INFORMATION WORKSHOP 1.0 Food Richard English Nutritional data for over 400 different foods $$$ 0 09 February 1996 Monday, March 12, 2001 469 9 Type of Food (100g) 34 0 0 0 $$$ Energy 3 1 Kcal 0 0 $$$ Protein 4 3 g 1 0 $$$ Fat 4 3 g 1 0 $$$ Water 4 3 g 1 0 $$$ Vitamin A 5 1 mg 0 0 $$$ Vitamin B1 4 3 mg 2 0 $$$ Vitamin B2 4 3 mg 2 0 $$$ Vitamin C 5 1 mg 0 0 $$$ 1 All-Bran 250 13 2.5 5 0 1 1.5 0 2 Almonds 560 17 54 5 0 0.2 1 0 3 Apples 35 0.2 0 65 0 0.03 0 2 4 Apricots 30 0.6 0 87 250 0.04 0.05 10 5 Apricots, dried, raw 180 4 0 15 580 0 0.2 0 6 Artichokes, globe, boiled 15 1 0 84 0 0.03 0 10 7 Artichokes, Jerusalem 20 1.5 0 80 0 0.1 0 2 8 Asparagus, boiled 10 1.7 0 46 50 0.05 0.04 10 9 Aubergine, raw 15 0.7 0 93 0 0.05 0.03 5 10 Avocados 220 4 20 70 15 0.1 0.1 15 11 Bacon rashers, streaky, fried 500 23 45 27 0 0.4 0.2 0 12 Bacon rashers, streaky, grilled 400 25 36 34 0 0.4 0.16 0 13 Bacon rashers, streaky, raw 400 15 40 41 0 0.4 0.15 0 14 Bacon, collar joint 320 15 29 51 0 0.4 0.2 0 15 Bacon, collar joint, boiled 330 20 27 49 0 0.3 0.2 0 16 Bacon, gammon joint raw 240 18 18 60 0 0.6 0.2 0 17 Bacon, gammon joint, boiled 270 25 19 53 0 0.4 0.15 0 18 Bacon, gammon rashers 230 30 12 52 0 0.9 0.25 0 19 Bananas 80 1 0.3 70 200 0.04 0.07 10 20 Barcelona nuts 640 11 64 5 0 0.1 0.1 0 21 Barley, pearl, boiled 120 2.7 0.5 70 0 0 0 0 22 Barley, pearl, raw 360 8 1.7 10.5 0 0.1 0.05 0 23 Bean sprouts, canned 10 1.6 0 95 0 0 0.03 0 24 Beans, baked, canned 65 5 0.5 74 0 0.07 0.05 0 25 Beans, broad, boiled 50 4 0.6 84 40 0.1 0.04 15 26 Beans, butter, boiled 100 7 0.3 71 0 0.1 0 0 27 Beans, butter, raw 270 19 1 12 0 0.5 0.1 0 28 Beans, French, boiled 7 0.8 0 96 80 0.04 0.07 5 29 Beans, haricot, boiled 90 6.6 0.5 70 0 0.2 0.05 0 30 Beans, haricot, raw 270 21 1.5 11 0 0.45 0.13 0 31 Beans, mung, cooked 100 6 4 73 0 0.1 0.04 0 32 Beans, mung, green, raw 230 22 1 12 0 0.45 0.2 0 33 Beans, runner, boiled 20 2 0.2 91 60 0.03 0.07 5 34 Beans, runner, raw 25 2.3 0.2 89 70 0.05 0.1 20 35 Beans, red kidney, raw 270 22 1.7 11 0 0.5 0.2 0 36 Beef steak, stewing, raw 180 20 10 69 0 0.06 0.23 0 37 Beef steak, stewing, stewed 220 30 11 57 0 0.03 0.33 0 38 Beef, brisket, raw 250 17 20 62 0 0.05 0.15 0 39 Beef, corned (canned) 220 27 12 59 0 0 0.2 0 40 Beef, minced, raw 220 19 16 64 0 0.06 0.3 0 41 Beef, minced, stewed 230 23 15 59 0 0.05 0.33 0 42 Beef, rump steak, fried 250 29 15 56 0 0.08 0.35 0 43 Beef, rump steak, grilled 220 27 12 59 0 0.08 0.3 0 44 Beef, rump steak, raw 200 19 14 67 0 0.08 0.26 0 45 Beef, silverside, salted 240 29 14 54 0 0.03 0.3 0 46 Beef, sirloin, raw 270 17 23 59 0 0.04 0.2 0 47 Beef, sirloin, roast 280 24 21 54 0 0.06 0.25 0 48 Beef, topside, raw 180 20 11 68 0 0.05 0.21 0 49 Beef, topside, roast 