Inorganics

⇐ Food - nutrient values

• nutrient values are expressed per 100g of the food except in the case of alcoholic beverages which are presented per 100ml and some fatty acids tabs that are per 100g Fatty Acid (FA) however most users require the fatty acid tabs with data per 100g Food.
• a trace value for a nutrient is represented by Tr
• where a nutrient is present in significant quantities, but there is no reliable information on the amount, the value is represented by N
• the 2021 update to CoFID incorporates data from 2020 report on nutrient analysis of key cuts of pork including associated foods and recipes within the pork section. Data on the following foods have been corrected: vitamin C in watercress; iodine in soya yogurt; and vitamin E, sugars and biotin in boiled and steamed sweet potato. All other values remain unchanged from CoFID (2019).

Food Name	Sodium	Potassium	Calcium	Magnesium	Phosphorus	Iron	Copper	Zinc	Chloride	Manganese	Selenium	Iodine
Ackee, canned, drained	240	270	35	40	47	0.70	0.27	0.6	340	N	N	Tr
Agar, dried	110	110	760	620	50	20.60	N	14.4	N	4.30	N	N
Agar, dried, soaked and drained	10	20	110	75	8	3.50	N	2.5	N	0.40	N	N
Alfalfa sprouts, raw	6	79	32	27	70	1.00	0.16	0.9	N	0.20	N	N
Allspice, ground	77	1040	660	130	110	7.10	0.55	1.0	N	1.70	N	N
Almonds, flaked and ground	14	780	240	270	550	3.00	1.00	3.2	18	1.70	2	2
Almonds, toasted	3	713	268	279	471	3,73	1,10	3,3	18	2,23	2	2
Almonds, weighed with shells	Tr	271	100	100	178	1,37	0,38	1,2	7	0,81	2	1
Almonds, whole kernels	1	733	269	270	481	3,71	1,03	3,1	18	2,18	4	2
Amaranth leaves, boiled in unsalted water	11	540	220	110	54	2.40	0.11	0.5	12	0.90	N	N
Amaranth leaves, raw	13	620	270	130	65	3.00	0.13	0.6	14	1.00	N	N
Amla	5	230	50	N	20	1.20	0.18	N	N	N	N	N
Anchovies, canned in oil, drained	5870	230	300	56	300	4.10	0.17	3.0	9100	0.18	N	N
Anise seeds	16	1440	650	170	440	37.00	0.91	5.3	N	2.30	N	N
Apple juice concentrate, unsweetened, commerical	11	640	35	29	38	1.60	Tr	0.1	7	0.50	Tr	Tr
Apple juice, clear, ambient and chilled	3	89	6	4	6	0.06	0.01	Tr	64	0.03	Tr	Tr
Apple sauce, homemade	2	75	5	3	6	0.11	0.03	0.0	N	0.02	Tr	3
Apples, cooking, baked with sugar, flesh only	1	100	5	3	8	0.17	0.04	Tr	83	0.02	Tr	4
Apples, cooking, baked with sugar, flesh only, weighed with skin	1	84	4	3	6	0.14	0.04	Tr	70	0.02	Tr	3
Apples, cooking, baked without sugar, flesh only	1	103	3	3	8	0.12	0.04	Tr	86	0.02	Tr	4
Apples, cooking, baked without sugar, flesh only, weighed with skin	1	87	3	3	7	0.10	0.03	Tr	72	0.02	Tr	3
Apples, cooking, raw, flesh only, peeled	2	88	4	3	7	0.10	0.02	Tr	N	0.02	Tr	4
Apples, cooking, raw, flesh only, weighed with skin and core	1	64	3	2	5	0.07	0.01	Tr	N	Tr	Tr	3
Apples, cooking, stewed with sugar, flesh only	1	81	3	3	6	0.10	0.03	Tr	73	0.02	Tr	4
Apples, cooking, stewed without sugar, flesh only	1	87	3	3	7	0.10	0.03	Tr	73	0.02	Tr	4
Apples, eating, dried	16	540	16	16	43	0.50	0.11	0.5	1	0.50	Tr	Tr
Apples, eating, raw, flesh and skin	1	100	5	4	8	0.09	0.03	Tr	44	0.04	Tr	4
Apples, eating, raw, flesh and skin, weighed with core	1	87	5	4	7	0.08	0.03	Tr	38	0.03	Tr	4
Apricots, dried	56	1880	92	65	120	4.10	0.40	0.7	35	0.40	7	N
Apricots, dried, stewed with sugar	21	740	36	25	47	1.60	0.16	0.3	13	0.20	3	N
Apricots, dried, stewed without sugar	22	770	37	26	49	1.70	0.16	0.3	14	0.20	3	N
Apricots, raw, flesh and skin	2	270	15	11	20	0.50	0.06	0.1	3	0.10	1	N
Apricots, raw, flesh and skin, weighed with stones	2	250	14	10	18	0.50	0.05	0.1	3	0.10	1	N
Apricots, ready-to-eat, semi-dried	9	1039	71	34	67	1,35	0,30	0,3	10	0,24	Tr	18
Apricots, stewed with sugar	1	190	12	7	7	0.80	0.05	0.1	2	Tr	1	N
Apricots, stewed with sugar, weighed with stones	1	180	11	7	7	0.70	0.05	0.1	2	Tr	1	N
Apricots, stewed without sugar	1	200	13	7	7	0.80	0.05	0.1	2	0.10	1	N
Apricots, stewed without sugar, weighed with stones	1	190	12	7	7	0.70	0.05	0.1	2	0.10	1	N
Arrowhead, boiled in unsalted water	18	610	11	43	140	2.20	N	N	N	N	N	N
Arrowhead, raw	22	730	13	51	170	2.60	N	N	N	N	N	N
Arrowroot	5	18	7	8	27	2.00	0.22	Tr	7	N	N	N
Artichoke, globe, base of leaves and heart, boiled in unsalted water	15	330	44	27	40	0.50	0.09	0.5	84	0.30	Tr	N
Artichoke, globe, boiled, weighed as served	6	140	19	12	17	0.20	0.04	0.2	36	0.10	Tr	N
Artichoke, globe, raw	27	360	41	22	38	0.70	0.09	0.5	N	0.30	Tr	N
Artichoke, Jerusalem, boiled in unsalted water, flesh only	3	420	30	11	33	0.40	0.12	0.1	58	N	N	N
Asafoetida	N	N	690	N	50	22.20	N	N	N	N	N	N
Asparagus, grilled	3	339	27	15	78	0,60	0,14	0,6	85	0,16	11	Tr
Asparagus, raw	1	260	27	13	72	0.70	0.08	0.7	60	0.20	1	Tr
Asparagus, roasted in rapeseed oil	4	342	28	15	79	0,60	0,14	0,6	86	0,16	11	Tr
Asparagus, steamed	3	283	23	12	66	0,50	0,12	0,5	71	0,13	9	Tr
Aubergine, flesh and skin, boiled in unsalted water	1	136	8	9	20	0,17	0,03	0,1	9	0,15	Tr	1
Aubergine, flesh and skin, roasted in rapeseed oil	2	389	24	27	57	0,49	0,09	0,2	26	0,43	Tr	3
Aubergine, fried in butter	2	170	8	8	25	0.50	0.03	0.1	16	0.20	1	1
Aubergine, fried in corn oil	2	170	8	8	25	0.50	0.03	0.1	16	0.20	1	1
Aubergine, fried in rapeseed oil	2	170	8	8	25	0.50	0.03	0.1	16	0.20	1	1
Aubergine, raw	2	210	10	11	16	0.30	0.01	0.2	14	0.10	1	1
Aubergine, stuffed with lentils and vegetables	79	240	12	12	38	0.80	0.11	0.3	31	0.20	7	N
Aubergine, stuffed with rice	7	280	21	15	33	0.58	0.06	0.3	53	0.19	3	1
Aubergine, stuffed with vegetables, cheese topping	109	396	125	21	119	0.60	0.11	0.9	217	0.17	5	6
Avocado, Fuerte, flesh only	9	430	11	25	43	0.40	0.35	0.6	9	0.20	Tr	2
Avocado, Fuerte, flesh only, weighed with skin and stone	6	310	8	18	31	0.30	0.25	0.4	6	0.10	Tr	1
Avocado, Hass, flesh only	7	583	19	27	57	0,51	0,25	0,6	17	0,28	Tr	1
Avocado, Hass, flesh only, weighed with skin and stone	5	402	13	19	39	0,35	0,17	0,4	12	0,19	Tr	Tr
Ayr, raw	N	N	380	N	180	0.70	0.06	N	N	N	N	N
Babaco, flesh only	2	140	11	6	14	0.40	N	0.1	N	N	N	N
Bacha, raw	N	N	520	N	180	0.70	0.11	N	N	N	N	N
Bacon loin steaks, lean, grilled	990	370	6	23	220	0.60	0.07	1.9	1690	0.01	13	8
Bacon rashers, back, dry-cured, grilled	1730	400	9	26	240	0.80	0.08	2.4	2240	0.01	14	9
Bacon rashers, back, dry-fried	1410	360	6	21	180	0.60	0.06	1.9	2600	0.01	18	7
Bacon rashers, back, fat trimmed, grilled	1430	360	8	23	210	0.70	0.07	2.2	1850	0.01	13	8
Bacon rashers, back, fat trimmed, raw	1000	250	6	16	150	0.50	0.05	1.5	1290	0.01	9	6
Bacon rashers, back, grilled	1390	340	7	21	180	0.60	0.05	1.7	2060	0.01	12	7
Bacon rashers, back, grilled crispy	2000	510	10	32	300	1.10	0.10	3.1	2600	0.01	18	11
Bacon rashers, back, microwaved	1730	360	8	23	200	0.70	0.06	2.0	1750	0.01	12	7
Bacon rashers, back, raw	1140	300	5	17	150	0.40	0.06	1.2	1740	0.01	8	5
Bacon rashers, back, reduced salt, grilled	1130	340	7	22	200	0.70	0.09	2.1	1500	0.01	12	7
Bacon rashers, back, smoked, grilled	1390	330	7	21	190	0.70	0.06	2.2	2060	0.01	12	7
Bacon rashers, back, sweetcure, grilled	1390	340	7	21	200	0.80	0.09	2.4	2060	0.01	12	7
Bacon rashers, back, 'tendersweet', grilled	1390	370	8	24	220	0.80	0.09	2.4	2060	0.01	12	7
Bacon rashers, middle, fried in corn oil	1390	350	10	20	210	0.70	0.07	2.3	2060	0.01	12	7
Bacon rashers, middle, grilled	1390	350	8	21	220	0.70	0.07	2.2	2060	0.01	11	8
Bacon rashers, middle, raw	1050	260	6	16	160	0.40	0.08	1.5	1110	0.01	7	6
Bacon rashers, streaky, fried in corn oil	1680	350	7	21	200	0.70	0.07	2.1	2630	0.01	10	7
Bacon rashers, streaky, grilled	1680	330	9	20	180	0.80	0.15	2.5	2630	0.01	11	6
Bacon rashers, streaky, raw	1260	250	6	15	140	0.50	0.06	1.5	1500	0.01	7	7
Bacon, fat only, average, cooked	740	130	7	10	90	0.80	0.09	0.8	1136	Tr	2	11
Bacon, fat only, average, raw	420	75	3	4	38	0.70	0.06	0.6	610	Tr	1	11
Bagels, plain	400	N	N	N	N	N	N	N	N	N	N	N
Baked beans, canned in barbecue sauce	260	N	N	N	N	N	N	N	471	N	N	N
Baked beans, canned in tomato sauce	261	272	42	30	88	1.42	0.24	0.6	471	0.33	3	Tr
Baked beans, canned in tomato sauce, reduced sugar, reduced salt	190	272	42	30	88	1.42	0.24	0.6	340	0.33	3	Tr
Baked beans, canned in tomato sauce, with pork sausages	260	250	39	27	93	1.50	0.02	0.6	390	0.30	N	N
Baking fat and margarine (75-90% fat), hard block	600	Tr	1	Tr	Tr	0.08	Tr	Tr	1220	Tr	Tr	Tr
Baking powder	11800	49	1130	9	8430	Tr	Tr	2.8	29	Tr	Tr	Tr
Banana bread, homemade	171	285	85	26	150	1.10	0.19	0.5	185	0.49	N	N
Banana split, homemade	38	224	48	21	56	0.36	0.06	0.3	102	0.18	1	16
Bananas, flesh only	Tr	330	6	27	23	0.27	0.10	0.2	109	0.36	Tr	3
Bananas, raw, flesh only, weighed with skin	Tr	208	4	17	14	0.17	0.06	0.1	69	0.23	Tr	2
Bannocks, made with beremeal, homemade	111	474	107	59	327	3.65	0.20	2.1	93	1.07	2	N
Bannocks, made with wheat flour, homemade	152	309	134	23	218	1.52	0.12	0.7	155	0.55	3	N
Barbecue sauce	630	240	17	23	27	0.60	0.11	0.2	970	0.10	Tr	1
Barbecue sauce, homemade	392	277	74	32	39	2.28	0.10	0.5	698	0.30	Tr	N
Barcelona nuts, Kernel only	3	940	170	200	300	3.00	0.96	N	34	N	N	N
Barcelona nuts, kernel only, weighed with shells	2	580	110	120	190	1.90	0.59	N	21	N	N	N
Barley water, diluted	3	5	1	0	1	Tr	Tr	Tr	1	Tr	Tr	Tr
Barley water, undiluted	15	27	5	2	4	Tr	Tr	Tr	3	Tr	Tr	Tr
Barley, pearl, boiled	1	92	7	22	71	1.00	0.14	0.7	41	0.44	Tr	N
Barley, pearl, raw	3	270	20	65	210	3.00	0.40	2.1	110	1.30	1	N
Basil, dried, ground	34	3430	2110	420	490	42.00	1.37	5.8	N	3.20	N	N
Basil, fresh	9	300	250	11	37	5.50	N	0.7	N	N	N	N
Bass, sea, flesh only, baked	80	390	31	35	231	0.27	0.04	0.8	100	0.03	24	10
Bass, sea, flesh only, baked, weighed with bones and skin	71	347	28	31	206	0.24	0.04	0.7	89	0.03	21	9
Bass, sea, flesh only, raw	72	370	14	30	202	0.27	0.04	0.6	90	0.02	29	8
Bass, sea, flesh only, raw, weighed with bones and skin	62	318	12	26	174	0.23	0.03	0.5	77	0.02	25	7
Bay leaf, dried	23	530	830	120	110	43.00	0.42	3.7	N	8.20	N	N
Bean loaf, mixed beans, homemade	5	419	42	37	131	1.61	0.20	0.8	N	0.45	5	N
Beanburger, aduki, fried in rapeseed oil, homemade	208	438	46	54	175	2.10	0.35	1.7	N	0.98	N	N
Beanburger, butter bean, fried in rapeseed oil, homemade	71	303	32	37	115	1.72	0.15	0.8	N	0.76	2	N
Beanburger, red kidney bean, fried in rapeseed oil	71	298	61	39	148	1.98	0.07	0.8	N	0.76	4	N
Beanburger, soya, fried in rapeseed oil	201	450	67	55	209	2.55	0.25	0.9	331	0.88	5	N
Beans, aduki, whole, dried, boiled in unsalted water	2	570	39	60	180	1.90	0.51	2.3	N	0.80	1	N
Beans, aduki, whole, dried, raw	5	1220	84	130	380	4.20	1.09	5.0	N	1.70	2	N
Beans, balor, ends trimmed, raw	1	230	58	37	50	1.20	0.10	0.4	28	0.60	N	N
Beans, blackeye, whole, dried, boiled in unsalted water	5	320	21	45	140	1.90	0.22	1.1	N	0.50	3	N
Beans, blackeye, whole, dried, raw	16	1170	81	140	410	7.60	0.75	3.2	N	1.30	7	N
Beans, broad, dried, raw	11	1090	100	190	590	5.50	0.82	3.1	81	1.60	N	N
Beans, broad, whole, boiled in unsalted water	2	413	35	41	162	1,82	0,42	1,1	24	0,48	Tr	4
Beans, broad, whole, raw	1	310	23	24	130	0.90	0.11	0.9	18	0.20	N	4
Beans, butter, canned, re-heated, drained	Tr	290	15	27	68	1.50	0.14	0.6	N	0.30	3	N
Beans, butter, dried, boiled in unsalted water	Tr	447	31	43	134	1,93	0,25	0,9	11	0,62	3	1
Beans, butter, dried, raw	40	1700	85	190	320	5.90	0.74	2.8	47	1.70	N	N
Beans, cannellini, canned, re-heated, drained	7	299	93	33	128	1,90	0,32	0,8	N	0,49	5	1
Beans, chick peas, canned, re-heated, drained	1	281	48	44	141	1,90	0,26	1,1	13	1,38	30	1
Beans, chick peas, Kabuli, split, dried, boiled in unsalted water	5	270	12	31	80	2.10	0.28	1.2	7	0.70	1	N
Beans, chick peas, Kabuli, split, dried, raw	39	990	50	110	330	5.30	1.03	3.6	60	1.60	2	N
Beans, chick peas, Kabuli, whole, dried, boiled in unsalted water	1	281	48	44	141	1,90	0,26	1,1	13	1,38	30	1
Beans, chick peas, Kabuli, whole, dried, raw	39	1000	160	130	310	5.50	0.95	3.0	60	2.40	2	N
Beans, cluster, raw	1	310	150	71	45	2.50	0.13	0.9	23	0.90	N	N
Beans, edamame, frozen, boiled in unsalted water	5	497	88	65	204	2,73	0,39	1,2	3	1,17	2	2
Beans, green, boiled in unsalted water	Tr	304	61	28	44	1.06	0.07	0.4	54	0.37	1	2
Beans, green, raw	Tr	286	52	25	38	1.04	0.06	0.4	69	0.31	1	2
Beans, haricot, canned, re-heated, drained	6	340	111	41	140	2,29	0,33	0,8	1	0,50	3	1
Beans, haricot, whole, dried, boiled in unsalted water	15	320	65	45	120	2.50	0.14	1.0	1	0.70	4	N
Beans, haricot, whole, dried, raw	43	1160	180	180	310	6.70	0.61	2.8	2	2.00	12	N
Beans, mung, dahl, dried, boiled in unsalted water	2	270	8	26	69	1.20	0.18	0.7	4	0.20	5	N
Beans, mung, dahl, dried, raw	12	1250	35	130	390	5.50	0.55	2.6	12	1.00	16	N
Beans, mung, whole, dried, boiled in unsalted water	Tr	339	30	42	133	1,66	0,30	0,9	4	0,41	5	2
Beans, mung, whole, dried, raw	12	1250	89	150	360	6.00	0.47	2.7	12	0.80	16	N
Beans, papri, raw	1	440	100	74	100	2.40	0.35	1.0	66	0.70	N	N
Beans, pigeon peas, dahl, dried, boiled in unsalted water	14	510	14	32	110	1.00	0.34	0.9	2	0.30	N	N
Beans, pigeon peas, dahl, dried, raw	38	1390	37	87	310	2.80	0.93	2.4	5	0.70	N	N
Beans, pigeon peas, whole, dried, boiled in unsalted water	14	510	52	37	110	1.30	0.46	0.9	2	0.40	N	N
Beans, pigeon peas, whole, dried, raw	38	1390	140	100	290	3.40	1.24	2.5	5	1.10	N	N
Beans, pinto, dried, boiled in unsalted water	1	460	47	56	150	2.30	0.26	1.0	N	0.50	6	N
Beans, pinto, dried, raw	10	1340	130	170	440	5.40	0.86	2.5	N	1.10	18	N
Beans, pinto, re-fried beans	420	390	46	39	84	1.80	0.41	1.4	N	N	N	N
Beans, red kidney, canned in water, re-heated, drained	Tr	366	38	40	153	2,26	0,26	0,9	9	0,64	2	5
Beans, red kidney, dried, boiled in unsalted water	Tr	366	38	40	153	2,26	0,26	0,9	9	0,64	2	5
Beans, red kidney, dried, raw	18	1370	100	150	410	6.40	0.68	3.0	2	1.20	16	N
Beans, runner, boiled in unsalted water	Tr	103	18	11	22	0,44	0,02	0,1	5	0,13	Tr	Tr
Beans, runner, raw	Tr	220	33	19	34	1.20	0.02	0.2	21	0.20	N	2
Beans, soya, dried, boiled in unsalted water	1	510	83	63	250	3.00	0.32	0.9	3	0.70	5	2
Beans, soya, dried, raw	5	1730	240	250	660	9.70	1.55	4.3	7	2.60	14	6
Beans, sword, raw	29	1800	60	N	40	2.00	N	N	N	N	N	N
Beansprouts, mung, boiled in unsalted water	4	46	19	14	37	2.20	0.01	0.3	13	0.10	N	N
Beansprouts, mung, raw	5	74	20	18	48	1.70	0.08	0.3	15	0.30	1	N
Beansprouts, mung, stir-fried in rapeseed oil	3	45	12	11	29	1.00	0.05	0.2	9	0.20	1	N
Beef bourguignon, homemade	238	331	13	19	135	1.60	0.11	3.2	339	0.08	7	8
Beef bourguignonne, made with lean beef, homemade	233	345	13	20	141	1.65	0.11	3.4	354	0.08	7	N
Beef extract	4370	970	37	65	400	8.10	0.26	1.5	6550	0.08	N	N
Beef olives, homemade	437	248	9	16	131	1.06	0.06	2.0	628	0.04	5	6
Beef steak pudding, homemade	82	191	31	15	147	1.10	0.04	2.8	60	0.16	4	10
Beef Stroganoff, homemade	54	355	30	21	177	1.56	0.07	2.1	110	0.07	8	N
Beef Wellington, homemade	297	265	41	20	201	2.41	0.11	2.6	355	0.20	N	N
Beef, braising steak, braised, lean and fat	60	330	8	22	210	2.60	Tr	8.7	61	Tr	10	15
Beef, braising steak, braised, lean only	62	340	8	23	220	2.70	Tr	9.5	62	Tr	11	15
Beef, braising steak, raw, lean	64	320	5	20	190	1.50	Tr	6.0	54	Tr	7	17
Beef, braising steak, raw, lean and fat	60	300	5	19	180	1.40	Tr	5.6	51	Tr	7	16
Beef, braising steak, slow cooked, lean	53	260	7	20	200	2.50	Tr	8.5	31	Tr	10	12
Beef, braising steak, slow cooked, lean and fat	50	250	7	19	190	2.30	Tr	7.6	31	Tr	9	12
Beef, brisket, boiled, lean	50	250	9	21	200	2.20	Tr	6.6	56	0.02	10	10
Beef, brisket, boiled, lean and fat	46	230	8	19	170	1.90	Tr	5.6	51	0.02	9	10
Beef, brisket, raw, lean	59	330	4	21	190	1.70	0.03	3.4	49	Tr	7	10
Beef, brisket, raw, lean and fat	50	280	4	18	160	1.50	0.03	2.9	43	Tr	6	9
Beef, fat, average, cooked	35	200	6	12	110	1.00	0.01	1.5	39	0.01	3	14
Beef, fat, average, raw	26	140	5	9	79	0.70	0.02	1.1	28	Tr	2	10
Beef, fat, average, raw, extra trimmed	N	N	N	N	N	N	N	N	N	N	N	N
Beef, fillet steak, fried in corn oil, lean	68	390	6	27	240	2.30	Tr	5.1	56	Tr	9	10
Beef, fillet steak, fried in corn oil, lean and fat	67	390	6	27	230	2.30	Tr	5.0	56	Tr	9	10
Beef, fillet steak, from steakhouse, lean	61	410	5	32	250	3.60	0.10	4.5	64	0.02	9	11
Beef, fillet steak, from steakhouse, lean and fat	61	410	5	32	250	3.50	0.10	4.4	64	0.02	9	11
Beef, fillet steak, grilled, lean	70	400	6	27	250	2.30	N	5.2	58	N	10	11
Beef, fillet steak, grilled, lean and fat	67	390	6	27	240	2.30	N	5.1	57	N	10	11
Beef, fillet steak, raw, lean	44	340	4	23	210	2.10	Tr	2.8	51	0.02	7	7
Beef, fillet steak, raw, lean and fat	43	330	4	22	200	2.00	Tr	2.7	50	0.02	7	7
Beef, flank, pot-roasted, lean	51	250	7	20	190	2.10	Tr	6.9	53	0.02	10	10
Beef, flank, pot-roasted, lean and fat	45	230	7	18	160	1.80	Tr	5.5	48	0.02	8	10
Beef, flank, raw, lean	64	350	5	23	210	1.80	0.03	3.6	52	Tr	7	10
Beef, flank, raw, lean and fat	54	300	5	19	170	1.50	0.03	3.0	46	Tr	6	10
Beef, fore-rib/rib-roast, microwaved, lean	60	290	8	23	220	2.80	0.04	6.3	61	0.01	12	13
Beef, fore-rib/rib-roast, microwaved, lean and fat	54	270	7	21	190	2.40	0.04	5.2	55	0.01	7	13
Beef, fore-rib/rib-roast, microwaved, lean and fat, weighed with bone	45	220	6	17	160	2.00	0.03	4.3	46	0.01	8	11
Beef, fore-rib/rib-roast, raw, lean	61	340	5	22	200	1.70	0.03	3.5	50	Tr	7	10
Beef, fore-rib/rib-roast, raw, lean and fat	52	290	5	19	170	1.50	0.03	2.9	44	Tr	6	10
Beef, fore-rib/rib-roast, roasted, lean	57	360	9	23	220	2.00	Tr	7.4	64	Tr	11	12
Beef, fore-rib/rib-roast, roasted, lean and fat	54	320	8	20	190	1.80	Tr	6.1	58	Tr	10	12
Beef, fore-rib/rib-roast, roasted, lean and fat, weighed with bone	43	270	7	17	160	1.50	Tr	5.1	49	Tr	8	10
Beef, lean, average, raw	63	350	5	22	200	2.70	0.03	4.1	51	0.01	7	10
Beef, lean, average, raw, extra trimmed	N	N	N	N	N	N	N	N	N	N	N	N
Beef, mince patties, barbecued	98	320	20	23	220	3.00	0.06	6.2	98	0.02	10	15
Beef, mince, extra lean, stewed	75	280	14	18	170	2.30	0.08	5.6	61	Tr	8	10
Beef, mince, frozen, stewed	62	210	17	17	140	2.40	0.12	3.7	78	0.02	6	10
Beef, mince, microwaved	91	290	12	20	190	2.00	Tr	5.2	110	0.02	9	16
Beef, mince, raw	80	260	9	17	160	1.40	Tr	3.9	76	Tr	7	9
Beef, mince, raw, extra lean	90	290	10	19	180	1.50	0.06	4.4	85	Tr	7	11
Beef, mince, stewed	283	163	11	11	93	0.83	0.02	2.1	395	0.03	4	5
Beef, mince, stewed	73	210	20	15	150	2.70	0.10	5.0	63	0.02	7	14
Beef, mince, with vegetables, stewed	254	178	18	11	83	0.78	0.03	1.7	377	0.06	3	5
Beef, minced, stewed with onions, extra lean	288	179	11	12	103	0.88	0.05	2.4	400	0.03	4	6
Beef, rump steak, barbecued, lean	78	460	8	29	270	3.20	0.10	5.1	61	0.04	10	11
Beef, rump steak, barbecued, lean and fat	74	430	8	27	250	3.00	0.09	4.8	58	0.04	9	11
Beef, rump steak, fried in corn oil, lean and fat	71	360	5	23	220	2.70	0.02	4.7	47	0.02	9	9
Beef, rump steak, fried in corn oil, lean only	78	390	5	25	240	3.00	0.02	5.2	50	0.02	10	9
Beef, rump steak, from steakhouse, lean and fat	66	370	7	25	230	2.20	0.04	4.8	56	0.02	9	11
Beef, rump steak, from steakhouse, lean only	72	410	7	28	250	2.40	0.04	5.4	60	0.02	10	11
Beef, rump steak, grilled, lean only	74	430	7	29	260	3.60	0.04	5.6	62	0.02	10	12
Beef, rump steak, raw, lean	60	370	4	23	210	2.10	0.04	3.8	39	Tr	7	11
Beef, rump steak, raw, lean and fat	56	350	4	22	200	2.70	0.04	3.5	38	Tr	7	11
Beef, rump steak, strips, stir-fried in corn oil, lean	78	450	7	30	270	2.60	0.04	5.8	64	0.02	11	12
Beef, rump steak, strips, stir-fried in corn oil, lean and fat	71	410	7	27	250	2.40	0.04	5.2	60	0.02	10	12
Beef, silverside, pot-roasted, lean	58	320	5	23	220	2.80	0.08	5.2	45	0.02	11	16
Beef, silverside, pot-roasted, lean and fat	54	290	5	21	200	2.50	0.07	4.6	44	0.02	10	16
Beef, silverside, raw, lean	62	350	6	23	200	2.00	0.02	3.8	52	Tr	8	6
Beef, silverside, raw, lean and fat	53	300	5	19	170	1.70	0.02	3.2	45	Tr	7	6
Beef, silverside, salted, boiled, lean	1020	190	10	17	150	2.00	Tr	5.3	1690	0.02	10	11
Beef, silverside, salted, boiled, lean and fat	940	170	12	16	130	1.80	Tr	4.8	1570	0.02	9	11
Beef, silverside, salted, raw, lean	640	120	4	19	180	1.50	0.03	3.1	1070	Tr	6	9
Beef, silverside, salted, raw, lean and fat	550	98	6	17	150	1.30	0.03	2.6	920	Tr	5	8
Beef, sirloin joint, roasted, lean	55	350	7	24	220	2.00	Tr	5.7	60	Tr	11	15
Beef, sirloin joint, roasted, lean and fat	53	330	7	22	200	1.90	Tr	5.0	57	Tr	10	15
Beef, sirloin steak, fried in corn oil, lean	69	400	6	27	240	2.30	0.04	5.2	58	0.02	10	11
Beef, sirloin steak, fried in corn oil, lean and fat	64	370	6	25	220	2.10	0.03	4.6	56	0.02	9	12
Beef, sirloin steak, from steakhouse, lean	76	440	7	30	270	2.50	0.04	5.7	63	0.02	10	12
Beef, sirloin steak, from steakhouse, lean and fat	71	410	7	28	250	2.30	0.04	5.1	61	0.02	9	13
Beef, sirloin steak, grilled medium-rare, lean	65	370	7	24	220	1.40	Tr	4.3	57	Tr	10	13
Beef, sirloin steak, grilled medium-rare, lean and fat	60	340	7	22	200	1.30	Tr	3.9	54	Tr	9	13
Beef, sirloin steak, grilled rare, lean	63	370	6	25	220	2.10	0.04	4.8	53	0.02	9	10
Beef, sirloin steak, grilled rare, lean and fat	60	340	6	23	210	2.00	0.03	4.3	52	0.02	8	11
Beef, sirloin steak, grilled well-done, lean	81	470	7	32	290	2.70	0.04	6.1	68	0.02	11	13
Beef, sirloin steak, grilled well-done, lean and fat	76	440	7	30	260	2.50	0.04	5.5	65	0.02	10	14
Beef, sirloin steak, raw, lean	70	360	5	22	200	1.60	0.02	4.0	49	Tr	8	11
Beef, sirloin steak, raw, lean and fat	62	320	5	20	180	1.50	0.02	3.5	46	Tr	7	11
Beef, stewing steak, frozen, stewed, lean	47	220	19	21	170	3.00	0.12	7.7	51	Tr	10	8
Beef, stewing steak, frozen, stewed, lean and fat	44	210	17	19	150	2.70	0.10	6.7	48	Tr	9	8
Beef, stewing steak, pressure cooked, lean	60	290	19	23	220	2.80	0.04	9.5	35	0.01	12	13
Beef, stewing steak, pressure cooked, lean and fat	60	290	18	23	220	2.70	0.04	8.7	38	0.01	11	14
Beef, stewing steak, raw, lean	69	360	5	21	190	2.10	0.04	5.7	69	Tr	7	12
Beef, stewing steak, raw, lean and fat	66	340	5	20	180	2.00	0.04	5.3	66	Tr	7	13
Beef, stewing steak, stewed, lean	54	270	17	21	200	2.60	0.04	8.6	32	0.01	11	12
Beef, stewing steak, stewed, lean and fat	51	250	15	19	180	2.30	0.04	7.5	33	0.01	10	12
Beef, stir-fried with green peppers, homemade	212	274	10	19	122	1.88	0.04	2.0	298	0.07	4	6
Beef, topside, microwaved, lean	60	290	8	23	220	2.80	0.04	6.3	35	0.01	12	13
Beef, topside, microwaved, lean and fat	55	270	7	21	200	2.60	0.04	5.7	33	0.01	11	12
Beef, topside, raw, lean	77	390	6	25	220	1.90	0.08	4.0	49	0.02	8	10
Beef, topside, raw, lean and fat	67	340	5	22	190	1.70	0.07	3.5	44	0.02	7	9
Beef, topside, roasted medium-rare, lean	66	390	5	25	230	2.50	0.07	5.6	56	0.02	10	9
Beef, topside, roasted medium-rare, lean and fat	62	360	5	23	210	2.30	0.06	5.1	54	0.02	9	10
Beef, topside, roasted well-done, lean	62	410	8	27	230	2.90	0.04	6.5	36	0.01	12	13
Beef, topside, roasted well-done, lean and fat	57	370	7	24	210	2.60	0.04	5.8	34	0.01	11	12
Beer, bitter, average (<4% ABV)	6	32	8	7	14	0.10	0.01	0.1	24	0.03	Tr	N
Beer, bitter, best, premium	8	46	9	8	16	Tr	0.03	0.1	36	0.01	Tr	N
Beer, bitter, strong (>5% ABV)	8	46	9	8	16	Tr	0.03	0.1	36	0.01	Tr	N
Beetroot, cooked in unsalted water	52	302	27	15	26	0,36	0,09	0,3	70	0,29	Tr	2
Beetroot, pickled, drained	120	190	19	13	17	0.50	0.04	0.3	210	0.20	Tr	N
Beetroot, raw	66	380	20	11	51	1.00	0.02	0.4	59	0.70	Tr	N
Bele, raw	N	N	370	N	330	1.00	N	N	N	N	N	N
Betel leaves, fresh	7	550	390	N	80	8.10	N	N	N	N	N	N
Betel nuts	76	450	400	N	89	4.90	N	N	N	N	N	N
Bhaji, aubergine and potato, homemade	6	372	24	21	36	0.81	0.07	0.3	72	0.18	Tr	1
Bhaji, aubergine, pea, potato and cauliflower, homemade	10	336	24	22	50	1.19	0.07	0.5	67	0.23	1	N
Bhaji, cabbage and pea, with butter ghee, homemade	251	312	59	23	59	1.16	0.08	0.5	94	0.27	1	8
Bhaji, cabbage and pea, with rapeseed oil, homemade	11	313	59	22	60	1.18	0.08	0.5	90	0.27	1	2
Bhaji, cabbage and potato, with butter, homemade	55	385	53	19	48	0.60	0.06	0.3	170	0.21	1	4
Bhaji, cabbage and potato, with rapeseed oil, homemade	7	359	47	12	52	0.79	0.04	0.4	55	0.28	1	4
Bhaji, cabbage and potato, with vegetable oil	7	384	52	19	46	0.61	0.06	0.3	96	0.21	1	2
Bhaji, cabbage and spinach	480	440	110	36	70	1.80	0.08	0.7	720	0.50	1	5
Bhaji, cabbage, homemade	8	341	62	17	47	0.66	0.06	0.3	87	0.22	1	2
Bhaji, carrot, potato and pea, with butter, homemade	72	297	31	17	44	0.66	0.07	0.3	201	0.18	Tr	4
Bhaji, carrot, potato and pea, with vegetable oil, homemade	17	295	30	17	42	0.67	0.07	0.3	117	0.18	Tr	1
Bhaji, cauliflower and potato, homemade	17	417	39	27	58	2.07	0.08	0.5	103	0.26	1	Tr
Bhaji, cauliflower and vegetable, homemade	89	363	52	26	59	2.19	0.09	0.5	192	0.32	N	N
Bhaji, cauliflower, homemade	19	303	24	15	45	0.63	0.07	0.4	99	0.17	1	N
Bhaji, cauliflower, potato and pea, with butter	400	390	23	22	65	1.00	0.06	0.6	640	0.30	Tr	6
Bhaji, cauliflower, potato and pea, with vegetable oil	300	390	21	22	62	1.00	0.05	0.6	500	0.30	Tr	3
Bhaji, green bean	460	280	46	26	46	1.90	0.04	0.3	720	N	N	N
Bhaji, karela, with butter ghee, homemade	N	340	29	33	51	2.20	0.26	0.5	N	0.40	N	N
Bhaji, karela, with vegetable oil, homemade	N	340	29	33	51	2.20	0.26	0.5	N	0.40	N	N
Bhaji, mushroom, homemade	9	309	19	11	68	0.55	0.19	0.4	105	0.11	10	2
Bhaji, mustard leaves and spinach, homemade	135	458	163	47	56	2.60	N	N	122	N	N	N
Bhaji, mustard leaves, homemade	90	391	148	38	56	2.60	N	N	N	N	N	N
Bhaji, okra, Bangladeshi, with butter ghee, homemade	7	299	112	46	53	0.96	0.11	0.5	65	Tr	1	N
Bhaji, okra, Bangladeshi, with vegetable oil, homemade	7	299	112	46	53	0.97	0.11	0.5	63	N	1	N
Bhaji, okra, Islami, homemade	75	580	234	103	102	2.63	0.23	1.0	190	N	2	N
Bhaji, pea, homemade	306	299	38	28	101	2.31	0.06	0.8	503	0.34	Tr	19
Bhaji, potato and fenugreek leaves, homemade	47	465	86	51	65	5.16	0.18	N	142	N	N	N
Bhaji, potato and green pepper, homemade	3	327	13	17	32	0.42	0.06	0.2	69	0.12	Tr	4
Bhaji, potato and onion, homemade	92	413	27	22	44	0.72	0.08	0.3	224	0.13	Tr	9
Bhaji, potato, onion and mushroom, homemade	9	371	23	18	49	0.78	0.11	0.3	95	0.17	3	5
Bhaji, potato, spinach and cauliflower, homemade	37	220	52	18	37	1.00	0.04	0.4	47	0.30	1	2
Bhaji, potato, with butter ghee, homemade	4	467	24	26	43	1.08	0.08	0.3	85	0.11	Tr	3
Bhaji, potato, with vegetable oil, homemade	4	467	24	26	43	1.09	0.08	0.3	82	0.11	Tr	3
Bhaji, spinach and potato, homemade	102	683	124	54	63	1.84	0.09	0.7	133	0.52	1	5
Bhaji, spinach, homemade	213	573	190	61	56	2.60	0.05	0.8	189	0.66	1	6
Bhaji, turnip and onion, homemade	11	251	45	10	39	0.31	0.03	0.1	55	0.12	1	N
Bhaji, turnip, homemade	17	341	60	14	50	1.17	0.04	0.2	51	0.47	1	N
Bhaji, vegetable, Punjabi, with butter	450	340	41	23	68	1.50	0.06	0.6	710	0.30	1	5
Bhaji, vegetable, Punjabi, with vegetable oil	390	340	40	23	66	1.50	0.06	0.6	620	0.30	1	3
Bhaji, vegetable, with butter, homemade	145	346	30	17	43	0.77	0.05	0.3	293	0.30	Tr	9
Bhaji, vegetable, with rapeseed oil, homemade	16	341	27	17	38	0.79	0.05	0.3	43	0.30	1	4
Bicarbonate of soda	27380	0	0	0	0	0.00	0.00	0.0	0	0.00	0	0
Biryani, chicken, takeaway	263	170	23	16	87	1.33	0.08	0.6	370	0.25	7	5
Biscuits, cheese flavoured	882	247	263	34	249	2.08	0.16	1.4	650	0.84	5	Tr
Biscuits, cookies, chocolate chip, American style	422	252	108	36	155	2.49	0.17	0.7	280	0.44	12	6
Biscuits, cookies, chocolate chip, standard	298	217	117	34	132	2.30	0.22	0.7	198	0.57	4	6
Biscuits, digestive, half coated in chocolate	351	258	100	37	124	2.14	0.32	0.8	280	0.66	3	8
Biscuits, digestive, plain	561	215	95	31	119	1.80	0.21	0.9	360	0.91	4	Tr
Biscuits, digestive, with oats, plain	328	248	34	60	214	2.15	0.28	1.4	210	2.15	4	Tr
Biscuits, fully coated with chocolate	229	344	163	46	204	2.01	0.28	1.0	180	0.68	3	14
Biscuits, fully coated with chocolate, with cream	174	337	146	42	156	2.95	0.35	0.8	160	0.53	7	14
Biscuits, fully coated with chocolate, with marshmallow	132	259	102	28	103	1.68	0.26	0.6	121	0.36	3	14
Biscuits, ginger nuts	429	154	43	18	68	1.50	0.10	0.5	360	0.68	2	Tr
Biscuits, gingernut, homemade	626	133	142	16	223	1.92	0.09	0.5	325	0.97	1	9
Biscuits, iced	274	112	74	13	90	1.20	0.12	0.4	230	0.40	5	Tr
Biscuits, jam filled	164	135	121	14	94	1.11	0.12	0.4	190	0.44	2	Tr
Biscuits, melting moments, homemade	335	81	48	10	54	0.96	0.08	0.3	N	N	1	N
Biscuits, oat based, chocolate, half coated	271	297	80	59	216	2.13	0.29	1.3	205	1.71	4	12
Biscuits, plain, homemade	201	112	60	14	84	1.22	0.11	0.5	369	0.35	4	16
Biscuits, plain, reduced fat	471	193	102	30	124	2.01	0.18	0.8	302	0.91	4	Tr
Biscuits, sandwich, cream	188	253	118	29	102	2.19	0.20	0.6	190	0.72	2	8
Biscuits, semi-sweet	358	168	157	23	99	2.03	0.09	1.0	290	0.77	3	Tr
Biscuits, short or sweet, half coated in chocolate	249	260	123	35	123	2.40	0.27	0.7	190	0.56	4	8
Biscuits, short, sweet	403	155	95	20	106	1.64	0.12	0.7	380	0.64	3	Tr
