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- ALL BRAN AVERAGE B'FAST BOWL NO MILK OR SUGAR 105 11.5 24.4 1.89 5.3ALMONDS SIX WHOLE ALMONDS 56 1.4 .4 5.3 1.7ANCHOVIES FOUR ANCHOVIES 56 0 .2 3.98 5APPLE ONE EATING APPLE WITHOUT CORE 46 2 11.9 0 .3APPLE BAKED ONE MED SIZE BAKED APPLE NO SUGAR 55 3.6 14.4 0 .5APPLE JUICE 1/2 PINT OF APPLE JUICE 116 .52 29 .28 .15APPLE PIE 1/6TH OF 9 INCH DIAM APPLE PIE 404 .63 60 18 3.5APPLE PIE MCDONALDS ONE STANDARD MCDONALDS APPLE PIE 295 0 31 19 2.2APRICOT ONE FRESH APRICOT WITHOUT STONE 18 1.4 4.4 0 .4ARTICHOKE ONE GLOBE ARTICHOKE HEART 4 0 .6 0 .25ASPARAGUS FIVE SPEARS 22 1.9 1.4 0 4.2ASPARAGUS SOUP 1/2 PINT ASPARAGUS CREAM SOUP 173 1.5 21 8.2 4.6AUBERGINE HALF INCLUDING SKIN COOKED NO OIL 18 3.2 4 0 .9AVOCADO PEAR HALF AN AVOCADO PEAR WITHOUT STONE 167 1.5 1.3 16.6 3.1BACON BACK FRIED TWO RASHERS FRIED WITHOUT RIND 186 0 0 16.2 10BACON BACK GRILLED TWO RASHERS GRILLED WITHOUT RIND 162 0 0 13.5 10.1BACON STREAKY THREE RASHERS GRILLED WITHOUT RIND 126 0 0 10.8 7.3BAKED BEANS HALF A MEDIUM SIZE TIN 144 16.4 23.1 1.1 11.5BAMBOO SHOOTS RAW 1/2 LB RAW BAMBOO SHOOTS 61 1.55 12.4 .7 5.55BANANA ONE MEDIUM SIZE BANANA WITHOUT SKIN 94 4.1 23 .4 1.3BEANSPROUTS TWO TABLESPOONS 6 2.1 .6 0 1.1BEAUJOLAIS WINE AVERAGE GLASS 112ML 76 0 .28 0 .21BEEF BROTH SOUP 1/2 PINT BEEF BROTH 16 0 .1 .53 2.7BEEF CHEESEBURGER ONE MCDONALDS CHEESEBURGER 300 .8 29.1 14.2 15.8BEEF CLUB STEAK 1/2 LB STEAK GRILLED 998 0 0 92 46BEEF CORNED TWO SLICES 173 0 0 9.7 21.5BEEF MINCED QUARTER LB OF RAW MINCED BEEF COOKED 91 .3 3.9 4.5 9.2BEEF NOODLE SOUP 1/2 PINT BEEF NOODLE SOUP 168 .25 18 6.1 9.7BEEF ROAST FOUR SLICES OF TOPSIDE INCLUDING FAT 256 0 0 14.4 31.9BEEF SAUSAGES THREE LARGE GRILLED SAUSAGES 333 0 19.2 21.8 16.4BEEF SIRLOIN 1/2 LB SIRLOIN COOKED 873 0 0 72 52BEEF STEW ONE LADLEFUL 202 0 6.1 12.7 16.3BEEFBURGER ONE FRIED BEEFBURGER 132 0 3.5 8.6 10.2BEEFBURGER 1/4 POUNDER MCDONALDS 418 .8 33 21 26BEEFBURGER BIG MAC MACDONALDS 541 .7 39 31 26BEEFBURGER IN A BUN ONE MCDONALDS HAMBURGER 252 .8 29 9.9 13.6BEETROOT ONE SMALL WHOLE BEETROOT 15 .9 3.5 0 .6BITTER BEER 1/2 PINT 88 0 6.39 0 .71BLACK PUDDING FOUR SLICES FRIED 91 0 4.5 6.6 3.9BLACKBERRIES EIGHTEEN BLACKBERRIES 26 6.6 5.8 0 1.2BLACKCURRANTS 1 HEAPED TABLESPOON STEWED NO SUGAR 18 5.5 4.2 0 .6BOILED SWEETS 1/4 LB MIXED BOILED SWEETS 368 0 97.8 0 0BOLOGNAISE SPAGHETTI 100GM BOILED SPAGHETTI 130GM MINCE 287 1.5 33.3 8.6 21.2BRAZIL NUTS THREE BRAZIL NUTS 61 .9 .4 6.1 1.2BREAD ALLINSONS ONE THIN SLICE 75 2.83 15.5 .66 2.7BREAD BROWN ONE THIN SLICE 73 1.6 15 .63 2.61BREAD BURGER-BUN AVERAGE BUN 119 .08 21 2.2 3.3BREAD WHITE ONE THIN SLICE 80 .46 17.4 .46 2.57BREAD WHITE FRIED 1 THIN SLICE FRIED IN VEGETABLE OIL 288 .7 25.2 18.6 3.8BROAD BEANS TWO TABLESPOONS, COOKED 57 5 8.5 .7 4.9BROCCOLI ONE BOILED SPEAR 8 1.8 .7 0 1.4BROWN ALE 1/2 PINT 80 0 8.4 0 .71BRUSSEL SPROUTS