200 27 12 60 0 0.07 0.31 0 50 Beef, brisket, boiled 320 27 24 48 0 0.04 0.3 0 51 Beer, bitter 30 0 0 100 0 0 0 0 52 Beer, lager 30 0 0 100 0 0 0 0 53 Beer, stout 40 0 0 87 0 0 0 0 54 Beetroot, boiled 45 1.8 0 83 0 0 0.04 5 55 Beetroot, raw 30 1.3 0 87 0 0.03 0.05 5 56 Bemax 350 26.5 8 6 0 1.5 0.6 0 57 Bilberries 60 0.5 0 85 15 0 0 20 58 Biscuits, chocolate coated 520 6 27 2 0 0.03 0.15 0 59 Biscuits, cream crackers 440 9.5 16 4 0 0.15 0.1 0 60 Biscuits, digestive, plain 470 10 20 4.5 0 0.15 0.1 0 61 Biscuits, semi-sweet 460 7 17 2.5 0 0.15 0.1 0 62 Biscuits, shortbread 500 6 26 5 250 0.15 0 0 63 Biscuits, wafers, filled 540 5 30 2 0 0.1 0.1 0 64 Biscuits, water 440 11 12.5 4.5 0 0.1 0.03 0 65 Black pudding, fried 300 13 22 44 0 0.1 0.1 0 66 Blackberries 30 1.5 0 80 15 0.03 0.04 20 67 Blackcurrants 30 1 0 77 30 0.03 0.06 200 68 Bloater, grilled 250 24 17 56 50 0 0.2 0 69 Bounty bar 470 5 26 8 0 0.04 0.1 0 70 Brain, boiled 130 12 9 77 0 0.1 0.2 20 71 Bran, wheat 200 14 5.5 8 0 1 0.4 0 72 Brazil nuts 600 12 60 5 0 1 0.12 0 73 Bread rolls, starch reduced 380 44 4 8 0 0 0 0 74 Bread rolls, white 300 10 7 29 0 0.25 0.1 0 75 Bread, brown 220 9 2.2 39 0 0.25 0.05 0 76 Bread, malt 250 8 3 39 0 0 0 0 77 Bread, white 230 7.8 1.7 39 0 0.2 0.03 0 78 Bread, white toasted 300 9.6 1.7 24 0 0.2 0.04 0 79 Bread, wholemeal 220 8.8 2.7 40 0 0.3 0.08 0 80 Breadcrumbs,white 350 12 2 10 0 0.2 0.04 0 81 Broccoli tops, boiled 20 3 0 90 500 0.06 0.2 35 82 Broccoli tops, raw 25 3.3 0 89 500 0.1 0.3 100 83 Brussels sprouts, boiled 20 3 0 92 60 0.06 0.1 40 84 Brussels sprouts, raw 25 4 0 88 60 0.1 0.15 100 85 Buns, Currant 300 7 8 29 0 0.2 0.03 0 86 Butter 750 0.5 82 15.4 1000 0 0 0 87 Cabbage, savoy, boiled 10 1.3 0 96 50 0.03 0.03 15 88 Cabbage, savoy, raw 25 3 0 90 50 0.06 0.05 60 89 Cabbage, white, raw 20 2 0 90 0 0.06 0.05 40 90 Cabbage, winter, boiled 15 1.7 0 93 50 0.03 0.03 20 91 Cabbage, winter, raw 20 3 0 88 50 0.06 0.05 60 92 Cabbage,spring, boiled 7 1 0 97 100 0.03 0.03 25 93 Cake, fruit 330 4 11 20 120 0.1 0.1 0 94 Cake, Madeira 400 5 17 20 0 0.05 0.1 0 95 Cake, rock 400 5 16 15 200 0 0.1 0 96 Cake, sponge, with fat 460 6.5 27 15 300 0 0.1 0 97 Cake, sponge, without fat 300 10 7 30 100 0.1 0.25 0 98 Cakes, various, fancy, iced 400 4 15 13 0 0 0.05 0 99 Carrots, boiled 20 0.6 0 92 12000 0.05 0.04 4 100 Carrots, raw 25 0.7 0 90 12000 0.06 0.05 5 101 Cauliflower cheese 100 6 8 78 100 0.06 0.15 5 102 Cauliflower, boiled 10 1.5 0 95 5 0.06 0.06 20 103 Cauliflower, raw 15 2 0 93 5 0.1 0.1 60 104 Celeriac, boiled 15 1.5 0 90 0 0.04 0.04 4 105 Celery, boiled 5 0.6 0 96 0 0 0 5 106 Celery, raw 10 1 0 94 0 0.03 0.03 7 107 Chapatis, made with fat 340 8 13 29 0 0.25 0.05 0 108 Chapatis, made without