Nutrient Value of Some Common Foods
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Fruit and Fruit Juices
| 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».
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