Food Composition Tables

The composition of food can vary widely, depending, among other factors, on the variety of plant or animal, on growing and feeding conditions and, for some foods, on freshness. Tables are based on average values from a number of samples analysed in the laboratory and therefore only provide a rough guide. Because of the errors mentioned above it is likely that there will be an error of ±10%

Food Composition Table

The following table provides details of the energy (Calories), Protein (g), Carbohydrate (g) and Fat (g) for 100g of various foods. You can browse either the contents or select, from the alphabetical links below, the required list to go to.

A B C D E F G H I J K L M N O P Q R S T V W Y

Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
All Bran 250 13 2.5 46
Almonds 560 17 54 4
Alpen 368.2 11.5 6.2 66.6
Apples 35 0.2 0 9
Apricots 30 0.6 0 7
Apricots, dried, raw 180 4 0 43
Artichokes Globe boiled 15 1 0 3
Artichokes Jerusalem boiled 20 1.5 0 3
Asparagus boiled 8.8 1.7 0 0.5
Aubergine raw 15 0.7 0 3
Avocados 220 4 20 2
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Bacon collar joint boiled 330 20 27 0
Bacon gammon grilled 230 30 12 0
Bacon gammon joint boiled 270 25 19 0
Bacon rashers streaky fried 500 23 45 0
Bacon rashers streaky grilled 400 25 36 0
Baked Beans - Heinz 74 5 0.3 12.7
Baked beans - Weight Watchers 53 4.8 0.3 8.8
Bananas 80 1 0.3 20
Barcelona nuts 640 11 64 5
Barley pearl boiled 120 2.7 0.5 28
Bean sprouts canned 10 1.6 0 0.8
Beans broad boiled 50 4 0.6 7
Beans butter boiled 100 7 0.3 17
Beans french boiled 7 0.8 0 1
Beans haricot boiled 90 6.6 0.5 17
Beans mung cooked 100 6 4 11
Beans runner boiled 20 2 0.2 3
Beef brisket boiled 320 27 24 0
Beef Casserole -Crockpot 98.14 9.87 3.37 7.17
Beef corned canned 216 26 12 1
Beef minced stewed 230 23 15 0
Beef rump steak fried 250 29 15 0
Beef rump steak grilled 220 27 12 0
Beef silverside salted 240 29 14 0
Beef sirloin roast 280 24 21 0
Beef steak stewing stewed 220 30 11 0
Beef topside roast 200 27 12 0
Beer bitter 30 0 0 2
Beer larger 30 0 0 1.5
Beer stout 40 0 0 4
Beetroot boiled 45 1.8 0 10
Beetroot raw 30 1.3 0 6
Bilberries 60 0.5 0 14
Biscuit - Custard Cream 483 6 23.8 65
Biscuit - mini cheddars 529 9.8 29.1 54.2
Biscuits - morning coffee 444 6.9 14.5 75.4
Biscuits - Rich Tea 440 6.9 15.7 71.5
Biscuits Chocolate covered 520 6 27 67
Biscuits digestive chocolate 490 7 24 66
Biscuits digestive plain 477 6.5 22 67
Biscuits semi sweet 460 7 17 75
Biscuits shortbread 500 6 26 65.5
Biscuits wafers filled 540 5 30 66
Biscuits water 440 11 12.5 76
Black Currants 30 1 0 7
Black pudding fried 300 13 22 15
Blackberries 30 1.5 0 6
Bran Flakes 329 9.3 2 71.5
Bran wheat 200 14 5.5 27
Brazil Nuts 600 12 60 4
Bread brown 220 9 2.2 45
Bread malt 250 8 3 49
Bread rolls white 300 10 7 54
Bread white 235 7.8 1.6 46.2
Bread white toasted 300 9.6 1.7 65
Bread wholemeal 220 8.8 2.7 42
Breadcrumbs white 350 12 2 77
Broccoli tops boiled 20 3 0 1.6
Brussels sprouts boiled 20 3 0 1.7
Buns current 300 7 8 55
Butter 750 0.5 82 0
