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Professor Trim’s ULTIMATE FOOD ENERGY GUIDE
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Professor Trim’s ULTIMATE FOOD ENERGY GUIDE by DR DAVID CAMERON-SMITH AND DR GARRY EGGER
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First published in 2003 Copyright © David Cameron-Smith and Garry Egger 2003 All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without prior permission in writing from the publisher. The Australian Copyright Act 1968 (the Act) allows a maximum of one chapter or 10% of this book, whichever is the greater, to be photocopied by any educational institution for its educational purposes provided that the educational institution (or body that administers it) has given a remuneration notice to Copyright Agency Limited (CAL) under the Act.
National Library of Australia Cataloguing-in-Publication entry: Cameron-Smith, David. Professor Trim’s ultimate food energy guide. ISBN 1 74114 019 6 1. Food — Composition — Tables. I. Egger, Garry. II. Title. 613.2 Typeset in 9.5/12.5pt Garamond Text by Midland Typesetters, Maryborough, Victoria Printed by Griffin Press, South Australia 10 9 8 7 6 5 4 3 2 1
ULTIMATE FOOD ENERGY GUIDE
Allen & Unwin 83 Alexander Street Crows Nest NSW 2065 Australia Phone: (61 2) 8425 0100 Fax: (61 2) 9906 2218 Email:
[email protected] Web: www.allenandunwin.com
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INTRODUCTION
ULTIMATE FOOD ENERGY GUIDE
About Professor Trim’s Professor Trim’s is the umbrella name given to a group of medically supervised weight-loss programs that evolved from the GutBusters’ ‘Waist Loss’ Program for men. GutBusters started life at the BHP steelworks in Newcastle, New South Wales, in 1990. Professor Trim’s extends GutBusters to include weight-loss programs for men and women as well as families, pregnant and post-natal women and diabetes and heart disease sufferers. The Ultimate Food Energy Guide is a component of all these programs. We decided to develop the Ultimate Food Energy Guide in order to cover every angle of food and weight control. During the 1970s and 1980s, it was believed that only calories mattered and therefore that everything centred on the calorific value of foods. In the late 1980s and 1990s, current wisdom began to view dietary fat as the main culprit in obesity. This was not only because 1g of fat has more than twice the energy (kilocalorie or kilojoule) value of 1g of protein or carbohydrate, but also because fat: v
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(a) is converted into fat on the body with much less energy loss than is the case with either carbohydrate or protein (3% compared with 25%). (b) is easily passively overconsumed. It’s very easy, for example, to consume a high-fat meal and still feel hungry for more, whereas the same energy value in carbohydrate or protein would usually leave one feeling amply ‘full’.
(d) can be almost ‘addictive’ in the way it leads to cravings. It appears we have a ‘fat tooth’ rather than a ‘sweet tooth’, and this has evolutionary significance. It would, after all, be more helpful for survival to secure fatty foods because the higher energy value would mean greater energy storage for times of famine. Dietary fibre became a focus of interest at about the same time. Fibre represented the opposite side of the equation; if fat is decreased, fibre should be increased so that total energy intake drops
ULTIMATE FOOD ENERGY GUIDE
(c) is non-satiating (or immediately filling) in contrast with satisfying satiety (or a feeling of fullness 1 to 2 hours after eating). This means it is easy to overeat a high-fat diet.
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even further, thus aiding weight loss. For this reason several good fat and fibre counters, such as that by Rosemary Stanton and Alan Borushek, have been on the market for some time. However, fat and fibre did not by themselves seem to be the answer to the world’s obesity problems. For example, although there has been a (apparent) decrease in fat intake in the US, obesity levels have continued to rise. Food manufacturers in the meantime have taken advantage of our increased awareness of dietary fat by reducing this in foods. But in order to keep their foods tasty—so they’ll sell—they have boosted sugar levels, which, if high enough, can cancel out the decrease in energy from fat. Energy density (ED) has become an issue in foods, where ED is the amount of food energy (kilocalories or kilojoules) per gram of food. Cut-off figures for ED have yet to be formally decided, but on the basis of existing research it seems clear that there are three different levels of ED. These are the levels we have used in the Ultimate Food Energy Guide: Low ED Medium ED High ED
= <1.8 kcals (7.5 kJ)/g = >1.8 kcals (7.5 kJ) and <2.8 kcals (12 kJ)/g = >2.8 kcals (12 kJ)/g vii
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Fluids and drinks are classified separately. For fluids the ED values are: = <0.24 kcals (1 kJ)/ml = >0.24 kcals (1 kJ)/ml and <0.36 kcals (1.5 kJ)/ml = >0.36 kcals (1.5 kJ)/ml
Exception was made for low-fat (1–2% fat) milk which, as a good source of calcium, is classified as A (see page x). Foods with a low ED are those that may be consumed readily. Those with a medium ED should be eaten moderately, and those with a high ED eaten only infrequently, if at all, if losing or maintaining body weight is a goal. How to use the Ultimate Food Energy Guide
Professor Trim’s Ultimate Food Energy Guide concentrates on fat in food as the first issue to be addressed. In most cases, a reduction of fat in the diet is all that is required for weight loss. Fat should be kept below 40g a day and foods that are more than 10% fat are best avoided, or eaten
ULTIMATE FOOD ENERGY GUIDE
Low ED Medium ED High ED
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sparingly. Some types of fats (for example, monounsaturated and polyunsaturated) might have health benefits and should not be avoided totally. These are labelled with an ‘M’ in the guide. However, for weight loss, cutting back on all fats should be the number one priority. Check the FAT column in your guide for the food you are interested in. Figures are expressed in grams per 100 and show percentage fat. To calculate the total amount of fat, multiply the grams per 100 by the number of grams of food eaten (for example, two 25g stewed loin lamb chops would be 50g, the fat content of which is 28.3/100g, which would amount to 14.15g of fat). Fibre is the second priority and a fibre intake of more than 30g a day is recommended. Again, total fibre needs to be calculated using the approximate amount of food eaten and the fibre per 100g column. Once fat and fibre levels have been corrected, the energy density of foods should be checked to see if this could be making weight loss difficult. Continuing to eat foods with a high energy density could contribute to less reduction in total energy than might be needed and lower ED foods will have to be substituted. The last column in the guide shows a ‘green’, ‘amber’ or ‘red’ light, where:
ix
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= low fat and low energy density (eat or drink frequently) AMBER (A) = low fat and medium energy density (eat or drink moderately) RED (R and R1) = high fat OR high energy density (eat or drink sparingly, if at all)
Joining Professor Trim’s Medically Super vised Weight-Loss Programs
Becoming Gut Less for men and Becoming Slimmer for women are part of Professor Trim’s (PT) medically supervised weight-loss programs. These are carried out on a shared-care basis with accredited general practitioners around Australia. The programs can be ordered independently by dialling the toll-free number below, but are available at a 20% discount through participating GPs, who have access to qualified PT weight coaches for personal training and advice, very low energy diet programs and specialist obesity surgeons.
ULTIMATE FOOD ENERGY GUIDE
GREEN (G)
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ULTIMATE FOOD ENERGY GUIDE
Accredited GPs are listed by geographical area on the Professor Trim website at www.professortrim.com The full PT programs include not only regular assistance from your doctor, but ongoing help through a packaged program, the Internet and a toll-free help-line for one year. Ongoing maintenance is also available. Your at-home package includes: 6 30-minute CDs with advice and instruction 6 accompanying workbooks a PT tape measure an Omron PT pedometer access to the PT Internet site with ongoing newsletters, updates and services and real-time feedback on your progress • access to the PT Helpline • the unique PT ‘stressometer’.
• • • • •
xi
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How you would work through a Professor Trim’s program with your doctor is outlined below. You’ll notice the variety of options available to your doctor and your PT advisers if weight loss proves difficult. To find out more about the full PT Medically Supervised Weight-Loss programs, visit the website at www.professortrim.com or join directly by phoning 1800 100 550.
Dr David Cameron-Smith is a Senior Lecturer in the School of Health Science, Deakin University, Victoria. He is a leading expert on diet, metabolism and genes. Professor Garry Egger is Director of the Centre for Health Promotion and Research in Sydney and Adjunct Professor of Health Sciences at Deakin University. He has been involved in health promotion for over 27 years and is the bestselling author of more than 25 books.
ULTIMATE FOOD ENERGY GUIDE
About the authors
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ULTIMATE FOOD ENERGY GUIDE
Short Name
ENERGY
ENERGY
kJ/100g
k=cals/100g g/100
FAT
FIBRE
ED
g/100
kJ/g
4 brans, low processed
1578
378
12.4
21.4
15.8
R
Abalone, raw
410
98
1
0
4.1
G
Alfalfa sprout, raw
91
22
0.3
2.2
0.9
G
Almond meal
2526
604
55.2
8.8
25.3
R
M
Almond paste
1718
411
18.1
4.8
17.2
R
M
Almond, choc-coated
2225
532
32.9
2.4
22.3
R
M
Almond, dry-roasted
2502
599
54.4
9
25.0
R
M
Almond, dry-roasted, unsalted
2553
611
55.5
9.2
25.5
R
M
Almond, raw
2526
604
55.2
8.8
25.3
R
M
Almond, roasted
2684
642
60.5
8.2
26.8
R
M
Almond, sugar-coated
2200
526
36.5
5.9
22.0
R
M
Almond, yoghurt-coated
2062
493
31
1.8
20.6
R
M
Anchovy, canned in brine, drained
611
146
4.8
0
6.1
G
Anchovy, canned in oil, drained
762
182
8.9
0
7.6
A
Apple sponge, homemade
697
167
6.2
1.8
7.0
G
Apple, baked, not stuffed, sweetened
280
67
0.1
2.2
2.8
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
1
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ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
2
Apple, baked, not stuffed, unsweetened
217
52
0.2
3.1
2.2
G
Apple, baked, stuffed with dried fruit
453
108
2.4
2.1
4.5
G
Apple, battered, fried
969
232
14.1
2.3
9.7
R
Apple, canned, pie fruit
198
47
0.1
1.5
2.0
G
Apple, dried, raw
1101
263
0.5
9.1
11.0
A
Apple, dried, stewed, sugar-sweetened
366
88
0.1
1.9
3.7
G
Apple, green, raw, peeled
190
45
0.1
1.7
1.9
G
Apple, green, raw, unpeeled
199
48
0.1
1.9
2.0
G
Apple, red, raw, peeled
217
52
0.1
1.8
2.2
G
Apple, red, raw, unpeeled
228
55
0.1
2
2.3
G
Apple, stewed, from raw, artificially sweetened
141
34
0.1
1.2
1.4
G
Apple, stewed, from raw, sugar-sweetened
346
83
0.1
1.1
3.5
G
Apple, stewed, from raw, unsweetened
141
34
0.1
1.2
1.4
G
Apple, toffee-/sugar-coated
518
124
0.1
1.5
5.2
G
Apricot, canned in extra light juice
192
46
0
1.9
1.9
G
Apricot, canned in light syrup
233
56
0
1.8
2.3
G
Apricot, canned in light syrup, drained
227
54
0
1.9
2.3
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
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ULTIMATE FOOD ENERGY GUIDE
2
Apricot, canned in natural juice
192
46
0
1.9
1.9
G
Apricot, canned in natural juice, drained
187
45
0
2
1.9
G
Apricot, canned in water
111
27
0
1.5
1.1
G
Apricot, canned, pie fruit
201
48
0.1
2
2.0
G
Apricot, dried, raw
892
213
0.2
9.1
8.9
A
Apricot, dried, stewed, artificially sweetened
198
47
0
2
2.0
G
Apricot, dried, stewed, sugar-sweetened
335
80
0
2
3.4
G
Apricot, dried, stewed, unsweetened
198
47
0
2
2.0
G
Apricot, glace
1069
256
0
0.8
10.7
A
Apricot, raw
175
42
0.2
2.1
1.8
G
Apricot, stewed, from raw, artificially sweetened
128
31
0.1
1.6
1.3
G
Apricot, stewed, from raw, sugar-sweetened
352
84
0.1
1.2
3.5
G
Apricot, stewed, from raw, unsweetened
128
31
0.1
1.6
1.3
G
Artichoke heart, canned in brine, drained
88
21
0.3
2.8
0.9
G
Artichoke, globe, cooked, fat added
169
40
2.2
0.9
1.7
G
Artichoke, globe, cooked, fat not added
96
23
0.2
0.9
1.0
G
Artichoke, Jerusalem, cooked, fat added
364
87
2.9
3.2
3.6
G
Artichoke, Jerusalem, cooked, fat not added
270
65
0.1
3.3
2.7
G
Artificial sweetener, aspartame & acesulfame-K, tablet
0
0
0
0
0.0
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
3
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ENERGY
ENERGY
kJ/100g
Artificial sweetener, aspartame, liquid Artificial sweetener, aspartame, spoon for spoon Artificial sweetener, aspartame, tablet
FAT
4
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
0
0
0
0
0.0
0
0
0
0
0.0
G
0
0
0
0
0.0
G
G
Artificial sweetener, cyclamate & saccharin, tablet
0
0
0
0
0.0
G
Artificial sweetener, saccharin, liquid
0
0
0
0
0.0
G
Artificial sweetener, saccharin, spoon for spoon
0
0
0
0
0.0
G
Artificial sweetener, saccharin, tablet
0
0
0
0
0.0
G
Artificial sweetener, sucralose, spoon for spoon
0
0
0
0
0.0
G
Artificial sweetener, sucralose, tablet
0
0
0
0
0.0
G
Asparagus, canned, drained
101
24
0.1
3.9
1.0
G
Asparagus, canned, reduced salt, drained
101
24
0.1
3.9
1.0
G
Asparagus, cooked, fat added
160
38
2
1.5
1.6
G
Asparagus, cooked, fat not added
91
22
0.1
1.5
0.9
G
Avocado, raw
891
213
22.6
1.5
8.9
R
Bacon fat
2846
681
71.4
0
28.5
R
Bacon-flavoured chips
2051
491
26.2
4.9
20.5
R
Bacon, breakfast, fried
638
153
5.8
0
6.4
G
M
ULTIMATE FOOD ENERGY GUIDE
Short Name
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ULTIMATE FOOD ENERGY GUIDE
4
Bacon, breakfast, grilled
583
139
4.5
0
5.8
G
Bacon, breakfast, raw
397
95
3.4
0
4.0
G
Bacon, middle, fried, fat trimmed
1035
248
13.6
0
10.4
R
Bacon, middle, fried, lean & fat
1554
372
30.4
0
15.5
R
Bacon, middle, grilled, fat trimmed
1100
263
14.6
0
11.0
R
Bacon, middle, grilled, lean & fat
1343
321
22.4
0
13.4
R
Bagel
1109
265
1.4
3.1
11.1
A
Bagel, toasted
1232
295
1.6
3.4
12.3
A
Bagel, wholemeal
1060
254
1.3
5
10.6
A
Bagel, wholemeal, toasted
1178
282
1.5
5.6
11.8
A
Baked beans, canned in barbecue or Mexican-style sauce
315
75
0.5
4.6
3.2
G
Baked beans, canned in ham sauce
394
94
0.6
4.3
3.9
G
Baked beans, canned in tomato sauce
323
77
0.5
4.8
3.2
G
Baked beans, canned in tomato sauce, salt reduced
323
77
0.5
4.8
3.2
G
Baking powder
673
161
0
0
6.7
G
Baking soda
0
0
0
0
0.0
G
Bamboo shoot, cooked or canned, fat added
144
34
2.6
1.9
1.4
G
Bamboo shoot, cooked or canned, fat not added
49
12
0
2
0.5
G
Bamboo shoot, raw
125
30
0.3
2.3
1.3
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
5
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ENERGY
ENERGY
kJ/100g
Banana chip Banana, common, baked Banana, common, battered, fried
FAT
6
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
2138
511
31.4
4.8
21.4
730
175
4.1
2.7
7.3
G
1205
288
16.8
2.4
12.1
R
R
Banana, common, crumbed, fried
1273
305
13.7
3.1
12.7
R
Banana, common, raw
376
90
0.1
2.2
3.8
G
Banana, common, ripe, fried
545
130
3.8
2.5
5.5
G
Banana, cooked, fat not added
449
107
0.1
2.8
4.5
G
Banana, dried
1246
298
0.3
7.3
12.5
R1
Banana, sugar, raw
476
114
0.1
3.7
4.8
G
Bar, caramel nougat, milk choc-coated
1743
417
17.2
1.6
17.4
R
Bar, caramel nougat, with nut, milk choc-coated
2009
481
25.6
6.8
20.1
R
Bar, caramel wafer or biscuit, choc-coated
2200
526
28.5
2.8
22.0
R
Bar, caramel wafer, w. nut & fruit/crisp, choc-coated
2039
488
27.4
7
20.4
R
Bar, cherry & coconut or fruit, choc-coated
1780
426
22.2
4.7
17.8
R
Bar, coconut cream-centred, milk choc-coated
1809
433
22.4
7.4
18.1
R
Bar, fruit-based, carob-coated
1679
402
21.3
14.6
16.8
R
Bar, fruit-based, with biscuit coating
1489
356
4.5
10
14.9
R1
ULTIMATE FOOD ENERGY GUIDE
Short Name
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ULTIMATE FOOD ENERGY GUIDE
6
Bar, fruit-based, with yoghurt
1469
351
15.8
16.6
14.7
R
Bar, fruit-filled, with cereal coating
1995
477
22.7
5.9
20.0
R
Bar, fudge & caramel, w. rice crisp, milk choc-coated
2174
520
29.4
1.8
21.7
R
Bar, ‘health food’ type, nut-based
1762
422
19.6
7.7
17.6
R
Bar, honeycomb, milk choc-coated
1772
424
16.2
0.3
17.7
R
Bar, malt extract, milk choc-coated
2156
516
27.4
0.8
21.6
R
Bar, nut-based, carob-coated
1879
450
23.6
6.4
18.8
R
Bar, peanut & honey
1860
445
19
2.4
18.6
R
Bar, peppermint crackle, milk choc-coated
1772
424
16.2
0.3
17.7
R
Bar, sesame seed-based
1823
436
20.7
3.2
18.2
R
Bar, wafer, marshmallow-filled, milk choc-coated
2002
479
24.6
2.7
20.0
R
Bar, yoghurt-based, w. nut or rice crisp, choc-coated
1967
471
23.3
0.4
19.7
R
Barley and malt extract, bite-sized piece
1320
316
2.9
0
13.2
R1
Barley bran, unprocessed
1347
322
4.1
18.4
13.5
R1
Barley, pearl, cooked, fat added
590
141
4.6
3.3
5.9
G
Barley, pearl, cooked, fat not added
473
113
0.9
3.5
4.7
G
Barley, quick-cooked, fat added
587
140
4.5
3.3
5.9
G
Barley, quick-cooked, fat not added
473
113
0.9
3.5
4.7
G
Barramundi, baked or grilled, fat added
646
155
5.8
0
6.5
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
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ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
8
Barramundi, baked or grilled, fat not added
520
124
1.5
0
5.2
G
Barramundi, battered, fried
900
215
8.5
0.8
9.0
A
Barramundi, crumbed, fried, commercial
752
180
7
0.3
7.5
A
Barramundi, crumbed, fried, homemade
1020
244
9.8
1
10.2
A
Barramundi, floured, fried
794
190
9
0.2
7.9
A
Barramundi, steamed or poached
483
116
1.4
0
4.8
G
Basbousa (semolina dessert dish)
576
138
5.1
0.3
5.8
G
Basil, raw
117
28
0.6
4.2
1.2
G
Bean curd (tofu), cooked, fat added
353
84
5.5
0.3
3.5
G
Bean curd (tofu), cooked, fat not added
306
73
4.2
0.3
3.1
G
Bean curd (tofu), raw
489
117
6.8
1.8
4.9
G
Bean paste, sweetened
602
144
3.7
6.7
6.0
G
Bean salad, yellow &/or green bean, with 319
76
3.1
3.7
3.2
G
Bean sprout, cooked, fat added
mixed vegetables
206
49
2.8
2.9
2.1
G
Bean sprout, cooked, fat not added
108
26
0.1
3
1.1
G
Bean sprout, raw
108
26
0.1
3
1.1
G
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Short Name
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ULTIMATE FOOD ENERGY GUIDE
8
Bean, borlotti, dry, cooked, fat added
652
156
2.5
3.5
6.5
G
Bean, borlotti, dry, cooked, fat not added
593
142
0.6
3.6
5.9
G
Bean, broad, cooked, from raw, fat added
350
84
2.6
4.1
3.5
G
Bean, broad, cooked, from raw, fat not added
278
67
0.5
4.2
2.8
G
Bean, broad, dry, cooked, fat not added
371
89
0.7
5.6
3.7
G
Bean, butter, canned, fat added
192
46
2.8
1.9
1.9
G
Bean, butter, canned, fat not added
100
24
0.2
2
1.0
G
Bean, butter, cooked, from raw, fat not added
109
26
0.2
3.1
1.1
G
Bean, cannellini, dry, cooked, fat not added
425
102
0.4
7
4.3
G
Bean, green, cooked, from canned, fat not added
131
31
0.2
3.7
1.3
G
Bean, green, cooked, from frozen, fat added
204
49
3.1
2.8
2.0
G
Bean, green, cooked, from frozen, fat not added
101
24
0.2
2.9
1.0
G
Bean, green, cooked, from raw, fat added
184
44
2.8
2.7
1.8
G
Bean, green, cooked, from raw, fat not added
91
22
0.2
2.8
0.9
G
Bean, green, pickled
830
199
0.1
0.8
8.3
A
Bean, green, raw
109
26
0.2
2.7
1.1
G
Bean, haricot, dry, cooked, fat added
521
125
2.8
8.6
5.2
G
Bean, haricot, dry, cooked, fat not added
455
109
0.7
8.8
4.6
G
Bean, kidney, seed only, cooked, from raw, fat added
662
158
2.6
10.5
6.6
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
9
Prof Trim - Ultimate 24/8/06 15:45 Page 10
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
10
Bean, kidney, seed only, cooked, from raw, fat not added
596
143
0.4
10.8
6.0
G
Bean, lima, canned, drained
286
68
0.2
4.6
2.9
G
Bean, lima, dry, cooked, fat not added
335
80
0.3
5.3
3.4
G
Bean, mixed, canned in brine, drained
405
97
0.4
6.2
4.1
G
Bean, mung, dry, cooked, fat added
437
105
2.1
7.4
4.4
G
Bean, mung, dry, cooked, fat not added
380
91
0.4
7.6
3.8
G
Bean, red kidney, canned, drained
433
104
0.6
6.5
4.3
G
Bean, red kidney, dry, cooked, fat added
430
103
2.5
7
4.3
G
Bean, red kidney, dry, cooked, fat not added
364
87
0.5
7.2
3.6
G
Bean, snake, cooked, fat added
217
52
2.9
3.7
2.2
G
Bean, snake, cooked, fat not added
125
30
0.3
3.8
1.3
G
Bean, soy, canned, drained
418
100
5.5
4.8
4.2
G
Bean, soy, dry, cooked, fat not added
594
142
7.7
7.2
5.9
G
Beans, refried, canned
384
92
1.1
5.3
3.8
G
Beef curry, Aus. style in curry sauce from basic ingdts
512
122
5.2
0.7
5.1
G
Beef curry, dry, Indian or Asian style from basic ingdts
726
174
13.1
0.9
7.3
R
Beef curry, from basic ingdts
561
134
8.4
1.4
5.6
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 11
0
Beef curry, Indian style, in curry simmer sauce
868
208
12.5
2
8.7
Beef curry, not Indian style, in curry simmer sauce
763
183
9.9
1.2
7.6
R A
Beef curry, w. rice, Aus. style, from basic ingdts
601
144
4.9
0.8
6.0
G
Beef curry, with potato & vegetables, canned
624
149
8
0.4
6.2
G
999
239
19.3
1.6
10.0
R
401
96
0.2
0
4.0
G
Beef curry, Indian/Asian style in curry sauce from basic ingdts Beef extract Beef meatball curry, not Indian style, in curry simmer sauce
ULTIMATE FOOD ENERGY GUIDE
764
183
10.3
1.3
7.6
R
Beef meatball stew in gravy from basic ingdts
571
137
7.3
0.5
5.7
G
Beef meatball stew in sweet sour sauce from basic ingdts
652
156
6.4
0.9
6.5
G
Beef meatball stew in tomato-based sauce from basic ingdts 600
144
7.4
1.2
6.0
G
Beef meatball stew in tomato-based simmer pasta sauce
664
159
8.1
1.1
6.6
G
Beef meatball stew w. rice, tomato sauce, from basic ingdts
578
138
5.9
0.8
5.8
G
Beef meatloaf, with cereal & onion
820
196
12
1
8.2
R
Beef meatloaf, with vegetables
849
203
11.5
1.5
8.5
R
Beef mince curry with rice, Aus. style, from basic ingdts
631
151
5.9
0.8
6.3
G
543
130
6.3
0.7
5.4
G
Beef mince curry, Aus. style, in curry sauce from basic ingdts
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
11
Prof Trim - Ultimate 24/8/06 15:45 Page 12
Short Name
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
12
Beef mince curry, not Indian style, in curry simmer sauce
809
194
11.5
1.2
8.1
R
Beef mince in tomato sauce, comm. meat pasta sauce
434
104
3.8
1.1
4.3
G
Beef mince stew in tomato-based simmer pasta sauce
686
164
8.9
1
6.9
G
Beef mince stew in tomato-based sauce from basic ingdts
619
148
7.7
1.1
6.2
G G
689
165
9.5
1.5
6.9
Beef mince stew in tomato-based sauce, from dry sauce mix 606
type)
145
6.4
0.4
6.1
G
Beef mince stew or casserole in gravy from basic ingdts
577
138
7.8
0.3
5.8
G
Beef mince stew or casserole in sweet sour simmer sauce
767
183
8.9
0.4
7.7
A
994
238
18.2
0.4
9.9
R
593
142
6.2
0.9
5.9
G
594
142
6.6
1.3
5.9
G
538
129
5.6
1
5.4
G
599
143
5
0.6
6.0
G
Beef mince stew, w. pasta, cream-based sauce, from basic ingdts Beef mince stew, w. pasta, w. tomato pasta simmer sauce Beef mince stew, w. pasta, w. tomato-based simmer sauce (not pasta) Beef mince, w. pasta in tomato-based sauce from basic ingdts Beef mince, w. rice in sweet sour sauce from basic ingdts
ULTIMATE FOOD ENERGY GUIDE
Beef mince stew in tomato-based simmer sauce (not pasta
Prof Trim - Ultimate 24/8/06 15:45 Page 13
2
Beef mince, with pasta & veg in tomato-based sauce, 443
106
4.3
2.6
4.4
G
Beef mince, with pasta in gravy from basic ingdts
canned
519
124
5.6
0.5
5.2
G
Beef mince, with rice in gravy from basic ingdts
524
125
5.6
0.3
5.2
G
Beef mince, with rice in tomato-based sauce from basic ingdts
ULTIMATE FOOD ENERGY GUIDE
543
130
5.5
0.8
5.4
G
Beef patty (meat only), cooked, premium mince
807
193
9.3
0
8.1
A
Beef patty (meat only), cooked, regular mince
918
220
12.5
0
9.2
R
Beef patty (w./w. o. onion), crumbed, fried, premium mince 1144
274
15.8
1
11.4
R
Beef patty (w./w. o. onion), crumbed, fried, regular mince
1179
282
17.3
1
11.8
R
Beef patty, scotch egg
1034
247
14.5
1.6
10.3
R
Beef patty, with onion, cooked, premium mince
633
151
7.1
0.3
6.3
G
Beef patty, with onion, cooked, regular mince
682
163
9.1
0.3
6.8
G
Beef patty, with rice & onion, premium mince
634
152
5.7
0.4
6.3
G
Beef patty, with rice & onion, regular mince
673
161
7.4
0.4
6.7
G
Beef patty, with rice & vegetables, cooked, premium mince
585
140
4.8
0.6
5.9
G
Beef patty, with vegetables, cooked, premium mince
564
135
5.6
0.7
5.6
G
Beef patty, with vegetables, cooked, regular mince
603
144
7.2
0.7
6.0
G
Beef roast with potato & vegetables (frozen meal)
405
97
4.1
1.2
4.1
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
13
Prof Trim - Ultimate 24/8/06 15:45 Page 14
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
14
Beef roll, stuffed with bread and herb seasoning
644
154
6.4
0.8
6.4
G
Beef sausage curry, from basic ingdts
855
205
16
2.1
8.6
R
Beef sausage stew in gravy, from basic ingdts
1041
249
22.1
2
10.4
R
Beef spread or paste
862
206
13.9
0.1
8.6
R
Beef steak & kidney stew in gravy from basic ingdts
521
125
6.2
0.3
5.2
G
Beef steak & kidney stew in gravy, canned
723
173
11.5
1.5
7.2
R
Beef stew in cream sauce from basic ingdts
1203
288
24.3
0.2
12.0
R
Beef stew in cream sauce, from dry casserole base mix
511
122
3.7
0.6
5.1
G
Beef stew in cream-based simmer sauce
798
191
12.6
1.1
8.0
R
Beef stew in gravy from basic ingdts
555
133
7.1
0.3
5.6
G
Beef stew in gravy, canned
707
169
9.9
0
7.1
G
Beef stew in pepper sauce from basic ingdts
812
194
14.2
0.1
8.1
R
Beef stew in sweet sour sauce from basic ingdts
649
155
6
0.7
6.5
G
Beef stew in sweet sour simmer sauce
722
173
7.3
0.4
7.2
G
Beef stew in tomato-based sauce from basic ingdts
560
134
6.4
1.1
5.6
G
Beef stew in tomato-based simmer pasta sauce
641
153
7.3
1
6.4
G
Beef stew in tomato-flav. simmer (not pasta type) sauce
644
154
8
1.5
6.4
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 15
4
Beef stew in tomato-flavoured sauce
621
149
8.2
1.1
6.2
G
Beef stew or stir fry in sweet sour sauce
677
162
9.4
2.3
6.8
G
Beef stew, w. rice in tomato-based sauce from basic ingdts
514
123
4.6
0.8
5.1
G
Beef stew, w. rice, w. sweet sour simmer sauce
621
149
5
0.4
6.2
G
Beef stew, with beans in tomato chili sauce
492
118
4
1.3
4.9
G
Beef stew, with pasta & vegetables in gravy, canned
659
158
8
0.4
6.6
G
Beef stew, with pasta in gravy from basic ingdts
491
117
4.6
0.5
4.9
G G
Beef stew, with pasta in tomato-based sauce from basic ingdts
ULTIMATE FOOD ENERGY GUIDE
510
122
4.6
1
5.1
Beef stew, w. rice & veg. in tomato-based sauce, canned
398
95
3.4
2.8
4.0
G
Beef stew, w. rice in gravy from basic ingdts
495
118
4.6
0.3
5.0
G
Beef stew, with vegetables in gravy, canned
729
174
11.9
1.6
7.3
R
Beef stir-fry
739
177
8.2
0.9
7.4
G
Beef stir-fry in Asian-style sauce from basic ingdts
798
191
8.1
0.4
8.0
A
Beef stir-fry in Asian-style simmer sauce
722
173
8.6
0.6
7.2
G
Beef stir-fry in black bean sauce
462
111
7.2
1.7
4.6
G
Beef stir-fry in black bean sauce from basic ingdts
718
172
8.4
0.5
7.2
G
Beef stir-fry in black bean simmer sauce
748
179
9.2
0.4
7.5
A
Beef stir-fry in satay sauce
701
168
10.7
3.4
7.0
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
15
Prof Trim - Ultimate 24/8/06 15:45 Page 16
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
16
Beef stir-fry in satay sauce from basic ingdts
1093
261
19.3
1.8
10.9
R
Beef stir-fry in satay simmer sauce
911
218
12.3
0.9
9.1
R
Beef stir-fry in sweet sour sauce from basic ingdts
652
156
6.1
0.7
6.5
G
Beef stir-fry in sweet sour simmer sauce
770
184
8.6
0.3
7.7
A
Beef stir-fry w. noodles in Asian-style sauce, basic ingdts
785
188
8.6
1.2
7.9
A
Beef stir-fry, w. rice, black bean sauce, basic ingdts
724
173
6.8
0.5
7.2
G
Beef stir-fry, w. rice, black bean simmer sauce
739
177
7.2
0.5
7.4
G
Beef stir-fry, with veg. in sauce, with noodles (frozen meal)
618
148
7.8
2.4
6.2
G
Beef stir-fry, with veg. in sauce, with rice (frozen meal)
494
118
3.7
1.1
4.9
G
Beef taco filling: fried beef, beans, taco sauce mix
590
141
5.3
2.6
5.9
G
Beef Wellington
1266
303
18.6
0.9
12.7
R
Beef with mashed potato & vegetables (frozen meal)
421
101
4.4
1.2
4.2
G
Beef with potato & vegetables (diet frozen meal)
363
87
3.2
1.4
3.6
G
Beef, blade, rnd, t/side, s/side, baked/roasted, 680
163
5.4
0
6.8
G
Beef, blade, rnd, t/side, s/side, baked/roasted
fat trimmed
732
175
7.1
0
7.3
G
Beef, brisket, corned, cooked, fat trimmed
880
211
10.5
0
8.8
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 17
ULTIMATE FOOD ENERGY GUIDE
6
Beef, corned, canned
803
192
11.2
0
8.0
R
Beef, mince, loose, fried, premium mince
838
200
10.3
0
8.4
R
Beef, mince, loose, fried, regular mince
951
228
13.6
0
9.5
R
Beef, mince, loose, simmered, premium mince
781
187
8.4
0
7.8
A
Beef, mince, loose, simmered, regular mince
896
214
11.8
0
9.0
R
Beef, rib, ribeye, sirloin, baked/roasted, fat trimmed
899
215
9.9
0
9.0
A
Beef, rib, ribeye, sirloin, baked/roasted
1110
266
16.7
0
11.1
R
Beef, roast, deli-sliced
606
145
4.5
0
6.1
G
Beef, silverside, corned, delicatessen, fat trimmed
528
126
6.1
0
5.3
G
Beef, silverside, corned, delicatessen
625
150
9
0
6.3
G
Beef, silverside, corned, home-cooked, fat trimmed
635
152
5.7
0
6.4
G
Beef, silverside, corned, home-cooked
877
210
13.4
0
8.8
R
Beef, smoked
606
145
4.5
0
6.1
G
Beef, steak, blade, rnd, t/side, s/side, fried, 756
181
7.7
0
7.6
A
Beef, steak, blade, rnd, t/side, s/side, fried
fat trimmed
798
191
9
0
8.0
A
Beef, steak, blade, rnd, t/side, s/side, grilled/bbqed
740
177
7.1
0
7.4
G
697
167
5.8
0
7.0
G
Beef, steak, blade, rnd, t/side, s/side, grilled/bbqed, fat trimmed
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
17
Prof Trim - Ultimate 24/8/06 15:45 Page 18
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
18
Beef, steak, blade, rnd, t/side, s/side, raw, fat trimmed
507
121
4
0
5.1
G
Beef, steak, blade, rnd, t/side, s/side, raw
563
135
5.7
0
5.6
G
Beef, steak, fillet, fried, fat trimmed
796
190
9.5
0
8.0
A
Beef, steak, fillet, fried
796
190
9.5
0
8.0
A
Beef, steak, fillet, grilled or bbqed, fat trimmed
738
177
7.6
0
7.4
G
Beef, steak, fillet, grilled or bbqed
738
177
7.6
0
7.4
G
Beef, steak, rib, ribeye, sirloin, fried, fat trimmed
884
211
10.8
0
8.8
R
Beef, steak, rib, ribeye, sirloin, fried
1060
254
16.5
0
10.6
R A
Beef, steak, rib, ribeye, sirloin, grilled/bbqed, fat 834
200
9.2
0
8.3
Beef, steak, rib, ribeye, sirloin, grilled/bbqed
trimmed
1029
246
15.5
0
10.3
R
Beef, steak, rump, fried, fat trimmed
823
197
9.4
0
8.2
A
Beef, steak, rump, fried, lean & fat
881
211
11.3
0
8.8
R
Beef, steak, rump, grilled or bbqed, fat trimmed
765
183
7.6
0
7.7
A
Beef, steak, rump, grilled or bbqed, lean & fat
848
203
10.2
0
8.5
R
Beef, steak, stewing cuts, stewed/braised, fat trimmed
870
208
7.8
0
8.7
A
Beef, steak, stewing cuts, stewed/braised, lean & fat
939
225
10.2
0
9.4
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 19
8
Beef, w. pasta, potato & veg. in tomato-based sauce, canned
ULTIMATE FOOD ENERGY GUIDE
638
153
7.6
0.5
6.4
G
Beer, ale
151
36
0
0
1.5
A
Beer, bitter or draught
146
35
0
0
1.5
A
Beer, carbohydrate-modified
123
29
0
0
1.2
A
Beer, lager
154
37
0
0
1.5
A
Beer, light, home-brewed
109
26
0
0.1
1.1
A
Beer, low alcohol (< 1.15% ALC/VOL)
42
10
0
0
0.4
G
Beer, reduced alcohol (1.15–3.5% ALC/VOL)
104
25
0
0
1.0
A
Beer, regular alcohol, home-brewed
154
37
0
0.1
1.5
A
Beer, stout
225
54
0
0
2.3
R
Beetroot, canned, drained
189
45
0.1
2.5
1.9
G
Beetroot, cooked, fat added
263
63
2.1
2.4
2.6
G
Beetroot, cooked, fat not added
193
46
0.1
2.5
1.9
G
Beetroot, raw
198
47
0.1
3.1
2.0
G
Biscuit, Anzac, commercial
1959
469
24.1
3.6
19.6
R
Biscuit, Anzac, homemade
1921
460
24
3.6
19.2
R
Biscuit, carob-coated, fibre-increased, commercial
2110
505
29.8
5
21.1
R
Biscuit, choc. & nut cookie, from mix, w. added fat & egg
2100
502
27.8
2.4
21.0
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
19
Prof Trim - Ultimate 24/8/06 15:45 Page 20
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
20
Biscuit, choc. chip & nut, commercial
2069
495
27.4
2.4
20.7
R
Biscuit, choc. chip cookie, from mix, fat added
1744
417
15.7
2.2
17.4
R
Biscuit, choc. chip, choc-dipped, one side, commercial
2117
506
25.2
1.5
21.2
R
Biscuit, choc. chip, commercial
2095
501
24
1.9
21.0
R
Biscuit, choc. chip, homemade
1863
446
21.2
1.8
18.6
R
Biscuit, choc. chip, wholemeal, commercial
2102
503
24
2.8
21.0
R
Biscuit, choc-coated, w. cereal pieces, commercial
1976
473
23.3
1.4
19.8
R
Biscuit, choc-coated, with candy pieces, commercial
2044
489
23.2
1
20.4
R
Biscuit, choc-coated, w. caramel, fruit & nuts, commercial
1955
468
23.3
1.8
19.6
R
Biscuit, choc-dipped, one side, commercial
1988
476
20.1
1.6
19.9
R
Biscuit, choc-flavoured, commercial
1845
441
17.2
1.9
18.5
R
Biscuit, coconut, commercial
1985
475
20.7
3.4
19.9
R
Biscuit, cream-filled, choc-coated, commercial
2115
506
28.7
0.6
21.2
R
Biscuit, fibre-increased, choc-dipped, one side, commercial
2095
501
24.8
3.6
21.0
R
Biscuit, fruit & fibre, commercial
1969
471
21.9
2.4
19.7
R
Biscuit, fruit & nut, commercial
1821
436
17
2.6
18.2
R
Biscuit, fruit & nut, homemade
2100
502
28.7
2.8
21.0
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 21
ULTIMATE FOOD ENERGY GUIDE
20
Biscuit, fruit & nut, polyunsaturated, wholemeal, commercial 1821
436
17
2.6
18.2
R
Biscuit, fruit & nut, wholemeal, commercial
436
17
2.6
18.2
R
1821
Biscuit, fruit, choc-dipped, one side, commercial
1908
456
21.7
1.8
19.1
R
Biscuit, fruit, commercial
1969
471
21.9
2.4
19.7
R
Biscuit, fruit, homemade
1633
391
13.1
3.3
16.3
R
Biscuit, fruit, iced, commercial
2065
494
23.9
1.9
20.7
R
Biscuit, fruit, polyunsaturated, wholemeal, commercial
1592
381
9.9
2.8
15.9
R1
Biscuit, fruit-filled, choc-coated, commercial
1908
456
21.7
1.8
19.1
R
Biscuit, fruit-filled, commercial
1592
381
9.9
2.8
15.9
R1
Biscuit, ginger, commercial
1725
413
13.3
1.9
17.3
R
Biscuit, iced, commercial
1762
422
12.8
1.5
17.6
R
Biscuit, jam-filled, commercial
1804
432
17.7
1.8
18.0
R
Biscuit, jam-filled, homemade
1731
414
16.1
1.7
17.3
R
Biscuit, jelly-filled, choc-coated, commercial
1816
434
19.5
0.7
18.2
R
Biscuit, macaroon, choc-coated, commercial
2088
500
26.1
6.3
20.9
R
Biscuit, macaroon, commercial
2060
493
25.6
8.7
20.6
R
Biscuit, nut, choc-dipped, one side, commercial
2069
495
27.4
2.4
20.7
R
Biscuit, oatmeal with chocolate, commercial
2053
491
26.6
2.7
20.5
R
Biscuit, oatmeal, commercial
1950
467
21.5
2.5
19.5
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
21
Prof Trim - Ultimate 24/8/06 15:45 Page 22
ENERGY
ENERGY
kJ/100g
Biscuit, pastry, commercial Biscuit, pastry, cream-filled, commercial
FAT
22
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
2025
484
23.4
1.9
20.3
R
2042
489
24.1
1.5
20.4
R
Biscuit, plain, choc-coated, commercial
1991
476
24
1.4
19.9
R
Biscuit, plain, sweet, high fat, commercial
2075
496
24.9
1.9
20.8
R
Biscuit, plain, sweet, homemade
1812
433
19.3
1.9
18.1
R
Biscuit, plain, sweet, moderate fat, commercial
1896
454
16.1
2
19.0
R
Biscuit, sandwich, choc. flavour, cream-filled, commercial
1942
465
21.6
1.5
19.4
R
Biscuit, sandwich, cream- & jam-filled, commercial
2022
484
23.3
1.5
20.2
R
Biscuit, sandwich, cream-filled, choc-coated, commercial
2115
506
28.7
0.6
21.2
R
Biscuit, sandwich, cream-filled, commercial
2042
489
24.1
1.5
20.4
R
Biscuit, sandwich, w. marshmallow, choc-coated, comm.
