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