Avocado |
133 |
1.3 |
1.3 |
1/2 Average (70g) |
|
Vegetables |
Asparagus |
8.4 |
0.45 |
1.1 |
4 spears (32g), boiled |
|
Vegetable |
Aubergine |
194 |
2 |
1.3 |
1/2 Aubergine (125g), fried in oil |
|
Vegetable |
Baked Beans, Heinz |
162 |
25.9 |
9.7 |
1/2 tin (207g), heated |
|
Vegetable |
Beans, Green |
10.7 |
1.6 |
0.84 |
2 tbsp (40g), heated in unsalted water |
|
Vegetable |
Beansprouts |
14.4 |
0.48 |
0.38 |
1 tbsp (20g), stir-fried in rapeseed oil |
|
Vegetable |
Beetroot |
9.9 |
1.9 |
0.42 |
1/2 small beetroot (35g), pickled |
|
Vegetable |
Broad Beans |
33.9 |
3.6 |
3.6 |
Average serving (70g), Boiled in unsalted water |
|
Vegetable |
Brocolli |
17.1 |
1.6 |
2 |
Small serving (60g), Boiled in unsalted water |
|
Vegetable |
Brussels Sprouts |
7.7 |
0.71 |
0.61 |
1 average sprout (21g), Boiled in unsalted water |
|
Vegetable |
Cabbage |
13.6 |
1.8 |
1.2 |
2 tbsp (80g), Boiled in unsalted water |
|
Vegetable |
Carrots |
30 |
5.3 |
0.35 |
1 Medium Carrot (70g) Raw |
|
Vegetable |
Carrots |
8.9 |
1.7 |
0.15 |
1 tbsp (30g), Boiled in unsalted water |
|
Vegetable |
Cauliflower |
17.8 |
2.1 |
1.1 |
3 average florets (60g), Boiled in unsalted water |
|
Vegetable |
Celery |
2.5 |
0.26 |
0.16 |
1/2 Stick (32g), Boiled in unsalted water |
|
Vegetable |
Courgette |
7.8 |
0.8 |
0.8 |
Small portion (40g), Boiled in unsalted water |
|
Vegetable |
Cucumber |
21.3 |
1.8 |
1.6 |
1/4 average cucumber (150g) |
|
Vegetable |
Curly Kale |
15.3 |
0.65 |
1.6 |
Small portion (65g), Boiled in unsalted water |
|
Vegetable |
Gherkins |
3.6 |
0.63 |
0.22 |
1 average 3inch gherkin (25g) |
|
Vegetable |
Leeks |
17.2 |
2.1 |
0.96 |
1/2 average leek (80g), Boiled in unsalted water |
|
Vegetable |
Lentils |
61 |
9.9 |
4.7 |
5 tbsp (62g), Boiled in unsalted water |
|
Vegetable |
Lettuce, Average |
2.8 |
0.35 |
0.3 |
Small portion (25g) |
|
Vegetable |
Marrowfat Peas, Canned |
43 |
6.3 |
3.5 |
2 tbsp (50g), reheated |
|
Vegetable |
Mushrooms |
26.5 |
0.19 |
0.77 |
2 tbsp (24g), fried in olive oil |
|
Vegetable |
Mushy Peas, Canned |
48 |
7.7 |
3.5 |
2 tbsp (60g), reheated |
|
Vegetable |
Onions, red |
20.9 |
4.4 |
0.6 |
1/2 small red onion (60g) |
|
Vegetable |
Onions, white |
21.9 |
4.7 |
0.6 |
1/2 small onion (60g) |
|
Vegetable |
Parsnip |
43 |
7.9 |
1 |
Medium portion (65g), Boiled in unsalted water |
|
Vegetable |
Peas, Frozen |
35.2 |
5.3 |
2.8 |
2 tbsp (50g), Boiled in unsalted water |
|
Vegetable |
