Food Table

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GZ-Food-Group-OrderGZ-GroupGZ-PopularityGZ-VarietyGZ-PreparedPaleoCategoryFood1 Zone Carb Block1 Zone Protein Block1 Zone Fat BlockCarbohydrate (g/100g)Protein (g/100g)Fat (g/100g)Glycemic IndexGlycemic Load of 1 BlockSugar (total) (g/100g)Fructose (g/100g)Glucose (g/100g)Fibre (g/100g)EPA (mg/100g)DHA (mg/100g)AA (mg/100g)Monounsaturated Fat (g/100g)Omega 3 Fats (g/100g)Polyunsaturated Fat (g/100g)Saturated Fat (g/100g)Energy (kj/100g)Energy (cal/100g)Iron (mg/100g)Magnesium (mg/100g)Potassium (mg/100g)Sodium (mg/100g)Vitamin C (mg/100g)Vitamin E (mg/100g)Zinc (mg/100g)
1CarbohydratesCommonNormalWholePaleoVegetablesBeetroot, canned100g, 3/5 cup--9.01.30.1??9.02.12.23.800000201480.717116279000.3
1CarbohydratesCommonExtraWholePaleoVegetablesBeetroot, fresh115g, 1.5 whole (5cm diam.)--7.71.70.16467.7003.500000187450.82242664950.080.73
1CarbohydratesCommonNormalWholePaleoVegetablesCarrot180g, 3 medium (15cm)--5.00.80.13535.01.11.43.900000132320.28122794060.420.2
1CarbohydratesCommonExtraWholePaleoVegetablesCarrot, baby165g, 16 medium--5.50.70.1??5.51.21.73.300000134320.5112105170.2
1CarbohydratesCommonExtraWholePaleoVegetablesCarrot, boiled220g, 1.5 cups--4.11.20.34943.70.81.13.30000129310.28122704040.20.2
1CarbohydratesRarerNormalWholePaleoVegetablesCeleriac180g, 1 cup--5.01.60.2??2.80.60.45.100000159380.22244021130.5
1CarbohydratesCommonNormalProcessedVegetablesColeslaw, commercial55g--15.82.44.7??15.44.65.51.172.60.74671120.4715176270240.24
1CarbohydratesCommonExtraWholePaleoVegetablesCorn, creamed, canned55g, 1/5 cup--16.62.00.7??5.10.40.53.40000.1600.30.1366870.52012031020.6
1CarbohydratesCommonNormalWholePaleoVegetablesCorn, fresh on cob, boiled70g, 2/3 medium ear--12.84.22.84845.30.30.44.80000.6401.30.34381050.64125810540.7
1CarbohydratesCommonExtraWholePaleoVegetablesCorn, kernels, frozen55g, 2/5 cup--16.83.00.9??3.00.30.32.50000.2100.40.1390930.424202540.5
1CarbohydratesCommonExtraWholePaleoVegetablesCorn, kernels, frozen, boiled45g, 1/4 cup--19.93.10.94742.60.30.33.50000.2100.40.14521080.627210850.6
1CarbohydratesRarerNormalWholePaleoVegetablesGherkin, pickled35g, 1.5 medium (7cm)--24.40.40.3??23.61010.10004421060.581152000.20
1CarbohydratesRarerNormalWholePaleoVegetablesKidney beans60g, 1/3 cup--14.712.80.43431.20.10.39.10.15611342.4184903271
1CarbohydratesRarerNormalWholePaleoVegetablesKohlrabi215g, 1.5 cups--4.23.70.1??4.21.51.83.300000163390.72651016710.4
1CarbohydratesCommonNormalWholePaleoVegetablesOnion190g, 1 big, or 1 cup chopped--4.81.70.1??4.81.42.12.200000131310.311318314600.24
1CarbohydratesRarerExtraWholePaleoVegetablesParsnip, boiled85g--10.92.00.25255.30.90.93.900000259620.31254142090.220.42
1CarbohydratesRarerNormalWholePaleoVegetablesParsnip, raw90g, 2/3 cup sliced--10.21.80.2??4.90.80.83.600000241580.32442819120.220.41
1CarbohydratesCommonNormalProcessedVegetablesPotato salad, commercial60g, 1/4 cup--15.21.94.3??3.00.911.22.10.84481070.451222128180.25
1CarbohydratesCommonExtraWholePaleoVegetablesPotato, new, peeled, raw70g--12.82.30.1??0.600.31.600000276660.6205143240.35
1CarbohydratesCommonExtraWholePaleoVegetablesPotato, pale skin, peeled, baked45g, 1/3 medium (7cm diam.)--19.63.50.16960.90.20.52.54241010.832969562600.49
1CarbohydratesCommonExtraWholePaleoVegetablesPotato, pale skin, peeled, boiled70g, 1/3 medium (7cm diam.)--12.61.50.16960.20.202.100000262630.351433910000.25
1CarbohydratesCommonExtraWholePaleoVegetablesPotato, pale skin, peeled, mashed with milk & butter80g, 1/3 cup--11.12.55.47371.70.10.21.34461070.411634655120.540.3
1CarbohydratesCommonNormalWholePaleoVegetablesPotato, pale skin, peeled, raw70g, 1/3 medium (7cm diam.)--12.92.30.1??0.60.10.31.6280670.551945942100.32
1CarbohydratesCommonExtraWholePaleoVegetablesPotato, red skin, peeled, raw80g, 1/3 medium (7cm diam.)--11.02.30.0??1.60.80.91.8246590.26204035900.29
1CarbohydratesCommonExtraWholePaleoVegetablesPumpkin, butternut, peeled, raw125g, 1 cup cubed--7.22.20.6??5.40.30.21.80.1197470.3217382180.480.15
1CarbohydratesCommonExtraWholePaleoVegetablesPumpkin, peeled, baked95g, 1/2 cup cubed--9.51.70.2??7.11.85.13.100000218520.29173981120.440.16
1CarbohydratesCommonExtraWholePaleoVegetablesPumpkin, peeled, boiled105g, 1/2 cup mashed--8.41.50.27576.31.64.52.700000193460.24143171100.380.14
1CarbohydratesCommonNormalWholePaleoVegetablesPumpkin, peeled, raw110g, 1 cup cubed--8.11.40.2??6.11.54.32.600000186440.24143381120.390.14
1CarbohydratesCommonExtraWholePaleoVegetablesSweet potato, peeled65g, 1/2 cup cubed--14.11.90.1??5.61.21.7300000297710.51425010310.5
1CarbohydratesCommonExtraWholePaleoVegetablesSweet potato, peeled, baked50g, 1/4 cup--17.22.30.19486.81.52.13.700000362860.611730512300.61
1CarbohydratesCommonNormalWholePaleoVegetablesSweet potato, peeled, boiled60g, 1/5 cup mashed--15.22.00.14846.01.31.83.200000319760.511424210250.51
1CarbohydratesRarerNormalWholePaleoVegetablesTaro, peeled, boiled35g, 1/4 cup slices--25.22.00.25451.20.20.23.8000005041200.72202906110.61
1CarbohydratesRarerNormalWholePaleoVegetablesTomato paste85g, 1/3 cup--10.43.10.3??9.95.44.40248591.638960630150.4
1CarbohydratesRarerNormalWholePaleoVegetablesTomato, sundried25g, 1/4 cup--35.211.24.6??33.920.1314.11012635.615031707337.913.6
1CarbohydratesCommonNormalWholePaleoSugarsHoney10g, 1/2 tablespoon--82.10.20.058582.140.33.00000013183150.236214002.6
1CarbohydratesCommonNormalWholeSugarsSugar10g, 2 teaspoons--100.00.00.0656100.00000000016003820020000
1CarbohydratesCommonExtraWholeSugarsSugar, brown10g, 3 teaspoons--96.80.20.0??96.811.100000015523711.22130021000
1CarbohydratesRarerNormalWholeSugarsSyrup, golden10g, 1/2 tablespoon--74.90.20.063674.92225.0000012032873.337610130000
1CarbohydratesRarerNormalWholeSugarsSyrup, maple15g, 3/4 tablespoon--59.50.00.268659.50.92.40000009602291.2142049004.2
1CarbohydratesRarerNormalProcessedSnack FoodsGingernut biscuit15g, 1 biscuit--71.15.313.2??33.13.43.51.90005.22016.317714231.92123235900.55
1CarbohydratesRarerNormalProcessedSnack FoodsIce block50g--18.70.20.1??18.71.12.6000000306730.21333620.03
1CarbohydratesRarerNormalProcessedSnack FoodsLamington20g--48.04.79.287831.50.102.40001.2100.5712262931.62620021800.080.77
1CarbohydratesCommonNormalProcessedSnack FoodsLicorice15g--51.94.90.8??36.85.47.330000.0700.10.69542288.8120106012000.230.6
1CarbohydratesCommonNormalProcessedSnack FoodsMarshmallow10g--80.63.90.0??62.00000013743280.3222900.01
1CarbohydratesRarerNormalProcessedSnack FoodsPancakes, shaker20g--40.05.51.967615.000.1100.693.5050.50.68382000.841612540600.420.41
1CarbohydratesRarerNormalProcessedSnack FoodsPikelet20g, 3/4 pikelet--47.97.55.985813.400.11.70501.635.4280.43.411602770.42314447000.5
1CarbohydratesRarerNormalProcessedSnack FoodsRoll-ups, fruit10g, 2/3 roll-up--83.90.32.3??28.96.55.81.60.715003580.41960541500
1CarbohydratesRarerNormalProcessedSnack FoodsRyvita15g, 1.5 biscuits--60.510.82.56961.80.10.214.0000.31010.514183393.168944348000.362.1
1CarbohydratesCommonNormalProcessedSnack FoodsSponge cake15g--56.57.55.646432.500.41.2100152.210.3040.9212723040.72131103200.30.47
1CarbohydratesCommonNormalProcessedSnack FoodsVitawheat15g, 2.5 biscuits--63.79.89.7??1.30.10.112.0002.101.53.4170740829933841201.91.7
1CarbohydratesCommonNormalProcessedSnack FoodsWater cracker15g, 4 biscuits--68.69.99.37872.20.30.32.80002.3901.15.316974052.262715359400.831.2
1CarbohydratesRarerNormalWholePaleoNuts & SeedsChestnuts30g, 4 chestnuts--29.72.40.7??3.113.0.260.30.16801620.79304591400.43
1CarbohydratesCommonNormalWholeLegumesBaked beans90g, 1/3 cup--10.14.90.34042.10.71.25.20000.0400.20355850.952523837620.320.53
1CarbohydratesRarerNormalWholeLegumesBean salad, commercial45g--21.02.14.8??17.92.32.42.90.693.50.45761380.61314045030.3
1CarbohydratesCommonExtraWholeLegumesBeans, cannellini, canned75g, 1/2 cup--12.26.20.63132.10.10.16.40.030.30.2387921.63026027000.170.6
1CarbohydratesCommonNormalWholeLegumesBeans, mixed, canned65g, 2/5 cup--13.86.40.43732.50.30.36.20000.0200.20.14109823022031000.8
1CarbohydratesCommonExtraWholeLegumesBeans, red kidney, canned65g, 2/5 cup--14.16.60.63632.40.10.46.50000.0500.30.14261022.13027032000.130.59
1CarbohydratesCommonNormalWholeLegumesChickpeas, canned70g, 2/5 cup--13.36.32.13830.6004.70.4910.24491071.82714025001.871
1CarbohydratesCommonNormalWholeLegumesLentils, dried25g, 2 tablespoons--35.024.22.0??1.50013.0000.34010.311982867.582840530.523
1CarbohydratesCommonExtraWholeLegumesLentils, dried, boiled95g--9.56.80.42830.5003.70000.0700.20.132377225220800.140.9
1CarbohydratesCommonExtraWholeLegumesPeas, fresh, boiled140g, 3/4 cup--6.44.80.4very lowvery low2.7005.50.1246591.1211401140.8
1CarbohydratesCommonExtraWholeLegumesPeas, fresh, raw110g, 3/4 cup--8.35.90.4very lowvery low4.10.30.25.7300721.78322641330.091.03
1CarbohydratesCommonNormalWholeLegumesPeas, frozen, boiled140g, 3/4 cup--6.45.20.35152.50.10.66.6259621.6241203110.11.8
1CarbohydratesCommonNormalWholeLegumesSnow pea200g, 30 snow peas--4.52.90.2very lowvery low2.80.22.32.600000151360.86344001440.050.57
1CarbohydratesCommonNormalWholeGrainsCouscous, cooked30g, 1/5 cup--32.25.20.36960.02.26631580.482074600.37
1CarbohydratesCommonExtraWholeGrainsCouscous, raw10g, 1 tablespoon--72.411.60.6--0.0514923561.08441661000.83
1CarbohydratesRarerNormalWholeGrainsEgg pasta35g, 1/5 cup--27.45.70.6??0.0001.90020.1200.20.16011440.32932300.120.21
1CarbohydratesRarerExtraWholeGrainsEgg pasta, dry15g, 1/3 cup--69.812.71.5--0.0002.60040.2800.50.314793530.99291381300.240.5
1CarbohydratesRarerNormalWholeGrainsFlour, chick pea (besan)20g, 1/5 cup--46.419.75.4??2.60.2010.14063368.312010003902.883.1
1CarbohydratesRarerNormalWholeGrainsFlour, cornflour, from maize starch10g, 1/10 cup, or 1 tablespoon--89.20.40.1??0.80.300000152936590
1CarbohydratesRarerNormalWholeGrainsFlour, rye, wholemeal15g, 1/6 cup, or 2 tablespoons--55.012.02.3??1.40012.0000.2901.10.313213164.01123433400.892.1
1CarbohydratesCommonNormalWholeGrainsFlour, wheat, white, plain10g, 1/10 cup, or 1 tablespoon--73.010.81.2??0.0003.80000.1100.50.214983581.534162200.620.5
1CarbohydratesCommonExtraWholeGrainsFlour, wheat, white, self-raising10g, 1/10 cup, or 1 tablespoon--72.110.81.2??0.0003.80000.100.50.214843540.93415269300.580.5
1CarbohydratesRarerNormalWholeGrainsFlour, wheat, wholemeal, plain15g, 1/10 cup, or 1 tablespoon--65.311.42.1??0.90.1011.0000.24010.314713513.02103317500.81.31
1CarbohydratesRarerNormalWholeGrainsGluten, from wheat (vital wheat gluten)65g--14.374.92.2??0.100.31598382191
1CarbohydratesRarerNormalWholeGrainsGnocchi30g--29.14.20.96860.42.36201480.841718544810.32
1CarbohydratesRarerNormalWholeGrainsHokkien noodles35g--26.56.31.0??0.0001.76081450.4181910000.3
1CarbohydratesCommonExtraWholeGrainsOats, rolled, raw15g, 1/10 cup, or 1 tablespoon--58.111.08.7??0.0009.50003.5203.13.315723753.73131313700.351.92
1CarbohydratesCommonNormalWholeGrainsPasta, fresh35g, 1/4 cup--27.15.93.04241.1002.7020.932.2130.80.46911650.71849780.20.4
1CarbohydratesCommonExtraWholeGrainsPasta, fresh, uncooked15g--53.49.63.4??4.900.13.3031.062.5130.90.412162901.3331902400.20.7
1CarbohydratesRarerNormalWholeGrainsPasta, wholemeal40g, 1/4 cup--22.84.70.73230.0005.30000.0900.30.15381281.673692500.20.56
