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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.

Bananas



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
Small, 130g with skin 85 350 0.3 0 19.5 1 2 1
Medium, 170g with skin 110 450 0.3 0 25 1.2 3 1
Large, 210g with skin 130 555 0.4 0 31 1.5 3.5 1

Green Grapes



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
100g 70 290 0 0 18 0.7 1 2
250g 175 720 0 0 45.5 2 2.5 5
500g 345 1440 0 0 90.5 3.5 5 10

Orange Juice



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1 glass, 200mL 75 320 0.2 0 17 1 0.2 4
300mL bottle 115 480 0.3 0 25.5 1.2 0.3 6
500mL bottle 190 800 0.5 0 42.5 2 0.5 10
1 litre carton 380 1600 1 0 85 4 1 20

Red Grapes



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
100g 70 290 0 0 18 0.5 1 2
250g 175 720 0 0 45.5 2 2.5 5
500g 345 1440 0 0 90.5 3.5 5 10

Ribena



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod
250ml carton 105 445 0 0 25.5 0 11
330ml Squeeze Pack 140 585 0 0 33.5 0 17
300ml bottle 210 885 0 0 51 0 23
1 Litre Carton 420 1770 0 0 102 0 45

Strawberries



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1 Small, 15g 5 20 0 0 1.2 0.1 0.3 0
1 Medium, 30g 10 40 0.1 0 2.3 0.2 0.6 0
1 Large, 40g 13 55 0.1 0 3 0.3 0.8 0
1 Extra Large, 50g 17 70 0.2 0 4 0.3 1 0
1 Giant, 70g 25 95 0.2 0 5.5 0.5 1.5 1

Strawberry Punnet



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1 Medium, 30g 10 40 0.1 0 2.3 0.2 0.6 0
3 Medium, 90g 30 120 0.3 0 7 0.6 2 1
250g Punnet (8-9 medium) 90 365 1 0 20.5 2 5.5 3
500g Punnet 165 680 1.5 0.1 38.5 3.5 10 5

Turkish Apricots



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1 piece, 6g 10 50 0 0 3 0.1 0.5 13
3 pieces 35 150 0.1 0 8.5 0.5 1 40
5 pieces 60 250 0.2 0.1 14.5 1 2 66
10 pieces 120 495 0.3 0.1 29 1.5 4 132

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