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.

• Aniseed Rings, Chocolate Coated
• Baci Chocolates
• Breakaway
• Cadbury Boost
• Cadbury Crunchie Bar
• Cadbury Dairy Milk
• Cadbury Favourites
• Cadbury Lite Chocolate
• Cadbury Old Jamaica - Rum'N'Raisins
• Cadbury Roses
• Cadbury Snack
• Caramello
• Caramello Koala
• Cherry Ripe
• Choc Bits, Milk Chocolate
• Choc-coated Honeycomb
• Chocolate Eclairs
• Dove Bar
• Dove Block, Milk Chocolate
• Fantales
• Ferrero Rocher
• Freddo Frog
• Kit Kat, Original
• Lindt Chocolate Santa
• Lindt Crunchy Caramel
• Lindt Dark Chocolate (85% Cocoa)
• M&Ms
• M&Ms Peanut
• Maltesers
• Mars Bar
• Mars Bar Snack Size
• Picnic
• Rocky Road
• Smarties
• Snickers
• Time Out
• Toblerone
• Twirl
• Twix
• Violet Crumble
• Violet Crumble (pieces)
• Whitmans Chocolates
• Whittaker's Dark Orange Chocolate

Aniseed Rings, Chocolate Coated Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 piece, 9g 38 160 1 1 6.5 0.5 14 3 pieces 115 480 3.5 3 19.5 1.5 41 5 pieces 190 795 5.5 5.3 32.5 2 68 10 pieces 380 1595 11 10.5 65.5 4.5 135

Baci Chocolates Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 piece 85 345 6 0.5 6.5 1 0 2 pieces 166 695 11.5 0.5 13.5 2 0 1/2 Packet, 5 pieces 415 1735 29 1.5 33.5 5 0 Whole Packet, 10 pieces 830 3470 58 3 68 10.5 0

Breakaway Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 50g bar 267 1115 15.5 9 28.5 3.5 50 King Size 68g bar 362 1515 21 12.5 38.5 5 68 Snack Pack 75g bar 402 1680 23.5 14 42.5 5.5 68

Cadbury Boost Serving Size Cals kJ Fat Sat Fat Carb Pro Sod Snack size, 14 grams 73 305 4 3 8.5 0.5 27 Regular size, 60 grams 313 1310 17 12 36 3 116 Twin pack, 77 grams 402 1680 22 15.5 46 4 149

Cadbury Crunchie Bar Serving Size Cals kJ Fat Sat Fat Carb Pro Sod Regular size, 50 grams 243 1015 10.5 6.5 35 2.5 170 King size, 80 grams 390 1625 16.5 10 55.5 4 272

Dairy Milk Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 Square, 4.3g from 250g Bar 23 95 1.5 1 2.5 0.3 4 1 Row, 30g, 6 pieces 160 665 9 5.5 17 2.5 25 55g Bar 292 1220 16 10 31.5 4.5 45 75g Bar 400 1665 22 13.5 43 6 62 250g Bar 1330 5550 74 45 143 20 205

Cadbury Favourites Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 piece, 9.7g 47 195 2 1.3 6 0.5 14 5 pieces 234 980 11 6.5 30 2.5 68 10 pieces 470 1960 22 13.5 60 5.5 136 300g Box (31 pieces) 1449 6060 69 42 185 17 420

Cadbury Lite Chocolate Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 1 square, 3.6g 16 70 1 0.5 1.5 0.2 1 2 1 row, 3 squares, 11g 50 210 3 2 4 0.5 2.5 5 2 rows, 6 squares, 21g 95 395 5.5 3.5 8 1 4.5 10 4 rows, 12 squares, 42g 190 495 11 6.5 15.5 2.5 9.5 19 Whole block, 7 rows, 75g 340 1420 19.5 12 28 4.5 17 35

Cadbury Old Jamaica - Rum'N'Raisins Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 square, 4.2 grams 20 85 1 0.5 2.5 0.2 2 1 row, 6 squares, 25 grams 120 505 6 4 15 1.5 10 1/2 bar, 5 rows, 125 grams 605 2525 30.5 19 74.5 7 50 Whole bar, 10 rows, 250 grams 1210 5050 61 38 149 13.5 100

Cadbury Roses 250g box Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 piece, 11g average 53 220 2.5 1.5 7 0.5 9 3 pieces 160 665 7.5 4.5 21 1.5 26 250g pack (23 pieces) 1205 5025 57.5 35 158 12.5 198

Cadbury Snack Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 row of a 250g block, (4 pieces), 42g 200 845 9.5 6 26.5 2.5 38 2 rows (8 pieces), 84g 405 1690 18.5 12 53.5 5 76 1/2 block (3 rows), 126g 605 2535 28 17.5 80 7.5 113 1 block, (6 rows), 252g 1210 5065 56 35.5 160 15 227

