Reference dishes
417 composite foods from the Australian Food Composition Database, with the ingredient breakdown FSANZ uses to derive each one. For dishes to actually cook, see recipes.
| Recipe | Ingredients | Cooked weight | kJ /100 g | Cal /100 g |
|---|---|---|---|---|
| Apple, green skin, unpeeled, raw Fruit products and dishes | 2 | 2 g | 213 | 51 |
| Apricot, canned in pear juice Fruit products and dishes | 2 | 100 g | 192 | 46 |
| Artichoke, globe, boiled, drained Vegetable products and dishes | 1 | 85 g | 171 | 41 |
| Artichoke, jerusalem, peeled, boiled, drained Vegetable products and dishes | 1 | 93 g | 263 | 63 |
| Asparagus, green, boiled, drained Vegetable products and dishes | 1 | 85 g | 104 | 25 |
| Asparagus, green, fresh or frozen, baked, roasted, stir-fried or fried, grilled or BBQ'd, no added fat Vegetable products and dishes | 1 | 82 g | 107 | 26 |
| Bacon, middle rasher, untrimmed, baked, roasted, fried, grilled or BBQ'd, no added fat Meat, poultry and game products and dishes | 1 | 75 g | 1,747 | 417 |
| Bagel, from white flour, commercial, toasted Cereals and cereal products | 1 | 88 g | 1,260 | 301 |
| Baking powder, dry powder Miscellaneous | 4 | 100 g | 365 | 87 |
| Banana, frozen Fruit products and dishes | 1 | 97 g | 410 | 98 |
| Barley, pearl, boiled, no added fat or salt Cereals and cereal products | 2 | 531 g | 590 | 141 |
| Barramundi, aquacultured, fillet, grilled, no added fat Fish and seafood products and dishes | 1 | 73 g | 716 | 171 |
| Barramundi, aquacultured, fillet, steamed with no added fat Fish and seafood products and dishes | 1 | 84 g | 623 | 149 |
| Bassa (basa), fillet, baked, no added fat Fish and seafood products and dishes | 1 | 73 g | 455 | 108 |
| Bassa (basa), fillet, steamed, no added fat Fish and seafood products and dishes | 1 | 84 g | 395 | 94 |
| Bean, broad, fresh, boiled, drained Vegetable products and dishes | 1 | 93 g | 253 | 60 |
| Bean, butter, fresh, boiled, drained Vegetable products and dishes | 1 | 93 g | 112 | 27 |
| Bean, green, fresh, boiled, drained Vegetable products and dishes | 1 | 93 g | 114 | 27 |
| Bean, green, fresh, cooked, no added fat Vegetable products and dishes | 1 | 85 g | 125 | 29 |
| Bean, red kidney, fresh, boiled, drained Vegetable products and dishes | 1 | 93 g | 603 | 144 |
| Beef, casserole meat, boneless or bone-in, shin, untrimmed, casseroled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 960 | 229 |
| Beef, casserole meat, boneless or bone-in, shin, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 519 | 124 |
| Beef, casserole meat, boneless, chuck, untrimmed, casseroled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 1,089 | 260 |
| Beef, casserole meat, boneless, chuck, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 755 | 181 |
| Beef, diced, lean, casseroled, no added fat Meat, poultry and game products and dishes | 1 | 77 g | 750 | 179 |
| Beef, diced, untrimmed, casseroled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 773 | 185 |
| Beef, diced, untrimmed, dry-fried, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 678 | 162 |
| Beef, diced, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 614 | 146 |
| Beef, rump steak, untrimmed, grilled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 910 | 218 |
| Beef, rump steak, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 545 | 131 |
| Beef, silverside roast, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 711 | 170 |
| Beef, silverside roast, untrimmed, roasted, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 796 | 191 |
| Beef, sirloin steak, untrimmed, grilled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 1,007 | 241 |
| Beef, sirloin steak, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 599 | 144 |
| Beef, steak, boneless or bone-in, blade, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 708 | 169 |
| Beef, steak, boneless, fillet or tenderloin, untrimmed, grilled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 850 | 203 |
| Beef, steak, boneless, fillet or tenderloin, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 710 | 170 |
| Beef, steak, boneless, round, untrimmed, grilled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 697 | 167 |
| Beef, steak, boneless, round, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 568 | 135 |
| Beef, steak, boneless, scotch fillet, untrimmed, grilled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 953 | 228 |
| Beef, steak, boneless, scotch fillet, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 751 | 179 |
| Beef, steak, with bone, blade, untrimmed, grilled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 792 | 189 |
| Beef, steak, with bone, T-bone, untrimmed, grilled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 984 | 235 |
| Beef, steak, with bone, T-bone, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 988 | 236 |
| Beef, stir-fry strips, untrimmed, dry-fried, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 657 | 157 |
| Beef, stir-fry strips, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 559 | 134 |
| Beef, strips, lean, casseroled, no added fat Meat, poultry and game products and dishes | 1 | 73 g | 739 | 177 |
| Beef, strips, untrimmed, casseroled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 753 | 180 |
| Beef, topside roast, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 681 | 163 |