Biscuits, wholemeal, homemade	69	423	104	82	315	2.26	0.34	2.0	215	1.82	5	21
Black gram, chilki urad dahl, dried, split, boiled in unsalted water	13	260	41	49	92	2.00	0.23	0.9	N	0.40	N	N
Black gram, chilki urad dahl, split, dried, raw	40	800	130	150	290	6.30	0.72	2.8	N	1.20	N	N
Black gram, duhli urad dahl, split, dried, boiled in unsalted water	13	260	23	42	87	2.00	0.23	0.9	N	0.40	N	N
Black gram, duhli urad dahl, split, dried, raw	40	800	72	130	270	6.30	0.72	2.8	N	1.20	N	N
Black gram, urad gram, whole, dried, boiled in unsalted water	13	260	49	52	120	2.00	0.23	0.9	N	0.40	N	N
Black gram, urad gram, whole, dried, raw	40	800	150	160	370	6.30	0.72	2.8	N	1.20	N	N
Black pudding, dry-fried	940	110	120	16	80	12.30	0.11	0.7	1560	N	6	5
Black pudding, raw	830	95	110	14	70	10.90	0.10	0.6	1380	0.35	5	4
Blackberries, raw	1	154	24	18	24	0,31	0,07	0,2	22	0,69	Tr	1
Blackberries, stewed with sugar	1	130	32	17	24	0.50	0.09	0.2	17	1.10	Tr	N
Blackberries, stewed without sugar	1	140	35	19	26	0.60	0.09	0.2	18	1.20	Tr	N
Blackberry and apple, stewed with sugar	2	94	16	9	14	0.30	0.06	0.1	N	0.47	Tr	N
Blackberry and apple, stewed without sugar	2	103	17	10	15	0.31	0.05	0.1	N	0.52	Tr	N
Blackcurrant juice drink/squash, diluted	2	12	1	0	0	0.03	0.00	0.0	0	Tr	Tr	Tr
Blackcurrant juice drink/squash, undiluted	16	92	8	2	3	0.20	0.01	0.1	2	Tr	Tr	Tr
Blackcurrants, raw	3	370	60	17	43	1.30	0.14	0.3	15	0.30	N	N
Blackcurrants, stewed with sugar	2	290	47	13	33	1.00	0.11	0.3	11	0.20	N	N
Blackcurrants, stewed without sugar	2	320	51	14	36	1.10	0.12	0.3	12	0.30	N	N
Blancmange, homemade	41	148	114	10	90	0.04	0.01	0.4	84	N	1	29
Bloater, flesh only, grilled	700	450	86	45	360	1.70	0.21	1.3	1130	0.05	50	N
Bloater, flesh only, grilled, weighed with bones and skin	450	290	56	29	230	1.10	0.14	0.8	730	0.03	32	N
Blueberries	2	66	10	5	16	0.55	0.06	0.1	53	0.69	Tr	2
Boal, raw	N	250	83	N	490	0.80	0.05	0.7	N	0.05	N	N
Bolognese sauce (with meat), homemade	180	288	16	16	104	1.13	0.05	2.3	280	0.07	4	6
Bolognese sauce (with meat), made with extra lean minced beef, homemade	186	305	16	17	115	1.19	0.08	2.5	286	0.07	4	8
Bombay duck	N	N	1390	N	240	19.10	N	N	N	N	N	N
Bombay mix	640	770	58	100	290	3.80	0.62	2.5	1170	1.40	N	N
Bouillabaisse, homemade	54	232	29	15	145	0.80	0.06	0.4	145	0.05	N	N
Bounty bar and own brand equivalents	180	320	57	39	102	1.50	0.47	0.6	400	N	N	N
Brain, lamb, boiled	210	190	11	15	320	1.40	0.23	1.4	250	N	N	N
Bran, wheat	3	1269	65	389	1078	8.60	1.04	5.6	95	5.85	14	Tr
Brandy snaps, homemade	272	80	39	9	39	1.13	0.10	0.3	352	0.46	1	10
Brawn	750	85	38	7	60	1.00	0.19	1.3	1110	N	N	N
Brazil nuts, kernel only	3	660	170	410	590	2.50	1.76	4.2	57	1.20	254	20
Brazil nuts, kernel only, weighed with shells	1	300	78	190	270	1.10	0.81	1.9	26	0.50	117	9
Bread pudding, homemade	238	374	144	23	108	1.42	0.19	0.7	388	0.29	3	N
Bread rolls, brown, crusty	380	200	100	65	190	3.20	0.34	1.5	614	1.40	4	7
Bread rolls, brown, soft	380	234	201	49	170	2.40	0.18	1.4	614	1.20	6	6
Bread rolls, malted wheat	370	191	209	39	138	1.90	0.18	1.1	520	0.82	4	8
Bread rolls, white, crusty	400	164	177	22	104	1.70	0.13	0.9	540	0.53	4	4
Bread rolls, white, soft	400	145	184	23	99	1.50	0.13	0.9	660	0.50	6	4
Bread rolls, wholemeal	380	248	87	61	197	2.40	0.26	1.7	610	1.54	7	6
Bread sauce, made with semi-skimmed milk, HOMEMADE	93	166	105	13	88	0.36	0.05	0.5	181	0.13	N	22
Bread sauce, made with skimmed milk, homemade	142	164	110	14	88	0.46	0.04	0.5	239	0.10	1	21
Bread sauce, made with whole milk, homemade	141	161	107	14	88	0.46	0.04	0.5	240	0.10	N	22
Bread, brown, average	400	216	186	45	157	2.20	0.17	1.3	710	1.14	4	6
Bread, brown, toasted	513	277	238	58	201	2.82	0.22	1.7	910	1.46	5	8
Bread, ciabatta	350	152	121	22	100	1.40	0.09	0.7	540	0.60	19	10
Bread, garlic and herb, retail	476	149	126	21	88	1.57	0.08	0.7	730	0.56	1	3
Bread, malt, fruited	246	234	104	37	125	1.70	0.14	0.7	408	0.71	10	27
Bread, malted wheat	400	191	209	39	138	1.90	0.18	1.1	580	0.82	6	8
Bread, naan, peshwari naan, takeaway and retail	390	197	226	28	310	1.37	0.17	0.7	601	0.50	Tr	N
Bread, naan, retail	360	172	187	21	299	1.60	0.09	0.7	550	0.45	Tr	N
Bread, pitta, white	400	178	138	22	99	1.90	0.12	0.8	640	0.48	2	N
Bread, seeded	360	226	150	80	180	2.30	0.47	1.5	554	0.76	13	N
Bread, soda, made with white flour, homemade	150	282	114	20	116	1.34	0.10	0.6	132	0.48	2	12
Bread, wheatgerm	390	269	212	64	219	2.90	0.26	2.3	560	2.05	12	N
Bread, white, average	400	134	155	22	96	1.50	0.14	0.7	635	0.49	7	N
Bread, white, crusty bloomer, unsliced, fresh, large	400	135	172	19	89	1.30	0.12	0.8	550	0.46	7	4
Bread, white, Danish style	400	110	130	21	93	1.70	0.14	0.6	710	0.42	11	N
Bread, white, farmhouse or split tin	400	135	172	19	89	1.30	0.12	0.8	545	0.46	5	4
Bread, white, French stick	400	152	121	22	100	1.40	0.09	0.7	630	0.57	5	10
Bread, white, premium	400	138	177	25	101	1.50	0.19	0.8	570	0.49	10	N
Bread, white, sliced	400	137	177	23	95	1.60	0.14	0.8	720	0.49	6	4
Bread, white, sliced, fried in rapeseed oil	406	139	180	23	96	1.60	0.14	0.8	731	0.50	6	4
Bread, white, toasted	490	167	216	28	116	1.95	0.17	1.0	880	0.60	5	5
Bread, white, 'with added fibre'	370	195	N	45	149	2.00	0.19	1.2	650	1.12	7	Tr
Bread, white, 'with added fibre', toasted	440	232	N	54	177	2.38	0.23	1.4	770	1.33	8	Tr
Bread, wholemeal, average	400	253	106	66	202	2.40	0.23	1.6	660	1.75	7	N
Bread, wholemeal, toasted	470	296	124	77	237	2.81	0.27	1.9	770	2.05	11	N
Breadfruit, boiled in unsalted water	1	350	18	23	28	0.90	0.05	0.1	N	0.10	N	N
Breadfruit, raw	1	480	19	24	28	1.00	0.08	0.1	N	0.10	N	N
Breadnut seeds, dried	53	2011	94	115	180	4.60	2.46	N	N	0.30	2	N
Breadsticks, plain	817	202	31	30	120	1.96	0.21	0.9	1140	0.57	6	Tr
Breakfast cereal, bran flakes, fortified	360	480	44	121	357	13.50	0.42	2.1	550	2.48	6	Tr
Breakfast cereal, bran type cereal, fortified	360	757	329	189	639	10.70	0.82	5.1	550	5.76	7	3
Breakfast cereal, cornflakes, crunchy / honey nut coated, fortified	350	123	15	24	57	12.00	0.12	0.3	560	0.20	5	Tr
Breakfast cereal, cornflakes, fortified	450	88	3	12	46	11.80	Tr	0.2	690	0.07	9	Tr
Breakfast cereal, cornflakes, frosted, fortified	300	59	456	9	33	12.00	Tr	0.1	470	0.07	5	9
Breakfast cereal, cornflakes, unfortified	410	93	7	11	53	0.40	Tr	0.2	620	0.10	9	Tr
Breakfast cereal, crunchy clusters type, without nuts, unfortified	41	310	40	72	232	2.68	0.30	1.6	100	2.11	6	2
Breakfast cereal, crunchy/crispy muesli type cereal, with nuts, unfortified	138	290	46	83	245	N	0.34	1.8	240	2.26	19	3
Breakfast cereal, fruit and fibre type, fortified	350	444	47	71	209	10.90	0.40	1.3	490	1.66	4	2
Breakfast cereal, honey loops and hoops, including Honey and Nut Cheerios, fortified	280	219	265	54	240	9.40	0.22	1.3	310	1.76	2	Tr
Breakfast cereal, instant hot oat, plain, raw, fortified	5	343	1336	104	365	11.90	0.26	2.0	81	3.68	5	5
Breakfast cereal, malted flake, fortified	380	216	66	46	174	N	0.16	1.6	600	1.43	8	14
Breakfast cereal, malted wheat, fortified	250	348	36	70	229	10.60	0.28	1.5	400	1.70	4	3
Breakfast cereal, multigrain hoops, fortified	330	N	460	N	N	14.70	N	N	N	N	N	N
Breakfast cereal, Oat, instant, flavoured, unfortified, made up with semi-skimmed milk	70	195	115	24	132	0.47	Tr	0.6	N	0.44	2	23
Breakfast cereal, oat, instant, plain, fortified, cooked, made up with semi-skimmed milk	40	199	323	28	145	2.00	Tr	0.7	108	0.61	3	30
Breakfast cereal, puffed wheat, honey coated, fortified	20	188	16	49	148	8.00	0.14	1.1	83	1.10	18	Tr
Breakfast cereal, puffed wheat, unfortified	2	410	27	120	356	2.54	0.36	2.7	76	2.34	53	Tr
Breakfast cereal, rice, chocolate flavoured, fortified	320	146	456	41	141	11.00	0.24	2.6	500	0.86	2	Tr
Breakfast cereal, rice, toasted/crisp, fortified	370	146	9	41	141	11.00	0.24	2.6	540	0.86	2	Tr
Breakfast cereal, Ricicles, Kellogg's	460	N	N	N	N	7.90	N	N	N	N	N	N
Breakfast cereal, shredded wheat type with fruit, unfortified	21	388	34	61	195	3.50	0.39	1.2	105	1.46	14	N
Breakfast cereal, shredded wheat type, unfortified	4	340	39	86	271	2.80	0.50	1.8	105	2.19	14	Tr
Breakfast cereal, Shredded Wheat, honey nut, Nestle	7	312	35	73	221	2.30	0.38	1.6	60	1.75	8	Tr
Breakfast cereal, wheat and multigrain, chocolate flavoured, fortified	180	355	N	52	143	10.70	0.35	1.0	280	0.90	3	2
Breakfast cereal, wheat biscuits, Weetabix type, fortified	260	397	30	83	259	11.90	0.39	1.7	479	1.82	5	Tr
Breakfast cereal, wheat biscuits, Weetabix type, unfortified	278	415	36	107	310	3.45	0.38	2.3	512	2.83	5	Tr
Bream, Sea, raw	110	270	40	23	230	0.50	0.05	0.3	120	0.04	N	N
Broccoli in cheese sauce, made with semi-skimmed milk, homemade	130	316	169	22	151	0.74	0.06	1.1	238	0.19	2	17
Broccoli in cheese sauce, made with skimmed milk, homemade	130	318	170	22	151	0.75	0.05	1.1	237	0.19	2	17
Broccoli in cheese sauce, made with whole milk, homemade	129	316	168	22	151	0.74	0.06	1.1	239	0.19	2	18
Broccoli, green, boiled in salted water	150	212	35	14	59	0.60	0.05	0.4	180	0.20	1	2
Broccoli, green, boiled in unsalted water	6	212	35	14	59	0.60	0.05	0.4	50	0.20	1	2
Broccoli, green, raw	9	397	48	22	81	1.06	0.08	0.7	73	0.28	1	2
Broccoli, green, steamed	7	373	44	21	74	0.75	0.08	0.6	70	0.25	1	2
Broccoli, purple sprouting, boiled in unsalted water	6	170	110	12	61	1.00	0.02	0.3	37	0.20	Tr	2
Broccoli, purple sprouting, raw	10	380	200	24	57	1.90	0.02	0.5	100	0.20	Tr	2
Brown fruity sauce	510	330	35	53	21	1.20	0.10	0.2	N	0.34	N	N
Brown sauce, reduced salt/sugar	390	221	23	36	14	0.80	0.07	0.1	445	0.23	N	N
Brownies, chocolate, homemade	187	217	44	60	135	1.75	0.49	1.1	290	0.21	5	18
Brussels sprouts, boiled in unsalted water	5	404	26	17	71	0,60	0,04	0,3	25	0,23	1	1
Brussels sprouts, raw	6	450	26	8	77	0.70	0.02	0.5	38	0.20	N	1
Bubble and squeak, fried in rapeseed oil, homemade	3	282	31	14	31	0.39	0.05	0.2	78	0.12	1	1
Bubble and squeak, fried in sunflower oil, homemade	3	283	30	14	31	0.39	0.05	0.2	78	0.12	1	1
Buckwheat, groats	1	220	12	48	150	2.00	0.70	2.6	N	1.60	9	N
Build up, powder, shake, assorted flavours	250	1070	725	263	600	13.38	4.90	14.0	N	2.60	N	150
Build-up powder, soup, assorted flavours	980	767	763	232	541	10.50	N	10.7	N	N	N	102
Burger, beef, 62-85% beef, raw	330	210	32	18	170	2.10	0.11	2.5	460	0.13	N	N
Burger, beef, 62-85%, beef, grilled	440	270	40	25	200	2.50	0.15	1.2	660	0.25	N	N
Burger, beef, 98-99% beef, fried in vegetable oil	470	420	12	26	240	2.80	0.13	6.3	570	0.02	10	13
Burger, beef, 98-99% beef, grilled	400	380	10	22	210	2.50	0.13	6.1	520	0.02	9	12
Burger, beef, 98-99% beef, raw	290	290	7	16	150	1.70	0.12	3.8	350	0.02	8	8
Burger, beef, fried in rapeseed oil, homemade	109	331	20	22	205	1.83	0.01	4.6	114	0.02	11	16
Burger, beef, grilled, homemade	114	346	21	23	215	1.92	0.01	4.8	119	0.03	11	17
Burger, beef, with bun, fried in rapeseed oil, homemade	194	289	41	24	194	1.92	0.03	3.8	263	0.11	11	17
Burger, beef, with bun, grilled, homemade	198	301	42	25	203	1.99	0.03	4.0	267	0.12	11	17
Burger, Big Mac, takeaway	390	142	68	22	142	0.90	N	N	N	N	N	N
Burger, cheeseburger, takeaway	560	210	85	27	230	1.10	0.13	3.0	760	0.23	15	15
Burger, chicken, takeaway	560	190	19	N	N	0.40	N	N	N	Tr	9	N
Burger, chicken/turkey, coated, retail, grilled	383	337	41	23	160	0.98	0.09	0.8	610	0.20	9	3
Burger, hamburger, takeaway	480	210	40	28	170	1.20	0.12	3.0	700	0.25	16	13
Burger, Quarter Pounder with cheese, takeaway	463	168	110	22	141	1.00	N	N	354	N	N	N
Burger, Whopper, takeaway	357	230	50	20	130	1.80	0.09	2.2	N	0.21	12	13
Butter, salted	730	27	18	2	23	Tr	0.01	0.1	1120	Tr	Tr	38
Butter, spreadable (75-80% fat)	484	16	11	1	12	0.04	Tr	0.1	720	Tr	Tr	4
Butter, spreadable, light (60% fat)	467	26	17	Tr	15	0.25	Tr	0.1	680	Tr	1	8
Butter, unsalted	8	27	18	2	23	Tr	0.01	0.1	18	Tr	Tr	38
Butteroil, unsalted	15	18	18	2	29	0.20	0.04	0.1	22	Tr	Tr	46
Cabbage leaves, stuffed with lamb and rice, homemade	153	190	30	13	80	0.76	0.06	1.2	69	0.13	3	5
Cabbage, average, boiled in unsalted water	5	172	47	9	24	0.34	0.02	0.1	72	0.11	1	1
Cabbage, average, raw	7	258	56	13	32	0.45	0.04	0.2	85	0.15	1	2
Cabbage, Chinese, raw	7	230	54	7	27	0.60	0.02	0.2	18	0.30	N	N
Cabbage, green, boiled in unsalted water	5	187	54	9	29	0.40	0.03	0.2	79	0.12	1	1
Cabbage, green, raw	7	288	56	14	37	0.52	0.04	0.3	75	0.18	1	1
Cabbage, red, boiled in unsalted water	6	130	44	6	34	0.30	0.01	0.1	36	0.20	2	2
Cabbage, red, cooked with apple	30	204	46	8	30	0.33	0.02	0.1	72	0.15	1	2
Cabbage, red, raw	8	250	60	9	37	0.40	0.01	0.1	45	0.20	2	2
Cabbage, white, boiled in unsalted water	5	156	39	8	18	0.27	0.02	0.1	65	0.10	Tr	1
Cabbage, white, raw	7	227	56	12	26	0.39	0.03	0.2	94	0.12	1	2
Cake bars, chocolate	235	236	96	34	164	1.64	0.27	0.7	290	0.27	3	14
Cake rusks	359	172	119	20	295	1.51	0.12	0.8	N	N	N	N
Cake, battenberg, retail	137	174	107	18	134	0.58	0.13	0.4	270	0.21	3	N
Cake, carrot, iced, retail	220	140	101	14	169	0.92	0.16	0.5	240	0.45	4	N
Cake, carrot, with topping, homemade	214	152	81	19	175	0.83	0.10	0.5	N	0.33	3	N
Cake, cherry, homemade	227	85	61	11	113	1.17	0.09	0.5	251	0.15	5	N
Cake, chocolate fudge	265	357	67	45	156	3.11	0.38	0.8	274	0.37	4	N
Cake, chocolate, not filled, homemade	351	200	63	48	205	1.80	0.40	1.0	376	0.09	N	N
Cake, chocolate, with butter icing, homemade	334	162	52	38	164	1.49	0.32	0.8	381	0.07	N	N
Cake, chocolate, with filling and icing, retail	259	340	144	39	212	3.06	0.35	0.7	268	0.36	3	14
Cake, coconut, homemade	388	175	83	21	251	1.42	0.14	0.7	318	0.44	6	N
Cake, fruit, retail	193	385	74	20	113	1.55	0.21	0.4	200	0.34	4	N
Cake, fruit, rich, homemade	133	474	73	23	75	2.00	0.26	0.5	189	0.33	3	N
Cake, fruit, rich, iced, homemade	98	351	61	27	73	1.56	0.22	0.5	133	0.28	3	N
Cake, fruit, wholemeal, homemade	240	297	70	28	167	1.63	0.18	0.7	N	0.53	N	N
Cake, lardy, homemade	18	175	104	19	108	1.29	0.13	N	115	0.36	2	17
Cake, loaf, retail	366	154	34	8	46	0.52	Tr	0.4	564	0.17	4	N
Cake, sponge, fatless, homemade	91	136	57	15	137	1.62	0.11	0.9	146	0.22	14	29
Cake, sponge, homemade	430	105	109	12	246	1.04	0.09	0.6	402	0.25	7	25
Cake, sponge, soft iced, retail	251	197	81	14	144	0.90	0.11	0.4	270	0.27	4	Tr
Cake, sponge, with butter icing, homemade	382	79	79	9	175	0.82	0.08	0.4	402	0.18	5	22
Cake, sponge, with dairy cream and jam, frozen	218	83	33	6	171	0.42	0.04	0.3	179	0.06	4	12
Cake, sponge, with jam and butter cream, retail	220	132	72	8	162	0.68	0.08	0.3	100	0.15	4	7
Cake, Swiss roll, homemade	75	109	45	12	103	1.23	0.08	0.7	109	0.19	11	23
Cake, Swiss rolls, chocolate covered and filled, retail	259	331	85	44	186	2.66	0.34	0.8	210	0.37	3	14
Cakes from 'healthy eating' ranges	70	115	103	9	186	0.88	0.17	0.4	80	0.18	4	Tr
Cakes, crispie, homemade	169	232	23	66	123	5.67	0.49	1.3	254	0.57	5	2
Cakes, fancy iced, individual, retail	275	147	72	10	148	0.92	0.06	0.3	180	0.13	3	Tr
Calamari, coated in batter, baked	1182	88	41	33	259	0.52	0.12	0.8	1280	0.19	17	3
Callaloo and cho cho, homemade	119	348	105	35	35	1.32	N	0.5	134	N	N	N
Callaloo and okra, homemade	98	300	98	34	33	1.11	0.04	0.4	117	N	1	N
Cannelloni, spinach, homemade	74	123	122	17	92	0.61	N	0.6	N	0.22	N	N
Cannelloni, vegetable, homemade	65	117	102	13	91	0.42	0.05	0.6	N	0.20	N	N
Caramel bars and sweets, chocolate covered	160	297	154	37	156	1.27	0.17	0.8	280	0.20	2	40
Caraway seeds	17	1350	950	260	510	32.30	1.06	5.2	N	2.50	N	N
Carbonnade of Beef, homemade	230	244	18	17	114	1.21	0.05	2.8	307	0.08	4	N
Cardamom, ground	18	1120	130	230	170	100.00	1.30	2.6	N	8.90	N	N
Carp, raw	43	360	47	36	240	0.90	0.06	1.0	37	0.04	28	N
Carrot juice	51	240	16	8	25	0.20	0.04	0.1	N	0.10	Tr	Tr
Carrots, old, boiled in unsalted water	29	166	31	8	17	0.34	0.04	0.1	84	0.09	Tr	Tr
Carrots, old, microwaved	44	267	36	11	23	0.25	0.05	0.2	130	0.11	Tr	Tr
Carrots, old, raw	27	178	26	7	16	0.23	0.03	0.1	122	0.07	Tr	Tr
Carrots, young, boiled in unsalted water	23	160	30	6	15	0.40	0.02	0.2	28	0.10	1	2
Carrots, young, canned in water, re-heated, drained	Tr	110	25	5	14	0.60	0.04	0.1	N	0.10	1	N
Carrots, young, raw	40	240	34	9	25	0.40	0.02	0.2	39	0.10	1	2
Cashew fruit, flesh only	7	120	9	N	25	0.80	N	N	N	N	N	N
Cashew nuts, kernel only, plain	15	710	32	270	560	6.20	2.11	5.9	17	1.70	29	11
Cashew nuts, kernel only, roasted and salted	290	730	35	250	510	6.20	2.04	5.7	490	1.80	34	11
Cassava, baked	5	350	19	26	36	0.50	0.09	0.7	9	0.20	N	N
Cassava, boiled in unsalted water	4	260	17	18	39	0.50	0.09	0.3	8	0.20	N	N
Cassava, frozen, raw	9	360	17	21	43	0.10	0.09	0.3	11	0.20	N	N
Cassava, raw	5	330	18	21	34	0.50	0.09	0.6	10	0.20	N	N
Cassava, steamed	4	340	18	22	35	0.50	0.09	0.8	9	0.20	N	N
Casserole, bean and mixed vegetable, homemade	58	211	20	16	54	0.62	0.06	0.3	N	0.14	1	N
Casserole, bean and root vegetable, homemade	34	260	24	18	54	0.75	0.07	0.3	N	0.17	1	N
Casserole, beef, made with cook-in sauce	302	317	18	19	139	1.32	0.03	4.0	478	0.07	5	12
Casserole, pork and apple, homemade	176	240	14	15	111	0.54	0.03	0.9	53	0.07	7	3
Casserole, pork, made with cook-in sauce	183	374	17	22	177	0.83	0.04	1.4	274	0.05	11	4
Casserole, rabbit, homemade	390	218	16	14	115	0.60	0.04	0.7	135	0.02	8	N
Casserole, sausage, homemade	443	247	32	18	136	0.82	0.10	1.2	596	0.12	6	4
Casserole, sweet potato and green banana, homemade	79	285	19	34	38	0.52	0.12	0.3	160	0.34	1	7
Casserole, vegetable, homemade	36	311	24	17	46	0.58	0.07	0.3	127	0.18	1	3
Catfish, flesh only, steamed	110	320	18	36	240	0.60	0.07	0.9	150	0.01	N	120
Catfish, flesh only, steamed, weighed with bones	92	270	15	31	200	0.50	0.06	0.8	120	0.01	N	100
Catfish, raw	95	280	20	27	180	0.50	0.05	0.7	110	0.01	N	90
Cauliflower cheese, made with semi-skimmed milk, homemade	104	223	116	14	101	0.37	0.03	0.7	202	0.11	2	10
Cauliflower cheese, made with skimmed milk, homemade	105	224	117	14	102	0.37	0.03	0.7	203	0.11	2	N
Cauliflower cheese, made with whole milk, homemade	104	223	116	14	101	0.37	0.03	0.7	204	0.11	2	N
Cauliflower cheese, retail	200	309	119	18	119	0.57	0.03	0.8	316	0.23	1	9
Cauliflower in white sauce, made with semi-skimmed milk, homemade	38	204	58	12	67	0.35	0.02	0.3	98	0.11	1	N
Cauliflower in white sauce, made with skimmed milk, homemade	38	206	60	13	67	0.36	0.02	0.3	98	0.11	1	N
Cauliflower in white sauce, made with whole milk, homemade	39	204	58	13	67	0.36	0.02	0.3	102	0.11	1	N
Cauliflower with onions and chilli pepper, homemade	7	212	23	12	44	0.46	0.03	0.2	57	0.19	1	1
Cauliflower, boiled in unsalted water	7	215	19	12	45	0.45	0.03	0.2	54	0.14	1	N
Cauliflower, raw	7	252	17	12	37	0.42	0.03	0.3	73	0.13	1	N
Caviare, bottled in brine, drained	2120	60	10	3	N	0.50	N	1.1	N	N	N	N
Celeriac, boiled in unsalted water	79	330	34	13	52	0.70	0.03	0.2	19	0.10	N	N
Celeriac, raw	91	460	40	21	63	0.80	0.04	0.3	22	0.10	N	N
Celery seeds	160	1400	1770	440	550	44.90	1.37	5.7	N	7.60	N	N
Celery, boiled in unsalted water	43	170	23	4	11	0,03	0,01	Tr	118	0,03	Tr	1
Celery, raw	77	304	41	6	20	0,06	0,01	0,1	210	0,06	Tr	1
Cereal bars, with fruit and/or nuts, no chocolate, unfortified	65	308	51	50	177	1.81	0.24	1.0	88	0.17	2	1
Cereal bars, with fruit and/or nuts, with chocolate, unfortified	221	309	73	58	182	1.92	0.32	1.2	300	0.14	2	6
Chapatis, made with fat, retail	300	160	66	41	130	2.30	0.20	1.1	580	1.40	4	N
Chapatis, made without fat	120	150	60	37	120	2.10	0.20	1.0	230	1.20	4	N
Chard, Swiss, boiled in unsalted water	180	550	58	86	33	2.30	N	N	N	N	N	N
Chard, Swiss, raw	210	380	51	81	46	1.80	N	N	N	N	N	N
Cheese and onion rolls, pastry, retail	310	169	121	19	119	1.30	0.08	0.8	460	0.30	4	19
Cheese pudding, homemade	272	156	224	18	198	0.78	0.04	1.3	403	0.08	N	N
Cheese sauce, made with semi-skimmed milk, homemade	213	163	247	16	183	0.19	0.02	1.2	342	0.05	2	34
Cheese sauce, made with skimmed milk, homemade	215	167	250	17	184	0.20	0.01	1.2	339	0.05	2	34
Cheese sauce, made with whole milk, homemade	212	163	246	16	184	0.19	0.02	1.2	343	0.05	2	35
Cheese sauce, packet mix, made up with semi-skimmed milk, homemade	382	194	171	15	184	0.12	Tr	0.7	545	0.04	N	N
Cheese sauce, packet mix, made up with skimmed milk, homemade	452	196	171	15	176	0.11	Tr	0.7	639	0.03	N	N
Cheese sauce, packet mix, made up with whole milk, homemade	450	192	166	15	176	0.11	Tr	0.8	641	0.03	N	N
Cheese spread, plain	730	219	498	24	835	Tr	Tr	1.8	560	0.04	4	29
Cheese spread, plain, reduced fat	750	235	485	24	850	0.29	0.05	1.7	562	0.04	4	29
Cheese straws/twists, retail	974	153	233	24	215	1.15	0.14	1.4	1500	0.45	11	9
Cheese, Brie, rind only	569								860
Cheese, Brie, with outer rind removed	556	91	256	15	232	Tr	Tr	2.0	900	Tr	5	16
Cheese, Caerphilly	480	91	550	20	400	0.70	0.14	3.3	750	Tr	11	46
Cheese, Camembert	605	104	235	14	241	Tr	Tr	2.1	1120	Tr	7	N
Cheese, Cheddar type, '30% less fat'	720	110	840	39	620	0.20	0.05	2.8	1190	Tr	11	N
Cheese, Cheddar type, half fat	670	110	840	39	620	0.20	0.05	2.8	1110	Tr	11	N
Cheese, Cheddar, English	723	75	739	29	505	0.30	0.03	4.1	1040	0.03	6	30
Cheese, cottage, plain	250	161	127	13	171	Tr	Tr	0.6	400	Tr	4	24
Cheese, cottage, plain, reduced fat	210	161	127	13	171	Tr	Tr	0.6	340	Tr	4	24
Cheese, Danish blue	1220	88	488	20	344	Tr	Tr	3.0	1950	0.01	7	12
Cheese, Derby	580	87	680	26	470	0.40	0.02	1.8	1090	Tr	11	46
Cheese, Dolcelatte, rind removed	903	94	314	13	253	Tr	Tr	2.3	1380	0.01	6	46
Cheese, Double Gloucester	673	79	660	23	460	0.40	0.03	1.8	970	Tr	12	46
Cheese, Edam	996	89	795	34	508	0.30	Tr	3.8	1570	0.01	7	13
Cheese, Emmental	187	87	1025	38	637	0.30	0.61	4.6	300	0.02	5	18
Cheese, Feta	1000	95	360	20	280	0.20	0.07	0.9	1630	Tr	5	N
Cheese, goats milk, full fat, soft, white rind	601	132	133	14	229	Tr	0.06	1.0	1060	0.02	6	51
Cheese, Gouda	925	82	773	32	498	0.30	Tr	3.9	1440	0.03	8	N
Cheese, Gruyere	670	99	950	37	610	0.30	0.13	2.3	1040	Tr	N	N
Cheese, Halloumi	1200	88	794	40	517	Tr	Tr	3.7	1730	0.05	12	60
Cheese, hard, average	687	77	707	27	487	0.33	0.04	3.3	990	0.02	10	41
Cheese, Lancashire	575	81	572	22	422	0.30	0.03	3.6	910	0.02	11	46
Cheese, Mascarpone	70	137	161	11	116	Tr	Tr	0.7	110	Tr	2	14
Cheese, Mozzarella, fresh	395	51	362	15	267	Tr	Tr	2.7	650	0.02	6	18
Cheese, Paneer	19	69	537	23	383	Tr	Tr	3.2	N	0.02	N	N
Cheese, Parmesan, fresh	660	152	1025	41	680	0.80	0.84	5.1	1100	0.03	12	72
Cheese, Port Salut, St Paulin type	699	62	609	25	386	0.40	Tr	3.0	970	0.02	5	24
Cheese, processed, plain	1000	178	610	27	768	0.50	Tr	2.6	800	0.04	5	27
Cheese, processed, slices, reduced fat	810	148	642	25	513	0.27	0.06	2.4	630	0.04	6	22
Cheese, processed, smoked	1270	87	680	27	1030	0.30	0.20	3.2	820	Tr	10	29
Cheese, Quark	45	140	120	11	200	Tr	0.06	0.9	110	Tr	N	4
Cheese, Red Leicester	665	76	723	29	495	0.30	0.05	4.0	961	0.03	11	46
Cheese, Red Windsor	690	87	690	31	450	0.20	0.03	2.1	1030	Tr	11	46
Cheese, Ricotta	100	110	240	13	170	0.40	N	1.3	N	Tr	N	N
Cheese, Roquefort	1670	91	530	33	400	0.40	0.09	1.6	2670	Tr	N	N
Cheese, Sage Derby	600	64	610	23	480	0.70	Tr	1.2	950	Tr	11	46
Cheese, spreadable, full fat, soft, white	260	89	76	7	97	Tr	Tr	0.7	440	Tr	3	11
Cheese, spreadable, medium fat, soft, white	270	120	99	10	129	Tr	Tr	0.7	460	Tr	4	11
Cheese, spreadable, soft white, low fat	260	141	121	11	154	Tr	Tr	1.1	440	Tr	5	17
Cheese, Stilton, blue	788	96	326	15	314	0.20	0.04	2.9	1230	0.02	7	40
Cheese, Stilton, white	770	93	250	16	260	0.30	Tr	1.0	1310	Tr	9	46
Cheese, Wensleydale	440	89	560	19	410	0.30	0.11	3.4	710	Tr	11	46
Cheese, White Cheshire	492	82	516	21	394	0.30	Tr	3.4	760	0.02	3	41
Cheese, white, average	502	82	544	22	408	0.30	0.03	3.5	810	0.02	3	41
Cheesecake, fruit, frozen	146	96	56	9	64	0.46	0.06	0.4	220	0.16	2	9
Cheesecake, fruit, individual	90	165	78	13	100	0.40	Tr	0.5	150	0.10	2	26
Cheesecake, homemade	266	117	67	12	96	0.54	0.06	0.6	340	0.07	5	N
Chelsea buns, homemade	139	240	108	22	119	1.41	0.25	0.7	244	0.41	N	N
Cherries, flesh and skin, raw	Tr	238	12	9	26	0,25	0,09	0,1	5	0,07	Tr	Tr
Cherries, flesh and skin, raw, weighed with stones	Tr	219	11	9	24	0,23	0,08	0,1	5	0,06	Tr	Tr
Cherries, glace	27	24	56	5	9	0.90	0.08	0.1	N	Tr	Tr	N
Cherries, stewed with sugar	Tr	170	10	7	16	0.20	0.06	0.1	Tr	0.10	1	Tr
Cherries, stewed with sugar, weighed with stones	Tr	140	9	6	14	0.10	0.05	0.1	Tr	0.10	1	Tr
Cherries, stewed without sugar	Tr	180	11	8	18	0.20	0.06	0.1	Tr	0.10	1	Tr
Cherries, stewed without sugar, weighed with stones	Tr	160	9	7	15	0.10	0.05	0.1	Tr	0.10	1	Tr
Cherries, West Indian, flesh only	5	110	11	18	15	0.20	N	N	10	N	N	N
Chervil, dried	83	4740	1350	130	450	31.90	0.44	8.8	N	2.10	N	N
Chestnuts, dried	21	940	87	62	140	1.70	0.43	0.9	28	0.90	Tr	N
Chestnuts, kernel only, raw	11	500	46	33	74	0.90	0.23	0.5	15	0.50	Tr	N
Chestnuts, kernel only, raw, weighed with shells	9	410	38	27	61	0.70	0.19	0.4	12	0.40	Tr	N
Chevda/chevra/chewra, homemade	114	584	69	124	302	3.83	0.67	N	169	N	N	N
Chicken breast/steak, coated, baked	466	300	30	26	203	0.65	0.07	0.6	580	0.16	7	3
Chicken chasseur, homemade	133	284	11	20	137	0.60	0.07	0.5	202	0.07	8	4
Chicken chasseur, homemade, weighed with bone	118	253	10	18	122	0.53	0.06	0.4	180	0.06	7	4
Chicken fricassee, homemade	263	256	20	15	99	0.68	0.06	0.7	397	0.07	6	N
Chicken fricassee, reduced fat, homemade	263	271	29	16	107	0.70	0.06	0.7	398	0.07	N	N
Chicken in white sauce, made with semi-skimmed milk	89	264	68	20	171	0.46	0.06	1.0	125	0.03	9	20
Chicken in white sauce, made with whole milk	91	263	67	21	172	0.47	0.06	1.1	131	0.04	9	20
Chicken pieces, coated, takeaway	535	350	28	27	218	0.65	0.07	0.6	700	0.21	8	3
Chicken portions, battered, deep fried, takeaway	477	338	20	28	204	0.85	0.06	1.4	660	0.07	15	3
Chicken satay, takeaway	613	363	30	43	223	1.04	0.14	0.9	690	0.39	12	23
Chicken slices	580	360	13	28	350	0.40	0.08	0.8	730	0.02	11	5
Chicken soup, cream of, canned, condensed, as served	250	31	20	4	20	0.30	0.02	0.3	380	Tr	Tr	2
Chicken wings, marinated, meat and skin, barbecued	390	350	42	27	200	1.30	0.09	1.6	610	0.15	17	6
Chicken wings, marinated, meat and skin, barbecued, weighed with bone	250	230	27	18	130	0.90	0.06	1.1	400	0.10	11	4
Chicken, breast, casseroled, meat and skin	60	260	10	24	200	0.50	0.06	1.1	60	0.01	14	8
Chicken, breast, casseroled, meat and skin, weighed with bone	55	240	9	22	180	0.40	0.05	1.0	55	0.01	13	7
Chicken, breast, casseroled, meat only	60	270	9	25	210	0.50	0.06	1.1	60	0.01	13	8
Chicken, breast, grilled with skin, meat only	60	410	7	34	280	0.50	0.06	0.8	66	0.01	15	6
Chicken, breast, grilled without skin, meat only	55	460	6	36	310	0.40	0.04	0.8	67	0.01	16	7
Chicken, breast, grilled, meat and skin	61	400	7	33	270	0.60	0.06	0.8	69	0.01	15	6
Chicken, breast, strips, stir-fried in corn oil	61	420	6	33	280	0.50	0.08	0.8	63	0.01	15	7
Chicken, corn-fed, raw, dark meat only	80	300	7	23	200	0.90	0.05	1.6	83	0.01	14	5
Chicken, corn-fed, raw, light meat only	90	330	9	28	230	0.40	0.09	0.8	66	0.01	12	5
Chicken, corn-fed, raw, meat only	85	320	8	26	210	0.60	0.07	1.2	75	0.01	13	5
Chicken, corn-fed, raw, skin only	50	130	6	9	95	0.60	0.02	0.7	64	0.01	N	5
Chicken, corn-fed, roasted, dark meat only	95	290	9	22	200	1.00	0.08	2.1	76	0.02	16	6
Chicken, corn-fed, roasted, light meat only	90	330	9	28	230	0.40	0.06	0.8	54	0.01	13	6
Chicken, corn-fed, roasted, meat only	90	310	9	25	210	0.70	0.07	1.5	65	0.02	15	6
Chicken, dark meat, raw	90	390	7	24	110	0.80	0.02	1.7	110	0.01	14	6
Chicken, dark meat, roasted	100	300	17	23	200	0.80	0.08	2.2	88	0.02	17	6
Chicken, drumsticks, casseroled, meat and skin	75	200	30	18	170	1.10	0.07	1.9	70	0.02	15	7
Chicken, drumsticks, casseroled, meat and skin, weighed with bone	50	130	20	12	110	0.70	0.04	1.2	45	0.01	10	5
Chicken, drumsticks, casseroled, meat only	70	220	30	21	180	1.30	0.06	2.2	70	0.02	17	7
Chicken, drumsticks, roasted, meat and skin	130	280	15	25	210	1.00	0.09	2.3	90	0.02	17	7
Chicken, drumsticks, roasted, meat and skin, weighed with bone	80	180	9	16	130	0.60	0.06	1.4	60	0.01	11	4
Chicken, drumsticks, roasted, meat only	170	260	16	25	210	0.90	0.10	2.5	84	0.02	17	7
Chicken, leg quarter, casseroled, meat and skin	70	210	24	19	180	0.90	0.07	1.7	70	0.02	14	6
Chicken, leg quarter, casseroled, meat and skin, weighed with bone	45	130	15	12	110	0.60	0.04	1.1	45	0.01	9	4
Chicken, leg quarter, casseroled, meat only	75	220	26	20	190	0.90	0.07	1.8	70	0.02	15	6
Chicken, leg quarter, raw, meat and skin	80	330	7	21	110	0.80	0.04	1.4	100	0.01	13	8
Chicken, leg quarter, raw, meat and skin, weighed with bone	55	230	5	14	75	0.50	0.03	1.0	70	0.01	9	5
