Fructose foods list (searchable)

A table overflowing with fruit

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.

FoodFructose content /g
Abalone, black lip, aquacultured, raw0
Abalone, black lip, wild, raw0
Abalone, brown lip, wild, raw0
Abalone, green lip, aquacultured, raw0
Abalone, green lip, wild, raw0
Alcoholic beverage, spirit, approximately 30% v/v, all (Brandy, Gin, Rum, Vodka and Whisky), cooked0
Alcoholic beverage, spirit, approximately 40% v/v, all (Brandy, Gin, Rum, Vodka and Whisky)0
Almond beverage, added sugar & Ca0
Almond beverage, added sugar & vitamins B1, B2 & B12 & Ca0
Almond beverage, added sugar, unfortified0
Almond beverage, no added sugar, added Ca0
Almond beverage, no added sugar, unfortified0
Almond milk without HFCSLow
Anchovy, canned in oil, drained0
Apple, bonza, unpeeled, raw7.6
Apple, dried34
Apple, fuji, unpeeled, raw7.7
Apple, golden delicious, unpeeled, raw6.6
Apple, granny-smith, unpeeled, raw5.5
Apple, green skin, unpeeled, raw6
Apple, jonathon, unpeeled, raw6.6
Apple, pink lady, unpeeled, raw6.1
Apple, red delicious, unpeeled, raw7.3
Apple, red skin, unpeeled, raw6.6
Apple, royal gala, unpeeled, raw6.9
Apricot, canned in pear juice3.4
Apricot, canned in pear juice, drained3
Apricot, canned in pear juice, juice only4.1
Apricot, dried12.5
Apricot, raw1.7
ArtichokeHigh
Artichoke heart, canned in brine, drained0.4
Artichoke, globe, boiled, drained0.4
Artichoke, globe, raw0.3
Artichoke, jerusalem, peeled, boiled, drained0.4
Artichoke, jerusalem, peeled, raw0.4
AsparagusHigh
Asparagus, canned in brine, drained0.6
Asparagus, green, boiled, drained0.9
Asparagus, green, raw0.8
AvocadoLow
Avocado, raw0
Bacon, middle rasher, separable fat, fried, no added fat0
Bacon, middle rasher, separable lean, fried, no added fat0
Bacon, middle rasher, untrimmed, raw0.1
Bacon, shortcut, as purchased without rind, fried, no added fat0
Baked beans, canned in tomato sauce0.7
Baked beans, canned in tomato sauce, reduced salt0.7
Ball, snack, date based21
Bamboo shoot, canned in water, heated, drained0.3
Bamboo shootsLow
Banana, cavendish, peeled, raw6.2
Banana, lady finger or sugar, peeled, raw6.4
BananasLow
Bar, cherry & coconut centre, dark chocolate-coated3.7
Bar, coconut cream centre, milk chocolate-coated0
Bar, honeycomb centre, milk chocolate-coated0.8
Bar, muesli, plain or with dried fruit2.3
Bar, muesli, plain or with dried fruit, chocolate-coated1.3
Bar, muesli, plain or with dried fruit, yoghurt-coated1.8
Bar, nougat & caramel centre, milk chocolate-coated0.4
Bar, snack, fruit filled, baked8.5
Bar, snack, oat based, baked3.7
Bar, snack, with >35% nuts, added protein1.6
Bar, snack, with >55% nuts2.2
Barley, pearl, boiled, no added fat or salt0
Barley, pearl, uncooked0
Barramundi, aquacultured, fillet, grilled, no added fat0
Barramundi, aquacultured, fillet, raw0
Barramundi, aquacultured, fillet, steamed with no added fat0
Basil, green, fresh, raw0
Bassa (basa), fillet, baked, no added fat0
Bassa (basa), fillet, steamed, no added fat0
Bassa, fillet, raw0
Bean, broad, fresh, boiled, drained0.1
Bean, broad, fresh, raw0.1
Bean, butter, fresh, boiled, drained1.1
Bean, butter, fresh, raw1
Bean, green, fresh, boiled, drained1.3
Bean, green, fresh, raw1.2
Bean, green, frozen, boiled, drained0.5
Bean, haricot, dried0
Bean, haricot, dried, boiled, drained0.9
Bean, lima, dried0
Bean, lima, dried, boiled, drained0
Bean, red kidney, canned, drained0.1
Bean, red kidney, dried0
Bean, red kidney, dried, boiled, drained0
Bean, red kidney, fresh, boiled, drained0.1
Bean, red kidney, fresh, raw0.1
Beans – cannedLow
BeefLow
Beef, all cuts, separable fat, cooked, no added fat0
Beef, all cuts, separable fat, raw0
Beef, boneless dice or strips, lean, casseroled, no added fat0
Beef, boneless dice or strips, lean, raw0
Beef, boneless dice or strips, lean, stir-fried, no added fat0
Beef, boneless dice or strips, untrimmed, casseroled, no added fat0
Beef, boneless dice or strips, untrimmed, raw0
Beef, boneless dice or strips, untrimmed, stir-fried, no added fat0
Beef, casserole meat, boneless or bone-in, blade, lean, casseroled0
Beef, casserole meat, boneless or bone-in, shin, lean, casseroled, no added fat0
Beef, casserole meat, boneless or bone-in, shin, lean, raw0
Beef, casserole meat, boneless or bone-in, shin, semi-trimmed, casseroled, no added fat0
Beef, casserole meat, boneless or bone-in, shin, semi-trimmed, raw0
Beef, casserole meat, boneless or bone-in, shin, untrimmed, casseroled, no added fat0
Beef, casserole meat, boneless or bone-in, shin, untrimmed, raw0
Beef, casserole meat, boneless, blade or chuck, lean, casseroled, no added fat0
Beef, casserole meat, boneless, blade or chuck, lean, raw0
Beef, casserole meat, boneless, blade or chuck, semi-trimmed, casseroled0
Beef, casserole meat, boneless, blade or chuck, semi-trimmed, raw0
Beef, casserole meat, boneless, blade or chuck, untrimmed, casseroled, no added fat0
Beef, casserole meat, boneless, blade or chuck, untrimmed, raw0
Beef, casserole meat, boneless, blade, semi-trimmed, casseroled0
Beef, casserole meat, boneless, blade, untrimmed, casseroled0
Beef, casserole meat, boneless, chuck, lean, casseroled, no added fat0
Beef, casserole meat, boneless, chuck, lean, raw0
Beef, casserole meat, boneless, chuck, semi-trimmed, casseroled0
Beef, casserole meat, boneless, chuck, semi-trimmed, raw0
Beef, casserole meat, boneless, chuck, untrimmed, casseroled, no added fat0
Beef, casserole meat, boneless, chuck, untrimmed, raw0
Beef, corned, canned0
Beef, diced, lean, casseroled, no added fat0
Beef, diced, lean, dry-fried, no added fat0
Beef, diced, lean, raw0
Beef, diced, untrimmed, casseroled, no added fat0
Beef, diced, untrimmed, dry-fried, no added fat0
Beef, diced, untrimmed, raw0
Beef, roasting piece, silverside or topside, lean, raw0
Beef, roasting piece, silverside or topside, lean, roasted, no added fat0
Beef, roasting piece, silverside or topside, semi-trimmed, raw0
Beef, roasting piece, silverside or topside, semi-trimmed, roasted, no added fat0
Beef, roasting piece, silverside or topside, untrimmed, raw0
Beef, roasting piece, silverside or topside, untrimmed, roasted, no added fat0
Beef, rump steak, lean, grilled, no added fat0
Beef, rump steak, lean, raw0
Beef, rump steak, semi-trimmed, grilled, no added fat0
Beef, rump steak, semi-trimmed, raw0
Beef, rump steak, untrimmed, grilled, no added fat0
Beef, rump steak, untrimmed, raw0
Beef, silverside roast, lean, raw0
Beef, silverside roast, lean, roasted, no added fat0
Beef, silverside roast, semi-trimmed, raw0
Beef, silverside roast, semi-trimmed, roasted, no added fat0
Beef, silverside roast, untrimmed, raw0
Beef, silverside roast, untrimmed, roasted, no added fat0
Beef, sirloin steak, lean, grilled, no added fat0
Beef, sirloin steak, lean, raw0
Beef, sirloin steak, semi-trimmed, grilled, no added fat0
Beef, sirloin steak, semi-trimmed, raw0
Beef, sirloin steak, untrimmed, grilled, no added fat0
Beef, sirloin steak, untrimmed, raw0
Beef, steak, boneless or bone-in, blade, lean, grilled, no added fat0
Beef, steak, boneless or bone-in, blade, lean, raw0
Beef, steak, boneless or bone-in, blade, semi-trimmed, grilled, no added fat0
Beef, steak, boneless or bone-in, blade, semi-trimmed, raw0
Beef, steak, boneless or bone-in, blade, untrimmed, raw0
Beef, steak, boneless rump or sirloin, lean, grilled, no added fat0
Beef, steak, boneless rump or sirloin, lean, raw0
Beef, steak, boneless rump or sirloin, semi-trimmed, grilled, no added fat0
Beef, steak, boneless rump or sirloin, semi-trimmed, raw0
Beef, steak, boneless rump or sirloin, untrimmed, grilled, no added fat0
Beef, steak, boneless rump or sirloin, untrimmed, raw0