1CarbohydratesRarerExtraWholeGrainsPasta, wholemeal, dry15g--60.911.72.2--0.0009.80000.27010.313953333.92853071100.351.41
1CarbohydratesRarerNormalProcessedGrainsPastry, filo, baked10g--72.912.23.1??2.100.14.30010.700.90.415943811.33715676600.250.9
1CarbohydratesRarerNormalProcessedGrainsPastry, puff, baked20g--42.77.124.75651.3004.40006.830115.17974290.39178220801.120.26
1CarbohydratesRarerNormalProcessedGrainsPastry, shortcrust, baked15g--55.66.627.55959.6001.800010.502.49.620804970.3147246301.80.2
1CarbohydratesRarerNormalWholeGrainsPolenta, cooked40g, 1/5 cup--21.92.60.6??0.2000.900.1200.30.14471070.231449200.020.2
1CarbohydratesRarerNormalWholeGrainsRice noodles45g, 1/4 cup--19.01.60.34040.0000.5365870.46221400.26
1CarbohydratesRarerNormalWholeGrainsRice, brown, boiled30g, 1/6 cup--31.82.91.06660.31.50000.3300.30.26391530.54975300.820.9
1CarbohydratesRarerExtraWholeGrainsRice, brown, raw10g, 1 tablespoon--76.57.22.4??0.73.20000.7900.80.415373671.19119163501.162.08
1CarbohydratesCommonNormalWholeGrainsRice, white, boiled25g, 1/6 cup--36.02.70.15250.10.1016711600.6112313000.46
1CarbohydratesCommonExtraWholeGrainsRice, white, raw10g, 1 tablespoon--78.86.30.5??0.2000.70000014693510.73449500.061.1
1CarbohydratesRarerNormalWholeGrainsRice, wild, boiled45g--19.54.00.3??0.70.20.21.80.14251020.632101300.241.34
1CarbohydratesRarerExtraWholeGrainsRice, wild, raw15g--68.714.71.1??2.56.20000.1500.60.115053591.96177427700.825.96
1CarbohydratesRarerNormalWholeGrainsSemolina, raw15g--66.29.81.2??0.0003.20000.0800.60.213613250.623100400.170.5
1CarbohydratesCommonNormalWholeGrainsSpaghetti40g, 1/4 cup--23.85.10.14240.20020000.010.013005101220.59939400.070.47
1CarbohydratesRarerNormalWholeGrainsSpaghetti, canned90g, 1/3 cup--10.22.30.4??0.5000.80000.0800.10.1232550.5664933000.280.19
1CarbohydratesCommonExtraWholeGrainsSpaghetti, dry15g--67.610.01.4??0.0003.20000.140.2370.60.213983340.9829139500.380.59
1CarbohydratesRarerNormalWholeGrainsTapioca (sago), boiled100g--9.10.00.09380.0000.70000000160380.264513000
1CarbohydratesCommonNormalProcessedGrainsTwo minute noodles40g, 1/4 cup--22.83.98.0??0.0003.50002.8400.83.67781860.42113429100.80.21
1CarbohydratesRarerNormalWholeGrainsWheat bran, unprocessed60g--15.216.94.5??2.00044.0000.7102.30.7106825511.949012401801.14.7
1CarbohydratesRarerNormalWholeGrainsWheat germ30g--29.622.37.0??7.50018.0001.0804.21.212813069.5627694610011.967.39
1CarbohydratesCommonExtraWholePaleoFruitApple, fuji70g, 1/2 apple--12.50.30.334312.17.73.32.40245590491250.360.05
1CarbohydratesCommonExtraWholePaleoFruitApple, granny-smith80g, 1/2 apple--11.00.30.034310.55.62.92.300000206490.164115250.210.08
1CarbohydratesCommonExtraWholePaleoFruitApple, granny-smith, baked85g, 1/2 apple--10.30.40.23439.85.32.93.1000002165207140300.280.02
1CarbohydratesCommonNormalWholePaleoFruitApple, red delicious70g, 1/2 apple--13.10.30.034312.46.93.32.200000236560.165106160.230.06
1CarbohydratesCommonExtraWholePaleoFruitApricots, canned in light syrup85g, 1/3 cup--10.90.70.06469.72.73.31.6000209500.397162340.2
1CarbohydratesCommonNormalWholePaleoFruitApricots, dried20g, 6 halves--44.44.30.230340.512.15.8.4000008862123.15715103710.450.8
1CarbohydratesCommonNormalWholePaleoFruitApricots, raw125g, 3 apricots--7.10.80.13436.60.41.52.500000171410.393352120.15
1CarbohydratesCommonNormalWholePaleoFruitBanana45g, 1/3 banana--19.61.40.351512.86.26.72.400000385920.2931346040.120.16
1CarbohydratesCommonExtraWholePaleoFruitBanana, sugar or lady finger35g, 1/2 banana--25.01.50.1??18.36.46.73.7000004751130.4383222190.2
1CarbohydratesRarerNormalWholePaleoFruitBlackberries, raw120g, 4/5 cup--7.51.40.3??7.53.93.66.1000211500.42301140381.40.24
1CarbohydratesCommonExtraWholePaleoFruitBlueberries, canned in syrup50g, 1/5 cup--17.20.40.0??17.08.28.11.8000302720.98350320
1CarbohydratesCommonExtraWholePaleoFruitBlueberries, frozen80g, 1/2 cup--11.60.60.1??11.15.75.41.800000224540461090.460.07
1CarbohydratesCommonNormalWholePaleoFruitBlueberries, raw80g, 1/2 cup--11.30.60.153510.85.55.31.8000002185204660130.470.07
1CarbohydratesRarerExtraWholePaleoFruitCherries, black, canned in syrup55g, 1/5 cup--17.00.70.1??15.86.67.30.9000299711.427125400.05
1CarbohydratesRarerNormalWholePaleoFruitCherries, raw70g, 1/2 cup--12.90.80.222210.94.76.21.500000250600.2882300190.1
1CarbohydratesRarerNormalWholePaleoFruitCurrants, dried15g, 1 tablespoon--65.12.80.5??63.232.3160.111672792.3438104600.5
1CarbohydratesRarerNormalWholePaleoFruitCustard apple55g, 1/4 cup--15.81.40.654514.75.45.62.50.10.20.2326780.3322504430.2
1CarbohydratesRarerNormalWholePaleoFruitDate, dried15g, 2 dates--67.22.00.262665.933.32.9.70000012122892.6507301450.6
1CarbohydratesRarerExtraWholePaleoFruitFigs, dried15g, 2 figs--54.53.60.761552.627.25.14.0000010822581.4737803900.5
1CarbohydratesRarerNormalWholePaleoFruitFigs, unpeeled, raw110g, 2 figs--8.11.40.3??8.13.94.23.3000195470.39180330.3
1CarbohydratesCommonNormalWholePaleoFruitFruit salad, canned in syrup75g, 1/3 cup--11.90.40.155511.04.22.51.1000213510.47100410.16
1CarbohydratesRarerNormalWholePaleoFruitGrapefruit165g, 1/2 large (11cm)--5.41.00.22525.41.81.81.700000138330.2291354400.150.11
1CarbohydratesCommonNormalWholePaleoFruitGrapes60g, 1/2 cup--15.50.60.149415.57.87.62.400000284680.3112221450.20.09
1CarbohydratesRarerNormalWholePaleoFruitHoney dew melon125g, 3/4 cup, or 1/8 melon (13cm)--7.10.70.3??7.11.91.31000149360.31616044200.2
1CarbohydratesRarerNormalWholePaleoFruitJackfruit55g, 1/3 cup--16.72.20.3??16.34.24.33000347830.814350360.8
1CarbohydratesCommonNormalWholePaleoFruitKiwifruit100g, 1.5 kiwifruit--9.11.20.25859.13.93.83.800000219520.37152734711.10.14
1CarbohydratesRarerNormalWholePaleoFruitLychee55g, 6 lychees--16.21.10.1??16.27.67.91.300000296710.571501490.6
1CarbohydratesCommonNormalWholePaleoFruitMandarin100g, 1 mandarin--9.00.90.2??9.02.821.400000191460.461515035800.12
1CarbohydratesCommonNormalWholePaleoFruitMango80g, 1/3 mango, or 1/2 cup--11.60.90.251511.22.70.81.500000230550.381971261.30.18
1CarbohydratesRarerNormalWholePaleoFruitNectarine110g, 1 small--8.11.20.1??8.11.31.42.100000184440.1472420120.80.11
1CarbohydratesCommonNormalWholePaleoFruitOrange110g, 2/3 orange--8.01.00.14048.01.91.82.4000175420.37111473530.220.15
1CarbohydratesCommonNormalWholePaleoFruitPassionfruit160g, 9 passionfruit--5.73.00.3??5.71.92.313.000304730.62820019180.8
1CarbohydratesRarerNormalWholePaleoFruitPassionfruit, pulp, canned160g--5.73.00.3??5.71.92.313.000304730.6281801990.8
1CarbohydratesRarerNormalWholePaleoFruitPawpaw130g, 1 cup--6.90.40.15656.93.33.62.300000142340.5141407600.3
1CarbohydratesCommonNormalWholePaleoFruitPeach100g, 2/3 peach--9.01.00.15658.51.51.32.300000195470.39241290.70.12
1CarbohydratesCommonNormalWholePaleoFruitPeach, canned in light syrup70g, 1/3 cup--12.60.60.052512.333.21.4000232550.34498330.2
1CarbohydratesCommonNormalWholePaleoFruitPear70g, 1/2 pear--12.80.30.03439.671.83.60243580.177115250.350.11
1CarbohydratesCommonNormalWholePaleoFruitPear, canned in light syrup60g, 1/4 cup--14.90.30.025213.75.931.90262630.3581210.26
1CarbohydratesRarerNormalWholePaleoFruitPear, nashi80g, 2/3 pear (6cm)--11.10.40.134310.664.42.10000020950081307200.15
1CarbohydratesCommonNormalWholePaleoFruitPineapple110g, 2/3 cup--8.20.60.26668.21.81.31.800000178430.25161512170.1
1CarbohydratesCommonExtraWholePaleoFruitPineapple, canned85g, 1/2 cup sliced--10.50.50.155510.53.231.900000206490.35131304120.2
1CarbohydratesCommonNormalWholePaleoFruitPlum125g, 2 plums--7.10.60.12426.51.82.1200000162390.2261532500.1
1CarbohydratesRarerNormalWholePaleoFruitPomegranate65g, 1/4 pomegranate (10cm)--13.51.90.2??13.55.77.86.400000329790.592104140.4
1CarbohydratesRarerNormalWholePaleoFruitPrickly pear100g, 1 prickly pear--8.80.40.3??8.83.94.74.6000204490.4291901180.6
1CarbohydratesCommonNormalWholePaleoFruitPrunes20g, 2 prunes--43.92.30.429331.011.19.7.80008412011.142700720.8
1CarbohydratesRarerNormalWholePaleoFruitQuince80g, 1 quince--11.00.50.2??11.06.44.15.200000242580.1922016390.5
1CarbohydratesRarerNormalWholePaleoFruitRambutan55g--15.71.00.4??15.73.12.82.8000312750.1101382700.59
1CarbohydratesRarerNormalWholePaleoFruitRaspberries120g, 1 cup--7.41.20.3??7.03.83.16.10000.0500.10.1225540.6221691320.770.36
1CarbohydratesRarerExtraWholePaleoFruitRaspberries, frozen120g, 1/2 cup--7.41.20.3??7.03.83.16.10000.0500.10.1225540.6221521220.730.36
1CarbohydratesCommonNormalWholePaleoFruitRockmelon160g, 1 cup, or 1/4 melon (13cm)--5.70.60.16565.72.71.61.200000120290.2810251174100.13
1CarbohydratesCommonNormalWholePaleoFruitStrawberries230g, 1.5 cups halves--3.90.70.24043.82.11.82.50000000108260.5881583450.320.18
1CarbohydratesCommonNormalWholePaleoFruitSultanas10g, 1 tablespoon--75.02.80.956573.237.35.4.40.413293172379103600.54
1CarbohydratesCommonNormalWholePaleoFruitWatermelon140g, 1 cup--6.40.40.37266.42.21.30.6000127300.4271232800.25
1CarbohydratesCommonNormalProcessedDrinksCordial, 25% citrus, diluted105g, 1/2 cup--8.70.00.0??8.72.73.10142340145100
1CarbohydratesCommonNormalProcessedDrinksFruit drink, 25% orange juice85g, 1/3 cup--10.40.20.0??10.411000000177420.055729500.01
1CarbohydratesCommonNormalProcessedDrinksGatorade135g, 1/2 cup--6.70.00.07876.70000001092602153300
1CarbohydratesCommonNormalProcessedDrinksHot Chocolate80g, 1/3 cup--11.03.53.5??10.8000.10020.941.0030.12.2369880.17201764500.230.49
1CarbohydratesCommonExtraProcessedDrinksHot chocolate, powder10g, 1 tablespoon--76.35.64.8??74.3001.50001.5800.12.915083601.915069016002.12.5
1CarbohydratesCommonNormalWholeDrinksJuice, apple130g, 1/2 cup--7.00.20.04447.03.92.10.200000121290.0561206100.02
1CarbohydratesRarerNormalWholeDrinksJuice, carrot170g, 2/3 cup--5.30.80.14345.11.11.50.900000116280.4102504560.2
1CarbohydratesCommonNormalWholeDrinksJuice, orange165g, 2/3 cup--5.40.80.05355.41.51.30.30000000112270.0471452670.10.03
1CarbohydratesCommonNormalWholeDrinksJuice, orange, added vitamin c165g, 2/3 cup--5.40.80.0??5.41.51.30.30000000112270.0471452780.10.03
1CarbohydratesCommonExtraWholeDrinksJuice, orange, home squeezed125g, 1/2 cup--7.30.50.1??7.30.200000139330.1111386350.2
1CarbohydratesRarerNormalWholeDrinksJuice, pineapple85g, 1/3 cup--10.30.30.146410.33.53.3000000183440.1991431120
1CarbohydratesRarerNormalWholeDrinksJuice, tomato275g, 1 cup--3.30.70.03832.31.21.10.50000076180.87190220200.1
1CarbohydratesCommonExtraProcessedDrinksMilo, powder15g, 1.5 tablespoons--61.212.710.4??47.30.53.89.10002.9200.46.6166639828.882575690.231.8
1CarbohydratesCommonNormalProcessedDrinksMilo, with milk80g, 1/3 cup--11.14.24.03639.800.30.80021.070.9810.12.6408972.61994060.130.47
1CarbohydratesCommonNormalProcessedDrinksSoft drink, cola85g, 1/3 cup--10.50.00.063610.52.92.70000001684001111000
1CarbohydratesCommonExtraProcessedDrinksSoft drink, cola, decaffeinated85g, 1/3 cup--10.50.00.063610.52.92.70000001684001111000
1CarbohydratesRarerNormalProcessedDrinksSoft drink, ginger ale and other non-fruit flavours90g, 1/3 cup--9.80.00.0??9.8000000158380.121147000.06
1CarbohydratesRarerNormalProcessedDrinksSoft drink, lemonade110g, 1/3 cup--8.30.00.05458.30.70.80000001343201116000
1CarbohydratesRarerNormalWholeDrinksTonic water100g, 1/3 cup--8.80.00.0??8.8000000142340.01006000.1