fat 200 7 1 46 0 0.23 0.04 0 109 Cheese, Camembert, soft type 300 23 23 48 250 0.05 0.6 0 110 Cheese, cheddar, hard type 400 26 34 37 400 0.04 0.5 0 111 Cheese, cottage 100 14 0.5 79 30 0 0.2 0 112 Cheese, cream 440 3 47 45 450 0 0.15 0 113 Cheese, Danish blue 360 23 29 40 300 0.03 0.6 0 114 Cheese, Edam 300 24 23 44 300 0.04 0.4 0 115 Cheese, Parmesan 400 35 30 28 400 0 0.5 0 116 Cheese, processed 300 22 25 43 250 0 0.3 0 117 Cheese, Stilton 460 26 40 28 450 0.07 0.3 0 118 Cherries 40 0.5 0 70 15 0.04 0.06 5 119 Cherries, glace 200 0 0 44 0 0 0 0 120 Chestnuts 170 2 2.7 50 0 0.2 0.2 0 121 Chicken, boiled, boned 180 29 7 63 0 0.06 0.2 0 122 Chicken, raw (meat and skin) 230 18 18 64 0 0.1 0.1 0 123 Chicken, raw, boned 120 21 4 74 0 0.1 0.2 0 124 Chicken, roast, (meat and skin) 220 23 14 62 0 0.1 0.2 0 125 Chicken, roast, boned 150 25 5 68 0 0.1 0.2 0 126 Chicory 10 0.8 0 96 0 0.05 0.05 4 127 Chocolate, milk 530 8 30 2 0 0.1 0.2 0 128 Chocolate, plain 530 5 29 1 0 0.1 0.1 0 129 Christmas pudding 300 5 12 39 20 0.1 0.1 0 130 Cider, dry 35 0 0 100 0 0 0 0 131 Cider, sweet 40 0 0 100 0 0 0 0 132 Cockles, boiled 50 11 0.3 79 0 0 0 0 133 Cocoa powder 300 19 22 3 0 0.2 0.06 0 134 Coconut 350 3 36 42 0 0 0 0 135 Coconut, desiccated 600 6 62 2 0 0.06 0.04 0 136 Cod fillet, baked 100 21 1.2 77 0 0.1 0.1 0 137 Cod fillet, fried 200 20 10 61 0 0.1 0.1 0 138 Cod fillet, fried 170 21 8 65 0 0.1 0.1 0 139 Cod fillet, grilled 100 21 1.3 78 0 0.1 0.1 0 140 Cod fillet, poached 90 21 1 78 0 0.1 0.1 0 141 Cod fillet, steamed 80 19 1 79 0 0.1 0.1 0 142 Cod fillet, raw 80 17 0.7 82 0 0.1 0.1 0 143 Cornflakes 350 350 8 0.5 3 0 1 1.5 0 144 Cornflour 350 0.6 0.7 12 0 0 0 0 145 Cornish pastie 330 8 20 39 0 0.1 0.1 0 146 Crab, boiled 130 20 5 73 0 0.1 0.2 0 147 Crab, canned 80 18 1 79 0 0 0.1 0 148 Cranberries 15 0.5 0 87 0 0.03 0 10 149 Cream, double 450 1.5 48 48 400 0 0.1 0 150 Cream, single 200 2.4 21.2 72 250 0.03 0.1 0 151 Cream, sterilised 230 2.6 23 70 200 0 0.1 0 152 Cream, whipping 330 1.9 35 61.5 300 0 0.1 0 153 Crispbread, rye 320 9.5 2 6 0 0.3 0.15 0 154 Crispbread, wheat, starch reduced 390 45 7.5 5 0 0.15 0.1 0 155 Cucumber 10 0.6 0 96 0 0.04 0.04 8 156 Currants, dried 240 2 0 20 0 0.03 0.08 0 157 Custard, egg 120 6 6 77 60 0.05 0.3 0 158 Custard 120 4 4 75 40 0.05 0.2 0 159 Damsons 35 0.4 0 70 0 0.09 0.03 0 160 Dates, dried 210 2 0 12 0 0.06 0.03 0 161 Dogfish, fried 270 17 19 54 0 0.1 0.1 0 162 Drinking chocolate 370 6 6 2 0 0.06 0.04 0 163 Dripping 900 0 100 0 0 0 0 0 164 Duck, raw, (meat and skin) 430 11 43 44 0 0.3 0.4 0 165 Duck, raw, boned 120 20 5 75 0 0.4 0.5 0 166 Duck, roast, (meat and skin) 190 25 10 64 0 0.3 0.5 0 167 Dumpling 200 3 12 60 0 0 0 0 168 Eel, raw 170 17 11 71 1500 