AVERAGE SERVING NINE BOILED SPROUTS 21 3.5 2 0 3.4BURGER BURGERKING ONE STANDARD BURGERKING WHOPPER 606 0 51 32 29BUTTER ENOUGH FOR ONE SLICE OF BREAD 51 0 0 5.7 0CABBAGE CHINESE RAW AVERAGE SERVING ABOUT 1/2 PINT VOL 11 .45 2.3 .1 .9CABBAGE RED RAW ONE SIXTH OF A SMALL RAW CABBAGE 18 3 3.1 0 1.5CABBAGE WHITE ONE SIXTH OF A SMALL CABBAGE COOKED 13 2.5 2.1 0 1.5CAMEMBERT CHEESE ONE MATCHBOX SIZE CUBE 90 0 0 7 6.8CANTELOUPE MELON ONE SLICE WITHOUT SKIN 43 1.8 9.5 0 1.8CARP 1/2 POUND CARP COOKED WITHOUT BONES 261 0 0 9.5 41CARROT BOILED ONE MEDIUM SIZE BOILED CARROT 25 4 5.6 0 .78CARROT RAW ONE MEDIUM SIZED RAW CARROT 27 3.5 6.5 0 .8CASHEW NUTS ONE SMALL BAG ABOUT 24 UNSALTED NUTS 224 .5 11.1 18.2 6.8CAULIFLOWER EIGHT CAULIFLOWER FLORETS COOKED 7 1.4 .6 0 1.3CAVIARE STURGEON 1 OZ RAW CAVIARE 74 0 .9 4.3 7.6CELERY ONE STICK 3 .8 .6 0 .4CELERY SOUP 1/2 PINT CELERY SOUP 79 .2 7.7 5 1.7CHAMPAGNE AVERAGE GLASS 112ML 81 0 1.6 0 .28CHEDDAR CHEESE ONE MATCHBOX SIZE CUBE 121 0 0 10 7.8CHEDDARS CHEESE BISCUITS ONE 21 0 2.1 1.3 .4CHEESE AND TOMATO PIZZA 1/4 OF A LARGE PIZZA 227 0 24.1 11.2 9.1CHEESE BRIE ONE MATCHBOX SIZE CUBE 95 0 .13 7.8 5.9CHEESE CAMEMBERT ONE MATCHBOX SIZE CUBE 90 0 0 7 6.8CHEESE CHEDDAR ONE MATCHBOX SIZE CUBE 121 0 0 10 7.8CHEESE COTTAGE ONE SMALL TUB 107 0 1.6 4.5 15.2CHEESE CREAM HALF A SMALL PACKET 131 0 0 14.2 .9CHEESE EDAM ONE MATCHBOX SIZE CUBE 91 0 0 6.9 7.3CHEESE FETA ONE MATCHBOX SIZE CUBE 73 0 0 5.9 4.95CHEESE GOUDA ONE MATCHBOX SIZE CUBE 101 0 .63 7.8 7.1CHEESE GRUYERE ONE MATCHBOX SIZE CUBE 117 0 .1 9.2 8.4CHEESE MACARONI ONE LADLEFUL 374 0 32.5 20.9 15.9CHEESE PARMESAN ONE TABLESPOON OF GRATED CHEESE 20 0 0 1.5 1.8CHEESE SAUCE 1/2 PINT MADE UP FROM GRANULES 285 0 17 22.2 3.8CHEESE SPREAD ONE TRIANGLE 28 0 .1 2.3 1.8CHEESE STILTON ONE MATCHBOX SIZE CUBE 138 0 0 12 7.7CHEESEBURGER ONE MCDONALDS 1/4 LB CHEESEBURGER 518 .8 34 29 31CHEESEBURGER ONE STANDARD BURGERKING CHEESEBURGER 305 0 29 13 17CHERRIES SIX CHERRIES WITHOUT STONES 28 1 7.1 0 .4CHESTNUTS FIVE CHESTNUTS PEELED 85 3.4 18.3 1.35 1CHIANTI WINE AVERAGE GLASS 112ML 73 0 .21 0 .15CHICKEN BREAST ROAST WHOLE CHICKEN BREAST WITHOUT SKIN 184 0 0 5.2 34CHICKEN DRUMSTICK FRIED ONE AVERAGE SIZE DRUMSTICK 193 0 6 11 16CHICKEN LEG ROASTED ONE LEG, MEAT WITHOUT SKIN AND BONE 201 0 0 9 30CHICKEN NOODLE SOUP 1/2 PINT CHICKEN NOODLE SOUP 150 .25 19 4.6 7.9CHICKEN PIE QUARTER OF LARGE PIE WITH PASTRY TOP 358 1.4 32.2 21.1 11.9CHICKEN ROAST BREAST AND LEG SLICES WITH SOME SKIN 280 0 0 18.2 29.4CHICKPEAS TWO TO THREE TABLESPOONS CHICKPEAS 228 12 44 6.6 16CHICORY ONE HEAD OF CHICORY 9 0 1.5 0 .8CHILLI CON CARNE ABOUT TWO LADLEFULS 370 8 18.5 21.2 27.2CHILLIES ONE RAW CHILLI 6 0 .4 .07 .3CHINESE LEAVES ONE LARGE LEAF 10 0 1.4 .04 1.4CHIPS POTATO FRIED 1 AVERAGE FISH AND CHIP SHOP PORTION 657 2 97 28.3 9.9CHIVES CHOPPED RAW ONE TABLESPOON 1 .03 .2 0 .1CHOCOLATE FUDGE 4 OZ PACKET CHOCOLATE FUDGE 492 .2 72 20.4 8.8CHOCOLATE MILK BAR ONE SMALL 100GM BAR 588 0 54.5 37.6 8.7CHOCOLATE PLAIN BAR ONE SMALL BAR 100GM 544 0 52.5 35.2 5.6CHOP PORK ONE GRILLED PORK CHOP LEAN MEAT ONLY 305 0 0 14.4 43.6CIDER 1/2 PINT 114 0 8.5 0 0COCKLES SIX COCKLES 12 0 0 .08 2.8COCONUT FRESH ONE 2INCH SQUARE FRESH COCONUT 156 1.8 4.2 16 1.6COD GRILLED HALF A COD FILLET 166 0 0 2.3 36.4COD IN BATTER AVERAGE FISH AND CHIP SHOP PORTION 447 0 16.9 23.2 44.1COD IN-A-BAG ONE PORTION OF COD WITH SAUCE 168 .1 4.9 5.9 24.4COFFEE MUG INSTANT COFFEE MILK NO SUGAR 30 0 4.8 .15 3.5COLA DIET 1/2 PINT ABOUT ONE CAN 0 0 0 0 0COLA FIZZY DRINK 1/2 PINT ABOUT ONE CAN 97 0 25 0 0COLESLAW 1 TABLESPOON OF SHOP BOUGHT COLESLAW 60 1.6 4.6 4.1 1.4CONDENSED MILK ONE TABLESPOON 80 0 13.9 2.2 2.1CORN OIL ONE TABLESPOONFUL 44 0 0 5 0CORNED BEEF TWO SLICES 173 0 0 9.7 21.5CORNFLAKES AVERAGE BREAKFAST BOWL 105 3 24.7 .22 1.85CORNISH PASTIE ONE CORNISH PASTIE 790 0 74 48.6 19COTTAGE CHEESE ONE SMALL TUB 107 0 1.6 4.5 15.2COURGETTES ONE COURGETTE COOKED WITHOUT FAT 25 0 4.5 .4 1.6CRAB WHITE MEAT ABOUT TWO TABLESPOONS 68 0 0 .8 15.4CRACKERS RITZ FIVE RITZ CRACKERS 79 0 9 4.2 1CREAM CHEESE HALF A SMALL PACKET 131 0 0 14.2 .9CREAM CRACKERS ONE BISCUIT PLAIN 40 .26 6.15 1.47 .86CREAM DOUBLE ONE TABLESPOON 89 0 .4 9.6 .3CREAM SINGLE ONE TABLESPOON 42 0 .6 4.2 .5CRISPS POTATO ONE SMALL BAG 159 3.5 14.8 10.8 1.9CUCUMBER 1/6 CUCUMBER ABOUT 2 INCHES LONG 8 .3 1.4 .1 .5CUP-A SOUP MUSHROOM 1/3 PINT SERVING 108 0 15.6 5.2 .6CURRY VEGETABLE AVERAGE SERVING TWO TABLESPOONS 362 0 20 30.4 3.6DAIQUIRI AVERAGE GLASS 112ML 259 0 6.7 0 .1DATES DRIED ONE DRIED DATE 37 1.3 9.6 0 .3DIGESTIVE BISCUIT ONE BISCUIT 48 .5 6.6 2.05 .96DOUBLE CREAM ONE TABLESPOON 89 0 .4 9.6 .3DUCK 2 TO 3 LARGE SLICES ROAST DUCK 226 0 0 11.6 30.4DUCK'S EGG ONE EGG BOILED 131 0 .49 9.9 9.2ECLAIR CHOCOLATE ONE AVERAGE ECLAIR 239 0 23 14 6.2EDAM CHEESE ONE MATCHBOX SIZE CUBE 91 0 0 6.9 7.3EEL TWO SLICES 1/2 INCH THICK, STEWED 80 0 0 5.3 8.2EGG BOILED HEN'S ONE SIZE TWO EGG WITHOUT SHELL 95 0 0 7.1 8EGG DUCK'S ONE EGG BOILED 131 0 .49 9.9 9.2EGG FRIED ONE SIZE TWO EGG FRIED IN CORN OIL 127 0 0 10.7 7.8EGG MC'MUFFIN ONE STANDARD MCDONALDS EGG MC'MUFFIN 352 .4 26 20 18EGG OMELETTE TWO SIZE TWO EGGS 209 0 0 18 11.7EGG SCOTCH ONE SCOTCH EGG 312 0 13.2 23.4 13EVAPORATED MILK ONE TABLESPOON 31 0 2.3 1.8 1.7FETA CHEESE ONE MATCHBOX SIZE CUBE 73 0 0 5.9 4.95FIGS DRIED ONE DRIED FIG 42 3.7 10.6 0 .7FIGS FRESH ONE FRESH FIG 23 1.4 5.2 0 .7FILLET-O-FISH ONE STANDARD MCDONALDS FILLET-O-FISH 402 .7 34 23 15FISH FINGERS FOUR FISH FINGERS FRIED 209 0 15.5 11.4 12.1FISH PASTE HALF A SMALL JAR 62 0 1.4 3.8 5.7FISHCAKES TWO FRIED FISHCAKES 188 0 15.1 10.5 9.1FLOUNDER 1/2 LB COOKED FLOUNDER 458 0 0 18.5 68FRANFURTERS THREE SAUSAGES 180 0 2 16.5 6.3FRENCH FRIES MCDONALDS ONE SMALL PORTION 211 .5 26 11 3FRIED CHICKEN DINNER ONE