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endAlphabetical guideCerealsDiaryDrinksFats and OilsFishFruitMeatMiscellaneousNuts & PulsesVegData Explainedend
 

Cereals

g Food Protein Fat CHO Sugar Starch NSP Fibre kcal KJ Na Ca Fe VitA VitD VitC VitE VitB6 VitB12
100 All-Bran 15.1 5.7 43 15.4 27.6 26.7 26.7 273 1156 1670 74 12 0 0 0 2.8 1.8 2
100 Arrowroot 0.4 0.1 94 0 94 0 0 355 1515 5 7 2 0 0 0 0 0 0
100 Baguette 9.6 2.7 54.4 1.9 53.5 5.1 5.1 270 1149 570 130 2.1 0 0 0 0 0.08 0
100 Bran 14.1 5.5 26.8 3.8 23 44 44 206 872 28 110 12.9 0 0 0 1.6 1.38 0
100 Bran Flakes 10.2 1.9 69.7 19 50.7 17.3 17.3 319 1359 910 50 40 0 2.8 35 0 1.8 2
100 Bread Sticks 11.2 8.4 72.5 5 67.5 2.8 2.8 392 1661 860 26 1.2 0 0 0 0.4 0.1 0
100 Brown Bread 8.9 2.2 44.7 1.8 42.9 5.1 5.1 223 948 550 100 2.5 0 0 0 0 0.13 0
100 Brown Flour 12.8 2 68.8 1.9 66.9 7.5 7.5 327 1392 4 150 3.6 0 0 0 0 0.3 0
100 Brown Pasta (boiled) 4.7 0.9 23.2 1.3 21.9 4 4 113 485 45 11 1.4 0 0 0 0 0.08 0
100 Brown Rice (boiled) 2.6 1.1 32.1 0.5 31.6 1.5 1.5 141 597 1 4 0.5 0 0 0 0.3 0 0
100 Bulgur Wheat 9.7 1.7 76.3 0 76.3 0 0 353 1478 5 44 4.9 0 0 0 0 0 0
100 Burger Buns 9.1 5 48.8 2.2 46.6 40 40 264 1121 550 130 2.3 0 0 0 0 0.06 0
100 Chick/Besan flour 19.7 5.4 49.6 2.6 43.8 10.7 10.7 313 1328 39 180 8.3 60 0 0 2.88 0.53 0
100 Chapatis 8.1 12.8 48.3 1.8 46.5 7 7 328 1383 130 66 2.3 0 0 0 0 0.18 0
100 Choux pastry 8.5 19.8 29.8 0.6 29.2 1.4 1.4 325 1355 360 77 1.6 230 1.98 0 2.26 0.07 1
100 Coco Pops 5.3 1.4 93.9 38.2 55.7 1.1 1.1 386 1644 880 35 6.7 0 2.8 0 0 1.8 2
100 Cornflakes (Kelloggs) 7.9 0.6 84.9 7.2 77.7 3.4 3.4 355 1515 1110 15 6.7 0 2.8 0 0.4 1.8 2
100 Cornflour 0.6 0.7 92 0 92 0 0 354 1508 52 15 1.4 0 0 0 0 0 0
100 Crackers 9.5 16.3 68.3 0 68.3 3 3 440 1852 610 110 1.7 0 0 0 0 0.12 0
100 Crispbread 9.4 2.1 70.6 3.2 67.4 11.7 11.7 321 1367 220 50 3.7 0 0 0 0.5 0.29 0
100 Croissants 8.3 20.3 38.3 1 37.2 2.5 2.5 360 1505 390 80 2 21 0.13 0 0 0.11 0
100 Custard Powder 0.6 0.7 92 0 92 0 0 354 1508 320 15 1.4 0 0 0 0 0 0
