| Vegetables | ||
| Item | 5GL weight (in grams) | 5 GL Serving Size |
| Avocado | 950 | 5 avocados |
| Aubergine | 500 | |
| Cabbage | 500 | |
| Cauliflower | 500 | |
| Courgette | 500 | |
| Cucumber | 500 | 1 whole cucumber |
| Lettuce | 500 | couldn't fit it on a plate! |
| Spinach | 500 | |
| Onion | 450 | 2½ medium onions |
| Green beans | 375 | 5 handfuls |
| Kale | 375 | 5 handfuls |
| Asparagus | 315 | 2½ handfuls |
| Broccoli | 250 | 2 ½ handfuls |
| Tomato | 175 | 2½ tomatoes |
| Carrots | 133 | 1 carrot |
| Green peas | 133 | 2½ tablespoons |
| Pumpkin | 133 | |
| Swede | 107 | ½ swede |
| Beetroot | 80 | 2 small beetroots |
| Yam | 58 | |
| Sweetcorn, on the cob, boiled | 53 | ⅓ cob of corn |
| Potato (mashed) | 50 | 1Tbs |
| Potato (New potato, unpeeled and boiled) | 47 | 2 very small baby potatoes |
| Broad Beans | 44 | 1 Tbsp |
| Sweet potato | 44 | ½ small sweet potato |
| Parsnip | 33 | ½ small parsnip |
| Fruit (fresh) | ||
| Item | 5GL weight (in grams) | 5 GL Serving Size |
| Blackberries | 600 | 1 large punnet |
| Blueberries | 600 | 1 large punnet |
| Raspberries | 600 | 1 large punnet |
| Strawberries | 600 | 1 large punnet |
| Cherries | 200 | 1 punnet |
| Grapefruit | 200 | 1 small grapefruit |
| Melon/cantaloupe | 150 | ½ small melon |
| Watermelon | 150 | 1 big slice |
| Pears | 150 | 1 large pear |
| Peaches | 120 | 1 large peach |
| Nectarines | 1 small nectarine | |
| Oranges | 120 | 1 large orange |
| Apricots | 120 | 4 apricots |
| Peaches | 120 | 1 peach |
| Plums | 120 | 4 plums |
| Apples | 100 | 1 small apple |
| Kiwi fruit | 100 | 1 kiwi |
| Pineapple | 85 | 1 thin slice |
| Mangos | 75 | 1 slice |
| Grapes | 75 | 10 grapes |
| Pawpaw/papaya | 60 | 1 slice |
| Banana | 50 | ½ banana |
| Prunes (pitted) | 30 | 3 prunes |
| Dairy | ||
| Item | 5GL measure | 5 GL Serving Size |
| Milk | 416 ml | Nearly 2 cups |
| Plain yoghurt | 333 g | 1 ½ small pot |
| Ice cream, regular | 31 ml | 1 scoop |
| Grains | ||
| Item | 5GL weight (in grams) | 5 GL Serving Size |
| Semolina | 125 | 1 small serving |
| Quinoa (cooked) | 94 | 2 Tbs (cooked) |
| Cornmeal | 83 | 1 small serving |
| Kamut | 83 | 1 small serving |
| Pearl Barley | 68 | ½ serving |
| Cracked Wheat (bulgar) | 63 | ½ serving |
| Brown basmati rice | 63 | ½ serving |
| Buckwheat | 47 | ⅓ serving |
| Brown rice | 42 | 2 table spoons |
| White rice | 33 | ¼ serving |
| Couscous | 33 | ¼ serving |
| Millet | 30 | ¼ serving |
| Legumes & Nuts | ||
| Item | 5GL weight (in grams) | 5 GL Serving Size |
| Hummus | 500 | 2 large tubs |
| Lentils | 150 | 1 cup |
| Butter beans | 125 | ⅔ 3 cup |
| Bakes beans (can) | 107 | ⅓ tin |
| Kidney beans | 107 | ⅓ tin |
| Chestnuts, cooked | 94 | ⅔ 3 cup |
| Chickpeas, boiled | 94 | ⅓ tin |
| Flageolet beans, canned in brine | 83 | ⅓ tin |
| Haricot beans | 62 | ¼ tin |
| Black-eyed beans, boiled | 58 | ½ cup |
| Soups | ||
| Item | 5GL weight (in grams) | 5 GL Serving Size |
| Oriental chicken broth | 1½ serving | |
| Thai mushroom broth | 1 serving | |
