Nutrient Value of Some Common Foods

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Breads, Cereals and Other Grain Products

Food Name	Measure	Weight	Energy	Energy	Protein	Carbohydrate	Total Sugar	Total Dietary Fibre	Total Fat	Saturated Fat	Cholesterol	Calcium	Iron	Sodium	Potassium	Magnesium	Phosphorus	Thiamin	Riboflavin	Niacin	Folate
		g	kcal	kJ	g	g	g	g	g	g	mg	mg	mg	mg	mg	mg	mg	mg	mg	NE	DFE
Breads, Cereals and Other Grain Products
Flours and Brans
Chickpea flour	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	15mL	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	125mL	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	125mL	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	125mL	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	125mL	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	15mL	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 (10cm 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 (17cm 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 (17cm 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 (19cm X 2cm)	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	125mL	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	60mL	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 (13cm 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 (15cm 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 (20cm 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 (13cm 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 (13cm 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 (13cm 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 (13cm 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 (13cm 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 (8cm 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	125mL	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	125mL	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	125mL	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	125mL	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	250mL	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	60mL	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	250mL	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	250mL	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	250mL	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	250mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	250mL	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	250mL	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	250mL	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	175mL	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	175mL	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	175mL	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 HoodTM	175mL	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'sTM	75mL	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'sTM	125mL	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'sTM	175mL	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, PostTM	250mL	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, PostTM	250mL	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, QuakerTM	175mL	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 MillsTM	250mL	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 MillsTM	250mL	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 MillsTM	175mL	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, QuakerTM	250mL	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'sTM	250mL	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'sTM	250mL	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 MillsTM	125mL	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'sTM	250mL	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'sTM	250mL	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, PostTM	125mL	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'sTM	125mL	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, RogersTM	125mL	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, PostTM	125mL	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, QuakerTM	125mL	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, PostTM	250mL	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'sTM	250mL	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, QuakerTM	175mL	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 MillsTM	250mL	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'sTM	175mL	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 ChoiceTM	75mL	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 MillsTM	250mL	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 MillsTM	125mL	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 MillsTM	125mL	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, QuakerTM	250mL	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'sTM	250mL	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 MillsTM	175mL	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'sTM	250mL	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, PostTM	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, PostTM	175mL	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'sTM	250mL	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, PostTM	250mL	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 MillsTM	250mL	30	117	491	1	27	13	1	1	N/A	0	98	4	195	16	2	22	0	0	1.4	35
WeetabixTM	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) (RitzTM)	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 (RitzTM)	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 TM is 125mL but 1 serving of Cheerios TM is 250mL)

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