Calories in Breakfast - Zacking! Food Rules
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From Zacking! Foods:
Bread:
1 Slice: 75 Calories
The average slice of bread, like the one pictured, is about 75 calories.
Eggs:
1 Fried/Scrambled Egg: 100 Calories
1 Boiled Egg: 75 Calories
1 Egg White: 25 Calories
1 Egg White (Fried): 50 Calories
Each boiled Chicken egg is 75. Fried/scrambled or any other method: put down 100/egg.
Coffee, Tea & Milk:
Tea/Coffee without Milk & Sugar: 0 Calories
Tea/Coffee with Milk & Sugar (1 teaspoon): 50 Calories
Milk 1 Glass: 150 calories
If you have your tea & coffee without sugar, that basically 0 calories. If you’re adding some sugar & milk/cream to it, than put down 50. 1 average glass of milk is 150 calories. Reduced fat is 125.
Cheese:
1 oz. Cheese: 100 Calories
1 oz. of cheese is 1 wedge from the assorted cheese pack in the picture.
Cereal:
1 serving (1 oz.): 100 calories
100 grams (3.5 oz.): 350 calories
The entire box of cereal pictured is 14.2 oz.. So 3.5 oz. is a quarter of this box.
Porridge/Oatmeal:
175 For 1 Packet Prepared
1 cup of porridge/oeatmeal prepared with water is about 175 calories.
Pancakes/Waffles:
1 Pancake/Waffle: 75 Calories
The Syrup: 50 Calories
Each pancake or waffle (4 inches diameter) will be about 75. For the syrup add 50 calories per serving.
Jam/Jelly/Spreads:
For 1 Slice: 50 calories
Put down 50 for whatever you spread on a slice of bread. This could be a cheese spread, jelly (jams) etc. E.g. in the picture the total calories are:
75 + 75 = 150 for the bread
50 + 50 = 100 for the jelly
Fruit Juice:
1 Glass: 125 Calories
Any glass of pure fruit juice, like orange juice for example, will be about 125 calories/glass.
French Toast
French Toast - 1 Slice: 150 Calories
French Toast with butter – 1 Slice: 200 Calories