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Composition of Various Foods

Source:
Food and Fitness: A Dictionary of Diet and Exercise

Composition of Various Foods

Each value is the amount per 100 g of the edible part of the food described.

Food

Inedible waste (%)

Water (g)

Energy (kj)

Energy (kcal)

Protein (g)

Total fat (g)

Saturated (g)

Carbohydrate (g)

Total sugar (g)

Fibre NSP (\g)

Calcium (mg)

Iron (mg)

Sodium (mg)

Vitamin A (μ‎g)

Thiamin (mg)

Vitamin C (mg)

Almonds, flesh only

63

4.2

2534

612

21.1

55.8

4.7

6.9

4.2

7.4

240

3

14

0

0.21

0

Apples, eating, raw

11

84.5

199

47

0.4

0.1

11.8

11.8

11.8

1.8

4

0.1

3

3

0.03

6

Avocado

29

72.5

784

190

1.9

19.5

4.1

1.9

0.5

3.4

11

0.4

6

3

0.1

6

Bananas

34

75.1

403

95

1.2

0.3

0.1

23.2

20.9

1.1

6

0.3

1

3

0.04

11

Beans, baked

0

71.5

355

84

5.2

0.6

0.1

2.2

2

2

10

1.4

2

12

0.02

4

Beef, minced, stewed

0

59.1

955

229

23.1

15.2

6.5

0

0

0

18

3.1

320

0

0.05

0

Beefburgers, frozen, fried

0

53

1099

264

20.4

17.3

8

7

1.4

ND

33

3.1

880

0

0.02

0

Beer, bitter, keg

0

93.5

129

31

0.3

0

0

2.3

2.3

0

8

0.01

8

0

0

0

Bolognese sauce

0

74.7

602

145

8

11.1

3.1

3.7

3.3

1

23

1.4

430

213

0.07

4

Brie

0

48.6

1323

319

19.3

26.9

16.8

0

0

0

540

0.8

700

320

0.04

0

Butter

0

15.6

3031

737

0.5

81.7

54

0

0

0

15

0.2

750

887

0

0

Cabbage, raw

23

90.1

109

26

1.7

0.4

0.1

4.1

4

2.4

52

0.7

5

64

0.15

49

Celery, raw

9

95.1

32

7

0.5

0.2

0

0.9

0.9

1.1

41

0.4

60

8

0.06

8

Cheddar

0

36

1708

412

25.5

34.4

21.7

0.1

0.1

0

720

0.3

670

363

0.03

0

Chocolate biscuits

0

2.2

2197

524

5.7

27.6

16.7

67.4

43.4

2.1

110

1.7

160

0

0.03

0

Chocolate, milk

0

2.2

2214

529

8.4

30.3

17.8

59.4

56.5

0

220

1.6

120

7

0.1

0

Coca‐cola

0

89.8

168

39

0

0

0

10.5

10.5

0

4

0

8

0

0

0

Coconut, desiccated

0

2.3

2492

604

5.6

62

53.4

6.4

6.4

13.7

23

3.6

28

0

0.03

0

Coffee, infusion

0

ND

8

2

0.2

0

0

0.3

0.3

0

2

0

0

ND

0

0

Coffee, instant

0

3.4

424

200

14.6

0

0

11

6.5

0

160

4.4

41

ND

0

0

Corn flakes

0

3

1535

360

7.9

0.7

0.1

85.9

8.2

0.9

15

6.7

1110

0

1

0

Cream crackers

0

4.3

1857

440

9.5

16.3

ND

68.3

0

2.2

110

1.7

610

0

0.23

0

Cream, fresh, single

0

73.7

817

198

2.6

19.1

11.9

4.1

4.1

0

91

0.1

490

0336

0.04

1

Cucumber

3

96.4

40

10

0.7

0.1

0

1.5

1.4

0.6

18

0.3

3

10

0.03

2

Currant buns

0

27.7

1250

296

7.6

7.5

ND

52.7

15.1

ND

110

1.9

230

ND

0.37

0

Digestive biscuits

0

2.5

1978

471

6.3

20.9

8.6

68.6

13.6

2.2

92

3.2

600

0

0.14

0

Eggs, chicken, boiled

0

75.1

612

147

12.5

10.8

3.1

0

0

0

57

1.9

140

190

0.07

0

Fish fingers, grilled

0

56.2

899

214

15.1

9

2.8

19.3

0

0.7

52

0.8

380

0

0.1

0

Flour, plain, white

0

14

1450

341

9.4

1.3

0.2

77.7

1.5

3.1

140

2

3

0

0.31

0

Fromage frais, fruit

0

71.9

551

131

6.8

5.8

3.6

13.8

13.8

0

86

0.1

35

ND

0.02

0

Fruit cake, rich

0

17.6

1438

341

3.8

11

3.4

59.6

48.4

1.7

82

1.9

200

125

0.08

0

Fruit crumble

0

54.8

835

198

2

6.9

2.1

34

21.3

1.7

49

0.6

68

88

0.05

3

Grapefruit, raw

32

89

126

30

0.8

0.1

0

6.8

6.8

1.3

23

0.1

3

3

0.05

36

Grapes, seedless

5

81.8

257

60

0.4

0.1

0

15.4

15.4

0.7

13

0.3

2

3

0.05

3

Haddock, steamed

24

75.1

417

98

22.8

0.8

0.2

0

0

0

55

0.7

120

0

0.08

0

Honey

0

23

1229

288

0.4

0

0

76.4

76.4

0

5

0.4

11

0

0

0

Kiwi fruit, no skin

14

84

207

49

1.1

0.5

ND

10.6

10.3

1.9

25

0.4

4

6

0.01

59

Lager, bottled

0

