Omega-3 fatty acids food list (searchable)

Table laden with high omega-3 foods, salmon, nuts, capsules, oils.
  • Jessica Lloyd Lead Naturopath and founder of My Vagina clinic
    Author: Jessica Lloyd
    Senior Naturopath | BHSc(N) | ISSVD, ISSWSH, BSSM, ATMS
Last reviewed: July 17, 2025
Food NameOmega 3 FA (%T)
Seaweed, nori, dried51.7
Scallop, raw49.6
Squid or calamari, raw46.3
Mussel, blue, steamed43.833
Sauce, fish, commercial37.5
Blue grenadier, flesh, raw37.305
Blue grenadier, flesh, baked, no added fat37.305
Blue grenadier, flesh, steamed, no added fat37.305
Shark, fillet, without skin, raw37.305
Tuna, yellowfin, flesh, raw34.71
Oyster, Sydney rock, aquacultured, raw33.264
Prawn, brown tiger, wild, flesh, raw32.725
Tuna, canned in brine, drained32.133
Oyster, Pacific, aquacultured, raw32.017
Prawn, Western king, wild, flesh, raw31.317
Oyster, native, aquacultured, raw30.266
Salmon, pink, canned in brine, drained29.98
Crab, flesh, purchased steamed or boiled29.402
Cod or hake, smoked, steamed28.8
Prawn, banana, wild, flesh, raw28.442
Mackerel, raw28.292
Flathead, flesh, raw26.9
Flathead, flesh, steamed, no added fat26.4
Octopus, raw25.955
Cod, smoked, raw25.6
Prawn, banana, aquacultured, purchased cooked25.426
Lobster, southern rock, wild, flesh, raw25.143
Sprat, blue, wild caught, flesh, skin & bones, raw25.071
Prawn, endeavour, wild, flesh, raw24.413
Abalone, black lip, aquacultured, raw24.215
Salmon, red, canned in brine, drained24.12
Mulloway, flesh, steamed, no added fat23.7
Snapper, fillet, raw23.7
Whiting, King George, flesh, steamed, no added fat23.7
Sardine, Australian, whole, raw23.668
Mulloway, flesh, raw23.5
Whiting, King George, flesh, raw22.7
Prawn, school, wild, flesh, raw22.186
Prawn, black tiger, aquacultured, purchased cooked22.059
Bream, fillet, raw21.1
Bream, fillet, steamed, no added fat20.6
Trout, rainbow, aquacultured, raw19.637
Gemfish, flesh, raw19.6
Gemfish, flesh, steamed, no added fat19.6
Morwong, fillet, raw19
Kingfish, yellowtail, aquacultured, fillet, with skin, raw18.622
Paste, shrimp17.749
Morwong, fillet, steamed, no added fat17.7
Abalone, black lip, wild, raw17.394
Abalone, green lip, wild, raw16.85
Salmon, Pacific King, fillet, skinless, raw16.7
Abalone, green lip, aquacultured, raw15.758
Abalone, brown lip, wild, raw15.373
Trout, ocean, aquacultured, fillet, without skin, raw14.862
Barramundi, aquacultured, fillet, raw14.637
Salmon, Atlantic, fillet, raw14.617
Mullet, yelloweye, fillet, steamed, no added fat14.5
Mullet, yelloweye, fillet, raw10.7
Salmon, smoked, sliced9.4
Sauce, Worcestershire, commercial9.1
Anchovy, canned in oil, drained9.1
Silver perch, aquacultured, raw8.72
Veal, steak, boneless, leg, lean, raw7.809
Salmon, flavoured, canned, undrained7.3
Veal, cutlet, with bone, lean, raw6.87
Lamb, liver, grilled, no added fat6.5
Kangaroo, loin fillet, raw6.05
Fish finger, crumbed, purchased frozen, raw6
Veal, steak, boneless, leg, lean, grilled, no added fat5.969
Kangaroo, steak, as purchased, raw5.9
Kangaroo, rump, raw5.75
Milkfish, aquacultured, flesh, raw5.493
Crocodile, back leg, raw5.1
Bassa, fillet, raw4.713
Veal, cutlet, with bone, lean, grilled, no added fat4.579
Veal, diced, lean, stir-fried, no added fat4.486
Veal, stir-fry strips, lean, stir-fried, no added fat4.486
Kangaroo, loin fillet, grilled, no added fat4.4
Veal, diced, lean, raw4.394
Veal, stir-fry strips, lean, raw4.394
Beef, steak, boneless, round, lean, grilled, no added fat4.377
Beef, steak, boneless, round, lean, raw4.157
Tuna, flavoured, canned in oil, drained3.9
Beef, steak, boneless or bone-in, blade, lean, raw3.815
Beef, casserole meat, boneless, chuck, lean, raw3.815
Buffalo, swamp, topside, raw3.7
Beef, casserole meat, boneless or bone-in, shin, lean, raw3.6
Beef, silverside roast, lean, roasted, no added fat3.514
Beef, topside roast, lean, roasted, no added fat3.514
Mutton, roasting piece, with bone, leg, lean, raw3.331
Mutton, boneless dice or strips, shoulder, lean, raw3.314
Paste, green curry, commercial3.25
Ostrich, fan fillet, raw3.2
Beef, diced, lean, dry-fried, no added fat3.17
Beef, stir-fry strips, lean, dry-fried, no added fat3.17
Beef, diced, lean, raw3.149
Beef, stir-fry strips, lean, raw3.149
Buffalo, swamp, cube roll, raw3
Goat, leg, lean, baked, no added fat2.95
Crocodile, tail fillet, raw2.9
Mutton, boneless dice or strips, shoulder, lean, casseroled, no added fat2.862
Tilapia, fillet, raw2.85
Beef, rump steak, lean, raw2.836
Fish, white flesh, crumbed, packaged frozen, baked, no added fat2.8
Beef, rump steak, lean, grilled, no added fat2.58
Egg, chicken, whole, omega-3 polyunsaturate enriched, raw2.525
Beef, silverside roast, lean, raw2.497
Beef, topside roast, lean, raw2.497
Beef, steak, boneless, fillet or tenderloin, lean, grilled, no added fat2.486
Beef, steak, boneless, scotch fillet, lean, grilled, no added fat2.486
Beef, sirloin steak, lean, grilled, no added fat2.486
Beef, steak, with bone, T-bone, lean, grilled, no added fat2.486
Lamb, diced, lean, raw2.467
Lamb, roasting piece, shoulder, lean, raw2.467
Lamb, chop, with bone, forequarter, lean, raw2.467
Bread, from white flour, added omega-3 polyunsaturates2.42
Duck, breast, lean, raw2.4
Buffalo, riverine, topside, raw2.4
Goat, leg, lean, raw2.3
Lamb, cutlet or frenched cutlet, with bone, lean, grilled, no added fat2.216
Lamb, loin chop, lean, grilled, no added fat2.216
Ostrich, moon steak, raw2.2
Beef, steak, boneless or bone-in, blade, lean, grilled, no added fat2.175
Beef, casserole meat, boneless, chuck, lean, casseroled, no added fat2.175
Cloves, dried, ground2.145
Fish, eel, raw2.11
Mutton, roasting piece, with bone, leg, lean, roasted, no added fat2.102
Goat, loin, lean, raw2.1
Crocodile, steak, as purchased, raw2.1
Kangaroo, tail, raw2.1
Kangaroo, rump, baked, no added fat2.1
Beef, casserole meat, boneless or bone-in, shin, lean, casseroled, no added fat2.05
Lamb, chop, with bone, chump, lean, grilled, no added fat2.017
Lamb, leg roast, lean, roasted, no added fat2.017
Lamb, mince, stir-fried, no added fat2.017
Lamb, mini roast, lean, roasted, no added fat2.017
Lamb, stir-fry strips, lean, stir-fried, no added fat2.017
Beef, steak, boneless, fillet or tenderloin, lean, raw1.986
Beef, steak, boneless, scotch fillet, lean, raw1.986
Beef, sirloin steak, lean, raw1.986
Beef, steak, with bone, T-bone, lean, raw1.986
Goat, forequarter, lean, baked, no added fat1.9
Goat, loin, lean, baked, no added fat1.9
Milk, cow, fluid, reduced fat (1.5% fat), added omega 3 polyunsaturates1.875
Chicken, breast, lean flesh, raw1.8
Fish, white flesh, battered, packaged frozen, baked, no added fat1.8
Goat, forequarter, lean, raw1.7
Lamb, chop, with bone, chump, lean, raw1.684
Lamb, leg roast, lean, raw1.684
Lamb, mince, raw1.684
Lamb, steak, boneless, lean, raw1.684
Lamb, stir-fry strips, lean, raw1.684
Lamb, cutlet or frenched cutlet, with bone, lean, raw1.633
Lamb, loin chop, lean, raw1.633
Chicken, breast, lean flesh, fried, no added fat1.55
Buffalo, riverine, cube roll, raw1.5
Lamb, diced, lean, stir-fried, no added fat1.396
Lamb, roasting piece, shoulder, lean, roasted, no added fat1.396
Lamb, chop, with bone, forequarter, lean, grilled, no added fat1.396
Pork, round steak, lean, raw1.3
Pork, round steak, lean, fried, no added fat1.3
Rabbit, farmed, whole, raw1.3
Sauce, oyster, commercial1.098
Pork, leg steak (round, rump, topside, silverside), lean, raw1.025
Pork, leg steak (round, rump, topside, silverside), lean, fried, no added fat1.025
Pork, loin chop, lean, raw1.02
Pork, loin chop, lean, BBQ’d, no added fat1.02
Pork, forequarter chop, lean, raw1
Pork, forequarter shoulder roast, lean, raw1
Pork, round mini roast, lean, raw1
Pork, round mini roast, lean, baked, no added fat1
Pork, topside steak, lean, raw1
Pork, topside steak, lean, fried, no added fat1
Camel, rump, raw1
Biscuit, sweet, wheatmeal0.95
Egg, chicken, whole, raw0.947
Egg, chicken, whole, hard-boiled0.93
Egg, chicken, yolk, raw0.9
Egg, chicken, yolk, hard-boiled0.9
Pork, butterfly steak, lean, raw0.9
Pork, medallion or loin steak, lean, raw0.9
Pork, medallion or loin steak, lean, fried, no added fat0.9
Pork, rump steak, lean, raw0.9
Pork, rump steak, lean, fried, no added fat0.9
Pork, silverside steak, lean, raw0.9
Pork, silverside steak, lean, fried, no added fat0.9
Pork, diced, untrimmed, raw0.8
Pork, diced, untrimmed, fried, no added fat0.8
Pork, strips, untrimmed, raw0.8
