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Kilojoules, Calories, Calcium & Folate Tables: Foods Starting With M Foods

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

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, Calcium and Folate 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, Calcium and Folate Tables for Foods beginning with M:

Food	Kilojoules	Calories	Calcium (mg)	Folate (ug)
Macadamia Nut, Chocolate-Coated	2521	597	169	10
Macadamia, Raw	3068	721	48	16
Macadamia, Roasted, Salted	3094	728	46	12
Macadamia, Roasted, Unsalted	3094	728	46	12
Mackerel, Baked Or Grilled, Fat Added In Cooking	813	194	10	2
Mackerel, Canned In Brine	798	191	23	8
Mackerel, Canned In Brine, Drained	985	235	29	10
Mackerel, Canned In Oil, Drained	1044	249	29	10
Mackerel, Fresh, Raw	542	129	8	2
Mackerel, Smoked	1465	350	12	4
Malt Extract	1260	301	61	12
Malted Milk Powder, Beverage Flavour, Fortified	1658	396	330	24
Malted Milk Powder, Beverage Flavour, Unfortified	1658	396	330	24
Mandarin, Canned In Syrup	241	56	7	12
Mandarin, Raw	178	39	26	19
Mango, Canned In Light Syrup	254	59	6	2
Mango, Canned In Light Syrup, Drained	246	57	7	2
Mango, Canned In Natural Juice	227	52	6	1
Mango, Canned In Natural Juice, Drained	223	51	6	1
Mango, Dried	1226	279	35	8
Mango, Pulp, Canned	248	56	7	2
Mango, Raw	248	56	7	3
Mango, Stewed, Sugar-Sweetened	384	90	4	1
Mango, Stewed, Unsweetened	184	42	5	1
Margarine Spread, Monounsaturated, Canola	2600	621	6	0
Margarine Spread, Monounsaturated, Canola, Reduced Salt	2600	621	6	0
Margarine Spread, Polyunsaturated	2581	617	6	0
Margarine Spread, Polyunsaturated (60-65% Fat), Red Salt	2230	533	6	0
Margarine Spread, Polyunsaturated, Reduced Salt	2655	634	6	0
Margarine Spread, Red Fat (~ 60% Fat), Sunflower, Red Salt	2206	527	6	0
Margarine Spread, Reduced Fat (~ 40% Fat), Poly, Salt Free	1460	349	0	0
Margarine Spread, Reduced Fat (~ 50% Fat), Poly, Red Salt	1840	440	5	0
Margarine Spread, Reduced Fat (~ 60% Fat), Canola, Red Salt	2230	533	6	0
Margarine Spread, Reduced Fat (~ 60% Fat), Poly, Red Salt	2230	533	6	0
Margarine Spread, Table	2606	623	7	0
Margarine Spread, Table, Ns As To Salt	2606	623	7	0
Margarine Spread, Table, Salt Reduced	2606	623	7	0
Margarine, Cooking	2980	712	11	0
Margarine, Monounsaturated, Canola	3032	724	6	0
Margarine, Monounsaturated, Canola, Reduced Salt	3032	724	6	0
Margarine, Monounsaturated, Olive, Reduced Salt	3025	723	6	0
Margarine, Monounsaturated, Sunflower, Reduced Salt	3044	727	6	0
Margarine, Polyunsaturated	2990	714	9	0
Margarine, Polyunsaturated, Reduced Salt	2990	714	9	0
Margarine, Polyunsaturated, Salt Free	3105	742	0	0
Margarine, Polyunsaturated, Whipped, Reduced Salt	3049	728	9	0
Margarine, Table	2990	714	7	0
Margarine/Marg Spread, Ns As To Marg Or Marg Spread, Poly	2924	699	9	0
Margarine/Margarine Spread, Canola, Reduced Salt	3015	720	6	0
Margarine/Margarine Spread, Nfs	2919	697	8	0
Margarine/Margarine Spread, Ns As To Fat Type	2937	702	8	0
Margarine/Margarine Spread, Ns As To Fat Type, Red Salt	2905	694	7	0
