Simple whole foods. Quick calorie reference.

Food Calories &
Nutrition

Search common whole and minimally processed foods and compare approximate calories per 100 g, per ounce and per pound.

✦

Whole food calorie guide

Search or filter 2,000 simple foods. Values are approximate and can vary by variety and preparation.

2000 foods shown
Food Category kcal / 100 g kcal / 1 oz kcal / 1 lb
Ackee Fruit 151 43 685
Ackee, chopped, raw Fruit 151 43 685
Ackee, peeled, raw Fruit 151 43 685
Ackee, raw Fruit 151 43 685
Ackee, sliced, raw Fruit 151 43 685
Ackee, stewed, no added sugar Fruit 142 40 644
Acorn squash Vegetables 45 13 204
Acorn squash, boiled Vegetables 41 12 186
Acorn squash, roasted, no added fat Vegetables 50 14 227
Adzuki beans, boiled Beans & pulses 125 35 567
Adzuki beans, cooked Beans & pulses 128 36 581
Almonds Nuts & seeds 579 164 2626
Amaranth, cooked Grains 102 29 463
Amaranth, dry Grains 371 105 1683
Anchovies, baked Fish & seafood 155 44 703
Anchovies, grilled Fish & seafood 157 45 712
Anchovies, poached Fish & seafood 141 40 640
Anchovies, raw Fish & seafood 131 37 594
Anchovies, steamed Fish & seafood 144 41 653
Anjou pear Fruit 57 16 259
Anjou pear, chopped, raw Fruit 57 16 259
Anjou pear, peeled, raw Fruit 57 16 259
Anjou pear, sliced, raw Fruit 57 16 259
Apple Fruit 52 15 236
Apple, chopped, raw Fruit 52 15 236
Apple, peeled, raw Fruit 52 15 236
Apple, raw Fruit 52 15 236
Apple, sliced, raw Fruit 52 15 236
Apple, stewed, no added sugar Fruit 49 14 222
Apricot Fruit 48 14 218
Apricot, chopped, raw Fruit 48 14 218
Apricot, peeled, raw Fruit 48 14 218
Apricot, raw Fruit 48 14 218
Apricot, sliced, raw Fruit 48 14 218
Apricot, stewed, no added sugar Fruit 45 13 204
Artichoke Vegetables 47 13 213
Artichoke, baked Vegetables 51 14 231
Artichoke, boiled Vegetables 43 12 195
Artichoke, boiled, drained Vegetables 43 12 195
Artichoke, chopped, raw Vegetables 47 13 213
Artichoke, grilled, no added fat Vegetables 50 14 227
Artichoke, oven roasted, no added fat Vegetables 53 15 240
Artichoke, peeled, raw Vegetables 47 13 213
Artichoke, poached Vegetables 46 13 209
Artichoke, raw Vegetables 47 13 213
Artichoke, roasted, no added fat Vegetables 53 15 240
Artichoke, sliced, raw Vegetables 47 13 213
Artichoke, steamed Vegetables 45 13 204
Artichoke, steamed, drained Vegetables 45 13 204
Asian pear Fruit 42 12 191
Asian pear, chopped, raw Fruit 42 12 191
Asian pear, peeled, raw Fruit 42 12 191
Asian pear, raw Fruit 42 12 191
Asian pear, sliced, raw Fruit 42 12 191
Asian pear, stewed, no added sugar Fruit 39 11 177
Asparagus Vegetables 20 6 91
Asparagus, baked Vegetables 22 6 100
Asparagus, boiled Vegetables 18 5 82
Asparagus, boiled, drained Vegetables 18 5 82
Asparagus, chopped, raw Vegetables 20 6 91
Asparagus, grilled, no added fat Vegetables 21 6 95
Asparagus, oven roasted, no added fat Vegetables 22 6 100
Asparagus, peeled, raw Vegetables 20 6 91
Asparagus, poached Vegetables 20 6 91
Asparagus, raw Vegetables 20 6 91
Asparagus, roasted, no added fat Vegetables 22 6 100
Asparagus, sliced, raw Vegetables 20 6 91
Asparagus, steamed Vegetables 19 5 86
Asparagus, steamed, drained Vegetables 19 5 86
Aubergine Vegetables 25 7 113
Aubergine, baked Vegetables 27 8 122
Aubergine, boiled Vegetables 23 7 104
Aubergine, boiled, drained Vegetables 23 7 104
Aubergine, chopped, raw Vegetables 25 7 113
Aubergine, grilled, no added fat Vegetables 26 7 118
Aubergine, oven roasted, no added fat Vegetables 28 8 127
Aubergine, peeled, raw Vegetables 25 7 113
Aubergine, poached Vegetables 24 7 109
Aubergine, raw Vegetables 25 7 113
Aubergine, roasted, no added fat Vegetables 28 8 127
Aubergine, sliced, raw Vegetables 25 7 113
Aubergine, steamed Vegetables 24 7 109
Aubergine, steamed, drained Vegetables 24 7 109
Avocado Fruit 160 45 726
Avocado, chopped, raw Fruit 160 45 726
Avocado, peeled, raw Fruit 160 45 726
Avocado, raw Fruit 160 45 726
Avocado, sliced, raw Fruit 160 45 726
Avocado, stewed, no added sugar Fruit 150 43 680
Bamboo shoots Vegetables 27 8 122
Bamboo shoots, baked Vegetables 29 8 132
Bamboo shoots, boiled Vegetables 25 7 113
Bamboo shoots, boiled, drained Vegetables 25 7 113
Bamboo shoots, chopped, raw Vegetables 27 8 122
Bamboo shoots, grilled, no added fat Vegetables 29 8 132
Bamboo shoots, oven roasted, no added fat Vegetables 30 9 136
Bamboo shoots, peeled, raw Vegetables 27 8 122
Bamboo shoots, poached Vegetables 26 7 118
Bamboo shoots, raw Vegetables 27 8 122
Bamboo shoots, roasted, no added fat Vegetables 30 9 136
Bamboo shoots, sliced, raw Vegetables 27 8 122
Bamboo shoots, steamed Vegetables 26 7 118
Bamboo shoots, steamed, drained Vegetables 26 7 118
Banana Fruit 89 25 404
Banana, chopped, raw Fruit 89 25 404
Banana, peeled, raw Fruit 89 25 404
Banana, raw Fruit 89 25 404
Banana, sliced, raw Fruit 89 25 404
Banana, stewed, no added sugar Fruit 84 24 381
Barley, cooked Grains 120 34 544
Barley, dry Grains 354 100 1606
Bartlett pear Fruit 57 16 259
Bartlett pear, chopped, raw Fruit 57 16 259
Bartlett pear, peeled, raw Fruit 57 16 259
Bartlett pear, sliced, raw Fruit 57 16 259
Beef brisket, braised Meat 216 61 980
Beef brisket, grilled Meat 230 65 1043
Beef brisket, raw Meat 180 51 816
Beef brisket, roasted Meat 234 66 1061
Beef chuck, braised Meat 216 61 980
Beef chuck, grilled Meat 230 65 1043
Beef chuck, raw Meat 180 51 816
Beef chuck, roasted Meat 234 66 1061
Beef fillet steak, boiled Meat 222 63 1007
Beef fillet steak, braised Meat 233 66 1057
Beef fillet steak, grilled Meat 248 70 1125
Beef fillet steak, raw Meat 191 54 866
Beef fillet steak, roasted Meat 252 71 1143
Beef flank steak, braised Meat 216 61 980
Beef flank steak, grilled Meat 230 65 1043
Beef flank steak, raw Meat 180 51 816
Beef flank steak, roasted Meat 234 66 1061
Beef liver, boiled Meat 157 45 712
Beef liver, braised Meat 165 47 748
Beef liver, grilled Meat 176 50 798
Beef liver, raw Meat 135 38 612
Beef liver, roasted Meat 178 50 807
Beef mince, lean, boiled Meat 204 58 925
Beef mince, lean, braised Meat 215 61 975
Beef mince, lean, grilled Meat 229 65 1039
Beef mince, lean, raw Meat 176 50 798
Beef mince, lean, roasted Meat 232 66 1052
Beef ribeye steak, braised Meat 216 61 980
Beef ribeye steak, grilled Meat 230 65 1043
Beef ribeye steak, raw Meat 180 51 816
Beef ribeye steak, roasted Meat 234 66 1061
Beef round steak, braised Meat 216 61 980
Beef round steak, grilled Meat 230 65 1043
Beef round steak, raw Meat 180 51 816
Beef round steak, roasted Meat 234 66 1061
Beef rump steak, boiled Meat 196 56 889
Beef rump steak, braised Meat 206 58 934
Beef rump steak, grilled Meat 220 62 998
Beef rump steak, raw Meat 169 48 767
Beef rump steak, roasted Meat 223 63 1012
Beef shin, braised Meat 216 61 980
Beef shin, grilled Meat 230 65 1043
Beef shin, raw Meat 180 51 816
Beef shin, roasted Meat 234 66 1061
Beef short ribs, braised Meat 216 61 980
Beef short ribs, grilled Meat 230 65 1043
Beef short ribs, raw Meat 180 51 816
Beef short ribs, roasted Meat 234 66 1061
Beef silverside, braised Meat 216 61 980
Beef silverside, grilled Meat 230 65 1043
Beef silverside, raw Meat 180 51 816
Beef silverside, roasted Meat 234 66 1061
Beef sirloin steak, boiled Meat 239 68 1084
Beef sirloin steak, braised Meat 251 71 1139
Beef sirloin steak, grilled Meat 268 76 1216
Beef sirloin steak, raw Meat 206 58 934
Beef sirloin steak, roasted Meat 272 77 1234
Beef skirt steak, braised Meat 216 61 980
Beef skirt steak, grilled Meat 230 65 1043
Beef skirt steak, raw Meat 180 51 816
Beef skirt steak, roasted Meat 234 66 1061
Beef topside, braised Meat 216 61 980
Beef topside, grilled Meat 230 65 1043
Beef topside, raw Meat 180 51 816
Beef topside, roasted Meat 234 66 1061
Beefsteak tomato Vegetables 18 5 82
Beefsteak tomato, boiled Vegetables 17 5 77
Beefsteak tomato, boiled, drained Vegetables 17 5 77
Beefsteak tomato, chopped, raw Vegetables 18 5 82
Beefsteak tomato, oven roasted, no added fat Vegetables 20 6 91
Beefsteak tomato, peeled, raw Vegetables 18 5 82
Beefsteak tomato, roasted, no added fat Vegetables 20 6 91
Beefsteak tomato, sliced, raw Vegetables 18 5 82
Beefsteak tomato, steamed, drained Vegetables 17 5 77
Beetroot Vegetables 43 12 195
Beetroot, baked Vegetables 46 13 209
Beetroot, boiled Vegetables 40 11 181
Beetroot, boiled, drained Vegetables 40 11 181
Beetroot, chopped, raw Vegetables 43 12 195
Beetroot, grilled, no added fat Vegetables 46 13 209
Beetroot, oven roasted, no added fat Vegetables 48 14 218
Beetroot, peeled, raw Vegetables 43 12 195
Beetroot, poached Vegetables 42 12 191
Beetroot, raw Vegetables 43 12 195
Beetroot, roasted, no added fat Vegetables 48 14 218
Beetroot, sliced, raw Vegetables 43 12 195
Beetroot, steamed Vegetables 41 12 186
Beetroot, steamed, drained Vegetables 41 12 186
Bison, boiled Meat 126 36 572
Bison, braised Meat 133 38 603
Bison, grilled Meat 142 40 644
Bison, raw Meat 109 31 494
Bison, roasted Meat 144 41 653
Black beans, boiled Beans & pulses 129 37 585
Black beans, cooked Beans & pulses 132 37 599
Black grapes Fruit 69 20 313
Black grapes, chopped, raw Fruit 69 20 313
Black grapes, peeled, raw Fruit 69 20 313
Black grapes, sliced, raw Fruit 69 20 313
Black plum Fruit 46 13 209
Black plum, chopped, raw Fruit 46 13 209
Black plum, peeled, raw Fruit 46 13 209
Black plum, sliced, raw Fruit 46 13 209
Black-eyed peas, boiled Beans & pulses 114 32 517
Black-eyed peas, cooked Beans & pulses 116 33 526
Blackberries Fruit 43 12 195
Blackberries, chopped, raw Fruit 43 12 195
Blackberries, peeled, raw Fruit 43 12 195
Blackberries, raw Fruit 43 12 195
Blackberries, sliced, raw Fruit 43 12 195
Blackberries, stewed, no added sugar Fruit 40 11 181
Blackcurrants Fruit 63 18 286
Blackcurrants, chopped, raw Fruit 63 18 286
Blackcurrants, peeled, raw Fruit 63 18 286
Blackcurrants, raw Fruit 63 18 286
Blackcurrants, sliced, raw Fruit 63 18 286
Blackcurrants, stewed, no added sugar Fruit 59 17 268
Blood orange Fruit 47 13 213
Blood orange, chopped, raw Fruit 47 13 213
Blood orange, peeled, raw Fruit 47 13 213
Blood orange, sliced, raw Fruit 47 13 213
Blueberries Fruit 57 16 259
Blueberries, chopped, raw Fruit 57 16 259
Blueberries, peeled, raw Fruit 57 16 259
Blueberries, raw Fruit 57 16 259
Blueberries, sliced, raw Fruit 57 16 259
Blueberries, stewed, no added sugar Fruit 54 15 245
Bok choy Vegetables 13 4 59
Bok choy, baked Vegetables 14 4 64
Bok choy, boiled Vegetables 12 3 54
Bok choy, boiled, drained Vegetables 12 3 54
Bok choy, chopped, raw Vegetables 13 4 59
Bok choy, grilled, no added fat Vegetables 14 4 64
Bok choy, oven roasted, no added fat Vegetables 15 4 68
