100 Grams
|
Calories | Carbs | Sugar | Fat | Saturated | Fiber | Protein | Salt | Mostly | |
|---|---|---|---|---|---|---|---|---|---|---|
| A | Almonds | 575 | 22 | 4 | 49 | 4 | 12 | 21 | 0 | Fats |
| Apple | 52 | 14 | 10 | 0 | 0 | 2 | 0 | 0 | Carbs | |
| Apricot | 48 | 11 | 9 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Artichoke | 53 | 12 | 1 | 0 | 0 | 9 | 3 | 0 | Carbs | |
| Asparagus | 22 | 4 | 1 | 0 | 0 | 2 | 2 | 0 | Carbs | |
| Aubergine | 35 | 9 | 3 | 0 | 0 | 3 | 1 | 0 | Carbs | |
| Avocado, California | 167 | 9 | 0.3 | 15 | 2 | 7 | 2 | 0 | Carbs | |
| Avocado, Florida | 120 | 8 | 2.5 | 10 | 2 | 6 | 2 | 0 | Carbs | |
| B | Bacon, Fried | 533 | 1 | 0 | 40 | 13 | 0 | 38 | 2.5 | Fats |
| Bamboo Shoot, Boiled | 12 | 1.9 | - | 0.2 | 0.1 | 1 | 1.5 | 0 | Carbs | |
| Bamboo Shoot, Raw | 27 | 5 | 3 | 0.3 | 0.1 | 2.2 | 2.6 | 0 | Carbs | |
| Banana | 89 | 23 | 12 | 0 | 0 | 3 | 1 | 0 | Carbs | |
| Bean Sprouts, Raw | 23 | 2 | 0 | 1 | 0 | 2 | 4 | 0 | Carbs | |
| Beans, Azuki | 132 | 20.4 | 0.4 | 0.2 | 0 | 5.5 | 9.3 | 0 | Carbs | |
| Beans, Black | 130 | 24 | 0.3 | 0.4 | 0.1 | 8 | 8 | 0 | Carbs | |
| Beans, Lima (Butter) | 115 | 21 | 3 | 0.4 | 0.1 | 7 | 8 | 0 | Carbs | |
| Beans, Long Green | 31 | 7 | 1 | 0 | 0 | 3 | 2 | 0 | Carbs | |
| Beans, Pinto | 100 | 15 | 0.8 | 0 | 0 | 6 | 7 | 0 | Carbs | |
| Beer, Heineken | 44 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | Carbs | |
| Beetroot | 44 | 10 | 7 | 0 | 0 | 3 | 2 | 0 | Carbs | |
| Berries, Goji | 83 | 21 | 13 | 1 | 0 | 8 | 11 | 0 | Carbs | |
| Blackberries | 43 | 10 | 5 | 0 | 0 | 5 | 1 | 0 | Carbs | |
| Blueberries | 57 | 14 | 10 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Bread, Brown | 293 | 54 | 4.1 | 3.3 | 0.7 | 2.3 | 11 | 0.6 | Carbs | |
| Bread, White | 265 | 49 | 5 | 3.2 | 0.7 | 2.7 | 9 | 0.5 | Carbs | |
| Breadfruit | 103 | 27 | 11 | 0.2 | 0 | 5 | 1 | 0 | Carbs | |
| Broccoli, Cooked | 35 | 7 | 1 | 0 | 0 | 3 | 2 | 0 | Carbs | |
| Broccoli, Raw | 34 | 7 | 2 | 0 | 0 | 3 | 3 | 0 | Carbs | |
| Brussels Sprouts | 36 | 7 | 2 | 0 | 0 | 3 | 3 | 0 | Carbs | |
| Butternut Squash | 40 | 10 | 2 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| C | Cabbage, Cooked | 23 | 6 | 3 | 0 | 0 | 2 | 1 | 0 | Carbs |
| Cabbage, Raw | 25 | 6 | 3 | 0 | 0 | 3 | 1 | 0 | Carbs | |
| Carambola, (Star Fruit) | 31 | 7 | 4 | 0 | 0 | 3 | 1 | 0 | Carbs | |
| Carrots | 35 | 8 | 3 | 0 | 0 | 3 | 1 | 0 | Carbs | |
| Carrots | 41 | 10 | 5 | 0 | 0 | 3 | 1 | 0 | Carbs | |
| Cashews, Raw | 553 | 33 | 6 | 44 | 8 | 3 | 18 | 0 | Fats | |
| Cashews, Roasted | 574 | 33 | 5 | 46 | 9 | 3 | 15 | 0.5 | Fats | |
| Cauliflower | 23 | 4 | 2 | 0 | 0 | 2 | 2 | 0 | Carbs | |