| Beef, topside roast, untrimmed, roasted, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 794 | 190 |
| Beetroot, fresh, purple, peeled, baked, no added fat Vegetable products and dishes | 1 | 82 g | 283 | 67 |
| Beetroot, fresh, purple, peeled, boiled, drained Vegetable products and dishes | 1 | 93 g | 249 | 59 |
| Beverage, chocolate flavour, from drinking chocolate, with regular fat cow's milk Non-alcoholic beverages | 2 | 218 g | 355 | 85 |
| Beverage, chocolate flavour, from Milo powder, with regular fat cow's milk Non-alcoholic beverages | 2 | 225 g | 389 | 93 |
| Beverage, chocolate flavour, from Nesquik powder, with regular fat cow's milk Non-alcoholic beverages | 2 | 212 g | 343 | 82 |
| Biscuit, sweet, Anzac style, homemade from basic ingredients Cereal based products and dishes | 7 | 665 g | 1,987 | 475 |
| Biscuit, sweet, chocolate chip, homemade from basic ingredients, fat not further defined Cereal based products and dishes | 5 | 766 g | 1,981 | 473 |
| Biscuit, sweet, plain, with icing, commercial Cereal based products and dishes | 5 | 100 g | 1,782 | 425 |
| Blackberry, purchased frozen Fruit products and dishes | 1 | 100 g | 192 | 46 |
| Blue grenadier (hoki), fillet, baked, no added fat Fish and seafood products and dishes | 1 | 73 g | 479 | 115 |
| Blue grenadier (hoki), fillet, steamed, no added fat Fish and seafood products and dishes | 1 | 84 g | 417 | 100 |
| Blueberry, purchased frozen Fruit products and dishes | 1 | 97 g | 209 | 50 |
| Bok choy, fried, no added fat Vegetable products and dishes | 1 | 70 g | 113 | 27 |
| Bok choy, steamed Vegetable products and dishes | 1 | 96 g | 82 | 20 |
| Bread roll, topped with cheese Cereals and cereal products | 2 | 100 g | 1,172 | 281 |
| Bread roll, topped with cheese & bacon Cereals and cereal products | 3 | 100 g | 1,173 | 281 |
| Bread, banana, homemade Cereal based products and dishes | 8 | 909 g | 1,400 | 334 |
| Bread, damper, homemade, toasted Cereals and cereal products | 1 | 85 g | 1,275 | 305 |
| Bread, from rye flour, sour dough, toasted Cereals and cereal products | 1 | 85 g | 1,153 | 275 |
| Bread, from white flour, added fibre, toasted Cereals and cereal products | 1 | 84 g | 1,229 | 294 |
| Bread, from white flour, added omega-3 polyunsaturates, toasted Cereals and cereal products | 1 | 86 g | 1,226 | 293 |
| Bread, from white flour, Italian-style, commercial, toasted Cereals and cereal products | 1 | 84 g | 1,274 | 305 |
| Bread, from white flour, sour dough, toasted Cereals and cereal products | 1 | 84 g | 1,144 | 274 |
| Bread, from white flour, Turkish, toasted Cereals and cereal products | 1 | 84 g | 1,232 | 294 |
| Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe, toasted Cereals and cereal products | 1 | 85 g | 1,238 | 295 |
| Bread, from white wheat flour, added dried fruit, toasted Cereals and cereal products | 1 | 90 g | 1,236 | 296 |
| Bread, from wholemeal flour, toasted Cereals and cereal products | 1 | 85 g | 1,168 | 279 |
| Bread, garlic or herb, homemade, cooked Cereals and cereal products | 3 | 95 g | 1,285 | 308 |
| Bread, gluten free, toasted Cereals and cereal products | 1 | 84 g | 1,057 | 252 |
| Bread, mixed grain, toasted Cereals and cereal products | 1 | 85 g | 1,268 | 304 |
| Bread, organic, toasted Cereals and cereal products | 1 | 85 g | 1,216 | 291 |
| Breadcrumbs, white Cereals and cereal products | 2 | 67 g | 1,599 | 382 |
| Bream, fillet, baked, no added fat Fish and seafood products and dishes | 1 | 73 g | 714 | 171 |
| Broccoli, fresh, baked, no added fat Vegetable products and dishes | 1 | 82 g | 163 | 39 |
| Broccolini, fresh, boiled, drained Vegetable products and dishes | 1 | 96 g | 127 | 30 |
| Brussels sprout, fresh, baked, no added fat Vegetable products and dishes | 1 | 90 g | 204 | 49 |
| Brussels sprout, fresh, boiled, drained Vegetable products and dishes | 1 | 96 g | 192 | 46 |
| Buckwheat groats, cooked in water, no added salt Cereals and cereal products | 2 | 893 g | 290 | 69 |
| Bun, sweet, with dried fruit, iced Cereals and cereal products | 8 | 102 g | 1,210 | 289 |
| Cabbage, Chinese flowering, boiled, drained Vegetable products and dishes | 1 | 96 g | 74 | 18 |
| Cabbage, Chinese, boiled, drained Vegetable products and dishes | 1 | 96 g | 46 | 11 |
| Cabbage, mustard, boiled, drained Vegetable products and dishes | 1 | 96 g | 80 | 19 |
| Cabbage, red, boiled, drained Vegetable products and dishes | 1 | 96 g | 133 | 32 |
| Cabbage, savoy, boiled, drained Vegetable products and dishes | 1 | 96 g | 94 | 23 |
| Cabbage, white, boiled, drained Vegetable products and dishes | 1 | 96 g | 105 | 25 |
| Cake or cupcake, sponge, plain, commercial, iced, unfilled Cereal based products and dishes | 5 | 136 g | 1,497 | 357 |
| Cake, carrot, homemade, iced Cereal based products and dishes | 5 | 100 g | 1,442 | 344 |
| Cake, carrot, homemade, uniced Cereal based products and dishes | 10 | 1,100 g | 1,433 | 342 |
| Cake, chocolate, homemade, iced Cereal based products and dishes | 5 | 100 g | 1,560 | 373 |
| Cake, chocolate, homemade, uniced Cereal based products and dishes | 6 | 627 g | 1,561 | 373 |
| Cake, fruit, homemade, uniced Cereal based products and dishes | 10 | 2,082 g | 1,286 | 307 |
| Cake, mud, dark chocolate, homemade, chocolate ganache icing Cereal based products and dishes | 3 | 100 g | 1,930 | 461 |
| Cake, mud, dark chocolate, homemade, uniced Cereal based products and dishes | 7 | 921 g | 1,909 | 456 |
