The Nutritional Composition of Dairy products

Transcription

1 The Nutritional Composition of Dairy products 1

2 Contents Page About the tables 3-4 Section 5 Section 4 Section 3 Section 2 Section 1 Milk Whole milk 5 Semi-skimmed milk 6 Skimmed milk 7 Channel Island milk 8 Breakfast milk 9 Condensed milk (whole and skimmed) 10 Dried skimmed milk (fortified) 11 Evaporated whole milk 12 Evaporated milk (4% fat) 13 Flavoured milk 14 Milkshake (thick, takeaway type) 15 Yogurt and fromage frais Whole milk yogurt (plain and fruit) 16 Low fat yogurt (plain and fruit) 17 Virtually fat free (diet) yogurt (plain and fruit) 18 Greek style yogurt (plain and fruit) 19 Infant fruit flavour yogurt 20 Twinpot yogurt - thick and creamy with fruit 21 Drinking yogurt 22 Fromage frais - various types 23 Cheese Cheddar cheese (regular and half fat varieties) 24 Vegetarian Cheddar cheese 25 Cheese spread (regular and reduced fat) 26 Cottage cheese - various types 27 Cream cheese 28 Hard Cheese - average of English Cheddar, Red Leicester and Double Gloucester 29 Processed cheese slices (regular and reduced fat) 30 Stilton cheese 31 White cheese - average of Cheshire, Lancashire and Wensleydale 32 Cream Single cream 33 Soured cream 34 Whipping cream 35 Double cream 36 Clotted cream 37 Crème fraiche (full fat and half fat) 38 Dairy cream, extra thick 39 Sterilised cream, canned 40 UHT canned spray dairy cream (full fat and half fat) 41 Imitation cream - Dream Topping (made with semi-skimmed milk) 42 Imitation cream - Elmlea (single, whipping and double) 43 Imitation cream - Tip Top Dessert Topping 44 Dairy desserts Ice cream, vanilla (dairy and non-dairy) 45 Custard (made with whole or semi-skimmed milk) 46 Custard, ready to eat 47 Milk pudding (made with whole milk) 48 Rice pudding, canned (regular and low fat) 49

3 About the Tables Please read this information carefully before using the tables The nutritional information on all milk and dairy products covered in this publication have been taken from the 2002 summary edition of The Composition of Foods (Food Standards Agency (2002) McCance and Widdowson s The Composition of Foods, Sixth summary edition. Cambridge: Royal Society of Chemistry). The data for the Sixth summary edition were compiled, under contract, by the Institute of Food Research, Norwich. In comparison to the fifth edition of The Composition of Foods, many new fresh and processed milk and dairy products have been included. The tables featured in this publication have been divided into 5 sections: Section 1 - Milk Section 2 - Yogurt and fromage frais Section 3 - Cheese Section 4 - Cream Section 5 - Dairy desserts Nutrient composition values are given for: Macronutrients (energy, protein, carbohydrate, fat, fibre); Water-soluble vitamins (thiamin, riboflavin, niacin, niacin from tryptophan, vitamin B6, vitamin B12, folate, pantothenate, biotin, vitamin C); Fat-soluble vitamins (retinol, carotene, vitamin D, vitamin E); and Minerals (sodium, potassium, calcium, magnesium, phosphorus, iron, copper, zinc, chloride, manganese, selenium, iodine) Energy conversion factors: Protein Fat Carbohydrate 1g = 4 kcal or 17 kj 1g = 9 kcal or 37 kj 1g = 4 kcal or 17 kj The nutrient units used throughout the tables are as follows: Gram (g) Milligram (mg) g or one thousandth of a gram Microgram (g) g or one millionth of a gram Kilocalorie (kcal) - a unit used to measure the energy value of a food Kilojoule (kj) - this unit is also used to measure the energy value of food (1 kcal = 4.18 kj) Symbols used in the tables: ( ) - values have been estimated N - values for this particular nutrient were not available 3