Caramello Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 piece, 3.5g 17 70 1 0.5 2 0.2 6 4 pieces, 14g 69 285 3.5 2 8 1 22 1/2 packet, (8 pieces), 28g 137 575 7 4.5 16.5 2 45 1 packet, (16 pieces), 55g 270 1130 14 8.5 32 3.5 88

Caramello Koala Serving Size Cals kJ Fat Sat Fat Carb Pro Sod Bar, 20g 100 410 5 3 11.5 1.5 30 Giant, 40g 195 825 10 6 23.5 2.5 60 Twin Pack, 40g 195 825 10 6 23.5 2.5 60

Cherry Ripe Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 18g, Treat size bar 85 350 4.5 3.5 10.5 0.5 8 55g bar 255 1065 13 10.5 31.5 2 23 85g bar 395 1650 20.5 16 49 3 36

Choc Bits, Milk Chocolate Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 20 pieces, 10g 54 225 3 2 5.5 1 10 1/4 cup, 45g 244 1020 14 8 25.5 3.5 45 1/2 cup, 90g 489 2045 28 16 51.5 7 90 1/2 Packet, 125g 679 2840 39 22.5 71.5 9.5 125 Whole Packet, 250g 1358 5675 78.5 45 142.5 19.5 250

Choc-coated Honeycomb Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 piece, 12g 57 240 2 2 9 0.5 30 5 pieces, 60g 286 1195 10.5 10.5 45.5 2 150 10 pieces, 120g 572 2395 21.5 21 90.5 3.5 300

Chocolate Eclairs Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 Eclair, 6.6g 30 120 1 0.5 4.5 0.1 16 5 Eclairs, 33g 147 610 5.5 2.5 23.5 0.5 82 10 Eclairs, 66g 293 1225 10.5 5 47 1.5 164 1 pkt, (approx. 32 Eclairs), 211g 937 3915 34 16.5 150 4.5 523

Dove Bar Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 16g, Fun Size bar 88 365 5 3 9.5 1 13 48g, Regular Bar 263 1100 15 9 28.5 3.5 40

Dove Block, Milk Chocolate Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 row (27g), 200g Block 148 620 8.5 5 16 2 23 2 rows (54g), 200g Block 296 1235 17 10.5 32 3.5 45 10 rows (270g), 200g Block 1480 6185 84 51.5 160 18.5 227

Fantales Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 piece, 7g 30 125 1 1 5 0.2 11 5 pieces 150 625 5.5 5 23.5 1 56 10 pieces 300 1245 11 10 47 2 112 Small Packet, 90g 385 1600 14.5 13 60.5 2.5 144 Large Packet, 180g 765 3205 28.5 25.5 121 5 288

Ferrero Rocher Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 piece, 12.5g 72 300 5 1.5 5.5 1 6 3 pieces 215 905 15.5 5 16 3.5 17 16 pieces, 200g pack 1154 4825 82.5 27 86.5 17.5 88

Freddo Frog Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 12g, share pack size 63 265 3.5 2 7 1 11 40g, giant size 210 885 12 7.5 23 3.5 36

Kit Kat, Original Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 17g fun size bar, 2 fingers 90 370 4.5 3 10.5 1 17 20g bar, 2 fingers 105 435 5.5 3.5 12.5 1.5 20 45g bar, 4 fingers 235 980 12 8 28 3 45 60g bar, Chunky 315 1315 16.5 10.5 36.5 4 57

Lindt Chocolate Santa Serving Size Cals kJ Fat Sat Fat Carb Pro Sod Small, 10 grams 57 236 3.5 2 5.5 0.5 7 Medium, 70 grams 382 1595 23 13.5 39 4.5 47 Large, 125 grams 680 2850 41.5 24.5 69.5 8 84 Extra Large, 200 grams 1090 4560 66.5 39 111 12.5 134

Lindt Crunchy Caramel Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 piece, 10 grams 50 220 3 1.5 6.5 0.5 12 4 pieces, 40 grams 210 875 11 6.5 25 2 48 Whole Block, 10 pieces, 100 grams 525 2190 28 16 63 5 120

Lindt Dark Chocolate (85% Cocoa) Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 square, 10g 53 220 4.5 3 2 1 4 4 squares, 40g 210 885 18.5 11 7.5 4.5 16 10 squares (1 block), 100g 530 2210 46 28 19 11 40

M&Ms Milk Chocolate Serving Size Cals kJ Fat Sat Fat Carb Pro Sod Fun size, 13.5g 65 275 3 1.5 9.5 0.5 10 30 pieces, 30g 145 615 6.5 4 20.5 1.5 22 55g Pack 270 1130 11.5 7 38 2.5 41 250g Pack 1225 5125 52.5 31.5 172 12 185

