Were you constantly drawn to the beautiful desserts in shop windows of the bakery? Or, did you feel some kind of hesitation when facing a diversity of ice creams in refrigerating cabinets? Provided you discover that desserts for sale are all added with excess sugar, butter and pigments which barely have the nutrients, you won’t give it a look at all if you are afraid of weight gain.

It is suggested that the everyday intake of calories ought to be 1200 kcal for women and 1500 kcal for men if you want to keep slim. And desserts are permitted, but better less than 200 kcal. If you eat dessert of 100 kcal one day, the intake of total calories shall be reduced to 1100 kcal for women and 1400 kcal for men at that day.

The everyday intake of calories will vary depending on height, weight, age and life or work pattern, it recommended that the intake of desserts shall be less than 10 percent of the total calories. For example, she who can ingest total calories of 1200 kcal could only eat dessert of 120 kcal at most (1200 x 10%), so knowing the calories of diverse ingredients is a lesson you should take if you want to eat desserts everyday but still keep slim.


Sugar can be replaced by fresh fruits which are super rich in fiber, enzyme, vitamins and dietary minerals. When you add fruits that emit natural sweetness in desserts, they could be helpful to your body metabolism and beautify your face and satisfy your stomach.



Name Weight Calorie (kcal)
Cranberry 100g 46
Lime 2 (220g) 48
Orange 1 (170g) 60
Strawberry 10 (170g) 60
Mango 2/3 (225g) 61
Apple 1 (130g) 61
Grape 12 (130g) 61
Apricot 1 (120g) 61
Blueberry 15 (150g) 61
Pear 1 (200g) 61
Banana 1/2 (190g) 61
Cherry tomato 12 (175g) 62
Peach 1 (150g) 62
Kiwi 1 (120g) 64
Pineapple 1slice (130g) 68
Pomelo 1 (330g) 81
Papaya 1 (380g) 124

Milk & Milk Powder

Milk and milk powder can be divided into full fat, low fat and non-fat. If you want to keep a well shape, better use low fat milk instead of either full fat or non-fat milk, because full fat milk will increase your intake of calories, while non-fat milk has a taste that is barely satisfactory. Milk working as a seasoning to taste contains abundant protein, calcium and vitamin B and will increase the milky flavor in desserts, it will also help lose weight besides making your desserts mouthwatering.



Name Component Calorie (kcal)
Non-fat milk 50ml 17
Low fat milk 50ml 25
Whole milk 50ml 31
Non-fat milk powder 10g 36
Low fat milk powder 10g 42
Full fat milk powder 10g 51

Oil & Fat

Most of the people think that weight loss shall barely ingest oil and fat, but actually it is wrong. Oil & fat is one of the three huge nutrients in human body. Mood, skin and health will be severely affected by non-intake of oil & fat for a long run. Proper oil & fat will help your body function normally and generate satiety to firm your determination on weight loss.

Olive oil and grape seed oil belong to healthy oils taking on higher unsaturated fatty acid that restrains the augment of blood lipids and aging problems. Light flavor of oil would not drop in dessert flavor, so that it is usually a substitute for butter and shortening.

Unsalted butter refined from milk is a must-have ingredient for making desserts, which has a dense and smooth mouthfeel but weak in high calories. To taste occasionally would not gain weight, for calories will be consumed by doing exercises properly and eat more fruits and vegetables.

Olive oil


Name Component Calorie (kcal)
Salad oil 5ml 44
Olive oil 5ml 44
Grape seed oil 5ml 44
Unsalted butter 20g 55

Cheese & Yogurt

Choose low fat cheese, sugarless yogurt or original yogurt to make dessert as far as possible. During your weight loss period, eating more yogurts will help digestion and evacuation; low fat cheese is an extremely soft cheese containing the lowest calories.



Name Component Calorie (kcal)
Sugar-free Yogurt 50ml 37
Low fat cheese 100g 45
Low fat cheese slices 1slice (20g) 47
Low fat & sugarless yogurt 50g 79

Sugar & Sweetener

Sugar is an important ingredient in desserts and has lots of variety like caster sugar (most commonly used), powdered sugar, brown sugar and crystal sugar. Sweeteners such as honey will improve the manipulation of excellent bacteria and regulate your intestines and stomach. Honey has different flavors according to different flowers bees are gathering nectar from. While black sugar is produced by boiling cane juice and has a unique aroma.



Name Component Calorie (kcal)
Powdered sugar 1tsp (3g) 12
Caster sugar 1tsp (4g) 15
Brown sugar 1tsp (4g) 15
Crystal sugar 1tsp (5g) 19
Black sugar 1tsp (3g) 11
Honey 1tsp (7g)


Grains & Coarse Cereals

Grains & Coarse Cereals are rich in fiber and vitamin B, including flour, unpolished rice, millet and so on. They have the function to promote gastrointestinal motility and metabolism. High protein flour has the highest content of protein, by releasing extremely sticky gluten, it is certainly an indispensable element to make bread; low protein flour contains not a little carbohydrates but less protein that make it suitable to bake fine cake, pie or crackers, while all-purpose flour has a moderate toughness between both of the two flours.

Unpolished rice and millet belong to alkaline food which can provide complete nutrients and modulate acid body, as a natural weight loss food, it helps make a normal metabolism in your body.



Name Weight Calorie (kcal)
Unpolished rice 100g 177
Whole wheat flour 50g 179
High protein flour 50g 181
All-purpose flour 50g 181
Low protein flour 50g 182
Buckwheat flour 50g 184
Millet 50g 185

Cocoa Powder & Chocolate

Cocoa butter in cocoa powder and chocolate is able to stimulate our brains and relax our mood, but make sure to choose sugar-free ones in order to achieve your aim of weight loss. If you have a habit of drinking coffee everyday, less than 2 cups per day would be good to your health and will avoid calcium loss.



Name Component Calorie (kcal)
Sugar-free cocoa powder 15g 43
Dark chocolate 10g 44

Food Coagulator & Egg

Flexible and crisp in taste, gelatin and jelly powder are coagulators with super low calories. Gelatin is refined from the skin of animals and has two types—piece-like and powder-like. Gelatin needs to be soaked with cold water before using and is likely to condense only under low temperature. And jelly powder is a best mixed pectin to make jelly and sorbet.



Name Component Calorie (kcal)
Original jelly powder 1tsp (3g) 3
Gelatin 5 pcs 15
Egg 1 (60g) 75