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Food and Nutrition

Nutrient Value of Some Common Foods - Booklet

2008
ISBN: 978-0-662-48082-2
Cat. No.: H164-49/2008E-PDF (PDF Version)
HC Pub.: 4771

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Introduction

As Canadians recognize the crucial role of nutrition in the maintenance of good health, they increasingly seek information regarding the nutrient density of foods on the Canadian market.

Health Canada publishes two databases which list nutrient values in Canadian foods. The first is a large, comprehensive, computerized database called the Canadian Nutrient File (CNF). The 2007b version reports up to 143 nutrients in 5516 foods. The CNF can be accessed on the Internet at The Canadian Nutrient File. While this format and detail are useful to health professionals and food industry personnel, a second abbreviated, printed version is a more practical reference for many Canadians.

For this reason we have produced this booklet entitled Nutrient Value of Some Common Foods. This publication lists the nutrients most relevant in terms of public health and contribution to the food supply of 1100 of the most commonly consumed foods in - Canada. Nutrient values taken from the CNF are calculated in terms of reasonable average household measures of the ready-to-eat form of the food. These amounts are not always identical to the serving sizes displayed on Canada's Food Guide, which are determined for the purpose of providing healthy patterns of eating for a wide range of ages and gender.

Table of Contents

Facts About the Foods

This edition of the Nutrient Value of Some Common Foods is an update to the 1999 version. During this interval, changes have taken place in the food supply, in our understanding of nutrition with regards to health and disease prevention, and to nutrition recommendations.

In this updated version of the Nutrient Value of Some Common Foods, the emphasis has been placed on mixed dishes rather than individual ingredients. Detailed ingredient information is available on the CNF website.

Common recipes have been used to calculate nutrient profiles of mixed dishes. As there are multiple variations possible for recipes and ingredients, values given may not precisely match the profile of food you consume. For example, a lasagna prepared with veal and white sauce would differ somewhat from one prepared with the more common ground beef and tomato sauce. Please use these recipes as a general reference not a specific match to what you are eating.

Users may find some foods have been re-categorized, to better allow comparison between similar foods. For this reason, foods found in some categories will not match those displayed in Canada 's Food Guide.

Foods commonly consumed by Canadians have been chosen and listed alphabetically under 17 general food headings. This classification allows the user to easily locate a particular food and to compare its nutrient values to similar foods. The index should be used to locate foods whose classification may not be apparent.

Products such as infant formulas, baby foods and frozen dinners are not included. Nutrient values for these products are well documented by the manufacturers, and can be found on the labels.

Nutrient values are given for the weight of the edible portion as described. This is the portion remaining after inedible or refuse parts are discarded, and cooking losses are calculated. This is especially important to note in the meat groupings, where descriptive measure and nutrients are for the cooked product unless raw is specifically stated in the food name.

Because of the condensed version of this booklet, composites have been used in several categories. These composites are an averaging of the most common cuts or brands. The resulting nutrient profiles give approximate values that can be used if a more precise match cannot be found.

Facts About the Nutrients

The approach to choosing nutrients for inclusion in the booklet has changed. The set of 19 nutrients now varies for different food groupings. Nutrients relevant to one specific food group may not be as important to another. For example, cholesterol is present in meats but is not present in fruits and vegetables. When nutrients do not contribute significantly, emphasis is now directed towards components more specific to the group. This allows the addition of more detailed information on the types of fats in the fats and oils group, reporting of beta-carotene and lycopene in the fruit and vegetable groups, and inclusion of values for alcohol and caffeine in the beverage group.

Although trans fatty acids are of public interest, these values cannot be included in this publication. Most food values in the CNF and therefore in this booklet, are generic. For example, chocolate cookies are a representative average of the most popular selling brands in Canada and do not correspond to a specific brand name. The fatty acid content of individual brands can vary widely, and many companies are in the process of re-formulating due to consumer demand. For these reasons, the most reliable way to determine trans fat content of your pre-packaged food is to check the mandatory Nutrition Facts table found on the package.

Trace indicates a measurable quantity in the food, but too small to be included. Zeros indicate a true zero content of the nutrient. N/A indicates a lack of data or "missing value" for a nutrient. Do not assume that missing values are zeros.

The values presented are mean values for a nationwide representative sample. Some of them have a wide range of deviation based on a variation in contributing samples due to such factors as soil type, season, geography, genetics and diet.

DHA and EPA (docosahexanoic acid and eicosapentanoic acid) are long chain omega-3 fatty acids that are known to have positive effects on health. The major dietary source of these fatty acids is fatty fish.

Vitamin E is the common name for the family of antioxidants called tocopherols. Nutrition recommendations are based solely on alpha-tocopherol as this naturally occurring form is the most biologically active. Vitamin E in this booklet refers to alpha-tocopherols only.

Nutrients and Other Components
Nutrient Unit of measure
Energy kcal
Energy kJ
Protein g
Carbohydrate g
Total Fat g
Total Dietary Fibre g
Saturated Fat g
Cholesterol mg
Calcium mg
Iron mg
Sodium mg
Potassium mg
Magnesium mg
Phosphorus mg
Vitamin A mcg RAE
Vitamin C mg
Vitamin B12 mcg
Folate mcg DFE
Total Sugar g
Thiamin mg
Niacin NE
Lycopene mcg
Beta-carotene mcg
Vitamin D mcg
Caffeine mg
DHA g
EPA g
Trans Fat g
Monounsaturated Fat g
Polyunsaturated Fat g
Vitamin E mg
Alcohol g
Riboflavin mg