1CarbohydratesRarerNormalProcessedDairyCondensed milk15g, 3 teaspoons--54.98.39.2??54.90.20.302.420.2613603250.152535710510.20.9
1CarbohydratesCommonNormalProcessedCondimentsBBQ sauce20g, 1 tablespoon--44.30.70.2??40.213.12.0.6000007381760.5914064000.290
1CarbohydratesRarerNormalProcessedCondimentsCranberry sauce25g, 1 tablespoon--39.70.20.1??39.1000006431540.1239100.06
1CarbohydratesRarerNormalProcessedCondimentsGravy, prepared from dry powder with water225g, 1 cup--4.00.70.5??0.100000.1200.10.2100240.131150200.010.06
1CarbohydratesRarerNormalProcessedCondimentsHoi Sin sauce25g, 1 tablespoon--37.21.75.4??33.59.79.910.1.243.10.89222204.71451155010.6
1CarbohydratesCommonExtraProcessedCondimentsMayonnaise, low fat40g, 2 tablespoons--21.50.75.3??16.100002.3020.7557133678
1CarbohydratesRarerNormalProcessedCondimentsOyster sauce45g, 2 tablespoons--21.02.81.0??15.61.61.40.60.34731133.924210379000.9
1CarbohydratesRarerNormalProcessedCondimentsPasta sauce, tomato-based120g, 1/2 cup--7.61.61.6??6.32.62.22.20.1228540.71334237801.750.2
1CarbohydratesRarerNormalProcessedCondimentsSauce, worcestershire50g, 2 tablespoons--17.61.30.2??16.96.86.341310.0816.7440.10311743.783890106000.120.4
1CarbohydratesCommonNormalProcessedCondimentsSweet chilli sauce50g, 2 tablespoons--18.90.92.6??15.06.35.74.40.541.40.54721132.93363134010.6
1CarbohydratesCommonNormalProcessedCondimentsTomato sauce35g, 2 tablespoons--24.31.20.2??23.37.67.11.5000004351040.721732893801.40.2
1CarbohydratesCommonNormalProcessedCerealsCoco pops10g, 1/4 cup--85.24.70.477736.80.50.81.20000.04000.315173629.0930164596170.16.01
1CarbohydratesRarerNormalWholeCerealsCongee (rice porridge)105g, 1/3 cup--8.50.70.1??0.0000.100000158380.0855400.010.12
1CarbohydratesCommonNormalProcessedCerealsCornflakes10g, 1/3 cup--80.28.60.67774.20.60.63.1000.1200.30.115523711013100860160.26
1CarbohydratesRarerNormalProcessedCerealsCrunchy nut corn flakes10g, 1/4 cup--82.66.53.3??31.72.122.50001.700.40.916253884.327100470160.26
1CarbohydratesRarerNormalWholeCerealsJust Right15g, 1/5 cup--71.68.81.560525.311.10.8.20000.3900.50.314623498.6813883260.81.52
1CarbohydratesCommonNormalWholeCerealsPorridge90g, 1/3 cup--10.22.01.45850.0001.70000.5700.50.2273650.9245328000.39
1CarbohydratesCommonNormalWholeCerealsRice bubbles10g, 1/3 cup--81.26.81.19286.20.200.9000.3500.40.2153736715.5251016583307.8
1CarbohydratesCommonNormalProcessedCerealsSultana Bran15g, 1/4 cup--64.49.81.273725.012.10.15.0000.200.60.2140433513.512075726991.374.78
1CarbohydratesRarerNormalProcessedCerealsVitabrits15g, 1 brit--61.79.32.36861.50.60.110.0000.3010.313793294.111032038000.922.7
1CarbohydratesCommonNormalProcessedCerealsWeet-bix15g, 1 bix--62.812.12.26961.90.50.211000.28010.314423441411035030000.656.5
1CarbohydratesCommonNormalWholeBreadsBread roll, white20g, 1/2 roll--45.69.63.07574.00.70.43.10000.8301.30.510702561.293013654701.520.85
1CarbohydratesRarerNormalWholeBreadsBread, multigrain20g, 3/4 slice--41.08.82.96262.70.30.24.80000.9301.20.49902361.623718847400.531.02
1CarbohydratesRarerNormalWholeBreadsBread, rye, dark20g, 2/3 slice--41.48.22.15042.50.50.67.10000.4301.10.49752332.44017053000.311
1CarbohydratesCommonNormalWholeBreadsBread, white20g, 3/4 slice--45.09.72.17573.50.30.22.80000.6800.80.310272451.482712345600.220.83
1CarbohydratesCommonExtraWholeBreadsBread, white, added omega-3s20g, 3/4 slice--45.09.72.3??3.50.30.22.8113800.749.9680.80.510352471.482712345600.220.83
1CarbohydratesCommonExtraWholeBreadsBread, white, added protein20g, 3/4 slice--44.69.42.3??1.70.302.70.5110.510232441.362812049000.94
1CarbohydratesCommonExtraWholeBreadsBread, white, toasted15g, 3/4 slice--53.611.62.56364.20.30.33.40000.81010.412232921.763214754300.250.99
1CarbohydratesCommonNormalWholeBreadsBread, wholemeal25g, 3/4 slice--39.79.02.97163.00.40.26.30000.9601.20.59822352.16120746800.411.19
1CarbohydratesRarerNormalWholeBreadsBreadcrumbs, white15g, 1/8 cup--66.212.53.67574.40.604.10000.801.60.814993581.915724768000.080.91
1CarbohydratesCommonNormalProcessedBreadsCrumpet, toasted20g, 1/2 crumpet--41.64.90.8??1.80.10.12.60000.0900.40.283720011884100200.070.34
1CarbohydratesRarerNormalProcessedBreadsFinger Bun20g, 1/4 bun--45.47.97.8??14.73.83.53.22.61.23.412052881.26209219400.140.19
1CarbohydratesRarerNormalProcessedBreadsHot Cross Bun20g, 1/3 bun--47.46.94.0??14.97.15.73.40001.700.91.110852592.363118328200.310.79
1CarbohydratesCommonNormalWholeBreadsMuffin, English, toasted20g, 1/3 muffin--42.210.11.57772.60.50.23.70000.2500.80.39732321.233114947600.061.23
1CarbohydratesRarerNormalWholeBreadsNaan bread20g, 1/5 naan--43.58.08.6??12.2002.93.113.1212052880.52617095150.7
1CarbohydratesRarerNormalWholeBreadsPizza base20g--46.77.22.2??5.130.31017243123326
1CarbohydratesCommonNormalWholeBreadsPocket bread15g, 1/4 pocket--52.69.12.16763.40.61.130000.5500.90.411492741.73012045100.080.7
1CarbohydratesCommonExtraWholeBreadsPocket bread, wholemeal20g, 1/4 pocket--47.68.62.15653.11.10.76.50000.5500.80.510812582.745620347800.081.22
1CarbohydratesCommonNormalWholeBreadsRaisin bread20g, 1/2 slice--49.18.13.8??14.66.86.62.71.10.91.211202682.062724318500.86
1CarbohydratesCommonExtraWholeBreadsRaisin toast15g, 1/2 slice--54.69.04.2??16.27.67.331.2211.412442972.293027020500.95
1CarbohydratesRarerNormalWholeBreadsRoti bread20g, 1/2 roti--45.58.16.459512.70062.032.31.511842830.658150117160.6
1CarbohydratesCommonNormalWholeAlcoholBeer1/3 schooner (150ml)--2.00.30.06660.100000000152360632720
1CarbohydratesCommonNormalWholeAlcoholBeer, Light1/2 schooner (200ml)--2.30.30.0??0.100000000103250.06632620
1CarbohydratesCommonNormalWholeAlcoholBeer, Low Carb1/2 schooner (200ml)--0.90.20.0??0.000000000120290.06525720
1CarbohydratesRarerNormalWholeAlcoholBrandy1 shot--0.30.00.0??0.3000000008972140.0611200.06
1CarbohydratesRarerNormalWholeAlcoholCider, apple1/3 schooner (150ml)--3.10.00.0??3.10.50.9000000161380.1134915000
1CarbohydratesRarerExtraWholeAlcoholCider, apple, sweet style1/5 schooner (85ml)--6.90.00.0??6.91.41.7000000221530.1657322000
1CarbohydratesRarerNormalWholeAlcoholGin1 shot--0.00.00.0??0.000000000899215000100
1CarbohydratesRarerNormalWholeAlcoholPort1 shot--12.40.20.0??12.47.35.10000006001430.1910821500.06
1CarbohydratesCommonNormalWholeAlcoholRum1 shot--0.00.00.0??0.0000000008872120.0610200
1CarbohydratesRarerNormalWholeAlcoholSherry1 shot--11.10.20.0??11.16.34.80000005771380.16531800.06
1CarbohydratesRarerExtraWholeAlcoholSherry, dry style2 shots--1.20.10.0??1.20.60.60000004351040.066391900.06
1CarbohydratesCommonNormalWholeAlcoholVodka1 shot--0.10.00.0??0.1000000008862120.06151000.06
1CarbohydratesRarerNormalWholeAlcoholWhisky1 shot--0.00.00.0??0.0000000008922130.0610100
1CarbohydratesCommonExtraWholeAlcoholWine, Red2/3 glass (100ml)--0.00.20.0??0.000000000285680.211891100.06
1CarbohydratesCommonNormalWholeAlcoholWine, white2/3 glass (100ml)--1.10.20.0??1.10.60.5000000271650.27452430.08
1CarbohydratesRarerNormalWholeAlcoholWine, white, sweet dessert style1/3 glass (50ml)--10.00.20.0??10.0000000410980.1512630.1
2ProteinsRarerNormalProcessedSoySausage, vegetarian style, raw-35g, 3/4 sausage-7.419.09.4very lowvery low1.90.60.31.5005.5602.10.98071932.52315060010.65
2ProteinsCommonNormalProcessedSoyTofu, firm-60g-0.012.07.3very lowvery low0.0007001.6404.115301272.97813040001.7
2ProteinsCommonExtraProcessedSoyTofu, silken or soft-85g-2.68.12.0very lowvery low0.80.101.5000.4501.10.3268641.86220121000.5
2ProteinsRarerNormalWholePaleoSeafoodBream, flesh, raw-35g-0.018.74.9very lowvery low0.00002684031271.51925.3211.21.74981190.383033280310.57
2ProteinsRarerExtraWholePaleoSeafoodBream, flesh, steamed-30g-0.022.35.4very lowvery low0.00002904401351.84995.7971.31.75781380.4323438221.210.8
2ProteinsRarerNormalWholePaleoSeafoodCrab, flesh only, steamed or boiled-45g-0.014.90.6very lowvery low0.0000.1274651.9525280420004.68
2ProteinsCommonExtraWholePaleoSeafoodFlathead, fried, peanut oil-25g-3.225.76.7very lowvery low0.00095223572.63318.252.21.57391770.63744510520.7
2ProteinsCommonNormalWholePaleoSeafoodFlathead, raw-35g-0.020.11.0very lowvery low0.000048111360.17179.4490.20.3377900.19283839210.150.57
2ProteinsCommonExtraWholePaleoSeafoodFlathead, steamed or poached-25g-0.026.11.2very lowvery low0.000060138460.21221.760.30.34871160.4324059110.370.7
2ProteinsRarerNormalWholePaleoSeafoodLobster, flesh only, steamed or boiled-30g-0.022.00.9very lowvery low0.00009053690.14152.820.20.2407970.24031130600.43.4
2ProteinsCommonNormalWholePaleoSeafoodOyster, raw-60g-0.612.02.4very lowvery low0.0000226219550.15470.7120.60.7303723.854922831020.9147.8
2ProteinsCommonNormalWholePaleoSeafoodPrawn, king, flesh only, cooked-30g-0.023.70.9very lowvery low0.00008461450.13154.440.20.24361040.426112755240.91.56
2ProteinsCommonExtraWholePaleoSeafoodPrawn, king, raw (green)-35g-0.020.50.6very lowvery low0.00005739290.08102.8170.10.1371890.75128235002.31.5
2ProteinsCommonExtraWholePaleoSeafoodPrawn, school, flesh only, cooked-40g-0.017.10.8very lowvery low0.00007154380.11133.440.20.2320760.513510352401.46
2ProteinsCommonNormalWholePaleoSeafoodSalmon, Atlantic, fillets, raw-35g-0.020.713.3very lowvery low0.0000505812465.591564.702.53.78452021.09253064200.31
2ProteinsCommonExtraWholePaleoSeafoodSalmon, Atlantic, grilled-30g-0.024.315.5very lowvery low0.0000589946536.511822.332.94.39872361.329360493.20.36
2ProteinsCommonExtraWholePaleoSeafoodSalmon, Atlantic, steamed or poached-30g-0.024.415.7very lowvery low0.0000595955546.581840.822.94.49942371.28263064200.36
2ProteinsCommonNormalWholePaleoSeafoodSalmon, red, canned in brine-35g-0.020.511.2very lowvery low0.0000808990404.771969.372.32.97641821.163127040001.10.85
2ProteinsRarerNormalWholePaleoSeafoodSardine, canned in oil-35g-0.021.015.1very lowvery low0.000010841209834.742431.714.44.79162191.925823458501.73
2ProteinsRarerNormalWholePaleoSeafoodScallop, raw-40g-1.918.51.0very lowvery low0.500.20123171170.07307.7350.40.2384921.14230322000.82.93
2ProteinsCommonNormalWholePaleoSeafoodSnapper, raw-35g-0.020.41.6very lowvery low0.000042194470.32266.0190.30.5405970.3324508510.60.7
2ProteinsRarerNormalWholePaleoSeafoodSquid or calamari, raw-40g-0.016.71.2very lowvery low0.000089245240.05333.360.40.3328781.33615628411.3
2ProteinsCommonNormalWholePaleoSeafoodTuna, canned in brine-30g-0.023.82.5very lowvery low0.0000916110.48721.0380.814971191.072621232701.01
2ProteinsCommonNormalWholePaleoSeafoodWhiting, king george, raw-35g-0.020.30.7very lowvery low0.00004646570.14114.5470.20.2372890.21293647210.540.82
2ProteinsCommonExtraWholePaleoMeatsBacon, fried-30g-3.121.95.8very lowvery low1.80.30.91.105262.685.2780.52.16461541.62633020002.9
2ProteinsCommonNormalWholePaleoMeatsBacon, raw-50g-1.414.63.4very lowvery low0.70.30.30.703151.573.0940.31.2403961.11724014001.9
2ProteinsCommonExtraWholePaleoMeatsBeef, fillet steak, fully-trimmed, raw-30g-0.022.06.3very lowvery low0.0000368782.5995.1980.62.46081452.18273765610.93.74
2ProteinsCommonNormalWholePaleoMeatsBeef, fillet steak, raw-35g-0.021.59.3very lowvery low0.0000418743.9896.8080.63.77101702.13263645510.883.59
2ProteinsCommonExtraWholePaleoMeatsBeef, fillet steak, untrimmed, grilled-25g-0.030.88.8very lowvery low0.00003410983.97116.9910.63.28492032.12253374800.747.37