Beef, steak, boneless, fillet or tenderloin, lean, grilled, no added fat0
Beef, steak, boneless, fillet or tenderloin, lean, raw0
Beef, steak, boneless, fillet or tenderloin, semi-trimmed, grilled, no added fat0
Beef, steak, boneless, fillet or tenderloin, semi-trimmed, raw0
Beef, steak, boneless, fillet or tenderloin, untrimmed, grilled, no added fat0
Beef, steak, boneless, fillet or tenderloin, untrimmed, raw0
Beef, steak, boneless, round, lean, grilled, no added fat0
Beef, steak, boneless, round, lean, raw0
Beef, steak, boneless, round, semi-trimmed, grilled, no added fat0
Beef, steak, boneless, round, semi-trimmed, raw0
Beef, steak, boneless, round, untrimmed, grilled, no added fat0
Beef, steak, boneless, round, untrimmed, raw0
Beef, steak, boneless, scotch fillet, lean, grilled, no added fat0
Beef, steak, boneless, scotch fillet, lean, raw0
Beef, steak, boneless, scotch fillet, semi-trimmed, grilled, no added fat0
Beef, steak, boneless, scotch fillet, semi-trimmed, raw0
Beef, steak, boneless, scotch fillet, untrimmed, grilled, no added fat0
Beef, steak, boneless, scotch fillet, untrimmed, raw0
Beef, steak, with bone, blade, untrimmed, grilled, no added fat0
Beef, steak, with bone, T-bone or blade, lean, grilled, no added fat0
Beef, steak, with bone, T-bone or blade, lean, raw0
Beef, steak, with bone, T-bone or blade, semi-trimmed, grilled, no added fat0
Beef, steak, with bone, T-bone or blade, semi-trimmed, raw0
Beef, steak, with bone, T-bone or blade, untrimmed, grilled, no added fat0
Beef, steak, with bone, T-bone or blade, untrimmed, raw0
Beef, steak, with bone, T-bone, lean, grilled, no added fat0
Beef, steak, with bone, T-bone, lean, raw0
Beef, steak, with bone, T-bone, semi-trimmed, grilled, no added fat0
Beef, steak, with bone, T-bone, semi-trimmed, raw0
Beef, steak, with bone, T-bone, untrimmed, grilled, no added fat0
Beef, steak, with bone, T-bone, untrimmed, raw0
Beef, stir-fry strips, lean, dry-fried, no added fat0
Beef, stir-fry strips, lean, raw0
Beef, stir-fry strips, untrimmed, dry-fried, no added fat0
Beef, stir-fry strips, untrimmed, raw0
Beef, strips, lean, casseroled, no added fat0
Beef, strips, untrimmed, casseroled, no added fat0
Beef, topside roast, lean, raw0
Beef, topside roast, lean, roasted, no added fat0
Beef, topside roast, semi-trimmed, raw0
Beef, topside roast, semi-trimmed, roasted, no added fat0
Beef, topside roast, untrimmed, raw0
Beef, topside roast, untrimmed, roasted, no added fat0
Beer, full strength (alcohol 4-4.9% v/v)0
Beer, full strength (alcohol 4-4.9% v/v), carbohydrate modified0
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, drained2.8
Beetroot, fresh, purple, peeled, baked, no added fat0
Beetroot, fresh, purple, peeled, boiled, drained0
Beetroot, fresh, purple, peeled, raw0
BeetsLow
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, unfortified0
Beverage, chocolate flavour, from drinking chocolate, with regular fat cows milk0
Beverage, chocolate flavour, from Milo powder, with regular fat cows milk0
Beverage, chocolate flavour, from Nesquik powder, with regular fat cows milk0
Biscuit, savoury, corn cake, plain, salted0
Biscuit, savoury, from rye flour, crispbread0
Biscuit, savoury, from wheat flour, crispbread, puffed & toasted0
Biscuit, savoury, from white wheat flour, cheese-flavoured0.1
Biscuit, savoury, from white wheat flour, flaky cracker style0.2
Biscuit, savoury, from white wheat flour, flavoured (excluding cheese)1
Biscuit, savoury, from white wheat flour, plain snack cracker style2.3
Biscuit, savoury, from white wheat flour, Salada style0.2
Biscuit, savoury, from white wheat flour, water cracker style0
Biscuit, savoury, from wholemeal wheat flour & rye flour, crispbread, puffed0.1
Biscuit, savoury, from wholemeal wheat flour, crispbread0.5
Biscuit, savoury, rice cake, from brown rice, plain0
Biscuit, savoury, rice cracker, added vegetable powder0.3
Biscuit, savoury, rice cracker, flavoured (excluding seaweed)0
Biscuit, savoury, rice cracker, plain0
Biscuit, savoury, rice cracker, seaweed flavoured0.2
Biscuit, savoury, seed based0
Biscuit, sweet, biscuit base, caramel filling, chocolate-coated, commercial2.9
Biscuit, sweet, biscuit base, mint filling, chocolate-coated1
Biscuit, sweet, breakfast style, with or without dried fruit2.6
Biscuit, sweet, chocolate chip or coated0.4
Biscuit, sweet, cream filled, commercial0.3
Biscuit, sweet, plain1.4
Biscuit, sweet, sandwich, cream & jam filling2.3
Biscuit, sweet, sandwich, cream filling, chocolate-coated, tim tam style0.4
Biscuit, sweet, shortbread style, commercial0
Biscuit, sweet, wheatmeal0.3
Blackberry, raw3.9
Blueberry, purchased frozen4.9
Blueberry, raw4.8
Bok choyLow
Bok choy, fried, no added fat0.3
Bok choy, raw0.2
Bok choy, steamed0.2
Braised steak & onions, canned0.4
BreadHigh
Bread – gluten free, without HFCSLow
Bread roll, from white flour0.5
Bread roll, from white flour, toasted0.6
Bread roll, from wholemeal flour0.2
Bread roll, from wholemeal flour, toasted0.2
Bread roll, mixed grain0.2
Bread roll, mixed grain, toasted0.2
Bread roll, topped with cheese0.5
Bread roll, topped with cheese & bacon0.4
Bread, banana1
Bread, damper, from white flour, homemade0
Bread, flat (pita or Lebanese), white, commercial0
Bread, flat (pita or Lebanese), wholemeal, commercial1.1
Bread, from rye flour, sour dough0.3
Bread, from rye flour, sour dough, toasted0.4
Bread, from wheat flour, added dried fruit, toasted9.8
Bread, from white flour0.3
Bread, from white flour, added calcium0.3
Bread, from white flour, added calcium, toasted0.3
Bread, from white flour, added dried fruit8.8
Bread, from white flour, added fibre0.2
Bread, from white flour, added fibre, toasted0.2
Bread, from white flour, added iron0.3
Bread, from white flour, added iron, toasted0.3
Bread, from white flour, added omega-3 polyunsaturates0.3
Bread, from white flour, added omega-3 polyunsaturates, toasted0.3
Bread, from white flour, Italian-style, commercial0.2
Bread, from white flour, Italian-style, commercial, toasted0.2
Bread, from white flour, sour dough, commercial0
Bread, from white flour, sour dough, commercial, toasted0
Bread, from white flour, toasted0.3
Bread, from white flour, Turkish0.4
Bread, from white flour, Turkish, toasted0.5
Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe0.3
Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe, toasted0.4
Bread, from wholemeal flour0.4
Bread, from wholemeal flour, toasted0.5
Bread, garlic or herb, homemade, cooked0.5
Bread, garlic, commercial, cooked0.6
Bread, gluten free0
Bread, gluten free, toasted0
Bread, mixed grain0.3
Bread, mixed grain, toasted0.4
Bread, Naan, commercial1.3
Bread, organic0
Bread, organic, toasted0
Bread, pizza base, commercial0.8
Bread, tortilla, white, commercial1.6
Bread, wrap, white, commercial0
Breadcrumbs, white0.5
Breakfast cereal, beverage, non-chocolate flavours, added vitamins A, B1, B2, B3, B6, B12, C & folate & Ca1.1
Breakfast cereal, flakes of corn, added vitamins B1, B2, B3, C & folate, Fe & Zn0.6
Breakfast cereal, flakes of corn, unfortified0.6
Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins B1, B2, B3, B6 & folate, Ca, Fe & Zn0.5
Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins B1, B2, B3 & folate & Fe11.9
Breakfast cereal, mixed grain (wheat, oat & corn), extruded, added vitamins B1, B2, B3, B6, C & folate, Ca & Fe0
Breakfast cereal, mixed grain (wheat, rice & oat), flakes, honey, unfortified1.9
Breakfast cereal, puffed or popped rice, added vitamins B1, B2, B3, C & folate, Fe & Zn0.2
Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins B1, B2, B3, C & folate, Ca, Fe & Zn0.2
Breakfast cereal, puffed or popped rice, no added sugar or salt, unfortified0
