| Food |
Amount |
Caloric Value |
Energy (KJ) |
Carbohydrate (g) |
Fat (g) |
Protein (g) |
| Breads
|
Click
Here to Return to Top |
|
|
|
| Bread-White |
1 thick slice (38g) |
89 |
370 |
18 |
1.1 |
3.5 |
| Bread-White |
1 thin slice |
54 |
226 |
11 |
0.2 |
1.9 |
| Bread-Wholemeal |
1 thick slice (38g) |
89 |
370 |
18 |
1.1 |
3.5 |
| Bread-Wholemeal |
1 thin slice |
54 |
224 |
10.4 |
0.4 |
2.3 |
| Bread-Burgen |
1 slice (38g) |
93 |
388 |
15.6 |
1.9 |
3.1 |
| Bread-Balance |
1 slice (37g) |
79 |
329 |
14.3 |
0.7 |
3.6 |
| Soy and linseed bread |
1 slice (39g) |
110 |
457 |
18.5 |
3.6 |
5 |
| Bagel |
1 bagel |
253 |
1053 |
9.3 |
49.7 |
1.3 |
| Breakfast muffin |
1 muffin (80g) |
164 |
682 |
32.5 |
0.5 |
7.7 |
| Croissant |
1 small (57g) |
228 |
950 |
22 |
13 |
6 |
| Croissant |
1 large (96g) |
398 |
1660 |
37 |
22 |
10 |
| Currant Bun |
1 bun (80g) |
235 |
978 |
39.4 |
6 |
6.1 |
| Focaccia bread |
1/8 loaf (50g) |
127 |
530 |
21 |
2.9 |
4.5 |
| French stick |
50g |
127 |
530 |
27 |
0 |
4 |
| Fruit bread |
1 medium slice (34g) |
97 |
405 |
16.1 |
2.6 |
2.6 |
| Hot Cross bun |
1 bun (70g) |
171 |
715 |
33 |
2 |
5 |
| Pita bread |
1 large pocket (84g) |
170 |
710 |
34.9 |
0.7 |
6.6 |
| Roll |
1 roll (70g) |
151 |
631 |
30.3 |
1.2 |
5.2 |
| |
|
|
|
|
|
|
| Breakfast
Cereals |
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Here to Return to Top |
|
|
|
| All bran |
1 cup (60g) |
158 |
658 |
23.9 |
2.9 |
9.2 |
| Cornflakes |
1 cup (31g) |
107 |
445 |
24.6 |
0.3 |
2.3 |
| Creamoata |
30g serve |
115 |
480 |
21.4 |
1.4 |
3.9 |
| Hubbards flakes |
1/2 cup (45g) |
155 |
648 |
35 |
0.9 |
3.7 |
| Hubbards fruitful |
1/2 cup (45g) |
192 |
801 |
27 |
8 |
4 |
| Just Right |
1/2 cup (30g) |
104 |
434 |
22.7 |
0.5 |
2.5 |
| Nutragrain |
50g |
195 |
812 |
36 |
0.3 |
11 |
| Porridge |
1 cup (260g) - prepared with water
|
126 |
525 |
21.3 |
2.9 |
3.9 |
| Puffed wheat |
1 cup (14g) |
46 |
190 |
8.9 |
0.3 |
1.8 |
| Rice bubbles |
1 cup (14) |
48 |
201 |
10.9 |
0.2 |
0.8 |
| Rolled oats |
1/2 cup (45g) |
145 |
605 |
25.3 |
2.25 |
6 |
| Sultana Bran |
1 cup (45g) |
137 |
571 |
28.8 |
0.7 |
4.1 |
| Toasted muesli |
1 cup (55g) |
221 |
920 |
28.9 |
9.15 |
6 |
| Untoasted muesli |
1/2 cup (54g) |
169 |
706 |
30.5 |
2.5 |
7 |
| Weet-bix |
1 weetbix (15g) |
48 |
200 |
9.3 |
0.4 |
1.9 |
| |
|
|
|
|
|
|
| Pasta
& Rice |
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Here to Return to Top |
|
|
|
| Egg noodles |
1 cup boiled (169g) |
101 |
423 |
19.9 |
0.8 |
3.7 |
| Fresh Pasta |
1 cup boiled (150g) |
193 |
803 |
36.3 |
0.9 |
10.3 |
| Macaroni |
1 cup boiled (149g) |
