the Original and Green choice

step 3

syns

o g
A ABALONE
Canned in brine, drained, 28g 0.0 2.0 3.5 4.5 0.0 1.5 2.0 3.5 4.5 0.0 Dried, stewed without sugar, 28g Raw, pureed, 28g Raw, stewed without sugar, 113g Raw, whole

o g
BARLEY WINE
1.0 0.5 1.5 0.0 1.0 5.0 1.0 0.5 1.5 0.0 1.0 5.0 142ml

o g
4.5 0.0 4.5 0.0 1.5 4.0 4.0 4.5 1.5 4.5 0.0 0.0 0.0 0.0 Soya, 28g boiled 28g dry Sword, raw/boiled, 100g

o g
2.0 5.0 2.0 0.0 0.0 0.0

o g
BISCUITS
Each unless stated Sweet: Amaretti Bourbon Brandy snap Chocolate bar, eg, Club, Breakaway Chocolate chip cookie Chocolate digestive Chocolate finger Chocolate wafer Coconut cookie Crunch cream Custard cream Digestive Fig roll Flapjack, 28g Fruit shortcake Garibaldi Ginger nut Ginger thin Hob Nobs Jaffa cake Jam sandwich cream Lemon puff Lincoln Malted milk Marie Morning coffee Nice Petit beurre Rich shortie Rich tea Rich tea finger Shortbread finger Shortbread petticoat tails Shortbread round Shortcake Wafer Savoury: Bread stick Butter puff Cheese straw Cheese thin Cornish wafer Cream cracker Hovis cracker Oatcake Water biscuit Wholemeal cracker

o g
BLACK PUDDING
Fried in oil, 28g Raw/dry fried, 28g 3.0 2.5 4.5 3.5 0.5 0.0 1.0 1.0 1.5 3.5 1.0 0.0 1.0 1.0 1.5 3.5 0.5 0.0 2.0 0.0 4.5 0.5 0.0 2.0 5.0 2.0 3.0 2.5 4.0 2.0

BASS
Sea, raw/steamed, 28g

BEEF BATTER MIX

Dried, 28g Average of all cuts, lean, 28g raw 0.0 2.0 28g roasted without fat 0.0 3.0 Average of all cuts, meat & fat, 28g raw 0.5 2.0 28g roasted 2.0 4.0 Burgers, canned in gravy, 28g 1.0 2.0 Burgers, grilled, 28g 2.5 4.0 57g average each 4.5 8.0 Burgers, grilled, low fat, 28g 1.0 3.0 57g average each 2.0 5.5 Grillsteaks, grilled, 28g 2.0 4.0 85g medium each 6.0 11.5 170g large each 12.0 23.0 Mince, extra lean, 28g raw 0.0 2.0 Mince, lean, 28g raw 0.5 2.5 Mince, standard, 28g raw 2.0 4.0 Minced beef & onions canned, 100g 2.5 6.5 Quarterpounders, 28g 2.0 3.5 113g each 8.5 15.0 Quarterpounders, low fat, 28g 0.5 2.5 113g each 2.5 9.5 Stewed steak in gravy, canned, 100g 1.0 6.5

ACKEE
Canned, 28g

ARROWROOT
1 level tsp 28g

1.0 3.5 3.5 6.0 3.0 4.5 1.5 7.0 4.5 3.0 3.0 3.5 3.0 7.0 2.0 2.0 2.5 1.5 3.5 2.5 3.5 3.5 2.0 2.0 2.0 1.0 2.0 1.5 2.5 2.0 1.0 5.5 3.5 5.0 2.5 4.0 1.0 2.5 2.0 1.0 2.5 2.0 1.5 2.5 1.0 1.5

1.0 3.5 3.5 6.0 3.0 4.5 1.5 7.0 4.5 3.0 3.0 3.5 3.0 7.0 2.0 2.0 2.5 1.5 3.5 2.5 3.5 3.5 2.0 2.0 2.0 1.0 2.0 1.5 2.5 2.0 1.0 5.5 3.5 5.0 2.5 4.0 1.0 2.5 2.0 1.0 2.5 2.0 1.5 2.5 1.0 1.5

BLACKBERRIES
Raw, pureed, 57g 0.5 Raw, whole 0.0 Stewed without sugar, 113g 1.0

ADVOCAAT
25ml 35ml

BEAN SPROUTS
Raw/cooked without fat

BLACKBERRIES & APPLE

Stewed without sugar, 85g 1.0 1.5 3.5 1.0 0.0 1.0 1.0 1.5

ARTICHOKE
Globe/jerusalem, raw/cooked without fat 0.0 ARTIFICIAL SWEETENERS 0.0 0.0 0.0 0.0 4.0 0.0

BEANS
Aduki, 28g boiled 28g dry Baked, canned in tomato sauce, 100g Baked, canned in tomato sauce, with pork sausages, 100g Balor, raw/canned Barbecue, canned in sauce, 100g Black, 28g boiled 28g dry Black eye, 28g boiled/canned 28g dry Black gram, 28g boiled 28g dry Borlotti, canned, 100g Broad, raw/boiled, 28g Butter, 28g boiled 28g dry Cannellini, canned, 100g Chilli, canned, 100g Cluster, raw/boiled Flageolet, 28g boiled 28g dry French/green, raw/cooked Haricot, 28g boiled 28g dry Mung, 28g boiled 28g dry Papri, raw/cooked Pigeon peas, 28g boiled 28g dry Pinto, 28g boiled 28g dry Red kidney, 28g boiled/canned 28g dry Runner, raw/boiled

AGAR AGAR ALCOPOPS

BLACKCURRANTS
Canned in juice, 100g Canned in syrup, 100g Raw, pureed, 85g Raw, whole Stewed without sugar, 85g

eg Bacardi Breezer, Smirnoff Ice, 275ml bottle 9.0 9.0 eg Hooch, 330ml bottle 11.0 11.0 eg WKD, 330ml bottle 12.5 12.5 ALFALFA SPROUTS 0.0 0.0

ASPARAGUS
Raw/cooked without fat 0.0 4.0 0.0

AUBERGINE
Fried, 28g Raw/cooked without fat

3.5 0.0 4.0 1.5 3.5 1.5 4.5 1.0 4.0 5.0 1.0 1.0 4.0 4.5 4.5 0.0 1.5 4.0 0.0 1.5 4.0 1.5 4.0 0.0 1.5 4.5 2.0 4.5 1.5 3.5 0.0

2.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

BLANCMANGE
1 level tbsp 28g

AMLA
Pureed/cooked, 57g Raw, whole 1.5 0.0 1.5 0.0 3.0 4.5

AVOCADO
Flesh, whole or pureed, 28g 2.5 2.5 average each 13.5 13.5

BLOATERS
Fillet, grilled/steamed, 28g 0.5

ANCHOVIES
Canned in oil, drained, 28g 0.5

BLUEBERRIES
Pureed/cooked, 28g Raw, whole Canned, 3 level tbsp 0.5 0.0 1.0 0.0 4.5 0.5 0.0 0.0 5.0 2.0 3.0 2.5 4.0 0.0

ANGELICA
28g 4.5

B BABACO
Pureed/cooked, 85g Raw, whole 0.5 0.0 0.0 0.0 1.0 2.0 0.5 0.0 7.0 1.5 4.0 0.0 1.5 5.0 2.0 2.0 0.5 0.0 2.0 2.0 3.5 4.0 0.5 0.0 7.0 1.5 4.0 0.0 0.0 0.0 2.0 2.0

BOLOGNESE SAUCE WITH BEEF BOVRIL

All varieties, jar

APPLES
Apple sauce, 1 level tbsp 0.5 0.5 Cooking, baked/stewed without sugar, 28g 0.5 0.5 average each 4.5 4.5 Dried, 28g 3.5 3.5 Juice, concentrate, unsweetened, 1 level tbsp 1.5 1.5 28ml 3.0 3.0 Juice, unsweetened, 2 level tbsp 0.5 0.5 142ml 2.5 2.5 Raw, pureed, 28g 0.5 0.5 Raw, whole 0.0 0.0 Toffee, average, each 10.0 10.0

BACON
Average, lean only, 28g raw 1 rasher, raw/grilled Meat & fat, 28g raw 1 rasher, raw/grilled

BOYSENBERRIES
Canned in syrup, 100g Pureed/cooked, 57g Raw, whole

BEER
Ale, pale, 284ml Ale, strong, 284ml Bitter, low alcohol, 284ml Bitter, standard/premium, 284ml Brown ale, bottled, 284ml Guinness, 284ml Mild, draught, 284ml Stout, 284ml 4.0 9.5 2.0 4.5 4.5 4.5 3.5 4.5 0.0 0.5 0.5 0.0 4.0 9.5 2.0 4.5 4.5 4.5 3.5 4.5 0.0 0.5 0.5 0.0

BAKING POWDER
1 level tsp

BRAINS
Lamb/calf, boiled, 28g

BAMBOO SHOOTS
Raw/cooked without fat

BRAN
Oat, 28g Soya, 28g Wheat, 28g

BANANA
Dried slices, 28g Flesh only, pureed/cooked, 28g average each Raw, whole

BRANDY
25ml 35ml

APRICOTS
Canned in natural juice, 2 halves 100g Canned in syrup, 2 halves 100g Dried, 2 apricots 28g 0.5 2.0 1.5 3.5 1.5 2.5 0.5 2.0 1.5 3.5 1.5 2.5

BEETROOT
Boiled/pickled

BARLEY
Pearl, 28g boiled 28g raw

BRAWN
28g

BICARBONATE OF SODA
1 level tsp

BREAD
28g unless stated Bannock Bran Breadcrumbs, fresh/dried
4.5 3.0 5.0 4.5 3.0 5.0

BARLEY WATER
Diluted as directed, 284ml Undiluted, 50ml

BILBERRIES
Pureed/cooked, 28g Raw, whole

the Original and Green choice

step 3

syns

o g
Brown Chapatis, made with fat Chapatis, made without fat Ciabatta Focaccia French, brown/white Fried Fruit Gluten free, brown Gluten free, white Granary Hovis Malt Mediterranean style Milk Naan Paratha Pitta, white/wholemeal Pumpernickel Rye Scottish batch Soda Softgrain Tortillas, made with wheat flour Vienna West Indian Wheatgerm Wheatmeal White White, full size slice, 800g loaf, 1 thin slice 1 med slice 1 thck slice White, small slice, 400g loaf, 1 slice Wholemeal Wholemeal, full size slice, 800g loaf, 1 thin slice 1 med slice 1 thck slice Wholemeal, small slice, 400g loaf, 1 slice 3.0 4.5 3.0 3.5 4.0 3.5 7.0 4.0 3.0 3.5 3.5 3.0 4.0 3.5 3.5 4.0 4.5 3.5 3.0 3.0 3.5 3.5 3.0 3.5 3.5 4.0 3.0 3.0 3.5 3.5 4.0 5.0 2.5 3.0 3.0 4.0 5.0 2.5 3.0 4.5 3.0 3.5 4.0 3.5 7.0 4.0 3.0 3.5 3.5 3.0 4.0 3.5 3.5 4.0 4.5 3.5 3.0 3.0 3.5 3.5 3.0 3.5 3.5 4.0 3.0 3.0 3.5 3.5 4.0 5.0 2.5 3.0 3.0 4.0 5.0 2.5 Baguette, garlic, standard, 28g average each Baguette, white, 28g average each Bath bun, 28g average each Brioche roll, 28g average each Brown, baps, 28g average each Brown, crusty, 28g average each Brown, soft, 28g average each Chelsea bun, 28g average each Croissants, 28g average each Crumpets, 28g average each Currant bun, 28g average each Granary, 28g average each Granary, baps, 28g average each Hamburger bun, 28g 1 medium 1 large Hot cross bun, 28g average each Muffin, white/ wholemeal, 28g average each Pitta, mini, average each Scones, cheese, 28g average each Scones, fruit, 28g average each Scones, plain/Devon, 28g average each Scones, potato, 28g average each Scones, wholemeal fruit, 28g average each Teacakes, 28g average each White, baps, 28g average each

o g
5.0 31.5 3.5 16.5 4.5 13.0 5.0 10.5 3.5 13.5 3.5 6.5 3.5 5.5 5.0 14.5 6.0 9.0 2.5 4.0 4.0 9.0 3.5 6.5 3.5 13.5 3.5 6.5 11.0 4.0 9.0 3.0 8.0 4.5 5.0 10.5 5.5 10.0 5.5 11.0 4.0 8.5 4.5 8.0 4.0 9.0 3.5 14.5 5.0 31.5 3.5 16.5 4.5 13.0 5.0 10.5 3.5 13.5 3.5 6.5 3.5 5.5 5.0 14.5 6.0 9.0 2.5 4.0 4.0 9.0 3.5 6.5 3.5 13.5 3.5 6.5 11.0 4.0 9.0 3.0 8.0 4.5 5.0 10.5 5.5 10.0 5.5 11.0 4.0 8.5 4.5 8.0 4.0 9.0 3.5 14.5 White, crusty, 28g average each White, soft, 28g average each Wholemeal, 28g average each Wholemeal, baps, 28g average each

