Nutritions - Nutritive Value of Various of Food The energy value of each food is given in kilojoules (kJ) and kilocalories (kcal), and both have been calculated from the protein, fat, and carbohydrate content per 100 g of edible portion. Now, please choose your destiny: Cereal and Cereal Products Dairy Products Fish Fruits Meats Vegetables Cereal and Cereal Products Food Energy Protein (g) Fat (g) Saturated fat (g) Carbohydrate (g) kj kcal Bread, brown 927 218 8.5 2.0 0.4 44.3 Bread, white 1,002 235 8.4 1.9 0.4 49.3 Flour, plain, white 1,450 341 9.4 1.3 0.2 77.7 Flour, whole-wheat 1,318 310 12.7 2.2 0.3 63.9 Oats, porridge 1,587 375 11.2 9.2 1.6 66.0 Rice, brown 597 141 2.6 1.1 0.3 32.1 Rice, white 587 138 2.6 1.3 0.3 30.9 Spaghetti 442 104 3.6 0.7 0.1 22.2 Dairy Products Food Energy Protein (g) Fat (g) Saturated fat (g) Carbohydrate (g) kj kcal Butter 3,031 737 0.5 81.7 54.0 0.0 Cheddar cheese 1,708 412 25.5 34.4 21.7 0.1 Cottage cheese 413 98 13.8 3.9 2.4 2.1 Cream, fresh, heavy 4,849 449 1.7 48.0 30.0 2.7 Cream, fresh 817 198 2.6 19.1 11.9 4.1 Eggs, boiled 612 147 12.5 10.8 3.1 0.0 Low-fat spread 1,605 390 5.8 40.5 11.2 0.5 Margarine, polyunsaturated 3,039 739 0.2 81.6 16.2 1.0 Milk, 2% 195 46 3.3 1.6 1.0 5.0 Milk, skim 140 33 3.3 0.1 0.1 5.0 Milk, whole 275 66 3.2 3.9 2.4 4.8 Yogurt, whole milk, plain 333 79 5.7 3.0 1.7 7.8 Fish Food Energy Protein (g) Fat (g) Saturated fat (g) Carbohydrate (g) kj kcal White fish, steamed, flesh only 417 98 22.8 0.8 0.2 0.0 Shrimp 451 107 22.6 1.8 0.4 0.0 Fruits Food Energy Protein (g) Fat (g) Saturated fat (g) Carbohydrate (g) kj kcal Apples 199 47 0.4 0.1 0.0 11.8 Apricots 674 158 4.0 0.6 N\A 36.5 Avocados 784 190 1.9 19.5 4.1 1.9 Bananas 403 95 1.2 0.3 0.1 23.2 Cherries 203 48 0.9 0.1 0.0 11.5 Grapefruit 126 30 0.8 0.1 0.0 6.8 Grapes 257 60 0.4 0.1 0.0 15.4 Mangoes 245 57 0.7 0.2 0.1 14.1 Melon 119 28 0.6 0.1 0.0 6.6 Oranges 158 37 1.1 0.1 0.0 8.5 Peaches 142 33 1.0 0.1 0.0 9.7 Pears 169 40 0.3 0.1 0.0 10.0 Plums 155 36 0.6 0.1 0.0 8.8 Raspberries 109 25 1.4 0.3 0.1 4.6 Strawberries 113 27 0.8 0.1 0.0 6.0 Meats Food Energy Protein (g) Fat (g) Saturated fat (g) Carbohydrate (g) kj kcal Beef, lean only, raw 517 123 20.3 4.6 1.9 0.0 Chicken, meat and skin, raw 954 230 17.6 17.7 5.9 0.0 Lamb, lean only, raw 679 162 20.8 8.8 4.2 0.0 Pork, lean only, raw 615 147 20.7 7.1 2.5 0.0 Vegetables Food Energy Protein (g) Fat (g) Saturated fat (g) Carbohydrate (g) kj kcal Eggplant 64 15 0.9 0.4 0.1 2.2 Beet 195 46 2.3 0.0 0.0 9.5 Cabbage 109 26 1.7 0.4 0.1 4.1 Celery 32 7 0.5 0.2 0.0 0.9 Zucchinis 74 18 1.8 0.4 0.1 1.8 Cucumber 40 10 0.7 0.1 0.0 1.5 Lettuce 59 14 0.8 0.5 0.1 1.7 Mushrooms 55 13 1.8 0.5 0.1 0.4 Onions 150 36 1.2 0.2 0.0 7.9 Parsnips 278 66 1.6 1.2 0.2 12.9 Peas 291 69 6.0 0.9 0.2 9.7 Peppers 65 15 0.8 0.3 0.1 2.6 Potatoes, new, flesh only 298 70 1.7 0.3 0.1 16.1 Potatoes, old, flesh only 318 75 2.1 0.2 0.0 17.2 Spinach 90 21 30.1 0.8 0.1 0.5 Sweet corn kernels 519 122 2.9 1.2 0.2 26.6 Sweet potatoes 358 84 1.1 0.3 0.1 20.5 Tofu, steamed 304 73 8.1 4.2 0.5 0.7 Watercress 94 22 3.0 1.0 0.3 0.4