Nutritional Info Chart

Type Food Serving size Calories per serving Carbs per serving Protein per serving Fat per serving Sugar per serving
Proteins Chicken breast (roasted) 100g 164 kcal 0g 32.1g 3.6g
Steak (fried) 100g 175 kcal 0g 26.1g 7.2g
Salmon (roasted) 100g 206 kcal 0g 22.1g 12.4g
Pork chop (pan fried) 100g 225 kcal 0g 30.5g 10.5g
  Round beef mince 125g 205 kcal 0g 25g 11.5g
  Frozen chicken fillet (breadcrumbs) 58g 185 kcal 14.1g 10.9g 9.4g 0.3g
  Sausage (grilled) 2 medium 275 kcal 8.9g 8.5g 22.6g 1.4g
  Bacon (grilled) 2 medium 110g 0g 7.6g 8.7g
  Ham (sliced in pack) 1 slice 21 kcal 0.2g 4.2g 0.4g 0.2g
  Turkey (sliced in pack) 1 slice 27 kcal 0.3g 5.8g 0.3g 0.2g
  Tuna (in sunflower oil) 70g 135 kcal 0g 18.8g 6.3g
Carbs Sweet Potato (baked, skinless) 100g 76 kcal 17.7g 1.4g 0.1g
Baby Potatoes (boiled) 100g 75 kcal 17.2 2.1g 0.2g
Wholegrain rice 40g 138 kcal 30g 3.2g 0.9g
Wholegrain pasta 40g 128 kcal 25g 3.8g 1.2g
  Oats (cooked as porridge) 40g 146 kcal 24.8g 4.4g 2.8g
  McCambridges brown bread 1 slice 86 kcal 17g 3g 0.7g
  Wholegrain bread (sliced pan) 1 slice 88 kcal 15.4g 3.9g 0.7g 0.8g
  White bread (sliced pan) 1 slice 87 kcal 17.2g 3.5g 0.6g 1.0g
  Wrap (tesco brand) 1 wrap 186 kcal 31.8g 5.2g 3.2g 1.4g
  Frozen potato wedges 100g 145 kcal 23.4g 2.9g 3.7g 0.5g
  Special K red berries 40g 152 kcal 34.5g 2.8g 0.0g 6.9g
  Fruit n fibre 40g 156 kcal 27.8g 3.3g 2.7g 10.4g
Veg Butternut Squash (roasted) 100g 40 kcal 10.5g 0.1g 0.9g
Spinach (raw) 100g 23 kcal 3.7g 3g 0.3g
Broccoli 100g 35 kcal 7.2g 3.4g 0.4g
Chickpeas 100g 101 kcal 15g 7g 1.6g 0.4g
Kidney Beans 100g 127 kcal 22.8g 8.6g 0.5g
Parsnip 100g 71 kcal 17.1g 1.3g 0.3g
Carrot 100g 35 kcal 8.2g 0.8g 0.1g 3.6g
Fruit Banana Medium 105 kcal 27g 1.3g 0.4g 14.4g
Apple Medium 74 kcal 16.7g 0.1g 0.1g 14.1g
Pear Medium 96 kcal 25.7g 0.6g 0.2g 16.3g
Grapes Handful 62 kcal 15.8g 0.6g 0.3g 14.9g
Strawberries 100g 32 kcal 7.7g 0.7g 0.3g 4.9g
Blueberries 100g 57 kcal 14.5g 0.8g 0.3g 9.9g
Avocado 100g 160 kcal 8.5g 2g 14.7g 0.7g
Dairy Skimmed milk 100ml 47 kcal 4.9g 3.6g 1.5g 4.9g
Full fat milk 100ml 64 kcal 4.9g 3.3g 3.5g 4.9g
Cheddar cheese 30g 117 kcal 0.0g 7.8g 9.6g
Low fat strawberry yoghurt 125g 103 kcal 17g 8g 0.2g 14g
Natural Greek yoghurt 125g 83 kcal 8.5g 6.5g 2.5g 8.5g
Kerrygold real butter 10g 75 kcal 0g 0g 8.1g
  Flora pro light 10g 32 kcal 0g 0g 3.6g
  Egg (boiled) Medium 90 kcal 0g 7.3g 6.5g
Snacks Special K cereal bars 20g 80 kcal 13g 2g 2g 6g
  Nature Valley cereal bars 42g 198 kcal 29.6g 3.5g 6.8g 11.3g
Cheese and Onion crisps 25g 130 kcal 11.5g 1.5g 8.6g 0.2g
Manhattan Popcorn 15g 68 kcal 10.5g 1.5g 2.2g
Digestive biscuits 2 biscuits 160 kcal 20g 2g 6.8g 5.8g
Chocolate Cadbury buttons Normal bag 170 kcal 18.2g 2.4g 9.6g 18.1g
Maltesers Normal bag 187 kcal 23.2g 2.9g 9.1g 20g
Jelly Babies 45g 160 kcal 37.9g 1.7g 0g 35.8g
Drinks Orange Juice 100ml 96 kcal 20g 1.6g 0g 20g
7up 330ml can 135 kcal 35.3g 0g 0g 35g
Innocent Smoothie 250ml 54 kcal 12g 1g 0g 11g
Condiments Light Mayonnaise 15ml 41 kcal 1g 0.1g 4g 0.3g
Tomato Ketchup 15ml 18 kcal 4.1g 0.2g 0g 4g
Tomato relish 20g 34 kcal 7.5g 0.4g 0g 7g
0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *