Nutrient Value of Some Common Foods
2008
ISBN: 978-0-662-48082-2
Cat. No.: H164-49/2008E-PDF (PDF Version)
HC Pub.: 4771
The content on this page exceeds normal site dimensions due to the use of larger maps, tables, charts or other graphics.
Introduction
As Canadians recognize the crucial role of nutrition in the maintenance of good health, they increasingly seek information regarding the nutrient density of foods on the Canadian market.
Health Canada publishes two databases which list nutrient values in Canadian foods. The first is a large, comprehensive, computerized database called the Canadian Nutrient File (CNF). The 2007b version reports up to 143 nutrients in 5516 foods. The CNF can be accessed on the Internet at The Canadian Nutrient File. While this format and detail are useful to health professionals and food industry personnel, a second abbreviated, printed version is a more practical reference for many Canadians.
For this reason we have produced this booklet entitled Nutrient Value of Some Common Foods. This publication lists the nutrients most relevant in terms of public health and contribution to the food supply of 1100 of the most commonly consumed foods in - Canada. Nutrient values taken from the CNF are calculated in terms of reasonable average household measures of the ready-to-eat form of the food. These amounts are not always identical to the serving sizes displayed on Canada's Food Guide, which are determined for the purpose of providing healthy patterns of eating for a wide range of ages and gender.
Table of Contents
- Facts About the Foods
- Facts About the Nutrients
- Nutrients and Other Components
- Abbreviations and Symbols
- Breads, Cereals and Other Grain Products
- Baked Goods
- Vegetables and Vegetable Products
- Fruit and Fruit Juices
- Dairy Foods and Other Related Products
- Eggs and Egg Dishes
- Fish and Shellfish
- Meat and Poultry
- Legumes, Nuts and Seeds
- Fast Foods
- Mixed Dishes
- Soups
- Fats and Oils
- Sweets and Sugars
- Snacks
- Beverages
- Miscellaneous
Facts About the Foods
This edition of the Nutrient Value of Some Common Foods is an update to the 1999 version. During this interval, changes have taken place in the food supply, in our understanding of nutrition with regards to health and disease prevention, and to nutrition recommendations.
In this updated version of the Nutrient Value of Some Common Foods, the emphasis has been placed on mixed dishes rather than individual ingredients. Detailed ingredient information is available on the CNF website.
Common recipes have been used to calculate nutrient profiles of mixed dishes. As there are multiple variations possible for recipes and ingredients, values given may not precisely match the profile of food you consume. For example, a lasagna prepared with veal and white sauce would differ somewhat from one prepared with the more common ground beef and tomato sauce. Please use these recipes as a general reference not a specific match to what you are eating.
Users may find some foods have been re-categorized, to better allow comparison between similar foods. For this reason, foods found in some categories will not match those displayed in Canada 's Food Guide.
Foods commonly consumed by Canadians have been chosen and listed alphabetically under 17 general food headings. This classification allows the user to easily locate a particular food and to compare its nutrient values to similar foods. The index should be used to locate foods whose classification may not be apparent.
Products such as infant formulas, baby foods and frozen dinners are not included. Nutrient values for these products are well documented by the manufacturers, and can be found on the labels.
Nutrient values are given for the weight of the edible portion as described. This is the portion remaining after inedible or refuse parts are discarded, and cooking losses are calculated. This is especially important to note in the meat groupings, where descriptive measure and nutrients are for the cooked product unless raw is specifically stated in the food name.
Because of the condensed version of this booklet, composites have been used in several categories. These composites are an averaging of the most common cuts or brands. The resulting nutrient profiles give approximate values that can be used if a more precise match cannot be found.
Facts About the Nutrients
The approach to choosing nutrients for inclusion in the booklet has changed. The set of 19 nutrients now varies for different food groupings. Nutrients relevant to one specific food group may not be as important to another. For example, cholesterol is present in meats but is not present in fruits and vegetables. When nutrients do not contribute significantly, emphasis is now directed towards components more specific to the group. This allows the addition of more detailed information on the types of fats in the fats and oils group, reporting of beta-carotene and lycopene in the fruit and vegetable groups, and inclusion of values for alcohol and caffeine in the beverage group.
Although trans fatty acids are of public interest, these values cannot be included in this publication. Most food values in the CNF and therefore in this booklet, are generic. For example, chocolate cookies are a representative average of the most popular selling brands in Canada and do not correspond to a specific brand name. The fatty acid content of individual brands can vary widely, and many companies are in the process of re-formulating due to consumer demand. For these reasons, the most reliable way to determine trans fat content of your pre-packaged food is to check the mandatory Nutrition Facts table found on the package.
Trace indicates a measurable quantity in the food, but too small to be included. Zeros indicate a true zero content of the nutrient. N/A indicates a lack of data or "missing value" for a nutrient. Do not assume that missing values are zeros.
The values presented are mean values for a nationwide representative sample. Some of them have a wide range of deviation based on a variation in contributing samples due to such factors as soil type, season, geography, genetics and diet.
DHA and EPA (docosahexanoic acid and eicosapentanoic acid) are long chain omega-3 fatty acids that are known to have positive effects on health. The major dietary source of these fatty acids is fatty fish.
Vitamin E is the common name for the family of antioxidants called tocopherols. Nutrition recommendations are based solely on alpha-tocopherol as this naturally occurring form is the most biologically active. Vitamin E in this booklet refers to alpha-tocopherols only.
Nutrient | Unit of measure |
---|---|
Energy | kcal |
Energy | kJ |
Protein | g |
Carbohydrate | g |
Total Fat | g |
Total Dietary Fibre | g |
Saturated Fat | g |
Cholesterol | mg |
Calcium | mg |
Iron | mg |
Sodium | mg |
Potassium | mg |
Magnesium | mg |
Phosphorus | mg |
Vitamin A | mcg RAE |
Vitamin C | mg |
Vitamin B12 | mcg |
Folate | mcg DFE |
Total Sugar | g |
Thiamin | mg |
Niacin | NE |
Lycopene | mcg |
Beta-carotene | mcg |
Vitamin D | mcg |
Caffeine | mg |
DHA | g |
EPA | g |
Trans Fat | g |
Monounsaturated Fat | g |
Polyunsaturated Fat | g |
Vitamin E | mg |
Alcohol | g |
Riboflavin | mg |
Abbreviations and Symbol
- cm
- centimetre
- DFE
- dietary folate equivalent
- DHA
- docosahexaenoic fatty acid (22:6n-3)
- diam
- diameter
- EPA
- eicosapentaenoic fatty acid (20:5n-3)
- g
- gram
- kcal
- kilocalories
- kJ
- kilojoules
- mcg
- microgram
- M.F.
- milk fat
- mg
- milligram
- mL
- millilitre
- N/A
- no suitable value available
- NE
- niacin equivalent
- RAE
- retinol activity equivalent
- tr
- trace
- TM
- trademark (Brand name)
- %
- percent
Food Name | Measure | Weight (g) | Energy (kcal) | Energy (kJ) | Protein (g) | Carbohydrate (g) | Total Sugar (g) | Total Dietary Fibre (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Calcium (mg) | Iron (mg) | Sodium (mg) | Potassium (mg) | Magnesium (mg) | Phosphorus (mg) | Thiamin (mg) | Riboflavin (mg) | Niacin (NE) | Folate (DFE) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Breads, Cereals and Other Grain Products | |||||||||||||||||||||
Flours and Brans | |||||||||||||||||||||
Chickpea flour | 125 mL | 49 | 188 | 786 | 11 | 28 | 5 | 5.2 | 3 | 0.3 | 0 | 22 | 2.4 | 31 | 411 | 81 | 155 | 0.2 | 0.05 | 2.9 | 212 |
Cornmeal, dry | 125 mL | 73 | 267 | 1116 | 6 | 57 | 1 | 5.4 | 1 | 0.2 | 0 | 4 | 0.8 | 2 | 118 | 29 | 61 | 0.1 | 0.04 | 1.9 | 35 |
Oat bran, dry | 125 mL | 50 | 122 | 511 | 9 | 33 | 1 | 5.2 | 3 | 0.7 | 0 | 29 | 2.7 | 2 | 281 | 117 | 365 | 0.6 | 0.11 | 3.2 | 26 |
Oat flour | 125 mL | 53 | 200 | 838 | 7 | 35 | 1 | 5.3 | 4 | 0.7 | 0 | 27 | 2.2 | 2 | 199 | 78 | 226 | 0.3 | 0.08 | 1.8 | 15 |
Potato flour | 125 mL | 85 | 302 | 1262 | 6 | 70 | 3 | 0.1 | tr | 0.1 | 0 | 55 | 1.2 | 46 | 846 | 55 | 142 | 0.2 | 0.04 | 4.6 | 21 |
Rice flour | 125 mL | 83 | 305 | 1278 | 5 | 67 | tr | 2 | 1 | 0.3 | 0 | 8 | 0.3 | 0 | 63 | 29 | 82 | 0.1 | 0.02 | 3.2 | 3 |
Rye flour, light | 125 mL | 54 | 198 | 827 | 5 | 43 | 1 | 7.9 | 1 | 0.1 | 0 | 11 | 1 | 1 | 126 | 38 | 105 | 0.2 | 0.05 | 1.3 | 12 |
Soy flour | 125 mL | 53 | 174 | 729 | 25 | 20 | 11 | 9.2 | 1 | 0.1 | 0 | 127 | 4.9 | 11 | 1259 | 153 | 356 | 0.4 | 0.13 | 7.4 | 161 |
Wheat bran | 15 mL | 4 | 8 | 33 | 1 | 2 | tr | 1.6 | tr | tr | 0 | 3 | 0.4 | tr | 43 | 22 | 37 | tr | 0.02 | 0.7 | 3 |
Wheat flour, all purpose | 125 mL | 66 | 240 | 1005 | 7 | 50 | tr | 2 | 1 | 0.1 | 0 | 10 | 3.1 | 1 | 71 | 15 | 71 | 0.5 | 0.33 | 5.3 | 192 |
Wheat flour, bread | 125 mL | 72 | 261 | 1093 | 9 | 52 | tr | 1.7 | 1 | 0.2 | 0 | 11 | 3.2 | 1 | 72 | 18 | 70 | 0.6 | 0.37 | 7.1 | 208 |
Wheat flour, cake | 125 mL | 72 | 262 | 1096 | 6 | 56 | tr | 1.2 | 1 | 0.1 | 0 | 10 | 5.3 | 1 | 76 | 12 | 62 | 0.6 | 0.31 | 6.3 | 204 |
Wheat flour, whole grain | 125 mL | 63 | 215 | 899 | 9 | 46 | tr | 7.7 | 1 | 0.2 | 0 | 22 | 2.5 | 3 | 257 | 87 | 219 | 0.3 | 0.14 | 6.3 | 28 |
Wheat germ, toasted | 15 mL | 7 | 27 | 114 | 2 | 4 | 1 | 1.1 | 1 | 0.1 | 0 | 3 | 0.7 | tr | 68 | 23 | 82 | 0.1 | 0.06 | 0.9 | 25 |
Breads and Buns | |||||||||||||||||||||
Bagel, plain (10 cm diam) | 1 | 71 | 195 | 817 | 7 | 38 | 4 | 1.6 | 1 | 0.2 | 0 | 53 | 2.5 | 379 | 72 | 21 | 68 | 0.4 | 0.22 | 4.7 | 117 |
Bannock | 1 medium | 37 | 84 | 353 | 2 | 19 | N/A | 0.5 | tr | 0 | 1 | 84 | 0.7 | N/A | N/A | N/A | 60 | 0.1 | 0.06 | 1.4 | N/A |
Bread, French or Vienna | 1 slice | 35 | 96 | 401 | 3 | 18 | tr | 1.1 | 1 | 0.2 | 0 | 26 | 0.9 | 213 | 40 | 9 | 37 | 0.2 | 0.12 | 2.3 | 80 |
Bread, Italian | 1 slice | 35 | 95 | 397 | 3 | 18 | tr | 0.9 | 1 | 0.3 | 0 | 27 | 1 | 204 | 39 | 9 | 36 | 0.2 | 0.1 | 2.1 | 106 |
Bread, mixed-grain | 1 slice | 35 | 88 | 366 | 4 | 16 | 4 | 2.2 | 1 | 0.3 | 0 | 32 | 1.2 | 170 | 71 | 19 | 62 | 0.1 | 0.12 | 2.3 | 58 |
Bread, naan | 1/2 | 63 | 192 | 803 | 7 | 36 | 2 | 1.4 | 2 | 0.8 | 3 | 78 | 2.3 | 208 | 115 | 16 | 89 | 0.3 | 0.33 | 5.6 | 115 |
Bread, oatmeal | 1 slice | 35 | 94 | 394 | 3 | 17 | 3 | 1.4 | 2 | 0.2 | 0 | 23 | 0.9 | 210 | 50 | 13 | 44 | 0.1 | 0.08 | 1.8 | 30 |
Bread, pita, white (17 cm diam) | 1 | 60 | 165 | 690 | 5 | 33 | 1 | 1.3 | 1 | 0.1 | 0 | 52 | 1.6 | 322 | 72 | 16 | 58 | 0.4 | 0.2 | 3.8 | 99 |
Bread, pita, whole wheat (17 cm diam) | 1 | 64 | 170 | 712 | 6 | 35 | 1 | 4.7 | 2 | 0.3 | 0 | 10 | 2 | 340 | 109 | 44 | 115 | 0.2 | 0.05 | 3.4 | 22 |
Bread, pumpernickel | 1 slice | 35 | 88 | 366 | 3 | 17 | tr | 2.3 | 1 | 0.2 | 0 | 24 | 1 | 235 | 73 | 19 | 62 | 0.1 | 0.11 | 1.6 | 47 |
Bread, raisin | 1 slice | 35 | 96 | 401 | 3 | 18 | 2 | 1.5 | 2 | 0.4 | 0 | 23 | 1 | 137 | 79 | 9 | 38 | 0.1 | 0.14 | 1.7 | 55 |
Bread, rye | 1 slice | 35 | 91 | 379 | 3 | 17 | 1 | 2 | 1 | 0.2 | 0 | 26 | 1 | 231 | 58 | 14 | 44 | 0.2 | 0.12 | 1.9 | 53 |
Bread, white, Calorie-reduced | 1 slice | 35 | 72 | 303 | 3 | 16 | 2 | 3.4 | 1 | 0.2 | 0 | 33 | 1.1 | 159 | 27 | 8 | 42 | 0.1 | 0.1 | 1.9 | 48 |
Bread, white, commercial | 1 slice | 35 | 93 | 389 | 3 | 18 | 2 | 0.8 | 1 | 0.3 | 0 | 53 | 1.3 | 238 | 35 | 8 | 35 | 0.2 | 0.12 | 2.1 | 60 |
Bread, white, homemade with 2% milk | 1 slice | 35 | 100 | 417 | 3 | 17 | 0.7 | 2 | 0.4 | 1 | 20 | 1 | 126 | 51 | 7 | 40 | 0.1 | 0.13 | 1.8 | 44 | |
Bread, whole wheat, commercial | 1 slice | 35 | 86 | 360 | 3 | 16 | 7 | 2.4 | 1 | 0.3 | 0 | 25 | 1.2 | 184 | 88 | 30 | 80 | 0.1 | 0.07 | 2.2 | 18 |
Bread, whole wheat, homemade with 2% milk | 1 slice | 35 | 97 | 407 | 3 | 18 | 1 | 2.1 | 2 | 0.3 | 0 | 12 | 1.1 | 121 | 110 | 28 | 65 | 0.1 | 0.08 | 2.1 | 27 |
English muffin, white, toasted | 1 | 52 | 133 | 554 | 4 | 26 | 2 | 1.5 | 1 | 0.1 | 0 | 98 | 1.4 | 262 | 74 | 11 | 75 | 0.2 | 0.14 | 2.8 | 65 |
English muffin, whole wheat, toasted | 1 | 52 | 126 | 528 | 5 | 25 | 1 | 2.6 | 1 | 0.2 | 0 | 100 | 1.6 | 216 | 105 | 22 | 65 | 0.2 | 0.15 | 2.8 | 41 |
Fry bread | 1 | 37 | 122 | 511 | 2 | 18 | 1 | 1 | 5 | 1.7 | 3 | 21 | 1.5 | 122 | 28 | 7 | 46 | 0.2 | 0.08 | 2.2 | 73 |
Roll, crusty (kaiser) | 1 | 57 | 167 | 698 | 6 | 30 | 1 | 1.3 | 2 | 0.3 | 0 | 54 | 1.9 | 310 | 62 | 15 | 57 | 0.3 | 0.19 | 3.5 | 86 |
Roll, dinner, white | 1 | 28 | 85 | 356 | 2 | 14 | 2 | 0.9 | 2 | 0.5 | tr | 34 | 0.9 | 148 | 38 | 7 | 33 | 0.1 | 0.09 | 1.6 | 41 |
Roll, dinner, whole wheat | 1 | 28 | 75 | 315 | 2 | 14 | 2 | 2.1 | 1 | 0.2 | 0 | 30 | 0.7 | 136 | 77 | 24 | 64 | 0.1 | 0.04 | 1.7 | 9 |
Roll, hamburger or hotdog, white | 1 | 43 | 120 | 502 | 4 | 21 | 3 | 0.9 | 2 | 0.5 | 0 | 59 | 1.4 | 206 | 40 | 9 | 27 | 0.2 | 0.14 | 2.5 | 73 |
Roll, hamburger or hotdog, whole wheat | 1 | 43 | 113 | 473 | 4 | 19 | 3 | 1.6 | 3 | 0.6 | 0 | 41 | 1.7 | 197 | 69 | 19 | 52 | 0.2 | 0.13 | 2.8 | 74 |
Other Bread Products | |||||||||||||||||||||
Bread stick, plain (19 cm X 2 cm) | 1 | 10 | 41 | 172 | 1 | 7 | tr | 0.3 | 1 | 0.1 | 0 | 2 | 0.4 | 66 | 12 | 3 | 12 | 0.1 | 0.06 | 0.8 | 25 |
Bread stuffing, dry mix, prepared | 125 mL | 106 | 188 | 786 | 3 | 23 | 2 | 3.1 | 9 | 1.8 | 0 | 34 | 1.2 | 574 | 78 | 13 | 44 | 0.1 | 0.11 | 2.3 | 56 |
Croutons, plain | 60 mL | 8 | 31 | 129 | 1 | 6 | N/A | 0.4 | 1 | 0.1 | 0 | 6 | 0.3 | 53 | 9 | 2 | 9 | tr | 0.02 | 0.6 | 16 |
Dumpling | 1 dumpling | 35 | 69 | 289 | 1 | 8 | tr | 0.3 | 4 | 1 | 1 | 23 | 0.4 | 138 | 23 | 3 | 22 | 0.1 | 0.06 | 0.8 | 19 |
Matzo, plain | 1 | 28 | 112 | 468 | 3 | 24 | tr | 0.9 | tr | 0.1 | 0 | 4 | 0.9 | 1 | 32 | 7 | 25 | 0.1 | 0.08 | 1.7 | 5 |
Taco shell, baked (13 cm diam) | 1 shell | 13 | 61 | 254 | 1 | 8 | tr | 1 | 3 | 0.4 | 0 | 21 | 0.3 | 48 | 23 | 14 | 32 | tr | 0.01 | 0.3 | 28 |
Tortilla, corn (15 cm diam) | 1 | 19 | 41 | 173 | 1 | 8 | tr | 1.2 | 1 | 0.1 | 0 | 15 | 0.2 | 9 | 35 | 14 | 60 | tr | 0.01 | 0.4 | 1 |
Tortilla, wheat (20 cm diam) | 1 | 49 | 159 | 666 | 4 | 27 | N/A | 1.6 | 3 | 0.9 | 0 | 19 | 1.6 | 234 | 64 | 13 | 61 | 0.3 | 0.14 | 2.6 | 98 |
Pancakes, Waffles and French Toast | |||||||||||||||||||||
French toast, frozen, ready to heat, heated | 1 slice | 59 | 126 | 526 | 4 | 19 | N/A | 0.6 | 4 | 0.9 | 48 | 63 | 1.3 | 292 | 79 | 10 | 82 | 0.2 | 0.22 | 2.5 | 42 |
French toast, homemade | 1 slice | 65 | 149 | 623 | 5 | 16 | N/A | 0.7 | 7 | 1.8 | 75 | 65 | 1.1 | 311 | 87 | 11 | 76 | 0.1 | 0.21 | 2.1 | 37 |
Pancake, buckwheat, prepared from mix (13 cm diam) | 1 | 40 | 73 | 305 | 3 | 10 | 2 | 1.1 | 3 | 0.6 | 20 | 89 | 0.7 | 191 | 80 | 27 | 143 | 0.1 | 0.09 | 1.2 | 9 |
Pancake, homemade with butter and syrup (13 cm diam) | 1 | 50 | 112 | 468 | 3 | 20 | 2 | 0.8 | 3 | 1 | 11 | 85 | 0.5 | 211 | 78 | 9 | 118 | 0.1 | 0.11 | 1.1 | 23 |
Pancake, plain, from complete mix (13 cm diam) | 1 | 40 | 64 | 266 | 1 | 11 | N/A | 0.4 | 2 | 0.2 | 3 | 36 | 0.4 | 180 | 50 | 6 | 96 | 0.1 | 0.06 | 0.8 | 15 |
Pancake, plain, frozen, ready-to-heat (13 cm diam), heated | 1 | 41 | 94 | 393 | 2 | 18 | 4 | 0.7 | 1 | 0.3 | 4 | 25 | 1.4 | 209 | 30 | 6 | 153 | 0.2 | 0.19 | 2.1 | 27 |
Pancake, plain, homemade (13 cm diam) | 1 | 38 | 86 | 361 | 2 | 11 | N/A | 0.5 | 4 | 0.8 | 22 | 83 | 0.7 | 167 | 50 | 6 | 60 | 0.1 | 0.11 | 1.1 | 21 |
Potato pancake, homemade (8 cm diam) | 1 | 37 | 112 | 467 | 2 | 13 | 1 | 1 | 6 | 0.6 | 23 | 12 | 0.7 | 191 | 277 | 16 | 46 | 0.1 | 0.06 | 1.4 | 15 |
Waffle, homemade | 1 | 37 | 103 | 432 | 3 | 14 | 2 | 0.5 | 4 | 0.7 | 33 | 44 | 0.9 | 146 | 58 | 7 | 53 | 0.1 | 0.15 | 1.7 | 37 |
Waffle, plain, frozen, ready-to-heat, heated | 1 | 33 | 87 | 364 | 2 | 13 | 2 | 0.8 | 3 | 0.5 | 8 | 77 | 1.5 | 260 | 42 | 7 | 139 | 0.1 | 0.16 | 1.9 | 22 |
Rice, Pasta and Other Grains | |||||||||||||||||||||
Barley, pearled, cooked | 125 mL | 83 | 102 | 426 | 2 | 23 | tr | 2 | tr | 0.1 | 0 | 9 | 1.1 | 2 | 77 | 18 | 45 | 0.1 | 0.05 | 2.2 | 13 |
Bulgur, cooked | 125 mL | 96 | 80 | 334 | 3 | 18 | tr | 2.7 | tr | tr | 0 | 10 | 0.9 | 5 | 65 | 31 | 38 | 0.1 | 0.03 | 1.7 | 17 |
Couscous, cooked | 125 mL | 83 | 93 | 388 | 3 | 19 | tr | 0.7 | tr | tr | 0 | 7 | 0.3 | 4 | 48 | 7 | 18 | 0.1 | 0.02 | 1.5 | 12 |
Quinoa, cooked | 125 mL | 73 | 70 | 293 | 2 | 13 | N/A | 1.3 | 1 | 0.1 | 0 | 11 | 1.7 | 4 | 138 | 39 | 77 | tr | 0.07 | 1 | 9 |
Macaroni, cooked | 250 mL | 148 | 209 | 873 | 7 | 42 | 1 | 1.8 | 1 | 0.1 | 0 | 10 | 2.1 | 1 | 46 | 27 | 80 | 0.3 | 0.14 | 4 | 184 |
Noodles, Chinese, chow mein | 60 mL | 11 | 60 | 252 | 1 | 7 | tr | 0.4 | 4 | 0.5 | 0 | 2 | 0.5 | 50 | 14 | 6 | 18 | 0.1 | 0.05 | 0.9 | 16 |
Noodles, egg, cooked | 250 mL | 169 | 225 | 940 | 8 | 42 | 1 | 1.9 | 2 | 0.5 | 56 | 20 | 2.7 | 12 | 47 | 32 | 117 | 0.3 | 0.14 | 4.3 | 176 |
Pasta, fresh-refrigerated, cooked | 250 mL | 169 | 220 | 920 | 9 | 40 | N/A | 3.7 | 3 | 0.7 | 69 | 17 | 2 | 140 | 36 | 24 | 88 | 0.3 | 0.29 | 4 | 101 |
Pasta, fresh-refrigerated, spinach, cooked | 250 mL | 169 | 223 | 933 | 9 | 41 | 1 | 2.2 | 3 | 0.6 | 56 | 32 | 1.8 | 20 | 63 | 41 | 96 | 0.4 | 0.21 | 4.4 | 159 |
Ramen noodles, chicken flavour, dry | 1 package | 85 | 371 | 1554 | 9 | 54 | 1 | 2 | 13 | 6 | N/A | 23 | 3.3 | 1760 | 147 | 19 | 100 | 0.5 | 0.21 | 3.8 | 150 |
Rice noodles, cooked | 250 mL | 186 | 203 | 848 | 2 | 46 | N/A | 1.9 | tr | tr | 0 | 7 | 0.3 | 35 | 7 | 6 | 37 | tr | 0.01 | 0.5 | 6 |
Rice, brown, long-grain, cooked | 125 mL | 103 | 115 | 479 | 3 | 24 | tr | 1.5 | 1 | 0.2 | 0 | 10 | 0.4 | 5 | 44 | 44 | 86 | 0.1 | 0.03 | 2.1 | 4 |
Rice, white, long-grain, cooked | 125 mL | 83 | 109 | 454 | 2 | 24 | tr | 0.4 | tr | 0.1 | 0 | 8 | 0.2 | 1 | 29 | 10 | 36 | tr | 0.01 | 0.8 | 3 |
Rice, white, long-grain, instant, prepared | 125 mL | 87 | 85 | 357 | 2 | 19 | 0 | 0.5 | tr | tr | 0 | 7 | 0.2 | 3 | 3 | 4 | 12 | tr | 0.04 | 0.9 | 7 |
Rice, white, long-grain, parboiled, cooked | 125 mL | 92 | 105 | 441 | 2 | 23 | tr | 0.4 | tr | 0.1 | 0 | 18 | 0.2 | 3 | 34 | 11 | 39 | tr | 0.02 | 1.7 | 4 |
Rice, wild, cooked | 125 mL | 87 | 88 | 366 | 3 | 18 | 1 | 1.6 | tr | tr | 0 | 3 | 0.5 | 3 | 88 | 28 | 71 | tr | 0.08 | 1.8 | 23 |
Soba noodles, cooked | 250 mL | 120 | 119 | 499 | 6 | 26 | N/A | N/A | tr | tr | 0 | 5 | 0.6 | 72 | 42 | 11 | 30 | 0.1 | 0.03 | 2.1 | 8 |
Spaghetti, cooked | 250 mL | 148 | 209 | 873 | 7 | 42 | 1 | 2.5 | 1 | 0.1 | 0 | 10 | 2.1 | 1 | 46 | 27 | 80 | 0.3 | 0.14 | 4 | 184 |
Spaghetti, whole wheat, cooked | 250 mL | 148 | 183 | 768 | 8 | 39 | 1 | 4.8 | 1 | 0.1 | 0 | 22 | 1.6 | 4 | 65 | 44 | 132 | 0.2 | 0.07 | 2.7 | 7 |
Breakfast Cereals | |||||||||||||||||||||
Hot Cereal, cooked | |||||||||||||||||||||
Cream of wheat, regular | 175 mL | 186 | 46 | 195 | 2 | 9 | tr | 0.7 | tr | 0 | 0 | 2 | 1.6 | tr | 15 | 2 | 17 | tr | 0.01 | 0.4 | N/A |
Oat bran, cooked | 175 mL | 179 | 73 | 306 | 3 | 12 | tr | 3.4 | 1 | 0.3 | 0 | 17 | 1.3 | 1 | 120 | N/A | 127 | 0.2 | 0.06 | 0.9 | 9 |
Oatmeal, instant, apple-cinnamon | 1 packet | 186 | 141 | 592 | 3 | 29 | 12 | 2.8 | 2 | 0.3 | 0 | 21 | 5 | 256 | 108 | 36 | 88 | 0.8 | 0.03 | 1.4 | 50 |
Oatmeal, instant, regular | 1 packet | 186 | 112 | 468 | 4 | 20 | 1 | 2.7 | 2 | 0.4 | 0 | 21 | 4 | 241 | 112 | 45 | 132 | 0.6 | 0.04 | 1.5 | N/A |
Oatmeal, large flakes/quick | 175 mL | 173 | 99 | 412 | 4 | 17 | tr | 2.6 | 2 | 0.3 | 0 | 13 | 1 | 1 | 98 | N/A | 111 | 0.2 | 0.04 | 0.9 | 8 |
Red River, Robin Hood™ | 175 mL | 180 | 115 | 482 | 4 | 24 | N/A | 4 | 1 | 0.1 | tr | 15 | 1.3 | 27 | N/A | 18 | 63 | 0.1 | 0.02 | 1.4 | 19 |
Ready-to-eat | |||||||||||||||||||||
All Bran Buds with psyllium, Kellogg's™ | 75 mL | 27 | 70 | 292 | 2 | 22 | 7 | 11.3 | 1 | N/A | 0 | 17 | 3.5 | 181 | 242 | 74 | 242 | 0.5 | 0.09 | 2.5 | 38 |
All Bran, Kellogg's™ | 125 mL | 35 | 92 | 384 | 4 | 27 | 6 | 11.8 | 1 | N/A | 0 | 30 | 4.7 | 305 | 408 | 130 | 350 | 0.7 | 0.07 | 6 | 50 |
Almond Raisin Muslix, Kellogg's™ | 175 mL | 44 | 173 | 722 | 4 | 34 | 13 | 3 | 3 | N/A | 0 | 24 | 5.9 | 140 | 191 | 30 | 86 | 0.9 | 0.07 | 2.1 | N/A |
Alpha-Bits, Post™ | 250 mL | 34 | 139 | 580 | 2 | 30 | 14 | 1.1 | 1 | 0.2 | 0 | 3 | 4.5 | 126 | 21 | 24 | 74 | 0.7 | 0 | 2 | 41 |
Bran Flakes, Post™ | 250 mL | 53 | 185 | 776 | 5 | 41 | 9 | 7.4 | 1 | 0.2 | 0 | 24 | 7 | 302 | 253 | 121 | 276 | 1.1 | 0.08 | 3.5 | 64 |
Cap'n Crunch, Quaker™ | 175 mL | 27 | 108 | 452 | 1 | 23 | 10 | 0.7 | 1 | 1.1 | 0 | 0 | 3.6 | 213 | 30 | 11 | 22 | 0.5 | 0 | 1.3 | 32 |
Cheerios, Honey Nut, General Mills™ | 250 mL | 35 | 134 | 561 | 3 | 28 | 12 | 2.1 | 1 | N/A | 0 | 128 | 4.7 | 252 | 99 | 38 | 115 | 0 | 0.06 | 1.6 | 41 |
Cheerios, regular General Mills™ | 250 mL | 24 | 95 | 396 | 3 | 18 | 1 | 2.2 | 2 | N/A | 0 | 44 | 3.2 | 219 | 78 | 32 | 105 | tr | 0.04 | 1.1 | 28 |
Cinnamon Toast Crunch, General Mills™ | 175 mL | 28 | 123 | 514 | 1 | 22 | 9 | 1 | 3 | N/A | 0 | 103 | 3.8 | 193 | 41 | 12 | 93 | 0 | 0.01 | 1.3 | 33 |
Corn Bran, Quaker™ | 250 mL | 38 | 124 | 520 | 3 | 30 | 8 | 6.1 | 2 | 0.8 | 0 | 0 | 5 | 349 | 91 | N/A | 42 | 0.8 | 0.02 | 1.7 | 45 |
Corn Flakes, Kellogg's™ | 250 mL | 26 | 103 | 430 | 2 | 23 | 2 | 0.7 | tr | 0 | 0 | 1 | 3.5 | 190 | 28 | 2 | 12 | 0.5 | 0.71 | 1.6 | 32 |
Corn Pops, Kellogg's™ | 250 mL | 33 | 130 | 544 | 1 | 30 | 12 | 0.4 | tr | 0 | 0 | 2 | 4.4 | 192 | 26 | 3 | 13 | 0.7 | 0.01 | 1.8 | 40 |
Fibre 1, General Mills™ | 125 mL | 30 | 79 | 329 | 3 | 24 | 0 | 14.1 | 1 | 0.1 | 0 | 110 | 4.1 | 130 | 239 | 68 | 188 | 0.1 | 0.06 | 1.4 | 36 |
Froot Loops, Kellogg's™ | 250 mL | 30 | 116 | 485 | 1 | 26 | 14 | 0.6 | 1 | N/A | 0 | 3 | 3.9 | 121 | 30 | 7 | 31 | 0.6 | 0.02 | 1.7 | 36 |
Frosted Flakes, Kellogg's™ | 250 mL | 37 | 142 | 595 | 2 | 33 | 15 | 0.6 | tr | 0 | 0 | 1 | 4.9 | 196 | 28 | 2 | 9 | 0.7 | 0.67 | 2.1 | 45 |
Fruit & Fibre, Dates/Raisins/Walnuts, Post™ | 125 mL | 29 | 93 | 389 | 3 | 22 | 7 | 4.3 | 1 | N/A | 0 | 16 | 3.9 | 134 | 145 | 55 | 126 | 0.6 | 0.05 | 1.9 | 35 |
Granola with Raisins, low fat, Kellogg's™ | 125 mL | 59 | 226 | 944 | 5 | 46 | 17 | 3.5 | 3 | N/A | 0 | 24 | 7.8 | 147 | 173 | 47 | 135 | 1.2 | 0.14 | 3.7 | 71 |
Granola with Raisins, Rogers™ | 125 mL | 59 | 245 | 1023 | 5 | 41 | N/A | 5.3 | 8 | N/A | 0 | 28 | 1.9 | 95 | 198 | N/A | 157 | 0.4 | 0.06 | 1.8 | N/A |
Grape-Nuts, Post™ | 125 mL | 58 | 208 | 872 | 6 | 46 | 5 | 6 | 1 | N/A | 0 | 24 | 2 | 348 | 253 | 59 | 241 | 0.2 | 0.09 | 4.5 | 68 |
Harvest Crunch, regular, Quaker™ | 125 mL | 47 | 218 | 911 | 5 | 31 | 12 | 3.3 | 9 | 6.7 | 1 | 51 | 1.1 | 45 | 226 | N/A | N/A | 0.1 | 0.07 | 1.5 | 14 |
Honeycomb, Post™ | 250 mL | 23 | 92 | 384 | 1 | 21 | 8 | 0.2 | tr | N/A | 0 | 8 | 3.7 | 93 | 46 | 7 | 36 | 0.5 | tr | 1.4 | 28 |
Just Right, Kellogg's™ | 250 mL | 45 | 172 | 720 | 4 | 38 | 10 | 2.2 | 1 | N/A | 0 | 11 | 6 | 250 | 105 | 28 | 93 | 0.9 | 0.1 | 2.9 | 55 |
Life, Quaker™ | 175 mL | 33 | 124 | 518 | 5 | 23 | 7 | 2.9 | 2 | 0.3 | 0 | 24 | 4.3 | 195 | 188 | 10 | 160 | 0.6 | 0.03 | 1.5 | 19 |
Lucky Charms, General Mills™ | 250 mL | 34 | 132 | 550 | 2 | 28 | 15 | 1.7 | 1 | N/A | 0 | 124 | 4.6 | 227 | 64 | 28 | 87 | 0 | 0.02 | 1.6 | 40 |
Mini-Wheats with White Frosting, Kellogg's™ | 175 mL | 35 | 121 | 505 | 3 | 29 | 3 | 3.6 | 1 | N/A | 0 | 14 | 4.7 | 4 | 135 | 31 | 102 | 0.7 | 0.02 | 2.3 | 42 |
Muesli, President's Choice™ | 75 mL | 40 | 144 | 603 | 5 | 28 | 10 | 3.5 | 2 | N/A | 0 | 9 | 1.6 | 24 | 228 | 13 | 40 | 0.1 | 0.1 | 1.4 | N/A |
Nesquik, General Mills™ | 250 mL | 30 | 120 | 502 | 1 | 27 | 14 | 0.6 | 1 | N/A | 0 | 33 | 4.1 | 192 | 49 | 8 | 44 | 0 | 0 | 1.4 | 36 |
Oatmeal Crisp Almond, General Mills™ | 125 mL | 32 | 131 | 546 | 3 | 23 | 8 | 2.3 | 3 | N/A | 0 | 81 | 4.3 | 108 | 93 | 34 | 93 | 0.6 | 0.05 | 1.5 | 38 |
Oatmeal Crisp Maple Walnut, General Mills™ | 125 mL | 32 | 133 | 557 | 3 | 25 | 9 | 2.3 | 2 | 0.3 | 0 | 81 | 4.3 | 142 | 101 | 29 | 81 | 0.6 | 0.05 | 1.5 | 38 |
Puffed Wheat, Quaker™ | 250 mL | 13 | 45 | 188 | 2 | 9 | tr | 1.4 | tr | 0.1 | 0 | 9 | 0.5 | 0 | 60 | 18 | 40 | 0.1 | 0.01 | 1 | 1 |
Raisin Bran, Kellogg's™ | 250 mL | 59 | 187 | 782 | 5 | 47 | 17 | 6.7 | 1 | N/A | 0 | 22 | 7.9 | 367 | 334 | 75 | 189 | 1.2 | 0.08 | 4.5 | 72 |
Reese's Puffs, General Mills™ | 175 mL | 30 | 128 | 533 | 2 | 24 | 13 | 0.6 | 3 | 0.6 | 0 | 98 | 4 | 178 | 43 | 2 | 11 | 0 | 0 | 1.4 | 35 |
Rice Krispies, Kellogg's™ | 250 mL | 29 | 110 | 458 | 2 | 24 | 3 | 0.3 | tr | 0 | 0 | 4 | 3.8 | 315 | 31 | 11 | 41 | 0.6 | 0.01 | 1.7 | 30 |
Shredded Wheat, Post™ | 1 biscuit | 25 | 91 | 379 | 3 | 21 | tr | 3.5 | 1 | 0.1 | 0 | 9 | 1.5 | 1 | 92 | 31 | 83 | 0.1 | 0.06 | 2.3 | 11 |
Shreddies, Post™ | 175 mL | 38 | 138 | 579 | 4 | 32 | 6 | 4.4 | 1 | N/A | 0 | 14 | 5.1 | 241 | 143 | 38 | 109 | 0.8 | 0.01 | 2.5 | N/A |
Special K, Kellogg's™ | 250 mL | 24 | 94 | 392 | 4 | 18 | 2 | 0.3 | tr | N/A | 0 | tr | 3.2 | 226 | 34 | 13 | 49 | 0.5 | 0.03 | 1.9 | 29 |
Sugar Crisp, Post™ | 250 mL | 26 | 103 | 432 | 1 | 24 | 14 | 0.8 | 1 | N/A | 0 | 3 | 0.3 | 33 | 1 | 11 | 44 | 0.5 | tr | 1.5 | 32 |
Trix, General Mills™ | 250 mL | 30 | 117 | 491 | 1 | 27 | 13 | 1 | 1 | N/A | 0 | 98 | 4 | 195 | 16 | 2 | 22 | 0 | 0 | 1.4 | 35 |
Weetabix™ | 2 biscuits | 35 | 130 | 543 | 4 | 29 | 2 | 4.4 | 1 | 0.1 | 0 | 14 | 1.1 | 126 | 141 | 58 | 144 | 0.7 | N/A | 2.6 | 13 |
Crackers | |||||||||||||||||||||
Cheese crackers, small | 15 | 15 | 75 | 316 | 2 | 9 | tr | 0.4 | 4 | 1.4 | 2 | 23 | 0.7 | 149 | 22 | 5 | 33 | 0.1 | 0.06 | 1 | 36 |
Melba toast, plain | 2 | 10 | 39 | 163 | 1 | 8 | tr | 0.6 | tr | tr | 0 | 9 | 0.4 | 83 | 20 | 6 | 20 | tr | 0.03 | 0.6 | 19 |
Milk crackers | 2 | 24 | 109 | 457 | 2 | 17 | 4 | 0.5 | 4 | 0.6 | 3 | 41 | 0.9 | 142 | 27 | 5 | 73 | 0.1 | 0.1 | 1.5 | 34 |
Rusk toast | 1 | 10 | 41 | 170 | 1 | 7 | N/A | 0.6 | 1 | 0.1 | 0 | 3 | 0.3 | 25 | 25 | 4 | 15 | tr | 0.04 | 0.7 | 10 |
Rye wafers, plain | 2 | 20 | 67 | 279 | 2 | 16 | tr | 4.6 | tr | tr | 0 | 8 | 1.2 | 159 | 99 | 24 | 67 | 0.1 | 0.06 | 0.7 | 9 |
Saltine (oyster, soda, soup) | 4 | 12 | 51 | 215 | 1 | 9 | tr | 0.4 | 1 | 0.2 | 0 | 8 | 0.7 | 129 | 18 | 3 | 12 | tr | 0.05 | 0.9 | 26 |
Saltine (oyster, soda, soup), unsalted top | 4 | 12 | 52 | 218 | 1 | 9 | 0 | 0.4 | 1 | 0.4 | 0 | 14 | 0.6 | 92 | 15 | 3 | 13 | 0.1 | 0.06 | 0.9 | 23 |
Standard-type (snack-type) (Ritz™) | 4 | 12 | 60 | 252 | 1 | 7 | tr | 0.2 | 3 | 0.5 | 0 | 14 | 0.4 | 102 | 16 | 3 | 27 | tr | 0.04 | 0.7 | 17 |
Standard-type, reduced sodium (Ritz™) | 4 | 12 | 60 | 252 | 1 | 7 | tr | 0.2 | 3 | 0.5 | 0 | 14 | 0.4 | 45 | 43 | 3 | 27 | tr | 0.04 | 0.7 | 17 |
Wheat crackers | 4 | 20 | 95 | 396 | 2 | 13 | 1 | 1.4 | 3 | 2 | 0 | 10 | 1 | 173 | 60 | 12 | 44 | 0.1 | 0.07 | 1.4 | 37 |
Wheat crackers, low fat | 4 | 18 | 79 | 330 | 2 | 12 | 2 | 0.9 | 2 | 1.2 | tr | 34 | 0.7 | 112 | 72 | 13 | 52 | 0.1 | 0.1 | 1.3 | 28 |
Whole wheat crackers | 4 | 16 | 71 | 296 | 1 | 11 | tr | 1.7 | 3 | 0.5 | 0 | 8 | 0.5 | 105 | 48 | 16 | 47 | tr | 0.02 | 1.1 | 4 |
Serving sizes for ready-to-eat cereals vary. Be sure to check the amount specified for 1 serving on the Nutrition Facts table (i.e., 1 serving of All Bran ™ is 125 mL but 1 serving of Cheerios ™ is 250 mL) |
Food Name | Measure | Weight (g) | Energy (kcal) | Energy (kJ) | Protein (g) | Carbohydrate (g) | Total Sugar (g) | Total Dietary Fibre (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Calcium (mg) | Iron (mg) | Sodium (mg) | Potassium (mg) | Magnesium (mg) | Phosphorus (mg) | Thiamin (mg) | Riboflavin (mg) | Niacin (NE) | Folate (DFE) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Baked Goods | |||||||||||||||||||||
Biscuits, Croissants, and Muffins | |||||||||||||||||||||
Biscuit, plain or buttermilk, fast food | 1 | 51 | 186 | 776 | 3 | 25 | 2 | 0.7 | 8 | 1.3 | 1 | 25 | 1.7 | 537 | 114 | 9 | 219 | 0.2 | 0.15 | 2.4 | 58 |
Biscuit, plain or buttermilk, from mix, baked | 1 | 30 | 97 | 404 | 2 | 14 | 3 | 0.4 | 4 | 1 | 2 | 54 | 0.6 | 273 | 55 | 7 | 136 | 0.1 | 0.11 | 1.4 | 31 |
Biscuit, plain or buttermilk, homemade | 1 | 60 | 212 | 888 | 4 | 27 | 1 | 0.9 | 10 | 2.6 | 2 | 141 | 1.7 | 348 | 73 | 11 | 98 | 0.2 | 0.19 | 2.6 | 57 |
Biscuit, plain, refrigerated dough, baked | 1 | 27 | 93 | 391 | 2 | 13 | tr | 0.4 | 4 | 1 | 0 | 5 | 0.7 | 325 | 42 | 4 | 104 | 0.1 | 0.06 | 1.2 | 37 |
Croissant, butter | 1 | 57 | 231 | 968 | 5 | 26 | 6 | 1.5 | 12 | 6.6 | 38 | 21 | 1.2 | 424 | 67 | 9 | 60 | 0.2 | 0.14 | 2.2 | 74 |
Muffin, blueberry, from mix, prepared | 1 | 54 | 149 | 623 | 3 | 24 | N/A | N/A | 5 | 1.2 | 32 | 14 | 0.6 | 216 | 41 | 6 | 93 | 0.1 | 0.17 | 1.9 | 61 |
Muffin, bran, from mix, prepared | 1 | 55 | 159 | 666 | 4 | 27 | N/A | N/A | 5 | 1.4 | 32 | 18 | 1.5 | 271 | 84 | 33 | 189 | 0.1 | 0.13 | 2.9 | 38 |
Muffin, bran, homemade | 1 | 57 | 199 | 833 | 4 | 32 | 13 | 3.7 | 8 | 0.9 | 23 | 82 | 2.3 | 242 | 363 | 80 | 129 | 0.1 | 0.16 | 3 | 37 |
Muffin, carrot, commercial | 1 | 113 | 344 | 1439 | 7 | 49 | 17 | 1.9 | 14 | 1.6 | 34 | 100 | 2.2 | 396 | 208 | 18 | 117 | 0.3 | 0.31 | 4.1 | 90 |
Muffin, chocolate chip, commercial | 1 | 113 | 366 | 1530 | 8 | 53 | 16 | 2.4 | 14 | 5.3 | 37 | 116 | 2.9 | 341 | 192 | 34 | 147 | 0.3 | 0.35 | 4.6 | 102 |
Muffin, fruit, commercial | 1 | 113 | 313 | 1309 | 6 | 54 | 22 | 2.9 | 7 | 1.6 | 34 | 64 | 1.8 | 505 | 139 | 18 | 223 | 0.2 | 0.14 | 2.5 | 129 |
Muffin, fruit, homemade | 1 | 57 | 162 | 679 | 4 | 23 | N/A | 0.9 | 6 | 1.2 | 21 | 108 | 1.3 | 251 | 70 | 9 | 83 | 0.2 | 0.16 | 2 | 42 |
Cookies, Granola Bars and Other Bars | |||||||||||||||||||||
Bars | |||||||||||||||||||||
Breakfast bar, Oatmeal to Go™ | 1 | 47 | 197 | 825 | 3 | 33 | 10 | 2.4 | 5 | 0.9 | tr | 17 | 4.2 | 202 | 102 | N/A | N/A | 0.7 | N/A | 1.7 | N/A |
Cereal bar, fruit filled (Nutri-Grain™) | 1 | 37 | 135 | 566 | 2 | 26 | 14 | 1.2 | 3 | 0.5 | tr | 17 | 0.6 | 96 | 72 | 3 | 43 | 0.1 | 0.04 | 0.8 | N/A |
Granola bar, hard, chocolate chip | 1 | 24 | 105 | 440 | 2 | 17 | N/A | 1.1 | 4 | 2.7 | 0 | 18 | 0.7 | 83 | 60 | 17 | 49 | tr | 0.02 | 0.7 | 3 |
Granola bar, hard, plain | 1 | 25 | 118 | 493 | 3 | 16 | N/A | 1.3 | 5 | 0.6 | 0 | 15 | 0.7 | 74 | 84 | 24 | 69 | 0.1 | 0.03 | 1.1 | 6 |
Granola bar, soft, chocolate chip, graham and -marshmallow | 1 | 26 | 109 | 454 | 1 | 20 | 6 | 1 | 3 | 0.6 | 0 | 6 | 0.6 | 90 | 48 | 18 | 53 | tr | 0.04 | 0.5 | 3 |
Granola bar, soft, nuts and raisins | 1 | 28 | 127 | 532 | 2 | 18 | N/A | 1.6 | 6 | 2.7 | tr | 24 | 0.6 | 71 | 110 | 25 | 67 | 0.1 | 0.05 | 1.2 | 8 |
Granola bar, soft, peanut butter, chocolate coated | 1 | 37 | 188 | 788 | 4 | 20 | N/A | 1 | 12 | 6.3 | 4 | 40 | 0.5 | 71 | 125 | 25 | 84 | tr | 0.08 | 2 | 9 |
Granola bar, soft, plain | 1 | 28 | 124 | 519 | 2 | 19 | N/A | 1.3 | 5 | 2 | tr | 29 | 0.7 | 78 | 91 | 21 | 64 | 0.1 | 0.05 | 0.6 | 7 |
Muffin bar (Hop&Go™, Sweet Mornings™) | 1 | 50 | 178 | 746 | 2 | 30 | 18 | 0.6 | 6 | 1 | 20 | 7 | 0.8 | 175 | 64 | 7 | 26 | 0.1 | 0.1 | 1.4 | 33 |
Cookies | |||||||||||||||||||||
Chocolate chip, commercial | 2 | 20 | 98 | 409 | 1 | 13 | 7 | 0.6 | 5 | 1.5 | N/A | 7 | 0.7 | 59 | 30 | 10 | 23 | tr | 0.05 | 0.7 | 20 |
Chocolate chip, homemade | 2 | 32 | 156 | 653 | 2 | 19 | N/A | 0.9 | 9 | 2.6 | 10 | 12 | 0.8 | 116 | 72 | 18 | 32 | 0.1 | 0.06 | 0.8 | 15 |
Chocolate chip, refrigerated dough, baked | 2 | 24 | 118 | 494 | 1 | 16 | N/A | 0.4 | 5 | 1.9 | 6 | 7 | 0.6 | 56 | 48 | 6 | 18 | tr | 0.05 | 0.7 | 17 |
Chocolate coated marshmallow | 2 | 30 | 129 | 541 | 1 | 21 | 14 | 0.6 | 4 | 2.2 | tr | 6 | 0.9 | 46 | 43 | 11 | 29 | tr | 0.06 | 0.4 | 11 |
Chocolate sandwich | 2 | 20 | 93 | 390 | 1 | 14 | 8 | 0.6 | 4 | 1.8 | 0 | 4 | 2.1 | 97 | 37 | 10 | 18 | tr | 0.03 | 0.8 | 17 |
Coconut macaroons, homemade | 2 | 48 | 194 | 811 | 2 | 35 | 34 | 0.9 | 6 | 5.4 | 0 | 3 | 0.4 | 119 | 75 | 10 | 21 | tr | 0.05 | 0.4 | 2 |
Fig | 2 | 32 | 111 | 466 | 1 | 23 | 15 | 1.5 | 2 | 0.4 | 0 | 20 | 0.9 | 112 | 66 | 9 | 20 | 0.1 | 0.07 | 0.8 | 17 |
Ginger snaps | 2 | 14 | 58 | 244 | 1 | 11 | 3 | 0.3 | 1 | 0.3 | 0 | 11 | 0.9 | 92 | 48 | 7 | 12 | tr | 0.04 | 0.6 | 20 |
Graham crackers, plain or honey | 2 | 14 | 59 | 248 | 1 | 11 | 4 | 0.4 | 1 | 0.2 | 0 | 3 | 0.5 | 85 | 19 | 4 | 15 | tr | 0.04 | 0.8 | 9 |
Molasses | 2 | 30 | 129 | 539 | 2 | 22 | 5 | 0.3 | 4 | 1 | 0 | 22 | 1.9 | 138 | 104 | 16 | 29 | 0.1 | 0.08 | 1.3 | 44 |
Oatmeal, with raisins, commercial | 2 | 26 | 117 | 489 | 2 | 18 | 6 | 0.7 | 5 | 1.2 | 0 | 10 | 0.7 | 100 | 37 | 9 | 36 | 0.1 | 0.06 | 1 | 19 |
Oatmeal, without raisins, homemade | 2 | 30 | 134 | 561 | 2 | 20 | N/A | 0.7 | 5 | 1.1 | 11 | 32 | 0.8 | 179 | 55 | 13 | 50 | 0.1 | 0.05 | 0.8 | 14 |
Peanut butter sandwich | 2 | 28 | 134 | 560 | 2 | 18 | 10 | 0.5 | 6 | 1.4 | 0 | 15 | 0.7 | 103 | 54 | 14 | 53 | 0.1 | 0.07 | 1.6 | 26 |
Peanut butter, homemade | 2 | 40 | 190 | 794 | 4 | 24 | N/A | 1.5 | 10 | 1.8 | 12 | 16 | 0.9 | 207 | 92 | 16 | 46 | 0.1 | 0.08 | 2.1 | 32 |
Shortbread, commercial, plain | 2 | 16 | 80 | 336 | 1 | 10 | 2 | 0.3 | 4 | 1 | 3 | 6 | 0.4 | 73 | 16 | 3 | 17 | 0.1 | 0.05 | 0.8 | 18 |
Shortbread, homemade | 2 | 33 | 185 | 773 | 2 | 19 | 7 | 0.5 | 12 | 7.3 | 31 | 6 | 0.7 | 130 | 20 | 4 | 20 | 0.1 | 0.08 | 1.3 | 32 |
Animal crackers (arrowroot, social tea) | 2 | 10 | 45 | 187 | 1 | 7 | 1 | 0.2 | 1 | 0.3 | 0 | 4 | 0.3 | 39 | 10 | 2 | 11 | tr | 0.03 | 0.5 | 17 |
Sugar cookies, commercial | 2 | 30 | 143 | 600 | 2 | 20 | 11 | 0.2 | 6 | 1.6 | 15 | 6 | 0.6 | 107 | 19 | 4 | 24 | 0.1 | 0.06 | 1.2 | 25 |
Sugar cookies, homemade | 2 | 32 | 142 | 592 | 2 | 25 | 16 | 0.4 | 4 | 1.1 | 8 | 18 | 0.6 | 72 | 23 | 3 | 23 | 0.1 | 0.07 | 1 | 24 |
Vanilla wafers | 2 | 12 | 57 | 237 | 1 | 9 | N/A | 0.2 | 2 | 0.6 | 0 | 3 | 0.3 | 37 | 13 | 1 | 8 | tr | 0.03 | 0.5 | 8 |
Cakes | |||||||||||||||||||||
Angelfood, commercial (25 cm diam) | 1/12 | 28 | 73 | 306 | 2 | 16 | N/A | 0.4 | tr | tr | 0 | 40 | 0.1 | 212 | 26 | 3 | 9 | tr | 0.14 | 0.6 | 16 |
Angelfood, from mix (25 cm diam) | 1/12 | 50 | 129 | 538 | 3 | 29 | 15 | 0.1 | tr | tr | 0 | 42 | 0.1 | 255 | 68 | 4 | 116 | tr | 0.1 | 0.7 | 14 |
Banana bread, homemade (11 cm X 6 cm X 1 cm) | 1 slice | 60 | 196 | 818 | 3 | 33 | N/A | 0.7 | 6 | 1.3 | 26 | 13 | 0.8 | 181 | 80 | 8 | 35 | 0.1 | 0.12 | 1.4 | 29 |
Boston cream pie, commercial | 1/6 | 92 | 232 | 970 | 2 | 39 | 33 | 1.3 | 8 | 2.2 | 34 | 21 | 0.3 | 132 | 36 | 6 | 45 | 0.4 | 0.25 | 0.7 | 17 |
Brownies, commercial (5 cm X 5 cm) | 1 square | 34 | 138 | 576 | 2 | 22 | 12 | 0.7 | 6 | 1.4 | 6 | 10 | 0.8 | 106 | 51 | 11 | 34 | 0 | 0.07 | 0.9 | 24 |
Brownies, homemade (5 cm X 5 cm) | 1 square | 36 | 168 | 702 | 2 | 18 | N/A | 0.8 | 10 | 2.6 | 26 | 21 | 0.7 | 123 | 63 | 19 | 48 | 0.1 | 0.07 | 0.8 | 14 |
Carrot, homemade with cream cheese icing (2 layer, 23 cm diam) | 1/12 | 133 | 542 | 2266 | 5 | 70 | 52 | 1.5 | 28 | 3.8 | 73 | 49 | 1.6 | 201 | 131 | 10 | 70 | 0.2 | 0.22 | 2.7 | 57 |
Cheesecake, commercial (15 cm diam) | 1/6 | 100 | 321 | 1342 | 6 | 26 | N/A | 0.4 | 23 | 9.9 | 55 | 51 | 0.6 | 207 | 90 | 11 | 93 | tr | 0.19 | 1.3 | 20 |
Cheesecake, from mix, no-bake type (20 cm diam) | 1/8 | 149 | 407 | 1702 | 8 | 53 | N/A | 2.8 | 19 | 9.9 | 43 | 255 | 0.7 | 564 | 313 | 28 | 347 | 0.2 | 0.39 | 2.4 | 57 |
Cheesecake, plain, homemade with cherry topping (20 cm diam) | 1/8 | 168 | 459 | 1920 | 11 | 55 | 45 | 0.8 | 23 | 8.8 | 75 | 65 | 1.6 | 496 | 146 | 12 | 124 | tr | 0.24 | 2.8 | 23 |
Chocolate, from mix, with icing (23 cm diam) | 1/12 | 109 | 362 | 1513 | 4 | 61 | 47 | 2 | 13 | 1.9 | 43 | 63 | 1.6 | 396 | 177 | 27 | 141 | 0.1 | 0.13 | 1.9 | 26 |
Chocolate, frozen, commercial, with chocolate icing (1 layer, 5 cm X 20 cm diam) | 1/6 | 85 | 282 | 1180 | 3 | 48 | 37 | 2 | 10 | 1 | 33 | 49 | 1 | 309 | 138 | 21 | 110 | N/A | N/A | 1 | 20 |
Chocolate, homemade, with icing (2 layer, 23 cm diam) | 1/12 | 109 | 408 | 1706 | 4 | 67 | 52 | 1.9 | 16 | 5 | 28 | 66 | 2.5 | 253 | 138 | 34 | 91 | 0.1 | 0.15 | 2 | 36 |
Coffee cake, cinnamon with crumb topping, commercial | 1/10 | 57 | 237 | 991 | 4 | 26 | N/A | 1.1 | 13 | 3.3 | 18 | 31 | 1.1 | 199 | 70 | 12 | 61 | 0.1 | 0.13 | 1.7 | 46 |
Coffee cake, cinnamon with crumb topping, from mix (20 cm X 15 cm) | 1/10 | 45 | 142 | 596 | 2 | 24 | 13 | 0.5 | 4 | 0.8 | 22 | 61 | 0.6 | 189 | 50 | 8 | 96 | 0.1 | 0.08 | 1.2 | 33 |
Fruitcake, commercial | 1 piece | 43 | 139 | 583 | 1 | 26 | 13 | 1.6 | 4 | 0.5 | 2 | 14 | 0.9 | 116 | 66 | 7 | 22 | tr | 0.04 | 0.6 | 14 |
Gingerbread, from mix (23 cm X 23 cm) | 1/9 | 69 | 212 | 889 | 3 | 35 | 22 | 0.8 | 7 | 1.8 | 22 | 47 | 2.3 | 315 | 166 | 11 | 113 | 0.1 | 0.13 | 1.9 | 28 |
Pound cake, homemade (23 cm X 13 cm X 7.5 cm) | 1/10 | 91 | 391 | 1633 | 5 | 42 | 22 | 0.4 | 23 | 4.1 | 96 | 22 | 2.1 | 368 | 66 | 7 | 59 | 0.2 | 0.23 | 3 | 62 |
Shortcake, biscuit-type, homemade (4 cm X 7.5 cm diam) | 1 | 75 | 234 | 978 | 5 | 34 | 8 | 1 | 8 | 2.4 | 28 | 106 | 1.7 | 459 | 96 | 12 | 100 | 0.2 | 0.24 | 3.1 | 72 |
Sponge, commercial, individual shell | 1 | 25 | 72 | 302 | 1 | 15 | 9 | 0.1 | 1 | 0.2 | 26 | 18 | 0.7 | 61 | 25 | 3 | 34 | 0 | 0.07 | 0.8 | 18 |
Sponge, homemade (25 cm diam) | 1/12 | 63 | 187 | 782 | 5 | 36 | N/A | 0.2 | 3 | 0.8 | 107 | 26 | 1 | 144 | 89 | 6 | 63 | 0.1 | 0.19 | 1.7 | 33 |
White, from mix, with icing (2 layer, 23 cm diam) | 1/12 | 109 | 363 | 1518 | 3 | 66 | 51 | 0.9 | 10 | 1.6 | N/A | 41 | 0.9 | 342 | 76 | 15 | 138 | 0.1 | 0.12 | 1.9 | 47 |
White, homemade, with icing (2 layer, 23 cm diam) | 1/12 | 109 | 371 | 1553 | 3 | 70 | 56 | 0.3 | 9 | 2.5 | 1 | 50 | 1.3 | 205 | 55 | 5 | 41 | 0.1 | 0.14 | 1.9 | 33 |
White, frozen, commercial, with icing (1 layer, 5 cm X 20 cm diam) | 1/6 | 85 | 283 | 1184 | 2 | 52 | 40 | 1 | 8 | 1 | 0 | 32 | 1 | 266 | 59 | 12 | 108 | N/A | N/A | 1 | 37 |
Yellow, from mix, with icing (2 layer, 23 cm diam) | 1/12 | 109 | 363 | 1519 | 4 | 64 | 47 | 0.9 | 11 | 2 | 46 | 60 | 1.1 | 338 | 74 | 15 | 137 | 0.1 | 0.14 | 2 | 57 |
Pies | |||||||||||||||||||||
Apple, commercial, 2 crust (23 cm diam) | 1/8 | 125 | 296 | 1239 | 2 | 43 | 20 | 2 | 14 | 4.7 | 0 | 14 | 0.6 | 333 | 81 | 9 | 30 | tr | 0.03 | 0.9 | 54 |
Apple, homemade, 2 crust (23 cm diam) | 1/8 | 155 | 411 | 1717 | 4 | 58 | N/A | 2.3 | 19 | 4.7 | 0 | 11 | 1.7 | 327 | 122 | 11 | 43 | 0.2 | 0.17 | 2.7 | 59 |
Banana cream, from mix, no-bake type (23 cm diam) | 1/8 | 92 | 231 | 966 | 3 | 29 | N/A | 0.6 | 12 | 6.4 | 27 | 67 | 0.4 | 267 | 104 | 11 | 154 | 0.1 | 0.13 | 1.4 | 28 |
Butter tart | 1 | 54 | 248 | 1038 | 2 | 29 | 15 | 0.7 | 14 | 5.6 | 30 | 22 | 1.1 | 164 | 109 | 10 | 35 | 0.1 | 0.1 | 1.5 | 35 |
Cherry, commercial, 2 crust (23 cm diam) | 1/8 | 125 | 325 | 1359 | 3 | 50 | 18 | 1 | 14 | 3.2 | 0 | 15 | 2 | 308 | 101 | 10 | 36 | 0.2 | 0.16 | 2.5 | 50 |
Chocolate cream, commercial (20 cm diam) | 1/6 | 113 | 344 | 1436 | 3 | 38 | N/A | 2.3 | 22 | 5.6 | 6 | 41 | 1.2 | 154 | 144 | 24 | 77 | tr | 0.12 | 1.4 | 19 |
Coconut cream, commercial (20 cm diam) | 1/6 | 64 | 191 | 797 | 1 | 24 | 23 | 0.8 | 11 | 4.5 | 0 | 19 | 0.5 | 163 | 42 | 13 | 54 | tr | 0.05 | 0.4 | 5 |
Fried pie, fruit (13 cm X 10 cm) | 1 | 128 | 404 | 1692 | 4 | 55 | 27 | 3.3 | 21 | 3.1 | 0 | 28 | 1.6 | 479 | 83 | 13 | 55 | 0.2 | 0.14 | 2.7 | 36 |
Lemon meringue, commercial (20 cm diam) | 1/6 | 113 | 303 | 1267 | 2 | 53 | 27 | 1.4 | 10 | 2 | 51 | 63 | 0.7 | 165 | 101 | 17 | 119 | 0.1 | 0.24 | 1.1 | 40 |
Mincemeat pie, homemade, 2 crust (23 cm diam) | 1/8 | 165 | 477 | 1995 | 4 | 79 | 47 | 4.3 | 18 | 4.4 | 0 | 36 | 2.5 | 419 | 335 | 23 | 69 | 0.2 | 0.17 | 2.7 | 59 |
Pecan, commercial (20 cm diam) | 1/6 | 113 | 452 | 1890 | 5 | 65 | 32 | 4 | 21 | 4 | 36 | 19 | 1.2 | 479 | 84 | 20 | 87 | 0.1 | 0.14 | 1.5 | 61 |
Pumpkin, commercial (20 cm diam) | 1/6 | 109 | 229 | 957 | 4 | 30 | 15 | 2.9 | 10 | 1.9 | 22 | 65 | 1.5 | 307 | 168 | 16 | 77 | 0.2 | 0.22 | 1.9 | 35 |
Sugar pie, homemade, 1 crust | 1/8 | 88 | 407 | 1703 | 3 | 31 | 18 | 0.5 | 31 | 17.3 | 84 | 61 | 1.1 | 81 | 139 | 13 | 59 | 0.1 | 0.15 | 1.6 | 34 |
Other Baked Goods | |||||||||||||||||||||
Apple crisp, homemade | 125 mL | 128 | 206 | 863 | 2 | 39 | 25 | 1.8 | 4 | 0.9 | 0 | 45 | 1 | 449 | 100 | 10 | 36 | 0.1 | 0.1 | N/A | 31 |
Bread pudding with raisins, homemade | 125 mL | 106 | 162 | 677 | 6 | 24 | 15 | 0.9 | 5 | 1.8 | 61 | 124 | 1.2 | 252 | 228 | 18 | 111 | 0.1 | 0.26 | 2.1 | 31 |
Danish pastry, cinnamon (11 cm diam) | 1 | 65 | 262 | 1095 | 5 | 29 | 13 | 0.8 | 15 | 3.7 | 14 | 46 | 1.3 | 241 | 81 | 12 | 70 | 0.2 | 0.17 | 2.8 | 60 |
Danish pastry, fruit (11 cm diam) | 1 | 71 | 263 | 1102 | 4 | 34 | 20 | 1.3 | 13 | 3.5 | 81 | 33 | 1.3 | 251 | 59 | 11 | 63 | 0.2 | 0.16 | 2.2 | 49 |
Date squares, homemade | 1 square | 61 | 226 | 944 | 3 | 37 | N/A | 2.3 | 8 | 4.7 | 20 | 21 | 2 | 241 | 154 | 23 | 61 | 0.2 | 0.08 | 1.7 | 31 |
Doughnut, cake-type, plain (8 cm diam) | 1 | 47 | 198 | 828 | 2 | 23 | 11 | 0.7 | 11 | 1.7 | 17 | 21 | 0.9 | 257 | 60 | 9 | 126 | 0.1 | 0.11 | 1.4 | 39 |
Doughnut, cake-type, plain, chocolate coated (9 cm diam) | 1 | 57 | 270 | 1130 | 3 | 27 | 13 | 1.1 | 18 | 4.6 | 35 | 20 | 1.4 | 245 | 112 | 23 | 115 | 0.1 | 0.06 | 1.4 | 39 |
Doughnut, yeast-leavened, honey bun, glazed (9 cm x 6 cm) | 1 | 60 | 242 | 1011 | 4 | 27 | 14 | 0.7 | 14 | 3.5 | 4 | 26 | 1.2 | 205 | 65 | 13 | 56 | 0.2 | 0.13 | 2.5 | 41 |
Doughnut, yeast-leavened, jelly filled (9 cm X 6 cm) | 1 | 85 | 289 | 1209 | 5 | 33 | 18 | 0.8 | 16 | 4.1 | 22 | 21 | 1.5 | 249 | 67 | 17 | 72 | 0.3 | 0.12 | 2.8 | 88 |
Eclairs, custard filled, chocolate glaze | 1 | 100 | 262 | 1096 | 6 | 24 | 7 | 0.6 | 16 | 4.1 | 127 | 63 | 1.2 | 337 | 117 | 15 | 107 | 0.1 | 0.27 | 2.1 | 63 |
Rice Krispies Squares™, commercial | 1 square | 22 | 91 | 381 | 1 | 18 | N/A | 0.1 | 2 | 0.3 | 0 | 1 | 0.3 | 77 | 9 | 3 | 9 | 0.3 | 0.3 | 3.7 | 38 |
Toaster pastries (Pop-Tarts™), brown sugar & cinnamon | 1 | 50 | 206 | 862 | 3 | 34 | N/A | 0.5 | 7 | 1.8 | 0 | 17 | 2 | 212 | 57 | 12 | 67 | 0.2 | 0.29 | 2.8 | 21 |
Toaster pastries (Pop-Tarts™), fruit, frosted | 1 | 55 | 215 | 900 | 2 | 39 | 20 | 0.4 | 6 | 1.5 | 0 | 16 | 3.9 | 387 | 81 | 13 | 75 | 0.2 | 0.2 | N/A | 39 |
You may wonder why the nutrition label of a food reports 0 grams of trans fat when hydrogenated oil, partly hydrogenated oil or shortening are listed as ingredients. If the amount of trans fat is lower than 0.2 g per serving, it can be rounded down to 0 g per serving. |
Food Name | Measure | Weight (g) | Energy (kcal) | Energy (kJ) | Protein (g) | Carbohydrate (g) | Total Sugar (g) | Total Dietary Fibre (g) | Total Fat (g) | Calcium (mg) | Iron (mg) | Sodium (mg) | Potassium (mg) | Magnesium (mg) | Phosphorus (mg) | Vitamin A (RAE) | Beta-carotene (mcg) | Lycopene (mcg) | Folate (DFE) | Vitamin C (mg) | Vitamin B12 (mcg) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Vegetables and Vegetable Products | |||||||||||||||||||||
Vegetables | |||||||||||||||||||||
Alfalfa sprouts, raw | 60 mL | 8 | 2 | 10 | tr | tr | tr | 0.2 | tr | 3 | 0.1 | 1 | 7 | 2 | 6 | 1 | 7 | 0 | 3 | 1 | 0 |
Artichoke hearts, canned in water | 1 heart | 27 | 13 | 56 | 1 | 3 | tr | 1 | tr | 12 | 0.3 | 74 | 95 | 16 | 23 | 2 | 28 | 0 | 14 | 3 | 0 |
Artichoke hearts, marinated in oil | 1 heart | 28 | 27 | 111 | 1 | 3 | tr | 1 | 2 | 12 | 0.3 | 79 | 93 | 16 | 23 | 2 | 28 | 0 | 13 | 3 | 0 |
Artichoke, boiled, drained | 1 medium | 120 | 60 | 251 | 4 | 13 | 1 | 4.7 | tr | 54 | 1.5 | 114 | 425 | 72 | 103 | 11 | 127 | 0 | 61 | 12 | 0 |
Asparagus, canned, drained | 6 spears | 108 | 21 | 85 | 2 | 3 | 1 | 1.5 | 1 | 17 | 2 | 310 | 186 | 11 | 46 | 44 | 532 | 26 | 104 | 20 | 0 |
Asparagus, fresh or frozen, boiled, drained | 6 spears | 90 | 18 | 75 | 2 | 3 | 1 | 1.6 | tr | 18 | 0.7 | 8 | 178 | 11 | 46 | 41 | 489 | 24 | 128 | 14 | 0 |
Bean sprouts, stir-fried | 125 mL | 66 | 33 | 137 | 3 | 7 | N/A | 1.2 | tr | 9 | 1.2 | 6 | 143 | 22 | 52 | 1 | 12 | N/A | 46 | 10 | 0 |
Beans, lima, frozen, boiled, drained | 125 mL | 95 | 100 | 417 | 6 | 18 | 1 | 4 | tr | 27 | 1.9 | 28 | 391 | 53 | 107 | 8 | 95 | 0 | 15 | 6 | 0 |
Beans, snap (green, yellow, Italian), canned, drained | 125 mL | 71 | 14 | 60 | 1 | 3 | 1 | 1.5 | tr | 19 | 0.6 | 187 | 78 | 9 | 14 | 16 | 186 | 0 | 23 | 2 | 0 |
Beans, snap (green, yellow, Italian), fresh or frozen, boiled, drained | 125 mL | 71 | 22 | 94 | 1 | 5 | 1 | 1.9 | tr | 33 | 0.5 | 4 | 97 | 15 | 21 | 22 | 269 | 0 | 20 | 5 | 0 |
Beets, pickled, sliced, not drained | 125 mL | 120 | 78 | 326 | 1 | 20 | N/A | 2.2 | tr | 13 | 0.5 | 317 | 177 | 18 | 20 | 1 | 7 | N/A | 32 | 3 | 0 |