4 Portion size and volume All nutrient values in the subsequent tables are expressed per 100g of product and per average portion [taken from Ministry of Agriculture, Fisheries and Food, Food Portion Sizes, second edition, London: HMSO (1988), or from the leading brand sold in UK]. For example, the average portions of milk, cheese and yogurt are given as a 200ml glass, a 30g matchbox size piece and a 150g pot respectively. For those products sold by volume such as milk and cream, nutrient values are given per 100mls, as well as per 100g. The specific gravities (densities) used to calculate the volume are as follows: Whole milk 1.03 Semi-skimmed milk 1.03 Skimmed milk 1.03 Evaporated milk 1.07 Single cream 1.00 Whipping cream 0.96 Double cream 0.94 Yogurt, low fat fruit 1.08 Ice cream: - Dairy, vanilla Non-dairy, vanilla 0.51 NB: Volume is calculated by dividing the weight (g) by the density (specific gravity) of the product Bioavailability With the exception of retinol and carotene, the figures shown do not take nutrient bioavailability (i.e. the proportion of a nutrient in food that the body can absorb and use) into account. Bioavailability can affect the absorption and utilisation of the following nutrients: iron, calcium, magnesium, zinc, copper, manganese, selenium, folate, niacin and vitamin B6. In general, the availability of most nutrients in milk and dairy products compares favourably with other foods. Product variation The nutrient values given are derived from analysis of a range of samples and brands taken throughout the year in order to account for seasonal variation and therefore represent average values. A wide range of products are available on the market and each has a unique nutritional composition. If information on the nutrient composition of a specific product is required it is advisable to contact the manufacturer or supplier directly in order to obtain up-to-date accurate information. Vitamin A - Retinol and Carotene The two main components of vitamin A are retinol (or preformed vitamin A) and carotene (which can be broken down in the body to give retinol). The values for retinol and carotene should be added together to give a value for total vitamin A. Niacin and Tryptophan Niacin values are the sum of nicotinic acid and nicotinamide, which are collectively known as niacin. Tryptophan can be converted in the body to nicotinic acid. On average, 60mg tryptophan is equivalent to 1mg niacin. In order to estimate the niacin equivalent for the food it is necessary to add together the figures given for niacin and niacin from tryptophan. Other points to note Separate values are given for saturated fat, monounsaturated fat and polyunsaturated fat as well as total fat. The sum of these fatty acids is, however, lower than that for total fat because fat is not totally composed of fatty acids, it is also made up of glycerol. Sodium is expressed in milligrams, values should therefore be divided by 1000 in order to convert them into grams. All the product values are for pasteurised milk and dairy products. 4

5 5Section 1 - Milk Whole milk Per 100g Per 100mls Per 200ml glass (103g) (206g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids Dietary fibre (g) Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Retinol (µg) Carotene (µg) Vitamin D (µg) Trace Trace Trace Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Trace Selenium (µg) Iodine (µg)

6 6Section 1 - Milk Semi-skimmed milk Per 100g Per 100mls Per 200ml glass (103g) (206g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates Trace Trace Trace trans fatty acids Dietary fibre (g) Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Retinol (µg) Carotene (µg) Vitamin D (µg) Trace Trace Trace Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Trace Selenium (µg) Iodine (µg)

7 7Section 1 - Milk Skimmed milk Per 100g Per 100mls Per 200ml glass (103g) (206g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates Trace Trace Trace trans fatty acids Trace Trace Trace Dietary fibre (g) Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Retinol (µg) Carotene (µg) Trace Trace Trace Vitamin D (µg) Trace Trace Trace Vitamin E (mg) Trace Trace Trace Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Trace Selenium (µg) Iodine (µg) 30a awinter milk may contain slightly higher levels of iodine than summer milk

8 8Section 1 - Milk Channel Island milk Per 100g Per 100mls Per 200ml glass (103g) (206g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids (0.1) (0.1) (0.2) Dietary fibre (g) Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Retinol (µg) Carotene (µg) Vitamin D (µg) Trace Trace Trace Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Trace Selenium (µg) (1) (1) (2) Iodine (µg) N N N