100 Digestive Biscuits 9.8 20.5 66 16.4 49.6 5.5 5.5 471 1981 440 110 2 0 0 0 0 0.09 0
100 Filo Pastry 13.6 4.5 72.3 8.1 62.4 2.4 2.4 384 1627 650 100 1.9 0 0 0 0 0.05 0
100 Flaky Pastry 5.8 40.5 47.4 1.1 46.3 2 2 565 2356 470 90 1.5 200 1.7 0 1.8 0.07 0
100 Frosties 5.3 0.4 95.4 41.5 53.9 1.2 1.2 382 1631 740 11 6.7 0 2.8 0 0 1.8 2
100 Fruit'n Fibre 8.1 5.1 73.1 26.7 46.4 10.1 10.1 352 1496 560 51 6.7 0 2.8 0 0 1.8 2
100 Gluten free flour 4.84 2.13 78.3 1 77 0.8 0.8 351 1489 0 85 0 0 0 0 0 0 0
100 Gram Flour 21.9 5.7 50 1 49 15 15 326 1383 40 196 9.2 190 0 3 0 0 0
100 Hovis Bread 9.7 2.2 45.1 2.4 42.7 4.6 4.6 228 968 580 150 4.5 0 0 0 0 0.11 0
100 Lasagne (boiled) 3 0.6 22 0.5 21.5 1.4 1.4 100 424 1 6 0.5 0 0 0 0 0.01 0
100 Macaroni (boiled) 4.3 0.6 25.2 0 25.2 0 0 117 499 8 8 0.5 0 0 0 0 0.01 0
100 Milk Puddings 3.9 4.3 19.7 10.5 9.3 0.2 0.2 128 540 60 120 0.1 60 0.03 1 0.11 0.06 0
100 Muesli 12.9 7.5 66.2 26.2 40 7.4 7.4 368 1556 180 200 4.6 0 0 0 3.2 0.16 0
100 Naan Bread 8.9 12.5 50.1 5.5 44.6 2.2 2.2 336 1415 380 160 1.3 97 0.2 0 1.38 0.08 0
100 Noodles (boiled) 2.4 0.4 13 0.2 12.8 1.2 1.2 62 264 12 12 1.5 0 0 0 0 0.01 0
100 Papadums 17.5 16.9 39.1 0 39.1 9.1 9.1 369 1458 2420 69 11 0 0 0 0 0 0
100 Pitta Bread 9.2 1.2 57.9 2.4 55.5 3.9 3.9 265 1127 520 91 1.7 0 0 0 0 0 0
100 Plain White Flour 9.8 1.2 80.1 1.7 78.4 3.4 3.4 350 1493 2 150 2.4 0 0 0 0 0.15 0
100 Popcorn 6.2 42.8 48.7 1.1 47.6 0 0 593 2468 4 10 1.1 230 0 0 11 0.2 0
100 Porridge 4.8 5.1 13.7 4.7 9 0.8 0.8 116 488 620 120 0.6 56 0.03 1 0.29 0.06 0
100 Ready Brek 4.4 8.7 69.9 2.2 67.7 76.1 76.1 390 1651 23 64 4.9 0 0 0 1.2 1.5 0
100 Rice Flour 6.4 0.8 80.1 0 80.1 0 0 366 1531 5 24 1.9 0 0 0 0 0.2 0
100 Rice Krispies 5.9 2 88.1 9 79.1 4.5 4.5 372 1584 1110 7 0.7 0 0 0 0.6 1.8 2
100 Rolled Oats 12.4 0.7 72.8 1.1 64.9 7.1 7.1 375 1587 33 55 4.1 0 0 1.7 0 0.33 0
100 Rye Bread 8.3 1.7 45.8 1.8 44 5.8 5.8 219 932 580 80 2.5 0 0 0 1.2 0.09 0
100 S.R. White Flour 9.3 1.2 77.5 1.4 76.1 3.7 3.7 339 1443 350 350 2.6 0 0 0 0 0.15 0