Pork, strips, untrimmed, fried, no added fat0.8
Chicken, mince, raw0.8
Biscuit, savoury, rice cracker, seaweed flavoured0.795
Quinoa, red, uncooked0.788
Quinoa, black, uncooked0.779
Quinoa, white, uncooked0.749
Lamb, eye of loin, lean, raw0.7
Lamb, fillet, lean, raw0.7
Chicken, drumstick, lean flesh, raw0.7
Chicken, wing, lean flesh, raw0.7
Shark, battered, deep-fried, takeaway outlet0.58
Flour, cornflour, from maize & wheat starch0.55
Beef, mince, lower fat, stir-fried, no added fat0.55
Biscuit, savoury, from rye flour, crispbread0.5
Pork, butterfly steak, lean, grilled, no added fat0.5
Pork, forequarter chop, lean, BBQ’d, no added fat0.5
Pork, forequarter shoulder roast, lean, BBQ’d, no added fat0.5
Pork, loin roast, lean, raw0.5
Pork, loin roast, lean, baked, no added fat0.5
Pork, scotch roast, lean, raw0.5
Pork, scotch roast, lean, baked, no added fat0.5
Chicken, breast, lean flesh, baked, no added fat0.5
Chicken, breast, lean flesh, grilled, no added fat0.5
Chicken, breast, lean flesh, casseroled, no added fat0.5
Chicken, schnitzel, baked without fat0.5
Emu, fan fillet, raw0.5
Beef, mince, lower fat, raw0.47
Camel, steak, as purchased, raw0.467
Chicken, processed luncheon meat, low or reduced fat0.45
Milk, human/breast, mature, fluid0.44
Cake, sponge, plain, commercial, uniced, unfilled0.4
Milk, cow, fluid, regular fat (3.5% fat), added omega 3 polyunsaturates0.4
Lamb, eye of loin, lean, microwaved, no added fat0.4
Lamb, fillet, lean, grilled, no added fat0.4
Pork, mince, untrimmed, raw0.4
Pork, mince, as purchased, fried, no added fat0.4
Turkey, breast, lean flesh, raw0.4
Turkey, breast, lean flesh, baked, no added fat0.4
Camel, cube roll, raw0.4
Salami, danish0.4
Salami, hungarian0.4
Salami, mettwurst0.4
Salami, milano0.4
Salami, pepperoni0.4
Ham, leg, lean0.377
Rice, white, fried with bacon or ham, egg, prawns & vegetables0.35
Veal, all cuts, separable fat, cooked0.34
Turkey, breast, lean flesh, skin & fat, raw0.336
Bulgur, uncooked0.3
Pastry, filled with spinach & cheese, purchased frozen, baked0.3
Paste, soybean0.3
Sauce, pasta, bolognese, homemade using beef mince & homemade tomato based sauce0.3
Milk, cow, powder, skim0.3
Beef, mince, higher fat, raw0.3
Chicken, thigh, lean flesh, raw0.3
Quail, lean flesh & skin, raw0.3
Quail, lean flesh & skin, baked, no added fat0.3
Emu, steak, as purchased, raw0.3
Rabbit, flesh, casseroled, no added fat0.3
Lamb, all cuts, separable fat, cooked0.287
Lamb, with bone, shin, lean, casseroled, no added fat0.287
Sausage, lamb, plain, fried, no added fat0.287
Sausage, lamb, flavoured, fried, no added fat0.287
Cheese, cheddar, natural, reduced fat (approximately 25%)0.28
Cheese, cheddar, natural, reduced fat (approximately 15%)0.28
Cheese, haloumi0.28
Beef, mince, regular fat, raw0.27
Mutton, all cuts, separable fat, raw0.266
Mutton, all cuts, separable fat, cooked0.266
Fish, battered or crumbed, from takeaway outlet, deep fried, blended frying fat, ready to eat0.257
Lamb, all cuts, separable fat, raw0.256
Lamb, with bone, shin, lean, raw0.256
Cream, thickened, regular fat (approximately 35%)0.217
Turkey, breast, lean flesh, skin & fat, baked, no added fat0.216
Flour, wheat, white, plain0.2
Flour, wheat, white, self-raising0.2
Flour, wheat, white, high protein or bread making flour0.2
Pasta, white wheat flour & egg, boiled from dry, no added salt0.2
Pie, steak & kidney, canned0.2
Sauce, pasta, bolognese, homemade using beef mince & commercial tomato based sauce0.2
Cheese, mozzarella0.2
Yoghurt, apricot pieces or flavoured, regular fat (3% fat)0.2
Yoghurt, strawberry pieces or flavoured, regular fat (3% fat)0.2
Goat, all cuts, separable fat, raw0.2
Goat, all cuts, separable fat, baked, no added fat0.2
Pork, belly, rind removed, raw0.2
Pork, belly, rind removed, baked, no added fat0.2
Pork, fillet, lean, raw0.2
Pork, fillet, fully-trimmed, baked, no added fat0.2
Pork, forequarter (chop, roast, neck), separable fat, raw0.2
Pork, forequarter, separable fat, BBQ’d, no added fat0.2
Pork, loin roast, separable fat, raw0.2
Pork, loin roast, separable fat, baked, no added fat0.2
Pork, round mini roast, separable fat, raw0.2
Pork, round mini roast, separable fat, baked, no added fat0.2
Bacon, middle rasher, separable lean, fried, no added fat0.2
Bacon, middle rasher, untrimmed, raw0.2
Beef, corned, canned0.2
Braised steak & onions, canned0.2
Salami, all varieties, raw0.2
Sausage, pork, fried, no added fat0.2
Sausages & vegetables, canned0.2
Steak & vegetables, canned0.2
Soup, vegetable, instant dry mix0.2
Cheese, edam0.198
Cheese, parmesan, dried, finely grated0.198
Frankfurt, cooked0.175
Milk, cow, fluid, skim (0.15% fat)0.167
Milk, cow, canned, evaporated, regular0.167
Milk, cow, canned, evaporated, reduced fat (approximately 2% fat)0.167
Capers, pickled, canned, drained0.167
Veal, all cuts, separable fat, raw0.164
Yoghurt, vanilla flavoured, low fat (less than 0.5% fat)0.15
Sausage, beef, fried, no added fat0.15
Dairy or yoghurt dessert, chocolate, regular fat0.138
Sausage, beef, grilled, no added fat0.133
Cheese, cheddar, processed, regular fat0.125
Ghee, clarified butter0.12
Biscuit, sweet, shortbread style, commercial0.112
Cheese, cheddar, natural, regular fat0.106
Biscuit, savoury, from wheat flour, crispbread, puffed & toasted0.1
Biscuit, savoury, rice cake, from brown rice, plain0.1
Pikelet, plain, homemade0.1
Hamburger, white roll, beef patty, with cheese, onion, pickles & sauce, fast food chain0.1
Hamburger, white roll, beef patty, with salad, independent takeaway outlet0.1
Noodle, wheat with egg, plain, boiled, no added fat0.1
Pasta, white wheat flour, fresh, uncooked0.1
Pasta, white wheat flour, fresh, boiled, no added salt0.1
Peanut butter, smooth & crunchy, added sugar & salt0.1
Cheese, blue vein0.1
Cheese, camembert0.1
Cheese, cottage0.1
Ice cream, vanilla flavour, premium or rich (~15% fat)0.1
Milk, cow, powder, regular fat, unfortified0.1
Milk, cow, powder, regular fat, added vitamins A & D0.1
Yoghurt, vanilla flavoured, (2% fat)0.1
Chicken, barbecued, with skin0.1
Chicken, drumstick, lean flesh, baked, no added fat0.1
Chicken, nugget, purchased from fast food chain, grilled0.1
Duck, lean flesh, raw0.1
Duck, lean flesh, baked, no added fat0.1
Prosciutto0.1
Sausage, chorizo, uncooked0.1
Pizza, ham & pineapple, purchased frozen, baked0.088
Pie, savoury, meat, commercial, ready to eat0.083
Milk, cow, canned, sweetened, condensed, regular0.075
Custard, vanilla, regular fat0.075
Beef, mince, regular fat, stir-fried, no added fat0.07
Beef, all cuts, separable fat, cooked, no added fat0.069
Bread, banana0.067
Cake, plain butter cake, commercial, uniced0.065
Cake, plain butter cake, commercial, iced0.065
Biscuit, savoury, rice cracker, plain0.062
Cake, mud, dark chocolate, commercial, chocolate ganache icing0.058
Biscuit, savoury, rice cracker, flavoured (excluding seaweed)0.05
Tart, custard, commercial0.047
Pie, savoury, meat, purchased frozen, baked0.043
Croissant, plain0.041
Pizza, cheese & tomato, commercial0.04
Pizza, supreme, takeaway style0.04
Beef, all cuts, separable fat, raw0.036
Milk, cow, fluid, regular fat (3.5% fat)0.032
Pasta, white wheat flour, dry0.025
Pasta, white wheat flour, boiled from dry, no added salt0.02
Dairy blend, butter & edible oil spread (approximately 80% fat), sodium 600 mg/100 g0.02
Pizza, vegetable, fast food chain0.017
Spring roll, meat & vegetable filling, commercial, deep fried0.017
Sauce, pasta, basil pesto, commercial0.017
Potato, chips, regular, independent takeaway outlet, deep fried, blended oil, salted0.016
Sausage, beef, raw0.012
Cardamom seed, dried, ground0
Chilli (chili), dried, ground0
Cinnamon, dried, ground0
Coriander seed, dried, ground0
Cumin (cummin) seed, dried, ground0
Curry powder0
Fenugreek seed, dried0
Ginger, dried, ground0
Mustard powder0
Nutmeg, dried, ground0
Oregano, dried0
Paprika, dry powder0
Pepper, black, ground0
Rosemary, dried0
Sage, dried0
Thyme, dried, ground0
Turmeric, dried, ground0
Salt substitute, potassium chloride0
Salt, table, iodised0
Salt, table, non-iodised0
Stock, dry powder or cube0
Taco seasoning mix, chilli-based0
Baking soda (bicarbonate), dry powder0
Cream of tartar, dry powder0
Gelatine, all types0
Gluten, from wheat (vital wheat gluten)0
Starch, potato0
Vanilla, artificial or imitation0
Vanilla bean extract0
Yeast, dry powder0
Beer, high alcohol (5% v/v & above)0
Beer, full strength (alcohol 4-4.9% v/v)0
Beer, full strength (alcohol 4-4.9% v/v), carbohydrate modified0