Bok choy, peeled, raw Vegetables 13 4 59
Bok choy, poached Vegetables 13 4 59
Bok choy, raw Vegetables 13 4 59
Bok choy, roasted, no added fat Vegetables 15 4 68
Bok choy, sliced, raw Vegetables 13 4 59
Bok choy, steamed Vegetables 12 3 54
Bok choy, steamed, drained Vegetables 12 3 54
Bosc pear Fruit 57 16 259
Bosc pear, chopped, raw Fruit 57 16 259
Bosc pear, peeled, raw Fruit 57 16 259
Bosc pear, sliced, raw Fruit 57 16 259
Boysenberries Fruit 50 14 227
Boysenberries, chopped, raw Fruit 50 14 227
Boysenberries, peeled, raw Fruit 50 14 227
Boysenberries, raw Fruit 50 14 227
Boysenberries, sliced, raw Fruit 50 14 227
Boysenberries, stewed, no added sugar Fruit 47 13 213
Braeburn apple Fruit 52 15 236
Braeburn apple, chopped, raw Fruit 52 15 236
Braeburn apple, peeled, raw Fruit 52 15 236
Braeburn apple, sliced, raw Fruit 52 15 236
Brazil nuts Nuts & seeds 659 187 2989
Breadfruit Fruit 103 29 467
Breadfruit, chopped, raw Fruit 103 29 467
Breadfruit, peeled, raw Fruit 103 29 467
Breadfruit, raw Fruit 103 29 467
Breadfruit, sliced, raw Fruit 103 29 467
Breadfruit, stewed, no added sugar Fruit 97 27 440
Bream, baked Fish & seafood 113 32 513
Bream, grilled Fish & seafood 115 33 522
Bream, poached Fish & seafood 104 29 472
Bream, raw Fish & seafood 96 27 435
Bream, steamed Fish & seafood 106 30 481
Broad beans Vegetables 88 25 399
Broad beans, baked Vegetables 95 27 431
Broad beans, boiled Vegetables 81 23 367
Broad beans, boiled, drained Vegetables 81 23 367
Broad beans, chopped, raw Vegetables 88 25 399
Broad beans, grilled, no added fat Vegetables 93 26 422
Broad beans, oven roasted, no added fat Vegetables 99 28 449
Broad beans, peeled, raw Vegetables 88 25 399
Broad beans, poached Vegetables 86 24 390
Broad beans, raw Vegetables 88 25 399
Broad beans, roasted, no added fat Vegetables 99 28 449
Broad beans, sliced, raw Vegetables 88 25 399
Broad beans, steamed Vegetables 84 24 381
Broad beans, steamed, drained Vegetables 84 24 381
Broccoli Vegetables 34 10 154
Broccoli, baked Vegetables 37 10 168
Broccoli, boiled Vegetables 31 9 141
Broccoli, boiled, drained Vegetables 31 9 141
Broccoli, chopped, raw Vegetables 34 10 154
Broccoli, grilled, no added fat Vegetables 36 10 163
Broccoli, oven roasted, no added fat Vegetables 38 11 172
Broccoli, peeled, raw Vegetables 34 10 154
Broccoli, poached Vegetables 33 9 150
Broccoli, raw Vegetables 34 10 154
Broccoli, roasted, no added fat Vegetables 38 11 172
Broccoli, sliced, raw Vegetables 34 10 154
Broccoli, steamed Vegetables 33 9 150
Broccoli, steamed, drained Vegetables 33 9 150
Brown rice, cooked Grains 123 35 558
Brown rice, dry Grains 370 105 1678
Brussels sprouts Vegetables 43 12 195
Brussels sprouts, baked Vegetables 46 13 209
Brussels sprouts, boiled Vegetables 40 11 181
Brussels sprouts, boiled, drained Vegetables 40 11 181
Brussels sprouts, chopped, raw Vegetables 43 12 195
Brussels sprouts, grilled, no added fat Vegetables 46 13 209
Brussels sprouts, oven roasted, no added fat Vegetables 48 14 218
Brussels sprouts, peeled, raw Vegetables 43 12 195
Brussels sprouts, poached Vegetables 42 12 191
Brussels sprouts, raw Vegetables 43 12 195
Brussels sprouts, roasted, no added fat Vegetables 48 14 218
Brussels sprouts, sliced, raw Vegetables 43 12 195
Brussels sprouts, steamed Vegetables 41 12 186
Brussels sprouts, steamed, drained Vegetables 41 12 186
Buckwheat, cooked Grains 117 33 531
Buckwheat, dry Grains 343 97 1556
Buffalo milk Eggs & dairy 97 27 440
Bulgur, cooked Grains 83 24 376
Bulgur, dry Grains 342 97 1551
Butter beans, boiled Beans & pulses 113 32 513
Butter beans, cooked Beans & pulses 115 33 522
Butterhead lettuce Vegetables 15 4 68
Butterhead lettuce, boiled Vegetables 14 4 64
Butterhead lettuce, roasted, no added fat Vegetables 17 5 77
Butternut squash Vegetables 45 13 204
Butternut squash, baked Vegetables 49 14 222
Butternut squash, boiled Vegetables 41 12 186
Butternut squash, boiled, drained Vegetables 41 12 186
Butternut squash, chopped, raw Vegetables 45 13 204
Butternut squash, grilled, no added fat Vegetables 48 14 218
Butternut squash, oven roasted, no added fat Vegetables 50 14 227
Butternut squash, peeled, raw Vegetables 45 13 204
Butternut squash, poached Vegetables 44 12 200
Butternut squash, raw Vegetables 45 13 204
Butternut squash, roasted, no added fat Vegetables 50 14 227
Butternut squash, sliced, raw Vegetables 45 13 204
Butternut squash, steamed Vegetables 43 12 195
Butternut squash, steamed, drained Vegetables 43 12 195
Button mushrooms Vegetables 22 6 100
Button mushrooms, boiled Vegetables 20 6 91
Button mushrooms, roasted, no added fat Vegetables 25 7 113
Cabbage Vegetables 25 7 113
Cabbage, baked Vegetables 27 8 122
Cabbage, boiled Vegetables 23 7 104
Cabbage, boiled, drained Vegetables 23 7 104
Cabbage, chopped, raw Vegetables 25 7 113
Cabbage, grilled, no added fat Vegetables 26 7 118
Cabbage, oven roasted, no added fat Vegetables 28 8 127
Cabbage, peeled, raw Vegetables 25 7 113
Cabbage, poached Vegetables 24 7 109
Cabbage, raw Vegetables 25 7 113
Cabbage, roasted, no added fat Vegetables 28 8 127
Cabbage, sliced, raw Vegetables 25 7 113
Cabbage, steamed Vegetables 24 7 109
Cabbage, steamed, drained Vegetables 24 7 109
Cannellini beans, boiled Beans & pulses 136 39 617
Cannellini beans, cooked Beans & pulses 139 39 630
Cantaloupe melon Fruit 34 10 154
Cantaloupe melon, chopped, raw Fruit 34 10 154
Cantaloupe melon, peeled, raw Fruit 34 10 154
Cantaloupe melon, raw Fruit 34 10 154
Cantaloupe melon, sliced, raw Fruit 34 10 154
Cantaloupe melon, stewed, no added sugar Fruit 32 9 145
Cara Cara orange Fruit 47 13 213
Cara Cara orange, chopped, raw Fruit 47 13 213
Cara Cara orange, peeled, raw Fruit 47 13 213
Cara Cara orange, sliced, raw Fruit 47 13 213
Carp, baked Fish & seafood 150 43 680
Carp, grilled Fish & seafood 152 43 689
Carp, poached Fish & seafood 137 39 621
Carp, raw Fish & seafood 127 36 576
Carp, steamed Fish & seafood 140 40 635
Carrot Vegetables 41 12 186
Carrot, baked Vegetables 44 12 200
Carrot, boiled Vegetables 38 11 172
Carrot, boiled, drained Vegetables 38 11 172
Carrot, chopped, raw Vegetables 41 12 186
Carrot, grilled, no added fat Vegetables 43 12 195
Carrot, oven roasted, no added fat Vegetables 46 13 209
Carrot, peeled, raw Vegetables 41 12 186
Carrot, poached Vegetables 40 11 181
Carrot, raw Vegetables 41 12 186
Carrot, roasted, no added fat Vegetables 46 13 209
Carrot, sliced, raw Vegetables 41 12 186
Carrot, steamed Vegetables 39 11 177
Carrot, steamed, drained Vegetables 39 11 177
Cashews Nuts & seeds 553 157 2508
Cassava Potatoes & roots 160 45 726
Cassava, baked Potatoes & roots 173 49 785
Cassava, boiled Potatoes & roots 147 42 667
Cassava, boiled, drained Potatoes & roots 147 42 667
Cassava, chopped, raw Potatoes & roots 160 45 726
Cassava, grilled, no added fat Potatoes & roots 170 48 771
Cassava, oven roasted, no added fat Potatoes & roots 179 51 812
Cassava, peeled, raw Potatoes & roots 160 45 726
Cassava, poached Potatoes & roots 157 45 712
Cassava, raw Potatoes & roots 160 45 726
Cassava, roasted, no added fat Potatoes & roots 179 51 812
Cassava, sliced, raw Potatoes & roots 160 45 726
Cassava, steamed Potatoes & roots 154 44 699
Cassava, steamed, drained Potatoes & roots 154 44 699
Catfish, baked Fish & seafood 112 32 508
Catfish, grilled Fish & seafood 114 32 517
Catfish, poached Fish & seafood 103 29 467
Catfish, raw Fish & seafood 95 27 431
Catfish, steamed Fish & seafood 105 30 476
Cauliflower Vegetables 25 7 113
Cauliflower, baked Vegetables 27 8 122
Cauliflower, boiled Vegetables 23 7 104
Cauliflower, boiled, drained Vegetables 23 7 104
Cauliflower, chopped, raw Vegetables 25 7 113
Cauliflower, grilled, no added fat Vegetables 26 7 118
Cauliflower, oven roasted, no added fat Vegetables 28 8 127
Cauliflower, peeled, raw Vegetables 25 7 113
Cauliflower, poached Vegetables 24 7 109
Cauliflower, raw Vegetables 25 7 113
Cauliflower, roasted, no added fat Vegetables 28 8 127
Cauliflower, sliced, raw Vegetables 25 7 113
Cauliflower, steamed Vegetables 24 7 109
Cauliflower, steamed, drained Vegetables 24 7 109
Celeriac Vegetables 42 12 191
Celeriac, baked Vegetables 45 13 204
Celeriac, boiled Vegetables 39 11 177
Celeriac, boiled, drained Vegetables 39 11 177
Celeriac, chopped, raw Vegetables 42 12 191
Celeriac, grilled, no added fat Vegetables 45 13 204
Celeriac, oven roasted, no added fat Vegetables 47 13 213
Celeriac, peeled, raw Vegetables 42 12 191
Celeriac, poached Vegetables 41 12 186
Celeriac, raw Vegetables 42 12 191
Celeriac, roasted, no added fat Vegetables 47 13 213
Celeriac, sliced, raw Vegetables 42 12 191
Celeriac, steamed Vegetables 40 11 181
Celeriac, steamed, drained Vegetables 40 11 181
Celery Vegetables 14 4 64
Celery, baked Vegetables 15 4 68
Celery, boiled Vegetables 13 4 59
Celery, boiled, drained Vegetables 13 4 59
Celery, chopped, raw Vegetables 14 4 64
Celery, grilled, no added fat Vegetables 15 4 68
Celery, oven roasted, no added fat Vegetables 16 5 73
Celery, peeled, raw Vegetables 14 4 64
Celery, poached Vegetables 14 4 64
Celery, raw Vegetables 14 4 64
Celery, roasted, no added fat Vegetables 16 5 73
Celery, sliced, raw Vegetables 14 4 64
Celery, steamed Vegetables 13 4 59
Celery, steamed, drained Vegetables 13 4 59
Chard Vegetables 19 5 86
Chard, baked Vegetables 21 6 95
Chard, boiled Vegetables 17 5 77
Chard, boiled, drained Vegetables 17 5 77
Chard, chopped, raw Vegetables 19 5 86
Chard, grilled, no added fat Vegetables 20 6 91
Chard, oven roasted, no added fat Vegetables 21 6 95
Chard, peeled, raw Vegetables 19 5 86
Chard, poached Vegetables 19 5 86
Chard, raw Vegetables 19 5 86
Chard, roasted, no added fat Vegetables 21 6 95
Chard, sliced, raw Vegetables 19 5 86
Chard, steamed Vegetables 18 5 82
Chard, steamed, drained Vegetables 18 5 82
Charlotte potato Potatoes & roots 77 22 349
Charlotte potato, boiled Potatoes & roots 71 20 322
Charlotte potato, boiled, drained Potatoes & roots 71 20 322
Charlotte potato, chopped, raw Potatoes & roots 77 22 349
Charlotte potato, oven roasted, no added fat Potatoes & roots 86 24 390
Charlotte potato, peeled, raw Potatoes & roots 77 22 349
Charlotte potato, roasted, no added fat Potatoes & roots 86 24 390
Charlotte potato, sliced, raw Potatoes & roots 77 22 349
Charlotte potato, steamed, drained Potatoes & roots 74 21 336
Cheddar cheese Eggs & dairy 403 114 1828
Cherimoya Fruit 75 21 340
Cherimoya, chopped, raw Fruit 75 21 340
Cherimoya, peeled, raw Fruit 75 21 340
Cherimoya, raw Fruit 75 21 340
Cherimoya, sliced, raw Fruit 75 21 340
