Nutrient Value of Some Common Foods

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Dairy Foods and Other Related Products

Food Name	Measure	Weight	Energy	Energy	Protein	Carbohydrate	Total Sugar	Total Fat	Saturated Fat	Cholesterol	Calcium	Iron	Sodium	Potassium	Magnesium	Phosphorus	Vitamin A	Vitamin D	Folate	Vitamin B12	Riboflavin
		g	kcal	kJ	g	g	g		g	g	mg	mg	mg	mg	mg	mg	RAE	mcg	DFE	mcg	mg
Dairy Foods and Other Related Products
Milk and Substitutes
Buttermilk	250mL	259	104	432	9	12	12	2	1.4	10	300	0.1	272	391	28	230	18	0.2	13	0.57	0.4
Milk, chocolate, 1% M.F.	250mL	264	166	695	9	28	26	3	1.6	8	304	0.6	161	449	34	272	153	2.6	13	0.9	0.44
Milk, chocolate, 2% M.F.	250mL	264	190	795	8	27	26	5	3.3	18	301	0.6	158	446	34	269	145	2.6	13	0.9	0.43
Milk, skim	250mL	259	88	368	9	13	13	tr	0.2	5	324	0.1	109	404	28	261	158	2.7	13	1.37	0.47
Milk, partly skimmed, 1% M.F.	250mL	258	108	454	9	13	13	3	1.6	13	307	0.1	113	387	28	245	150	2.6	13	1.13	0.48
Milk, partly skimmed, 2% M.F.	250mL	258	129	539	9	12	13	5	3.3	21	302	0.1	106	387	28	242	142	2.8	13	1.19	0.48
Milk, partly skimmed, 2% M.F., with added milk solids	250mL	260	146	608	10	14	14	5	3.2	21	372	0.2	153	473	42	291	143	2.6	16	1.12	0.5
Milk, whole, 3.3% M.F.	250mL	258	155	647	8	12	14	8	5.4	26	291	0.1	103	369	26	235	72	2.7	13	1.13	0.47
Rice beverage, flavoured and unflavoured, enriched	250mL	259	127	531	tr	26	N/A	2	0.2	0	319	0.2	91	72	10	36	52	2.2	96	1.03	0.03
Soy beverage, chocolate, enriched	250mL	257	162	673	6	26	20	4	0.6	0	323	1.2	136	367	38	131	180	2.6	29	1.8	0.67
Soy beverage, original and vanilla, enriched	250mL	257	110	465	7	13	9	4	0.5	0	316	1.1	120	313	38	110	142	2.7	23	2.19	0.47
Soy beverage, unsweetened, enriched	250mL	257	85	354	7	4	1	4	0.5	0	318	1.2	95	308	41	82	160	3.1	18	2.85	0.53
Processed Milk
Milk, condensed, sweetened, canned (Eagle BrandTM)	15mL	19	62	260	2	11	11	2	1.1	7	55	tr	25	72	5	49	14	N/A	2	0.09	0.08
Milk, evaporated, partly skimmed, canned, diluted, 2% M.F.	250mL	258	122	512	10	15	13	3	1.6	10	369	0.3	149	422	35	264	104	2.9	11	0.28	0.41
Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F.	15mL	16	15	62	1	2	2	tr	0.2	1	44	tr	18	51	4	32	12	0.3	1	0.03	0.05
Milk, evaporated, skim, canned, diluted, 0.2% M.F.	250mL	259	105	438	10	15	15	tr	0.2	5	392	0.4	157	446	38	262	159	2.9	12	0.32	0.42
Milk, evaporated, skim, canned, undiluted, 0.2% M.F.	15mL	16	13	53	1	2	2	tr	tr	1	47	tr	19	54	4	32	19	0.4	1	0.04	0.05
Milk, evaporated, whole, canned, diluted, 7.8% M.F.	250mL	258	178	744	9	13	13	10	6.3	39	349	0.3	143	403	33	270	86	2.9	11	0.21	0.42
