Food - a fact of life



Portion sizesPortion sizesCurrently, there is no standardised portion size published for food or drinks in the UK. Only portion size guidelines are available, for example the Food Portion Sizes guide by the Food Standards Agency (2002). Users are recommended to weigh all ingredients so they know how much they are adding to the recipe, which can also improve the accuracy of the nutrition analysis.Below are some examples which may be useful in calculating the recipe (Food Standards Agency 2002):CategoryFood or drinkQuantityWeight (g)BeveragesFruit juice1 average glass1601 individual carton200Coffee1 average mug260Tea1 average mug260BiscuitsCrispbread1 crackerbread10Digestives1 full coated20Oat cakes1 round piece13Shortbread finger1 piece13BreadsBagel1 plain70Breadstick1 stick7Brioche1 piece45Chapati1 piece55Croissant1 piece35 (mini)60 (regular)Naan bread1 plain160Papadum1 fried13Pitta bread1 piece75 (small)95 (large) Roll1 white, soft451 wholemeal, soft48White sliced bread1 slice of small loaf27 (fresh)24 (toasted)1 thin slice of large loaf31 (fresh)22 (toasted)1 medium slice of large loaf36 (fresh)27 (toasted)1 thick slice of large loaf44 (fresh)34 (toasted)Wholemeal sliced bread1 slice of small loaf25 (fresh)23 (toasted)1 medium slice of large loaf36 (fresh)31 (toasted)1 thick slice of large loaf44 (fresh)40 (toasted)Breakfast cerealsBran flakes1 tablespoon 8CategoryFood or drinkQuantityWeight (g)Breakfast cerealsCorn flakes1 average portion20 (small)30 (medium)50 (large)1 tablespoon6Muesli1 average portion30 (small)50 (medium)100 (large)40 (sachet)15 (tablespoon)Porridge1 portion , made-up110 (small)160 (medium)210 (large)Rice cereal1 average portion20 (small)30 (medium)45 (large)4 (tablespoon)Shredded cereal1 average portion35 (small)45 (medium)70 (large)Wheat biscuits1 bisk20CakesBakewell tart1 piece43Chelsea bun1 piece78Chocolate éclair1 piece90 Doughnut1 piece 75 (jam-filled)60 (ring)Gateau1 average slice85Scones1 piece48 Swiss roll1 average slice30Teacake1 average60 (fresh)55 (toasted)CheeseHard cheese, e.g. Cheddar1 average chunk20 (small)40 (medium)60 (large)30 (matchbox size)1 tablespoon grated10Cottage cheese1 tablespoon40ConfetioneryChocolate bar1 piece50 (small)17 (treat size)EggsHen’s eggs1average boiled, no shell50FatsButter1 average portion on sliced bread7 (thin)10 (medium)12 (thick)Oil1 tablespoon111 teaspoon3Margarine / Low fat spread1 average portion on sliced bread5 (thin)7 (medium)10 (thick)FishCod1 average fillet50 (small)120 (medium)175 (large)CategoryFood or drinkQuantityWeight (g)FishCrab meat1 tablespoon401 can85 (small)170 (large)Crabstick1 stick17Fish fingers1 finger28Haddock1 average fillet, grilled50 (small)120 (medium)170 (large)Lemon sole1 average, grilled or steamed100 (small)170 (medium)220 (large)Mackerel1 average portion, grilled1601 small can200Mussels1 piece, no shell71 average portion, no shell40Plaice1 average fillet, steamed or grilled75 (small)130 (medium)180 (large)Prawn1 piece, no shell3 (regular)8 (king size)Salmon1 steak, grilled100 (average)170 (large)1 average canned portion1001 average portion, smoked56Trout1 average fillet, grilled, flesh only, without head155Tuna1 small can100Turbot1 average whole, grilled160White bait1 average portion, fried80FruitApple1 small eating, raw75 (with core)67 (without core)1 medium eating, raw112 (with core)100 (without core)1 large eating, raw170 (with core)153 (without core)Apricot1 raw without stone401 dried8Avocado pear1 raw, without skin or stone100 (small)145 (medium195 (largeBanana1 raw, without skin80 (small)100 (medium)120 (large)Blackberries1 raw5Cherries1 raw, without stone4Clementines1 raw, without skin40 (small)60 (medium)80 (large)Currants1 heaped tablespoon, dried25Dates1 without stone25 (raw)15 (dried)Fig1 piece55 (raw)20 (dried)CategoryFood or drinkQuantityWeight (g)FruitFruit salad1 portion140Grapes1 seedless, raw2 1 small bunch100Grapefruit1 portion120Kiwi fruit1 raw medium without skin60LemonJuice from ? lemon10Lychee1 without stone or skin15 (raw)13 (canned)Mandarin orange1 without skin, raw60 (small)100 (medium)140 (large)Mango1 without stone or peel1501 slice40Melon1 slice without skin150 (cantaloupe)200 (honeydew)200 (watermelon)Orange1 raw, without skin120 (small)160 (medium)210 (large)Juice from 1 orange55Passion fruit1 average, flesh and seeds15Peach1 raw, without stone70 (small)110 (medium)150 (large)1 average portion, canned120Pear1 raw150 (comice)170 (conference)1 average portion, canned135Pineapple1 large slice801 ring or 6 chunks, canned40Plum1 raw, without stone30 (small)55 (medium)85 (large)Prunes1 dried, with stone86 stewed, without stone60Raisins / Sultanas1 tablespoon, dried30Raspberries1 raw4Strawberry1 raw12Tangerine1 raw, without skin50 (small)70 (medium)90 (large)Ice-creamsIce-cream1 scoop / tub60Ice-cream bar1 bar94Ice-cream slice1 slice56MeatBacon1 rasher, grilled, average25 (back)40 (middle)20 (streaky)Beef burger1 average34Beef, minced1 average portion, stewed100 (small)140 (medium)220 (large)CategoryFood or drinkQuantityWeight (g)MeatBeef, roast1 average portion50 (small)90 (medium)150 (large)1 slice28 (thin)45 (thick)Beef steak1 average portion110 (small)144 (medium)210 (large)1 fillet steak, grilled105 (5oz)168 (8oz)1 rump steak, grilled102 (5oz)163 (8oz)Beef, stewed1 average portion90 (small)140 (medium)210 (large)Black pudding1 slice 301 portion75Chicken fingers1 finger15Chicken Kiev1 fried or grilled170Chicken nuggets1 piece166 nuggets100Chicken pie1 average slice, large pie90 (small)120 (medium)150 (large)Chicken portions1 breast, no bone100 (small)130 (medium)150 (large)1 drumstick, no bone47 1 half3501 wing, no bone25Chicken, roast1 average portion70 (small)100 (medium)170 (large)1 slice40Chilli con carne1 average portion, no rice220Corned beef1 slice38 (thin)50 (thick)1 small can198Cornish pastie1 average portion155 (medium)260 (large)Cottage pie / Shepherd’s pie1 average portion310Duck1 average portion, 185 (breast and wing, meat and skin)125 (crispy duck)Ham1 slice23 (average)11 (thin)Parma ham1 average slice171 average portion47Chicken tikka 1 average main course portion200CategoryFood or drinkQuantityWeight (g)MeatSamosa1 average portion40 (small)70 (medium)120 (large)Doner kebab1 average meat portion85 (small)130 (large)Lamb chop1 average cutlet, no bone50Lamb, roast1 average portion50 (small)90 (medium)150 (large)1 average slice30Lasagne1 average portion420Luncheon meat1 average slice14 (thin)20 (thick)Mousakka1 average portion330Pork chops1 average lean escalope751 rib end chop, no bone851 spare rib, no bone140Pork pie1 average portion140Pork, roast1 average portion50 (small)90 (medium)150 (large)1 average slice40 (regular)28 (thin)Sausage roll1 average portion32 (small)60 (medium)145 (large)14 (mini cocktail)Sausages1 chipolata, fried or grilled201 cocktail sausage, fried or grilled101 German sausage, bratwurst751 hot dog sausage23 (small)47 (large)1 pork / beef, fried or grilled12 (buffet)40 (large)20 (thin)Spare ribs1 rack, 4 ribs, no bone60Milk and creamMilk1 tablespoon151 teaspoon5In mug of tea / coffee30 (Whole)40 (Semi-skimmed)50 (Skimmed)1 average glass2001 average portion, with cereals100Cream1 tablespoon15 (single)30 (double)CategoryFood or drinkQuantityWeight (g)MiscellaneousBaking powder1 teaspoon4Curry powder1 level teaspoon3Herbs1 teaspoon, dried1Mustard1 level teaspoon83 (powder)Stock cube1 7Parsley1 level teaspoon, dried1 1 large sprig, fresh1Salt1 level teaspoon51 heaped teaspoon8Spices1 teaspoon, dried3Stuffing1 average portion50Vinegar1 teaspoon51 tablespoon15Nuts and seedsAlmonds6 whole13Brazil nuts3 whole10Cashew nuts10 whole101 bag, roasted25 (small)50 (medium)100 (large)Chestnuts5 whole, peeled50Peanuts10 whole131 bag, roasted25 (small)50 (medium)100 (large)Sesame seeds1 tablespoon12gSunflower seeds1 tablespoon16Walnuts6 halves20Pasta and grainsBran1 tablespoon7Cornflour1 heaped tablespoon30Couscous1 average portion1501 tablespoon33Flour1 tablespoon20 (level)30 (heaped)Macaroni1 average portion, boiled150 (small)230 (medium)350 (large)1 tablespoon30Macaroni cheese1 average portion220Noodles1 packet, made up280Oats1 tablespoon15Pasta, cooked1 average portion150 (small)230 (medium)350 (large)1 tablespoon30Ravioli1 average portion250Pot noodles1 average portion300Rice1 average portion, boiled100 (small)180 (medium)290 (large)CategoryFood or drinkQuantityWeight (g)Pasta and grainsSpaghetti1 average portion150 (small)220 (medium)270 (large)Spaghetti Bolognaise1 average portion470Tortellini1 average portion3201 tablespoon, canned 50Yorkshire pudding1 average portion80PuddingsBread and butter pudding1 average portion170Cheesecake1 average slice120Christmas pudding1 average portion100Custard1 average portion120Fruit crumble1 average portion170Fruit pie1 average portion110Fruit tart1 average portion95Jelly1 average portion115Lemon meringue pie1 average portion95Milk / Rice pudding1 average portion200Mousse1 average portion60Pancakes1 average portion60 (small)110 (medium)150 (large)Tiramisu1 average portion90Trifle1 average portion170Waffle1 average portion 65Sandwiches (made with two slices of medium sliced bread and filling)Beef roast and salad1 average sandwich165Cheese and pickle1 average sandwich185Chicken roast and salad1 average sandwich205Egg mayonnaise and cress1 average sandwich145Ham, cheese and pickle1 average sandwich180Tuna mayonnaise1 average sandwich165Sauces and picklesApple sauce1 average portion20Cheese sauce1 average portion30 (small)62 (medium)90 (large)Chutney, mango1 teaspoon101 tablespoon33Cranberry sauce1 average portion30French dressing1 tablespoon15Gravy1 average portion25 (small)50 (medium)120 (large)Mayonnaise1 heaped tablespoon331 level tablespoon15Mint jelly1 average portion20Mint sauce1 average portion10Pickle1 tablespoon40CategoryFood or drinkQuantityWeight (g)Sauces and picklesPicked gherkin1 8 (small)25 (medium)60 (large)Picked onion115 (average)25 (large)Soup1 average portion150 (small)220 (medium)300 (large)Soy sauce1 teaspoon5Tomato / White sauce1 average portion30 (small)62 (medium)90 (large)Savoury snacksCrisps1 average pack25 or 30 (small)40 (medium)75 (large)100 (family)Taco1 shell10Sugars and preservesHoney1 teaspoon17 (heaped)8 (level)Sugar1 cube51 teaspoon6 (heaped)4 (level)1 tablespoon20VegetablesArtichoke1 globe heart50Asparagus5 spears125Aubergine1 half, including skin130Baked beans1 average portion80 (small)135 (medium)190 (large)1 tablespoon40Broad beans2 tablespoons120French beans1 average portion60 (small)90 (medium)120 (large)Red kidney beans1 heaped tablespoon, cooked35Runner beans1 average portion60 (small)90 (medium)120 (large)Beansprouts1 tablespoon20Beetroot1 whole, small351 slice10Broccoli 1 spear451 average portion60 (small)85 (medium)110 (large)Brussels sprouts1 average serving, 9 sprouts901 average portion60 (small)90 (medium)120 (large)CategoryFood or drinkQuantityWeight (g)VegetablesCabbage1 average portion60 (small)95 (medium)120 (large)Carrots1 average portion, boiled40 (small)60 (medium)85 (large)1 boiled30 (small)80 (medium)140 (large)1 tablespoon40Cauliflower1 floret101 average portion, boiled60 (small)90 (medium)120 (large)Celery1 stick301 average portion, boiled30 (small)50 (medium)80 (large)Chick peas1 heaped tablespoon35Hummus1 tablespoon30Coleslaw1 tablespoon451 tub120 (small)250 (large)Courgettes1 cooked100 (medium)150 (large)1 average portion60 (small)90 (medium)120 (large)Cucumber1 slice61” piece60Leeks1 medium, boiled160Lentils1 tablespoon, boiled40Lettuce4 small leaves20Marrow1 average serving65Mixed vegetables1 average serving90Mushrooms1 button, raw5 (small)10 (medium)20 (large)Okra1 medium5Onion160 (small)150 (medium)240 (large)1 slice20Onion rings, battered1 average portion100Parsnips1 average portion40 (small)65 (medium)85 (large)1 tablespoon50Peas1 average portion40 (small)70 (medium)100 (large)1 tablespoon30CategoryFood or drinkQuantityWeight (g)VegetablesPepper1 medium1601 sliced ring10Plantain1 whole, boiled200Potatoes1 baked jacket, with skin100 (small)180 (medium)220 (large)1 baked jacket, without skin88 (small)160 (medium)195 (large)1 average potato, boiled60 (old)40 (new)1 roasted50 (small)85 (medium)130 (large)Potato cakes1 fried80Potato chips1 chip101 average portion100 (small)165 (medium)240 (large)Potato mash1 tablespoon451 scoop60Radish1 average8Spinach1 average serving901 tablespoon40Spring onion1 average10Swede1 average portion40 (small)60 (medium)85 (large)Sweet potatoes2 medium, boiled130Sweetcorn kernels1 tablespoon301 average portion851 corn-on-the-cob125Tomato1 piece65 (small)85 (medium)150 (large)1 slice171 can400Turnip1 whole, boiled110Yam1 whole, boiled130YogurtsYogurt1 average pot1251 tablespoon40 (low-fat)45 (thick)Frozen yogurt1 average portion56Fromage frais1 tablespoon45 ................
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