Beets, sliced, boiled, drained | 125 mL | 90 | 40 | 165 | 2 | 9 | 7 | 1.8 | tr | 14 | 0.7 | 69 | 274 | 21 | 34 | 2 | 19 | 0 | 72 | 3 | 0 |
Beets, sliced, canned, drained | 125 mL | 90 | 28 | 117 | 1 | 6 | 5 | 1.9 | tr | 13 | 1.6 | 174 | 133 | 15 | 15 | 1 | 13 | 0 | 27 | 6 | 0 |
Belgium endive, raw | 1 endive | 53 | 9 | 38 | tr | 2 | N/A | 1.6 | tr | 10 | 0.1 | 1 | 112 | 5 | 14 | 1 | 9 | N/A | 20 | 1 | 0 |
Bok Choy, Pak-Choi, shredded, boiled, drained | 125 mL | 90 | 11 | 45 | 1 | 2 | 1 | 0.9 | tr | 84 | 0.9 | 31 | 333 | 10 | 26 | 190 | 2289 | 0 | 37 | 23 | 0 |
Broccoli, chopped, boiled, drained | 125 mL | 82 | 29 | 120 | 2 | 6 | 1 | 2 | tr | 33 | 0.6 | 34 | 241 | 17 | 55 | 81 | 973 | 0 | 89 | 53 | 0 |
Broccoli, chopped, raw | 125 mL | 46 | 16 | 66 | 1 | 3 | 1 | 1.1 | tr | 22 | 0.3 | 15 | 147 | 10 | 31 | 15 | 178 | 0 | 29 | 41 | 0 |
Broccoli, frozen spears, boiled, drained | 125 mL | 97 | 27 | 114 | 3 | 5 | 1 | 2.3 | tr | 50 | 0.6 | 23 | 175 | 19 | 53 | 54 | 645 | 0 | 29 | 39 | 0 |
Brussels sprouts, fresh or frozen, boiled, drained | 4 sprouts | 84 | 33 | 137 | 3 | 6 | 2 | 3.2 | tr | 26 | 0.7 | 15 | 255 | 16 | 47 | 36 | 428 | 0 | 68 | 45 | 0 |
Cabbage, green, shredded, boiled, drained | 125 mL | 79 | 17 | 73 | 1 | 4 | 2 | 1.3 | tr | 25 | 0.1 | 6 | 77 | 6 | 12 | 6 | 59 | 0 | 16 | 16 | 0 |
Cabbage, green, shredded, raw | 125 mL | 37 | 9 | 37 | 1 | 2 | 1 | 0.7 | tr | 17 | 0.2 | 7 | 91 | 6 | 9 | 3 | 33 | 0 | 16 | 12 | 0 |
Cabbage, napa, shredded, boiled, drained | 125 mL | 58 | 7 | 29 | 1 | 1 | N/A | N/A | tr | 17 | 0.4 | 6 | 50 | 5 | 11 | 7 | 77 | 0 | 25 | 2 | 0 |
Cabbage, red, shredded, raw | 125 mL | 37 | 11 | 48 | 1 | 3 | 1 | 0.8 | tr | 17 | 0.3 | 10 | 90 | 6 | 11 | 21 | 248 | 7 | 7 | 21 | 0 |
Carrots, baby, raw | 8 | 80 | 28 | 117 | 1 | 7 | 4 | 1.4 | tr | 26 | 0.7 | 62 | 190 | 8 | 22 | 552 | 5113 | 0 | 26 | 7 | 0 |
Carrots, fresh or frozen, boiled, drained | 125 mL | 77 | 28 | 116 | 1 | 6 | 3 | 1.9 | tr | 25 | 0.3 | 45 | 165 | 8 | 24 | 652 | 6333 | 1 | 10 | 2 | 0 |
Carrots, raw | 1 medium | 61 | 25 | 104 | 1 | 6 | 3 | 1.5 | tr | 20 | 0.2 | 42 | 195 | 7 | 21 | 367 | 3522 | 1 | 12 | 4 | 0 |
Cauliflower, pieces, boiled, drained | 125 mL | 66 | 15 | 63 | 1 | 3 | 1 | 1.8 | tr | 10 | 0.2 | 10 | 93 | 6 | 21 | 1 | 5 | 0 | 29 | 29 | 0 |
Cauliflower, pieces, raw | 125 mL | 53 | 13 | 55 | 1 | 3 | 1 | 0.9 | tr | 12 | 0.2 | 16 | 160 | 8 | 23 | 1 | 4 | 0 | 30 | 25 | 0 |
Celery, raw | 1 stalk | 40 | 6 | 24 | tr | 1 | 1 | 0.6 | tr | 16 | 0.1 | 32 | 104 | 4 | 10 | 9 | 108 | 0 | 14 | 1 | 0 |
Corn, sweet, canned, cream style | 125 mL | 135 | 97 | 407 | 2 | 25 | 4 | 1.8 | 1 | 4 | 0.5 | 385 | 181 | 23 | 69 | 5 | 41 | 0 | 61 | 6 | 0 |
Corn, sweet, canned, niblets | 125 mL | 111 | 88 | 366 | 3 | 22 | 4 | 2.3 | 1 | 6 | 0.5 | 302 | 206 | 26 | 71 | 4 | 37 | 0 | 54 | 6 | 0 |
Corn, sweet, on or off cob, fresh or frozen, boiled, drained | 125 mL | 87 | 82 | 343 | 3 | 19 | 3 | 2 | 1 | 2 | 0.5 | 8 | 209 | 26 | 79 | 7 | 50 | 0 | 35 | 4 | 0 |
Cucumber, peeled, raw | 4 slices | 28 | 3 | 14 | tr | 1 | tr | 0.2 | tr | 4 | 0.1 | 1 | 38 | 3 | 6 | 1 | 9 | 0 | 4 | 1 | 0 |
Edamame | 125 mL | 82 | 100 | 417 | 9 | 8 | 2 | 4.3 | 4 | 52 | 1.9 | 5 | 357 | 52 | 138 | N/A | N/A | N/A | 255 | 5 | 0 |
Eggplant, pieces, boiled, drained | 125 mL | 52 | 18 | 76 | tr | 5 | 2 | 1.3 | tr | 3 | 0.1 | 1 | 64 | 6 | 8 | 1 | 12 | 0 | 7 | 1 | 0 |
Fiddleheads, frozen, boiled | 125 mL | 98 | 33 | 139 | 4 | 6 | N/A | 0.9 | tr | 27 | 1 | tr | 244 | 26 | 78 | 171 | 1911 | N/A | N/A | 22 | 0 |
Fireweed leaves, raw | 125 mL | 12 | 13 | 52 | 1 | 2 | N/A | 1.3 | tr | 52 | 0.3 | 4 | 60 | 19 | 13 | 22 | 262 | N/A | 14 | tr | 0 |
Hearts of palm, canned | 2 | 66 | 18 | 77 | 2 | 3 | N/A | 1.6 | tr | 38 | 2.1 | 281 | 117 | 25 | 43 | 0 | 0 | N/A | 26 | 5 | 0 |
Kale, chopped, boiled, drained | 125 mL | 69 | 19 | 80 | 1 | 4 | 1 | 1.4 | tr | 49 | 0.6 | 16 | 157 | 12 | 19 | 468 | 5613 | 0 | 9 | 28 | 0 |
Leeks, chopped, boiled, drained | 125 mL | 55 | 17 | 71 | tr | 4 | N/A | 0.5 | tr | 16 | 0.6 | 5 | 48 | 8 | 9 | 1 | 15 | N/A | 13 | 2 | 0 |
Lettuce, Boston, shredded | 250 mL | 58 | 8 | 31 | 1 | 1 | 1 | 0.6 | tr | 20 | 0.7 | 3 | 138 | 8 | 19 | 96 | 1155 | 0 | 42 | 2 | 0 |
Lettuce, iceberg, shredded | 250 mL | 58 | 8 | 34 | 1 | 2 | 1 | 0.7 | tr | 10 | 0.2 | 6 | 82 | 4 | 12 | 15 | 174 | 0 | 17 | 2 | 0 |
Lettuce, looseleaf, shredded | 250 mL | 59 | 9 | 37 | 1 | 2 | tr | 0.8 | tr | 21 | 0.5 | 17 | 115 | 8 | 17 | 219 | 2629 | 0 | 22 | 11 | 0 |
Lettuce, romaine, shredded | 250 mL | 59 | 10 | 42 | 1 | 2 | 1 | 1.2 | tr | 20 | 0.6 | 5 | 146 | 8 | 18 | 172 | 2062 | 0 | 80 | 14 | 0 |
Lettuce, spring mix (mesclun) | 250 mL | 58 | 12 | 50 | 1 | 2 | tr | 1.1 | tr | 43 | 0.7 | 21 | 202 | 19 | 23 | 124 | 1489 | 0 | 62 | 9 | 0 |
Mushrooms, pieces, canned, drained | 125 mL | 82 | 21 | 87 | 2 | 4 | 2 | 2.3 | tr | 9 | 0.7 | 350 | 106 | 12 | 54 | 0 | 0 | 0 | 10 | 1 | 0 |
Mushrooms, portobello, grilled | 125 mL | 85 | 30 | 124 | 4 | 4 | 0 | 1.9 | 1 | 3 | 0.5 | 9 | 443 | 13 | 128 | 0 | 0 | 0 | 16 | 0 | 0 |
Mushrooms, raw | 3 medium | 54 | 12 | 50 | 2 | 2 | 1 | 0.6 | tr | 2 | 0.3 | 2 | 170 | 5 | 46 | 0 | 0 | 0 | 9 | 1 | 0.02 |
Mushrooms, shiitake, sliced, stir-fried | 125 mL | 57 | 27 | 115 | 2 | 4 | tr | 2.1 | tr | 1 | 0.3 | 3 | 186 | 11 | 63 | 0 | 0 | 0 | 8 | 0 | 0 |
Mushrooms, white, sliced, stir-fried | 125 mL | 57 | 15 | 62 | 2 | 2 | 0 | 1 | tr | 2 | 0.1 | 7 | 226 | 6 | 60 | 0 | 0 | 0 | 11 | 0 | 0 |
Onions, green (scallion), raw | 1 medium | 15 | 5 | 20 | tr | 1 | tr | 0.4 | tr | 11 | 0.2 | 2 | 41 | 3 | 6 | 8 | 90 | 0 | 10 | 3 | 0 |
Onions, yellow, chopped, raw | 60 mL | 41 | 17 | 71 | tr | 4 | 2 | 0.6 | tr | 9 | 0.1 | 1 | 58 | 4 | 11 | 0 | tr | 0 | 8 | 3 | 0 |
Onions, yellow, chopped, sauteed | 125 mL | 46 | 61 | 254 | tr | 4 | 2 | 0.8 | 5 | 9 | 0.1 | 6 | 61 | 4 | 15 | N/A | N/A | N/A | N/A | 1 | 0 |
Parsnip, sliced, boiled, drained | 125 mL | 82 | 59 | 245 | 1 | 14 | 4 | 2.7 | tr | 30 | 0.5 | 8 | 302 | 24 | 57 | 0 | 0 | 0 | 48 | 11 | 0 |
Peas, green, canned, drained | 125 mL | 90 | 62 | 260 | 4 | 11 | 4 | 4 | tr | 18 | 0.9 | 226 | 155 | 15 | 60 | 24 | 287 | 0 | 40 | 9 | 0 |
Peas, green, frozen, boiled, drained | 125 mL | 85 | 66 | 276 | 4 | 12 | 4 | 3.7 | tr | 20 | 1.3 | 61 | 93 | 19 | 65 | 89 | 1057 | 0 | 50 | 8 | 0 |
Peas, snowpeas, boiled, drained | 125 mL | 85 | 36 | 149 | 3 | 6 | 3 | 2.4 | tr | 36 | 1.7 | 3 | 203 | 22 | 46 | 44 | 505 | 0 | 25 | 40 | 0 |
Peas, snowpeas, raw | 10 | 34 | 14 | 60 | 1 | 3 | 1 | 0.6 | tr | 15 | 0.7 | 1 | 68 | 8 | 18 | 18 | 214 | 0 | 14 | 20 | 0 |
Pepper, jalapeno, raw | 1 | 14 | 4 | 18 | tr | 1 | tr | 0.4 | tr | 1 | 0.1 | tr | 30 | 3 | 4 | 6 | 64 | 0 | 7 | 6 | 0 |
Pepper, sweet, green, raw | 1/2 | 82 | 16 | 69 | 1 | 4 | 2 | 1.2 | tr | 8 | 0.3 | 2 | 144 | 8 | 16 | 15 | 171 | 0 | 9 | 66 | 0 |
Pepper, sweet, green, sauteed | 125 mL | 74 | 95 | 396 | 1 | 3 | 2 | 1.3 | 9 | 6 | 0.2 | 13 | 100 | 6 | 11 | 8 | 101 | 0 | 1 | 132 | 0 |
Pepper, sweet, red, raw | 1/2 | 60 | 15 | 65 | 1 | 4 | 2 | 0.8 | tr | 4 | 0.3 | 1 | 126 | 7 | 15 | 93 | 966 | 183 | 11 | 113 | 0 |
Pepper, sweet, red, sauteed | 125 mL | 74 | 99 | 413 | 1 | 5 | 3 | 1.3 | 9 | 5 | 0.4 | 16 | 144 | 9 | 17 | 98 | 1169 | 361 | 1 | 121 | 0 |
Pepper, sweet, yellow, raw | 1/2 | 93 | 25 | 105 | 1 | 6 | N/A | 0.8 | tr | 10 | 0.4 | 2 | 197 | 11 | 22 | 9 | 112 | N/A | 24 | 171 | 0 |
Pepper, sweet, yellow, sauteed | 125 mL | 74 | 36 | 149 | 1 | 5 | 0 | 0.6 | 2 | 9 | 0.3 | 175 | 153 | 9 | 18 | 30 | 86 | 0 | 19 | 132 | tr |
Potato, baked, flesh | 1 | 156 | 145 | 607 | 3 | 34 | 3 | 3.4 | tr | 8 | 0.5 | 8 | 610 | 39 | 78 | 0 | 0 | 0 | 14 | 20 | 0 |
Potato, baked, flesh and skin | 1 | 173 | 161 | 673 | 4 | 37 | 2 | 3.8 | tr | 26 | 1.9 | 17 | 926 | 48 | 121 | 2 | 10 | 0 | 48 | 17 | 0 |
Potato, boiled without skin | 1 | 135 | 116 | 486 | 2 | 27 | 1 | 1.9 | tr | 11 | 0.4 | 7 | 443 | 27 | 54 | 0 | 3 | 0 | 12 | 10 | 0 |
Potato, boiled, flesh and skin | 1 | 150 | 129 | 540 | 3 | 30 | 1 | 2.5 | tr | 13 | 1.3 | 7 | 572 | 34 | 67 | 0 | 0 | 0 | 15 | 18 | 0 |
Potato, canned, drained | 4 | 140 | 84 | 351 | 2 | 19 | N/A | 1.3 | tr | 7 | 1.8 | 307 | 321 | 20 | 39 | 0 | 0 | 0 | 8 | 7 | 0 |
Potato, microwaved, flesh and skin | 1 | 202 | 212 | 887 | 5 | 49 | N/A | 5.1 | tr | 22 | 2.5 | 16 | 903 | 55 | 212 | 0 | 0 | 0 | 24 | 31 | 0 |
Potato, microwaved, peeled after cooking | 1 | 156 | 156 | 652 | 3 | 36 | N/A | 3.4 | tr | 8 | 0.6 | 11 | 641 | 39 | 170 | 0 | 0 | 0 | 19 | 24 | 0 |
Potatoes, French fried, frozen, home-prepared in oven | 20 strips | 48 | 96 | 403 | 2 | 15 | tr | 1.6 | 4 | 4 | 0.6 | 14 | 201 | 11 | 40 | 0 | 1 | 0 | 6 | 5 | 0 |
Potatoes, hashed brown, plain, frozen, heated | 125 mL | 82 | 180 | 752 | 3 | 23 | 1 | 1.8 | 9 | 12 | 1.2 | 28 | 359 | 14 | 59 | 0 | 0 | 0 | 6 | 5 | 0 |
Potatoes, mashed, dried, with 2% milk and margarine | 125 mL | 111 | 107 | 447 | 3 | 15 | 2 | 1.1 | 4 | 46 | 0.2 | 284 | 235 | 15 | 59 | 61 | 2 | 0 | 8 | 14 | 0.13 |
Potatoes, mashed, homemade with 2% milk and margarine | 125 mL | 111 | 116 | 487 | 2 | 19 | N/A | 2.2 | 4 | 29 | 0.3 | 327 | 321 | 20 | 51 | 19 | N/A | 0 | 9 | 7 | 0.06 |
Potatoes, scalloped, from mix with water, with 2% milk and margarine | 125 mL | 129 | 120 | 502 | 3 | 16 | 2 | 1 | 5 | 66 | 0.4 | 420 | 243 | 17 | 81 | 64 | 1 | 0 | 8 | 3 | 0.11 |
Potatoes, scalloped, homemade | 125 mL | 129 | 111 | 466 | 4 | 14 | N/A | 2.5 | 5 | 74 | 0.7 | 434 | 489 | 25 | 82 | N/A | 83 | 0 | 16 | 14 | 0 |
Pumpkin, canned | 125 mL | 129 | 44 | 184 | 1 | 10 | 4 | 3.8 | tr | 34 | 1.8 | 6 | 267 | 30 | 45 | 1007 | 8983 | 0 | 16 | 5 | 0 |
Radicchio, chopped | 125 mL | 21 | 5 | 20 | tr | 1 | tr | 0.2 | tr | 4 | 0.1 | 5 | 64 | 3 | 8 | tr | 3 | 0 | 13 | 2 | 0 |
Radishes | 3 medium | 14 | 2 | 9 | tr | tr | tr | 0.2 | tr | 3 | tr | 5 | 31 | 1 | 3 | 0 | 1 | 0 | 3 | 2 | 0 |
Rutabaga (yellow turnip), diced, boiled, drained | 125 mL | 90 | 35 | 146 | 1 | 8 | 5 | 1.6 | tr | 43 | 0.5 | 18 | 293 | 21 | 50 | 13 | 1 | 0 | 13 | 17 | 0 |
Sauerkraut, canned, not drained | 125 mL | 75 | 14 | 59 | 1 | 3 | 1 | 1.9 | tr | 23 | 1.1 | 496 | 128 | 10 | 15 | 1 | 6 | 0 | 18 | 11 | 0 |
Seaweed, dulse, dried | 60 mL | 4 | 8 | 35 | 1 | 1 | tr | 0.1 | tr | 17 | 0.4 | 11 | 84 | tr | 14 | 62 | 740 | N/A | 35 | 9 | 0 |
Spinach, boiled, drained | 125 mL | 95 | 22 | 91 | 3 | 4 | tr | 2.3 | tr | 129 | 3.4 | 67 | 443 | 83 | 53 | 498 | 5980 | 0 | 139 | 9 | 0 |
Spinach, chopped, raw | 250 mL | 32 | 7 | 30 | 1 | 1 | tr | 0.7 | tr | 31 | 0.9 | 25 | 177 | 25 | 16 | 149 | 1783 | 0 | 61 | 9 | 0 |
Squash, acorn, cubed, baked | 125 mL | 108 | 61 | 253 | 1 | 16 | N/A | 2.1 | tr | 48 | 1 | 4 | 473 | 47 | 49 | 23 | 277 | N/A | 21 | 12 | 0 |
Squash, butternut, cubed, baked | 125 mL | 108 | 43 | 181 | 1 | 11 | 2 | 1.8 | tr | 44 | 0.6 | 4 | 308 | 31 | 29 | 413 | 4950 | 0 | 21 | 16 | 0 |
Squash, spaghetti, baked | 125 mL | 82 | 22 | 93 | 1 | 5 | 2 | 0.9 | tr | 17 | 0.3 | 15 | 96 | 9 | 11 | 5 | 48 | 0 | 7 | 3 | 0 |
Sweet potato, baked, peeled after cooking | 1/2 | 57 | 51 | 214 | 1 | 12 | 5 | 1.9 | tr | 22 | 0.4 | 21 | 271 | 15 | 31 | 548 | 6560 | 0 | 3 | 11 | 0 |
Sweet potato, boiled without skin | 1/2 | 76 | 57 | 240 | 1 | 13 | 4 | 1.9 | tr | 20 | 0.5 | 20 | 174 | 14 | 24 | 594 | 7130 | 0 | 5 | 10 | 0 |
Swiss chard, chopped, boiled, drained | 125 mL | 92 | 18 | 78 | 2 | 4 | 1 | 1.9 | tr | 54 | 2.1 | 165 | 508 | 80 | 31 | 283 | 3376 | 0 | 8 | 17 | 0 |
Tomatoes, canned, stewed | 125 mL | 135 | 35 | 147 | 1 | 8 | 6 | 1.4 | tr | 46 | 1.8 | 298 | 279 | 16 | 27 | 12 | 140 | 5436 | 7 | 11 | 0 |
Tomatoes, canned, whole | 125 mL | 127 | 22 | 90 | 1 | 5 | 3 | 1 | tr | 39 | 1.2 | 162 | 238 | 14 | 24 | 8 | 89 | 3423 | 10 | 18 | 0 |
Tomatoes, raw | 1 | 123 | 22 | 92 | 1 | 5 | 3 | 1.5 | tr | 12 | 0.3 | 6 | 292 | 14 | 30 | 52 | 552 | 3165 | 18 | 16 | 0 |
Tomatoes, sun-dried | 1 piece | 2 | 5 | 22 | tr | 1 | 1 | 0.2 | tr | 2 | 0.2 | 42 | 69 | 4 | 7 | 1 | 10 | 815 | 1 | 1 | 0 |
Tomatoes, sun-dried, packed in oil, drained | 1 piece | 3 | 6 | 27 | tr | 1 | N/A | 0.2 | tr | 1 | 0.1 | 8 | 47 | 2 | 4 | 2 | 23 | N/A | 1 | 3 | 0 |
Turnip (white turnip), cubed, boiled, drained | 125 mL | 82 | 18 | 76 | 1 | 4 | 2 | 1.6 | tr | 27 | 0.1 | 13 | 146 | 7 | 21 | 0 | 0 | 0 | 7 | 10 | 0 |
Vegetables, Asian mix (broccoli, carrots, green beans, "mini corn", snow peas, sweet red pepper), frozen, boiled, drained | 125 mL | 74 | 29 | 122 | 1 | 6 | 2 | 1.8 | tr | 24 | 0.5 | 15 | 128 | 13 | 32 | 192 | 1878 | tr | 23 | 22 | 0 |
Vegetables, broccoli and cauliflower, frozen, boiled, drained | 125 mL | 95 | 22 | 93 | 2 | 4 | 1 | 2.4 | tr | 33 | 0.5 | 20 | 152 | 14 | 38 | 27 | 322 | 0 | 34 | 34 | 0 |
Vegetables, mixed (corn, lima beans, snap beans, peas, carrots), frozen, boiled, drained | 125 mL | 96 | 63 | 262 | 3 | 13 | 3 | 2.8 | tr | 24 | 0.8 | 34 | 163 | 21 | 49 | 206 | 2002 | 0 | 18 | 3 | 0 |
Vegetables, peas and carrots, canned, not drained | 125 mL | 135 | 51 | 214 | 3 | 11 | N/A | 2.7 | tr | 31 | 1 | 350 | 135 | 19 | 62 | 389 | 0 | N/A | 24 | 9 | 0 |
Zucchini, raw, slices | 4 | 40 | 6 | 27 | tr | 1 | 1 | 0.4 | tr | 6 | 0.1 | 4 | 104 | 7 | 15 | 4 | 48 | 0 | 11 | 7 | 0 |
Zucchini, sliced, boiled, drained | 125 mL | 95 | 15 | 64 | 1 | 4 | 2 | 1.3 | tr | 12 | 0.3 | 3 | 241 | 21 | 38 | 53 | 637 | 0 | 16 | 4 | 0 |
Vegetable Juices and Other Products | |||||||||||||||||||||
Carrot juice | 125 mL | 125 | 50 | 208 | 1 | 12 | 5 | 1 | tr | 30 | 0.6 | 36 | 364 | 17 | 52 | 966 | 11599 | 2 | 5 | 11 | 0 |
Coleslaw with dressing, homemade | 125 mL | 63 | 44 | 183 | 1 | 8 | N/A | 1 | 2 | 29 | 0.4 | 15 | 115 | 6 | 20 | 34 | 87 | N/A | 17 | 21 | 0 |
Potato salad, homemade | 125 mL | 132 | 205 | 858 | 4 | 14 | 3 | 1.4 | 15 | 28 | 0.7 | 579 | 276 | 17 | 66 | 57 | 183 | 0 | 22 | 17 | 0.2 |
Tomato clam cocktail | 125 mL | 128 | 61 | 257 | 1 | 14 | 4 | 0.5 | tr | 10 | 0.2 | 462 | 114 | 6 | 14 | 9 | 163 | 3807 | 10 | 6 | 0.04 |
Tomato juice | 125 mL | 128 | 22 | 91 | 1 | 5 | 5 | 0.9 | tr | 13 | 0.6 | 345 | 294 | 14 | 23 | 30 | 347 | 11602 | 26 | 10 | 0 |
Tomato juice, without added salt | 125 mL | 184 | 31 | 131 | 1 | 8 | 7 | 0.7 | tr | 18 | 0.8 | 18 | 421 | 20 | 33 | 42 | N/A | 16611 | 37 | 34 | 0 |
Tomato sauce for spaghetti, canned | 125 mL | 132 | 143 | 600 | 2 | 21 | N/A | 1.9 | 6 | 37 | 0.9 | 652 | 505 | 32 | 47 | 82 | 967 | N/A | 28 | 15 | 0 |
Tomato sauce, canned | 125 mL | 129 | 41 | 173 | 2 | 10 | 6 | 1.9 | tr | 17 | 1.3 | 678 | 428 | 21 | 34 | 22 | 271 | 19612 | 12 | 8 | 0 |
Vegetable juice cocktail | 125 mL | 128 | 24 | 101 | 1 | 6 | 4 | 0.7 | tr | 14 | 0.5 | 345 | 247 | 14 | 22 | 100 | 1061 | 12351 | 27 | 35 | 0 |
Vegetable juice cocktail, low sodium | 125 mL | 128 | 28 | 118 | 1 | 6 | 5 | 1 | tr | 14 | 0.5 | 89 | 247 | 14 | 22 | 66 | 1061 | 12350 | 27 | 35 | 0 |
Lycopene is a pigment responsible for the red colour of tomatoes, guava, papaya and a few other fruits. Processed tomato products like juice, sauce, paste and ketchup contain high amounts of lycopene. |
Food Name | Measure | Weight (g) | Energy (kcal) | Energy (kJ) | Protein (g) | Carbohydrate (g) | Total Sugar (g) | Total Dietary Fibre (g) | Total Fat (g) | Calcium (mg) | Iron (mg) | Sodium (mg) | Potassium (mg) | Magnesium (mg) | Phosphorus (mg) | Vitamin A (RAE) | Beta-carotene (mcg) | Lycopene (mcg) | Folate (DFE) | Vitamin C (mg) | Vitamin B12 (mcg) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Fruit and Fruit Juices | |||||||||||||||||||||
Fruit | |||||||||||||||||||||
Apple with skin (7 cm.diam) | 1 | 138 | 72 | 300 | tr | 19 | 14 | 2.6 | tr | 8 | 0.2 | 1 | 148 | 7 | 15 | 4 | 37 | 0 | 4 | 6 | 0 |
Applesauce, unsweetened | 125 mL | 129 | 55 | 232 | tr | 15 | 13 | 1.5 | tr | 4 | 0.2 | 3 | 97 | 4 | 9 | 1 | 17 | 0 | 1 | 13 | 0 |
Apricots, dried | 3 | 21 | 67 | 281 | 1 | 17 | N/A | 1.2 | tr | 13 | 1.3 | 3 | 389 | 13 | 33 | 133 | 0 | 0 | 1 | 2 | 0 |
Apricots, raw | 3 | 105 | 50 | 211 | 1 | 12 | 10 | 2.1 | tr | 14 | 0.4 | 1 | 272 | 11 | 24 | 101 | 1149 | 0 | 9 | 11 | 0 |
Avocado | 1/2 | 101 | 161 | 672 | 2 | 9 | 1 | 6.7 | 15 | 12 | 0.6 | 7 | 487 | 29 | 52 | 7 | 62 | 0 | 81 | 10 | 0 |
Banana | 1 | 118 | 105 | 439 | 1 | 27 | 14 | 2.1 | tr | 6 | 0.3 | 1 | 422 | 32 | 26 | 4 | 31 | 0 | 24 | 10 | 0 |
Blackberries | 125 mL | 76 | 33 | 137 | 1 | 7 | 4 | 4 | tr | 22 | 0.5 | 1 | 123 | 15 | 17 | 8 | 97 | 0 | 19 | 16 | 0 |
Blueberries, frozen, unsweetened | 125 mL | 82 | 42 | 174 | tr | 10 | 7 | 2.6 | 1 | 7 | 0.1 | 1 | 44 | 4 | 9 | 2 | 23 | 0 | 6 | 2 | 0 |
Blueberries, raw | 125 mL | 77 | 44 | 182 | 1 | 11 | 8 | 2 | tr | 5 | 0.2 | 1 | 59 | 5 | 9 | 2 | 25 | 0 | 5 | 7 | 0 |
Cherries, sweet | 10 | 68 | 43 | 179 | 1 | 11 | 9 | 1.4 | tr | 9 | 0.2 | 0 | 151 | 7 | 14 | 2 | 26 | 0 | 3 | 5 | 0 |
Clementine | 1 | 74 | 35 | 146 | 1 | 9 | 7 | 1.3 | tr | 22 | 0.1 | 1 | 131 | 7 | 16 | N/A | N/A | N/A | 18 | 36 | 0 |
Cranberries, dried, sweetened | 60 mL | 31 | 95 | 396 | tr | 25 | 20 | 1.8 | tr | 3 | 0.2 | 1 | 12 | 2 | 2 | 0 | 0 | 0 | 0 | tr | 0 |
Dates, dried | 3 | 25 | 70 | 294 | 1 | 19 | 16 | 2 | tr | 10 | 0.3 | tr | 163 | 11 | 15 | 0 | 1 | 0 | 5 | tr | 0 |
Figs, dried | 2 | 17 | 42 | 175 | 1 | 11 | 8 | 1.6 | tr | 27 | 0.3 | 2 | 114 | 11 | 11 | tr | 1 | 0 | 2 | tr | 0 |
Figs, raw | 1 | 50 | 37 | 155 | tr | 10 | 8 | 1.5 | tr | 18 | 0.2 | 1 | 116 | 9 | 7 | 4 | 43 | 0 | 3 | 1 | 0 |
Fruit cocktail, canned, juice pack | 125 mL | 125 | 58 | 240 | 1 | 15 | 14 | 1.3 | tr | 10 | 0.3 | 5 | 119 | 9 | 18 | 19 | 193 | 0 | 4 | 3 | 0 |
Fruit cocktail, canned, light syrup pack | 125 mL | 128 | 73 | 304 | 1 | 19 | 18 | 1.3 | tr | 8 | 0.4 | 8 | 114 | 6 | 14 | 13 | 133 | 0 | 4 | 2 | 0 |
Fruit salad, tropical, canned, heavy syrup pack | 125 mL | 136 | 117 | 489 | 1 | 30 | N/A | 1.8 | tr | 18 | 0.7 | 3 | 178 | 18 | 10 | 8 | 102 | N/A | 12 | 24 | 0 |
Fruit salad, tropical, canned, juice pack | 125 mL | 131 | 70 | 272 | 1 | 18 | 16 | 1.1 | tr | 17 | 0.3 | 4 | 160 | 14 | 10 | 8 | 96 | 0 | 4 | 16 | 0 |
Grapefruit, pink or red | 1/2 | 123 | 52 | 216 | 1 | 13 | 8 | 2 | tr | 27 | 0.1 | 0 | 166 | 11 | 22 | 71 | 844 | 1745 | 16 | 38 | 0 |
Grapefruit, white | 1/2 | 118 | 39 | 163 | 1 | 10 | 9 | 2.1 | tr | 14 | 0.1 | 0 | 175 | 11 | 9 | 2 | 17 | 0 | 12 | 39 | 0 |
Grapes | 20 | 100 | 69 | 289 | 1 | 18 | 15 | 1.2 | tr | 10 | 0.4 | 2 | 191 | 7 | 20 | 3 | 39 | 0 | 2 | 11 | 0 |
Groundcherries | 10 | 49 | 26 | 108 | 1 | 5 | N/A | N/A | tr | 4 | 0.5 | tr | 75 | N/A | 19 | 17 | 210 | N/A | 3 | 5 | 0 |
Kiwifruit | 1 | 76 | 46 | 194 | 1 | 11 | 7 | 2.3 | tr | 26 | 0.2 | 2 | 237 | 13 | 26 | 3 | 40 | 0 | 19 | 70 | 0 |
Lychees (litchis) | 10 | 96 | 63 | 265 | 1 | 16 | 15 | 1.2 | tr | 5 | 0.3 | 1 | 164 | 10 | 30 | 0 | 0 | 0 | 13 | 69 | 0 |
Mango | 1/2 | 104 | 67 | 282 | 1 | 18 | 15 | 1.9 | tr | 10 | 0.1 | 2 | 161 | 9 | 11 | 39 | 461 | 0 | 14 | 29 | 0 |
Melon, cantaloupe, cubes | 125 mL | 85 | 29 | 120 | 1 | 7 | 7 | 0.6 | tr | 8 | 0.2 | 14 | 226 | 10 | 13 | 143 | 1708 | 0 | 18 | 31 | 0 |
Melon, honeydew, cubes | 125 mL | 90 | 32 | 136 | tr | 8 | 7 | 0.7 | tr | 5 | 0.2 | 16 | 205 | 9 | 10 | 3 | 27 | 0 | 17 | 16 | 0 |
Melon, watermelon, cubes | 125 mL | 80 | 24 | 100 | tr | 6 | 5 | 0.3 | tr | 6 | 0.2 | 1 | 90 | 8 | 9 | 22 | 243 | 3639 | 2 | 7 | 0 |
Nectarine | 1 | 136 | 60 | 250 | 1 | 14 | 11 | 2.3 | tr | 8 | 0.4 | 0 | 273 | 12 | 35 | 18 | 204 | 0 | 7 | 7 | 0 |
Orange | 1 | 131 | 62 | 258 | 1 | 15 | 12 | 2.3 | tr | 52 | 0.1 | 0 | 237 | 13 | 18 | 8 | 93 | 0 | 39 | 70 | 0 |
Papaya, cubes | 125 mL | 74 | 29 | 121 | tr | 7 | 4 | 1.3 | tr | 18 | 0.1 | 2 | 190 | 7 | 4 | 17 | 204 | 0 | 28 | 46 | 0 |
Peach | 1 | 98 | 38 | 160 | 1 | 9 | 8 | 1.9 | tr | 6 | 0.2 | 0 | 186 | 9 | 20 | 16 | 159 | 0 | 3 | 6 | 0 |
Peach, canned halves or slices, juice pack | 125 mL | 132 | 58 | 243 | 1 | 15 | 14 | 1.7 | tr | 8 | 0.4 | 5 | 169 | 9 | 22 | 25 | 250 | 0 | 4 | 5 | 0 |
Peach, canned halves or slices, light syrup pack | 125 mL | 133 | 72 | 300 | 1 | 19 | 18 | 1.7 | tr | 4 | 0.5 | 7 | 129 | 7 | 15 | 24 | 233 | 0 | 4 | 9 | 0 |
Peach, canned halves or slices, water pack | 125 mL | 129 | 31 | 129 | 1 | 8 | 6 | 1.7 | tr | 3 | 0.4 | 4 | 128 | 6 | 13 | 35 | 340 | 0 | 4 | 4 | 0 |
Pear with skin | 1 | 166 | 96 | 403 | 1 | 26 | 16 | 5 | tr | 15 | 0.3 | 2 | 198 | 12 | 18 | 2 | 22 | 0 | 12 | 7 | 0 |
Pear, canned halves, juice pack | 125 mL | 131 | 66 | 274 | tr | 17 | 13 | 2.1 | tr | 12 | 0.4 | 5 | 126 | 9 | 16 | 0 | 4 | 0 | 1 | 2 | 0 |
Pear, canned halves, light syrup pack | 125 mL | 133 | 76 | 316 | tr | 20 | 16 | 2.1 | tr | 7 | 0.4 | 7 | 88 | 5 | 9 | 0 | 0 | 0 | 1 | 2 | 0 |
Pear, canned halves, water pack | 125 mL | 128 | 37 | 155 | tr | 10 | 8 | 2 | tr | 5 | 0.3 | 3 | 68 | 5 | 9 | 0 | 0 | 0 | 1 | 1 | 0 |
Pineapple, canned, juice pack | 125 mL | 132 | 79 | 330 | 1 | 21 | 19 | 1.2 | tr | 18 | 0.4 | 1 | 160 | 18 | 8 | 3 | 30 | 0 | 7 | 12 | 0 |
Pineapple, cubes | 125 mL | 82 | 42 | 174 | tr | 11 | 8 | 1.1 | tr | 11 | 0.2 | 1 | 88 | 10 | 7 | 2 | 28 | 0 | 16 | 46 | 0 |
Plantain, baked or boiled, sliced | 125 mL | 81 | 94 | 395 | 1 | 25 | 11 | 1.9 | tr | 2 | 0.5 | 4 | 378 | 26 | 23 | 37 | 300 | 0 | 21 | 9 | 0 |
Plum | 1 | 66 | 30 | 127 | tr | 8 | 7 | 1.1 | tr | 4 | 0.1 | 0 | 104 | 5 | 11 | 11 | 125 | 0 | 3 | 6 | 0 |
Pomegranate (9.5 cm diam) | 1/2 | 77 | 53 | 220 | 1 | 13 | 13 | 0.5 | tr | 2 | 0.2 | 2 | 200 | 2 | 6 | 2 | 31 | 0 | 5 | 5 | 0 |
Prunes, dried | 3 | 25 | 60 | 253 | 1 | 16 | 10 | 1.8 | tr | 11 | 0.2 | 1 | 184 | 10 | 17 | 10 | 99 | 0 | 1 | tr | 0 |
Prunes, dried, cooked, without added sugar | 60 mL | 63 | 67 | 281 | 1 | 18 | 16 | 3.6 | tr | 12 | 0.3 | 1 | 202 | 11 | 19 | 11 | 109 | 0 | 0 | 2 | 0 |
Raisins | 60 mL | 37 | 110 | 460 | 1 | 29 | 22 | 1.3 | tr | 18 | 0.7 | 4 | 275 | 12 | 37 | 0 | 0 | 0 | 2 | 1 | 0 |
Raspberries | 125 mL | 65 | 34 | 141 | 1 | 8 | 3 | 4.2 | tr | 16 | 0.4 | 1 | 98 | 14 | 19 | 1 | 8 | 0 | 14 | 17 | 0 |
Rhubarb, frozen, cooked, with added sugar | 125 mL | 127 | 147 | 615 | tr | 40 | 36 | 2.5 | tr | 184 | 0.3 | 1 | 122 | 15 | 10 | 5 | 56 | 0 | 6 | 4 | 0 |
Strawberries | 7 | 84 | 27 | 113 | 1 | 6 | 4 | 1.9 | tr | 13 | 0.4 | 1 | 129 | 11 | 20 | 1 | 6 | 0 | 20 | 49 | 0 |
Strawberries, frozen, unsweetened | 125 mL | 117 | 41 | 170 | 1 | 11 | 5 | 1.8 | tr | 19 | 0.9 | 2 | 173 | 13 | 15 | 2 | 32 | 0 | 20 | 48 | 0 |
Tangerine (mandarin) | 1 | 84 | 45 | 186 | 1 | 11 | 9 | 1.5 | tr | 31 | 0.1 | 2 | 139 | 10 | 17 | 11 | 130 | 0 | 13 | 22 | 0 |
Tangerine (mandarin), canned, juice pack, drained | 125 mL | 100 | 38 | 159 | 1 | 9 | 8 | 1.2 | tr | 12 | 0.3 | 5 | 136 | 11 | 11 | 25 | 298 | 0 | 5 | 34 | 0 |
Fruit Juices | |||||||||||||||||||||
