Calories, Nutritional Values of Foods in UK Organized by Name: M

Comprehensive list of common foods used in the United Kingdom (UK) and other parts of the world including their nutritional information, calories, protein, fat, carbohydrates, cholesterol, saturated fat, trans fat, and poly-unsaturated fatty acids.

For healthy living, and to prevent weight gain, consider foods that are high in fiber, low in carbohydrates, especially refined starches. Foods that are rich in protein with low glycemic load, low in trans fats, saturated fat, and high in poly unsaturated fat should be preferred when ever possible.

Check the glycemic index and glycemic load of foods to prevent the chances of becoming insulin resistant which in turn leads to many metabolic aspects and weight gain.

List of UK Foods With Protein, Carbohydrate, Fat & Calories[edit | edit source]

A – B – C – D – E – F – G – H – I – J – K – L – M – N – O – P – Q – R – S – T – U – V – W – X – Y – Z

List of UK Foods With Protein, Carbohydrate, Fat & Calories - M[edit | edit source]

Food name	Calories (Kcal)	Protein (g)	Fat Tot (g)	Carbohydrate (g)	FAT Sat (g)	Omega-6 poly /100g food (g)	Omega-3 poly /100g food (g)	Trans FAs /100g food (g)'	Cholesterol (mg)
Macadamia nuts, salted	748	7.9	77.6	4.8	11.20			0.00	0.0
Macaroni cheese	162	6.7	9.9	12.2	4.91			0.27	20.6
Macaroni cheese, canned	138	4.5	6.5	16.4	2.30				8.0
Macaroni, boiled	86	3.0	0.5	18.5	0.10			Tr	0.0
Macaroni, raw	348	12.0	1.8	75.8	0.30			Tr	0.0
Macaroon	440	9.4	17.8	64.0	1.41			Tr	0.0
Mace, ground	N	6.7	32.4	N	9.50				0.0
Mackerel pate, smoked	368	13.4	34.4	1.3	N				N
Mackerel, canned in brine, drained	237	19.0	17.9	0.0	(4.00)				60.0
Mackerel, canned in tomato sauce	206	16.4	15.0	1.4	(3.30)				56.0
Mackerel, fried in blended oil	272	24.0	19.5	0.0	(4.00)			Tr	(69.0)
Mackerel, fried in blended oil, weighed with bones and skin	198	17.5	14.2	0.0	(2.90)			Tr	(50.0)
Mackerel, grilled	239	20.8	17.3	0.0	3.50			0.00	58.0
Mackerel, grilled, weighed with bones and skin	220	19.1	15.9	0.0	3.30			Tr	53.0
Mackerel, raw	220	18.7	16.1	0.0	3.30	0.51	2.78	0.00	54.0
Mackerel, smoked	354	18.9	30.9	0.0	(6.30)			0.00	105.0
Madeira cake	377	5.4	15.1	58.4	8.43	1.34	0.27	0.71	N
Maize and rice flour snacks	450	7.0	20.9	62.5	6.30	3.54	0.84	0.16	0.0
Malt bread, fruited	295	7.8	2.3	64.9	0.52			0.16	0.3
Mammie apple	60	0.5	0.4	14.4	N				0.0
Mandarin oranges, canned in juice	32	0.7	Tr	7.7	Tr			0.00	0.0
Mandarin oranges, canned in syrup	52	0.5	Tr	13.4	Tr			0.00	0.0
