Unlock Tryptophan's Power: Boost Serotonin! Extensive Foods List

Tryptophan is an amino acid, one of the eight essential amino acids in protein. Tryptophan cannot be synthesised in the human body, therefore we need to ingest it.

We don’t store a lot of tryptophan, and overall concentration of this amino acid is lower than for others. We don’t need huge amounts for good nutrition, but a deficient in intake, absorption or processing of tryptophan can result in a functional deficiency.

We require tryptophan to make neurotransmitter serotonin, and sleep and circadian rhythm hormone, melatonin.

Food Name	Tryptophan (mg)
Abalone, black lip, aquacultured, raw	182
Abalone, black lip, wild, raw	218
Abalone, brown lip, wild, raw	200
Abalone, green lip, aquacultured, raw	192
Abalone, green lip, wild, raw	209
Alcoholic beverage, spirit, approximately 30% v/v, all (Brandy, Gin, Rum, Vodka and Whisky), cooked	0
Alcoholic beverage, spirit, approximately 40% v/v, all (Brandy, Gin, Rum, Vodka and Whisky)	0
Almond beverage, added sugar & Ca	5
Almond beverage, added sugar & vitamins B1, B2 & B12 & Ca	5
Almond beverage, added sugar, unfortified	5
Almond beverage, no added sugar, added Ca	5
Almond beverage, no added sugar, unfortified	5
Amaranth, grain, whole, uncooked	190
Anchovy, canned in oil, drained	285
Apple, bonza, unpeeled, raw	2
Apple, dried	9
Apple, fuji, unpeeled, raw	2
Apple, golden delicious, unpeeled, raw	2
Apple, granny-smith, unpeeled, raw	2
Apple, green skin, unpeeled, raw	2
Apple, jonathon, unpeeled, raw	2
Apple, pink lady, unpeeled, raw	2
Apple, red delicious, unpeeled, raw	2
Apple, red skin, unpeeled, raw	2
Apple, royal gala, unpeeled, raw	4
Apricot, canned in pear juice	6
Apricot, canned in pear juice, drained	10
Apricot, canned in pear juice, juice only	0
Apricot, dried	41
Apricot, raw	6
Artichoke heart, canned in brine, drained	20
Artichoke, globe, boiled, drained	35
Artichoke, globe, raw	30
Artichoke, jerusalem, peeled, boiled, drained	15
Artichoke, jerusalem, peeled, raw	14
Asparagus, canned in brine, drained	19
Asparagus, green, boiled, drained	36
Asparagus, green, raw	31
Avocado, raw	22
Bacon, middle rasher, separable fat, fried, no added fat	69
Bacon, middle rasher, separable lean, fried, no added fat	359
Bacon, middle rasher, untrimmed, raw	205
Bacon, shortcut, as purchased without rind, fried, no added fat	350
Baked beans, canned in tomato sauce	69
Baked beans, canned in tomato sauce, reduced salt	54
Baking powder, dry powder	9
Baking soda (bicarbonate), dry powder	0
Ball, snack, date based	83
Bamboo shoot, canned in water, heated, drained	8
Banana, cavendish, peeled, raw	23
Banana, lady finger or sugar, peeled, raw	25
Bar, cherry & coconut centre, dark chocolate-coated	60
Bar, coconut cream centre, milk chocolate-coated	40
Bar, honeycomb centre, milk chocolate-coated	27
Bar, muesli, plain or with dried fruit	122
Bar, muesli, plain or with dried fruit, chocolate-coated	90
Bar, muesli, plain or with dried fruit, yoghurt-coated	97
Bar, muesli, with nuts	127
Bar, nougat & caramel centre, milk chocolate-coated	51
Bar, snack, fruit filled, baked	45
Bar, snack, oat based, baked	62
Bar, snack, with >35% nuts, added protein	0
Bar, snack, with >55% nuts	170
Barley, pearl, boiled, no added fat or salt	55
Barley, pearl, uncooked	132
Barramundi, aquacultured, fillet, grilled, no added fat	296
Barramundi, aquacultured, fillet, raw	216
Barramundi, aquacultured, fillet, steamed with no added fat	257
Basil, green, fresh, raw	34
Bassa (basa), fillet, baked, no added fat	237
Bassa (basa), fillet, steamed, no added fat	206
Bassa, fillet, raw	173
Bean, broad, dried	245
Bean, broad, fresh, boiled, drained	75
Bean, broad, fresh, raw	70
Bean, butter, fresh, boiled, drained	25
Bean, butter, fresh, raw	24
Bean, green, fresh, boiled, drained	14
Bean, green, fresh, raw	13
Bean, green, frozen, boiled, drained	19
Bean, haricot, dried	312
Bean, haricot, dried, boiled, drained	116
Bean, lima, dried	226
Bean, lima, dried, boiled, drained	67
Bean, mung, whole, dried, uncooked	306
Bean, red kidney, canned, drained	80
Bean, red kidney, dried	270
Bean, red kidney, dried, boiled, drained	94
Bean, red kidney, fresh, boiled, drained	165
Bean, red kidney, fresh, raw	154
Beef, all cuts, separable fat, cooked, no added fat	124
Beef, all cuts, separable fat, raw	98
Beef, boneless dice or strips, lean, casseroled, no added fat	300
Beef, boneless dice or strips, lean, raw	223
Beef, boneless dice or strips, lean, stir-fried, no added fat	255
Beef, boneless dice or strips, untrimmed, casseroled, no added fat	298
Beef, boneless dice or strips, untrimmed, raw	221
Beef, boneless dice or strips, untrimmed, stir-fried, no added fat	254
Beef, casserole meat, boneless or bone-in, blade, lean, casseroled	248
Beef, casserole meat, boneless or bone-in, shin, lean, casseroled, no added fat	21
Beef, casserole meat, boneless or bone-in, shin, lean, raw	8
Beef, casserole meat, boneless or bone-in, shin, semi-trimmed, casseroled, no added fat	26
Beef, casserole meat, boneless or bone-in, shin, semi-trimmed, raw	11
Beef, casserole meat, boneless or bone-in, shin, untrimmed, casseroled, no added fat	38
Beef, casserole meat, boneless or bone-in, shin, untrimmed, raw	14
Beef, casserole meat, boneless, blade or chuck, lean, casseroled, no added fat	258
Beef, casserole meat, boneless, blade or chuck, lean, raw	183
Beef, casserole meat, boneless, blade or chuck, semi-trimmed, casseroled	248
Beef, casserole meat, boneless, blade or chuck, semi-trimmed, raw	176
Beef, casserole meat, boneless, blade or chuck, untrimmed, casseroled, no added fat	245
Beef, casserole meat, boneless, blade or chuck, untrimmed, raw	173
Beef, casserole meat, boneless, blade, semi-trimmed, casseroled	241
Beef, casserole meat, boneless, blade, untrimmed, casseroled	237
Beef, casserole meat, boneless, chuck, lean, casseroled, no added fat	267
Beef, casserole meat, boneless, chuck, lean, raw	186
Beef, casserole meat, boneless, chuck, semi-trimmed, casseroled	256
Beef, casserole meat, boneless, chuck, semi-trimmed, raw	178
Beef, casserole meat, boneless, chuck, untrimmed, casseroled, no added fat	253
Beef, casserole meat, boneless, chuck, untrimmed, raw	175
Beef, corned, canned	195
Beef, diced, lean, casseroled, no added fat	295
Beef, diced, lean, dry-fried, no added fat	260
Beef, diced, lean, raw	226
Beef, diced, untrimmed, casseroled, no added fat	293
Beef, diced, untrimmed, dry-fried, no added fat	258
Beef, diced, untrimmed, raw	223
Beef, mince, higher fat, raw	184
Beef, mince, higher fat, stir-fried, no added fat	226
Beef, mince, lower fat, raw	187
Beef, mince, lower fat, stir-fried, no added fat	264
Beef, mince, regular fat, raw	183
Beef, mince, regular fat, stir-fried, no added fat	241
Beef, roasting piece, silverside or topside, lean, raw	186
Beef, roasting piece, silverside or topside, lean, roasted, no added fat	241
Beef, roasting piece, silverside or topside, semi-trimmed, raw	185
Beef, roasting piece, silverside or topside, semi-trimmed, roasted, no added fat	238
Beef, roasting piece, silverside or topside, untrimmed, raw	178
Beef, roasting piece, silverside or topside, untrimmed, roasted, no added fat	232
Beef, rump steak, lean, grilled, no added fat	259
Beef, rump steak, lean, raw	165
Beef, rump steak, semi-trimmed, grilled, no added fat	251
Beef, rump steak, semi-trimmed, raw	162
Beef, rump steak, untrimmed, grilled, no added fat	242
Beef, rump steak, untrimmed, raw	153
Beef, silverside roast, lean, raw	195
Beef, silverside roast, lean, roasted, no added fat	218
Beef, silverside roast, semi-trimmed, raw	192
Beef, silverside roast, semi-trimmed, roasted, no added fat	216
Beef, silverside roast, untrimmed, raw	184
Beef, silverside roast, untrimmed, roasted, no added fat	210
Beef, sirloin steak, lean, grilled, no added fat	247
Beef, sirloin steak, lean, raw	195
Beef, sirloin steak, semi-trimmed, grilled, no added fat	240
Beef, sirloin steak, semi-trimmed, raw	189
Beef, sirloin steak, untrimmed, grilled, no added fat	221
Beef, sirloin steak, untrimmed, raw	173
Beef, steak, boneless or bone-in, blade, lean, grilled, no added fat	258
Beef, steak, boneless or bone-in, blade, lean, raw	180
Beef, steak, boneless or bone-in, blade, semi-trimmed, grilled, no added fat	251
Beef, steak, boneless or bone-in, blade, semi-trimmed, raw	175
Beef, steak, boneless or bone-in, blade, untrimmed, raw	170
Beef, steak, boneless rump or sirloin, lean, grilled, no added fat	253
Beef, steak, boneless rump or sirloin, lean, raw	180
Beef, steak, boneless rump or sirloin, semi-trimmed, grilled, no added fat	246
Beef, steak, boneless rump or sirloin, semi-trimmed, raw	176
Beef, steak, boneless rump or sirloin, untrimmed, grilled, no added fat	232
Beef, steak, boneless rump or sirloin, untrimmed, raw	163
Beef, steak, boneless, fillet or tenderloin, lean, grilled, no added fat	258
Beef, steak, boneless, fillet or tenderloin, lean, raw	180
Beef, steak, boneless, fillet or tenderloin, semi-trimmed, grilled, no added fat	255
Beef, steak, boneless, fillet or tenderloin, semi-trimmed, raw	176
