A Free Program that will calculate the Kilojoules/Calories that you consume in your diet. INSTRUCTIONS: Enter into the box adjacent to the food name the weight of that food in grams. Each box has an estimated weight of each food type which pops up once you click on that box. To find a food, click on 'Edit' (in the menu bar at the top of the browser), 'Find', and type the name of the food you are looking for Once you have entered all your foods, please scroll to the bottom of the page and click on SEND. The results will then be automatically sent to the email address you provided. Your Details: *Please Enter Your Name: * Please enter your email address so the results can be emailed to you Beef Average of trimmed retail cuts 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Brisket, whole 1 small serve=90 g = 90g 1 medium serve = 205g 1 large serve = 320g X   Chuck, blade roast 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Flank 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Rib, whole ribs 1 small serve=90 g = 90 1 medium serve = 205 1 large serve = 320 X   Round, tip round 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Tenderloin/Porterhouse/T-bone steak 1 small serve = 90g 1 large serve = 205g 1 large serve = 320g X   Patties, cooked 1 patty = 75g X   Heart, simmered 1 cup cooked = 155g 1 heart = 850g X   Kidney, simmered 1 cup diced = 150g 1 kidney = 245g X   Liver, raw 1 cup = 180g X   Liver - cooked 1 cup = 170g X   Tongue, simmered 1 cup = 170g X   Cured - corned 1 thin slice = 14g 1 medium slice = 28g 1 large slice = 42g 1 cup chopped = 140g X   Cured, dried 1 thin slice = 3.5g X   Cured, pastrami 1 slice = 22g X   Cured, sausage, smoked 1 slice 4cm wide = 5g 1 slice 7.8cm wide = 11g X   Cured, smoked, chopped beef 1 thin slice = 14g 1 medium slice = 28g 1 large slice = 42g 1 cup chopped = 140g X   Cured, thin-sliced beef 1 thin slice = 14g 1 medium slice = 28g 1 large slice = 42g 1 cup chopped = 140g X   Mince, 75% lean meat 1 cup = 170g X   Mince, 85% lean meat 1 cup = 170g X   Mince, 95% lean meat 1 cup = 170g X   Lamb Average of trimmed retail cuts 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Foreshank/Leg/Sirloin 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Leg/Loin, broiled 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Rib, roasted 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320 X   Shoulder (arm and blade) 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Ground/Minced, broiled 1 cup = 170g X   Brain, braised 1 cup = 170g X   Brain, pan-fried 1 cup = 170g X   Heart, braised 1 cup cooked = 155g 1 heart = 185g X   Kidneys, braised 1 kidney = 35g 1 cup diced = 150g X   Liver, raw 1 cup = 180g X   Liver, braised 1 cup = 170g X   Liver, pan-fried 1 cup = 170g X   Tongue, braised 1 cup = 170g X   Veal Average of trimmed retail cuts 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Leg (top round), braised 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Leg (top round), pan-fried 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Leg (top round), roasted 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Loin, braised 1 