GL Food List
THE PATRICK HOLFORD GL FOOD LIST
KEY TO TABLES
Ordinary type – 1 Low-GL foods
Italics – 2 Average foods (to be limited)
Bold print – 3 High-GL foods (to be avoided)
All dishes marked E have estimated GL scores
BREAKFASTS
GI rating Food Serving Looks like GL per
Size in g serving
BAKERY PRODUCTS
1 Low-carb muffin – 1 muffin 5
1 Muffin-apple, made
without sugar 60 1 muffin 9
2 Muffin-apple muffin
Made with sugar 60 1 muffin 13
2 Crumpet 50 1crumpet 13
2 Muffin-apple, oat, sultana
made from packet mix 50 1 muffin 14
3 Muffin-bran 57 1 muffin 15
3 Muffin-blueberry 57 1 muffin 17
3 Muffin-banana, oat and
honey 50 1 muffin 17
3 Muffin-carrot 57 1 muffin 20
3 Croissant 57 1 croissant 17
BREADS
1 Rye kernel (pumpernickel)
bread 30 1 slice 6
1 Sourdough rye 30 1 slice 6
1 Rice bread, high-amylose 20 1 small slice 5
1 Rice bread, low-amylose 20 1 small slice 5
1 Wholemeal rye bread 20 1 thin slice 5
1 White high-fibre 30 1 thick slice 9
1 Wholemeal (wholewheat)
wheat-flour bread 30 1 thick slice 9
1 Gluten-free fibre-enriched 30 1 thick slice 9
1 Gluten-free multigrain bread 30 1 slice 10
1 Light rye 30 1 slice 10
1 White wheat-flour bread 30 1 slice 10
1 Pitta bread, white 30 1 pita 10
1 Wheat-flour flatbread 30 1 slice 10
2 Gluten-free white bread 30 1 slice 11
3 Baguette, white plain 30 1/3 baton 15
3 Bagel, white, frozen 70 1 bagel 25
BREAKFAST CEREALS
1 Low-carb muesli 60 large bowl 4
1 Porridge made from rolled
oats 30 large bowl 2
1 Low-carb granola (Good
Carb original) 50 medium bowl 5
1 Get Up and Go with
strawberries and ½ pint
milk E 30 ½ pint drink 8.5
1 All-Bran (Kellogg’s) 30 small serving 6
1 Muesli, gluten-free 30 medium bowl 7
1 Muesli (Alpen) 30 1 serving 10
1 Muesli, natural 30 1 serving 10
2 Raisin Bran (Kellogg’s 30 1 medium serving 12
2 Weetabix 25 2 biscuits 11
2 Bran Flakes 30 1 medium serving 13
2 Sultana Bran (Kellogg’s) 30 1 medium serving 14
2 Special K (Kellogg’s) 30 1 medium serving 14
3 Shredded Wheat 40 2 biscuits 20
3 Cheerios (Nestle) 30 1 medium serving 15
3 Frosties, sugar-coated
Cornflakes (Kellogg’s) 30 1 medium serving 15
3 Grapenuts (Kraft Foods) 30 1 medium serving 15
3 Golden Wheats (Kellogg’s) 30 1 medium serving 16
3 Puffed wheat 30 1 medium serving 16
3 Honey smacks (Kellogg’s) 30 1 medium serving 16
3 Cornflakes, Crunchy nut
(Kellogg’s) 30 1 medium serving 17
3 Coco Pops (cocoa-
flavoured puffed rice 30 1 medium serving 20
3 Rice Krispies (Kellogg’s) 30 1 medium serving 21
3 Cornflakes (Kellogg’s) 30 1 medium serving 21
DAIRY PRODUCTS AND ALTERNATIVES
1 Plain yoghurt (no sugar) 200 1 small pot 3
1 Non-fat yoghurt (plain
no sugar) 200 1 small pot 3
1 Milk, full-fat, in ml 250 1 glass 3
1 Milk, skim (Canada) in ml. 250 1 glass 4
1 Soya Yoghurt (Provamel) 200 1 large bowl 7
