Oh So Simple Diet Shakes

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

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 S:

Food Kilojoules Calories Protein (g) Iron (mg)
Sago, Dry
1448
345
0
6.8
Salad, Bean & Corn, Canned
313
67
4.1
1.2
Salad, Cabbage Or Coleslaw, With Dressing, Commercial
419
95
2
0.4
Salad, Cabbage Or Coleslaw, With Dressing, Homemade
625
146
1
0.4
Salad, Cabbage Or Coleslaw, Without Dressing
101
19
2
0.4
Salad, Caesar, With Dressing, Nfs
642
151
5.9
0.7
Salad, Carrot, With Dressing, Nfs
900
205
2.2
1.1
Salad, Cucumber, Made With Cucumber In Vinegar
67
15
0.6
0.2
Salad, Mixed Bean, Canned
276
58
4.4
1.4
Salad, Mixed Green, With Dressing, Nfs
288
65
1.3
0.6
Salad, Potato, Canned
509
120
1.5
1
Salad, Potato, Commercial, With Added Mayonnaise
459
108
1.9
0.5
Salad, Potato, Homemade
549
128
2.3
0.6
Salad, Potato, Nfs
482
113
2.2
0.6
Salad, Potato, With Egg
528
124
3.5
0.6
Salad, Potato, With Mixed Veg & Vinaigrette Dressing
592
137
2.2
0.5
Salad, Prawn & Pasta
487
114
6.1
0.6
Salad, Red Kidney Bean
855
197
3.9
1.3
Salad, Side, With Dressing, Nfs
98
21
0.8
0.4
Salad, Side, Without Dressing, Nfs
52
10
0.8
0.4
Salad, Tabouli, Commercial
682
154
3.1
1.6
Salad, Tabouli, Homemade
498
111
3.2
1.9
Salad, Waldorf
328
75
0.9
0.3
Salami, All Types
1782
426
21.7
2.4
Salmon Cake Or Patty, Fried
870
206
10.2
0.7
Salmon Curry, Aust Style, Made From Basic Ingredients
538
127
11.3
1.2
Salmon In Cream-Based Sauce From Basic Ingredients
805
192
15.2
1.2
Salmon In White Sauce From Basic Ingredients
666
158
13.9
1.1
Salmon Loaf
859
204
12.6
1.6
Salmon With Pasta In White Sauce From Basic Ingredients
615
146
12
0.9
Salmon, Australian, Canned In Brine
646
154
19.5
1.5
Salmon, Australian, Canned In Brine, Drained
729
174
22
1.7
Salmon, Baked Or Grilled, Fat Added In Cooking
911
218
24.3
0.7
Salmon, Baked Or Grilled, Fat Not Added In Cooking
769
184
25.2
0.8
Salmon, Battered, Fried
1030
244
17.7
1
Salmon, Cooked, Ns As To Cooking Method
740
177
24.3
0.8
Salmon, Floured, Fried
980
234
23.5
0.8
Salmon, Pink, Canned In Brine
545
130
19.4
0.9
Salmon, Pink, Canned In Brine, Drained
615
147
21.9
1
Salmon, Pink, Canned In Water, No Added Salt
543
130
19.4
0.9
Salmon, Pink, Canned In Water, No Added Salt, Drained
615
147
21.9
1
Salmon, Raw
594
142
19.5
0.6
Salmon, Red, Canned In Brine
722
172
19.4
1.1
Salmon, Red, Canned In Brine, Drained
815
195
21.9
1.2
Salmon, Red, Canned In Water, No Added Salt, Drained
815
195
21.9
1.2
Salmon, Smoked
561
134
23
0.5
Salmon, Steamed Or Poached
713
170
23.4
0.7
