If you are avoiding fructose in food, use our information on fructose and this searchable list to help guide your food choices. This is not an exhaustive list, but will help get you started.
| Food | Fructose content /g |
|---|---|
| Abalone, black lip, aquacultured, raw | 0 |
| Abalone, black lip, wild, raw | 0 |
| Abalone, brown lip, wild, raw | 0 |
| Abalone, green lip, aquacultured, raw | 0 |
| Abalone, green lip, wild, raw | 0 |
| Alcoholic beverage, spirit, approximately 30% v/v, all (Brandy, Gin, Rum, Vodka and Whisky), cooked | 0 |
| Alcoholic beverage, spirit, approximately 40% v/v, all (Brandy, Gin, Rum, Vodka and Whisky) | 0 |
| Almond beverage, added sugar & Ca | 0 |
| Almond beverage, added sugar & vitamins B1, B2 & B12 & Ca | 0 |
| Almond beverage, added sugar, unfortified | 0 |
| Almond beverage, no added sugar, added Ca | 0 |
| Almond beverage, no added sugar, unfortified | 0 |
| Almond milk without HFCS | Low |
| Anchovy, canned in oil, drained | 0 |
| Apple, bonza, unpeeled, raw | 7.6 |
| Apple, dried | 34 |
| Apple, fuji, unpeeled, raw | 7.7 |
| Apple, golden delicious, unpeeled, raw | 6.6 |
| Apple, granny-smith, unpeeled, raw | 5.5 |
| Apple, green skin, unpeeled, raw | 6 |
| Apple, jonathon, unpeeled, raw | 6.6 |
| Apple, pink lady, unpeeled, raw | 6.1 |
| Apple, red delicious, unpeeled, raw | 7.3 |
| Apple, red skin, unpeeled, raw | 6.6 |
| Apple, royal gala, unpeeled, raw | 6.9 |
| Apricot, canned in pear juice | 3.4 |
| Apricot, canned in pear juice, drained | 3 |
| Apricot, canned in pear juice, juice only | 4.1 |
| Apricot, dried | 12.5 |
| Apricot, raw | 1.7 |
| Artichoke | High |
| Artichoke heart, canned in brine, drained | 0.4 |
| Artichoke, globe, boiled, drained | 0.4 |
| Artichoke, globe, raw | 0.3 |
| Artichoke, jerusalem, peeled, boiled, drained | 0.4 |
| Artichoke, jerusalem, peeled, raw | 0.4 |
| Asparagus | High |
| Asparagus, canned in brine, drained | 0.6 |
| Asparagus, green, boiled, drained | 0.9 |
| Asparagus, green, raw | 0.8 |
| Avocado | Low |
| Avocado, raw | 0 |
| Bacon, middle rasher, separable fat, fried, no added fat | 0 |
| Bacon, middle rasher, separable lean, fried, no added fat | 0 |
| Bacon, middle rasher, untrimmed, raw | 0.1 |
| Bacon, shortcut, as purchased without rind, fried, no added fat | 0 |
| Baked beans, canned in tomato sauce | 0.7 |
| Baked beans, canned in tomato sauce, reduced salt | 0.7 |
| Ball, snack, date based | 21 |
| Bamboo shoot, canned in water, heated, drained | 0.3 |
| Bamboo shoots | Low |
| Banana, cavendish, peeled, raw | 6.2 |
| Banana, lady finger or sugar, peeled, raw | 6.4 |
| Bananas | Low |
| Bar, cherry & coconut centre, dark chocolate-coated | 3.7 |
| Bar, coconut cream centre, milk chocolate-coated | 0 |
| Bar, honeycomb centre, milk chocolate-coated | 0.8 |
| Bar, muesli, plain or with dried fruit | 2.3 |
| Bar, muesli, plain or with dried fruit, chocolate-coated | 1.3 |
| Bar, muesli, plain or with dried fruit, yoghurt-coated | 1.8 |
| Bar, nougat & caramel centre, milk chocolate-coated | 0.4 |
| Bar, snack, fruit filled, baked | 8.5 |
| Bar, snack, oat based, baked | 3.7 |
| Bar, snack, with >35% nuts, added protein | 1.6 |
| Bar, snack, with >55% nuts | 2.2 |
| Barley, pearl, boiled, no added fat or salt | 0 |
| Barley, pearl, uncooked | 0 |
| Barramundi, aquacultured, fillet, grilled, no added fat | 0 |
| Barramundi, aquacultured, fillet, raw | 0 |
| Barramundi, aquacultured, fillet, steamed with no added fat | 0 |
| Basil, green, fresh, raw | 0 |
| Bassa (basa), fillet, baked, no added fat | 0 |
| Bassa (basa), fillet, steamed, no added fat | 0 |
| Bassa, fillet, raw | 0 |
| Bean, broad, fresh, boiled, drained | 0.1 |
| Bean, broad, fresh, raw | 0.1 |
| Bean, butter, fresh, boiled, drained | 1.1 |
| Bean, butter, fresh, raw | 1 |
| Bean, green, fresh, boiled, drained | 1.3 |
| Bean, green, fresh, raw | 1.2 |
| Bean, green, frozen, boiled, drained | 0.5 |
| Bean, haricot, dried | 0 |
| Bean, haricot, dried, boiled, drained | 0.9 |
| Bean, lima, dried | 0 |
| Bean, lima, dried, boiled, drained | 0 |
| Bean, red kidney, canned, drained | 0.1 |
| Bean, red kidney, dried | 0 |
| Bean, red kidney, dried, boiled, drained | 0 |
| Bean, red kidney, fresh, boiled, drained | 0.1 |
| Bean, red kidney, fresh, raw | 0.1 |
| Beans – canned | Low |
| Beef | Low |
| Beef, all cuts, separable fat, cooked, no added fat | 0 |
| Beef, all cuts, separable fat, raw | 0 |
| Beef, boneless dice or strips, lean, casseroled, no added fat | 0 |
| Beef, boneless dice or strips, lean, raw | 0 |
| Beef, boneless dice or strips, lean, stir-fried, no added fat | 0 |
| Beef, boneless dice or strips, untrimmed, casseroled, no added fat | 0 |
| Beef, boneless dice or strips, untrimmed, raw | 0 |
| Beef, boneless dice or strips, untrimmed, stir-fried, no added fat | 0 |
| Beef, casserole meat, boneless or bone-in, blade, lean, casseroled | 0 |
| Beef, casserole meat, boneless or bone-in, shin, lean, casseroled, no added fat | 0 |
| Beef, casserole meat, boneless or bone-in, shin, lean, raw | 0 |
| Beef, casserole meat, boneless or bone-in, shin, semi-trimmed, casseroled, no added fat | 0 |
| Beef, casserole meat, boneless or bone-in, shin, semi-trimmed, raw | 0 |
| Beef, casserole meat, boneless or bone-in, shin, untrimmed, casseroled, no added fat | 0 |
| Beef, casserole meat, boneless or bone-in, shin, untrimmed, raw | 0 |
| Beef, casserole meat, boneless, blade or chuck, lean, casseroled, no added fat | 0 |
| Beef, casserole meat, boneless, blade or chuck, lean, raw | 0 |
| Beef, casserole meat, boneless, blade or chuck, semi-trimmed, casseroled | 0 |
| Beef, casserole meat, boneless, blade or chuck, semi-trimmed, raw | 0 |
| Beef, casserole meat, boneless, blade or chuck, untrimmed, casseroled, no added fat | 0 |
| Beef, casserole meat, boneless, blade or chuck, untrimmed, raw | 0 |
| Beef, casserole meat, boneless, blade, semi-trimmed, casseroled | 0 |
| Beef, casserole meat, boneless, blade, untrimmed, casseroled | 0 |
| Beef, casserole meat, boneless, chuck, lean, casseroled, no added fat | 0 |
| Beef, casserole meat, boneless, chuck, lean, raw | 0 |
| Beef, casserole meat, boneless, chuck, semi-trimmed, casseroled | 0 |
| Beef, casserole meat, boneless, chuck, semi-trimmed, raw | 0 |
| Beef, casserole meat, boneless, chuck, untrimmed, casseroled, no added fat | 0 |
| Beef, casserole meat, boneless, chuck, untrimmed, raw | 0 |
| Beef, corned, canned | 0 |
| Beef, diced, lean, casseroled, no added fat | 0 |
| Beef, diced, lean, dry-fried, no added fat | 0 |
| Beef, diced, lean, raw | 0 |
| Beef, diced, untrimmed, casseroled, no added fat | 0 |
| Beef, diced, untrimmed, dry-fried, no added fat | 0 |
| Beef, diced, untrimmed, raw | 0 |
| Beef, roasting piece, silverside or topside, lean, raw | 0 |
| Beef, roasting piece, silverside or topside, lean, roasted, no added fat | 0 |
| Beef, roasting piece, silverside or topside, semi-trimmed, raw | 0 |
| Beef, roasting piece, silverside or topside, semi-trimmed, roasted, no added fat | 0 |
| Beef, roasting piece, silverside or topside, untrimmed, raw | 0 |
| Beef, roasting piece, silverside or topside, untrimmed, roasted, no added fat | 0 |
| Beef, rump steak, lean, grilled, no added fat | 0 |
| Beef, rump steak, lean, raw | 0 |
| Beef, rump steak, semi-trimmed, grilled, no added fat | 0 |
| Beef, rump steak, semi-trimmed, raw | 0 |
| Beef, rump steak, untrimmed, grilled, no added fat | 0 |
| Beef, rump steak, untrimmed, raw | 0 |
| Beef, silverside roast, lean, raw | 0 |
| Beef, silverside roast, lean, roasted, no added fat | 0 |
| Beef, silverside roast, semi-trimmed, raw | 0 |
| Beef, silverside roast, semi-trimmed, roasted, no added fat | 0 |
| Beef, silverside roast, untrimmed, raw | 0 |
| Beef, silverside roast, untrimmed, roasted, no added fat | 0 |
| Beef, sirloin steak, lean, grilled, no added fat | 0 |
| Beef, sirloin steak, lean, raw | 0 |
| Beef, sirloin steak, semi-trimmed, grilled, no added fat | 0 |
| Beef, sirloin steak, semi-trimmed, raw | 0 |
| Beef, sirloin steak, untrimmed, grilled, no added fat | 0 |
| Beef, sirloin steak, untrimmed, raw | 0 |
| Beef, steak, boneless or bone-in, blade, lean, grilled, no added fat | 0 |
| Beef, steak, boneless or bone-in, blade, lean, raw | 0 |
| Beef, steak, boneless or bone-in, blade, semi-trimmed, grilled, no added fat | 0 |
| Beef, steak, boneless or bone-in, blade, semi-trimmed, raw | 0 |
| Beef, steak, boneless or bone-in, blade, untrimmed, raw | 0 |
| Beef, steak, boneless rump or sirloin, lean, grilled, no added fat | 0 |
| Beef, steak, boneless rump or sirloin, lean, raw | 0 |
| Beef, steak, boneless rump or sirloin, semi-trimmed, grilled, no added fat | 0 |
| Beef, steak, boneless rump or sirloin, semi-trimmed, raw | 0 |
| Beef, steak, boneless rump or sirloin, untrimmed, grilled, no added fat | 0 |
| Beef, steak, boneless rump or sirloin, untrimmed, raw | 0 |
| Beef, steak, boneless, fillet or tenderloin, lean, grilled, no added fat | 0 |
| Beef, steak, boneless, fillet or tenderloin, lean, raw | 0 |
| Beef, steak, boneless, fillet or tenderloin, semi-trimmed, grilled, no added fat | 0 |
| Beef, steak, boneless, fillet or tenderloin, semi-trimmed, raw | 0 |