0.2 0.35 0 169 Eel, stewed 200 21 13 61 2000 0.1 0.4 0 170 Egg white 35 9 0 88.3 0 0 0.4 0 171 Egg yolk 340 16.1 30.5 51 400 0.3 0.5 0 172 Egg, dried 560 43.6 43.3 7 500 0.35 1.2 0 173 Egg, scrambled 250 10 23 62 150 0.1 0.3 0 174 Egg, whole, raw 150 12.3 10.9 74.8 140 0.1 0.5 0 175 Endive 12 2 0 94 400 0.06 0.1 10 176 Fat, Cooking 900 0 100 0 0 0 0 0 177 figs, dried, raw 210 4 0 17 0 0.1 0.08 0 178 Fish cakes, frozen 110 11 0.8 70 0 0.06 0.25 0 179 Fish fingers, frozen 180 13 7.5 64 0 0.1 0.1 0 180 Fish fingers, fried 230 13.5 13 56 0 0.1 0.1 0 181 Fish paste 170 15 10 67 0 0 0.2 0 182 Flour, brown 330 13 2 14 0 0.4 0.05 0 183 Flour, white 340 11 1.2 14.5 0 0.3 0.03 0 184 Flour, white, self-raising 340 9 1.2 13 0 0.3 0 0 185 Flour, wholemeal 320 13 2 14 0 0.5 0.1 0 186 Fruit gums 170 1 0 12 0 0 0 0 187 Fruit juice, sweetened 40 0 0 87 0 0.04 0 25 188 Fruit juice, unsweetened 30 0 0 90 0 0.04 0 25 189 Fruit pie, individual 370 4 16 23 0 0.05 0 0 190 Fruit salad, canned 90 0.3 0 70 0 0 0 0 191 Goose, roast 320 29 22 47 0 0 0 0 192 Gooseberries 20 1 0 90 30 0.04 0.03 40 193 Grape-nuts (breakfast cereal) 360 11 3 4 1300 1.2 1.6 0 194 Grapefruit, canned in syrup 60 0.5 0 82 0 0.04 0 30 195 Grapefruit, peeled 20 0.5 0 90 0 0.05 0 40 196 Grapes, black 50 0.5 0 65 0 0.04 0 0 197 Grapes, white 60 0.6 0 75 0 0.04 0 0 198 Greengages 50 1 0 75 0 0.05 0.03 0 199 Haggis, boiled 300 11 22 46 2000 0.2 0.4 0 200 Halibut, raw 90 18 2.5 78 0 0.1 0.1 0 201 Halibut, steamed 130 24 4 71 0 0.1 0.1 0 202 Ham 120 18 5 73 0 0.5 0.3 0 203 Hamburgers, fried 260 20 17 53 0 0 0.2 0 204 Hamburgers, raw 270 15 21 56 0 0.04 0.2 0 205 Hare, stewed (with bones) 140 22 6 44 0 0 0 0 206 Heart, roast 240 26 15 57 0 0.5 1.5 0 207 Heart, raw 100 19 4 76 0 0.5 1 5 208 Heart, stewed 180 31 6 62 0 0.2 1.1 0 209 Herring, raw 230 17 19 64 50 0 0.2 0 210 Herring, fried in oatmeal 230 23 15 59 40 0 0.2 0 211 Herring, grilled 200 20 13 66 50 0 0.2 0 212 Honey 290 0 0 23 0 0 0 0 213 Ice cream, dairy 170 4 7 64 0 0.04 0.2 0 214 Ice cream, non-dairy 170 3 8 66 0 0.04 0.15 0 215 Jams 260 0 0 30 0 0 0 10 216 Jelly, packet 260 6 0 30 0 0 0 0 217 Kidney, raw 90 17 3 79 100 0.5 1.8 10 218 Kidney, fried 150 25 6 67 160 0.6 2.3 10 219 Kidney, stewed 170 26 8 64 250 0.3 2 10 220 Kipper, baked 200 26 11 59 50 0 0.2 0 221 Lamb cutlet, grilled 370 23 31 45 0 0.1 0.2 0 222 Lamb cutlet, raw 400 15 36 48 0 0.1 0.15 0 223 Lamb, breast, raw 380 17 35 48 0 0.08 0.17 0 224 Lamb, breast, roast 400 19 37 44 0 0.06 0.17 0 225 Lamb, chops, loin, grilled 350 24 29 46 0 0.1 0.2 0 226 Lamb, chops, loin, raw 380 15 35 50 0 0.1 0.15 0 227 Lamb, leg, raw 240 18 19 63 0 0.14 0.25 0 228 Lamb, leg, roast 270 26 18 55 0 0.12 0.3 0 229 Lamb, scrag and neck, raw 