Pinoy Cooking
Filipino Food Culture, Recipes and Kitchen Tips

Food Nutrition Chart

Food Description Energy [kcal] Proteins [g] Fats [g] Carbohydrates [g]
A
Almonds 640 18.5 54 19.5
Apple juice 45 0.4 0.4 10
Apples raw 57 0.6 0.7 12.1
Apples dried 332 1.5 1.1 78.9
Apricots raw 52 0.7 0.2 11.9
Apricots dried 308 4.5 0 72
Artichokes raw 57 3.3 0.2 10.5
Artichokes Jerusalem raw 76 1 0 17.4
Asparagus raw 24 1.9 0.2 3.7
Aubergines raw 15 0.7 0 3
Avocados raw 160 2 15 7
B
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
Bamboo shoots canned drained 8 1.5 0.2 1.8
Bananas raw 74 0.9 0.3 17
Barcelona nuts 640 11 64 5
Bean sprouts canned drained 15 1.4 0.1 2.1
Beef brisket boiled 320 27 24 0
Beef corned canned 216 26 12 1
Beef fillet raw 112 20.1 3.5 0
Beef fore ribs raw 158 16.7 10.1 0
Beef loin raw 152 21.5 7.3 0
Beef minced stewed 230 23 15 0
Beef ribs raw 218 19.3 15.7 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 tongues 106 17.1 4.2 0
Beef topside roast 200 27 12 0
Beer brown ale / dark ale 42 0.4 0 4.6
Beer lager 49 0.5 0 3.8
Beer lager strong 64 7 0 5.4
Beer non-alhoholic 27 0.2 0 5.2
Beetroots raw 46 1.8 0.1 9.8
Bilberries raw 61 1.1 0.9 12.2
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 current juice 45 0.3 0.3 10.2
Black currents raw 84 1.5 0.9 17.4
Black pudding 274 9 19.5 14.5
Blackberries raw 71 1.2 0.4 15.7
Blood pudding 274 9 19.5 14.5
Blueberries raw 61 1.1 0.9 12.2
Boletus – forest mushroom 36 5.4 0.4 2.7
Bounty bar 470 4.2 25.2 56.7
Brans wheat 183 16 4.6 61.9
Brazil nuts 600 12 60 4
Bread brown 220 9 2.2 45
Bread malt 250 8 3 49
Bread pumpernickel 254 5.8 2 53.2
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
Broad beans raw 88 7.1 0.4 14
Broccoli raw 37 3.3 0.2 5.5
Brussels sprouts 58 4.7 0.5 8.7
Buns current 300 7 8 55
Buckwheat groats 359 12 3 70
Butter 748 0.7 82.5 0.7
Buttermilk 0.5% fat 34 3.3 0.5 4
C
Cabbage red raw 45 1.9 0.2 9
Cabbage savoy raw 25 3 0 3
Cabbage white raw 38 1.7 0.2 7.4
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
Carp raw 122 17.8 5.6 0
Carrot juice 48 0.4 0.1 11.3
Carrots raw 41 1 0.2 8.7
Cauliflower raw 31 2.4 0.2 5
Cauliflower cheese 116 6 8 5
Caviar 250 24 18 4
Celery raw 61 1.3 0.2 13.6
Champagne semi-dry 83 0.1 0 3.4
Champagne semi-sweet 97 0.2 0 7
Champignions raw 24 2.6 0.4 2.5
Cheese camembert 300 23 23 0
Cheese cheddar 400 26 34 0
Cheese cottage 67 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 pamesan 400 35 30 0
Cheese processed 300 22 25 0
Cheeseburger McDonald 278 12.6 11.8 30.3
Cherries raw 67 1.2 0.4 14.6
Cherries glace 224 0 0 56