| Beef, steak, boneless, fillet or tenderloin, untrimmed, grilled, no added fat | 0 |
| Beef, steak, boneless, fillet or tenderloin, untrimmed, raw | 0 |
| Beef, steak, boneless, round, lean, grilled, no added fat | 0 |
| Beef, steak, boneless, round, lean, raw | 0 |
| Beef, steak, boneless, round, semi-trimmed, grilled, no added fat | 0 |
| Beef, steak, boneless, round, semi-trimmed, raw | 0 |
| Beef, steak, boneless, round, untrimmed, grilled, no added fat | 0 |
| Beef, steak, boneless, round, untrimmed, raw | 0 |
| Beef, steak, boneless, scotch fillet, lean, grilled, no added fat | 0 |
| Beef, steak, boneless, scotch fillet, lean, raw | 0 |
| Beef, steak, boneless, scotch fillet, semi-trimmed, grilled, no added fat | 0 |
| Beef, steak, boneless, scotch fillet, semi-trimmed, raw | 0 |
| Beef, steak, boneless, scotch fillet, untrimmed, grilled, no added fat | 0 |
| Beef, steak, boneless, scotch fillet, untrimmed, raw | 0 |
| Beef, steak, with bone, blade, untrimmed, grilled, no added fat | 0 |
| Beef, steak, with bone, T-bone or blade, lean, grilled, no added fat | 0 |
| Beef, steak, with bone, T-bone or blade, lean, raw | 0 |
| Beef, steak, with bone, T-bone or blade, semi-trimmed, grilled, no added fat | 0 |
| Beef, steak, with bone, T-bone or blade, semi-trimmed, raw | 0 |
| Beef, steak, with bone, T-bone or blade, untrimmed, grilled, no added fat | 0 |
| Beef, steak, with bone, T-bone or blade, untrimmed, raw | 0 |
| Beef, steak, with bone, T-bone, lean, grilled, no added fat | 0 |
| Beef, steak, with bone, T-bone, lean, raw | 0 |
| Beef, steak, with bone, T-bone, semi-trimmed, grilled, no added fat | 0 |
| Beef, steak, with bone, T-bone, semi-trimmed, raw | 0 |
| Beef, steak, with bone, T-bone, untrimmed, grilled, no added fat | 0 |
| Beef, steak, with bone, T-bone, untrimmed, raw | 0 |
| Beef, stir-fry strips, lean, dry-fried, no added fat | 0 |
| Beef, stir-fry strips, lean, raw | 0 |
| Beef, stir-fry strips, untrimmed, dry-fried, no added fat | 0 |
| Beef, stir-fry strips, untrimmed, raw | 0 |
| Beef, strips, lean, casseroled, no added fat | 0 |
| Beef, strips, untrimmed, casseroled, no added fat | 0 |
| Beef, topside roast, lean, raw | 0 |
| Beef, topside roast, lean, roasted, no added fat | 0 |
| Beef, topside roast, semi-trimmed, raw | 0 |
| Beef, topside roast, semi-trimmed, roasted, no added fat | 0 |
| Beef, topside roast, untrimmed, raw | 0 |
| Beef, topside roast, untrimmed, roasted, no added fat | 0 |
| Beer, full strength (alcohol 4-4.9% v/v) | 0 |
| Beer, full strength (alcohol 4-4.9% v/v), carbohydrate modified | 0 |
| Beer, high alcohol (5% v/v & above) | 0 |
| Beer, light (alcohol 1-2.9% v/v) | 0 |
| Beer, mid-strength (alcohol 3-3.9% v/v) | 0 |
| Beetroot, canned in brine, drained | 2.8 |
| Beetroot, fresh, purple, peeled, baked, no added fat | 0 |
| Beetroot, fresh, purple, peeled, boiled, drained | 0 |
| Beetroot, fresh, purple, peeled, raw | 0 |
| Beets | Low |
| Beverage base, chocolate flavour, added vitamins A, B1, B2, C & D, Ca & Fe (Milo) | 0.5 |
| Beverage base, chocolate flavour, unfortified (Nesquik brand) | 0 |
| Beverage base, drinking chocolate, unfortified | 0 |
| Beverage, chocolate flavour, from drinking chocolate, with regular fat cows milk | 0 |
| Beverage, chocolate flavour, from Milo powder, with regular fat cows milk | 0 |
| Beverage, chocolate flavour, from Nesquik powder, with regular fat cows milk | 0 |
| Biscuit, savoury, corn cake, plain, salted | 0 |
| Biscuit, savoury, from rye flour, crispbread | 0 |
| Biscuit, savoury, from wheat flour, crispbread, puffed & toasted | 0 |
| Biscuit, savoury, from white wheat flour, cheese-flavoured | 0.1 |
| Biscuit, savoury, from white wheat flour, flaky cracker style | 0.2 |
| Biscuit, savoury, from white wheat flour, flavoured (excluding cheese) | 1 |
| Biscuit, savoury, from white wheat flour, plain snack cracker style | 2.3 |
| Biscuit, savoury, from white wheat flour, Salada style | 0.2 |
| Biscuit, savoury, from white wheat flour, water cracker style | 0 |
| Biscuit, savoury, from wholemeal wheat flour & rye flour, crispbread, puffed | 0.1 |
| Biscuit, savoury, from wholemeal wheat flour, crispbread | 0.5 |
| Biscuit, savoury, rice cake, from brown rice, plain | 0 |
| Biscuit, savoury, rice cracker, added vegetable powder | 0.3 |
| Biscuit, savoury, rice cracker, flavoured (excluding seaweed) | 0 |
| Biscuit, savoury, rice cracker, plain | 0 |
| Biscuit, savoury, rice cracker, seaweed flavoured | 0.2 |
| Biscuit, savoury, seed based | 0 |
| Biscuit, sweet, biscuit base, caramel filling, chocolate-coated, commercial | 2.9 |
| Biscuit, sweet, biscuit base, mint filling, chocolate-coated | 1 |
| Biscuit, sweet, breakfast style, with or without dried fruit | 2.6 |
| Biscuit, sweet, chocolate chip or coated | 0.4 |
| Biscuit, sweet, cream filled, commercial | 0.3 |
| Biscuit, sweet, plain | 1.4 |
| Biscuit, sweet, sandwich, cream & jam filling | 2.3 |
| Biscuit, sweet, sandwich, cream filling, chocolate-coated, tim tam style | 0.4 |
| Biscuit, sweet, shortbread style, commercial | 0 |
| Biscuit, sweet, wheatmeal | 0.3 |
| Blackberry, raw | 3.9 |
| Blueberry, purchased frozen | 4.9 |
| Blueberry, raw | 4.8 |
| Bok choy | Low |
| Bok choy, fried, no added fat | 0.3 |
| Bok choy, raw | 0.2 |
| Bok choy, steamed | 0.2 |
| Braised steak & onions, canned | 0.4 |
| Bread | High |
| Bread – gluten free, without HFCS | Low |
| Bread roll, from white flour | 0.5 |
| Bread roll, from white flour, toasted | 0.6 |
| Bread roll, from wholemeal flour | 0.2 |
| Bread roll, from wholemeal flour, toasted | 0.2 |
| Bread roll, mixed grain | 0.2 |
| Bread roll, mixed grain, toasted | 0.2 |
| Bread roll, topped with cheese | 0.5 |
| Bread roll, topped with cheese & bacon | 0.4 |
| Bread, banana | 1 |
| Bread, damper, from white flour, homemade | 0 |
| Bread, flat (pita or Lebanese), white, commercial | 0 |
| Bread, flat (pita or Lebanese), wholemeal, commercial | 1.1 |
| Bread, from rye flour, sour dough | 0.3 |
| Bread, from rye flour, sour dough, toasted | 0.4 |
| Bread, from wheat flour, added dried fruit, toasted | 9.8 |
| Bread, from white flour | 0.3 |
| Bread, from white flour, added calcium | 0.3 |
| Bread, from white flour, added calcium, toasted | 0.3 |
| Bread, from white flour, added dried fruit | 8.8 |
| Bread, from white flour, added fibre | 0.2 |
| Bread, from white flour, added fibre, toasted | 0.2 |
| Bread, from white flour, added iron | 0.3 |
| Bread, from white flour, added iron, toasted | 0.3 |
| Bread, from white flour, added omega-3 polyunsaturates | 0.3 |
| Bread, from white flour, added omega-3 polyunsaturates, toasted | 0.3 |
| Bread, from white flour, Italian-style, commercial | 0.2 |
| Bread, from white flour, Italian-style, commercial, toasted | 0.2 |
| Bread, from white flour, sour dough, commercial | 0 |
| Bread, from white flour, sour dough, commercial, toasted | 0 |
| Bread, from white flour, toasted | 0.3 |
| Bread, from white flour, Turkish | 0.4 |
| Bread, from white flour, Turkish, toasted | 0.5 |
| Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe | 0.3 |
| Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe, toasted | 0.4 |
| Bread, from wholemeal flour | 0.4 |
| Bread, from wholemeal flour, toasted | 0.5 |
| Bread, garlic or herb, homemade, cooked | 0.5 |
| Bread, garlic, commercial, cooked | 0.6 |
| Bread, gluten free | 0 |
| Bread, gluten free, toasted | 0 |
| Bread, mixed grain | 0.3 |
| Bread, mixed grain, toasted | 0.4 |
| Bread, Naan, commercial | 1.3 |
| Bread, organic | 0 |
| Bread, organic, toasted | 0 |
| Bread, pizza base, commercial | 0.8 |
| Bread, tortilla, white, commercial | 1.6 |
| Bread, wrap, white, commercial | 0 |
| Breadcrumbs, white | 0.5 |
| Breakfast cereal, beverage, non-chocolate flavours, added vitamins A, B1, B2, B3, B6, B12, C & folate & Ca | 1.1 |
| Breakfast cereal, flakes of corn, added vitamins B1, B2, B3, C & folate, Fe & Zn | 0.6 |
| Breakfast cereal, flakes of corn, unfortified | 0.6 |
| Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins B1, B2, B3, B6 & folate, Ca, Fe & Zn | 0.5 |
| Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins B1, B2, B3 & folate & Fe | 11.9 |
| Breakfast cereal, mixed grain (wheat, oat & corn), extruded, added vitamins B1, B2, B3, B6, C & folate, Ca & Fe | 0 |
| Breakfast cereal, mixed grain (wheat, rice & oat), flakes, honey, unfortified | 1.9 |
| Breakfast cereal, puffed or popped rice, added vitamins B1, B2, B3, C & folate, Fe & Zn | 0.2 |
| Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins B1, B2, B3, C & folate, Ca, Fe & Zn | 0.2 |
| Breakfast cereal, puffed or popped rice, no added sugar or salt, unfortified | 0 |
| Breakfast cereal, wheat bran, flakes, sultanas, added vitamins B1, B2, B3, B6 & folate, Fe & Zn | 11.8 |
| Breakfast cereal, wheat bran, pellets, added vitamins B1, B2 & folate, Fe & Zn | 1.6 |
| Breakfast cereal, whole wheat, biscuit, added vitamins B1, B2, B3 & folate, Fe & Zn | 0.6 |
| Breakfast cereal, whole wheat, biscuit, no added sugar, unfortified | 0.3 |
| Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added fibre, vitamins B1, B2, B3 & folate, Ca & Fe | 11 |
