Nutrient Value of Some Common Foods
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Snacks
| 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 |
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