9 9Section 1 - Milk Breakfast milk Per 100g Per 100mls Per 200ml glass (103g) (206g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids Dietary fibre (g) Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) (1) (1) (2) Retinol (µg) Carotene (µg) Vitamin D (µg) Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Trace Trace Trace Copper (mg) Zinc (mg) Chloride (mg) (100) (103) (206) Manganese (mg) Trace Trace Trace Selenium (µg) (1) (1) (2) Iodine (µg)

10 Section 1 - Milk Condensed milk (whole and skimmed) Per 100g Whole milk (sweetened) Per 100mls Skimmed milk (sweetened) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates 0.3 Trace trans fatty acids N Trace Dietary fibre (g) 0 0 Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) 4 5 Retinol (µg) Carotene (µg) Vitamin D (µg) Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Selenium (µg) (3) (3) Iodine (µg) 74 (89) 10

11 Section 1 - Milk Dried skimmed milk (fortified) Per 100g Per teaspoon (3g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates 0.2 Trace polyunsaturates Trace Trace trans fatty acids Trace Trace Dietary fibre (g) 0 0 Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Retinol (µg) Carotene (µg) 5b 0.15b Vitamin D (µg) 2.1b 0.06b Vitamin E (mg) 0.27b 0.01 b Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Selenium (µg) (11) (0.3) Iodine (µg) (150) (4.5) bunfortified skimmed milk powder contains approximately 8(g retinol, 3(g Carotene, trace Vitamin D and 0.01mg of Vitamin E per 100g. 11

12 Section 1 - Milk Evaporated whole milk Per 100g Per 100mls Per 170ml small can (107g) (181g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids N N N Dietary fibre (g) Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Retinol (µg) Carotene (µg) Vitamin D (µg) 4.0c 4.3c 7.2c Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Trace Selenium (µg) (3) (3) (5) Iodine (µg) cthis is for fortified product. Unfortified evaporated milk contains approximately 0.09 (g vitamin D per 100g 12

13 Section 1 - Milk Evaporated milk (4% fat) Per 100g Per 100mls Per 170ml small can (107g) (181g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids Dietary fibre (g) Thiamin (mg) Riboflavin (mg) (0.42) (0.45) (0.76) Niacin (mg) Niacin from Tryptophan (mg) (2.0) (2.1) (3.6) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) (0.75) (0.80) (1.36) Biotin (µg) (4.0) (4.3) (7.2) Vitamin C (mg) (1) (1) (2) Retinol (µg) Carotene (µg) Vitamin D (µg) Vitamin E (mg) Vitamin K (mg) N N N Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Trace Trace Trace Copper (mg) Trace Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Trace Selenium (µg) Iodine (µg)

14 Section 1 - Milk Flavoured milk Per 100g Per 100mls Per 200ml glass (103g) (206g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids Trace Trace Trace Dietary fibre (g) Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Trace Trace Trace Retinol (µg) Carotene (µg) Vitamin D (µg) Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Trace Selenium (µg) N N N Iodine (µg) N N N 14

15 Section 1 - Milk Milkshake (thick, takeaway type) Per 100g Per average takaway serving 300g Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids Dietary fibre (g) Trace Trace Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) 1 3 Retinol (µg) Carotene (µg) Vitamin D (µg) Trace Trace Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Trace Trace Copper (mg) Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Selenium (µg) 2 6 Iodine (µg)

16 Section 2 - Yogurt and fromage frais Whole milk yogurt (plain and fruit) Plain Fruit Per 100g Per 150 pot Per 100g Per 150 pot Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids N N Dietary fibre (g) N N N N Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Retinol (µg) Carotene (µg) Trace Trace Vitamin D (µg) Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Trace Trace Selenium (µg) (2) (3) 2 3 Iodine (µg) (63) (95) (27) (41) 16

