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

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 F:

Food	Kilojoules	Calories	Protein (g)	Iron (mg)
Falafel (Chickpea Patty), Dry Mix	1328	293	17.3	6.6
Falafel (Chickpea Patty), Fried, Commercial	1102	241	8.9	3.6
Falafel (Chickpea Patty), Made From Dry Mix	1112	251	10.2	3.9
Fat, Ns As To Fat/Oil/Spread, Commercial, Used In Cooking	3485	833	0.2	0
Fat, Ns As To Fat/Oil/Spread, Domestic, Used In Cooking.	3067	733	0.4	0
Fat, Ns As To Veg Oil/Spread, Domestic, Used In Cooking	3064	732	0.4	0
Fat, Solid Fat/ Oil, Commercial, Nfs	3700	884	0.1	0
Fat, Solid Fat/Oil, Domestic, Nfs	3700	884	0	0
Fat, Solid, Frying, Animal & Vegetable Fat Mixture	3700	884	0.1	0
Fat, Solid, Frying, Nfs	3700	884	0.1	0
Fat, Solid, Frying, Vegetable	3700	884	0.1	0
Feijoa, Raw	177	37	0.6	0.1
Fennel, Cooked, Fat Not Added In Cooking	119	21	1.1	0.1
Fennel, Raw	101	19	1	0.1
Fermented Milk Drink	298	71	1.2	0
Fig, Dried	1082	231	3.6	1.4
Fig, Raw, Peeled	185	40	1.3	0.2
Fig, Raw, Unpeeled	189	40	1.4	0.3
Fig, Stewed, From Raw, Sugar-Sweetened	345	79	0.9	0.2
Fig, Stewed, From Raw, Unsweetened	140	30	1	0.2
Fillet (Made From Gluten), Vegetarian, Cooked, Fat Added	429	101	12.1	1.3
Fillet (Made From Gluten), Vegetarian, Uncooked	353	83	11.7	1.2
Fish Ball, Asian	314	75	12.3	0.6
Fish Cake Or Patty, Crumbed, Baked From Frozen	983	233	12.2	1
Fish Cake Or Patty, Crumbed, Ns As To Fish, Fried, Comm	1156	275	11.7	1.5
Fish Cake Or Patty, Ns As To Fish, Fried, Homemade	893	212	11.9	0.8
Fish Cake Or Patty, Ns As To Fish, Grilled	574	135	13.5	0.9
Fish Casserole W/Pasta, W/Cream-Based Simmer Sauce	753	179	12.8	0.8
Fish Casserole W/Pasta,W/Tomato-Flav Simmer Sauce(Not Pasta)	428	100	12.2	0.5
Fish Cocktail, Battered, Fried	929	220	16.7	1
Fish Finger, Fried	981	233	10.6	1.2
Fish Finger, Frozen, Uncooked	855	203	10.1	1.1
Fish Finger, Grilled Or Baked	948	225	11.6	1
Fish Finger, No Added Salt, Grilled Or Baked	948	225	11.6	1
Fish In Asian Style Simmer Sauce	544	128	18.7	1.4
Fish In Asian Style Stir Fry, Made From Basic Ingredients	640	153	19.8	0.6
Fish In Black Bean Sauce, From Basic Ingredients	540	128	17.3	0.8
Fish In Cream Based Simmer Sauce	696	164	16	0.3
Fish In Cream-Based Sauce From Basic Ingredients	800	190	14.8	0.5
Fish In Lemon Sauce, From Basic Ingredients	503	120	14.6	0.4
Fish In Sauce, Commercial, Boiled From Frozen	443	105	16.7	0.4
Fish In Sweet Sour Sauce From Basic Ingredients	491	116	14	0.5
Fish In Tomato-Flavoured Sauce From Basic Ingredients	385	90	15.2	0.7
Fish In White Sauce From Basic Ingredients	597	142	15.7	0.5
Fish Kedgeree, With Egg And Rice	775	185	12.7	0.7
