Fruit

Calories per piece

Carbs (grams)

Water Content

Apple (1 average)

44 calories

10.5

85 %

Apple cooking

35 calories

9

88 %

Apricot

30 calories

6.7

85 %

Avocado

150 calories

2

60 %

Banana

107 calories

26

75 %

Blackberries each

 1 calorie

0.2

85 %

Blackcurrant each

1.1 calorie

0.25

77 %

Blueberries  (new) 100g

49 Cals ( 100g )

15 g

81 %

Cherry each

2.4 calories

0.6

83 %

Clementine

24 cals

5

66 %

Currants

5 calories

1.4

16 %

Damson

28 calories

7.2

70 %

One average date 5g

5 cals

1.2

14 %

Dates with inverted sugar 100g

250 calories

63

12 %

Figs

10 calories

2.4

24 %

Gooseberries

2.6 calories

0.65

80 %

Grapes 100g Seedless

50 cals

15

82 %

one average Grape 6g

3 calories

0.9

82 %

Grapefruit whole

100 calories

23

65 %

Guava

24 calories

4.4

85 %

Kiwi

34 calories

8

75 %

Lemon

20 calories

3.4

85 %

Lychees

3 calories

0.7

80 %

Mango

40 calories

9.5

80 %

Melon Honeydew (130g)

36 calories

9

90 %

Melon Canteloupe (130g)

25 cals

6

93 %

Nectarines

42 calories

9

80 %

Olives

6.8 calories

trace

63 %

Orange average

35 calories

8.5

73 %

Orange large 350g

100 Cals

22g

75 %

Papaya Diced (small handful)

67 Cals  (20g)

17g

-

Passion Fruit

30 calories

3

50 %

Paw Paw

28 calories

6

70 %

Peach

35 calories

7

80 %

Pear

45 calories

12

77 %

Pineapple

50 calories

12

85 %

Plum

25 calories

6

79 %

Prunes

9 calories

2.2

37 %

Raisins

5 calories

1.4

13 %

Raspberries each

1.1 calories

0.2

87 %

Rhubarb

8 calories

0.8

95 %

Satsuma one average 112g

29 cals

6.5

88 %

Satsumas 100g

35 calories

8.5

88 %

Strawberries (1 average)

2.7 calories

0.6

90 %

Sultanas

5 calories

1.4

16 %

Tangerine

26 calories

6

60 %

Tomatoes (1 average size)

9 cals

2.2

93 %

Tomatoes Cherry (1 average size)

2 calories

0.5

90 %

 

BREADS & CEREALS

Portion size *

per 100 grams (3.5 oz)

energy content

Bagel ( 1 average )

140 cals (45g)

310 cals

Medium

Biscuit digestives

86 cals (per biscuit)

480 cals

High

Jaffa cake

48 cals (per biscuit)

370 cals

Med-High

Bread white (thick slice)

96  cals (1 slice 40g)

240 cals

Medium

Bread wholemeal (thick)

88  cals (1 slice 40g)

220 cals

Low-med

Chapatis

250 cals

300 cals

Medium

Cornflakes

130  cals (35g)

370 cals

Med-High

Crackerbread

17 cals per slice

325 cals

Low Calorie

Cream crackers

35 cals (per cracker)

440 cals

Low / portion

Crumpets

93 cals (per crumpet)

198 cals

Low-Med

Flapjacks basic fruit mix

320 cals

500 cals

High

Macaroni (boiled)

238 cals (250g)

95 cals

Low calorie

Muesli

195  cals (50g)

390 cals

Med-high

Naan bread (normal)

300 cals (small plate size)

320 cals

Medium

Noodles (boiled)

175 cals (250g)

70 cals

Low calorie

Pasta ( normal boiled )

330 cals (300g)

110 cals

Low calorie

Pasta (wholemeal boiled )

315 cals (300g)

105 cals

Low calorie

Porridge oats (with water)

193 cals (350g)

55 cals