1816
434
19.5
0.7
18.2
R
Biscuit, savoury, cheese-flavoured, commercial
2037
487
22.1
3.4
20.4
R
Biscuit, savoury, corn-based, flavoured, commercial
2119
507
29.4
4.7
21.2
R
Biscuit, savoury, crispbread, puffed & toasted, commercial
1664
398
4.1
3
16.6
R1
Biscuit, savoury, crispbread, rye, commercial
1454
348
2.5
14.3
14.5
R1
Biscuit, savoury, crispbread, rye, fibre-increased, comm.
1454
348
2.5
14.3
14.5
R1
Biscuit, savoury, crispbread, wholemeal & sesame, comm.
1866
446
15.7
7
18.7
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 23
22
Biscuit, savoury, crispbread, wholemeal, commercial
1800
431
9.7
12.5
18.0
R1
ULTIMATE FOOD ENERGY GUIDE
Biscuit, savoury, crispbread, puffed & toasted, fibre-increased, commercial
1611
385
3.8
7.6
16.1
R1
Biscuit, savoury, flaky, commercial
1863
446
14.3
2.9
18.6
R
Biscuit, savoury, flaky, fibre-increased, commercial
1791
428
13.2
5.4
17.9
R
Biscuit, savoury, flavoured, commercial
2087
499
24.3
3.4
20.9
R
Biscuit, savoury, high fat, commercial
2067
494
23.8
3.4
20.7
R
Biscuit, savoury, high fat, wholemeal, commercial
1974
472
21.8
5.9
19.7
R
Biscuit, savoury, medium fat, commercial
1819
435
13.7
3.6
18.2
R R
Biscuit, savoury, medium fat, fibre-increased, commercial
1824
436
12.6
8
18.2
Biscuit, savoury, medium fat, sesame, commercial
1940
464
19.1
6.7
19.4
R
Biscuit, savoury, water cracker, commercial
1732
414
9.3
2.8
17.3
R1
Biscuit, shortbread style, commercial
2075
496
24.9
1.9
20.8
R
Biscuit, shortbread style, homemade
2117
506
30.2
1.7
21.2
R
Biscuit, shortbread, choc-dipped, one side, commercial
2096
501
25.5
1.6
21.0
R
Biscuit, shortbread, with butter, commercial
2075
496
24.9
1.9
20.8
R
Biscuit, sponge base, fruit-jelly filling, choc. top, comm.
1762
422
12.8
1.5
17.6
R
Biscuit, sponge finger, commercial
1259
301
4.4
1.1
12.6
R1
Biscuit, stick, choc-coated, commercial
1991
476
24
1.4
19.9
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
23
Prof Trim - Ultimate 24/8/06 15:45 Page 24
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
24
Biscuit, tartlet, fruit, choc-coated base, commercial
1735
415
20.9
1.4
17.4
R
Biscuit, tartlet, fruit, commercial
1643
393
18
1.7
16.4
R
Biscuit, wafer layer, choc-coated, commercial
2197
526
30.6
0.6
22.0
R
Biscuit, wafer layer, cream-filled, commercial
2191
524
28
1.4
21.9
R
Biscuit, wafer roll, cream- & choc-filled, commercial
2197
526
30.6
0.6
22.0
R
Biscuit, wheatmeal, commercial
1925
461
17.1
5.6
19.3
R
Biscuit, with corn flakes, commercial
1723
412
17.4
2
17.2
R
Biscuit, with marshmallow, choc-coated, commercial
1816
434
19.5
0.7
18.2
R
Biscuit, with marshmallow, commercial
1704
408
15.8
1.8
17.0
R
Biscuit, with nuts, commercial
2049
490
24.2
2.4
20.5
R
Biscuit, with nuts, homemade
2091
500
27.9
3.1
20.9
R
Bitters
897
215
0
0
9.0
R
Black pudding, cooked
1324
317
23.4
1.9
13.2
R
Blackberry, raw
210
50
0.3
6.1
2.1
G
Blackberry, stewed, sugar-sweetened
359
86
0.2
4
3.6
G
Blackfish, baked or grilled, fat added
711
170
7.2
0
7.1
G
Blancmange
417
100
3.1
0
4.2
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 25
ULTIMATE FOOD ENERGY GUIDE
24
Blue grenadier, baked or grilled, fat added
554
133
6.6
0
5.5
Blue grenadier, baked or grilled, fat not added
420
100
2.3
0
4.2
G G
Blue grenadier, battered, fried
869
208
9.6
0.8
8.7
A
Blue grenadier, crumbed, fried, commercial
594
142
5.5
0.3
5.9
G
Blue grenadier, crumbed, fried, homemade
829
198
7.8
0.9
8.3
A
Blue grenadier, steamed or poached
390
93
2.2
0
3.9
G
Blueberry, canned in light syrup, drained
322
77
0.1
3.9
3.2
G
Blueberry, raw
218
52
0.1
1.8
2.2
G
Blueberry, stewed, sugar-sweetened
364
87
0.1
1.2
3.6
G
Blueberry, stewed, unsweetened
162
39
0.1
1.3
1.6
G
Boiled lolly
1290
309
0
0
12.9
R1
Boiled lolly with choc. filling
1507
361
6.8
0.2
15.1
R1
Boysenberry, canned in light syrup
258
62
0.4
2.2
2.6
G
Brains, lamb, boiled
565
135
9.4
0
5.7
G
Brains, lamb, crumbed, fried
1495
358
25.2
1
15.0
R
Brandy
897
215
0
0
9.0
R
Brawn
909
217
16.9
0
9.1
R
Brazil nut
2888
691
68.5
8.5
28.9
R
Bread roll, damper
1221
292
3.8
3.7
12.2
A
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
M
25
Prof Trim - Ultimate 24/8/06 15:45 Page 26
ENERGY
ENERGY
kJ/100g
Bread roll, mixed grain Bread roll, rye, light
FAT
26
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
1225
293
4.2
6.1
12.3
1253
300
4.1
7
12.5
R1
Bread roll, sour dough
1237
296
4
5.4
12.4
A
Bread roll, white
1221
292
3.8
3.7
12.2
A
Bread roll, white, fibre-increased
1206
289
4.1
6.2
12.1
A
Bread roll, white, fortified
1222
292
4
3
12.2
A
Bread roll, white, homemade
1011
242
0.8
2.6
10.1
A
Bread roll, white, homemade, toasted
1134
271
0.9
2.9
11.3
A
Bread roll, white, toasted
1356
324
4.2
4.1
13.6
R1
A
Bread roll, wholemeal
1147
274
3.6
6
11.5
A
Bread roll, wholemeal, homemade
993
238
1.2
6
9.9
A
Bread roll, wholemeal, homemade, toasted
1116
267
1.4
6.7
11.2
A
Bread roll, wholemeal, toasted
1274
305
4
6.7
12.7
R1
Bread stick, hard
1582
378
4.9
4.8
15.8
R1
Bread, black
1017
243
1.8
7.8
10.2
A
Bread, black, toasted
1130
270
2.1
8.7
11.3
A
Bread, chapatti
906
217
1.4
7.4
9.1
A
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 27
ULTIMATE FOOD ENERGY GUIDE
26
Bread, cheese- & bacon-topped, white
1013
242
3.4
2.8
10.1
A
Bread, cheese- & bacon-topped, white, toasted
1206
289
4.1
3.3
12.1
A
Bread, cheese- & bacon-topped, wholemeal, toasted
1339
320
6.1
6.4
13.4
R1
Bread, cheese- & vegetable-topped, white
1055
252
4.2
2.8
10.6
A
Bread, cheese-topped, white
1278
306
6.4
3.1
12.8
R1
Bread, cheese-flavoured, white, toasted
1256
300
4.9
3.3
12.6
R1
Bread, cheese-flavoured, white
1055
252
4.2
2.8
10.6
A
Bread, cheese-topped, mixed grain
1056
253
4.4
4.6
10.6
A
Bread, cheese-topped, white
1055
252
4.2
2.8
10.6
A
Bread, cheese-topped, wholemeal
998
239
4.4
6
10.0
A
Bread, damper
1022
244
2.6
2.9
10.2
A
Bread, damper, toasted
1161
278
2.9
3.3
11.6
A
Bread, flat, white
1167
279
2
3
11.7
A
Bread, flat, white, reduced salt
1167
279
2
3
11.7
A
Bread, flat, white, toasted
1406
336
2.4
3.6
14.1
R1
Bread, flat, wholemeal
1107
265
2.2
6.6
11.1
A
Bread, flat, wholemeal, toasted
1333
319
2.6
8
13.3
R1
Bread, fruit
1174
281
3.6
4.2
11.7
A
Bread, fruit, continental
1171
280
3.4
4.4
11.7
A
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
27
Prof Trim - Ultimate 24/8/06 15:45 Page 28
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
28
Bread, fruit, mixed grain
1191
285
4
7
11.9
A
Bread, fruit, toasted
1415
339
4.3
5.1
14.2
R1
Bread, garlic, cheese-topped, white
1411
338
13.5
3.1
14.1
R
Bread, garlic, white
1430
342
13.3
3.3
14.3
R
Bread, gluten free
1163
278
0.4
0.3
11.6
A
Bread, gluten free, toasted
1401
335
0.5
0.3
14.0
R1
Bread, herb, white
1022
244
2.6
2.9
10.2
A
Bread, lavash, white
1167
279
2
3
11.7
A
Bread, lavash, wholemeal
1107
265
2.2
6.6
11.1
A
Bread, malt
1158
277
2.4
6.5
11.6
A
Bread, melba toast
1634
391
3.8
4.2
16.3
R1
Bread, mixed grain
1023
245
2.9
4.8
10.2
A
Bread, mixed grain, protein-increased
1040
249
2.5
4.5
10.4
A
Bread, mixed grain, protein-increased, toasted
1253
300
3.1
5.4
12.5
R1
Bread, mixed grain, toasted
1218
291
3.4
5.7
12.2
A
Bread, mixed grain, with fruit
1191
285
4
7
11.9
A
Bread, mixed grain, with fruit, toasted
1418
339
4.7
8.3
14.2
R1
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 29
ULTIMATE FOOD ENERGY GUIDE
28
Bread, naan
1455
348
12
2.2
14.6
R
Bread, oatmeal, salt free, toasted
1192
285
4
6.5
11.9
A
Bread, onion, white
1022
244
2.6
2.9
10.2
A
Bread, onion, white, toasted
1264
302
3
3.2
12.6
R1
Bread, pizza base, thick
1221
292
3.8
3.7
12.2
A
Bread, pizza base, thin
1221
292
3.8
3.7
12.2
A
Bread, pumpernickel
992
237
1.4
8.9
9.9
A
Bread, pumpernickel, toasted
1196
286
1.7
10.7
12.0
A
Bread, puri/poori, fried
1184
283
7.6
7.5
11.8
A
Bread, rye
1056
253
2.6
6.3
10.6
A
Bread, rye, dark
1041
249
2.3
6.8
10.4
A
Bread, rye, dark, toasted
1254
300
2.8
8.2
12.5
R1
Bread, rye, light
1065
255
2.8
5.8
10.7
A
Bread, rye, light, toasted
1283
307
3.4
7
12.8
R1
Bread, rye, toasted
1241
297
3
7.5
12.4
A
Bread, salt free, oatmeal
989
237
3.3
5.4
9.9
A
Bread, sour dough
1039
249
2.6
4.6
10.4
A
Bread, sour dough, toasted
1252
300
3.1
5.6
12.5
R1
Bread, souvlaki
1167
279
2
3
11.7
A
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
29
Prof Trim - Ultimate 24/8/06 15:45 Page 30
ENERGY
ENERGY
kJ/100g
Bread, white Bread, white, calcium-increased
FAT
30
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
1022
244
2.6
2.9
10.2
A
1062
254
2.2
2.7
10.6
A
Bread, white, calcium-increased, toasted
1279
306
2.6
3.2
12.8
R1
Bread, white, fibre-increased
1010
242
2.8
4.9
10.1
A
Bread, white, fibre, calcium- & iron-increased, toasted
1187
284
3.1
5.9
11.9
A
Bread, white, fibre-, calcium- & iron-increased
985
236
2.6
4.9
9.9
A
Bread, white, fibre-increased, toasted
1216
291
3.4
5.9
12.2
A
Bread, white, French stick or Vienna
1221
292
3.8
3.7
12.2
A
Bread, white, French stick or Vienna, toasted
1356
324
4.2
4.1
13.6
R1
Bread, white, fried
1633
391
22.4
2.5
16.3
R
Bread, white, homemade
1011
242
0.8
2.6
10.1
A
Bread, white, homemade, toasted
1134
271
0.9
2.9
11.3
A
Bread, white, Italian
1022
244
2.6
2.9
10.2
A
Bread, white, protein-increased
1042
249
2.3
2.7
10.4
A
Bread, white, protein-increased, toasted
1246
298
2.8
3.2
12.5
R1
Bread, white, salt free, toasted
1216
291
3.1
3.5
12.2
A
Bread, white, toasted
1264
302
3
3.2
12.6
R1
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 31
ULTIMATE FOOD ENERGY GUIDE
30
Bread, wholemeal
964
231
2.9
6.3
9.6
A
Bread, wholemeal, fibre-increased
994
238
3.2
7.8
9.9
A
Bread, wholemeal, fibre-increased, toasted
1195
286
3.8
9.4
12.0
A
Bread, wholemeal, fruit
1151
275
4.1
9.1
11.5
A
Bread, wholemeal, fruit, toasted
1371
328
4.8
10.8
13.7
R1
Bread, wholemeal, homemade
993
238
1.2
6
9.9
A
Bread, wholemeal, homemade, toasted
1116
267
1.4
6.7
11.2
A
Bread, wholemeal, reduced salt
971
232
2
6.5
9.7
A
Bread, wholemeal, reduced salt, toasted
1170
280
2.4
7.8
11.7
A
Bread, wholemeal, toasted
1147
274
3.5
7.5
11.5
A
Bread, wholemeal, with grain
1038
248
4.5
6.6
10.4
A
Bread, wholemeal, with grain, toasted
1250
299
5.4
8
12.5
R1
Bread, yeast free
1083
259
1
4.8
10.8
A
Bread, yeast free, toasted
1305
312
1.2
5.7
13.1
R1
Breadcrumbs, dried
1513
362
3.6
4.1
15.1
R1
Breadcrumbs, fresh, white
1573
376
3.7
4.3
15.7
R1
Breakfast bar
1519
363
7.8
5.7
15.2
R1
Breakfast biscuit, mixed cereal & nut, medium sugar
1588
380
6.1
10.2
15.9
R1
Breakfast biscuit, wheat, fruit paste, high sugar
1356
324
0.7
10
13.6
R1
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
31
Prof Trim - Ultimate 24/8/06 15:45 Page 32
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
32
Breakfast biscuit, whole wheat, low sugar
1525
365
1.2
13.2
15.3
R1
Breakfast biscuit, whole wheat, bran, medium sugar
1486
356
7.6
18
14.9
R1
Breakfast biscuit, whole wheat, fruit, high sugar
1462
350
1.4
9
14.6
R1
Breakfast biscuit, whole wheat, medium sugar
1460
349
2.8
10.7
14.6
R1
Breakfast flake, corn
1582
378
0.7
3
15.8
R1
Breakfast flake, corn, nut, high sugar
1585
379
3.9
5.3
15.9
R1
Breakfast flake, mixed cereal, bran, fruit, high sugar
1491
357
3.3
8.4
14.9
R1
Breakfast flake, mixed cereal, fruit & nuts
1518
363
3.5
7.6
15.2
R1
Breakfast flake, mixed cereal, high sugar
1378
330
2.7
8.9
13.8
R1
Breakfast flake, mixed cereal, medium sugar
1579
378
4.9
5.8
15.8
R1
Breakfast flake, rice, oats, cocoa, high sugar
1581
378
2.8
3.9
15.8
R1
Breakfast flake, rice, oats, medium sugar
1575
377
2.1
4.6
15.8
R1
Breakfast flake, wheat bran, fruit, high sugar
1342
321
2
13.3
13.4
R1
Breakfast flake, wheat bran, medium sugar
1440
344
2.8
16.3
14.4
R1
Breakfast flake, wheat, fruit, nut, medium sugar
1421
340
2.9
10.9
14.2
R1
Breakfast flake, whole wheat, bran, fruit, high sugar
1405
336
3.4
13.9
14.1
R1
Breakfast flake, whole wheat, bran, fruit, nut, high sugar
1399
335
3.1
15.7
14.0
R1
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 33
32
Breakfast flake, whole wheat, fruit, high sugar
1652
395
7.7
6.5
16.5
R1
Breakfast flake, whole wheat, low sugar
1452
347
2
12.4
14.5
R1
Breakfast formed, mixed cereal flour, cocoa, high sugar
1653
395
5.8
4.2
16.5
R1
Breakfast formed, mixed cereal flour, high sugar
1595
382
2.9
3.6
16.0
R1
Breakfast formed, oat bran, medium sugar
1537
368
5.2
11.7
15.4
R1
Breakfast formed, oat & wheat bran, wheat, fruit, high sugar
ULTIMATE FOOD ENERGY GUIDE
1548
370
6.4
11
15.5
R1
Breakfast formed, oats, bran, nuts, medium sugar
1553
372
3.3
12.2
15.5
R1
Breakfast formed, wheat bran, oats, fruit, high sugar
1406
336
3.3
19.5
14.1
R1
Breakfast formed, wheat & oat flours, sugar
1565
374
2.6
2.3
15.7
R1
Breakfast puffed, corn
1566
375
0.6
0.5
15.7
R1
Breakfast puffed, rice, low sugar
1546
370
1.4
2.2
15.5
R1
Breakfast puffed, rice, sugar added
1546
370
1.4
2.2
15.5
R1
Breakfast puffed, wheat, high sugar
1552
371
2.6
5.5
15.5
R1
Breakfast puffed, wheat, low sugar
1575
377
2.9
8.2
15.8
R1
Breakfast puffed/formed, rice/mixed cereal, high sugar
1563
374
1.2
0.7
15.6
R1
Bream, baked or grilled, fat added
882
211
11.8
0
8.8
R
Bream, baked or grilled, fat not added
674
161
6.6
0
6.7
G
Bream, battered, fried
1055
252
11.4
0.9
10.6
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
M
33
Prof Trim - Ultimate 24/8/06 15:45 Page 34
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
34
Bream, crumbed, fried, commercial
957
229
13.7
0.3
9.6
R
Bream, crumbed, fried, homemade
1200
287
13.3
1.1
12.0
R
Bream, floured, fried
985
236
13.7
0.2
9.9
R
Bream, steamed or poached
581
139
5.4
0
5.8
G
Brioche
1393
333
11.9
1.9
13.9
R
Broccoli, battered, fried
622
149
9.9
3.5
6.2
G
Broccoli, Chinese, cooked, fat added
177
42
2.4
3.6
1.8
G
Broccoli, Chinese, cooked, fat not added
93
22
0.1
3.7
0.9
G
Broccoli, cooked, fat added
204
49
2.2
4
2.0
G
Broccoli, cooked, fat not added
138
33
0.3
4.1
1.4
G
Broccoli, raw
137
33
0.3
4.1
1.4
G
Broccolini, cooked, fat added
268
64
4.3
3
2.7
G
Broccolini, cooked, fat not added
123
29
0.3
3.1
1.2
G
Brownie, from packet mix, w. fat & egg added, iced
1694
405
18.4
1.1
16.9
R
Brownie, from packet mix, w. fat & egg added, uniced
1726
413
20.4
1.3
17.3
R
Brussels sprout, cooked, fat added
215
51
2.5
3.4
2.2
G
Brussels sprout, cooked, fat not added
136
33
0.3
3.5
1.4
G
M
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 35
ULTIMATE FOOD ENERGY GUIDE
34
Buckwheat groats, cooked, fat not added
413
99
0.6
0.9
4.1
Bug, Moreton Bay, cooked
407
97
0.9
0
4.1
G G
Bulgur, cooked, fat not added
395
94
0.4
4.2
4.0
G
Bulgur, soaked in water
685
164
0.9
6.1
6.9
G
Bun sweet, with apple, iced
1140
273
6.8
3
11.4
A
Bun sweet, with apple, uniced
1023
245
3.5
3.2
10.2
A
Bun sweet, with custard, iced
1208
289
7.6
2.8
12.1
A
Bun sweet, with fruit & custard, iced
1208
289
7.6
2.8
12.1
A
Bun sweet, with fruit & nuts, iced
1465
350
14.1
3.6
14.7
R
Bun sweet, with fruit & nuts, uniced
1341
321
10.6
3.8
13.4
R
Bun sweet, with fruit (not apple), iced
1266
303
8
3.3
12.7
R1
Bun sweet, with nuts, iced
1465
350
14.1
3.6
14.7
R
Bun, from scone dough, with fruit, iced, homemade
1497
358
8.1
2.2
15.0
R1
Bun, sweet, cream- (& jam-) filled
1152
276
7.4
2.7
11.5
A
Bun, sweet, iced
1306
312
8
3.3
13.1
R1
Bun, sweet, with fruit (not apple), coconut iced
1377
329
10.9
3.9
13.8
R
Bun, sweet, with fruit (not apple), uniced
1168
279
4.1
3.5
11.7
A
1152
276
7.4
2.7
11.5
A
Bun, sweet, with fruit (not apple), cream- (& jam-) filled, uniced
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
35
Prof Trim - Ultimate 24/8/06 15:45 Page 36
ENERGY
ENERGY
kJ/100g
Burger, vegetarian, canned or fresh, fried Burger, vegetarian, made from dry mix, fried
FAT
36
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
821
196
6.3
3.1
8.2
A
895
214
11.6
2.3
9.0
R
Burger, vegetarian, made from dry mix, grilled
676
162
4.7
2.5
6.8
G
Burrito, with beef & cheese, no beans
1104
264
12.7
1.4
11.0
R
Burrito, with beef, beans & cheese
1090
261
11.6
3.5
10.9
R
Butter spread, reduced fat (60% reduction)
2261
541
59.7
0
22.6
R
Butter, garlic
2656
635
70.4
1.4
26.6
R
Butter, reduced salt
3100
742
83.2
0
31.0
R
Butter, regular
3050
730
82
0
30.5
R R
Butter, salt free
3100
742
83.2
0
31.0
Buttermilk, fluid, cultured
242
58
2
0
2.4
G
Cabanossi
1167
279
24.7
0
11.7
R
Cabbage roll, stuffed
338
81
2.5
1.6
3.4
G
Cabbage, bok choy, cooked, fat added
219
52
4.9
1.1
2.2
G
Cabbage, bok choy, cooked, fat not added
139
33
2.7
1.1
1.4
G
Cabbage, Chinese flowering, cooked, fat added
234
56
5.2
1.3
2.3
G
Cabbage, Chinese flowering, cooked, fat not added
149
36
2.9
1.4
1.5
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 37
ULTIMATE FOOD ENERGY GUIDE
36
Cabbage, Chinese, celery, fat added in cooking
214
51
4.7
1.1
2.1
Cabbage, Chinese, celery, fat not added in cooking
135
32
2.6
1.1
1.4
G G
Cabbage, green, cooked, fat added
181
43
2.6
3.2
1.8
G
Cabbage, green, cooked, fat not added
91
22
0.1
3.3
0.9
G
Cabbage, green, raw
101
24
0.1
3.6
1.0
G
Cabbage, mustard, salted
74
18
0.3
1.8
0.7
G
Cabbage, red, canned, drained
175
42
0.2
3.8
1.8
G
Cabbage, red, cooked, fat added
209
50
2.8
3.4
2.1
G
Cabbage, red, cooked, fat not added
120
29
0.3
3.5
1.2
G
Cabbage, red, pickled (includes sweet & sour cabbage)
388
93
0.1
1.2
3.9
G
Cabbage, red, raw
132
32
0.3
3.9
1.3
G
Cake, angel food, from mix, no fat added, baked
1140
273
2.5
0.9
11.4
A
Cake, apple, iced, commercial
1517
363
16
1
15.2
R
Cake, apple, iced, homemade
1226
293
10.2
1.1
12.3
R
Cake, apple, uniced, commercial
1404
336
13.3
1.1
14.0
R
Cake, apple, uniced, homemade
1120
268
13.7
1.5
11.2
R
Cake, banana, iced, commercial
1846
442
25.5
1.4
18.5
R
Cake, banana, iced, homemade
1320
316
13.5
1.3
13.2
R
Cake, banana, uniced, commercial
1573
376
21.5
1.5
15.7
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
37
Prof Trim - Ultimate 24/8/06 15:45 Page 38
ENERGY
ENERGY
kJ/100g
Cake, banana, uniced, from mix, no fat added, baked Cake, banana, uniced, homemade
FAT
38
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
1446
346
10.1
1.7
14.5
1321
316
15.4
1.5
13.2
R
Cake, beehive, commercial
1408
337
16.7
1.4
14.1
R
Cake, black forest (choc-cherry), cream-filled, commercial
1446
346
19.3
0.7
14.5
R
Cake, black forest (choc-cherry), cream-filled, homemade
1275
305
17.1
1
12.8
R
Cake, carrot, iced, commercial
1635
391
22.8
1.9
16.4
R
R
Cake, carrot, iced, homemade
1523
364
18.7
1.9
15.2
R
Cake, carrot, rich, iced, from mix, with fat added, baked
1393
333
13.4
1.9
13.9
R
Cake, carrot, rich, uniced, from mix, with fat added, baked 1368
327
15.1
2.1
13.7
R
Cake, carrot, uniced, commercial
1542
369
21.2
2.3
15.4
R
Cake, carrot, uniced, homemade
1553
372
17.1
2.3
15.5
R
Cake, chocolate, choc-coated, commercial
1765
422
21.5
1.4
17.7
R
Cake, chocolate, iced, commercial
1672
400
20.4
1.3
16.7
R
Cake, chocolate, iced, from mix, with no fat added
1237
296
7.6
1.3
12.4
A
Cake, chocolate, iced, homemade
1476
353
15.9
1.1
14.8
R
Cake, chocolate, rich, iced, commercial
1860
445
24.6
1.3
18.6
R
Cake, chocolate, rich, iced, from mix, with fat added
1365
327
13.3
1.2
13.7
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 39
ULTIMATE FOOD ENERGY GUIDE
38
Cake, chocolate, rich, iced, homemade
1755
420
19
0.9
17.6
R
Cake, chocolate, rich, uniced, commercial
1740
416
22.2
1.6
17.4
R
Cake, chocolate, rich, uniced, from mix, with fat added
1414
338
15.9
1.4
14.1
R
Cake, chocolate, rich, uniced, homemade
1866
446
21.9
1.1
18.7
R
Cake, chocolate, uniced, commercial
1562
374
17.9
1.5
15.6
R
Cake, chocolate, uniced, from mix, with no fat added
1266
303
9.3
1.6
12.7
R1
Cake, chocolate, uniced, homemade
1460
349
18.1
1.2
14.6
R
Cake, chocolate, with nuts, iced, commercial
1751
419
23.8
1.7
17.5
R
Cake, cupcake, chocolate, cream-filled, iced, commercial
1447
346
17.4
1.1
14.5
R
Cake, cupcake, plain/flav., cream-filled, iced, comm.
1492
357
16.3
0.9
14.9
R
Cake, cupcake, plain/flav., cream-filled, uniced, comm.
1411
338
16.6
1
14.1
R
Cake, cupcake, plain/flav., jam/fruit-filled, uniced, comm.
1408
337
12.2
1.2
14.1
R
Cake, date, uniced, commercial
1461
350
13.8
2
14.6
R
Cake, date, uniced, homemade
1174
281
4.6
3.4
11.7
A
Cake, fruit & nut, iced, homemade
1542
369
9.7
2.8
15.4
R1
Cake, fruit & nut, iced, wholemeal, homemade
1665
398
11
5.8
16.7
R
Cake, fruit & nut, uniced, commercial
1493
357
14.6
3.6
14.9
R
Cake, fruit & nut, uniced, homemade
1575
377
11
3.2
15.8
R
Cake, fruit & nut, uniced, wholemeal, homemade
1776
425
12.9
6.8
17.8
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
39
Prof Trim - Ultimate 24/8/06 15:45 Page 40
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
40
Cake, fruit, boiled, homemade
1263
302
9.7
2.7
12.6
R1
Cake, fruit, rich, iced, commercial
1483
355
12
3
14.8
R
Cake, fruit, rich, iced, homemade
1597
382
16.4
2.2
16.0
R
Cake, fruit, rich, uniced, commercial
1417
339
11.6
3.4
14.2
R
Cake, fruit, rich, uniced, homemade
1595
382
16.8
2.4
16.0
R
Cake, kiss, choc., cream-filled, commercial
1572
376
15.6
1.2
15.7
R
Cake, kiss, plain/flavoured, cream-filled, commercial
1559
373
14.9
1.1
15.6
R
Cake, lamington, cream-filled, commercial
1284
307
13.9
1.8
12.8
R
Cake, lamington, plain, no cream, commercial
1328
318
11.9
2.3
13.3
R
Cake, lamington, plain, no cream, homemade
831
199
12.4
2.7
8.3
R
Cake, layer, rich, choc., cream-filled & -coated, comm.
1510
361
22.5
1
15.1
R
Cake, layer, rich, choc., cream-filled, iced, comm.
1721
412
24.2
1.1
17.2
R
Cake, layer, rich, plain/flav., cream-filled & coated, comm.
1510
361
22.5
1
15.1
R
Cake, layer, rich, plain/flav., cream-filled, iced, comm.
1721
412
24.2
1.1
17.2
R
Cake, nut, iced, commercial
1776
425
24.8
1.8
17.8
R
Cake, nut, uniced, commercial
1707
408
23.6
2.1
17.1
R
Cake, plain or flav., iced, from mix, no fat added, baked
1293
309
7.5
1.2
12.9
R1
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 41
ULTIMATE FOOD ENERGY GUIDE
40
Cake, plain or flav., rich, iced, from mix, w. fat added
1624
389
16.8
1.4
16.2
R
Cake, plain or flav., rich, uniced, from mix, w. fat added
1540
368
14.5
1.6
15.4
R
Cake, plain or flav., uniced, from mix, no fat added, baked 1289
308
8.9
1.5
12.9
R1
Cake, plain or flavoured, butter, iced, homemade
1597
382
17.5
1
16.0
R
Cake, plain or flavoured, butter, uniced, homemade
1649
394
20.8
1.2
16.5
R
Cake, plain or flavoured, choc-coated, commercial
1711
409
19.7
1.2
17.1
R
Cake, plain or flavoured, iced, butter, commercial
1559
373
14.9
1.1
15.6
R
Cake, plain or flavoured, rich, uniced, butter, homemade
1810
433
24.1
1.2
18.1
R
Cake, plain or flavoured, rich, iced, butter, homemade
1758
421
21.6
1
17.6
R
Cake, plain or flavoured, uniced, commercial
1490
356
15.3
1.2
14.9
R
Cake, plain or flavoured, w. nuts, choc-coated, comm.
1808
433
23.6
1.7
18.1
R
Cake, plain, w. fruit, crumble/streusel topping, commercial
1517
363
16
1
15.2
R
Cake, plain, w. streusel or crumble topping, homemade
1593
381
20
1.5
15.9
R
Cake, poppyseed, uniced, homemade
1603
383
20.1
2.1
16.0
R
Cake, sponge roll, choc., cream-filled, commercial
1230
294
8.1
1
12.3
A
Cake, sponge roll, choc., cream-filled, homemade
526
126
5.7
0.4
5.3
G
Cake, sponge roll, plain/flav., cream- (& jam-) filled, comm. 1213
290
7.4
0.9
12.1
A
Cake, sponge roll, plain/flav., cream-filled, homemade
511
122
5.5
0.4
5.1
G
Cake, sponge roll, plain/flav., jam-filled, commercial
1382
331
7
1.5
13.8
R1
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
41
Prof Trim - Ultimate 24/8/06 15:45 Page 42
Short Name
ENERGY
ENERGY
kJ/100g
FAT
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
42
Cake, sponge roll, plain/flav., cream-filled, choc-coated, commercial
358
13.4
0.9
15.0
1384
331
12.8
0.8
13.8
R R
Cake, sponge, choc., cream- (& jam-) filled, uniced, comm.
1214
290
7.7
1
12.1
A
Cake, sponge, choc., cream-filled, cream-topped, comm.
1222
292
9
0.9
12.2
A
Cake, sponge, choc., unfilled, iced, commercial
1430
342
9.8
1
14.3
R1
Cake, sponge, choc., unfilled, iced, homemade
1329
318
4.3
1.1
13.3
R1
Cake, sponge, choc., unfilled, uniced, commercial
1260
301
4.7
1.2
12.6
R1
Cake, sponge, choc., unfilled, uniced, homemade
1266
303
5.3
1.3
12.7
R1
Cake, sponge, lamington, cream-filled, commercial
1284
307
13.9
1.8
12.8
R
Cake, sponge, lamington, pink, cream-filled, commercial
1284
307
13.9
1.8
12.8
R
1328
318
11.9
2.3
13.3
R
1400
335
12.9
0.7
14.0
R
1213
290
7.4
0.9
12.1
A
Cake, sponge, lamington, pink, plain, unfilled, commercial Cake, sponge, plain/flav., cream- (& jam-) filled, iced, commercial Cake, sponge, plain/flav., cream- (& jam-) filled, uniced, commercial
ULTIMATE FOOD ENERGY GUIDE
1496
Cake, sponge, choc., cream- (& jam-) filled, iced, comm.
Prof Trim - Ultimate 24/8/06 15:45 Page 43
ULTIMATE FOOD ENERGY GUIDE
42
Cake, sponge, plain/flav., cream-filled, & -topped, comm.
1199
287
11.4
0.7
12.0
R
Cake, sponge, plain/flav., cream-filled, iced, homemade
1456
348
15.5
0.7
14.6
R
Cake, sponge, plain/flav., cream-filled, uniced, homemade
1384
331
16.1
0.9
13.8
R
Cake, sponge, plain/flav., unfilled, iced, commercial
1236
296
4.4
1.4
12.4
A
Cake, sponge, plain/flav., unfilled, iced, homemade
435
104
1.2
0.1
4.4
G
Cake, sponge, plain/flav., unfilled, uniced, commercial
1259
301
4.4
1.1
12.6
R1
Cake, sponge, plain/flav., unfilled, uniced, homemade
177
42
1.5
0.1
1.8
G
Cake, sponge, unfilled, uniced, from mix, no fat added
1055
252
2.7
1.2
10.6
A
Cake, sultana, iced, commercial
1659
397
16.4
2.1
16.6
R
Cake, sultana, iced, homemade
1515
362
13.5
1.7
15.2
R
Cake, sultana, uniced, commercial
1570
376
13.9
2.5
15.7
R
Cake, sultana, uniced, homemade
1543
369
15.4
2
15.4
R
Cake, sultana/date, rich, uniced, from mix, fat added
1511
361
14.9
1.8
15.1
R
Cake, sultana/date, uniced, from mix, no fat added
1259
301
7.5
2
12.6
R1
Cake, upside down (all fruits), commercial
1116
267
3.7
1.2
11.2
A
Cake, upside down (all fruits), homemade
1019
244
10.6
1.4
10.2
R
Cake, zucchini, uniced, homemade
1553
372
15.6
1.5
15.5
R
Calamari, baked or grilled, fat added
521
125
5.5
0
5.2
G
Calamari, baked or grilled, fat not added
547
131
2
0
5.5
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
43
Prof Trim - Ultimate 24/8/06 15:45 Page 44
Short Name
ENERGY
ENERGY
kJ/100g
Calamari, battered, fried Calamari, crumbed, baked from frozen Calamari, crumbed, fried, commercial
FAT
44
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
809
194
6.4
0.9
8.1
1178
282
17.4
2.3
11.8
R
1178
282
17.4
2.3
11.8
R
A
Calamari, crumbed, fried, homemade
976
233
7.7
1.3
9.8
A
Calamari, fried
521
125
5.5
0
5.2
G
Calamari, steamed or boiled
559
134
2
0
5.6
G
Camp pie, canned
680
163
8.5
3.2
6.8
G G
633
151
6.7
3.3
6.3
Cannelloni, ricotta- & spinach-filled, in tomato-based sauce
commercial
432
103
2.8
1.7
4.3
G
Cannelloni, ricotta-filled, in tomato-based sauce
447
107
3.2
1.5
4.5
G
Capers
179
43
0.2
1.4
1.8
G
Capsicum, green, cooked or canned, fat added
173
41
2.6
1
1.7
G
Capsicum, green, cooked or canned, fat not added
83
20
0.1
1
0.8
G
Capsicum, green, raw
74
18
0.1
0.9
0.7
G
Capsicum, red, cooked or canned, fat added
225
54
2.9
1.4
2.3
G
Capsicum, red, cooked or canned, fat not added
127
30
0.2
1.4
1.3
G
ULTIMATE FOOD ENERGY GUIDE
Cannelloni, meat-filled, in tomato-based & white sauce,
Prof Trim - Ultimate 24/8/06 15:45 Page 45
ULTIMATE FOOD ENERGY GUIDE
44
Capsicum, red, raw
117
28
0.2
1.2
1.2
G
Capsicum, stuffed, with rice and meat
429
103
3.9
0.8
4.3
G
Carambola or starfruit, raw
117
28
0.2
1.6
1.2
G
Caramel or soft toffee, coconut-coated
1849
442
19.5
3.5
18.5
R
Caramel or soft toffee, w. or w. o. nut, choc-coated
1878
449
17.8
1.2
18.8
R
Caramel or soft toffee, with or without nut
1692
405
11.4
1.5
16.9
R
Carob powder
671
161
0.1
1.6
6.7
G
Carob, plain
2154
515
33.1
3.3
21.5
R
Carrot, baby, canned, drained, fat added
163
39
1.6
2.9
1.6
G
Carrot, baby, canned, drained, fat not added
109
26
0.1
3
1.1
G
Carrot, cooked, fat added
224
54
2.4
3
2.2
G
Carrot, cooked, fat not added
141
34
0.1
3.1
1.4
G
Carrot, cooked, glazed
280
67
3.6
2.8
2.8
G
Carrot, raw
129
31
0.1
2.9
1.3
G
Cashew, dry roasted
2461
589
49.2
6.2
24.6
R
M
Cashew, raw
2437
583
49.2
5.9
24.4
R
M
Cashew, roasted, salted
2654
635
51.3
4.3
26.5
R
M
Cashew, roasted, unsalted
2654
635
51.3
4.3
26.5
R
M
Cassata
1107
265
16
1
11.1
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
45
Prof Trim - Ultimate 24/8/06 15:45 Page 46
ENERGY
ENERGY
kJ/100g
Cassava, cooked, fat not added Cauliflower & cheese bake, from frozen, grilled/baked
FAT
46
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
566
135
0.3
2
5.7
G
228
55
2.7
1.5
2.3
G
Cauliflower in cheese sauce, cooked, from frozen
161
39
1.4
1.7
1.6
G
Cauliflower in cheese sauce, homemade
505
121
8.3
1
5.1
G
Cauliflower in white sauce, homemade
389
93
6.1
1.1
3.9
G
Cauliflower, battered, fried
590
141
9.8
1.8
5.9
G
Cauliflower, cooked, fat added
194
46
2.9
1.7
1.9
G
Cauliflower, cooked, fat not added
96
23
0.2
1.8
1.0
G
Celery, cooked, fat added
156
37
2.4
2.1
1.6
G
Celery, cooked, fat not added
74
18
0.1
2.2
0.7
G
Celery, raw
65
16
0.1
1.8
0.7
G
Cereal beverage, black, from powder
21
5
0
0.1
0.2
G
Cheese on toast, grilled
1586
379
21.8
1.6
15.9
R
Cheese spread, cheddar-based
1210
289
24.7
0
12.1
R
Cheese spread, cheddar-based, reduced fat
995
238
16.5
0
10.0
R
Cheese spread, cream cheese- or neufchatel-based
1440
344
33
0
14.4
R
Cheese spread, cream cheese-based, reduced fat
1183
283
22.5
0
11.8
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 47
ULTIMATE FOOD ENERGY GUIDE
46
Cheese, blue vein
1550
371
32.4
0
15.5
R
Cheese, bocconcini
856
205
15.2
0
8.6
R
Cheese, brie
1410
337
29.1
0
14.1
R
Cheese, camembert
1290
309
26.3
0
12.9
R
Cheese, cheddar (mild, tasty, vintage)
1690
404
33.8
0
16.9
R
Cheese, cheddar, low fat
844
202
7.2
0
8.4
A
Cheese, cheddar, reduced fat (25% reduction)
1370
328
23.8
0
13.7
R
Cheese, cheddar, reduced fat (50% reduction)
1107
265
15.5
0
11.1
R
Cheese, cheddar, reduced fat, reduced salt
1430
342
25.4
0
14.3
R
Cheese, cheddar, reduced salt
1710
409
35
0
17.1
R
Cheese, Cheshire
1610
385
32.5
0
16.1
R
Cheese, Colby
1610
385
32.3
0
16.1
R
Cheese, cottage
512
122
5.8
0
5.1
G
Cheese, cottage, creamed
509
122
5.6
0
5.1
G
Cheese, cottage, creamed, with vegetables
488
117
5.5
0.1
4.9
G
Cheese, cottage, low fat
376
90
1.2
0
3.8
G
Cheese, cottage, low fat, creamed
412
99
2.3
0
4.1
G
Cheese, cottage, low fat, reduced salt
434
104
2.4
0
4.3
G
Cheese, cottage, low fat, with vegetables
360
86
1.2
0.1
3.6
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
47
Prof Trim - Ultimate 24/8/06 15:45 Page 48
ENERGY
ENERGY
kJ/100g
Cheese, cream Cheese, cream, reduced fat
FAT
48
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
1410
337
33.1
0
14.1
803
192
16.5
0
8.0
R
Cheese, edam
1480
354
27.2
0
14.8
R
Cheese, edam, reduced fat
1290
309
19.8
0
12.9
R
Cheese, fat-modified, reduced cholesterol
1394
333
22
0
13.9
R
Cheese, feta
1170
280
23.3
0
11.7
R
R
Cheese, feta, low salt
1570
376
33.8
0
15.7
R
Cheese, feta, reduced fat
974
233
14.5
0
9.7
R
Cheese, fruit
1262
302
23.3
4
12.6
R
Cheese, Gloucester
1690
404
34.3
0
16.9
R
Cheese, goat
823
197
15.8
0
8.2
R
Cheese, gouda
1590
380
30.8
0
15.9
R
Cheese, gouda, reduced fat
1354
324
22.4
0
13.5
R
Cheese, haloumy
1020
244
17.1
0
10.2
R
Cheese, havarti
1690
404
36.7
0
16.9
R
Cheese, kasseri
1517
363
30.2
0
15.2
R
Cheese, kefalograviera
1517
363
30.2
0
15.2
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 49
ULTIMATE FOOD ENERGY GUIDE
48
Cheese, marscapone
2170
519
57.3
0
21.7
R
Cheese, mozzarella
1260
301
22
0
12.6
R
Cheese, mozzarella, reduced fat
1200
287
17.9
0
12.0
R
Cheese, neufchatel
1260
301
28.8
0
12.6
R
Cheese, parmesan
1850
443
32.4
0
18.5
R
Cheese, pecorino
1490
356
27.2
0
14.9
R
Cheese, pizza
1300
311
21.9
0
13.0
R
Cheese, processed, cheddar type
1390
333
27.5
0
13.9
R
Cheese, processed, cheddar type, reduced fat (< 12% fat)
829
198
9.8
0
8.3
A
Cheese, processed, cheddar type, reduced fat (> 12% fat)
1066
255
17.6
0
10.7
R
Cheese, processed, Swiss
1335
319
28.8
0
13.4
R
Cheese, processed, with Vegemite
1189
284
22.1
0
11.9
R
Cheese, provolone
1520
364
28.4
0
15.2
R
Cheese, quark, low fat
472
113
7.2
0
4.7
G
Cheese, ricotta
616
147
11.3
0
6.2
R
Cheese, ricotta, reduced fat
530
127
8.7
0
5.3
G
Cheese, romano
1570
376
27.9
0
15.7
R
Cheese, smoked
1390
333
27.5
0
13.9
R
Cheese, soy
1321
316
27.3
0
13.2
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
49
Prof Trim - Ultimate 24/8/06 15:45 Page 50
Short Name
ENERGY
ENERGY
kJ/100g
Cheese, Swiss Cheese, Swiss, reduced fat
FAT
50
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
1600
383
30
0
16.0
1390
333
21.6
0
13.9
R
Cheese, with nuts
1484
355
34.9
0.5
14.8
R
Cheese, with vegetables
1326
317
31.1
0.1
13.3
R R
R
1129
270
14.3
1.5
11.3
Cheeseburger, chain, w. reg. beef patty, cheese, bacon, bun 1281
tomato, lettuce, bun
306
15.5
1.6
12.8
R
Cheeseburger, chain, with regular beef patty, bun
272
11
2
11.4
R
1139
Cheesecake, choc. flavour, crumb crust, commercial
1418
339
22.8
1.2
14.2
R
Cheesecake, from packet mix
1353
324
19.2
0.7
13.5
R
Cheesecake, fruit-topped, biscuit crumb crust, commercial
1273
305
18.6
1.1
12.7
R
Cheesecake, pastry crust, baked
1660
397
29.5
0.5
16.6
R
Cheesecake, plain, biscuit crumb crust, commercial
1428
342
22.2
1
14.3
R
Cheesecake, plain, cream cheese, crumb crust, homemade
1635
391
27.1
0.4
16.4
R
Cherry, canned in light syrup
303
72
0.1
1.2
3.0
G
Cherry, canned in light syrup, drained
310
74
0.1
1.7
3.1
G
Cherry, glace
1095
262
0.1
0.6
11.0
A
ULTIMATE FOOD ENERGY GUIDE
Cheeseburger, chain, w. reg. beef patty, cheese, bacon,
Prof Trim - Ultimate 24/8/06 15:45 Page 51
50
Cherry, raw
238
57
0.2
1.7
2.4
Cherry, stewed, sugar-sweetened
377
90
0.1
1.1
3.8
G G
Cherry, stewed, unsweetened
176
42
0.1
1.3
1.8
G
Chestnut puree
546
131
1.4
1.2
5.5
G
Chestnut, roasted
912
218
2.2
12.9
9.1
A
Chewing gum, regular, sweetened with sugar
1547
370
0.3
0
15.5
R1
Chewing gum, sugar free
1325
317
0
25
13.3
R1
Chicken & cheese burger patty, comm., cooked (no significant veg.)