Milk, evaporated, whole, canned, undiluted, 7.8% M.F.	15mL	16	21	89	1	2	2	1	0.8	5	42	tr	17	48	4	32	10	0.3	1	0.03	0.05
Milk, reconstituted, from skim milk powder	250mL	259	86	360	8	13	13	tr	0.1	4	301	0.1	137	410	30	237	170	2.6	12	0.96	0.42
Skim milk powder	5mL	1	5	22	1	1	1	tr	tr	tr	18	tr	8	25	2	14	10	0.2	1	0.06	0.03
Milk Beverages
Chocolate milk, chocolate flavour powder + 2% milk	250mL	279	207	863	9	33	N/A	6	3.4	20	321	0.8	176	531	59	274	143	2.8	N/A	0.92	0.46
Chocolate milk, syrup + 2% milk	250mL	298	238	998	10	38	N/A	5	3.3	21	319	1	158	489	60	298	146	2.8	15	0.95	0.45
Eggnog	250mL	268	362	1516	10	36	23	20	11.9	158	349	0.5	145	443	51	293	121	1.1	3	1.21	0.51
Hot chocolate, aspartame sweetened, powder + water	250mL	270	78	326	3	15	9	1	0	0	127	1.1	240	569	46	189	38	N/A	3	0.35	0.29
Hot chocolate, homemade with cocoa + 2% milk	250mL	264	203	851	9	28	26	6	3.8	21	277	1.3	116	520	61	277	135	2.6	13	1.11	0.48
Hot chocolate, powder + 2% milk	250mL	264	255	1068	10	41	37	6	3.8	20	318	0.5	272	595	55	327	126	2.5	11	1.52	0.62
Hot chocolate, powder + water	250mL	291	160	669	2	34	30	2	0.9	3	64	0.5	206	285	35	125	0	N/A	0	0.52	0.23
Instant breakfast powder + 2% milk	250mL	280	260	1087	16	36	12	5	3.1	24	555	3.9	286	811	61	459	444	2.6	12	2.21	1.41
Milk shake, chocolate	250mL	249	296	1240	8	53	52	7	4.2	27	329	0.8	276	558	40	314	45	1	12	0.8	0.55
Milk shake, vanilla	250mL	249	279	1166	10	44	44	8	4.7	30	364	0.2	237	456	30	286	62	0.5	17	1.3	0.49
Yogourts and Fermented Milk Products
Drinkable yogourt	200mL	207	145	607	5	24	24	3	2.1	12	191	0.2	81	257	23	157	N/A	0.2	25	0.58	0.23
Fresh cheese (DanimalTM, MinigoTM)	1	60	68	286	3	10	10	2	1.1	6	138	0.1	32	84	7	50	N/A	N/A	N/A	N/A	N/A
Kefir, plain	175mL	165	104	433	6	7	6	6	3.8	25	187	0.1	70	250	19	148	58	0.2	23	0.33	0.3
Yogourt parfait with berries and granola	175mL	188	233	973	7	40	3	5	2.7	14	208	2.2	119	337	36	201	23	0	40	0.59	0.31
Yogourt, plain, 1-2% M.F.	175mL	181	114	477	10	13	13	3	1.8	11	332	0.1	127	424	31	261	25	N/A	20	1.01	0.39
Yogourt, plain, 2-4% M.F.	175mL	181	129	538	9	12	8	5	3.3	17	292	0.1	111	412	28	246	31	N/A	21	1.03	0.42
Yogourt, plain, fat-free	175mL	189	79	332	8	11	9	tr	0	6	253	0.1	113	368	26	215	N/A	1.8	N/A	0.89	0.32
Yogourt, vanilla or fruit, 1-2% M.F.	175mL	185	183	767	7	30	25	4	2.3	17	227	0.1	98	335	20	167	N/A	N/A	N/A	0.31	0.15
Yogourt, vanilla or fruit, fat-free	175mL	181	116	484	8	21	19	tr	tr	4	229	0.2	103	349	20	163	N/A	N/A	N/A	0.59	N/A