Bell Peppers, mixed |
20.7 |
3.8 |
0.8 |
1/2 pepper (80g) |
|
Vegetable |
Bell Peppers, mixed |
51 |
3.9 |
0.81 |
1/4 pepper (+oil) (84g), fried in olive oil |
|
Vegetable |
Potatoes, Mashed |
60 |
12.4 |
1.9 |
1 scoop (90g), cooked with skimmed milk |
|
Vegetable |
Potatoes, New |
26.3 |
5.7 |
0.76 |
1 medium potato (42g), Boiled in unsalted water |
|
Vegetable |
Potato, Baked |
156 |
34.2 |
4.1 |
Medium Potato (160g), baked in oven |
|
Vegetable |
Potatoes, Rosted |
91 |
13.4 |
1.8 |
Small portion (80g), roasted in sunflower oil |
|
Vegetable |
Radish |
2.4 |
0.38 |
0.14 |
1 average radish (20g) |
|
Vegetable |
Red Kidney Beans |
109 |
17.3 |
8.3 |
1/2 can, drained (120g), reheated |
|
Vegetable |
Rocket |
3.6 |
0 |
0.72 |
1 small serving (20g) |
|
Vegetable |
Runner Beans |
7.4 |
0.92 |
0.48 |
2 tbsp (40g), Boiled in unsalted water |
|
Vegetable |
Edamame Beans |
56 |
4.4 |
4.6 |
1 serving (80g), Boiled in unsalted water |
|
Vegetable |
Spinach, baby |
3.3 |
0.04 |
0.52 |
1 small serving (20g) |
|
Vegetable |
Spring Onions |
2.5 |
0.3 |
0.2 |
1 average (10g) |
|
Vegetable |
Squash |
67 |
14.6 |
1.8 |
1 cup (205g), baked |
|
Vegetable |
Swede |
9 |
1.8 |
0.24 |
3 tbsp (80g), Boiled in unsalted water |
|
Vegetable |
Sweet Potato |
203 |
46 |
2.8 |
1 Medium (174g), baked |
|
Vegetable |
Sweetcorn |
17.1 |
2.9 |
0.57 |
1 tbsp (22g), Boiled in unsalted water |
|
Vegetable |
Tofu |
303 |
2.2 |
27.3 |
1/4 block (116g), steamed |
|
Vegetable |
Tomato, standard |
19.4 |
3.9 |
0.65 |
1 Average Tomato (130g) |
|
Vegetable |
Tomato, Cherry |
3.5 |
0.54 |
0.17 |
1 Average (15g) |
|
Vegetable |
Honey |
23 |
5.6 |
0.03 |
1 tsp (7g) |
|
Sugars & Preserves |
Almonds |
35.1 |
0.43 |
1.3 |
6 average (6g) |
|
Nuts & Seeds |
Brazil Nuts |
205 |
0.87 |
4.3 |
6 average (30g) |
|
Nuts & Seeds |
Cashew Nuts |
63 |
1.8 |
1.9 |
6 Average (11g) |
|
Nuts & Seeds |
Coconut |
158 |
1.6 |
1.4 |
1 Average piece (45g) |
|
Nuts & Seeds |
Hazelnuts |
39 |
0.34 |
0.85 |
6 Average (6g) |
|
Nuts & Seeds |
Macadamia Nuts |
45 |
0.27 |
0.47 |
6 Average (6g) |
|
Nuts & Seeds |
Peanut Butter, Wholegrain, Average |
121 |
1.4 |
5 |
1 Tbsp |
|
Nuts & Seeds |
Peanuts |
141 |
2.9 |
6.4 |
Small Bag (25g) |
|
Nuts & Seeds |
Pecan |
166 |
1.3 |
2.2 |
6 Average (24g) |
|
Nuts & Seeds |
Pine Nuts |
6.9 |
0.04 |
1.4 |
10 Average (1g) |
|
Nuts & Seeds |
Pistachio Nuts |
42 |
0.54 |
1.3 |
10 Average (7g) |
|
Nuts & Seeds |