Breakfast cereal, wheat bran, flakes, sultanas, added vitamins B1, B2, B3, B6 & folate, Fe & Zn11.8
Breakfast cereal, wheat bran, pellets, added vitamins B1, B2 & folate, Fe & Zn1.6
Breakfast cereal, whole wheat, biscuit, added vitamins B1, B2, B3 & folate, Fe & Zn0.6
Breakfast cereal, whole wheat, biscuit, no added sugar, unfortified0.3
Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added fibre, vitamins B1, B2, B3 & folate, Ca & Fe11
Breakfast cereal, whole wheat, puffed, no added sugar or salt, unfortified0
Bream, fillet, baked, no added fat0
Bream, fillet, raw0
Bream, fillet, steamed, no added fat0
BroccoliHigh
Broccoli, fresh, baked, no added fat0.2
Broccoli, fresh, boiled, drained0.5
Broccoli, fresh, microwaved0.4
Broccoli, fresh, raw0.2
Broccolini, fresh, boiled, drained0.6
Broccolini, fresh, raw0.6
Brussels sprout, fresh, boiled, drained0.8
Brussels sprout, fresh, raw0.8
Brussels sproutsLow
Buckwheat flourLow
Buffalo, riverine, cube roll, raw0
Buffalo, riverine, topside, raw0
Buffalo, swamp, cube roll, raw0
Buffalo, swamp, topside, raw0
Bulgur, soaked in water, no added fat or salt0
Bulgur, uncooked0
Bun, sweet, hot cross bun, with dried fruit10.6
Butter, plain, no added salt0
Butter, plain, salted0
CabbageLow
Cabbage, Chinese flowering, boiled, drained0.3
Cabbage, Chinese flowering, raw0.3
Cabbage, Chinese, boiled, drained0.3
Cabbage, Chinese, raw0.3
Cabbage, mustard, boiled, drained0.3
Cabbage, mustard, raw0.3
Cabbage, red, boiled, drained0.8
Cabbage, red, raw0.8
Cabbage, savoy, boiled, drained1
Cabbage, savoy, raw1
Cabbage, white, boiled, drained1.2
Cabbage, white, raw1.2
Cake mix, plain, dry powder0
Cake, lamington, unfilled0.1
Cake, mud, dark chocolate, commercial, chocolate ganache icing0
Cake, plain butter cake, commercial, iced0
Cake, plain butter cake, commercial, uniced0.2
Cake, sponge, plain, commercial, uniced, filled with jam & cream2.7
Cake, sponge, plain, commercial, uniced, unfilled0
Camel, cube roll, raw0
Camel, rump, raw0
Camel, steak, as purchased, fried, no added fat0
Camel, steak, as purchased, raw0
Cantaloupe (rockmelon)Low
Capsicum, green, fresh, fried, no added fat1.3
Capsicum, green, fresh, raw1.2
Capsicum, red, fresh, fried, no added fat2.6
Capsicum, red, fresh, raw2.3
Caramels, soft & hard0.8
Carrot, baby, baked, no added fat1.3
Carrot, baby, peeled, fresh, boiled, drained1.3
Carrot, baby, peeled, fresh, raw1.2
Carrot, mature, peeled, fresh, baked, no added fat1.2
Carrot, mature, peeled, fresh, boiled, drained0.8
Carrot, mature, peeled, fresh, raw1
CarrotsLow
Cassava, peeled, fresh, boiled, drained0.2
Cassava, peeled, fresh, raw0.2
Cassava, white flesh, peeled, fresh, boiled, drained0.1
Cassava, white flesh, peeled, fresh, raw0.1
Cassava, yellow flesh, peeled, fresh, boiled, drained0.2
Cassava, yellow flesh, peeled, fresh, raw0.2
CauliflowerLow
Cauliflower, fresh, boiled, drained1.4
Cauliflower, fresh, raw1.4
Celeriac, peeled, boiled, drained0.6
Celeriac, peeled, raw0.6
CeleryLow
Celery, fresh, fried, no added fat0.6
Celery, fresh, raw0.5
CheeseLow
Cheese, blue vein0
Cheese, bocconcini0
Cheese, brie0
Cheese, camembert0
Cheese, cheddar, natural, reduced fat (approximately 15%)0
Cheese, cheddar, natural, reduced fat (approximately 25%)0
Cheese, cheddar, natural, regular fat0.2
Cheese, cheddar, processed, reduced fat (approximately 15%), added vitamin D0
Cheese, cheddar, processed, regular fat0
Cheese, cottage0
Cheese, cream, plain0
Cheese, edam0
Cheese, fetta (feta)0
Cheese, goat, firm0
Cheese, goat, soft0
Cheese, haloumi0
Cheese, mozzarella0
Cheese, parmesan, dried, finely grated0
Cheese, parmesan, fresh, regular fat0
Cheese, ricotta0
Cherry, black, canned in syrup6.6
Cherry, black, canned in syrup, drained6.6
Cherry, black, canned in syrup, syrup only6.7
Cherry, raw4.7
ChickenLow
Chicken, barbecued, with skin0
Chicken, breast, lean flesh, baked, no added fat0
Chicken, breast, lean flesh, casseroled, no added fat0
Chicken, breast, lean flesh, fried, no added fat0
Chicken, breast, lean flesh, grilled, no added fat0
Chicken, breast, lean flesh, raw0
Chicken, breast, lean flesh, skin & fat, baked, no added fat0
Chicken, breast, lean flesh, skin & fat, casseroled, no added fat0
Chicken, breast, lean flesh, skin & fat, raw0
Chicken, drumstick, lean flesh, baked, no added fat0
Chicken, drumstick, lean flesh, casseroled, no added fat0
Chicken, drumstick, lean flesh, raw0
Chicken, drumstick, lean flesh, skin & fat, baked, no added fat0
Chicken, drumstick, lean flesh, skin & fat, casseroled, no added fat0
Chicken, drumstick, lean flesh, skin & fat, raw0
Chicken, liver, fried, added butter0
Chicken, liver, raw0
Chicken, nugget, purchased frozen, baked, no added fat0
Chicken, processed luncheon meat, low or reduced fat0
Chicken, schnitzel, baked without fat0
Chicken, separable fat, composite, cooked, no added fat0
Chicken, separable fat, composite, raw0
Chicken, skin, composite, baked, no added fat0
Chicken, skin, composite, casseroled, no added fat0
Chicken, skin, composite, raw0
Chicken, thigh, lean flesh, baked, no added fat0
Chicken, thigh, lean flesh, casseroled, no added fat0
Chicken, thigh, lean flesh, raw0
Chicken, thigh, lean flesh, skin & fat, baked, no added fat0
Chicken, thigh, lean flesh, skin & fat, casseroled, no added fat0
Chicken, thigh, lean flesh, skin & fat, raw0
Chicken, wing, lean flesh, baked, no added fat0
Chicken, wing, lean flesh, casseroled, no added fat0
Chicken, wing, lean flesh, raw0
Chicken, wing, lean flesh, skin & fat, baked, no added fat0
Chicken, wing, lean flesh, skin & fat, casseroled, no added fat0
Chicken, wing, lean flesh, skin & fat, raw0
Chickpea, canned, drained0
Chickpea, dried0
Chickpea, dried, boiled, drained0
Chickpeas / garbanzo beansLow
Chicory, boiled, drained0.5
Chicory, raw0.4
Chilli (chili), green, fried, no added fat0.3
Chilli (chili), green, raw0.3
Chilli (chili), red, fried, no added fat2.6
Chilli (chili), red, raw2.3
ChivesLow
Chives, raw1.9
Chocolate, compound, cooking0
Chocolate, dark, high cocoa solids0.1
Chocolate, dark, no added sugar0
Chocolate, milk0
Chocolate, milk, fondant or caramel filled2.1
Chocolate, milk, with dried fruit & nuts5.2
Chocolate, milk, with nuts0
Chocolate, white0
Choko, peeled, fresh, boiled, drained2
Choko, peeled, fresh, raw1.7
ChutneyHigh
Chutney or relish, commercial19.9
Cider, apple (alcohol approximately 4-5% v/v)1.6
Cocoa powder0
Coconut beverage, added Ca0
Coconut beverage, unfortified0
Coconut, cream, regular fat0
Coconut, fresh, mature fruit, flesh0.2
Coconut, fresh, mature, water or juice0.2
Coconut, fresh, young or immature, flesh1.5
Coconut, fresh, young or immature, water or juice2.4
Coconut, grated & desiccated0.5
Coconut, milk, canned, reduced fat0.1
Coconut, milk, canned, regular fat0
Cod or hake, smoked, steamed0
Cod, smoked, raw0
Coffee mix, with beverage whitener & sugar, dry powder0
Coffee, black, from instant coffee powder0
Coffee, black, from instant coffee powder, decaffeinated0
Coffee, flat white/latte/cappuccino, from ground coffee beans, with regular fat cows milk0
Coffee, instant, dry powder or granules0.4
Coffee, instant, dry powder or granules, decaffeinated0.4
Coffee, prepared from coffee mix with sugar & whitener, no added milk0
Cone, wafer style, for ice cream0
Confectionery, almond, chocolate-coated0
Confectionery, chocolate centre, sugar-coated0
Confectionery, dried fruit & nuts, chocolate-coated9.3
Confectionery, peanut, chocolate-coated0
Confectionery, sultana, chocolate-coated11.2
Cordial base, 25% citrus fruit juice, regular11.7
Cordial base, 40% citrus fruit juice, regular13.1
Cordial, 25% citrus fruit juice, regular, recommended dilution2.7
