Average Portion, Protein, and Energy Content of Common Foods

Vocabulary flashcards providing average portion sizes, protein values in grams, and total energy in kilocalories across common foods and drink categories from the lecture tables.

Spaghetti Bolognese (Savoury Dish)

An average portion of $180\,\text{g}$ spaghetti and $270\,\text{g}$ bolognese containing $24\,\text{g}$ of protein and $490\,\text{kcal}$.

Pizza (Savoury Dish)

An average portion (defined as $\frac{1}{4}$ of a 12 inch pizza, average $200\,\text{g}$) containing $27\,\text{g}$ of protein and $520\,\text{kcal}$.

Chicken Curry (no rice)

An average portion of $300\,\text{g}$ containing $19\,\text{g}$ of protein and $435\,\text{kcal}$.

Shepherd's pie

An average portion of $240\,\text{g}$ containing $16\,\text{g}$ of protein and $350\,\text{kcal}$.

Lasagne

An average portion of $225\,\text{g}$ containing $24\,\text{g}$ of protein and $410\,\text{kcal}$.

Chilli con carne

An average portion consisting of $170\,\text{g}$ chilli and $96\,\text{g}$ rice, containing $15\,\text{g}$ of protein and $300\,\text{kcal}$.

Quiche

An average portion of $100\,\text{g}$ containing $15\,\text{g}$ of protein and $400\,\text{kcal}$.

Chicken burger with bun

An average portion of $168\,\text{g}$ containing $23\,\text{g}$ of protein and $400\,\text{kcal}$.

Stir-fry (chicken and noodles)

An average portion of $200\,\text{g}$ containing $22\,\text{g}$ of protein and $250\,\text{kcal}$.

Macaroni Cheese

An average portion of $200\,\text{g}$ containing $18\,\text{g}$ of protein and $415\,\text{kcal}$.

Irish Stew

An average portion of $250\,\text{g}$ (+bone) containing $14\,\text{g}$ of protein and $250\,\text{kcal}$.

Noodles with vegetables

An average portion of $200\,\text{g}$ containing $7\,\text{g}$ of protein and $220\,\text{kcal}$.

Custard Cream

A single biscuit portion of $10\,\text{g}$ containing $0.5\,\text{g}$ of protein and $60\,\text{kcal}$.

Crisps

A 1 small packet portion of $25\,\text{g}$ containing $1.6\,\text{g}$ of protein and $130\,\text{kcal}$.

Mars bar (51g)

A 1 bar portion of $51\,\text{g}$ containing $2.5\,\text{g}$ of protein and $230\,\text{kcal}$.

Mars bar (65g standard)

A standard bar portion of $65\,\text{g}$ containing $3\,\text{g}$ of protein and $305\,\text{kcal}$.

Bread and butter pudding

An average portion of $150\,\text{g}$ containing $9\,\text{g}$ of protein and $370\,\text{kcal}$.

Cheesecake

An average portion of $100\,\text{g}$ containing $4\,\text{g}$ of protein and $300\,\text{kcal}$.

Kitkat

A 4 finger bar portion containing $4\,\text{g}$ of protein and $245\,\text{kcal}$.

Beer

A 1 pint ($568\,\text{ml}$) serving containing $2\,\text{g}$ of protein and $200\,\text{kcal}$.

Cider

A 1 pint ($568\,\text{ml}$) serving containing $0\,\text{g}$ reported protein and $204\,\text{kcal}$.

Latte (whole milk)

A $355\,\text{ml}$ serving containing $11\,\text{g}$ of protein and $206\,\text{kcal}$.

Coke

A $330\,\text{ml}$ (1 can) serving containing $0\,\text{g}$ reported protein and $140\,\text{kcal}$.

Smoothie, strawberry & banana

A $150\,\text{ml}$ serving containing $1\,\text{g}$ of protein and $74\,\text{kcal}$.

Roast lean Lamb/Pork/Beef

A single slice portion of $40\,\text{g}$ containing $12\,\text{g}$ of protein and $90\,\text{kcal}$.

Lamb chop grilled lean

An average portion of $100\,\text{g}$ (+bone) containing $30\,\text{g}$ of protein and $320\,\text{kcal}$.

Pork Chop

An average portion of $150\,\text{g}$ containing $36\,\text{g}$ of protein and $345\,\text{kcal}$.

Cod in batter

An average portion of $260\,\text{g}$ containing $35\,\text{g}$ of protein and $600\,\text{kcal}$.