Pumpkin Seeds |
68 |
1.7 |
2.9 |
1 tbsp (12g) |
|
Nuts & Seeds |
Sesame Seeds |
66 |
0.09 |
2 |
1 tbsp (11g) |
|
Nuts & Seeds |
Sunflower Seeds |
57 |
1.7 |
2 |
1 tbsp (10g) |
|
Nuts & Seeds |
Walnuts |
165 |
0.74 |
3.5 |
6 Average (24g) |
|
Nuts & Seeds |
Olive Spread |
42 |
0.20 |
0.02 |
Average Spread on Bread (10g) |
|
Milk & Dairy |
Light Olive Spread |
28 |
0.3 |
0.4 |
Average Spread on Bread (10g) |
|
Milk & Dairy |
Milk, 1% |
87 |
10 |
7.2 |
200ml |
|
Milk & Dairy |
Milk, Skimmed |
74 |
10 |
7.2 |
200ml |
|
Milk & Dairy |
Milk, Semi-Skimmed |
100 |
9.6 |
7.2 |
200ml |
|
Milk & Dairy |
Milk, Whole |
132 |
9.4 |
7 |
200ml |
|
Milk & Dairy |
Almond Milk, unsweetened |
26 |
0 |
0.4 |
200ml |
|
Milk & Dairy |
Almond Milk, sweetened |
54 |
6.2 |
0.5 |
200ml |
|
Milk & Dairy |
Soya Milk, unsweetened |
68 |
0.6 |
6.8 |
200ml |
|
Milk & Dairy |
Soya Milk, sweetened |
84 |
5.2 |
6.8 |
200ml |
|
Milk & Dairy |
Goats Milk, Skimmed |
60 |
8.6 |
6 |
200ml |
|
Milk & Dairy |
Goats Milk, Semi Skimmed |
88 |
8.6 |
6 |
200ml |
|
Milk & Dairy |
Goats Milk, Whole |
122 |
8.6 |
5.6 |
200ml |
|
Milk & Dairy |
Oat Milk |
88 |
13.6 |
0.6 |
200ml |
|
Milk & Dairy |
Coconut Milk |
40 |
5.4 |
0.2 |
200ml |
|
Milk & Dairy |
Rice Milk |
94 |
19 |
0.2 |
200ml |
|
Milk & Dairy |
Cheese, Cheddar |
92 |
0.02 |
5.6 |
Average slice (22g) |
|
Milk & Dairy |
Cheese, Edam |
85 |
0 |
6.7 |
Average Snack (25g) |
|
Milk & Dairy |
Cheese, Feta |
75 |
0.42 |
4.7 |
5 average cubes (30g) |
|
Milk & Dairy |
Cheese, Halloumi |
174 |
0.5 |
13.4 |
1/4 average block (56g), grilled |
|
Milk & Dairy |
Cheese, Red Leicester |
89 |
0.02 |
5.5 |
Average slice (22g) |
|
Milk & Dairy |
Cheese, Parmesan |
20.8 |
0.04 |
1.8 |
1 tsp (5g), fresh |
|
Milk & Dairy |
Yoghurt, Greek style, plain |
166 |
5.7 |
7.1 |
Average pot (125g) |
|
Milk & Dairy |
Yoghurt, Greek style, 0% Fat |
72 |
4.9 |
13.2 |
Average pot (125g) |
|
Milk & Dairy |
Yoghurt, Greek style, Low Fat |
70 |
4.3 |
12.7 |
Average pot (125g) |
|
Milk & Dairy |
Yoghurt, Plain |
100 |
9.5 |
7.1 |
Average pot (125g) |
|
Milk & Dairy |
Yoghurt, Plain, low fat |
73 |
9.5 |
6 |
Average pot (125g) |
|
Milk & Dairy |
Yoghurt, Soya, Plain |
58 |
3 |
5.1 |
Average pot (125g) |
|
Milk & Dairy |
Yoghurt, Skyr |
95 |
6 |
15.9 |
1/3 Pot (150g) |
|
Milk & Dairy |
Butter, Unsalted |
74 |
0.1 |
0.1 |
Average Spread on Bread (10g) |
|
Milk & Dairy |
Chicken, Breast |
174 |
0 |
38.4 |
