Milk and Milk Products	Amount	Calorie
Yoghurt	100 gr	90-100
Milk	1 glass/180ml	124
Milk, skim	1 glass/180ml	35
Yoghurt, plain	100 gr	75
Yoghurt(flavoured and fruit)	100 gr	100
Yoghurt, skim	100 gr	55
White Cheese(with fat)	100 gr	260-290
Cheddar Cheese ( with Fat)	100 gr	400-425
Parmesan Cheese	100 gr	420-460
Egg,1	45g	72
Egg White	1 Piece	14
Egg Yolk	1 Piece	58

Fats	Amount	Calorie
Butter	1Table Spoon(28gr)	206
Margarine	1Table Spoon(28gr)	204
Oil	1Table Spoon(15gr)	130

Meat	Amount	Calorie
Beef(Grilled)	100 gr	278
Chicken (Grilled)	100 gr	132
Chicken Breast(Boiled)	100 gr	150
Lamb(Grilled with fat)	100 gr	282
Lamb Liver(In oil)	100 gr	232
Salami	100 gr	446
Sausage	100 gr	287-300

Sea Food	Amount	Calorie
Black Caviar	1 Table Spoon	72
Mussel	1 Piece	9
Oyster(Medium Sized)	1 Piece	6
Karides(Orta Boy)	1 Piece	144
Smoked Salmon	100 gr	171
Sword Fish	1 Piece	121
Tuna Fish	100 gr	135

Grains	Amount(gr)	Calorie
1Piece of White Bread	28	70-100
1Piece of Whole-Wheat Bread	28	55-60
1 Piece Croissant	180-200	180-200
1 Piece of Toasted Bread	10-15	25-35
Biscuits	100	450-480
Dry Lentil	100	314
Dry Barley	100	367
Dry boiled and pounded Wheat	100	371
Dry Cuscus	100	367
Dry Corn	100	342
Dry Wheat	100	364
Sesame	100	589
Dry Macaroni	100	339
Boiled Macaroni	100	85
Dry Rice	100	357
Boiled Rice	100	125

Vegetables	Amount	Calorie
Tomatoes	1 Piece	14
Articoke(Medium sized)	1 Piece	10
Eggplant(Medium Sized)	1 Piece	28
Fresh Green Beans	100 gr	90
Brocolli	100 gr	35
Brussel Sprouts	100 gr	35
Zucchini	100 gr	25
Carrots	100 gr	35
Cauliflower	100 gr	32
Celery	100 gr	18
Cucumber	1 Piece	11
Lettuce	1 Piece	15
Mushroom	100 gr	14
Onion	100 gr	35
Green Peas	100 gr	89
Fresh Green Pepper	100 gr	15
Boiled Potatoes	120 gr	100
Spinach	100 gr	26
Cabbage	100 gr	20