Cordial, 40% citrus fruit juice, regular, recommended dilution3.1
Coriander, fresh, raw0.5
Corn chipsLow
Corn chips, plain, toasted, salted0
Corn tortillasLow
Corn, fresh on cob, boiled, drained0.9
Corn, fresh on cob, raw0.9
Corn, kernels, canned in brine, drained0.2
Corn, kernels, purchased frozen, boiled, drained0.3
Corn, kernels, purchased frozen, raw0.3
CornmealLow
Cornmeal (polenta), boiled, no added fat or salt0
Cornmeal (polenta), uncooked0
CouscousHigh
Couscous, boiled, no added fat or salt0
Couscous, uncooked0
Crackers – guten free, without HFCSLow
CranberriesLow
Cream, imitation (non-dairy)0
Cream, sour, light (approximately 18% fat)0
Cream, sour, regular fat0
Cream, thickened, regular fat (approximately 35%)0
Crocodile, back leg, raw0
Crocodile, steak, as purchased, fried, no added fat0
Crocodile, steak, as purchased, raw0
Crocodile, tail fillet, raw0
Croissant, plain2.6
Crumpet, from white flour, toasted0.1
Cucumber, common, peeled, raw1.1
Cucumber, common, unpeeled, raw0.6
Cucumber, Lebanese, unpeeled, raw1
Cucumber, telegraph, unpeeled, raw0.8
Currant, dried32.2
Custard apple, African pride, peeled, raw5.4
Custard, vanilla, regular fat0
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 g0
Dairy or yoghurt dessert, chocolate, regular fat0
Dairy products without HFCSLow
Date, dried33.4
DatesHigh
Dill, fresh, raw0.4
Dip, hummus, commercial0
Doughnut, dusted with cinnamon & sugar0.1
Doughnut, iced1.4
Doughnut, jam filled, sugar coated2
Dressing, French or Italian, regular fat, commercial5.3
Dressing, thousand island, regular fat, commercial3.1
Dried fruitsHigh
Dripping, beef0
Duck, lean flesh, baked, no added fat0
Duck, lean flesh, raw0
Duck, lean flesh, skin & fat, baked, no added fat0
Duck, lean flesh, skin & fat, raw0
Duck, skin & fat, baked, no added fat0
Duck, skin & fat, raw0
Egg, chicken, white (albumen), hard-boiled0
Egg, chicken, white (albumen), raw0
Egg, chicken, whole, hard-boiled0.1
Egg, chicken, whole, omega-3 polyunsaturate enriched, boiled0
Egg, chicken, whole, omega-3 polyunsaturate enriched, raw0
Egg, chicken, yolk, hard-boiled0
Egg, chicken, yolk, raw0
Eggplant, unpeeled, fresh, baked, no added fat1.3
Eggplant, unpeeled, fresh, grilled, no added fat1.6
Eggplant, unpeeled, fresh, raw1.1
EggsLow
Emu, fan fillet, raw0
Emu, steak, as purchased, fried, no added fat0
Emu, steak, as purchased, raw0
Endive, fresh, raw0.2
Extruded snack, cheese flavoured0
Fat, solid, vegetable oil based0
Fennel, fresh, boiled, drained1.6
Fennel, fresh, raw1.4
Fig, dried27.2
Fig, fresh, unpeeled, raw3.9
FishLow
Fish finger, crumbed, purchased frozen, grilled, no added fat0
Fish finger, crumbed, purchased frozen, raw0
Fish, white flesh, battered, packaged frozen, baked, no added fat0
Fish, white flesh, crumbed, packaged frozen, baked, no added fat0
Flathead, flesh, baked, no added fat0
Flathead, flesh, raw0
Flathead, flesh, steamed, no added fat0
Flour from allowed grainsLow
Flour, arrowroot0
Flour, chickpea (besan)0
Flour, cornflour, from maize & wheat starch0
Flour, cornflour, from maize starch0
Flour, gluten free, plain0
Flour, rye0
Flour, wheat, white, high protein or bread making flour0
Flour, wheat, white, plain0
Flour, wheat, white, plain, added vitamins B1, B2, B3, B6, E & folate & Fe, Mg & Zn (Jackaroo)0
Flour, wheat, white, self-raising0
Flour, wheat, wholemeal, plain0
Flour, wheat, wholemeal, self-raising0.1
Fruit – any not listed as lowHigh
Fruit drink, apple juice2.8
Fruit drink, orange juice1
Fruit salad, canned in fruit juice4.1
Fruit salad, canned in fruit juice, drained4.1
Fruit salad, canned in fruit juice, juice only4.2
Fruits canned in juice or syrupHigh
Garlic, peeled, fresh, fried, no added fat1
Garlic, peeled, fresh, raw0.6
Gelatine, all types0
Gemfish, flesh, baked, no added fat0
Gemfish, flesh, raw0
Gemfish, flesh, steamed, no added fat0
Ghee, clarified butter0
Gherkin, pickled, drained, commercial10
Ginger, peeled, fresh, fried, no added fat1.1
Ginger, peeled, fresh, raw0.9
Glucose, liquid or syrup0
Goat, all cuts, separable fat, baked, no added fat0
Goat, all cuts, separable fat, raw0
Goat, forequarter, lean, baked, no added fat0
Goat, forequarter, lean, raw0
Goat, leg, lean, baked, no added fat0
Goat, leg, lean, raw0
Goat, loin, lean, baked, no added fat0
Goat, loin, lean, raw0
Goat, meat, all cuts, lean, baked, no added fat0
Goat, meat, all cuts, lean, casseroled, no added fat0
Goat, meat, all cuts, lean, raw0
Goat, meat, all cuts, untrimmed, baked, no added fat0
Goat, meat, all cuts, untrimmed, casseroled, no added fat0
Goat, meat, all cuts, untrimmed, raw0
Goji berry, dried24
Grains with dried fruitHigh
Grains with HFCSHigh
Grape, black muscatel/muscat, raw9.5
Grape, black sultana, raw7.3
Grape, cornichon, raw6
Grape, green, raw7.7
Grape, red globe, raw9.2
Grape, waltham cross, raw7.1
Grapefruit, peeled, raw1.6
Gravy powder, dry mix0
Gravy, prepared from dry powder with water0
Green pepper / green capsicumLow
GritsLow
Guava, Hawaiian, raw2
Ham, leg, lean0.2
Hamburger, white roll, beef patty, with cheese, onion, pickles & sauce, fast food chain1
Hamburger, white roll, beef patty, with salad, independent takeaway outlet0.3
High fructose corn syrupHigh
Honey40
Ice confection, stick or tub, fruit juice or fruit flavoured1.1
Ice confection, stick, milk-based, various flavours0.2
Ice confection, stick, water-based, various flavours1.3
Ice cream, vanilla flavour, premium or rich (~15% fat)0
Ice cream, vanilla flavour, regular fat0
Jackfruit, peeled, raw4.2
Jam, berry19.2
Jam, plum15.6
Jam, stone fruit15.6
Jelly crystals, sugar sweetened, all flavours0.3
Jelly, sugar sweetened, all flavours, prepared0
Juice, apple & blackcurrant, commercial5.5
Juice, apple, commercial, added vitamin C3.9
Juice, lemon0.6
Juice, lime0.5
Juice, orange & mango, commercial2.4
Juice, orange, commercial1.5
KaleLow
Kale, cooked, no added fat0
Kale, raw0
Kangaroo, loin fillet, grilled, no added fat0
Kangaroo, rump, baked, no added fat0
Kangaroo, steak, as purchased, fried, no added fat0
Kangaroo, steak, as purchased, raw0
Kangaroo, tail, cooked, no added fat0
Kangaroo, tail, raw0
KetchupHigh
Kingfish, yellowtail, aquacultured, fillet, with skin, grilled, no added fat0
Kingfish, yellowtail, aquacultured, fillet, with skin, raw0
Kingfish, yellowtail, aquacultured, fillet, with skin, steamed, no added fat0
Kiwifruit, gold, peeled, raw5.7
Kiwifruit, green (hayward), peeled, raw4.7
Kohlrabi, peeled, fresh, boiled, drained1.6
Kohlrabi, peeled, fresh, raw1.5
Kombucha, flavoured, added juice or intense sweeteners0.4
Lamb, all cuts, separable fat, cooked0
Lamb, all cuts, separable fat, raw0
Lamb, boneless dice or strips, lean, casseroled, no added fat0
Lamb, boneless dice or strips, lean, raw0
Lamb, boneless dice or strips, lean, stir-fried, no added fat0
Lamb, boneless dice or strips, untrimmed, casseroled, no added fat0
Lamb, boneless dice or strips, untrimmed, raw0
Lamb, boneless dice or strips, untrimmed, stir-fried, no added fat0
Lamb, chop, with bone, chump, lean, grilled, no added fat0
Lamb, chop, with bone, chump, lean, raw0
Lamb, chop, with bone, chump, semi-trimmed, grilled, no added fat0
Lamb, chop, with bone, chump, semi-trimmed, raw0
Lamb, chop, with bone, chump, untrimmed, grilled, no added fat0
Lamb, chop, with bone, chump, untrimmed, raw0
Lamb, chop, with bone, forequarter, grilled, no added fat0
Lamb, chop, with bone, forequarter, lean, grilled, no added fat0
Lamb, chop, with bone, forequarter, lean, raw0
Lamb, chop, with bone, forequarter, semi-trimmed, grilled, no added fat0
Lamb, chop, with bone, forequarter, semi-trimmed, raw0
Lamb, chop, with bone, forequarter, untrimmed, raw0
Lamb, chop, with bone, loin or chump, lean, grilled, no added fat0