1 Soya milk (no sugar) in ml. 250 1 glass 7
1 Custard, homemade from
milk 100 1 ½ small cups 7
1 Ice Cream, regular 60 2 scoops 10
1 Soya milk (sweetened with
apple juice concentrate) in
ml. 250 1 glass 8
1 Soya milk, reduced-fat (1.5%)
120mg calcium, in ml. 250 1 glass 8
1 Soya milk (sweetened
with sugar) in ml. 250 1 glass 9
1 Low-fat yoghurt, fruit,
sugar (Ski) 150 1 small pot 7.5
2 Rice milk, E, in ml. 250 1 glass 14
3 Milk, condensed, sweetened
(Nestle) in ml. 50 1 dessertspoon 17
FRUIT AND FRUIT PRODUCTS
1 Blackberries E 120 1 medium bowl 1
1 Blueberries E 120 1 medium bowl 1
1 Raspberries E 120 1 medium bowl 1
1 Strawberries, Fresh, raw 120 1 medium bowl 1
1 Cherries, raw, not stoned 120 1 medium bowl 3
1 Grapefruit. Raw 120 ½ medium 3
1 Pear, raw 120 1 medium 4
1 Melon, e.g. cantaloupe, raw 120 ½ small 4
1 Watermelon, raw 120 1 medium slice 4
1 Peaches raw (or canned in
natural juice) 120 1 5
1 Apricots. Raw 120 4 apricots 5
1 Oranges, raw 120 1 large 5
1 Plums, raw 120 4 5
1 Apples, raw 120 1 small 6
1 Kiwi fruit, raw 120 1 6
1 Pineapple raw 120 1 medium slice 7
1 Grapes, raw 120 16 8
1 Mango, raw 120 1 ½ slices 8
1 Apricots, dry 60 6 apricots 9
1 Fruit cocktail, canned 120 small can 9
1 Pawpaw/papaya, raw 120 ½ small papaya 10
1 Prunes, pitted 60 6 prunes 10
1 Apple, dried 60 6 rings 10
2 Banana, raw 120 1 small 12
2 Apricots, canned in light
syrup 120 1 small tin 12
3 Lychees, canned in syrup
and drained 120 1 small tin 16
3 Figs, dried, tenderized
(Dessert Maid) 60 3 16
3 Sultanas 60 30 25
3 Raisins 60 30 28
3 Dates 60 8 42
JAMS/SPREADS
1 Pumpkin seed butter E 16 1 tbsp 1
1 Peanut butter (no sugar) E 16 1 tbsp 1
1 Blueberry spread (no sugar) E 10 1 dessertspoon 1
1 Apricot fruit spread,
reduced sugar 10 1 dessertspoon 2
1 Orange Marmalade 10 1 dessertspoon 3
1 Strawberry jam 10 1 dessertspoon 3
SNACKS
BAKERY PRODUCTS
1 Low-carb muffin – 1 muffin 5
1 Apple and almond cake – 1 medium slice 5
1 Carrot and walnut cake – 1 medium slice 5
1 Muffin-apple, made
without sugar 60 1 muffin 9
2 Muffin-apple muffin
made without sugar 60 1 muffin 13
2 Crumpet 50 1 crumpet 13
2 Muffin-apple, oat, sultana
made from packet mix 50 1 muffin 14
3 Muffin-bran 57 1 muffin 15
3 Muffin-blueberry 57 1 muffin 17
3 Muffin-banana, oat and
honey 50 1 muffin 17
3 Muffin-carrot 57 1 muffin 20
3 Banana cake, made
without sugar 80 1 medium slice 16
3 Croissant 57 1 croissant 17
3 Doughnut 47 1 plain doughnut 17
3 Sponge cake, plain 63 1 slice 17
BREADS
1 Rye kernel (pumpernickel)
bread 30 1 slice 6
1 Sourdough rye 30 1 slice 6
1 Rice bread, high-amylose 20 1 small slice 5
1 Rice bread, low-amylose 20 1 small slice 5
1 Wholemeal rye bread 20 1 thin slice 5
1 White high-fibre 30 1 thick slice 9
1 Wholemeal (wholewheat)
