WEIGHING FRESH PRODUCE
The calorie counts for the fruit and vegetables in my recipes are based on the prepared weight, i.e. after any trimming, peeling and coring. You may find the following chart handy when you are calculating your calorie intake for the day, as it tells you how many calories a fruit or vegetable contains once you’ve prepared it. (You can check the calorie count of most other packaged foods by looking at the nutritional breakdown on the label.)
| Whole weight | Weight after trimming etc. | Calories | |
| FRUIT | |||
| Apple, eating (large) | 170g | 150g | 80 |
| Apple, eating (medium) | 115g | 100g | 55 |
| Apple, eating (small) | 75g | 65g | 35 |
| Banana (large) | 130g | 120g | 105 |
| Banana (medium) | 110g | 100g | 85 |
| Banana (small) | 90g | 80g | 70 |
| Blueberries (100g) | 100g | 100g | 45 |
| Bramley apple (large) | 240g | 210g | 85 |
| Raspberries (100g) | 100g | 100g | 35 |
| Strawberries (100g) | 100g | 100g | 40 |
| VEGETABLES | |||
| Aubergine (medium) | 350g | 300g | 75 |
| Avocado (medium) | 165g | 150g | 300 |
| Bean sprouts (100g) | 100g | 100g | 35 |
| Broad beans, frozen (100g) | 100g | 100g | 75 |
| Butternut squash (medium) | 700g | 620g | 255 |
| Cabbage, Chinese (100g) | 100g | 100g | 15 |
| Cabbage, red (100g) | 100g | 100g | 25 |
| Cabbage, Savoy (100g) | 100g | 100g | 35 |
| Cabbage, white (100g) | 100g | 100g | 35 |
| Carrot (large) | 160g | 150g | 65 |
| Carrot (medium) | 90g | 80g | 35 |
| Carrot (small) | 55g | 45g | 20 |
| Cauliflower (large) | 870g | 800g | 270 |
| Cauliflower (medium) | 625g | 575g | 195 |
| Cauliflower (small) | 290g | 265g | 125 |
| Celeriac (large) | 800g | 700g | 190 |
| Celeriac (medium) | 590g | 550g | 150 |
| Celeriac (small) | 440g | 400g | 110 |
| Celery stick | 30g | 30g | 5 |
| Chilli, green (medium) | 12g | 10g | 5 |
| Chilli, red (medium) | 12g | 10g | 5 |
| Corn-on-the-cob | 140g | 100g | 65 |
| Corn, baby (100g) | 100g | 100g | 30 |
| Courgette (large) | 160g | 150g | 30 |
| Courgette (medium) | 110g | 100g | 20 |
| Courgette (small) | 70g | 60g | 10 |
| Cucumber (large) | 400g | 390g | 60 |
| Cucumber (medium) | 300g | 290g | 45 |
| Cucumber (small) | 150g | 140g | 25 |
| Fennel bulb (large) | 250g | 230g | 70 |
| Fennel bulb (medium) | 230g | 215g | 60 |
| Fennel bulb (small) | 180g | 170g | 55 |
| Green beans (100g) | 100g | 100g | 30 |
| Kale (100g) | 100g | 100g | 45 |
| Kohlrabi (100g) | 100g | 100g | 30 |
| Lettuce, iceberg | 300g | 300g | 45 |
| Lettuce, little gem | 75g | 75g | 10 |
| Mangetout (100g) | 100g | 100g | 40 |
| Mushrooms, button (100g) | 100g | 100g | 15 |
| Mushrooms, chestnut (100g) | 100g | 100g | 15 |
| Mushrooms, oyster (100g) | 100g | 100g | 10 |
| Onion (large) | 240g | 220g | 90 |
| Onion (medium) | 160g | 150g | 60 |
| Onion (small) | 75g | 60g | 25 |
| Onion, red (large) | 240g | 220g | 90 |
| Onion, red (medium) | 160g | 150g | 60 |
| Onion, red (small) | 75g | 60g | 25 |
| Onions, baby (100g) | 100g | 100g | 40 |
| Pak choi | 110g | 100g | 20 |
| Peas, frozen (100g) | 100g | 100g | 95 |
| Pepper, green (large) | 170g | 150g | 40 |
| Pepper, green (medium) | 140g | 120g | 30 |
| Pepper, red (large) | 170g | 150g | 40 |
| Pepper, red (medium) | 140g | 120g | 30 |
| Pepper, yellow (large) | 170g | 150g | 40 |
| Pepper, yellow (medium) | 140g | 120g | 30 |
| Potato, baking (medium) | 250g | 250g | 210 |
| Potatoes, new (100g) | 100g | 100g | 75 |
| Radishes (100g) | 100g | 100g | 15 |
| Shallot, banana (large) | 70g | 60g | 15 |
| Shallot, banana (medium) | 50g | 35g | 10 |
| Spring onion | 12g | 10g | 5 |
| Spring onion (bunch of 6) | 75g | 60g | 25 |
| Sweet potato | 220g | 200g | 190 |
| Tenderstem broccoli (100g) | 100g | 100g | 45 |
| Tomato (large) | 150g | 150g | 15 |
| Tomato (medium) | 85g | 85g | 15 |
| Tomato (small) | 65g | 65g | 10 |
| Tomato, beef | 200g | 200g | 35 |
| Tomatoes, cherry (100g) | 100g | 100g | 25 |
| Turnips, baby (100g) | 100g | 100g | 30 |
| Watercress (100g) | 100g | 100g | 25 |
