| Dairy Foods | Kilo Joules |
| Milk, whole 1 cup (225 mL) |
664 |
| skim 1 cup (225 mL) |
319 |
| Yoghurt, plain natural 200 |
617 |
| fruit flavoured 200 g |
802 |
| non-fat flavoured 200 g |
748 |
| Cheese, Cheddar-type, average 30 g |
462 |
| Parmesan 30 g |
546 |
| Danish Blue, Edam 30 g |
420 |
| Mozzarella, Brie 30 g |
378 |
| Camembert, Jarlsberg 30 g |
357 |
| cream cheese, average 30 g |
441 |
| cottage cheese, creamed 30 g |
126 |
| Fats, Oils and Cream | KJ |
| Butter 30 g |
882 |
| Margarine 30 g |
882 |
| Oils (all edible types) 2 tbsp (30 g) |
1092 |
| Cream, thickened 2 tbsp (30 g) |
399 |
| reduced 2 tbsp (30 g) |
252 |
| Meats | KJ |
| Beef, lamb, veal, pork, mince (all lean) 30 g |
273 |
| Stew (lean meat, vegetables, flour) 240 g |
1344 |
| Bacon, fried 35 g strip |
399 |
| Sausages 30 g |
273 |
| Salami 30 g |
420 |
| Chicken, lean, cooked no fat 30 g |
231 |
| battered and fried 30 g |
315 |
| Turkey, cooked with no fat 30 g |
315 |
| Fish, non-oily, light colour, grilled 30 g |
168 |
| non-oily, light colour, fried 30 g |
273 |
| oily, dark flesh, grilled 30 g |
210 |
| tuna or salmon, in brine 30 g |
176 |
| in oil, drained 30 g |
273 |
| Prawns and crab, cooked, no fat 30 g |
155 |
| Eggs | KJ |
| Whole 45 g |
302 |
| Yolk only |
252 |
| Egg white |
50 |
| Fried egg |
454 |
| Vegetables | KJ |
| tomatoes 90 g |
67 |
| Cabbage 90 g |
67 |
| cauliflower 90g |
67 |
| asparagus 90g |
67 |
| leeks 90 g |
101 |
| squash 90 g |
118 |
| beetroot 90g |
118 |
| carrots 90g |
118 |
| Parsnips 90 g |
252 |
| Peas 90 g |
252 |
| Potato 90 g |
286 |
| chips 90 g |
958 |
| Corn 90 g |
344 |
| Breakfast Cereals | KJ |
| Wheat and corn flakes, toasted, average 30 g |
449 |
| Bran cereals, average 30 g |
403 |
| Muesli, non-toasted, average 30 g |
462 |
| Porridge 120 g |
294 |
| Wheatgerm 1 tbsp (7 g) |
105 |
| Soups | KJ |
| Clear stock, fat free 225 mL |
34 |
| Vegetable soup, fat free 225 mL |
231 |
| Chicken noodle, packet 225 mL |
189 |
| Tomato soup, canned 225 mL |
307 |
| Thick soup, e.g. pea and ham 225 mL |
588 |
| Bread | KJ |
| White, brown, wholerneal, rye (1 slice)30 g |
294 |
| Lebanese (1/4 flatbread) 25 g |
294 |
| Raisin bread (1 slice) 30 g |
357 |
| Rolls, small 30 g |
294 |
| average 60 g |
588 |
| large hamburger bun 100 g |
1050 |
| Crumpets 8 cm diameter 55 g |
420 |
| Muffins 35 g |
294 |
| Flour & Grains | KJ |
| Wheat or rye flour 30 g |
433 |
| Rice, boiled 30 g |
130 |
| Pasta, boiled 30 g |
134 |
| Biscuits | KJ |
| Dry, crispbreads, average (1 biscuit) |
50-126 |
| Sweet, plain (1 biscuit) |
235 |
| Cream-filled (1 biscuit) |
378 |
| Cakes & Buns | KJ |
| Bun, sweet, plain (1 bun) 60 g |
693 |
| cinnamon, buttered, 120 g |
1260 |
| Cake, plain 40 g |
567 |
| Fruit cake 40 g |
651 |
| Cheesecake, average 120 g |
1428 |
| Doughnut, plain (12 average) 40 g |
735 |
| Lamington 40 g |
693 |
| Fruit | KJ |
| Apple (1 small) 120 g |
210 |
| Banana (1 medium) 120 g |
365 |
| Grapefruit (1 medium) 240 g |
370 |
| Grapes (20 average) 120 g |
277 |
| Orange (1 medium) 140 g |
252 |
| Peach (1 medium) 120 g |
189 |
| Pear (1 medium) 130 g |
336 |
| Strawberries (7-8 medium) 60 g |
101 |
| Watermelon (1/2 average slice) 210 g |
210 |
| Canned or stewed, in syrup (1-1/2 cup) 120 g |
336 |