| Cake, plain butter cake, homemade, iced Cereal based products and dishes | 5 | 100 g | 1,569 | 375 |
| Cake, plain butter cake, homemade, uniced Cereal based products and dishes | 6 | 738 g | 1,592 | 380 |
| Cake, sponge, plain, commercial, uniced, filled with jam & cream Cereal based products and dishes | 3 | 88 g | 1,526 | 364 |
| Camel, steak, as purchased, fried, no added fat Meat, poultry and game products and dishes | 1 | 65 g | 791 | 189 |
| Capsicum, green, fresh, fried, no added fat Vegetable products and dishes | 1 | 90 g | 77 | 18 |
| Capsicum, red, fresh, fried, no added fat Vegetable products and dishes | 1 | 90 g | 128 | 30 |
| Carrot, baby, baked, no added fat Vegetable products and dishes | 1 | 92 g | 146 | 35 |
| Carrot, baby, peeled, fresh, boiled, drained Vegetable products and dishes | 1 | 93 g | 144 | 34 |
| Carrot, mature, peeled, fresh, baked, no added fat Vegetable products and dishes | 1 | 82 g | 177 | 43 |
| Cassava, peeled, fresh, boiled, drained Vegetable products and dishes | 1 | 93 g | 631 | 151 |
| Cassava, peeled, fresh, raw Vegetable products and dishes | 2 | 100 g | 588 | 141 |
| Cassava, white flesh, peeled, fresh, boiled, drained Vegetable products and dishes | 1 | 93 g | 692 | 166 |
| Cassava, yellow flesh, peeled, fresh, boiled, drained Vegetable products and dishes | 1 | 93 g | 571 | 137 |
| Cauliflower, fresh, baked, no added fat Vegetable products and dishes | 1 | 82 g | 124 | 29 |
| Cauliflower, fresh, boiled, drained Vegetable products and dishes | 1 | 96 g | 106 | 25 |
| Celeriac, peeled, boiled, drained Vegetable products and dishes | 1 | 93 g | 174 | 42 |
| Celery, fresh, fried, no added fat Vegetable products and dishes | 1 | 82 g | 90 | 22 |
| Cherry, black, canned in syrup Fruit products and dishes | 2 | 100 g | 300 | 72 |
| Cherry, pitted, frozen Fruit products and dishes | 1 | 97 g | 317 | 76 |
| Chicken, breast, lean flesh, skin & fat, baked, no added fat Meat, poultry and game products and dishes | 3 | 75 g | 808 | 193 |
| Chicken, breast, lean flesh, skin & fat, raw Meat, poultry and game products and dishes | 3 | 78 g | 666 | 159 |
| Chicken, drumstick, lean flesh, skin & fat, baked, no added fat Meat, poultry and game products and dishes | 3 | 61 g | 993 | 237 |
| Chicken, drumstick, lean flesh, skin & fat, casseroled, no added fat Meat, poultry and game products and dishes | 3 | 99 g | 888 | 212 |
| Chicken, drumstick, lean flesh, skin & fat, raw Meat, poultry and game products and dishes | 3 | 66 g | 645 | 154 |
| Chicken, liver, fried, added butter Meat, poultry and game products and dishes | 2 | 80 g | 745 | 178 |
| Chicken, mince, fried, no added fat Meat, poultry and game products and dishes | 1 | 76 g | 532 | 128 |
| Chicken, separable fat, composite, cooked, no added fat Meat, poultry and game products and dishes | 1 | 83 g | 2,899 | 693 |
| Chicken, thigh, lean flesh, skin & fat, baked, no added fat Meat, poultry and game products and dishes | 3 | 64 g | 987 | 236 |
| Chicken, thigh, lean flesh, skin & fat, casseroled, no added fat Meat, poultry and game products and dishes | 3 | 99 g | 1,044 | 250 |
| Chicken, thigh, lean flesh, skin & fat, raw Meat, poultry and game products and dishes | 3 | 68 g | 898 | 215 |
| Chicken, wing, lean flesh, skin & fat, baked, no added fat Meat, poultry and game products and dishes | 3 | 53 g | 1,116 | 267 |
| Chicken, wing, lean flesh, skin & fat, casseroled, no added fat Meat, poultry and game products and dishes | 3 | 99 g | 1,085 | 259 |
| Chicken, wing, lean flesh, skin & fat, raw Meat, poultry and game products and dishes | 3 | 58 g | 918 | 219 |
| Chickpea, dried, boiled, drained Legume and pulse products and dishes | 1 | 275 g | 499 | 119 |
| Chicory, boiled, drained Vegetable products and dishes | 1 | 85 g | 79 | 19 |
| Chilli (chili), green, fried, no added fat Vegetable products and dishes | 1 | 90 g | 201 | 48 |
| Chilli (chili), red, fried, no added fat Vegetable products and dishes | 1 | 90 g | 214 | 51 |
| Chocolate, milk, with dried fruit & nuts Confectionery and cereal/nut/fruit/seed bars | 4 | 100 g | 2,082 | 498 |
| Chocolate, milk, with nuts Confectionery and cereal/nut/fruit/seed bars | 3 | 100 g | 2,325 | 556 |
| Choko, peeled, fresh, boiled, drained Vegetable products and dishes | 1 | 84 g | 104 | 25 |
| Coffee, long black, from ground coffee beans Non-alcoholic beverages | 2 | 100 g | 8 | 2 |
| Coffee, prepared from coffee mix with sugar & whitener, no added milk Non-alcoholic beverages | 2 | 200 g | 82 | 20 |
| Confectionery, almond, chocolate-coated Confectionery and cereal/nut/fruit/seed bars | 2 | 100 g | 2,210 | 528 |
| Confectionery, dried fruit & nuts, chocolate-coated Confectionery and cereal/nut/fruit/seed bars | 5 | 100 g | 2,090 | 500 |
| Confectionery, peanut, chocolate-coated Confectionery and cereal/nut/fruit/seed bars | 2 | 100 g | 2,334 | 558 |
| Confectionery, sultana, chocolate-coated Confectionery and cereal/nut/fruit/seed bars | 2 | 100 g | 1,918 | 459 |
| Cordial, 25% citrus fruit juice, regular, recommended dilution Non-alcoholic beverages | 2 | 261 g | 142 | 34 |
| Cordial, 40% citrus fruit juice, regular, recommended dilution Non-alcoholic beverages | 2 | 261 g | 154 | 37 |
| Cordial, blackcurrant juice, regular, recommended dilution Non-alcoholic beverages | 2 | 211 g | 151 | 36 |
| Cordial, fruit juice/flavours, intense sweetened or diet, recommended dilution Non-alcoholic beverages | 2 | 100 g | 12 | 3 |