Cherimoya, stewed, no added sugar Fruit 70 20 318
Cherries Fruit 63 18 286
Cherries, chopped, raw Fruit 63 18 286
Cherries, peeled, raw Fruit 63 18 286
Cherries, raw Fruit 63 18 286
Cherries, sliced, raw Fruit 63 18 286
Cherries, stewed, no added sugar Fruit 59 17 268
Cherry tomato Vegetables 18 5 82
Cherry tomato, boiled Vegetables 17 5 77
Cherry tomato, boiled, drained Vegetables 17 5 77
Cherry tomato, chopped, raw Vegetables 18 5 82
Cherry tomato, oven roasted, no added fat Vegetables 20 6 91
Cherry tomato, peeled, raw Vegetables 18 5 82
Cherry tomato, roasted, no added fat Vegetables 20 6 91
Cherry tomato, sliced, raw Vegetables 18 5 82
Cherry tomato, steamed, drained Vegetables 17 5 77
Chestnut mushrooms Vegetables 22 6 100
Chestnut mushrooms, boiled Vegetables 20 6 91
Chestnut mushrooms, roasted, no added fat Vegetables 25 7 113
Chestnuts Nuts & seeds 213 60 966
Chia seeds Nuts & seeds 486 138 2204
Chicken breast, braised Meat 174 49 789
Chicken breast, grilled Meat 186 53 844
Chicken breast, raw Meat 145 41 658
Chicken breast, roasted Meat 188 53 853
Chicken breast, skinless, boiled Meat 139 39 630
Chicken breast, skinless, braised Meat 146 41 662
Chicken breast, skinless, grilled Meat 156 44 708
Chicken breast, skinless, raw Meat 120 34 544
Chicken breast, skinless, roasted Meat 158 45 717
Chicken drumstick, boiled Meat 187 53 848
Chicken drumstick, braised Meat 196 56 889
Chicken drumstick, grilled Meat 209 59 948
Chicken drumstick, raw Meat 161 46 730
Chicken drumstick, roasted Meat 213 60 966
Chicken egg, white Eggs & dairy 52 15 236
Chicken egg, whole Eggs & dairy 143 41 649
Chicken egg, yolk Eggs & dairy 322 91 1461
Chicken thigh, braised Meat 174 49 789
Chicken thigh, grilled Meat 186 53 844
Chicken thigh, raw Meat 145 41 658
Chicken thigh, roasted Meat 188 53 853
Chicken thigh, skinless, boiled Meat 167 47 757
Chicken thigh, skinless, braised Meat 176 50 798
Chicken thigh, skinless, grilled Meat 187 53 848
Chicken thigh, skinless, raw Meat 144 41 653
Chicken thigh, skinless, roasted Meat 190 54 862
Chicken whole meat, braised Meat 174 49 789
Chicken whole meat, grilled Meat 186 53 844
Chicken whole meat, raw Meat 145 41 658
Chicken whole meat, roasted Meat 188 53 853
Chicken wing, braised Meat 174 49 789
Chicken wing, grilled Meat 186 53 844
Chicken wing, raw Meat 145 41 658
Chicken wing, roasted Meat 188 53 853
Chickpeas, boiled Beans & pulses 161 46 730
Chickpeas, cooked Beans & pulses 164 46 744
Chicory Vegetables 23 7 104
Chicory, baked Vegetables 25 7 113
Chicory, boiled Vegetables 21 6 95
Chicory, boiled, drained Vegetables 21 6 95
Chicory, chopped, raw Vegetables 23 7 104
Chicory, grilled, no added fat Vegetables 24 7 109
Chicory, oven roasted, no added fat Vegetables 26 7 118
Chicory, peeled, raw Vegetables 23 7 104
Chicory, poached Vegetables 23 7 104
Chicory, raw Vegetables 23 7 104
Chicory, roasted, no added fat Vegetables 26 7 118
Chicory, sliced, raw Vegetables 23 7 104
Chicory, steamed Vegetables 22 6 100
Chicory, steamed, drained Vegetables 22 6 100
Clams, baked Fish & seafood 87 25 395
Clams, grilled Fish & seafood 89 25 404
Clams, poached Fish & seafood 80 23 363
Clams, raw Fish & seafood 74 21 336
Clams, steamed Fish & seafood 81 23 367
Clementine Fruit 47 13 213
Clementine, chopped, raw Fruit 47 13 213
Clementine, peeled, raw Fruit 47 13 213
Clementine, raw Fruit 47 13 213
Clementine, sliced, raw Fruit 47 13 213
Clementine, stewed, no added sugar Fruit 44 12 200
Cloudberries Fruit 51 14 231
Cloudberries, chopped, raw Fruit 51 14 231
Cloudberries, peeled, raw Fruit 51 14 231
Cloudberries, raw Fruit 51 14 231
Cloudberries, sliced, raw Fruit 51 14 231
Cloudberries, stewed, no added sugar Fruit 48 14 218
Coconut flesh Fruit 354 100 1606
Coconut flesh, chopped, raw Fruit 354 100 1606
Coconut flesh, peeled, raw Fruit 354 100 1606
Coconut flesh, raw Fruit 354 100 1606
Coconut flesh, sliced, raw Fruit 354 100 1606
Coconut flesh, stewed, no added sugar Fruit 333 94 1510
Cod, baked Fish & seafood 97 27 440
Cod, grilled Fish & seafood 98 28 445
Cod, poached Fish & seafood 89 25 404
Cod, raw Fish & seafood 82 23 372
Cod, steamed Fish & seafood 90 26 408
Collard greens Vegetables 32 9 145
Collard greens, baked Vegetables 35 10 159
Collard greens, boiled Vegetables 29 8 132
Collard greens, boiled, drained Vegetables 29 8 132
Collard greens, chopped, raw Vegetables 32 9 145
Collard greens, grilled, no added fat Vegetables 34 10 154
Collard greens, oven roasted, no added fat Vegetables 36 10 163
Collard greens, peeled, raw Vegetables 32 9 145
Collard greens, poached Vegetables 31 9 141
Collard greens, raw Vegetables 32 9 145
Collard greens, roasted, no added fat Vegetables 36 10 163
Collard greens, sliced, raw Vegetables 32 9 145
Collard greens, steamed Vegetables 31 9 141
Collard greens, steamed, drained Vegetables 31 9 141
Comice pear Fruit 57 16 259
Comice pear, chopped, raw Fruit 57 16 259
Comice pear, peeled, raw Fruit 57 16 259
Comice pear, sliced, raw Fruit 57 16 259
Concord grapes Fruit 69 20 313
Concord grapes, chopped, raw Fruit 69 20 313
Concord grapes, peeled, raw Fruit 69 20 313
Concord grapes, sliced, raw Fruit 69 20 313
Conference pear Fruit 57 16 259
Conference pear, chopped, raw Fruit 57 16 259
Conference pear, peeled, raw Fruit 57 16 259
Conference pear, sliced, raw Fruit 57 16 259
Cornmeal, cooked Grains 126 36 572
Cornmeal, dry Grains 370 105 1678
Cos lettuce Vegetables 15 4 68
Cos lettuce, boiled Vegetables 14 4 64
Cos lettuce, roasted, no added fat Vegetables 17 5 77
Cottage cheese Eggs & dairy 98 28 445
Courgette Vegetables 17 5 77
Courgette, baked Vegetables 18 5 82
Courgette, boiled Vegetables 16 5 73
Courgette, boiled, drained Vegetables 16 5 73
Courgette, chopped, raw Vegetables 17 5 77
Courgette, grilled, no added fat Vegetables 18 5 82
Courgette, oven roasted, no added fat Vegetables 19 5 86
Courgette, peeled, raw Vegetables 17 5 77
Courgette, poached Vegetables 17 5 77
Courgette, raw Vegetables 17 5 77
Courgette, roasted, no added fat Vegetables 19 5 86
Courgette, sliced, raw Vegetables 17 5 77
Courgette, steamed Vegetables 16 5 73
Courgette, steamed, drained Vegetables 16 5 73
Couscous, cooked Grains 112 32 508
Couscous, dry Grains 376 107 1706
Cow's milk, semi-skimmed Eggs & dairy 46 13 209
Cow's milk, skimmed Eggs & dairy 34 10 154
Cow's milk, whole Eggs & dairy 61 17 277
Cox apple Fruit 52 15 236
Cox apple, chopped, raw Fruit 52 15 236
Cox apple, peeled, raw Fruit 52 15 236
Cox apple, sliced, raw Fruit 52 15 236
Crab, baked Fish & seafood 103 29 467
Crab, grilled Fish & seafood 104 29 472
Crab, poached Fish & seafood 94 27 426
Crab, raw Fish & seafood 87 25 395
Crab, steamed Fish & seafood 96 27 435
Cranberries Fruit 46 13 209
Cranberries, chopped, raw Fruit 46 13 209
Cranberries, peeled, raw Fruit 46 13 209
Cranberries, raw Fruit 46 13 209
Cranberries, sliced, raw Fruit 46 13 209
Cranberries, stewed, no added sugar Fruit 43 12 195
Cripps Pink apple Fruit 52 15 236
Cripps Pink apple, chopped, raw Fruit 52 15 236
Cripps Pink apple, peeled, raw Fruit 52 15 236
Cripps Pink apple, sliced, raw Fruit 52 15 236
Cucumber Vegetables 15 4 68
Cucumber, baked Vegetables 16 5 73
Cucumber, boiled Vegetables 14 4 64
Cucumber, boiled, drained Vegetables 14 4 64
Cucumber, chopped, raw Vegetables 15 4 68
Cucumber, grilled, no added fat Vegetables 16 5 73
Cucumber, oven roasted, no added fat Vegetables 17 5 77
Cucumber, peeled, raw Vegetables 15 4 68
Cucumber, poached Vegetables 15 4 68
Cucumber, raw Vegetables 15 4 68
Cucumber, roasted, no added fat Vegetables 17 5 77
Cucumber, sliced, raw Vegetables 15 4 68
Cucumber, steamed Vegetables 14 4 64
Cucumber, steamed, drained Vegetables 14 4 64
Damson Fruit 46 13 209
Damson, chopped, raw Fruit 46 13 209
Damson, peeled, raw Fruit 46 13 209
Damson, raw Fruit 46 13 209
Damson, sliced, raw Fruit 46 13 209
Damson, stewed, no added sugar Fruit 43 12 195
Dates Fruit 282 80 1279
Dates, chopped, raw Fruit 282 80 1279
Dates, peeled, raw Fruit 282 80 1279
Dates, raw Fruit 282 80 1279
Dates, sliced, raw Fruit 282 80 1279
Dates, stewed, no added sugar Fruit 265 75 1202
Delicata squash Vegetables 45 13 204
Delicata squash, boiled Vegetables 41 12 186
Delicata squash, roasted, no added fat Vegetables 50 14 227
Desiree potato Potatoes & roots 77 22 349
Desiree potato, boiled Potatoes & roots 71 20 322
Desiree potato, boiled, drained Potatoes & roots 71 20 322
Desiree potato, chopped, raw Potatoes & roots 77 22 349
Desiree potato, oven roasted, no added fat Potatoes & roots 86 24 390
Desiree potato, peeled, raw Potatoes & roots 77 22 349
Desiree potato, roasted, no added fat Potatoes & roots 86 24 390
Desiree potato, sliced, raw Potatoes & roots 77 22 349
Desiree potato, steamed, drained Potatoes & roots 74 21 336
Dragon fruit Fruit 57 16 259
Dragon fruit, chopped, raw Fruit 57 16 259
Dragon fruit, peeled, raw Fruit 57 16 259
Dragon fruit, raw Fruit 57 16 259
Dragon fruit, sliced, raw Fruit 57 16 259
Dragon fruit, stewed, no added sugar Fruit 54 15 245
Duck breast, boiled Meat 143 41 649
Duck breast, braised Meat 150 43 680
Duck breast, grilled Meat 160 45 726
Duck breast, raw Meat 123 35 558
Duck breast, roasted Meat 162 46 735
Duck egg Eggs & dairy 185 52 839
Duck egg, white Eggs & dairy 52 15 236
Duck egg, whole Eggs & dairy 185 52 839
Duck egg, yolk Eggs & dairy 322 91 1461
Durian Fruit 147 42 667
Durian, chopped, raw Fruit 147 42 667
Durian, peeled, raw Fruit 147 42 667
Durian, raw Fruit 147 42 667
Durian, sliced, raw Fruit 147 42 667
Durian, stewed, no added sugar Fruit 138 39 626
Eel, baked Fish & seafood 217 62 984
Eel, grilled Fish & seafood 221 63 1002
Eel, poached Fish & seafood 199 56 903
Eel, raw Fish & seafood 184 52 835
Eel, steamed Fish & seafood 202 57 916
Egg white Eggs & dairy 52 15 236
Egg yolk Eggs & dairy 322 91 1461
Egg, whole Eggs & dairy 143 41 649
Elderberries Fruit 73 21 331
Elderberries, chopped, raw Fruit 73 21 331
Elderberries, peeled, raw Fruit 73 21 331
Elderberries, raw Fruit 73 21 331
Elderberries, sliced, raw Fruit 73 21 331
Elderberries, stewed, no added sugar Fruit 69 20 313
Elk, boiled Meat 129 37 585
Elk, braised Meat 135 38 612
Elk, grilled Meat 144 41 653
Elk, raw Meat 111 31 503
Elk, roasted Meat 147 42 667
Endive Vegetables 17 5 77
Endive, baked Vegetables 18 5 82
Endive, boiled Vegetables 16 5 73
Endive, boiled, drained Vegetables 16 5 73
Endive, chopped, raw Vegetables 17 5 77
Endive, grilled, no added fat Vegetables 18 5 82
Endive, oven roasted, no added fat Vegetables 19 5 86
Endive, peeled, raw Vegetables 17 5 77
