| Apple(5oz/150g) | 60 |
| Apricot (Dried or Fresh) | 10 |
| Avocado | 230 |
| Banana (4oz/115g) | 70 |
| Banana chips (per oz/28g) | 145 |
| Cherries (4oz115g) | 44 |
| Clementines/Tangerines | 25 |
| Coconut (1oz/28g) | 99 |
| Currents (1oz/28g) | 75 |
| Dates (Dried or Fresh) | 15 |
| Grapes (4oz/115g) | 68 |
| Grapefruit (half) | 40 |
| Kiwi | 35 |
| Lemon/Lime | 19/3 |
| Manderins (canned in own juice, 4oz/115g) | 40 |
| Mango | 110 |
| Melon (1 wedge) | 30 |
| Nectarine (6oz/175g) | 60 |
| Orange | 60 |
| Passion Fruit | 5 |
| Peach (6oz/175g) | 50 |
| Pear (6oz/175g) | 60 |
| Pineapple (1oz/28g) | 12 |
| Pineapple ring | 20 |
| Plum | 10 |
| Prune | 10 |
| Star Fruit (each) | 50 |
| Berries (1oz/28g) | 8 |
| Canned fruit in own juice (1oz/28g) | 10 |
Vegetables:
| Per (oz/28g) | Cals |
|---|
| Beans | 14 |
| Beans red kidney (boiled/canned) | 28 |
| Beet root | 10 |
| Broccoli (boiled) | 7 |
| Cabbage (boiled) | 5 |
| Carrots (boiled) | 7 |
| Cauliflower (boiled) | 8 |
| Celery | 2 |
| Cucumber | 3 |
| Leek (boiled) | 6 |
| Lettuce | 4 |
| Mushroom | 4 |
| Onions | 20 |
| Onion rings (in breadcrumbs or batter) | 30 |
| Onion, spring | 2 |
| Parsnip (boiled/roast) | 19/30 |
| Peas, garden (canned) | 23 |
| Peas, dried (boiled) | 31 |
| Peas, fresh/frozen | 19 |
| Peas, processed (canned) | 28 |
| Peppers (green) | 24 |
| Peppers (orange, red or yellow) | 50 |
| Potato | 21 |
| Potato, sweet | 24 |
| Sweetcorn (canned) | 35 |
| Sweetcorn (baby) | 7 |
| Tomatoes (canned/fresh) | 5 |
| Tomatoes (sundried) | 42 |
| Turnips (boiled) | 4 |
| Water chestnuts (canned) | 9 |
| Water Cress | 6 |
Meat:
| Beef | Cals per 1oz/28g | Fat per 1oz/28g |
|---|
| Brisket, lean, boiled | 63 | 3.1 |
| Fillet steak, lean grilled | 53 | 2.2 |
| Minced beef raw | 63 | 4.5 |
| Roast beef | 50 | 1.7 |
| Rump steak, lean, grilled | 50 | 1.7 |
| Sirloin, lean, roasted | 53 | 1.8 |
| Sirloin, lean, grilled, well done | 63 | 2.8 |
| Topside, lean, roasted | 57 | 1.8 |
| Breast lean roasted | 76 | 5.2 |
| Lamb |
|---|
| Belly joint lean & fat grilled | 90 | 6.6 |
| Leg lean roasted | 57 | 2.6 |
| Leg chops lean & fat grilled | 62 | 3.4 |
| Loin chops lean & fat grilled | 69 | 5 |
| Pork |
|---|
| Diced, lean casseroled | 52 | 1.8 |
| Fillet, lean & fat raw | 41 | 1.8 |
| Leg joint lean & fat roasted | 52 | 1.4 |
| Loin chop lean, grilled per chop | 221 | 7.7 |
| Pork mince, raw | 46 | 2.7 |
| Spare ribs lean & fat grilled | 37 | 2.5 |
| Pork steaks, lean, grilled | 55 | 2.1 |
| Chicken | Cals per 1oz/28g | Fat per 1oz/28g |
|---|
| Breast, casseroled | 32 | 1.5 |
| Breast, meat only grilled | 41 | 0.6 |
| Dark meat roasted | 55 | 3.1 |
| Leg, meat and skin roasted | 66 | 4.7 |
| Chicken Roasted | 50 | 2.1 |
| Chicken mince raw | 43 | 0.6 |
| |||||||||||||||
| Pasta/Rice | Cals per oz/28g (Boiled) | Cals per oz/28g (Dry weight) |
|---|
| Fresh Pasta | 29 | 80 |
| Dry Pasta | 32 | 96 |
| Spaghetti | 32 | 97 |
| Brown/white Rice | 39 | 100 |
| Basmati Indian Rice | 39 | 100 |
| Pearl Barley | 34 | 103 |
| Noodles | 27 | 109 |
| Bread | Cals per oz/28g | Fat |
|---|
| French | 77 | 0.8 |
| Garlic Bread | 100 | 5.7 |
| Rye | 63 | 0.5 |
| Soda Bread | 75 | 0.7 |
| White sliced | 67 | 0.5 |
| Wholemeal/Wheat/Brown | 61 | 0.7 |
| Rolls, buns, etc. (per piece) |
|---|
| Bagel (small/large) | 160/225 | 0.9/1.3 |
| Baguette (small/large) | 250/400 | 1.0/1.8 |
| Bread stick | 20 | 0.1 |
| Croissant Large | 295 | 17.5 |
| Hamburger Bun small/large | 155/225 | 3.4/4.3 |
| Muffin | 150 | 1.3 |
| Pitta Bread White (small/large) | 180/90 | 2.2/1.1 |
| Teacake | 150 | 2.3 |
| Wrap | 180/169 | 3.6/3.6 |
| Uncooked (per oz/28g) | Cals |
|---|
| Cod (fillet) | 22 |
| Haddock (fillet) | 21 |
| Hake (fillet) | 20 |
| Herring fillet | 56 |
| Kippers (fillet) | 75 |
| Mackrel (fillet) | 63 |
| Mackrel (smoked) | 99 |
| Trout (fillet) | 39 |
| Tuna (fresh) | 44 |
| Salmon | 52 |
| Sardines (raw) | 55 |
| Scampi (raw) | 30 |
| Scampi (in breadcrumbs) | 60 |
| Canned (per oz/28g) | Cals |
|---|
| Crab (in brine) | 22 |
| Tuna (in brine/water) | 22 |
| Tuna (in oil) | 53 |
| Oysters (each) | 7 |
| Salmon pink (in brine) | 43 |
| Salmon red (in brine) | 47 |
| Sardines (in brine) | 48 |
| Sardines (in tomato sauce) | 45 |
| Processed (per portion) | Cals |
|---|
| Cod (in batter-oven baked) | 59 |
| Cod (in parsley sauce) | 24 |
| Fish finger | 44 |
| Haddock (in batter) | 65 |
| Haddock (in crumbs) | 49 |
| per oz (28g) | Calories | Fat Grams |
|---|
| Cheddar | 8.6 | 1.5 |
| Cheddar 1/2 fat | 65 | 3.9 |
| Blue Stilton | 102 | 8.8 |
| Brie | 91 | 8.0 |
| Edam | 93 | 7.1 |
| Edam ½ fat | 71 | 3.2 |
| Cheese (spread) | 8.6 | 5.8 |
| Cream Cheese Low Fat | 47 | 3.7 |
| Cream Cheese Extra Lite | 30 | 1.2 |
| Feta | 76 | 6.2 |
| Low Fat Cottage Cheese | 20 | 0.4 |
|