Abbreviations and Symbol

cm
centimetre
DFE
dietary folate equivalent
DHA
docosahexaenoic fatty acid (22:6n-3)
diam
diameter
EPA
eicosapentaenoic fatty acid (20:5n-3)
g
gram
kcal
kilocalories
kJ
kilojoules
mcg
microgram
M.F.
milk fat
mg
milligram
mL
millilitre
N/A
no suitable value available
NE
niacin equivalent
RAE
retinol activity equivalent
tr
trace
TM
trademark (Brand name)
%
percent
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)
Baked Goods
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)
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 Go™ 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-Grain™) 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&Go™, Sweet Mornings™) 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 (25 cm 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 (25 cm 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 (11 cm X 6 cm X 1 cm) 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 (5 cm X 5 cm) 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 (5 cm X 5 cm) 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, 23 cm 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 (20 cm 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 (20 cm 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 (23 cm 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, 5 cm X 20 cm 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, 23 cm 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 (20 cm X 15 cm) 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 (23 cm X 23 cm) 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 (23 cm X 13 cm X 7.5 cm) 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 (4 cm X 7.5 cm 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 (25 cm 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, 23 cm 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, 23 cm 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, 5 cm X 20 cm 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, 23 cm 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 (23 cm 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 (23 cm 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 (23 cm 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 (23 cm 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 (20 cm 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 (20 cm 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 (13 cm X 10 cm) 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 (20 cm 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 (23 cm 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 (20 cm 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 (20 cm 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 125 mL 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 125 mL 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 (11 cm 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 (11 cm 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 (8 cm 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 (9 cm 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 (9 cm x 6 cm) 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 (9 cm X 6 cm) 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 Squares™, 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-Tarts™), 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-Tarts™), 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 0.2 g per serving, it can be rounded down to 0 g per serving.
Vegetables and Vegetable Products
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)
Vegetables and Vegetable Products
Vegetables
Alfalfa sprouts, raw 60 mL 8 2 10 tr tr tr 0.2 tr 3 0.1 1 7 2 6 1 7 0 3 1 0
Artichoke hearts, canned in water 1 heart 27 13 56 1 3 tr 1 tr 12 0.3 74 95 16 23 2 28 0 14 3 0
Artichoke hearts, marinated in oil 1 heart 28 27 111 1 3 tr 1 2 12 0.3 79 93 16 23 2 28 0 13 3 0
Artichoke, boiled, drained 1 medium 120 60 251 4 13 1 4.7 tr 54 1.5 114 425 72 103 11 127 0 61 12 0
Asparagus, canned, drained 6 spears 108 21 85 2 3 1 1.5 1 17 2 310 186 11 46 44 532 26 104 20 0
Asparagus, fresh or frozen, boiled, drained 6 spears 90 18 75 2 3 1 1.6 tr 18 0.7 8 178 11 46 41 489 24 128 14 0
Bean sprouts, stir-fried 125 mL 66 33 137 3 7 N/A 1.2 tr 9 1.2 6 143 22 52 1 12 N/A 46 10 0
Beans, lima, frozen, boiled, drained 125 mL 95 100 417 6 18 1 4 tr 27 1.9 28 391 53 107 8 95 0 15 6 0
Beans, snap (green, yellow, Italian), canned, drained 125 mL 71 14 60 1 3 1 1.5 tr 19 0.6 187 78 9 14 16 186 0 23 2 0
Beans, snap (green, yellow, Italian), fresh or frozen, boiled, drained 125 mL 71 22 94 1 5 1 1.9 tr 33 0.5 4 97 15 21 22 269 0 20 5 0
Beets, pickled, sliced, not drained 125 mL 120 78 326 1 20 N/A 2.2 tr 13 0.5 317 177 18 20 1 7 N/A 32 3 0
Beets, sliced, boiled, drained 125 mL 90 40 165 2 9 7 1.8 tr 14 0.7 69 274 21 34 2 19 0 72 3 0
Beets, sliced, canned, drained 125 mL 90 28 117 1 6 5 1.9 tr 13 1.6 174 133 15 15 1 13 0 27 6 0
Belgium endive, raw 1 endive 53 9 38 tr 2 N/A 1.6 tr 10 0.1 1 112 5 14 1 9 N/A 20 1 0
Bok Choy, Pak-Choi, shredded, boiled, drained 125 mL 90 11 45 1 2 1 0.9 tr 84 0.9 31 333 10 26 190 2289 0 37 23 0
Broccoli, chopped, boiled, drained 125 mL 82 29 120 2 6 1 2 tr 33 0.6 34 241 17 55 81 973 0 89 53 0
Broccoli, chopped, raw 125 mL 46 16 66 1 3 1 1.1 tr 22 0.3 15 147 10 31 15 178 0 29 41 0
Broccoli, frozen spears, boiled, drained 125 mL 97 27 114 3 5 1 2.3 tr 50 0.6 23 175 19 53 54 645 0 29 39 0
Brussels sprouts, fresh or frozen, boiled, drained 4 sprouts 84 33 137 3 6 2 3.2 tr 26 0.7 15 255 16 47 36 428 0 68 45 0
Cabbage, green, shredded, boiled, drained 125 mL 79 17 73 1 4 2 1.3 tr 25 0.1 6 77 6 12 6 59 0 16 16 0
Cabbage, green, shredded, raw 125 mL 37 9 37 1 2 1 0.7 tr 17 0.2 7 91 6 9 3 33 0 16 12 0
Cabbage, napa, shredded, boiled, drained 125 mL 58 7 29 1 1 N/A N/A tr 17 0.4 6 50 5 11 7 77 0 25 2 0
Cabbage, red, shredded, raw 125 mL 37 11 48 1 3 1 0.8 tr 17 0.3 10 90 6 11 21 248 7 7 21 0
Carrots, baby, raw 8 80 28 117 1 7 4 1.4 tr 26 0.7 62 190 8 22 552 5113 0 26 7 0
Carrots, fresh or frozen, boiled, drained 125 mL 77 28 116 1 6 3 1.9 tr 25 0.3 45 165 8 24 652 6333 1 10 2 0
Carrots, raw 1 medium 61 25 104 1 6 3 1.5 tr 20 0.2 42 195 7 21 367 3522 1 12 4 0
Cauliflower, pieces, boiled, drained 125 mL 66 15 63 1 3 1 1.8 tr 10 0.2 10 93 6 21 1 5 0 29 29 0
Cauliflower, pieces, raw 125 mL 53 13 55 1 3 1 0.9 tr 12 0.2 16 160 8 23 1 4 0 30 25 0
Celery, raw 1 stalk 40 6 24 tr 1 1 0.6 tr 16 0.1 32 104 4 10 9 108 0 14 1 0
Corn, sweet, canned, cream style 125 mL 135 97 407 2 25 4 1.8 1 4 0.5 385 181 23 69 5 41 0 61 6 0
Corn, sweet, canned, niblets 125 mL 111 88 366 3 22 4 2.3 1 6 0.5 302 206 26 71 4 37 0 54 6 0
Corn, sweet, on or off cob, fresh or frozen, boiled, drained 125 mL 87 82 343 3 19 3 2 1 2 0.5 8 209 26 79 7 50 0 35 4 0
Cucumber, peeled, raw 4 slices 28 3 14 tr 1 tr 0.2 tr 4 0.1 1 38 3 6 1 9 0 4 1 0
Edamame 125 mL 82 100 417 9 8 2 4.3 4 52 1.9 5 357 52 138 N/A N/A N/A 255 5 0
Eggplant, pieces, boiled, drained 125 mL 52 18 76 tr 5 2 1.3 tr 3 0.1 1 64 6 8 1 12 0 7 1 0
Fiddleheads, frozen, boiled 125 mL 98 33 139 4 6 N/A 0.9 tr 27 1 tr 244 26 78 171 1911 N/A N/A 22 0
Fireweed leaves, raw 125 mL 12 13 52 1 2 N/A 1.3 tr 52 0.3 4 60 19 13 22 262 N/A 14 tr 0
Hearts of palm, canned 2 66 18 77 2 3 N/A 1.6 tr 38 2.1 281 117 25 43 0 0 N/A 26 5 0
Kale, chopped, boiled, drained 125 mL 69 19 80 1 4 1 1.4 tr 49 0.6 16 157 12 19 468 5613 0 9 28 0
Leeks, chopped, boiled, drained 125 mL 55 17 71 tr 4 N/A 0.5 tr 16 0.6 5 48 8 9 1 15 N/A 13 2 0
Lettuce, Boston, shredded 250 mL 58 8 31 1 1 1 0.6 tr 20 0.7 3 138 8 19 96 1155 0 42 2 0
Lettuce, iceberg, shredded 250 mL 58 8 34 1 2 1 0.7 tr 10 0.2 6 82 4 12 15 174 0 17 2 0
Lettuce, looseleaf, shredded 250 mL 59 9 37 1 2 tr 0.8 tr 21 0.5 17 115 8 17 219 2629 0 22 11 0
Lettuce, romaine, shredded 250 mL 59 10 42 1 2 1 1.2 tr 20 0.6 5 146 8 18 172 2062 0 80 14 0
Lettuce, spring mix (mesclun) 250 mL 58 12 50 1 2 tr 1.1 tr 43 0.7 21 202 19 23 124 1489 0 62 9 0
Mushrooms, pieces, canned, drained 125 mL 82 21 87 2 4 2 2.3 tr 9 0.7 350 106 12 54 0 0 0 10 1 0
Mushrooms, portobello, grilled 125 mL 85 30 124 4 4 0 1.9 1 3 0.5 9 443 13 128 0 0 0 16 0 0
Mushrooms, raw 3 medium 54 12 50 2 2 1 0.6 tr 2 0.3 2 170 5 46 0 0 0 9 1 0.02
Mushrooms, shiitake, sliced, stir-fried 125 mL 57 27 115 2 4 tr 2.1 tr 1 0.3 3 186 11 63 0 0 0 8 0 0
