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Nutritional Information

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.

BBQ Shapes



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1 piece 12 50 0.5 0.3 1.5 0.2 0.1 17
5 pieces 60 250 3 1.5 7.5 1 0.5 86
10 pieces 120 500 6 2.5 14.5 2.5 1 173
1 bowl (16 pieces), 37g 190 805 9.5 4.5 23.5 4 1 277
70g packet 365 1530 17.5 8 44.5 7 2 526
100g (1/2 of 200g box) 520 2185 25 11.5 63.5 10 3 752
200g box 1045 4370 50.5 23.5 127 20.5 6.5 1504

Pizza Shapes



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1 piece 10 45 0.5 0.2 1.5 0.2 0.1 14
10 pieces 115 470 5 2.5 14.5 2.5 1 145
1 bowl (16 pieces), 35g 180 755 8 4 23 4 1.5 231
70g packet 360 1500 16 7.5 45.5 7.5 2.5 460
100g (1/2 of 200g box) 510 2140 23 11 65 11 3.5 657
200g box 1025 4285 46 21.5 130 21.5 7 1315

Corn Chips



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
19g snack packet 95 390 5 1 10 2 0.7 107
50g packet 245 1030 13.5 3 26.5 4.5 2 283
215g packet 1060 4430 58 14 114 20 8 1215

Cheetos



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1 ball 3 12 0.2 0.1 0.3 0 0 5
20 balls, 10g 55 230 3.5 1.5 5.5 0.5 0.1 97
50g packet 275 1155 17 8.5 27.5 3 0.7 483
100g packet 555 2310 33.5 17 55 6 1.5 966

Cheezels



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod
1 Cheezel 9 40 0.5 0.2 1 0.1 21
Small bowl (12 cheezels), 20g 105 445 6 3 11 1.5 244
50g packet 265 1105 15.5 7 28 3.5 611
125g box 660 2765 38.5 18 69.5 9.5 1526
200g packet 1058 4425 61.5 28.5 111 15 2442

Doritos



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1 corn chip 11 50 0.6 0.3 1.3 0.2 0.1 13
Small bowl (9 chips), 20g 104 435 5.5 2.5 11.5 2 0.7 114
50g packet 260 1090 13.5 6.5 29.5 4.5 2 285
100g packet 520 2175 27 13.5 59 9 3.5 569
230g packet 1195 5005 62 30.5 135 20.5 8 1309

Lolly Gobble Bliss Bombs



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod
1/2 cup, 30 grams 110 455 2.5 2 20 1 172
1 cup, 60 grams 217 905 4.5 4 40.5 1.5 344
1/2 packet, 87.5 grams 316 1320 7 5.5 58.5 2.5 501
Whole packet, 175 grams 632 2645 13.5 11.5 117 4.5 1003

Peanuts



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod
20g 117 490 9.5 1.5 1.5 6 119
50g packet 293 1225 24 3.5 4 14.5 298
100g, 1/2 cup 586 2450 48 7.5 8 29 596
170g packet 1992 8330 165 25 28 99 2026

Popcorn # 1



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod
Midi, 50g, 5 cups 235 985 12.5 7.5 26.5 4.5 490
Maxi, 95g, 9.5 cups 447 1865 24 14.5 50 8.5 931
Mega, 130g, 13 cups 611 2555 32.5 20 68.5 11.5 1274

Popcorn # 2



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod
Small (4 cups), 36g 170 705 9 5.5 19 3 353
Medium (5 cups), 45g 210 885 11.5 7 23.5 4 441
Large (13 cups), 115g 540 2260 28.5 17.5 60.5 10 1127
Maxi (22 cups), 200g 940 3930 50 30.5 105 17.5 1960

Popcorn, Caramel



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1/2 cup, 25 grams 110 450 3 1 20 1 1.3 52
1 cup 215 900 6.5 2 39.5 2 2.5 103
2 cups 430 1805 13 3.5 79 4 5 206
1/2 Packet, 150 grams 645 2705 19 5.5 119 5.5 8 309
Whole Packet, 300 grams 1295 5410 38.5 11 237 11.5 15.5 618

Potato Crisps



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1 crisp, average size, 1.5g 8 32 0.5 0.2 0.5 0.1 0 9
Multipack, 20g packet 100 425 6.5 2.5 9 1.5 0.5 120
50g packet 255 1065 16 5.5 23 4 1.5 301
100g packet 510 2130 32 11.5 46 8.5 3 601
200g packet 1020 4260 64 22.5 92 17 6 1202

Pringles



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1 crisp, 2g 11 45 0.7 0.2 1 0.1 0.1 11
10 crisps, 20g 110 450 7 2 10 1 0.7 106
50g can, 27 crisps 270 1125 18 5 24.5 2 2 265
100g, 1/2 of 200g can 540 2250 36 10 49 4 3.5 530
200g can, 95 crisps 1075 4500 72 20 98 8 7 1060

Twisties



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
20g serve, small bowl 100 415 4.5 2.5 13 1.5 0.3 212
50g packet 250 1040 11.5 6 32.5 3.5 0.7 530
100g packet 500 2080 23 11.5 64.5 7.5 1.3 1060
190g packet 945 3950 44 22 123 14 2.5 2014

Waterthins Cheese Twists, Classic Cheddar



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod
1 piece, 9g 40 160 1.5 1 5.5 1.5 111
3 pieces 120 490 4 2.5 16 4 332
5 pieces 195 810 6.5 4.5 27 6.5 554
10 pieces 390 1625 13 9 54 13 1107
Whole Packet, 12 pieces, 110g 475 1985 16 11 66 16 1353

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