small serve = 90g 1 medium serve = 205g 1 large = 320g X   Loin, roasted 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Rib, braised 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Rib, roasted 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Shoulder (arm and blade), braised 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Shoulder (arm and blade), roasted 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Sirloin, braised 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Sirloin, roasted 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Poultry Meat and skin 1 thin slice = 14g 1 medium slice = 28g 1 large slice = 42g 1 cup chopped = 140g X   Meat only 1 thin slice = 14g 1 medium slice = 28g 1 large slice = 42g 1 cup chopped = 140g X   Breast, meat and skin 1 thin slice = 14g 1 medium slice = 28g 1 thick slice = 42g 1 cup chopped = 140g 1 quater chicken = 155g 1 small breast = 240g 1 medium breast = 320g 1 large breast = 400g X   Breast, meat only 1 thin slice = 14g 1 medium slice = 28g 1 thick slice = 42g 1 cup chopped = 140g 1 quater chicken = 155g 1 small breast = 240g 1 medium breast = 320g 1 large breast = 400g X   Drumstick, meat & skin 1 small Drumstick = 58g 1 medium Drumstick = 67g 1 large Drumstick = 86g 1 cup chopped = 140g X   Drumstick, meat only 1 small Drumstick = 58g 1 medium Drumstick = 67g 1 large Drumstick = 86g 1 cup chopped = 140g X   Wing, meat and skin 1 small wing = 30g 1 medium wing = 34g 1 large wing = 38g X   Wing, meat only 1 small wing = 20g 1 medium wing = 22g 1 large wing = 24g X   Meat and skin 1 cup chopped = 140g X   Meat only 1 cup chopped = 140g X   Breast, meat and skin 1 thin slice = 14g 1 medium slice = 28g 1 thick slice = 42g 1 cup chopped = 140g 1 quarter chicken = 155g 1 small breast = 240g 1 medium breast = 320g 1 large breast = 400g X   Breast, meat only 1 thin slice = 14g 1 medium slice = 28g 1 thick slice = 42g 1 cup chopped = 140g 1 quater chicken = 155g 1 small breast = 240g 1 medium breast = 320g 1 large breast = 400g X   Drumstick, meat and skin 1 small Drumstick = 58g 1 medium Drumstick = 67g 1 large Drumstick = 86g 1 cup chopped = 140g X   Drumstick, meat only 1 small Drumstick = 58g 1 medium Drumstick = 67g 1 large Drumstick = 86g 1 cup chopped = 140g X   Wing, meat and skin 1 small wing = 30g 1 medium wing = 34g 1 large wing = 38g X   Wing, meat only 1 small w = 20g 1 medium wing = 22g 1 large wing = 24g X   Turkey, meat and skin 1 cup chopped = 140g X   Turkey, meat only 1 cup chopped = 140g X   Duck, meat and skin, roasted 1 cup chopped = 140g X   Duck, meat only, roasted 1 cup chopped = 140g X   Goose, meat and skin, roasted 1 cup chopped = 140g X   Goose, meat only, roasted 1 cup chopped = 140g X   Goose Liver Pate 1 tbsp = 15g X   Emu, fan fillet 1 cup chopped = 140g X   Eggs Hard-boiled 1 small egg = 41g 1 medium egg = 50g 1 large egg = 59g X   Poached 1 small egg = 41g 1 medium egg = 50g 1 large egg = 59g X   Fried 1 small egg = 41g 1 medium egg = 50g 1 large egg = 59g X   Whole, raw 1 small egg = 41g 1 medium egg = 50g 1 large egg = 59g X   Yolk, raw 1 Egg Yolk = 17g X   White, raw 1 Egg White = 31g X   Duck/Goose