300 16 28 56 0 0.1 0.2 0 230 Lamb, scrag and neck, stewed 290 26 21 53 0 0.04 0.2 0 231 Lamb, shoulder, raw 300 16 28 56 0 0.1 0.2 0 232 Lamb, shoulder, roast 320 20 26 54 0 0.1 0.2 0 233 Lard 900 0 100 0 0 0 0 0 234 Leeks, boiled 25 1.8 0 91 0 0.07 0.03 15 235 Leeks, raw 30 2 0 86 0 0.1 0.05 20 236 Lemon juice 5 0.3 0 90 0 0 0 50 237 Lemon curd 280 0 5 30 0 0 0 0 238 Lemon sole, fried in breadcrumbs 200 16 13 60 0 0.1 0.1 0 239 Lemon sole, raw 80 17 1.4 81 0 0.1 0.1 0 240 Lemon sole, steamed 90 21 1 77 0 0.1 0.1 0 241 Lemonade, bottled 20 0 0 95 0 0 0 0 242 Lemons 15 1 0 85 0 0.05 0.04 80 243 Lentils, boiled 100 8 0.5 72 0 0.1 0.04 0 244 Lentils, raw 300 24 1 12 10 0.5 0.2 0 245 Lettuce 10 1 0 96 200 0.07 0.08 15 246 Liquorice allsorts 310 4 2 7 0 0 0 0 247 Liver, stewed 200 25 10 63 2000 0.2 3.6 15 248 Liver, raw 150 20 7 70 1500 0.2 3.1 20 249 Liver, fried 250 27 13 53 1700 0.3 4.2 10 250 Lobster, boiled 120 22 3.5 72 0 0.1 0.1 0 251 Loganberries 20 1 0 85 0 0 0.03 40 252 Luncheon meat (canned) 300 13 27 51 0 0.07 0.1 0 253 Macaroni cheese 170 7 10 67 100 0.03 0.15 0 254 Macaroni, raw 370 14 2 10 0 0.1 0.06 0 255 Macaroni, boiled 120 4 0.6 71 0 0 0 0 256 Mackerel, raw 220 19 16 64 45 0.1 0.35 0 257 Mackerel, fried 190 22 11 66 50 0.1 0.4 0 258 Mangoes, fresh 60 0.5 0 83 1000 0.03 0.04 30 259 Margarine 730 0 81 16 1000 0 0 0 260 Margarine, low fat spread 370 0 40 57 1000 0 0 0 261 Marmalade 260 0 0 28 50 0 0 10 262 Marrow, boiled 7 0.4 0 98 5 0 0 2 263 Marrow, raw 15 0.6 0 94 5 0 0 5 264 Mars bar 440 5 19 7 0 0.05 0.2 0 265 Marzipan 440 9 25 10 0 0.1 0.5 0 266 Matzo 380 10.5 2 7 0 0.1 0.03 0 267 Mayonnaise 720 2 79 28 80 0.06 0.1 0 268 Melons 25 0.5 0 93 1000 0.05 0.03 25 269 Meringues, made with egg white 380 5 0 2 0 0 0.25 0 270 Milk, Channel Islands 75 3.6 4.8 86.3 50 0.05 0.2 1 271 Milk 65 3.3 3.8 87.6 50 0.05 0.2 1 272 Milk, skimmed 33 3.4 0.1 90.0 0 0.04 0.2 1 273 Milk, condensed, skimmed 270 9.9 0.3 27 0 0.1 0.6 2 274 Milk, dried, skimmed 355 36.4 1.3 4.1 0 0.4 1.6 6 275 Milk, dried, whole 490 26.3 26.3 2.9 350 0.3 1 10 276 Milk, evaporated, whole 160 8.6 9 68.6 100 0.06 0.5 0 277 Milk, goat's 70 3.3 4.5 87 40 0.04 0.15 0 278 Milk, human 70 1.3 4.1 87.1 60 0.02 0.03 4 279 Milk, condensed, whole, sweetened 320 8.3 9 25.8 100 0.1 0.5 2 280 Mincemeat 240 0 4 27 0 0 0 0 281 Muesli 370 13 7.5 6 0 0.3 0.3 0 282 Mushrooms, raw 15 2 0.6 92 0 0.1 0.4 3 283 Mushrooms, fried 210 2.2 22 64 0 0.07 0.4 0 284 Mussels, boiled 90 17 0 79 0 0 0 0 285 Mussels, raw 70 12 2 84 0 0 0 0 286 Mustard and cress 10 1.5 0 93 100 0 0 40 287 Nectarine 50 1 0 74 500 0 0.05 10 288 Oatmeal porridge 45 1.5 1 90 0 0.05 0 0 289 Oatmeal, raw 400 12 9 9 0 0.5 0.1 0 290 Oil, vegetable 900 0 100 0 0 0 0 0 291 