Apple juice, ready-to-drink, vitamin C added | 125 mL | 126 | 59 | 249 | tr | 15 | 14 | 0.1 | tr | 9 | 0.5 | 4 | 150 | 4 | 9 | 0 | 0 | 0 | tr | 52 | 0 |
Cranberry juice cocktail, ready-to-drink, vitamin C added | 125 mL | 134 | 76 | 318 | 0 | 19 | 16 | 0.1 | tr | 4 | 0.2 | 3 | 24 | 3 | 3 | 0 | 0 | 0 | 0 | 48 | 0 |
Cranberry juice, unsweetened, ready-to-drink | 125 mL | 134 | 61 | 257 | 1 | 16 | 16 | 0.1 | tr | 11 | 0.3 | 3 | 103 | 8 | 17 | 3 | 36 | 0 | 1 | 12 | 0 |
Cranberry-apple juice-drink, ready-to-drink, low Calorie, vitamin C added | 125 mL | 127 | 24 | 100 | tr | 6 | 6 | 0.1 | 0 | 13 | 0.1 | 6 | 57 | 4 | 1 | 1 | 8 | 0 | 0 | 41 | 0 |
Grape juice, frozen, sweetened, diluted, vitamin C added | 125 mL | 132 | 67 | 281 | tr | 17 | 17 | 0.1 | tr | 5 | 0.1 | 3 | 28 | 5 | 5 | 0 | 7 | 0 | 1 | 20 | 0 |
Grape juice, ready-to-drink, vitamin C added | 125 mL | 132 | 81 | 337 | 1 | 20 | 20 | 0.1 | tr | 12 | 0.3 | 4 | 174 | 13 | 15 | 0 | 7 | 0 | 4 | 32 | 0 |
Grapefruit juice, ready-to-drink unsweetened or freshly squeezed | 125 mL | 130 | 50 | 210 | 1 | 12 | 12 | 0.4 | tr | 10 | 0.3 | 1 | 206 | 14 | 17 | 1 | 11 | 0 | 13 | 44 | 0 |
Grapefruit juice, ready-to-drink, sweetened | 125 mL | 132 | 61 | 254 | 1 | 15 | 15 | 0.1 | tr | 11 | 0.5 | 3 | 214 | 13 | 15 | 0 | 4 | 0 | 13 | 36 | 0 |
Lemon juice, canned or bottled | 15 mL | 15 | 3 | 14 | tr | 1 | tr | 0.1 | tr | 2 | tr | 3 | 16 | 1 | 1 | tr | tr | 0 | 2 | 4 | 0 |
Lime juice, canned or bottled | 15 mL | 16 | 3 | 14 | tr | 1 | tr | 0.1 | tr | 2 | tr | 2 | 12 | 1 | 2 | tr | 2 | 0 | 1 | 1 | 0 |
Nectar, apricot | 125 mL | 133 | 74 | 310 | tr | 19 | 18 | 0.8 | tr | 9 | 0.5 | 4 | 151 | 7 | 12 | 88 | 1042 | 0 | 1 | 44 | 0 |
Nectar, mango | 125 mL | 133 | 68 | 281 | tr | 17 | 17 | 0.4 | tr | 23 | 0.5 | 7 | 32 | 4 | 3 | 46 | 533 | 0 | 9 | 20 | 0 |
Orange and grapefruit juice, ready-to-drink | 125 mL | 130 | 56 | 235 | 1 | 13 | 13 | 0.1 | tr | 10 | 0.6 | 4 | 206 | 13 | 18 | 8 | 26 | 0 | 18 | 38 | 0 |
Orange juice, frozen, diluted | 125 mL | 132 | 59 | 247 | 1 | 14 | 11 | 0.3 | tr | 12 | 0.1 | 1 | 250 | 13 | 21 | 7 | 22 | 0 | 58 | 51 | 0 |
Orange juice, ready-to-drink | 125 mL | 132 | 58 | 242 | 1 | 13 | N/A | 0.3 | tr | 13 | 0.2 | 1 | 250 | 14 | 14 | 5 | 61 | 0 | 24 | 43 | 0 |
Orange juice, ready-to-drink, refrigerated, vitamin D and calcium added | 125 mL | 132 | 58 | 242 | 1 | 13 | N/A | 0.3 | tr | 185 | 0.2 | 1 | 250 | 14 | 14 | 5 | N/A | 0 | N/A | 43 | 0 |
Orange, strawberry and banana juice, ready-to-drink | 125 mL | 124 | 57 | 237 | 1 | 15 | 13 | 0.2 | tr | 14 | 0.3 | 5 | 124 | 12 | 15 | 1 | 21 | 0 | 21 | 31 | 0 |
Pineapple juice, ready-to-drink, vitamin C added | 125 mL | 132 | 74 | 309 | tr | 18 | 13 | 0.3 | tr | 22 | 0.3 | 1 | 177 | 17 | 11 | 0 | 4 | 0 | 30 | 32 | 0 |
Pomegranate juice, ready-to-drink | 125 mL | 128 | 72 | 300 | 0 | 20 | 17 | 0 | 0 | 0 | 0 | 5 | 215 | N/A | N/A | 0 | N/A | N/A | N/A | 0 | 0 |
Prune juice, ready-to-drink | 125 mL | 135 | 96 | 402 | 1 | 24 | 22 | 1.4 | tr | 16 | 1.6 | 5 | 373 | 19 | 34 | 0 | 3 | 0 | 0 | 6 | 0 |
Did you know that fruit «juice» does not contain added sugar? You can tell if sugar or sweeteners have been added to a product by looking for the words «drink», «beverage», «cocktail» or «punch». |
Food Name | Measure | Weight (g) | Energy (kcal) | Energy (kJ) | Protein (g) | Carbohydrate (g) | Total Sugar (g) | Total Fat ( ) | Saturated Fat (g) | Cholesterol (g) | Calcium (mg) | Iron (mg) | Sodium (mg) | Potassium (mg) | Magnesium (mg) | Phosphorus (mg) | Vitamin A (RAE) | Vitamin D (mcg) | Folate (DFE) | Vitamin B12 (mcg) | Riboflavin (mg) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Dairy Foods and Other Related Products | |||||||||||||||||||||
Milk and Substitutes | |||||||||||||||||||||
Buttermilk | 250 mL | 259 | 104 | 432 | 9 | 12 | 12 | 2 | 1.4 | 10 | 300 | 0.1 | 272 | 391 | 28 | 230 | 18 | 0.2 | 13 | 0.57 | 0.4 |
Milk, chocolate, 1% M.F. | 250 mL | 264 | 166 | 695 | 9 | 28 | 26 | 3 | 1.6 | 8 | 304 | 0.6 | 161 | 449 | 34 | 272 | 153 | 2.6 | 13 | 0.9 | 0.44 |
Milk, chocolate, 2% M.F. | 250 mL | 264 | 190 | 795 | 8 | 27 | 26 | 5 | 3.3 | 18 | 301 | 0.6 | 158 | 446 | 34 | 269 | 145 | 2.6 | 13 | 0.9 | 0.43 |
Milk, skim | 250 mL | 259 | 88 | 368 | 9 | 13 | 13 | tr | 0.2 | 5 | 324 | 0.1 | 109 | 404 | 28 | 261 | 158 | 2.7 | 13 | 1.37 | 0.47 |
Milk, partly skimmed, 1% M.F. | 250 mL | 258 | 108 | 454 | 9 | 13 | 13 | 3 | 1.6 | 13 | 307 | 0.1 | 113 | 387 | 28 | 245 | 150 | 2.6 | 13 | 1.13 | 0.48 |
Milk, partly skimmed, 2% M.F. | 250 mL | 258 | 129 | 539 | 9 | 12 | 13 | 5 | 3.3 | 21 | 302 | 0.1 | 106 | 387 | 28 | 242 | 142 | 2.8 | 13 | 1.19 | 0.48 |
Milk, partly skimmed, 2% M.F., with added milk solids | 250 mL | 260 | 146 | 608 | 10 | 14 | 14 | 5 | 3.2 | 21 | 372 | 0.2 | 153 | 473 | 42 | 291 | 143 | 2.6 | 16 | 1.12 | 0.5 |
Milk, whole, 3.3% M.F. | 250 mL | 258 | 155 | 647 | 8 | 12 | 14 | 8 | 5.4 | 26 | 291 | 0.1 | 103 | 369 | 26 | 235 | 72 | 2.7 | 13 | 1.13 | 0.47 |
Rice beverage, flavoured and unflavoured, enriched | 250 mL | 259 | 127 | 531 | tr | 26 | N/A | 2 | 0.2 | 0 | 319 | 0.2 | 91 | 72 | 10 | 36 | 52 | 2.2 | 96 | 1.03 | 0.03 |
Soy beverage, chocolate, enriched | 250 mL | 257 | 162 | 673 | 6 | 26 | 20 | 4 | 0.6 | 0 | 323 | 1.2 | 136 | 367 | 38 | 131 | 180 | 2.6 | 29 | 1.8 | 0.67 |
Soy beverage, original and vanilla, enriched | 250 mL | 257 | 110 | 465 | 7 | 13 | 9 | 4 | 0.5 | 0 | 316 | 1.1 | 120 | 313 | 38 | 110 | 142 | 2.7 | 23 | 2.19 | 0.47 |
Soy beverage, unsweetened, enriched | 250 mL | 257 | 85 | 354 | 7 | 4 | 1 | 4 | 0.5 | 0 | 318 | 1.2 | 95 | 308 | 41 | 82 | 160 | 3.1 | 18 | 2.85 | 0.53 |
Processed Milk | |||||||||||||||||||||
Milk, condensed, sweetened, canned (Eagle Brand™) | 15 mL | 19 | 62 | 260 | 2 | 11 | 11 | 2 | 1.1 | 7 | 55 | tr | 25 | 72 | 5 | 49 | 14 | N/A | 2 | 0.09 | 0.08 |
Milk, evaporated, partly skimmed, canned, diluted, 2% M.F. | 250 mL | 258 | 122 | 512 | 10 | 15 | 13 | 3 | 1.6 | 10 | 369 | 0.3 | 149 | 422 | 35 | 264 | 104 | 2.9 | 11 | 0.28 | 0.41 |
Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F. | 15 mL | 16 | 15 | 62 | 1 | 2 | 2 | tr | 0.2 | 1 | 44 | tr | 18 | 51 | 4 | 32 | 12 | 0.3 | 1 | 0.03 | 0.05 |
Milk, evaporated, skim, canned, diluted, 0.2% M.F. | 250 mL | 259 | 105 | 438 | 10 | 15 | 15 | tr | 0.2 | 5 | 392 | 0.4 | 157 | 446 | 38 | 262 | 159 | 2.9 | 12 | 0.32 | 0.42 |
Milk, evaporated, skim, canned, undiluted, 0.2% M.F. | 15 mL | 16 | 13 | 53 | 1 | 2 | 2 | tr | tr | 1 | 47 | tr | 19 | 54 | 4 | 32 | 19 | 0.4 | 1 | 0.04 | 0.05 |
Milk, evaporated, whole, canned, diluted, 7.8% M.F. | 250 mL | 258 | 178 | 744 | 9 | 13 | 13 | 10 | 6.3 | 39 | 349 | 0.3 | 143 | 403 | 33 | 270 | 86 | 2.9 | 11 | 0.21 | 0.42 |
Milk, evaporated, whole, canned, undiluted, 7.8% M.F. | 15 mL | 16 | 21 | 89 | 1 | 2 | 2 | 1 | 0.8 | 5 | 42 | tr | 17 | 48 | 4 | 32 | 10 | 0.3 | 1 | 0.03 | 0.05 |
Milk, reconstituted, from skim milk powder | 250 mL | 259 | 86 | 360 | 8 | 13 | 13 | tr | 0.1 | 4 | 301 | 0.1 | 137 | 410 | 30 | 237 | 170 | 2.6 | 12 | 0.96 | 0.42 |
Skim milk powder | 5 mL | 1 | 5 | 22 | 1 | 1 | 1 | tr | tr | tr | 18 | tr | 8 | 25 | 2 | 14 | 10 | 0.2 | 1 | 0.06 | 0.03 |
Milk Beverages | |||||||||||||||||||||
Chocolate milk, chocolate flavour powder + 2% milk | 250 mL | 279 | 207 | 863 | 9 | 33 | N/A | 6 | 3.4 | 20 | 321 | 0.8 | 176 | 531 | 59 | 274 | 143 | 2.8 | N/A | 0.92 | 0.46 |
Chocolate milk, syrup + 2% milk | 250 mL | 298 | 238 | 998 | 10 | 38 | N/A | 5 | 3.3 | 21 | 319 | 1 | 158 | 489 | 60 | 298 | 146 | 2.8 | 15 | 0.95 | 0.45 |
Eggnog | 250 mL | 268 | 362 | 1516 | 10 | 36 | 23 | 20 | 11.9 | 158 | 349 | 0.5 | 145 | 443 | 51 | 293 | 121 | 1.1 | 3 | 1.21 | 0.51 |
Hot chocolate, aspartame sweetened, powder + water | 250 mL | 270 | 78 | 326 | 3 | 15 | 9 | 1 | 0 | 0 | 127 | 1.1 | 240 | 569 | 46 | 189 | 38 | N/A | 3 | 0.35 | 0.29 |
Hot chocolate, homemade with cocoa + 2% milk | 250 mL | 264 | 203 | 851 | 9 | 28 | 26 | 6 | 3.8 | 21 | 277 | 1.3 | 116 | 520 | 61 | 277 | 135 | 2.6 | 13 | 1.11 | 0.48 |
Hot chocolate, powder + 2% milk | 250 mL | 264 | 255 | 1068 | 10 | 41 | 37 | 6 | 3.8 | 20 | 318 | 0.5 | 272 | 595 | 55 | 327 | 126 | 2.5 | 11 | 1.52 | 0.62 |
Hot chocolate, powder + water | 250 mL | 291 | 160 | 669 | 2 | 34 | 30 | 2 | 0.9 | 3 | 64 | 0.5 | 206 | 285 | 35 | 125 | 0 | N/A | 0 | 0.52 | 0.23 |
Instant breakfast powder + 2% milk | 250 mL | 280 | 260 | 1087 | 16 | 36 | 12 | 5 | 3.1 | 24 | 555 | 3.9 | 286 | 811 | 61 | 459 | 444 | 2.6 | 12 | 2.21 | 1.41 |
Milk shake, chocolate | 250 mL | 249 | 296 | 1240 | 8 | 53 | 52 | 7 | 4.2 | 27 | 329 | 0.8 | 276 | 558 | 40 | 314 | 45 | 1 | 12 | 0.8 | 0.55 |
Milk shake, vanilla | 250 mL | 249 | 279 | 1166 | 10 | 44 | 44 | 8 | 4.7 | 30 | 364 | 0.2 | 237 | 456 | 30 | 286 | 62 | 0.5 | 17 | 1.3 | 0.49 |
Yogourts and Fermented Milk Products | |||||||||||||||||||||
Drinkable yogourt | 200 mL | 207 | 145 | 607 | 5 | 24 | 24 | 3 | 2.1 | 12 | 191 | 0.2 | 81 | 257 | 23 | 157 | N/A | 0.2 | 25 | 0.58 | 0.23 |
Fresh cheese (Danimal™, Minigo™) | 1 | 60 | 68 | 286 | 3 | 10 | 10 | 2 | 1.1 | 6 | 138 | 0.1 | 32 | 84 | 7 | 50 | N/A | N/A | N/A | N/A | N/A |
Kefir, plain | 175 mL | 165 | 104 | 433 | 6 | 7 | 6 | 6 | 3.8 | 25 | 187 | 0.1 | 70 | 250 | 19 | 148 | 58 | 0.2 | 23 | 0.33 | 0.3 |
Yogourt parfait with berries and granola | 175 mL | 188 | 233 | 973 | 7 | 40 | 3 | 5 | 2.7 | 14 | 208 | 2.2 | 119 | 337 | 36 | 201 | 23 | 0 | 40 | 0.59 | 0.31 |
Yogourt, plain, 1-2% M.F. | 175 mL | 181 | 114 | 477 | 10 | 13 | 13 | 3 | 1.8 | 11 | 332 | 0.1 | 127 | 424 | 31 | 261 | 25 | N/A | 20 | 1.01 | 0.39 |
Yogourt, plain, 2-4% M.F. | 175 mL | 181 | 129 | 538 | 9 | 12 | 8 | 5 | 3.3 | 17 | 292 | 0.1 | 111 | 412 | 28 | 246 | 31 | N/A | 21 | 1.03 | 0.42 |
Yogourt, plain, fat-free | 175 mL | 189 | 79 | 332 | 8 | 11 | 9 | tr | 0 | 6 | 253 | 0.1 | 113 | 368 | 26 | 215 | N/A | 1.8 | N/A | 0.89 | 0.32 |
Yogourt, vanilla or fruit, 1-2% M.F. | 175 mL | 185 | 183 | 767 | 7 | 30 | 25 | 4 | 2.3 | 17 | 227 | 0.1 | 98 | 335 | 20 | 167 | N/A | N/A | N/A | 0.31 | 0.15 |
Yogourt, vanilla or fruit, fat-free | 175 mL | 181 | 116 | 484 | 8 | 21 | 19 | tr | tr | 4 | 229 | 0.2 | 103 | 349 | 20 | 163 | N/A | N/A | N/A | 0.59 | N/A |
Yogourt, vanilla or fruit, fat-free with sugar substitute | 175 mL | 189 | 94 | 394 | 7 | 16 | 14 | tr | 0 | 6 | 205 | 0.2 | 92 | 311 | 22 | 179 | N/A | 1.4 | N/A | 0.72 | 0.27 |
Cheese | |||||||||||||||||||||
Blue | 50 g | 50 | 177 | 738 | 11 | 1 | tr | 14 | 9.3 | 38 | 264 | 0.2 | 698 | 128 | 12 | 194 | 99 | 0.2 | 18 | 0.61 | 0.19 |
Brick | 50 g | 50 | 186 | 776 | 12 | 1 | tr | 15 | 9.4 | 47 | 337 | 0.2 | 280 | 68 | 12 | 226 | 146 | 0.2 | 10 | 0.63 | 0.18 |
Brie | 50 g | 50 | 167 | 699 | 10 | tr | tr | 14 | 8.7 | 50 | 92 | 0.3 | 315 | 76 | 10 | 94 | 87 | 0.2 | 33 | 0.83 | 0.26 |
Camembert | 50 g | 50 | 150 | 628 | 10 | tr | tr | 12 | 7.6 | 36 | 194 | 0.2 | 421 | 94 | 10 | 174 | 121 | 0.2 | 31 | 0.65 | 0.24 |
Cheddar | 50 g | 50 | 202 | 843 | 12 | 1 | tr | 17 | 10.5 | 53 | 361 | 0.3 | 311 | 49 | 14 | 256 | 133 | 0.1 | 9 | 0.42 | 0.19 |
Cheddar, low fat (18% M.F.) | 50 g | 50 | 141 | 590 | 14 | 1 | N/A | 9 | 5.8 | 28 | 453 | 0.1 | 363 | 47 | 18 | 292 | 75 | N/A | 10 | 0.83 | 0.15 |
Cottage cheese (1% M.F.) | 125 mL | 119 | 86 | 359 | 15 | 3 | 3 | 1 | 0.8 | 5 | 73 | 0.2 | 500 | 103 | 6 | 160 | 13 | N/A | 14 | 0.75 | 0.2 |
Cream cheese, light | 30 mL | 30 | 70 | 294 | 3 | 2 | tr | 5 | 3.4 | 17 | 34 | 0.5 | 90 | 51 | 2 | 44 | 56 | N/A | 5 | 0.18 | 0.09 |
Cream cheese, regular | 30 mL | 29 | 103 | 430 | 2 | 1 | tr | 10 | 6.5 | 32 | 24 | 0.4 | 87 | 35 | 2 | 31 | 108 | N/A | 4 | 0.12 | 0.06 |
Edam | 50 g | 50 | 179 | 747 | 12 | 1 | 1 | 14 | 8.8 | 45 | 366 | 0.2 | 483 | 94 | 15 | 268 | 122 | 0.5 | 8 | 0.77 | 0.19 |
Feta | 50 g | 50 | 132 | 552 | 7 | 2 | 2 | 11 | 7.7 | 46 | 247 | 0.3 | 558 | 31 | 10 | 169 | 63 | 0.2 | 16 | 0.87 | 0.44 |
Goat cheese, soft | 50 g | 50 | 134 | 561 | 9 | tr | tr | 11 | 7.3 | 23 | 70 | 1 | 184 | 13 | 8 | 128 | 144 | 0.2 | 6 | 0.1 | 0.19 |
Gouda | 50 g | 50 | 178 | 745 | 13 | 1 | 1 | 14 | 9 | 58 | 350 | 0.1 | 410 | 61 | 15 | 273 | 83 | 0.2 | 11 | 0.78 | 0.17 |
Gruyere | 50 g | 50 | 207 | 864 | 15 | tr | tr | 16 | 9.5 | 55 | 506 | 0.1 | 168 | 41 | 18 | 303 | 136 | 0.2 | 5 | 0.8 | 0.14 |
Imitation cheese | 50 g | 50 | 120 | 500 | 8 | 6 | 4 | 7 | 4.4 | 18 | 281 | 0.2 | 673 | 121 | 15 | 356 | 57 | 0 | 4 | 0.2 | 0.22 |
Mozzarella (22.5% M.F.) | 50 g | 50 | 141 | 588 | 10 | 1 | 1 | 11 | 6.8 | 39 | 269 | 0.1 | 187 | 34 | 10 | 186 | 90 | 0.1 | 4 | 0.33 | 0.13 |
Mozzarella, partially skimmed (16.5% M.F.) | 50 g | 50 | 127 | 531 | 13 | 1 | 1 | 8 | 5.2 | 29 | 323 | 0.1 | 241 | 42 | 12 | 239 | 64 | 0.1 | 5 | 0.41 | 0.16 |
Parmesan, grated | 15 mL | 6 | 27 | 114 | 2 | tr | tr | 2 | 1.1 | 6 | 70 | 0.1 | 97 | 8 | 2 | 46 | 8 | tr | 1 | 0.14 | 0.03 |
Processed cheese food, thin slices | 1 | 21 | 78 | 327 | 5 | tr | tr | 7 | 4.1 | 20 | 115 | tr | 310 | 35 | 6 | 107 | 53 | tr | 2 | 0.15 | 0.07 |
Processed cheese food, thin slices, light | 1 | 21 | 50 | 209 | 4 | 2 | 2 | 3 | 1.8 | 11 | 110 | tr | 331 | 69 | 7 | 173 | 53 | tr | 4 | 0.23 | 0.1 |
Processed cheese spread (Cheez Whiz™) | 30 mL | 31 | 90 | 375 | 5 | 3 | N/A | 7 | 4.1 | 17 | 174 | 0.1 | 503 | 75 | 9 | 271 | N/A | 0.1 | 2 | 0.12 | 0.13 |
Processed cheese spread, light (Light Cheez Whiz™) | 30 mL | 31 | 69 | 287 | 6 | 4 | 3 | 3 | 2.2 | 13 | 178 | tr | 491 | 107 | 9 | 317 | 91 | N/A | N/A | N/A | 0.2 |
Ricotta cheese, partly skimmed milk | 125 mL | 131 | 181 | 756 | 15 | 7 | tr | 10 | 6.5 | 41 | 356 | 0.6 | 164 | 164 | 20 | 240 | 140 | N/A | 17 | 0.38 | 0.24 |
Romano, grated | 15 mL | 6 | 25 | 103 | 2 | tr | tr | 2 | 1.1 | 7 | 67 | tr | 76 | 5 | 3 | 48 | 6 | tr | tr | 0.07 | 0.02 |
Swiss (Emmental) | 50 g | 50 | 190 | 795 | 13 | 3 | 1 | 14 | 8.9 | 46 | 396 | 0.1 | 96 | 39 | 19 | 284 | 110 | 0.6 | 3 | 1.67 | 0.15 |
Swiss, processed, thin slices | 1 | 21 | 70 | 291 | 5 | tr | tr | 5 | 3.3 | 18 | 161 | 0.1 | 285 | 45 | 6 | 159 | 41 | 0.2 | 1 | 0.26 | 0.06 |
Cream | |||||||||||||||||||||
Half and half, 10% M.F. | 15 mL | 15 | 18 | 76 | tr | 1 | tr | 2 | 1 | 5 | 16 | tr | 6 | 20 | 2 | 15 | 15 | tr | tr | 0.05 | 0.02 |
Sour cream, 14% M.F. | 15 mL | 15 | 22 | 93 | tr | 1 | tr | 2 | 1.3 | 6 | 16 | tr | 6 | 19 | 1 | 14 | 17 | 0.1 | 2 | 0.04 | 0.02 |
Sour cream, light, 5% M.F. | 15 mL | 16 | 21 | 89 | 1 | 1 | tr | 2 | 1 | 6 | 22 | tr | 11 | 33 | 2 | 11 | 14 | N/A | 2 | 0.07 | 0.02 |
Table cream (coffee cream), 18% M.F. | 15 mL | 15 | 28 | 118 | tr | 1 | tr | 3 | 1.7 | 9 | 15 | tr | 6 | 19 | 1 | 13 | 25 | 0.1 | tr | 0.04 | 0.02 |
Whipped, pressurized | 60 mL | 15 | 39 | 164 | tr | 2 | 1 | 3 | 2.1 | 12 | 15 | tr | 20 | 22 | 2 | 14 | 29 | 0.1 | tr | 0.04 | 0.01 |
Whipping cream, 35% M.F., not whipped | 15 mL | 15 | 49 | 207 | tr | tr | tr | 5 | 3.3 | 19 | 10 | tr | 5 | 12 | 1 | 9 | 62 | 0.1 | 1 | 0.03 | 0.02 |
Whipping cream, 35% M.F., sweetened, whipped | 60 mL | 30 | 100 | 419 | 1 | 3 | 2 | 10 | 6.2 | 36 | 19 | tr | 10 | 23 | 2 | 17 | 117 | 0.2 | 1 | 0.05 | 0.03 |
Imitation Cream Products | |||||||||||||||||||||
Coffee whitener, frozen liquid | 15 mL | 15 | 21 | 87 | tr | 2 | 2 | 2 | 0.3 | 0 | 1 | tr | 12 | 29 | 0 | 10 | tr | 0 | 0 | 0 | 0 |
Coffee whitener, powdered | 5 mL | 2 | 11 | 45 | tr | 1 | 1 | 1 | 0.6 | 0 | tr | tr | 4 | 16 | tr | 8 | tr | 0 | 0 | 0 | tr |
Coffee whitener, powdered, light | 5 mL | 2 | 9 | 36 | tr | 1 | 1 | tr | 0.1 | 0 | tr | tr | 5 | 18 | 0 | 3 | tr | 0 | tr | 0 | 0 |
Dessert topping, frozen | 60 mL | 19 | 60 | 253 | tr | 4 | 4 | 5 | 4.1 | 0 | 1 | tr | 5 | 3 | tr | 2 | 1 | 0 | 0 | 0 | 0 |
Dessert topping, frozen, low fat | 60 mL | 19 | 42 | 175 | 1 | 4 | 4 | 2 | 2.1 | tr | 14 | tr | 14 | 19 | 1 | 14 | 1 | N/A | 1 | 0.04 | 0.02 |
Dessert topping, powdered, prepared with 2% milk | 60 mL | 20 | 37 | 153 | 1 | 3 | 3 | 2 | 2 | 1 | 19 | tr | 12 | 31 | 2 | 18 | 9 | 0.2 | 1 | 0.07 | 0.03 |
Dessert topping, pressurized | 60 mL | 18 | 47 | 196 | tr | 3 | 3 | 4 | 3.4 | 0 | 1 | tr | 11 | 3 | tr | 3 | 1 | 0 | 0 | 0 | 0 |
Pudding | |||||||||||||||||||||
All flavours, instant, from mix, prepared with 2% milk | 125 mL | 139 | 149 | 623 | 4 | 27 | 23 | 3 | 1.6 | 9 | 141 | 0.2 | 391 | 206 | 18 | 307 | 65 | 1.3 | 6 | 0.54 | 0.23 |
Chocolate, ready-to-eat | 1 unit | 99 | 138 | 575 | 3 | 23 | 18 | 4 | 0.7 | 3 | 89 | 0.5 | 128 | 178 | 21 | 79 | 10 | N/A | 3 | 0 | 0.15 |
Chocolate, ready-to-eat, fat-free | 1 unit | 99 | 96 | 402 | 3 | 20 | 15 | tr | 0.2 | 1 | 72 | 0.8 | 168 | 139 | 19 | 75 | 47 | N/A | 4 | 0.22 | 0.15 |
Rice, homemade | 125 mL | 119 | 160 | 669 | 4 | 32 | 19 | 2 | 1.2 | 7 | 115 | 0.3 | 55 | 211 | 18 | 112 | 51 | 1 | 5 | 0.24 | 0.19 |
Rice, ready-to-eat | 1 unit | 99 | 161 | 675 | 2 | 22 | N/A | 7 | 1.2 | 1 | 51 | 0.3 | 84 | 59 | 8 | 67 | 25 | 0.1 | 3 | 0.21 | 0.07 |
Tapioca, ready-to-eat | 1 unit | 99 | 118 | 493 | 2 | 19 | 18 | 4 | 0.6 | 1 | 83 | 0.2 | 157 | 95 | 8 | 78 | 0 | N/A | 3 | 0.21 | 0.1 |
Tapioca, ready-to-eat, fat-free | 1 unit | 99 | 88 | 368 | 2 | 20 | 16 | tr | 0 | 1 | 50 | 0.3 | 210 | 52 | 5 | 40 | 32 | N/A | 2 | 0.15 | 0.1 |
Vanilla, ready-to-eat | 1 unit | 99 | 128 | 534 | 2 | 22 | 20 | 4 | 0.6 | 7 | 87 | 0.1 | 134 | 112 | 8 | 67 | 6 | N/A | 0 | 0.1 | 0.14 |
Vanilla, ready-to-eat, fat-free | 1 unit | 99 | 92 | 385 | 2 | 22 | 16 | tr | tr | 1 | 59 | 0.4 | 211 | 71 | 7 | 49 | 40 | N/A | 3 | 0.19 | 0.12 |
Fortified soy beverages can be an important source of calcium and vitamin D for people who do not drink milk. |
Food Name | Measure | Weight (g) | Energy (kcal) | Energy (kJ) | Protein (g) | Carbohydrate (g) | Total Fat (g) | Saturated Fat (g) | Monounsaturated Fat (g) | Polyunsaturated Fat (g) | Cholesterol (mg) | Calcium (mg) | Iron (mg) | Sodium (mg) | Potassium (mg) | Phosphorus (mg) | Vitamin A (RAE) | Vitamin D (mcg) | Folate (DFE) | Vitamin B12 (mcg) | Vitamin E (mg) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Eggs and Egg Dishes | |||||||||||||||||||||
Egg substitute, frozen (yolk replaced), cooked | 2 eggs | 111 | 226 | 947 | 14 | 4 | 17 | 2.9 | 4.6 | 8.8 | 2 | 89 | 2.4 | 291 | 258 | 88 | 60 | 1.9 | 14 | 0.35 | 2.2 |
Egg white, cooked | 1 large | 33 | 16 | 66 | 3 | tr | 0 | 0 | 0 | 0 | 0 | 3 | tr | 106 | 39 | 4 | 0 | 0 | 0 | 0.01 | 0 |
Egg yolk, cooked | 1 large | 17 | 59 | 249 | 3 | 1 | 6 | 1.7 | 2.3 | 0.8 | 202 | 22 | 0.7 | 34 | 17 | 64 | 106 | 0.8 | 30 | 0.88 | 1.4 |
Egg, fried | 2 large | 92 | 173 | 726 | 12 | 2 | 14 | 3.6 | 5.8 | 2.7 | 367 | 46 | 1.4 | 322 | 116 | 127 | 236 | 1.9 | 54 | 1.62 | 2.7 |
Egg, hard-boiled | 1 large | 50 | 78 | 324 | 6 | 1 | 5 | 1.6 | 2 | 0.7 | 216 | 25 | 0.6 | 62 | 63 | 86 | 85 | 0.7 | 22 | 0.56 | 0.5 |
Egg, poached | 1 large | 50 | 74 | 308 | 6 | tr | 5 | 1.5 | 1.9 | 0.7 | 215 | 27 | 0.9 | 147 | 67 | 95 | 70 | 0.4 | 24 | 0.64 | 0.5 |
Eggs benedict | 2 eggs | 310 | 572 | 2393 | 34 | 30 | 35 | 12.5 | 14.2 | 4.9 | 458 | 189 | 4 | 2015 | 456 | 453 | 265 | 2.1 | 113 | 1.96 | 1.7 |
Eggs, scrambled, made with 2 eggs | 2 eggs | 124 | 189 | 792 | 13 | 4 | 14 | 4.1 | 5.9 | 2.7 | 363 | 90 | 1.4 | 476 | 171 | 160 | 253 | 2.3 | 55 | 1.73 | 2.6 |
Omelet, cheese, made with 2 eggs | 1 omelet | 150 | 273 | 1142 | 18 | 5 | 20 | 8 | 7.8 | 2.8 | 376 | 238 | 1.6 | 890 | 241 | 356 | 304 | 2.3 | 56 | 1.99 | 2.7 |
Omelet, spanish, made with 2 eggs (mushrooms, onions, green peppers, tomatoes) | 1 omelet | 290 | 319 | 1336 | 15 | 13 | 24 | 5.7 | 10.4 | 6.3 | 353 | 111 | 1.8 | 607 | 514 | 211 | 403 | 4.3 | 72 | 1.7 | 3.7 |
Omelet, western, made with 2 eggs (green peppers, ham, onions) | 1 omelet | 158 | 237 | 993 | 17 | 5 | 17 | 5.1 | 7.3 | 2.9 | 346 | 86 | 1.5 | 720 | 258 | 202 | 231 | 2.2 | 53 | 1.72 | 2.5 |
There are no nutritional differences between brown eggs and white eggs. |
Food Name | Measure | Weight (g) | Energy (kcal) | Energy (kJ) | Protein (g) | Carbohydrate (g) | Total Fat (g) | Saturated Fat (g) | Polyunsaturated Fat (g) | DHA (g) | EPA (g) | Cholesterol (mg) | Calcium (mg) | Iron (mg) | Sodium (mg) | Potassium (mg) | Phosphorus (mg) | Vitamin A (RAE) | Vitamin D (mcg) | Vitamin B12 (mcg) | Vitamin E (mg) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Fish and Shellfish | |||||||||||||||||||||
Fish | |||||||||||||||||||||
Anchovies, canned in oil, drained solids | 2 | 8 | 17 | 70 | 2 | 0 | 1 | 0.2 | 0.2 | 0.1 | 0.06 | 7 | 19 | 0.4 | 293 | 44 | 20 | 1 | 0.1 | 0.07 | 0.3 |
Arctic char, cooked | 75 g | 75 | 119 | 496 | 20 | 0 | 4 | 0.7 | 0.9 | 0.3 | 0.38 | N/A | 23 | 0.4 | 38 | N/A | 188 | 68 | 2.8 | N/A | N/A |
Bass, mixed species, baked or broiled | 75 g | 75 | 110 | 458 | 18 | 0 | 4 | 0.8 | 1 | 0.34 | 0.23 | 65 | 77 | 1.4 | 68 | 342 | 192 | 26 | N/A | 1.73 | N/A |
Burbot (loche), raw | 90 g | 90 | 71 | 297 | 16 | 0 | 1 | 0.1 | 0.3 | 0.09 | 0.06 | 54 | 22 | 0.3 | 63 | 288 | 171 | 5 | 0.5 | 0.72 | N/A |
Catfish, channel, farmed, baked or broiled | 75 g | 75 | 114 | 477 | 14 | 0 | 6 | 1.3 | 1 | 0.1 | 0.04 | 48 | 7 | 0.6 | 60 | 241 | 184 | 11 | N/A | 2.1 | 1 |
Cisco (lake herring, tullibee), baked or broiled | 75 g | 75 | 98 | 408 | 17 | 0 | 3 | N/A | N/A | N/A | N/A | N/A | 38 | 0.5 | 38 | 312 | 188 | 0 | N/A | N/A | N/A |
Cisco (lake herring, tullibee), raw | 90 g | 90 | 88 | 369 | 17 | 0 | 2 | 1.1 | 1.2 | 0.46 | 0.11 | 45 | 10 | 0.4 | 50 | 319 | 137 | 27 | N/A | 0.9 | N/A |
Cod, Atlantic, baked or broiled | 75 g | 75 | 79 | 329 | 17 | 0 | 1 | 0.1 | 0.2 | 0.12 | tr | 41 | 11 | 0.4 | 59 | 183 | 104 | 11 | 0.5 | 0.79 | 0.6 |
Cod, Atlantic, dried and salted, soaked in water | 75 g | 75 | 62 | 259 | 13 | 0 | 1 | 0.1 | 0.2 | 0.09 | tr | 32 | 35 | 0.5 | 1353 | 265 | 183 | 9 | 0.5 | 1.82 | 0.6 |
Gefiltefish | 75 g | 75 | 63 | 263 | 7 | 6 | 1 | 0.3 | 0.2 | 0.03 | 0.06 | 23 | 17 | 1.9 | 393 | 68 | 55 | 20 | N/A | 0.63 | N/A |
Grayling, baked or broiled | 75 g | 75 | 80 | 332 | 17 | 0 | 1 | N/A | N/A | N/A | N/A | N/A | 29 | 0.5 | N/A | N/A | N/A | N/A | N/A | N/A | N/A |
Haddock, baked or broiled | 75 g | 75 | 84 | 351 | 18 | 0 | 1 | 0.1 | 0.2 | 0.12 | 0.06 | 56 | 32 | 1 | 65 | 299 | 181 | 14 | 0.2 | 1.04 | 0.4 |
Halibut, Atlantic and Pacific, baked or broiled | 75 g | 75 | 105 | 439 | 20 | 0 | 2 | 0.3 | 0.7 | 0.28 | 0.07 | 31 | 45 | 0.8 | 52 | 432 | 214 | 41 | 3.6 | 1.03 | 2.2 |
Herring, Atlantic, kippered | 75 g | 75 | 163 | 680 | 18 | 0 | 9 | 2.1 | 2.2 | 0.88 | 0.73 | 62 | 63 | 1.1 | 689 | 335 | 244 | 30 | 1.6 | 14.03 | 1.2 |
Mackerel, Atlantic, baked or broiled | 75 g | 75 | 197 | 822 | 18 | 0 | 13 | 3.1 | 3.2 | 0.52 | 0.38 | 56 | 11 | 1.2 | 62 | 301 | 209 | 41 | 2 | 14.25 | 1.5 |
