Calorie and VitaminCounter

Food Amount Cal K/J Milk       Full Cream 1 cup 167 700 Trim 1 cup 115 480 Skim 1 cup 88 365 Soy  (average) 1 cup 160 670 Yogurt   Natural 200g 160 670 Non-fat/skim 200g 120 500 Fruit Flavoured 200g 190 790 Cheese    3cm Cube 30g 120 500 Shredded 1/2 cup 240 1000 Ice Cream - Vanilla/Flavoured 1 reg scp 90 375                      1 Ltre Tub 900 3760 Butter 1 tsp 36 150 Margarine 1 tsp 36 150 Oil (incl vegetable, grapeseed, linseed, olive, peanut, sesame etc) 1 tbsp 176 735 Eggs - jumbo 67g 100 420 Meat Steaks - Blade (no oil, grilled) 100g 175 730                Eye Fillet 100g 196 820                Corned Beef 100g 210 880               Fillet 100g 196 820                Rump 100g 190 800                T Bone 100g 135 565                Mince (Steak) 100g 210 880 Leg of Lamb Roast 2 slices 170 710 Bacon (fried - minimal fat) 1 rasher 112 470 Chicken - Roasted breast 100g 110 460                   Leg/Thigh 100g 210 880 Fish (white fish, low fat) 100g 100 420 Baked Beans 220g 205 860 Cereals - no milk Corn Flakes 1 1/3cups 113 475 All Bran 1/3 cup 113 475 Uncle Tobys Muesli 1/4cup 110 460 Just Right 2/3 cup 116 480 Coco Pops 3/4 cup 115 480 Bread (average all brands) White Plain 1 slice 66 275 Toasting slice 1 slice 77 320 Wholemeal 1 slice 62 260 Rye 1 slice 66 275 Rice - White, cooked 1/2 cup 92 390 Brown, cooked 1/2 cup 93 390 Biscuits Barbeque Shapes 1 11 45 Chocolate Chip Cookie 1 35 145 Chocolate Tim Tam 1 98 410 Delta Creams 1 73 305 Ginger Nut 1 42 175 Iced Vo Vo 1 60 245 Salada 1 60 255 Scotch Finger 1 90 375 Monte Carlo 1 95 400 Vita Weat 1 15 65 Chocolate Blocks Plain/Nuts/Fruit 5-6 rows 160 670 Family Block Whole 1325 5540 Carob 100g 520 2170 Lindt: Lindor, balls 1 73 305 Mon Cheri 1 65 270 Cherry Ripe 55g 260 1090 Crunchie 80g 413 1730 Dove 48g 260 1085 Flake 30g 177 740 Kit Kat 2 wafers 104 435 M & M's 1 pkt 238 995 Mars Bars 60g 265 1110 Picnic 55g 290 1210 Smarties 25g 116 485 Snickers 60g 283 1180 Whip 65g 303 1270 Chips C.C's 100g 490 2050 Cheezels 50g 260 1085 Twisties 50g 250 1045 Nuts Almonds 25-30 170 710 Cashews 12-16 180 755 Hazelnuts 30g 185 775 Macadamia 7 med 200 840 Peanuts - Raw 30g 120 500 Pecans 5-8 halves 105 440 Walnuts 15-20 185 775 Fruit - Fresh Apple - medium 1 65 270 Apricots - medium 1 15 60 Banana - medium 1 87 365 Grapefruit - medium 1/2 20 85 Grapes - medium 1 125 525 Kiwifruit - medium 1 40 165 Lemon 1 23 95 Mandarin 1 35 145 Mango 1 102 425 Oranges - medium 1 80 335 Peach 1 40 167 Pear 1 69 290 Pineapple 1 33 140 Plums 1 33 140 Rockmelon 1/2 med 135 560 Strawberries 6 med 10 45 Tomato 1 med 20 85 Watermelon 1cupballs 35 145 Dried Fruit/30g Apple Rings 10 rings 75 315 Apricots 5-6 80 335 Banana Chips 1/4 cup 155 650 Dates - pitted 4-5 83 345 Prunes - moist/plump 2-3 70 290 Sultanas 2 tbsp 92 385 Vegetables Alfalfa/Bean Sprouts 100g 30 115 Asparagus 3 med 10 40 Beans 1/2 13 50 Broccoli 2 florets 11 45 Cabbage 1/2 7 30 Capsicum 1 med 25 105 Carrots 1 small 23 95 Cauliflower q/2 cup 20 85 Cucumber 150g 12 50 Garlic 1 clove 2 10 Ginger - grated 1 tsp 3 15 Lettuce 3 leaves 2 10 Lentils - cooked 100g 260 1085 Mushrooms 1/2 cup 15 60 Onions medium 30 125 Peas 1/4 cup 20 85 Potatoes medium 105 440 Pumpkin 100g 45 190 Zucchini 1/2 cup 11 45 Soft Drinks Coca Cola 375ml can 154 645 Diet Coke/Pepsi 375ml can 1.5 6 Creaming Soda 375ml 170 710 Dr Pepper 375ml 157 655 Fanta 375ml 195 815 Ginger Ale 375ml 167 797 Lemon Soda Squash 375ml 176 735 Lemonade 375ml 160 670 Sarsparilla 375ml 180 750 Tonic Water 375 135 565

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