| Cordial, fruit juice/flavours, recommended dilution Non-alcoholic beverages | 3 | 260 g | 107 | 26 |
| Corn, fresh on cob, boiled, drained Vegetable products and dishes | 1 | 96 g | 384 | 92 |
| Cornmeal (polenta), boiled, no added fat or salt Cereals and cereal products | 2 | 1,021 g | 452 | 108 |
| Couscous, boiled, no added fat or salt Cereals and cereal products | 2 | 225 g | 677 | 162 |
| Crocodile, steak, as purchased, fried, no added fat Reptiles, amphibia and insects | 1 | 60 g | 677 | 162 |
| Custard powder, vanilla, dry mix Cereals and cereal products | 3 | 100 g | 1,414 | 338 |
| Custard, vanilla, prepared from dry mix Milk products and dishes | 3 | 473 g | 429 | 103 |
| Doughnut, jam filled, sugar coated Cereal based products and dishes | 2 | 100 g | 1,535 | 367 |
| Duck, breast, lean, fried, no added fat Meat, poultry and game products and dishes | 1 | 76 g | 504 | 121 |
| Duck, lean flesh, baked, no added fat Meat, poultry and game products and dishes | 1 | 75 g | 511 | 123 |
| Duck, lean flesh, skin & fat, raw Meat, poultry and game products and dishes | 2 | 65 g | 1,585 | 379 |
| Egg, chicken, whole, fried, no fat added Egg products and dishes | 1 | 84 g | 606 | 144 |
| Egg, chicken, whole, omega-3 polyunsaturate enriched, boiled Egg products and dishes | 1 | 98 g | 568 | 136 |
| Egg, chicken, whole, poached Egg products and dishes | 1 | 96 g | 555 | 132 |
| Egg, chicken, whole, scrambled, with regular fat cow's milk, no fat added Egg products and dishes | 3 | 132 g | 504 | 120 |
| Emu, steak, as purchased, fried, no added fat Meat, poultry and game products and dishes | 1 | 76 g | 645 | 154 |
| Fennel, fresh, boiled, drained Vegetable products and dishes | 1 | 85 g | 108 | 26 |
| Fish finger, crumbed, purchased frozen, grilled, no added fat Fish and seafood products and dishes | 1 | 88 g | 1,050 | 251 |
| Flathead, fillet, baked, no added fat Fish and seafood products and dishes | 1 | 69 g | 541 | 129 |
| Flour, rice Cereals and cereal products | 2 | 100 g | 1,437 | 344 |
| Flour, wheat, white, self-raising, added vitamins B1, B2, B3, B6, E & folate & Fe, Mg & Zn (Jackaroo) Cereals and cereal products | 2 | 100 g | 1,373 | 328 |
| Fruit salad, canned in fruit juice Fruit products and dishes | 2 | 100 g | 200 | 48 |
| Garlic, peeled, fresh, fried, no added fat Vegetable products and dishes | 1 | 62 g | 842 | 202 |
| Gemfish, fillet, baked, no added fat Fish and seafood products and dishes | 1 | 73 g | 459 | 110 |
| Ginger, peeled, fresh, fried, no added fat Vegetable products and dishes | 1 | 82 g | 161 | 39 |
| Goat, meat, all cuts, lean, baked, no added fat Meat, poultry and game products and dishes | 3 | 300 g | 661 | 158 |
| Goat, meat, all cuts, lean, casseroled, no added fat Meat, poultry and game products and dishes | 1 | 51 g | 871 | 208 |
| Goat, meat, all cuts, lean, raw Meat, poultry and game products and dishes | 3 | 300 g | 440 | 105 |
| Goat, meat, all cuts, untrimmed, baked, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 847 | 202 |
| Goat, meat, all cuts, untrimmed, casseroled, no added fat Meat, poultry and game products and dishes | 1 | 56 g | 1,011 | 241 |
| Goat, meat, all cuts, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 566 | 135 |
| Gravy, prepared from dry powder with water Savoury sauces and condiments | 2 | 232 g | 109 | 26 |
| Hot dog, bread roll, frankfurt & sauce filling Cereal based products and dishes | 3 | 146 g | 949 | 227 |
| Jelly, sugar sweetened, all flavours, prepared Sugar products and dishes | 2 | 585 g | 230 | 55 |
| Juice, lemon Non-alcoholic beverages | 1 | 100 g | 111 | 27 |
| Juice, lime Non-alcoholic beverages | 1 | 100 g | 117 | 28 |
| Kale, fried, no added fat Vegetable products and dishes | 1 | 70 g | 153 | 37 |
| Kangaroo, steak, as purchased, fried, no added fat Meat, poultry and game products and dishes | 1 | 65 g | 655 | 157 |
| Kangaroo, tail, cooked, no added fat Meat, poultry and game products and dishes | 1 | 82 g | 465 | 111 |
| Kingfish, yellowtail, aquacultured, fillet, with skin, grilled, no added fat Fish and seafood products and dishes | 1 | 73 g | 1,175 | 281 |
| Kingfish, yellowtail, aquacultured, fillet, with skin, steamed, no added fat Fish and seafood products and dishes | 1 | 84 g | 1,021 | 244 |
| Kohlrabi, peeled, fresh, boiled, drained Vegetable products and dishes | 1 | 96 g | 170 | 41 |
| Lamb, chop, with bone, chump, untrimmed, grilled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 1,250 | 299 |
| Lamb, chop, with bone, chump, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 982 | 235 |
| Lamb, chop, with bone, forequarter, grilled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 1,173 | 281 |
| Lamb, chop, with bone, forequarter, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 1,125 | 269 |
| Lamb, cutlet or frenched cutlet, with bone, untrimmed, grilled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 1,163 | 278 |
| Lamb, cutlet or frenched cutlet, with bone, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 977 | 234 |
| Lamb, diced, lean, casseroled, no added fat Meat, poultry and game products and dishes | 1 | 68 g | 776 | 185 |
| Lamb, diced, untrimmed, casseroled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 809 | 193 |
| Lamb, diced, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 588 | 140 |
| Lamb, diced, untrimmed, stir-fried, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 806 | 193 |