100 Scones 7.5 14.6 55.9 6.1 49.8 2.1 2.1 371 1562 800 620 1.5 155 1.2 0 1.3 0.09 0
100 Shortbread 6.2 26 65 17.2 48.3 2.1 2.1 504 2115 270 97 1.5 370 0.2 0 0.6 0.07 0
100 Shortcrust Pastry 6.9 32.2 55.8 1.2 54.6 2.4 2.4 527 2202 480 110 1.8 160 1.3 0 1.4 0.08 0
100 Shredded Wheat 10.6 3 67.9 0.4 67.5 12.3 12.3 324 1378 8 38 4.2 0 0 0 1 0.24 0
100 Soda Bread 7.7 2.5 54.6 2.9 51.7 2.4 2.4 258 1095 420 140 1.4 22 0.01 0 0.24 0.09 0
100 Soya Flour 36.8 23.5 23.5 11.2 12.3 10.7 10.7 447 1871 9 210 6.9 0 0 0 1.5 0.46 0
100 Spaghetti white boiled 3.6 0.7 22.2 0.5 21.7 1.8 1.8 104 442 0 7 0.5 0 0 0 0 0.02 0
100 Spaghetti brown boiled 4.7 0.9 23.2 1.3 21.9 4 4 113 485 45 11 1.4 0 0 0 0 0.08 0
100 Special K 18 2.5 78.2 9.6 68.6 5.5 5.5 388 1650 880 42 20 0 0 0 0.5 2.2 2
100 Strong Brown Flour 12.7 2.2 63.9 2.1 61.8 8.6 8.6 310 1318 3 38 3.9 0 0 0 1.4 0.5 0
100 Strong White Flour 11.5 1.4 75.3 1.4 73.9 3.7 3.7 341 1451 3 140 2.9 0 0 0 0.3 0.15 0
100 Sugar Puffs 5.9 0.8 84.5 56.5 28 6.1 6.1 348 1482 9 14 2.1 0 0 0 1.8 0.05 2
100 Sweet Popcorn 2.1 20 77.6 62.1 15.5 0 0 480 2018 56 6 0.4 150 0.1 0 3.7 0.07 0
100 Tortillas 7.2 1 59.7 1.1 58.6 2.8 2.8 262 1114 280 110 1.5 0 0 0 0.23 0.09 0
100 Weetabix 11.4 3.4 70.3 6.1 66.5 12.7 12.7 340 1444 360 33 7.6 0 0 0 1.8 0.22 0
100 Wheatgerm 26.7 9.2 44.7 16 28.7 0 0 302 1276 5 55 8.5 0 0 0 22 3.3 0
100 White Bread 7.8 1.7 49.7 1.8 47.9 2.7 2.7 233 991 540 100 1.7 0 0 0 0 0.07 0
100 White Chapati Flour 9.8 0.5 77.6 2.1 75.5 4.1 4.1 335 1426 15 84 2.5 0 0 0 0 0.17 0
100 White Pasta (boiled) 4.2 0.3 26 0.8 25.2 0 0 117 499 2 7 0.4 0 0 0 0 0.02 0
100 White Rice (boiled) 2.2 0.3 29.6 0 29.6 0.8 0.8 123 522 2 1 0.2 0 0 0 0 0.07 0
100 Wholemeal Bread 8.8 2.7 41.8 2.1 39.7 8.5 8.5 216 918 540 23 2.5 0 0 0 0.2 0.12 0
100 Wholemeal Flour 13.2 2 65.8 2.3 63.5 9.6 9.6 318 1351 3 35 4 0 0 0 1 0.5 0
100 Wholemeal Pastry 8.9 32.9 44.6 1.5 43.1 6 6 499 2080 410 28 2.8 140 1.38 0 2.37 0.26 0
100 Wholemeal Rolls 9 2.9 48.3 1.5 46.8 8.8 8.8 241 1025 460 55 3.5 0 0 0 0 0.1 0
 

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