Beer, mid-strength (alcohol 3-3.9% v/v)0
Beer, light (alcohol 1-2.9% v/v)0
Alcoholic beverage, spirit, approximately 40% v/v, all (Brandy, Gin, Rum, Vodka and Whisky)0
Alcoholic beverage, spirit, approximately 30% v/v, all (Brandy, Gin, Rum, Vodka and Whisky), cooked0
Cider, apple (alcohol approximately 4-5% v/v)0
Wine, red, cabernet sauvignon0
Wine, red, merlot0
Wine, red, pinot noir0
Wine, red, shiraz0
Wine, red, cooked0
Wine, red, sparkling0
Wine, rose0
Wine, white, sauvignon blanc0
Wine, white, semillon0
Wine, white, chardonnay0
Wine, white, riesling0
Wine, white, cooked0
Wine, white, sparkling0
Wine, white, sweet dessert style0
Wine, fortified, port0
Wine, fortified, sherry, dry style (approximately 1% sugars)0
Wine, fortified, sherry, sweet style (approximately 11% sugars)0
Protein powder, whey based, protein >70%, unfortified0
Cocoa powder0
Beverage base, chocolate flavour, added vitamins A, B1, B2, C & D, Ca & Fe (Milo)0
Beverage base, chocolate flavour, unfortified (Nesquik brand)0
Beverage base, drinking chocolate, unfortified0
Coffee, instant, dry powder or granules0
Coffee, instant, dry powder or granules, decaffeinated0
Coffee mix, with beverage whitener & sugar, dry powder0
Coffee, espresso, from ground coffee beans0
Coffee, flat white/latte/cappuccino, from ground coffee beans, with regular fat cows milk0
Cordial base, 25% citrus fruit juice, regular0
Cordial base, 40% citrus fruit juice, regular0
Cordial base, blackcurrant juice, regular0
Fruit drink, apple juice0
Fruit drink, cranberry0
Fruit drink, orange juice0
Juice, apple, commercial, added vitamin C0
Juice, apple & blackcurrant, commercial0
Juice, orange, commercial0
Juice, orange & mango, commercial0
Water, coconut, commercial0
Mineral water, natural, unflavoured0
Mineral water, citrus flavoured0
Soft drink, cola flavour0
Soft drink, cola flavour, decaffeinated0
Soft drink, cola flavour, intense sweetened or diet0
Soft drink, cola flavour, intense sweetened or diet, decaffeinated0
Soft drink, energy drink, Red Bull0
Soft drink, energy drink, V0
Soft drink, fruit flavours0
Soft drink, fruit flavours, intense sweetened or diet0
Kombucha, flavoured, added juice or intense sweeteners0
Soft drink, tonic water0
Soft drink, tonic water, intense sweetened or diet0
Tea, green, plain, without milk0
Tea, regular, black, brewed from leaf or teabags, without milk0
Tea, decaffeinated, black, brewed from leaf or teabags, without milk0
Water, bottled, still0
Water, tap0
Water, soda0
Biscuit, savoury, rice cracker, added vegetable powder0
Biscuit, savoury, from white wheat flour, cheese-flavoured0
Biscuit, savoury, from white wheat flour, flavoured (excluding cheese)0
Biscuit, savoury, from white wheat flour, plain snack cracker style0
Biscuit, savoury, from white wheat flour, Salada style0
Biscuit, savoury, from white wheat flour, water cracker style0
Biscuit, savoury, from white wheat flour, flaky cracker style0
Biscuit, savoury, from wholemeal wheat flour, crispbread0
Biscuit, savoury, from wholemeal wheat flour & rye flour, crispbread, puffed0
Biscuit, savoury, corn cake, plain, salted0
Biscuit, savoury, seed based0
Biscuit, sweet, plain0
Biscuit, sweet, breakfast style, with or without dried fruit0
Biscuit, sweet, chocolate chip or coated0
Biscuit, sweet, cream filled, commercial0
Biscuit, sweet, biscuit base, caramel filling, chocolate-coated, commercial0
Biscuit, sweet, biscuit base, mint filling, chocolate-coated0
Biscuit, sweet, sandwich, cream filling, chocolate-coated, tim tam style0
Biscuit, sweet, sandwich, cream & jam filling0
Cone, wafer style, for ice cream0
Bread roll, from white flour0
Bread, wrap, white, commercial0
Bread, from white flour, sour dough, commercial0
Bread, from wholemeal flour0
Bread, Naan, commercial0
Bread, pizza base, commercial0
Bread, tortilla, white, commercial0
Bread, damper, from white flour, homemade0
Bread, flat (pita or Lebanese), white, commercial0
Bread, flat (pita or Lebanese), wholemeal, commercial0
Bread, from white flour0
Bread, from white flour, toasted0
Bread, from white flour, added calcium0
Bread, from white flour, added fibre0
Bread, from white flour, added iron0
Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe0
Bread, from white flour, Italian-style, commercial0
Bread roll, from wholemeal flour0
Bread, organic0
Bread, mixed grain0
Bread roll, mixed grain0
Bread, from white flour, Turkish0
Bread, from white flour, added dried fruit0
Bread, garlic, commercial, cooked0
Bread, gluten free0
Bread, from rye flour, sour dough0
Bun, sweet, with dried fruit, uniced0
Bun, sweet, hot cross bun, with dried fruit0
Crumpet, from white flour, toasted0
Muffin, English style, from white flour0
Breakfast cereal, beverage, non-chocolate flavours, added vitamins A, B1, B2, B3, B6, B12, C & folate & Ca0
Breakfast cereal, flakes of corn, unfortified0
Breakfast cereal, flakes of corn, added vitamins B1, B2, B3, C & folate, Fe & Zn0
Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins B1, B2, B3, B6 & folate, Ca, Fe & Zn0
Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins B1, B2, B3 & folate & Fe0
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, unfortified0
Breakfast cereal, puffed or popped rice, no added sugar or salt, unfortified0
Breakfast cereal, puffed or popped rice, added vitamins B1, B2, B3, C & folate, Fe & Zn0
Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins B1, B2, B3, C & folate, Ca, Fe & Zn0
Breakfast cereal, wheat bran, flakes, sultanas, added vitamins B1, B2, B3, B6 & folate, Fe & Zn0
Breakfast cereal, wheat bran, pellets, added vitamins B1, B2 & folate, Fe & Zn0
Breakfast cereal, whole wheat, biscuit, bran, added vitamins B1, B2, B3 & folate & Fe0
Breakfast cereal, whole wheat, biscuit, no added sugar, unfortified0
Breakfast cereal, whole wheat, biscuit, added vitamins B1, B2, B3 & folate, Fe & Zn0
Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added fibre, vitamins B1, B2, B3 & folate, Ca & Fe0
Breakfast cereal, whole wheat, puffed, no added sugar or salt, unfortified0
Muesli, toasted, added dried fruit & nuts, unfortified0
Muesli, untoasted or natural style, added dried fruit, unfortified0
Muesli, granola, toasted, added nuts & seeds, unfortified0
Muesli, granola, non-oat based, toasted, added nuts & seeds, unfortified0
Slice, brownie, chocolate, without nuts, commercial0
Cake mix, plain, dry powder0
Cake, carrot, commercial, iced0
Cake, lamington, unfilled0
Doughnut, dusted with cinnamon & sugar0
Doughnut, iced0
Muffin, cake-style, berry, commercial0
Muffin, cake-style, chocolate chip, commercial0
Pikelet or pancake, sweet, commercial0
Scone, plain, commercial0
Amaranth, grain, whole, uncooked0
Barley, pearl, uncooked0
Buckwheat groats, uncooked0
Bulgur, soaked in water, no added fat or salt0
Cornmeal (polenta), uncooked0
Couscous, uncooked0
Millet, uncooked0
Maize, grits, uncooked0
Oats, hulled, uncooked0
Oats, rolled, uncooked0
Porridge, rolled oats, prepared with water0
Oats, rolled, mixed with sugar or honey & other flavours, uncooked0
Rye, grain, whole, uncooked0
Rye, rolled, uncooked0
Sorghum, grain, uncooked0
Triticale, grain, uncooked0
Semolina, uncooked0
Spelt, uncooked0
Tapioca, pearl or seed style, uncooked0
Wheat, whole, uncooked0
Wheat bran, unprocessed, uncooked0
Wheat germ0
Rice, white, uncooked0
Rice, white, boiled or rice cooker, no added salt0
Rice, white, purchased as ‘instant’, microwaved0
Rice, brown, uncooked0
Rice, brown, boiled, no added salt0
Rice, wild, uncooked0
Rice, wild, boiled, no added salt0
Flour, arrowroot0
Flour, cornflour, from maize starch0
Flour, chickpea (besan)0
Flour, rye0
Flour, soya0
Flour, spelt0
Flour, wheat, white, plain, added vitamins B1, B2, B3, B6, E & folate & Fe, Mg & Zn (Jackaroo)0
Flour, wheat, wholemeal, plain0
Flour, gluten free, plain0
Flour, wheat, wholemeal, self-raising0
Pizza, ham & pineapple, takeaway style0
Pizza, supreme, purchased frozen, baked0
Pizza, supreme, fast food chain0
Noodle, soba, dry0
Noodle, soba, boiled, drained0
Noodle, wheat, fresh, soaked, drained0
Noodle, wheat, instant, flavoured, dry, uncooked0
Noodle, wheat, instant, flavoured, boiled, drained0
Noodle, rice stick, boiled, drained0
Pasta, gluten free, boiled from dry, no added salt0
Pasta, legume based, boiled, no added salt0
Pasta, maize flour (corn) based, dry0
Pasta, maize flour (corn) based, boiled from dry, no added salt0
Pasta, white wheat flour & spinach, dry0