124 |
516 |
25 |
0.7 |
4.5 |
| Noodles-Instant |
85g packet |
381 |
1590 |
49.8 |
15.4 |
8.9 |
| Noodles -Instant (99%fat-free) |
85g packet |
309 |
1290 |
66.8 |
<1 |
6.9 |
| Ravioli (meat) |
1 cup (150g) |
238 |
993 |
36 |
4.7 |
13.3 |
| Spaghetti |
1 cup boiled (148g) |
177 |
739 |
35.3 |
0.7 |
7.6 |
| Spaghetti (tinned) |
1/2 tin (220g) |
130 |
541 |
28 |
0.5 |
4.2 |
| Tabbouleh salad |
1/2 cup (85g) |
48 |
200 |
9 |
0 |
2 |
| Tofu |
1/2 cup (131g) |
107 |
446 |
1.95 |
6.3 |
10.6 |
| Tortilla |
1 tortilla (51g) |
114 |
476 |
19.8 |
2.4 |
3.4 |
| Rice (creamed) |
1/2 tin (210g) |
240 |
1000 |
40 |
5.7 |
7 |
| Rice (creamed)-fat reduced |
1/2 tin (210g) |
201 |
840 |
39 |
1 |
8 |
| White rice |
1 cup boiled (210g) |
240 |
1000 |
55 |
1 |
5 |
| |
|
|
|
|
|
|
| Dairy
Products |
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Here to Return to Top |
|
|
|
| Blue cheese |
30g |
108 |
450 |
0 |
9 |
6.5 |
| Camembert |
1/4 round (31g) |
89 |
371 |
0 |
6.7 |
7 |
| Cheddar cheese |
30g |
127 |
531 |
0.03 |
10.6 |
7.5 |
| Chocolate drink |
300ml |
222 |
925 |
30 |
7 |
10 |
| Cottage cheese |
1 Tablespoon (15g) |
14 |
60 |
0.3 |
0.5 |
2.1 |
| Cream |
1 Tablespoon (15g) |
57 |
238 |
0.4 |
6 |
0.3 |
| Cream cheese |
1 Tablespoon (15g) |
56 |
235 |
1 |
5.6 |
0.5 |
| Dairy food |
150g pottle |
84 |
352 |
16 |
0 |
4 |
| Edam cheese |
30g |
103 |
429 |
0.3 |
7.8 |
8.1 |
| Feta cheese |
30g |
75 |
312 |
0.4 |
6 |
4.7 |
| Ice-cream |
1 cup (143g) |
285 |
1190 |
31.9 |
15.2 |
5.4 |
| Lite blue milk |
1 cup (250ml) |
126 |
525 |
13 |
3.75 |
9.75 |
| MacDonalds Milkshake |
290ml |
338 |
1411 |
57 |
8 |
10 |
| Movenpick cone |
90g |
259 |
1080 |
31 |
13 |
4 |
| Mozzarella |
1 Tablespoon (7.5g) |
20 |
85 |
0 |
1.3 |
2.1 |
| Paradiso ice-cream |
81g |
119 |
495 |
16 |
5 |
3 |
| Parmesan |
1 Tablespoon (6g) |
28 |
116 |
0 |
1.9 |
2.8 |
| Ricotta cheese |
1 Tablespoon (15g) |
22 |
90 |
0.3 |
1.7 |
1.4 |
| Soft serve ice-cream |
1 cup (140g) |
141 |
589 |
27.9 |
0.5 |
5.2 |
| Sour cream |
1 Tablespoon (14g) |
32 |
132 |
0.4 |
3.1 |
0.5 |
| Trim milk |
1 cup (250ml) |
108 |
450 |
13.5 |
1.1 |
11.2 |
| Trim milk powder |
1 Tablespoon (7.6g) |
26 |
108 |
3.5 |
0.1 |
2.9 |
| Whole milk |
1 cup (250ml) |
171 |
715 |
11.4 |
10.2 |
8.5 |
| Yoghurt-fruit, reduced fat |
150g pottle |
146 |
608 |
22.2 |
2.7 |
6.7 |
| Yoghurt-natural, low fat |
150g |
73 |
306 |
7.4 |
1.2 |
6.6 |
| |
|
|
|
|
|
|
| Meat
|
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Here to Return to Top |
|
|
|
| Bacon |
1 rasher (21g) |
46 |
190 |
0 |
2 |
6 |
| Beef Patty |
1 patty (61g) |