94.9

120

29

0.2

0

0

1.5

1.5

0

4

0

4

0

0

0

Low‐fat spread

0

49.9

1605

390

5.8

40.5

11.2

0.5

0.5

0

39

0

650

501

0

0

Mackerel fried

0

65.5

828

199

20.4

13

3.7

0

0

0

33

1.2

170

34

0

0

Margarine, polyunsaturated

0

16

3039

739

0.2

81.6

16.2

1

1

0

4

0.3

800

946

0

0

Marmite

0

25.4

730

172

39.7

0.7

ND

1.8

0

0

95

3.7

4500

0

3.1

0

Muesli, Swiss-style

0

7.2

1540

363

9.8

5.9

0.8

72.2

26.2

6.4

110

5.8

380

0

0.5

0

Mushrooms, raw

3

92.6

55

13

1.8

0.5

0.1

0.4

0.2

1.1

6

0.6

5

0

0.09

1

Mycoprotein, Quorn

0

75

360

86

11.8

3.5

0.6

2

1.1

4.8

ND

ND

240

0

36.6

0

Onions, raw

9

89

150

36

1.2

0.2

0

7.9

5.6

1.4

25

0.3

3

2

0.13

5

Orange juice

0

89.2

153

36

0.5

0.1

0

8.8

8.8

0.1

10

0.2

10

3

0.08

39

Oranges, no seeds

30

86.1

158

37

1.1

0.1

0

8.5

8.5

1.7

47

0.1

5

5

0.11

54

Pâté, liver

0

50.6

1308

316

13.1

28.9

8.4

1

0.3

0

15

7.1

790

7352

0.13

ND

Peppers, green, raw

16

93.3

65

15

0.8

0.3

0.1

2.6

2.4

1.6

8

0.4

4

44

0.01

120

Potato crisps

0

1.9

2275

546

5.6

37.6

9.2

49.3

0.7

4.9

37

1.8

1070

0

0.11

27

Potatoes, old, baked, inc. skin

0

62.6

581

136

3.9

0.2

0

31.7

1.2

2.7

11

0.7

12

0

0.37

14

Potatoes, old, boiled, no salt

0

80.3

306

72

1.8

0.1

0

17

0.7

1.2

5

0.4

7

0

0.18

6

Potatoes, old, roast

0

64.7

630

149

2.9

4.5

0.4

25.9

0.6

1.8

8

0.7

9

0

0.23

8

Prawns, boiled

0

70

451

107

22.6

1.8

0.4

0

0

0

150

1.1

1590

0

0.02

0

Prunes, ready-to-eat

0

31.1

601

141

2.5

0.4

ND

34

34

5.7

34

2.6

11

23

0.09

0

Rice, brown, boiled

0

66

597

141

2.6

1.1

0.3

32.1

0.5

0.8

4

1

1

0

0.14

0

Salami

0

28

2031

491

19.3

45.2

ND

1.9

0

0.1

10

1

1850

0

0.21

ND

Semi‐skimmed milk

0

89.8

195

46

3.3

1.6

1

5

5

0

120

0.05

55

23

0.04

1

Soy sauce

0

67.6

266

64

8.7

0

0

8.3

ND

0

19

2.7

5720

0

0.05

0

Spirits, 40% volume

0

63.3

919

222

0

0

0

0

0

0

0

0

0

0

0

0

Strawberries, raw

5

89.5

113

27

0.8

0.1

6

6

6

1.1

16

0.4

6

1

0.03

77

Sugar, white

0

0

1680

394

0

0

0

105

105

0

2

0

0

0

0

0

Sunflower seed oil

0

0

3696

89.9

0

99.9

11.9

0

0

0

0

0

0

0

0

0

Tea, Indian, Infusion

0

ND

2

0

0.1

0

0

0

0

0

0

0

0

0

0

0

Tofu, steamed

0

85

304

73

8.1

4.2

0.5

0.7

0.3

ND

510

1.2

4

0

0.06

0

Tomatoes, raw

0

93.1

73

17

0.7

0.3

0.1

3.1

3.1

1

7

0.5

9

105

0.09

17

Tomato ketchup

0

64.8

420

98

2.1

0

0

24

22.9

0.9

25

1.2

1120

38

1

2

Trifle

0

67.2

674

160

3.6

6.3

3.1

22.3

16.8

0.5

79

0.5

53

75

0.06

4

Turkey roast, inc. skir

0

65

717

171

28

6.5

2.1

0

0

0

9

0.9

52

ND

ND

0

Watercress

38

92.5

94

22

3

1

0.3

0.4

0.4

1.5

170

2.2

49

420

0.16

62

Weetabix

0

5.6

1498

352

11

2.7

0.4

75.7

5.2

9.7

35

7.4

270

0

0.9

0

White bread

0

37.3

1002

235

8.4

1.9

0.4

49.3

2.6

1.5

110

1.6

520

0

0.21

0

Wholemeal bread

0

38.3

914

215

9.2

2.5

0.5

41.6

1.8

5.8

54

2.7

550

0

0.34

0

Whole milk

0

87.8

275

66

3.2

3.9

2.4

4.8

4.8

0

115

0.06

55

55

0.03

1

Wine, red

0

88

284

68

0.2

0

0

0.3

0.3

0

7

0.9

10

0

0

0

Wine, white, medium

0

86.3

311

75

0.1

0

0

3.4

3.4

0

4

0.9

10

0

0

0

Yogurt, low-fat, fruit

0

77

382

90

4.1

0.7

0.4

17.9

17.9

ND

150

0.1

64

11

0.05

1

Each value is the amount per 100 g of the edible part of the food described.

ND = not determined.

Information based on the fifth edition of McCance, R. A. and Widdowson, E. M. (1991) The composition of foods. From (1995) Manual of nutrition. HMSO, London.