ULTIMATE FOOD ENERGY GUIDE
1011
242
15.6
0.6
10.1
R
Chicken & corn formed meat product, crumbed, cooked
883
211
11.6
0.8
8.8
R
Chicken and vegetable patty, commercial, cooked
832
199
11
1
8.3
R
Chicken burger patty, commercial, cooked
905
217
12.2
0.7
9.1
R
Chicken cordon bleu, commercial, fried
1270
304
21.6
0.3
12.7
R
Chicken cordon bleu, homemade, fried
1202
288
20.2
0.4
12.0
R
Chicken curry in simmer (not Indian/Asian) curry sauce
901
216
14.5
1.2
9.0
R
Chicken curry in simmer (Indian-style) curry sauce
1006
241
17.2
2
10.1
R
Chicken curry w. pasta, Aus. style, from basic ingdts
554
133
6.4
0.8
5.5
G
Chicken curry, Aus. style in curry sauce from basic ingdts
607
145
8.4
0.7
6.1
G
Chicken curry, dry, from basic ingdts
998
239
19.6
0.8
10.0
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
51
Prof Trim - Ultimate 24/8/06 15:45 Page 52
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
52
Chicken curry, Indian/Asian-style, sauce, from basic ingdts
1087
260
21.8
1.4
10.9
R
Chicken curry, with rice, Aus. style, from basic ingdts
558
133
6.4
0.6
5.6
G
Chicken curry, with rice, Indian style, from basic ingdts
893
214
16
1.1
8.9
R
Chicken fillet/tenderloin, commercially crumbed, cooked
1276
305
18.1
0.9
12.8
R
Chicken in Asian-style sauce, from basic ingdts
879
210
13
0.5
8.8
R
Chicken in Asian-style simmer sauce
904
216
14.7
0.6
9.0
R
Chicken in honey sauce, from basic ingdts
1497
358
23.7
0
15.0
R
Chicken in lemon-based sauce, from basic ingdts
746
178
11.7
0.1
7.5
R
Chicken in satay sauce, from basic ingdts
1219
292
23.5
1.8
12.2
R
Chicken in satay simmer sauce
1082
259
18.1
0.9
10.8
R
Chicken in sweet sour sauce, from basic ingdts
781
187
10.4
0.7
7.8
R
Chicken Kiev with cheese and bacon, comm., fried
1309
313
23.1
0.3
13.1
R
Chicken Kiev, commercial, fried
1456
348
28.2
0.4
14.6
R
Chicken Kiev, homemade, fried
1726
413
33.6
0.7
17.3
R
Chicken loaf, seasoned
709
170
9.1
1.6
7.1
G
Chicken mini-drum, cooked
1111
266
15.4
0.6
11.1
R
Chicken nugget, cooked
1111
266
15.4
0.6
11.1
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 53
52
Chicken parmigiana, commercial, cooked
1172
280
19.6
0.5
11.7
R
Chicken parmigiana, homemade, fried or baked
631
151
5.7
1.5
6.3
G
Chicken patty, deep fried, commercial
905
217
12.2
0.7
9.1
R
Chicken patty, homemade
717
172
8.3
0.5
7.2
G
Chicken roast with potato & vegetables (frozen meal)
395
94
4.3
1.2
4.0
G
Chicken roll
677
162
9.3
1.3
6.8
G
Chicken stew in apricot sauce, from basic ingdts
637
152
8.4
0.8
6.4
G
Chicken stew in apricot simmer sauce
798
191
11.8
0.3
8.0
R
Chicken stew in apricot-based sauce from dry mix
605
145
6.4
1.3
6.1
G R
Chicken stew in cream- or cheese-based sauce, from basic ingdts
ULTIMATE FOOD ENERGY GUIDE
1326
317
28.4
0.2
13.3
Chicken stew in cream-based simmer sauce
936
224
17.2
1.1
9.4
R
Chicken stew in gravy, from basic ingdts
654
156
10.5
0.3
6.5
R
Chicken stew in tomato-based sauce, from basic ingdts
681
163
10.4
1.1
6.8
R
Chicken stew in tomato-based simmer 781
187
12.6
1.5
7.8
R
Chicken stew in white sauce, from basic ingdts
(not pasta-type) sauce
874
209
14.9
0.3
8.7
R
Chicken stew, w. pasta, veg. in cream sauce, canned
390
93
4
1.1
3.9
G
Chicken stew, w. rice, veg. in sweet sour sauce, canned
680
163
5.6
0.3
6.8
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
53
Prof Trim - Ultimate 24/8/06 15:45 Page 54
Short Name
ENERGY
ENERGY
kJ/100g
FAT
54
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
1052
252
20.2
0.4
10.5
R
577
138
7.5
0.5
5.8
G
596
143
7.5
1
6.0
G
738
177
10.8
0.5
7.4
R
1057
253
20.1
0.2
10.6
R
582
139
7.5
0.3
5.8
G
Chicken stew, with pasta in cream/cheese sauce, from basic ingdts Chicken stew, w. pasta in gravy, from basic ingdts Chicken stew, w. pasta in tomato-based sauce, from basic ingdts Chicken stew, w. pasta in white sauce, from basic ingdts basic ingdts Chicken stew, w. rice in gravy, from basic ingdts Chicken stew, w. rice in tomato-based sauce, from 601
144
7.5
0.8
6.0
G
Chicken stew, w. rice, tomato-based simmer sauce
basic ingdts
662
158
8.7
1.1
6.6
G
Chicken stew, w. veg. in white sauce, canned
354
85
4
1.7
3.5
G
Chicken stick, commercially crumbed, cooked
1197
286
18.2
0.7
12.0
R
Chicken stir-fry in sweet sour simmer sauce
952
228
14.7
0.3
9.5
R
Chicken stir-fry, with black bean sauce, from basic ingdts
893
214
14.3
0.5
8.9
R
Chicken stir-fry, with lemon simmer sauce
975
233
14.9
0.8
9.8
R
ULTIMATE FOOD ENERGY GUIDE
Chicken stew, w. rice, cream/cheese sauce, from
Prof Trim - Ultimate 24/8/06 15:45 Page 55
54
Chicken stir-fry, w. noodles w. satay sauce, from 1142
273
20.3
2.2
11.4
Chicken, breast w. skin, battered, fried, w. coating
basic ingdts
1222
292
19.1
0.3
12.2
R R
Chicken, breast, battered, fried, w. o. skin & coating
677
162
7
0
6.8
G
Chicken, breast w. skin, commercial crumbed, fried, w. coating
ULTIMATE FOOD ENERGY GUIDE
1395
334
22
0.9
14.0
R
Chicken, breast, comm. crumbed, fried, w. o. coating
677
162
7
0
6.8
G
Chicken, breast w. skin, home-crumbed, fried, w. coating
1395
334
22
0.9
14.0
R
Chicken, breast no skin, battered, fried, with coating
1043
250
13.1
0.3
10.4
R G
Chicken, breast no skin, home-crumbed, fried, w. o. coating 677
162
7
0
6.8
Chicken, breast no skin, home-crumbed, fried, w. coating
1276
305
18.1
0.9
12.8
R
Chicken, breast, baked or roasted, with skin
850
203
12.6
0
8.5
R
Chicken, breast, baked or roasted, without skin
677
162
7
0
6.8
G
Chicken, breast, deli-sliced
677
162
7
0
6.8
G
Chicken, breast, grilled or bbqed, with skin
972
233
14.4
0
9.7
R A
Chicken, breast, grilled or bbqed, without skin
774
185
8
0
7.7
Chicken, breast, no coating, fried, with skin
1003
240
15.4
0
10.0
R
Chicken, breast, no coating, fried, without skin
831
199
9.9
0
8.3
A
Chicken, breast, smoked, deli-sliced
677
162
7
0
6.8
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
55
Prof Trim - Ultimate 24/8/06 15:45 Page 56
FAT
FIBRE
ED
g/100
kJ/g
56
ENERGY
ENERGY
kJ/100g
k=cals/100g g/100
Chicken, breast, smoked, with skin
850
203
12.6
0
8.5
R
Chicken, breast, smoked, without skin
677
162
7
0
6.8
G
Chicken, breast, stewed or braised, with skin
795
190
11.8
0
8.0
R
Chicken, breast, stewed or braised, without skin
633
151
6.6
0
6.3
G
Chicken, crisp skin, Chinese style, commercial
1003
240
13.7
0.5
10.0
R
Chicken, devilled, spread or paste
892
213
13.8
0.1
8.9
R
Chicken, drum w. skin, comm. crumbed, fried, w. coating
1383
331
22.5
0.9
13.8
R
Chicken, drum w. skin, home-crumbed, fried, w. coating
1383
331
22.5
0.9
13.8
R
Chicken, drum, home-crumbed, fried, w. o. skin & coating
709
170
7.5
0
7.1
G
Chicken, drumstick, battered, fried, w. skin & coating
1117
267
16.4
0.2
11.2
R
Chicken, drumstick, battered, fried, w. o. skin & coating
709
170
7.5
0
7.1
G
Chicken, drumstick no skin, home-crumbed, fried, 1256
300
18.7
0.9
12.6
R
Chicken, drumstick, baked or roasted, with skin
w. coating
926
222
14.6
0
9.3
R
Chicken, drumstick, baked or roasted, without skin
709
170
7.5
0
7.1
G
Chicken, drumstick, grilled or bbqed, with skin
1020
244
16.1
0
10.2
R
Chicken, drumstick, grilled or bbqed, without skin
720
172
7.6
0
7.2
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 57
ULTIMATE FOOD ENERGY GUIDE
56
Chicken, drumstick, no coating, fried, with skin
1051
251
17.1
0
10.5
Chicken, drumstick, no coating, fried, without skin
779
186
9.5
0
7.8
R A
Chicken, drumstick, smoked, with skin
926
222
14.6
0
9.3
R
Chicken, drumstick, stewed or braised, with skin
902
216
14.2
0
9.0
R
Chicken, drumstick, stewed or braised, without skin
691
165
7.3
0
6.9
G
Chicken, leg (Maryland), baked or roasted, with skin
969
232
16.4
0
9.7
R
Chicken, leg (Maryland), baked or roasted, without skin
770
184
10
0
7.7
R
Chicken, leg (Maryland), grilled or bbqed, with skin
1115
267
18.9
0
11.2
R
Chicken, leg (Maryland), grilled or bbqed, without skin
886
212
11.5
0
8.9
R
Chicken, leg (Maryland), no coating, fried, with skin
1145
274
19.8
0
11.5
R
Chicken, leg (Maryland), no coating, fried, without skin
919
220
12.6
0
9.2
R
Chicken, leg (Maryland), stewed or braised, with skin
924
221
15.7
0
9.2
R
Chicken, leg (Maryland), stewed or braised, without skin
734
176
9.6
0
7.3
G
Chicken, leg, battered, fried, w. skin & coating
1322
316
23.5
0.3
13.2
R
Chicken, leg, comm. crumbed, fried, w. skin & coating
1443
345
24.3
0.9
14.4
R
Chicken, leg, home-crumbed, fried, w. skin & coating
1443
345
24.3
0.9
14.4
R
Chicken, mince, loose, fried
850
203
10.6
0
8.5
R
Chicken, thigh, battered, fried, w. o. skin & coating
801
192
11.3
0
8.0
R
Chicken, thigh, battered, fried, with skin & coating
1448
346
27.8
0.3
14.5
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
57
Prof Trim - Ultimate 24/8/06 15:45 Page 58
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
58
Chicken, thigh, home-crumbed, fried, w. skin & coating
1478
354
25.3
0.9
14.8
R
Chicken, thigh no skin, home-crumbed, fried, with coating
1286
308
19.5
0.9
12.9
R
Chicken, thigh, baked or roasted, with skin
991
237
17.4
0
9.9
R
Chicken, thigh, baked or roasted, without skin
801
192
11.3
0
8.0
R
Chicken, thigh, grilled or bbqed, with skin
1158
277
19.6
0
11.6
R
Chicken, thigh, grilled or bbqed, without skin
905
217
12.8
0
9.1
R
Chicken, thigh, no coating, fried, with skin
1186
284
20.6
0
11.9
R
Chicken, thigh, no coating, fried, without skin
938
224
13.8
0
9.4
R
Chicken, thigh, smoked, with skin
991
237
17.4
0
9.9
R
Chicken, thigh, stewed or braised, with skin
924
221
16.2
0
9.2
R
Chicken, thigh, stewed or braised, without skin
747
179
10.5
0
7.5
R
Chicken, wing, battered, fried, with skin & coating
1471
352
28
0.3
14.7
R
Chicken, wing, battered, fried, without skin & coating
1190
285
18.3
0.3
11.9
R
Chicken, wing, baked or roasted, with skin
1096
262
20.2
0
11.0
R
Chicken, wing, baked or roasted, without skin
732
175
8.3
0
7.3
G
Chicken, wing, grilled or bbqed, with skin
1158
277
21.4
0
11.6
R
Chicken, wing, grilled or bbqed, without skin
774
185
8.8
0
7.7
A
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 59
58
Chicken, wing, no coating, fried, with skin
1187
284
22.3
0
11.9
Chicken, wing, no coating, fried, without skin
808
193
9.9
0
8.1
R A
Chicken, wing, stewed or braised, with skin
943
226
17.4
0
9.4
R
Chicken, wing, stewed or braised, without skin
630
151
7.1
0
6.3
G
Chicken, w. noodles in Asian-style sauce, from basic ingdts
903
216
12.6
1.2
9.0
R
Chicken, w. nuts in Asian-style sauce, from basic ingdts
981
235
15.3
0.8
9.8
R
Chicken/turkey in fruit-flav. sauce, with rice (diet frozen)
447
107
3.5
2.7
4.5
G
Chicken/turkey, w. veg. in cream sauce, w. rice (diet frozen) 579
139
6.4
1.4
5.8
G
600
144
5.5
1
6.0
G G
Chicken/turkey, w. veg. in cream sauce, w. rice (frozen meal)
ULTIMATE FOOD ENERGY GUIDE
Chicken/turkey, w. veg. in cream sauce, w. noodle 628
150
8.4
2.2
6.3
Chicken/turkey, w. veg. (not potato) (diet frozen meal)
(diet frozen)
437
105
6.5
4.4
4.4
G
Chicken/turkey, with veg in gravy, w. rice (diet frozen)
467
112
4.4
3.1
4.7
G
Chickenburger, chain, w. chicken fillet, tomato, lettuce, bun
839
201
5.1
1.7
8.4
A
Chickenburger, chain, w. bacon, cheese, pineapple, bun
971
232
11
1.1
9.7
R
Chickenburger, chain, w. chicken fillet, bacon, cheese, bun
1123
269
13.1
1.1
11.2
R
904
216
8.8
1.6
9.0
A
Chickenburger, chain, w. reg chicken patty, mayo, lettuce, bun
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
59
Prof Trim - Ultimate 24/8/06 15:45 Page 60
ENERGY
ENERGY
kJ/100g
Chickpea, canned, drained Chickpea, dry, cooked, fat added
FAT
60
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
444
106
2.1
4.7
4.4
G
629
150
4.6
5.6
6.3
G
Chickpea, dry, cooked, fat not added
565
135
2.6
5.7
5.7
G
Chicory, cooked, fat not added
83
20
0.3
2.3
0.8
G
Chiko roll
956
229
10.4
1.3
9.6
R
Chili powder
1700
407
16.8
34.2
17.0
R
Chili, banana, cooked, fat not added
77
18
0.2
1.6
0.8
G
Chili, banana, raw
69
17
0.2
1.4
0.7
G
Chili, hot, thin, cooked, fat added
195
47
2.1
2.9
2.0
G
Chili, hot, thin, cooked, fat not added
135
32
0.4
3
1.4
G
Chili, hot, thin, raw
121
29
0.4
2.6
1.2
G
Chip or crisp, prawn, tapioca-based
2170
519
26.3
1.2
21.7
R
Chip or crisp, soy
2051
491
26.2
4.9
20.5
R
Chip, corn, all flavours
2161
517
29
10.1
21.6
R
Chip, corn, light
1971
472
18.2
12.9
19.7
R
Chip, corn, unsalted
2161
517
29
10.1
21.6
R
Chives, Chinese, cooked, fat added
359
86
8.2
1.5
3.6
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 61
ULTIMATE FOOD ENERGY GUIDE
60
Chives, Chinese, cooked, fat not added
265
63
5.6
1.6
2.7
G
Chives, raw
102
24
0.3
2.4
1.0
G
Choc milk drink, fortified
312
75
2.1
0
3.1
R
Choc., compound, white or caramel, plain
2223
532
33.2
0
22.2
R
Choc., dark, sweet or semi-sweet or bittersweet, plain
2160
517
28.5
1.2
21.6
R
Choc., dark, sweet/semi-sweet/bittersweet, w. nut &/fruit
2218
531
30.3
5.9
22.2
R
Chocolate crackle
2485
594
45
2.2
24.9
R
Chocolate, candy-coated
1986
475
17.7
0.7
19.9
R
Choc., carbohydrate-mod., filled, sweetened w. fructose
1959
469
25.1
0
19.6
R
Choc., carbohydrate-mod., plain, artificially sweetened
1607
384
27.8
0.8
16.1
R
Chocolate, compound, dark, plain
2140
512
30.3
4.6
21.4
R
Chocolate, compound, milk, plain
2199
526
32.4
0.8
22.0
R
Chocolate, dark, fondant-filled
1735
415
15.9
2
17.4
R
Chocolate, dark, with nougat, honey and almond
2160
517
28.5
1.2
21.6
R
Chocolate, individual, with nut and cream centre
2287
547
39.3
3.8
22.9
R
Chocolate, liqueur-filled
1672
400
15.7
2.6
16.7
R
Chocolate, milk, fondant-filled
2010
481
24.7
0
20.1
R
Chocolate, milk, plain
2156
516
27.4
0.8
21.6
R
Chocolate, milk, w. coconut, h/comb chip, rice crisp etc.
2174
520
29.4
1.8
21.7
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
61
Prof Trim - Ultimate 24/8/06 15:45 Page 62
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
62
Chocolate, milk, w. marshmallow, nut, coconut, jelly/fruit
2174
520
29.4
1.8
21.7
R
Chocolate, milk, with nougat, honey & almond
2127
509
26.5
0.8
21.3
R
Chocolate, milk, with nut &/fruit
2179
521
29.5
4.9
21.8
R
Chocolate, white, caramel white or milk and white, plain
2223
532
33.2
0
22.2
R
Chocolate, white, filled
2223
532
33.2
0
22.2
R
Choko, cooked, fat added
191
46
2.8
1.7
1.9
G
Choko, cooked, fat not added
98
23
0.2
1.8
1.0
G
Chop suey, made without meat
147
35
0.1
1.6
1.5
G
Choux pastry, custard or cream-filled, iced
1273
305
16
0.8
12.7
R
Choux pastry, custard or cream-filled, uniced
1226
293
18.4
1
12.3
R
Chowder, fish, homemade
561
134
9.4
0.5
5.6
G
Chutney, fruit
752
180
0.3
2.2
7.5
A
Chutney, fruit, artificially sweetened
702
168
0.5
3.5
7.0
G
Cider, alcoholic, draught
186
44
0
0
1.9
R
Cider, alcoholic, dry
161
39
0
0
1.6
R
Cider, alcoholic, sweet
221
53
0
0
2.2
R
Cider, white (> 6% ALC/VOL)
240
57
0
0
2.4
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 63
ULTIMATE FOOD ENERGY GUIDE
62
Clam, cooked
548
131
0.6
0
5.5
Cocktail, black Russian
1114
267
0.1
0
11.1
G R
Cocktail, daiquiri
692
166
0
0
6.9
R
Cocktail, gin & tonic
235
56
0
0
2.4
R
Cocktail, martini
847
203
0
0
8.5
R
Cocktail, pina colada
555
133
4.5
0.4
5.6
R
Cocktail, screwdriver
250
60
0.1
0.2
2.5
R
Cocktail, tequila sunrise
364
87
0
0.2
3.6
R
Cocoa powder
1296
310
14
4.5
13.0
R
Cocoa, from powder with water (no milk)
13
3
0.2
0
0.1
G
Coconut cream, canned
856
205
20.3
1.7
8.6
R
Coconut flesh or meat, desiccated
2738
655
65.1
14.7
27.4
R
Coconut ice
1542
369
12.7
2.8
15.4
R
Coconut water (liquid from coconut)
39
9
0.2
0
0.4
G
Coconut, flesh or meat, raw
1181
283
27.4
7.6
11.8
R
Coconut, milk, canned
856
205
20.3
1.7
8.6
R
Coconut, milk, fresh
991
237
23.8
2.2
9.9
R
Cod, baked or grilled, fat added
552
132
5.3
0
5.5
G
Cod, baked or grilled, fat not added
418
100
0.9
0
4.2
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
63
Prof Trim - Ultimate 24/8/06 15:45 Page 64
ENERGY
ENERGY
kJ/100g
Cod, battered, fried Cod, crumbed, fried, commercial
FAT
64
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
868
208
8.8
0.8
8.7
510
122
2.1
0.3
5.1
G
Cod, crumbed, fried, homemade
955
228
9.4
1
9.6
A
Cod, floured, fried
706
169
8.5
0.2
7.1
G
Cod, smoked, baked or grilled, fat added
591
141
5.6
0
5.9
G
Cod, smoked, baked or grilled, fat not added
418
100
0.9
0
4.2
G
Cod, smoked, raw
356
85
1
0
3.6
G
A
Cod, smoked, steamed or poached
397
95
1.5
0
4.0
G
Cod, steamed or poached
388
93
0.8
0
3.9
G
Coffee bean, choc-coated
1959
469
25
3.1
19.6
R
Coffee, black, from ground, decaffeinated
4
1
0
0.1
0.0
G
Coffee, black, from ground, regular
4
1
0
0.1
0.0
G
Coffee, Turkish
146
35
0.1
1.7
1.5
A
Coffee, white w. milk, from instant, decaf.
55
13
0.6
0.1
0.6
G
Coffee, white with milk, cappuccino, regular
104
25
1.3
0.1
1.0
G
Coffee, white with milk, from ground, decaf.
74
18
0.9
0.1
0.7
G
Coffee, white with milk, from ground, regular
54
13
0.6
0.1
0.5
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 65
ULTIMATE FOOD ENERGY GUIDE
64
Coffee, white with milk, from instant, regular
55
13
0.6
0.1
0.6
Coffee, white with whitener, from instant
27
6
0.4
0.1
0.3
G G
Coffee, white, cappuccino, decaffeinated
104
25
1.3
0.1
1.0
G
Coffee-and-chicory, black, from essence
37
9
0
0
0.4
G
Coffee-and-milk, from coffee-and-milk concentrate
125
30
0.8
0.1
1.3
A
Cola, alcoholic
212
51
0
0
2.1
R
Cone, sugar or waffle
1671
400
5.8
1
16.7
R1
Cone, wafer, for ice-cream
1560
373
2.3
1.3
15.6
R1
Confectionary stick
1642
393
16.4
3.1
16.4
R
Confectionery, carbohydrate-modified not choc., hard type
1020
244
0
0
10.2
A
Confectionery, carbohydrate-modified, not choc., soft type
831
199
0
0
8.3
A
Confectionery, nougat type, plain or candy-coated
1257
301
2
0
12.6
R1
Confectionery, sugar, carob-coated
1752
419
9.9
1
17.5
R1
Confectionery, sugar, hard type, no fat added
1580
378
0
0
15.8
R1
Confectionery, sugar, hard type, with fat added
1671
400
3.4
0
16.7
R1
Confectionery, sugar, jelly type
1130
270
0
0
11.3
A
Confectionery, sugar, soft type
1356
324
0.1
0
13.6
R1
Cookie, fortune
1896
454
16.1
2
19.0
R
Copha
3700
885
99.9
0
37.0
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
65
Prof Trim - Ultimate 24/8/06 15:45 Page 66
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
66
Cordial, blackcurrant, recommended dilution
150
36
0
0
1.5
A
Cordial, citrus fruit juice high (>40%), reg., rec. dilution
181
43
0
0
1.8
R
Cordial, citrus fruit juice moderate(<40%), reg., rec. dilution 170
41
0
0
1.7
R
Cordial, citrus fruit juice, artif. sweetened, rec. dilution
5
1
0
0
0.1
G
Cordial, other fruit juice high (>40%), reg., rec. dilution
181
43
0
0
1.8
R
Cordial, other fruit juice moderate(<40%), reg., rec. dilution 165
39
0
0
1.7
R
Cordial, other fruit juice, artif. sweetened, rec. dilution
5
1
0
0
0.1
G
Corn fritter, commercial
640
153
3.1
1.6
6.4
G
Corn fritter, homemade
542
130
3.5
2.3
5.4
G
Corn, canned, fat added
494
118
3
3
4.9
G
Corn, canned, fat not added
428
102
1
3.1
4.3
G
Corn, cooked from frozen, fat added
523
125
3.1
3
5.2
G
Corn, cooked from frozen, fat not added
457
109
1
3.1
4.6
G
Corn, cooked from raw, fat added
523
125
3.1
3
5.2
G G
Corn, cooked from raw, fat not added
457
109
1
3.1
4.6
Corn, cream style, canned
366
88
0.7
3.4
3.7
G
Corn, raw
431
103
1.2
4.5
4.3
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 67
ULTIMATE FOOD ENERGY GUIDE
66
Cornbread, homemade
1255
300
10.9
1.5
12.6
R
Cornmeal, cooked with milk
409
98
3.1
0.4
4.1
G
Cornmeal, cooked with water, fat added
274
66
3.1
0.3
2.7
G
Cornmeal, cooked with water, fat not added
175
42
0.2
0.4
1.8
G
Cough lolly with added vitamin C
1580
378
0
0
15.8
R1
Couscous, cooked, fat added
355
85
4.6
0.1
3.6
G
Couscous, cooked, no fat added
197
47
0.1
0.1
2.0
G
Cowpea, dry, cooked, fat added
499
119
2.5
6.3
5.0
G
Cowpea, dry, cooked, fat not added
435
104
0.5
6.5
4.4
G
Crab, steamed
254
61
0.6
0
2.5
G
Crab, cooked
254
61
0.6
0
2.5
G
Crabmeat, canned in brine, drained
254
61
0.6
0
2.5
G
Cracker, rice
1836
439
10.2
2
18.4
R
Cranberry, stewed, sugar-sweetened
309
74
0.1
1.3
3.1
G
Cream, light, unsweetened
906
217
21.2
0
9.1
R
Cream, mock, homemade
900
215
8.3
0
9.0
A
Cream, pure (> 35% fat)
1660
397
42.8
0
16.6
R
Cream, pure, whipped, sweetened
1657
396
41
0
16.6
R
Cream, pure, whipped, unsweetened
1660
397
42.8
0
16.6
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
67
Prof Trim - Ultimate 24/8/06 15:45 Page 68
ENERGY
ENERGY
kJ/100g
Cream, reduced fat (> 25% fat) Cream, reduced fat, canned
FAT
68
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
1091
261
26.6
0
10.9
1090
261
26.6
0
10.9
R
Cream, rich (> 48% fat)
1980
474
51.6
0
19.8
R
Cream, rich, whipped, sweetened
1964
470
49.4
0
19.6
R
Cream, rich, whipped, unsweetened
1980
474
51.6
0
19.8
R
Cream, sour (> 35% fat)
1560
373
39.7
0
15.6
R
Cream, sour, light (> 18% fat)
877
210
19.7
0
8.8
R
Cream, sour, reduced fat (> 25% fat)
1233
295
31.1
0
12.3
R
Cream, thickened (> 35% fat)
1450
347
36.8
0
14.5
R
Cream, thickened, whipped, sweetened
1456
348
35.2
0
14.6
R
Cream, thickened, whipped, unsweetened
1450
347
36.8
0
14.5
R
Cream, whipped, aerosol can
1741
417
45.1
0
17.4
R
R
Cream, whipped, reduced fat, aerosol can
1230
294
30.5
0
12.3
R
Creme caramel, commercial
529
127
3.8
0
5.3
G
Creme caramel, homemade
860
206
12.5
0
8.6
R
Crepe, dessert, with rich sauce
1151
275
11.9
0.5
11.5
R
Crepe, plain, homemade or commercial
721
172
5.6
1
7.2
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 69
ULTIMATE FOOD ENERGY GUIDE
68
Crepe, savoury, fish-filled
757
181
7.6
0.6
7.6
A
Crepe, savoury, meat-filled
671
161
6
1.4
6.7
G
Crepe, savoury, poultry-filled
811
194
9.5
0.6
8.1
A
Crepe, savoury, vegetable-filled
627
150
6.2
1.5
6.3
G
Cress, raw
97
23
0.3
3.7
1.0
G
Crisp, potato, flavoured, monounsaturated vegetable oil
2225
532
32.3
11.9
22.3
R
Crisp, potato, flavoured, restructured
2265
542
33.4
11.9
22.7
R
Crisp, potato, flavoured, vegetable oil
2265
542
33.4
11.9
22.7
R
Crisp, potato, plain, monounsaturated vegetable oil, salted
2208
528
32.3
11.9
22.1
R
Crisp, potato, plain, restructured
2195
525
32.1
11.9
22.0
R
Crisp, potato, plain, vegetable oil, no salt added
2195
525
32.1
11.9
22.0
R
Crisp, potato, plain, vegetable oil, salted
2195
525
32.1
11.9
22.0
R
Crisp, potato, restructured, reduced fat & reduced salt
1958
468
20.2
15.2
19.6
R
Crisp, vegetable, tapioca-based
2170
519
26.3
1.2
21.7
R
Croissant, chocolate
1761
421
24
2.7
17.6
R
Croissant, fruit
1617
387
21.3
3
16.2
R
Croissant, ham- & cheese-filled
1420
340
20.4
1.8
14.2
R
Croissant, plain
1717
411
23.6
2.9
17.2
R
Croutons
2081
498
37.1
3.1
20.8
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
69
Prof Trim - Ultimate 24/8/06 15:45 Page 70
ENERGY
ENERGY
kJ/100g
Crumble, fruit, commercial Crumble, fruit, homemade
FAT
70
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
1262
302
14.9
1.5
12.6
553
132
6.7
1.6
5.5
G
Crumpet, white, toasted
881
211
0.8
3
8.8
A
Crumpet, white, untoasted
793
190
0.7
2.7
7.9
A
Crumpet, wholemeal, toasted
834
200
1.1
3.9
8.3
A
Cucumber pickle, dill
36
9
0
0.7
0.4
G
Cucumber pickle, sour
322
77
0.3
2.2
3.2
G
Cucumber pickle, sweet
519
124
0.3
2.2
5.2
G
Cucumber, apple, raw
40
10
0.1
1.2
0.4
G
Cucumber, common, raw
48
11
0.1
0.5
0.5
G
Cucumber, Lebanese, raw
58
14
0.1
1.2
0.6
G
R
Cucumber, telegraph, raw
56
13
0.1
0.9
0.6
G
Currant, dried
1168
279
0.5
6
11.7
A
Curry paste
1465
350
31.2
10.2
14.7
R
Curry powder
1458
349
13.8
27.2
14.6
R
Custard apple, raw
326
78
0.6
2.5
3.3
G
Custard, boiled, from custard powder, with added milk
492
118
3
0
4.9
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 71
ULTIMATE FOOD ENERGY GUIDE
70
Custard, boiled, from dry mix, with added water
363
87
2.7
0
3.6
G
Custard, bread & butter, baked
563
135
7.6
0.3
5.6
G
Custard, egg, baked
398
95
4.5
0
4.0
G
Custard, egg, boiled
401
96
4.3
0
4.0
G
Custard, egg, solid, from dry mix, with added milk
398
95
3.4
0.3
4.0
G
Custard, low fat, vanilla, commercial
328
78
1
0
3.3
G
Custard, macaroni, baked
281
67
2.9
0.1
2.8
G
Custard, regular fat, choc., commercial
424
101
3.4
0.2
4.2
G
Custard, regular fat, vanilla, commercial
392
94
3
0
3.9
G
Custard, rice, baked
300
72
2.8
0
3.0
G
Dairy blend spread, reduced fat, with canola oil
2158
516
57
0
21.6
R
M
Dairy blend spread, red. fat, with canola oil, red. salt
2158
516
57
0
21.6
R
M
Dairy blend, with canola oil
2793
668
75
0
27.9
R
M
Dairy blend, with canola oil, reduced salt
2793
668
75
0
27.9
R
M
Dairy blend, with sunflower oil
2841
680
76.3
0
28.4
R
M
Dairy blend, with sunflower oil, reduced salt
2830
677
76
0
28.3
R
Dairy dessert, choc., commercial
462
111
3.3
0.1
4.6
G
Dairy dessert, choc., from dry mix, with added milk
450
108
3.2
0
4.5
G
Dairy dessert, other flavours, commercial
442
106
3.1
0
4.4
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
71
Prof Trim - Ultimate 24/8/06 15:45 Page 72
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
72
Dairy dessert, other flavs, from dry mix, with added milk
450
108
3.2
0
4.5
G
Danish pastry, cheese-type, with fruit
1308
313
15.5
2.3
13.1
R
Danish pastry, plain or spice, no custard
1805
432
22.5
1.4
18.1
R
Danish pastry, with custard
1490
356
19.6
1.1
14.9
R
Danish pastry, with custard & fruit
1308
313
15.5
2.3
13.1
R
Danish pastry, with custard & nuts
1740
416
24.5
1.8
17.4
R
Danish pastry, with fruit, no custard
1496
358
18
1.2
15.0
R
Danish pastry, with jam, no custard
1722
412
21.2
1.5
17.2
R
Danish pastry, with nuts, no custard
1915
458
27.1
2
19.2
R
Danish pastry, with sultanas, pecans & apricots, iced
1817
435
23.8
2
18.2
R
Date, dried
1208
289
0.2
9.7
12.1
A
Date, raw
575
138
0.1
4.6
5.8
G
Dhal, canned
511
122
7.2
3.5
5.1
G
Dhal, lentil
463
111
1.1
5.2
4.6
G
Dim sim, meat-filled, deep-fried
1084
259
11.9
3.1
10.8
R
Dim sim, meat-filled, raw
879
210
8.2
2.8
8.8
A
Dim sim, meat-filled, steamed
879
210
8.2
2.8
8.8
A
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 73
ULTIMATE FOOD ENERGY GUIDE
72
Dip, bean & tomato salsa (includes nachos topping)
293
70
0.4
4
2.9
G
Dip, bean, made from refried beans
515
123
5.5
4.9
5.2
G
Dip, cheese with chili pepper
1305
312
31.2
0.2
13.1
R
Dip, cream cheese-based, commercial
1050
251
21.6
0
10.5
R
Dip, cream cheese-based, homemade
1253
300
29.4
0
12.5
R
Dip, cream cheese-based, reduced fat, commercial
682
163
10.8
0
6.8
R
Dip, eggplant
153
37
1.6
2.4
1.5
G
Dip, light sour cream-based, commercial
819
196
17.4
0
8.2
R
Dip, light sour cream-based, homemade
793
190
16.7
0
7.9
R
Dip, sour cream-based, commercial
966
231
21.8
0
9.7
R
Dip, sour cream-based, homemade
1253
300
29.4
0
12.5
R
Dip, yoghurt-based, regular fat, commercial
572
137
11
2.8
5.7
R
Dip, yoghurt-based, regular fat, homemade
193
46
1.9
0.4
1.9
G
Dory, baked or grilled, fat added
591
141
5.6
0
5.9
G
Dory, baked or grilled, fat not added
460
110
1.3
0
4.6
G
Dory, crumbed, baked from frozen
972
233
14.5
0.6
9.7
R
Dory, floured, fried
742
178
8.8
0.2
7.4
G
Dory, steamed or poached
427
102
1.2
0
4.3
G
Doughnut, cinnamon sugar, cake type
1558
373
20.6
2.2
15.6
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
73
Prof Trim - Ultimate 24/8/06 15:45 Page 74
ENERGY
ENERGY
kJ/100g
Doughnut, cinnamon sugar, yeast type Doughnut, cream- & jam-filled, sugar-coated, yeast type Doughnut, cream- & jam-filled, yeast type
FAT
74
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
1558
373
20.6
2.2
15.6
1379
330
17.1
1.9
13.8
R
1368
327
18
2
13.7
R
R
Doughnut, cream-filled, yeast type
1419
339
21
1.5
14.2
R
Doughnut, custard-filled, yeast type
1441
345
18.8
2
14.4
R
Doughnut, iced, cake type
1796
430
24.1
2
18.0
R
Doughnut, iced, cream-filled, yeast type
1584
379
23.4
1.4
15.8
R
Doughnut, iced, yeast type
1796
430
24.1
2
18.0
R
Doughnut, jam-filled, sugar-coated, yeast type
1512
362
18.5
2.1
15.1
R
Doughnut, plain, cake type
1558
373
20.6
2.2
15.6
R
Doughnut, plain, yeast type
1558
373
20.6
2.2
15.6
R
Dressing, Caesar
2139
512
57
0
21.4
R
Dressing, coleslaw, red. fat, artificially sweetened, comm.