2ProteinsRarerNormalWholePaleoMeatsBeef, heart, raw-40g-0.018.23.0very lowvery low0.00003101140.6554.4410.61.2420100517280911.6
2ProteinsRarerNormalWholePaleoMeatsBeef, kidney, raw-40g-0.018.21.6very lowvery low0.0000176630.3646.6130.20.6369885.41525016051.8
2ProteinsRarerNormalWholePaleoMeatsBeef, liver, raw-35g-2.720.08.6very lowvery low0.00001591022422.08560.7891.42.87041685.81532078143.6
2ProteinsCommonExtraWholePaleoMeatsBeef, rump steak, raw-35g-0.018.913.3very lowvery low0.0000214596.1459.6440.65.38151951.96233324610.873.53
2ProteinsCommonExtraWholePaleoMeatsBeef, sirloin steak, raw-35g-0.021.415.3very lowvery low0.0000382236.8854.8390.56.49302222233305010.863.16
2ProteinsCommonExtraWholePaleoMeatsChicken, breast, lean, baked-25g-0.029.03.9very lowvery low0.000007331.8618.4280.61.26371520.5303204600.220.83
2ProteinsCommonExtraWholePaleoMeatsChicken, breast, lean, grilled-25g-0.029.82.5very lowvery low0.000022141.1911.6460.30.85981430.43754300.140.68
2ProteinsCommonNormalWholePaleoMeatsChicken, breast, lean, raw-30g-0.022.31.6very lowvery low0.000059300.6622.680.30.54381050.4283004102.20.7
2ProteinsRarerExtraWholePaleoMeatsChicken, drumstick, with skin & fat, baked-25g-0.328.613.1very lowvery low0.300000646.636.8481.849772331.542628711300.342.59
2ProteinsRarerNormalWholePaleoMeatsChicken, drumstick, with skin & fat, raw-40g-0.017.69.3very lowvery low0.0000012764.627.4221.42.86451540.61202406700.371.56
2ProteinsCommonExtraWholePaleoMeatsChicken, thigh, lean, baked-30g-0.024.28.7very lowvery low0.000000584.301.22.77331750.9262907600.362
2ProteinsCommonNormalWholePaleoMeatsChicken, thigh, lean, raw-40g-0.018.35.0very lowvery low0.000009572.423.6250.81.54961180.7242806200.641.5
2ProteinsRarerNormalWholePaleoMeatsCorned beef-40g-0.218.43.0very lowvery low0.20.20080111.378.1070.11.24251021.81527012000.682.5
2ProteinsRarerNormalWholePaleoMeatsCrocodile, tail fillet, raw-30g-0.022.51.6very lowvery low0.0000426730.6442.5030.40.544210602251
2ProteinsRarerNormalWholePaleoMeatsDuck, lean, raw-40g-0.017.85.5very lowvery low0.000005782.725.1980.81.75061211.8192709100.452
2ProteinsRarerNormalWholePaleoMeatsEmu, steak, raw-25g-0.025.51.9very lowvery low0.0000041240.7110.7730.40.65041204.3283475400.3
2ProteinsCommonNormalWholePaleoMeatsHam-40g-2.017.02.5very lowvery low0.90.20.21.805221.128.5310.30.84671120.66277116700.051.91
2ProteinsCommonExtraWholePaleoMeatsKangaroo, loin fillet, grilled-25g-0.030.71.2very lowvery low0.0000235680.3648.3650.40.45661354.1303904401.63.05
2ProteinsCommonNormalWholePaleoMeatsKangaroo, loin fillet, raw-35g-0.021.40.9very lowvery low0.00215570.2649.8770.30.3397953.426350400.682.3
2ProteinsRarerNormalWholePaleoMeatsLamb, brain, raw-55g-0.012.38.0very lowvery low0.000004942421.22574.46412.25051211.712340120121.1
2ProteinsCommonNormalWholePaleoMeatsLamb, leg roast, raw-35g-0.019.412.3very lowvery low0.0000126624.7364.3170.85.17861881.82263066000.523.5
2ProteinsCommonExtraWholePaleoMeatsLamb, leg roast, roasted-25g-0.028.512.8very lowvery low0.00003217924.86117.28415.49582292.32262816000.294.68
2ProteinsCommonNormalWholePaleoMeatsLamb, loin chop, raw-30g-0.022.024.4very lowvery low0.0000165548.58103.831.211.12763051.35212425300.721.97
2ProteinsCommonExtraWholePaleoMeatsLamb, loin chop, untrimmed, grilled-25g-0.026.818.9very lowvery low0.000057201017.07173.1631.38.111542762.33272816400.333.49
2ProteinsRarerNormalWholePaleoMeatsMutton, leg roast, raw-35g-0.019.612.9very lowvery low0.000033181115.08124.61715.28111943.77313097300.284.32
2ProteinsCommonNormalWholePaleoMeatsPork, fillet, raw-30g-0.023.11.1very lowvery low0.00000150.52.0020.10.44331030.86263904200.311.75
2ProteinsCommonExtraWholePaleoMeatsPork, fillet, roasted-25g-0.028.52.2very lowvery low0.000002100.994.0040.20.85661350.98273904400.112.4
2ProteinsCommonNormalWholePaleoMeatsPork, loin roast, raw-35g-0.019.916.4very lowvery low0.0000017546.9935.9062.36.19432250.36213134700.211.34
2ProteinsCommonExtraWholePaleoMeatsPork, loin roast, roasted-25g-0.028.916.3very lowvery low0.00000221266.8950.7952.35.910932610.49233145500.052.27
2ProteinsRarerNormalWholePaleoMeatsQuail, flesh & skin, raw-40g-0.018.511.0very lowvery low0.00000311044.5231.1852.63.37221721.3245004500.750.74
2ProteinsCommonExtraWholePaleoMeatsTurkey, breast with skin & fat, raw-35g-0.020.48.5very lowvery low0.000000312.1701.10.86631580.562333621700.311.3
2ProteinsCommonExtraWholePaleoMeatsTurkey, breast with skin & fat, baked-25g-0.026.56.9very lowvery low0.000000162.366.351.31.97051680.632330119000.331.74
2ProteinsCommonExtraWholePaleoMeatsTurkey, breast, lean, baked-25g-0.029.44.0very lowvery low0.000008451.1215.121.61.16481550.62633021000.351.9
2ProteinsCommonNormalWholePaleoMeatsTurkey, breast, lean, raw-30g-0.021.63.3very lowvery low0.000006370.9212.4741.30.94901170.42537024000.341.3
2ProteinsCommonNormalWholePaleoMeatsTurkey, deli-sliced-45g-0.715.58.7very lowvery low0.0000003.701.72.96081451.21622082000.11.5
2ProteinsCommonExtraWholePaleoMeatsVeal, cutlet, grilled-25g-0.027.54.4very lowvery low0.0000298621.4785.7070.32.16321511.08192894500.363.53
2ProteinsCommonNormalWholePaleoMeatsVeal, cutlet, raw-30g-0.024.23.0very lowvery low0.0000287481.0367.5950.21.35231250.7223184410.543.47
2ProteinsRarerNormalWholePaleoMeatsVenison, diced, lean, raw-30g-0.022.01.1very lowvery low0.000092130.3120.1510.10.5415993.1283805800.454.4
2ProteinsCommonNormalWholePaleoEggsEgg-55g, 1 egg-0.312.79.9very lowvery low0.300.30068934.1276.1751.42.75871401.531011413402.181.12
2ProteinsCommonNormalWholePaleoEggsEgg white-60g, 2 whites-0.411.20.0very lowvery low0.400.4000000197470.211119175000
2ProteinsCommonExtraWholePaleoEggsEgg white, hard-boiled-60g, 2 whites-0.411.60.0very lowvery low0.400.4000000204490.211112000
2ProteinsCommonNormalWholePaleoEggsEgg yolk-45g, 2 yolks-0.215.628.2very lowvery low0.200.200187012.0187.2482.98.61311313481045807.742.5
2ProteinsCommonExtraWholePaleoEggsEgg yolk, hard-boiled-45g, 2 yolks-0.216.131.7very lowvery low0.200.200210013.4210.4883.39.614503464.87974708.012.7
2ProteinsRarerNormalWholePaleoEggsEgg, duck-55g, 3/4 egg-0.912.813.8very lowvery low0.90003206.53013.77421773.85172221461.341.41
2ProteinsRarerExtraWholePaleoEggsEgg, duck, boiled-55g, 3/4 egg-0.912.313.2very lowvery low0.90003086.2800.93.57141713.7162131401.161.36
2ProteinsCommonExtraWholePaleoEggsEgg, fried-45g, 1 egg-0.316.220.5very lowvery low0.300.3001082168.8125.9634.44.810392482815314603.391.3
2ProteinsCommonExtraWholePaleoEggsEgg, hard-boiled-55g, 1 egg-0.712.49.5very lowvery low0.30.10.21.2065893.9673.281.32.65831391.61101071278.961.24
2ProteinsCommonExtraWholePaleoEggsEgg, omega-3 enriched-55g, 1 egg-0.312.46.0very lowvery low0.300.30411202.34125.74511.64381051.61201200141.2
2ProteinsCommonExtraWholePaleoEggsEgg, poached-55g, 1 egg-0.312.211.2very lowvery low0.300.300771064.6886.4391.63627150210778702.751.22
2ProteinsRarerNormalWholePaleoEggsEgg, quail-55g, 6 eggs-0.413.011.1very lowvery low0.40001204.3201.13.66391533.65131321411.081.47
3FatsCommonNormalWholePaleoVegetablesAvocado--15g, 1 tablespoon0.52.021.4very lowvery low0.50.10.32.812.82.74.88622060.64275094111.940.56
3FatsCommonNormalWholeVegetablesGuacamole, avocado dip--18g, 1 tablespoon1.22.017.4very lowvery low1.10.40.633.97281740.925461108260.5
3FatsCommonNormalWholePaleoVegetablesOlive, green or black--15g, 3 olives2.62.120.4very lowvery low0.0003.300014.802.12.68822111.752372147217.250
3FatsRarerNormalWholePaleoSeafoodCaviar, black--57g, 3 table spoons0.010.95.4very lowvery low0.0000700748291.311506.62.41.2386920.5360212001.1
3FatsCommonNormalWholeOils & SpreadsDairy blend, butter & vegetable oil spread--3g, 3/4 teaspoon0.60.582.4very lowvery low0.6000200031.719.5710.35.3068733023348509.40
3FatsRarerNormalWholeOils & SpreadsDripping, beef--3g, 2/3 teaspoon0.00.2100.0very lowvery low0.000000040.702.852.3703884000000.850.01
3FatsRarerNormalWholeOils & SpreadsLard--3g, 2/3 teaspoon0.00.2100.0very lowvery low0.003703884000000
3FatsCommonNormalWholeOils & SpreadsMargarine--3g, 3/4 teaspoon0.50.480.5very lowvery low0.500000024.4036.16299371501207800240
3FatsCommonExtraWholeOils & SpreadsMargarine, monounsaturated--6g, 1 teaspoon0.00.365.9very lowvery low0.000000031.6016.14.24455840120594016.080.04
3FatsCommonExtraWholeOils & SpreadsMargarine, monounsaturated, reduced fat--6g, 1 teaspoon0.00.350.5very lowvery low0.0000024.9011.10.1875448572
3FatsCommonExtraWholeOils & SpreadsMargarine, reduced fat--6g, 1 teaspoon0.30.249.4very lowvery low0.300000015.8021.9.5183643901473800110
3FatsRarerNormalWholeOils & SpreadsOil, almond--3g, 2/3 teaspoon0.00.0100.0very lowvery low0.0000065.2024.63700884000000
3FatsCommonNormalWholeOils & SpreadsOil, canola--3g, 2/3 teaspoon0.00.0100.0very lowvery low0.000000059.3028.7.33700884000026.220.04
3FatsRarerNormalWholeOils & SpreadsOil, grapeseed--3g, 2/3 teaspoon0.00.0100.0very lowvery low0.0000019.9064.11.37008840002.3
3FatsRarerNormalWholeOils & SpreadsOil, macadamia--3g, 2/3 teaspoon0.00.0100.0very lowvery low0.0080.51.213.3700884000000
3FatsCommonNormalWholeOils & SpreadsOil, olive--3g, 2/3 teaspoon0.00.0100.0very lowvery low0.000000071.208.715.37008840000021.70.01
3FatsRarerNormalWholeOils & SpreadsOil, palm--3g, 2/3 teaspoon0.00.0100.0very lowvery low0.0003709.348.3700884000000
3FatsCommonNormalWholeOils & SpreadsOil, peanut--3g, 2/3 teaspoon0.00.0100.0very lowvery low0.000000043.8033.18.37008840.1100013.80.1
3FatsRarerNormalWholeOils & SpreadsOil, rice bran--3g, 2/3 teaspoon0.00.0100.0very lowvery low0.000000039.6032.22.370088400
3FatsRarerNormalWholeOils & SpreadsOil, sesame--3g, 2/3 teaspoon0.00.0100.0very lowvery low0.0000039.2041.15.37008840002.3
3FatsRarerNormalWholeOils & SpreadsOil, soybean--3g, 2/3 teaspoon0.00.0100.0very lowvery low0.000000018.5062.14.37008840000014.30
3FatsRarerNormalWholeOils & SpreadsOil, sunflower--3g, 2/3 teaspoon0.00.0100.0very lowvery low0.000000025.1059.10.37008840000056.10.01
3FatsRarerNormalWholeOils & SpreadsSuet--3g11.00.086.7very lowvery low0.003395811000000
3FatsCommonNormalWholePaleoNuts & SeedsAlmonds--6g, 4 almonds4.819.554.7??4.8008.800035.8012.3.725035983.92607405028.143.69
3FatsCommonNormalWholePaleoNuts & SeedsCashews--6g, 4 cashews16.817.049.22525.5005.900031.107.58.4243758252505501100.735.5
3FatsCommonNormalWholePaleoNuts & SeedsCoconut cream--15g, 3 teaspoons3.61.518.9??3.50.20.60.80000.6600.1177891880.661718617000.35
3FatsCommonNormalWholePaleoNuts & SeedsCoconut milk, canned--18g, 1 tablespoon2.01.615.8??1.80.10.20.30000.5500.114.6461540.71014620000.27
3FatsCommonExtraWholePaleoNuts & SeedsCoconut milk, reduced fat, canned--42g, 1/5 cup1.10.67.1??0.90.10.100000.25006.4291700.266115000.22
3FatsRarerNormalWholePaleoNuts & SeedsCoconut, fresh, flesh--9g3.43.430.1??3.10.40.27.80001.500.326.12903080.753230510200.56
3FatsRarerNormalWholePaleoNuts & SeedsCoconut, grated & desiccated--6g7.36.665.4??6.60.50.615.0003.2600.657.27726621.7725741501.11.17
3FatsRarerNormalWholePaleoNuts & SeedsHazelnuts--6g, 4 hazelnuts5.114.861.4??4.40010.00048.707.22.726896423.216068030162.2
3FatsCommonNormalWholePaleoNuts & SeedsMacadamias--3g, 1.5 macadamias4.57.676.2??4.500600061.400.910.30687331.895330311.41.2