Beef, steak, boneless, fillet or tenderloin, untrimmed, grilled, no added fat	249
Beef, steak, boneless, fillet or tenderloin, untrimmed, raw	174
Beef, steak, boneless, round, lean, grilled, no added fat	257
Beef, steak, boneless, round, lean, raw	170
Beef, steak, boneless, round, semi-trimmed, grilled, no added fat	254
Beef, steak, boneless, round, semi-trimmed, raw	166
Beef, steak, boneless, round, untrimmed, grilled, no added fat	251
Beef, steak, boneless, round, untrimmed, raw	165
Beef, steak, boneless, scotch fillet, lean, grilled, no added fat	258
Beef, steak, boneless, scotch fillet, lean, raw	193
Beef, steak, boneless, scotch fillet, semi-trimmed, grilled, no added fat	245
Beef, steak, boneless, scotch fillet, semi-trimmed, raw	181
Beef, steak, boneless, scotch fillet, untrimmed, grilled, no added fat	238
Beef, steak, boneless, scotch fillet, untrimmed, raw	175
Beef, steak, with bone, blade, untrimmed, grilled, no added fat	247
Beef, steak, with bone, T-bone or blade, lean, grilled, no added fat	247
Beef, steak, with bone, T-bone or blade, lean, raw	189
Beef, steak, with bone, T-bone or blade, semi-trimmed, grilled, no added fat	237
Beef, steak, with bone, T-bone or blade, semi-trimmed, raw	180
Beef, steak, with bone, T-bone or blade, untrimmed, grilled, no added fat	230
Beef, steak, with bone, T-bone or blade, untrimmed, raw	171
Beef, steak, with bone, T-bone, lean, grilled, no added fat	236
Beef, steak, with bone, T-bone, lean, raw	198
Beef, steak, with bone, T-bone, semi-trimmed, grilled, no added fat	223
Beef, steak, with bone, T-bone, semi-trimmed, raw	185
Beef, steak, with bone, T-bone, untrimmed, grilled, no added fat	213
Beef, steak, with bone, T-bone, untrimmed, raw	172
Beef, stir-fry strips, lean, dry-fried, no added fat	250
Beef, stir-fry strips, lean, raw	220
Beef, stir-fry strips, untrimmed, dry-fried, no added fat	249
Beef, stir-fry strips, untrimmed, raw	219
Beef, strips, lean, casseroled, no added fat	304
Beef, strips, untrimmed, casseroled, no added fat	302
Beef, topside roast, lean, raw	180
Beef, topside roast, lean, roasted, no added fat	265
Beef, topside roast, semi-trimmed, raw	178
Beef, topside roast, semi-trimmed, roasted, no added fat	260
Beef, topside roast, untrimmed, raw	172
Beef, topside roast, untrimmed, roasted, no added fat	253
Beer, full strength (alcohol 4-4.9% v/v)	3
Beer, full strength (alcohol 4-4.9% v/v), carbohydrate modified	2
Beer, high alcohol (5% v/v & above)	3
Beer, light (alcohol 1-2.9% v/v)	1
Beer, mid-strength (alcohol 3-3.9% v/v)	2
Beetroot, canned in brine, drained	7
Beetroot, fresh, purple, peeled, baked, no added fat	16
Beetroot, fresh, purple, peeled, boiled, drained	14
Beetroot, fresh, purple, peeled, raw	13
Beverage base, chocolate flavour, added vitamins A, B1, B2, C & D, Ca & Fe (Milo)	170
Beverage base, chocolate flavour, unfortified (Nesquik brand)	48
Beverage base, drinking chocolate, unfortified	71
Beverage, chocolate flavour, from drinking chocolate, with regular fat cows milk	35
Beverage, chocolate flavour, from Milo powder, with regular fat cows milk	45
Beverage, chocolate flavour, from Nesquik powder, with regular fat cows milk	34
Biscuit, savoury, corn cake, plain, salted	56
Biscuit, savoury, from rye flour, crispbread	86
Biscuit, savoury, from wheat flour, crispbread, puffed & toasted	140
Biscuit, savoury, from white wheat flour, cheese-flavoured	121
Biscuit, savoury, from white wheat flour, flaky cracker style	97
Biscuit, savoury, from white wheat flour, flavoured (excluding cheese)	96
Biscuit, savoury, from white wheat flour, plain snack cracker style	68
Biscuit, savoury, from white wheat flour, Salada style	110
Biscuit, savoury, from white wheat flour, water cracker style	38
Biscuit, savoury, from wholemeal wheat flour & rye flour, crispbread, puffed	151
Biscuit, savoury, from wholemeal wheat flour, crispbread	140
Biscuit, savoury, rice cake, from brown rice, plain	100
Biscuit, savoury, rice cracker, added vegetable powder	77
Biscuit, savoury, rice cracker, flavoured (excluding seaweed)	102
Biscuit, savoury, rice cracker, plain	101
Biscuit, savoury, rice cracker, seaweed flavoured	116
Biscuit, savoury, seed based	300
Biscuit, sweet, Anzac style, homemade from basic ingredients	58
Biscuit, sweet, biscuit base, caramel filling, chocolate-coated, commercial	44
Biscuit, sweet, biscuit base, mint filling, chocolate-coated	55
Biscuit, sweet, breakfast style, with or without dried fruit	63
Biscuit, sweet, chocolate chip or coated	53
Biscuit, sweet, cream filled, commercial	39
Biscuit, sweet, plain	56
Biscuit, sweet, sandwich, cream & jam filling	34
Biscuit, sweet, sandwich, cream filling, chocolate-coated, tim tam style	56
Biscuit, sweet, shortbread style, commercial	58
Biscuit, sweet, wheatmeal	68
Blackberry, raw	17
Blue grenadier, flesh, baked, no added fat	247
Blue grenadier, flesh, raw	170
Blue grenadier, flesh, steamed, no added fat	231
Blueberry, purchased frozen	6
Blueberry, raw	6
Bok choy, fried, no added fat	23
Bok choy, raw	16
Bok choy, steamed	17
Braised steak & onions, canned	76
Bread roll, from white flour	145
Bread roll, from white flour, toasted	169
Bread roll, from wholemeal flour	82
Bread roll, from wholemeal flour, toasted	96
Bread roll, mixed grain	119
Bread roll, mixed grain, toasted	140
Bread roll, topped with cheese	167
Bread roll, topped with cheese & bacon	208
Bread, banana	54
Bread, damper, from white flour, homemade	120
Bread, flat (pita or Lebanese), white, commercial	93
Bread, flat (pita or Lebanese), wholemeal, commercial	110
Bread, from rye flour, sour dough	89
Bread, from rye flour, sour dough, toasted	105
Bread, from wheat flour, added dried fruit, toasted	100
Bread, from white flour	91
Bread, from white flour, added calcium	176
Bread, from white flour, added calcium, toasted	205
Bread, from white flour, added dried fruit	90
Bread, from white flour, added fibre	177
Bread, from white flour, added fibre, toasted	211
Bread, from white flour, added iron	176
Bread, from white flour, added iron, toasted	205
Bread, from white flour, added omega-3 polyunsaturates	166
Bread, from white flour, added omega-3 polyunsaturates, toasted	193
Bread, from white flour, extra grainy & seeds	111
Bread, from white flour, extra grainy & seeds, toasted	130
Bread, from white flour, Italian-style, commercial	92
Bread, from white flour, Italian-style, commercial, toasted	110
Bread, from white flour, sour dough, commercial	143
Bread, from white flour, sour dough, commercial, toasted	170
Bread, from white flour, toasted	94
Bread, from white flour, Turkish	77
Bread, from white flour, Turkish, toasted	92
Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe	120
Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe, toasted	141
Bread, from wholemeal flour	78
Bread, from wholemeal flour, extra grainy & seeds	93
Bread, from wholemeal flour, extra grainy & seeds, toasted	109
Bread, from wholemeal flour, toasted	92
Bread, garlic or herb, homemade, cooked	134
Bread, garlic, commercial, cooked	76
Bread, gluten free	64
Bread, gluten free, toasted	76
Bread, mixed grain	91
Bread, mixed grain, toasted	107
Bread, Naan, commercial	90
Bread, organic	112
Bread, organic, toasted	132
Bread, pizza base, commercial	90
Bread, tortilla, white, commercial	75
Bread, wrap, white, commercial	79
Breadcrumbs, white	135
Breakfast cereal, beverage, non-chocolate flavours, added vitamins A, B1, B2, B3, B6, B12, C & folate & Ca	35
Breakfast cereal, flakes of corn, added vitamins B1, B2, B3, C & folate, Fe & Zn	39
Breakfast cereal, flakes of corn, unfortified	38
Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins B1, B2, B3, B6 & folate, Ca, Fe & Zn	172
Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins B1, B2, B3 & folate & Fe	119
Breakfast cereal, mixed grain (wheat, oat & corn), extruded, added vitamins B1, B2, B3, B6, C & folate, Ca & Fe	342
Breakfast cereal, mixed grain (wheat, rice & oat), flakes, honey, unfortified	104
Breakfast cereal, puffed or popped rice, added vitamins B1, B2, B3, C & folate, Fe & Zn	88
Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins B1, B2, B3, C & folate, Ca, Fe & Zn	47
Breakfast cereal, puffed or popped rice, no added sugar or salt, unfortified	91
Breakfast cereal, wheat bran, flakes, sultanas, added vitamins B1, B2, B3, B6 & folate, Fe & Zn	119
Breakfast cereal, wheat bran, pellets, added vitamins B1, B2 & folate, Fe & Zn	188
Breakfast cereal, whole wheat, biscuit, added vitamins B1, B2, B3 & folate, Fe & Zn	248
Breakfast cereal, whole wheat, biscuit, bran, added vitamins B1, B2, B3 & folate & Fe	207
Breakfast cereal, whole wheat, biscuit, no added sugar, unfortified	124
Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added fibre, vitamins B1, B2, B3 & folate, Ca & Fe	93
Breakfast cereal, whole wheat, puffed, no added sugar or salt, unfortified	134
Bream, fillet, baked, no added fat	296
Bream, fillet, raw	216
Bream, fillet, steamed, no added fat	252
Broccoli, fresh, baked, no added fat	52
Broccoli, fresh, boiled, drained	26
Broccoli, fresh, microwaved	30
Broccoli, fresh, raw	43
Broccolini, fresh, boiled, drained	30
