Food and nutrient cheatsheets
Since we recommend to always assemble your meals from these three groups of foods: wholegrains and starchy vegetables; pulses, nuts and seeds; and fruit and vegetables – as described in How to Plan Your Meals, we’ve made tracking your energy and nutrient intake extra easy with our Food and Nutrient Cheatsheets!
Of course there are many food tracking apps but if you’re planning what to have for lunch or wondering how much protein a handful of almonds will provide, our Cheatsheets are your best friend!
Most of the nutrition information comes from Cronometer – the most comprehensive nutrition database – and the rest is from food manufacturer’s own data provided with their products. Some of the foods are measured in ‘cups’ – if you’re using a ‘normal‘ coffee mug, one cup would be about ¾ of the mug, or around 236 ml in volume.
| Food | Carbs (g) | Protein (g) | Fat (g) | Energy (kcal) |
|---|---|---|---|---|
| Muesli – 1 cup (85 g) | 50-66 | 8-10 | 4-9 | 280-340 |
| Granola – 1 cup (100 g) | 60-80 | 9-12 | 10-30 | 400-600 |
| Oats (dry) – 1 cup (81 g) | 55 | 11 | 5.3 | 307 |
| Weetabix – 2 biscuits | 26 | 4.5 | 0.8 | 136 |
| Wholemeal bread – 2 slices | 30-38 | 9-11 | 2.5-3.1 | 180-220 |
| Tortilla wrap – wholemeal | 18.8-28 | 3.7-5.5 | 2.4-4 | 119-170 |
| Pitta bread – wholemeal, medium size | 27-32 | 5-6 | 0.7-1 | 140-150 |
| Rye bread – 2 slices | 31-37 | 5.4-7 | 1-2 | 166-186 |
| Brown rice, cooked – 1 cup (202 g) | 48.6 | 4.8 | 1.3 | 228 |
| Whole wheat pasta, cooked – 2 cups (220 g) | 67-79 | 12.5-15.8 | 1.6-3.2 | 240-370 |
| Lentil pasta, cooked – 2 cups (200-220 g) | 50-63 | 25-36 | 0.8-1.7 | 334-355 |
| Bean pasta, cooked – 2 cups (200-220 g) | 40-65 | 23-42 | 1.8-3.5 | 320-370 |
| Sweet potato – 1 large | 42 | 3.2 | 0.3 | 179 |
| Potatoes – 2 medium | 72-74 | 6.4-8.7 | 0.4 | 304-322 |
| Butternut squash – 1 cup cubed (205 g) | 21.5 | 1.8 | 0.2 | 82 |
| Crispbread, Ryvita – 3 pieces | 20 | 2.7 | 0.6 | 105 |
| Oatcakes, Nairn's – 3 pieces | 12.9 | 2.6 | 4.7 | 108 |
| Quinoa, cooked – 1 cup (185 g) | 39 | 8-9 | 3.6 | 222 |
| Buckwheat, cooked – 1 cup (168 g) | 33.5 | 5.7 | 1 | 155 |
| Corn – 1 cup (164 g) | 23.5 | 3.8 | 2 | 110 |
| Food | Carbs (g) | Protein (g) | Fat (g) | Energy (kcal) |
|---|---|---|---|---|
| Black beans – 1 cup (172 g) | 44.8 | 14.2 | 1.1 | 240 |
| Kidney beans – 1 cup (177 g) | 38 | 14.1 | 1.9 | 220 |
| Butter (giant) beans – 1 cup (170 g) | 40.2 | 11.6 | 0.5 | 209 |
| Baked beans in tomato sauce – 1/2 can (210 g) | 23-26 | 8.8-9.7 | 0.4-1.3 | 150-162 |
| Chickpeas – 1 cup (164 g) | 45 | 14.5 | 4.2 | 269 |
| Lentils – 1 cup (198 g) | 40 | 18 | 0.8 | 230 |
| Green peas – 1 cup (160 g) | 22.8 | 8.2 | 0.4 | 125 |
| Edamame soybeans, shelled – 1/2 cup (75 g) | 9 | 10 | 3 | 100 |
| Tofu – 100 g | 2.8-6 | 12-21.7 | 5.5-11 | 104-187 |
| Tempeh – 100 g | 7.6 | 20.3 | 10.8 | 192 |
