Nutrient value of

Descriptive Measure

Protein (grams)
Weight (grams)

Energy (kcal)
Foodnames
Flours and Brans
Buckwheat Flour 125ml 63 212 8
Cornmeal 125ml 73 267 6
Cornstartch 125ml 68 258 trace
Flax seeds 125ml 73 361 13
Oat bran 125ml 50 122 9
Potato flour 250ml 189 664 15
Soy flour 250ml 106 348 50
Wheat bran 125ml 32 68 5
Wheat germ 15ml 7 27 2
Wheat flour , all purpose 250ml 132 481 14
Wheat flour , bread 250ml 145 523 17
Breads and Buns
Bagel, plain 1 89 245 9
Bread, cracked-wheat 1 slice 25 65 2
Bread, french 1 slice 25 68 2
Bread, italian 1 slice 30 81 3
Bread, mixed grain 1 slice 26 65 3
Bread, pita 1 60 165 5
Bread, raisin 1 slice 26 71 2
Bread, white 1 slice 25 67 2
Bread, whole wheat 1 slice 28 70 3
English muffin, plain toasted 1 muffin 52 133 4
English muffing, whole wheat toasted 1 muffin 61 135 6
Roll, crusty 1 roll 57 167 6
Roll, dinner plain 1 roll 28 85 2
Roll, dinner whole wheat 1 roll 28 75 2
Roll, hamburger, hotdog, plain 1 roll 43 123 4
Other Bread Products
Bread crumbs, plain 125ml 57 225 7
Bread stuffing, dry mix 125ml 106 188 3
Croutons, plain 125ml 16 65 2
Melba toast, plain 2 toasts 10 39 1
Tortilla, corn 1 25 56 1
Tortilla, wheat 1 35 114 3
Breakfast Cereals
Oatmeal, instant, Quaker regular 1 pouch 186 109 4
Cheerios 250ml 24 98 3
Corn Flakes 250ml 26 101 2
Grape Nuts 125ml 58 221 6
Raisin Bran 175ml 41 127 3
Special K 250ml 24 93 4
Pasta, Rice and other grains
Barley, hulled, dry 125ml 97 344 12
Barley, pearled, cooked 125ml 81 100 2
Bulger, cooked
Rice, brown
Rice, white
Rice, wild
Pasta
Macaroni, cooked 250ml 148 209 7
Noodles, Chinese, chow mein 250ml 48 253 4
Noodles, egg cooked 250ml 169 225 8
Spaghette, cooked 250ml 148 209 7
Vegetables
Alfalfa sprouts raw 125ml 17 5 1
Asparagus, boiled 5 spears 75 18 2
Bean sprouts 250ml 131 66 6
Beans, lima boiled 125ml 90 110 6
Beans, snap boiled 125ml 66 23 1
Beets 125ml 90 40 2
Beets, pickled 125ml 120 78 1
Broccoli, raw 3 spears 93 26 3
Broccoli, boiled 3 spears 111 31 3
Brussel sprouts boiled 4 sprouts 84 33 2
Cabbage, shredded raw 250ml 74 18 1
Cabbage, boiled 125ml 79 17 1
Carrots, raw 1 med 80 35 1
Carrots, boiled 125ml 82 37 1
Cauliflower, raw 250ml 106 26 2
Cauliflower, boiled 125ml 66 15 1
Celery, raw 1 stalk 40 6 trace
Corn, canned niblets 125ml 111 88 3
Corn, on the cob 1 ear 121 131 4
Cucumber, sliced 250ml 110 14 1
Leek 125ml 55 17 trace
Lettuce iceberg 250ml 59 8 1
Lettuce looseleaf 250ml 59 11 1
Lettuce Romain 250ml 59 9 1
Mushrooms raw 6 med 108 27 2
Onion raw 125ml 85 32 1
Onion, green rae 125ml 53 17 1
Peas green frozen boiled 125ml 85 41 3
Peas snowpeas raw 125ml 77 32 2
Peppers, hot chili 60ml 34 9 trace
Pepper, green 1 pepper 164 44 1
Pepper, red 1 pepper 164 44 1
Pepper, yellow 1 pepper 186 50 2
Pickles, cucumber 7.6 cm 1 pickle 35 41 trace
