Nutrition Guide

Rump Steak

Beef

grams

100g

calories

177

protein

31.5g

fat

5.5g

carbs

0g

grams

150g

calories

266

protein

47.2g

fat

8.2g

carbs

0g

grams

200g

calories

354

protein

63g

fat

11g

carbs

0g

grams

250g

calories

442

protein

78g

fat

13.8g

carbs

0g

Beef Mince 95% Lean

Beef

grams

100g

calories

146

protein

21g

fat

6.8g

carbs

0g

grams

150g

calories

219

protein

31.5g

fat

10g

carbs

0g

grams

200g

calories

292

protein

42g

fat

13.6g

carbs

0g

grams

250g

calories

365

protein

52g

fat

17g

carbs

0g

Eye Fillet Steak

Beef

grams

100g

calories

178

protein

32g

fat

5.5g

carbs

0g

grams

150g

calories

267

protein

48g

fat

8.2g

carbs

0g

grams

200g

calories

356

protein

64g

fat

11g

carbs

0g

grams

250g

calories

445

protein

80g

fat

13.8g

carbs

0g

Sirloin Steak

Beef

grams

100g

calories

162

protein

30g

fat

4.3g

carbs

0g

grams

150g

calories

243

protein

45.6g

fat

6.5g

carbs

0g

grams

200g

calories

324

protein

60g

fat

8.6g

carbs

0g

grams

250g

calories

405

protein

76g

fat

10g

carbs

0g

Scotch Fillet Steak

Beef

grams

100g

calories

181

protein

31g

fat

6g

carbs

0g

grams

150g

calories

272

protein

47.2g

fat

9g

carbs

0g

grams

200g

calories

362

protein

63g

fat

12g

carbs

0g

grams

250g

calories

452

protein

78g

fat

15g

carbs

0g

Salmon

Fish

grams

100g

calories

236

protein

24.3g

fat

15.5g

carbs

0g

grams

150g

calories

354

protein

36.4g

fat

23g

carbs

0g

grams

200g

calories

472

protein

48.6g

fat

31g

carbs

0g

grams

250g

calories

590

protein

60g

fat

38.8g

carbs

0g

Chicken Breast

Chicken

grams

100g

calories

165

protein

31g

fat

3.6g

carbs

0g

grams

150g

calories

248

protein

46.5g

fat

5.4g

carbs

0g

grams

200g

calories

330

protein

62g

fat

7g

carbs

0g

grams

250g

calories

413

protein

77g

fat

9g

carbs

0g

Pork Loin Chop

Pork

grams

100g

calories

164

protein

30g

fat

4.5g

carbs

0g

grams

150g

calories

246

protein

45.9g

fat

6.8g

carbs

0g

grams

200g

calories

328

protein

61.2g

fat

9g

carbs

0g

grams

250g

calories

410

protein

76.5g

fat

11g

carbs

0g

Pork Butterfly Steak

Pork

grams

100g

calories

157

protein

32g

fat

2.8g

carbs

0g

grams

150g

calories

236

protein

48g

fat

4.2g

carbs

0g

grams

200g

calories

314

protein

65g

fat

5.6g

carbs

0g

grams

250g

calories

392

protein

81g

fat

7g

carbs

0g

Pork Medallion Steak

Pork

grams

100g

calories

151

protein

29g

fat

3.5g

carbs

0g

grams

150g

calories

226

protein

44.2g

fat

5.2g

carbs

0g

grams

200g

calories

302

protein

59g

fat

7g

carbs

0g

grams

250g

calories

378

protein

73g

fat

8g

carbs

0g

Brown Rice

Rice

grams

100g

calories

153

protein

2.9g

fat

1g

carbs

31.8g

grams

150g

calories

230

protein

4.4g

fat

1.5g

carbs

47.7g

grams

200g

calories

306

protein

5.8g

fat

2g

carbs

63.6g

grams

250g

calories

382

protein

7.3g

fat

2.5g

carbs

79g

grams

Half Cup (80g)