Salt
0
0
0
0.3
Sandwich Spread, Meat Substitute Type
905
209
20.6
3.3
Sandwich, Cheese, Nfs
1394
328
13.6
0.9
Sandwich, Egg, Nfs
1159
272
9.1
1.4
Sandwich, Meat, Nfs
1207
284
10.2
1.5
Sandwich, Nfs
1219
287
10.4
1.4
Sardine, Canned In Oil
1280
306
17.6
2.2
Sardine, Canned In Oil, Drained
952
227
21.8
2.7
Sardine, Canned In Tomato Sauce
804
192
18.1
2.4
Sardine, Canned In Water
629
150
17.9
2.2
Sardine, Canned In Water, Drained
766
183
21.8
2.7
Satay, Beef, Honey-Based Marinade
971
232
25.7
2.7
Satay, Beef, Nfs
1012
241
25.9
2.9
Satay, Beef, Peanut-Based Marinade
1116
264
26.7
3.2
Satay, Beef, Soy-Based Marinade
1044
249
24.5
2.6
Satay, Chicken, Honey-Based Marinade
1101
263
21
1.2
Satay, Chicken, Nfs
895
212
18.3
1.3
Satay, Chicken, Peanut-Based Marinade
1228
291
22
1.7
Satay, Chicken, Soy-Based Marinade
1158
276
20.1
1.2
Satay, Pork, Honey-Based Marinade
871
208
24.3
1
Satay, Pork, Nfs
943
224
24.1
1.1
Satay, Pork, Peanut-Based Marinade
1006
238
25.2
1.5
Satay, Pork, Soy-Based Marinade
939
224
23.2
1
Sauce Mix, Cheese, Dry Mix
1600
374
13.6
0.9
Sauce Mix, Savoury Fruit, Dry Mix
1494
345
6.9
1.1
Sauce Mix, Savoury, Dry Mix
1561
362
7.1
1
Sauce Mix, White, Savoury, Dry Mix
1587
370
12.3
0.9
Sauce, Apple, Commercial
352
82
0.2
0.1
Sauce, Asian Style, For Stir Fry
611
145
1.4
0.5
Sauce, Barbecue, Bottled
742
175
0.7
0.5
Sauce, Bearnaise
1267
301
3.9
1.1
Sauce, Black Bean, Commercial
523
120
4.1
6
Sauce, Cheese, From Dry Mix, With Added Milk & Water
286
68
3.1
0.1
Sauce, Cheese, From Dry Mix, With Added Water
244
57
2.1
0.1
Sauce, Cheese, Made With Milk
833
198
8.3
0.3
Sauce, Cheese, Nfs
759
181
8
0.2
Sauce, Chili, Asian, Commercial
472
104
0.9
2.9
Sauce, Chili, Bottled
472
104
0.9
2.9
Sauce, Cranberry, Commercial
643
154
0.2
0.1
Sauce, Cream, Homemade
649
154
3.5
0.2
Sauce, Curry, Asian, Commercial
604
141
1.3
5.2
Sauce, Curry, From Dry Mix, With Added Water
437
100
2.1
1.1
Sauce, Fish, Asian, Commercial
213
48
6.8
1.9
Sauce, Hoisin, Commercial
925
201
1.8
4.7
Sauce, Hollandaise
1793
428
4.9
1.2
Sauce, Horseradish
545
128
1.8
0.6
Sauce, Hot Pepper
145
26
1.6
2.4
Sauce, Lemon Butter
935
223
0.2
0.1
Sauce, Mint
404
95
1.8
5.5
Sauce, Mustard, Bottled
208
43
3.9
2
Sauce, Onion, Made With Milk
417
98
3.4
0.3
Sauce, Orange, Savoury
958
228
0.1
2.5
Sauce, Oyster, Asian, Commercial
468
112
2.8
3.9
Sauce, Plum, Savoury, Asian, Commercial
958
228
0.1
2.5
Sauce, Salsa, Tomato-Based
153
33
1.3
0.6
Sauce, Satay, Bottled (Not Simmer Or Stir Fry Type)
1431
337
5.6
2.7
Sauce, Satay, From Dry Mix, With Added Water
767