3FatsRarerNormalWholePaleoNuts & SeedsPecans--3g, 3 pecans (halves)4.99.871.9??4.3008.400039.30254.529737102.4110500315.63.9
3FatsRarerNormalWholePaleoNuts & SeedsPine nuts--3g, 1/2 tablespoon4.513.070.0??3.4005.100022.9039.4.229256994.12306003012.945.3
3FatsRarerNormalWholePaleoNuts & SeedsPistachios--6g, 10 pistachios6.819.750.6??5.900900026.7015.5.823895713.9100950704.12.3
3FatsRarerNormalWholeNuts & SeedsPumpkin seeds--6g, 3/4 tablespoon13.724.445.6??1.00.50.510.014.1020.8.424165771053582020207.46
3FatsRarerNormalWholeNuts & SeedsSesame seeds--6g, 1/2 tablespoon0.922.255.6??0.60010.00021.9024.6.825306045.2340170240193.65.5
3FatsRarerNormalWholeNuts & SeedsSunflower seeds--6g, 1/2 tablespoon2.226.851.0??2.00010.0009.85034.4.324655894.63704600039.135.82
3FatsRarerNormalWholeNuts & SeedsTahini (sesame seed pulp)--6g, 1/3 tablespoon1.020.460.7??0.70013.00022.40287.527176495.1320190790213.55.53
3FatsRarerNormalWholePaleoNuts & SeedsWalnuts--3g, 2 walnuts (halves)3.014.469.2??2.7006.400012.1049.4.429046942.5150440302.62.53
3FatsCommonNormalWholeLegumesPeanuts--6g, 7 peanuts8.924.747.11315.1008.200023.0014.7.123765672.3160540109.53
3FatsCommonNormalWholeDairyButter--3g, 3/4 teaspoon0.01.181.5very lowvery low0.0000190019.896.3251.853.30367250.0122377608.950.06
3FatsCommonExtraWholeDairyButter, no added salt--3g, 3/4 teaspoon0.01.181.5very lowvery low0.0000190019.896.3251.853.303672502231008.950.04
3FatsCommonExtraWholeDairyButter, reduced salt--3g, 3/4 teaspoon0.01.181.5very lowvery low0.0000190019.896.3251.853.30367250.012335008.950.06
3FatsRarerNormalWholeDairyCheese spread, cream cheese--9g, 2 teaspoons2.811.133.0??2.801.309.190.921.14533470.12105033201.47
3FatsCommonNormalWholeDairyCheese, feta--12g0.217.422.8very lowvery low0.20005.980.714.11652780.321579110701.75
3FatsCommonNormalWholeDairyCream, pure, 35% fat--9g, 2 teaspoons1.82.335.5very lowvery low1.80004708.6487.3411.422.13833300.0261203600.18
3FatsCommonExtraWholeDairyCream, rich or double thick--6g, 1 teaspoon1.71.649.4very lowvery low1.700065012.0121.376231.18824500.0261203601.640.18
3FatsRarerNormalWholeDairyDip, sour cream-based--18g, 1 tablespoon4.44.417.4??4.40004.580.411.8351990.581522060000.48
3FatsRarerNormalWholeDairyGhee, clarified butter--3g, 2/3 teaspoon0.00.399.9very lowvery low0.000000027.202653701884005200.01
3FatsCommonNormalWholeDairySour cream--9g, 1.5 teaspoons2.52.338.7??2.500011.0124.15193630.0871073100.22
3FatsCommonExtraWholeDairySour cream, light--15g, 3 teaspoons4.73.920.3??4.70005.820.512.9082170.11121715100.4
3FatsCommonNormalProcessedCondimentsDressing, French--12g, 1/2 tablespoon11.70.123.8??11.45.360005.48014.2.81103263000183007.80
3FatsRarerNormalProcessedCondimentsHollandaise sauce--6g, 1 teaspoon0.45.162.4??0.30.10.20.138.24045741.1655212530.72
3FatsCommonNormalProcessedCondimentsMayonnaise--3g, 1 teaspoon2.70.976.7??2.5000025.503710.29116950.3316468010.70
3FatsCommonExtraProcessedCondimentsMayonnaise, reduced fat--15g, 3 teaspoons23.20.521.2??18.65.35.20007.4209.92.811872840.22176950110
3FatsCommonNormalProcessedCondimentsPeanut butter--6g, 1 teaspoon12.022.250.0??8.6005.8005734.604.18.724705901.7718058347168.452.77
3FatsCommonExtraProcessedCondimentsPeanut butter, no added sugar or salt--6g, 1 teaspoon9.724.354.3??5.56.5006137.604.59.426346291.771656082568.452.77
4Negligible MacronutrientsRarerNormalWholePaleoVegetablesArtichoke, globe5 artichokes--1.32.80.2very lowvery low0.90.30.48.100000145350.5183606160.6
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesAsparagus40 spears--1.42.50.1very lowvery low1.40.80.52.30000089211153202150.60.2
4Negligible MacronutrientsCommonExtraWholePaleoVegetablesAsparagus, canned2.5 cups--1.51.90.1very lowvery low1.50.60.53.900000101241.6712024060.6
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesBeans, green60 beans--2.72.40.2very lowvery low1.30.20.93.100000122291.073022122300.54
4Negligible MacronutrientsCommonExtraWholePaleoVegetablesBeans, green, boiled3 cups--2.21.50.2very lowvery low1.70.50.92.50000089211.117803130.8
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesBok Choy, raw20 cups--0.62.60.2very lowvery low0.60.20.42.40000081191.461926059180.140.36
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesBroccoli25 cups--0.44.40.3very lowvery low0.40.20.13.60124300.862234522990.180.6
4Negligible MacronutrientsCommonExtraWholePaleoVegetablesBroccoli, boiled---0.44.60.3very lowvery low0.40.20.13.80.1129310.852130522570.180.6
4Negligible MacronutrientsRarerNormalWholePaleoVegetablesBrussels sprouts, raw23 sprouts--2.13.80.3very lowvery low2.10.814.5150360.918380301100.3
4Negligible MacronutrientsCommonExtraWholePaleoVegetablesCabbage, red, raw4 cups--2.72.20.3very lowvery low2.70.81.23.4122290.61445016690.3
4Negligible MacronutrientsCommonExtraWholePaleoVegetablesCabbage, white, boiled, drained2 cups--3.51.60.1very lowvery low3.51.522.800000113270.5115275144300.25
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesCabbage, white, raw3 cups--3.41.60.1very lowvery low3.41.51.92.700000109260.5115293155500.26
4Negligible MacronutrientsCommonExtraWholePaleoVegetablesCapsicum, green3 capsicums--2.51.60.1very lowvery low2.511.32.40000092220.58101652980.050.19
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesCapsicum, red2 capsicums--3.51.50.2very lowvery low3.51.91.71.800000106250.3617421524.030.19
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesCauliflower5 cups--1.92.10.2very lowvery low1.90.91.12.70000099240.4815297316700.25
4Negligible MacronutrientsCommonExtraWholePaleoVegetablesCauliflower, boiled4 cups--2.02.20.2very lowvery low2.00.91.12.800000103250.4715278315200.25
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesCelery4 cups--2.30.60.1very lowvery low1.20.50.71.50000064150.25102679750.020.21
4Negligible MacronutrientsCommonExtraWholePaleoVegetablesCherry tomatoes24 tomatoes--2.20.50.1very lowvery low2.21.211.70000065160.51224010280.14
4Negligible MacronutrientsCommonExtraWholePaleoVegetablesChillies, green---1.02.80.3very lowvery low1.00.30.612.0.1181431.61128041280.4
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesChillies, red---4.21.40.4very lowvery low4.22.31.910.0.1200481.12830032010.3
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesChives---2.61.50.3very lowvery low2.61.90.44.7120292.8122107290.4
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesCucumber7 cups--1.20.80.1very lowvery low1.20.60.61.40000050120.221413610700.18
4Negligible MacronutrientsCommonExtraWholePaleoVegetablesCucumber, lebanese---1.90.40.1very lowvery low1.90.9110000051120.271087191300.18
4Negligible MacronutrientsCommonExtraWholePaleoVegetablesEggplant, grilled---4.11.70.5very lowvery low4.11.72.24.10.1148350.3113267844.730.16
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesEggplant, raw5 cups--2.41.00.3very lowvery low2.411.32.5089210.198160532.990.09
4Negligible MacronutrientsRarerNormalWholePaleoVegetablesFennel---3.31.00.1very lowvery low3.31.41.41.80000092220.1102803890.1
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesGarlic, peeled---10.26.12.8very lowvery low1.50.60.416.0.221.20.85221251.7255108111
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesGinger, peeled---4.80.80.4very lowvery low1.70.90.82.80.1132320.6282401130.4
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesLeek3 cups--3.31.90.4very lowvery low3.31.31.33.2125300.631323215270.350.27
4Negligible MacronutrientsCommonExtraWholePaleoVegetablesLettuce, cos10 cups--1.81.40.3very lowvery low1.810.81.80.180190.71321018130.210.31
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesLettuce, iceberg30 cups--0.41.00.1very lowvery low0.40.20.21.50000040100.61112052640.040.21
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesMushroom10 cups--1.43.30.3very lowvery low0.30.10.11.50103250.27103108100.56
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesParsley30 cups--0.52.30.2very lowvery low0.50.10.26.1000001102611.5401043591170.761.47
4Negligible MacronutrientsRarerNormalWholePaleoVegetablesRadish4 cups--1.90.80.2very lowvery low1.90.81.11.162151.19180202300.2
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesShallot, peeled1.5 cups--3.21.60.2very lowvery low3.21.71.51.900000104250.614222454240.230.35
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesSilverbeet25 cups--1.11.60.2very lowvery low1.10.50.51.90000070172.527283212230.150.54
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesSpinach, English40 cups--0.72.60.3very lowvery low0.70.20.44.10.1101243.57462323291.210.66
4Negligible MacronutrientsCommonExtraWholePaleoVegetablesSpinach, English, boiled6 cups--0.83.10.4very lowvery low0.80.30.54.80.1119283.918362326191.360.73
4Negligible MacronutrientsRarerNormalWholePaleoVegetablesSprouts, alfalfa50 cups--0.53.20.3very lowvery low0.50.20.22.20.191220.782158393620.5
4Negligible MacronutrientsRarerNormalWholePaleoVegetablesSprouts, bean6 cups--1.42.70.1very lowvery low0.90.40.41.60000084200.34121291100.060.51
4Negligible MacronutrientsRarerNormalWholePaleoVegetablesSquash, button---3.22.70.2very lowvery low2.91.31.50.500000110260.3121401260.2
4Negligible MacronutrientsRarerNormalWholePaleoVegetablesSquash, scallopini3 cups--2.12.20.2very lowvery low2.01.10.90.50000084200.8101809260.3
4Negligible MacronutrientsRarerNormalWholePaleoVegetablesSwede, peeled2 cups--3.70.90.07263.41.31.92.20000093220.31131012270.2
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesTomato3 tomatoes--2.41.00.1very lowvery low2.31.21.11.20000074180.2772148180.260.31
4Negligible MacronutrientsCommonExtraWholePaleoVegetablesTomato, whole, canned1.5 cups--3.00.80.3very lowvery low3.01.61.31.388210.2917086100.1
4Negligible MacronutrientsRarerNormalWholePaleoVegetablesTurnip, peeled2 cups--3.41.30.0very lowvery low3.21.31.71.70000094220.3832024230.2
4Negligible MacronutrientsRarerNormalWholePaleoVegetablesWatercress33 cups--0.82.90.4very lowvery low0.70.10.43.811026323570481010.7
4Negligible MacronutrientsCommonNormalWholePaleoVegetablesZucchini5 cups--1.60.80.3very lowvery low1.60.80.71.2061150.49161911220.550.33
4Negligible MacronutrientsRarerExtraProcessedSweetenersIntense sweetener, containing sucralose, tablet---76.910.00.0??76.90000001400334000700000
4Negligible MacronutrientsRarerNormalProcessedSweetenersIntense sweetener, powdered---93.00.00.0??27.0000000155437100673000
4Negligible MacronutrientsRarerNormalWholePaleoHerbs & SpicesBasil---1.72.00.6very lowvery low0.0004.20.1119281.83042013531.9
4Negligible MacronutrientsRarerNormalWholeHerbs & SpicesBonox (beef extract)---6.516.60.2very lowvery low0.0000000040196260690666001.5
4Negligible MacronutrientsRarerNormalWholePaleoHerbs & SpicesChilli powder---20.512.316.8very lowvery low10.134.3144134414.31701920101002.7
4Negligible MacronutrientsCommonNormalWholePaleoHerbs & SpicesChillies, dried, ground---29.614.116.8very lowvery low10.427.3.2157337620
4Negligible MacronutrientsCommonNormalWholePaleoHerbs & SpicesCinnamon, ground---25.54.22.7very lowvery low13.854.0.51026245385650018290.952
4Negligible MacronutrientsRarerNormalWholePaleoHerbs & SpicesCloves, ground---30.86.017.3very lowvery low2.734.4.71536367246
4Negligible MacronutrientsRarerNormalWholePaleoHerbs & SpicesCoriander seed, ground---10.513.019.8very lowvery low8.843.1.1147635328