M&Ms Peanut Serving Size Cals kJ Fat Sat Fat Carb Pro Sod Fun size, 13.5g 70 295 3.5 1.5 7.5 1.5 7 30 pieces, 30g 155 650 8 3.5 17 3 17 55g Pack 285 1195 15 6 31 5.5 30 250g Pack 1300 5425 68.5 27.5 141 24.5 138

Maltesers Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 16g Treat size packet 80 335 3.5 2 10.5 1 19 45g packet 225 945 10 6.5 30 3 54 King size, 60g packet 300 1260 13.5 8.5 40 4 72 100g box 500 2100 22.5 14 67 6.5 120

Mars Bar Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 22g, Fun size bar 100 420 4 2.5 15.5 0.5 28 44.5g, Lite bar 175 740 5.5 3 28.5 1.5 81 53g bar 240 1010 9 5.5 37.5 2 67 80g, King size bar 365 1530 14 8 56 2.5 102

Mars Bar Snack Size Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 bar, 40 grams 185 765 7 4 28 1.5 51 2 bars 365 1530 14 8 56 2.5 102 Whole Packet, 3 bars 550 2290 21 12.5 84.5 4 152

Picnic Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 23g bar 120 510 7 3 12.5 2 49 46g bar 245 1020 14 6 25.5 4 97 King Size, 70g bar 410 1710 23.5 10 42.5 6.5 462

Rocky Road Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 85g bar or piece 395 1640 17 9.5 53.5 5.5 52 200g piece 925 3860 40 22 126 12.5 122

Smarties Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 14g Fun size box 65 280 2.5 1.5 10 1 9 50g box 240 1000 9.5 5.5 35 3 33 Giant, 70g packet 335 1400 13.5 8 49 4 46 280g packet 1340 5600 53.5 31.5 196 15.5 182

Snickers Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 22g bar, Fun size 110 450 5.5 2 12.5 2 62 60g bar 295 1230 14.5 6 34 5 169 King size, 80g bar 390 1640 19.5 8 45 7 225

Time Out Serving Size Cals kJ Fat Sat Fat Carb Pro Sod Fun Size Bar, 12g 65 270 3.5 2 7.5 0.5 15 Regular Bar, 40g 215 890 11.5 6.5 24.5 2 49 King Size Bar, 60g 320 1340 17.5 10 37 3.5 74

Toblerone Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 piece (8.3g) of 100g bar 45 185 2.5 1.5 5 0.5 5 1 piece, (13.4g) of 200g bar 70 295 4 2.5 8 0.5 8 3 pces of 100g bar, 25g 130 555 7.5 4.5 15 1.5 14 35g bar 185 775 10.5 6 21 2 20 3 pieces of 200g bar, 40g 210 885 12 7 24 2 22 100g bar, 12 pieces 530 2210 30 17.5 60 5.5 56 200g bar, 15 pieces 1060 4420 60 35 119 10.5 112 1 Kg bar 5290 22100 300 175 595 53 560

Twirl Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 15g, Fun size bar 80 335 4.5 3 8.5 1 12 39g, twin finger bar 210 875 12 7.5 22.5 3 32 58g, three finger bar 310 1300 17.5 11 33 4.5 47

Twix Serving Size Cals kJ Fat Sat Fat Carb Pro Sod Regular Bar, 58g 295 1225 14.5 8.5 37.5 2.5 89 King Size Bar, 80g 405 1690 20 12 52 3.5 122

Violet Crumble Serving Size Cals kJ Fat Sat Fat Carb Pro Sod Fun Size Bar, 21g 95 405 3.5 3.5 15.5 0.5 39 Regular Bar, 50g 235 985 8.5 8.5 38 1 90 King Size Bar, 80g 375 1575 13.5 13.5 60.5 2 144

Violet Crumble (pieces) Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 piece, 10.8g 50 210 2 2 8 0.5 20 5 pieces 255 1060 9.5 9 40 1.5 100 14 pieces 710 2965 26.5 26 113 3.5 280 1 packet, 28 pieces 1420 5930 53 52 225 7.5 559

Whitmans Chocolates Serving Size Cals kJ Fat Carb Pro 1 piece 62 260 3 8 1 4 piece box 250 1050 12 33 4.5 8 piece box 500 2095 24 66 9

Whittaker's Dark Orange Chocolate Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 piece, 6 grams 30 130 1.5 1 4 0.5 3 1 row, 4 pieces, 24 grams 125 510 6 4 15.5 1 10 Whole block, 11 rows 1350 5635 69 44 170 12 111