wheat-flour bread 30 1 thick slice 9
1 Gluten-free fibre-enriched 30 1 thick slice 9
1 Gluten-free multigrain bread 30 1 slice 10
1 Light rye 30 1 slice 10
1 White wheat-flour bread 30 1 slice 10
1 Pita bread, white 30 1 pita 10
1 Wheat-flour flatbread 30 1 slice 10
1 Rye kernel (pumpernickel)
bread 30 1 slice 6
1 Sourdough rye 30 1 slice 6
1 Volkenbrot, wholewheat
rye bread 20 1 slice 5
1 Rice bread high-amylose 20 1 small slice 5
1 Rice bread, low-amylose 20 1 small slice 5
1 Wholemeal rye bread 20 1 thin slice 5
1 Wheat tortilla (Mexican) 30 1 tortilla 5
1 Chapatti, white wheat flour
thin 30 1 chapatti 5
1 White high fibre 30 1 thick slice 9
1 Wholemeal (wholewheat)
wheat flour bread 30 1 thick slice 9
1 Gluten-free fibre-enriched 30 1 thick slice 9
1 Gluten-free multigrain bread 30 1 slice 10
1 Light rye 30 1 slice 10
1 White wheat flour bread 30 1 slice 10
1 Pitta bread, white 30 1 pitta 10
1 Wheat flour flatbread 30 1 slice 10
2 Gluten-free white bread 30 1 slice 11
2 Corn tortilla 50 1 tortilla 12
3 Middle East flatbread 30 1 slice 15
3 Baguette, white plain 30 1/3 baton 15
3 Bagel, white, frozen 70 1 bagel 25
CRISPBREADS/CRACKERS
1 Rough Oatcakes (Nairn’s) 10 1 oat cake 2
1 Fine Oatcakes (Nairn’s) 9 1 oat cake 3
1 Cheese Oatcakes (Nairn’s) 8 1 oat cake 3
2 Cream cracker 25 2 biscuits 11
2 Rye crispbread 25 2 biscuits 11
3 Water cracker 25 3 biscuits 17
3 Puffed rice cakes 25 3 biscuits 17
DAIRY PRODUCTS AND ALTERNATIVES
1 Plain yoghurt (no sugar) 200 1 small pot 3
1 Non-fat yoghurt (Plain
no sugar) 200 1 small pot 3
1 Soya yoghurt (Provemel) 200 1 large bowl 7
1 Soya milk (No sugar), in ml. 250 1 glass 7
1 Low-fat yoghurt,fruit
sugar (Ski) 150 1 small pot 7.5
2 Bananas, raw 120 1 small 12
2 Apricots, canned in light
syrup 120 1 small tin 12
3 Lychees, canned in syrup
and drained 120 1 small tin 16
12
3 Twix caramel cookie bar
(M&M/Mars, USA) 60 1 bar (2 fingers) 17
3 Snickers Bar 60 1 17
FRUIT AND FRUIT PRODUCTS
1 Blackberries E 120 1 medium bowl 1
1 Blueberries E 120 1 medium bowl 1
1 Raspberries E 120 1 medium bowl 1
1 Strawberries, fresh, raw 120 1 medium bowl 1
1 Cherries, raw, not stoned 120 1 medium bowl 3
1 Grapefruit. Raw 120 ½ medium 3
1 Pear, raw 120 1 medium 4
1 Melon, e.g. cantaloupe, raw 120 ½ small 4
1 Watermelon, raw 120 1 medium slice 4
1 Peaches, raw (or canned in
natural juice) 120 1 5
1 Apricots, raw 120 4 apricots 5
1 Orange, raw 120 1 large 5
1 Plums, raw 120 4 5
1 Apples, raw 120 1 small 6
1 Kiwi fruit, raw 120 1 6
1 Pineapple raw 120 1 medium slice 7
1 Grapes ,raw 120 16 8
1 Mango, raw 120 1 ½ slices 8
1 Apricots, dried 60 6 apricots 9
1 Fruit cocktail, canned
(Delmonte) 120 small can 9
1 Pawpaw/papaya, raw 120 ½ small papaya 10
1 Prunes, pitted 60 6 prunes 10
1 Apple, dried 60 6 rings 10
