Understanding tryptophan (with searchable foods list)

A brain is sitting comfortably in a branch, in a very fairy light glistening tree.

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 the neurotransmitter serotonin and sleep and circadian rhythm hormone, melatonin.

Food NameTryptophan
(mg)
Abalone, black lip, aquacultured, raw182
Abalone, black lip, wild, raw218
Abalone, brown lip, wild, raw200
Abalone, green lip, aquacultured, raw192
Abalone, green lip, wild, raw209
Alcoholic beverage, spirit, approximately 30% v/v, all (Brandy, Gin, Rum, Vodka and Whisky), cooked0
Alcoholic beverage, spirit, approximately 40% v/v, all (Brandy, Gin, Rum, Vodka and Whisky)0
Almond beverage, added sugar & Ca5
Almond beverage, added sugar & vitamins B1, B2 & B12 & Ca5
Almond beverage, added sugar, unfortified5
Almond beverage, no added sugar, added Ca5
Almond beverage, no added sugar, unfortified5
Amaranth, grain, whole, uncooked190
Anchovy, canned in oil, drained285
Apple, bonza, unpeeled, raw2
Apple, dried9
Apple, fuji, unpeeled, raw2
Apple, golden delicious, unpeeled, raw2
Apple, granny-smith, unpeeled, raw2
Apple, green skin, unpeeled, raw2
Apple, jonathon, unpeeled, raw2
Apple, pink lady, unpeeled, raw2
Apple, red delicious, unpeeled, raw2
Apple, red skin, unpeeled, raw2
Apple, royal gala, unpeeled, raw4
Apricot, canned in pear juice6
Apricot, canned in pear juice, drained10
Apricot, canned in pear juice, juice only0
Apricot, dried41
Apricot, raw6
Artichoke heart, canned in brine, drained20
Artichoke, globe, boiled, drained35
Artichoke, globe, raw30
Artichoke, jerusalem, peeled, boiled, drained15
Artichoke, jerusalem, peeled, raw14
Asparagus, canned in brine, drained19
Asparagus, green, boiled, drained36
Asparagus, green, raw31
Avocado, raw22
Bacon, middle rasher, separable fat, fried, no added fat69
Bacon, middle rasher, separable lean, fried, no added fat359
Bacon, middle rasher, untrimmed, raw205
Bacon, shortcut, as purchased without rind, fried, no added fat350
Baked beans, canned in tomato sauce69
Baked beans, canned in tomato sauce, reduced salt54
Baking powder, dry powder9
Baking soda (bicarbonate), dry powder0
Ball, snack, date based83
Bamboo shoot, canned in water, heated, drained8
Banana, cavendish, peeled, raw23
Banana, lady finger or sugar, peeled, raw25
Bar, cherry & coconut centre, dark chocolate-coated60
Bar, coconut cream centre, milk chocolate-coated40
Bar, honeycomb centre, milk chocolate-coated27
Bar, muesli, plain or with dried fruit122
Bar, muesli, plain or with dried fruit, chocolate-coated90
Bar, muesli, plain or with dried fruit, yoghurt-coated97
Bar, muesli, with nuts127
Bar, nougat & caramel centre, milk chocolate-coated51
Bar, snack, fruit filled, baked45
Bar, snack, oat based, baked62
Bar, snack, with >35% nuts, added protein0
Bar, snack, with >55% nuts170
Barley, pearl, boiled, no added fat or salt55
Barley, pearl, uncooked132
Barramundi, aquacultured, fillet, grilled, no added fat296
Barramundi, aquacultured, fillet, raw216
Barramundi, aquacultured, fillet, steamed with no added fat257
Basil, green, fresh, raw34
Bassa (basa), fillet, baked, no added fat237
Bassa (basa), fillet, steamed, no added fat206
Bassa, fillet, raw173
Bean, broad, dried245
Bean, broad, fresh, boiled, drained75
Bean, broad, fresh, raw70
Bean, butter, fresh, boiled, drained25
Bean, butter, fresh, raw24
Bean, green, fresh, boiled, drained14
Bean, green, fresh, raw13
Bean, green, frozen, boiled, drained19
Bean, haricot, dried312
Bean, haricot, dried, boiled, drained116
Bean, lima, dried226
Bean, lima, dried, boiled, drained67
Bean, mung, whole, dried, uncooked306
Bean, red kidney, canned, drained80
Bean, red kidney, dried270
Bean, red kidney, dried, boiled, drained94
Bean, red kidney, fresh, boiled, drained165
Bean, red kidney, fresh, raw154
Beef, all cuts, separable fat, cooked, no added fat124
Beef, all cuts, separable fat, raw98
Beef, boneless dice or strips, lean, casseroled, no added fat300
Beef, boneless dice or strips, lean, raw223
Beef, boneless dice or strips, lean, stir-fried, no added fat255
Beef, boneless dice or strips, untrimmed, casseroled, no added fat298
Beef, boneless dice or strips, untrimmed, raw221
Beef, boneless dice or strips, untrimmed, stir-fried, no added fat254
Beef, casserole meat, boneless or bone-in, blade, lean, casseroled248
Beef, casserole meat, boneless or bone-in, shin, lean, casseroled, no added fat21
Beef, casserole meat, boneless or bone-in, shin, lean, raw8
Beef, casserole meat, boneless or bone-in, shin, semi-trimmed, casseroled, no added fat26
Beef, casserole meat, boneless or bone-in, shin, semi-trimmed, raw11
Beef, casserole meat, boneless or bone-in, shin, untrimmed, casseroled, no added fat38
Beef, casserole meat, boneless or bone-in, shin, untrimmed, raw14
Beef, casserole meat, boneless, blade or chuck, lean, casseroled, no added fat258
Beef, casserole meat, boneless, blade or chuck, lean, raw183
Beef, casserole meat, boneless, blade or chuck, semi-trimmed, casseroled248
Beef, casserole meat, boneless, blade or chuck, semi-trimmed, raw176
Beef, casserole meat, boneless, blade or chuck, untrimmed, casseroled, no added fat245
Beef, casserole meat, boneless, blade or chuck, untrimmed, raw173
Beef, casserole meat, boneless, blade, semi-trimmed, casseroled241
Beef, casserole meat, boneless, blade, untrimmed, casseroled237
Beef, casserole meat, boneless, chuck, lean, casseroled, no added fat267
Beef, casserole meat, boneless, chuck, lean, raw186
Beef, casserole meat, boneless, chuck, semi-trimmed, casseroled256
Beef, casserole meat, boneless, chuck, semi-trimmed, raw178
Beef, casserole meat, boneless, chuck, untrimmed, casseroled, no added fat253
Beef, casserole meat, boneless, chuck, untrimmed, raw175
Beef, corned, canned195
Beef, diced, lean, casseroled, no added fat295
Beef, diced, lean, dry-fried, no added fat260
Beef, diced, lean, raw226
Beef, diced, untrimmed, casseroled, no added fat293
Beef, diced, untrimmed, dry-fried, no added fat258
Beef, diced, untrimmed, raw223
Beef, mince, higher fat, raw184
Beef, mince, higher fat, stir-fried, no added fat226
Beef, mince, lower fat, raw187
Beef, mince, lower fat, stir-fried, no added fat264
Beef, mince, regular fat, raw183
Beef, mince, regular fat, stir-fried, no added fat241
Beef, roasting piece, silverside or topside, lean, raw186
Beef, roasting piece, silverside or topside, lean, roasted, no added fat241
Beef, roasting piece, silverside or topside, semi-trimmed, raw185
Beef, roasting piece, silverside or topside, semi-trimmed, roasted, no added fat238
Beef, roasting piece, silverside or topside, untrimmed, raw178
Beef, roasting piece, silverside or topside, untrimmed, roasted, no added fat232
Beef, rump steak, lean, grilled, no added fat259
Beef, rump steak, lean, raw165
Beef, rump steak, semi-trimmed, grilled, no added fat251
Beef, rump steak, semi-trimmed, raw162
Beef, rump steak, untrimmed, grilled, no added fat242
Beef, rump steak, untrimmed, raw153
Beef, silverside roast, lean, raw195
Beef, silverside roast, lean, roasted, no added fat218
Beef, silverside roast, semi-trimmed, raw192
Beef, silverside roast, semi-trimmed, roasted, no added fat216
Beef, silverside roast, untrimmed, raw184
Beef, silverside roast, untrimmed, roasted, no added fat210
Beef, sirloin steak, lean, grilled, no added fat247
Beef, sirloin steak, lean, raw195
Beef, sirloin steak, semi-trimmed, grilled, no added fat240
Beef, sirloin steak, semi-trimmed, raw189
Beef, sirloin steak, untrimmed, grilled, no added fat221
Beef, sirloin steak, untrimmed, raw173
Beef, steak, boneless or bone-in, blade, lean, grilled, no added fat258
Beef, steak, boneless or bone-in, blade, lean, raw180
Beef, steak, boneless or bone-in, blade, semi-trimmed, grilled, no added fat251
Beef, steak, boneless or bone-in, blade, semi-trimmed, raw175
Beef, steak, boneless or bone-in, blade, untrimmed, raw170
Beef, steak, boneless rump or sirloin, lean, grilled, no added fat253
Beef, steak, boneless rump or sirloin, lean, raw180
Beef, steak, boneless rump or sirloin, semi-trimmed, grilled, no added fat246
Beef, steak, boneless rump or sirloin, semi-trimmed, raw176
Beef, steak, boneless rump or sirloin, untrimmed, grilled, no added fat232
Beef, steak, boneless rump or sirloin, untrimmed, raw163
Beef, steak, boneless, fillet or tenderloin, lean, grilled, no added fat258
Beef, steak, boneless, fillet or tenderloin, lean, raw180
Beef, steak, boneless, fillet or tenderloin, semi-trimmed, grilled, no added fat255
Beef, steak, boneless, fillet or tenderloin, semi-trimmed, raw176
