All values are raw product unless otherwise stated, cereals are dried values unless otherwise stated
| FOOD/PRODUCT |
SERVING SIZE |
KCALS |
| |
|
|
| FRESH VEG
|
|
|
| Artichoke (globe) |
100G |
24 |
| Artichoke (jerusalem) |
100G |
73 |
| Arugula |
100G |
24 |
| Asparagus |
100G |
27 |
| Aubergine |
100G |
18 |
| Avocado |
100G |
193 |
| Beansprouts |
100G |
32 |
| Beetroot |
100G |
38 |
| Bell pepper |
100G |
30 |
| Bok choy |
100G |
15 |
| Broccoli |
100G |
32 |
| Brussel sprouts |
100G |
43 |
| Cabbage |
100G |
29 |
| Carrot |
100G |
34 |
| Cauliflower |
100G |
35 |
| Celeriac |
100G |
17 |
| Celery |
100G |
8 |
| Chard |
100G |
17 |
| Chickpea |
100G |
320 |
| Chicory |
100G |
19 |
| Collard greens |
100G |
33 |
| Corn |
100G |
115 |
| Courgette |
100G |
18 |
| Closed cup mushrooms |
100G |
16 |
| Cucumber |
100G |
10 |
| Endive |
100G |
17 |
| Fennel |
100G |
14 |
| Floridix supplement |
100ML |
80 |
| Frisée lettuce |
100G |
18 |
| Garlic |
100G |
106 |
| Green beans |
100G |
25 |
| Iceberg lettuce |
100G |
14 |
| Kale |
100G |
33 |
| Leek |
100G |
23 |
| Lentil |
100G |
319 |
| Lettuce |
100G |
15 |
| Mustard greens |
100G |
26 |
| Onion (red) |
100G |
38 |
| Onion (white) |
100G |
38 |
| Peas, garden (frozen) |
100G |
86 |
| Peas, petit pois |
100G |
52 |
| Portobello mushrooms |
100G |
13 |
| Potato (white) |
100G |
79 |
| Radicchio |
100G |
19 |
| Radish |
100G |
13 |
| Rocket lettuce |
100G |
24 |
| Romaine lettuce |
100G |
16 |
| Round lettuce |
100G |
15 |
| Samphire |
100G |
26 |
| Shiitake mushrooms |
100G |
27 |
| Spinach |
100G |
25 |
| Squash |
100G |
40 |
| Sweet potatoes |
100G |
93 |
| Swiss chard |
100G |
19 |
| Tomato |
100G |
20 |
| Turnip |
100G |
24 |
| Vitamin C tablets |
100ML |
2 |
| Watercress |
100G |
26 |
| Wheatgrass (frozen juice) |
100G |
17 |
| |
|
|
| FRUIT
|
|
|
| Açai (dried berry powder) |
1G |
5 |
| Aloe |
100G |
3 |
| Apples |
100G |
51 |
| Apricots |
100G |
32 |
| Bananas |
100G |
103 |
| Black olives (pitted, drained) |
100G |
154 |
| Blackberries |
100G |
26 |
| Blueberries |
100G |
60 |
| Cherries |
100G |
52 |
| Cherries (glacé) |
100G |
313 |
| Clementines |
100G |
41 |
| Compote (apple & blackberry) |
100G |
107 |
| Cranberries |
100G |
42 |
| Dried apple |
100G |
310 |
| Dried apricot |
100G |
196 |
| Dried banana chips |
100G |
523 |
| Dried blueberries |
100G |
313 |
| Dried cranberries |
100G |
346 |
| Dried dates (pitted) |
100G |
303 |
| Dried figs |
100G |
229 |
| Dried mango |
100G |
268 |
| Dried prunes |
100G |
151 |
| Figs |
100G |
230 |
| Goji berries |
100G |
313 |
| Grapefruit |
100G |
30 |
| Grapes |
100G |
66 |
| Kiwi |
100G |
55 |
| Lemon |
100G |
20 |
| Limes |
100G |
12 |
| Mandarin |
100G |
35 |