Pasta, white wheat flour & spinach, boiled from dry, no added salt0
Pasta, wholemeal wheat flour, dry0
Pasta, wholemeal wheat flour, boiled from dry, no added salt0
Lasagne, beef, commercial, purchased frozen, baked0
Pasta in cream based sauce, dry mix0
Spaghetti in tomato & cheese sauce, canned0
Spaghetti in tomato & cheese sauce, canned, reduced salt0
Pastry, filo, commercial, raw0
Pastry, filo, commercial, baked0
Pastry, puff, with butter, commercial, raw0
Pastry, puff, vegetable oil, commercial, raw0
Pastry, shortcrust style, commercial, raw0
Pastry, shortcrust style, commercial, baked0
Sausage roll, commercial, ready to eat0
Sausage roll, purchased frozen, baked0
Pie, sweet, apple, commercial0
Dressing, French or Italian, regular fat, commercial0
Dressing, thousand island, regular fat, commercial0
Gravy powder, dry mix0
Mayonnaise, traditional (greater than 65% fat), commercial0
Dip, hummus, commercial0
Mayonnaise, low fat, commercial0
Mustard, cream style0
Paste, Indian style curry, commercial0
Sauce, barbecue, commercial0
Sauce, butter chicken, commercial0
Sauce, cranberry, commercial0
Sauce, hoi sin (hoisin), commercial0
Sauce, pasta or simmer, commercial, low fat0
Sauce, pasta, cheese or cream-based, commercial0
Sauce, pasta, tomato-based, commercial, heated0
Sauce, plum, commercial0
Sauce, rogan josh, commercial0
Sauce, salsa, tomato-based, commercial0
Sauce, simmer for chicken, commercial0
Sauce, simmer, curry flavoured, commercial0
Sauce, soy, commercial0
Sauce, soy, commercial, reduced salt0
Sauce, tabasco, commercial0
Sauce, tomato, commercial0
Sauce, tomato, commercial, reduced salt0
Vinegar (except balsamic vinegar)0
Peanut butter, smooth & crunchy, no added sugar or salt0
Spread, yeast, marmite0
Spread, yeast, vegemite0
Cheese, bocconcini0
Cheese, brie0
Cheese, cheddar, processed, reduced fat (approximately 15%), added vitamin D0
Cheese, cream, plain0
Cheese, fetta (feta)0
Cheese, goat, firm0
Cheese, goat, soft0
Cheese, parmesan, fresh, regular fat0
Cheese, ricotta0
Cheese, soy0
Cream, imitation (non-dairy)0
Cream, sour, regular fat0
Cream, sour, light (approximately 18% fat)0
Ice cream, vanilla flavour, regular fat0
Ice confection, stick, milk-based, various flavours0
Ice confection, stick, water-based, various flavours0
Ice confection, stick or tub, fruit juice or fruit flavoured0
Milk, cow, fluid, reduced fat (1% fat)0
Milk, cow, fluid, lactose free, regular fat (3.5% fat)0
Milk, cow, fluid, lactose free, reduced fat (1% fat)0
Milk, cow, fluid, flavoured, chocolate, reduced fat0
Yoghurt, flavoured, high fat (approx 5%)0
Yoghurt, natural, regular fat (3% fat)0
Yoghurt, flavoured, low fat (approx 2%)0
Yoghurt, flavoured, low fat (0.2%), intense sweetened, increased protein0
Almond beverage, no added sugar, unfortified0
Almond beverage, no added sugar, added Ca0
Almond beverage, added sugar, unfortified0
Almond beverage, added sugar & Ca0
Almond beverage, added sugar & vitamins B1, B2 & B12 & Ca0
Coconut beverage, unfortified0
Coconut beverage, added Ca0
Oat beverage, fluid, unfortified0
Oat beverage, fluid, added calcium0
Rice beverage, fluid, added calcium0
Soy beverage, regular fat (3% fat), unfortified0
Soy beverage, regular fat (3% fat), added Ca0
Soy beverage, regular fat (3% fat), added Ca & vitamins A, B1, B2 & B120
Soy beverage, reduced fat (1% fat), added Ca & vitamins A, B1, B2 & B120
Meat alternative, legume and/or vegetable base, as purchased0
Meat alternative, mycoprotein/fungus base, commercial, as purchased0
Meat alternative, protein (soy/wheat/pea) base, as purchased0
Sausage, vegetarian style, unfortified, raw0
Sausage, vegetarian style, added Fe, Zn and vitamin B12, raw0
Tofu (soy bean curd), firm, as purchased0
Yoghurt, almond based, flavoured0
Yoghurt, coconut based, flavoured0
Yoghurt, soy based, berry flavoured, regular fat (3% fat)0
Yoghurt, soy based, vanilla flavoured, reduced fat (1% fat)0
Butter, plain, salted0
Butter, plain, no added salt0
Dairy blend, butter & edible oil spread (approximately 80% fat), reduced salt (sodium 400 mg/100 g)0
Margarine spread, polyunsaturated (70% fat)0
Margarine spread, polyunsaturated (70% fat), reduced salt (sodium 280 mg/100 g)0
Margarine spread, monounsaturated (70% fat), reduced salt (sodium 350 mg/100 g), added phytosterols0
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, reduced fat (55% fat) & salt (sodium 380 mg/100 g)0
Margarine spread, monounsaturated, reduced fat (less than 65% fat)0
Margarine spread, monounsaturated, olive oil blend (65% fat), reduced salt (sodium 360 mg/100 g)0
Margarine spread, monounsaturated (65% fat), rice bran oil, fortified0
Oil, almond0
Oil, blend of monounsaturated vegetable oils0
Oil, blend of polyunsaturated vegetable oils0
Oil, canola0
Oil, cottonseed0
Oil, copha0
Oil, grapeseed0
Oil, linseed or flaxseed0
Oil, mustard seed0
Oil, macadamia0
Oil, olive0
Oil, palm0
Oil, peanut0
Oil, rice bran0
Oil, soybean0
Oil, sunflower0
Dripping, beef0
Fat, solid, vegetable oil based0
Egg, chicken, white (albumen), raw0
Egg, chicken, white (albumen), hard-boiled0
Apple, bonza, unpeeled, raw0
Apple, dried0
Apple, fuji, unpeeled, raw0
Apple, golden delicious, unpeeled, raw0
Apple, granny-smith, unpeeled, raw0
Apple, jonathon, unpeeled, raw0
Apple, pink lady, unpeeled, raw0
Apple, red delicious, unpeeled, raw0
Apple, royal gala, unpeeled, raw0
Apricot, raw0
Apricot, dried0
Apricot, canned in pear juice, drained0
Apricot, canned in pear juice, juice only0
Banana, cavendish, peeled, raw0
Banana, lady finger or sugar, peeled, raw0
Blackberry, raw0
Blueberry, raw0
Cherry, raw0
Cherry, black, canned in syrup, drained0
Cherry, black, canned in syrup, syrup only0
Cumquat (kumquat), raw0
Cranberry, raw0
Cranberry, dried, sweetened0
Currant, dried0
Custard apple, African pride, peeled, raw0
Date, dried0
Feijoa, raw0
Fig, dried0
Fig, fresh, unpeeled, raw0
Fruit salad, canned in fruit juice, drained0
Fruit salad, canned in fruit juice, juice only0
Goji berry, dried0
Grape, black muscatel/muscat, raw0
Grape, black sultana, raw0
Grape, green, raw0
Grape, cornichon, raw0
Grape, red globe, raw0
Grape, waltham cross, raw0
Grapefruit, peeled, raw0
Guava, Hawaiian, raw0
Jackfruit, peeled, raw0
Kiwifruit, green (hayward), peeled, raw0
Kiwifruit, gold, peeled, raw0
Lemon, peeled, raw0
Lemon peel, raw0
Lime, peeled, raw0
Loquat, peeled, raw0
Lychee, peeled, raw0
Mandarin, peeled, raw0
Mandarin, canned in syrup, drained0
Mandarin, canned in syrup, syrup only0
Mango, peeled, raw0
Melon, honey dew, white skin, peeled, raw0
Melon, honey dew, yellow skin, peeled, raw0
Melon, rockmelon, peeled, raw0
Melon, watermelon, peeled, raw0
Mulberry, raw0
Nectarine, yellow, unpeeled, raw0
Orange, navel, peeled, raw0
Orange, valencia, peeled, raw0
Passionfruit, raw0
Pawpaw (papaya), peeled, raw0
Peach, yellow, unpeeled, raw0
Peach, canned in pear juice, drained0
Peach, canned in pear juice, juice only0
Pear, Packham’s triumph, unpeeled, raw0
Pear, William Bartlett, unpeeled, raw0
Pear, green skin, unpeeled, raw0
Pear, brown skin, unpeeled, raw0
Pear, canned in pear juice, drained0
Pear, canned in pear juice, juice only0
Pear, nashi, unpeeled, raw0
Persimmon, peeled, raw0
Pineapple, peeled, raw0
Pineapple, canned in juice, drained0
Pineapple, canned in pineapple juice0
Pineapple, canned in pineapple juice, juice only0
Pineapple, canned in syrup0
Pineapple, canned in syrup, drained0
Pineapple, canned in syrup, syrup only0
Plum, unpeeled, raw0
Plum, dark, canned in syrup, drained0
Plum, dark, canned in syrup, syrup only0
Pomegranate, peeled, raw0
Prickly pear, peeled, raw0
Prune (dried plum)0
Quandong, fruit, flesh0
Quince, peeled, raw0
Raisin0
Rambutan, raw0
Raspberry, raw0
Raspberry, canned in syrup, drained0
Raspberry, canned in syrup, syrup only0
Rhubarb, stalk, raw0
Strawberry, raw0
Strawberry, canned in syrup, drained0
Strawberry, canned in syrup, syrup only0
Sultana0
Tamarillo, peeled, raw0
Tangelo, peeled, raw0
Tangerine or tangor, peeled, raw0
Wax jambu, raw0
Lime, native, fruit0
Plum, davidson (native), flesh0
Plum, salted0
Baked beans, canned in tomato sauce0
Baked beans, canned in tomato sauce, reduced salt0
Bean, broad, dried0
Bean, haricot, dried0
Bean, haricot, dried, boiled, drained0
Bean, lima, dried0
Bean, lima, dried, boiled, drained0
Bean, mung, whole, dried, uncooked0
Bean, red kidney, dried0
Bean, red kidney, dried, boiled, drained0
Bean, red kidney, fresh, raw0