Yogourt, vanilla or fruit, fat-free with sugar substitute	175mL	189	94	394	7	16	14	tr	0	6	205	0.2	92	311	22	179	N/A	1.4	N/A	0.72	0.27
Cheese
Blue	50g	50	177	738	11	1	tr	14	9.3	38	264	0.2	698	128	12	194	99	0.2	18	0.61	0.19
Brick	50g	50	186	776	12	1	tr	15	9.4	47	337	0.2	280	68	12	226	146	0.2	10	0.63	0.18
Brie	50g	50	167	699	10	tr	tr	14	8.7	50	92	0.3	315	76	10	94	87	0.2	33	0.83	0.26
Camembert	50g	50	150	628	10	tr	tr	12	7.6	36	194	0.2	421	94	10	174	121	0.2	31	0.65	0.24
Cheddar	50g	50	202	843	12	1	tr	17	10.5	53	361	0.3	311	49	14	256	133	0.1	9	0.42	0.19
Cheddar, low fat (18% M.F.)	50g	50	141	590	14	1	N/A	9	5.8	28	453	0.1	363	47	18	292	75	N/A	10	0.83	0.15
Cottage cheese (1% M.F.)	125mL	119	86	359	15	3	3	1	0.8	5	73	0.2	500	103	6	160	13	N/A	14	0.75	0.2
Cream cheese, light	30mL	30	70	294	3	2	tr	5	3.4	17	34	0.5	90	51	2	44	56	N/A	5	0.18	0.09
Cream cheese, regular	30mL	29	103	430	2	1	tr	10	6.5	32	24	0.4	87	35	2	31	108	N/A	4	0.12	0.06
Edam	50g	50	179	747	12	1	1	14	8.8	45	366	0.2	483	94	15	268	122	0.5	8	0.77	0.19
Feta	50g	50	132	552	7	2	2	11	7.7	46	247	0.3	558	31	10	169	63	0.2	16	0.87	0.44
Goat cheese, soft	50g	50	134	561	9	tr	tr	11	7.3	23	70	1	184	13	8	128	144	0.2	6	0.1	0.19
Gouda	50g	50	178	745	13	1	1	14	9	58	350	0.1	410	61	15	273	83	0.2	11	0.78	0.17
Gruyere	50g	50	207	864	15	tr	tr	16	9.5	55	506	0.1	168	41	18	303	136	0.2	5	0.8	0.14
Imitation cheese	50g	50	120	500	8	6	4	7	4.4	18	281	0.2	673	121	15	356	57	0	4	0.2	0.22
Mozzarella (22.5% M.F.)	50g	50	141	588	10	1	1	11	6.8	39	269	0.1	187	34	10	186	90	0.1	4	0.33	0.13
Mozzarella, partially skimmed (16.5% M.F.)	50g	50	127	531	13	1	1	8	5.2	29	323	0.1	241	42	12	239	64	0.1	5	0.41	0.16
Parmesan, grated	15mL	6	27	114	2	tr	tr	2	1.1	6	70	0.1	97	8	2	46	8	tr	1	0.14	0.03
Processed cheese food, thin slices	1	21	78	327	5	tr	tr	7	4.1	20	115	tr	310	35	6	107	53	tr	2	0.15	0.07
Processed cheese food, thin slices, light	1	21	50	209	4	2	2	3	1.8	11	110	tr	331	69	7	173	53	tr	4	0.23	0.1
Processed cheese spread (Cheez WhizTM)	30mL	31	90	375	5	3	N/A	7	4.1	17	174	0.1	503	75	9	271	N/A	0.1	2	0.12	0.13
Processed cheese spread, light (Light Cheez WhizTM)	30mL	31	69	287	6	4	3	3	2.2	13	178	tr	491	107	9	317	91	N/A	N/A	N/A	0.2
Ricotta cheese, partly skimmed milk	125mL	131	181	756	15	7	tr	10	6.5	41	356	0.6	164	164	20	240	140	N/A	17	0.38	0.24
Romano, grated	15mL	6	25	103	2	tr	tr	2	1.1	7	67	tr	76	5	3	48	6	tr	tr	0.07	0.02
Swiss (Emmental)	50g	50	190	795	13	3	1	14	8.9	46	396	0.1	96	39	19	284	110	0.6	3	1.67	0.15