Fish Paste Or Spread	652	153	14.9	8.9
Fish Pie With Potato Topping	657	156	12.7	0.8
Fish Stick, Frozen	380	90	9.8	0.3
Fish Stick, Frozen, Fried	620	147	11.7	0.4
Fish With Cream Layer, Crumbed, Baked From Frozen	940	223	11	0.6
Fish With Pasta In Cream-Based Sauce From Basic Ingredients	654	155	11.4	0.4
Fish With Pasta In Soup-Based Sauce From Basic Ingredients	435	102	11.3	0.5
Fish With Pasta In Tomato-Flav Sauce From Basic Ingredients	447	105	11.5	0.6
Fish With Rice In Cream Sauce (Frozen Meal)	486	114	9.1	0.4
Fish With Rice In Soup-Based Sauce From Basic Ingredients	439	104	10.9	0.5
Fish, Cooked, Nfs	624	149	26.4	0.9
Fish, Ns As To Type, Baked Or Grilled, Fat Added In Cooking	675	161	24.4	0.7
Fish, Ns As To Type, Baked Or Grilled, Fat Not Added In Ckg	520	124	24.5	0.8
Fish, Ns As To Type, Battered, Baked From Frozen	1114	265	12.3	0.6
Fish, Ns As To Type, Battered, Fried	917	218	17.5	0.9
Fish, Ns As To Type, Canned	714	171	23	1.3
Fish, Ns As To Type, Crumbed, Baked From Frozen	972	231	11.8	0.7
Fish, Ns As To Type, Crumbed, Fried, Commercial	636	151	21.7	1
Fish, Ns As To Type, Crumbed, Fried, Homemade	1041	247	21.3	1.1
Fish, Ns As To Type, Dried	1695	405	62.8	2.5
Fish, Ns As To Type, Floured, Fried	821	196	23.2	0.7
Fish, Ns As To Type, Lightly Crumbed, Baked From Frozen	972	231	11.8	0.7
Fish, Ns As To Type, Ns As To Crumb Type, Baked Fr Frozen	972	231	11.8	0.7
Fish, Ns As To Type, Raw	427	102	20.4	0.6
Fish, Ns As To Type, Smoked	408	97	21.4	0.6
Fish, Ns As To Type, Steamed Or Poached	506	121	23	0.7
Fishburger, Chain, W/ Fish Patty And Cheese On Fortified Bun	1184	280	9.5	3
Flathead, Baked Or Grilled, Fat Added In Cooking	637	152	25.3	0.2
Flathead, Baked Or Grilled, Fat Not Added In Cooking	511	122	27.3	0.3
Flathead, Battered, Fried	916	217	17.9	0.7
Flathead, Crumbed, Fried, Commercial	617	147	22.3	0.7
Flathead, Crumbed, Fried, Homemade	883	209	20.6	0.7
Flathead, Floured, Fried	786	188	24	0.3
Flathead, Raw	395	94	21.1	0.2
Flathead, Steamed Or Poached	487	116	26.1	0.4
Flavoured drink base, dry, fruit, artificially sweetened	1632	390	0	0
Flavoured drink base, dry, fruit, regular, no vit c	1538	367	0	0
Flavoured drink base, dry, fruit, regular,w/ added vitamin c	1538	367	0	0
Flavoured drink, fruit, artif sw, fr dry base, rec dilution	156	37	0	0
Flavoured drink, fruit, no vit c, fr dry base, rec dilution	147	35	0	0
Flavoured drink, fruit,w/ add vit c, fr drybase,rec dilution	147	35	0	0
Flounder, Baked Or Grilled, Fat Added In Cooking	583	139	21.5	0.8
Flounder, Baked Or Grilled, Fat Not Added In Cooking	452	108	23.2	0.9
