| Fish | Calories | Kilojoules | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) |
|---|---|---|---|---|---|---|
| Anchovy (European, canned in oil, drained solids) | 210 | 879 | 28.89 | 9.71 | 2.203 | 85 |
| Salmon (farmed, Atlantic) | 206 | 861 | 22.1 | 12.3 | 2.5 | 63 |
| Salmon (Pink, canned, drained, with bone) | 136 | 569 | 23.1 | 4.8 | 0.8 | 82 |
| Tuna (salad) | 187 | 782 | 16.04 | 9.26 | 1.544 | 13 |
| Whitefish (mixed species, cooked, dry heat) | 172 | 720 | 24.47 | 7.51 | 1.162 | 77 |
3 April 2012
Fish
Per 100 grams (3.5 ounces) of fish
Pork
| Cut | Calories | Kj | Protein (g) | Total Fat (g) | Sat. Fat (g) | Cholesterol (mg) |
|---|---|---|---|---|---|---|
| Pork (cured, bacon, broiled, pan-fried or roasted) | 541 | 2262 | 37.04 | 41.78 | 13.739 | 110 |
| Pork (fresh, leg (ham), rump half, separable lean and fat, roasted) | 252 | 1054 | 28.88 | 14.28 | 5.25 | 96 |
| Pork (fresh, loin, top loin (chops), boneless, separable lean only, pan-fried) | 225 | 941 | 30.48 | 10.5 | 3.6 | 77 |
Beef
Per 100 grams (3.5 ounces) of meat
| Cut | Calories | Kj | Protein (g) | Total Fat (g) | Sat. Fat (g) | Cholesterol (mg) |
|---|---|---|---|---|---|---|
| Beef (top sirloin, separable lean and fat, trimmed to 1/8" fat, choice, pan-fried) | 313 | 1310 | 28.77 | 21.06 | 8.18 | 98 |
| Beef (chuck, clod steak, separable lean and fat, trimmed to 1/4" fat, all grades, braised) | 272 | 1137 | 26.19 | 17.73 | 6.699 | 94 |
| Beef (ground, 95% lean meat / 5% fat, crumbles, pan-browned) | 193 | 807 | 29.17 | 1.34 | 3.441 | 89 |
| Beef (ground, 95% lean meat / 5% fat, patty, pan-broiled) | 164 | 685 | 25.8 | 5.94 | 2.698 | 76 |
| Beef (round, tip round, separable lean only, trimmed to 0" fat, choice, roasted) | 176 | 737 | 27.68 | 6.42 | 2.288 | 91 |
Lamb Meat
Per 100 grams (3.5 ounces) of meat
| Cut | Calories | Kj | Protein (g) | Total Fat (g) | Sat. Fat (g) | Cholesterol (mg) |
|---|---|---|---|---|---|---|
| Lamb (New Zealand exported, frozen, leg, whole (shank and sirloin), separable lean and fat, roasted) | 246 | 1029 | 24.81 | 15.56 | 7.61 | 101 |
| Lamb (USA domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, choice, roasted) | 242 | 1013 | 26.2 | 14.42 | 5.92 | 92 |
| Lamb (Australian exported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8" fat, roasted) | 190 | 795 | 27.31 | 8.1 | 3.297 | 89 |
| Lamb (Australian exported, fresh, leg, sirloin chops, boneless, separable lean only, trimmed to 1/8" fat, broiled) | 188 | 787 | 27.63 | 7.8 | 3.159 | 85 |
Dairy
| Serving | Calories | Carbs (g) | Protein (g) | Fat (g) | |
|---|---|---|---|---|---|
| Whole Milk | 1 cup | 146 (611 kj) | 11 | 8 | 8 |
| Milk - Reduced Fat (2%) | 1 cup | 122 (510 kj) | 11 | 8 | 5 |
| Milk - Low Fat (1%) | 1 cup | 102 (427 kj) | 12 | 8 | 2 |
| Milk - Non Fat | 1 cup | 83 (347 kj) | 12 | 8 | 0 |
| Cream (light whipping) | 1 cup (whipped) | 350 (1464 kj) | 4 | 3 | 37 |
| Cream (heavy whipping) | 1 cup (whipped) | 414 (1732 kj) | 3 | 2 | 44 |
| Cottage Cheese - Low Fat (1%) | 1 cup | 163 (682 kj) | 6 | 28 | 2 |
| Cottage Cheese - Low Fat (2%) | 1 cup | 203 (849 kj) | 8 | 31 | 4 |
| Cheese - Cheddar | 1 slice (28g) | 113 (474 kj) | 0 | 7 | 9 |
| Cheese - Colby | 1 slice (28g) | 110 (460 kj) | 1 | 7 | 9 |
| Feta Cheese | 1 wedge (38g) | 100 (418 kj) | 2 | 5 | 8 |
| Camembert Cheese | 1 wedge (38g) | 114 (477 kj) | 0 | 8 | 9 |
| Brie Cheese | 1 ounce (28g) | 94 (393 kj) | 0 | 6 | 8 |