Broccolini, fresh, raw	29
Brussels sprout, fresh, boiled, drained	37
Brussels sprout, fresh, raw	36
Buckwheat groats, cooked in water, no added salt	39
Buckwheat groats, uncooked	186
Buffalo, riverine, cube roll, raw	193
Buffalo, riverine, topside, raw	198
Buffalo, swamp, cube roll, raw	198
Buffalo, swamp, topside, raw	199
Bulgur, soaked in water, no added fat or salt	60
Bulgur, uncooked	141
Bun, sweet, hot cross bun, with dried fruit	90
Bun, sweet, with dried fruit, iced	80
Bun, sweet, with dried fruit, uniced	95
Butter, plain, no added salt	14
Butter, plain, salted	14
Cabbage, Chinese flowering, boiled, drained	9
Cabbage, Chinese flowering, raw	8
Cabbage, Chinese, boiled, drained	7
Cabbage, Chinese, raw	7
Cabbage, mustard, boiled, drained	15
Cabbage, mustard, raw	15
Cabbage, red, boiled, drained	19
Cabbage, red, raw	18
Cabbage, savoy, boiled, drained	11
Cabbage, savoy, raw	11
Cabbage, white, boiled, drained	9
Cabbage, white, raw	8
Cake mix, plain, dry powder	50
Cake, carrot, commercial, iced	32
Cake, carrot, homemade, iced	51
Cake, carrot, homemade, uniced	63
Cake, chocolate, homemade, iced	83
Cake, chocolate, homemade, uniced	99
Cake, fruit, homemade, uniced	42
Cake, lamington, unfilled	34
Cake, mud, dark chocolate, commercial, chocolate ganache icing	38
Cake, mud, dark chocolate, homemade, chocolate ganache icing	74
Cake, mud, dark chocolate, homemade, uniced	78
Cake, plain butter cake, commercial, iced	37
Cake, plain butter cake, commercial, uniced	60
Cake, plain butter cake, homemade, iced	68
Cake, plain butter cake, homemade, uniced	84
Cake, sponge, plain, commercial, uniced, filled with jam & cream	51
Cake, sponge, plain, commercial, uniced, unfilled	55
Camel, cube roll, raw	164
Camel, rump, raw	173
Camel, steak, as purchased, fried, no added fat	389
Camel, steak, as purchased, raw	253
Capers, pickled, canned, drained	16
Capsicum, green, fresh, fried, no added fat	10
Capsicum, green, fresh, raw	9
Capsicum, red, fresh, fried, no added fat	10
Capsicum, red, fresh, raw	9
Caramels, soft & hard	32
Cardamom seed, dried, ground	155
Carrot, baby, baked, no added fat	12
Carrot, baby, peeled, fresh, boiled, drained	12
Carrot, baby, peeled, fresh, raw	11
Carrot, mature, peeled, fresh, baked, no added fat	11
Carrot, mature, peeled, fresh, boiled, drained	17
Carrot, mature, peeled, fresh, raw	9
Cassava, peeled, fresh, boiled, drained	14
Cassava, peeled, fresh, raw	13
Cassava, white flesh, peeled, fresh, boiled, drained	8
Cassava, white flesh, peeled, fresh, raw	7
Cassava, yellow flesh, peeled, fresh, boiled, drained	21
Cassava, yellow flesh, peeled, fresh, raw	19
Cauliflower, fresh, boiled, drained	22
Cauliflower, fresh, raw	21
Celeriac, peeled, boiled, drained	22
Celeriac, peeled, raw	21
Celery, fresh, fried, no added fat	10
Celery, fresh, raw	8
Cheese, blue vein	288
Cheese, bocconcini	190
Cheese, brie	256
Cheese, camembert	256
Cheese, cheddar, natural, reduced fat (approximately 15%)	295
Cheese, cheddar, natural, reduced fat (approximately 25%)	239
Cheese, cheddar, natural, regular fat	254
Cheese, cheddar, processed, reduced fat (approximately 15%), added vitamin D	109
Cheese, cheddar, processed, regular fat	208
Cheese, cottage	234
Cheese, cream, plain	89
Cheese, edam	378
Cheese, fetta (feta)	239
Cheese, goat, firm	162
Cheese, goat, soft	185
Cheese, haloumi	294
Cheese, mozzarella	280
Cheese, parmesan, dried, finely grated	560
Cheese, parmesan, fresh, regular fat	306
Cheese, ricotta	179
Cheese, soy	44
Cherry, black, canned in syrup	2
Cherry, black, canned in syrup, drained	5
Cherry, black, canned in syrup, syrup only	0
Cherry, raw	6
Chicken, barbecued, with skin	374
Chicken, breast, lean flesh, baked, no added fat	394
Chicken, breast, lean flesh, casseroled, no added fat	367
Chicken, breast, lean flesh, fried, no added fat	329
Chicken, breast, lean flesh, grilled, no added fat	260
Chicken, breast, lean flesh, raw	190
Chicken, breast, lean flesh, skin & fat, baked, no added fat	375
Chicken, breast, lean flesh, skin & fat, casseroled, no added fat	353
Chicken, breast, lean flesh, skin & fat, raw	179
Chicken, drumstick, lean flesh, baked, no added fat	285
Chicken, drumstick, lean flesh, casseroled, no added fat	389
Chicken, drumstick, lean flesh, raw	252
Chicken, drumstick, lean flesh, skin & fat, baked, no added fat	281
Chicken, drumstick, lean flesh, skin & fat, casseroled, no added fat	364
Chicken, drumstick, lean flesh, skin & fat, raw	238
Chicken, liver, fried, added butter	210
Chicken, liver, raw	176
Chicken, mince, fried, no added fat	237
Chicken, mince, raw	180
Chicken, nugget, purchased from fast food chain, grilled	148
Chicken, nugget, purchased from independent takeaway & fast food chain, fried, undefined oil	131
Chicken, nugget, purchased frozen, baked, no added fat	128
Chicken, processed luncheon meat, low or reduced fat	229
Chicken, schnitzel, baked without fat	160
Chicken, separable fat, composite, cooked, no added fat	55
Chicken, separable fat, composite, raw	64
Chicken, skin, composite, baked, no added fat	282
Chicken, skin, composite, casseroled, no added fat	228
Chicken, skin, composite, raw	160
Chicken, thigh, lean flesh, baked, no added fat	329
Chicken, thigh, lean flesh, casseroled, no added fat	358
Chicken, thigh, lean flesh, fried, no added fat	290
Chicken, thigh, lean flesh, raw	190
Chicken, thigh, lean flesh, skin & fat, baked, no added fat	310
Chicken, thigh, lean flesh, skin & fat, casseroled, no added fat	324
Chicken, thigh, lean flesh, skin & fat, raw	167
Chicken, wing, lean flesh, baked, no added fat	420
Chicken, wing, lean flesh, casseroled, no added fat	379
Chicken, wing, lean flesh, raw	254
Chicken, wing, lean flesh, skin & fat, baked, no added fat	377
Chicken, wing, lean flesh, skin & fat, casseroled, no added fat	334
Chicken, wing, lean flesh, skin & fat, raw	214
Chickpea, canned, drained	76
Chickpea, dried	192
Chickpea, dried, boiled, drained	70
Chicory, boiled, drained	39
Chicory, raw	33
Chilli (chili), dried, ground	69
Chilli (chili), green, fried, no added fat	40
Chilli (chili), green, raw	36
Chilli (chili), red, fried, no added fat	22
Chilli (chili), red, raw	19
Chives, raw	17
Chocolate, compound, cooking	54
Chocolate, dark, high cocoa solids	69
Chocolate, dark, no added sugar	88
Chocolate, milk	104
Chocolate, milk, fondant or caramel filled	82
Chocolate, milk, with dried fruit & nuts	104
Chocolate, milk, with nuts	134
Chocolate, white	73
Choko, peeled, fresh, boiled, drained	5
Choko, peeled, fresh, raw	4
Chutney or relish, commercial	12
Cider, apple (alcohol approximately 4-5% v/v)	0
Cinnamon, dried, ground	49
Cloves, dried, ground	30
Cocoa powder	280
Coconut beverage, added Ca	0
Coconut beverage, unfortified	0
Coconut, cream, regular fat	11
Coconut, fresh, mature fruit, flesh	34
Coconut, fresh, mature, water or juice	4
Coconut, fresh, young or immature, flesh	14
Coconut, fresh, young or immature, water or juice	2
Coconut, grated & desiccated	62
Coconut, milk, canned, reduced fat	5
Coconut, milk, canned, regular fat	13
Cod or hake, smoked, steamed	225
Cod, smoked, raw	210
Coffee mix, with beverage whitener & sugar, dry powder	140
Coffee, black, from instant coffee powder	2
Coffee, black, from instant coffee powder, decaffeinated	2
Coffee, espresso, from ground coffee beans	0
Coffee, flat white/latte/cappuccino, from ground coffee beans, with regular fat cows milk	32
Coffee, instant, dry powder or granules	221
Coffee, instant, dry powder or granules, decaffeinated	221
Coffee, long black, from ground coffee beans	0
Coffee, prepared from coffee mix with sugar & whitener, no added milk	7
Cone, wafer style, for ice cream	101
Confectionery, almond, chocolate-coated	122
Confectionery, chocolate centre, sugar-coated	66
Confectionery, dried fruit & nuts, chocolate-coated	117
Confectionery, peanut, chocolate-coated	163
Confectionery, sultana, chocolate-coated	79
Cordial base, 25% citrus fruit juice, regular	0
Cordial base, 40% citrus fruit juice, regular	0
Cordial base, blackcurrant juice, regular	0
Cordial, 25% citrus fruit juice, regular, recommended dilution	0
Cordial, 40% citrus fruit juice, regular, recommended dilution	0
Cordial, blackcurrant juice, regular, recommended dilution	0
Coriander seed, dried, ground	178
Coriander, fresh, raw	45
Corn chips, plain, toasted, salted	47
Corn, fresh on cob, boiled, drained	30
Corn, fresh on cob, raw	29
Corn, kernels, canned in brine, drained	22
Corn, kernels, purchased frozen, boiled, drained	24
Corn, kernels, purchased frozen, raw	23
Cornmeal (polenta), boiled, no added fat or salt	11
Cornmeal (polenta), uncooked	36
Couscous, boiled, no added fat or salt	58
Couscous, uncooked	130
Crab, flesh, purchased steamed or boiled	255
Cranberry, dried, sweetened	2
Cranberry, raw	0
Cream of tartar, dry powder	0
Cream, imitation (non-dairy)	0
Cream, sour, light (approximately 18% fat)	28
Cream, sour, regular fat	15
Cream, thickened, regular fat (approximately 35%)	21
Crocodile, back leg, raw	278
Crocodile, steak, as purchased, fried, no added fat	352
Crocodile, steak, as purchased, raw	211
Crocodile, tail fillet, raw	284