Chicken, leg quarter, roasted, meat and skin	95	230	12	20	180	0.80	0.06	1.7	85	0.01	16	7
Chicken, leg quarter, roasted, meat and skin, weighed with bone	50	120	6	10	90	0.40	0.03	0.9	45	0.01	8	4
Chicken, light meat, raw	60	370	5	29	220	0.50	0.05	0.7	77	0.01	12	6
Chicken, light meat, roasted	60	360	7	30	250	0.40	0.17	0.8	62	0.01	14	7
Chicken, meat, average, raw	77	380	6	26	160	0.70	0.03	1.2	95	0.01	13	6
Chicken, meat, average, roasted	80	330	11	26	220	0.70	0.10	1.5	75	0.02	16	7
Chicken, portions, not coated, deep-fried, meat and skin	150	310	15	25	220	1.00	0.11	2.0	94	0.02	18	8
Chicken, portions, not coated, deep-fried, meat and skin, weighed with bone	110	210	10	17	150	0.70	0.07	1.3	65	0.01	13	6
Chicken, skin, casseroled	55	150	17	14	130	1.00	0.09	1.0	N	0.02	N	N
Chicken, skin, raw	50	130	8	9	91	0.60	0.10	0.7	57	0.01	9	16
Chicken, skin, roasted/grilled, dry	80	260	16	26	210	1.30	0.05	1.2	N	0.03	N	N
Chicken, skin, roasted/grilled, moist	80	240	12	20	170	1.00	0.04	0.9	N	0.02	N	N
Chicken, stir-fried with mushrooms and cashew nuts, homemade	322	426	10	43	171	1.24	0.21	1.4	489	0.29	13	6
Chicken, stir-fried with peppers in black bean sauce, homemade	366	356	20	29	144	1.34	0.06	1.1	596	0.09	N	6
Chicken, stir-fried with rice and vegetables, retail, reheated	N	180	22	13	95	1.10	0.10	2.0	N	0.08	N	N
Chicken, thighs, casseroled, meat and skin	70	170	26	16	170	1.00	0.07	1.8	70	0.02	15	7
Chicken, thighs, casseroled, meat and skin, weighed with bone	60	140	22	13	140	0.80	0.06	1.5	60	0.02	12	6
Chicken, thighs, casseroled, meat only, diced	40	150	14	19	150	1.00	0.15	2.1	81	0.02	17	7
Chicken, whole, corn-fed, raw, meat and skin	80	270	8	22	190	0.60	0.06	1.1	70	0.01	12	5
Chicken, whole, corn-fed, raw, meat and skin, weighed with bone	50	180	5	14	120	0.30	0.04	0.7	45	0.01	8	3
Chicken, whole, corn-fed, roasted, meat and skin	90	300	10	25	210	0.80	0.07	1.4	75	0.02	15	7
Chicken, whole, corn-fed, roasted, meat and skin, weighed with bone	55	180	6	15	130	0.50	0.04	0.8	45	0.01	9	4
Chicken, whole, raw, meat and skin	70	320	7	22	140	0.70	0.05	1.1	85	0.01	12	8
Chicken, whole, raw, meat and skin, weighed with bone	45	210	4	14	90	0.40	0.03	0.7	55	0.01	8	5
Chicken, whole, roasted, meat and skin	80	320	11	26	220	0.70	0.09	1.5	80	0.02	15	7
Chicken, whole, roasted, meat and skin, weighed with bone	50	200	7	16	140	0.40	0.06	0.9	50	0.01	9	4
Chicken, wing quarter, casseroled, meat and skin	60	230	15	21	180	0.60	0.07	1.3	60	0.01	13	7
Chicken, wing quarter, casseroled, meat and skin, weighed with bone	40	160	10	14	120	0.40	0.05	0.9	40	0.01	9	5
Chicken, wing quarter, casseroled, meat only	65	250	15	23	200	0.60	0.06	1.3	60	0.01	14	7
Chicken, wing quarter, raw, meat and skin	60	320	6	24	180	0.60	0.06	0.8	75	0.01	12	8
Chicken, wing quarter, raw, meat and skin, weighed with bone	40	210	4	16	120	0.40	0.04	0.5	50	0.01	8	5
Chicken, wing quarter, roasted, meat and skin	100	260	11	24	200	0.60	0.04	1.1	75	0.01	15	7
Chicken, wing quarter, roasted, meat and skin, weighed with bone	55	140	6	13	110	0.30	0.02	0.6	40	0.01	8	4
Chicken/turkey pasties/slices, puff pastry	360	169	36	15	81	0.68	0.07	0.5	570	0.23	4	6
Chicken/turkey pieces, coated, baked	360	278	31	24	169	1.07	0.08	0.8	510	0.20	7	3
Chicory, pale variety, boiled in unsalted water	1	110	20	5	25	0.40	0.02	0.4	23	0.30	N	N
Chicory, pale variety, raw	1	170	21	6	27	0.40	0.05	0.2	25	0.30	N	N
Chilli con carne, homemade	101	263	21	17	90	1.11	0.05	1.7	166	0.10	3	5
Chilli con carne, retail, reheated	310	300	42	21	90	1.50	0.13	1.4	470	0.18	N	N
Chilli con carne, retail, reheated, with rice	188	187	33	15	70	0.92	0.11	1.0	317	0.21	3	N
Chilli powder	4000	1950	330	149	300	17.30	1.00	4.3	5980	1.70	N	N
Chilli sauce	1250	140	17	15	28	2.80	0.07	0.1	1770	0.17	Tr	2
Chilli, bean and lentil, homemade	41	354	45	28	93	2.13	0.12	0.7	N	0.31	10	N
Chilli, Quorn, homemade	101	211	25	21	94	0.76	0.08	2.1	N	0.87	N	N
Chilli, vegetable, homemade	127	235	29	17	53	0.82	0.04	0.3	N	0.18	2	N
Chinese 5 spice	63	1070	1040	210	260	25.60	0.74	2.9	N	8.40	N	N
Chital, raw	34	120	110	N	210	2.10	0.17	N	N	N	N	N
Chives, fresh	3	296	92	42	58	1.60	0.16	0.6	N	0.37	Tr	N
Cho cho fritters, fried in rapeseed oil, homemade	49	176	56	19	82	0.87	N	0.5	114	N	N	N
Cho cho, boiled in unsalted water	4	120	13	13	20	0.30	N	0.2	33	N	N	N
Cho cho, raw	5	150	16	17	25	0.40	N	0.2	42	N	N	N
Chocolate covered bar with caramel and cereal	161	329	140	40	158	4.60	0.24	0.8	230	0.40	4	N
Chocolate covered caramel and biscuit fingers	191	242	100	30	118	1.62	0.13	0.6	310	0.30	1	16
Chocolate covered wafer biscuit	90	340	167	41	151	2.37	0.27	0.8	130	0.35	4	22
Chocolate nut spread	50	390	130	65	180	2.20	0.48	1.0	60	1.10	N	N
Chocolate nut sundae	36	131	65	18	71	0.36	0.07	0.3	61	0.10	1	21
Chocolate spread	58	362	91	51	128	4.87	0.32	0.7	160	0.40	1	15
Chocolate, dark, with crème or mint fondant centres	6	389	49	13	104	0.67	0.06	0.6	30	0.10	3	8
Chocolate, fancy and filled	88	270	110	48	150	1.20	0.30	0.8	140	0.39	2	N
Chocolate, milk	89	451	226	57	224	2.05	0.31	1.1	190	0.30	3	51
Chocolate, plain	6	300	33	89	140	2.30	0.71	1.3	9	0.63	4	3
Chocolate, white	110	350	270	26	230	0.20	Tr	0.9	250	0.02	N	N
Chorizo	1400	240	N	N	N	N	N	N	N	N	N	N
Choux buns, homemade	122	99	53	10	86	0.80	0.04	0.5	198	0.15	7	N
Chow mein, beef, retail, reheated	200	N	N	N	N	1.30	N	N	310	N	N	N
Chow mein, chicken, takeaway	466	90	46	11	64	1.01	0.05	0.4	720	0.15	N	N
Chow mein, pork and chicken, homemade	362	210	23	21	110	0.93	0.06	0.6	N	0.08	N	N
Chutney, apple, homemade	11	179	21	10	21	0.75	0.10	0.2	35	0.11	1	1
Chutney, mango, sweet	1300	42	9	19	8	1.10	Tr	Tr	1530	0.07	N	N
Chutney, tomato	410	300	14	12	27	0.60	0.09	0.2	790	0.12	N	N
Chutney, tomato, homemade	8	264	25	12	30	0.68	0.10	0.2	82	0.15	Tr	N
Cider, dry	7	72	8	3	3	0.50	0.04	Tr	6	Tr	Tr	N
Cider, low alcohol	3	81	7	2	4	0.10	0.03	Tr	2	0.01	Tr	Tr
Cider, strong	2	97	5	4	9	0.30	0.02	Tr	5	Tr	Tr	N
Cider, sweet	7	72	8	3	3	0.50	0.04	Tr	6	Tr	Tr	N
Cinnamon, ground	10	431	1002	60	64	8.32	0.34	1.8	N	17.47	3	N
Citrus fruit, soft/easy peelers, flesh only	1	128	25	9	15	0.09	0.04	Tr	55	0.02	Tr	1
Citrus fruit, soft/easy peelers, flesh only, weighed with peel and pips	1	100	19	7	12	0.07	0.03	Tr	43	0.02	Tr	1
Cloves, dried	240	1100	730	260	110	5.60	0.49	2.2	N	8.50	N	N
Cockles, boiled	490	110	91	46	140	28.00	0.38	2.1	750	0.84	43	160
Coco fritters, fried in rapeseed oil, homemade	213	292	55	28	216	1.15	0.16	1.2	88	0.43	N	N
Cocoa butter	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	N
Cocoa powder	N	1500	130	520	660	10.50	3.90	6.9	N	N	N	N
Cocoa powder, made up with semi-skimmed milk	41	178	118	20	103	0.22	0.07	0.5	84	N	1	N
Cocoa powder, made up with skimmed milk	42	183	123	21	105	0.22	0.07	0.6	84	N	1	N
Cocoa powder, made up with whole milk	41	179	118	20	105	0.22	0.08	0.6	86	N	1	N
Coconut ice, homemade	17	162	35	21	50	0.82	0.18	0.3	56	0.35	3	7
Coconut milk	110	280	29	30	30	0.10	0.04	0.1	180	N	N	N
Coconut milk, reduced fat, retail	Tr	N	N	N	N	N	N	N	N	N	N	N
Coconut milk, retail	Tr	N	N	N	N	N	N	N	N	N	N	N
Coconut, desiccated	28	660	23	90	160	3.60	0.55	0.9	200	1.80	12	3
Coconut, flesh only, fresh	17	370	13	41	94	2.10	0.32	0.5	110	1.00	1	1
Cod, dried, salted, boiled	400	31	22	35	160	0.40	N	N	670	0.01	52	N
Cod, flesh only, baked	91	367	18	30	189	0.15	0.02	0.6	130	0.01	44	161
Cod, flesh only, baked, weighed with bones and skin	81	327	16	27	168	0.13	0.02	0.5	116	0.01	39	161
Cod, flesh only, grilled	128	453	17	35	238	0.10	0.03	0.5	232	0.01	32	276
Cod, flesh only, microwaved	108	427	16	32	216	0.16	0.02	0.5	168	0.01	44	243
Cod, flesh only, poached in milk, butter and salt added	110	330	11	26	180	0.10	0.02	0.5	150	0.01	33	120
Cod, flesh only, poached in milk, butter and salt added, weighed with bones and skin	96	290	1	23	160	0.10	0.02	0.4	130	0.01	29	100
Cod, flesh only, raw	91	322	12	25	169	0.10	0.02	0.3	165	0.01	23	196
Cod, flesh only, salted and smoked, raw	500	390	9	25	190	0.10	0.02	0.4	700	0.01	28	110
Cod, flesh only, steamed	127	420	16	32	220	0.10	0.03	0.4	209	0.01	30	256
Cod, flesh only, steamed, weighed with bones and skin	110	365	14	28	192	0.10	0.02	0.4	182	0.01	26	223
Cod, in batter, baked	424	230	32	21	158	0.51	0.04	0.4	530	0.14	17	99
Cod, in batter, fried in dripping, takeaway	175	326	80	24	208	0.39	0.04	0.5	220	0.09	22	214
Cod, in batter, fried in rapeseed oil	424	230	32	21	158	0.51	0.04	0.4	530	0.14	17	99
Cod, in batter, fried in sunflower oil, takeaway	175	326	80	26	208	0.39	0.04	0.5	220	0.09	22	214
Cod, in batter, fried, takeaway	175	326	79	26	208	0.39	0.04	0.5	220	0.09	22	214
Cod, in breadcrumbs, baked	330	245	41	22	137	0.54	0.05	0.4	480	0.17	21	99
Coffee and chicory essence, with water	3	32	1	2	4	Tr	0.03	N	4	N	N	N
Coffee, cappuccino, latte	25	129	65	10	50	0.06	0.02	0.2	60	0.04	1	9
Coffee, infusion, average	Tr	92	3	8	7	0.10	Tr	Tr	3	0.05	Tr	Tr
Coffee, infusion, average, with semi-skimmed milk	7	10	19	8	19	0.10	Tr	0.1	16	0.04	Tr	2
Coffee, infusion, average, with single cream	3	94	9	8	11	0.10	Tr	0.1	8	0.05	Tr	Tr
Coffee, infusion, average, with whole milk	6	97	15	8	16	0.10	Tr	0.1	14	0.04	Tr	2
Coffee, infusion, strong	1	120	3	10	8	0.10	0.01	0.1	3	0.07	Tr	Tr
Coffee, infusion, weak	Tr	64	2	5	5	Tr	Tr	Tr	2	0.03	Tr	Tr
Coffee, instant, made up with water	Tr	33	1	3	3	Tr	Tr	Tr	1	0.02	Tr	Tr
Coffee, instant, made up with water and semi-skimmed milk	8	49	17	4	15	Tr	Tr	0.1	14	0.02	Tr	2
Coffee, instant, made up with water and whole milk	7	45	14	4	13	Tr	Tr	0.1	11	Tr	Tr	2
Coffee, Irish	4	74	11	7	13	0.11	Tr	Tr	8	0.03	Tr	6
Coffee, powder, instant	81	3780	140	330	310	4.60	0.62	1.1	65	2.10	9	Tr
Coffeemate, whitener powder	400	900	4	N	350	N	N	N	N	N	N	N
Cola	5	1	6	1	30	Tr	Tr	Tr	Tr	Tr	Tr	Tr
Cola, diet	5	1	6	1	30	Tr	Tr	Tr	Tr	Tr	Tr	Tr
Cole leaves, dried, boiled in unsalted water	85	170	67	17	35	2.40	0.10	0.3	130	0.40	N	N
Coleslaw, not low calorie, retail	296	156	36	8	21	0.25	Tr	0.1	450	0.07	1	3
Coleslaw, with reduced calorie dressing, retail	197	175	40	8	20	0.23	0.02	0.1	320	0.10	1	3
Coley, flesh only, baked	92	410	10	43	231	0.37	0.05	0.6	176	0.01	45	151
Coley, flesh only, grilled	88	390	10	41	220	0.35	0.05	0.5	167	0.01	42	143
Coley, flesh only, poached	95	420	10	44	237	0.37	0.06	0.6	180	0.01	46	154
Coley, flesh only, raw	68	303	7	32	171	0.27	0.04	0.4	130	0.01	33	111
Coley, flesh only, steamed	87	387	10	40	218	0.34	0.05	0.6	166	0.01	42	142
Coley, flesh only, steamed, weighed with bones and skin	79	352	9	37	199	0.31	0.05	0.5	151	0.01	38	39
Complan powder, original and sweet	190	660	540	96	440	7.40	0.53	5.3	450	0.53	19	79
Complan powder, savoury	900	730	420	96	490	7.40	0.53	5.3	1400	0.61	19	79
Complan powder, savoury, made up with water	200	162	93	21	109	1.64	0.12	1.2	311	0.14	4	18
Complan powder, sweet, made up with semi-skimmed milk	75	267	212	29	170	1.63	0.12	1.5	166	0.12	5	41
Complan powder, sweet, made up with skimmed milk	76	271	216	30	171	1.64	0.12	1.5	167	0.12	5	41
Complan powder, sweet, made up with water	43	148	121	22	99	1.66	0.12	1.2	101	0.12	4	18
Complan powder, sweet, made up with whole milk	74	267	212	30	171	1.64	0.12	1.6	168	0.12	5	42
Coo-coo, homemade	9	57	9	14	32	0.36	0.04	0.3	N	N	N	N
Cooking fat, compound, not polyunsaturated	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr
Coq au vin, homemade	154	286	14	19	88	1.02	0.08	0.9	239	0.10	9	6
Coq au vin, homemade, weighed with bone	154	286	14	19	88	1.02	0.08	0.9	239	0.10	9	6
Coriander leaves, dried	210	4470	1250	690	480	8.00	1.24	2.9	N	1.80	N	N
Coriander leaves, fresh	46	521	67	26	48	1.77	0.23	0.5	N	0.43	N	N
Coriander seeds	35	1270	709	330	409	16.32	0.97	4.7	N	1.90	26	N
Corn fritters, fried in rapeseed oil, homemade	144	158	66	16	165	0.91	0.07	0.6	132	0.24	4	N
Corn pudding, homemade	43	173	65	14	95	0.44	0.03	0.5	108	0.06	4	21
Corn snacks	909	329	71	20	96	0.30	0.05	0.4	1120	0.20	9	N
Corned beef hash, homemade	321	303	21	18	71	1.10	0.11	2.1	630	0.10	3	9
Corned beef, canned	860	140	27	15	130	2.40	0.18	5.5	1560	0.02	8	14
Cornetto type ice cream cone	90	212	62	33	88	1.53	0.13	0.4	140	0.27	1	17
Cornish pasty, homemade	131	217	56	14	68	0.85	0.02	0.9	211	0.20	3	N
Cornish pasty, retail	470	200	47	16	69	0.99	0.08	1.0	720	0.34	3	3
Cornmeal, sifted	Tr	170	3	44	120	1.30	0.15	1.0	N	0.20	N	N
Coronation chicken, homemade	122	208	10	17	134	0.71	0.07	0.9	228	0.03	9	7
Coronation chicken, reduced fat, homemade	N	211	12	17	136	0.77	0.07	0.9	N	0.04	10	N
Courgette, boiled in unsalted water	Tr	238	22	16	36	0,37	0,07	0,2	41	0,10	Tr	5
Courgette, dried	Tr	6104	485	421	723	7,50	1,45	4,7	806	1,79	23	88
Courgette, fried in butter	1	490	38	32	61	1.40	0.05	0.5	65	0.10	1	N
Courgette, fried in corn oil	1	490	38	32	61	1.40	0.05	0.5	65	0.10	1	N
Courgette, fried in rapeseed oil	1	490	38	32	61	1.40	0.05	0.5	65	0.10	1	N
Courgette, raw	Tr	341	27	24	40	0,42	0,08	0,3	45	0,10	1	5
Courgette, roasted in rapeseed oil	Tr	526	42	36	62	0,65	0,12	0,4	69	0,15	2	8
Courgettes with eggs, homemade	28	355	33	22	73	1.04	0.03	0.5	76	0.10	5	N
Couscous, plain, cooked	4	154	20	32	129	1.02	0.21	0.9	82	0.55	3	Tr
Couscous, plain, raw	4	287	28	59	238	2.00	0.36	1.8	93	1.07	5	Tr
Crab, brown meat, purchased cooked	351	167	366	49	488	2.46	2.49	5.9	550	0.33	225	333
Crab, canned in brine, drained	550	100	120	32	140	2.80	0.42	5.7	830	N	N	N
Crab, purchased cooked	337	204	226	42	318	1.50	1.72	6.6	515	0.19	156	218
Crab, white and brown meat, purchased cooked, weighed with shell	148	90	99	18	140	0.66	0.76	2.9	227	0.08	69	96
Crab, white meat, purchased cooked	322	240	86	34	147	0.53	0.95	7.2	480	0.04	87	103
Crackers, wholemeal, homemade	161	230	80	38	161	2.12	0.23	1.0	263	1.20	3	N
Cranberries	2	95	12	7	11	0.70	0.05	0.2	Tr	0.10	Tr	N
Cranberry fruit juice drink	Tr	N	N	N	N	N	N	N	N	N	0	N
Crayfish, raw	150	260	33	25	240	2.20	0.44	1.3	280	0.15	70	100
Cream crackers	384	215	93	22	103	1.97	0.17	0.7	430	0.65	3	Tr
Cream of tartar	0	20780	0	0	0	0.00	0.00	0.0	0	0.00	0	0
Cream substitute, double	47	109	79	8	73	0.22	Tr	0.3	N	N	2	N
Cream substitute, single	61	139	96	10	88	0.12	Tr	0.3	N	Tr	2	N
Cream, dairy, extra thick (24% fat)	29	100	95	8	81	0.05	0.01	0.3	N	Tr	N	N
Cream, dairy, UHT, canned spray, 85% cream	31	107	54	7	57	Tr	Tr	0.2	66	Tr	1	11
Cream, dairy, UHT, half fat, canned spray	35	110	87	9	77	Tr	Tr	0.3	66	Tr	1	11
Cream, fresh, clotted	18	55	37	5	40	0.10	0.09	0.2	40	Tr	Tr	N
Cream, fresh, double, including Jersey cream	22	65	49	5	52	0.06	Tr	0.2	36	Tr	3	35
Cream, fresh, single	29	104	89	8	79	Tr	Tr	0.3	80	Tr	N	N
Cream, fresh, whipping	25	86	58	6	59	Tr	Tr	0.2	59	Tr	N	N
Cream, half, fresh	49	120	99	11	82	0.10	Tr	0.3	77	Tr	Tr	N
Crème caramel, homemade	64	121	77	9	97	0.52	0.04	0.5	93	0.01	7	29
Creme caramel, retail	70	150	94	9	77	Tr	Tr	0.3	100	Tr	N	33
Creme egg	63	145	85	27	130	0.80	0.10	0.6	110	0.10	Tr	N
Creme fraiche, full fat	22	81	58	6	58	0.11	Tr	0.2	55	Tr	0	8
Creme fraiche, half fat	36	122	95	9	81	0.10	Tr	0.3	N	Tr	4	8
Crispbread, rye	264	511	38	89	292	2.50	0.32	2.2	350	0.20	5	Tr
Croissants	330	126	75	19	93	1.10	0.05	0.7	510	0.39	8	N
Crumble, apple, homemade	64	91	24	6	25	0.44	0.06	0.1	114	0.16	1	2
Crumble, fruit, homemade	65	169	41	9	33	0.54	0.09	0.2	129	0.18	0	N
Crumble, fruit, retail	82	82	41	6	27	0.25	Tr	0.2	130	0.14	2	4
Crumble, fruit, wholemeal, homemade	63	200	31	19	62	0.63	0.12	0.4	127	0.40	1	3
Crumble, vegetable, with tinned tomatoes, homemade	69	288	38	17	48	0.95	0.09	0.3	198	0.24	1	N
Crumble, vegetable, with tinned tomatoes, wholemeal, homemade	69	322	26	28	79	1.05	0.13	0.5	191	0.48	1	N
Crumble, vegetable, with white sauce, homemade	82	187	89	15	91	0.60	0.05	0.6	187	0.18	1	N
Crumble, vegetable, with white sauce, wholemeal, homemade	148	234	78	27	126	0.73	0.07	0.8	255	0.40	2	N
Crumble, with pie filling, homemade	96	91	39	8	31	1.05	0.05	0.1	149	0.19	1	N
Crumpets, toasted	1029	168	123	17	220	1.44	0.10	0.6	1212	0.42	6	1
Cucumber, raw, flesh and skin	4	156	21	10	23	0.30	0.03	0.1	67	0.09	Tr	3
Cumin seeds	168	1790	931	366	499	66.36	0.87	4.8	N	3.33	N	N
Curly kale, boiled in unsalted water	6	229	231	13	46	1,11	0,03	0,2	57	0,38	2	2
Curly kale, raw	43	450	130	34	61	1.70	0.03	0.4	68	0.80	2	N
Currant buns, retail	230	210	110	27	100	1.90	0.18	0.6	150	0.40	N	N
Currant buns, toasted	260	233	122	30	111	2.11	0.20	0.7	170	0.44	N	N
Currants	14	720	93	30	71	1.30	0.81	0.3	16	0.70	N	N
Curry leaves, fresh	N	N	820	220	57	5.10	0.21	N	200	N	N	N
Curry paste	1520	520	150	75	110	12.80	0.29	0.8	3740	1.12	N	N
Curry powder	450	1830	640	280	270	58.30	1.04	4.1	470	4.70	N	N
Curry powder, mixed flavours	400	1880	460	240	330	32.30	N	3.7	N	N	N	N
Curry, almond, homemade	51	330	91	72	145	3.91	0.25	1.0	76	0.52	1	N
Curry, beef and spinach, homemade	36	355	52	27	110	3.02	0.10	2.7	72	0.39	4	8
Curry, beef, homemade	57	318	25	26	164	1.95	0.03	4.9	14	0.09	6	14
Curry, beef, reduced fat, homemade	64	338	27	27	174	2.08	0.04	5.2	63	0.10	6	14
Curry, beef, retail, reheated	190	340	N	N	N	N	N	N	290	N	N	N
Curry, beef, retail, reheated, with rice	173	216	N	N	N	N	N	N	264	N	N	N
Curry, bhindi subji, homemade	437	372	108	56	78	0.78	0.13	0.6	673	N	3	N
Curry, black gram, whole and red kidney bean, homemade	26	215	36	32	74	1.61	0.15	0.6	38	0.27	N	1
Curry, black gram, whole, Bengali, homemade	33	173	31	29	68	1.20	0.13	0.5	N	0.23	N	N
Curry, black gram, whole, Gujerati, homemade	71	387	61	58	132	2.41	0.28	1.0	N	0.44	N	N
Curry, black-eye bean, homemade	23	422	30	49	142	2.83	0.26	1.1	N	0.47	2	N
Curry, black-eye bean, Punjabi, homemade	N	240	16	30	97	1.30	0.15	0.8	N	0.30	2	N
Curry, Bombay potato, homemade	16	417	16	22	39	0.96	0.07	0.3	121	0.18	Tr	4
Curry, cabbage, masala, homemade	25	312	52	17	35	0.66	0.07	0.2	135	0.16	1	4
Curry, cauliflower and potato, homemade	13	333	19	17	41	0.60	0.05	0.3	92	0.16	1	1
Curry, chick pea dahl and spinach, with butter, homemade	135	326	60	39	95	2.21	0.27	1.1	174	0.57	1	N
Curry, chick pea dahl and spinach, with vegetable oil, homemade	44	322	58	39	93	2.23	0.27	1.1	33	0.57	1	N
Curry, chick pea dhal, homemade	32	390	24	40	118	1.99	0.36	1.3	48	0.58	1	N
Curry, chick pea, UK type, homemade	12	290	42	30	68	1.81	0.21	0.9	50	0.56	1	N
Curry, chick pea, whole and potato, homemade	17	220	61	24	81	1.18	0.15	0.8	42	0.41	1	N
Curry, chick pea, whole and tomato, Gujerati, with butter ghee, homemade	15	465	66	51	121	2.25	0.34	1.1	63	0.89	1	N
Curry, chick pea, whole and tomato, Gujerati, with vegetable oil, homemade	15	465	66	51	121	2.27	0.34	1.1	60	0.89	1	N
Curry, chick pea, whole and tomato, Punjabi, with butter, homemade	N	210	32	25	58	1.40	0.19	0.8	N	0.50	1	N
Curry, chick pea, whole and tomato, Punjabi, with vegetable oil, homemade	N	210	32	25	57	1.40	0.19	0.8	N	0.50	1	N
Curry, chick pea, whole, Gujerati type, homemade	43	501	89	65	147	3.96	0.44	1.4	610	1.12	1	N
Curry, chicken balti, retail	258	333	39	26	105	0.90	0.12	0.5	367	N	7	N
Curry, chicken korma, homemade	68	337	63	26	142	0.89	0.05	1.0	110	0.10	8	16
Curry, chicken tandoori, retail, reheated	N	470	58	36	280	1.80	0.12	1.5	N	0.18	16	7
Curry, chicken tikka masala, retail, reheated	220	310	60	25	140	1.30	0.10	0.7	340	0.20	7	7
Curry, chicken vindaloo, homemade	65	405	38	35	151	2.24	0.08	1.2	90	0.20	10	7
Curry, chicken vindaloo, reduced fat, homemade	68	429	40	38	160	2.37	0.09	1.2	61	0.21	7	6
Curry, chicken, average, retail, reheated	240	300	N	N	N	N	N	N	340	N	N	N
Curry, chicken, average, retail, reheated with rice	200	188	N	N	N	N	N	N	290	N	N	N
Curry, chicken, average, takeaway	356	218	41	22	112	2.32	0.08	0.6	515	0.24	7	7
Curry, chicken, made with cook-in sauce	246	448	25	32	147	1.19	0.08	1.1	395	0.19	11	6
Curry, chicken, Thai green, takeaway and restaurant	550	224	23	25	87	1.32	0.07	0.5	800	0.51	7	7
Curry, courgette and potato, homemade	2	405	17	21	42	0.59	0.04	0.3	74	0.12	Tr	N
Curry, dudhi, kofta, homemade	4	196	27	15	37	0.79	0.10	0.5	50	N	N	N
Curry, egg and potato, homemade	83	280	43	19	117	1.79	0.08	0.8	143	0.16	12	27
Curry, egg, in sweet sauce, UK type, homemade	67	155	38	13	96	1.70	0.07	0.6	96	0.14	11	22
Curry, egg, with butter, homemade	130	190	39	14	85	1.18	0.07	0.6	210	0.12	8	23
Curry, egg, with rapeseed oil, homemade	65	188	38	14	83	1.19	0.07	0.6	110	0.12	8	23
Curry, fish and vegetable, Bangladeshi, homemade	N	234	N	N	153	1.07	0.07	N	N	N	N	N
Curry, fish, Bangladeshi, homemade	N	257	N	N	261	1.14	0.09	N	N	N	N	N
Curry, fish, homemade	430	323	45	27	112	1.05	0.08	0.4	662	N	15	N
Curry, green bean, masala, homemade	14	263	52	24	40	1.40	0.07	0.3	64	0.31	1	N
Curry, haddock, Bengali, homemade	240	323	28	22	120	0.44	0.04	0.3	404	0.07	20	201
Curry, herring, Bengali, homemade	271	326	57	26	160	1.08	0.11	0.7	439	0.09	21	29
Curry, karela, homemade	2	327	27	26	46	1.11	0.20	0.3	57	0.27	N	N
Curry, lamb biryani, homemade	21	169	33	16	83	1.12	N	1.1	53	0.45	5	9
Curry, lamb biryani, reduced fat, homemade	20	174	32	17	85	1.17	0.14	1.2	59	0.47	5	7
Curry, lamb rogan josh, homemade	44	353	43	24	120	1.93	0.11	2.0	91	0.16	1	5
Curry, lamb vindaloo, homemade	59	343	55	30	160	2.75	0.11	2.8	74	0.31	2	4
Curry, lamb, made with cook-in sauce	231	392	24	26	155	1.58	0.11	3.2	373	0.19	2	6
Curry, lentil, red/masoor dahl and mung bean dahl, homemade	18	212	16	23	70	1.60	0.12	0.6	31	N	2	N
Curry, lentil, red/masoor dahl and tomato, Punjabi, homemade	18	237	19	17	55	1.47	0.10	0.5	78	N	1	N
Curry, lentil, red/masoor dahl and tomato, with butter, homemade	57	164	16	17	62	1.63	0.11	0.6	96	N	1	N
Curry, lentil, red/masoor dahl and tomato, with vegetable oil, homemade	13	162	15	17	61	1.64	0.11	0.6	29	N	1	N
Curry, lentil, red/masoor dahl and vegetable, UK type, homemade	12	256	24	25	84	2.26	0.15	0.8	44	N	1	N
Curry, lentil, red/masoor dahl, mung bean dahl and tomato, homemade	N	170	8	15	51	1.10	0.11	0.5	N	N	2	N
Curry, lentil, red/masoor dahl, Punjabi, homemade	55	285	33	28	102	2.42	0.19	1.0	110	N	2	N
Curry, lentil, red/masoor dahl, with butter, homemade	74	283	26	30	108	2.59	0.20	1.0	128	N	2	N
Curry, lentil, red/masoor dahl, with vegetable oil, homemade	20	281	25	30	106	2.60	0.20	1.0	45	N	2	N
Curry, lentil, whole/masoor, Gujerati, homemade	56	290	24	27	94	2.26	0.19	0.9	108	N	2	N
Curry, lentil, whole/masoor, Punjabi, homemade	26	223	25	25	81	2.34	0.16	0.8	47	N	1	N
Curry, mung bean dahl and spinach, homemade	153	684	144	71	120	3.14	0.16	1.1	142	0.71	4	N
Curry, mung bean dahl and tomato, homemade	N	230	9	20	53	1.00	0.13	0.5	N	0.20	3	N
Curry, mung bean dahl, Bengali, homemade	43	208	9	21	63	0.98	0.09	0.4	62	0.17	2	N
Curry, mung bean, whole and turnip leaves, homemade	99	201	73	28	64	3.01	0.15	0.6	150	N	N	N
Curry, mung bean, whole, Gujerati, homemade	6	392	30	41	95	1.75	0.15	0.7	26	0.23	4	N
Curry, mung bean, whole, Punjabi, homemade	231	251	20	27	67	1.17	0.09	0.5	356	0.16	3	N
Curry, pea and potato, homemade	26	235	19	16	43	0.99	0.05	0.3	N	0.16	Tr	N
Curry, pigeon pea dahl and tomato, homemade	10	168	6	11	36	0.42	0.10	0.3	15	0.09	N	N
Curry, pigeon pea dahl with tomatoes and peanuts, homemade	11	439	16	33	103	1.06	0.30	0.8	11	0.30	N	N
Curry, pigeon pea dahl, with butter, homemade	58	304	17	21	70	0.98	0.20	0.5	79	0.17	N	N
Curry, pigeon pea dahl, with vegetable oil, homemade	22	303	17	21	69	0.98	0.20	0.5	24	0.17	N	N
Curry, potato and pea, homemade	30	294	32	21	51	1.25	0.09	0.4	96	0.24	Tr	4
Curry, potato, Gujerati, homemade	22	225	16	15	28	0.91	0.07	0.3	80	0.11	Tr	3
Curry, potato, Punjabi, homemade	49	374	17	20	37	0.95	0.10	0.3	144	0.28	Tr	5
Curry, prawn and mushroom, homemade	73	337	26	20	105	0.91	0.46	0.7	171	0.13	17	9
Curry, Prawn bhuna, takeaway	321	207	98	27	96	4.39	0.14	0.8	440	0.33	14	34
Curry, Prawn madras, takeaway	301	188	96	26	95	4.07	0.10	0.8	N	0.30	N	N
Curry, prawn, takeaway	311	198	97	26	95	4.23	0.12	0.8	440	0.31	14	34
Curry, red kidney and mung bean, whole, homemade	37	220	17	25	65	1.05	0.10	0.5	5	0.17	3	N
Curry, red kidney bean, Gujerati, homemade	4	280	24	29	77	1.45	0.13	0.6	11	0.45	3	N
Curry, red kidney bean, Punjabi, homemade	N	270	22	25	74	1.40	0.13	0.6	N	0.30	3	N
Curry, spinach and potato, masala, homemade	35	332	61	21	39	1.05	0.10	0.3	118	0.18	Tr	5
Curry, Thai, stir-fry vegetable, takeaway and restaurant	570	207	28	21	54	1.66	0.10	0.4	690	0.43	4	15
Curry, tinda gourd and potato, homemade	43	232	23	17	33	0.71	0.09	N	109	N	N	N
Curry, vegetable, frozen mixed vegetables, homemade	25	191	32	17	47	1.05	0.05	0.3	59	0.20	N	2
Curry, vegetable, in sweet sauce, UK type, homemade	9	208	20	13	26	0.83	0.06	0.2	57	0.10	Tr	N
Curry, vegetable, Islami, homemade	27	377	31	22	42	1.21	0.09	0.3	111	0.19	1	3
Curry, vegetable, Pakistani, homemade	23	338	36	25	52	1.47	0.08	0.4	92	0.31	1	N
Curry, vegetable, ready meal, without rice, cooked	200	259	41	19	47	0.83	0.12	0.3	330	0.26	2	3
Curry, vegetable, retail, with rice	177	163	30	14	52	0.51	0.12	0.3	284	0.22	4	2
Curry, vegetable, West Indian, homemade	54	399	118	49	45	1.97	0.08	0.6	62	N	1	N
Curry, vegetable, with yogurt, UK type, homemade	15	276	44	17	51	0.84	0.04	0.3	88	0.13	1	N
Custard apple/Bullock's heart, flesh only	5	440	24	21	25	0.60	0.15	0.2	37	N	N	N
Custard powder	378	3	2	2	17	0.10	0.05	0.5	567	N	Tr	Tr
Custard, confectioners'	74	173	114	14	129	0.63	0.04	0.7	125	0.06	7	37
Custard, egg	73	186	130	13	130	0.37	0.02	0.7	123	0.01	5	40
Custard, made up with semi-skimmed milk	67	184	140	13	111	0.11	0.01	0.5	127	N	1	35
Custard, made up with skimmed milk	69	190	145	13	113	0.12	0.01	0.6	127	Tr	1	27
Custard, made up with whole milk	67	185	140	13	113	0.11	0.01	0.6	129	Tr	1	28
Custard, ready to eat, canned and tetra-pak	41	129	91	9	83	0.05	Tr	0.3	137	Tr	1	26
Cuttlefish, raw	370	310	59	N	270	3.40	0.59	1.2	N	0.01	65	N
Dab, raw	77	350	24	24	N	0.30	0.01	0.5	N	0.04	70	30
Dahl, mixed, homemade	237	234	21	28	72	0.72	0.16	0.6	365	N	N	N
Dal Dhokari, homemade	342	333	34	42	106	2.00	0.29	0.9	527	0.75	N	N
Damsons, flesh and skin, raw	2	290	24	11	16	0.40	0.08	0.1	Tr	N	Tr	N
Damsons, flesh and skin, raw, weighed with stones	2	260	22	10	14	0.40	0.07	0.1	Tr	N	Tr	N
Damsons, stewed with sugar	1	240	19	9	13	0.30	0.07	0.1	Tr	N	Tr	N
Damsons, stewed with sugar, weighed with stones	1	220	17	8	12	0.30	0.06	0.1	Tr	N	Tr	N
Damsons, stewed without sugar	1	260	21	9	14	0.40	0.07	0.1	Tr	N	Tr	N
Damsons, stewed without sugar, weighed with stones	1	240	19	8	13	0.30	0.06	0.1	Tr	N	Tr	N
Dates, dried, flesh and skin	11	727	68	55	68	2,21	0,26	0,4	370	0,68	3	17
Dates, dried, flesh and skin, weighed with stones	9	611	57	46	57	1,86	0,22	0,4	311	0,57	2	15
Dates, raw, flesh and skin	7	410	24	24	28	0.30	0.12	0.2	210	0.20	1	N
Dates, raw, flesh and skin, weighed with stones	6	350	21	21	24	0.30	0.10	0.2	180	0.20	1	N
Desserts, dairy, chocolate	74	195	135	20	125	0.44	0.07	0.5	N	0.06	1	26
Devilled kidneys, homemade	189	338	31	21	239	4.50	0.53	2.1	324	0.18	N	N
Dill seeds	20	1190	1520	260	280	16.30	0.78	4.5	N	1.80	N	N
Dill, dried	210	3310	1780	450	540	48.80	0.49	3.3	N	3.90	N	N
Dill, fresh	26	750	340	44	85	3.20	N	1.8	N	N	2	N
Dips, sour-cream based, assorted flavours	330	130	72	10	79	0.40	0.98	0.9	N	0.10	Tr	N
Dips, sour-cream based, reduced fat	150	175	97	13	106	0.54	1.32	1.2	230	0.13	Tr	N
Doner kebab in pitta bread with salad	N	276	49	20	133	1.50	0.09	2.2	N	0.17	3	2
Doner kebabs, meat only	N	350	23	25	210	2.10	0.11	4.0	N	0.06	6	4
Dosa, filling, vegetable, homemade	446	309	24	16	47	1.03	0.06	0.3	730	0.17	1	4
Doughnuts, ring, iced	326	202	55	22	154	1.00	Tr	0.6	260	0.38	6	Tr
Doughnuts, with jam	404	121	72	15	135	1.15	Tr	0.6	320	0.39	3	15
Dover sole, raw	100	310	29	49	200	0.80	0.02	0.4	140	N	23	N
Dressing, blue cheese	840	52	58	7	61	0.60	0.02	0.4	1060	0.10	1	6
Dressing, French	600	N	N	N	N	N	N	N	N	N	N	N
Dressing, French, fat free	1190	N	N	N	N	N	N	N	N	N	N	N
Dressing, French, homemade	1	9	1	1	3	0.33	0.01	Tr	12	Tr	Tr	N
Dressing, oil and lemon, homemade	Tr	39	5	3	3	0.17	0.02	Tr	2	0.06	Tr	N
Dressing, thousand island	470	130	24	9	34	0.30	0.05	0.2	730	0.07	1	5
Dressing, yogurt, homemade	73	273	187	19	156	0.34	0.01	0.6	154	0.08	2	57
Dried mixed fruit	48	880	73	29	73	2.20	0.47	0.4	13	0.40	N	N
Drinking chocolate powder, made up with semi-skimmed milk	58	184	114	21	102	0.31	0.30	0.9	89	0.08	N	42
Drinking chocolate powder, made up with skimmed milk	59	189	118	21	104	0.31	0.30	0.9	89	0.08	N	41
Drinking chocolate powder, made up with whole milk	57	185	113	21	104	0.31	0.30	0.9	90	0.08	N	42
Drinking chocolate, powder	228	495	39	132	193	3.50	3.69	5.6	107	1.00	N	165
