Nutritional information for snacks
Posted by Paola
Collected from calorie-count.com* and actual packets, this comparison table gives information for things you might snack on. It gives the weight of each item needed to get 100 calories.
The second smaller table is of snack items with less than 40% carbohydrates, since carbohydrates make you hungry!
| 100 calories | weight | protein | carbs | fat | fibre |
|---|---|---|---|---|---|
| Hamisha pickled cucumber | 769g (27oz) | 6.2 | 16.2 | 1.5 | 6.9 |
| cucumber* | 650g (23oz) | 3.8 | 23.8 | 1.3 | 3.8 |
| celery, raw* | 632g (22oz) | 4.2 | 18.9 | 1.1 | 10.0 |
| radish* | 611g (21oz) | 4.2 | 20.5 | 0.5 | 10.0 |
| tomatoes, cherry* | 556g (20oz) | 3.9 | 17.2 | 1.7 | 6.7 |
| mushrooms, raw* | 467g (16oz) | 14.7 | 15.3 | 1.3 | 5.3 |
| kohl rabi, raw* | 375g (13oz) | 6.4 | 23.3 | 0.3 | 13.6 |
| Watermelon* | 335g (12oz) | 2.0 | 25.2 | 0.4 | 1.3 |
| red pepper, raw* | 324g (11oz) | 3.3 | 19.6 | 0.9 | 6.7 |
| fennel, raw* | 321g (11oz) | 4.0 | 23.4 | 0.7 | 10.0 |
| strawberries* | 310g (11oz) | 2.0 | 23.9 | 1.0 | 6.1 |
| melon, Cantaloupe* | 295g (10oz) | 2.5 | 24.0 | 0.5 | 2.7 |
| melon, Honeydew* | 277g (10oz) | 1.6 | 25.2 | 0.3 | 2.2 |
| peach* | 258g (9oz) | 2.4 | 24.5 | 0.5 | 3.9 |
| carrot, raw* | 246g (9oz) | 2.3 | 23.7 | 0.6 | 6.9 |
| peas, raw, podded* | 239g (8oz) | 6.6 | 18.0 | 0.5 | 6.1 |
| blackberries* | 232g (8oz) | 3.2 | 22.3 | 1.1 | 12.3 |
| nectarine* | 227g (8oz) | 2.3 | 23.8 | 0.7 | 3.8 |
| plums* | 217g (8oz) | 1.6 | 24.7 | 0.7 | 3.0 |
| orange* | 211g (7oz) | 1.9 | 24.8 | 0.3 | 1.9 |
| apricots* | 209g (7oz) | 3.0 | 23.2 | 0.8 | 4.2 |
| pineapple* | 199g (7oz) | 1.0 | 26.0 | 0.3 | 2.8 |
| raspberries* | 192g (7oz) | 2.3 | 23.0 | 1.3 | 12.5 |
| apple* | 192g (7oz) | 0.6 | 26.5 | 0.3 | 4.6 |
| tangerines (mandarins)* | 189g (7oz) | 1.6 | 25.2 | 0.6 | 3.4 |
| blueberries* | 175g (6oz) | 1.3 | 25.3 | 0.6 | 4.2 |
| pear* | 173g (6oz) | 0.6 | 26.8 | 0.2 | 5.3 |
| grapes, seedless* | 170g (6oz) | 2.0 | 30.0 | 0.0 | 0.0 |
| cherries* | 158g (6oz) | 1.6 | 25.3 | 0.3 | 3.4 |
| mango* | 154g (5oz) | 0.7 | 26.3 | 0.4 | 2.8 |
| grapes, red* | 149g (5oz) | 0.0 | 23.8 | 0.0 | 0.0 |
| grapes* | 148g (5oz) | 1.0 | 25.5 | 0.5 | 1.3 |
| kiwi* | 148g (5oz) | 2.0 | 24.0 | 1.0 | 4.0 |