Mange-tout peas, boiled in salted water	26	3.2	0.1	3.3	Tr			Tr	0.0
Mange-tout peas, raw	32	3.6	0.2	4.2	N			Tr	0.0
Mange-tout peas, stir-fried in blended oil	71	3.8	4.8	3.5	0.40			Tr	0.0
Mango juice, canned	39	0.1	0.2	(9.8)	Tr				0.0
Mango, unripe, raw	46	0.5	0.2	11.2	0.10				0.0
Mangoes, ripe, canned in syrup	77	0.3	Tr	20.3	Tr			0.00	0.0
Mangoes, ripe, raw	57	0.7	0.2	14.1	0.10			0.00	0.0
Mangoes, ripe, raw, weighed with skin and stone	39	0.5	0.1	9.6	Tr			0.00	0.0
Mangosteen	73	0.6	0.5	16.4	N				0.0
Margarine, catering			81.7			14.68	4.37	12.50	70.0
Margarine, hard, animal and vegetable fats	718	0.2	79.3	1.0	34.60			12.20	285.0
Margarine, hard, vegetable fats only	742	0.2	82.3	0.0	40.00			1.00	15.0
Margarine, soft, not polyunsaturated	740	0.2	80.0	1.0	27.20	9.76	2.68	8.87	275.0
Margarine, soft, polyunsaturated	746	Tr	82.8	0.2	17.00			6.70	2.0
Margarine, soya			82.7			30.83	3.79	6.04	1.4
Marjoram, dried	271	12.7	7.0	42.5	N				0.0
Marmalade	261	0.1	0.0	69.5	0.00			0.00	0.0
Marmalade, diabetic	173	0.1	0.0	57.0	0.00				0.0
Marrow, boiled in salted water	9	0.4	0.2	1.6	Tr				0.0
Marrow, boiled in unsalted water	9	0.4	0.2	1.6	Tr			0.00	0.0
Marrow, parwal, canned, drained	11	1.0	Tr	1.8	Tr				0.0
Marrow, parwal, raw	14	1.6	Tr	2.1	Tr				0.0
Marrow, raw	12	0.5	0.2	2.2	Tr			0.00	0.0
Marrowfat peas, canned, re-heated, drained	100	6.9	0.8	17.5	0.10				0.0
Mars bar	473	4.5	18.3	77.3	10.30			0.50	8.0
Marshmallows	327	3.9	0.0	83.1	0.00			0.00	0.0
Marzipan, home-made	462	10.4	25.8	50.1	2.22			Tr	29.1
Marzipan, retail	389	5.3	12.7	67.6	1.03	3.12	0.01	0.00	0.0
Masur	644	4.9	53.5	38.2
Matoki, boiled in salted water	91	1.3	0.2	22.3	0.10				0.0
Matoki, raw	90	1.2	0.2	22.3	0.10				0.0
Matzos	384	10.5	1.9	86.6
Mayonnaise, homemade	786	2.1	86.3	0.1	12.89			N	139.8
Mayonnaise, reduced calorie, retail	288	1.0	28.1	8.2	4.19	14.90	0.79	0.47	21.7
Mayonnaise, retail	691	1.1	75.6	1.7	11.42	40.22	2.15	1.23	75.0
Mchicha	73	3.7	4.8	4.0	0.55			Tr	0.0
Meat buns, Chinese	265	8.8	9.5	38.4
Meat extract	179	40.4	0.6	3.2	N			N	N
Meat loaf, chilled/frozen, reheated	216	17.4	15.8	1.2	5.60	1.73	0.16	0.13	69.0
Meat loaf, homemade	213	16.8	11.0	12.7	N			N	73.1
Meat samosas, takeaway	272	11.4	17.3	18.9	4.45	3.85	0.89	0.22	19.7
Meat spread	192	15.7	13.4	2.3	5.50			0.20	62.0
Medlars	42	0.5	Tr	10.6	Tr				0.0
Melon seeds	583	28.5	47.7	9.9	12.00				0.0
Melon, average	24	0.6	0.1	5.5	Tr				0.0
Melon, average, weighed whole	15	0.4	0.1	3.4	Tr				0.0
