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.

• Peanut Butter

Peanut Butter Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 metric teaspoon, 5 grams 30 130 2.5 0.5 1 1 32 Portion pack, 10 grams, 2 teaspoons 60 260 5.5 1 1.5 2 65 1 metric tablespoon, 20 grams 125 520 10.5 2 3 4 129 1 heaped teaspoon, 20 grams 125 520 10.5 2 3 4 129 1 heaped tablespoon, 30 grams 187 785 16 3 4.5 6 194 Small Jar, 200 grams 1250 5220 105 19 30.5 41 1294 Medium Jar, 375 grams 2340 9790 197 36 57 77 2426