Flounder, Battered, Fried	886	210	15.7	1
Flounder, Cooked, Ns As To Cooking Method	439	105	21.9	0.8
Flounder, Crumbed, Fried, Commercial	574	137	18.4	1.4
Flounder, Floured, Fried	735	175	20.5	0.9
Flounder, Raw	350	84	18	0.7
Flounder, Steamed Or Poached	420	100	21.6	0.8
Flour, Arrowroot	1457	346	0.1	0.5
Flour, Cornflour	1442	344	0.1	0.8
Flour, Gluten	1510	354	12.4	2.1
Flour, Soy	1547	343	46.5	6
Flour, Wheat, White, Plain	1483	347	10.8	2.1
Flour, Wheat, White, Self-Raising	1440	337	9.8	0.9
Flour, Wheat, Wholemeal, Plain	1419	318	12.1	3
Flour, Wheat, Wholemeal, Self-Raising	1419	318	12.1	3
Flummery, No Added Fruit	697	167	7.4	0.2
Focaccia, Bacon	1010	237	10.2	1
Focaccia, Cheese	1120	263	10.6	0.8
Focaccia, Cheese & Bacon	1065	250	10.4	0.9
Focaccia, Herb & Garlic	1057	247	8.9	0.9
Focaccia, Olive & Tomato	984	230	8.2	0.8
Focaccia, Plain	1057	247	8.9	0.9
Frankfurt Or Hot Dog, Battered, Fried	1282	306	11.9	2
Frankfurt Or Hot Dog, Crumbed, Fried	1282	306	11.9	2
Frankfurt, Canned, Drained	876	206	11.3	1.4
Frankfurter Or Hot Dog, In Bun, Nfs	1256	295	10.7	1.8
Frankfurter, Wiener Or Hot Dog, Cooked	1051	248	14.3	2.3
French Toast, Plain	1013	238	11.6	1.7
Fromage Frais, Fruit	511	122	6.6	0.1
Fromage Frais, Reduced Fat Or Light, Fruit	393	94	8.3	0.1
Fromage Frais, Reduced Fat Or Light, Vanilla	377	90	8.3	0.1
Fromage Frais, Vanilla	491	117	6.6	0.1
Frozen Dessert, Whey-Based, Creme Glace, Chocolate Flavour	130	31	1.7	0.2
Frozen Dessert, Whey-Based, Creme Glace, Other Flavours	122	29	1.5	0
Fruche, Frozen, Fruit Flavour	262	62	2.3	0.1
Fructose Powder	1595	381	0	0.5
Fruit drink concentrate, apple-blackcurrant	642	153	0.1	0.2
Fruit drink concentrate, lemon	692	165	0.7	0.4
Fruit drink concentrate, orange	626	149	0.5	0.2
Fruit drink concentrate, orange-mango	617	147	0.6	0.1
Fruit drink, apple	162	39	0	0.1
Fruit drink, apple-blackcurrant, ready-to-drink	161	38	0	0
Fruit drink, apple-raspberry	160	38	0	0
Fruit drink, apricot nectar	223	52	0.3	0.2
Fruit drink, blackcurrant	168	40	0.4	0.4
Fruit drink, grape	236	56	0	0
Fruit drink, grapefruit	155	37	0.1	0
Fruit drink, guava nectar	235	56	0.2	0.1
Fruit drink, lemon, ready-to-drink	173	41	0.2	0.1
Fruit drink, lemon, reconstituted from concentrate	173	41	0.2	0.1
Fruit drink, lemon-lime	163	39	0.2	0.1
Fruit drink, lime-orange	152	36	0.2	0
Fruit drink, mango nectar	235	56	0.4	0.2
Fruit drink, mango-banana nectar	241	58	0.4	0.2
Fruit drink, nectar, nfs	212	50	0.3	0.2
Fruit drink, nfs	162	38	0.1	0.1
Fruit drink, orange, ready-to-drink	156	37	0.1	0.1
Fruit drink, orange, reconstituted from concentrate	156	37	0.1	0.1
Fruit drink, orange-banana	151	36	0.2	0