Melon, average, weighed with skin	16	0.4	0.1	3.6	Tr				0.0
Melon, Canteloupe-type	19	0.6	0.1	4.2	Tr			0.00	0.0
Melon, Canteloupe-type, weighed whole	12	0.4	0.1	2.5	Tr			0.00	0.0
Melon, Canteloupe-type, weighed with skin	13	0.4	0.1	2.8	Tr			0.00	0.0
Melon, Galia	24	0.5	0.1	5.6	Tr			0.00	0.0
Melon, Galia, weighed whole	16	0.3	0.1	3.6	Tr				0.0
Melon, Galia, weighed with skin	16	0.3	0.1	3.8	Tr			0.00	0.0
Melon, Honeydew	28	0.6	0.1	6.6	Tr			0.00	0.0
Melon, Honeydew, weighed whole	18	0.4	0.1	4.2	Tr			0.00	0.0
Melon, Honeydew, weighed with skin	19	0.4	0.1	4.3	Tr			0.00	0.0
Melon, watermelon	31	0.5	0.3	7.1	0.10			0.00	0.0
Melon, watermelon, weighed whole	18	0.3	0.2	4.0	Tr			0.00	0.0
Meringue	381	5.3	Tr	96.0	Tr			Tr	0.0
Meringue, with cream	330	2.6	24.2	27.2	15.14			N	63.0
Microdiet powder	330	42.0	3.0	35.0	N				N
Microdiet powder, made up with water	38	4.9	0.3	4.1	N				N
Milk bread	293	8.7	8.7	47.9	2.37			0.56	5.5
Milk pudding, made with semi-skimmed milk	108	4.2	2.0	19.7	1.18			0.08	6.4
Milk pudding, made with skimmed milk	93	4.2	0.4	19.4	0.17			Tr	2.8
Milk pudding, made with whole milk	130	4.1	4.3	19.6	2.74			0.15	15.1
Milk shake powder	388	1.3	1.6	98.3	N			N	Tr
Milk shake powder, made up with semi-skimmed milk	70	3.3	1.7	11.2	N			N	5.5
Milk shake powder, made up with skimmed milk	57	3.3	0.3	11.0	N			N	2.4
Milk shake powder, made up with whole milk	88	3.2	3.7	11.1	N			N	13.0
Milkshake syrup, concentrated	133	Tr	0.0	35.5	0.00				0.0
Milkshake syrup, concentrated, made up with semi-skimmed milk	59	2.9	1.4	9.3	0.90				6.0
Milkshake syrup, concentrated, made up with whole milk	75	2.8	3.4	9.0	2.10				12.0
Milkshake, thick, takeaway	88	3.7	1.8	15.3	1.21	0.04	0.01	0.06	10.9
Milky Way	445	3.5	16.7	74.8	9.50			0.40	7.0
Millet flour	354	5.8	1.7	75.4
Milumil	489	13.7	22.8	61.2	11.60				N
Milumil, reconstituted	69	1.9	3.1	8.6	1.30	0.53	0.05		N
Milupa, Aptamil, reconstituted	69	1.7	3.6	7.5	1.74	0.44	0.06	Tr	N
Mince pies, individual	435	4.2	21.3	60.5	N			N	11.6
Minced beef in gravy, canned	161	10.8	11.7	3.2	5.00	0.38	0.09	0.57	45.0
Minced beef pie filling, canned	129	8.3	8.6	4.8	4.10			0.40	42.0
Minced beef with gravy with/without onions, canned	169	10.4	11.8	5.6	5.30			N	N
Minced beef with vegetables, stewed	122	9.3	7.2	5.7	3.03			0.35	25.5
Minced beef, extra lean, stewed	113	12.1	6.4	2.5	2.40			0.25	29.4
Minced beef, stewed	139	10.9	9.9	2.5	3.84			0.43	31.5
Minced lamb, stewed	129	10.6	8.5	2.8	3.39			0.58	40.4
Mincemeat	274	0.6	4.3	62.1	N			N	4.0