| Lamb, eye of loin, untrimmed, microwaved, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 692 | 165 |
| Lamb, eye of loin, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 545 | 130 |
| Lamb, fillet, untrimmed, grilled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 707 | 169 |
| Lamb, fillet, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 584 | 140 |
| Lamb, leg roast, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 786 | 188 |
| Lamb, leg roast, untrimmed, roasted, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 958 | 229 |
| Lamb, loin chop, untrimmed, grilled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 1,153 | 275 |
| Lamb, loin chop, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 1,276 | 305 |
| Lamb, mini roast, untrimmed, roasted, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 858 | 205 |
| Lamb, roasting piece, shoulder, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 893 | 214 |
| Lamb, roasting piece, shoulder, untrimmed, roasted, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 1,095 | 262 |
| Lamb, steak, boneless, lean, grilled, no added fat Meat, poultry and game products and dishes | 1 | 71 g | 769 | 183 |
| Lamb, steak, boneless, untrimmed, grilled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 937 | 224 |
| Lamb, steak, boneless, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 782 | 187 |
| Lamb, stir-fry strips, lean, casseroled, no added fat Meat, poultry and game products and dishes | 1 | 68 g | 776 | 185 |
| Lamb, stir-fry strips, untrimmed, casseroled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 794 | 189 |
| Lamb, stir-fry strips, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 578 | 138 |
| Lamb, stir-fry strips, untrimmed, stir-fried, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 781 | 186 |
| Lamb, with bone, shin, untrimmed, casseroled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 966 | 230 |
| Lamb, with bone, shin, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 786 | 188 |
| Lasagne, beef, homemade Cereal based products and dishes | 6 | 95 g | 752 | 180 |
| Leek, fresh, boiled, drained Vegetable products and dishes | 1 | 90 g | 142 | 34 |
| Leek, fresh, fried, no added fat Vegetable products and dishes | 1 | 83 g | 154 | 37 |
| Lemon, preserved Fruit products and dishes | 4 | 1,245 g | 100 | 24 |
| Lentil, dried, boiled, drained Legume and pulse products and dishes | 1 | 350 g | 385 | 92 |
| Lentil, hulled, dry Legume and pulse products and dishes | 3 | 300 g | 1,349 | 322 |
| Liquorice, allsorts Confectionery and cereal/nut/fruit/seed bars | 2 | 100 g | 1,473 | 352 |
| Liquorice, chocolate-coated Confectionery and cereal/nut/fruit/seed bars | 2 | 100 g | 1,552 | 371 |
| Lobster or crayfish, flesh, purchased steamed, poached or boiled, no added fat Fish and seafood products and dishes | 1 | 90 g | 411 | 98 |
| Lychee, peeled, frozen Fruit products and dishes | 1 | 97 g | 306 | 73 |
| Macaroni & cheese, homemade, cooked unfilled pasta, homemade cheese sauce Cereal based products and dishes | 5 | 494 g | 698 | 167 |
| Mackerel, grilled, no added fat Fish and seafood products and dishes | 1 | 73 g | 768 | 184 |
| Mackerel, steamed, no added fat Fish and seafood products and dishes | 1 | 84 g | 668 | 160 |
| Mandarin, canned in syrup Fruit products and dishes | 2 | 100 g | 241 | 58 |
| Mango, peeled, frozen Fruit products and dishes | 1 | 97 g | 230 | 55 |
| Mango, pulped, canned Fruit products and dishes | 3 | 104 g | 246 | 59 |
| Meat alternative, legume and/or vegetable base, cooked Dairy & meat substitutes | 1 | 81 g | 932 | 222 |
| Meat alternative, mycoprotein/fungus base, cooked Dairy & meat substitutes | 1 | 73 g | 655 | 156 |
| Meat alternative, protein (soy/wheat/pea) base, cooked Dairy & meat substitutes | 1 | 81 g | 1,165 | 279 |
| Meatball or rissole, beef, commercial, cooked Meat, poultry and game products and dishes | 1 | 74 g | 1,243 | 297 |
| Milk, cow, fluid, prepared from dry powder, regular fat, standard dilution Milk products and dishes | 2 | 700 g | 293 | 70 |
| Milk, cow, fluid, prepared from dry powder, skim, standard dilution Milk products and dishes | 2 | 560 g | 163 | 39 |
| Milk, cow, powder, regular fat Milk products and dishes | 2 | 100 g | 2,064 | 493 |
| Milkfish, aquacultured, fillet, grilled, no added fat Fish and seafood products and dishes | 1 | 73 g | 1,089 | 260 |
| Milkfish, aquacultured, fillet, steamed, no added fat Fish and seafood products and dishes | 1 | 84 g | 946 | 226 |
| Millet, boiled, no added fat or salt Cereals and cereal products | 2 | 609 g | 487 | 116 |
| Mixed berry, frozen Fruit products and dishes | 4 | 112 g | 199 | 48 |
| Mixed dried fruit Fruit products and dishes | 7 | 234 g | 1,273 | 304 |
| Morwong, fillet, grilled, no added fat Fish and seafood products and dishes | 1 | 73 g | 745 | 178 |
| Muffin, English style, from white flour, added dried fruit, toasted Cereals and cereal products | 3 | 100 g | 1,055 | 252 |
| Muffin, English style, from white flour, toasted Cereals and cereal products | 1 | 92 g | 1,020 | 243 |
| Mullet, yelloweye, fillet, baked, no added fat Fish and seafood products and dishes | 1 | 73 g | 752 | 179 |
| Mulloway, fillet baked, no added fat Fish and seafood products and dishes | 1 | 73 g | 596 | 142 |
| Mushroom, common, vitamin D enhanced, fresh, fried, no added fat Vegetable products and dishes | 1 | 56 g | 155 | 37 |