Margarine/Margarine Spread, Polyunsaturated	2942	703	9	0
Margarine/Margarine Spread, Polyunsaturated, Red Salt	2892	691	8	0
Margarine/Margarine Spread, Table	2756	658	7	0
Marmalade, Regular, All Flavours	1056	251	15	5
Marmalade, Sweetened With Aspartame, All Flavours	69	15	15	5
Marmalade, Sweetened With Sucralose, All Flavours	50	11	15	5
Marrow, Cooked, Fat Added In Cooking	145	33	15	30
Marrow, Cooked, Fat Not Added In Cooking	85	19	15	31
Marshmallow, In Cone, With Sherbet	1187	283	6	1
Marshmallow, Plain Or Flavoured, No Chocolate	1135	271	4	0
Marshmallow, W/ Or W/O Coconut Or Rice Crisp, Choc-Coat	1444	344	63	2
Matzo	1601	376	32	15
Mayonnaise, Commercial, Nfs	1527	364	7	4
Mayonnaise, Low Fat ( < 20% Fat), Commercial	818	194	3	4
Mayonnaise, Low Fat, Nfs	818	194	3	4
Mayonnaise, Low Fat, With Canola, Commercial	818	194	3	4
Mayonnaise, Made From Condensed Milk, Homemade	805	192	202	10
Mayonnaise, Reduced Fat (20-30% Fat), Commercial	1196	284	8	4
Mayonnaise, Regular Fat, Commercial	1554	370	8	4
Mayonnaise, Regular Fat, With Olive Oil, Commercial	1554	370	8	4
Mayonnaise, Traditional, (~70% Fat), Commercial	2848	679	5	4
Mayonnaise, Traditional, From Egg Yolk & Oil, Homemade	2978	711	12	14
Meal Replacement Powder, Chocolate Flavour	1532	352	833	20
Meal Replacement Powder, Coffee Flavour	1477	336	833	33
Meal Replacement Powder, Other Flavours	1549	359	833	33
Meal Replacement, Biscuit Type, Other Flavours	1832	428	690	11
Meal Replacement, Chocolate Flavour, Ready-To-Drink	310	72	208	7
Meat Curry In Not Indian Style Curry Simmer Sauce, Ns Meat	793	187	22	11
Meat Curry, Australian Style, In Curry Sauce From Basic Ingr	532	126	15	8
Meat Curry, Nfs	827	195	14	11
Meat Curry, W/Rice,Indian Style, Made From Simmer Sauce, Nfs	742	174	26	9
Meat Mince Curry, Aust Style, Fr Basic Ingredients, Nfs	543	129	14	8
Meat Mince In Gravy, From Basic Ingredients, Nfs	573	136	8	8
Meat Mince In Tomato-Based Sauce, Fr Basic Ingredients, Nfs	600	141	12	15
Meat Mince In Tomato-Based Simmer Pasta Sauce, Nfs	686	162	17	12
Meat Mince Stew, W/Pasta, W/Tomato Pasta Simmer Sauce	593	140	14	10
Meat Mince Stew, W/Tomato-Based Sauce, Fr Basic Ingred, Nfs	600	141	12	15
Meat Mince Stew,W/ Pasta,W/ Tomato Base Simmer Sce(Not Pasta	594	140	17	10
Meat Patty (Meat Only), Ns As To Meat Type, Cooked	918	219	8	17
Meat Spread Or Paste, Nfs	906	216	200	5
Meat Stew In Gravy From Basic Ingredients, Ns Meat Type	559	133	10	9
Meat Stew In Sweet Sour Sauce From Basic Ingredients,Ns Meat	655	155	15	10
Meat Stew In Tom-Base Sauce From Basic Ingred, Ns Meat Type	586	138	14	14
Meat Stew, Nfs	620	147	13	14
Meat Stew, W/ Pasta In Gravy From Basic Ingred, Ns Meat Type	509	121	9	8
Meat Stew, W/ Pasta In Gravy From Basic Ingred, Ns Meat Type	519	123	8	8
Meat stew,w/ pasta in tom-base sauce fr basic ingred,ns meat	528	124	12	12
Meat Stir Fry In Asian Style Sauce From Basic Ingred,Ns Meat	763	181	13	14
Meat Stir Fry In Black Bean Sauce, Nfs	655	153	25	14
Meat Stir Fry In Black Bean Simmer Sauce, Ns Meat Type	785	187	13	18
Meat Stir Fry In Satay Simmer Sauce, Ns Meat Type	948	225	13	17