249
60
5.4
2
2.5
G
Dressing, coleslaw, reduced fat, commercial
782
187
9.8
0.6
7.8
A R
Dressing, coleslaw, regular fat, commercial
1646
394
30.1
0.7
16.5
Dressing, French, fat free, artificially sweetened
39
9
0.1
0.1
0.4
G
Dressing, French, fat free, commercial
335
80
0.1
0.1
3.4
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 75
ULTIMATE FOOD ENERGY GUIDE
74
Dressing, French, regular fat, commercial
1100
263
23.8
0
11.0
Dressing, French, regular fat, with olive oil, commercial
1100
263
23.8
0
11.0
R R
Dressing, Italian, fat free, artificially sweetened
50
12
0
0
0.5
G
Dressing, Italian, fat free, commercial
372
89
0
0.6
3.7
G
Dressing, Italian, regular fat, commercial
1316
315
31.4
0.7
13.2
R
Dressing, Italian, regular fat, with olive oil, commercial
1316
315
31.4
0.7
13.2
R
Dressing, salad, oil- & vinegar-based, homemade
2473
592
66
0.2
24.7
R
Dressing, thousand island, reduced fat, commercial
721
172
10.4
1.4
7.2
R
Dressing, thousand island, regular fat, commercial
1621
388
35.2
1.4
16.2
R
Dressing, yoghurt
283
68
2.2
0
2.8
G
Dried fruit and nut mix, choc-coated
1766
422
18
4.2
17.7
R
Dried fruit mix (sultana/raisin), choc-coated
1548
370
8.7
3.5
15.5
R1
Dried fruit mix, carob-coated
1547
370
10.4
4.2
15.5
R
Drinking choc., from powder with water & milk
56
13
0.5
0
0.6
G
Drinking choc., from powder w. water (no milk)
21
5
0.1
0
0.2
G
Dripping, beef
3700
885
100
0
37.0
R
Dripping, pork
3703
886
100
0
37.0
R
Duck in plum sauce, from basic ingdts
972
233
12
0.4
9.7
R
Duck, baked or roasted, with skin
1297
310
26
0
13.0
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
M
M
75
Prof Trim - Ultimate 24/8/06 15:45 Page 76
ENERGY
ENERGY
kJ/100g
Duck, baked or roasted, without skin Dumpling, apple, homemade
FAT
76
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
765
183
9.5
0
7.7
A
1179
282
13.6
2.2
11.8
R
Dumpling, chicken-filled, cooked
610
146
3.3
2
6.1
G
Dumpling, golden syrup, homemade
888
212
5.9
1.3
8.9
A
Dumpling, meat-filled, cooked
629
150
3.9
2
6.3
G
Dumpling, plain, homemade
772
185
7.3
1.3
7.7
A
Dumpling, potato- or cheese-filled, cooked
696
167
7
1.4
7.0
G
Egg flip, reduced fat milk, commercial
312
75
1.8
0
3.1
G
Egg flip, whole milk, commercial
432
103
5.9
0
4.3
G
Egg salad, with mayonnaise
689
165
12.7
0.4
6.9
R
Egg, Benedict
1023
245
16.2
1.3
10.2
R
Egg, curried, sandwich filling
737
176
13.2
0.3
7.4
R
Egg, duck, cooked
738
177
13.8
0
7.4
R
Egg, mashed with mayonnaise, sandwich filling
731
175
13.2
0.1
7.3
R
Egg, omelette, fat added
758
181
15.3
0
7.6
R
Egg, omelette, fat added, made with milk
777
186
15.3
0
7.8
R
Egg, omelette, fat not added
558
133
9.5
0
5.6
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 77
ULTIMATE FOOD ENERGY GUIDE
76
Egg, omelette, with bacon, fat added
718
172
13.7
0
7.2
R
Egg, omelette, with cheese, fat added
815
195
16.2
0
8.2
R
Egg, omelette, with mushroom, fat added
577
138
10.9
0.9
5.8
R
Egg, omelette, with tomato, fat added
560
134
10.9
0.4
5.6
R
Egg, scrambled, fat added
652
156
11.8
0
6.5
R
Egg, scrambled, fat not added
562
134
9.2
0
5.6
G
Egg, scrambled, with bacon, fat added
738
177
13.5
0
7.4
R
Egg, scrambled, with cheese, fat added
713
171
12.9
0
7.1
R
Egg, white, boiled
204
49
0
0
2.0
G
Egg, white, fried
555
133
9.5
0
5.6
G
Egg, whole, boiled
632
151
10.9
0
6.3
R
Egg, whole, fat-modified, raw
594
142
10.1
0
5.9
R
Egg, whole, fried
796
190
15
0
8.0
R
Egg, whole, poached
627
150
11.2
0
6.3
R
Egg, whole, raw
594
142
10.1
0
5.9
R
Egg, whole, w-3 modified, boiled
632
151
10.9
0
6.3
R
Egg, whole, w-3 modified, poached
627
150
11.2
0
6.3
R
Egg, whole, w-3 modified, raw
594
142
10.1
0
5.9
R
Egg, yolk, cooked
1450
347
31.7
0
14.5
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
77
Prof Trim - Ultimate 24/8/06 15:45 Page 78
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
78
Eggplant in tomato sauce, cooked
281
67
4.3
2.4
2.8
G
Eggplant, battered, fried
809
194
11.9
2.2
8.1
R
Eggplant, cooked, fat added, (not fried)
227
54
3.8
2.4
2.3
G
Eggplant, cooked, fat not added
101
24
0.3
2.5
1.0
G
Eggplant, fried
354
85
7.4
2.3
3.5
G
Eggplant, pickled
379
91
0.1
0.8
3.8
G
Emu, cooked
516
123
2.2
0
5.2
G
Enchilada, with beans & cheese, no meat
1076
257
10.5
5.7
10.8
R
Enchilada, with beef & cheese, no beans
1076
257
10.5
5.7
10.8
R
Enchilada, with chicken & tomato-based sauce
895
214
6.9
1.5
9.0
A
Endive, cooked, fat added
173
41
3
2.6
1.7
G
Endive, cooked, fat not added
73
17
0.2
2.7
0.7
G
Endive, raw
59
14
0.2
2.2
0.6
G
Falafel (chickpea patty), fried, commercial
1102
264
14.9
11.9
11.0
R
Falafel (chickpea patty), made from dry mix
1112
266
12.4
7.6
11.1
R
Fat, solid fat/oil
3700
885
100
0
37.0
R
Fat, solid, frying
3700
885
99.9
0
37.0
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 79
ULTIMATE FOOD ENERGY GUIDE
78
Fat, solid, frying, animal & vegetable fat mixture
3700
885
99.9
0
37.0
Fat, solid, frying, vegetable
3700
885
99.9
0
37.0
R R
Feijoa, raw
177
42
0.4
3
1.8
G
Fennel, cooked, fat not added
119
28
0.1
4.1
1.2
G
Fennel, raw
101
24
0.1
2.9
1.0
G
Fermented milk drink
298
71
0
0
3.0
G
Fig, dried
1082
259
0.7
14.3
10.8
A
Fig, raw, peeled
185
44
0.3
2.1
1.9
G
Fig, raw, unpeeled
189
45
0.3
2.5
1.9
G
Fig, stewed, from raw, sugar-sweetened
345
83
0.2
1.6
3.5
G
Fig, stewed, from raw, unsweetened
140
33
0.2
1.8
1.4
G
Fillet (made from gluten), vegetarian, cooked, fat added
429
103
2.5
0.7
4.3
G
Fillet (made from gluten), vegetarian, uncooked
353
84
0.8
0.6
3.5
G
Fish ball, Asian
314
75
0.8
0
3.1
G
Fish cake or patty, crumbed, baked from frozen
983
235
13.1
1
9.8
R
Fish cake or patty, crumbed, fried, commercial
1156
277
14.6
0.7
11.6
R
Fish cake or patty, fried, homemade
893
214
14.7
0.7
8.9
R
Fish cake or patty, grilled
574
137
4.8
0.8
5.7
G
Fish casserole w. pasta, w. cream-based simmer sauce
753
180
10.8
0.4
7.5
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
79
Prof Trim - Ultimate 24/8/06 15:45 Page 80
Short Name
ENERGY
ENERGY
kJ/100g
FAT
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
80
428
102
1.8
1.3
4.3
G
Fish cocktail, battered, fried
(not pasta)
929
222
9
0.9
9.3
A
Fish finger, fried
981
235
14.4
0.7
9.8
R
Fish finger, frozen, uncooked
855
205
11.5
0.7
8.6
R
Fish finger, grilled or baked
948
227
11.3
1
9.5
R
Fish in Asian-style simmer sauce
544
130
4.8
1
5.4
G
Fish in Asian-style stir-fry, made from basic ingdts
640
153
5.6
0
6.4
G
Fish in black bean sauce, from basic ingdts
540
129
5
0.3
5.4
G
Fish in cream-based simmer sauce
696
167
10
1.1
7.0
R
Fish in cream-based sauce from basic ingdts
800
191
12.7
0.4
8.0
R
Fish in lemon sauce, from basic ingdts
503
120
4.2
0
5.0
G
Fish in sauce, commercial, boiled from frozen
443
106
3.4
0.2
4.4
G
Fish in sweet sour sauce from basic ingdts
491
117
1.6
0.5
4.9
G
Fish in tomato-flavoured sauce from basic ingdts
385
92
1.6
1.1
3.9
G
Fish in white sauce from basic ingdts
597
143
6.6
0.3
6.0
G
Fish kedgeree, with egg and rice
775
185
8.7
0.3
7.8
A
ULTIMATE FOOD ENERGY GUIDE
Fish casserole w. pasta, w. tomato-flav. simmer sauce
Prof Trim - Ultimate 24/8/06 15:45 Page 81
ULTIMATE FOOD ENERGY GUIDE
80
Fish paste or spread
652
156
6.9
1.4
6.5
Fish pie with potato topping
657
157
8.3
0.6
6.6
G G
Fish stick, frozen
380
91
0.8
0.4
3.8
G
Fish stick, frozen, fried
620
148
5.4
0.5
6.2
G
Fish with cream layer, crumbed, baked from frozen
940
225
14.3
0.6
9.4
R
Fish w. pasta in cream-based sauce from basic ingdts
654
156
9.3
0.4
6.5
G
Fish with pasta in soup-based sauce from basic ingdts
435
104
3.1
0.8
4.4
G
Fish w. pasta in tomato-flav. sauce from basic ingdts
447
107
3
1
4.5
G
Fish with rice in cream sauce (frozen meal)
486
116
3.2
1.1
4.9
G
Fish with rice in soup-based sauce from basic ingdts
439
105
3
0.6
4.4
G
Fishburger, chain, w. fish patty and cheese, bun
1184
283
13.1
1.7
11.8
R
Flathead, baked or grilled, fat added
637
152
5.6
0
6.4
G
Flathead, baked or grilled, fat not added
511
122
1.3
0
5.1
G
Flathead, battered, fried
916
219
9
0.8
9.2
A
Flathead, crumbed, fried, commercial
617
148
3
0.3
6.2
G
Flathead, crumbed, fried, homemade
883
211
7.2
0.9
8.8
A
Flathead, floured, fried
786
188
8.8
0.2
7.9
A
Flathead, steamed or poached
487
117
1.2
0
4.9
G
Flounder, baked or grilled, fat added
583
139
5.9
0
5.8
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
81
Prof Trim - Ultimate 24/8/06 15:45 Page 82
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
82
Flounder, baked or grilled, fat not added
452
108
1.6
0
4.5
G
Flounder, battered, fried
886
212
9.2
0.8
8.9
A
Flounder, crumbed, fried, commercial
574
137
3.6
0.3
5.7
G
Flounder, floured, fried
735
176
9
0.2
7.4
G
Flounder, steamed or poached
420
100
1.4
0
4.2
G
Flummery, no added fruit
697
167
4.1
0
7.0
G
Focaccia, bacon
1010
242
3.4
2.4
10.1
A
Focaccia, cheese
1120
268
6.4
2.4
11.2
A
Focaccia, cheese & bacon
1065
255
4.9
2.4
10.7
A
Focaccia, herb & garlic
1057
253
3.3
2.6
10.6
A
Focaccia, olive & tomato
984
235
3.6
2.6
9.8
A
Focaccia, plain
1057
253
3.3
2.6
10.6
A
Frankfurter or hot dog, battered, fried
1282
307
20.8
0.1
12.8
R
Frankfurter or hot dog, crumbed, fried
1282
307
20.8
0.1
12.8
R
Frankfurter, canned, drained
876
210
17.4
1.5
8.8
R
Frankfurter or hot dog, in bun
1256
300
15.3
2.7
12.6
R
Frankfurter, wiener or hot dog, cooked
1051
251
19.9
1.8
10.5
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 83
ULTIMATE FOOD ENERGY GUIDE
82
French toast, plain
1013
242
11
2.1
10.1
R
Fromage frais, fruit
511
122
4.4
0
5.1
G
Fromage frais, reduced fat or light, fruit
393
94
0.3
0
3.9
G
Fromage frais, reduced fat or light, vanilla
377
90
0.4
0
3.8
G
Fromage frais, vanilla
491
117
5.3
0
4.9
G
Frozen dessert, whey-based, creme glace, choc. flavour
130
31
0.2
0
1.3
G
Frozen dessert, whey-based, creme glace, other flavours
122
29
0.1
0
1.2
G
Fruche, frozen, fruit flavour
262
63
1.9
0.1
2.6
G
Fruit drink, apple
162
39
0
0
1.6
R
Fruit drink, apple-blackcurrant, ready to drink
161
39
0
0
1.6
R
Fruit drink, apple-raspberry
160
38
0
0
1.6
R
Fruit drink, apricot nectar
223
53
0
0.9
2.2
R
Fruit drink, blackcurrant
168
40
0.1
0
1.7
R
Fruit drink, grape
236
56
0
0
2.4
R
Fruit drink, grapefruit
155
37
0
0
1.6
R
Fruit drink, guava nectar
235
56
0.2
0
2.4
R
Fruit drink, lemon, ready to drink
173
41
0
0
1.7
R
Fruit drink, lemon, reconstituted from concentrate
173
41
0
0
1.7
R
Fruit drink, lemon-lime
163
39
0
0
1.6
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
83
Prof Trim - Ultimate 24/8/06 15:45 Page 84
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
84
Fruit drink, lime-orange
152
36
0
0.1
1.5
A
Fruit drink, mango nectar
235
56
0.1
0
2.4
R
Fruit drink, mango-banana nectar
241
58
0.1
0
2.4
R
Fruit drink, orange, ready to drink
156
37
0
0.1
1.6
R
Fruit drink, orange, reconstituted from concentrate
156
37
0
0.1
1.6
R
Fruit drink, orange-banana
151
36
0
0.1
1.5
A
Fruit drink, orange-mango, ready to drink
154
37
0
0.1
1.5
A
Fruit drink, orange-mango, reconstituted from concentrate
154
37
0
0.1
1.5
R
Fruit drink, orange-passionfruit
173
41
0
0.1
1.7
R
Fruit drink, passion nectar, ready to drink
180
43
0.1
0
1.8
R
Fruit drink, peach nectar
230
55
0
0
2.3
R
Fruit drink, pineapple
166
40
0
0
1.7
R
Fruit drink, pineapple-apple-passionfruit
161
39
0
0
1.6
R
Fruit drink, pineapple-apricot
229
55
0
0
2.3
R
Fruit drink, pineapple-coconut
190
45
0.3
0
1.9
R
Fruit drink, pineapple-mango
160
38
0
0
1.6
R
Fruit drink, pineapple-orange
160
38
0
0
1.6
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 85
ULTIMATE FOOD ENERGY GUIDE
84
Fruit drink, pineapple-pear-peach
177
42
0
0
1.8
R
Fruit drink, tropical
149
36
0
0.1
1.5
A
Fruit leather, 100% fruit
1375
329
2.3
1.6
13.8
R1
Fruit leather, with added sugar
1501
359
2.3
1.6
15.0
R1
Fruit medley, dried
1108
265
0.4
7.6
11.1
A
Fruit medley, dried, stewed, sugar-sweetened
368
88
0.1
1.6
3.7
G
Fruit medley, dried, stewed, unsweetened
246
59
0.1
1.7
2.5
G
Fruit mince
1004
240
3.2
3.2
10.0
A
Fruit mix, snack pack, apple/blackcurrant, in natural juice
169
40
0.1
1.2
1.7
G
Fruit mix, snack pack, apple/strawberry, in natural juice
169
40
0.1
1.2
1.7
G
Fruit mix, snack pack, peach/mango, in natural juice
172
41
0.1
0.8
1.7
G
Fruit mix, snack pack, peach/pear, in natural juice
186
44
0.1
1.2
1.9
G
Fruit mix, snack pack, pineapple/pear, in natural juice
180
43
0
1
1.8
G
Fruit piece, bite-sized, compound, yoghurt-coated
1378
330
7.9
4.3
13.8
R1
Fruit punch, alcoholic
298
71
0
0.1
3.0
G
Fruit salad, canned in light syrup
213
51
0.1
1.1
2.1
G
Fruit salad, canned in light syrup, drained
213
51
0.1
1.2
2.1
G
Fruit salad, canned in natural juice
189
45
0.1
1.5
1.9
G
Fruit salad, canned in natural juice, drained
187
45
0.1
1.5
1.9
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
85
Prof Trim - Ultimate 24/8/06 15:45 Page 86
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
86
Fruit salad, fresh, non-tropical
183
44
0.1
1.9
1.8
G
Fruit salad, fresh, tropical
214
51
0.1
2.7
2.1
G
Fruit salad, tropical, canned in heavy syrup
346
83
0.1
1.9
3.5
G
Fruit salad, tropical, canned in light syrup
247
59
0.1
1.3
2.5
G
Fruit salad, tropical, canned in natural juice
217
52
0.1
1.9
2.2
G
Fruit salad, tropical, canned in natural juice, drained
219
52
0.2
2
2.2
G
Fruit spread, 100% fruit, no added sugar
525
126
0.1
1
5.3
G
Fruit, dried, not cooked
1132
271
0.4
6.8
11.3
A
Fruit, mixed, dried
1165
279
0.9
5.6
11.7
A
Fudge, choc-flavoured, plain
1683
403
6.1
0.1
16.8
R1
Fudge, choc-flavoured, with nut
1748
418
10.3
0.9
17.5
R
Fudge, not choc., plain
1611
385
4.2
0
16.1
R1
Fudge, not choc., with nut
1702
407
8.9
0.9
17.0
R1
Garfish, baked or grilled, fat added
619
148
5.3
0
6.2
G
Garfish, baked or grilled, fat not added
510
122
1.6
0
5.1
G
Garfish, floured, fried
785
188
9
0.2
7.9
A
Garlic, cooked
579
139
3.1
18.8
5.8
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 87
ULTIMATE FOOD ENERGY GUIDE
86
Garlic, raw
522
125
2.8
16.9
5.2
Gemfish, crumbed, fried, homemade
1183
283
14.8
1
11.8
G R
Gemfish, floured, fried
1013
242
15.7
0.2
10.1
R
Ghee
3700
885
99.9
0
37.0
R
Giblets, excluding liver, cooked
650
156
6.2
0
6.5
G
Gin
899
215
0
0
9.0
R
Ginger, crystallised
1324
317
0.1
0.5
13.2
R1
Gingerbread
1391
333
12.3
1.4
13.9
R
Gnocchi, not potato, cooked
511
122
0.3
1.8
5.1
G
Gnocchi, potato, cooked
620
148
0.9
2.3
6.2
G
Grape juice, sparkling, non-alcoholic
226
54
0
0
2.3
R
Grape, black, with seeds, raw
274
66
0.1
0.9
2.7
G
Grape, green, no seeds, raw
264
63
0.1
0.9
2.6
G
Grape, green, with seeds, raw
260
62
0.1
0.9
2.6
G
Grapefruit, raw
116
28
0.2
0.6
1.2
G
Gravy, commercial
526
126
8.5
0.1
5.3
G
Gravy, from beef or veal stew (includes onion)
321
77
6.2
0.5
3.2
G
Gravy, from chicken stew (includes onion)
264
63
4.6
0.5
2.6
G
Gravy, from lamb stew (includes onion)
321
77
6.2
0.5
3.2
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
87
Prof Trim - Ultimate 24/8/06 15:45 Page 88
Short Name
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
88
Gravy, from pork stew (includes onion)
322
77
6.2
0.5
3.2
G
Gravy, homemade, plain
434
104
9.1
0
4.3
G
Gravy, mushroom, homemade
210
50
3.2
0.6
2.1
G
Gravy, onion, homemade
215
51
3.2
0.4
2.2
G
Gravy, reduced energy, from powder, with added water
79
19
0.2
1.3
0.8
G
369
88
7.9
0
3.7
G
89
21
0.1
0
0.9
G G
dripping/fat & water Gravy, reg., from powder, with added water only Gravy, salt reduced, from powder, with added meat
369
88
7.9
0
3.7
Gravy, salt reduced, from powder, with added water
dripping/fat
91
22
0.2
0
0.9
G
Guacamole
577
138
13.5
1.3
5.8
R
Guava, raw
144
34
0.5
5.4
1.4
G
Guava, stewed, sugar-sweetened
316
76
0.3
3.5
3.2
G
Haddock, smoked, steamed or poached
429
103
0.9
0
4.3
G
Hake, baked or grilled, fat added
569
136
6.4
0
5.7
G
Hake, baked or grilled, fat not added
437
105
2.1
0
4.4
G
ULTIMATE FOOD ENERGY GUIDE
Gravy, reg., from powder, with added meat
Prof Trim - Ultimate 24/8/06 15:45 Page 89
ULTIMATE FOOD ENERGY GUIDE
88
Hake, floured, fried
721
172
9.5
0.2
7.2
G
Halva, plain
2076
497
30.4
6.8
20.8
R
Ham croquette, fried
937
224
12.2
0.8
9.4
R
Ham, devilled, spread or paste
928
222
15.8
0.1
9.3
R
Ham, leg (no separable fat), pre-packed or deli-sliced
453
108
3.6
0
4.5
G
Ham, leg (separable fat), fat trimmed
522
125
5.7
0
5.2
G
Ham, leg (separable fat), lean & fat
586
140
7.6
0
5.9
G
Ham, leg, canned
468
112
4.5
0
4.7
G
Ham, leg, reduced salt, canned
468
112
4.5
0
4.7
G
Ham, prosciutto
529
127
5.8
0
5.3
G
Ham, reduced salt, pre-packed or deli-sliced
431
103
3.6
0
4.3
G
Ham, shoulder (no separable fat), pre-packed or deli-sliced
386
92
3.6
0
3.9
G
Ham, shoulder, canned
495
118
6.3
0
5.0
G
Ham, steak, cooked
680
163
7.8
0
6.8
G
Hamburger, chain, w. reg. beef patty, fried onion, tomato, 939
225
9.6
1.9
9.4
A
Hamburger mince, loose, fried
lettuce, bun
1073
257
17.6
0
10.7
R
Hamburger mince, loose, simmered
1043
250
16.6
0
10.4
R
Hamburger patty (meat only), cooked, hamburger mince
1094
262
18.6
0.2
10.9
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
89
Prof Trim - Ultimate 24/8/06 15:45 Page 90
Short Name
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
90
Hamburger patty (w./w. o. onion), crumbed, fried
1255
300
19.9
1
12.6
R
Hamburger patty, cooked, from frozen
1094
262
18.6
0.2
10.9
R
Hamburger patty, with rice (w./w. o. onion), cooked
767
183
10.6
0.3
7.7
R
Hamburger, chain, w. bacon, egg and cheese, muffin
1057
253
13.4
1.4
10.6
R
Hamburger, chain, with large beef patty, bun
1051
251
10.5
1.8
10.5
R
Hamburger, chain, w. sausage patty and cheese, muffin
1173
281
14.4
2.4
11.7
R
Hamburger, chain, w. small beef patty and cheese, bun
1233
295
12
2.2
12.3
R A
935
224
9.5
1.9
9.4
Hamburger, chain, w. sausage patty, egg, cheese, muffin
lettuce, bun
1061
254
14.6
1.7
10.6
R
Hazelnut, choc-coated
2371
567
41
4.6
23.7
R
Hazelnut, dry-roasted, unsalted
2724
652
61.9
10.8
27.2
R
M
Hazelnut, raw
2693
644
61.4
10.4
26.9
R
M
Heart, all types, stewed or braised
846
202
8.3
0
8.5
A
Herring, baked or grilled, fat added
1110
266
20.6
0
11.1
R
Herring, baked or grilled, fat not added
1022
244
17.5
0
10.2
R
Herring, canned in tomato sauce
804
192
14.4
0.6
8.0
R
M
ULTIMATE FOOD ENERGY GUIDE
Hamburger, chain, w. lge beef patty, cheese, tomato,
Prof Trim - Ultimate 24/8/06 15:45 Page 91
ULTIMATE FOOD ENERGY GUIDE
90
Herring, canned with salt
618
148
7.3
0
6.2
G
M
Herring, pickled
976
233
14.6
0
9.8
R
M
Herring, salted
727
174
9.9
0
7.3
G
M
Herring, smoked, grilled
1022
244
17.5
0
10.2
R
M
Herring, smoked, steamed or poached
951
228
16.7
0
9.5
R
M
Honey joy, with corn flakes
1802
431
18.6
0.7
18.0
R
Honey, all types
1320
316
0
0
13.2
R1
Honeycomb, malt/biscuit bite-sized pieces, choc-coated
2048
490
23.7
0.9
20.5
R
Honeycomb, plain
1500
359
0
0
15.0
R1
Honeydew melon, raw
140
33
0.3
1
1.4
G
Horseradish cream
687
164
10.8
1.7
6.9
R
Horseradish, raw
317
76
0.3
7.5
3.2
G
Hummus, commercial
1015
243
17.1
8.7
10.2
R
Hummus, homemade
998
239
15.5
6.9
10.0
R
Hundreds & thousands
1582
378
0
0
15.8
R1
Ice confection, milk, dessert log, other flav., w. choc. swirl
1141
273
18.1
0.4
11.4
R
Ice confection, bar, fruit- & milk-based, all flavours
480
115
3.6
0
4.8
G
Ice confection, fruit, stick/bar, with fruit juice
324
78
0
0
3.2
G
Ice confection, fruit-based, soft serve, all flavours
244
58
0
0.1
2.4
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
91
Prof Trim - Ultimate 24/8/06 15:45 Page 92
Short Name
ENERGY
ENERGY
kJ/100g
Ice confection, milk, cup, choc, w. choc. sauce & pieces Ice confection, milk, dessert log, choc., w. choc. swirl Ice confection, milk, dessert log, vanilla, with choc. swirl
FAT
92
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
831
199
10.6
0.2
8.3
1024
245
15.1
0.2
10.2
R
1239
296
20.5
0.2
12.4
R G
R
426
102
3.5
2
4.3
Ice confection, milk, low fat, vanilla
artificially sweeten ed
394
94
2.2
0
3.9
G
Ice confection, milk, polyunsaturated fat, vanilla flavour
766
183
9.6
2
7.7
A
Ice confection, milk, reduced fat, monounsaturated, vanilla
675
161
6.1
2
6.8
G
Ice confection, milk, regular fat, other flavours
727
174
9.2
0
7.3
G
Ice confection, milk, regular fat, vanilla flavour
727
174
9.2
0
7.3
G
Ice confection, milk, soft serve, choc.
602
144
3.6
0
6.0
G
Ice confection, milk, soft serve, vanilla
543
130
4.5
0
5.4
G
Ice confection, milk, stick/bar, choc. flavour
613
147
6.5
0
6.1
G
Ice confection, milk, stick/bar, choc., choc-coated
1196
286
19
0.2
12.0
R
Ice confection, milk, stick/bar, choc., half choc-coated
759
182
8.9
0.1
7.6
A
Ice confection, milk, stick/bar, half choc-coated
672
161
6.8
0.2
6.7
G
Ice confection, milk, stick/bar, other flavours
511
122
4.1
0.2
5.1
G
ULTIMATE FOOD ENERGY GUIDE
Ice confection, milk, low fat, polyunsaturated, vanilla,
Prof Trim - Ultimate 24/8/06 15:45 Page 93
92
Ice confection, milk, stick/bar, other flavs, choc-coated
1194
286
19
0.2
11.9
R
Ice confection, milk, stick/bar, other flavs, half choc-coated
666
159
6.7
0.2
6.7
G A
Ice confection, milk, stick/bar, other flavs, crumb- & choc-coated
ULTIMATE FOOD ENERGY GUIDE
854
204
8.7
0.4
8.5
Ice confection, milk, stick/bar, vanilla, choc-coated
1194
286
19
0.2
11.9
R
Ice confection, tofu-based, other flavours
650
156
3
0.7
6.5
G
Ice confection, tofu-based, reduced fat, all flavours
622
149
2.2
0.7
6.2
G
Ice confection, tofu-based, vanilla
650
156
3
0.7
6.5
G
Ice confection, water, snow cone, all flavours
263
63
0
0
2.6
G
Ice confection, water, stick/bar, all flavours
263
63
0
0
2.6
G
Ice confection, water, stick/bar, with beverage whitener
343
82
1.4
0
3.4
G
Ice-cream cake, cream-topped
828
198
10.4
0
8.3
R
Ice-cream sandwich, vanilla, in choc. biscuit
1233
295
14
0.8
12.3
R
Ice-cream, cup, vanilla, choc. swirl
776
186
10.7
0
7.8
R
Ice-cream, filled cone, choc., choc- & nut-topped
1128
270
15.2
1.4
11.3
R
Ice-cream, filled cone, other flavs, choc- & nut-topped
1128
270
15.2
1.4
11.3
R
Ice-cream, filled cone, vanilla, choc- & nut-topped
1128
270
15.2
1.4
11.3
R
Ice-cream, low fat, choc., no additions
495
118
3.1
0
5.0
G
Ice-cream, low fat, choc., with confectionery
541
129
3.3
0
5.4
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
93
Prof Trim - Ultimate 24/8/06 15:45 Page 94
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
94
Ice-cream, low fat, other flavours, no additions
495
118
3.1
0
5.0
G
Ice-cream, low fat, other flavours, with fruit
481
115
3
0.1
4.8
G
Ice-cream, low fat, vanilla, artificially sweetened
339
81
3.6
0
3.4
G
Ice-cream, low fat, vanilla, carbohydrate-modified
760
182
10.5
0
7.6
R
Ice-cream, low fat, vanilla, no additions
495
118
3.1
0
5.0
G
Ice-cream, low fat, vanilla, with fruit
509
122
3
0
5.1
G
Ice-cream, reduced fat, choc., no additions
742
178
6
0
7.4
G
Ice-cream, reduced fat, coffee, no additions
818
196
7.1
0
8.2
A
Ice-cream, reduced fat, vanilla, no additions
607
145
6
0
6.1
G
Ice-cream, reduced fat, vanilla, with fruit
623
149
5.6
0.1
6.2
G
Ice-cream, reg. fat, vanilla, w. nuts, fruit & confectionery
806
193
11.4
0.3
8.1
R
Ice-cream, regular fat, choc., no additions
766
183
10.6
0
7.7
R
Ice-cream, regular fat, choc., w. nuts & confectionery
840
201
12
0.2
8.4
R
Ice-cream, regular fat, choc., with choc. chip
857
205
11.8
0
8.6
R
Ice-cream, regular fat, choc., with confectionery
814
195
10.9
0
8.1
R
Ice-cream, regular fat, choc., with nuts
866
207
13.2
0.4
8.7
R
Ice-cream, regular fat, coffee
780
187
10.5
0
7.8
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 95
ULTIMATE FOOD ENERGY GUIDE
94
Ice-cream, regular fat, other flavours, no additions
766
183
10.6
0
7.7
Ice-cream, regular fat, other flavours, with choc. chip
818
196
11.3
0
8.2
R R
Ice-cream, regular fat, other flavours, with confectionery
814
195
10.8
0
8.1
R
Ice-cream, regular fat, other flavours, with fruit
817
195
11.1
0.1
8.2
R
Ice-cream, regular fat, other flavours, with nuts
865
207
13.2
0.4
8.7
R
Ice-cream, regular fat, vanilla, no additions
766
183
10.6
0
7.7
R
Ice-cream, regular fat, vanilla, with choc. chip
818
196
11.3
0
8.2
R
Ice-cream, regular fat, vanilla, with choc. fudge
798
191
10.8
0
8.0
R
Ice-cream, regular fat, vanilla, with confectionery
814
195
10.9
0
8.1
R
Ice-cream, regular fat, vanilla, with fruit
812
194
11.1
0.1
8.1
R
Ice-cream, regular fat, vanilla, with nuts
872
209
13.4
0.3
8.7
R
Ice-cream, rich, choc., no additions
929
222
14.4
0
9.3
R
Ice-cream, rich, choc., with added choc.
1137
272
18.5
0.1
11.4
R
Ice-cream, rich, coffee, with nuts
1165
279
20.2
0.4
11.7
R
Ice-cream, rich, other flavours, with confectionery
1061
254
14.6
0
10.6
R
Ice-cream, rich, other flavours, with nuts
1188
284
20.3
0.8
11.9
R
Ice-cream, rich, other flavours, with nuts & choc.
