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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.

Baklava



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod
1 piece, 50 grams 200 835 10 1.5 26 2 70
2 pieces 400 1670 20 3 52 4 140
4 pieces 800 3345 40 6 104 8 280

Black Forest



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1 Medium Slice, 125g 435 1825 24.5 14 50.5 5 4 300
1 Thick Slice, 150g 525 2190 29.5 16.5 61 6 4.5 360
1 Extra Thick Slice, 175g 610 2555 34 19.5 71 7 5.5 420
1/4 Cake (3 medium slices), 375g 1310 5475 73 41.5 152 15 11.5 900
1 Cake (12 medium slices), 1.5 Kg 5235 21900 293 165 608 60 45 3600

Golden Pancakes



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1 Pancake, 60g 150 630 4 0.5 23.5 4 1.5 168
1/2 Packet, 3 Pancakes 450 1890 12.5 1.5 70 11.5 4.5 504
Whole Packet, 6 Pancakes 905 3780 25 3 140 23.5 9.5 1008

Golden Pikelets



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1 pikelet, 25g 60 250 1.5 0.2 10 1.5 0.3 96
2 pikelets, 50g 120 505 3 0.4 20.5 3 0.7 192
1/2 Packet, 4 pikelets, 100g 240 1010 5.5 0.7 40.5 6 1.3 383
Whole Packet, 8 pikelets, 200g 480 2020 11 1.5 81.5 12 2.5 766

Iced Donuts



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1 donut, 37g 155 655 9 5 17 2 0.7 83
1/2 packet, 3 donuts, 111g 470 1965 26.5 15 51 6 2 249
Whole packet, 6 donuts, 222g 940 3930 53.5 30 102 12 4.5 497

Jam Rollettes



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod
1 rollette, 28g 90 375 1 0.5 19 1 105
2 rollettes 180 750 1.5 1 38 2 211
3 rollettes 270 1125 2.5 1.2 57.5 3.5 316
6 rollettes 540 2255 4.5 2.5 115 6.5 632

Kellogg's Blueberry Muffin Bars



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
1 bar, 50 grams 175 725 3 0.5 33 2 2.5 73
2 bars 345 1450 6 1 66 3.5 5 145
Whole Packet, 5 bars 870 3625 15 2.5 165 9.5 12.5 363

Lamington Delights, Chocolate



Serving Size Cals kJ Fat Sat Fat Carb Pro
1 piece 85 355 2 1.5 15 1.5
2 pieces 170 710 4 3 30 3
1/2 Packet, 5 pieces 425 1775 10 7.5 75 7.5
Whole Packet, 10 pieces 850 3550 20 15 150 15

Lamington Sponge Roll



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod
Inner slice, 2.5cm thick, 45g 176 735 6.5 3.5 27.5 2 142
Outer slice, 2.5cm thick, 60g 234 980 8.5 4.5 36.5 2.5 189
1/2 cake, 113g 440 1835 15.5 8 69 4.5 354
Whole cake, 225g 878 3670 13.5 16.5 138 9 709

Lamingtons



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod
Small, 50g 165 680 3 2.5 30 2.5 110
Medium, 80g 260 1090 5 4 48 4 176
Large, 120g 390 1630 7.5 6 72 6 264

Lamingtons



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod
1 lamington, 50g 165 680 3 2.5 30 2.5 110
2 lamingtons 325 1360 6 5 60 5 220
3 lamingtons 490 2040 9.5 8 90 7.5 330
6 lamingtons 975 4080 18.5 15.5 180 15.5 660

Mini Muffins



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod
1 Muffin, 22g 95 400 5 1.5 12 1 67
2 Muffins 190 795 10 3 24 2 133
1/2 Packet, 4 380 1595 20 5.5 47 4 267
Whole Packet, 8 760 3185 39 10.5 94 8 533

Muffins



Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod
Small, 30g 105 445 5 1 14.5 1.5 0.5 105
Medium, 60g 215 895 9.5 2 29 3.5 1 210
Large, 100g 355 1490 16 3.5 48.5 5.5 2 350
Jumbo, 200g 710 2980 32 7 97 11 4 700

Profiteroles w. Custard



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod
1 profiterole, 36.5g 80 330 4 1.2 9.5 1 46
2 profiteroles, 73g 160 660 8 2.5 19 2 92
4 profiteroles, 146g 315 1320 16.5 4.5 38 3.5 184
8 profiteroles, 292g 630 2635 33 9.5 75.5 7 368

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