Fruit drink, orange-mango, ready-to-drink	154	37	0.2	0
Fruit drink, orange-mango, reconstituted from concentrate	154	37	0.2	0
Fruit drink, orange-passionfruit	173	41	0.2	0
Fruit drink, passio nectar, ready-to-drink	180	43	1	0.2
Fruit drink, peach nectar	230	55	0.3	0.1
Fruit drink, pineapple	166	40	0.1	0.1
Fruit drink, pineapple-apple-passionfruit	161	38	0.1	0
Fruit drink, pineapple-apricot	229	54	0.1	0.1
Fruit drink, pineapple-coconut	190	45	0.1	0.1
Fruit drink, pineapple-mango	160	38	0.1	0
Fruit drink, pineapple-orange	160	38	0.1	0
Fruit drink, pineapple-pear-peach	177	42	0.1	0.1
Fruit drink, tropical	149	35	0	0
Fruit Leather, 100% Fruit	1375	325	0.3	0.4
Fruit Leather, With Added Sugar	1501	355	0.3	0.4
Fruit medley, dried	1108	250	3.1	1.5
Fruit Medley, Dried, Stewed, Sugar-Sweetened	368	85	0.6	0.3
Fruit Medley, Dried, Stewed, Unsweetened	246	56	0.7	0.3
Fruit Mince	1004	234	1.4	1.7
Fruit Mix, Snack Pack, Apple/Blackcurrant, In Natural Juice	169	38	0.2	0.1
Fruit Mix, Snack Pack, Apple/Strawberry, In Natural Juice	169	38	0.2	0.1
Fruit Mix, Snack Pack, Nfs	173	39	0.4	0.2
Fruit Mix, Snack Pack, Peach/Mango, In Natural Juice	172	40	0.5	0.2
Fruit Mix, Snack Pack, Peach/Pear, In Natural Juice	186	42	0.5	0.2
Fruit Mix, Snack Pack, Pineapple/Pear, In Natural Juice	180	41	0.3	0.1
Fruit Piece, Bite-Size, Compound Yoghurt-Coated	1378	321	7.5	2.3
Fruit Punch, Alcoholic, Nfs	298	71	0.3	0.1
Fruit Salad, Canned In Light Syrup	213	49	0.4	0.4
Fruit Salad, Canned In Light Syrup, Drained	213	48	0.6	0.4
Fruit Salad, Canned In Natural Juice	189	42	0.6	0.4
Fruit Salad, Canned In Natural Juice, Drained	187	42	0.8	0.4
Fruit Salad, Canned, Ns As To Type & Packing Liquid	208	47	0.6	0.4
Fruit Salad, Fresh, Non Tropical	183	40	0.7	0.3
Fruit Salad, Fresh, Tropical	214	46	1.1	0.3
Fruit Salad, Tropical, Canned In Heavy Syrup	346	79	0.5	0.3
Fruit Salad, Tropical, Canned In Light Syrup	247	56	0.8	0.3
Fruit Salad, Tropical, Canned In Natural Juice	217	48	0.7	0.4
Fruit Salad, Tropical, Canned In Natural Juice, Drained	219	48	0.9	0.4
Fruit saline, dry	1449	346	0	0
Fruit Spread, 100% Fruit, No Added Sugar	525	124	0.7	0.6
Fruit, Dried, Not Cooked, Nfs	1132	258	2.9	2
Fruit, Mixed, Dried	1165	268	2	1.8
Fruit, Ns As To Type, Raw	232	52	0.8	0.3
Fudge, Chocolate-Flavoured, Plain	1683	402	1.7	0.2
Fudge, Chocolate-Flavoured, With Nut	1748	416	4.1	0.4
Fudge, Not Chocolate, Plain	1611	385	1.1	0
Fudge, Not Chocolate, With Nut	1702	405	3.7	0.3

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):

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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