The Blood Sugar diet: The Food Table - data sources

The foods we eat vary hugely, even within a relatively small country like the United Kingdom. There is no question of providing the calorific value of every foodstuff that forms your every day diet. The table below was created to meet the needs of my wife and I, while we were on an 8-week diet. 

While the specific items in our dietary list may be eccentric, I hope links to our sources of information about calorie content will lead you to the data you need for your own food list. 

Much of the data is sourced from the United States Department of Agriculture (USDA) https://ndb.nal.usda.gov/ndb/ . I have not searched the USDA database, rather Google searches for food calorie information most often provides as the most important source. I use this where appropriate.

Ingrediemt	Calories	Unit	Multiple	Source	Web Page
apple	52	g	100	www	https://www.healthline.com/nutrition/foods/apples
aubergine	25	g	100	www	https://www.nutritionvalue.org/Eggplant%2C_raw_nutritional_value.html
avocado [California]	140? 160	g	100	www	https://www.californiaavocado.com/nutrition/nutrients
avocado [Florida}	160? 120	g	100	www	https://www.fatsecret.com/calories-nutrition/usda/florida-avocados
banana	89	g	100	www	https://www.fatsecret.com/calories-nutrition/usda/bananas
beansprouts	27	g	100	www	https://www.weightlossresources.co.uk/calories-in-food/veg/bean-sprouts.htm
Becks Blue [275 ml]	39	bottle	1	label
beef mince, 5% fat	122	g	100	www	https://www.fitbit.com/foods/5+Lean+Beef+Mince/728051075
beef stew, cooked, no veg,	303	g	100	www	https://www.fatsecret.com/calories-nutrition/generic/beef-stew-meat-cooked
beef, cooked	189	g	100	www	https://www.weightlossresources.co.uk/calories-in-food/beef/lean-roast-beef.htm
beef, stewing	122	g	100	???	???
bread roll, ciabatta	254	item	1	www	https://www.sainsburys.co.uk/shop/gb/groceries/all-rolls---bagels/sainsburys-mini-ciabatta-roll
bread, ancient grains [Co-op]	245	g	100	label
bread, granary, slice [40g]	88	slice	1	www	https://www.eatthismuch.com/food/nutrition/granary-bread,152968/
bread, soya & linseed [Vogel]	241	g	100	label
bread, white	265	g	100	USDA
bread, wholemeal	247	g	100	USDA
broccoli	34	g	100	USDA
brown rice	111	g	100	USDA
brussels sprouts	43	g	100	USDA
brussels sprouts [Cooked]	36	g	100	www	https://www.verywellfit.com/brussels-sprouts-nutrition-facts-calories-and-health-benefits-4118297
butter	717	g	100	USDA
butter, [approx on bread slice]	179.25	g	25	Calc
butter, tsp	34	tsp	1	Calc
butternut squash	45	g	100	USDA
cabbage, green [cooked]	24	g	100	www	https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2829/2
cabbage, green [raw}	25.7	g	100	www	https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2371/2
cabbage, red	31	g	100	USDA
cabbage, white	25	g	100	USDA
cannellini beans [in water, Sainsbury’s]	101	g	100	label
carrots, raw	41	g	100	USDA
carrots, boiled	54	g	100	www	https://www.fatsecret.com/calories-nutrition/generic/carrots-cooked-ns-as-to-fat-added-in-cooking
cauliflower	25	g	100	USDA
celery stalk, [per 100g]	16	g	100	www	https://www.verywellfit.com/celery-nutrition-facts-calories-and-their-health-benefits-4115076
cheese sauce	174	g	100	USDA
cheese, Mozzarella [Sainsbury’s]	317	g	100	label
chicken slices, roast	153	g	100	www	https://www.nutracheck.co.uk/CaloriesIn/Product/Search?desc=roast+chicken
chillies, green	40	g	100	USDA
chip shop chips	239	g	100		https://www.weightlossresources.co.uk/calories-in-food/veg/chip-shop-chips.htm
chocolate, Cadbury’s milk [200g bar], 5 chunks,	132	chunk	5	label calc
cod	82	g	100	USDA
courgette	17	g	100	USDA
cucumber	15	g	100		https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2439/2
doughnut, ring, sugared	425	g	100	www	https://www.nutracheck.co.uk/CaloriesIn/Product/34/Asda+5+Sugar+Ring+Donuts
egg, boiled	155	g	100	USDA
egg, fried,	196	g	100	USDA
egg, scrambled [includes tsp of milk and teensy bit of marge]	148	g	100	USDA
falafel [small - Cauldron brand]	36	item	1	label
falafel x 1 [Sainsbury’s]	47	item	1	label
fennel [raw]	31	g	100	USDA
flour, plain white, tbsp	28	tbsp	1	???