Beef, steak, boneless, fillet or tenderloin, untrimmed, grilled, no added fat249
Beef, steak, boneless, fillet or tenderloin, untrimmed, raw174
Beef, steak, boneless, round, lean, grilled, no added fat257
Beef, steak, boneless, round, lean, raw170
Beef, steak, boneless, round, semi-trimmed, grilled, no added fat254
Beef, steak, boneless, round, semi-trimmed, raw166
Beef, steak, boneless, round, untrimmed, grilled, no added fat251
Beef, steak, boneless, round, untrimmed, raw165
Beef, steak, boneless, scotch fillet, lean, grilled, no added fat258
Beef, steak, boneless, scotch fillet, lean, raw193
Beef, steak, boneless, scotch fillet, semi-trimmed, grilled, no added fat245
Beef, steak, boneless, scotch fillet, semi-trimmed, raw181
Beef, steak, boneless, scotch fillet, untrimmed, grilled, no added fat238
Beef, steak, boneless, scotch fillet, untrimmed, raw175
Beef, steak, with bone, blade, untrimmed, grilled, no added fat247
Beef, steak, with bone, T-bone or blade, lean, grilled, no added fat247
Beef, steak, with bone, T-bone or blade, lean, raw189
Beef, steak, with bone, T-bone or blade, semi-trimmed, grilled, no added fat237
Beef, steak, with bone, T-bone or blade, semi-trimmed, raw180
Beef, steak, with bone, T-bone or blade, untrimmed, grilled, no added fat230
Beef, steak, with bone, T-bone or blade, untrimmed, raw171
Beef, steak, with bone, T-bone, lean, grilled, no added fat236
Beef, steak, with bone, T-bone, lean, raw198
Beef, steak, with bone, T-bone, semi-trimmed, grilled, no added fat223
Beef, steak, with bone, T-bone, semi-trimmed, raw185
Beef, steak, with bone, T-bone, untrimmed, grilled, no added fat213
Beef, steak, with bone, T-bone, untrimmed, raw172
Beef, stir-fry strips, lean, dry-fried, no added fat250
Beef, stir-fry strips, lean, raw220
Beef, stir-fry strips, untrimmed, dry-fried, no added fat249
Beef, stir-fry strips, untrimmed, raw219
Beef, strips, lean, casseroled, no added fat304
Beef, strips, untrimmed, casseroled, no added fat302
Beef, topside roast, lean, raw180
Beef, topside roast, lean, roasted, no added fat265
Beef, topside roast, semi-trimmed, raw178
Beef, topside roast, semi-trimmed, roasted, no added fat260
Beef, topside roast, untrimmed, raw172
Beef, topside roast, untrimmed, roasted, no added fat253
Beer, full strength (alcohol 4-4.9% v/v)3
Beer, full strength (alcohol 4-4.9% v/v), carbohydrate modified2
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, drained7
Beetroot, fresh, purple, peeled, baked, no added fat16
Beetroot, fresh, purple, peeled, boiled, drained14
Beetroot, fresh, purple, peeled, raw13
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, unfortified71
Beverage, chocolate flavour, from drinking chocolate, with regular fat cows milk35
Beverage, chocolate flavour, from Milo powder, with regular fat cows milk45
Beverage, chocolate flavour, from Nesquik powder, with regular fat cows milk34
Biscuit, savoury, corn cake, plain, salted56
Biscuit, savoury, from rye flour, crispbread86
Biscuit, savoury, from wheat flour, crispbread, puffed & toasted140
Biscuit, savoury, from white wheat flour, cheese-flavoured121
Biscuit, savoury, from white wheat flour, flaky cracker style97
Biscuit, savoury, from white wheat flour, flavoured (excluding cheese)96
Biscuit, savoury, from white wheat flour, plain snack cracker style68
Biscuit, savoury, from white wheat flour, Salada style110
Biscuit, savoury, from white wheat flour, water cracker style38
Biscuit, savoury, from wholemeal wheat flour & rye flour, crispbread, puffed151
Biscuit, savoury, from wholemeal wheat flour, crispbread140
Biscuit, savoury, rice cake, from brown rice, plain100
Biscuit, savoury, rice cracker, added vegetable powder77
Biscuit, savoury, rice cracker, flavoured (excluding seaweed)102
Biscuit, savoury, rice cracker, plain101
Biscuit, savoury, rice cracker, seaweed flavoured116
Biscuit, savoury, seed based300
Biscuit, sweet, Anzac style, homemade from basic ingredients58
Biscuit, sweet, biscuit base, caramel filling, chocolate-coated, commercial44
Biscuit, sweet, biscuit base, mint filling, chocolate-coated55
Biscuit, sweet, breakfast style, with or without dried fruit63
Biscuit, sweet, chocolate chip or coated53
Biscuit, sweet, cream filled, commercial39
Biscuit, sweet, plain56
Biscuit, sweet, sandwich, cream & jam filling34
Biscuit, sweet, sandwich, cream filling, chocolate-coated, tim tam style56
Biscuit, sweet, shortbread style, commercial58
Biscuit, sweet, wheatmeal68
Blackberry, raw17
Blue grenadier, flesh, baked, no added fat247
Blue grenadier, flesh, raw170
Blue grenadier, flesh, steamed, no added fat231
Blueberry, purchased frozen6
Blueberry, raw6
Bok choy, fried, no added fat23
Bok choy, raw16
Bok choy, steamed17
Braised steak & onions, canned76
Bread roll, from white flour145
Bread roll, from white flour, toasted169
Bread roll, from wholemeal flour82
Bread roll, from wholemeal flour, toasted96
Bread roll, mixed grain119
Bread roll, mixed grain, toasted140
Bread roll, topped with cheese167
Bread roll, topped with cheese & bacon208
Bread, banana54
Bread, damper, from white flour, homemade120
Bread, flat (pita or Lebanese), white, commercial93
Bread, flat (pita or Lebanese), wholemeal, commercial110
Bread, from rye flour, sour dough89
Bread, from rye flour, sour dough, toasted105
Bread, from wheat flour, added dried fruit, toasted100
Bread, from white flour91
Bread, from white flour, added calcium176
Bread, from white flour, added calcium, toasted205
Bread, from white flour, added dried fruit90
Bread, from white flour, added fibre177
Bread, from white flour, added fibre, toasted211
Bread, from white flour, added iron176
Bread, from white flour, added iron, toasted205
Bread, from white flour, added omega-3 polyunsaturates166
Bread, from white flour, added omega-3 polyunsaturates, toasted193
Bread, from white flour, extra grainy & seeds111
Bread, from white flour, extra grainy & seeds, toasted130
Bread, from white flour, Italian-style, commercial92
Bread, from white flour, Italian-style, commercial, toasted110
Bread, from white flour, sour dough, commercial143
Bread, from white flour, sour dough, commercial, toasted170
Bread, from white flour, toasted94
Bread, from white flour, Turkish77
Bread, from white flour, Turkish, toasted92
Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe120
Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe, toasted141
Bread, from wholemeal flour78
Bread, from wholemeal flour, extra grainy & seeds93
Bread, from wholemeal flour, extra grainy & seeds, toasted109
Bread, from wholemeal flour, toasted92
Bread, garlic or herb, homemade, cooked134
Bread, garlic, commercial, cooked76
Bread, gluten free64
Bread, gluten free, toasted76
Bread, mixed grain91
Bread, mixed grain, toasted107
Bread, Naan, commercial90
Bread, organic112
Bread, organic, toasted132
Bread, pizza base, commercial90
Bread, tortilla, white, commercial75
Bread, wrap, white, commercial79
Breadcrumbs, white135
Breakfast cereal, beverage, non-chocolate flavours, added vitamins A, B1, B2, B3, B6, B12, C & folate & Ca35
Breakfast cereal, flakes of corn, added vitamins B1, B2, B3, C & folate, Fe & Zn39
Breakfast cereal, flakes of corn, unfortified38
Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins B1, B2, B3, B6 & folate, Ca, Fe & Zn172
Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins B1, B2, B3 & folate & Fe119
Breakfast cereal, mixed grain (wheat, oat & corn), extruded, added vitamins B1, B2, B3, B6, C & folate, Ca & Fe342
Breakfast cereal, mixed grain (wheat, rice & oat), flakes, honey, unfortified104
Breakfast cereal, puffed or popped rice, added vitamins B1, B2, B3, C & folate, Fe & Zn88
Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins B1, B2, B3, C & folate, Ca, Fe & Zn47
Breakfast cereal, puffed or popped rice, no added sugar or salt, unfortified91
Breakfast cereal, wheat bran, flakes, sultanas, added vitamins B1, B2, B3, B6 & folate, Fe & Zn119
Breakfast cereal, wheat bran, pellets, added vitamins B1, B2 & folate, Fe & Zn188
Breakfast cereal, whole wheat, biscuit, added vitamins B1, B2, B3 & folate, Fe & Zn248
Breakfast cereal, whole wheat, biscuit, bran, added vitamins B1, B2, B3 & folate & Fe207
Breakfast cereal, whole wheat, biscuit, no added sugar, unfortified124
Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added fibre, vitamins B1, B2, B3 & folate, Ca & Fe93
Breakfast cereal, whole wheat, puffed, no added sugar or salt, unfortified134
Bream, fillet, baked, no added fat296
Bream, fillet, raw216
