the Original and Green choice step 3 syns og og og og og og

A Dried, stewed BARLEY WINE Soya, 28g boiled 2.0 0.0 BISCUITS BLACK PUDDING without sugar, 28g 1.0 1.0 28g dry 5.0 0.0 ABALONE 142ml 4.5 4.5 Each unless stated Fried in oil, 28g 3.0 4.5 Raw, pureed, 28g 0.5 0.5 BASS Sword, raw/boiled, 100g 2.0 0.0 Sweet: Raw/dry fried, 28g 2.5 3.5 Canned in brine, BEEF Raw, stewed Amaretti 1.0 1.0 BLACKBERRIES drained, 28g 0.0 1.5 Sea, raw/steamed, 28g 0.0 1.5 without sugar, 113g 1.5 1.5 Average of all cuts, Bourbon 3.5 3.5 ACKEE Raw, whole 0.0 0.0 BATTER MIX Raw, pureed, 57g 0.5 0.5 lean, 28g raw 0.0 2.0 snap 3.5 3.5 Raw, whole 0.0 0.0 Canned, 28g 2.0 2.0 ARROWROOT Dried, 28g 4.5 4.5 28g roasted without fat 0.0 3.0 Chocolate bar, Stewed without sugar, 113g 1.0 1.0 ADVOCAAT SPROUTS 1 level tsp 1.0 1.0 Average of all cuts, eg, Club, Breakaway 6.0 6.0 BLACKBERRIES & APPLE 25ml 3.5 3.5 28g 5.0 5.0 Raw/cooked without fat 0.0 0.0 meat & fat, 28g raw 0.5 2.0 Chocolate chip cookie 3.0 3.0 Stewed without sugar, 85g 1.0 1.0 35ml 4.5 4.5 28g roasted 2.0 4.0 Chocolate digestive 4.5 4.5 BLACKCURRANTS AGAR AGAR 0.0 0.0 Globe/jerusalem, Aduki, 28g boiled 1.5 0.0 Burgers, Chocolate finger 1.5 1.5 canned in gravy, 28g 1.0 2.0 Chocolate wafer 7.0 7.0 Canned in juice, 100g 1.5 1.5 ALCOPOPS raw/cooked without fat 0.0 0.0 28g dry 4.0 0.0 Burgers, grilled, 28g 2.5 4.0 Canned in syrup, 100g 3.5 3.5 ARTIFICIAL SWEETENERS 0.0 0.0 Baked, canned in Coconut cookie 4.5 4.5 eg Bacardi Breezer, sauce, 100g 4.0 0.0 57g average each 4.5 8.0 Crunch cream 3.0 3.0 Raw, pureed, 85g 1.0 1.0 Smirnoff Ice, 275ml bottle 9.0 9.0 ASPARAGUS Baked, canned in Burgers, grilled, cream 3.0 3.0 Raw, whole 0.0 0.0 eg Hooch, 330ml bottle 11. 0 11. 0 Raw/cooked without fat 0.0 0.0 tomato sauce, with low fat, 28g 1.0 3.0 Digestive 3.5 3.5 Stewed without sugar, 85g 1.0 1.0 eg WKD, 330ml bottle 12.5 12.5 AUBERGINE pork sausages, 100g 3.5 2.0 57g average each 2.0 5.5 Fig roll 3.0 3.0 BLANCMANGE ALFALFA SPROUTS 0.0 0.0 Fried, 28g 4.0 4.0 Balor, raw/canned 0.0 0.0 Grillsteaks, grilled, 28g 2.0 4.0 Flapjack, 28g 7.0 7.0 1 level tbsp 1.0 1.0 AMLA Raw/cooked without fat 0.0 0.0 Barbecue, canned 85g medium each 6.0 11. 5 Fruit shortcake 2.0 2.0 28g 1.5 1.5 170g large each 12.0 23.0 Pureed/cooked, 57g 1.5 1.5 AVOCADO in sauce, 100g 4.0 0.0 Garibaldi 2.0 2.0 BLOATERS Mince, extra lean, 28g raw 0.0 2.0 Ginger 2.5 2.5 Raw, whole 0.0 0.0 Flesh, whole or pureed, 28g 2.5 2.5 Black, 28g boiled 1.5 0.0 Fillet, grilled/steamed, 28g 0.5 3.5 Mince, lean, 28g raw 0.5 2.5 Ginger thin 1.5 1.5 ANCHOVIES average each 13.5 13.5 28g dry 3.5 0.0 BLUEBERRIES Black eye, 28g Mince, standard, 28g raw 2.0 4.0 Hob Nobs 3.5 3.5 Canned in oil, drained, 28g 0.5 3.0 B boiled/canned 1.5 0.0 Minced beef & Jaffa cake 2.5 2.5 Pureed/cooked, 28g 0.5 0.5 ANGELICA 28g dry 4.5 0.0 canned, 100g 2.5 6.5 Jam sandwich cream 3.5 3.5 Raw, whole 0.0 0.0 BABACO BOLOGNESE SAUCE WITH BEEF 28g 4.5 4.5 Black gram, 28g boiled 1.0 0.0 Quarterpounders, 28g 2.0 3.5 Lemon puff 3.5 3.5 Pureed/cooked, 85g 0.5 0.5 APPLES 28g dry 4.0 0.0 113g each 8.5 15.0 Lincoln 2.0 2.0 Canned, 3 level tbsp 1.0 2.0 Raw, whole 0.0 0.0 , 1 level tbsp 0.5 0.5 Borlotti, canned, 100g 5.0 0.0 Quarterpounders, Malted milk 2.0 2.0 BOVRIL BACON low fat, 28g 0.5 2.5 Marie 2.0 2.0 Cooking, baked/stewed Broad, raw/boiled, 28g 1.0 0.0 All varieties, jar 0.0 0.0 113g each 2.5 9.5 Morning coffee 1.0 1.0 without sugar, 28g 0.5 0.5 Average, lean only, 28g raw 0.0 2.0 Butter, 28g boiled 1.0 0.0 BOYSENBERRIES average each 4.5 4.5 1 rasher, raw/grilled 0.0 2.0 28g dry 4.0 0.0 Stewed steak in gravy, Nice 2.0 2.0 Canned in syrup, 100g 4.5 4.5 Dried, 28g 3.5 3.5 Meat & fat, 28g raw 1.0 3.5 Cannellini, canned, 100g 4.5 0.0 canned, 100g 1.0 6.5 Petit beurre 1.5 1.5 Pureed/cooked, 57g 0.5 0.5 Juice, concentrate, 1 rasher, raw/grilled 2.0 4.0 Chilli, canned, 100g 4.5 0.0 Rich shortie 2.5 2.5 Raw, whole 0.0 0.0 unsweetened, 1 level tbsp 1.5 1.5 BAKING POWDER Cluster, raw/boiled 0.0 0.0 Ale, pale, 284ml 4.0 4.0 Rich tea 2.0 2.0 Rich tea finger 1.0 1.0 BRAINS 28ml 3.0 3.0 1 level tsp 0.5 0.5 Flageolet, 28g boiled 1.5 0.0 Ale, strong, 284ml 9.5 9.5 Juice, unsweetened, BAMBOO SHOOTS 28g dry 4.0 0.0 Bitter, low alcohol, 284ml 2.0 2.0 Shortbread finger 5.5 5.5 Lamb/calf, boiled, 28g 0.0 2.0 2 level tbsp 0.5 0.5 French/green, raw/cooked 0.0 0.0 Bitter, standard/premium, Shortbread petticoat tails 3.5 3.5 BRAN Raw/cooked without fat 0.0 0.0 Haricot, 28g boiled 1.5 0.0 284ml 4.5 4.5 Shortbread round 5.0 5.0 142ml 2.5 2.5 BANANA Oat, 28g 5.0 5.0 Raw, pureed, 28g 0.5 0.5 28g dry 4.0 0.0 Brown ale, bottled, 284ml 4.5 4.5 Shortcake 2.5 2.5 Soya, 28g 2.0 2.0 Raw, whole 0.0 0.0 Dried slices, 28g 7.0 7.0 Mung, 28g boiled 1.5 0.0 Guinness, 284ml 4.5 4.5 Wafer 4.0 4.0 Wheat, 28g 3.0 3.0 Toffee, average, each 10.0 10.0 Flesh only, 28g dry 4.0 0.0 Mild, draught, 284ml 3.5 3.5 Savoury: BRANDY APRICOTS pureed/cooked, 28g 1.5 1.5 Papri, raw/cooked 0.0 0.0 Stout, 284ml 4.5 4.5 stick 1.0 1.0 25ml 2.5 2.5 average each 4.0 4.0 Butter puff 2.5 2.5 Canned in natural juice, Pigeon peas, 28g boiled 1.5 0.0 Raw, whole 0.0 0.0 Cheese straw 2.0 2.0 35ml 4.0 4.0 28g dry 4.5 0.0 Boiled/pickled 0.0 0.0 2 halves 0.5 0.5 BARLEY Cheese thin 1.0 1.0 BRAWN 100g 2.0 2.0 Pinto, 28g boiled 2.0 0.0 BICARBONATE OF SODA Pearl, 28g boiled 1.5 0.0 28g dry 4.5 0.0 Cornish wafer 2.5 2.5 28g 0.0 2.0 Canned in syrup, 2 halves 1.5 1.5 1 level tsp 0.5 0.5 28g raw 5.0 0.0 Red kidney, 28g Cream cracker 2.0 2.0 BREAD 100g 3.5 3.5 BILBERRIES Hovis cracker 1.5 1.5 Dried, 2 apricots 1.5 1.5 BARLEY WATER boiled/canned 1.5 0.0 28g unless stated 28g dry 3.5 0.0 Pureed/cooked, 28g 0.5 0.5 2.5 2.5 28g 2.5 2.5 Diluted as directed, 284ml 2.0 2.0 4.5 4.5 Runner, raw/boiled 0.0 0.0 Raw, whole 0.0 0.0 Water biscuit 1.0 1.0 Undiluted, 50ml 2.0 2.0 Bran 3.0 3.0 Wholemeal cracker 1.5 1.5 Breadcrumbs, fresh/dried 5.0 5.0 the Original and Green choice step 3 syns og og og og og og

Brown 3.0 3.0 Baguette, , White, crusty, 28g 3.5 3.5 BURGER BARS Chinese cakes Gateau, fruit, 28g 3.5 3.5 Chapatis, made with fat 4.5 4.5 standard, 28g 5.0 5.0 average each 6.5 6.5 Cheeseburger, & biscuits, 28g 6.0 6.0 85g slice 10.5 10.5 Chapatis, made without fat 3.0 3.0 average each 31.5 31.5 White, soft, 28g 3.5 3.5 average each 15.0 15.0 Chocolate, 28g 6.5 6.5 Ginger, 28g 5.0 5.0 Ciabatta 3.5 3.5 Baguette, white, 28g 3.5 3.5 average each 5.5 5.5 Chicken Burger, Chocolate brownies, 28g 6.0 6.0 Gingerbread, 28g 6.0 6.0 Focaccia 4.0 4.0 average each 16.5 16.5 Wholemeal, 28g 3.5 3.5 average each 20.5 20.5 Chocolate coated Greek , 28g 4.5 4.5 French, brown/white 3.5 3.5 Bath bun, 28g 4.5 4.5 average each 6.0 6.0 Chicken Nuggets, mini roll, average each 5.5 5.5 , 28g 8.5 8.5 Fried 7.0 7.0 average each 13.0 13.0 Wholemeal, baps, 28g 3.5 3.5 6 nuggets 7.5 12.5 Chocolate crispie, 28g 6.5 6.5 Iced bun/finger, Fruit 4.0 4.0 Brioche roll, 28g 5.0 5.0 average each 14.0 14.0 , average each 15.0 15.0 Chocolate crispie, average each 7.0 7.0 BREADFRUIT Gluten free, brown 3.0 3.0 average each 10.5 10.5 French Fries, 1 regular 11. 0 7.5 individual, average each 6.0 6.0 Jam tart, 28g 5.5 5.5 Gluten free, white 3.5 3.5 Brown, baps, 28g 3.5 3.5 Raw/cooked 1 medium 15.5 10.5 Chocolate cup cake, Jam tart, individual, Granary 3.5 3.5 average each 13.5 13.5 without fat, 28g 1.5 1.5 1 large 21.5 15.0 average each 6.5 6.5 average each 6.5 6.5 Hovis 3.0 3.0 Brown, crusty, 28g 3.5 3.5 BREAKFAST CEREAL Hamburger, average each 14.5 14.5 Chocolate fudge, 28g 6.0 6.0 Lardy, 28g 6.0 6.0 Malt 4.0 4.0 average each 6.5 6.5 Christmas, with royal Lemon meringue pie, 28g 4.0 4.0 28g unless stated Quarterpounder, Mediterranean style 3.5 3.5 Brown, soft, 28g 3.5 3.5 average each 20.0 20.0 icing & , 28g 5.0 5.0 Lemon meringue pie, Milk 3.5 3.5 average each 5.5 5.5 All Bran 4.0 4.0 Coconut, 28g 6.0 6.0 individual, average each 10.0 10.0 Bran Flakes 4.5 4.5 Quarterpounder with Naan 4.0 4.0 , 28g 5.0 5.0 cheese, average each 26.0 26.0 Custard tart, 28g 4.0 4.0 Lemon slice, average each 5.0 5.0 Paratha 4.5 4.5 average each 14.5 14.5 Coco Pops 5.5 5.5 Custard tart, individual, Madeira, 28g 5.5 5.5 Corn Flakes 5.0 5.0 Tomato Ketchup, 1 serving 1.5 1.5 Pitta, white/wholemeal 3.5 3.5 , 28g 6.0 6.0 Vegetable Burger, average each 11. 0 11. 0 Mince pie, 28g 5.5 5.5 3.0 3.0 average each 9.0 9.0 Crunchy Nut Corn Flakes 5.5 5.5 Danish , 1 medium 19.0 19.0 Mince pie, individual, Frosties 5.5 5.5 average each 21.5 21.5 Rye 3.0 3.0 , 28g 2.5 2.5 BUTTER 1 large 31.0 31.0 average each 11. 0 11. 0 Scottish batch 3.5 3.5 average each 4.0 4.0 Fruit & Fibre 5.0 5.0 , custard, Reduced fat cake, 28g 4.0 4.0 Soda 3.5 3.5 Currant bun, 28g 4.0 4.0 Muesli 5.0 5.0 Full fat, 1 level tsp 2.0 2.0 average each 13.5 13.5 Rock, average each 9.0 9.0 Softgrain 3.0 3.0 average each 9.0 9.0 Porridge Oats, 28g dry 5.5 5.5 10g portion 3.5 3.5 Doughnut, jam, Rum baba, average each 11. 