Cherry Brandy 265 0 0 32.4
Cheese stilton 460 26 40 0
Chestnuts 170 2 2.7 37
Chicken breast without skin 100 21.5 1.3 0
Chicken breast with skin 155 19.3 8.6 0
Chicken thigh without skin 125 17.8 6 0
Chicken thigh with skin 161 17.8 10 0
Chicken Hot Wings KFC 318 17.4 20.8 15.3
Chicken Kiev 328 24.4 21.6 10
Chicken roast boned 150 25 5 0
Chicken roast meat 159 22 7.5 0
Chicory raw 25 1.7 0.2 4.1
Chips frozen 172 2.5 5.5 28
Chips from chip pan 252 3 12 33
Chips from oven 231 3.5 5 37
Chocolate cream Nutella 533 6.5 31 57
Chocolate milk 526 8 30.7 54.2
Chocolate plain 537 5.3 28.9 64
Chocolate white 544 4.5 30.3 63.2
Chocolate with nuts 547 7.6 33.9 52.7
Chocolate unsweetened 505 8.2 34.9 38.7
Christmas Pudding 300 5 12 48
Cider dry 35 0 0 3
Cider sweet 40 0 0 4
Coca Cola 42 0 0 10.4
Coca Cola light 0.24 0 0 0
Cockles boiled 50 11 0.3 0
Cocoa powder 16% fat 425 18.2 15.8 52.6
Cocoa powder Nesquik 380 3.5 3 84.3
Coconut 350 3 36 4
Coconut desiccated 606 5.6 62 6.4
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
Cod-liver oil 900 0 100 0
Coffee without sugar 2 0.2 0 0.3
Coleslaw 163 1.1 14.8 6.7
Corn 124 4.1 2.3 22.8
Cornflakes 350 8 0.5 82
Corn flour 350 0.6 0.7 92
Cornish pastie 330 8 20 31
Courgettes raw 18 1 0.2 3
Couscous groats 358 13 2 72
Crab boiled 130 20 5 0
Crab canned 80 18 1 0
Cracker Bread 375 10.9 4.1 73.7
Cranberry sauce canned sweetened 151 0.2 0.2 37.9
Cranberries raw 51 0.4 0.1 12.2
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
Crisps – paprika taste 278 12.6 11.8 30.3
Croissant 230 4.3 12.2 27.3
Cucumber raw 15 0.7 0.1 2.9
Cucumber pickled 12 0.7 0.2 1.9
Curacao – liqueur 319 0 0 27.6
Currents dried 240 2 0 63
Custard egg 120 6 6 11
Custard powder 120 4 4 17
D
Damsons 35 0.4 0 9
Dates dried 316 2.2 0.6 75.4
Desiccated coconut 606 5.6 62 6.4
Donuts 376 6 16 52
Drinking chocolate 370 6 6 77
Dripping 900 0 100 0
Duck dressed carcass 311 13.5 28.6 0
Duck wild dressed carcass 121 22.7 3.1 0.5
Dumplings 155 2 0.1 36.6
E
Egg dried whole 560 43.6 43.3 0
Egg scrambled 250 10 23 0
Egg whole raw 150 12.5 10.7 1
Egg yolk 355 16.3 31.9 0.7
Egg white 46 10.8 0 0.8
Endive raw 17 1.8 0.6 1
F
Fat cooking 900 0 100 0
Ferrero Rocher chocolate 562 9 40.2 41
Figs dried 300 4 1.2 68.4
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
French fries frozen 172 2.5 5.5 28
French fries from deep fryer 252 3 12 33
French fries from oven 231 3.5 5 37
Fruit flavored starch jelly 103 0.3 0.1 25.3
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 0.3 0 25
G
Garlic raw 144 6.2 0.5 28.8
Germs wheat 377 27.5 9.4 45.5
