Food
Amount
Cal
K/J
Milk
Full Cream
1 cup
167
700
Trim
1 cup
115
480
Skim
1 cup
88
365
Soy(average)
1 cup
160
670
Yogurt
Natural
200g
160
670
Non-fat/skim
200g
120
500
Fruit Flavoured
200g
190
790
Cheese
3cm Cube
30g
120
500
Shredded
1/2 cup
240
1000
Ice Cream – Vanilla/Flavoured
1 reg scp
90
375
1 Ltre Tub
900
3760
Butter
1 tsp
36
150
Margarine
1 tsp
36
150
Oil (incl vegetable, grapeseed, linseed, olive, peanut, sesame etc)
1 tbsp
176
735
Eggs – jumbo
67g
100
420
Meat
Steaks – Blade (no oil, grilled)
100g
175
730
Eye Fillet
100g
196
820
Corned Beef
100g
210
880
Fillet
100g
196
820
Rump
100g
190
800
T Bone
100g
135
565
Mince (Steak)
100g
210
880
Leg of Lamb Roast
2 slices
170
710
Bacon (fried – minimal fat)
1 rasher
112
470
Chicken – Roasted breast
100g
110
460
Leg/Thigh
100g
210
880
Fish (white fish, low fat)
100g
100
420
Baked Beans
220g
205
860
Cereals – no milk
Corn Flakes
1 1/3cups
113
475
All Bran
1/3 cup
113
475
Uncle Tobys Muesli
1/4cup
110
460
Just Right
2/3 cup
116
480
Coco Pops
3/4 cup
115
480
Bread (average all brands)
White Plain
1 slice
66
275
Toasting slice
1 slice
77
320
Wholemeal
1 slice
62
260
Rye
1 slice
66
275
Rice – White, cooked
1/2 cup
92
390
Brown, cooked
1/2 cup
93
390
Biscuits
Barbeque Shapes
1
11
45
Chocolate Chip Cookie
1
35
145
Chocolate Tim Tam
1
98
410
Delta Creams
1
73
305
Ginger Nut
1
42
175
Iced Vo Vo
1
60
245
Salada
1
60
255
Scotch Finger
1
90
375
Monte Carlo
1
95
400
Vita Weat
1
15
65
Chocolate
Blocks Plain/Nuts/Fruit
5-6 rows
160
670
Family Block
Whole
1325
5540
Carob
100g
520
2170
Lindt: Lindor, balls
1
73
305
Mon Cheri
1
65
270
Cherry Ripe
55g
260
1090
Crunchie
80g
413
1730
Dove
48g
260
1085
Flake
30g
177
740
Kit Kat
2 wafers
104
435
M & M’s
1 pkt
238
995
Mars Bars
60g
265
1110
Picnic
55g
290
1210
Smarties
25g
116
485
Snickers
60g
283
1180
Whip
65g
303
1270
Chips
C.C’s
100g
490
2050
Cheezels
50g
260
1085
Twisties
50g
250
1045
Nuts
Almonds
25-30
170
710
Cashews
12-16
180
755
Hazelnuts
30g
185
775
Macadamia
7 med
200
840
Peanuts – Raw
30g
120
500
Pecans
5-8 halves
105
440
Walnuts
15-20
185
775
Fruit – Fresh
Apple – medium
1
65
270
Apricots – medium
1
15
60
Banana – medium
1
87
365
Grapefruit – medium
1/2
20
85
Grapes – medium
1
125
525
Kiwifruit – medium
1
40
165
Lemon
1
23
95
Mandarin
1
35
145
Mango
1
102
425
Oranges – medium
1
80
335
Peach
1
40
167
Pear
1
69
290
Pineapple
1
33
140
Plums
1
33
140
Rockmelon
1/2 med
135
560
Strawberries
6 med
10
45
Tomato
1 med
20
85
Watermelon
1cupballs
35
145
Dried Fruit/30g
Apple Rings
10 rings
75
315
Apricots
5-6
80
335
Banana Chips
1/4 cup
155
650
Dates – pitted
4-5
83
345
Prunes – moist/plump
2-3
70
290
Sultanas
2 tbsp
92
385
Vegetables
Alfalfa/Bean Sprouts
100g
30
115
Asparagus
3 med
10
40
Beans
1/2
13
50
Broccoli
2 florets
11
45
Cabbage
1/2
7
30
Capsicum
1 med
25
105
Carrots
1 small
23
95
Cauliflower
q/2 cup
20
85
Cucumber
150g
12
50
Garlic
1 clove
2
10
Ginger – grated
1 tsp
3
15
Lettuce
3 leaves
2
10
Lentils – cooked
100g
260
1085
Mushrooms
1/2 cup
15
60
Onions
medium
30
125
Peas
1/4 cup
20
85
Potatoes
medium
105
440
Pumpkin
100g
45
190
Zucchini
1/2 cup
11
45
Soft Drinks
Coca Cola
375ml can
154
645
Diet Coke/Pepsi
375ml can
1.5
6
Creaming Soda
375ml
170
710
Dr Pepper
375ml
157
655
Fanta
375ml
195
815
Ginger Ale
375ml
167
797
Lemon Soda Squash
375ml
176
735
Lemonade
375ml
160
670
Sarsparilla
375ml
180
750
Tonic Water
375
135
565
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