| Breakfast cereal, whole wheat, puffed, no added sugar or salt, unfortified | 0 |
| Bream, fillet, baked, no added fat | 0 |
| Bream, fillet, raw | 0 |
| Bream, fillet, steamed, no added fat | 0 |
| Broccoli | High |
| Broccoli, fresh, baked, no added fat | 0.2 |
| Broccoli, fresh, boiled, drained | 0.5 |
| Broccoli, fresh, microwaved | 0.4 |
| Broccoli, fresh, raw | 0.2 |
| Broccolini, fresh, boiled, drained | 0.6 |
| Broccolini, fresh, raw | 0.6 |
| Brussels sprout, fresh, boiled, drained | 0.8 |
| Brussels sprout, fresh, raw | 0.8 |
| Brussels sprouts | Low |
| Buckwheat flour | Low |
| Buffalo, riverine, cube roll, raw | 0 |
| Buffalo, riverine, topside, raw | 0 |
| Buffalo, swamp, cube roll, raw | 0 |
| Buffalo, swamp, topside, raw | 0 |
| Bulgur, soaked in water, no added fat or salt | 0 |
| Bulgur, uncooked | 0 |
| Bun, sweet, hot cross bun, with dried fruit | 10.6 |
| Butter, plain, no added salt | 0 |
| Butter, plain, salted | 0 |
| Cabbage | Low |
| Cabbage, Chinese flowering, boiled, drained | 0.3 |
| Cabbage, Chinese flowering, raw | 0.3 |
| Cabbage, Chinese, boiled, drained | 0.3 |
| Cabbage, Chinese, raw | 0.3 |
| Cabbage, mustard, boiled, drained | 0.3 |
| Cabbage, mustard, raw | 0.3 |
| Cabbage, red, boiled, drained | 0.8 |
| Cabbage, red, raw | 0.8 |
| Cabbage, savoy, boiled, drained | 1 |
| Cabbage, savoy, raw | 1 |
| Cabbage, white, boiled, drained | 1.2 |
| Cabbage, white, raw | 1.2 |
| Cake mix, plain, dry powder | 0 |
| Cake, lamington, unfilled | 0.1 |
| Cake, mud, dark chocolate, commercial, chocolate ganache icing | 0 |
| Cake, plain butter cake, commercial, iced | 0 |
| Cake, plain butter cake, commercial, uniced | 0.2 |
| Cake, sponge, plain, commercial, uniced, filled with jam & cream | 2.7 |
| Cake, sponge, plain, commercial, uniced, unfilled | 0 |
| Camel, cube roll, raw | 0 |
| Camel, rump, raw | 0 |
| Camel, steak, as purchased, fried, no added fat | 0 |
| Camel, steak, as purchased, raw | 0 |
| Cantaloupe (rockmelon) | Low |
| Capsicum, green, fresh, fried, no added fat | 1.3 |
| Capsicum, green, fresh, raw | 1.2 |
| Capsicum, red, fresh, fried, no added fat | 2.6 |
| Capsicum, red, fresh, raw | 2.3 |
| Caramels, soft & hard | 0.8 |
| Carrot, baby, baked, no added fat | 1.3 |
| Carrot, baby, peeled, fresh, boiled, drained | 1.3 |
| Carrot, baby, peeled, fresh, raw | 1.2 |
| Carrot, mature, peeled, fresh, baked, no added fat | 1.2 |
| Carrot, mature, peeled, fresh, boiled, drained | 0.8 |
| Carrot, mature, peeled, fresh, raw | 1 |
| Carrots | Low |
| Cassava, peeled, fresh, boiled, drained | 0.2 |
| Cassava, peeled, fresh, raw | 0.2 |
| Cassava, white flesh, peeled, fresh, boiled, drained | 0.1 |
| Cassava, white flesh, peeled, fresh, raw | 0.1 |
| Cassava, yellow flesh, peeled, fresh, boiled, drained | 0.2 |
| Cassava, yellow flesh, peeled, fresh, raw | 0.2 |
| Cauliflower | Low |
| Cauliflower, fresh, boiled, drained | 1.4 |
| Cauliflower, fresh, raw | 1.4 |
| Celeriac, peeled, boiled, drained | 0.6 |
| Celeriac, peeled, raw | 0.6 |
| Celery | Low |
| Celery, fresh, fried, no added fat | 0.6 |
| Celery, fresh, raw | 0.5 |
| Cheese | Low |
| Cheese, blue vein | 0 |
| Cheese, bocconcini | 0 |
| Cheese, brie | 0 |
| Cheese, camembert | 0 |
| Cheese, cheddar, natural, reduced fat (approximately 15%) | 0 |
| Cheese, cheddar, natural, reduced fat (approximately 25%) | 0 |
| Cheese, cheddar, natural, regular fat | 0.2 |
| Cheese, cheddar, processed, reduced fat (approximately 15%), added vitamin D | 0 |
| Cheese, cheddar, processed, regular fat | 0 |
| Cheese, cottage | 0 |
| Cheese, cream, plain | 0 |
| Cheese, edam | 0 |
| Cheese, fetta (feta) | 0 |
| Cheese, goat, firm | 0 |
| Cheese, goat, soft | 0 |
| Cheese, haloumi | 0 |
| Cheese, mozzarella | 0 |
| Cheese, parmesan, dried, finely grated | 0 |
| Cheese, parmesan, fresh, regular fat | 0 |
| Cheese, ricotta | 0 |
| Cherry, black, canned in syrup | 6.6 |
| Cherry, black, canned in syrup, drained | 6.6 |
| Cherry, black, canned in syrup, syrup only | 6.7 |
| Cherry, raw | 4.7 |
| Chicken | Low |
| Chicken, barbecued, with skin | 0 |
| Chicken, breast, lean flesh, baked, no added fat | 0 |
| Chicken, breast, lean flesh, casseroled, no added fat | 0 |
| Chicken, breast, lean flesh, fried, no added fat | 0 |
| Chicken, breast, lean flesh, grilled, no added fat | 0 |
| Chicken, breast, lean flesh, raw | 0 |
| Chicken, breast, lean flesh, skin & fat, baked, no added fat | 0 |
| Chicken, breast, lean flesh, skin & fat, casseroled, no added fat | 0 |
| Chicken, breast, lean flesh, skin & fat, raw | 0 |
| Chicken, drumstick, lean flesh, baked, no added fat | 0 |
| Chicken, drumstick, lean flesh, casseroled, no added fat | 0 |
| Chicken, drumstick, lean flesh, raw | 0 |
| Chicken, drumstick, lean flesh, skin & fat, baked, no added fat | 0 |
| Chicken, drumstick, lean flesh, skin & fat, casseroled, no added fat | 0 |
| Chicken, drumstick, lean flesh, skin & fat, raw | 0 |
| Chicken, liver, fried, added butter | 0 |
| Chicken, liver, raw | 0 |
| Chicken, nugget, purchased frozen, baked, no added fat | 0 |
| Chicken, processed luncheon meat, low or reduced fat | 0 |
| Chicken, schnitzel, baked without fat | 0 |
| Chicken, separable fat, composite, cooked, no added fat | 0 |
| Chicken, separable fat, composite, raw | 0 |
| Chicken, skin, composite, baked, no added fat | 0 |
| Chicken, skin, composite, casseroled, no added fat | 0 |
| Chicken, skin, composite, raw | 0 |
| Chicken, thigh, lean flesh, baked, no added fat | 0 |
| Chicken, thigh, lean flesh, casseroled, no added fat | 0 |
| Chicken, thigh, lean flesh, raw | 0 |
| Chicken, thigh, lean flesh, skin & fat, baked, no added fat | 0 |
| Chicken, thigh, lean flesh, skin & fat, casseroled, no added fat | 0 |
| Chicken, thigh, lean flesh, skin & fat, raw | 0 |
| Chicken, wing, lean flesh, baked, no added fat | 0 |
| Chicken, wing, lean flesh, casseroled, no added fat | 0 |
| Chicken, wing, lean flesh, raw | 0 |
| Chicken, wing, lean flesh, skin & fat, baked, no added fat | 0 |
| Chicken, wing, lean flesh, skin & fat, casseroled, no added fat | 0 |
| Chicken, wing, lean flesh, skin & fat, raw | 0 |
| Chickpea, canned, drained | 0 |
| Chickpea, dried | 0 |
| Chickpea, dried, boiled, drained | 0 |
| Chickpeas / garbanzo beans | Low |
| Chicory, boiled, drained | 0.5 |
| Chicory, raw | 0.4 |
| Chilli (chili), green, fried, no added fat | 0.3 |
| Chilli (chili), green, raw | 0.3 |
| Chilli (chili), red, fried, no added fat | 2.6 |
| Chilli (chili), red, raw | 2.3 |
| Chives | Low |
| Chives, raw | 1.9 |
| Chocolate, compound, cooking | 0 |
| Chocolate, dark, high cocoa solids | 0.1 |
| Chocolate, dark, no added sugar | 0 |
| Chocolate, milk | 0 |
| Chocolate, milk, fondant or caramel filled | 2.1 |
| Chocolate, milk, with dried fruit & nuts | 5.2 |
| Chocolate, milk, with nuts | 0 |
| Chocolate, white | 0 |
| Choko, peeled, fresh, boiled, drained | 2 |
| Choko, peeled, fresh, raw | 1.7 |
| Chutney | High |
| Chutney or relish, commercial | 19.9 |
| Cider, apple (alcohol approximately 4-5% v/v) | 1.6 |
| Cocoa powder | 0 |
| Coconut beverage, added Ca | 0 |
| Coconut beverage, unfortified | 0 |
| Coconut, cream, regular fat | 0 |
| Coconut, fresh, mature fruit, flesh | 0.2 |
| Coconut, fresh, mature, water or juice | 0.2 |
| Coconut, fresh, young or immature, flesh | 1.5 |
| Coconut, fresh, young or immature, water or juice | 2.4 |
| Coconut, grated & desiccated | 0.5 |
| Coconut, milk, canned, reduced fat | 0.1 |
| Coconut, milk, canned, regular fat | 0 |
| Cod or hake, smoked, steamed | 0 |
| Cod, smoked, raw | 0 |
| Coffee mix, with beverage whitener & sugar, dry powder | 0 |
| Coffee, black, from instant coffee powder | 0 |
| Coffee, black, from instant coffee powder, decaffeinated | 0 |
| Coffee, flat white/latte/cappuccino, from ground coffee beans, with regular fat cows milk | 0 |
| Coffee, instant, dry powder or granules | 0.4 |
| Coffee, instant, dry powder or granules, decaffeinated | 0.4 |
| Coffee, prepared from coffee mix with sugar & whitener, no added milk | 0 |
| Cone, wafer style, for ice cream | 0 |
| Confectionery, almond, chocolate-coated | 0 |
| Confectionery, chocolate centre, sugar-coated | 0 |
| Confectionery, dried fruit & nuts, chocolate-coated | 9.3 |
| Confectionery, peanut, chocolate-coated | 0 |
| Confectionery, sultana, chocolate-coated | 11.2 |
| Cordial base, 25% citrus fruit juice, regular | 11.7 |
| Cordial base, 40% citrus fruit juice, regular | 13.1 |
| Cordial, 25% citrus fruit juice, regular, recommended dilution | 2.7 |
| Cordial, 40% citrus fruit juice, regular, recommended dilution | 3.1 |
| Coriander, fresh, raw | 0.5 |
| Corn chips | Low |
| Corn chips, plain, toasted, salted | 0 |
| Corn tortillas | Low |
| Corn, fresh on cob, boiled, drained | 0.9 |
| Corn, fresh on cob, raw | 0.9 |
| Corn, kernels, canned in brine, drained | 0.2 |
| Corn, kernels, purchased frozen, boiled, drained | 0.3 |
| Corn, kernels, purchased frozen, raw | 0.3 |
| Cornmeal | Low |
| Cornmeal (polenta), boiled, no added fat or salt | 0 |
| Cornmeal (polenta), uncooked | 0 |
| Couscous | High |
| Couscous, boiled, no added fat or salt | 0 |
