Nutritients Table

Food Name	Calories	Fat	Carbs	Sugars	Protien
Fish Pie Mix (Sainsburys)	139	7.9	0.1	0.1	17.7
Apple Flesh only	69	0.3	16.1	14.9	1.6
Apricots, raw flesh & skin	31	0.1	7.2	7.2	0.9
Bananas flesh only	81	0.1	20.3	18.1	1.2
Bananas weighed skin on	51	0.1	12.8	11.4	0.8
Cherries,whole raw weighed with stones	58	0.4	13.4	13.4	1.1
Citrus fruit easy peelers flesh only	42	0.2	9.6	9.6	0.7
Grapes Green	62	0.2	15.2	15.2	0.7
Grapes Red 1	67	0.1	17	17	0.6
Melon Honeydew flesh only	29	0.1	6.8	6.8	0.5
Melon Water flesh only	31	0.3	7.1	7.1	0.5
Orange flesh only	36	0.2	8.2	8.2	0.8
Orange peel	9	0	2.4	2.4	0
Orange weighed with peel	27	0.2	5.8	5.8	0.8
Pear raw flesh &skin	43	0.1	10.9	10.9	0.3
Pineapple flesh only raw	45	0.1	11.4	11.4	0.5
Plums victoria flesh & skin raw	39	0.1	5.9	5.9	0.6
Prunes flesh & skin	160	0.5	38.4	38.4	2.8
Raisins dried	256	1	62.6	62.6	3
Beetroot Boiled Or Steamed	53	0.3	11.6	10.9	1.6
Beetroot Raw	36	0.1	7.6	7	1.7
Beetroot pickled	28	0.2	5.6	5.6	1.2
Peppers capsicum green raw	15	0.3	2.6	2.4	0.8
Peppers capsicum chilli red raw	26	0.3	4.2	4.2	1.8
Peppers capsicum chilli grenn raw	20	0.6	0.7	0.7	2.9
Carrotts young Raw	30	0.5	6	5.6	0.7
Carrotts old Raw	34	0.4	7.7	7.2	0.5
Cucumber raw flesh & Skin	14	0.6	12	1.2	1
Garlic raw	98	0.6	16.3	1.6	7.9
Lettuce average raw	14	0.1	3	2	0.9
Mushrooms white raw	7	0.2	0.3	0.3	1
Mushrooms white Fried	112	4.5	12	1	3.7
Onions raw	35	0.1	8	6.2	1
Parsnips Raw	64	1.1	12.5	5.7	1.8
Parsnips Boiled	66	0.7	14.7	4.3	1.2
Radish white raw	15	0.1	2.9	2.9	0.8
Radish red raw	12	0.4	1.4	1.4	0.7
Spring Onions, bulbs only raw	35	0	8.5	8.5	0.9
Spring Onions, bulbs & Tops raw	23	0.5	3	2.8	2
Tomatoes cherry raw	22	0.5	3.6	3.6	1.1
Tomatos standard raw	14	0.1	3	3	0.5
Barley Pearl Boiled	120	0.6	27.6	0.01	2.7
Barley Pearl Raw	360	1.7	83.6	0.01	7.9
Bran Flakes	333	2.2	73.3	21	9.6
Corn flakes Kellogs	378	0.9	84	2.4	7
Couscous Cooked	178	1	37.5	1	7.3
Couscous Raw	364	2.1	79.2	2.3	12
Flour Plain Wheat	352	1.4	80.9	0.6	9.1
Flour Self Raising White Wheat	348	1.5	79.6	0.6	8.9
Bread White Average	236	2.1	48.7	3	8.7
Bread Wholemeal Average	217	2.5	42	2.8	9.4
Bread Brown Average	207	2	42.1	3.4	7.9
Muesli Swiss Style	366	6.3	72.6	21.3	9.2
Noodles Egg Raw	338	2	72.6	1.7	12
Noodles Egg Boiled	143	0.9	30.7	0.01	5
Pasta White Boiled	169	0.8	37.2	1.1	5.5
Pasta White Raw	343	1.6	75.6	2.1	11.3
Porridge Oats	381	8.1	70.7	0.3	10.9
Porridge Made With Water	47	1.0	8.8	0.0	1.4
Porridge Made With Whole Milk	112	4.7	13.3	4.8	4.9
Porridge Made With Milk & Water	72	1.9	112	2.5	3.1
Porridge Made With Semi-skimmed Milk	84	2.3	12.1	4.1	4.6
Potatoes Maris Piper, King Edward etc. Raw, with skin	82	0.1	19.6	0.9	1.9
Potatoes Charlotte, Jersey Royal etc. Raw, with skin	68	0.1	16.1	1.3	1.7
Rice white long grain raw	355	1	85.1	0.2	6.7
Rice white boiled	131	0.4	31.1	0.01	2.8
Rice Brown WholegrainRaw	333	1.5	77	0.7	7.7
Rice Basmati Raw	355	3.1	77.6	0.8	8.9
Rice Basmati Boiled	131	1.1	28.7	0.3	3.3
Sweet Potatoes Raw Flesh Ony	87	0.3	21.3	5.7	1.2
Sweet Potatoes Boiled Flesh Ony	58	0.2	13	9.4	1.7
Wheat Biscuits (e.g. Weetabix)	332	1.9	77.7	3.9	10.5
