Nutrient Value of Some Common Foods
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Breads, Cereals and Other Grain Products
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)
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