Mushrooms, white, sliced, stir-fried 125 mL 57 15 62 2 2 0 1 tr 2 0.1 7 226 6 60 0 0 0 11 0 0
Onions, green (scallion), raw 1 medium 15 5 20 tr 1 tr 0.4 tr 11 0.2 2 41 3 6 8 90 0 10 3 0
Onions, yellow, chopped, raw 60 mL 41 17 71 tr 4 2 0.6 tr 9 0.1 1 58 4 11 0 tr 0 8 3 0
Onions, yellow, chopped, sauteed 125 mL 46 61 254 tr 4 2 0.8 5 9 0.1 6 61 4 15 N/A N/A N/A N/A 1 0
Parsnip, sliced, boiled, drained 125 mL 82 59 245 1 14 4 2.7 tr 30 0.5 8 302 24 57 0 0 0 48 11 0
Peas, green, canned, drained 125 mL 90 62 260 4 11 4 4 tr 18 0.9 226 155 15 60 24 287 0 40 9 0
Peas, green, frozen, boiled, drained 125 mL 85 66 276 4 12 4 3.7 tr 20 1.3 61 93 19 65 89 1057 0 50 8 0
Peas, snowpeas, boiled, drained 125 mL 85 36 149 3 6 3 2.4 tr 36 1.7 3 203 22 46 44 505 0 25 40 0
Peas, snowpeas, raw 10 34 14 60 1 3 1 0.6 tr 15 0.7 1 68 8 18 18 214 0 14 20 0
Pepper, jalapeno, raw 1 14 4 18 tr 1 tr 0.4 tr 1 0.1 tr 30 3 4 6 64 0 7 6 0
Pepper, sweet, green, raw 1/2 82 16 69 1 4 2 1.2 tr 8 0.3 2 144 8 16 15 171 0 9 66 0
Pepper, sweet, green, sauteed 125 mL 74 95 396 1 3 2 1.3 9 6 0.2 13 100 6 11 8 101 0 1 132 0
Pepper, sweet, red, raw 1/2 60 15 65 1 4 2 0.8 tr 4 0.3 1 126 7 15 93 966 183 11 113 0
Pepper, sweet, red, sauteed 125 mL 74 99 413 1 5 3 1.3 9 5 0.4 16 144 9 17 98 1169 361 1 121 0
Pepper, sweet, yellow, raw 1/2 93 25 105 1 6 N/A 0.8 tr 10 0.4 2 197 11 22 9 112 N/A 24 171 0
Pepper, sweet, yellow, sauteed 125 mL 74 36 149 1 5 0 0.6 2 9 0.3 175 153 9 18 30 86 0 19 132 tr
Potato, baked, flesh 1 156 145 607 3 34 3 3.4 tr 8 0.5 8 610 39 78 0 0 0 14 20 0
Potato, baked, flesh and skin 1 173 161 673 4 37 2 3.8 tr 26 1.9 17 926 48 121 2 10 0 48 17 0
Potato, boiled without skin 1 135 116 486 2 27 1 1.9 tr 11 0.4 7 443 27 54 0 3 0 12 10 0
Potato, boiled, flesh and skin 1 150 129 540 3 30 1 2.5 tr 13 1.3 7 572 34 67 0 0 0 15 18 0
Potato, canned, drained 4 140 84 351 2 19 N/A 1.3 tr 7 1.8 307 321 20 39 0 0 0 8 7 0
Potato, microwaved, flesh and skin 1 202 212 887 5 49 N/A 5.1 tr 22 2.5 16 903 55 212 0 0 0 24 31 0
Potato, microwaved, peeled after cooking 1 156 156 652 3 36 N/A 3.4 tr 8 0.6 11 641 39 170 0 0 0 19 24 0
Potatoes, French fried, frozen, home-prepared in oven 20 strips 48 96 403 2 15 tr 1.6 4 4 0.6 14 201 11 40 0 1 0 6 5 0
Potatoes, hashed brown, plain, frozen, heated 125 mL 82 180 752 3 23 1 1.8 9 12 1.2 28 359 14 59 0 0 0 6 5 0
Potatoes, mashed, dried, with 2% milk and margarine 125 mL 111 107 447 3 15 2 1.1 4 46 0.2 284 235 15 59 61 2 0 8 14 0.13
Potatoes, mashed, homemade with 2% milk and margarine 125 mL 111 116 487 2 19 N/A 2.2 4 29 0.3 327 321 20 51 19 N/A 0 9 7 0.06
Potatoes, scalloped, from mix with water, with 2% milk and margarine 125 mL 129 120 502 3 16 2 1 5 66 0.4 420 243 17 81 64 1 0 8 3 0.11
Potatoes, scalloped, homemade 125 mL 129 111 466 4 14 N/A 2.5 5 74 0.7 434 489 25 82 N/A 83 0 16 14 0
Pumpkin, canned 125 mL 129 44 184 1 10 4 3.8 tr 34 1.8 6 267 30 45 1007 8983 0 16 5 0
Radicchio, chopped 125 mL 21 5 20 tr 1 tr 0.2 tr 4 0.1 5 64 3 8 tr 3 0 13 2 0
Radishes 3 medium 14 2 9 tr tr tr 0.2 tr 3 tr 5 31 1 3 0 1 0 3 2 0
Rutabaga (yellow turnip), diced, boiled, drained 125 mL 90 35 146 1 8 5 1.6 tr 43 0.5 18 293 21 50 13 1 0 13 17 0
Sauerkraut, canned, not drained 125 mL 75 14 59 1 3 1 1.9 tr 23 1.1 496 128 10 15 1 6 0 18 11 0
Seaweed, dulse, dried 60 mL 4 8 35 1 1 tr 0.1 tr 17 0.4 11 84 tr 14 62 740 N/A 35 9 0
Spinach, boiled, drained 125 mL 95 22 91 3 4 tr 2.3 tr 129 3.4 67 443 83 53 498 5980 0 139 9 0
Spinach, chopped, raw 250 mL 32 7 30 1 1 tr 0.7 tr 31 0.9 25 177 25 16 149 1783 0 61 9 0
Squash, acorn, cubed, baked 125 mL 108 61 253 1 16 N/A 2.1 tr 48 1 4 473 47 49 23 277 N/A 21 12 0
Squash, butternut, cubed, baked 125 mL 108 43 181 1 11 2 1.8 tr 44 0.6 4 308 31 29 413 4950 0 21 16 0
Squash, spaghetti, baked 125 mL 82 22 93 1 5 2 0.9 tr 17 0.3 15 96 9 11 5 48 0 7 3 0
Sweet potato, baked, peeled after cooking 1/2 57 51 214 1 12 5 1.9 tr 22 0.4 21 271 15 31 548 6560 0 3 11 0
Sweet potato, boiled without skin 1/2 76 57 240 1 13 4 1.9 tr 20 0.5 20 174 14 24 594 7130 0 5 10 0
Swiss chard, chopped, boiled, drained 125 mL 92 18 78 2 4 1 1.9 tr 54 2.1 165 508 80 31 283 3376 0 8 17 0
Tomatoes, canned, stewed 125 mL 135 35 147 1 8 6 1.4 tr 46 1.8 298 279 16 27 12 140 5436 7 11 0
Tomatoes, canned, whole 125 mL 127 22 90 1 5 3 1 tr 39 1.2 162 238 14 24 8 89 3423 10 18 0
Tomatoes, raw 1 123 22 92 1 5 3 1.5 tr 12 0.3 6 292 14 30 52 552 3165 18 16 0
Tomatoes, sun-dried 1 piece 2 5 22 tr 1 1 0.2 tr 2 0.2 42 69 4 7 1 10 815 1 1 0
Tomatoes, sun-dried, packed in oil, drained 1 piece 3 6 27 tr 1 N/A 0.2 tr 1 0.1 8 47 2 4 2 23 N/A 1 3 0
Turnip (white turnip), cubed, boiled, drained 125 mL 82 18 76 1 4 2 1.6 tr 27 0.1 13 146 7 21 0 0 0 7 10 0
Vegetables, Asian mix (broccoli, carrots, green beans, "mini corn", snow peas, sweet red pepper), frozen, boiled, drained 125 mL 74 29 122 1 6 2 1.8 tr 24 0.5 15 128 13 32 192 1878 tr 23 22 0
Vegetables, broccoli and cauliflower, frozen, boiled, drained 125 mL 95 22 93 2 4 1 2.4 tr 33 0.5 20 152 14 38 27 322 0 34 34 0
Vegetables, mixed (corn, lima beans, snap beans, peas, carrots), frozen, boiled, drained 125 mL 96 63 262 3 13 3 2.8 tr 24 0.8 34 163 21 49 206 2002 0 18 3 0
Vegetables, peas and carrots, canned, not drained 125 mL 135 51 214 3 11 N/A 2.7 tr 31 1 350 135 19 62 389 0 N/A 24 9 0
Zucchini, raw, slices 4 40 6 27 tr 1 1 0.4 tr 6 0.1 4 104 7 15 4 48 0 11 7 0
Zucchini, sliced, boiled, drained 125 mL 95 15 64 1 4 2 1.3 tr 12 0.3 3 241 21 38 53 637 0 16 4 0
Vegetable Juices and Other Products
Carrot juice 125 mL 125 50 208 1 12 5 1 tr 30 0.6 36 364 17 52 966 11599 2 5 11 0
Coleslaw with dressing, homemade 125 mL 63 44 183 1 8 N/A 1 2 29 0.4 15 115 6 20 34 87 N/A 17 21 0
Potato salad, homemade 125 mL 132 205 858 4 14 3 1.4 15 28 0.7 579 276 17 66 57 183 0 22 17 0.2
Tomato clam cocktail 125 mL 128 61 257 1 14 4 0.5 tr 10 0.2 462 114 6 14 9 163 3807 10 6 0.04
Tomato juice 125 mL 128 22 91 1 5 5 0.9 tr 13 0.6 345 294 14 23 30 347 11602 26 10 0
Tomato juice, without added salt 125 mL 184 31 131 1 8 7 0.7 tr 18 0.8 18 421 20 33 42 N/A 16611 37 34 0
Tomato sauce for spaghetti, canned 125 mL 132 143 600 2 21 N/A 1.9 6 37 0.9 652 505 32 47 82 967 N/A 28 15 0
Tomato sauce, canned 125 mL 129 41 173 2 10 6 1.9 tr 17 1.3 678 428 21 34 22 271 19612 12 8 0
Vegetable juice cocktail 125 mL 128 24 101 1 6 4 0.7 tr 14 0.5 345 247 14 22 100 1061 12351 27 35 0
Vegetable juice cocktail, low sodium 125 mL 128 28 118 1 6 5 1 tr 14 0.5 89 247 14 22 66 1061 12350 27 35 0
Lycopene is a pigment responsible for the red colour of tomatoes, guava, papaya and a few other fruits. Processed tomato products like juice, sauce, paste and ketchup contain high amounts of lycopene.
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».
Dairy Foods and Other Related Products
Food Name Measure Weight (g) Energy (kcal) Energy (kJ) Protein (g) Carbohydrate (g) Total Sugar (g) Total Fat ( ) Saturated Fat (g) Cholesterol (g) Calcium (mg) Iron (mg) Sodium (mg) Potassium (mg) Magnesium (mg) Phosphorus (mg) Vitamin A (RAE) Vitamin D (mcg) Folate (DFE) Vitamin B12 (mcg) Riboflavin (mg)
Dairy Foods and Other Related Products
Milk and Substitutes