4Negligible MacronutrientsCommonNormalWholePaleoHerbs & SpicesCoriander, fresh, leaves & stems---3.73.10.7very lowvery low2.511.13.50.1167406.81852028480.4
4Negligible MacronutrientsCommonNormalWholePaleoHerbs & SpicesCumin seeds, ground---33.318.425.8very lowvery low2.310.1.81915457168
4Negligible MacronutrientsRarerNormalWholePaleoHerbs & SpicesCurry powder---30.912.713.8very lowvery low10.227.0.7145934829.6255154052114.1
4Negligible MacronutrientsCommonNormalWholePaleoHerbs & SpicesGinger, dried, ground---58.68.54.6very lowvery low0.913.1.5141833932
4Negligible MacronutrientsRarerNormalWholePaleoHerbs & SpicesMustard powder, dry---17.229.439.5very lowvery low5.000.1000023.9011.22249537731065034.9
4Negligible MacronutrientsCommonNormalWholePaleoHerbs & SpicesNutmeg, ground---27.56.437.6very lowvery low14.920.26.211950613
4Negligible MacronutrientsCommonNormalWholePaleoHerbs & SpicesOregano, dried---25.54.22.7very lowvery low13.854.0.51026245385650018290.952
4Negligible MacronutrientsCommonNormalWholePaleoHerbs & SpicesPepper, ground, black or white---42.110.72.7very lowvery low0.60.20.226.0.1120828921.61426672501.28
4Negligible MacronutrientsCommonExtraWholePaleoHerbs & SpicesSalt, rock---0.00.00.0very lowvery low0.0000000000001133817700.1
4Negligible MacronutrientsCommonExtraWholePaleoHerbs & SpicesSalt, sea---0.00.00.0very lowvery low0.0000000000001243703400.1
4Negligible MacronutrientsCommonNormalWholePaleoHerbs & SpicesSalt, table, iodised---0.00.00.0very lowvery low0.0000000000001983816800.1
4Negligible MacronutrientsCommonExtraWholePaleoHerbs & SpicesSalt, table, non-iodised---0.00.00.0very lowvery low0.0000000000001173817800.1
4Negligible MacronutrientsCommonNormalWholePaleoHerbs & SpicesThyme, dried---29.18.16.0very lowvery low1.8372.2114927468
4Negligible MacronutrientsCommonNormalWholePaleoHerbs & SpicesTurmeric, ground---46.37.78.6very lowvery low25.121.2.7138033026
4Negligible MacronutrientsRarerNormalWholePaleoFruitGuava1.5 cups--3.50.70.5??3.421.15.4000144340.21215042430.1
4Negligible MacronutrientsCommonNormalWholePaleoFruitLemon6 lemons--1.80.60.2??1.80.60.82.500000115270.391202480.1
4Negligible MacronutrientsRarerNormalWholePaleoFruitLime11 limes--1.20.80.2??1.20.50.54.100000122290.3111503470.1
4Negligible MacronutrientsRarerNormalWholePaleoFruitRhubarb, stalk10 stalks--1.71.50.2??1.70.70.92.20000094220.3101301280.3
4Negligible MacronutrientsRarerNormalWholePaleoFruitTamarillo---3.42.00.1??3.40.90.84.700000150360.7162801150.2
4Negligible MacronutrientsCommonNormalWholeDrinksCoffee, black---0.10.10.0very lowvery low0.00.100000510.03433400.01
4Negligible MacronutrientsCommonExtraWholeDrinksCoffee, decaffeinated---0.10.10.0very lowvery low0.10.100000410.4670200.01
4Negligible MacronutrientsCommonExtraWholeDrinksCoffee, ground beans, long black---0.10.10.0very lowvery low0.10.100000410.3773200.010.02
4Negligible MacronutrientsCommonExtraWholeDrinksEspresso---0.00.10.2very lowvery low0.000000.10.1920.13801151400.010.05
4Negligible MacronutrientsCommonNormalWholeDrinksMineral water---0.00.00.0very lowvery low0.000000000000418000
4Negligible MacronutrientsRarerNormalWholeDrinksSoda water---0.00.00.0very lowvery low0.000000000100.031221000.1
4Negligible MacronutrientsCommonNormalWholeDrinksSoft drink, cola, diet---0.00.00.0very lowvery low0.0000000000001111000
4Negligible MacronutrientsRarerExtraWholeDrinksSoft drink, lemonade, diet---0.00.00.0very lowvery low0.0000000002001114000
4Negligible MacronutrientsCommonNormalWholeDrinksTea---0.00.10.1very lowvery low0.000000061006000
4Negligible MacronutrientsCommonExtraWholeDrinksTea, herbal---0.00.10.1very lowvery low0.0000000610.0819000.04
4Negligible MacronutrientsCommonExtraWholePaleoDrinksWater, bottled, still---0.00.00.0very lowvery low0.00000000000050100
4Negligible MacronutrientsCommonNormalWholePaleoDrinksWater, tap---0.00.00.0very lowvery low0.000000000000103000
4Negligible MacronutrientsCommonExtraProcessedCondimentsDressing, French, reduced fat---2.90.10.1??2.702.70000085200.10281310000
4Negligible MacronutrientsRarerNormalProcessedCondimentsEnglish mustard---6.25.83.1??3.61.21.94.10002.0600.80.13488325516014200.8
4Negligible MacronutrientsRarerNormalProcessedCondimentsFish sauce---4.46.80.3??4.400.41.20.1213511.52115206799000.73
4Negligible MacronutrientsCommonNormalProcessedCondimentsSoy sauce---2.75.40.0??1.70.30.8000000162391.44301806555000.3
4Negligible MacronutrientsCommonNormalProcessedCondimentsVegemite---1.623.90.9??1.6006.55171234.0421002962004.19
4Negligible MacronutrientsRarerNormalProcessedCondimentsVinegar---0.00.10.0??0.00000006516016500
5Mixed MacronutrientsRarerNormalProcessedSoySoy milk - 3/4 cup1 miniblock1 miniblock1.5 miniblocks4.63.72.73632.600.10.60000.5601.50.4246590.47211914401.120.15
5Mixed MacronutrientsRarerNormalProcessedSoyTempeh, fried - 75g1 miniblock2.5 miniblocks8.5 miniblocks12.223.233.8??0.90.10.12.97.7118.4.518754489.211554295501.7
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsAnzac biscuit - one 25g biscuit1.5 miniblocks-2 miniblocks56.86.224.0??26.11.81.750005.7701.715.19754722.74023223601
5Mixed MacronutrientsCommonExtraProcessedSnack FoodsAnzac biscuit, homemade - one 25g biscuit2 miniblocks-2 miniblocks64.34.622.3??40.63.444.5418.1180.915.19854740.993213235501.940.49
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsApple pie, family - 100g slice3.5 miniblocks-4 miniblocks31.43.011.6??15.12.31.31.34.60.75.610092410.510262000.2
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsBar, muesli, plain or with dried fruit - one 40g bar2.5 miniblocks-1.5 miniblocks53.25.612.1??18.03.44.85.80035.3602.53.714453451.856231812801.350.92
5Mixed MacronutrientsCommonExtraProcessedSnack FoodsBar, muesli, plain or with dried fruit, chocolate-coated - one 40g bar2.5 miniblocks-2 miniblocks58.46.315.7??24.41.63.65.40004.701.48.816754001.655829110500.61.14
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsCake, black forest - 100g slice4.5 miniblocks-6.5 miniblocks40.63.819.3??30.01.72.32.85.51.111.14613492.22114024000.960.5
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsCake, carrot, iced - 100g slice3.5 miniblocks1 miniblock7 miniblocks33.15.820.4??26.10.70.71.50008.5205.94.214023351.62515028003.690.68
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsCake, fruit - 100g slice6 miniblocks-4 miniblocks53.65.311.6??40.41616.34.731.94.214143382.72537031000.920.5
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsCake, mud - 100g slice5.5 miniblocks-4.5 miniblocks48.75.113.9??33.10.102.60706.037.3932.83.914153381.573121729003.950.49
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsCake, tea - 50g slice2.5 miniblocks-2.5 miniblocks44.95.613.5??26.500.10.804.3912.5983.44.713393200.72129947803.990.44
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsCheeseburger - 110g burger2 miniblocks2 miniblocks4 miniblocks16.113.110.9??1.20.30.42.31003.83.41159172191.431820453610.12.02
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsChicken burger, mayonnaise & lettuce - 185g burger4.5 miniblocks4 miniblocks4.5 miniblocks22.714.77.1??5.11.53002.522.6281.82.29072172.562721352700.7
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsChiko roll5 miniblocks2 miniblocks6 miniblocks26.07.610.5??6.70.62.134.180.44.79762331.512415169410.10.58
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsChocolate bavarian - 100g slice3.5 miniblocks1 miniblock7.5 miniblocks30.26.422.2??19.60.40.40.607.3701.71214293412.12017027001.420.5
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsCorn chips, flavoured - 100g (~1/2 big packet)6 miniblocks1 miniblock9 miniblocks53.17.127.3??1.30.406.600010.404.111.20834982.035215751201.67
5Mixed MacronutrientsCommonExtraProcessedSnack FoodsCorn chips, flavoured, monounsaturated oil - 100g (~1/2 big packet)6 miniblocks1 miniblock9 miniblocks53.17.127.7??1.30.406.600020.003.13.221015022.035215751201.67
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsCornetto2.5 miniblocks-4 miniblocks28.65.515.2??24.10.10.61.401.9500.41211292700.13312008400.430.52
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsCroissant - 50g2 miniblocks-3 miniblocks35.610.019.16765.12.61.52.81004.367.440.81215003580.952213045700.250.75
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsCupcake, iced - 100g6 miniblocks-5 miniblocks55.94.714.973736.50.101.16.316.415533710.5107737000.220.7
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsCustard tart - 150g5 miniblocks1.5 miniblocks6 miniblocks28.96.012.5??10.90014.850.76.310542520.48138425800.720.76
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsDanish pastry - 75g3 miniblocks1 miniblock4 miniblocks35.67.515.050416.44.84.83.73554.017.5090.88.813003100.81615026500.660.3
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsDim sim - 50g1.5 miniblocks-1.5 miniblocks26.510.48.8??6.20.74.33.13.160.73.79702322.14231531091300.86
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsDonut, cinnamon - 40g2 miniblocks-2.5 miniblocks39.96.617.375713.70.1020006.2102.2814343430.952012049200.270.5
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsDonut, iced - 50g2.5 miniblocks-3 miniblocks48.26.716.6??22.91.41.320006.2801.46.815413680.8229441400.240.4
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsDonut, jam - 75g3.5 miniblocks-4 miniblocks42.66.015.6??19.0221.905.58027.214013350.8818114444000.46
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsFish burger, Filet-O-Fish3.5 miniblocks2 miniblocks4.5 miniblocks24.510.410.2??1.91.15.22.62.397823411804471
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsFries - medium4 miniblocks-5.5 miniblocks35.74.817.2??0.2003.10006.0801.48.813523231.043054222530.70.5
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsGrain waves, plain, original - 28g pack2 miniblocks-2 miniblocks63.37.122.6??4.96.215.72.93.62078496239436
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsHamburger patty, purchased frozen, fried - 100g-2.5 miniblocks7.5 miniblocks6.816.922.1??0.700.24.19.561.88.512522993.642732367702.22
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsHamburger, Big Mac4 miniblocks3.5 miniblocks8 miniblocks17.612.512.2??2.91.41.11.7004.5710.111.94.79742333.11604771
5Mixed MacronutrientsCommonExtraProcessedSnack FoodsHamburger, with egg - 200g3.5 miniblocks3.5 miniblocks7.5 miniblocks14.712.911.3??1.10.20.42.1020414.5323.7671.73.89022151.651520838410.641.76
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsHash brown, McDonalds1.5 miniblocks-2.5 miniblocks22.82.113.2??0.1002.74008.374.2062.71.49342230.551731052010.560.25
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsHot chips - 1 cup (160g)5 miniblocks1 miniblock6 miniblocks28.23.810.8??0.00030033.5902.24.59682310.862549120110.40.49
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsIce cream - 1/2 cup (75g)1.5 miniblocks-2.5 miniblocks20.53.710.638318.400.500002.500.37.27881880.11214248000.23
5Mixed MacronutrientsCommonExtraProcessedSnack FoodsIce cream, reduced fat - 1/2 cup (75g)2.5 miniblocks--29.03.52.846420.900000.6600.11.96381520.11214248000.23
