FOOD ENERGY VALUES

Nowadays, we are much more aware of food energy values than at any time in the past. To help you plan a healthy eating regime, the following chart might prove useful. The calorie (kJ) values shown apply to fresh, raw quantities of 25g (slightly less than 1oz) unless stated otherwise. They refer to the edible portion of the food (without skin or bone).

Food	Calories	kJ

Almond	145	608
Apple (1 medium)	50	209
Apricot (fresh)	5	21
Apricot (dried)	45	188
Aubergine	5	21

Bacon (lean)	115	481
Banana (1 medium)	70	293
Bean Sprout	neg	neg
Beans (Baked)	20	84
Beans (broad)	15	63
Beans (runner)	neg	neg
Beef (lean rump)	35	147
Beef (lean stewing)	45	188
Beer (600ml - 1 pint)	145	608
Blackberry	10	42
Blackcurrant	10	42
Bread (brown or white)	60	251
Bread (wholemeal)	55	230
Broccoli	5	21
Brussels sprout	5	21
Butter	190	795

Cabbage	5	21
Carrot	5	21
Cauliflower	5	21
Celery	neg	neg
Cheese (Cheddar)	105	460
Cheese (Edam)	80	335
Cheese (Gloucester)	95	398
Cheese (Gouda)	85	356
Cheese (Leicester)	95	398
Cheese (Parmesan)	105	460
Cheese (Stilton)	85	356
Chicken	35	147
Cider (600ml - 1 pint)	180	793
Cod	20	84
Cornflour	90	337
Corn Oil	230	963
Courgette	5	21
Cream (double)	115	481
Cream (fresh sour)	50	209
Cucumber	5	21
Currant	65	272

Egg (1 size 1)	85	356
Egg (1 size 3)	70	293
Endive	5	21

Flour (white)	90	377
Flour (whole wheat)	80	356
Frankfurter	65	272

Garlic	neg	neg
Gooseberry	10	42
Grape	15	63
Grapefruit	5	21
Grapefruit juice (fresh)	10	42

Haddock	20	84
Ham (lean boiled)	55	230
Herring (1 whole)	160	670
Herring Soused (1 rollmop)	75	314
Honey	80	335
Horseradish Sauce	15	63

Kidney	25	105
Kipper	55	230

Lamb (lean)	65	272
Leek	5	21

Food	Calories	kJ

Lemon	5	21
Lettuce	5	21
Liver	40	167

Mackerel	30	126
Margerine	190	795
Mayonnaise	55	230
Melon	5	21
Milk pasteurized (600ml - 1 pint)	380	1591
Milk skimmed (600ml - 1 pint)	190	795
Milk evaporated (canned)	40	167
Muesli	100	418
Mushroom	5	21

Onion	5	21
Orange	10	42
Orange juice (fresh)	10	42

Parsnip	15	63
Pasta	95	398
Peach	10	42
Peanuts (salted)	145	608
Pear (fresh)	10	42
Pear (canned)	20	84
Peas	20	84
Pepper (red or green)	5	21
Pineapple (fresh)	15	63
Pineapple (canned)	20	84
Plaice	25	105
Plum	10	42
Pork (lean)	65	272
Potato	25	105
Prawn (shelled)	30	126

Raisin	65	272
Raspberry	5	21
Redcurrant	5	21
Rhubarb	neg	neg
Rice	90	377

Salmon (fresh)	55	230
Salmon (canned)	55	230
Sausage (beef)	60	251
Sausage (pork)	70	293
Sherry dry (1 measure)	55	230
Spinach	5	21
Stock cube	30	126
Strawberry	5	21
Sugar	100	418
Sultana	65	272
Sweetcorn (fresh)	25	105
Sweetcorn (canned)	20	84

Tomato	5	21
Tomato (canned)	5	21
Tomato Ketchup	25	105
Tomato puree	20	84
Tomato Soup (canned)	30	126
Tuna (canned)	70	293
Turkey	35	147

Veal (lean)	30	126
Vermouth dry (1 measure)	55	230

Walnut (shelled)	135	565
Watercress	5	21
Wine dry (600ml - 1 pint)	360	1508

Yeast extract	neg	neg
Yoghurt (natural, low-fat)	15	63
Yoghurt (flavoured)	25	105

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