Gin 225 0 0 0
Goose dressed carcass 343 14.1 31.8 0
Goose roast meat 320 29 22 0
Gooseberries raw 60 1.2 0.9 11.8
Grape nuts cereal 360 11 3 76
Grapefruit raw 43 0.6 0.2 9.8
Grapefruit canned 60 0.6 0.1 15.4
Grapefruit juice 35 0.6 0.2 7.8
Grapes black raw 50 0.5 0 13
Grapes white raw 60 0.6 0 15
Green peas raw 98 6.7 0.4 17
Green peas canned 83 4.5 0.2 15.8
Greengages 50 1 0 11
H
Haggis boiled 300 11 22 19
Halibut steamed 130 24 4 0
Halvah 531 8 31 55
Ham 120 18 5 0
Ham cooked 269 24.7 18.9 0
Hamburger Big Mac McDonald 273 11.4 15.1 22.8
Hamburgers fried 268 11.4 9.5 34.3
Hare stewed with bones 140 22 6 0
Hazelnuts 695 14.4 65.9 11
Heart roast 240 26 15 0
Heart stewed 180 31 6 0
Hen dressed carcass 203 18.5 14.3 0
Herring grilled 200 20 13 0
Honey 319 0.3 0 79.5
Horse meat only raw 108 21.5 2.5 0
I
Ice cream dairy 135 1.7 7.6 15.2
Ice cream with fruit 114 1.5 5.3 15
Ice cream with vanilla 120 1.8 6.5 13.6
J
Jam – high-sweetened 257 0.5 0.2 63.4
Jams – low-sweetened 163 0.5 0 63
Jelly packet 58 1 0 14
K
Kale raw 29 3.3 0.7 6.1
Kefir 2% fat 44 2.6 2 3.8
Ketchup 113 1.1 0.3 26.5
Kidney fried 150 25 6 0
Kidney stewed 170 26 8 0
Kinder Surprise chocolate 560 9.5 35.3 51.5
Kipper baked 200 26 11 0
Kiwi fruit raw 64 0.9 0.5 13.9
Knoppers bar 528 8 32 52
Kohlrabi raw 33 1.7 0.1 6.2
L
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 896 0 99.5 0
Leeks raw 47 1.7 0.1 9.9
Lemon sole fried in breadcrumb 200 16 13 9
Lemon sole steamed 90 21 1 0
Lemonade bottled 24 0 0 6
Lemons raw 46 0.8 0.5 9.5
Lentils seeds 347 25 1 59.5
Lentils boiled 100 8 0.5 17
Lettuce raw 20 1.4 0.3 2.9
Liver fried 250 27 13 7
Liver stewed 200 25 10 3
Lobster fresh 85 18.8 0.9 0.5
Lobster boiled 120 22 3.5 0
Luncheon meat 300 13 27 5
M
Mackerel smoked 222 22.7 15.5 0
Maggi 17 2.7 0 1.5
Maize 124 4.1 2.3 22.8
Mandarines raw 34 0.5 0.2 7.5
Mango Chutney 230 0.5 0.4 59.8
Mangoes raw 73 0.5 0.3 17
Maple syrup 262 0 0.2 65
Mararoni cheese 170 7 10 15
Maracujas raw 34 2.8 0.2 6.2
Margarine 730 0 81 0
Margarine low fat spread 370 0 40 0
Marmalade 260 0 0 69
Marrow raw 31 1 0.1 6.5
Mars bar 454 3.6 18.2 68.9
Marzipan 440 9 25 49
Mayonnaise 732 1.1 79 4.2
Melon raw 16 0.4 0.1 3.4
Milk 0% fat 33 3.4 0 4.8
Milk 0.5% fat 36 3.2 0.5 4.7
Milk 2% fat 47 3 2 4.3
Milk 3.2% fat 58 3 3.2 4.3
Milk condensed unsweetened 132 6.6 7.5 9.4
Milk condensed whole sweetened 323 7.5 8 55.3
Milk goat 72 3.3 4.5 4.6
Milk sheep 107 6.1 6.9 5.1
Milk soy 33 2.7 1.9 1.8
Milky Way bar 447 3.6 16.2 71.8
Millet groats 355 10.5 2.9 71.6
Mincemeat 284 0 4 62
Mirinda 52 0 0 12.9
Mon Cheri chocolate 421 3.2 19.7 57.8