5 11. 5 Tortillas, Granary, 28g 3.5 3.5 Puffed Wheat 5.0 5.0 28g 10.5 10.5 average each 12.5 12.5 Sevyiaan, 28g 6.0 6.0 Ready Brek, 28g dry 5.0 5.0 made with wheat flour 3.5 3.5 average each 6.5 6.5 C Doughnut, ring, Sponge finger, average each 1.0 1.0 Vienna 3.5 3.5 Granary, baps, 28g 3.5 3.5 Krispies 5.5 5.5 average each 12.0 12.0 Sponge, creaming West Indian 4.0 4.0 average each 13.5 13.5 Ricicles 5.5 5.5 , average each 10.5 10.5 method, 28g 6.5 6.5 Shredded Wheat, Wheatgerm 3.0 3.0 Hamburger bun, 28g 3.5 3.5 All varieties, Fancy iced cake, 28g 5.0 5.0 Sponge, fatless, average each 3.5 3.5 Wheatmeal 3.0 3.0 1 medium 6.5 6.5 raw/cooked without fat 0.0 0.0 Flan case, pastry, 28g 7.5 7.5 whisking method, 28g 4.0 4.0 Shreddies 5.0 5.0 White 3.5 3.5 1 large 11. 0 11. 0 Red, baked with apple, 100g 4.0 4.0 Flan case, sponge, 28g 4.0 4.0 Sponge, with jam, 28g 5.5 5.5 White, full size slice, , 28g 4.0 4.0 Special K 5.5 5.5 CAKE DECORATIONS Flan, pastry with fruit, 28g 1.5 1.5 Sponge, with jam 800g loaf, 1 thin slice 3.5 3.5 average each 9.0 9.0 Sugar Puffs 5.5 5.5 Flan, sponge with fruit, 28g 1.5 1.5 & dairy cream, 28g 4.5 4.5 Sultana Bran 4.5 4.5 All varieties, 1 med slice 4.0 4.0 Muffin, white/ eg hundreds & thousands/ Fresh cream choux Standard cake mix, 1 thck slice 5.0 5.0 wholemeal, 28g 3.0 3.0 Weetabix, average each 3.5 3.5 bun, average each 19.0 19.0 dried, 28g dry 4.5 4.5 BREAM silver balls, 1 level tsp 1.0 1.0 White, small slice, average each 8.0 8.0 28g 5.5 5.5 Fresh cream eclair, 1 small 7.0 7.0 Standard cake mix, 400g loaf, 1 slice 2.5 2.5 Pitta, mini, average each 4.5 4.5 Raw/cooked without fat, 28g 0.0 1.5 CAKES Fresh , made up as directed, 28g 4.5 4.5 Wholemeal 3.0 3.0 , cheese, 28g 5.0 5.0 BROCCOLI average each 13.0 13.0 Swiss roll, 28g 4.0 4.0 slice, average each 6.5 6.5 Wholemeal, full size slice, average each 10.5 10.5 In cheese sauce, 100g 4.0 4.0 Fresh cream Treacle tart, 28g 5.5 5.5 American blueberry/ 800g loaf, 1 thin slice 3.0 3.0 Scones, fruit, 28g 5.5 5.5 Raw/cooked without fat 0.0 0.0 meringue, 1 small 7.5 7.5 Vanilla slice, average each 14.5 14.5 chocolate chip muffin, 28g 5.5 5.5 1 med slice 4.0 4.0 average each 10.0 10.0 BRUSSELS SPROUTS 1 large 15.5 15.5 Victoria sandwich, 28g 5.5 5.5 1 thck slice 5.0 5.0 Scones, plain/Devon, 28g 5.5 5.5 Angel cake, 28g 5.5 5.5 Fruit, 28g 5.0 5.0 Viennese whirl, Raw/cooked without fat 0.0 0.0 Wholemeal, small slice, average each 11. 0 11. 0 Asian pastries, 28g 7.5 7.5 Fruit pie, 28g 4.0 4.0 average each 9.0 9.0 BUBBLE & SQUEAK 400g loaf, 1 slice 2.5 2.5 Scones, , 28g 4.0 4.0 Bakewell tart, 28g 5.5 5.5 Fruit pie, individual, layer, 28g 6.0 6.0 BREAD ROLLS average each 8.5 8.5 Cooked without fat, 28g 1.5 1.0 Bakewell tart, average each 9.5 9.5 Welsh, 28g 6.0 6.0 Scones, wholemeal fruit, 28g 4.5 4.5 BUCKWHEAT individual, average each 10.0 10.0 Fruit, with marzipan Welsh , 28g 6.0 6.0 , 28g 4.0 4.0 Battenberg, 28g 5.5 5.5 average each 8.0 8.0 Whole grain, 28g 5.0 0.0 & royal icing, 28g 5.0 5.0 CANDIED PEEL average each 10.0 10.0 Carrot cake, 28g 5.5 5.5 Baguette, garlic, Teacakes, 28g 4.0 4.0 BULGAR WHEAT Gateau, chocolate, 28g 4.0 4.0 28g 4.0 4.0 average each 9.0 9.0 Cheesecake, 28g 4.0 4.0 90g slice 13.5 13.5 reduced fat, 28g 4.0 4.0 28g boiled 1.0 0.0 CAPERS 0.0 0.0 White, baps, 28g 3.5 3.5 Cheesecake, Gateau, fresh cream, 28g 4.5 4.5 average each 25.0 25.0 28g raw 5.0 0.0 CARAMBOLA (STAR FRUIT) average each 14.5 14.5 individual, average each 12.0 12.0 85g slice 14.5 14.5 Cherry, 28g 5.5 5.5 Pureed/cooked, 57g 1.0 1.0 Raw, whole 0.0 0.0 the Original and Green choice step 3 syns og og og og og og

CARBONATED DRINKS Crunchy, 28g 6.5 6.5 Derby 5.5 5.5 CHICK PEAS Beef chow mein, Special fried rice with Bitter lemon, 284ml 5.5 5.5 average bar 7.5 7.5 Dolcelatte 5.5 5.5 28g boiled/canned 1.5 0.0 average 450g serving 13.5 8.5 chicken, pork & prawns, Club soda 0.0 0.0 Hifi bar, all varieties, Double Gloucester 5.5 5.5 28g raw 4.5 0.0 Beef in black bean sauce, average 310g serving 17.0 9.5 -Cola, 330ml can 6.5 6.5 32g bar 6.0 6.0 Edam 4.5 4.5 CHICKEN average 360g serving 5.0 16.5 Stir fried mixed CHAMPAGNE Edam, reduced fat 3.0 3.0 Beef with mushrooms, vegetables, average Cream soda, 284ml 4.0 4.0 Average, Fanta, 330ml can 7.0 7.0 142ml 5.5 5.5 Emmental 5.5 5.5 average 300g serving 4.5 19.5 340g serving 6.5 6.5 3.5 3.5 meat only, 28g raw 0.0 1.5 Beef with Sweet & sour chicken Ginger ale, dry, 284ml 2.0 2.0 Bucks fizz, 142ml 4.5 4.5 28g cooked without fat 0.0 2.5 CHEESE Goats milk soft cheese 4.0 4.0 peppers/onions/water in batter, average Lemonade, 284ml 3.0 3.0 Breast, average each 0.0 7.5 Low calorie, eg Diet Coke, Gorgonzola 5.5 5.5 , average 320g serving 17.5 25.5 28g unless stated Gouda 5.5 5.5 Breast in crumbs, grilled, 28g 2.0 3.0 350g serving 12.0 14.0 Sweet & sour chicken, Pepsi Max, Slimline Appenzell 5.5 5.5 125g average 8.0 13.5 Bitter Lemon/Tonic 0.0 0.0 Gruyere 5.5 5.5 Chicken & cashew nuts, average 350g serving 8.5 17.0 Austrian smoked 4.5 4.5 Haloumi 4.5 4.5 Drumstick, barbecued/ average 330g serving 8.5 18.0 Sweet & sour pork, Lucozade, 284ml 8.5 8.5 Babybel, mini, each 3.0 3.0 roasted, including skin, Tango, 330ml can 6.5 6.5 Jarlsberg 5.0 5.0 Chicken & mushroom, average 325g serving 15.0 23.5 Babybel, mini, light, each 2.0 2.0 Lancashire 5.0 5.0 average each 1.5 4.5 average 340g serving 5.5 11. 0 Sweet & sour prawns, Tonic water, 142ml 2.5 2.5 Bavarian smoked 4.0 4.0 skin removed, average each 0.0 3.5 CAROB Mascarpone 5.5 5.5 Chicken chop suey average 200g serving 9.0 12.0 Beaufort 5.5 5.5 Mozzarella 4.0 4.0 Fingers, baked, average each 2.5 3.5 with , CHIOCA Chocolate, 28g 8.0 8.0 Beaumont 5.5 5.5 Mozzarella, reduced fat 3.0 3.0 Goujons, baked, 28g 2.0 3.5 average 300g serving 9.0 5.5 CAROB POWDER Bonbel 4.5 4.5 Kiev, baked, 28g 2.5 3.5 Raw/cooked without fat 0.0 0.0 Parmesan 6.0 6.0 Chicken chow mein, CHO CHO (CHOKO) 28g 2.0 2.0 Boursin 5.5 5.5 Parmesan, grated, 142g average 11. 5 17.0 average 380g serving 11. 5 7.0 CARP Boursin, light 2.5 2.5 1 level tbsp 1.5 1.5 Leg, barbecued/roasted, Chicken in black bean Raw/cooked without fat 0.0 0.0 Bresse bleu 5.0 5.0 including skin, CHOCOLATE Raw/cooked Port salut 4.5 4.5 sauce, average Brie 4.5 4.5 Processed, plain 4.0 4.0 average each 5.5 10.5 360g serving 5.0 14.0 Aero Chunky, 39g bar 10.0 10.0 without fat, 28g 0.0 1.5 Brie, blue 6.0 6.0 skin removed, average each 0.0 7.0 CARROTS Processed, smoked 4.0 4.0 Chicken in oyster sauce, Aero, all varieties, 49g bar 13.0 13.0 Caerphilly 5.5 5.5 , skimmed milk Meat & skin, 28g raw 1.0 2.5 average 375g serving 4.5 15.0 After Eight, each 2.0 2.0 Juice, 142ml 2.0 2.0 Cambozola 6.0 6.0 soft cheese, 100g 0.0 0.0 28g roasted 1.5 3.5 Ginger & garlic prawns Bar with fruit/nuts/ Raw/cooked without fat 0.0 0.0 Camembert 4.0 4.0 Red Leicester 5.5 5.5 Mince, lean, raw/cooked with noodles, wafer/biscuit, 28g 7.0 7.0 CASHEW FRUIT Cheddar 6.0 6.0 Red Leicester, reduced fat 3.5 3.5 without fat, 28g 0.0 1.5 average 440g serving 14.5 5.0 Bounty, Dark/Milk, Pureed/cooked, 28g 0.5 0.5 Cheddar, reduced fat 4.0 4.0 Red Windsor 5.5 5.5 Nuggets, baked, Noodles, plain, boiled, twin bar 13.5 13.5 Raw, whole 0.0 0.0 Cheddar, vegetarian 5.5 5.5 Ricotta 2.0 2.0 average each 1.5 2.0 average 250g serving 15.0 0.0 Cadbury Buttons, CASSAVA (GARI) Cheese slices, Roquefort 5.0 5.0 Processed sliced roll, 28g 1.0 2.5 Peking duck with all varieties, 15g bag 4.0 4.0 light/reduced fat, Skin, 28g roasted 6.5 6.5 28g raw 2.0 2.0 Roule 4.5 4.5 pancakes, average 34g bag 9.0 9.0 average each 2.0 2.0 Wings, barbecued/roasted, CATFISH Sage Derby 5.5 5.5 375g serving 30.0 52.5 65g bag 17.0 17.0 standard, average each 4.0 4.0 Soft cheese, full fat 4.5 4.5 including skin, Prawn toasts Cadbury Creme Egg, each 8.5 8.5 Raw/cooked Cheshire 5.5 5.5 Soft cheese, low fat 2.0 2.0 average each 1.0 3.0 2 pieces 7.0 7.0 Cadbury Crunchie, 42g bar 10.0 10.0 without fat, 28g 0.0 1.5 Cheshire, reduced fat 4.5 4.5 Soft cheese, medium fat 2.5 2.5 skin removed, average each 0.0 2.0 Prawns in batter with Cadbury Curly Wurly, CAULIFLOWER Chevre 4.5 4.5 Soya 4.5 4.5 CHICORY 0.0 0.0 a sweet chilli sauce, 28g bar 6.5 6.5 Raw/cooked without fat 0.0 0.0 Cottage cheese, Spread 4.0 4.0 CHILLI CON CARNE average 300g serving 19.0 22.5 Cadbury Dairy Milk, CAULIFLOWER CHEESE low fat flavoured, 100g 1.0 1.0 Spread, reduced fat 2.5 2.5 Rice, fried, average 49g bar 13.0 13.0 Cottage cheese, Canned, 100g 2.5 2.5 Average ready meal, Stilton, blue 5.5 5.5 300g serving 21.5 4.0 Cadbury Dairy Milk low fat natural, 100g 0.5 0.5 Chilled/frozen, 100g 2.0 2.0 400g serving 10.5 10.5 Stilton, white 5.0 5.0 Rice, pilau, average Caramel, 50g bar 12.0 12.0 Cottage cheese, CHILLI CON CARNE & RICE Homemade, 100g 3.0 3.0 Wensleydale 5.5 5.5 180g serving 14.0 2.5 Cadbury Double very low fat flavoured, 100g 0.5 0.5 Average ready meal, CAVIARE Wensleydale blue 5.0 5.0 Rice, plain, boiled, Decker, 65g bar 15.0 15.0 Cottage cheese, CHERRIES 400g serving 13.0 6.5 average 300g serving 20.0 0.0 Cadbury Dream Bar, Bottled in brine, CHILLIES very low fat natural, 100g 0.0 0.0 Soup, chicken & 45g bar 12.5 12.5 drained, 1 level tbsp 0.0 0.5 Canned in syrup, 100g 3.5 3.5 Cream 6.0 6.0 Fresh 0.0 0.0 sweetcorn, per serving 7.5 7.5 Cadbury Flake, 34g each 9.0 9.0 28g 0.0 1.5 Glace/cocktail, each 0.5 0.5 Cream, light 2.5 2.5 CHINESE LEAVES (AMARANTH) Soup, crab & Cadbury Fruit & Nut, CELERIAC 0.0 0.0 Curd 2.5 2.5 28g 3.5 3.5 Pie filling, canned, 100g 5.0 5.0 Raw/cooked without fat 0.0 0.0 sweetcorn, per serving 6.5 6.5 49g bar 12.0 12.0 CELERY Dairylea triangles, 0.0 0.0 CHINESE TAKEAWAYS Soup, hot & sour, Cadbury Fudge, 27g each 6.0 6.0 light, 1 chunky 2.0 2.0 Raw, pureed, 28g 0.5 0.5 CEREAL BARS per serving 5.0 5.0 Cadbury Picnic, 48g bar 11. 