1158
277
19.5
0.4
11.6
R
Ice cream, rich, vanilla, no additions
929
222
14.4
0
9.3
R
Ice-cream, rich, vanilla, with fruit
924
221
13.1
0.2
9.2
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
95
Prof Trim - Ultimate 24/8/06 15:45 Page 96
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
96
Ice-cream, stick/bar, low fat, choc. flavour
532
127
3.9
0.1
5.3
G
Ice-cream, stick/bar, low fat, other flavours
534
128
3.6
0
5.3
G
Ice-cream, stick/bar, other flavs, crumb- & choc-coated
1118
267
17
0.2
11.2
R
Ice-cream, stick/bar, regular fat, choc., choc-coated
1023
245
13.8
0.2
10.2
R
Ice-cream, stick/bar, regular fat, other flav., choc-coated
1023
245
13.8
0.2
10.2
R
Ice-cream, stick/bar, regular fat, vanilla, choc-coated
1023
245
13.8
0.2
10.2
R
Ice-cream, stick/bar, rich, caramel layer, choc-coated
1421
340
20.6
1.4
14.2
R
Ice-cream, stick/bar, rich, choc., choc-coated
1279
306
18.2
0.3
12.8
R
Ice-cream, stick/bar, rich, coconut & fruit, choc-coated
1405
336
21.3
3.4
14.1
R
Ice-cream, stick/bar, rich, flavoured, choc-coated
1226
293
19.6
1.4
12.3
R
Ice-cream, stick/bar, rich, vanilla, choc- & nut-coated
1345
322
20.3
0.8
13.5
R
Ice-cream, stick/bar, rich, vanilla, choc-coated
1223
293
17.6
0.2
12.2
R
Icing
1374
329
0.3
0.1
13.7
R1
Icing, choc., rich, made from chocolate
2092
500
28.5
2.2
20.9
R
Icing, choc., with fat added
2021
483
26.4
0.2
20.2
R
Icing, coffee, with fat added
2033
486
26.6
0.2
20.3
R
Icing, cream cheese
1368
327
26.8
0
13.7
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 97
ULTIMATE FOOD ENERGY GUIDE
96
Icing, fondant
1398
334
0
0
14.0
Icing, glace, choc-flavoured, no fat added
1353
324
0.6
0.2
13.5
R1 R1
Icing, glace, coffee, no fat added
1361
326
0
0.1
13.6
R1
Icing, glace, plain or fruit-flavoured, no fat added
1367
327
0
0
13.7
R1
Icing, plain or fruit-flavoured, with fat added
1972
472
25.9
0
19.7
R
Italian topping, with grated parmesan cheese, commercial
1600
383
29.4
0
16.0
R
Jackfruit, canned
403
96
0.2
1.8
4.0
G
Jackfruit, raw
347
83
0.3
3
3.5
G
Jam, regular, all flavours
1080
258
0
1.3
10.8
A
Jam, sweetened with aspartame, all flavours
117
28
0.2
1.6
1.2
G
Jam, sweetened with sucralose, all flavours
102
24
0.2
1.6
1.0
G
Jelly, made up, artificially sweetened
41
10
0
0
0.4
G
Jelly, made up, regular, all flavours
283
68
0
0
2.8
G
Juice, apple
167
40
0
0
1.7
R
Juice, apple, reconstituted from concentrate
168
40
0
0
1.7
R
Juice, apple, sparkling
165
39
0
0
1.7
R
Juice, apple-blackcurrant
169
40
0
0
1.7
R
Juice, apple-mango
171
41
0
0
1.7
R
Juice, apple-passionfruit
168
40
0
0
1.7
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
97
Prof Trim - Ultimate 24/8/06 15:45 Page 98
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
98
Juice, apple-peach
164
39
0
0
1.6
R
Juice, apple-pear
185
44
0
0
1.9
R
Juice, apple-pineapple-mango
176
42
0
0
1.8
R
Juice, apple-raspberry
166
40
0
0
1.7
R
Juice, apple-strawberry
161
39
0
0
1.6
R
Juice, blackcurrant
193
46
0.4
0
1.9
R
Juice, carrot
113
27
0.1
0.9
1.1
A
Juice, celery
51
12
0.1
0
0.5
G
Juice, fruit blend, four or more juices, regular
159
38
0.2
0
1.6
R
Juice, fruit blend, four or more juices, unsweetened
146
35
0.2
0
1.5
A
Juice, grape
222
53
0
0
2.2
R
Juice, grapefruit, commercial, regular
133
32
0.1
0
1.3
A
Juice, grapefruit, commercial, unsweetened
120
29
0.1
0
1.2
A
Juice, lemon, commercial
140
33
0.2
0.1
1.4
A
Juice, lemon, home-squeezed
110
26
0.2
0.1
1.1
A
Juice, lime
91
22
0.2
0.2
0.9
A
Juice, orange, commercial, regular
147
35
0
0.3
1.5
A
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 99
ULTIMATE FOOD ENERGY GUIDE
98
Juice, orange, commercial, unsweetened
138
33
0.1
0.3
1.4
A
Juice, orange, home-squeezed
138
33
0.1
0.2
1.4
A
Juice, orange, reconstituted from concentrate, regular
147
35
0
0.3
1.5
A
Juice, orange, reconstituted from concentrate, unsweetened
138
33
0.1
0.3
1.4
A
Juice, orange-apple-mango
153
37
0.1
0.2
1.5
A
Juice, orange-apricot-apple
148
35
0.1
0.2
1.5
A
Juice, orange-lemon
138
33
0.1
0.3
1.4
A
Juice, orange-mango, regular
151
36
0
0.3
1.5
A
Juice, orange-mango, unsweetened
143
34
0.1
0.3
1.4
A
Juice, orange-passionfruit
140
33
0.1
0.3
1.4
A
Juice, pear
211
50
0.1
0
2.1
R
Juice, pineapple, sweetened
215
51
0.1
0
2.2
R
Juice, pineapple, unsweetened
183
44
0.1
0
1.8
R
Juice, pineapple-apple
177
42
0.1
0
1.8
R
Juice, pineapple-apricot
182
44
0.1
0
1.8
R
Juice, pineapple-mango
186
44
0.1
0
1.9
R
Juice, pineapple-orange, regular
191
46
0.1
0.1
1.9
R
Juice, pineapple-orange, unsweetened
168
40
0.1
0.1
1.7
R
Juice, pineapple-pear-passionfruit
190
45
0.1
0
1.9
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
99
Prof Trim - Ultimate 24/8/06 15:45 Page 100
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
100
Juice, pineapple-pear-peach
182
44
0.1
0
1.8
R
Juice, prune
230
55
0
0.5
2.3
R
Juice, tomato & vegetable, mostly tomato
59
14
0
0.3
0.6
G
Juice, tomato, regular
92
22
0
0.5
0.9
G
Juice, tomato, unsweetened
76
18
0
0.5
0.8
G
Juice, vegetable, mixed (vegetables other than tomato)
86
21
0.1
0.6
0.9
G
Juice, watermelon
96
23
0.2
0
1.0
G
Junket, all flavours, from tablet, with added milk
264
63
2.9
0
2.6
G
Kale, cooked, fat not added
111
27
0.3
3.7
1.1
G
Kangaroo, baked or roasted
669
160
2.5
0
6.7
G
Kangaroo, cooked, fat not added
612
146
1.8
0
6.1
G
Kangaroo, steak, fried
619
148
3.2
0
6.2
G
Kangaroo, steak, grilled or bbqed
556
133
1.2
0
5.6
G
Kidney, all types, fried
1364
326
26.4
0
13.6
R
Kidney, all types, stewed or braised
575
138
3
0
5.8
G
Kingfish, baked or grilled, fat added
817
195
8.6
0
8.2
A
Kingfish, baked or grilled, fat not added
563
135
3
0
5.6
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 101
00
Kingfish, battered, fried
904
216
9
0.8
9.0
Kingfish, crumbed, fried, homemade
1021
244
10.4
1
10.2
A R
Kingfish, floured, fried
956
229
11.7
0.2
9.6
R
Kipper, canned
1143
273
20.9
0
11.4
R
Kiwifruit, raw, peeled
230
55
0.2
3.3
2.3
G
Kiwifruit, raw, unpeeled
236
56
0.2
4
2.4
G
Kohlrabi, cooked, fat not added
182
44
0.1
3.7
1.8
G
Kumquat, raw
294
70
0.1
3.7
2.9
G
Kumquat, stewed, sugar-sweetened
413
99
0.1
2.4
4.1
G R
Lamb curry in simmer curry (Indian-style) sauce, from basic ingdts
ULTIMATE FOOD ENERGY GUIDE
907
217
13.6
2
9.1
Lamb curry, Aus. style in curry sauce from basic ingdts
539
129
5.9
0.7
5.4
G
Lamb curry, dry, from basic ingdts
863
206
15.8
1.1
8.6
R
Lamb curry, Indian/Asian style in curry sauce, 1070
256
21.1
1.6
10.7
R
Lamb in Asian-style sauce, from basic ingdts
from basic ingdts
773
185
9.1
0.5
7.7
A
Lamb mince stew in gravy, from basic ingdts
577
138
7.7
0.3
5.8
G
Lamb mince stew in tomato-based sauce, from basic ingdts
604
144
7.7
1.1
6.0
G
Lamb or mutton, all cuts, corned, cooked, fat trimmed
842
201
11.5
0
8.4
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
101
Prof Trim - Ultimate 24/8/06 15:45 Page 102
ENERGY
ENERGY
kJ/100g
Lamb patty, with onion Lamb patty, with rice & onion Lamb patty, with vegetables
FAT
102
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
651
156
7.5
0.3
6.5
648
155
6.1
0.4
6.5
G
578
138
6
0.7
5.8
G
G
Lamb roast with potato & vegetables (frozen meal)
439
105
4.8
1.2
4.4
G
Lamb stew in cream sauce, from basic ingdts
1238
296
25.2
0.2
12.4
R
Lamb stew in gravy, from basic ingdts
567
136
7.3
0.3
5.7
G
Lamb stew in tomato-based sauce, from basic ingdts
594
142
7.3
1.1
5.9
G
Lamb stew in white sauce, from basic ingdts
791
189
11.9
0.3
7.9
R
Lamb stew, with pasta in gravy, from basic ingdts
515
123
5.3
0.5
5.2
G
Lamb stew, with potato, vegetables in gravy, canned
409
98
5
2.3
4.1
G
Lamb stew, with rice in gravy, from basic ingdts
520
124
5.2
0.3
5.2
G
Lamb with potato & vegetables (diet frozen meal)
549
131
6.6
1.7
5.5
G
Lamb, breast, baked or roasted
1209
289
21.5
0
12.1
R
Lamb, chop, home-crumbed, fried/baked, fat trimmed
1323
317
19.5
0.9
13.2
R
Lamb, chop, home-crumbed, fried/baked
1754
420
32.5
0.9
17.5
R
Lamb, chump chop, fried, fat trimmed
974
233
11.9
0
9.7
R
Lamb, chump chop, fried
1212
290
19.4
0
12.1
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 103
ULTIMATE FOOD ENERGY GUIDE
02
Lamb, chump chop, grilled or bbqed, fat trimmed
942
225
10.8
0
9.4
R
Lamb, chump chop, grilled or bbqed
1184
283
18.4
0
11.8
R
Lamb, chump chop, raw, fat trimmed
724
173
10.6
0
7.2
R
Lamb, chump chop, stewed/braised, fat trimmed
867
207
10
0
8.7
R
Lamb, chump chop, stewed/braised
1089
261
16.9
0
10.9
R
Lamb, forequarter chop, fried, fat trimmed
1001
239
12
0
10.0
R
Lamb, forequarter chop, fried
1389
332
24.3
0
13.9
R
Lamb, forequarter chop, grilled or bbqed, fat trimmed
948
227
10.2
0
9.5
R
Lamb, forequarter chop, grilled or bbqed
1363
326
23.4
0
13.6
R
Lamb, forequarter chop, stewed/braised, fat trimmed
872
209
9.3
0
8.7
A
Lamb, forequarter chop, stewed/braised
1254
300
21.5
0
12.5
R
Lamb, leg chop, fried, fat trimmed
1013
242
11.8
0
10.1
R
Lamb, leg chop, fried
1104
264
14.7
0
11.0
R
Lamb, leg chop, grilled or bbqed, fat trimmed
961
230
10
0
9.6
R
Lamb, leg chop, grilled or bbqed
1074
257
13.6
0
10.7
R
Lamb, leg chop, stewed/braised, fat trimmed
884
211
9.2
0
8.8
A
Lamb, leg chop, stewed/braised
989
237
12.5
0
9.9
R
Lamb, leg, baked or roasted, fat trimmed
855
205
10.5
0
8.6
R
Lamb, leg, baked or roasted
938
224
11.9
0
9.4
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
103
Prof Trim - Ultimate 24/8/06 15:45 Page 104
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
104
Lamb, loin chop or cutlet, fried, fat trimmed
895
214
11.8
0
9.0
R
Lamb, loin chop or cutlet, fried
1522
364
31.1
0
15.2
R
Lamb, loin chop or cutlet, grilled or bbqed, fat trimmed
867
207
10.8
0
8.7
R
Lamb, loin chop or cutlet, grilled or bbqed
1498
358
30.4
0
15.0
R
Lamb, loin chop or cutlet, stewed/braised, fat trimmed
809
194
10.1
0
8.1
R
Lamb, loin chop or cutlet, stewed/braised
1398
334
28.3
0
14.0
R
Lamb, loin, baked or roasted, fat trimmed
1047
250
17.7
0
10.5
R
Lamb, loin, baked or roasted
1474
353
29.6
0
14.7
R
Lamb, mince, loose, fried, regular mince
907
217
13.4
0
9.1
R
Lamb, mince, loose, simmered, regular mince
874
209
12.4
0
8.7
R
Lamb, shank, cooked
931
223
10.5
0
9.3
R
Lamb, shoulder, baked or roasted, fat trimmed
832
199
8.8
0
8.3
A
Lamb, shoulder, baked or roasted
1206
289
20.7
0
12.1
R
Lamb, shoulder, raw, fat trimmed
553
132
5.7
0
5.5
G
Lamb, stewing cuts, stewed/braised
924
221
10.8
0
9.2
R
Lamb, trim lamb (no separable fat), fried
807
193
8.1
0
8.1
A
Lamb, trim lamb (no separable fat), grilled/bbqed
749
179
6.2
0
7.5
A
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 105
ULTIMATE FOOD ENERGY GUIDE
04
Lamb, trim lamb (sep. fat), baked/roasted, fat trimmed
779
186
8.1
0
7.8
A
Lard
3703
886
100
0
37.0
R
Lasagne, fish, reduced fat, commercial
436
104
2
3.1
4.4
G
Lasagne, meat, commercial
569
136
5.7
3.1
5.7
G
Lasagne, meat, homemade
715
171
7.4
1.2
7.2
G
Lasagne, meat, reduced fat, commercial
521
125
4
3.1
5.2
G
Lasagne, vegetable, no meat, commercial
432
103
2.8
1.7
4.3
G
Lasagne, vegetable, no meat, homemade
487
117
5.1
1.9
4.9
G
Leatherjacket, floured, fried
728
174
8.4
0.2
7.3
G
Leatherjacket, steamed or poached
412
99
0.8
0
4.1
G
Leek, cooked, fat added
211
50
2.6
2.8
2.1
G
Leek, cooked, fat not added
133
32
0.4
2.9
1.3
G
Lemon butter, commercial
1171
280
5
0.2
11.7
A
Lemon butter, homemade
1470
352
23.2
0.1
14.7
R
Lemon peel
207
50
0.2
5.3
2.1
G
Lemon, raw
115
28
0.2
2.5
1.2
G
Lemonade, alcoholic
173
41
0
0
1.7
R
Lentil burger, fried
939
225
10.5
4.6
9.4
R
Lentil burger, grilled
741
177
4.4
4.9
7.4
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
105
Prof Trim - Ultimate 24/8/06 15:45 Page 106
ENERGY
ENERGY
kJ/100g
Lentil, canned, drained Lentil, dry, cooked, fat added
FAT
106
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
236
56
0.3
2.6
2.4
G
384
92
2.3
3.6
3.8
G
Lentil, dry, cooked, fat not added
321
77
0.4
3.7
3.2
G
Lentil, savoury brown, canned
268
64
0.3
3
2.7
G
Lettuce, common, cooked
289
69
7.2
1
2.9
G
Lettuce, common, raw
41
10
0.1
1.7
0.4
G
Lettuce, cos, raw
82
20
0.3
2.1
0.8
G
Lettuce, mignonette, raw
70
17
0.3
2.1
0.7
G
Licorice, allsorts
1254
300
5.2
2
12.5
R1
Licorice, choc-coated
1686
403
16.8
1.7
16.9
R
Licorice, plain
982
235
0.8
3
9.8
A
Ling, baked or grilled, fat added
592
142
5.2
0
5.9
G
Ling, baked or grilled, fat not added
462
111
0.8
0
4.6
G
Ling, battered, fried
776
186
5.9
0.8
7.8
A
Ling, floured, fried
744
178
8.4
0.2
7.4
G
Ling, steamed or poached
429
103
0.7
0
4.3
G
Liqueur, advocaat
1015
243
5.8
0
10.2
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 107
ULTIMATE FOOD ENERGY GUIDE
06
Liqueur, clear, coffee flavour
1399
335
0.3
0
14.0
Liqueur, cream-based, coffee flavour
1363
326
15.7
0
13.6
R R
Liqueur, cream-based, other flavours
1380
330
16.2
0
13.8
R
Liqueur, other types (> 30% ALC/VOL)
1545
370
0.3
0
15.5
R
Liqueur, other types (< 30% ALC/VOL)
1081
259
0.3
0
10.8
R
Liver and onions, fried
1048
251
21.1
0.4
10.5
R
Liver, chicken, no coating, fried
838
200
11.4
0
8.4
R
Liver, chicken, stewed or braised
666
159
5.5
0
6.7
G
Liver, lamb, floured, fried
1270
304
22.9
0.2
12.7
R
Liver, lamb, no coating, fried
1012
242
13.7
0
10.1
R
Liver, lamb, stewed or braised
972
233
10.7
0
9.7
R
Liver, ox, stewed or braised
922
221
11.7
0
9.2
R
Liverwurst
1390
333
28.8
1.3
13.9
R
Loaf or patty, lentil
679
162
3.7
4.6
6.8
G
Loaf or patty, vegetarian, soy bean-based
753
180
6.3
3.9
7.5
A
Loaf or patty, vegetarian, meat substitute-based
563
135
5.1
1.6
5.6
G
Lobster, cooked
407
97
0.9
0
4.1
G
Log or slice dessert, made from biscuits and cream
1542
369
24.2
0.8
15.4
R
Loganberry, raw
293
70
0.3
8.1
2.9
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
107
Prof Trim - Ultimate 24/8/06 15:45 Page 108
Short Name
ENERGY
ENERGY
kJ/100g
Loquat, raw Luncheon meat (uniform texture)
FAT
108
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
122
29
0.2
1.7
1.2
G
991
237
18.3
1.6
9.9
R
903
216
8.4
3.1
9.0
A
Lychee, canned in light syrup
& soy protein)
289
69
0.1
0.6
2.9
G
Lychee, canned in light syrup, drained
301
72
0.1
1.3
3.0
G
Lychee, raw
296
71
0.1
1.3
3.0
G
Macadamia nut, choc-coated
2521
603
46.9
2.9
25.2
R
Macadamia, raw
3068
734
76.2
6
30.7
R
M
Macadamia, roasted, salted
3094
740
77.2
5.8
30.9
R
M
Macadamia, roasted, unsalted
3094
740
77.2
5.8
30.9
R
M
Mackerel, baked or grilled, fat added
813
194
10.4
0
8.1
R
M
Mackerel, canned in brine
798
191
14.5
0
8.0
R
M
Mackerel, canned in brine, drained
985
236
17.9
0
9.9
R
M
Mackerel, canned in oil, drained
1044
250
19.5
0
10.4
R
Mackerel, smoked
1465
350
30.9
0
14.7
R
Malt extract
1260
301
0
0
12.6
R1
M
ULTIMATE FOOD ENERGY GUIDE
Luncheon meat, vegetarian (made from gluten
Prof Trim - Ultimate 24/8/06 15:45 Page 109
ULTIMATE FOOD ENERGY GUIDE
08
Mandarin, canned in syrup
241
58
0.1
0.6
2.4
G
Mandarin, raw
178
43
0.2
2
1.8
G
Mango, canned in light syrup
254
61
0.1
0.9
2.5
G
Mango, canned in light syrup, drained
246
59
0.1
1
2.5
G
Mango, canned in natural juice
227
54
0.1
0.9
2.3
G
Mango, canned in natural juice, drained
223
53
0.1
1
2.2
G
Mango, dried
1226
293
1
7.4
12.3
A
Mango, pulp, canned
248
59
0.2
1.5
2.5
G
Mango, raw
248
59
0.2
1.5
2.5
G
Mango, stewed, sugar-sweetened
384
92
0.1
1
3.8
G
Mango, stewed, unsweetened
184
44
0.2
1.1
1.8
G
Margarine spread, monounsaturated, canola
2600
622
70
0
26.0
R
Margarine spread, monounsaturated, canola, reduced salt
2600
622
70
0
26.0
R
M
Margarine spread, polyunsaturated
2581
617
69.5
0
25.8
R
M
Margarine spread, polyunsaturated (60–65% fat), red. salt
2230
533
60
0
22.3
R
M
Margarine spread, polyunsaturated, reduced salt
2655
635
71.5
0
26.6
R
M
Margarine spread, red. fat (60% fat), sunflower, red. salt
2206
528
59.5
0
22.1
R
M
1460
349
39.5
0
14.6
R
M
M
Margarine spread, reduced fat (40% fat), polyunsaturated, salt free
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
109
Prof Trim - Ultimate 24/8/06 15:45 Page 110
Short Name
ENERGY
ENERGY
kJ/100g
FAT
110
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
1840
440
49.4
0
18.4
R
M
2230
533
60
0
22.3
R
M M
Margarine spread, reduced fat (50% fat), polyunsaturated, red. salt Margarine spread, reduced fat (60% fat), canola, reduced salt
2230
533
60
0
22.3
R
Margarine spread, table, reduced salt
red. salt
2606
623
70
0
26.1
R
Margarine, cooking
2980
713
80
0
29.8
R
Margarine, monounsaturated, canola
3032
725
81.7
0
30.3
R
Margarine, monounsaturated, canola, reduced salt
3032
725
81.7
0
30.3
R
M
Margarine, monounsaturated, olive, reduced salt
3025
724
81.5
0
30.3
R
M
M
Margarine, monounsaturated, sunflower, reduced salt
3044
728
82
0
30.4
R
M
Margarine, polyunsaturated
2990
715
80.4
0
29.9
R
M
Margarine, polyunsaturated, reduced salt
2990
715
80.6
0
29.9
R
M
Margarine, polyunsaturated, salt free
3105
743
84
0
31.1
R
M
Margarine, polyunsaturated, whipped, reduced salt
3049
729
82
0
30.5
R
M
Margarine/margarine spread, canola, reduced salt
3015
721
81.3
0
30.2
R
M
ULTIMATE FOOD ENERGY GUIDE
Margarine spread, reduced fat (60% fat), polyunsaturated,
Prof Trim - Ultimate 24/8/06 15:45 Page 111
ULTIMATE FOOD ENERGY GUIDE
0
Margarine/margarine spread, polyunsaturated
2942
704
79.2
0
29.4
R
M
Margarine/margarine spread, polyunsaturated, red. salt
2892
692
77.9
0
28.9
R
M
Margarine/margarine spread, table
2756
659
74.1
0
27.6
R
Marmalade, regular, all flavours
1056
253
0
0.8
10.6
A
Marmalade, sweetened with aspartame, all flavours
69
17
0.1
0.8
0.7
G
Marmalade, sweetened with sucralose, all flavours
50
12
0.1
0.8
0.5
G
Marrow, cooked, fat added
145
35
1.8
0.6
1.5
G
Marrow, cooked, fat not added
85
20
0.1
0.6
0.9
G
Marshmallow, in cone, with sherbet
1187
284
0.2
0.1
11.9
A
Marshmallow, plain or flavoured, no choc.
1135
272
0
0
11.4
A
Marshmallow, w./w. o. coconut or rice crisp, choc-coated
1444
345
9.2
0.8
14.4
R1
Matzo
1601
383
1.9
3.5
16.0
R1
Mayonnaise, low fat (< 20% fat), commercial
818
196
13.1
0.6
8.2
R
Mayonnaise, low fat, with canola, commercial
818
196
13.1
0.6
8.2
R
Mayonnaise, made from condensed milk, homemade
805
193
2.5
0
8.1
A
Mayonnaise, reduced fat (20–30% fat), commercial
1196
286
21.2
0.7
12.0
R
Mayonnaise, regular fat, commercial
1554
372
32.3
0.5
15.5
R
Mayonnaise, regular fat, with olive oil, commercial
1554
372
32.3
0.5
15.5
R
Mayonnaise, traditional (70% fat), commercial
2848
681
73.6
0.8
28.5
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
M
111
Prof Trim - Ultimate 24/8/06 15:45 Page 112
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
112
Mayonnaise, traditional, from egg yolk & oil, homemade
2978
712
79.4
0
29.8
R
Meal replacement, biscuit type, other flavours
1832
438
19.7
5.1
18.3
R
Meal replacement, choc. flavour, ready to drink
310
74
0.3
0.9
3.1
G
Meat curry, w. rice, Indian style, made from simmer sauce
742
178
9.3
1.4
7.4
G
Meat mince curry, Aus. style, from basic ingdts
543
130
6.3
0.7
5.4
G
Meat mince in tomato-based sauce, from basic ingdts
600
144
7.8
1.1
6.0
G
Meat mince in tomato-based simmer pasta sauce
686
164
8.9
1
6.9
G
Meat mince stew, w. tomato-based sauce, basic ingdts
600
144
7.8
1.1
6.0
G
Meat spread or paste
906
217
14.6
0.1
9.1
R
Meat stew, w. pasta in gravy from basic ingdts
509
122
5.3
0.5
5.1
G
Meat stew, w. pasta in gravy from basic ingdts
519
124
5.6
0.5
5.2
G
Meat stew, w. pasta in tomato-based sauce, basic ingdts
528
126
5.2
1
5.3
G
Meat stir-fry, w. noodle in Asian-sauce from basic ingdts
811
194
9.4
1.2
8.1
A
Meat stir-fry, w. noodles, w. Asian style sce, from basic
790
189
8.9
1.2
7.9
A
Meat substitute (from gluten & veg. protein) in sauce
300
72
0.6
0.5
3.0
G
Meat substitute (made from gluten & vegetable protein)
442
106
1.6
2.1
4.4
G
Meatball stew w. rice, tomato sauce, from basic ingdts
546
131
5.5
0.9
5.5
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 113
ULTIMATE FOOD ENERGY GUIDE
2
Meatball stew in cream-based sauce, basic ingdts
1131
271
22.2
0.5
11.3
R
Meatball stew in tomato-based sauce, basic ingdts
601
144
7.4
1.2
6.0
G
Meatball stew, with gravy & rice, from basic ingdts
529
127
5.5
0.5
5.3
G
Melon, bitter, cooked, fat added
223
53
5.3
1.4
2.2
G
Melon, bitter, cooked, fat not added
125
30
2.6
1.4
1.3
G
Meringue shell
1540
368
1.4
0
15.4
R1
Meringue, cream-filled
1516
363
17.7
0
15.2
R
Milk, evaporated, reduced fat (1–2% fat), undiluted
383
92
2.1
0
3.8
A
Milk, evaporated, skim or nonfat (< 0.16% fat), undiluted
314
75
0.3
0
3.1
A
Milk, evaporated, whole, undiluted
597
143
8.2
0
6.0
R
Milk, fluid, cultured, skim or nonfat
175
42
0.1
0
1.8
A
131
31
0.1
0
1.3
G
Milk, fluid, from evaporated, skim (< 0.16% fat made up), reconstituted Milk, fluid, from powder, skim (< 0.16% fat made up), 122
29
0.1
0
1.2
G
Milk, fluid, from evaporated, whole, reconstituted
reconstituted
246
59
3.4
0
2.5
R
Milk, fluid, from powder, whole, reconstituted
275
66
3.6
0
2.8
R
Milk, fluid, low fat (< 1% fat), calcium-increased
190
45
0.2
0
1.9
A
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
113
Prof Trim - Ultimate 24/8/06 15:45 Page 114
Short Name
ENERGY
ENERGY
kJ/100g
FAT
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
114
217
52
1.3
0
2.2
A
Milk, fluid, reduced fat (1–2% fat), calcium-increased
veg. oil
203
49
1.4
0
2.0
A
Milk, fluid, reduced fat (1–2% fat), reduced lactose
203
49
1.4
0
2.0
A
Milk, fluid, skim or nonfat (< 0.16% fat)
145
35
0.1
0
1.5
G
Milk, fluid, whole
272
65
3.8
0
2.7
R
Milk, fluid, whole, high fat (> 4% fat)
307
73
4.8
0
3.1
R
Milk, fluid, whole, lactose-reduced
272
65
3.8
0
2.7
R
Milk, goat’s, fluid, whole
207
50
2.6
0
2.1
R
Milk, low fat, choc., commercial
211
50
0.5
0.1
2.1
R
Milk, low fat, coffee, artificially sweetened, commercial
210
50
0.5
0.8
2.1
R
Milk, low fat, coffee, commercial
210
50
0.5
0.8
2.1
R
Milk, low fat, other flavours, commercial
211
50
0.5
0.5
2.1
R
Milk, reduced fat, choc., commercial
252
60
1.7
0
2.5
R
Milk, reduced fat, coffee, commercial
254
61
1.6
0
2.5
R
Milk, reduced fat, other flavours, commercial
255
61
1.5
0
2.6
R
Milk, sweetened condensed, skim (< 0.16% fat), undiluted
1130
270
0.3
0
11.3
R
ULTIMATE FOOD ENERGY GUIDE
Milk, fluid, reduced fat (1–2% fat), added monounsaturated
Prof Trim - Ultimate 24/8/06 15:45 Page 115
ULTIMATE FOOD ENERGY GUIDE
4
Milk, sweetened condensed, whole, undiluted
1370
328
9.3
0
13.7
R
Milk, whole, choc., commercial
332
79
3.6
0
3.3
R
Milk, whole, coffee, commercial
325
78
3.4
0.1
3.3
R
Milk, whole, other flavours, commercial
328
78
3.5
0
3.3
R
Milkshake, choc., commercial
364
87
3.9
0
3.6
R
Milkshake, coffee, commercial
359
86
3.8
0.1
3.6
R
Milkshake, other flavours, commercial
397
95
4.1
0.1
4.0
R R
Milkshake, skim, choc., commercial
266
64
1
0
2.7
Milkshake, skim, coffee, commercial
262
63
1
0.1
2.6
R
Milkshake, skim, other flavours, commercial
261
62
1
0
2.6
R
Millet, cooked, fat not added
495
118
1
0.6
5.0
G
Mineral water, fruit flavours, artificially sweetened
7
2
0
0
0.1
G
Mineral water, fruit flavours, regular
167
40
0
0
1.7
G
Mineral water, natural
0
0
0
0
0.0
G
Mint jelly
764
183
0.1
0.3
7.6
A
Mint, raw
225
54
1.1
7.2
2.3
G
Miso
760
182
6.1
5.4
7.6
A
Mixed drink, pre-mixed, canned, brandy, lime & soda
481
115
0
0
4.8
R
Mixed drink, pre-mixed, canned, gin & bitter lemon
872
209
0
0
8.7
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
115
Prof Trim - Ultimate 24/8/06 15:45 Page 116
Short Name
ENERGY
ENERGY
kJ/100g
Mixed drink, pre-mixed, canned, gin & tonic Mixed drink, pre-mixed, canned, rum & cola
FAT
116
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
234
56
0
0
2.3
R
257
61
0
0
2.6
R
Mixed drink, pre-mixed, canned, vodka & orange
231
55
0.1
0.3
2.3
R
Mixed drink, pre-mixed, canned, whisky or scotch & cola
257
61
0
0
2.6
R
247
59
0
0
2.5
R
502
120
0
0
5.0
R
Mixed drink, pre-mixed, canned, whisky or scotch & dry ginger Mixed drink, pre-mixed, vodka, lemon, lime & soda
2281
546
36.2
5.4
22.8
R
Mixed nut & dried fruit & seed mix
piece mix
1978
473
31.4
8.2
19.8
R
Mixed nut & dried fruit mix
1747
418
21.8
7.2
17.5
R
Mixed nut & raisin mix
2173
520
35
6
21.7
R
Mixed nut & seed mix
2601
622
53.8
8.1
26.0
R
M
Mixed nut including peanut, raw
2536
607
54
8.2
25.4
R
M
Mixed nut including peanut, roasted, salted
2588
619
55.1
8.4
25.9
R
Mixed nut including peanut, roasted, unsalted
2588
619
55.1
8.4
25.9
R
Mixed nut no peanut, raw
2784
666
64.5
7.8
27.8
R
M
ULTIMATE FOOD ENERGY GUIDE
Mixed nut & carob/choc. &/or yoghurt-coated
Prof Trim - Ultimate 24/8/06 15:45 Page 117
6
Mixed nut no peanut, roasted, unsalted
2841
680
65.8
7.9
28.4
R
Mixed veg. (inc. carrot), from frozen, fat added
276
66
2.8
5.7
2.8
G
Mixed veg. (inc. carrot), from frozen, fat not added
163
39
0.3
4.8
1.6
G
Mixed veg. (inc. carrot), from frozen, fat added
252
60
2.8
4.7
2.5
G
Mixed veg. (inc. carrot), from frozen, fat not added
187
45
0.3
5.9
1.9
G
Mixed veg. (no carrot), from frozen, fat added
196
47
2.7
2.5
2.0
G
Mixed veg. (no carrot), from frozen, no fat added
105
25
0.2
2.6
1.1
G G
M
Mixed veg. (pea, corn, capsicum), cooked, from frozen, fat not added
ULTIMATE FOOD ENERGY GUIDE
313
75
0.5
4.8
3.1
Mixed veg., chunky, cooked, from frozen, fat not added
163
39
0.3
4.8
1.6
G
Mixed veg., oriental style, cooked from frozen, fat added
253
61
3
2.7
2.5
G
Mixed veg., oriental style, from frozen, fat not added
158
38
0.3
2.8
1.6
G
Mixed vegetables, canned
287
69
0.5
4.1
2.9
G
Mixed vegetables, Chinese, canned
115
28
0.3
1.5
1.2
G
Molasses
1110
266
0.1
0.8
11.1
A
Mortadella
1360
325
29.3
1.4
13.6
R
Mousse, choc., commercial
764
183
7.5
0.1
7.6
A
Mousse, choc., from packet mix, with added water
548
131
6.2
0.1
5.5
G
Mousse, choc., homemade
1478
354
30.1
1.2
14.8
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
117
Prof Trim - Ultimate 24/8/06 15:45 Page 118
Short Name
ENERGY
ENERGY
kJ/100g
FAT
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
118
454
109
3.4
0.3
4.5
G
Mousse, other flavours, from packet mix, with added water
w. added milk
620
148
4.3
2
6.2
G
Mousse, other flavours, homemade
1217
291
12.2
0
12.2
R
Muesli bar, carob-topped
1638
392
16.6
3.8
16.4
R
Muesli bar, choc. chip
1469
351
12.6
6.1
14.7
R
Muesli bar, choc-coated
1726
413
19.9
4.5
17.3
R
Muesli bar, choc-topped
1469
351
12.6
6.1
14.7
R
Muesli bar, fruit-topped
1579
378
11
5.9
15.8
R
Muesli bar, plain, no topping or coating or choc. chips
1581
378
14.8
3.9
15.8
R
Muesli bar, yoghurt-coated
1686
403
19
3.4
16.9
R
Muesli bar, yoghurt-topped
1679
402
18.7
3.5
16.8
R
Muesli, toasted, < 12% fat
1608
385
6.9
7.9
16.1
R1
Muesli, toasted, > 12% fat
1657
396
13.1
10.1
16.6
R
Muesli, untoasted, homemade, with dried fruit
1573
376
9.3
9
15.7
R1
Muesli, untoasted, low sugar
1454
348
7.8
13.2
14.5
R1
Muesli, untoasted, medium sugar
1527
365
9
9.8
15.3
R1
ULTIMATE FOOD ENERGY GUIDE
Mousse, low fat, choc., from dry mix, artificially sweetened,
Prof Trim - Ultimate 24/8/06 15:45 Page 119
ULTIMATE FOOD ENERGY GUIDE
8
Muffin, bran, with fruit (or vegetable) & nuts, commercial
1236
296
13.9
5.1
12.4
Muffin, bran, with fruit (or vegetable), commercial
1136
272
10.6
4.9
11.4
R R
Muffin, bran, with fruit (or vegetable), homemade
1163
278
8
5
11.6
A
Muffin, bran, with fruit, rich, from mix, with fat added
1528
366
15.1
2.5
15.3
R
Muffin, choc., commercial
1563
374
18.2
1.5
15.6
R
Muffin, choc., homemade
1392
333
16.2
1.8
13.9
R
Muffin, choc., rich, from mix, with fat added
1695
406
23
1.6
17.0
R
Muffin, choc., with nuts, commercial
1705
408
23
2.1
17.1
R
Muffin, English, cheese & bacon, toasted
963
230
3.5
3
9.6
A
Muffin, English, mixed grain, toasted
963
230
1.7
5.6
9.6
A
Muffin, English, oat bran, toasted
1031
247
2.1
4.8
10.3
A
Muffin, English, regular
860
206
1.4
3
8.6
A
Muffin, English, regular, toasted
956
229
1.5
3.4
9.6
A
Muffin, English, wheat bran, toasted
928
222
1.4
6.9
9.3
A
Muffin, English, wholemeal, toasted
916
219
1.4
5.4
9.2
A
Muffin, English, with fruit
847
203
1.7
3.4
8.5
A
Muffin, English, with fruit, toasted
911
218
1.8
3.7
9.1
A
Muffin, plain or flavoured, commercial
1564
374
18.2
1.4
15.6
R
Muffin, plain or flavoured, with choc. chips/confectionery
1685
403
20.1
1.4
16.9
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
119
Prof Trim - Ultimate 24/8/06 15:45 Page 120
ENERGY
ENERGY
kJ/100g
Muffin, plain or flavoured, with nuts, commercial Muffin, plain, from mix, made with no fat added, baked Muffin, plain, homemade
FAT
120
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
1707
408
23.1
2.1
17.1
1446
346
16.7
1.4
14.5
R
1232
295
10.5
1.7
12.3
R
R
Muffin, plain, w. nuts, from shake mix, w. o. egg, fat added 1294
310
18.9
1.3
12.9
R
Muffin, plain, with fruit (or vegetable) & nuts, commercial
1570
376
18.9
2.3
15.7
R
Muffin, plain, with fruit (or vegetable), commercial
1491
357
15.9
1.9
14.9
R
Muffin, plain, with fruit (or vegetable), homemade
1278
306
8.8
2.3
12.8
R1
Muffin, plain, w. fruit, from shake mix, no added egg
1205
288
16
1.6
12.1
R
Muffin, savoury, with cheese
1590
380
21.9
1.4
15.9
R
Muffin, savoury, with ham (or bacon) & cheese
1485
355
20.2
1.3
14.9
R
Muffin, savoury, with vegetable & cheese
1518
363
20.8
1.5
15.2
R
Muffin, wholemeal, low fat, with fruit (or vegetable)
1054
252
8.2
5.8
10.5
A
Muffin, with fruit & nuts, from mix, no fat added
1365
327
11.2
2.5
13.7
R
Muffin, with fruit & nuts, rich, from mix, fat added
1507
361
16.5
2.3
15.1
R
Muffin, with fruit, from mix, no fat added
1393
333
10.1
2.6
13.9
R
Muffin, with fruit, rich, from mix, fat added
1436
344
14.8
2.3
14.4
R
Mulberry, raw
139
33
0.2
2.2
1.4
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 121
ULTIMATE FOOD ENERGY GUIDE
20
Mullet, baked or grilled, fat added
924
221
13.1
0
9.2
Mullet, baked or grilled, fat not added
712
170
7.8
0
7.1
R G
Mullet, battered, fried
1107
265
13
0.9
11.1
R
Mullet, crumbed, fried, homemade
1191
285
12.8
1.1
11.9
R
Mullet, floured, fried
1027
246
14.9
0.2
10.3
R
Mushroom in butter sauce, canned
125
30
1.1
1.1
1.3
G
Mushroom supreme, canned
463
111
9.6
1.8
4.6
G
Mushroom, battered, fried
774
185
10.5
2.3
7.7
R
Mushroom, cooked or canned, fat added (not fried)
248
59
3.9
3
2.5
G
Mushroom, cooked or canned, fat not added
172
41
1.7
3.1
1.7
G
Mushroom, fried
624
149
12.8
3.5
6.2
R
Mushroom, oyster, cooked, fat added
272
65
4.9
3.8
2.7
G
Mushroom, oyster, cooked, fat not added
196
47
2.8
3.9
2.0
G
Mushroom, oyster, raw
111
27
0.2
4.5
1.1
G
Mushroom, raw
118
28
0.3
2.5
1.2
G
Mushroom, shiitake, cooked, fat added
320
77
2.3
2.1
3.2
G
Mushroom, shiitake, cooked, fat not added
247
59
0.2
2.2
2.5
G
Mushroom, stuffed
1357
325
22.6
2.4
13.6
R
Mussel, cooked
564
135
2.9
0
5.6
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
121
Prof Trim - Ultimate 24/8/06 15:45 Page 122
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
122
Mussel, smoked, canned in oil, drained
812
194
10.4
0
8.1
R
Mussel, steamed
564
135
2.9
0
5.6
G
Mustard
300
72
4
3.3
3.0
G
Mustard, all types
348
83
3.1
4.1
3.5
G
Nachos, with beans & cheese, no meat
1317
315
18.4
6
13.2
R
Nachos, with beef, beans & cheese
1329
318
19.4
4.1
13.3
R
Nectarine, dried
971
232
0.6
14.1
9.7
A
Nectarine, raw, peeled
172
41
0.1
2
1.7
G
Nectarine, raw, unpeeled
175
42
0.1
2.4
1.8
G
Nectarine, stewed, from raw, artificially sweetened
131
31
0
1.9
1.3
G
Nectarine, stewed, from raw, sugar-sweetened
314
75
0
1.8
3.1
G
Nectarine, stewed, from raw, unsweetened
131
31
0
1.9
1.3
G
Noodle & sauce, Asian, from dry mix, satay, cooked
488
117
4.2
1.1
4.9
G
Noodle & sauce, Asian, from dry mix, soy-based, cooked
477
114
3.8
0.9
4.8
G
Noodle & sauce, Asian, from dry mix, sweet, cooked
477
114
3.8
0.9
4.8
G
308
74
3.1
1.4
3.1
G
Noodle & sauce, Asian, instant, w. meat & vegetables, reconstituted
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 123
22
Noodle, cellophane, cooked, fat added
534
128
2.9
1.5
5.3
Noodle, cellophane, cooked, fat not added
443
106
0
1.6
4.4
G G
Noodle, egg, Asian, cooked, fat added
626
150
2.7
1.7
6.3
G
Noodle, egg, Asian, cooked, fat not added
561
134
0.6
1.8
5.6
G
Noodle, egg, Asian, deep-fried
1164
278
3.9
1.8
11.6
A
Noodle, instant, Asian, plain or flav., cooked, undrained
157
38
2
0.5
1.6
G
Noodle, instant, Asian, plain or flavoured, cooked, drained
ULTIMATE FOOD ENERGY GUIDE
750
179
7.7
3.4
7.5
A
Noodle, rice, dry, cooked, fat added
470
112
2
0.5
4.7
G
Noodle, rice, dry, cooked, fat not added
417
100
0.4
0.5
4.2
G
Noodle, rice, fresh, cooked, fat added
464
111
1.9
0.5
4.6
G
Noodle, rice, fresh, cooked, fat not added
417
100
0.4
0.5
4.2
G
Noodle, wheat, Asian, cooked, fat added
578
138
2.4
1.8
5.8
G
Noodle, wheat, Asian, cooked, fat not added
511
122
0.3
1.8
5.1
G
Nougat, traditional, with honey or nut
1581
378
8.5
0.5
15.8
R1
Nougat, w. honey & nut, choc. &/or coconut-coated
1957
468
25.4
3.4
19.6
R
Nutmeat, vegetarian, gluten- & peanut-based
831
199
8.7
2.2
8.3
A
Nutmeat, vegetarian, peanut-based
987
236
18.6
3.1
9.9
R
Oat bran, unprocessed
1533
367
7
15.9
15.3
R1
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
123
Prof Trim - Ultimate 24/8/06 15:45 Page 124
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
124
Oats, cooked, instant with honey, fat not added
221
53
1.1
0.9
2.2
G
Oats, cooked, instant, fat added
227
54
1.6
0.9
2.3
G
Oats, cooked, instant, fat not added
209
50
1.1
0.9
2.1
G
Oats, cooked, made with milk only, fat not added
465
111
4.3
0.9
4.7
G
Oats, cooked, made with water & milk, fat not added
339
81
2.7
0.9
3.4
G
Oats, cooked, quick (1–3 minutes), fat added
227
54
1.6
0.9
2.3
G
Oats, cooked, quick (1–3 minutes), fat not added
209
50
1.1
0.9
2.1
G
Oats, cooked, regular, fat added
227
54
1.6
0.9
2.3
G
Oats, cooked, regular, fat not added
209
50
1.1
0.9
2.1
G
Octopus, steamed
515
123
1.8
0
5.2
G
Oil, almond
3700
885
100
0
37.0
R
M
Oil, canola (includes rape seed oil)
3700
885
100
0
37.0
R
M
Oil, corn (includes maize oil)
3700
885
100
0
37.0
R
M
Oil, cottonseed
3700
885
100
0
37.0
R
M
Oil, grapeseed
3700
885
100
0
37.0
R
M
Oil, macadamia
3700
885
100
0
37.0
R
M
Oil, mustard seed
3700
885
100
0
37.0
R
M
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 125
ULTIMATE FOOD ENERGY GUIDE
24
Oil, olive
3700
885
100
0
37.0
R
M
Oil, peanut
3700
885
100
0
37.0
R
M
Oil, polyunsaturated, blended
3700
885
100
0
37.0
R
M
Oil, safflower
3700
885
100
0
37.0
R
M
Oil, sesame
3700
885
100
0
37.0
R
M
Oil, soybean
3700
885
100
0
37.0
R
M
Oil, sunflower
3700
885
100
0
37.0
R
M
Oil, sunflower, monounsaturated
3700
885
100
0
37.0
R
M
Oil, vegetable
3700
885
100
0
37.0
R
M M
Oil, vegetable, blended
3700
885
100
0
37.0
R
Okra, cooked, fat added
196
47
2.1
4.3
2.0
G
Okra, cooked, fat not added
129
31
0.2
4.4
1.3
G
Olive, black, pickled, in brine
434
104
1.1
1.2
4.3
G
Olive, black, pickled, in oil
551
132
4.2
1.2
5.5
G
Olive, green, pickled, in brine
434
104
1.1
1.2
4.3
G
Olive, green, pickled, in oil
551
132
4.2
1.2
5.5
G
Olive, green, stuffed
426
102
8.3
7.8
4.3
G
Onion in white sauce, homemade
359
86
4.6
1.2
3.6
G
Onion ring, battered, fried
842
201
11.8
1.7
8.4
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
125
Prof Trim - Ultimate 24/8/06 15:45 Page 126
ENERGY
ENERGY
kJ/100g
Onion, mature, cooked, fat added (not fried) Onion, mature, cooked, fat not added
FAT
126
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
210
50
1.8
1.7
2.1
152
36
0.1
1.7
1.5
G
Onion, mature, fried
291
70
3.5
1.7
2.9
G
Onion, mature, raw
146
35
0.1
1.5
1.5
G
Onion, pickled, regular
278
67
0.2
1.5
2.8
G
Onion, spring, raw
130
31
0.2
2.2
1.3
G
Onion, spring, cooked, fat added
266
64
4.4
1.9
2.7
G
Onion, spring, cooked, fat not added
212
51
2.8
1.9
2.1
G
Oral supplement, high protein, choc. flavour
387
93
2.3
0.1
3.9
G
Oral supplement, high protein, coffee flavour
365
87
1.9
0.5
3.7
G
Oral supplement, high protein, other flavours
333
80
1.9
0
3.3
G
Orange peel
325
78
0.2
4.1
3.3
G
Orange, navel, raw
176
42
0.1
2
1.8
G
Orange, valencia, raw
167
40
0.1
1.9
1.7
G
Ouzo
886
212
0
0
8.9
R
G
Oyster in cream-based sauce, from basic ingdts
749
179
15
0
7.5
R
Oyster in cream-based simmer sauce
538
129
9
1
5.4
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 127
ULTIMATE FOOD ENERGY GUIDE
26
Oyster in white sauce from basic ingdts
511
122
6.6
0.3
5.1
G
Oyster, baked or grilled, fat added
533
128
7.3
0
5.3
G
Oyster, baked or grilled, fat not added
513
123
4
0
5.1
G
Oyster, battered, fried
855
205
9.1
0.9
8.6
A
Oyster, canned in barbecue sauce
570
136
1.8
0.3
5.7
G
Oyster, cooked
519
124
5
0
5.2
G
Oyster, raw
308
74
2.4
0
3.1
G
Oyster, smoked, canned in oil, drained
867
207
12
0
8.7
R
Paella
426
102
2.6
1
4.3
G
Paella with seafood
476
114
2.3
0.7
4.8
G
Pancake, plain, commercial
644
154
1.9
1.4
6.4
G
Pancake, plain, from mix, no fat added
1083
259
11.9
0.9
10.8
R
Pancake, plain, from shake mix, no egg added
1077
258
7.4
1.2
10.8
A
Pancake, plain, homemade
760
182
5.6
1.1
7.6
A
Pancake, vanilla & choc. chip, from shake mix, 1093
261
8.5
1.1
10.9
A
Pancake, w. fruit, from shake mix, no egg added
no egg added
1044
250
7
1.4
10.4
A
Pancake, wholemeal, plain
806
193
6
4.4
8.1
A
Pancetta
838
200
13.7
0
8.4
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
127
Prof Trim - Ultimate 24/8/06 15:45 Page 128
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
128
Panettone (Italian-style sweet bread)
1356
324
11.9
3.2
13.6
R
Pappadam, fried
1488
356
12.7
9.5
14.9
R
Pappadam, microwaved
1281
306
2
11.3
12.8
R1
Parsley, cooked
88
21
0.2
4.7
0.9
G
Parsley, raw
88
21
0.2
4.7
0.9
G
Parsnip, cooked, fat added
299
72
2.3
2.4
3.0
G
Parsnip, cooked, fat not added
228
55
0.2
2.5
2.3
G
Passionfruit, pulp, canned
304
73
0.3
13.9
3.0
G
Passionfruit, raw
304
73
0.3
13.9
3.0
G
Pasta & sauce, from dry mix, cheese-based, cooked
654
156
5.7
1.2
6.5
G
Pasta & sauce, from dry mix, cream-based, cooked
538
129
4.6
1
5.4
G
Pasta & sauce, from dry mix, tomato-based, cooked
476
114
3.3
1.3
4.8
G
Pasta & sauce, from dry mix, vegetable-based, cooked
554
133
4.6
1
5.5
G
Pasta or simmer sauce, tomato-based, commercial
216
52
0.7
1.8
2.2
G
Pasta salad, with beans (legumes) & vegetables in dressing
539
129
3.3
2.3
5.4
G
Pasta salad, with meat & vegetables in dressing
574
137
3.7
1.4
5.7
G
Pasta salad, with vegetables in dressing
555
133
3.7
1.8
5.6
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 129
ULTIMATE FOOD ENERGY GUIDE
28
Pasta sauce, cheese, commercial
625
150
12.9
2
6.3
R
Pasta sauce, cheese, from dry mix
561
134
7.9
0.5
5.6
G
Pasta sauce, cream style, from dry mix, fat added
570
136
7.9
0.5
5.7
G
Pasta sauce, cream style, seafood, from dry mix, fat added
567
136
7.9
0.5
5.7
G
Pasta sauce, cream style, with ham/bacon, commercial
580
139
10.7
1.9
5.8
R
Pasta sauce, cream style, with ham/bacon, homemade
1359
325
30.2
0.3
13.6
R
Pasta sauce, cream style, w. mushroom & bacon, comm.