1 Medium Breast, Grilled (120g) |
|
Meat & Meat Products |
Chicken, Thigh |
88 |
0 |
15.3 |
1 Average, Grilled, 55g |
|
Meat & Meat Products |
Chicken, Drumstick |
104 |
0 |
14.6 |
1 Medium, Weighed with Bone, 90g |
|
Meat & Meat Products |
Chicken, Wing |
57 |
0 |
6.2 |
1 Average (25g) |
|
Meat & Meat Products |
Turkey, Breast |
155 |
0 |
35 |
1 Average Steak (100g) |
|
Meat & Meat Products |
Turkey Mince |
149 |
0 |
24.3 |
Average Portion, Stewed (85g) |
|
Meat & Meat Products |
Apple, Average |
95 |
25 |
0.5 |
Medium |
|
Fruit |
Apricot |
10.4 |
2.2 |
0.28 |
35g, Weighed with stone |
|
Fruit |
Banana, Average |
105 |
27 |
1.3 |
Medium |
|
Fruit |
Blackberries |
7.7 |
1.5 |
0.27 |
6 Blackberries (30g) |
|
Fruit |
Blackcurrants |
1.2 |
0.26 |
0.04 |
10 Blackcurrants (4g) |
|
Fruit |
Blueberries |
16 |
4 |
0.2 |
20 Average |
|
Fruit |
Cherries |
12.5 |
2.9 |
0.21 |
5 Average (30g), weighed with stone |
|
Fruit |
Dates |
20 |
4.8 |
0.23 |
1 date, flesh & skin (7g) |
|
Fruit |
Grapefruit |
24.7 |
5.4 |
0.64 |
1/2 average (80g) |
|
Fruit |
Grapes, Green |
32.7 |
7.6 |
0.35 |
10 average (50g) |
|
Fruit |
Grapes, Red |
14.3 |
3.4 |
0.12 |
10 average (20g) |
|
Fruit |
Kiwi Fruit |
32.7 |
6.8 |
0.75 |
1 Medium (74g), Weighed with skin |
|
Fruit |
Mango |
23.6 |
5.4 |
0.28 |
Average Slice (40g) |
|
Fruit |
Melon, Canteloupe |
26.1 |
5.5 |
0.78 |
Average Slice (130g) |
|
Fruit |
Melon, Gailia |
32.4 |
7.2 |
0.65 |
Average Slice (130g) |
|
Fruit |
Melon, Yellow |
38.6 |
8.7 |
0.65 |
Average Slice (130g) |
|
Fruit |
Melon, Watermelon |
81 |
17.3 |
1.3 |
Average Slice (250g) |
|
Fruit |
Nectarines |
48 |
10.2 |
1.6 |
Average Medium (132g), weighed with stone |
|
Fruit |
Olives, Green |
5.1 |
0 |
0.04 |
5 small (5g), in brine |
|
Fruit |
Oranges |
59 |
12.8 |
1.3 |
1 Medium (160g), flesh only |
|
Fruit |
Passion Fruit |
11 |
1.7 |
0.78 |
1 Average (30g) |
|
Fruit |
Papaya |
30.2 |
7 |
0.4 |
Average Serving (80g) |
|
Fruit |
Peaches |
41 |
8.7 |
1.2 |
Medium (132g), weighed with stone |
|
Fruit |
Pear, Average |
102 |
27 |
0.6 |
Medium |
|
Fruit |
Pineapple |
34.4 |
7.9 |
0.32 |
Average Serving (80g) |
|
Fruit |
Plum |
30 |
8 |
0.5 |
Medium |
|
Fruit |
Pomegranate |
42 |
9.2 |
1.1 |
Medium Fruit (120g), weighed with skin |
|
Fruit |
Prunes |
11.9 |
2.7 |
0.2 |
1 Average (8g), semi dried |
|
Fruit |
Raisins |
52 |
12.5 |
0.38 |
1 tbsp (18g) |
|
Fruit |
Raspberries |
20 |
4.6 |
0.4 |
20 Average |
