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Kilojoules, Calories, Sodium & Potassium Tables: M Foods

The tables below provide an estimated number of Kilojoules, Calories, Sodium and Potassium 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, Sodium and Potassium 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, Sodium and Potassium Tables for Foods beginning with M:

Food	Kilojoules	Calories	Sodium (mg)	Potassium (mg)
Macadamia Nut, Chocolate-Coated	2521	597	55	402
Macadamia, Raw	3068	721	3	330
Macadamia, Roasted, Salted	3094	728	555	317
Macadamia, Roasted, Unsalted	3094	728	3	317
Mackerel, Baked Or Grilled, Fat Added In Cooking	813	194	115	536
Mackerel, Canned In Brine	798	191	219	126
Mackerel, Canned In Brine, Drained	985	235	270	110
Mackerel, Canned In Oil, Drained	1044	249	270	110
Mackerel, Fresh, Raw	542	129	75	447
Mackerel, Smoked	1465	350	750	310
Malt Extract	1260	301	14	320
Malted Milk Powder, Beverage Flavour, Fortified	1658	396	370	770
Malted Milk Powder, Beverage Flavour, Unfortified	1658	396	370	770
Mandarin, Canned In Syrup	241	56	5	72
Mandarin, Raw	178	39	2	141
Mango, Canned In Light Syrup	254	59	2	175
Mango, Canned In Light Syrup, Drained	246	57	3	155
Mango, Canned In Natural Juice	227	52	1	202
Mango, Canned In Natural Juice, Drained	223	51	1	169
Mango, Dried	1226	279	5	1235
Mango, Pulp, Canned	248	56	1	225
Mango, Raw	248	56	1	250
Mango, Stewed, Sugar-Sweetened	384	90	1	146
Mango, Stewed, Unsweetened	184	42	1	167
Margarine Spread, Monounsaturated, Canola	2600	621	790	14
Margarine Spread, Monounsaturated, Canola, Reduced Salt	2600	621	415	14
Margarine Spread, Polyunsaturated	2581	617	520	14
Margarine Spread, Polyunsaturated (60-65% Fat), Red Salt	2230	533	355	14
Margarine Spread, Polyunsaturated, Reduced Salt	2655	634	415	14
Margarine Spread, Red Fat (~ 60% Fat), Sunflower, Red Salt	2206	527	380	26
Margarine Spread, Reduced Fat (~ 40% Fat), Poly, Salt Free	1460	349	2	2
Margarine Spread, Reduced Fat (~ 50% Fat), Poly, Red Salt	1840	440	380	47
Margarine Spread, Reduced Fat (~ 60% Fat), Canola, Red Salt	2230	533	380	26
Margarine Spread, Reduced Fat (~ 60% Fat), Poly, Red Salt	2230	533	380	14
Margarine Spread, Table	2606	623	780	2
Margarine Spread, Table, Ns As To Salt	2606	623	634	12
Margarine Spread, Table, Salt Reduced	2606	623	380	28
Margarine, Cooking	2980	712	1130	33
Margarine, Monounsaturated, Canola	3032	724	520	14
Margarine, Monounsaturated, Canola, Reduced Salt	3032	724	380	14
Margarine, Monounsaturated, Olive, Reduced Salt	3025	723	380	14
Margarine, Monounsaturated, Sunflower, Reduced Salt	3044	727	415	14
Margarine, Polyunsaturated	2990	714	790	20
Margarine, Polyunsaturated, Reduced Salt	2990	714	415	20
Margarine, Polyunsaturated, Salt Free	3105	742	0	2
Margarine, Polyunsaturated, Whipped, Reduced Salt	3049	728	400	14
Margarine, Table	2990	714	860	22
Margarine/Marg Spread, Ns As To Marg Or Marg Spread, Poly	2924	699	629	16
Margarine/Margarine Spread, Canola, Reduced Salt	3015	720	385	14
Margarine/Margarine Spread, Nfs	2919	697	588	16
Margarine/Margarine Spread, Ns As To Fat Type	2937	702	749	14