Bean, red kidney, canned, drained0
Chickpea, dried0
Chickpea, canned, drained0
Lentil, French, hulled, dry0
Lentil, green, hulled, dry0
Lentil, red, hulled, dry0
Lupin, dehulled, splits, uncooked0
Lupin, dehulled, flakes, uncooked0
Lupin, whole, uncooked0
Pea, split, dried0
Pea, split, dried, boiled, drained0
Pea, green, whole, dried0
Pea, yellow, whole, dried0
Beef, mince, higher fat, stir-fried, no added fat0
Pork, leg steak (rump), separable fat, raw0
Pork, leg steak (rump), separable fat, fried, no added fat0
Pork, loin chop, separable fat, raw0
Pork, loin chop, separable fat, BBQ’d, no added fat0
Pork, medallion or loin steak, separable fat, raw0
Pork, medallion or loin steak, separable fat, fried, no added fat0
Pork, scotch roast, separable fat, raw0
Pork, scotch roast, separable fat, baked, no added fat0
Chicken, drumstick, lean flesh, casseroled, no added fat0
Chicken, nugget, purchased frozen, baked, no added fat0
Chicken, nugget, purchased from independent takeaway & fast food chain, fried, undefined oil0
Chicken, separable fat, composite, raw0
Chicken, skin, composite, raw0
Chicken, skin, composite, baked, no added fat0
Chicken, skin, composite, casseroled, no added fat0
Chicken, thigh, lean flesh, baked, no added fat0
Chicken, thigh, lean flesh, fried, no added fat0
Chicken, thigh, lean flesh, casseroled, no added fat0
Chicken, wing, lean flesh, baked, no added fat0
Chicken, wing, lean flesh, casseroled, no added fat0
Turkey, hindquarter, lean flesh, raw0
Turkey, hindquarter, lean flesh, baked, no added fat0
Turkey, hindquarter, lean flesh, skin & fat, raw0
Turkey, hindquarter, lean flesh, skin & fat, baked, no added fat0
Duck, skin & fat, raw0
Duck, skin & fat, baked, no added fat0
Pigeon (squab), whole, raw0
Chicken, liver, raw0
Bacon, middle rasher, separable fat, fried, no added fat0
Bacon, shortcut, as purchased without rind, fried, no added fat0
Sausage, chicken, plain, fried, no added fat0
Sausage, chicken, flavoured, fried, no added fat0
Spam, canned0
Coconut, fresh, mature fruit, flesh0
Coconut, fresh, young or immature, flesh0
Coconut, fresh, mature, water or juice0
Coconut, fresh, young or immature, water or juice0
Coconut, grated & desiccated0
Coconut, cream, regular fat0
Coconut, milk, canned, regular fat0
Coconut, milk, canned, reduced fat0
Nut, almond, with skin, raw, unsalted0
Nut, almond meal0
Nut, brazil, raw or blanched, unsalted0
Nut, cashew, raw, unsalted0
Nut, cashew, roasted, unsalted0
Nut, cashew, roasted, salted0
Nut, chestnut, raw, unsalted0
Nut, chestnut, 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
Psyllium, uncooked0
Seed, chia, dried0
Seed, linseed or flaxseed0
Seed, poppy0
Seed, pumpkin, hulled & dried0
Seed, sunflower0
Tahini, sesame seed pulp0
Wattle seed (acacia), ground0
Bar, snack, oat based, baked0
Bar, muesli, plain or with dried fruit0
Ball, snack, date based0
Bar, muesli, with nuts0
Bar, snack, with >55% nuts0
Bar, snack, with >35% nuts, added protein0
Bar, muesli, plain or with dried fruit, chocolate-coated0
Bar, muesli, plain or with dried fruit, yoghurt-coated0
Bar, snack, fruit filled, baked0
Corn chips, plain, toasted, salted0
Extruded snack, cheese flavoured0
Snack, grain based, extruded, flavoured0
Noodle snack, wheat, flavoured, dry0
Popcorn, commercial, butter flavoured, salted0
Potato crisps or chips, plain, salted0
Potato crisps or chips, salt & vinegar flavoured0
Potato crisps or chips, flavoured (other than salt & vinegar)0
Potato crisps or chips, reformed, salted0
Vegetable crisps or chips, sweet potato & taro, flavoured0
Potato straws, French fries, plain0
Taco shell, from corn flour, plain0
Soup, broth style, with meat, instant dry mix0
Soup, broth style, with meat & noodles, 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
Bar, cherry & coconut centre, dark chocolate-coated0
Bar, coconut cream centre, milk chocolate-coated0
Bar, honeycomb centre, milk chocolate-coated0
Bar, nougat & caramel centre, milk chocolate-coated0
Chocolate, compound, cooking0
Chocolate, dark, high cocoa solids0
Chocolate, dark, no added sugar0
Chocolate, milk0
Chocolate, milk, fondant or caramel filled0
Chocolate, white0
Confectionery, chocolate centre, sugar-coated0
Chutney or relish, commercial0
Jam, berry0
Jam, stone fruit0
Jam, plum0
Marmalade, orange0
Spread, hazelnut & chocolate flavoured0
Glucose, liquid or syrup0
Honey0
Sugar, brown0
Sugar, raw0
Sugar, white, granulated or lump0
Sugar, white, icing0
Sugar, white, icing mixture0
Syrup, golden0
Syrup, maple, pure0
Caramels, soft & hard0
Jelly crystals, sugar sweetened, all flavours0
Liquorice, black0
Lolly, hard varieties0
Lolly, jelly varieties0
Lolly, mint flavoured, sugar sweetened0
Meringue, all flavours, commercial0
Artichoke, globe, raw0
Artichoke, jerusalem, peeled, raw0
Artichoke heart, canned in brine, drained0
Asparagus, green, raw0
Asparagus, canned in brine, drained0
Avocado, raw0
Bamboo shoot, canned in water, heated, drained0
Basil, green, fresh, raw0
Bean, broad, fresh, raw0
Bean, butter, fresh, raw0
Bean, green, fresh, raw0
Bean, green, frozen, boiled, drained0
Beetroot, fresh, purple, peeled, raw0
Beetroot, canned in brine, drained0
Bok choy, raw0
Broccoli, fresh, raw0
Broccoli, fresh, microwaved0
Broccoli, fresh, boiled, drained0
Broccolini, fresh, raw0
Brussels sprout, fresh, raw0
Cabbage, Chinese, raw0
Cabbage, Chinese flowering, raw0
Cabbage, mustard, raw0
Cabbage, red, raw0
Cabbage, savoy, raw0
Cabbage, white, raw0
Capsicum, green, fresh, raw0
Capsicum, red, fresh, raw0
Carrot, baby, peeled, fresh, raw0
Carrot, mature, peeled, fresh, raw0
Carrot, mature, peeled, fresh, boiled, drained0
Cassava, white flesh, peeled, fresh, raw0
Cassava, yellow flesh, peeled, fresh, raw0
Cauliflower, fresh, raw0
Celeriac, peeled, raw0
Celery, fresh, raw0
Chicory, raw0
Chilli (chili), green, raw0
Chilli (chili), red, raw0
Chives, raw0
Choko, peeled, fresh, raw0
Coriander, fresh, raw0
Corn, fresh on cob, raw0
Corn, kernels, canned in brine, drained0
Corn, kernels, purchased frozen, raw0
Corn, kernels, purchased frozen, boiled, drained0
Cucumber, common, peeled, raw0
Cucumber, common, unpeeled, raw0
Cucumber, Lebanese, unpeeled, raw0
Cucumber, telegraph, unpeeled, raw0
Dill, fresh, raw0
Eggplant, unpeeled, fresh, raw0
Endive, fresh, raw0
Fennel, fresh, raw0
Garlic, peeled, fresh, raw0
Gherkin, pickled, drained, commercial0
Ginger, peeled, fresh, raw0
Kale, raw0
Kohlrabi, peeled, fresh, raw0
Leek, fresh, raw0
Lettuce, cos, raw0
Lettuce, iceberg, raw0
Lettuce, mignonette, raw0
Mixed leafy greens, commercial, raw0
Melon, bitter, fresh, raw0
Melon, hairy, fresh, raw0
Mint, fresh, raw0
Mixed vegetables, purchased frozen, carrot, corn & pea/bean, boiled, drained0
Mushroom, common, fresh, raw0
Mushroom, common, vitamin D enhanced, fresh, raw0
Okra, raw0
Olive, green or black, drained0
Onion, mature, brown skinned, peeled, raw0
Onion, mature, white skinned, peeled, fresh, raw0
Onion, mature, red skinned, raw0
Onion, spring, fresh, raw0
Parsley, continental, fresh, raw0
Parsley, curly, fresh, raw0
Parsnip, peeled, fresh, raw0
Pea, green, fresh, raw0
Pea, green, fresh, boiled, drained0
Pea, green, frozen, boiled, drained0
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, purchased frozen, baked, no added fat0
Potato, coliban, peeled, raw0
Potato, coliban, peeled, boiled, drained0
Potato, desiree, peeled, raw0
Potato, new, peeled, raw0
Potato, new, peeled, boiled, drained0
Potato, pale skin, peeled, raw0
Potato, pale skin, peeled, boiled, drained0
Potato, pontiac, peeled, raw0
Potato, red skin, peeled, raw0
Potato, red skin, peeled, boiled, drained0
Potato, sebago, peeled, raw0
Potato, sebago, peeled, boiled, drained0
Potato, fries, fast food outlet, deep fried, monounsaturated oil, salted0
Potato, fries, independent takeaway outlet, deep fried, blended oil, salted0
Pumpkin, butternut, peeled, fresh, raw0
Pumpkin, golden nugget, peeled, fresh, raw0
Pumpkin, jarrahdale, peeled, fresh, raw0
Pumpkin, peeled, fresh, raw0
Pumpkin, Queensland blue, peeled, fresh, raw0
Radish, red skinned, unpeeled, raw0
Radish, white skinned, peeled, raw0
Rocket, fresh, raw0
Rosemary, fresh, raw0
Shallot, peeled, fresh, raw0
Silverbeet, fresh, raw0
Snow pea, fresh, raw0
Spinach, baby, fresh, raw0
Spinach, Mature English, fresh, raw0
Spinach, water, fresh, raw0
Sprout, alfalfa, fresh, raw0
Sprout, bean, fresh, raw0
Squash, button, fresh, raw0
Squash, scallopini, fresh, raw0