| Quark soft cheese | 145g (5oz) | 17.4 | 5.9 | 0.3 | 0.0 |
| pomegranate seeds* | 140g (5oz) | 1.0 | 24.0 | 0.0 | 1.0 |
| cottage cheese, 1% milkfat* | 140g (5oz) | 17.3 | 3.8 | 1.5 | 0.0 |
| figs* | 136g (5oz) | 1.1 | 26.2 | 0.4 | 4.0 |
| Tesco Light Choices cottage cheese w/ onion & chives | 118g (4oz) | 13.4 | 5.6 | 1.8 | 0.1 |
| banana* | 112g (4oz) | 1.2 | 25.7 | 0.4 | 3.0 |
| Tesco Light Choices cottage cheese w/ pineapple | 111g (4oz) | 10.9 | 9.4 | 1.4 | 0.4 |
| cottage cheese, 2% milkfat* | 111g (4oz) | 15.2 | 4.0 | 2.2 | 0.0 |
| Quorn peppered beef-style slices | 93g (3oz) | 13.6 | 7.1 | 2.0 | 3.7 |
| Quorn turkey-style cranberry slices | 88g (3oz) | 12.8 | 7.1 | 2.2 | 3.5 |
| Assortment of Bean Crackers | 84g (3oz) | 2.1 | 11.6 | 5.0 | 0.0 |
| avocado* | 63g (2oz) | 1.3 | 5.3 | 9.2 | 4.2 |
| mozzarella, light | 61g (2oz) | 12.3 | 0.2 | 5.5 | 0.0 |
| avocado, Hass* | 60g (2oz) | 1.3 | 5.2 | 9.1 | 4.2 |
| tomatoes, oven-dried* | 39g (1.4oz) | 5.5 | 21.7 | 1.2 | 4.7 |
| cheese, half-fat cheddar, Waitrose | 38g (1.4oz) | 11.3 | 0.0 | 6.1 | 0.0 |
| cheese, Feta* | 38g (1.3oz) | 5.4 | 1.5 | 8.1 | 0.0 |
| sultanas* | 34g (1.2oz) | 0.9 | 23.5 | 0.1 | 0.7 |
| mozzarella, full-fat | 33g (1.2oz) | 7.4 | 0.7 | 7.4 | 0.0 |
| cheese, Brie* | 30g (1.1oz) | 6.2 | 0.1 | 8.3 | 0.0 |
| cheese, Provolone* | 29g (1oz) | 7.3 | 0.6 | 7.6 | 0.0 |
| Tesco cheese rice cake | 26g (0.9oz) | 2.4 | 21.3 | 0.8 | 0.5 |
| cheese, Swiss* | 26g (0.9oz) | 7.1 | 1.4 | 7.3 | 0.0 |
| Tesco caramel rice cake | 25g (0.9oz) | 1.4 | 22.2 | 0.6 | 0.4 |
| Kasugai Bean Cracker | 25g (0.9oz) | 0.8 | 18.3 | 2.1 | 0.0 |
| cheese, cheddar* | 25g (0.9oz) | 6.2 | 0.3 | 8.2 | 0.0 |
| Kasugai Wasabi Hot Green Peas | 25g (0.9oz) | 3.8 | 15.4 | 2.3 | 3.1 |
| Tohato Edadame Crackers | 24g (0.8oz) | 2.9 | 7.3 | 6.6 | 0.0 |
| Kasugai Shrimp Peanuts | 22g (0.8oz) | 0.8 | 13.8 | 3.8 | 0.0 |
| Kasugai Roasted Green Peas | 21g (0.8oz) | 2.0 | 13.3 | 2.0 | 2.7 |
| Kasugai (Mame Itoko) Roasted Mix Nuts | 21g (0.7oz) | 2.9 | 12.9 | 4.1 | 1.2 |
| Carr’s Cheese Melts | 21g (0.7oz) | 0.1 | 11.9 | 0.2 | 0.5 |
| Kameda Wasabi-Flavoured Peanuts with Crackers | 21g (0.7oz) | 3.3 | 0.0 | 4.3 | 0.0 |
| seeds, flaxseed* | 19g (0.7oz) | 3.4 | 5.4 | 7.9 | 5.1 |
| nuts, almonds* | 19g (0.7oz) | 4.1 | 7.0 | 5.9 | 1.5 |