| Tomato soup | 208 | ½ can |
| Minestrone | 179 | ½ can |
| Avocado Gazpacho | ½ serving | |
| Lentil, canned | 139 | ⅓ can |
| Split pea | 78 | ¼ can |
| Black bean | 74 | ¼ can |
| Green pea, canned | 74 | ¼ can |
| Breakfast Cereals | ||
| Item | 5GL weight (in grams) | 5 GL Serving Size |
| Holford's fatburne mueli | 100 | 1 very large bowl |
| Porridge made from rolled oats | 75 | 1 large bowl |
| All bran | 25 | 1 small serving |
| Muesli | 15 | ½ small bowl |
| Raisin bran | 13 | ½ small bowl |
| Weetabix | 12 | 1 biscuit |
| Special K | 11 | ⅓ small bowl |
| Coco pops | 8 | ¼ small bowl |
| Rice Krispies | 7 | ¼ small bowl |
| Breads & Bakery | ||
| Item | 5GL weight (in grams) | 5 GL Serving Size |
| Rough Oatcakes, Nairn's | 26 | 2 ½ oatcakes |
| Pumpernickel bread | 25 | 1 slice |
| Corn tortilla | 21 | ½ tortilla |
| Crumpet | 19 | ½ crumpet |
| Wholemeal rye bread | 19 | 1 thin slice |
| Bran Muffin | 18 | ¼ muffin |
| Croissant | 17 | ¼ croissant |
| Wholewheat breat | 17 | 1 thin slice |
| Gluten-free bread | 17 | 1 thin slice |
| Pitta bread, white | 15 | ½ slice |
| Fine Oatcakes, Nairn's | 15 | 2 oatcakes |
| Baguette | 14 | 1/40 baton |
| Doughnut | 14 | ¼ doughnut |
| Bagel | 14 | ¼ bagel |
| Cornmeal based taco shell | 13 | 1 shell |
| Cream cracker | 11 | 1 biscuit |
| Rye crispbread | 11 | 1 biscuit |
| Puffed rice cakes | 7 | 1 biscuit |
| Water biscuit | 7 | 1 biscuit |
| Pasta & Noodles | ||
| Item | 5GL measure | 5 GL Serving Size |
| Ravioli, meat filled, boiled | 60 | 1 small serving |
| Vermicelli, white, boiled | 56 | ½ serving |
| Pasta, wholemeal, boiled | 56 | ½ serving |
| Fettuccini, egg, boiled | 50 | ½ serving |
| Instant noodles | 47 | ½ serving |
| Macaroni | 39 | ½ small serving |
| Rice noodles | 39 | ½ small serving |
| Udon noodles (buckwheat), bolied | 30 | ⅓ small serving |
| Rice pasta, brown, boiled | 26 | ½ small serving |
| Fruit (dried) | ||
| Item | 5GL weight (in grams) | 5 GL Serving Size |
| Apricots | 33 | 3 apricots |
| Apples | 30 | 3 rings |
| Sultanas | 12 | 10 sultanas |
| Raisins | 11 | 10 sultanas |
| Dates | 7 | 1 date |
| Jams & Spreads | ||
| Item | 5GL weight (in grams) | 5 GL Serving Size |
| Pumpkin seed butter | 765 | 1 ½ large pots |
| Peanut butter (no sugar) | 765 | 1 ½ large pots |
| Apricot jam | 21 | 2 spoons |
| Orange Marmalade | 17 | 2 spoons |
| Strawberry jam | 15 | 1 heaped spoon |
| Savoury Snacks | ||
| Item | 5GL weight (in grams) | 5 GL Serving Size |
| Olives (in brine) | 270 | 2 cups |
| Peanuts | 250 | 1 packet |
| Cashew nuts (salted) | 83 | less than 1 small pack |
| Potato crisps, salted | 23 | 2/3 small pack |
| Corn chips, salted | 15 | 7 chips |
| Popcorn, salted | 12 | ½ small pack |
| Pretzels | 9 | 4 pretzels |
| Sweet Snacks | ||
| Item | 5GL weight (in grams) | 5 GL Serving Size |
| Chocolate bar | 18 | less than ¼ bar |
| Mars bar | 13 | ¼ bar |
| Polos | 7 | 4 polos |
| Jellybeans | 7 | 2 jellybeans |
| Honey | 6 | 1 tsp |
Glycemic load tables
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