How to Use These Tables
Values below are approximate and sourced from standard food composition databases. They reflect typical preparation methods and average portion sizes. Actual values will vary by brand, ripeness, cooking method and measurement accuracy.
In Australia, energy on food labels is displayed in kilojoules (kJ). To convert: 1 kcal ≈ 4.18 kJ. The tables below use kilocalories (kcal) for international consistency.
Protein Sources
| Food | Portion | kcal | Protein | Fat | Carbs |
|---|
| Chicken breast (grilled) | 120 g | 198 | 37 g | 4.5 g | 0 g |
| Atlantic salmon | 125 g | 260 | 28 g | 16 g | 0 g |
| Whole eggs | 2 large | 144 | 12.6 g | 10 g | 0.7 g |
| Lean beef mince (cooked) | 100 g | 180 | 26 g | 8 g | 0 g |
| Firm tofu | 150 g | 130 | 18 g | 7 g | 2 g |
| Tinned tuna (spring water) | 95 g | 95 | 20 g | 1 g | 0 g |
| Greek yoghurt (plain) | 170 g | 150 | 15 g | 6 g | 8 g |
Grains & Legumes
| Food | Portion | kcal | Protein | Fat | Carbs |
|---|
| Brown rice (cooked) | 150 g | 170 | 3.8 g | 1.4 g | 36 g |
| Rolled oats (dry) | 40 g | 152 | 5.3 g | 2.7 g | 27 g |
| Quinoa (cooked) | 150 g | 180 | 6.6 g | 2.7 g | 30 g |
| Red lentils (cooked) | 150 g | 172 | 13.5 g | 0.6 g | 28 g |
| Chickpeas (tinned) | 120 g | 145 | 7.5 g | 2.5 g | 20 g |
| Wholemeal bread | 1 slice (36 g) | 82 | 4 g | 1.1 g | 14 g |
| Wholemeal pasta (cooked) | 150 g | 186 | 7.5 g | 1.2 g | 36 g |
Vegetables & Fruits
| Food | Portion | kcal | Protein | Fat | Carbs |
|---|
| Broccoli (steamed) | 100 g | 35 | 2.8 g | 0.4 g | 4 g |
| Sweet potato (baked) | 150 g | 135 | 2 g | 0.2 g | 31 g |
| Baby spinach (raw) | 60 g | 14 | 1.7 g | 0.2 g | 1.4 g |
| Banana | 1 medium | 105 | 1.3 g | 0.4 g | 27 g |
| Blueberries | 100 g | 57 | 0.7 g | 0.3 g | 14 g |
| Avocado | ½ medium | 120 | 1.5 g | 11 g | 6 g |
| Carrot (raw) | 1 medium | 35 | 0.7 g | 0.2 g | 8 g |
Fats, Nuts & Seeds
| Food | Portion | kcal | Protein | Fat | Carbs |
|---|
| Almonds | 30 g | 175 | 6.3 g | 15 g | 3 g |
| Walnuts | 30 g | 196 | 4.6 g | 19.5 g | 2 g |
| Peanut butter (natural) | 1 tbsp (16 g) | 95 | 3.5 g | 8 g | 3 g |
| Olive oil | 1 tbsp (14 ml) | 120 | 0 g | 14 g | 0 g |
| Chia seeds | 15 g | 73 | 2.5 g | 4.6 g | 6 g |
| Tahini | 1 tbsp (15 g) | 89 | 2.6 g | 8 g | 3 g |
Activity Energy Expenditure
Estimates below are for a 70 kg adult. Scale roughly proportional to body weight.
| Activity | Duration | Approx. kcal |
|---|
| Walking (5 km/h) | 30 min | 130 |
| Jogging (8 km/h) | 30 min | 280 |
| Cycling (moderate) | 30 min | 250 |
| Resistance training | 45 min | 220 |
| Swimming (moderate) | 30 min | 250 |
| Yoga (hatha) | 60 min | 180 |
Disclaimer: All nutritional values are approximate estimates from publicly available databases. They are for general reference and awareness. Actual values differ by brand, preparation and measurement. This is not personalised dietary advice. Consult an Accredited Practising Dietitian for tailored guidance.