ingredient nutritional
information
Recipe Ingredients Nutrition Info*
Unfortunately the amount of free time I have to work on this site
is rather limited. I am aware that people are always interested in the nutritional
information for each recipe so I have put together this table of nutritional content
by ingredient. I know it might be a slightly lazy option but I am working on this
in my own time. If I have missed an ingredient one of the recipes uses please
let me know and I'll add it.
I have gathered this information mostly from the USDA National
Nutrient database for standard reference (http://www.nal.usda.gov/fnic/foodcomp/search/).
The values are rounded up or down according to my judgements so you should check
actual values yourself if you need..
| Ingredient |
Amount |
Protein (g) |
Carbs (g) |
Cals (Kcal) |
Fat (g) |
| almonds,
shredded |
100g |
21.3 |
19.7 |
578 |
50.6 |
| apple juice, fresh |
1 cup |
0 |
29 |
117 |
0 |
| banana (medium size) |
1 |
1.3 |
27 |
105 |
0.4 |
| blackberries |
1 cup |
2 |
13.8 |
62 |
0.7 |
| blueberries |
1 cup |
1.1 |
21 |
83 |
0.5 |
| bran-type cereal
(such as All Bran, etc) |
100g |
7 |
80 |
250 |
2.2 |
| chocolate shake powder
mix |
2 tbsp |
0.7 |
19 |
73 |
0.7 |
| chocolate syrup |
2 tbsp |
0.8 |
25.4 |
109 |
0.4 |
| coconut cream, canned |
1 cup |
8 |
24.7 |
568 |
52.5 |
| coconut milk, canned |
1 cup |
4.6 |
6.4 |
445 |
48.2 |
| coconut, dried, desiccated
(unsweetened) |
100g |
6.9 |
23.7 |
660 |
64.5 |
| coffee, instant, regular
powder |
1 tsp |
0.2 |
0.6 |
4 |
0 |
| cottage cheese, low
fat |
1 cup |
28 |
6.2 |
163 |
2.3 |
| cream, fluid, heavy
whipping |
1 cup |
4.9 |
6.6 |
821 |
88 |
| egg (whole) |
1 |
6 |
1 |
75 |
5 |
| egg white |
1 |
3 |
0 |
15 |
0 |
| egg yolk |
1 |
3 |
0 |
60 |
5 |
| fruit cocktail, canned
(incl. syrup) |
1 cup |
1 |
46.9 |
181 |
0.2 |
| fruit, frozen mixed |
1 cup |
3.6 |
60.6 |
245 |
0.5 |
| grapes |
|
|
|
|
|
| honey |
1 tbsp |
0 |
17 |
64 |
0 |
| ice cream, chocolate,
fat free |
|
|
|
|
|
| ice cream, vanilla,
fat-free |
|
|
|
|
|
| jam, natural fruit (sugar-free) |
|
|
|
|
|
| macadamia nuts |
|
|
|
|
|
| mango |
|
|
|
|
|
| milk (fresh) |
500 ml |
17 |
25 |
170 |
0.1 |
| milk powder (skimmed) |
50g |
17.5 |
25.2 |
175 |
0.3 |
| milk: skimmed |
1 cup |
8.5 |
12 |
86 |
0.5 |
| milk: whole |
|
|
|
|
|
| milkshake powder |
|
|
|
|
|
| oatmeal |
|
|
|
|
|
| oats, quick-rolled |
|
|
|
|
|
| orange juice, concentrated |
|
|
|
|
|
| orange juice, fresh |
|
|
|
|
|
| peach |
|
|
|
|
|
| peanut butter, natural |
|
|
|
|
|
| pineapple |
|
|
|
|
|
| pineapple juice |
|
|
|
|
|
| pineapple, canned |
|
|
|
|
|
| raisins |
|
|
|
|
|
| raspberries |
|
|
|
|
|
| rum flavouring |
|
|
|
|
|
| sour cream, low fat |
|
|
|
|
|
| soy milk |
|
|
|
|
|
| sparkling water / soda
water |
|
|
|
|
|
| strawberries |
|
|
|
|
|
| strawberries, frozen |
|
|
|
|
|
| sugar-free/fat free
pudding mix |
|
|
|
|
|
| yogurt, fruit (fat free) |
|
|
|
|
|
| yogurt, natural plain |
|
|
|
|
|
| yogurt, plain fat free |
|
|
|
|
|
| |
|
|
|
|
|
tbsp = tablespoon
tsp = teaspoon
* Please remember these figures are a guide because obviously nutritional
information will vary according to the brand of foods you use. Some figures had
to be estimated as amounts used are often smaller than the USDA data provided.
|