Lamb, chop, with bone, loin or chump, lean, raw0
Lamb, chop, with bone, loin or chump, semi-trimmed, grilled, no added fat0
Lamb, chop, with bone, loin or chump, semi-trimmed, raw0
Lamb, chop, with bone, loin or chump, untrimmed, grilled, no added fat0
Lamb, chop, with bone, loin or chump, untrimmed, raw0
Lamb, cutlet or frenched cutlet, with bone, lean, grilled, no added fat0
Lamb, cutlet or frenched cutlet, with bone, lean, raw0
Lamb, cutlet or frenched cutlet, with bone, semi-trimmed, grilled, no added fat0
Lamb, cutlet or frenched cutlet, with bone, semi-trimmed, raw0
Lamb, cutlet or frenched cutlet, with bone, untrimmed, grilled, no added fat0
Lamb, cutlet or frenched cutlet, with bone, untrimmed, raw0
Lamb, diced, lean, casseroled, no added fat0
Lamb, diced, lean, raw0
Lamb, diced, lean, stir-fried, no added fat0
Lamb, diced, untrimmed, casseroled, no added fat0
Lamb, diced, untrimmed, raw0
Lamb, diced, untrimmed, stir-fried, no added fat0
Lamb, leg roast, lean, raw0
Lamb, leg roast, lean, roasted, no added fat0
Lamb, leg roast, semi-trimmed, raw0
Lamb, leg roast, semi-trimmed, roasted, no added fat0
Lamb, leg roast, untrimmed, raw0
Lamb, leg roast, untrimmed, roasted, no added fat0
Lamb, liver, grilled, no added fat0
Lamb, loin chop, lean, grilled, no added fat0
Lamb, loin chop, lean, raw0
Lamb, loin chop, semi-trimmed, grilled, no added fat0
Lamb, loin chop, semi-trimmed, raw0
Lamb, loin chop, untrimmed, grilled, no added fat0
Lamb, loin chop, untrimmed, raw0
Lamb, mince, raw0
Lamb, mince, stir-fried, no added fat0
Lamb, mini roast, lean, roasted, no added fat0
Lamb, mini roast, semi-trimmed, roasted, no added fat0
Lamb, mini roast, untrimmed, roasted, no added fat0
Lamb, roasting piece, leg or mini roast, lean, raw0
Lamb, roasting piece, leg or mini roast, lean, roasted, no added fat0
Lamb, roasting piece, leg or mini roast, semi-trimmed, raw0
Lamb, roasting piece, leg or mini roast, semi-trimmed, roasted, no added fat0
Lamb, roasting piece, leg or mini roast, untrimmed, raw0
Lamb, roasting piece, leg or mini roast, untrimmed, roasted, no added fat0
Lamb, roasting piece, shoulder, lean, raw0
Lamb, roasting piece, shoulder, lean, roasted, no added fat0
Lamb, roasting piece, shoulder, semi-trimmed, raw0
Lamb, roasting piece, shoulder, semi-trimmed, roasted, no added fat0
Lamb, roasting piece, shoulder, untrimmed, raw0
Lamb, roasting piece, shoulder, untrimmed, roasted, no added fat0
Lamb, steak, boneless, lean, grilled, no added fat0
Lamb, steak, boneless, lean, raw0
Lamb, steak, boneless, semi-trimmed, grilled, no added fat0
Lamb, steak, boneless, semi-trimmed, raw0
Lamb, steak, boneless, untrimmed, grilled, no added fat0
Lamb, steak, boneless, untrimmed, raw0
Lamb, stir-fry strips, lean, casseroled, no added fat0
Lamb, stir-fry strips, lean, raw0
Lamb, stir-fry strips, lean, stir-fried, no added fat0
Lamb, stir-fry strips, untrimmed, casseroled, no added fat0
Lamb, stir-fry strips, untrimmed, raw0
Lamb, stir-fry strips, untrimmed, stir-fried, no added fat0
Lasagne, beef, commercial, purchased frozen, baked0.7
Lasagne, beef, homemade0.8
LeekHigh
Leek, fresh, boiled, drained1.7
Leek, fresh, fried, no added fat1.8
Leek, fresh, raw1.5
LegumesLow
LemonLow
Lemon, peeled, raw0.6
LentilsLow
LettuceLow
Lettuce, cos, raw1
Lettuce, iceberg, raw1.1
Lettuce, mignonette, raw0.6
LimeLow
Lime, native, fruit0.2
Lime, peeled, raw0.5
Liquorice, allsorts2.4
Liquorice, black6
Liquorice, chocolate-coated4.2
Lobster, southern rock, wild, flesh, purchased steamed or boiled0
Lobster, southern rock, wild, flesh, raw0
Lolly, hard varieties0
Lolly, jelly varieties2.1
Lolly, mint flavoured, sugar sweetened0.3
Loquat, peeled, raw2.7
Lychee, peeled, raw7.6
Macaroni & cheese, homemade, cooked unfilled pasta, homemade cheese sauce0
Mandarin orangesLow
Mandarin, canned in syrup4.7
Mandarin, canned in syrup, drained4.8
Mandarin, canned in syrup, syrup only4.6
Mandarin, peeled, raw2.6
Mango, peeled, raw3.4
Mango, pulped, canned3.3
Margarine spread, monounsaturated (65% fat), rice bran oil, fortified0
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, orange12.9
Mayonnaise, traditional (greater than 65% fat), commercial1.4
Meat – marinated, processed (check)High
Meat (unprocessed)Low
Meat alternative, legume and/or vegetable base, as purchased1.4
Meat alternative, legume and/or vegetable base, cooked1.7
Meat alternative, mycoprotein/fungus base, commercial, as purchased0
Meat alternative, mycoprotein/fungus base, cooked0
Meat alternative, protein (soy/wheat/pea) base, as purchased0
Meat alternative, protein (soy/wheat/pea) base, cooked0
Melon, bitter, fresh, raw0
Melon, hairy, fresh, raw0.8
Melon, honey dew, white skin, peeled, raw1.9
Melon, honey dew, yellow skin, peeled, raw1.9
Melon, rockmelon, peeled, raw2.2
Melon, watermelon, peeled, raw3.2
Meringue, all flavours, commercial0
MilkLow
Milk – flavoured with HFCSHigh
Milk, cow, canned, evaporated, reduced fat (approximately 2% fat)0
Milk, cow, canned, evaporated, regular0
Milk, cow, canned, sweetened, condensed, regular0.2
Milk, cow, fluid, flavoured, chocolate, reduced fat0
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 polyunsaturates0
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 polyunsaturates0
Milk, cow, fluid, skim (0.15% fat)0
Milk, cow, fluid, skim (0.15% fat), added milk solids0
Milk, cow, powder, regular fat, added vitamins A & D0
Milk, cow, powder, regular fat, unfortified0
Milk, cow, powder, skim0
Milkfish, aquacultured, flesh, grilled, no added fat0
Milkfish, aquacultured, flesh, raw0
Milkfish, aquacultured, flesh, steamed, no added fat0
Mineral water, citrus flavoured1.7
Mineral water, natural, unflavoured0
Mint, fresh, raw0.4
Mixed leafy greens, commercial, raw0
Mixed vegetables, purchased frozen, carrot, corn & pea/bean, boiled, drained0.4
Morwong, fillet, grilled, no added fat0
Morwong, fillet, raw0
Morwong, fillet, steamed, no added fat0
Muesli, granola, non-oat based, toasted, added nuts & seeds, unfortified0.9
Muesli, granola, toasted, added nuts & seeds, unfortified1.6
Muesli, toasted, added dried fruit & nuts, unfortified9.4
Muesli, untoasted or natural style, added dried fruit, unfortified8.8
Muffin, cake-style, berry, commercial0.7
Muffin, cake-style, chocolate chip, commercial0
Muffin, English style, from white flour0.4
Muffin, English style, from white flour, toasted0.4
Mulberry, raw2.3
Mullet, yelloweye, fillet, baked, no added fat0
Mullet, yelloweye, fillet, raw0
Mullet, yelloweye, fillet, steamed, no added fat0
Mulloway, flesh, baked, no added fat0
Mulloway, flesh, raw0
Mulloway, flesh, steamed, no added fat0
MushroomHigh
Mushroom, common, fresh, fried, no added fat0
Mushroom, common, fresh, raw0
Mushroom, common, vitamin D enhanced, fresh, fried, no added fat0
Mushroom, common, vitamin D enhanced, fresh, raw0
Mussel, blue, steamed0
Mustard powder0
Mustard, cream style1.2
Mutton, all cuts, separable fat, cooked0
Mutton, all cuts, separable fat, raw0
Mutton, boneless dice or strips, shoulder, lean, casseroled, no added fat0
Mutton, boneless dice or strips, shoulder, lean, raw0
Mutton, boneless dice or strips, shoulder, semi-trimmed, casseroled, no added fat0
Mutton, boneless dice or strips, shoulder, semi-trimmed, raw0
Mutton, boneless dice or strips, shoulder, untrimmed, casseroled, no added fat0
Mutton, boneless dice or strips, shoulder, untrimmed, raw0
Mutton, roasting piece, with bone, leg, lean, raw0
Mutton, roasting piece, with bone, leg, lean, roasted, no added fat0
Mutton, roasting piece, with bone, leg, semi-trimmed, raw0
Mutton, roasting piece, with bone, leg, semi-trimmed, roasted, no added fat0
Mutton, roasting piece, with bone, leg, untrimmed, raw0