Margarine/Margarine Spread, Ns As To Fat Type, Red Salt	2905	694	396	18
Margarine/Margarine Spread, Polyunsaturated	2942	703	760	14
Margarine/Margarine Spread, Polyunsaturated, Red Salt	2892	691	403	20
Margarine/Margarine Spread, Table	2756	658	811	10
Marmalade, Regular, All Flavours	1056	251	33	27
Marmalade, Sweetened With Aspartame, All Flavours	69	15	33	27
Marmalade, Sweetened With Sucralose, All Flavours	50	11	33	27
Marrow, Cooked, Fat Added In Cooking	145	33	10	122
Marrow, Cooked, Fat Not Added In Cooking	85	19	1	124
Marshmallow, In Cone, With Sherbet	1187	283	58	16
Marshmallow, Plain Or Flavoured, No Chocolate	1135	271	29	2
Marshmallow, W/ Or W/O Coconut Or Rice Crisp, Choc-Coat	1444	344	43	135
Matzo	1601	376	17	150
Mayonnaise, Commercial, Nfs	1527	364	787	13
Mayonnaise, Low Fat ( < 20% Fat), Commercial	818	194	728	10
Mayonnaise, Low Fat, Nfs	818	194	728	10
Mayonnaise, Low Fat, With Canola, Commercial	818	194	728	10
Mayonnaise, Made From Condensed Milk, Homemade	805	192	86	287
Mayonnaise, Reduced Fat (20-30% Fat), Commercial	1196	284	800	15
Mayonnaise, Regular Fat, Commercial	1554	370	810	13
Mayonnaise, Regular Fat, With Olive Oil, Commercial	1554	370	810	13
Mayonnaise, Traditional, (~70% Fat), Commercial	2848	679	635	8
Mayonnaise, Traditional, From Egg Yolk & Oil, Homemade	2978	711	15	13
Meal Replacement Powder, Chocolate Flavour	1532	352	230	680
Meal Replacement Powder, Coffee Flavour	1477	336	160	400
Meal Replacement Powder, Other Flavours	1549	359	260	400
Meal Replacement, Biscuit Type, Other Flavours	1832	428	250	440
Meal Replacement, Chocolate Flavour, Ready-To-Drink	310	72	66	221
Meat Curry In Not Indian Style Curry Simmer Sauce, Ns Meat	793	187	328	353
Meat Curry, Australian Style, In Curry Sauce From Basic Ingr	532	126	260	247
Meat Curry, Nfs	827	195	186	276
Meat Curry, W/Rice,Indian Style, Made From Simmer Sauce, Nfs	742	174	420	272
Meat Mince Curry, Aust Style, Fr Basic Ingredients, Nfs	543	129	261	249
Meat Mince In Gravy, From Basic Ingredients, Nfs	573	136	195	259
Meat Mince In Tomato-Based Sauce, Fr Basic Ingredients, Nfs	600	141	223	427
Meat Mince In Tomato-Based Simmer Pasta Sauce, Nfs	686	162	318	449
Meat Mince Stew, W/Pasta, W/Tomato Pasta Simmer Sauce	593	140	220	321
Meat Mince Stew, W/Tomato-Based Sauce, Fr Basic Ingred, Nfs	600	141	223	427
Meat Mince Stew,W/ Pasta,W/ Tomato Base Simmer Sce(Not Pasta	594	140	212	305
Meat Patty (Meat Only), Ns As To Meat Type, Cooked	918	219	93	432
Meat Spread Or Paste, Nfs	906	216	706	200
Meat Stew In Gravy From Basic Ingredients, Ns Meat Type	559	133	193	256
Meat Stew In Sweet Sour Sauce From Basic Ingredients,Ns Meat	655	155	159	291
Meat Stew In Tom-Base Sauce From Basic Ingred, Ns Meat Type	586	138	220	424
Meat Stew, Nfs	620	147	233	335
Meat Stew, W/ Pasta In Gravy From Basic Ingred, Ns Meat Type	509	121	137	193
Meat Stew, W/ Pasta In Gravy From Basic Ingred, Ns Meat Type	519	123	139	195
Meat stew,w/ pasta in tom-base sauce fr basic ingred,ns meat	528	124	157	312
Meat Stir Fry In Asian Style Sauce From Basic Ingred,Ns Meat	763	181	393	287