Buttermilk 250 mL 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. 250 mL 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. 250 mL 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 250 mL 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. 250 mL 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. 250 mL 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 250 mL 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. 250 mL 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 250 mL 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 250 mL 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 250 mL 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 250 mL 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 Brand™) 15 mL 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. 250 mL 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. 15 mL 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. 250 mL 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. 15 mL 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. 250 mL 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. 15 mL 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 250 mL 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 5 mL 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 250 mL 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 250 mL 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 250 mL 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 250 mL 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 250 mL 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 250 mL 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 250 mL 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 250 mL 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 250 mL 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 250 mL 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 200 mL 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 (Danimal™, Minigo™) 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 175 mL 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 175 mL 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. 175 mL 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. 175 mL 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 175 mL 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. 175 mL 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 175 mL 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 175 mL 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 50 g 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 50 g 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 50 g 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 50 g 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 50 g 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.) 50 g 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.) 125 mL 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 30 mL 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 30 mL 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 50 g 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 50 g 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 50 g 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 50 g 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 50 g 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 50 g 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.) 50 g 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.) 50 g 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 15 mL 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 Whiz™) 30 mL 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 Whiz™) 30 mL 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 125 mL 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 15 mL 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) 50 g 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. 15 mL 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. 15 mL 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. 15 mL 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. 15 mL 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 60 mL 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 15 mL 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 60 mL 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 15 mL 15 21 87 tr 2 2 2 0.3 0 1 tr 12 29 0 10 tr 0 0 0 0
Coffee whitener, powdered 5 mL 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 5 mL 2 9 36 tr 1 1 tr 0.1 0 tr tr 5 18 0 3 tr 0 tr 0 0
Dessert topping, frozen 60 mL 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 60 mL 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 60 mL 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 60 mL 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 125 mL 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 125 mL 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.
Eggs and Egg Dishes
Food Name Measure Weight (g) Energy (kcal) Energy (kJ) Protein (g) Carbohydrate (g) Total Fat (g) Saturated Fat (g) Monounsaturated Fat (g) Polyunsaturated Fat (g) Cholesterol (mg) Calcium (mg) Iron (mg) Sodium (mg) Potassium (mg) Phosphorus (mg) Vitamin A (RAE) Vitamin D (mcg) Folate (DFE) Vitamin B12 (mcg) Vitamin E (mg)
Eggs and Egg Dishes
Egg substitute, frozen (yolk replaced), cooked 2 eggs 111 226 947 14 4 17 2.9 4.6 8.8 2 89 2.4 291 258 88 60 1.9 14 0.35 2.2
Egg white, cooked 1 large 33 16 66 3 tr 0 0 0 0 0 3 tr 106 39 4 0 0 0 0.01 0
Egg yolk, cooked 1 large 17 59 249 3 1 6 1.7 2.3 0.8 202 22 0.7 34 17 64 106 0.8 30 0.88 1.4
Egg, fried 2 large 92 173 726 12 2 14 3.6 5.8 2.7 367 46 1.4 322 116 127 236 1.9 54 1.62 2.7
Egg, hard-boiled 1 large 50 78 324 6 1 5 1.6 2 0.7 216 25 0.6 62 63 86 85 0.7 22 0.56 0.5
Egg, poached 1 large 50 74 308 6 tr 5 1.5 1.9 0.7 215 27 0.9 147 67 95 70 0.4 24 0.64 0.5
Eggs benedict 2 eggs 310 572 2393 34 30 35 12.5 14.2 4.9 458 189 4 2015 456 453 265 2.1 113 1.96 1.7
Eggs, scrambled, made with 2 eggs 2 eggs 124 189 792 13 4 14 4.1 5.9 2.7 363 90 1.4 476 171 160 253 2.3 55 1.73 2.6
Omelet, cheese, made with 2 eggs 1 omelet 150 273 1142 18 5 20 8 7.8 2.8 376 238 1.6 890 241 356 304 2.3 56 1.99 2.7
Omelet, spanish, made with 2 eggs (mushrooms, onions, green peppers, tomatoes) 1 omelet 290 319 1336 15 13 24 5.7 10.4 6.3 353 111 1.8 607 514 211 403 4.3 72 1.7 3.7
Omelet, western, made with 2 eggs (green peppers, ham, onions) 1 omelet 158 237 993 17 5 17 5.1 7.3 2.9 346 86 1.5 720 258 202 231 2.2 53 1.72 2.5
There are no nutritional differences between brown eggs and white eggs.
Fish and Shellfish
Food Name Measure Weight (g) Energy (kcal) Energy (kJ) Protein (g) Carbohydrate (g) Total Fat (g) Saturated Fat (g) Polyunsaturated Fat (g) DHA (g) EPA (g) Cholesterol (mg) Calcium (mg) Iron (mg) Sodium (mg) Potassium (mg) Phosphorus (mg) Vitamin A (RAE) Vitamin D (mcg) Vitamin B12 (mcg) Vitamin E (mg)
Fish and Shellfish
Fish
Anchovies, canned in oil, drained solids 2 8 17 70 2 0 1 0.2 0.2 0.1 0.06 7 19 0.4 293 44 20 1 0.1 0.07 0.3
Arctic char, cooked 75 g 75 119 496 20 0 4 0.7 0.9 0.3 0.38 N/A 23 0.4 38 N/A 188 68 2.8 N/A N/A
Bass, mixed species, baked or broiled 75 g 75 110 458 18 0 4 0.8 1 0.34 0.23 65 77 1.4 68 342 192 26 N/A 1.73 N/A
Burbot (loche), raw 90 g 90 71 297 16 0 1 0.1 0.3 0.09 0.06 54 22 0.3 63 288 171 5 0.5 0.72 N/A
Catfish, channel, farmed, baked or broiled 75 g 75 114 477 14 0 6 1.3 1 0.1 0.04 48 7 0.6 60 241 184 11 N/A 2.1 1
Cisco (lake herring, tullibee), baked or broiled 75 g 75 98 408 17 0 3 N/A N/A N/A N/A N/A 38 0.5 38 312 188 0 N/A N/A N/A
Cisco (lake herring, tullibee), raw 90 g 90 88 369 17 0 2 1.1 1.2 0.46 0.11 45 10 0.4 50 319 137 27 N/A 0.9 N/A
Cod, Atlantic, baked or broiled 75 g 75 79 329 17 0 1 0.1 0.2 0.12 tr 41 11 0.4 59 183 104 11 0.5 0.79 0.6
Cod, Atlantic, dried and salted, soaked in water 75 g 75 62 259 13 0 1 0.1 0.2 0.09 tr 32 35 0.5 1353 265 183 9 0.5 1.82 0.6
Gefiltefish 75 g 75 63 263 7 6 1 0.3 0.2 0.03 0.06 23 17 1.9 393 68 55 20 N/A 0.63 N/A
Grayling, baked or broiled 75 g 75 80 332 17 0 1 N/A N/A N/A N/A N/A 29 0.5 N/A N/A N/A N/A N/A N/A N/A
Haddock, baked or broiled 75 g 75 84 351 18 0 1 0.1 0.2 0.12 0.06 56 32 1 65 299 181 14 0.2 1.04 0.4
Halibut, Atlantic and Pacific, baked or broiled 75 g 75 105 439 20 0 2 0.3 0.7 0.28 0.07 31 45 0.8 52 432 214 41 3.6 1.03 2.2
Herring, Atlantic, kippered 75 g 75 163 680 18 0 9 2.1 2.2 0.88 0.73 62 63 1.1 689 335 244 30 1.6 14.03 1.2
Mackerel, Atlantic, baked or broiled 75 g 75 197 822 18 0 13 3.1 3.2 0.52 0.38 56 11 1.2 62 301 209 41 2 14.25 1.5
Ocean Perch, Atlantic, baked or broiled 75 g 75 91 380 18 0 2 0.2 0.4 0.2 0.08 41 103 0.9 72 263 208 11 N/A 0.86 1.2
Pickerel (Walleye), baked or broiled 75 g 75 89 374 18 0 1 0.2 0.4 0.22 0.08 83 106 1.3 49 374 202 18 3.5 1.73 N/A
Pike, northern, baked or broiled 75 g 75 71 298 16 0 1 0.2 0.2 0.08 0.08 38 33 0.3 23 323 180 1 2.4 1.73 0.2
Pollock, Atlantic, baked or broiled 75 g 75 89 370 19 0 1 0.1 0.5 0.34 0.07 68 58 0.4 83 342 212 9 1.4 2.76 0.2
Salmon, Atlantic, farmed, baked or broiled 75 g 75 155 646 17 0 9 1.9 3.3 1.09 0.52 47 11 0.3 46 288 189 11 5.1 2.1 N/A
Salmon, chum (keta), baked or broiled 75 g 75 116 483 19 0 4 0.8 0.9 0.38 0.22 71 11 0.5 48 413 272 26 14 2.6 1.1
Salmon, chum (keta), canned, drained solids with bone, salted 75 g 75 106 443 16 0 4 1.1 1.1 0.53 0.35 29 187 0.5 365 225 266 14 5 3.3 1.2