egg, raw 1 Duck Egg = 70g 1 Gose Egg = 74g X   Mackerel X   Seafood - Fish Average of all types 1 small fillet (~9 cm long) = 105g 1 medium fillet (~ 16 cm long) = 150g 1 large fillet (~22 cm long) = 205g X   Anchovy 1 anchovy = 4g 1 can = 45g X   Cod 1 small fillet (~9 cm long) = 105g 1 medium fillet (~ 16 cm long) = 150g 1 large fillet (~22 cm long) = 205g X   Mackerel 1 small fillet (~9 cm long) = 105g 1 medium fillet (~ 16 cm long) = 150g 1 large fillet (~22 cm long) = 205g X   Orange roughy 1 small fillet (~9 cm long) = 105g 1 medium fillet (~ 16 cm long) = 150g 1 large fillet (~22 cm long) = 205g X   Perch 1 small fillet (~9 cm long) = 105g 1 medium fillet (~ 16 cm long) = 150g 1 large fillet (~22 cm long) = 205g X   Salmon, farmed 1 small fillet (~9 cm long) = 105g 1 medium fillet (~ 16 cm long) = 150g 1 large fillet (~22 cm long) = 205g X   Salmon, canned 1 small can = 84g 1 medium can = 160g 1 large can = 310g X   Salmon, smoked 1 cup cooked = 135g X   Sardine, canned 1 Sardine = 15g 1 can = 100g 1 cup drained = 160g X   Shark/Flake - battered 1 small fillet (~9 cm long) = 105g 1 medium fillet (~ 16 cm long) = 150g 1 large fillet (~22 cm long) = 205g X   Snapper 1 small fillet (~9 cm long) = 105g 1 medium fillet (~ 16 cm long) = 150g 1 large fillet (~22 cm long) = 205g X   Swordfish 1 small fillet (~9 cm long) = 105g 1 medium fillet (~ 16 cm long) = 150g 1 large fillet (~22 cm long) = 205g X   Trout 1 small fillet (~9 cm long) = 75g 1 medium fillet (~ 16 cm long) = 110g 1 large fillet (~22 cm long) = 145g X   Tuna, fresh 1 small fillet (~9 cm long) = 105g 1 medium fillet (~ 16 cm long) = 150g 1 large fillet (~22 cm long) = 205g X   Tuna, canned in oil (drained) 1 small can = 80g 1 large can = 144g X   Tuna, canned in water (drained) 1 small can = 80g 1 large can = 144g X   Whitefish, mixed species,smoked 1 small fillet (~9 cm long) = 75g 1 medium fillet (~ 16 cm long) = 110g 1 large fillet (~22 cm long) = 145g X   Whiting 1 small fillet (~9 cm long) = 39g 1 medium fillet (~ 16 cm long) = 54g 1 large fillet (~22 cm long) = 66g X   Seafood - Crustacean & Mollusks Crab 1 cup = 130g X   Crayfish 1 cup = 135g X   Cuttlefish 1 average portion = 85g 1 cup cooked = 145g X   Prawn / Shrimp 1 small prawn = 12g 1 medium prawn = 18g 1 large prawn = 24g X   Mussel 1 small = 5g 1 medium = 8g 1 large = 10g X   Oyster, cooked 1 oyster = 8g X   Oyster, raw 1 oyster = 14g X   Scallop, breaded and fried 1 small scallop = 16g 1 large scallop = 30g X   Squid, fried 1 average portion = 85g 1 cup cooked = 145g X   Octopus 1 average portion = 85g 1 cup cooked = 145g X   Pork Average of retail cuts 1 thin slice = 14g 1 medium slice = 28g 1 large slice = 42g 1 cup chopped = 140g X   Loin chops, pan-fried 1 small chop = 68g 1 medium chop = 115g 1 large chop = 160g X   Bacon, pan-fried 1 Rasher (~ 25 cm long) = 30g X   Ham, fresh, roasted 1 thin slice = 14g 1 medium slice = 28g 1 large slice = 42g 1 cup chopped = 140g X   Ham, canned 1 thin slice = 14g 1 medium slice = 28g 1 large slice = 42g 1 cup chopped = 140g X   DoctorDan X   Game meat Kangaroo, cooked 1 small serve = 90g 1 medium serve = 205g 1 large serve = 320g X   Rabbit, wild, stewed 1 rabbit = 245g X   Goat, roasted 1 thin slice = 14g 1 medium slice = 28g 1 cup chopped = 140g X   Deer, roasted 1 thin slice = 14g 1 medium slice = 28g 1 large slice = 42g 1 cup chopped = 140g X   Dairy Butter, salted 1 tsp = 4.8g 1 serve per slice bread = 6g 1 tbsp = 19b 1 cup = 240g X   Cheese, cheddar 1 tbsp = 9.5g 1 slice = 20g 1 cup grated = 140g X   Cheese, cottage, creamed 1 tsp = 5g 1 tbsp = 19g 1 full cup = 260g X   Cheese, mozzarella 1 tsp = 5g 1 tbsp = 19g 1 cup grated = 140g X   Cheese, ricotta 1 tsp = 5g 1 tbsp = 19g 1 cup grated = 140g X   Cheese, camembert 1 serve = 25g 1 full cup = 260g X   Cheese, parmesan, grated 1 tbsp grated parmesan = 7g X   Cheese, goat, hard type 1 cup grated = 140g X   Cheese, goat, soft type 1 cup grated = 140g X   Cream 1 cup = 250g X   Sour cream 1 cup = 250g X   Milk, cow 1 tsp = 5g 1 tbsp = 20g 1 serving on cereal = 115g 1 cup = 250g X   Milk, skim 1 tsp = 5g 1 tbsp = 20g 1 serving on cereal = 115g 1 cup = 250g X   Milk, sweetened, condensed 1 tsp = 6g 1 tbsp = 26g 1 cup = 250g X   Milk, goat 1 tsp = 5g 1 tbsp = 20g 1 serving on cereal = 115g 1 cup = 250g X   Milk, hot chocolate 1 tsp = 5g 1 tbsp = 20g 1 serving on cereal = 115g 1 cup = 250g X   Yogurt, plain, whole milk 1 tsp = 5g 1 tbsp = 20g 1 serving on cereal = 115g 1 cup = 250g X   Legumes Baked beans, canned 1 tbsp = 24g 1 cup = 270g X   Adzuki beans, boiled 1 tbsp = 16g 1 cup = 180g X   Blackeyed beans, boiled 1 tbsp = 16g 1 cup = 180g X   Chickpeas, boiled 1 tbsp = 16g 1 cup = 180g X   Fava beans/Broadbeans, boiled 1 tbsp = 16g 1 cup = 180g X   Kidney beans, boiled 1 tbsp = 16g 1 cup = 180g X   Lentils, boiled 1 tbsp = 16g 1 cup = 180g X   Mung beans, boiled 1 tbsp = 16g 1 cup = 180g X   Navy/Pinto beans, boiled 1 tbsp = 16g 1 cup = 180g X   Beans, green, boiled 1 bean = 7g 1 cup = 145g X   Beans, green, canned 1 bean = 7g 1 cup = 145g X   Beans, green, frozen, boiled 1 bean = 7g 1 cup = 145g X   Beans, green, raw 1 bean = 5g 1 cup = 120g X   Lima beans, boiled 1 tbsp = 16g 1 cup = 180g X   Peas, split, boiled 1 tbsp = 16g 1 cup = 180g X   Peas, green, boiled 1 tbsp = 13g 1 cup = 165g X   Peas, green, raw 1 tbsp = 12g 1 cup = 145g X   Peas, green, canned 1 tbsp = 14g 1 cup = 175g X   Peas, green, frozen, boiled 1 tbsp = 13g 1 cup = 160 X   Peanuts 30 peanuts = 28g 1 cup = 145g X   Peanut butter Per 1 slice Bread = 16g 1 tbsp = 25g X   Soybeans, boiled 1 tbsp = 15g 1 cup = 170g X   Soy milk 1 tsp = 5g 1 tbsp = 20g 1 serving on cereal = 115g 1 cup = 250g X   Tofu, fried 1 tbsp = 21g 1 cup = 260g X   Tofu, raw 1 tbsp = 21g 1 cup small cubes = 190g 1 cup = 270g X   Carob powder 1 tsp = 2.5g 1 tbsp = 9g X   Grains & Bakery Products Bread, white 1 sandwich slice = 30g 1 toast slice = 38g X   Bread, whole-wheat 1 sandwich slice = 32g 1 toast slice = 40g X   Bread, raisin, toasted, enriched 1 slice = 34g X   Bread, rye 1 slice = 35g X   Couscous, cooked 1 cup = 155g X   Couscous, dry 1 cup = 170g X   Crackers, crispbread, rye 1 cracker = 10g X   Crackers, wheat 1 round cracker = 5g 1 rectangular cracker = 11g X   Crackers, cheese flavour 1 cracker = 5g X   Croissants, butter 