Units and Calorie Content in Alcohol:
Units
Calories
Champagne: 1 medium glass (175ml)
(Moet, Veuve Clicquot, Bollinger):
2.1
133
Ale/stout: (1pint)
(Guinness):
2.33
210
Cider: (1pint)
(Strongbow, Blackthorn):
2.56
244
Lager: (1pint)
(Budweiser, carling, Carlsberg, Heineken, Stella
Artois)
2.33
193
Ready to drink bottle: (75cl)
(Bacardi Breezer, Smirnoff ice etc)
3
540
Baileys:
Malibu:
Southern Comfort:
Light Spirits: (25ml)
Archers Schnapps:
Bacardi, Gordon’s Gin, Smirnoff Red:
Dark Spirits: (25ml)
0.85
1.05
1.85
175
100
104
0.58
0.94
65
52
Whiskey: (Bell’s, Jack Daniels)
Brandy: (Martell, Courvoisier)
Red Wine 13%: 1 large glass (250ml)
1
1
3.25
56
56
170
White Wine 13%: 1 large glass (250ml)
3.25
185
Rose Wine: 1 large glass (250ml)
(Blossom Hill)
2.5
178
Fortified Wine: (50ml)
(Martini Bianco)
0.75
73
Liqueurs: (50ml)
For more information please visit www.drinkaware.co.uk
Protein Content in Meat
Per 100g unless stated:
Protein (g) Fat (g) Calories
Beef Sausage
18
28
332
Pork Sausage (fresh cooked)
19
9
339
Bacon, back, dry-cured,
grilled
28.4
15.9
257
Roast Lamb, leg
28.6
13.6
237
Chicken Breast, Fillets,
Skinless
21.8
3.2
116
Pork, fresh, loin, top loin
(chops), boneless, separable
lean only, cooked, pan-fried:
30
11
225
Ham, sliced, regular
(approximately 11% fat)
17
9
163
Beef, Sirloin steak, cooked
27
13
230
Mince: Lean Beef
19.1
11.8
183
Mince: Lean Lamb
17.6
15.9
215
Mince: Extra Lean Pork
19.3
7.1
141
Turkey breast (meat and
skin, roasted)
29
7
189
For more information please visit www.nutritiondata.com
Protein Content in Fish
Per 100g unless stated:
Protein (g) Fat (g) Calories
Atlantic Cod, cooked, dry heat;
23
1
105
Atlantic Cod: 1 Fillet (180g):
cooked, dry heat;
41
2
189
Canned Tuna (white), in water,
drained solids
24
3
128
Canned tuna (white): 1 can
(172g): in water, drained solids
41
5
220
Haddock, cooked, dry heat
24
1
112
Haddock: 1 Fillet (150g): cooked,
dry heat:
36
1
168
Atlantic Salmon, farmed, cooked,
dry heat
22
12
206
Atlantic Salmon: 1/2 Fillet (178g):
farmed, cooked, dry heat
39
22
367
Canned Salmon, pink, drained
solids with bone
23
5
136
Atlantic Mackerel, cooked, dry
heat
24
18
262
Atlantic Mackerel: 1 Fillet (88g):
cooked, dry heat
21
16
231
Canned Atlantic Sardines: 1 can
(92g), in oil, drained solids with
bone
23
11
191
Atlantic Sardines: in oil, drained
solids with bone
25
11
208
For more information please visit www.nutritiondata.com
Protein Content in Dairy Products
Per 100g unless stated:
Protein (g) Fat (g) Calories
Cheddar cheese
25
33
403
Cream cheese
6
34
342
Cottage cheese (low fat 1%milkfat)
12
1
72
Mozzerella, whole milk
22
22
300
Parmesan (grated)
38
29
431
Butter(salted)
1
81
717
1 medium sized chicken egg
6
4
63
Whole milk (100ml)
3.4
4
68
Semi skimmed milk (100ml)
3.6
1.8
47
Skimmed milk (100ml)
3.6
0.3
35
4
3
109
Low fat yoghurt with fruit 100g
4.2
1.1
78
Whole condensed Milk (100ml)
8.5
10.1
333
Rice pudding canned, regular
3.3
1.3
85
Whole milk yoghurt with fruit 100g
For more information please visit www.milk.co.uk
Alternative Protein Sources
Per 100g unless stated:
Protein (g)
Fat (g) Calories
Quorn
14.3
2.3
103
Tofu
15.8
8.7
145
Canned Red Kidney Beans,
boiled, without salt
Soybeans
9
0
127
36.5
19.9
416
Pulses/Legumes
21.4
1.6
338
Almond
16
50
571
Brazil
12
32.1
678
Cashew
17.2
48.8
571
Hazel
7.6
63.8
675
7
82.5
750
Peanut
24.3
52.5
673.5
Pistachio
19.3
48.8
571
Pumpkin
19
19
446
Sesame
18
50
573
Sunflower
19
50
582
Nuts:
Macadamia
Seeds:
Sugar and Calorie Content in Soft
Drinks
Per 100ml unless stated:
Carbohydrate (g)
Calories
Cola, Caffeinated,
10.3
38
Cola, without caffeine
10.3
45
Cola, reduced sugar, contains