5 11. 5 Raw, whole 0.0 0.0 Barbecue spare ribs, Dairylea triangles, 1 original 1.5 1.5 Soup, won ton, Cadbury Twirl, Chewy, 28g 6.0 6.0 Stewed without sugar, 85g 2.0 2.0 average 160g serving 8.5 17.5 1 chunky 3.0 3.0 per serving 13.0 13.0 44g twin bar 11. 5 11. 5 average bar 6.5 6.5 Danish blue 5.0 5.0 the Original and Green choice step 3 syns og og og og og og

Cadbury Wholenut, Selection sweets, COCONUT Lime juice, diluted as Half, 1 level tbsp 1.0 1.0 Kettle Chips, 49g bar 13.5 13.5 chocolate caramels, each 2.5 2.5 Coconut milk, directed, 284ml 3.0 3.0 142ml 10.5 10.5 all varieties, 40g bag 9.5 9.5 Cadbury Wispa, 40g bar 11. 0 11. 0 eg Roses, Quality Street, canned, 2 level tbsp 2.5 2.5 Undiluted, 50ml 3.0 3.0 Single/soured, 1 level tbsp 1.5 1.5 120g bag 28.5 28.5 Cadbury Wispa Mint, each 2.0 2.0 fresh, 4 level tbsp 0.5 0.5 Low calorie, all varieties 0.0 0.0 142ml 14.5 14.5 150g bag 35.5 35.5 50g bar 14.0 14.0 in caramel, each 3.5 3.5 Cream, 1 level tbsp 2.5 2.5 UHT individual portion KP Crisps, Cooking, 28g 7.5 7.5 hazelnut whirl, each 2.5 2.5 Creamed coconut Lean, 100g 3.0 10.5 for coffee, 15ml portion 1.5 1.5 all varieties, 25g bag 7.0 7.0 Covered brazil nuts, each 3.5 3.5 Smarties, 43g tube 10.0 10.0 in block, 28g 9.5 9.5 Standard, 100g 3.5 11. 0 Whipping, 1 level tbsp 3.0 3.0 KP Discos, Covered peanuts, 28g 7.5 7.5 Snickers, 64g bar 16.5 16.5 Desiccated, 1 level tbsp 4.5 4.5 CORNFLOUR 142ml 26.5 26.5 all varieties, 28g bag 7.0 7.0 Covered raisins, 28g 6.0 6.0 Spread, 1 level tbsp 4.5 4.5 CREAM OF TARTAR KP Frisps, 28g 8.5 8.5 1 level tbsp 3.5 3.5 Cream filled Spread, chocolate Flesh, fresh, 28g 5.0 5.0 1 level tsp 0.5 0.5 all varieties, 28g bag 7.5 7.5 bar/sweets, 28g 6.0 6.0 & nut, 1 level tbsp 4.0 4.0 28g 5.0 5.0 KP Hula Hoops XL, COD CORNISH CREME CARAMEL Double Cream Bar, 47g bar 12.5 12.5 Standard, grated, all varieties, 37g bag 9.5 9.5 Drinking powder, low all varieties, 1 level tsp 1.5 1.5 Fillet, deep fried Snack size, 75g each 11. 5 11. 5 Ready made, 28g 1.5 1.5 KP Hula Hoops, calorie/low fat, eg High Standard, milk/white, 28g 7.5 7.5 in batter, 28g 2.5 3.5 Medium, 135g each 18.0 18.0 100g pot 6.0 6.0 all varieties, 34g bag 9.0 9.0 CREME FRAICHE Lights/Options, 11g sachet 2.0 2.0 Standard, plain, 28g 7.0 7.0 Fillet, deep fried in batter, Large, 170g each 25.0 25.0 KP Mini Chips, Drinking powder, standard, Toffee Crisp, all batter removed, 28g 0.0 1.0 Jumbo, 240g each 32.0 32.0 1 level tbsp 3.0 3.0 all varieties, 33g bag 8.5 8.5 dried, 1 heaped tsp 1.0 1.0 all varieties, 48g bar 12.5 12.5 Fillet, plain/smoked, COTTAGE PIE 28g 5.5 5.5 KP Peanuts, raw/cooked Drinking powder, standard, Twix, twin bar 14.5 14.5 Average ready meal, Reduced fat, 1 level tbsp 1.5 1.5 all varieties, 50g bag 14.5 14.5 without fat, 28g 0.0 1.0 made up as directed with Walnut Whip, each 8.5 8.5 350g serving 10.0 9.5 28g 2.5 2.5 KP Skips, In sauce, skimmed milk, 284ml 8.5 8.5 Yorkie Bar, COUGH SYRUP CRISPBAKES all varieties, 19g bag 5.0 5.0 frozen, 100g boiled 1.5 4.0 Flyte Bar, twin bar 10.0 10.0 all varieties, 60g bar 16.0 16.0 Baked/grilled, KP Space Raiders, Roe, hard/soft, 28g raw 0.0 1.5 2 level tsp 1.5 1.5 Galaxy, 47g bar 12.5 12.5 CHUTNEY all varieties, average each 10.0 8.0 all varieties, 34g bag 8.0 8.0 COD LIVER OIL COURGETTES Galaxy Caramel, 49g bar 12.0 12.0 Sweet, 1 level tbsp 1.5 1.5 CRISPBREADS Low fat crisps, 28g 6.5 6.5 Galaxy Double Nut & 1 level tsp 2.0 2.0 Raw/cooked without fat 0.0 0.0 Pork scratchings, 28g 8.5 8.5 CIDER eg Melba toast, each 0.5 0.5 Raisin, 46g bar 12.5 12.5 COFFEEMATE Potato & corn sticks, Dry, 284ml 5.0 5.0 eg Ryvita, each 1.5 1.5 Galaxy Minstrels, 42g bag 10.5 10.5 28g cooked 1.5 0.0 eg chipsticks, 28g 6.5 6.5 Low alcohol, 284ml 4.5 4.5 Dried, 2 level tsp 1.5 1.5 CRISPS & SNACKS Galaxy Ripple, 33g each 9.0 9.0 Light, dried, 2 level tsp 1.0 1.0 28g dry 5.0 0.0 Potato rings, 28g 7.5 7.5 Scrumpy Jack, 275ml bottle 6.0 6.0 Bombay mix, 28g 7.0 7.0 Kit Kat, all varieties, COLCANNON CRAB , 28g 5.5 5.5 2 fingers 5.5 5.5 Strongbow, 250ml bottle 4.5 4.5 Corn snacks, Pringles Potato Snacks, Canned in brine, 28g 0.0 1.0 4 fingers 12.0 12.0 Strongbow Ice, Mashed potato with eg Nik Naks, Wotsits, 28g 7.5 7.5 all varieties, 50g carton 14.0 14.0 Meat only, 28g boiled 0.0 1.5 Kit Kat Chunky, 330ml bottle 7.0 7.0 cabbage & spring , Golden Wonder Bugles, Puffed potato, Sticks, average each 0.0 1.0 all varieties, 56g bar 14.5 14.5 Sweet, 284ml 6.0 6.0 cooked without fat, 28g 1.0 0.5 all varieties, 25g bag 7.0 7.0 eg Chinese crackers, CRANBERRIES Lion Bar, all varieties, Vintage, 284ml 10.0 10.0 Golden Wonder Crisps, Quavers, Snaps, 28g 7.0 7.0 CLAMS 55g bar 13.5 13.5 1 level tbsp 1.0 1.0 Cooked/pureed, 57g 0.5 0.5 all varieties, 34.5g bag 9.5 9.5 Quaker Snack-a-Jacks, M & M's, Chocolate/ Canned in brine, 28g 0.0 1.0 100g 7.5 7.5 Dried, 28g 2.5 2.5 Golden Wonder Lights, Crispy, all varieties, Peanut, 45g bag 11. 5 11. 5 Without shells, raw/cooked With reduced calorie Jelly, 1 level tbsp 2.0 2.0 all varieties, 21g bag 4.5 4.5 30g bag 6.0 6.0 Maltesers, 37g bag 9.0 9.0 without fat, 28g 0.0 1.0 mayonnaise, 1 level tbsp 0.5 0.5 Juice drink, 142ml 4.5 4.5 Golden Wonder Nik Naks, 35g bag 7.0 7.0 Mars Bar, CLEMENTINES 100g 4.0 4.0 Raw, whole 0.0 0.0 all varieties, 34g bag 9.5 9.5 Quaker Snack-a-Jacks, Sauce, 1 level tbsp 1.0 1.0 all varieties, 63g bar 14.0 14.0 Flesh only, COLEY Golden Wonder Jumbo, all varieties, each 2.5 2.5 CRAYFISH Milky Bar, 13g standard 3.5 3.5 juiced/cooked, 28g 0.5 0.5 Raw/cooked Quite Strong Crisps, Seabrook Crinkle Cut 20g medium 5.5 5.5 medium each 1.0 1.0 without fat, 28g 0.0 1.0 Raw/cooked all varieties, 40g bag 10.5 10.5 Crisps, all varieties, 33g large 9.0 9.0 Raw, whole 0.0 0.0 CONGER EEL without fat, 28g 0.0 1.0 Golden Wonder Wheat 32g bag 9.0 9.0 Milky Way, COCKLES CREAM Crunchies, Square, French Fries, 28g 6.0 6.0 Raw/cooked all varieties, 35g bag 8.5 8.5 all varieties, 26g bar 6.0 6.0 Aerosol, 2 level tbsp 0.5 0.5 Standard/crinkle cut, 28g 7.5 7.5 Without shells, boiled, 28g 0.0 0.5 without fat, 28g 0.0 1.5 Jacob's Cheeselets, Munchies, Milk Canned, sterilised, Thick cut/jacket, 28g 7.0 7.0 COCOA POWDER CORDIAL/SQUASH 30g bag 7.5 7.5 Chocolate/Mint, per tube 12.0 12.0 1 level tbsp 2.0 2.0 Twiglets, 28g 5.5 5.5 1 level tsp 1.0 1.0 Blackcurrant, diluted Jacob's Thai Bites, Revels, 35g bag 8.5 8.5 Clotted, 1 level tbsp 4.5 4.5 Walkers Crisps, 1 level tbsp 2.5 2.5 as directed, 284ml 4.5 4.5 all varieties, 25g bag 4.5 4.5 Rolos, 57g tube 11. 0 11. 0 Double/extra thick all varieties, 34.5g bag 9.0 9.0 28g 4.5 4.5 Undiluted, 50ml 5.5 5.5 100g pack 18.0 18.0 double, 1 level tbsp 3.5 3.5 Walkers French Fries, Fruit, diluted as Jacob's Twiglets, 142ml 31.5 31.5 all varieties, 22g bag 4.5 4.5 directed, 284ml 2.5 2.5 all varieties, 30g bag 6.0 6.0 Undiluted, 50ml 2.5 2.5 the Original and Green choice step 3 syns og og og og og og