garlic	149	g	100	www	https://www.nutritionvalue.org/Garlic%2C_raw_nutritional_value.html
green beans [cooked]	35	g	100	www	https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2799/2
green beans [raw]	31	g	100	USDA
humus (Co-op)	321	g	100	label
kidney beans [tinned]	117	g	100	label
lamb, mince	144	g	100	???
leek	61	g	100	USDA
lemon juice	22	g	100	USDA
lentils, red [cooked]	102	g	100	???
lettuce	15	g	100	USDA
mackerel, smoked	284	g	100	label
mandarin [easy peelers]	42	item	1	label
marge, tsp	21	tsp	1	???
mayonnaise	101	g	14	label
Mediteranean veg pack [Sains']	47	g	100	label
milk, semi skimmed	50	g	100	label
milk, semi, tsp	2	tsp	1	calc
muesli	389	g	100	label
mushrooms [white]	22	g	100	www	https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2482/2
mustard [Dijon]	4	tsp	1	label
mustard [English]	3	tsp	1	label
oil, 15ml =	123.8	g	15	www	https://www.eatthismuch.com/food/nutrition/sunflower-oil,331/
olive oil tbsp	123	tbsp	1	label
olive oil tsp	41	tsp	1	calc
olives	24	g	15	label
onion	40	g	100	USDA
orange, peeled	47	g	100	www	https://www.myfitnesspal.com/food/calories/orange-peeled-381211975
parsley	36	g	100	USDA
parsnip, boiled	71	g	100	www	https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2883/2
pasta, penne [cooked]	352	g	100	www	https://www.weightlossresources.co.uk/calories-in-food/pasta-noodles-rice/penne-pasta.htm
peanut butter [Meridian]	596	g	100	label
peas	81	g	100	USDA
pepper, red	40	g	100	USDA
pitta	275	g	100	USDA
plums	46	g	100	www	https://www.verywellfit.com/plums-nutrition-facts-calories-and-their-health-benefits-4114424
pork belly, roasted	282	g	100	www	https://www.myfitnesspal.com/food/calories/pork-belly-boiled-roasted-v-594984110
pork mince,	212	g	100	www	https://www.sainsburys.co.uk/webapp/wcs/stores/servlet/gb/groceries/all-pork/sainsburys-british-lean-pork-mince-500g
pork steak	242	g	100	USDA
potato, baked	93	g	100	USDA
potato, wedges	123	g	100	USDA
potatoes, boiled	87	g	100	USDA
prawns, peeled	115	g	100	???
Quorn mince	105	g	100	www	https://www.fatsecret.co.uk/calories-nutrition/quorn/mince/100g
raspberries	52	g	100	www	https://www.fatsecret.com/calories-nutrition/usda/raspberries
rice, brown	111	g	100	USDA
rocket	21	g	100	www	https://shop.coop.co.uk/product/co-op-wild-rocket-70g/ad91d389-13ef-41ba-a3b9-d6f4505fc06e
salmon fillet, baked [no oils etc]	171	g	100	???	https://www.eatthismuch.com/food/nutrition/baked-salmon-fillet,190424/
salmon fillet, hot smoked	227	g	100	www	https://www.eatthismuch.com/food/nutrition/hot-smoked-salmon-fillets,141920/
sausage [Black Farmer, single]	160	item	1	label
sausage [Heck, low fat], 2 grilled	209	item	2	label
sausages, Heck, low fat,	157	item	1	???
soup, cauliflower & tomato	32	g	100	calc
sourdough	289	g	100	USDA
soy sauce [tamari] 100 ml	67	ml	100	label
spinach	23	g	100	www	https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2
spring onions	32	g	100	USDA
stock pot, beef	44	cube	1	???
stock pot, chicken	44	cube	1	???
stock pot, chicken [per 100g]	91.8	g	100	www	https://www.ocado.com/products/knorr-chicken-stock-pot-42461011
stock pot, veg [per 100g]	100	g	100	www	https://www.ocado.com/products/knorr-vegetable-stock-pot-42564011
sunflower oil tbsp	124	tbsp	1	label
tin chopped tomatoes (Napolina, 400g)	94	tin	1	label
tomato	18	g	100	www	https://www.healthline.com/nutrition/foods/tomatoes
tomato ketchup [Heinz] tbsp	15	tbsp	1	www	https://www.heinz.co.uk/products/tomato_ketchup/products/heinz-tomato-ketchup
tomato passata	38	g	100	USDA
tomato purée	38	g	100	USDA
tomato purée tbsp	6	tbsp	1	???
trout, smoked,	175	g	100	www	https://www.nutritionix.com/food/smoked-trout
tuna [spring water]	99	g	100	label
turkey, roast	189.4	g	100	www	https://www.nutritionix.com/food/roast-turkey
vinaigrette simple	72	ml	15	???
water	0	g	100
wine, red, 125 ml	126	glass	1	www	https://www.nhs.uk/live-well/alcohol-support/calories-in-alcohol/
wine, white, Villa Maria, 125 ml	95	glass	1	???
Worcester sauce, tbsp	15	tbsp	1	label
yoghurt [Yeo Valley plain]	82	g	100	www	https://www.yeovalley.co.uk/things-we-make/yogurt/natural/
yoghurt, Greek,	129	g	100	www	https://www.yeovalley.co.uk/things-we-make/yogurt/natural-greek-style/