160 |
668 |
3.8 |
10.6 |
12.4 |
| Beef Steak |
1 fillet (137g) |
245 |
1020 |
0 |
10.1 |
38.2 |
| Beef Stew |
1 cup (260) |
458 |
1910 |
2.3 |
32.5 |
38.5 |
| Chicken breast |
1 breast (107g)-grilled |
178 |
743 |
0 |
4.9 |
33.4 |
| Frankfurters |
1 (57g) |
157 |
653 |
1.5 |
14.3 |
5.4 |
| Ham |
1 slice (18g) |
26 |
110 |
0 |
1.6 |
3 |
| Lamb chop |
1 chop (55g) |
109 |
456 |
0 |
4.9 |
16.2 |
| Lamb steak |
1 steak (58g) |
101 |
422 |
0 |
4.5 |
15.1 |
| Luncheon |
1 slice (25g) |
55 |
231 |
1.5 |
4.1 |
3.1 |
| Mince |
1 cup (170g) |
254 |
1060 |
0 |
10.2 |
40.6 |
| Pork chop |
1 chop (68g) |
120 |
500 |
0 |
4.4 |
20 |
| Pork steak |
1 steak (82g) |
103 |
429 |
0 |
2.5 |
20.1 |
| Roast beef |
1 slice (42g) |
77 |
322 |
0 |
2.2 |
14.2 |
| Roast chicken |
1 cup (148g) |
338 |
1410 |
0 |
23.2 |
31.8 |
| Roast lamb |
1 slice (42g) |
68 |
284 |
0 |
2.9 |
10.3 |
| Roast pork |
1 slice (41g) |
71 |
298 |
0 |
2.9 |
11.3 |
| Salami |
1 slice (5g) |
25 |
103 |
0.1 |
2.3 |
1 |
| Sausages |
1 sausage (70g) |
181 |
755 |
3.7 |
12.7 |
12.8 |
| |
|
|
|
|
|
|
| Fish
|
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|
|
|
| Canned red salmon |
100g |
157 |
653 |
0.3 |
8.2 |
20.3 |
| Hoki baked |
1 fillet (122g) |
123 |
514 |
0.4 |
1.6 |
26.8 |
| Hoki Fried |
1 fillet (119g) |
205 |
853 |
0.2 |
10 |
28.3 |
| Sardines |
1 sardine (12g) |
26 |
110 |
0 |
1.6 |
2.8 |
| Smoked salmon |
1 cup (144g) |
193 |
804 |
0 |
6.6 |
33 |
| Snapper baked |
1 fillet (107g) |
143 |
595 |
0.4 |
3.6 |
27 |
| Tuna in oil/flavoured |
100g |
189 |
787 |
1.2 |
10.7 |
21.8 |
| Tuna in spring water |
100g |
127 |
530 |
8 |
0.3 |
21.1 |
| |
|
|
|
|
|
|
| Shellfish
|
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|
|
|
| Mussels (steamed) |
1/2 cup |
97 |
404 |
3.4 |
2.5 |
15.1 |
| Oysters |
1 oyster (15g) |
13 |
54 |
0.2 |
0.5 |
2 |
| Scallops (deep fried) |
1 scallop (24g) |
50 |
209 |
2.3 |
2.6 |
4.3 |
| Shrimp |
1 large (7g) |
7 |
28 |
0 |
0.1 |
1.5 |
| |
|
|
|
|
|
|
| Legumes
|
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|
|
|
| Baked beans |
1/2 can (220g) |
185 |
772 |
36 |
0.9 |
9.2 |
| Haricot beans |
1 cup (180g) |
163 |
680 |
27 |
1 |
12 |
| Kidney beans |
1 cup (187g) |
189 |
789 |
29.8 |
0.9 |
15.7 |
| Mexican style beans |
1 cup |
187 |
780 |
30 |
1 |
15 |
| Mixed beans |
1/2 cup |
84 |
350 |
14 |
0.4 |
6.4 |
| |
|
|
|
|
|
|
| Eggs
|
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|
|
|
| Boiled egg |
1 egg (50g) |
86 |
360 |
0 |
7 |
6 |
| Fried egg |
1 egg |
132 |
550 |
0 |
11 |
7 |
| Poached |
1 egg (50g) |
87 |
361 |
0 |
7 |
6 |
