the food chart

Food Charts

Fruits

Vegetables and Pulses

Nuts and Seeds

Meat and Poultry

Fish and Seafood

Food For Health

Food For Weight Control

Food As Medicine

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Health Nutrition


Vegetables and Pulses Calorie Chart


Name Portion Size Calories
Artichoke (globe) 1 whole 9
Artichoke (jerusalem) 100g 41
Asparagus 100g 25
Aubergine 100g 15
Avocado half medium 145
Bamboo shoots (canned, drained) 100g 11
Beans (broad, shelled) 100g 24
Beans (french) 100g 22
Beans (runner) 100g 16
Beansprouts (mung) 50g 36
Beetroot 100g 33
Broccoli (green) 100g 42
Brussels sprouts 100g 21
Cabbage (red) 100g 27
Cabbage (savoy) 100g 35
Carrots (old) 100g 34
Cauliflower 100g 18
Celery 100g 7
Chillies (fresh) 100g 20
Chinese leaves 100g 12
Courgettes 100g 18
Cucumber 100g 10
Fennel (florence) 100g 12
Garlic 1 clove 3
Ginger 1 small knob 2
Kale 100g 33
Leeks 100g 22
Lettuce (cos) 100g 16
Lettuce (iceberg) 100g 13
Mange-tout peas 100g 32
Mushrooms 100g 13
Mustard and cress 1 container 5
Okra 100g 31
Onions (spanish) 100g 36
Onions (spring) 100g 23
Parsnips 100g 64
Peas (fresh) 100g 83
Peas (frozen) 100g 66
Peas (canned) 100g 80
Peppers (green) 100g 15
Peppers (red) 100g 32
Peppers (yellow) 100g 26
Potatoes (boiled) 100g 72
Potatoes (oven chips) 100g 162
Potatoes (chips, fried in corn oil) 100g 273
Pumpkin 100g 13
Spinach (fresh) 100g 25
Spring greens 100g 33
Squash (butternut) 100g 36
Swede 100g 24
Sweetcorn (frozen kernels) 100g 85
Sweetcorn (baby corn cobs) 100g 24
Sweet potato (orange-fleshed) 100g 87
Tomatoes (fresh) 100g 17
Tomatoes (canned) 100g 16
Turnips 100g 23
Watercress 100g 22
Adzuki beans 50g dry weight 136
Baked beans in tomato sauce 100g (5 tbsp) 81
Baked beans in tomato sauce (low-salt, low-sugar) 100g (5 tbsp) 73
Black-eye beans 50g dry weight 156
Broad beans (dried) 50g dry weight 123
Butter beans 50g dry weight 145
Chickpeas 50g dry weight 160
Chickpeas (canned, drained) 100g 115
Haricot beans 50g dry weight 143
Lentils (red) 50g dry weight 159
Lentil (brown and green) 50g dry weight 149
Red kidney beans 50g dry weight 133
Red kidney beans (canned, drained) 100g 100
Soya beans 50g dry weight 185
Split peas 50g dry weight 164
Quorn chunks 100g 86