
Know your calories
If you’re looking to adjust your calorie intake in order to lose weight, to gain weight, or even maintain your weight, adapting your calorie consumption based on your size is essential. As would be expected, someone with a below average height is going to require a much lower calorie intake than someone of above average height.

Let’s compare one serving of COMO BERE with the food you consume

VEGETABLES





Eggplant
1 eggplant (458g)
=
115 cal
Sweet Potato
1 potato (130g)
=
112 cal
Cabbage
1 cabbage (400g)
=
96 cal
Lettuce
1 head (600g)
=
90 cal
Potato Crisps
1 cup (98g)
=
78 cal


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Spinach
1 bunch (340g)
=
78 cal
Fennel
1 bulb (234g)
=
73 cal
Cucumber
1 cucumber (410g)
=
66 cal
Corn
1 cup (30g)
=
109 cal
Carrots
4 carrots(244g)
=
100 cal

FRUITS
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Kiwi
1 kiwi (183g)
=
112 cal
Banana
1 banana (125g)
=
111 cal
Grapes
1 cup (151g)
=
104 cal
Pear
1 pear (178g)
=
101 cal
Apple
1 apple (182g)
=
95 cal


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Watermelon
1 wedge (286g)
=
86 cal
Blueberries
1 cup (148g)
=
84 cal
Nectarine
1 nectarine (150g)
=
66 cal
Raspberries
1 cup (123g)
=
64 cal
Orange
1 orange (131g)
=
62 cal

FISH & SEAFOOD



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Salmon
1/3 fillet (60g)
=
122 cal
Mussel
(56.6g)
=
97 cal
Octopus
(56.6g)
=
93 cal
Lobster
1 lobster (100g)
=
89 cal
Scallops
10 scallops (100g)
=
110 cal




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Scampi
4 shrimp (100g)
=
80 cal
Clam
(56.6g)
=
84 cal
Squid
(113.6g)
=
104 cal
Tuna
1/3 fish cutlets (75g)
=
99 cal
Saddines
1 cup(45g)
=
94 cal

MEAT, POULTRY & PORK





Beef Steak
1/3 steak (45g)
=
112 cal
Chicken Breast
1/3 breast (65g)
=
112 cal
Chicken Drumstick
1 drumstick (50g)
=
92 cal
Chicken Wing
1 wing (29g)
=
77 cal
Ham
1/2 slices (73g)
=
118 cal
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Pork Steak
1/4 steak (60g)
=
117 cal
Beef Ribs
1/2 piece (45g)
=
107 cal
Sausage
3 sausage (48g)
=
111 cal
Duck Breast
1 breast (55g)
=
111 cal
Bacon
1 slices (26g)
=
106 cal

CANDY, SWEETS & CAKES





Chocolate
3 pieces (21g)
=
111 cal
Cookies
1 cookies (20g)
=
98 cal
Cotton Candy
1/2 bag (16g)
=
102 cal
Lollipop
2 lollipop (24g)
=
94 cal
Popcorn
1 cup (20g)
=
116 cal


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Pumpkin Seed
2 teaspoons (20g)
=
112 cal
Waffle
1 waffle (35g)
=
95 cal
Chocolate Cake
1/3 slice (30g)
=
117 cal
Cupcake
1 cupcake (38g)
=
115 cal
Donuts
1/2 donuts (30g)
=
121 cal