| Scrambled eggs |
1 egg with trim milk |
89 |
370 |
2 |
6 |
7 |
| |
|
|
|
|
|
|
| Fats
and Oils |
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|
|
|
| Butter |
1 tsp (5g) |
37 |
155 |
0 |
4.1 |
0 |
| Margarine |
1 tsp (5g) |
37 |
155 |
0 |
4.1 |
0 |
| Oil |
1 Tablespoon (14g) |
125 |
522 |
0 |
13.9 |
0 |
| |
|
|
|
|
|
|
| Vegetables
|
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|
|
|
| Boiled potato |
1 medium (114g) |
94 |
390 |
20.7 |
0.2 |
2.4 |
| Corn |
1 cob (128g) |
144 |
600 |
27 |
3 |
5 |
| Fries |
1 cup (100g) |
240 |
1000 |
25 |
14 |
4 |
| Green peas |
1/2 cup (82g) |
34 |
140 |
3.3 |
0.35 |
4.5 |
| Kumara |
1 kumara baked (114g) |
113 |
471 |
26.6 |
0.2 |
1.4 |
| Pumpkin |
1/2 cup (110g) |
23 |
95 |
4.4 |
0.2 |
0.85 |
| Wedges |
15 wedges |
290 |
1210 |
50 |
7 |
6 |
| Yams |
1/2 cup (72g) |
82 |
344 |
20 |
0.05 |
1.15 |
| |
|
|
|
|
|
|
| Fruit
|
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|
|
|
| Apple |
1x (130g) |
63 |
264 |
13.9 |
0.7 |
0.4 |
| Apricots |
1x (54g) |
27 |
111 |
5 |
0.2 |
0.4 |
| Avocado |
1/2 avocado (81g) |
195 |
815 |
0.55 |
20.1 |
1.4 |
| Banana |
1x (128g) |
132 |
552 |
30.8 |
0.5 |
1.4 |
| Dates |
5 dates (41g) |
120 |
500 |
53 |
0.1 |
1.4 |
| Dried apricots |
1/4 cup (35g) |
76 |
319 |
16 |
0 |
2 |
| Feijoa |
1x (30g) |
12 |
50 |
2 |
0 |
0 |
| Fresh fruit salad |
1/2 cup (120g) |
58 |
240 |
13 |
0 |
1 |
| Grapes |
10 grapes (60g) |
38 |
160 |
10 |
0 |
0.1 |
| Kiwifruit |
1x (100g) |
48 |
200 |
9 |
1 |
1 |
| Mandarin |
1x (86g) |
41 |
170 |
8 |
0 |
1 |
| Nectarine |
1x (146g) |
58 |
240 |
9 |
0.17 |
0.72 |
| Orange |
1x (128g) |
46 |
190 |
10 |
0 |
1 |
| Passion fruit |
1x (20g) |
10 |
40 |
1 |
0 |
1 |
| Peaches |
1x (138g) |
52 |
218 |
10.1 |
0.8 |
1.4 |
| Pear |
1x (148g) |
75 |
314 |
17.2 |
0.6 |
0.5 |
| Plums |
1x (49) |
31 |
130 |
6.8 |
0.3 |
0.4 |
| Prunes |
5 prunes (42g) |
80 |
332 |
18.5 |
0.15 |
1.2 |
| Raspberries |
1/2 cup (70g) |
19 |
80 |
3 |
0 |
1 |
| Rock melon |
1/2 cup (85g) |
26 |
110 |
5 |
0 |
1 |
| Stewed Rhubarb (no sugar) |
1/2 cup (133g) |
9 |
36 |
1.4 |
0.05 |
0.8 |
| Strawberries |
1/2 cup (79g) |
26 |
110 |
5 |
0 |
1 |
| Sultanas |
1/4 cup (38g) |
120 |
500 |
29 |
0.15 |
1 |
| Tinned peaches (in natural
fruit juice) |
1/4 can (104g) |
49
|
204 |
11 |
0.1 |
0.5 |
| |
|
|
|
|
|
|
| Nuts
and seeds |
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Here to Return to Top |
|
|
|
| Almonds |
10 almonds (12g) |
49 |
206 |
0.8 |
6.7 |
2.5 |
| Brazil nuts |
5 nuts (20g) |
129 |
540 |
0.7 |
13 |
2.3 |
| Cashew nuts |
1/8 cup (20g) |
120 |
500 |
4.38 |
9.8 |
3.4 |