17 Section 2 - Yogurt and fromage frais Low fat yogurt (plain and fruit) Plain Fruit Per 100g Per 150 pot Per 100g Per 150 pot Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates (0.8) (1.2) monounsaturates (0.3) (0.5) polyunsaturates Trace Trace Trace Trace trans fatty acids Trace Trace Trace Trace Dietary fibre (g) N N Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) Trace Trace (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Retinol (µg) 8 12 (10) (15) Carotene (µg) Trace Trace Trace Trace Vitamin D (µg) Trace Trace Vitamin E (mg) Trace Trace Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Zinc (mg) Chloride (mg) (130) (195) Manganese (mg) Trace Trace Trace Trace Selenium (µg) 2 3 (2) (3) Iodine (µg) (48) (72) 17

18 Section 2 - Yogurt and fromage frais Virtually fat free (diet) yogurt (plain and fruit) Plain Fruit Per 100g Per 150 pot Per 100g Per 150 pot Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates (0.1) (0.2) monounsaturates (0.1) (0.2) polyunsaturates Trace Trace Trace Trace trans fatty acids Trace Trace Trace Trace Dietary fibre (g) 0 0 Trace Trace Thiamin (mg) (0.04) (0.06) Riboflavin (mg) (0.29) (0.44) Niacin (mg) (0.1) (0.2) Niacin from Tryptophan (mg) (1.0) (1.5) Vitamin B6 (mg) (0.07) (0.11) (µg) (0.2) (0.3) (0.2) (0.3) Folate (µg) (8) (12) 8 12 Pantothenate (mg) N N N N Biotin (µg) N N N N Vitamin C (mg) (1) (2) 1 2 Retinol (µg) Trace Trace Trace Trace Carotene (µg) Trace Trace Trace Trace Vitamin D (µg) Trace Trace Trace Trace Vitamin E (mg) Trace Trace Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Trace Trace Selenium (µg) 2 3 (1) (2) Iodine (µg) N N 18

19 Section 2 - Yogurt and fromage frais Greek style yogurt (plain and fruit) Plain Fruit Per 100g Per 150 pot Per 100g Per 150 pot Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids Dietary fibre (g) 0 0 Trace Trace Thiamin (mg) (0.12) (0.18) Riboflavin (mg) (0.13) (0.20) Niacin (mg) (0.1) (0.2) (0.1) (0.2) Niacin from Tryptophan (mg) (1.5) (2.3) (1.5) (2.3) Vitamin B6 (mg) Trace Trace (µg) Folate (µg) (6) (9) (6) (9) Pantothenate (mg) N N N N Biotin (µg) N N N N Vitamin C (mg) Trace Trace Trace Trace Retinol (µg) Carotene (µg) Trace Trace Trace Trace Vitamin D (µg) Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Trace Trace Zinc (mg) Chloride (mg) (159) (239) Manganese (mg) Trace Trace Trace Trace Selenium (µg) 3 5 (3) (5) Iodine (µg) (39) (59) 19

20 Section 2 - Yogurt and fromage frais Infant fruit flavour yogurt Per 100g Per 90g pot Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids Dietary fibre (g) Thiamin (mg) Riboflavin (mg) Niacin (mg) (0.1) (0.1) Niacin from Tryptophan (mg) (0.7) (0.6) Vitamin B6 (mg) 0.01 Trace (µg) Folate (µg) 10 9 Pantothenate (mg) (0.40) (0.36) Biotin (µg) (1.1) (0.9) Vitamin C (mg) Trace Trace Retinol (µg) (36) (32) Carotene (µg) Trace Trace Vitamin D (µg) (0.1) (0.1) Vitamin E (mg) (0.18) (0.16) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Zinc (mg) Chloride (mg) (179) (161) Manganese (mg) Trace Trace Selenium (µg) (2) (2) Iodine (µg) (27) (24) 20