Salmon, chum (keta), canned, drained solids with bone, unsalted 75 g 75 106 443 16 0 4 1.1 1.1 0.53 0.35 29 187 0.5 56 225 266 14 4.2 3.3 1.2
Salmon, coho, farmed, baked or broiled 75 g 75 134 558 18 0 6 1.5 1.5 0.65 0.31 47 9 0.3 39 345 249 44 N/A 2.38 0.7
Salmon, eggs, raw 90 g 90 116 485 24 0 9 2.1 2.3 1.17 0.99 N/A 11 0.6 45 369 198 N/A N/A N/A N/A
Salmon, king or chinook, smoked, canned 75 g 75 113 470 17 1 4 N/A N/A N/A N/A N/A 45 1.4 N/A N/A N/A 72 N/A N/A N/A
Salmon, pink, canned, drained with bones 75 g 75 102 427 17 0 4 0.6 1.1 0.52 0.27 62 208 0.7 299 233 274 17 N/A 3.71 1
Salmon, smoked 2 pieces 40 47 196 7 0 2 0.4 0.4 0.11 0.07 9 4 0.3 314 70 66 10 4.2 1.3 0.5
Salmon, smoked, lox 2 pieces 40 47 196 7 0 2 0.4 0.4 0.11 0.07 9 4 0.3 800 70 66 10 4.2 1.3 N/A
Salmon, sockeye, baked or broiled 75 g 75 162 677 20 0 8 1.4 1.8 0.53 0.4 65 5 0.4 50 281 207 47 17 4.35 2.3
Sardines, Atlantic, canned in oil, drained with bones 1 can 106 220 922 26 0 12 1.6 5.5 0.54 0.5 151 405 3.1 535 421 519 34 2.5 9.48 2.2
Sardines, Pacific, canned in tomato sauce, drained with bones 1 can 106 197 825 22 1 11 2.8 2.2 0.92 0.56 65 254 2.4 439 361 388 36 12.7 9.54 1.5
Smelt, breaded and fried 5 80 201 840 17 10 10 2.5 2.7 N/A N/A 79 31 1 N/A 332 246 20 N/A N/A N/A
Snapper, mixed species, baked or broiled 75 g 75 96 401 20 0 1 0.3 0.4 0.2 0.04 35 30 0.2 43 392 151 26 2.2 2.63 0.5
Sole (flatfish), baked or broiled 75 g 75 88 367 18 0 1 0.3 0.5 0.19 0.18 51 14 0.3 79 258 217 10 1.1 1.88 0.5
Trout, rainbow, farmed, baked or broiled 75 g 75 127 530 18 0 5 1.6 1.7 0.62 0.25 51 65 0.2 32 331 200 65 4.8 3.73 0
Tuna, light, canned in water, drained, salted 75 g 75 87 364 19 0 1 0.2 0.3 0.17 0.04 23 8 1.1 254 178 122 13 0.9 2.24 0.3
Tuna, light, canned with oil, drained, salted 75 g 75 149 621 22 0 6 1.2 2.2 0.08 0.02 14 10 1 266 155 233 17 0.7 1.65 0.7
Turbot, baked or broiled 75 g 75 92 383 15 0 3 N/A N/A N/A N/A 47 17 0.3 144 229 124 9 N/A 1.91 N/A
Whitefish, lake, native, baked 75 g 75 100 417 17 0 3 0.9 2.1 0.9 0.3 58 12 0.3 33 294 168 8 11.3 0.72 N/A
Shellfish
Clams, mixed species, boiled or steamed 5 large 60 89 371 15 3 1 0.1 0.3 0.09 0.08 40 55 16.8 67 377 203 103 0.1 59.33 0.4
Clams, mixed species, canned, drained solids 125 mL 85 125 523 22 4 2 0.2 0.5 0.12 0.12 57 78 23.6 95 531 286 153 0.1 83.59 0.5
Crab, canned, drained 125 mL 71 71 295 15 0 1 0.2 0.3 0.12 0.14 63 72 0.6 238 267 185 1 N/A 0.33 1.3
Crab, snow, boiled or steamed 125 mL 62 72 300 15 0 1 0.1 0.3 0.09 0.21 44 21 1.8 431 125 80 32 N/A 6.47 N/A
Crayfish, mixed species, farmed, boiled or steamed 4 medium 60 52 218 11 0 1 0.1 0.2 0.02 0.07 82 31 0.7 58 143 145 9 N/A 1.86 N/A
Lobster, boiled or steamed 125 mL 77 75 314 16 1 tr 0.1 0.1 0.02 0.04 55 47 0.3 291 270 142 20 N/A 2.38 0.8
Mussels, boiled or steamed 15 small 75 129 539 18 6 3 0.6 0.9 0.38 0.21 42 25 5 277 201 214 68 0.2 18 0.8
Oysters, boiled or steamed 6 medium 42 58 241 6 3 2 0.6 0.8 0.25 0.23 44 38 5 177 118 85 23 3.4 14.71 0.7
Oysters, canned, solids and liquid 125 mL 131 90 379 9 5 3 0.8 1 0.3 0.28 72 59 8.8 147 300 182 118 N/A 25.06 1.1
Oysters, raw 6 medium 84 50 207 4 5 1 0.4 0.5 0.17 0.16 21 37 4.9 150 104 78 7 N/A 13.61 0.5
Scallops, cooked, steamed 6 medium 78 87 365 18 0 1 0.1 0.4 0.16 0.13 41 90 2.3 207 371 264 23 0 1.01 1.2
Shrimp, boiled or steamed 6 medium 30 30 124 6 0 tr 0.1 0.1 0.04 0.05 59 12 0.9 67 55 41 20 N/A 0.45 0.4
Fish Products
Calamari, breaded and fried 125 mL 79 156 651 14 9 7 1.7 1.6 0.27 0.11 197 45 1 303 216 194 17 0.1 1.02 1
Caviar, black or red 15 mL 16 41 171 4 1 3 0.7 1.2 0.62 0.44 95 45 1.9 243 29 58 91 0.5 3.25 1.1
Crab cake 1 60 93 389 12 tr 5 0.9 1.4 0.13 0.14 90 63 0.6 198 194 128 34 N/A 3.56 N/A
Crab, imitation, made from surimi 125 mL 67 68 284 8 7 1 0.2 0.4 0.24 0.16 13 9 0.3 560 60 188 13 1.2 1.07 0.1
Fish cake 1 120 240 1004 16 15 12 3.3 2.6 0.1 tr 63 30 0.8 290 526 201 28 1.5 0.73 0.7
Fish fillet, battered and fried 1 134 265 1108 22 9 15 3.6 3.4 0.14 0.08 71 42 1 133 508 266 23 0.8 1.02 1
Fish sticks, frozen, heated (10 cm x 2.5 cm x 1.3 cm) 3 sticks 83 227 948 13 20 10 2.6 2.6 0.11 0.07 93 17 0.6 485 217 151 26 0.1 1.5 0.4
Shrimp, breaded and fried 6 medium 66 160 668 14 8 8 1.4 3.4 0.08 0.07 117 44 0.8 227 149 144 N/A N/A 1.23 N/A
Tuna salad 125 mL 108 203 847 17 10 10 1.7 4.5 0.06 0.02 14 18 1.1 435 193 193 26 3.6 1.3 N/A
DHA and EPA are omega-3 fatty acids which appear to have many health benefits. Good sources of DHA and EPA are fatty fish such as salmon, mackerel, herring, sardines and trout.
Meat and Poultry
Food Name Measure Weight (g) Energy (kcal) Energy (kJ) Protein (g) Carbohydrate (g) Total Fat (g) Saturated Fat (g) Monounsaturated Fat (g) Polyunsaturated Fat (g) Cholesterol (mg) Iron (mg) Sodium (mg) Potassium (mg) Magnesium (mg) Phosphorus (mg) Vitamin A (RAE) Vitamin D (mcg) Vitamin B12 (mcg) Folate (DFE) Vitamin E (mg)
Meat and Poultry
Beef
Blade roast, lean + fat, braised 75 g 75 200 834 26 0 10 4 5 0.4 71 2.5 46 202 18 142 0 0.5 2.38 4 0.1
Blade steak, lean + fat, braised 75 g 75 227 947 23 0 14 5.7 7.1 0.5 71 2.4 49 178 17 138 0 0.5 2 4 0.2
Composite, roast, lean + fat, cooked 75 g 75 181 756 24 0 8 3.5 4.2 0.4 61 2.3 40 230 19 155 0 0.5 1.89 4 0.1
Composite, steak, lean + fat, cooked 75 g 75 196 819 25 0 9 3.9 4.9 0.4 64 2.4 40 200 18 148 0 0.5 1.78 4 0.1
Cross rib roast, lean + fat, braised 75 g 75 197 825 27 0 9 3.6 4.5 0.5 70 2.6 52 242 21 164 0 0.5 1.89 5 0.6
Eye of round roast, lean + fat, roasted 75 g 75 148 618 24 0 5 2.1 2.5 0.2 50 1.5 40 243 19 152 0 0.5 1.44 5 0.2
Eye of round steak, lean + fat, braised 75 g 75 171 715 28 0 5 2.2 2.8 0.3 61 1.8 35 243 19 152 0 0.5 1.38 5 0.2
Flank steak, lean + fat, braised 75 g 75 184 769 25 0 8 3.6 4.1 0.3 54 2.2 45 243 19 152 0 0.5 2.15 5 0.3
Ground, extra lean, crumbled, pan-fried 75 g 75 167 696 23 0 8 3.2 3.3 0.3 59 2.1 65 311 22 180 0 0.3 2.06 5 N/A
Ground, lean, crumbled, pan-fried 75 g 75 194 809 22 0 11 4.5 5.1 0.3 59 2.1 70 293 21 174 0 0.5 2.16 0 N/A
Ground, medium, crumbled, pan-fried 75 g 75 214 894 22 0 13 5.6 6 0.4 61 2 68 303 21 173 0 0.6 1.88 6 N/A
Ground, regular, crumbled, pan-fried 75 g 75 243 1016 22 0 17 7 7.9 0.4 63 2.2 78 301 21 178 0 0.8 2.72 0 N/A
Inside (top) round roast, lean + fat, roasted 75 g 75 133 555 24 0 3 1.4 1.6 0.2 53 2.1 48 253 20 163 0 0.5 1.68 5 0.1
Inside (top) round steak, lean + fat, braised 75 g 75 175 731 30 0 5 2.1 2.6 0.3 68 2.4 38 204 20 157 0 0.5 1.43 5 0.4
Outside (bottom) round roast, lean + fat, roasted 75 g 75 158 659 25 0 5 2.1 2.8 0.3 58 2.9 42 243 19 152 0 0.5 1.67 5 0.2
Outside (bottom) round steak, lean + fat, braised 75 g 75 195 815 29 0 8 3 4.2 0.4 72 3.1 43 243 19 152 0 0.5 1.41 5 0.3
Rib eye steak, lean + fat, broiled 75 g 75 230 963 20 0 16 6.7 8 0.5 53 2.4 40 243 19 152 0 0.5 1.54 5 0.8
Rib steak, lean + fat, broiled 75 g 75 232 969 23 0 15 6.4 7.3 0.5 58 1.9 56 243 19 152 0 0.5 1.8 5 0.5
Rump roast, lean + fat, broiled 75 g 75 164 684 21 0 8 3.2 3.6 0.3 59 1.9 47 296 20 180 0 0.3 2.27 7 N/A
Short ribs, lean + fat, simmered 75 g 75 309 1292 17 0 26 11.2 11.8 1 57 1.4 29 146 10 86 0 1.7 1.97 4 N/A
Sirloin tip roast, lean + fat, roasted 75g 75 156 653 25 0 5 2.2 2.8 0.3 58 2.7 44 243 19 152 0 0.5 1.85 5 0.1
Standing rib roast, lean + fat, roasted 75g 75 237 992 21 0 16 6.9 8 0.5 55 1.7 53 243 19 152 0 0.5 1.73 5 0.5
Stewing beef, lean, simmered 75g 75 183 765 28 0 7 2.9 N/A N/A 68 2.6 45 214 19 150 0 0.5 1.8 4 0.2
Strip loin ( New York ) steak, lean + fat, broiled 75g 75 191 797 23 0 10 4.3 5.2 0.4 55 2.1 43 243 19 152 0 0.5 1.72 5 0.3
T-Bone (Porterhouse) steak, lean + fat, broiled 75g 75 216 903 22 0 13 5.6 6.6 0.4 54 2.1 51 243 19 152 0 0.5 1.89 5 0.1
Tenderloin, steak, lean + fat, broiled 75g 75 170 709 24 0 7 3.2 3.6 0.3 59 2.9 50 243 19 152 0 0.5 2.04 5 0.2
Top sirloin steak, lean + fat, broiled 75g 75 146 611 21 0 6 2.6 3.1 0.3 52 2 43 257 20 160 0 0.5 2.33 5 0.2
Veal
Composite cuts, lean + fat, cooked 75g 75 173 725 23 0 9 3.2 3.3 0.6 86 0.9 65 244 20 179 0 1.1 1.18 11 0.3
Cutlets, grain-fed, pan-fried 75g 75 136 568 27 0 2 0.7 0.8 0.6 78 1.5 33 266 21 171 0 0.5 2.46 N/A 0.3
Cutlets, milk-fed, pan-fried 75g 75 142 593 28 0 2 0.6 0.8 1 78 0.5 58 332 16 218 0 0.5 1.27 12 0.3
Ground, broiled 75g 75 129 539 18 0 6 2.3 2.1 0.4 77 0.7 62 253 18 163 0 0.8 0.95 8 0.1