| Celery, Raw | 16 | 3 | 2 | 0 | 0 | 2 | 1 | 0.1 | Carbs | |
| Chayote | 19 | 5 | 2 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Cheese, Cheddar | 403 | 1 | 1 | 33 | 21 | 0 | 25 | 0.6 | Fats | |
| Cheese, Cottage | 98 | 3 | 3 | 4 | 2 | 0 | 11 | 0.4 | Protein | |
| Cheese, Cottage, 0% | 72 | 7 | 2 | 0 | 0 | 0 | 10 | 0.3 | Protein | |
| Cheese, Cottage, 1% | 72 | 3 | 3 | 1 | 1 | 0 | 12 | 0.4 | Protein | |
| Cheese, Cottage, 2% | 86 | 4 | 4 | 2 | 1 | 0 | 12 | 0.3 | Protein | |
| Cheese, Gouda | 356 | 2 | 2 | 27 | 18 | 0 | 25 | 0.8 | Fats | |
| Cheese, Mozzarella | 300 | 2 | 1 | 22 | 13 | 0 | 22 | 0.6 | Fats | |
| Cherries | 63 | 16 | 13 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Chicken, Breast | 187 | 1 | 0 | 5 | 1 | 0 | 33 | 0 | Protein | |
| Chickpeas | 164 | 27 | 5 | 3 | 0 | 8 | 9 | 0 | Carbs | |
| Chilli Pepper, Green | 40 | 9 | 5 | 0.2 | 0 | 1.5 | 2 | 0 | Carbs | |
| Chilli Pepper, Red | 40 | 9 | 5 | 0.4 | 0 | 1.5 | 2 | 0 | Carbs | |
| Coconut | 354 | 15 | 6 | 33 | 30 | 9 | 3 | 0 | Carbs | |
| Coconut Oil | 862 | 0 | 0 | 100 | 87 | 0 | 0 | 0 | Fats | |
| Corn Oil | 900 | 0 | 0 | 100 | 13 | 0 | 0 | 0 | Fats | |
| Courgette, Cooked | 16 | 4 | 2 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Courgette, Raw | 16 | 3 | 2 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Couscous | 112 | 23 | 0 | 0 | 0 | 1 | 4 | 0 | Carbs | |
| Cranberries | 46 | 12 | 4 | 0 | 0 | 5 | 0 | 0 | Carbs | |
| Cucumber | 15 | 4 | 2 | 0 | 0 | 0 | 1 | 0 | Carbs | |
| D | Dates | 282 | 75 | 63 | 0.5 | 0 | 8 | 2.5 | 0 | Carbs |
| Duck Breast | 337 | 0 | 0 | 28 | 10 | 0 | 19 | 0 | Fats | |
| Durian | 147 | 27 | - | 5 | - | 4 | 1 | 0 | Carbs | |
| Egg White, Raw | 52 | 0.7 | 0.7 | 0.2 | 0 | 0 | 11 | 0.1 | Protein | |
| Egg Yolk, Raw | 322 | 3.6 | 0.6 | 27 | 10 | 0 | 16 | 0 | Fats | |
| Egg, Boiled | 155 | 1 | 1 | 11 | 3.3 | 0 | 13 | 0.1 | Fats | |
| Egg, Fried | 196 | 0.8 | 0.4 | 15 | 4.3 | 0 | 14 | 0.2 | Fats | |
| Egg, Poached | 143 | 0.7 | 0.4 | 9 | 3 | 0 | 13 | 0.3 | Fats | |
| Egg, Raw | 143 | 0.7 | 0.4 | 10 | 3 | 0 | 13 | 0.1 | Fats | |
| Egg, Scrambled | 167 | 2 | 2 | 12 | 4 | 0 | 11 | 0.3 | Fats | |
| Fava Beans | 110 | 20 | 1.8 | 0.4 | 0 | 5 | 8 | 0 | Carbs | |
| F | Fennel, Raw | 31 | 7 | - | 0 | 0 | 3 | 1 | 0 | Carbs |
| Fig | 74 | 19 | 16 | 0 | 0 | 3 | 1 | 0 | Carbs | |
| G | Garlic | 149 | 33 | 1 | 0 | 0 | 2 | 6 | 0 | Carbs |
| Ginger | 80 | 18 | 2 | 1 | 0 | 2 | 2 | 0 | Carbs | |
| Gooseberry | 44 | 10 | ? | 0.6 | 0 | 4.3 | 1 | 0 | Carbs | |
| Grapefruit | 42 | 11 | 7 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Grapes | 69 | 18 | 15 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Guava | 68 | 14 | 9 | 1 | 0 | 5 | 3 | 0 | Carbs | |