21 Section 2 - Yogurt and fromage frais Twinpot yogurt (thick and creamy with fruit) Per 100g Per 175g pot Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates N N monounsaturates N N polyunsaturates N N trans fatty acids N N Dietary fibre (g) N N Thiamin (mg) (0.06) (0.11) Riboflavin (mg) (0.19) (0.33) Niacin (mg) (0.2) (0.4) Niacin from Tryptophan (mg) (0.9) (1.6) Vitamin B6 (mg) (0.08) (0.14) (µg) 0 0 Folate (µg) (13) (23) Pantothenate (mg) (0.36) (0.95) Biotin (µg) (2.0) (3.5) Vitamin C (mg) (2) (4) Retinol (µg) (20) (35) Carotene (µg) (15) (26) Vitamin D (µg) 0 0 Vitamin E (mg) (0.12) (0.21) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Zinc (mg) Chloride (mg) N N Manganese (mg) Trace Trace Selenium (µg) N N Iodine (µg) N N 21

22 Section 2 - Yogurt and fromage frais Drinking yogurt Per 100g Per 200g serving Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) Trace Trace of which saturates Trace Trace monounsaturates Trace Trace polyunsaturates Trace Trace trans fatty acids Trace Trace Dietary fibre (g) Trace Trace Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) 0 0 Retinol (µg) Trace Trace Carotene (µg) Trace Trace Vitamin D (µg) Trace Trace Vitamin E (mg) Trace Trace Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Selenium (µg) (1) (2) Iodine (µg) N N 22

23 Section 2 - Yogurt and fromage frais Fromage frais (various types) Per 100g Per 100g Plain Fruit Virtually fat free - plain Virtually fat free - fruit Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates Trace 0.1 polyunsaturates Trace Trace trans fatty acids Trace Trace Dietary fibre (g) 0 Trace Thiamin (mg) (0.03) (0.03) Riboflavin (mg) (0.37) (0.37) Niacin (mg) (0.1) (0.1) Niacin from Tryptophan (mg) Vitamin B6 (mg) (0.07) (0.07) (µg) (1.4) (1.4) Folate (µg) (15) (15) Pantothenate (mg) N N Biotin (µg) Trace 0.6 N N Vitamin C (mg) Trace Trace Trace Trace Retinol (µg) (3) (3) Carotene (µg) Trace Trace Trace Trace Vitamin D (µg) 0 0 Trace Trace Vitamin E (mg) 0.15 (0.01) Trace Trace Sodium (mg) (33) Potassium (mg) (110) Calcium (mg) (87) Magnesium (mg) (8) Phosphorus (mg) (110) Iron (mg) (0.1) Copper (mg) (0.01) Zinc (mg) (0.3) Chloride (mg) (137) (89) Manganese (mg) Trace Trace Trace Trace Selenium (µg) 3 (3) (3) (2) Iodine (µg) 17 (17) 23 N (or size of an average pot) 23

24 Section 3 - Cheese Cheddar cheese (regular and half fat varieties) Regular Half fat Per 100g Per matchbox size serving Per 100g Per matchbox size serving Energy (kcal) (30g) (30g) (kj) Protein (g) Carbohydrate (g) Trace Trace of which sugars (g) Trace Trace Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids N N Dietary fibre (g) Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Trace Trace Trace Trace Retinol (µg) Carotene (µg) Vitamin D (µg) Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Trace Trace Selenium (µg) Iodine (µg) 30 9 N N 24

25 Section 3 - Cheese Vegetarian Cheddar cheese Per 100g Per matchbox size serving (30g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) Trace Trace of which sugars (g) Trace Trace Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids Dietary fibre (g) 0 0 Thiamin (mg) Riboflavin (mg) Niacin (mg) 0 0 Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) 30 9 Pantothenate (mg) Biotin (µg) Vitamin C (mg) Trace Trace Retinol (µg) Carotene (µg) Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) 31 9 Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Selenium (µg) 5 2 Iodine (µg)

26 Section 3 - Cheese Cheese spread (plain and reduced fat) Plain Reduced fat Per 100g Per small triangle Per 100g Per small triangle (14g) (14g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids Dietary fibre (g) Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Trace Trace Trace Trace Retinol (µg) Carotene (µg) Vitamin D (µg) N N Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Trace Trace Copper (mg) Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Trace Trace Selenium (µg) (4) (1) 4 1 Iodine (µg)