Bream, fillet, steamed, no added fat252
Broccoli, fresh, baked, no added fat52
Broccoli, fresh, boiled, drained26
Broccoli, fresh, microwaved30
Broccoli, fresh, raw43
Broccolini, fresh, boiled, drained30
Broccolini, fresh, raw29
Brussels sprout, fresh, boiled, drained37
Brussels sprout, fresh, raw36
Buckwheat groats, cooked in water, no added salt39
Buckwheat groats, uncooked186
Buffalo, riverine, cube roll, raw193
Buffalo, riverine, topside, raw198
Buffalo, swamp, cube roll, raw198
Buffalo, swamp, topside, raw199
Bulgur, soaked in water, no added fat or salt60
Bulgur, uncooked141
Bun, sweet, hot cross bun, with dried fruit90
Bun, sweet, with dried fruit, iced80
Bun, sweet, with dried fruit, uniced95
Butter, plain, no added salt14
Butter, plain, salted14
Cabbage, Chinese flowering, boiled, drained9
Cabbage, Chinese flowering, raw8
Cabbage, Chinese, boiled, drained7
Cabbage, Chinese, raw7
Cabbage, mustard, boiled, drained15
Cabbage, mustard, raw15
Cabbage, red, boiled, drained19
Cabbage, red, raw18
Cabbage, savoy, boiled, drained11
Cabbage, savoy, raw11
Cabbage, white, boiled, drained9
Cabbage, white, raw8
Cake mix, plain, dry powder50
Cake, carrot, commercial, iced32
Cake, carrot, homemade, iced51
Cake, carrot, homemade, uniced63
Cake, chocolate, homemade, iced83
Cake, chocolate, homemade, uniced99
Cake, fruit, homemade, uniced42
Cake, lamington, unfilled34
Cake, mud, dark chocolate, commercial, chocolate ganache icing38
Cake, mud, dark chocolate, homemade, chocolate ganache icing74
Cake, mud, dark chocolate, homemade, uniced78
Cake, plain butter cake, commercial, iced37
Cake, plain butter cake, commercial, uniced60
Cake, plain butter cake, homemade, iced68
Cake, plain butter cake, homemade, uniced84
Cake, sponge, plain, commercial, uniced, filled with jam & cream51
Cake, sponge, plain, commercial, uniced, unfilled55
Camel, cube roll, raw164
Camel, rump, raw173
Camel, steak, as purchased, fried, no added fat389
Camel, steak, as purchased, raw253
Capers, pickled, canned, drained16
Capsicum, green, fresh, fried, no added fat10
Capsicum, green, fresh, raw9
Capsicum, red, fresh, fried, no added fat10
Capsicum, red, fresh, raw9
Caramels, soft & hard32
Cardamom seed, dried, ground155
Carrot, baby, baked, no added fat12
Carrot, baby, peeled, fresh, boiled, drained12
Carrot, baby, peeled, fresh, raw11
Carrot, mature, peeled, fresh, baked, no added fat11
Carrot, mature, peeled, fresh, boiled, drained17
Carrot, mature, peeled, fresh, raw9
Cassava, peeled, fresh, boiled, drained14
Cassava, peeled, fresh, raw13
Cassava, white flesh, peeled, fresh, boiled, drained8
Cassava, white flesh, peeled, fresh, raw7
Cassava, yellow flesh, peeled, fresh, boiled, drained21
Cassava, yellow flesh, peeled, fresh, raw19
Cauliflower, fresh, boiled, drained22
Cauliflower, fresh, raw21
Celeriac, peeled, boiled, drained22
Celeriac, peeled, raw21
Celery, fresh, fried, no added fat10
Celery, fresh, raw8
Cheese, blue vein288
Cheese, bocconcini190
Cheese, brie256
Cheese, camembert256
Cheese, cheddar, natural, reduced fat (approximately 15%)295
Cheese, cheddar, natural, reduced fat (approximately 25%)239
Cheese, cheddar, natural, regular fat254
Cheese, cheddar, processed, reduced fat (approximately 15%), added vitamin D109
Cheese, cheddar, processed, regular fat208
Cheese, cottage234
Cheese, cream, plain89
Cheese, edam378
Cheese, fetta (feta)239
Cheese, goat, firm162
Cheese, goat, soft185
Cheese, haloumi294
Cheese, mozzarella280
Cheese, parmesan, dried, finely grated560
Cheese, parmesan, fresh, regular fat306
Cheese, ricotta179
Cheese, soy44
Cherry, black, canned in syrup2
Cherry, black, canned in syrup, drained5
Cherry, black, canned in syrup, syrup only0
Cherry, raw6
Chicken, barbecued, with skin374
Chicken, breast, lean flesh, baked, no added fat394
Chicken, breast, lean flesh, casseroled, no added fat367
Chicken, breast, lean flesh, fried, no added fat329
Chicken, breast, lean flesh, grilled, no added fat260
Chicken, breast, lean flesh, raw190
Chicken, breast, lean flesh, skin & fat, baked, no added fat375
Chicken, breast, lean flesh, skin & fat, casseroled, no added fat353
Chicken, breast, lean flesh, skin & fat, raw179
Chicken, drumstick, lean flesh, baked, no added fat285
Chicken, drumstick, lean flesh, casseroled, no added fat389
Chicken, drumstick, lean flesh, raw252
Chicken, drumstick, lean flesh, skin & fat, baked, no added fat281
Chicken, drumstick, lean flesh, skin & fat, casseroled, no added fat364
Chicken, drumstick, lean flesh, skin & fat, raw238
Chicken, liver, fried, added butter210
Chicken, liver, raw176
Chicken, mince, fried, no added fat237
Chicken, mince, raw180
Chicken, nugget, purchased from fast food chain, grilled148
Chicken, nugget, purchased from independent takeaway & fast food chain, fried, undefined oil131
Chicken, nugget, purchased frozen, baked, no added fat128
Chicken, processed luncheon meat, low or reduced fat229
Chicken, schnitzel, baked without fat160
Chicken, separable fat, composite, cooked, no added fat55
Chicken, separable fat, composite, raw64
Chicken, skin, composite, baked, no added fat282
Chicken, skin, composite, casseroled, no added fat228
Chicken, skin, composite, raw160
Chicken, thigh, lean flesh, baked, no added fat329
Chicken, thigh, lean flesh, casseroled, no added fat358
Chicken, thigh, lean flesh, fried, no added fat290
Chicken, thigh, lean flesh, raw190
Chicken, thigh, lean flesh, skin & fat, baked, no added fat310
Chicken, thigh, lean flesh, skin & fat, casseroled, no added fat324
Chicken, thigh, lean flesh, skin & fat, raw167
Chicken, wing, lean flesh, baked, no added fat420
Chicken, wing, lean flesh, casseroled, no added fat379
Chicken, wing, lean flesh, raw254
Chicken, wing, lean flesh, skin & fat, baked, no added fat377
Chicken, wing, lean flesh, skin & fat, casseroled, no added fat334
Chicken, wing, lean flesh, skin & fat, raw214
Chickpea, canned, drained76
Chickpea, dried192
Chickpea, dried, boiled, drained70
Chicory, boiled, drained39
Chicory, raw33
Chilli (chili), dried, ground69
Chilli (chili), green, fried, no added fat40
Chilli (chili), green, raw36
Chilli (chili), red, fried, no added fat22
Chilli (chili), red, raw19
Chives, raw17
Chocolate, compound, cooking54
Chocolate, dark, high cocoa solids69
Chocolate, dark, no added sugar88
Chocolate, milk104
Chocolate, milk, fondant or caramel filled82
Chocolate, milk, with dried fruit & nuts104
Chocolate, milk, with nuts134
Chocolate, white73
Choko, peeled, fresh, boiled, drained5
Choko, peeled, fresh, raw4
Chutney or relish, commercial12
Cider, apple (alcohol approximately 4-5% v/v)0
Cinnamon, dried, ground49
Cloves, dried, ground30
Cocoa powder280
Coconut beverage, added Ca0
Coconut beverage, unfortified0
Coconut, cream, regular fat11
Coconut, fresh, mature fruit, flesh34
Coconut, fresh, mature, water or juice4
Coconut, fresh, young or immature, flesh14
Coconut, fresh, young or immature, water or juice2
Coconut, grated & desiccated62
Coconut, milk, canned, reduced fat5
Coconut, milk, canned, regular fat13
Cod or hake, smoked, steamed225
Cod, smoked, raw210
Coffee mix, with beverage whitener & sugar, dry powder140
Coffee, black, from instant coffee powder2
Coffee, black, from instant coffee powder, decaffeinated2
Coffee, espresso, from ground coffee beans0
Coffee, flat white/latte/cappuccino, from ground coffee beans, with regular fat cows milk32
Coffee, instant, dry powder or granules221
Coffee, instant, dry powder or granules, decaffeinated221
Coffee, long black, from ground coffee beans0
Coffee, prepared from coffee mix with sugar & whitener, no added milk7
Cone, wafer style, for ice cream101
Confectionery, almond, chocolate-coated122
Confectionery, chocolate centre, sugar-coated66
Confectionery, dried fruit & nuts, chocolate-coated117
Confectionery, peanut, chocolate-coated163
Confectionery, sultana, chocolate-coated79
Cordial base, 25% citrus fruit juice, regular0
Cordial base, 40% citrus fruit juice, regular0
Cordial base, blackcurrant juice, regular0
Cordial, 25% citrus fruit juice, regular, recommended dilution0
Cordial, 40% citrus fruit juice, regular, recommended dilution0
Cordial, blackcurrant juice, regular, recommended dilution0
Coriander seed, dried, ground178
Coriander, fresh, raw45
Corn chips, plain, toasted, salted47
Corn, fresh on cob, boiled, drained30
Corn, fresh on cob, raw29
Corn, kernels, canned in brine, drained22
Corn, kernels, purchased frozen, boiled, drained24
Corn, kernels, purchased frozen, raw23
Cornmeal (polenta), boiled, no added fat or salt11
Cornmeal (polenta), uncooked36
