Oh So Simple Diet Shakes

Kilojoules, Calories, Protein & Iron Tables: L 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 L.

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 L:

Food Kilojoules Calories Protein (g) Iron (mg)
Lamb, Breast, Baked Or Roast
1209
289
18.8
1.8
Lamb, Chop, Ns As To Cut, Fried, Fat Trimmed
958
229
30.5
2.6
Lamb, Chop, Ns As To Cut, Fried, Lean & Fat
1426
341
24.9
2.2
Lamb, Chop, Ns As To Cut, Fried, Ns As To Fat
1101
263
28.7
2.4
Lamb, Chop, Ns As To Cut, Grilled/Bbq, Fat Trimmed
905
216
30.2
2.4
Lamb, Chop, Ns As To Cut, Grilled/Bbq, Lean & Fat
1391
332
25.8
2.2
Lamb, Chop, Ns As To Cut, Grilled/Bbq, Ns As To Fat Trimmed
1076
257
28.6
2.3
Lamb, Chop, Ns As To Cut, Home Crumbed, Fried/Baked, Ns Fat
1297
308
20.2
1.9
Lamb, Chop, Ns As To Cut, Home Crumbed, Fried/Baked,Fat Trim
1323
314
21
1.9
Lamb, Chop, Ns As To Cut, Home Crumbed, Fried/Baked,Lean&Fat
1754
417
18.1
1.8
Lamb, Chop, Ns As To Cut, Ns As To Ckm, Fat Trimmed
921
220
30.2
2.5
Lamb, Chop, Ns As To Cut, Ns As To Ckm, Ns As To Fat Trimmed
1075
257
28.6
2.4
Lamb, Chop, Ns As To Cut, Raw, Fat Trimmed
625
149
21
1.7
Lamb, Chop, Ns As To Cut, Raw, Lean & Fat
1153
275
17.5
1.6
Lamb, Chop, Ns As To Cut, Raw, Ns As To Fat Trimmed
594
142
20
1.6
Lamb, Chop, Ns As To Cut, Stewed/Braised, Fat Trimmed
861
206
29.2
2.8
Lamb, Chop, Ns As To Cut, Stewed/Braised, Lean & Fat
1097
262
28.2
2.6
Lamb, Chop, Ns As To Cut, Stewed/Braised, Ns Fat Trimmed
939
224
28.6
2.7
Lamb, Chump Chop, Fried, Fat Trimmed
974
233
31.4
3.4
Lamb, Chump Chop, Fried, Lean & Fat
1212
290
29.2
3.2
Lamb, Chump Chop, Grilled Or Bbq, Fat Trimmed
942
225
31.8
3.4
Lamb, Chump Chop, Grilled Or Bbq, Lean & Fat
1184
283
29.6
3.2
Lamb, Chump Chop, Ns As To Cooking Method, Fat Trimmed
933
223
30.9
3.3
Lamb, Chump Chop, Raw, Fat Trimmed
724
173
19.5
2.3
Lamb, Chump Chop, Stewed/Braised, Fat Trimmed
867
207
29.3
3.1
Lamb, Chump Chop, Stewed/Braised, Lean & Fat
1089
260
27.2
2.9
Lamb, Chump Chop, Stewed/Braised, Ns As To Fat Trimmed
945
226
28.6
3.1
Lamb Curry In Simmer Curry (Indian Style) Sauce, Fr Basic
907
213
17.7
2.5
Lamb Curry, Aust Style In Curry Sce From Basic Ingredients
539
127
12.1
1.5
Lamb Curry, Dry, From Basic Ingredients
863
204
11.9
1.2
Lamb Curry, Indian / Asian Style In Curry Sauce, Fr Basic
1070
253
13.8
1.7
Lamb, Forequarter Chop, Fried, Fat Trimmed
1001
239
32.8
2.1
Lamb, Forequarter Chop, Fried, Lean & Fat
1389
332
28.8
1.9
Lamb, Forequarter Chop, Grilled Or Bbq, Fat Trimmed
948
226
33.7
2
Lamb, Forequarter Chop, Grilled Or Bbq, Lean & Fat
1363
326
29.3
1.8
Lamb, Forequarter Chop, Grilled Or Bbq, Ns As To Fat Trimmed
1093
261
32.1
1.9
Lamb, Forequarter Chop, Ns As To Cooking Method, Fat Trimmed
961
230
33.2
2
Lamb, Forequarter Chop, Ns As To Cooking Method, Ns Fat Trim
1101
263
31.8
2
Lamb, Forequarter Chop, Raw, Fat Trimmed
553
132
20
1.4
Lamb, Forequarter Chop, Stewed/Braised, Fat Trimmed