Mincemeat tart, one crust	385	3.1	16.3	60.0	N			N	9.4
Mincemeat, vegetarian	306	1.5	12.4	43.8	N			1.42	0.0
Minestrone soup	60	2.2	2.5	7.6	0.53			N	1.8
Minestrone soup, canned	31	1.3	0.5	5.7	0.30			Tr	1.0
Minestrone soup, dried	306	10.0	5.6	57.6	N			N	Tr
Minestrone soup, dried, as served	22	0.7	0.4	4.2	N			N	0.0
Mint sauce	101	1.6	Tr	21.5	Tr			Tr	0.0
Mint sauce, homemade	97	0.8	0.1	19.1	Tr			0.00	0.0
Mint, dried	279	24.8	4.6	34.6	N				0.0
Mint, fresh	43	3.8	0.7	5.3	N			0.00	0.0
Miso	203	13.3	6.2	23.5	N				0.0
Mixed cereal and potato flour snacks	449	7.1	23.1	56.7	5.50			N	0.0
Mixed herbs, dried	261	12.1	8.5	36.3	N				0.0
Mixed nuts	579	23.5	49.1	11.5	7.72			0.00	0.0
Mixed nuts and raisins	481	14.2	34.1	31.5	5.76			0.00	0.0
Mixed peel	231	0.3	0.9	59.1	N			0.00	0.0
Mixed spices	N	13.1	13.9	N	N			0.00	0.0
Mixed vegetables, canned, re-heated, drained	38	1.9	0.8	6.1	N				0.0
Mixed vegetables, frozen, boiled in salted water	42	3.3	0.5	6.6	N			0.00	0.0
Mixed vegetables, stir-fry type, frozen, fried in blended oil	64	2.0	3.6	6.4	0.30				0.0
Molasses	266	0.0	0.1	68.8	Tr				0.0
Monkfish, grilled	96	22.7	0.6	0.0	0.10				20.0
Monkfish, grilled, weighed with bones	74	17.5	0.4	0.0	0.10				16.0
Monkfish, raw	66	15.7	0.4	0.0	0.10				14.0
Morning rolls	269	10.4	3.1	53.3
Mortadella	331	14.2	30.1	0.8	(11.60)			N	75.0
Moussaka	128	8.5	8.6	4.5	3.57			0.54	41.3
Moussaka, chilled/frozen/longlife, reheated	140	8.3	8.3	8.6	2.90	0.86	0.29	0.40	26.0
Moussaka, vegetable	133	4.5	9.1	8.7	2.63			Tr	23.6
Moussaka, vegetable, retail	98	5.9	4.9	8.0	N				N
Mousse, chocolate	149	4.0	6.5	19.9	3.34	0.10	0.03	1.27	N
Mousse, chocolate, low fat	123	5.5	3.7	18.0	2.54	0.08	0.01	0.00	0.7
Mousse, fruit	143	4.5	6.4	18.0	4.11			0.71	N
Mousse, reduced fat			3.7			0.08	0.01	N
Muesli			6.7			(1.69)	(0.05)	0.04
Muesli, swiss style	363	9.8	5.9	72.2	0.80			Tr	Tr
Muesli, with extra fruit	372	10.2	6.2	73.4
Muesli, with no added sugar	366	10.5	7.8	67.1	1.50			Tr	Tr
Muffins, American style, chocolate chip	385	6.3	18.2	52.3	10.72			0.36	68.4
Muffins, bran	272	8.0	8.0	44.6	4.03			0.20	53.6
Muffins, English style, white	223	10.0	1.9	44.2	0.38			0.02	0.0
Muffins, English style, white, toasted	261	11.3	2.7	51.0	0.43			0.02	0.0
Mulberries, raw	36	1.3	Tr	8.1	N				0.0
Mulberries, stewed with sugar	65	1.0	Tr	16.2	Tr				0.0
Mulberries, stewed without sugar	30	1.1	Tr	6.9	Tr				0.0
Mulled wine, homemade	155	0.3	0.1	20.2	0.05			0.00	0.0
Mullet, Grey, grilled	150	25.7	5.2	0.0	1.40				44.0