| Melon |
100G |
29 |
| Nectarines |
100G |
44 |
| Oranges |
100G |
40 |
| Papaya |
100G |
40 |
| Peaches |
100G |
37 |
| Peaches (tinned) |
100G |
50 |
| Pears |
100G |
41 |
| Pears (tinned) |
100G |
37 |
| Pineapple |
100G |
43 |
| Pineapple (tinned) |
100G |
50 |
| Plums |
100G |
39 |
| Pomegranate |
100G |
55 |
| Pomelo |
100G |
34 |
| Prunes (tinned) |
100G |
90 |
| Raisins |
100G |
292 |
| Raspberries |
100G |
30 |
| Satsumas |
100G |
31 |
| Smoothies (strawberry/banana) |
100ML |
51 |
| Strawberries |
100G |
28 |
| Tangerines |
100G |
39 |
| Watermelon |
100G |
33 |
| HERBS AND SPICES
|
|
|
| Basil |
1G |
0 |
| Cinnamon |
1G |
3 |
| Cloves |
1G |
3 |
| Coriander |
1G |
0 |
| Cumin |
1G |
4 |
| Ginger |
1G |
1 |
| Lemongrass |
1G |
1 |
| Mint |
1G |
0 |
| Nutmeg |
1G |
4 |
| Oregano |
1G |
3 |
| Paprika |
1G |
3 |
| Parsley |
1G |
0 |
| Pepper |
1G |
3 |
| Rosemary |
1G |
0 |
| Saffron |
1G |
3 |
| Sage |
1G |
3 |
| Tamarind paste |
100G |
142 |
| Tarragon |
1G |
0 |
| Thyme |
1G |
2 |
| Turmeric |
1G |
3 |
| Vanilla pods |
1G |
3 |
| |
|
|
| OILS/FATS
|
|
|
| Butter (unsalted) |
100G |
739 |
| Butter (salted) |
100G |
739 |
| Canola oil |
100ML |
825 |
| Corn oil |
100ML |
829 |
| Hemp oil |
100ML |
837 |
| Flaxseed oil |
100ML |
813 |
| Lard |
100G |
899 |
| Margarine |
100G |
735 |
| Olive oil |
100ML |
823 |
| Olive oil spread |
100G |
543 |
| Rapeseed oil |
100ML |
825 |
| Sunflower oil |
100ML |
828 |
| Vegetable oil |
100ML |
827 |
| Flora |
100G |
410 |
| |
|
|
| GRAINS
|
|
|
| Amaranth, grain |
100G |
368 |
| Arborio rice |
100G |
354 |
| Barley |
100G |
364 |
| Basmati rice |
100G |
353 |
| Bread (rye) |
100G |
242 |
| Bread (spelt) |
100G |
241 |
| Bread (pumpernickel) |
100G |
183 |
| Bread (baguette) |
100G |
242 |
| Bread (ciabatta) |
100G |
269 |
| Bread (sourdough) |
100G |
256 |
| Bread (soda, brown) |
100G |
223 |
| Bread (pitta, white) |
100G |
265 |
| Bread (chapati) |
100G |
278 |
| Brown rice |
100G |
340 |
| Buckwheat |
100G |
343 |
| Buckwheat noodles |
100G |
363 |
| Bulgar |
100G |
334 |
| Corn (popping) |
100G |
339 |
| Cous cous |
100G |
358 |
| Cream crackers |
100G |
437 |
| Gluten-free bread |
100G |
282 |
| Granola |
100G |
432 |
| Jasmine rice |
100G |
352 |
| Long grain rice |
100G |
355 |
| Matzo crackers |
100G |
381 |
| Millet |
100G |
354 |
| Muesli (unsweetened) |
100G |
353 |
| Noodles (instant) |
100G |
450 |
| Oats |
100G |
369 |
| Oat cakes |
100G |
440 |
| Oatmeal |
100G |
363 |
| Porridge (ready to eat) |
100G |
95 |
| Quinoa |
100G |
375 |
| Ramen noodles |
100G |
361 |
| Rice cakes |
100G |
379 |
| Rice noodles |
100G |
373 |
| Rye |
100G |
331 |
| Rye bread |
100G |
242 |
| Short grain rice |
100G |
351 |
| Spelt |
100G |