3 Figs, dried, tenderized
(Dessert Maid) 60 3 16
3 Sultanas 60 30 25
3 Raisins 60 30 28
3 Dates, dried 60 8 42
JAMS/SPREADS
1 Pumpkin seed butter E 16 1tbsp 1
1 Peanut butter (no sugar) E 16 1 tbsp 1
1 Blueberry spread (No sugar) 10 1 dessertspoon 1
1 Apricot fruit spread, reduced
sugar 10 1 dessertspoon 2
1 Orange Marmalade 10 1 dessertspoon 3
1 Strawberry jam 10 1 dessertspoon 3
SNACK FOODS (SAVOURY)
1 Olives in brine E 50 7 1
1 Peanuts 50 2 medium handfuls 1
1 Cashew nuts, salted 50 2 medium handfuls 3
1 Popcorn, salted, no sugar 25 1 small packet 10
1 Potato crisps, plain, salted 30 1 small packet 7
3 Pretzels, oven-baked
traditional wheat flavour 30 15 16
3 Corn chips plain, salted 50 18 17
SNACK FOODS (SWEET)
1 Low-carb chocolate brownie
(Good/carb Real Belgian, all
3 flavours) 45 1 bar 3
1 Apple cereal bar (Fruitus) E 35 1 5
1 Fruit and veg bar (Rebar) E 50 1 8
2 Muesli bar containing
dried fruit 30 1 13
2 Chocolate, milk, plain (Mars
Cadbury’s/Nestle) 50 1 14
2 Apricot fruit bar (dried
apricot filling in
wholemeal pasty) 35 1 19
3 Polos – peppermint sweets 30 16 21
3 Jellybeans, assorted colours 30 9 22
3 Pop Tarts, double choc 50 1 24
3 Mars Bar 60 1 26
MAIN MEALS
BREADS
1 Rye kernel (pumpernickel)
bread 30 1 slice 6
1 Sourdough rye 30 1 slice 6
1 Rice bread, high-amylose 20 1 small slice 5
1 Rice bread, low-amylose 20 1 small slice 5
1 Wholemeal rye bread 20 1 thin slice 5
1 Wheat tortilla (Mexican) 30 1 tortilla 5
1 Chapatti, white wheat flour
thin 30 1 chapatti 5
1 White high-fibre 30 1 thick slice 9
1 Wholemeal (Wholewheat)
wheat flour bread 30 1 thick slice 9
1 Gluten-free fibre-enriched 30 1 thick slice 9
1 Gluten-free multigrain bread 30 1 slice 10
1 Light rye 30 1 slice 10
1 White wheat flour bread 30 1 slice 10
1 Pitta bread, white 30 1 pitta 10
1 Wheat flour flatbread 30 1 slice 10
2 Gluten-free white bread 30 1 slice 11
2 Corn tortilla 50 1 tortilla 12
3 Middle Eastern flatbread 30 1 slice 15
3 Baguette, white plain 30 ½ baton 15
3 Bagel, white, frozen 70 1 bagel 25
CEREAL GRAINS
1 Semolina, cooked 150 1 large serving 6
1 Taco shells, cornmeal-based
baked (Old El Paso) 20 2 shells 8
1 Quinoa, boiled 150 1 large serving 8
1 Cornmeal, cooked 150 1 large serving 9
1 Kamut E, boiled 150 1 large serving 9
2 Pearl barley, cooked 150 1 medium serving 11
2 Cracked wheat(bulgur/
bourghul) boiled 150 1 medium serving 12
2 Brown basmati rice, boiled 150 1 medium serving 13
3 Buckwheat, boiled 150 1 medium serving 16
3 Rice, brown, boiled 150 1 large serving 18
3 Long-grain, white pre-
cooked microwaved 2 min
(Express rice, Uncle Ben’s) 150 1 medium serving 19
3 Basmati, white, boiled 150 1 medium serving 22
3 Couscous, boiled 150 1 medium serving 23
3 Rice, white, boiled 150 1 medium serving 23