478
114
9
2.1
4.8
G
Pasta sauce, cream style, with mushroom, commercial
452
108
9.1
2.3
4.5
G
Pasta sauce, pesto, commercial
1673
400
39.8
2.3
16.7
R
M
Pasta sauce, pesto, homemade
2549
610
64
1.7
25.5
R
M
Pasta sauce, tomato-based, no meat, homemade
155
37
0.1
2
1.6
G
Pasta sauce, tomato-based, with bacon, commercial
255
61
1.2
1.7
2.6
G
Pasta, cheese- & spinach-filled, cooked, no sauce
663
159
7
1.7
6.6
G
Pasta, chicken-filled, cooked, no sauce
610
146
3.3
2
6.1
G
Pasta, corn-based, cooked, fat not added
503
120
0.7
4.8
5.0
G
Pasta, egg, regular, cooked, fat added
626
150
2.7
1.7
6.3
G
Pasta, egg, regular, cooked, fat not added
561
134
0.6
1.8
5.6
G
Pasta, egg, spinach, cooked, fat added
623
149
2.6
1.5
6.2
G
Pasta, egg, spinach, cooked, fat not added
558
133
0.5
1.6
5.6
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
129
Prof Trim - Ultimate 24/8/06 15:45 Page 130
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
130
Pasta, ham- & cheese-filled, cooked, no sauce
734
176
7.7
1.1
7.3
G
Pasta, in cheese-based sauce, commercial
572
137
7
1.9
5.7
G
Pasta, in cheese-based sauce, homemade
826
198
12.5
0.6
8.3
R
Pasta, in cream-based sauce, commercial
572
137
7
1.9
5.7
G
Pasta, in meat- & tomato-based sauce, commercial
428
102
3.2
2
4.3
G
Pasta, in meat- & tomato-based sauce, homemade
652
156
3.7
1.8
6.5
G
Pasta, in pesto sauce
1383
331
27.8
1.8
13.8
R
Pasta, in tomato sauce, canned
262
63
0.4
0.9
2.6
G
Pasta, in tomato sauce, reduced salt, canned
262
63
0.4
0.9
2.6
G
Pasta, in tomato-based sauce, commercial
492
118
3
2.3
4.9
G
Pasta, meat-filled, cooked, no sauce
629
150
3.9
2
6.3
G
Pasta, meat-filled, in cream-based sauce, commercial
628
150
6.6
2
6.3
G
Pasta, meat-filled, in meat- & tomato-based sauce, comm.
595
142
5.9
1.6
6.0
G
Pasta, meat-filled, in tomato-based sauce, commercial
567
136
5.2
1.8
5.7
G
Pasta, regular, cooked, fat added
587
140
2.7
1.7
5.9
G
Pasta, regular, cooked, fat not added
511
122
0.3
1.8
5.1
G
Pasta, ricotta- & spinach-filled, cooked, no sauce
448
107
2.5
1.7
4.5
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 131
ULTIMATE FOOD ENERGY GUIDE
30
Pasta, spinach, cooked, fat added
627
150
2.8
1.4
6.3
G
Pasta, spinach, cooked, fat not added
553
132
0.4
1.4
5.5
G
Pasta, wholemeal, cooked, fat added
659
158
3.2
5.5
6.6
G
Pasta, wholemeal, cooked, fat not added
586
140
0.8
5.7
5.9
G
Pasta, with fish in cheese-based sauce, commercial
551
132
4.6
1.8
5.5
G
Pasta, with ham/bacon in cream-based sauce, comm.
548
131
5.8
1.8
5.5
G
Pasta, w. meat & veg. in cheese-based sauce, comm.
560
134
6.5
1.8
5.6
G
Pasta, with meat in cheese-based sauce, commercial
580
139
6.8
1.8
5.8
G
Pasta, with meatball in tomato sauce, canned
312
75
1.3
0.8
3.1
G
Pasta, with sausage in tomato sauce, canned
356
85
2.5
1
3.6
G
Pasta, with seafood in cream-based sauce, commercial
551
132
4.6
1.8
5.5
G
Pasta, with seafood in cream-based sauce, homemade
1157
277
12.8
1.2
11.6
R
Pasta, with seafood in tomato-based sauce, homemade
428
102
2.4
1.5
4.3
G
Pasta, with soy, cooked, fat not added
543
130
1.7
6.6
5.4
G
Pastie, Cornish, family size, commercial
1051
251
14.4
1.3
10.5
R
Pastie, Cornish, individual size, commercial
1083
259
15
1.2
10.8
R
Pastie, Cornish, individual size, homemade
1000
239
11.5
2.5
10.0
R
Pastie, Cornish, party size, commercial
1151
275
16
1.3
11.5
R
Pastie, vegetable, regular, individual size, commercial
1110
266
15.4
1.3
11.1
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
131
Prof Trim - Ultimate 24/8/06 15:45 Page 132
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
132
Pastry roll, cheese & vegetable, individual size
1217
291
16.9
1.4
12.2
R
Pastry roll, cheese, individual size
1376
329
19.5
1.1
13.8
R
Pastry roll, chicken & vegetable, individual size
1288
308
19
1.2
12.9
R
Pastry roll, chicken, cheese & vegetable, individual size
1193
285
17.1
1.2
11.9
R
Pastry roll, egg & cheese, individual size
1216
291
18.4
0.8
12.2
R
Pastry roll, egg, cheese & vegetable, individual size
1210
289
17.7
1.3
12.1
R
Pastry roll, meat & vegetable, individual size
1304
312
18.5
1.6
13.0
R
Pastry roll, meat, individual size
1466
351
21.2
1.3
14.7
R
Pastry roll, meat/poultry/seafood, deep-fried, party size
799
191
5.5
1.7
8.0
A
Pastry roll, vegetable, deep-fried, party size
1133
271
21.6
1.7
11.3
R
Pastry roll, vegetable, no meat, baked, individual size
1142
273
16.3
2.1
11.4
R
Pastry slice puff top & bottom, custard/cream/jam fill, iced
1239
296
13.6
0.6
12.4
R
Pastry slice, commercial, heated in toaster, choc. flavour
1844
441
11.4
2.4
18.4
R
Pastry slice, commercial, heated in toaster, fruit flavour
1784
427
11.6
2.7
17.8
R
Pastry slice, puff top & bottom, cream & jam fill, not iced
1553
372
22.9
1.1
15.5
R
Pastry slice, puff top & bottom, custard filled, iced
1009
241
9.6
0.5
10.1
A
Pastry slice, shortcrust pastry top & bottom, apple filled
1026
245
9.3
1.4
10.3
A
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 133
ULTIMATE FOOD ENERGY GUIDE
32
Pastry slice, shortcrust pastry top & bottom, nut filling
1991
476
23.9
2.2
19.9
R
Pastry slice, shortcrust top & bottom, fruit mince filling
1093
261
10.4
2.3
10.9
R
Pastry slice, shortcrust top & bottom, jam/sweet spread fill
1579
378
16.2
1.6
15.8
R
Pastry triangle, meat, individual size
1185
283
17
0.9
11.9
R
Pastry triangle, spinach & cheese, individual size
857
205
13.2
1.8
8.6
R
Pastry triangle, spinach & cheese, party size
1199
287
23.2
1.1
12.0
R
Pastry, choux, baked, unfilled, commercial
1560
373
27.4
1.2
15.6
R
Pastry, filo, custard filling, soaked in syrup
889
213
9.1
1.2
8.9
A
Pastry, filo, nut-based filling, soaked in syrup
1558
373
19.6
2.2
15.6
R
Pastry, filo, raw, commercial
1210
289
2.2
2.5
12.1
A
Pastry, puff, baked, commercial
1883
450
26.5
1.6
18.8
R
Pastry, shortcrust, baked, commercial
2066
494
30
2
20.7
R
Pastry, shortcrust, baked, homemade
1747
418
23.3
2.3
17.5
R
Pastry, wholemeal, baked, commercial
1933
462
26.3
10.4
19.3
R
Pate de foie
1249
299
24.7
1.3
12.5
R
Pate, chicken liver, all types
1328
318
27.1
1.3
13.3
R
Pate, fish
1010
242
19.4
3.3
10.1
R
Pate, salmon
975
233
19.1
0.2
9.8
R
Pavlova shell
1540
368
1.4
0
15.4
R1
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
133
Prof Trim - Ultimate 24/8/06 15:45 Page 134
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
134
Pavlova, cream-filled
1522
364
14
0
15.2
R
Pawpaw, raw
141
34
0.1
2.3
1.4
G
Pea, blue, dry, cooked, fat not added
251
60
0.4
4.3
2.5
G
Pea, green, canned, fat added
432
103
2.6
7.2
4.3
G
Pea, green, canned, fat not added
365
87
0.5
7.4
3.7
G
Pea, green, canned, no salt added, fat added
432
103
2.6
7.2
4.3
G
Pea, green, canned, no salt added, fat not added
365
87
0.5
7.4
3.7
G
Pea, green, cooked, from freeze-dried, fat added
337
81
3
4.7
3.4
G
Pea, green, cooked, from freeze-dried, fat not added
246
59
0.3
4.9
2.5
G
Pea, green, cooked, from frozen, fat added
369
88
2.6
5.6
3.7
G
Pea, green, cooked, from frozen, fat not added
293
70
0.4
5.8
2.9
G
Pea, green, cooked, from raw, fat added
347
83
2.6
6.3
3.5
G
Pea, green, cooked, from raw, fat not added
273
65
0.4
6.5
2.7
G
Pea, green, raw
321
77
0.4
5.6
3.2
G
Pea, processed, canned, drained
397
95
0.4
7.9
4.0
G
Pea, split, green/yellow, dry, cooked, fat added
340
81
2.4
3.8
3.4
G
Pea, split, green/yellow, dry, cooked, fat not added
272
65
0.4
3.9
2.7
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 135
ULTIMATE FOOD ENERGY GUIDE
34
Peach, canned in extra light juice
180
43
0
1.3
1.8
G
Peach, canned in extra light juice, drained
179
43
0
1.4
1.8
G
Peach, canned in light syrup
230
55
0
1.4
2.3
G
Peach, canned in light syrup, drained
223
53
0
1.5
2.2
G
Peach, canned in natural juice
180
43
0
1.3
1.8
G
Peach, canned in natural juice, drained
179
43
0
1.4
1.8
G
Peach, canned in water, artificially sweetened, drained
117
28
0
1.4
1.2
G
Peach, canned in water, drained
117
28
0
1.4
1.2
G
Peach, canned, pie fruit
183
44
0.1
1.3
1.8
G
Peach, dried
860
206
0.6
8.6
8.6
A
Peach, dried, stewed, sugar-sweetened
317
76
0.1
1.8
3.2
G
Peach, raw, peeled
141
34
0.1
1.2
1.4
G
Peach, raw, unpeeled
143
34
0.1
1.4
1.4
G
Peach, stewed, from raw, artificially sweetened
106
25
0.1
1
1.1
G
Peach, stewed, from raw, sugar-sweetened
314
75
0.1
0.8
3.1
G
Peach, stewed, from raw, unsweetened
106
25
0.1
1
1.1
G
Peanut brittle, milk choc-coated
1936
463
21.5
0.2
19.4
R
Peanut butter & honey
2450
586
46.5
8.1
24.5
R
M
Peanut butter, salted, added sugar
2526
604
49.3
10.7
25.3
R
M
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
135
Prof Trim - Ultimate 24/8/06 15:45 Page 136
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
136
Peanut butter, salted, no sugar added
2597
621
51.6
10.9
26.0
R
Peanut butter, unsalted, sugar added
2526
604
49.3
10.7
25.3
R
Peanut butter, unsalted, no sugar added
2597
621
51.6
10.9
26.0
R
M
Peanut, choc-coated
2300
550
34.7
3
23.0
R
Peanut, dry roasted, salted
2388
571
47.3
8.2
23.9
R
Peanut, dry roasted, unsalted
2388
571
47.3
8.2
23.9
R
M
Peanut, flavoured
2670
639
52.8
6.2
26.7
R
M
M
Peanut, honey roasted
2575
616
49.1
5.8
25.8
R
M
Peanut, raw
2376
568
47.1
8.2
23.8
R
M
Peanut, roasted, no skin, salted
2670
639
52.8
6.2
26.7
R
M
Peanut, roasted, unsalted
2670
639
52.8
6.2
26.7
R
M
Peanut, roasted, with skin, salted
2636
631
51.7
8.3
26.4
R
Peanut, sugar-coated
2141
512
33
5.7
21.4
R
Peanuts, choc-coated in a candy shell
2095
501
26.9
4
21.0
R
Pear, brown, raw, peeled
261
62
0.1
2
2.6
G
Pear, brown, raw, unpeeled
258
62
0.1
2.6
2.6
G
Pear, canned in light syrup
270
65
0
1.9
2.7
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 137
ULTIMATE FOOD ENERGY GUIDE
36
Pear, canned in light syrup, drained
263
63
0
2
2.6
G
Pear, canned in natural juice
194
46
0
1.7
1.9
G
Pear, canned in natural juice, drained
192
46
0
1.8
1.9
G
Pear, canned in water, artificially sweetened, drained
119
28
0
1.4
1.2
G
Pear, canned in water, drained
119
28
0
1.4
1.2
G
Pear, dried
1059
253
0.4
9.6
10.6
A
Pear, green, raw, peeled
233
56
0.1
1.8
2.3
G
Pear, green, raw, unpeeled
229
55
0.1
2.3
2.3
G
Pear, nashi, raw, peeled
212
51
0.1
1.6
2.1
G
Pear, nashi, raw, unpeeled
209
50
0.1
2.1
2.1
G
Pear, stewed, from raw, artificially sweetened
183
44
0.1
1.4
1.8
G
Pear, stewed, from raw, sugar-sweetened
305
73
0
2.5
3.1
G
Pear, stewed, from raw, unsweetened
183
44
0.1
1.4
1.8
G
Peas and carrots, canned, fat not added
287
69
0.5
4.1
2.9
G
Peas and corn, cooked, from frozen, fat not added
318
76
0.5
5.4
3.2
G
Pecan nut
2977
712
71.9
8.4
29.8
R
Peel, mixed, dried
1027
246
0.1
1.8
10.3
A
Pepino, raw
101
24
0.1
1.1
1.0
G
Pepper, hot, pickled
389
93
0.1
0.9
3.9
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
M
137
Prof Trim - Ultimate 24/8/06 15:45 Page 138
ENERGY
ENERGY
kJ/100g
Pepper, pickled Perch, ocean, battered, fried
FAT
138
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
377
90
0
0.3
3.8
G
922
221
10.3
0.8
9.2
R
Perch, ocean, baked or grilled, fat added
533
128
5.2
0
5.3
G
Perch, ocean, baked or grilled, fat not added
398
95
0.8
0
4.0
G
Perch, ocean, crumbed, fried, commercial
487
117
1.8
0.3
4.9
G
Perch, ocean, crumbed, fried, homemade
893
214
8.7
1
8.9
A
Perch, ocean, floured, fried
767
183
9
0.2
7.7
A
Perch, ocean, steamed or poached
370
89
0.7
0
3.7
G
Persimmon, raw
299
72
0.2
2.6
3.0
G
Pickle, mixed, in brine, sweetened
380
91
0.2
0.4
3.8
G
Pickle, mustard
319
76
0.5
1.4
3.2
G
Pickle, mustard, sweet
348
83
0.5
1.4
3.5
G
Pie, apple & custard, pastry base, cake-topped, family size
1117
267
13.9
1.6
11.2
R
Pie, apple & other fruit, bottom crust, family size
727
174
7.2
1.9
7.3
G
Pie, apple & other fruit, bottom crust, individual size
591
141
4.9
1.9
5.9
G
Pie, apple w. cream, two crusts, traditional, indiv. size
831
199
12.1
1.5
8.3
R
Pie, apple & other fruit, one crust, w. crumble, indiv. size
787
188
9.2
1.8
7.9
A
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 139
ULTIMATE FOOD ENERGY GUIDE
38
Pie, apple, bottom crust, family size
668
160
6.7
1.8
6.7
G
Pie, apple, bottom crust, individual size
494
118
3.9
1.8
4.9
G
Pie, apple, bottom crust, w. crumble, individual size
571
137
5.3
2
5.7
G
Pie, apple, pastry base, cake-topped, family size
914
219
10.9
1.8
9.1
R
Pie, apple, pastry envelope, deep-fried, individual size
1313
314
20.1
1.6
13.1
R
Pie, apple, two crusts, high pie, family size
803
192
8.6
1.8
8.0
A
Pie, apple, two crusts, high pie, individual size
1859
445
24.3
1.6
18.6
R
Pie, apple, two crusts, traditional, family size
818
196
9
1.8
8.2
A
Pie, apple, two crusts, traditional, individual size
685
164
6.7
1.8
6.9
G
Pie, apple, two crusts, traditional, party size
820
196
8.8
1.8
8.2
A
Pie, apple, two crusts, traditional, red. fat, family size
763
183
6.7
2.3
7.6
A
Pie, apricot, two crusts, family size
964
231
10.7
1.5
9.6
R
Pie, apricot, two crusts, individual size
824
197
8.1
1.5
8.2
A
Pie, berry & apple, two crusts, high pie, family size
877
210
10.3
1.9
8.8
R
Pie, berry & apple, two crusts, traditional, family size
908
217
10.7
1.9
9.1
R
Pie, berry, bottom crust, family size
876
210
10.4
2.1
8.8
R
Pie, berry, bottom crust, individual size
731
175
7.9
2.2
7.3
G
Pie, berry, two crusts, family size
1041
249
13.2
2.1
10.4
R
Pie, berry, two crusts, individual size
916
219
11
2.1
9.2
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
139
Prof Trim - Ultimate 24/8/06 15:45 Page 140
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
140
Pie, caramel, bottom crust, family size
1704
408
18.2
0.7
17.0
R
Pie, caramel, bottom crust, individual size
1675
401
17.8
0.5
16.8
R
Pie, cheese, meat & vegetable, two crusts, individual size
950
227
12.7
0.7
9.5
R
Pie, chicken & vegetable, two crusts, family size
1159
277
15.6
1.4
11.6
R
Pie, chicken & vegetable, two crusts, individual size
876
210
11.1
1.2
8.8
R
Pie, coconut, bottom crust, family size
1576
377
14.1
1.6
15.8
R
Pie, coconut, bottom crust, individual size
1501
359
12.7
1.6
15.0
R
Pie, cream-type filling, bottom crust, iced, party size
1924
460
27.4
1.3
19.2
R
Pie, custard & fruit, bottom crust, family size
751
180
9.1
0.6
7.5
A
Pie, custard & fruit, bottom crust, individual size
717
172
7.9
0.9
7.2
G
Pie, custard, bottom crust, family size
802
192
10.1
0.5
8.0
R
Pie, custard, bottom crust, individual size
689
165
8.3
0.3
6.9
G
Pie, egg and bacon, two crusts, family size
1524
365
23.1
1
15.2
R
Pie, egg and bacon, two crusts, individual size
1484
355
22.8
1
14.8
R
Pie, egg custard fill, bottom crust, party size (oriental)
1275
305
17.5
0.5
12.8
R
Pie, fruit mince filled, bottom crust, party size
1570
376
17.8
2.5
15.7
R
Pie, fruit mince, two crusts, individual size
1431
342
13.7
2.8
14.3
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 141
ULTIMATE FOOD ENERGY GUIDE
40
Pie, fruit-filled, bottom crust, family size
779
186
7.9
1.9
7.8
Pie, fruit-filled, two crusts, family size
1085
260
13.6
1.9
10.9
A R
Pie, fruit-filled, two crusts, individual size
995
238
11
1.9
10.0
R
Pie, jam-filled, two crusts, family size
1532
367
13.7
1.6
15.3
R
Pie, jam, bottom crust, family size
1530
366
13.6
1.6
15.3
R
Pie, jam, bottom crust, individual size
1451
347
10.6
1.6
14.5
R
Pie, jam, bottom crust, party size
1642
393
17.9
1.7
16.4
R
Pie, lemon meringue, bottom crust, family size
1243
297
15.4
1.1
12.4
R
Pie, lemon meringue, bottom crust, individual size
1072
256
12.6
0.9
10.7
R
Pie, meat, bottom crust, potato-topped, family size
949
227
10.5
1.2
9.5
R
Pie, meat, bottom crust, potato-topped, individual size
980
234
11
1.2
9.8
R
Pie, meat, high pie, two crusts, individual size
924
221
11.8
0.6
9.2
R
Pie, meat, reduced fat, two crusts, individual size
874
209
9.9
1
8.7
A
Pie, meat, two crusts, family size
1184
283
15.6
0.9
11.8
R
Pie, meat, two crusts, individual size
924
221
11.8
0.6
9.2
R
Pie, meat, two crusts, party size
878
210
11
0.7
8.8
R
Pie, pecan & custard, danish pastry top, iced, family size
1740
416
24.5
1.8
17.4
R
Pie, pecan, bottom crust, family size
1772
424
22.5
1.4
17.7
R
Pie, pineapple, bottom crust, family size
925
221
6
1
9.3
A
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
141
Prof Trim - Ultimate 24/8/06 15:45 Page 142
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
142
Pie, pineapple, bottom crust, individual size
731
175
4.6
1.1
7.3
G
Pie, pork, two crusts, individual size
896
214
10.4
0.7
9.0
R
Pie, pumpkin, bottom crust, homemade, family size
918
220
11.1
1.5
9.2
R
Pie, seafood, bottom crust, cheese-topped, indiv. size
1026
245
12.1
0.6
10.3
R
Pie, spinach, potato, leek, pastry top crust, family size
639
153
7.8
1.9
6.4
G
Pie, steak & bacon, two crusts, family size
1223
293
16.9
0.9
12.2
R
Pie, steak & bacon, two crusts, individual size
956
229
12.3
0.6
9.6
R
Pie, steak & kidney, two crusts, family size
1104
264
13.8
0.8
11.0
R
Pie, steak & kidney, two crusts, individual size
885
212
10.5
0.7
8.9
R
Pie, steak & vegetable, two crusts, family size
1107
265
13.9
1.2
11.1
R
Pie, steak & vegetable, two crusts, individual size
862
206
10
0.9
8.6
R
Pie, stone fruit, bottom crust, family size
824
197
8.1
1.5
8.2
A
Pie, stone fruit, bottom crust, individual size
696
167
5.8
1.4
7.0
G
Pie, stone fruit, bottom crust, w. crumble, individual size
830
199
7.3
1.4
8.3
A
Pie, vegetable, bottom crust, cheese-topped, indiv. size
361
86
3.4
3
3.6
G
Pie, vegetable, bottom crust, potato-topped, indiv. size
316
76
2.2
2.9
3.2
G
Pikelet, commercial
1294
310
8.3
1.7
12.9
R1
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 143
ULTIMATE FOOD ENERGY GUIDE
42
Pikelet, from mix, no fat added, cooked
1213
290
14.1
1
12.1
Pikelet, from shake mix, no egg added, cooked
1217
291
9
1.2
12.2
R A
Pikelet, homemade
1171
280
7.2
1.9
11.7
A
Pilchard, canned in tomato sauce
804
192
12.9
0.3
8.0
R
Pine nut
2921
699
70
5.1
29.2
R
Pineapple, battered, fried
1151
275
16.7
1.9
11.5
R
Pineapple, canned in heavy syrup
368
88
0
1.3
3.7
G
Pineapple, canned in heavy syrup, drained
360
86
0
1.3
3.6
G
Pineapple, canned in light syrup
215
51
0.1
1.1
2.2
G
M
Pineapple, canned in light syrup, drained
209
50
0.1
1.2
2.1
G
Pineapple, canned in natural juice
199
48
0
1.5
2.0
G
Pineapple, canned in natural juice, drained
201
48
0
1.6
2.0
G
Pineapple, crumbed, fried
1212
290
13.7
2.5
12.1
R
Pineapple, dried
1201
287
0.6
13
12.0
A
Pineapple, glace
1069
256
0
0.8
10.7
A
Pineapple, raw
175
42
0.1
2.1
1.8
G
Pistachio, raw
2530
605
50.6
9
25.3
R
M
Pistachio, roasted, salted
2467
590
47.6
9.6
24.7
R
M
Pistachio, roasted, unsalted
2467
590
47.6
9.6
24.7
R
M
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
143
Prof Trim - Ultimate 24/8/06 15:45 Page 144
ENERGY
ENERGY
kJ/100g
Pizza pocket or bun, filled Pizza, cheese- & tomato-based sauce, thick crust, comm.
FAT
144
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
1041
249
9.3
2.5
10.4
A
1262
302
12.9
2.2
12.6
R
Pizza, cheese- & tomato-based sauce, thick crust, homemade 1288
308
13.5
2.2
12.9
R
Pizza, cheese- & tomato-based sauce, thin crust, comm.
1189
284
13.2
2
11.9
R
Pizza, cheese- & tomato-based sauce, thin crust, homemade 1261
302
15.4
2
12.6
R
Pizza, dessert, with fruit & crumble
1047
250
11.4
2
10.5
R
Pizza, meat (includes chicken) & fruit, thick crust
1095
262
11.2
1.7
11.0
R
Pizza, meat (includes chicken) & fruit, thin crust
996
238
10.9
1.5
10.0
R
Pizza, meat (includes chicken) & vegetable, from frozen
1086
260
10.6
3.2
10.9
R
Pizza, meat (includes chicken) & vegetable, thick crust
987
236
11
1.6
9.9
R
Pizza, meat (includes chicken) & vegetable, thin crust
878
210
10.5
1.5
8.8
R
Pizza, meat (includes chicken), from frozen
1019
244
9.9
2.4
10.2
A
Pizza, meat (includes chicken), pineapple, from frozen
1041
249
10.1
2.6
10.4
R
Pizza, meat, thick crust
1192
285
13.2
1.7
11.9
R
Pizza, meat, thin crust
1111
266
13.6
1.4
11.1
R
Pizza, meat, vegetable & fruit, extra topping, thick crust
964
231
10.3
1.7
9.6
R
Pizza, meat, vegetable & fruit, extra topping, thin crust
837
200
9.6
1.6
8.4
A
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 145
ULTIMATE FOOD ENERGY GUIDE
44
Pizza, seafood, thick crust
1098
263
10.5
1.6
11.0
R
Pizza, seafood, thin crust
990
237
9.8
1.3
9.9
A
Pizza, tomato-based sauce, no cheese, thick crust
1209
289
10.2
2.6
12.1
R
Pizza, vegetable & fruit, thick crust
1052
252
10.2
2.1
10.5
R
Pizza, vegetable & fruit, thin crust
921
220
9.4
1.9
9.2
A
Pizza, vegetable, from frozen
1051
251
10.6
4
10.5
R
Plantain, raw
523
125
0.4
2.2
5.2
G
Plum, canned in heavy syrup
369
88
0.1
1
3.7
G
Plum, canned in heavy syrup, drained
385
92
0.1
2
3.9
G
Plum, canned in light syrup
292
70
0
1
2.9
G
Plum, canned in natural juice
259
62
0
1.1
2.6
G
Plum, pickled
905
217
0.4
10.5
9.1
A
Plum, raw
163
39
0.1
2.1
1.6
G
Plum, stewed, sugar-sweetened
328
78
0.1
1.4
3.3
G
Plum, stewed, unsweetened
121
29
0.1
1.6
1.2
G
Pomme noisette, grilled or baked
1631
390
15
6.9
16.3
R
Popcorn, air-popped, no fat added
1480
354
4.2
22.1
14.8
R1
Popcorn, air-popped, fat added
2275
544
40.4
13
22.8
R
Popcorn, flavoured (cheese, bbq, sour cream, onion)
2092
500
25.4
8.5
20.9
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
145
Prof Trim - Ultimate 24/8/06 15:45 Page 146
ENERGY
ENERGY
kJ/100g
Popcorn, popped in oil, butter flavour, salted Popcorn, popped in oil, butter flavour, unsalted
FAT
146
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
2395
573
46.6
11.2
24.0
R
2478
593
50.3
10.2
24.8
R
Popcorn, popped in oil, plain, salted
2348
562
42.8
12.7
23.5
R
Popcorn, popped in oil, plain, unsalted
2374
568
43.3
12.9
23.7
R
Popcorn, sugar syrup or caramel-coated
1989
476
20
3.8
19.9
R
Popcorn, sugar syrup or caramel-coated, with nuts
1989
476
20
3.8
19.9
R
Popcorn, sugar-coated, coloured
1989
476
20
3.8
19.9
R
Pork and veal patty (meat only), cooked
796
190
8.7
0
8.0
A
Pork and veal patty, with onion, cooked
645
154
7.2
0.3
6.5
G
Pork and veal, mince, loose, fried
826
198
9.7
0
8.3
A
Pork bun, steamed
1060
254
9.7
2.6
10.6
A
Pork curry in simmer Indian/Asian-style curry sauce, 847
203
11.9
2
8.5
R
Pork curry, Aus. style, made from basic ingdts
from basic ingdts
497
119
4.7
0.7
5.0
G
Pork in Asian-style sauce, from basic ingdts
707
169
7.2
0.5
7.1
G
Pork in Asian-style simmer sauce
707
169
8.1
0.6
7.1
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 147
46
Pork in sweet sour sauce, from basic ingdts
642
154
5.7
0.7
6.4
Pork meatballs stew in tom-based sauce, from basic ingdts
592
142
7.1
1.2
5.9
G G
Pork patty (meat only), cooked
802
192
10
0
8.0
R
Pork patty, crumbed, commercial, cooked
1143
273
15.9
1
11.4
R
Pork patty, w. no significant vegetable, cooked
632
151
7.2
0.3
6.3
G
Pork roast with potato & vegetables (frozen meal)
404
97
4.2
1.2
4.0
G
Pork sausage stew in gravy, from basic ingdts
972
233
20
1.2
9.7
R
Pork sausage stew in tomato-based sauce (no significant vegetable)
ULTIMATE FOOD ENERGY GUIDE
927
222
17.9
2
9.3
R
Pork spareribs, in barbecue sauce, from basic ingdts
801
192
10.9
0.4
8.0
R
Pork spareribs, in black bean sauce, from basic ingdts
616
147
8.5
0.3
6.2
G
Pork stew in gravy, from basic ingdts
514
123
5.8
0.3
5.1
G
Pork stew in tomato-based sauce, from basic ingdts
541
129
5.8
1.1
5.4
G
Pork stew in tomato-based simmer (not pasta-type) sauce
623
149
7.3
1.5
6.2
G
Pork stew in white sauce, from basic ingdts
741
177
10.5
0.3
7.4
R
Pork stew, sweet sour sauce, from basic ingdts
617
148
5
0.7
6.2
G
497
119
4.2
1
5.0
G
482
115
4.2
0.3
4.8
G
Pork stew, w. pasta in tomato-based sauce, from basic ingdts Pork stew, with rice in gravy, from basic ingdts
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
147
Prof Trim - Ultimate 24/8/06 15:45 Page 148
ENERGY
ENERGY
kJ/100g
Pork stew, with sweet sour simmer sauce Pork stew, with tomato-based simmer sauce (not pasta) Pork stir-fry in sweet sour simmer sauce
FAT
148
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
701
168
6.6
0.4
7.0
623
149
7.3
1.5
6.2
G
756
181
8.1
0.3
7.6
A
G
Pork stir-fry, w. black bean sauce, from basic ingdts
703
168
7.9
0.5
7.0
G
Pork stir-fry, w. plum sauce, from basic ingdts
809
194
6.7
0.4
8.1
A
Pork stir-fry, w. rice, w. sweet sour simmer sauce
745
178
6.3
0.4
7.5
A
Pork, battered, in sweet sour sauce, from basic ingdts
864
207
9
1
8.6
A
Pork, chop, all cuts, fried, fat trimmed
865
207
9.9
0
8.7
A
Pork, chop, all cuts, grilled or bbqed, fat trimmed
792
189
7.5
0
7.9
A
Pork, chop, all cuts, grilled or bbqed
1084
259
16.7
0
10.8
R
Pork, chop, all cuts, fried, lean & fat
1149
275
18.8
0
11.5
R
Pork, chop, forequarter/leg, stewed/braised, fat trimmed
817
195
8.2
0
8.2
A
Pork, crackling, cooked
2280
545
45
0
22.8
R
Pork, fillet, fried
622
149
5
0
6.2
G
Pork, fillet, grilled, bbqed, baked or roasted
655
157
3.5
0
6.6
G
Pork, leg steak, fried
698
167
5.4
0
7.0
G
Pork, leg steak, grilled or bbqed
637
152
3.4
0
6.4
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 149
ULTIMATE FOOD ENERGY GUIDE
48
Pork, leg, baked or roasted, fat trimmed
712
170
6.7
0
7.1
G
Pork, leg, baked or roasted
956
229
14.3
0
9.6
R
Pork, loin, baked or roasted, fat trimmed
706
169
5.9
0
7.1
G
Pork, loin, baked or roasted
1081
259
17.8
0
10.8
R
Pork, mince, loose, fried
833
199
11
0
8.3
R
Pork, pickled, all cuts, cooked, fat trimmed
739
177
7.5
0
7.4
G
Pork, pickled, all cuts, cooked
787
188
9.7
0
7.9
A
Pork, pig's hocks, cooked
1161
278
18.9
0
11.6
R
Pork, pig's trotters, cooked
1051
251
15.3
0
10.5
R
Pork, roast, deli-sliced
712
170
6.7
0
7.1
G
Pork, shoulder, baked or roasted, fat trimmed
733
175
8.8
0
7.3
G
Pork, shoulder, baked or roasted
900
215
14
0
9.0
R
Pork, spareribs, cooked, fat trimmed
787
188
7.5
0
7.9
A
Pork, spareribs, cooked
1089
261
17
0
10.9
R
Pork, steak, not leg, fried, fat trimmed
851
204
9
0
8.5
A
Pork, steak, not leg, grilled or bbqed, fat trimmed
794
190
7.1
0
7.9
A
Pork, stewing cuts, stewed or braised
715
171
4.5
0
7.2
G
Pork, w. noodles in Asian-style sauce, from basic ingdts
746
178
7.4
1.2
7.5
A
Port
599
143
0
0
6.0
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
149
Prof Trim - Ultimate 24/8/06 15:45 Page 150
ENERGY
ENERGY
kJ/100g
Potato & meat patty, crumbed, fried Potato & vegetable patty, fried
FAT
150
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
728
174
6.7
1.4
7.3
G
407
97
5.7
2
4.1
G
Potato & vegetable patty, grilled or baked
1017
243
12.6
5.9
10.2
R
Potato gem, cooked
1074
257
13.2
5.5
10.7
R
Potato in cheese & chives sauce, from frozen, cooked
374
89
2.6
1.6
3.7
G
Potato in sauce, from dry mix, made with milk & fat
618
148
6.3
1.7
6.2
G
Potato patty, fried
688
165
8.8
2
6.9
G
Potato, bacon & cheese patty, crumbed, fried
762
182
10.4
1.8
7.6
R
Potato, bacon & cheese patty, crumbed, grilled or baked
770
184
10.5
1.8
7.7
R
Potato, baked in fat, with skin (unpeeled)
436
104
2.5
2.4
4.4
G
Potato, baked in fat, without skin (peeled)
633
151
4.1
2.7
6.3
G
Potato, battered, fried
1361
326
21.6
1.4
13.6
R
Potato, boiled, with skin (unpeeled), fat added
355
85
2.3
2.2
3.6
G
Potato, boiled, with skin (unpeeled), fat not added
281
67
0.1
2.3
2.8
G
Potato, boiled, without skin (peeled), fat added
352
84
2.3
1.8
3.5
G
Potato, boiled, without skin (peeled), fat not added
278
67
0.1
1.9
2.8
G
Potato, canned, drained, fat not added
250
60
0.1
1.6
2.5
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 151
ULTIMATE FOOD ENERGY GUIDE
50
Potato, chips, hot, fries, deep-fried, commercial
1313
314
17.6
3.5
13.1
Potato, chips, hot, fries, from frozen, canola, baked
1250
299
10.1
4.6
12.5
R
Potato, chips, hot, fries, from frozen, canola, fried
1612
386
26.4
5
16.1
R
Potato, chips, hot, fries, from frozen, polyunsaturated, baked 1250
299
10.1
4.6
12.5
R
Potato, chips, hot, fries, from frozen, polyunsaturated, fried
386
26.4
5
16.1
R
1612
R
Potato, chips, hot, fries, from frozen, w. animal fat, baked
1250
299
10.1
4.6
12.5
R
Potato, chips, hot, fries, from frozen, w. animal fat, fried
1612
386
26.4
5
16.1
R
Potato, chips, hot, fries, from raw, fried, homemade
1277
306
22.7
2.5
12.8
R
Potato, chips, hot, reg., deep-fried, commercial
1060
254
13.9
3.7
10.6
R
Potato, chips, hot, reg., from frozen, canola, baked
1187
284
8.1
4.6
11.9
A
Potato, chips, hot, reg., from frozen, canola, fried
1022
244
13.3
4.2
10.2
R
Potato, chips, hot, reg., from frozen, polyunsaturated, baked 1187
284
8.1
4.6
11.9
A
Potato, chips, hot, reg., from frozen, polyunsaturated, fried
R
1022
244
13.3
4.2
10.2
Potato, chips, hot, reg., from frozen, with animal fat, baked 1187
284
8.1
4.6
11.9
A
Potato, chips, hot, reg., from frozen, with animal fat, fried
1022
244
13.3
4.2
10.2
R
Potato, chips, hot, regular, from raw, baked, homemade
672
161
5.2
2.7
6.7
G
Potato, chips, hot, regular, from raw, fried, homemade
891
213
11.7
2.6
8.9
R
Potato, cooked, with cheese
599
143
8.1
1.5
6.0
G
Potato, dry-baked, with skin (unpeeled)
302
72
0.4
2.3
3.0
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
151
Prof Trim - Ultimate 24/8/06 15:45 Page 152
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
152
Potato, dry-baked, with skin (unpeeled), skin not eaten
316
76
0.3
1.3
3.2
G
Potato, dry-baked, without skin
316
76
0.3
1.3
3.2
G
Potato, hash brown, commercial
1321
316
21.7
1.4
13.2
R
Potato, hash brown, from frozen, fried or baked
1457
349
23.9
1.5
14.6
R
Potato, hash brown, from raw, fried
707
169
8.2
2.1
7.1
G
Potato, mashed, commercial, with gravy
461
110
4.6
1.4
4.6
G
Potato, mashed, made with fat, from raw
481
115
5.8
1.5
4.8
G
Potato, mashed, made with milk and cheese, from raw
343
82
1.8
1.4
3.4
G
Potato, mashed, made with milk and fat, from dry powder
553
132
5.8
1.5
5.5
G
Potato, mashed, made with milk and fat, from raw
448
107
5.3
1.3
4.5
G
Potato, mashed, made with milk, fat and cheese, from raw
390
93
3
1.4
3.9
G
Potato, mashed, made with milk, from dry powder
481
115
3.6
1.5
4.8
G
Potato, mashed, made with milk, from raw
285
68
0.4
1.4
2.9
G
Potato, mashed, made with water & milk, from dry powder
383
92
2.4
1.6
3.8
G
Potato, mashed, no added milk or fat, from raw
256
61
0.1
1.8
2.6
G
Potato, scalloped, homemade
399
95
3.5
1.2
4.0
G
Potato, skin, baked
828
198
0.1
4
8.3
A
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 153
52
Potato, wedge, w. skin, from frozen, canola, baked
1292
309
11
5.9
12.9
R
Potato, wedge, w. skin, from frozen, polyunsaturated, fried
1190
285
17.2
7.1
11.9
R
Potato, wedge, w. skin, from raw, baked, homemade
678
162
5.2
3.4
6.8
G
Potato, wedge, w. skin, from raw, fried, homemade
897
215
11.8
3.2
9.0
R
Potato, wedge, with skin, commercial
1292
309
11
5.9
12.9
R
Potato, wedge, with skin, from frozen, polyunsaturated, baked
ULTIMATE FOOD ENERGY GUIDE
1292
309
11
5.9
12.9
R
Potato, wedge, with skin, ns fat type, frozen
716
171
7.9
5.4
7.2
G
Potato, wedge, with skin, polyunsaturated, frozen
716
171
7.9
5.4
7.2
G
Prawn casserole w. pasta, w. cream-based simmer sauce
570
136
6.1
1
5.7
G
Prawn chow mein, commercial
624
149
10.9
2.8
6.2
R
Prawn cocktail (prawn in cocktail sauce)
509
122
7.4
0.1
5.1
G
Prawn curry, not Indian-style simmer sauce
620
148
6.1
1.2
6.2
G
Prawn in Asian-style sauce from basic ingdts
568
136
3.8
0.3
5.7
G
Prawn in cream-based sauce, from basic ingdts
728
174
12
0.2
7.3
R
Prawn in cream-based simmer sauce
655
157
8.8
1.1
6.6
G
Prawn in curry sauce from basic ingdts
405
97
2.5
0.6
4.1
G
Prawn in honey sauce from basic ingdts
924
221
8.3
0.6
9.2
A
Prawn in satay sauce from basic ingdts
991
237
16.9
2
9.9
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
153
Prof Trim - Ultimate 24/8/06 15:45 Page 154
ENERGY
ENERGY
kJ/100g
Prawn in satay stir-fry sauce Prawn in tomato-based sauce, from basic ingdts
FAT
154
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
886
212
13.4
1.4
8.9
433
104
3
1.1
4.3
G
Prawn in white sauce from basic ingdts
553
132
5.3
0.3
5.5
G
Prawn stir-fry with pasta, w. Asian-style sauce, basic ingdts
631
151
5.4
1.1
6.3
G
Prawn stir-fry, in Asian-style simmer sauce
555
133
4.3
0.6
5.6
G
Prawn stir-fry, in black bean sauce, from basic ingdts
488
117
3.6
0.3
4.9
G
Prawn stir-fry, in honey sauce
1173
281
14
0
11.7
R
Prawn stir-fry, in lemon sauce, from basic ingdts
374
89
0.5
0
3.7
G
Prawn stir-fry, in satay simmer sauce
733
175
7.6
0.9
7.3
G
R
Prawn stir-fry, in sweet sour simmer sauce
604
144
4.3
0.3
6.0
G
Prawn toast
2002
479
41.2
1.1
20.0
R
Prawn with rice in vegetable curry sauce (frozen meal)
565
135
7
1.1
5.7
G
Prawn with rice, in tomato-flavoured simmer sauce
470
112
2.9
1.1
4.7
G
Prawn, battered, fried
895
214
8
0.9
9.0
A
Prawn, canned, drained
320
77
0.8
0
3.2
G
Prawn, crumbed, fried from frozen
1233
295
15.8
1.6
12.3
R
Prawn, crumbed, fried, commercial
1233
295
15.8
1.6
12.3
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 155
ULTIMATE FOOD ENERGY GUIDE
54
Prawn, crumbed, fried, homemade
1081
259
9.6
1.3
10.8
A
Prawn, garlic
813
194
11.8
1.1
8.1
R
Prawn, king, fried
609
146
5.2
0
6.1
G
Prawn, king, steamed or boiled
436
104
0.9
0
4.4
G
Prawn, school, fried
609
146
5.2
0
6.1
G
Prawn, school, steamed or boiled
320
77
0.8
0
3.2
G
Pretzel, regular
1586
379
7.2
3.3
15.9
R1
Prune
840
201
0.4
7.8
8.4
A
Prune, canned, drained
341
82
0.1
2.1
3.4
G
Prune, stewed, artificially sweetened
237
57
0.1
2.2
2.4
G
Prune, stewed, sugar-sweetened
351
84
0.1
2
3.5
G
Prune, stewed, unsweetened
237
57
0.1
2.2
2.4
G
Pudding, lemon delicious
892
213
7.6
0.2
8.9
A
Pudding, plum, commercial
1171
280
7.1
2.6
11.7
A
Pudding, plum, homemade
1404
336
9.1
3.4
14.0
R1
Pudding, rice, creamed, commercial
444
106
3.8
0.2
4.4
G
Pudding, rice, creamed, homemade
573
137
3.6
0.3
5.7
G
Pudding, sago, homemade
1255
300
11.5
2.3
12.6
R
Pudding, sago, lemon, homemade
319
76
0.1
0.1
3.2
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
155
Prof Trim - Ultimate 24/8/06 15:45 Page 156
Short Name
ENERGY
ENERGY
kJ/100g
FAT
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
156
Pudding, self-saucing, choc., from mix, fat added, 843
202
8.9
0.4
8.4
A
Pudding, self-saucing, choc., from mix, no fat added, baked 644
microwaved
154
3.1
0.5
6.4
G
Pudding, self-saucing, choc., canned
979
234
6.8
0.9
9.8
A
904
216
10.3
0.3
9.0
R
Pudding, self-saucing, flav., from mix, no fat added, baked
microwaved
1363
326
5.7
0.7
13.6
R1
Pudding, self-saucing, flavoured (not choc.), canned
979
234
6.8
0.9
9.8
A A
Pudding, steamed or baked, choc., flavoured, homemade, 801
192
7.9
0.7
8.0
Pudding, steamed or baked, plain or flavoured (not choc.)