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Cabbage savoy boiled 10 1.3 0 1
Cabbage savoy raw 25 3 0 3
Cabbage spring boiled 8 1 0 1
Cabbage winter boiled 15 1.7 0 2.3
Cake fruit 330 4 11 58
Cake Madeira 400 5 17 58
Cake rock 400 5 16 60
Cake sponge with fat 460 6.5 27 53
Cake sponge without fat 300 10 7 54
Cakes fancy 400 4 15 69
Carrots boiled 20 0.6 0 4
Carrots raw 25 0.7 0 5
Cauliflower boiled 10 1.5 0 0.8
Cauliflower cheese 116 6 8 5
Celery boiled 5 0.6 0 0.7
Celery raw 10 1 0 1.3
Cheese camembert 300 23 23 0
Cheese cheddar 400 26 34 0
Cheese cottage 66.5 14 0.5 1.5
Cheese cream 440 3 47 0
Cheese danish blue 360 23 29 0
Cheese edam 300 24 23 0
Cheese parmesan 400 35 30 0
Cheese processed 300 22 25 0
Cherries 40 0.5 0 10
Cherries glace 224 0 0 56
Cheese stilton 460 26 40 0
Chestnuts 170 2 2.7 37
Chicken Kiev 328 24.4 21.6 10
Chicken roast boned 150 25 5 0
Chicken roast meat 159 22 7.5 0
Chicory 10 0.8 0 1.5
Chocolate Break (mug of) 107 3.1 2.4 19.4
Chocolate milk 530 8 30 59
Chocolate plain 530 5 29 65
Christmas Pudding 300 5 12 48
Cider dry 35 0 0 3
Cider sweet 40 0 0 4
Cockles boiled 50 11 0.3 0
Cocoa powder 300 19 22 12
Coconut 350 3 36 4
Coconut desiccated 600 6 62 6
Cod fillet baked 100 21 1.2 0
Cod fillet fried 170 21 8 4
Cod fillet fried in batter 200 20 10 8
Cod fillet grilled 100 21 1.3 0
Cod fillet poached 90 21 1 0
Cod fillet steamed 80 19 1 0
Coke diet 0.48 0 0 0.12
Cola 48.8 0 0 12.2
Coleslaw 163 1.1 14.8 6.7
Cornflakes 350 8 0.5 82
Cornflour 350 0.6 0.7 92
Cornish pastie 330 8 20 31
Crab boiled 130 20 5 0
Crab canned 80 18 1 0
Cracker Bread 375 10.9 4.1 73.7
Cranberries 18 0.5 0 4
Cream crackers - Crawford 390 7.7 12.8 64.9
Cream double 450 1.5 48 2
Cream single 200 2.4 21.2 3
Cream sterilised canned 230 2.6 23 3
Cream whipping 330 1.9 35 2.5
Crispbread rye 320 9.5 2 71
Crispbread wheat 390 45 7.5 37
Croissant 230 4.3 12.2 27.3
Cucumber 10 0.6 0 2
Currants dried 240 2 0 63
Custard egg 120 6 6 11
Custard powder 120 4 4 17
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Damsons 35 0.4 0 9
Dates dried 210 2 0 55
Drinking chocolate 370 6 6 77
Dripping 900 0 100 0
Duck roast 190 25 10 0
Dumpling 200 3 12 25
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Egg dried whole 560 43.6 43.3 0
Egg scrambled 250 10 23 0
Egg whole raw 150 12.3 10.9 0
Egg yolk 340 16.1 30.5 0
Eggwhite 35 9 0 0
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Fat cooking 900 0 100 0
Fish fingers fried 230 13.5 13 17
Flour brown 330 13 2 69
Flour white 340 11 1.2 75
Flour white self raising 340 9 1.2 77.5
Flour wholemeal 320 13 2 66
Fruit gums 170 1 0 45
Fruit juice sweetened 40 0 0 10
Fruit juice unsweetened 30 0 0 8
Fruit pie 370 4 16 56
Fruit salad canned 101.2 0.3 0 25
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Goose roast meat 320 29 22 0
Gooseberries 16 1 0 3
Grape nuts cereal 360 11 3 76
Grapefruit - Tin 36 0.3 0 9
Grapefruit peeled 20 0.5 0 5
Grapes black 50 0.5 0 13
Grapes white 60 0.6 0 15
Green Bean Mix 25.71 1.21 0.53 4.18
Greengages 50 1 0 11
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Haggis boiled 300 11 22 19