Mullet, Grey, grilled, weighed with bones and skin	82	14.1	2.9	0.0	0.80				24.0
Mullet, Grey, raw	115	19.8	4.0	0.0	1.10				34.0
Mullet, Red, grilled	121	20.4	4.4	0.0	N				N
Mullet, Red, grilled, weighed with bones and skin	57	9.6	2.1	0.0	N				N
Mullet, Red, raw	109	18.7	3.8	0.0	N				N
Mulligatawny soup	90	1.9	6.0	8.1	3.45			N	14.5
Multi-Grain Start	369	7.9	2.0	85.2	0.30			Tr	0.0
Mung beans, dahl, dried, boiled in unsalted water	92	7.8	(0.4)	(15.3)	(0.10)				0.0
Mung beans, dahl, dried, raw	291	26.8	(1.1)	(46.3)	(0.30)				0.0
Mung beans, whole, dried, boiled in unsalted water	91	7.6	0.4	15.3	0.10			Tr	0.0
Mung beans, whole, dried, raw	279	23.9	1.1	46.3	0.30			Tr	0.0
Mushroom Dopiaza, retail	69	1.3	5.7	3.7	0.40				0.0
Mushroom soup, cream of, canned	46	1.1	3.0	3.9	0.50	0.60	0.27	0.08	1.0
Mushroom, dried	159	21.8	6.0	4.8	(1.20)				0.0
Mushrooms, Chinese, dried, raw	284	10.0	1.8	59.9	N				0.0
Mushrooms, common, boiled in salted water	11	1.8	0.3	0.4	0.10			0.00	0.0
Mushrooms, common, canned, re-heated, drained	12	2.1	0.4	Tr	0.10				0.0
Mushrooms, common, fried in blended oil	157	2.4	16.2	0.3	1.40				0.0
Mushrooms, common, fried in butter	157	2.4	16.2	0.3	10.70			0.00	37.0
Mushrooms, common, fried in corn oil	157	2.4	16.2	0.3	2.10			N	0.0
Mushrooms, common, raw	13	1.8	0.5	0.4	0.10			0.00	0.0
Mushrooms, Jew's ear, tender, dried, raw	279	6.9	1.0	62.4	N				0.0
Mushrooms, Jew's ear, tender, dried, soaked, raw	29	0.7	0.7	5.7	N				0.0
Mushrooms, Jew's ear, tough, dried, raw	325	4.8	2.0	68.7	N				0.0
Mushrooms, Jew's ear, tough, dried, soaked, raw	76	1.1	0.2	15.1	N				0.0
Mushrooms, oyster, raw	8	1.6	0.2	Tr	Tr				0.0
Mushrooms, shiitake, cooked	55	1.6	0.2	12.3	0.10				0.0
Mushrooms, shiitake, dried, raw	296	9.6	1.0	63.9	0.20				0.0
Mushrooms, straw, canned, drained	15	2.1	0.2	1.2	N				0.0
Mushy peas, canned, re-heated	81	5.8	0.7	13.8	0.10			Tr	0.0
Mussels, boiled	104	16.7	2.7	3.5	0.50	0.08	0.68	0.00	58.0
Mussels, boiled, weighed with shells	28	4.5	0.7	0.9	0.10			0.00	16.0
Mussels, canned and bottled, drained	98	16.9	2.1	3.1	0.40				(58.0)
Mussels, raw	74	12.1	1.8	2.5	0.40				41.0
Mustard and cress, raw	13	1.6	0.6	0.4	Tr			0.00	0.0
Mustard leaves, boiled in unsalted water	17	2.0	0.2	1.9	Tr				0.0
Mustard leaves, raw	27	2.5	0.3	3.6	Tr				0.0
Mustard powder	452	28.9	28.7	20.7	1.50			0.00	0.0
Mustard seeds	N	24.9	28.8	N	1.50				0.0
Mustard, powder, made up	226	14.5	14.4	10.4	0.80				0.0
Mustard, smooth	139	7.1	8.2	9.7	0.50			N	0.0
Mustard, wholegrain	140	8.2	10.2	4.2	0.60			N	0.0