178
5.7
0.5
Sauce, Satay, Homemade
1466
339
12.6
1.4
Sauce, Satay, Nfs
1433
337
6.1
2.6
Sauce, Savoury, From Dry Mix, With Added Milk & Water
280
66
2.5
0.2
Sauce, Savoury, From Dry Mix, With Added Water
280
66
2.5
0.2
Sauce, Savoury, Fruit, From Dry Mix, W/ Added Milk& Water
306
72
2.6
0.2
Sauce, Savoury, Fruit, From Dry Mix, With Added Water
306
72
2.6
0.2
Sauce, Savoury, Nfs
365
86
2.5
0.5
Sauce, Seafood Cocktail
926
220
0.8
0.3
Sauce, Soy
162
39
5.4
2.2
Sauce, Soy, Low Salt
162
39
5.4
2.2
Sauce, Steak Diane, Homemade
1198
285
1.3
0.8
Sauce, Sweet & Sour, Asian, Commercial
843
199
0.6
1.3
Sauce, Sweet & Sour, Homemade
349
82
0.6
0.4
Sauce, Tartar
1024
241
0.7
0.5
Sauce, Tomato, Bottled
438
101
1.2
0.7
Sauce, Tomato, Bottled, Artificially Sweetened
150
34
2
0.7
Sauce, Tomato, Bottled, No Added Salt
438
101
1.2
0.7
Sauce, Tomato, From Dry Mix With Added Water
215
50
1
0.2
Sauce, Tomato-Based (Not Ketchup Type), Homemade
236
53
2
0.4
Sauce, White, Nfs
590
139
4.6
0.3
Sauce, White, Savoury, From Dry Mix, W/ Added Milk &Water
282
66
3
0.1
Sauce, White, Savoury, From Dry Mix, With Added Water
267
62
2.1
0.2
Sauce, White, Savoury, Made With Milk
636
151
4
0.2
Sauce, Worcestershire
317
74
1.3
3.7
Sauerkraut, Canned
65
10
1.1
1.5
Sauerkraut, Fat Not Added In Cooking
66
10
1.1
1.5
Sausage In Tomato-Flavoured Sauce, Canned
568
132
8.1
1.5
Sausage Patty, With Onion, Cooked
1129
266
12.1
1.4
Sausage Patty, With Vegetables, Cooked
959
225
10.1
1.2
Sausage Roll, Individual Size
1415
334
8.9
1
Sausage Roll, Party Size
1331
314
8.6
1
Sausage, Beef, Fried
1014
237
15.4
2.2
Sausage, Beef, Grilled Or Bbq
1093
257
18.3
2.4
Sausage, Beef, Ns As To Cooking Method
1067
250
17.3
2.3
Sausage, Beef, Raw
1193
280
11.6
1.4
Sausage, Chicken, Fried
943
221
15.4
1
Sausage, Chicken, Grilled Or Bbq
1021
239
18.3
1
Sausage, Chicken, Ns As To Cooking Method
964
226
16.1
1
Sausage, Chicken, Raw
1090
256
11.6
0.4
Sausage, Chinese, Simmered
1156
271
12.3
0.3
Sausage, Continental, Cooked, From Raw
1483
354
19.4
1.6
Sausage, Continental, Smoked, Cooked
1254
299
11.9
0.9
Sausage, Lamb, Fried
1224
291
24.4
6.5
Sausage, Lamb, Grilled Or Bbq
1196
285
24.8
6.6
Sausage, Ns As To Type, Fried
1039
244
15.8
2.2
Sausage, Ns As To Type, Grilled Or Bbq
1109
261
18.4
2.4
Sausage, Ns As To Type, Ns As To Cooking Method
1081
254
17.3
2.3
Sausage, Ns As To Type, Raw
1186
279
11.6
1.4
Sausage, Pork & Beef, Fried
1034
243
15.4
2
Sausage, Pork & Beef, Grilled Or Bbq
1107
260
18.1
2.3
Sausage, Pork & Beef, Mince, Raw
1131
267
11.8
1.2