Endive, poached Vegetables 17 5 77
Endive, raw Vegetables 17 5 77
Endive, roasted, no added fat Vegetables 19 5 86
Endive, sliced, raw Vegetables 17 5 77
Endive, steamed Vegetables 16 5 73
Endive, steamed, drained Vegetables 16 5 73
Enoki mushrooms Vegetables 22 6 100
Enoki mushrooms, boiled Vegetables 20 6 91
Enoki mushrooms, roasted, no added fat Vegetables 25 7 113
Farro, cooked Grains 127 36 576
Fava beans, boiled Beans & pulses 108 31 490
Fava beans, cooked Beans & pulses 110 31 499
Feijoa Fruit 61 17 277
Feijoa, chopped, raw Fruit 61 17 277
Feijoa, peeled, raw Fruit 61 17 277
Feijoa, raw Fruit 61 17 277
Feijoa, sliced, raw Fruit 61 17 277
Feijoa, stewed, no added sugar Fruit 57 16 259
Fennel Vegetables 31 9 141
Fennel, baked Vegetables 33 9 150
Fennel, boiled Vegetables 29 8 132
Fennel, boiled, drained Vegetables 29 8 132
Fennel, chopped, raw Vegetables 31 9 141
Fennel, grilled, no added fat Vegetables 33 9 150
Fennel, oven roasted, no added fat Vegetables 35 10 159
Fennel, peeled, raw Vegetables 31 9 141
Fennel, poached Vegetables 30 9 136
Fennel, raw Vegetables 31 9 141
Fennel, roasted, no added fat Vegetables 35 10 159
Fennel, sliced, raw Vegetables 31 9 141
Fennel, steamed Vegetables 30 9 136
Fennel, steamed, drained Vegetables 30 9 136
Feta cheese Eggs & dairy 264 75 1197
Figs Fruit 74 21 336
Figs, chopped, raw Fruit 74 21 336
Figs, peeled, raw Fruit 74 21 336
Figs, raw Fruit 74 21 336
Figs, sliced, raw Fruit 74 21 336
Figs, stewed, no added sugar Fruit 70 20 318
Flat peach Fruit 39 11 177
Flat peach, chopped, raw Fruit 39 11 177
Flat peach, peeled, raw Fruit 39 11 177
Flat peach, sliced, raw Fruit 39 11 177
Flaxseed Nuts & seeds 534 151 2422
Freekeh, cooked Grains 141 40 640
Fuji apple Fruit 52 15 236
Fuji apple, chopped, raw Fruit 52 15 236
Fuji apple, peeled, raw Fruit 52 15 236
Fuji apple, sliced, raw Fruit 52 15 236
Gala apple Fruit 52 15 236
Gala apple, chopped, raw Fruit 52 15 236
Gala apple, peeled, raw Fruit 52 15 236
Gala apple, sliced, raw Fruit 52 15 236
Garlic Vegetables 149 42 676
Garlic, baked Vegetables 161 46 730
Garlic, boiled Vegetables 137 39 621
Garlic, boiled, drained Vegetables 137 39 621
Garlic, chopped, raw Vegetables 149 42 676
Garlic, grilled, no added fat Vegetables 158 45 717
Garlic, oven roasted, no added fat Vegetables 167 47 757
Garlic, peeled, raw Vegetables 149 42 676
Garlic, poached Vegetables 146 41 662
Garlic, raw Vegetables 149 42 676
Garlic, roasted, no added fat Vegetables 167 47 757
Garlic, sliced, raw Vegetables 149 42 676
Garlic, steamed Vegetables 143 41 649
Garlic, steamed, drained Vegetables 143 41 649
Goat cheese, soft Eggs & dairy 264 75 1197
Goat's milk, whole Eggs & dairy 69 20 313
Goat, boiled Meat 126 36 572
Goat, braised Meat 133 38 603
Goat, grilled Meat 142 40 644
Goat, raw Meat 109 31 494
Goat, roasted Meat 144 41 653
Golden Delicious apple Fruit 52 15 236
Golden Delicious apple, chopped, raw Fruit 52 15 236
Golden Delicious apple, peeled, raw Fruit 52 15 236
Golden Delicious apple, sliced, raw Fruit 52 15 236
Goose egg, white Eggs & dairy 52 15 236
Goose egg, whole Eggs & dairy 185 52 839
Goose egg, yolk Eggs & dairy 322 91 1461
Gooseberries Fruit 44 12 200
Gooseberries, chopped, raw Fruit 44 12 200
Gooseberries, peeled, raw Fruit 44 12 200
Gooseberries, raw Fruit 44 12 200
Gooseberries, sliced, raw Fruit 44 12 200
Gooseberries, stewed, no added sugar Fruit 41 12 186
Granny Smith apple Fruit 52 15 236
Granny Smith apple, chopped, raw Fruit 52 15 236
Granny Smith apple, peeled, raw Fruit 52 15 236
Granny Smith apple, sliced, raw Fruit 52 15 236
Grapefruit Fruit 42 12 191
Grapefruit, chopped, raw Fruit 42 12 191
Grapefruit, peeled, raw Fruit 42 12 191
Grapefruit, raw Fruit 42 12 191
Grapefruit, sliced, raw Fruit 42 12 191
Grapefruit, stewed, no added sugar Fruit 39 11 177
Grapes Fruit 69 20 313
Grapes, chopped, raw Fruit 69 20 313
Grapes, peeled, raw Fruit 69 20 313
Grapes, raw Fruit 69 20 313
Grapes, sliced, raw Fruit 69 20 313
Grapes, stewed, no added sugar Fruit 65 18 295
Greek yoghurt, plain, whole Eggs & dairy 97 27 440
Green beans Vegetables 31 9 141
Green beans, baked Vegetables 33 9 150
Green beans, boiled Vegetables 29 8 132
Green beans, boiled, drained Vegetables 29 8 132
Green beans, chopped, raw Vegetables 31 9 141
Green beans, grilled, no added fat Vegetables 33 9 150
Green beans, oven roasted, no added fat Vegetables 35 10 159
Green beans, peeled, raw Vegetables 31 9 141
Green beans, poached Vegetables 30 9 136
Green beans, raw Vegetables 31 9 141
Green beans, roasted, no added fat Vegetables 35 10 159
Green beans, sliced, raw Vegetables 31 9 141
Green beans, steamed Vegetables 30 9 136
Green beans, steamed, drained Vegetables 30 9 136
Green cabbage Vegetables 25 7 113
Green cabbage, boiled Vegetables 23 7 104
Green cabbage, roasted, no added fat Vegetables 28 8 127
Green grapes Fruit 69 20 313
Green grapes, chopped, raw Fruit 69 20 313
Green grapes, peeled, raw Fruit 69 20 313
Green grapes, sliced, raw Fruit 69 20 313
Green lentils, boiled Beans & pulses 114 32 517
Green lentils, cooked Beans & pulses 116 33 526
Green pepper Vegetables 31 9 141
Green pepper, boiled Vegetables 29 8 132
Green pepper, roasted, no added fat Vegetables 35 10 159
Greengage plum Fruit 46 13 209
Greengage plum, chopped, raw Fruit 46 13 209
Greengage plum, peeled, raw Fruit 46 13 209
Greengage plum, sliced, raw Fruit 46 13 209
Guava Fruit 68 19 308
Guava, chopped, raw Fruit 68 19 308
Guava, peeled, raw Fruit 68 19 308
Guava, raw Fruit 68 19 308
Guava, sliced, raw Fruit 68 19 308
Guava, stewed, no added sugar Fruit 64 18 290
Haddock, baked Fish & seafood 87 25 395
Haddock, grilled Fish & seafood 89 25 404
Haddock, poached Fish & seafood 80 23 363
Haddock, raw Fish & seafood 74 21 336
Haddock, steamed Fish & seafood 81 23 367
Hake, baked Fish & seafood 101 29 458
Hake, grilled Fish & seafood 103 29 467
Hake, poached Fish & seafood 93 26 422
Hake, raw Fish & seafood 86 24 390
Hake, steamed Fish & seafood 95 27 431
Halibut, baked Fish & seafood 131 37 594
Halibut, grilled Fish & seafood 133 38 603
Halibut, poached Fish & seafood 120 34 544
Halibut, raw Fish & seafood 111 31 503
Halibut, steamed Fish & seafood 122 35 553
Haricot beans, boiled Beans & pulses 124 35 562
Haricot beans, cooked Beans & pulses 127 36 576
Hazelnuts Nuts & seeds 628 178 2849
Hemp seeds Nuts & seeds 553 157 2508
Herring, baked Fish & seafood 186 53 844
Herring, grilled Fish & seafood 190 54 862
Herring, poached Fish & seafood 171 48 776
Herring, raw Fish & seafood 158 45 717
Herring, steamed Fish & seafood 174 49 789
Honeydew melon Fruit 36 10 163
Honeydew melon, chopped, raw Fruit 36 10 163
Honeydew melon, peeled, raw Fruit 36 10 163
Honeydew melon, raw Fruit 36 10 163
Honeydew melon, sliced, raw Fruit 36 10 163
Honeydew melon, stewed, no added sugar Fruit 34 10 154
Iceberg lettuce Vegetables 15 4 68
Iceberg lettuce, boiled Vegetables 14 4 64
Iceberg lettuce, roasted, no added fat Vegetables 17 5 77
Jackfruit Fruit 95 27 431
Jackfruit, chopped, raw Fruit 95 27 431
Jackfruit, peeled, raw Fruit 95 27 431
Jackfruit, raw Fruit 95 27 431
Jackfruit, sliced, raw Fruit 95 27 431
Jackfruit, stewed, no added sugar Fruit 89 25 404
Jaffa orange Fruit 47 13 213
Jaffa orange, chopped, raw Fruit 47 13 213
Jaffa orange, peeled, raw Fruit 47 13 213
Jaffa orange, sliced, raw Fruit 47 13 213
Jazz apple Fruit 52 15 236
Jazz apple, chopped, raw Fruit 52 15 236
Jazz apple, peeled, raw Fruit 52 15 236
Jazz apple, sliced, raw Fruit 52 15 236
Jerusalem artichoke Vegetables 73 21 331
Jerusalem artichoke, baked Vegetables 79 22 358
Jerusalem artichoke, boiled Vegetables 67 19 304
Jerusalem artichoke, boiled, drained Vegetables 67 19 304
Jerusalem artichoke, chopped, raw Vegetables 73 21 331
Jerusalem artichoke, grilled, no added fat Vegetables 77 22 349
Jerusalem artichoke, oven roasted, no added fat Vegetables 82 23 372
Jerusalem artichoke, peeled, raw Vegetables 73 21 331
Jerusalem artichoke, poached Vegetables 72 20 327
Jerusalem artichoke, raw Vegetables 73 21 331
Jerusalem artichoke, roasted, no added fat Vegetables 82 23 372
Jerusalem artichoke, sliced, raw Vegetables 73 21 331
Jerusalem artichoke, steamed Vegetables 70 20 318
Jerusalem artichoke, steamed, drained Vegetables 70 20 318
Jonagold apple Fruit 52 15 236
Jonagold apple, chopped, raw Fruit 52 15 236
Jonagold apple, peeled, raw Fruit 52 15 236
Jonagold apple, sliced, raw Fruit 52 15 236
Kabocha squash Vegetables 45 13 204
Kabocha squash, boiled Vegetables 41 12 186
Kabocha squash, roasted, no added fat Vegetables 50 14 227
Kale Vegetables 49 14 222
Kale, baked Vegetables 53 15 240
Kale, boiled Vegetables 45 13 204
Kale, boiled, drained Vegetables 45 13 204
Kale, chopped, raw Vegetables 49 14 222
Kale, grilled, no added fat Vegetables 52 15 236
Kale, oven roasted, no added fat Vegetables 55 16 249
Kale, peeled, raw Vegetables 49 14 222
Kale, poached Vegetables 48 14 218
Kale, raw Vegetables 49 14 222
Kale, roasted, no added fat Vegetables 55 16 249
Kale, sliced, raw Vegetables 49 14 222
Kale, steamed Vegetables 47 13 213
Kale, steamed, drained Vegetables 47 13 213
Kidney beans, boiled Beans & pulses 124 35 562
Kidney beans, cooked Beans & pulses 127 36 576
King Edward potato Potatoes & roots 77 22 349
King Edward potato, boiled Potatoes & roots 71 20 322
King Edward potato, boiled, drained Potatoes & roots 71 20 322
King Edward potato, chopped, raw Potatoes & roots 77 22 349
King Edward potato, oven roasted, no added fat Potatoes & roots 86 24 390
King Edward potato, peeled, raw Potatoes & roots 77 22 349
King Edward potato, roasted, no added fat Potatoes & roots 86 24 390
King Edward potato, sliced, raw Potatoes & roots 77 22 349
King Edward potato, steamed, drained Potatoes & roots 74 21 336
Kiwi fruit Fruit 61 17 277
Kiwi fruit, chopped, raw Fruit 61 17 277
Kiwi fruit, peeled, raw Fruit 61 17 277
Kiwi fruit, raw Fruit 61 17 277
Kiwi fruit, sliced, raw Fruit 61 17 277
Kiwi fruit, stewed, no added sugar Fruit 57 16 259
Kohlrabi Vegetables 27 8 122
Kohlrabi, baked Vegetables 29 8 132
Kohlrabi, boiled Vegetables 25 7 113
Kohlrabi, boiled, drained Vegetables 25 7 113
Kohlrabi, chopped, raw Vegetables 27 8 122
Kohlrabi, grilled, no added fat Vegetables 29 8 132
Kohlrabi, oven roasted, no added fat Vegetables 30 9 136
Kohlrabi, peeled, raw Vegetables 27 8 122
Kohlrabi, poached Vegetables 26 7 118
Kohlrabi, raw Vegetables 27 8 122
Kohlrabi, roasted, no added fat Vegetables 30 9 136
Kohlrabi, sliced, raw Vegetables 27 8 122
Kohlrabi, steamed Vegetables 26 7 118