872
208
31
1.8
Lamb, Forequarter Chop, Stewed/Braised, Lean & Fat
1254
300
26.9
1.8
Lamb, Forequarter Chop, Stewed/Braised, Ns As To Fat Trimmed
1006
240
29.6
1.8
Lamb In Asian Style Sauce, From Basic Ingredients
773
184
18.9
1.8
Lamb Mince Stew In Gravy, From Basic Ingredients
577
137
14.5
2.4
Lamb Mince Stew In Tomato-Base Sauce, From Basic Ingredients
604
142
14.9
2.7
Lamb Or Mutton, All Cuts, Corned, Cooked, Fat Trimmed
842
201
24.5
1.7
Lamb Or Mutton, All Cuts, Corned, Cooked, Ns Fat Trimmed
874
209
25.1
1.7
Lamb Patty (Meat Only), Cooked, Ns As To Reg/Premium Trim
874
209
24.4
5.2
Lamb Patty, With Onion, Ns Regular /Trim Mince
651
155
19.7
3.2
Lamb Patty, With Rice & Onion, Cooked,Ns Reg/Trim Mince
648
154
16.3
2.7
Lamb Patty, With Vegetables, Cooked, Ns Regular/Trim Mince
578
137
16.1
2.7
Lamb Roast With Potato & Vegetables (Frozen Meal)
439
102
10
0.9
Lamb Stew In Cream Sauce, From Basic Ingredients
1238
295
15.6
1.4
Lamb Stew In Gravy, From Basic Ingredients
567
135
14.8
1.4
Lamb Stew In Tomato-Based Sauce, From Basic Ingredients
594
140
15.2
1.7
Lamb Stew In White Sauce, From Basic Ingredients
791
188
15.7
1.4
Lamb Stew, With Pasta In Gravy, From Basic Ingred
515
122
11.4
1.1
Lamb Stew, With Potato, Vegetables In Gravy, Canned
409
93
4.9
0.8
Lamb Stew, With Rice In Gravy, From Basic Ingredients
520
124
11.1
1
Lamb With Potato & Vegetables (Diet Frozen Meal)
549
128
14
1.4
Lamb, Leg Chop, Fried, Fat Trimmed
1013
242
33.9
2.7
Lamb, Leg Chop, Fried, Lean & Fat
1104
264
33
2.7
Lamb, Leg Chop, Grilled Or Bbq, Fat Trimmed
961
230
34.8
2.8
Lamb, Leg Chop, Grilled Or Bbq, Lean & Fat
1074
257
33.6
2.8
Lamb, Leg Chop, Raw, Fat Trimmed
594
142
21.9
2
Lamb, Leg Chop, Stewed/Braised, Fat Trimmed
884
211
32
2.6
Lamb, Leg Chop, Stewed/Braised, Lean & Fat
989
236
30.9
2.5
Lamb, Leg, Baked Or Roast, Fat Trimmed
855
204
27.4
2.4
Lamb, Leg, Baked Or Roast, Lean & Fat
938
224
29.3
2.4
Lamb, Leg, Baked Or Roast, Ns As To Fat Trimmed
884
211
28.1
2.4
Lamb, Leg, Raw, Fat Trimmed
594
142
21.9
2
Lamb, Loin Chop Or Cutlet, Fried, Fat Trimmed
895
214
27
2.4
Lamb, Loin Chop Or Cutlet, Fried, Lean & Fat
1522
364
21.7
1.9
Lamb, Loin Chop Or Cutlet, Fried, Ns As To Fat Trimmed
1114
266
25.2
2.2
Lamb, Loin Chop Or Cutlet, Grilled Or Bbq, Fat Trimmed
867
207
27.4
2.4
Lamb, Loin Chop Or Cutlet, Grilled Or Bbq, Lean & Fat
1498
358
22
1.9
Lamb, Loin Chop Or Cutlet, Grilled/Bbq, Ns As To Fat Trimmed
1088
260
25.5
2.2
Lamb, Loin Chop Or Cutlet, Ns As To Ckm, Fat Trimmed
873
209
27.2
2.4
Lamb, Loin Chop Or Cutlet, Ns As To Ckm, Ns As To Fat Trim
1091
261
25.4
2.2
Lamb, Loin Chop Or Cutlet, Raw, Fat Trimmed
685
164
21.2
1.5
Lamb, Loin Chop Or Cutlet, Raw, Lean & Fat
1490
356
15.9
1.3
Lamb, Loin Chop Or Cutlet, Stewed/Braised, Fat Trimmed
809
193
25.5
2.2
Lamb, Loin Chop Or Cutlet, Stewed/Braised, Lean & Fat
1398
334
20.6
1.8
Lamb, Loin, Baked Or Roast, Fat Trimmed
1047