Mutton, roasting piece, with bone, leg, untrimmed, roasted, no added fat0
Nectarine, yellow, unpeeled, raw2.7
Noodle, rice stick, boiled, drained0
Noodle, wheat with egg, plain, boiled, no added fat0
Noodle, wheat, fresh, soaked, drained0
Noodle, wheat, instant, flavoured, boiled, drained0
Noodle, wheat, instant, flavoured, boiled, undrained0
Noodle, wheat, instant, flavoured, dry, uncooked0
Nut butters without HFCSLow
Nut, almond meal0
Nut, almond, with skin, raw, unsalted0.3
Nut, almond, with skin, roasted, unsalted0.3
Nut, brazil, raw or blanched, unsalted0
Nut, cashew, raw, unsalted0
Nut, cashew, roasted, salted0
Nut, cashew, roasted, unsalted0
Nut, hazelnut, raw, unsalted0
Nut, macadamia, raw, unsalted0
Nut, peanut, with skin, raw, unsalted0
Nut, peanut, with skin, roasted, with oil, salted0
Nut, peanut, without skin, roasted, with oil, salted0
Nut, peanut, without skin, roasted, with oil, unsalted0
Nut, pecan, raw, unsalted0
Nut, pine, raw, unsalted0
Nut, pistachio, raw, unsalted0
Nut, walnut, raw, unsalted0
Oat beverage, fluid, added calcium0
Oat beverage, fluid, unfortified0
OatmealLow
Oats, hulled, uncooked0
Oats, rolled, mixed with sugar or honey & other flavours, uncooked0.3
Oats, rolled, uncooked0
Oil, blend of monounsaturated vegetable oils0
Oil, blend of polyunsaturated vegetable oils0
Oil, canola0
Oil, copha0
Oil, olive0
Oil, peanut0
Oil, rice bran0
Oil, soybean0
Oil, sunflower0
Oil, vegetable0
OkraHigh
Olive, green or black, drained0
Onion, mature, brown skinned, peeled, fresh, fried, no added fat2.7
Onion, mature, brown skinned, peeled, raw1.7
Onion, mature, red skinned, fried, no added fat3.2
Onion, mature, red skinned, raw2
Onion, mature, white skinned, peeled, fresh, fried, no added fat2.2
Onion, mature, white skinned, peeled, fresh, raw1.4
Onion, spring, fresh, fried, no added fat3.7
Onion, spring, fresh, raw2.3
OnionsHigh
Orange, navel, peeled, raw2.1
Orange, peeled, raw2.1
Orange, valencia, peeled, raw2.1
Ostrich, fan fillet, raw0
Ostrich, moon steak, raw0
Oyster, aquacultured, raw0
Oyster, native, aquacultured, raw0
Oyster, Pacific, aquacultured, raw0
Oyster, Sydney rock, aquacultured, raw0
Parsley, continental, fresh, raw0.3
Parsley, curly, fresh, raw0.1
ParsnipLow
Parsnip, peeled, fresh, baked, no added fat1
Parsnip, peeled, fresh, boiled, drained0.9
Parsnip, peeled, fresh, raw0.8
Passionfruit, pulp, canned1
Passionfruit, raw1.9
PastaHigh
Pasta – gluten free, without HFCSLow
Pasta in cream based sauce, dry mix0
Pasta in cream based sauce, prepared from dry mix0
Pasta, gluten free, boiled from dry, no added salt0
Pasta, legume based, boiled, no added salt0
Pasta, white wheat flour & egg, boiled from dry, no added salt0
Pasta, white wheat flour & spinach, boiled from dry, no added salt0
Pasta, white wheat flour & spinach, dry0.2
Pasta, white wheat flour, boiled from dry, no added salt0
Pasta, white wheat flour, dry0
Pasta, white wheat flour, fresh, boiled, no added salt0
Pasta, wholemeal wheat flour, boiled from dry, no added salt0
Pasta, wholemeal wheat flour, dry0
Paste, green curry, commercial2.1
Paste, Indian style curry, commercial2.3
Paste, soybean0.6
Pastry, filled with spinach & cheese, purchased frozen, baked0
Pastry, filo, commercial, baked0
Pastry, filo, commercial, raw0
Pastry, puff, vegetable oil, commercial, baked0
Pastry, puff, vegetable oil, commercial, raw0
Pastry, puff, with butter, commercial, baked0
Pastry, puff, with butter, commercial, raw0
Pastry, shortcrust style, commercial, baked0
Pastry, shortcrust style, commercial, raw0
Pawpaw (papaya), peeled, raw3.3
Pea, green, fresh, boiled, drained0
Pea, green, fresh, raw0.3
Pea, green, frozen, boiled, drained0.1
Pea, split, dried0.1
Peach, canned in pear juice3.7
Peach, canned in pear juice, drained3.6
Peach, canned in pear juice, juice only3.8
Peach, yellow, unpeeled, raw1.6
Peanut butter, smooth & crunchy, added sugar & salt0
Pear, brown skin, unpeeled, raw6.3
Pear, canned in pear juice6.5
Pear, canned in pear juice, drained6.4
Pear, canned in pear juice, juice only6.6
Pear, green skin, unpeeled, raw6.2
Pear, nashi, unpeeled, raw6
Pear, Packham’s triumph, unpeeled, raw6.2
Pear, William Bartlett, unpeeled, raw6.8
PeasHigh
Pepper, black, ground0.2
Persimmon, peeled, raw7.8
Pie, savoury, meat, commercial, ready to eat0
Pie, savoury, meat, purchased frozen, baked0
Pie, steak & kidney, canned0
Pie, sweet, apple, commercial2.3
Pigeon (squab), whole, raw0
Pikelet or pancake, sweet, commercial0.3
Pikelet, plain, homemade0
PineappleLow
Pineapple, canned in juice, drained3.8
Pineapple, canned in pineapple juice4.2
Pineapple, canned in pineapple juice, juice only3.2
Pineapple, canned in syrup9.1
Pineapple, canned in syrup, drained4.7
Pineapple, canned in syrup, syrup only5.1
Pineapple, peeled, raw1.9
Pizza, cheese & tomato, commercial0.7
Pizza, ham & pineapple, purchased frozen, baked0.9
Pizza, ham & pineapple, takeaway style1
Pizza, supreme, fast food chain0.8
Pizza, supreme, purchased frozen, baked0.4
Pizza, supreme, takeaway style0.3
Plum, dark, canned in syrup10
Plum, dark, canned in syrup, drained10
Plum, dark, canned in syrup, syrup only10.1
Plum, davidson (native), flesh2.5
Plum, salted17
Plum, unpeeled, raw1.8
Pomegranate, peeled, raw5.7
Popcorn without HFCSLow
Popcorn, commercial, butter flavoured, salted0
Pork, butterfly steak, lean, grilled, no added fat0
Pork, butterfly steak, lean, raw0
Pork, butterfly steak, untrimmed, grilled, no added fat0
Pork, butterfly steak, untrimmed, raw0
Pork, diced, untrimmed, fried, no added fat0
Pork, diced, untrimmed, raw0
Pork, fillet, fully-trimmed, baked, no added fat0
Pork, fillet, lean, raw0
Pork, forequarter (chop, roast, neck), separable fat, raw0
Pork, forequarter chop, lean, BBQ’d, no added fat0
Pork, forequarter chop, lean, raw0
Pork, forequarter chop, semi-trimmed, BBQ’d, no added fat0
Pork, forequarter chop, untrimmed, BBQ’d, no added fat0
Pork, forequarter chop, untrimmed, raw0
Pork, forequarter shoulder roast, lean, BBQ’d, no added fat0
Pork, forequarter shoulder roast, lean, raw0
Pork, forequarter shoulder roast, semi-trimmed, BBQ’d, no added fat0
Pork, forequarter shoulder roast, untrimmed, BBQ’d, no added fat0
Pork, forequarter shoulder roast, untrimmed, raw0
Pork, forequarter, separable fat, BBQ’d, no added fat0
Pork, leg roast, untrimmed, baked, no added fat0
Pork, leg roast, untrimmed, raw0
Pork, leg steak (round, rump, topside, silverside), lean, fried, no added fat0
Pork, leg steak (round, rump, topside, silverside), lean, raw0
Pork, leg steak (round, rump, topside, silverside), untrimmed, fried, no added fat0
Pork, leg steak (round, rump, topside, silverside), untrimmed, raw0
Pork, leg steak (rump), separable fat, fried, no added fat0
Pork, leg steak (rump), separable fat, raw0
Pork, loin chop, lean, BBQ’d, no added fat0
Pork, loin chop, lean, raw0
Pork, loin chop, semi-trimmed, BBQ’d, no added fat0
Pork, loin chop, semi-trimmed, raw0
Pork, loin chop, separable fat, BBQ’d, no added fat0
Pork, loin chop, separable fat, raw0
Pork, loin chop, untrimmed, BBQ’d, no added fat0
Pork, loin chop, untrimmed, raw0
Pork, loin cutlet, untrimmed, fried, no added fat0
Pork, loin cutlet, untrimmed, raw0
Pork, loin roast, lean, baked, no added fat0
Pork, loin roast, lean, raw0
Pork, loin roast, separable fat, baked, no added fat0
Pork, loin roast, separable fat, raw0
Pork, loin roast, untrimmed, baked, no added fat0
Pork, loin roast, untrimmed, raw0
Pork, medallion or loin steak, lean, fried, no added fat0
Pork, medallion or loin steak, lean, raw0
Pork, medallion or loin steak, separable fat, fried, no added fat0
Pork, medallion or loin steak, separable fat, raw0
