Top 200 Tracked Foods

Dry white wine

1 glass

4

Gin

1 pub measure

2

Lager

1 pint

6

Prosecco

1 glass

3

Red wine

1 glass

3

Rosé wine

1 glass

5

Vodka

1 pub measure

2

Whisky/Bourbon

1 pub measure

2

Brown bread, sliced

1 slice

2

Calorie controlled brown bread

1 slice

1

Crumpet(s)

1 individual

4

Crusty white bread roll

1 medium

5

Plain Bagel Thins

1 bagel

4

Sliced granary bread

1 slice

3

Soft white bread roll(s)

1 medium

5

Sourdough bread

1 serving

3

Tortilla wrap(s)

1 medium

4

White bread, sliced

1 slice

2

White Pitta Bread

1 medium

5

Wholemeal bread roll(s)

1 medium

4

Wholemeal bread, sliced

1 slice

2

Wholemeal pitta bread

1 medium

4

Chocolate digestive biscuit

1 biscuit

5

Cream cracker

1 cracker

1

Digestive biscuit(s)

1 biscuit

3

Ginger nut biscuits

1 biscuit

2

Jaffa cake(s)

1 biscuit

3

Rice cakes

3 individual

2

Rich tea biscuit(s)

1 biscuit

1

Bran flakes

1 bowl

3

Corn flakes

1 serving

4

Porridge oats*

1 serving

3

Wheat Biscuits Cereal (Weetabix)

1 biscuit

2

Chicken stock cube

1 cube

0

Gravy granules, prepared

4 tablespoons

1

Gravy granules, unprepared

2 teaspoons

1

Sweet chilli sauce

1 teaspoon

1

Vegetable stock cube(s)

1 cube

1

Worcestershire sauce

1 teaspoon

0

Almonds

6 whole

2

Cashew nuts

10 individual

2

Chia seeds, dry

1 serving

1

Crisps, any flavour

1 bag

4

Walnut halves

3 individual

2

0% fat natural Greek yogurt*

1 pot

2

Boiled egg

1 medium

0

Cheddar cheese

1 portion

8

Cheese slice

1 slice

3

Egg, whole, raw

1 medium

0

Fat free natural cottage cheese*

1 tablespoon

1

Fat free natural yogurt*

1 pot

3

Feta cheese

1 portion

5

Fried egg(s)

1 medium

4

Half fat cheddar cheese

1 portion

4

Hard boiled egg(s)

1 medium

0

Light feta cheese

1 portion

3

Low fat soft cheese

1 serving

2

Margarine, soft

1 teaspoon

1

Parmesan cheese

1 tablespoon

3

Poached egg(s)

1 average

0

Quark, fat free, plain*

1 tablespoon

1

Semi skimmed milk

1 serving

3

Skimmed milk

1 serving

2

Whole milk

1 pint

16

Meringue nests

1 individual

3

Sugar free jelly crystals

1 serving

0

Ground coffee

1 teaspoon

0

Instant coffee

1 teaspoon

0

Lemon juice, fresh

1 teaspoon

0

Tea, all types

1 bag

0

Unsweetened Almond Drink

1 serving

1

Unsweetened coffee

1 mug

0

Unsweetened soya milk

1 pint

4

Unsweetened tea

1 mug

0

Water

1 glass

0

Butter

1 teaspoon

2

Calorie controlled cooking spray

4 spray(s)

0

Extra Virgin Olive Oil

1 teaspoon

1

Low fat spread

1 teaspoon

1

Olive oil

1 teaspoon

2

Rapeseed oil

1 teaspoon

1

Vegetable oil

1 teaspoon

1

Cod, cooked*

1 fillet

0

Prawns, peeled & cooked*

1 portion

0

Prawns, raw*

1 portion

0

Salmon, grilled*

1 fillet

0

Salmon, raw*

1 fillet

0

Seafood sticks

2 stick(s)