1 mini = 28g 1 small = 42g 1 medium = 57g 1 large = 67g X   Croissants, apple 1 mini = 28g 1 small = 42g 1 medium = 57g 1 large = 67g X   Croissants, cheese 1 min = 28g 1 small = 42g 1 medium = 57g 1 large = 67g X   Danish pastry 1 danish pastry = 110g X   Danish pastry, cheese 1 Danish pastry = 110g X   Danish pastry, fruit 1 Danish pastry = 125g X   Danish pastry, nut 1 Danish pastry = 115g X   Doughnuts, plain 1 ring doughnut = 45g 1 solid doughnut = 100g X   Doughnuts, with icing or frosting 1 ring doughnut = 45g 1 solid doughnut = 100g X   English Muffins 1 muffin = 64g X   Macaroni, cooked 1 cup = 140g X   Apple Pie 1 serve = 100g X   Pie crust 1/8 section = 23g 1 crust = 180g X   Puff pastry, baked 1 sheet = 40g X   Wheat flour, white 1 cup = 140g X   Wheat flour, whole-grain 1 cup = 140g X   Quinoa, raw / uncooked 1 cup raw Qunioa = 170g X   Oats, uncooked 1 cup = 90g X   Rye grain, raw / uncooked 1 cup = 165g X   Rye flour 1 cup = 100g X   Biscuits, plain, commercial 1 biscuit = 10g X   Biscuits, plain, homemade 1 Biscuit = 10g X   Rice cakes, brown rice 1 rice cake = 9g X   Buckwheat, raw / uncooked 1 cup = 170g X   Pearl barley, cooked 1 cup = 157g X   Pearl barley, raw 1 cup = 200g X   Barley flour 1 cup = 150g X   Corn flour 1 cup = 120g X   Amaranth, raw 1 cup = 195g X   Besan, (Chickpea flour) 1 cup = 95g X   Rice, brown, cooked 1 cup = 195g X   Rice, brown, raw 1 cup = 185g X   Millet, cooked 1 cup = 175g X   Egg noodles, cooked 1 cup = 175g X   Rice noodles, cooked 1 cup = 160g X   Pancakes, plain 1 pancake 10cm wide = 35g 1 pancake 15cm wide = 70g X   Rolls, hamburger or hotdog 1 roll = 43g X   Cakes Chocolate cake, no icing 1 cupcake = 45g 1 piece = 95g X   Chocolate cake, with icing 1 cupcake = 45g 1 piece = 95g X   Gingerbread cake 1 piece = 75g X   Shortcake 1 piece = 100g X   Sponge cake 1 piece = 60g X   Cheesecake 1 piece = 105g X   Fruitcake 1 piece = 105g X   White cake, no icing 1 piece = 95g X   Yellow cake, no icing 1 piece = 95g X   Cupcake, chocolate, with icing 1 cupcake = 43g X   Breakfast Cereals Oats, dry 1 tbsp = 8g 1 cup = 95g X   Oats, cooked with water 1 tbsp = 15g 1 cup = 215g X   Rice, puffed 1 cup = 30g X   Coco Pops 1 cup = 40g X   Corn Flakes, Kellogg's 1 cup = 30g X   Kellogg's All-Bran 1 cup = 55g X   Kellogg's Special K 1 cup = 35g X   Kellogg's Just Right Fruit & Nut X   Kellogg's Froot Loops 1 cup = 30g X   Nutri-Grain 1 cup = 30g X   Sanitarium Weet Bix 1 Biscuit = 16g 2 Biscuit = 32g 3 Biscuit = 48g X   Muesli: dried fruit and nuts 1 cup = 80g X   Nuts Average of all nuts 1 tsp = 3g 1 tbsp = 12g 1 cup = 150g X   Almonds 1 almond = 1.2g 1 cup = 150g X   Brazilnuts 1 Brazilnut = 3.2g 1 cup = 160g X   Cashew nuts, roasted 1 Cashew = 1.5g 1 cup = 150 X   Cashew nuts, raw 1 Cashew = 1.5g 1 cup = 150g X   Flaxseeds 1 tsp = 3g 1 tbsp = 12g 1 cup = 155g X   Hazelnuts 1 Hazelnut = 1.5g 1 tbsp = 9g 1 cup = 140g X   Macadamia nuts 1 Macadamia = 2g 1 cup = 140g X   Mixed nuts, roasted, with peanuts 1 tsp = 3g 1 tbsp = 12g 1 cup = 150g X   Pecans 1 tsp = 2g 1 tbsp = 8g 1 cup = 120g X   Pine nuts 1 tsp = 3.5g 1 tbsp = 14g 1 cup = 180g X   Pistachio