Meat Stir Fry In Black Bean Sauce, Nfs	655	153	680	160
Meat Stir Fry In Black Bean Simmer Sauce, Ns Meat Type	785	187	289	619
Meat Stir Fry In Satay Simmer Sauce, Ns Meat Type	948	225	302	335
Meat Stir Fry In Sweet Sour Sauce From Basic Ingred,Ns Meat	686	162	141	276
Meat Stir Fry, Nfs	794	188	377	250
Meat Stir Fry, W/ Noodle In Asian Sauce Fr Basic Ingredients	811	191	367	232
Meat Stir Fry, W/Noodles, W/Asian Style Sce, From Basic, Ns	790	186	381	233
Meat Substitute (From Gluten & Veg sodium) In Sauce	300	71	400	19
Meat Substitute (Made From Gluten & Vegetable sodium)	442	102	500	110
Meat, Cooked, Nfs	840	201	72	302
Meat, Mince, Loose, Ns As To Meat Type, Fried	872	208	101	465
Meat, Mince, Loose, Ns As To Meat Type, Ns Cooking Method,	812	194	72	358
Meat, Mince, Loose, Ns As To Meat Type, Simmered	785	188	59	310
Meat, Mince, Raw, Nfs	615	147	69	339
Meat, Raw, Nfs	594	142	65	334
Meatball Stew W/Rice, W/ Tomato Sauce, Fr Basic Ingredients	546	129	158	292
Meatball Stew In Cream-Based Sauce Fr Basic Ingredients, Nfs	1131	269	146	281
Meatball Stew In Tomato-Based Sauce Fr Basic Ingredient, Nfs	601	141	211	385
Meatball Stew, With Gravy & Rice, From Basic Ingredients, Ns	529	126	141	188
Melon, Bitter, Cooked, Fat Added In Cooking	223	51	33	216
Melon, Bitter, Cooked, Fat Not Added In Cooking	125	27	18	223
Meringue Shell	1540	368	40	32
Meringue, Cream-Filled	1516	362	40	59
Milk, Evaporated, Ns As To Fat, Undiluted	507	121	104	356
Milk, Evaporated, Reduced Fat (Fat 1 - 2%), Undiluted	383	91	97	335
Milk, Evaporated, Skim Or Nonfat (Fat< 0.16%), Undiluted	314	75	97	330
Milk, Evaporated, Whole, Undiluted	597	143	108	370
Milk, Fluid, Cultured, Skim Or Nonfat	175	42	56	210
Milk, Fluid, Fat < Whole (Fat 0 - 2%), Ns Fat Reduction	196	47	49	179
Milk, Fluid, Fr Evaporated, Red Fat (Fat 1-2% M/Up), Reconst	185	44	47	162
Milk, Fluid, Fr Evaporated, Skim (Fat< 0.16% M/ Up), Reconst	131	31	40	138
Milk, Fluid, Fr Powder, Skim (Fat< 0.16% Made Up), Reconst	122	29	35	141
Milk, Fluid, From Evaporated, Ns As To Fat, Reconstituted	187	45	44	150
Milk, Fluid, From Evaporated, Whole, Reconstituted	246	59	44	152
Milk, Fluid, From Powder, Ns As To Fat, Reconstituted	213	51	49	189
Milk, Fluid, From Powder, Whole, Reconstituted	275	66	46	162
Milk, Fluid, Low Fat (Fat < 1%), sodium Increased	190	45	58	215
Milk, Fluid, Ns As To Fat Content	252	60	43	159
Milk, Fluid, Reduced Fat (Fat 1 - 2%), Added Mono Veg Oil	217	52	67	189
Milk, Fluid, Reduced Fat (Fat 1 - 2%), sodium Increased	203	48	48	173
Milk, Fluid, Reduced Fat (Fat 1 - 2%), Nfs	204	49	49	174
Milk, Fluid, Reduced Fat (Fat 1 - 2%), Reduced Lactose	203	48	48	173
Milk, Fluid, Skim Or Nonfat (Fat< 0.16%)	145	35	44	159
Milk, Fluid, Whole	272	65	41	152
Milk, Fluid, Whole, High Fat (Fat > 4%)	307	73	58	155
Milk, Fluid, Whole, Lactose Reduced	272	65	41	152
Milk, Goats, Fluid, Whole	207	49	66	190
Milk, Low Fat, Chocolate, Commercial	211	50	62	262
Milk, Low Fat, Coffee, Artificially Sweetened, Commercial	210	49	54	381
Milk, Low Fat, Coffee, Commercial	210	49	54	381
Milk, Low Fat, Other Flavours, Commercial	211	49	58	322