|
Fruit |
Rhubarb |
3.7 |
0.36 |
0.46 |
1 Average Stalk (51g), stewed |
|
Fruit |
Satsuma |
47 |
12 |
0.7 |
Medium |
|
Fruit |
Strawberries |
4.1 |
0.79 |
0.08 |
1 Medium (13g) |
|
Fruit |
Sultanas |
42 |
9.5 |
0.67 |
1 tbsp (18g) |
|
Fruit |
Salmon Fillet |
205 |
0 |
22.9 |
1 Medium Fillet (100g) |
|
Fish & Fish Products |
Cod Fillet |
100 |
0 |
23.9 |
1 Medium Fillet (100g) |
|
Fish & Fish Products |
Haddock Fillet |
98 |
0 |
23.9 |
1 Medium Fillet (100g) |
|
Fish & Fish Products |
Lemon Sole Fillet |
155 |
0 |
36.6 |
1 Medium Fillet (170g) |
|
Fish & Fish Products |
Sea Bass Fillet |
169 |
0 |
25.5 |
1 Medium Fillet (110g) |
|
Fish & Fish Products |
Herring |
217 |
0 |
24.1 |
1 Medium Fillet, Grilled (120g) |
|
Fish & Fish Products |
Anchovies, Canned in oil, drained |
95 |
0 |
12.6 |
1 Small Tin (50g) |
|
Fish & Fish Products |
Mackerel |
226 |
0 |
16.2 |
1 Medium Fillet, Grilled (80g) |
|
Fish & Fish Products |
Pollock Fillet |
148 |
0 |
33.8 |
1 Medium Fillet, Baked (120g) |
|
Fish & Fish Products |
Sardines, Canned in Sunflower Oil |
92 |
0 |
9.8 |
1/2 Tin (42g) |
|
Fish & Fish Products |
Trout, Rainbow |
195 |
0 |
30.9 |
1 Average Fillet, Baked (130g) |
|
Fish & Fish Products |
Tuna, Canned in brine |
141 |
0 |
32.4 |
1 Tin (180g) Drained (130g) |
|
Fish & Fish Products |
Tuna, Canned in Sunflower oil |
207 |
0 |
33 |
1 Tin (180g) Drained (130g) |
|
Fish & Fish Products |
Tuna, Canned in Spring Water |
129 |
0 |
30.6 |
1 Tin (180g) Drained (130g) |
|
Fish & Fish Products |
Tuna Steak |
164 |
0 |
38.8 |
1 Medium Steak, Baked (120g) |
|
Fish & Fish Products |
Prawns, cooked |
56 |
0 |
12.3 |
Small Portion - 10 Prawns (80g) |
|
Fish & Fish Products |
Muscles, cooked |
73 |
2.5 |
12.4 |
5 Mussels in Shell (70g) |
|
Fish & Fish Products |
Eggs, Chicken, Boiled |
71 |
0 |
7.1 |
Average Egg (50g) |
|
Eggs & Egg Products |
Eggs, Chicken, Fried |
102 |
0 |
6.3 |
Average Egg (50g), fried in sunflower oil |
|
Eggs & Egg Products |
Eggs, Chicken, Poached |
74 |
0 |
6.7 |
Average Egg (50g) |
|
Eggs & Egg Products |
Eggs, Chicken, Scrambled |
76 |
0 |
7.3 |
Average Egg (50g), no milk |
|
Eggs & Egg Products |
Couscous, plain |
139 |
27.3 |
5.8 |
Average Portion (80g) |
|
Cereals & Cereal Products |
Polenta |
89 |
19.4 |
2 |
100g Hydrated and Grilled |
|
Cereals & Cereal Products |
Quinoa |
104 |
17.4 |
4.7 |
Small Portion (100g) |
|
Cereals & Cereal Products |
Rice, Brown |
103 |