| Mutton, boneless dice or strips, shoulder, semi-trimmed, casseroled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 1,115 | 267 |
| Mutton, boneless dice or strips, shoulder, untrimmed, casseroled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 1,138 | 272 |
| Mutton, boneless dice or strips, shoulder, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 717 | 172 |
| Mutton, roasting piece, with bone, leg, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 810 | 194 |
| Mutton, roasting piece, with bone, leg, untrimmed, roasted, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 1,093 | 261 |
| Noodle, wheat, instant, flavoured, boiled, undrained Cereals and cereal products | 2 | 385 g | 226 | 54 |
| Noodle, wheat, instant, unflavoured, boiled, undrained Cereals and cereal products | 2 | 385 g | 226 | 54 |
| Nut, almond, with skin, roasted, unsalted Seed and nut products and dishes | 3 | 98 g | 2,462 | 588 |
| Octopus, boiled, no added fat Fish and seafood products and dishes | 1 | 90 g | 324 | 78 |
| Oil, vegetable Fats and oils | 2 | 100 g | 3,700 | 884 |
| Okra, boiled, drained Vegetable products and dishes | 1 | 93 g | 120 | 29 |
| Onion, mature, brown skinned, peeled, fresh, fried, no added fat Vegetable products and dishes | 1 | 62 g | 219 | 53 |
| Onion, mature, red skinned, peeled, fried, no added fat Vegetable products and dishes | 1 | 62 g | 187 | 45 |
| Onion, spring, fresh, fried, no added fat Vegetable products and dishes | 1 | 62 g | 205 | 48 |
| Orange, peeled, raw Fruit products and dishes | 2 | 100 g | 174 | 41 |
| Oyster, aquacultured, raw Fish and seafood products and dishes | 3 | 110 g | 268 | 64 |
| Pancake, plain, homemade Cereal based products and dishes | 4 | 383 g | 928 | 222 |
| Parsnip, peeled, fresh, baked, no added fat Vegetable products and dishes | 1 | 82 g | 300 | 72 |
| Parsnip, peeled, fresh, boiled, drained Vegetable products and dishes | 1 | 93 g | 265 | 63 |
| Passionfruit, pulp, canned Fruit products and dishes | 3 | 100 g | 438 | 104 |
| Passionfruit, pulp, frozen Fruit products and dishes | 1 | 97 g | 340 | 81 |
| Pasta dish, homemade, cooked unfilled pasta, homemade beef bolognese sauce & added vegetables Cereal based products and dishes | 3 | 2,351 g | 504 | 121 |
| Pasta in cream based sauce, prepared from dry mix Cereal based products and dishes | 4 | 65 g | 598 | 143 |
| Pasta, white wheat flour & egg, dry Cereals and cereal products | 3 | 94 g | 1,522 | 363 |
| Pastry, puff, vegetable oil, commercial, baked Cereal based products and dishes | 1 | 78 g | 1,694 | 405 |
| Pastry, puff, with butter, commercial, baked Cereal based products and dishes | 1 | 77 g | 1,796 | 430 |
| Pastry, shortcrust style, commercial, baked Cereal based products and dishes | 1 | 82 g | 2,016 | 482 |
| Peach, canned in pear juice Fruit products and dishes | 2 | 100 g | 184 | 44 |
| Pear, canned in pear juice Fruit products and dishes | 2 | 98 g | 194 | 46 |
| Pigeon (squab), meat, cooked Meat, poultry and game products and dishes | 1 | 73 g | 1,681 | 401 |
| Pineapple, peeled, frozen Fruit products and dishes | 1 | 97 g | 170 | 40 |
| Plum, dark, canned in syrup Fruit products and dishes | 2 | 94 g | 371 | 89 |
| Pork, butterfly steak, untrimmed, grilled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 825 | 197 |
| Pork, butterfly steak, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 643 | 154 |
| Pork, crackling, roasted, salted Meat, poultry and game products and dishes | 6 | 540 g | 2,786 | 666 |
| Pork, forequarter chop, untrimmed, BBQ'd, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 987 | 236 |
| Pork, forequarter chop, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 785 | 188 |
| Pork, forequarter shoulder roast, untrimmed, BBQ'd, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 901 | 215 |
| Pork, forequarter shoulder roast, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 762 | 182 |
| Pork, leg roast, untrimmed, baked, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 926 | 221 |
| Pork, leg roast, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 685 | 164 |
| Pork, loin chop, untrimmed, BBQ'd, no added fat Meat, poultry and game products and dishes | 2 | 101 g | 930 | 222 |
| Pork, loin chop, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 705 | 168 |
| Pork, loin cutlet, untrimmed, fried, no added fat Meat, poultry and game products and dishes | 2 | 68 g | 1,241 | 296 |
| Pork, loin cutlet, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 844 | 201 |
| Pork, loin roast, untrimmed, baked, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 1,093 | 262 |
| Pork, loin roast, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 944 | 225 |
| Pork, medallion or loin steak, untrimmed, fried, no added fat Meat, poultry and game products and dishes | 2 | 69 g | 891 | 213 |
| Pork, medallion or loin steak, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 615 | 147 |
| Pork, rump steak, untrimmed, fried, no added fat Meat, poultry and game products and dishes | 1 | 68 g | 835 | 200 |
| Pork, rump steak, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 568 | 135 |
| Pork, scotch roast, untrimmed, baked, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 1,024 | 244 |
| Pork, scotch roast, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 892 | 213 |
| Pork, spare ribs, untrimmed, baked, no added fat Meat, poultry and game products and dishes | 2 | 68 g | 1,663 | 397 |