314 |
| Spelt bread |
100G |
241 |
| Tortilla |
100G |
307 |
| Triticale |
100G |
338 |
| Udon noodles |
100G |
352 |
| Vermicelli noodles |
100G |
354 |
| Wheat berries |
100G |
326 |
| Whole grain breads |
100G |
260 |
| Whole grain cereal |
100G |
345 |
| Whole grain pasta |
100G |
326 |
| Whole wheat breads |
100G |
234 |
| Whole wheat cereal |
100G |
359 |
| Whole wheat pasta |
100G |
326 |
| White rice |
100G |
355 |
| Wild rice |
100G |
353 |
| All bran |
100G |
334 |
| Alpen |
100G |
361 |
| Dorset cereal muesli |
100G |
356 |
| Kallo milk choc rice cakes |
100G |
495 |
Quaker Oat So
Simple instant porridge
|
100G |
380 |
| Ryvita (original) |
100G |
350 |
| Special K |
100G |
379 |
Uncle Ben’s white
rice (long grain)
|
100G |
344 |
| |
|
|
| PROTEIN
|
|
|
| Almonds (whole) |
100G |
613 |
| Almonds (flaked) |
100G |
641 |
| Almond (ground) |
100G |
618 |
| Bacon |
100G |
244 |
| Baked beans |
100G |
83 |
| Beef, lean |
100G |
116 |
| Black beans |
100G |
341 |
| Burger (lamb) |
100G |
267 |
| Burger (beef) |
100G |
283 |
| Butter beans |
100G |
270 |
| Cashews |
100G |
583 |
| Calamari (battered, frozen) |
100G |
200 |
| Chia seeds |
100G |
422 |
| Chicken breast, skinless |
100G |
105 |
| Chicken thigh, skinless |
100G |
163 |
| Chickpeas |
100G |
320 |
| Chipolata sausage |
100G |
267 |
| Chorizo sausage |
100G |
348 |
| Cod |
100G |
80 |
| Dover sole |
100G |
78 |
| Duck breast, skinless |
100G |
92 |
| Edamame |
100G |
117 |
| Egg whites |
100G |
50 |
| Eggs (fried) |
100G |
187 |
| Eggs (omelette) |
100G |
173 |
| Eggs (poached) |
100G |
145 |
| Eggs (scrambled) |
100G |
155 |
| Fish, unbreaded |
100G |
76 |
| Flageolet beans |
100G |
279 |
| Flaxseed |
100G |
495 |
| Garbanzo beans |
100G |
320 |
| Goose |
100G |
356 |
| Guinea fowl |
100G |
158 |
| Haddock (fillets) |
100G |
74 |
| Halibut |
100G |
100 |
| Ham, lean |
100G |
104 |
| Ham (pre-packaged, sliced) |
100G |
118 |
| Hazelnuts |
100G |
660 |
| Hemp seeds |
100G |
437 |
| Hummus |
100G |
303 |
| Lamb chops |
100G |
260 |
| Lamb loin |
100G |
231 |
| Lamb sausages |
100G |
260 |
| Liver (chicken) |
100G |
122 |
| Kidney beans |
100G |
311 |
| Lima butter beans |
100G |
282 |
| Lentils (red) |
100G |
327 |
| Lentils (green) |
100G |
316 |
| Lentils (yellow) |
100G |
334 |
| Lentils (brown) |
100G |
297 |
| Mackerel (fillets) |
100G |
204 |
| Minced beef |
100G |
184 |
| Minced lamb |
100G |
235 |
| Minced pork |
100G |
140 |
| Miso (paste) |
100G |
131 |
| Mussels |
100G |
92 |
| Navy beans |
100G |
285 |
| Nuts (mixed, unsalted) |
100G |
661 |
| Pâté |
100G |
322 |
| Peanut butter, natural |
100G |
621 |
| Peanuts |
100G |
561 |
| Pinto beans |
100G |
309 |
| Pistachio |
100G |
584 |
| Pork, lean |
