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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.

Almonds



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod Cal
10 pieces, 12 grams 69 290 6 0.5 2.5 2.5 1.5 0 31
1/4 cup, (29 pieces) 35 grams 200 840 17 1.5 7.5 7.5 4 0 92
1/2 cup, 71 grams 410 1710 35 2.5 15.5 15 8.5 1 187
1 cup, 142 grams 820 3420 70 5.5 31 30 17.5 1 375

Raw cashews



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod Cal
15 gram serve (10 nuts) 85 360 7 1.5 5 2.5 0.5 2 7
30 grams serve (20 nuts) 175 720 14 3 10 4.5 1 5 14
50 gram serve 290 1200 23 4.5 16.5 8 1.5 8 23
100 gram serve 575 2400 46.5 9 32.5 15.5 3 16 45

Dried Fruit and Nut Mix



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1/4 cup, 40 grams 184 770 11.5 1 17.5 3 2.5 10
1/2 cup, 80 grams 367 1535 22.5 2.5 34.5 6.5 5 20
1 cup, 160 grams 734 3070 45.5 5 69.5 13 9.5 40

Raw hazelnuts



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod Cal
1/4 cup (30 pieces), 30 grams 190 790 18 1.5 5 4.5 3 0 34
1/2 cup, 60 grams 377 1580 36.5 2.5 10 9 6 0 68
1 cup, 120 grams 755 3155 73 5.5 20 18 11.5 0 137

Raw pecans



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod Cal
1/4 cup, 30 grams 207 865 21.5 2 4 2.5 3 0 21
1/2 cup, 60 grams 415 1735 43 3.5 8.5 5.5 6 0 42
1 cup, 120 grams 829 3465 86.5 7.5 16.5 11 11.5 0 84

Raw walnuts



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod Cal
1/4 cup (8 halves), 30 grams 210 870 20.5 1.5 1 4.5 2 1 27
1/2 cup, 60 grams 415 1740 41.5 2.5 2 8.5 4 2 54
1 cup, 120 grams 835 3480 83 5.5 3.5 17.5 8 4 108

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