Meat Stir Fry In Sweet Sour Sauce From Basic Ingred,Ns Meat	686	162	14	12
Meat Stir Fry, Nfs	794	188	14	16
Meat Stir Fry, W/ Noodle In Asian Sauce Fr Basic Ingredients	811	191	13	11
Meat Stir Fry, W/Noodles, W/Asian Style Sce, From Basic, Ns	790	186	13	11
Meat Substitute (From Gluten & Veg Protein) In Sauce	300	71	9	4
Meat Substitute (Made From Gluten & Vegetable Protein)	442	102	27	21
Meat, Cooked, Nfs	840	201	11	12
Meat, Mince, Loose, Ns As To Meat Type, Fried	872	208	9	17
Meat, Mince, Loose, Ns As To Meat Type, Ns Cooking Method,	812	194	7	18
Meat, Mince, Loose, Ns As To Meat Type, Simmered	785	188	6	19
Meat, Mince, Raw, Nfs	615	147	6	13
Meat, Raw, Nfs	594	142	8	14
Meatball Stew W/Rice, W/ Tomato Sauce, Fr Basic Ingredients	546	129	13	13
Meatball Stew In Cream-Based Sauce Fr Basic Ingredients, Nfs	1131	269	35	14
Meatball Stew In Tomato-Based Sauce Fr Basic Ingredient, Nfs	601	141	17	15
Meatball Stew, With Gravy & Rice, From Basic Ingredients, Ns	529	126	11	10
Melon, Bitter, Cooked, Fat Added In Cooking	223	51	19	28
Melon, Bitter, Cooked, Fat Not Added In Cooking	125	27	19	28
Meringue Shell	1540	368	3	6
Meringue, Cream-Filled	1516	362	29	6
Milk, Evaporated, Ns As To Fat, Undiluted	507	121	262	10
Milk, Evaporated, Reduced Fat (Fat 1 - 2%), Undiluted	383	91	260	11
Milk, Evaporated, Skim Or Nonfat (Fat< 0.16%), Undiluted	314	75	250	11
Milk, Evaporated, Whole, Undiluted	597	143	265	10
Milk, Fluid, Cultured, Skim Or Nonfat	175	42	145	9
Milk, Fluid, Fat < Whole (Fat 0 - 2%), Ns Fat Reduction	196	47	140	6
Milk, Fluid, Fr Evaporated, Red Fat (Fat 1-2% M/Up), Reconst	185	44	126	5
Milk, Fluid, Fr Evaporated, Skim (Fat< 0.16% M/ Up), Reconst	131	31	104	5
Milk, Fluid, Fr Powder, Skim (Fat< 0.16% Made Up), Reconst	122	29	108	4
Milk, Fluid, From Evaporated, Ns As To Fat, Reconstituted	187	45	113	5
Milk, Fluid, From Evaporated, Whole, Reconstituted	246	59	109	4
Milk, Fluid, From Powder, Ns As To Fat, Reconstituted	213	51	146	6
Milk, Fluid, From Powder, Whole, Reconstituted	275	66	126	6
Milk, Fluid, Low Fat (Fat < 1%), Calcium Increased	190	45	160	6
Milk, Fluid, Ns As To Fat Content	252	60	121	6
Milk, Fluid, Reduced Fat (Fat 1 - 2%), Added Mono Veg Oil	217	52	145	5
Milk, Fluid, Reduced Fat (Fat 1 - 2%), Calcium Increased	203	48	137	5
Milk, Fluid, Reduced Fat (Fat 1 - 2%), Nfs	204	49	137	5
Milk, Fluid, Reduced Fat (Fat 1 - 2%), Reduced Lactose	203	48	137	5
Milk, Fluid, Skim Or Nonfat (Fat< 0.16%)	145	35	123	5
Milk, Fluid, Whole	272	65	114	6
Milk, Fluid, Whole, High Fat (Fat > 4%)	307	73	118	6
Milk, Fluid, Whole, Lactose Reduced	272	65	114	6
Milk, Goats, Fluid, Whole	207	49	110	1
Milk, Low Fat, Chocolate, Commercial	211	50	160	4
Milk, Low Fat, Coffee, Artificially Sweetened, Commercial	210	49	154	4
Milk, Low Fat, Coffee, Commercial	210	49	154	4
Milk, Low Fat, Other Flavours, Commercial	211	49	157	4
Milk, Ns As To Fat Content, Chocolate, Commercial	322	77	113	4
Milk, Ns As To Fat Content, Coffee, Commercial	300	71	110	4
Milk, Ns As To Fat Content, Other Flavours, Commercial	310	74	110	4
