Oh So Simple Diet Shakes

Kilojoules, Calories, Protein & Iron Tables: F Foods

The tables below provide an estimated number of Kilojoules, Calories, Protein and Iron per 100g (3.5 oz) of a range of foods with names beginning with F.

To find the nutritional information relating to a specific food of interest, simply scroll down the page until you find the food you are interested in. If the food you are looking for is outside the alphabetical range presented on this page, simply click on one of the Energy, Protein and Iron links at the bottom of this page to take you to another page containing the nutritional information you require.

For important information reqarding the Accuracy and Copyright of the data contained in this table, please refer to the paragraphs directly beneath the nutritional table on this page.

For a detailed explanation of the Abbreviations used in the table below, please visit the Nutrition Tables abbreviations page.

Kilojoules, Calories, Protein and Iron Tables for Foods beginning with F:

Food Kilojoules Calories Protein (g) Iron (mg)
Falafel (Chickpea Patty), Dry Mix
1328
293
17.3
6.6
Falafel (Chickpea Patty), Fried, Commercial
1102
241
8.9
3.6
Falafel (Chickpea Patty), Made From Dry Mix
1112
251
10.2
3.9
Fat, Ns As To Fat/Oil/Spread, Commercial, Used In Cooking
3485
833
0.2
0
Fat, Ns As To Fat/Oil/Spread, Domestic, Used In Cooking.
3067
733
0.4
0
Fat, Ns As To Veg Oil/Spread, Domestic, Used In Cooking
3064
732
0.4
0
Fat, Solid Fat/ Oil, Commercial, Nfs
3700
884
0.1
0
Fat, Solid Fat/Oil,  Domestic, Nfs
3700
884
0
0
Fat, Solid, Frying, Animal & Vegetable Fat Mixture
3700
884
0.1
0
Fat, Solid, Frying, Nfs
3700
884
0.1
0
Fat, Solid, Frying, Vegetable
3700
884
0.1
0
Feijoa, Raw
177
37
0.6
0.1
Fennel, Cooked, Fat Not Added In Cooking
119
21
1.1
0.1
Fennel, Raw
101
19
1
0.1
Fermented Milk Drink
298
71
1.2
0
Fig, Dried
1082
231
3.6
1.4
Fig, Raw, Peeled
185
40
1.3
0.2
Fig, Raw, Unpeeled
189
40
1.4
0.3
Fig, Stewed, From Raw, Sugar-Sweetened
345
79
0.9
0.2
Fig, Stewed, From Raw, Unsweetened
140
30
1
0.2
Fillet (Made From Gluten), Vegetarian, Cooked, Fat Added
429
101
12.1
1.3
Fillet (Made From Gluten), Vegetarian, Uncooked
353
83
11.7
1.2
Fish Ball, Asian
314
75
12.3
0.6
Fish Cake Or Patty, Crumbed, Baked From Frozen
983
233
12.2
1
Fish Cake Or Patty, Crumbed, Ns As To Fish, Fried, Comm
1156
275
11.7
1.5
Fish Cake Or Patty, Ns As To Fish, Fried, Homemade
893
212
11.9
0.8
Fish Cake Or Patty, Ns As To Fish, Grilled
574
135
13.5
0.9
Fish Casserole W/Pasta, W/Cream-Based Simmer Sauce
753
179
12.8
0.8
Fish Casserole W/Pasta,W/Tomato-Flav Simmer Sauce(Not Pasta)
428
100
12.2
0.5
Fish Cocktail, Battered, Fried
929
220
16.7
1
Fish Finger, Fried
981
233
10.6
1.2
Fish Finger, Frozen, Uncooked
855
203
10.1
1.1
Fish Finger, Grilled Or Baked
948
225
11.6
1
Fish Finger, No Added Salt, Grilled Or Baked
948
225
11.6
1
Fish In Asian Style Simmer Sauce
544
128
18.7
1.4
Fish In Asian Style Stir Fry, Made From Basic Ingredients
640
153
19.8
0.6
Fish In Black Bean Sauce, From Basic Ingredients
540
128
17.3
0.8
Fish In Cream Based Simmer Sauce
696
164
16
0.3
Fish In Cream-Based Sauce From Basic Ingredients
800
190