Potatoes, french fried 10 strips 50 100 2
Potatoes, frozen hashbrowned 125ml 82 180 3
Potatoes, mashed with milk+butter 125ml 111 124 2
Potatoes, blaked 1 potato 156 145 3
Potatoes, boiled 1 potato 136 117 2
Radishes, raw 10 radishes 45 8 trace
Seaweed, dulse dried 125ml 8 17 3
Spinache, chopped raw 250ml 59 13 2
Squash, winter all typed 125ml 108 42 1
Sweetpotato, baked 1 potato 114 117 2
Tomato paste 75ml 83 70 3
Tomato sauce spaghetti canned 125ml 132 143 2
Tomato sauce canned 125ml 129 39 2
Tomato raw 1 tomato 123 26 1
Tomatoes canned stewed 125ml 135 35 1
Tomatoes sun-dried 125ml 29 74 4
Turnips boiled 125ml 82 15 1
Zucchini raw 125ml 69 10 1
Fruit
Apples, raw 1 apple 138 82 trace
Applesauce, canned unsweetened 125ml 129 55 trace
Apricots, raw 3 apricots 106 51 1
Avocados, raw 1 avocados 173 306 4
Bananas, raw 1 med 115 105 1
Blackberries, raw 125 ml 76 40 1
Blueberries, raw 125m 77 43 1
Cantelope , raw 1/2 cantelope 267 93 2
Cherries, raw 10 cherries 68 49 1
Cranberries, raw 125ml 50 25 trace
Dates, dry 10 dates 83 228 2
Grapefruit, pink or red raw 1/2 fruit 123 37 1
Grapefruit, while raw 1/2 fruit 118 39 1
Grapes raw 10 grapes 50 36 trace
Kiwifruit raw 1 med 76 46 1
Lemons raw 1 med 58 17 1
Limes raw 1 med 67 20 trace
Nectarines, raw 1 fruit 136 67 1
Oranges raw 1 fruit 131 62 1
Peaches raw 1 fruit 87 37 1
Dairy Foods
Milk 1% 250ml 258 108 8
Milk 2% 250ml 258 128 9
Milk skim 250ml 159 90 9
Soy-based beverage 250ml 254 84 7
Yogourt plan 1-2% 175 110 9
Cheese Blue 4 slices 53 186 11
Cheese Brick 4 slices 52 194 12
Cheese Brie 4 slices 52 173 11
Cheese Camembert 15 ml 16 47 3
Cheese Cheddar 4 slices 52 211 13
Cheese Cottage 2% 125ml 119 107 16
Cream Cheese 50ml 49 171 4
Cheese Edam 4 slices 52 185 13
Cheese Feta 125 ml 79 216 12
Cheese Gouda 4 slices 52 189 13
Cheese Mozzarella, Partly Skimmed 125ml 60 157 15
Cheese Parmesan 125ml 53 241 22
Cheese Ricotta 50ml 52 90 6
Cheese Romano 125ml 53 204 17
Cheese Swiss 4 slices 46 171 13
Sour Cream 14% Milk Fat 15ml 15 93 trace
Egg fried 5 mg margarine salt 1 large 46 92 6
Egg hard boiled 1 large 50 78 6
Egg poached 1 large 50 74 6
Egg scrambled 2% milk margarine 125ml 116 225 16
Fish
Cod, baked or broiled 1/2 fillet 90 94 21
Halibut baked or broiled 1/2 fillet 159 223 42
Salmon Atlantic baked or broiled 1/2 fillet 154 280 39
Salmon Coho baked or broiled 1 fillet 143 255 35
Salmon Pink baked or broiled 1/2 fillet 124 185 32
Tuna light canned in water 125ml 79 92 20
Crab, snow boiled steamed 125ml 62 72 15
Lobster boiled steamed 125ml 77 75 16
Shrimp boiled steamed 10 large 55 54 12
Meat and Poultry
Ground beef lean pan fried 1 patty 85 201 21
Rib eye steak 1 piece 86 174 25
Sirloin tip roast 2 slices 88 184 27
Stewing beef 175ml 98 194 32
Strip Loin NY 1 piece 86 179 25
