Fish

Per 100 grams (3.5 ounces) of fish

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

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