Drinking chocolate, powder, reduced fat	228	495	39	132	193	3.50	3.69	5.6	107	1.00	N	165
Dripping, beef	5	4	1	Tr	13	0.20	N	N	2	Tr	Tr	5
Drumstick leaves, boiled in unsalted water	9	340	280	25	67	2.70	0.06	N	N	N	N	N
Drumstick leaves, raw	4	470	300	33	90	3.60	0.10	N	N	N	N	N
Drumstick pods, boiled in unsalted water	43	460	20	42	49	0.50	N	N	N	N	N	N
Drumstick pods, raw	42	460	30	45	50	0.40	N	N	N	N	N	N
Duck a l'orange, excluding fat and skin, homemade	257	138	9	10	92	1.25	0.14	1.2	74	Tr	10	N
Duck a l'orange, including fat and skin, homemade	240	125	14	10	91	0.89	0.11	1.1	67	0.10	11	N
Duck with pineapple, homemade	264	202	23	17	130	1.92	0.18	1.6	242	0.61	15	N
Duck, crispy, chinese style, meat and skin	453	292	22	25	257	3.98	0.30	2.8	396	0.10	22	N
Duck, meat only, raw	110	290	12	19	200	2.40	0.34	1.9	98	Tr	22	N
Duck, raw, meat only, weighed with fat, skin and bone	31	81	3	5	56	0.70	0.10	1.0	27	Tr	6	N
Duck, raw, meat, fat and skin	73	190	8	14	120	1.30	0.18	1.3	62	Tr	N	N
Duck, roasted, meat only	96	270	13	20	200	2.70	0.31	2.6	96	Tr	22	N
Duck, roasted, meat only, weighed with fat, skin and bone	20	57	3	4	42	0.60	0.07	0.6	20	Tr	5	N
Duck, roasted, meat, fat and skin	87	220	22	17	180	1.70	0.23	2.2	76	0.20	22	N
Dumplings, homemade	138	52	41	7	132	0.57	0.04	0.2	42	0.20	1	1
Durian, flesh only	1	600	14	33	52	0.90	N	N	N	N	N	N
Eccles cakes, retail	221	428	75	22	77	1.52	0.22	0.4	359	0.37	1	8
Eel, conger, flesh only, grilled	60	290	85	24	320	1.50	0.24	1.1	120	0.01	N	N
Eel, conger, flesh only, grilled, weighed with bones and skin	31	150	44	12	170	0.80	0.12	0.6	62	0.01	N	N
Eel, conger, flesh only, raw	50	240	71	20	270	1.30	0.20	0.9	100	0.01	N	N
Eel, yellow, raw	89	270	19	19	310	1.20	0.07	2.5	57	0.17	31	80
Egg fu yung	251	237	58	40	179	1.87	0.17	1.1	359	0.26	15	N
Egg nog, homemade	50	132	94	9	90	0.23	0.01	0.4	85	Tr	3	28
Eggs, chicken, scrambled, with semi-skimmed milk	253	150	58	13	164	1.46	0.05	1.0	345	0.08	19	51
Eggs, chicken, white, boiled	151	123	8	12	13	0.05	0.04	0.1	164	Tr	11	4
Eggs, chicken, white, dried	1399	1126	45	94	91	0.08	0.15	0.1	1202	Tr	61	30
Eggs, chicken, white, raw	185	149	6	12	12	0.01	0.02	Tr	159	Tr	8	4
Eggs, chicken, whole, boiled	150	141	55	14	205	1.97	0.07	1.3	179	0.04	27	52
Eggs, chicken, whole, dried	593	560	178	49	691	6.64	0.19	4.3	695	0.12	90	193
Eggs, chicken, whole, fried in sunflower oil	172	164	53	14	209	2.03	0.06	1.3	188	0.03	27	58
Eggs, chicken, whole, fried, without fat	195	184	59	16	227	2.18	0.06	1.4	229	0.04	30	64
Eggs, chicken, whole, poached	121	117	50	12	195	1.93	0.08	1.3	138	0.03	28	54
Eggs, chicken, whole, raw	154	145	46	13	179	1.72	0.05	1.1	180	0.03	23	50
Eggs, chicken, whole, scrambled, without milk	178	168	54	15	208	2.00	0.06	1.3	209	0.03	27	58
Eggs, chicken, yolk, boiled	52	119	147	12	600	6.21	0.15	3.9	180	0.11	64	137
Eggs, chicken, yolk, raw	52	124	149	12	600	6.24	0.16	4.0	163	0.11	59	130
Eggs, duck, boiled and salted	1690	800	99	13	270	3.20	0.53	3.5	2920	0.10	N	N
Eggs, duck, whole, raw	120	190	63	16	200	2.90	N	1.4	N	0.10	N	N
Eggs, quail, whole, raw	N	N	64	N	230	3.70	N	N	N	N	N	N
Eggs, turkey, whole, raw	N	N	99	N	170	4.10	N	N	N	N	N	N
Elderberries, whole fruit	1	290	37	N	48	1.60	N	N	N	N	N	N
Enchiladas, beef, homemade	194	238	63	18	121	1.15	0.05	1.6	N	0.14	3	5
Endive, raw	10	380	44	10	67	2.80	0.01	0.2	71	0.30	1	N
Energy drink, carbonated	60	N	N	N	N	N	N	N	N	N	N	N
Faggots in gravy, retail, reheated	540	120	32	10	80	1.70	0.30	0.9	830	0.15	N	N
Fajita, chicken, meat only, takeaway and restaurant	334	316	37	25	176	2.85	Tr	0.6	480	Tr	10	18
Falafel, fried in rapeseed oil, homemade	67	377	85	45	140	2.89	0.28	1.0	39	0.71	1	N
Fat spread, low fat (26-39%), not polyunsaturated, including dairy type	692	61	12	2	9	0.02	Tr	Tr	970	Tr	Tr	15
Fat spread, low fat (26-39%), not polyunsaturated, with olive oil	488	48	9	1	6	0.04	Tr	Tr	690	Tr	Tr	N
Fat spread, low fat (26-39%), polyunsaturated	482	31	4	Tr	4	0.01	0.01	Tr	770	Tr	Tr	N
Fat spread, reduced fat (41-62%), not polyunsaturated	689	43	14	2	12	0.03	0.01	0.1	990	Tr	Tr	N
Fat spread, reduced fat (41-62%), not polyunsaturated, with olive oil	551	46	7	1	7	0.04	Tr	Tr	800	Tr	Tr	N
Fat spread, reduced fat (41-62%), polyunsaturated	600	21	3	Tr	1	0.02	0.01	Tr	870	Tr	1	N
Fat spread, reduced fat (62-75%), not polyunsaturated	747	17	10	1	9	0.02	Tr	Tr	1070	Tr	Tr	N
Fat spread, reduced fat (62-75%), polyunsaturated	600	N	N	N	N	Tr	Tr	N	920	Tr	Tr	N
Feijoa, flesh only	3	130	5	7	13	0.10	0.02	0.1	21	Tr	N	N
Fennel seeds	88	1660	1200	390	510	12.30	1.07	3.7	N	6.50	N	N
Fennel, Florence, boiled in unsalted water	11	300	20	7	21	0.20	0.01	0.4	27	N	N	N
Fennel, Florence, raw	11	440	24	8	26	0.30	0.02	0.5	27	N	N	N
Fenugreek leaves, raw	76	31	140	59	45	8.80	0.26	N	170	N	N	N
Fenugreek seeds	43	650	130	170	340	23.30	1.80	6.9	N	1.10	N	N
Fig Rolls	273	299	125	30	64	2.00	0.17	0.4	330	0.47	8	N
Figs, dried, stewed with sugar	32	510	130	41	46	2.20	0.16	0.4	89	0.30	Tr	N
Figs, dried, stewed without sugar	34	540	140	44	49	2.30	0.17	0.4	94	0.30	Tr	N
Figs, ready-to-eat, semi-dried	111	784	191	67	75	1,44	0,30	0,5	160	0,67	Tr	2
Figs, whole fruit, dried	62	970	250	80	89	4.20	0.30	0.7	170	0.50	Tr	N
Figs, whole green fruit, raw	3	200	38	15	15	0.30	0.06	0.3	18	0.10	Tr	N
Fish balls, steamed	750	110	26	13	100	0.20	0.07	0.3	1030	0.02	N	N
Fish fingers, cod, fried in rapeseed oil	287	230	29	23	129	0.52	0.05	0.4	417	0.18	16	106
Fish fingers, cod, fried in sunflower oil	287	230	29	23	129	0.52	0.05	0.4	417	0.18	16	106
Fish fingers, cod, grilled/baked	317	254	32	25	142	0.57	0.05	0.5	460	0.20	18	117
Fish fingers, pollock, grilled	401	263	23	26	143	0.54	0.08	0.5	580	0.21	15	47
Fish fingers, salmon, grilled/baked	288	300	14	30	194	0.75	0.07	0.6	420	0.32	24	7
Fish paste	430	300	280	33	310	N	0.60	2.0	660	N	N	310
Fishcakes, cod, homemade	92	300	27	21	123	0.70	0.07	0.5	169	0.14	N	N
Fishcakes, salmon, coated in breadcrumbs, baked	322	269	42	21	150	0.77	0.05	0.4	470	0.15	13	6
Fishcakes, salmon, homemade	74	300	26	21	140	0.77	0.08	0.5	137	0.17	N	N
Fishcakes, white fish, coated in breadcrumbs, baked	356	233	51	19	102	0.76	0.06	0.4	520	0.17	13	58
Flan case, pastry, homemade	284	121	75	15	126	1.75	0.12	0.8	496	0.42	7	N
Flan case, sponge, homemade	92	130	54	14	133	1.55	0.11	0.9	141	0.19	14	29
Flan, cheese and mushroom, homemade	257	179	215	17	195	0.85	0.08	1.4	391	0.13	10	28
Flan, cheese and mushroom, wholemeal, homemade	256	224	195	32	240	1.03	0.16	1.7	417	0.46	10	32
Flan, cheese, onion and potato, homemade	387	152	340	20	237	0.57	0.03	1.9	579	0.15	4	N
Flan, cheese, onion and potato, wholemeal, homemade	386	197	321	34	281	0.75	0.11	2.2	605	0.47	4	N
Flan, lentil and tomato, homemade	73	257	75	27	113	1.99	0.16	0.9	156	N	2	N
Flan, lentil and tomato, wholemeal, homemade	73	283	66	35	137	2.06	0.19	1.1	151	N	2	N
Flan, pastry, with fruit, homemade	35	99	21	6	24	0.42	0.02	0.2	N	N	1	N
Flan, spinach, homemade	183	237	176	22	137	1.16	0.09	0.9	288	0.17	5	N
Flan, spinach, wholemeal, homemade	183	268	163	33	168	1.29	0.15	1.1	306	0.40	5	20
Flan, sponge, with fruit, homemade	22	101	22	7	36	0.62	0.03	0.3	N	0.08	3	N
Flan, vegetable, homemade	157	139	118	12	87	0.60	0.03	0.6	254	0.18	2	7
Flan, vegetable, wholemeal, homemade	142	172	96	24	123	0.69	0.10	0.8	256	0.44	2	11
Flapjacks, homemade	271	190	36	48	152	2.09	0.17	0.9	N	1.57	1	N
Flapjacks, retail	194	207	52	47	177	1.88	0.17	1.1	300	1.79	3	Tr
Flapjacks, retail, chocolate covered	186	227	66	48	181	1.89	0.18	1.1	291	1.67	3	4
Flounder, flesh only, steamed	120	320	34	25	240	0.50	0.04	0.6	150	0.05	32	31
Flounder, flesh only, steamed, weighed with bones and skin	64	180	19	14	130	0.30	0.02	0.3	83	0.03	18	17
Flounder, raw	92	300	27	23	190	0.40	0.03	0.5	130	0.04	26	25
Flour, chapati, brown	14	280	54	110	377	4.63	0.75	3.0	126	2.05	32	Tr
Flour, chapati, white	2	189	60	28	130	1.79	0.19	0.8	111	0.71	4	Tr
Flour, corn	11	3	2	2	17	0.10	Tr	0.5	30	N	Tr	Tr
Flour, gari (cassava flour)	4	443	41	42	59	2.02	0.12	0.5	75	0.39	3	Tr
Flour, gram	2	297	58	62	220	2.63	0.27	1.5	71	1.64	4	Tr
Flour, millet, foxtail	21	370	40	N	260	N	N	N	N	N	N	N
Flour, rice	5	240	24	23	130	1.90	0.20	N	Tr	N	N	N
Flour, rye	2	419	33	85	307	2.43	0.33	2.3	53	2.24	2	Tr
Flour, soya	1	1867	182	245	668	8.42	1.31	4.1	81	2.43	7	Tr
Flour, wheat, bread/strong, white	2	166	134	26	128	1.92	0.15	0.8	98	0.67	9	Tr
Flour, wheat, brown	2	295	28	72	256	2.38	0.32	2.2	82	2.33	6	Tr
Flour, wheat, brown, bread/strong	2	261	52	61	220	2.30	0.27	1.5	104	1.67	16	Tr
Flour, wheat, white, plain, soft	2	175	96	23	114	1.94	0.15	0.7	143	0.70	3	Tr
Flour, wheat, white, self raising	342	190	280	25	463	1.74	0.12	0.8	108	0.84	3	Tr
Flour, wheat, wholemeal	2	358	32	83	281	2.47	0.37	1.9	108	2.00	5	Tr
Flour, wheat, wholemeal, bread/strong	3	359	32	107	326	3.07	0.32	2.4	89	2.61	19	Tr
Flour, wheat, wholemeal, self raising	391	362	333	87	777	2.81	0.37	2.0	112	1.85	5	Tr
Flying fish, raw	79	460	61	20	230	0.80	Tr	N	90	0.01	N	N
Frankfurter	730	170	12	11	200	1.10	0.11	1.4	1020	0.02	8	18
Frankfurter with bun	504	153	130	19	131	1.37	0.12	1.1	773	0.35	7	8
Frankfurter with bun, ketchup, fried onions and mustard	472	184	89	19	93	1.04	0.10	0.7	675	0.28	4	5
Fromage frais, fruit, children's, fortified	60	143	140	11	123	0.06	0.03	0.4	230	Tr	Tr	17
Fromage frais, virtually fat free, fruit	33	110	87	8	110	0.10	0.01	0.3	89	Tr	2	N
Fromage frais, virtually fat free, natural	37	155	127	12	120	0.06	0.03	0.6	137	Tr	3	23
Fruit cocktail, canned in juice, whole contents	3	95	9	7	14	0.40	0.04	0.1	2	0.10	Tr	N
Fruit cocktail, canned in syrup, whole contents	3	95	5	5	9	0.30	0.02	0.1	3	0.10	Tr	N
Fruit fool, homemade	13	160	38	8	31	0.40	0.06	0.2	32	0.20	N	N
Fruit gums/jellies	30	8	5	1	4	0.10	0.02	Tr	N	Tr	Tr	N
Fruit juice drink, carbonated, no added sugar, ready to drink	Tr	27	7	7	2	Tr	Tr	Tr	Tr	Tr	Tr	Tr
Fruit juice drink, carbonated, ready to drink	8	27	7	7	2	Tr	Tr	Tr	3	Tr	Tr	Tr
Fruit juice drink, no added sugar, ready to drink	5	48	5	3	3	Tr	Tr	Tr	2	0.03	Tr	Tr
Fruit juice drink/squash, diluted	8	5	1	0	0	Tr	Tr	Tr	1	Tr	Tr	Tr
Fruit juice drink/squash, no sugar added, diluted	22	6	1	0	0	Tr	Tr	Tr	1	Tr	Tr	Tr
Fruit juice drink/squash, no sugar added, undiluted	110	31	5	1	2	Tr	Tr	Tr	3	Tr	Tr	Tr
Fruit juice drink/squash, ready to drink	5	44	6	3	2	Tr	Tr	Tr	3	Tr	Tr	Tr
Fruit juice drink/squash, undiluted	40	27	6	1	2	Tr	Tr	Tr	4	Tr	Tr	Tr
Fruit juice, mixed	2	123	7	7	11	0.07	0.02	Tr	65	0.03	Tr	Tr
Fruit pastilles	33	28	28	6	4	0.40	0.04	Tr	29	0.02	Tr	N
Fruit salad, homemade	1	155	12	9	15	0.16	0.05	Tr	55	0.10	Tr	N
Fudge, homemade	156	153	126	13	105	0.23	0.09	0.5	231	Tr	1	15
Fu-fu, sweet potato, homemade	37	295	23	43	57	0.81	0.15	N	59	N	N	N
Fu-fu, yam, homemade	16	258	13	13	31	0.54	0.05	N	36	N	N	N
Gajjeralla	93	321	139	18	107	0.36	Tr	0.5
Garam masala	97	1450	760	330	390	32.60	1.62	3.8	N	6.00	N	N
Garlic mushrooms, not coated, homemade	128	409	6	11	105	0.24	0.30	0.6	322	0.06	18	9
Garlic powder	19	1360	65	61	220	3.90	0.15	2.6	190	1.00	5	N
Garlic, raw	4	620	19	25	170	1.90	0.06	1.0	73	0.50	2	3
Gateau, chocolate based, frozen	173	189	49	20	153	1.50	0.52	0.6	N	0.20	N	N
Gateau, fruit, frozen	128	107	40	10	110	0.70	0.38	0.7	96	0.20	N	35
Gelatine	330	7	250	15	32	2.10	0.05	0.2	N	0.13	19	6
Ghee made from vegetable oil	1	1	Tr	Tr	Tr	Tr	0.14	Tr	Tr	Tr	Tr	Tr
Ghee, butter	1	Tr	1	Tr	Tr	Tr	Tr	Tr	28	Tr	Tr	44
Gherkins, pickled, drained	690	110	20	11	22	0.70	0.10	0.3	1060	0.10	N	N
Gherkins, raw	11	230	25	15	28	0.30	0.01	0.2	N	0.10	N	N
Giblets, chicken, boiled	67	210	10	18	280	6.80	0.21	3.5	93	0.20	N	N
Giblets, chicken, raw	82	250	10	17	170	6.70	0.34	2.8	130	0.20	N	N
Giblets, turkey, boiled	63	210	34	20	230	5.80	0.30	5.6	81	0.14	N	N
Ginger, fresh	13	415	16	43	34	0.60	0.23	0.3	N	0.23	N	N
Ginger, ground	34	910	97	130	140	46.80	0.45	4.7	40	28.00	N	N
Gingerbread, homemade	253	126	62	14	79	1.46	0.10	0.5	235	0.49	4	N
Glucose liquid, BP	150	3	8	2	11	0.50	0.09	N	190	Tr	Tr	Tr
Goose, meat, raw, fat and skin	61	270	7	17	160	2.20	0.14	1.7	56	Tr	N	N
Goose, meat, roasted, fat and skin	80	320	10	23	220	3.30	0.15	2.6	80	0.01	N	N
Gooseberries, cooking, raw	2	210	28	7	34	0.30	0.06	0.1	7	0.10	Tr	Tr
Gooseberries, cooking, stewed with sugar	7	140	19	6	22	0.30	0.07	0.1	5	0.30	Tr	Tr
Gooseberries, cooking, stewed without sugar	2	170	23	6	28	0.30	0.05	0.1	6	0.10	Tr	Tr
Gooseberries, dessert, raw	1	170	19	9	19	0.60	0.06	0.1	11	0.10	Tr	Tr
Goulash, homemade	254	292	12	15	69	0.90	0.06	1.5	398	0.09	2	5
Gourd, ash, raw	5	110	23	N	19	0.60	N	N	N	N	N	N
Gourd, bottle, raw	2	120	17	9	13	0.50	0.03	0.7	5	N	N	N
Gourd, kantola, raw	8	420	31	43	63	2.00	0.10	0.6	32	0.20	N	N
Gourd, karela, raw	1	330	19	31	48	1.40	0.27	0.4	21	0.30	N	N
Gourd, ridge, raw	2	130	12	16	32	0.30	0.10	0.2	36	0.10	N	N
Gourd, snake, raw	25	34	26	53	20	0.30	0.11	0.1	21	0.10	N	N
Gourd, tinda, raw	35	24	25	14	24	0.90	0.12	N	44	N	N	N
Grape juice, unsweetened	7	55	19	7	14	0.90	Tr	0.1	6	0.10	1	N
Grapefruit juice, unsweetened	7	100	14	8	11	0.20	0.01	Tr	4	0.20	1	N
Grapefruit, canned in juice, whole contents	10	72	22	8	16	0.30	0.01	Tr	5	Tr	Tr	N
Grapefruit, flesh only, raw	1	129	23	8	18	0,09	0,04	0,1	12	0,03	Tr	Tr
Grapefruit, flesh only, raw, weighed with peel and pips	1	92	16	6	13	0,06	0,03	Tr	9	0,02	Tr	Tr
Grapes, average	1	215	10	7	19	0.23	0.09	Tr	54	0.06	Tr	1
Grapes, average, weighed with pips	1	211	10	7	19	0.23	0.09	Tr	53	0.06	Tr	1
Grapes, green	1	217	8	6	19	0.21	0.07	Tr	44	0.06	Tr	1
Grapes, red	1	213	11	7	18	0.24	0.10	Tr	63	0.06	Tr	1
Gravy instant granules	5300	150	22	15	71	0.50	0.24	0.3	8370	0.40	N	N
Gravy instant granules, made up with water	385	11	2	1	5	0.04	0.02	0.0	608	0.03	N	N
Green beans, dried	Tr	2942	535	254	386	10.70	0.62	3.9	705	3.19	6	17
Greengages, raw	1	310	17	8	23	0.40	0.08	0.1	1	N	Tr	N
Greengages, raw, weighed with stones	1	290	16	8	22	0.40	0.08	0.1	1	N	Tr	N
Greengages, stewed with sugar	Tr	280	15	7	20	0.40	0.07	0.1	Tr	N	Tr	N
Greengages, stewed with sugar, weighed with stones	Tr	270	14	7	19	0.30	0.07	0.1	Tr	N	Tr	N
Greengages, stewed without sugar, weighed with stones	1	270	14	7	20	0.40	0.07	0.1	1	N	Tr	N
Greengages, stones, removed, stewed without sugar	1	280	15	7	21	0.40	0.07	0.1	1	N	Tr	N
Grenadillas, flesh and seeds	28	350	16	39	54	1.10	0.12	0.8	37	N	N	N
Grouse, meat only, roasted	110	380	45	32	260	4.60	0.34	1.6	360	0.29	20	N
Grouse, meat only, roasted, weighed with bone	51	180	21	15	120	2.10	0.16	0.8	170	0.13	9	N
Guacamole, homemade	5	364	10	19	32	0.33	0.13	0.3	28	0.16	Tr	2
Guava, flesh only, raw	5	230	13	12	25	0.40	0.10	0.2	4	0.10	N	N
Guava, raw, weighed with skin and pips	5	210	12	11	23	0.40	0.09	0.2	4	0.10	N	N
Gulab jamen/jambu, homemade	115	246	207	23	192	0.37	0.06	0.7	157	0.14	N	N
Gulab jamen/jambu, retail	106	323	249	26	191	0.26	0.06	0.9	196	0.06	N	N
Haddock, coated in crumbs, frozen, fried in blended oil	290	230	120	21	200	0.80	0.05	0.4	400	0.21	18	250
Haddock, coated in crumbs, frozen, fried in blended oil, weighed with bones and skin	230	180	96	17	160	0.60	0.04	0.3	320	0.17	14	200
Haddock, coated in crumbs, frozen, raw	290	250	120	22	170	0.60	0.05	0.3	400	0.17	22	210
Haddock, fillets, flesh only, in flour, fried in blended oil, weighed with bones and skin	62	330	43	23	190	0.20	0.01	0.4	84	0.03	24	290
Haddock, fillets, flesh only, in flour, fried in dripping	71	380	49	27	220	0.20	0.01	0.5	96	0.03	28	330
Haddock, fillets, flesh only, in flour, fried in dripping, weighed with bones and skin	62	330	43	23	190	0.20	0.01	0.4	84	0.03	24	290
Haddock, fillets, flesh only, in flour, fried in sunflower oil	71	380	49	27	220	0.20	0.01	0.5	96	0.03	28	330
Haddock, fillets, flesh only, in flour, fried in sunflower oil, weighed with bones and skin	62	330	43	23	190	0.20	0.01	0.4	84	0.03	24	290
Haddock, flesh only, grilled	92	433	20	33	232	0.17	0.02	0.5	130	0.01	48	421
Haddock, flesh only, grilled, fillets weighed with bones and skin	81	381	18	29	204	0.15	0.02	0.4	114	0.01	43	370
Haddock, flesh only, poached	87	403	14	32	208	0.15	0.03	0.4	141	0.01	44	409
Haddock, flesh only, poached, fillets weighed with bones and skin	76	350	12	28	181	0.13	0.02	0.3	122	0.01	38	355
Haddock, flesh only, raw	68	315	11	25	163	0.12	0.02	0.3	110	0.01	34	320
Haddock, flesh only, smoked, poached	464	265	24	25	164	0.17	0.02	0.4	640	0.01	42	217
Haddock, flesh only, smoked, poached, fillets weighed with bones and skin	408	233	21	22	144	0.15	0.02	0.4	563	0.01	37	191
Haddock, flesh only, smoked, raw	420	240	22	23	148	0.15	0.02	0.4	579	0.01	38	196
Haddock, flesh only, smoked, steamed	549	314	29	30	194	0.20	0.02	0.5	757	0.01	50	257
Haddock, flesh only, smoked, steamed, weighed with bones and skin	489	279	25	27	173	0.18	0.02	0.5	674	0.01	44	229
Haddock, flesh only, steamed	84	376	14	28	199	0.16	0.03	0.4	120	0.01	51	381
Haddock, flesh only, steamed, fillets weighed with bones and skin	73	327	13	24	173	0.14	0.03	0.4	104	0.01	45	331
Haddock, in batter, fried in blended oil	180	280	180	28	270	0.40	0.04	0.5	170	0.14	21	N
Haddock, in batter, fried in dripping	180	280	180	28	270	0.40	0.04	0.5	170	0.14	21	N
Haddock, in batter, fried in retail blend oil	180	280	180	28	270	0.40	0.04	0.5	170	0.14	21	N
Haddock, in batter, fried in sunflower oil	180	280	180	28	270	0.40	0.04	0.5	170	0.14	21	N
Haggis, boiled	770	170	29	36	160	4.80	0.44	1.9	1200	N	N	N
Hake, flesh only, grilled	130	340	17	28	240	0.60	0.04	0.4	100	0.02	N	N
Hake, flesh only, grilled, weighed with bones and skin	84	220	11	18	150	0.40	0.03	0.2	66	0.01	N	N
Hake, flesh only, raw	100	270	14	23	190	0.50	0.03	0.3	83	0.02	N	N
Halibut, flesh only, grilled	71	490	34	29	240	0.60	0.05	0.5	71	0.01	N	47
Halibut, flesh only, poached	100	490	58	30	250	0.60	0.05	0.6	130	0.01	N	47
Halibut, flesh only, poached, weighed with bones and skin	96	450	54	28	230	0.50	0.04	0.5	120	0.01	N	44
Halibut, flesh only, raw	60	410	29	25	200	0.50	0.04	0.4	60	0.01	N	40
Halibut, grilled, weighed with bones and skin	55	380	27	23	190	0.50	0.04	0.4	55	0.01	N	37
Halva, carrot, homemade	94	404	162	24	131	0.69	0.12	0.7	256	0.13	1	35
Halva, semolina, homemade	13	59	12	12	33	0.45	0.12	0.2	24	0.17	Tr	N
Ham	800	340	7	24	340	0.70	0.12	1.8	980	0.01	11	5
Ham, gammon joint, boiled	1180	250	9	18	170	0.80	0.10	2.1	2640	0.01	12	9
Ham, gammon joint, raw	880	190	7	17	130	0.60	0.08	1.5	1980	0.01	11	7
Ham, gammon rashers, grilled	1360	380	8	26	230	0.80	0.09	2.2	2090	0.02	14	8
Hare, meat only, stewed	40	210	21	22	250	10.80	N	N	74	N	N	N
Hare, meat only, stewed, weighed with bone	29	150	15	16	180	7.90	N	N	54	N	N	N
Hazelnuts, kernel only	6	730	140	160	300	3.20	1.23	2.1	18	4.90	2	17
Hazelnuts, kernel only, weighed with shells	2	280	53	61	110	1.20	0.47	0.8	7	1.90	1	6
Heart, lamb, raw	140	280	7	21	210	3.60	0.52	2.0	140	0.02	2	N
Heart, lamb, roasted	84	210	7	21	240	6.00	0.66	2.8	100	0.03	N	N
Heart, ox, raw	88	290	5	22	210	5.00	0.37	1.8	44	0.04	3	N
Heart, ox, stewed	65	200	9	25	250	6.20	0.78	3.3	83	0.06	3	N
Heart, pig, raw	80	300	6	20	220	4.80	0.37	1.8	110	0.02	5	N
Heart, pig, stewed	76	190	10	20	220	5.30	0.60	2.9	63	0.03	N	N
Herring, flesh only, grilled	160	430	79	42	310	1.60	0.19	1.2	220	0.05	46	38
Herring, flesh only, grilled, weighed with bones and skin	110	300	54	29	210	1.10	0.13	0.8	150	0.03	31	26
Herring, flesh only, raw	120	320	60	32	230	1.20	0.14	0.9	170	0.04	35	29
Herring, pickled	830	62	13	5	77	0.70	0.12	0.3	1660	0.02	N	N
High juice drink, diluted	2	22	3	1	1	Tr	Tr	Tr	1	Tr	Tr	Tr
High juice drink, no added sugar, undiluted	100	110	14	4	5	Tr	Tr	Tr	N	Tr	Tr	Tr
High juice drink, undiluted	11	110	14	4	5	Tr	Tr	Tr	6	Tr	Tr	Tr
Hilsa, raw	52	180	180	N	280	2.10	0.14	N	N	N	N	N
Hoki, grilled	120	550	21	41	270	1.00	0.04	0.6	N	0.03	60	N
Hoki, raw	86	380	15	29	190	0.70	0.03	0.4	N	0.02	42	N
Hollandaise sauce, homemade	630	66	63	6	183	2.06	0.06	1.2	990	0.12	16	33
Honey	11	51	5	2	17	0.40	0.05	0.9	18	0.30	1	Tr
Honey and comb	7	35	8	2	32	0.20	0.04	N	26	N	1	Tr
Horlicks powder, made up with semi-skimmed milk	93	215	319	14	117	1.18	0.02	N	N	N	N	N
Horlicks powder, made up with skimmed milk	95	220	323	14	119	1.19	0.02	N	N	N	N	N
Horlicks powder, made up with whole milk	93	216	319	14	119	1.18	0.02	N	N	N	N	N
Horlicks, powder	500	686	1910	39	300	10.50	0.20	N	N	N	N	N
Horseradish sauce	910	220	43	18	42	0.60	0.05	0.4	1710	0.18	N	N
Horseradish, raw	8	580	120	36	70	2.00	0.23	1.4	19	0.50	N	N
Hot cross buns, homemade	77	224	111	22	109	1.41	0.24	0.7	138	0.44	N	N
Hot pot, lamb/beef with potatoes, retail, reheated	200	260	17	16	80	0.80	0.07	1.3	310	0.08	N	N
Houmous	410	190	41	62	160	1.90	0.30	1.4	N	0.50	4	N
Ice cream bars/choc ices, chocolate coated, luxury	64	250	121	27	119	1.20	0.15	0.5	140	0.13	3	23
Ice cream bars/choc ices, non-dairy, with chocolate flavoured coating	70	189	84	22	87	0.27	0.10	0.3	N	0.09	N	N
Ice cream desserts, frozen	62	234	93	21	94	0.19	0.13	0.4	110	0.11	N	20
Ice cream sauce, topping, strawberry and chocolate flavours	Tr	68	9	15	26	0.79	0.09	0.1	N	0.14	N	N
Ice cream with cone, non-dairy, vanilla	81	179	80	13	71	0.43	0.01	0.2	131	0.04	1	21
Ice cream with wafers, non-dairy, vanilla	80	179	80	13	71	0.42	0.00	0.2	131	0.04	1	21
Ice cream, dairy, luxury, with chocolate/caramel	75	249	108	27	110	1.41	0.15	0.6	160	0.18	3	17
Ice cream, dairy, vanilla, soft scoop	63	163	104	13	85	0.06	0.02	0.3	110	Tr	1	30
Ice cream, non dairy, vanilla, soft scoop	76	178	80	12	68	0.35	Tr	0.2	130	Tr	1	22
Ice cream, virtually fat free alternative	N	N	N	N	N	N	N	N	N	N	N	25
Iced buns, retail	228	130	294	18	96	1.62	0.12	0.6	245	0.39	5	Tr
Icing, butter, homemade	269	19	8	1	10	0.32	0.04	0.1	401	0.00	Tr	14
Icing, fondant, homemade	30	24	9	3	3	0.18	0.11	0.1	24	Tr	1	Tr
Icing, glace, homemade	10	9	2	Tr	1	0.42	0.04	0.1	Tr	Tr	Tr	Tr
Icing, Royal, homemade	30	26	2	1	2	0.45	0.05	0.1	16	Tr	1	Tr
Instant dessert powder, made up with skimmed milk	229	144	106	11	193	0.11	0.04	0.5	80	0.02	N	25
Instant dessert powder, made up with whole milk	228	141	102	11	194	0.10	0.04	0.5	81	0.02	N	26
Instant drinks powder, chocolate, low calorie	1170	1802	411	186	618	7.50	2.20	3.2	1860	1.10	N	178
Instant drinks powder, malted, unfortified	400	1191	349	67	470	0.60	7.57	5.1	620	0.10	N	N
Jackfish, raw	53	360	34	31	220	1.60	0.07	0.6	N	0.01	N	30
Jackfruit, raw	3	350	26	25	38	0.70	0.19	0.6	N	0.20	N	N
Jaffa cakes	85	133	46	30	98	2.61	0.22	0.7	64	0.32	4	5
Jam tarts, retail	26	68	22	6	27	0.27	Tr	Tr	100	0.25	2	Tr
Jam, fruit with edible seeds	29	43	12	5	10	0.20	0.01	0.1	9	0.13	Tr	7
Jam, reduced sugar	20	123	19	7	15	0.36	0.05	Tr	Tr	0.10	0	2
Jam, stone fruit	46	67	10	3	6	0.20	0.02	Tr	4	0.02	Tr	7
Jambu fruit, flesh only	26	55	11	35	12	1.10	0.23	N	8	N	N	N
Jellabi, homemade	2	91	43	12	57	0.99	0.10	N	58	N	N	N
Jelly, made with skimmed milk	29	71	59	6	43	0.40	0.01	N	50	N	N	N
Jelly, made with water	5	5	7	Tr	1	0.40	0.01	N	6	N	N	N
Jelly, sugar free, made with water	5	5	7	Tr	1	0.40	0.01	N	6	N	N	N
John Dory, raw	60	240	40	20	180	N	0.04	0.3	70	N	N	N
Jujube, flesh only	4	240	30	10	22	0.60	0.07	0.1	N	0.10	N	N
Kalabasu, raw	N	N	320	N	380	0.80	N	N	N	N	N	N
Katla, raw	50	150	530	N	240	0.90	0.12	N	N	N	N	N
Kebabs, pork and pineapple, homemade	78	403	15	25	165	1.01	0.10	1.3	140	0.27	11	5
Kedgeree, homemade	343	181	33	19	150	0.62	0.05	0.7	474	0.08	31	127
Khadhi	37	179	97	15	91	0.66	0.03	0.5	76	0.11	1	N
Khatiyu	25	526	61	46	120	1.83	0.45	1.0	26	0.49	N	N
Kheema, beef, homemade	44	261	28	23	113	2.17	0.07	2.3	72	0.39	4	6
Kheema, lamb, homemade	37	271	30	23	123	1.84	0.10	2.0	65	0.16	1	4
Kheema, lamb, reduced fat, homemade	39	294	35	26	128	1.92	0.09	2.0	67	0.16	1	5
Khichadi, with butter ghee	495	203	24	28	83	0.99	0.16	0.8	754	0.41	5	N
Khichadi, with vegetable oil	495	203	24	28	83	0.98	0.16	0.8	752	0.41	5	N
Kidney, lamb, fried in corn oil	230	280	14	21	350	11.20	0.58	3.6	410	0.13	209	N
Kidney, lamb, raw	150	260	8	18	270	5.50	0.62	2.5	230	0.16	150	N
Kidney, ox, raw	170	240	11	16	240	7.20	0.48	1.9	300	0.11	150	15
Kidney, ox, stewed	150	210	17	19	290	9.00	0.63	3.0	190	0.14	210	N
Kidney, pig, fried	220	400	12	28	430	9.10	1.08	4.4	430	0.26	270	N
Kidney, pig, raw	200	220	10	17	250	6.40	0.43	2.4	330	0.11	150	7
Kidney, pig, stewed	370	190	13	21	330	6.40	0.84	4.7	480	0.18	250	N
Kippers, flesh only, boil in the bag, with butter, cooked	860	254	47	38	208	1.11	0.12	1.5	1220	0.03	40	13
Kippers, flesh only, grilled	947	384	39	47	270	1.51	0.11	1.1	1360	0.02	57	24
Kippers, flesh only, grilled, fillets weighed with bones and skin	843	342	34	42	240	1.34	0.10	0.9	1210	0.02	51	21
Kiwi fruit, flesh only, raw	1	289	33	13	33	0,22	0,17	0,1	33	0,08	Tr	2
Kiwi fruit, flesh only, raw, weighed with skin	1	211	24	10	24	0,16	0,12	0,1	24	0,06	Tr	1
Knickerbocker glory, homemade	30	186	48	22	62	0.52	0.08	0.3	55	0.18	N	N
Kofta, beef, homemade	116	374	34	29	222	2.69	0.03	4.8	118	0.08	11	17
Kofta, lamb, coated with breadcrumbs, homemade	139	422	52	34	253	2.94	0.14	4.1	177	0.15	N	N
Kohl rabi, boiled in unsalted water	3	240	21	6	30	0.20	0.01	0.1	29	0.10	N	1
Kohl rabi, raw	4	340	30	10	35	0.30	Tr	0.1	34	0.10	N	1
Kulfi, homemade	55	245	158	33	161	0.33	0.08	0.8	107	0.17	3	51
Kumquats, whole fruit, raw	6	180	25	13	49	0.60	0.11	0.1	N	0.10	N	N
Lager, alcohol-free	2	44	3	7	19	Tr	Tr	Tr	Tr	0.01	Tr	N
Lager, extra strong	7	39	5	7	19	Tr	Tr	Tr	20	0.01	Tr	N
Lager, low alcohol	10	48	7	14	15	Tr	Tr	Tr	N	0.01	Tr	N
Lager, premium	7	39	5	7	19	Tr	Tr	Tr	20	0.01	Tr	N
Lager, standard	7	39	5	7	19	Tr	Tr	Tr	20	0.01	Tr	N
Lamb stir-fried with vegetables, homemade	237	374	20	22	158	1.84	0.08	3.3	344	0.10	N	N
Lamb, average, raw, lean and fat	58	320	7	22	190	1.40	0.08	2.8	59	0.01	2	2
Lamb, best end neck cutlets, barbecued, lean	82	380	24	26	230	2.00	0.08	3.5	69	0.02	4	6
Lamb, best end neck cutlets, barbecued, lean and fat	80	340	20	24	210	1.80	0.07	2.9	68	0.02	4	6
Lamb, best end neck cutlets, barbecued, lean and fat, weighed with bone	57	250	14	17	150	1.30	0.05	2.1	49	0.01	3	4
Lamb, best end neck cutlets, barbecued, lean, weighed with fat and bone	42	190	12	13	120	1.00	0.04	1.8	35	0.01	2	3
Lamb, best end neck cutlets, grilled, lean	84	370	23	26	230	1.90	0.11	3.6	71	0.01	4	6
Lamb, best end neck cutlets, grilled, lean and fat	81	340	19	24	210	1.70	0.09	2.9	71	0.01	4	6
Lamb, best end neck cutlets, grilled, lean and fat, weighed with bone	58	250	14	17	150	1.20	0.06	2.1	51	0.01	3	4
Lamb, best end neck cutlets, grilled, lean, weighed with fat and bone	40	180	11	12	110	0.90	0.05	1.7	34	Tr	2	3
Lamb, best end neck cutlets, raw, lean and fat	58	250	11	17	150	1.00	0.05	1.9	62	0.01	3	8
Lamb, best end neck cutlets, raw, lean and fat, weighed with bone	42	180	8	12	110	0.70	0.04	1.4	45	0.01	2	6
Lamb, breast, raw, lean	86	290	8	20	170	1.20	0.09	3.5	90	0.01	2	8
Lamb, breast, raw, lean and fat	69	240	8	16	140	1.00	0.07	2.6	74	0.01	2	8
Lamb, breast, roasted, lean	93	330	8	22	200	1.60	0.07	5.1	67	0.01	4	6
Lamb, breast, roasted, lean and fat	85	300	9	21	180	1.40	0.06	3.7	67	0.01	4	6
Lamb, chump chops, fried, lean	74	400	33	28	260	2.40	0.12	4.1	70	0.02	4	6
Lamb, chump chops, fried, lean and fat	72	360	27	25	230	2.10	0.10	3.4	68	0.02	4	6
Lamb, chump chops, fried, lean and fat, weighed with bone	60	300	22	21	190	1.70	0.08	2.8	56	0.01	3	5
Lamb, chump chops, fried, lean, weighed with fat and bone	47	250	21	18	160	1.50	0.08	2.6	44	0.01	3	4
Lamb, chump chops, raw, lean and fat	56	300	15	21	180	1.50	0.07	2.5	65	0.01	2	10
Lamb, chump chops, raw, lean and fat, weighed with bone	49	260	13	18	160	1.30	0.06	2.2	56	0.01	2	9
Lamb, chump steaks, fried, lean and fat	71	360	28	25	230	2.10	0.10	3.5	67	0.02	4	6
Lamb, chump steaks, raw, lean and fat	56	310	15	21	190	1.50	0.07	2.6	65	0.01	2	10
Lamb, fat, average, cooked	72	260	11	18	160	1.10	0.05	1.5	67	0.01	4	6
Lamb, fat, average, raw	36	140	9	9	86	0.70	0.03	0.9	43	0.01	2	6
Lamb, fat, raw, average, extra trimmed	N	N	N	N	N	N	N	N	N	N	N	N
Lamb, lean only, raw, average	70	330	12	22	190	1.40	0.08	3.3	74	0.01	4	6
Lamb, lean only, raw, average, extra trimmed	N	N	N	N	N	N	N	N	N	N	N	N
Lamb, leg chops, grilled, lean and fat	71	410	28	29	250	2.10	0.11	4.5	73	0.02	4	6
Lamb, leg chops, grilled, lean and fat, weighed with bone	59	340	23	24	210	1.80	0.09	3.8	61	0.02	3	5
Lamb, leg joint, roasted, lean	82	370	10	27	230	2.30	0.12	5.2	77	0.01	4	6
Lamb, leg joint, roasted, lean and fat	82	360	10	27	230	2.20	0.12	4.9	77	0.01	4	6
Lamb, leg steaks, grilled, lean	70	420	20	29	260	2.20	0.11	4.7	73	0.02	4	6