Croissant, plain	112
Crumpet, from white flour, toasted	64
Cucumber, common, peeled, raw	3
Cucumber, common, unpeeled, raw	6
Cucumber, Lebanese, unpeeled, raw	5
Cucumber, telegraph, unpeeled, raw	10
Cumin (cummin) seed, dried, ground	257
Cumquat (kumquat), raw	32
Currant, dried	22
Curry powder	109
Custard apple, African pride, peeled, raw	6
Custard powder, vanilla, dry mix	4
Custard, vanilla, prepared from dry mix	36
Custard, vanilla, regular fat	37
Dairy blend, butter & edible oil spread (approximately 80% fat), reduced salt (sodium 400 mg/100 g)	4
Dairy blend, butter & edible oil spread (approximately 80% fat), sodium 600 mg/100 g	4
Dairy or yoghurt dessert, chocolate, regular fat	62
Date, dried	10
Dill, fresh, raw	14
Dip, hummus, commercial	68
Doughnut, dusted with cinnamon & sugar	74
Doughnut, iced	83
Doughnut, jam filled, sugar coated	67
Dressing, French or Italian, regular fat, commercial	1
Dressing, thousand island, regular fat, commercial	0
Dripping, beef	0
Duck, breast, lean, fried, no added fat	224
Duck, breast, lean, raw	170
Duck, lean flesh, baked, no added fat	307
Duck, lean flesh, raw	225
Duck, lean flesh, skin & fat, baked, no added fat	218
Duck, lean flesh, skin & fat, raw	164
Duck, skin & fat, baked, no added fat	170
Duck, skin & fat, raw	120
Egg, chicken, white (albumen), hard-boiled	195
Egg, chicken, white (albumen), raw	188
Egg, chicken, whole, fried, no fat added	181
Egg, chicken, whole, hard-boiled	157
Egg, chicken, whole, omega-3 polyunsaturate enriched, boiled	204
Egg, chicken, whole, omega-3 polyunsaturate enriched, raw	200
Egg, chicken, whole, poached	166
Egg, chicken, whole, raw	160
Egg, chicken, whole, scrambled, with regular fat cows milk, no fat added	134
Egg, chicken, yolk, hard-boiled	242
Egg, chicken, yolk, raw	234
Eggplant, unpeeled, fresh, baked, no added fat	14
Eggplant, unpeeled, fresh, grilled, no added fat	17
Eggplant, unpeeled, fresh, raw	12
Emu, fan fillet, raw	164
Emu, steak, as purchased, fried, no added fat	364
Emu, steak, as purchased, raw	277
Endive, fresh, raw	6
Extruded snack, cheese flavoured	83
Fat, solid, vegetable oil based	0
Feijoa, raw	6
Fennel, fresh, boiled, drained	15
Fennel, fresh, raw	13
Fenugreek seed, dried	332
Fig, dried	22
Fig, fresh, unpeeled, raw	11
Fish finger, crumbed, purchased frozen, grilled, no added fat	114
Fish finger, crumbed, purchased frozen, raw	100
Fish, battered or crumbed, from takeaway outlet, deep fried, blended frying fat, ready to eat	170
Fish, eel, raw	207
Fish, white flesh, battered, packaged frozen, baked, no added fat	137
Fish, white flesh, crumbed, packaged frozen, baked, no added fat	132
Flathead, flesh, baked, no added fat	318
Flathead, flesh, raw	232
Flathead, flesh, steamed, no added fat	288
Flour, arrowroot	5
Flour, chickpea (besan)	192
Flour, cornflour, from maize & wheat starch	4
Flour, cornflour, from maize starch	0
Flour, gluten free, plain	39
Flour, rice	85
Flour, rye	99
Flour, soya	698
Flour, spelt	205
Flour, wheat, white, high protein or bread making flour	152
Flour, wheat, white, plain	130
Flour, wheat, white, plain, added vitamins B1, B2, B3, B6, E & folate & Fe, Mg & Zn (Jackaroo)	120
Flour, wheat, white, self-raising	130
Flour, wheat, white, self-raising, added vitamins B1, B2, B3, B6, E & folate & Fe, Mg & Zn (Jackaroo)	116
Flour, wheat, wholemeal, plain	127
Flour, wheat, wholemeal, self-raising	123
Frankfurt, cooked	137
Fruit drink, apple juice	0
Fruit drink, cranberry	0
Fruit drink, orange juice	0
Fruit salad, canned in fruit juice	5
Fruit salad, canned in fruit juice, drained	8
Fruit salad, canned in fruit juice, juice only	0
Garlic, peeled, fresh, fried, no added fat	102
Garlic, peeled, fresh, raw	63
Gelatine, all types	15
Gemfish, flesh, baked, no added fat	233
Gemfish, flesh, raw	170
Gemfish, flesh, steamed, no added fat	320
Ghee, clarified butter	3
Gherkin, pickled, drained, commercial	3
Ginger, dried, ground	152
Ginger, peeled, fresh, fried, no added fat	6
Ginger, peeled, fresh, raw	5
Glucose, liquid or syrup	0
Gluten, from wheat (vital wheat gluten)	795
Goat, all cuts, separable fat, baked, no added fat	81
Goat, all cuts, separable fat, raw	99
Goat, forequarter, lean, baked, no added fat	270
Goat, forequarter, lean, raw	189
Goat, leg, lean, baked, no added fat	296
Goat, leg, lean, raw	195
Goat, loin, lean, baked, no added fat	256
Goat, loin, lean, raw	195
Goat, meat, all cuts, lean, baked, no added fat	274
Goat, meat, all cuts, lean, casseroled, no added fat	382
Goat, meat, all cuts, lean, raw	193
Goat, meat, all cuts, untrimmed, baked, no added fat	255
Goat, meat, all cuts, untrimmed, casseroled, no added fat	330
Goat, meat, all cuts, untrimmed, raw	185
Goji berry, dried	85
Grape, black muscatel/muscat, raw	9
Grape, black sultana, raw	9
Grape, cornichon, raw	10
Grape, green, raw	8
Grape, red globe, raw	7
Grape, waltham cross, raw	6
Grapefruit, peeled, raw	20
Gravy powder, dry mix	93
Gravy, prepared from dry powder with water	8
Guava, Hawaiian, raw	6
Ham, leg, lean	188
Hamburger, white roll, beef patty, with cheese, onion, pickles & sauce, fast food chain	112
Hamburger, white roll, beef patty, with salad, independent takeaway outlet	89
Honey	2
Hot dog, bread roll, frankfurt & sauce filling	101
Ice confection, stick or tub, fruit juice or fruit flavoured	1
Ice confection, stick, milk-based, various flavours	36
Ice confection, stick, water-based, various flavours	0
Ice cream, vanilla flavour, premium or rich (~15% fat)	38
Ice cream, vanilla flavour, regular fat	71
Jackfruit, peeled, raw	43
Jam, berry	7
Jam, plum	5
Jam, stone fruit	5
Jelly crystals, sugar sweetened, all flavours	1
Jelly, sugar sweetened, all flavours, prepared	0
Juice, apple & blackcurrant, commercial	0
Juice, apple, commercial, added vitamin C	0
Juice, lemon	2
Juice, lime	3
Juice, orange & mango, commercial	2
Juice, orange, commercial	2
Kale, cooked, no added fat	46
Kale, raw	32
Kangaroo, loin fillet, grilled, no added fat	246
Kangaroo, loin fillet, raw	175
Kangaroo, rump, baked, no added fat	274
Kangaroo, rump, raw	166
Kangaroo, steak, as purchased, fried, no added fat	399
Kangaroo, steak, as purchased, raw	259
Kangaroo, tail, cooked, no added fat	278
Kangaroo, tail, raw	228
Kingfish, yellowtail, aquacultured, fillet, with skin, grilled, no added fat	352
Kingfish, yellowtail, aquacultured, fillet, with skin, raw	257
Kingfish, yellowtail, aquacultured, fillet, with skin, steamed, no added fat	306
Kiwifruit, gold, peeled, raw	21
Kiwifruit, green (hayward), peeled, raw	21
Kohlrabi, peeled, fresh, boiled, drained	34
Kohlrabi, peeled, fresh, raw	33
Kombucha, flavoured, added juice or intense sweeteners	0
Lamb, all cuts, separable fat, cooked	142
Lamb, all cuts, separable fat, raw	95
Lamb, boneless dice or strips, lean, casseroled, no added fat	282
Lamb, boneless dice or strips, lean, raw	189
Lamb, boneless dice or strips, lean, stir-fried, no added fat	260
Lamb, boneless dice or strips, untrimmed, casseroled, no added fat	280
Lamb, boneless dice or strips, untrimmed, raw	187
Lamb, boneless dice or strips, untrimmed, stir-fried, no added fat	258
Lamb, boneless, fillet or loin, lean, grilled, no added fat	238
Lamb, boneless, fillet or loin, lean, raw	178
Lamb, boneless, fillet or loin, untrimmed, grilled, no added fat	236
Lamb, boneless, fillet or loin, untrimmed, raw	175
Lamb, chop, with bone, chump, lean, grilled, no added fat	299
Lamb, chop, with bone, chump, lean, raw	197
Lamb, chop, with bone, chump, semi-trimmed, grilled, no added fat	278
Lamb, chop, with bone, chump, semi-trimmed, raw	185
Lamb, chop, with bone, chump, untrimmed, grilled, no added fat	263
Lamb, chop, with bone, chump, untrimmed, raw	172
Lamb, chop, with bone, forequarter, grilled, no added fat	224
Lamb, chop, with bone, forequarter, lean, grilled, no added fat	246
Lamb, chop, with bone, forequarter, lean, raw	180
Lamb, chop, with bone, forequarter, semi-trimmed, grilled, no added fat	229
Lamb, chop, with bone, forequarter, semi-trimmed, raw	160
Lamb, chop, with bone, forequarter, untrimmed, raw	152
Lamb, chop, with bone, loin or chump, lean, grilled, no added fat	280
Lamb, chop, with bone, loin or chump, lean, raw	224
Lamb, chop, with bone, loin or chump, semi-trimmed, grilled, no added fat	265
Lamb, chop, with bone, loin or chump, semi-trimmed, raw	209
Lamb, chop, with bone, loin or chump, untrimmed, grilled, no added fat	249
Lamb, chop, with bone, loin or chump, untrimmed, raw	182
Lamb, cutlet or frenched cutlet, with bone, lean, grilled, no added fat	267
Lamb, cutlet or frenched cutlet, with bone, lean, raw	183
Lamb, cutlet or frenched cutlet, with bone, semi-trimmed, grilled, no added fat	244
Lamb, cutlet or frenched cutlet, with bone, semi-trimmed, raw	168
Lamb, cutlet or frenched cutlet, with bone, untrimmed, grilled, no added fat	238
Lamb, cutlet or frenched cutlet, with bone, untrimmed, raw	163
Lamb, diced, lean, casseroled, no added fat	282
Lamb, diced, lean, raw	187
Lamb, diced, lean, stir-fried, no added fat	274
Lamb, diced, untrimmed, casseroled, no added fat	279
Lamb, diced, untrimmed, raw	185
Lamb, diced, untrimmed, stir-fried, no added fat	271