Poultry
Per 100 grams (3.5 ounces) of chicken meat
| Poultry | Calories | Kilojoules | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) |
|---|---|---|---|---|---|---|
| Chicken (roasting, meat and skin, roasted) | 223 | 933 | 23.97 | 13.39 | 3.74 | 76 |
| Chicken (roasting, light meat, meat only, roasted) | 153 | 640 | 27.13 | 4.07 | 1.08 | 75 |
| Chicken (broilers or fryers, breast, meat only, stewed) | 151 | 632 | 28.98 | 3.03 | 0.85 | 77 |
Muffins
| Serving (per muffin) | Calories | Carbs (g) | Protein (g) | Fat (g) | |
|---|---|---|---|---|---|
| Cake Muffin | Low Fat | 120 (502 kj) | 26 | 2 | 1 |
| Cake Muffin | Medium | 170 (711 kj) | 24 | 0.5 | 8 |
| Cake Muffin | Large | 280 (1171 kj) | 39 | 2 | 13 |
| Cake Muffin | Extra Large | 430 (1799 kj) | 60 | 2.5 | 20 |
| Cake Muffin | Jumbo | 560 (2343 kj) | 78 | 3.5 | 26 |
| English Muffin | 135 (565 kj) | 24 | 6 | 1 | |
| Fruit Muffin | 127 (531 kj) | 22.4 | 6.4 | 1.7 |
Pizza
| Serving | Calories | Carbs (g) | Protein (g) | Fat (g) | |
|---|---|---|---|---|---|
| Pizza - with Pepperoni | 1 slice (71g) | 181 (757 kj) | 19.9 | 10.1 | 7 |
| Pizza - with cheese | 1 slice (63g) | 140 (586 kj) | 20.5 | 7.7 | 3.2 |
| Pizza - with cheese, meat, and veges. | 1 slice (79g) | 184 (770 kj) | 21.3 | 13 | 5.4 |
Vegetables
| Vegetable | Serving | Calories | Kilojoules | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|---|---|
| Asparagus | raw, 4 medium spears, 2oz | 11 | 48 | 2.2 | 1.3 | 0.1 |
| Beans, Kidney | boiled, 1/2 cup, 3oz | 108 | 451 | 19.4 | 7.2 | 0.4 |
| Brocolli | 1 cup chopped, 3oz | 35 | 146 | 5.6 | 2.4 | 0.3 |
| Cabbage | 1 cup shredded, 5oz | 41 | 172 | 9.8 | 2.1 | 0.1 |
| Carrots | 1 cup chopped | 52 | 219 | 12.3 | 1.3 | 0.3 |
| Cauliflower | 1 cup chopped, 3.5oz | 23 | 95 | 4.1 | 1.8 | 0.4 |
| Celery | 1 cup chopped, 3.5oz | 14 | 58 | 3.6 | 0.7 | 0.2 |
| Corn (kernels) | 1/2 cup kernels, 3.5oz | 354 | 1479 | 82.3 | 10.8 | 4.3 |
| Corn on cob | 1 large ear, 5.5oz | 140 | 588 | 33.3 | 4.7 | 1.1 |
| Cucumber | 1/2 cup slices (with skin), 2oz | 7 | 28 | 1.3 | 0.3 | 0.1 |
| Lentils | 1/2 cup boiled, 3.5oz | 115 | 480 | 19.9 | 8.9 | 0.4 |
| Lettuce (iceberg) | 1 cup shredded, 1.9oz | 8 | 35 | 1.7 | 0.5 | 0.1 |
| Mushrooms | 1/2 cup pieces, 2.5oz | 20 | 83 | 3.8 | 1.4 | 0.4 |
| Onion | 1/2 cup chopped, 3oz | 36 | 150 | 8.6 | 0.8 | 0.1 |
| Peas | 1/4 cup, 1.5oz | 36 | 151 | 6.7 | 2.3 | 0.1 |
| Peppers (bell or sweet) | 1 cup sliced, 3.2oz | 18 | 77 | 4.2 | 0.8 | 0.2 |
| Potatoes | 1 potato, baked with skin, 7oz | 255 | 1065 | 58.1 | 7.0 | 0.4 |
| Pumpkin | 1/2 cup mashed, 4oz | 23 | 95 | 5.6 | 0.8 | 0.1 |
| Spinach | 1/2 cup, 3oz | 20 | 82 | 3.2 | 2.6 | 0.3 |
| Sweet potato | 1 cup, baked, with skin, 7oz | 180 | 752 | 41.4 | 4.0 | 0.4 |
| Tomato | 1 tomato, raw, 2.2oz | 11 | 47 | 2.4 | 0.6 | 0.1 |
Fruit
| Fruit | Serving | Calories | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|---|
| Apple | raw, with skin, 100g = 1 small | 52 (218 kj) | 13.8 | 0.3 | 0.2 |
| Apricot | raw, with skin, 100g = 3 apricots | 48 (201 kj) | 11.1 | 1.0 | 0.4 |
| Avocado | raw, no skin, 100g | 160 (670 kj) | 8.5 | 2.0 | 14.7 |
| Banana | 1 medium | 94 (393 kj) | 21.7 | 1.1 | 0.3 |
| Boysenberries | raw, 1 cup | 75 (312 kj) | 18.4 | 1.0 | 0.6 |
| Blueberries | raw, 1 cup | 81 (339 kj) | 20.5 | 1.7 | 0.6 |
| Dates | 1 cup, pitted, chopped | 490 (2047 kj) | 130.8 | 3.6 | 0.7 |
