Nutrient Value of Some Common Foods

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Baked Goods

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
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 GoTM	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-GrainTM)	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&GoTM, Sweet MorningsTM)	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 (25cm 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 (25cm 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 (11cm X 6cm X 1cm)	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 (5cm X 5cm)	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 (5cm X 5cm)	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, 23cm 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 (20cm 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 (20cm 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 (23cm 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, 5cm X 20cm 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, 23cm 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 (20cm X 15cm)	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 (23cm X 23cm)	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 (23cm X 13cm X 7.5cm)	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 (4cm X 7.5cm 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 (25cm 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, 23cm 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, 23cm 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, 5cm X 20cm 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, 23cm 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 (23cm 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 (23cm 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 (23cm 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 (23cm 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 (20cm 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 (20cm 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 (13cm X 10cm)	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 (20cm 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 (23cm 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 (20cm 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 (20cm 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	125mL	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	125mL	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 (11cm 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 (11cm 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 (8cm 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 (9cm 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 (9cm x 6cm)	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 (9cm X 6cm)	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 SquaresTM, 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-TartsTM), 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-TartsTM), 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 0.2g per serving, it can be rounded down to 0g per serving.

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