Milk, Powder, Non Fat Or Skim (Fat< 0.16% Made Up), Dry	1470	351	1290	50
Milk, Powder, Ns As To Fat Content, Dry	1691	404	1152	49
Milk, Powder, Whole, Dry	2040	487	935	46
Milk, Reduced Fat, Chocolate, Commercial	252	60	114	4
Milk, Reduced Fat, Coffee, Commercial	254	61	114	4
Milk, Reduced Fat, Other Flavours, Commercial	255	61	113	4
Milk, Sweetened Condensed, Ns As To Fat Content, Undiluted	1225	293	316	16
Milk, Sweetened Condensed, Skim (Fat< 0.16%), Undiluted	1130	270	340	16
Milk, Sweetened Condensed, Whole, Undiluted	1370	327	280	15
Milk, Whole, Chocolate, Commercial	332	79	108	4
Milk, Whole, Coffee, Commercial	325	78	104	4
Milk, Whole, Other Flavours, Commercial	328	78	107	4
Milkshake, Chocolate, Commercial	364	87	109	4
Milkshake, Coffee, Commercial	359	86	109	4
Milkshake, Ns As To Fat Content, Chocolate, Commercial	349	83	114	4
Milkshake, Ns As To Fat Content, Coffee, Commercial	344	82	114	4
Milkshake, Ns As To Fat Content, Other Flavours, Commercial	344	82	114	4
Milkshake, Other Flavours, Commercial	397	95	100	5
Milkshake, Skim, Chocolate, Commercial	266	64	117	4
Milkshake, Skim, Coffee, Commercial	262	62	117	4
Milkshake, Skim, Other Flavours, Commercial	261	62	117	4
Millet, Cooked, Fat Not Added In Cooking	495	117	3	9
Millet, Raw	1504	343	8	85
Mineral Water, Fruit Flavours, Artificially Sweetened	7	2	5	1
Mineral Water, Fruit Flavours, Regular	167	40	5	1
Mineral Water, Natural	0	0	6	0
Mint Jelly	764	182	25	13
Mint, Raw	225	40	210	128
Miso	760	171	66	33
Mixed Drink, Premixed, Canned, Brandy, Lime & Soda	481	115	4	4
Mixed Drink, Pre-Mixed, Canned, Gin & Bitter Lemon	872	208	1	0
Mixed Drink, Pre-Mixed, Canned, Gin & Tonic	234	56	1	0
Mixed Drink, Pre-Mixed, Canned, Rum & Cola	257	61	1	0
Mixed Drink, Pre-Mixed, Canned, Vodka & Orange	231	55	8	8
Mixed Drink, Pre-Mixed, Canned, Whisky Or Scotch & Cola	257	61	1	0
Mixed Drink, Pre-Mixed, Canned, Whisky Or Scotch &Dry Ginger	247	59	4	0
Mixed Drink, Pre-Mixed, Vodka, Lemon, Lime & Soda	502	120	5	0
Mixed Nut & Carob/ Chocolate &/Or Yoghurt-Coated Piece Mix	2281	535	140	17
Mixed Nut & Dried Fruit & Seed Mix	1978	457	53	65
Mixed Nut & Dried Fruit Mix	1747	403	47	34
Mixed Nut & Raisin Mix	2173	507	65	44
Mixed Nut & Seed Mix	2601	606	70	79
Mixed Nut Including Peanut, Raw	2536	590	84	82
Mixed Nut Including Peanut, Roasted, Salted	2588	602	86	67
Mixed Nut Including Peanut, Roasted, Unsalted	2588	602	86	67
Mixed Nut No Peanut, Raw	2784	650	99	47
Mixed Nut No Peanut, Roasted, Unsalted	2841	664	101	39
Mixed Nut, Nfs	2676	626	71	54
Mixed Veg (Inc Carrot), Ckd, Fr Frozen, Fat Added	276	55	27	50
Mixed Veg (Inc Carrot), Ckd, Fr Frozen, Fat Not Added	163	30	24	52
Mixed Veg (Inc Carrot), Ckd, Fr Frozen,Fat Added In Ckg	252	51	24	51
Mixed Veg (Inc Carrot), Ckd, Fr Frozen,Fat Not Added	187	33	28	52
Mixed Veg (No Carrot), Ckd, Fr Frozen, Fat Added	196	42	15	42
Mixed Veg (No Carrot), Ckd, Fr Frozen, No Fat Added	105	20	16	44
Mixed Veg (Pea,Corn,Capsicum), Ckd, Fr Frozen, Fat Not Added	313	65	20	39
Mixed veg, chunky, cooked, fr frozen, fat not added in ckg	163	30	24	52