27 Section 3 - Cheese Cottage cheese (various types) Regular Reduced fat Plain with additions Per 100g Per tablespoon Per 100g Per tablespoon Per 100g Per tablespoon (40g) (40g) (40g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates Trace Trace trans fatty acids Trace Trace N N Dietary fibre (g) Thiamin (mg) (0.05) (0.02) Riboflavin (mg) (0.24) (0.04) Niacin (mg) (0.2) (0.1) Niacin from Tryptophan (mg) (3.4) (1.4) Vitamin B6 (mg) (0.05) (0.02) (µg) (0.6) (0.2) Folate (µg) (22) (9) Pantothenate (mg) (0.3) (0.1) Biotin (µg) (5.1) (2.0) Vitamin C (mg) Trace Trace Trace Trace Retinol (µg) Carotene (µg) Vitamin D (µg) Vitamin E (mg) Sodium (mg) (300) (120) Potassium (mg) (161) (64) Calcium (mg) (127) (51) Magnesium (mg) (13) (5) Phosphorus (mg) (171) (68) Iron (mg) Trace Trace Trace Trace Copper (mg) Trace Trace Trace Trace Zinc (mg) (0.6) (0.2) Chloride (mg) (490) (196) Manganese (mg) Trace Trace Trace Trace Trace Trace Selenium (µg) (4) (2) 4 2 (4) (2) Iodine (µg) (24) (10) N N (plain) (e.g. pineapple) 27

28 Section 3 - Cheese Cream cheese Per 100g Per average serving in a sandwich (30g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) Trace Trace of which sugars (g) Trace Trace Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids N N Dietary fibre (g) 0 0 Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Trace Trace Retinol (µg) Carotene (µg) Vitamin D (µg) Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) 10 3 Phosphorus (mg) Iron (mg) Copper (mg) (0.04) (0.01) Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Selenium (µg) 4 1 Iodine (µg) N N 28

29 Section 3 - Cheese Hard cheese (average of English Cheddar, Red Leicester and Double Gloucester) Per 100g Per matchbox size serving (30g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids N N Dietary fibre (g) 0 0 Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) 31 9 Pantothenate (mg) Biotin (µg) Vitamin C (mg) Trace Trace Retinol (µg) Carotene (µg) Vitamin D (µg) Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) 29 9 Phosphorus (mg) Iron (mg) Copper (mg) Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Selenium (µg) 6 2 Iodine (µg)

30 Section 3 - Cheese Processed cheese slices (regular and reduced fat) Regular Reduced fat Per 100g Per slice Per 100g Per slice (20g) (20g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids Dietary fibre (g) Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Trace Trace Trace Trace Retinol (µg) Carotene (µg) Vitamin D (µg) N N Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Zinc (mg) Chloride (mg) (1080) (216) Manganese (mg) Trace Trace Trace Trace Selenium (µg) 5 1 (7) (1.4) Iodine (µg) 27 5 (27) (5.4) 30

31 Section 3 - Cheese Stilton cheese Per 100g Per matchbox size serving (30g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids Dietary fibre (g) 0 0 Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Trace Trace Retinol (µg) Carotene (µg) Vitamin D (µg) Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) 15 5 Phosphorus (mg) Iron (mg) Copper (mg) Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Selenium (µg) 7 2 Iodine (µg)

32 Section 3 - Cheese White cheese (average of Cheshire, Lancashire and Wensleydale) Per 100g Per matchbox size serving (30g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids N N Dietary fibre (g) 0 0 Thiamin (mg) 0.02 Trace Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Trace Trace Retinol (µg) Carotene (µg) Vitamin D (µg) Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) 22 7 Phosphorus (mg) Iron (mg) Copper (mg) Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Selenium (µg) 3 1 Iodine (µg)