| M&S rose chocolate | 18g (0.6oz) | 1.8 | 8.7 | 6.4 | 0.6 |
| nuts, cashew* | 18g (0.6oz) | 3.3 | 5.4 | 7.9 | 0.6 |
| nuts, pistachio* | 18g (0.6oz) | 3.7 | 5.0 | 8.0 | 1.9 |
| nuts, almonds* | 17g (0.6oz) | 3.7 | 3.8 | 8.6 | 2.1 |
| seeds, sunflower | 17g (0.6oz) | 4.5 | 1.3 | 8.5 | 1.8 |
| seeds, pumpkin | 17g (0.6oz) | 4.9 | 2.6 | 7.8 | 0.9 |
| nuts, pine nuts* | 16g (0.6oz) | 2.1 | 4.7 | 7.9 | 2.1 |
| nuts, peanuts, dry-roasted* | 16g (0.6oz) | 3.8 | 3.4 | 7.8 | 1.6 |
| nuts, walnuts* | 15g (0.5oz) | 2.3 | 2.1 | 10.0 | 1.0 |
| nuts, pecan | 14g (0.5oz) | 1.4 | 1.9 | 10.0 | 1.0 |
| nuts, macadamia* | 14g (0.5oz) | 1.1 | 1.9 | 10.6 | 1.2 |
Low-carb snacks
Snacks with less than 40% carbohydrates by weight (not by calories). This is based on information I’ve collected on what I eat.
| 100 calories | weight | protein | carbs | fat | fibre | % protein | % carbs | % fat |
|---|---|---|---|---|---|---|---|---|
| egg, medium organic free-range | 77g (3oz) | 8.5 | 0.0 | 7.4 | 0.0 | 53% | 0% | 47% |
| egg, large organic free-range | 49g (2oz) | 8.4 | 0.0 | 7.3 | 0.1 | 53% | 0% | 47% |
| gouda cheese | 27g (0.9oz) | 6.4 | 0.0 | 8.4 | 0.0 | 43% | 0% | 57% |
| Stilton cheese | 24g (0.9oz) | 5.4 | 0.0 | 8.5 | 0.0 | 39% | 0% | 61% |
| lite Leerdammer cheese | 36g (1.3oz) | 11.1 | 0.0 | 6.1 | 0.0 | 64% | 0% | 35% |
| half-fat cheddar cheese | 38g (1.4oz) | 11.3 | 0.0 | 6.1 | 0.0 | 65% | 0% | 35% |
| cheese, Brie* | 30g (1.1oz) | 6.2 | 0.1 | 8.3 | 0.0 | 42% | 1% | 57% |
| mozzarella, light | 61g (2oz) | 12.3 | 0.2 | 5.5 | 0.0 | 68% | 1% | 31% |
| cheese, cheddar* | 25g (0.9oz) | 6.2 | 0.3 | 8.2 | 0.0 | 42% | 2% | 56% |
| tofu | 65g (2oz) | 10.5 | 0.5 | 6.2 | 0.4 | 61% | 3% | 36% |
| cheese, Provolone* | 29g (1oz) | 7.3 | 0.6 | 7.6 | 0.0 | 47% | 4% | 49% |
| Yorkshire blue cheese | 28g (1oz) | 6.0 | 1.0 | 8.0 | 0.0 | 40% | 7% | 53% |
| lite halloumi cheese | 44g (2oz) | 11.8 | 1.3 | 5.3 | 0.0 | 64% | 7% | 29% |
| halloumi cheese | 31g (1.1oz) | 6.7 | 1.1 | 7.8 | 0.0 | 43% | 7% | 50% |
| light sheep’s milk cheese | 64g (2oz) | 10.8 | 1.3 | 5.1 | 0.0 | 63% | 7% | 30% |
| vegetarian frankfurter | 1.5g (0.1oz) | 8.0 | 1.2 | 6.7 | 0.9 | 50% | 7% | 42% |
| vegetarian bacon | 2g (0.1oz) | 13.1 | 1.7 | 4.5 | 1.7 | 68% | 9% | 23% |