| Couscous, uncooked | 0 |
| Crackers – guten free, without HFCS | Low |
| Cranberries | Low |
| Cream, imitation (non-dairy) | 0 |
| Cream, sour, light (approximately 18% fat) | 0 |
| Cream, sour, regular fat | 0 |
| Cream, thickened, regular fat (approximately 35%) | 0 |
| Crocodile, back leg, raw | 0 |
| Crocodile, steak, as purchased, fried, no added fat | 0 |
| Crocodile, steak, as purchased, raw | 0 |
| Crocodile, tail fillet, raw | 0 |
| Croissant, plain | 2.6 |
| Crumpet, from white flour, toasted | 0.1 |
| Cucumber, common, peeled, raw | 1.1 |
| Cucumber, common, unpeeled, raw | 0.6 |
| Cucumber, Lebanese, unpeeled, raw | 1 |
| Cucumber, telegraph, unpeeled, raw | 0.8 |
| Currant, dried | 32.2 |
| Custard apple, African pride, peeled, raw | 5.4 |
| Custard, vanilla, regular fat | 0 |
| Dairy blend, butter & edible oil spread (approximately 80% fat), reduced salt (sodium 400 mg/100 g) | 0 |
| Dairy blend, butter & edible oil spread (approximately 80% fat), sodium 600 mg/100 g | 0 |
| Dairy or yoghurt dessert, chocolate, regular fat | 0 |
| Dairy products without HFCS | Low |
| Date, dried | 33.4 |
| Dates | High |
| Dill, fresh, raw | 0.4 |
| Dip, hummus, commercial | 0 |
| Doughnut, dusted with cinnamon & sugar | 0.1 |
| Doughnut, iced | 1.4 |
| Doughnut, jam filled, sugar coated | 2 |
| Dressing, French or Italian, regular fat, commercial | 5.3 |
| Dressing, thousand island, regular fat, commercial | 3.1 |
| Dried fruits | High |
| Dripping, beef | 0 |
| Duck, lean flesh, baked, no added fat | 0 |
| Duck, lean flesh, raw | 0 |
| Duck, lean flesh, skin & fat, baked, no added fat | 0 |
| Duck, lean flesh, skin & fat, raw | 0 |
| Duck, skin & fat, baked, no added fat | 0 |
| Duck, skin & fat, raw | 0 |
| Egg, chicken, white (albumen), hard-boiled | 0 |
| Egg, chicken, white (albumen), raw | 0 |
| Egg, chicken, whole, hard-boiled | 0.1 |
| Egg, chicken, whole, omega-3 polyunsaturate enriched, boiled | 0 |
| Egg, chicken, whole, omega-3 polyunsaturate enriched, raw | 0 |
| Egg, chicken, yolk, hard-boiled | 0 |
| Egg, chicken, yolk, raw | 0 |
| Eggplant, unpeeled, fresh, baked, no added fat | 1.3 |
| Eggplant, unpeeled, fresh, grilled, no added fat | 1.6 |
| Eggplant, unpeeled, fresh, raw | 1.1 |
| Eggs | Low |
| Emu, fan fillet, raw | 0 |
| Emu, steak, as purchased, fried, no added fat | 0 |
| Emu, steak, as purchased, raw | 0 |
| Endive, fresh, raw | 0.2 |
| Extruded snack, cheese flavoured | 0 |
| Fat, solid, vegetable oil based | 0 |
| Fennel, fresh, boiled, drained | 1.6 |
| Fennel, fresh, raw | 1.4 |
| Fig, dried | 27.2 |
| Fig, fresh, unpeeled, raw | 3.9 |
| Fish | Low |
| Fish finger, crumbed, purchased frozen, grilled, no added fat | 0 |
| Fish finger, crumbed, purchased frozen, raw | 0 |
| Fish, white flesh, battered, packaged frozen, baked, no added fat | 0 |
| Fish, white flesh, crumbed, packaged frozen, baked, no added fat | 0 |
| Flathead, flesh, baked, no added fat | 0 |
| Flathead, flesh, raw | 0 |
| Flathead, flesh, steamed, no added fat | 0 |
| Flour from allowed grains | Low |
| Flour, arrowroot | 0 |
| Flour, chickpea (besan) | 0 |
| Flour, cornflour, from maize & wheat starch | 0 |
| Flour, cornflour, from maize starch | 0 |
| Flour, gluten free, plain | 0 |
| Flour, rye | 0 |
| Flour, wheat, white, high protein or bread making flour | 0 |
| Flour, wheat, white, plain | 0 |
| Flour, wheat, white, plain, added vitamins B1, B2, B3, B6, E & folate & Fe, Mg & Zn (Jackaroo) | 0 |
| Flour, wheat, white, self-raising | 0 |
| Flour, wheat, wholemeal, plain | 0 |
| Flour, wheat, wholemeal, self-raising | 0.1 |
| Fruit – any not listed as low | High |
| Fruit drink, apple juice | 2.8 |
| Fruit drink, orange juice | 1 |
| Fruit salad, canned in fruit juice | 4.1 |
| Fruit salad, canned in fruit juice, drained | 4.1 |
| Fruit salad, canned in fruit juice, juice only | 4.2 |
| Fruits canned in juice or syrup | High |
| Garlic, peeled, fresh, fried, no added fat | 1 |
| Garlic, peeled, fresh, raw | 0.6 |
| Gelatine, all types | 0 |
| Gemfish, flesh, baked, no added fat | 0 |
| Gemfish, flesh, raw | 0 |
| Gemfish, flesh, steamed, no added fat | 0 |
| Ghee, clarified butter | 0 |
| Gherkin, pickled, drained, commercial | 10 |
| Ginger, peeled, fresh, fried, no added fat | 1.1 |
| Ginger, peeled, fresh, raw | 0.9 |
| Glucose, liquid or syrup | 0 |
| Goat, all cuts, separable fat, baked, no added fat | 0 |
| Goat, all cuts, separable fat, raw | 0 |
| Goat, forequarter, lean, baked, no added fat | 0 |
| Goat, forequarter, lean, raw | 0 |
| Goat, leg, lean, baked, no added fat | 0 |
| Goat, leg, lean, raw | 0 |
| Goat, loin, lean, baked, no added fat | 0 |
| Goat, loin, lean, raw | 0 |
| Goat, meat, all cuts, lean, baked, no added fat | 0 |
| Goat, meat, all cuts, lean, casseroled, no added fat | 0 |
| Goat, meat, all cuts, lean, raw | 0 |
| Goat, meat, all cuts, untrimmed, baked, no added fat | 0 |
| Goat, meat, all cuts, untrimmed, casseroled, no added fat | 0 |
| Goat, meat, all cuts, untrimmed, raw | 0 |
| Goji berry, dried | 24 |
| Grains with dried fruit | High |
| Grains with HFCS | High |
| Grape, black muscatel/muscat, raw | 9.5 |
| Grape, black sultana, raw | 7.3 |
| Grape, cornichon, raw | 6 |
| Grape, green, raw | 7.7 |
| Grape, red globe, raw | 9.2 |
| Grape, waltham cross, raw | 7.1 |
| Grapefruit, peeled, raw | 1.6 |
| Gravy powder, dry mix | 0 |
| Gravy, prepared from dry powder with water | 0 |
| Green pepper / green capsicum | Low |
| Grits | Low |
| Guava, Hawaiian, raw | 2 |
| Ham, leg, lean | 0.2 |
| Hamburger, white roll, beef patty, with cheese, onion, pickles & sauce, fast food chain | 1 |
| Hamburger, white roll, beef patty, with salad, independent takeaway outlet | 0.3 |
| High fructose corn syrup | High |
| Honey | 40 |
| Ice confection, stick or tub, fruit juice or fruit flavoured | 1.1 |
| Ice confection, stick, milk-based, various flavours | 0.2 |
| Ice confection, stick, water-based, various flavours | 1.3 |
| Ice cream, vanilla flavour, premium or rich (~15% fat) | 0 |
| Ice cream, vanilla flavour, regular fat | 0 |
| Jackfruit, peeled, raw | 4.2 |
| Jam, berry | 19.2 |
| Jam, plum | 15.6 |
| Jam, stone fruit | 15.6 |
| Jelly crystals, sugar sweetened, all flavours | 0.3 |
| Jelly, sugar sweetened, all flavours, prepared | 0 |
| Juice, apple & blackcurrant, commercial | 5.5 |
| Juice, apple, commercial, added vitamin C | 3.9 |
| Juice, lemon | 0.6 |
| Juice, lime | 0.5 |
| Juice, orange & mango, commercial | 2.4 |
| Juice, orange, commercial | 1.5 |
| Kale | Low |
| Kale, cooked, no added fat | 0 |
| Kale, raw | 0 |
| Kangaroo, loin fillet, grilled, no added fat | 0 |
| Kangaroo, rump, baked, no added fat | 0 |
| Kangaroo, steak, as purchased, fried, no added fat | 0 |
| Kangaroo, steak, as purchased, raw | 0 |
| Kangaroo, tail, cooked, no added fat | 0 |
| Kangaroo, tail, raw | 0 |
| Ketchup | High |
| Kingfish, yellowtail, aquacultured, fillet, with skin, grilled, no added fat | 0 |
| Kingfish, yellowtail, aquacultured, fillet, with skin, raw | 0 |
| Kingfish, yellowtail, aquacultured, fillet, with skin, steamed, no added fat | 0 |
| Kiwifruit, gold, peeled, raw | 5.7 |
| Kiwifruit, green (hayward), peeled, raw | 4.7 |
| Kohlrabi, peeled, fresh, boiled, drained | 1.6 |
| Kohlrabi, peeled, fresh, raw | 1.5 |
| Kombucha, flavoured, added juice or intense sweeteners | 0.4 |
| Lamb, all cuts, separable fat, cooked | 0 |
| Lamb, all cuts, separable fat, raw | 0 |
| Lamb, boneless dice or strips, lean, casseroled, no added fat | 0 |
| Lamb, boneless dice or strips, lean, raw | 0 |
| Lamb, boneless dice or strips, lean, stir-fried, no added fat | 0 |
| Lamb, boneless dice or strips, untrimmed, casseroled, no added fat | 0 |
| Lamb, boneless dice or strips, untrimmed, raw | 0 |
| Lamb, boneless dice or strips, untrimmed, stir-fried, no added fat | 0 |
| Lamb, chop, with bone, chump, lean, grilled, no added fat | 0 |
| Lamb, chop, with bone, chump, lean, raw | 0 |
| Lamb, chop, with bone, chump, semi-trimmed, grilled, no added fat | 0 |
| Lamb, chop, with bone, chump, semi-trimmed, raw | 0 |
| Lamb, chop, with bone, chump, untrimmed, grilled, no added fat | 0 |
| Lamb, chop, with bone, chump, untrimmed, raw | 0 |
| Lamb, chop, with bone, forequarter, grilled, no added fat | 0 |
| Lamb, chop, with bone, forequarter, lean, grilled, no added fat | 0 |
| Lamb, chop, with bone, forequarter, lean, raw | 0 |
| Lamb, chop, with bone, forequarter, semi-trimmed, grilled, no added fat | 0 |
| Lamb, chop, with bone, forequarter, semi-trimmed, raw | 0 |
| Lamb, chop, with bone, forequarter, untrimmed, raw | 0 |
| Lamb, chop, with bone, loin or chump, lean, grilled, no added fat | 0 |
| Lamb, chop, with bone, loin or chump, lean, raw | 0 |
| Lamb, chop, with bone, loin or chump, semi-trimmed, grilled, no added fat | 0 |
| Lamb, chop, with bone, loin or chump, semi-trimmed, raw | 0 |
| Lamb, chop, with bone, loin or chump, untrimmed, grilled, no added fat | 0 |
| Lamb, chop, with bone, loin or chump, untrimmed, raw | 0 |
| Lamb, cutlet or frenched cutlet, with bone, lean, grilled, no added fat | 0 |
| Lamb, cutlet or frenched cutlet, with bone, lean, raw | 0 |