Lamb, eye of loin, lean, microwaved, no added fat	235
Lamb, eye of loin, lean, raw	182
Lamb, eye of loin, untrimmed, microwaved, no added fat	233
Lamb, eye of loin, untrimmed, raw	180
Lamb, fillet, lean, grilled, no added fat	241
Lamb, fillet, lean, raw	174
Lamb, fillet, untrimmed, grilled, no added fat	239
Lamb, fillet, untrimmed, raw	169
Lamb, leg roast, lean, raw	185
Lamb, leg roast, lean, roasted, no added fat	268
Lamb, leg roast, semi-trimmed, raw	179
Lamb, leg roast, semi-trimmed, roasted, no added fat	260
Lamb, leg roast, untrimmed, raw	170
Lamb, leg roast, untrimmed, roasted, no added fat	250
Lamb, liver, grilled, no added fat	320
Lamb, loin chop, lean, grilled, no added fat	261
Lamb, loin chop, lean, raw	251
Lamb, loin chop, semi-trimmed, grilled, no added fat	252
Lamb, loin chop, semi-trimmed, raw	233
Lamb, loin chop, untrimmed, grilled, no added fat	235
Lamb, loin chop, untrimmed, raw	193
Lamb, mince, raw	179
Lamb, mince, stir-fried, no added fat	214
Lamb, mini roast, lean, roasted, no added fat	244
Lamb, mini roast, semi-trimmed, roasted, no added fat	237
Lamb, mini roast, untrimmed, roasted, no added fat	232
Lamb, roasting piece, leg or mini roast, lean, raw	188
Lamb, roasting piece, leg or mini roast, lean, roasted, no added fat	256
Lamb, roasting piece, leg or mini roast, semi-trimmed, raw	182
Lamb, roasting piece, leg or mini roast, semi-trimmed, roasted, no added fat	249
Lamb, roasting piece, leg or mini roast, untrimmed, raw	174
Lamb, roasting piece, leg or mini roast, untrimmed, roasted, no added fat	241
Lamb, roasting piece, shoulder, lean, raw	160
Lamb, roasting piece, shoulder, lean, roasted, no added fat	260
Lamb, roasting piece, shoulder, semi-trimmed, raw	152
Lamb, roasting piece, shoulder, semi-trimmed, roasted, no added fat	248
Lamb, roasting piece, shoulder, untrimmed, raw	145
Lamb, roasting piece, shoulder, untrimmed, roasted, no added fat	230
Lamb, steak, boneless, lean, grilled, no added fat	270
Lamb, steak, boneless, lean, raw	192
Lamb, steak, boneless, semi-trimmed, grilled, no added fat	262
Lamb, steak, boneless, semi-trimmed, raw	186
Lamb, steak, boneless, untrimmed, grilled, no added fat	256
Lamb, steak, boneless, untrimmed, raw	179
Lamb, stir-fry strips, lean, casseroled, no added fat	282
Lamb, stir-fry strips, lean, raw	192
Lamb, stir-fry strips, lean, stir-fried, no added fat	246
Lamb, stir-fry strips, untrimmed, casseroled, no added fat	281
Lamb, stir-fry strips, untrimmed, raw	189
Lamb, stir-fry strips, untrimmed, stir-fried, no added fat	245
Lamb, with bone, shin, lean, casseroled, no added fat	303
Lamb, with bone, shin, lean, raw	210
Lamb, with bone, shin, semi-trimmed, casseroled, no added fat	293
Lamb, with bone, shin, semi-trimmed, raw	201
Lamb, with bone, shin, untrimmed, casseroled, no added fat	281
Lamb, with bone, shin, untrimmed, raw	190
Lasagne, beef, commercial, purchased frozen, baked	40
Lasagne, beef, homemade	99
Leek, fresh, boiled, drained	19
Leek, fresh, fried, no added fat	20
Leek, fresh, raw	17
Lemon peel, raw	8
Lemon, peeled, raw	2
Lemon, preserved	3
Lentil, dried, boiled, drained	52
Lentil, French, hulled, dry	204
Lentil, green, hulled, dry	182
Lentil, hulled, dry	184
Lentil, red, hulled, dry	166
Lettuce, cos, raw	10
Lettuce, iceberg, raw	6
Lettuce, mignonette, raw	9
Lime, native, fruit	0
Lime, peeled, raw	3
Liquorice, allsorts	23
Liquorice, black	57
Liquorice, chocolate-coated	71
Lobster, southern rock, wild, flesh, purchased steamed or boiled	151
Lobster, southern rock, wild, flesh, raw	136
Lolly, hard varieties	0
Lolly, jelly varieties	1
Lolly, mint flavoured, sugar sweetened	0
Loquat, peeled, raw	12
Lupin, dehulled, flakes, uncooked	295
Lupin, dehulled, splits, uncooked	300
Lupin, whole, uncooked	228
Lychee, peeled, raw	9
Macaroni & cheese, homemade, cooked unfilled pasta, homemade cheese sauce	64
Mackerel, grilled, no added fat	296
Mackerel, raw	216
Mackerel, steamed, no added fat	257
Maize, grits, uncooked	57
Mandarin, canned in syrup	0
Mandarin, canned in syrup, drained	0
Mandarin, canned in syrup, syrup only	0
Mandarin, peeled, raw	4
Mango, peeled, raw	6
Mango, pulped, canned	5
Margarine spread, monounsaturated (65% fat), rice bran oil, fortified	0
Margarine spread, monounsaturated (70% fat), reduced salt (sodium 350 mg/100 g), added phytosterols	0
Margarine spread, monounsaturated (greater than 65% fat)	0
Margarine spread, monounsaturated (greater than 65% fat), reduced salt (sodium 360 mg/100 g)	0
Margarine spread, monounsaturated, olive oil blend (65% fat), reduced salt (sodium 360 mg/100 g)	0
Margarine spread, monounsaturated, reduced fat (55% fat) & salt (sodium 380 mg/100 g)	0
Margarine spread, monounsaturated, reduced fat (less than 65% fat)	0
Margarine spread, polyunsaturated (70% fat)	0
Margarine spread, polyunsaturated (70% fat), reduced salt (sodium 280 mg/100 g)	0
Marmalade, orange	1
Mayonnaise, low fat, commercial	8
Mayonnaise, traditional (greater than 65% fat), commercial	9
Meat alternative, legume and/or vegetable base, as purchased	73
Meat alternative, legume and/or vegetable base, cooked	90
Meat alternative, mycoprotein/fungus base, commercial, as purchased	170
Meat alternative, mycoprotein/fungus base, cooked	233
Meat alternative, protein (soy/wheat/pea) base, as purchased	160
Meat alternative, protein (soy/wheat/pea) base, cooked	198
Melon, bitter, fresh, raw	8
Melon, hairy, fresh, raw	6
Melon, honey dew, white skin, peeled, raw	6
Melon, honey dew, yellow skin, peeled, raw	7
Melon, rockmelon, peeled, raw	1
Melon, watermelon, peeled, raw	5
Meringue, all flavours, commercial	30
Milk, cow, canned, evaporated, reduced fat (approximately 2% fat)	98
Milk, cow, canned, evaporated, regular	94
Milk, cow, canned, sweetened, condensed, regular	104
Milk, cow, fluid, flavoured, chocolate, reduced fat	40
Milk, cow, fluid, lactose free, reduced fat (1% fat)	38
Milk, cow, fluid, lactose free, regular fat (3.5% fat)	35
Milk, cow, fluid, reduced fat (1.5% fat), added omega 3 polyunsaturates	60
Milk, cow, fluid, reduced fat (1% fat)	42
Milk, cow, fluid, regular fat (3.5% fat)	33
Milk, cow, fluid, regular fat (3.5% fat), added omega 3 polyunsaturates	38
Milk, cow, fluid, skim (0.15% fat)	52
Milk, cow, fluid, skim (0.15% fat), added milk solids	60
Milk, cow, powder, regular fat, added vitamins A & D	320
Milk, cow, powder, regular fat, unfortified	320
Milk, cow, powder, skim	438
Milk, human/breast, mature, fluid	21
Milkfish, aquacultured, flesh, grilled, no added fat	354
Milkfish, aquacultured, flesh, raw	258
Milkfish, aquacultured, flesh, steamed, no added fat	308
Millet, boiled, no added fat or salt	34
Millet, uncooked	103
Mineral water, citrus flavoured	0
Mineral water, natural, unflavoured	0
Mint, fresh, raw	48
Mixed dried fruit	19
Mixed leafy greens, commercial, raw	26
Mixed vegetables, purchased frozen, carrot, corn & pea/bean, boiled, drained	27
Morwong, fillet, grilled, no added fat	293
Morwong, fillet, raw	214
Morwong, fillet, steamed, no added fat	254
Muesli, granola, non-oat based, toasted, added nuts & seeds, unfortified	110
Muesli, granola, toasted, added nuts & seeds, unfortified	110
Muesli, toasted, added dried fruit & nuts, unfortified	100
Muesli, untoasted or natural style, added dried fruit, unfortified	130
Muffin, cake-style, berry, commercial	38
Muffin, cake-style, chocolate chip, commercial	47
Muffin, English style, from white flour	98
Muffin, English style, from white flour, added dried fruit, toasted	94
Muffin, English style, from white flour, toasted	106
Mulberry, raw	26
Mullet, yelloweye, fillet, baked, no added fat	296
Mullet, yelloweye, fillet, raw	216
Mullet, yelloweye, fillet, steamed, no added fat	247
Mulloway, flesh, baked, no added fat	316
Mulloway, flesh, raw	231
Mulloway, flesh, steamed, no added fat	261
Mushroom, common, fresh, fried, no added fat	65
Mushroom, common, fresh, raw	36
Mushroom, common, vitamin D enhanced, fresh, fried, no added fat	65
Mushroom, common, vitamin D enhanced, fresh, raw	36
Mussel, blue, steamed	179
Mustard powder	250
Mustard, cream style	87
Mutton, all cuts, separable fat, cooked	94
Mutton, all cuts, separable fat, raw	72
Mutton, boneless dice or strips, shoulder, lean, casseroled, no added fat	319
Mutton, boneless dice or strips, shoulder, lean, raw	187
Mutton, boneless dice or strips, shoulder, semi-trimmed, casseroled, no added fat	309
Mutton, boneless dice or strips, shoulder, semi-trimmed, raw	178
Mutton, boneless dice or strips, shoulder, untrimmed, casseroled, no added fat	306
Mutton, boneless dice or strips, shoulder, untrimmed, raw	175
Mutton, roasting piece, with bone, leg, lean, raw	189
Mutton, roasting piece, with bone, leg, lean, roasted, no added fat	261
Mutton, roasting piece, with bone, leg, semi-trimmed, raw	182
Mutton, roasting piece, with bone, leg, semi-trimmed, roasted, no added fat	250
Mutton, roasting piece, with bone, leg, untrimmed, raw	172
Mutton, roasting piece, with bone, leg, untrimmed, roasted, no added fat	235
Nectarine, yellow, unpeeled, raw	6
Noodle snack, wheat, flavoured, dry	100
Noodle, rice stick, boiled, drained	36