Pork, medallion or loin steak, untrimmed, fried, no added fat0
Pork, medallion or loin steak, untrimmed, raw0
Pork, mince, as purchased, fried, no added fat0
Pork, mince, untrimmed, raw0
Pork, round mini roast, lean, baked, no added fat0
Pork, round mini roast, lean, raw0
Pork, round mini roast, separable fat, baked, no added fat0
Pork, round mini roast, separable fat, raw0
Pork, round mini roast, untrimmed, baked, no added fat0
Pork, round mini roast, untrimmed, raw0
Pork, round steak, lean, fried, no added fat0
Pork, round steak, lean, raw0
Pork, rump steak, lean, fried, no added fat0
Pork, rump steak, lean, raw0
Pork, rump steak, untrimmed, fried, no added fat0
Pork, rump steak, untrimmed, raw0
Pork, scotch roast, lean, baked, no added fat0
Pork, scotch roast, lean, raw0
Pork, scotch roast, separable fat, baked, no added fat0
Pork, scotch roast, separable fat, raw0
Pork, scotch roast, untrimmed, baked, no added fat0
Pork, scotch roast, untrimmed, raw0
Pork, silverside steak, lean, fried, no added fat0
Pork, silverside steak, lean, raw0
Pork, silverside steak, untrimmed, raw0
Pork, spare ribs, untrimmed, baked, no added fat0
Pork, spare ribs, untrimmed, raw0
Pork, strips, untrimmed, fried, no added fat0
Pork, strips, untrimmed, raw0
Pork, topside steak, lean, fried, no added fat0
Pork, topside steak, lean, raw0
Pork, topside steak, untrimmed, fried, no added fat0
Porridge, rolled oats mixed with sugar or honey & other flavours, prepared with cows milk0.1
Porridge, rolled oats, prepared with regular fat cows milk0
Porridge, rolled oats, prepared with water0
Potato crisps or chips, flavoured (other than salt & vinegar)0
Potato crisps or chips, plain, salted0
Potato crisps or chips, salt & vinegar flavoured0
Potato straws, French fries, plain0
Potato, chips, regular, fast food outlet, deep fried, blended oil, salted0
Potato, chips, regular, fast food outlet, deep fried, monounsaturated oil, salted0
Potato, chips, regular, independent takeaway outlet, deep fried, blended oil, salted0
Potato, chips, regular, purchased frozen, baked, no added fat0
Potato, coliban, peeled, baked, no added fat0.4
Potato, coliban, peeled, boiled, drained0
Potato, coliban, peeled, raw0.3
Potato, desiree, peeled, baked, no added fat1.2
Potato, desiree, peeled, boiled, drained0.8
Potato, desiree, peeled, raw0.8
Potato, fries, fast food outlet, deep fried, monounsaturated oil, salted0
Potato, fries, independent takeaway outlet, deep fried, blended oil, salted0
Potato, new, peeled, baked, no added fat0.1
Potato, new, peeled, boiled, drained0
Potato, new, peeled, raw0
Potato, pale skin, peeled, baked, no added fat0.4
Potato, pale skin, peeled, boiled, drained0.2
Potato, pale skin, peeled, raw0.3
Potato, pontiac, peeled, baked, no added fat0.3
Potato, pontiac, peeled, boiled, drained0.2
Potato, pontiac, peeled, raw0.2
Potato, red skin, peeled, baked, no added fat1.2
Potato, red skin, peeled, boiled, drained0.2
Potato, red skin, peeled, raw0.8
Potato, sebago, peeled, baked, no added fat0.1
Potato, sebago, peeled, boiled, drained0
Potato, sebago, peeled, raw0
PoultryLow
Prawn, banana, aquacultured, purchased cooked0
Prawn, banana, wild, flesh, raw0
Prawn, black tiger, aquacultured, purchased cooked0
Prawn, brown tiger, wild, flesh, raw0
Prawn, endeavour, wild, flesh, raw0
Prawn, flesh, cooked from raw, no added fat0
Prawn, flesh, raw (green)0
Prawn, school, wild, flesh, raw0
Prawn, Western king, wild, flesh, raw0
Prickly pear, peeled, raw3.9
Prosciutto0
Protein powder, whey based, protein >70%, unfortified0
Protein powder, whey based, protein >70%, unfortified, prepared with water0
Prune (dried plum)11.9
PrunesHigh
Psyllium, uncooked0
Pudding, chocolate, homemade0
Pumpkin, butternut, peeled, fresh, baked, no added fat0.4
Pumpkin, butternut, peeled, fresh, boiled, drained0.3
Pumpkin, butternut, peeled, fresh, raw0.3
Pumpkin, golden nugget, peeled, fresh, baked, no added fat1.3
Pumpkin, golden nugget, peeled, fresh, boiled, drained1.1
Pumpkin, golden nugget, peeled, fresh, raw1.1
Pumpkin, jarrahdale, peeled, fresh, baked, no added fat1.2
Pumpkin, jarrahdale, peeled, fresh, boiled, drained1
Pumpkin, jarrahdale, peeled, fresh, raw1
Pumpkin, peeled, fresh, baked, no added fat1.8
Pumpkin, peeled, fresh, boiled, drained1.6
Pumpkin, peeled, fresh, raw1.5
Pumpkin, Queensland blue, peeled, fresh, baked, no added fat1.2
Pumpkin, Queensland blue, peeled, fresh, boiled, drained1
Pumpkin, Queensland blue, peeled, fresh, raw1
Quail, lean flesh & skin, baked, no added fat0
Quail, lean flesh & skin, raw0
Quandong, fruit, flesh4.6
Quince, peeled, raw6.4
QuinoaLow
Rabbit, farmed, whole, raw0
Rabbit, flesh, casseroled, no added fat0
RadishLow
Radish, red skinned, unpeeled, raw0.8
Radish, white skinned, peeled, raw1.3
RaisinsHigh
Rambutan, raw3
Raspberry, canned in syrup7.8
Raspberry, canned in syrup, drained7.3
Raspberry, canned in syrup, syrup only8.1
Raspberry, purchased frozen3.5
Raspberry, raw3.5
Red pepper / Red capsicumHigh
RhubarbLow
Rhubarb, stalk, raw0.7
RiceLow
Rice beverage, fluid, added calcium0
Rice milk without HFCSLow
Rice, brown, boiled, no added salt0
Rice, white, boiled or rice cooker, no added salt0.1
Rice, white, fried with bacon or ham, egg, prawns & vegetables0
Rice, white, purchased as ‘instant’, microwaved0
Rocket, fresh, raw0
Rye breads without HFCSLow
Salami, all varieties, raw0
Salmon, Atlantic, fillet, grilled, no added fat0
Salmon, Atlantic, fillet, raw0
Salmon, Atlantic, fillet, steamed, no added fat0
Salmon, flavoured, canned, undrained1.3
Salmon, pink, canned in brine, drained0
Salmon, red, canned in brine, drained0
Salmon, smoked, sliced0
Salt substitute, potassium chloride0
Salt, table, iodised0
Salt, table, non-iodised0
Sauce, barbecue, commercial10.6
Sauce, butter chicken, commercial1.4
Sauce, fish, commercial0
Sauce, hoi sin (hoisin), commercial9.7
Sauce, oyster, commercial1.6
Sauce, pasta or simmer, commercial, low fat0.9
Sauce, pasta, basil pesto, commercial0.4
Sauce, pasta, bolognese, homemade using beef mince & commercial tomato based sauce1.3
Sauce, pasta, bolognese, homemade using beef mince & homemade tomato based sauce1.4
Sauce, pasta, cheese or cream-based, commercial0.4
Sauce, pasta, tomato-based, commercial, heated2.6
Sauce, plum, commercial24.3
Sauce, rogan josh, commercial1.2
Sauce, salsa, tomato-based, commercial2.2
Sauce, simmer for chicken, commercial0.9
Sauce, simmer, curry flavoured, commercial2.4
Sauce, soy, commercial0.2
Sauce, soy, commercial, reduced salt0.3
Sauce, tomato, commercial4.3
Sauce, tomato, commercial, reduced salt4.3
Sauce, white, savoury, homemade0
Sauce, Worcestershire, commercial6.8
Sausage roll, commercial, ready to eat0.2
Sausage roll, purchased frozen, baked0.2
Sausage, beef, fried, no added fat0
Sausage, beef, grilled, no added fat0
Sausage, beef, raw0.1
Sausage, chicken, flavoured, fried, no added fat0
Sausage, chicken, plain, fried, no added fat0
Sausage, chorizo, fried, no added fat0
Sausage, chorizo, uncooked0
Sausage, lamb, flavoured, fried, no added fat0.4
Sausage, lamb, plain, fried, no added fat0.4
Sausage, pork, fried, no added fat0
Sausage, vegetarian style, added Fe, Zn and vitamin B12, raw0.6
Sausage, vegetarian style, fried, no added fat0.6
Sausage, vegetarian style, unfortified, raw0.6
Sausages & vegetables, canned0.6
Scallop, fried, no added fat0
Scallop, raw0
Scone, plain, commercial0
Seaweed, boiled, drained0
Seaweed, nori, dried0
Seed, chia, dried0
Seed, linseed or flaxseed0
Seed, pumpkin, hulled & dried0
Seed, sunflower0
Semolina, boiled, no added fat or salt0
Semolina, uncooked0
Shallot, peeled, fresh, fried, no added fat2.6
Shallot, peeled, fresh, raw1.6
ShallotsHigh
Shark, battered, deep-fried, takeaway outlet0