| Lamb, cutlet or frenched cutlet, with bone, semi-trimmed, grilled, no added fat | 0 |
| Lamb, cutlet or frenched cutlet, with bone, semi-trimmed, raw | 0 |
| Lamb, cutlet or frenched cutlet, with bone, untrimmed, grilled, no added fat | 0 |
| Lamb, cutlet or frenched cutlet, with bone, untrimmed, raw | 0 |
| Lamb, diced, lean, casseroled, no added fat | 0 |
| Lamb, diced, lean, raw | 0 |
| Lamb, diced, lean, stir-fried, no added fat | 0 |
| Lamb, diced, untrimmed, casseroled, no added fat | 0 |
| Lamb, diced, untrimmed, raw | 0 |
| Lamb, diced, untrimmed, stir-fried, no added fat | 0 |
| Lamb, leg roast, lean, raw | 0 |
| Lamb, leg roast, lean, roasted, no added fat | 0 |
| Lamb, leg roast, semi-trimmed, raw | 0 |
| Lamb, leg roast, semi-trimmed, roasted, no added fat | 0 |
| Lamb, leg roast, untrimmed, raw | 0 |
| Lamb, leg roast, untrimmed, roasted, no added fat | 0 |
| Lamb, liver, grilled, no added fat | 0 |
| Lamb, loin chop, lean, grilled, no added fat | 0 |
| Lamb, loin chop, lean, raw | 0 |
| Lamb, loin chop, semi-trimmed, grilled, no added fat | 0 |
| Lamb, loin chop, semi-trimmed, raw | 0 |
| Lamb, loin chop, untrimmed, grilled, no added fat | 0 |
| Lamb, loin chop, untrimmed, raw | 0 |
| Lamb, mince, raw | 0 |
| Lamb, mince, stir-fried, no added fat | 0 |
| Lamb, mini roast, lean, roasted, no added fat | 0 |
| Lamb, mini roast, semi-trimmed, roasted, no added fat | 0 |
| Lamb, mini roast, untrimmed, roasted, no added fat | 0 |
| Lamb, roasting piece, leg or mini roast, lean, raw | 0 |
| Lamb, roasting piece, leg or mini roast, lean, roasted, no added fat | 0 |
| Lamb, roasting piece, leg or mini roast, semi-trimmed, raw | 0 |
| Lamb, roasting piece, leg or mini roast, semi-trimmed, roasted, no added fat | 0 |
| Lamb, roasting piece, leg or mini roast, untrimmed, raw | 0 |
| Lamb, roasting piece, leg or mini roast, untrimmed, roasted, no added fat | 0 |
| Lamb, roasting piece, shoulder, lean, raw | 0 |
| Lamb, roasting piece, shoulder, lean, roasted, no added fat | 0 |
| Lamb, roasting piece, shoulder, semi-trimmed, raw | 0 |
| Lamb, roasting piece, shoulder, semi-trimmed, roasted, no added fat | 0 |
| Lamb, roasting piece, shoulder, untrimmed, raw | 0 |
| Lamb, roasting piece, shoulder, untrimmed, roasted, no added fat | 0 |
| Lamb, steak, boneless, lean, grilled, no added fat | 0 |
| Lamb, steak, boneless, lean, raw | 0 |
| Lamb, steak, boneless, semi-trimmed, grilled, no added fat | 0 |
| Lamb, steak, boneless, semi-trimmed, raw | 0 |
| Lamb, steak, boneless, untrimmed, grilled, no added fat | 0 |
| Lamb, steak, boneless, untrimmed, raw | 0 |
| Lamb, stir-fry strips, lean, casseroled, no added fat | 0 |
| Lamb, stir-fry strips, lean, raw | 0 |
| Lamb, stir-fry strips, lean, stir-fried, no added fat | 0 |
| Lamb, stir-fry strips, untrimmed, casseroled, no added fat | 0 |
| Lamb, stir-fry strips, untrimmed, raw | 0 |
| Lamb, stir-fry strips, untrimmed, stir-fried, no added fat | 0 |
| Lasagne, beef, commercial, purchased frozen, baked | 0.7 |
| Lasagne, beef, homemade | 0.8 |
| Leek | High |
| Leek, fresh, boiled, drained | 1.7 |
| Leek, fresh, fried, no added fat | 1.8 |
| Leek, fresh, raw | 1.5 |
| Legumes | Low |
| Lemon | Low |
| Lemon, peeled, raw | 0.6 |
| Lentils | Low |
| Lettuce | Low |
| Lettuce, cos, raw | 1 |
| Lettuce, iceberg, raw | 1.1 |
| Lettuce, mignonette, raw | 0.6 |
| Lime | Low |
| Lime, native, fruit | 0.2 |
| Lime, peeled, raw | 0.5 |
| Liquorice, allsorts | 2.4 |
| Liquorice, black | 6 |
| Liquorice, chocolate-coated | 4.2 |
| Lobster, southern rock, wild, flesh, purchased steamed or boiled | 0 |
| Lobster, southern rock, wild, flesh, raw | 0 |
| Lolly, hard varieties | 0 |
| Lolly, jelly varieties | 2.1 |
| Lolly, mint flavoured, sugar sweetened | 0.3 |
| Loquat, peeled, raw | 2.7 |
| Lychee, peeled, raw | 7.6 |
| Macaroni & cheese, homemade, cooked unfilled pasta, homemade cheese sauce | 0 |
| Mandarin oranges | Low |
| Mandarin, canned in syrup | 4.7 |
| Mandarin, canned in syrup, drained | 4.8 |
| Mandarin, canned in syrup, syrup only | 4.6 |
| Mandarin, peeled, raw | 2.6 |
| Mango, peeled, raw | 3.4 |
| Mango, pulped, canned | 3.3 |
| Margarine spread, monounsaturated (65% fat), rice bran oil, fortified | 0 |
| Margarine spread, monounsaturated (greater than 65% fat) | 0 |
| Margarine spread, monounsaturated (greater than 65% fat), reduced salt (sodium 360 mg/100 g) | 0 |
| Margarine spread, monounsaturated, olive oil blend (65% fat), reduced salt (sodium 360 mg/100 g) | 0 |
| Margarine spread, monounsaturated, reduced fat (55% fat) & salt (sodium 380 mg/100 g) | 0 |
| Margarine spread, monounsaturated, reduced fat (less than 65% fat) | 0 |
| Margarine spread, polyunsaturated (70% fat) | 0 |
| Margarine spread, polyunsaturated (70% fat), reduced salt (sodium 280 mg/100 g) | 0 |
| Marmalade, orange | 12.9 |
| Mayonnaise, traditional (greater than 65% fat), commercial | 1.4 |
| Meat – marinated, processed (check) | High |
| Meat (unprocessed) | Low |
| Meat alternative, legume and/or vegetable base, as purchased | 1.4 |
| Meat alternative, legume and/or vegetable base, cooked | 1.7 |
| Meat alternative, mycoprotein/fungus base, commercial, as purchased | 0 |
| Meat alternative, mycoprotein/fungus base, cooked | 0 |
| Meat alternative, protein (soy/wheat/pea) base, as purchased | 0 |
| Meat alternative, protein (soy/wheat/pea) base, cooked | 0 |
| Melon, bitter, fresh, raw | 0 |
| Melon, hairy, fresh, raw | 0.8 |
| Melon, honey dew, white skin, peeled, raw | 1.9 |
| Melon, honey dew, yellow skin, peeled, raw | 1.9 |
| Melon, rockmelon, peeled, raw | 2.2 |
| Melon, watermelon, peeled, raw | 3.2 |
| Meringue, all flavours, commercial | 0 |
| Milk | Low |
| Milk – flavoured with HFCS | High |
| Milk, cow, canned, evaporated, reduced fat (approximately 2% fat) | 0 |
| Milk, cow, canned, evaporated, regular | 0 |
| Milk, cow, canned, sweetened, condensed, regular | 0.2 |
| Milk, cow, fluid, flavoured, chocolate, reduced fat | 0 |
| Milk, cow, fluid, lactose free, reduced fat (1% fat) | 0 |
| Milk, cow, fluid, lactose free, regular fat (3.5% fat) | 0 |
| Milk, cow, fluid, reduced fat (1.5% fat), added omega 3 polyunsaturates | 0 |
| Milk, cow, fluid, reduced fat (1% fat) | 0 |
| Milk, cow, fluid, regular fat (3.5% fat) | 0 |
| Milk, cow, fluid, regular fat (3.5% fat), added omega 3 polyunsaturates | 0 |
| Milk, cow, fluid, skim (0.15% fat) | 0 |
| Milk, cow, fluid, skim (0.15% fat), added milk solids | 0 |
| Milk, cow, powder, regular fat, added vitamins A & D | 0 |
| Milk, cow, powder, regular fat, unfortified | 0 |
| Milk, cow, powder, skim | 0 |
| Milkfish, aquacultured, flesh, grilled, no added fat | 0 |
| Milkfish, aquacultured, flesh, raw | 0 |
| Milkfish, aquacultured, flesh, steamed, no added fat | 0 |
| Mineral water, citrus flavoured | 1.7 |
| Mineral water, natural, unflavoured | 0 |
| Mint, fresh, raw | 0.4 |
| Mixed leafy greens, commercial, raw | 0 |
| Mixed vegetables, purchased frozen, carrot, corn & pea/bean, boiled, drained | 0.4 |
| Morwong, fillet, grilled, no added fat | 0 |
| Morwong, fillet, raw | 0 |
| Morwong, fillet, steamed, no added fat | 0 |
| Muesli, granola, non-oat based, toasted, added nuts & seeds, unfortified | 0.9 |
| Muesli, granola, toasted, added nuts & seeds, unfortified | 1.6 |
| Muesli, toasted, added dried fruit & nuts, unfortified | 9.4 |
| Muesli, untoasted or natural style, added dried fruit, unfortified | 8.8 |
| Muffin, cake-style, berry, commercial | 0.7 |
| Muffin, cake-style, chocolate chip, commercial | 0 |
| Muffin, English style, from white flour | 0.4 |
| Muffin, English style, from white flour, toasted | 0.4 |
| Mulberry, raw | 2.3 |
| Mullet, yelloweye, fillet, baked, no added fat | 0 |
| Mullet, yelloweye, fillet, raw | 0 |
| Mullet, yelloweye, fillet, steamed, no added fat | 0 |
| Mulloway, flesh, baked, no added fat | 0 |
| Mulloway, flesh, raw | 0 |
| Mulloway, flesh, steamed, no added fat | 0 |
| Mushroom | High |
| Mushroom, common, fresh, fried, no added fat | 0 |
| Mushroom, common, fresh, raw | 0 |
| Mushroom, common, vitamin D enhanced, fresh, fried, no added fat | 0 |
| Mushroom, common, vitamin D enhanced, fresh, raw | 0 |
| Mussel, blue, steamed | 0 |
| Mustard powder | 0 |
| Mustard, cream style | 1.2 |
| Mutton, all cuts, separable fat, cooked | 0 |
| Mutton, all cuts, separable fat, raw | 0 |
| Mutton, boneless dice or strips, shoulder, lean, casseroled, no added fat | 0 |
| Mutton, boneless dice or strips, shoulder, lean, raw | 0 |
| Mutton, boneless dice or strips, shoulder, semi-trimmed, casseroled, no added fat | 0 |
| Mutton, boneless dice or strips, shoulder, semi-trimmed, raw | 0 |
| Mutton, boneless dice or strips, shoulder, untrimmed, casseroled, no added fat | 0 |
| Mutton, boneless dice or strips, shoulder, untrimmed, raw | 0 |
| Mutton, roasting piece, with bone, leg, lean, raw | 0 |
| Mutton, roasting piece, with bone, leg, lean, roasted, no added fat | 0 |
| Mutton, roasting piece, with bone, leg, semi-trimmed, raw | 0 |
| Mutton, roasting piece, with bone, leg, semi-trimmed, roasted, no added fat | 0 |
| Mutton, roasting piece, with bone, leg, untrimmed, raw | 0 |
| Mutton, roasting piece, with bone, leg, untrimmed, roasted, no added fat | 0 |