| Grapefruit | 1 medium | 82 (343 kj) | 20.5 | 1.5 | 0.3 |
| Grapes | 1 cup, seedless, red or green | 114 (475 kj) | 28.3 | 1.0 | 1.0 |
| Kiwi fruit | 1 medium, 2.7oz, no skin | 46 (194 kj) | 11.2 | 0.8 | 0.3 |
| Lemon | 1 medium, 2oz | 17 (70 kj) | 5.4 | 0.6 | 0.2 |
| Melon | Cantaloupe, 1 medium wedge, 2.4oz | 24 (101 kj) | 5.7 | 0.6 | 0.2 |
| Nectarine | 1 medium | 67 (279 kj) | 15.9 | 1.2 | 0.5 |
| Oranges | 1 large, 6.5oz | 86 (361 kj) | 21.5 | 1.7 | 0.2 |
| Peaches | 1 medium, 3.5oz | 42 (176 kj) | 10.8 | 0.7 | 0.0 |
| Pear | 1 medium, 5.8oz | 98 (410 kj) | 25.1 | 0.7 | 0.7 |
| Pineapple | 1 cup, diced, 5.5oz | 76 (318 kj) | 19.2 | 0.6 | 0.6 |
| Plums | 1 medium, 2.3oz | 36 (152 kj) | 8.6 | 0.5 | 0.4 |
| Raspberries | 1 cup, 4.3oz | 60 (252 kj) | 14.1 | 1.2 | 0.6 |
| Strawberries | 1 cup, halves, 5.4oz | 46 (190 kj) | 10.6 | 0.9 | 0.5 |
| Watermelon | 1 wedge, 10oz | 92 (383 kj) | 20.6 | 1.7 | 1.1 |
Avocado
Avocado has a high amount of monounsaturated fats which help blood lipid profile
Avocado aids insulin function
Avocado is excellent for weight loss and weight control
Many individuals are at first stunned when learning that one of the best foods for weight loss is avocado.
The prevailing understanding of avocado is full of fat and fat is bad.
The problem with the prevailing notion of avocado is that it is simply wrong. Avocado is one of your best foods for weight loss and one of our top weight loss fats.
Yes, avocado is full of fat - but it's full of good fat. Bad fat makes you fat; good fat keeps you from getting fat.
Avocado is high in monounsaturated fat. Research clearly indicates diets high in monounsaturated fat are more beneficial for weight control because monounsaturated fat exerts beneficial effects on how your body uses blood sugar.
Avocado possesses a double whammy when it comes to weight loss and blood sugar metabolism. Avocado contains a unique weight loss friendly carbohydrate called mannoheptulose.
Half an Avocado has 160 calories. so one avocado and two slices of wholegrain toast a day is plenty enough and will also result in speeding up your metabolism and help you lose fat, especially belly
fat!! (bonus)
Avocado aids insulin function
Avocado is excellent for weight loss and weight control
Many individuals are at first stunned when learning that one of the best foods for weight loss is avocado.
The prevailing understanding of avocado is full of fat and fat is bad.
The problem with the prevailing notion of avocado is that it is simply wrong. Avocado is one of your best foods for weight loss and one of our top weight loss fats.
Yes, avocado is full of fat - but it's full of good fat. Bad fat makes you fat; good fat keeps you from getting fat.
Avocado is high in monounsaturated fat. Research clearly indicates diets high in monounsaturated fat are more beneficial for weight control because monounsaturated fat exerts beneficial effects on how your body uses blood sugar.
Avocado possesses a double whammy when it comes to weight loss and blood sugar metabolism. Avocado contains a unique weight loss friendly carbohydrate called mannoheptulose.
Half an Avocado has 160 calories. so one avocado and two slices of wholegrain toast a day is plenty enough and will also result in speeding up your metabolism and help you lose fat, especially belly
fat!! (bonus)
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