Swiss, processed, thin slices	1	21	70	291	5	tr	tr	5	3.3	18	161	0.1	285	45	6	159	41	0.2	1	0.26	0.06
Cream
Half and half, 10% M.F.	15mL	15	18	76	tr	1	tr	2	1	5	16	tr	6	20	2	15	15	tr	tr	0.05	0.02
Sour cream, 14% M.F.	15mL	15	22	93	tr	1	tr	2	1.3	6	16	tr	6	19	1	14	17	0.1	2	0.04	0.02
Sour cream, light, 5% M.F.	15mL	16	21	89	1	1	tr	2	1	6	22	tr	11	33	2	11	14	N/A	2	0.07	0.02
Table cream (coffee cream), 18% M.F.	15mL	15	28	118	tr	1	tr	3	1.7	9	15	tr	6	19	1	13	25	0.1	tr	0.04	0.02
Whipped, pressurized	60mL	15	39	164	tr	2	1	3	2.1	12	15	tr	20	22	2	14	29	0.1	tr	0.04	0.01
Whipping cream, 35% M.F., not whipped	15mL	15	49	207	tr	tr	tr	5	3.3	19	10	tr	5	12	1	9	62	0.1	1	0.03	0.02
Whipping cream, 35% M.F., sweetened, whipped	60mL	30	100	419	1	3	2	10	6.2	36	19	tr	10	23	2	17	117	0.2	1	0.05	0.03
Imitation Cream Products
Coffee whitener, frozen liquid	15mL	15	21	87	tr	2	2	2	0.3	0	1	tr	12	29	0	10	tr	0	0	0	0
Coffee whitener, powdered	5mL	2	11	45	tr	1	1	1	0.6	0	tr	tr	4	16	tr	8	tr	0	0	0	tr
Coffee whitener, powdered, light	5mL	2	9	36	tr	1	1	tr	0.1	0	tr	tr	5	18	0	3	tr	0	tr	0	0
Dessert topping, frozen	60mL	19	60	253	tr	4	4	5	4.1	0	1	tr	5	3	tr	2	1	0	0	0	0
Dessert topping, frozen, low fat	60mL	19	42	175	1	4	4	2	2.1	tr	14	tr	14	19	1	14	1	N/A	1	0.04	0.02
Dessert topping, powdered, prepared with 2% milk	60mL	20	37	153	1	3	3	2	2	1	19	tr	12	31	2	18	9	0.2	1	0.07	0.03
Dessert topping, pressurized	60mL	18	47	196	tr	3	3	4	3.4	0	1	tr	11	3	tr	3	1	0	0	0	0
Pudding
All flavours, instant, from mix, prepared with 2% milk	125mL	139	149	623	4	27	23	3	1.6	9	141	0.2	391	206	18	307	65	1.3	6	0.54	0.23
Chocolate, ready-to-eat	1 unit	99	138	575	3	23	18	4	0.7	3	89	0.5	128	178	21	79	10	N/A	3	0	0.15
Chocolate, ready-to-eat, fat-free	1 unit	99	96	402	3	20	15	tr	0.2	1	72	0.8	168	139	19	75	47	N/A	4	0.22	0.15
Rice, homemade	125mL	119	160	669	4	32	19	2	1.2	7	115	0.3	55	211	18	112	51	1	5	0.24	0.19
Rice, ready-to-eat	1 unit	99	161	675	2	22	N/A	7	1.2	1	51	0.3	84	59	8	67	25	0.1	3	0.21	0.07
Tapioca, ready-to-eat	1 unit	99	118	493	2	19	18	4	0.6	1	83	0.2	157	95	8	78	0	N/A	3	0.21	0.1
Tapioca, ready-to-eat, fat-free	1 unit	99	88	368	2	20	16	tr	0	1	50	0.3	210	52	5	40	32	N/A	2	0.15	0.1
Vanilla, ready-to-eat	1 unit	99	128	534	2	22	20	4	0.6	7	87	0.1	134	112	8	67	6	N/A	0	0.1	0.14
Vanilla, ready-to-eat, fat-free	1 unit	99	92	385	2	22	16	tr	tr	1	59	0.4	211	71	7	49	40	N/A	3	0.19	0.12

Fortified soy beverages can be an important source of
calcium and vitamin D for people who do not drink milk.

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