21.3 |
2.9 |
Small Portion (80g) |
|
Cereals & Cereal Products |
Rice, White, Basmati |
95 |
21.3 |
2 |
Small Portion (80g) |
|
Cereals & Cereal Products |
Rice, White, Long Grain |
102 |
22.6 |
2.2 |
Small Portion (80g) |
|
Cereals & Cereal Products |
Macaroni |
82 |
17 |
2.8 |
Small Portion (50g) |
|
Cereals & Cereal Products |
Pasta, White, Dried |
86 |
17.9 |
2.9 |
Small Portion (50g) |
|
Cereals & Cereal Products |
Spaghetti, White, Dried |
69 |
14.4 |
2.2 |
Small Portion (50g) |
|
Cereals & Cereal Products |
Pasta, Wholewheat |
65 |
12.5 |
2.6 |
Small Portion (50g) |
|
Cereals & Cereal Products |
Porridge Oats, Rolled |
37 |
6.4 |
1.1 |
1 tbsp. (10g) |
|
Cereals & Cereal Products |
Cornflakes |
113 |
25 |
2.1 |
1 Portion (30g) |
|
Cereal & Cereal Products |
Weetabix |
130 |
26.5 |
4.2 |
1 Portion (2 biscuits - 40g) |
|
Cereal & Cereal Products |
Rice Krispies |
116 |
26 |
2.1 |
1 Portion (30g) |
|
Cereal & Cereal Products |
Shredded Wheat |
162 |
30.1 |
5;4 |
1 Portion (2 Biscuits - 45g) |
|
Cereal & Cereal Products |
Bran Flakes |
108 |
20 |
3.6 |
1 Portion (30g) |
|
Cereal & Cereal Products |
Wholemeal Bread |
79 |
14.2 |
3.5 |
Average Medium Slice (37g) |
|
Bread & Bread Products |
White Bread |
86 |
16.4 |
3.2 |
Average Medium Slice (37g) |
|
Bread & Bread Products |
Wholemeal Bread Roll |
144 |
25.3 |
6.2 |
Average Medium Bap (60g) |
|
Bread & Bread Products |
White Bread Roll |
149 |
28.2 |
5.6 |
Average Medium Bap (60g) |
|
Bread & Bread Products |
Tortilla Wrap, Wholemeal |
179 |
27 |
5.2 |
Average Medium Wrap (60g) |
|
Bread & Bread Products |
Tortilla Wrap, White |
166 |
29.8 |
4.9 |
Average Medium Wrap (60g) |
|
Bread & Bread Products |
Bagel, Plain |
241 |
48 |
9 |
Average Medium (90g) |
|
Bread & Bread Products |
Bread, Ciabatta |
251 |
48 |
9.3 |
Average Roll (100g) |
|
Bread & Bread Products |
Bread, Baguette |
282 |
56 |
9.9 |
Average Demi Baguette (110g) |
|
Bread & Bread Products |
Bread, Pitta, Wholemeal |
173 |
35.4 |
6.2 |
Average Oval (67g) |
|
Bread & Bread Products |
Bread, Naan, Garlic & Coriander, Retail |
359 |
67 |
9.8 |
1 Average (130g) |
|
Bread & Bread Products |
Croissant |
277 |
29.8 |
6.2 |
1 Average (65g) |
|
Bread & Bread Products |
Crumpet |
79 |
16.2 |
2.7 |
1 Average, Toasted (59g) |
|
Bread & Bread Products |
Muffin, English Style, White |
149 |
27.5 |
6.8 |
1 Average (68g) |
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