14.8
0.5
Fish In Lemon Sauce, From Basic Ingredients
503
120
14.6
0.4
Fish In Sauce, Commercial, Boiled From Frozen
443
105
16.7
0.4
Fish In Sweet Sour Sauce From Basic Ingredients
491
116
14
0.5
Fish In Tomato-Flavoured Sauce From Basic Ingredients
385
90
15.2
0.7
Fish In White Sauce From Basic Ingredients
597
142
15.7
0.5
Fish Kedgeree, With Egg And Rice
775
185
12.7
0.7
Fish Paste Or Spread
652
153
14.9
8.9
Fish Pie With Potato Topping
657
156
12.7
0.8
Fish Stick, Frozen
380
90
9.8
0.3
Fish Stick, Frozen, Fried
620
147
11.7
0.4
Fish With Cream Layer, Crumbed, Baked From Frozen
940
223
11
0.6
Fish With Pasta In Cream-Based Sauce From Basic Ingredients
654
155
11.4
0.4
Fish With Pasta In Soup-Based Sauce From Basic Ingredients
435
102
11.3
0.5
Fish With Pasta In Tomato-Flav Sauce From Basic Ingredients
447
105
11.5
0.6
Fish With Rice In Cream Sauce (Frozen Meal)
486
114
9.1
0.4
Fish With Rice In Soup-Based Sauce From Basic Ingredients
439
104
10.9
0.5
Fish, Cooked, Nfs
624
149
26.4
0.9
Fish, Ns As To Type, Baked Or Grilled, Fat Added In Cooking
675
161
24.4
0.7
Fish, Ns As To Type, Baked Or Grilled, Fat Not Added In Ckg
520
124
24.5
0.8
Fish, Ns As To Type, Battered, Baked From Frozen
1114
265
12.3
0.6
Fish, Ns As To Type, Battered, Fried
917
218
17.5
0.9
Fish, Ns As To Type, Canned
714
171
23
1.3
Fish, Ns As To Type, Crumbed, Baked From Frozen
972
231
11.8
0.7
Fish, Ns As To Type, Crumbed, Fried, Commercial
636
151
21.7
1
Fish, Ns As To Type, Crumbed, Fried, Homemade
1041
247
21.3
1.1
Fish, Ns As To Type, Dried
1695
405
62.8
2.5
Fish, Ns As To Type, Floured, Fried
821
196
23.2
0.7
Fish, Ns As To Type, Lightly Crumbed, Baked From Frozen
972
231
11.8
0.7
Fish, Ns As To Type, Ns As To Crumb Type, Baked Fr Frozen
972
231
11.8
0.7
Fish, Ns As To Type, Raw
427
102
20.4
0.6
Fish, Ns As To Type, Smoked
408
97
21.4
0.6
Fish, Ns As To Type, Steamed Or Poached
506
121
23
0.7
Fishburger, Chain, W/ Fish Patty And Cheese On Fortified Bun
1184
280
9.5
3
Flathead, Baked Or Grilled, Fat Added In Cooking
637
152
25.3
0.2
Flathead, Baked Or Grilled, Fat Not Added In Cooking
511
122
27.3
0.3
Flathead, Battered, Fried
916
217
17.9
0.7
Flathead, Crumbed, Fried, Commercial
617
147
22.3
0.7
Flathead, Crumbed, Fried, Homemade
883
209
20.6
0.7
Flathead, Floured, Fried
786
188
24
0.3
Flathead, Raw
395
94
21.1
0.2
Flathead, Steamed Or Poached
487
116
26.1
0.4
Flavoured drink base, dry, fruit, artificially sweetened
1632
390
0
0
Flavoured drink base, dry, fruit, regular, no vit c
1538
367
0
0
Flavoured drink base, dry, fruit, regular,w/ added vitamin c
1538
367
0
0
Flavoured drink, fruit, artif sw, fr dry base, rec dilution
156
37
0
0
Flavoured drink, fruit, no vit c, fr dry base, rec dilution
147
35
0
0
Flavoured drink, fruit,w/ add vit c, fr drybase,rec dilution
147
35
0
0
Flounder, Baked Or Grilled, Fat Added In Cooking
583
139
21.5
0.8
Flounder, Baked Or Grilled, Fat Not Added In Cooking
452
108
23.2
0.9
Flounder, Battered, Fried
886
210
15.7
1
Flounder, Cooked, Ns As To Cooking Method
439
105
21.9
0.8
Flounder, Crumbed, Fried, Commercial
574
137
18.4
1.4
Flounder, Floured, Fried
735
175
20.5
0.9
Flounder, Raw
350
84
18
0.7