Lamb, leg steaks, grilled, lean and fat	71	400	19	28	250	2.10	0.11	4.4	73	0.02	4	6
Lamb, leg, half fillet, braised, lean	58	300	9	23	210	2.00	0.10	4.5	68	0.01	4	6
Lamb, leg, half fillet, braised, lean and fat	62	300	10	23	200	1.90	0.09	4.0	69	0.01	4	6
Lamb, leg, half knuckle, pot-roasted, lean	58	300	11	24	210	2.10	0.11	4.6	74	0.01	4	6
Lamb, leg, half knuckle, pot-roasted, lean and fat	60	300	11	24	200	2.00	0.10	4.3	74	0.01	4	6
Lamb, leg, half knuckle, pot-roasted, lean and fat, weighed with bone	44	220	8	18	150	1.50	0.07	3.1	54	Tr	3	4
Lamb, leg, whole, roasted well done, lean	62	350	8	27	230	2.30	0.13	4.8	78	0.01	4	6
Lamb, leg, whole, roasted well done, lean and fat	64	340	9	26	220	2.20	0.12	4.5	78	0.01	4	6
Lamb, leg, whole, roasted, lean and fat	64	340	7	25	210	1.72	0.10	4.3	67	0.02	4	3
Lamb, leg, whole, roasted, lean only	63	360	7	26	220	1.80	0.11	4.6	67	0.02	4	3
Lamb, loin chops, grilled, lean	80	400	22	28	240	2.10	0.10	3.6	73	0.02	4	6
Lamb, loin chops, grilled, lean and fat	81	370	20	27	230	1.90	0.09	3.1	74	0.02	4	6
Lamb, loin chops, grilled, lean and fat, weighed with bone	66	300	16	21	190	1.50	0.07	2.5	60	0.01	3	5
Lamb, loin chops, grilled, lean, weighed with fat and bone	49	240	13	17	150	1.30	0.06	2.2	45	0.01	2	4
Lamb, loin chops, microwaved, lean	75	340	20	26	220	2.10	0.11	4.0	81	0.01	4	6
Lamb, loin chops, microwaved, lean and fat	74	310	17	24	200	1.80	0.09	3.3	76	0.01	4	6
Lamb, loin chops, microwaved, lean and fat, weighed with bone	60	250	14	20	160	1.50	0.07	2.7	62	0.01	3	5
Lamb, loin chops, microwaved, lean, weighed with fat and bone	44	190	12	15	130	1.20	0.06	2.3	47	0.01	2	3
Lamb, loin chops, raw, lean and fat	63	280	13	19	170	1.30	0.07	2.0	65	0.01	3	7
Lamb, loin chops, raw, lean and fat, weighed with bone	49	220	10	15	130	1.00	0.05	1.6	51	0.01	2	5
Lamb, loin chops, roasted, lean	91	410	23	30	260	2.50	0.13	5.8	86	0.01	4	6
Lamb, loin chops, roasted, lean and fat	85	370	20	27	230	2.10	0.11	4.6	80	0.01	4	6
Lamb, loin chops, roasted, lean and fat, weighed with bone	75	330	18	24	200	1.80	0.10	4.0	70	0.01	3	5
Lamb, loin chops, roasted, lean, weighed with fat and bone	51	230	13	17	150	1.40	0.07	3.2	48	0.01	2	3
Lamb, loin joint, raw, lean and fat	61	270	13	18	160	1.30	0.06	2.0	63	0.01	3	7
Lamb, loin joint, raw, lean and fat, weighed with bone	47	200	10	14	120	1.00	0.05	1.5	48	0.01	2	5
Lamb, loin joint, roasted, lean	76	350	15	25	220	2.00	0.12	3.7	71	0.02	4	6
Lamb, loin joint, roasted, lean and fat	75	330	14	23	200	1.80	0.10	3.2	70	0.02	4	6
Lamb, loin joint, roasted, lean and fat, weighed with bone	76	240	10	17	150	1.30	0.08	2.4	52	0.01	3	4
Lamb, mince, raw	69	310	17	21	190	1.60	0.08	3.5	68	0.01	2	6
Lamb, mince, stewed	59	270	15	20	180	2.10	0.11	4.6	46	0.02	3	5
Lamb, mince, stewed with onions	317	188	15	13	107	0.96	0.05	1.9	44	0.04	1	5
Lamb, neck fillet, raw, lean	61	330	4	20	190	1.20	0.07	4.2	69	0.01	2	6
Lamb, neck fillet, raw, lean and fat	59	310	5	19	170	1.20	0.07	3.8	67	0.01	2	6
Lamb, neck fillet, slices, grilled, lean	78	390	10	25	230	1.90	0.09	6.4	70	0.02	4	6
Lamb, neck fillet, slices, grilled, lean and fat	76	370	10	24	220	1.80	0.08	5.8	69	0.02	4	6
Lamb, neck fillet, strips, stir-fried in corn oil, lean	68	360	7	23	210	1.80	0.08	5.2	61	0.02	4	6
Lamb, neck fillet, strips, stir-fried in corn oil, lean and fat	70	350	8	23	200	1.70	0.08	4.6	63	0.02	4	6
Lamb, New Zealand, leg, whole, chilled, roasted, lean	82	350	15	26	220	2.10	0.13	4.5	72	0.01	4	6
Lamb, New Zealand, leg, whole, chilled, roasted, lean and fat	82	350	15	26	210	2.00	0.12	4.3	72	0.01	4	6
Lamb, New Zealand, leg, whole, frozen, raw, lean and fat, weighed with bone	44	240	3	17	140	1.20	0.07	2.3	44	0.01	1	3
Lamb, New Zealand, leg, whole, frozen, roasted, lean	62	340	6	27	230	2.50	0.13	5.3	77	0.02	4	6
Lamb, New Zealand, leg, whole, frozen, roasted, lean and fat	63	340	7	26	220	2.40	0.12	4.8	76	0.02	4	6
Lamb, New Zealand, leg, whole, frozen, roasted, lean and fat, weighed with bone	47	250	5	19	170	1.80	0.09	3.6	57	0.01	3	4
Lamb, New Zealand, loin chops, frozen, grilled, lean	80	400	19	30	260	2.30	0.13	4.3	79	0.01	4	6
Lamb, New Zealand, loin chops, frozen, grilled, lean and fat	76	360	17	27	230	2.00	0.11	3.5	74	0.01	4	6
Lamb, New Zealand, loin chops, frozen, grilled, lean and fat, weighed with bone	60	290	13	21	180	1.60	0.09	2.8	58	0.01	3	5
Lamb, New Zealand, loin chops, frozen, grilled, lean, weighed with fat and bone	60	240	11	18	150	1.40	0.08	2.5	47	0.01	2	4
Lamb, New Zealand, mince, frozen, stewed	75	230	12	18	170	3.20	0.18	3.5	52	0.02	4	6
Lamb, New Zealand, shoulder, whole, frozen, roasted, lean	81	340	5	25	210	1.90	0.11	6.0	80	0.01	4	4
Lamb, New Zealand, shoulder, whole, frozen, roasted, lean and fat	79	320	6	24	200	1.70	0.10	4.9	77	0.01	4	4
Lamb, rack of, lean, roasted	77	330	13	24	220	1.80	0.10	3.6	68	0.01	4	6
Lamb, rack of, raw, lean and fat	61	260	12	18	160	1.00	0.06	2.0	65	0.01	3	8
Lamb, rack of, raw, lean and fat, weighed with bone	44	190	9	13	120	0.70	0.04	1.4	47	0.01	2	6
Lamb, rack of, roasted, lean and fat	75	310	12	22	190	1.60	0.08	2.8	67	0.01	4	6
Lamb, shoulder joint, roasted, lean	75	340	9	25	210	2.10	0.11	4.8	71	0.01	4	6
Lamb, shoulder joint, roasted, lean and fat	74	330	9	24	200	1.90	0.10	4.2	70	0.01	4	6
Lamb, shoulder, diced, kebabs, grilled, lean and fat	87	420	14	28	240	1.80	0.12	5.6	76	0.03	4	6
Lamb, shoulder, half bladeside, pot-roasted, lean	68	280	12	21	190	1.80	0.12	5.9	66	0.01	4	6
Lamb, shoulder, half bladeside, pot-roasted, lean and fat	71	280	12	21	180	1.60	0.10	4.7	68	0.01	4	6
Lamb, shoulder, half knuckle, braised, lean	76	290	10	21	190	1.60	0.09	5.1	63	0.01	4	6
Lamb, shoulder, half knuckle, braised, lean and fat	76	290	11	21	180	1.50	0.08	4.2	65	0.01	4	6
Lamb, shoulder, raw, lean and fat	63	280	6	19	160	1.10	0.08	3.4	63	0.02	3	3
Lamb, shoulder, raw, lean and fat, weighed with bone	50	230	5	15	130	0.90	0.06	2.7	50	0.01	2	2
Lamb, shoulder, whole, roasted, lean	80	330	8	23	210	1.80	0.10	5.8	81	0.01	6	6
Lamb, shoulder, whole, roasted, lean and fat	80	320	9	22	190	1.60	0.09	5.0	79	0.01	5	7
Lamb, shoulder, whole, roasted, lean and fat, weighed with bone	63	260	7	17	150	1.30	0.07	3.9	62	0.01	4	5
Lamb, stewing, pressure cooked, lean	65	240	31	20	180	1.90	0.13	6.0	72	0.01	4	6
Lamb, stewing, pressure cooked, lean and fat	63	240	27	19	170	1.70	0.11	5.1	68	0.01	4	6
Lamb, stewing, raw, lean and fat	66	270	25	17	160	1.20	0.06	3.1	69	0.01	2	4
Lamb, stewing, raw, lean and fat, weighed with bone	44	180	17	11	110	0.80	0.04	2.1	46	0.01	1	3
Lamb, stewing, stewed, lean	49	160	37	16	140	1.90	0.09	6.1	67	0.01	4	6
Lamb, stewing, stewed, lean and fat	50	170	33	16	140	1.70	0.08	5.4	65	0.01	4	6
Lamb's heart casserole, homemade	412	212	28	18	144	2.46	0.34	1.3	457	0.15	N	N
Lancashire hotpot, homemade	115	306	12	16	78	0.59	0.06	1.4	198	0.08	1	4
Langoustine, boiled	216	214	125	53	197	1.68	0.32	1.4	280	0.12	49	139
Lard	2	1	1	1	3	0.10	0.02	N	4	Tr	Tr	Tr
Lasagne, homemade	235	220	104	19	143	0.80	0.08	1.5	375	0.15	7	15
Lasagne, homemade, with extra lean minced beef	237	227	105	19	147	0.82	0.09	1.6	377	0.15	7	16
Lasagne, retail, reheated	210	230	80	19	120	1.00	0.10	1.4	325	0.22	N	N
Lasagne, spinach, wholemeal, homemade	130	200	84	32	91	1.10	0.10	0.8	190	0.60	N	5
Lasagne, vegetable, retail	210	190	73	18	87	0.80	0.02	0.4	330	0.20	N	N
Lasagne, vegetable, wholemeal, homemade	110	230	84	27	110	0.90	0.13	0.8	180	0.50	N	N
Lassi, sweetened	45	109	92	9	74	Tr	Tr	0.3	85	Tr	N	N
Laverbread	560	220	20	31	51	3.50	0.12	0.8	820	N	N	N
Leeks in cheese sauce, made with semi-skimmed milk, homemade	90	144	110	7	91	0.48	0.02	0.6	162	0.13	1	N
Leeks in cheese sauce, made with skimmed milk, homemade	91	145	111	7	91	0.48	0.02	0.6	162	0.13	1	N
Leeks in cheese sauce, made with whole milk, homemade	90	144	110	7	91	0.48	0.02	0.6	162	0.13	1	N
Leeks, boiled in unsalted water	1	169	42	5	22	0,22	0,03	0,1	41	0,07	Tr	2
Leeks, raw	Tr	230	52	7	23	0,42	Tr	Tr	59	0,20	1	2
Leeks, roasted in rapeseed oil	Tr	258	58	8	26	0,47	Tr	Tr	66	0,22	1	2
Lemon chicken, homemade	50	269	5	21	152	0.36	0.04	0.5	61	0.01	9	4
Lemon curd	65	11	9	2	15	0.50	0.30	1.3	150	N	N	N
Lemon curd, homemade	168	85	24	7	63	0.67	0.08	0.4	237	0.01	8	22
Lemon juice, fresh	1	130	7	7	8	0.10	0.03	Tr	3	Tr	1	N
Lemon juice, fresh, weighed as whole fruit	Tr	45	2	2	3	Tr	0.01	Tr	1	Tr	Tr	Tr
Lemon peel	6	160	130	15	12	0.80	N	0.3	N	N	N	N
Lemon sole, flesh only, grilled	151	260	28	26	163	0.50	0.01	0.5	160	0.01	83	31
Lemon sole, flesh only, raw	115	177	17	26	124	0.12	Tr	0.3	178	0.01	50	23
Lemon sole, flesh only, steamed	150	230	23	34	161	0.16	Tr	0.4	232	0.01	65	30
Lemon sole, flesh only, steamed, weighed with bones and skin	115	177	17	26	124	0.12	Tr	0.3	178	0.01	50	23
Lemon sole, goujons, baked	200	230	49	20	200	0.90	0.04	0.5	260	N	N	N
Lemonade	7	15	5	1	Tr	Tr	Tr	Tr	2	Tr	Tr	Tr
Lemonade, homemade	1	10	4	1	1	0.50	0.02	Tr	Tr	Tr	Tr	N
Lemons, flesh only, raw, weighed with peel and pips	2	90	17	6	10	0.30	Tr	0.1	N	N	1	N
Lemons, peeled, flesh only	3	140	27	9	16	0.40	Tr	0.1	N	N	1	N
Lemons, whole, without pips	5	150	85	12	18	0.50	0.26	0.1	5	N	1	N
Lentil and nut roast, homemade	260	370	37	65	180	2.60	0.34	1.6	220	0.80	18	N
Lentil and nut roast, with egg, homemade	250	360	39	62	190	2.60	0.33	1.5	220	0.70	18	N
Lentil and potato pie, homemade	312	302	16	24	79	1.77	0.18	0.8	501	N	11	N
Lentil and rice roast, homemade	126	143	20	41	119	1.38	0.14	0.8	214	N	9	N
Lentil and rice roast, with egg, homemade	127	144	21	40	122	1.40	0.14	0.9	214	N	10	N
Lentil cutlets, fried in vegetable oil, homemade	25	352	36	38	120	3.12	0.23	1.1	54	N	2	N
Lentil pie, homemade	84	275	48	28	104	2.31	0.22	0.9	184	N	N	N
Lentil roast, homemade	280	280	33	37	130	2.70	0.23	1.2	210	N	21	N
Lentil roast, with egg, homemade	270	270	35	35	140	2.70	0.22	1.2	210	N	20	N
Lentils, green and brown, whole, dried, boiled in unsalted water	Tr	202	21	25	102	2,11	0,21	0,8	14	0,46	18	1
Lentils, green and brown, whole, dried, raw	12	940	71	110	350	11.10	1.02	3.9	87	1.40	105	N
Lentils, red, split, dried, boiled in unsalted water	Tr	220	10	18	107	2,14	0,22	1,0	18	0,41	10	2
Lentils, red, split, dried, raw	Tr	717	33	59	349	7,00	0,72	3,3	59	1,34	34	6
Lettuce, average, raw	9	222	24	9	22	0.13	0.03	0.2	78	0.14	Tr	1
Lime juice cordial, diluted	2	1	2	1	1	0.10	0.01	N	1	0.00	0	0
Lime juice cordial, undiluted	8	49	9	4	5	0.30	0.07	N	4	Tr	Tr	Tr
Lime juice, fresh	1	110	9	6	7	Tr	0.03	0.1	3	Tr	N	N
Limes, flesh only	2	130	23	11	18	0.40	0.05	0.1	N	Tr	N	N
Limes, flesh only, weighed with peel and pips	1	96	17	8	13	0.30	0.04	0.1	N	Tr	N	N
Ling, raw	120	350	25	62	210	0.70	0.02	0.4	N	N	35	N
Liqueurs, cream	89	19	18	2	38	0.10	Tr	0.2	25	Tr	Tr	N
Liqueurs, high strength	6	3	Tr	Tr	Tr	Tr	Tr	Tr	4	0.02	Tr	Tr
Liqueurs, low-medium strength	12	34	5	2	7	0.10	0.02	Tr	20	0.02	N	N
Liquorice allsorts	57	600	170	76	44	7.30	0.34	0.5	N	1.14	N	N
Liquorice powder	N	N	580	N	270	49.80	N	N	N	N	N	N
Liver and bacon, fried, homemade	347	344	8	24	436	6.28	10.84	5.1	632	0.37	53	N
Liver and onions, stewed, homemade	53	297	25	19	286	5.40	6.71	2.9	120	0.30	29	6
Liver sausage	810	180	20	14	260	6.00	0.91	2.6	1150	0.19	N	N
Liver, calf, fried in corn oil	70	350	8	24	380	12.20	23.86	15.9	110	0.29	27	N
Liver, calf, raw	71	310	6	20	320	11.50	20.48	14.2	85	0.24	22	N
Liver, chicken, fried in corn oil	79	300	9	23	350	11.30	0.52	3.8	110	0.35	N	N
Liver, chicken, raw	76	260	8	19	280	9.20	0.50	3.7	130	0.31	N	N
Liver, lamb, fried in corn oil	82	340	8	25	500	7.70	13.54	5.9	140	0.45	62	N
Liver, lamb, raw	73	290	6	19	390	7.50	9.67	4.0	120	0.32	42	5
Liver, ox, raw	81	320	6	19	360	7.00	2.50	4.0	90	0.37	42	13
Liver, ox, stewed	110	250	11	19	380	7.80	2.30	4.3	120	0.44	50	N
Liver, pig, raw	82	300	5	20	390	13.90	1.13	7.0	130	0.29	42	N
Liver, pig, stewed	130	250	11	22	390	17.00	2.50	8.2	150	0.40	50	N
Lobster, boiled	330	260	62	34	260	0.80	1.35	2.5	530	0.03	54	100
Lobster, boiled, weighed with shell	120	94	22	12	93	0.30	0.49	0.9	190	0.01	19	36
Loganberries, raw	3	260	35	25	24	1.40	0.14	0.3	16	0.90	Tr	N
Loganberries, stewed with sugar	2	200	27	19	18	1.10	0.11	0.3	12	0.70	Tr	N
Loganberries, stewed without sugar	2	220	29	21	20	1.20	0.12	0.3	13	0.80	Tr	N
Lollies, containing ice-cream	31	69	49	6	39	0.20	Tr	0.1	53	0.02	Tr	8
Lollies, with real fruit juice	11	28	5	2	3	Tr	Tr	Tr	114	0.01	Tr	Tr
Longans, canned in syrup, drained	53	40	7	N	8	0.70	N	N	N	N	N	N
Longans, canned in syrup, whole contents	41	110	5	N	8	0.30	N	N	N	N	N	N
Longans, flesh only, dried	48	660	45	46	200	5.40	0.81	0.2	N	0.30	N	N
Loquats, flesh only, raw	1	220	20	10	22	0.40	0.04	0.2	N	0.10	1	N
Lotus tubers, raw	29	400	27	16	71	1.20	N	N	N	N	N	N
Lucozade	26	7	3	1	1	Tr	Tr	Tr	14	Tr	Tr	Tr
Luncheon meat, Chinese, steamed	680	180	8	13	N	1.20	0.10	2.0	N	N	N	N
Lychees, flesh only, raw, weighed with skin and stone	1	99	4	6	19	0.30	0.09	0.2	2	Tr	N	N
Lychees, raw, flesh only	1	160	6	9	30	0.50	0.15	0.3	3	0.10	N	N
Macadamia nuts, salted	400	300	47	100	200	1.60	0.43	1.1	560	5.50	7	N
Macaroni cheese, homemade	149	140	172	19	157	0.42	0.07	1.0	250	0.20	6	21
Macaroon, homemade	58	302	85	91	184	1.15	0.40	1.1	49	0.56	3	2
Mace, ground	80	460	250	160	110	13.90	2.47	2.3	N	2.30	N	N
Mackerel, flesh only, grilled	163	349	17	38	236	1.28	0.10	0.8	290	0.01	60	35
Mackerel, flesh only, grilled, fillets weighed with bones and skin	160	342	16	37	231	1.25	0.10	0.8	284	0.01	58	34
Mackerel, flesh only, raw	153	335	20	37	220	0.98	0.08	0.5	250	0.01	42	29
Mackerel, flesh only, smoked	746	319	33	38	237	1.13	0.07	0.9	1010	0.02	59	28
Maltesers and similar products	156	565	266	50	269	2.02	0.20	1.0	270	0.20	5	53
Mammie apple, flesh only	15	47	12	N	11	0.60	N	N	N	N	N	N
Mandarin oranges, canned in juice, whole contents	6	85	17	9	13	0.50	Tr	0.1	2	Tr	Tr	Tr
Mango, unripe, green flesh, raw	25	110	13	21	14	0.70	0.24	N	2	N	N	N
Mangoes, ripe, flesh only, raw	4	150	15	9	13	0,12	0,06	0,1	27	0,11	Tr	N
Mangoes, ripe, flesh only, raw, weighed with skin and stone	2	95	9	5	8	0,08	0,04	Tr	17	0,07	Tr	N
Mangosteen, flesh only	1	130	14	N	14	0.30	N	N	N	N	N	N
Marjoram, dried	77	1520	1990	350	310	82.70	1.13	3.6	N	5.40	N	N
Marmalade	64	35	26	3	6	0.20	0.03	0.1	7	0.01	1	7
Marrow, boiled in unsalted water	1	110	14	7	18	0.10	0.01	0.2	14	N	N	N
Marrow, parwal, raw	4	230	26	20	5	0.50	0.12	0.3	27	0.10	N	N
Marrow, raw	1	140	18	10	17	0.20	0.02	0.2	30	N	N	N
Mars bar and own brand equivalents	174	269	118	35	125	1.66	0.18	0.6	346	0.22	1	N
Marshmallows	29	2	4	2	4	0.30	Tr	Tr	36	Tr	N	N
Marzipan, homemade	22	368	114	123	260	1.63	0.49	1.6	22	0.76	2	5
Marzipan, white and yellow, retail	20	160	66	68	130	0.90	0.24	0.8	23	0.40	1	Tr
Matoki, boiled in unsalted water	2	370	3	28	28	0.30	0.13	0.3	61	0.50	1	N
Matoki, raw	2	400	5	33	35	0.30	0.13	0.2	61	0.50	1	N
Mayonnaise, homemade	19	28	8	3	24	0.60	0.02	0.2	23	0.03	3	18
Mayonnaise, reduced fat	N	7	5	1	10	0.34	Tr	0.1	N	Tr	1	14
Mayonnaise, standard, retail	131	4	2	Tr	5	0.16	Tr	0.1	330	Tr	Tr	7
Mchicha, homemade	171	666	215	71	64	3.82	0.08	0.9	143	0.84	1	4
Meat loaf, homemade	154	314	41	22	163	1.83	0.08	2.5	229	0.22	N	N
Meat samosas, takeaway	409	258	64	26	138	2.58	0.15	2.3	631	0.45	N	N
Meat spread	580	220	15	14	140	4.70	0.13	3.3	1100	0.09	N	N
Meatballs, pork and beef, in tomato sauce, homemade	60	285	41	17	108	1.15	0.08	1.5	115	0.12	5	8
Medlars, flesh only	6	250	30	11	28	0.50	0.17	N	3	N	N	N
Melon seeds	99	650	71	510	690	7.60	2.39	4.0	N	2.30	N	N
Melon, Canteloupe-type, flesh only	8	210	20	11	13	0.30	Tr	0.1	44	Tr	Tr	4
Melon, Canteloupe-type, flesh only, weighed whole	5	120	12	6	8	0.20	Tr	0.1	26	Tr	Tr	2
Melon, Canteloupe-type, flesh only, weighed with skin	5	140	13	7	9	0.20	Tr	0.1	29	Tr	Tr	3
Melon, flesh only, average	17	180	13	10	10	0.23	0.01	0.1	72	0.01	Tr	N
Melon, flesh only, average, weighed whole	11	112	8	6	6	0.14	0.01	0.1	45	0.01	Tr	N
Melon, flesh only, average, weighed with skin	11	119	9	7	7	0.15	0.01	0.1	48	0.01	Tr	N
Melon, Galia, flesh only	31	150	13	12	10	0.20	Tr	0.1	75	Tr	Tr	N
Melon, Galia, flesh only, weighed whole	20	96	8	8	6	0.10	Tr	0.1	48	Tr	Tr	N
Melon, Galia, flesh only, weighed with skin	21	100	9	8	7	0.10	Tr	0.1	51	Tr	Tr	N
Melon, Honeydew, flesh only, weighed whole	6	104	3	4	4	0.10	0.01	Tr	56	0.01	Tr	Tr
Melon, Honeydew, flesh only, weighed with skin	7	112	4	4	4	0.11	0.01	Tr	60	0.01	Tr	Tr
Melon, watermelon, flesh only	2	100	7	8	9	0.30	0.03	0.2	N	Tr	Tr	Tr
Melon, watermelon, flesh only, weighed whole	1	57	4	5	5	0.20	0.02	0.1	N	Tr	Tr	Tr
Melon, yellow flesh, flesh only	11	180	6	6	6	0.18	0.02	0.1	97	0.02	Tr	Tr
Meringue, homemade	113	92	13	9	8	0.19	0.12	0.1	93	Tr	5	2
Meringue, with cream, homemade	45	76	38	6	38	0.05	0.03	0.1	60	Tr	N	N
Methi aloo, homemade	537	342	70	26	53	1.69	0.11	0.3	N	N	Tr	N
Milk bread, homemade	76	187	131	22	131	1.39	0.15	0.8	177	0.41	6	N
Milk drink, fermented, with probiotics	20	N	N	N	N	N	N	N	N	N	N	N
Milk shake, powder	20	150	8	N	N	N	0.10	0.4	27	0.20	N	32
Milk shake, powder, made up with semi-skimmed milk	41	156	112	N	N	N	0.01	0.4	83	0.01	N	31
Milk shake, powder, made up with skimmed milk	43	161	117	N	N	N	0.01	0.5	83	0.01	N	30
Milk shake, powder, made up with whole milk	40	157	112	N	N	N	0.01	0.5	85	0.01	N	31
Milk, 1% fat, pasteurised	44	159	123	11	95	0.03	Tr	0.5	87	Tr	1	30
Milk, Channel Islands, whole, pasteurised	39	131	129	12	106	Tr	0.01	0.4	100	0.01	1	29
Milk, Channel islands, whole, summer	39	131	129	12	106	Tr	0.01	0.4	100	0.01	1	24
Milk, Channel islands, whole, winter	39	131	129	12	106	Tr	0.01	0.4	100	0.01	1	34
Milk, condensed, whole, sweetened	90	360	290	29	240	0.23	Tr	1.0	150	Tr	3	74
Milk, evaporated, light	115	336	260	25	233	Tr	Tr	1.0	222	Tr	3	47
Milk, evaporated, whole	180	360	290	29	260	0.26	0.02	0.9	250	Tr	3	11
Milk, flavoured, pasteurised, chocolate	45	206	115	19	107	0.62	0.06	0.5	110	0.06	N	N
Milk, flavoured, pasteurised, strawberry, banana	52	168	120	12	102	0.13	Tr	0.4	110	Tr	N	N
Milk, goats, pasteurised	42	170	100	13	90	0.12	0.03	0.5	150	Tr	N	N
Milk, human, colostrum	47	70	28	3	14	0.07	0.05	0.6	N	Tr	N	N
Milk, human, mature	15	58	34	3	15	0.07	0.04	0.3	42	Tr	1	7
Milk, human, transitional	30	57	25	3	16	0.07	0.04	0.3	86	Tr	2	N
Milk, semi-skimmed, pasteurised, average	43	156	120	11	94	0.02	Tr	0.4	87	Tr	1	30
Milk, semi-skimmed, pasteurised, summer and autumn	43	152	118	11	93	0.02	Tr	0.4	85	Tr	Tr	20
Milk, semi-skimmed, pasteurised, winter and spring	43	161	123	11	96	0.02	Tr	0.5	89	Tr	1	41
Milk, semi-skimmed, UHT	50	150	110	11	90	0.17	Tr	0.4	100	Tr	1	31
Milk, sheeps, raw	44	120	170	18	150	0.03	0.10	0.7	82	Tr	N	N
Milk, skimmed, dried, fortified	550	1590	1280	130	970	0.27	Tr	4.0	1070	Tr	11	150
Milk, skimmed, pasteurised, average	44	162	125	11	96	0.03	Tr	0.5	87	Tr	1	30
Milk, skimmed, pasteurised, summer	49	171	133	12	98	0.06	Tr	0.5	86	Tr	1	21
Milk, skimmed, pasteurised, winter	42	163	124	11	99	0.01	Tr	0.5	84	Tr	1	31
Milk, skimmed, UHT	40	148	102	10	92	Tr	0.01	0.3	102	Tr	2	25
Milk, soya, non-dairy alternative to milk, sweetened, fortified	56	119	130	18	89	0.31	0.09	0.3	3	0.22	4	1
Milk, soya, non-dairy alternative to milk, unsweetened, fortified	Tr	74	120	15	48	0.43	0.09	0.3	3	0.25	4	1
Milk, whole, pasteurised, average	42	157	120	11	96	0.02	Tr	0.5	89	Tr	1	31
Milk, whole, pasteurised, summer and autumn	45	160	123	12	95	0.02	Tr	0.5	90	Tr	1	20
Milk, whole, pasteurised, winter and spring	40	154	116	11	98	0.02	Tr	0.5	88	Tr	1	41
Milk, whole, UHT	55	140	110	11	87	0.23	0.01	0.4	93	Tr	1	31
Milkshake, thick, takeaway	57	171	129	13	120	Tr	Tr	0.1	111	Tr	2	37
Milky Way and own brand equivalents	220	240	117	25	114	1.98	0.13	0.5	354	0.13	1	N
Mince pies, homemade, individual	162	87	71	9	41	0.95	0.05	0.3	230	N	3	3
Mince pies, retail	101	211	66	16	65	1.20	Tr	0.3	140	0.36	2	N
Mincemeat	18	44	35	4	13	0.60	0.12	0.2	7	N	1	7
Mincemeat, vegetarian, homemade	60	336	62	21	37	1.90	0.24	0.2	N	0.14	N	N
Minibreads, toasted, retail	865	221	39	26	114	1.40	0.18	0.7	1210	0.59	6	Tr
Mint sauce	480	210	120	46	27	7.40	0.30	0.2	780	0.86	Tr	Tr
Mint sauce, homemade	5	59	39	0	17	1.73	N	N	24	0.25	N	N
Mint, dried	98	1700	1370	N	490	N	N	N	220	9.20	N	N
Mint, fresh	15	260	210	N	75	9.50	N	N	34	1.40	N	N
Mixed curry spices	1154	1878	490	234	319	32.33	1.09	4.1	N	3.50	N	N
Mixed herbs, dried	81	1873	1653	280	235	68.97	0.73	4.6	N	9.84	N	N
Molasses	37	1460	210	240	31	4.70	0.49	0.3	N	1.53	Tr	Tr
Monkfish, flesh only, grilled	26	430	12	30	480	0.50	0.01	0.7	540	0.03	N	N
Monkfish, flesh only, grilled, weighed with bones	20	330	9	23	370	0.40	0.01	0.5	410	0.02	N	N
Monkfish, flesh only, raw	18	300	8	21	330	0.30	0.01	0.5	370	0.02	N	N
Mooli paratha, homemade	395	235	61	41	114	1.86	0.15	0.9	N	N	8	N
Moussaka, homemade	72	266	64	17	111	0.90	0.05	1.4	125	0.09	2	12
Moussaka, retail, reheated	280	250	75	77	110	0.60	0.12	0.1	430	0.13	N	N
Moussaka, vegetable, homemade	68	260	78	16	89	0.62	0.08	0.6	134	0.08	3	12
Moussaka, vegetable, retail	210	330	76	25	100	1.00	0.06	0.5	320	0.20	N	N
Mousse, chocolate, low fat	69	301	126	33	133	1.21	0.12	0.8	191	0.05	2	66
Mousse, fruit	62	150	120	12	96	Tr	Tr	0.4	110	Tr	N	N
Muesli, Swiss style, no added sugar or salt, unfortified	66	539	78	87	303	2.67	0.41	1.5	188	1.99	5	19
Muesli, Swiss style, unfortified	138	531	93	92	318	2.67	0.39	1.7	277	2.31	5	19
Muffins, American style, chocolate chip, homemade	263	192	138	35	261	1.34	0.24	0.8	194	0.43	5	17
Muffins, American, chocolate, retail	396	248	70	34	198	3.02	0.31	1.3	317	0.33	5	15
Muffins, American, not chocolate, retail	250	114	64	10	190	1.09	0.12	0.6	200	0.40	5	N
Muffins, bran, homemade	351	378	102	88	356	2.46	0.27	1.6	169	1.35	6	19
Muffins, English style, white	431	124	123	20	89	1.30	0.11	0.8	665	0.44	6	N
Muffins, English style, white, toasted	493	142	141	23	102	1.49	0.13	0.9	760	0.50	7	N
Mulberries, whole fruit, raw	2	260	36	15	48	1.60	0.06	0.2	4	0.90	Tr	N
Mulberries, whole fruit, stewed with sugar	1	200	28	11	37	1.30	0.05	0.2	3	0.70	Tr	N
Mulberries, whole fruit, stewed without sugar	1	220	30	12	41	1.40	0.05	0.2	3	0.80	Tr	N
Mullet, Grey, flesh only, grilled	84	460	35	38	330	1.30	0.09	0.5	170	0.01	66	250
Mullet, Grey, flesh only, raw	65	350	27	29	260	1.00	0.07	0.4	130	0.01	51	190
Mullet, Grey, grilled, weighed with bones and skin	46	250	19	21	180	0.70	0.05	0.3	94	0.01	36	140
Mullet, Red, flesh only, grilled	110	400	77	35	260	0.40	0.05	0.4	160	Tr	54	13
Mullet, Red, flesh only, grilled, weighed with bones and skin	50	190	36	16	120	0.20	0.02	0.2	74	Tr	25	6
Mullet, Red, flesh only, raw	91	340	66	30	220	0.30	0.04	0.3	140	Tr	46	11
Mushroom, dried	60	3870	73	110	970	7.30	8.71	4.8	840	1.20	110	36
Mushrooms, Chinese, dried, raw	38	1480	76	14	290	11.70	1.79	0.3	N	0.10	13	18
Mushrooms, Jew's ear, tender, dried, raw	63	860	210	N	220	56.10	N	N	N	N	N	N
Mushrooms, Jew's ear, tender, dried, soaked, raw	1	60	23	N	5	5.10	N	N	N	N	N	N
Mushrooms, Jew's ear, tough, dried, raw	130	630	230	N	110	21.50	N	N	N	N	N	N
Mushrooms, Jew's ear, tough, dried, soaked, raw	35	41	53	N	10	6.80	N	N	N	N	N	N
Mushrooms, oyster, raw	77	230	29	29	120	1.90	Tr	Tr	N	3.60	3	N
Mushrooms, shiitake, cooked	4	120	3	14	29	0.40	N	N	N	N	N	N
Mushrooms, shiitake, dried, raw	13	1530	11	130	290	1.70	N	N	N	N	N	N
Mushrooms, white, fried in corn oil	6	542	4	14	135	0.31	0.40	0.9	179	0.07	24	3
Mushrooms, white, fried in rapeseed oil	6	542	4	14	135	0.30	0.40	0.9	179	0.07	24	3
Mushrooms, white, fried in salted butter	150	340	11	19	110	N	0.40	0.5	320	0.10	12	11
Mushrooms, white, raw	4	378	3	10	94	0.21	0.28	0.6	125	0.05	17	2
Mushrooms, white, stewed in unsalted water	3	216	3	8	75	0.32	0.35	0.9	93	0.05	16	2
Mussels in white wine sauce, cooked	608	173	68	76	122	1.46	0.08	1.5	970	0.07	32	282
Mussels, purchased cooked	401	116	40	50	258	3.25	0.17	3.4	700	0.18	66	247
Mussels, raw	290	90	38	23	240	2.53	0.22	2.5	460	0.19	51	140
Mustard and cress, raw	19	110	50	22	33	1.00	0.01	0.3	39	N	N	N
Mustard leaves, boiled in unsalted water	16	200	80	15	41	0.80	N	N	N	N	N	N
Mustard leaves, raw	25	330	130	32	45	2.10	N	N	N	N	N	N
Mustard powder	5	940	330	260	180	9.50	0.20	6.5	62	1.70	N	N
Mustard seeds	5	680	520	300	840	18.50	0.41	4.7	N	1.80	N	N
Mustard, powder, made up	3	470	170	130	90	4.80	0.10	3.3	31	0.85	N	N
Mustard, smooth	2950	200	70	82	190	2.90	0.19	1.0	3550	0.70	N	N
Mustard, wholegrain	1620	220	120	93	200	2.80	0.21	1.2	2210	0.70	N	N
Nectarines, flesh and skin, raw	Tr	257	7	9	25	0,20	0,09	0,1	7	0,08	Tr	3
Nectarines, flesh and skin, raw, weighed with stones	Tr	236	6	8	23	0,18	0,08	0,1	6	0,07	Tr	3
Noodles, egg, dried, raw	500	378	73	49	187	2.65	0.20	1.3	710	1.10	16	6
Noodles, egg, fine, dried, boiled in unsalted water	109	57	33	19	68	0.85	Tr	0.5	143	0.41	8	Tr
Noodles, egg, fried with spring onions, homemade	120	79	39	22	77	1.06	0.00	0.5	160	0.46	9	Tr
Noodles, egg, medium, dried, boiled in unsalted water	141	75	43	25	89	1.11	Tr	0.6	186	0.53	10	Tr
Noodles, egg, thick, dried, boiled in unsalted water	121	64	37	22	76	0.95	Tr	0.5	160	0.46	9	Tr
Noodles, rice, fine, dried, boiled in unsalted water	4	3	22	3	19	0.10	Tr	0.4	65	0.14	1	3
Nougat, homemade	115	249	33	24	101	0.96	0.22	0.7	160	0.17	5	N
Nut and rice roast, mixed nuts with egg, homemade	420	420	49	100	270	1.70	0.46	1.8	690	1.40	9	10
Nut and rice roast, mixed nuts, homemade	440	440	48	110	280	1.70	0.49	1.9	730	1.50	9	6
Nut and seed roast, mixed nuts and sunflower seeds with egg, homemade	300	440	65	120	290	2.40	0.56	2.1	470	1.30	16	10
Nut and seed roast, mixed nuts and sunflower seeds, homemade	310	460	65	130	300	2.40	0.60	2.1	490	1.40	17	6
Nut and vegetable roast, mixed nuts with egg, homemade	290	430	60	84	230	1.80	0.34	1.6	470	1.10	10	10
Nut and vegetable roast, mixed nuts, homemade	300	450	60	89	230	1.70	0.36	1.6	490	1.20	10	6
Nut croquettes, fried in sunflower oil, homemade	220	350	59	74	190	2.00	0.39	1.4	370	1.10	12	5
Nut croquettes, fried in vegetable oil, homemade	220	350	59	74	190	2.00	0.39	1.4	370	1.10	12	6
Nut cutlets, retail, fried in sunflower oil	210	190	84	60	140	1.30	0.32	1.0	340	0.50	N	N
Nut cutlets, retail, fried in vegetable oil	210	190	84	60	140	1.30	0.32	1.0	340	0.50	N	N
Nut cutlets, retail, grilled	220	210	89	64	150	1.40	0.34	1.1	360	0.50	N	N
Nut roast, homemade	154	419	76	114	260	2.07	0.54	2.0	260	1.37	4	8
Nut roast, mixed nuts with egg, homemade	330	450	61	100	270	1.90	0.40	1.9	520	1.30	11	11
Nut, mushroom and rice roast, homemade	290	340	32	72	200	1.30	0.44	1.3	350	1.10	7	4
Nutmeg, ground	16	350	180	180	210	3.00	1.03	2.2	N	2.90	2	N
Nuts, mixed	5	696	94	222	452	2.93	1.12	3.5	10	2.20	5	16
Oatcakes, homemade	175	326	45	99	338	3.16	0.32	2.0	197	3.17	3	4
Oatcakes, plain, retail	796	359	57	101	383	3.82	0.35	2.0	830	3.84	9	1
Octopus, raw	N	230	33	N	170	1.20	0.40	1.7	N	0.02	75	20
Oil, coconut	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr
Oil, cod liver	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr
Oil, corn	Tr	Tr	Tr	Tr	Tr	0.10	0.01	Tr	Tr	Tr	Tr	Tr
Oil, cottonseed	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr
Oil, evening primrose	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr
Oil, grapeseed	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr
Oil, hazelnut	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr
Oil, olive	Tr	Tr	Tr	Tr	Tr	0.40	0.01	Tr	Tr	Tr	Tr	Tr
Oil, palm	Tr	Tr	Tr	Tr	Tr	0.40	Tr	Tr	Tr	Tr	Tr	Tr
Oil, peanut (groundnut)	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr
Oil, rapeseed	Tr	Tr	Tr	Tr	Tr	0.10	0.01	Tr	Tr	Tr	Tr	Tr
Oil, safflower	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr
Oil, sesame	2	20	10	Tr	N	0.10	Tr	Tr	N	Tr	Tr	Tr
Oil, soya	Tr	Tr	Tr	Tr	Tr	0.10	0.01	Tr	Tr	Tr	Tr	Tr
Oil, sunflower	Tr	Tr	Tr	Tr	Tr	0.10	0.01	Tr	Tr	Tr	Tr	Tr
Oil, vegetable, average	Tr	Tr	Tr	Tr	Tr	0.10	0.01	Tr	Tr	Tr	Tr	Tr
Oil, walnut	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr
Oil, wheatgerm	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr
Okra with tomatoes and onion, Greek, homemade	8	381	149	66	63	1.16	0.13	0.6	70	N	1	N
Okra with tomatoes and onion, West Indian, homemade	25	407	158	71	68	1.36	0.14	0.6	94	N	1	N
Okra, boiled in unsalted water	5	213	93	42	49	0,39	0,09	0,4	N	0,31	1	N
Okra, raw	8	330	160	71	59	1.10	0.13	0.6	41	N	1	N
Okra, stir-fried in corn oil	13	480	220	110	89	1.50	0.19	1.0	64	N	2	N
Olives, green, in brine, drained, flesh and skin	1330	91	61	22	17	1.00	0.23	N	2220	N	N	N
Olives, green, in brine, drained, flesh and skin, weighed with stones	1064	73	49	18	14	0.80	0.18	N	1776	N	N	N