Leg, lean + fat, breaded, pan-fried 75g 75 171 715 20 7 7 2.3 2.5 1.1 84 1.2 341 278 23 188 8 0.9 0.93 24 0.4
Leg, lean + fat, roasted 75g 75 120 502 21 0 3 1.4 1.3 0.3 77 0.7 51 292 21 176 0 0.5 0.88 12 0.4
Loin, lean + fat, roasted 75g 75 163 680 19 0 9 3.9 3.6 0.6 77 0.7 70 244 19 159 0 1.3 0.93 11 0.3
Shoulder, whole, lean + fat, roasted 75g 75 142 593 23 0 5 2.2 1.8 0.3 65 0.7 56 266 17 140 0 0.7 2.5 N/A 0.4
Stewing meat, lean, braised 75g 75 141 590 26 0 3 1 1 0.3 109 1.1 70 257 21 179 0 0.7 1.25 12 0.3
Pork
Back ribs, lean + fat, roasted 75g 75 274 1145 21 0 20 7.9 8.9 2.6 85 0.9 100 251 18 147 2 0.8 0.83 2 N/A
Centre cut, loin, chop, lean + fat, broiled 75g 75 180 753 22 0 10 3.6 4.4 0.7 62 0.6 44 269 19 174 2 0.4 0.55 5 0.1
Centre cut, loin, chop, lean + fat, pan-fried 75g 75 208 869 22 0 12 4.5 5.3 1.4 69 0.7 60 319 22 194 2 0.5 0.55 5 0.2
Ground, lean, pan-fried 75g 75 175 731 19 0 11 4.1 5 1.3 60 0.9 60 278 20 166 2 0.5 0.8 5 0.2
Ground, medium, pan-fried 75g 75 224 938 18 0 16 6 7.3 2.2 66 0.8 68 275 19 164 2 0.5 0.86 5 0.2
Leg, butt end, lean + fat, roasted 75g 75 189 791 22 0 11 3.9 4.8 1 72 0.8 47 281 20 204 2 0.4 0.54 2 0.2
Loin, rib end, lean + fat, broiled 75g 75 197 825 22 0 12 4.3 5.2 0.9 62 0.6 47 301 20 178 2 0.4 0.55 2 0.3
Loin, rib end, lean + fat, pan-fried 75g 75 199 831 20 0 13 4.8 5.6 1.4 55 0.5 38 323 19 177 2 0.5 0.53 2 0.2
Shoulder, butt, lean + fat, roasted 75g 75 198 828 19 0 13 5 5.9 1.9 67 1.1 50 245 18 153 2 0.6 0.92 4 0.2
Shoulder, whole, lean + fat, roasted 75g 75 219 916 17 0 16 5.9 7.1 1.5 68 1 51 247 14 159 2 0.5 0.6 4 0.1
Spareribs, lean + fat, braised 75g 75 251 1048 20 0 18 7 7.8 2.5 74 1.1 49 118 14 107 2 0.6 0.68 3 N/A
Tenderloin, lean, roasted 75g 75 108 452 21 0 2 0.8 0.9 0.4 52 1 44 302 23 184 2 0.1 0.41 5 0.2
Lamb
American, fresh, foreshank, lean + fat, cooked 75g 75 182 762 21 0 10 4.2 4.3 0.7 80 1.6 54 193 17 125 0 0.2 1.71 13 0.1
American, fresh, ground, cooked 75g 75 212 888 19 0 15 6.1 6.2 1.1 73 1.3 61 254 18 151 0 0.6 1.96 14 0.1
American, fresh, leg, whole, lean + fat, cooked 75g 75 194 809 19 0 12 5.2 5.2 0.9 70 1.5 50 235 18 143 0 0.5 1.94 15 0.1
American, fresh, loin, lean + fat, cooked 75g 75 232 969 17 0 18 7.7 7.3 1.4 71 1.6 48 185 17 135 0 0.5 1.66 14 0.1
American, fresh, rib, lean + fat, cooked 75g 75 269 1126 16 0 22 9.6 9.4 1.6 73 1.2 55 203 15 125 0 0.5 1.67 11 0.1
American, fresh, shoulder, whole, lean+ fat, cooked 75g 75 207 866 17 0 15 6.3 6.1 1.2 69 1.5 50 188 17 138 0 0.5 1.98 16 0.1
New Zealand, frozen, composite, lean + fat, cooked 75g 75 203 847 19 0 13 6.6 5.2 0.7 80 1.6 35 121 14 158 0 0.5 2.03 1 0.1
New Zealand, frozen, foreshank, lean + fat, braised 75g 75 194 809 20 0 12 5.9 4.6 0.5 77 1.6 35 89 11 131 0 0.3 1.83 1 0.1
New Zealand, frozen, leg, whole, lean + fat, roasted 75g 75 176 734 19 0 10 5.1 4.1 0.5 76 1.6 33 128 15 166 0 0.5 1.96 1 0.1
New Zealand, frozen, loin, lean + fat, broiled 75g 75 222 929 18 0 16 7.9 6.2 0.7 85 1.6 38 123 15 160 0 0.5 1.91 1 0.1
Poultry and Game Birds
Chicken, broiler, breast, meat and skin, roasted 75g 75 142 593 19 0 7 1.8 2.6 1.4 63 0.4 45 241 20 N/A 20 0.2 0.24 3 0.2
Chicken, broiler, breast, meat, roasted 75g 75 119 499 25 0 2 0.4 0.5 0.3 64 0.4 56 301 22 N/A 5 0.2 0.26 3 0.2
Chicken, broiler, drumstick, meat and skin, roasted 75g 75 161 671 16 0 10 2.8 3.8 2.3 68 1 68 172 17 131 23 0.2 0.24 6 0.2
Chicken, broiler, drumstick, meat, roasted 75g 75 127 530 19 0 5 1.4 1.7 1.3 70 1 71 185 18 N/A 14 0.2 0.26 7 0.2
Chicken, broiler, flesh and skin, roasted 75g 75 179 749 20 0 10 2.8 4 2.2 66 0.9 62 167 17 137 35 0.2 0.23 4 0.2
Chicken, broiler, flesh, roasted 75g 75 143 596 22 0 6 1.5 2 1.3 67 0.9 65 182 19 146 12 0.2 0.25 5 0.2
Chicken, broiler, thigh, meat and skin, roasted 75g 75 187 781 15 0 14 3.8 5.4 3 70 1 63 167 17 131 36 0.2 0.22 5 0.2
Chicken, broiler, thigh, meat, roasted 75g 75 127 530 19 0 5 1.5 2 1.2 71 1 66 179 18 N/A 15 0.1 0.23 6 0.2
Chicken, broiler, wing, meat and skin, roasted 75g 75 218 910 20 0 15 4.1 5.7 3.1 63 1 62 138 14 113 35 0.5 0.22 2 0.2
Chicken, cornish game hens, flesh and skin, roasted 75g 75 195 815 17 0 14 3.8 6 2.7 98 0.7 48 184 14 110 24 0.3 0.21 2 0.3
Chicken, ground, lean, cooked 75g 75 153 640 16 0 9 N/A N/A N/A 59 1.2 51 212 N/A N/A 9 0.2 N/A N/A N/A
Duck, domesticated, roasted 75g 75 253 1057 14 0 21 7.3 9.7 2.7 63 2 44 153 12 117 47 4.1 0.23 5 0.5
Duck, wild, cooked 75g 75 128 533 23 0 3 1 1.4 0.4 N/A 7.4 40 197 23 187 12 N/A N/A N/A N/A
Goose, domesticated, flesh, roasted 75g 75 179 746 22 0 10 3.4 3.3 1.2 72 2.2 57 291 19 232 9 0.1 0.37 9 N/A
Goose, wild ( Canada goose), flesh, roasted 75g 75 150 627 23 0 6 0.7 1.9 1.1 72 7.4 57 291 19 232 9 0.1 0.37 9 N/A
Ptarmigan, flesh, cooked 75g 75 116 483 23 0 2 N/A N/A N/A N/A 6.5 37 247 27 190 N/A N/A N/A N/A N/A
Spruce grouse, flesh, cooked 75g 75 99 414 20 0 2 N/A N/A N/A N/A 3.3 38 204 25 152 N/A N/A N/A N/A N/A
Turkey, dark meat and skin, roasted 75g 75 162 677 17 0 9 2 2.6 1.4 82 1.7 60 207 17 148 0 0.5 0.28 7 N/A
Turkey, dark meat, roasted 75g 75 139 581 19 0 6 1.6 2 1 82 1.7 62 220 17 154 0 0.2 0.29 8 N/A
Turkey, ground, cooked 75g 75 176 737 21 0 10 2.5 3.7 2.4 77 1.4 80 203 18 147 0 0.8 0.25 5 0.3
Turkey, light meat and skin, roasted 75g 75 143 599 21 0 4 0.9 1.2 0.6 58 1.1 50 215 20 157 0 0.2 0.27 5 N/A
Turkey, light meat, roasted 75g 75 116 483 21 0 2 0.7 0.9 0.5 55 1 51 231 21 165 0 0.2 0.29 5 N/A
Game Meats and Other Meats
Bear, simmered 75g 75 194 812 24 0 10 2.7 4.2 1.8 74 8 53 197 17 128 14 N/A 1.85 5 0.4
Beaver, roasted 75g 75 95 398 20 0 1 1.6 1.4 1 88 3.6 68 255 17 135 N/A N/A 6.23 8 0.3
Bison, roasted 75g 75 107 449 21 0 2 0.7 0.7 0.2 62 2.6 43 271 20 157 0 N/A 2.15 6 0.3
Caribou (reindeer), roasted 75g 75 122 512 24 0 2 1.9 1.4 0.9 82 4.2 35 268 23 168 4 0.2 4.98 4 0.3
Deer (venison), roasted 75g 75 119 496 23 0 2 0.9 0.7 0.5 84 3.4 41 251 18 170 0 N/A N/A N/A N/A
Emu, inside drum, broiled 75g 75 117 489 24 0 2 0.5 0.6 0.3 68 5.5 89 234 25 230 2 N/A 1.8 8 0.2
Goat, roasted 75g 75 107 449 20 0 2 0.7 1 0.2 56 2.8 65 304 0 151 0 N/A 0.89 4 0.3
Horsemeat, roasted 75g 75 131 549 21 0 5 1.4 1.6 0.6 51 3.8 41 284 19 185 0 N/A 2.37 N/A N/A
Moose, roasted 75g 75 121 505 26 0 1 0.2 0.2 0.2 59 3.8 38 375 23 188 0 N/A 4.73 3 0.2
Narwhal skin (muktuk), raw 90 g 90 119 497 20 0 4 0.6 2.7 0.3 N/A 0.3 91 332 14 146 126 N/A N/A N/A N/A
Ostrich, inside strip, cooked 75g 75 123 515 22 0 3 1.3 1.3 0.6 73 3.6 55 275 20 190 0 N/A 4.83 12 0.2
Rabbit, composite cuts, roasted 75g 75 148 618 22 0 6 1.8 1.6 1.2 62 1.7 35 287 16 197 0 0.1 6.23 8 N/A
Seal meat, boiled 75g 75 129 539 26 0 2 0.8 1.6 0.3 133 17.6 33 212 20 139 11 N/A N/A N/A N/A
Liver and Organ Meats
Heart, beef, simmered 75g 75 124 518 21 tr 4 1.1 0.8 0.7 159 4.8 44 164 16 191 0 1.3 8.1 4 0.2
Kidney, beef, simmered 75g 75 119 496 20 0 3 0.8 0.5 0.6 537 4.4 71 101 9 228 0 1.3 N/A 62 0.1
Liver, beef, pan-fried 75g 75 131 549 20 4 4 1.1 0.5 0.4 286 4.6 58 263 17 364 5808 0.5 N/A 195 0.4
Liver, chicken, pan-fried 75g 75 129 539 19 1 5 1.5 1 1 423 9.7 69 236 20 332 3972 N/A N/A 420 0.6
Liver, veal, pan-fried 75g 75 145 605 21 3 5 1.6 0.9 0.8 364 4.5 64 265 17 362 N/A 0.2 N/A 263 0.5
Thymus, veal, braised 75g 75 94 392 17 0 2 0.7 0.7 0.2 263 0.9 44 326 18 470 0 N/A 2.14 15 0.1
Tongue, beef, canned or pickled 75g 75 200 838 14 tr 15 7.5 6.8 0 71 1.6 55 148 11 137 0 N/A N/A 4 0.3
Processed Meat Products
Back bacon, pork, grilled 2 slices 47 87 364 11 1 4 1.3 1.9 0.4 27 0.4 727 183 10 139 0 0.1 0.37 2 0.2
Bacon, pork, broiled, pan-fried or roasted 3 slices 24 130 543 9 tr 10 3.3 4.4 1.1 26 0.3 554 136 8 128 3 0.4 0.3 tr tr
Bacon, pork, broiled, pan-fried or roasted, reduced sodium 3 slices 24 130 543 9 tr 10 3.3 4.4 1.1 26 0.3 247 136 8 128 3 0.1 0.3 tr 0.1
Bologna (baloney), beef and pork 2 slices 56 153 640 7 3 13 4.7 5.9 1.1 31 0.8 549 132 6 51 14 0.6 0.74 3 0.2
Bologna (baloney), beef and pork, light 2 slices 56 129 539 6 1 11 4.1 5.1 0.9 22 0.4 620 87 7 101 0 0.4 0.73 3 0.1
Bologna (baloney), chicken 2 slices 56 127 531 7 4 9 3 2.8 2.5 55 0.9 492 111 8 73 0 0.3 0.15 4 N/A
Chicken, canned, flaked 60 mL 52 89 372 9 tr 5 1.5 2.1 1.2 32 0.8 374 135 6 58 18 0.2 0.15 2 N/A
Corned beef, brisket, cooked 2 slices 56 101 422 11 1 6 2 2.9 0.2 55 1 653 112 7 70 0 0.2 0.91 3 0.1
Cottage roll, pork, lean and fat, roasted 2 slices 56 69 291 9 1 3 1 1.3 0.3 38 0.5 642 152 7 87 0 0.1 0.59 2 0.2