Walkers Lites, CUTTLEFISH DREAM TOPPING Omelette, plain, Haddock in Batter, FOOD COLOURING/ all varieties, 28g bag 6.5 6.5 Raw/cooked Dried, 1 level tbsp 5.0 5.0 cooked/made batter removed, average FLAVOURING/ESSENCE Walkers Max, without fat, average 0.0 0.0 large portion, 227g serving 0.0 9.0 without fat, 28g 0.0 1.0 1 sachet 12.5 12.5 All varieties, 1 drop 0.0 0.0 all varieties, 55g bag 14.5 14.5 ELDERBERRIES Meat Pie, average each 20.0 20.0 Made up with skimmed FROMAGE FRAIS Walkers Monster Munch, D Pureed/cooked, 85g 1.5 1.5 Mushy Peas, average milk, 1 level tbsp 1.0 1.0 Low fat, all varieties, 25g bag 6.0 6.0 Raw, whole 0.0 0.0 portion, per 125g serving 5.0 0.0 DAB Made up with fruit/flavoured, 100g 3.5 3.5 Walkers Quavers, ENDIVE Plaice in Batter, average Raw/cooked whole milk, 1 level tbsp 1.5 1.5 0.0 0.0 Low fat, natural, 100g 3.0 3.0 all varieties, 20g bag 5.0 5.0 DRESSING small portion, 150g serving 13.5 19.5 Walkers Sensations, without fat, 28g 0.0 1.0 F average medium Very low fat, fruit, 100g 0.5 0.5 all varieties, 40g bag 9.5 9.5 DAMSONS Blue cheese, 1 level tbsp 3.5 3.5 portion, 200g serving 17.5 25.5 Very low fat, natural 0.0 0.0 FAGGOTS Walkers Snaps, Raw, pureed, 28g 0.5 0.5 Caesar, 1 level tbsp 3.5 3.5 average large portion, FRUCTOSE all varieties, 21g bag 5.5 5.5 Raw, whole 0.0 0.0 French, 1 level tbsp 3.5 3.5 In gravy, average each 3.5 5.5 255g serving 22.5 33.0 1 level tbsp 3.0 3.0 Walkers Square Crisps, Stewed without sugar, 85g 1.5 1.5 French style, fat free 0.0 0.0 Plaice in Batter, batter 28g 5.5 5.5 Italian, 1 level tbsp 4.0 4.0 all varieties, 25g bag 5.5 5.5 DATES Fried in oil, 100g 9.0 3.0 removed, average large FRUIT COCKTAIL Mayonnaise, 1 level tbsp 5.0 5.0 Walkers Wotsits, Dried, weighed with FEIJOA portion, 255g serving 0.0 10.0 Canned in juice, 100g 2.0 2.0 all varieties, 21g bag 5.5 5.5 reduced calorie, 1 level tbsp 2.5 2.5 Saveloy, average each 6.5 9.5 stones, each 2.0 2.0 Pureed/cooked, 85g 2.0 2.0 Canned in syrup, 100g 3.5 3.5 Wheat Crunchies, 28g 6.5 6.5 Thousand Island, Scampi in Breadcrumbs, 28g 3.0 3.0 Raw, whole 0.0 0.0 FRUIT FOOL CRYSTALLISED FRUIT 1 level tbsp 2.5 2.5 average portion, Dried, weighed reduced calorie, FENNEL 1 level tbsp 1.5 1.5 28g 4.0 4.0 without stones, each 2.0 2.0 170g serving 16.0 20.0 1 level tbsp 1.5 1.5 Raw/cooked without fat 0.0 0.0 120g pot 10.5 10.5 CUCUMBER FISH CAKES 0.0 0.0 28g 4.0 4.0 Vinaigrette, 1 level tbsp 3.0 3.0 FIGS FRUIT PIE FILLINGS CURLY KALE Fresh, weighed Vinaigrette style, fat free 0.0 0.0 Grilled, average each 5.0 4.0 with stones, each 1.5 1.5 Dried, each 2.5 2.5 FISH FINGERS Canned, Raw/cooked without fat 0.0 0.0 based, 1 level tbsp 2.0 2.0 28g 3.0 3.0 all varieties, 100g 4.0 4.0 28g 1.5 1.5 DRIPPING Grilled, average each 2.0 2.5 CURRANTS Dried, stewed DESSERT FISH PASTE G 28g 3.5 3.5 28g 12.5 12.5 without sugar, 28g 2.0 2.0 Instant powder, CURRY PASTE DUCK Raw, whole 0.0 0.0 1 level tbsp 1.5 1.5 GAMMON eg Angel Delight, 28g dry 5.5 5.5 FISH & CHIP SHOPS FISHERMANS PIE Lean only, 28g raw 0.0 2.0 1 level tbsp 2.0 2.0 Made as directed with Meat only, 28g raw 0.0 2.0 Average ready meal, 28g grilled 0.0 3.0 CURRY/CHILLI POWDER 0.0 0.0 skimmed milk, 1 level tbsp 0.5 0.5 28g roasted without fat 0.0 2.5 Chips, average portion, Meat, fat & skin, 28g raw 2.5 4.5 227g serving 27.0 17.5 320g serving 11. 0 9.5 Meat & fat, CUSTARD 100g 4.0 4.0 FLOUNDER raw/grilled, 28g 0.5 3.0 DIP 28g roasted 4.0 6.0 Cod in Batter, GARLIC Canned, 2 level tbsp 1.5 1.5 DUMPLINGS average small portion, Raw/cooked Canned, low fat, Barbecue, 1 level tbsp 2.0 2.0 28g cooked 3.0 3.0 120g serving 10.0 15.0 without fat, 28g 0.0 1.0 Fresh 0.0 0.0 2 level tbsp 1.0 1.0 Blue cheese, 1 level tbsp 3.5 3.5 DURIAN average medium FLOUR Puree, 1 level tsp 1.0 1.0 Cheese & chive, Powder, dried, 1 level tbsp 2.5 2.5 portion, 180g serving 15.0 22.0 GELATINE Raw/cooked, 28g 2.0 2.0 Chapati, brown/white, 28g 4.5 4.5 0.0 0.0 28g 5.0 5.0 1 level tbsp 4.0 4.0 average large portion, Millet, 28g 5.0 5.0 GHEE Powder, made as directed Garlic & herb, 1 level tbsp 2.0 2.0 E 227g serving 19.0 28.0 Rice, 28g 5.0 5.0 with semi-skimmed milk, Peanut, 1 level tbsp 3.5 3.5 Cod in Batter, batter 28g 12.5 12.5 EEL Rye, 28g 4.5 4.5 2 level tbsp 1.5 1.5 Raita, 1 level tbsp 1.0 1.0 removed, average large GHERKINS 0.0 0.0 Soya, full fat, 28g 6.5 6.5 142ml 6.5 6.5 Sour cream, 1 level tbsp 2.5 2.5 Jellied, 28g 0.0 1.5 portion, 227g serving 0.0 9.0 GIN DOGFISH Soya, low fat, 28g 5.0 5.0 Powder, made as directed Raw/cooked Curry Sauce, average Wheat, brown, 28g 4.5 4.5 25ml 2.5 2.5 with skimmed milk, Raw/cooked without fat, 28g 0.0 2.5 portion, per serving 6.0 6.0 EGGS Wheatgerm, 28g 4.5 4.5 35ml 4.0 4.0 2 level tbsp 1.0 1.0 without fat, 28g 0.0 2.0 Fish Cake, average each 8.5 7.0 White, plain, GINGER 142ml 5.5 5.5 DONER Fresh/dried/powdered 0.0 0.0 Gravy, average portion, 1 level tbsp 3.5 3.5 Powder, made as directed Fried in fat, each 0.5 0.5 per serving 7.5 7.5 Crystallised, 28g 4.0 4.0 Chicken, meat only, 28g 5.0 5.0 with whole milk, Omelette, cheese, Haddock in Batter, Root/ground 0.0 0.0 average, 28g 1.5 3.5 White, self raising, 28g 4.5 4.5 2 level tbsp 2.0 2.0 cooked/made with fat, average small portion, Stem, in syrup, small kebab 5.0 10.5 Wholemeal, plain/self 142ml 8.5 8.5 average, 120g serving 6.5 6.5 120g serving 9.0 14.0 drained, 1 piece 2.0 2.0 large kebab 7.5 15.5 raising, 28g 4.5 4.5 CUSTARD APPLE Omelette, plain, average medium portion, 28g 4.0 4.0 Lamb, meat only, FLYING FISH GINGER WINE Pureed/cooked, 28g 1.0 1.0 average, 28g 2.5 5.5 cooked/made with fat, 170g serving 13.0 19.5 Raw/cooked Raw, whole 0.0 0.0 small kebab 8.0 16.0 average, 120g serving 4.0 4.0 average large portion, 50ml 4.0 4.0 without fat, 28g 0.0 1.0 large kebab 12.5 24.5 227g serving 17.0 26.5 the Original and Green choice step 3 syns og og og og og og

GLUCOSE , beef/Lamb, HALIBUT Coffee, black, no sugar 0.0 0.0 Chocolate covered bar, Mars Ice Cream Bar, Liquid, 1 level tbsp 2.5 2.5 average 360g serving 10.5 13.5 Raw/cooked Drinking chocolate, eg Mars, Snickers, all varieties, 51g bar 9.0 9.0 GNOCCHI Moussaka, vegetable, without fat, 28g 0.0 1.5 dried, 1 heaped tsp 1.0 1.0 Twix, average each 10.0 10.0 60g bar 10.5 10.5 average 300g serving 15.5 11. 0 HAM Drinking chocolate, Cones only, 1 medium 0.5 0.5 Milky Bar Ice Potato dumplings, Pitta bread, average each 9.0 9.0 made up as directed with 1 large 1.0 1.0 Cream Lolly, each 8.0 8.0 100g cooked 8.0 2.0 Soup, bean, per serving 12.5 12.5 Canned, lean only, 28g 0.0 1.5 skimmed milk, 284ml 8.5 8.5 1 sugar 2.0 2.0 Mini Milk Ice GOLDEN SYRUP Soup, , per serving 10.0 10.0 Parma, 28g 0.5 3.0 Horlicks, dried, Mini, each 3.0 3.0 Cream Lolly, each 2.0 2.0 1 level tbsp 2.0 2.0 Stuffed vine leaves, Sliced, lean only, 1 slice 0.0 1.5 1 heaped tsp 1.0 1.0 Cornetto, Choc & Nut/Mint Non-dairy, 28g 2.0 2.0 GOOSE average 250g serving 21.0 21.0 28g 0.0 2.0 Horlicks, made up as Choc Chip/Whippy, each 11. 5 11. 5 60g scoop 4.5 4.5 HARE Meat only, 28g roasted with pitta directed with skimmed Cornetto, Strawberry, each 9.5 9.5 Reduced fat, 28g 2.0 2.0 without fat 2.0 4.0 bread, per serving 22.5 22.5 Meat only, 28g stewed 0.0 2.5 milk, 284ml 10.0 10.0 Dessert, eg Viennetta, 28g 3.5 3.5 60g scoop 4.0 4.0 GOOSEBERRIES with pitta bread, PASTE 0.0 0.0 Low calorie/low fat, Fab Ice Lolly, each 4.0 4.0 Rolo Ice Cream per serving 15.0 15.0 HASLET eg High Lights/Options, Feast Ice Cream Bar, Lolly, each 12.0 12.0 Canned in syrup, 100g 3.5 3.5 GREENGAGES 1 sachet 2.0 2.0 all varieties, each 16.0 16.0 Sauce, 1 level tbsp 1.5 1.5 Raw, pureed, 57g 0.5 0.5 28g 2.5 3.5 Ovaltine, dried, Feast Mini Ice Cream Bar, Snickers Ice Cream Bar, Raw, whole 0.0 0.0 Pureed/cooked, 85g 1.5 1.5 HEART Raw, whole 0.0 0.0 1 heaped tsp 1.0 1.0 all varieties, each 10.0 10.0 51g bar 9.5 9.5 Stewed without sugar, 113g 1.0 1.0 Lamb/ox/pig, 28g raw 0.0 1.5 Ovaltine, made up as Flyte Ice Cream Bar, 60g bar 11. 5 11. 5 GRAPEFRUIT GRENADILLAS HERBS & SPICES directed with skimmed twin bar 13.0 13.0 Soft scoop/standard, Canned in juice, 100g 1.5 1.5 Pureed/cooked, 57g 1.0 1.0 milk, 284ml 9.5 9.5 Fruit/split ice lollies, 28g 2.5 2.5 Raw, whole 0.0 0.0 All varieties 0.0 0.0 Canned in syrup, 100g 3.0 3.0 Tea, black, no sugar 0.0 0.0 average each 4.5 4.5 60g scoop 5.5 5.5 GROUSE Juice, concentrate, HOUMOUS Fruit Pastil Ice Lolly, each 3.0 3.0 Solero, all varieties, each 5.0 5.0 Canned in tomato unsweetened, 28ml 2.5 2.5 Meat only, 28g roasted Galaxy Ice Cream Bar, each 9.0 9.0 Sorbet, 28g 1.5 1.5 sauce, 28g 0.5 2.5 1 level tbsp 1.5 1.5 Juice, unsweetened, 142ml 2.5 2.5 without fat 0.0 2.0 Galaxy Swirl Ice Cream Bar, Starburst Fruitice, Raw/cooked 28g 2.5 2.5 Raw, whole 0.0 0.0 GUACAMOLE Caramel/Chocolate, each 15.5 15.5 all varieties, each 5.0 5.0 without fat, 28g 0.0 2.5 GRAPES I Haagen-Dazs Ice Cream Twister Ice Cream Lolly, 1 level tbsp 1.5 1.5 Roe, soft, 28g raw 0.0 1.5 Tubs, Baileys, 100ml tub 11. 5 11. 5 each 4.5 4.5 Juice, concentrate, 28ml 3.0 3.0 GUAVAS Rollmop, 28g 0.0 2.0 ICE CREAM Belgian Chocolate, Twix Ice Cream Bar, Juice, unsweetened, 142ml 3.5 3.5 Canned in juice, 100g 2.0 2.0 HIFI BARS Arctic roll, 28g 3.0 3.0 100ml tub 14.5 14.5 47g bar 9.5 9.5 Raw, whole 0.0 0.0 Canned in syrup, 100g 3.0 3.0 All varieties, 32g bar 6.0 6.0 Average cone with ice Choc Choc Chip, 57g bar 11. 5 11. 5 GRAVY Pureed/cooked, 85g 1.0 1.0 HOKI cream, each 8.0 8.0 100ml tub 18.0 18.0 Wafers, 1 standard 0.5 0.5 Granules, made as directed, Raw, whole 0.0 0.0 Average cone with ice Raw/cooked Cookies & Cream, 1 fan 1.0 1.0 no fat added, 4 level tbsp 1.0 1.0 GUINEA FOWL cream & flake, each 12.0 12.0 without fat, 28g 0.0 1.0 100ml tub 11. 