Couscous, boiled, no added fat or salt58
Couscous, uncooked130
Crab, flesh, purchased steamed or boiled255
Cranberry, dried, sweetened2
Cranberry, raw0
Cream of tartar, dry powder0
Cream, imitation (non-dairy)0
Cream, sour, light (approximately 18% fat)28
Cream, sour, regular fat15
Cream, thickened, regular fat (approximately 35%)21
Crocodile, back leg, raw278
Crocodile, steak, as purchased, fried, no added fat352
Crocodile, steak, as purchased, raw211
Crocodile, tail fillet, raw284
Croissant, plain112
Crumpet, from white flour, toasted64
Cucumber, common, peeled, raw3
Cucumber, common, unpeeled, raw6
Cucumber, Lebanese, unpeeled, raw5
Cucumber, telegraph, unpeeled, raw10
Cumin (cummin) seed, dried, ground257
Cumquat (kumquat), raw32
Currant, dried22
Curry powder109
Custard apple, African pride, peeled, raw6
Custard powder, vanilla, dry mix4
Custard, vanilla, prepared from dry mix36
Custard, vanilla, regular fat37
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 g4
Dairy or yoghurt dessert, chocolate, regular fat62
Date, dried10
Dill, fresh, raw14
Dip, hummus, commercial68
Doughnut, dusted with cinnamon & sugar74
Doughnut, iced83
Doughnut, jam filled, sugar coated67
Dressing, French or Italian, regular fat, commercial1
Dressing, thousand island, regular fat, commercial0
Dripping, beef0
Duck, breast, lean, fried, no added fat224
Duck, breast, lean, raw170
Duck, lean flesh, baked, no added fat307
Duck, lean flesh, raw225
Duck, lean flesh, skin & fat, baked, no added fat218
Duck, lean flesh, skin & fat, raw164
Duck, skin & fat, baked, no added fat170
Duck, skin & fat, raw120
Egg, chicken, white (albumen), hard-boiled195
Egg, chicken, white (albumen), raw188
Egg, chicken, whole, fried, no fat added181
Egg, chicken, whole, hard-boiled157
Egg, chicken, whole, omega-3 polyunsaturate enriched, boiled204
Egg, chicken, whole, omega-3 polyunsaturate enriched, raw200
Egg, chicken, whole, poached166
Egg, chicken, whole, raw160
Egg, chicken, whole, scrambled, with regular fat cows milk, no fat added134
Egg, chicken, yolk, hard-boiled242
Egg, chicken, yolk, raw234
Eggplant, unpeeled, fresh, baked, no added fat14
Eggplant, unpeeled, fresh, grilled, no added fat17
Eggplant, unpeeled, fresh, raw12
Emu, fan fillet, raw164
Emu, steak, as purchased, fried, no added fat364
Emu, steak, as purchased, raw277
Endive, fresh, raw6
Extruded snack, cheese flavoured83
Fat, solid, vegetable oil based0
Feijoa, raw6
Fennel, fresh, boiled, drained15
Fennel, fresh, raw13
Fenugreek seed, dried332
Fig, dried22
Fig, fresh, unpeeled, raw11
Fish finger, crumbed, purchased frozen, grilled, no added fat114
Fish finger, crumbed, purchased frozen, raw100
Fish, battered or crumbed, from takeaway outlet, deep fried, blended frying fat, ready to eat170
Fish, eel, raw207
Fish, white flesh, battered, packaged frozen, baked, no added fat137
Fish, white flesh, crumbed, packaged frozen, baked, no added fat132
Flathead, flesh, baked, no added fat318
Flathead, flesh, raw232
Flathead, flesh, steamed, no added fat288
Flour, arrowroot5
Flour, chickpea (besan)192
Flour, cornflour, from maize & wheat starch4
Flour, cornflour, from maize starch0
Flour, gluten free, plain39
Flour, rice85
Flour, rye99
Flour, soya698
Flour, spelt205
Flour, wheat, white, high protein or bread making flour152
Flour, wheat, white, plain130
Flour, wheat, white, plain, added vitamins B1, B2, B3, B6, E & folate & Fe, Mg & Zn (Jackaroo)120
Flour, wheat, white, self-raising130
Flour, wheat, white, self-raising, added vitamins B1, B2, B3, B6, E & folate & Fe, Mg & Zn (Jackaroo)116
Flour, wheat, wholemeal, plain127
Flour, wheat, wholemeal, self-raising123
Frankfurt, cooked137
Fruit drink, apple juice0
Fruit drink, cranberry0
Fruit drink, orange juice0
Fruit salad, canned in fruit juice5
Fruit salad, canned in fruit juice, drained8
Fruit salad, canned in fruit juice, juice only0
Garlic, peeled, fresh, fried, no added fat102
Garlic, peeled, fresh, raw63
Gelatine, all types15
Gemfish, flesh, baked, no added fat233
Gemfish, flesh, raw170
Gemfish, flesh, steamed, no added fat320
Ghee, clarified butter3
Gherkin, pickled, drained, commercial3
Ginger, dried, ground152
Ginger, peeled, fresh, fried, no added fat6
Ginger, peeled, fresh, raw5
Glucose, liquid or syrup0
Gluten, from wheat (vital wheat gluten)795
Goat, all cuts, separable fat, baked, no added fat81
Goat, all cuts, separable fat, raw99
Goat, forequarter, lean, baked, no added fat270
Goat, forequarter, lean, raw189
Goat, leg, lean, baked, no added fat296
Goat, leg, lean, raw195
Goat, loin, lean, baked, no added fat256
Goat, loin, lean, raw195
Goat, meat, all cuts, lean, baked, no added fat274
Goat, meat, all cuts, lean, casseroled, no added fat382
Goat, meat, all cuts, lean, raw193
Goat, meat, all cuts, untrimmed, baked, no added fat255
Goat, meat, all cuts, untrimmed, casseroled, no added fat330
Goat, meat, all cuts, untrimmed, raw185
Goji berry, dried85
Grape, black muscatel/muscat, raw9
Grape, black sultana, raw9
Grape, cornichon, raw10
Grape, green, raw8
Grape, red globe, raw7
Grape, waltham cross, raw6
Grapefruit, peeled, raw20
Gravy powder, dry mix93
Gravy, prepared from dry powder with water8
Guava, Hawaiian, raw6
Ham, leg, lean188
Hamburger, white roll, beef patty, with cheese, onion, pickles & sauce, fast food chain112
Hamburger, white roll, beef patty, with salad, independent takeaway outlet89
Honey2
Hot dog, bread roll, frankfurt & sauce filling101
Ice confection, stick or tub, fruit juice or fruit flavoured1
Ice confection, stick, milk-based, various flavours36
Ice confection, stick, water-based, various flavours0
Ice cream, vanilla flavour, premium or rich (~15% fat)38
Ice cream, vanilla flavour, regular fat71
Jackfruit, peeled, raw43
Jam, berry7
Jam, plum5
Jam, stone fruit5
Jelly crystals, sugar sweetened, all flavours1
Jelly, sugar sweetened, all flavours, prepared0
Juice, apple & blackcurrant, commercial0
Juice, apple, commercial, added vitamin C0
Juice, lemon2
Juice, lime3
Juice, orange & mango, commercial2
Juice, orange, commercial2
Kale, cooked, no added fat46
Kale, raw32
Kangaroo, loin fillet, grilled, no added fat246
Kangaroo, loin fillet, raw175
Kangaroo, rump, baked, no added fat274
Kangaroo, rump, raw166
Kangaroo, steak, as purchased, fried, no added fat399
Kangaroo, steak, as purchased, raw259
Kangaroo, tail, cooked, no added fat278
Kangaroo, tail, raw228
Kingfish, yellowtail, aquacultured, fillet, with skin, grilled, no added fat352
Kingfish, yellowtail, aquacultured, fillet, with skin, raw257
Kingfish, yellowtail, aquacultured, fillet, with skin, steamed, no added fat306
Kiwifruit, gold, peeled, raw21
Kiwifruit, green (hayward), peeled, raw21
Kohlrabi, peeled, fresh, boiled, drained34
Kohlrabi, peeled, fresh, raw33
Kombucha, flavoured, added juice or intense sweeteners0
Lamb, all cuts, separable fat, cooked142
Lamb, all cuts, separable fat, raw95
Lamb, boneless dice or strips, lean, casseroled, no added fat282
Lamb, boneless dice or strips, lean, raw189
Lamb, boneless dice or strips, lean, stir-fried, no added fat260
Lamb, boneless dice or strips, untrimmed, casseroled, no added fat280
Lamb, boneless dice or strips, untrimmed, raw187
Lamb, boneless dice or strips, untrimmed, stir-fried, no added fat258
Lamb, boneless, fillet or loin, lean, grilled, no added fat238
Lamb, boneless, fillet or loin, lean, raw178
Lamb, boneless, fillet or loin, untrimmed, grilled, no added fat236
Lamb, boneless, fillet or loin, untrimmed, raw175
Lamb, chop, with bone, chump, lean, grilled, no added fat299
Lamb, chop, with bone, chump, lean, raw197
Lamb, chop, with bone, chump, semi-trimmed, grilled, no added fat278
Lamb, chop, with bone, chump, semi-trimmed, raw185
Lamb, chop, with bone, chump, untrimmed, grilled, no added fat263
Lamb, chop, with bone, chump, untrimmed, raw172
Lamb, chop, with bone, forequarter, grilled, no added fat224
Lamb, chop, with bone, forequarter, lean, grilled, no added fat246
Lamb, chop, with bone, forequarter, lean, raw180
Lamb, chop, with bone, forequarter, semi-trimmed, grilled, no added fat229
Lamb, chop, with bone, forequarter, semi-trimmed, raw160
Lamb, chop, with bone, forequarter, untrimmed, raw152
Lamb, chop, with bone, loin or chump, lean, grilled, no added fat280
Lamb, chop, with bone, loin or chump, lean, raw224
Lamb, chop, with bone, loin or chump, semi-trimmed, grilled, no added fat265
Lamb, chop, with bone, loin or chump, semi-trimmed, raw209
Lamb, chop, with bone, loin or chump, untrimmed, grilled, no added fat249
Lamb, chop, with bone, loin or chump, untrimmed, raw182