| H | Hazel Nuts | 628 | 17 | 4 | 61 | 4 | 10 | 15 | 0 | Fats |
| J | Jackfruit | 94 | 24 | 19 | 0 | 0 | 2 | 1 | 0 | Carbs |
| Jalapenos | 28 | 7 | 4 | 0.4 | 0.1 | 2.8 | 1 | 0 | Carbs | |
| K | Kale Greens, Cooked | 28 | 6 | 1 | 0 | 0 | 2 | 2 | 0 | Carbs |
| Kale Greens, Raw | 50 | 10 | 0 | 1 | 0 | 2 | 3 | 0 | Carbs | |
| Kiwis | 61 | 15 | 9 | 1 | 0 | 3 | 1 | 0 | Carbs | |
| Kumquat | 71 | 16 | 9 | 1 | 0 | 6 | 2 | 0 | Carbs | |
| L | Leeks | 61 | 14 | 4 | 0 | 0 | 2 | 1 | 0 | Carbs |
| Lemon | 29 | 9 | 3 | 0 | 0 | 3 | 1 | 0 | Carbs | |
| Lentils | 116 | 20 | 2 | 0 | 0 | 8 | 9 | 0 | Carbs | |
| Lettuce | 14 | 3 | 2 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Lichis, Lychee | 66 | 17 | 15 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Limes | 30 | 11 | 2 | 0 | 0 | 3 | 1 | 0 | Carbs | |
| M | Mangos | 65 | 17 | 15 | 0 | 0 | 2 | 1 | 0 | Carbs |
| Marmite (NZ) | 163 | 17 | 12 | 1 | 0 | 12 | 16 | 3 | Carbs | |
| Marmite (UK) | 250 | 20 | 1 | 0 | 0 | 3 | 39 | 10 | Protein | |
| Melon, Honeydew | 36 | 9 | 8 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Mushrooms, White | 26 | 4 | 0 | 0 | 0 | 2 | 4 | 0 | Carbs | |
| O | Oats, Dry | 379 | 69 | 1 | 7 | 1 | 10 | 13 | 0 | Carbs |
| Okra (Gumbo, Ochro) | 33 | 7 | 3.2 | 0.2 | 0 | 3.2 | 2 | 0 | Carbs | |
| Olive Oil | 884 | 0 | 0 | 100 | 14 | 0 | 0 | 0 | Fats | |
| Olives, Green | 115 | 6 | 0 | 11 | 1 | 3 | 1 | 0.7 | Carbs | |
| Onions | 40 | 9 | 4 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Oranges | 47 | 12 | 9 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Oyster, Eastern, Cooked | 102 | 5 | 1.2 | 3.4 | 0.9 | 0 | 11 | 0.1 | Protein | |
| Oyster, Eastern, Raw | 51 | 2.7 | 0.6 | 1.7 | 0.5 | 0 | 6 | 0 | Protein | |
| Palm Oil | 884 | 0 | 0 | 100 | 49 | 0 | 0 | 0 | Fats | |
| P | Papaya | 39 | 10 | 6 | 0 | 0 | 2 | 1 | 0 | Carbs |
| Parsnip | 71 | 17 | 5 | 0 | 0 | 4 | 1 | 0 | Carbs | |
| Passion-fruit | 97 | 23 | 11 | 1 | 0 | 10 | 2 | 0 | Carbs | |
| Pasta, White | 182 | 36 | 1 | 1 | 0 | - | 7 | 0 | Carbs | |
| Pea, Black-eyed | 97 | 20 | 3.2 | 0.4 | 0.1 | 5 | 3.2 | 0 | Carbs | |
| Peaches | 39 | 10 | 8 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Peanuts, Dry-Roasted | 585 | 22 | 4 | 50 | 7 | 8 | 24 | 0 | Fats | |
| Peanuts, Oil-Roasted | 599 | 15 | 4 | 53 | 9 | 9 | 28 | 0 | Fats | |
| Peanuts, Plain | 567 | 16 | 4 | 49 | 7 | 8 | 26 | 0 | Fats | |
| Pear | 58 | 15 | 10 | 0 | 0 | 3 | 0 | 0 | Carbs | |
| Peas, Green | 84 | 16 | 6 | 0 | 0 | 5 | 5 | 0 | Carbs | |
| Pecan Nuts | 691 | 14 | 4 | 72 | 6 | 10 | 9 | 0 | Fats | |
| Pecan Nuts | 691 | 14 | 4 | 72 | 6 | 10 | 9 | 0 | Fats | |
| Pepper, Bell, Sweet, Fried | 133 | 7 | 4 | 13 | 2 | 2 | 1 | 0 | Fats | |
