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.

• Potatoes

Potatoes Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod Cal 1 small, 60g 40 175 0.1 0 9.5 1 1.5 4 5 1 medium, 140g 100 410 0.1 0 22 2.5 3.5 8 12 1 large, 220g 155 645 0.2 0 34.5 3.5 5.5 13 20 1 extra large, 300g 210 880 0.3 0.1 47 5 7 18 27