Sausage, Pork & Beef, Ns As To Cooking Method
1062
249
16.4
2.1
Sausage, Pork, Fried
1101
260
15.4
1.6
Sausage, Pork, Grilled Or Bbq
1204
285
16.8
1.6
Sausage, Pork, Ns As To Cooking Method
1149
272
16.1
1.6
Sausage, Pork, Raw
1090
258
12
1
Sausage, Vegetarian (From Gluten & Soy Protein), Fried
764
179
17.4
1.8
Sausage, Vegetarian (From Gluten & Soy Protein), Grilled
714
167
17.8
1.8
Sausage, Vegetarian (From Gluten & Soy Protein), Uncooked
678
158
16.9
1.8
Sausage, With Potato & Carrot In Gravy, Canned
357
81
3.9
1.1
Sausage, With Potato& Carrot In Curry Sauce, Canned
432
99
5.1
1.4
Savoury Loaf, With Vegetables
836
196
11.3
1.9
Scallop In Cream-Based Sauce From Basic Ingredients
548
131
9
0.7
Scallop In Curry Sauce From Basic Ingredients
338
79
7.1
0.9
Scallop In White Sauce From Basic Ingredients
467
111
9.8
0.7
Scallop, Baked Or Grilled, Fat Added In Cooking
444
106
13.9
1
Scallop, Baked Or Grilled, Fat Not Added In Cooking
389
93
19.3
1.3
Scallop, Battered, Fried
809
192
11.2
1.1
Scallop, Cooked, Nfs
432
103
21.7
1.6
Scallop, Crumbed, Fried, Commercial
576
137
19.9
0.5
Scallop, Crumbed, Fried, Homemade
979
231
14.3
1.4
Scallop, Fried
444
106
13.9
1
Scallop, Raw
233
56
11.6
0.8
Scallop, Steamed Or Boiled
441
105
22.2
1.6
Scampi, Cooked, Nfs
378
90
20.4
1
Scone Mix, Dry
1543
363
11.3
1
Scone, Cheese
1208
285
9.8
0.5
Scone, Fruit
1368
321
7.5
0.8
Scone, Plain
1346
317
8.2
0.7
Scone, Plain, From Mix, With Added Water, Baked
1089
256
8
0.7
Scone, Pumpkin
1109
260
7.3
0.7
Scone, Wholemeal
1263
288
9.2
1.9
Scone, Wholemeal, With Fruit
1288
295
8
1.9
Seafood & Vegetable Finger, Commercial, Baked
875
206
10.8
1
Seafood Marinara, Canned Mix
459
109
18.8
3.9
Seafood Marinara, From Fresh, Cooked, No Sauce
542
129
24.6
2.7
Seafood Mousse
545
129
8
0.5
Seafood Salad, With Seafood Extender & Mayonnaise
645
153
13.3
0.8
Seafood Stick, Battered, Fried
896
212
10.1
0.8
Seafood Stick, Restructured
380
90
9.8
0.3
Seasoning Mix, Chili-Based
1007
222
5.7
6.3
Seaweed, Dried
755
85
16.7
14.6
Seaweed, Pickled
391
86
0.5
1.8
Seaweed, Raw
141
10
1.6
5.9
Seed, Mixed
2448
565
23.1
6.6
Seed, Poppy
2183
484
18
9.4
Seed, Pumpkin, Raw
2416
558
24.4
10
Seed, Pumpkin, Roasted
2531
586
23.6
9.7
Seed, Sesame
2531
585
22.2
5.2
Seed, Sunflower, Dry Roasted
2445
563
23.2
4.7
Seed, Sunflower, Raw
2396
552
22.7
4.6
Seed, Sunflower, Roasted, Salted
2471
570
21.6
4.4
Seed, Sunflower, Roasted, Unsalted
2512
580
22
4.5
Semolina, Cooked, Made With Milk, Fat Not Added In Cooking
340
81
4.3
0.1
Semolina, Cooked, Nfs
147
35
1.2
0.1
Semolina, Raw
1376
323