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsJatz - 4 biscuits1 miniblock-1 miniblock66.38.521.2??6.72.31.83.60007.802.69.720784961.122415660964.130.81
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsLasagne, beef, purchased frozen, baked - 400g packet6 miniblocks4 miniblocks8.5 miniblocks13.87.26.23432.70.80.52.5000200.53.26011441.081015627000.761.08
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsMeat pie - 175g4 miniblocks2 miniblocks6.5 miniblocks20.08.711.3??0.4002.20323.855.9420.85.39212201.211912248610.320.82
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsMeat pie, family - 500g8.5 miniblocks6 miniblocks24.5 miniblocks15.48.314.6??1.0002.20004.8500.47.39582291.151711360300.251.1
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsMonte - 1 biscuit1 miniblock-1 miniblock58.56.522.0??27.60.50.71.40007.1301.911.19054552.453817826900.75
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsMuffin, choc chip6 miniblocks1 miniblock6 miniblocks48.65.316.952528.61.90008.5204.13.41528365347
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsPaddle Pop2 miniblocks-1.5 miniblocks20.43.05.4??20.40.20.60.23.65791380.08151544200.320.34
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsParty Pie1 miniblock-3 miniblocks19.08.518.44541.300.32.17.211.48.211632781.191512860700.50.64
5Mixed MacronutrientsCommonExtraProcessedSnack FoodsPizza, ham & pineapple, thin base - 1 slice (100g)3 miniblocks2 miniblocks3 miniblocks26.013.08.5??2.81.41.22.92.661.53.39982381.21716064001.5
5Mixed MacronutrientsCommonExtraProcessedSnack FoodsPizza, hawaiian, thick - 1 slice (140g)5 miniblocks2.5 miniblocks4 miniblocks31.512.98.1??4.51.21.12.93.9107325603016038000.641.4
5Mixed MacronutrientsCommonExtraProcessedSnack FoodsPizza, Margherita - 1 slice (130g)4 miniblocks3 miniblocks5 miniblocks28.716.211.06052.70.70.82.4403.094.031.94.811862830.882617044001.4
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsPizza, supreme, takeaway style - 1 slice (140g)3 miniblocks2.5 miniblocks4.5 miniblocks20.513.09.8??0.60.30.33402.763.5951.74.39542280.95181755701.8
5Mixed MacronutrientsCommonExtraProcessedSnack FoodsPizza, supreme, thick base, fast food style - 1 slice (160g)5 miniblocks3 miniblocks5 miniblocks27.612.99.03632.40.80.72.50082.6201.44.210442491.032719155020.21.46
5Mixed MacronutrientsCommonExtraProcessedSnack FoodsPizza, supreme, thin base, fast food style - 1 slice (120g)3.5 miniblocks2.5 miniblocks3.5 miniblocks25.714.18.73031.00.60.432.81.43.410222441.9251707802
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsQuiche Lorraine - 100g slice2 miniblocks1.5 miniblocks7.5 miniblocks18.09.822.1??3.200.41.5421507.5541.8231.910.12993100.52014447801.21
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsSalada - 2 biscuits2 miniblocks-1.5 miniblocks62.08.613.6??0.4003.60004.7401.56.717344141.82714492701.90.85
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsSAO - 2 biscuits1 miniblock-1 miniblock63.610.520.77063.60.20.22.90007.202.59.720454881.753016663901.50.84
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsSausage roll - 100g3 miniblocks1.5 miniblocks4.5 miniblocks27.29.713.6??2.80.20.230004.0800.9711502751.12213064800.451.02
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsScone - 75g3.5 miniblocks1 miniblock2 miniblocks40.39.18.89286.5001.73.680.53.811732800.92011082000.870.7
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsScotch finger biscuit1 miniblock-1.5 miniblocks62.05.926.3??19.4001.91707.3533.32.31521235071.251411147800.55
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsSpring roll - 50g1.5 miniblocks-2 miniblocks27.57.511.75044.30.13.12.80014.812.232.83.4104725022211050110.5
5Mixed MacronutrientsCommonNormalProcessedSnack FoodsTim Tam1 miniblock-1.5 miniblocks57.45.926.2??38.90.810.60007.2602.115.20134811.752823415200.85
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsVanilla slice - 100g3 miniblocks-3 miniblocks29.03.39.1??14.30.70.20.42.840.55.38732090.61107617300.250.92
5Mixed MacronutrientsRarerNormalProcessedSnack FoodsWeis bar2 miniblocks-1 miniblock20.31.33.6??20.31.81.200.9500.12.448111508842000.240.15
5Mixed MacronutrientsRarerNormalProcessedSeafoodCalamari, crumbed, fried - 100g2 miniblocks2.5 miniblocks5.5 miniblocks16.318.317.1??0.0001.97.82325.6475.52.812392960.594214856114.161.68
5Mixed MacronutrientsCommonExtraProcessedSeafoodFlathead, battered, deep fried, tallow base fat - 100g1 miniblock3.5 miniblocks3.5 miniblocks9.723.810.1??0.0000.4144221584.3412.5850.84.59462260.63841028820.7
5Mixed MacronutrientsRarerNormalProcessedRestaurant FoodsFalafel, chickpea patty - 100g2 miniblocks1.5 miniblocks3.5 miniblocks16.78.910.6??4.60.13.511.0023.4303.31.79192193.61834058411.1
5Mixed MacronutrientsCommonNormalProcessedRestaurant FoodsLasagne, beef - 200g (~ 10cm x 10cm)2.5 miniblocks2.5 miniblocks3.5 miniblocks11.27.95.6??0.70.40.32.12.080.82.35491310.8585622600.740.85
5Mixed MacronutrientsCommonNormalProcessedRestaurant FoodsNoodles, pad thai - 200g (~ 2 cups)3.5 miniblocks3 miniblocks7.5 miniblocks16.49.711.3??3.60.50.41.934.82.88732092.230160610100.8
5Mixed MacronutrientsCommonNormalProcessedRestaurant FoodsRice, fried - 200g (~ 2 cups)6 miniblocks1.5 miniblocks5.5 miniblocks27.35.37.9??0.4001.13.211.13.18522030.8393346201.02
5Mixed MacronutrientsCommonNormalProcessedRestaurant FoodsSpaghetti Bolognese - 200g (~ 2 cups)3.5 miniblocks2 miniblocks2.5 miniblocks15.46.94.05250.80.60.22.91.3611.45501310.514100240151
5Mixed MacronutrientsCommonNormalProcessedRestaurant FoodsSpaghetti Marinara - 200g (~ 2 cups)3 miniblocks2.5 miniblocks3 miniblocks13.39.54.8??0.60.40.21.91.382.50.75801391.26149226300.53
5Mixed MacronutrientsCommonNormalProcessedRestaurant FoodsSushi, California roll - 150g4 miniblocks1 miniblock-22.55.51.44842.81.2110.60.20.45331270.8117440520.7
5Mixed MacronutrientsRarerNormalProcessedRestaurant FoodsTabouleh - 175g1 miniblock-7.5 miniblocks6.02.412.6??2.80.52.33.30008.7601.2263315112200440150.3
5Mixed MacronutrientsRarerNormalProcessedMeatsSalami, pepperoni - 30g-1 miniblock3.5 miniblocks1.622.835.1??0.80.3018.321317234122.722629914334.66
5Mixed MacronutrientsCommonExtraProcessedMeatsSausage, beef, fried - 1 thin (50g)-1 miniblock3 miniblocks4.416.317.9??0.300.12.200347.7216.9670.68.610302462.06212278883.18
5Mixed MacronutrientsCommonNormalProcessedMeatsSausage, beef, raw - 1 thin (65g)-1 miniblock4.5 miniblocks2.412.521.4??0.0002.20009.6100.69.910632541.6161806502.5
5Mixed MacronutrientsRarerExtraProcessedMeatsSausage, pork, fried - 1 thin (50g)-1 miniblock3.5 miniblocks5.215.420.0??0.700.31.400579.401.68.111012631.6202209002.3
5Mixed MacronutrientsRarerNormalProcessedMeatsSausage, pork, raw - 1 thin (65g)-1 miniblock5 miniblocks3.212.022.2??0.0001.3006310.401.8910902601151606901.7
5Mixed MacronutrientsRarerNormalWholeDairyButtermilk - 1 cup1.5 miniblocks1.5 miniblocks1.5 miniblocks5.44.22.0??5.4000200.483.780.11.3242580142055700.5
5Mixed MacronutrientsRarerNormalWholeDairyCheese, blue vein - 30g-1 miniblock3 miniblocks0.020.332.4very lowvery low0.00009.030.920.15703750.172387108902.95
5Mixed MacronutrientsCommonNormalWholeDairyCheese, camembert - 30g-1 miniblock2.5 miniblocks0.119.525.0very lowvery low0.10000006.4423.6580.716.12863070.15219961000.822.36
5Mixed MacronutrientsCommonNormalWholeDairyCheese, cheddar - 30g-1 miniblock3.5 miniblocks0.524.632.8very lowvery low0.40.20.1019077.7161.1541.321.16633970.14277368410.433.55
5Mixed MacronutrientsCommonExtraWholeDairyCheese, cheddar, reduced fat (~ 15%) - 30g-1.5 miniblocks1.5 miniblocks0.031.115.3very lowvery low0.00001703.640.4840.79.911092650.183511056003.97
5Mixed MacronutrientsCommonExtraWholeDairyCheese, cheddar, reduced fat (~25%) - 30g-1 miniblock2.5 miniblocks0.028.924.2very lowvery low0.00002705.764.0851.115.14023350.183511055003.96
5Mixed MacronutrientsCommonNormalWholeDairyCheese, cottage - 1/5 cup (45g)-1 miniblock1 miniblock1.915.45.7??1.90004001.615.4180.33.55291260.05812327700.24
5Mixed MacronutrientsRarerNormalWholeDairyCheese, mozzarella - 30g-1 miniblock2.5 miniblocks0.726.022.5very lowvery low0.600.206.430.614.13103130.18296645904.09
5Mixed MacronutrientsRarerNormalWholeDairyCheese, parmesan - 30g-1.5 miniblocks3.5 miniblocks0.040.633.3very lowvery low0.00009.540.921.19494660.464292150306.5
5Mixed MacronutrientsCommonNormalWholeDairyCheese, ricotta, reduced fat - 1/3 cup (85g)-1 miniblock2.5 miniblocks2.010.18.7very lowvery low2.00002.420.25.65511320.131412618500.81
5Mixed MacronutrientsRarerNormalWholeDairyCheese, swiss - 30g-1 miniblock3 miniblocks0.128.430.0very lowvery low0.10008.590.81916203870.2337342514.25
5Mixed MacronutrientsRarerNormalProcessedDairyChocolate milk - 1 cup2.5 miniblocks1.5 miniblocks3 miniblocks9.03.63.5??8.8000.60030.8800.12.3338810.1131623610.3
5Mixed MacronutrientsCommonNormalProcessedDairyCustard - 1/2 cup2 miniblocks-1 miniblock13.93.33.043411.60000.790.12392940.05101625900.39
5Mixed MacronutrientsRarerNormalWholeDairyHaloumi - 30g-1 miniblock1.5 miniblocks1.821.317.1??1.80001904.0245.2460.71110502510.21877290003
5Mixed MacronutrientsRarerNormalWholeDairyHiLo - 1 cup1.5 miniblocks1.5 miniblocks1.5 miniblocks5.44.01.6??5.4000100.392.4730.11213510.01131795310.130.44
5Mixed MacronutrientsRarerNormalWholeDairyIced coffee milk - 1 cup2.5 miniblocks1 miniblock3 miniblocks9.13.03.4??9.000030.8700.12.3325780.1111533710.36
5Mixed MacronutrientsCommonNormalWholeDairyMilk - 1 cup1.5 miniblocks1 miniblock3 miniblocks6.23.43.43136.20000020.891.0770.12.2285680.04101383600.120.34
5Mixed MacronutrientsCommonExtraWholeDairyMilk, added omega 3s - 1 cup1.5 miniblocks1 miniblock2.5 miniblocks5.13.13.2??5.100001130.8112.0960.12.1256610.44112004000.050.12
5Mixed MacronutrientsRarerNormalWholeDairyMilk, Farmers Best - 1 cup1.5 miniblocks1.5 miniblocks1 miniblock5.14.51.4??5.100091410.7324.8070.10.5213510.44112004000.050.12
5Mixed MacronutrientsRarerNormalWholeDairyMilk, goats - 1 cup1 miniblock1 miniblock2 miniblocks3.63.12.6??3.60000.660.11.7207490.05121906600.35
5Mixed MacronutrientsCommonNormalWholeDairyMilk, reduced fat (1%) - 1 cup1.5 miniblocks1.5 miniblocks1 miniblock5.93.71.23035.90000010.28000.8204490.05111503700.050.38
5Mixed MacronutrientsCommonNormalWholeDairyMilk, skim - 1 cup1.5 miniblocks1.5 miniblocks-4.83.60.13234.8000000.030.18900.1142340.01121644910.32
5Mixed MacronutrientsRarerNormalProcessedDairyStrawberry Fruche - 1 tub (150g)2.5 miniblocks1.5 miniblocks2 miniblocks13.96.24.3??13.911.1301.076.7530.22.849811900.18
5Mixed MacronutrientsCommonNormalWholeDairyYoghurt, frozen3.5 miniblocks1 miniblock2 miniblocks25.34.74.4??25.30.71.201.270.12.86501550.63162507900.59
5Mixed MacronutrientsCommonNormalWholeDairyYoghurt, fruit or flavoured1.5 miniblocks1 miniblock1.5 miniblocks11.64.73.141411.60.40.70.1300.755.860.12400960.15152146300.47
5Mixed MacronutrientsCommonExtraWholeDairyYoghurt, fruit or flavoured, low fat2 miniblocks1 miniblock-13.05.20.3??12.10.71.10.2000.070.4200.2328780.1152146000.51
5Mixed MacronutrientsCommonNormalWholeDairyYoghurt, natural-1 miniblock1.5 miniblocks4.85.74.2??4.80001.210.12.7353840.08172647200.62
5Mixed MacronutrientsCommonExtraWholeDairyYoghurt, natural, low fat1 miniblock1 miniblock-6.06.60.3??6.00000.0800.2240570.08212968300.73

