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Levels of protein, carbohydrate and fat in Food

Food Portion Size Protein (grams) Carb (grams) Fat (grams)
All-Bran 28 grams 4 21 0.5
Almonds (dry roasted) 55 grams 9 14 31
Apple 1 weighing 150 grams 0.3 21 0.5
Apple Juice 170 ml 0.3 21 0.1
Avocado 1 weighing 200 grams 4 15 30.8
Bacon 3 slices weighing 19 grams 5.8 0 9.4
Bagel 1 11 56 2.6
Banana 1 whole 1.2 27 0.6
Beer 340 ml 0.9 13 0
Blackberries 1 cup 1 18 0.6
Broccoli (cooked) 1/2 cup or 78 grams 2.3 4 0.2
Butter 1 teaspoon 0 0 4.1
Cadbury Caramello Ice cream 100 grams 4.4 25 10.6
Cadbury Lite Chocolate 75 gram bar (whole bar) 5.4 7.1 27
.8
Capsicum (green, raw) 1/2 cup weighing 50 grams 0.4 3 0.2
Carrot (cooked) 1/2 cup or 78 grams 0.9 8 0.1
Cauliflower (cooked) 1/2 cup or 62 grams 1.2 3 0.1
Cheese (cheddar) 28 grams 7 0 9.4
Chicken Breast (without skin) 100 grams 30 0 4.5
Coconut Cream 100 ml 1.4 2.8 16.1
Coke 200 ml 0 21 0
Cooked Oatmeal 1 cup 6 25 0.4
Corn Flakes 1 � cup or 28 grams 2.3 24 0.1
Cows Milk (any kind) 1 cup 8 12 4.7
Creamed Corn 1/2 cup or 28 grams 2.2 23 0.5
Crumpet 1 2.6 14.7 0.3
Duck 100 grams 23.5 0 11.2
Egg 1 whole weighing 50 grams 6 1 5.6
English Muffin (plain) 1 4.5 26 1.1
Enriched Soy Milk 250 ml 5.25 20.25 7.25
Fresh & Fruity Berry Yoghurt 100 grams 4.5 18.9 1
Grapes (green) 1 cup or 200 grams 1 27 0.2
Green Beans (cooked) 1/2 cup or 62 grams 1.2 5 0.2
Greenseas Tuna (tomato & basil) 1 tin weighing 95 grams 15.9 2.6 4.9
Greenseas Tuna Pouch 1 packet weighing 150 grams 34.8 2.3 1.7
Gregg's Jelly 1/2 cup or 145 grams 1.5 19.1 1
Griffins Meal Mates 4 crackers 2.1 15 6.9
Grilled Pork Chop 1 weighing 150 grams 20 0 28
Kellog's Bran Flakes 3/4 cup 3.6 22 0.5
Kidney Beans (cooked) 1 cup 15.4 40 0.9
Kiwifruit 1 whole or 76 grams 0.8 11 0.3
Kumara (baked) 1 weighing 118 grams 2 28 0.1
Lamb 110 grams 30 0 7.6
Lean Steak 110 grams 20 0 19
Lentils (cooked) 1 cup 17.9 40 0.7
Low Fat Milk 2% 1 cup 8.1 12 4.7
Mainland Brie 40 grams 8.4 1 15.4
McDonald's Big Mac 1 25.5 39 35
Minced Beef (lean) 115 grams 28 0 20.9
Muffin Split (apricot) 1 5.9 29.1 1
Mushrooms (raw) 1 cup 1.5 3 0.3
Mussels (baked) 85 grams 20 6 3.8
NFS Bio Optimised Whey Protein 2 heaped tbsp or 50 grams 40 3.1 3.6
Nutrigrain (wheat) 3/4 cup 2.5 24 0.3
Oatmeal (cooked) 1 cup weighing 234 grams 6 25 0.4
Olive Oil 1 tablespoon 0 0 13
Onion (cooked) 1/2 cup weighing 105 grams 1 7 0.2
Orange Juice 225 ml, nearly 1 cup 1.7 26 0.1
Oysters (steamed) 85 grams 12 7 4.2
Popcorn (air popped) 1 cup weighing 8 grams 1 6 0.3
Potato (boiled, skin on) 1 weighing 135 grams 2.3 27 0.1
Protein 8 Choc Peanut Bar 1 bar weighing 70 grams 30 1 8
Protein 8 Frosted Lemon Bar 1 bar weighing 70 grams 30 6 7
Pumpkin Seeds 28 grams 7 5 13
Pumpkin (cooked) 1 cup weighing 245 grams 1.8 12 0.2
Red 8 Premium Whey Protein 3 scoops, 30 grams 24.65 0.98 1.45
Red Wine 115 ml 0.2 2 0
Rice Bubbles 28 grams 1.9 25 0.2
Rice Cakes (brown rice) 1 weighing 9 grams 0.7 7 0.3
Rolled Oats (dry) 1 cup 13 54 5.1
Sealord Salmon (lemon & pepper) 1 tin weighing 85 grams 14.9 1.4 15.2
Smoked Chicken 150 grams 28.8 1.8 14.7
Snapper Fillets 85 grams 22 0 1.5
Soy Beans 1 cup 28 17 15.4
Strawberries (frozen, unsweetened) 1 cup weighing 150 grams 0.6 14 0.2
Tinned Salmon 100 grams 16.3 1 7
Tofu (firm) 45 grams 10 0 0
Tomato (raw) 1 weighing 123 grams 1.1 5 0.3
Tuna Flavoured 70% Tuna 85 grams 17.7 0.3 11.5
Unsweetened Yoghurt 100 grams 4.9 6.3 4.9
V Soft Drink 350 ml bottle 0 39 0
Venison Sausages 1 10.2 3.39 20.5
Vogel's Toast Slice (organic) 1 slice 3.8 15.9 1
Watties Baked Beans 205 grams 10 28.3 0.4
Watties Spaghetti 205 grams 3.7 31.4 0.6
White Flour Roll 1 roll weighing 50 grams 4.3 28 0.4
White Rice (enriched & cooked) 1 cup 4.8 60 0.4
White Wine 115 ml 0.2 1 0
Whole Wheat Pasta (cooked) 1 cup 7.5 37 0.8
Yellow Beans (cooked) 1 cup weighing 177 grams 16.2 45 1.9
Zucchini (raw) 1/2 cup 0.8 2 0.1
Zucchini (cooked) 1/2 cup 0.8 4 0.1