Noodle, soba, boiled, drained	52
Noodle, soba, dry	173
Noodle, wheat with egg, plain, boiled, no added fat	54
Noodle, wheat, fresh, soaked, drained	66
Noodle, wheat, instant, flavoured, boiled, drained	39
Noodle, wheat, instant, flavoured, boiled, undrained	15
Noodle, wheat, instant, flavoured, dry, uncooked	116
Nut, almond meal	238
Nut, almond, with skin, raw, unsalted	228
Nut, almond, with skin, roasted, unsalted	228
Nut, brazil, raw or blanched, unsalted	190
Nut, cashew, raw, unsalted	324
Nut, cashew, roasted, salted	301
Nut, cashew, roasted, unsalted	300
Nut, chestnut, raw, unsalted	38
Nut, chestnut, roasted, unsalted	38
Nut, hazelnut, raw, unsalted	201
Nut, macadamia, raw, unsalted	125
Nut, peanut, with skin, raw, unsalted	281
Nut, peanut, with skin, roasted, with oil, salted	277
Nut, peanut, without skin, roasted, with oil, salted	285
Nut, peanut, without skin, roasted, with oil, unsalted	285
Nut, pecan, raw, unsalted	133
Nut, pine, raw, unsalted	176
Nut, pistachio, raw, unsalted	245
Nut, walnut, raw, unsalted	214
Nutmeg, dried, ground	72
Oat beverage, fluid, added calcium	15
Oat beverage, fluid, unfortified	15
Oats, hulled, uncooked	161
Oats, rolled, mixed with sugar or honey & other flavours, uncooked	114
Oats, rolled, uncooked	158
Octopus, boiled, no added fat	186
Octopus, raw	167
Oil, almond	0
Oil, blend of monounsaturated vegetable oils	0
Oil, blend of polyunsaturated vegetable oils	0
Oil, canola	0
Oil, copha	0
Oil, cottonseed	0
Oil, grapeseed	0
Oil, linseed or flaxseed	0
Oil, macadamia	0
Oil, mustard seed	0
Oil, olive	0
Oil, palm	0
Oil, peanut	0
Oil, rice bran	0
Oil, soybean	0
Oil, sunflower	0
Oil, vegetable	0
Okra, cooked, no added fat	29
Okra, raw	27
Olive, green or black, drained	10
Onion, mature, brown skinned, peeled, fresh, fried, no added fat	22
Onion, mature, brown skinned, peeled, raw	14
Onion, mature, red skinned, fried, no added fat	10
Onion, mature, red skinned, raw	6
Onion, mature, white skinned, peeled, fresh, fried, no added fat	39
Onion, mature, white skinned, peeled, fresh, raw	25
Onion, spring, fresh, fried, no added fat	40
Onion, spring, fresh, raw	25
Orange, navel, peeled, raw	17
Orange, peeled, raw	14
Orange, valencia, peeled, raw	8
Oregano, dried	203
Ostrich, fan fillet, raw	208
Ostrich, moon steak, raw	211
Oyster, aquacultured, raw	114
Oyster, native, aquacultured, raw	82
Oyster, Pacific, aquacultured, raw	122
Oyster, Sydney rock, aquacultured, raw	119
Pancake, plain, homemade	90
Paprika, dry powder	70
Parsley, continental, fresh, raw	72
Parsley, curly, fresh, raw	27
Parsnip, peeled, fresh, baked, no added fat	36
Parsnip, peeled, fresh, boiled, drained	32
Parsnip, peeled, fresh, raw	30
Passionfruit, pulp, canned	19
Passionfruit, raw	39
Pasta in cream based sauce, dry mix	100
Pasta in cream based sauce, prepared from dry mix	50
Pasta, gluten free, boiled from dry, no added salt	26
Pasta, legume based, boiled, no added salt	150
Pasta, maize flour (corn) based, boiled from dry, no added salt	19
Pasta, maize flour (corn) based, dry	53
Pasta, white wheat flour & egg, boiled from dry, no added salt	62
Pasta, white wheat flour & egg, dry	138
Pasta, white wheat flour & spinach, boiled from dry, no added salt	40
Pasta, white wheat flour & spinach, dry	124
Pasta, white wheat flour, boiled from dry, no added salt	52
Pasta, white wheat flour, dry	145
Pasta, white wheat flour, fresh, boiled, no added salt	59
Pasta, white wheat flour, fresh, uncooked	135
Pasta, wholemeal wheat flour, boiled from dry, no added salt	58
Pasta, wholemeal wheat flour, dry	135
Paste, green curry, commercial	23
Paste, Indian style curry, commercial	44
Paste, shrimp	126
Paste, soybean	95
Pastry, filled with spinach & cheese, purchased frozen, baked	103
Pastry, filo, commercial, baked	139
Pastry, filo, commercial, raw	116
Pastry, puff, vegetable oil, commercial, baked	80
Pastry, puff, vegetable oil, commercial, raw	62
Pastry, puff, with butter, commercial, baked	81
Pastry, puff, with butter, commercial, raw	62
Pastry, shortcrust style, commercial, baked	75
Pastry, shortcrust style, commercial, raw	62
Pawpaw (papaya), peeled, raw	7
Pea, green, fresh, boiled, drained	48
Pea, green, fresh, raw	58
Pea, green, frozen, boiled, drained	52
Pea, green, whole, dried	254
Pea, split, dried	232
Pea, split, dried, boiled, drained	67
Pea, yellow, whole, dried	269
Peach, canned in pear juice	6
Peach, canned in pear juice, drained	9
Peach, canned in pear juice, juice only	0
Peach, yellow, unpeeled, raw	7
Peanut butter, smooth & crunchy, added sugar & salt	198
Peanut butter, smooth & crunchy, no added sugar or salt	216
Pear, brown skin, unpeeled, raw	2
Pear, canned in pear juice	3
Pear, canned in pear juice, drained	4
Pear, canned in pear juice, juice only	2
Pear, green skin, unpeeled, raw	3
Pear, nashi, unpeeled, raw	3
Pear, Packham’s triumph, unpeeled, raw	3
Pear, William Bartlett, unpeeled, raw	2
Pepper, black, ground	50
Persimmon, peeled, raw	10
Pie, savoury, meat, commercial, ready to eat	104
Pie, savoury, meat, purchased frozen, baked	100
Pie, steak & kidney, canned	94
Pie, sweet, apple, commercial	21
Pigeon (squab), whole, raw	182
Pikelet or pancake, sweet, commercial	63
Pikelet, plain, homemade	83
Pineapple, canned in juice, drained	0
Pineapple, canned in pineapple juice	6
Pineapple, canned in pineapple juice, juice only	3
Pineapple, canned in syrup	4
Pineapple, canned in syrup, drained	0
Pineapple, canned in syrup, syrup only	0
Pineapple, peeled, raw	9
Pizza, cheese & tomato, commercial	153
Pizza, ham & pineapple, purchased frozen, baked	108
Pizza, ham & pineapple, takeaway style	120
Pizza, supreme, fast food chain	78
Pizza, supreme, purchased frozen, baked	133
Pizza, supreme, takeaway style	79
Pizza, vegetable, fast food chain	88
Plum, dark, canned in syrup	3
Plum, dark, canned in syrup, drained	6
Plum, dark, canned in syrup, syrup only	0
Plum, davidson (native), flesh	13
Plum, salted	6
Plum, unpeeled, raw	8
Pomegranate, peeled, raw	25
Popcorn, commercial, butter flavoured, salted	62
Pork, belly, rind removed, baked, no added fat	220
Pork, belly, rind removed, raw	150
Pork, butterfly steak, lean, grilled, no added fat	380
Pork, butterfly steak, lean, raw	281
Pork, butterfly steak, untrimmed, grilled, no added fat	357
Pork, butterfly steak, untrimmed, raw	265
Pork, diced, untrimmed, fried, no added fat	366
Pork, diced, untrimmed, raw	266
Pork, fillet, fully-trimmed, baked, no added fat	333
Pork, fillet, lean, raw	270
Pork, forequarter (chop, roast, neck), separable fat, raw	112
Pork, forequarter chop, lean, BBQ’d, no added fat	307
Pork, forequarter chop, lean, raw	228
Pork, forequarter chop, semi-trimmed, BBQ’d, no added fat	297
Pork, forequarter chop, untrimmed, BBQ’d, no added fat	272
Pork, forequarter chop, untrimmed, raw	205
Pork, forequarter shoulder roast, lean, BBQ’d, no added fat	289
Pork, forequarter shoulder roast, lean, raw	228
Pork, forequarter shoulder roast, semi-trimmed, BBQ’d, no added fat	280
Pork, forequarter shoulder roast, untrimmed, BBQ’d, no added fat	264
Pork, forequarter shoulder roast, untrimmed, raw	205
Pork, forequarter, separable fat, BBQ’d, no added fat	134
Pork, leg roast, untrimmed, baked, no added fat	364
Pork, leg roast, untrimmed, raw	252
Pork, leg steak (round, rump, topside, silverside), lean, fried, no added fat	336
Pork, leg steak (round, rump, topside, silverside), lean, raw	274
Pork, leg steak (round, rump, topside, silverside), untrimmed, fried, no added fat	334
Pork, leg steak (round, rump, topside, silverside), untrimmed, raw	272
Pork, leg steak (rump), separable fat, fried, no added fat	140
Pork, leg steak (rump), separable fat, raw	100
Pork, loin chop, lean, BBQ’d, no added fat	357
Pork, loin chop, lean, raw	271
Pork, loin chop, semi-trimmed, BBQ’d, no added fat	345
Pork, loin chop, semi-trimmed, raw	262
Pork, loin chop, separable fat, BBQ’d, no added fat	102
Pork, loin chop, separable fat, raw	92
Pork, loin chop, untrimmed, BBQ’d, no added fat	328
Pork, loin chop, untrimmed, raw	251
Pork, loin cutlet, untrimmed, fried, no added fat	361
Pork, loin cutlet, untrimmed, raw	246
Pork, loin roast, lean, baked, no added fat	372
Pork, loin roast, lean, raw	272
Pork, loin roast, separable fat, baked, no added fat	103
Pork, loin roast, separable fat, raw	61
Pork, loin roast, untrimmed, baked, no added fat	337
Pork, loin roast, untrimmed, raw	232
Pork, medallion or loin steak, lean, fried, no added fat	344
Pork, medallion or loin steak, lean, raw	281
Pork, medallion or loin steak, separable fat, fried, no added fat	174
Pork, medallion or loin steak, separable fat, raw	74
Pork, medallion or loin steak, untrimmed, fried, no added fat	388
Pork, medallion or loin steak, untrimmed, raw	268
Pork, mince, as purchased, fried, no added fat	302
Pork, mince, untrimmed, raw	244
Pork, round mini roast, lean, baked, no added fat	405
Pork, round mini roast, lean, raw	277
Pork, round mini roast, separable fat, baked, no added fat	190
Pork, round mini roast, separable fat, raw	132
Pork, round mini roast, untrimmed, baked, no added fat	402
Pork, round mini roast, untrimmed, raw	274