STANDARD KENTUCKY DINNER 830 0 56 46 52FRIED MUSHROOMS ONE AVERAGE SERVING FRIED IN BUTTER 92 1.76 0 .98 .96FROGS LEGS FOUR LEGS COOKED WITHOUT FAT 73 0 0 .3 16FRUIT COCKTAIL TINNED 1/2 A TIN ABOUT 1/4 PINT 72 .55 19 .09 .5FRUIT YOGHURT ONE CARTON LOW-FAT FRUIT YOGHURT 142 0 26.8 1.5 7.2GAMMON RASHER ONE LARGE RASHER GRILLED, LEAN ONLY 385 0 0 11.6 70.3GARLIC ONE PEELED CLOVE 6 0 1.3 .01 .17GHERKIN ONE PICKLED GHERKIN ABOUT THREE INCH 3 .33 .54 0 .3GINGER SNAP ONE AVERAGE SIZE ABOUT 2INCHES 29 .01 5.6 .62 .4GINGERBREAD CAKE AVERAGE SLICE 371 .12 61 13 4.4GOATS MILK 1/2 PINT OF FRESH GOAT'S MILK 198 0 12.9 12.6 9.2GOOSE TWO SLICES 382 0 0 26.9 35.2GOOSEBERRIES QUARTER POUND OF GOOSEBERRIES STEWED 15 3 3.2 0 1GRAPEFRUIT HALF A GRAPEFRUIT, FLESH ONLY 17 .5 4.2 0 .5GRAPENUTS AVERAGE BREAKFAST BOWL 150 3 21 .84 4.9GRAPES BLACK ABOUT 20 PEELED GRAPES 57 .3 14.5 0 .56GRAPES WHITE ABOUT 20 UNPEELED GRAPES 67 1 17.1 0 .7GRAVES WINE AVERAGE WINE GLASS 112ML 80 0 3.7 0 .15GRILLED STEAK GRILLED RUMP STEAK, LEAN ONLY 376 0 0 13.4 64.1GUAVA RAW ONE AVERAGE GUAVA 45 5 11 .54 .74HADDOCK SMOKED ONE POACHED FILLET 151 0 0 1.3 34.9HALIBUT BROILED 1/2 LB OF GUTTED COOKED HALIBUT 388 0 0 16 57HAM TWO THIN SLICES 60 0 0 2.5 9.2HAZELNUTS ONE HANDFUL, ABOUT TEN HAZELNUTS 38 .6 .7 3.6 .8HEART ONE ROASTED SHEEP'S HEART 474 0 0 29.4 52.2HERRING GRILLED ONE FILLETED HERRING 236 0 0 15.5 24.3HERRING PICKLED ONE PICKLED ROLL-MOP HERRING 210 0 0 16.6 15.1HONEY ONE TABLESPOON 103 0 27.9 0 .1HONEYDEW MELON ONE SLICE WITHOUT SKIN 37 1.6 9 0 1.1HORSERADISH SAUCE ONE TABLESPOON HORSERADISH SAUCE 6 .13 1.4 0 .2HOT DOG SAUSAGES THREE FRANKFURTERS 180 0 2 16.5 6.3ICE CREAM VANILLA 1/4 PINT PLAIN ICE CREAM 134 0 16 7 2.4JAMS GENERAL ONE TABLESPOON ASSORTED JAM 54 .2 14 0 .1KIDNEY ONE LAMBS'S KIDNEY FRIED IN BUTTER 173 0 0 7.1 27.6KIDNEY BEANS ABOUT TWO COOKED TABLESPOONS 152 1.4 25.2 1 12.4KIPPER ONE GRILLED KIPPER FILLET 287 0 0 16 35.7KIWI FRUIT ONE MEDIUM SIZE FRUIT 32 1.4 7 .4 .7LAMB CHOP GRILLED LAMB CHOP LEAN MEAT ONLY 188 0 0 10.5 23.6LAMB LEG ROASTED TWO SLICES INCLUDING FAT 319 0 0 21.5 31.3LAMB SHOULDER ROASTED 2 SLICES INCLUDING FAT 379 0 0 31 23LARD ONE TABLESPOON 222 0 0 24.7 0LASAGNE HALF A PLATEFUL 453 1.2 37.5 25.8 20.4LEEKS ONE MEDIUM SIZE BOILED LEEK 38 6.2 7.4 0 2.9LEG PORK ROASTED THREE SLICES INCLUDING FAT 343 0 0 23.8 32.3LEMON ONE AVERAGE SIZE LEMON INCLUDING PEE 15 5.2 3.2 0 .8LEMON JUICE UNSWEETENED ONE TABLESPOON 4 0 1.3 0 .06LEMON MERINGUE PIE 1/6TH OF 9INCH LEMON MERINGE PIE 357 0 53 14 5.2LENTILS ONE THIRD CUP OF RAW LENTILS BOILED, 118 4.4 20.4 .6 9.1LETTUCE ONE SERVING OF FOUR SMALL LEAVES 2 .3 .2 .1 .2LETTUCE ICEBERG RAW AVERAGE SERVING ABOUT 1/2 PINT VOLUM 7 .27 1.6 .1 .5LIQUORICE ALLSORTS 1/4 LB PACKET LIQUORICE ALLSORTS 356 0 83.7 2.5 4.4LIVER LAMB'S FRIED THREE THIN FRIED SLICES 278 0 4.7 16.8 27.5LIVER PIG'S BRAISED THREE THIN BRAISED