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Calories in Foods







We use these figures for calories in foods to work out the calorie count for all our recipes.

All the figures are for the raw ingredients. They are assembled from a number of sources and include a
guide to how much calcium and iron they contain as well as vitamins and fat content.

Calcium and iron values are a percentage of the daily amount that you need provided by the portion given.

Ingredient kcal per Calcium Iron Vitamins Unsaturated Fat Saturated Fat
Almonds 578 100g 25% 24% - 44.3g 50.6g
Apple, eating 52 100g 1% 15% A, C - -
Asparagus 20 100g 2% 12% A, C - -
Aubergine (Eggplant) 24 100g 1% 1% C - -
Avocado 160 100g 1% 3% A, C 11.6g 2.1g
Barley, Pearl 352 100g 3% 14% - 0.7g 1.1g
Basil, fresh 1 5g (30ml) - - A, C - -
Bay Leaf 2 1g (5ml) 1% 1% A - -
Beans, Cannellini, dried 97 100g - - - 0.4g 0.1g
Bread, white 267 100g 7% 9% - 2g 0.7g
Broccolli 34 100g 3% 3% A, C 0.1g -
Butter 717 100g 3% - A 24.1g 51.3g
Cabbage, Green 24 100g 4% 3% A, C 0.1g -
Capers 2 10g - - - 0.1g -
Carrot 42 100g 4% 2% A, C 0.2g -
Cauliflower 25 100g 2% 2% C 0.1g -
Celery 14 100g 4% 1% A, C 0.1g 0.1g
Cheese, Blue 353 100g 52% 1% A 8.6g 18.7g
Cheese, Cheddar 403 100g 72% 4% A 10.3g 21.1g
Cheese, Feta 264 100g 49% 3% A 5.2g 14.9g
Cheese, Goats 268 100g 14% 10% A 5.3g 14.5g
Cheese, Mozzarella 300 100g 50% 2% A 7.4g 13.1g
Cheese, Parmesan 431 100g 111% 5% A 9.6g 17.3g
Chickpeas 364 100g 10% 34% A, C 4.1g 0.6g
Chilli Powder 8 5ml 1% 2% A, C 0.3g 0.1g
Chives 1 15ml - - A, C - -
Coriander 1 5g - - A, C - -
Cornflour 360 100g 1% 13% - 2.8g 0.5g
Cream, Double 52 15ml 1% - A 1.8g 3.5g
Cream, Sour, reduced fat 134 100ml 10% - A, C 4.0g 7.3g
Crème Fraiche, reduced fat 166 100ml 10% - A, C 4.4g 10.0g
Cumin 8 5ml 2% 8% A 0.4g -
Curry Powder 7 5ml 1% 3% - 0.2g -
Egg, Whole 74 1 (50g) 3% 5% A 2.6g 1.5g
Egg, Yolk 55 1 large 2% 3% A 2.7g 1.6g
Eggplant (Aubergine) 24 100g 1% 1% C - -
Fennel Bulb 31 100g 4% 4% A, C 0.2g -
Flour, White, Plain 364 100g 1% 6% - 0.5g 0.2g
Flour, White, Self Raising 368 100g 33% 25% - 0.5g 0.2g
Garlic 4 1 clove 1% - C - -
Honey 64 15ml - - - - -
Leeks 61 100g 5% 11% A, C 0.1g -
Lemon Juice 8 30ml - - C - -
Lentils 338 100g 5% 50% C 0.6g 0.2g
Lettuce, Cos 20 100g - 10% A, C - -
Margarine 714 100g 2% - A 61.8g 15.0g
Mayonnaise, Low Fat 324 100g 1% 2% A 26.1g 5.2g
Milk, Semi Skimmed 52 100ml 12% - A 0.6g 1.3g
Mint 2 15ml 1% 4% A, C - -
Mushrooms 22 100g - 3% C 0.1g -
Mushrooms, Dried 44 15g - 1% C - -
Mustard, Dijon 18 5ml - - - 0.4g 1.0g
Mustard, Whole Grain 3 5ml - - - 0.1g -
Nutmeg 12 5ml - - - 0.1g 0.6g
Olive Oil 119 15ml - - - 11.4g 1.8g
Olives 145 100g 5% 3% A 12.6g 2.0g
Olives, Green 143 100g 5% 3% A 12.6g 2.0g
Onion, red 42 100g 2% 1% C 0.1g -
Onion, Spring (Scallion) 32 100g 7% 8% A, C 0.1g -
Onion, White 42 100g 2% 1% C 0.1g -
Parsley 1 15ml 1% 1% A, C - -
Parsnip 75 100g 4% 4% C 0.2g 0.1g
Pasta, Dry 422 100g - 5% A 0.8g 0.2g
Peas 81 100g 2% 8% A, C 0.3g 0.1g
Pepper, Black 5 5ml 1% 3% C - -
Pepper, Cayenne 6 5ml - 1% A, C 0.2g 0.1g
Peppers, Green 20 100g 1% 1% A, C 0.1g 0.1g
Peppers, red 26 100g 1% 2% A, C 0.2g 0.1g
Pickle, Sweet 20 15ml - - - - -
Potato 70 100g 1% 3% C - -
Rice, Brown 370 100g 3% 9% - 1.8g -
Rice, Long Grain 365 100g 2% 4% - 0.4g -
Scallion (Spring Onion) 32 100g 7% 8% A, C 0.1g -
Soy Sauce 4 5ml - 1% - - -
Soya Mince 330 100g 35% 60% - 0.4g -
Sugar 387 100g - - - - -
Sugar, Brown 377 100g 8% 10% - - -
Sultanas 312 100g 5% 10% C 0.2g 0.1g
Tarragon 2 5ml 1% 1% A, C - -
Thyme 1 5ml - 1% A, C - -
Tofu, Firm 144 100g 68% 15% A 6.8g 1.3g
Tofu, Silken 67 100g 4% 5% - 2.0g 0.4g
Tomato Puree 38 100g 2% 5% A, C 0.1g -
Tomatoes, Canned 17 100g 3% 5% A, C 0.1g -
Tomatoes, Fresh 18 100g 1% 2% A, C 0.2g -
Tomatoes, Sun Dried 278 100g 11% 50% A, C 1.7g 0.4g
Vegetable Oil 120 15ml - - - 11.6g 1.4g
Vinegar, Malt 2 15ml - - - - -
Vinegar, White Wine 2 15ml - - - - -
Walnuts 654 100g 10% 16% C 56.1g 6.1g
Wine, Dry White 70 100ml 1% 2% - - -
Wine, Red 74 100ml 1% 2% - - -

Disclaimer: Great care has been taken when compiling this Calories in Foods table but no liability is
accepted for the accuracy of the data.

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