1

Smoked mackerel*

1 fillet

0

Smoked salmon*

1 portion

0

Tuna in brine, drained*

1 can

0

Tuna in spring water, drained*

1 can

0

Apple(s)*

1 medium

3

Avocado

0.5 medium

5

Baked potato*

1 medium

5

Banana(s)*

1 medium

4

Blackberries*

1 portion

1

Blueberries*

1 portion

1

Cherries, fresh*

1 portion

1

Clementines*

2 medium

2

Corn on the cob, boiled*

1 medium

4

Fresh fruit salad (no added sugar)*

1 portion

6

Frozen mixed berries*

1 serving

1

Grapefruit*

0.5 medium

2

Grapes, black or white*

1 bunch

2

Honeydew melon*

1 slice

1

Kiwi fruit*

1 medium

1

Lemon(s)*

1 slice

0

Mango*

1 medium

3

Nectarine*

1 medium

2

New potatoes, boiled*

1 individual

1

Olives in brine

10 individual

1

Orange*

1 medium

2

Parsnip(s), raw*

1 medium

2

Peach*

1 medium

1

Peaches in juice, drained

1 can

3

Pear*

1 medium

3

Peas, fresh or frozen

1 serving

0

Peas, frozen, boiled

1 serving

0

Pineapple*

1 portion

4

Plums*

3 small

1

Raspberries*

1 portion

1

Satsumas*

2 medium

2

Strawberries*

1 portion

1

Sweetcorn, frozen, boiled*

1 serving

2

Tangerines*

2 medium

2

Watermelon*

1 slice

3

Black pepper

1 pinch

0

Ground cinnamon

1 teaspoon

0

Vanilla ice cream

1 scoop

6

Crunchy peanut butter

1 serving

3

Honey

1 teaspoon

2

Jam

1 teaspoon

4

Marmalade

1 teaspoon

4

Smooth peanut butter

1 serving

3

Back bacon, raw

1 rasher

3

Bacon medallions, raw

2 rasher(s)

1

Bacon, fat trimmed, raw

1 rasher

1

Beef burger, grilled

1 standard

4

Beef fillet steak, lean, raw

1 medium

0

Beef silverside, lean, roasted

1 slice

0

Chicken breast, skinless, grilled

1 individual

0

Chicken breast, skinless, raw

1 medium

0

Chicken thigh, skinless, boneless, raw

1 individual

0

Chorizo sausage

3 slice(s)

2

Extra lean beef mince (5% fat), raw

1 serving

0

Ham/Gammon joint, boiled

1 slice

2

Pork loin steak, lean, grilled

1 steak

0

Pork sausage(s), grilled

1 individual

2

Premium ham

1 slice

1

Prepacked ham

3 slice(s)

1

Roast Chicken, light meat, skinless

1 portion

0

Roast chicken, mixed meat, skinless

1 slice

0

Roast turkey, skinless

1 slice

0

Turkey breast mince, raw*

1 serving

0

Wafer thin chicken*

2 slice(s)

0

Wafer thin ham

2 slice(s)

1

Baked beans

3 tablespoons

3

Brown rice, boiled

1 tablespoon

2

Brown rice, dry*

1 portion

7

Chickpeas, cooked*

1 tablespoon

0

Easy cook white rice, boiled

1 portion

8

Kidney beans, cooked*

1 tablespoon

0

Split red lentils, dry*

1 portion

0

White basmati rice, boiled

1 tablespoon

2

White basmati rice, dry

1 portion

7

White pasta, cooked

1 portion

10

White pasta, dry

1 portion

6

Wholewheat pasta, cooked

1 portion

6

Wholewheat pasta, dry

1 portion

4

Balsamic vinegar

1 teaspoon

0

Light salad cream

1 tablespoon

1

Mayonnaise

1 teaspoon

1

Reduced fat mayonnaise

1 tablespoon

2

Salad cream

1 tablespoon

2

Soy sauce

1 teaspoon

0

Tomato ketchup

2 tablespoons

2

Yorkshire pudding(s)

1 individual

1

Chips, fine cut, fried

1 portion

7

Mashed potato (no added ingredients)*

1 scoop

0

Mashed potato (with margarine)

1 scoop

2

New potatoes, raw*

1 portion

2

Potato(es), boiled*

1 portion

2

Potato(es), raw*

1 average

4

Sweet potato(es), raw*

1 medium

4

Thick cut oven baked chips

1 portion

6

Oven Ready Roast Potatoes

1/8th of a pack

4

Coleslaw

1 tablespoon

3

Reduced calorie coleslaw

1 tablespoon

2

Reduced fat houmous

1 tablespoon

2

Artificial sweetener

1 teaspoon

0

Granulated sugar

1 teaspoon

1

Maple syrup

1 teaspoon

1

Plain white flour

1 tablespoon

2

Salt

1 teaspoon

0

Stuffing mix

1 portion

2

Tomato purèe

1 serving

0

Dark chocolate

2 square(s)

4

Milk chocolate

2 square(s)

4