T-bone steak 1 piece 86 188 25
Beef tenderloin lean 1 piece 86 172 24
Top sirloin steak 1 piece 86 160 25
Pork centre cut roasted 1 chop 69 160 22
Pork ground 250ml 125 371 32
Pork tenderloin lean 2 slices 88 199 25
Chicken broiler breast meat+skin roasted 1/2 breast 115 218 30
Chicken broiler breast meat fried 1/2 breast 86 161 29
Chicken broiler breast meat roasted 1/2 breast 98 156 32
Chicken broiler drumbstick meat+skin flour coated fried 1 drumstick 49 120 13
Chicken broiler drumbstick meat roasted 1 drumstick 44 74 11
Chicken broiler thigh meat roasted 1 thigh 50 85 12
Chicken ground lean cooked 1 patty 82 168 18
Turkey dark meat 3 slices 84 155 24
Turkey light meat 3 slices 84 129 25
Turkey ground 1 patty 82 194 23
Back bacon 2 slices 47 86 11
Ham boneless lean 2 slices 70 125 16
Italian sausage 1 link 68 220 14
Kielbasa pork and beef 2 slices 61 135 10
Pepperoni pork and beef 5 slices 55 273 12
Salami beef and pork 2 slices 42 108 6
Sausage pork and beef 1 link 68 269 9
Wiener beef 1 wiener 38 109 5
Wiener turkey 1 wiener 38 85 5
Legumes, Nuts and Seeds
Beans baked canned plain 250ml 268 250 13
Beans black boiled 250ml 182 240 16
Beans roman boiled 250ml 187 254 17
Beans kidney boiled 250ml 187 238 16
Beans navy canned 250ml 277 313 21
Beans pinto canned 250ml 254 198 12
Beans soybeans boiled 250ml 182 314 30
Beans white canned 250ml 277 324 20
Lentils boiled 250ml 209 243 19
Peas black-eyed canned 250ml 254 195 12
Peas chickpeas canned 250ml 254 302 13
Peas, split boiled 250ml 207 244 17
Tofu firm prepared 1 piece 80 116 13
Peanut butter smooth 30ml 32 194 8
Peanut butter natural 30ml 32 185 9
Peanuts all typed 125ml 76 442 20
Almonds 125ml 75 460 14
Brazilnuts 125ml 74 485 11
Cashew nuts 125ml 72 415 11
Hazelnuts 125ml 61 409 8
Macadamia nuts 125ml 71 508 5
Mixed nuts dry roasted 125ml 72 430 13
Mixed nuts salt added 125ml 75 463 13
Pecans 125ml 62 414 5
Pine nuts 125ml 84 435 20
Pistachios 75ml 41 246 6
Walnuts 125ml 53 339 8
Pumpkin seeds 125ml 120 626 40
Sunflower seeds 75ml 41 236 8
Other
Falafel 1 patty 17 29 1
Hummus 125ml 130 433 17
Soups
Beef broth 284ml 288 20 3
Chicken noodle 250ml 255 79 4
Split pea with ham 284ml 288 222 13
Vegetable 284ml 288 147 4
Chicken broth 250ml 258 88 5
Minestrone 250ml 255 87 5
Tomato 250ml 258 90 2
Cream of chicken 250ml 262 188 8
Cream of mushroom 250ml 262 201 6
Fats and Oils
Butter 15ml 14 106 trace
Becel tub 5ml 5 34 trace
Canola oil 15ml 14 122 0
Corn oil 15ml 14 123 0
Olive oil 15ml 14 121 0
Peanut oil 15ml 14 121 0
Sunflower oil 15ml 14 0 0
Mayonnaise reduced fat 15ml 14 46 0
Sweets and Sugars
Honey 15ml 21 65 trace
Brown sugar 15ml 9 35 0
White sugar 15ml 13 49 205
Icing sugar 250ml 127 493 0
Nutrient value of some common foods
Carbohydrate (grams)