Okra, raw 20 2 0 90 15 0.1 0.1 25 292 Olives, pickled 80 1 9 60 100 0 0 0 293 Omelette 200 11 16 69 200 0.1 0.3 0 294 Onions, boiled 10 0.6 0 97 0 0 0.04 5 295 Onions, fried 350 2 33 42 0 0 0 0 296 Onions, raw 25 1 0 93 0 0.03 0.05 10 297 Onions, spring 35 1 0 87 0 0.03 0.05 25 298 Orange juice 40 0.6 0 87 50 0.08 0 50 299 Oranges, peeled 35 1 0 85 50 0.1 0.03 50 300 Oxtail, stewed (with bones) 90 12 5 21 0 0 0.1 0 301 Pancakes 300 6 16 43 40 0.1 0.2 0 302 Parsley 20 5 0 79 1500 0.15 0.3 150 303 Parsnips, boiled 60 1.3 0 83 0 0.07 0.06 10 304 Parsnips, raw 50 2 0 83 0 0.1 0.08 15 305 Pastry, flaky, cooked 560 6 40 7 200 0.1 0 0 306 Pastry, shortcrust, cooked 530 7 32 7 150 0.2 0 0 307 Peaches, canned in syrup 90 0.5 0 74 40 0 0 0 308 Peaches, fresh 30 0.5 0 75 70 0 0.04 10 309 Peanut butter 620 23 54 1 0 0.2 0.1 0 310 Peanuts, fresh 570 24 50 4 0 1 0.1 0 311 Peanuts, roasted and salted 570 24 50 4 0 0.2 0.1 0 312 Pears 30 0.2 0 60 0 0 0 0 313 Peas, boiled 50 5 0.4 80 50 0.3 0.15 25 314 Peas, canned 50 5 0.3 82 50 0.1 0.1 8 315 Peas, chickpeas, cooked 140 8 3.3 66 90 0.1 0.05 3 316 Peas, chickpeas, raw 320 20 6 10 30 0.5 0.15 3 317 Peas, dried, boiled 100 7 0.4 70 50 0.6 0.3 0 318 Peas, dried, raw 290 22 1.3 13 50 0.6 0.3 0 319 Peas, fresh or frozen 70 6 0.4 78 50 0.3 0.2 25 320 Peas, split, dried, boiled 120 8 0.3 67 0 0.1 0.06 0 321 Peas, split, dried, raw 310 22 1 12 30 0.7 0.2 0 322 Peppers, green, boiled 15 1 0.4 94 40 0 0 60 323 Peppers, green, raw 15 1 0.4 94 40 0 0.03 100 324 Pilchards, canned in tomato sauce 130 19 5 70 0 0 0.3 0 325 Pineapple, canned in syrup 80 0.3 0 77 0 0.05 0 10 326 Pineapple, fresh 50 0.5 0 84 0 0.08 0 25 327 Plaice, fried in batter 280 16 18 52 0 0.2 0.15 0 328 Plaice, fried in breadcrumbs 230 18 14 60 0 0.2 0.2 0 329 Plaice, raw 90 18 2.2 80 0 0.3 0.1 0 330 Plaice, steamed 90 19 2 78 0 0.3 0.1 0 331 Plantain, raw 110 1 0.2 67 0 0.05 0.05 20 332 Plantain, boiled 120 2 0 64 0 0 0 3 333 Plantain, rip 270 1.5 9 35 20 0.1 0 12 334 Plums, cooked 20 0.5 0 77 30 0.05 0.03 0 335 Plums, dessert 40 0.5 0 84 30 0.05 0.03 0 336 Pork pie 380 10 27 37 0 0.2 0.1 0 337 Pork chops, raw 330 16 30 54 0 0.6 0.15 0 338 Pork chops, grilled 330 29 24 46 0 0.7 0.2 0 339 Pork, leg, roast 270 17 23 59 0 0.7 0.2 0 340 Pork, leg, raw 290 27 20 52 0 0.7 0.3 0 341 Potato chips 250 4 11 47 0 0.1 0.04 10 342 Potato crisps 530 6 35 3 0 0.2 0.1 15 343 Potatoes, baked with skin 85 2 0 58 0 0.1 0.03 10 344 Potatoes, boiled 80 1.4 0 81 0 0.1 0.03 10 345 Potatoes, raw 90 2 0 76 0 0.1 0.04 15 346 Prawns, boiled 100 23 2 70 0 0 0 0 347 Prunes, raw 130 2 0 20 130 0.08 0.2 0 348 Prunes, stewed 75 1 0 50 80 0.04 0.08 0 349 Puffed wheat 325 14 1.3 2.5 0 0 0.06 0 350 Pumpkin, raw 15 0.6 0 95 