Swede, peeled, fresh, raw0
Sweet potato, orange flesh, peeled, fresh, raw0
Tamarind, paste, pure0
Taro, peeled, fresh, raw0
Turnip, white, peeled, fresh, raw0
Yam, wild harvested, cooked0
Tomato, cherry, raw0
Tomato, common, raw0
Tomato, roma, raw0
Tomato, paste, with added salt0
Tomato, paste, no added salt0
Tomato, puree, commercial0
Tomato, sundried0
Tomato, whole, canned in tomato juice, undrained0
Tomato, whole, canned in tomato juice, drained0
Vine leaf, grape, canned0
Water chestnut, peeled, canned, drained0
Watercress, raw0
Zucchini, green skin, fresh, unpeeled, raw0
Zucchini, golden, fresh, unpeeled, raw0
Baking powder, dry powder
Wine, red
Wine, white
Protein powder, whey based, protein >70%, unfortified, prepared with water
Beverage, chocolate flavour, from Nesquik powder, with regular fat cows milk
Beverage, chocolate flavour, from Milo powder, with regular fat cows milk
Beverage, chocolate flavour, from drinking chocolate, with regular fat cows milk
Coffee, black, from instant coffee powder
Coffee, black, from instant coffee powder, decaffeinated
Coffee, prepared from coffee mix with sugar & whitener, no added milk
Coffee, long black, from ground coffee beans
Cordial, 25% citrus fruit juice, regular, recommended dilution
Cordial, 40% citrus fruit juice, regular, recommended dilution
Cordial, blackcurrant juice, regular, recommended dilution
Juice, lemon
Juice, lime
Biscuit, sweet, Anzac style, homemade from basic ingredients
Breadcrumbs, white
Bread, from white flour, sour dough, commercial, toasted
Bread, from white flour, added calcium, toasted
Bread, from white flour, added fibre, toasted
Bread, from white flour, added iron, toasted
Bread, from white flour, added omega-3 polyunsaturates, toasted
Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe, toasted
Bread, from white flour, Italian-style, commercial, toasted
Bread roll, from white flour, toasted
Bread roll, topped with cheese
Bread roll, topped with cheese & bacon
Bread, from wholemeal flour, toasted
Bread, from wholemeal flour, extra grainy & seeds
Bread, from wholemeal flour, extra grainy & seeds, toasted
Bread roll, from wholemeal flour, toasted
Bread, organic, toasted
Bread, mixed grain, toasted
Bread, from white flour, extra grainy & seeds
Bread, from white flour, extra grainy & seeds, toasted
Bread roll, mixed grain, toasted
Bread, from white flour, Turkish, toasted
Bread, from wheat flour, added dried fruit, toasted
Bread, garlic or herb, homemade, cooked
Bread, gluten free, toasted
Bread, from rye flour, sour dough, toasted
Bun, sweet, with dried fruit, iced
Muffin, English style, from white flour, toasted
Muffin, English style, from white flour, added dried fruit, toasted
Slice, brownie, chocolate, with nuts, homemade
Cake, carrot, homemade, uniced
Cake, carrot, homemade, iced
Cake, chocolate, homemade, uniced
Cake, chocolate, homemade, iced
Cake, fruit, homemade, uniced
Cake, mud, dark chocolate, homemade, uniced
Cake, mud, dark chocolate, homemade, chocolate ganache icing
Cake, plain butter cake, homemade, uniced
Cake, plain butter cake, homemade, iced
Cake, sponge, plain, commercial, uniced, filled with jam & cream
Doughnut, jam filled, sugar coated
Pancake, plain, homemade
Pudding, chocolate, homemade
Pudding, plum, steamed or boiled, homemade
Pudding, sticky date, homemade
Scone, plain, homemade
Scone, fruit, commercial
Scone, pumpkin, homemade
Slice, caramel
Buckwheat groats, cooked in water, no added salt
Barley, pearl, boiled, no added fat or salt
Cornmeal (polenta), boiled, no added fat or salt
Couscous, boiled, no added fat or salt
Millet, boiled, no added fat or salt
Porridge, rolled oats, prepared with regular fat cows milk
Porridge, rolled oats mixed with sugar or honey & other flavours, prepared with cows milk
Quinoa, uncooked
Quinoa, cooked in water, no added salt
Semolina, boiled, no added fat or salt
Spelt, boiled, no added fat or salt
Tapioca, pearl or seed style, boiled, no added fat or salt
Rice paper wrapper, soaked in water
Flour, rice
Flour, wheat, white, self-raising, added vitamins B1, B2, B3, B6, E & folate & Fe, Mg & Zn (Jackaroo)
Hot dog, bread roll, frankfurt & sauce filling
Noodle, wheat, instant, flavoured, boiled, undrained
Pasta, white wheat flour & egg, dry
Lasagne, beef, homemade
Macaroni & cheese, homemade, cooked unfilled pasta, homemade cheese sauce
Pasta in cream based sauce, prepared from dry mix
Pastry, puff, with butter, commercial, baked
Pastry, puff, vegetable oil, commercial, baked
Gravy, prepared from dry powder with water
Sauce, white, savoury, homemade
Milk, cow, fluid, skim (0.15% fat), added milk solids
Custard powder, vanilla, dry mix
Custard, vanilla, prepared from dry mix
Meat alternative, legume and/or vegetable base, cooked
Meat alternative, mycoprotein/fungus base, cooked
Meat alternative, protein (soy/wheat/pea) base, cooked
Sausage, vegetarian style, fried, no added fat
Oil, vegetable
Egg, chicken, whole, poached
Egg, chicken, whole, fried, no fat added
Egg, chicken, whole, omega-3 polyunsaturate enriched, boiled
Egg, chicken, whole, scrambled, with regular fat cows milk, no fat added
Apple, red skin, unpeeled, raw
Apple, green skin, unpeeled, raw
Apricot, canned in pear juice
Blueberry, purchased frozen
Cherry, black, canned in syrup
Fruit salad, canned in fruit juice
Lemon, preserved
Mandarin, canned in syrup
Mango, pulped, canned
Mixed dried fruit
Orange, peeled, raw
Passionfruit, pulp, canned
Peach, canned in pear juice
Pear, canned in pear juice
Plum, dark, canned in syrup
Raspberry, purchased frozen
Raspberry, canned in syrup
Strawberry, purchased frozen
Strawberry, canned in syrup
Bean, red kidney, fresh, boiled, drained
Chickpea, dried, boiled, drained
Lentil, hulled, dry
Lentil, dried, boiled, drained
Beef, casserole meat, boneless or bone-in, shin, semi-trimmed, raw
Beef, casserole meat, boneless or bone-in, shin, semi-trimmed, casseroled, no added fat
Beef, casserole meat, boneless or bone-in, shin, untrimmed, casseroled, no added fat
Beef, casserole meat, boneless or bone-in, shin, untrimmed, raw
Beef, boneless dice or strips, lean, raw
Beef, boneless dice or strips, lean, stir-fried, no added fat
Beef, boneless dice or strips, lean, casseroled, no added fat
Beef, boneless dice or strips, untrimmed, raw
Beef, boneless dice or strips, untrimmed, stir-fried, no added fat
Beef, boneless dice or strips, untrimmed, casseroled, no added fat
Beef, casserole meat, boneless or bone-in, blade, lean, casseroled
Beef, steak, boneless or bone-in, blade, semi-trimmed, raw
Beef, steak, boneless or bone-in, blade, semi-trimmed, grilled, no added fat
Beef, casserole meat, boneless, blade, semi-trimmed, casseroled
Beef, steak, boneless or bone-in, blade, untrimmed, raw
Beef, steak, with bone, blade, untrimmed, grilled, no added fat
Beef, casserole meat, boneless, blade, untrimmed, casseroled
Beef, casserole meat, boneless, blade or chuck, lean, raw
Beef, casserole meat, boneless, blade or chuck, lean, casseroled, no added fat
Beef, casserole meat, boneless, blade or chuck, semi-trimmed, raw
Beef, casserole meat, boneless, blade or chuck, semi-trimmed, casseroled
Beef, casserole meat, boneless, blade or chuck, untrimmed, raw
Beef, casserole meat, boneless, blade or chuck, untrimmed, casseroled, no added fat
Beef, casserole meat, boneless, chuck, semi-trimmed, raw
Beef, casserole meat, boneless, chuck, semi-trimmed, casseroled
Beef, casserole meat, boneless, chuck, untrimmed, raw
Beef, casserole meat, boneless, chuck, untrimmed, casseroled, no added fat
Beef, diced, lean, casseroled, no added fat
Beef, diced, untrimmed, raw
Beef, diced, untrimmed, dry-fried, no added fat
Beef, diced, untrimmed, casseroled, no added fat
Beef, steak, boneless, fillet or tenderloin, semi-trimmed, raw
Beef, steak, boneless, fillet or tenderloin, semi-trimmed, grilled, no added fat
Beef, steak, boneless, fillet or tenderloin, untrimmed, raw
Beef, steak, boneless, fillet or tenderloin, untrimmed, grilled, no added fat
Beef, roasting piece, silverside or topside, lean, raw
Beef, roasting piece, silverside or topside, lean, roasted, no added fat
Beef, roasting piece, silverside or topside, semi-trimmed, raw
Beef, roasting piece, silverside or topside, semi-trimmed, roasted, no added fat
Beef, roasting piece, silverside or topside, untrimmed, raw
Beef, roasting piece, silverside or topside, untrimmed, roasted, no added fat
Beef, steak, boneless, round, semi-trimmed, raw