| Pork, spare ribs, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 1,198 | 286 |
| Porridge, rolled oats mixed with sugar or honey & other flavours, prepared with cow's milk Cereals and cereal products | 2 | 156 g | 585 | 140 |
| Porridge, rolled oats, prepared with regular fat cow's milk Cereals and cereal products | 2 | 202 g | 528 | 127 |
| Potato, coliban, peeled, baked, no added fat Vegetable products and dishes | 1 | 66 g | 367 | 88 |
| Potato, desiree, peeled, baked, no added fat Vegetable products and dishes | 1 | 66 g | 364 | 86 |
| Potato, desiree, peeled, boiled, drained Vegetable products and dishes | 1 | 98 g | 245 | 58 |
| Potato, new, peeled, baked, no added fat Vegetable products and dishes | 1 | 43 g | 412 | 98 |
| Potato, pale skin, peeled, baked, no added fat Vegetable products and dishes | 1 | 66 g | 367 | 88 |
| Potato, pontiac, peeled, baked, no added fat Vegetable products and dishes | 1 | 66 g | 421 | 100 |
| Potato, pontiac, peeled, boiled, drained Vegetable products and dishes | 1 | 98 g | 284 | 67 |
| Potato, red skin, peeled, baked, no added fat Vegetable products and dishes | 1 | 66 g | 364 | 86 |
| Potato, sebago, peeled, baked, no added fat Vegetable products and dishes | 1 | 66 g | 459 | 109 |
| Prawn, flesh, cooked from raw, no added fat Fish and seafood products and dishes | 2 | 80 g | 507 | 121 |
| Prawn, flesh, raw (green) Fish and seafood products and dishes | 4 | 100 g | 381 | 91 |
| Protein powder, whey based, protein >70%, unfortified, prepared with water Special dietary foods | 2 | 180 g | 261 | 63 |
| Pudding, chocolate, homemade Cereal based products and dishes | 6 | 1,065 g | 771 | 184 |
| Pudding, plum, steamed or boiled, homemade Cereal based products and dishes | 13 | 2,154 g | 1,398 | 334 |
| Pudding, sticky date, homemade Cereal based products and dishes | 10 | 1,252 g | 1,474 | 352 |
| Pumpkin, butternut, peeled, fresh, baked, no added fat Vegetable products and dishes | 1 | 85 g | 222 | 53 |
| Pumpkin, butternut, peeled, fresh, boiled, drained Vegetable products and dishes | 1 | 96 g | 197 | 47 |
| Pumpkin, golden nugget, peeled, fresh, baked, no added fat Vegetable products and dishes | 1 | 85 g | 146 | 35 |
| Pumpkin, golden nugget, peeled, fresh, boiled, drained Vegetable products and dishes | 1 | 96 g | 129 | 31 |
| Pumpkin, jarrahdale, peeled, fresh, baked, no added fat Vegetable products and dishes | 1 | 85 g | 132 | 32 |
| Pumpkin, jarrahdale, peeled, fresh, boiled, drained Vegetable products and dishes | 1 | 96 g | 117 | 28 |
| Pumpkin, kent/jap, peeled, fresh, baked, no added fat Vegetable products and dishes | 1 | 85 g | 134 | 32 |
| Pumpkin, kent/jap, peeled, fresh, boiled, drained, no added fat Vegetable products and dishes | 1 | 96 g | 119 | 28 |
| Pumpkin, peeled, fresh, baked, no added fat Vegetable products and dishes | 1 | 85 g | 169 | 40 |
| Pumpkin, peeled, fresh, boiled, drained Vegetable products and dishes | 1 | 96 g | 150 | 35 |
| Pumpkin, Queensland blue, peeled, fresh, baked, no added fat Vegetable products and dishes | 1 | 85 g | 245 | 59 |
| Pumpkin, Queensland blue, peeled, fresh, boiled, drained Vegetable products and dishes | 1 | 96 g | 217 | 52 |
| Quinoa, cooked in water, no added salt Cereals and cereal products | 2 | 646 g | 432 | 103 |
| Quinoa, uncooked Cereals and cereal products | 3 | 100 g | 1,550 | 371 |
| Raspberry, canned in syrup Fruit products and dishes | 2 | 100 g | 315 | 76 |
| Raspberry, purchased frozen Fruit products and dishes | 1 | 100 g | 201 | 48 |
| Rhubarb, stewed, sugar sweetened, no added fat Fruit products and dishes | 3 | 896 g | 276 | 65 |
| Rice paper wrapper, soaked in water Cereals and cereal products | 3 | 100 g | 647 | 154 |
| Sago, cooked in water, no added salt Cereals and cereal products | 2 | 419 g | 231 | 55 |
| Salmon, Atlantic, fillet, grilled, no added fat Fish and seafood products and dishes | 1 | 90 g | 1,078 | 258 |
| Salmon, Atlantic, fillet, steamed, no added fat Fish and seafood products and dishes | 1 | 85 g | 1,135 | 272 |
| Salmon, Pacific King, fillet, skinless, grilled, no added fat Fish and seafood products and dishes | 1 | 90 g | 1,284 | 307 |
| Salmon, Pacific King, fillet, steamed, no added fat Fish and seafood products and dishes | 1 | 85 g | 1,352 | 324 |
| Sardine, Australian, whole, fried, no added fat Fish and seafood products and dishes | 1 | 85 g | 445 | 106 |
| Sauce, white, savoury, homemade Savoury sauces and condiments | 3 | 285 g | 751 | 180 |
| Sausage, chorizo, fried, no added fat Meat, poultry and game products and dishes | 1 | 95 g | 1,245 | 298 |
| Sausage, vegetarian style, fried, no added fat Dairy & meat substitutes | 2 | 95 g | 849 | 203 |
| Scallop, fried, no added fat Fish and seafood products and dishes | 1 | 80 g | 439 | 105 |
| Scone, fruit, commercial Cereal based products and dishes | 3 | 100 g | 1,369 | 327 |
| Scone, plain, homemade Cereal based products and dishes | 6 | 812 g | 1,353 | 323 |
| Scone, pumpkin, homemade Cereal based products and dishes | 6 | 604 g | 1,219 | 291 |
| Seaweed, boiled, drained Vegetable products and dishes | 2 | 100 g | 228 | 55 |
| Semolina, boiled, no added fat or salt Cereals and cereal products | 2 | 1,021 g | 413 | 99 |
| Shallot, peeled, fresh, fried, no added fat Vegetable products and dishes | 1 | 62 g | 173 | 42 |
| Shark, fillet, without skin, baked, no added fat Fish and seafood products and dishes | 1 | 73 g | 595 | 142 |