Cholesterol (mg)
Fibre (grams)

Sodium (mg)
Fat (grams)

45 4.4 2 0 7
57 3.8 1 0 2
62 0.6 trace 0 6
27 12.3 25 0 48
33 5.2 3 0 2
151 0.1 2 0 64
41 n/a 1 0 21
20 13.5 1 0 1
4 0.9 1 0 trace
101 4.1 1 0 3
105 n/a 2 0 3

48 1.9 1 0 475
12 13 1 0 134
13 0.7 1 0 152
15 0.9 1 0 175
12 1.8 1 0 127
33 1 1 0 322
14 1.1 1 0 101
12 0.6 1 trace 134
13 2 1 0 149
26 n/a 1 0 262
27 n/a 1 0 422
30 n/a 2 0 310
14 0.9 2 trace 148
14 n/a 1 0 136
22 n/a 2 0 241

41 2.4 3 0 492
23 3.1 9 0 574
12 0.8 1 0 111
8 0.6 trace 0 83
12 1.3 1 0 40
19 1.1 2 0 167

19 2.6 2 0 224
18 1.7 2 0 216
23 0.7 trace 0 255
46 6 1 0 348
33 4.7 trace 0 244
18 0.3 trace n/a 218

71 16.8 2 0 12
23 2 trace 0 2

42 1.8 1 0 1
28 1.9 15 0 211
42 3.7 2 56 12
42 2.4 1 0 1.5

1 0.5 trace 0 1
3 1.1 trace 0 8
14 n/a trace 0 12
21 4.5 trace 0 15
5 1.6 trace 0 2
9 1.8 trace 0 69
20 2.2 trace 0 317
5 2.2 trace 0 25
6 2.7 trace 0 29
7 3 trace 0 18
4 1.3 trace 0 13
4 1.3 trace 0 6
8 1.9 trace 0 28
9 2.2 trace 0 54
5 1.9 trace 0 32
3 0.7 trace 0 10
1 0.6 trace 0 35
22 2.3 1 0 302
30 4.5 2 0 21
3 0.8 trace 0 2
4 1.3 trace 0 5
1 n/a trace 0 5
2 0.9 trace 0 5
1 1 trace 0 5
5 1.4 trace 0 4
7 1.4 trace 0 3
4 1.3 trace 0 8
9 3 trace 0 57
6 1.4 trace 0 3
2 n/a trace 0 405
11 2.3 trace 0 3
11 2.3 trace 0 3
12 n/a trace 0 4
11 0.4 trace 0 329
16 1.6 4 0 15
23 1.8 9 n/a 28
19 n/a 5 13 488
34 3.4 trace 0 8
27 1.9 trace 0 7
2 1 trace 0 11
2 0.1 trace 0 24
2 1.5 trace 0 47
9 1.9 1 0 1
28 3.4 trace 0 11
16 3.6 1 0 54
21 1.9 6 0 652
9 1.8 trace 0 782
6 1.5 trace 0 11
9 1.4 trace 0 342
16 n/a 1 0 598
4 1.6 trace 0 41
2 1.2 trace 0 2

21 2.6 trace 0 0
16 1.9 trace 0 3
12 2 trace 0 1
12 n/a 30 0 21
27 1.9 1 0 1
10 3.8 trace 0 0
11 2 trace 0 5
22 1.9 1 0 24
11 0.7 1 0 0
6 2.1 trace 0 1
61 7.1 trace 0 2
9 1.2 trace 0 0
10 2.1 trace 0 0
9 0.6 trace 0 1
11 2.6 trace 0 4
5 1.2 trace 0 1
7 1.4 trace 0 1
16 2.2 1 0 0
15 2.4 trace 0 0
10 1.7 trace 0 0

12 0 3 10 129
12 0 5 19 129
13 0 trace 5 133
5 1.2 5 0 30
12 0 3 11 122
1 0 15 40 737
1 0 16 49 293
tr 0 14 52 327
tr 0 4 11 132
1 0 17 55 325
4 0 2 10 485
1 0 17 54 145
1 0 14 46 502
3 0 17 73 914
1 0 15 60 435
2 0 10 36 287
2 0 16 42 983
2 0 7 26 44
2 0 14 55 634
2 0 13 42 119
1 0 2 6 6
1 0 7 214 162
1 0 5 216 62
1 0 5 214 140
3 0 16 502 503

0 0 1 50 70
0 0 5 65 110
0 0 13 109 86
0 0 12 90 74
0 0 5 83 107
0 0 1 24 268
0 0 1 44 431
1 0 trace 55 291
0 0 1 107 123

0 0 12 56 60
0 0 7 56 55
0 0 8 58 53
0 0 6 81 65
0 0 8 53 51
0 0 9 56 52
0 0 8 59 54
0 0 6 62 49
0 0 7 63 59
0 0 26 118 91
0 0 10 69 39
0 0 10 97 69
trace 0 4 78 68
0 0 2 84 73
1 0 7 44 44
0 0 3 41 41
0 0 3 48 44
0 0 10 n/a 56
0 0 6 74 69
0 0 2 58 57
0 0 11 84 88
1 0 4 27 719
0 0 6 41 1053
1 0 17 53 627
2 0 9 41 567
2 0 24 43 1122
2 0 8 27 448
2 0 25 48 547
2 0 9 19 374
1 0 7 40 535
55 20.7 1 0 1065
43 12.7 1 0 2
46 n/a 1 0 2
43 12.3 1 0 4
57 n/a 1 0 1240
37 n/a 1 0 1055
18 11.4 16 0 2
61 n/a 1 0 14
42 8.9 1 0 4
35 n/a 1 0 758
57 n/a 3 0 758
44 6 1 0 4
3 0.8 7 0 11
6 1.8 17 0 153
6 2.1 17 0 2
14 5.6 38 0 329
14 8.4 42 0 9
9 4.2 49 0 1
24 n/a 34 0 463
10 n/a 41 0 2
9 6.6 54 0 184
18 4 37 0 484
16 6.8 42 0 489
11 4 42 0 1
12 12.1 43 0 3
11 2.3 21 0 317
10 2.5 33 0 5
16 16.6 51 0 22
10 3.7 20 0 317

3 n/a 1 0 41
41 n/a 23 0 382

trace 0 1 0 940
10 1 3 8 1169
32 4.6 5 9 1159
23 1.4 4 0 1213
9 0.8 3 5 1005
12 1 3 3 963
18 1.2 2 0 920
16 0.3 10 20 75
16 0.4 13 11 1139

trace 0 12 32 119
trace 0 4 0 52
0 0 14 0 0
0 0 14 0 0
0 0 14 0 trace
0 0 14 0 trace
0 0 14 0 0
1 0 5 0 100
18 0 0 0 1
9 0 0 0 4
0 13 0 0 trace
126 0 trace 0 1