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
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5 thoughts on “Nutritional information for snacks

  1. 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.

  2. 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 :)

  3. Wow, I saw many people put together comprehensive food lists, but I’ve been waiting for one which shows me all the nutritional information on all the foods, this is just an amazing find and I will definitely be back to your blog.

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