Lamb, cutlet or frenched cutlet, with bone, lean, grilled, no added fat267
Lamb, cutlet or frenched cutlet, with bone, lean, raw183
Lamb, cutlet or frenched cutlet, with bone, semi-trimmed, grilled, no added fat244
Lamb, cutlet or frenched cutlet, with bone, semi-trimmed, raw168
Lamb, cutlet or frenched cutlet, with bone, untrimmed, grilled, no added fat238
Lamb, cutlet or frenched cutlet, with bone, untrimmed, raw163
Lamb, diced, lean, casseroled, no added fat282
Lamb, diced, lean, raw187
Lamb, diced, lean, stir-fried, no added fat274
Lamb, diced, untrimmed, casseroled, no added fat279
Lamb, diced, untrimmed, raw185
Lamb, diced, untrimmed, stir-fried, no added fat271
Lamb, eye of loin, lean, microwaved, no added fat235
Lamb, eye of loin, lean, raw182
Lamb, eye of loin, untrimmed, microwaved, no added fat233
Lamb, eye of loin, untrimmed, raw180
Lamb, fillet, lean, grilled, no added fat241
Lamb, fillet, lean, raw174
Lamb, fillet, untrimmed, grilled, no added fat239
Lamb, fillet, untrimmed, raw169
Lamb, leg roast, lean, raw185
Lamb, leg roast, lean, roasted, no added fat268
Lamb, leg roast, semi-trimmed, raw179
Lamb, leg roast, semi-trimmed, roasted, no added fat260
Lamb, leg roast, untrimmed, raw170
Lamb, leg roast, untrimmed, roasted, no added fat250
Lamb, liver, grilled, no added fat320
Lamb, loin chop, lean, grilled, no added fat261
Lamb, loin chop, lean, raw251
Lamb, loin chop, semi-trimmed, grilled, no added fat252
Lamb, loin chop, semi-trimmed, raw233
Lamb, loin chop, untrimmed, grilled, no added fat235
Lamb, loin chop, untrimmed, raw193
Lamb, mince, raw179
Lamb, mince, stir-fried, no added fat214
Lamb, mini roast, lean, roasted, no added fat244
Lamb, mini roast, semi-trimmed, roasted, no added fat237
Lamb, mini roast, untrimmed, roasted, no added fat232
Lamb, roasting piece, leg or mini roast, lean, raw188
Lamb, roasting piece, leg or mini roast, lean, roasted, no added fat256
Lamb, roasting piece, leg or mini roast, semi-trimmed, raw182
Lamb, roasting piece, leg or mini roast, semi-trimmed, roasted, no added fat249
Lamb, roasting piece, leg or mini roast, untrimmed, raw174
Lamb, roasting piece, leg or mini roast, untrimmed, roasted, no added fat241
Lamb, roasting piece, shoulder, lean, raw160
Lamb, roasting piece, shoulder, lean, roasted, no added fat260
Lamb, roasting piece, shoulder, semi-trimmed, raw152
Lamb, roasting piece, shoulder, semi-trimmed, roasted, no added fat248
Lamb, roasting piece, shoulder, untrimmed, raw145
Lamb, roasting piece, shoulder, untrimmed, roasted, no added fat230
Lamb, steak, boneless, lean, grilled, no added fat270
Lamb, steak, boneless, lean, raw192
Lamb, steak, boneless, semi-trimmed, grilled, no added fat262
Lamb, steak, boneless, semi-trimmed, raw186
Lamb, steak, boneless, untrimmed, grilled, no added fat256
Lamb, steak, boneless, untrimmed, raw179
Lamb, stir-fry strips, lean, casseroled, no added fat282
Lamb, stir-fry strips, lean, raw192
Lamb, stir-fry strips, lean, stir-fried, no added fat246
Lamb, stir-fry strips, untrimmed, casseroled, no added fat281
Lamb, stir-fry strips, untrimmed, raw189
Lamb, stir-fry strips, untrimmed, stir-fried, no added fat245
Lamb, with bone, shin, lean, casseroled, no added fat303
Lamb, with bone, shin, lean, raw210
Lamb, with bone, shin, semi-trimmed, casseroled, no added fat293
Lamb, with bone, shin, semi-trimmed, raw201
Lamb, with bone, shin, untrimmed, casseroled, no added fat281
Lamb, with bone, shin, untrimmed, raw190
Lasagne, beef, commercial, purchased frozen, baked40
Lasagne, beef, homemade99
Leek, fresh, boiled, drained19
Leek, fresh, fried, no added fat20
Leek, fresh, raw17
Lemon peel, raw8
Lemon, peeled, raw2
Lemon, preserved3
Lentil, dried, boiled, drained52
Lentil, French, hulled, dry204
Lentil, green, hulled, dry182
Lentil, hulled, dry184
Lentil, red, hulled, dry166
Lettuce, cos, raw10
Lettuce, iceberg, raw6
Lettuce, mignonette, raw9
Lime, native, fruit0
Lime, peeled, raw3
Liquorice, allsorts23
Liquorice, black57
Liquorice, chocolate-coated71
Lobster, southern rock, wild, flesh, purchased steamed or boiled151
Lobster, southern rock, wild, flesh, raw136
Lolly, hard varieties0
Lolly, jelly varieties1
Lolly, mint flavoured, sugar sweetened0
Loquat, peeled, raw12
Lupin, dehulled, flakes, uncooked295
Lupin, dehulled, splits, uncooked300
Lupin, whole, uncooked228
Lychee, peeled, raw9
Macaroni & cheese, homemade, cooked unfilled pasta, homemade cheese sauce64
Mackerel, grilled, no added fat296
Mackerel, raw216
Mackerel, steamed, no added fat257
Maize, grits, uncooked57
Mandarin, canned in syrup0
Mandarin, canned in syrup, drained0
Mandarin, canned in syrup, syrup only0
Mandarin, peeled, raw4
Mango, peeled, raw6
Mango, pulped, canned5
Margarine spread, monounsaturated (65% fat), rice bran oil, fortified0
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, 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, orange1
Mayonnaise, low fat, commercial8
Mayonnaise, traditional (greater than 65% fat), commercial9
Meat alternative, legume and/or vegetable base, as purchased73
Meat alternative, legume and/or vegetable base, cooked90
Meat alternative, mycoprotein/fungus base, commercial, as purchased170
Meat alternative, mycoprotein/fungus base, cooked233
Meat alternative, protein (soy/wheat/pea) base, as purchased160
Meat alternative, protein (soy/wheat/pea) base, cooked198
Melon, bitter, fresh, raw8
Melon, hairy, fresh, raw6
Melon, honey dew, white skin, peeled, raw6
Melon, honey dew, yellow skin, peeled, raw7
Melon, rockmelon, peeled, raw1
Melon, watermelon, peeled, raw5
Meringue, all flavours, commercial30
Milk, cow, canned, evaporated, reduced fat (approximately 2% fat)98
Milk, cow, canned, evaporated, regular94
Milk, cow, canned, sweetened, condensed, regular104
Milk, cow, fluid, flavoured, chocolate, reduced fat40
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 polyunsaturates60
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 polyunsaturates38
Milk, cow, fluid, skim (0.15% fat)52
Milk, cow, fluid, skim (0.15% fat), added milk solids60
Milk, cow, powder, regular fat, added vitamins A & D320
Milk, cow, powder, regular fat, unfortified320
Milk, cow, powder, skim438
Milk, human/breast, mature, fluid21
Milkfish, aquacultured, flesh, grilled, no added fat354
Milkfish, aquacultured, flesh, raw258
Milkfish, aquacultured, flesh, steamed, no added fat308
Millet, boiled, no added fat or salt34
Millet, uncooked103
Mineral water, citrus flavoured0
Mineral water, natural, unflavoured0
Mint, fresh, raw48
Mixed dried fruit19
Mixed leafy greens, commercial, raw26
Mixed vegetables, purchased frozen, carrot, corn & pea/bean, boiled, drained27
Morwong, fillet, grilled, no added fat293
Morwong, fillet, raw214
Morwong, fillet, steamed, no added fat254
Muesli, granola, non-oat based, toasted, added nuts & seeds, unfortified110
Muesli, granola, toasted, added nuts & seeds, unfortified110
Muesli, toasted, added dried fruit & nuts, unfortified100
Muesli, untoasted or natural style, added dried fruit, unfortified130
Muffin, cake-style, berry, commercial38
Muffin, cake-style, chocolate chip, commercial47
Muffin, English style, from white flour98
Muffin, English style, from white flour, added dried fruit, toasted94
Muffin, English style, from white flour, toasted106
Mulberry, raw26
Mullet, yelloweye, fillet, baked, no added fat296
Mullet, yelloweye, fillet, raw216
Mullet, yelloweye, fillet, steamed, no added fat247
Mulloway, flesh, baked, no added fat316
Mulloway, flesh, raw231
Mulloway, flesh, steamed, no added fat261
Mushroom, common, fresh, fried, no added fat65
Mushroom, common, fresh, raw36
Mushroom, common, vitamin D enhanced, fresh, fried, no added fat65
Mushroom, common, vitamin D enhanced, fresh, raw36
Mussel, blue, steamed179
Mustard powder250
Mustard, cream style87
Mutton, all cuts, separable fat, cooked94
Mutton, all cuts, separable fat, raw72
Mutton, boneless dice or strips, shoulder, lean, casseroled, no added fat319
Mutton, boneless dice or strips, shoulder, lean, raw187
Mutton, boneless dice or strips, shoulder, semi-trimmed, casseroled, no added fat309
Mutton, boneless dice or strips, shoulder, semi-trimmed, raw178
Mutton, boneless dice or strips, shoulder, untrimmed, casseroled, no added fat306
Mutton, boneless dice or strips, shoulder, untrimmed, raw175
Mutton, roasting piece, with bone, leg, lean, raw189
Mutton, roasting piece, with bone, leg, lean, roasted, no added fat261
Mutton, roasting piece, with bone, leg, semi-trimmed, raw182