| cheese, Swiss* | 26g (0.9oz) | 7.1 | 1.4 | 7.3 | 0.0 | 45% | 9% | 46% |
| seeds, sunflower | 17g (0.6oz) | 4.5 | 1.3 | 8.5 | 1.8 | 32% | 9% | 59% |
| cheese, Feta* | 38g (1.3oz) | 5.4 | 1.5 | 8.1 | 0.0 | 36% | 10% | 54% |
| nuts, macadamia* | 14g (0.5oz) | 1.1 | 1.9 | 10.6 | 1.2 | 8% | 14% | 78% |
| nuts, pecan | 14g (0.5oz) | 1.4 | 1.9 | 10.0 | 1.0 | 11% | 14% | 75% |
| nuts, walnuts* | 15g (0.5oz) | 2.3 | 2.1 | 10.0 | 1.0 | 16% | 15% | 69% |
| goats cheese | 56g (2oz) | 4.9 | 2.3 | 7.9 | 0.0 | 33% | 15% | 52% |
| ricotta | 79g (3oz) | 7.1 | 2.8 | 7.5 | 0.0 | 41% | 16% | 43% |
| cottage cheese, 1% milkfat* | 140g (5oz) | 17.3 | 3.8 | 1.5 | 0.0 | 77% | 17% | 7% |
| seeds, pumpkin | 17g (0.6oz) | 4.9 | 2.6 | 7.8 | 0.9 | 32% | 17% | 51% |
| extra-light soft cheese | 93g (3oz) | 13.1 | 3.5 | 3.7 | 0.0 | 65% | 17% | 18% |
| peanut butter | 16g (0.6oz) | 3.8 | 2.5 | 8.3 | 1.0 | 26% | 17% | 57% |
| nuts, peanuts | 18g (0.6oz) | 4.6 | 2.9 | 8.7 | 1.5 | 28% | 18% | 54% |
| cottage cheese, 2% milkfat* | 111g (4oz) | 15.2 | 4.0 | 2.2 | 0.0 | 71% | 19% | 10% |
| Quorn chicken-style slices | 93g (3oz) | 15.2 | 4.2 | 2.4 | 5.6 | 70% | 19% | 11% |
| Quorn burger | 1.4g (0.05oz) | 13.0 | 4.7 | 3.3 | 2.1 | 62% | 22% | 16% |
| Quorn beef-style pieces | 109g (4oz) | 14.7 | 4.9 | 2.4 | 5.4 | 67% | 22% | 11% |
| Quorn quarter-pounder | 0.6g (0.02oz) | 13.0 | 4.7 | 3.2 | 3.2 | 62% | 22% | 16% |
| nuts, peanuts, dry-roasted* | 16g (0.6oz) | 3.8 | 3.4 | 7.8 | 1.6 | 25% | 23% | 52% |
| extra-light Philadelphia soft cheese | 90g (3oz) | 10.8 | 4.5 | 4.2 | 0.4 | 55% | 23% | 22% |
| nuts, almonds* | 17g (0.6oz) | 3.7 | 3.8 | 8.6 | 2.1 | 23% | 23% | 54% |
| Quark soft cheese | 145g (5oz) | 17.4 | 5.9 | 0.3 | 0.0 | 74% | 25% | 1% |
| Quorn pieces | 97g (3oz) | 13.6 | 5.6 | 2.5 | 5.3 | 63% | 26% | 12% |
| Quorn ham-style slices | 91g (3oz) | 14.5 | 5.9 | 2.0 | 5.3 | 65% | 26% | 9% |
| Quorn roast chicken-style slices | 85g (3oz) | 14.5 | 6.0 | 2.0 | 2.6 | 65% | 27% | 9% |
| Tesco Light Choices cottage cheese w/ onion & chives | 118g (4oz) | 13.4 | 5.6 | 1.8 | 0.1 | 64% | 27% | 8% |
| watercress | 476g (17oz) | 10.5 | 5.7 | 3.8 | 7.1 | 52% | 29% | 19% |
| cottage cheese w/ onion & chives | 141g (5oz) | 15.4 | 7.0 | 1.8 | 0.3 | 63% | 29% | 8% |