| Soya/tofu/veggie burger Soya/tofu sausages Mock meats – mince, pieces, sandwich slices, rashers, 'meat balls' Beanburgers Chickpea patties Falafels Nut cutlets Hummus Vegan spreads and patés | Please see packaging | Please see packaging | Please see packaging | Please see packaging |
| Seitan (wheat-based 'meat' – it's not made of pulses, nuts or seeds but is listed here because it's high in protein) | 3.5 | 21.2 | 1.2 | 106 |
| Almonds – 30 g (small handful) | 6.5 | 6.3 | 15 | 174 |
| Cashews – 30 g | 9.1 | 5.5 | 13.2 | 166 |
| Peanuts – 30 g | 6.4 | 7.3 | 15 | 176 |
| Brazil nuts – 30 g | 3.5 | 4.3 | 20 | 198 |
| Walnuts – 30 g (great for omega-3s) | 4.1 | 4.6 | 19.6 | 196 |
| Pecan nuts – 30 g | 4.2 | 2.8 | 21.6 | 207 |
| Pumpkin seeds – 2 tbsp | 2.2 | 4.4 | 7.2 | 85 |
| Chia seeds – 2 tbsp (great for omega-3s) | 8.4 | 3.3 | 6.1 | 97 |
| Ground flaxseed – 2 tbsp (great for omega-3s) | 5 | 3 | 3.5 | 60 |
| Shelled hemp seeds – 2 tbsp (great for omega-3s) | 1.7 | 6.3 | 9.7 | 111 |
| Sesame seeds – 2 tbsp | 2.2 | 3.8 | 11.5 | 118 |
| + Nut butters made from all of these, including tahini (sesame seed paste) |
| Food | Carbs (g) | Protein (g) | Fat (g) | Energy (kcal) |
|---|---|---|---|---|
| Apple – medium (182 g) | 25 | 0.5 | 0.3 | 95 |
| Pear – medium (178 g) | 27 | 0.6 | 0.2 | 101 |
| Orange – medium (131 g peeled weight) | 15.4 | 1.2 | 0.2 | 62 |
| Tangerine/ satsuma/ clementine (76 g) | 10 | 0.6 | 0.2 | 40 |
| Grapefruit – half (128 g) | 13.6 | 1 | 0.2 | 54 |
| Banana – medium (118 g) | 27 | 1.3 | 0.4 | 105 |
| Kiwi fruit – medium (69 g) | 10 | 0.8 | 0.4 | 42 |
| Mango – 1 cup of pieces (165 g) | 24.7 | 1.4 | 0.6 | 99 |
| Pineapple – 1 cup of chunks (165 g) | 21.6 | 0.9 | 0.2 | 82.5 |
| Strawberries – 1 cup of halves (152 g) | 11.7 | 1 | 0.5 | 49 |
| Blueberries – 1 cup (178 g) | 21.4 | 1.1 | 0.5 | 84 |
| Raspberries – 1 cup (123 g) | 14.7 | 1.5 | 0.8 | 64 |
| Cantaloupe melon – 1 cup of chunks (160 g) | 13 | 1.3 | 0.3 | 54.4 |
| Watermelon – 1 cup of chunks (98 g) | 7.4 | 0.6 | 0.1 | 29.5 |
| Honeydew melon – 1 cup of chunks (191 g) | 17.3 | 1 | 0.3 | 68.6 |
| Tomato – medium (123 g) | 4.8 | 1.1 | 0.2 | 22 |
| Sweet/bell pepper – medium (119 g) | 7.2 | 1.2 | 0.4 | 31 |
| Salad leaves – generous handful (28 g) | 1 | 0.6 | 0.1 | 9 |
| Cucumber – 1/4 of a medium one (55 g) | 2 | 0.4 | 0.1 | 8 |
| Green olives – 10 pieces (30 g) | 1.3 | 0.4 | 5.2 | 49 |
| Broccoli – 1 cup of pieces (97 g) | 7 | 2.3 | 0.4 | 34 |
| Kale – 1 cup chopped, cooked (118 g) | 6.3 | 3.5 | 1.4 | 43 |
| Cabbage – 1 cup chopped, raw (89 g) | 5.2 | 1.1 | 0.1 | 22.3 |
| Cauliflower – 1 cup of florets (124 g) | 5.1 | 2.3 | 0.6 | 29 |
| Brussels sprouts – 8 whole pieces (168 g) | 12 | 4.3 | 0.8 | 60 |
| Carrot – medium (61 g) | 5.8 | 0.6 | 0.1 | 25 |
| Celery stalks – 2 medium (80 g) | 2.4 | 0.6 | 0.1 | 11 |
| Spinach – fresh, 1 cup/ generous handful (30 g) | 1.1 | 0.9 | 0.1 | 7 |
| Green (string) beans – 1 cup, cooked cut pieces | 8.7 | 2 | 0.2 | 37.8 |
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