Oh So Simple Diet Shakes

Kilojoules, Calories, Protein & Iron Tables: U - Z 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 U to Z.

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 U to Z:

Food Kilojoules Calories Protein (g) Iron (mg)
Veal Cordon Bleu, (Commercial Formed Product), Cooked
1382
328
15.8
1.9
Veal Cordon Bleu, Commercial
1292
307
14.8
2
Veal Cordon Bleu, Homemade
1142
272
20.7
1.4
Veal Curry, Aust Style, Made From Basic Ingredients
457
108
12.4
1.3
Veal Cutlet, (Commercial Formed Product), Cooked
1433
340
15.3
2
Veal Marsala From Basic Ingredients
739
176
14.5
1.1
Veal Meatballs In Tomato-Base Sauce,Made Fr Basic Ingredient
602
142
14.6
1.5
Veal Parmigiana, Commercial
1191
282
13.5
1.8
Veal Steak, Commercially Crumbed, Fried
1921
457
15.8
2.1
Veal Steak, Commercially Crumbed, Uncooked
1333
317
14.2
2.1
Veal Steak, Floured, Fried
691
165
22.9
1.6
Veal Steak, Home Crumbed, Fried
1482
352
18.7
1.7
Veal Stew In Cream Sauce From Basic Ingredients
1133
270
16.1
1.2
Veal Stew In Gravy From Basic Ingredients
464
110
15.3
1.2
Veal Stew In Tomato-Based Sauce From Basic Ingredients
490
115
15.7
1.5
Veal Stew, W/Pasta, W/Tomato Pasta Simmer Sauce
509
120
12.7
1.3
Veal Stew, With Pasta In Cream Sauce From Basic Ingredients
916
218
12.3
1
Veal Stew, With Pasta In Gravy From Basic Ingredients
441
105
11.7
0.9
Veal Stew, With Rice In Gravy From Basic Ingredients
446
106
11.4
0.9
Veal Stir Fry In Sweet Sour Simmer Sauce
684
163
20.9
1.4
Veal, All Cuts, Baked/Roast, Fat Trimmed
596
142
31.6
1.8
Veal, All Cuts, Baked/Roast, Ns As To Fat Trimmed
596
142
31.6
1.8
Veal, Chop, Fried, Fat Trimmed
700
167
28.8
1.8
Veal, Chop, Grilled Or Bbq, Fat Trimmed
639
153
29.5
1.9
Veal, Chop, Grilled Or Bbq, Ns As To Fat Trimmed
639
153
29.5
1.9
Veal, Chop, Raw, Fat Trimmed
492
118
22.4
1.2
Veal, Chop, Stewed Or Braised, Fat Trimmed
730
174
34.2
2.5
Veal, Chop, Stewed Or Braised, Lean & Fat
775
185
33.6
2.5
Veal, Chop, Stewed Or Braised, Ns As To Fat Trimmed
755
180
33.9
2.5
Veal, Mince, Raw
629
150
21.8
1.6
Veal, Ns As To Cut, Ns As To Cooking Method, Fat Trimmed
669
160
30.3
2
Veal, Ns As To Cut, Ns As To Cooking Method, Ns As To Fat
669
160
30.3
2
Veal, Ns As To Cut, Raw, Fat Trimmed
454
108
21.5
1.6
Veal, Ns As To Cut, Raw, Ns As To Fat Trimmed
454
108
21.5
1.6
Veal, Patty (Meat Only), Cooked
819
196
29.9
2
Veal, Steak, No Coating, Fried
721
172
29.5
2
Veal, Steak, No Coating, Grilled Or Bbq
660
158
30.2
2.1
Veal, Steak, No Coating, Ns As To Cooking Method
692
165
29.8
2
Veal, Steak, Raw
454
108
21.5
1.6
Veal, Stewing Cuts, Stewed/Braised
783
187
34.8
2.6
Vegetable Curry
611
142
2.2
0.7
Vegetable Curry, Potato-Based, Commercial
533
124
1.5
4.2
Vegetable Finger, Grilled Or Baked, From Frozen
883
201
2.6
0.8
Vegetable Mornay
531
124
5.8
0.4
Vegetable Patty, Commercial, Uncooked
844
192
2.6
0.8
Vegetable Patty, Fried
1054
242
2.7
0.8
Vegetable Stew, (No Meat)
311
72
2
0.5
Vegetable Tempura
1256
296
4.9
1.2
Vegetable, Ns As To Type, Cooked, Fat Added In Cooking