Ocean Perch, Atlantic, baked or broiled | 75 g | 75 | 91 | 380 | 18 | 0 | 2 | 0.2 | 0.4 | 0.2 | 0.08 | 41 | 103 | 0.9 | 72 | 263 | 208 | 11 | N/A | 0.86 | 1.2 |
Pickerel (Walleye), baked or broiled | 75 g | 75 | 89 | 374 | 18 | 0 | 1 | 0.2 | 0.4 | 0.22 | 0.08 | 83 | 106 | 1.3 | 49 | 374 | 202 | 18 | 3.5 | 1.73 | N/A |
Pike, northern, baked or broiled | 75 g | 75 | 71 | 298 | 16 | 0 | 1 | 0.2 | 0.2 | 0.08 | 0.08 | 38 | 33 | 0.3 | 23 | 323 | 180 | 1 | 2.4 | 1.73 | 0.2 |
Pollock, Atlantic, baked or broiled | 75 g | 75 | 89 | 370 | 19 | 0 | 1 | 0.1 | 0.5 | 0.34 | 0.07 | 68 | 58 | 0.4 | 83 | 342 | 212 | 9 | 1.4 | 2.76 | 0.2 |
Salmon, Atlantic, farmed, baked or broiled | 75 g | 75 | 155 | 646 | 17 | 0 | 9 | 1.9 | 3.3 | 1.09 | 0.52 | 47 | 11 | 0.3 | 46 | 288 | 189 | 11 | 5.1 | 2.1 | N/A |
Salmon, chum (keta), baked or broiled | 75 g | 75 | 116 | 483 | 19 | 0 | 4 | 0.8 | 0.9 | 0.38 | 0.22 | 71 | 11 | 0.5 | 48 | 413 | 272 | 26 | 14 | 2.6 | 1.1 |
Salmon, chum (keta), canned, drained solids with bone, salted | 75 g | 75 | 106 | 443 | 16 | 0 | 4 | 1.1 | 1.1 | 0.53 | 0.35 | 29 | 187 | 0.5 | 365 | 225 | 266 | 14 | 5 | 3.3 | 1.2 |
Salmon, chum (keta), canned, drained solids with bone, unsalted | 75 g | 75 | 106 | 443 | 16 | 0 | 4 | 1.1 | 1.1 | 0.53 | 0.35 | 29 | 187 | 0.5 | 56 | 225 | 266 | 14 | 4.2 | 3.3 | 1.2 |
Salmon, coho, farmed, baked or broiled | 75 g | 75 | 134 | 558 | 18 | 0 | 6 | 1.5 | 1.5 | 0.65 | 0.31 | 47 | 9 | 0.3 | 39 | 345 | 249 | 44 | N/A | 2.38 | 0.7 |
Salmon, eggs, raw | 90 g | 90 | 116 | 485 | 24 | 0 | 9 | 2.1 | 2.3 | 1.17 | 0.99 | N/A | 11 | 0.6 | 45 | 369 | 198 | N/A | N/A | N/A | N/A |
Salmon, king or chinook, smoked, canned | 75 g | 75 | 113 | 470 | 17 | 1 | 4 | N/A | N/A | N/A | N/A | N/A | 45 | 1.4 | N/A | N/A | N/A | 72 | N/A | N/A | N/A |
Salmon, pink, canned, drained with bones | 75 g | 75 | 102 | 427 | 17 | 0 | 4 | 0.6 | 1.1 | 0.52 | 0.27 | 62 | 208 | 0.7 | 299 | 233 | 274 | 17 | N/A | 3.71 | 1 |
Salmon, smoked | 2 pieces | 40 | 47 | 196 | 7 | 0 | 2 | 0.4 | 0.4 | 0.11 | 0.07 | 9 | 4 | 0.3 | 314 | 70 | 66 | 10 | 4.2 | 1.3 | 0.5 |
Salmon, smoked, lox | 2 pieces | 40 | 47 | 196 | 7 | 0 | 2 | 0.4 | 0.4 | 0.11 | 0.07 | 9 | 4 | 0.3 | 800 | 70 | 66 | 10 | 4.2 | 1.3 | N/A |
Salmon, sockeye, baked or broiled | 75 g | 75 | 162 | 677 | 20 | 0 | 8 | 1.4 | 1.8 | 0.53 | 0.4 | 65 | 5 | 0.4 | 50 | 281 | 207 | 47 | 17 | 4.35 | 2.3 |
Sardines, Atlantic, canned in oil, drained with bones | 1 can | 106 | 220 | 922 | 26 | 0 | 12 | 1.6 | 5.5 | 0.54 | 0.5 | 151 | 405 | 3.1 | 535 | 421 | 519 | 34 | 2.5 | 9.48 | 2.2 |
Sardines, Pacific, canned in tomato sauce, drained with bones | 1 can | 106 | 197 | 825 | 22 | 1 | 11 | 2.8 | 2.2 | 0.92 | 0.56 | 65 | 254 | 2.4 | 439 | 361 | 388 | 36 | 12.7 | 9.54 | 1.5 |
Smelt, breaded and fried | 5 | 80 | 201 | 840 | 17 | 10 | 10 | 2.5 | 2.7 | N/A | N/A | 79 | 31 | 1 | N/A | 332 | 246 | 20 | N/A | N/A | N/A |
Snapper, mixed species, baked or broiled | 75 g | 75 | 96 | 401 | 20 | 0 | 1 | 0.3 | 0.4 | 0.2 | 0.04 | 35 | 30 | 0.2 | 43 | 392 | 151 | 26 | 2.2 | 2.63 | 0.5 |
Sole (flatfish), baked or broiled | 75 g | 75 | 88 | 367 | 18 | 0 | 1 | 0.3 | 0.5 | 0.19 | 0.18 | 51 | 14 | 0.3 | 79 | 258 | 217 | 10 | 1.1 | 1.88 | 0.5 |
Trout, rainbow, farmed, baked or broiled | 75 g | 75 | 127 | 530 | 18 | 0 | 5 | 1.6 | 1.7 | 0.62 | 0.25 | 51 | 65 | 0.2 | 32 | 331 | 200 | 65 | 4.8 | 3.73 | 0 |
Tuna, light, canned in water, drained, salted | 75 g | 75 | 87 | 364 | 19 | 0 | 1 | 0.2 | 0.3 | 0.17 | 0.04 | 23 | 8 | 1.1 | 254 | 178 | 122 | 13 | 0.9 | 2.24 | 0.3 |
Tuna, light, canned with oil, drained, salted | 75 g | 75 | 149 | 621 | 22 | 0 | 6 | 1.2 | 2.2 | 0.08 | 0.02 | 14 | 10 | 1 | 266 | 155 | 233 | 17 | 0.7 | 1.65 | 0.7 |
Turbot, baked or broiled | 75 g | 75 | 92 | 383 | 15 | 0 | 3 | N/A | N/A | N/A | N/A | 47 | 17 | 0.3 | 144 | 229 | 124 | 9 | N/A | 1.91 | N/A |
Whitefish, lake, native, baked | 75 g | 75 | 100 | 417 | 17 | 0 | 3 | 0.9 | 2.1 | 0.9 | 0.3 | 58 | 12 | 0.3 | 33 | 294 | 168 | 8 | 11.3 | 0.72 | N/A |
Shellfish | |||||||||||||||||||||
Clams, mixed species, boiled or steamed | 5 large | 60 | 89 | 371 | 15 | 3 | 1 | 0.1 | 0.3 | 0.09 | 0.08 | 40 | 55 | 16.8 | 67 | 377 | 203 | 103 | 0.1 | 59.33 | 0.4 |
Clams, mixed species, canned, drained solids | 125 mL | 85 | 125 | 523 | 22 | 4 | 2 | 0.2 | 0.5 | 0.12 | 0.12 | 57 | 78 | 23.6 | 95 | 531 | 286 | 153 | 0.1 | 83.59 | 0.5 |
Crab, canned, drained | 125 mL | 71 | 71 | 295 | 15 | 0 | 1 | 0.2 | 0.3 | 0.12 | 0.14 | 63 | 72 | 0.6 | 238 | 267 | 185 | 1 | N/A | 0.33 | 1.3 |
Crab, snow, boiled or steamed | 125 mL | 62 | 72 | 300 | 15 | 0 | 1 | 0.1 | 0.3 | 0.09 | 0.21 | 44 | 21 | 1.8 | 431 | 125 | 80 | 32 | N/A | 6.47 | N/A |
Crayfish, mixed species, farmed, boiled or steamed | 4 medium | 60 | 52 | 218 | 11 | 0 | 1 | 0.1 | 0.2 | 0.02 | 0.07 | 82 | 31 | 0.7 | 58 | 143 | 145 | 9 | N/A | 1.86 | N/A |
Lobster, boiled or steamed | 125 mL | 77 | 75 | 314 | 16 | 1 | tr | 0.1 | 0.1 | 0.02 | 0.04 | 55 | 47 | 0.3 | 291 | 270 | 142 | 20 | N/A | 2.38 | 0.8 |
Mussels, boiled or steamed | 15 small | 75 | 129 | 539 | 18 | 6 | 3 | 0.6 | 0.9 | 0.38 | 0.21 | 42 | 25 | 5 | 277 | 201 | 214 | 68 | 0.2 | 18 | 0.8 |
Oysters, boiled or steamed | 6 medium | 42 | 58 | 241 | 6 | 3 | 2 | 0.6 | 0.8 | 0.25 | 0.23 | 44 | 38 | 5 | 177 | 118 | 85 | 23 | 3.4 | 14.71 | 0.7 |
Oysters, canned, solids and liquid | 125 mL | 131 | 90 | 379 | 9 | 5 | 3 | 0.8 | 1 | 0.3 | 0.28 | 72 | 59 | 8.8 | 147 | 300 | 182 | 118 | N/A | 25.06 | 1.1 |
Oysters, raw | 6 medium | 84 | 50 | 207 | 4 | 5 | 1 | 0.4 | 0.5 | 0.17 | 0.16 | 21 | 37 | 4.9 | 150 | 104 | 78 | 7 | N/A | 13.61 | 0.5 |
Scallops, cooked, steamed | 6 medium | 78 | 87 | 365 | 18 | 0 | 1 | 0.1 | 0.4 | 0.16 | 0.13 | 41 | 90 | 2.3 | 207 | 371 | 264 | 23 | 0 | 1.01 | 1.2 |
Shrimp, boiled or steamed | 6 medium | 30 | 30 | 124 | 6 | 0 | tr | 0.1 | 0.1 | 0.04 | 0.05 | 59 | 12 | 0.9 | 67 | 55 | 41 | 20 | N/A | 0.45 | 0.4 |
Fish Products | |||||||||||||||||||||
Calamari, breaded and fried | 125 mL | 79 | 156 | 651 | 14 | 9 | 7 | 1.7 | 1.6 | 0.27 | 0.11 | 197 | 45 | 1 | 303 | 216 | 194 | 17 | 0.1 | 1.02 | 1 |
Caviar, black or red | 15 mL | 16 | 41 | 171 | 4 | 1 | 3 | 0.7 | 1.2 | 0.62 | 0.44 | 95 | 45 | 1.9 | 243 | 29 | 58 | 91 | 0.5 | 3.25 | 1.1 |
Crab cake | 1 | 60 | 93 | 389 | 12 | tr | 5 | 0.9 | 1.4 | 0.13 | 0.14 | 90 | 63 | 0.6 | 198 | 194 | 128 | 34 | N/A | 3.56 | N/A |
Crab, imitation, made from surimi | 125 mL | 67 | 68 | 284 | 8 | 7 | 1 | 0.2 | 0.4 | 0.24 | 0.16 | 13 | 9 | 0.3 | 560 | 60 | 188 | 13 | 1.2 | 1.07 | 0.1 |
Fish cake | 1 | 120 | 240 | 1004 | 16 | 15 | 12 | 3.3 | 2.6 | 0.1 | tr | 63 | 30 | 0.8 | 290 | 526 | 201 | 28 | 1.5 | 0.73 | 0.7 |
Fish fillet, battered and fried | 1 | 134 | 265 | 1108 | 22 | 9 | 15 | 3.6 | 3.4 | 0.14 | 0.08 | 71 | 42 | 1 | 133 | 508 | 266 | 23 | 0.8 | 1.02 | 1 |
Fish sticks, frozen, heated (10 cm x 2.5 cm x 1.3 cm) | 3 sticks | 83 | 227 | 948 | 13 | 20 | 10 | 2.6 | 2.6 | 0.11 | 0.07 | 93 | 17 | 0.6 | 485 | 217 | 151 | 26 | 0.1 | 1.5 | 0.4 |
Shrimp, breaded and fried | 6 medium | 66 | 160 | 668 | 14 | 8 | 8 | 1.4 | 3.4 | 0.08 | 0.07 | 117 | 44 | 0.8 | 227 | 149 | 144 | N/A | N/A | 1.23 | N/A |
Tuna salad | 125 mL | 108 | 203 | 847 | 17 | 10 | 10 | 1.7 | 4.5 | 0.06 | 0.02 | 14 | 18 | 1.1 | 435 | 193 | 193 | 26 | 3.6 | 1.3 | N/A |
DHA and EPA are omega-3 fatty acids which appear to have many health benefits. Good sources of DHA and EPA are fatty fish such as salmon, mackerel, herring, sardines and trout. |
Food Name | Measure | Weight (g) | Energy (kcal) | Energy (kJ) | Protein (g) | Carbohydrate (g) | Total Fat (g) | Saturated Fat (g) | Monounsaturated Fat (g) | Polyunsaturated Fat (g) | Cholesterol (mg) | Iron (mg) | Sodium (mg) | Potassium (mg) | Magnesium (mg) | Phosphorus (mg) | Vitamin A (RAE) | Vitamin D (mcg) | Vitamin B12 (mcg) | Folate (DFE) | Vitamin E (mg) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Meat and Poultry | |||||||||||||||||||||
Beef | |||||||||||||||||||||
Blade roast, lean + fat, braised | 75 g | 75 | 200 | 834 | 26 | 0 | 10 | 4 | 5 | 0.4 | 71 | 2.5 | 46 | 202 | 18 | 142 | 0 | 0.5 | 2.38 | 4 | 0.1 |
Blade steak, lean + fat, braised | 75 g | 75 | 227 | 947 | 23 | 0 | 14 | 5.7 | 7.1 | 0.5 | 71 | 2.4 | 49 | 178 | 17 | 138 | 0 | 0.5 | 2 | 4 | 0.2 |
Composite, roast, lean + fat, cooked | 75 g | 75 | 181 | 756 | 24 | 0 | 8 | 3.5 | 4.2 | 0.4 | 61 | 2.3 | 40 | 230 | 19 | 155 | 0 | 0.5 | 1.89 | 4 | 0.1 |
Composite, steak, lean + fat, cooked | 75 g | 75 | 196 | 819 | 25 | 0 | 9 | 3.9 | 4.9 | 0.4 | 64 | 2.4 | 40 | 200 | 18 | 148 | 0 | 0.5 | 1.78 | 4 | 0.1 |
Cross rib roast, lean + fat, braised | 75 g | 75 | 197 | 825 | 27 | 0 | 9 | 3.6 | 4.5 | 0.5 | 70 | 2.6 | 52 | 242 | 21 | 164 | 0 | 0.5 | 1.89 | 5 | 0.6 |
Eye of round roast, lean + fat, roasted | 75 g | 75 | 148 | 618 | 24 | 0 | 5 | 2.1 | 2.5 | 0.2 | 50 | 1.5 | 40 | 243 | 19 | 152 | 0 | 0.5 | 1.44 | 5 | 0.2 |
Eye of round steak, lean + fat, braised | 75 g | 75 | 171 | 715 | 28 | 0 | 5 | 2.2 | 2.8 | 0.3 | 61 | 1.8 | 35 | 243 | 19 | 152 | 0 | 0.5 | 1.38 | 5 | 0.2 |
Flank steak, lean + fat, braised | 75 g | 75 | 184 | 769 | 25 | 0 | 8 | 3.6 | 4.1 | 0.3 | 54 | 2.2 | 45 | 243 | 19 | 152 | 0 | 0.5 | 2.15 | 5 | 0.3 |
Ground, extra lean, crumbled, pan-fried | 75 g | 75 | 167 | 696 | 23 | 0 | 8 | 3.2 | 3.3 | 0.3 | 59 | 2.1 | 65 | 311 | 22 | 180 | 0 | 0.3 | 2.06 | 5 | N/A |
Ground, lean, crumbled, pan-fried | 75 g | 75 | 194 | 809 | 22 | 0 | 11 | 4.5 | 5.1 | 0.3 | 59 | 2.1 | 70 | 293 | 21 | 174 | 0 | 0.5 | 2.16 | 0 | N/A |
Ground, medium, crumbled, pan-fried | 75 g | 75 | 214 | 894 | 22 | 0 | 13 | 5.6 | 6 | 0.4 | 61 | 2 | 68 | 303 | 21 | 173 | 0 | 0.6 | 1.88 | 6 | N/A |
Ground, regular, crumbled, pan-fried | 75 g | 75 | 243 | 1016 | 22 | 0 | 17 | 7 | 7.9 | 0.4 | 63 | 2.2 | 78 | 301 | 21 | 178 | 0 | 0.8 | 2.72 | 0 | N/A |
Inside (top) round roast, lean + fat, roasted | 75 g | 75 | 133 | 555 | 24 | 0 | 3 | 1.4 | 1.6 | 0.2 | 53 | 2.1 | 48 | 253 | 20 | 163 | 0 | 0.5 | 1.68 | 5 | 0.1 |
Inside (top) round steak, lean + fat, braised | 75 g | 75 | 175 | 731 | 30 | 0 | 5 | 2.1 | 2.6 | 0.3 | 68 | 2.4 | 38 | 204 | 20 | 157 | 0 | 0.5 | 1.43 | 5 | 0.4 |
Outside (bottom) round roast, lean + fat, roasted | 75 g | 75 | 158 | 659 | 25 | 0 | 5 | 2.1 | 2.8 | 0.3 | 58 | 2.9 | 42 | 243 | 19 | 152 | 0 | 0.5 | 1.67 | 5 | 0.2 |
Outside (bottom) round steak, lean + fat, braised | 75 g | 75 | 195 | 815 | 29 | 0 | 8 | 3 | 4.2 | 0.4 | 72 | 3.1 | 43 | 243 | 19 | 152 | 0 | 0.5 | 1.41 | 5 | 0.3 |
Rib eye steak, lean + fat, broiled | 75 g | 75 | 230 | 963 | 20 | 0 | 16 | 6.7 | 8 | 0.5 | 53 | 2.4 | 40 | 243 | 19 | 152 | 0 | 0.5 | 1.54 | 5 | 0.8 |
Rib steak, lean + fat, broiled | 75 g | 75 | 232 | 969 | 23 | 0 | 15 | 6.4 | 7.3 | 0.5 | 58 | 1.9 | 56 | 243 | 19 | 152 | 0 | 0.5 | 1.8 | 5 | 0.5 |
Rump roast, lean + fat, broiled | 75 g | 75 | 164 | 684 | 21 | 0 | 8 | 3.2 | 3.6 | 0.3 | 59 | 1.9 | 47 | 296 | 20 | 180 | 0 | 0.3 | 2.27 | 7 | N/A |
Short ribs, lean + fat, simmered | 75 g | 75 | 309 | 1292 | 17 | 0 | 26 | 11.2 | 11.8 | 1 | 57 | 1.4 | 29 | 146 | 10 | 86 | 0 | 1.7 | 1.97 | 4 | N/A |
Sirloin tip roast, lean + fat, roasted | 75g | 75 | 156 | 653 | 25 | 0 | 5 | 2.2 | 2.8 | 0.3 | 58 | 2.7 | 44 | 243 | 19 | 152 | 0 | 0.5 | 1.85 | 5 | 0.1 |
Standing rib roast, lean + fat, roasted | 75g | 75 | 237 | 992 | 21 | 0 | 16 | 6.9 | 8 | 0.5 | 55 | 1.7 | 53 | 243 | 19 | 152 | 0 | 0.5 | 1.73 | 5 | 0.5 |
Stewing beef, lean, simmered | 75g | 75 | 183 | 765 | 28 | 0 | 7 | 2.9 | N/A | N/A | 68 | 2.6 | 45 | 214 | 19 | 150 | 0 | 0.5 | 1.8 | 4 | 0.2 |
Strip loin ( New York ) steak, lean + fat, broiled | 75g | 75 | 191 | 797 | 23 | 0 | 10 | 4.3 | 5.2 | 0.4 | 55 | 2.1 | 43 | 243 | 19 | 152 | 0 | 0.5 | 1.72 | 5 | 0.3 |
T-Bone (Porterhouse) steak, lean + fat, broiled | 75g | 75 | 216 | 903 | 22 | 0 | 13 | 5.6 | 6.6 | 0.4 | 54 | 2.1 | 51 | 243 | 19 | 152 | 0 | 0.5 | 1.89 | 5 | 0.1 |
Tenderloin, steak, lean + fat, broiled | 75g | 75 | 170 | 709 | 24 | 0 | 7 | 3.2 | 3.6 | 0.3 | 59 | 2.9 | 50 | 243 | 19 | 152 | 0 | 0.5 | 2.04 | 5 | 0.2 |
Top sirloin steak, lean + fat, broiled | 75g | 75 | 146 | 611 | 21 | 0 | 6 | 2.6 | 3.1 | 0.3 | 52 | 2 | 43 | 257 | 20 | 160 | 0 | 0.5 | 2.33 | 5 | 0.2 |
Veal | |||||||||||||||||||||
Composite cuts, lean + fat, cooked | 75g | 75 | 173 | 725 | 23 | 0 | 9 | 3.2 | 3.3 | 0.6 | 86 | 0.9 | 65 | 244 | 20 | 179 | 0 | 1.1 | 1.18 | 11 | 0.3 |
Cutlets, grain-fed, pan-fried | 75g | 75 | 136 | 568 | 27 | 0 | 2 | 0.7 | 0.8 | 0.6 | 78 | 1.5 | 33 | 266 | 21 | 171 | 0 | 0.5 | 2.46 | N/A | 0.3 |
Cutlets, milk-fed, pan-fried | 75g | 75 | 142 | 593 | 28 | 0 | 2 | 0.6 | 0.8 | 1 | 78 | 0.5 | 58 | 332 | 16 | 218 | 0 | 0.5 | 1.27 | 12 | 0.3 |
Ground, broiled | 75g | 75 | 129 | 539 | 18 | 0 | 6 | 2.3 | 2.1 | 0.4 | 77 | 0.7 | 62 | 253 | 18 | 163 | 0 | 0.8 | 0.95 | 8 | 0.1 |
Leg, lean + fat, breaded, pan-fried | 75g | 75 | 171 | 715 | 20 | 7 | 7 | 2.3 | 2.5 | 1.1 | 84 | 1.2 | 341 | 278 | 23 | 188 | 8 | 0.9 | 0.93 | 24 | 0.4 |
Leg, lean + fat, roasted | 75g | 75 | 120 | 502 | 21 | 0 | 3 | 1.4 | 1.3 | 0.3 | 77 | 0.7 | 51 | 292 | 21 | 176 | 0 | 0.5 | 0.88 | 12 | 0.4 |
Loin, lean + fat, roasted | 75g | 75 | 163 | 680 | 19 | 0 | 9 | 3.9 | 3.6 | 0.6 | 77 | 0.7 | 70 | 244 | 19 | 159 | 0 | 1.3 | 0.93 | 11 | 0.3 |
Shoulder, whole, lean + fat, roasted | 75g | 75 | 142 | 593 | 23 | 0 | 5 | 2.2 | 1.8 | 0.3 | 65 | 0.7 | 56 | 266 | 17 | 140 | 0 | 0.7 | 2.5 | N/A | 0.4 |
Stewing meat, lean, braised | 75g | 75 | 141 | 590 | 26 | 0 | 3 | 1 | 1 | 0.3 | 109 | 1.1 | 70 | 257 | 21 | 179 | 0 | 0.7 | 1.25 | 12 | 0.3 |
Pork | |||||||||||||||||||||
Back ribs, lean + fat, roasted | 75g | 75 | 274 | 1145 | 21 | 0 | 20 | 7.9 | 8.9 | 2.6 | 85 | 0.9 | 100 | 251 | 18 | 147 | 2 | 0.8 | 0.83 | 2 | N/A |
Centre cut, loin, chop, lean + fat, broiled | 75g | 75 | 180 | 753 | 22 | 0 | 10 | 3.6 | 4.4 | 0.7 | 62 | 0.6 | 44 | 269 | 19 | 174 | 2 | 0.4 | 0.55 | 5 | 0.1 |
Centre cut, loin, chop, lean + fat, pan-fried | 75g | 75 | 208 | 869 | 22 | 0 | 12 | 4.5 | 5.3 | 1.4 | 69 | 0.7 | 60 | 319 | 22 | 194 | 2 | 0.5 | 0.55 | 5 | 0.2 |
Ground, lean, pan-fried | 75g | 75 | 175 | 731 | 19 | 0 | 11 | 4.1 | 5 | 1.3 | 60 | 0.9 | 60 | 278 | 20 | 166 | 2 | 0.5 | 0.8 | 5 | 0.2 |
Ground, medium, pan-fried | 75g | 75 | 224 | 938 | 18 | 0 | 16 | 6 | 7.3 | 2.2 | 66 | 0.8 | 68 | 275 | 19 | 164 | 2 | 0.5 | 0.86 | 5 | 0.2 |
Leg, butt end, lean + fat, roasted | 75g | 75 | 189 | 791 | 22 | 0 | 11 | 3.9 | 4.8 | 1 | 72 | 0.8 | 47 | 281 | 20 | 204 | 2 | 0.4 | 0.54 | 2 | 0.2 |
Loin, rib end, lean + fat, broiled | 75g | 75 | 197 | 825 | 22 | 0 | 12 | 4.3 | 5.2 | 0.9 | 62 | 0.6 | 47 | 301 | 20 | 178 | 2 | 0.4 | 0.55 | 2 | 0.3 |
Loin, rib end, lean + fat, pan-fried | 75g | 75 | 199 | 831 | 20 | 0 | 13 | 4.8 | 5.6 | 1.4 | 55 | 0.5 | 38 | 323 | 19 | 177 | 2 | 0.5 | 0.53 | 2 | 0.2 |
Shoulder, butt, lean + fat, roasted | 75g | 75 | 198 | 828 | 19 | 0 | 13 | 5 | 5.9 | 1.9 | 67 | 1.1 | 50 | 245 | 18 | 153 | 2 | 0.6 | 0.92 | 4 | 0.2 |
Shoulder, whole, lean + fat, roasted | 75g | 75 | 219 | 916 | 17 | 0 | 16 | 5.9 | 7.1 | 1.5 | 68 | 1 | 51 | 247 | 14 | 159 | 2 | 0.5 | 0.6 | 4 | 0.1 |
Spareribs, lean + fat, braised | 75g | 75 | 251 | 1048 | 20 | 0 | 18 | 7 | 7.8 | 2.5 | 74 | 1.1 | 49 | 118 | 14 | 107 | 2 | 0.6 | 0.68 | 3 | N/A |
Tenderloin, lean, roasted | 75g | 75 | 108 | 452 | 21 | 0 | 2 | 0.8 | 0.9 | 0.4 | 52 | 1 | 44 | 302 | 23 | 184 | 2 | 0.1 | 0.41 | 5 | 0.2 |
Lamb | |||||||||||||||||||||
American, fresh, foreshank, lean + fat, cooked | 75g | 75 | 182 | 762 | 21 | 0 | 10 | 4.2 | 4.3 | 0.7 | 80 | 1.6 | 54 | 193 | 17 | 125 | 0 | 0.2 | 1.71 | 13 | 0.1 |
American, fresh, ground, cooked | 75g | 75 | 212 | 888 | 19 | 0 | 15 | 6.1 | 6.2 | 1.1 | 73 | 1.3 | 61 | 254 | 18 | 151 | 0 | 0.6 | 1.96 | 14 | 0.1 |
American, fresh, leg, whole, lean + fat, cooked | 75g | 75 | 194 | 809 | 19 | 0 | 12 | 5.2 | 5.2 | 0.9 | 70 | 1.5 | 50 | 235 | 18 | 143 | 0 | 0.5 | 1.94 | 15 | 0.1 |
American, fresh, loin, lean + fat, cooked | 75g | 75 | 232 | 969 | 17 | 0 | 18 | 7.7 | 7.3 | 1.4 | 71 | 1.6 | 48 | 185 | 17 | 135 | 0 | 0.5 | 1.66 | 14 | 0.1 |
American, fresh, rib, lean + fat, cooked | 75g | 75 | 269 | 1126 | 16 | 0 | 22 | 9.6 | 9.4 | 1.6 | 73 | 1.2 | 55 | 203 | 15 | 125 | 0 | 0.5 | 1.67 | 11 | 0.1 |
American, fresh, shoulder, whole, lean+ fat, cooked | 75g | 75 | 207 | 866 | 17 | 0 | 15 | 6.3 | 6.1 | 1.2 | 69 | 1.5 | 50 | 188 | 17 | 138 | 0 | 0.5 | 1.98 | 16 | 0.1 |
New Zealand, frozen, composite, lean + fat, cooked | 75g | 75 | 203 | 847 | 19 | 0 | 13 | 6.6 | 5.2 | 0.7 | 80 | 1.6 | 35 | 121 | 14 | 158 | 0 | 0.5 | 2.03 | 1 | 0.1 |
New Zealand, frozen, foreshank, lean + fat, braised | 75g | 75 | 194 | 809 | 20 | 0 | 12 | 5.9 | 4.6 | 0.5 | 77 | 1.6 | 35 | 89 | 11 | 131 | 0 | 0.3 | 1.83 | 1 | 0.1 |
New Zealand, frozen, leg, whole, lean + fat, roasted | 75g | 75 | 176 | 734 | 19 | 0 | 10 | 5.1 | 4.1 | 0.5 | 76 | 1.6 | 33 | 128 | 15 | 166 | 0 | 0.5 | 1.96 | 1 | 0.1 |
New Zealand, frozen, loin, lean + fat, broiled | 75g | 75 | 222 | 929 | 18 | 0 | 16 | 7.9 | 6.2 | 0.7 | 85 | 1.6 | 38 | 123 | 15 | 160 | 0 | 0.5 | 1.91 | 1 | 0.1 |
Poultry and Game Birds | |||||||||||||||||||||
Chicken, broiler, breast, meat and skin, roasted | 75g | 75 | 142 | 593 | 19 | 0 | 7 | 1.8 | 2.6 | 1.4 | 63 | 0.4 | 45 | 241 | 20 | N/A | 20 | 0.2 | 0.24 | 3 | 0.2 |
Chicken, broiler, breast, meat, roasted | 75g | 75 | 119 | 499 | 25 | 0 | 2 | 0.4 | 0.5 | 0.3 | 64 | 0.4 | 56 | 301 | 22 | N/A | 5 | 0.2 | 0.26 | 3 | 0.2 |
Chicken, broiler, drumstick, meat and skin, roasted | 75g | 75 | 161 | 671 | 16 | 0 | 10 | 2.8 | 3.8 | 2.3 | 68 | 1 | 68 | 172 | 17 | 131 | 23 | 0.2 | 0.24 | 6 | 0.2 |
Chicken, broiler, drumstick, meat, roasted | 75g | 75 | 127 | 530 | 19 | 0 | 5 | 1.4 | 1.7 | 1.3 | 70 | 1 | 71 | 185 | 18 | N/A | 14 | 0.2 | 0.26 | 7 | 0.2 |
Chicken, broiler, flesh and skin, roasted | 75g | 75 | 179 | 749 | 20 | 0 | 10 | 2.8 | 4 | 2.2 | 66 | 0.9 | 62 | 167 | 17 | 137 | 35 | 0.2 | 0.23 | 4 | 0.2 |
Chicken, broiler, flesh, roasted | 75g | 75 | 143 | 596 | 22 | 0 | 6 | 1.5 | 2 | 1.3 | 67 | 0.9 | 65 | 182 | 19 | 146 | 12 | 0.2 | 0.25 | 5 | 0.2 |
Chicken, broiler, thigh, meat and skin, roasted | 75g | 75 | 187 | 781 | 15 | 0 | 14 | 3.8 | 5.4 | 3 | 70 | 1 | 63 | 167 | 17 | 131 | 36 | 0.2 | 0.22 | 5 | 0.2 |
Chicken, broiler, thigh, meat, roasted | 75g | 75 | 127 | 530 | 19 | 0 | 5 | 1.5 | 2 | 1.2 | 71 | 1 | 66 | 179 | 18 | N/A | 15 | 0.1 | 0.23 | 6 | 0.2 |
Chicken, broiler, wing, meat and skin, roasted | 75g | 75 | 218 | 910 | 20 | 0 | 15 | 4.1 | 5.7 | 3.1 | 63 | 1 | 62 | 138 | 14 | 113 | 35 | 0.5 | 0.22 | 2 | 0.2 |
Chicken, cornish game hens, flesh and skin, roasted | 75g | 75 | 195 | 815 | 17 | 0 | 14 | 3.8 | 6 | 2.7 | 98 | 0.7 | 48 | 184 | 14 | 110 | 24 | 0.3 | 0.21 | 2 | 0.3 |
Chicken, ground, lean, cooked | 75g | 75 | 153 | 640 | 16 | 0 | 9 | N/A | N/A | N/A | 59 | 1.2 | 51 | 212 | N/A | N/A | 9 | 0.2 | N/A | N/A | N/A |
Duck, domesticated, roasted | 75g | 75 | 253 | 1057 | 14 | 0 | 21 | 7.3 | 9.7 | 2.7 | 63 | 2 | 44 | 153 | 12 | 117 | 47 | 4.1 | 0.23 | 5 | 0.5 |
Duck, wild, cooked | 75g | 75 | 128 | 533 | 23 | 0 | 3 | 1 | 1.4 | 0.4 | N/A | 7.4 | 40 | 197 | 23 | 187 | 12 | N/A | N/A | N/A | N/A |
Goose, domesticated, flesh, roasted | 75g | 75 | 179 | 746 | 22 | 0 | 10 | 3.4 | 3.3 | 1.2 | 72 | 2.2 | 57 | 291 | 19 | 232 | 9 | 0.1 | 0.37 | 9 | N/A |
Goose, wild ( Canada goose), flesh, roasted | 75g | 75 | 150 | 627 | 23 | 0 | 6 | 0.7 | 1.9 | 1.1 | 72 | 7.4 | 57 | 291 | 19 | 232 | 9 | 0.1 | 0.37 | 9 | N/A |
Ptarmigan, flesh, cooked | 75g | 75 | 116 | 483 | 23 | 0 | 2 | N/A | N/A | N/A | N/A | 6.5 | 37 | 247 | 27 | 190 | N/A | N/A | N/A | N/A | N/A |
Spruce grouse, flesh, cooked | 75g | 75 | 99 | 414 | 20 | 0 | 2 | N/A | N/A | N/A | N/A | 3.3 | 38 | 204 | 25 | 152 | N/A | N/A | N/A | N/A | N/A |
Turkey, dark meat and skin, roasted | 75g | 75 | 162 | 677 | 17 | 0 | 9 | 2 | 2.6 | 1.4 | 82 | 1.7 | 60 | 207 | 17 | 148 | 0 | 0.5 | 0.28 | 7 | N/A |
Turkey, dark meat, roasted | 75g | 75 | 139 | 581 | 19 | 0 | 6 | 1.6 | 2 | 1 | 82 | 1.7 | 62 | 220 | 17 | 154 | 0 | 0.2 | 0.29 | 8 | N/A |
Turkey, ground, cooked | 75g | 75 | 176 | 737 | 21 | 0 | 10 | 2.5 | 3.7 | 2.4 | 77 | 1.4 | 80 | 203 | 18 | 147 | 0 | 0.8 | 0.25 | 5 | 0.3 |
Turkey, light meat and skin, roasted | 75g | 75 | 143 | 599 | 21 | 0 | 4 | 0.9 | 1.2 | 0.6 | 58 | 1.1 | 50 | 215 | 20 | 157 | 0 | 0.2 | 0.27 | 5 | N/A |
Turkey, light meat, roasted | 75g | 75 | 116 | 483 | 21 | 0 | 2 | 0.7 | 0.9 | 0.5 | 55 | 1 | 51 | 231 | 21 | 165 | 0 | 0.2 | 0.29 | 5 | N/A |
Game Meats and Other Meats | |||||||||||||||||||||
Bear, simmered | 75g | 75 | 194 | 812 | 24 | 0 | 10 | 2.7 | 4.2 | 1.8 | 74 | 8 | 53 | 197 | 17 | 128 | 14 | N/A | 1.85 | 5 | 0.4 |
Beaver, roasted | 75g | 75 | 95 | 398 | 20 | 0 | 1 | 1.6 | 1.4 | 1 | 88 | 3.6 | 68 | 255 | 17 | 135 | N/A | N/A | 6.23 | 8 | 0.3 |
Bison, roasted | 75g | 75 | 107 | 449 | 21 | 0 | 2 | 0.7 | 0.7 | 0.2 | 62 | 2.6 | 43 | 271 | 20 | 157 | 0 | N/A | 2.15 | 6 | 0.3 |
Caribou (reindeer), roasted | 75g | 75 | 122 | 512 | 24 | 0 | 2 | 1.9 | 1.4 | 0.9 | 82 | 4.2 | 35 | 268 | 23 | 168 | 4 | 0.2 | 4.98 | 4 | 0.3 |
Deer (venison), roasted | 75g | 75 | 119 | 496 | 23 | 0 | 2 | 0.9 | 0.7 | 0.5 | 84 | 3.4 | 41 | 251 | 18 | 170 | 0 | N/A | N/A | N/A | N/A |
Emu, inside drum, broiled | 75g | 75 | 117 | 489 | 24 | 0 | 2 | 0.5 | 0.6 | 0.3 | 68 | 5.5 | 89 | 234 | 25 | 230 | 2 | N/A | 1.8 | 8 | 0.2 |
Goat, roasted | 75g | 75 | 107 | 449 | 20 | 0 | 2 | 0.7 | 1 | 0.2 | 56 | 2.8 | 65 | 304 | 0 | 151 | 0 | N/A | 0.89 | 4 | 0.3 |
Horsemeat, roasted | 75g | 75 | 131 | 549 | 21 | 0 | 5 | 1.4 | 1.6 | 0.6 | 51 | 3.8 | 41 | 284 | 19 | 185 | 0 | N/A | 2.37 | N/A | N/A |
Moose, roasted | 75g | 75 | 121 | 505 | 26 | 0 | 1 | 0.2 | 0.2 | 0.2 | 59 | 3.8 | 38 | 375 | 23 | 188 | 0 | N/A | 4.73 | 3 | 0.2 |
Narwhal skin (muktuk), raw | 90 g | 90 | 119 | 497 | 20 | 0 | 4 | 0.6 | 2.7 | 0.3 | N/A | 0.3 | 91 | 332 | 14 | 146 | 126 | N/A | N/A | N/A | N/A |
Ostrich, inside strip, cooked | 75g | 75 | 123 | 515 | 22 | 0 | 3 | 1.3 | 1.3 | 0.6 | 73 | 3.6 | 55 | 275 | 20 | 190 | 0 | N/A | 4.83 | 12 | 0.2 |
Rabbit, composite cuts, roasted | 75g | 75 | 148 | 618 | 22 | 0 | 6 | 1.8 | 1.6 | 1.2 | 62 | 1.7 | 35 | 287 | 16 | 197 | 0 | 0.1 | 6.23 | 8 | N/A |
Seal meat, boiled | 75g | 75 | 129 | 539 | 26 | 0 | 2 | 0.8 | 1.6 | 0.3 | 133 | 17.6 | 33 | 212 | 20 | 139 | 11 | N/A | N/A | N/A | N/A |