SLICES 226 0 4.3 9.7 30.7LOBSTER TWO TABLESPOONS 101 0 0 2.85 18.7LOW FAT SPREAD ENOUGH TO SPREAD ON A SLICE OF BREAD 25 0 0 2.8 0LUNCHEON MEAT THREE SLICES 175 0 3.1 15.1 7.1LYCHEES TINNED ONE LYCHEE WITHOUT SKIN OR STONE 8 .1 2.3 0 .1MACARONI CHEESE ONE LADLEFUL 374 0 32.5 20.9 15.9MACAROON ONE AVERAGE SIZE MACAROON 90 .4 12.5 4.4 1MACKEREL ONE WHOLE FRIED MACKERAL 413 0 0 24.9 47.3MANDARIN ORANGES EIGHTEEN SEGMENTS FROM A TIN 44 .2 11.4 0 .5MANGO ONE MEDIUM SIZE FRESH RAW MANGO 94 2.4 24.5 0 .8MARGERINE ALL TYPES ENOUGH TO SPREAD ON 1 SLICE OF BREAD 51 0 0 5.7 0MARROW ONE AVERAGE SERVING 15 1.3 3.1 0 .9MARTINI AVERAGE GLASS 112ML 234 0 .9 0 .1MAYONNAISE ONE TABLESPOON COMMERCIAL MAYONNAISE 99 0 .4 11 .2MEAT PIE ONE INDIVIDUAL MEAT PIE 603 2.4 59.4 36.9 12MEDOC WINE AVERAGE GLASS 112ML 71 0 .3 0 .21MELON CANTELOUPE ONE SLICE WITHOUT SKIN 43 1.8 9.5 0 1.8MELON HONEYDEW ONE SLICE WITHOUT SKIN 37 1.6 9 0 1.1MILK CONDENSED ONE TABLESPOON 80 0 13.9 2.2 2.1MILK EVAPORATED ONE TABLESPOON 31 0 2.3 1.8 1.7MILK FRESH WHOLE 1/2 PINT FRESH SILVER TOP 182 0 13.2 10.6 9.2MILK GOATS 1/2 PINT FRESH GOATS MILK 198 0 12.9 12.6 9.2MILK SEMI-SKIMMED 1/2 PINT FRESH MILK SEMI-SKIMMED 126 0 13.2 4.48 9.5MILK SKIMMED 1/2 PINT FRESH SKIMMED MILK BLUE TOP 92 0 14 .3 9.5MILK SKIMMED POWDER THREE TABLESPOONS TO MAKE 1/2 PINT 99 0 14.8 .4 10.2MILKSHAKE CHOCOLATE STANDARD MCDONALDS 324 0 52 8.4 11MIXED VEGETABLES ONE TABLESPOON BOILED FROM FROZEN PK 33 2.9 6.7 .2 1.7MUESLI AVERAGE BREAKFAST BOWL 205 4 37.1 4.2 7.22MUESLI WITH MILK AVERAGE BREAKFAST BOWL WITH MILK 250 4 41 4.7 10.8MUFFIN ONE AVERAGE MUFFIN 118 .1 17 4 3.1MUSHROOMS FRIED ONE AVERAGE SERVING FRIED IN BUTTER 92 1.76 0 .98 .96MUSHROOMS RAW ONE AVERAGE SERVING OF RAW MUSHROOMS 7 1.5 0 .4 1.1MUSSELS FIVE MUSSELS 34 0 0 .8 6.9MUSTARD AND CRESS ONE QUARTER OF A PUNNET 1 .4 .1 0 .2NECTARINE 1 MED SIZE NECTARINE WITHOUT STONE 55 2.6 13.6 0 1NICE BISCUITS ONE BISCUITS 39 .3 7.25 .12 .7NO SUGAR ADDED BAKED BEANS 1/2 450GM TIN 122 16.4 18.9 .7 11NOODLES CHOW MEIN AVERAGE SERVING CHOW MEIN 110 0 13 5.5 3OATMEAL PORRIDGE AVE BOWL PORRIDGE 28GM DRY WEIGHT 108 2 19.7 2.16 3.36OIL CORN ONE TABLESPOONFUL 44 0 0 5 0OIL OLIVE ONE TABLESPOON 44 0 0 5 0OIL SUNFLOWER SEED ONE TABLESPOONFUL 44 0 0 5 0OKRA TWELVE MEDIUM SIZE RAW OKRA 10 1.9 1.4 0 1.2OLIVE OIL ONE TABLESPOON 44 0 0 5 0OLIVES FIVE BLACK OLIVES WITHOUT STONES 15 .7 0 1.6 .1ONION FRIED 1 AVERAGE SIZE ONION FRIED IN BUTTER 196 0 5.7 18.9 1.02ONION RAW ONE AVERAGE SIZE RAW ONION 20 1.2 4.7 0 .8ONION SOUP 1/2 PINT ONION SOUP 114 .98 16 3.5 7.5ORANGE ONE MEDIUM SIZE ORANGE, PEELED 49 2.8 11.9 0 1.1ORANGE JUICE UNSWEETENED 1/2 PINT 111 .25 26 .5 1.7OYSTERS FOUR OYSTERS 20 0 0 .4 4.3PALE ALE 1/2 PINT 91 0 5.65 0 .88PANCAKE PLAIN 1 AVERAGE PANCAKE ABOUT 4 INCH DIAM 61 .02 8.7 2 1.9PARMESAN CHEESE ONE TABLESPOON OF GRATED CHEESE 20 0 0 1.5 1.8PARSLEY ONE SPRIG 2 .2 .6 .03 .1PARSNIPS ONE MEDIUM SIZE PARSNIP PEELED 67 3 16.2 0 1.6PASSION FRUIT ONE AVERAGE SIZE PASSION FRUIT 5 2.4 .9 0 .4PATE 2 ONE INCH SQUARES 69 0 .3 6.3 2.7PEACH FRESH ONE MEDIUM SIZE PEACH WITHOUT STONE 40 1.5 10 0 .7PEACHES TINNED ONE SMALL BOWLFUL OF TEN SLICES 91 1 24 0 .4PEANUT BUTTER ENOUGH TO COVER 1 SLICE BREAD 93 1.1 2 8.1 3.4PEANUTS SALTED ONE SMALL BAG, ABOUT 25 WHOLE NUTS 142 2 2.1 12.2 6.1PEAR ONE MEDIUM SIZE PEAR WITHOUT CORE 61 3.4 15.9 0 .4PEARS CANNED IN SYRUP 1/2 TIN PEARS CANNED IN SYRUP 94 .75 24.5 .17 .26PEAS FRESH AVERAGE SERVING FRESH PEAS 61 1.45 10.5 .3 4.6PEAS FROZEN ONE TABLESPOON SERVING, BOILED 32 9.6 3.4 .3 4.3PEAS TINNED ONE TABLESPOONFUL 39 5.4 5.9 .3 3.9PEPPER GREEN HALF A MEDIUM SIZE PEPPER 12 .7 1.8 .3 .7PEPPERMINTS 1/4 LB PACKET 442 0 99.5 .79 .57PIE CHICKEN QUARTER OF LARGE PIE WITH PASTRY TOP 358 1.4 32.2 21.1 11.9PIE MEAT ONE INDIVIDUAL MEAT PIE 603 2.4 59.4 36.9 12PIE PORK ONE INDIVIDUAL PORK PIE 473 0 31.3 34 12.3PIE SHEPHERDS TWO TABLESPOONS 208 0 15.6 10.7 13.3PIE STEAK AND KIDNEY 1/4 LARGE PIE PASTRY TOP AND BOTTOM 342 0 27.1 22.5 9.6PILCHARDS TWO PILCHARDS CANNED IN TOMATO SAUCE 226 0 1.3 9.7 33.8PINEAPPLE FRESH ONE LARGE SLICE FRESH PINEAPPLE 36 .96 9.28 0 .4PINEAPPLE TINNED TWO PINEAPPLE RINGS 61 .7 16.2 0 .2PLAICE IN BREADCRUMBS 1 FILLET PLAICE FRIED IN CORN OIL 410 0 15.5 24.7 32.4PLAICE STEAMED ONE FILLET 126 0 0 2.6 25.7PLANTAIN 1 WHOLE BOILED PLANTAIN WITHOUT SKIN 170 9 43.5 .1 1.4PLUM ONE EATING PLUM WITHOUT STONE 13 .7 3.4 0 .2PLUMS CANNED IN SYRUP 1/2 STANDARD CAN PLUMS 1/4 PINT 115 .43 30 .13 .46POMEGRANATE FRESH ONE AVERAGE POMEGRANATE RAW 104 .31 26 .46 1.5POPCORN UNSWEETENED AVE CARTON POPCORN ABOUT ONE PINT 23 .13 4.6 .3 .8PORK CHOP ONE GRILLED PORK CHOP LEAN MEAT ONLY 305 0 0 14.4 43.6PORK LEG ROASTED THREE SLICES INCLUDING FAT 343 0 0 23.8 32.3PORK PIE ONE INDIVIDUAL PORK PIE 473 0 31.3 34 12.3PORK SAUSAGES FRIED THREE LARGE FRIED SAUSAGES 2OZ EACH 478 0 16.6 37 20.8PORK SAUSAGES GRILLED 3 LARGE GRILLED SAUSAGES 2OZ EACH 400 0 14.5 31 16.8PORT AVERAGE GLASS 50ML 78 0 6 0 .07POTATO BAKED 2 MED SIZE POTATOES INCLUDING SKIN 221 5.2 52.8 .3 5.5POTATO CHIPS 1 AVERAGE FISH AND CHIP SHOP PORTION 657 2 97 28.3 9.9POTATO CRISPS ONE SMALL BAG 159 3.5 14.8 10.8 1.9POTATO MASHED WITH MILK AVERAGE SERVING 137 .84 27 1.5 4.4POTATO SALAD ONE TABLESPOON, FRESH OR TINNED 133 .5 14.4 8.3 1.3POTATOES BOILED TWO MEDIUM SIZE PEELED POTATOES 160 2 39.4 .2 2.8POTATOES ROASTED 2 MED SIZE PEELED POTATOES ROASTED 314 2 54.6 9.6 5.6PRAWNS THIRTEEN SHELLED PRAWNS 26 0 0 .4 5.6PRUNES SIX STEWED PRUNES WITHOUT STONES 28 2.8 7.1 0 .5PUDDING STEAK ONE INDIVIDUAL PUDDING 343 0 29.1 18.6 16.6PUFFED WHEAT AVERAGE BREAKFAST BOWL 70 3.5 15.8 .42 2.92QUICHE 1 SLICE ABOUT 1/6 OF A WHOLE QUICHE 273 0 14.7 19.6 10.2RABBIT ONE SMALL LADLEFUL 196 0 0 8.5 30RADISHES THREE MEDIUM RADISHES 4 .3 .8 0 .3RAISINS