100G |
117 |
| Pork sausage |
100G |
272 |
| Prawns (King) |
100G |
69 |
| Pumpkin seeds |
100G |
590 |
| Rabbit |
100G |
137 |
| Salami |
100G |
352 |
| Salmon (canned) |
100G |
131 |
| Salmon (fresh) |
100G |
215 |
| Sardines (fresh) |
100G |
165 |
| Sardines (tinned, in water) |
100G |
179 |
| Sashimi |
100G |
137 |
| Scallops |
100G |
83 |
| Sea bass (fillets) |
100G |
133 |
| Seafood (unbreaded) |
100G |
76 |
| Sesame seeds |
100G |
616 |
| Shrimp |
100G |
65 |
| Soybeans |
100G |
375 |
| Stewing beef |
100G |
121 |
| Stewing lamb |
100G |
175 |
| Sunflower seeds |
100G |
591 |
| Sushi |
100G |
156 |
| Tahini |
100G |
658 |
| Tempeh |
100G |
172 |
| Tofu |
100G |
70 |
| Tuna (canned) |
100G |
108 |
| Tuna (fresh) |
100G |
137 |
| Turkey, skinless |
100G |
103 |
| Veggie burgers |
100G |
137 |
| Walnuts |
100G |
693 |
| White beans |
100G |
285 |
| White fish (steamed) |
100G |
83 |
| Wild game, skinless (venison) |
100G |
101 |
| Quorn (chicke-style pieces) |
100G |
114 |
| DAIRY
|
|
|
| Almond milk |
100ML |
24 |
| Cheddar cheese (low-fat) |
100G |
263 |
| Cottage cheese (low-fat) |
100G |
72 |
| Cow’s milk cheese, Cheddar |
100G |
410 |
| Cream cheese (low-fat) |
100G |
109 |
| Crème fraiche (normal) |
100ML |
299 |
| Crème fraiche (low-fat) |
100ML |
79 |
| Custard |
100G |
118 |
| Feta cheese |
100G |
276 |
| Fromage frais |
100G |
105 |
| Fruit yoghurt |
100G |
94 |
| Goat cheese, soft |
100G |
324 |
| Goat milk (whole) |
100ML |
61 |
| Greek yoghurt |
100G |
132 |
| Milk (whole) |
100ML |
64 |
| Milk (semi skimmed) |
100ML |
50 |
| Milk (1%) |
100ML |
41 |
| Milk (skim) |
100ML |
35 |
| Parmesan cheese (fresh, grated) |
100G |
389 |
| Parmesan cheese (previously grated) |
100G |
389 |
| Rice milk |
100ML |
46 |
| Roquefort |
100G |
368 |
| Ricotta |
100G |
134 |
| Sour cream (normal) |
100ML |
192 |
| Sour cream (low-fat) |
100ML |
104 |
| Soy milk |
100ML |
42 |
| Yoghurt (low-fat, with active cultures) |
100G |
66 |
| Philadelphia cream cheese (normal) |
100G |
245 |
| Philadelphia cream cheese (low-fat) |
100G |
111 |
| |
|
|
| SAUCES/DIPS/DRESSINGS
|
|
|
| Agave syrup |
100G |
296 |
| Aioli |
100G |
611 |
| Béarnaise sauce |
100G |
580 |
| Barbecue sauce |
100G |
144 |
| Bolognaise sauce (no meat) |
100G |
50 |
| Capers |
100G |
32 |
| Caramel sauce |
100G |
389 |
| Chocolate sauce |
100G |
367 |
| Chutney, tomato |
100G |
141 |
| Coconut flakes |
100G |
632 |
| Cornichons |
100G |
34 |
| Cranberry sauce |
100G |
192 |
| Gherkins |
100G |
38 |
| Gravy (beef, readymade) |
100G |
45 |
| Hollandaise sauce |
100G |
239 |
| Honey |
100G |
334 |
| Hummus |
100G |
303 |
| Icing |
100G |
405 |
| Jalapeño |
100G |
18 |
| Jam (strawberry) |
100G |
258 |
| Maple syrup |