10.7
0.6
Sesame Paste
2550
576
20.5
15.5
Shallot, Cooked, Fat Added In Cooking
168
38
1.7
0.8
Shallot, Cooked, Fat Not Added In Cooking
109
24
1.7
0.8
Shallot, Raw
98
22
1.5
0.8
Shark, Baked Or Grilled, Fat Added In Cooking
702
168
31.4
0.4
Shark, Baked Or Grilled, Fat Not Added In Cooking
581
139
33.9
0.4
Shark, Battered, Fried
837
199
21
0.7
Shark, Crumbed, Fried, Commercial
746
178
26.4
0.5
Shark, Crumbed, Fried, Homemade
692
164
19.1
0.6
Shark, Floured, Fried
846
202
29.7
0.4
Shark, Raw
449
107
26.2
0.3
Shark, Steamed Or Poached
523
125
30.3
0.3
Shark's Fin, Canned
714
171
23
1.3
Shepherds Pie, Made With Beef
444
105
7.9
0.9
Shepherds Pie, Made With Lamb
447
105
8.6
1.7
Sherbet
1600
382
0
0
Sherry, Dry
435
104
0.1
0.1
Sherry, Nfs
534
128
0.2
0.1
Sherry, Sweet
576
138
0.2
0.1
Shortcake, With Fruit & Cream, Commercial
1112
263
3.8
0.4
Shortcake, With Fruit, Commercial
1092
257
4.2
0.5
Shortcake, With Fruit, Homemade
1102
260
3.5
0.9
Silverbeet, Cooked, Fat Added In Cooking
200
42
1.8
2.1
Silverbeet, Cooked, Fat Not Added In Cooking
88
15
1.9
2.2
Simmer Or Stir Fry Sauce, Asian Style, Commercial
204
45
5.5
2.1
Simmer Or Stir Fry Sauce, Black Bean, Commercial
250
57
2
0.7
Simmer Or Stir Fry Sauce, Satay, Commercial
767
178
5.7
0.5
Simmer Or Stir Fry Sauce, Sweet Sour, Commercial
356
84
0.3
0
Simmer Or Stir Fry Sauce, Sweet, Plum Or Lemon, Commercial
428
97
0.9
0.8
Simmer Sauce, Apricot, Commercial
236
55
0.9
0
Simmer Sauce, Commercial, Nfs
379
86
1.2
0.5
Simmer Sauce, Cream-Based, Commercial
506
117
0.3
0
Simmer Sauce, Curry, Commercial
437
100
2.1
1.1
Simmer Sauce, Curry, Indian Style, Commercial
643
146
2.8
2.1
Simmer Sauce, Tomato-Based (Not For Pasta Sauce), Commercial
203
43
0.4
0.6
Slice, Caramel Custard, Pastry Base, Custard-Topped, Comm
1200
284
6.9
0.7
Slice, Caramel, Caramel-Filled, Chocolate-Topped, Commercial
2092
496
5.5
0.8
Slice, Caramel, Caramel-Filled, Chocolate-Topped, Homemade
1883
446
5.6
0.8
Slice, Cherry, Cherry & Coconut-Filled, Choc-Topped, Comm
2023
479
4.5
0.8
Slice, Cherry, Cherry & Coconut-Filled, Choc-Topped, H/Made
1765
417
5.1
1.2
Slice, Chocolate, Nfs
2001
475
4.7
1.2
Slice, Chocolate, Plain, Iced
1905
454
3.6
1.3
Slice, Chocolate, Plain, Uniced
2035
484
4.2
1.3
Slice, Chocolate, W/ Puffed Rice & Confec Bar, Choc-Topped
2100
500
5.5
2.6
Slice, Chocolate, With Cake Crumbs, Uniced
1664
396
1.9
0.4
Slice, Chocolate, With Coconut, Iced
1707
404
4.3
1.3
Slice, Chocolate, With Coconut, Uniced
1811
428
5.4
1.3
Slice, Chocolate, With Fruit & Nuts, Iced
1798
426
4.3
1.4