o g
3.5 3.5 6.5 6.5 3.5 3.5 5.5 5.5 3.5 3.5 6.0 6.0 3.5 3.5 14.0 14.0

o g
BURGER BARS
Cheeseburger, average each Chicken Burger, average each Chicken Nuggets, 6 nuggets Doughnuts, average each French Fries, 1 regular 1 medium 1 large Hamburger, average each Quarterpounder, average each Quarterpounder with cheese, average each Tomato Ketchup, 1 serving Vegetable Burger, average each 15.0 15.0 20.5 20.5 7.5 15.0 11.0 15.5 21.5 14.5 12.5 15.0 7.5 10.5 15.0 14.5 Chinese cakes & biscuits, 28g Chocolate, 28g Chocolate brownies, 28g Chocolate coated mini roll, average each Chocolate crispie, 28g Chocolate crispie, individual, average each Chocolate cup cake, average each Chocolate fudge, 28g Christmas, with royal icing & marzipan, 28g Coconut, 28g Custard tart, 28g Custard tart, individual, average each Danish pastry, 1 medium 1 large Doughnut, custard, average each Doughnut, jam, average each Doughnut, ring, average each Eccles cake, average each Fancy iced cake, 28g Flan case, pastry, 28g Flan case, sponge, 28g Flan, pastry with fruit, 28g Flan, sponge with fruit, 28g Fresh cream choux bun, average each Fresh cream eclair, 1 small Fresh cream horn, average each Fresh cream meringue, 1 small 1 large Fruit, 28g Fruit pie, 28g Fruit pie, individual, average each Fruit, with marzipan & royal icing, 28g Gateau, chocolate, 28g 90g slice Gateau, fresh cream, 28g 85g slice

o g
6.0 6.5 6.0 5.5 6.5 6.0 6.5 6.0 5.0 6.0 4.0 6.0 6.5 6.0 5.5 6.5 6.0 6.5 6.0 5.0 6.0 4.0 Gateau, fruit, 28g 85g slice Ginger, 28g Gingerbread, 28g Greek pastries, 28g Halva, 28g Iced bun/finger, average each Jam tart, 28g Jam tart, individual, average each Lardy, 28g Lemon meringue pie, 28g Lemon meringue pie, individual, average each Lemon slice, average each Madeira, 28g Mince pie, 28g Mince pie, individual, average each Reduced fat cake, 28g Rock, average each Rum baba, average each Sevyiaan, 28g Sponge finger, average each Sponge, creaming method, 28g Sponge, fatless, whisking method, 28g Sponge, with jam, 28g Sponge, with jam & dairy cream, 28g Standard cake mix, dried, 28g dry Standard cake mix, made up as directed, 28g Swiss roll, 28g Treacle tart, 28g Vanilla slice, average each Victoria sandwich, 28g Viennese whirl, average each Walnut layer, 28g Welsh, 28g Welsh cheesecake, 28g

o g
3.5 3.5 10.5 10.5 5.0 5.0 6.0 6.0 4.5 4.5 8.5 8.5 7.0 5.5 6.5 6.0 4.0 7.0 5.5 6.5 6.0 4.0

BREADFRUIT
Raw/cooked without fat, 28g 1.5 1.5

BREAKFAST CEREAL
28g unless stated All Bran Bran Flakes Coco Pops Corn Flakes Crunchy Nut Corn Flakes Frosties Fruit & Fibre Muesli Porridge Oats, 28g dry Puffed Wheat Ready Brek, 28g dry Rice Krispies Ricicles Shredded Wheat, average each Shreddies Special K Sugar Puffs Sultana Bran Weetabix, average each
4.0 4.5 5.5 5.0 5.5 5.5 5.0 5.0 5.5 5.0 5.0 5.5 5.5 3.5 5.0 5.5 5.5 4.5 3.5 4.0 4.5 5.5 5.0 5.5 5.5 5.0 5.0 5.5 5.0 5.0 5.5 5.5 3.5 5.0 5.5 5.5 4.5 3.5 1.5 4.0 0.0 0.0 1.0 0.0 0.0 0.0

20.0 20.0 26.0 26.0 1.5 1.5 21.5 21.5 2.0 2.0 3.5 3.5 10.5 10.5

BUTTER
Full fat, 1 level tsp 10g portion 28g

11.0 11.0 19.0 19.0 31.0 31.0 13.5 13.5 12.5 12.5 12.0 12.0 10.5 10.5 5.0 5.0 7.5 7.5 4.0 4.0 1.5 1.5 1.5 1.5 19.0 19.0 7.0 7.0 13.0 13.0 7.5 7.5 15.5 15.5 5.0 5.0 4.0 4.0 9.5 9.5

10.0 10.0 5.0 5.0 5.5 5.5 5.5 5.5 11.0 11.0 4.0 4.0 9.0 9.0 11.5 11.5 6.0 6.0 1.0 1.0 6.5 4.0 5.5 4.5 4.5 6.5 4.0 5.5 4.5 4.5

C CABBAGE
All varieties, raw/cooked without fat 0.0 Red, baked with apple, 100g 4.0 0.0 4.0

CAKE DECORATIONS
All varieties, eg hundreds & thousands/ silver balls, 1 level tsp 28g

BREAM
Raw/cooked without fat, 28g 0.0

1.0 5.5

1.0 5.5

BROCCOLI
In cheese sauce, 100g Raw/cooked without fat 4.0 0.0 0.0 1.5 5.0 1.0 5.0

CAKES
Almond slice, average each 6.5 6.5 American blueberry/ chocolate chip muffin, 28g 5.5 5.5 Angel cake, 28g 5.5 5.5 Asian pastries, 28g 7.5 7.5 Bakewell tart, 28g 5.5 5.5 Bakewell tart, individual, average each 10.0 10.0 Battenberg, 28g 5.5 5.5 Carrot cake, 28g 5.5 5.5 Cheesecake, 28g 4.0 4.0 Cheesecake, individual, average each 12.0 12.0 Cherry, 28g 5.5 5.5

BRUSSELS SPROUTS
Raw/cooked without fat

4.5 4.5 4.0 4.0 5.5 5.5 14.5 14.5 5.5 5.5 9.0 6.0 6.0 6.0 4.0 9.0 6.0 6.0 6.0 4.0 0.0 1.0 0.0

BUBBLE & SQUEAK

Cooked without fat, 28g

BREAD ROLLS
Bagel, 28g average each Baguette, garlic, reduced fat, 28g average each 4.0 4.0 10.0 10.0 4.0 4.0 25.0 25.0

BUCKWHEAT
Whole grain, 28g

BULGAR WHEAT
28g boiled 28g raw

5.0 5.0 4.0 4.0 13.5 13.5 4.5 4.5 14.5 14.5

CANDIED PEEL
28g

CAPERS 0.0 CARAMBOLA (STAR FRUIT)

Pureed/cooked, 57g Raw, whole 1.0 0.0

the Original and Green choice

step 3

syns

o g
CARBONATED DRINKS
Bitter lemon, 284ml Club soda Coca-Cola, 330ml can Cream soda, 284ml Fanta, 330ml can Ginger ale, dry, 284ml Lemonade, 284ml Low calorie, eg Diet Coke, Pepsi Max, Slimline Bitter Lemon/Tonic Lucozade, 284ml Tango, 330ml can Tonic water, 142ml 5.5 0.0 6.5 4.0 7.0 2.0 3.0 5.5 0.0 6.5 4.0 7.0 2.0 3.0 Crunchy, 28g average bar Hifi bar, all varieties, 32g bar

o g
6.5 7.5 6.0 5.5 4.5 6.5 7.5 6.0 5.5 4.5 Derby Dolcelatte Double Gloucester Edam Edam, reduced fat Emmental Feta Goats milk soft cheese Gorgonzola Gouda Gruyere Haloumi Jarlsberg Lancashire Mascarpone Mozzarella Mozzarella, reduced fat Parmesan Parmesan, grated, 1 level tbsp Port salut Processed, plain Processed, smoked Quark, skimmed milk soft cheese, 100g Red Leicester Red Leicester, reduced fat Red Windsor Ricotta Roquefort Roule Sage Derby Soft cheese, full fat Soft cheese, low fat Soft cheese, medium fat Soya Spread Spread, reduced fat Stilton, blue Stilton, white Wensleydale Wensleydale blue

o g
5.5 5.5 5.5 4.5 3.0 5.5 3.5 4.0 5.5 5.5 5.5 4.5 5.0 5.0 5.5 4.0 3.0 6.0 1.5 4.5 4.0 4.0 0.0 5.5 3.5 5.5 2.0 5.0 4.5 5.5 4.5 2.0 2.5 4.5 4.0 2.5 5.5 5.0 5.5 5.0 3.5 0.5 3.5 5.0 0.5 0.0 2.0 5.5 5.5 5.5 4.5 3.0 5.5 3.5 4.0 5.5 5.5 5.5 4.5 5.0 5.0 5.5 4.0 3.0 6.0 1.5 4.5 4.0 4.0 0.0 5.5 3.5 5.5 2.0 5.0 4.5 5.5 4.5 2.0 2.5 4.5 4.0 2.5 5.5 5.0 5.5 5.0 3.5 0.5 3.5 5.0 0.5 0.0 2.0

o g
CHICK PEAS
28g boiled/canned 28g raw 1.5 4.5 0.0 0.0 Beef chow mein, average 450g serving Beef in black bean sauce, average 360g serving Beef with mushrooms, average 300g serving Beef with peppers/onions/water chestnuts, average 350g serving Chicken & cashew nuts, average 330g serving Chicken & mushroom, average 340g serving Chicken chop suey with noodles, average 300g serving Chicken chow mein, average 380g serving Chicken in black bean sauce, average 360g serving Chicken in oyster sauce, average 375g serving Ginger & garlic prawns with noodles, average 440g serving Noodles, plain, boiled, average 250g serving Peking duck with pancakes, average 375g serving Prawn sesame toasts 2 pieces Prawns in batter with a sweet chilli sauce, average 300g serving Rice, fried, average 300g serving Rice, pilau, average 180g serving Rice, plain, boiled, average 300g serving Soup, chicken & sweetcorn, per serving Soup, crab & sweetcorn, per serving Soup, hot & sour, per serving Soup, won ton, per serving

o g
13.5 8.5 Special fried rice with chicken, pork & prawns, average 310g serving Stir fried mixed vegetables, average 340g serving Sweet & sour chicken in batter, average 320g serving Sweet & sour chicken, average 350g serving Sweet & sour pork, average 325g serving Sweet & sour prawns, average 200g serving

o g

17.0

9.5

CHICKEN
Average, meat only, 28g raw 0.0 1.5 28g cooked without fat 0.0 2.5 Breast, average each 0.0 7.5 Breast in crumbs, grilled, 28g 2.0 3.0 125g average 8.0 13.5 Drumstick, barbecued/ roasted, including skin, average each 1.5 4.5 skin removed, average each 0.0 3.5 Fingers, baked, average each 2.5 3.5 Goujons, baked, 28g 2.0 3.5 Kiev, baked, 28g 2.5 3.5 142g average 11.5 17.0 Leg, barbecued/roasted, including skin, average each 5.5 10.5 skin removed, average each 0.0 7.0 Meat & skin, 28g raw 1.0 2.5 28g roasted 1.5 3.5 Mince, lean, raw/cooked without fat, 28g 0.0 1.5 Nuggets, baked, average each 1.5 2.0 Processed sliced roll, 28g 1.0 2.5 Skin, 28g roasted 6.5 6.5 Wings, barbecued/roasted, including skin, average each 1.0 3.0 skin removed, average each 0.0 2.0 CHICORY 0.0 0.0

5.0 16.5 4.5 19.5

CHAMPAGNE
142ml Bucks fizz, 142ml

6.5

6.5

CHEESE
28g unless stated Appenzell Austrian smoked Babybel, mini, each Babybel, mini, light, each Bavarian smoked Beaufort Beaumont Bonbel Boursin Boursin, light Bresse bleu Brie Brie, blue Caerphilly Cambozola Camembert Cheddar Cheddar, reduced fat Cheddar, vegetarian Cheese slices, light/reduced fat, average each standard, average each Cheshire Cheshire, reduced fat Chevre Cottage cheese, low fat flavoured, 100g Cottage cheese, low fat natural, 100g Cottage cheese, very low fat flavoured, 100g Cottage cheese, very low fat natural, 100g Cream Cream, light Curd Dairylea triangles, light, 1 chunky Dairylea triangles, 1 original 1 chunky Danish blue
5.5 4.5 3.0 2.0 4.0 5.5 5.5 4.5 5.5 2.5 5.0 4.5 6.0 5.5 6.0 4.0 6.0 4.0 5.5 5.5 4.5 3.0 2.0 4.0 5.5 5.5 4.5 5.5 2.5 5.0 4.5 6.0 5.5 6.0 4.0 6.0 4.0 5.5

17.5 25.5 8.5 17.0 15.0 23.5 9.0 12.0 0.0 0.0 0.0 0.0

12.0 14.0 8.5 18.0 5.5 11.0

0.0 8.5 6.5 2.5 8.0 2.0

0.0 8.5 6.5 2.5 8.0 2.0

CAROB
Chocolate, 28g

CHIOCA
9.0 11.5 5.5 7.0 Raw/cooked without fat

CAROB POWDER
28g

CHO CHO (CHOKO)

Raw/cooked without fat

CARP
Raw/cooked without fat, 28g 0.0 2.0 0.0 0.5 0.0 2.0 1.5 2.0 0.0 0.5 0.0 2.0

CHOCOLATE
5.0 14.0 4.5 15.0 Aero Chunky, 39g bar Aero, all varieties, 49g bar After Eight, each Bar with fruit/nuts/ wafer/biscuit, 28g Bounty, Dark/Milk, twin bar Cadbury Buttons, all varieties, 15g bag 34g bag 65g bag Cadbury Creme Egg, each Cadbury Crunchie, 42g bar Cadbury Curly Wurly, 28g bar Cadbury Dairy Milk, 49g bar Cadbury Dairy Milk Caramel, 50g bar Cadbury Double Decker, 65g bar Cadbury Dream Bar, 45g bar Cadbury Flake, 34g each Cadbury Fruit & Nut, 49g bar Cadbury Fudge, 27g each Cadbury Picnic, 48g bar Cadbury Twirl, 44g twin bar 10.0 10.0 13.0 13.0 2.0 2.0 7.0 7.0

CARROTS
Juice, 142ml Raw/cooked without fat

CASHEW FRUIT
Pureed/cooked, 28g Raw, whole

14.5 15.0

5.0 0.0

13.5 13.5 4.0 4.0 9.0 9.0 17.0 17.0 8.5 8.5 10.0 10.0 6.5 6.5

CASSAVA (GARI)
28g raw

CATFISH
Raw/cooked without fat, 28g 0.0 0.0 1.5 0.0

CAULIFLOWER
Raw/cooked without fat

2.0 4.0 5.5 4.5 4.5 1.0 0.5 0.5 0.0 6.0 2.5 2.5 2.0 1.5 3.0 5.0

2.0 4.0 5.5 4.5 4.5 1.0 0.5 0.5 0.0 6.0 2.5 2.5 2.0 1.5 3.0 5.0

30.0 52.5 7.0 7.0

CHILLI CON CARNE

Canned, 100g Chilled/frozen, 100g Average ready meal, 400g serving 2.5 2.0 2.5 2.0

19.0 22.5 21.5 14.0 20.0 7.5 6.5 5.0 4.0 2.5 0.0 7.5 6.5 5.0

CAULIFLOWER CHEESE
Average ready meal, 400g serving Homemade, 100g 10.5 10.5 3.0 3.0

13.0 13.0 12.0 12.0 15.0 15.0 12.5 12.5 9.0 9.0 12.0 12.0 6.0 6.0 11.5 11.5 11.5 11.5

CHILLI CON CARNE & RICE

13.0 0.0 0.0 6.5 0.0 0.0

CAVIARE
Bottled in brine, drained, 1 level tbsp 28g 0.0 0.0 0.0 0.0 6.0 6.5 0.5 1.5 0.0 0.0 6.0 6.5

CHERRIES
Canned in syrup, 100g Glace/cocktail, each 28g Pie filling, canned, 100g Raw, pureed, 28g Raw, whole Stewed without sugar, 85g

CHILLIES
Fresh Raw/cooked without fat

CELERIAC CELERY CEREAL BARS

Chewy, 28g average bar

CHINESE LEAVES (AMARANTH) CHINESE TAKEAWAYS

Barbecue spare ribs, average 160g serving 8.5 17.5

13.0 13.0

the Original and Green choice

step 3

syns

o g
Cadbury Wholenut, 49g bar 13.5 Cadbury Wispa, 40g bar 11.0 Cadbury Wispa Mint, 50g bar 14.0 Cooking, 28g 7.5 Covered brazil nuts, each 3.5 Covered peanuts, 28g 7.5 Covered raisins, 28g 6.0 Cream filled bar/sweets, 28g 6.0 Double Cream Bar, 47g bar 12.5 Drinking powder, low calorie/low fat, eg High Lights/Options, 11g sachet 2.0 Drinking powder, standard, dried, 1 heaped tsp 1.0 Drinking powder, standard, made up as directed with skimmed milk, 284ml 8.5 Flyte Bar, twin bar 10.0 Galaxy, 47g bar 12.5 Galaxy Caramel, 49g bar 12.0 Galaxy Double Nut & Raisin, 46g bar 12.5 Galaxy Minstrels, 42g bag 10.5 Galaxy Ripple, 33g each 9.0 Kit Kat, all varieties, 2 fingers 5.5 4 fingers 12.0 Kit Kat Chunky, all varieties, 56g bar 14.5 Lion Bar, all varieties, 55g bar 13.5 M & M's, Chocolate/ Peanut, 45g bag 11.5 Maltesers, 37g bag 9.0 Mars Bar, all varieties, 63g bar 14.0 Milky Bar, 13g standard 3.5 20g medium 5.5 33g large 9.0 Milky Way, all varieties, 26g bar 6.0 Munchies, Milk Chocolate/Mint, per tube 12.0 Revels, 35g bag 8.5 Rolos, 57g tube 11.0 13.5 11.0 14.0 7.5 3.5 7.5 6.0 6.0 12.5 Selection sweets, chocolate caramels, each eg Roses, Quality Street, each hazelnut in caramel, each hazelnut whirl, each Smarties, 43g tube Snickers, 64g bar Spread, 1 level tbsp Spread, chocolate & nut, 1 level tbsp Standard, grated, all varieties, 1 level tsp Standard, milk/white, 28g Standard, plain, 28g Toffee Crisp, all varieties, 48g bar Twix, twin bar Walnut Whip, each Yorkie Bar, all varieties, 60g bar

o g
COCONUT
2.5 2.5 2.0 2.0 3.5 3.5 2.5 2.5 10.0 10.0 16.5 16.5 4.5 4.5 4.0 1.5 7.5 7.0 4.0 1.5 7.5 7.0 Coconut milk, canned, 2 level tbsp fresh, 4 level tbsp Cream, 1 level tbsp Creamed coconut in block, 28g Desiccated, 1 level tbsp 28g Flesh, fresh, 28g

o g
Lime juice, diluted as directed, 284ml Undiluted, 50ml Low calorie, all varieties

o g
3.0 3.0 0.0 3.0 3.0 0.0

o g
Half, 1 level tbsp 1.0 1.0 142ml 10.5 10.5 Single/soured, 1 level tbsp 1.5 1.5 142ml 14.5 14.5 UHT individual portion for coffee, 15ml portion 1.5 1.5 Whipping, 1 level tbsp 3.0 3.0 142ml 26.5 26.5 Kettle Chips, all varieties, 40g bag 120g bag 150g bag KP Crisps, all varieties, 25g bag KP Discos, all varieties, 28g bag KP Frisps, all varieties, 28g bag KP Hula Hoops XL, all varieties, 37g bag KP Hula Hoops, all varieties, 34g bag KP Mini Chips, all varieties, 33g bag KP Peanuts, all varieties, 50g bag KP Skips, all varieties, 19g bag KP Space Raiders, all varieties, 34g bag Low fat crisps, 28g Pork scratchings, 28g Potato & corn sticks, eg chipsticks, 28g Potato rings, 28g Pretzels, 28g Pringles Potato Snacks, all varieties, 50g carton Puffed potato, eg Chinese crackers, Quavers, Snaps, 28g Quaker Snack-a-Jacks, Crispy, all varieties, 30g bag 35g bag Quaker Snack-a-Jacks, Jumbo, all varieties, each Seabrook Crinkle Cut Crisps, all varieties, 32g bag Square, French Fries, 28g Standard/crinkle cut, 28g Thick cut/jacket, 28g Twiglets, 28g Walkers Crisps, all varieties, 34.5g bag Walkers French Fries, all varieties, 22g bag

o g
9.5 9.5 28.5 28.5 35.5 35.5 7.0 7.0 7.5 9.5 9.0 8.5 7.0 7.0 7.5 9.5 9.0 8.5

2.5 0.5 2.5 9.5 4.5 8.5 5.0

2.5 0.5 2.5 9.5 4.5 8.5 5.0

CORNED BEEF
Lean, 100g Standard, 100g 3.0 10.5 3.5 11.0 3.5 5.0 11.5 18.0 25.0 32.0 3.5 5.0 11.5 18.0 25.0 32.0

CORNFLOUR
1 level tbsp 28g

CREAM OF TARTAR
1 level tsp 0.5 1.5 6.0 3.0 5.5 1.5 2.5 0.5 1.5 6.0 3.0 5.5 1.5 2.5

COD
Fillet, deep fried in batter, 28g Fillet, deep fried in batter, all batter removed, 28g Fillet, plain/smoked, raw/cooked without fat, 28g In parsley sauce, frozen, 100g boiled Roe, hard/soft, 28g raw 2.5 0.0 3.5 1.0

CORNISH PASTY
Snack size, 75g each Medium, 135g each Large, 170g each Jumbo, 240g each

CREME CARAMEL
Ready made, 28g 100g pot

2.0 1.0

CREME FRAICHE
1 level tbsp 28g Reduced fat, 1 level tbsp 28g

12.5 12.5 14.5 14.5 8.5 8.5 16.0 16.0 1.5 5.0 4.5 6.0 4.5 1.5 5.0 4.5 6.0 4.5

COTTAGE PIE
0.0 1.5 0.0 2.0 1.5 1.0 1.0 4.0 1.5 2.0 1.5 1.0 Average ready meal, 350g serving 10.0 1.5 0.0 1.5 5.0 0.0 0.0 0.0 0.5 2.5 2.0 4.5 0.0 1.0 9.5 1.5 0.0 0.0 0.0 1.0 1.5 1.0 0.5 2.5 2.0 4.5 0.0 1.0

14.5 14.5 5.0 8.0 6.5 8.5 6.5 7.5 5.5 5.0 8.0 6.5 8.5 6.5 7.5 5.5

8.5 10.0 12.5 12.0 12.5 10.5 9.0 5.5 12.0 14.5 13.5 11.5 9.0 14.0 3.5 5.5 9.0 6.0 12.0 8.5 11.0

COUGH SYRUP
2 level tsp

CRISPBAKES
Baked/grilled, all varieties, average each 10.0 8.0 0.5 1.5

CHUTNEY
Sweet, 1 level tbsp

COD LIVER OIL

1 level tsp

COURGETTES
Raw/cooked without fat

CRISPBREADS
eg Melba toast, each eg Ryvita, each 0.5 1.5

CIDER
Dry, 284ml Low alcohol, 284ml Scrumpy Jack, 275ml bottle Strongbow, 250ml bottle Strongbow Ice, 330ml bottle Sweet, 284ml Vintage, 284ml

COFFEEMATE
Dried, 2 level tsp Light, dried, 2 level tsp

COUSCOUS
28g cooked 28g dry

CRISPS & SNACKS

Bombay mix, 28g 7.0 7.0 Corn snacks, eg Nik Naks, Wotsits, 28g 7.5 7.5 Golden Wonder Bugles, all varieties, 25g bag 7.0 7.0 Golden Wonder Crisps, all varieties, 34.5g bag 9.5 9.5 Golden Wonder Lights, all varieties, 21g bag 4.5 4.5 Golden Wonder Nik Naks, all varieties, 34g bag 9.5 9.5 Golden Wonder Quite Strong Crisps, all varieties, 40g bag 10.5 10.5 Golden Wonder Wheat Crunchies, all varieties, 35g bag 8.5 8.5 Jacob's Cheeselets, 30g bag 7.5 7.5 Jacob's Thai Bites, all varieties, 25g bag 4.5 4.5 100g pack 18.0 18.0 Jacob's Twiglets, all varieties, 30g bag 6.0 6.0

COLCANNON
Mashed potato with cabbage & spring onion, cooked without fat, 28g

CRAB
Canned in brine, 28g Meat only, 28g boiled Sticks, average each

7.0 7.0 6.0 6.0 10.0 10.0 1.0 1.0

14.0 14.0

1.0 1.0 7.5 0.5 4.0

0.5 1.0 7.5 0.5 4.0

COLESLAW
1 level tbsp 100g With reduced calorie mayonnaise, 1 level tbsp 100g

CRANBERRIES
Cooked/pureed, 57g Dried, 28g Jelly, 1 level tbsp Juice drink, 142ml Raw, whole Sauce, 1 level tbsp

CLAMS
Canned in brine, 28g 0.0 Without shells, raw/cooked without fat, 28g 0.0

7.0

7.0

6.0 7.0 2.5

6.0 7.0 2.5

CLEMENTINES
Flesh only, juiced/cooked, 28g medium each Raw, whole 0.5 1.0 0.0 0.0 1.0 2.5 4.5 0.5 1.0 0.0 0.5 1.0 2.5 4.5

COLEY
Raw/cooked without fat, 28g 0.0 1.0

CRAYFISH
Raw/cooked without fat, 28g 0.0 0.5 2.0 4.5 1.0 0.5 2.0 4.5

CONGER EEL
Raw/cooked without fat, 28g 0.0 1.5

COCKLES
Without shells, boiled, 28g

CREAM
Aerosol, 2 level tbsp Canned, sterilised, 1 level tbsp Clotted, 1 level tbsp Double/extra thick double, 1 level tbsp 142ml

COCOA POWDER
1 level tsp 1 level tbsp 28g

CORDIAL/SQUASH
Blackcurrant, diluted as directed, 284ml Undiluted, 50ml Fruit, diluted as directed, 284ml Undiluted, 50ml 4.5 5.5 2.5 2.5 4.5 5.5 2.5 2.5

9.0 6.0 7.5 7.0 5.5 9.0 4.5

9.0 6.0 7.5 7.0 5.5 9.0 4.5

3.5 3.5 31.5 31.5

the Original and Green choice

step 3

syns

o g
Walkers Lites, all varieties, 28g bag Walkers Max, all varieties, 55g bag Walkers Monster Munch, all varieties, 25g bag Walkers Quavers, all varieties, 20g bag Walkers Sensations, all varieties, 40g bag Walkers Snaps, all varieties, 21g bag Walkers Square Crisps, all varieties, 25g bag Walkers Wotsits, all varieties, 21g bag Wheat Crunchies, 28g

o g
CUTTLEFISH DREAM TOPPING
0.0 1.0 Dried, 1 level tbsp 1 sachet Made up with skimmed milk, 1 level tbsp Made up with whole milk, 1 level tbsp Raw/cooked without fat, 28g

o g
5.0 5.0 12.5 12.5 1.0 1.5 3.5 3.5 3.5 0.0 4.0 5.0 2.5 2.5 1.5 3.0 0.0 2.0 1.0 1.5 3.5 3.5 3.5 0.0 4.0 5.0 2.5 2.5 1.5 3.0 0.0 2.0 Omelette, plain, cooked/made without fat, average

o g
Haddock in Batter, batter removed, average large portion, 227g serving Meat Pie, average each Mushy Peas, average portion, per 125g serving Plaice in Batter, average small portion, 150g serving average medium portion, 200g serving average large portion, 255g serving Plaice in Batter, batter removed, average large portion, 255g serving Saveloy, average each Scampi in Breadcrumbs, average portion, 170g serving

o g
FOOD COLOURING/ FLAVOURING/ESSENCE
0.0 9.0 20.0 20.0 5.0 0.0 All varieties, 1 drop

o g

6.5

6.5

0.0 1.5 0.0 0.0

0.0 1.5 0.0 0.0

14.5 14.5 6.0 5.0 9.5 5.5 5.5 5.5 6.5 4.0 0.0 0.0 3.5 6.0 5.0 9.5 5.5 5.5 5.5 6.5 4.0 0.0 0.0 3.5 2.0 0.0 1.5 1.0 2.5 5.0

ELDERBERRIES
Pureed/cooked, 85g Raw, whole

0.0

0.0

FROMAGE FRAIS
Low fat, fruit/flavoured, 100g Low fat, natural, 100g Very low fat, fruit, 100g Very low fat, natural 3.5 3.0 0.5 0.0 3.0 5.5 2.0 3.5 3.5 3.0 0.5 0.0 3.0 5.5 2.0 3.5

D DAB
Raw/cooked without fat, 28g 0.0 1.0 0.5 0.0 1.5

ENDIVE F FAGGOTS
In gravy, average each

DRESSING
Blue cheese, 1 level tbsp Caesar, 1 level tbsp French, 1 level tbsp French style, fat free Italian, 1 level tbsp Mayonnaise, 1 level tbsp reduced calorie, 1 level tbsp Thousand Island, 1 level tbsp reduced calorie, 1 level tbsp Vinaigrette, 1 level tbsp Vinaigrette style, fat free Yogurt based, 1 level tbsp

13.5 19.5 17.5 25.5 22.5 33.0

DAMSONS
Raw, pureed, 28g 0.5 Raw, whole 0.0 Stewed without sugar, 85g 1.5

FRUCTOSE
1 level tbsp 28g

3.5 9.0 2.0 0.0 0.0 2.5 3.0 2.0 0.0

5.5 3.0 2.0 0.0 0.0 2.5 3.0 2.0 0.0

FALAFEL
Fried in oil, 100g

DATES
Dried, weighed with stones, each 28g Dried, weighed without stones, each 28g Fresh, weighed with stones, each 28g 2.0 3.0 2.0 4.0 1.5 1.5 2.0 3.0 2.0 4.0 1.5 1.5

FRUIT COCKTAIL
0.0 10.0 6.5 9.5 Canned in juice, 100g Canned in syrup, 100g

FEIJOA
Pureed/cooked, 85g Raw, whole

FRUIT FOOL
16.0 20.0 5.0 2.0 1.5 4.0 2.5 1.5 1 level tbsp 120g pot 1.5 1.5 10.5 10.5

CRYSTALLISED FRUIT
28g

FENNEL
Raw/cooked without fat

CUCUMBER CURLY KALE

Raw/cooked without fat

FISH CAKES
Grilled, average each

FIGS
Dried, each 28g Dried, stewed without sugar, 28g Raw, whole

FRUIT PIE FILLINGS

Canned, all varieties, 100g 4.0 4.0

FISH FINGERS
Grilled, average each

CURRANTS
28g

DRIPPING
28g 12.5 12.5 0.0 0.0 2.5 4.0 3.0 2.0 2.0 2.5 4.5 6.0 3.0 2.0

DESSERT
Instant powder, eg Angel Delight, 28g dry 5.5 Made as directed with skimmed milk, 1 level tbsp 0.5 100g 4.0 5.5 0.5 4.0 2.0 3.5 4.0 2.0 3.5 1.0 2.5

FISH PASTE
1 level tbsp

G GAMMON
Lean only, 28g raw 28g grilled Meat & fat, raw/grilled, 28g 0.0 0.0 0.5 0.0 1.0 0.0 2.0 3.0 3.0 0.0 1.0 0.0

CURRY PASTE
1 level tbsp 2.0 CURRY/CHILLI POWDER 0.0

DUCK
Meat only, 28g raw 28g roasted without fat Meat, fat & skin, 28g raw 28g roasted

FISH & CHIP SHOPS

Chips, average portion, 227g serving Cod in Batter, average small portion, 120g serving average medium portion, 180g serving average large portion, 227g serving Cod in Batter, batter removed, average large portion, 227g serving Curry Sauce, average portion, per serving Fish Cake, average each Gravy, average portion, per serving Haddock in Batter, average small portion, 120g serving average medium portion, 170g serving average large portion, 227g serving 27.0 17.5

FISHERMANS PIE
Average ready meal, 320g serving 11.0 9.5

CUSTARD
Canned, 2 level tbsp Canned, low fat, 2 level tbsp Powder, dried, 1 level tbsp 28g Powder, made as directed with semi-skimmed milk, 2 level tbsp 142ml Powder, made as directed with skimmed milk, 2 level tbsp 142ml Powder, made as directed with whole milk, 2 level tbsp 142ml 1.5 1.0 2.5 5.0

DIP
Barbecue, 1 level tbsp Blue cheese, 1 level tbsp Cheese & chive, 1 level tbsp Garlic & herb, 1 level tbsp Peanut, 1 level tbsp Raita, 1 level tbsp Sour cream, 1 level tbsp 2.0 3.5 4.0 2.0 3.5 1.0 2.5

FLOUNDER
10.0 15.0 15.0 22.0 19.0 28.0 Raw/cooked without fat, 28g 0.0 4.5 5.0 5.0 4.5 6.5 5.0 4.5 4.5 3.5 5.0 4.5 4.5 1.0 4.5 5.0 5.0 4.5 6.5 5.0 4.5 4.5 3.5 5.0 4.5 4.5

DUMPLINGS
28g cooked

GARLIC
Fresh Puree, 1 level tsp

DURIAN
Raw/cooked, 28g

FLOUR
Chapati, brown/white, 28g Millet, 28g Rice, 28g Rye, 28g Soya, full fat, 28g Soya, low fat, 28g Wheat, brown, 28g Wheatgerm, 28g White, plain, 1 level tbsp 28g White, self raising, 28g Wholemeal, plain/self raising, 28g

GELATINE GHEE
28g

E EEL
Jellied, 28g Raw/cooked without fat, 28g 0.0 0.0 0.0 0.5 1.5 2.5 0.0 0.5

1.5 6.5

1.5 6.5

DOGFISH
1.0 5.5 1.0 5.5 Raw/cooked without fat, 28g 0.0 2.0

0.0 6.0 8.5 7.5

9.0 6.0 7.0 7.5

GHERKINS GIN
25ml 35ml

12.5 12.5 0.0 0.0 2.5 4.0 4.0 0.0 2.0 4.0 4.0 2.5 4.0 4.0 0.0 2.0 4.0 4.0

EGGS
Fresh/dried/powdered Fried in fat, each Omelette, cheese, cooked/made with fat, average, 120g serving Omelette, plain, cooked/made with fat, average, 120g serving

DONER KEBAB
Chicken, meat only, average, 28g small kebab large kebab Lamb, meat only, average, 28g small kebab large kebab 1.5 3.5 5.0 10.5 7.5 15.5 2.5 5.5 8.0 16.0 12.5 24.5

GINGER
Crystallised, 28g Root/ground Stem, in syrup, drained, 1 piece 28g

2.0 8.5 1.0 0.0

2.0 8.5 1.0 0.0

6.5

6.5

9.0 14.0 13.0 19.5 17.0 26.5

CUSTARD APPLE
Pureed/cooked, 28g Raw, whole

FLYING FISH
Raw/cooked without fat, 28g 0.0 1.0

GINGER WINE
50ml

4.0

4.0

the Original and Green choice

step 3

syns

o g
GLUCOSE
Liquid, 1 level tbsp 2.5 2.5 Moussaka, beef/Lamb, average 360g serving Moussaka, vegetable, average 300g serving Pitta bread, average each Soup, bean, per serving Soup, lentil, per serving Stuffed vine leaves, average 250g serving Taramasalata with pitta bread, per serving Tzatziki with pitta bread, per serving

o g
HALIBUT
10.5 13.5 15.5 11.0 9.0 9.0 12.5 12.5 10.0 10.0 21.0 21.0 22.5 22.5 15.0 15.0 1.5 0.0 1.0 0.0 1.5 0.0 1.0 0.0 Raw/cooked without fat, 28g

o g

o g
Coffee, black, no sugar 0.0 0.0 Drinking chocolate, dried, 1 heaped tsp 1.0 1.0 Drinking chocolate, made up as directed with skimmed milk, 284ml 8.5 8.5 Horlicks, dried, 1 heaped tsp 1.0 1.0 Horlicks, made up as directed with skimmed milk, 284ml 10.0 10.0 Low calorie/low fat, eg High Lights/Options, 1 sachet 2.0 2.0 Ovaltine, dried, 1 heaped tsp 1.0 1.0 Ovaltine, made up as directed with skimmed milk, 284ml 9.5 9.5 Tea, black, no sugar 0.0 0.0 Chocolate covered bar, eg Mars, Snickers, Twix, average each Cones only, 1 medium 1 large 1 sugar Cornetto Mini, each Cornetto, Choc & Nut/Mint Choc Chip/Whippy, each Cornetto, Strawberry, each Dessert, eg Viennetta, 28g Fab Ice Lolly, each Feast Ice Cream Bar, all varieties, each Feast Mini Ice Cream Bar, all varieties, each Flyte Ice Cream Bar, twin bar Fruit/split ice lollies, average each Fruit Pastil Ice Lolly, each Galaxy Ice Cream Bar, each Galaxy Swirl Ice Cream Bar, Caramel/Chocolate, each Haagen-Dazs Ice Cream Tubs, Baileys, 100ml tub Belgian Chocolate, 100ml tub Choc Choc Chip, 100ml tub Cookies & Cream, 100ml tub Toffee Creme, 100ml tub Haagen-Dazs Ice Cream Stickbars, all varieties, 90ml each Kit Kat Chunky Ice Cream Bar, each Luxury, average, 28g 60g scoop Magnum Mini, all varieties, each Magnum Snack Size, all varieties, each Magnum, Classic/Mint/ Orange/White, each Magnum, Double Caramel/Double Chocolate, each Maltesers Ice Cream Bar, each

o g
Mars Ice Cream Bar, all varieties, 51g bar 60g bar Milky Bar Ice Cream Lolly, each Mini Milk Ice Cream Lolly, each Non-dairy, 28g 60g scoop Reduced fat, 28g 60g scoop Rolo Ice Cream Lolly, each Sauce, 1 level tbsp Snickers Ice Cream Bar, 51g bar 60g bar Soft scoop/standard, 28g 60g scoop Solero, all varieties, each Sorbet, 28g Starburst Fruitice, all varieties, each Twister Ice Cream Lolly, each Twix Ice Cream Bar, 47g bar 57g bar Wafers, 1 standard 1 fan

o g
9.0 9.0 10.5 10.5 8.0 2.0 2.0 4.5 2.0 4.0 8.0 2.0 2.0 4.5 2.0 4.0

GNOCCHI
Potato dumplings, 100g cooked 8.0 2.0 2.0 2.0

0.0 0.0 0.5 0.0 0.0 0.0 0.0 2.5 0.0 0.0

1.5 1.5 3.0 1.5 2.0 2.5 0.0 3.5 1.5 0.0

HAM
Canned, lean only, 28g Parma, 28g Sliced, lean only, 1 slice 28g

GOLDEN SYRUP
1 level tbsp

10.0 10.0 0.5 0.5 1.0 1.0 2.0 2.0 3.0 3.0 11.5 11.5 9.5 9.5 3.5 3.5 4.0 4.0 16.0 16.0 10.0 10.0 13.0 13.0 4.5 3.0 9.0 4.5 3.0 9.0

GOOSE
Meat only, 28g roasted without fat 2.0 3.5 0.5 0.0 1.0 1.5 3.0 2.5 2.5 0.0 4.0 3.5 0.5 0.0 1.0 1.5 3.0 2.5 2.5 0.0 3.0 3.5 0.0

HARE
Meat only, 28g stewed

GOOSEBERRIES
Canned in syrup, 100g Raw, pureed, 57g Raw, whole Stewed without sugar, 113g

HARISSA PASTE HASLET

28g

GREENGAGES
Pureed/cooked, 85g Raw, whole

12.0 12.0 1.5 1.5 9.5 9.5 11.5 11.5 2.5 5.5 5.0 1.5 5.0 4.5 2.5 5.5 5.0 1.5 5.0 4.5

HEART
Lamb/ox/pig, 28g raw

GRAPEFRUIT
Canned in juice, 100g Canned in syrup, 100g Juice, concentrate, unsweetened, 28ml Juice, unsweetened, 142ml Raw, whole

GRENADILLAS
Pureed/cooked, 57g Raw, whole

HERBS & SPICES

All varieties

GROUSE
Meat only, 28g roasted without fat 0.0 1.5 2.0 3.0 1.0 0.0 2.0 1.5 2.0 3.0 1.0 0.0

HERRING
Canned in tomato sauce, 28g Raw/cooked without fat, 28g Roe, soft, 28g raw Rollmop, 28g 0.5 0.0 0.0 0.0 6.0 2.5 2.5 1.5 2.0 6.0

HOUMOUS
1 level tbsp 28g 1.5 2.5 1.5 2.5

GUACAMOLE
1 level tbsp

15.5 15.5 11.5 11.5 14.5 14.5 18.0 18.0 11.5 11.5 12.0 12.0

GRAPES
Juice, concentrate, 28ml 3.0 Juice, unsweetened, 142ml 3.5 Raw, whole 0.0

I ICE CREAM
Arctic roll, 28g Average cone with ice cream, each Average cone with ice cream & flake, each Average cone with ice cream, flake & sauce, each Bounty Ice Cream Bar, each Cadbury Creme Egg Ice Cream Cone, 115ml each Cadbury Crunchie Ice Cream Bar, 65ml each Cadbury Flake 99 Ice Cream Cones, all varieties, 125ml each Cadbury Ice Cream Lollies, Bournville/Caramel/Dairy Milk/Dream, 120ml each Calippo Mini, each Calippo, all varieties, each Carte d'Or Ice Cream Tubs, Spagnola, 120ml tub Stracciatella, 120ml tub Vanilla, 150ml tub Choc ice, average each 3.0 8.0 3.0 8.0

GUAVAS
Canned in juice, 100g Canned in syrup, 100g Pureed/cooked, 85g Raw, whole

HIFI BARS
All varieties, 32g bar

GRAVY
Granules, made as directed, no fat added, 4 level tbsp 142ml Granules, made with meat juices, 4 level tbsp 142ml Granules, measured dry, 1 level tbsp 28g 1.0 2.5 3.0 7.0 3.5 6.5 1.0 2.5 3.0 7.0 3.5 6.5

HOKI
Raw/cooked without fat, 28g 0.0 1.0 1.0 1.0

GUINEA FOWL
Meat only, 28g roasted without fat 0.0 3.0

12.0 12.0 13.0 13.0 13.5 13.5 13.5 13.5 8.5 8.5

9.5 9.5 11.5 11.5 0.5 0.5 1.0 1.0 4.0 7.0 2.5 5.0 2.5 4.5 2.5 5.0 4.0 7.0 2.5 5.0 2.5 4.5 2.5 5.0

ICING
Butter, 1 level tbsp 28g Fondant, 1 level tbsp 28g Glace, 1 level tbsp 28g Royal, 1 level tbsp 28g

HONEY
1 level tsp

H HADDOCK
Fillet, deep fried in batter, 28g 2.0 Fillet, deep fried in batter, all batter removed, 28g 0.0 Plain/smoked, raw/cooked without fat, 28g 0.0 3.0 1.0 1.0 3.5

HOT DOG
In bread roll, average each In bread roll with ketchup/mustard, average each In bread roll with onions, average each In bread roll with onions & ketchup/mustard, average each 16.0 16.0

15.5 15.5 13.0 13.0 3.5 3.5 7.0 7.0 8.5 9.5 8.5 9.5

GREEK RESTAURANTS
Desserts, Baklava, per serving 18.0 Desserts, Halva, per serving 13.0 Greek salad with feta cheese, per serving 9.0 Houmous with pitta bread, per serving 23.0 Lamb kebabs, average, 100g each 3.0 Meatballs, average 340g serving 15.0 18.0 13.0 9.0 23.0 9.5 30.0

17.0 17.0 20.0 20.0

10.0 10.0

INDIAN RESTAURANTS
Beef madras, average 400g serving Bombay potatoes, average 340g serving Chapati, average each Chicken bhuna, average 330g serving Chicken biryani, average 380g serving 11.0 24.0 16.0 7.5 7.0 7.5

HAGGIS
28g cooked 2.0

21.0 21.0

HOT DRINKS
Bournvita, dried, 1 heaped tsp Bournvita, made up as directed with skimmed milk, 284ml 1.0 1.0

HAKE
Raw/cooked without fat, 28g 0.0 1.5

13.0 13.0 3.0 3.0 5.0 5.0 11.0 11.0 9.5 9.5 8.5 8.5 7.0 7.0

15.0 15.0

19.5 19.5 8.5 8.5

11.0 22.0 18.0 12.5

6.5

6.5

the Original and Green choice

step 3

syns

o g
Chicken curry, average 390g serving Chicken dhansak, average 350g serving Chicken jalfrezi, average 350g serving Chicken kashmiri, average 350g serving Chicken korma, average 360g serving Chicken makhani, average 380g serving Chicken pasanda, average 370g serving Chicken saag, average 360g serving Chicken tandoori, average 340g serving Chicken tikka balti, average 375g serving Chicken tikka masala, average 360g serving Chicken vindaloo, average 360g serving Cucumber raita, 1 level tbsp Gobi aloo saag, average 320g serving Lamb bhuna, average 350g serving Lamb biryani, average 450g serving Lamb pasanda, average 350g serving Lamb rogan josh, average 360g serving Lime pickle, 1 level tbsp Mango chutney, 1 level tbsp Naan bread, peshwari, average each Naan bread, plain, average each Onion bhaji, average each Onion sambal, 1 level tbsp Paratha, average each Popadums, average each Prawn bhuna, average 380g serving 11.5 23.5 6.5 18.5 8.5 18.5 9.5 21.5 16.5 30.0 16.5 30.0 20.0 33.5 11.0 23.0 9.0 21.0 11.5 25.5 14.5 26.5 8.0 20.0 1.0 1.0 Prawn biryani, average 425g serving Rice, pilau, average 180g serving Rice, plain, boiled, average 300g serving Samosas, meat, average, 2 small Samosas, vegetable, average, 2 small Vegetable biryani, average 420g serving Vegetable curry, average 380g serving Vegetable jalfrezi, average 375g serving Vegetable korma, average 380g serving

o g
22.5 15.0 14.0 20.0 2.5 0.0 Ravioli, four cheese, average 320g serving Ravioli, mushroom/vegetable, average 340g serving Soup, minestrone, per serving Spaghetti bolognese, average 360g serving Spaghetti marinara, average 400g serving Stuffed peppers, average 280g serving Tagliatelle carbonara, average 400g serving

o g
KIPPERS
18.0 8.0 Raw/cooked without fat, 28g With butter, boil in the bag, 28g

o g

o g
Vegetable, average ready meal, 355g serving 14.5 7.0 3.5 0.0 0.0 1.0 0.5 0.0 0.0 0.0 1.5 0.0 3.5 Pureed/cooked, 28g Raw, whole

o g
0.5 0.0 2.5 3.5 1.0 0.0 0.5 0.0 4.0 3.5 1.0 0.0

0.0 0.5 0.5 0.0 0.0 7.0 0.5 0.0

3.0 3.5 0.5 0.0 0.0 7.0 0.5 0.0

LEEKS
In cheese sauce, 100g Raw/cooked without fat 3.5 0.0 0.0 1.0 0.5 1.5 4.0 0.0 1.5 0.0 3.5

LUNCHEON MEAT
28g

18.0 6.5 10.0

9.5 6.5 7.5

LYCHEES
Canned in syrup, 100g Pureed/cooked, 28g Raw, whole

KIWI FRUIT
Pureed/cooked, 28g Raw, whole

LEMONS
Juice/rind Lemon cheese, 1 level tsp Lemon curd, 1 level tsp

12.5 12.5 7.5 7.5

KOHL RABI
14.0 11.5 10.5 10.5 15.0 12.5 Raw/cooked without fat

LENTILS
All varieties, 28g boiled 28g raw

21.0 11.5 12.5 7.5 9.0 7.5

KUMQUATS
Canned in syrup, 100g Pureed/cooked, 28g Raw, whole

M MACARONI CHEESE
Average ready meal, 360g serving Canned, 100g 24.0 12.5 6.0 3.0 0.0 0.5 0.0 0.0 0.5 3.0 3.0 0.0 2.0 2.5 0.5 0.0 0.0 4.0 2.0 3.0 1.0 4.5 0.0 1.0 0.0 2.0 3.0 4.0 2.5 3.0 4.5 3.0 3.0 0.0 2.0 2.5 0.5 0.0 0.0 4.0 2.0 3.0 1.0 4.5 0.0 1.0 0.0 2.0

LETTUCE
All varieties

J JACKFISH
Raw/cooked without fat, 28g 0.0 1.5 0.5 1.5 0.5 1.0 1.0 0.0 1.5 4.5 2.0 0.5

LIME PICKLE L L AGER

284ml Alcohol free, 284ml Beck's, 275ml bottle Budweiser, 207ml bottle 330ml bottle Budweiser Ice, 330ml bottle Grolsch, 250ml bottle Low alcohol, 284ml Premium, 284ml San Miguel, 330ml bottle Stella Artois, 250ml bottle 330ml bottle 5.0 3.0 5.0 4.0 6.5 7.0 5.5 3.0 8.5 8.0 5.0 7.0 0.0 0.0 0.0 5.0 3.0 5.0 4.0 6.5 7.0 5.5 3.0 8.5 8.0 5.0 7.0 2.0 3.0 7.5 1 level tbsp

MACKEREL
Canned in brine, 28g Canned in oil, 28g Canned in tomato sauce, 28g Raw/cooked without fat, 28g Smoked, 28g

19.0 15.0

ITALIAN RESTAURANTS
Cannelloni, beef, average 390g serving 16.0 Cannelloni, spinach & ricotta, average 350g serving 16.0 Cannelloni, vegetable, average 330g serving 17.0 Chicken cacciatore, average 490g serving 8.5 Desserts, Cassata alla Sicilian, per serving 30.0 Desserts, Gelati, per serving 14.0 Desserts, Granita, per serving 5.0 Desserts, Tiramisu, per serving 20.0 Desserts, Zabaglione, per serving 10.0 Lasagne, beef, average 370g serving 14.0 Lasagne, seafood, average 295g serving 9.0 Lasagne, vegetable, average 355g serving 14.5 Macaroni cheese, average 360g serving 24.0 Mozzarella & tomato salad, average 140g serving 14.0 Ravioli, beef, average 400g serving 20.0 12.5

LIMES
Juice/rind

JAM
1 level tsp 0.5 1 level tbsp 1.5 Reduced sugar, 2 level tsp 0.5 1 level tbsp 1.0

LINSEED
1 level tbsp

LIQUEURS
Cream liqueurs, eg Baileys, 25ml 35ml High strength, eg Cointreau, Southern Comfort, 25ml 35ml Low Strength, eg Kirsch, 25ml 35ml Medium strength, eg Cherry Brandy, Tia Maria, 25ml 35ml 4.0 5.5 4.0 5.5

10.5 9.5 28.5 30.0 14.0 5.0 20.0 10.0 12.5 10.0 7.0

MALT EXTRACT
1 level tbsp

JAMBU FRUIT
Pureed/cooked, 28g Raw, whole 1.0 0.0 1.5 4.5 2.0 0.5

MAMMIE APPLE
Pureed/cooked, 100g Raw, whole

14.5 11.0 12.0 29.0 20.5 20.5 21.5 39.0 6.5 23.5 1.5 1.5 2.0 2.0

JELLY
Cubes, as sold, 1 cube Cubes, made with water, 142ml Sugar free jelly crystals, 1 sachet made up with water, 142ml

4.0 5.5 2.5 4.0

4.0 5.5 2.5 4.0

MANDARINS
Canned in juice, 100g Canned in syrup, 100g Juiced/cooked, 28g Raw, whole

L AMB
Average, lean only, 28g raw 28g roasted without fat Loin chop, lean only, grilled, average each Loin chop, meat & fat, grilled, average each Meat & fat, 28g raw 28g roasted Mince, 28g raw Mince, very lean, 28g raw Steak, lean only, boneless, roasted without fat, 28g average each

MANGETOUT
3.5 4.5 0.0 0.0 0.0 2.5 3.5 0.5 0.0 0.5 4.0 3.5 4.5 1.5 2.0 1.5 2.5 3.5 0.5 0.0 0.5 4.0 Raw/cooked without fat

JOHN DORY
Raw/cooked without fat, 28g 0.0 1.0 0.0 1.0 1.0 0.0

MANGO
Canned in syrup, 100g Chutney, 1 level tbsp Juice, canned, 142ml Pureed/cooked, 28g 1 medium fruit Raw, whole

JUJUBE
Pureed/cooked, 28g Raw, whole

25.0 25.0 20.0 20.0 8.5 8.5 0.5 0.5 12.0 12.0 4.0 4.0 10.0 17.5

4.0 10.5 1.0 3.0 1.0 3.5 1.5 3.5 0.0 2.0 0.0 2.0 0.0 11.0

LIVER
Calf/chicken/pig, 28g raw Lamb/ox, 28g raw

LOBSTER
Meat only, 28g boiled

K KEDGEREE
Average ready meal, 370g serving

LOGANBERRIES
Canned in juice, 100g Canned in syrup, 100g Raw, pureed, 85g Raw, whole Stewed without sugar, 85g

MANGOSTEEN
Pureed/cooked, 28g Raw, whole

12.5 14.0 7.0

L ARD
13.0 0.0 9.5 1.5 28g 12.5 12.5

MAPLE SYRUP
1 level tbsp

KIDNEYS
Any type, 28g raw

L ASAGNE
Meat, average ready meal, 370g serving 14.0 12.5

LOQUATS
Canned in syrup, 100g

the Original and Green choice

step 3

syns

o g
MARGARINE/SPREAD
Full fat varieties, 1 level tsp 2.0 2.0 1 level tbsp 5.5 5.5 28g 10.5 10.5 Low fat varieties, 1 level tsp 1.0 1.0 1 level tbsp 3.0 3.0 28g 5.5 5.5 Very low fat varieties, 1 level tsp 0.5 0.5 1 level tbsp 2.0 2.0 28g 4.0 4.0

o g
MEXICAN RESTAURANTS
Beef burritos, average 400g serving 37.0 Chicken chimichangas, average 370g serving 37.5 Chicken quesidillas, average 210g serving 33.0 Chilli con carne, average 400g serving 10.0 Drinks, Margarita, per serving 6.5 Drinks, Tequila Sunrise, per serving 9.0 Enchiladas, beef, average 250g serving 17.0 Enchiladas, cheese & bean, average 275g serving 20.5 Enchiladas, chicken, average 275g serving 22.0 Enchiladas, vegetable, average 245g serving 14.0 Fajitas, beef/steak, average 275g serving 26.0 Fajitas, chicken, average 315g serving 25.0 Fajitas, vegetable, average 475g serving 36.0 Fries, average 150g serving 20.0 Guacamole, average serving for side dish 10.0 Loaded skins with sour cream dip, average 150g serving 15.5 Nachos & sauce, per serving 25.0 Rice, plain, boiled, average 300g serving 20.0 Salsa, average serving for side dish 3.0 Sour cream, average serving for side dish 10.0 Tortilla chips & gaucamole, per serving 25.0 Tortilla chips & salsa, per serving 18.0 Vegetable chilli, average 380g serving 12.5 37.0 37.5 33.0 8.5 6.5 9.0 17.0 20.5 22.0 14.0 26.0 25.0 36.0 14.0 10.0

o g
MILK
Buttermilk, 2 level tbsp 0.5 568ml 10.5 Buttermilk powder, 1 level tsp 1.0 28g dry 5.0 Condensed, full fat, sweetened, 1 level tbsp 2.5 Condensed, skimmed, sweetened, 1 level tbsp 2.0 Evaporated, 1 level tbsp 1.0 Evaporated, reduced fat, 2 level tbsp 1.5 Goat's, 1 level tbsp 0.5 568ml 17.5 Gold top/Channel Islands, whole, 1 level tbsp 0.5 568ml 22.0 Instant dried skimmed milk, no added fat, 1 level tsp 1.0 1 level tbsp 2.5 28g powder 5.0 Instant dried whole, 2 level tsp 2.5 1 level tbsp 3.5 28g powder 7.0 Semi-skimmed, 2 level tbsp 0.5 568ml 13.0 Sheep's, 2 level tbsp 1.5 568ml 26.5 Skimmed, 3 level tbsp 0.5 568ml 9.0 Soya, sweetened, 2 level tbsp 0.5 568ml 12.0 Soya, unsweetened, 3 level tbsp 0.5 568ml 7.5 UHT whole, individual portion for tea, 15ml portion 0.5 Whey, 3 level tbsp 0.5 Whey, dried, 28g dry 5.0 Whole milk, 1 level tbsp 0.5 568ml 18.5 0.5 10.5 1.0 5.0 2.5 2.0 1.0 1.5 0.5 17.5 0.5 22.0 1.0 2.5 5.0 2.5 3.5 7.0 0.5 13.0 1.5 26.5 0.5 9.0 0.5 12.0 0.5 7.5 0.5 0.5 5.0 0.5 18.5

o g
MILLET
28g cooked 28g dry 1.5 5.5 2.0 0.0 2.0 1.5 4.0 4.0 2.0 0.0 0.0 2.0 0.0 2.0 1.5 In white wine sauce, chilled/frozen, per 100g Weighed with shells, 85g boiled Weighed without shells, 28g boiled

o g
2.0 0.0 0.0 4.0 1.0 1.5 Mixed, whole/chopped, 28g Peanuts & raisin mix, 28g Peanuts, chocolate coated, 28g Peanuts, raisins & chocolate chip mix, 28g Peanuts, shelled, plain/dry roasted, 10 nuts 28g shelled, roasted/salted, 10 nuts 28g Pecan, each 28g Pine, 28g Pistachio, shelled, 2 nuts 28g Tigernuts, 28g Walnuts, shelled, 1 half nut 28g

o g
8.5 6.5 7.5 6.5 3.5 8.0 8.5 6.5 7.5 6.5 3.5 8.0

MINCEMEAT
1 level tbsp

MINERAL WATER
Sparkling/still

MUSTARD
English/French/Dijon/ wholegrain, 1 level tsp Powder 0.5 0.0 0.0 0.5 0.0 0.0

MINT JELLY
1 level tbsp

MISO
1 level tbsp

MUSTARD & CRESS N

4.0 4.0 2.0

MARMALADE
1 level tsp 0.5 Reduced sugar, 2 level tsp 0.5 MARMITE 0.0 0.5 0.5 0.0 2.5 0.0 6.0 5.0 2.5 1.5

MIXED DRIED FRUIT

28g

NECTARINES
Pureed/cooked, 28g Raw, whole each 0.5 0.0 0.0 1.5 5.0 2.0 5.0 0.5 0.0 0.0 0.0 0.0 0.5 5.0

MIXED PEEL
28g

MARRON GLACE
each 2.5 0.0 6.0 5.0 2.5 1.5

MOLASSES
1 level tbsp

NICOTINE GUM/LOZENGES NOODLES

0.0 1.0 Plain, 28g boiled 28g dry Pre-prepared, 28g boiled

MARROW
Raw/cooked without fat

MONKFISH
Raw/cooked without fat, 28g

MARZIPAN
28g

4.0 4.0 8.5 8.5 2.0 2.0 10.0 10.0 10.0 10.0 0.5 0.5 8.5 8.5 5.5 5.5 1.0 1.0 10.0 10.0

O OATMEAL
1 level tbsp 28g raw 3.0 5.0 5.5 3.0 5.0 5.5

MAYONNAISE
1 level tbsp Reduced calorie, 1 level tbsp

MOUSSAKA
Beef/lamb, average ready meal, 360g serving 10.5 13.5 Vegetable, average ready meal, 300g serving 15.5 11.0

NUTLOAF
Baked, 28g

NUTS
Almonds, flaked/ground, 1 level tbsp 4.5 4.5 28g 9.0 9.0 shelled, each 0.5 0.5 28g 9.0 9.0 sugared, 2 almonds 2.5 2.5 Barcelona, shelled, 28g 9.0 9.0 Betel, 28g 4.5 4.5 Brazil, buttered, each 2.0 2.0 chocolate coated, each 3.5 3.5 shelled, each 1.0 1.0 28g 9.5 9.5 Cashew, salted/roasted, 28g 8.5 8.5 shelled, plain, 2 nuts 0.5 0.5 28g 8.0 8.0 Chestnuts, puree, 1 level tbsp 1.5 1.5 shelled, 28g 2.5 2.5 Hazelnuts, shelled, each 0.5 0.5 28g 9.0 9.0 Macadamia, shelled, each 0.5 0.5 28g 10.5 10.5 Mixed with raisins, 28g 6.5 6.5

OATS
Porridge/rolled, 28g dry

MEAT PASTE/SPREAD
1 level tbsp

MOUSSE
Chocolate, 100g Chocolate, reduced fat, 100g Chocolate, rich, 100g Fruit, 100g 9.5 6.0 9.0 7.0 9.5 6.0 9.0 7.0 0.5 0.0 1.0

OCTOPUS
Raw/cooked without fat, 28g 0.0 1.0

MEAT PIE
Beef, baked, 28g individual, average each Chicken, baked, 28g individual, average each Steak & kidney, baked, 28g individual, average each 4.5 4.5 21.5 21.5 4.0 4.0 20.0 20.0 4.5 4.5 25.0 25.0

OIL
Average, all types, 1 level tbsp 6.0 0.0 1.0 1.0 1.5 1.0 4.5 8.0 4.5 0.0 6.0 0.0 1.0 1.0 1.5 1.0 4.5 8.0 4.5 0.0

10.0 25.0 0.0 3.0 10.0 25.0 18.0 3.5

MULBERRIES
Raw, pureed, 28g 0.5 Raw, whole 0.0 Stewed without sugar, 57g 1.0

OKRA
Raw/cooked without fat

MEAT PUDDING
Steak & kidney, individual, average each 14.5 14.5 0.5 0.0 0.5 0.0 3.0 0.5 0.0 0.5 0.0 3.0

OLIVES
Black/green, 7 olives In brine, weighed with stones, 28g In brine, weighed without stones, 28g Stuffed, 4 olives

MULLET
Grey/red, raw/cooked without fat, 28g 0.0 0.0 0.0 2.0 1.5 0.0 0.0 2.0

MEDLARS
Pureed/cooked, 28g Raw, whole

MUSHROOMS
Dried, no added oil Fresh, all varieties Sliced & fried, 28g

MELON
All varieties, pureed, 57g All varieties, raw, whole

MILK SHAKE
Ready made, standard, average, 284ml Ready made, thick, average, 284ml Syrup, undiluted, 1 level tbsp 9.0 9.0

ONION BHAJI
28g average each

MERINGUE
Nests, average each

MUSSELS
Canned/bottled in brine or vinegar, drained, 28g In garlic sauce, chilled/frozen, per 100g 0.0 2.5 1.5 5.5

13.0 13.0 1.0 1.0

ONIONS
Chopped, fried, 28g Fresh, all varieties

the Original and Green choice

step 3

syns

o g
Pickled Rings in batter, fried, 28g Sliced, fried, 28g 0.0 4.0 2.5 0.5 2.0 1.0 2.5 0.5 2.5 0.0 0.5 0.0 0.0 0.0 0.0 0.0 4.0 2.5 0.5 2.0 1.0 2.5 0.5 2.5 0.0 0.5 0.0 3.5 1.0 0.5

o g
PASTA
All types, dried, 28g 28g boiled All types, fresh, 28g 28g boiled Canned in tomato sauce, 100g Cannelloni tubes, dried, each Lasagne sheets, dried, each Pasta salad, 100g 5.0 1.5 3.5 2.5 3.0 2.0 2.5 8.5 0.0 0.0 1.0 0.5 0.0 0.0 0.0 4.5 Canned in syrup, 100g Dried, 28g Dried, stewed without sugar, 28g Raw, pureed/cooked, 28g Raw, whole

o g
3.5 3.0 1.0 0.5 0.0 4.5 9.0 4.0 7.5 1.5 2.0 2.0 3.0 0.5 0.0 2.0 1.0 1.5 3.5 1.0 1.0 1.5 1.0 2.0 3.5 1.5 0.0 0.0 3.5 3.0 1.0 0.5 0.0 4.5 9.0 4.0 7.5 1.5 2.0 2.0 3.0 0.5 0.0 2.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

o g
PILCHARDS
Canned in brine, 28g Canned in tomato sauce, 28g 0.0 0.0 0.0 1.0 2.5 1.5 3.5 4.0 1.5 2.5 0.5 3.0 0.5 0.0 12.0 12.5 13.0 10.5 2.0 1.5 0.0 1.0 2.5 1.5 3.5 4.0 1.5 2.5 0.5 3.0 0.5 0.0 12.0 12.5 13.0 10.5

o g
POLLACK
Raw/cooked without fat, 28g 0.0 0.5 0.0 0.5 0.0 1.0 0.5 0.0 0.5 0.0

o g
Canned, 28g 1.0 0.0 Chips, fish & chip shop, 28g 3.5 2.0 227g serving 27.0 17.5 Chips, frozen, straight cut, deep fried, 28g 4.0 2.5 Chips, frozen, thin cut, deep fried, 28g 5.0 4.0 Chips, homemade, average thickness, deep fried, 28g 2.5 1.5 Chips, homemade, baked without fat, 28g 1.0 0.0 Chips, oven, 28g baked 2.5 1.0 Croquettes, grilled/baked, 28g 2.5 1.0 average each 2.5 1.0 French fries, burger bars, average portion, 110g serving 15.5 10.5 Instant mash powder, dried, 1 level tbsp 2.5 0.0 28g dry 4.5 0.0 Instant mash powder, made with water, 1 level tbsp 0.5 0.0 28g 1.0 0.0 New, raw/boiled, 28g 1.0 0.0 Old, flesh & skin, raw, 57g 1.5 0.0 Old, flesh only, raw, 28g 1.0 0.0 Roast, cooked without fat, 28g 1.0 0.0 Roast, in oil, 28g 2.0 1.0 1 medium 6.5 2.5 1 large 9.5 4.0 Sweet, flesh only, baked, 28g 1.5 0.0 Sweet, raw/boiled/steamed, 28g 1.0 0.0 Waffles, grilled/baked, 28g 2.5 1.5 average each 4.0 2.0

ORANGES
Cooked, 28g average each Freshly squeezed juice of 1 orange Juice, concentrate, unsweetened, 28ml Juice, unsweetened/freshly squeezed, 2 level tbsp 142ml Raw, whole

POMEGRANATE
Juice, fresh, 2 level tbsp Raw, whole

PIMENTOS
Canned in brine

PEANUT BUTTER
1 level tbsp 28g Reduced fat, 1 level tbsp 28g

PINEAPPLE
Canned in juice, 1 ring 100g Canned in syrup, 1 ring 100g Dried, 28g Juice, concentrate, unsweetened, 1 level tbsp 28ml Juice, unsweetened, 2 level tbsp 142ml Pureed/cooked, 28g Raw, whole

POMELO
Juiced/cooked, 28g Raw, whole

POMFRET
Raw/cooked without fat, 28g 0.0 6.5 6.5 8.5 5.5 8.0 1.5 6.5 6.5 8.5 5.5 8.0

PASTA & SAUCE

All varieties, made up as directed, dried, 100g cooked

PEARS
Canned in juice, 1 half 100g Canned in syrup, 1 half 100g Raw, pureed, 28g Raw, whole Stewed without sugar, 113g

POPADUMS
28g

ORTANIQUES
Pureed/cooked, 28g Raw, whole

7.0 0.0 7.0 3.0 4.5 4.5 2.0 4.5 6.5 6.0 8.0 6.0 6.5 7.5 6.5 6.0 7.0 2.5 5.0 1.5 2.5 3.0 5.0 2.0 3.5 3.5 0.5 0.0 2.0

2.5 1.5 7.0 3.0 4.5 4.5 2.0 4.5 6.5 6.0 8.0 6.0 6.5 7.5 6.5 6.0 7.0 2.5 5.0 1.5 2.5 3.0 5.0 2.0 3.5 3.5 0.5 0.0 2.0

PASTRAMI
28g

POPCORN
Candied, 28g Plain, popped in fat, 28g Plain, popped without fat, 28g

OXTAIL
Meat only, stewed, 28g

PASTRY
Cheese, 28g cooked Choux, 28g raw 28g cooked Filo, 28g raw Filo sheets, raw, 14g small 28g large 45g jumbo Flaky, 28g raw 28g cooked Puff, frozen, 28g raw Shortcrust, 28g raw 28g cooked Sweet dessert, 28g raw Wholemeal, 28g raw 28g cooked

OYSTERS
28g raw 2 oysters

PEAS
Canned/garden, 28g Dried, 28g boiled 28g raw Fresh/frozen, 28g Marrowfat, 28g Mushy, 28g Petits pois/processed, 28g Split, 28g boiled 28g raw

PIZZA
Cheese & tomato, 100g Ham & pineapple, 100g Meat feast, 100g Vegetable, 100g

POPPY SEEDS
28g

PORK
Average of all cuts, lean only, 28g raw 28g roasted without fat Average of all cuts, meat & fat, 28g raw 28g roasted Crackling, 28g cooked Loin chop, lean meat only, grilled, average each Loin chop, meat & fat, grilled, average each Mince, 28g raw Mince, very lean, 28g raw 0.0 0.0 1.0 1.5 7.5 0.0 4.0 1.5 0.0 1.5 2.5 2.5 3.5 7.5 7.0 9.5 3.0 1.5

P PAKORAS
28g 3.0 3.0

PIZZA BASE
Ready made, 100g 14.5 14.5

PANCAKES
Made with skimmed milk, cooked in vegetable oil, average, 1 small 8.5 8.5 1 medium 15.5 15.5 1 large 21.0 21.0 Mix, dried, 28g dry 4.5 4.5 Scotch, 28g 4.0 4.0 average each 4.5 4.5

PLAICE
Fillet, deep fried in batter, 28g Fillet, deep fried in batter, all batter removed, 28g Goujons, baked, 28g Goujons, fried, 28g Raw/cooked without fat, 28g 2.5 0.0 2.0 5.5 0.0 1.5 3.5 2.5 3.5 0.5 0.0 1.5 5.0 1.0 3.5 1.0 3.0 6.0 1.0 0.0 2.0 2.5 3.5 0.5 0.0 1.5 0.0 0.0

PEASE PUDDING
Canned, 2 level tbsp

PEPPERS
Canned in brine Fresh, all varieties

PATE
Liver, 1 level tbsp 28g Low fat, 1 level tbsp 28g Smoked mackerel, 1 level tbsp 28g Tuna, 1 level tbsp 28g

PHEASANT
Meat only, 28g roasted without fat 0.0 2.5 0.0 0.5 2.5 1.0 3.0 2.5 0.0 0.5 2.5 1.0

PARROT FISH
Raw/cooked without fat, 28g 0.0 1.0 1.5 1.0 0.0 0.5

PLANTAIN
Green, raw/boiled, 28g Ripe, fried, 28g

PORK PIE
28g Mini, average each 5.5 5.5 10.0 10.0 4.0 7.5 4.5 11.0 4.0 4.5 2.0 8.5

PHYSALIS
Pureed/cooked, 100g Raw, whole

PARSNIPS
Raw/boiled, 28g Roasted in oil, 28g

PRAWNS
Boiled, 28g King, 2 prawns 28g Raw, 28g 0.0 0.0 0.0 0.0 0.5 0.0 0.5 4.0 1.5 0.5 1.0 1.0 0.5 0.0 0.5 4.0

PLUMS
Canned in juice, 100g Canned in syrup, 100g Raw, pureed, 28g Raw, whole Stewed without sugar, 113g

PORT
50ml

PICCALILLI
1 level tbsp

PARTRIDGE
Meat only, 28g roasted without fat 0.0 3.5 0.5 0.0 3.0 3.5 0.5 0.0

POTATO SALAD
In mayonnaise, 100g In reduced calorie dressing, 100g Luxury, 100g

PAW PAW (PAPAYA)

Canned in juice, 100g Pureed/cooked, 28g Raw, whole

PICKLE
Chilli, 1 level tbsp Sweet, 1 level tbsp

PRICKLY PEARS
Pureed/cooked, 28g Raw, whole

PASSION FRUIT
Juice, 142ml Pureed/cooked, 28g Raw, whole

PIGEON
Meat only, 28g roasted without fat 0.0 2.5

POLENTA
28g dry Cooked/ready to eat, 28g

PEACHES
Canned in juice, 100g

POTATOES
Baked, flesh & skin, weighed cooked, 28g 2.0 0.0

PRUNES
Canned in juice, each 100g

the Original and Green choice

step 3

syns

o g
Canned in syrup, each 100g Juice, 142ml Ready to eat, without stones, each 28g Stewed without sugar, each 28g 0.5 4.5 4.0 0.5 2.0 0.5 1.0 0.5 4.5 4.0 0.5 2.0 0.5 1.0

o g
QUINOA
Dried, 28g 5.0 0.0 0.0 0.0

o g
RELISH
All varieties, 1 level tbsp 1.0 0.5 1.5 0.5 0.0 0.5 2.0 5.0 2.0 5.0 2.0 5.0 2.0 5.0 1.5 6.0 1.5 2.5 4.0 1.0 0.5 1.5 0.5 0.0 0.5 0.0 0.0 0.5 5.0 0.5 5.0 0.5 0.0 1.5 6.0 1.5 2.5 4.0

o g
SALSIFY
Raw/cooked without fat 0.0 4.0 3.0 1.5 0.0 4.0 3.0 1.5

o g
Cheese, homemade with whole milk, 2 level tbsp 3.0 3.0 142ml 14.0 14.0 Cheese, packet, 28g dry 5.5 5.5 Cheese, packet, made as directed with skimmed milk, 1 level tbsp 0.5 0.5 142ml 5.5 5.5 Cheese, packet, made as directed with whole milk, 2 level tbsp 1.5 1.5 142ml 8.0 8.0 Chilli, 1 level tbsp 0.5 0.5 Cook in sauces, canned, 100g 3.5 3.5 Cranberry, 1 level tbsp 1.0 1.0 Cranberry jelly, 1 level tbsp 2.0 2.0 Curry, canned, 100g 5.5 5.5 Curry, fish & chip shop, average portion 6.0 6.0 Hoisin, 1 level tbsp 1.5 1.5 Hollandaise, 1 level tbsp 5.5 5.5 Horseradish, 1 level tbsp 1.0 1.0 Horseradish, creamed, 1 level tbsp 1.5 1.5 Mint jelly, 1 level tbsp 2.0 2.0 Mint, no added sugar 0.0 0.0 Nam Pla, fish sauce 0.0 0.0 Oyster, 1 level tbsp 0.5 0.5 Pasta, tomato based, 100g 2.5 2.5 Pesto, green, 1 level tbsp 4.0 4.0 Pesto, red, 1 level tbsp 2.5 2.5 Plum, 1 level tbsp 1.5 1.5 Redcurrant jelly, 1 level tsp 0.5 0.5 Soy 0.0 0.0 Sweet & sour, canned, 1 level tbsp 0.5 0.5 100g 4.5 4.5 Sweet & sour, take-away, 1 level tbsp 1.0 1.0 Tabasco 0.0 0.0 Tartare, 1 level tbsp 2.0 2.0 Teriyaki, 1 level tbsp 1.5 1.5 Tomato ketchup, 1 level tbsp 1.0 1.0 White, packet, eg parsley, onion, bread, 28g dry 5.0 5.0 White, packet, eg parsley, onion, bread, made up with skimmed milk, 3 level tbsp 1.5 1.5 142ml 4.0 4.0 White, packet, eg parsley, onion, bread, made with whole milk, 3 level tbsp 142ml Worcestershire

o g

QUORN
Mince/pieces

REMEGEL/RENNIE
each

SAMOSA
Meat, 28g Vegetable, 28g

RHUBARB R RABBIT
Meat only, raw/stewed, 28g 0.0 0.0 0.0 4.0 6.0 6.0 1.0 0.0 4.0 0.5 0.0 0.5 0.5 2.0 0.0 0.0 4.0 6.0 6.0 1.0 0.0 4.0 0.5 0.0 0.5 0.5 Canned in syrup, 100g Raw, pureed, 198g Raw, whole Stewed without sugar, 198g

SANDWICH SPREAD
1 level tbsp

SAUERKRAUT SAUSAGE ROLLS

28g 1 cocktail 1 small 1 medium 1 large

2.0 6.5 0.0 0.0

2.0 6.5 0.0 0.0

PUDDINGS
28g unless stated Banoffee pie Bread & butter pudding Bread pudding Christmas pudding Eve's pudding Fruit crumble, all varieties Fruit pie, all varieties Milk puddings, eg, sago, semolina Pavlova with fruit & cream Profiteroles with sauce Queen of puddings Rice, canned, 100g Rice, low fat, canned, 100g Sponge pudding, eg, fruit, jam or syrup Spotted dick Suet pudding Trifle
5.0 3.5 3.0 4.0 2.0 3.5 5.0 2.0 4.0 5.0 3.5 4.5 3.5 4.5 5.0 4.5 2.5 0.0 8.0 7.5 5.0 3.5 3.0 4.0 2.0 3.5 5.0 2.0 4.0 5.0 3.5 4.5 3.5 4.5 5.0 4.5 2.5 0.0 8.0 7.5

SANDWICHES
Average ready made, reduced calorie/reduced fat, twin packs BLT cheese & pickle chicken salad egg mayonnaise ham salad tuna mayonnaise Average ready made, standard, twin packs BLT cheese & pickle chicken salad egg mayonnaise ham salad tuna mayonnaise

RADICCHIO RADISHES RAISINS

28g Chocolate covered, 28g Yogurt coated, 28g

RICE
All types, 28g boiled 28g dry Egg fried, 28g cooked Flaked, 28g dry Fried, 28g cooked Ground, raw, 28g dry Pilau, 28g cooked Pudding, whole grain only, dried, 28g

RAMBUTAN
Pureed/cooked, 28g Raw, whole

11.5 17.0 14.0 13.5 13.0 16.0

11.5 17.0 14.0 13.5 13.0 16.0

5.5 5.5 2.5 2.5 6.0 6.0 11.5 11.5 28.0 28.0 2.0 2.0 4.5 2.5 2.0 2.5 3.5 2.5 2.5 2.5 5.0 2.0 1.5 3.0 3.0 4.0 2.5 2.5 5.5 2.0 3.5 6.0 3.0 2.5 2.5 5.0 3.0 2.5 3.0 3.0 6.0 3.5 3.5 7.0 4.0 3.0 3.5 5.0 4.0 3.5 3.5 7.5 3.5 2.5 5.0 4.5 5.0 4.0 4.0 8.0 3.0 4.5 7.5 4.0 3.5 3.5 7.5 4.5 4.0 4.0 4.0 8.5

SAUSAGES
Beef, raw/grilled, 28g 1 thin 1 thick Bierwurst, 28g Bockwurst, 28g Bratwurst, 28g Cervelat, 28g Chorizo, 28g Cumberland, raw/grilled, 28g 1 thin 1 thick Garlic, 28g Hot dog, 1 small 1 large Kabana, 28g Knackwurst, 28g Lincolnshire, raw/grilled, 28g 1 thin 1 thick Liver, 28g Mortadella, 28g Pepperami, 28g Polony, 28g Pork & beef, raw/grilled, 28g 1 thin 1 thick Pork sausagemeat, 28g raw Pork, chipolata, raw/grilled, average each Pork, raw/grilled, 28g 1 thin 1 thick

RASPBERRIES
Canned in syrup, 100g Raw, pureed, 57g Raw, whole Stewed without sugar, 57g

RICE CAKES
average each

ROOT BEER
284ml

RATATOUILLE
Canned, 100g

ROSEHIP SYRUP
Undiluted, 1 level tbsp

24.0 20.0 20.5 19.5 15.0 24.0 1.0 0.0 0.0 0.5 0.0 0.0 0.5 0.0

24.0 20.0 20.5 19.5 15.0 24.0 1.0 0.0 2.5 3.0 2.5 2.5 0.5 0.0

SAPODILLA
Pureed/cooked, 28g Raw, whole

RAVIOLI
Beef, average ready meal, 400g serving 20.0 Canned in tomato sauce, 100g 2.5 Four cheese, average ready meal, 320g serving 18.0 Mushroom/vegetable, average ready meal, 340g serving 19.0 7.0 1.0 8.0

RUM
25ml 35ml

PUMPKIN
Raw/cooked without fat

SARDINES
Canned in brine, 28g Canned in oil, drained, 28g Canned in tomato sauce, 28g Fresh, 28g

PUMPKIN SEEDS
Coat removed, 28g

S SAGO
28g raw 5.0 2.5 1.5 5.0 2.5 1.5

PUNJABI PURI
28g

SALAD CREAM
9.5 1 level tbsp Reduced calorie, 1 level tbsp

SATSUMAS
Cooked, 28g Raw, whole

Q QUAIL
Meat only, raw/cooked without fat, 28g raw 0.0 2.5

RED SNAPPER
Raw/cooked without fat, 28g 0.0 0.5 0.5 0.0 0.5 1.5 0.5 0.5 0.0 0.5

SAUCE
Apple, 1 level tbsp 0.5 0.5 Barbecue, 1 level tbsp 0.5 0.5 Black bean, 1 level tbsp 0.5 0.5 Bread, 1 level tbsp 1.0 1.0 Brown, 1 level tbsp 1.0 1.0 Casserole, dry mix, 28g dry 4.5 4.5 dry mix, made up, 142ml 2.5 2.5 Cheese, homemade with skimmed milk, 2 level tbsp 2.5 2.5 142ml 12.0 12.0

SALMON
En croute, 28g average each Fresh, raw/cooked without fat, 28g Pink/red, canned in brine, 28g Smoked, 28g 4.0 4.0 28.5 28.5 0.0 0.0 0.0 0.5 2.5 2.0 2.0 0.5

QUICHE
Cheese & egg, 28g 142g slice Lorraine, 28g 142g slice Vegetable, 28g 142g slice 4.5 4.5 22.5 22.5 5.0 5.0 25.5 25.5 3.0 3.0 15.5 15.5 0.5 0.0 0.5 0.0

REDCURRANTS
Jelly, 1 level tsp Raw, pureed, 57g Raw, whole Stewed without sugar, 85g

REDFISH
Raw/cooked without fat, 28g 0.0 1.5

QUINCES
Pureed/cooked, 57g Raw, whole

SALSA
1 level tbsp

the Original and Green choice

step 3

syns

o g
Pork, reduced fat, raw/grilled, 28g 1 thin 1 thick Salami, Danish, 28g Salami, French, 28g Salami, German, 28g Salami, Italian, 28g Saveloy, 28g Vegetarian, meat free, each Vegetarian, quorn, plain, each Vegetarian, tofu, each

o g
SHARK SPAM
0.0 1.0 0.0 1.5 1.0 0.0 28g Light, 28g Raw/cooked without fat, 28g

o g
Cubes, each 2.5 1.5 2.5 0.0 2.5 4.0 3.0 0.0 4.0 3.0 6.0 0.0 2.5 4.0 6.0 2.5

o g
1.0 0.0 4.0 8.0 0.0 0.0 0.5 0.0 1.0 0.0 4.0 8.0 0.0 2.0 3.0 0.0

o g
Rainbow Drops, 80g bag 8.5 8.5 Rowntree's Fruit Gums, 53g tube 9.0 9.0 Rowntree's Fruit Pastilles, 56g tube 10.0 10.0 Rowntree's Jellytots, 15g mini bag 2.5 2.5 42g standard bag 7.5 7.5 Seaside rock, 28g 5.5 5.5 Sherbet, 28g 5.5 5.5 Sherbet Fountain, each 4.5 4.5 Skittles, all varieties, 55g bag 11.0 11.0 Starburst Fruit Chews, 45g tube 9.0 9.0 Starburst Fruitensse, Sugar Free, 10g pack 2.0 2.0 Toffee, 28g 6.0 6.0 Tooty Frooties, 45g bag 9.0 9.0 Turkish delight, 28g 4.0 4.0 Turkish delight, with nuts, 28g 5.0 5.0

o g
TEXTURED VEGETABLE PROTEIN (TVP)/SOYA PROTEIN
Dried, 28g Dried using defatted soya, 28g 2 sweets 1.0 0.0 1.5 2.0 0.0 0.0 1.0 1.0 1.0 0.0 0.5 1.0 1.5 2.5 3.0 1.0 0.5 7.0 1.0 0.0 1.5 2.0 0.0 0.0 1.0 1.0 1.0 0.0 0.5 1.0 1.5 2.5 3.0 3.0 2.5 7.0 2.0

1.0 1.0 2.0 6.5 4.0 3.0 3.0 3.0 2.0 0.0 2.0

2.5 2.5 4.5 7.5 6.0 5.0 5.0 4.0 2.0 0.0 2.0

SUGAR SNAP PEAS

Raw/cooked without fat

SHARON FRUIT
Pureed/cooked, 28g Raw, whole

SPARE RIBS
Meat & fat, average each

SULTANAS
28g

SHEPHERDS PIE
Average ready meal, 350g serving 8.0 3.0 3.5 0.0 0.0 9.0 3.0 3.5 1.5 1.5

SPINACH SPIRITS
eg Bacardi, Whisky, 25ml 35ml

SUNFLOWER SEEDS
Coat removed, 28g

THROAT/COUGH LOZENGES TOFU

Fried, 28g Plain/naturally smoked

SWEDE
Raw/cooked without fat

SHERRY
Medium/dry, 50ml Sweet, 50ml

SPRATS
Deep fried, 28g Raw/cooked without fat, 28g

SWEETBREADS
Lamb, 28g raw 28g fried

TOMATOES
Canned/fresh Chutney, 1 level tbsp Juice, 142ml Ketchup, 1 level tbsp Passata Puree, 1 level tbsp Sliced & fried, 28g Sun dried, 28g Sun dried, in oil, drained, 28g Sun dried, paste, 1 level tbsp

SAVOURY RICE
All varieties, made up as directed, dried, 100g cooked

SHRIMPS
6.0 0.0 0.0 1.0 1.0 1.5 Boiled, 28g Canned in brine, 28g

SWEETCORN
Baby whole Corn on the cob, raw/boiled, no added butter, 28g average each Kernels, boiled/canned, 28g

SQUASH
Acorn/Butternut/Spaghetti, raw/cooked without fat 0.0 0.0

SKATE
Raw/cooked without fat, 28g 0.0 0.0 1.0 0.0

SCALLOPS
Without shells, 28g raw 28g steamed

SQUID
Flesh only, raw/cooked without fat, 28g Rings, deep fried in batter, 28g cooked 0.0 1.0 0.0 1.0 2.5 0.0

1.0 7.0 1.5 5.5 5.5 5.5 3.0 0.5 0.5 5.5 5.0 5.0 5.0 6.0 5.0 4.0 5.5 8.0 1.0 4.5 8.5 5.5 7.0 6.0 5.5 4.0 7.0

0.0 0.0 0.0 5.5 5.5 5.5 3.0 0.5 0.5 5.5 5.0 5.0 5.0 6.0 5.0 4.0 5.5 8.0 1.0 4.5 8.5 5.5 7.0 6.0 5.5 4.0 7.0

SCAMPI
Deep fried in breadcrumbs, average each Peeled, raw/cooked without fat, 28g

SODA WATER SOLE

Dover/Lemon, raw/cooked without fat, 28g

SWEETS
Aniseed balls, 28g Boiled, 28g Bon bons, 28g Candyfloss stick, average each Chewing gum, 1 stick Chewing gum, sugar free, 5 pellets Chewy fruit, 28g Coconut ice, 28g Foam, 28g Fruit gums/jellies/ pastilles, 28g Fudge, 28g Liquorice allsorts, 28g Liquorice shapes, 28g Lovehearts, 31g tube 45g tube Marshmallows, each 28g Minties, 42g bag Nougat, 28g Peanut brittle, 28g Peppermint creams, 28g Peppermints, 28g Polo Mints, Sugar Free, 34g tube Polos, all varieties, 34g tube

SWORDFISH
Raw/cooked without fat, 28g 0.0 1.5

ST JOHNS WORT
0.0 1.0 Capsules

1.5 0.0 2.0 4.0 7.5 0.0 0.0 0.0 0.0 5.0 8.5 0.0 4.0 4.5

2.0 1.5 2.0 4.0 7.5 1.0 1.0 0.0 0.0 5.0 8.5 0.0 4.0 4.5

TONGUE
Ox, 28g Pork lunch, 28g

SOUP
Canned, 100g Cream of chicken Cream of mushroom Cream of tomato Lentil Low calorie Minestrone Oxtail Vegetable Condensed, undiluted, 295g can 400g can Dried powder, average of all flavours, 28g dry Dried powder, average of all flavours, made up with water, 284ml
3.0 2.5 2.5 2.0 1.0 1.5 2.0 2.5 3.0 2.5 2.5 2.0 1.0 1.5 2.0 2.5

STOCK
Made with cubes/powder, all varieties, 284ml 0.5 1.0 2.0 3.5 0.5 0.0 5.0 2.0 0.5 1.0 2.0 3.5 0.5 0.0 5.0 2.0

T TACO SHELLS
1 shell 2.5 4.5 8.5 0.5 0.0 3.5 0.5 0.0 5.0 4.0 7.0 0.5 0.0 2.5 4.5 8.5 0.5 0.0 3.5 0.5 0.0 5.0 4.0 7.0 0.5 0.0

SCOTCH EGGS
Mini, 21g each Snack size, 50g each Standard, 114g each

TORTILLA CHIPS
28g

STOCK CUBES
All varieties, each

TAHINI PASTE
1 level tbsp 28g

TREACLE
Black/golden, 1 level tbsp 2.0

SEAFOOD COCKTAIL
No sauce, 28g

STRAWBERRIES
Canned in juice, 100g Canned in syrup, 100g Pureed/cooked, 28g Raw, whole

TRIPE
Dressed, raw/cooked without fat, 28g 0.0 0.5

SEAFOOD STICKS
average each

TAMARILLOS
Pureed/cooked, 28g Raw, whole

SEAKALE
Raw/cooked without fat

TROUT
Brown/rainbow, raw/ cooked without fat, 28g 0.0 2.0 1.5 2.5 2.0

SEAWEED
Raw/cooked without fat

11.5 11.5 16.0 16.0 5.0 5.0

STUFFING
Packet, dried, 28g dry Packet, made up as directed, 28g made up

TAMARIND
28g

TANGERINES
Cooked, 28g Raw, whole

TUNA
Canned in brine, 28g 0.0 Canned in oil, drained, 28g 1.0 Fresh, raw/cooked without fat, 28g 0.0

SEMOLINA
28g

SUET
8.5 8.5 Reduced fat vegetable, 28g 10.0 10.0 Shredded/vegetable, 28g 11.5 11.5

TAPIOCA
28g

SESAME SEEDS
28g

SPAGHETTI
Canned in tomato sauce, 100g 3.0 0.0

SUGAR
Brown, 1 level tsp 1 level tbsp 28g Caster/demerara/ icing/white, 1 level tsp 1 level tbsp 28g 1.0 2.5 5.0 1.0 3.0 5.5 1.0 2.5 5.0 1.0 3.0 5.5

TARAMASALATA
1 level tbsp 28g

TURBOT
Raw/cooked without fat, 28g 0.0 1.5

SHALLOTS
Raw/cooked without fat

SHANDY
Canned, 330ml can Homemade, 284ml

SPAGHETTI BOLOGNESE
Average ready meal, 360g serving Canned, 100g 10.0 2.5 7.5 1.5

TAYBERRIES
Pureed/cooked, 57g Raw, whole

TURKEY
Average, meat only, 28g raw 28g roasted without fat 0.0 0.0 1.5 2.5

o g
Giblets, boiled, 28g Meat & skin, 28g raw 28g roasted Mince, lean, raw/cooked without fat, 28g Skin, 28g roasted Steak in crumbs, grilled, 28g 113g steak 0.0 0.5 0.5 2.5 2.5 2.5

o g
VODKA
25ml 35ml 2.5 4.0 2.5 4.0 White, sparkling, 125ml 142ml 175ml White, sweet, 125ml 142ml 175ml

o g
4.5 5.5 6.5 6.0 6.5 8.0 0.0 4.5 5.5 6.5 6.0 6.5 8.0 1.0

0.0 1.5 6.5 6.5 2.5 3.5 9.0 13.0 0.0 0.5 0.0 0.5

W WATER CHESTNUTS
Raw/cooked without fat

WINKLES
0.0 0.0 4.0 0.0 2.5 4.0 5.5 4.0 0.0 1.0 0.0 0.0 0.0 4.0 1.0 2.5 4.0 6.5 7.5 2.5 1.0 0.0 2.5 1.0 Shelled, boiled, 28g

TURNIP
Raw/cooked without fat

WATERCRESS WHEATGERM
28g

Y YAMS
28g boiled 28g raw 2.0 1.5 0.5 2.5 1.5 0.0 9.0 3.0 2.5 4.0 1.0 3.5 2.5 1.5 2.0 0.5 1.5 1.0 2.0 0.5 0.0 2.5 3.0 0.5 3.5 3.0 0.0 0.0 0.5 2.5 1.5 0.0 9.0 3.0 2.5 4.0 1.0 3.5 2.5 1.5 2.0 0.5 1.5 1.0 2.0 0.5 0.0 2.5 3.0 0.5 3.5 3.0

TZATZIKI
1 level tbsp

WHELKS
Shelled, boiled, 28g

U UGLI FRUIT
Pureed/cooked, 28g Raw, whole 0.5 0.0 0.5 0.0

WHISKY
25ml 35ml

YEAST
Dried, 1 level tsp 28g Fresh, 57g

WHITE PUDDING
28g

V VEAL
Escalope, 28g raw 28g roasted without fat 0.0 0.0 0.0 0.0 1.5 2.0 4.5 6.5 3.0 1.5 3.0 0.0 0.0 1.5 2.0 4.5 6.5 3.0

WHITEBAIT
In flour, deep fried, 28g Raw/cooked without fat, 28g

YEAST EXTRACT YOGURT

Drinking, 250ml bottle Goats, fruit/flavoured, 100g Goats, natural, 100g Greek style, fruit/flavoured, 100g Greek style, low fat, natural, 100g Greek style, natural, 100g Greek, cows, 100g Greek, sheeps, 100g Low fat, fruit/flavoured, 100g Low fat, natural Muesli/nut, 100g Organic, natural, 100g Soya, sweetened, 100g Very low fat, fruit/flavoured, 100g Very low fat, natural Whole milk, childrens, fruit, 100g Whole milk, fruit, 100g Whole milk, natural, 100g Whole milk, thick & creamy twinpot, fruit, 100g

VECON VEGEMITE VEGETABLE JUICE

Average of all types, 142ml

WHITECURRANTS
Pureed/cooked, 85g Raw, whole

WHITING
In breadcrumbs, fried, 28g 1.5 Raw/cooked without fat, 28g 0.0

VEGETABLE
Burgers, grilled, 28g 57g medium 85g large Fingers, baked/grilled, 28g each Quarterpounders, grilled, 28g 113g each

WINE
Alcohol free, 125ml 1.5 1.5 175ml 2.0 2.0 Barley, 142ml 4.5 4.5 Low alcohol, 125ml 1.5 1.5 175ml 2.0 2.0 Marsala, 50ml 4.0 4.0 Mulled, homemade, 142ml 14.0 14.0 Red, 125ml 4.5 4.5 142ml 5.0 5.0 175ml 6.0 6.0 Rose, 125ml 4.5 4.5 142ml 5.0 5.0 175ml 6.0 6.0 White, dry, 125ml 4.0 4.0 142ml 4.5 4.5 175ml 6.0 6.0 White, medium, 125ml 4.5 4.5 142ml 5.5 5.5 175ml 6.5 6.5

2.5 2.5 10.0 10.0 0.0 0.0 2.5 4.0 0.0 0.0 1.5 2.5 2.5 4.0 0.0 0.0

VENISON
28g raw 28g roasted without fat

VERMOUTH
Dry, 50ml Sweet, 50ml

VINE LEAVES
Raw/cooked without fat

VINEGAR
All varieties

YORKSHIRE PUDDING
28g cooked