| Shark, fillet, without skin, steamed, no added fat Fish and seafood products and dishes | 1 | 89 g | 488 | 117 |
| Silver perch, aquacultured, baked, no added fat Fish and seafood products and dishes | 1 | 73 g | 1,266 | 303 |
| Silver perch, aquacultured, steamed, no added fat Fish and seafood products and dishes | 1 | 84 g | 1,100 | 263 |
| Silverbeet, fresh, boiled, drained Vegetable products and dishes | 1 | 85 g | 102 | 25 |
| Slice, brownie, chocolate, with nuts, homemade Cereal based products and dishes | 9 | 603 g | 1,929 | 461 |
| Slice, caramel Cereal based products and dishes | 8 | 1,058 g | 1,856 | 444 |
| Snapper, fillet, baked, no added fat Fish and seafood products and dishes | 1 | 73 g | 553 | 133 |
| Snapper, fillet, steamed, no added fat Fish and seafood products and dishes | 1 | 73 g | 553 | 133 |
| Snow pea, fresh, boiled, drained Vegetable products and dishes | 1 | 93 g | 175 | 42 |
| Snow pea, fresh, fried, no added fat Vegetable products and dishes | 1 | 80 g | 204 | 49 |
| Spelt, boiled, no added fat or salt Cereals and cereal products | 2 | 531 g | 575 | 138 |
| Spinach, Mature English, fresh, boiled, drained Vegetable products and dishes | 1 | 85 g | 96 | 24 |
| Sprat, blue, wild caught, flesh, skin & bones, fried, no added fat Fish and seafood products and dishes | 1 | 85 g | 445 | 106 |
| Squash, button, fresh, boiled, drained Vegetable products and dishes | 1 | 84 g | 131 | 31 |
| Squash, scallopini, fresh, boiled, drained Vegetable products and dishes | 1 | 84 g | 100 | 24 |
| Squid or calamari, fried, no added fat Fish and seafood products and dishes | 1 | 80 g | 410 | 98 |
| Stock, liquid, all flavours (except fish), prepared from commercial powder or cube Miscellaneous | 2 | 100 g | 18 | 4 |
| Strawberry, canned in syrup Fruit products and dishes | 2 | 100 g | 335 | 80 |
| Strawberry, purchased frozen Fruit products and dishes | 1 | 100 g | 132 | 32 |
| Swede, peeled, fresh, boiled, drained Vegetable products and dishes | 1 | 93 g | 100 | 24 |
| Sweet potato, orange flesh, peeled, fresh, baked, no added fat Vegetable products and dishes | 1 | 82 g | 333 | 79 |
| Sweet potato, orange flesh, peeled, fresh, boiled, drained Vegetable products and dishes | 1 | 93 g | 294 | 70 |
| Sweet potato, purple flesh, peeled, baked, no added fat Vegetable products and dishes | 1 | 82 g | 591 | 141 |
| Sweet potato, white flesh, peeled or unpeeled, fresh or frozen, baked, roasted, fried, stir-fried, grilled or BBQ'd, no added fat Vegetable products and dishes | 1 | 82 g | 568 | 135 |
| Sweetcorn, fresh or frozen on cob, baked, roasted, fried, stir-fried, grilled or BBQ'd, no added fat Vegetable products and dishes | 1 | 90 g | 410 | 98 |
| Tapioca, pearl or seed style, boiled, no added fat or salt Cereals and cereal products | 2 | 1,170 g | 197 | 47 |
| Taro, peeled, fresh, boiled, drained Vegetable products and dishes | 1 | 93 g | 504 | 120 |
| Tilapia, fillet, baked, no added fat Fish and seafood products and dishes | 1 | 73 g | 653 | 156 |
| Tilapia, fillet, steamed, no added fat Fish and seafood products and dishes | 1 | 84 g | 568 | 136 |
| Trout, ocean, aquacultured, fillet, without skin, baked, no added fat Fish and seafood products and dishes | 1 | 73 g | 1,651 | 395 |
| Trout, ocean, aquacultured, fillet, without skin, steamed, no added fat Fish and seafood products and dishes | 1 | 84 g | 1,435 | 343 |
| Trout, rainbow, aquacultured, baked, no added fat Fish and seafood products and dishes | 1 | 73 g | 884 | 211 |
| Trout, rainbow, aquacultured, steamed, no added fat Fish and seafood products and dishes | 1 | 84 g | 768 | 183 |
| Tuna, yellowfin, fillet, baked, no added fat Fish and seafood products and dishes | 1 | 73 g | 596 | 142 |
| Tuna, yellowfin, fillet, steamed, no added fat Fish and seafood products and dishes | 1 | 84 g | 518 | 124 |
| Turnip, white, peeled, fresh, boiled, no added fat Vegetable products and dishes | 1 | 93 g | 101 | 24 |
| Veal, cutlet, with bone, untrimmed, grilled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 633 | 151 |
| Veal, cutlet, with bone, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 523 | 125 |
| Veal, diced, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 465 | 111 |
| Veal, diced, untrimmed, stir-fried, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 679 | 162 |
| Veal, steak, boneless, leg, untrimmed, grilled, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 675 | 162 |
| Veal, steak, boneless, leg, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 482 | 115 |
| Veal, stir-fry strips, untrimmed, raw Meat, poultry and game products and dishes | 2 | 100 g | 551 | 132 |
| Veal, stir-fry strips, untrimmed, stir-fried, no added fat Meat, poultry and game products and dishes | 2 | 100 g | 624 | 149 |
| Venison, leg medallion, lean, baked, roasted, fried, stir-fried, grilled or BBQ'd, no added fat Meat, poultry and game products and dishes | 1 | 82 g | 557 | 133 |
| Whiting, King George, fillet, baked, no added fat Fish and seafood products and dishes | 1 | 70 g | 517 | 124 |
| Wine, red Alcoholic beverages | 4 | 100 g | 336 | 80 |
| Wine, white Alcoholic beverages | 4 | 100 g | 300 | 72 |
| Zucchini, golden, fresh, unpeeled, boiled, drained Vegetable products and dishes | 1 | 84 g | 93 | 23 |
| Zucchini, green skin, fresh, unpeeled, boiled, drained Vegetable products and dishes | 1 | 84 g | 82 | 19 |
| Zucchini, green skin, fresh, unpeeled, fried, no added fat Vegetable products and dishes | 1 | 70 g | 99 | 23 |