| Peanuts |
10 nuts (18g) |
112 |
469 |
2.1 |
10 |
4.5 |
| Pumpkin seeds |
1 Tbsp (15g) |
83 |
348 |
1.7 |
6.3 |
5 |
| Sunflower seeds |
1/8 cup (18g) |
109 |
455 |
3 |
9 |
4 |
| Walnuts |
5 nuts (25g) |
169 |
705 |
1 |
16 |
5 |
| |
|
|
|
|
|
|
| Biscuits
|
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|
|
|
| Afghan |
1 biscuit (17g) |
82 |
341 |
11 |
4 |
1 |
| Anzac |
1 biscuit (15g) |
74 |
308 |
7.9 |
4.3 |
0.9 |
| Arrowroot |
1 biscuit (7g) |
37 |
154 |
19.7 |
2.8 |
1.6 |
| Chocolate chip |
1 biscuit (12g) |
52 |
218 |
8 |
2 |
0.6 |
| Chocolate coated cream eg TimTam
|
1 biscuit (19g) |
96 |
399 |
12 |
5 |
1 |
| Cookie Time |
1 biscuit (92g) |
428 |
1785 |
62 |
17 |
7 |
| Digestive |
1 biscuit (14g) |
65 |
271 |
8.8 |
2.9 |
0.9 |
| Fruit finger |
1 biscuit (12g) |
45 |
186 |
7.8 |
1.3 |
0.4 |
| Full o' fruit |
1 biscuit (13g) |
43 |
181 |
9 |
1 |
1 |
| Gingernuts |
1 biscuit (13g) |
51 |
213 |
9.8 |
1 |
0.7 |
| Malt Biscuits |
1 biscuit (8g) |
36 |
150 |
6 |
2 |
1 |
| Peanut Brownie |
1 biscuit (13g) |
62 |
257 |
8 |
3 |
1 |
| Plain cream |
1 biscuit (17g) |
80 |
332 |
11 |
3 |
1 |
| Shortbread |
1 biscuit (14g) |
70 |
291 |
8 |
4 |
1 |
| Superwine |
1 biscuit |
46 |
190 |
7 |
1.6 |
0.5 |
| Toffee pop |
1 biscuit (18g) |
81 |
336 |
11 |
3.7 |
1 |
| Yoghurt covered cookie time |
1 biscuit (91g) |
401 |
1674 |
43 |
22 |
8 |
| |
|
|
|
|
|
|
| Crackers
|
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|
|
|
| Cream crackers |
1 cracker (6g) |
24 |
100 |
3 |
1 |
1 |
| Crispbread |
1 biscuit (6g) |
23 |
94 |
4.2 |
0.4 |
0.6 |
| Crispbread minis |
1 cracker (2g) |
4 |
16.4 |
0.73 |
0.06 |
0.11 |
| Kavli |
1 cracker (5g) |
19 |
80 |
4.33 |
0 |
0.33 |
| Rice crackers |
1 cracker (1.6g) |
7 |
28 |
1.35 |
0.06 |
0.12 |
| Ryvita |
1 cracker (10g) |
35 |
144 |
7 |
0.1 |
1 |
| Salada crackers |
1 cracker (14g) |
56 |
234 |
10.1 |
1.2 |
1.4 |
| Snax |
1 cracker (4g) |
19 |
78 |
2.2 |
1 |
0.3 |
| Vita-weat |
1 cracker (6g) |
24 |
100 |
3.6 |
0.5 |
0.65 |
| Water crackers |
1 cracker (3g) |
12 |
50 |
2.5 |
0.2 |
0.3 |
| |
|
|
|
|
|
|
| Baking
|
Click
Here to Return to Top |
|
|
|
| Blueberry muffin |
1 muffin (100g) |
362 |
1510 |
45.9 |
18 |
4.6 |
| Bran muffin |
1 muffin (100g) |
257 |
1070 |
40.6 |
8.1 |
6 |
| Brownie |
60g |
272 |
1135 |
32 |
14 |
4 |
| Carrot cake (cream cheese icing)
|
100g |
384 |
1600 |
39 |
24 |
4 |
| Cheese cake |
190g |
767 |
3200 |
44 |
63 |
7 |
| Cheese scone |
80g |
284 |
1184 |
30 |
14 |
9 |
| Chocolate muffin |
1 muffin (100g) |
412 |
1720 |
53.1 |
20 |
5.3 |
| Custard square |
75g |
273 |
1140 |
39 |
12 |
