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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.

Cheese, Cheddar, Sliced



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod Cal
20g slice 80 340 6.5 4.5 0.1 5.5 122 160
30g slice 120 510 10 6.5 0.2 8 183 240
45g slice 185 765 15 9.5 0.2 12 275 360

Cheese, Cubes



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod Cal
1 cube, 11g 44 185 3.5 2.5 0.1 3 73 78
4 cubes, 45g 180 755 15 10 0.2 11.5 297 322
9 cubes, 100g 400 1675 33 22 0.5 26 660 715

Cheese, Reduced Fat



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod Cal
Mainland Light Tasty, 30g 97 405 7 5 0.2 8 153 240
Bega So Light Tasty, 30g 100 425 7 4.5 0.2 9.5 180 261
Devondale Light 'n Tasty, 30g 100 425 7 5 0.1 9.5 220 281

Cream Cheese Spread, 60% less fat



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod
1 Tablespoon, 20 grams 55 230 5 3.5 0.5 1 67
2 Tablespoons 110 460 10 7 1.5 2.5 134
1/2 cup, 120 grams 330 1380 30.5 21 4 7 401
Whole tub, 250 grams 670 2875 63.5 44.5 85 14.5 835

Kraft Dairy Bites, Light Cheestik,25% Less Fat



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod Cal
1 Cheestik 55 230 4 2.5 1 3.5 320 105
3 Cheestiks 165 700 12.5 8 3.5 10.5 960 315
1/2 Packet, 6 335 1395 25 15.5 6.5 21 1920 631
Whole Packet, 12 665 2795 50 31 13 42 3840 1262

Light Cream Cheese Spread, 30% less fat



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod
1 Tablespoon, 20 grams 45 190 4.5 3 0.5 1 69
2 Tablespoons, 40 grams 90 375 8.5 6 1 2.5 139
1/2 packet, 125 grams 280 1180 26.5 19 4 7.5 434
Whole packet, 250 grams 565 2355 53.5 38 7.5 15 868

Low Fat Plain Cottage Cheese



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod
1 Tablespoon, 20 grams 18 75 0.5 0.3 1.2 2.5 59
2 Tablespoons, 40 grams 36 150 1 0.5 2.5 4.5 117
1/2 container, 125 grams 114 475 3 2 7.5 14 366
Whole container, 250 grams 228 950 6 4 15 28.5 733

Ricotta Cheese Spread



Serving Size Cals kJ Fat Sat Fat Carb Pro Sod
1 Tablespoon, 20 grams 27 110 2.2 1.5 0.5 1.5 30
2 Tablespoons, 40 grams 54 225 4.5 3 1 2.5 60
1/2 container, 125 grams 168 700 13.5 9 3.5 8.5 186
Whole container, 250 grams 335 1405 27 18.5 7 17 373

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