g | Smoked salmon |
| 136 | 85 g | Grilled Fish |
| 228 | 3 pieces, 85 g | Fish fried with rusk |
| 206 | 85 g | Shrimp fried with rusk |
| 84 | 85 g | Crab, canned |
| 83 | 85 g | Shrimp, cooked |
| 23 | 28 g | Oyster, uncooked |
| 46 | 28 g | Oysters, fried |
| 84 | 85 g | Oysters, fried with rusk |
| 40 | 1 tablespoon | Caviar, black or red |
| Legumes | ||
| Calories | Quantity | Type |
| 187 | One cup | Beans, boiled |
| 349 | One cup | Dry beans |
| 37 | Half a cup | Beans |
| 269 | Half a cup | Chickpeas, boiled |
| 339 | One cup | Flour |
| 192 | Half a cup | Lentil |
| 170 | 28 g | Nuts mixed with roasted and dry peanuts |
| 175 | 28 g | Mixed nuts roasted in oil |
| 170 | 28 g | Sunflower seeds, roasted and dry |
| 175 | 28 g | Sunflower seed, roasted in oil |
| 357 | Half a cup | Pistachios, dry and roasted |
| 165 | 28 g | Peanuts, dry and roasted |
| 170 | 28 g | Peanuts, roasted in oil |
| 95 | Spoon 16 g | Peanut butter |
| 44 | 28 g | Roasted chestnut |
| 100 | 28 g | Coconut |
| 59 | 28 g | Grated coconut |
| 127 | 28 g | Roasted pumpkin seeds |
| 158 | 28 g | Dried watermelon seeds |
| 102.2 | 28 g | Circuit pills |
| 174.16 | 28 g | Sesame |
| 172.7 | 28 g | Pine |