Creton 30 mL 34 193 808 5 tr 19 8.3 7.7 1.6 36 0.3 129 96 6 56 1 0.3 0.19 1 0.1
Deli meat, beef, thin sliced 4 slices 56 83 349 11 tr 4 1.6 1.7 0.2 39 1.2 791 240 11 94 0 0 1.44 6 0.1
Deli meat, chicken breast roll 2 slices 56 75 314 8 1 4 1.4 1.6 0.8 22 0.2 494 181 10 68 0 0.3 0.13 2 tr
Deli meat, chicken breast, low fat 2 slices 56 48 199 10 1 tr 0.1 0.1 tr 25 0.7 696 177 20 143 0 0 N/A N/A tr
Deli meat, ham, extra lean (5% fat) 2 slices 56 62 258 10 1 2 0.5 0.7 0.2 27 0.4 619 196 10 122 0 0.1 0.42 2 0.2
Deli meat, ham, regular (11% fat) 2 slices 56 91 382 9 2 5 1.6 2.4 0.4 32 0.6 730 161 12 86 0 0.1 0.24 4 tr
Deli meat, mock chicken, loaved 2 slices 56 147 616 7 2 12 7.4 N/A 1.7 33 N/A 536 129 N/A N/A 0 0.4 N/A N/A 0.1
Deli meat, turkey breast 2 slices 56 63 262 8 4 2 0.1 0.3 0.2 31 1.2 672 195 11 88 0 0 0.12 2 0.1
Ham, extra lean, canned 2 slices 56 62 260 9 tr 2 0.8 1.2 0.2 21 0.5 638 151 10 125 0 0.1 0.46 3 0.1
Ham, lean, canned 2 slices 56 81 337 10 0 4 1.4 2 0.4 21 0.5 715 187 9 116 0 0.2 0.45 3 0.1
Ham, flaked, canned 60 mL 35 48 199 6 tr 3 0.9 1.3 0.3 16 0.3 367 87 5 49 0 0.1 0.24 tr 0.1
Ham, lean and regular, roasted 75g 75 124 518 16 tr 6 2 2.8 0.8 43 1.1 1039 272 14 186 0 0.2 0.51 2 0.2
Ham, lean, roasted 75g 75 118 493 19 1 4 1.4 1.9 0.5 41 0.7 995 237 17 170 0 0.2 0.53 3 0.2
Kielbasa (Kolbassa), pork and beef 1 piece 56 124 517 9 2 9 3.1 4.1 1 38 0.8 520 155 9 83 0 0 0.9 3 0.1
Liver sausage (liverwurst), pork 30 mL 27 93 388 4 1 8 3 3.8 0.7 43 1.7 191 41 3 62 2248 0.2 3.64 8 0.1
Pastrami, beef 2 slices 56 74 309 10 1 3 1.3 1.8 0.1 52 1.1 694 121 10 84 0 0.2 0.99 4 N/A
Pate, liver, canned 30 mL 26 84 352 4 tr 7 2.5 3.3 0.8 67 1.4 184 36 3 53 261 0.2 0.84 16 N/A
Pepperoni, pork, beef 10 slices 55 252 1053 11 2 22 8.7 10.3 1.4 64 0.8 966 170 10 95 0 0 0.85 3 tr
Salami, beef and pork 2 slices 46 118 495 6 2 9 3.7 4.2 0.9 30 1.2 490 105 7 53 0 0.2 1.68 1 0.1
Salami, pork and beef, dry or hard 5 slices 50 185 774 12 1 15 5.1 7.2 1.4 40 0.8 900 194 9 71 0 0.4 0.95 1 0.1
Salami, pork and beef, reduced salt 2 slices 46 182 762 7 7 14 4.9 6.1 1.4 41 0.7 287 631 14 125 tr 0.4 0.81 4 0.1
Sausage, Bratwurst, pork, cooked 1 75 184 769 11 2 14 5.2 6.8 1.5 45 1 418 159 11 112 0 0.8 0.71 2 0
Sausage, Italian, pork, cooked 1 75 258 1079 14 3 20 7.2 9 2.5 43 1.1 905 228 14 128 8 0.8 0.98 4 0.2
Sausage, breakfast, pork and beef, cooked 1 13 51 215 2 tr 5 1.7 2.2 0.5 9 0.1 105 25 2 14 0 0.1 0.06 tr tr
Sausage, breakfast, pork, cooked 1 13 35 145 2 tr 3 0.9 1.2 0.3 11 0.2 102 28 2 24 2 0.1 0.22 tr 0.1
Sausage, turkey, cooked 1 75 147 588 18 0 8 1.7 2.2 2 69 1.1 499 224 16 152 9 0.1 0.92 1 tr
Summer sausage, beef 2 slices 56 188 785 9 tr 17 6.7 7.3 0.7 42 1.4 696 152 8 62 0 0.5 3.08 1 N/A
Turkey, canned, flaked 60 mL 34 50 207 6 tr 3 0.8 0.9 0.7 23 0.6 229 92 7 55 0 0.2 0.1 2 N/A
Vienna sausage (cocktail), beef and pork, canned 3 48 110 462 5 1 9 3.4 4.6 0.6 42 0.4 465 48 3 24 0 0.4 0.49 2 0.1
Wiener (frankfurter), beef 1 38 104 436 5 2 8 3.3 4 0.5 23 0.6 343 54 5 60 0 0.3 0.65 2 0.1
Wiener (frankfurter), beef and pork 1 38 107 449 5 2 9 3.4 4.3 0.9 19 0.4 374 69 4 32 0 0.3 0.49 2 0.1
Wiener (frankfurter), beef and pork, light 1 38 58 242 4 2 4 1.4 1.8 0.4 17 0.5 471 56 4 53 0 0.1 0.49 2 tr
Wiener (frankfurter), chicken 1 38 93 390 4 2 7 2.1 3.2 1.5 38 0.8 514 32 4 40 14 0.2 0.09 2 0.1
Deli meats, wieners and sausages are often high in salt and saturated fats                
Legumes, Nuts and Seeds
Food Name Measure Weight (g) Energy (kcal) Energy (kJ) Protein (g) Carbohydrate (g) Total Sugar (g) Total Daietary Fibre (g) Total Fat (g) Saturated Fat (g) Monounsaturated Fat (g) Polyunsaturated Fat (g) Calcium (mg) Iron (mg) Sodium (mg) Potassium (mg) Magnesium (mg) Phosphorus (mg) Folate (DFE) Vitamin B12 (mcg) Vitamin E (mg)
Legumes, Nuts and Seeds
Meatless Products
Meatless breaded chicken nuggets 2 72 168 705 15 6 0 3.1 9 0.8 2.3 3.3 30 2.8 288 216 9 176 40 3.68 1.4
Meatless ground beef 75 g 75 148 618 16 6 1 3.5 7 1.1 1.6 3.5 22 1.6 413 135 14 258 59 1.8 1.3
Soy patty 1 70 136 568 15 5 1 3.2 6 0.8 1.2 2.5 20 1.5 385 126 13 241 55 1.68 1.2
Tofu, regular, firm and extra firm 150 g 150 189 791 21 3 1 0 11 1.3 1.8 2.7 234 2.4 26 222 56 182 29 0 tr
Tofu, silken, soft 150 g 150 83 345 7 4 2 0.2 4 0.5 0.8 2.3 47 1.2 8 270 44 93 N/A 0 tr
Vegetable patty 1 90 138 576 18 7 N/A 5.7 4 1 2.1 0.3 102 3.9 411 432 70 225 22 0 N/A
Vegetarian luncheon meat 4 slices 56 106 442 10 2 1 0 6 0.7 1.2 2.5 23 1 398 112 13 248 56 2.24 1.7
Wiener, meatless 1 46 107 448 9 4 0 1.8 6 0.9 1.8 3.6 15 0.6 217 45 8 158 36 1.08 0.9
Beans, Peas and Lentils
Beans, baked, homemade 175 mL 187 283 1181 10 40 N/A 10.3 10 3.6 4 1.4 114 3.7 790 670 80 204 90 0 N/A
Beans, baked, plain or vegetarian, canned 175 mL 188 177 738 9 40 17 7.7 1 0.2 0.2 0.2 64 2.2 633 408 49 135 23 0 0.3
Beans, baked, with pork, canned 175 mL 187 198 829 10 37 N/A 10.4 3 1.1 1.3 0.4 99 3.2 775 578 64 202 67 0 N/A
Beans, black, canned, not drained 175 mL 178 162 676 11 29 N/A 12.2 1 0.1 tr 0.2 62 3.4 682 547 62 192 108 0 1.3
Beans, kidney, dark red, canned, not drained 175 mL 189 161 672 10 30 tr 12.1 1 0.1 0.1 0.4 45 2.4 646 487 53 178 97 0 1.1
Beans, navy, canned, not drained 175 mL 194 219 917 15 40 1 9.9 1 0.2 0.1 0.4 91 3.6 868 558 91 260 120 0 1.5
Beans, pinto, canned, not drained 175 mL 178 153 639 9 27 tr 8.2 1 0.3 0.3 0.5 76 2.6 522 431 48 163 107 0 1.1
Beans, refried, canned 175 mL 186 175 733 10 29 tr 9.9 2 0.9 1 0.3 65 3.1 557 498 62 160 21 0 N/A
Beans, white, canned, not drained 175 mL 194 227 948 14 43 N/A 9.3 1 0.1 tr 0.2 141 5.8 315 880 99 176 126 0 1.6
Black-eyed peas, canned, not drained 175 mL 178 137 572 8 24 N/A 5.9 1 0.3 0.1 0.4 36 1.7 531 305 50 124 91 0 0.5
Chickpeas (garbanzo beans), canned, not drained 175 mL 178 211 884 9 40 N/A 7.8 2 0.2 0.5 0.9 57 2.4 531 305 51 160 119 0 0.3
Falafel, homemade 1 ball 17 57 237 2 5 N/A 1.3 3 0.4 1.7 0.7 9 0.6 50 99 14 33 18 0 N/A
Hummus, commercial 60 mL 57 94 394 4 8 N/A 3.4 5 0.8 2.3 2.1 22 1.4 215 129 40 100 47 0 N/A
Lentils, boiled, salted 175 mL 146 170 710 13 29 3 6.2 1 0.1 0.1 0.3 28 4.9 349 540 53 264 265 0 N/A
Lentils, pink, boiled 175 mL 179 190 793 14 32 N/A 5.9 1 0.2 0.3 0.6 22 4.1 4 317 39 161 112 0 N/A
Peas, split, boiled 175 mL 145 171 715 12 31 4 4.2 1 0.1 0.1 0.2 20 1.9 3 525 52 144 94 0 N/A
Soybeans, boiled 175 mL 127 220 920 21 13 4 8 11 1.7 2.5 6.4 130 6.5 1 655 109 312 69 0 N/A
Peanuts
Peanut butter, chunk type, fat, sugar and salt added 30 mL 32 191 799 8 7 3 2.6 16 2.6 8 4.8 15 0.6 158 242 52 103 30 0 2
Peanut butter, natural 30 mL 31 184 770 7 7 1 2.5 16 2.2 7.8 4.9 17 0.7 2 207 55 113 46 0 2.2
Peanut butter, smooth type, fat, sugar and salt added 30 mL 32 191 798 8 6 3 1.8 16 3.3 7.7 4.5 14 0.6 149 210 50 116 24 0 2.9
Peanut butter, smooth type, light 30 mL 36 190 794 9 13 3 1.9 12 2.7 5.9 3.7 13 0.7 197 244 62 135 22 0 2.4
Peanuts, all types, shelled, oil-roasted, salted 60 mL 37 219 915 10 6 2 2.7 19 3.2 9.5 5.6 22 0.6 117 265 64 145 44 0 2.5
Peanuts, all types, shelled, roasted 60 mL 37 217 906 9 8 2 3 18 2.6 9.1 5.8 20 0.8 2 244 65 133 54 0 2.6
Nuts
Almonds, dried 60 mL 36 208 870 8 7 2 4.2 18 1.4 11.6 4.4 89 1.5 tr 262 99 171 10 0 9.3
Almonds, oil roasted 60 mL 40 242 1010 8 7 2 4.2 22 1.7 13.9 5.4 116 1.5 tr 278 109 186 11 0 10.3
Almonds, roasted, salted 60 mL 35 209 874 8 7 2 4.1 18 1.4 11.8 4.4 93 1.6 119 261 100 171 12 0 9.1
Brazil nuts, dried 60 mL 36 233 974 5 4 1 2.7 24 5.4 8.7 7.3 57 0.9 1 234 133 257 8 0 2
Cashews, roasted, salted 60 mL 35 199 834 5 11 2 1 16 3.2 9.5 2.7 16 2.1 222 196 90 170 24 0 0.3
Hazelnuts or filberts, dried 60 mL 34 215 899 5 6 1 3.3 21 1.5 15.6 2.7 39 1.6 0 233 56 99 39 0 5.2
Macadamia nuts, roasted, salted 60 mL 34 243 1017 3 4 1 2.7 26 4.1 20.1 0.5 24 0.9 90 123 40 67 3 0 0.2
Mixed nuts, oil roasted, salted 60 mL 36 222 929 6 8 2 3.2 20 3.1 11.4 4.8 39 1.2 151 209 85 167 30 0 2.6
Mixed nuts, roasted 60 mL 35 206 863 6 9 N/A 3.1 18 2.4 10.9 3.7 24 1.3 4 207 78 151 17 0 N/A
Mixed nuts, roasted, salted 60 mL 35 206 863 6 9 2 3.1 18 2.4 10.9 3.7 24 1.3 232 207 78 151 17 0 3.8
Pecans, dried 60 mL 25 173 726 2 3 1 2.4 18 1.6 10.2 5.4 18 0.6 0 103 30 70 6 0 0.4
Pine nuts, pignolia, dried 60 mL 34 230 963 5 4 1 1.3 23 1.7 6.4 11.7 5 1.9 1 204 86 197 12 0 3.2