Flounder, Steamed Or Poached
420
100
21.6
0.8
Flour, Arrowroot
1457
346
0.1
0.5
Flour, Cornflour
1442
344
0.1
0.8
Flour, Gluten
1510
354
12.4
2.1
Flour, Soy
1547
343
46.5
6
Flour, Wheat, White, Plain
1483
347
10.8
2.1
Flour, Wheat, White, Self-Raising
1440
337
9.8
0.9
Flour, Wheat, Wholemeal, Plain
1419
318
12.1
3
Flour, Wheat, Wholemeal, Self-Raising
1419
318
12.1
3
Flummery, No Added Fruit
697
167
7.4
0.2
Focaccia, Bacon
1010
237
10.2
1
Focaccia, Cheese
1120
263
10.6
0.8
Focaccia, Cheese & Bacon
1065
250
10.4
0.9
Focaccia, Herb & Garlic
1057
247
8.9
0.9
Focaccia, Olive & Tomato
984
230
8.2
0.8
Focaccia, Plain
1057
247
8.9
0.9
Frankfurt Or Hot Dog, Battered, Fried
1282
306
11.9
2
Frankfurt Or Hot Dog, Crumbed, Fried
1282
306
11.9
2
Frankfurt, Canned, Drained
876
206
11.3
1.4
Frankfurter Or Hot Dog, In Bun, Nfs
1256
295
10.7
1.8
Frankfurter, Wiener Or Hot Dog, Cooked
1051
248
14.3
2.3
French Toast, Plain
1013
238
11.6
1.7
Fromage Frais, Fruit
511
122
6.6
0.1
Fromage Frais, Reduced Fat Or Light, Fruit
393
94
8.3
0.1
Fromage Frais, Reduced Fat Or Light, Vanilla
377
90
8.3
0.1
Fromage Frais, Vanilla
491
117
6.6
0.1
Frozen Dessert, Whey-Based, Creme Glace, Chocolate Flavour
130
31
1.7
0.2
Frozen Dessert, Whey-Based, Creme Glace, Other Flavours
122
29
1.5
0
Fruche, Frozen, Fruit Flavour
262
62
2.3
0.1
Fructose Powder
1595
381
0
0.5
Fruit drink concentrate, apple-blackcurrant
642
153
0.1
0.2
Fruit drink concentrate, lemon
692
165
0.7
0.4
Fruit drink concentrate, orange
626
149
0.5
0.2
Fruit drink concentrate, orange-mango
617
147
0.6
0.1
Fruit drink, apple
162
39
0
0.1
Fruit drink, apple-blackcurrant, ready-to-drink
161
38
0
0
Fruit drink, apple-raspberry
160
38
0
0
Fruit drink, apricot nectar
223
52
0.3
0.2
Fruit drink, blackcurrant
168
40
0.4
0.4
Fruit drink, grape
236
56
0
0
Fruit drink, grapefruit
155
37
0.1
0
Fruit drink, guava nectar
235
56
0.2
0.1
Fruit drink, lemon, ready-to-drink
173
41
0.2
0.1
Fruit drink, lemon, reconstituted from concentrate
173
41
0.2
0.1
Fruit drink, lemon-lime
163
39
0.2
0.1
Fruit drink, lime-orange
152
36
0.2
0
Fruit drink, mango nectar
235
56
0.4
0.2
Fruit drink, mango-banana nectar
241
58
0.4
0.2
Fruit drink, nectar, nfs
212
50
0.3
0.2
Fruit drink, nfs
162
38
0.1
0.1
Fruit drink, orange, ready-to-drink
156
37
0.1
0.1
Fruit drink, orange, reconstituted from concentrate
156
37
0.1
0.1
Fruit drink, orange-banana
151
36
0.2
0
Fruit drink, orange-mango, ready-to-drink
154
37
0.2
0
Fruit drink, orange-mango, reconstituted from concentrate
154
37
0.2
0
Fruit drink, orange-passionfruit
173
41
0.2
0
Fruit drink, passio nectar, ready-to-drink
180
43
1
0.2
Fruit drink, peach nectar
230
55
0.3
0.1
Fruit drink, pineapple
166
40
0.1
0.1
Fruit drink, pineapple-apple-passionfruit
161
38
0.1
0
Fruit drink, pineapple-apricot
229
54
0.1
0.1
Fruit drink, pineapple-coconut
190
45
0.1
0.1
Fruit drink, pineapple-mango
160
38
0.1
0
Fruit drink, pineapple-orange
160
38
0.1
0
Fruit drink, pineapple-pear-peach
177
42
0.1
0.1
Fruit drink, tropical
149
35
0
0
Fruit Leather, 100% Fruit
1375
325
0.3
0.4
Fruit Leather, With Added Sugar
1501
355
0.3
0.4
Fruit medley, dried
1108
250
3.1
1.5
Fruit Medley, Dried, Stewed, Sugar-Sweetened