3 Long-grain, boiled 150 1 medium serving 23
3 Millet, porridge 150 1 large serving 25
CRISPBREADS/CRACKERS
1 Rough Oatcakes (Nairn’s) 10 1 oat cake 2
1 Fine Oatcakes (Nairn’s) 9 1 oat cake 3
1 Cheese Oatcakes (Nairn’s) 8 1 oat cake 3
2 Cream cracker 25 2 biscuits 11
2 Rye crispbread 25 2 biscuits 11
3 Water cracker 25 3 biscuits 17
3 Puffed rice cakes 25 3 biscuits 17
LEGUMES AND NUTS
1 Hummus 100 ½ small tub 5
1 Soya beans 150 2/3 410g can drained 1
1 Peas, dried, boiled 150 ½ cup 2
1 Pinto beans, boiled in
salted water 150 2/3 410g can drained 4
1 Borlotti beans, boiled
canned 150 2/3 410g can drained 4
1 Lentils 150 2/3 410g can drained 5
1 Butter beans 150 2/3 410g can drained 6
1 Split peas, yellow, boiled
20 min. 150 2/3 cup 6
1 Lentil dahl 200 large serving 7
1 Baked beans, canned 150 2/3 can 7
1 Kidney beans 150 2/3 410g can drained 7
1 Chickpeas (garbanzo beans
Bengal gram) boiled 150 1 cup 8
1 Chickpeas, canned in brine 150 2/3 410g can drained 9
1 Chestnuts, cooked E 150 ¾ can 8
1 Flageolet beans, canned in
brine E 150 2/3 410g can drained 8
2 Haricot/Navy beans 150 2/3 410g can drained 12
2 Black-eyed beans, boiled 150 2/3 410g can drained 13
PASTA AND NOODLES
1 Ravioli, durum wheat flour,
meat filled, boiled 90 1 medium serving 7.5
1 Vermicelli, white, boiled 90 1 medium serving 8
1 Spaghetti. Wholemeal, boiled 90 1 medium serving 8
1 Pasta, wholemeal, boiled 90 1 medium serving 8
1 Fettuccine, egg 90 1 medium serving 9
1 Spirali, durum wheat, white
boiled to al dente texture 90 1 medium serving 9
1 Spaghetti, white, boiled 90 1 medium serving 9
1 Instant noodles 90 1 medium serving 9
1 Spaghetti, durum wheat,
boiled 10-15 min. 90 1 medium serving 10
2 Gluten-free pasta, maize
starch, boiled 8 min. 90 1 medium serving 11
2 Macaroni, plain 90 1 medium serving 11
2 Rice noodles, dried, boiled 90 1 medium serving 11
3 Udon noodles, plain
(buckwheat/wheat) 90 1 medium serving 15
3 Corn pasta, gluten-free
(62.5g serving size) 90 1 medium serving 16
3 Gnocchi 90 1 medium serving 16
3 Rice pasta, brown, boiled
16 min. 90 1 medium serving 17
SOUPS
1 Tomato 250 ½ can 1 serving 6
1 Minestrone 250 ½ can 1 serving 7
1 Lentil, canned 250 ½ can 1 serving 9
2 Leek and potato – 1 bowl 11
3 Split-pea 250 ½ can 1 serving 16
3 Black-bean 250 ½ can 1 serving 17
3 Green-pea, canned 250 ½ can 1 serving 17
VEGETABLES
1 Lettuce/salad leaves E 25 2 handfuls 0-1
1 Radish E 25 4 1
1 Cucumber E 10 1 inch slice 0-1
1 Tomato E 70 1 medium 2
1 Broccoli E 100 1 handful 2
1 Courgette E 100 1 medium 2
1 Aubergine (eggplant) E 100 ½ medium 2
1 Kale E 75 1 handful 1
1 Avocado 190 1 medium 1
1 Leeks E 100 1 medium 1
1 Onion E 180 1 medium 2
1 Asparagus E 125 1 handful 2
1 Green beans E 75 1 handful 2
1 Carrots 80 1 small 3
1 Green peas 80 1 ½ tbsp 3