Halibut steamed 130 24 4 0
Ham 120 18 5 0
Ham cooked 269 24.7 18.9 0
Hamburgers fried 260 20 17 7
Hare stewed with bones 140 22 6 0
Heart roast 240 26 15 0
Heart stewed 180 31 6 0
Herring grilled 200 20 13 0
Honey 290 0 0 76
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Ice cream dairy 170 4 7 25
Ice cream non dairy 170 3 8 21
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Jams 260 0.5 0 60
Jelly packet 58 1 0 14
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Kidney fried 150 25 6 0
Kidney stewed 170 26 8 0
Kipper baked 200 26 11 0
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Lamb breast roast 400 19 37 0
Lamb chops loin grilled 350 24 29 0
Lamb cutlets grilled 370 23 31 0
Lamb leg roast 270 26 18 0
Lamb scrag and neck stewed 290 26 21 0
Lamb shoulder roast 320 20 26 0
Lard 900 0 100 0
Leeks boiled 25 1.8 0 5
Lemon curd 280 0 5 63
Lemon juice 7.2 0.3 0 1.5
Lemon sole fried in breadcrumb 200 16 13 9
Lemon sole steamed 90 21 1 0
Lemonade bottled 24 0 0 6
Lemons 15 1 0 3
Lentils boiled 100 8 0.5 17
Lettuce 8 1 0 1
Liver fried 250 27 13 7
Liver stewed 200 25 10 3
Lobster boiled 120 22 3.5 0
Luncheon meat 300 13 27 5
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Macaroni boiled 120 4 0.6 25
Macaroni cheese - Tin 97 3.6 4.8 10.5
Mackerel fried 190 22 11 0
Mandarin Oranges - can 57 0.6 0 14.7
Mango Chutney 230 0.5 0.4 59.8
Mangoes 60 0.5 0 15
Macaroni cheese 170 7 10 15
Margarine 730 0 81 0
Margarine low fat spread 370 0 40 0
Marmalade 260 0 0 69
Marrow boiled 7 0.4 0 1.4
Mars bar 440 5 19 67
Marzipan 440 9 25 49
Mayonnaise 720 2 79 0
Melon 22 0.5 0 5
Milk 65 3.3 3.8 4.7
Milk condensed skimmed 270 9.9 0.3 60
Milk condensed whole sweetened 320 8.3 9 55.5
Milk evaporated whole 160 8.6 9 11.3
Milk skimmed 33 3.4 0.1 5
Mince and Spaghetti 92.34 8.79 4.04 5.33
Mincemeat 284 1.0 4 62
Muesli 370 13 7.5 66
Mushrooms fried 210 2.2 22 0
Mushrooms raw 13.4 2 0.6 0
Mustard and cress 10 1.5 0 1
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Nectarines 50 1 0 11
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Oil vegetable 900 0 100 0
Omelet 200 11 16 0
Onions fried 350 2 33 10
Onions raw 25 1 0 5
Onions spring 35 1 0 8.5
Orange juice 40 0.6 0 9
Orange peeled 40 1 0 9
Oxo cube 16 1.5 0.3 1.8
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Pancakes 300 6 16 36
Parsnips - boiled 60 1.3 0 13.5
Pasta 365 13.2 2 77
Pastry flaky cooked 560 6 40 47
Pastry Puff 385 5.4 25 37
Pastry shortcrust cooked 530 7 32 56
Peach Slices - tin 49 0.5 0 12.3
Peaches canned 49 0.5 0 12.3
Peaches fresh 34 0.5 0 8
Peanuts fresh 570 24 50 9
Peanuts roasted and salted 570 24 50 9
Pears 30 0.2 0 8
Peas boiled 41 5.4 0.4 4.3
Peas canned 50 5 0.3 7
Peppers green raw 15 1 0.4 2
Philadelphia cheese - light 196 12 15 4
Pickle Branston 150 0.7 0.2 34.5
Pilchards canned 130 19 5 0.7
Pineapple canned 63 0.4 0.2 16
Pineapple fresh 50 0.5 0 12
Plaice fried in butter 280 16 18 14
Plaice steamed 90 19 2 0
Plums cooking 26 0.5 0 6
Plums dessert 40 0.5 0 10
Popcorn 415 1.6 12.8 78.2
Pork chops grilled 330 29 24 0
Pork leg roast 290 27 20 0