| Nectarine, yellow, unpeeled, raw | 2.7 |
| Noodle, rice stick, boiled, drained | 0 |
| Noodle, wheat with egg, plain, boiled, no added fat | 0 |
| Noodle, wheat, fresh, soaked, drained | 0 |
| Noodle, wheat, instant, flavoured, boiled, drained | 0 |
| Noodle, wheat, instant, flavoured, boiled, undrained | 0 |
| Noodle, wheat, instant, flavoured, dry, uncooked | 0 |
| Nut butters without HFCS | Low |
| Nut, almond meal | 0 |
| Nut, almond, with skin, raw, unsalted | 0.3 |
| Nut, almond, with skin, roasted, unsalted | 0.3 |
| Nut, brazil, raw or blanched, unsalted | 0 |
| Nut, cashew, raw, unsalted | 0 |
| Nut, cashew, roasted, salted | 0 |
| Nut, cashew, roasted, unsalted | 0 |
| Nut, hazelnut, raw, unsalted | 0 |
| Nut, macadamia, raw, unsalted | 0 |
| Nut, peanut, with skin, raw, unsalted | 0 |
| Nut, peanut, with skin, roasted, with oil, salted | 0 |
| Nut, peanut, without skin, roasted, with oil, salted | 0 |
| Nut, peanut, without skin, roasted, with oil, unsalted | 0 |
| Nut, pecan, raw, unsalted | 0 |
| Nut, pine, raw, unsalted | 0 |
| Nut, pistachio, raw, unsalted | 0 |
| Nut, walnut, raw, unsalted | 0 |
| Oat beverage, fluid, added calcium | 0 |
| Oat beverage, fluid, unfortified | 0 |
| Oatmeal | Low |
| Oats, hulled, uncooked | 0 |
| Oats, rolled, mixed with sugar or honey & other flavours, uncooked | 0.3 |
| Oats, rolled, uncooked | 0 |
| Oil, blend of monounsaturated vegetable oils | 0 |
| Oil, blend of polyunsaturated vegetable oils | 0 |
| Oil, canola | 0 |
| Oil, copha | 0 |
| Oil, olive | 0 |
| Oil, peanut | 0 |
| Oil, rice bran | 0 |
| Oil, soybean | 0 |
| Oil, sunflower | 0 |
| Oil, vegetable | 0 |
| Okra | High |
| Olive, green or black, drained | 0 |
| Onion, mature, brown skinned, peeled, fresh, fried, no added fat | 2.7 |
| Onion, mature, brown skinned, peeled, raw | 1.7 |
| Onion, mature, red skinned, fried, no added fat | 3.2 |
| Onion, mature, red skinned, raw | 2 |
| Onion, mature, white skinned, peeled, fresh, fried, no added fat | 2.2 |
| Onion, mature, white skinned, peeled, fresh, raw | 1.4 |
| Onion, spring, fresh, fried, no added fat | 3.7 |
| Onion, spring, fresh, raw | 2.3 |
| Onions | High |
| Orange, navel, peeled, raw | 2.1 |
| Orange, peeled, raw | 2.1 |
| Orange, valencia, peeled, raw | 2.1 |
| Ostrich, fan fillet, raw | 0 |
| Ostrich, moon steak, raw | 0 |
| Oyster, aquacultured, raw | 0 |
| Oyster, native, aquacultured, raw | 0 |
| Oyster, Pacific, aquacultured, raw | 0 |
| Oyster, Sydney rock, aquacultured, raw | 0 |
| Parsley, continental, fresh, raw | 0.3 |
| Parsley, curly, fresh, raw | 0.1 |
| Parsnip | Low |
| Parsnip, peeled, fresh, baked, no added fat | 1 |
| Parsnip, peeled, fresh, boiled, drained | 0.9 |
| Parsnip, peeled, fresh, raw | 0.8 |
| Passionfruit, pulp, canned | 1 |
| Passionfruit, raw | 1.9 |
| Pasta | High |
| Pasta – gluten free, without HFCS | Low |
| Pasta in cream based sauce, dry mix | 0 |
| Pasta in cream based sauce, prepared from dry mix | 0 |
| Pasta, gluten free, boiled from dry, no added salt | 0 |
| Pasta, legume based, boiled, no added salt | 0 |
| Pasta, white wheat flour & egg, boiled from dry, no added salt | 0 |
| Pasta, white wheat flour & spinach, boiled from dry, no added salt | 0 |
| Pasta, white wheat flour & spinach, dry | 0.2 |
| Pasta, white wheat flour, boiled from dry, no added salt | 0 |
| Pasta, white wheat flour, dry | 0 |
| Pasta, white wheat flour, fresh, boiled, no added salt | 0 |
| Pasta, wholemeal wheat flour, boiled from dry, no added salt | 0 |
| Pasta, wholemeal wheat flour, dry | 0 |
| Paste, green curry, commercial | 2.1 |
| Paste, Indian style curry, commercial | 2.3 |
| Paste, soybean | 0.6 |
| Pastry, filled with spinach & cheese, purchased frozen, baked | 0 |
| Pastry, filo, commercial, baked | 0 |
| Pastry, filo, commercial, raw | 0 |
| Pastry, puff, vegetable oil, commercial, baked | 0 |
| Pastry, puff, vegetable oil, commercial, raw | 0 |
| Pastry, puff, with butter, commercial, baked | 0 |
| Pastry, puff, with butter, commercial, raw | 0 |
| Pastry, shortcrust style, commercial, baked | 0 |
| Pastry, shortcrust style, commercial, raw | 0 |
| Pawpaw (papaya), peeled, raw | 3.3 |
| Pea, green, fresh, boiled, drained | 0 |
| Pea, green, fresh, raw | 0.3 |
| Pea, green, frozen, boiled, drained | 0.1 |
| Pea, split, dried | 0.1 |
| Peach, canned in pear juice | 3.7 |
| Peach, canned in pear juice, drained | 3.6 |
| Peach, canned in pear juice, juice only | 3.8 |
| Peach, yellow, unpeeled, raw | 1.6 |
| Peanut butter, smooth & crunchy, added sugar & salt | 0 |
| Pear, brown skin, unpeeled, raw | 6.3 |
| Pear, canned in pear juice | 6.5 |
| Pear, canned in pear juice, drained | 6.4 |
| Pear, canned in pear juice, juice only | 6.6 |
| Pear, green skin, unpeeled, raw | 6.2 |
| Pear, nashi, unpeeled, raw | 6 |
| Pear, Packham’s triumph, unpeeled, raw | 6.2 |
| Pear, William Bartlett, unpeeled, raw | 6.8 |
| Peas | High |
| Pepper, black, ground | 0.2 |
| Persimmon, peeled, raw | 7.8 |
| Pie, savoury, meat, commercial, ready to eat | 0 |
| Pie, savoury, meat, purchased frozen, baked | 0 |
| Pie, steak & kidney, canned | 0 |
| Pie, sweet, apple, commercial | 2.3 |
| Pigeon (squab), whole, raw | 0 |
| Pikelet or pancake, sweet, commercial | 0.3 |
| Pikelet, plain, homemade | 0 |
| Pineapple | Low |
| Pineapple, canned in juice, drained | 3.8 |
| Pineapple, canned in pineapple juice | 4.2 |
| Pineapple, canned in pineapple juice, juice only | 3.2 |
| Pineapple, canned in syrup | 9.1 |
| Pineapple, canned in syrup, drained | 4.7 |
| Pineapple, canned in syrup, syrup only | 5.1 |
| Pineapple, peeled, raw | 1.9 |
| Pizza, cheese & tomato, commercial | 0.7 |
| Pizza, ham & pineapple, purchased frozen, baked | 0.9 |
| Pizza, ham & pineapple, takeaway style | 1 |
| Pizza, supreme, fast food chain | 0.8 |
| Pizza, supreme, purchased frozen, baked | 0.4 |
| Pizza, supreme, takeaway style | 0.3 |
| Plum, dark, canned in syrup | 10 |
| Plum, dark, canned in syrup, drained | 10 |
| Plum, dark, canned in syrup, syrup only | 10.1 |
| Plum, davidson (native), flesh | 2.5 |
| Plum, salted | 17 |
| Plum, unpeeled, raw | 1.8 |
| Pomegranate, peeled, raw | 5.7 |
| Popcorn without HFCS | Low |
| Popcorn, commercial, butter flavoured, salted | 0 |
| Pork, butterfly steak, lean, grilled, no added fat | 0 |
| Pork, butterfly steak, lean, raw | 0 |
| Pork, butterfly steak, untrimmed, grilled, no added fat | 0 |
| Pork, butterfly steak, untrimmed, raw | 0 |
| Pork, diced, untrimmed, fried, no added fat | 0 |
| Pork, diced, untrimmed, raw | 0 |
| Pork, fillet, fully-trimmed, baked, no added fat | 0 |
| Pork, fillet, lean, raw | 0 |
| Pork, forequarter (chop, roast, neck), separable fat, raw | 0 |
| Pork, forequarter chop, lean, BBQ’d, no added fat | 0 |
| Pork, forequarter chop, lean, raw | 0 |
| Pork, forequarter chop, semi-trimmed, BBQ’d, no added fat | 0 |
| Pork, forequarter chop, untrimmed, BBQ’d, no added fat | 0 |
| Pork, forequarter chop, untrimmed, raw | 0 |
| Pork, forequarter shoulder roast, lean, BBQ’d, no added fat | 0 |
| Pork, forequarter shoulder roast, lean, raw | 0 |
| Pork, forequarter shoulder roast, semi-trimmed, BBQ’d, no added fat | 0 |
| Pork, forequarter shoulder roast, untrimmed, BBQ’d, no added fat | 0 |
| Pork, forequarter shoulder roast, untrimmed, raw | 0 |
| Pork, forequarter, separable fat, BBQ’d, no added fat | 0 |
| Pork, leg roast, untrimmed, baked, no added fat | 0 |
| Pork, leg roast, untrimmed, raw | 0 |
| Pork, leg steak (round, rump, topside, silverside), lean, fried, no added fat | 0 |
| Pork, leg steak (round, rump, topside, silverside), lean, raw | 0 |
| Pork, leg steak (round, rump, topside, silverside), untrimmed, fried, no added fat | 0 |
| Pork, leg steak (round, rump, topside, silverside), untrimmed, raw | 0 |
| Pork, leg steak (rump), separable fat, fried, no added fat | 0 |
| Pork, leg steak (rump), separable fat, raw | 0 |
| Pork, loin chop, lean, BBQ’d, no added fat | 0 |
| Pork, loin chop, lean, raw | 0 |
| Pork, loin chop, semi-trimmed, BBQ’d, no added fat | 0 |
| Pork, loin chop, semi-trimmed, raw | 0 |
| Pork, loin chop, separable fat, BBQ’d, no added fat | 0 |
| Pork, loin chop, separable fat, raw | 0 |
| Pork, loin chop, untrimmed, BBQ’d, no added fat | 0 |
| Pork, loin chop, untrimmed, raw | 0 |
| Pork, loin cutlet, untrimmed, fried, no added fat | 0 |
| Pork, loin cutlet, untrimmed, raw | 0 |
| Pork, loin roast, lean, baked, no added fat | 0 |
| Pork, loin roast, lean, raw | 0 |
| Pork, loin roast, separable fat, baked, no added fat | 0 |
| Pork, loin roast, separable fat, raw | 0 |
| Pork, loin roast, untrimmed, baked, no added fat | 0 |
| Pork, loin roast, untrimmed, raw | 0 |
| Pork, medallion or loin steak, lean, fried, no added fat | 0 |
| Pork, medallion or loin steak, lean, raw | 0 |
| Pork, medallion or loin steak, separable fat, fried, no added fat | 0 |
| Pork, medallion or loin steak, separable fat, raw | 0 |
| Pork, medallion or loin steak, untrimmed, fried, no added fat | 0 |
| Pork, medallion or loin steak, untrimmed, raw | 0 |
| Pork, mince, as purchased, fried, no added fat | 0 |
| Pork, mince, untrimmed, raw | 0 |