Kohlrabi, steamed, drained Vegetables 26 7 118
Kumquat Fruit 71 20 322
Kumquat, chopped, raw Fruit 71 20 322
Kumquat, peeled, raw Fruit 71 20 322
Kumquat, raw Fruit 71 20 322
Kumquat, sliced, raw Fruit 71 20 322
Kumquat, stewed, no added sugar Fruit 67 19 304
Lamb chop, braised Meat 228 65 1034
Lamb chop, grilled Meat 243 69 1102
Lamb chop, raw Meat 190 54 862
Lamb chop, roasted Meat 247 70 1120
Lamb leg, braised Meat 228 65 1034
Lamb leg, grilled Meat 243 69 1102
Lamb leg, lean, boiled Meat 188 53 853
Lamb leg, lean, braised Meat 198 56 898
Lamb leg, lean, grilled Meat 211 60 957
Lamb leg, lean, raw Meat 162 46 735
Lamb leg, lean, roasted Meat 214 61 971
Lamb leg, raw Meat 190 54 862
Lamb leg, roasted Meat 247 70 1120
Lamb loin, boiled Meat 234 66 1061
Lamb loin, braised Meat 246 70 1116
Lamb loin, grilled Meat 263 75 1193
Lamb loin, raw Meat 202 57 916
Lamb loin, roasted Meat 267 76 1211
Lamb neck, braised Meat 228 65 1034
Lamb neck, grilled Meat 243 69 1102
Lamb neck, raw Meat 190 54 862
Lamb neck, roasted Meat 247 70 1120
Lamb shank, braised Meat 228 65 1034
Lamb shank, grilled Meat 243 69 1102
Lamb shank, raw Meat 190 54 862
Lamb shank, roasted Meat 247 70 1120
Lamb shoulder, braised Meat 228 65 1034
Lamb shoulder, grilled Meat 243 69 1102
Lamb shoulder, raw Meat 190 54 862
Lamb shoulder, roasted Meat 247 70 1120
Leek Vegetables 61 17 277
Leek, baked Vegetables 66 19 299
Leek, boiled Vegetables 56 16 254
Leek, boiled, drained Vegetables 56 16 254
Leek, chopped, raw Vegetables 61 17 277
Leek, grilled, no added fat Vegetables 65 18 295
Leek, oven roasted, no added fat Vegetables 68 19 308
Leek, peeled, raw Vegetables 61 17 277
Leek, poached Vegetables 60 17 272
Leek, raw Vegetables 61 17 277
Leek, roasted, no added fat Vegetables 68 19 308
Leek, sliced, raw Vegetables 61 17 277
Leek, steamed Vegetables 59 17 268
Leek, steamed, drained Vegetables 59 17 268
Lemon Fruit 29 8 132
Lemon, chopped, raw Fruit 29 8 132
Lemon, peeled, raw Fruit 29 8 132
Lemon, raw Fruit 29 8 132
Lemon, sliced, raw Fruit 29 8 132
Lemon, stewed, no added sugar Fruit 27 8 122
Lettuce Vegetables 15 4 68
Lettuce, baked Vegetables 16 5 73
Lettuce, boiled Vegetables 14 4 64
Lettuce, boiled, drained Vegetables 14 4 64
Lettuce, chopped, raw Vegetables 15 4 68
Lettuce, grilled, no added fat Vegetables 16 5 73
Lettuce, oven roasted, no added fat Vegetables 17 5 77
Lettuce, peeled, raw Vegetables 15 4 68
Lettuce, poached Vegetables 15 4 68
Lettuce, raw Vegetables 15 4 68
Lettuce, roasted, no added fat Vegetables 17 5 77
Lettuce, sliced, raw Vegetables 15 4 68
Lettuce, steamed Vegetables 14 4 64
Lettuce, steamed, drained Vegetables 14 4 64
Lima beans, boiled Beans & pulses 113 32 513
Lima beans, cooked Beans & pulses 115 33 522
Lime Fruit 30 9 136
Lime, chopped, raw Fruit 30 9 136
Lime, peeled, raw Fruit 30 9 136
Lime, raw Fruit 30 9 136
Lime, sliced, raw Fruit 30 9 136
Lime, stewed, no added sugar Fruit 28 8 127
Lingonberries Fruit 50 14 227
Lingonberries, chopped, raw Fruit 50 14 227
Lingonberries, peeled, raw Fruit 50 14 227
Lingonberries, raw Fruit 50 14 227
Lingonberries, sliced, raw Fruit 50 14 227
Lingonberries, stewed, no added sugar Fruit 47 13 213
Little Gem lettuce Vegetables 15 4 68
Little Gem lettuce, boiled Vegetables 14 4 64
Little Gem lettuce, roasted, no added fat Vegetables 17 5 77
Lobster, baked Fish & seafood 91 26 413
Lobster, grilled Fish & seafood 92 26 417
Lobster, poached Fish & seafood 83 24 376
Lobster, raw Fish & seafood 77 22 349
Lobster, steamed Fish & seafood 85 24 386
Loganberries Fruit 55 16 249
Loganberries, chopped, raw Fruit 55 16 249
Loganberries, peeled, raw Fruit 55 16 249
Loganberries, raw Fruit 55 16 249
Loganberries, sliced, raw Fruit 55 16 249
Loganberries, stewed, no added sugar Fruit 52 15 236
Lupini beans, boiled Beans & pulses 117 33 531
Lupini beans, cooked Beans & pulses 119 34 540
Lychee Fruit 66 19 299
Lychee, chopped, raw Fruit 66 19 299
Lychee, peeled, raw Fruit 66 19 299
Lychee, raw Fruit 66 19 299
Lychee, sliced, raw Fruit 66 19 299
Lychee, stewed, no added sugar Fruit 62 18 281
Macadamia nuts Nuts & seeds 718 204 3257
Mackerel, baked Fish & seafood 242 69 1098
Mackerel, grilled Fish & seafood 246 70 1116
Mackerel, poached Fish & seafood 221 63 1002
Mackerel, raw Fish & seafood 205 58 930
Mackerel, steamed Fish & seafood 226 64 1025
Mango Fruit 60 17 272
Mango, chopped, raw Fruit 60 17 272
Mango, peeled, raw Fruit 60 17 272
Mango, raw Fruit 60 17 272
Mango, sliced, raw Fruit 60 17 272
Mango, stewed, no added sugar Fruit 56 16 254
Maris Piper potato Potatoes & roots 77 22 349
Maris Piper potato, boiled Potatoes & roots 71 20 322
Maris Piper potato, boiled, drained Potatoes & roots 71 20 322
Maris Piper potato, chopped, raw Potatoes & roots 77 22 349
Maris Piper potato, oven roasted, no added fat Potatoes & roots 86 24 390
Maris Piper potato, peeled, raw Potatoes & roots 77 22 349
Maris Piper potato, roasted, no added fat Potatoes & roots 86 24 390
Maris Piper potato, sliced, raw Potatoes & roots 77 22 349
Maris Piper potato, steamed, drained Potatoes & roots 74 21 336
McIntosh apple Fruit 52 15 236
McIntosh apple, chopped, raw Fruit 52 15 236
McIntosh apple, peeled, raw Fruit 52 15 236
McIntosh apple, sliced, raw Fruit 52 15 236
Millet, cooked Grains 129 37 585
Millet, dry Grains 378 107 1715
Mirabelle plum Fruit 46 13 209
Mirabelle plum, chopped, raw Fruit 46 13 209
Mirabelle plum, peeled, raw Fruit 46 13 209
Mirabelle plum, sliced, raw Fruit 46 13 209
Monkfish, baked Fish & seafood 90 26 408
Monkfish, grilled Fish & seafood 91 26 413
Monkfish, poached Fish & seafood 82 23 372
Monkfish, raw Fish & seafood 76 22 345
Monkfish, steamed Fish & seafood 84 24 381
Mozzarella, whole milk Eggs & dairy 300 85 1361
Mulberries Fruit 43 12 195
Mulberries, chopped, raw Fruit 43 12 195
Mulberries, peeled, raw Fruit 43 12 195
Mulberries, raw Fruit 43 12 195
Mulberries, sliced, raw Fruit 43 12 195
Mulberries, stewed, no added sugar Fruit 40 11 181
Mung beans, boiled Beans & pulses 103 29 467
Mung beans, cooked Beans & pulses 105 30 476
Muscat grapes Fruit 69 20 313
Muscat grapes, chopped, raw Fruit 69 20 313
Muscat grapes, peeled, raw Fruit 69 20 313
Muscat grapes, sliced, raw Fruit 69 20 313
Mushrooms Vegetables 22 6 100
Mushrooms, baked Vegetables 24 7 109
Mushrooms, boiled Vegetables 20 6 91
Mushrooms, boiled, drained Vegetables 20 6 91
Mushrooms, chopped, raw Vegetables 22 6 100
Mushrooms, grilled, no added fat Vegetables 23 7 104
Mushrooms, oven roasted, no added fat Vegetables 25 7 113
Mushrooms, peeled, raw Vegetables 22 6 100
Mushrooms, poached Vegetables 22 6 100
Mushrooms, raw Vegetables 22 6 100
Mushrooms, roasted, no added fat Vegetables 25 7 113
Mushrooms, sliced, raw Vegetables 22 6 100
Mushrooms, steamed Vegetables 21 6 95
Mushrooms, steamed, drained Vegetables 21 6 95
Mussels, baked Fish & seafood 101 29 458
Mussels, grilled Fish & seafood 103 29 467
Mussels, poached Fish & seafood 93 26 422
Mussels, raw Fish & seafood 86 24 390
Mussels, steamed Fish & seafood 95 27 431
Natural yoghurt, plain, whole Eggs & dairy 61 17 277
Navel orange Fruit 47 13 213
Navel orange, chopped, raw Fruit 47 13 213
Navel orange, peeled, raw Fruit 47 13 213
Navel orange, sliced, raw Fruit 47 13 213
Navy beans, boiled Beans & pulses 137 39 621
Navy beans, cooked Beans & pulses 140 40 635
Nectarine Fruit 44 12 200
Nectarine, chopped, raw Fruit 44 12 200
Nectarine, peeled, raw Fruit 44 12 200
Nectarine, raw Fruit 44 12 200
Nectarine, sliced, raw Fruit 44 12 200
Nectarine, stewed, no added sugar Fruit 41 12 186
New potato potato Potatoes & roots 77 22 349
New potato potato, boiled Potatoes & roots 71 20 322
New potato potato, boiled, drained Potatoes & roots 71 20 322
New potato potato, chopped, raw Potatoes & roots 77 22 349
New potato potato, oven roasted, no added fat Potatoes & roots 86 24 390
New potato potato, peeled, raw Potatoes & roots 77 22 349
New potato potato, roasted, no added fat Potatoes & roots 86 24 390
New potato potato, sliced, raw Potatoes & roots 77 22 349
New potato potato, steamed, drained Potatoes & roots 74 21 336
Oats, cooked Grains 132 37 599
Oats, dry Grains 389 110 1764
Octopus, baked Fish & seafood 97 27 440
Octopus, grilled Fish & seafood 98 28 445
Octopus, poached Fish & seafood 89 25 404
Octopus, raw Fish & seafood 82 23 372
Octopus, steamed Fish & seafood 90 26 408
Okra Vegetables 33 9 150
Okra, baked Vegetables 36 10 163
Okra, boiled Vegetables 30 9 136
Okra, boiled, drained Vegetables 30 9 136
Okra, chopped, raw Vegetables 33 9 150
Okra, grilled, no added fat Vegetables 35 10 159
Okra, oven roasted, no added fat Vegetables 37 10 168
Okra, peeled, raw Vegetables 33 9 150
Okra, poached Vegetables 32 9 145
Okra, raw Vegetables 33 9 150
Okra, roasted, no added fat Vegetables 37 10 168
Okra, sliced, raw Vegetables 33 9 150
Okra, steamed Vegetables 32 9 145
Okra, steamed, drained Vegetables 32 9 145
Olives, black Other 116 33 526
Olives, green Other 145 41 658
Onion Vegetables 40 11 181
Onion, baked Vegetables 43 12 195
Onion, boiled Vegetables 37 10 168
Onion, boiled, drained Vegetables 37 10 168
Onion, chopped, raw Vegetables 40 11 181
Onion, grilled, no added fat Vegetables 42 12 191
Onion, oven roasted, no added fat Vegetables 45 13 204
Onion, peeled, raw Vegetables 40 11 181
Onion, poached Vegetables 39 11 177
Onion, raw Vegetables 40 11 181
Onion, roasted, no added fat Vegetables 45 13 204
Onion, sliced, raw Vegetables 40 11 181
Onion, steamed Vegetables 38 11 172
Onion, steamed, drained Vegetables 38 11 172
Orange Fruit 47 13 213
Orange carrot Vegetables 41 12 186
Orange carrot, boiled Vegetables 38 11 172
Orange carrot, roasted, no added fat Vegetables 46 13 209
Orange pepper Vegetables 31 9 141
Orange pepper, boiled Vegetables 29 8 132
Orange pepper, roasted, no added fat Vegetables 35 10 159
Orange, chopped, raw Fruit 47 13 213
Orange, peeled, raw Fruit 47 13 213
Orange, raw Fruit 47 13 213
Orange, sliced, raw Fruit 47 13 213
Orange, stewed, no added sugar Fruit 44 12 200
Ostrich, boiled Meat 132 37 599
Ostrich, braised Meat 139 39 630
Ostrich, grilled Meat 148 42 671
Ostrich, raw Meat 114 32 517
Ostrich, roasted Meat 150 43 680
Oyster mushrooms Vegetables 22 6 100
Oyster mushrooms, boiled Vegetables 20 6 91
Oyster mushrooms, roasted, no added fat Vegetables 25 7 113
Oysters, baked Fish & seafood 80 23 363
Oysters, grilled Fish & seafood 82 23 372
Oysters, poached Fish & seafood 73 21 331
Oysters, raw Fish & seafood 68 19 308
Oysters, steamed Fish & seafood 75 21 340
Pak choi Vegetables 13 4 59