3 |
| Date scone |
80g |
263 |
1096 |
41 |
8 |
7 |
| Doughnut |
1 doughnut (42g) |
165 |
690 |
18.4 |
9.1 |
2.6 |
| Fruit cake |
1 slice (50g) |
179 |
745 |
27.8 |
6.45 |
2.55 |
| Ginger crunch |
1x50g slice |
245 |
1020 |
28 |
14 |
2 |
| Plain sponge |
1/8 cake (67g) |
188 |
784 |
37 |
3 |
4 |
| Sponge with cream |
67g |
255 |
1065 |
28 |
14.5 |
3.5 |
| |
|
|
|
|
|
|
| Snack
foods |
Click
Here to Return to Top |
|
|
|
| Cheese and grain snacks |
50g |
254 |
1060 |
28 |
14 |
5 |
| Corn chips |
50g |
240 |
1000 |
31 |
12 |
3 |
| Fruity Bix muesli bar |
25g bar |
103 |
428 |
18 |
2.7 |
1.8 |
| LCMs bar |
40g bar |
187 |
780 |
28.1 |
7.3 |
2 |
| Mother Earth Muesli bar |
50g bar |
173 |
720 |
32 |
3 |
3 |
| Muffin Bake bar |
40g bar |
144 |
600 |
24.6 |
4.6 |
2.1 |
| Pita crisps |
1 large pita bread |
173 |
720 |
35 |
1 |
7 |
| Popcorn |
1 cup (11g) - commercial |
51 |
214 |
6 |
3 |
1 |
| Potato chips |
1x50g packet |
252 |
1050 |
23.8 |
16.1 |
3.2 |
| Pretzels |
40g |
146 |
610 |
31.9 |
0 |
4 |
| Rice shapes |
35g |
146 |
610 |
28.7 |
2.1 |
2.6 |
| Twins muesli bar |
38g bar |
127 |
530 |
27.9 |
1.1 |
1.9 |
| Twist muesli bar |
38g bar |
137 |
570 |
30 |
1 |
1.8 |
| Uncle Toby's fruit bar |
45g bar |
165 |
690 |
24.5 |
4.1 |
1.8 |
| Weight-watchers bar |
40g bar |
115 |
480 |
23 |
0.4 |
1.8 |
| Yoghurt coated muesli bar |
33g bar |
140 |
584 |
22 |
5 |
1 |
| |
|
|
|
|
|
|
| Sauces
|
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Here to Return to Top |
|
|
|
| Cheese Sauce |
1 tbsp (15g) |
30 |
126 |
1 |
2 |
1 |
| Chilli sauce |
1 Tbsp (17g) |
14 |
58 |
3 |
0.1 |
0.2 |
| Commercial chicken sauce |
120g serve |
120-168 |
500-700 |
9.5-11.5 |
8-13.5 |
2 |
| French dressing |
1 Tbsp (15g) |
16 |
67 |
1 |
1 |
0 |
| Guacamole |
1 Tbsp (15g) |
19 |
78 |
0.3 |
1.8 |
0.2 |
| Low fat French dressing |
1 Tbsp (15g) |
5 |
21 |
1.2 |
0 |
0 |
| Low fat gravy |
1 Tbsp (20g) |
5 |
20 |
0.4 |
0.2 |
0.2 |
| Mayonnaise |
1 Tbsp (14.7g) |
48 |
200 |
2.7 |
4.1 |
0.1 |
| Pickle |
1 tbsp (17g) |
24 |
99 |
5.8 |
0.1 |
0.1 |
| Salsa |
20g |
4 |
17 |
1 |
0 |
0 |
| Tomato sauce |
1 Tbsp (16.5g) |
17 |
71 |
4.1 |
T |
0.2 |
| Tomato-based pasta sauce |
125g serve |
60 |
250 |
10 |
1.5 |
2 |
| Vinaigrette |
1 Tbsp (16g) |
77 |
320 |
1.6 |
7.7 |
0.1 |
| |
|
|
|
|
|
|
| Spreads
|
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Here to Return to Top |
|
|
|
| Honey |
1 Tbsp (21g) |
66 |
277 |
16.7 |
T |
0.1 |
| Hummus |
1 Tbsp (20g) |
36 |
150 |
3.1 |
1 |
0.8 |
| Jam |
1 Tbsp (20g) |
54 |
225 |
13.5 |
0 |
0.1 |
| Nutella |
1 Tbsp (20g) |
106 |
440 |
11.8 |
