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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.

Baked Muesli (With Added Oil)



Serving Size Cals kJ Fat Carb Pro
1/4 cup, 30 g 122 515 4 18 3
1/2 cup, 60 g 244 1025 8 36 6
1 cup, 120 g 488 2045 16 72 12

Coco Pops



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod Cal
3/4 cup, 34g 130 545 0.1 0.1 30 1.5 0.4 192 91
1 cup, 45g 173 725 0.2 0.1 40 2 0.5 254 120
2 cups, 90g 345 1450 0.4 0.2 80 4 1.1 508 240

Corn Flakes



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1/2 cup, 15 grams 55 235 0 0 12.5 1.2 0.4 108
1 cup, 30 grams 113 475 0.1 0 25 2.3 0.8 216
2 cups, 60 grams 225 950 0.1 0 50 4.5 1.5 432

Nutri-Grain



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod Cal
Small serve, 3/4 cup, 30 grams 115 480 0.2 0 21 6.5 1 180 80
Medium serve, 1 cup, 40 grams 153 640 0.2 0 28 9 1.1 240 107
Large serve, 2 cups, 80 grams 306 1280 0.5 0.1 55 17.5 2.2 480 214

Oats, cooked with water



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1/2 cup (45g raw), yields 140 grams cooked 170 715 3 0.5 30.5 6 4.5 3
1 cup (90g raw), yields 280 grams cooked 340 1430 6 1 61 12 9 6

Oats, dry



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1/3 cup, 30 grams 115 475 2 0.3 20.5 4 3 2
2/3 cup, 60 grams 227 950 4 0.7 40.5 8 6 4
1 cup, 90 grams 340 1425 6 1 61 12 9 5

Sultana Bran



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1/2 cup, 24 grams 82 340 0.4 0.1 15.5 2.5 3.5 65
3/4 cup, 36 grams 122 510 0.6 0.1 23 3.5 5 97
1 cup, 48 grams 163 680 1 0.2 30.5 4.5 7 130
2 cups, 96 grams 325 1365 1.5 0.4 61 9 13.5 259

Weet-Bix



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
2 pieces, 33 grams 117 490 0.5 0.1 22 4 3.5 96
4 pieces, 66 grams 235 985 1 0.2 44 8 7.5 191
6 pieces, 99 grams 350 1475 1.5 0.3 66.5 12.5 11 287

Weeties



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
3/4 cup, 30 grams 109 455 0.7 0.3 20.5 3.5 3.5 120
1 cup, 35 grams 127 530 0.8 0.4 24 4 4.2 140
2 cups, 70 grams 255 1065 1.5 0.8 47.5 7.5 8.5 280

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