Pak choi, baked Vegetables 14 4 64
Pak choi, boiled Vegetables 12 3 54
Pak choi, boiled, drained Vegetables 12 3 54
Pak choi, chopped, raw Vegetables 13 4 59
Pak choi, grilled, no added fat Vegetables 14 4 64
Pak choi, oven roasted, no added fat Vegetables 15 4 68
Pak choi, peeled, raw Vegetables 13 4 59
Pak choi, poached Vegetables 13 4 59
Pak choi, raw Vegetables 13 4 59
Pak choi, roasted, no added fat Vegetables 15 4 68
Pak choi, sliced, raw Vegetables 13 4 59
Pak choi, steamed Vegetables 12 3 54
Pak choi, steamed, drained Vegetables 12 3 54
Papaya Fruit 43 12 195
Papaya, chopped, raw Fruit 43 12 195
Papaya, peeled, raw Fruit 43 12 195
Papaya, raw Fruit 43 12 195
Papaya, sliced, raw Fruit 43 12 195
Papaya, stewed, no added sugar Fruit 40 11 181
Parmesan Eggs & dairy 431 122 1955
Parsnip Vegetables 75 21 340
Parsnip, baked Vegetables 81 23 367
Parsnip, boiled Vegetables 69 20 313
Parsnip, boiled, drained Vegetables 69 20 313
Parsnip, chopped, raw Vegetables 75 21 340
Parsnip, grilled, no added fat Vegetables 80 23 363
Parsnip, oven roasted, no added fat Vegetables 84 24 381
Parsnip, peeled, raw Vegetables 75 21 340
Parsnip, poached Vegetables 74 21 336
Parsnip, raw Vegetables 75 21 340
Parsnip, roasted, no added fat Vegetables 84 24 381
Parsnip, sliced, raw Vegetables 75 21 340
Parsnip, steamed Vegetables 72 20 327
Parsnip, steamed, drained Vegetables 72 20 327
Passion fruit Fruit 97 27 440
Passion fruit, chopped, raw Fruit 97 27 440
Passion fruit, peeled, raw Fruit 97 27 440
Passion fruit, raw Fruit 97 27 440
Passion fruit, sliced, raw Fruit 97 27 440
Passion fruit, stewed, no added sugar Fruit 91 26 413
Peach Fruit 39 11 177
Peach, chopped, raw Fruit 39 11 177
Peach, peeled, raw Fruit 39 11 177
Peach, raw Fruit 39 11 177
Peach, sliced, raw Fruit 39 11 177
Peach, stewed, no added sugar Fruit 37 10 168
Peanuts Nuts & seeds 567 161 2572
Pear Fruit 57 16 259
Pear, chopped, raw Fruit 57 16 259
Pear, peeled, raw Fruit 57 16 259
Pear, raw Fruit 57 16 259
Pear, sliced, raw Fruit 57 16 259
Pear, stewed, no added sugar Fruit 54 15 245
Pearl barley, cooked Grains 123 35 558
Peas Vegetables 81 23 367
Peas, baked Vegetables 87 25 395
Peas, boiled Vegetables 75 21 340
Peas, boiled, drained Vegetables 75 21 340
Peas, chopped, raw Vegetables 81 23 367
Peas, grilled, no added fat Vegetables 86 24 390
Peas, oven roasted, no added fat Vegetables 91 26 413
Peas, peeled, raw Vegetables 81 23 367
Peas, poached Vegetables 79 22 358
Peas, raw Vegetables 81 23 367
Peas, roasted, no added fat Vegetables 91 26 413
Peas, sliced, raw Vegetables 81 23 367
Peas, steamed Vegetables 78 22 354
Peas, steamed, drained Vegetables 78 22 354
Pecans Nuts & seeds 691 196 3134
Peppers, green Vegetables 20 6 91
Peppers, green, baked Vegetables 22 6 100
Peppers, green, boiled Vegetables 18 5 82
Peppers, green, grilled, no added fat Vegetables 21 6 95
Peppers, green, poached Vegetables 20 6 91
Peppers, green, raw Vegetables 20 6 91
Peppers, green, roasted, no added fat Vegetables 22 6 100
Peppers, green, steamed Vegetables 19 5 86
Peppers, red Vegetables 31 9 141
Peppers, red, baked Vegetables 33 9 150
Peppers, red, boiled Vegetables 29 8 132
Peppers, red, grilled, no added fat Vegetables 33 9 150
Peppers, red, poached Vegetables 30 9 136
Peppers, red, raw Vegetables 31 9 141
Peppers, red, roasted, no added fat Vegetables 35 10 159
Peppers, red, steamed Vegetables 30 9 136
Perch, baked Fish & seafood 107 30 485
Perch, grilled Fish & seafood 109 31 494
Perch, poached Fish & seafood 98 28 445
Perch, raw Fish & seafood 91 26 413
Perch, steamed Fish & seafood 100 28 454
Persimmon Fruit 70 20 318
Persimmon, chopped, raw Fruit 70 20 318
Persimmon, peeled, raw Fruit 70 20 318
Persimmon, raw Fruit 70 20 318
Persimmon, sliced, raw Fruit 70 20 318
Persimmon, stewed, no added sugar Fruit 66 19 299
Pheasant, boiled Meat 154 44 699
Pheasant, braised Meat 162 46 735
Pheasant, grilled Meat 173 49 785
Pheasant, raw Meat 133 38 603
Pheasant, roasted Meat 176 50 798
Pine nuts Nuts & seeds 673 191 3053
Pineapple Fruit 50 14 227
Pineapple, chopped, raw Fruit 50 14 227
Pineapple, peeled, raw Fruit 50 14 227
Pineapple, raw Fruit 50 14 227
Pineapple, sliced, raw Fruit 50 14 227
Pineapple, stewed, no added sugar Fruit 47 13 213
Pinto beans, boiled Beans & pulses 140 40 635
Pinto beans, cooked Beans & pulses 143 41 649
Pistachios Nuts & seeds 562 159 2549
Plaice, baked Fish & seafood 83 24 376
Plaice, grilled Fish & seafood 84 24 381
Plaice, poached Fish & seafood 76 22 345
Plaice, raw Fish & seafood 70 20 318
Plaice, steamed Fish & seafood 77 22 349
Plantain Fruit 122 35 553
Plantain, chopped, raw Fruit 122 35 553
Plantain, peeled, raw Fruit 122 35 553
Plantain, raw Fruit 122 35 553
Plantain, sliced, raw Fruit 122 35 553
Plantain, stewed, no added sugar Fruit 115 33 522
Plum Fruit 46 13 209
Plum tomato Vegetables 18 5 82
Plum tomato, boiled Vegetables 17 5 77
Plum tomato, boiled, drained Vegetables 17 5 77
Plum tomato, chopped, raw Vegetables 18 5 82
Plum tomato, oven roasted, no added fat Vegetables 20 6 91
Plum tomato, peeled, raw Vegetables 18 5 82
Plum tomato, roasted, no added fat Vegetables 20 6 91
Plum tomato, sliced, raw Vegetables 18 5 82
Plum tomato, steamed, drained Vegetables 17 5 77
Plum, chopped, raw Fruit 46 13 209
Plum, peeled, raw Fruit 46 13 209
Plum, raw Fruit 46 13 209
Plum, sliced, raw Fruit 46 13 209
Plum, stewed, no added sugar Fruit 43 12 195
Pollock, baked Fish & seafood 109 31 494
Pollock, grilled Fish & seafood 110 31 499
Pollock, poached Fish & seafood 99 28 449
Pollock, raw Fish & seafood 92 26 417
Pollock, steamed Fish & seafood 101 29 458
Pomegranate Fruit 83 24 376
Pomegranate, chopped, raw Fruit 83 24 376
Pomegranate, peeled, raw Fruit 83 24 376
Pomegranate, raw Fruit 83 24 376
Pomegranate, sliced, raw Fruit 83 24 376
Pomegranate, stewed, no added sugar Fruit 78 22 354
Pomelo Fruit 38 11 172
Pomelo, chopped, raw Fruit 38 11 172
Pomelo, peeled, raw Fruit 38 11 172
Pomelo, raw Fruit 38 11 172
Pomelo, sliced, raw Fruit 38 11 172
Pomelo, stewed, no added sugar Fruit 36 10 163
Poppy seeds Nuts & seeds 525 149 2381
Pork belly, braised Meat 192 54 871
Pork belly, grilled Meat 205 58 930
Pork belly, raw Meat 160 45 726
Pork belly, roasted Meat 208 59 943
Pork chop, braised Meat 192 54 871
Pork chop, grilled Meat 205 58 930
Pork chop, raw Meat 160 45 726
Pork chop, roasted Meat 208 59 943
Pork leg, braised Meat 192 54 871
Pork leg, grilled Meat 205 58 930
Pork leg, raw Meat 160 45 726
Pork leg, roasted Meat 208 59 943
Pork loin chop, braised Meat 192 54 871
Pork loin chop, grilled Meat 205 58 930
Pork loin chop, raw Meat 160 45 726
Pork loin chop, roasted Meat 208 59 943
Pork loin, boiled Meat 166 47 753
Pork loin, braised Meat 174 49 789
Pork loin, grilled Meat 186 53 844
Pork loin, raw Meat 143 41 649
Pork loin, roasted Meat 189 54 857
Pork shoulder, braised Meat 192 54 871
Pork shoulder, grilled Meat 205 58 930
Pork shoulder, raw Meat 160 45 726
Pork shoulder, roasted Meat 208 59 943
Pork tenderloin, boiled Meat 139 39 630
Pork tenderloin, braised Meat 146 41 662
Pork tenderloin, grilled Meat 156 44 708
Pork tenderloin, raw Meat 120 34 544
Pork tenderloin, roasted Meat 158 45 717
Portobello mushrooms Vegetables 22 6 100
Portobello mushrooms, boiled Vegetables 20 6 91
Portobello mushrooms, roasted, no added fat Vegetables 25 7 113
Potato Potatoes & roots 77 22 349
Potato, baked Potatoes & roots 83 24 376
Potato, boiled Potatoes & roots 71 20 322
Potato, boiled, drained Potatoes & roots 71 20 322
Potato, chopped, raw Potatoes & roots 77 22 349
Potato, grilled, no added fat Potatoes & roots 82 23 372
Potato, oven roasted, no added fat Potatoes & roots 86 24 390
Potato, peeled, raw Potatoes & roots 77 22 349
Potato, poached Potatoes & roots 75 21 340
Potato, raw Potatoes & roots 77 22 349
Potato, roasted, no added fat Potatoes & roots 86 24 390
Potato, sliced, raw Potatoes & roots 77 22 349
Potato, steamed Potatoes & roots 74 21 336
Potato, steamed, drained Potatoes & roots 74 21 336
Prawns, baked Fish & seafood 100 28 454
Prawns, grilled Fish & seafood 102 29 463
Prawns, poached Fish & seafood 92 26 417
Prawns, raw Fish & seafood 85 24 386
Prawns, steamed Fish & seafood 94 27 426
Pumpkin Vegetables 26 7 118
Pumpkin seeds Nuts & seeds 559 158 2536
Pumpkin, baked Vegetables 28 8 127
Pumpkin, boiled Vegetables 24 7 109
Pumpkin, boiled, drained Vegetables 24 7 109
Pumpkin, chopped, raw Vegetables 26 7 118
Pumpkin, grilled, no added fat Vegetables 28 8 127
Pumpkin, oven roasted, no added fat Vegetables 29 8 132
Pumpkin, peeled, raw Vegetables 26 7 118
Pumpkin, poached Vegetables 25 7 113
Pumpkin, raw Vegetables 26 7 118
Pumpkin, roasted, no added fat Vegetables 29 8 132
Pumpkin, sliced, raw Vegetables 26 7 118
Pumpkin, steamed Vegetables 25 7 113
Pumpkin, steamed, drained Vegetables 25 7 113
Purple carrot Vegetables 41 12 186
Purple carrot, boiled Vegetables 38 11 172
Purple carrot, roasted, no added fat Vegetables 46 13 209
Puy lentils, boiled Beans & pulses 114 32 517
Puy lentils, cooked Beans & pulses 116 33 526
Quail egg Eggs & dairy 158 45 717
Quail egg, white Eggs & dairy 52 15 236
Quail egg, whole Eggs & dairy 158 45 717
Quail egg, yolk Eggs & dairy 322 91 1461
Quail, boiled Meat 155 44 703
Quail, braised Meat 163 46 739
Quail, grilled Meat 174 49 789
Quail, raw Meat 134 38 608
Quail, roasted Meat 177 50 803
Quince Fruit 57 16 259
Quince, chopped, raw Fruit 57 16 259
Quince, peeled, raw Fruit 57 16 259
Quince, raw Fruit 57 16 259
Quince, sliced, raw Fruit 57 16 259
Quince, stewed, no added sugar Fruit 54 15 245
Quinoa, cooked Grains 120 34 544
Quinoa, dry Grains 368 104 1669
Rabbit, boiled Meat 158 45 717
Rabbit, braised Meat 166 47 753
Rabbit, grilled Meat 177 50 803
Rabbit, raw Meat 136 39 617
Rabbit, roasted Meat 180 51 816
Radish Vegetables 16 5 73
Radish, baked Vegetables 17 5 77
Radish, boiled Vegetables 15 4 68
Radish, boiled, drained Vegetables 15 4 68
Radish, chopped, raw Vegetables 16 5 73
Radish, grilled, no added fat Vegetables 17 5 77
Radish, oven roasted, no added fat Vegetables 18 5 82
Radish, peeled, raw Vegetables 16 5 73
Radish, poached Vegetables 16 5 73
Radish, raw Vegetables 16 5 73
Radish, roasted, no added fat Vegetables 18 5 82
Radish, sliced, raw Vegetables 16 5 73
Radish, steamed Vegetables 15 4 68
Radish, steamed, drained Vegetables 15 4 68
Raspberries Fruit 52 15 236
Raspberries, chopped, raw Fruit 52 15 236
Raspberries, peeled, raw Fruit 52 15 236
Raspberries, raw Fruit 52 15 236
Raspberries, sliced, raw Fruit 52 15 236
Raspberries, stewed, no added sugar Fruit 49 14 222