with sauce
1224
293
12
1.1
12.2
R
Pudding, steamed or baked, with dried fruit, no sauce
1350
323
12.5
2.3
13.5
R
Pudding, tapioca, creamed, homemade
439
105
3.5
0
4.4
G
Pumpkin, baked in fat
349
83
4.3
1.5
3.5
G
Pumpkin, boiled, fat added
234
56
1.7
1.4
2.3
G
Pumpkin, boiled, fat not added
187
45
0.4
1.4
1.9
G
Pumpkin, dry-baked
81
19
0.1
2
0.8
G
ULTIMATE FOOD ENERGY GUIDE
Pudding, self-saucing, flav., from mix, fat added,
Prof Trim - Ultimate 24/8/06 15:45 Page 157
ULTIMATE FOOD ENERGY GUIDE
56
Punch, fruit, non-alcoholic, made with fruit juice
128
31
0
0.2
1.3
A
Quail, cooked
826
198
9.6
0
8.3
A
Quiche, fish, no crust
835
200
8.2
0.8
8.4
A
Quiche, meat or seafood, family size
1222
292
19.6
0.9
12.2
R
Quiche, meat or seafood, individual size
1245
298
19.2
1
12.5
R
Quiche, meat, no crust
1031
247
12.4
1
10.3
R
Quiche, vegetable, family size
817
195
13.5
0.9
8.2
R
Quiche, vegetable, individual size
861
206
14.1
1
8.6
R
Quiche, vegetable, no crust
732
175
7.3
1.2
7.3
G
Quiche, vegetable, reduced fat, family size
788
189
12.3
1.2
7.9
R
Quince, stewed, sugar-sweetened
391
94
0.1
4.9
3.9
G
Quince, stewed, unsweetened
193
46
0.1
5.6
1.9
G
Rabbit stew in gravy, from basic ingdts
512
122
5
0.3
5.1
G
Rabbit stew, with tomato-based sauce, from basic ingdts
539
129
5
1.1
5.4
G
Rabbit, fried
771
184
7.6
0
7.7
A
Rabbit, stewed or braised
712
170
5.7
0
7.1
G
Radish, red, raw
62
15
0.2
1.1
0.6
G
Radish, white, cooked, fat not added
176
42
3
1.3
1.8
G
Raisin
1259
301
0.9
4.9
12.6
R1
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
157
Prof Trim - Ultimate 24/8/06 15:45 Page 158
ENERGY
ENERGY
kJ/100g
Rambutan, raw Raspberry, canned in syrup Raspberry, raw
FAT
158
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
307
73
0.4
2.7
3.1
315
75
0.1
2.5
3.2
G
196
47
0.4
5.4
2.0
G
G
Raspberry, stewed, sugar-sweetened
350
84
0.3
3.5
3.5
G
Ratatouille
260
62
4.5
1.9
2.6
G
Redfish, floured, fried
797
191
9.7
0.2
8.0
A
Relish, corn
537
128
0.7
2
5.4
G
Relish, cucumber
319
76
0.2
0.7
3.2
G
Relish, tomato & onion
336
80
0.2
1.2
3.4
G
Relish, vegetable
389
93
0.3
1.8
3.9
G
Rhubarb, canned in light syrup
224
54
0.1
1.6
2.2
G
Rhubarb, stewed, artificially sweetened
75
18
0.1
2.4
0.8
G
Rhubarb, stewed, sugar-sweetened
224
54
0.1
1.6
2.2
G
Rhubarb, stewed, unsweetened
75
18
0.1
2.4
0.8
G
Rice & pasta, flavoured, made as directed
539
129
1
0.6
5.4
G
Rice bran, extruded
1644
393
20.4
25.5
16.4
R
Rice bran, low processed
1644
393
20.4
25.5
16.4
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 159
ULTIMATE FOOD ENERGY GUIDE
58
Rice cake, natural brown
1560
373
3.4
4
15.6
R1
Rice cake, puffed
1560
373
3.4
4
15.6
R1
Rice cake, with corn & buckwheat
1573
376
2.9
4.5
15.7
R1
Rice cake, with corn & oats
1579
378
2.9
4.4
15.8
R1
Rice cake, with corn & sesame
1588
380
2.5
3.6
15.9
R1
Rice cake, with rye
1574
377
2.9
5
15.7
R1
Rice croquette, with added egg
961
230
13.1
0.6
9.6
R
Rice pilaf
502
120
4.5
0.5
5.0
G
Rice porridge
159
38
0.1
0.1
1.6
G
Rice salad, tropical, canned
481
115
0.2
0.9
4.8
G
Rice salad, with vegetables & ham in dressing
607
145
6.1
1
6.1
G
Rice salad, with vegetables in dressing
624
149
6.3
1.1
6.2
G
Rice salad, with vegetables, peanuts & sultanas in dressing
1038
248
12.2
2.4
10.4
R
Rice, brown, boiled
642
154
1
1.5
6.4
G
Rice, brown, fat added
701
168
3
1.5
7.0
G
Rice, flavoured, cheese-based, made as directed
709
170
5.4
0.3
7.1
G
Rice, flavoured, meat-based, made as directed
544
130
0.7
0.4
5.4
G
Rice, flavoured, veg- & nut-based, made as directed
603
144
1.5
0.8
6.0
G
Rice, flavoured, veg-based, w. bacon, made as directed
541
129
0.7
0.6
5.4
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
159
Prof Trim - Ultimate 24/8/06 15:45 Page 160
ENERGY
ENERGY
kJ/100g
Rice, flavoured, vegetable-based, made as directed Rice, fried, with meat & vegetables, homemade
FAT
160
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
565
135
0.6
0.7
5.7
G
635
152
4.6
0.9
6.4
G
Rice, fried, with meat or chicken & vegetables, commercial
922
221
8.5
1.1
9.2
A
Rice, fried, with vegetables, no meat, commercial
919
220
10.7
1.4
9.2
R
Rice, fried, with vegetables, no meat, homemade
622
149
4.3
0.9
6.2
G
Rice, white, boiled
526
126
0.2
0.5
5.3
G
Rice, white, fat added in cooking
585
140
2.1
0.4
5.9
G
Rice, white, parboiled, boiled
525
126
0.4
0.7
5.3
G
Rice, wild (100%), boiled
425
102
0.3
1.8
4.3
G
Risotto
927
222
6.2
0.6
9.3
A
Rock cake, commercial
1570
376
13.9
2.5
15.7
R
Rock cake, from mix, milk & fat added, baked
1550
371
15
2.4
15.5
R
Rock cake, homemade
1469
351
11.4
2.4
14.7
R
Rocket, raw
117
28
0.7
1.5
1.2
G
Rockmelon or cantaloupe, raw
99
24
0.1
1
1.0
G
Roe, fish, black, in spiced brine, drained
386
92
5.4
0
3.9
G
Roe, fish, red, in spiced brine, drained
631
151
8.2
0
6.3
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 161
ULTIMATE FOOD ENERGY GUIDE
60
Roll, cheese- & bacon-topped, white
1183
283
5.3
3.3
11.8
A
Roll, cheese- & bacon-topped, wholemeal
1117
267
5.2
5.4
11.2
A
Roll, cheese-flavoured, cheese-topped, white
1268
303
6.8
3.3
12.7
R1
Roll, cheese-topped, white
1268
303
6.8
3.3
12.7
R1
Roll, cheese-topped, wholemeal
1174
281
5.1
5.7
11.7
A
Root & simple brassica veg., cooked, no fat added
176
42
0.2
2.5
1.8
G
Rum
886
212
0
0
8.9
R
Rum & cola
253
61
0
0
2.5
R
Salad, bean & corn, canned
313
75
0.4
4
3.1
G
Salad, cabbage or coleslaw, with dressing, commercial
419
100
4
2.7
4.2
G
Salad, cabbage or coleslaw, with dressing, homemade
625
150
10.5
1.7
6.3
R
Salad, cabbage or coleslaw, without dressing
101
24
0.1
2.7
1.0
G
Salad, Caesar, with dressing
642
154
13.1
1.4
6.4
R
Salad, carrot, with dressing
900
215
13.3
5.3
9.0
R
Salad, cucumber, made with cucumber in vinegar
67
16
0.1
0.6
0.7
G
Salad, mixed bean, canned
276
66
0.3
4.2
2.8
G
Salad, mixed green, with dressing
288
69
5.2
1.7
2.9
G
Salad, potato, canned
509
122
6.9
1
5.1
G
Salad, potato, commercial, mayonnaise added
459
110
4.4
0.9
4.6
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
161
Prof Trim - Ultimate 24/8/06 15:45 Page 162
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
162
Salad, potato, homemade
549
131
8.9
1.5
5.5
G
Salad, potato, with egg
528
126
6.5
1.4
5.3
G
Salad, potato, with mixed veg & vinaigrette dressing
592
142
9.2
2.1
5.9
G
Salad, prawn & pasta
487
117
3.7
1.3
4.9
G
Salad, red kidney bean
855
205
16.1
3.8
8.6
R
Salad, side, with dressing
98
23
1.2
1.2
1.0
G
Salad, side, without dressing
52
12
0.1
1.2
0.5
G
Salad, tabouli, commercial
682
163
9.1
4.7
6.8
G
Salad, tabouli, homemade
498
119
3.6
4.1
5.0
G
Salad, Waldorf
328
78
4.3
2
3.3
G
Salami, all types
1782
426
37.6
0
17.8
R
Salmon cake or patty, fried
870
208
15.7
0.7
8.7
R
Salmon curry, Aus. style, made from basic ingdts
538
129
6.6
0.7
5.4
G
Salmon in cream-based sauce from basic ingdts
805
193
14.1
0.2
8.1
R
Salmon in white sauce from basic ingdts
666
159
9.6
0.3
6.7
G
Salmon loaf
859
206
14.3
0.6
8.6
R
Salmon with pasta in white sauce from basic ingdts
615
147
7.6
0.4
6.2
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 163
ULTIMATE FOOD ENERGY GUIDE
62
Salmon, Australian, canned in brine
646
155
8.5
0
6.5
G
M
Salmon, Australian, canned in brine, drained
729
174
9.6
0
7.3
G
M
Salmon, baked or grilled, fat added
911
218
13.5
0
9.1
R
Salmon, baked or grilled, fat not added
769
184
9.2
0
7.7
A
Salmon, battered, fried
1030
246
11.7
0.8
10.3
R
Salmon, floured, fried
980
234
14.2
0.2
9.8
R
Salmon, pink, canned in brine
545
130
5.8
0
5.5
G
M
Salmon, pink, canned in brine, drained
615
147
6.5
0
6.2
G
M
Salmon, pink, canned in water, drained
615
147
6.5
0
6.2
G
M
Salmon, raw
594
142
7.1
0
5.9
G
M
Salmon, red, canned in brine
722
173
10.6
0
7.2
R
M
Salmon, red, canned in brine, drained
815
195
12
0
8.2
R
M
Salmon, red, canned in water, drained
815
195
12
0
8.2
R
M
Salmon, smoked
561
134
4.6
0
5.6
G
M M
Salmon, steamed or poached
713
171
8.5
0
7.1
G
Salt
0
0
0
0
0.0
G
Sandwich spread, meat substitute type
905
217
9.7
3.8
9.1
A
Sandwich, cheese
1394
333
19.5
2.3
13.9
R
Sandwich, egg
1159
277
14.6
2.4
11.6
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
M
163
Prof Trim - Ultimate 24/8/06 15:45 Page 164
ENERGY
ENERGY
kJ/100g
Sandwich, meat Sardine, canned in oil
FAT
164
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
1207
289
15.7
2.4
12.1
R
1280
306
26.6
0
12.8
R
Sardine, canned in oil, drained
952
228
15.7
0
9.5
R
Sardine, canned in tomato sauce
804
192
12.9
0.3
8.0
R
Sardine, canned in water
629
150
8.8
0
6.3
G
Sardine, canned in water, drained
766
183
10.7
0
7.7
R
Satay, beef, honey-based marinade
971
232
11.2
0.2
9.7
R
Satay, beef, peanut-based marinade
1116
267
14.8
1.3
11.2
R
Satay, beef, soy-based marinade
1044
250
15
0.2
10.4
R
Satay, chicken
895
214
12.4
1
9.0
R
Satay, chicken, honey-based marinade
1101
263
17.1
0.1
11.0
R
Satay, chicken, peanut-based marinade
1228
294
20.1
1.2
12.3
R
Satay, chicken, soy-based marinade
1158
277
20.3
0.1
11.6
R
Satay, pork, honey-based marinade
871
208
9.4
0.1
8.7
A
Satay, pork, peanut-based marinade
1006
241
12.7
1.2
10.1
R
Satay, pork, soy-based marinade
939
225
13
0.1
9.4
R
Sauce, apple, commercial
352
84
0.1
1.2
3.5
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 165
ULTIMATE FOOD ENERGY GUIDE
64
Sauce, Asian style, for stir-fry
611
146
10
0.7
6.1
Sauce, barbecue, bottled
742
178
0.2
1.1
7.4
R G
Sauce, bearnaise
1267
303
31.1
0.8
12.7
R
Sauce, black bean, commercial
523
125
2.8
2.5
5.2
G
Sauce, cheese, from dry mix, with added milk & water
286
68
2.3
0.4
2.9
G
Sauce, cheese, from dry mix, with added water
244
58
1.1
0.7
2.4
G
Sauce, cheese, made with milk
833
199
14.1
0.3
8.3
R
Sauce, chili, Asian, commercial
472
113
2.6
4.4
4.7
G
Sauce, chili, bottled
472
113
2.6
4.4
4.7
G
Sauce, cranberry, commercial
643
154
0.1
0
6.4
G
Sauce, cream, homemade
649
155
12.6
0.6
6.5
R
Sauce, curry, Asian, commercial
604
144
11.8
1.5
6.0
R
Sauce, curry, from dry mix, with added water
437
105
5.4
2.3
4.4
G
Sauce, fish, Asian, commercial
213
51
0.3
1.2
2.1
G
Sauce, hoisin, commercial
925
221
5.4
10.4
9.3
A
Sauce, hollandaise
1793
429
45.6
0
17.9
R
Sauce, horseradish
545
130
8.6
1.4
5.5
G
Sauce, hot pepper
145
35
1.5
4.4
1.5
G
Sauce, lemon butter
935
224
16.6
0
9.4
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
165
Prof Trim - Ultimate 24/8/06 15:45 Page 166
ENERGY
ENERGY
kJ/100g
Sauce, mint Sauce, mustard, bottled
FAT
166
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
404
97
0.1
0.8
4.0
G
208
50
2.3
3.7
2.1
G
Sauce, onion, made with milk
417
100
5.4
0.8
4.2
G
Sauce, orange, savoury
958
229
0.8
0.6
9.6
A
Sauce, oyster, Asian, commercial
468
112
1
0
4.7
G
Sauce, plum, savoury, Asian, commercial
958
229
0.8
0.6
9.6
A
Sauce, salsa, tomato-based
153
37
0.2
1.6
1.5
G
Sauce, satay, bottled (not simmer or stir-fry type)
1431
342
23.8
2.6
14.3
R
Sauce, satay, from dry mix, with added water
767
183
11
2.9
7.7
R R
Sauce, satay, homemade
1466
351
28.8
5.7
14.7
Sauce, savoury, from dry mix, with added milk & water
280
67
2
0.6
2.8
G
Sauce, savoury, from dry mix, with added water
280
67
2
0.6
2.8
G
Sauce, savoury, fruit, from dry mix, w. added milk & water
306
73
2.1
0.7
3.1
G
Sauce, savoury, fruit, from dry mix, with added water
306
73
2.1
0.7
3.1
G
Sauce, seafood cocktail
926
222
11.7
0.7
9.3
R
Sauce, soy
162
39
0
0
1.6
G
Sauce, soy, low salt
162
39
0
0
1.6
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 167
66
Sauce, steak diane, homemade
1198
287
21
0.7
12.0
R
Sauce, sweet & sour, Asian, commercial
843
202
1.9
1.2
8.4
A
Sauce, sweet & sour, homemade
349
83
0.2
0.9
3.5
G
Sauce, tartare
1024
245
23.8
1.9
10.2
R
Sauce, tomato, bottled
438
105
0.2
1.9
4.4
G
Sauce, tomato, bottled, artificially sweetened
150
36
0.2
0.7
1.5
G
Sauce, tomato, bottled, no salt added
438
105
0.2
1.9
4.4
G
Sauce, tomato, from dry mix with added water
215
51
0.7
0.8
2.2
G
Sauce, tomato-based (not ketchup type), homemade
236
56
0.2
1.6
2.4
G G
Sauce, white, savoury, from dry mix, w. added milk & water
ULTIMATE FOOD ENERGY GUIDE
282
67
2.2
0.5
2.8
Sauce, white, savoury, from dry mix, with added water
267
64
1
0.8
2.7
G
Sauce, white, savoury, made with milk
636
152
11.2
0.2
6.4
R
Sauce, Worcestershire
317
76
0.2
0.7
3.2
G
Sauerkraut, canned
65
16
0.2
2.8
0.7
G
Sauerkraut, fat not added
66
16
0.2
2.8
0.7
G
Sausage in tomato-flavoured sauce, canned
568
136
7.8
2
5.7
G
Sausage patty, with onion, cooked
1129
270
21.2
2
11.3
R
Sausage patty, with vegetables, cooked
959
229
16.9
2
9.6
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
167
Prof Trim - Ultimate 24/8/06 15:45 Page 168
ENERGY
ENERGY
kJ/100g
Sausage roll, individual size Sausage roll, party size Sausage, beef, fried
FAT
168
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
1415
339
23.6
2.2
14.2
1331
318
22.2
2.2
13.3
R
1014
243
17.7
2.5
10.1
R
R
Sausage, beef, grilled or bbqed
1093
261
18.2
2.4
10.9
R
Sausage, chicken, fried
943
226
15.8
2.5
9.4
R
Sausage, chicken, grilled or bbqed
1021
244
16.2
2.4
10.2
R
Sausage, Chinese, simmered
1156
277
24
2.7
11.6
R
Sausage, continental, cooked, from raw
1483
355
30
0.4
14.8
R
Sausage, continental, smoked, cooked
1254
300
27.8
0.4
12.5
R
Sausage, lamb, fried
1224
293
19.1
0.5
12.2
R
Sausage, lamb, grilled or bbqed
1196
286
18.1
0.5
12.0
R
Sausage, pork & beef, fried
1034
247
18.2
2.2
10.3
R
Sausage, pork & beef, grilled or bbqed
1107
265
18.6
2.3
11.1
R
Sausage, pork, fried
1101
263
20
1.4
11.0
R
Sausage, pork, grilled or bbqed
1204
288
21.7
1.5
12.0
R
Sausage, vegetarian (from gluten & soy protein), fried
764
183
9.5
2
7.6
A
Sausage, vegetarian (from gluten & soy protein), grilled
714
171
7.9
2.1
7.1
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 169
ULTIMATE FOOD ENERGY GUIDE
68
Sausage, vegetarian (from gluten & soy protein), uncooked
678
162
7.5
2
6.8
G
Sausage, with potato & carrot in gravy, canned
357
85
4.2
2
3.6
G
Sausage, with potato & carrot in curry sauce, canned
432
103
4.9
2.2
4.3
G
Savoury loaf, with vegetables
836
200
14.7
2.1
8.4
R
Scallop in cream-based sauce from basic ingdts
548
131
9.7
0.2
5.5
G
Scallop in curry sauce from basic ingdts
338
81
2.6
0.7
3.4
G
Scallop in white sauce from basic ingdts
467
112
5.6
0.3
4.7
G
Scallop, baked or grilled, fat added
444
106
5.3
0
4.4
G
Scallop, baked or grilled, fat not added
389
93
1.2
0
3.9
G
Scallop, battered, fried
809
194
8.1
0.9
8.1
A
Scallop, crumbed, fried, commercial
576
138
2.8
0.3
5.8
G
Scallop, crumbed, fried, homemade
979
234
9.7
1.3
9.8
A
Scallop, fried
444
106
5.3
0
4.4
G
Scallop, steamed or boiled
441
106
1.5
0
4.4
G
Scampi, cooked
378
90
0.8
0
3.8
G
Scone, cheese
1208
289
7.8
2.2
12.1
A
Scone, fruit
1368
327
8
2.9
13.7
R1
Scone, plain
1346
322
9
2.5
13.5
R1
Scone, plain, from mix, with added water, baked
1089
261
3.9
2.2
10.9
A
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
169
Prof Trim - Ultimate 24/8/06 15:45 Page 170
ENERGY
ENERGY
kJ/100g
Scone, pumpkin Scone, wholemeal Scone, wholemeal, with fruit
FAT
170
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
1109
265
4
2.6
11.1
1263
302
9.1
7.1
12.6
R1
1288
308
7.7
6.9
12.9
R1
A
Seafood & vegetable finger, commercial, baked
875
209
10.2
1.4
8.8
R
Seafood marinara, canned mix
459
110
1.6
0.1
4.6
G
Seafood marinara, from fresh, cooked, no sauce
542
130
2.9
0
5.4
G
Seafood mousse
545
130
10.1
0.4
5.5
R
Seafood salad, with seafood extender & mayonnaise
645
154
9.1
0.4
6.5
G
Seafood stick, battered, fried
896
214
8.1
1.1
9.0
A
Seafood stick, restructured
380
91
0.8
0.4
3.8
G
Seasoning mix, chili-based
1007
241
4.1
9.9
10.1
A
Seaweed, dried
755
181
1.8
50.1
7.6
A
Seaweed, pickled
391
94
0.1
3.7
3.9
G
Seaweed, raw
141
34
0.4
12.4
1.4
G
Seed, mixed
2448
586
50.7
10.4
24.5
R
Seed, poppy
2183
522
44.7
19.7
21.8
R
M
Seed, pumpkin, raw
2416
578
45.6
10.2
24.2
R
M
M
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 171
ULTIMATE FOOD ENERGY GUIDE
70
Seed, pumpkin, roasted
2531
606
49.3
9.9
25.3
R
M
Seed, sesame
2531
606
55.6
10.1
25.3
R
M
Seed, sunflower, dry roasted
2445
585
52
11
24.5
R
M
Seed, sunflower, raw
2396
573
51
10.8
24.0
R
M
Seed, sunflower, roasted, salted
2471
591
53.7
10.4
24.7
R
M
Seed, sunflower, roasted, unsalted
2512
601
54.5
10.5
25.1
R
M
Semolina, cooked, made with milk, fat not added
340
81
3.3
0.2
3.4
G
Sesame paste
2550
610
54.7
17.3
25.5
R
Shallot, cooked, fat added
168
40
1.8
1.1
1.7
G
Shallot, cooked, fat not added
109
26
0.2
1.1
1.1
G
Shallot, raw
98
23
0.2
1
1.0
G
Shark, baked or grilled, fat added
702
168
4.6
0
7.0
G
Shark, baked or grilled, fat not added
581
139
0.1
0
5.8
G
Shark, battered, fried
837
200
5.5
0.8
8.4
A
Shark, crumbed, fried, commercial
746
178
5
0.3
7.5
A
Shark, crumbed, fried, homemade
692
166
4.3
0.7
6.9
G
Shark, floured, fried
846
202
7.8
0.2
8.5
A
Shark, steamed or poached
523
125
0.2
0
5.2
G
Shark's fin, canned
714
171
8.7
0
7.1
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
M
171
Prof Trim - Ultimate 24/8/06 15:45 Page 172
ENERGY
ENERGY
kJ/100g
Shepherds pie, made with beef Shepherds pie, made with lamb
FAT
172
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
444
106
4.6
0.8
4.4
G
447
107
5.2
1
4.5
G
Sherbet
1600
383
0
0
16.0
R1
Sherry, dry
435
104
0
0
4.4
R
Sherry, sweet
576
138
0
0
5.8
R
Shortcake, with fruit & cream, commercial
1112
266
11.1
1.6
11.1
R
Shortcake, with fruit, commercial
1092
261
8.8
1.9
10.9
A
Shortcake, with fruit, homemade
1102
264
12.8
1.9
11.0
R
Silverbeet, cooked, fat added
200
48
3.4
3.2
2.0
G
Silverbeet, cooked, fat not added
88
21
0.3
3.3
0.9
G
Simmer or stir-fry sauce, Asian style, commercial
204
49
0.3
1.9
2.0
G
Simmer or stir-fry sauce, black bean, commercial
250
60
1.2
1.4
2.5
G
Simmer or stir-fry sauce, satay, commercial
767
183
11
2.9
7.7
R
Simmer or stir-fry sauce, sweet sour, commercial
356
85
0.3
0.8
3.6
G
Simmer or stir-fry sauce, sweet, plum or lemon, comm.
428
102
1.1
2.6
4.3
G
Simmer sauce, apricot, commercial
236
56
0.1
0.6
2.4
G
Simmer sauce, cream-based, commercial
506
121
10.6
2.2
5.1
R
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 173
72
Simmer sauce, curry, commercial
437
105
5.4
2.3
4.4
G
Simmer sauce, curry, Indian style, commercial
643
154
10.6
3.9
6.4
R
Simmer sauce, tomato-based (not for pasta sauce), comm.
203
49
1.6
2.9
2.0
G
Slice, caramel custard, pastry base, custard-topped, comm.
1200
287
15.2
1.4
12.0
R
Slice, caramel, caramel-filled, choc-topped, comm.
2092
500
32.1
1.8
20.9
R
Slice, caramel, caramel-filled, choc-topped, homemade
1883
450
21.8
2.1
18.8
R
Slice, cherry, cherry & coconut-filled, choc-topped, comm.
2023
484
30.8
2
20.2
R
Slice, cherry, cherry & coconut-filled, choc-topped, homemade
ULTIMATE FOOD ENERGY GUIDE
1765
422
20.4
2.3
17.7
R
Slice, choc., plain, iced
1905
456
21
0.8
19.1
R
Slice, choc., plain, uniced
2035
487
26.2
0.9
20.4
R
Slice, choc., w. puffed rice & confectionery bar, choc-topped 2100
502
30.5
1.1
21.0
R
Slice, choc., with cake crumbs, uniced
1664
398
22.8
0.9
16.6
R
Slice, choc., with coconut, iced
1707
408
12.7
1.8
17.1
R
Slice, choc., with coconut, uniced
1811
433
16.7
2.4
18.1
R
Slice, choc., with fruit & nuts, iced
1798
430
20.1
1.7
18.0
R
Slice, choc., with fruit & nuts, uniced
1882
450
24.1
2
18.8
R
Slice, choc., with fruit, iced
1695
406
16.5
1.6
17.0
R
Slice, choc., with fruit, uniced
1756
420
19.6
1.8
17.6
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
173
Prof Trim - Ultimate 24/8/06 15:45 Page 174
Short Name
ENERGY
ENERGY
kJ/100g
Slice, choc., with nuts, iced, commercial Slice, choc., with nuts, iced, homemade
FAT
174
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
2156
516
35.9
1.8
21.6
R
1942
465
25.3
1.7
19.4
R
Slice, choc., with nuts, uniced, commercial
2214
530
38.8
2.6
22.1
R
Slice, choc., with nuts, uniced, homemade
2055
492
30.3
2
20.6
R
Slice, coconut, coconut biscuit base, iced, commercial
1923
460
25.9
2.1
19.2
R
Slice, coconut, coconut biscuit base, iced, homemade
2075
496
24.4
2.1
20.8
R R
1891
452
28.7
3
18.9
Slice, coconut, jam-filled, coconut-topped, commercial
homemade
1816
434
23
3.1
18.2
R
Slice, fruit & nut, rich
1958
468
30.6
4.4
19.6
R
Slice, made from ready-to-eat breakfast cereal, iced
2128
509
31.7
2.5
21.3
R
Slice, made from ready-to-eat breakfast cereal, uniced
2096
501
31
3.1
21.0
R
Slice, muesli, iced, commercial
1843
441
20.7
3.7
18.4
R
Slice, muesli, iced, homemade
1904
456
26.6
2
19.0
R
Slice, muesli, uniced, commercial
1784
427
18.8
4.3
17.8
R
Slice, muesli, uniced, homemade
2007
480
31.7
2.4
20.1
R
Slice, muesli, yoghurt- or carob-topped, commercial
1862
445
21.5
3.2
18.6
R
ULTIMATE FOOD ENERGY GUIDE
Slice, coconut, jam-filled, coconut- & egg white-topped,
Prof Trim - Ultimate 24/8/06 15:45 Page 175
74
Slice, peppermint, peppermint-filled, choc-topped, comm.
2194
525
34.5
1.9
21.9
R
Slice, peppermint, peppermint-filled, choc-topped, homemade
ULTIMATE FOOD ENERGY GUIDE
2067
494
29.1
1.9
20.7
R
Slice, plain, with fruit & nuts, iced
1539
368
15.4
1.8
15.4
R
Slice, plain, with fruit & nuts, uniced
1570
376
18.7
2.2
15.7
R
Slice, plain, with fruit, iced
1467
351
12.7
1.7
14.7
R
Slice, plain, with fruit, uniced
1482
355
15.4
2
14.8
R
Slice, plain, with nuts, iced
1648
394
19.3
1.8
16.5
R
Slice, plain, with nuts, uniced
1702
407
23.4
2.1
17.0
R
Slice, sponge & pastry, cream- (& jam-) filled, iced, comm.
1589
380
16.5
1.3
15.9
R
Slice, sponge, cream-filled, iced, commercial
1433
343
12.4
1
14.3
R
Slice, sponge, jam-filled, iced, commercial
1430
342
10
1.1
14.3
R
Smoothie, reduced fat, with added fruit, commercial
310
74
1.5
0.8
3.1
G
Smoothie, skim milk, with added fruit, commercial
276
66
0.8
0.8
2.8
G
Smoothie, whole milk, with added fruit, commercial
349
83
2.9
0.8
3.5
G R
Snack mix, bhuja, with soy noodles, peanuts, green peas, 2351
562
40.7
6
23.5
Snack mix, oriental, with soy noodles, peas, peanuts
sultanas
2351
562
40.7
6
23.5
R
Snack, cheese flavour, extruded
2152
515
27.9
2.7
21.5
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
175
Prof Trim - Ultimate 24/8/06 15:45 Page 176
ENERGY
ENERGY
FAT
kJ/100g
k=cals/100g g/100
FIBRE
ED
g/100
kJ/g
176
Snack, non-cheese flavour, extruded
2092
500
27.4
2.8
20.9
R
Snack, noodle-based
1960
469
25.3
11.1
19.6
R
Snack, pea-based
2351
562
40.7
6
23.5
R
Snapper, baked or grilled, fat added
774
185
7.6
0
7.7
A
Snapper, baked or grilled, fat not added
524
125
2.1
0
5.2
G
Snapper, battered, fried
886
212
8.6
0.8
8.9
A
Snapper, crumbed, fried, commercial
838
200
9.9
0.3
8.4
A
Snapper, crumbed, fried, homemade
994
238
10
1
9.9
R
Snapper, floured, fried
917
219
10.8
0.2
9.2
R
Snapper, poached or steamed
511
122
2.7
0
5.1
G
Snowball, choc. and coconut coating
1763
422
21.2
3.2
17.6
R
Snowpea (pea pod), cooked, fat added
275
66
3.6
2.2
2.8
G
Snowpea (pea pod), cooked, fat not added
201
48
1.5
2.3
2.0
G
Snowpea (pea pod), raw
154
37
0.2
2.3
1.5
G
Snowpea sprout, raw
610
146
0.7
4.6
6.1
G
Soda water
0
0
0
0
0.0
G
Soft drink, cola type, artificially sweetened
2
0
0
0
0.0
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 177
76
Soft drink, cola type, decaffeinated
168
40
0
0
1.7
Soft drink, cola type, decaf., artificially sweetened
2
0
0
0
0.0
A G
Soft drink, cola type, regular
168
40
0
0
1.7
A
Soft drink, energy
257
61
0
0
2.6
R
Soft drink, fruit flavours, artificially sweetened
2
0
0
0
0.0
G
Soft drink, fruit flavours, regular
200
48
0
0
2.0
R
Soft drink, ginger or creamy soda, other non-fruit, reg.