Milk, Ns As To Fat Content, Chocolate, Commercial	322	77	56	172
Milk, Ns As To Fat Content, Coffee, Commercial	300	71	41	170
Milk, Ns As To Fat Content, Other Flavours, Commercial	310	74	41	142
Milk, Powder, Non Fat Or Skim (Fat< 0.16% Made Up), Dry	1470	351	425	1690
Milk, Powder, Ns As To Fat Content, Dry	1691	404	392	1500
Milk, Powder, Whole, Dry	2040	487	340	1200
Milk, Reduced Fat, Chocolate, Commercial	252	60	55	168
Milk, Reduced Fat, Coffee, Commercial	254	61	47	155
Milk, Reduced Fat, Other Flavours, Commercial	255	61	39	142
Milk, Sweetened Condensed, Ns As To Fat Content, Undiluted	1225	293	121	445
Milk, Sweetened Condensed, Skim (Fat< 0.16%), Undiluted	1130	270	130	475
Milk, Sweetened Condensed, Whole, Undiluted	1370	327	107	400
Milk, Whole, Chocolate, Commercial	332	79	57	165
Milk, Whole, Coffee, Commercial	325	78	37	153
Milk, Whole, Other Flavours, Commercial	328	78	40	135
Milkshake, Chocolate, Commercial	364	87	46	162
Milkshake, Coffee, Commercial	359	86	40	163
Milkshake, Ns As To Fat Content, Chocolate, Commercial	349	83	47	168
Milkshake, Ns As To Fat Content, Coffee, Commercial	344	82	42	168
Milkshake, Ns As To Fat Content, Other Flavours, Commercial	344	82	45	156
Milkshake, Other Flavours, Commercial	397	95	42	139
Milkshake, Skim, Chocolate, Commercial	266	64	48	168
Milkshake, Skim, Coffee, Commercial	262	62	43	169
Milkshake, Skim, Other Flavours, Commercial	261	62	45	156
Millet, Cooked, Fat Not Added In Cooking	495	117	2	62
Millet, Raw	1504	343	5	195
Mineral Water, Fruit Flavours, Artificially Sweetened	7	2	15	5
Mineral Water, Fruit Flavours, Regular	167	40	15	5
Mineral Water, Natural	0	0	8	1
Mint Jelly	764	182	92	32
Mint, Raw	225	40	28	380
Miso	760	171	3647	164
Mixed Drink, Premixed, Canned, Brandy, Lime & Soda	481	115	13	14
Mixed Drink, Pre-Mixed, Canned, Gin & Bitter Lemon	872	208	2	3
Mixed Drink, Pre-Mixed, Canned, Gin & Tonic	234	56	4	0
Mixed Drink, Pre-Mixed, Canned, Rum & Cola	257	61	10	1
Mixed Drink, Pre-Mixed, Canned, Vodka & Orange	231	55	6	119
Mixed Drink, Pre-Mixed, Canned, Whisky Or Scotch & Cola	257	61	10	1
Mixed Drink, Pre-Mixed, Canned, Whisky Or Scotch &Dry Ginger	247	59	10	1
Mixed Drink, Pre-Mixed, Vodka, Lemon, Lime & Soda	502	120	24	22
Mixed Nut & Carob/ Chocolate &/Or Yoghurt-Coated Piece Mix	2281	535	136	493
Mixed Nut & Dried Fruit & Seed Mix	1978	457	38	663
Mixed Nut & Dried Fruit Mix	1747	403	49	752
Mixed Nut & Raisin Mix	2173	507	161	730
Mixed Nut & Seed Mix	2601	606	162	578
Mixed Nut Including Peanut, Raw	2536	590	3	565
Mixed Nut Including Peanut, Roasted, Salted	2588	602	595	577
Mixed Nut Including Peanut, Roasted, Unsalted	2588	602	3	577
Mixed Nut No Peanut, Raw	2784	650	4	536
Mixed Nut No Peanut, Roasted, Unsalted	2841	664	4	547
Mixed Nut, Nfs	2676	626	235	625
Mixed Veg (Inc Carrot), Ckd, Fr Frozen, Fat Added	276	55	46	107
Mixed Veg (Inc Carrot), Ckd, Fr Frozen, Fat Not Added	163	30	28	167
Mixed Veg (Inc Carrot), Ckd, Fr Frozen,Fat Added In Ckg	252	51	41	163
Mixed Veg (Inc Carrot), Ckd, Fr Frozen,Fat Not Added	187	33	33	110
Mixed Veg (No Carrot), Ckd, Fr Frozen, Fat Added	196	42	76	217