100G |
265 |
| Marmalade |
100G |
266 |
| Mayonnaise (low-fat) |
100ML |
93 |
| Mustard (dijon) |
100G |
160 |
| Mustard (english) |
100G |
167 |
| Mustard (grain) |
100G |
159 |
| Nutella |
100G |
529 |
| Pesto |
100G |
431 |
| Piccalili sauce |
100G |
80 |
| Pickled onions |
100G |
36 |
| Pickles |
100G |
20 |
| Roasted aubergine spread/dip |
100G |
102 |
| Roasted red pepper spread/dip |
100G |
235 |
| Salad dressing (balsamic) |
100ML |
209 |
| Salad dressing (caesar no fat) |
100ML |
61 |
| Salad dressing (olive oil and lemon) |
100ML |
439 |
| Salad dresssing (low-calorie) |
100ML |
58 |
| Salsa |
100G |
68 |
| Soy sauce |
100ML |
105 |
| Spirulina, powder |
100G |
374 |
| Sriracha |
100ML |
98 |
| Sundried tomatoes |
100G |
167 |
| Taramasalata |
100G |
516 |
| Tartare sauce |
100G |
358 |
| Tomato and basil sauce |
100G |
60 |
| Tomato ketchup |
100G |
102 |
| Tikka masala sauce |
100G |
133 |
| Treacle |
100G |
294 |
| Tzatzkiki |
100G |
137 |
| Vegemite |
100G |
189 |
| Vinegar (balsamic) |
100ML |
138 |
| Vinegar (red wine) |
100ML |
23 |
| Vinegar (white wine) |
100ML |
22 |
| Whipped cream |
100ML |
368 |
| Heinz salad cream |
100G |
333 |
| HP brown sauce |
100G |
119 |
| Lea & Perrins |
100ML |
115 |
| Marmite |
100G |
252 |
DRINKS
|
|
|
| Apple juice |
100ML |
44 |
| Beer, bitter |
100ML |
32 |
| Beer, lager |
100ML |
43 |
| Cappuccino, whole milk |
100ML |
37 |
| Capuccino, skimmed milk |
100ML |
22 |
| Champagne |
100ML |
76 |
| Coffee (black) |
100ML |
0 |
| Coffee (with semi-sk milk) |
100ML |
7 |
| Cordial (lime) |
100ML |
24 |
| Cordial (elderflower) |
100ML |
27 |
| Espresso |
100ML |
20 |
| Gin and tonic |
100ML |
70 |
| Ginger ale (dry) |
100ML |
34 |
| Hot chocolate |
100ML |
59 |
| Hot chocolate (low-cal) |
100ML |
19 |
| Hot milk and honey (semi-sk) |
100ML |
58 |
| Latte (whole milk) |
100ML |
54 |
| Latte (skimmed milk) |
100ML |
29 |
| Lemonade |
100ML |
47 |
| Lime juice |
100ML |
23 |
| Macchiato (whole milk) |
100ML |
30 |
| Macchiato (skimmed milk) |
100ML |
26 |
| Milkshakes (strawberry) |
100ML |
67 |
| Orange juice |
100ML |
42 |
| Orange squash |
100ML |
10 |
| Pear juice |
100ML |
43 |
| Red wine |
100ML |
68 |
| Sparkling water |
100ML |
0 |
| Tea (black) |
100ML |
0 |
| Tea (chai latte, semi-sk) |
100ML |
70 |
| Tea (green) |
100ML |
0 |
| Tea (herbal) |
100ML |
0 |
| Vodka tonic |
100ML |
71 |
| White wine |
100ML |
66 |
| Sprite |
100ML |
44 |
| Coca cola |
100ML |
43 |
| Coke (diet) |
100ML |
0 |
| Coke (normal) |
100ML |
43 |
Innocent smoothy
(strawberry/banana)
|
100ML |
53 |
| Innocent smoothy (mango) |
100ML |
56 |
| Ribena |
100ML |
43 |
| |
|
|
| SANDWICHES
|
|
|
| Ham and cheese |
100G |
288 |
| Egg and cress |