Pistachios, shelled, roasted, salted 60 mL 31 177 741 7 8 2 3.2 14 1.7 7.6 4.3 34 1.3 126 325 37 151 16 0 0.6
Walnuts, dried 60 mL 25 166 694 4 3 1 1.7 17 1.6 2.3 12 25 0.7 1 112 40 88 25 0 0.2
Nut Butters
Almond butter 30 mL 32 205 858 5 7 N/A 1.2 19 1.8 12.4 4 88 1.2 4 246 98 170 21 0 N/A
Cashew butter 30 mL 32 190 796 6 9 N/A 0.6 16 3.2 9.4 2.7 14 1.6 5 177 84 148 22 0 0.5
Sesame butter, tahini 30 mL 30 181 757 5 6 tr 2.8 16 2.3 6.2 7.2 130 2.7 35 126 29 223 30 0 0.1
Seeds
Flaxseeds, whole and ground 15 mL 11 56 235 2 3 tr 3 4 0.4 0.8 3.2 36 0.5 3 89 39 53 30 0 tr
Pumpkin and squash seeds, kernels, dried 60 mL 35 189 792 9 6 tr 1.4 16 3 5 7.3 15 5.2 6 282 187 411 20 0 N/A
Sunflower seed kernels, roasted, salted 60 mL 32 189 790 6 8 1 2.9 16 1.7 3.1 10.7 23 1.2 133 276 42 375 77 0 8.5
You would need approximately 170 mL of peanuts in the shell to give you a 60 mL serving.
Fast Foods
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) Vitamin A (RAE) Folate (DFE) Vitamin C (mg) Vitamin B12 (mcg)
Fast Foods
Beverages
Milk shake, chocolate 250 mL 175 223 931 6 36 33 3.3 6 4.1 23 198 0.5 170 351 30 179 46 9 1 0.6
Milk shake, vanilla 250 mL 175 195 814 6 31 31 0.2 5 3.3 19 214 0.2 144 305 21 179 65 9 1 0.63
Side Dishes
French fries 20-25 fries 76 236 989 3 29 N/A 2.5 12 5 11 12 1 124 541 25 101 2 25 4 0.09
Garlic bread 2 slices 52 192 801 5 26 tr 1.5 8 1.3 0 40 1.3 384 65 14 56 74 97 tr 0.01
Onion rings, breaded and fried 9-Aug 83 276 1152 4 31 N/A 1.7 16 7 14 73 0.8 430 129 16 86 1 85 1 0.12
Zucchini, breaded and fried, sticks 4 36 60 250 1 3 1 0.3 5 0.5 5 18 0.2 44 81 6 36 8 9 3 0.05
Sandwiches
Breakfast bagel, with ham, egg and cheese 1 191 483 2019 27 52 7 0.4 18 7.8 243 185 4.1 1259 262 40 397 181 172 0 1.39
Breakfast biscuit with egg, cheese and bacon 1 144 477 1993 16 33 3 1.1 31 11.4 261 164 2.5 1260 230 20 459 N/A 64 2 1.05
Breakfast English muffin with egg, cheese and bacon 1 137 289 1208 17 27 3 1.5 13 4.7 234 151 2.4 729 199 23 270 177 86 2 0.67
Cheeseburger, double patty + condiments + vegetables 1 228 650 2718 30 53 N/A 1.8 35 12.8 93 169 4.7 921 390 36 349 N/A 131 3 2.07
Cheeseburger, single patty, plain 1 102 319 1335 15 32 6 1.3 15 6.5 50 141 2.4 500 164 21 196 N/A N/A 0 0.97
Chicken sandwich, breaded chicken + condiments + vegetables 1 228 632 2640 29 42 N/A 2.2 39 12.4 78 258 3.6 1238 333 43 406 164 154 3 0.46
Chicken sandwich, grilled chicken + condiments + vegetables 1 169 335 1402 33 23 3 1.2 12 2.2 78 70 2.1 330 449 37 36 23 83 2 0.41
Donair / Gyro 1 195 310 1295 22 37 3 2 7 2.8 49 98 3.1 361 404 40 223 22 115 6 1.82
Fish sandwich with breaded fish 1 183 523 2189 21 48 N/A 2.4 29 8.1 68 185 3.5 939 353 37 311 N/A 134 3 1.08
Hamburger, double patty + condiments 1 215 576 2410 32 39 N/A 1.9 32 12 103 92 5.5 742 527 45 284 N/A 111 1 3.33
Hamburger, single patty, plain 1 90 275 1148 12 31 5 1.3 12 4.1 35 63 2.4 387 145 19 103 0 N/A 0 0.89
Submarine sandwich (6 inches), vegetarian 1 167 216 904 7 38 3 3.4 4 0.8 0 77 2.7 529 236 27 88 25 213 20 0
Submarine sandwich (6 inches), with cold cuts 1 228 456 1906 22 51 N/A 3 19 6.8 36 189 2.5 1651 394 68 287 71 109 12 1.09
Submarine sandwich (6 inches), with grilled/roasted chicken 1 229 417 1742 24 44 3 3.3 16 2.8 47 81 3 722 437 44 104 37 255 12 0.2
Submarine sandwich (6 inches), with tuna 1 256 584 2440 30 55 N/A 2.9 28 5.3 49 74 2.6 1293 335 79 220 46 135 4 1.61
Veggie burger, single patty + condiments + vegetables 1 157 359 1504 19 28 4 4.5 19 2.9 5 86 3.1 671 233 25 278 22 135 3 1.8
Wrap sandwich, chicken ranch 1 249 532 2227 32 44 3 3.5 25 6.7 77 134 3.3 847 544 50 235 50 146 12 0.47
Chinese
Beef and broccoli stir fry 250 mL 229 266 1111 24 9 1 2.2 15 3.5 58 48 2.8 433 473 35 189 90 104 59 2
Chicken almond guy ding 250 mL 256 295 1232 22 18 3 2.6 15 1.6 42 58 1.7 510 591 61 123 14 27 7 0.29
Chicken chow mein 250 mL 232 200 837 21 10 7 2.2 9 1.6 51 38 1.7 982 423 35 191 17 50 8 0.26
Chicken fried rice 250 mL 209 343 1436 12 44 1 1.3 13 1.8 99 36 1.3 797 169 28 139 59 30 4 0.42
Egg roll 1 64 113 472 5 9 1 0.7 6 1.2 35 14 0.8 249 121 9 53 17 27 2 0.19
General Tao/Tso chicken 250 mL 258 806 3371 50 8 3 0.6 62 11 163 39 2.2 1285 476 47 340 38 13 11 0.56
Hot and sour soup 250 mL 258 167 697 17 5 1 0.5 8 2.8 36 45 1.8 1596 383 20 192 2 12 1 0.45
Sweet and sour chicken balls 3 75 199 831 9 17 7 0.5 10 2.7 46 24 1 390 90 13 23 18 19 1 0.17
Won ton soup 250 mL 255 191 798 15 15 1 1 7 2.4 53 37 1.8 810 339 23 159 74 55 2 0.49
Pizza
Pizza with cheese (medium - 12 inches) 1/6 84 210 880 9 25 2 1.5 8 3.4 14 171 2 515 180 19 161 32 70 4 0.13
Pizza with cheese and pepperoni (medium - 12 inches) 1/6 85 219 916 11 23 1 1.4 9 4.2 21 187 1.7 340 157 18 182 37 74 2 0.2
Pizza with cheese and vegetables (medium - 12 inches) 1/6 93 193 809 8 24 3 1.8 7 3 12 154 1.9 482 201 19 147 31 63 11 0.11
Pizza with cheese, meat and vegetables (medium - 12 inches) 1/6 105 250 1044 11 24 3 1.9 12 4.8 24 159 2.1 629 237 21 168 31 65 11 0.24
Other
Chicken, breaded and fried (pieces) 2 pieces 98 283 1184 22 9 0 0.3 17 4.6 85 20 1.3 286 181 20 151 0 N/A 0 0.27
Chicken, breaded and fried, boneless (nuggets) 6 96 285 1192 15 16 1 0.9 18 3.9 53 13 0.8 551 251 24 277 5 14 1 0.32
Chili con carne 250 mL 267 270 1128 26 23 N/A 4.9 9 3.6 142 72 5.5 1064 730 48 209 88 59 2 1.2
Corndog (Pogo™) 1 75 197 825 7 24 N/A 1.1 8 2.2 34 44 2.6 417 113 8 71 16 57 0 0.19
Hot-dog, plain 1 98 242 1012 10 18 N/A 0.9 15 5.1 44 24 2.3 670 143 13 97 0 61 tr 0.51
Mixed Dishes
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) Vitamin A (RAE) Folate (DFE) Vitamin C (mg) Vitamin B12 (mcg)
Mixed Dishes
Mexican
Burrito with beans and cheese 1 93 189 790 8 27 N/A 3.8 6 3.4 14 107 1.1 583 248 40 90 49 52 1 0.45
Burrito with beef, cheese and chilli 1 152 316 1322 20 32 N/A 2.2 12 5.2 85 111 3.9 1046 333 35 158 99 99 2 1.03
Nachos with cheese 15-20 nachos 113 346 1446 9 36 N/A 4.1 19 7.8 18 272 1.3 816 172 55 276 N/A N/A 1 0.82
Quesadilla with meat 1 184 627 2622 31 40 tr 2.5 38 17.3 95 442 3.9 1265 319 44 457 167 104 6 1.03
Taco salad 250 mL 129 193 807 12 13 2 2 11 4.1 35 92 1.3 452 275 29 138 40 18 4 0.58
Taco with beef, cheese, salsa + vegetables 2-Jan 78 168 704 9 12 N/A N/A 9 5.2 26 101 1.1 366 216 32 93 N/A 45 1 0.48
Sandwiches
Club sandwich 1 246 558 2335 32 47 5 2.8 26 5.8 76 152 4.5 1152 480 47 347 43 163 6 0.48
Egg salad 1 157 479 2003 14 27 3 1.2 35 6.6 335 119 2.9 693 155 19 187 153 121 0 0.92
Hot chicken sandwich 1 284 388 1621 40 31 2 1.7 10 3 89 109 4.7 1344 519 43 327 0 96 0 0.54
Ham 1 121 260 1089 13 28 2 2.1 10 2.6 32 92 2.5 1132 229 25 139 49 93 3 0.24
Roast beef 1 139 346 1447 22 33 N/A 2.5 14 3.6 51 54 4.2 792 316 31 239 11 69 2 1.22
Salmon salad 1 162 340 1422 16 33 5 1.7 16 2.9 27 222 2.5 818 271 31 257 27 105 1 2.45
Tuna salad 1 162 371 1552 20 33 5 1.7 18 2.9 15 93 2.9 745 220 32 233 30 97 1 1.25
Salads
Caesar 250 mL 114 179 751 5 7 1 1.7 15 2 39 92 1.3 268 233 17 81 234 118 20 0.3
Caesar salad with chicken 500 mL 327 491 2055 41 12 3 3.7 31 4.3 137 147 2.9 718 890 61 146 504 249 42 0.76
Garden 250 mL 77 47 198 1 4 3 0.9 4 0.6 0 13 0.3 216 135 6 16 48 15 4 0
Greek 250 mL 111 139 580 4 4 2 1.1 13 3.9 19 121 0.6 315 130 12 85 43 20 11 0.36
Pasta salad with vegetables 250 mL 187 245 1001 5 33 5 2.2 10 1.6 0 27 1.8 1273 173 25 69 98 129 10 0
Pasta
Lasagna with meat (7.5 cm x 9 cm) 1 piece 232 364 1523 22 37 6 2.4 14 7.4 50 251 3.2 623 428 46 280 83 99 11 0.65
Lasagna, vegetarian (7.5 cm x 9 cm) 1 piece 256 355 1485 19 46 7 2.9 11 6.6 38 304 3.2 737 423 49 290 102 119 13 0.21
Macaroni and cheese (Kraft Dinner™) 250 mL 202 395 1653 11 49 6 2 17 4.1 9 158 2.2 784 162 36 194 165 191 tr 0.22
Macaroni casserole with beef and tomato soup 250 mL 263 319 1334 23 32 6 1.9 10 4 52 31 3.5 376 399 40 186 14 112 2 1.3
Spaghetti with cream sauce 250 mL 211 250 1047 9 47 4 1.9 2 0.9 5 81 2.2 111 140 34 140 33 192 tr 0.22
Spaghetti with meat sauce 250 mL 262 401 1678 19 50 9 4.9 14 4.5 56 101 4.7 1008 761 60 216 68 162 13 0.89
Other
Beef pot pie, commercial, individual 1 serving 227 638 2667 18 57 N/A 2 38 11.4 41 45 2.3 1203 293 N/A 109 279 88 0 N/A
Beef stew 250 mL 259 168 701 18 14 3 1.8 4 1.6 39 29 2.2 604 496 33 183 132 26 9 1.52
Butter chicken 250 mL 258 368 1538 28 13 4 1.5 23 9.9 116 125 2.4 740 669 54 307 147 15 11 0.44
Chicken fajita 1 fajita 223 350 1462 19 50 3 4.1 8 2.1 33 52 3.4