| Pork, round mini roast, lean, baked, no added fat | 0 |
| Pork, round mini roast, lean, raw | 0 |
| Pork, round mini roast, separable fat, baked, no added fat | 0 |
| Pork, round mini roast, separable fat, raw | 0 |
| Pork, round mini roast, untrimmed, baked, no added fat | 0 |
| Pork, round mini roast, untrimmed, raw | 0 |
| Pork, round steak, lean, fried, no added fat | 0 |
| Pork, round steak, lean, raw | 0 |
| Pork, rump steak, lean, fried, no added fat | 0 |
| Pork, rump steak, lean, raw | 0 |
| Pork, rump steak, untrimmed, fried, no added fat | 0 |
| Pork, rump steak, untrimmed, raw | 0 |
| Pork, scotch roast, lean, baked, no added fat | 0 |
| Pork, scotch roast, lean, raw | 0 |
| Pork, scotch roast, separable fat, baked, no added fat | 0 |
| Pork, scotch roast, separable fat, raw | 0 |
| Pork, scotch roast, untrimmed, baked, no added fat | 0 |
| Pork, scotch roast, untrimmed, raw | 0 |
| Pork, silverside steak, lean, fried, no added fat | 0 |
| Pork, silverside steak, lean, raw | 0 |
| Pork, silverside steak, untrimmed, raw | 0 |
| Pork, spare ribs, untrimmed, baked, no added fat | 0 |
| Pork, spare ribs, untrimmed, raw | 0 |
| Pork, strips, untrimmed, fried, no added fat | 0 |
| Pork, strips, untrimmed, raw | 0 |
| Pork, topside steak, lean, fried, no added fat | 0 |
| Pork, topside steak, lean, raw | 0 |
| Pork, topside steak, untrimmed, fried, no added fat | 0 |
| Porridge, rolled oats mixed with sugar or honey & other flavours, prepared with cows milk | 0.1 |
| Porridge, rolled oats, prepared with regular fat cows milk | 0 |
| Porridge, rolled oats, prepared with water | 0 |
| Potato crisps or chips, flavoured (other than salt & vinegar) | 0 |
| Potato crisps or chips, plain, salted | 0 |
| Potato crisps or chips, salt & vinegar flavoured | 0 |
| Potato straws, French fries, plain | 0 |
| Potato, chips, regular, fast food outlet, deep fried, blended oil, salted | 0 |
| Potato, chips, regular, fast food outlet, deep fried, monounsaturated oil, salted | 0 |
| Potato, chips, regular, independent takeaway outlet, deep fried, blended oil, salted | 0 |
| Potato, chips, regular, purchased frozen, baked, no added fat | 0 |
| Potato, coliban, peeled, baked, no added fat | 0.4 |
| Potato, coliban, peeled, boiled, drained | 0 |
| Potato, coliban, peeled, raw | 0.3 |
| Potato, desiree, peeled, baked, no added fat | 1.2 |
| Potato, desiree, peeled, boiled, drained | 0.8 |
| Potato, desiree, peeled, raw | 0.8 |
| Potato, fries, fast food outlet, deep fried, monounsaturated oil, salted | 0 |
| Potato, fries, independent takeaway outlet, deep fried, blended oil, salted | 0 |
| Potato, new, peeled, baked, no added fat | 0.1 |
| Potato, new, peeled, boiled, drained | 0 |
| Potato, new, peeled, raw | 0 |
| Potato, pale skin, peeled, baked, no added fat | 0.4 |
| Potato, pale skin, peeled, boiled, drained | 0.2 |
| Potato, pale skin, peeled, raw | 0.3 |
| Potato, pontiac, peeled, baked, no added fat | 0.3 |
| Potato, pontiac, peeled, boiled, drained | 0.2 |
| Potato, pontiac, peeled, raw | 0.2 |
| Potato, red skin, peeled, baked, no added fat | 1.2 |
| Potato, red skin, peeled, boiled, drained | 0.2 |
| Potato, red skin, peeled, raw | 0.8 |
| Potato, sebago, peeled, baked, no added fat | 0.1 |
| Potato, sebago, peeled, boiled, drained | 0 |
| Potato, sebago, peeled, raw | 0 |
| Poultry | Low |
| Prawn, banana, aquacultured, purchased cooked | 0 |
| Prawn, banana, wild, flesh, raw | 0 |
| Prawn, black tiger, aquacultured, purchased cooked | 0 |
| Prawn, brown tiger, wild, flesh, raw | 0 |
| Prawn, endeavour, wild, flesh, raw | 0 |
| Prawn, flesh, cooked from raw, no added fat | 0 |
| Prawn, flesh, raw (green) | 0 |
| Prawn, school, wild, flesh, raw | 0 |
| Prawn, Western king, wild, flesh, raw | 0 |
| Prickly pear, peeled, raw | 3.9 |
| Prosciutto | 0 |
| Protein powder, whey based, protein >70%, unfortified | 0 |
| Protein powder, whey based, protein >70%, unfortified, prepared with water | 0 |
| Prune (dried plum) | 11.9 |
| Prunes | High |
| Psyllium, uncooked | 0 |
| Pudding, chocolate, homemade | 0 |
| Pumpkin, butternut, peeled, fresh, baked, no added fat | 0.4 |
| Pumpkin, butternut, peeled, fresh, boiled, drained | 0.3 |
| Pumpkin, butternut, peeled, fresh, raw | 0.3 |
| Pumpkin, golden nugget, peeled, fresh, baked, no added fat | 1.3 |
| Pumpkin, golden nugget, peeled, fresh, boiled, drained | 1.1 |
| Pumpkin, golden nugget, peeled, fresh, raw | 1.1 |
| Pumpkin, jarrahdale, peeled, fresh, baked, no added fat | 1.2 |
| Pumpkin, jarrahdale, peeled, fresh, boiled, drained | 1 |
| Pumpkin, jarrahdale, peeled, fresh, raw | 1 |
| Pumpkin, peeled, fresh, baked, no added fat | 1.8 |
| Pumpkin, peeled, fresh, boiled, drained | 1.6 |
| Pumpkin, peeled, fresh, raw | 1.5 |
| Pumpkin, Queensland blue, peeled, fresh, baked, no added fat | 1.2 |
| Pumpkin, Queensland blue, peeled, fresh, boiled, drained | 1 |
| Pumpkin, Queensland blue, peeled, fresh, raw | 1 |
| Quail, lean flesh & skin, baked, no added fat | 0 |
| Quail, lean flesh & skin, raw | 0 |
| Quandong, fruit, flesh | 4.6 |
| Quince, peeled, raw | 6.4 |
| Quinoa | Low |
| Rabbit, farmed, whole, raw | 0 |
| Rabbit, flesh, casseroled, no added fat | 0 |
| Radish | Low |
| Radish, red skinned, unpeeled, raw | 0.8 |
| Radish, white skinned, peeled, raw | 1.3 |
| Raisins | High |
| Rambutan, raw | 3 |
| Raspberry, canned in syrup | 7.8 |
| Raspberry, canned in syrup, drained | 7.3 |
| Raspberry, canned in syrup, syrup only | 8.1 |
| Raspberry, purchased frozen | 3.5 |
| Raspberry, raw | 3.5 |
| Red pepper / Red capsicum | High |
| Rhubarb | Low |
| Rhubarb, stalk, raw | 0.7 |
| Rice | Low |
| Rice beverage, fluid, added calcium | 0 |
| Rice milk without HFCS | Low |
| Rice, brown, boiled, no added salt | 0 |
| Rice, white, boiled or rice cooker, no added salt | 0.1 |
| Rice, white, fried with bacon or ham, egg, prawns & vegetables | 0 |
| Rice, white, purchased as ‘instant’, microwaved | 0 |
| Rocket, fresh, raw | 0 |
| Rye breads without HFCS | Low |
| Salami, all varieties, raw | 0 |
| Salmon, Atlantic, fillet, grilled, no added fat | 0 |
| Salmon, Atlantic, fillet, raw | 0 |
| Salmon, Atlantic, fillet, steamed, no added fat | 0 |
| Salmon, flavoured, canned, undrained | 1.3 |
| Salmon, pink, canned in brine, drained | 0 |
| Salmon, red, canned in brine, drained | 0 |
| Salmon, smoked, sliced | 0 |
| Salt substitute, potassium chloride | 0 |
| Salt, table, iodised | 0 |
| Salt, table, non-iodised | 0 |
| Sauce, barbecue, commercial | 10.6 |
| Sauce, butter chicken, commercial | 1.4 |
| Sauce, fish, commercial | 0 |
| Sauce, hoi sin (hoisin), commercial | 9.7 |
| Sauce, oyster, commercial | 1.6 |
| Sauce, pasta or simmer, commercial, low fat | 0.9 |
| Sauce, pasta, basil pesto, commercial | 0.4 |
| Sauce, pasta, bolognese, homemade using beef mince & commercial tomato based sauce | 1.3 |
| Sauce, pasta, bolognese, homemade using beef mince & homemade tomato based sauce | 1.4 |
| Sauce, pasta, cheese or cream-based, commercial | 0.4 |
| Sauce, pasta, tomato-based, commercial, heated | 2.6 |
| Sauce, plum, commercial | 24.3 |
| Sauce, rogan josh, commercial | 1.2 |
| Sauce, salsa, tomato-based, commercial | 2.2 |
| Sauce, simmer for chicken, commercial | 0.9 |
| Sauce, simmer, curry flavoured, commercial | 2.4 |
| Sauce, soy, commercial | 0.2 |
| Sauce, soy, commercial, reduced salt | 0.3 |
| Sauce, tomato, commercial | 4.3 |
| Sauce, tomato, commercial, reduced salt | 4.3 |
| Sauce, white, savoury, homemade | 0 |
| Sauce, Worcestershire, commercial | 6.8 |
| Sausage roll, commercial, ready to eat | 0.2 |
| Sausage roll, purchased frozen, baked | 0.2 |
| Sausage, beef, fried, no added fat | 0 |
| Sausage, beef, grilled, no added fat | 0 |
| Sausage, beef, raw | 0.1 |
| Sausage, chicken, flavoured, fried, no added fat | 0 |
| Sausage, chicken, plain, fried, no added fat | 0 |
| Sausage, chorizo, fried, no added fat | 0 |
| Sausage, chorizo, uncooked | 0 |
| Sausage, lamb, flavoured, fried, no added fat | 0.4 |
| Sausage, lamb, plain, fried, no added fat | 0.4 |
| Sausage, pork, fried, no added fat | 0 |
| Sausage, vegetarian style, added Fe, Zn and vitamin B12, raw | 0.6 |
| Sausage, vegetarian style, fried, no added fat | 0.6 |
| Sausage, vegetarian style, unfortified, raw | 0.6 |
| Sausages & vegetables, canned | 0.6 |
| Scallop, fried, no added fat | 0 |
| Scallop, raw | 0 |
| Scone, plain, commercial | 0 |
| Seaweed, boiled, drained | 0 |
| Seaweed, nori, dried | 0 |
| Seed, chia, dried | 0 |
| Seed, linseed or flaxseed | 0 |
| Seed, pumpkin, hulled & dried | 0 |
| Seed, sunflower | 0 |
| Semolina, boiled, no added fat or salt | 0 |
| Semolina, uncooked | 0 |
| Shallot, peeled, fresh, fried, no added fat | 2.6 |
| Shallot, peeled, fresh, raw | 1.6 |
| Shallots | High |
| Shark, battered, deep-fried, takeaway outlet | 0 |
| Shark, fillet, without skin, baked, no added fat | 0 |
| Shark, fillet, without skin, raw | 0 |
| Shark, fillet, without skin, steamed, no added fat | 0 |
| Silver perch, aquacultured, baked, no added fat | 0 |
| Silver perch, aquacultured, raw | 0 |
| Silver perch, aquacultured, steamed, no added fat | 0 |
| Silverbeet, fresh, boiled, drained | 0.6 |