Red cabbage Vegetables 25 7 113
Red cabbage, boiled Vegetables 23 7 104
Red cabbage, roasted, no added fat Vegetables 28 8 127
Red Delicious apple Fruit 52 15 236
Red Delicious apple, chopped, raw Fruit 52 15 236
Red Delicious apple, peeled, raw Fruit 52 15 236
Red Delicious apple, sliced, raw Fruit 52 15 236
Red grapes Fruit 69 20 313
Red grapes, chopped, raw Fruit 69 20 313
Red grapes, peeled, raw Fruit 69 20 313
Red grapes, sliced, raw Fruit 69 20 313
Red lentils, boiled Beans & pulses 114 32 517
Red lentils, cooked Beans & pulses 116 33 526
Red onion Vegetables 40 11 181
Red onion, boiled Vegetables 37 10 168
Red onion, boiled, drained Vegetables 37 10 168
Red onion, chopped, raw Vegetables 40 11 181
Red onion, oven roasted, no added fat Vegetables 45 13 204
Red onion, peeled, raw Vegetables 40 11 181
Red onion, roasted, no added fat Vegetables 45 13 204
Red onion, sliced, raw Vegetables 40 11 181
Red onion, steamed, drained Vegetables 38 11 172
Red pepper Vegetables 31 9 141
Red pepper, boiled Vegetables 29 8 132
Red pepper, roasted, no added fat Vegetables 35 10 159
Red plum Fruit 46 13 209
Red plum, chopped, raw Fruit 46 13 209
Red plum, peeled, raw Fruit 46 13 209
Red plum, sliced, raw Fruit 46 13 209
Red potato potato Potatoes & roots 77 22 349
Red potato potato, boiled Potatoes & roots 71 20 322
Red potato potato, boiled, drained Potatoes & roots 71 20 322
Red potato potato, chopped, raw Potatoes & roots 77 22 349
Red potato potato, oven roasted, no added fat Potatoes & roots 86 24 390
Red potato potato, peeled, raw Potatoes & roots 77 22 349
Red potato potato, roasted, no added fat Potatoes & roots 86 24 390
Red potato potato, sliced, raw Potatoes & roots 77 22 349
Red potato potato, steamed, drained Potatoes & roots 74 21 336
Red snapper, baked Fish & seafood 118 33 535
Red snapper, grilled Fish & seafood 120 34 544
Red snapper, poached Fish & seafood 108 31 490
Red snapper, raw Fish & seafood 100 28 454
Red snapper, steamed Fish & seafood 110 31 499
Redcurrants Fruit 56 16 254
Redcurrants, chopped, raw Fruit 56 16 254
Redcurrants, peeled, raw Fruit 56 16 254
Redcurrants, raw Fruit 56 16 254
Redcurrants, sliced, raw Fruit 56 16 254
Redcurrants, stewed, no added sugar Fruit 53 15 240
Rhubarb Fruit 21 6 95
Rhubarb, chopped, raw Fruit 21 6 95
Rhubarb, peeled, raw Fruit 21 6 95
Rhubarb, raw Fruit 21 6 95
Rhubarb, sliced, raw Fruit 21 6 95
Rhubarb, stewed, no added sugar Fruit 20 6 91
Ricotta, whole milk Eggs & dairy 174 49 789
Rocket Vegetables 25 7 113
Rocket, baked Vegetables 27 8 122
Rocket, boiled Vegetables 23 7 104
Rocket, boiled, drained Vegetables 23 7 104
Rocket, chopped, raw Vegetables 25 7 113
Rocket, grilled, no added fat Vegetables 26 7 118
Rocket, oven roasted, no added fat Vegetables 28 8 127
Rocket, peeled, raw Vegetables 25 7 113
Rocket, poached Vegetables 24 7 109
Rocket, raw Vegetables 25 7 113
Rocket, roasted, no added fat Vegetables 28 8 127
Rocket, sliced, raw Vegetables 25 7 113
Rocket, steamed Vegetables 24 7 109
Rocket, steamed, drained Vegetables 24 7 109
Roma tomato Vegetables 18 5 82
Roma tomato, boiled Vegetables 17 5 77
Roma tomato, boiled, drained Vegetables 17 5 77
Roma tomato, chopped, raw Vegetables 18 5 82
Roma tomato, oven roasted, no added fat Vegetables 20 6 91
Roma tomato, peeled, raw Vegetables 18 5 82
Roma tomato, roasted, no added fat Vegetables 20 6 91
Roma tomato, sliced, raw Vegetables 18 5 82
Roma tomato, steamed, drained Vegetables 17 5 77
Romaine lettuce Vegetables 15 4 68
Romaine lettuce, boiled Vegetables 14 4 64
Romaine lettuce, roasted, no added fat Vegetables 17 5 77
Russet potato Potatoes & roots 77 22 349
Russet potato, boiled Potatoes & roots 71 20 322
Russet potato, boiled, drained Potatoes & roots 71 20 322
Russet potato, chopped, raw Potatoes & roots 77 22 349
Russet potato, oven roasted, no added fat Potatoes & roots 86 24 390
Russet potato, peeled, raw Potatoes & roots 77 22 349
Russet potato, roasted, no added fat Potatoes & roots 86 24 390
Russet potato, sliced, raw Potatoes & roots 77 22 349
Russet potato, steamed, drained Potatoes & roots 74 21 336
Rye grain, cooked Grains 115 33 522
Rye grain, dry Grains 338 96 1533
Salmon, Atlantic, baked Fish & seafood 245 69 1111
Salmon, Atlantic, grilled Fish & seafood 250 71 1134
Salmon, Atlantic, poached Fish & seafood 225 64 1021
Salmon, Atlantic, raw Fish & seafood 208 59 943
Salmon, Atlantic, steamed Fish & seafood 229 65 1039
Sardines, baked Fish & seafood 245 69 1111
Sardines, grilled Fish & seafood 250 71 1134
Sardines, poached Fish & seafood 225 64 1021
Sardines, raw Fish & seafood 208 59 943
Sardines, steamed Fish & seafood 229 65 1039
Satsuma Fruit 53 15 240
Satsuma, chopped, raw Fruit 53 15 240
Satsuma, peeled, raw Fruit 53 15 240
Satsuma, raw Fruit 53 15 240
Satsuma, sliced, raw Fruit 53 15 240
Satsuma, stewed, no added sugar Fruit 50 14 227
Savoy cabbage Vegetables 25 7 113
Savoy cabbage, boiled Vegetables 23 7 104
Savoy cabbage, roasted, no added fat Vegetables 28 8 127
Scallops, baked Fish & seafood 81 23 367
Scallops, grilled Fish & seafood 83 24 376
Scallops, poached Fish & seafood 75 21 340
Scallops, raw Fish & seafood 69 20 313
Scallops, steamed Fish & seafood 76 22 345
Sea bass, baked Fish & seafood 114 32 517
Sea bass, grilled Fish & seafood 116 33 526
Sea bass, poached Fish & seafood 105 30 476
Sea bass, raw Fish & seafood 97 27 440
Sea bass, steamed Fish & seafood 107 30 485
Sesame seeds Nuts & seeds 573 162 2599
Seville orange Fruit 47 13 213
Seville orange, chopped, raw Fruit 47 13 213
Seville orange, peeled, raw Fruit 47 13 213
Seville orange, sliced, raw Fruit 47 13 213
Shallots Vegetables 72 20 327
Shallots, baked Vegetables 78 22 354
Shallots, boiled Vegetables 66 19 299
Shallots, boiled, drained Vegetables 66 19 299
Shallots, chopped, raw Vegetables 72 20 327
Shallots, grilled, no added fat Vegetables 76 22 345
Shallots, oven roasted, no added fat Vegetables 81 23 367
Shallots, peeled, raw Vegetables 72 20 327
Shallots, poached Vegetables 71 20 322
Shallots, raw Vegetables 72 20 327
Shallots, roasted, no added fat Vegetables 81 23 367
Shallots, sliced, raw Vegetables 72 20 327
Shallots, steamed Vegetables 69 20 313
Shallots, steamed, drained Vegetables 69 20 313
Sheep milk Eggs & dairy 108 31 490
Shiitake mushrooms Vegetables 22 6 100
Shiitake mushrooms, boiled Vegetables 20 6 91
Shiitake mushrooms, roasted, no added fat Vegetables 25 7 113
Sole, baked Fish & seafood 101 29 458
Sole, grilled Fish & seafood 103 29 467
Sole, poached Fish & seafood 93 26 422
Sole, raw Fish & seafood 86 24 390
Sole, steamed Fish & seafood 95 27 431
Soybeans, boiled Beans & pulses 170 48 771
Soybeans, cooked Beans & pulses 173 49 785
Spaghetti squash Vegetables 45 13 204
Spaghetti squash, boiled Vegetables 41 12 186
Spaghetti squash, roasted, no added fat Vegetables 50 14 227
Spelt grain, cooked Grains 127 36 576
Spinach Vegetables 23 7 104
Spinach, baked Vegetables 25 7 113
Spinach, boiled Vegetables 21 6 95
Spinach, boiled, drained Vegetables 21 6 95
Spinach, chopped, raw Vegetables 23 7 104
Spinach, grilled, no added fat Vegetables 24 7 109
Spinach, oven roasted, no added fat Vegetables 26 7 118
Spinach, peeled, raw Vegetables 23 7 104
Spinach, poached Vegetables 23 7 104
Spinach, raw Vegetables 23 7 104
Spinach, roasted, no added fat Vegetables 26 7 118
Spinach, sliced, raw Vegetables 23 7 104
Spinach, steamed Vegetables 22 6 100
Spinach, steamed, drained Vegetables 22 6 100
Split peas, boiled Beans & pulses 116 33 526
Split peas, cooked Beans & pulses 118 33 535
Squid, baked Fish & seafood 109 31 494
Squid, grilled Fish & seafood 110 31 499
Squid, poached Fish & seafood 99 28 449
Squid, raw Fish & seafood 92 26 417
Squid, steamed Fish & seafood 101 29 458
Star fruit Fruit 31 9 141
Star fruit, chopped, raw Fruit 31 9 141
Star fruit, peeled, raw Fruit 31 9 141
Star fruit, raw Fruit 31 9 141
Star fruit, sliced, raw Fruit 31 9 141
Star fruit, stewed, no added sugar Fruit 29 8 132
Strawberries Fruit 32 9 145
Strawberries, chopped, raw Fruit 32 9 145
Strawberries, peeled, raw Fruit 32 9 145
Strawberries, raw Fruit 32 9 145
Strawberries, sliced, raw Fruit 32 9 145
Strawberries, stewed, no added sugar Fruit 30 9 136
Sugar snap peas Vegetables 42 12 191
Sugar snap peas, baked Vegetables 45 13 204
Sugar snap peas, boiled Vegetables 39 11 177
Sugar snap peas, boiled, drained Vegetables 39 11 177
Sugar snap peas, chopped, raw Vegetables 42 12 191
Sugar snap peas, grilled, no added fat Vegetables 45 13 204
Sugar snap peas, oven roasted, no added fat Vegetables 47 13 213
Sugar snap peas, peeled, raw Vegetables 42 12 191
Sugar snap peas, poached Vegetables 41 12 186
Sugar snap peas, raw Vegetables 42 12 191
Sugar snap peas, roasted, no added fat Vegetables 47 13 213
Sugar snap peas, sliced, raw Vegetables 42 12 191
Sugar snap peas, steamed Vegetables 40 11 181
Sugar snap peas, steamed, drained Vegetables 40 11 181
Sunflower seeds Nuts & seeds 584 166 2649
Swede Vegetables 37 10 168
Swede, baked Vegetables 40 11 181
Swede, boiled Vegetables 34 10 154
Swede, boiled, drained Vegetables 34 10 154
Swede, chopped, raw Vegetables 37 10 168
Swede, grilled, no added fat Vegetables 39 11 177
Swede, oven roasted, no added fat Vegetables 41 12 186
Swede, peeled, raw Vegetables 37 10 168
Swede, poached Vegetables 36 10 163
Swede, raw Vegetables 37 10 168
Swede, roasted, no added fat Vegetables 41 12 186
Swede, sliced, raw Vegetables 37 10 168
Swede, steamed Vegetables 36 10 163
Swede, steamed, drained Vegetables 36 10 163
Sweet onion Vegetables 40 11 181
Sweet onion, boiled Vegetables 37 10 168
Sweet onion, roasted, no added fat Vegetables 45 13 204
Sweet potato Potatoes & roots 86 24 390
Sweet potato, baked Potatoes & roots 93 26 422
Sweet potato, boiled Potatoes & roots 79 22 358
Sweet potato, boiled, drained Potatoes & roots 79 22 358
Sweet potato, chopped, raw Potatoes & roots 86 24 390
Sweet potato, grilled, no added fat Potatoes & roots 91 26 413
Sweet potato, oven roasted, no added fat Potatoes & roots 96 27 435
Sweet potato, peeled, raw Potatoes & roots 86 24 390
Sweet potato, poached Potatoes & roots 84 24 381
Sweet potato, raw Potatoes & roots 86 24 390
Sweet potato, roasted, no added fat Potatoes & roots 96 27 435
Sweet potato, sliced, raw Potatoes & roots 86 24 390
Sweet potato, steamed Potatoes & roots 83 24 376
Sweet potato, steamed, drained Potatoes & roots 83 24 376
Sweetcorn Vegetables 86 24 390
Sweetcorn, baked Vegetables 93 26 422
Sweetcorn, boiled Vegetables 79 22 358
Sweetcorn, boiled, drained Vegetables 79 22 358