300 0.04 0.04 5 351 Quiche Lorraine 400 15 28 35 150 0.1 0.2 0 352 Rabbit, stewed 90 14 4 33 0 0.05 0.1 0 353 Radishes 15 1 0 93 0 0.04 0 25 354 Raisins 250 1 0 21 0 0.1 0.08 0 355 Raspberries 25 1 0 83 15 0 0.03 25 356 Ready Brek 390 12 9 6 0 1.5 0.1 0 357 Red currants 20 1 0 83 15 0.04 0.06 40 358 Rhubarb, raw 5 0.5 0 94 0 0 0.03 10 359 Rhubarb, stewed 45 0.5 0 86 0 0 0.03 5 360 Rice Krispies 350 6 0.7 4 0 1 1.5 0 361 Rice pudding, canned 90 3.5 2.5 77 30 0.03 0.15 0 362 Rice, white, boiled 120 2 0.3 70 0 0 0 0 363 Rice, white,raw 360 6.5 1 12 0 0.1 0.03 0 364 Roe, cod 200 21 12 62 150 1.3 1 0 365 Roe, herring, soft, fried 240 21 16 52 0 0.2 0.5 0 366 Sago, raw 360 0.2 0.2 12 0 0 0 0 367 Salad cream 300 2 27 52 0 0 0 0 368 Salami 500 19 45 28 0 0.2 0.2 0 369 Salmon, canned 150 20 8 70 100 0.04 0.2 0 370 Salmon, raw 180 18 12 68 0 0.2 0.15 0 371 Salmon, smoked 140 25 5 65 0 0.2 0.2 0 372 Salmon, steamed 200 20 13 65 0 0.2 0.1 0 373 Sardines, canned in oil 220 24 14 58 0 0.04 0.4 0 374 Sardines, canned in tomato sauce 180 18 12 65 0 0 0.3 0 375 Satsumas, peeled 35 1 0 87 15 0.07 0 30 376 Sauce, brown 100 1 0 64 0 0 0 0 377 Sausage roll (flaky pastry) 500 7 36 23 120 0.1 0.04 0 378 Sausage roll (short pastry) 460 8 32 22 100 0.1 0.04 0 379 Sausage, liver sausage 300 13 27 52 8000 0.2 1.6 0 380 Sausages, beef, raw 300 10 24 50 0 0.03 0.1 0 381 Sausages, pork, raw 370 11 32 45 0 0.04 0.1 0 382 Sausages, beef, fried 270 13 18 48 0 0 0.1 0 383 Sausages, pork, fried 320 14 25 45 0 0 0.2 0 384 Sausages, pork, grilled 320 13 25 45 0 0 0.2 0 385 Sausages, beef, grilled 270 13 17 48 0 0 0.15 0 386 Sausages, frankfurters 270 10 25 60 0 0.1 0.1 0 387 Sausages, saveloys, boil 260 10 21 57 0 0.1 0.1 0 388 Scampi, fried in breadcrumbs 320 12 18 39 0 0.1 0.1 0 389 Scones 370 7.5 15 21 150 0 0.1 0 390 Semolina, raw 350 11 2 14 0 0.1 0 0 391 Sherry, sweet 140 0 0 90 0 0 0 0 392 Sherry, dry 115 0 0 90 0 0 0 0 393 Shredded Wheat 320 10.5 3 7.5 0 0.3 0.05 0 394 Shrimps, boiled 120 24 2.5 63 0 0.03 0.03 0 395 Skate, fried in batter 200 18 12 62 0 0.03 0.1 0 396 Soup, chicken, canned 60 2 4 87 0 0 0 0 397 Soup, mushroom, canned 50 1 4 89 0 0 0 0 398 Soup, oxtail, canned 45 2 2 88 0 0 0 0 399 Soup, tomato, canned 60 1 3 84 60 0 0 0 400 Soup, vegetable, canned 40 2 1 85 0 0 0 0 401 Soya flour, full fat 450 37 23.5 7 0 0.8 0.3 0 402 Soya flour, low fat 350 45 7 7 0 0.9 0.4 0 403 Spaghetti, boiled 120 4 0.3 72 0 0 0 0 404 Spaghetti, canned in tomato sauce 60 1.7 0.7 83 0 0 0 0 405 Spaghetti, raw 380 14 1 10 0 0.15 0.06 0 406 Special K breakfast cereal 360 19 1 2.7 0 1.2 1.7 0 407 Spinach, boiled 30 5 0.5 85 1000 0.1 0.15 25 408 Spirits (gin, vodka, whisky, etc) 220 0 0 100 0 0 0 0 409 Sponge pudding 340 6 