Yogurt, Fat Free, Plain.. 130
Milk, Whole.. 1 cup=240 ml.. 160
Milk, Chocolate, Low Fat.. 1 cup=240 ml.. 180
Ice Cream Sandwich, Vanilla.. 1 sandwich, 2.3 oz=64 g.. 200
Frozen Yogurt, Fat Free.. 1/2 cup=118 ml.. 90
Eggs, Chicken, raw - large.. 1 egg, 1.8 oz=50 g.. 70.
Cottage Cheese, Fat Free.. 1/2 cup=118 ml.. 80
Cheese, Cheddar, Medium.. 1 oz=28 g.. 110
Cheese, American [Kraft Singles].. 1 slice.. 70
Butter & Spreads.. 1 pat.. 35
Bagel... 140 calories
Bread white... 96 calories
Bread wholemeal... 88 calories
Pasta (normal boiled)... 330 calories
Porridge oats (with water)... 193 calories
Beef, New York Steak Strip.. 3 oz=85 g.. 208
Beef, Liver, fried.. 1 slice 4.0 oz.. 141
Beef, ground, 15% fat.. 3 oz=85 g.. 212
Chicken, breast fried.. 1/2 breast, 3 oz.. 160
Chicken, breast roasted.. 1/2 breast, 3 oz=86 g.. 141
Salmon fresh... 220 calories
Sausage pork fried... 250 calories
Trout fresh... 200 calories
Turkey... 200 calories
Serving size 3.5 oz
Apple... 44 calories
Banana ...107 calories
Broccoli ...27 calories
Cucumber ...3 calories
Grapes ...55 calories
Lettuce ...4 calories
Peas ...210 calories
Spinach ...8 calories
Strawberries ...10 calories
Serving Size 3.5 oz
Butter ...750 calories
Cod liver oil ...900 calories
Honey ...280 calories
Jam ...250 calories
Margarine ...750 calories
Oils -corn, sunflower, olive ...900 calories
Sugar white table sugar ...20 calories
Boiled ... 80
Mashed ...108
Baked ...85
Roast Potato ...150
Plain Boiled Rice ...151
Brown Boiled Rice ...140
Savoury Rice ...142
Egg Fried Rice ...210
Fried Rice ...184
Chicken Fried Rice ...220
Rice & peas... 147
Steamed Rice ...162