6.1 |
1.5 |
| Peanut butter |
1 Tbsp (17g) |
102 |
427 |
1.5 |
8.4 |
5 |
| vegemite |
1 tsp (6.5g) |
11 |
45 |
1.4 |
0.1 |
1.2 |
| |
|
|
|
|
|
|
| Soups
|
Click
Here to Return to Top |
|
|
|
| Canned soup |
1 cup (261g) |
138 |
577 |
9.4 |
9.9 |
2.9 |
| Dried packet soup |
250ml |
58 |
240 |
10 |
1 |
2 |
| Gourmet soup |
1 cup (250ml) |
165 |
690 |
24 |
7 |
1.7 |
| Noodle soup |
1 x35g packet |
115 |
480 |
23 |
1 |
4 |
| Slimmers soup |
200ml |
34 |
140 |
7 |
0.3 |
0.9 |
| |
|
|
|
|
|
|
| Recipes
|
Click
Here to Return to Top |
|
|
|
| Ambrosia |
1/6 recipe (240g) |
144 |
600 |
23.5 |
0.8 |
8 |
| American hotdog |
1x (167g) |
405 |
1687 |
40 |
22 |
12 |
| Bagel- filled with salmon and cream
cheese |
1 bagel (140g) |
356 |
1484 |
45 |
14 |
13 |
| Beef and cheese enchilada |
1x (126g) |
272 |
1134 |
25 |
13 |
14 |
| Beef lasagne |
1 slice (310g) |
384 |
1603 |
23 |
24 |
10 |
| Chicken and lettuce sandwich |
1 sandwich (114g) |
290 |
1208 |
28 |
15 |
12 |
| Chicken and vegetable casserole
|
1 cup (260g) |
237 |
988 |
10 |
12 |
22 |
| Chicken curry |
1 cup (253) |
425 |
1772 |
8 |
25 |
34 |
| Cream-based meat pasta meal |
1 cup (280g) |
1155 |
4816 |
7 |
94 |
69 |
| Custard (with trim milk) |
3/4 cup |
110 |
460 |
18 |
0.7 |
7 |
| Egg and cheese flan |
195g |
617 |
2574 |
31 |
44 |
24 |
| Falafel |
2 balls (84g) |
80 |
335 |
12 |
1 |
6 |
| Filled croissant |
1x (118g) |
410 |
1711 |
26 |
26 |
18 |
| Filo quiche |
1/4 recipe |
317 |
1320 |
22 |
15 |
23 |
| Fish pie |
1 cup (220g) |
279 |
1162 |
26 |
13 |
16 |
| Fruit pie |
1 individual pie (120g) |
446 |
1860 |
65 |
19 |
5 |
| Meat Pie |
1 individual pie (174g) |
466 |
1944 |
31 |
32 |
13 |
| Moussaka |
1 cup (224g) |
436 |
1817 |
6 |
30 |
21 |
| Pancake |
1 medium |
67 |
280 |
10 |
2 |
3 |
| Red8 Pancakes |
1 medium |
58 |
240 |
3 |
0.7 |
10 |
| Stuffed marrow |
1 marrow |
384 |
1600 |
10.5 |
17 |
49 |
| Sushi |
6 pieces |
182 |
760 |
31 |
2 |
9 |
| Tomato-based meat pasta dish |
1 cup (264g) |
306 |
1278 |
8 |
22 |
20 |
| Tortellini |
1 cup (174g) |
278 |
1160 |
42 |
6 |
16 |
| Vegetarian curry |
1 cup (253g) |
379 |
1581 |
32 |
25 |
8 |
| |
|
|
|
|
|
|
| Fast
foods |
Click
Here to Return to Top |
|
|
|
| Battered Fish |
1 piece (146g) |
441 |
1840 |
21.3 |
29.6 |
22.1 |
| Big Mac |
1 burger (204g) |
549 |
2290 |
39.2 |
31.8 |
26.7 |
| Combination Chow mein |
1 cup (253g) |
376 |
1570 |
20.5 |
23.8 |
20 |
| Fillet o'Fish |
1 burger (1360 |
388 |
1620 |
33.6 |
21.1 |
16.2 |
| Fried rice |
1/2 cup (105g) |
227 |
945 |
31 |
9 |
6 |
| Fries |
1 cup (100g) |
240 |
1000 |
25 |
14 |
4 |
| Hamburger |