250
23.1
2
Lamb, Loin, Baked Or Roast, Lean & Fat
1474
352
22.4
1.9
Lamb, Loin, Baked Or Roast, Ns As To Fat
1197
286
22.9
2
Lamb, Mince, Loose, Fried, Regular Mince
907
217
24
4.9
Lamb, Mince, Loose, Ns Regular Or Premium Trim, Simmered
874
209
24.4
5
Lamb, Mince, Loose, Simmered, Regular Mince
874
209
24.4
5
Lamb, Mince, Raw, Ns As To Regular Or Premium Trim
620
148
20.4
3.5
Lamb, Mince, Raw, Premium Trim
602
144
20.4
3.5
Lamb, Mince, Raw, Regular
709
169
20.4
3.5
Lamb, Ns As To Cut, Baked Or Roasted, Fat Trimmed
869
208
27.2
2.4
Lamb, Ns As To Cut, Baked Or Roasted, Lean & Fat
1006
240
28.4
2.3
Lamb, Ns As To Cut, Baked Or Roasted, Ns As To Fat Trimmed
987
236
26.4
2.3
Lamb, Ns As To Cut, Fried, Fat Trimmed
950
227
30.4
2.6
Lamb, Ns As To Cut, Fried, Lean & Fat
1426
341
24.9
2.2
Lamb, Ns As To Cut, Fried, Ns As To Fat Trimmed
950
227
30.4
2.6
Lamb, Ns As To Cut, Grilled/Bbq, Fat Trimmed
904
216
30.2
2.4
Lamb, Ns As To Cut, Grilled/Bbq, Ns As To Fat Trimmed
904
216
30.2
2.4
Lamb, Ns As To Cut, Ns As To Ckm, Fat Trimmed
895
214
28.9
2.4
Lamb, Ns As To Cut, Ns As To Ckm, Lean & Fat
1391
332
25.4
2.2
Lamb, Ns As To Cut, Ns As To Ckm, Ns As To Fat Trimmed
1005
240
27.5
2.3
Lamb, Ns As To Cut, Raw, Fat Trimmed
606
145
20.8
1.8
Lamb, Ns As To Cut, Raw, Lean & Fat
961
230
18.5
1.7
Lamb, Ns As To Cut, Raw, Ns As To Fat Trimmed
606
145
20.8
1.8
Lamb, Shank, Cooked
931
222
31.9
3.3
Lamb, Shank, Raw
743
177
22.3
1.8
Lamb, Shoulder, Baked Or Roast, Fat Trimmed
832
199
29.8
1.9
Lamb, Shoulder, Baked Or Roast, Lean & Fat
1206
288
25.9
1.7
Lamb, Shoulder, Raw, Fat Trimmed
553
132
20
1.4
Lamb, Steak, Ns As To Cut, Fried, Fat Trimmed
804
192
27.7
3.2
Lamb, Steak, Ns As To Cut, Fried, Ns As To Fat Trimmed
804
192
27.7
3.2
Lamb, Steak, Ns As To Cut, Grilled/Bbq, Fat Trimmed
746
178
28.4
3.2
Lamb, Steak, Ns As To Cut, Grilled/Bbq, Lean & Fat
754
180
28.4
3.2
Lamb, Steak, Ns As To Cut, Ns Cooking Method, Ns Fat Trimmed
775
185
28.1
3.2
Lamb, Stewing Cuts, Raw, Lean & Fat
807
193
19.2
1.8
Lamb, Stewing Cuts, Raw, Ns As To Fat Trimmed
647
155
20.3
1.9
Lamb, Stewing Cuts, Stewed/Braised, Ns As To Fat Trimmed
924
221
30.8
2.7
Lamb, Trim Lamb (No Separable Fat), Fried
807
193
29.8
3.3
Lamb, Trim Lamb (No Separable Fat), Grilled/Bbq
749
179
30.5
5.4
Lamb, Trim Lamb (No Separable Fat), Ns As To Cooking Method
793
189
30
3.9
Lamb, Trim Lamb (No Separable Fat), Raw
480
115
20.5
2.5
Lamb, Trim Lamb (Separable Fat), Baked/Roast, Fat Trimmed
779
186
28.3
5.4
Lard
3703
885
0.2
0
Lasagne Sheets, Regular, Dry
1417
332
11.2
1
Lasagne Sheets, Wholemeal, Dry
1401
316
12.4
3.9
Lasagne, Fish, Reduced Fat, Commercial
436
98
7.2
0.5
Lasagne, Meat, Commercial
569
130
7.5
1
Lasagne, Meat, Homemade
715
168
11.2
1.1
Lasagne, Meat, Reduced Fat, Commercial
521
118
7.9
1
Lasagne, Nfs
596
138
8.3
1
Lasagne, Vegetable, No Meat, Commercial
432
100
5
0.9
Lasagne, Vegetable, No Meat, Homemade
487
113