Pork, round steak, lean, fried, no added fat	343
Pork, round steak, lean, raw	258
Pork, rump steak, lean, fried, no added fat	334
Pork, rump steak, lean, raw	296
Pork, rump steak, untrimmed, fried, no added fat	426
Pork, rump steak, untrimmed, raw	290
Pork, scotch roast, lean, baked, no added fat	357
Pork, scotch roast, lean, raw	241
Pork, scotch roast, separable fat, baked, no added fat	142
Pork, scotch roast, separable fat, raw	125
Pork, scotch roast, untrimmed, baked, no added fat	346
Pork, scotch roast, untrimmed, raw	220
Pork, silverside steak, lean, fried, no added fat	326
Pork, silverside steak, lean, raw	263
Pork, silverside steak, untrimmed, raw	261
Pork, spare ribs, untrimmed, baked, no added fat	320
Pork, spare ribs, untrimmed, raw	212
Pork, strips, untrimmed, fried, no added fat	364
Pork, strips, untrimmed, raw	262
Pork, topside steak, lean, fried, no added fat	341
Pork, topside steak, lean, raw	280
Pork, topside steak, untrimmed, fried, no added fat	341
Porridge, rolled oats mixed with sugar or honey & other flavours, prepared with cows milk	52
Porridge, rolled oats, prepared with regular fat cows milk	58
Porridge, rolled oats, prepared with water	34
Potato crisps or chips, flavoured (other than salt & vinegar)	30
Potato crisps or chips, plain, salted	26
Potato crisps or chips, reformed, salted	25
Potato crisps or chips, salt & vinegar flavoured	30
Potato straws, French fries, plain	30
Potato, chips, regular, fast food outlet, deep fried, blended oil, salted	47
Potato, chips, regular, fast food outlet, deep fried, monounsaturated oil, salted	47
Potato, chips, regular, independent takeaway outlet, deep fried, blended oil, salted	47
Potato, chips, regular, purchased frozen, baked, no added fat	58
Potato, coliban, peeled, baked, no added fat	36
Potato, coliban, peeled, boiled, drained	15
Potato, coliban, peeled, raw	24
Potato, desiree, peeled, baked, no added fat	42
Potato, desiree, peeled, boiled, drained	28
Potato, desiree, peeled, raw	28
Potato, fries, fast food outlet, deep fried, monounsaturated oil, salted	57
Potato, fries, independent takeaway outlet, deep fried, blended oil, salted	57
Potato, new, peeled, baked, no added fat	42
Potato, new, peeled, boiled, drained	30
Potato, new, peeled, raw	28
Potato, pale skin, peeled, baked, no added fat	36
Potato, pale skin, peeled, boiled, drained	18
Potato, pale skin, peeled, raw	24
Potato, pontiac, peeled, baked, no added fat	44
Potato, pontiac, peeled, boiled, drained	29
Potato, pontiac, peeled, raw	29
Potato, red skin, peeled, baked, no added fat	42
Potato, red skin, peeled, boiled, drained	30
Potato, red skin, peeled, raw	28
Potato, sebago, peeled, baked, no added fat	45
Potato, sebago, peeled, boiled, drained	30
Potato, sebago, peeled, raw	30
Prawn, banana, aquacultured, purchased cooked	174
Prawn, banana, wild, flesh, raw	99
Prawn, black tiger, aquacultured, purchased cooked	152
Prawn, brown tiger, wild, flesh, raw	176
Prawn, endeavour, wild, flesh, raw	168
Prawn, flesh, cooked from raw, no added fat	204
Prawn, flesh, raw (green)	156
Prawn, school, wild, flesh, raw	134
Prawn, Western king, wild, flesh, raw	180
Prickly pear, peeled, raw	5
Prosciutto	351
Protein powder, whey based, protein >70%, unfortified	608
Protein powder, whey based, protein >70%, unfortified, prepared with water	101
Prune (dried plum)	26
Psyllium, uncooked	44
Pudding, chocolate, homemade	43
Pudding, plum, steamed or boiled, homemade	46
Pudding, sticky date, homemade	35
Pumpkin, butternut, peeled, fresh, baked, no added fat	28
Pumpkin, butternut, peeled, fresh, boiled, drained	25
Pumpkin, butternut, peeled, fresh, raw	24
Pumpkin, golden nugget, peeled, fresh, baked, no added fat	29
Pumpkin, golden nugget, peeled, fresh, boiled, drained	26
Pumpkin, golden nugget, peeled, fresh, raw	25
Pumpkin, jarrahdale, peeled, fresh, baked, no added fat	9
Pumpkin, jarrahdale, peeled, fresh, boiled, drained	8
Pumpkin, jarrahdale, peeled, fresh, raw	8
Pumpkin, peeled, fresh, baked, no added fat	15
Pumpkin, peeled, fresh, boiled, drained	13
Pumpkin, peeled, fresh, raw	13
Pumpkin, Queensland blue, peeled, fresh, baked, no added fat	27
Pumpkin, Queensland blue, peeled, fresh, boiled, drained	24
Pumpkin, Queensland blue, peeled, fresh, raw	23
Quail, lean flesh & skin, baked, no added fat	406
Quail, lean flesh & skin, raw	271
Quandong, fruit, flesh	30
Quince, peeled, raw	3
Quinoa, black, uncooked	155
Quinoa, cooked in water, no added salt	42
Quinoa, red, uncooked	167
Quinoa, uncooked	152
Quinoa, white, uncooked	144
Rabbit, farmed, whole, raw	282
Rabbit, flesh, casseroled, no added fat	356
Radish, red skinned, unpeeled, raw	10
Radish, white skinned, peeled, raw	4
Raisin	26
Rambutan, raw	14
Raspberry, canned in syrup	5
Raspberry, canned in syrup, drained	12
Raspberry, canned in syrup, syrup only	0
Raspberry, purchased frozen	13
Raspberry, raw	13
Rhubarb, stalk, raw	18
Rice beverage, fluid, added calcium	6
Rice paper wrapper, soaked in water	38
Rice, brown, boiled, no added salt	48
Rice, brown, uncooked	100
Rice, white, boiled or rice cooker, no added salt	31
Rice, white, fried with bacon or ham, egg, prawns & vegetables	77
Rice, white, purchased as ‘instant’, microwaved	36
Rice, white, uncooked	70
Rice, wild, boiled, no added salt	49
Rice, wild, uncooked	179
Rocket, fresh, raw	47
Rosemary, dried	100
Rosemary, fresh, raw	51
Rye, grain, whole, uncooked	116
Rye, rolled, uncooked	111
Sage, dried	240
Salami, all varieties, raw	200
Salami, danish	165
Salami, hungarian	182
Salami, mettwurst	184
Salami, milano	183
Salami, pepperoni	198
Salmon, Atlantic, fillet, grilled, no added fat	199
Salmon, Atlantic, fillet, raw	178
Salmon, Atlantic, fillet, steamed, no added fat	209
Salmon, flavoured, canned, undrained	140
Salmon, Pacific King, fillet, skinless, grilled, no added fat	175
Salmon, Pacific King, fillet, skinless, raw	157
Salmon, Pacific King, fillet, steamed, no added fat	185
Salmon, pink, canned in brine, drained	278
Salmon, red, canned in brine, drained	280
Salmon, smoked, sliced	319
Salt substitute, potassium chloride	0
Salt, table, iodised	0
Salt, table, non-iodised	0
Sardine, Australian, whole, fried, no added fat	246
Sardine, Australian, whole, raw	240
Sauce, barbecue, commercial	0
Sauce, butter chicken, commercial	16
Sauce, cranberry, commercial	0
Sauce, fish, commercial	80
Sauce, hoi sin (hoisin), commercial	0
Sauce, oyster, commercial	32
Sauce, pasta or simmer, commercial, low fat	5
Sauce, pasta, basil pesto, commercial	86
Sauce, pasta, bolognese, homemade using beef mince & commercial tomato based sauce	120
Sauce, pasta, bolognese, homemade using beef mince & homemade tomato based sauce	78
Sauce, pasta, cheese or cream-based, commercial	16
Sauce, pasta, tomato-based, commercial, heated	10
Sauce, plum, commercial	0
Sauce, rogan josh, commercial	10
Sauce, salsa, tomato-based, commercial	0
Sauce, simmer for chicken, commercial	8
Sauce, simmer, curry flavoured, commercial	20
Sauce, soy, commercial	10
Sauce, soy, commercial, reduced salt	62
Sauce, tabasco, commercial	17
Sauce, tomato, commercial	6
Sauce, tomato, commercial, reduced salt	6
Sauce, white, savoury, homemade	42
Sauce, Worcestershire, commercial	14
Sausage roll, commercial, ready to eat	166
Sausage roll, purchased frozen, baked	166
Sausage, beef, fried, no added fat	135
Sausage, beef, grilled, no added fat	159
Sausage, beef, raw	124
Sausage, chicken, flavoured, fried, no added fat	208
Sausage, chicken, plain, fried, no added fat	208
Sausage, chorizo, fried, no added fat	208
Sausage, chorizo, uncooked	197
Sausage, lamb, flavoured, fried, no added fat	129
Sausage, lamb, plain, fried, no added fat	129
Sausage, pork, fried, no added fat	192
Sausage, vegetarian style, added Fe, Zn and vitamin B12, raw	216
Sausage, vegetarian style, fried, no added fat	228
Sausage, vegetarian style, unfortified, raw	216
Sausages & vegetables, canned	29
Scallop, fried, no added fat	165
Scallop, raw	132
Scone, fruit, commercial	68
Scone, plain, commercial	86
Scone, plain, homemade	99
Scone, pumpkin, homemade	93
Seaweed, boiled, drained	81
Seaweed, nori, dried	450
Seed, chia, dried	283
Seed, linseed or flaxseed	295
Seed, poppy	187
Seed, pumpkin, hulled & dried	480
Seed, sunflower	341
Semolina, boiled, no added fat or salt	43
Semolina, uncooked	136
Shallot, peeled, fresh, fried, no added fat	27
Shallot, peeled, fresh, raw	17
Shark, battered, deep-fried, takeaway outlet	154
Shark, fillet, without skin, baked, no added fat	335
Shark, fillet, without skin, raw	244
Shark, fillet, without skin, steamed, no added fat	275
Silver perch, aquacultured, baked, no added fat	294
Silver perch, aquacultured, raw	215
Silver perch, aquacultured, steamed, no added fat	256
Silverbeet, fresh, boiled, drained	25
Silverbeet, fresh, raw	22
Slice, brownie, chocolate, with nuts, homemade	86
Slice, brownie, chocolate, without nuts, commercial	52
Slice, caramel	70
Snack, grain based, extruded, flavoured	64
Snapper, fillet, baked, no added fat	289
Snapper, fillet, raw	211
Snapper, fillet, steamed, no added fat	289
Snow pea, fresh, boiled, drained	32
Snow pea, fresh, fried, no added fat	38