1 Pumpkin/squash 80 1 serving 3
1 Beetroot 80 2 small 5
1 Swede 150 1/3 swede 7
1 Sweet potato wedges – small serving 8
1 Banana/plantain, green 120 1 very small 8
1 Broad beans 80 2 tbsp 9
1 Sweetcorn 80 1 serving 9
2 Parsnips 80 1 medium 12
2 Yam 150 1 medium 13
2 Boiled potato 150 3 small 14
2 Microwaved potato 150 3 small 14
3 Mashed Potatoes 150 3 tbsp 15
3 New Potato, unpeeled
and boiled 20 min. 150 3 small 16
3 Instant mashed potato 150 3 tbsp 17
3 Sweet potato 150 1 large 17
3 Baked potato, white
baked in skin 150 1 large 18
3 French fries 150 20 22
PROTEIN FOODS
1 Tofu and tempeh 160 ¾ packet 0
1 Soya mince 100 3 tbsp 0
1 Chicken (no skin) 50 1 small breast 0
1 Turkey (No skin) 50 ½ small breast 0
1 Quorn 120 1/3 pack 0
1 Salmon 55 1 small fillet 0
1 Trout 55 1 small fillet 0
1 Tuna (canned) 50 ¼ tin 0
1 Sardines (canned) 75 2/3 can 0
1 Cod 65 1 small fillet 0
1 Prawns 85 6 large 0
1 Mackerel 85 1 medium fillet 0
1 Oysters – 15 0
1 Eggs (boiled) – 2 medium 0
1 Cottage cheese 120 ½ medium tub 2
1 Egg mayonnaise 120 ½ medium tub 2
1 Non-fat yoghurt (plain
no sugar) 285 ½ large tub 4
1 Hummus 200 1 small tub 6
1 Lentils 165 1/3 tin 6
1 Milk, skim (Canada), in ml. 440 large glass 7
1 Quinoa, boiled 125 large bowl 7
1 Kidney beans 175 1/3 tin 8
2 Baked beans, canned 310 ¾ can 14
2 Black-eyed beans, boiled 175 1/3 tin 14
COMPLETE DISHES
1 Greek salad – large plate 3
1 Oriental broth, such as
Tom Yum soup E – small bowl 4
1 Moussaka – large plate 5
1 Sushi – 2 pieces fish on rice 5
1 Chicken curry with brown
basmati rice – medium plate 10
1 Teriyaki chicken with brown
basmati rice – medium plate 10
2 Bangers and mash – medium plate 11
2 Spaghetti bolognaise – small plate 11
2 Mediterranean pasta – small plate 11
3 Chili con carne with
brown basmati rice – large plate 15
3 Fish/meat teriyaki/yakitori
with white rice 500 large serving 25
3 Fish/chicken satay (peanut
sauce) with white rice E 320 medium serving 26
3 Stir-fried meat/vegetables
with white rice E 350 large serving 28
3 Pasta with pesto 200 large plate 18
3 Cheeseburger E 130 medium 25
3 Hamburger E 120 medium 25
3 Meat curry (cream-based
sauce, eg Korma, masala)
with white rice E 500 large serving 28
3 Meat curry (tomato based
sauce eg. Madras, rogan
josh) with white rice E 500 large serving 28
3 Meat/egg fried rice/
noodles E 350 large serving 29
3 Pizza (thin base) E 150 large slice 18
3 Pizza (thick base) E 300 large slice 36
3 Lasagne E 420 large serving 20
PUDDINGS
DAIRY PRODUCTS AND ALTERNATIVES
1 Plain yoghurt (no sugar) 200 1 small pot 3
1 Non-fat yoghurt (plain
no sugar) 200 1 small pot 3
1 Soya yoghurt (Provamel) 200 1 large bowl 7
1 Soya milk (no sugar) in ml. 250 1 glass 7
1 Custard, homemade from
milk 100 1 ½ small cups 7
1 Ice cream, regular 60 2 scoops 10