Sweetcorn, chopped, raw Vegetables 86 24 390
Sweetcorn, grilled, no added fat Vegetables 91 26 413
Sweetcorn, oven roasted, no added fat Vegetables 96 27 435
Sweetcorn, peeled, raw Vegetables 86 24 390
Sweetcorn, poached Vegetables 84 24 381
Sweetcorn, raw Vegetables 86 24 390
Sweetcorn, roasted, no added fat Vegetables 96 27 435
Sweetcorn, sliced, raw Vegetables 86 24 390
Sweetcorn, steamed Vegetables 83 24 376
Sweetcorn, steamed, drained Vegetables 83 24 376
Swordfish, baked Fish & seafood 170 48 771
Swordfish, grilled Fish & seafood 173 49 785
Swordfish, poached Fish & seafood 156 44 708
Swordfish, raw Fish & seafood 144 41 653
Swordfish, steamed Fish & seafood 158 45 717
Tangerine Fruit 53 15 240
Tangerine, chopped, raw Fruit 53 15 240
Tangerine, peeled, raw Fruit 53 15 240
Tangerine, raw Fruit 53 15 240
Tangerine, sliced, raw Fruit 53 15 240
Tangerine, stewed, no added sugar Fruit 50 14 227
Teff, cooked Grains 101 29 458
Tempeh, plain Other 193 55 875
Tenderstem broccoli Vegetables 35 10 159
Tenderstem broccoli, baked Vegetables 38 11 172
Tenderstem broccoli, boiled Vegetables 32 9 145
Tenderstem broccoli, boiled, drained Vegetables 32 9 145
Tenderstem broccoli, chopped, raw Vegetables 35 10 159
Tenderstem broccoli, grilled, no added fat Vegetables 37 10 168
Tenderstem broccoli, oven roasted, no added fat Vegetables 39 11 177
Tenderstem broccoli, peeled, raw Vegetables 35 10 159
Tenderstem broccoli, poached Vegetables 34 10 154
Tenderstem broccoli, raw Vegetables 35 10 159
Tenderstem broccoli, roasted, no added fat Vegetables 39 11 177
Tenderstem broccoli, sliced, raw Vegetables 35 10 159
Tenderstem broccoli, steamed Vegetables 34 10 154
Tenderstem broccoli, steamed, drained Vegetables 34 10 154
Tiger nuts Nuts & seeds 450 128 2041
Tilapia, baked Fish & seafood 113 32 513
Tilapia, grilled Fish & seafood 115 33 522
Tilapia, poached Fish & seafood 104 29 472
Tilapia, raw Fish & seafood 96 27 435
Tilapia, steamed Fish & seafood 106 30 481
Tofu, firm, plain Other 144 41 653
Tomato Vegetables 18 5 82
Tomato, baked Vegetables 19 5 86
Tomato, boiled Vegetables 17 5 77
Tomato, boiled, drained Vegetables 17 5 77
Tomato, chopped, raw Vegetables 18 5 82
Tomato, grilled, no added fat Vegetables 19 5 86
Tomato, oven roasted, no added fat Vegetables 20 6 91
Tomato, peeled, raw Vegetables 18 5 82
Tomato, poached Vegetables 18 5 82
Tomato, raw Vegetables 18 5 82
Tomato, roasted, no added fat Vegetables 20 6 91
Tomato, sliced, raw Vegetables 18 5 82
Tomato, steamed Vegetables 17 5 77
Tomato, steamed, drained Vegetables 17 5 77
Trout, rainbow, baked Fish & seafood 175 50 794
Trout, rainbow, grilled Fish & seafood 178 50 807
Trout, rainbow, poached Fish & seafood 160 45 726
Trout, rainbow, raw Fish & seafood 148 42 671
Trout, rainbow, steamed Fish & seafood 163 46 739
Tuna, baked Fish & seafood 129 37 585
Tuna, grilled Fish & seafood 131 37 594
Tuna, poached Fish & seafood 118 33 535
Tuna, raw Fish & seafood 109 31 494
Tuna, steamed Fish & seafood 120 34 544
Turbot, baked Fish & seafood 112 32 508
Turbot, grilled Fish & seafood 114 32 517
Turbot, poached Fish & seafood 103 29 467
Turbot, raw Fish & seafood 95 27 431
Turbot, steamed Fish & seafood 105 30 476
Turkey breast, boiled Meat 132 37 599
Turkey breast, braised Meat 139 39 630
Turkey breast, grilled Meat 148 42 671
Turkey breast, raw Meat 114 32 517
Turkey breast, roasted Meat 150 43 680
Turkey drumstick, braised Meat 162 46 735
Turkey drumstick, grilled Meat 173 49 785
Turkey drumstick, raw Meat 135 38 612
Turkey drumstick, roasted Meat 176 50 798
Turkey thigh, boiled Meat 167 47 757
Turkey thigh, braised Meat 176 50 798
Turkey thigh, grilled Meat 187 53 848
Turkey thigh, raw Meat 144 41 653
Turkey thigh, roasted Meat 190 54 862
Turkey wing, braised Meat 162 46 735
Turkey wing, grilled Meat 173 49 785
Turkey wing, raw Meat 135 38 612
Turkey wing, roasted Meat 176 50 798
Turnip Vegetables 28 8 127
Turnip, baked Vegetables 30 9 136
Turnip, boiled Vegetables 26 7 118
Turnip, boiled, drained Vegetables 26 7 118
Turnip, chopped, raw Vegetables 28 8 127
Turnip, grilled, no added fat Vegetables 30 9 136
Turnip, oven roasted, no added fat Vegetables 31 9 141
Turnip, peeled, raw Vegetables 28 8 127
Turnip, poached Vegetables 27 8 122
Turnip, raw Vegetables 28 8 127
Turnip, roasted, no added fat Vegetables 31 9 141
Turnip, sliced, raw Vegetables 28 8 127
Turnip, steamed Vegetables 27 8 122
Turnip, steamed, drained Vegetables 27 8 122
Ugli fruit Fruit 45 13 204
Ugli fruit, chopped, raw Fruit 45 13 204
Ugli fruit, peeled, raw Fruit 45 13 204
Ugli fruit, raw Fruit 45 13 204
Ugli fruit, sliced, raw Fruit 45 13 204
Ugli fruit, stewed, no added sugar Fruit 42 12 191
Valencia orange Fruit 47 13 213
Valencia orange, chopped, raw Fruit 47 13 213
Valencia orange, peeled, raw Fruit 47 13 213
Valencia orange, sliced, raw Fruit 47 13 213
Venison haunch, braised Meat 144 41 653
Venison haunch, grilled Meat 154 44 699
Venison haunch, raw Meat 120 34 544
Venison haunch, roasted Meat 156 44 708
Venison loin, braised Meat 144 41 653
Venison loin, grilled Meat 154 44 699
Venison loin, raw Meat 120 34 544
Venison loin, roasted Meat 156 44 708
Venison shoulder, braised Meat 144 41 653
Venison shoulder, grilled Meat 154 44 699
Venison shoulder, raw Meat 120 34 544
Venison shoulder, roasted Meat 156 44 708
Venison steak, braised Meat 144 41 653
Venison steak, grilled Meat 154 44 699
Venison steak, raw Meat 120 34 544
Venison steak, roasted Meat 156 44 708
Venison, boiled Meat 139 39 630
Venison, braised Meat 146 41 662
Venison, grilled Meat 156 44 708
Venison, raw Meat 120 34 544
Venison, roasted Meat 158 45 717
Victoria plum Fruit 46 13 209
Victoria plum, chopped, raw Fruit 46 13 209
Victoria plum, peeled, raw Fruit 46 13 209
Victoria plum, sliced, raw Fruit 46 13 209
Vine tomato Vegetables 18 5 82
Vine tomato, boiled Vegetables 17 5 77
Vine tomato, boiled, drained Vegetables 17 5 77
Vine tomato, chopped, raw Vegetables 18 5 82
Vine tomato, oven roasted, no added fat Vegetables 20 6 91
Vine tomato, peeled, raw Vegetables 18 5 82
Vine tomato, roasted, no added fat Vegetables 20 6 91
Vine tomato, sliced, raw Vegetables 18 5 82
Vine tomato, steamed, drained Vegetables 17 5 77
Walnuts Nuts & seeds 654 185 2966
Watercress Vegetables 11 3 50
Watercress, baked Vegetables 12 3 54
Watercress, boiled Vegetables 10 3 45
Watercress, boiled, drained Vegetables 10 3 45
Watercress, chopped, raw Vegetables 11 3 50
Watercress, grilled, no added fat Vegetables 12 3 54
Watercress, oven roasted, no added fat Vegetables 12 3 54
Watercress, peeled, raw Vegetables 11 3 50
Watercress, poached Vegetables 11 3 50
Watercress, raw Vegetables 11 3 50
Watercress, roasted, no added fat Vegetables 12 3 54
Watercress, sliced, raw Vegetables 11 3 50
Watercress, steamed Vegetables 11 3 50
Watercress, steamed, drained Vegetables 11 3 50
Watermelon Fruit 30 9 136
Watermelon, chopped, raw Fruit 30 9 136
Watermelon, peeled, raw Fruit 30 9 136
Watermelon, raw Fruit 30 9 136
Watermelon, sliced, raw Fruit 30 9 136
Watermelon, stewed, no added sugar Fruit 28 8 127
White cabbage Vegetables 25 7 113
White cabbage, boiled Vegetables 23 7 104
White cabbage, roasted, no added fat Vegetables 28 8 127
White carrot Vegetables 41 12 186
White carrot, boiled Vegetables 38 11 172
White carrot, roasted, no added fat Vegetables 46 13 209
White onion Vegetables 40 11 181
White onion, boiled Vegetables 37 10 168
White onion, boiled, drained Vegetables 37 10 168
White onion, chopped, raw Vegetables 40 11 181
White onion, oven roasted, no added fat Vegetables 45 13 204
White onion, peeled, raw Vegetables 40 11 181
White onion, roasted, no added fat Vegetables 45 13 204
White onion, sliced, raw Vegetables 40 11 181
White onion, steamed, drained Vegetables 38 11 172
White peach Fruit 39 11 177
White peach, chopped, raw Fruit 39 11 177
White peach, peeled, raw Fruit 39 11 177
White peach, sliced, raw Fruit 39 11 177
White rice, cooked Grains 130 37 590
White rice, dry Grains 365 103 1656
Whole wheat grain, cooked Grains 116 33 526
Whole wheat grain, dry Grains 340 96 1542
Wild boar, boiled Meat 142 40 644
Wild boar, braised Meat 149 42 676
Wild boar, grilled Meat 159 45 721
Wild boar, raw Meat 122 35 553
Wild boar, roasted Meat 161 46 730
Wild rice, cooked Grains 101 29 458
Yam Potatoes & roots 118 33 535
Yam, baked Potatoes & roots 127 36 576
Yam, boiled Potatoes & roots 109 31 494
Yam, boiled, drained Potatoes & roots 109 31 494
Yam, chopped, raw Potatoes & roots 118 33 535
Yam, grilled, no added fat Potatoes & roots 125 35 567
Yam, oven roasted, no added fat Potatoes & roots 132 37 599
Yam, peeled, raw Potatoes & roots 118 33 535
Yam, poached Potatoes & roots 116 33 526
Yam, raw Potatoes & roots 118 33 535
Yam, roasted, no added fat Potatoes & roots 132 37 599
Yam, sliced, raw Potatoes & roots 118 33 535
Yam, steamed Potatoes & roots 113 32 513
Yam, steamed, drained Potatoes & roots 113 32 513
Yellow carrot Vegetables 41 12 186
Yellow carrot, boiled Vegetables 38 11 172
Yellow carrot, roasted, no added fat Vegetables 46 13 209
Yellow onion Vegetables 40 11 181
Yellow onion, boiled Vegetables 37 10 168
Yellow onion, chopped, raw Vegetables 40 11 181
Yellow onion, roasted, no added fat Vegetables 45 13 204
Yellow peach Fruit 39 11 177
Yellow peach, chopped, raw Fruit 39 11 177
Yellow peach, peeled, raw Fruit 39 11 177
Yellow peach, sliced, raw Fruit 39 11 177
Yellow pepper Vegetables 31 9 141
Yellow pepper, boiled Vegetables 29 8 132
Yellow pepper, roasted, no added fat Vegetables 35 10 159
Yukon Gold potato Potatoes & roots 77 22 349
Yukon Gold potato, boiled Potatoes & roots 71 20 322
Yukon Gold potato, boiled, drained Potatoes & roots 71 20 322
Yukon Gold potato, chopped, raw Potatoes & roots 77 22 349
Yukon Gold potato, oven roasted, no added fat Potatoes & roots 86 24 390
Yukon Gold potato, peeled, raw Potatoes & roots 77 22 349
Yukon Gold potato, roasted, no added fat Potatoes & roots 86 24 390
Yukon Gold potato, sliced, raw Potatoes & roots 77 22 349
Yukon Gold potato, steamed, drained Potatoes & roots 74 21 336
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About these values

Calories are approximate reference values, including preparation and variety entries. Natural foods vary by variety, fat content, ripeness and preparation. Unless a food is labelled cooked, values are intended as a plain/raw reference. Cooking with oil, butter, sauces or other ingredients changes the calorie content.

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