1 burger (172g) |
386 |
1610 |
38.5 |
17.5 |
18.4 |
| KFC |
1 piece (140g) |
441 |
1840 |
8.7 |
31.2 |
30.9 |
| KFC |
1 breast (89g) |
245 |
1020 |
5.3 |
14.5 |
22.8 |
| KFC |
1 drum (50g) |
134 |
559 |
2.7 |
8.2 |
12.3 |
| Pizza |
1 slice (64g) |
142 |
591 |
14.7 |
5.6 |
8.2 |
| Shoestring fries |
Medium serve |
336 |
1400 |
38 |
18 |
4 |
| Sweet & sour pork |
1 cup (253g) |
223 |
930 |
26 |
7 |
14 |
| |
|
|
|
|
|
|
| Sugar
& Confectionary |
Click
Here to Return to Top |
|
|
|
| Bounty bar |
50g bar |
237 |
990 |
28 |
13 |
2 |
| Crunchie Bar |
50g bar |
233 |
970 |
36 |
9 |
2 |
| Energy chocolate |
50g bar |
236 |
985 |
27 |
13 |
4 |
| Fruit gums |
5 lollies (10g) |
32 |
135 |
7.5 |
0 |
0.5 |
| Jelly beans |
10 jellybeans |
72 |
300 |
18 |
0 |
0 |
| Kitkat |
1 finger (12g) |
58 |
240 |
7 |
3 |
1 |
| licorice |
20g |
66 |
276 |
15 |
0.3 |
0.8 |
| Licorice allsorts |
10 lollies (38g) |
141 |
589 |
30 |
2 |
1 |
| M&Ms |
55g packet |
259 |
1080 |
40.1 |
10.5 |
3 |
| Marshmallows |
1 marshmallow |
12 |
50 |
3 |
0 |
0 |
| Moro Bar |
65g bar |
277 |
1157 |
44 |
10 |
3 |
| Peanut M&Ms |
55g packet |
273 |
1140 |
34 |
13.6 |
5.7 |
| Peanut slab |
52g bar |
295 |
1230 |
19 |
21 |
8 |
| Pinky bar |
45g bar |
182 |
760 |
36 |
6 |
2 |
| Plain chocolate |
1 small 50g bar |
266 |
1110 |
28.3 |
15.2 |
4.2 |
| Snickers Bar |
60g bar |
285 |
1190 |
35 |
14 |
6 |
| White sugar |
1 tsp (4g) |
16 |
66 |
4 |
0 |
0 |
| |
|
|
|
|
|
|
| Beverages
|
Click
Here to Return to Top |
|
|
|
| Beer |
333ml bottle |
122 |
509 |
7 |
T |
1 |
| Cider |
200ml |
63 |
261 |
2 |
0 |
0 |
| Diet soft drinks |
355 can |
0
|
Zero |
0 |
0 |
0.3 |
| Drink sachets |
1 cup (259g) |
98 |
409 |
23 |
0.4 |
0.1 |
| Energy drinks |
250ml |
115 |
480 |
24 |
0 |
0 |
| Jarrah hot chocolate |
1 cup |
44 |
184 |
6.8 |
1.1 |
1.7 |
| Latte |
1 cup |
79 |
330 |
7 |
3 |
5 |
| Low alcohol beer |
355ml can |
47 |
197 |
5.4 |
T |
0.3 |
| Milo |
2 tsp (5g) |
19 |
80 |
1.5 |
0.3 |
0.3 |
| Orange juice |
1 cup (262g) |
114 |
474 |
27.8 |
0.1 |
0.8 |
| Soft drink |
355 can |
158 |
657 |
39.8 |
0 |
0 |
| Spirits |
1 nip (20ml) |
42 |
177 |
T |
0 |
T |
| Tomato juice |
1 cup (257g) |
57 |
239 |
11.3 |
0.3 |
2.4 |
| Wine |
1 glass (103g) |
89 |
371 |
0.2 |
T |
0.4 |
| |
|
|
|
|
|
|
| Red 8 Premium Whey |
30g serve |
116 |
484 |
1 |
1.5 |
24.6 |
| Red 8 Protein Plus Soy |
30g serve |
|
|
|
|
|
| Red 8 Protein Plus Whey |
30g serve |
|
|
|
|
|
| Red 8 Just Whey |
20g serve |
82 |
340 |
2.4 |
1.6 |
14.2 |
| Red 8 La-Femme Soy Lite |
30g serve |
118 |
490 |
1.5 |
1.25 |
25 |
...Health
is the art of
Living...
