Milk products:		Fish:
Full-cream milk	119	Pilchards in tomato	300
Low-fat milk (2%)	122	Salmon (with bones)	239
Skim milk	123	Sardines, canned	382
Soya milk*	4
Rice milk*	20
Cheeses:		Soya products & legumes:
Cheddar	721	Soya beans	102
Low-fat cottage	60	Tofu	372
Feta	492	Soya mince	49
Gouda	700	Baked beans in tomato	50
Mozzarella	517	Lentils	27
Ricotta	272	Sugar beans	32
Yoghurt & other dairy:		Nuts:
Low fat, sweetened	152	Almonds	247
Plain, full cream	121	Hazelnuts	188
Plain, fat free	199	Peanuts	88
		Walnuts	94
Vegetables & fruit:		Seeds:
Broccoli	46	Sesame	131
Cabbage	33	Linseed	250
Spinach	136	Sunflower	116
Orange	40
Cereals:		Bread:
Pronutro, wholewheat	460	Brown	55
Muesli	63	White	56
		Whole-wheat	57

* If fortified with calcium, will contain more per 100g

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