Mutton, roasting piece, with bone, leg, semi-trimmed, roasted, no added fat250
Mutton, roasting piece, with bone, leg, untrimmed, raw172
Mutton, roasting piece, with bone, leg, untrimmed, roasted, no added fat235
Nectarine, yellow, unpeeled, raw6
Noodle snack, wheat, flavoured, dry100
Noodle, rice stick, boiled, drained36
Noodle, soba, boiled, drained52
Noodle, soba, dry173
Noodle, wheat with egg, plain, boiled, no added fat54
Noodle, wheat, fresh, soaked, drained66
Noodle, wheat, instant, flavoured, boiled, drained39
Noodle, wheat, instant, flavoured, boiled, undrained15
Noodle, wheat, instant, flavoured, dry, uncooked116
Nut, almond meal238
Nut, almond, with skin, raw, unsalted228
Nut, almond, with skin, roasted, unsalted228
Nut, brazil, raw or blanched, unsalted190
Nut, cashew, raw, unsalted324
Nut, cashew, roasted, salted301
Nut, cashew, roasted, unsalted300
Nut, chestnut, raw, unsalted38
Nut, chestnut, roasted, unsalted38
Nut, hazelnut, raw, unsalted201
Nut, macadamia, raw, unsalted125
Nut, peanut, with skin, raw, unsalted281
Nut, peanut, with skin, roasted, with oil, salted277
Nut, peanut, without skin, roasted, with oil, salted285
Nut, peanut, without skin, roasted, with oil, unsalted285
Nut, pecan, raw, unsalted133
Nut, pine, raw, unsalted176
Nut, pistachio, raw, unsalted245
Nut, walnut, raw, unsalted214
Nutmeg, dried, ground72
Oat beverage, fluid, added calcium15
Oat beverage, fluid, unfortified15
Oats, hulled, uncooked161
Oats, rolled, mixed with sugar or honey & other flavours, uncooked114
Oats, rolled, uncooked158
Octopus, boiled, no added fat186
Octopus, raw167
Oil, almond0
Oil, blend of monounsaturated vegetable oils0
Oil, blend of polyunsaturated vegetable oils0
Oil, canola0
Oil, copha0
Oil, cottonseed0
Oil, grapeseed0
Oil, linseed or flaxseed0
Oil, macadamia0
Oil, mustard seed0
Oil, olive0
Oil, palm0
Oil, peanut0
Oil, rice bran0
Oil, soybean0
Oil, sunflower0
Oil, vegetable0
Okra, cooked, no added fat29
Okra, raw27
Olive, green or black, drained10
Onion, mature, brown skinned, peeled, fresh, fried, no added fat22
Onion, mature, brown skinned, peeled, raw14
Onion, mature, red skinned, fried, no added fat10
Onion, mature, red skinned, raw6
Onion, mature, white skinned, peeled, fresh, fried, no added fat39
Onion, mature, white skinned, peeled, fresh, raw25
Onion, spring, fresh, fried, no added fat40
Onion, spring, fresh, raw25
Orange, navel, peeled, raw17
Orange, peeled, raw14
Orange, valencia, peeled, raw8
Oregano, dried203
Ostrich, fan fillet, raw208
Ostrich, moon steak, raw211
Oyster, aquacultured, raw114
Oyster, native, aquacultured, raw82
Oyster, Pacific, aquacultured, raw122
Oyster, Sydney rock, aquacultured, raw119
Pancake, plain, homemade90
Paprika, dry powder70
Parsley, continental, fresh, raw72
Parsley, curly, fresh, raw27
Parsnip, peeled, fresh, baked, no added fat36
Parsnip, peeled, fresh, boiled, drained32
Parsnip, peeled, fresh, raw30
Passionfruit, pulp, canned19
Passionfruit, raw39
Pasta in cream based sauce, dry mix100
Pasta in cream based sauce, prepared from dry mix50
Pasta, gluten free, boiled from dry, no added salt26
Pasta, legume based, boiled, no added salt150
Pasta, maize flour (corn) based, boiled from dry, no added salt19
Pasta, maize flour (corn) based, dry53
Pasta, white wheat flour & egg, boiled from dry, no added salt62
Pasta, white wheat flour & egg, dry138
Pasta, white wheat flour & spinach, boiled from dry, no added salt40
Pasta, white wheat flour & spinach, dry124
Pasta, white wheat flour, boiled from dry, no added salt52
Pasta, white wheat flour, dry145
Pasta, white wheat flour, fresh, boiled, no added salt59
Pasta, white wheat flour, fresh, uncooked135
Pasta, wholemeal wheat flour, boiled from dry, no added salt58
Pasta, wholemeal wheat flour, dry135
Paste, green curry, commercial23
Paste, Indian style curry, commercial44
Paste, shrimp126
Paste, soybean95
Pastry, filled with spinach & cheese, purchased frozen, baked103
Pastry, filo, commercial, baked139
Pastry, filo, commercial, raw116
Pastry, puff, vegetable oil, commercial, baked80
Pastry, puff, vegetable oil, commercial, raw62
Pastry, puff, with butter, commercial, baked81
Pastry, puff, with butter, commercial, raw62
Pastry, shortcrust style, commercial, baked75
Pastry, shortcrust style, commercial, raw62
Pawpaw (papaya), peeled, raw7
Pea, green, fresh, boiled, drained48
Pea, green, fresh, raw58
Pea, green, frozen, boiled, drained52
Pea, green, whole, dried254
Pea, split, dried232
Pea, split, dried, boiled, drained67
Pea, yellow, whole, dried269
Peach, canned in pear juice6
Peach, canned in pear juice, drained9
Peach, canned in pear juice, juice only0
Peach, yellow, unpeeled, raw7
Peanut butter, smooth & crunchy, added sugar & salt198
Peanut butter, smooth & crunchy, no added sugar or salt216
Pear, brown skin, unpeeled, raw2
Pear, canned in pear juice3
Pear, canned in pear juice, drained4
Pear, canned in pear juice, juice only2
Pear, green skin, unpeeled, raw3
Pear, nashi, unpeeled, raw3
Pear, Packham’s triumph, unpeeled, raw3
Pear, William Bartlett, unpeeled, raw2
Pepper, black, ground50
Persimmon, peeled, raw10
Pie, savoury, meat, commercial, ready to eat104
Pie, savoury, meat, purchased frozen, baked100
Pie, steak & kidney, canned94
Pie, sweet, apple, commercial21
Pigeon (squab), whole, raw182
Pikelet or pancake, sweet, commercial63
Pikelet, plain, homemade83
Pineapple, canned in juice, drained0
Pineapple, canned in pineapple juice6
Pineapple, canned in pineapple juice, juice only3
Pineapple, canned in syrup4
Pineapple, canned in syrup, drained0
Pineapple, canned in syrup, syrup only0
Pineapple, peeled, raw9
Pizza, cheese & tomato, commercial153
Pizza, ham & pineapple, purchased frozen, baked108
Pizza, ham & pineapple, takeaway style120
Pizza, supreme, fast food chain78
Pizza, supreme, purchased frozen, baked133
Pizza, supreme, takeaway style79
Pizza, vegetable, fast food chain88
Plum, dark, canned in syrup3
Plum, dark, canned in syrup, drained6
Plum, dark, canned in syrup, syrup only0
Plum, davidson (native), flesh13
Plum, salted6
Plum, unpeeled, raw8
Pomegranate, peeled, raw25
Popcorn, commercial, butter flavoured, salted62
Pork, belly, rind removed, baked, no added fat220
Pork, belly, rind removed, raw150
Pork, butterfly steak, lean, grilled, no added fat380
Pork, butterfly steak, lean, raw281
Pork, butterfly steak, untrimmed, grilled, no added fat357
Pork, butterfly steak, untrimmed, raw265
Pork, diced, untrimmed, fried, no added fat366
Pork, diced, untrimmed, raw266
Pork, fillet, fully-trimmed, baked, no added fat333
Pork, fillet, lean, raw270
Pork, forequarter (chop, roast, neck), separable fat, raw112
Pork, forequarter chop, lean, BBQ’d, no added fat307
Pork, forequarter chop, lean, raw228
Pork, forequarter chop, semi-trimmed, BBQ’d, no added fat297
Pork, forequarter chop, untrimmed, BBQ’d, no added fat272
Pork, forequarter chop, untrimmed, raw205
Pork, forequarter shoulder roast, lean, BBQ’d, no added fat289
Pork, forequarter shoulder roast, lean, raw228
Pork, forequarter shoulder roast, semi-trimmed, BBQ’d, no added fat280
Pork, forequarter shoulder roast, untrimmed, BBQ’d, no added fat264
Pork, forequarter shoulder roast, untrimmed, raw205
Pork, forequarter, separable fat, BBQ’d, no added fat134
Pork, leg roast, untrimmed, baked, no added fat364
Pork, leg roast, untrimmed, raw252
Pork, leg steak (round, rump, topside, silverside), lean, fried, no added fat336
Pork, leg steak (round, rump, topside, silverside), lean, raw274
Pork, leg steak (round, rump, topside, silverside), untrimmed, fried, no added fat334
Pork, leg steak (round, rump, topside, silverside), untrimmed, raw272
Pork, leg steak (rump), separable fat, fried, no added fat140
Pork, leg steak (rump), separable fat, raw100
Pork, loin chop, lean, BBQ’d, no added fat357
Pork, loin chop, lean, raw271
Pork, loin chop, semi-trimmed, BBQ’d, no added fat345
Pork, loin chop, semi-trimmed, raw262
Pork, loin chop, separable fat, BBQ’d, no added fat102
Pork, loin chop, separable fat, raw92
Pork, loin chop, untrimmed, BBQ’d, no added fat328
Pork, loin chop, untrimmed, raw251
Pork, loin cutlet, untrimmed, fried, no added fat361
Pork, loin cutlet, untrimmed, raw246
Pork, loin roast, lean, baked, no added fat372
Pork, loin roast, lean, raw272
Pork, loin roast, separable fat, baked, no added fat103
Pork, loin roast, separable fat, raw61
Pork, loin roast, untrimmed, baked, no added fat337
Pork, loin roast, untrimmed, raw232
Pork, medallion or loin steak, lean, fried, no added fat344
Pork, medallion or loin steak, lean, raw281