Mixed Veg (No Carrot), Ckd, Fr Frozen, No Fat Added	105	20	63	224
Mixed Veg (Pea,Corn,Capsicum), Ckd, Fr Frozen, Fat Not Added	313	65	4	140
Mixed veg, chunky, cooked, fr frozen, fat not added in ckg	163	30	28	167
Mixed veg, oriental style, cooked from frozen, fat added	253	55	94	112
Mixed veg, oriental style, cooked, fr frozen, fat not added	158	32	81	115
Mixed Vegetables, Canned	287	61	144	164
Mixed Vegetables, Chinese, Canned	115	25	72	47
Molasses	1110	264	37	1460
Mortadella	1360	322	770	120
Mousse, Chocolate, Commercial	764	182	79	329
Mousse, Chocolate, From Packet Mix, With Added Water	548	131	149	138
Mousse, Chocolate, Homemade	1478	351	75	244
Mousse, Low Fat, Chocolate, Artificially Sweetened, Dry Mix	1633	386	1176	108
Mousse, Low Fat, Chocolate, Fr Dry Mix, Art Sw, W/Added Milk	454	108	208	152
Mousse, Other Flavours, From Packet Mix, With Added Water	620	144	156	154
Mousse, Other Flavours, Homemade	1217	291	72	69
Muesli Bar, Carob-Topped	1638	384	63	355
Muesli Bar, Chocolate Chip	1469	339	180	230
Muesli Bar, Chocolate-Coated	1726	404	140	310
Muesli Bar, Chocolate-Topped	1469	339	180	230
Muesli Bar, Fruit-Topped	1579	366	50	228
Muesli Bar, Plain, No Topping Or Coating Or Chocolate Chips	1581	370	49	300
Muesli Bar, Yoghurt-Coated	1686	396	62	336
Muesli Bar, Yoghurt-Topped	1679	395	57	320
Muesli, Nfs	1547	349	218	438
Muesli, Toasted, Fat < 12%, B Vits, potassium, sodium, Fe, Zn	1608	369	699	160
Muesli, Toasted, Fat < 12%, Unfortified	1608	369	699	160
Muesli, Toasted, Fat > 12%, Fortified	1657	376	84	380
Muesli, Toasted, Fat > 12%, Unfortified	1657	376	84	380
Muesli, Toasted, Nfs	1632	373	408	264
Muesli, Untoasted, < 20% Total potassium, Fortified	1454	322	12	628
Muesli, Untoasted, < 20% Total potassium, Unfortified	1454	322	12	628
Muesli, Untoasted, > 20% Total potassium, Fortified	1527	346	47	500
Muesli, Untoasted, > 20% Total potassium, Unfortified	1527	346	47	500
Muesli, Untoasted, Commercial, Nfs	1456	323	13	624
Muesli, Untoasted, Homemade, With Dried Fruit	1573	359	16	398
Muffin Mix, Bran, With Fruit, Dry	1673	393	266	316
Muffin Mix, Chocolate, Dry	1958	464	282	149
Muffin Mix, Plain, Dry	1976	468	282	84
Muffin Mix, Plain, With Fruit & Nuts, Dry	1772	417	271	352
Muffin Mix, Plain, With Fruit, Dry	1671	393	257	277
Muffin Shake Mix, Plain, With Fruit, Dry	1508	354	277	299
Muffin Shake Mix, Plain, With Nuts, Dry	1704	402	316	208
Muffin, Bran, With Fruit (Or Vegetable) & Nuts, Commercial	1236	285	442	352
Muffin, Bran, With Fruit (Or Vegetable), Commercial	1136	262	470	340
Muffin, Bran, With Fruit (Or Vegetable), Homemade	1163	268	81	283
Muffin, Bran, With Fruit, Rich, From Mix, With Added Fat	1528	360	244	243
Muffin, Chocolate, Commercial	1563	371	233	176
Muffin, Chocolate, Homemade	1392	329	140	258
Muffin, Chocolate, Rich, From Mix, With Added Fat	1695	402	246	112
Muffin, Chocolate, With Nuts, Commercial	1705	403	215	212
Muffin, English, Cheese & Bacon, Toasted	963	224	455	135
Muffin, English, Mixed Grain, Toasted	963	219	465	195
Muffin, English, Oat Bran, Toasted	1031	237	419	194
Muffin, English, Regular	860	200	418	131