Mullberries raw 48 1.4 0.4 9.8
Muesli 370 9.1 6.8 68.1
Mustard 168 5.7 6.4 22
N
Nectarines raw 53 0.9 0.2 11.8
Nestle Lion bar 491 7.4 22.7 64.1
O
Oatmeals 390 11.9 7.2 69.3
Oil vegetable 900 0 100 0
Olive oil 897 0 99.6 0.2
Olives 147 1.4 13.9 4.1
Omelette 200 11 16 0
Onions fried 350 2 33 10
Onions raw 37 1.4 0.4 6.9
Orange juice 45 0.5 0.1 10.5
Oranges raw 51 0.9 0.2 11.3
Oysters 85 5 5 5
P
Pancakes 300 6 16 36
Papayas raw 43 0.6 0.1 9.8
Parsley raw 83 2.6 0.5 17.1
Parsnips raw 80 1.2 0.3 18
Partridge carcass 112 24.3 1.4 0.5
Pasta with four eggs 383 12 3.4 76.2
Pasta with two eggs 364 12 3.1 72
Pasta without eggs 368 10 1.6 78.5
Pasta without eggs with semolina 375 12.8 1.7 77.2
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 raw 34 0.5 0 8
Peanuts roasted and salted 634 26 53 13.3
Pearl barley groats 358 8 2 74
Pears dried 329 0.7 0.5 80.4
Pears raw 62 0.6 0.2 14.4
Peppers green raw 27 0.9 0.2 6.4
Peppers red raw 27 0.9 0.2 6.4
Pepsi Cola 42 0 0 10.4
Pepsi Cola light 0.24 0 0 0
Pheasant – carcass 108 22.3 1.9 0.5
Philadelphia cheese – light 196 12 15 4
Pickle Branston 150 0.7 0.2 34.5
Pickled cucumber 12 0.7 0.2 1.9
Pilchards canned 130 19 5 0.7
Pineapple juice 48 0.3 0.1 11.4
Pineapples canned 63 0.4 0.2 16
Pineapples raw 49 0.4 0.4 12.4
Pistachio nuts 618 20.8 51.6 17.5
Pizza with ham. mushrooms and onion 296 12 13.3 32.1
Plaice fried in butter 280 16 18 14
Plaice steamed 90 19 2 0
Plums dessert 40 0.5 0 10
Plums raw 70 1 0.3 15.9
Pollock raw 72 16.6 0.6 0
Pomergranates raw 65 2.4 0.4 13.2
Popcorn with oil 518 9 28.1 57.1
Popcorn without oil 397 12 4.2 77.9
Poppy 542 19.5 40.8 24.3
Pork blade 259 16 21.7 0
Pork chops grilled 330 29 24 0
Pork fat 811 2.4 89 0
Pork ham raw 264 18 21.3 0
Pork heart raw 111 16.9 4.8 0
Pork kidney raw 110 16.3 4.6 0.8
Pork leg roast 290 27 20 0
Pork liver raw 129 19.7 4.8 1.7
Pork loin raw 174 21 10 0
Pork ribs raw 324 15.2 29.3 0
Pork spare ribs raw 270 16.1 22.8 0
Porridge oats with bran 332 10.6 6.7 60
Potatoes raw 87 1.7 0.1 19.9
Potatoes baked with skin 85 2 0 20
Potatoes boiled 82 1.4 0.1 19.7
Prawns 86 18.1 0.8 1.5
Prunes 311 4.9 0.9 70.8
Prunes stewed 84 1 0 20
Pudding 95 2.8 2.1 16.2
Puffed wheat cereal 325 14 1.3 68.5
Pumpkin raw 39 1.3 0.3 7.7
Q
Quiche Lorraine 400 15 28 20
R
Rabbit dressed carcass 156 21 8 0
Radish raw 21 0.8 0.4 3.6
Raffaello chocolate 600 9.7 46.6 35.4
Raisins 298 2.3 0.5 71.2
Raspberries raw 63 1.7 0.9 12
Red Bull 45 0 0 11.3
Red currents raw 64 1.3 0.4 13.8
Rhubarb raw 18 0.5 0.1 3.8
Rhubarb stewed with sugar 45 0.5 0 10