33 Section 4 - Cream Single cream Per 100g Per 100mls Per tablespoon (15g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids Dietary fibre (g) Thiamin (mg) Trace Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) Trace (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Retinol (µg) Carotene (µg) Vitamin D (µg) Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Trace Trace Trace Copper (mg) Trace Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Trace Selenium (µg) N N N Iodine (µg) N N N 33

34 Section 4 - Cream Soured cream Per 100g Per tablespoon (15g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids N N Dietary fibre (g) 0 0 Thiamin (mg) 0.03 Trace Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) 0.04 Trace (µg) Folate (µg) 12 2 Pantothenate (mg) Biotin (µg) Vitamin C (mg) Trace Trace Retinol (µg) Carotene (µg) Vitamin D (µg) Vitamin E (mg) Sodium (mg) 41 6 Potassium (mg) Calcium (mg) Magnesium (mg) 10 2 Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Selenium (µg) Trace Trace Iodine (µg) N N 34

35 Section 4 - Cream Whipping cream Per 100g Per 100mls Per tablespoon (96g) (30g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids N N N Dietary fibre (g) Thiamin (mg) Riboflavin (mg) Niacin (mg) Trace Trace Trace Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Retinol (µg) Carotene (µg) Vitamin D (µg) Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Trace Trace Trace Copper (mg) Trace Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Trace Selenium (µg) N N N Iodine (µg) N N N 35

36 Section 4 - Cream Double cream Per 100g Per 100mls Per tablespoon (94g) (30g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids Dietary fibre (g) Thiamin (mg) Riboflavin (mg) Niacin (mg) Trace Trace Trace Niacin from Tryptophan (mg) Vitamin B6 (mg) Trace (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Retinol (µg) 779d 732d 234d Carotene (µg) 483d 454d 145d Vitamin D (µg) Vitamin E (mg) 1.64d 1.54d 0.49d Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Trace Selenium (µg) Iodine (µg) ddouble cream with added alcohol contains 390(g retinol, 187(g carotene and 1.08mg vitamin E per 100g 36

37 Section 4 - Cream Clotted cream Per 100g Per tablespoon (30g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids N N Dietary fibre (g) 0 0 Thiamin (mg) Riboflavin (mg) Niacin (mg) Trace Trace Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) 6 2 Pantothenate (mg) Biotin (µg) Vitamin C (mg) Trace Trace Retinol (µg) Carotene (µg) Vitamin D (µg) Vitamin E (mg) Sodium (mg) 18 5 Potassium (mg) Calcium (mg) Magnesium (mg) 5 2 Phosphorus (mg) Iron (mg) Copper (mg) Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Selenium (µg) Trace Trace Iodine (µg) Trace Trace 37

38 Section 4 - Cream Crème fraiche (full fat and half fat) Full fat Half fat Per 100g Per tablespoon Per 100g Per tablespoon Energy (kcal) (30g) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids Dietary fibre (g) Thiamin (mg) Trace Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) N N N N Vitamin B6 (mg) 0.01 Trace 0.01 Trace (µg) Folate (µg) Pantothenate (mg) N N N N Biotin (µg) N N N N Vitamin C (mg) N N N N Retinol (µg) Carotene (µg) Vitamin D (µg) Trace Trace Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Trace Trace Zinc (mg) Chloride (mg) N N Manganese (mg) Trace Trace Trace Trace Selenium (µg) 0 0 (4) (1) Iodine (µg) 8 2 (8) (2) (30g) 38

39 Section 4 - Cream Dairy cream (extra thick) Per 100g Per tablespoon (30g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids Dietary fibre (g) 0 0 Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) 5 2 Pantothenate (mg) Biotin (µg) Vitamin C (mg) Retinol (µg) Carotene (µg) Vitamin D (µg) Vitamin E (mg) Sodium (mg) 29 9 Potassium (mg) Calcium (mg) Magnesium (mg) 8 2 Phosphorus (mg) Iron (mg) Copper (mg) 0.01 Trace Zinc (mg) Chloride (mg) N N Manganese (mg) Trace Trace Selenium (µg) N N Iodine (µg) N N 39