Pork, medallion or loin steak, separable fat, fried, no added fat174
Pork, medallion or loin steak, separable fat, raw74
Pork, medallion or loin steak, untrimmed, fried, no added fat388
Pork, medallion or loin steak, untrimmed, raw268
Pork, mince, as purchased, fried, no added fat302
Pork, mince, untrimmed, raw244
Pork, round mini roast, lean, baked, no added fat405
Pork, round mini roast, lean, raw277
Pork, round mini roast, separable fat, baked, no added fat190
Pork, round mini roast, separable fat, raw132
Pork, round mini roast, untrimmed, baked, no added fat402
Pork, round mini roast, untrimmed, raw274
Pork, round steak, lean, fried, no added fat343
Pork, round steak, lean, raw258
Pork, rump steak, lean, fried, no added fat334
Pork, rump steak, lean, raw296
Pork, rump steak, untrimmed, fried, no added fat426
Pork, rump steak, untrimmed, raw290
Pork, scotch roast, lean, baked, no added fat357
Pork, scotch roast, lean, raw241
Pork, scotch roast, separable fat, baked, no added fat142
Pork, scotch roast, separable fat, raw125
Pork, scotch roast, untrimmed, baked, no added fat346
Pork, scotch roast, untrimmed, raw220
Pork, silverside steak, lean, fried, no added fat326
Pork, silverside steak, lean, raw263
Pork, silverside steak, untrimmed, raw261
Pork, spare ribs, untrimmed, baked, no added fat320
Pork, spare ribs, untrimmed, raw212
Pork, strips, untrimmed, fried, no added fat364
Pork, strips, untrimmed, raw262
Pork, topside steak, lean, fried, no added fat341
Pork, topside steak, lean, raw280
Pork, topside steak, untrimmed, fried, no added fat341
Porridge, rolled oats mixed with sugar or honey & other flavours, prepared with cows milk52
Porridge, rolled oats, prepared with regular fat cows milk58
Porridge, rolled oats, prepared with water34
Potato crisps or chips, flavoured (other than salt & vinegar)30
Potato crisps or chips, plain, salted26
Potato crisps or chips, reformed, salted25
Potato crisps or chips, salt & vinegar flavoured30
Potato straws, French fries, plain30
Potato, chips, regular, fast food outlet, deep fried, blended oil, salted47
Potato, chips, regular, fast food outlet, deep fried, monounsaturated oil, salted47
Potato, chips, regular, independent takeaway outlet, deep fried, blended oil, salted47
Potato, chips, regular, purchased frozen, baked, no added fat58
Potato, coliban, peeled, baked, no added fat36
Potato, coliban, peeled, boiled, drained15
Potato, coliban, peeled, raw24
Potato, desiree, peeled, baked, no added fat42
Potato, desiree, peeled, boiled, drained28
Potato, desiree, peeled, raw28
Potato, fries, fast food outlet, deep fried, monounsaturated oil, salted57
Potato, fries, independent takeaway outlet, deep fried, blended oil, salted57
Potato, new, peeled, baked, no added fat42
Potato, new, peeled, boiled, drained30
Potato, new, peeled, raw28
Potato, pale skin, peeled, baked, no added fat36
Potato, pale skin, peeled, boiled, drained18
Potato, pale skin, peeled, raw24
Potato, pontiac, peeled, baked, no added fat44
Potato, pontiac, peeled, boiled, drained29
Potato, pontiac, peeled, raw29
Potato, red skin, peeled, baked, no added fat42
Potato, red skin, peeled, boiled, drained30
Potato, red skin, peeled, raw28
Potato, sebago, peeled, baked, no added fat45
Potato, sebago, peeled, boiled, drained30
Potato, sebago, peeled, raw30
Prawn, banana, aquacultured, purchased cooked174
Prawn, banana, wild, flesh, raw99
Prawn, black tiger, aquacultured, purchased cooked152
Prawn, brown tiger, wild, flesh, raw176
Prawn, endeavour, wild, flesh, raw168
Prawn, flesh, cooked from raw, no added fat204
Prawn, flesh, raw (green)156
Prawn, school, wild, flesh, raw134
Prawn, Western king, wild, flesh, raw180
Prickly pear, peeled, raw5
Prosciutto351
Protein powder, whey based, protein >70%, unfortified608
Protein powder, whey based, protein >70%, unfortified, prepared with water101
Prune (dried plum)26
Psyllium, uncooked44
Pudding, chocolate, homemade43
Pudding, plum, steamed or boiled, homemade46
Pudding, sticky date, homemade35
Pumpkin, butternut, peeled, fresh, baked, no added fat28
Pumpkin, butternut, peeled, fresh, boiled, drained25
Pumpkin, butternut, peeled, fresh, raw24
Pumpkin, golden nugget, peeled, fresh, baked, no added fat29
Pumpkin, golden nugget, peeled, fresh, boiled, drained26
Pumpkin, golden nugget, peeled, fresh, raw25
Pumpkin, jarrahdale, peeled, fresh, baked, no added fat9
Pumpkin, jarrahdale, peeled, fresh, boiled, drained8
Pumpkin, jarrahdale, peeled, fresh, raw8
Pumpkin, peeled, fresh, baked, no added fat15
Pumpkin, peeled, fresh, boiled, drained13
Pumpkin, peeled, fresh, raw13
Pumpkin, Queensland blue, peeled, fresh, baked, no added fat27
Pumpkin, Queensland blue, peeled, fresh, boiled, drained24
Pumpkin, Queensland blue, peeled, fresh, raw23
Quail, lean flesh & skin, baked, no added fat406
Quail, lean flesh & skin, raw271
Quandong, fruit, flesh30
Quince, peeled, raw3
Quinoa, black, uncooked155
Quinoa, cooked in water, no added salt42
Quinoa, red, uncooked167
Quinoa, uncooked152
Quinoa, white, uncooked144
Rabbit, farmed, whole, raw282
Rabbit, flesh, casseroled, no added fat356
Radish, red skinned, unpeeled, raw10
Radish, white skinned, peeled, raw4
Raisin26
Rambutan, raw14
Raspberry, canned in syrup5
Raspberry, canned in syrup, drained12
Raspberry, canned in syrup, syrup only0
Raspberry, purchased frozen13
Raspberry, raw13
Rhubarb, stalk, raw18
Rice beverage, fluid, added calcium6
Rice paper wrapper, soaked in water38
Rice, brown, boiled, no added salt48
Rice, brown, uncooked100
Rice, white, boiled or rice cooker, no added salt31
Rice, white, fried with bacon or ham, egg, prawns & vegetables77
Rice, white, purchased as ‘instant’, microwaved36
Rice, white, uncooked70
Rice, wild, boiled, no added salt49
Rice, wild, uncooked179
Rocket, fresh, raw47
Rosemary, dried100
Rosemary, fresh, raw51
Rye, grain, whole, uncooked116
Rye, rolled, uncooked111
Sage, dried240
Salami, all varieties, raw200
Salami, danish165
Salami, hungarian182
Salami, mettwurst184
Salami, milano183
Salami, pepperoni198
Salmon, Atlantic, fillet, grilled, no added fat199
Salmon, Atlantic, fillet, raw178
Salmon, Atlantic, fillet, steamed, no added fat209
Salmon, flavoured, canned, undrained140
Salmon, Pacific King, fillet, skinless, grilled, no added fat175
Salmon, Pacific King, fillet, skinless, raw157
Salmon, Pacific King, fillet, steamed, no added fat185
Salmon, pink, canned in brine, drained278
Salmon, red, canned in brine, drained280
Salmon, smoked, sliced319
Salt substitute, potassium chloride0
Salt, table, iodised0
Salt, table, non-iodised0
Sardine, Australian, whole, fried, no added fat246
Sardine, Australian, whole, raw240
Sauce, barbecue, commercial0
Sauce, butter chicken, commercial16
Sauce, cranberry, commercial0
Sauce, fish, commercial80
Sauce, hoi sin (hoisin), commercial0
Sauce, oyster, commercial32
Sauce, pasta or simmer, commercial, low fat5
Sauce, pasta, basil pesto, commercial86
Sauce, pasta, bolognese, homemade using beef mince & commercial tomato based sauce120
Sauce, pasta, bolognese, homemade using beef mince & homemade tomato based sauce78
Sauce, pasta, cheese or cream-based, commercial16
Sauce, pasta, tomato-based, commercial, heated10
Sauce, plum, commercial0
Sauce, rogan josh, commercial10
Sauce, salsa, tomato-based, commercial0
Sauce, simmer for chicken, commercial8
Sauce, simmer, curry flavoured, commercial20
Sauce, soy, commercial10
Sauce, soy, commercial, reduced salt62
Sauce, tabasco, commercial17
Sauce, tomato, commercial6
Sauce, tomato, commercial, reduced salt6
Sauce, white, savoury, homemade42
Sauce, Worcestershire, commercial14
Sausage roll, commercial, ready to eat166
Sausage roll, purchased frozen, baked166
Sausage, beef, fried, no added fat135
Sausage, beef, grilled, no added fat159
Sausage, beef, raw124
Sausage, chicken, flavoured, fried, no added fat208
Sausage, chicken, plain, fried, no added fat208
Sausage, chorizo, fried, no added fat208
Sausage, chorizo, uncooked197
Sausage, lamb, flavoured, fried, no added fat129
Sausage, lamb, plain, fried, no added fat129
Sausage, pork, fried, no added fat192
Sausage, vegetarian style, added Fe, Zn and vitamin B12, raw216
Sausage, vegetarian style, fried, no added fat228
Sausage, vegetarian style, unfortified, raw216
Sausages & vegetables, canned29
Scallop, fried, no added fat165
Scallop, raw132
Scone, fruit, commercial68
Scone, plain, commercial86
Scone, plain, homemade99
Scone, pumpkin, homemade93
Seaweed, boiled, drained81
Seaweed, nori, dried450
Seed, chia, dried283
Seed, linseed or flaxseed295
Seed, poppy187