5 11. 5 ICING 142ml 2.5 2.5 Average cone with ice Meat only, Toffee Creme, 100ml tub 12.0 12.0 Granules, made with Butter, 1 level tbsp 4.0 4.0 28g roasted without fat 0.0 3.0 cream, flake & sauce, each 13.0 13.0 Haagen-Dazs Ice Cream meat juices, 4 level tbsp 3.0 3.0 1 level tsp 1.0 1.0 28g 7.0 7.0 Bounty Ice Cream Bar, each 13.5 13.5 Stickbars, all varieties, 142ml 7.0 7.0 H Fondant, 1 level tbsp 2.5 2.5 Cadbury Creme Egg Ice 90ml each 15.5 15.5 Granules, measured dry, 28g 5.0 5.0 HADDOCK In , average each 16.0 16.0 Cream Cone, 115ml each 13.5 13.5 Kit Kat Chunky 1 level tbsp 3.5 3.5 Cadbury Crunchie Ice Glace, 1 level tbsp 2.5 2.5 Fillet, deep fried In bread roll with Ice Cream Bar, each 13.0 13.0 28g 6.5 6.5 Cream Bar, 65ml each 8.5 8.5 28g 4.5 4.5 in batter, 28g 2.0 3.0 ketchup/, Luxury, average, 28g 3.5 3.5 GREEK RESTAURANTS Cadbury Flake 99 Ice Royal, 1 level tbsp 2.5 2.5 Fillet, deep fried in batter, average each 17.0 17.0 60g scoop 7.0 7.0 Cream Cones, 28g 5.0 5.0 Desserts, , all batter removed, 28g 0.0 1.0 In bread roll with Magnum Mini, all varieties, 125ml each 10.0 10.0 INDIAN RESTAURANTS per serving 18.0 18.0 Plain/smoked, raw/cooked onions, average each 20.0 20.0 all varieties, each 8.5 8.5 Cadbury Ice Cream Lollies, Beef madras, Desserts, Halva, without fat, 28g 0.0 1.0 In bread roll with onions Magnum Snack Size, average 400g serving 11. 0 24.0 per serving 13.0 13.0 HAGGIS & ketchup/mustard, Bournville/Caramel/Dairy all varieties, each 9.5 9.5 Greek salad with feta average each 21.0 21.0 Milk/Dream, 120ml each 13.0 13.0 Bombay potatoes, 28g cooked 2.0 3.5 Magnum, Classic/Mint/ cheese, per serving 9.0 9.0 HOT DRINKS Calippo Mini, each 3.0 3.0 Orange/White, each 15.0 15.0 average 340g serving 16.0 7.0 HAKE Calippo, all varieties, each 5.0 5.0 Chapati, average each 7.5 7.5 Houmous with pitta bread, Bournvita, dried, Magnum, Double Raw/cooked Carte d'Or Ice Cream Tubs, Chicken bhuna, per serving 23.0 23.0 1 heaped tsp 1.0 1.0 Caramel/Double without fat, 28g 0.0 1.5 Spagnola, 120ml tub 11. 0 11. 0 average 330g serving 11. 0 22.0 Lamb , average, Bournvita, made up as Chocolate, each 19.5 19.5 Stracciatella, 120ml tub 9.5 9.5 Chicken biryani, 100g each 3.0 9.5 directed with skimmed Maltesers Ice Vanilla, 150ml tub 8.5 8.5 average 380g serving 18.0 12.5 Meatballs, average milk, 284ml 6.5 6.5 Cream Bar, each 8.5 8.5 340g serving 15.0 30.0 Choc ice, average each 7.0 7.0 the Original and Green choice step 3 syns og og og og og og

Chicken curry, Prawn biryani, Ravioli, four cheese, Vegetable, average Pureed/cooked, 28g 0.5 0.5 average 390g serving 11. 5 23.5 average 425g serving 22.5 15.0 average 320g serving 18.0 8.0 Raw/cooked ready meal, 355g serving 14.5 7.0 Raw, whole 0.0 0.0 LUNCHEON MEAT Chicken dhansak, Rice, pilau, Ravioli, without fat, 28g 0.0 3.0 average 350g serving 6.5 18.5 average 180g serving 14.0 2.5 mushroom/vegetable, With butter, In cheese sauce, 100g 3.5 3.5 28g 2.5 4.0 Chicken jalfrezi, Rice, plain, boiled, average 340g serving 18.0 9.5 boil in the bag, 28g 0.5 3.5 Raw/cooked without fat 0.0 0.0 LYCHEES average 350g serving 8.5 18.5 average 300g serving 20.0 0.0 Soup, minestrone, KIWI FRUIT LEMONS Chicken kashmiri, , meat, average, per serving 6.5 6.5 Canned in syrup, 100g 3.5 3.5 average 350g serving 9.5 21.5 2 small 12.5 12.5 Spaghetti bolognese, Pureed/cooked, 28g 0.5 0.5 Juice/rind 0.0 0.0 Pureed/cooked, 28g 1.0 1.0 Chicken korma, Samosas, vegetable, average 360g serving 10.0 7.5 Raw, whole 0.0 0.0 Lemon cheese, 1 level tsp 1.0 1.0 Raw, whole 0.0 0.0 average 360g serving 16.5 30.0 average, 2 small 7.5 7.5 Spaghetti marinara, KOHL RABI Lemon curd, 1 level tsp 0.5 0.5 M Chicken makhani, Vegetable biryani, average 400g serving 14.0 11. 5 Raw/cooked without fat 0.0 0.0 MACARONI CHEESE average 380g serving 16.5 30.0 average 420g serving 21.0 11. 5 , KUMQUATS All varieties, 28g boiled 1.5 0.0 Chicken pasanda, Vegetable curry, average 280g serving 10.5 10.5 Canned in syrup, 100g 7.0 7.0 28g raw 4.0 0.0 Average ready meal, LETTUCE average 370g serving 20.0 33.5 average 380g serving 12.5 9.0 Tagliatelle carbonara, Pureed/cooked, 28g 0.5 0.5 360g serving 24.0 12.5 Chicken saag, Vegetable jalfrezi, average 400g serving 15.0 12.5 Raw, whole 0.0 0.0 All varieties 0.0 0.0 Canned, 100g 6.0 3.0 MACKEREL average 360g serving 11. 0 23.0 average 375g serving 7.5 7.5 J LIME PICKLE Chicken tandoori, Vegetable korma, L 1 level tbsp 1.5 1.5 Canned in brine, 28g 0.0 3.0 average 340g serving 9.0 21.0 average 380g serving 19.0 15.0 JACKFISH LAGER LIMES Canned in oil, 28g 0.5 4.0 Chicken tikka balti, ITALIAN RESTAURANTS Raw/cooked Canned in tomato sauce, 284ml 5.0 5.0 Juice/rind 0.0 0.0 average 375g serving 11. 5 25.5 Cannelloni, beef, without fat, 28g 0.0 1.5 28g 0.0 2.5 Alcohol free, 284ml 3.0 3.0 LINSEED Chicken tikka masala, average 390g serving 16.0 12.5 JAM Raw/cooked without fat, average 360g serving 14.5 26.5 Beck's, 275ml bottle 5.0 5.0 Cannelloni, 1 level tsp 0.5 0.5 1 level tbsp 3.5 3.5 28g 0.0 3.0 Chicken vindaloo, Budweiser, 207ml bottle 4.0 4.0 spinach & ricotta, 1 level tbsp 1.5 1.5 LIQUEURS Smoked, 28g 0.5 4.5 average 360g serving 8.0 20.0 330ml bottle 6.5 6.5 average 350g serving 16.0 10.5 Reduced sugar, 2 level tsp 0.5 0.5 Cream liqueurs, MALT EXTRACT Cucumber raita, Budweiser Ice, Cannelloni, vegetable, 1 level tbsp 1.0 1.0 eg Baileys, 25ml 4.0 4.0 1 level tbsp 3.0 3.0 1 level tbsp 1.0 1.0 330ml bottle 7.0 7.0 average 330g serving 17.0 9.5 JAMBU FRUIT 35ml 5.5 5.5 MAMMIE APPLE Gobi aloo saag, Grolsch, 250ml bottle 5.5 5.5 Chicken cacciatore, High strength, average 320g serving 14.5 11. 0 Pureed/cooked, 28g 1.0 1.0 Low alcohol, 284ml 3.0 3.0 Pureed/cooked, 100g 3.0 3.0 average 490g serving 8.5 28.5 eg Cointreau, Southern Lamb bhuna, Raw, whole 0.0 0.0 Premium, 284ml 8.5 8.5 Raw, whole 0.0 0.0 Desserts, Cassata alla Comfort, 25ml 4.0 4.0 average 350g serving 12.0 29.0 JELLY San Miguel, 330ml bottle 8.0 8.0 MANDARINS Sicilian, per serving 30.0 30.0 Stella Artois, 250ml bottle 5.0 5.0 35ml 5.5 5.5 Lamb biryani, Cubes, as sold, 1 cube 1.5 1.5 Canned in juice, 100g 2.0 2.0 Desserts, Gelati, 330ml bottle 7.0 7.0 Low Strength, eg Kirsch, average 450g serving 20.5 20.5 Cubes, made with Canned in syrup, 100g 2.5 2.5 per serving 14.0 14.0 LAMB 25ml 2.5 2.5 Lamb pasanda, water, 142ml 4.5 4.5 Desserts, Granita, 35ml 4.0 4.0 Juiced/cooked, 28g 0.5 0.5 average 350g serving 21.5 39.0 Sugar free jelly Average, lean only, 28g raw 0.0 2.0 per serving 5.0 5.0 Medium strength, Raw, whole 0.0 0.0 Lamb rogan josh, crystals, 1 sachet 2.0 2.0 28g roasted without fat 0.0 3.0 Desserts, Tiramisu, eg Cherry Brandy, MANGETOUT average 360g serving 6.5 23.5 made up with water, 142ml 0.5 0.5 Loin chop, lean only, per serving 20.0 20.0 Tia Maria, 25ml 3.5 3.5 Raw/cooked without fat 0.0 0.0 Lime pickle, 1 level tbsp 1.5 1.5 JOHN DORY grilled, average each 0.0 7.5 Desserts, Zabaglione, 35ml 4.5 4.5 MANGO Mango chutney, per serving 10.0 10.0 Raw/cooked Loin chop, meat & fat, LIVER Canned in syrup, 100g 4.0 4.0 1 level tbsp 2.0 2.0 Lasagne, beef, without fat, 28g 0.0 1.0 grilled, average each 4.0 10.5 Calf/chicken/pig, 28g raw 0.0 1.5 Chutney, 1 level tbsp 2.0 2.0 Naan bread, peshwari, average 370g serving 14.0 12.5 JUJUBE Meat & fat, 28g raw 1.0 3.0 Lamb/ox, 28g raw 0.0 2.0 Juice, canned, 142ml 3.0 3.0 average each 25.0 25.0 Lasagne, seafood, 28g roasted 1.0 3.5 Pureed/cooked, 28g 1.0 1.0 LOBSTER Pureed/cooked, 28g 1.0 1.0 Naan bread, plain, average 295g serving 9.0 10.0 Mince, 28g raw 1.5 3.5 Raw, whole 0.0 0.0 1 medium fruit 4.5 4.5 average each 20.0 20.0 Lasagne, vegetable, Mince, very lean, 28g raw 0.0 2.0 Meat only, 28g boiled 0.0 1.5 Raw, whole 0.0 0.0 Onion bhaji, average each 8.5 8.5 average 355g serving 14.5 7.0 K Steak, lean only, boneless, LOGANBERRIES Onion sambal, roasted without fat, 28g 0.0 2.0 MANGOSTEEN Macaroni cheese, KEDGEREE Canned in juice, 100g 2.5 2.5 average each 0.0 11. 0 1 level tbsp 0.5 0.5 average 360g serving 24.0 12.5 Canned in syrup, 100g 3.5 3.5 Pureed/cooked, 28g 1.0 1.0 Average ready meal, LARD Paratha, average each 12.0 12.0 Mozzarella & tomato salad, Raw, pureed, 85g 0.5 0.5 Raw, whole 0.0 0.0 370g serving 13.0 9.5 Popadums, average each 4.0 4.0 average 140g serving 14.0 14.0 28g 12.5 12.5 Raw, whole 0.0 0.0 MAPLE SYRUP Prawn bhuna, KIDNEYS Ravioli, beef, LASAGNE Stewed without sugar, 85g 0.5 0.5 1 level tbsp 2.0 2.0 average 380g serving 10.0 17.5 Any type, 28g raw 0.0 1.5 average 400g serving 20.0 7.0 Meat, average ready LOQUATS meal, 370g serving 14.0 12.5 Canned in syrup, 100g 4.0 4.0 the Original and Green choice step 3 syns og og og og og og