Liver and Organ Meats | |||||||||||||||||||||
Heart, beef, simmered | 75g | 75 | 124 | 518 | 21 | tr | 4 | 1.1 | 0.8 | 0.7 | 159 | 4.8 | 44 | 164 | 16 | 191 | 0 | 1.3 | 8.1 | 4 | 0.2 |
Kidney, beef, simmered | 75g | 75 | 119 | 496 | 20 | 0 | 3 | 0.8 | 0.5 | 0.6 | 537 | 4.4 | 71 | 101 | 9 | 228 | 0 | 1.3 | N/A | 62 | 0.1 |
Liver, beef, pan-fried | 75g | 75 | 131 | 549 | 20 | 4 | 4 | 1.1 | 0.5 | 0.4 | 286 | 4.6 | 58 | 263 | 17 | 364 | 5808 | 0.5 | N/A | 195 | 0.4 |
Liver, chicken, pan-fried | 75g | 75 | 129 | 539 | 19 | 1 | 5 | 1.5 | 1 | 1 | 423 | 9.7 | 69 | 236 | 20 | 332 | 3972 | N/A | N/A | 420 | 0.6 |
Liver, veal, pan-fried | 75g | 75 | 145 | 605 | 21 | 3 | 5 | 1.6 | 0.9 | 0.8 | 364 | 4.5 | 64 | 265 | 17 | 362 | N/A | 0.2 | N/A | 263 | 0.5 |
Thymus, veal, braised | 75g | 75 | 94 | 392 | 17 | 0 | 2 | 0.7 | 0.7 | 0.2 | 263 | 0.9 | 44 | 326 | 18 | 470 | 0 | N/A | 2.14 | 15 | 0.1 |
Tongue, beef, canned or pickled | 75g | 75 | 200 | 838 | 14 | tr | 15 | 7.5 | 6.8 | 0 | 71 | 1.6 | 55 | 148 | 11 | 137 | 0 | N/A | N/A | 4 | 0.3 |
Processed Meat Products | |||||||||||||||||||||
Back bacon, pork, grilled | 2 slices | 47 | 87 | 364 | 11 | 1 | 4 | 1.3 | 1.9 | 0.4 | 27 | 0.4 | 727 | 183 | 10 | 139 | 0 | 0.1 | 0.37 | 2 | 0.2 |
Bacon, pork, broiled, pan-fried or roasted | 3 slices | 24 | 130 | 543 | 9 | tr | 10 | 3.3 | 4.4 | 1.1 | 26 | 0.3 | 554 | 136 | 8 | 128 | 3 | 0.4 | 0.3 | tr | tr |
Bacon, pork, broiled, pan-fried or roasted, reduced sodium | 3 slices | 24 | 130 | 543 | 9 | tr | 10 | 3.3 | 4.4 | 1.1 | 26 | 0.3 | 247 | 136 | 8 | 128 | 3 | 0.1 | 0.3 | tr | 0.1 |
Bologna (baloney), beef and pork | 2 slices | 56 | 153 | 640 | 7 | 3 | 13 | 4.7 | 5.9 | 1.1 | 31 | 0.8 | 549 | 132 | 6 | 51 | 14 | 0.6 | 0.74 | 3 | 0.2 |
Bologna (baloney), beef and pork, light | 2 slices | 56 | 129 | 539 | 6 | 1 | 11 | 4.1 | 5.1 | 0.9 | 22 | 0.4 | 620 | 87 | 7 | 101 | 0 | 0.4 | 0.73 | 3 | 0.1 |
Bologna (baloney), chicken | 2 slices | 56 | 127 | 531 | 7 | 4 | 9 | 3 | 2.8 | 2.5 | 55 | 0.9 | 492 | 111 | 8 | 73 | 0 | 0.3 | 0.15 | 4 | N/A |
Chicken, canned, flaked | 60 mL | 52 | 89 | 372 | 9 | tr | 5 | 1.5 | 2.1 | 1.2 | 32 | 0.8 | 374 | 135 | 6 | 58 | 18 | 0.2 | 0.15 | 2 | N/A |
Corned beef, brisket, cooked | 2 slices | 56 | 101 | 422 | 11 | 1 | 6 | 2 | 2.9 | 0.2 | 55 | 1 | 653 | 112 | 7 | 70 | 0 | 0.2 | 0.91 | 3 | 0.1 |
Cottage roll, pork, lean and fat, roasted | 2 slices | 56 | 69 | 291 | 9 | 1 | 3 | 1 | 1.3 | 0.3 | 38 | 0.5 | 642 | 152 | 7 | 87 | 0 | 0.1 | 0.59 | 2 | 0.2 |
Creton | 30 mL | 34 | 193 | 808 | 5 | tr | 19 | 8.3 | 7.7 | 1.6 | 36 | 0.3 | 129 | 96 | 6 | 56 | 1 | 0.3 | 0.19 | 1 | 0.1 |
Deli meat, beef, thin sliced | 4 slices | 56 | 83 | 349 | 11 | tr | 4 | 1.6 | 1.7 | 0.2 | 39 | 1.2 | 791 | 240 | 11 | 94 | 0 | 0 | 1.44 | 6 | 0.1 |
Deli meat, chicken breast roll | 2 slices | 56 | 75 | 314 | 8 | 1 | 4 | 1.4 | 1.6 | 0.8 | 22 | 0.2 | 494 | 181 | 10 | 68 | 0 | 0.3 | 0.13 | 2 | tr |
Deli meat, chicken breast, low fat | 2 slices | 56 | 48 | 199 | 10 | 1 | tr | 0.1 | 0.1 | tr | 25 | 0.7 | 696 | 177 | 20 | 143 | 0 | 0 | N/A | N/A | tr |
Deli meat, ham, extra lean (5% fat) | 2 slices | 56 | 62 | 258 | 10 | 1 | 2 | 0.5 | 0.7 | 0.2 | 27 | 0.4 | 619 | 196 | 10 | 122 | 0 | 0.1 | 0.42 | 2 | 0.2 |
Deli meat, ham, regular (11% fat) | 2 slices | 56 | 91 | 382 | 9 | 2 | 5 | 1.6 | 2.4 | 0.4 | 32 | 0.6 | 730 | 161 | 12 | 86 | 0 | 0.1 | 0.24 | 4 | tr |
Deli meat, mock chicken, loaved | 2 slices | 56 | 147 | 616 | 7 | 2 | 12 | 7.4 | N/A | 1.7 | 33 | N/A | 536 | 129 | N/A | N/A | 0 | 0.4 | N/A | N/A | 0.1 |
Deli meat, turkey breast | 2 slices | 56 | 63 | 262 | 8 | 4 | 2 | 0.1 | 0.3 | 0.2 | 31 | 1.2 | 672 | 195 | 11 | 88 | 0 | 0 | 0.12 | 2 | 0.1 |
Ham, extra lean, canned | 2 slices | 56 | 62 | 260 | 9 | tr | 2 | 0.8 | 1.2 | 0.2 | 21 | 0.5 | 638 | 151 | 10 | 125 | 0 | 0.1 | 0.46 | 3 | 0.1 |
Ham, lean, canned | 2 slices | 56 | 81 | 337 | 10 | 0 | 4 | 1.4 | 2 | 0.4 | 21 | 0.5 | 715 | 187 | 9 | 116 | 0 | 0.2 | 0.45 | 3 | 0.1 |
Ham, flaked, canned | 60 mL | 35 | 48 | 199 | 6 | tr | 3 | 0.9 | 1.3 | 0.3 | 16 | 0.3 | 367 | 87 | 5 | 49 | 0 | 0.1 | 0.24 | tr | 0.1 |
Ham, lean and regular, roasted | 75g | 75 | 124 | 518 | 16 | tr | 6 | 2 | 2.8 | 0.8 | 43 | 1.1 | 1039 | 272 | 14 | 186 | 0 | 0.2 | 0.51 | 2 | 0.2 |
Ham, lean, roasted | 75g | 75 | 118 | 493 | 19 | 1 | 4 | 1.4 | 1.9 | 0.5 | 41 | 0.7 | 995 | 237 | 17 | 170 | 0 | 0.2 | 0.53 | 3 | 0.2 |
Kielbasa (Kolbassa), pork and beef | 1 piece | 56 | 124 | 517 | 9 | 2 | 9 | 3.1 | 4.1 | 1 | 38 | 0.8 | 520 | 155 | 9 | 83 | 0 | 0 | 0.9 | 3 | 0.1 |
Liver sausage (liverwurst), pork | 30 mL | 27 | 93 | 388 | 4 | 1 | 8 | 3 | 3.8 | 0.7 | 43 | 1.7 | 191 | 41 | 3 | 62 | 2248 | 0.2 | 3.64 | 8 | 0.1 |
Pastrami, beef | 2 slices | 56 | 74 | 309 | 10 | 1 | 3 | 1.3 | 1.8 | 0.1 | 52 | 1.1 | 694 | 121 | 10 | 84 | 0 | 0.2 | 0.99 | 4 | N/A |
Pate, liver, canned | 30 mL | 26 | 84 | 352 | 4 | tr | 7 | 2.5 | 3.3 | 0.8 | 67 | 1.4 | 184 | 36 | 3 | 53 | 261 | 0.2 | 0.84 | 16 | N/A |
Pepperoni, pork, beef | 10 slices | 55 | 252 | 1053 | 11 | 2 | 22 | 8.7 | 10.3 | 1.4 | 64 | 0.8 | 966 | 170 | 10 | 95 | 0 | 0 | 0.85 | 3 | tr |
Salami, beef and pork | 2 slices | 46 | 118 | 495 | 6 | 2 | 9 | 3.7 | 4.2 | 0.9 | 30 | 1.2 | 490 | 105 | 7 | 53 | 0 | 0.2 | 1.68 | 1 | 0.1 |
Salami, pork and beef, dry or hard | 5 slices | 50 | 185 | 774 | 12 | 1 | 15 | 5.1 | 7.2 | 1.4 | 40 | 0.8 | 900 | 194 | 9 | 71 | 0 | 0.4 | 0.95 | 1 | 0.1 |
Salami, pork and beef, reduced salt | 2 slices | 46 | 182 | 762 | 7 | 7 | 14 | 4.9 | 6.1 | 1.4 | 41 | 0.7 | 287 | 631 | 14 | 125 | tr | 0.4 | 0.81 | 4 | 0.1 |
Sausage, Bratwurst, pork, cooked | 1 | 75 | 184 | 769 | 11 | 2 | 14 | 5.2 | 6.8 | 1.5 | 45 | 1 | 418 | 159 | 11 | 112 | 0 | 0.8 | 0.71 | 2 | 0 |
Sausage, Italian, pork, cooked | 1 | 75 | 258 | 1079 | 14 | 3 | 20 | 7.2 | 9 | 2.5 | 43 | 1.1 | 905 | 228 | 14 | 128 | 8 | 0.8 | 0.98 | 4 | 0.2 |
Sausage, breakfast, pork and beef, cooked | 1 | 13 | 51 | 215 | 2 | tr | 5 | 1.7 | 2.2 | 0.5 | 9 | 0.1 | 105 | 25 | 2 | 14 | 0 | 0.1 | 0.06 | tr | tr |
Sausage, breakfast, pork, cooked | 1 | 13 | 35 | 145 | 2 | tr | 3 | 0.9 | 1.2 | 0.3 | 11 | 0.2 | 102 | 28 | 2 | 24 | 2 | 0.1 | 0.22 | tr | 0.1 |
Sausage, turkey, cooked | 1 | 75 | 147 | 588 | 18 | 0 | 8 | 1.7 | 2.2 | 2 | 69 | 1.1 | 499 | 224 | 16 | 152 | 9 | 0.1 | 0.92 | 1 | tr |
Summer sausage, beef | 2 slices | 56 | 188 | 785 | 9 | tr | 17 | 6.7 | 7.3 | 0.7 | 42 | 1.4 | 696 | 152 | 8 | 62 | 0 | 0.5 | 3.08 | 1 | N/A |
Turkey, canned, flaked | 60 mL | 34 | 50 | 207 | 6 | tr | 3 | 0.8 | 0.9 | 0.7 | 23 | 0.6 | 229 | 92 | 7 | 55 | 0 | 0.2 | 0.1 | 2 | N/A |
Vienna sausage (cocktail), beef and pork, canned | 3 | 48 | 110 | 462 | 5 | 1 | 9 | 3.4 | 4.6 | 0.6 | 42 | 0.4 | 465 | 48 | 3 | 24 | 0 | 0.4 | 0.49 | 2 | 0.1 |
Wiener (frankfurter), beef | 1 | 38 | 104 | 436 | 5 | 2 | 8 | 3.3 | 4 | 0.5 | 23 | 0.6 | 343 | 54 | 5 | 60 | 0 | 0.3 | 0.65 | 2 | 0.1 |
Wiener (frankfurter), beef and pork | 1 | 38 | 107 | 449 | 5 | 2 | 9 | 3.4 | 4.3 | 0.9 | 19 | 0.4 | 374 | 69 | 4 | 32 | 0 | 0.3 | 0.49 | 2 | 0.1 |
Wiener (frankfurter), beef and pork, light | 1 | 38 | 58 | 242 | 4 | 2 | 4 | 1.4 | 1.8 | 0.4 | 17 | 0.5 | 471 | 56 | 4 | 53 | 0 | 0.1 | 0.49 | 2 | tr |
Wiener (frankfurter), chicken | 1 | 38 | 93 | 390 | 4 | 2 | 7 | 2.1 | 3.2 | 1.5 | 38 | 0.8 | 514 | 32 | 4 | 40 | 14 | 0.2 | 0.09 | 2 | 0.1 |
Deli meats, wieners and sausages are often high in salt and saturated fats |
Food Name | Measure | Weight (g) | Energy (kcal) | Energy (kJ) | Protein (g) | Carbohydrate (g) | Total Sugar (g) | Total Daietary Fibre (g) | Total Fat (g) | Saturated Fat (g) | Monounsaturated Fat (g) | Polyunsaturated Fat (g) | Calcium (mg) | Iron (mg) | Sodium (mg) | Potassium (mg) | Magnesium (mg) | Phosphorus (mg) | Folate (DFE) | Vitamin B12 (mcg) | Vitamin E (mg) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Legumes, Nuts and Seeds | |||||||||||||||||||||
Meatless Products | |||||||||||||||||||||
Meatless breaded chicken nuggets | 2 | 72 | 168 | 705 | 15 | 6 | 0 | 3.1 | 9 | 0.8 | 2.3 | 3.3 | 30 | 2.8 | 288 | 216 | 9 | 176 | 40 | 3.68 | 1.4 |
Meatless ground beef | 75 g | 75 | 148 | 618 | 16 | 6 | 1 | 3.5 | 7 | 1.1 | 1.6 | 3.5 | 22 | 1.6 | 413 | 135 | 14 | 258 | 59 | 1.8 | 1.3 |
Soy patty | 1 | 70 | 136 | 568 | 15 | 5 | 1 | 3.2 | 6 | 0.8 | 1.2 | 2.5 | 20 | 1.5 | 385 | 126 | 13 | 241 | 55 | 1.68 | 1.2 |
Tofu, regular, firm and extra firm | 150 g | 150 | 189 | 791 | 21 | 3 | 1 | 0 | 11 | 1.3 | 1.8 | 2.7 | 234 | 2.4 | 26 | 222 | 56 | 182 | 29 | 0 | tr |
Tofu, silken, soft | 150 g | 150 | 83 | 345 | 7 | 4 | 2 | 0.2 | 4 | 0.5 | 0.8 | 2.3 | 47 | 1.2 | 8 | 270 | 44 | 93 | N/A | 0 | tr |
Vegetable patty | 1 | 90 | 138 | 576 | 18 | 7 | N/A | 5.7 | 4 | 1 | 2.1 | 0.3 | 102 | 3.9 | 411 | 432 | 70 | 225 | 22 | 0 | N/A |
Vegetarian luncheon meat | 4 slices | 56 | 106 | 442 | 10 | 2 | 1 | 0 | 6 | 0.7 | 1.2 | 2.5 | 23 | 1 | 398 | 112 | 13 | 248 | 56 | 2.24 | 1.7 |
Wiener, meatless | 1 | 46 | 107 | 448 | 9 | 4 | 0 | 1.8 | 6 | 0.9 | 1.8 | 3.6 | 15 | 0.6 | 217 | 45 | 8 | 158 | 36 | 1.08 | 0.9 |
Beans, Peas and Lentils | |||||||||||||||||||||
Beans, baked, homemade | 175 mL | 187 | 283 | 1181 | 10 | 40 | N/A | 10.3 | 10 | 3.6 | 4 | 1.4 | 114 | 3.7 | 790 | 670 | 80 | 204 | 90 | 0 | N/A |
Beans, baked, plain or vegetarian, canned | 175 mL | 188 | 177 | 738 | 9 | 40 | 17 | 7.7 | 1 | 0.2 | 0.2 | 0.2 | 64 | 2.2 | 633 | 408 | 49 | 135 | 23 | 0 | 0.3 |
Beans, baked, with pork, canned | 175 mL | 187 | 198 | 829 | 10 | 37 | N/A | 10.4 | 3 | 1.1 | 1.3 | 0.4 | 99 | 3.2 | 775 | 578 | 64 | 202 | 67 | 0 | N/A |
Beans, black, canned, not drained | 175 mL | 178 | 162 | 676 | 11 | 29 | N/A | 12.2 | 1 | 0.1 | tr | 0.2 | 62 | 3.4 | 682 | 547 | 62 | 192 | 108 | 0 | 1.3 |
Beans, kidney, dark red, canned, not drained | 175 mL | 189 | 161 | 672 | 10 | 30 | tr | 12.1 | 1 | 0.1 | 0.1 | 0.4 | 45 | 2.4 | 646 | 487 | 53 | 178 | 97 | 0 | 1.1 |
Beans, navy, canned, not drained | 175 mL | 194 | 219 | 917 | 15 | 40 | 1 | 9.9 | 1 | 0.2 | 0.1 | 0.4 | 91 | 3.6 | 868 | 558 | 91 | 260 | 120 | 0 | 1.5 |
Beans, pinto, canned, not drained | 175 mL | 178 | 153 | 639 | 9 | 27 | tr | 8.2 | 1 | 0.3 | 0.3 | 0.5 | 76 | 2.6 | 522 | 431 | 48 | 163 | 107 | 0 | 1.1 |
Beans, refried, canned | 175 mL | 186 | 175 | 733 | 10 | 29 | tr | 9.9 | 2 | 0.9 | 1 | 0.3 | 65 | 3.1 | 557 | 498 | 62 | 160 | 21 | 0 | N/A |
Beans, white, canned, not drained | 175 mL | 194 | 227 | 948 | 14 | 43 | N/A | 9.3 | 1 | 0.1 | tr | 0.2 | 141 | 5.8 | 315 | 880 | 99 | 176 | 126 | 0 | 1.6 |
Black-eyed peas, canned, not drained | 175 mL | 178 | 137 | 572 | 8 | 24 | N/A | 5.9 | 1 | 0.3 | 0.1 | 0.4 | 36 | 1.7 | 531 | 305 | 50 | 124 | 91 | 0 | 0.5 |
Chickpeas (garbanzo beans), canned, not drained | 175 mL | 178 | 211 | 884 | 9 | 40 | N/A | 7.8 | 2 | 0.2 | 0.5 | 0.9 | 57 | 2.4 | 531 | 305 | 51 | 160 | 119 | 0 | 0.3 |
Falafel, homemade | 1 ball | 17 | 57 | 237 | 2 | 5 | N/A | 1.3 | 3 | 0.4 | 1.7 | 0.7 | 9 | 0.6 | 50 | 99 | 14 | 33 | 18 | 0 | N/A |
Hummus, commercial | 60 mL | 57 | 94 | 394 | 4 | 8 | N/A | 3.4 | 5 | 0.8 | 2.3 | 2.1 | 22 | 1.4 | 215 | 129 | 40 | 100 | 47 | 0 | N/A |
Lentils, boiled, salted | 175 mL | 146 | 170 | 710 | 13 | 29 | 3 | 6.2 | 1 | 0.1 | 0.1 | 0.3 | 28 | 4.9 | 349 | 540 | 53 | 264 | 265 | 0 | N/A |
Lentils, pink, boiled | 175 mL | 179 | 190 | 793 | 14 | 32 | N/A | 5.9 | 1 | 0.2 | 0.3 | 0.6 | 22 | 4.1 | 4 | 317 | 39 | 161 | 112 | 0 | N/A |
Peas, split, boiled | 175 mL | 145 | 171 | 715 | 12 | 31 | 4 | 4.2 | 1 | 0.1 | 0.1 | 0.2 | 20 | 1.9 | 3 | 525 | 52 | 144 | 94 | 0 | N/A |
Soybeans, boiled | 175 mL | 127 | 220 | 920 | 21 | 13 | 4 | 8 | 11 | 1.7 | 2.5 | 6.4 | 130 | 6.5 | 1 | 655 | 109 | 312 | 69 | 0 | N/A |
Peanuts | |||||||||||||||||||||
Peanut butter, chunk type, fat, sugar and salt added | 30 mL | 32 | 191 | 799 | 8 | 7 | 3 | 2.6 | 16 | 2.6 | 8 | 4.8 | 15 | 0.6 | 158 | 242 | 52 | 103 | 30 | 0 | 2 |
Peanut butter, natural | 30 mL | 31 | 184 | 770 | 7 | 7 | 1 | 2.5 | 16 | 2.2 | 7.8 | 4.9 | 17 | 0.7 | 2 | 207 | 55 | 113 | 46 | 0 | 2.2 |
Peanut butter, smooth type, fat, sugar and salt added | 30 mL | 32 | 191 | 798 | 8 | 6 | 3 | 1.8 | 16 | 3.3 | 7.7 | 4.5 | 14 | 0.6 | 149 | 210 | 50 | 116 | 24 | 0 | 2.9 |
Peanut butter, smooth type, light | 30 mL | 36 | 190 | 794 | 9 | 13 | 3 | 1.9 | 12 | 2.7 | 5.9 | 3.7 | 13 | 0.7 | 197 | 244 | 62 | 135 | 22 | 0 | 2.4 |
Peanuts, all types, shelled, oil-roasted, salted | 60 mL | 37 | 219 | 915 | 10 | 6 | 2 | 2.7 | 19 | 3.2 | 9.5 | 5.6 | 22 | 0.6 | 117 | 265 | 64 | 145 | 44 | 0 | 2.5 |
Peanuts, all types, shelled, roasted | 60 mL | 37 | 217 | 906 | 9 | 8 | 2 | 3 | 18 | 2.6 | 9.1 | 5.8 | 20 | 0.8 | 2 | 244 | 65 | 133 | 54 | 0 | 2.6 |
Nuts | |||||||||||||||||||||
Almonds, dried | 60 mL | 36 | 208 | 870 | 8 | 7 | 2 | 4.2 | 18 | 1.4 | 11.6 | 4.4 | 89 | 1.5 | tr | 262 | 99 | 171 | 10 | 0 | 9.3 |
Almonds, oil roasted | 60 mL | 40 | 242 | 1010 | 8 | 7 | 2 | 4.2 | 22 | 1.7 | 13.9 | 5.4 | 116 | 1.5 | tr | 278 | 109 | 186 | 11 | 0 | 10.3 |
Almonds, roasted, salted | 60 mL | 35 | 209 | 874 | 8 | 7 | 2 | 4.1 | 18 | 1.4 | 11.8 | 4.4 | 93 | 1.6 | 119 | 261 | 100 | 171 | 12 | 0 | 9.1 |
Brazil nuts, dried | 60 mL | 36 | 233 | 974 | 5 | 4 | 1 | 2.7 | 24 | 5.4 | 8.7 | 7.3 | 57 | 0.9 | 1 | 234 | 133 | 257 | 8 | 0 | 2 |
Cashews, roasted, salted | 60 mL | 35 | 199 | 834 | 5 | 11 | 2 | 1 | 16 | 3.2 | 9.5 | 2.7 | 16 | 2.1 | 222 | 196 | 90 | 170 | 24 | 0 | 0.3 |
Hazelnuts or filberts, dried | 60 mL | 34 | 215 | 899 | 5 | 6 | 1 | 3.3 | 21 | 1.5 | 15.6 | 2.7 | 39 | 1.6 | 0 | 233 | 56 | 99 | 39 | 0 | 5.2 |
Macadamia nuts, roasted, salted | 60 mL | 34 | 243 | 1017 | 3 | 4 | 1 | 2.7 | 26 | 4.1 | 20.1 | 0.5 | 24 | 0.9 | 90 | 123 | 40 | 67 | 3 | 0 | 0.2 |
Mixed nuts, oil roasted, salted | 60 mL | 36 | 222 | 929 | 6 | 8 | 2 | 3.2 | 20 | 3.1 | 11.4 | 4.8 | 39 | 1.2 | 151 | 209 | 85 | 167 | 30 | 0 | 2.6 |
Mixed nuts, roasted | 60 mL | 35 | 206 | 863 | 6 | 9 | N/A | 3.1 | 18 | 2.4 | 10.9 | 3.7 | 24 | 1.3 | 4 | 207 | 78 | 151 | 17 | 0 | N/A |
Mixed nuts, roasted, salted | 60 mL | 35 | 206 | 863 | 6 | 9 | 2 | 3.1 | 18 | 2.4 | 10.9 | 3.7 | 24 | 1.3 | 232 | 207 | 78 | 151 | 17 | 0 | 3.8 |
Pecans, dried | 60 mL | 25 | 173 | 726 | 2 | 3 | 1 | 2.4 | 18 | 1.6 | 10.2 | 5.4 | 18 | 0.6 | 0 | 103 | 30 | 70 | 6 | 0 | 0.4 |
Pine nuts, pignolia, dried | 60 mL | 34 | 230 | 963 | 5 | 4 | 1 | 1.3 | 23 | 1.7 | 6.4 | 11.7 | 5 | 1.9 | 1 | 204 | 86 | 197 | 12 | 0 | 3.2 |
Pistachios, shelled, roasted, salted | 60 mL | 31 | 177 | 741 | 7 | 8 | 2 | 3.2 | 14 | 1.7 | 7.6 | 4.3 | 34 | 1.3 | 126 | 325 | 37 | 151 | 16 | 0 | 0.6 |
Walnuts, dried | 60 mL | 25 | 166 | 694 | 4 | 3 | 1 | 1.7 | 17 | 1.6 | 2.3 | 12 | 25 | 0.7 | 1 | 112 | 40 | 88 | 25 | 0 | 0.2 |
Nut Butters | |||||||||||||||||||||
Almond butter | 30 mL | 32 | 205 | 858 | 5 | 7 | N/A | 1.2 | 19 | 1.8 | 12.4 | 4 | 88 | 1.2 | 4 | 246 | 98 | 170 | 21 | 0 | N/A |
Cashew butter | 30 mL | 32 | 190 | 796 | 6 | 9 | N/A | 0.6 | 16 | 3.2 | 9.4 | 2.7 | 14 | 1.6 | 5 | 177 | 84 | 148 | 22 | 0 | 0.5 |
Sesame butter, tahini | 30 mL | 30 | 181 | 757 | 5 | 6 | tr | 2.8 | 16 | 2.3 | 6.2 | 7.2 | 130 | 2.7 | 35 | 126 | 29 | 223 | 30 | 0 | 0.1 |
Seeds | |||||||||||||||||||||
Flaxseeds, whole and ground | 15 mL | 11 | 56 | 235 | 2 | 3 | tr | 3 | 4 | 0.4 | 0.8 | 3.2 | 36 | 0.5 | 3 | 89 | 39 | 53 | 30 | 0 | tr |
Pumpkin and squash seeds, kernels, dried | 60 mL | 35 | 189 | 792 | 9 | 6 | tr | 1.4 | 16 | 3 | 5 | 7.3 | 15 | 5.2 | 6 | 282 | 187 | 411 | 20 | 0 | N/A |
Sunflower seed kernels, roasted, salted | 60 mL | 32 | 189 | 790 | 6 | 8 | 1 | 2.9 | 16 | 1.7 | 3.1 | 10.7 | 23 | 1.2 | 133 | 276 | 42 | 375 | 77 | 0 | 8.5 |
You would need approximately 170 mL of peanuts in the shell to give you a 60 mL serving. |
Food Name | Measure | Weight (g) | Energy (kcal) | Energy (kJ) | Protein (g) | Carbohydrate (g) | Total Sugar (g) | Total Dietary Fibre (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Calcium (mg) | Iron (mg) | Sodium (mg) | Potassium (mg) | Magnesium (mg) | Phosphorus (mg) | Vitamin A (RAE) | Folate (DFE) | Vitamin C (mg) | Vitamin B12 (mcg) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Fast Foods | |||||||||||||||||||||
Beverages | |||||||||||||||||||||
Milk shake, chocolate | 250 mL | 175 | 223 | 931 | 6 | 36 | 33 | 3.3 | 6 | 4.1 | 23 | 198 | 0.5 | 170 | 351 | 30 | 179 | 46 | 9 | 1 | 0.6 |
Milk shake, vanilla | 250 mL | 175 | 195 | 814 | 6 | 31 | 31 | 0.2 | 5 | 3.3 | 19 | 214 | 0.2 | 144 | 305 | 21 | 179 | 65 | 9 | 1 | 0.63 |
Side Dishes | |||||||||||||||||||||
French fries | 20-25 fries | 76 | 236 | 989 | 3 | 29 | N/A | 2.5 | 12 | 5 | 11 | 12 | 1 | 124 | 541 | 25 | 101 | 2 | 25 | 4 | 0.09 |
Garlic bread | 2 slices | 52 | 192 | 801 | 5 | 26 | tr | 1.5 | 8 | 1.3 | 0 | 40 | 1.3 | 384 | 65 | 14 | 56 | 74 | 97 | tr | 0.01 |
Onion rings, breaded and fried | 9-Aug | 83 | 276 | 1152 | 4 | 31 | N/A | 1.7 | 16 | 7 | 14 | 73 | 0.8 | 430 | 129 | 16 | 86 | 1 | 85 | 1 | 0.12 |
Zucchini, breaded and fried, sticks | 4 | 36 | 60 | 250 | 1 | 3 | 1 | 0.3 | 5 | 0.5 | 5 | 18 | 0.2 | 44 | 81 | 6 | 36 | 8 | 9 | 3 | 0.05 |
Sandwiches | |||||||||||||||||||||
Breakfast bagel, with ham, egg and cheese | 1 | 191 | 483 | 2019 | 27 | 52 | 7 | 0.4 | 18 | 7.8 | 243 | 185 | 4.1 | 1259 | 262 | 40 | 397 | 181 | 172 | 0 | 1.39 |
Breakfast biscuit with egg, cheese and bacon | 1 | 144 | 477 | 1993 | 16 | 33 | 3 | 1.1 | 31 | 11.4 | 261 | 164 | 2.5 | 1260 | 230 | 20 | 459 | N/A | 64 | 2 | 1.05 |
Breakfast English muffin with egg, cheese and bacon | 1 | 137 | 289 | 1208 | 17 | 27 | 3 | 1.5 | 13 | 4.7 | 234 | 151 | 2.4 | 729 | 199 | 23 | 270 | 177 | 86 | 2 | 0.67 |
Cheeseburger, double patty + condiments + vegetables | 1 | 228 | 650 | 2718 | 30 | 53 | N/A | 1.8 | 35 | 12.8 | 93 | 169 | 4.7 | 921 | 390 | 36 | 349 | N/A | 131 | 3 | 2.07 |
Cheeseburger, single patty, plain | 1 | 102 | 319 | 1335 | 15 | 32 | 6 | 1.3 | 15 | 6.5 | 50 | 141 | 2.4 | 500 | 164 | 21 | 196 | N/A | N/A | 0 | 0.97 |
Chicken sandwich, breaded chicken + condiments + vegetables | 1 | 228 | 632 | 2640 | 29 | 42 | N/A | 2.2 | 39 | 12.4 | 78 | 258 | 3.6 | 1238 | 333 | 43 | 406 | 164 | 154 | 3 | 0.46 |
Chicken sandwich, grilled chicken + condiments + vegetables | 1 | 169 | 335 | 1402 | 33 | 23 | 3 | 1.2 | 12 | 2.2 | 78 | 70 | 2.1 | 330 | 449 | 37 | 36 | 23 | 83 | 2 | 0.41 |
Donair / Gyro | 1 | 195 | 310 | 1295 | 22 | 37 | 3 | 2 | 7 | 2.8 | 49 | 98 | 3.1 | 361 | 404 | 40 | 223 | 22 | 115 | 6 | 1.82 |
Fish sandwich with breaded fish | 1 | 183 | 523 | 2189 | 21 | 48 | N/A | 2.4 | 29 | 8.1 | 68 | 185 | 3.5 | 939 | 353 | 37 | 311 | N/A | 134 | 3 | 1.08 |
Hamburger, double patty + condiments | 1 | 215 | 576 | 2410 | 32 | 39 | N/A | 1.9 | 32 | 12 | 103 | 92 | 5.5 | 742 | 527 | 45 | 284 | N/A | 111 | 1 | 3.33 |
Hamburger, single patty, plain | 1 | 90 | 275 | 1148 | 12 | 31 | 5 | 1.3 | 12 | 4.1 | 35 | 63 | 2.4 | 387 | 145 | 19 | 103 | 0 | N/A | 0 | 0.89 |
Submarine sandwich (6 inches), vegetarian | 1 | 167 | 216 | 904 | 7 | 38 | 3 | 3.4 | 4 | 0.8 | 0 | 77 | 2.7 | 529 | 236 | 27 | 88 | 25 | 213 | 20 | 0 |
Submarine sandwich (6 inches), with cold cuts | 1 | 228 | 456 | 1906 | 22 | 51 | N/A | 3 | 19 | 6.8 | 36 | 189 | 2.5 | 1651 | 394 | 68 | 287 | 71 | 109 | 12 | 1.09 |
Submarine sandwich (6 inches), with grilled/roasted chicken | 1 | 229 | 417 | 1742 | 24 | 44 | 3 | 3.3 | 16 | 2.8 | 47 | 81 | 3 | 722 | 437 | 44 | 104 | 37 | 255 | 12 | 0.2 |
Submarine sandwich (6 inches), with tuna | 1 | 256 | 584 | 2440 | 30 | 55 | N/A | 2.9 | 28 | 5.3 | 49 | 74 | 2.6 | 1293 | 335 | 79 | 220 | 46 | 135 | 4 | 1.61 |
Veggie burger, single patty + condiments + vegetables | 1 | 157 | 359 | 1504 | 19 | 28 | 4 | 4.5 | 19 | 2.9 | 5 | 86 | 3.1 | 671 | 233 | 25 | 278 | 22 | 135 | 3 | 1.8 |
Wrap sandwich, chicken ranch | 1 | 249 | 532 | 2227 | 32 | 44 | 3 | 3.5 | 25 | 6.7 | 77 | 134 | 3.3 | 847 | 544 | 50 | 235 | 50 | 146 | 12 | 0.47 |
Chinese | |||||||||||||||||||||
Beef and broccoli stir fry | 250 mL | 229 | 266 | 1111 | 24 | 9 | 1 | 2.2 | 15 | 3.5 | 58 | 48 | 2.8 | 433 | 473 | 35 | 189 | 90 | 104 | 59 | 2 |
Chicken almond guy ding | 250 mL | 256 | 295 | 1232 | 22 | 18 | 3 | 2.6 | 15 | 1.6 | 42 | 58 | 1.7 | 510 | 591 | 61 | 123 | 14 | 27 | 7 | 0.29 |
Chicken chow mein | 250 mL | 232 | 200 | 837 | 21 | 10 | 7 | 2.2 | 9 | 1.6 | 51 | 38 | 1.7 | 982 | 423 | 35 | 191 | 17 | 50 | 8 | 0.26 |
Chicken fried rice | 250 mL | 209 | 343 | 1436 | 12 | 44 | 1 | 1.3 | 13 | 1.8 | 99 | 36 | 1.3 | 797 | 169 | 28 | 139 | 59 | 30 | 4 | 0.42 |
Egg roll | 1 | 64 | 113 | 472 | 5 | 9 | 1 | 0.7 | 6 | 1.2 | 35 | 14 | 0.8 | 249 | 121 | 9 | 53 | 17 | 27 | 2 | 0.19 |
General Tao/Tso chicken | 250 mL | 258 | 806 | 3371 | 50 | 8 | 3 | 0.6 | 62 | 11 | 163 | 39 | 2.2 | 1285 | 476 | 47 | 340 | 38 | 13 | 11 | 0.56 |
Hot and sour soup | 250 mL | 258 | 167 | 697 | 17 | 5 | 1 | 0.5 | 8 | 2.8 | 36 | 45 | 1.8 | 1596 | 383 | 20 | 192 | 2 | 12 | 1 | 0.45 |
Sweet and sour chicken balls | 3 | 75 | 199 | 831 | 9 | 17 | 7 | 0.5 | 10 | 2.7 | 46 | 24 | 1 | 390 | 90 | 13 | 23 | 18 | 19 | 1 | 0.17 |
Won ton soup | 250 mL | 255 | 191 | 798 | 15 | 15 | 1 | 1 | 7 | 2.4 | 53 | 37 | 1.8 | 810 | 339 | 23 | 159 | 74 | 55 | 2 | 0.49 |
Pizza | |||||||||||||||||||||
Pizza with cheese (medium - 12 inches) | 1/6 | 84 | 210 | 880 | 9 | 25 | 2 | 1.5 | 8 | 3.4 | 14 | 171 | 2 | 515 | 180 | 19 | 161 | 32 | 70 | 4 | 0.13 |
Pizza with cheese and pepperoni (medium - 12 inches) | 1/6 | 85 | 219 | 916 | 11 | 23 | 1 | 1.4 | 9 | 4.2 | 21 | 187 | 1.7 | 340 | 157 | 18 | 182 | 37 | 74 | 2 | 0.2 |
Pizza with cheese and vegetables (medium - 12 inches) | 1/6 | 93 | 193 | 809 | 8 | 24 | 3 | 1.8 | 7 | 3 | 12 | 154 | 1.9 | 482 | 201 | 19 | 147 | 31 | 63 | 11 | 0.11 |
Pizza with cheese, meat and vegetables (medium - 12 inches) | 1/6 | 105 | 250 | 1044 | 11 | 24 | 3 | 1.9 | 12 | 4.8 | 24 | 159 | 2.1 | 629 | 237 | 21 | 168 | 31 | 65 | 11 | 0.24 |
Other | |||||||||||||||||||||
Chicken, breaded and fried (pieces) | 2 pieces | 98 | 283 | 1184 | 22 | 9 | 0 | 0.3 | 17 | 4.6 | 85 | 20 | 1.3 | 286 | 181 | 20 | 151 | 0 | N/A | 0 | 0.27 |
Chicken, breaded and fried, boneless (nuggets) | 6 | 96 | 285 | 1192 | 15 | 16 | 1 | 0.9 | 18 | 3.9 | 53 | 13 | 0.8 | 551 | 251 | 24 | 277 | 5 | 14 | 1 | 0.32 |
Chili con carne | 250 mL | 267 | 270 | 1128 | 26 | 23 | N/A | 4.9 | 9 | 3.6 | 142 | 72 | 5.5 | 1064 | 730 | 48 | 209 | 88 | 59 | 2 | 1.2 |
Corndog (Pogo™) | 1 | 75 | 197 | 825 | 7 | 24 | N/A | 1.1 | 8 | 2.2 | 34 | 44 | 2.6 | 417 | 113 | 8 | 71 | 16 | 57 | 0 | 0.19 |
