Nutritional Information

This is a work in progress, compiling a list of foods along with fat and carbohydrate values.

 

Values were obtained mostly from http://nutritiondata.self.com/

 

I've highlighted problem values in red (usually too much sugar), and high fat calorie values in green.

 

Food Calories Fat/100g (g) Calories % Calories Carbs Of Which are  Percentage Protein
  (per 100g) (per 100g) From Fat From Fat (per 100g) Sugars Of Sugar (per 100g)
VEGETABLES                
Aubergine (Raw) 24 0 0 0 6 2 33 1
Asparagus (Raw) 20 0 0 0 4 2 50 2
Avocado 160 15 123 77 9 1 11 2
Beans (Green - Raw) 31 0 1 3 7 1 14 2
Beetroot (raw) 43 0 0 0 10 7 70 2
Beetroot (boiled) 44 0 0 0 10 8 80 2
Broccoli (Raw) 34 0 0 0 7 2 29 3
Butternut Squash (Baked) 40 0 1 3 10 2 20 1
Carrot (Raw) 41 0 2 5 10 5 50 1
Cauliflower (Raw) 25 0 1 4 5 2 40 2
Courgette (Raw) 16 0 2 13 3 2 67 1
 Cabbage (Raw) 24 0 2 8 5 0 0 1
Cucumber (Raw) 15 0 1 7 4 2 50 1
Leek (Raw) 61   3 5 14 4 29 1
Kale (Raw) 50 1 6 12 10 0 0 3
Onion (Raw) 40 0 1 3 9 4 44 1
Pepper (Red - Raw) 31 0 3 10 6 4 67 1
Tomatoes (Raw) 18 0 2 11 4 3 75 1
                 
FRUITS                
Apple 52 0 1 2 14 10 71 0
Apricot 48 0 3 6 11 9 82 1
Cherry 63 0 2 3 16 13 81 1
Grapes 69 0 1 1 18 15 83 1
Kiwi 61 1 4 7 15 9 60 1
Mango 65 0 2 3 17 15 88 1
Orange 47 0 1 2 12 9 75 0
Pear 58 0 1 2 15 10 67 0
Raspberry 52 1 5 10 12 4 33 1
Strawberry 32 0 3 9 8 5 63 1
Peach 39 0 2 5 10 8 80 1
                 
NUTS                
Almonds 575 49 414 72 22 4 18 21
Cashews (Raw) 553 44 367 66 33 6 18 18
Macadamia 718 76 634 88 14 5 36 8
Walnuts 654 65 546 83 14 3 21 15
Pine Nuts 673 68 572 85 13 4 31 14
                 
SEEDS                
Chia 490 31 257 52 44 0 0 16
Flaxseeds 534 42 353 66 29 2 7 18
Pumpkin Seeds (Dried) 541 46 384 71 18 1 6 25
Sesame Seeds (dried) 573 50 416 73 23 0 0 18
                 
                 
LEGUMES                
Chickpeas (Raw) 364 6 51 14 61 11 18 19
Green Peas (Raw) 81 0 3 4 14 6 43 5
                 
MEATS                
Chcicken Breast (Raw) 110 1 11 10 0 0 0 23
Pork Sausage (Raw) 304 27 239 79 0 0 0 15
Salmon (Farmed - Raw) 208 13 121 58 0 0 0 20
Tuna (Skipjack - Raw) 103 1 9 9 0 0 0 22
Tuna (Canned) 128 3 27 21 0 0 0 24
                 
FATS                
Butter (Salted) 717 81 713 99 0 0 0 1
Olive Oil 884 100 884 100 0 0 0 0
Coconut Oil 862 86 862 100 0 0 0 0
                 
                 
DAIRY/EQUIVALENT                
Whole Milk 60 3 29 48 5 5 100 3
Cream Single 195 19 170 87 4 3 75 3
Cream Double 345 37 325 94 3 0 0 2
Coconut Milk 197 21 179 91 3 0 0 2
Soya Milk 326 10 88 27 11 11 100 1
Almond Milk 24 1.1   0 3 3 100 0.5
Rice Milk                
Yorghurt (Greek)                
Yohurt (Natural) 61 3 29 48 5 5 100 3
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