MARGARINE/SPREAD MEXICAN RESTAURANTS MILK MILLET In white wine sauce, Mixed, Full fat varieties, 1 level tsp 2.0 2.0 Beef burritos, Buttermilk, 2 level tbsp 0.5 0.5 28g cooked 1.5 0.0 chilled/frozen, per 100g 2.0 4.0 whole/chopped, 28g 8.5 8.5 1 level tbsp 5.5 5.5 average 400g serving 37.0 37.0 568ml 10.5 10.5 28g dry 5.5 0.0 Weighed with shells, Peanuts & raisin mix, 28g 6.5 6.5 28g 10.5 10.5 Chicken chimichangas, Buttermilk powder, MINCEMEAT 85g boiled 0.0 1.0 Peanuts, chocolate Weighed without coated, 28g 7.5 7.5 Low fat varieties, 1 level tsp 1.0 1.0 average 370g serving 37.5 37.5 1 level tsp 1.0 1.0 1 level tbsp 2.0 2.0 1 level tbsp 3.0 3.0 Chicken quesidillas, 28g dry 5.0 5.0 shells, 28g boiled 0.0 1.5 Peanuts, raisins & MINERAL WATER MUSTARD 28g 5.5 5.5 average 210g serving 33.0 33.0 Condensed, full fat, chocolate chip mix, 28g 6.5 6.5 Very low fat varieties, Chilli con carne, sweetened, 1 level tbsp 2.5 2.5 Sparkling/still 0.0 0.0 English/French/Dijon/ Peanuts, shelled, MINT JELLY 1 level tsp 0.5 0.5 average 400g serving 10.0 8.5 Condensed, skimmed, wholegrain, 1 level tsp 0.5 0.5 plain/dry roasted, 10 nuts 3.5 3.5 1 level tbsp 2.0 2.0 Drinks, Margarita, sweetened, 1 level tbsp 2.0 2.0 1 level tbsp 2.0 2.0 Powder 0.0 0.0 28g 8.0 8.0 shelled, roasted/salted, 28g 4.0 4.0 per serving 6.5 6.5 Evaporated, 1 level tbsp 1.0 1.0 MISO MUSTARD & CRESS 0.0 0.0 MARMALADE Drinks, Tequila Sunrise, Evaporated, 10 nuts 4.0 4.0 1 level tbsp 1.5 1.5 28g 8.5 8.5 1 level tsp 0.5 0.5 per serving 9.0 9.0 reduced fat, 2 level tbsp 1.5 1.5 MIXED DRIED FRUIT N Enchiladas, beef, Goat's, 1 level tbsp 0.5 0.5 Pecan, each 2.0 2.0 Reduced sugar, 2 level tsp 0.5 0.5 28g 4.0 4.0 NECTARINES average 250g serving 17.0 17.0 568ml 17.5 17.5 28g 10.0 10.0 MARMITE 0.0 0.0 MIXED PEEL Pureed/cooked, 28g 0.5 0.5 Enchiladas, cheese & bean, Gold top/Channel Islands, Pine, 28g 10.0 10.0 MARRON GLACE Raw, whole 0.0 0.0 average 275g serving 20.5 20.5 whole, 1 level tbsp 0.5 0.5 28g 4.0 4.0 , shelled, 2 nuts 0.5 0.5 NICOTINE GUM/LOZENGES each 2.5 2.5 Enchiladas, chicken, 568ml 22.0 22.0 MOLASSES 28g 8.5 8.5 Tigernuts, 28g 5.5 5.5 MARROW average 275g serving 22.0 22.0 Instant dried skimmed milk, 1 level tbsp 2.0 2.0 each 0.0 0.0 NOODLES , shelled, 1 half nut 1.0 1.0 Raw/cooked without fat 0.0 0.0 Enchiladas, vegetable, no added fat, 1 level tsp 1.0 1.0 MONKFISH average 245g serving 14.0 14.0 1 level tbsp 2.5 2.5 28g 10.0 10.0 MARZIPAN Raw/cooked Plain, 28g boiled 1.5 0.0 Fajitas, beef/steak, 28g powder 5.0 5.0 28g 6.0 6.0 without fat, 28g 0.0 1.0 28g dry 5.0 0.0 O average 275g serving 26.0 26.0 Instant dried whole, Pre-prepared, 28g boiled 2.0 0.5 MAYONNAISE MOUSSAKA OATMEAL Fajitas, chicken, 2 level tsp 2.5 2.5 NUTLOAF 1 level tbsp 5.0 5.0 average 315g serving 25.0 25.0 1 level tbsp 3.5 3.5 Beef/lamb, average ready 1 level tbsp 3.0 3.0 Baked, 28g 5.0 5.0 Reduced calorie, 1 level Fajitas, vegetable, 28g powder 7.0 7.0 meal, 360g serving 10.5 13.5 28g raw 5.0 5.0 NUTS tbsp 2.5 2.5 average 475g serving 36.0 36.0 Semi-skimmed, 2 level tbsp 0.5 0.5 Vegetable, average ready OATS MEAT PASTE/SPREAD meal, 300g serving 15.5 11. 0 , flaked/ground, Fries, 568ml 13.0 13.0 Porridge/rolled, 28g dry 5.5 5.5 MOUSSE 1 level tbsp 4.5 4.5 1 level tbsp 1.5 1.5 average 150g serving 20.0 14.0 Sheep's, 2 level tbsp 1.5 1.5 OCTOPUS MEAT PIE Guacamole, average 568ml 26.5 26.5 Chocolate, 100g 9.5 9.5 28g 9.0 9.0 Raw/cooked serving for side dish 10.0 10.0 Skimmed, 3 level tbsp 0.5 0.5 Chocolate, shelled, each 0.5 0.5 Beef, baked, 28g 4.5 4.5 without fat, 28g 0.0 1.0 Loaded skins with 568ml 9.0 9.0 reduced fat, 100g 6.0 6.0 28g 9.0 9.0 individual, average each 21.5 21.5 OIL sour cream dip, Soya, sweetened, sugared, 2 almonds 2.5 2.5 Chicken, baked, 28g 4.0 4.0 Chocolate, rich, 100g 9.0 9.0 average 150g serving 15.5 10.0 2 level tbsp 0.5 0.5 Barcelona, shelled, 28g 9.0 9.0 Average, all types, individual, average each 20.0 20.0 Fruit, 100g 7.0 7.0 Nachos & sauce, 568ml 12.0 12.0 MULBERRIES Betel, 28g 4.5 4.5 1 level tbsp 6.0 6.0 Steak & kidney, baked, 28g 4.5 4.5 Brazil, buttered, each 2.0 2.0 OKRA per serving 25.0 25.0 Soya, unsweetened, Raw, pureed, 28g 0.5 0.5 individual, average each 25.0 25.0 chocolate coated, each 3.5 3.5 Rice, plain, boiled, 3 level tbsp 0.5 0.5 Raw, whole 0.0 0.0 Raw/cooked without fat 0.0 0.0 MEAT PUDDING shelled, each 1.0 1.0 average 300g serving 20.0 0.0 568ml 7.5 7.5 Stewed without sugar, 57g 1.0 1.0 Steak & kidney, Salsa, average serving UHT whole, individual 28g 9.5 9.5 MULLET Black/green, 7 olives 1.0 1.0 individual, average each 14.5 14.5 for side dish 3.0 3.0 portion for tea, 15ml portion 0.5 0.5 Cashew, In brine, weighed with MEDLARS Sour cream, average Whey, 3 level tbsp 0.5 0.5 Grey/red, raw/cooked salted/roasted, 28g 8.5 8.5 stones, 28g 1.0 1.0 Pureed/cooked, 28g 0.5 0.5 serving for side dish 10.0 10.0 Whey, dried, 28g dry 5.0 5.0 without fat, 28g 0.0 1.5 shelled, plain, 2 nuts 0.5 0.5 MUSHROOMS In brine, weighed Raw, whole 0.0 0.0 Tortilla chips & gaucamole, Whole milk, 1 level tbsp 0.5 0.5 28g 8.0 8.0 without stones, 28g 1.5 1.5 MELON per serving 25.0 25.0 568ml 18.5 18.5 Dried, no added oil 0.0 0.0 Chestnuts, puree, Stuffed, 4 olives 1.0 1.0 MILK SHAKE 1 level tbsp 1.5 1.5 All varieties, pureed, 57g 0.5 0.5 Tortilla chips & salsa, Fresh, all varieties 0.0 0.0 shelled, 28g 2.5 2.5 ONION BHAJI All varieties, raw, whole 0.0 0.0 per serving 18.0 18.0 Ready made, standard, Sliced & fried, 28g 2.0 2.0 MUSSELS , shelled, each 0.5 0.5 28g 4.5 4.5 MERINGUE Vegetable chilli, average, 284ml 9.0 9.0 28g 9.0 9.0 average each 8.0 8.0 average 380g serving 12.5 3.5 Ready made, thick, Canned/bottled in brine Nests, average each 3.0 3.0 Macadamia, shelled, each 0.5 0.5 ONIONS average, 284ml 13.0 13.0 or vinegar, drained, 28g 0.0 1.5 28g 10.5 10.5 Syrup, undiluted, In garlic sauce, Chopped, fried, 28g 4.5 4.5 Mixed with raisins, 28g 6.5 6.5 1 level tbsp 1.0 1.0 chilled/frozen, per 100g 2.5 5.5 Fresh, all varieties 0.0 0.0 the Original and Green choice step 3 syns og og og og og og

Pickled 0.0 0.0 PASTA Canned in syrup, 100g 3.5 3.5 PILCHARDS POLLACK Canned, 28g 1.0 0.0 Rings in batter, fried, 28g 4.0 4.0 All types, dried, 28g 5.0 0.0 Dried, 28g 3.0 3.0 Canned in brine, 28g 0.0 2.0 Raw/cooked Chips, fish & chip Sliced, fried, 28g 2.5 2.5 28g boiled 1.5 0.0 Dried, stewed Canned in without fat, 28g 0.0 1.0 shop, 28g 3.5 2.0 ORANGES All types, fresh, 28g 3.5 1.0 without sugar, 28g 1.0 1.0 tomato sauce, 28g 0.0 1.5 227g serving 27.0 17.5 Raw, pureed/cooked, 28g 0.5 0.5 Chips, frozen, straight Cooked, 28g 0.5 0.5 28g boiled 2.5 0.5 PIMENTOS Juice, fresh, 2 level tbsp 0.5 0.5 average each 2.0 2.0 Canned in Raw, whole 0.0 0.0 cut, deep fried, 28g 4.0 2.5 PEANUT BUTTER Canned in brine 0.0 0.0 Raw, whole 0.0 0.0 Chips, frozen, thin cut, Freshly squeezed juice tomato sauce, 100g 3.0 0.0 PINEAPPLE POMELO of 1 orange 1.0 1.0 Cannelloni tubes, 1 level tbsp 4.5 4.5 deep fried, 28g 5.0 4.0 Juice, concentrate, dried, each 2.0 0.0 28g 9.0 9.0 Canned in juice, 1 ring 1.0 1.0 Juiced/cooked, 28g 0.5 0.5 Chips, homemade, average unsweetened, 28ml 2.5 2.5 Lasagne sheets, dried, each 2.5 0.0 Reduced fat, 1 level tbsp 4.0 4.0 100g 2.5 2.5 Raw, whole 0.0 0.0 thickness, deep fried, 28g 2.5 1.5 POMFRET Juice, unsweetened/freshly Pasta salad, 100g 8.5 4.5 28g 7.5 7.5 Canned in syrup, 1 ring 1.5 1.5 Chips, homemade, squeezed, 2 level tbsp 0.5 0.5 PASTA & SAUCE PEARS 100g 3.5 3.5 Raw/cooked baked without fat, 28g 1.0 0.0 Dried, 28g 4.0 4.0 Chips, oven, 28g baked 2.5 1.0 142ml 2.5 2.5 All varieties, made up as Canned in juice, 1 half 1.5 1.5 without fat, 28g 0.0 1.5 Juice, concentrate, POPADUMS Croquettes, Raw, whole 0.0 0.0 directed, dried, 100g 2.0 2.0 ORTANIQUES unsweetened, 1 level tbsp 1.5 1.5 grilled/baked, 28g 2.5 1.0 100g cooked 7.0 2.5 Canned in syrup, 1 half 2.0 2.0 28ml 2.5 2.5 28g 6.5 6.5 average each 2.5 1.0 POPCORN Pureed/cooked, 28g 0.5 0.5 100g 3.0 3.0 Juice, unsweetened, French fries, burger bars, Raw, whole 0.0 0.0 28g 0.0 1.5 Raw, pureed, 28g 0.5 0.5 2 level tbsp 0.5 0.5 Candied, 28g 6.5 6.5 average portion, OXTAIL PASTRY Raw, whole 0.0 0.0 142ml 3.0 3.0 Plain, popped in fat, 28g 8.5 8.5 110g serving 15.5 10.5 Stewed without sugar, 113g 2.0 2.0 Meat only, stewed, 28g 0.0 3.5 Cheese, 28g cooked 7.0 7.0 Pureed/cooked, 28g 0.5 0.5 Plain, popped Instant mash powder, OYSTERS PEAS Choux, 28g raw 3.0 3.0 Raw, whole 0.0 0.0 without fat, 28g 5.5 5.5 dried, 1 level tbsp 2.5 0.0 POPPY SEEDS 28g raw 0.0 1.0 28g cooked 4.5 4.5 Canned/garden, 28g 1.0 0.0 PIZZA 28g dry 4.5 0.0 2 oysters 0.0 0.5 , 28g raw 4.5 4.5 Dried, 28g boiled 1.5 0.0 Cheese & tomato, 100g 12.0 12.0 28g 8.0 8.0 Instant mash powder, Filo sheets, raw, 14g small 2.0 2.0 28g raw 3.5 0.0 Ham & pineapple, 100g 12.5 12.5 PORK made with water, P Fresh/frozen, 28g 1.0 0.0 1 level tbsp 0.5 0.0 28g large 4.5 4.5 Meat feast, 100g 13.0 13.0 Average of all cuts, lean PAKORAS Marrowfat, 28g 1.0 0.0 28g 1.0 0.0 45g jumbo 6.5 6.5 Vegetable, 100g 10.5 10.5 only, 28g raw 0.0 1.5 Mushy, 28g 1.5 0.0 New, raw/boiled, 28g 1.0 0.0 28g 3.0 3.0 Flaky, 28g raw 6.0 6.0 PIZZA BASE 28g roasted without fat 0.0 2.5 Petits pois/processed, 28g 1.0 0.0 Old, flesh & skin, raw, 57g 1.5 0.0 PANCAKES 28g cooked 8.0 8.0 Average of all cuts, Split, 28g boiled 2.0 0.0 Ready made, 100g 14.5 14.5 Old, flesh only, raw, 28g 1.0 0.0 Puff, frozen, 28g raw 6.0 6.0 PLAICE meat & fat, 28g raw 1.0 2.5 Made with skimmed milk, 28g raw 3.5 0.0 Roast, cooked Shortcrust, 28g raw 6.5 6.5 28g roasted 1.5 3.5 cooked in vegetable oil, PEASE PUDDING Fillet, deep fried without fat, 28g 1.0 0.0 28g cooked 7.5 7.5 Crackling, 28g cooked 7.5 7.5 average, 1 small 8.5 8.5 in batter, 28g 2.5 3.5 Roast, in oil, 28g 2.0 1.0 Sweet dessert, 28g raw 6.5 6.5 Canned, 2 level tbsp 1.5 0.0 Loin chop, lean meat only, 1 medium 15.5 15.5 Fillet, deep fried in batter, 1 medium 6.5 2.5 Wholemeal, 28g raw 6.0 6.0 PEPPERS grilled, average each 0.0 7.0 1 large 21.0 21.0 all batter removed, 28g 0.0 1.0 1 large 9.5 4.0 28g cooked 7.0 7.0 Canned in brine 0.0 0.0 Loin chop, meat & fat, Mix, dried, 28g dry 4.5 4.5 Goujons, baked, 28g 2.0 3.0 Sweet, flesh only, PATE Fresh, all varieties 0.0 0.0 grilled, average each 4.0 9.5 Scotch, 28g 4.0 4.0 Goujons, fried, 28g 5.5 6.0 baked, 28g 1.5 0.0 PHEASANT Mince, 28g raw 1.5 3.0 average each 4.5 4.5 Liver, 1 level tbsp 2.5 2.5 Raw/cooked Sweet, Mince, very lean, 28g raw 0.0 1.5 PARROT FISH 28g 5.0 5.0 Meat only, without fat, 28g 0.0 1.0 raw/boiled/steamed, 28g 1.0 0.0 Low fat, 1 level tbsp 1.5 1.5 PORK PIE Raw/cooked 28g roasted without fat 0.0 3.0 PLANTAIN Waffles, grilled/baked, 28g 2.5 1.5 28g 2.5 2.5 without fat, 28g 0.0 1.0 PHYSALIS 28g 5.5 5.5 average each 4.0 2.0 Smoked mackerel, Green, raw/boiled, 28g 1.5 0.0 PARSNIPS Pureed/cooked, 100g 2.5 2.5 Ripe, fried, 28g 3.5 2.0 Mini, average each 10.0 10.0 PRAWNS 1 level tbsp 3.0 3.0 PORT Raw, whole 0.0 0.0 PLUMS Raw/boiled, 28g 1.0 0.0 28g 5.0 5.0 Boiled, 28g 0.0 1.5 PICCALILLI 50ml 4.0 4.0 Roasted in oil, 28g 1.5 0.5 , 1 level tbsp 2.0 2.0 Canned in juice, 100g 2.5 2.5 King, 2 prawns 0.0 0.5 POTATO SALAD PARTRIDGE 28g 3.5 3.5 1 level tbsp 0.5 0.5 Canned in syrup, 100g 3.5 3.5 28g 0.0 1.0 Meat only, PAW PAW (PAPAYA) PICKLE Raw, pureed, 28g 0.5 0.5 In mayonnaise, 100g 7.5 4.5 Raw, 28g 0.0 1.0 In reduced calorie PRICKLY PEARS 28g roasted without fat 0.0 3.0 Canned in juice, 100g 3.5 3.5 Chilli, 1 level tbsp 2.5 2.5 Raw, whole 0.0 0.0 dressing, 100g 4.5 2.0 PASSION FRUIT Pureed/cooked, 28g 0.5 0.5 Sweet, 1 level tbsp 1.0 1.0 Stewed without sugar, 113g 1.5 1.5 Pureed/cooked, 28g 0.5 0.5 POLENTA Luxury, 100g 11. 0 8.5 Juice, 142ml 3.5 3.5 Raw, whole 0.0 0.0 PIGEON Raw, whole 0.0 0.0 POTATOES PRUNES Pureed/cooked, 28g 0.5 0.5 PEACHES Meat only, 28g dry 5.0 0.0 Baked, flesh & skin, Raw, whole 0.0 0.0 Canned in juice, 100g 2.0 2.0 28g roasted without fat 0.0 2.5 Cooked/ready to eat, 28g 1.0 0.0 Canned in juice, each 0.5 0.5 weighed cooked, 28g 2.0 0.0 100g 4.0 4.0 the Original and Green choice step 3 syns og og og og og og

Canned in syrup, each 0.5 0.5 QUINOA RELISH SALSIFY Cheese, homemade with White, packet, eg parsley, 100g 4.5 4.5 Dried, 28g 5.0 0.0 All varieties, 1 level tbsp 1.0 1.0 Raw/cooked without fat 0.0 0.0 whole milk, 2 level tbsp 3.0 3.0 onion, bread, made with Juice, 142ml 4.0 4.0 QUORN REMEGEL/RENNIE 142ml 14.0 14.0 whole milk, 3 level tbsp 2.0 2.0 Ready to eat, without Cheese, packet, 28g dry 5.5 5.5 142ml 6.5 6.5 stones, each 0.5 0.5 Mince/pieces 0.0 0.0 each 0.5 0.5 Meat, 28g 4.0 4.0 Cheese, packet, Worcestershire 0.0 0.0 RHUBARB Vegetable, 28g 3.0 3.0 28g 2.0 2.0 R made as directed with SAUERKRAUT 0.0 0.0 Stewed without sugar, each 0.5 0.5 Canned in syrup, 100g 1.5 1.5 SANDWICH SPREAD skimmed milk, 1 level tbsp 0.5 0.5 RABBIT SAUSAGE ROLLS 28g 1.0 1.0 Raw, pureed, 198g 0.5 0.5 1 level tbsp 1.5 1.5 142ml 5.5 5.5 PUDDINGS Meat only, Raw, whole 0.0 0.0 SANDWICHES Cheese, packet, 28g 5.5 5.5 raw/stewed, 28g 0.0 2.0 1 cocktail 2.5 2.5 28g unless stated Stewed without Average ready made, made as directed with RADICCHIO 1 small 6.0 6.0 Banoffee pie 5.0 5.0 0.0 0.0 sugar, 198g 0.5 0.5 reduced calorie/reduced whole milk, 2 level tbsp 1.5 1.5 RICE 1 medium 11. 5 11. 5 Bread & butter pudding 3.5 3.5 0.0 0.0 fat, twin packs 142ml 8.0 8.0 Chilli, 1 level tbsp 0.5 0.5 1 large 28.0 28.0 Bread pudding 3.0 3.0 RAISINS All types, 28g boiled 2.0 0.0 BLT 11. 5 11. 5 SAUSAGES Christmas pudding 4.0 4.0 28g dry 5.0 0.0 cheese & pickle 17.0 17.0 Cook in sauces, 28g 4.0 4.0 Eve's pudding 2.0 2.0 Egg fried, 28g cooked 2.0 0.5 chicken salad 14.0 14.0 canned, 100g 3.5 3.5 Beef, raw/grilled, 28g 2.0 3.5 Chocolate covered, 28g 6.0 6.0 Fruit crumble, all varieties 3.5 3.5 Flaked, 28g dry 5.0 5.0 egg mayonnaise 13.5 13.5 Cranberry, 1 level tbsp 1.0 1.0 1 thin 2.0 3.5 Yogurt coated, 28g 6.0 6.0 Fruit pie, all varieties 5.0 5.0 Fried, 28g cooked 2.0 0.5 ham salad 13.0 13.0 Cranberry jelly, 1 level tbsp 2.0 2.0 1 thick 4.5 7.0 RAMBUTAN Milk puddings, Ground, raw, 28g dry 5.0 5.0 tuna mayonnaise 16.0 16.0 Curry, canned, 100g 5.5 5.5 Bierwurst, 28g 2.5 4.0 eg, sago, 2.0 2.0 Pureed/cooked, 28g 1.0 1.0 Pilau, 28g cooked 2.0 0.5 Average ready made, Curry, fish & chip shop, Bockwurst, 28g 2.0 3.0 Pavlova with fruit & cream 4.0 4.0 Raw, whole 0.0 0.0 Pudding, whole grain standard, twin packs average portion 6.0 6.0 Bratwurst, 28g 2.5 3.5 with sauce 5.0 5.0 RASPBERRIES only, dried, 28g 5.0 0.0 BLT 24.0 24.0 Hoisin, 1 level tbsp 1.5 1.5 Cervelat, 28g 3.5 5.0 Hollandaise, 1 level tbsp 5.5 5.5 Chorizo, 28g 2.5 4.0 Queen of puddings 3.5 3.5 Canned in syrup, 100g 4.0 4.0 RICE CAKES cheese & pickle 20.0 20.0 , 1 level tbsp 1.0 1.0 Cumberland, Rice, canned, 100g 4.5 4.5 Raw, pureed, 57g 0.5 0.5 chicken salad 20.5 20.5 average each 1.5 1.5 Horseradish, raw/grilled, 28g 2.5 3.5 Rice, low fat, canned, 100g 3.5 3.5 Raw, whole 0.0 0.0 ROOT BEER egg mayonnaise 19.5 19.5 creamed, 1 level tbsp 1.5 1.5 1 thin 2.5 3.5 Sponge pudding, Stewed without sugar, 57g 0.5 0.5 ham salad 15.0 15.0 284ml 6.0 6.0 Mint jelly, 1 level tbsp 2.0 2.0 1 thick 5.0 7.5 eg, fruit, jam or syrup 4.5 4.5 RATATOUILLE tuna mayonnaise 24.0 24.0 ROSEHIP SYRUP Spotted dick 5.0 5.0 SAPODILLA Mint, no added sugar 0.0 0.0 Garlic, 28g 2.0 3.5 Canned, 100g 0.5 0.5 Suet pudding 4.5 4.5 Undiluted, 1 level tbsp 1.5 1.5 Nam Pla, fish sauce 0.0 0.0 Hot dog, 1 small 1.5 2.5 RAVIOLI Pureed/cooked, 28g 1.0 1.0 RUM Oyster, 1 level tbsp 0.5 0.5 1 large 3.0 5.0 Trifle 2.5 2.5 Raw, whole 0.0 0.0 Beef, average ready meal, Pasta, tomato based, 100g 2.5 2.5 Kabana, 28g 3.0 4.5 PUMPKIN 25ml 2.5 2.5 SARDINES 400g serving 20.0 7.0 Pesto, green, 1 level tbsp 4.0 4.0 Knackwurst, 28g 4.0 5.0 Raw/cooked without fat 0.0 0.0 35ml 4.0 4.0 Canned in Canned in brine, 28g 0.0 2.5 Pesto, red, 1 level tbsp 2.5 2.5 Lincolnshire, PUMPKIN SEEDS tomato sauce, 100g 2.5 1.0 S Canned in oil, drained, 28g 0.5 3.0 Plum, 1 level tbsp 1.5 1.5 raw/grilled, 28g 2.5 4.0 Coat removed, 28g 8.0 8.0 Canned in Redcurrant jelly, 1 level tsp 0.5 0.5 1 thin 2.5 4.0 Four cheese, average ready SAGO PUNJABI PURI meal, 320g serving 18.0 8.0 tomato sauce, 28g 0.0 2.5 Soy 0.0 0.0 1 thick 5.5 8.0 28g raw 5.0 5.0 28g 7.5 7.5 Mushroom/vegetable, Fresh, 28g 0.0 2.5 Sweet & sour, Liver, 28g 2.0 3.0 average ready meal, SALAD CREAM SATSUMAS canned, 1 level tbsp 0.5 0.5 Mortadella, 28g 3.5 4.5 Q 340g serving 19.0 9.5 1 level tbsp 2.5 2.5 Cooked, 28g 0.5 0.5 100g 4.5 4.5 Pepperami, 28g 6.0 7.5 QUAIL RED SNAPPER Reduced calorie, 1 level Raw, whole 0.0 0.0 Sweet & sour, Polony, 28g 3.0 4.0 tbsp 1.5 1.5 take-away, 1 level tbsp 1.0 1.0 Pork & beef, Meat only, raw/cooked Raw/cooked SAUCE SALMON Tabasco 0.0 0.0 raw/grilled, 28g 2.5 3.5 without fat, 28g raw 0.0 2.5 without fat, 28g 0.0 1.5 Apple, 1 level tbsp 0.5 0.5 Tartare, 1 level tbsp 2.0 2.0 1 thin 2.5 3.5 QUICHE REDCURRANTS En croute, 28g 4.0 4.0 Barbecue, 1 level tbsp 0.5 0.5 Teriyaki, 1 level tbsp 1.5 1.5 1 thick 5.0 7.5 average each 28.5 28.5 Black bean, 1 level tbsp 0.5 0.5 Cheese & egg, 28g 4.5 4.5 Jelly, 1 level tsp 0.5 0.5 Tomato ketchup, Pork sausagemeat, 28g raw 3.0 4.5 Fresh, raw/cooked Bread, 1 level tbsp 1.0 1.0 142g slice 22.5 22.5 Raw, pureed, 57g 0.5 0.5 1 level tbsp 1.0 1.0 Pork, chipolata, raw/grilled, without fat, 28g 0.0 2.5 Brown, 1 level tbsp 1.0 1.0 Lorraine, 28g 5.0 5.0 Raw, whole 0.0 0.0 White, packet, eg parsley, average each 2.5 4.0 Pink/red, Casserole, dry mix, 28g dry 4.5 4.5 142g slice 25.5 25.5 Stewed without sugar, 85g 0.5 0.5 onion, bread, 28g dry 5.0 5.0 Pork, raw/grilled, 28g 3.0 4.0 canned in brine, 28g 0.0 2.0 dry mix, made up, 142ml 2.5 2.5 Vegetable, 28g 3.0 3.0 REDFISH White, packet, eg parsley, 1 thin 3.0 4.0 Smoked, 28g 0.0 2.0 Cheese, homemade with 142g slice 15.5 15.5 Raw/cooked onion, bread, made up with 1 thick 6.0 8.5 SALSA skimmed milk, 2 level tbsp 2.5 2.5 QUINCES without fat, 28g 0.0 1.5 skimmed milk, 3 level tbsp 1.5 1.5 1 level tbsp 0.5 0.5 142ml 12.0 12.0 Pureed/cooked, 57g 0.5 0.5 142ml 4.0 4.0 Raw, whole 0.0 0.0 the Original and Green choice step 3 syns og og og og og og