Hot-dog, plain | 1 | 98 | 242 | 1012 | 10 | 18 | N/A | 0.9 | 15 | 5.1 | 44 | 24 | 2.3 | 670 | 143 | 13 | 97 | 0 | 61 | tr | 0.51 |
Food Name | Measure | Weight (g) | Energy (kcal) | Energy (kJ) | Protein (g) | Carbohydrate (g) | Total Sugar (g) | Total Dietary Fibre (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Calcium (mg) | Iron (mg) | Sodium (mg) | Potassium (mg) | Magnesium (mg) | Phosphorus (mg) | Vitamin A (RAE) | Folate (DFE) | Vitamin C (mg) | Vitamin B12 (mcg) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Mixed Dishes | |||||||||||||||||||||
Mexican | |||||||||||||||||||||
Burrito with beans and cheese | 1 | 93 | 189 | 790 | 8 | 27 | N/A | 3.8 | 6 | 3.4 | 14 | 107 | 1.1 | 583 | 248 | 40 | 90 | 49 | 52 | 1 | 0.45 |
Burrito with beef, cheese and chilli | 1 | 152 | 316 | 1322 | 20 | 32 | N/A | 2.2 | 12 | 5.2 | 85 | 111 | 3.9 | 1046 | 333 | 35 | 158 | 99 | 99 | 2 | 1.03 |
Nachos with cheese | 15-20 nachos | 113 | 346 | 1446 | 9 | 36 | N/A | 4.1 | 19 | 7.8 | 18 | 272 | 1.3 | 816 | 172 | 55 | 276 | N/A | N/A | 1 | 0.82 |
Quesadilla with meat | 1 | 184 | 627 | 2622 | 31 | 40 | tr | 2.5 | 38 | 17.3 | 95 | 442 | 3.9 | 1265 | 319 | 44 | 457 | 167 | 104 | 6 | 1.03 |
Taco salad | 250 mL | 129 | 193 | 807 | 12 | 13 | 2 | 2 | 11 | 4.1 | 35 | 92 | 1.3 | 452 | 275 | 29 | 138 | 40 | 18 | 4 | 0.58 |
Taco with beef, cheese, salsa + vegetables | 2-Jan | 78 | 168 | 704 | 9 | 12 | N/A | N/A | 9 | 5.2 | 26 | 101 | 1.1 | 366 | 216 | 32 | 93 | N/A | 45 | 1 | 0.48 |
Sandwiches | |||||||||||||||||||||
Club sandwich | 1 | 246 | 558 | 2335 | 32 | 47 | 5 | 2.8 | 26 | 5.8 | 76 | 152 | 4.5 | 1152 | 480 | 47 | 347 | 43 | 163 | 6 | 0.48 |
Egg salad | 1 | 157 | 479 | 2003 | 14 | 27 | 3 | 1.2 | 35 | 6.6 | 335 | 119 | 2.9 | 693 | 155 | 19 | 187 | 153 | 121 | 0 | 0.92 |
Hot chicken sandwich | 1 | 284 | 388 | 1621 | 40 | 31 | 2 | 1.7 | 10 | 3 | 89 | 109 | 4.7 | 1344 | 519 | 43 | 327 | 0 | 96 | 0 | 0.54 |
Ham | 1 | 121 | 260 | 1089 | 13 | 28 | 2 | 2.1 | 10 | 2.6 | 32 | 92 | 2.5 | 1132 | 229 | 25 | 139 | 49 | 93 | 3 | 0.24 |
Roast beef | 1 | 139 | 346 | 1447 | 22 | 33 | N/A | 2.5 | 14 | 3.6 | 51 | 54 | 4.2 | 792 | 316 | 31 | 239 | 11 | 69 | 2 | 1.22 |
Salmon salad | 1 | 162 | 340 | 1422 | 16 | 33 | 5 | 1.7 | 16 | 2.9 | 27 | 222 | 2.5 | 818 | 271 | 31 | 257 | 27 | 105 | 1 | 2.45 |
Tuna salad | 1 | 162 | 371 | 1552 | 20 | 33 | 5 | 1.7 | 18 | 2.9 | 15 | 93 | 2.9 | 745 | 220 | 32 | 233 | 30 | 97 | 1 | 1.25 |
Salads | |||||||||||||||||||||
Caesar | 250 mL | 114 | 179 | 751 | 5 | 7 | 1 | 1.7 | 15 | 2 | 39 | 92 | 1.3 | 268 | 233 | 17 | 81 | 234 | 118 | 20 | 0.3 |
Caesar salad with chicken | 500 mL | 327 | 491 | 2055 | 41 | 12 | 3 | 3.7 | 31 | 4.3 | 137 | 147 | 2.9 | 718 | 890 | 61 | 146 | 504 | 249 | 42 | 0.76 |
Garden | 250 mL | 77 | 47 | 198 | 1 | 4 | 3 | 0.9 | 4 | 0.6 | 0 | 13 | 0.3 | 216 | 135 | 6 | 16 | 48 | 15 | 4 | 0 |
Greek | 250 mL | 111 | 139 | 580 | 4 | 4 | 2 | 1.1 | 13 | 3.9 | 19 | 121 | 0.6 | 315 | 130 | 12 | 85 | 43 | 20 | 11 | 0.36 |
Pasta salad with vegetables | 250 mL | 187 | 245 | 1001 | 5 | 33 | 5 | 2.2 | 10 | 1.6 | 0 | 27 | 1.8 | 1273 | 173 | 25 | 69 | 98 | 129 | 10 | 0 |
Pasta | |||||||||||||||||||||
Lasagna with meat (7.5 cm x 9 cm) | 1 piece | 232 | 364 | 1523 | 22 | 37 | 6 | 2.4 | 14 | 7.4 | 50 | 251 | 3.2 | 623 | 428 | 46 | 280 | 83 | 99 | 11 | 0.65 |
Lasagna, vegetarian (7.5 cm x 9 cm) | 1 piece | 256 | 355 | 1485 | 19 | 46 | 7 | 2.9 | 11 | 6.6 | 38 | 304 | 3.2 | 737 | 423 | 49 | 290 | 102 | 119 | 13 | 0.21 |
Macaroni and cheese (Kraft Dinner™) | 250 mL | 202 | 395 | 1653 | 11 | 49 | 6 | 2 | 17 | 4.1 | 9 | 158 | 2.2 | 784 | 162 | 36 | 194 | 165 | 191 | tr | 0.22 |
Macaroni casserole with beef and tomato soup | 250 mL | 263 | 319 | 1334 | 23 | 32 | 6 | 1.9 | 10 | 4 | 52 | 31 | 3.5 | 376 | 399 | 40 | 186 | 14 | 112 | 2 | 1.3 |
Spaghetti with cream sauce | 250 mL | 211 | 250 | 1047 | 9 | 47 | 4 | 1.9 | 2 | 0.9 | 5 | 81 | 2.2 | 111 | 140 | 34 | 140 | 33 | 192 | tr | 0.22 |
Spaghetti with meat sauce | 250 mL | 262 | 401 | 1678 | 19 | 50 | 9 | 4.9 | 14 | 4.5 | 56 | 101 | 4.7 | 1008 | 761 | 60 | 216 | 68 | 162 | 13 | 0.89 |
Other | |||||||||||||||||||||
Beef pot pie, commercial, individual | 1 serving | 227 | 638 | 2667 | 18 | 57 | N/A | 2 | 38 | 11.4 | 41 | 45 | 2.3 | 1203 | 293 | N/A | 109 | 279 | 88 | 0 | N/A |
Beef stew | 250 mL | 259 | 168 | 701 | 18 | 14 | 3 | 1.8 | 4 | 1.6 | 39 | 29 | 2.2 | 604 | 496 | 33 | 183 | 132 | 26 | 9 | 1.52 |
Butter chicken | 250 mL | 258 | 368 | 1538 | 28 | 13 | 4 | 1.5 | 23 | 9.9 | 116 | 125 | 2.4 | 740 | 669 | 54 | 307 | 147 | 15 | 11 | 0.44 |
Chicken fajita | 1 fajita | 223 | 350 | 1462 | 19 | 50 | 3 | 4.1 | 8 | 2.1 | 33 | 52 | 3.4 | 540 | 405 | 41 | 183 | 28 | 153 | 26 | 0.09 |
Chicken pot pie, commercial, individual | 1 serving | 227 | 494 | 2065 | 21 | 37 | 3 | 3.1 | 29 | 9.5 | 62 | 59 | 3 | 347 | 349 | 34 | 195 | 222 | 102 | 9 | 0.2 |
Pad Thaï | 250 mL | 171 | 220 | 920 | 15 | 26 | 4 | 1.5 | 6 | 0.9 | 68 | 26 | 0.9 | 344 | 258 | 30 | 56 | 36 | 24 | 5 | 0.23 |
Poutine | 250 mL | 165 | 380 | 1587 | 13 | 25 | 1 | 1.9 | 26 | 9.9 | 40 | 282 | 1.4 | 755 | 387 | 26 | 261 | 97 | 16 | 7 | 0.38 |
Samosa, vegetarian | 2 | 100 | 306 | 1280 | 5 | 32 | 1 | 2.1 | 18 | 5.6 | 8 | 33 | 1.8 | 795 | 178 | 17 | 70 | 36 | 68 | 3 | 0.06 |
Shepherd's pie | 250 mL | 257 | 389 | 1628 | 17 | 40 | 5 | 3.1 | 17 | 5 | 41 | 52 | 1.9 | 584 | 766 | 54 | 213 | 94 | 42 | 14 | 1.23 |
Stir fry with beef | 250 mL | 229 | 290 | 1213 | 22 | 20 | 11 | 2.2 | 14 | 2.3 | 46 | 45 | 2.7 | 888 | 534 | 37 | 211 | 30 | 43 | 69 | 1.77 |
Stir fry with chicken | 250 mL | 171 | 255 | 1067 | 18 | 8 | 2 | 1.5 | 17 | 4 | 63 | 27 | 1.3 | 552 | 387 | 25 | 165 | 109 | 16 | 22 | 0.19 |
Stir fry with tofu | 250 mL | 171 | 183 | 767 | 14 | 10 | 3 | 1.4 | 10 | 1.1 | tr | 142 | 1.8 | 493 | 326 | 36 | 141 | 72 | 22 | 20 | 0.02 |
Sushi with fish | 4 | 104 | 164 | 684 | 5 | 35 | 7 | 0.8 | tr | 0.1 | 3 | 20 | 0.5 | 666 | 142 | 21 | 66 | 52 | 15 | 2 | 0.11 |
Sushi with vegetables, no fish | 4 | 104 | 122 | 510 | 2 | 27 | 5 | 0.5 | tr | 0.1 | 0 | 13 | 0.2 | 100 | 60 | 13 | 38 | 16 | 7 | 2 | tr |
Sweet and sour meatballs | 6 | 258 | 472 | 2322 | 26 | 33 | 19 | 0.7 | 26 | 10.6 | 95 | 76 | 3.3 | 931 | 409 | 37 | 243 | 33 | 34 | 1 | 2.6 |
Tourtiere, homemade (20 cm diam) | 1/6 | 113 | 307 | 1283 | 15 | 23 | 1 | 1.2 | 17 | 6.4 | 47 | 28 | 1.9 | 352 | 273 | 22 | 157 | 1 | 59 | 1 | 0.3 |
New frozen dinners are being introduced on the market regularly. Please refer to the Nutrition Facts table on the package for nutritional information. For help understanding the Nutrition Facts table, visit the Health Canada website at Nutrition Labelling |
Food Name | Measure | Weight (g) | Energy (kcal) | Energy (kJ) | Protein (g) | Carbohydrate (g) | Total Sugar (g) | Total Dietary Fibre (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Calcium (mg) | Iron (mg) | Sodium (mg) | Potassium (mg) | Magnesium (mg) | Phosphorus (mg) | Vitamin A (RAE) | Folate (DFE) | Vitamin C (mg) | Vitamin B12 (mcg) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Soups | |||||||||||||||||||||
Ready-to-serve | |||||||||||||||||||||
Beef or chicken, broth/bouillon | 250 mL | 254 | 18 | 74 | 3 | tr | 0 | 0 | 1 | 0.3 | 0 | 15 | 0.4 | 827 | 137 | 5 | 33 | 0 | 5 | 0 | 0.18 |
Beef, chunky | 250 mL | 254 | 180 | 753 | 12 | 21 | 2 | 1.5 | 5 | 2.7 | 15 | 33 | 2.5 | 915 | 355 | 5 | 127 | 137 | 15 | 7 | 0.66 |
Chicken noodle, chunky | 250 mL | 254 | 185 | 773 | 13 | 18 | 2 | 4.1 | 6 | 1.5 | 20 | 25 | 1.5 | 898 | 114 | 10 | 76 | 71 | 65 | 0 | 0.33 |
Chicken noodle, low fat, reduced salt | 250 mL | 257 | 105 | 444 | 9 | 13 | 1 | 2.1 | 2 | 1 | 13 | 21 | 0 | 501 | N/A | N/A | N/A | N/A | N/A | 0 | N/A |
Chicken vegetable, chunky | 250 mL | 254 | 175 | 733 | 13 | 20 | N/A | 0.9 | 5 | 1.5 | 18 | 28 | 1.5 | 1128 | 388 | 10 | 112 | 317 | 13 | 6 | 0.25 |
Clam chowder, Manhattan | 250 mL | 254 | 142 | 593 | 8 | 20 | 4 | 3 | 4 | 2.2 | 15 | 71 | 2.8 | 1057 | 406 | 20 | 89 | 178 | 10 | 13 | 8.37 |
Minestrone, chunky | 250 mL | 254 | 134 | 563 | 5 | 22 | 6 | 6.1 | 3 | 1.6 | 5 | 63 | 1.9 | 913 | 647 | 15 | 117 | 226 | 72 | 5 | 0 |
Split pea with ham, chunky | 250 mL | 254 | 195 | 817 | 12 | 28 | 5 | 4.1 | 4 | 1.7 | 8 | 36 | 2.3 | 1019 | 322 | 41 | 188 | 259 | 5 | 7 | 0.25 |
Vegetable, chunky | 250 mL | 254 | 129 | 540 | 4 | 20 | 4 | 1.3 | 4 | 0.6 | 0 | 58 | 1.7 | 1068 | 418 | 8 | 76 | 307 | 18 | 6 | 0 |
Condensed, prepared with water | |||||||||||||||||||||
Beef noodle | 250 mL | 258 | 88 | 366 | 5 | 9 | 2 | 0.8 | 3 | 1.2 | 5 | 15 | 1.2 | 1005 | 106 | 5 | 49 | 8 | 31 | tr | 0.21 |
Chicken broth | 250 mL | 254 | 41 | 170 | 5 | 1 | 1 | 0 | 1 | 0.4 | 0 | 10 | 0.5 | 806 | 218 | 3 | 76 | 0 | 5 | 0 | 0.25 |
Chicken noodle | 250 mL | 255 | 79 | 331 | 4 | 10 | N/A | 0.8 | 3 | 0.7 | 8 | 18 | 0.8 | 1169 | 59 | 5 | 38 | 38 | 37 | tr | 0.15 |
Cream of mushroom | 250 mL | 258 | 137 | 572 | 2 | 10 | 2 | 0.5 | 9 | 2.6 | 3 | 49 | 0.5 | 931 | 106 | 5 | 52 | 15 | 5 | 1 | 0.05 |
Tomato | 250 mL | 258 | 90 | 376 | 2 | 18 | 9 | 1.2 | 2 | 0.4 | 0 | 13 | 1.9 | 735 | 278 | 8 | 36 | 26 | 15 | 3 | 0 |
Tomato, reduced salt | 250 mL | 258 | 90 | 376 | 2 | 19 | 8 | 0.5 | 2 | 0.4 | 0 | 13 | 1.9 | 52 | 278 | 8 | 36 | 44 | 18 | 70 | 0 |
Vegetables with beef | 250 mL | 258 | 83 | 345 | 6 | 11 | 1 | 0.7 | 2 | 0.9 | 5 | 18 | 1.2 | 835 | 183 | 5 | 44 | 101 | 10 | 1 | 0.34 |
Vegetarian vegetable | 250 mL | 255 | 76 | 318 | 2 | 13 | 4 | 0.5 | 2 | 0.3 | 0 | 23 | 1.1 | 868 | 222 | 8 | 36 | 122 | 10 | 2 | 0 |
Condensed, prepared with 2% milk | |||||||||||||||||||||
Clam chowder, New England | 250 mL | 262 | 157 | 658 | 10 | 18 | N/A | 1.6 | 5 | 1.9 | 16 | 202 | 1.6 | 1051 | 320 | 26 | 168 | 71 | 10 | 4 | 10.85 |
Cream of chicken | 250 mL | 262 | 189 | 789 | 8 | 16 | 7 | 0.3 | 10 | 3.7 | 21 | 194 | 0.7 | 1108 | 293 | 21 | 162 | 86 | N/A | 1 | 0.58 |
Cream of mushroom | 250 mL | 262 | 202 | 844 | 6 | 16 | N/A | 0.5 | 13 | 4.2 | 10 | 191 | 0.6 | 983 | 288 | 24 | 168 | 86 | 10 | 2 | 0.52 |
Cream of mushroom, reduced salt | 250 mL | 262 | 134 | 558 | 6 | 17 | 9 | 0.8 | 5 | 2.4 | 14 | 168 | 0.7 | 562 | 691 | 21 | 189 | 74 | 21 | tr | 0.5 |
Cream of tomato | 250 mL | 262 | 155 | 647 | 6 | 24 | 16 | 1.3 | 5 | 1.9 | 10 | 173 | 1.9 | 802 | 480 | 26 | 160 | 69 | 22 | 4 | 0.47 |
Dehydrated, prepared with water | |||||||||||||||||||||
Chicken noodle | 250 mL | 254 | 58 | 243 | 2 | 9 | 1 | 0.3 | 1 | 0.3 | 10 | 5 | 0.5 | 581 | 33 | 8 | 30 | 3 | 28 | 0 | 0.05 |
Minestrone | 250 mL | 268 | 83 | 349 | 5 | 13 | N/A | 0.8 | 2 | 0.9 | 3 | 40 | 1.1 | 1084 | 360 | 8 | 64 | 16 | 51 | 1 | 0 |
Onion | 250 mL | 260 | 29 | 120 | 1 | 5 | 2 | 0.8 | 1 | 0.1 | 0 | 13 | 0.2 | 897 | 68 | 5 | 31 | 0 | 3 | tr | 0 |
Ramen noodles, chicken flavour, cooked | 250 mL | 258 | 162 | 678 | 3 | 20 | N/A | 6.2 | 8 | 3.5 | 0 | N/A | 1.2 | 792 | N/A | N/A | N/A | 72 | N/A | 0 | N/A |
Tomato vegetable | 250 mL | 255 | 56 | 234 | 2 | 10 | 2 | 0.5 | 1 | 0.4 | 0 | 8 | 0.6 | 1154 | 104 | 20 | 31 | 10 | 10 | 6 | 0 |
Homemade | |||||||||||||||||||||
Chicken noodle | 250 mL | 255 | 135 | 564 | 19 | 7 | 2 | 0.9 | 3 | 0.7 | 64 | 26 | 1.1 | 336 | 302 | 30 | 168 | 136 | 28 | 3 | 0.22 |
Cream of vegetable | 250 mL | 251 | 62 | 262 | 5 | 7 | 3 | 0.8 | 2 | 0.7 | 2 | 53 | 0.6 | 586 | 287 | 11 | 95 | 99 | 11 | 3 | 0.31 |
French onion | 250 mL | 255 | 204 | 852 | 10 | 28 | 3 | 1.9 | 6 | 2.9 | 13 | 159 | 1.5 | 904 | 204 | 25 | 157 | 30 | 69 | 2 | 0.58 |
Lentil | 250 mL | 262 | 193 | 805 | 12 | 27 | 3 | 5.1 | 5 | 0.4 | 0 | 41 | 3.3 | 654 | 365 | 41 | 171 | 45 | 69 | 6 | 0 |
Split pea with ham | 250 mL | 267 | 190 | 797 | 13 | 31 | 5 | 3.8 | 2 | 0.6 | 7 | 39 | 1.9 | 312 | 437 | 50 | 176 | 56 | 70 | 2 | 0.04 |
Vegetable | 250 mL | 252 | 49 | 204 | 3 | 8 | 2 | 1.4 | 1 | 0.2 | 0 | 34 | 0.7 | 692 | 336 | 16 | 58 | 93 | 20 | 11 | 0.14 |
Many broths and canned soups now have a reduced salt version. |
Food Name | Measure | Weight (g) | Energy (kcal) | Energy (kJ) | Protein (g) | Carbohydrate (g) | Total Fat (g) | Saturated Fat (g) | Monounsaturated Fat (g) | Polyunsaturated Fat (g) | Trans Fat (g) | Cholesterol (mg) | Calcium (mg) | Iron (mg) | Sodium (mg) | Potassium (mg) | Magnesium (mg) | Phosphorus (mg) | Vitamin A (RAE) | Vitamin D (mcg) | Vitamin E (mg) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Fats and Oils | |||||||||||||||||||||
Butter and Margarine | |||||||||||||||||||||
Becel™, tub, calorie-reduced, canola and safflower oils (non-hydrogenated) | 5 mL | 5 | 17 | 70 | tr | tr | 2 | 0.3 | 0.8 | 0.6 | tr | 0 | 1 | 0 | 46 | 1 | tr | 1 | 48 | 0.6 | 0.2 |
Becel™, tub, canola and safflower oils (non-hydrogenated) | 5 mL | 5 | 34 | 144 | tr | tr | 4 | 0.5 | 1.7 | 1.2 | tr | 0 | 1 | 0 | 52 | 2 | tr | 1 | 48 | 0.6 | 0.2 |
Butter | 5 mL | 5 | 34 | 144 | tr | tr | 4 | 2.5 | 1 | 0.1 | 0.2 | 10 | 1 | tr | 28 | 1 | tr | 1 | 33 | tr | 0.1 |
Chefmaster™, tub, unspecified vegetable oils (hydrogenated) | 5 mL | 5 | 34 | 144 | tr | tr | 4 | 0.5 | 1.6 | 0.9 | 0.5 | 0 | 1 | 0 | 52 | 2 | tr | 1 | 48 | 0.6 | 0.2 |
Imperial™, stick, soy and canola oils (hydrogenated) | 5 mL | 5 | 34 | 141 | tr | tr | 4 | 0.5 | 2.5 | 0.4 | 1.5 | 0 | tr | tr | 31 | 1 | tr | tr | 48 | 0.6 | 0.3 |
Imperial™, tub, soya oil (non-hydrogenated) | 5 mL | 5 | 34 | 144 | tr | tr | 4 | 0.9 | 0.7 | 1.8 | tr | 0 | 1 | 0 | 52 | 2 | tr | 1 | 48 | 0.6 | 0.2 |
Lactantia™, tub, soya oil (hydrogenated) | 5 mL | 5 | 34 | 144 | tr | tr | 4 | 0.7 | 1.3 | 1.4 | 0.6 | 0 | 1 | 0 | 52 | 2 | tr | 1 | 48 | 0.6 | 0.2 |
Margarine, tub, composite | 5 mL | 5 | 34 | 144 | tr | tr | 4 | 0.6 | 1.7 | 1.3 | 0 | 1 | 0 | 52 | 2 | tr | 1 | 48 | 0.6 | 0.2 | |
Spread (20% butter / 80% margarine) | 5 mL | 5 | 34 | 141 | tr | tr | 4 | 1 | 2.2 | 0.4 | 1 | 2 | 1 | tr | 43 | 2 | tr | 1 | 47 | N/A | 0.4 |
Spread (50% butter / 50% margarine) | 5 mL | 5 | 33 | 137 | tr | tr | 4 | 1.5 | 1.8 | 0.2 | 0.7 | 5 | 1 | tr | 40 | 2 | tr | 1 | 16 | 0 | 0.2 |
Oils | |||||||||||||||||||||
Canola | 15 mL | 14 | 125 | 525 | 0 | 0 | 14 | 1 | 8.4 | 4.2 | 0.3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2.4 |
Corn | 15 mL | 14 | 122 | 510 | 0 | 0 | 14 | 1.8 | 3.8 | 7.5 | 0.1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 |
Flaxseed | 15 mL | 14 | 122 | 511 | 0 | 0 | 14 | 1.4 | 2.5 | 9.9 | tr | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2.4 |
Grapeseed | 15 mL | 14 | 122 | 510 | 0 | 0 | 14 | 1.3 | 2.2 | 9.6 | N/A | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4 |
Olive | 15 mL | 14 | 121 | 506 | 0 | 0 | 14 | 1.8 | 10.1 | 1.4 | tr | 0 | tr | 0.1 | tr | 0 | 0 | 0 | 0 | 0 | 2 |
Peanut | 15 mL | 14 | 121 | 506 | 0 | 0 | 14 | 2.3 | 6.3 | 4.4 | N/A | 0 | 0 | tr | 0 | 0 | 0 | 0 | 0 | 0 | 2.2 |
Sesame | 15 mL | 14 | 122 | 510 | 0 | 0 | 14 | 2 | 5.5 | 5.7 | N/A | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.2 |
Soybean | 15 mL | 14 | 122 | 510 | 0 | 0 | 14 | 2 | 3.2 | 8 | 0.2 | 0 | 0 | tr | 0 | 0 | 0 | 0 | 0 | 0 | 1.3 |
Sunflower | 15 mL | 14 | 122 | 510 | 0 | 0 | 14 | 1.4 | 2.7 | 9.1 | 0.1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5.7 |
Other | |||||||||||||||||||||
Bacon grease | 15 mL | 12 | 110 | 459 | 0 | 0 | 12 | 4.8 | 5.5 | 1.4 | N/A | 12 | 0 | 0 | 18 | 0 | 0 | 0 | 0 | 0 | 0.1 |
Lard | 15 mL | 13 | 117 | 489 | 0 | 0 | 13 | 5.2 | 5.9 | 1.5 | 0.2 | 12 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 |
Shortening | 15 mL | 13 | 115 | 481 | 0 | 0 | 13 | 3.2 | 5.4 | 3.7 | N/A | 0 | tr | tr | 1 | 0 | 0 | 0 | 0 | 0 | 0.1 |
Salad Dressings | |||||||||||||||||||||
Blue cheese | 15 mL | 16 | 78 | 327 | 1 | 1 | 8 | 1.5 | 1.9 | 4.3 | N/A | 3 | 13 | tr | 170 | 6 | 0 | 11 | 10 | N/A | 0.9 |
Blue cheese, low Calorie | 15 mL | 16 | 15 | 64 | 1 | tr | 1 | 0.4 | 0.3 | 0.4 | N/A | tr | 14 | 0.1 | 186 | 1 | 1 | 13 | N/A | N/A | tr |
Creamy Caesar | 15 mL | 15 | 79 | 329 | tr | tr | 9 | 1.3 | 2 | 4.9 | N/A | tr | 4 | tr | 161 | 4 | tr | 3 | tr | tr | 0.8 |
Creamy Caesar, low Calorie | 15 mL | 15 | 17 | 70 | tr | 3 | 1 | 0.1 | 0.2 | 0.4 | N/A | tr | 4 | tr | 164 | 4 | tr | 3 | tr | 0 | 0.1 |
Creamy dressing, fat-free | 15 mL | 16 | 21 | 90 | tr | 5 | tr | tr | tr | tr | N/A | 0 | 1 | 0.1 | 130 | 14 | tr | 0 | tr | 0 | tr |
French | 15 mL | 16 | 72 | 303 | tr | 2 | 7 | 0.9 | 1.3 | 3.3 | N/A | 0 | 4 | 0.1 | 133 | 11 | 1 | 3 | 4 | 0 | 0.8 |
French, low fat | 15 mL | 16 | 33 | 138 | tr | 4 | 2 | 0.3 | 0.5 | 1.2 | N/A | 0 | 2 | 0.1 | 165 | 13 | 0 | 2 | 2 | 0 | 0.5 |
Italian | 15 mL | 15 | 43 | 181 | tr | 2 | 4 | 0.7 | 0.9 | 1.9 | N/A | 0 | 1 | 0.1 | 246 | 7 | tr | 1 | 2 | 0 | 0.7 |
Italian, low Calorie | 15 mL | 15 | 11 | 48 | tr | 1 | 1 | 0.1 | 0.3 | 0.3 | N/A | 1 | 1 | 0.1 | 208 | 13 | 1 | 2 | tr | 0 | tr |
Mayonnaise | 15 mL | 14 | 100 | 419 | tr | 1 | 11 | 1.7 | 2.7 | 6 | tr | 5 | 3 | 0.1 | 79 | 5 | tr | 4 | 11 | tr | 0.7 |
Mayonnaise, light | 15 mL | 16 | 51 | 215 | tr | 1 | 5 | 0.8 | 1.3 | 2.8 | tr | 6 | 1 | 0.1 | 107 | 6 | tr | 6 | 3 | N/A | 0.5 |
Non creamy dressing, fat-free | 15 mL | 15 | 7 | 29 | tr | 1 | tr | tr | tr | tr | N/A | tr | 4 | 0.1 | 165 | 15 | 1 | 16 | tr | 0 | 0.1 |
Oil and vinegar | 15 mL | 16 | 73 | 305 | 0 | tr | 8 | 1.5 | 2.4 | 3.9 | N/A | 0 | 0 | 0 | tr | 1 | 0 | 0 | 0 | 0 | 0.8 |
Ranch | 15 mL | 15 | 71 | 297 | tr | 1 | 8 | 1.2 | 1.7 | 4.2 | 0 | 5 | 5 | 0.1 | 120 | 9 | 1 | 24 | 1 | tr | 0.7 |
Ranch, low fat | 15 mL | 16 | 36 | 149 | tr | 3 | 3 | 0.2 | 0.9 | 0.7 | 0 | 3 | 20 | 0.1 | 151 | 21 | 1 | 31 | 3 | tr | 0.3 |
Salad dressing, mayonnaise type | 15 mL | 15 | 58 | 243 | tr | 4 | 5 | 0.7 | 1.3 | 2.7 | 0.4 | 4 | 2 | tr | 106 | 1 | tr | 4 | 3 | tr | 0.3 |
Salad dressing, mayonnaise type, fat-free | 15 mL | 16 | 14 | 57 | tr | 3 | tr | 0.1 | 0.3 | tr | N/A | 1 | 1 | tr | 128 | 8 | tr | 1 | 0 | N/A | tr |
Salad dressing, mayonnaise type, light | 15 mL | 15 | 44 | 184 | 0 | 2 | 4 | 0.2 | 2.2 | 1.1 | N/A | 0 | tr | 0 | 117 | 0 | 0 | N/A | 3 | N/A | tr |
Thousand Island | 15 mL | 16 | 59 | 245 | tr | 2 | 6 | 0.8 | 1.2 | 2.9 | N/A | 4 | 3 | 0.2 | 137 | 17 | 1 | 4 | 2 | N/A | 0.6 |
Thousand Island, low Calorie | 15 mL | 16 | 32 | 132 | tr | 3 | 2 | 0.1 | 1 | 0.4 | N/A | tr | 2 | 0.1 | 129 | 31 | 1 | 2 | 2 | N/A | 0.2 |
When cooking with oil, remember that 5 mL (1 teaspoon) of oil contains 40 calories and approximately 5 grams of fat |
Food Name | Measure | Weight (g) | Energy (kcal) | Energy (kJ) | Protein (g) | Carbohydrate (g) | Total Sugar (g) | Total Dietary Fibre (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Calcium (mg) | Iron (mg) | Sodium (mg) | Potassium (mg) | Magnesium (mg) | Phosphorus (mg) | Vitamin A (RAE) | Vitamin C (mg) | Vitamin B12 (mcg) | Caffeine (mg) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Sweets and Sugars | |||||||||||||||||||||
Sugar, Honey and Substitutes | |||||||||||||||||||||
Brown sugar | 5 mL | 5 | 18 | 73 | 0 | 5 | 4 | 0 | 0 | 0 | 0 | 4 | 0.1 | 2 | 16 | 1 | 1 | 0 | 0 | 0 | 0 |
Honey | 5 mL | 7 | 22 | 91 | tr | 6 | 6 | tr | 0 | 0 | 0 | tr | tr | tr | 4 | tr | tr | 0 | tr | 0 | 0 |
Icing sugar (powdered) | 5 mL | 3 | 10 | 41 | 0 | 2 | 2 | 0 | tr | 0 | 0 | tr | tr | tr | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Sugar substitute, aspartame (Equal™) | 1 packet | 1 | 4 | 15 | tr | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Sugar substitute, sucralose (Splenda™) | 5 mL | 1 | 2 | 7 | 0 | tr | tr | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
White sugar (granulated) | 5 mL | 4 | 16 | 68 | 0 | 4 | 4 | 0 | 0 | 0 | 0 | tr | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Syrup and Molasses | |||||||||||||||||||||
Chocolate syrup, thin type | 15 mL | 20 | 110 | 461 | 1 | 26 | 20 | 1 | tr | 0.2 | 0 | 6 | 0.8 | 28 | 89 | 26 | 51 | tr | tr | 0 | 6 |
Corn syrup | 15 mL | 21 | 59 | 249 | 0 | 16 | 6 | 0 | 0 | 0 | 0 | 4 | 0.1 | 32 | 9 | 2 | 2 | 0 | 0 | 0 | 0 |
Maple syrup | 15 mL | 20 | 55 | 230 | 0 | 14 | 12 | 0 | tr | tr | 0 | 22 | 0.2 | 2 | 46 | 4 | tr | 0 | 0 | 0 | 0 |
Molasses | 15 mL | 21 | 62 | 257 | 0 | 16 | 12 | 0 | tr | tr | 0 | 44 | 1 | 8 | 311 | 51 | 7 | 0 | 0 | 0 | 0 |
Pancake syrup | 15 mL | 20 | 47 | 195 | 0 | 12 | 7 | 0.1 | 0 | 0 | 0 | 1 | tr | 16 | 3 | tr | 2 | 0 | 0 | 0 | 0 |
Preserves | |||||||||||||||||||||
Double fruit jam type spread | 15 mL | 19 | 42 | 177 | tr | 10 | 9 | 0.5 | tr | 0 | 0 | 2 | 0.1 | 6 | N/A | N/A | N/A | N/A | tr | N/A | N/A |
Double fruit jam type spread, reduced sugar | 15 mL | 17 | 23 | 95 | tr | 5 | 5 | 0.4 | tr | 0 | 0 | 3 | 0.1 | 3 | N/A | N/A | N/A | N/A | tr | N/A | N/A |
Jams and preserves | 15 mL | 20 | 56 | 234 | tr | 14 | 10 | 0.2 | tr | tr | 0 | 4 | 0.1 | 6 | 16 | 1 | 4 | tr | 2 | 0 | 0 |
Jelly | 15 mL | 21 | 56 | 235 | tr | 15 | 11 | 0.2 | tr | tr | 0 | 1 | tr | 6 | 11 | 1 | 1 | 0 | tr | 0 | 0 |
Marmalade | 15 mL | 20 | 50 | 207 | tr | 13 | 12 | 0.1 | 0 | 0 | 0 | 8 | tr | 11 | 7 | tr | 1 | 1 | 1 | 0 | 0 |
Toppings and Spreads | |||||||||||||||||||||
Chocolate topping, fudge-type | 30 mL | 39 | 135 | 564 | 2 | 24 | 13 | 1.1 | 3 | 1.5 | 1 | 39 | 0.6 | 133 | 174 | 25 | 65 | 2 | tr | 0.11 | 3 |
Pie filling, cherry, canned | 30 mL | 25 | 29 | 121 | tr | 7 | N/A | 0.2 | tr | tr | 0 | 3 | 0.1 | 5 | 26 | 2 | 4 | 3 | 1 | 0 | 0 |
Spread, chocolate hazelnut (Nutella™) | 30 mL | 38 | 203 | 848 | 2 | 23 | 21 | 2 | 11 | 2 | 0 | 41 | 1.6 | 15 | 153 | 24 | 57 | tr | 0 | 0.11 | 3 |
Topping or spread, butterscotch | 30 mL | 42 | 105 | 438 | 1 | 27 | N/A | 0.4 | tr | tr | tr | 22 | 0.1 | 145 | 35 | 3 | 20 | 11 | tr | 0.04 | 0 |
Topping, strawberry | 30 mL | 43 | 110 | 458 | tr | 29 | 12 | 0.3 | tr | tr | 0 | 3 | 0.1 | 9 | 22 | 2 | 2 | tr | 6 | 0 | 0 |
Candies | |||||||||||||||||||||
Butterscotch | 1 piece | 5 | 21 | 87 | tr | 5 | 4 | 0 | tr | 0.1 | tr | tr | tr | 21 | 0 | tr | tr | 1 | 0 | 0 | 0 |
Candy, chocolate covered, sweetened with sorbitol | 1 piece | 5 | 29 | 120 | 1 | 2 | 1 | 0.2 | 2 | 1.1 | 1 | 15 | 0.1 | 5 | 30 | 5 | 17 | 3 | tr | 0.04 | tr |
Caramel | 4 | 40 | 154 | 646 | 2 | 31 | 26 | 0.5 | 3 | 2.7 | 3 | 56 | 0.1 | 99 | 86 | 7 | 46 | tr | tr | 0 | 0 |
Chewing gum | 1 stick | 3 | 7 | 31 | 0 | 2 | 2 | 0.1 | tr | tr | 0 | 0 | 0 | tr | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Chewing gum, sugarless | 1 stick | 2 | 5 | 22 | 0 | 2 | 0 | tr | tr | tr | 0 | tr | 0 | tr | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Fruit leather | 1 roll | 14 | 52 | 217 | tr | 12 | 7 | 0.5 | tr | 0.1 | 0 | 4 | 0.1 | 44 | 41 | 3 | 4 | 1 | 17 | 0 | 0 |
Fudge, chocolate, homemade | 1 piece | 17 | 70 | 292 | tr | 13 | 13 | 0.3 | 2 | 1 | 2 | 8 | 0.3 | 8 | 22 | 6 | 12 | 7 | 0 | 0.02 | 1 |