Slice, Chocolate, With Fruit & Nuts, Uniced
1882
446
4.9
1.5
Slice, Chocolate, With Fruit, Iced
1695
402
3.1
1.3
Slice, Chocolate, With Fruit, Uniced
1756
416
3.6
1.4
Slice, Chocolate, With Nuts, Iced, Commercial
2156
511
5.2
1
Slice, Chocolate, With Nuts, Iced, Homemade
1942
461
6
1.5
Slice, Chocolate, With Nuts, Uniced, Commercial
2214
524
7.5
1.4
Slice, Chocolate, With Nuts, Uniced, Homemade
2055
487
7.1
1.5
Slice, Coconut, Coconut Biscuit Base, Iced, Commercial
1923
455
3.5
0.5
Slice, Coconut, Coconut Biscuit Base, Iced, H/Made
2075
492
3.3
0.6
Slice, Coconut, Jam-Filled, Coconut&Egg White-Topped, H/Made
1891
446
4.4
0.8
Slice, Coconut, Jam-Filled, Coconut-Topped, Commercial
1816
428
4.8
0.8
Slice, Fruit & Nut, Rich
1958
459
7.6
1.5
Slice, Made From Ready-To-Eat Breakfast Cereal, Iced
2128
504
2.8
0.8
Slice, Made From Ready-To-Eat Breakfast Cereal, Uniced
2096
495
3.6
0.9
Slice, Muesli, Iced, Commercial
1843
433
5.7
0.9
Slice, Muesli, Iced, Homemade
1904
451
4.6
1.4
Slice, Muesli, Uniced, Commercial
1784
418
6.7
1
Slice, Muesli, Uniced, Homemade
2007
475
5.4
1.6
Slice, Muesli, Yoghurt- Or Carob-Topped, Commercial
1862
439
6.6
0.8
Slice, Nfs
1956
463
5
1.1
Slice, Peppermint, Peppermint-Filled, Choc-Topped, Comm
2194
520
3
0.8
Slice, Peppermint, Peppermint-Filled, Choc-Topped, H/Made
2067
490
3.1
1.2
Slice, Plain, With Fruit & Nuts, Iced
1539
364
4.9
0.8
Slice, Plain, With Fruit & Nuts, Uniced
1570
371
5.9
0.9
Slice, Plain, With Fruit, Iced
1467
347
4
0.8
Slice, Plain, With Fruit, Uniced
1482
350
4.8
0.8
Slice, Plain, With Nuts, Iced
1648
390
6.2
0.9
Slice, Plain, With Nuts, Uniced
1702
402
7.5
0.9
Slice, Sponge& Pastry, Cream (&Jam)-Filled, Iced, Commercial
1589
377
5.9
0.5
Slice, Sponge, Cream-Filled, Iced, Commercial
1433
341
5.9
0.6
Slice, Sponge, Jam-Filled, Iced, Commercial
1430
339
5.8
0.7
Smoothie, Ns As To Fat Content, With Added Fruit, Commercial
338
79
3
0.2
Smoothie, Reduced Fat, With Added Fruit, Commercial
310
72
3.2
0.2
Smoothie, Skim Milk, With Added Fruit, Commercial
276
65
3
0.2
Smoothie, Whole Milk, With Added Fruit, Commercial
349
82
2.8
0.2
Snack Mix, Bhuja, W/ Soy Noodle, Peanut, Green Pea, Sultana
2351
550
20
2.8
Snack Mix, Oriental, W/ Soy Noodle, Pea, Peanut
2351
550
20
2.8
Snack, Cheese Flavour, Extruded
2152
509
9.1
0.3
Snack, Non-Cheese Flavour, Extruded
2092
495
7.1
1.2
Snack, Noodle-Based
1960
447
18
7.6
Snack, Pea-Based
2351
550
20
2.8
List continues on next page:

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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