Cals, protein and CHO Flashcards
Egg (Boiled, poached)
72
7.1g
Trace
Pasta
400
12
85
Milk (Semi-skimmed) –> 100g portion e.g. for cereal
46
3.5
4.7
Milk (whole) –> 568ml
390
20
27
Yoghurt (whole milk) –> 125g
100
7
10
Cheese –> 30g
125
7.5
Trace
Butter
Thin
52
Tr
Tr
Medium
74
Trace
Trace
Thick
90
Trace
Trace
Vegetable oil –> 1 tablespoon
100
0
Trace
Soya milk
8
0.7
0.2
Chicken –> 100g, roast
177
27
0
Beef mince –> 140g
195
15
3.5
Sausage roll
211
5
16
Pork sausage, thin
58
3
2
Salmon
240
25
0
Fish finger
62
2.5
6
Branflakes
100
3
2
Porridge
152
8
22.5
Weetabix
66
2
14.5
Bread –> Medium slice
78
3.5
15
Wholemeal roll
114
4
23
Rice
235
5
55
Cashew nuts –> 10
60
2
2
Banana
80
1
20
Apple
50
0.5
11.6
Strawberries
30
0.5
6
Baked beans
110
7
20
Peas
55
4.5
7
Potato, baked
175
4.5
40.5
Carrots, boiled
17
0.3
3.5
Vegetarian sausage
97
3
9
Digestive biscuit
60
1
8.5
Chocolate biscuit
88
1
11
Ice cream
115
1.5
18
Fruit cake
200
2.5
33
Jam
20
tr
5.5
Sugar –> teaspoon
16
Tr
4.2
Cola, 330ml, 1 can
140
0
37
Hot chocolate
70
1
14.5
Crisps
200
2.5
22.5
Chocolate bar
260
3.7
28