16 28 200 0 0.1 0 410 Sprats, fried 440 25 38 34 0 0 0 0 411 Spring greens, boiled 10 1.7 0 94 1000 0.1 0.2 30 412 Steak, stewed, canned 180 15 13 70 0 0 0.1 0 413 Strawberries, fresh 25 0.5 0 88 5 0 0.03 60 414 Suet pudding 300 4 18 36 20 0 0.06 0 415 Suet, shredded 830 0 87 1 50 0 0 0 416 Sugar 390 0 0 0 0 0 0 0 417 Sugar Puffs breakfast cereal 350 6 0.8 2 0 0 0.03 0 418 Sultanas 250 2 0 18 0 0.1 0.08 0 419 Swedes, raw 20 1 0 91 0 0.1 0.04 25 420 Swedes, boiled 20 1 0 92 0 0.04 0.03 20 421 Sweet potato, raw 90 1 0.6 70 700 0.1 0.06 25 422 Sweet potato, boiled 85 1 0.6 72 700 0.1 0.05 15 423 Sweetbread, fried with egg 230 19 15 60 0 0.03 0.25 18 424 Sweetbread, raw 130 15 8 76 0 0.03 0.3 20 425 Sweetcorn, canned 80 3 0.5 73 40 0.05 0.08 5 426 Sweetcorn, kernels only 125 4 2 65 40 0.2 0.1 10 427 Sweets, boiled 330 0 0 0 0 0 0 0 428 Tangerines, peeled 30 1 0 86 15 0.07 0 30 429 Tapioca, raw 360 0.4 0.1 10 0 0 0 0 430 Toffees 430 2 17 5 0 0 0 0 431 Tomato juice 15 0 0 93 80 0.06 0.03 20 432 Tomato ketchup 100 2 0 65 0 0 0 0 433 Tomatoes, canned 12 1 0 94 15 0.1 0.03 20 434 Tomatoes, fried 70 1 6 87 15 0.1 0.04 10 435 Tomatoes, raw 15 1 0 93 15 0.1 0.05 20 436 Tongue, canned 200 16 17 64 0 0.04 0.4 0 437 Tongue, pickled, boiled 290 20 24 49 0 0.06 0.3 0 438 Treacle tart 370 4 14 21 70 0.1 0 0 439 Treacle, black 260 1 0 29 0 0 0 0 440 Tripe, stewed 100 15 5 79 0 0 0.08 0 441 Trout, steamed 140 24 4.5 71 0 0 0 0 442 Tumips, raw 20 0.8 0 93 0 0.04 0.05 25 443 Tuna, canned in oil 290 23 22 55 0 0.04 0.1 0 444 Turkey, raw (boned) 100 22 2 75 0 0.1 0.15 0 445 Turkey, raw (meat and skin) 145 21 7 72 0 0.1 0.1 0 446 Turkey, roast (meat and skin) 170 28 6.5 65 0 0.1 0.2 0 447 Turkey, roast, boned 140 29 3 68 0 0.1 0.2 0 448 Turnips, boiled 14 0.7 0 95 0 0.03 0.04 20 449 Veal cutlet, fried in breadcrumbs 220 31 8 55 0 0.1 0.2 0 450 Veal fillet, raw 100 21 3 75 0 0.1 0.25 0 451 Veal fillet, roast 230 32 12 55 0 0.06 0.3 0 452 Veal, jellied, canned 130 25 3 69 0 0.05 0.3 0 453 Venison, roast 200 35 6 57 0 0 0 0 454 Walnuts 530 11 52 23 0 0.3 0.15 0 455 Watercress 14 3 0 91 500 0.1 0.1 60 456 Watermelons 20 0.5 0 95 0 0 0 5 457 Weetabix breakfast cereal 340 11.5 3.5 3.8 0 1 1.5 0 458 White currants 30 1.5 0 83 0 0.04 0.06 40 459 Whitebait, fried in flour 530 20 48 24 0 0 0 0 460 Whiting, fried in breadcrumbs 190 18 10 63 0 0.1 0.2 0 461 Whiting, steamed 90 21 1 77 0 0.1 20 0 462 Wine, white, sweet 100 0 0 100 0 0 0 0 463 Wine, red 70 0 0 100 0 0 0 0 464 Wine, white, dry 65 0 0 100 0 0 0 0 465 Yam, boiled 120 1.5 0 66 0 0.05 0 2 466 Yam, raw 130 2 0 73 0 0.05 0 2 467 Yoghurt, flavoured 80 5 1 79 0 0.05 0.25 0 468 Yoghurt, natural 50 5 1 86 0 0.05 0.3 0 469 Yorkshire pudding 200 7 10 56 40 0.1 0.2 0