263
57
2.7
0.7
Vegetable, Ns As To Type, Fat Not Added In Cooking
196
41
2.7
0.7
Vegetable, Ns As To Type, Raw
183
41
1.6
0.5
Vegetables & Pasta In Cheese Sauce, Cooked, From Frozen
301
63
3
0.7
Vegetables In Peanut Sauce, Cooked
983
228
7.5
1
Vegetables In Thai Sauce, Cooked, From Frozen
163
34
2.6
0.8
Vegetables In White Sauce, Cooked, From Frozen
268
55
2.4
0.7
Vegetarian Stew, From Meat Substitute With Vegetables
535
123
9.8
1.1
Venison In Gravy, From Basic Ingredients
466
111
16
2.4
Venison Steak, Fried
725
173
32.1
4.9
Venison Steak, Grilled Or Bbq
664
159
32.9
5.1
Venison, Baked Or Roast
664
159
32.9
4.8
Venison, Raw
458
109
22.6
3.4
Vine Leaf Stuffed With Rice, No Meat
336
77
2.1
0.8
Vine Leaf, Cooked Or Canned
109
17
3.6
2.3
Vine Leaf, Stuffed With Lamb & Rice
446
103
10.6
2.4
Vinegar
65
16
0.1
0
Vodka
886
212
0
0.1
Vol Au Vent Case, Unfilled, Commercial
1883
447
7
0.3
Vol Au Vent, Cheese And Vegetable, 100 Mm Case
1215
286
8.4
0.7
Vol Au Vent, Cheese And Vegetable, 125 Mm Case, Indiv Size
1224
288
8.4
0.7
Vol Au Vent, Cheese And Vegetable, 60 Mm Case
1271
300
8.4
0.7
Vol Au Vent, Cheese And Vegetable, Party Size Case
1415
334
7.8
0.4
Vol Au Vent, Chicken And Vegetable, Party Size Case
1348
320
14.4
0.6
Vol Au Vent, Seafood And Vegetable, Party Size Case
1375
327
14
1.3
Waffle, Plain, Toasted
1589
376
10.2
0.9
Walnut
2901
681
14.4
2.5
Walnut, Honey Roasted
2790
655
13.4
2.3
Water As An Ingredient In Recipes
0
0
0
0
Water Chestnut, Canned, Drained
219
47
0.6
2.8
Water In A Beverage
0
0
0
0
Water, Bottled, As A Beverage
0
0
0
0
Watercress, Cooked, Fat Not Added In Cooking
357
81
1.6
1.6
Watercress, Raw
110
19
2.9
3
Watermelon, Raw
101
23
0.3
0.4
Welsh Rarebit
1637
388
13.3
0.8
Wheat Bran, Processed Bran Cereal, B Vits,Fe, Unspec iron
1321
256
12.7
7.5
Wheat Bran, Processed Bran Cereal, Unfortified
1321
256
12.7
6.1
Wheat Bran, Unprocessed
1117
182
16.7
11.9
Wheat Germ
1438
308
24.4
9.7
Whey, Powder, Dry
1444
345
12.2
0.9
Whisky
892
213
0
0.1
Whisky Or Scotch & Soda, Nfs
129
31
0
0
White Christmas
2368
560
5.2
1.7
White Sauce, From Beef/Veal Stew (Includes Onion)
794
188
3.3
0.3
Whitebait, Baked Or Grilled, Fat Not Added In Cooking
980
234
23.4
1.5
Whitebait, Floured, Fried
1187
283
20.6
1.4
Whitebait, Raw
755
180
18
1.2
Whitener, Beverage, Dry Powder
2270
542
4.8
1.1
Whiting, Baked Or Grilled, Fat Added In Cooking
598
143
23.7
0.2
Whiting, Baked Or Grilled, Fat Not Added In Cooking
468
112
25.6
0.3
Whiting, Battered, Fried
980
232
21.2
0.9
Whiting, Cooked, Ns As To Cooking Method
442
106
23.7
0.3
Whiting, Crumbed, Baked From Frozen
972
231
11.8
0.7
Whiting, Crumbed, Fried, Commercial
568
135
19.9
0.5
Whiting, Crumbed, Fried, Homemade
833
197
19.2
0.7
Whiting, Floured, Fried
749
179
22.6
0.3
Whiting, Raw
362
86
19.8
0.2
Whiting, Steamed Or Poached
437
104
23.3
0.3
Wine Cooler, All Flavours
213
51
0.1
0.1
Wine, Fortified, Dry
514
123
0.2
0.2
Wine, Fortified, Sweet, Dessert
638
152
0.2
0.2
Wine, Green Ginger