Snow pea, fresh, raw	30
Soft drink, cola flavour	0
Soft drink, cola flavour, decaffeinated	0
Soft drink, cola flavour, intense sweetened or diet	0
Soft drink, cola flavour, intense sweetened or diet, decaffeinated	0
Soft drink, energy drink, Red Bull	0
Soft drink, energy drink, V	0
Soft drink, fruit flavours	0
Soft drink, fruit flavours, intense sweetened or diet	0
Soft drink, tonic water	0
Soft drink, tonic water, intense sweetened or diet	0
Sorghum, grain, uncooked	103
Soup, broth style, with meat & noodles, instant dry mix	112
Soup, broth style, with meat, instant dry mix	50
Soup, chicken & noodle, cup of soup, prepared from instant dry mix with water	7
Soup, cream variety, instant dry mix	69
Soup, vegetable & noodle, instant dry mix	90
Soup, vegetable, instant dry mix	70
Soy beverage, reduced fat (1% fat), added Ca & vitamins A, B1, B2 & B12	34
Soy beverage, regular fat (3% fat), added Ca	42
Soy beverage, regular fat (3% fat), added Ca & vitamins A, B1, B2 & B12	50
Soy beverage, regular fat (3% fat), unfortified	42
Spaghetti in tomato & cheese sauce, canned	19
Spaghetti in tomato & cheese sauce, canned, reduced salt	19
Spam, canned	131
Spelt, boiled, no added fat or salt	52
Spelt, uncooked	125
Spinach, baby, fresh, raw	46
Spinach, Mature English, fresh, boiled, drained	41
Spinach, Mature English, fresh, raw	34
Spinach, water, fresh, raw	48
Sprat, blue, wild caught, flesh, skin & bones, fried, no added fat	246
Sprat, blue, wild caught, flesh, skin & bones, raw	209
Spread, hazelnut & chocolate flavoured	74
Spread, yeast, marmite	144
Spread, yeast, vegemite	265
Spring roll, meat & vegetable filling, commercial, deep fried	69
Sprout, alfalfa, fresh, raw	46
Sprout, bean, fresh, raw	39
Squash, button, fresh, boiled, drained	36
Squash, button, fresh, raw	30
Squash, scallopini, fresh, boiled, drained	29
Squash, scallopini, fresh, raw	25
Squid or calamari, fried, no added fat	164
Squid or calamari, raw	131
Starch, potato	0
Steak & vegetables, canned	39
Stock, dry powder or cube	92
Strawberry, canned in syrup	5
Strawberry, canned in syrup, drained	11
Strawberry, canned in syrup, syrup only	0
Strawberry, purchased frozen	9
Strawberry, raw	9
Sugar, brown	0
Sugar, raw	0
Sugar, white, granulated or lump	0
Sugar, white, icing	0
Sugar, white, icing mixture	0
Sultana	20
Swede, peeled, fresh, boiled, drained	10
Swede, peeled, fresh, raw	9
Sweet potato, orange flesh, peeled, fresh, baked, no added fat	38
Sweet potato, orange flesh, peeled, fresh, boiled, drained	34
Sweet potato, orange flesh, peeled, fresh, raw	31
Syrup, golden	0
Syrup, maple, pure	0
Taco seasoning mix, chilli-based	0
Taco shell, from corn flour, plain	40
Tahini, sesame seed pulp	377
Tamarillo, peeled, raw	26
Tamarind, paste, pure	18
Tangelo, peeled, raw	3
Tangerine or tangor, peeled, raw	4
Tapioca, pearl or seed style, boiled, no added fat or salt	0
Tapioca, pearl or seed style, uncooked	3
Taro, peeled, fresh, boiled, drained	34
Taro, peeled, fresh, raw	31
Tart, custard, commercial	71
Tea, decaffeinated, black, brewed from leaf or teabags, without milk	0
Tea, green, plain, without milk	0
Tea, regular, black, brewed from leaf or teabags, without milk	0
Thyme, dried, ground	186
Tilapia, fillet, baked, no added fat	280
Tilapia, fillet, raw	204
Tilapia, fillet, steamed, no added fat	243
Tofu (soy bean curd), firm, as purchased	148
Tomato, cherry, raw	10
Tomato, common, raw	5
Tomato, paste, no added salt	20
Tomato, paste, with added salt	19
Tomato, puree, commercial	8
Tomato, roma, raw	6
Tomato, sundried	68
Tomato, whole, canned in tomato juice, drained	5
Tomato, whole, canned in tomato juice, undrained	6
Triticale, grain, uncooked	118
Trout, ocean, aquacultured, fillet, without skin, baked, no added fat	267
Trout, ocean, aquacultured, fillet, without skin, raw	195
Trout, ocean, aquacultured, fillet, without skin, steamed, no added fat	232
Trout, rainbow, aquacultured, baked, no added fat	233
Trout, rainbow, aquacultured, raw	170
Trout, rainbow, aquacultured, steamed, no added fat	202
Tuna, canned in brine, drained	363
Tuna, flavoured, canned in oil, drained	160
Tuna, yellowfin, flesh, baked, no added fat	360
Tuna, yellowfin, flesh, raw	263
Tuna, yellowfin, flesh, steamed, no added fat	313
Turkey, breast, lean flesh, baked, no added fat	372
Turkey, breast, lean flesh, raw	273
Turkey, breast, lean flesh, skin & fat, baked, no added fat	350
Turkey, breast, lean flesh, skin & fat, raw	258
Turkey, hindquarter, lean flesh, baked, no added fat	338
Turkey, hindquarter, lean flesh, raw	233
Turkey, hindquarter, lean flesh, skin & fat, baked, no added fat	323
Turkey, hindquarter, lean flesh, skin & fat, raw	235
Turmeric, dried, ground	170
Turnip, white, peeled, fresh, boiled, no added fat	19
Turnip, white, peeled, fresh, raw	18
Vanilla bean extract	0
Vanilla, artificial or imitation	0
Veal, all cuts, separable fat, cooked	168
Veal, all cuts, separable fat, raw	157
Veal, boneless dice or strips, lean, raw	204
Veal, boneless dice or strips, lean, stir-fried, no added fat	250
Veal, boneless dice or strips, untrimmed, raw	203
Veal, boneless dice or strips, untrimmed, stir-fried, no added fat	249
Veal, cutlet, with bone, lean, grilled, no added fat	227
Veal, cutlet, with bone, lean, raw	199
Veal, cutlet, with bone, semi-trimmed, grilled, no added fat	223
Veal, cutlet, with bone, semi-trimmed, raw	197
Veal, cutlet, with bone, untrimmed, grilled, no added fat	223
Veal, cutlet, with bone, untrimmed, raw	196
Veal, diced, lean, raw	187
Veal, diced, lean, stir-fried, no added fat	258
Veal, diced, untrimmed, raw	186
Veal, diced, untrimmed, stir-fried, no added fat	256
Veal, steak, boneless, leg, lean, grilled, no added fat	278
Veal, steak, boneless, leg, lean, raw	198
Veal, steak, boneless, leg, untrimmed, grilled, no added fat	276
Veal, steak, boneless, leg, untrimmed, raw	197
Veal, stir-fry strips, lean, raw	220
Veal, stir-fry strips, lean, stir-fried, no added fat	243
Veal, stir-fry strips, untrimmed, raw	219
Veal, stir-fry strips, untrimmed, stir-fried, no added fat	242
Vegetable crisps or chips, sweet potato & taro, flavoured	31
Vine leaf, grape, canned	0
Vinegar (except balsamic vinegar)	0
Water chestnut, peeled, canned, drained	8
Water, bottled, still	0
Water, coconut, commercial	0
Water, soda	0
Water, tap	0
Watercress, raw	21
Wattle seed (acacia), ground	310
Wax jambu, raw	7
Wheat bran, unprocessed, uncooked	260
Wheat germ	231
Wheat, whole, uncooked	122
Whiting, King George, flesh, baked, no added fat	325
Whiting, King George, flesh, raw	228
Whiting, King George, flesh, steamed, no added fat	268
Wine, fortified, port	0
Wine, fortified, sherry, dry style (approximately 1% sugars)	0
Wine, fortified, sherry, sweet style (approximately 11% sugars)	0
Wine, red	0
Wine, red, cabernet sauvignon	0
Wine, red, cooked	0
Wine, red, merlot	0
Wine, red, pinot noir	0
Wine, red, shiraz	0
Wine, red, sparkling	0
Wine, rose	0
Wine, white	1
Wine, white, chardonnay	1
Wine, white, cooked	1
Wine, white, riesling	0
Wine, white, sauvignon blanc	0
Wine, white, semillon	0
Wine, white, sparkling	0
Wine, white, sweet dessert style	1
Yam, wild harvested, cooked	49
Yeast, dry powder	361
Yoghurt, almond based, flavoured	20
Yoghurt, apricot pieces or flavoured, regular fat (3% fat)	51
Yoghurt, coconut based, flavoured	6
Yoghurt, flavoured, high fat (approx 5%)	57
Yoghurt, flavoured, low fat (0.2%), intense sweetened, increased protein	120
Yoghurt, flavoured, low fat (approx 2%)	52
Yoghurt, natural, regular fat (3% fat)	67
Yoghurt, soy based, berry flavoured, regular fat (3% fat)	49
Yoghurt, soy based, vanilla flavoured, reduced fat (1% fat)	49
Yoghurt, strawberry pieces or flavoured, regular fat (3% fat)	59
Yoghurt, vanilla flavoured, (2% fat)	60
Yoghurt, vanilla flavoured, low fat (less than 0.5% fat)	71
Zucchini, golden, fresh, unpeeled, boiled, drained	29
Zucchini, golden, fresh, unpeeled, fried, no added fat	35
Zucchini, golden, fresh, unpeeled, raw	25
Zucchini, green skin, fresh, unpeeled, boiled, drained	12
Zucchini, green skin, fresh, unpeeled, fried, no added fat	14
Zucchini, green skin, fresh, unpeeled, raw	10

References¹

1.
Richard DM, Dawes MA, Mathias CW, Acheson A, Hill-Kapturczak N, Dougherty DM. L-Tryptophan: Basic Metabolic Functions, Behavioral Research and Therapeutic Indications. Int J�Tryptophan�Res. Published online January 2009:IJTR.S2129. doi:10.4137/ijtr.s2129

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Jessica Lloyd - Vulvovaginal Specialist Naturopathic Practitioner, BHSc(N)

Jessica is a degree-qualified naturopath (BHSc) specialising in vulvovaginal health and disease, based in Melbourne, Australia.

Jessica is the owner and lead naturopath of My Vagina, and is a member of the:

International Society for the Study of Vulvovaginal Disease (ISSVD)
International Society for the Study of Women's Sexual Health (ISSWSH)
National Vulvodynia Association (NVA) Australia
New Zealand Vulvovaginal Society (ANZVS)
Australian Traditional Medicine Society (ATMS)

References​1​

Jessica Lloyd - Vulvovaginal Specialist Naturopathic Practitioner, BHSc(N)

References¹