| Almonds |
50g |
110 |
| Apples |
1 medium (156g) |
7 |
| Apricots (dried) |
50g |
35 |
| Baked Beans |
100g |
34 |
| Bread - Mixed Grain |
30g (slice) |
15 |
| Bread - White |
30g (slice) |
15 |
| Bread - Wholemeal |
30g (slice) |
16 |
| Broccoli (cooked) |
100g |
29 |
| Cheddar Cheese |
40g (2 slices) |
312 |
| Cheddar Cheese - Reduced Fat |
40g (2 slices) |
323 |
| Chicken - Roasted No Skin |
100g |
16 |
| Custard |
100g |
100 |
| Eggs (boiled) |
1 large (48g) |
21 |
| Green Beans (cooked) |
1/2 cup |
23 |
| Ice Cream |
100g |
133 |
| Lamb Chop (lean) |
100g |
8 |
| Milk - Reduced Fat |
250ml (std glass) |
375 |
| Milk - Regular |
250ml (std glass) |
285 |
| Milk - Skim |
250ml (std glass) |
308 |
| Oranges |
1 medium (122g) |
35 |
| Rump Steak (lean) |
100g |
5 |
| Salmon - Tinned, Red (with bones) |
60g |
228 |
| Sardines - Canned (with bones) |
50g |
190 |
| Soy Beans (boiled) |
100g |
76 |
| Spinach |
100g |
50 |
| Strawberries |
1 cup (145g) |
19 |
| Tahini |
20g (1 tbsp) |
65 |
| Tofu (calcium set) |
100g |
150 |
| Yogurt - Plain |
200g (std tub) |
390 |
| Yogurt - Strawberry |
200g (std tub) |
342 |