Omelette, cheese, homemade	337	110	280	17	277	1.11	0.04	2.1	461	0.03	15	39
Omelette, curried, homemade	384	232	78	26	134	4.48	0.10	0.9	554	0.31	13	46
Omelette, plain, homemade	136	128	41	11	158	1.53	0.05	1.0	159	0.03	20	44
Omelette, Spanish, homemade	55	226	29	15	89	1.04	0.06	0.6	112	0.14	8	19
Onion sauce, made with semi-skimmed milk, homemade	65	154	96	11	78	0.21	0.03	0.4	134	0.07	1	21
Onion sauce, made with skimmed milk, homemade	66	158	99	11	79	0.22	0.03	0.4	134	0.07	1	21
Onion sauce, made with whole milk, homemade	59	162	108	12	89	0.16	0.02	0.5	125	0.05	1	26
Onions, baked	4	172	37	10	29	0.37	0.05	0.2	67	0.12	Tr	2
Onions, boiled in unsalted water	2	105	25	7	23	0.29	0.05	0.2	49	0.11	Tr	2
Onions, dried, raw	100	1209	263	69	201	2.63	0.35	1.2	130	0.90	N	16
Onions, fried in butter	N	189	41	11	31	0.42	0.06	0.2	N	0.14	Tr	6
Onions, fried in corn oil	4	189	41	11	31	0.42	0.06	0.2	73	0.14	Tr	2
Onions, fried in lard	3	138	30	11	23	0.30	0.04	0.2	54	0.14	Tr	2
Onions, fried in rapeseed oil	4	189	41	11	31	0.42	0.06	0.2	73	0.14	Tr	2
Onions, fried in sunflower oil	4	189	41	11	31	0.42	0.06	0.2	73	0.14	Tr	2
Onions, pickled, drained	450	93	22	5	23	0.20	0.04	0.1	730	0.10	1	3
Onions, raw	3	138	30	8	23	0.30	0.04	0.1	54	0.10	Tr	2
Orange juice, ambient, UHT	3	164	12	10	16	0.07	0.03	0.1	70	0.03	Tr	1
Orange juice, chilled	1	158	8	9	15	0.07	0.03	Tr	65	0.02	Tr	1
Orange juice, freshly squeezed	2	180	12	12	22	0.30	Tr	Tr	73	0.10	Tr	1
Orange juice, freshly squeezed, weighed as whole fruit	1	83	5	5	10	0.10	Tr	Tr	34	Tr	Tr	1
Orange roughy, raw	77	330	12	21	150	0.30	0.05	0.3	N	0.01	65	N
Oranges, flesh only	1	122	24	8	16	0.11	0.03	Tr	73	0.02	Tr	1
Oranges, flesh only, weighed with peel and pips	Tr	87	17	6	11	0.08	0.02	Tr	52	0.01	Tr	1
Oregano, dried, ground	25	1260	1597	270	148	36.80	0.63	2.7	N	4.99	5	N
Oregano, fresh	5	255	323	55	30	7.43	0.13	0.5	N	1.01	1	N
Ortaniques, flesh only	5	150	41	10	21	0.40	0.05	0.1	3	Tr	N	2
Ovaltine powder, made up with semi-skimmed milk	51	156	196	51	N	1.57	N	1.5	91	N	N	N
Ovaltine powder, made up with skimmed milk	53	161	200	52	N	1.58	N	1.5	91	N	N	N
Ovaltine powder, made up with whole milk	51	157	196	51	N	1.57	N	1.6	93	N	N	N
Ovaltine, powder	120	156	800	375	N	14.00	N	10.0	125	N	N	N
Oxtail, meat only, stewed with added salt	190	170	14	18	140	3.80	0.27	8.8	270	N	N	N
Oxtail, meat only, stewed, weighed with fat and bones	72	65	5	7	53	1.40	0.10	3.3	100	N	N	N
Oxtail, raw	110	270	9	20	160	2.70	0.20	5.6	110	N	N	N
Oysters, raw	510	260	140	42	210	5.70	7.50	59.2	820	0.33	23	60
Oysters, raw, weighed with shells	71	36	19	6	30	0.80	1.05	8.3	110	0.05	3	8
Pak choi, steamed	39	287	73	16	47	0.96	0.06	0.4	129	0.27	Tr	1
Pakora, vegetable, takeaway and restaurant	479	504	46	47	157	2.45	0.33	1.1	N	N	N	N
Pakora/bhajia, aubergine, fried in vegetable oil, homemade	18	247	27	28	82	1.13	0.10	0.6	56	0.60	2	N
Pakora/bhajia, cauliflower, fried in vegetable oil, homemade	22	277	32	29	98	1.24	0.11	0.7	97	0.63	2	N
Pakora/bhajia, onion, fried in vegetable oil, homemade	15	213	44	34	115	1.55	0.15	0.8	72	0.83	N	N
Pakora/bhajia, potato and cauliflower, fried in vegetable oil, homemade	6	275	34	41	102	1.46	0.18	0.7	58	0.66	1	N
Pakora/bhajia, potato, carrot and pea, fried in vegetable oil, homemade	17	240	35	37	127	1.64	0.16	0.9	77	0.90	2	N
Pakora/bhajia, potato, fried in vegetable oil, homemade	24	404	27	36	100	1.24	0.14	0.7	113	0.67	1	N
Pakora/bhajia, spinach, fried in vegetable oil, homemade	91	355	91	56	149	2.44	0.19	1.2	142	1.19	3	N
Pakora/bhajia, vegetable, retail	430	490	99	47	130	3.70	0.21	1.1	N	0.70	1	N
Pakoras, homemade	63	348	54	37	90	1.50	0.12	0.7	120	0.67	2	N
Pancakes (served with crispy duck), pancakes only, takeaway	121	125	101	17	74	1.59	0.12	0.5	N	0.38	N	N
Pancakes, savoury, made with semi-skimmed milk, homemade	53	190	127	16	129	0.79	0.05	0.7	132	0.20	5	30
Pancakes, savoury, made with skimmed milk, homemade	55	195	131	17	130	0.79	0.05	0.7	132	0.20	5	30
Pancakes, savoury, wholemeal, made with whole milk, homemade	53	243	109	34	178	0.94	0.11	1.1	123	0.57	5	31
Pancakes, stuffed with vegetables, homemade	29	235	74	14	82	0.80	0.09	0.4	113	0.17	4	16
Pancakes, stuffed with vegetables, wholemeal, homemade	29	261	66	23	106	0.87	0.12	0.6	109	0.35	4	17
Pancakes, sweet, made with semi skimmed milk, homemade	51	174	116	15	118	0.78	0.06	0.7	119	0.19	4	27
Pancakes, sweet, made with skimmed milk, homemade	51	174	116	15	118	0.78	0.06	0.7	119	0.19	4	27
Pancakes, sweet, made with whole milk, homemade	49	171	113	15	118	0.77	0.06	0.7	120	0.19	4	27
Pangasius, flesh only, baked	299	430	14	42	243	0.13	0.03	0.5	279	0.01	27	2
Pangasius, flesh only, poached	280	403	13	39	228	0.12	0.03	0.4	261	0.01	25	2
Pangasius, flesh only, raw	204	293	10	29	166	0.09	0.02	0.3	190	0.01	18	3
Papadums, takeaway	N	609	N	121	196	4.44	0.36	1.7	N	0.97	15	N
Papaya, flesh only, raw	14	215	21	17	9	0,22	0,03	0,1	11	0,02	1	Tr
Papaya, flesh only, raw, weighed with skin and pips	8	129	13	10	5	0,13	0,02	0,1	7	0,01	1	Tr
Papaya, unripe, green flesh, raw	15	210	33	56	30	0.60	0.10	0.2	N	0.10	N	N
Paprika	68	2280	229	178	314	21.14	0.71	4.3	N	1.59	6	N
Paratha, homemade	118	190	21	46	165	1.50	0.20	1.4	231	1.47	4	6
Parrot fish, raw	82	420	45	N	160	1.00	N	N	N	N	N	N
Parsley, dried	180	4090	1080	120	340	41.50	0.16	3.8	860	1.10	5	N
Parsley, fresh	33	760	200	23	64	7.70	0.03	0.7	160	0.20	1	N
Parsnip, boiled in unsalted water	3	319	34	16	55	0,44	0,07	0,3	40	0,27	Tr	4
Parsnip, raw	10	450	41	23	74	0.60	0.05	0.3	49	0.50	2	N
Parsnip, roasted in rapeseed oil	6	626	67	31	108	0,86	0,14	0,5	79	0,53	Tr	7
Partridge, meat only, roasted	100	410	46	36	310	7.70	N	N	99	N	N	N
Partridge, meat only, roasted, weighed with bone	60	240	28	22	190	4.60	N	N	59	N	N	N
Passion fruit juice	19	200	7	29	21	0.50	N	0.8	N	N	N	N
Passion fruit, flesh and pips	19	200	11	29	64	1.30	N	0.8	N	N	N	N
Passion fruit, flesh and pips, weighed with skin	12	120	7	18	39	0.80	N	0.5	N	N	N	N
Pasta and sauce mixes, dried, raw	1165	409	78	52	344	1.73	0.27	1.5	1410	0.88	8	11
Pasta shapes, coloured, flavoured, dried, raw	8	301	41	50	174	1.66	0.28	1.2	100	0.82	22	Tr
Pasta with ham and mushroom sauce, homemade	96	158	73	17	119	0.45	0.12	0.8	195	0.18	6	Tr
Pasta with meat and tomato sauce, homemade	90	158	24	20	81	0.81	0.14	1.1	167	0.25	5	4
Pasta, egg, fresh, filled with cheese and tomato, boiled in unsalted water	210	93	115	18	126	0.69	Tr	0.8	400	0.26	6	8
Pasta, egg, fresh, filled with cheese only, boiled in unsalted water	242	99	124	21	147	0.74	Tr	0.9	406	0.28	11	18
Pasta, egg, fresh, filled with green vegetables/herbs and cheese, boiled in unsalted water	239	99	110	21	122	0.77	Tr	0.7	406	0.27	11	18
Pasta, egg, fresh, filled with meat, boiled in unsalted water	298	115	69	20	124	0.94	0.10	0.9	445	0.27	9	8
Pasta, egg, fresh, filled with mushrooms, boiled in unsalted water	212	116	85	18	121	0.85	Tr	0.7	354	0.25	13	11
Pasta, egg, fresh, raw	24	186	28	31	156	1.48	0.83	1.0	120	0.53	11	9
Pasta, egg, white, dried, raw	51	246	36	45	210	1.75	0.29	1.4	169	0.71	27	12
Pasta, egg, white, tagliatelle, fresh, boiled in unsalted water	9	40	29	16	76	0.60	Tr	0.5	65	0.25	5	8
Pasta, plain, fresh, boiled	16	49	37	19	86	0.80	0.46	0.8	29	0.40	13	36
Pasta, ravioli, meat filling, canned in tomato sauce	260	137	14	11	39	0.80	Tr	0.4	400	0.17	3	Tr
Pasta, spaghetti, canned, in tomato sauce	190	122	13	9	27	0.57	Tr	0.2	300	0.11	2	Tr
Pasta, white, twists, fusilli, dried, boiled in unsalted water	5	40	25	22	77	0.71	0.19	0.6	50	0.37	6	4
Pasta, white, dried, boiled in unsalted water	1	114	12	23	88	0.78	0.15	0.6	49	0.44	11	Tr
Pasta, white, dried, raw	2	232	24	47	179	1.59	0.30	1.2	100	0.77	22	Tr
Pasta, white, spaghetti, dried, boiled in unsalted water	3	41	27	21	66	0.63	Tr	0.5	55	0.33	8	Tr
Pasta, white, twists, fusilli, dried, boiled in salted water	174	40	25	22	77	0.71	0.19	0.6	324	0.37	6	4
Pasta, wholewheat, spaghetti, dried, boiled in unsalted water	5	82	31	46	124	1.48	0.26	1.2	50	1.14	6	Tr
Pasta, wholewheat, spaghetti, dried, raw	3	426	39	103	333	3.25	0.54	2.8	118	2.54	15	Tr
Pastichio	89	229	83	23	122	1.39	0.15	0.9	173	0.14	5	N
Pastries, Asian	190	170	160	19	130	0.90	0.15	0.6	50	0.20	N	N
Pastries, chocolate eclairs, cream filled, retail	125	161	83	22	120	1.80	0.10	0.6	200	0.21	6	12
Pastries, chocolate eclairs, fresh, homemade	86	96	39	15	71	0.86	0.11	0.5	136	0.17	5	N
Pastries, cream filled, retail	205	94	68	10	86	0.47	Tr	0.3	250	0.20	3	10
Pastries, Danish, retail	233	136	52	17	74	0.82	0.12	0.7	310	0.44	4	Tr
Pastries, Greek, baklava, retail	163	180	48	49	119	1.63	0.35	1.0	205	0.60	5	N
Pastry, cheese, shortcrust, homemade	394	117	303	21	233	1.04	0.08	1.7	663	0.35	3	19
Pastry, choux, cooked, homemade	204	126	57	14	114	1.41	0.08	0.7	330	0.28	10	N
Pastry, choux, uncooked, homemade	132	82	37	9	74	0.92	0.05	0.5	215	0.18	7
Pastry, filo, retail, cooked	460	156	141	23	102	1.94	Tr	0.6	650	0.65	6	Tr
Pastry, filo, retail, uncooked	350	119	108	17	78	1.48	Tr	0.5	500	0.50	5	Tr
Pastry, flaky, cooked, homemade	326	120	65	15	78	1.15	0.09	0.4	584	0.42	2	17
Pastry, flaky, uncooked, homemade	247	91	49	11	59	0.87	0.07	0.3	442	0.31	1	13
Pastry, flaky/puff, retail, cooked	427	112	98	13	61	1.44	Tr	0.4	570	0.37	3	Tr
Pastry, flaky/puff, retail, uncooked	337	89	77	10	49	1.14	Tr	0.3	450	0.29	2	Tr
Pastry, shortcrust, cooked, homemade	258	133	74	17	88	1.36	0.11	0.5	494	0.49	2	13
Pastry, shortcrust, retail, cooked	271	118	97	12	61	1.20	Tr	0.4	399	0.36	4	Tr
Pastry, shortcrust, retail, uncooked	224	97	80	10	51	0.99	Tr	0.3	330	0.29	3	Tr
Pastry, shortcrust, uncooked, homemade	222	114	64	15	76	1.18	0.09	0.4	426	0.42	2	12
Pastry, wholemeal, cooked, homemade	257	261	29	59	205	1.73	0.26	1.4	469	1.40	4	13
Pastry, wholemeal, uncooked, homemade	222	225	25	51	177	1.50	0.23	1.2	405	1.21	3	12
Pasty, vegetable, homemade	138	169	62	12	47	0.80	0.02	0.3	218	0.25	2	Tr
Pasty, vegetable, wholemeal, homemade	131	240	28	36	119	1.07	0.15	0.8	264	0.77	2	7
Pate, liver	750	150	16	11	450	5.90	0.46	2.8	880	0.16	N	N
Pate, meat, reduced fat	710	190	14	14	240	6.40	0.46	2.7	1180	0.16	N	N
Pate, tuna	390	170	12	21	130	0.80	0.05	0.5	640	Tr	N	17
Patra leaves, raw	1	680	160	39	64	1.50	0.32	0.9	60	1.80	N	N
Pavlova, toffee/chocolate, no fruit	67	133	44	15	48	0.53	0.11	0.3	N	0.33	N	N
Pavlova, with fruit and cream	41	80	26	6	27	0.25	Tr	0.1	N	0.13	N	N
Peach melba, homemade	40	146	45	9	46	0.28	0.01	0.1	67	0.03	N	N
Peaches, canned in juice, whole contents	12	170	4	7	19	0.40	0.04	0.1	4	0.10	Tr	N
Peaches, canned in syrup, whole contents	4	110	3	5	11	0.20	Tr	Tr	4	Tr	Tr	N
Peaches, flesh and skin, raw, weighed with stone	1	140	6	8	20	0.40	0.05	0.1	Tr	0.10	1	3
Peaches, raw, flesh and skin	1	160	7	9	22	0.40	0.06	0.1	Tr	0.10	1	3
Peanut brittle, homemade	110	240	32	72	140	1.10	0.41	1.2	69	0.69	1	8
Peanut butter, smooth	350	700	37	180	330	2.10	0.70	3.0	500	1.70	3	N
Peanuts and raisins	28	824	54	133	274	3.07	0.74	2.3	8	1.31	5	N
Peanuts, dry roasted	790	730	52	190	420	2.10	0.64	3.3	1140	2.20	3	19
Peanuts, kernel only, plain, unsalted	2	670	60	210	430	2.50	1.02	3.5	7	2.10	3	20
Peanuts, kernel only, plain, weighed with shells	1	460	41	140	300	1.70	0.70	2.4	5	1.40	2	14
Peanuts, raisins and chocolate chips	45	745	96	107	248	2.87	0.61	1.9	53	0.99	5	N
Peanuts, roasted and salted	400	810	37	180	410	1.30	0.54	2.9	660	1.90	4	19
Pears, average, flesh and skin, raw, weighed with core and stalk	1	89	6	5	8	0.12	0.04	0.1	55	0.04	Tr	1
Pears, average, raw, flesh only	1	105	7	5	9	0.14	0.05	0.1	64	0.05	Tr	1
Pears, average, stewed with sugar	1	83	6	4	7	0.13	0.05	0.1	50	0.04	Tr	1
Pears, average, stewed without sugar	1	91	6	4	8	0.12	0.04	0.1	55	0.04	Tr	1
Pears, canned in juice, whole contents	3	81	6	5	10	0.20	Tr	0.1	3	Tr	Tr	Tr
Pears, dried	15	750	55	35	65	1.00	0.30	0.5	5	0.20	2	5
Pears, Nashi, flesh and skin, raw	6	110	5	7	11	0.10	0.08	0.1	1	0.10	N	1
Pears, Nashi, flesh and skin, raw, weighed with core	5	98	4	6	10	0.10	0.07	0.1	1	0.10	N	1
Pears, raw, flesh and skin	1	105	7	5	9	0.14	0.05	0.1	64	0.05	Tr	1
Pears, raw, flesh only, peeled, weighed with skin and core	1	74	5	4	6	0.10	0.04	0.1	45	0.04	Tr	1
Peas, boiled in unsalted water	Tr	230	19	29	130	1.50	0.03	1.0	8	0.40	Tr	2
Peas, canned in water, re-heated, drained	Tr	130	30	20	81	1.90	0.02	0.6	N	0.20	Tr	N
Peas, dried, boiled in unsalted water	13	270	24	30	110	1.40	0.06	1.0	9	0.50	1	2
Peas, dried, raw	38	990	61	120	300	4.70	0.17	3.7	60	1.40	3	7
Peas, frozen, boiled in unsalted water	4	177	37	27	90	1.82	0.13	0.8	59	0.36	Tr	2
Peas, frozen, microwaved	4	179	36	27	91	1.75	0.14	0.8	73	0.35	Tr	2
Peas, frozen, raw	4	171	36	26	86	1.75	0.13	0.8	59	0.35	Tr	2
Peas, mange-tout, boiled in unsalted water	1	169	45	21	60	0,83	0,08	0,5	25	0,26	Tr	8
Peas, mange-tout, raw	2	200	44	28	62	0.80	0.06	0.5	28	0.30	Tr	N
Peas, mange-tout, stir-fried in rapeseed oil	1	143	38	18	51	0,70	0,07	0,4	21	0,22	Tr	6
Peas, marrowfat, canned, re-heated, drained	160	160	26	22	100	1.50	0.04	0.7	230	0.20	N	N
Peas, mushy, canned, re-heated	220	170	14	22	100	1.30	0.11	0.7	320	0.20	N	N
Peas, raw	1	330	21	34	130	2.80	0.05	1.1	39	0.40	Tr	2
Peas, split, dried, boiled in unsalted water	14	270	11	30	120	1.70	0.06	1.4	10	0.50	N	N
Peas, split, dried, raw	38	910	33	130	270	5.40	0.17	3.8	56	1.40	N	N
Peas, sugar-snap, boiled in unsalted water	4	130	41	19	42	0.60	0.05	0.4	16	0.30	Tr	N
Peas, sugar-snap, raw	4	150	54	25	53	0.80	0.10	0.6	18	0.40	Tr	N
Pecan nuts, kernel only	1	520	61	130	310	2.20	1.07	5.3	15	4.60	12	N
Pecan nuts, kernel only, weighed with shells	Tr	250	30	64	150	1.10	0.52	2.6	7	2.30	6	N
Peel, mixed	280	21	130	12	6	1.30	0.15	0.2	N	0.10	N	N
Pepper, black	20	1329	443	171	158	9.71	1.33	1.2	30	12.75	5	N
Pepper, capsicum, red, boiled in unsalted water	Tr	159	7	10	20	0.35	0.05	0.2	29	0.12	Tr	3
Pepper, capsicum, red, raw	1	216	7	11	23	0.39	0.05	0.2	48	0.12	Tr	3
Pepper, capsicum, yellow, boiled in unsalted water	1	218	8	11	24	0.55	0.06	0.2	73	0.13	Tr	3
Pepper, capsicum, yellow, raw	1	189	7	10	21	0.48	0.05	0.2	64	0.11	Tr	3
Pepper, cayenne, ground	30	2010	150	150	290	34.10	0.45	2.0	N	2.30	4	N
Pepper, white	5	73	270	90	180	14.30	0.91	1.1	60	4.30	3	N
Peppermint creams, homemade	23	21	2	1	2	0.46	0.05	0.1	10	Tr	1	Tr
Peppermints	9	Tr	7	3	Tr	0.20	0.04	N	22	N	Tr	N
Peppers, capsicum, chilli, green, raw	7	220	30	24	80	1.20	N	0.4	15	N	N	N
Peppers, capsicum, chilli, red, raw	12	440	16	21	39	1.00	0.17	0.3	N	0.20	N	N
Peppers, capsicum, green, boiled in unsalted water	4	140	9	10	23	0.40	0.03	0.2	21	0.10	Tr	1
Peppers, capsicum, green, raw	4	120	8	10	19	0.40	0.02	0.1	19	0.10	Tr	1
Peppers, green, stuffed with rice, homemade	7	169	16	11	30	0.55	0.07	0.2	42	0.13	2	1
Peppers, green, stuffed with vegetables, cheese topping, homemade	45	191	53	13	63	0.43	0.06	0.4	N	0.11	N	N
Peppers, stuffed with beef, rice and vegetables, homemade	52	194	19	14	62	0.90	0.05	1.1	111	0.14	3	4
Pesto sauce, homemade	291	267	487	68	423	2.26	0.60	3.5	492	1.42	N	N
Pesto, green	840	180	209	44	141	1.05	0.24	1.1	950	0.50	4	4
Pesto, red	770	N	N	N	N	N	N	N	N	N	N	N
Pheasant, meat only, roasted	66	360	28	26	220	2.20	0.10	1.3	170	0.02	14	N
Pheasant, meat only, roasted, weighed with bone	34	190	15	13	110	1.10	0.05	0.7	88	0.01	N	N
Physalis, fruit only	1	320	10	31	67	2.00	0.19	N	12	N	N	N
Piccalilli	740	40	16	6	17	0.60	0.03	0.1	N	0.10	N	N
Pickle, sweet	1130	94	15	6	12	0.60	Tr	0.1	1230	0.15	N	N
Pie, apple, one crust, homemade	66	85	27	5	19	0.37	0.03	0.1	N	0.10	1	3
Pie, apple, pastry top and bottom, homemade	109	89	41	6	28	0.54	0.02	0.2	N	0.15	1	2
Pie, apple, pastry, double crust, deep filled, retail	163	85	45	8	51	0.30	0.04	0.2	N	0.17	N	N
Pie, apple, pastry, double crust, retail	158	97	66	10	71	0.34	0.02	0.3	257	0.23	2	N
Pie, apple, wholemeal, one crust, homemade	65	122	11	17	55	0.52	0.09	0.3	N	0.36	1	6
Pie, apple, wholemeal, pastry top and bottom, homemade	108	151	15	26	88	0.78	0.13	0.6	N	0.59	1	7
Pie, banoffee	164	163	84	15	89	0.34	0.08	0.4	N	0.15	N	N
Pie, beef, puff or shortcrust pastry, family size, retail	332	150	41	12	91	1.10	0.07	1.7	510	0.18	3	3
Pie, beef, puff or shortcrust pastry, individual, retail	346	163	49	15	83	1.17	0.07	1.5	560	0.30	4	3
Pie, cheese and potato, homemade	113	293	92	18	95	0.39	0.05	0.7	212	0.08	3	N
Pie, chicken and mushroom, single crust, homemade	101	274	67	19	150	0.45	0.10	0.6	169	0.10	8	N
Pie, chicken, individual, baked	270	140	60	15	90	0.80	0.06	0.6	450	0.23	N	N
Pie, Cottage, homemade	155	279	17	15	66	0.59	0.04	1.1	262	0.08	3	6
Pie, Cottage/Shepherd's, reheated	240	240	20	14	65	0.70	0.04	0.9	410	0.08	N	N
Pie, fish, white fish, homemade	56	366	36	22	102	0.28	0.04	0.4	134	0.09	13	N
Pie, fish, white fish, retail, baked	254	300	86	21	119	0.35	0.04	0.5	380	0.08	7	33
Pie, fruit, individual, retail	115	117	33	11	53	0.62	0.07	0.2	180	0.27	2	N
Pie, fruit, one crust, homemade	66	162	46	8	28	0.48	0.05	0.1	110	0.15	1	Tr
Pie, fruit, pastry top and bottom, blackcurrant, homemade	109	224	68	13	45	1.11	0.08	0.3	165	0.28	N	N
Pie, fruit, pastry top and bottom, homemade	109	146	56	9	34	0.60	0.04	0.2	170	0.19	1	Tr
Pie, fruit, wholemeal, one crust, homemade	66	198	30	20	64	0.63	0.12	0.4	N	0.41	1	N
Pie, fruit, wholemeal, pastry top and bottom, blackcurrant, homemade	108	286	42	33	106	1.36	0.19	0.7	201	0.72	N	N
Pie, fruit, wholemeal, pastry top and bottom, homemade	165	199	29	39	103	1.30	0.17	0.9	N	0.95	2	N
Pie, fruit, wholemeal, with pie filling, homemade	139	161	29	29	100	1.30	0.13	0.6	235	0.68	2	N
Pie, fruit, with pie filling, homemade	139	94	57	8	34	1.04	0.01	0.2	196	0.20	2	N
Pie, game, homemade	430	170	64	18	120	2.10	0.15	1.2	650	0.28	4	8
Pie, lemon meringue, retail	113	70	38	6	40	0.03	0.04	0.2	237	0.11	2	8
Pie, lentil and cheese, homemade	173	260	143	31	186	2.35	0.21	1.6	272	N	17	N
Pie, Quorn and vegetable	218	141	N	19	134	0.57	0.04	2.2	N	0.78	N	N
Pie, spinach, homemade	327	406	194	38	108	1.80	0.06	0.7	455	0.41	2	N
Pie, steak and kidney, double crust, homemade	263	233	53	17	149	2.48	0.13	2.7	350	0.22	31	N
Pie, steak and kidney, single crust, homemade	209	273	38	19	177	2.81	0.17	3.4	277	0.17	40	N
Pie, turkey, single crust, homemade	108	253	70	19	148	0.68	0.04	1.2	164	0.14	7	N
Pie, vegetable, homemade	107	253	39	14	46	0.72	0.05	0.3	290	0.19	1	N
Pie, vegetable, wholemeal, homemade	106	291	23	26	83	0.87	0.12	0.5	232	0.64	2	N
Pigeon, meat only, roasted	92	400	32	30	310	7.20	0.33	1.7	87	0.05	N	N
Pigeon, meat only, roasted, weighed with bone	43	190	15	14	150	3.40	0.15	0.8	41	0.02	N	N
Pilaf, rice with spinach, homemade	105	400	132	45	54	1.93	0.09	0.8	89	0.61	4	5
Pilaf, rice with tomato, homemade	326	82	8	10	39	0.67	0.10	0.5	37	0.28	5	5
Pilau, egg and potato, brown rice, homemade	29	154	29	34	110	1.09	0.20	0.7	71	0.50	6	N
Pilau, egg and potato, homemade	30	131	30	13	66	0.84	0.10	0.5	98	0.20	8	13
Pilau, mushroom, homemade	2	91	9	9	43	0.66	0.12	0.5	42	0.22	7	4
Pilau, prawn, homemade	60	76	18	13	59	0.85	0.12	0.6	103	0.25	10	9
Pilau, vegetable, homemade	170	88	16	10	36	0.47	0.07	0.4	262	0.40	N	4
Pine nuts, kernel only	1	780	11	270	650	5.60	1.32	6.5	41	7.90	N	N
Pineapple juice, unsweetened	8	53	8	6	1	0.20	0.02	0.1	15	0.70	Tr	Tr
Pineapple, canned in juice, whole contents	1	71	8	13	5	0.50	0.08	0.1	4	0.90	Tr	Tr
Pineapple, canned in syrup, whole contents	2	79	6	11	5	0.20	0.02	0.1	4	0.90	Tr	Tr
Pineapple, dried	Tr	807	96	72	41	1,07	0,60	0,7	127	10,00	Tr	Tr
Pineapple, flesh only, raw	Tr	121	14	11	6	0,16	0,09	0,1	19	1,49	Tr	Tr
Pineapple, flesh only, raw, weighed with skin and top	Tr	52	6	5	3	0,07	0,04	0,1	8	0,64	Tr	Tr
Pinni, homemade	4	160	37	48	124	1.00	0.23	0.9	30	0.78	2	11
Pistachio nuts, kernel only, roasted and salted	530	1040	110	130	420	3.00	0.83	2.2	810	0.90	6	N
Pistachio nuts, kernel only, roasted and salted, weighed with shells	290	570	61	71	230	1.70	0.46	1.2	450	0.50	3	N
Pizza base, raw	400	124	86	18	85	1.55	0.09	0.7	N	0.45	N	N
Pizza, cheese and tomato, retail	397	223	217	24	179	1.09	0.10	1.3	630	0.40	4	17
Pizza, chicken topped, retail	380	270	217	27	190	1.30	0.12	1.6	N	0.30	N	N
Pizza, fish topped, takeaway	400	179	173	24	170	1.20	0.10	1.3	1366	0.30	10	59
Pizza, ham and pineapple, retail	400	226	221	23	210	1.30	0.10	1.5	N	0.50	N	N
Pizza, meat topped, retail and takeaway	440	196	203	23	190	1.20	0.10	1.6	N	0.32	7	N
Pizza, tomato, homemade	340	230	41	14	57	1.00	0.09	0.3	570	0.20	1	4
Pizza, vegetarian, retail and takeaway	330	192	196	22	160	1.17	0.11	1.3	1040	0.30	N	34
Plaice, flesh only, baked	191	293	22	27	203	0.13	0.01	0.6	233	Tr	45	40
Plaice, flesh only, raw	147	226	17	21	157	0.10	0.01	0.5	180	Tr	35	31
Plaice, flesh only, steamed	175	269	21	25	187	0.12	0.01	0.5	214	Tr	41	37
Plaice, flesh only, steamed, fillets weighed with bones and skin	130	200	15	18	139	0.09	0.01	0.4	159	Tr	31	27
Plaice, in batter, fried in blended oil	210	210	73	20	170	0.50	0.06	0.7	240	0.14	30	16
Plaice, in batter, fried in retail blend oil	210	210	73	20	170	0.50	0.06	0.7	240	0.14	30	16
Plaice, in batter, fried in sunflower oil	210	210	73	20	170	0.50	0.06	0.7	240	0.14	30	16
Plaice, in breadcrumbs, baked	275	178	61	22	126	0.77	0.05	0.6	390	0.19	30	16
Plantain, boiled in unsalted water, flesh only	4	400	5	33	31	0.50	0.08	0.2	50	N	2	N
Plantain, green flesh, raw	4	500	9	37	36	0.50	0.08	0.1	80	N	2	N
Plantain, ripe, fried in rapeseed oil	3	610	6	54	66	0.80	0.20	0.4	110	N	3	N
Plums, average, flesh and skin, stewed with sugar, weighed with stones	2	191	11	7	18	0.34	0.09	0.1	Tr	0.08	Tr	Tr
Plums, average, flesh and skin, stewed without sugar	2	200	11	7	19	0.33	0.08	0.1	Tr	0.08	Tr	Tr
Plums, average, flesh and skin, stewed without sugar, weighed with stones	2	190	10	7	18	0.31	0.08	0.1	Tr	0.08	Tr	Tr
Plums, average, stewed with sugar, flesh and skin	2	201	12	7	19	0.36	0.10	0.1	Tr	0.08	Tr	Tr
Plums, dessert, flesh and skin, raw	Tr	187	7	7	17	0,12	0,06	0,1	6	0,06	Tr	Tr
Plums, dessert, flesh and skin, raw, weighed with stones	Tr	181	6	7	17	0,12	0,06	0,1	6	0,06	Tr	Tr
Plums, Victoria, flesh and skin, raw	2	190	11	7	16	0.40	0.10	Tr	Tr	0.10	Tr	Tr
Plums, Victoria, flesh and skin, raw, weighed with stones	2	180	10	7	15	0.40	0.09	Tr	Tr	0.10	Tr	Tr
Plums, Victoria, stewed without sugar	2	170	10	6	14	0.30	0.09	Tr	Tr	0.10	Tr	Tr
Plums, Victoria, stewed without sugar, weighed with stones	2	160	9	6	13	0.30	0.09	Tr	Tr	0.10	Tr	Tr
Plums, yellow, flesh and skin, raw	1	190	7	5	23	0.20	0.10	0.1	Tr	0.10	Tr	Tr
Plums, yellow, flesh and skin, raw, weighed with stones	1	180	7	5	22	0.20	0.10	0.1	Tr	0.10	Tr	Tr
Polenta, hydrated, raw	541	27	6	7	20	0.13	Tr	0.1	813	0.02	Tr	Tr
Pollock, Alaskan, flesh only, baked	117	371	21	51	207	0.31	0.05	0.7	172	0.02	46	97
Pollock, Alaskan, flesh only, raw	68	216	12	30	120	0.18	0.03	0.4	100	0.01	27	56
Pollock, Alaskan, flesh only, steamed	114	360	20	49	201	0.30	0.05	0.6	167	0.02	44	94
Pomegranate juice drink	1	200	3	3	8	0.20	0.07	N	53	N	N	N
Pomegranate, flesh and pips	2	240	12	11	29	0.70	0.17	0.4	2	N	N	N
Pomegranate, flesh and pips, weighed with skin	1	160	8	7	19	0.50	0.11	0.3	1	N	N	N
Pomelo, flesh only	1	230	27	6	20	0.30	0.05	0.1	3	Tr	N	N
Pomelo, flesh only, weighed with peel and pips	1	140	16	4	12	0.20	0.03	0.1	2	Tr	N	N
Pomfret, black, raw	110	430	32	N	250	1.90	N	N	N	N	N	N
Pomfret, white, raw	94	320	72	N	300	0.90	0.05	1.3	N	0.18	N	N
Popcorn, candied	Tr	N	N	N	N	N	N	N	N	N	N	Tr
Popcorn, salted, retail	730	N	N	N	N	N	N	N	1120	N	N	N
Poppy seeds	21	700	1580	330	840	11.10	1.63	8.5	N	6.80	N	N
Pork chops in mustard and cream, homemade	200	296	29	23	150	0,57	0,05	1,0	140	0,08	N	N
Pork chops in mustard and cream, homemade, weighed with bone	175	259	25	21	132	0,50	0,04	0,9	123	0,07	N	N
Pork pie, individual	542	153	53	7	23	2.89	0.04	0.5	830	0.07	1	2
Pork scratchings	1320	300	32	18	180	2.40	0.20	1.6	2090	0.09	N	N
Pork, belly joint, roasted, lean and fat	90	310	9	20	190	0.70	0.06	2.5	93	Tr	15	N
Pork, belly joint/slices, grilled, lean and fat	97	350	20	23	220	0.90	0.12	2.9	96	0.02	17	N
Pork, belly joint/slices, raw, lean and fat	69	290	6	17	160	0.60	0.08	1.7	67	0.02	12	N
Pork, belly joint/slices, raw, lean and fat, weighed with bone	75	270	6	16	150	0.60	0.07	1.6	62	0.02	11	N
Pork, crackling, cooked	N	N	N	N	N	N	N	N	N	N	N	N
Pork, diced, casseroled, lean	89	599	8	41	326	1,02	0,03	2,9	83	0,02	35	Tr
Pork, diced, casseroled, lean and fat	88	590	8	40	321	1,00	0,03	2,9	82	0,02	35	Tr
Pork, diced, kebabs, grilled, lean	92	618	8	43	336	1,05	0,03	3,0	85	0,02	36	Tr
Pork, diced, kebabs, grilled, lean and fat	91	608	8	42	331	1,03	0,03	3,0	84	0,02	36	Tr
Pork, diced, raw, lean	56	377	5	26	205	0,64	0,02	1,8	52	0,01	22	Tr
Pork, diced, raw, lean and fat	55	372	5	26	202	0,63	0,02	1,8	52	0,01	22	Tr
Pork, fat, average, cooked	69	240	10	14	140	0.60	0.05	0.9	67	Tr	9	N
Pork, fat, average, raw	47	160	9	9	91	0.40	0.04	0.6	51	Tr	7	N
Pork, fillet medallions, grilled lean	67	668	10	45	358	1,57	0,08	2,7	81	0,02	29	Tr
Pork, fillet medallions, grilled, lean and fat	66	658	10	44	353	1,54	0,08	2,7	81	0,02	29	Tr
Pork, fillet medallions, raw, lean	42	420	6	28	225	0,99	0,05	1,7	51	0,01	18	Tr
Pork, fillet medallions, raw, lean and fat	42	414	6	28	222	0,97	0,08	1,7	54	0,01	18	Tr
Pork, fillet strips, stir-fried in rapeseed oil, lean	66	659	9	44	353	1,56	0,08	2,7	80	0,02	28	Tr
Pork, hand, shoulder joint, raw, lean	73	370	6	23	210	0.90	0.08	2.6	49	0.02	13	N
Pork, hand, shoulder joint, raw, lean and fat	67	320	7	20	180	0.80	0.07	2.1	50	0.01	11	N
Pork, hand, shoulder joint, roasted, lean	78	380	7	26	240	1.30	0.12	4.3	75	0.02	18	N
Pork, hand, shoulder joint, roasted, lean and fat	77	350	7	24	220	1.20	0.11	3.7	74	0.02	16	N
Pork, lean, average, raw	57	387	6	25	211	0,75	0,05	2,1	48	0,01	18	N
Pork, leg joint, raw, lean	56	377	5	26	205	0,64	0,02	1,8	52	0,01	22	Tr
Pork, leg joint, raw, lean and fat	51	330	4	23	180	0,56	0,02	1,5	50	0,01	20	Tr
Pork, leg joint, raw, lean and fat, trimmed	55	367	5	25	200	0,62	0,02	1,7	50	0,01	22	Tr
Pork, leg joint, roasted, lean and fat	53	341	5	25	206	0,84	0,06	2,4	64	0,01	25	Tr
Pork, leg joint, roasted, lean and fat, trimmed	57	377	6	28	229	0,95	0,06	2,7	66	0,01	27	Tr
Pork, leg joint, roasted, lean	58	387	6	29	236	0,98	0,06	2,8	67	0,01	28	Tr
Pork, loin chops, grilled, lean	57	453	6	33	262	0,62	0,08	2,1	70	0,01	29	Tr
Pork, loin chops, grilled, lean and fat	54	422	6	30	243	0,58	0,08	1,9	70	0,01	27	Tr
Pork, loin chops, raw, lean and fat	45	360	5	23	187	0,41	0,06	1,3	51	0,01	17	Tr
Pork, loin chops, raw, lean and fat, weighed with bone	38	306	4	20	159	0,35	0,05	1,1	43	0,01	14	Tr
Pork, loin chops, roasted, lean	84	686	9	44	356	0,75	0,10	2,6	87	0,02	36	Tr
Pork, loin chops, roasted, lean and fat	77	615	8	39	320	0,68	0,09	2,3	83	0,02	33	Tr
Pork, loin chops, roasted, lean and fat, weighed with bone	59	474	6	30	246	0,52	0,07	1,8	64	0,02	25	Tr
Pork, loin medallions, raw, lean	41	405	5	27	215	0,43	0,06	1,3	51	0,01	17	Tr
Pork, loin medallions, raw, lean and fat	40	390	5	26	207	0,42	0,06	1,3	56	0,01	16	Tr
Pork, loin medallions, raw, lean and fat, trimmed	41	400	5	27	212	0,43	0,06	1,3	56	0,01	17	Tr
Pork, loin steaks, fried in rapeseed oil, lean	72	585	7	38	304	0,64	0,09	2,2	74	0,01	31	Tr
Pork, loin steaks, fried in rapeseed oil, lean and fat	66	527	6	34	274	0,59	0,08	2,0	73	0,01	28	Tr
Pork, loin steaks, grilled, lean	57	453	6	33	262	0,62	0,08	2,1	70	0,01	29	Tr
Pork, loin steaks, grilled, lean and fat	53	414	6	30	239	0,57	0,08	1,9	70	0,01	26	Tr
Pork, loin steaks, grilled, lean and fat, trimmed	56	442	6	32	255	0,61	0,08	2,0	70	0,01	28	Tr
Pork, loin steaks, raw, lean	49	401	5	26	208	0,44	0,06	1,5	51	0,01	21	Tr
Pork, loin steaks, raw, lean and fat	45	362	5	23	188	0,41	0,06	1,3	55	0,01	19	Tr
Pork, loin steaks, raw, lean and fat, trimmed	47	386	5	25	200	0,43	0,06	1,4	55	0,01	20	Tr
Pork, loin steaks, stewed, lean	70	573	7	37	297	0,63	0,09	2,2	73	0,01	30	Tr
Pork, loin steaks, stewed, lean and fat	64	521	7	34	271	0,58	0,08	2,0	72	0,01	27	Tr
Pork, mince, raw	66	390	7	20	190	0.90	0.06	2.4	67	0.01	12	N
Pork, mince, stewed	61	320	13	21	200	1.40	0.10	3.5	61	0.02	15	N
Pork, shoulder chops (collar), braised, lean	59	300	32	23	210	1,50	0,12	4,9	54	0,02	20	N
Pork, shoulder chops (collar), braised, lean and fat	59	290	29	22	200	1,40	0,11	4,4	55	0,02	18	N
Pork, shoulder chops (collar), braised, lean and fat, weighed with bone	44	220	22	16	150	1,00	0,08	3,3	41	0,01	14	N
