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.

• Butter
• Margarine

Butter Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 teaspoon, 5g, Light 18 75 2 1 0.1 0 25 1 teaspoon, 5g, Regular 31 130 3.5 1.5 0.1 0 23 1 tablespoon, 20g, Light 73 305 8 3.5 0.5 0.1 100 1 tablespoon, 20g, Regular 125 525 14 6 0.3 0.2 92

Margarine Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 teaspoon, 5g, Light 20 90 2.5 0.5 0 0 18 1 teaspoon, 5g, Regular 30 120 3.5 1 0 0 30 1 tablespoon, 20g, Light 85 355 9.5 2.5 0.1 0.1 72 1 tablespoon, 20g, Regular 115 485 13 3.5 0.1 0.1 118