5.2
0.5
Leatherjacket, Floured, Fried
728
173
21.5
1.9
Leatherjacket, Raw
343
82
18.8
1.6
Leatherjacket, Steamed Or  Poached
412
98
22.6
1.9
Leek, Cooked, Fat Added In Cooking
211
45
1.9
0.7
Leek, Cooked, Fat Not Added In Cooking
133
26
1.9
0.7
Leek, Raw
142
28
2.1
0.7
Lemon Butter, Commercial
1171
280
0.6
0.5
Lemon Butter, Homemade
1470
351
5.4
0.8
Lemon Peel
207
39
0.8
0.4
Lemon, Raw
115
23
0.6
0.3
Lemonade, Alcoholic
173
41
0
0.1
Lentil Burger, Fried
939
215
9.4
2.1
Lentil Burger, Grilled
741
168
9.9
2.2
Lentil, Canned, Drained
236
51
4.8
1.4
Lentil, Dry
1188
258
24.2
7.5
Lentil, Dry, Cooked, Fat Added In Cooking
384
85
6.7
2
Lentil, Dry, Cooked, Fat Not Added In Cooking
321
70
6.8
2
Lentil, Savoury Brown, Canned
268
58
4.2
2.4
Lettuce, Common, Cooked
289
67
0.6
0.4
Lettuce, Common, Raw
41
6
0.9
0.6
Lettuce, Cos, Raw
82
16
1.4
0.7
Lettuce, Mignonette, Raw
70
13
1.3
1.1
Licorice, Allsorts
1254
296
3.7
7.3
Licorice, Chocolate-Coated
1686
400
6.9
4.4
Licorice, Plain
982
229
4.9
8.8
Ling, Baked Or Grilled, Fat Added In Cooking
592
141
23.6
1.2
Ling, Baked Or Grilled, Fat Not Added In Cooking
462
110
25.5
1.4
Ling, Battered, Fried
776
184
16.6
1.2
Ling, Floured, Fried
744
177
22.5
1.2
Ling, Raw
357
85
19.7
1
Ling, Steamed Or Poached
429
102
23.6
1.2
Liqueur, Advocaat
1015
242
4.2
0.5
Liqueur, Clear, Coffee Flavour
1399
334
0.1
0.1
Liqueur, Cream-Based, Coffee Flavour
1363
326
2.8
0.1
Liqueur, Cream-Based, Other Flavours
1380
330
2.9
0.1
Liqueur, Other Type (> 30% V/V Alcohol)
1545
369
0.1
0.1
Liqueur, Other Types (< 30% V/V Alcohol)
1081
258
0.1
0.6
Liver And Onions, Fried
1048
250
10.9
4.2
Liver, Chicken, No Coating, Fried
838
200
23.1
10.5
Liver, Chicken, Raw
466
111
18
8.6
Liver, Chicken, Stewed Or Braised
666
159
25.7
7.3
Liver, Lamb, Floured, Fried
1270
303
19.8
8.2
Liver, Lamb, No Coating, Fried
1012
242
26.5
11.1
Liver, Lamb, Ns As To Cooking Method
999
239
27.8
10.1
Liver, Lamb, Raw
680
162
21.4
9.5
Liver, Lamb, Stewed Or Braised
972
232
30.6
8.1
Liver, Ns As To Type, Floured, Fried
1298
310
19.9
7.7
Liver, Ns As To Type, No Coating, Cooked
933
223
27.7
9.3
Liver, Ns As To Type, Raw
679
162
21
8.7
Liver, Ox, Stewed Or Braised
922
220
26.2
6.5
Liverwurst, Nfs
1390
330
18
4.4
Loaf Or Patty, Lentil
679
153
9.3
2.1
Loaf Or Patty, Vegetarian , Soy Bean-Based
753
172
11
1.5
Loaf Or Patty, Vegetarian, Meat Substitute-Based
563
131
10.6
1.3
Lobster, Cooked, Nfs
407
97
22
0.2
Log Or Slice Dessert, Made From Biscuits And Cream
1542
367
3.4
0.9
Loganberry, Raw
293
54
1.5
0.6
Loquat, Raw
122
26
1
0.5
Luncheon Meat (Uniform Texture)
991
234
13.3
2.1
Luncheon Meat, Vegetarian (Made From Gluten & Soy Protein)
903
210
21.4
2.8
Lychee, Canned In Light Syrup
289
68
0.4
0.3
Lychee, Canned In Light Syrup, Drained
301
70
0.6
0.4
Lychee, Raw
296
68
1.1
0.5

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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