Protein is: Anything that comes from an animal - meat, fish, eggs, dairy products. Also nuts & seeds, as well as soy products.

Fat is: Any oil from a nut or seed, fat on meat, avocado, butter, margarine etc. Beneficial ones are any from a nut or seed or fish. Unhealthy are any fats from animal products, except from fish.

Carbohydrates are: (most other foods) Anything to do with sugar - whether it be healthy or not (fruit or lollies), also anything from a cereal or grain, or any root vegies (potato, kumara etc).

*You can have more protein than suggested, but ideally not less.
(No more than 40 grams at a time)

*If you eat less carb than suggested, you will burn more fat from that meal.

*Never eat a carbohydrate by itself.

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The Naturopathic Team
Ideal Health

Disclaimer: The health information presented here has been written for the New Zealand health consumer. It is of a general nature and is only intended to provide a summary of the subjects covered and is intended to be used for educational and general information purposes only. It is not intended as medical advice or as a means to diagnose, treat, cure or prescribe for any particular condition or disease. You assume all responsibility for the treatment which may be undertaken as a result of the information on this site, or treatment recommended by any other party. While all care has been taken to ensure the accuracy of the information, no responsibility or liability is accepted, and no person should act in reliance on any statement contained in the information provided. All health ailments should be treated by a qualified health professional.


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