100G |
232 |
| Cheese and chutney |
100G |
228 |
| Tuna salad |
100G |
221 |
| |
|
|
| SOUPS
|
|
|
| Bouillon |
100ML |
7 |
| Carrot and coriander |
100G |
35 |
| Chicken noodle |
100G |
35 |
| Chowder |
100G |
53 |
| Leek and potato |
100G |
53 |
| Light broth |
100G |
36 |
| Lobster bisque |
100G |
68 |
| Miso |
100G |
22 |
| Onion |
100G |
45 |
| Passata |
100G |
31 |
| Pho (beef with noodles) |
100G |
66 |
| Tomato and basil |
100G |
40 |
| Vegetable |
100G |
45 |
| Heinz cream of mushroom |
100G |
50 |
| Heinz tomato |
100G |
59 |
| |
|
|
CAKES/BISCUITS/
DESSERTS
|
|
|
| Apple pie |
100G |
262 |
| Apple tart |
100G |
265 |
| Baklava |
100G |
498 |
| Brownies |
100G |
419 |
| Carrot cake, iced |
100G |
359 |
| Chewing gum, sugarfree |
100G |
159 |
| Chocolate (dark) |
100G |
547 |
| Chocolate (milk) |
100G |
549 |
| Chocolate (white) |
100G |
567 |
| Chocolate cake, iced |
100G |
414 |
| Chocolate chip cookies |
100G |
499 |
| Chocolate-covered raisins |
100G |
418 |
| Cinnamon buns |
100G |
280 |
| Chocolate mousse |
100G |
174 |
| Chocolate croissant |
100G |
433 |
| Crystallized ginger |
100G |
351 |
| Ice cream, vanilla |
100G |
190 |
| Flapjacks, all-butter |
100G |
457 |
| Lemon cake |
100G |
366 |
| Liquorice |
100G |
325 |
| Marshmallow |
100G |
338 |
| Meringue |
100G |
394 |
| Mince pies |
100G |
398 |
| Oatmeal raisin cookies |
100G |
445 |
| Pain aux raisins |
100G |
335 |
| Peppermints |
100G |
395 |
| Scones |
100G |
366 |
| Sherbert, lemon |
100G |
390 |
| Shortbread, all-butter |
100G |
523 |
| Sorbet, lemon |
100G |
118 |
| Tiramisu |
100G |
263 |
| Toffee |
100G |
459 |
| Yoghurt-covered dried fruit |
100G |
447 |
| Cadbury’s dairy milk |
100G |
525 |
| Haribo |
100G |
344 |
| Digestives – Mcvities |
100G |
478 |
| Green and Black’s 70% chocolate |
100G |
575 |
| Green and Black’s 85% chocolate |
100G |
630 |
| Hob Nobs – Mcvities |
100G |
473 |
| Jaffa cakes |
100G |
377 |
| Lindt 70% chocolate |
100G |
540 |
| Tic tacs |
100G |
391 |
| Wine gums |
100G |
325 |
| |
|
|
| SAVOURY SNACKS
|
|
|
| Bagels |
100G |
256 |
| Breadsticks |
100G |
408 |
| Cheese straws |
100G |
520 |
| Crumpets |
100G |
180 |
| French fries (oven-baked) |
100G |
260 |
| Meat pies |
100G |
293 |
| Muffins (blueberry) |
100G |
387 |
| Pizza (Margherita) |
100G |
258 |
| Plain croissant |
100G |
414 |
| Popcorn (salty) |
100G |
520 |
| Popcorn (sweet) |
100G |
493 |
| Potato chips (readysalted) |
100G |
529 |
| Quiche Lorraine |
100G |
261 |
| Peanuts (unsalted) |
100G |
561 |
| Salted peanuts |
100G |
621 |
| Salted mixed nuts |
100G |
667 |
| Samosas (vegetable) |
100G |
225 |
| Sausage roll |
100G |
340 |
| Vegetable chips |
100G |
502 |
Data provided by www.nutracheck.co.uk