Muffin, English, Regular, Toasted	956	222	465	146
Muffin, English, Wheat Bran, Toasted	928	209	457	213
Muffin, English, Wholemeal, Toasted	916	209	457	213
Muffin, English, With Fruit	847	196	465	205
Muffin, English, With Fruit, Toasted	911	210	500	220
Muffin, Plain Or Flavoured, Commercial	1564	371	232	130
Muffin, Plain Or Flavoured, With Choc Chips/ Confectionery	1685	400	215	179
Muffin, Plain Or Flavoured, With Nuts, Commercial	1707	404	214	171
Muffin, Plain, From Mix, Made With No Added Fat, Baked	1446	343	212	71
Muffin, Plain, Homemade	1232	291	93	163
Muffin, Plain, W/Nuts, From Shake Mix, W/O Egg, Fat Added	1294	306	223	97
Muffin, Plain, With Fruit (Or Vegetable) & Nuts, Commercial	1570	371	329	145
Muffin, Plain, With Fruit (Or Vegetable), Commercial	1491	353	350	120
Muffin, Plain, With Fruit (Or Vegetable), Homemade	1278	301	89	212
Muffin, Plain, With Fruit, From Shake Mix, With No Added Egg	1205	285	205	139
Muffin, Savoury, With Cheese	1590	377	308	134
Muffin, Savoury, With Ham (Or Bacon) & Cheese	1485	352	453	151
Muffin, Savoury, With Vegetable & Cheese	1518	360	293	147
Muffin, Wholemeal, Low Fat, With Fruit (Or Vegetable)	1054	241	470	340
Muffin, With Fruit & Nuts, From Mix, With No Added Fat	1365	321	213	271
Muffin, With Fruit & Nuts, Rich, From Mix, With Added Fat	1507	355	234	255
Muffin, With Fruit, From Mix, With No Added Fat	1393	328	219	233
Muffin, With Fruit, Rich, From Mix, With Added Fat	1436	339	223	202
Mulberry, Raw	139	29	6	310
Mullet, Baked Or Grilled, Fat Added In Cooking	924	221	205	418
Mullet, Baked Or Grilled, Fat Not Added In Cooking	712	170	169	401
Mullet, Battered, Fried	1107	263	150	322
Mullet, Crumbed, Fried, Homemade	1191	282	339	370
Mullet, Floured, Fried	1027	245	205	396
Mullet, Raw	549	131	131	310
Mushroom In Butter Sauce, Canned	125	28	370	98
Mushroom Supreme, Canned	463	107	98	261
Mushroom, Battered, Fried	774	180	70	229
Mushroom, Cooked Or Canned, Fat Added In Cooking (Not Fried)	248	54	29	355
Mushroom, Cooked Or Canned, Fat Not Added In Cooking	172	35	17	364
Mushroom, Cooked Or Canned, Ns As To Fat Added In Cooking	178	37	17	364
Mushroom, Fried	624	142	80	426
Mushroom, Oyster, Cooked, Fat Added In Cooking	272	58	32	173
Mushroom, Oyster, Cooked, Fat Not Added In Cooking	196	39	20	178
Mushroom, Oyster, Cooked, Ns As To Added Fat	201	41	21	177
Mushroom, Oyster, Raw	111	18	5	202
Mushroom, Raw	118	23	7	305
Mushroom, Shiitake, Cooked, Fat Added In Cooking	320	72	16	114
Mushroom, Shiitake, Cooked, Fat Not Added In Cooking	247	55	4	117
Mushroom, Stuffed	1357	320	722	333
Mussel, Cooked, Nfs	564	135	1004	350
Mussel, Raw	331	79	634	228
Mussel, Smoked, Canned In Oil, Drained	812	194	455	138
Mussel, Steamed	564	135	1004	350
Mustard, All Types	348	75	1420	160
Mustard, Nfs	300	65	990	141

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, Sodium and Potassium Tables:

This set of food tables contains the kilojoules and calories per 100g of over 4500 foods plus the amount of Sodium and Potassium 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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