Pork, shoulder chops (collar), raw, lean and fat	62	340	8	21	190	0,80	0,07	2,5	48	Tr	12	N
Pork, shoulder chops (collar), raw, lean and fat, weighed with bone	49	270	6	16	150	0,60	0,06	2,0	38	Tr	9	N
Pork, shoulder joint (collar), pot-roasted, lean	65	320	8	24	220	1,30	0,12	4,5	60	0,02	19	N
Pork, shoulder joint (collar), pot-roasted, lean and fat	64	280	9	20	190	1,00	0,10	3,3	60	0,01	15	N
Pork, shoulder joint (collar), raw, lean and fat	61	320	8	20	180	0,80	0,07	2,3	48	Tr	11	N
Pork, shoulder joint (collar), raw, lean and fat, weighed with bone	45	240	6	15	140	0,60	0,05	1,7	36	Tr	8	N
Pork, shoulder steaks (collar), grilled, lean and fat	140	390	30	27	240	1,40	0,08	4,0	130	Tr	18	N
Pork, shoulder steaks (collar), grilled, lean and fat, weighed with bone	63	180	14	12	110	0,60	0,04	1,8	56	Tr	8	N
Pork, shoulder steaks (collar), raw, lean and fat	62	350	8	21	200	0,80	0,07	2,6	47	Tr	12	N
Pork, shoulder steaks (collar), raw, lean and fat, weighed with bone	46	140	7	8	73	0,40	0,02	1,2	31	Tr	6	N
Pork, spare ribs, 'barbecue style', homemade	766	420	37	30	190	1.67	0.07	2.8	1092	0.12	13	N
Pork, spare ribs, 'barbecue style', homemade, weighed with bone	356	197	17	13	84	0.79	0.03	1.3	509	0.05	6	N
Pork, spare ribs, 'barbecue style', meat only, retail, reheated, weighed with bone	150	130	25	9	75	0.60	0.05	1.1	220	0.06	8	N
Pork, spare ribs, 'barbecue style', meat only, retail, reheated	440	380	70	27	220	1.60	0.15	3.1	640	0.16	25	N
Pork, spare ribs, Chinese barbecue, takeaway	485	213	48	15	116	1.92	Tr	2.9		0.10
Pork, spare ribs, in black bean sauce, meat and sauce only, homemade	774	265	24	24	130	1.51	0.07	1.9	1154	0.09	N	N
Pork, spare ribs, in black bean sauce, meat and sauce only, homemade, weighed with bone	441	149	14	13	71	0.87	0.04	1.1	658	0.05	5	N
Pork, spare ribs, raw, lean and fat	98	290	15	18	160	0.80	0.04	2.5	65	Tr	12	N
Pork, stir-fried with vegetables, homemade	336	351	12	27	165	1,20	0,10	1,3	158	0,07	12	Tr
Pork, sweet and sour, made with lean pork, homemade	63	324	13	22	140	0,67	0,05	1,2	93	0,06	14	3
Pork, sweet and sour, made with sweet and sour cook in sauce	165	294	9	21	139	0,53	0,03	1,2	246	0,11	15	1
Pork, trotters and tails, boiled with added salt	1620	30	130	8	110	0.70	0.07	2.4	2490	0.01	N	N
Porridge oats, unfortified	1	372	50	114	387	3.64	0.37	2.3	87	3.66	3	Tr
Porridge oats, unfortified, cooked, made up with semi-skimmed milk	39	202	117	28	145	0.59	Tr	0.7	123	0.72	2	23
Porridge, made with milk and water	22	127	69	20	97	0.46	0.05	0.5	56	0.46	1	16
Porridge, made with water	Tr	46	6	14	48	0.45	0.05	0.3	11	0.46	Tr	Tr
Porridge, made with whole milk	44	209	131	25	147	0.46	0.04	0.8	103	0.44	1	32
Port	4	97	4	11	12	0.40	0.10	N	8	Tr	Tr	N
Pot savouries	600	640	180	76	210	4.10	0.36	1.4	N	1.03	N	N
Pot savouries, made up	170	180	51	22	59	1.20	0.10	0.4	N	0.29	N	N
Potato cakes, fried in rapeseed oil	21	305	40	19	59	0.73	0.08	0.4	119	0.27	1	9
Potato chips, crinkle cut, frozen, fried in corn oil	78	630	16	30	140	0.90	0.19	0.5	78	0.20	2	6
Potato chips, fine cut, from fast food outlets	193	544	18	29	143	0.72	0.08	0.4	260	0.16	Tr	2
Potato chips, fine cut, frozen, fried in blended vegetable oil	97	720	19	34	170	1.00	0.22	0.6	98	0.20	3	8
Potato chips, fine cut, frozen, fried in corn oil	97	720	19	34	170	1.00	0.22	0.6	98	0.20	3	8
Potato chips, fine cut, frozen, fried in dripping	98	720	19	34	170	1.00	0.22	0.6	98	0.20	3	9
Potato chips, fried in beef dripping, from takeaway fish and chip shops	16	804	16	32	63	0.72	0.14	0.4	120	0.19	Tr	2
Potato chips, fried in commercial oil, from takeaway fish and chip shops	16	804	16	32	63	0.72	0.14	0.4	120	0.19	Tr	2
Potato chips, fried in palm oil, from takeaway fish and chip shops	16	804	16	32	63	0.72	0.14	0.4	120	0.19	Tr	2
Potato chips, fried in rapeseed oil, from takeaway fish and chip shops	16	804	16	32	63	0.72	0.14	0.4	120	0.19	Tr	2
Potato chips, homemade, fried in corn oil	3	748	12	35	57	0.33	0.06	0.5	140	0.24	Tr	2
Potato chips, homemade, fried in dripping	4	748	13	35	59	0.54	N	N	140	0.24	Tr	2
Potato chips, homemade, fried in rapeseed oil	3	812	15	39	57	0.64	0.11	0.6	151	0.28	Tr	2
Potato chips, homemade, fried in sunflower oil	3	748	12	35	57	0.33	0.06	0.5	140	0.24	Tr	2
Potato chips, microwave, cooked	40	530	17	30	99	1.00	0.14	0.4	64	0.20	Tr	1
Potato chips, oven ready, no batter, baked	31	641	14	31	95	0.72	0.12	0.4	100	0.21	Tr	2
Potato chips, oven ready, with batter, baked	193	602	17	32	111	0.70	0.15	0.4	320	0.20	Tr	1
Potato chips, straight cut, frozen, fried in blended oil	29	710	15	33	120	0.90	0.24	0.6	76	0.20	2	7
Potato chips, straight cut, frozen, fried in corn oil	29	710	15	33	120	0.90	0.24	0.6	76	0.20	2	7
Potato chips, straight cut, frozen, fried in dripping	30	710	15	33	120	0.90	0.24	0.6	76	0.20	2	8
Potato chips, thick cut, frozen, fried in corn oil	41	680	13	33	120	0.80	0.20	0.5	90	0.20	2	7
Potato crisps, fried in sunflower oil	604	1328	48	63	135	1.46	0.20	0.9	1000	0.40	1	2
Potato crisps, low fat	730	1020	36	48	130	1.80	0.38	0.9	1200	0.37	1	N
Potato croquettes, fried in blended oil	420	360	44	19	49	0.90	0.08	0.3	650	0.20	N	N
Potato powder, instant, made up with semi-skimmed milk	100	300	45	15	67	0.40	0.04	0.3	150	0.10	N	N
Potato powder, instant, made up with skimmed milk	100	300	45	15	67	0.40	0.04	0.3	150	0.10	N	N
Potato powder, instant, made up with water	100	260	13	12	41	0.40	0.04	0.2	150	0.10	N	N
Potato powder, instant, made up with whole milk	100	290	44	15	66	0.40	0.04	0.3	150	0.10	N	N
Potato powder, instant, raw	450	1430	73	66	230	2.20	0.24	1.2	660	0.30	N	N
Potato products, shaped, frozen, baked	254	423	29	22	55	0.74	0.13	0.4	423	0.16	Tr	N
Potato rings	845	781	26	34	108	0.80	0.16	0.6	1490	0.20	1	2
Potato snacks, pringle-type, fried in vegetable oil	599	706	35	40	103	1.10	0.17	0.7	850	0.30	Tr	2
Potato wedges, retail, cooked	198	516	21	26	92	2.54	0.16	0.5	315	0.21	1	1
Potato, leek and celery bake	490	250	100	19	85	0.60	0.06	0.5	790	0.20	2	9
Potatoes with onions and eggs, fried	540	400	40	24	170	1.40	0.15	0.9	790	0.20	6	28
Potatoes, duchesse	53	381	12	19	50	0.51	0.07	0.4	148	0.12	2	8
Potatoes, new and salad, boiled in salted water, flesh and skin	26	377	11	18	44	0.61	0.08	0.2	99	0.12	Tr	Tr
Potatoes, new and salad, boiled in unsalted water, flesh and skin	3	377	11	18	44	0.61	0.08	0.2	88	0.12	Tr	Tr
Potatoes, new and salad, flesh only, raw	3	320	6	14	34	0.11	0.09	0.2	117	0.10	Tr	Tr
Potatoes, new, frozen, `roast' in corn oil	100	460	13	22	90	0.60	0.22	0.3	160	0.20	2	Tr
Potatoes, old, baked, flesh and skin	2	600	11	27	45	0.63	0.09	0.4	114	0.18	Tr	1
Potatoes, old, baked, flesh only	1	360	7	18	40	0.40	0.08	0.3	72	0.10	1	1
Potatoes, old, baked, flesh only, weighed with skin	1	240	5	12	27	0.30	0.05	0.2	48	0.10	1	1
Potatoes, old, boiled in salted water, flesh only	64	365	6	18	31	0.34	0.06	0.2	160	0.12	Tr	1
Potatoes, old, boiled in unsalted water, flesh only	1	365	6	18	31	0.34	0.06	0.2	74	0.12	Tr	1
Potatoes, old, mashed with butter	36	337	14	17	35	0.30	0.05	0.2	56	0.11	Tr	4
Potatoes, old, mashed with reduced fat spread	30	337	13	17	34	0.31	0.05	0.2	45	0.11	Tr	3
Potatoes, old, microwaved, flesh and skin	2	585	13	27	43	0.75	0.09	0.4	121	0.18	Tr	1
Potatoes, old, potato wedges, with skin, cooked in sunflower oil, homemade	2	702	13	32	52	0.74	0.11	0.4	133	0.21	Tr	1
Potatoes, old, raw, flesh only	2	443	7	21	34	0.32	0.06	0.3	83	0.14	Tr	1
Potatoes, old, roasted in corn oil	3	597	9	28	46	0.43	0.08	0.4	112	0.19	Tr	1
Potatoes, old, roasted in lard	3	597	10	32	46	0.44	0.08	N	125	0.19	Tr	1
Potatoes, old, roasted in rapeseed oil	3	597	9	28	46	0.43	0.08	0.4	112	0.19	Tr	1
Potatoes, old, roasted in sunflower oil, flesh only	3	597	9	28	46	0.44	0.08	0.4	112	0.19	Tr	1
Potatoes, old, wedges, with skin, homemade, cooked in rapeseed oil	2	702	13	32	52	0.74	0.11	0.4	133	0.21	Tr	1
Poussin, raw, meat and skin	70	320	7	22	150	0.60	0.05	1.1	85	0.01	12	8
Poussin, raw, meat and skin, weighed with bone	40	180	4	13	85	0.30	0.03	0.6	50	0.01	7	5
Prawn crackers, takeaway	767	17	21	5	6	1.55	0.12	0.1	1000	1.49	3	N
Prawns, king, grilled from raw	305	181	59	37	209	0.43	0.35	1.6	310	0.05	41	7
Prawns, king, purchased cooked	643	65	49	21	125	0.27	0.23	1.0	740	0.03	30	12
Prawns, king, purchased cooked, weighed with shells	347	35	26	11	68	0.15	0.12	0.6	400	0.02	16	6
Prawns, king, raw	215	126	44	28	155	0.70	0.21	1.2	260	0.04	34	5
Prawns, standard, dried	3172	399	350	196	685	5.40	1.51	5.5	4153	0.11	163	71
Prawns, standard, purchased cooked	588	74	65	36	127	1.00	0.28	1.0	770	0.02	30	13
Pre-mixed spirit based drinks	N	N	N	N	N	N	Tr	Tr	N	Tr	Tr	N
Prickly pears, flesh and seeds	4	210	53	57	27	0.40	N	0.6	N	N	N	N
Profiteroles with sauce, frozen	130	190	58	25	114	1.52	0.18	0.6	209	0.19	5	12
Prune juice	12	210	14	11	19	0.70	0.04	0.2	5	0.10	Tr	3
Prunes, canned in juice, whole contents	18	340	26	15	30	2.20	0.09	1.0	N	0.10	Tr	N
Prunes, flesh and skin	12	860	38	27	83	2.90	0.16	0.5	3	0.30	3	N
Prunes, flesh and skin, stewed with sugar	5	410	18	12	39	1.40	0.08	0.3	1	0.10	1	N
Prunes, flesh and skin, stewed with sugar, weighed with stones	5	380	17	11	36	1.30	0.07	0.2	1	0.10	1	N
Prunes, flesh and skin, stewed without sugar	6	440	19	13	42	1.50	0.08	0.3	1	0.10	1	N
Prunes, flesh and skin, stewed without sugar, weighed with stones	5	400	17	12	38	1.30	0.07	0.2	1	0.10	1	N
Prunes, flesh and skin, weighed with stones	10	720	32	23	70	2.40	0.13	0.4	3	0.30	3	N
Prunes, ready-to-eat, semi-dried	3	734	64	36	69	1,44	0,28	0,4	11	0,41	Tr	2
Prunes, ready-to-eat, semi-dried, weighed with stones	3	631	55	31	59	1,24	0,24	0,3	9	0,35	Tr	2
Pudding, bread and butter, homemade	130	215	141	16	131	0.57	0.07	0.7	218	0.09	6	N
Pudding, Christmas, homemade	119	376	69	26	88	1.74	0.26	0.6	N	0.38	N	N
Pudding, Christmas, retail	100	340	35	18	92	1.20	0.14	0.7	190	0.51	N	N
Pudding, Eve's pudding, homemade	216	96	56	8	127	0.57	0.06	0.3	238	0.14	2	15
Pudding, Queen of Puddings, homemade	149	120	84	11	95	0.69	0.04	1.1	189	0.07	1	15
Pudding, rice, canned	43	130	88	12	86	0.10	0.13	0.5	93	0.10	N	28
Pudding, rice, canned, low fat	43	130	88	12	86	0.10	0.13	0.5	93	0.10	N	28
Pudding, rice, homemade, with semi-skimmed milk	67	175	128	14	111	0.05	0.03	0.6	131	0.09	1	33
Pudding, rice, homemade, with skimmed milk	65	180	133	15	113	0.06	0.03	0.6	127	0.09	1	33
Pudding, rice, homemade, with whole milk	63	175	128	15	113	0.06	0.03	0.6	129	0.09	1	34
Pudding, sponge, canned	340	160	50	13	170	1.20	0.31	0.4	220	0.21	N	4
Pudding, sponge, homemade	299	104	69	12	180	0.99	0.08	0.5	270	0.24	5	N
Pudding, sponge, with dried fruit, homemade	277	207	72	15	174	1.20	0.14	0.5	248	0.27	N	N
Pudding, sponge, with jam or treacle, homemade	291	101	65	11	166	0.94	0.08	0.5	250	0.23	5	N
Pudding, spotted dick, homemade	226	170	92	15	177	0.84	0.16	0.5	172	0.32	N	N
Pudding, suet, homemade	246	118	92	13	187	0.79	0.10	0.5	187	0.28	N	N
Pumpkin seeds	18	820	39	270	850	10.00	1.57	6.6	N	N	6	N
Pumpkin, flesh only, boiled in unsalted water	Tr	84	23	7	15	0.10	0.02	0.2	37	0.10	N	N
Pumpkin, flesh only, raw	Tr	130	29	10	19	0.40	0.02	0.2	37	0.10	N	N
Puri, homemade	279	180	109	39	153	2.47	0.22	1.1	430	1.40	4	Tr
Quiche, cheese and egg, homemade	310	130	259	17	216	0.85	0.02	1.5	445	0.11	9	28
Quiche, cheese and egg, wholemeal, homemade	310	173	240	31	259	1.03	0.10	1.8	471	0.43	9	32
Quiche, Lorraine, homemade	588	206	228	20	224	0.90	0.03	1.7	892	0.12	9	28
Quiche, Lorraine, shortcrust pastry, retail	339	155	147	15	177	0.61	0.03	1.0	450	0.13	7	16
Quiche, Lorraine, wholemeal pastry, homemade	587	255	206	35	272	1.10	0.11	2.0	921	0.47	9	33
Quiche, mushroom, homemade	253	176	198	15	180	0.78	0.07	1.3	386	0.13	10	21
Quiche, mushroom, wholemeal, homemade	252	223	177	30	227	0.97	0.15	1.6	414	0.47	10	25
Quiche, vegetable, retail	200	183	170	19	151	0.94	0.04	0.9	370	0.20	4	18
Quinces, flesh only	3	200	14	6	19	0.30	0.13	0.5	2	N	N	N
Quinoa, raw	61	780	79	210	230	7.80	0.82	3.3	N	N	N	N
Quorn korma	180	99	17	14	45	0.40	0.11	0.4	230	0.30	2	N
Quorn, pieces, as purchased	300	120	N	37	237	0.60	0.10	7.0	N	2.80	N	N
Rabbit, raw, meat only	67	360	22	25	220	1.00	0.06	1.4	74	0.01	17	N
Rabbit, stewed, meat only	48	200	39	18	150	1.10	0.06	1.7	45	0.02	16	N
Rabbit, stewed, meat only, weighed with bone	29	120	23	11	90	0.70	0.04	1.0	27	0.01	10	N
Raddiccio, raw	7	320	22	9	38	0.30	0.04	0.2	67	0.10	N	N
Radish leaves, raw	110	370	200	26	44	3.80	N	N	N	N	N	N
Radish, red, flesh and skin, raw	21	209	24	6	15	0,19	0,01	0,1	37	0,04	Tr	1
Radish, white/mooli, raw	27	220	30	15	25	0.40	N	0.3	N	Tr	N	N
Raisins, dried	17	889	58	32	101	2,21	0,37	0,2	18	0,31	1	3
Raita, homemade	69	258	151	16	127	0.71	0.01	0.5	154	0.08	1	45
Raita, yogurt and gram flour, homemade	28	185	84	14	78	0.48	0.05	0.4	121	0.14	1	15
Rambutan, flesh only	1	100	14	10	15	0.10	N	0.6	N	N	N	N
Rape leaves, raw	N	540	250	85	81	1.70	N	N	N	N	N	N
Raspberries, raw	Tr	164	16	16	28	0,41	0,04	0,2	11	0,37	Tr	4
Raspberries, stewed with sugar	2	150	22	16	27	0.60	0.09	0.3	19	0.30	N	N
Raspberries, stewed without sugar	2	160	24	18	29	0.70	0.10	0.3	21	0.40	N	N
Ratatouille, homemade	3	273	18	15	30	0.49	0.03	0.2	50	0.13	1	N
Red pea loaf	28	397	51	43	143	2.46	0.22	1.1	35	0.50	8	N
Red rice, boiled in unsalted water	7	83	24	43	123	0.39	0.15	0.6	15	0.81	1	Tr
Red snapper, flesh only, fried in blended oil, weighed with bones and skin	120	460	53	35	270	0.40	0.03	0.4	170	0.02	36	65
Red snapper, flesh only, fried in blended oil, weighed with bones and skin	59	230	27	18	140	0.20	0.02	0.2	87	0.01	18	33
Red snapper, flesh only, fried in sunflower oil	120	460	53	35	270	0.40	0.03	0.4	170	0.02	36	65
Red snapper, flesh only, fried in sunflower oil, weighed with bones and skin	59	230	27	18	140	0.20	0.02	0.2	87	0.01	18	33
Red snapper, flesh only, raw	77	370	40	27	210	0.30	0.03	0.3	130	0.01	27	49
Redcurrants, raw	2	280	36	13	30	1.20	0.12	0.2	14	0.20	N	N
Redcurrants, stewed with sugar	1	220	28	10	23	0.90	0.10	0.2	10	0.20	N	N
Redcurrants, stewed without sugar	1	240	30	11	25	1.00	0.10	0.2	11	0.20	N	N
Redfish, raw	73	300	15	29	180	0.60	Tr	0.4	N	Tr	51	N
Re-fried beans	87	366	35	38	111	2.13	0.19	0.8	128	0.42	5	N
Relish, corn/cucumber/onion	420	110	13	9	24	0.30	0.07	0.2	820	0.07	N	N
Relish, tomato based	480	290	13	12	26	0.30	0.07	0.1	980	0.10	N	N
Rhubarb, stems only, raw	3	290	93	13	17	0.30	0.07	0.1	87	0.20	Tr	N
Rhubarb, stems only, stewed with sugar	1	210	33	6	18	0.10	0.02	Tr	75	0.30	Tr	N
Rhubarb, stems only, stewed without sugar	1	261	76	12	26	0,20	0,04	0,2	79	0,18	Tr	1
Rice and black-eye beans	15	213	19	29	99	1.30	0.17	0.9	N	0.53	5	N
Rice and black-eye beans, brown rice	15	260	18	57	161	1.53	0.18	1.0	N	0.97	4	N
Rice and pigeon peas	18	234	27	22	78	0.64	0.23	0.8	34	0.48	N	N
Rice and pigeon peas, brown rice	17	279	25	48	137	0.87	0.25	0.9	37	0.89	N	N
Rice and red kidney beans	15	229	20	30	96	1.08	0.16	0.9	32	0.50	6	5
Rice and red kidney beans, brown rice	15	275	19	57	156	1.31	0.17	1.0	35	0.93	5	N
Rice and split peas	20	188	13	30	85	1.04	0.09	1.1	47	0.59	N	N
Rice and split peas, brown rice	20	238	11	59	151	1.30	0.11	1.2	50	1.06	N	N
Rice, brown, basmati, boiled in unsalted water	Tr	84	3	44	114	1.12	0.14	0.7	31	0.57	6	Tr
Rice, brown, basmati, raw	1	226	9	119	309	3.03	0.39	1.9	83	1.55	17	Tr
Rice, brown, easy cook, boiled in unsalted water	1	100	4	49	141	0.44	0.11	0.9	22	1.46	6	1
Rice, brown, easy cook, raw	2	232	10	115	328	1.02	0.25	2.1	52	3.40	15	2
Rice, brown, wholegrain, boiled in unsalted water	4	62	17	48	125	0.53	0.08	0.7	35	0.92	4	Tr
Rice, brown, wholegrain, raw	Tr	243	11	116	323	1.05	0.22	1.8	56	2.49	10	Tr
Rice, egg fried, ready cooked, re-heated, retail, not takeaway	409	88	28	12	77	0.41	0.09	0.5	531	0.32	7	3
Rice, egg fried, takeaway	417	37	12	6	47	0.47	0.07	0.8	N	0.51	N	N
Rice, pilau, plain, homemade	1	51	11	9	34	0.89	0.09	0.4	25	0.24	4	Tr
Rice, ready-cooked, \"plain\", re-heated	151	51	18	9	57	0.14	0.12	0.4	229	0.17	7	Tr
Rice, red, raw	2	242	15	106	314	2.15	0.37	1.5	46	2.19	4	Tr
Rice, savoury, including chicken, beef, mushroom and vegetable varieties, dried, cooked	290	154	28	18	92	0.51	0.14	0.6	420	0.44	6	3
Rice, savoury, including chicken, beef, mushroom and vegetable varieties, dried, uncooked	1231	373	40	42	216	1.01	0.24	1.2	1802	1.02	14	3
Rice, Thai fragrant, boiled in unsalted water	4	12	13	5	24	0.05	Tr	0.5	27	0.27	2	Tr
Rice, Thai fragrant, raw	1	76	4	19	89	0.17	0.14	1.7	73	0.97	5	Tr
Rice, white, basmati, boiled in unsalted water	4	15	14	6	30	0.08	0.10	0.4	50	0.20	5	Tr
Rice, white, basmati, easy cook, boiled in unsalted water	4	16	18	6	38	0.07	0.11	0.3	54	0.10	7	Tr
Rice, white, basmati, easy cook, raw	3	128	23	24	131	0.90	0.31	0.8	35	0.38	20	Tr
Rice, white, basmati, raw	1	77	10	21	101	1.73	0.27	1.4	65	0.74	16	Tr
Rice, white, Italian \"Arborio\" risotto, boiled in unsalted water	4	33	12	12	52	0.09	0.10	0.6	54	0.30	2	Tr
Rice, white, Italian Arborio risotto, raw	1	86	5	30	125	0.21	0.20	1.4	46	0.74	5	Tr
Rice, white, long grain, boiled in unsalted water	11	12	9	5	28	0.04	0.07	0.4	84	0.29	5	Tr
Rice, white, long grain, easy cook, boiled in unsalted water	6	18	20	7	39	0.06	0.09	0.3	88	0.25	7	Tr
Rice, white, long grain, easy cook, raw	2	156	23	27	159	0.37	0.27	1.1	61	0.92	19	2
Rice, white, long grain, raw	1	87	16	25	117	0.26	0.18	1.4	46	1.05	13	Tr
Rice, white, pudding, raw	1	84	6	26	106	0.19	0.18	1.0	50	0.78	3	Tr
Rice, wild, boiled in unsalted water	4	102	16	43	141	0.54	0.24	1.8	55	0.46	1	Tr
Rice, wild, raw	4	326	8	108	377	1.27	0.63	4.3	75	1.17	3	Tr
Risotto, chicken, homemade	355	165	22	19	98	0.44	0.09	0.9	84	0.28	5	N
Risotto, plain, homemade	447	73	9	15	62	0.19	0.11	0.6	670	0.34	2	Tr
Risotto, vegetable, brown rice	74	274	25	40	129	1.06	0.19	0.8	N	0.55	8	N
Risotto, white rice, vegetable, homemade	74	250	24	28	100	0.94	0.19	0.8	N	0.30	7	N
Rissoles, brown rice, fried in sunflower oil	350	170	32	51	150	1.70	0.26	1.1	590	1.20	14	N
Rissoles, brown rice, fried in vegetable oil	350	170	32	51	150	1.70	0.26	1.1	590	1.20	14	N
Rissoles, chick pea, fried in sunflower oil	11	127	48	25	93	1.70	0.05	0.9	N	0.80	3	N
Rissoles, chick pea, fried in vegetable oil	11	127	48	25	93	1.70	0.05	0.9	N	0.80	3	N
Rissoles, lentil, fried in sunflower oil	230	330	39	45	140	3.60	0.33	1.5	370	0.70	34	4
Rissoles, lentil, fried in vegetable oil	230	330	39	45	140	3.60	0.33	1.5	370	0.70	34	5
Rissoles, vegetable, fried in sunflower oil	23	277	17	14	30	0.35	0.05	0.2	84	0.12	0	N
Rissoles, vegetable, fried in vegetable oil	23	277	17	14	30	0.35	0.05	0.2	84	0.12	Tr	N
Rock cakes, homemade	382	226	92	17	241	1.14	0.23	0.5	273	0.38	N	N
Rock Salmon/Dogfish, in batter, fried in blended oil	160	230	44	18	190	0.50	0.08	0.4	170	0.14	22	N
Rock Salmon/Dogfish, in batter, fried in blended oil, weighed with bones	150	210	41	17	180	0.50	0.07	0.4	160	0.13	20	N
Rock Salmon/Dogfish, in batter, fried in dripping	160	230	44	18	190	0.50	0.08	0.4	170	0.14	22	N
Rock Salmon/Dogfish, in batter, fried in dripping, weighed with bones	150	210	41	17	180	0.50	0.07	0.4	160	0.13	20	N
Rock Salmon/Dogfish, in batter, fried in retail blend oil	160	230	44	18	190	0.50	0.08	0.4	170	0.14	22	N
Rock Salmon/Dogfish, in batter, fried in retail blend oil, weighed with bones	150	210	41	17	180	0.50	0.07	0.4	160	0.13	20	N
Rock Salmon/Dogfish, in batter, fried in sunflower oil	160	230	44	18	190	0.50	0.08	0.4	170	0.14	22	N
Rock Salmon/Dogfish, in batter, fried in sunflower oil, weighed with bones	150	210	41	17	180	0.50	0.07	0.4	160	0.13	20	N
Rock Salmon/Dogfish, raw	120	290	8	21	230	0.90	0.04	0.4	N	0.02	55	N
Rocket, raw	30	326	216	28	44	1.26	0.19	0.4	93	0.41	2	5
Roe, cod, hard, coated in batter, fried	510	270	67	27	210	1.40	0.13	1.5	790	0.44	25	N
Roe, cod, hard, raw	110	170	11	9	320	1.00	0.24	3.5	220	0.12	N	N
Roe, herring, soft, raw	120	200	5	5	620	0.50	0.07	0.8	180	0.01	N	N
Rohu, raw	100	290	N	13	180	1.00	0.13	N	N	N	N	N
Rosemary, dried	50	950	1280	220	70	29.30	0.55	3.2	N	1.87	5	N
Rosemary, fresh	15	280	370	64	20	8.50	N	0.9	N	0.54	1	N
Roulade, spinach	269	219	255	29	182	1.34	0.03	1.4	338	0.28	8	32
Rum baba, homemade	59	98	32	19	69	0.81	0.14	0.4	103	0.19	2	N
Rusks	88	240	336	29	108	6.46	0.11	0.7	150	0.60	6	2
Saag, homemade	385	376	134	55	49	2.41	0.12	1.0	N	N	Tr	N
Saffron	150	1720	110	N	250	11.10	0.33	N	N	28.40	N	N
Sage, dried, ground	11	1070	1650	430	91	28.10	0.76	4.7	N	25.00	N	N
Sage, fresh	4	390	600	160	33	N	N	1.7	N	9.10	N	N
Sago, raw	3	5	10	3	29	1.20	0.03	N	13	N	N	N
Salad cream	700	40	18	9	48	0.50	0.02	0.3	1090	0.10	N	11
Salad cream, reduced fat	530	N	N	N	N	N	N	N	N	N	N	N
Salad, beetroot and onion in French dressing	125	N	N	N	N	N	N	N	N	N	N	N
Salad, Greek	209	144	62	10	55	0.32	0.04	0.2	383	0.07	1	N
Salad, green	8	172	19	9	22	0.29	0.03	0.1	60	0.11	Tr	2
Salad, pasta, vegetables and mayonnaise	22	98	24	13	53	0.65	0.01	0.4	86	0.18	2	5
Salad, potato, with French dressing	93	N	N	N	N	N	N	N	N	N	N	N
Salad, potato, with mayonnaise	37	258	8	13	24	0.37	0.04	0.2	144	0.09	0	3
Salad, potato, with mayonnaise, retail	160	180	6	9	29	0.40	0.05	0.2	290	0.10	N	14
Salad, rice, brown	170	179	21	44	106	1.19	0.17	0.8	275	0.63	N	N
Salad, rice, homemade	171	156	22	22	60	0.94	0.17	0.6	303	0.28	5	N
Salad, tomato and onion	44	N	N	N	N	N	N	N	N	N	N	N
Salad, Waldorf	31	131	14	13	32	0.31	0.10	0.2	102	0.25	1	N
Salad, wholemeal pasta, with vegetables and mayonnaise	73	140	16	24	69	1.10	0.10	0.7	120	0.50	N	N
Salami	1530	320	11	18	170	1.30	0.12	3.0	2780	0.04	7	15
Salami snack	1600	330	11	19	180	2.20	0.11	3.9	2380	0.18	N	N
Salmis of pheasant, homemade	219	168	17	12	82	0.91	0.05	0.5	N	0.03	N	N
Salmon en croute, retail	190	200	47	18	140	0.60	0.08	0.5	320	0.13	N	N
Salmon, farmed, flesh only, baked	49	412	11	30	262	0.45	0.05	0.6	86	0.05	20	14
Salmon, farmed, flesh only, grilled	49	412	11	30	262	0.45	0.05	0.6	86	0.05	20	14
Salmon, farmed, flesh only, grilled, weighed with bones and skin	43	358	9	26	228	0.39	0.04	0.5	75	0.04	17	12
Salmon, farmed, flesh only, raw	43	357	10	26	226	0.33	0.05	0.4	59	0.09	18	12
Salmon, farmed, flesh only, steamed	51	425	11	31	269	0.39	0.06	0.5	70	0.11	21	14
Salmon, farmed, flesh only, steamed, fillets weighed with bones and skin	45	370	10	27	234	0.34	0.05	0.5	61	0.09	18	12
Salmon, pink, canned in brine, drained	352	326	109	25	234	0.83	0.07	0.7	500	0.01	34	18
Salmon, red, canned in brine, drained	430	305	164	29	291	0.68	0.06	0.8	670	0.02	37	22
Salmon, red, canned in brine, skinless and boneless, drained	379	304	6	27	214	0.60	0.07	0.5	580	0.01	38	24
Salmon, smoked (cold-smoked)	1184	442	8	31	266	0.23	0.02	0.4	1480	0.01	19	9
Salmon, smoked (hot-smoked)	848	460	8	32	293	0.34	0.05	0.5	1200	0.01	24	9
Salmon, wild, baked	58	458	18	35	300	0.61	0.08	0.6	100	Tr	32	15
Salmon, wild, flesh only, raw	48	382	15	29	250	0.51	0.07	0.5	83	Tr	27	12
Salmon, wild, grilled	56	448	18	34	293	0.60	0.08	0.6	97	Tr	32	14
Salmon, wild, steamed	55	437	17	34	286	0.58	0.08	0.6	95	Tr	31	14
Salsify, flesh only, boiled in unsalted water	5	200	38	16	33	0.70	0.01	0.3	35	N	N	N
Salsify, flesh only, raw	5	310	42	20	42	0.90	0.01	0.2	37	0.40	N	N
Salt	39300	89	10	76	1	0.30	0.08	0.1	59900	Tr	N	44
Salted fish, Chinese, bones removed, steamed	5560	480	69	64	270	1.30	0.24	0.7	8320	0.08	N	N
Sambar, homemade	444	251	27	22	57	0.81	0.14	0.4	N	N	N	N
Samosas, lamb, baked, homemade	40	300	41	23	130	1.55	0.10	1.8	100	0.30	2	7
Samosas, lamb, deep fried in rapeseed oil, homemade	29	219	30	17	95	1.15	0.07	1.3	73	0.22	1	7
Samosas, vegetable, retail	390	150	65	19	65	1.50	0.11	0.5	590	0.30	N	N
Sandwich, white bread, bacon, lettuce and tomato	477	177	95	17	84	0.97	0.09	0.7	795	0.28	5	4
Sandwich, white bread, cheddar cheese and pickle	591	107	321	22	206	1.01	0.08	1.7	883	0.29	5	11
Sandwich, white bread, chicken salad	235	196	91	20	105	0.99	0.10	0.8	414	0.27	7	4
Sandwich, white bread, egg mayonnaise	323	124	124	18	115	1.54	0.11	0.9	553	0.31	11	17
Sandwich, white bread, ham salad	405	190	98	19	126	1.04	0.11	0.8	639	0.29	6	4
Sandwich, white bread, tuna mayonnaise	350	151	100	21	108	1.38	0.10	0.7	617	0.27	26	7
Sapodilla, flesh only	7	190	27	26	15	1.10	0.36	N	26	N	N	N
Sardines, canned in brine, drained	368	287	679	42	545	2.73	0.13	2.2	560	0.18	41	26
Sardines, canned in olive oil, drained	400	410	500	46	520	2.30	0.11	2.2	550	0.19	49	23
Sardines, canned in sunflower oil, drained	400	410	500	46	520	2.30	0.11	2.2	550	0.19	49	23
Sardines, canned in tomato sauce, whole contents	315	371	455	38	417	2.69	0.12	2.0	480	0.18	39	26
Sardines, flesh only, grilled	174	496	63	40	329	1.99	0.17	0.9	256	0.04	65	101
Sardines, flesh only, grilled, weighed with skin and bones	110	312	40	25	207	1.25	0.10	0.6	161	0.02	41	64
Sardines, flesh only, raw	136	387	50	32	257	1.55	0.13	0.7	200	0.03	51	79
Sauce, cheese, packet mix, dry	2700	330	430	36	730	0.80	Tr	2.5	3650	0.30	N	N
Sauce, Chinese cook in, sweet & sour	250	93	11	6	11	0.22	0.03	0.1	410	0.19	Tr	1
Sauce, Chinese stir fry	570	106	15	11	24	1.12	0.07	0.2	890	0.18	Tr	13
Sauce, curry, onion, with butter, homemade	228	152	41	13	31	1.41	N	0.2	383	0.17	N	14
Sauce, curry, onion, with vegetable oil, homemade	11	144	36	12	24	1.44	0.06	0.2	50	0.70	N	6
Sauce, curry, sweet, UK type, homemade	12	164	27	13	24	1.52	0.07	0.2	41	0.20	Tr	2
Sauce, curry, tomato and onion, homemade	29	294	28	17	33	1.09	0.10	0.2	118	0.17	Tr	N
Sauce, dry, casserole mix	5400	800	92	62	210	3.90	0.26	1.0	7470	0.54	N	N
Sauce, dry, casserole mix, made up	590	88	10	7	23	0.40	0.03	0.1	820	0.06	N	N
Sauce, duck a l'orange	399	40	6	3	10	0.15	0.01	0.1	58	Tr	Tr	2
Sauce, Indian cook in, korma/tikka masala	270	193	34	17	40	0.84	0.06	0.3	460	0.35	1	3
Sauce, pasta, carbonara type	340	80	100	7	126	0.24	Tr	0.6	470	0.03	3	11
Sauce, pasta, four cheese	325	70	169	10	149	0.13	Tr	0.7	416	0.04	3	18
Sauce, pasta, tomato based, for bolognese	290	387	31	19	33	0.65	0.12	0.2	500	0.15	1	Tr
Sauce, pasta, tomato based, napoletana	290	356	33	18	32	0.62	0.12	0.2	500	0.15	1	Tr
Sauce, pasta, tomato based, reduced fat	230	387	31	19	33	0.65	0.12	0.2	400	0.15	1	Tr
Sauce, pasta, tomato based, with added vegetables	230	354	24	17	35	0.60	0.16	0.2	410	0.15	1	3
Sauce, pasta, white, with ham and mushrooms, homemade	198	291	124	15	182	0.29	0.24	1.1	352	0.03	N	N
Sauce, sweet and sour, take-away	150	16	6	2	4	6.00	Tr	Tr	240	0.04	N	N
Sauce, tomato and mushroom, homemade	6	289	23	14	33	0.83	0.11	0.2	100	0.14	2	4
Sauce, tomato based, homemade	8	286	20	14	26	0.75	0.10	0.2	92	0.13	Tr	3
Sauce, traditional cook in, tomato based	300	194	26	11	23	0.61	0.06	0.2	510	0.12	1	1
Sauce, traditional cook in, white sauce based	370	67	28	5	56	0.14	0.02	0.2	610	0.05	1	4
Sauces, Indian cook in, other	300	236	33	18	32	1.02	0.09	0.2	520	0.29	1	2
Sauerkraut	590	180	50	10	23	1.20	0.05	0.3	860	0.20	Tr	1
Sausage roll, flaky pastry, ready-to-eat, retail	577	129	61	14	89	1.16	Tr	0.7	880	0.31	5	2
Sausage rolls, short pastry, homemade	376	146	102	13	130	1.02	0.04	0.7	548	0.25	4	5
Sausages, beef, fried in vegetable oil	490	246	103	19	246	1.81	0.13	2.6	620	0.28	5	8
Sausages, beef, grilled	500	246	103	19	259	1.81	0.14	2.6	680	0.27	5	8
Sausages, beef, raw	380	185	74	14	173	1.36	0.10	1.8	490	0.17	5	9
Sausages, pork, chilled, fried in vegetable oil	640	180	110	15	220	1.10	0.12	1.1	880	0.19	6	8
Sausages, pork, chilled, grilled	640	190	110	15	220	1.10	0.11	1.4	980	0.20	6	8
Sausages, pork, frozen, fried in vegetable oil	640	160	110	13	170	0.90	0.07	0.8	880	0.19	5	7
Sausages, pork, frozen, grilled	640	160	110	13	170	0.90	0.07	0.8	980	0.19	5	7
Sausages, pork, raw	470	160	103	13	175	0.90	0.07	0.9	675	0.17	5	7
Sausages, pork, reduced fat, fried in vegetable oil	560	210	110	16	200	1.20	0.08	1.4	800	0.21	6	8
Sausages, pork, reduced fat, grilled	680	260	130	19	230	1.30	0.08	1.7	911	0.24	7	9
Sausages, pork, reduced fat, raw	500	188	101	16	188	1.00	0.12	1.3	670	0.21	6	7
Sausages, premium, fried in vegetable oil	560	210	180	16	180	1.10	0.07	1.3	650	0.16	N	N
Sausages, premium, grilled	570	220	180	16	180	1.20	0.07	1.4	660	0.16	N	N
Sausages, premium, raw	500	190	160	14	160	1.00	0.06	1.2	550	0.14	N	N
Sausages, vegetarian, baked/grilled	550	351	136	54	193	3.10	0.24	1.0	830	0.80	4	Tr
Saveloy, unbattered, takeaway	1150	180	81	18	230	4.50	0.11	1.2	1770	0.16	N	N
Scallops, steamed	180	240	29	38	240	1.10	0.14	2.6	410	0.10	51	20
Scampi, coated in breadcrumbs, baked	561	234	105	34	260	1.91	0.18	0.8	620	0.27	26	101