calories

122

protein

2.3g

fat

0.8g

carbs

25.4g

White Rice

Rice

grams

100g

calories

161

protein

2.7g

fat

0.1g

carbs

36g

grams

150g

calories

242

protein

4.1g

fat

0.2g

carbs

54g

grams

200g

calories

322

protein

5.4g

fat

0.2g

carbs

72g

grams

250g

calories

403

protein

6.8g

fat

0.3g

carbs

90g

grams

Half Cup (80g)

calories

129

protein

2.2g

fat

0.1g

carbs

28.8g

Basmati Rice

Rice

grams

100g

calories

108

protein

2.6g

fat

0.5g

carbs

22.6g

grams

150g

calories

162

protein

3.9g

fat

0.8g

carbs

33.9g

grams

200g

calories

216

protein

5.2g

fat

1g

carbs

45.2g

grams

250g

calories

270

protein

6.5g

fat

1.2g

carbs

56.5g

grams

Half Cup (80g)

calories

86

protein

2.1g

fat

0.4g

carbs

18.1g

Artichoke

Vegetable

serving size

150g

calories

53

Asparagus

Vegetable

serving size

6 spears (60g)

calories

45

Beetroot

Vegetable

serving size

1 medium raw (83g)

calories

37

Broccoli

Vegetable

serving size

1 cup (156g)

calories

48

Brussel Sprouts

Vegetable

serving size

1 cup (156g)

calories

58

Cabbage

Vegetable

serving size

100g

calories

22

Carrot

Vegetable

serving size

1 medium (140g)

calories

45

Cauliflower

Vegetable

serving size

6 florets (108g)

calories

27

Celery

Vegetable

serving size

4 stalks (120g)

calories

18

Corn

Vegetable

serving size

1 medium (100g)

calories

94

Cucumber

Vegetable

serving size

1 medium (500g)

calories

60

Eggplant

Vegetable

serving size

1 cup cubes (82g)

calories

17

Green Beans

Vegetable

serving size

100g

calories

21

Lettuce

Vegetable

serving size

100g

calories

16

Mushrooms

Vegetable

serving size

Half cup (60g)

calories

15

Peas

Vegetable

serving size

Quarter cup (40g)

calories

24

Sweet Potato

Vegetable

serving size

100g

calories

71

White Potato

Vegetable

serving size

100g

calories

60

Pumpkin

Vegetable

serving size

100g

calories

49

Tomato

Vegetable

serving size

1 medium (150g)

calories

27

Cherry Tomatoes

Vegetable

serving size

1 cup (149g)

calories

27

Zucchini

Vegetable

serving size

1 medium (232g)

calories

35

Apple

Fruit

serving size

1 medium (138g)

calories

68

Apricot

Fruit

serving size

1 large (60g)

calories

23

Avocado

Fruit

serving size

1 small quarter (45g)

calories

56

Banana

Fruit

serving size

1 medium (110g)

calories

99

Blueberries

Fruit

serving size

Half cup (75g)

calories

39

Cherries

Fruit

serving size

16 cherries (85g)

calories

51

Cranberries

Fruit

serving size

1 cup (110g)

calories

51

Dates

Fruit

serving size

2 (20g)

calories

51

Figs

Fruit

serving size

1 large (85g)

calories

40

Grapes

Fruit

serving size

100g

calories

47

Orange

Fruit

serving size

1 medium (163g)

calories

68

Peach

Fruit

serving size

1 medium (108g)

calories

51

Pear

Fruit

serving size

1 small (99g)

calories

54

Pomegranate

Fruit

serving size

1/4 cup (20g)

calories

60

Raspberries

Fruit

serving size

1 cup (100g)

calories

54

Red Grapefruit

Fruit

serving size

1 medium (138g)

calories

46

Strawberries

Fruit

serving size

10 medium (19g)

calories

49