Porridge Oats with Bran 332 10.6 6.7 60
Potato chips 250 4 11 37
Potato crisps 526 7.3 35.2 48.4
Potatoes baked with skin 85 2 0 20
Potatoes boiled - King Edwards 82 1.4 0.1 19.7
Prawns 100 23 2 0
Prunes - Tin 88 1 0 22
Prunes stewed 84 1 0 20
Puffed wheat cereal 325 14 1.3 68.5
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Quiche Lorraine 400 15 28 20
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Rabbit stewed 90 14 4 0
Radish 15 1 0 3
Raisins 250 1 0 65
Raspberries 28 1 0 6
Red Currants 20 1 0 4
Rhubarb raw 6 0.5 0 1
Rhubarb stewed with sugar 45 0.5 0 10
Rice Brown Boiled 182 3.4 1.4 40.7
Rice Krispies cereal 350 6 0.7 88
Rice pudding canned 72 3.7 1.2 12.4
Rice white boiled 119 2.6 0.1 28
Rice white raw 360 6.5 1 87
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Salad Cream 300 2 27 15
Salad Cream Weight Watchers 145 1.2 8.2 17.4
Salmon steamed 200 20 13 0
Sardines canned in oil 220 24 14 0
Sardines canned tomato sauce 180 18 12 0.5
Satsumas peeled 35 1 0 8
Sauce brown 100 1 0 25
Sausages beef grilled 270 13 17 15
Sausages pork grilled 320 13 25 12
Sausage - Herta 335 12 31 2
Scampi fried in breadcrumbs 320 12 18 29
Scones 370 7.5 15 56
Sherry dry 115 0 0 1.4
Sherry sweet 140 0 0 7
Shredded wheat cereal 320 10.5 3 68
Sorbet Blackcurrent 118 0.3 0 30.7
Spaghetti boiled 120 4 0.3 26
Spaghetti canned tomato sauce 51 1.7 0.2 10.5
Spaghetti tin, weight watchers 51 1.7 0.2 10.5
Spirits - whisky, Gin etc 220 0 0 0
Sponge pudding 340 6 16 46
Spring greens boiled 10 1.7 0 1
Squash undiluted 122 0.1 0.1 32.2
Squash Undiluted - sugar free 5 0.1 0 1.2
Steak stewed canned 180 15 13 1
Strawberries fresh 25 0.5 0 6
Sugar 390 0 0 100
Sugar puffs cereal 350 6 0.8 84
Sultanas 250 2 0 65
Swede boiled 20 1 0 4
Sweetcorn 124 4.1 2.3 22.8
Sweets boiled 330 0 0 87
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Tangerines peeled 36 1 0 8
Toffees 430 2 17 71
Tomato juice 12 0 0 3
Tomato Ketchup 97 1 0 24.9
Tomato Puree 89 5.6 0.4 16.4
Tomatoes canned 23 1 0 5
Tomatoes raw 15 1 0 3
Trout steamed 140 24 4.5 0
Tuna canned in oil 100 25 0.1 0
Turkey roast 140 29 3 0
Turnips boiled 10.8 0.7 0 2
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Veal fillet roast 230 32 12 0
Venison roast 200 35 6 0
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Walnuts 530 11 52 5
Watercress 14 3 0 0.7
Weetabix cereal 340 11.5 3.5 70
Wine red 70 0 0 0
Wine white dry 65 0 0 0.6
Wine white sweet 10 0 0 6
Top of Page        
Food (100g) Energy(Calories) Protein(g) Fat(g) Carbo(g)
Yogurt flavoured - low fat 41.6 4.6 0.1 5.5
Yogurt natural 55 5.9 1.2 5.6
Yorkshire puddings 222 7 10 26
Top of Page        

Athlete Recipes

Athlete Recipes

You will receive over 100 recipes designed to help you achieve a higher plateau of energy and endurance. You will have a higher energy level that will enhance your performance against your competition. That post competition fatigue will never again be an issue for you!.

Click here for more information on "Athlete recipes"

Associated Pages

The following Sports Coach pages should be read in conjunction with this page: