MY FOOD INDEX

v1

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Food type
Calories
Protein
Fat
Carbs
Measurement
Activia Yogurt 120g tub
90
4
1.5
16
Per serving
Al Ain Dairy low fat yogurt
0.58
0.045
0
0.066
Grams
Almond butter
6.3
2.41
0.591
0.2122
Grams
Almond milk
0.25
0.004
0.01
0.03
Milliliters
Almonds
5.78
0.212
0.5
0.197
Grams
Alpro Soya Yogurt (1 x 125g tub)
100
3
1.3
15
Per serving
Apple
110
0.55
0.36
29.28
Apple
Apple Juice
0.49
0.006
0.0012
0.1224
Milliliters
Avocado
1.6
0.02
0.1466
0.0853
Grams
Baby Rice (Gerber)
4
0.01
0.01
0.24
Grams
Bacon (Fat cut off)
0.41
0.037
0.022
0.0014
Slice
Bagel (Plain)
270
10.52
1.7
53.02
Bagel
Baked Beans
0.75
0.006
0
0.017
Grams
Banana (Large)
121
1.48
0.45
31.06
Banana
Banana (Small)
90
1.1
0.33
23.07
Banana
Beef Rib Eye
1.61
0.2013
0.083
0
Grams
Beef Tenderloin
1.48
0.2206
0.0593
0
Grams
Beef Tenderloin or Salmon
2.2
0.3
0.1
0.125
Grams
Beef or salmon 100 grams or chicken 130 grams or white fish 150 grams
2.2
0
0
0.125
Grams
Beef protein powder
3
0.6
0
0.2
Grams
Beef tenderloin or salmon 150 grams or chicken breast 200 grams or white fish 225 grams
3.3
0.45
0
0.125
Grams
Beetroot
0.26
0.0134
0
0.05
Grams
Berries mixed
0.5
0
0
0.125
Grams
Biltong Beef
0.8
0.15
0.02
0.01
Grams
Black Beans
1.32
0.09
0.005
0.24
Grams
Blackberries
0.43
0.0139
0.0049
0.0961
Grams
Blueberries
0.57
0.0074
0.0033
0.1449
Grams
Bob Mills Oats Gluten Free
3.96
0.15
0.007
0.66
Grams
Brazil nuts
7.14
0.1428
0.67
0.107
Grams
Bread Roll (small)
0.69
0.0035
0
0.011
Per serving
Brown Cheese
4.4
0.11
0.29
0.36
Grams
Bulla mini frozen yogurt Popsicle
43
1.5
1
7
Bar
Burgers (made from low fat mince, no bun)
1.1
0.172
0.029
0.026
Grams
Butter
7.17
0.0085
0.811
0.0006
Grams
Carrot Sticks
0
0
0
0
Grams
Cashew Nuts
5.53
0.1822
0.4385
0.3019
Grams
Cereal bar (Myprotein)
93
5.3
2.8
12.7
Bar
Chapati
1.7
0.0584
0.015
0.325
Grams
Cheat Meal
500
200
100
200
Each
Cheese (Cheddar)
4.03
0.249
0.3314
0.0128
Grams
Cheese (Cottage Low fat)
0.7964
0.115
0.0221
0.0442
Grams
Cheese (Feta)
3
0
0
0
Grams
Cheese (Parmesan)
43.1
3.8
2.9
0.41
Grams
Cheese (halloumi)
2.56
0.19
0.19
0.0013
Grams
Cheese mozzarella
2.54
0.24
0.1592
0.00277
Grams
Chia Seeds
4.86
0.17
0.31
0.42
Grams
Chicken Breast or Tuna in Water (1 can)
1.09
0.23235
0.01095
0.0014
Grams
Chicken Thigh
2.45
0.2485
0.1536
0
Grams
Chicken breast (Skinless, boneless)
1.1
0.2309
0.0124
0
Grams
Chicken breast, Shrimp, or White fish
1.65
0.31
0.036
0
Grams
Chicken sausages
1.72
0.1782
0.0998
0.0152
Grams
Chicken, Turkey or Low Fat Mince
1.95
0.299
0.077
0
Grams
Chicken, Turkey, Shrimp, White Fish, Low fat mince
1.51
0.3
0.03
0
Grams
Chocolate (Dark 70% cocoa)
6.25
0.075
0.475
0.425
Grams
Chocolate (Dark 80% cocoa)
5.75
0.125
0.45
0.375
Grams
Chutney
2
0
0.1
0.4
Grams
Cinnamon
0
0
0
0
Grams
Cluster Dextrin
3.8
0
0
0.96
Grams
Coco pops (Kelloggs)
3.8709
0.047
0.0322
0.88
Grams
Coco pops white chocolate (Kelloggs)
3.87
0.047
0.03
0.17
Grams
Coconut oil
8.62
0
1
0
Grams
Coffee (Black)
0
0
0
0.125
Per serving
Corn tortilla (Large 8" dia)
94
2.45
1.23
19.2
Tortilla
Couscous
1.12
0.38
0.002
0.23
Grams
Crackers Fantastic Chinese Small (1 row 25g)
110
1.9
1
19.7
Per serving
Crackers Saltine (1 cracker)
13
0.3
0.3
2.2
Per serving
Cranberries
1.5
0.002
0
0.3
Cucumber
0.15
0.007
0.001
0.036
Grams
Dates
2.82
0.0245
0.0039
0.7503
Grams
Egg (Whole)
74
6.29
4.97
0.38
Eggs
Egg (white)
17
3.6
0.06
0.24
Eggs
Flaxseed
5.34
0.19
0.43
0.3
Gatorade (500ml)
140
0
0
36
Per serving
Ginger
0
0
0
0
Grams
Gluten free bread (medium sized slice)
76
1.91
2.52
11.68
Slice
Gluten free corn flakes
3.71
0.06
0.015
0.85
Grams
Granola (Kellogg's Original)
4.125
0.08
0.1875
0.625
Grams
Grapes
0.69
0.0072
0.0016
0.181
Grams
Greek yogurt (Fage 0% fat yogurt)
0.5286
0.101
0
0.0308
Grams
Greek yogurt (Kolios 0% fat)
0.58
0.08
0
0.04
Grams
Greek yogurt (Kolios 2% fat)
0.7
0.08
0.02
0.04
Grams
Green beans or Asparagus
0.165
0.008
0
0.025
Grams
Grenade Bar
220
21
9
22
Bar
Grenade protein Bar 60g
215
23
8
13
Bar
Halloumi Cheese (full fat)
3.16
0.2
0.247
0.016
Grams
Halo top ice cream
1
0.05
0.002
0.15
Grams
Ham (Sliced cooked low fat)
1.95
0.278
0.0832
0.003
Grams
Haribo Gold Bears
8.253
0.117
0
1.491
Each
High protein bar (MyProtein)
263
30
6.3
24
Bar
Honey
3.04
0.003
0
0.82
Grams
Honey Smacks
3.8
0.057
0.022
0.85
Grams
Hummus
1.66
0.08
0.1
0.14
Grams
Ice cream (0% fat)
1.38
0.0448
0
0.3006
Grams
Jacobs Cream Crackers
35
0.8
1.1
5.5
Per serving
Jam
2.6
0.0054
0.0014
0.67
Grams
Joe Wicks (Banana and Blueberry Overnight Oats) Page 102 Lean in 15 book
837
42
25
118
Per serving
Joe Wicks (Joe's Chicken Pie) Page 98 Lean in 15 book
400
22
29
40
Per serving
Joe Wicks (Tomato, Egg and Chorizo) Page 72 Lean in 15 book
622
34.37
42.43
25.28
Per serving
Kiwi fruit
46
0.87
0.4
11.14
Kiwi fruit
Koita Organic Chocolate Milk
0.83
0.035
0.021
0.12
Milliliters
Lamb
2.9
0.2
0.2
0.125
Grams
Lamb shoulder, Salmon or Tenderloin steak
2
0.25
0.09
0.125
Grams
Lebanese bread
1.5
0.06
0.05
0.5
Wrap
Lentils
1.16
0.09
0.004
0.2
Grams
Lentils Cooked
1.65
0.08
0.06
0.18
Grams
Low fat beef, chicken or turkey mince
1.4
0.19
0.07
0
Grams
Macadamia Nuts
7.1
0.14
0.76
0
Grams
Mackrel
1.43
0.21
0.05
0
Grams
Mandarin
40
1
0
10
Mandarin
Mango
0.65
0.0051
0.0027
0.17
Grams
Melon
0.4
0
0
0.1
Grams
Milk (Low fat)
0.42
0.0337
0.0097
0.0499
Grams
Milk (Whole)
0.5
0.0329
0.02
0.0471
Milliliters
Milk full cream
0.62
0.032
0.0335
0.046
Milliliters
Mills Caviar Cod paste
4.3
0.08
0.39
0.13
Grams
Mince low fat
1.3
0.2
0.02
0
Grams
Muesli
3.4
0.1
0.04
0.79
Grams
Multi Grain Bread
67
2.37
1.07
12.26
Slice
Multi grain bread
69
3.5
0
11
Slice
Multi vitamins
0
0
0
0
Tablets
MyProtein protein spread
5.81
0.22
0.4
0.33
Grams
Nada flavored Greek Drinking Yogurt (lu lu)
0.9
0.08
0.02
0.1
Milliliters
Nespresso
0
0
0
0
Per serving
Nestle Chocapic Cereal
38.9
0.08
0.05
0.74
Grams
Noodles
1.37
0.0451
0.0206
0.25
Grams
Oats plain (Quaker)
3.7453
0.1235
0.0749
0.6741
Grams
Olive oil
8.84
0
1
0
Grams
Omega 3
0
0
0
0
Tablets
Orange
47
0.94
0.12
11.75
Orange
Orange juice
0.5
0.0073
0.0021
0.109
Millilitres
Oven chips (under 3.5% fat)
1.32
0.021
0.022
0.223
Pancakes Betty Crockers
3.46
0.08
0.01
0.76
Grams
Pasta
1.57
0.0577
0.0092
0.3068
Grams
Peanut butter (Creamy)
5.94
0.11
0.5
0.09375
Grams
Peanut butter (Crunchy)
5.94
0.11
0.5
0.09375
Grams
Pear
0.58
0
0
0.15
Grams
Pear
100
1
0
26
Per serving
Persimmon
1.27
0.008
0.004
0.34
Grams
Pineapple
0.5
0.002
0.0001
0.013
Grams
Pineapple Juice
0.56
0.004
0.001
0.135
Millilitres
Pistachio nuts
5.62
0.2
0.45
0.28
Grams
Pomegranate
1.05
0.0146
0.046
0.2644
Grams
Popcorn
3.75
0.011
0.043
0.74
Grams
Pork (Tenderloin)
1.36
0.2054
0.0541
0
Grams
Pork Sausages (2 links)
170
8
15
0
Per serving
Potato (Baked, Skin included)
1.09
0.0243
0.022
0.2053
Grams
Potato (Sweet)
0.86
0.0157
0.0005
0.2012
Grams
Potato (White)
0.94
0.021
0.0015
0.2108
Grams
Potato Scone
148
4
6
19
Per serving
Presidents 0 fat cheese
29
4
0
2
Slice
Protein Balls (Cashews,Apricots,Peanut butter,Whey,Cacao,Chia seeds)
4.324
0.134
0.262
0.412
Grams
Protein pancake (MY PROTEIN)
3.79
0.64
0.046
0.15
Grams
Prune Juice
0.24
0
0
0.64
Milliliters
Psyllium Husk
3.33
0
0
0.89
Grams
Quest Protein Chips
140
19
5
5
Per serving
Quest bar
200
21
9
4
Bar
Quinoa
1.41
0.05
0.02
0.26
Grams
Quinoa chips
4.81
0.056
0.2
0.69
Grams
Raisins
3.25
0.025
0
0.775
Grams
Raspberries
0.52
0.012
0.0065
0.1194
Grams
Rice (Brown)
1.1
0.0256
0.0089
0.2278
Grams
Rice (White)
1.29
0.0266
0.0028
0.279
Grams
Rice Crackers Small Fantastic brand (1 row 25 grams)
120
2
2.5
19.5
Grams
Rice crackers
4.2857
0.0714
0.0714
0.78571
Grams
Rice krispie bar (Kelloggs)
150
1
1
28
Bar
Rice krispies (Kelloggs)
3.9393
0.02
0
0.29
Grams
Rivita ( 3 slices, 15 grams)
60
2
0
12
Grams
Ryvita (Fruit crunch)
55
1.2
0.8
9.3
Slice
Salad (No dressing)
0.05
0
0
0.125
Grams
Salmon (Fillet)
1.46
0.2162
0.0593
0
Grams
Salmon (Smoked)
1.17
0.1828
0.0432
0
Grams
Salsa
0.36
0.02
0
0.07
Grams
Shrimp
1.44
0.2759
0.0235
0.0124
Grams
Shrimp or white fish
1.44
0.3
0.0235
0
Grams
Skittles (2 ounce bag 54 pieces)
2
0
0
0.5
Per serving
Smoothie
0
0
0
0
Per serving
Sorbet
1
0
0
0.25
Grams
Soup (Low calorie)
1
0.01
0
0.1
Grams
Spaghetti (Plain)
1.57
0.03
0.01
0.6
Grams
Special K
1.17
0.07
0
0.22
Grams
Strawberries
0.32
0.0067
0.003
0.0768
Grams
Strawberry pure fruit Yo Yos
2.75
0.019
0
0.63
Grams
Sun Rice Flavored Rice Cakes
30
0.5
0.6
5.3
Each
Tabouli Salad
1.5
0.02
0.12
0.09
Taco Shell Corn (1)
60
1
3
8
Per serving
Tea
0
0
0
0
Per serving
Tempeh
14
0.16
0.05
0.05
Grams
Tenderloin, Salmon, Mackerel, White Fish Or Sardines
1.41
0.2
0.06
0
Grams
Tofu
0.76
0.09
0.048
0.019
Grams
Tomato puree
0.5
0
0
0
Grams
Tortilla wrap corn
111
6
3
45
Wrap
Tuna (Fillet)
1.08
0.2338
0.0095
0
Grams
Tuna (In water, canned)
1.16
0.2551
0.0082
0
Grams
Turkey (Slice)
1.6
0.18
0
0
Grams
Turkey bacon
3.82
0.296
0.279
0.031
Grams
Veg stir fry
1.09
0.122
0.125
0.125
Grams
Vegemite
1.87
0.002
0
0.002
Vegtables (Steamed)
0.33
0.04
0
0.06
Grams
Vitargo
1.4
0
0
0.35
Grams
Waldens Calorie Free Syrup
0
0
0
0
Per serving