Shark, fillet, without skin, baked, no added fat0
Shark, fillet, without skin, raw0
Shark, fillet, without skin, steamed, no added fat0
Silver perch, aquacultured, baked, no added fat0
Silver perch, aquacultured, raw0
Silver perch, aquacultured, steamed, no added fat0
Silverbeet, fresh, boiled, drained0.6
Silverbeet, fresh, raw0.5
Slice, brownie, chocolate, without nuts, commercial0.2
Slice, caramel1.4
Snack, grain based, extruded, flavoured0
Snapper, fillet, baked, no added fat0
Snapper, fillet, raw0
Snapper, fillet, steamed, no added fat0
Snow pea, fresh, boiled, drained0.2
Snow pea, fresh, fried, no added fat0.2
Snow pea, fresh, raw0.2
Soba noodlesLow
Soft drink, cola flavour3
Soft drink, cola flavour, decaffeinated3
Soft drink, cola flavour, intense sweetened or diet0
Soft drink, cola flavour, intense sweetened or diet, decaffeinated0
Soft drink, energy drink, Red Bull1.8
Soft drink, energy drink, V1.8
Soft drink, fruit flavours1
Soft drink, tonic water, intense sweetened or diet0
Soup, broth style, with meat & noodles, instant dry mix0
Soup, broth style, with meat, instant dry mix0
Soup, chicken & noodle, cup of soup, prepared from instant dry mix with water0
Soup, cream variety, instant dry mix0
Soup, vegetable & noodle, instant dry mix0
Soup, vegetable, instant dry mix0
Soy beverage, reduced fat (1% fat), added Ca & vitamins A, B1, B2 & B120
Soy beverage, regular fat (3% fat), added Ca0
Soy beverage, regular fat (3% fat), added Ca & vitamins A, B1, B2 & B120
Soy beverage, regular fat (3% fat), unfortified0
Soy milk without HFCSLow
Spaghetti in tomato & cheese sauce, canned1.3
Spaghetti in tomato & cheese sauce, canned, reduced salt1.3
Spam, canned0
SpinachLow
Spinach, baby, fresh, raw0
Spinach, Mature English, fresh, boiled, drained0.2
Spinach, Mature English, fresh, raw0.2
Spinach, water, fresh, raw0.3
Split peasLow
Spread, hazelnut & chocolate flavoured0
Spread, yeast, marmite2
Spread, yeast, vegemite0
Spring roll, meat & vegetable filling, commercial, deep fried0.1
Sprout, alfalfa, fresh, raw0.2
Sprout, bean, fresh, raw0.5
Squash, button, fresh, boiled, drained1.5
Squash, button, fresh, raw1.3
Squash, scallopini, fresh, boiled, drained1.3
Squash, scallopini, fresh, raw1.1
Squid or calamari, fried, no added fat0
Squid or calamari, raw0
Starch, potato0
Steak & vegetables, canned0.4
Stock, dry powder or cube0.1
StrawberriesLow
Strawberry, canned in syrup8.8
Strawberry, canned in syrup, drained8.7
Strawberry, canned in syrup, syrup only8.8
Strawberry, purchased frozen2
Strawberry, raw2
Sugar, brown1
Sugar, raw0
Sugar, white, granulated or lump0
Sugar, white, icing0
Sugar, white, icing mixture0
Sultana37.3
Swede, peeled, fresh, boiled, drained1.4
Swede, peeled, fresh, raw1.3
Sweet potatoLow
Sweet potato, orange flesh, peeled, fresh, baked, no added fat1.5
Sweet potato, orange flesh, peeled, fresh, boiled, drained1.3
Sweet potato, orange flesh, peeled, fresh, raw1.2
Syrup, golden22
Syrup, maple, pure0.5
Taco seasoning mix, chilli-based2
Taco shell, from corn flour, plain0
Tahini, sesame seed pulp0
Tamarillo, peeled, raw0.9
Tangelo, peeled, raw1
Tangerine or tangor, peeled, raw1.8
Tapioca, pearl or seed style, boiled, no added fat or salt0
Tapioca, pearl or seed style, uncooked0
Taro, peeled, fresh, boiled, drained0.2
Taro, peeled, fresh, raw0.2
Tart, custard, commercial0
Tilapia, fillet, baked, no added fat0
Tilapia, fillet, raw0
Tilapia, fillet, steamed, no added fat0
TofuLow
Tofu (soy bean curd), firm, as purchased0
Tomato – plumLow
Tomato pasteHigh
Tomato products (canned)High
Tomato sauceHigh
Tomato, cherry, raw1.9
Tomato, common, raw1.4
Tomato, paste, no added salt5.2
Tomato, paste, with added salt5.4
Tomato, roma, raw1.2
Tomato, sundried20.2
Tomato, whole, canned in tomato juice, drained1.6
Tomato, whole, canned in tomato juice, undrained1.6
Trout, ocean, aquacultured, fillet, without skin, baked, no added fat0
Trout, ocean, aquacultured, fillet, without skin, raw0
Trout, ocean, aquacultured, fillet, without skin, steamed, no added fat0
Trout, rainbow, aquacultured, baked, no added fat0
Trout, rainbow, aquacultured, raw0
Trout, rainbow, aquacultured, steamed, no added fat0
Tuna, canned in brine, drained0
Tuna, flavoured, canned in oil, drained0.5
Tuna, yellowfin, flesh, baked, no added fat0
Tuna, yellowfin, flesh, raw0
Tuna, yellowfin, flesh, steamed, no added fat0
TurkeyLow
Turkey, breast, lean flesh, baked, no added fat0
Turkey, breast, lean flesh, raw0
Turkey, breast, lean flesh, skin & fat, baked, no added fat0
Turkey, breast, lean flesh, skin & fat, raw0
Turkey, hindquarter, lean flesh, baked, no added fat0
Turkey, hindquarter, lean flesh, raw0
Turkey, hindquarter, lean flesh, skin & fat, baked, no added fat0
Turkey, hindquarter, lean flesh, skin & fat, raw0
Turnip greensLow
Turnip, white, peeled, fresh, boiled, no added fat1.4
Turnip, white, peeled, fresh, raw1.3
Veal, all cuts, separable fat, cooked0
Veal, all cuts, separable fat, raw0
Veal, boneless dice or strips, lean, raw0
Veal, boneless dice or strips, lean, stir-fried, no added fat0
Veal, boneless dice or strips, untrimmed, raw0
Veal, boneless dice or strips, untrimmed, stir-fried, no added fat0
Veal, cutlet, with bone, lean, grilled, no added fat0
Veal, cutlet, with bone, lean, raw0
Veal, cutlet, with bone, semi-trimmed, grilled, no added fat0
Veal, cutlet, with bone, semi-trimmed, raw0
Veal, cutlet, with bone, untrimmed, grilled, no added fat0
Veal, cutlet, with bone, untrimmed, raw0
Veal, diced, lean, raw0
Veal, diced, lean, stir-fried, no added fat0
Veal, diced, untrimmed, raw0
Veal, diced, untrimmed, stir-fried, no added fat0
Veal, steak, boneless, leg, lean, grilled, no added fat0
Veal, steak, boneless, leg, lean, raw0
Veal, steak, boneless, leg, untrimmed, grilled, no added fat0
Veal, steak, boneless, leg, untrimmed, raw0
Veal, stir-fry strips, lean, raw0
Veal, stir-fry strips, lean, stir-fried, no added fat0
Veal, stir-fry strips, untrimmed, raw0
Veal, stir-fry strips, untrimmed, stir-fried, no added fat0
Vegetable crisps or chips, sweet potato & taro, flavoured1.8
Water chestnut, peeled, canned, drained0.7
Water, bottled, still0
Water, coconut, commercial0.7
Water, soda0
Water, tap0
Watercress, raw0.1
Wattle seed (acacia), ground0
Wax jambu, raw2.4
Wheat bran, unprocessed, uncooked0
Wheat germ0
Wheat-based foodsHigh
White potatoLow
Whiting, King George, flesh, baked, no added fat0
Whiting, King George, flesh, raw0
Whiting, King George, flesh, steamed, no added fat0
Wine, fortified, port7.3
Wine, fortified, sherry, dry style (approximately 1% sugars)0.6
Wine, fortified, sherry, sweet style (approximately 11% sugars)6.3
Wine, red0.1
Wine, red, cabernet sauvignon0.1
Wine, red, cooked0.1
Wine, red, merlot0.2
Wine, red, pinot noir0
Wine, red, shiraz0.1
Wine, rose0.5
Wine, white0.1
Wine, white, chardonnay0.1
Wine, white, cooked0.2
Wine, white, riesling0.3
Wine, white, sauvignon blanc0
Wine, white, semillon0.1
Wine, white, sparkling0.5
Wine, white, sweet dessert style9.1
Winter squashLow
Yeast, dry powder0
Yoghurt without HFCSLow
Yoghurt, almond based, flavoured0.4
Yoghurt, apricot pieces or flavoured, regular fat (3% fat)0
Yoghurt, coconut based, flavoured0.4
Yoghurt, flavoured, high fat (approx 5%)0.5
Yoghurt, flavoured, low fat (0.2%), intense sweetened, increased protein0
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, drained0.7
Zucchini, golden, fresh, unpeeled, fried, no added fat0.8
Zucchini, golden, fresh, unpeeled, raw0.6
Zucchini, green skin, fresh, unpeeled, boiled, drained1.1
Zucchini, green skin, fresh, unpeeled, fried, no added fat1.3
Zucchini, green skin, fresh, unpeeled, raw0.9


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