Butter, peanut smooth	606	53.1	7.7	4.4	24.9
Butter salted & unsalted	744	82.2	0.6	0.6	0.6
Cheese, brie without rind	343	29.1	0.1	0.1	20.3
Cheese, Cheddar	416	34.9	0.1	0.1	25.4
Cheese Cheddar half fat	273	15.8	0.01	0.01	32.7
Cheese Cottage	103	6	3.1	3.1	9.4
Cheese Cottage reduced fat	68	1.5	3.3	3.3	10.6
Cheese, red leicester	403	33.6	0.1	0.1	25
Cheese, stilton blue	410	35	0.1	0.1	23.7
Cheese, stilton white	362	31.3	0.1	0.1	19.9
Cheese, wensleydale	381	31.8	0.1	0.1	23.7
Cream, fresh double	496	14.9	1.7	1.7	1.6
Cream, fresh single	193	19.1	2.2	2.2	3.3
Cream, fresh whipping	381	40.3	2.7	2,7	2
Milk Semi-skimmed UHT	46	1.6	4.9	4.9	3.3
Milk Skimmed UHT	33	0.1	4.9	4.9	3.4
Milk Whole pasturised	63	3.6	4.6	4.6	3.4
Yoghurt Grreek Style	133	10.2	4.8	4.5	5.7
Yoghurt Low Fat Serving	57	1	7.8	7.5	4.8
Yoghurt whole Milk Serving	79	3	7.8	7.8	5.7
Olive Oil	899	99.9	0	0	0
Sunflower Oil	899	99.9	0	0	0
Margarine	688	76.4	0	0	0
Salad Cream	326	26.7	21.2	16.7	1.5
Salad Cream reduced fat	157	10.6	15.5	9.2	1
Tomato Puree	67	0.2	12.9	12.9	4.4
Bean, Soya Dried Boiled	141	7.3	5.1	2.1	14
Beans Butter Dried Boiled Tinned	105	1.1	16.8	1.4	8.1
Beans, broad boiled/steamed	91	1	12.3	1.1	9
Beans, haricot boiled	95	0.5	17.2	0.8	6.6
Beans, red kidney boiled	100	1	15.1	0.8	8.6
Beans, runner raw	22	0	3.2	2.8	1.6
Beef Mince Raw	225	16.2	0	0	19.7
Beef Mince extra lean	130	4.2	0	0	21.9
Chicnen breast fillets raw no skin	106	1.1	0	0	24
Chicken thigh fillets raw no skin	109	2.8	0	0	20.9
Chicken breast fillets raw skin on weighed with bone	195	7.7	0	0	29.6
Chicken thigh fillets raw skin on weighed with bone	197	14.7	0	0	15.9
Egg Large raw	131	9	0	0	12.6
Egg Boiled	143	9.6	0	0	14.1
Egg Fried in sunflower oil	200	15.7	0	0	14.7
Egg Poached	149	10.6	0	0	13.3
Egg scrambled without mil	152	10.4	0	0	14.6
Lentils, green/brown whole boiled	92	0.7	14.5	0.2	7.8
Lentils, red split boiled	102	0.7	16.9	0.4	8.1
Nuts Almond kernel onlyl	554	49.9	5.3	4.5	21.2
Nuts BrazilKernel only	683	68.2	3.1	2.4	14.3
Nuts Cashew kernel only	573	48.2	18.1	4.6	17.7
Nuts Hazel kernel only	650	63.5	6	4	14.1
Nuts Pecan kernel only 30g	689	70.1	5.8	4.3	9.2
Peas, raw	83	1.5	11.3	2.3	6.9
Bisto Gravy Granules	397	16.3	59.8	12.2	1.7
Frozen Mixed Veg	51	0.6	6.6	3.9	2.7
Oxo Cube	8	0.5	1.1	0.01	0.5
John West Pink Salmon	131	5.4	0	0	20.4
McCain Naked Oven Chips	130	2.9	23	0.5	2.1
Birds Eye Breaded Cod Fillets	211	8.1	22	0.7	12
Sainsbury's Mature Grated Cheese	279	15.8	1.5	0.1	32.7
1 Cal Olive Oil (per spray)	1	0.1	0	0	0
Raspberries	52	0.7	12	4.4	1.2
Lean Diced Lamb	226	12	0	0	30
Cinnamon	247	1.2	80.6	2.2	4
Beans Baked	81	,4	15.5	4.3	4.8
Chicken drumstick Raw With Skin	133	7.2	0	0	17
Diced Lean Pork	122	3.3	0	0	23.1
Sainsbury Dark Choc Corn Thins	466	17.7	67.7	23	7
Turkey (White Meat)	106	0.8	0	0	24.4
Turkey (Dark Meat)	105	2.5	0	9	20.4
Beans Green raw	31	0.1	7	0	1.8
Cabbage White	25	0.1	6	3.2	1.3
Butter (Lurpak Light)	516	57	0.4	0.4	0.3
Lamb Chops (Birchwood)	277	23	0	0	17.6
Potatoes Baby	68	0	14	0	1
Pomegranite Seeds	57	.2	11.8	11.8	1.3
Leeks	23	0.2	4.1	2.6	4
Food	Calories	Fat	Carbs	Sugars	Protiens