ONE HANDFUL OF ABOUT THIRTY RAISINS 36 1 9.7 0 .2RASPBERRIES FIFTEEN RASPBERRIES 18 5.5 4.2 0 .7RATATOUILLE TWO LARGE TABLESPOONS OR HALF A TIN 152 4.2 7.8 12.8 1.8REVELS MILK CHOCOLATES ONE SMALL PACK 176 0 24.1 8.3 2.8RHUBARB 1 SERVING STEWED WITHOUT SUGAR 9 3.6 1.35 0 .9RICE BATCHELORS SAVOURY 1/2 A 5OZ PACKET BOILED IN WATER 343 3.86 53.1 13.5 5.79RICE CRISPIES AVERAGE BREAKFAST BOWL 105 1 23.8 .31 1.6RICE POLISHED WHITE AVERAGE PORTION 2OZ DRY WEIGHT 205 1.5 4.74 .48 3.36ROAST TURKEY TWO SLICES, MEAT WITHOUT SKIN 168 0 0 3.2 34.6RUNNER BEANS TWO TABLESPOONS COOKED 19 3.4 2.7 .2 1.9SAGO USUAL AMOUNT IN MILK PUDDING 50 .51 13.2 .03 .03SALAD CREAM LOW CALORIE ONE TABLESPOON 24 .2 2.5 1.6 .1SALAMI FOUR SLICES 275 0 1.1 25.3 30.8SALMON CANNED HALF A LARGE TIN OF SALMON 162 0 0 8.6 21.3SALMON FRESH ONE POACHED SALMON STEAK, FLESH ONLY 216 0 0 14.3 22.1SALMON SMOKED 1 THIN SLICE SIZE OF SLICE OF BREAD 79 0 0 2.5 14.2SARDINES FOUR SARDINES TINNED IN OIL 217 0 0 13.6 23.7SAUSAGE ROLL ONE SAUSAGE ROLL 277 0 19.2 21 4.2SAUSAGES BEEF GRILLED 3 LARGE GRILLED SAUSAGES 2OZ EACH 333 0 19.2 21.8 16.4SAUSAGES HOT DOG THREE FRANKFURTERS 180 0 2 16.5 6.3SAUSAGES PORK FRIED THREE LARGE FRIED SAUSAGES 2OZ EACH 478 0 16.6 37 20.8SAUSAGES PORK GRILLED 3 LARGE GRILLED SAUSAGES 2OZ EACH 400 0 14.5 31 16.8SAUTERNES WINE AVERAGE GLASS 112ML 101 0 6.5 0 .2SAVELOY ONE SAVELOY 209 0 8.1 16.4 7.9SCAMPI TWELVE BREADCRUMBED SCAMPI, FRIED 316 0 28.9 17.6 12.2SCOTCH EGG ONE SCOTCH EGG 312 0 13.2 23.4 13SEMI-SKIMMED MILK 1/2 PINT FRESH SEMI-SKIMMED MILK 126 0 13.2 4.48 9.5SHEPHERDS PIE 2 TABLESPOONS SHEPHERDS PIE 208 0 15.6 10.7 13.3SHERRY AVERAGE GLASS 50ML 60 0 2 0 .11SHREDDED WHEAT ONE SHREDDED WHEAT 70 2.5 16.6 .59 2.04SHRIMPS PEELED AVERAGE SERVING 4OZ 131 0 1 1.3 27SINGLE CREAM ONE TABLESPOON 42 0 .6 4.2 .5SKIMMED MILK 1/2 PINT FRESH SKIMMED MILK BLUE TOP 92 0 14 .3 9.5SKIMMED MILK POWDER THREE TABLESPOONS TO MAKE 1/2 PINT 99 0 14.8 .4 10.2SMOKED HADDOCK ONE POACHED FILLET 151 0 0 1.3 34.9SMOKED SALMON 1 THIN SLICE SIZE OF SLICE OF BREAD 79 0 0 2.5 14.2SNAILS ESCARGOT AVERAGE SERVING 3.5OZ SNAILS 90 0 2 1.4 16SPAGHETTI BOLOGNAISE 100GM BOILED SPAGHETTI 130GM MINCE 287 1.5 33.3 8.6 21.2SPAGHETTI IN TOMATO SAUCE ONE SMALL 7.5 OZ TIN 129 2.3 26.2 1.51 4.09SPAM THREE SLICES 175 0 3.1 15.1 7.1SPECIAL K AVERAGE BOWL 111 .2 21 .1 5.6SPINACH 1 AVE SERVING ONE HEAPED TABLESPOON 30 6.3 1.4 .5 5.1SPRING GREENS 1/2 A LARGE BUNCH ABOUT 4 LEAVES 4 1.5 .4 0 .7SQUID FOUR RAW SQUID COOKED WEIGHT 65GM 97 0 .91 1.04 19.8STEAK AND KIDNEY PIE 1/4 LARGE PIE PASTRY TOP AND BOTTOM 342 0 27.1 22.5 9.6STEAK GRILLED GRILLED RUMP STEAK, LEAN ONLY 376 0 0 13.4 64.1STEAK PUDDING ONE INDIVIDUAL PUDDING 343 0 29.1 18.6 16.6STEWED TRIPE ONE SERVING, ABOUT 1/2 A PLATEFUL 150 0 0 6.7 22.2STILTON CHEESE ONE MATCHBOX SIZE CUBE 138 0 0 12 7.7STOUT 1/2 PINT STOUT 105 0 11.9 0 .88STRAWBERRIES