Fudge, vanilla, homemade | 1 piece | 22 | 84 | 353 | tr | 18 | 18 | 0 | 1 | 0.6 | 3 | 7 | tr | 11 | 10 | 1 | 6 | 10 | 0 | 0.02 | 0 |
Gumdrops | 10 pieces | 36 | 143 | 596 | 0 | 36 | 21 | tr | 0 | 0 | 0 | 1 | 0.1 | 16 | 2 | tr | tr | 0 | 0 | 0 | 0 |
Hard candy | 1 | 6 | 24 | 99 | 0 | 6 | 4 | 0 | tr | 0 | 0 | tr | tr | 2 | 0 | tr | tr | 0 | 0 | 0 | 0 |
Hard candy, reduced sugar | 1 | 3 | 11 | 47 | 0 | 3 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Jellybeans | 10 beans | 28 | 105 | 439 | 0 | 26 | 20 | 0.1 | tr | 0 | 0 | 1 | tr | 14 | 10 | 1 | 1 | 0 | 0 | 0 | 0 |
Licorice, strawberry (Twizzlers™) | 3 strips | 38 | 132 | 553 | 1 | 30 | 15 | 0 | 1 | 0 | 0 | 0 | 0.2 | 108 | N/A | N/A | N/A | 0 | 0 | 0 | 0 |
Marshmallows | 1 | 7 | 23 | 96 | tr | 6 | 4 | tr | tr | tr | 0 | tr | tr | 6 | 0 | tr | 1 | 0 | 0 | 0 | 0 |
Sesame crunch (sesame snap) | 4 pieces | 35 | 181 | 757 | 4 | 18 | 11 | 2.8 | 12 | 1.6 | 0 | 229 | 1.5 | 58 | 113 | 88 | 148 | 0 | tr | 0 | 0 |
Skittles™ | 10 candies | 11 | 43 | 181 | tr | 10 | 8 | 0 | tr | 0.1 | 0 | 0 | tr | 2 | 1 | tr | tr | 0 | 7 | 0 | 0 |
Toffee | 1 piece | 12 | 67 | 281 | tr | 8 | 8 | 0 | 4 | 2.5 | 12 | 4 | tr | 16 | 6 | tr | 4 | 38 | tr | 0.01 | 0 |
Chocolate Bars | |||||||||||||||||||||
Almonds, chocolate covered | 10 | 32 | 180 | 752 | 4 | 15 | 12 | 1.4 | 12 | 4.8 | 4 | 64 | 0.8 | 16 | N/A | N/A | N/A | 0 | 0 | N/A | N/A |
Caramel coated cookies, chocolate covered (Twix™) | 1 package | 58 | 289 | 1210 | 3 | 38 | 28 | 0.6 | 14 | 5.2 | 3 | 52 | 0.5 | 112 | 110 | 19 | 63 | 13 | tr | 0.17 | 2 |
Caramel with nuts, chocolate covered (Turtles™) | 2 | 28 | 132 | 550 | 3 | 17 | 12 | 1.2 | 6 | 1.3 | 0 | 22 | 0.5 | 7 | 125 | 23 | 46 | 12 | tr | 0 | 5 |
Caramel, chocolate covered (Rolo™, Caramilk™) | 1 bar | 52 | 246 | 1031 | 3 | 35 | 33 | 0.5 | 11 | 7.5 | 6 | 75 | 0.2 | 98 | 98 | 0 | 37 | 18 | tr | 0.14 | 2 |
Chocolate covered wafer (Kit Kat™, Coffee Crisp™) | 1 bar | 42 | 218 | 910 | 3 | 27 | 20 | 0.4 | 11 | 7.5 | 5 | 53 | 0.4 | 23 | 97 | 16 | 57 | 10 | 0 | 0.24 | 6 |
Chocolate malt-nougat and caramel, chocolate covered (Mars™) | 1 bar | 58 | 245 | 1026 | 3 | 42 | 35 | 1 | 9 | 4.5 | 8 | 75 | 0.4 | 139 | 140 | 20 | 84 | 10 | 1 | 0.19 | 5 |
Chocolate, candy coated (M&M'S™, Smarties™) | 1 package | 40 | 201 | 841 | 2 | 27 | 25 | 1.1 | 9 | 5.8 | 6 | 46 | 0.5 | 27 | 117 | 18 | 66 | 16 | tr | 0.12 | N/A |
Chocolate, semisweet, bars or chips | 60 mL | 43 | 204 | 853 | 2 | 27 | 23 | 2.5 | 13 | 7.6 | 0 | 14 | 1.3 | 5 | 156 | 49 | 56 | 0 | 0 | 0 | 26 |
Coconut candy, chocolate covered (Bounty™, -Almond Joy™) | 1 bar | 49 | 235 | 981 | 2 | 29 | 24 | 2.5 | 13 | 8.6 | 2 | 31 | 0.6 | 70 | 124 | N/A | 55 | N/A | tr | N/A | N/A |
Fondant, chocolate covered (After Eight™) | 2 pieces | 16 | 59 | 246 | tr | 13 | 11 | 0.3 | 2 | 1.3 | 0 | 4 | 0.3 | 2 | N/A | N/A | N/A | tr | 0 | N/A | N/A |
Fudge, caramel and nuts, chocolate covered (Oh Henry!™) | 1 bar | 63 | 289 | 1208 | 5 | 41 | 31 | 1.3 | 14 | 4.2 | 6 | 51 | 0.4 | 144 | 203 | 32 | 88 | 6 | tr | 0.13 | 3 |
Milk chocolate and crisped rice (Nestle Crunch™) | 1 bar | 40 | 209 | 873 | 2 | 26 | 22 | 1 | 11 | 6.1 | 5 | 68 | 0.2 | 53 | 138 | 23 | 81 | 8 | tr | 0.15 | 10 |
Milk chocolate, bars or chips | 1 bar | 50 | 268 | 1119 | 4 | 30 | 26 | 1.7 | 15 | 7.1 | 12 | 95 | 1.2 | 40 | 186 | 32 | 104 | 25 | 0 | 0.31 | 10 |
Peanut butter cups (Reese's™) | 3 cups | 51 | 263 | 1099 | 5 | 28 | 24 | 1.8 | 16 | 5.5 | 3 | 40 | 0.6 | 160 | 175 | 32 | 82 | 9 | tr | 0.29 | 9 |
Peanuts, chocolate covered | 10 | 40 | 208 | 868 | 5 | 20 | 15 | 1.9 | 13 | 5.8 | 4 | 42 | 0.5 | 16 | 201 | 38 | 85 | 14 | 0 | 0.18 | 9 |
Raisins, chocolate covered (Glosette™) | 10 pieces | 10 | 39 | 163 | tr | 7 | 6 | 0.4 | 1 | 0.9 | tr | 9 | 0.2 | 4 | 51 | 5 | 14 | 2 | tr | 0.02 | 3 |
Toffee, chocolate covered (Skor™) | 1 bar | 39 | 209 | 872 | 1 | 24 | 23 | 0.5 | 13 | 7.3 | 21 | 51 | 0.2 | 124 | 60 | 4 | 24 | 60 | tr | N/A | N/A |
Frozen Desserts | |||||||||||||||||||||
Chocolate ice milk bar (Fudgesicle™) | 1 | 51 | 65 | 271 | 3 | 14 | 10 | 0.9 | tr | 0.2 | 2 | 81 | 0.5 | 48 | N/A | N/A | N/A | N/A | 1 | N/A | N/A |
Frozen yogourt, chocolate | 125 mL | 91 | 116 | 484 | 3 | 20 | 20 | 1.2 | 3 | 2.1 | 12 | 91 | 0.4 | 57 | 213 | 23 | 81 | 36 | 6 | 0.06 | 3 |
Frozen yogourt, vanilla | 125 mL | 76 | 124 | 519 | 3 | 18 | 18 | 0 | 4 | 2.6 | 2 | 109 | 0.2 | 66 | 161 | 11 | 98 | 45 | 1 | 0.22 | 0 |
Fruit and juice bar | 1 | 77 | 63 | 264 | 1 | 16 | 13 | 0.8 | tr | 0 | 0 | 4 | 0.1 | 3 | 41 | 3 | 5 | 1 | 7 | 0 | 0 |
Ice cream cone, vanilla, chocolate covered, with nuts | 1 | 78 | 222 | 928 | 5 | 23 | 16 | 1.9 | 14 | 5.4 | 25 | 105 | 0.8 | 54 | 208 | 42 | 117 | 68 | tr | 0.23 | 4 |
Ice cream cone, vanilla, soft serve | 1 | 150 | 266 | 1110 | 7 | 43 | 32 | 0.6 | 7 | 4.3 | 39 | 232 | 0.5 | 116 | 305 | 22 | 154 | 90 | 2 | 0.67 | 0 |
Ice cream sandwich | 1 | 59 | 143 | 598 | 3 | 22 | 14 | 0.9 | 6 | 3.2 | 20 | 60 | 0.6 | 36 | 122 | 13 | 63 | 53 | tr | 0.18 | 1 |
Ice cream, chocolate | 125 mL | 70 | 151 | 630 | 3 | 20 | 18 | 0.8 | 8 | 4.7 | 24 | 76 | 0.6 | 53 | 174 | 20 | 75 | 82 | tr | 0.2 | 2 |
Ice cream, dairy free | 125 mL | 87 | 237 | 990 | 4 | 21 | N/A | 0.8 | 16 | 2 | 0 | 36 | 1.2 | 216 | 64 | 19 | 59 | tr | tr | 0 | 0 |
Ice cream, strawberry | 125 mL | 70 | 134 | 560 | 2 | 19 | N/A | 0.6 | 6 | 3.6 | 20 | 84 | 0.1 | 42 | 131 | 10 | 70 | 67 | 5 | 0.21 | 0 |
Ice cream, vanilla, low fat | 125 mL | 93 | 117 | 490 | 5 | 20 | 10 | 0 | 2 | 1.5 | 11 | 146 | 0.1 | 65 | 205 | 13 | 113 | 27 | 1 | 0.46 | 0 |
Ice cream, vanilla, low fat, aspartame sweetened | 125 mL | 69 | 106 | 445 | 3 | 15 | 4 | 0.5 | 5 | 2.8 | 19 | 93 | 0.1 | 66 | 135 | 6 | 52 | 1 | 1 | 0.36 | 0 |
Ice cream, vanilla, premium | 125 mL | 113 | 282 | 1177 | 4 | 25 | 23 | 0 | 18 | 11.7 | 104 | 132 | 0.4 | 69 | 178 | 12 | 119 | 206 | 0 | 0.44 | 0 |
Ice cream, vanilla, regular | 125 mL | 76 | 153 | 640 | 3 | 18 | 16 | 0.5 | 8 | 5.2 | 33 | 97 | 0.1 | 61 | 151 | 11 | 80 | 90 | tr | 0.3 | 0 |
Popsicles | 1 | 75 | 54 | 226 | 0 | 14 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 3 | 1 | 0 | 0 | 0 | 0 | 0 |
Sherbet, orange | 125 mL | 78 | 113 | 471 | 1 | 24 | 19 | 2.6 | 2 | 0.9 | 0 | 42 | 0.1 | 36 | 75 | 6 | 31 | 8 | 5 | 0.09 | 0 |
Soft serve ice cream with Oreo™ cookies (Blizzard™, McFlurry™) | 1 small | 275 | 575 | 2404 | 13 | 89 | 68 | 1.9 | 20 | 10.5 | 63 | 386 | 4.7 | 368 | 564 | 52 | 279 | 148 | 3 | 1.12 | 5 |
Other Desserts | |||||||||||||||||||||
Chocolate mousse, homemade | 125 mL | 90 | 203 | 847 | 4 | 14 | 13 | 0.5 | 14 | 8.2 | 126 | 86 | 0.5 | 34 | 129 | 18 | 105 | 126 | tr | 0.42 | 6 |
Gelatin dessert, calorie-reduced, prepared (Jello™) | 125 mL | 124 | 25 | 104 | 1 | 5 | 0 | 0 | 0 | 0 | 0 | 4 | tr | 59 | 1 | 1 | 84 | 0 | 0 | 0 | 0 |
Gelatin dessert, prepared (Jello™) | 125 mL | 143 | 88 | 369 | 2 | 20 | 19 | 0 | 0 | 0 | 0 | 4 | tr | 107 | 1 | 1 | 31 | 0 | 0 | 0 | 0 |
Brown sugar is white sugar combined with molasses |
Food Name | Measure | Weight (g) | Energy (kcal) | Energy (kJ) | Protein (g) | Carbohydrate (g) | Total Sugar (g) | Total Dietary Fibre (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Calcium (mg) | Iron (mg) | Sodium (mg) | Potassium (mg) | Magnesium (mg) | Phosphorus (mg) | Vitamin A (RAE) | Folate (DFE) | Vitamin C (mg) | Vitamin B12 (mcg) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Snacks | |||||||||||||||||||||
Popcorn | |||||||||||||||||||||
Air-popped | 250 mL | 8 | 32 | 135 | 1 | 7 | tr | 1.3 | tr | tr | 0 | 1 | 0.2 | tr | 25 | 11 | 25 | 1 | 2 | 0 | 0 |
Caramel-coated | 250 mL | 37 | 160 | 670 | 1 | 29 | 20 | 1.9 | 5 | 1.3 | 2 | 16 | 0.6 | 77 | 41 | 13 | 31 | 1 | 2 | 0 | tr |
Microwave, low fat and reduced salt | 250 mL | 8 | 34 | 144 | 1 | 6 | tr | 1.1 | 1 | 0.1 | 0 | 1 | 0.2 | 39 | 19 | 12 | 21 | tr | 1 | 0 | 0 |
Oil-popped, regular and microwaved | 250 mL | 12 | 58 | 243 | 1 | 7 | tr | 1.2 | 3 | 0.6 | 0 | 1 | 0.3 | 103 | 26 | 13 | 29 | 1 | 2 | tr | 0 |
Chips | |||||||||||||||||||||
Corn-based puffs or twists, cheese (Cheesies™) | 250 mL | 37 | 205 | 857 | 3 | 20 | 1 | 0.4 | 13 | 2.4 | 1 | 21 | 0.9 | 388 | 61 | 7 | 40 | 2 | 67 | tr | 0.05 |
Potato chips made from dried potatoes, plain (Pringles™) | 17 chips | 28 | 156 | 654 | 2 | 14 | 1 | 1 | 11 | 2.6 | 0 | 7 | 0.4 | 184 | 282 | 16 | 44 | 0 | 2 | 2 | 0 |
Potato chips, baked, plain | 1 small bag | 43 | 202 | 843 | 2 | 31 | 2 | 2.1 | 8 | 1.1 | 0 | 54 | 0.3 | 394 | 310 | 18 | 118 | 0 | 0 | 0 | 0 |
Potato chips, flavoured | 1 small bag | 43 | 211 | 883 | 3 | 23 | N/A | 1.9 | 14 | 3.5 | 0 | 22 | 0.8 | 323 | 542 | 32 | 80 | 5 | 36 | 15 | 0 |
Potato chips, plain | 1 small bag | 43 | 230 | 964 | 3 | 21 | tr | 1.6 | 15 | 1.8 | 0 | 9 | 0.7 | 229 | 571 | 30 | 65 | 0 | 20 | 25 | 0 |
Tortilla chips, nacho flavoured (Doritos™) | 1 small bag | 50 | 249 | 1042 | 4 | 31 | 2 | 2.7 | 13 | 2.5 | 2 | 74 | 0.7 | 354 | 108 | 41 | 122 | 12 | 7 | 1 | 0 |
Tortilla chips, plain | 26 small | 47 | 234 | 980 | 3 | 29 | tr | 3 | 12 | 2.3 | 0 | 72 | 0.7 | 247 | 92 | 41 | 96 | 2 | 5 | 0 | 0 |
Other Snacks | |||||||||||||||||||||
Banana chips | 10 chips | 14 | 73 | 304 | tr | 8 | 5 | 1.1 | 5 | 4.1 | 0 | 3 | 0.2 | 1 | 75 | 11 | 8 | 1 | 2 | 1 | 0 |
Beef jerky (22 cm long) | 1 stick | 20 | 81 | 340 | 7 | 2 | 2 | 0.4 | 5 | 2.1 | 10 | 4 | 1.1 | 438 | 118 | 10 | 81 | 0 | 27 | 0 | 0.2 |
Beer nuts | 10 nuts | 34 | 186 | 779 | 8 | 10 | 5 | 2.2 | 14 | 2 | 0 | 26 | 0.6 | 2 | 203 | 54 | 152 | 0 | 37 | tr | 0 |
Bits and bites snack bites (Bits & Bites™) | 125 mL | 31 | 132 | 554 | 4 | 21 | 3 | 1.9 | 4 | 1 | 1 | 18 | 2.6 | 263 | 92 | 24 | 71 | 2 | 37 | tr | 0.03 |
Fruit leather bar (Fruit to Go™) | 1 bar | 14 | 49 | 206 | tr | 11 | N/A | 0.5 | 1 | 0.6 | 0 | 4 | 0.1 | 11 | 19 | 3 | 8 | 1 | 1 | 1 | 0 |
Pretzels, hard, plain, salted | 10 sticks | 5 | 19 | 80 | tr | 4 | tr | 0.2 | tr | tr | 0 | 2 | 0.2 | 86 | 7 | 2 | 6 | 0 | 12 | 0 | 0 |
Pretzels, hard, plain, unsalted | 10 sticks | 5 | 19 | 80 | tr | 4 | tr | 0.2 | tr | tr | 0 | 2 | 0.2 | 15 | 7 | 2 | 6 | 0 | 12 | 0 | 0 |
Rice cakes, plain | 1 | 9 | 35 | 146 | 1 | 7 | tr | 0.4 | tr | 0.1 | 0 | 1 | 0.1 | 29 | 26 | 12 | 32 | 0 | 2 | 0 | 0 |
Sesame sticks, salted | 60 mL | 14 | 75 | 316 | 2 | 6 | tr | 0.4 | 5 | 0.9 | 0 | 24 | 0.1 | 208 | 25 | 6 | 19 | 0 | 3 | 0 | 0 |
Soybeans, roasted, salted | 60 mL | 44 | 205 | 859 | 15 | 15 | 2 | 7.7 | 11 | 1.6 | 0 | 60 | 1.7 | 71 | 641 | 63 | 158 | 4 | 92 | 1 | 0 |
Trail mix, regular | 60 mL | 38 | 176 | 735 | 5 | 17 | N/A | 2.5 | 11 | 2.1 | 0 | 30 | 1.2 | 87 | 261 | 60 | 131 | tr | 27 | 1 | 0 |
Trail mix, tropical | 60 mL | 36 | 144 | 604 | 2 | 23 | N/A | 2.4 | 6 | 3 | 0 | 20 | 0.9 | 4 | 252 | 34 | 66 | 1 | 15 | 3 | 0 |
Food Name | Measure | Weight (g) | Energy (kcal) | Energy (kJ) | Protein (g) | Carbohydrate (g) | Total Sugar (g) | Total Dietary Fibre (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Calcium (mg) | Iron (mg) | Sodium (mg) | Potassium (mg) | Magnesium (mg) | Phosphorus (mg) | Vitamin A (RAE) | Vitamin C (mg) | Alcohol (g) | Caffeine (mg) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Beverages | |||||||||||||||||||||
Coffee, Tea and Substitutes | |||||||||||||||||||||
Chai, latte | 250 mL | 242 | 149 | 624 | 5 | 26 | 26 | 0 | 3 | 2 | 13 | 186 | 0.1 | 67 | 263 | 19 | 150 | 88 | tr | 0 | 13 |
Coffee, brewed | 250 mL | 250 | 3 | 10 | tr | 0 | 0 | 0 | tr | tr | 0 | 5 | tr | 5 | 123 | 8 | 8 | 0 | 0 | 0 | 100 |
Coffee, brewed, decaffeinated | 250 mL | 251 | 3 | 10 | tr | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 0.1 | 5 | 135 | 13 | 3 | 0 | 0 | 0 | 3 |
Coffee, instant, regular, powder + water | 250 mL | 253 | 5 | 20 | tr | 1 | 0 | 0 | tr | tr | 0 | 10 | 0.1 | 5 | 76 | 8 | 8 | 0 | 0 | 0 | 66 |
Coffee, latte | 250 mL | 256 | 101 | 420 | 5 | 7 | 9 | 0 | 6 | 3.5 | 16 | 188 | 0.2 | 79 | 340 | 89 | 156 | 46 | tr | 0 | 193 |
Coffee, substitute, powder + water | 250 mL | 254 | 13 | 53 | tr | 3 | tr | 0.8 | tr | tr | 0 | 8 | 0.2 | 8 | 79 | 10 | 18 | 0 | 0 | 0 | 0 |
Iced cappuccino - original - with cream (Tim Hortons™) | 250 mL | N/A | 211 | 886 | 2 | 28 | 28 | 0 | 9 | 5 | 38 | 80 | 0.3 | 42 | N/A | N/A | N/A | N/A | 0 | N/A | N/A |
Iced cappuccino - with 2% milk (Tim Hortons™) | 250 mL | N/A | 127 | 533 | 3 | 27 | 27 | 0 | 1 | 1 | 4 | 70 | 0.3 | 30 | N/A | N/A | N/A | N/A | 0 | N/A | N/A |
Iced coffee, Frappuccino (Starbucks™) | 250 mL | N/A | 127 | 533 | 3 | 26 | 22 | 0 | 2 | 1 | 7 | 110 | 0 | 120 | N/A | N/A | N/A | N/A | 0 | N/A | 60 |
Iced tea, lemon flavor, ready-to-drink | 250 mL | 254 | 91 | 383 | 0 | 23 | 23 | 0 | 0 | 0 | 0 | N/A | N/A | 53 | N/A | N/A | N/A | 0 | N/A | 0 | N/A |
Iced tea, lemon flavour, powder + water | 250 mL | 274 | 93 | 389 | tr | 23 | 23 | 0 | tr | tr | 0 | 5 | 0.1 | 8 | 52 | 5 | 3 | 0 | tr | 0 | 30 |
Tea, brewed | 250 mL | 250 | 3 | 10 | 0 | 1 | 0 | 0 | tr | tr | 0 | 0 | 0.1 | 8 | 93 | 8 | 3 | 0 | 0 | 0 | 50 |
Tea, brewed, herbal | 250 mL | 250 | 3 | 10 | 0 | 1 | 0 | 0 | tr | tr | 0 | 5 | 0.2 | 3 | 23 | 3 | 0 | 0 | 0 | 0 | 0 |
Carbonated Drinks | |||||||||||||||||||||
Club soda | 250 mL | 250 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | tr | 53 | 5 | 3 | 0 | 0 | 0 | 0 | 0 |
Cola | 250 mL | 262 | 110 | 461 | tr | 28 | 24 | 0 | 0 | 0 | 0 | 8 | 0.1 | 10 | 3 | 3 | 34 | 0 | 0 | 0 | 26 |
Cola, aspartame sweetened | 250 mL | 250 | 3 | 10 | tr | tr | 0 | 0 | 0 | 0 | 0 | 8 | 0.1 | 13 | 15 | 3 | 28 | 0 | 0 | 0 | 35 |
Cola, decaffeinated | 250 mL | 262 | 107 | 448 | 0 | 28 | 28 | 0 | 0 | 0 | 0 | 5 | 0.1 | 10 | 8 | 0 | 29 | 0 | 0 | 0 | 0 |
Ginger ale | 250 mL | 258 | 88 | 366 | 0 | 23 | 22 | 0 | 0 | 0 | 0 | 8 | 0.5 | 18 | 3 | 3 | 0 | 0 | 0 | 0 | 0 |
Lemon-lime soda | 250 mL | 260 | 104 | 433 | 0 | 27 | 23 | 0 | 0 | 0 | 0 | 5 | 0.2 | 29 | 3 | 3 | 0 | 0 | 0 | 0 | 0 |
Non cola soda, aspartame sweetened | 250 mL | 250 | 0 | 0 | 0 | tr | 0 | 0 | 0 | 0 | 0 | 10 | 0.1 | 40 | 5 | 3 | 0 | 0 | 0 | 0 | 0 |
Orange soda | 250 mL | 262 | 126 | 527 | 0 | 32 | N/A | 0 | 0 | 0 | 0 | 13 | 0.2 | 31 | 5 | 3 | 3 | 0 | 0 | 0 | 0 |
Tonic water | 250 mL | 258 | 124 | 520 | 0 | 32 | 32 | 0 | 0 | 0 | 0 | 4 | tr | 15 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Fruit Flavoured Drinks | |||||||||||||||||||||
Citrus juice drink, frozen, diluted (Five Alive™) | 250 mL | 262 | 131 | 548 | tr | 32 | 30 | 0.3 | tr | 0 | 0 | 13 | 1.8 | 5 | 128 | 10 | 10 | N/A | 38 | 0 | 0 |
Fruit flavour drink, low Calorie, powder + water (Crystal Light™) | 250 mL | 254 | 3 | 14 | 0 | 1 | 0 | 0 | tr | 0 | 0 | 6 | tr | 6 | 0 | 3 | 2 | tr | 0 | 0 | 0 |
Fruit punch flavour drink, powder (Kool-Aid™) + water | 250 mL | 276 | 102 | 427 | 0 | 26 | N/A | 0 | tr | tr | 0 | 44 | 0.1 | 39 | 3 | 3 | 55 | 0 | 0 | 0 | 0 |
Fruit punch flavour drink, vitamin C added, powder + water | 250 mL | 277 | 102 | 429 | 0 | 26 | N/A | 0 | tr | tr | 0 | 44 | 0.1 | 39 | 3 | 3 | 55 | 0 | 100 | 0 | 0 |
Fruit punch juice drink, ready-to-drink (Sunny D™) | 250 mL | 262 | 123 | 516 | 0 | 33 | 31 | 0 | 0 | 0 | 0 | 3 | 0.1 | 26 | 31 | N/A | 3 | 0 | 3 | 0 | 0 |
Lemonade, pink or white, frozen, diluted | 250 mL | 262 | 105 | 440 | tr | 27 | 13 | 0.2 | tr | tr | 0 | 8 | 0.4 | 6 | 39 | 5 | 5 | 0 | 10 | 0 | 0 |
Mixed vegetable and fruit juice drink, ready-to-drink (V8 Splash™) | 250 mL | 257 | 113 | 472 | tr | 29 | 5 | 0.3 | tr | 0 | 0 | 10 | 0.2 | 41 | 62 | 5 | 8 | N/A | 81 | 0 | 0 |
Orange drink, vitamin C added (Hi-C™), ready-to-drink | 250 mL | 262 | 134 | 558 | 0 | 34 | 29 | 0 | tr | tr | 0 | 16 | 0.7 | 42 | 47 | 5 | 3 | N/A | 94 | 0 | 0 |
Orange drink, vitamin C added (Tang™, Quench™, Rise'n Shine™), powder + water | 250 mL | 286 | 135 | 564 | 0 | 34 | 34 | 0 | 0 | 0 | 0 | 140 | 0.1 | 11 | 69 | 3 | 63 | N/A | 88 | 0 | 0 |
Other Beverages | |||||||||||||||||||||
Sports drink, fruit flavour, low Calorie, ready-to-drink (Gatorade™, Powerade™) | 250 mL | 261 | 29 | 120 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 | 91 | 26 | 3 | 23 | 0 | 16 | 0 | 0 |
Sports drink, fruit flavour, ready-to-drink (Gatorade™, Powerade™) | 250 mL | 258 | 67 | 281 | 0 | 16 | 14 | 0 | tr | 0 | 0 | 3 | 0.5 | 101 | 36 | 3 | 23 | 0 | 1 | N/A | N/A |
Water, mineral (Perrier™) | 250 mL | 250 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 35 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Water, municipal | 250 mL | 250 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 5 | 0 | 3 | 0 | 0 | 0 | 0 | 0 |
Alcoholic | |||||||||||||||||||||
Beer, de-alcoholized, (Labbat .5™) | 1 can | 350 | 210 | 878 | 1 | 47 | 28 | 0 | tr | 0.1 | 0 | 24 | 0.2 | 45 | 28 | 24 | 56 | 0 | 2 | 1 | 0 |
Beer, high alcohol (7%alcohol by volume) | 1 bottle | 342 | 183 | 766 | 1 | 10 | N/A | 0.7 | 0 | 0 | 0 | 17 | 0.1 | 17 | 86 | 21 | 41 | 0 | 0 | 20 | 0 |
Beer, light (4% alcohol by volume) | 1 bottle | 340 | 99 | 412 | 1 | 5 | tr | 0 | 0 | 0 | 0 | 14 | 0.1 | 14 | 71 | 17 | 41 | 0 | 0 | 11 | 0 |
Beer, regular (5% alcohol by volume) | 1 bottle | 342 | 140 | 586 | 1 | 10 | 0 | 0 | 0 | 0 | 0 | 14 | 0.1 | 14 | 92 | 21 | 48 | 0 | 0 | 14 | 0 |
Cocktail, daiquiri | 125 mL | 128 | 237 | 993 | tr | 9 | 7 | 0.1 | tr | tr | 0 | 4 | 0.1 | 6 | 27 | 3 | 6 | 0 | 2 | 29 | 0 |
Cocktail, margarita | 125 mL | 131 | 246 | 1031 | tr | 6 | 4 | 0.1 | tr | tr | 0 | 4 | 0.1 | 527 | 23 | 2 | 7 | tr | 2 | 33 | 0 |
Liqueur, coffee and cream | 45 mL | 53 | 172 | 719 | 1 | 11 | 10 | 0 | 8 | 5.1 | 31 | 8 | 0.1 | 48 | 17 | 1 | 26 | 91 | tr | 7 | 4 |
Sangria | 125 mL | 123 | 87 | 365 | tr | 12 | 10 | 0.1 | tr | tr | 0 | 9 | 0.2 | 13 | 80 | 8 | 10 | 1 | 6 | 6 | 0 |
Spirits (gin, rum, vodka, whisky) | 50 mL | 47 | 109 | 456 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | tr | 1 | 1 | 0 | 2 | 0 | 0 | 16 | 0 |
Vodka cooler | 1 bottle | 390 | 220 | 799 | tr | 33 | 12 | 0.3 | 1 | tr | 0 | 20 | 0.9 | 12 | 211 | 23 | 19 | tr | 11 | 13 | 0 |
Wine, dessert, sweet | 125 mL | 127 | 203 | 848 | tr | 17 | 10 | 0 | 0 | 0 | 0 | 10 | 0.3 | 11 | 117 | 11 | 11 | 0 | 0 | 19 | 0 |
Wine, table, red | 125 mL | 125 | 90 | 375 | tr | 2 | 1 | 0 | 0 | 0 | 0 | 10 | 0.5 | 6 | 140 | 16 | 17 | 0 | 0 | 12 | 0 |
Wine, table, white | 125 mL | 125 | 85 | 354 | tr | 1 | 1 | 0 | 0 | 0 | 0 | 11 | 0.4 | 6 | 100 | 12 | 17 | 0 | 0 | 12 | 0 |
Food Name | Measure | Weight (g) | Energy (kcal) | Energy (kJ) | Protein (g) | Carbohydrate (g) | Total Sugar (g) | Total Fat (g) | Saturated Fat (g) | Monounsaturated Fat (g) | Polyunsaturated Fat (mg) | Cholesterol (mg) | Calcium (mg) | Iron (mg) | Sodium (mg) | Potassium (mg) | Magnesium (mg) | Phosphorus (mg) | Vitamin A (RAE) | Lycopene (mcg) | Folate (DFE) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Miscellaneous | |||||||||||||||||||||
Condiments | |||||||||||||||||||||
Bacon bits, simulated meat | 15 mL | 7 | 34 | 141 | 2 | 2 | 0 | 2 | 0.3 | 0.4 | 1 | 0 | 7 | 0.1 | 126 | 10 | 7 | 15 | 0 | 0 | 9 |
Ketchup | 15 mL | 15 | 15 | 64 | tr | 4 | 3 | tr | tr | tr | tr | 0 | 3 | 0.1 | 169 | 57 | 3 | 5 | 7 | 2586 | 2 |
Mustard | 15 mL | 16 | 11 | 44 | 1 | 1 | tr | 1 | tr | 0.4 | 0.2 | 0 | 9 | 0.2 | 180 | 22 | 8 | 17 | 1 | 0 | 1 |
Olives, pickled, canned or bottled | 4 | 16 | 23 | 97 | tr | 1 | tr | 2 | 0.3 | 1.8 | 0.2 | 0 | 8 | 0.1 | 249 | 7 | 2 | 1 | 3 | 0 | tr |
Olives, ripe, canned, jumbo | 2 | 16 | 13 | 54 | tr | 1 | 0 | 1 | 0.1 | 0.8 | 0.1 | 0 | 15 | 0.5 | 144 | 1 | 1 | tr | 3 | 0 | 0 |
Pickle relish, sweet | 15 mL | 15 | 20 | 83 | tr | 5 | 2 | tr | tr | tr | tr | 0 | tr | 0.1 | 123 | 4 | 1 | 2 | 1 | 0 | tr |
Pickles, cucumber, dill | 1 medium pickle | 65 | 12 | 49 | tr | 3 | 1 | tr | tr | tr | 0.1 | 0 | 6 | 0.3 | 833 | 75 | 7 | 14 | 6 | 0 | 1 |
Pickles, cucumber, sweet, slices | 4 | 28 | 33 | 137 | tr | 9 | 5 | tr | tr | tr | tr | 0 | 1 | 0.2 | 263 | 9 | 1 | 3 | 3 | 0 | tr |
Salsa | 15 mL | 17 | 5 | 19 | tr | 1 | 1 | tr | tr | tr | tr | 0 | 5 | 0.1 | 100 | 50 | 3 | 5 | 3 | 1758 | 1 |
Dips | |||||||||||||||||||||
Cream cheese dip | 30 mL | 30 | 108 | 451 | 2 | 1 | tr | 11 | 5.8 | 3 | 1.6 | 28 | 23 | 0.3 | 176 | 39 | 2 | 28 | 92 | 0 | 4 |
Onion dip | 30 mL | 31 | 50 | 211 | 1 | 3 | tr | 4 | 2.5 | 1.2 | 0.2 | 11 | 34 | 0.1 | 206 | 60 | 4 | 31 | 33 | 0 | 3 |
Spinach dip | 30 mL | 30 | 74 | 309 | 1 | 2 | tr | 7 | 1.6 | 1.9 | 3.3 | 6 | 26 | 0.3 | 84 | 57 | 8 | 17 | 75 | tr | 15 |
Gravies and Sauces | |||||||||||||||||||||
Gravy, beef, canned | 60 mL | 59 | 31 | 131 | 2 | 3 | tr | 1 | 0.7 | 0.6 | tr | 2 | 4 | 0.4 | 331 | 48 | 1 | 18 | 1 | 0 | 1 |
Gravy, beef, dehydrated, prepared with water | 60 mL | 65 | 20 | 85 | 1 | 3 | 0 | 1 | 0.2 | 0.2 | tr | tr | 9 | 0.1 | 271 | 15 | 2 | 11 | tr | 0 | 2 |
Gravy, chicken, canned | 60 mL | 60 | 48 | 199 | 1 | 3 | tr | 3 | 0.9 | 1.5 | 0.9 | 1 | 12 | 0.3 | 348 | 66 | 1 | 18 | 1 | 0 | 1 |
Gravy, chicken, dehydrated, prepared with water | 60 mL | 66 | 22 | 93 | 1 | 4 | 0 | 1 | 0.2 | 0.3 | 0.1 | 1 | 10 | 0.1 | 244 | 24 | 3 | 15 | 2 | 0 | 8 |
Gravy, turkey, canned | 60 mL | 61 | 31 | 130 | 2 | 3 | tr | 1 | 0.4 | 0.6 | 0.3 | 1 | 2 | 0.4 | 353 | 67 | 1 | 18 | 0 | 0 | 1 |
Gravy, unspecified, dehydrated, prepared with water | 60 mL | 66 | 22 | 91 | 1 | 4 | 0 | 1 | 0.2 | 0.2 | 0.1 | tr | 11 | 0.1 | 362 | 16 | 3 | 13 | 0 | 0 | 3 |
Sauce, barbecue | 15 mL | 16 | 12 | 50 | tr | 2 | 4 | tr | tr | 0.1 | 0.1 | 0 | 3 | 0.1 | 129 | 28 | 3 | 3 | tr | 68 | 1 |
Sauce, cheese, dehydrated, prepared with 2% milk | 60 mL | 71 | 81 | 337 | 5 | 7 | 6 | 4 | 2.1 | 1.3 | 0.4 | 11 | 163 | 0.1 | 445 | 158 | 12 | 127 | 45 | 0 | 4 |
Sauce, cranberry, canned, sweetened | 60 mL | 70 | 106 | 443 | tr | 27 | 27 | tr | tr | tr | tr | 0 | 3 | 0.2 | 20 | 18 | 2 | 4 | 1 | 0 | 1 |
Sauce, nacho cheese, ready-to-serve | 60 mL | 64 | 121 | 505 | 5 | 3 | 0 | 10 | 4.3 | 3.1 | 2.1 | 20 | 120 | 0.2 | 499 | 20 | 6 | 107 | 66 | N/A | 3 |
Sauce, soy | 15 mL | 18 | 7 | 30 | tr | 1 | tr | tr | tr | tr | tr | 0 | 1 | 0.3 | 1038 | 28 | 1 | 17 | 0 | 0 | 2 |
Sauce, steak (HP™, A1™) | 15 mL | 15 | 9 | 39 | tr | 2 | N/A | tr | tr | tr | tr | 0 | 4 | 0.2 | 218 | 60 | 2 | 6 | 7 | N/A | 1 |
Sauce, sweet and sour | 15 mL | 17 | 20 | 85 | tr | 4 | 3 | tr | 0.1 | 0.1 | 0.2 | 0 | 3 | 0.1 | 59 | 11 | 1 | 2 | 1 | N/A | tr |
Sauce, teriyaki | 15 mL | 18 | 15 | 64 | 1 | 3 | 2 | 0 | 0 | 0 | 0 | 0 | 5 | 0.3 | 700 | 41 | 11 | 28 | 0 | 0 | 4 |
Sauce, white, medium, homemade with 2% milk | 60 mL | 61 | 89 | 374 | 2 | 6 | 3 | 6 | 1.7 | 2.7 | 1.7 | 4 | 72 | 0.2 | 215 | 95 | 9 | 60 | 55 | 0 | 6 |
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