Mixed veg, oriental style, cooked from frozen, fat added	253	55	10	8
Mixed veg, oriental style, cooked, fr frozen, fat not added	158	32	11	9
Mixed Vegetables, Canned	287	61	17	35
Mixed Vegetables, Chinese, Canned	115	25	6	4
Molasses	1110	264	210	0
Mortadella	1360	322	45	2
Mousse, Chocolate, Commercial	764	182	216	6
Mousse, Chocolate, From Packet Mix, With Added Water	548	131	41	2
Mousse, Chocolate, Homemade	1478	351	59	20
Mousse, Low Fat, Chocolate, Artificially Sweetened, Dry Mix	1633	386	10	2
Mousse, Low Fat, Chocolate, Fr Dry Mix, Art Sw, W/Added Milk	454	108	105	5
Mousse, Other Flavours, From Packet Mix, With Added Water	620	144	118	5
Mousse, Other Flavours, Homemade	1217	291	43	20
Muesli Bar, Carob-Topped	1638	384	66	17
Muesli Bar, Chocolate Chip	1469	339	41	15
Muesli Bar, Chocolate-Coated	1726	404	99	15
Muesli Bar, Chocolate-Topped	1469	339	41	15
Muesli Bar, Fruit-Topped	1579	366	27	15
Muesli Bar, Plain, No Topping Or Coating Or Chocolate Chips	1581	370	32	15
Muesli Bar, Yoghurt-Coated	1686	396	88	15
Muesli Bar, Yoghurt-Topped	1679	395	69	15
Muesli, Nfs	1547	349	56	110
Muesli, Toasted, Fat < 12%, B Vits, Folate, Calcium, Fe, Zn	1608	369	114	222
Muesli, Toasted, Fat < 12%, Unfortified	1608	369	56	48
Muesli, Toasted, Fat > 12%, Fortified	1657	376	56	48
Muesli, Toasted, Fat > 12%, Unfortified	1657	376	56	48
Muesli, Toasted, Nfs	1632	373	56	48
Muesli, Untoasted, < 20% Total Sugars, Fortified	1454	322	56	79
Muesli, Untoasted, < 20% Total Sugars, Unfortified	1454	322	56	79
Muesli, Untoasted, > 20% Total Sugars, Fortified	1527	346	55	79
Muesli, Untoasted, > 20% Total Sugars, Unfortified	1527	346	55	79
Muesli, Untoasted, Commercial, Nfs	1456	323	56	79
Muesli, Untoasted, Homemade, With Dried Fruit	1573	359	52	79
Muffin Mix, Bran, With Fruit, Dry	1673	393	77	16
Muffin Mix, Chocolate, Dry	1958	464	35	12
Muffin Mix, Plain, Dry	1976	468	32	11
Muffin Mix, Plain, With Fruit & Nuts, Dry	1772	417	86	16
Muffin Mix, Plain, With Fruit, Dry	1671	393	74	14
Muffin Shake Mix, Plain, With Fruit, Dry	1508	354	80	15
Muffin Shake Mix, Plain, With Nuts, Dry	1704	402	98	18
Muffin, Bran, With Fruit (Or Vegetable) & Nuts, Commercial	1236	285	46	32
Muffin, Bran, With Fruit (Or Vegetable), Commercial	1136	262	41	31
Muffin, Bran, With Fruit (Or Vegetable), Homemade	1163	268	78	30
Muffin, Bran, With Fruit, Rich, From Mix, With Added Fat	1528	360	61	11
Muffin, Chocolate, Commercial	1563	371	72	12
Muffin, Chocolate, Homemade	1392	329	69	15
Muffin, Chocolate, Rich, From Mix, With Added Fat	1695	402	27	6
Muffin, Chocolate, With Nuts, Commercial	1705	403	78	15
Muffin, English, Cheese & Bacon, Toasted	963	224	162	2
Muffin, English, Mixed Grain, Toasted	963	219	69	1
Muffin, English, Oat Bran, Toasted	1031	237	125	4
Muffin, English, Regular	860	200	119	0
Muffin, English, Regular, Toasted	956	222	132	0
Muffin, English, Wheat Bran, Toasted	928	209	152	0
Muffin, English, Wholemeal, Toasted	916	209	152	0
Muffin, English, With Fruit	847	196	107	3
Muffin, English, With Fruit, Toasted	911	210	115	3
