Nutrition - Fika 'n' Food

Vegetables fresh, frozen, tinned

Fresh veggies

Values per tin. Tins sizes reflect net weight/drain weight.

Product	Amount	Calories	Fat	Carbs	Sugar	Protein	Fiber	Sodium
Asparagus	5 spears, 93g	20 kcal	0g	4g	2g	2g	2g	0mg
Bell pepper	1 medium, 148g	25 kcal	0g	6g	4g	1g	2g	40mg
Broccoli	1 medium stalk, 148g	45 kcal	0.5g	8g	2g	4g	3g	80mg
Cabbage	1 medium, 908g	223 kcal	0.9g	53g	29g	12g	23g	163.4mg
Carrot	1 carrot, 78g	30 kcal	0g	7g	5g	1g	2g	60mg
Cauliflower	1/6 medium head, 99 g	25 kcal	0g	5g	2g	2g	2g	30mg
Cherry tomato	1 cherry, 17g	3.1 kcal	0g	0.7g	0.5g	0.1g	0.2g	0.8mg
Cucumber	1/3 medium, 99 g	10 kcal	0g	2g	1g	1g	1g	0mg
Garlic	1 medium clove, 3g	4.5 kcal	0g	1g	0g	0.2g	0.1g	0.5mg
Green onion / Scallion	1/4 cup chopped, 25g	10 kcal	0g	2g	1g	0g	1g	10mg
Iceberg lettuce	1/6 medium head, 89 g	10 kcal	0g	2g	2g	1g	1g	10mg
Leek	1 leek, 89g	54 kcal	0.3g	13g	3.5g	1.3g	1.6g	17.8mg
Mushrooms	84 g	20 kcal	0g	3g	0g	3g	1g	15mg
Onion	1 medium, 148 g	45 kcal	0g	11g	1g	1g	3g	5mg
Radish	7 radishes, 85 g	10 kcal	0g	3g	2g	0g	1g	55mg
Red cabbage	1 medium, 839g	261 kcal	1.3g	62g	32g	12g	18g	226.5mg
Red onion	1 medium, 94g	41 kcal	0.2g	9.5g	4.4g	1.3g	1.3g	2.8mg
Spinach	1 cup, 30g	6.9 kcal	0.1g	1.1g	0.1g	0.9g	0.7g	24mg
Spring onion	1 medium, 15g	5 kcal	0g	1.1g	0.3g	0.3g	0.4g	2.4mg
Sweet corn	kernels from 1 medium , 90 g	90g	2.5g	18g	5g	4g	2g	0mg
Tomato	1 medium, 148 g	25 kcal	0g	5g	3g	1g	1g	20mg

Tinned veggies

Values per tin. Tins sizes reflect net weight/drain weight.

Product	Brand	Tin size	Calories	Fat	Carbs	Sugar	Protein	Fiber	Salt
Black beans	Sainsbury´s SO Organic	380g/320g	208 kcal	2g	18.8g	<1g	16.8g	23.8g	0.02g
Crushed Tomatoes	CIRIO Passata Rustica	680g	217.6 kcal	0.7g	36g	28.5g	8.2g	11.6g	0.14g
Kidney beans	Sainsbury's SO Organic	380g/320g	224 kcal	1.6g	14.8g	1.2g	18.8g	16.4g	0.04g
Sweet corn	Green Giant	340g/285g	219 kcal	4.8g	33.6g	21g	6.8g	7.1g	1.14g

Frozen veggies

Product	Amount	Calories	Fat	Carbs	Sugar	Protein	Fiber	Sodium
Broccoli	1 cup	52 kcal	0.2g	9.8g	2.7g	5.7g	5.5g	2mg
Green beans	1 cup	44.8 kcal	0 g	7.5g	3g	1.5g	3g	0mg
Peas	1dl / 65g	59.6 kcal	0.16g	8.8g	2.8g	3.3g	2.9g	46mg
Spinach	1 cup, 190g	64 kcal	1.7g	9.2g	1g	7.6g	7g	184mg

Meat fresh, frozen, tinned

Fresh

Product	Amount	Calories	Fat	Carbs	Sugar	Protein	Fiber	Sodium
Bacon	100g	417 kcal	40g	1.3g	0g	13g	0g	662mg
Chicken	100g	239 kcal	14g	0g	0g	27g	0g	82mg
Diced beef	100g	128 kcal	4.7g	0g	0g	21.4g	0g	80mg
Ground beef 85%/15%	100g	250 kcal	15g	0g	0g	26g	0g	72mg
Pork chops	100g	231 kcal	14g	0g	0g	24g	0g	74mg
Pork tenderloin	100g	143 kcal	3.5g	0g	0g	26g	0g	57 mg
Prawns/Shrimps	100g	99 kcal	0.3g	0.2g	0g	24g	0g	111mg
White fish	100g	172 kcal	8g	0g	0g	24g	0g	65mg

Tinned

Values per tin. Tins sizes reflect net weight/drain weight.

Product	Brand	Tin size	Calories	Fat	Carbs	Sugar	Protein	Fiber	Salt
Tuna in brine	John West	200g/140g	158 kcal	0.7g	0g	0g	37.8g	1.4g	0.02g

pasta rice & potato

Pasta (cooked)

Type	Portion	Calories	Fat	Carbs	Protein	Fiber	Sodium	GI*
White pasta	100g	131 kcal	1.1g	25g	5g	1.8g	6mg	49
Couscous	100g	112 kcal	0.2g	23g	3.8g	1.4g	5mg	65
Rice noodles	100g	109 kcal	0.2g	25g	0.9g	1g	19mg	53
Egg noodles	100g	138 kcal	2.1g	25g	4.5g	1.2g	5mg	57
Instant noodles	100g	188 kcl	7g	27g	5g	1g	891mg	48

Rice (cooked)

Type	Portion	Calories	Fat	Carbs	Protein	Fiber	GI*
White	100g	130 kcal	0.2g	28.6g	2.4g	0.3g	75
Jasmine	100g	130 kcal	0.4g	28.2g	2.4g	0.5g	68
Basmati	100g	121 kcal	0.4g	25.7g	3.5g	0.4g	52
Brown	100g	121 kcal	0.46g	25.2g	3.5g	1.5g	54

Potato (cooked)

Type	Portion	Calories	Fat	Carbs	Protein	Fiber	GI*
Potato	100g	77 kcal	0.1g	17g	2g	2.2g	78
Sweet potato	100g	86 kcal	0.1g	20g	1.6g	3g	63

*GI Glycemic Index

The glycemic index (GI) is a value used to measure how much specific foods increase blood sugar levels. Foods are classified as low, medium, or high glycemic foods and ranked on a scale of 0–100. The lower the GI of a specific food, the less it may affect your blood sugar levels.

Here are the three GI ratings: Low: 55 or less Medium: 56–69 High: 70 or above

Foods high in refined carbs and sugar are digested more quickly and often have a high GI, while foods high in protein, fat, or fiber typically have a low GI. Foods that contain no carbs are not assigned a GI and include meat, fish, poultry, nuts, seeds, herbs, spices, and oils.

Source: Healthline

Vegetables fresh, frozen, tinned

Fresh veggies

Tinned veggies

Frozen veggies

Meat fresh, frozen, tinned

Fresh

Tinned

pasta rice & potato

Pasta (cooked)

Rice (cooked)

Potato (cooked)

*GI Glycemic Index

NOTE! This page is made for easy calculation of meals not for comparison of nutrition, therefore the values are not based on the same amounts.

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