Beef, steak, boneless, round, semi-trimmed, grilled, no added fat
Beef, steak, boneless, round, untrimmed, raw
Beef, steak, boneless, round, untrimmed, grilled, no added fat
Beef, rump steak, semi-trimmed, raw
Beef, rump steak, semi-trimmed, grilled, no added fat
Beef, rump steak, untrimmed, raw
Beef, rump steak, untrimmed, grilled, no added fat
Beef, steak, boneless rump or sirloin, lean, raw
Beef, steak, boneless rump or sirloin, lean, grilled, no added fat
Beef, steak, boneless rump or sirloin, semi-trimmed, raw
Beef, steak, boneless rump or sirloin, semi-trimmed, grilled, no added fat
Beef, steak, boneless rump or sirloin, untrimmed, raw
Beef, steak, boneless rump or sirloin, untrimmed, grilled, no added fat
Beef, steak, boneless, scotch fillet, semi-trimmed, raw
Beef, steak, boneless, scotch fillet, semi-trimmed, grilled, no added fat
Beef, steak, boneless, scotch fillet, untrimmed, raw
Beef, steak, boneless, scotch fillet, untrimmed, grilled, no added fat
Beef, silverside roast, semi-trimmed, raw
Beef, silverside roast, semi-trimmed, roasted, no added fat
Beef, silverside roast, untrimmed, raw
Beef, silverside roast, untrimmed, roasted, no added fat
Beef, sirloin steak, semi-trimmed, raw
Beef, sirloin steak, semi-trimmed, grilled, no added fat
Beef, sirloin steak, untrimmed, raw
Beef, sirloin steak, untrimmed, grilled, no added fat
Beef, strips, lean, casseroled, no added fat
Beef, stir-fry strips, untrimmed, raw
Beef, stir-fry strips, untrimmed, dry-fried, no added fat
Beef, strips, untrimmed, casseroled, no added fat
Beef, steak, with bone, T-bone or blade, lean, raw
Beef, steak, with bone, T-bone or blade, lean, grilled, no added fat
Beef, steak, with bone, T-bone or blade, semi-trimmed, raw
Beef, steak, with bone, T-bone or blade, semi-trimmed, grilled, no added fat
Beef, steak, with bone, T-bone or blade, untrimmed, raw
Beef, steak, with bone, T-bone or blade, untrimmed, grilled, no added fat
Beef, steak, with bone, T-bone, semi-trimmed, raw
Beef, steak, with bone, T-bone, semi-trimmed, grilled, no added fat
Beef, steak, with bone, T-bone, untrimmed, raw
Beef, steak, with bone, T-bone, untrimmed, grilled, no added fat
Beef, topside roast, semi-trimmed, raw
Beef, topside roast, semi-trimmed, roasted, no added fat
Beef, topside roast, untrimmed, raw
Beef, topside roast, untrimmed, roasted, no added fat
Veal, boneless dice or strips, lean, raw
Veal, boneless dice or strips, lean, stir-fried, no added fat
Veal, boneless dice or strips, untrimmed, raw
Veal, boneless dice or strips, untrimmed, stir-fried, no added fat
Veal, cutlet, with bone, semi-trimmed, raw
Veal, cutlet, with bone, semi-trimmed, grilled, no added fat
Veal, cutlet, with bone, untrimmed, raw
Veal, cutlet, with bone, untrimmed, grilled, no added fat
Veal, diced, untrimmed, raw
Veal, diced, untrimmed, stir-fried, no added fat
Veal, steak, boneless, leg, untrimmed, raw
Veal, steak, boneless, leg, untrimmed, grilled, no added fat
Veal, stir-fry strips, untrimmed, raw
Veal, stir-fry strips, untrimmed, stir-fried, no added fat
Lamb, boneless, fillet or loin, untrimmed, raw
Lamb, boneless, fillet or loin, untrimmed, grilled, no added fat
Lamb, boneless, fillet or loin, lean, raw
Lamb, boneless, fillet or loin, lean, grilled, no added fat
Lamb, chop, with bone, loin or chump, lean, raw
Lamb, chop, with bone, loin or chump, lean, grilled, no added fat
Lamb, chop, with bone, loin or chump, semi-trimmed, raw
Lamb, chop, with bone, loin or chump, semi-trimmed, grilled, no added fat
Lamb, chop, with bone, loin or chump, untrimmed, raw
Lamb, chop, with bone, loin or chump, untrimmed, grilled, no added fat
Lamb, chop, with bone, chump, semi-trimmed, raw
Lamb, chop, with bone, chump, semi-trimmed, grilled, no added fat
Lamb, chop, with bone, chump, untrimmed, raw
Lamb, chop, with bone, chump, untrimmed, grilled, no added fat
Lamb, diced, lean, casseroled, no added fat
Lamb, diced, untrimmed, raw
Lamb, diced, untrimmed, stir-fried, no added fat
Lamb, diced, untrimmed, casseroled, no added fat
Lamb, boneless dice or strips, lean, raw
Lamb, boneless dice or strips, lean, stir-fried, no added fat
Lamb, boneless dice or strips, lean, casseroled, no added fat
Lamb, boneless dice or strips, untrimmed, raw
Lamb, boneless dice or strips, untrimmed, stir-fried, no added fat
Lamb, boneless dice or strips, untrimmed, casseroled, no added fat
Lamb, eye of loin, untrimmed, raw
Lamb, eye of loin, untrimmed, microwaved, no added fat
Lamb, roasting piece, shoulder, semi-trimmed, raw
Lamb, roasting piece, shoulder, semi-trimmed, roasted, no added fat
Lamb, roasting piece, shoulder, untrimmed, raw
Lamb, roasting piece, shoulder, untrimmed, roasted, no added fat
Lamb, chop, with bone, forequarter, semi-trimmed, raw
Lamb, chop, with bone, forequarter, semi-trimmed, grilled, no added fat
Lamb, chop, with bone, forequarter, untrimmed, raw
Lamb, chop, with bone, forequarter, grilled, no added fat
Lamb, cutlet or frenched cutlet, with bone, semi-trimmed, raw
Lamb, cutlet or frenched cutlet, with bone, semi-trimmed, grilled, no added fat
Lamb, cutlet or frenched cutlet, with bone, untrimmed, raw
Lamb, cutlet or frenched cutlet, with bone, untrimmed, grilled, no added fat
Lamb, fillet, untrimmed, raw
Lamb, fillet, untrimmed, grilled, no added fat
Lamb, leg roast, semi-trimmed, raw
Lamb, leg roast, semi-trimmed, roasted, no added fat
Lamb, leg roast, untrimmed, raw
Lamb, leg roast, untrimmed, roasted, no added fat
Lamb, loin chop, semi-trimmed, raw
Lamb, loin chop, semi-trimmed, grilled, no added fat
Lamb, loin chop, untrimmed, raw
Lamb, loin chop, untrimmed, grilled, no added fat
Lamb, mini roast, semi-trimmed, roasted, no added fat
Lamb, mini roast, untrimmed, roasted, no added fat
Lamb, roasting piece, leg or mini roast, lean, raw
Lamb, roasting piece, leg or mini roast, lean, roasted, no added fat
Lamb, roasting piece, leg or mini roast, semi-trimmed, raw
Lamb, roasting piece, leg or mini roast, semi-trimmed, roasted, no added fat
Lamb, roasting piece, leg or mini roast, untrimmed, raw
Lamb, roasting piece, leg or mini roast, untrimmed, roasted, no added fat
Lamb, steak, boneless, lean, grilled, no added fat
Lamb, steak, boneless, semi-trimmed, raw
Lamb, steak, boneless, semi-trimmed, grilled, no added fat
Lamb, steak, boneless, untrimmed, raw
Lamb, steak, boneless, untrimmed, grilled, no added fat
Lamb, with bone, shin, semi-trimmed, raw
Lamb, with bone, shin, semi-trimmed, casseroled, no added fat
Lamb, with bone, shin, untrimmed, raw
Lamb, with bone, shin, untrimmed, casseroled, no added fat
Lamb, stir-fry strips, lean, casseroled, no added fat
Lamb, stir-fry strips, untrimmed, raw
Lamb, stir-fry strips, untrimmed, stir-fried, no added fat
Lamb, stir-fry strips, untrimmed, casseroled, no added fat
Mutton, boneless dice or strips, shoulder, semi-trimmed, raw
Mutton, boneless dice or strips, shoulder, semi-trimmed, casseroled, no added fat
Mutton, boneless dice or strips, shoulder, untrimmed, raw
Mutton, boneless dice or strips, shoulder, untrimmed, casseroled, no added fat
Mutton, roasting piece, with bone, leg, semi-trimmed, raw
Mutton, roasting piece, with bone, leg, semi-trimmed, roasted, no added fat
Mutton, roasting piece, with bone, leg, untrimmed, raw
Mutton, roasting piece, with bone, leg, untrimmed, roasted, no added fat
Goat, meat, all cuts, lean, raw
Goat, meat, all cuts, lean, baked, no added fat
Goat, meat, all cuts, lean, casseroled, no added fat
Goat, meat, all cuts, untrimmed, raw
Goat, meat, all cuts, untrimmed, casseroled, no added fat
Goat, meat, all cuts, untrimmed, baked, no added fat
Pork, butterfly steak, untrimmed, raw
Pork, butterfly steak, untrimmed, grilled, no added fat
Pork, forequarter chop, semi-trimmed, BBQ’d, no added fat
Pork, forequarter chop, untrimmed, raw
Pork, forequarter chop, untrimmed, BBQ’d, no added fat
Pork, forequarter shoulder roast, semi-trimmed, BBQ’d, no added fat
Pork, forequarter shoulder roast, untrimmed, raw
Pork, forequarter shoulder roast, untrimmed, BBQ’d, no added fat
Pork, leg roast, untrimmed, raw
Pork, leg roast, untrimmed, baked, no added fat
Pork, leg steak (round, rump, topside, silverside), untrimmed, raw
Pork, leg steak (round, rump, topside, silverside), untrimmed, fried, no added fat
Pork, loin chop, semi-trimmed, raw
Pork, loin chop, semi-trimmed, BBQ’d, no added fat
Pork, loin chop, untrimmed, raw
Pork, loin chop, untrimmed, BBQ’d, no added fat
Pork, loin cutlet, untrimmed, raw
Pork, loin cutlet, untrimmed, fried, no added fat
Pork, loin roast, untrimmed, raw
Pork, loin roast, untrimmed, baked, no added fat
Pork, medallion or loin steak, untrimmed, raw
Pork, medallion or loin steak, untrimmed, fried, no added fat
Pork, round mini roast, untrimmed, raw
Pork, round mini roast, untrimmed, baked, no added fat
Pork, rump steak, untrimmed, raw
Pork, rump steak, untrimmed, fried, no added fat
Pork, scotch roast, untrimmed, raw
Pork, scotch roast, untrimmed, baked, no added fat
Pork, silverside steak, untrimmed, raw
Pork, spare ribs, untrimmed, raw
Pork, spare ribs, untrimmed, baked, no added fat
Pork, topside steak, untrimmed, fried, no added fat
Chicken, breast, lean flesh, skin & fat, raw
Chicken, breast, lean flesh, skin & fat, baked, no added fat
Chicken, breast, lean flesh, skin & fat, casseroled, no added fat
Chicken, drumstick, lean flesh, skin & fat, raw
Chicken, drumstick, lean flesh, skin & fat, baked, no added fat
Chicken, drumstick, lean flesh, skin & fat, casseroled, no added fat
Chicken, mince, fried, no added fat
Chicken, separable fat, composite, cooked, no added fat
Chicken, thigh, lean flesh, skin & fat, raw
Chicken, thigh, lean flesh, skin & fat, baked, no added fat
Chicken, thigh, lean flesh, skin & fat, casseroled, no added fat
Chicken, wing, lean flesh, skin & fat, raw
Chicken, wing, lean flesh, skin & fat, baked, no added fat
Chicken, wing, lean flesh, skin & fat, casseroled, no added fat
Duck, breast, lean, fried, no added fat
Duck, lean flesh, skin & fat, raw
Duck, lean flesh, skin & fat, baked, no added fat
Camel, steak, as purchased, fried, no added fat
Crocodile, steak, as purchased, fried, no added fat
Emu, steak, as purchased, fried, no added fat
Kangaroo, steak, as purchased, fried, no added fat
Kangaroo, tail, cooked, no added fat
Chicken, liver, fried, added butter
Sausage, chorizo, fried, no added fat
Nut, almond, with skin, roasted, unsalted
Barramundi, aquacultured, fillet, grilled, no added fat
Barramundi, aquacultured, fillet, steamed with no added fat
Bassa (basa), fillet, baked, no added fat
Bassa (basa), fillet, steamed, no added fat
Bream, fillet, baked, no added fat
Flathead, flesh, baked, no added fat
Gemfish, flesh, baked, no added fat
Kingfish, yellowtail, aquacultured, fillet, with skin, grilled, no added fat
Kingfish, yellowtail, aquacultured, fillet, with skin, steamed, no added fat
Mackerel, grilled, no added fat
Mackerel, steamed, no added fat
Milkfish, aquacultured, flesh, grilled, no added fat
Milkfish, aquacultured, flesh, steamed, no added fat
Morwong, fillet, grilled, no added fat
Mullet, yelloweye, fillet, baked, no added fat
Mulloway, flesh, baked, no added fat
Salmon, Atlantic, fillet, grilled, no added fat
Salmon, Atlantic, fillet, steamed, no added fat
Salmon, Pacific King, fillet, skinless, grilled, no added fat
Salmon, Pacific King, fillet, steamed, no added fat
Sardine, Australian, whole, fried, no added fat
Sprat, blue, wild caught, flesh, skin & bones, fried, no added fat
Shark, fillet, without skin, baked, no added fat
Shark, fillet, without skin, steamed, no added fat
Silver perch, aquacultured, baked, no added fat
Silver perch, aquacultured, steamed, no added fat
Snapper, fillet, baked, no added fat
Snapper, fillet, steamed, no added fat
Tilapia, fillet, baked, no added fat
Tilapia, fillet, steamed, no added fat
Trout, ocean, aquacultured, fillet, without skin, baked, no added fat
Trout, ocean, aquacultured, fillet, without skin, steamed, no added fat
Trout, rainbow, aquacultured, baked, no added fat
Trout, rainbow, aquacultured, steamed, no added fat
Tuna, yellowfin, flesh, baked, no added fat
Tuna, yellowfin, flesh, steamed, no added fat
Whiting, King George, flesh, baked, no added fat
Lobster, southern rock, wild, flesh, purchased steamed or boiled
Octopus, boiled, no added fat
Oyster, aquacultured, raw
Prawn, flesh, raw (green)
Prawn, flesh, cooked from raw, no added fat
Scallop, fried, no added fat
Squid or calamari, fried, no added fat
Fish finger, crumbed, purchased frozen, grilled, no added fat
Chocolate, milk, with dried fruit & nuts
Chocolate, milk, with nuts
Confectionery, almond, chocolate-coated
Confectionery, dried fruit & nuts, chocolate-coated
Confectionery, peanut, chocolate-coated
Confectionery, sultana, chocolate-coated
Jelly, sugar sweetened, all flavours, prepared
Liquorice, allsorts
Liquorice, chocolate-coated
Artichoke, globe, boiled, drained
Artichoke, jerusalem, peeled, boiled, drained
Asparagus, green, boiled, drained
Bean, broad, fresh, boiled, drained
Bean, butter, fresh, boiled, drained
Bean, green, fresh, boiled, drained
Beetroot, fresh, purple, peeled, baked, no added fat
Beetroot, fresh, purple, peeled, boiled, drained
Bok choy, fried, no added fat
Bok choy, steamed
Broccoli, fresh, baked, no added fat
Broccolini, fresh, boiled, drained
Brussels sprout, fresh, boiled, drained
Cabbage, Chinese, boiled, drained
Cabbage, Chinese flowering, boiled, drained
Cabbage, mustard, boiled, drained
Cabbage, red, boiled, drained
Cabbage, savoy, boiled, drained
Cabbage, white, boiled, drained
Capsicum, green, fresh, fried, no added fat
Capsicum, red, fresh, fried, no added fat
Carrot, baby, peeled, fresh, boiled, drained
Carrot, baby, baked, no added fat
Carrot, mature, peeled, fresh, baked, no added fat
Cassava, peeled, fresh, raw
Cassava, peeled, fresh, boiled, drained
Cassava, white flesh, peeled, fresh, boiled, drained
Cassava, yellow flesh, peeled, fresh, boiled, drained
Cauliflower, fresh, boiled, drained
Celeriac, peeled, boiled, drained
Celery, fresh, fried, no added fat
Chicory, boiled, drained
Chilli (chili), green, fried, no added fat
Chilli (chili), red, fried, no added fat
Choko, peeled, fresh, boiled, drained
Corn, fresh on cob, boiled, drained
Eggplant, unpeeled, fresh, grilled, no added fat
Eggplant, unpeeled, fresh, baked, no added fat
Fennel, fresh, boiled, drained
Garlic, peeled, fresh, fried, no added fat
Ginger, peeled, fresh, fried, no added fat
Kale, cooked, no added fat
Kohlrabi, peeled, fresh, boiled, drained
Leek, fresh, fried, no added fat
Leek, fresh, boiled, drained
Mushroom, common, fresh, fried, no added fat
Mushroom, common, vitamin D enhanced, fresh, fried, no added fat
Okra, cooked, no added fat
Onion, mature, brown skinned, peeled, fresh, fried, no added fat
Onion, mature, white skinned, peeled, fresh, fried, no added fat
Onion, mature, red skinned, fried, no added fat
Onion, spring, fresh, fried, no added fat
Parsnip, peeled, fresh, baked, no added fat
Parsnip, peeled, fresh, boiled, drained
Potato, coliban, peeled, baked, no added fat
Potato, desiree, peeled, baked, no added fat
Potato, desiree, peeled, boiled, drained
Potato, new, peeled, baked, no added fat
Potato, pale skin, peeled, baked, no added fat
Potato, pontiac, peeled, baked, no added fat
Potato, pontiac, peeled, boiled, drained
Potato, red skin, peeled, baked, no added fat
Potato, sebago, peeled, baked, no added fat
Pumpkin, butternut, peeled, fresh, baked, no added fat
Pumpkin, butternut, peeled, fresh, boiled, drained
Pumpkin, golden nugget, peeled, fresh, baked, no added fat
Pumpkin, golden nugget, peeled, fresh, boiled, drained
Pumpkin, jarrahdale, peeled, fresh, baked, no added fat
Pumpkin, jarrahdale, peeled, fresh, boiled, drained
Pumpkin, peeled, fresh, baked, no added fat
Pumpkin, peeled, fresh, boiled, drained
Pumpkin, Queensland blue, peeled, fresh, baked, no added fat
Pumpkin, Queensland blue, peeled, fresh, boiled, drained
Seaweed, boiled, drained
Shallot, peeled, fresh, fried, no added fat
Silverbeet, fresh, boiled, drained
Snow pea, fresh, fried, no added fat
Snow pea, fresh, boiled, drained
Spinach, Mature English, fresh, boiled, drained
Squash, button, fresh, boiled, drained
Squash, scallopini, fresh, boiled, drained
Swede, peeled, fresh, boiled, drained
Sweet potato, orange flesh, peeled, fresh, baked, no added fat
Sweet potato, orange flesh, peeled, fresh, boiled, drained
Taro, peeled, fresh, boiled, drained
Turnip, white, peeled, fresh, boiled, no added fat
Zucchini, green skin, fresh, unpeeled, fried, no added fat
Zucchini, green skin, fresh, unpeeled, boiled, drained
Zucchini, golden, fresh, unpeeled, fried, no added fat
Zucchini, golden, fresh, unpeeled, boiled, drained

Source: The Australian Food Composition Database – Release 2



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