40 Section 4 - Cream Sterilised cream (canned) Per 100g Per tablespoon (15g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids N N Dietary fibre (g) 0 0 Thiamin (mg) 0.02 Trace Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) 0.02 Trace (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Trace Trace Retinol (µg) Carotene (µg) Vitamin D (µg) Trace Trace Vitamin E (mg) Sodium (mg) 53 8 Potassium (mg) Calcium (mg) Magnesium (mg) 10 2 Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Selenium (µg) Trace Trace Iodine (µg) N N 40

41 Section 4 - Cream UHT canned spray dairy cream (full fat and half fat) Full fat Half fat Per 100g Per tablespoon Per 100g Per tablespoon Energy (kcal) (10g) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids Dietary fibre (g) Thiamin (mg) 0.03 Trace 0.03 Trace Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) 0.02 Trace 0.02 Trace (µg) Folate (µg) Pantothenate (mg) Biotin (µg) Vitamin C (mg) Retinol (µg) Carotene (µg) Vitamin D (µg) Trace Trace Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Trace Trace Trace Trace Copper (mg) Trace Trace Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Trace Trace Selenium (µg) Iodine (µg) (10g) 41

42 Section 4 - Cream Imitation cream (Dream Topping made with semi-skimmed milk) Per 100g Per average serving on fruit or cake (15g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids N N Dietary fibre (g) Trace Trace Thiamin (mg) 0.04 Trace Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) 0.05 Trace (µg) Folate (µg) 4 1 Pantothenate (mg) N N Biotin (µg) N N Vitamin C (mg) Retinol (µg) 16 2 Carotene (µg) N N Vitamin D (µg) 0 0 Vitamin E (mg) N N Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) 9 1 Phosphorus (mg) Iron (mg) Copper (mg) 0.03 Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Selenium (µg) N N Iodine (µg)

43 Section 4 - Cream Imitation cream - Elmlea (single, whipping and double) Single Whipping Double Per 100g Per average serving Per 100g Per tablespoon Per 100g Per tablespoon on fruit/cake (30g) (30g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids N N Dietary fibre (g) 0.3e 0.1e 0.1e 0.03e 0.1e 0.03e Thiamin (mg) N N N N Riboflavin (mg) N N N N Niacin (mg) N N N N Niacin from Tryptophan (mg) Vitamin B6 (mg) N N 0.01 Trace N N (µg) N N N N Folate (µg) N N 8 2 N N Pantothenate (mg) N N N N Biotin (µg) N N N N Vitamin C (mg) N N N N N N Retinol (µg) Carotene (µg) Vitamin D (µg) Trace Trace Trace Trace Trace Trace Vitamin E (mg) Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Trace Trace Trace Trace Zinc (mg) Chloride (mg) N N N N Manganese (mg) Trace Trace Trace Trace N N Selenium (µg) (2) (0.3) 2 1 (2) (1) Iodine (µg) N N 12 4 N -N ecarob and guar gums are added as thickeners 43

44 Section 4 - Cream Imitation Cream (Tip Top Dessert Topping) Per 100g Per 3 dessert spoon serving (50g) Energy (kcal) (kj) Protein (g) Carbohydrate (g) of which sugars (g) Fat (g) of which saturates monounsaturates polyunsaturates trans fatty acids Dietary fibre (g) Trace Trace Thiamin (mg) Riboflavin (mg) Niacin (mg) Niacin from Tryptophan (mg) Vitamin B6 (mg) (µg) Folate (µg) 7 4 Pantothenate (mg) N N Biotin (µg) N N Vitamin C (mg) Trace Trace Retinol (µg) Trace Trace Carotene (µg) Trace Trace Vitamin D (µg) Trace Trace Vitamin E (mg) Trace Trace Sodium (mg) Potassium (mg) Calcium (mg) Magnesium (mg) 18 9 Phosphorus (mg) Iron (mg) Copper (mg) Trace Trace Zinc (mg) Chloride (mg) Manganese (mg) Trace Trace Selenium (µg) (2) (1) Iodine (µg) N N 44