Scampi, coated in breadcrumbs, fried in sunflower oil	512	213	96	31	237	1.74	0.16	0.7	565	0.25	24	92
Scampi, in breadcrumbs, frozen, fried in rapeseed oil	512	213	96	31	237	1.74	0.16	0.7	565	0.25	24	92
Scones, cheese, homemade	659	159	249	21	480	1.07	0.08	1.3	408	0.37	3	N
Scones, fruit, retail	400	220	150	24	360	1.50	0.22	0.8	290	0.35	N	N
Scones, fruit, wholemeal, homemade	542	377	106	51	494	1.58	0.25	1.3	226	1.07	N	N
Scones, plain, homemade	635	173	156	19	467	1.20	0.09	0.7	285	0.43	2	12
Scones, plain, retail	592	270	131	20	476	1.33	0.12	0.6	130	0.35	4	7
Scones, potato, homemade	653	224	111	17	437	0.80	0.07	0.5	280	0.29	1	N
Scones, wholemeal, homemade	602	269	111	52	539	1.44	0.22	1.4	250	1.15	3	N
Scotch broth, homemade	22	168	21	10	63	0.69	0.03	1.0	44	0.09	1	2
Scotch eggs, retail	330	130	50	15	170	1.80	0.23	1.2	480	0.20	N	17
Scotch pancakes, homemade	212	306	96	16	106	1.01	0.07	0.6	226	0.29	4	N
Scotch pancakes, retail	418	233	84	20	240	1.00	0.10	0.4	351	0.25	3	10
Seafood selection	620	160	52	32	170	5.60	0.36	2.4	940	0.20	N	N
Seafood sticks	714	21	50	8	61	0.19	0.01	0.3	940	0.02	19	21
Seakale, stem only, boiled in unsalted water	4	50	48	11	34	0.60	0.07	N	12	N	N	N
Seaweed, Irish moss, raw	67	63	72	N	160	8.90	0.15	1.9	N	0.40	N	N
Seaweed, kombu, dried, raw	1830	450	900	610	210	12.70	0.65	6.2	N	1.00	2	440670
Seaweed, nori, dried, raw	790	2840	430	12	350	19.60	1.60	6.4	N	6.00	N	1470
Seaweed, wakame, dried, raw	3220	220	660	470	310	11.60	1.25	1.7	N	6.10	1	16830
Semolina, raw	1	214	22	34	161	1.29	0.24	1.0	49	0.55	6	Tr
Sesame prawn toast, takeaway	470	143	114	60	180	1.76	0.24	1.5	610	0.38	19	13
Sesame seeds	20	570	670	370	720	10.40	1.46	5.3	10	1.50	N	N
Sev/ganthia, homemade	2	246	48	51	182	2.20	0.23	1.2	59	1.36	3	Tr
Sevyian, homemade	40	177	106	14	89	0.29	Tr	0.4	61	N	N	N
Shallots, raw	10	180	24	4	50	0.80	0.05	0.4	25	0.10	1	3
Shandy, 50% lager, homemade	7	27	5	4	10	Tr	Tr	Tr	11	Tr	Tr	N
Shandy, bottled or canned	7	6	8	1	5	Tr	Tr	Tr	8	Tr	Tr	N
Shark, raw	140	310	18	N	N	0.70	0.05	N	N	0.01	N	N
Sharon fruit, flesh only	5	210	10	11	19	0.10	0.10	0.1	10	0.30	N	N
Shepherd's pie, homemade	233	263	16	15	69	0.61	0.05	1.0	78	0.08	1	4
Shepherd's pie, vegetable	5	375	17	25	76	1.63	0.19	0.7	73	0.28	17	N
Shepherd's pie, vegetable, retail	210	240	12	14	36	0.60	0.07	0.3	350	0.10	7	N
Sherry, medium	27	55	8	5	24	0.40	0.04	Tr	10	0.01	Tr	N
Shish kebab in pitta bread with salad	300	283	48	20	127	1.52	0.09	2.6	N	0.19	2	3
Shish kebab, meat only	510	420	7	29	250	2.60	0.14	6.1	N	0.03	4	6
Shish kebabs, with onions and peppers, homemade	42	330	28	25	134	1.57	0.09	2.6	71	0.42	1	6
Shortbread	321	133	138	15	77	1.50	0.08	0.5	530	0.61	6	3
Shortcake, caramel, chocolate covered, retail	258	254	137	26	125	1.46	0.13	0.7	280	0.36	2	N
Shrimps, boiled	3840	400	320	110	270	1.80	1.92	2.3	5850	0.03	46	100
Shrimps, boiled, weighed with shells	1270	130	110	36	89	0.60	0.63	0.8	1930	0.01	15	33
Shrimps, canned in brine, drained	980	100	110	49	150	5.10	0.23	1.9	1510	0.04	21	81
Shrimps, dried	4330	500	1200	290	710	21.30	0.96	3.7	6040	0.84	170	400
Shrimps, frozen	380	75	130	47	150	2.60	0.15	1.1	520	0.15	43	100
Skate, grilled	150	320	50	37	220	0.60	0.03	0.6	260	Tr	N	25
Skate, grilled, weighed with bones	110	240	37	28	160	0.50	0.02	0.4	190	Tr	N	19
Skate, raw	120	260	40	30	180	0.50	0.02	0.5	210	Tr	N	20
Smartie-type sweets	58	280	150	48	160	1.50	0.25	0.9	120	0.25	N	N
Smoothies	Tr	N	N	N	N	N	N	N	N	N	N	Tr
Sole, flesh only, grilled, fillets weighed with skin	116	200	22	20	126	0.40	0.01	0.3	123	0.01	64	24
Sorbet, fruit	10	41	8	4	4	0.09	0.04	0.0	16	0.15	1	Tr
Souffle, cheese, homemade	266	163	213	18	208	0.99	0.04	1.4	395	0.10	10	40
Souffle, plain, homemade	158	157	91	13	132	0.89	0.03	0.7	237	0.08	10	N
Soup, broccoli and stilton, carton, chilled	200	125	53	8	47	0.19	0.03	0.3	340	0.11	1	6
Soup, carrot and coriander, carton, chilled	180	124	22	5	18	0.14	0.02	0.1	280	0.06	Tr	Tr
Soup, carrot and orange, homemade	11	82	14	4	9	0.14	0.02	0.1	52	0.04	N	N
Soup, chicken noodle, dried	3740	250	72	59	250	3.70	0.17	1.2	5600	0.74	N	N
Soup, chicken noodle, dried, as served	220	14	4	3	15	0.20	0.01	0.1	320	0.04	N	N
Soup, chicken, cream of, canned	240	41	27	5	27	0.40	0.02	0.3	370	Tr	Tr	2
Soup, chicken, cream of, canned, condensed	490	62	41	7	41	0.50	0.03	0.5	740	Tr	Tr	4
Soup, cream of tomato, canned	245	179	14	8	19	0.23	0.04	0.1	420	0.05	Tr	2
Soup, French onion, homemade	231	90	19	5	17	0.21	0.04	0.1	363	0.07	Tr	Tr
Soup, gazpacho, homemade	128	169	12	8	17	0.40	0.04	0.1	171	0.09	Tr	N
Soup, goulash, homemade	545	317	15	17	78	0.99	0.08	1.6	825	0.10	2	6
Soup, instant, dried, as purchased	2376	782	99	28	211	1.26	0.12	0.7	3570	0.30	2	N
Soup, instant, dried, as served	229	75	10	Tr	20	0.12	0.01	0.1	344	Tr	Tr	N
Soup, lentil, canned	200	97	11	9	40	0.80	0.08	0.3	300	0.11	N	N
Soup, lentil, homemade	58	278	37	31	86	1.93	0.16	0.8	100	29.00	1	N
Soup, low calorie, canned	170	130	13	7	17	0.30	0.01	0.1	270	0.05	N	N
Soup, minestrone, canned	200	101	18	9	24	0.30	0.04	0.2	310	0.10	0	1
Soup, minestrone, homemade	389	140	16	9	31	0.50	0.04	0.2	111	0.11	2	1
Soup, mulligatawny, homemade	464	103	19	9	31	0.89	0.06	0.2	685	0.13	1	N
Soup, mushroom, carton, chilled	280	131	24	6	38	0.38	0.07	0.3	444	0.08	6	5
Soup, mushroom, cream of, canned	230	55	30	4	30	0.30	0.04	0.3	370	Tr	1	3
Soup, oxtail, canned	220	93	40	6	37	1.00	0.04	0.4	330	Tr	Tr	1
Soup, pea and ham, homemade	235	194	14	21	56	0.99	0.04	0.6	79	0.23	N	N
Soup, potato and leek, homemade	47	180	30	7	36	0.34	0.02	0.2	71	0.09	Tr	N
Soup, tomato, carton, chilled	198	189	17	9	20	0.31	0.04	0.1	305	0.11	Tr	Tr
Soup, vegetable, canned	230	110	12	8	29	0.40	0.04	0.2	350	0.07	N	N
Soup, vegetable, homemade	315	120	14	6	20	0.33	0.02	0.1	241	0.07	Tr	N
Soy sauce, light and dark varieties	5500	180	17	37	47	2.40	0.01	0.2	8200	0.18	N	N
Spaghetti bolognese, homemade	92	165	22	19	85	0.88	0.03	1.4	168	0.20	6	3
Spaghetti bolognese, retail, meat and sauce only, reheated	290	290	21	18	85	1.30	0.08	1.5	450	0.15	1	N
Spaghetti bolognese, retail, reheated, with spaghetti	182	151	24	20	74	0.92	0.04	0.9	308	0.25	5	N
Spinach, baby, boiled in unsalted water	42	950	166	112	61	2.63	0.22	1.3	156	1.20	7	5
Spinach, baby, raw	30	682	119	80	44	1.89	0.16	0.9	112	0.86	5	4
Spinach, dried	1220	4350	1480	470	390	18.20	0.35	6.1	850	5.20	9	17
Spinach, frozen, boiled in unsalted water	16	340	150	31	48	1.70	0.09	0.6	31	0.20	1	2
Spinach, mature, boiled in unsalted water	120	230	160	34	28	1.60	0.01	0.5	56	0.50	1	2
Spinach, mature, raw	140	500	170	54	45	2.10	0.04	0.7	98	0.60	1	2
Spirits, 40% volume	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr
Sprats, fried	240	410	120	46	300	1.40	0.11	2.1	340	0.05	13	80
Sprats, fried, weighed with bones	140	250	72	28	180	0.80	0.07	1.3	200	0.03	8	48
Sprats, raw	200	320	97	37	240	1.10	0.09	1.7	270	0.04	10	64
Spring greens, boiled in unsalted water	10	160	75	8	29	1.40	0.02	0.3	16	N	N	N
Spring greens, raw	20	370	210	19	91	3.00	0.02	0.4	78	N	N	N
Spring onions, bulbs and tops, raw	7	260	39	12	29	1.90	0.06	0.4	31	0.20	N	N
Spring onions, bulbs only, raw	13	230	140	11	24	1.20	N	N	36	N	N	N
Spring rolls, meat, takeaway	485	117	32	13	64	1.23	0.06	0.6	750	0.24	N	N
Squash, acorn, baked	4	440	44	43	45	0.90	0.09	0.2	N	N	N	N
Squash, acorn, raw	3	350	33	32	36	0.70	0.07	0.1	N	N	N	N
Squash, butternut, baked	Tr	242	35	10	32	0,22	0,06	0,1	49	0,08	Tr	3
Squash, butternut, boiled in unsalted water	Tr	147	21	6	19	0,13	0,04	0,1	30	0,05	Tr	2
Squash, butternut, raw	4	350	48	34	33	0.70	0.07	0.1	41	0.10	N	N
Squash, spaghetti, baked	18	120	21	11	14	0.30	0.03	0.2	N	N	N	N
Squash, spaghetti, raw	17	110	23	12	12	0.30	0.04	0.2	N	N	N	N
Squid, dried	940	610	55	120	620	4.00	3.93	4.4	N	0.08	N	N
Squid, raw	110	280	13	28	190	0.50	0.98	1.1	N	0.02	66	20
Star fruit	2	150	5	6	15	0.60	0.12	0.1	N	0.10	N	N
Steak and kidney pudding, homemade	87	180	32	14	150	1.41	0.09	2.3	74	0.19	16	9
Stew, beef, homemade	259	233	15	14	104	1.17	0.05	2.7	383	0.05	4	7
Stew, beef, made with lean beef, homemade	260	243	15	14	109	1.22	0.05	2.9	384	0.06	4	6
Stew, beef, with dumplings, homemade	240	199	52	14	145	1.11	0.05	2.1	297	0.16	3	5
Stew, Irish, homemade	115	306	14	16	78	0.69	0.06	1.4	206	0.11	1	3
Stew, Irish, made with lean lamb, homemade	26	310	13	16	83	0.67	0.06	1.6	77	0.09	1	6
Stir-fry beef with green peppers and blackbean sauce, takeaway	577	180	16	11	73	1.20	Tr	0.5	650	Tr	4	9
Stock cubes, beef	14560	490	40	32	240	1.20	0.70	0.8	21010	0.20	N	N
Stock cubes, chicken	16300	400	120	47	200	4.90	0.10	1.2	N	0.27	N	N
Stock cubes, chicken, made up with water	579	14	4	2	7	0.17	0.00	0.0	N	0.01	N	N
Stock cubes, vegetable	16800	390	47	44	120	2.80	0.05	0.4	N	0.26	N	N
Stock gel	6450	N	N	N	N	N	N	N	9930	N	N	N
Stock, chicken, ready made, retail	225	N	N	N	N	N	N	N	N	N	N	N
Stout, Guinness	6	48	4	8	26	0.20	Tr	Tr	17	0.01	Tr	N
Strawberries, raw	1	170	17	12	26	0.25	0.03	0.1	62	0.31	Tr	1
Strudel, fruit filled, retail, frozen	N	N	N	N	N	N	N	N	N	N	N	N
Stuffing mix, dried	1460	240	960	41	130	5.10	0.17	0.8	2820	1.00	N	N
Stuffing mix, dried, assorted flavours, made up	420	69	280	12	37	1.50	0.05	0.2	810	0.30	N	N
Stuffing, sage and onion, homemade	263	173	68	18	81	1.09	0.13	0.6	441	0.43	N	N
Suet, shredded	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	Tr	5
Suet, vegetable, reduced fat	10	Tr	Tr	Tr	Tr	Tr	Tr	Tr	N	Tr	Tr	Tr
Sugar apple, flesh only	7	290	21	34	35	0.60	0.15	0.2	37	N	N	N
Sugar, brown	31	140	56	17	4	1.70	0.06	0.1	N	Tr	Tr	Tr
Sugar, Demerara	5	48	29	9	3	0.90	0.11	0.1	35	Tr	Tr	Tr
Sugar, icing	12	11	2	Tr	1	0.50	0.05	0.1	Tr	Tr	Tr	Tr
Sugar, white	5	5	10	2	1	0.20	0.12	0.1	Tr	Tr	Tr	Tr
Sultanas	19	1060	64	31	86	2.20	0.40	0.3	16	0.30	N	N
Sunflower seeds	3	710	110	390	640	6.40	2.27	5.1	N	2.20	49	N
Sunflower seeds, toasted	3	730	110	400	660	6.60	2.35	5.3	N	2.30	51	N
Sushi, salmon nigiri	360	132	10	13	90	0.20	0.07	0.4	564	0.18	8	4
Sushi, tuna nigiri	331	137	8	15	88	0.28	0.07	0.4	523	0.18	20	4
Sushi, vegetable	521	88	23	14	48	0.52	0.11	0.5	665	0.28	4	20
Swede, flesh only, boiled in unsalted water	4	175	37	8	32	0,16	0,02	0,1	9	0,08	Tr	Tr
Swede, flesh only, raw	15	170	53	9	40	0.10	0.01	0.3	31	0.10	1	N
Sweet and sour chicken, takeaway	259	142	35	13	114	2.38	0.04	0.4	400	0.19	6	N
Sweet and sour pork, battered, takeaway	249	122	48	10	109	2.26	0.05	1.1	N	0.16	N	N
Sweet and sour pork, homemade	282	311	15	21	141	0.84	0.08	1.3	408	0.07	8	5
Sweet potato and onion layer	66	375	87	21	93	0.71	0.13	0.5	122	0.37	1	13
Sweet potato, baked	52	480	31	23	65	0.90	0.18	0.4	85	0.50	1	3
Sweet potato, flesh only, boiled in unsalted water	37	375	58	20	39	0,53	0,14	0,3	86	0,39	Tr	2
Sweet potato, raw, flesh only	40	370	24	18	50	0.70	0.14	0.3	65	0.40	1	2
Sweet potato, steamed	35	350	20	16	48	0.70	0.13	0.3	62	0.40	1	2
Sweet potato, wedges, flesh and skin, baked in rapeseed oil	69	701	109	38	73	1,00	0,27	0,5	161	0,73	Tr	3
Sweetbread, lamb, fried in corn oil	52	400	27	34	480	1.80	0.40	3.6	52	0.08	N	N
Sweetbread, lamb, raw	75	420	8	21	400	1.70	0.20	1.9	120	0.04	N	N
Sweetcorn, baby, boiled in unsalted water	Tr	145	11	22	50	0,25	0,06	0,4	30	0,30	1	1
Sweetcorn, baby, stir-fried in rapeseed oil	Tr	170	13	25	59	0,29	0,07	0,5	35	0,35	1	1
Sweetcorn kernels, canned in water, drained	1	158	3	16	52	0.34	0.04	0.4	84	0.10	Tr	Tr
Sweetcorn, dried	4	1242	15	157	398	2.42	0.34	3.2	236	1.19	3	N
Sweetcorn, kernels, boiled 'on the cob' in unsalted water	Tr	333	4	42	107	0.65	0.09	0.9	63	0.32	1	Tr
Sweetcorn, kernels, boiled 'on the cob' in unsalted water, weighed with core	Tr	196	2	25	63	0.38	0.05	0.5	37	0.19	Tr	Tr
Sweetcorn, kernels, 'on-the-cob', raw, weighed with core	Tr	213	2	22	54	0.41	0.02	0.2	30	0.10	Tr	N
Sweetcorn, kernels, raw	1	260	3	37	91	0.70	0.04	0.4	11	0.20	Tr	N
Sweets, boiled	25	8	5	2	12	0.40	0.09	N	68	N	Tr	N
Sweets, chew sweets	30	10	3	2	4	0.10	Tr	Tr	30	Tr	Tr	N
Sweets, sherbert	N	15	42	69	Tr	0.20	0.04	Tr	6	0.02	N	N
Swordfish, flesh only, grilled	170	450	5	34	340	0.60	N	N	170	0.03	57	N
Swordfish, flesh only, grilled, weighed with bones and skin	150	400	5	31	300	0.60	N	N	150	0.02	51	N
Swordfish, flesh only, raw	130	350	4	27	260	0.50	N	N	130	0.02	45	N
Syrup, corn, dark	160	44	18	8	11	0.40	Tr	Tr	N	Tr	Tr	Tr
Syrup, golden	270	58	16	3	1	0.40	0.06	0.1	42	0.01	Tr	Tr
Szechuan prawns with vegetables, takeaway	536	102	40	15	65	1.13	0.11	0.4	827	Tr	N	N
Tabouleh	4	140	27	34	80	1.82	0.13	N	16	N	N	N
Tahini paste	20	580	680	380	730	10.60	1.48	5.4	10	1.50	N	N
Tamarillos, flesh and seeds	1	300	10	19	43	0.80	0.05	0.1	29	0.10	Tr	N
Tamarind	15	600	77	92	94	1.80	N	N	N	N	N	N
Tamarind leaves, fresh	N	N	300	71	81	5.20	2.09	N	94	N	N	N
Tamarind pulp, flesh only	N	100	110	N	110	4.20	N	N	N	N	N	N
Tannia, raw	4	480	14	22	55	0.60	0.18	0.6	40	0.50	N	N
Tapioca, raw	4	20	8	2	30	0.30	0.07	N	13	N	N	N
Taramasalata	450	60	21	6	50	0.40	N	0.4	720	0.12	N	N
Taro leaves, raw	3	650	110	45	60	2.30	0.32	0.9	60	1.80	N	N
Taro leaves, steamed	2	360	86	20	27	1.20	0.18	0.5	33	1.00	N	N
Taro, baked	5	430	33	41	69	1.00	0.23	1.7	62	0.70	N	N
Taro, boiled in unsalted water	3	200	27	31	56	0.80	0.18	1.3	37	0.50	N	N
Taro, raw	4	360	25	33	58	0.80	0.20	1.3	50	0.50	N	N
Taro, steamed	4	330	25	31	52	0.70	0.18	1.3	47	0.60	N	N
Tarragon, dried, ground	62	3020	1140	350	310	32.30	0.68	3.9	N	8.00	N	N
Tarragon, fresh	9	450	170	51	46	N	N	0.6	N	N	N	N
Tart, bakewell, homemade	212	168	75	41	117	1.10	0.15	0.7	300	0.37	4	N
Tart, custard, large, homemade	149	141	105	12	91	0.68	0.01	0.5	226	0.15	4	20
Tart, mincemeat, one crust, homemade	120	74	60	7	33	0.84	0.07	0.3	166	N	2	4
Tartare sauce	1080	42	15	17	36	0.50	0.03	0.3	2080	0.00	1	8
Tartlets, strawberry, homemade	86	101	31	10	38	0.56	0.05	0.2	184	0.26	1	5
Tarts, bakewell, iced, retail	132	117	69	12	73	0.58	0.12	0.3	180	0.24	2	Tr
Tarts, custard, individual	114	138	92	14	101	0.73	0.09	0.5	342	0.19	8	20
Tarts, jam, homemade	135	75	49	8	33	0.64	0.01	0.2	181	0.22	2	4
Tarts, jam, wholemeal, homemade	134	143	20	30	100	0.91	0.13	0.7	221	0.72	2	10
Tea, black, infusion, average	Tr	27	Tr	2	2	Tr	0.01	Tr	1	0.15	Tr	Tr
Tea, black, infusion, strong	Tr	35	Tr	2	3	Tr	0.01	Tr	1	0.19	Tr	Tr
Tea, black, infusion, weak	Tr	18	Tr	1	1	Tr	0.01	Tr	1	0.10	Tr	Tr
Tea, Chinese, leaves, infusion	Tr	18	2	1	1	0.10	Tr	Tr	Tr	Tr	Tr	Tr
Tea, green, infusion	1	20	2	Tr	1	0.10	Tr	Tr	Tr	Tr	Tr	Tr
Tea, herbal, infusion	Tr	9	2	1	Tr	0.10	0.02	Tr	Tr	0.04	Tr	Tr
Tea, infusion, average, with semi-skimmed milk	7	44	16	3	15	0.00	0.01	0.1	14	0.13	Tr	2
Tea, infusion, average, with whole milk	6	40	13	3	12	0.00	0.01	0.1	12	0.13	Tr	2
Tempeh	6	370	120	70	200	3.60	0.67	1.8	N	1.40	N	N
Tempeh burgers, fried in vegetable oil	130	179	41	45	139	1.38	0.38	1.0	N	0.91	N	N
Thyme, dried, ground	55	810	1890	220	200	123.60	0.86	6.2	N	7.87	5	N
Thyme, fresh	18	270	630	73	67	N	N	2.1	N	2.62	2	N
Tigernuts	1	14	48	N	210	3.20	N	N	N	N	N	N
Tilapia, raw	52	450	120	N	350	1.90	N	N	N	N	N	N
Tinda subji, homemade	408	279	34	21	43	0.60	0.09	0.3	N	N	2	N
Tiramisu	67	105	59	10	86	0.40	Tr	0.3	194	0.03	3	30
Toad in the hole, homemade	334	201	126	17	186	1.15	0.08	1.0	503	0.22	8	22
Toad in the hole, made with skimmed milk and reduced fat sausages, homemade	353	221	126	19	195	1.21	0.11	1.3	499	0.25	8	22
Toffees, mixed	312	132	85	11	65	0.30	0.04	0.3	460	0.03	1	20
Tofu burger, baked	211	142	330	34	124	1.64	0.17	1.0	404	0.86	N	N
Tofu spread	246	110	248	15	55	0.96	0.10	0.4	N	0.23	N	N
Tofu, soya bean, steamed	4	63	N	23	95	1.20	0.20	0.7	N	0.40	N	N
Tofu, soya bean, steamed, fried	12	180	N	67	270	3.50	0.58	2.0	N	1.20	N	N
Tomato juice	230	230	10	10	19	0.40	0.06	0.1	400	0.10	Tr	2
Tomato ketchup	800	350	13	19	31	0.30	0.05	0.1	880	0.10	N	N
Tomato puree	49	1257	45	57	94	1.45	0.41	0.6	297	0.34	1	N
Tomato sauce, homemade	340	280	19	10	39	0.60	0.03	0.3	560	0.10	1	5
Tomatoes, canned, whole contents	5	212	11	10	17	0.57	0.07	0.1	74	0.09	Tr	3
Tomatoes, cherry, raw	4	274	10	12	31	0.34	0.05	0.2	95	0.12	Tr	2
Tomatoes, standard, fried in corn oil	3	332	11	12	33	0.37	0.04	0.1	125	0.18	Tr	3
Tomatoes, standard, fried in rapeseed oil	3	332	11	12	33	0.37	0.04	0.1	125	0.18	Tr	3
Tomatoes, standard, grilled, flesh and seeds only	2	209	10	9	21	0.26	0.04	0.1	93	0.14	Tr	2
Tomatoes, standard, raw	2	223	8	8	22	0.24	0.03	0.1	84	0.12	Tr	2
Tomatoes, stuffed with rice	89	280	24	13	50	0.70	0.11	0.4	170	0.30	3	4
Tomatoes, stuffed with vegetables	5	405	17	18	60	0.56	0.11	0.3	151	0.20	3	N
Tongue, lamb, raw	420	250	6	33	170	2.20	0.64	2.7	550	0.05	N	N
Tongue, ox, meat only, pickled, raw	1210	300	7	19	150	4.90	0.37	3.5	1750	0.01	N	N
Tongue, ox, meat only, pickled, stewed	1000	150	31	16	230	3.00	N	N	1450	0.01	N	N
Tongue, ox, meat only, stewed	860	140	9	13	140	2.50	0.09	3.8	1420	0.01	N	N
Tongue, sheep, meat only, stewed	80	110	11	13	200	3.40	N	N	80	N	N	N
Tonic water	4	0	1	0	0	Tr	Tr	Tr	Tr	Tr	Tr	Tr
Topic/Snickers and own brand equivalents	187	388	101	80	210	1.89	0.35	1.4	385	0.60	6	N
Tori ki subji, homemade	459	382	36	27	59	1.18	0.12	0.3	N	N	2	N
Torte, fruit	88	116	66	10	77	0.30	0.34	0.5	N	0.10	N	N
Tortilla chips fried in sunflower oil	636	285	103	78	234	1.50	0.10	1.2	900	0.40	5	N
Tortilla, wheat, soft	622	126	148	18	212	1.60	0.09	0.6	N	0.38	3	Tr
Trail mix	27	620	69	110	210	3.70	0.55	1.5	N	1.60	N	N
Treacle tart, homemade	258	89	56	9	37	0.84	0.05	0.3	241	0.22	N	N
Treacle, black	180	1760	550	180	29	14.00	0.78	0.8	820	2.67	N	N
Trifle, fruit, retail	65	137	73	10	84	0.24	0.02	0.3	95	Tr	2	37
Trifle, homemade	76	121	62	12	83	0.30	0.04	0.3	127	0.09	2	N
Trifle, with Dream Topping	78	124	65	12	85	0.31	0.04	0.3	129	0.09	2	N
Tripe and onions, stewed, homemade	64	154	123	12	79	0.38	0.05	0.9	81	0.09	N	N
Tripe, dressed, raw	50	12	52	3	16	0.20	0.04	0.7	8	0.02	N	N
Tripe, dressed, stewed in milk	73	100	150	15	90	0.70	0.14	2.3	58	N	N	N
Trout, brown, raw	56	480	9	29	260	1.50	0.04	1.2	N	0.02	25	N
Trout, brown, steamed	88	370	36	31	270	1.00	0.04	0.5	70	0.01	24	16
Trout, brown, steamed, weighed with bones	58	250	24	20	180	0.70	0.03	0.3	46	0.01	16	11
Trout, rainbow, baked, flesh only, fillets weighed with bones and skin	81	378	16	25	221	0.35	0.04	0.5	139	0.01	20	7
Trout, rainbow, flesh only, baked	93	434	19	29	254	0.40	0.05	0.6	160	0.01	23	8
Trout, rainbow, flesh only, raw	110	383	21	26	228	0.28	0.04	0.5	150	0.01	19	5
Truffles, mocha, homemade	37	390	92	85	170	2.00	0.59	1.3	58	0.55	2	18
Truffles, rum, homemade	51	273	45	78	171	2.53	0.62	1.5	89	0.55	5	18
Tuna, canned in brine, drained	293	230	10	27	171	1.51	0.07	0.9	490	0.01	69	12
Tuna, canned in sunflower oil, drained	368	267	11	35	204	1.19	0.05	0.8	610	0.01	87	12
Tuna, flesh only, baked	63	450	11	41	290	0.93	0.03	0.5	130	0.01	92	23
Tuna, flesh only, raw	66	444	4	39	266	0.72	0.03	0.4	120	0.01	93	18
Turbot, flesh only, grilled	9	340	62	62	260	0.60	0.05	0.3	180	N	N	N
Turbot, flesh only, grilled, weighed with bones and skin	6	210	38	38	160	0.40	0.03	0.2	110	N	N	N
Turbot, flesh only, raw	68	260	49	48	200	0.50	0.04	0.2	140	N	N	N
Turkey and pasta bake, homemade	142	228	76	20	152	0.54	0.11	1.2	238	0.13	9	12
Turkey slices	590	330	6	25	310	0.40	0.13	1.1	810	0.01	11	5
Turkey, breast, fillet, grilled, meat only	90	550	5	42	380	0.60	0.08	1.7	85	0.01	17	8
Turkey, dark meat, raw	90	310	7	22	200	1.00	0.04	3.1	73	Tr	15	5
Turkey, dark meat, roasted	110	330	17	25	260	1.20	0.11	3.4	86	0.02	17	8
Turkey, drumsticks, roasted, meat and skin	105	310	15	25	230	1.40	0.13	3.7	90	0.02	18	8
Turkey, drumsticks, roasted, meat and skin, weighed with bone	75	220	11	18	165	1.00	0.09	2.7	65	0.01	13	6
Turkey, drumsticks, roasted, meat only	105	310	15	24	226	1.40	0.13	3.9	82	0.02	18	7
Turkey, light meat, raw	50	360	4	27	230	0.30	0.01	1.0	39	Tr	10	6
Turkey, light meat, roasted	50	400	6	30	260	0.50	0.05	1.4	52	0.01	14	8
Turkey, meat, average, raw	68	340	5	25	220	0.60	0.02	1.9	54	Tr	13	6
Turkey, meat, average, roasted	90	350	11	27	260	0.80	0.09	2.5	85	0.01	17	8
Turkey, mince, stewed	45	210	15	21	180	1.40	0.19	3.8	85	0.02	19	8
Turkey, self-basting, light meat, roasted	90	340	7	27	240	0.40	0.06	1.3	110	0.01	16	6
Turkey, skin, dry, roasted	110	330	20	33	250	1.60	0.07	1.8	N	0.03	N	N
Turkey, skin, moist, roasted	120	290	13	27	220	1.30	0.09	1.3	N	0.03	N	N
Turkey, skin, raw	67	180	11	13	130	0.70	0.09	1.1	62	0.02	8	8
Turkey, stir-fried with vegetables, homemade	190	286	17	22	123	0.89	0.05	1.0	N	0.09	N	N
Turkey, strips, stir-fried in corn oil	60	420	5	32	280	0.40	0.04	1.3	75	0.01	15	7
Turkey, thighs, diced, casseroled, meat only	65	230	12	23	210	2.00	0.20	5.4	84	0.02	19	8
Turkey, whole, raw	70	320	6	23	210	0.60	0.03	1.8	55	Tr	12	6
Turkey, whole, raw, weighed with bone	50	230	4	16	150	0.40	0.02	1.3	40	Tr	8	4
Turkey, whole, roasted, meat and skin	90	350	12	27	260	0.90	0.09	2.4	90	0.02	17	8
Turkey, whole, roasted, meat and skin, weighed with bone	60	230	8	17	170	0.60	0.06	1.6	60	0.01	11	5
Turkish delight, with nuts, homemade	85	53	22	8	22	0.40	0.13	0.2	38	0.05	1	Tr
Turkish delight, without nuts	31	4	10	2	7	0.20	0.12	0.7	110	Tr	Tr	Tr
Turmeric, ground	31	2910	170	190	290	39.50	1.00	3.2	N	3.70	N	N
Turnip tops, boiled in unsalted water	7	78	98	10	45	3.10	0.09	0.4	15	N	N	N
Turnip, boiled in unsalted water	28	200	45	6	31	0.20	0.01	0.1	31	0.10	1	N
Turnip, flesh only, raw	15	280	48	8	41	0.20	0.01	0.1	39	0.10	1	N
Twiglets	800	460	45	81	370	2.90	0.32	2.0	1500	1.61	N	N
Tzatziki	369	168	75	11	97	0.22	0.01	0.3	600	0.05	1	22
Urad dahl, homemade	334	262	31	35	75	1.20	0.15	0.6	N	N	N	N
Veal, escalope, fried in corn oil	86	460	6	32	300	0.90	Tr	3.1	77	0.02	11	8
Veal, escalope, raw	59	350	4	24	230	0.60	Tr	2.4	54	0.02	9	9
Veal, mince, raw	83	260	9	17	170	0.80	Tr	3.0	79	0.02	7	10
Veal, mince, stewed	74	290	16	21	210	1.10	Tr	3.9	75	0.02	9	8
Vegeburger, retail, grilled	490	610	100	80	240	4.50	0.40	1.6	660	1.10	8	N
Vegetable and cheese grill/burger, in crumbs, baked/grilled	290	260	154	20	147	0.90	0.10	0.8	460	0.20	4	32
Vegetable bake, homemade	107	257	109	17	92	0.41	0.04	0.6	216	0.12	1	15
Vegetable stir fry mix, fried in corn oil	11	230	30	16	46	0.50	0.11	0.3	27	0.10	Tr	N
Vegetable stir fry mix, fried in rapeseed oil	11	230	30	16	46	0.50	0.11	0.3	27	0.10	Tr	N
Vegetable stir fry mix, fried in sunflower oil	11	230	30	16	46	0.50	0.11	0.3	27	0.10	Tr	N
Vegetables, mixed, cooked with onion, spice and tomatoes, homemade	374	377	40	24	58	0.94	0.13	0.3	576	N	N	N
Vegetables, mixed, frozen, boiled in unsalted water	15	130	35	16	57	0.80	0.02	0.4	30	0.20	N	N
Vegetables, mixed, stir-fry type, frozen, fried in rapeseed oil	14	230	30	16	46	0.50	0.11	0.3	28	0.10	Tr	N
Vegetables, stir-fried, takeaway	399	119	13	9	32	0.96	0.05	0.2	616	0.11	Tr	N
Venison in red wine and port, homemade	186	199	12	15	98	1.70	0.12	1.1	277	0.08	4	N
Venison, meat only, raw	55	340	5	25	210	3.30	0.21	2.4	64	0.03	9	N
Venison, roast	52	290	6	27	240	5.10	0.36	3.9	59	0.04	14	N
Vermouth, dry	11	34	7	6	6	0.30	0.03	Tr	7	Tr	Tr	N
Vine leaves, stuffed with rice	551	177	126	21	45	1.07	0.57	0.5	895	0.40	N	4
Vinegar	5	34	3	4	10	0.10	0.01	0.1	47	0.01	1	N
Wafers, plain ice cream wafers, not filled	192	195	89	28	129	2.30	0.12	1.2	160	0.92	7	Tr
Waffles, homemade	306	217	150	21	254	1.25	0.08	0.9	321	0.35	6	34
Walnuts, kernel only	7	450	94	160	380	2.90	1.34	2.7	24	3.40	3	9
Walnuts, kernel only, weighed with shells	3	190	40	69	160	1.20	0.58	1.2	10	1.50	1	4
Water chestnuts, raw	12	530	8	14	70	0.70	N	N	N	N	N	N
Water, distilled	0	0	0	0	0	0.00	0.00	0.0	0	0.00	0	0
Watercress, raw	37	300	138	16	61	0,72	0,05	0,5	170	0,34	1	7
Welsh cakes, homemade	238	211	81	17	137	1.16	0.21	0.5	304	0.40	N	N
Welsh cheesecakes, homemade	313	90	65	10	132	0.93	0.04	0.4	317	0.23	5	N
Welsh rarebit, homemade	592	126	378	25	249	0.94	0.08	2.0	938	0.26	4	24
Welsh rarebit, wholemeal, homemade	581	185	331	46	295	1.37	0.13	2.3	891	0.90	7	N
Wheat, bulgur, raw	5	355	29	85	282	1.98	0.46	2.1	97	1.56	3	Tr
Wheatgerm	3	1045	45	240	1047	8.08	0.82	14.0	107	13.50	18	Tr
Whelks, boiled	280	190	84	87	140	3.30	6.59	12.1	480	0.12	N	N
Whelks, boiled, weighed with shells	95	65	29	30	48	1.10	2.24	4.1	160	0.04	N	N
White fish, dried, salted	7530	300	140	26	210	0.80	0.12	1.1	11000	0.02	N	N
White sauce, savoury, made with semi-skimmed milk, homemade	100	183	137	13	111	0.16	0.01	0.5	187	0.05	1	35
White sauce, savoury, made with skimmed milk, homemade	102	188	142	14	113	0.17	0.01	0.6	187	0.05	1	35
White sauce, savoury, made with whole milk, homemade	105	182	136	14	113	0.18	0.01	0.6	199	0.06	1	36
White sauce, sweet, made with semi-skimmed milk, homemade	93	167	126	12	101	0.17	0.02	0.5	168	0.05	1	N
White sauce, sweet, made with skimmed milk, homemade	95	172	131	13	103	0.17	0.02	0.5	168	0.05	1	N
White sauce, sweet, made with whole milk, homemade	93	168	126	13	103	0.17	0.02	0.5	170	0.05	1	N
Whitebait, in flour, fried	230	110	860	50	860	5.10	N	N	330	N	N	N
Whitecurrants, raw	2	290	22	13	28	0.90	0.14	0.2	11	0.20	N	N
Whitecurrants, stewed with sugar	1	230	17	10	21	0.70	0.11	0.2	8	0.20	N	N
Whitecurrants, stewed without sugar	1	250	18	11	23	0.80	0.12	0.2	9	0.20	N	N
Whiting, flesh only, raw	90	330	18	22	170	0.10	0.01	0.4	120	0.01	21	67
Whiting, flesh only, steamed	110	400	21	28	190	0.10	0.01	0.4	140	0.01	25	80
Whiting, flesh only, steamed, weighed with bones and skin	100	370	20	26	180	0.10	0.01	0.4	130	0.01	23	74
Whiting, in crumbs, fried in blended oil	200	320	48	33	260	0.70	N	N	190	N	N	N
Whiting, in crumbs, fried in blended oil, weighed with bones and skin	180	290	43	30	230	0.60	N	N	170	N	N	N
Whiting, in crumbs, fried in dripping	200	320	48	33	260	0.70	N	N	190	N	N	N
Whiting, in crumbs, fried in dripping, weighed with bones and skin	180	290	43	30	230	0.60	N	N	170	N	N	N
Whiting, in crumbs, fried in sunflower oil	200	320	48	33	260	0.70	N	N	190	N	N	N
Whiting, in crumbs, fried in sunflower oil, weighed with bones and skin	180	290	43	30	230	0.60	N	N	170	N	N	N
Wiener schnitzel, homemade	117	328	27	25	225	1.03	0.05	2.2	161	0.16	N	14
Wine, mulled wine, homemade	4	94	12	10	12	0.38	0.09	N	15	0.05	Tr	N
Wine, red	7	110	7	11	13	0.90	0.06	0.1	11	0.10	Tr	N
Wine, rose, medium	4	75	12	7	6	1.00	0.02	Tr	7	0.10	Tr	N
Wine, white, dry	4	61	9	8	6	0.50	0.01	Tr	10	0.10	Tr	N
Wine, white, medium	11	81	12	8	8	0.80	Tr	Tr	3	0.10	Tr	N
Wine, white, sparkling	5	58	9	7	9	0.50	0.01	Tr	6	0.04	Tr	N
Wine, white, sweet	13	110	14	11	13	0.60	0.05	Tr	7	0.10	Tr	N
Winkles, boiled	750	220	130	310	160	10.20	1.70	3.3	1160	1.20	N	80
Winkles, boiled, weighed with shells	140	42	25	58	29	1.90	0.32	0.6	220	0.23	N	15
Worcestershire sauce	1500	600	190	73	31	10.10	0.21	0.4	2610	0.98	1	1
Yam, baked	3	510	20	20	36	0.90	0.01	0.4	13	0.10	N	N
Yam, flesh only, boiled in unsalted water	Tr	271	3	16	34	0,34	0,15	0,3	40	0,04	1	1
Yam, flesh only, raw	2	380	15	15	27	0.70	0.01	0.3	10	0.10	N	N
Yam, steamed	1	370	13	15	27	0.70	0.01	0.3	10	Tr	N	N
Yeast extract	4300	2100	70	160	950	2.90	0.20	2.7	6630	0.19	N	49
Yeast, bakers, compressed	16	610	25	59	390	5.00	1.60	3.2	20	N	N	N
Yeast, dried	50	2000	80	230	1290	20.00	5.00	8.0	N	N	N	N
Yogurt, Greek style, fruit	64	218	141	14	136	0.16	Tr	0.6	159	Tr	3	39
Yogurt, Greek style, plain	66	184	126	13	138	0.11	Tr	0.5	159	Tr	3	39
Yogurt, low fat, fruit	62	204	140	15	120	0.11	Tr	0.5	130	Tr	2	48
Yogurt, low fat, hazelnut	58	215	160	18	141	0.17	0.02	0.6	151	0.07	2	46
Yogurt, low fat, plain	63	228	162	16	143	0.08	0.03	0.6	235	Tr	2	34
Yogurt, low fat, toffee	67	220	159	16	132	0.11	Tr	0.6	250	Tr	2	34
Yogurt, soya, non-dairy alternative to yogurt, fruit, fortified	24	94	120	15	72	0.45	Tr	0.2	22	0.18	2	N
Yogurt, virtually fat free/diet, fruit	62	204	140	15	120	0.10	Tr	0.5	102	Tr	1	N
Yogurt, virtually fat free/diet, plain	71	247	160	16	151	0.13	0.03	0.6	252	Tr	2	53
Yogurt, whole milk, fruit	58	170	122	13	96	0.12	Tr	0.4	179	Tr	2	27
Yogurt, whole milk, infant, fruit flavour	46	176	120	12	114	0.21	0.02	0.5	179	Tr	2	27
Yogurt, whole milk, plain	80	280	200	19	170	0.10	Tr	0.7	170	Tr	2	63
Yogurt, whole milk, twin pot, not fruit	100	N	136	N	N	N	N	N	N	N	N	N
Yogurt, whole milk, twin pot, thick and creamy with fruit	53	175	130	13	106	0.16	Tr	0.4	N	Tr	N	N
Yorkshire pudding, made with semi-skimmed milk, homemade	52	181	119	16	124	0.80	0.05	0.7	127	0.20	5	29
Yorkshire pudding, made with skimmed milk, homemade	54	185	123	16	126	0.80	0.05	0.7	127	0.20	5	28
Yorkshire pudding, made with whole milk	52	182	119	16	125	0.80	0.05	0.7	129	0.20	5	29