Cod baked

An average portion of $125\,\text{g}$ (no bones) containing $30\,\text{g}$ of protein and $120\,\text{kcal}$.

Salmon grilled

An average portion of $130\,\text{g}$ containing $32\,\text{g}$ of protein and $280\,\text{kcal}$.

Tuna (in oil)

A small can portion of $100\,\text{g}$ containing $27\,\text{g}$ of protein and $190\,\text{kcal}$.

Tuna (in brine)

A small can portion of $100\,\text{g}$ containing $24\,\text{g}$ of protein and $100\,\text{kcal}$.

Mayonnaise

A 2 tablespoon portion ($30\,\text{g}$) containing $0\,\text{g}$ reported protein and $200\,\text{kcal}$.

Coleslaw

A 2 tablespoon portion containing $1\,\text{g}$ of protein and $230\,\text{kcal}$.

Biscuit Digestive

A single biscuit portion of $15\,\text{g}$ containing $1\,\text{g}$ of protein and $70\,\text{kcal}$.

Cream of chicken soup

An average portion of $220\,\text{ml}$ containing $4\,\text{g}$ of protein and $130\,\text{kcal}$.

Baked beans

A small can portion of $250\,\text{g}$ containing $11\,\text{g}$ of protein and $170\,\text{kcal}$.

Omelette, cheese

An average portion of $120\,\text{g}$ (two eggs, $20\,\text{g}$ cheese) containing $19\,\text{g}$ of protein and $320\,\text{kcal}$.

Scrambled egg, with milk

An average portion of $120\,\text{g}$ (2 eggs) containing $14\,\text{g}$ of protein and $215\,\text{kcal}$.

Cheddar Full fat

A single slice portion of $20\,\text{g}$ containing $5\,\text{g}$ of protein and $78\,\text{kcal}$.

Cheddar low fat

A single slice portion of $20\,\text{g}$ containing $5\,\text{g}$ of protein and $55\,\text{kcal}$.

Naan Bread

A single bread portion of $160\,\text{g}$ containing $12\,\text{g}$ of protein and $455\,\text{kcal}$.

Baguette

A 6-inch long portion of $120\,\text{g}$ containing $11\,\text{g}$ of protein and $315\,\text{kcal}$.

Fruit Scone

A single scone portion of $100\,\text{g}$ containing $6\,\text{g}$ of protein and $290\,\text{kcal}$.

Chips, takeaway

An average portion of $260\,\text{g}$ containing $9\,\text{g}$ of protein and $560\,\text{kcal}$.

Chips, oven cooked

An average portion of $150\,\text{g}$ containing $6\,\text{g}$ of protein and $275\,\text{kcal}$.

Rice white boiled

An average portion of $180\,\text{g}$ containing $5\,\text{g}$ of protein and $250\,\text{kcal}$.

Egg fried rice

An average portion of $280\,\text{g}$ containing $12\,\text{g}$ of protein and $520\,\text{kcal}$.

Whole Milk (glass)

A $200\,\text{ml}$ glass serving containing $7\,\text{g}$ of protein and $130\,\text{kcal}$.

Semi-skimmed Milk (glass)

A $200\,\text{ml}$ glass serving containing $7\,\text{g}$ of protein and $90\,\text{kcal}$.

All Bran

An average portion of $60\,\text{g}$ containing $8.5\,\text{g}$ of protein and $200\,\text{kcal}$.

Granola

An average portion of $70\,\text{g}$ containing $7\,\text{g}$ of protein and $290\,\text{kcal}$.

Muesli (no sugar)

An average portion of $60\,\text{g}$ containing $6\,\text{g}$ of protein and $220\,\text{kcal}$.

Apple eating

A 1 medium fruit portion ($100\,\text{g}$) containing $0\,\text{g}$ of protein and $45\,\text{kcal}$.

Banana (no skin)

A 1 medium fruit portion ($130\,\text{g}$) containing $1\,\text{g}$ of protein and $70\,\text{kcal}$.

Raisins

A 2 tablespoon portion ($60\,\text{g}$) containing $1\,\text{g}$ of protein and $165\,\text{kcal}$.

Cabbage/green veg boiled

An average portion of $100\,\text{g}$ containing $1\,\text{g}$ of protein and $10\text{ to }15\,\text{kcal}$.

Carrots boiled

An average portion of $100\,\text{g}$ containing $0.5\,\text{g}$ of protein and $10\text{ to }15\,\text{kcal}$.