1 Low-fat yoghurt, fruit
sugar (Ski) 150 1 small pot 7.5
FRUIT AND FRUIT PRODUCTS
1 Blackberries E 120 1 medium bowl 1
1 Blueberries E 120 1 medium bowl 1
1 Raspberries E 120 1 medium bowl 1
1 Strawberries, fresh, raw 120 1 medium bowl 1
1 Cherries, raw, not stoned 120 1 medium bowl 3
1 Grapefruit. Raw 120 ½ medium 3
1 Pear, raw 120 1 medium 4
1 Melon, e.g. cantaloupe, raw 120 ½ small 4
1 Watermelon, raw 120 1 medium slice 4
1 Peaches, raw (or canned in
natural juice) 120 1 5
1 Apricots, raw 120 4 apricots 5
1 Orange, raw 120 1 large 5
1 Plums, raw 120 4 5
1 Apples, raw 120 1 small 6
1 Kiwi fruit, raw 120 1 6
1 Pineapple raw 120 1 medium slice 7
1 Grapes ,raw 120 16 8
1 Mango, raw 120 1 ½ slices 8
1 Apricots, dried 60 6 apricots 9
1 Fruit cocktail, canned
(Delmonte) 120 small can 9
1 Pawpaw/papaya, raw 120 ½ small papaya 10
1 Prunes, pitted 60 6 prunes 10
1 Apple, dried 60 6 rings 10
3 Figs, dried, tenderized
(Dessert Maid) 60 3 16
3 Sultanas 60 30 25
3 Raisins 60 30 28
3 Dates, dried 60 8 42
SUGARS
1 Xylitol 20 1 tbsp 2
1 Blue agave cactus syrup 20 1 tbsp 2
1 Fructose 20 1 tbsp 4
2 Sucrose 20 1 tbsp 14
3 Honey 20 1 tbsp 16
3 Glucose 20 1 tbsp 20
3 Maltose (malt) 20 1 tbsp 22
DESSERTS
1 Lemon cheesecake 100 medium slice 4
1 Pear crumble 100 medium slice 7
1 Crème brulee E 50 1 ramekin 10
1 Crème caramel E 50 1 ramekin 10
1 Blueberry/almond pancake 50 1 pancake 4
1 Rice Pudding 50 1 ramekin 6
2 Chocolate mousse E 50 2 spoonfuls
(small bowl) 12
2 Chocolate hazelnut mousse 50 2 spoonfuls
(small bowl) 11
3 Tiramisu E 75 1 medium bowl 25
3 Trifle E 75 1 medium bowl 25
3 Gateau E 75 1 slice 28
3 Cheesecake E 100 1 slice 23
2 Fruit crumble E 100 1 medium bowl 15
3 Fruit sorbet E 50 2 scoops 15
3 Sticky toffee Pudding E 100 1 medium bowl 35
3 Treacle tart E 100 1 slice 35
3 Christmas pudding E 100 1 medium bowl 30
3 Mince pie E 100 2 50
3 Pancake, with sugar and
lemon 50 1 medium 15
3 Rice pudding 100 1 medium bowl 16
DRINKS
DAIRY PRODUCTS AND ALTERNATIVES
1 Milk, full-fat 250 1 glass 3
1 Milk, skim (Canada) 250 1 glass 4
1 Soya milk (no sugar) 250 1 glass 7
1 Soya milk (sweetened with
apple juice concentrate) 250 1 glass 8
1 Soya milk, reduced-fat
(1.5%), 120mg calcium 250 1 glass 8
1 Soya milk (sweetened with
sugar) 250 1 glass 9
2 Rice milk E 250 1 glass 14
DRINKS
1 Lemonade 250 1 glass 1
1 Gingerade 250 1 glass 1
1 Tomato juice, canned,
no added sugar 250 ½ pint 4
1 Fermented milk drink with
Lactobacillus casei (Yakult) 65 1 pot 6
1 Smoothie drink, soy, banana 250 1 individual carton 7
1 Smoothie drink, soy,
chocolate, hazelnut 250 1 individual carton 8
1 Carrot juice, freshly made 250 1 individual carton 10
2 Grapefruit juice,
unsweetened 250 1 individual carton 11
2 Apple juice, pure
