Food Portion size Energy per 100g Energy per portion Protein g per 100g Fat g per 100g Carbohydrate g per 100g Grains and cereals

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Muriel Grant
5 years ago
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1 Portion sizes table An average portion is approximately 2-3 tablespoons or 1 large serving spoon. Do not confuse the two spoons sizes as this will result in consumption of too many calories. To work out the protein, fat and carbohydrate per portion divide by 100 and multiply by the size of the portion. KEY: tbsp. = table spoon ssp = serving spoon Grains and cereals All Bran 30g 2tbsp 1ssp Barley - cooked 30g (dry) 2tbsp 1ssp Bread - white 30g 1 medium slice Bread - wholegrain 30g 1 medium slice Buckwheat - cooked 30g (dry) 2tbsp 1ssp Bulgar - cooked 30g (dry) 2tbsp 1ssp

2 Cooked oats (with water) 80g 2tbs 1ssp Corn cob 40g (dry) 1ssp Cornflakes 30g 2tbs 1ssp Cous Cous - cooked 30g (dry) 3tbsp 1ssp Croissant 60g 1 small or ½ large Muesli 40g 2tbsp 1ssp Oat cakes 20g 2 biscuits Pasta - cooked 30g (dry) 1ssp Pitta bread 30g ½ large

3 Potato - baked with skin female fist Potato - new boiled 2 small Rice - brown 30g raw cooked 1ssp Rice - white 30g raw cooked 1ssp Rice cakes 20g 2 cakes Shredded wheat 30g 2 biscuits Quinoa - cooked 30g (dry) 2tbsp 1ssp Fruit Apricot - dried 30g - approx Banana 1 medium

4 Blackberries 80g small handful Cherries 80g small handful Currants 30g 1tbsp Dates 30g approx Grapes 80g small handful Gooseberries 80g small handful Grapefruit ½ large Mango 80g 1 medium Melon 1 slice Nectarine 1 medium Orange 1 medium

5 Peach 1 medium Pear 1 medium Pineapple 80g small bowl Plum 1 medium Strawberries 80g small bowl Tangerine 2 small or 1 medium Vegetables Artichoke 80g 2 hearts Asparagus 5 stalks Aubergine 80g ½ Avocado 80g ½ Beet 2 tbsp 1ssp

6 Beans - runner 80g 2 tbsp 1ssp Broad beans 120g 2 tbsp 1ssp Broccoli 2 large florets 1ssp Brussel sprout 2 tbsp 1ssp Carrots 2 tbsp 1ssp Cauliflower 2 large florets Celery 1 stalks Cucumber 80g Cabbage - Savoy 80g 2 tbsp 1ssp Cabbage - Greens 80g 2 tbsp 1ssp Lettuce Side salad portion

7 Mushroom 80g Onions 1 onion Parsnip 2 tbsp 1ssp Peas 80g 2tbsp 1ssp Peppers ½ pepper Plantain Tomato 80g 2 small 7 8 cherry Turnip 2 tbsp 1ssp Yam 2tbsp 1ssp Pulses Baked beans 120g 3tbsp 1ssp

8 Lentils 120g 3tbsp 1ssp Butter beans 120g 3tbsp 1ssp Flageolet bean 120g 3tbsp 1ssp Soya products Tofu 30g Tempeh 30g Nuts Almonds 30g small handful 6-8 whole Brazil 30g small handful 6 whole Peanuts 30g small handful

9 Peanut butter 20g thick spread on one slice Walnuts 30g small handful Fish Cod - grilled g palm of hand Haddock g Mackerel g Salmon - grilled g Sardines - tinned g Trout g Tuna - canned in oil g

10 Meat, poultry and eggs Bacon rashers - streaky grilled 50g 2 rashers Beef - grilled palm of hand/deck cards beef - minced Beef burger no bun 60g Chicken - roast g Eggs - whole 1 medium Ham - sliced 50g 2 slices Lamb - leg g Lamb - chop g

11 Pork g pork - chop g beef - minced Beef burger no bun 60g Chicken - roast g Eggs - whole 1 medium Ham - sliced 50g 2 slices Lamb - leg g Lamb - chop g Pork g pork - chop g

12 beef - minced Dairy Semi and skimmed milk 125mls 45 / 30 90/60 1.0/ / /5.0 Yoghurt - plain 200g Non fat yoghurt 200g Cheese 40g matchbox Ice cream 80g 1 small scoop Dairy alternatives Soya milk 200mls Fats and sugars Sunflower seeds 15g 1tbsp

13 Vegetable oil 5g 1tsp Mayonnaise 15g 1 level tbsp Natural honey 1 tsp 5g Jam 1 tsp 5g Crisps 30g Mars bar 40g

Nutrition Fact Sheet The Glycaemic Index (GI) or Glycaemic Load (GL) of Common Foods

Nutrition Fact Sheet The Glycaemic Index (GI) or Glycaemic Load (GL) of Common Foods This table is intended as guidance only amounts of sugar can vary according to different varieties, methods of processing