Seed, pumpkin, hulled & dried480
Seed, sunflower341
Semolina, boiled, no added fat or salt43
Semolina, uncooked136
Shallot, peeled, fresh, fried, no added fat27
Shallot, peeled, fresh, raw17
Shark, battered, deep-fried, takeaway outlet154
Shark, fillet, without skin, baked, no added fat335
Shark, fillet, without skin, raw244
Shark, fillet, without skin, steamed, no added fat275
Silver perch, aquacultured, baked, no added fat294
Silver perch, aquacultured, raw215
Silver perch, aquacultured, steamed, no added fat256
Silverbeet, fresh, boiled, drained25
Silverbeet, fresh, raw22
Slice, brownie, chocolate, with nuts, homemade86
Slice, brownie, chocolate, without nuts, commercial52
Slice, caramel70
Snack, grain based, extruded, flavoured64
Snapper, fillet, baked, no added fat289
Snapper, fillet, raw211
Snapper, fillet, steamed, no added fat289
Snow pea, fresh, boiled, drained32
Snow pea, fresh, fried, no added fat38
Snow pea, fresh, raw30
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
Soft drink, tonic water0
Soft drink, tonic water, intense sweetened or diet0
Sorghum, grain, uncooked103
Soup, broth style, with meat & noodles, instant dry mix112
Soup, broth style, with meat, instant dry mix50
Soup, chicken & noodle, cup of soup, prepared from instant dry mix with water7
Soup, cream variety, instant dry mix69
Soup, vegetable & noodle, instant dry mix90
Soup, vegetable, instant dry mix70
Soy beverage, reduced fat (1% fat), added Ca & vitamins A, B1, B2 & B1234
Soy beverage, regular fat (3% fat), added Ca42
Soy beverage, regular fat (3% fat), added Ca & vitamins A, B1, B2 & B1250
Soy beverage, regular fat (3% fat), unfortified42
Spaghetti in tomato & cheese sauce, canned19
Spaghetti in tomato & cheese sauce, canned, reduced salt19
Spam, canned131
Spelt, boiled, no added fat or salt52
Spelt, uncooked125
Spinach, baby, fresh, raw46
Spinach, Mature English, fresh, boiled, drained41
Spinach, Mature English, fresh, raw34
Spinach, water, fresh, raw48
Sprat, blue, wild caught, flesh, skin & bones, fried, no added fat246
Sprat, blue, wild caught, flesh, skin & bones, raw209
Spread, hazelnut & chocolate flavoured74
Spread, yeast, marmite144
Spread, yeast, vegemite265
Spring roll, meat & vegetable filling, commercial, deep fried69
Sprout, alfalfa, fresh, raw46
Sprout, bean, fresh, raw39
Squash, button, fresh, boiled, drained36
Squash, button, fresh, raw30
Squash, scallopini, fresh, boiled, drained29
Squash, scallopini, fresh, raw25
Squid or calamari, fried, no added fat164
Squid or calamari, raw131
Starch, potato0
Steak & vegetables, canned39
Stock, dry powder or cube92
Strawberry, canned in syrup5
Strawberry, canned in syrup, drained11
Strawberry, canned in syrup, syrup only0
Strawberry, purchased frozen9
Strawberry, raw9
Sugar, brown0
Sugar, raw0
Sugar, white, granulated or lump0
Sugar, white, icing0
Sugar, white, icing mixture0
Sultana20
Swede, peeled, fresh, boiled, drained10
Swede, peeled, fresh, raw9
Sweet potato, orange flesh, peeled, fresh, baked, no added fat38
Sweet potato, orange flesh, peeled, fresh, boiled, drained34
Sweet potato, orange flesh, peeled, fresh, raw31
Syrup, golden0
Syrup, maple, pure0
Taco seasoning mix, chilli-based0
Taco shell, from corn flour, plain40
Tahini, sesame seed pulp377
Tamarillo, peeled, raw26
Tamarind, paste, pure18
Tangelo, peeled, raw3
Tangerine or tangor, peeled, raw4
Tapioca, pearl or seed style, boiled, no added fat or salt0
Tapioca, pearl or seed style, uncooked3
Taro, peeled, fresh, boiled, drained34
Taro, peeled, fresh, raw31
Tart, custard, commercial71
Tea, decaffeinated, black, brewed from leaf or teabags, without milk0
Tea, green, plain, without milk0
Tea, regular, black, brewed from leaf or teabags, without milk0
Thyme, dried, ground186
Tilapia, fillet, baked, no added fat280
Tilapia, fillet, raw204
Tilapia, fillet, steamed, no added fat243
Tofu (soy bean curd), firm, as purchased148
Tomato, cherry, raw10
Tomato, common, raw5
Tomato, paste, no added salt20
Tomato, paste, with added salt19
Tomato, puree, commercial8
Tomato, roma, raw6
Tomato, sundried68
Tomato, whole, canned in tomato juice, drained5
Tomato, whole, canned in tomato juice, undrained6
Triticale, grain, uncooked118
Trout, ocean, aquacultured, fillet, without skin, baked, no added fat267
Trout, ocean, aquacultured, fillet, without skin, raw195
Trout, ocean, aquacultured, fillet, without skin, steamed, no added fat232
Trout, rainbow, aquacultured, baked, no added fat233
Trout, rainbow, aquacultured, raw170
Trout, rainbow, aquacultured, steamed, no added fat202
Tuna, canned in brine, drained363
Tuna, flavoured, canned in oil, drained160
Tuna, yellowfin, flesh, baked, no added fat360
Tuna, yellowfin, flesh, raw263
Tuna, yellowfin, flesh, steamed, no added fat313
Turkey, breast, lean flesh, baked, no added fat372
Turkey, breast, lean flesh, raw273
Turkey, breast, lean flesh, skin & fat, baked, no added fat350
Turkey, breast, lean flesh, skin & fat, raw258
Turkey, hindquarter, lean flesh, baked, no added fat338
Turkey, hindquarter, lean flesh, raw233
Turkey, hindquarter, lean flesh, skin & fat, baked, no added fat323
Turkey, hindquarter, lean flesh, skin & fat, raw235
Turmeric, dried, ground170
Turnip, white, peeled, fresh, boiled, no added fat19
Turnip, white, peeled, fresh, raw18
Vanilla bean extract0
Vanilla, artificial or imitation0
Veal, all cuts, separable fat, cooked168
Veal, all cuts, separable fat, raw157
Veal, boneless dice or strips, lean, raw204
Veal, boneless dice or strips, lean, stir-fried, no added fat250
Veal, boneless dice or strips, untrimmed, raw203
Veal, boneless dice or strips, untrimmed, stir-fried, no added fat249
Veal, cutlet, with bone, lean, grilled, no added fat227
Veal, cutlet, with bone, lean, raw199
Veal, cutlet, with bone, semi-trimmed, grilled, no added fat223
Veal, cutlet, with bone, semi-trimmed, raw197
Veal, cutlet, with bone, untrimmed, grilled, no added fat223
Veal, cutlet, with bone, untrimmed, raw196
Veal, diced, lean, raw187
Veal, diced, lean, stir-fried, no added fat258
Veal, diced, untrimmed, raw186
Veal, diced, untrimmed, stir-fried, no added fat256
Veal, steak, boneless, leg, lean, grilled, no added fat278
Veal, steak, boneless, leg, lean, raw198
Veal, steak, boneless, leg, untrimmed, grilled, no added fat276
Veal, steak, boneless, leg, untrimmed, raw197
Veal, stir-fry strips, lean, raw220
Veal, stir-fry strips, lean, stir-fried, no added fat243
Veal, stir-fry strips, untrimmed, raw219
Veal, stir-fry strips, untrimmed, stir-fried, no added fat242
Vegetable crisps or chips, sweet potato & taro, flavoured31
Vine leaf, grape, canned0
Vinegar (except balsamic vinegar)0
Water chestnut, peeled, canned, drained8
Water, bottled, still0
Water, coconut, commercial0
Water, soda0
Water, tap0
Watercress, raw21
Wattle seed (acacia), ground310
Wax jambu, raw7
Wheat bran, unprocessed, uncooked260
Wheat germ231
Wheat, whole, uncooked122
Whiting, King George, flesh, baked, no added fat325
Whiting, King George, flesh, raw228
Whiting, King George, flesh, steamed, no added fat268
Wine, fortified, port0
Wine, fortified, sherry, dry style (approximately 1% sugars)0
Wine, fortified, sherry, sweet style (approximately 11% sugars)0
Wine, red0
Wine, red, cabernet sauvignon0
Wine, red, cooked0
Wine, red, merlot0
Wine, red, pinot noir0
Wine, red, shiraz0
Wine, red, sparkling0
Wine, rose0
Wine, white1
Wine, white, chardonnay1
Wine, white, cooked1
Wine, white, riesling0
Wine, white, sauvignon blanc0
Wine, white, semillon0
Wine, white, sparkling0
Wine, white, sweet dessert style1
Yam, wild harvested, cooked49
Yeast, dry powder361
Yoghurt, almond based, flavoured20
Yoghurt, apricot pieces or flavoured, regular fat (3% fat)51
Yoghurt, coconut based, flavoured6
Yoghurt, flavoured, high fat (approx 5%)57
Yoghurt, flavoured, low fat (0.2%), intense sweetened, increased protein120
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, drained29
Zucchini, golden, fresh, unpeeled, fried, no added fat35
Zucchini, golden, fresh, unpeeled, raw25
Zucchini, green skin, fresh, unpeeled, boiled, drained12
Zucchini, green skin, fresh, unpeeled, fried, no added fat14
Zucchini, green skin, fresh, unpeeled, raw10

References​1​

  1. 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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(8) Original price was: USD $9.95.Current price is: USD $0.00.

Unique, comprehensive BV, AV and 'mystery bad vag' treatment guide, one-of-a-kind system, with effective, innovative treatments.

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