| Silverbeet, fresh, raw | 0.5 |
| Slice, brownie, chocolate, without nuts, commercial | 0.2 |
| Slice, caramel | 1.4 |
| Snack, grain based, extruded, flavoured | 0 |
| Snapper, fillet, baked, no added fat | 0 |
| Snapper, fillet, raw | 0 |
| Snapper, fillet, steamed, no added fat | 0 |
| Snow pea, fresh, boiled, drained | 0.2 |
| Snow pea, fresh, fried, no added fat | 0.2 |
| Snow pea, fresh, raw | 0.2 |
| Soba noodles | Low |
| Soft drink, cola flavour | 3 |
| Soft drink, cola flavour, decaffeinated | 3 |
| Soft drink, cola flavour, intense sweetened or diet | 0 |
| Soft drink, cola flavour, intense sweetened or diet, decaffeinated | 0 |
| Soft drink, energy drink, Red Bull | 1.8 |
| Soft drink, energy drink, V | 1.8 |
| Soft drink, fruit flavours | 1 |
| Soft drink, tonic water, intense sweetened or diet | 0 |
| Soup, broth style, with meat & noodles, instant dry mix | 0 |
| Soup, broth style, with meat, instant dry mix | 0 |
| Soup, chicken & noodle, cup of soup, prepared from instant dry mix with water | 0 |
| Soup, cream variety, instant dry mix | 0 |
| Soup, vegetable & noodle, instant dry mix | 0 |
| Soup, vegetable, instant dry mix | 0 |
| Soy beverage, reduced fat (1% fat), added Ca & vitamins A, B1, B2 & B12 | 0 |
| Soy beverage, regular fat (3% fat), added Ca | 0 |
| Soy beverage, regular fat (3% fat), added Ca & vitamins A, B1, B2 & B12 | 0 |
| Soy beverage, regular fat (3% fat), unfortified | 0 |
| Soy milk without HFCS | Low |
| Spaghetti in tomato & cheese sauce, canned | 1.3 |
| Spaghetti in tomato & cheese sauce, canned, reduced salt | 1.3 |
| Spam, canned | 0 |
| Spinach | Low |
| Spinach, baby, fresh, raw | 0 |
| Spinach, Mature English, fresh, boiled, drained | 0.2 |
| Spinach, Mature English, fresh, raw | 0.2 |
| Spinach, water, fresh, raw | 0.3 |
| Split peas | Low |
| Spread, hazelnut & chocolate flavoured | 0 |
| Spread, yeast, marmite | 2 |
| Spread, yeast, vegemite | 0 |
| Spring roll, meat & vegetable filling, commercial, deep fried | 0.1 |
| Sprout, alfalfa, fresh, raw | 0.2 |
| Sprout, bean, fresh, raw | 0.5 |
| Squash, button, fresh, boiled, drained | 1.5 |
| Squash, button, fresh, raw | 1.3 |
| Squash, scallopini, fresh, boiled, drained | 1.3 |
| Squash, scallopini, fresh, raw | 1.1 |
| Squid or calamari, fried, no added fat | 0 |
| Squid or calamari, raw | 0 |
| Starch, potato | 0 |
| Steak & vegetables, canned | 0.4 |
| Stock, dry powder or cube | 0.1 |
| Strawberries | Low |
| Strawberry, canned in syrup | 8.8 |
| Strawberry, canned in syrup, drained | 8.7 |
| Strawberry, canned in syrup, syrup only | 8.8 |
| Strawberry, purchased frozen | 2 |
| Strawberry, raw | 2 |
| Sugar, brown | 1 |
| Sugar, raw | 0 |
| Sugar, white, granulated or lump | 0 |
| Sugar, white, icing | 0 |
| Sugar, white, icing mixture | 0 |
| Sultana | 37.3 |
| Swede, peeled, fresh, boiled, drained | 1.4 |
| Swede, peeled, fresh, raw | 1.3 |
| Sweet potato | Low |
| Sweet potato, orange flesh, peeled, fresh, baked, no added fat | 1.5 |
| Sweet potato, orange flesh, peeled, fresh, boiled, drained | 1.3 |
| Sweet potato, orange flesh, peeled, fresh, raw | 1.2 |
| Syrup, golden | 22 |
| Syrup, maple, pure | 0.5 |
| Taco seasoning mix, chilli-based | 2 |
| Taco shell, from corn flour, plain | 0 |
| Tahini, sesame seed pulp | 0 |
| Tamarillo, peeled, raw | 0.9 |
| Tangelo, peeled, raw | 1 |
| Tangerine or tangor, peeled, raw | 1.8 |
| Tapioca, pearl or seed style, boiled, no added fat or salt | 0 |
| Tapioca, pearl or seed style, uncooked | 0 |
| Taro, peeled, fresh, boiled, drained | 0.2 |
| Taro, peeled, fresh, raw | 0.2 |
| Tart, custard, commercial | 0 |
| Tilapia, fillet, baked, no added fat | 0 |
| Tilapia, fillet, raw | 0 |
| Tilapia, fillet, steamed, no added fat | 0 |
| Tofu | Low |
| Tofu (soy bean curd), firm, as purchased | 0 |
| Tomato – plum | Low |
| Tomato paste | High |
| Tomato products (canned) | High |
| Tomato sauce | High |
| Tomato, cherry, raw | 1.9 |
| Tomato, common, raw | 1.4 |
| Tomato, paste, no added salt | 5.2 |
| Tomato, paste, with added salt | 5.4 |
| Tomato, roma, raw | 1.2 |
| Tomato, sundried | 20.2 |
| Tomato, whole, canned in tomato juice, drained | 1.6 |
| Tomato, whole, canned in tomato juice, undrained | 1.6 |
| Trout, ocean, aquacultured, fillet, without skin, baked, no added fat | 0 |
| Trout, ocean, aquacultured, fillet, without skin, raw | 0 |
| Trout, ocean, aquacultured, fillet, without skin, steamed, no added fat | 0 |
| Trout, rainbow, aquacultured, baked, no added fat | 0 |
| Trout, rainbow, aquacultured, raw | 0 |
| Trout, rainbow, aquacultured, steamed, no added fat | 0 |
| Tuna, canned in brine, drained | 0 |
| Tuna, flavoured, canned in oil, drained | 0.5 |
| Tuna, yellowfin, flesh, baked, no added fat | 0 |
| Tuna, yellowfin, flesh, raw | 0 |
| Tuna, yellowfin, flesh, steamed, no added fat | 0 |
| Turkey | Low |
| Turkey, breast, lean flesh, baked, no added fat | 0 |
| Turkey, breast, lean flesh, raw | 0 |
| Turkey, breast, lean flesh, skin & fat, baked, no added fat | 0 |
| Turkey, breast, lean flesh, skin & fat, raw | 0 |
| Turkey, hindquarter, lean flesh, baked, no added fat | 0 |
| Turkey, hindquarter, lean flesh, raw | 0 |
| Turkey, hindquarter, lean flesh, skin & fat, baked, no added fat | 0 |
| Turkey, hindquarter, lean flesh, skin & fat, raw | 0 |
| Turnip greens | Low |
| Turnip, white, peeled, fresh, boiled, no added fat | 1.4 |
| Turnip, white, peeled, fresh, raw | 1.3 |
| Veal, all cuts, separable fat, cooked | 0 |
| Veal, all cuts, separable fat, raw | 0 |
| Veal, boneless dice or strips, lean, raw | 0 |
| Veal, boneless dice or strips, lean, stir-fried, no added fat | 0 |
| Veal, boneless dice or strips, untrimmed, raw | 0 |
| Veal, boneless dice or strips, untrimmed, stir-fried, no added fat | 0 |
| Veal, cutlet, with bone, lean, grilled, no added fat | 0 |
| Veal, cutlet, with bone, lean, raw | 0 |
| Veal, cutlet, with bone, semi-trimmed, grilled, no added fat | 0 |
| Veal, cutlet, with bone, semi-trimmed, raw | 0 |
| Veal, cutlet, with bone, untrimmed, grilled, no added fat | 0 |
| Veal, cutlet, with bone, untrimmed, raw | 0 |
| Veal, diced, lean, raw | 0 |
| Veal, diced, lean, stir-fried, no added fat | 0 |
| Veal, diced, untrimmed, raw | 0 |
| Veal, diced, untrimmed, stir-fried, no added fat | 0 |
| Veal, steak, boneless, leg, lean, grilled, no added fat | 0 |
| Veal, steak, boneless, leg, lean, raw | 0 |
| Veal, steak, boneless, leg, untrimmed, grilled, no added fat | 0 |
| Veal, steak, boneless, leg, untrimmed, raw | 0 |
| Veal, stir-fry strips, lean, raw | 0 |
| Veal, stir-fry strips, lean, stir-fried, no added fat | 0 |
| Veal, stir-fry strips, untrimmed, raw | 0 |
| Veal, stir-fry strips, untrimmed, stir-fried, no added fat | 0 |
| Vegetable crisps or chips, sweet potato & taro, flavoured | 1.8 |
| Water chestnut, peeled, canned, drained | 0.7 |
| Water, bottled, still | 0 |
| Water, coconut, commercial | 0.7 |
| Water, soda | 0 |
| Water, tap | 0 |
| Watercress, raw | 0.1 |
| Wattle seed (acacia), ground | 0 |
| Wax jambu, raw | 2.4 |
| Wheat bran, unprocessed, uncooked | 0 |
| Wheat germ | 0 |
| Wheat-based foods | High |
| White potato | Low |
| Whiting, King George, flesh, baked, no added fat | 0 |
| Whiting, King George, flesh, raw | 0 |
| Whiting, King George, flesh, steamed, no added fat | 0 |
| Wine, fortified, port | 7.3 |
| Wine, fortified, sherry, dry style (approximately 1% sugars) | 0.6 |
| Wine, fortified, sherry, sweet style (approximately 11% sugars) | 6.3 |
| Wine, red | 0.1 |
| Wine, red, cabernet sauvignon | 0.1 |
| Wine, red, cooked | 0.1 |
| Wine, red, merlot | 0.2 |
| Wine, red, pinot noir | 0 |
| Wine, red, shiraz | 0.1 |
| Wine, rose | 0.5 |
| Wine, white | 0.1 |
| Wine, white, chardonnay | 0.1 |
| Wine, white, cooked | 0.2 |
| Wine, white, riesling | 0.3 |
| Wine, white, sauvignon blanc | 0 |
| Wine, white, semillon | 0.1 |
| Wine, white, sparkling | 0.5 |
| Wine, white, sweet dessert style | 9.1 |
| Winter squash | Low |
| Yeast, dry powder | 0 |
| Yoghurt without HFCS | Low |
| Yoghurt, almond based, flavoured | 0.4 |
| Yoghurt, apricot pieces or flavoured, regular fat (3% fat) | 0 |
| Yoghurt, coconut based, flavoured | 0.4 |
| Yoghurt, flavoured, high fat (approx 5%) | 0.5 |
| Yoghurt, flavoured, low fat (0.2%), intense sweetened, increased protein | 0 |
| Yoghurt, flavoured, low fat (approx 2%) | 0.9 |
| Yoghurt, natural, regular fat (3% fat) | 0 |
| Yoghurt, soy based, berry flavoured, regular fat (3% fat) | 0.4 |
| Yoghurt, soy based, vanilla flavoured, reduced fat (1% fat) | 0.4 |
| Yoghurt, strawberry pieces or flavoured, regular fat (3% fat) | 0.4 |
| Yoghurt, vanilla flavoured, (2% fat) | 0.5 |
| Yoghurt, vanilla flavoured, low fat (less than 0.5% fat) | 1 |
| Zucchini, golden, fresh, unpeeled, boiled, drained | 0.7 |
| Zucchini, golden, fresh, unpeeled, fried, no added fat | 0.8 |
| Zucchini, golden, fresh, unpeeled, raw | 0.6 |
| Zucchini, green skin, fresh, unpeeled, boiled, drained | 1.1 |
| Zucchini, green skin, fresh, unpeeled, fried, no added fat | 1.3 |
| Zucchini, green skin, fresh, unpeeled, raw | 0.9 |
(1)
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