Pork, reduced fat, SHARK SPAM Cubes, each 1.0 1.0 Rainbow Drops, 80g bag 8.5 8.5 TEXTURED VEGETABLE PROTEIN SUGAR SNAP PEAS raw/grilled, 28g 1.0 2.5 Raw/cooked 28g 2.5 4.0 Rowntree's Fruit Gums, (TVP)/SOYA PROTEIN 1 thin 1.0 2.5 53g tube 9.0 9.0 without fat, 28g 0.0 1.5 Light, 28g 1.5 3.0 Raw/cooked without fat 0.0 0.0 Dried, 28g 1.0 1.0 1 thick 2.0 4.5 Rowntree's Fruit Pastilles, SHARON FRUIT SPARE RIBS SULTANAS Dried using defatted Salami, Danish, 28g 6.5 7.5 56g tube 10.0 10.0 soya, 28g 0.0 0.0 Salami, French, 28g 4.0 6.0 Pureed/cooked, 28g 1.0 1.0 Meat & fat, average each 2.5 6.0 28g 4.0 4.0 Rowntree's Jellytots, SUNFLOWER SEEDS THROAT/COUGH LOZENGES Salami, German, 28g 3.0 5.0 Raw, whole 0.0 0.0 SPINACH 0.0 0.0 15g mini bag 2.5 2.5 Salami, Italian, 28g 3.0 5.0 SHEPHERDS PIE SPIRITS Coat removed, 28g 8.0 8.0 42g standard bag 7.5 7.5 2 sweets 1.5 1.5 SWEDE TOFU Saveloy, 28g 3.0 4.0 Average ready meal, eg Bacardi, Whisky, 25ml 2.5 2.5 Seaside rock, 28g 5.5 5.5 Vegetarian, meat free, each 2.0 2.0 350g serving 8.0 9.0 35ml 4.0 4.0 Raw/cooked without fat 0.0 0.0 Sherbet, 28g 5.5 5.5 Fried, 28g 2.0 2.0 Vegetarian, quorn, SHERRY SPRATS SWEETBREADS Sherbet Fountain, each 4.5 4.5 Plain/naturally smoked 0.0 0.0 plain, each 0.0 0.0 Skittles, all varieties, TOMATOES Medium/dry, 50ml 3.0 3.0 Lamb, 28g raw 0.0 2.0 Vegetarian, tofu, each 2.0 2.0 Deep fried, 28g 3.0 6.0 55g bag 11. 0 11. 0 Sweet, 50ml 3.5 3.5 28g fried 0.5 3.0 Canned/fresh 0.0 0.0 SAVOURY RICE Raw/cooked Starburst Fruit Chews, SHRIMPS without fat, 28g 0.0 2.5 SWEETCORN Chutney, 1 level tbsp 1.0 1.0 All varieties, made up as 45g tube 9.0 9.0 Juice, 142ml 1.0 1.0 Boiled, 28g 0.0 1.5 SQUASH Baby whole 0.0 0.0 directed, dried, Starburst Fruitensse, Ketchup, 1 level tbsp 1.0 1.0 Canned in brine, 28g 0.0 1.5 Acorn/Butternut/Spaghetti, Corn on the cob, 100g cooked 6.0 1.0 Sugar Free, 10g pack 2.0 2.0 Passata 0.0 0.0 SKATE raw/cooked without fat 0.0 0.0 raw/boiled, SCALLOPS Toffee, 28g 6.0 6.0 Puree, 1 level tbsp 0.5 0.5 Raw/cooked SQUID no added butter, 28g 1.0 0.0 Tooty Frooties, 45g bag 9.0 9.0 Sliced & fried, 28g 1.0 1.0 Without shells, 28g raw 0.0 1.0 without fat, 28g 0.0 1.0 average each 7.0 0.0 Flesh only, raw/cooked , 28g 4.0 4.0 Sun dried, 28g 1.5 1.5 28g steamed 0.0 1.5 SODA WATER Kernels, 0.0 0.0 without fat, 28g 0.0 1.0 Turkish delight, Sun dried, in oil, SCAMPI boiled/canned, 28g 1.5 0.0 SOLE Rings, deep fried with nuts, 28g 5.0 5.0 drained, 28g 2.5 2.5 Deep fried in SWEETS SWORDFISH in batter, 28g cooked 1.0 2.5 Sun dried, paste, breadcrumbs, Dover/Lemon, ST JOHNS WORT Aniseed balls, 28g 5.5 5.5 Raw/cooked 1 level tbsp 3.0 3.0 average each 1.5 2.0 raw/cooked without fat, 28g 0.0 1.0 Capsules 0.0 0.0 Boiled, 28g 5.5 5.5 without fat, 28g 0.0 1.5 TONGUE Peeled, raw/cooked Bon bons, 28g 5.5 5.5 SOUP STOCK Ox, 28g 1.0 3.0 without fat, 28g 0.0 1.5 Candyfloss stick, T Pork lunch, 28g 0.5 2.5 SCOTCH EGGS Canned, 100g Made with cubes/powder, average each 3.0 3.0 TACO SHELLS TORTILLA CHIPS Mini, 21g each 2.0 2.0 Cream of chicken 3.0 3.0 all varieties, 284ml 0.5 0.5 Chewing gum, 1 stick 0.5 0.5 1 shell 2.5 2.5 Cream of mushroom 2.5 2.5 STOCK CUBES Chewing gum, 28g 7.0 7.0 Snack size, 50g each 4.0 4.0 PASTE Standard, 114g each 7.5 7.5 Cream of tomato 2.5 2.5 All varieties, each 1.0 1.0 sugar free, 5 pellets 0.5 0.5 TREACLE Lentil 2.0 2.0 SEAFOOD COCKTAIL STRAWBERRIES Chewy fruit, 28g 5.5 5.5 1 level tbsp 4.5 4.5 Black/golden, 1 level tbsp 2.0 2.0 Low calorie 1.0 1.0 28g 8.5 8.5 No sauce, 28g 0.0 1.0 Canned in juice, 100g 2.0 2.0 Coconut ice, 28g 5.0 5.0 TRIPE Minestrone 1.5 1.5 Foam, 28g 5.0 5.0 TAMARILLOS SEAFOOD STICKS Oxtail 2.0 2.0 Canned in syrup, 100g 3.5 3.5 Dressed, raw/cooked Fruit gums/jellies/ Pureed/cooked, 28g 0.5 0.5 average each 0.0 1.0 Vegetable 2.5 2.5 Pureed/cooked, 28g 0.5 0.5 without fat, 28g 0.0 0.5 pastilles, 28g 5.0 5.0 Raw, whole 0.0 0.0 SEAKALE Condensed, Raw, whole 0.0 0.0 TROUT STUFFING Fudge, 28g 6.0 6.0 TAMARIND Raw/cooked without fat 0.0 0.0 undiluted, 295g can 11. 5 11. 5 allsorts, 28g 5.0 5.0 Brown/rainbow, raw/ 28g 3.5 3.5 SEAWEED 400g can 16.0 16.0 Packet, dried, 28g dry 5.0 5.0 cooked without fat, 28g 0.0 2.0 Liquorice shapes, 28g 4.0 4.0 TANGERINES Dried powder, average Packet, made up as Lovehearts, 31g tube 5.5 5.5 TUNA Raw/cooked without fat 0.0 0.0 directed, 28g made up 2.0 2.0 of all flavours, 28g dry 5.0 5.0 45g tube 8.0 8.0 Cooked, 28g 0.5 0.5 Canned in brine, 28g 0.0 1.5 SEMOLINA SUET Dried powder, average Marshmallows, each 1.0 1.0 Raw, whole 0.0 0.0 Canned in oil, drained, 28g 1.0 2.5 28g 5.0 5.0 of all flavours, made up Reduced fat vegetable, 28g 10.0 10.0 28g 4.5 4.5 TAPIOCA Fresh, raw/cooked SESAME SEEDS with water, 284ml 8.5 8.5 Shredded/vegetable, 28g 11. 5 11. 5 Minties, 42g bag 8.5 8.5 28g 5.0 5.0 without fat, 28g 0.0 2.0 28g 8.5 8.5 SPAGHETTI SUGAR Nougat, 28g 5.5 5.5 TARAMASALATA TURBOT SHALLOTS Canned in Brown, 1 level tsp 1.0 1.0 Peanut brittle, 28g 7.0 7.0 1 level tbsp 4.0 4.0 Raw/cooked Raw/cooked without fat 0.0 0.0 tomato sauce, 100g 3.0 0.0 1 level tbsp 2.5 2.5 creams, 28g 6.0 6.0 28g 7.0 7.0 without fat, 28g 0.0 1.5 SHANDY SPAGHETTI BOLOGNESE 28g 5.0 5.0 , 28g 5.5 5.5 TAYBERRIES TURKEY Caster/demerara/ Polo Mints, Sugar Free, Canned, 330ml can 4.0 4.0 Average ready meal, Pureed/cooked, 57g 0.5 0.5 Average, icing/white, 1 level tsp 1.0 1.0 34g tube 4.0 4.0 Homemade, 284ml 4.5 4.5 360g serving 10.0 7.5 Raw, whole 0.0 0.0 meat only, 28g raw 0.0 1.5 1 level tbsp 3.0 3.0 Polos, all varieties, Canned, 100g 2.5 1.5 28g roasted without fat 0.0 2.5 28g 5.5 5.5 34g tube 7.0 7.0 og og og

Giblets, boiled, 28g 0.0 2.5 VODKA White, sparkling, 125ml 4.5 4.5 Meat & skin, 28g raw 0.5 2.5 25ml 2.5 2.5 142ml 5.5 5.5 28g roasted 0.5 2.5 35ml 4.0 4.0 175ml 6.5 6.5 Mince, lean, raw/cooked White, sweet, 125ml 6.0 6.0 without fat, 28g 0.0 1.5 W 142ml 6.5 6.5 Skin, 28g roasted 6.5 6.5 WATER CHESTNUTS 175ml 8.0 8.0 Steak in crumbs, grilled, 28g 2.5 3.5 WINKLES Raw/cooked without fat 0.0 0.0 113g steak 9.0 13.0 Shelled, boiled, 28g 0.0 1.0 TURNIP WATERCRESS 0.0 0.0 Raw/cooked without fat 0.0 0.0 WHEATGERM Y TZATZIKI 28g 4.0 4.0 YAMS 1 level tbsp 0.5 0.5 WHELKS 28g boiled 2.0 0.0 Shelled, boiled, 28g 0.0 1.0 28g raw 1.5 0.0 U WHISKY YEAST UGLI FRUIT 25ml 2.5 2.5 Dried, 1 level tsp 0.5 0.5 Pureed/cooked, 28g 0.5 0.5 35ml 4.0 4.0 28g 2.5 2.5 Raw, whole 0.0 0.0 WHITE PUDDING Fresh, 57g 1.5 1.5 YEAST EXTRACT V 28g 5.5 6.5 0.0 0.0 WHITEBAIT YOGURT VEAL In flour, deep fried, 28g 4.0 7.5 Drinking, 250ml bottle 9.0 9.0 Escalope, 28g raw 0.0 1.5 Raw/cooked Goats, 28g roasted without fat 0.0 3.0 without fat, 28g 0.0 2.5 fruit/flavoured, 100g 3.0 3.0 VECON 0.0 0.0 WHITECURRANTS Goats, natural, 100g 2.5 2.5 VEGEMITE Greek style, 0.0 0.0 Pureed/cooked, 85g 1.0 1.0 fruit/flavoured, 100g 4.0 4.0 VEGETABLE JUICE Raw, whole 0.0 0.0 WHITING Greek style, low fat, Average of all types, 142ml 1.5 1.5 natural, 100g 1.0 1.0 VEGETABLE In breadcrumbs, fried, 28g 1.5 2.5 Greek style, natural, 100g 3.5 3.5 Burgers, grilled, 28g 2.0 2.0 Raw/cooked Greek, cows, 100g 2.5 2.5 57g medium 4.5 4.5 without fat, 28g 0.0 1.0 Greek, sheeps, 100g 1.5 1.5 85g large 6.5 6.5 WINE Low fat, Fingers, baked/grilled, Alcohol free, 125ml 1.5 1.5 fruit/flavoured, 100g 2.0 2.0 28g each 3.0 3.0 175ml 2.0 2.0 Low fat, natural 0.5 0.5 Quarterpounders, Barley, 142ml 4.5 4.5 Muesli/nut, 100g 1.5 1.5 grilled, 28g 2.5 2.5 Low alcohol, 125ml 1.5 1.5 Organic, natural, 100g 1.0 1.0 113g each 10.0 10.0 175ml 2.0 2.0 Soya, sweetened, 100g 2.0 2.0 VENISON Marsala, 50ml 4.0 4.0 Very low fat, 28g raw 0.0 1.5 Mulled, homemade, 142ml 14.0 14.0 fruit/flavoured, 100g 0.5 0.5 28g roasted without fat 0.0 2.5 Red, 125ml 4.5 4.5 Very low fat, natural 0.0 0.0 VERMOUTH 142ml 5.0 5.0 Whole milk, 175ml 6.0 6.0 childrens, fruit, 100g 2.5 2.5 Dry, 50ml 2.5 2.5 Rose, 125ml 4.5 4.5 Whole milk, fruit, 100g 3.0 3.0 Sweet, 50ml 4.0 4.0 142ml 5.0 5.0 Whole milk, natural, 100g 0.5 0.5 VINE LEAVES 175ml 6.0 6.0 Whole milk, thick & Raw/cooked without fat 0.0 0.0 White, dry, 125ml 4.0 4.0 creamy twinpot, fruit, 100g 3.5 3.5 VINEGAR 142ml 4.5 4.5 YORKSHIRE PUDDING All varieties 0.0 0.0 175ml 6.0 6.0 28g cooked 3.0 3.0 White, medium, 125ml 4.5 4.5 142ml 5.5 5.5 175ml 6.5 6.5