157
38
0
0
1.6
A G
Soft drink, ginger, creamy soda, other non-fruit, artificially sweetened
ULTIMATE FOOD ENERGY GUIDE
2
0
0
0
0.0
Soft drink, lemonade, artificially sweetened
5
1
0
0
0.1
G
Soft drink, lemonade, regular
168
40
0
0
1.7
A
Soft drink, tea flavour
180
43
0
0
1.8
A
Sole, baked or grilled, fat not added
471
113
1.7
0
4.7
G
Sole, floured, fried
752
180
9.2
0.2
7.5
A
Sorbet, granita & gelati, commercial
539
129
0
0.2
5.4
G
Sorbet, granita & gelati, homemade
337
81
0
0
3.4
G
Souffle, cheese
827
198
14.9
0.2
8.3
R
Souffle, lemon
704
168
9.9
0.1
7.0
G
Souffle, plain
753
180
13.4
0.2
7.5
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
177
Prof Trim - Ultimate 24/8/06 15:45 Page 178
Short Name
Souffle, prawn
ENERGY
ENERGY
kJ/100g
700
FAT
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
167
0.2
7.0
11.1
178
R
Soup, beef/lamb & noodles, from dry mix, reconst. w. water Soup, beef/lamb & noodles, homemade
235
56
0.5
0.1
2.4
G
264
63
1.9
0.9
2.6
G
136
33
0.2
0.1
1.4
G
Soup, beef/lamb & veg., from instant dry mix, reconst. w. water
109
26
0.6
1
1.1
G
Soup, beef/lamb & vegetable, canned, ready to serve
with added water
368
88
4.6
2.6
3.7
G
Soup, beef/lamb & vegetable, homemade
234
56
2
0.8
2.3
G
Soup, beef/lamb, broth/bouillon/consomme, homemade
68
16
0.4
0.5
0.7
G
Soup, beef/lamb, broth, canned, ready to serve
63
15
0.8
0.4
0.6
G
102
24
0.5
0.3
1.0
G
118
28
0.1
0.1
1.2
G
144
34
2.4
0.6
1.4
G
Soup, beef/lamb, broth, from canned condensed, with added water Soup, beef/lamb, broth, from instant dry mix, reconst. w. water Soup, beetroot, homemade
ULTIMATE FOOD ENERGY GUIDE
Soup, beef/lamb & veg., from canned condensed,
Prof Trim - Ultimate 24/8/06 15:45 Page 179
78
Soup, carrot, homemade
126
30
1.4
1.1
1.3
G
Soup, chicken & veg., from instant dry mix, reconst. w. water 119
28
0.3
0.1
1.2
G
106
25
0.5
1
1.1
G G
Soup, chicken & veg., from canned condensed, with added water Soup, chicken & veg., red. energy, from mix, reconst. 84
20
0.3
0.4
0.8
Soup, chicken & vegetable, canned, ready to serve
w. water
368
88
4.6
2.6
3.7
G
Soup, chicken & vegetable, homemade
280
67
3.7
0.8
2.8
G
Soup, chicken noodle, canned, ready to serve
295
71
1.8
0.5
3.0
G
Soup, chicken noodle, from instant dry mix, reconstituted
ULTIMATE FOOD ENERGY GUIDE
with water Soup, chicken noodle, homemade
88
21
0.2
0.1
0.9
G
209
50
1.8
0.6
2.1
G
61
15
0.5
0.3
0.6
G
145
35
0.3
0.1
1.5
G
70
17
0.3
0.3
0.7
G
121
29
1.5
0.9
1.2
G
Soup, chicken noodle, red. energy, from mix, reconst. w. water Soup, chicken noodle, red. salt, from dry mix, reconst. w. water Soup, chicken & crouton, reduced energy, from mix, reconstituted with water Soup, chicken, broth, canned, ready to serve
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
179
Prof Trim - Ultimate 24/8/06 15:45 Page 180
Short Name
ENERGY
ENERGY
kJ/100g
FAT
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
180
Soup, chicken, broth, from canned condensed, with added water
24
0.5
0.3
1.0
76
18
0.6
0.5
0.8
G G
Soup, chicken, from instant dry mix, reconst. w. water
119
28
0.3
0.1
1.2
G
Soup, chicken, red. energy, from dry mix, reconst. w. water 82
20
0.3
0.4
0.8
G
Soup, clear, meat, Asian style
169
40
1.6
1.1
1.7
G
Soup, clear, seafood, Asian style
55
13
0.3
0.8
0.6
G
Soup, creamed, chicken, canned, ready to serve
200
48
2.4
0
2.0
G
264
63
3.2
0.1
2.6
G
139
33
1.7
0.1
1.4
G
202
48
2.4
0.1
2.0
G
147
35
1
1.7
1.5
G
413
99
8.3
0.6
4.1
G
Soup, creamed, chicken, from canned condensed, with added milk Soup, creamed, chicken, from canned condensed, with added water Soup, creamed, chicken, from canned condensed, with milk & water Soup, creamed, chicken, from instant dry mix, reconst. w. water Soup, creamed, chicken, homemade
ULTIMATE FOOD ENERGY GUIDE
100
Soup, chicken, broth, homemade
Prof Trim - Ultimate 24/8/06 15:45 Page 181
80
Soup, creamed, chicken, reduced salt, from mix, reconstituted with water
158
38
1.1
1.9
1.6
G
291
70
3.5
0.4
2.9
G
231
55
2.7
0.4
2.3
G G
Soup, creamed, seafood, from canned condensed, with added milk Soup, creamed, seafood, from canned condensed, with milk & water Soup, creamed, seafood, from instant dry mix, reconstituted with water
ULTIMATE FOOD ENERGY GUIDE
266
64
1.9
3.1
2.7
Soup, creamed, seafood, homemade
517
124
7.8
0.3
5.2
G
Soup, creamed, tomato, canned, ready to serve
237
57
1.7
1
2.4
G
Soup, creamed, tomato, homemade
251
60
4.9
0.8
2.5
G
Soup, creamed, veg., from can cond., w. added milk
254
61
3.1
0.5
2.5
G
Soup, creamed, veg., from can cond., w. added water
126
30
1.5
0.5
1.3
G
Soup, creamed, vegetable, canned, ready to serve
155
37
1.1
1.1
1.6
G
Soup, creamed, veg., from dry mix, reconst. w. water
162
39
1.1
1.9
1.6
G
Soup, creamed, vegetable, homemade
393
94
6.8
1.2
3.9
G
Soup, creamed, veg., can cond., w. added milk & water
190
45
2.3
0.5
1.9
G
Soup, egg & lemon (avgolemono)
200
48
1.3
0.6
2.0
G
Soup, egg drop
143
34
1.2
0.6
1.4
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
181
Prof Trim - Ultimate 24/8/06 15:45 Page 182
ENERGY
ENERGY
kJ/100g
Soup, leek & potato, homemade Soup, lentil, homemade
FAT
182
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
477
114
9.2
1.5
4.8
159
38
0.4
1.8
1.6
G
Soup, meat, Asian style
510
122
10.1
2.2
5.1
R
Soup, minestrone, canned, ready to serve
225
54
1.4
3.7
2.3
G
Soup, minestrone, from can cond., w. added water
282
67
3.5
2
2.8
G
Soup, minestrone, from instant dry mix, reconst. w. water
236
56
0.9
0.1
2.4
G
G
Soup, minestrone, homemade
251
60
0.5
3.7
2.5
G
Soup, miso
66
16
0.5
0.4
0.7
G
Soup, mushroom, homemade
173
41
2.4
0.7
1.7
G
Soup, pea & ham, canned, ready to serve
200
48
0.8
2.1
2.0
G G
Soup, pea & ham, from canned condensed, 226
54
0.9
2.4
2.3
Soup, pea & ham, from instant dry mix, reconst. w. water
with added water
174
42
0.7
0.1
1.7
G
Soup, pea & ham, homemade
251
60
2.1
1.4
2.5
G
130
31
0.6
0.1
1.3
G
154
37
1.5
0.6
1.5
G
Soup, pea & ham, red. energy, from dry mix, reconstituted with water Soup, pumpkin, homemade
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 183
82
Soup, tomato & noodle, from canned condensed, with added water
ULTIMATE FOOD ENERGY GUIDE
161
39
0.1
0.8
1.6
Soup, tomato & noodle, from dry mix, reconst. w. water
240
57
0.5
0.1
2.4
G G
Soup, tomato & noodle, homemade
116
28
0.2
1
1.2
G
Soup, tomato & veg., from can cond., with added water
104
25
0.3
1.1
1.0
G
Soup, tomato & vegetable, homemade
75
18
0.2
0.9
0.8
G
Soup, tomato, from can cond., w. added milk & water
175
42
0.9
1
1.8
G
Soup, tomato, red. salt, from can cond., w. milk & water
175
42
0.9
1
1.8
G
Soup, tomato, red. salt, from can cond., w. added water
113
27
0.2
1
1.1
G
Soup, tomato, smooth, canned, ready to serve
182
44
0.9
0.3
1.8
G
Soup, tomato, smooth, from canned condensed
132
32
0.4
1
1.3
G
113
27
0.2
1
1.1
G
235
56
1.7
1
2.4
G
145
35
0.1
0.1
1.5
G
75
18
0.2
0.9
0.8
G
Soup, tomato, smooth, from canned condensed, with added water Soup, tomato, smooth, from canned condensed, with added milk Soup, tomato, smooth, from instant dry mix, reconstituted with water Soup, tomato, smooth, homemade
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
Prof Trim - Ultimate 24/8/06 15:45 Page 184
Short Name
ENERGY
ENERGY
kJ/100g
FAT
184
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
74
18
0.2
0.3
0.7
G
98
23
0.1
0.1
1.0
G
157
38
1.1
1.1
1.6
G
95
23
0.4
1.1
1.0
G
28
0.2
0.1
1.2
G
72
17
0.4
0.3
0.7
G
Soup, tomato, smooth, reduced energy, from dry mix, reconstituted with water Soup, tomato, smooth, reduced salt, from dry mix, reconstituted with water with added milk & water Soup, veg. no pasta, from can cond., w. added water
Soup, veg. no pasta, from instant dry mix, reconst. w. water 118 Soup, vegetable no pasta, reduced energy, from dry mix, reconstituted with water Soup, vegetable no pasta, reduced salt, from dry mix, 72
17
0.1
0
0.7
G
Soup, vegetable & noodle, Asian style
reconstituted with water
294
70
2.7
2.3
2.9
G
Soup, vegetable & noodle, from dry mix, reconst. w. water
216
52
0.6
0.1
2.2
G
Soup, vegetable & noodle, homemade
160
38
0.4
1.6
1.6
G
144
34
0.7
0.6
1.4
G
Soup, vegetable & noodle, reduced energy, from mix, reconstituted with water
ULTIMATE FOOD ENERGY GUIDE
Soup, veg. no pasta, from canned condensed,
Prof Trim - Ultimate 24/8/06 15:45 Page 185
ULTIMATE FOOD ENERGY GUIDE
84
Soup, vegetable no pasta, canned, ready to serve
103
25
0.4
1.2
1.0
Soup, vegetable no pasta, from canned condensed
97
23
0.4
1.1
1.0
G G
Soup, vegetable no pasta, homemade
172
41
1.7
0.9
1.7
G
Soup, vegetable no pasta, homemade
256
61
3
1.1
2.6
G
Soup, won ton
258
62
2.3
1.1
2.6
G
Soy beverage powder, unfortified, reconst., not infant food
338
81
4.4
0.6
3.4
G
Soy beverage, fluid, fortified, chocolate
291
70
3.1
0.5
2.9
G
Soy beverage, fluid, fortified, other flavours
291
70
3.1
0.5
2.9
G
Soy beverage, fluid, fortified, unflavoured, not infant food
264
63
3.5
0.5
2.6
G
Soy beverage, fluid, low fat, fortified
179
43
0.5
0.5
1.8
G
Soy beverage, fluid, low fat, unfortified, unflavoured
114
27
0.3
0.5
1.1
G
Soy beverage, fluid, unfortified, other flavours
246
59
1.9
0.5
2.5
G
Soy beverage, fluid, unfortified, unflav., not infant food
168
40
2.1
0.5
1.7
G
Spam, reduced fat, canned
1023
245
19.9
0.5
10.2
R
Spam, reduced salt, canned
1384
331
31
0.5
13.8
R
Spam, regular
1384
331
31
0.5
13.8
R
Speck
900
215
14
0
9.0
R
Spinach, Chinese, fat added in cooking
270
65
5.6
2.4
2.7
G
Spinach, Chinese, fat not added in cooking
174
42
2.9
2.4
1.7
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
185
Prof Trim - Ultimate 24/8/06 15:45 Page 186
ENERGY
ENERGY
kJ/100g
Spinach, English, cooked, from frozen, fat added Spinach, English, cooked, from frozen, fat not added Spinach, English, cooked, from raw, fat added
FAT
186
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
188
45
2.2
4.7
1.9
128
31
0.5
4.8
1.3
G
217
52
2.9
6.1
2.2
G
G
Spinach, English, cooked, from raw, fat not added
128
31
0.4
6.3
1.3
G
Spinach, English, raw
85
20
0.3
2.7
0.9
G
Spinach, water, cooked, fat added
299
72
5.9
2.5
3.0
G
Spinach, water, cooked, fat not added
203
49
3.2
2.6
2.0
G
Sports drink, from base, recommended dilution, all flavours
113
27
0
0
1.1
A
Sports drink, ready to drink, all flavours
125
30
0
0
1.3
A
Spread, choc-flavoured
2332
558
37.6
0
23.3
R
Spread, garlic
2656
635
70.4
1.4
26.6
R
Spread, hazelnut- & choc-flavoured
2257
540
33
1.2
22.6
R
Spring roll, beef- or pork-filled, fried
788
189
10.7
1.5
7.9
R
Spring roll, chicken-filled, fried
851
204
12.8
1.5
8.5
R
Spring roll, prawn-filled, fried
672
161
8
1.5
6.7
G
Spring roll, vegetable-filled, no meat, fried
544
130
7.4
2.9
5.4
G
Squash, button, cooked, fat added
191
46
1.8
2.5
1.9
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 187
ULTIMATE FOOD ENERGY GUIDE
86
Squash, button, cooked, fat not added
133
32
0.2
2.6
1.3
G
Squash, button, raw
125
30
0.2
2.3
1.3
G
Squash, spaghetti, cooked, fat added
209
50
2.3
2.5
2.1
G
Squash, spaghetti, cooked, fat not added
133
32
0.2
2.6
1.3
G
Stick/bar, reg. fat vanilla ice cream-filled, fruit ice shell
514
123
4.4
0
5.1
G
Stock, beef, concentrated liquid, commercial
38
9
0.2
0
0.4
G
Stock, chicken, concentrated liquid, commercial
44
11
0.4
0
0.4
G
Stock, fish, concentrated liquid, commercial
37
9
0.2
0
0.4
G
Stock, vegetable, concentrated liquid, commercial
46
11
0.4
0
0.5
G
Stollen
1356
324
11.9
3.2
13.6
R
Strassburg (flecked texture)
1022
244
18.5
1.4
10.2
R
Straw, potato
2245
537
31.3
11.9
22.5
R
Strawberry, canned in syrup
335
80
0.2
1.5
3.4
G
Strawberry, canned in syrup, drained
353
84
0.1
3.5
3.5
G
Strawberry, frozen, unsweetened
99
24
0.1
2.2
1.0
G
Strawberry, raw
99
24
0.1
2.2
1.0
G
Strawberry, stewed, sugar-sweetened
287
69
0.1
1.4
2.9
G
Strudel, apple
816
195
6.8
2
8.2
A
Strudel, apricot
877
210
7.8
2.2
8.8
A
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
187
Prof Trim - Ultimate 24/8/06 15:45 Page 188
ENERGY
ENERGY
kJ/100g
Strudel, cherry Stuffing, bread & herb
FAT
188
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
919
220
7.9
2
9.2
A
992
237
11.7
2.4
9.9
R
Stuffing, bread & herb with minced meat
939
225
13
1.2
9.4
R
Stuffing, bread & herb with nuts
890
213
10.7
2.7
8.9
R
Stuffing, commercial
804
192
8.4
2.4
8.0
A
Stuffing, from dry mix, with added water
671
161
4.2
2.4
6.7
G
Stuffing, rice and nuts
1069
256
18.9
2
10.7
R
Suet
3390
811
86.7
0
33.9
R
Sugar, brown
1550
371
0
0
15.5
R1
Sugar, caramelised
1592
381
0
0
15.9
R1
Sugar, raw
1600
383
0
0
16.0
R1
Sugar, spun or fairy floss
1564
374
0
0
15.6
R1
Sugar, white, icing
1595
382
0
0
16.0
R1
Sugar, white, granulated or lump
1600
383
0
0
16.0
R1
Sultana
1315
315
0.4
4.4
13.2
R1
200
48
1
0
2.0
G
Supp. milk drink, fluid, low fat (< 1%), with added vitamins & minerals
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 189
ULTIMATE FOOD ENERGY GUIDE
88
Suppl. milk drink, fluid, whole, with added vitamins
294
70
3.5
0
2.9
G
Sushi
546
131
1.8
1.6
5.5
G
Swede, cooked, fat added
179
43
2
2.7
1.8
G
Swede, cooked, fat not added
106
25
0
2.8
1.1
G
Sweet & sour sauce, from chicken stew
547
131
6.2
1.2
5.5
G
Sweet potato, orange, baked in fat
479
115
3.4
2.2
4.8
G
Sweet potato, orange, boiled, fat added
349
83
1.8
2.3
3.5
G
Sweet potato, orange, boiled, fat not added
291
70
0.1
2.3
2.9
G
Sweet potato, orange, dry-baked
368
88
0.1
2.3
3.7
G
Sweet potato, orange, fried
641
153
7.8
2.2
6.4
G
Sweet potato, white, baked in fat
541
129
3.4
2.5
5.4
G
Sweet potato, white, boiled, fat not added
337
81
0.1
2
3.4
G
Sweet potato, white, dry-baked
432
103
0.1
2.6
4.3
G
Sweet potato, white, fried
703
168
7.8
2.5
7.0
G
Syrup, corn, light or dark
1264
302
0
0
12.6
R1
Syrup, glucose
1286
308
0
0
12.9
R1
Syrup, golden
1200
287
0
0
12.0
A
Syrup, grenadine
740
177
0
0
7.4
G
Syrup, malted rice
1157
277
0
0
11.6
A
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
189
Prof Trim - Ultimate 24/8/06 15:45 Page 190
ENERGY
ENERGY
kJ/100g
Syrup, maple (100% maple) Syrup, pancake, maple-flavoured
FAT
190
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
1089
261
0.2
0
10.9
1217
291
0
0.2
12.2
A
Syrup, sugar & water, simple syrup
740
177
0
0
7.4
G
Taco shell, corn
1945
465
22.6
8.1
19.5
R
Taco, with beef, beans, cheese, lettuce, tomato, salsa
657
157
8.6
2.6
6.6
G
Taco, with beef, cheese, lettuce, tomato, salsa
664
159
9.1
1.5
6.6
G
A
Taco, with chicken, beans, cheese, lettuce, tomato, salsa
680
163
9.3
2.5
6.8
G
Tahini, sesame butter
2718
650
60.7
13.5
27.2
R
Tailor, baked or grilled, fat added
823
197
11
0
8.2
R
Tailor, baked or grilled, fat not added
712
170
7.1
0
7.1
G
Tailor, floured, fried
959
229
13.9
0.2
9.6
R
Tailor, poached or steamed
661
158
6.6
0
6.6
G
Tamarillo, raw
150
36
0.1
4.7
1.5
G
Tangelo, raw
172
41
0.1
2
1.7
G
Taramosalata
1010
242
19.4
3.3
10.1
R
Tea cake, rich, uniced, from mix, with fat added, baked
1393
333
14.5
1.4
13.9
R
Tea cake, uniced, homemade
1453
348
11.5
1.7
14.5
R
M
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 191
ULTIMATE FOOD ENERGY GUIDE
90
Tea cake, yeast-based, homemade
1334
319
7.6
2.5
13.3
R1
Tea, black, brewed from leaf or teabags, decaffeinated
6
1
0.1
0
0.1
G
Tea, black, brewed from leaf or teabags, regular
6
1
0.1
0
0.1
G
Tea, black, from instant, decaffeinated
3
1
0
0
0.0
G
Tea, black, from instant, regular
6
1
0.1
0
0.1
G
Tea, black, herbal, all types
6
1
0.1
0
0.1
G
Tea, white, brewed from leaf or teabags, reg. milk
37
9
0.5
0
0.4
G
Terrine, all types
1883
450
43.8
1.3
18.8
R
Thickshake, from low fat ice-cream, vanilla
410
98
3.1
0
4.1
G
Thickshake, from milk ice confection, other flavours
502
120
3
0
5.0
G
Thickshake, from milk ice confection, chocolate
506
121
3.1
0
5.1
G
Thickshake, from milk ice confection, vanilla
506
121
3
0
5.1
G
Tofu dessert, commercial
514
123
6.8
1.7
5.1
G
Tomato paste
281
67
0.3
4.1
2.8
G
Tomato paste, no salt added
281
67
0.3
4.1
2.8
G
Tomato puree
134
32
0.1
1.9
1.3
G
Tomato supreme, canned
117
28
0.2
1.7
1.2
G
Tomato, canned, in tomato juice
87
21
0.2
1.2
0.9
G
Tomato, canned, in tomato juice, drained
91
22
0.2
1.4
0.9
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
191
Prof Trim - Ultimate 24/8/06 15:45 Page 192
ENERGY
ENERGY
kJ/100g
Tomato, canned, in tomato juice, no salt added Tomato, canned, in tomato juice, no salt added, drained
FAT
192
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
87
21
0.2
1.2
0.9
91
22
0.2
1.4
0.9
G
Tomato, cherry, raw
65
16
0.1
1.6
0.7
G
Tomato, fried
152
36
2.3
1.3
1.5
G
Tomato, grilled
75
18
0.1
1.4
0.8
G
Tomato, onion, capsicum, celery, canned
94
22
0.2
1.4
0.9
G
Tomato, raw
66
16
0.1
1.2
0.7
G
Tomato, stewed
84
20
0.1
1.5
0.8
G
Tomato, stuffed, with rice and meat
536
128
5.1
1.6
5.4
G
Tomato, sun dried
1101
263
4.6
14.7
11.0
A
Tomato, sun dried, packed in oil, drained
1189
284
7.8
14.2
11.9
A
Tomato-based sauce, from beef stew (includes onion)
375
90
6.3
1.9
3.8
G
Tomato-based sauce, from lamb stew (includes onion)
375
90
6.3
1.9
3.8
G
Tongue, lamb, simmered
1160
278
20.4
0
11.6
R
Tongue, ox, smoked or cured or pickled, cooked
1290
309
25.1
0
12.9
R
Tongue, ox, stewed or braised
1290
309
25.1
0
12.9
R
Tonic water, artificially sweetened
0
0
0
0
0.0
G
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 193
ULTIMATE FOOD ENERGY GUIDE
92
Tonic water, regular
141
34
0
0
1.4
A
Topping, chocolate
814
195
0.3
0
8.1
A
Topping, choc., artificially sweetened
256
61
0.3
0
2.6
G
Topping, choc., hard coating
1972
472
38
0
19.7
R
Topping, choc., hot fudge
1483
355
13.4
4
14.8
R
Topping, coffee
748
179
0
0.5
7.5
A
Topping, flavoured, not choc/coffee, artificially sweetened
225
54
0
0.4
2.3
G
Topping, flavoured, not choc/coffee
749
179
0
0.4
7.5
A
Tortilla, corn
931
223
2.5
5.2
9.3
A
Treacle
1069
256
0
0.8
10.7
A
Trevally, baked or grilled, fat added
714
171
7.7
0
7.1
G
Trevally, baked or grilled, fat not added
593
142
3.6
0
5.9
G
Trevally, battered, fried
1025
245
11.8
0.8
10.3
R
Trevally, crumbed, fried, homemade
1012
242
10.4
1
10.1
R
Trevally, floured, fried
857
205
10.8
0.2
8.6
R
Trevally, steamed or poached
551
132
3.3
0
5.5
G
Trifle
685
164
9.2
0.5
6.9
G
Tripe and onions, in white sauce
511
122
6
0.4
5.1
G
Tripe, cooked
348
83
2.8
0
3.5
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
193
Prof Trim - Ultimate 24/8/06 15:45 Page 194
ENERGY
ENERGY
kJ/100g
Trout, baked or grilled, fat added Trout, baked or grilled, fat not added
FAT
194
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
730
175
9
0
7.3
G
611
146
5
0
6.1
G
Trout, coral, baked or grilled, fat added
623
149
6.2
0
6.2
G
Trout, coral, floured, fried
730
175
7.6
0.2
7.3
G
Trout, coral, steamed or poached
459
110
1.8
0
4.6
G
Trout, floured, fried
836
200
10.4
0.2
8.4
R
Trout, smoked
611
146
5
0
6.1
G
Trout, steamed or poached
567
136
4.6
0
5.7
G
Truffle, chocolate
2185
523
33.7
0.8
21.9
R
Trumpeter, baked or grilled, fat added
661
158
6.4
0
6.6
G
Trumpeter, crumbed, fried, homemade
977
234
9.5
1
9.8
A
Tuna & onion, canned
969
232
18.2
0.2
9.7
R
Tuna & potato patty, fried
956
229
11.5
1.3
9.6
R
Tuna cake or patty, fried
1703
407
25.2
1.3
17.0
R
Tuna casserole, w. rice, cream-based simmer sauce
619
148
7.2
0.7
6.2
G
Tuna curry with rice, Aus. style, from basic ingdts
482
115
4.3
0.5
4.8
G
Tuna curry with rice, w. Indian-style simmer sauce
661
158
7.1
1.2
6.6
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 195
ULTIMATE FOOD ENERGY GUIDE
94
Tuna curry, Aus. style, made from basic ingdts
522
125
5.7
0.7
5.2
G
Tuna curry, Indian-style simmer sauce
796
190
10.3
1.7
8.0
R
Tuna curry, Indian style, made from basic ingdts
934
223
19.1
1.7
9.3
R
Tuna curry, not Indian-style simmer sauce
706
169
8
1
7.1
G
Tuna in cream-based sauce from basic ingdts
801
192
13.3
0.2
8.0
R
Tuna in white sauce from basic ingdts
697
167
9.1
0.3
7.0
G
Tuna with pasta in white sauce from basic ingdts
600
144
6.7
0.4
6.0
G
Tuna with rice in cream-based sauce from basic ingdts
661
158
9.2
0.2
6.6
G
Tuna with rice in soup-based sauce from basic ingdts
469
112
3.7
0.5
4.7
G
Tuna with rice in white sauce from basic ingdts
604
144
6.6
0.3
6.0
G
Tuna, baked or grilled, fat added
928
222
11.3
0
9.3
R
Tuna, baked or grilled, fat not added
825
197
7.4
0
8.3
A
M
Tuna, canned in brine
458
110
2.2
0
4.6
G
M M
Tuna, canned in brine, drained
518
124
2.6
0
5.2
G
Tuna, canned in oil
1210
289
23.2
0
12.1
R
M
Tuna, canned in oil, drained
922
221
13.7
0
9.2
R
Tuna, canned in water
419
100
2.1
0
4.2
G
M
Tuna, canned in water, drained
518
124
2.6
0
5.2
G
M
Tuna, floured, fried
1057
253
14.1
0.2
10.6
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
195
Prof Trim - Ultimate 24/8/06 15:45 Page 196
ENERGY
ENERGY
kJ/100g
Tuna, raw Tuna, smoked, canned in oil, drained
FAT
196
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
638
153
5.7
0
6.4
G
922
221
13.7
0
9.2
R
Turkey ham
412
99
3.9
0
4.1
G
Turkey pastrami
568
136
6.2
0
5.7
G
Turkey roast with potato & vegetables (frozen meal)
386
92
3.4
1.2
3.9
G
Turkey salami
789
189
13.7
0
7.9
R
Turkey stew in gravy, from basic ingdts
630
151
8
0.3
6.3
G
Turkey, breast, baked or roasted, with skin
808
193
9.1
0
8.1
A
Turkey, breast, baked or roasted, without skin
648
155
4
0
6.5
G
Turkey, breast, comm. crumbed, fried, with skin & coating
1396
334
22
0.9
14.0
R
Turkey, breast, deli-sliced
648
155
4
0
6.5
G
Turkey, breast, rolled roast, cooked
648
155
4
0
6.5
G
Turkey, breast, smoked, deli-sliced
648
155
4
0
6.5
G
Turkey, breast, smoked, without skin
648
155
4
0
6.5
G
Turkey, deli-carve (light and dark meat), deli-sliced
597
143
8.7
0
6.0
G
Turkey, leg, baked or roasted, with skin
905
217
12.7
0
9.1
R
Turkey, leg, baked or roasted, without skin
715
171
7
0
7.2
G
M
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 197
ULTIMATE FOOD ENERGY GUIDE
96
Turkey, leg, stewed or braised, with skin
1011
242
14.2
0
10.1
R
Turkish delight, choc-coated
1656
396
9.5
0.7
16.6
R1
Turkish delight, plain
1201
287
0
0
12.0
A
Turnip, cooked, fat added
168
40
1.5
3
1.7
G
Turnip, cooked, fat not added
114
27
0
3.1
1.1
G
Two fruits, canned in extra light juice
186
44
0.1
1.2
1.9
G
Two fruits, canned in light syrup
206
49
0.1
1.2
2.1
G
Two fruits, canned in light syrup, drained
200
48
0.1
1.2
2.0
G
Two fruits, canned in natural juice
186
44
0.1
1.2
1.9
G
Two fruits, canned in natural juice, drained
183
44
0.1
1.2
1.8
G
Two fruits, canned in water, artificially sweetened
157
38
0.1
1.2
1.6
G
Veal cordon bleu (commercial formed product), cooked
1382
331
25.9
1
13.8
R
Veal cordon bleu, commercial
1292
309
24.2
0.9
12.9
R
Veal cordon bleu, homemade
1142
273
17.8
0.5
11.4
R
Veal curry, Aus. style, from basic ingdts
457
109
3.6
0.7
4.6
G
Veal cutlet, (commercial formed product), cooked
1433
343
27
1.1
14.3
R
Veal marsala from basic ingdts
739
177
9
0.1
7.4
G
Veal meatballs in tomato-based sauce, from basic ingdts
602
144
7
1.2
6.0
G
Veal parmigiana, commercial
1191
285
21.8
1.1
11.9
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
197
Prof Trim - Ultimate 24/8/06 15:45 Page 198
ENERGY
ENERGY
kJ/100g
Veal steak, commercially crumbed, fried Veal steak, commercially crumbed, uncooked
FAT
198
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
1921
460
39.8
1.1
19.2
1333
319
25.1
1
13.3
R
Veal steak, floured, fried
691
165
6.9
0.1
6.9
G
Veal steak, home-crumbed, fried
1482
355
21.7
1.3
14.8
R
Veal stew in cream sauce from basic ingdts
1133
271
22.1
0.2
11.3
R
Veal stew in gravy from basic ingdts
464
111
4.3
0.3
4.6
G
R
Veal stew in tomato-based sauce from basic ingdts
490
117
4.3
1.1
4.9
G
Veal stew, w. pasta, w. tomato pasta simmer sauce
509
122
3.5
0.9
5.1
G
Veal stew, with pasta in cream sauce from basic ingdts
916
219
15.7
0.4
9.2
R
Veal stew, with pasta in gravy from basic ingdts
441
106
3.1
0.5
4.4
G
Veal stew, with rice in gravy from basic ingdts
446
107
3.1
0.3
4.5
G
Veal stir-fry in sweet sour simmer sauce
684
164
6
0.3
6.8
G
Veal, all cuts, baked/roasted, fat trimmed
596
143
1.6
0
6.0
G
Veal, all cuts, baked/roasted, ns as to fat trimmed
596
143
1.6
0
6.0
G
Veal, chop, fried, fat trimmed
700
167
5.7
0
7.0
G
Veal, chop, grilled or bbqed, fat trimmed
639
153
3.7
0
6.4
G
Veal, chop, stewed or braised, fat trimmed
730
175
4
0
7.3
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 199
ULTIMATE FOOD ENERGY GUIDE
98
Veal, chop, stewed or braised, lean & fat
775
185
5.5
0
7.8
Veal, patty (meat only), cooked
819
196
8.4
0
8.2
A A
Veal, steak, no coating, fried
721
172
5.9
0
7.2
G
Veal, steak, no coating, grilled or bbqed
660
158
4
0
6.6
G
Veal, stewing cuts, stewed/braised
783
187
5.2
0
7.8
A
Vegetable curry
611
146
10.1
1.9
6.1
R
Vegetable curry, potato-based, commercial
533
128
9.5
1.5
5.3
G
Vegetable finger, grilled or baked, from frozen
883
211
10
5
8.8
R
Vegetable mornay
531
127
7.8
1.6
5.3
G
Vegetable patty, commercial, uncooked
844
202
9.4
4.9
8.4
A
Vegetable patty, fried
1054
252
14.7
5
10.5
R
Vegetable stew (no meat)
311
74
2.6
1.4
3.1
G
Vegetable tempura
1256
300
19.7
2.2
12.6
R
Vegetables & pasta in cheese sauce, cooked from frozen
301
72
2.8
4.8
3.0
G
Vegetables in peanut sauce, cooked
983
235
18.8
3.6
9.8
R
Vegetables in Thai sauce, cooked from frozen
163
39
0.3
2.7
1.6
G
Vegetables in white sauce, cooked from frozen
268
64
2.1
4.9
2.7
G
Vegetarian stew, from meat substitute with vegetables
535
128
5.6
2.4
5.4
G
Venison in gravy, from basic ingdts
466
111
4
0.3
4.7
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
199
Prof Trim - Ultimate 24/8/06 15:45 Page 200
ENERGY
ENERGY
kJ/100g
Venison steak, fried Venison steak, grilled or bbqed Venison, baked or roasted
FAT
200
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
725
173
4.8
0
7.3
664
159
2.8
0
6.6
G
664
159
2.8
0
6.6
G
G
Vine leaf stuffed with rice, no meat
336
80
1.7
1.6
3.4
G
Vine leaf, cooked or canned
109
26
0.2
4.6
1.1
G
Vine leaf, stuffed with lamb & rice
446
107
5.2
1.7
4.5
G
Vinegar
65
16
0
0
0.7
G
Vodka
886
212
0
0
8.9
R
Vol au vent case, unfilled, commercial
1883
450
26.5
1.6
18.8
R
Vol au vent, cheese and vegetable, party size case
1415
339
22
1.8
14.2
R
Vol au vent, chicken and vegetable, party size case
1348
322
20.5
0.9
13.5
R
Vol au vent, seafood and vegetable, party size case
1375
329
19.4
1
13.8
R
Waffle, plain, toasted
1589
380
18.5
2.1
15.9
R
Walnut
2901
694
69.2
6.4
29.0
R
M
Walnut, honey roasted
2790
667
64.4
6
27.9
R
M
Water
0
0
0
0
0.0
G
Water chestnut, canned, drained
219
52
0.9
2.7
2.2
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 201
00
Watercress, cooked, fat not added
357
85
8.2
2.2
3.6
G
Watercress, raw
110
26
0.4
3.8
1.1
G
Watermelon, raw
101
24
0.2
0.6
1.0
G
Welsh rarebit
1637
392
25.4
1.5
16.4
R R1
Wheat bran, processed bran cereal, B vitamins, unspecified folate
ULTIMATE FOOD ENERGY GUIDE
1321
316
5.3
30.9
13.2
Wheat bran, processed bran cereal, unfortified
1321
316
5.3
30.9
13.2
R1
Wheat bran, unprocessed
1117
267
4.5
44.7
11.2
A
Wheat germ
1438
344
7.1
18.6
14.4
R1
Whisky
892
213
0
0
8.9
R
Whisky or Scotch & soda
129
31
0
0
1.3
A
White Christmas
2368
567
44.1
3.2
23.7
R
White sauce, from beef/veal stew (includes onion)
794
190
16.2
0.5
7.9
R
Whitebait, baked or grilled, fat not added
980
234
15.7
0
9.8
R
Whitebait, floured, fried
1187
284
21.2
0.2
11.9
R
Whiting, baked or grilled, fat added
598
143
5.3
0
6.0
G
Whiting, baked or grilled, fat not added
468
112
0.9
0
4.7
G
Whiting, battered, fried
980
234
7.3
1
9.8
A
Whiting, crumbed, baked from frozen
972
233
14.5
0.6
9.7
R
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
201
Prof Trim - Ultimate 24/8/06 15:45 Page 202
ENERGY
ENERGY
kJ/100g
Whiting, crumbed, fried, commercial Whiting, crumbed, fried, homemade
FAT
202
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
568
136
2.8
0.3
5.7
833
199
6.6
0.9
8.3
A
Whiting, floured, fried
749
179
8.5
0.2
7.5
A
Whiting, steamed or poached
437
105
1.1
0
4.4
G
Wine cooler, all flavours
213
51
0
0
2.1
R
Wine, fortified, dry
514
123
0
0
5.1
R
Wine, fortified, sweet, dessert
638
153
0
0
6.4
R
Wine, green ginger
364
87
0
0
3.6
R
Wine, red
285
68
0
0
2.9
R
Wine, red, cooked
98
23
0
0
1.0
G
Wine, red, reduced alcohol (1.15–6.5% ALC/VOL)
154
37
0
0
1.5
A
Wine, red, sparkling
271
65
0
0
2.7
R
Wine, rice
454
109
0
0
4.5
R
Wine, rose
283
68
0
0
2.8
R
Wine, sparkling, de-alcoholised (< 0.5 % ALC/VOL)
27
6
0
0
0.3
G
Wine, white, cooked
108
26
0
0
1.1
A
Wine, white, dry
285
68
0
0
2.9
R
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 203
ULTIMATE FOOD ENERGY GUIDE
02
Wine, white, medium dry
271
65
0
0
2.7
R
Wine, white, medium sweet
274
66
0
0
2.7
R
Wine, white, reduced alcohol (1.15–6.5% ALC/VOL)
173
41
0
0
1.7
R
Wine, white, sparkling
271
65
0
0
2.7
R
Wonton, pork-filled, boiled or steamed
877
210
8.2
2.8
8.8
A
Wonton, pork-filled, deep-fried
1106
265
8.4
1.7
11.1
A
Yabbie, cooked
421
101
1.1
0
4.2
G
Yeast extract spread
593
142
1
0
5.9
G
Yeast, compressed
444
106
2
6.9
4.4
G
Yoghurt beverage, reduced fat, fruit flavour
336
80
0.9
0
3.4
G
Yoghurt, compound, plain
1952
467
25.1
0
19.5
R
Yoghurt, frozen, soft serve, fruit flavour
711
170
6.3
0
7.1
G
Yoghurt, frozen, soft serve, reduced fat, fruit flavour
501
120
1.7
0
5.0
G
Yoghurt, frozen, soft serve, reduced fat, vanilla
501
120
1.7
0
5.0
G
Yoghurt, frozen, soft serve, vanilla
657
157
5.6
0
6.6
G
Yoghurt, frozen, stick/bar, fruit flavour
629
150
5.3
0
6.3
G
Yoghurt, frozen, tub, fruit flavour
711
170
6.3
0
7.1
G
Yoghurt, high fat (extra creamy), fruit
640
153
5.7
0
6.4
G
Yoghurt, high fat (extra creamy), plain
513
123
7
0
5.1
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
203
Prof Trim - Ultimate 24/8/06 15:45 Page 204
ENERGY
ENERGY
kJ/100g
Yoghurt, reduced fat, fruit Yoghurt, reduced fat, fruit & muesli
FAT
204
FIBRE
ED
k=cals/100g g/100
g/100
kJ/g
388
93
1.2
0
3.9
526
126
2.8
0.9
5.3
G
Yoghurt, reduced fat, fruit & nut
504
121
4.2
0.5
5.0
G
Yoghurt, reduced fat, muesli
576
138
3.2
1.6
5.8
G
Yoghurt, reduced fat, plain
294
70
1.7
0
2.9
G
Yoghurt, reduced fat, vanilla
403
96
1.7
0
4.0
G
Yoghurt, regular fat, fruit
405
97
2.8
0
4.1
G
Yoghurt, regular fat, fruit & nut
749
179
8
0.8
7.5
A
Yoghurt, regular fat, muesli
564
135
4.6
1.6
5.6
G
Yoghurt, regular fat, plain
304
73
3.4
0
3.0
G
Yoghurt, regular fat, vanilla
389
93
3.4
0
3.9
G
Yoghurt, regular fat, vanilla & nut
504
121
6.3
0.5
5.0
G
Yoghurt, skim or low fat, fruit
320
77
0.2
0
3.2
G
G
Yoghurt, skim or low fat, fruit & nut
439
105
3.3
0.5
4.4
G
Yoghurt, skim or low fat, fruit, artificially sweetened
205
49
0.2
0
2.1
G
Yoghurt, skim or low fat, plain
223
53
0.2
0
2.2
G
Yoghurt, skim or low fat, vanilla
326
78
0.2
0
3.3
G
ULTIMATE FOOD ENERGY GUIDE
Short Name
Prof Trim - Ultimate 24/8/06 15:45 Page 205
ULTIMATE FOOD ENERGY GUIDE
04
Yoghurt, skim or low fat, vanilla, artificially sweetened
209
50
0.2
0
2.1
G
Yorkshire pudding
1110
266
14.1
1.3
11.1
R
Zucchini in tomato sauce, cooked
223
53
3.3
2
2.2
G
Zucchini slice
760
182
10.8
1.4
7.6
R
Zucchini, cooked, fat added
149
36
2.2
1.7
1.5
G
Zucchini, cooked, fat not added
80
19
0.3
1.7
0.8
G
Zucchini, stuffed
543
130
5.4
1.7
5.4
G
G = less than 10% fat and less than 7.5 ED A = less than 10% fat but ED between 7.5 and 12.5 R1 = less than 10% fat but ED 12.5 and greater R = more than 10% fat M = rich in poly- and monounsaturated fats
205