| nuts, pistachio* | 18g (0.6oz) | 3.7 | 5.0 | 8.0 | 1.9 | 22% | 30% | 48% |
| spinach | 400g (14oz) | 11.2 | 6.4 | 3.2 | 8.4 | 54% | 31% | 15% |
| Quorn peppered beef-style slices | 93g (3oz) | 13.6 | 7.1 | 2.0 | 3.7 | 60% | 31% | 9% |
| artichoke | 6.7g (0.2oz) | 0.7 | 4.4 | 8.9 | 1.1 | 5% | 32% | 63% |
| Quorn turkey-style cranberry slices | 88g (3oz) | 12.8 | 7.1 | 2.2 | 3.5 | 58% | 32% | 10% |
| nuts, pine nuts* | 16g (0.6oz) | 2.1 | 4.7 | 7.9 | 2.1 | 14% | 32% | 54% |
| seeds, flaxseed* | 19g (0.7oz) | 3.4 | 5.4 | 7.9 | 5.1 | 20% | 32% | 47% |
| nuts, cashew* | 18g (0.6oz) | 3.3 | 5.4 | 7.9 | 0.6 | 20% | 33% | 48% |
| watercress, rocket & spinach | 850g (30oz) | 20.0 | 10.0 | 0.0 | 5.0 | 67% | 33% | 0% |
| Quorn banger | 1.1g (0.04oz) | 5.1 | 5.7 | 6.3 | 1.7 | 30% | 33% | 37% |
| avocado* | 63g (2oz) | 1.3 | 5.3 | 9.2 | 4.2 | 8% | 34% | 58% |
| purple-sprouting broccoli spears | 667g (23oz) | 26.0 | 17.3 | 7.3 | 20.0 | 51% | 34% | 14% |
| soybeans | 68g (2oz) | 8.8 | 7.5 | 4.6 | 2.9 | 42% | 36% | 22% |
| 100 calories | weight | protein | carbs | fat | fibre | % protein | % carbs | % fat |
Becky said,
24 April 2008 at 3:32 am
Thank you. This will be hugely useful.
Sylvia said,
25 April 2008 at 3:28 pm
This is SUCH a good idea. Awesome and I love the logic you used for sorting it.
Paola said,
26 April 2008 at 12:33 am
Thanks – I am not sure I believe many of the numbers. I thought the peas were like avocados, very high in fat. And I’d never have guessed that strawberries were the least calorific fruit (after watermelon).
If you come across food packets for this stuff, please send me the info so that I can check it against this table. Thanks. I’ll think of what symbol to use in these tables to show when information comes direct from a packet rather than from calorie-count.com.
Sylvia said,
26 April 2008 at 11:06 am
Peas are high carb so I think it makes sense that they are low fat. I was thinking but not really something I’d have as a snack, but I do! I have Japanese dried (fried) peas.
Out of interest I got a selection of Japanese snacks out, in hopes they’d be very low cal.
I don’t think these are really worth adding as I’m probably the only one who would eat them! But it’s been useful for me to see what I should reach for if I want to put a snack out :)