| Pepper, Bell, Sweet, Raw | 31 | 6 | 4 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Pine Nuts | 673 | 13 | 4 | 68 | 5 | 4 | 14 | 0 | Fats | |
| Pineapple | 50 | 13 | 10 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Plantain | 116 | 31 | 14 | 0.2 | 0 | 2.3 | 0.8 | 0 | Carbs | |
| Plums | 46 | 11 | 10 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Pomegranate | 83 | 19 | 14 | 1 | 0 | 4 | 2 | 0 | Carbs | |
| Potato, Sweet | 90 | 21 | 6 | 0 | 0 | 3 | 2 | 0 | Carbs | |
| Potato, White, Baked | 94 | 21 | 1 | 0 | 0 | 2 | 2 | 0 | Carbs | |
| Pringles, Original | 516 | 51 | 1.5 | 33 | 3.5 | 2.5 | 4 | 1.4 | Carbs | |
| Prunes | 240 | 64 | 38 | 0.4 | 0.1 | 7 | 2.2 | 0 | Carbs | |
| Pumpkin, Boiled | 20 | 5 | 1 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| R | Radish | 16 | 3 | 2 | 0 | 0 | 2 | 1 | 0 | Carbs |
| Raisins | 299 | 79 | 59 | 0 | 0 | 4 | 3 | 0 | Carbs | |
| Rapeseed Oil | 884 | 0 | 0 | 100 | 7 | 0 | 0 | 0 | Fats | |
| Raspberries | 52 | 12 | 4 | 1 | 0 | 6 | 1 | 0 | Carbs | |
| Red Wine | 85 | 3 | 1 | 0 | 0 | 0 | 0 | 0 | Carbs | |
| Rhubarb, Raw | 21 | 5 | 1 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Rice, Brown | 111 | 23 | 0 | 1 | 0 | 2 | 3 | 0 | Carbs | |
| Rice, White | 130 | 28 | 0 | 0 | 0 | 0 | 3 | 0 | Carbs | |
| Rice, Wild | 101 | 21 | 1 | 0 | 0 | 2 | 4 | 0 | Carbs | |
| Rocket Leaves | 25 | 4 | 2 | 1 | 0 | 2 | 3 | 0 | Carbs | |
| Shallot | 72 | 17 | 3.2 | 0.1 | 0 | 3.2 | 2.5 | 0 | Carbs | |
| S | Soy Beans | 173 | 10 | 3 | 9 | 1 | 6 | 17 | 0 | Carbs |
| Soybean Oil | 884 | 0 | 0 | 100 | 16 | 0 | 0 | 0 | Fats | |
| Spinach | 23 | 4 | 0 | 0 | 0 | 2 | 3 | 0 | Carbs | |
| Strawberries | 32 | 8 | 5 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| Sugar, White | 387 | 100 | 100 | 0 | 0 | 0 | 0 | 0 | Carbs | |
| Suger-apple (Sweetsop) | 94 | 24 | ? | 0.3 | 0 | 4.4 | 2.1 | 0 | Carbs | |
| Sunflower Oil | 884 | 0 | 0 | 100 | 13 | 0 | 0 | 0 | Fats | |
| Sunflower Seeds, Dry | 584 | 20 | 3 | 51 | 4 | 9 | 21 | 0 | Fats | |
| T | Tangerines | 53 | 13 | 11 | 0 | 0 | 2 | 1 | 0 | Carbs |
| Tomato Ketchup, Heinz | 102 | 23 | 23 | 0 | 0 | 0 | 1 | 2 | Carbs | |
| Tomatoes, Raw | 18 | 4 | 3 | 0 | 0 | 1 | 1 | 0 | Carbs | |
| Tuna, Tinned Oil | 198 | 0 | 0 | 8 | 2 | 0 | 29 | 0.4 | Protein | |
| Tuna, Tinned Water | 116 | 0 | 0 | 1 | 0 | 0 | 26 | 0.3 | Protein | |
| Turnip, Boiled | 22 | 5 | 3 | 0 | 0 | 2 | 1 | 0 | Carbs | |
| W | Watercress | 11 | 1 | 0 | 0 | 0 | 0 | 2 | 0 | Carbs |
| Watermelon | 30 | 8 | 6 | 0 | 0 | 0 | 1 | 0 | Carbs | |
| Y | Yam | 116 | 27 | 0 | 0 | 0 | 4 | 1 | 0 | Carbs |
Calories By Giles Hodges
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