Rice pudding canned 72 3.7 1.2 12.4
Rice brown (natural) raw 353 7.1 1.9 76.8
Rice white boiled 119 2.6 0.1 28
Rice white raw 360 6.5 1 87
Rice wild raw 351 13.8 0.4 73
S
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
Sauerkraut 20 1.1 0.2 3.4
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
Semolina 353 8.7 1.3 76.7
Sesame seed snaps 511 13.4 25.8 56.2
Sherry dry 115 0 0 1.4
Sherry sweet 140 0 0 7
Shredded wheat cereal 320 10.5 3 68
Shrimps 86 18.1 0.8 1.5
Snickers bar 509 9.7 28.9 52.6
Sorbet Blackcurrent 118 0.3 0 30.7
Sorrel raw 39 1.1 0.8 3.9
Sour cherries raw 67 1.2 0.4 14.6
Soy flour defatted 329 47 1.2 38.4
Soy flour full-fat 436 34.6 20.6 35.2
Soy flour low-fat 372 46.5 6.7 38
Soy milk 33 2.7 1.9 1.8
Soybeans green raw 147 12.9 6.8 6.8
Soybeans seeds raw 410 36 20.1 20.6
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
Spinach raw 26 2.6 0.4 3
Sponge pudding 340 6 16 46
Spring greens boiled 10 1.7 0 1
Sprite 42 0 0 10.5
Squashes raw 31 1 0.1 6.5
Steak stewed canned 180 15 13 1
Strawberries fresh 36 0.7 0.5 7.2
String beans raw 42 2.4 0.2 7.6
Sugar 399 0 0 99.8
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
Sweet cherries raw 55 1 0.5 11.6
Sweets boiled 330 0 0 87
T
Tangerines raw 34 0.5 0.2 7.5
Tea unsweetened 0 0.1 0 0
Tic-Tac sweets 390 0 0 97.5
Toffees 418 4.3 10.7 76.1
Toffifee chocolate 535 6 31 58
Tomato juice 19 0.8 0.6 2.6
Tomato ketchup 113 1.1 0.3 26.5
Tomato puree 107 5.6 2 16.7
Tomatoes canned 23 1 0 5
Tomatoes raw 29 0.9 0.5 5.2
Tongues beef 106 17.1 4.2 0
Trout steamed 140 24 4.5 0
Tuna canned in oil 100 25 0.1 0
Turkey breast meat only 109 21.3 2.6 0
Turkey thigh meat only 118 19.5 4.4 0
Turkey wing meat only 169 16.5 11.4 0
Turkey roast 140 29 3 0
Turnips raw 26 1.1 0.3 8.2
Twister KFC 266 10.7 15.1 21.9
Twix bar 487 5.3 23.2 64.2
V
Veal fillet roast 230 32 12 0
Venison roast 200 35 6 0
Vinegar 20 0 0 5
Vodka 225 0 0 0
W
Walnuts 679 16 60.3 18
Watercress raw 15 2.3 0.1 1.3
Watermelon raw 15 0.3 0.1 3.2
Weetabix cereal 340 11.5 3.5 70
Wheat brans 183 16 4.6 61.9
Wheat germs 377 27.5 9.4 45.5
Whey 25 0.8 0.1 5.1
White currants raw 63 0.4 0.4 14.5
Wild strawberries raw 41 0.8 0.5 8.3
Wine red dry 75 0 0 3
Wine red semi-sweet 96 0 0 5.5
Wine red sweet 106 0.1 0 8.2
Wine white dry 73 0 0 2.4
Wine white semi-dry 78 0 0 3.7
Wine white semi-sweet 92 0 0 4.4
Y
Yeast – bakery 132 11.3 2 14.5
Yogurt natural 0% fat 42 4.2 0 6.2
Yogurt natural 2% fat 60 4.3 2 6.2
Yogurt with fruit 1.5% fat 84 3.9 1.5 13.7
Yogurt with fruit 2.7% fat 99 3.3 2.7 15.3
Yorkshire puddings 222 7 10 26
Z
Zucchini 18 1 0.2 3