nuts, roasted 1 Pistachio = 0.7g 1 cup in shell = 60g 1 cup shelled = 125g X   Pumpkin seeds 1 tsp = 2.8g 1 tbsp = 12g 1 cup = 145g X   Sesame seeds 1 tsp = 2.7g 1 tbsp = 11g 1 cup = 140g X   Sunflower seeds 1 tsp = 3g 1 tbsp = 12g 1 cup = 150g X   Walnuts, english 1 Walnut = 3g 1 cup = 130g X   Tahini, unhulled 1 tsp = 5g 1 tbsp = 20g 1 cup = 250g X   Tahini, hulled 1 tsp = 5g 1 tbsp = 20g 1 cup = 250g X   Vegetables - Fruiting and Flowering Avocado, raw 1 avocado = 225g X   Cucumber, raw 1 slice = 5g X   Eggplant, raw 1 cup cubed = 85g 1 Eggplant = 210g X   Eggplant, boiled 1 cup cubed = 85g 1 Eggplant = 210g X   Globe artichoke 1 small artichoke = 100g 1 medium artichoke = 120g 1 large artichoke = 150g X   Pumpkin, boiled 1 cup pieces = 160g 1 cup mashed = 250g X   Sweetcorn 1 small ear = 70g 1 medium ear = 95g 1 large ear = 140g 1 tbsp = 6g 1 cup = 85g X   Sweetcorn, canned, cream style 1 tbsp = 20g 1 cup = 260g X   Tomatoes, green 1 small = 90g 1 medium = 130g 1 large = 170g X   Tomatoes, red 1 small = 90g 1 medium = 130g 1large = 170g X   Tomato juice, canned, with salt 1 tbsp = 21g 1 cup = 260g X   Tomato paste, canned, w/out salt 1 tbsp = 22g 1 cup = 270g X   Tomato puree, canned, w/out salt 1 tbsp = 22g 1 cup = 270g X   Tomato powder 1 tsp = 2g 1 tbsp = 7.5g 1 cup = 95g X   Tomato sauce / Ketchup 1 tsp = 5g 1 tbsp = 20g 1 cup = 260g X   Tomatoes, sun-dried 1 tomato = 2.5g 1 cup = 55g X   Zucchini 1 small = 50g 1 medium = 120g 1 large = 190g 1 cup chopped(RAW) = 145g 1 cup chopped = 200g 1 small = 50g 1 medium = 120g 1 large = 190g 1 cup chopped (RAW) = 145g 1 cup chopped (COOKED) = 200g X   Peppers/Capsicum - Green 1 ring = 10g 1 cup cubed = 85g 1 capsicum = 125g X   Peppers/Capsicum - Red 1 ring = 10g 1 cup cubed = 85g 1 capsicum = 125g X   Vegetables - Brassicas Broccoli 1 floweret head = 10g 1 spear = 30g X   Brussels sprouts, cooked 1 sprout = 20g 1 cup = 160g X   Cabbage 1 cup (RAW) = 95g 1 cup (COOKED) = 145g X   Cabbage, Chinese (pak-choi/bok choy) 1 cup (RAW) = 50g 1 cup (COOKED) = 160g X   Cauliflower 1 cup (RAW) = 105g 1 cup (COOKED) = 130g X   Collards 1 cup chopped(RAW) = 35g 1 cup chopped (COOKED) = 190g X   Kale, raw 1 cup chopped = 65g X   Kale, cooked, boiled 1 cup chopped = 130g X   Vegetables - Leafy and salad vegetables Coleslaw 1 tbsp = 8g 1 cup chopped = 100g X   Lettuce 1 small leaf = 5g 1 medium leaf = 8g 1 large leaf = 15g 1 cup chopped = 55g X   Mustard greens, raw 1 tbsp = 5g 1 cup chopped = 60g X   Mustard greens, cooked, boiled 1 tbsp = 11g 1 cup chopped = 140g X   Spinach 1 leaf = 10g 1 cup chopped = 35g 1 tbsp (COOKED FROM FRESH) = 14g 1 cup chopped (COOKED FROM FRESH) = 170g 1 tbsp (COOKED FROM FROZEN) = 10g 1 cup chopped (COOKED FROM FROZEN) = 125g X   Purslane, cooked, boiled 1 tbsp = 9g 1 cup chopped = 115g X   Swiss Chard/Silverbeet 1 cup chopped(RAW) = 36g 1 leaf = 42g 1 tbsp (COOKED) = 13g 1 cup chopped (COOKED) = 175g X   Watercress, raw 1 tbsp = 4g 1 cup chopped = 55g X   Sprouts, alfalfa, raw 1 tbsp = 3g 1 cup chopped = 34g X   Sprouts, mung beans 1 tbsp (RAW) = 8g 1 cup chopped (RAW) = 100g 1 tbsp (COOKED) = 10g 1 cup chopped (COOKED) = 125g X   Bulb