368
85
0.6
0.3
Fruit Medley, Dried, Stewed, Unsweetened
246
56
0.7
0.3
Fruit Mince
1004
234
1.4
1.7
Fruit Mix, Snack Pack, Apple/Blackcurrant, In Natural Juice
169
38
0.2
0.1
Fruit Mix, Snack Pack, Apple/Strawberry, In Natural Juice
169
38
0.2
0.1
Fruit Mix, Snack Pack, Nfs
173
39
0.4
0.2
Fruit Mix, Snack Pack, Peach/Mango, In Natural Juice
172
40
0.5
0.2
Fruit Mix, Snack Pack, Peach/Pear, In Natural Juice
186
42
0.5
0.2
Fruit Mix, Snack Pack, Pineapple/Pear, In Natural Juice
180
41
0.3
0.1
Fruit Piece, Bite-Size, Compound Yoghurt-Coated
1378
321
7.5
2.3
Fruit Punch, Alcoholic, Nfs
298
71
0.3
0.1
Fruit Salad, Canned In Light Syrup
213
49
0.4
0.4
Fruit Salad, Canned In Light Syrup, Drained
213
48
0.6
0.4
Fruit Salad, Canned In Natural Juice
189
42
0.6
0.4
Fruit Salad, Canned In Natural Juice, Drained
187
42
0.8
0.4
Fruit Salad, Canned, Ns As To Type & Packing Liquid
208
47
0.6
0.4
Fruit Salad, Fresh, Non Tropical
183
40
0.7
0.3
Fruit Salad, Fresh, Tropical
214
46
1.1
0.3
Fruit Salad, Tropical, Canned In Heavy Syrup
346
79
0.5
0.3
Fruit Salad, Tropical, Canned In Light Syrup
247
56
0.8
0.3
Fruit Salad, Tropical, Canned In Natural Juice
217
48
0.7
0.4
Fruit Salad, Tropical, Canned In Natural Juice, Drained
219
48
0.9
0.4
Fruit saline, dry
1449
346
0
0
Fruit Spread, 100% Fruit, No Added Sugar
525
124
0.7
0.6
Fruit, Dried, Not Cooked, Nfs
1132
258
2.9
2
Fruit, Mixed, Dried
1165
268
2
1.8
Fruit, Ns As To Type, Raw
232
52
0.8
0.3
Fudge, Chocolate-Flavoured, Plain
1683
402
1.7
0.2
Fudge, Chocolate-Flavoured, With Nut
1748
416
4.1
0.4
Fudge, Not Chocolate, Plain
1611
385
1.1
0
Fudge, Not Chocolate, With Nut
1702
405
3.7
0.3

Copyright & Data Limitation Notices:

[Copyright of the Commonwealth of Australia, Food Standards Australia New Zealand and Associate Professor H. Greenfield and others at the University of New South Wales. Certain material used in this product has been reproduced with the permission of the Commonwealth of Australia, Food Standards Australia New Zealand, Associate Professor H. Greenfield and others at the University of New South Wales and other researchers.]

FSANZ alerts you to the inherent limitations of these data. Food composition data are average values obtained from a particular sample of foods, determined at a particular time. The nutrient composition of foods can vary substantially over different batches, and between brands because of a number of factors including changes in season, processing practices and ingredient source (including country of origin). Data generated for Australian foods may not be appropriate for use in other countries.

To get the most accurate nutritional information possible about packaged manufactured goods, we recommend you read the nutritional panel printed on the food label.

Kilojoules, Calories, Protein and Iron Tables:

This set of food tables contains the kilojoules and calories per 100g of over 4500 foods plus the amount of Protein and Iron for those interested in tracking these additional nutrients.

Alphabetic links to Food Tables (e.g. Table A lists all foods beginning with the letter A):

       

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