Muffin, Plain Or Flavoured, Commercial	1564	371	70	7
Muffin, Plain Or Flavoured, With Choc Chips/ Confectionery	1685	400	83	12
Muffin, Plain Or Flavoured, With Nuts, Commercial	1707	404	76	15
Muffin, Plain, From Mix, Made With No Added Fat, Baked	1446	343	27	9
Muffin, Plain, Homemade	1232	291	69	15
Muffin, Plain, W/Nuts, From Shake Mix, W/O Egg, Fat Added	1294	306	46	6
Muffin, Plain, With Fruit (Or Vegetable) & Nuts, Commercial	1570	371	111	37
Muffin, Plain, With Fruit (Or Vegetable), Commercial	1491	353	110	37
Muffin, Plain, With Fruit (Or Vegetable), Homemade	1278	301	67	14
Muffin, Plain, With Fruit, From Shake Mix, With No Added Egg	1205	285	38	5
Muffin, Savoury, With Cheese	1590	377	169	16
Muffin, Savoury, With Ham (Or Bacon) & Cheese	1485	352	153	15
Muffin, Savoury, With Vegetable & Cheese	1518	360	161	17
Muffin, Wholemeal, Low Fat, With Fruit (Or Vegetable)	1054	241	41	31
Muffin, With Fruit & Nuts, From Mix, With No Added Fat	1365	321	67	12
Muffin, With Fruit & Nuts, Rich, From Mix, With Added Fat	1507	355	63	11
Muffin, With Fruit, From Mix, With No Added Fat	1393	328	63	12
Muffin, With Fruit, Rich, From Mix, With Added Fat	1436	339	55	9
Mulberry, Raw	139	29	20	24
Mullet, Baked Or Grilled, Fat Added In Cooking	924	221	72	11
Mullet, Baked Or Grilled, Fat Not Added In Cooking	712	170	69	10
Mullet, Battered, Fried	1107	263	83	13
Mullet, Crumbed, Fried, Homemade	1191	282	71	15
Mullet, Floured, Fried	1027	245	68	11
Mullet, Raw	549	131	53	9
Mushroom In Butter Sauce, Canned	125	28	2	11
Mushroom Supreme, Canned	463	107	28	29
Mushroom, Battered, Fried	774	180	7	25
Mushroom, Cooked Or Canned, Fat Added In Cooking (Not Fried)	248	54	3	47
Mushroom, Cooked Or Canned, Fat Not Added In Cooking	172	35	3	48
Mushroom, Cooked Or Canned, Ns As To Fat Added In Cooking	178	37	3	48
Mushroom, Fried	624	142	4	49
Mushroom, Oyster, Cooked, Fat Added In Cooking	272	58	9	30
Mushroom, Oyster, Cooked, Fat Not Added In Cooking	196	39	9	31
Mushroom, Oyster, Cooked, Ns As To Added Fat	201	41	9	31
Mushroom, Oyster, Raw	111	18	10	44
Mushroom, Raw	118	23	2	50
Mushroom, Shiitake, Cooked, Fat Added In Cooking	320	72	3	20
Mushroom, Shiitake, Cooked, Fat Not Added In Cooking	247	55	3	21
Mushroom, Stuffed	1357	320	319	30
Mussel, Cooked, Nfs	564	135	124	47
Mussel, Raw	331	79	73	37
Mussel, Smoked, Canned In Oil, Drained	812	194	68	37
Mussel, Steamed	564	135	124	47
Mustard, All Types	348	75	83	0
Mustard, Nfs	300	65	57	0

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, Calcium and Folate Tables:

This set of food tables contains the kilojoules and calories per 100g of over 4500 foods plus the amount of Calcium and Folate 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):

A	B	C	D	E
F	G	H	I	J
K	L	M	N	O
P	Q	R	S	T
U to Z

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This plan incorporates recipes with everyday ingredients. Pies, Soups, Pastas and even some desserts. We give you a choice of breakfasts & dinners each day. This PDF includes recipe links only.

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