Using this table

First of all, I can't guarantee the accuracy of any of these values, in fact I know there are some mistakes, so please just use this as a guide and if you suspect a certain value and it's important to you please investigate further. There are more details on errors here.

Foods shown

Just common foods are shown initially. You can add rarer foods and extra versions, and you can limit the list to particular macronutrient groups or paleo choices.

Food info

When not specified, regard the food as it's usually served – peeled or unpeeled, drained or not, etc.

Grouping

Foods are grouped by macronutrient content, though allocations are often arbitrary. For instance, I've placed many of the vegetables often regarded as carbs (in Zone lists) in the negligible macros group, and most of the meats in the protein group could be in the mixed group due to their fat content.

A few foods containing high percentages of macronutrients, like garlic and ginger and other spices, are in the negligible group because they're not commonly eaten in large enough amounts to ever worry about counting.

Sorting

Clicking on the column headings will sort for that column within the main macronutrient groups.

More info

Further explanations are available on the glycemic index and load values and the Zone Blocks values.

Acknowledgements

Nutrient data – Based on source: NUTTAB 2010 (Food Standards Australia New Zealand); The University of New South Wales; Professor Heather Greenfield and co-workers at the University of New South Wales; Tables of composition of Australian Aboriginal Foods (J Brand-Miller, KW James and PMA Maggiore) – www.foodstandards.gov.au/consumerinformation/nuttab2010/

Glycemic indices (GIs) – Sourced from the Human Nutrition Unit, School of Molecular Biosciences, University of Sydney – www.glycemicindex.com

Serving sizes – America's USDA Nutrient Data Laboratory – www.ars.usda.gov

Planned improvements

I'm intending to make this table more customisable by allowing individual foods and columns to be highlighted or removed, and make it printer friendly.

If you have any other suggestions or gripes please let me know...