364
87
0.2
0.1
Wine, Red
285
68
0.2
0.2
Wine, Red, Ns As To Type, Cooked
98
23
0.2
0.2
Wine, Red, Reduced Alcohol (1.15 - 6.5% V/V Alcohol)
154
37
0.2
0.2
Wine, Red, Sparkling
271
65
0.2
0.2
Wine, Rice
454
108
0.5
0
Wine, Rose
283
68
0.2
0.3
Wine, Sparkling, De-Alcoholised (< 0.5 % V/V Alcohol)
27
6
0.2
0.2
Wine, White, Dry
285
68
0.2
0.1
Wine, White, Medium Dry
271
65
0.2
0.2
Wine, White, Medium Sweet
274
65
0.2
0.1
Wine, White, Ns As To Type
276
66
0.2
0.2
Wine, White, Ns As To Type, Cooked
108
26
0.2
0.2
Wine, White, Reduced Alcohol (1.15 - 6.5% V/V Alcohol)
173
41
0.2
0.2
Wine, White, Sparkling
271
65
0.2
0.2
Wonton, Pork-Filled, Boiled Or Steamed
877
204
6.2
1.8
Wonton, Pork-Filled, Deep Fried
1106
261
14
1.5
Yabbie, Cooked, Nfs
421
101
22.5
1.5
Yeast Extract Spread
593
142
23.8
3
Yeast, Compressed
444
93
13.6
1.7
Yoghurt Beverage, Reduced Fat, Fruit Flavour
336
80
4.9
0.1
Yoghurt, Compound, Plain
1952
466
17.8
0.4
Yoghurt, Frozen, Soft Serve, Fruit Flavour
711
170
4.9
0.1
Yoghurt, Frozen, Soft Serve, Nfs
687
164
4.8
0.1
Yoghurt, Frozen, Soft Serve, Reduced Fat, Fruit Flavour
501
120
5.2
0
Yoghurt, Frozen, Soft Serve, Reduced Fat, Vanilla
501
120
5.2
0
Yoghurt, Frozen, Soft Serve, Vanilla
657
157
4.6
0.1
Yoghurt, Frozen, Stick/Bar, Fruit Flavour
629
150
4.8
0.1
Yoghurt, Frozen, Tub, Fruit Flavour
711
170
4.9
0.1
Yoghurt, High Fat (Extra Creamy), Fruit
640
153
4.2
0.1
Yoghurt, High Fat (Extra Creamy), Plain
513
123
5.5
0.1
Yoghurt, Nfs
359
86
5
0.1
Yoghurt, Ns As To Fat Content, Fruit
334
80
4
0.1
Yoghurt, Ns As To Fat Content, Plain
286
68
5.2
0.1
Yoghurt, Ns As To Fat Content, Vanilla
327
78
5.2
0.1
Yoghurt, Reduced Fat, Fruit
388
93
4.8
0.1
Yoghurt, Reduced Fat, Fruit & Muesli
526
124
5.3
0.5
Yoghurt, Reduced Fat, Fruit & Nut
504
119
5.4
0.3
Yoghurt, Reduced Fat, Muesli
576
135
5.9
1
Yoghurt, Reduced Fat, Plain
294
70
5
0
Yoghurt, Reduced Fat, Vanilla
403
96
5.1
0
Yoghurt, Regular Fat, Fruit
405
97
4.9
0.1
Yoghurt, Regular Fat, Fruit & Nut
749
177
5.2
0.3
Yoghurt, Regular Fat, Muesli
564
132
5.8
1
Yoghurt, Regular Fat, Plain
304
73
4.7
0.1
Yoghurt, Regular Fat, Vanilla
389
93
4.9
0.1
Yoghurt, Regular Fat, Vanilla & Nut
504
119
5.4
0.3
Yoghurt, Skim Or Low Fat, Fruit
320
76
5.2
0.1
Yoghurt, Skim Or Low Fat, Fruit & Nut
439
104
5.7
0.3
Yoghurt, Skim Or Low Fat, Fruit, Artificially Sweetened
205
49
5
0.1
Yoghurt, Skim Or Low Fat, Plain
223
53
5.9
0.1
Yoghurt, Skim Or Low Fat, Vanilla
326
78
5.9
0.1
Yoghurt, Skim Or Low Fat, Vanilla, Artificially Sweetened
209
50
5.7
0.1
Yorkshire Pudding
1110
263
7.3
0.9
Zucchini In Tomato Sauce, Cooked
223
49
1.5
0.8
Zucchini Slice
760
179
8.3
0.9
Zucchini, Cooked, Fat Added In Cooking
149
32
1.3
0.5
Zucchini, Cooked, Fat Not Added In Cooking
80
16
1.3
0.5
Zucchini, Cooked, Ns As To Fat Added In Cooking
82
16
1.3
0.5
Zucchini, Raw
72
14
1.2
0.6
Zucchini, Stuffed, Nfs
543
126
6.4
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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