caffeine and sweeteners
Tonic water (soda, soft drink)
6.9
21
10.3
34
Coffee, Caffeinated
0
1
Coffee, Decaffeinated
0
0
Instant Coffee (powder),
decaffeinated
Instant Coffee (regular)
0
`2
0
2
Orange juice drink
13
54
Tea, without milk (Black tea)
0
1
Herbal Tea
0
1
Bottled Water
0
0
Apple juice, frozen concentrate,
unsweetened, undiluted, without
added ascorbic acid
41
166
Pink Grapefruit Juice
9
39
White Grapefruit juice
9
39
Orange juice from concentrate
10
44
Orange juice, frozen
concentrate, unsweetened,
undiluted
Orange juice, raw
38
159
10
45
Pineapple juice, frozen
13
52
concentrate, unsweetened,
diluted with 3 volume water
Pineapple juice, frozen
44
179
concentrate, unsweetened,
undiluted
For more information please visit www.nutritiondata.com
Vitamin and Mineral sources from
Fruit
Per 100g unless stated:
Calories
Carbohydrate (g)
Vit and Min
Content
Apples, with skin
52
14
Vit C
Apples, with skin
(1medium – 3”dia,
182g)
Apricots, dried,
sulfured, uncooked
Apricots
95
25
Vit C
241
63
Vit A
48
11
Vit A
Avocados (all
commercial varieties)
Bananas
160
9
Vit C, E, K B6
89
23
Blackberries
43
10
Cherries, sweet
63
16
Vit C, B6,
Potassium,
Manganese,
Magnesium
Vit C,K,
Manganese
Vit C
Mangos
65
17
Vit A, C
Blueberries
57
14
Cranberries
46
12
Clementines
47
12
Vit C,K,
Manganese
Vit C,
Manganese
Vit C
Clementines (1fruit)
Figs, dried, uncooked
35
249
9
64
Grapes, red or green
(European type, such
as Thompson
seedless), raw
69
18
Vit C
Vit K, Calcium,
Iron,
Magnesium,
Potassium,
Copper,
Manganese
Vit C,K
Vitamin and Mineral sources from
Fruit cont…
Per 100g unless stated:
Calories
Carbohydrate (g)
Vitamin and
Mineral
Content
Mangos (1 fruit without
refuse – 207g)
Melons – Cantaloupe,
Honeydew
Nectarines
135
35
35
9
Vit A, C, E, K ,
B6, copper
Vit A, C
44
11
Vit C
Oranges (all
commercial varieties)
47
12
Vit C, Folate
Peaches
39
10
Vit C
Pears
58
15
Vit C, K
Pears (1 medium 178g)
103
28
Vit C, K
Pineapple, canned,
juice pack, solids and
liquids
Pineapple, all varieties
60
16
Vit C,
Manganese
50
13
Plums
46
11
Vit C,
Manganese
Vit C, K, A
Plums (1 66g)
30
8
Vit C
Raisins, seedless
299
79
Raspberries
52
12
Strawberries
32
8
Tangerines, (mandarin
oranges)
Watermelon
103
26
Vit B6, Iron,
potassium,
phosphorus,
copper,
manganese
Vit C, K,
Manganese
Vit C,
Manganese
Vit A, C
30
8
Vit A, C
Kiwi
61
15
Vit C, K,
potassium
Vitamin and Mineral sources from
Vegetables
Per 100g unless stated:
Calories Carbohydrate Vitamin and Mineral
(g)
Content
Potato, baked,
with skin, no salt
Sweet potato,
boiled without
skin, no salt
Sweet potato,
baked with skin,
no salt
Okra, boiled
without salt,
93
21
Vit C, B6, potassium,
manganese
Vit A, C, manganese
76
18
90
21
Vit A, C, B6, Pantothenic acid,
potassium, manganese
22
5
Iceberg Lettuce
14
3
Vit C, K, Thiamin, B6, Folate,
Magnesium, manganese,
copper
Vit A, K
Cabbage, raw
Carrots
Garden Peas
25
41
77
6
10
14
Onion, raw
Broccoli
40
34
9
7
Cauliflower
Spinach
25
23
5
Sweet corn
86
19
Cucumber
Tomatoes
Peppers, Sweet,
Green
Peppers, Sweet,
Yellow
Peppers, Sweet,
Red
Parsnips, boiled
without salt
Asparagus,
(boiled)
15
18
20
4
4
5
Vit C, K, Folate
Vit A, C, K, Potassium
Vit A, C, K, Thiamin, Niacin,
Folate, Iron, Phosphorous,
Manganese
Vit C
Vit A, C, K, B6, Folate,
potassium, manganese
Vit C, K, B6, Folate, potassium
Vit A, C, E, K, Riboflavin, B6,
Folate, Calcium. Iron,
Magnesium, Potassium,
Manganese
Vit C, Thiamin, Niacin, Folate,
Pantothenic acid, Magnesium,
Phosphorous, potassium,
Manganese
Vit K
Vit A, C, K,
Vit C, K, B6
27
6
Vit C, B6
31
6
Vit A, C, E, B6, Folate
71
17
22
4
Vit C, Folate, Potassium,
Manganese
Vit A, C, K, Thiamin,
Riboflavin, Folate