unsweetened 250 1 individual carton 12
2 Orange juice 250 1 individual carton 13
2 Cordial, orange,
reconstituted 250 1 individual carton 13
2 Smoothie, raspberry 250 1 individual carton 14
3 Pineapple juice 250 1 individual carton 16
3 Cranberry juice
(Ocean spray) 250 1 individual carton 16
3 Cola, soft drink/soda pop 330 1 can 21
3 Orange soft drink (Fanta) 330 1 can 30
3 Lucozade original 330 1 can 53
ALCOHOLIC DRINKS
1 Beer/lager 300 ½ pint 1
1 Red wine 115 1 small glass 1
1 White wine 115 1 small glass 1
1 Spirits 30 1 shot 1
1 Spirit + orange juice
spirit + 125 ml juice 30 1 small glass 1
1 Spirit + cola
spirit + 125ml cola 30 1 small glass 1
EATING OUT
STARTERS
1 Beef carpaccio 30 starter portion 0
1 Moules marinieres (or other sauce) E 150 starter portion 0
1 Mixed salad (dressed/
undressed) 30 starter portion 2
1 Scallops with salad E 50 Starter portion 2
1 Tomato and mozzarella salad 50 Starter portion 2
1 Oriental broth, such as
Tom Yum soup E – small bowl 4
1 Sushi E 30 2 pieces fish on rice 5
1 Smoked salmon with
1 slice brown bread E 100 Starter portion 10
COMPLETE DISHES
2 Goat’s-cheese salad with
1 piece bread E 150 main-course portion 12
3 Caesar salad (with/
without chicken) E 100 main-course portion 17
3 Pasta with pesto 200 large plate 18
3 Pizza (thin base) E 150 large slice 18
3 Pasta with cream-based
sauce E 200 large plate 18
3 Lasagne E 420 large serving 20
3 Pasta with tomato-based
sauce E 200 large plate 20
3 Meat with 3 large roast
potatoes, carrots and
gravy E 500 large plate 20
3 Risotto E 200 main-course portion 20
3 Fish/meat teriyaki/yakitori
with white rice E 500 large serving 25
3 Cheeseburger 130 medium 25
3 Fish/chicken satay (peanut
sauce) with white rice E 320 medium serving 26
3 Stir-fried meat/vegetables
with white rice E 350 large serving 28
3 Meat curry (cream-based
sauce, such as korma
masala) with white rice E 500 large serving 28
3 Meat curry (tomato-based
sauce. Such as madras,
rogan josh) with white
rice E 500 large serving 28
3 Meat/egg fried rice/
noodles E 350 large serving 29
3 Pizza (thick base) E 300 large slice 36
3 Garlic bread (white
baguette) E 100 2 large slices 45
PUDDINGS
1 Custard. Homemade
from milk 100 1 ½ small cups 7
1 Ice cream, regular 60 2 scoops 10
1 Crème brulee E 50 1 ramekin 10
1 Crème caramel E 50 1 ramekin 10
1 Chocolate mousse E 50 2 spoonfuls 10
3 Tiramisu E 75 1 medium bowl 25
3 Trifle E 75 1 medium bowl 25
3 Gateau E 75 1 slice 28
3 Cheesecake E 100 1 slice 23
2 Fruit crumble E 100 1 medium bowl 15
3 Fruit sorbet E 50 2 scoops 15
3 Sticky toffee Pudding E 100 1 medium bowl 35
3 Treacle tart E 100 1 slice 35
3 Christmas pudding E 100 1 medium bowl 30
3 Mince pie E 100 2 50
3 Pancake, with sugar and
lemon 50 1 medium 15
3 Rice pudding 100 1 medium bowl 16