TEN STRAWBERRIES 31 2.6 7.4 0 .7SUGAR WHITE ONE ROUNDED TEASPOON 39 0 9.9 0 .05SULTANAS ONE HANDFUL, ABOUT THIRTY SULTANAS 37 1.05 9.7 0 .3SUNFLOWER SEED OIL ONE TABLESPOONFUL 44 0 0 5 0SUNFLOWER SEEDS AVERAGE SERVING 406 2.75 14.5 38.5 17.5SWEDE 1.5 TABLESPOONS MASHED BOILED 18 2.8 3.8 0 .9SWEET POTATO THE SIZE OF TWO LARGE EGGS 110 3 26 .8 1.4SWEETCORN ONE HEAPED TABLESPOON, TINNED 76 5.7 16.1 .5 2.9SWISS STYLE BREAKFAST AVERAGE SERVING 99 2.1 19.6 1.5 3SWORDFISH BROILED 1/2LB BROILED SWORDFISH 371 0 0 12.5 59SYRUP GOLDEN ONE LEVEL TABLESPOON 60 0 14 0 .05TANGERINE ONE MEDIUM SIZE PEELED 23 1.3 5.6 0 .6TAPIOCA PUDDING AVE SERVING TAPIOCA PUDDING 110 0 14 4.2 4.15TARAMASALATA ONE TABLESPOON 66 0 .6 6.96 .48TARTAR SAUCE ONE TABLESPOON TARTAR SAUCE 74 .04 .6 8.1 .2TINNED FRUIT SALAD ONE BOWLFUL 123 1.4 32.5 0 .4TOFFEES MIXED 1/4 LB PACKET MIXED TOFFEES 492 0 80.3 19.4 2.37TOFU SOYA BEAN CURD ONE STEAMED CUBE 2 BY 2 BY 2 INCHES 98 .42 .84 5.8 10.3TOMATO FRIED 1 MED SIZE TOMATO FRIED IN BUTTER 46 1 2.2 4 .69TOMATO JUICE 1/4 PINT TOMATO JUICE 23 .24 5 .1 1.1TOMATO PUREE ONE TABLESPOON 10 0 1.7 0 .9TOMATO RAW ONE MEDIUM SIZE TOMATO 10 1.1 2.1 0 .7TOMATO SOUP 1/2 PINT TOMATO SOUP 171 1 33 3.8 4.1TOMATO SOUP HEINZ 1/2 A LARGE 15OZ TIN 150 0 20.5 6.76 1.96TOMATOES TINNED HALF A MEDIUM SIZE TIN OF TOMATOES 24 1.8 4 0 2.2TRIPE STEWED ONE SERVING, ABOUT 1/2 A PLATEFUL 150 0 0 6.7 22.2TROUT 1 GRILLED WITHOUT HEAD AND BONES 243 0 0 8.1 42TUNA FISH TINNED IN OIL HALF A LARGE TIN 265 0 0 20.2 21TURKEY ROAST TWO SLICES, MEAT WITHOUT SKIN 168 0 0 3.2 34.6TURKEY ROLL 4OZ TURKEY ROLL 168 0 .6 7.6 20.4TURNIP ONE TURNIP THE SIZE OF A TENNIS BALL 14 2.2 2.3 .3 .7VEAL FILLET ONE THIN FILLET, GRILLED OR ROASTED 257 0 0 12.9 35.4VEGETABLE CURRY 1 SERVING ABOUT 2 TO 3 TABLESPOONS 362 0 20 30.4 3.6VEGETABLE SOUP HEINZ ONE SMALL 300GM TIN 129 0 24.3 1.2 5.7VEGETABLES MIXED 1 TABLESPOON BOILED FROM FROZEN PKT 33 2.9 6.7 .2 1.7VENISON THREE SMALL SLICES 190 0 0 6.1 33.6WALNUTS SIX WALNUT HALVES 105 1 1 10.3 2.1WATER BISCUITS PLAIN ONE BISCUIT 18 .13 3.7 .5 .43WATERCRESS ONE QUARTER OF AN AVERAGE BUNCH 2 .7 .1 0 .6WATERMELON ONE SLICE WITHOUT PIPS OR SKIN 37 1.6 9.5 0 .7WEETABIX TWO WEETABIX NO MILK OR SUGAR 127 4.9 25.4 .78 3.99WEETAFLAKES AVERAGE SERVING OF 7 TABLESPOONFULS 100 3.87 20 .6 2.15WEETAFLAKES N RAISINS AVERAGE SERVING 7 TABLESPOONFULS 104 2.4 22.5 .18 2.55WHELKS FOUR WHELKS 26 0 0 .6 5.5WHITEBAIT TWENTY FRIED WHITEBAIT 315 0 3.2 28.5 11.7WINE DESSERT AVERAGE GLASS 112ML 141 0 7.9 0 .1WINE TABLE AVERAGE GLASS 112ML 87 0 4.3 0 .1WORCESTER SAUCE ONE TABLESPOON WORCESTER SAUCE 12 0 2.7 0 .3YAM THE SIZE OF A MEDIUM POTATO, BOILED 154 5.1 38 .1 2.1YOGHURT FRUIT ONE CARTON LOW-FAT FRUIT YOGHURT 142 0 26.8 1.5 7.2YOGHURT PLAIN ONE CARTON PLAIN LOW-FAT YOGHURT 78 0 9.3 1.5 7.5[Copyright Bob Eggleton 1987 All rights reserved Tel 0480-300334 Version 1.0]