and stem vegetables Asparagus 1 small spear = 12g 1 medium spear = 16g 1 large spear = 20g 1 cup cooked = 240g X   Celeriac, raw 1 cup pieces = 155g X   Celeriac, boiled 1 cup pieces = 155g X   Celery 1 small stalk = 17g 1 medium stalk = 38g 1 large stalk = 58g X   Garlic, raw 1 clove = 3g X   Garlic, cooked 1 clove = 3g X   Ginger root, raw 1 tsp = 2g X   Kohlrabi 1 slice = 15g 1 cup sliced = 150g X   Leeks, raw 1 slice = 6g 1 cup sliced/chopped = 45g 1 leek = 90g X   Leeks, boiled 1 slice = 6g 1 cup sliced/chopped = 65g 1 leek = 120g X   Onions - raw/boiled 1 thin slice = 9g 1 medium slice = 14g 1 thick slice = 30g 1 cup sliced = 115g 1 cup chopped = 160g 1 small onion = 45g 1 medium onion = 100g 1 large = 160g X   Onions, sauteed 1 thin slice = 6g 1 medium slice = 10g 1 thick slice = 23g 1 cup sliced = 145g 1 cup chopped = 220g 1 small onion = 28g 1 medium onion = 70g 1 large = 100g X   Rhubarb - raw/frozen 1 stalk = 50g 1 cup chopped = 130g X   Rhubarb, frozen, cooked w/ sugar 1 cup = 250g X   Shallots, raw 1 tbsp = 10g X   Root and tuberous vegetables Bamboo shoots, raw 1 cup = 100g X   Bamboo Shoots - boiled/canned 1 cup = 130g X   Beetroot 1 slice = 8g 1 medium beetroot = 60g 1 large beetroot = 130g 1 cup sliced = 180g X   Carrots, raw 1 slice = 3g 1 small = 45g 1 medium = 60g 1 large = 75g 1 cup grated = 110g 1 cup chopped = 135g X   Carrots, boiled 1 slice = 3.5g 1 small = 50g 1 medium = 70g 1 large = 90g X   Carrots, canned 1 slice = 2.8g 1 cup sliced = 145g X   Carrots - frozen 1 cup sliced, uncooked = 70g 1 cup sliced, boiled = 150g X   Cassava, raw 1 cup diced = 160g X   Parsnips 1 small = 35g 1 medium = 95g 1 large = 155g 1 cup sliced/chopped = 130g X   Potatoes, baked 1 small = 105g 1 medium = 150g 1 large = 195g X   Potatoes, baked, SKIN ONLY 1 small skin = 28g 1 medium skin = 37g 1 large skin = 46g X   Potatoes, boiled, w/out skin 1 small = 100g 1 medium = 145g 1 large = 190g X   Potatoes, mashed: milk & marg 1 cup = 210g X   Potatoes, french fried, oven baked 1 chip = 4g 1 cup = 90g X   Radish 1 small = 2.5g 1 medium = 5.5g 1 large = 9g X   Sweet potato, baked in skin 1 small = 60g 1 medium = 140g 1 large = 220g X   Sweet potato, boiled, w/out skin 1 small = 65g 1 medium = 150g 1 large = 235g X   Turnip 1 small = 50g 1 medium = 115g 1 large = 180g 1 cup = 240g X   Taro, cooked, with salt 1 tsp = 2.5g 1 tbsp = 10g 1 cup sliced = 130g X   Wasabi, root, raw 1 tsp = 2.5g 1 tbsp = 10g 1 cup sliced = 130g X   Seaweed Agar, raw 1 tbsp = 5g X   Agar, dried 1 tbsp = 3g X   Irishmoss, raw 1 tbsp = 5g X   Kelp, raw 1 tbsp = 5g X   Spirulina, raw 1 tbsp = 5g X   Spirulina, dried 1 tbsp = 3g X   Wakame, raw 1 tbsp = 5g X   Sea cucumber 1 tbsp = 5g X   Mushrooms Average of all Mushrooms - raw 1 small = 6g 1 medium = 12g 1 large = 18g 1 cup sliced = 75g X   White, raw 1 small = 6g 1 medium = 12g 1 large = 18g 1 cup sliced = 75g X   White, boiled 1 small = 7g 1 tbsp = 10g 1 medium = 14g 1 large = 21g 1 cup sliced = 105g X   White, stir-fried 1 small = 5g 1 medium = 10g 1 large = 15g 1 cup sliced = 110g X   White, canned 1 small = 6g 1 medium = 12g 1 large = 18g 1 can = 130g 1 cup sliced = 150g X