Portion size is critically important for weight control. It is easy to lose sight of portion size and unwittingly consume excessive food and calories – even if the fat content is low or even zero! This guide contains a growing series of popular foods showing portion sizes with their calorie, fat and carbohydrate content.

• Ritz Crackers Reduced Fat
• Arnott's Jatz Light 97% Fat Free
• Arnotts Jatz Crackers
• Arnotts Sao Crackers
• Arnotts Water Crackers
• Nabisco Chicken In A Biskit
• Rice Crackers
• Rice Snacks
• Waterthins Sesame Wafer Crackers

Arnott's Jatz Light 97% Fat Free Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 1 cracker 15 65 0.1 0 3 0.5 0.1 29 3 crackers 46 195 0.3 0.1 9 1.5 0.4 87 5 crackers 75 320 0.5 0.1 15 2.5 0.7 144 10 crackers 155 640 1 0.3 30 5 1.5 289 Whole packet, 180 g 725 3040 4.5 1.3 143 23.5 7 1368

Jatz Crackers Serving Size Cals kJ Fat Carb Pro 1 cracker 18 80 1 3 0.5 3 crackers 50 210 3 9 1.5 5 crackers 90 380 5 15 2.5 10 crackers 180 755 10 30 5 Whole packet, 250g 1170 4900 46 170 19

Sao Crackers Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 1 cracker 40 165 1.5 0.5 5.5 1 0.3 65 3 crackers 115 490 4.5 1.5 16 3 1 193 5 crackers 195 815 7 2.5 26.5 5 1.5 323 10 crackers 390 1635 14.5 5.5 53.5 10.5 3 645 Whole packet, 250g 1140 4750 42 16 155 30 9 1875

Water Crackers Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 1 cracker 13 55 0.2 0.1 2.5 0.3 0.1 20 3 crackers 40 160 0.5 0.3 7 1 0.3 60 5 crackers 65 270 1 0.5 11.5 1.5 0.5 101 10 crackers 130 535 2 1 23.5 3.5 1 201 Whole packet, 125g 535 2240 9 4 97 14.5 5 838

Nabisco Chicken In A Biskit Serving Size Cals kJ Fat Sat Fat Carb Pro 10 biscuits, 22g 120 500 6.5 3.5 13.5 2 22 biscuits, 50g 265 1110 14.5 7.5 30 4.5 1/2 box, 100g 530 2220 29 15 60 9 Whole box, 200g 1060 4440 58 30 120 18

Rice Crackers Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 1 cracker 7 30 0.1 0 1.5 0.1 0 13 5 crackers 35 150 0.5 0.1 7 0.5 0.1 65 1 row, 16 crackers, 30g 115 485 2 0.2 22 2 0.2 209 1/2 packet, 2 rows, 75g 320 1345 6 0.6 61 5.5 0.5 576 Whole packet, 4 rows, 150g 640 2685 11.5 1 122 10.5 1.2 1152

Rice Snacks Serving Size Cals kJ Fat Carb Pro 1 small bowl, 25g 103 435 1 22 2 1 medium bowl, 50g 205 860 1.5 44 4 1 large bowl, 75g packet 310 1300 2 65 6 1 packet, 100g 410 1720 3 87 8

Waterthins Sesame Wafer Crackers Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 1 cracker, 1.7 grams 7 30 0.1 0 1.5 0.2 0.1 21 5 crackers 35 140 0.4 0.2 6.5 1 0.4 104 10 crackers 65 280 0.7 0.3 13 2 1 207 1/2 Packet, 75 grams 295 1240 3.5 1.5 57.5 8 4 915 Whole Packet, 150 grams 595 2475 6.5 2.5 115 16 7.5 1830