Nutrient value of some common foods

Carbohydrate (grams)
Descriptive Measure

Cholesterol (mg)
Protein (grams)
Weight (grams)

Fibre (grams)
Energy (kcal)

Sodium (mg)
Fat (grams)
Foodnames
Flours and Brans
Buckwheat Flour 125ml 63 212 8 45 4.4 2 0 7
Cornmeal 125ml 73 267 6 57 3.8 1 0 2
Cornstartch 125ml 68 258 trace 62 0.6 trace 0 6
Flax seeds 125ml 73 361 13 27 12.3 25 0 48
Oat bran 125ml 50 122 9 33 5.2 3 0 2
Potato flour 250ml 189 664 15 151 0.1 2 0 64
Soy flour 250ml 106 348 50 41 n/a 1 0 21
Wheat bran 125ml 32 68 5 20 13.5 1 0 1
Wheat germ 15ml 7 27 2 4 0.9 1 0 trace
Wheat flour , all purpose 250ml 132 481 14 101 4.1 1 0 3
Wheat flour , bread 250ml 145 523 17 105 n/a 2 0 3
Breads and Buns
Bagel, plain 1 89 245 9 48 1.9 1 0 475
Bread, cracked-wheat 1 slice 25 65 2 12 13 1 0 134
Bread, french 1 slice 25 68 2 13 0.7 1 0 152
Bread, italian 1 slice 30 81 3 15 0.9 1 0 175
Bread, mixed grain 1 slice 26 65 3 12 1.8 1 0 127
Bread, pita 1 60 165 5 33 1 1 0 322
Bread, raisin 1 slice 26 71 2 14 1.1 1 0 101
Bread, white 1 slice 25 67 2 12 0.6 1 trace 134
Bread, whole wheat 1 slice 28 70 3 13 2 1 0 149
English muffin, plain toasted 1 muffin 52 133 4 26 n/a 1 0 262
English muffing, whole wheat toasted 1 muffin 61 135 6 27 n/a 1 0 422
Roll, crusty 1 roll 57 167 6 30 n/a 2 0 310
Roll, dinner plain 1 roll 28 85 2 14 0.9 2 trace 148
Roll, dinner whole wheat 1 roll 28 75 2 14 n/a 1 0 136
Roll, hamburger, hotdog, plain 1 roll 43 123 4 22 n/a 2 0 241
Other Bread Products
Bread crumbs, plain 125ml 57 225 7 41 2.4 3 0 492
Bread stuffing, dry mix 125ml 106 188 3 23 3.1 9 0 574
Croutons, plain 125ml 16 65 2 12 0.8 1 0 111
Melba toast, plain 2 toasts 10 39 1 8 0.6 trace 0 83
Tortilla, corn 1 25 56 1 12 1.3 1 0 40
Tortilla, wheat 1 35 114 3 19 1.1 2 0 167
Breakfast Cereals
Oatmeal, instant, Quaker regular 1 pouch 186 109 4 19 2.6 2 0 224
Cheerios 250ml 24 98 3 18 1.7 2 0 216
Corn Flakes 250ml 26 101 2 23 0.7 trace 0 255
Grape Nuts 125ml 58 221 6 46 6 1 0 348
Raisin Bran 175ml 41 127 3 33 4.7 trace 0 244
Special K 250ml 24 93 4 18 0.3 trace n/a 218
Pasta, Rice and other grains
Barley, hulled, dry 125ml 97 344 12 71 16.8 2 0 12
Barley, pearled, cooked 125ml 81 100 2 23 2 trace 0 2
Bulger, cooked
Rice, brown
Rice, white
Rice, wild
Pasta
Macaroni, cooked 250ml 148 209 7 42 1.8 1 0 1
Noodles, Chinese, chow mein 250ml 48 253 4 28 1.9 15 0 211
Noodles, egg cooked 250ml 169 225 8 42 3.7 2 56 12
Spaghette, cooked 250ml 148 209 7 42 2.4 1 0 1.5
Vegetables
Alfalfa sprouts raw 125ml 17 5 1 1 0.5 trace 0 1
Asparagus, boiled 5 spears 75 18 2 3 1.1 trace 0 8
Bean sprouts 250ml 131 66 6 14 n/a trace 0 12
Beans, lima boiled 125ml 90 110 6 21 4.5 trace 0 15
Beans, snap boiled 125ml 66 23 1 5 1.6 trace 0 2
Beets 125ml 90 40 2 9 1.8 trace 0 69
Beets, pickled 125ml 120 78 1 20 2.2 trace 0 317
Broccoli, raw 3 spears 93 26 3 5 2.2 trace 0 25
Broccoli, boiled 3 spears 111 31 3 6 2.7 trace 0 29
Brussel sprouts boiled 4 sprouts 84 33 2 7 3 trace 0 18
Cabbage, shredded raw 250ml 74 18 1 4 1.3 trace 0 13
Cabbage, boiled 125ml 79 17 1 4 1.3 trace 0 6
Carrots, raw 1 med 80 35 1 8 1.9 trace 0 28
Carrots, boiled 125ml 82 37 1 9 2.2 trace 0 54
Cauliflower, raw 250ml 106 26 2 5 1.9 trace 0 32
Cauliflower, boiled 125ml 66 15 1 3 0.7 trace 0 10
Celery, raw 1 stalk 40 6 trace 1 0.6 trace 0 35
Corn, canned niblets 125ml 111 88 3 22 2.3 1 0 302
Corn, on the cob 1 ear 121 131 4 30 4.5 2 0 21
Cucumber, sliced 250ml 110 14 1 3 0.8 trace 0 2
Leek 125ml 55 17 trace 4 1.3 trace 0 5
Lettuce iceberg 250ml 59 8 1 1 n/a trace 0 5
Lettuce looseleaf 250ml 59 11 1 2 0.9 trace 0 5
Lettuce Romain 250ml 59 9 1 1 1 trace 0 5
Mushrooms raw 6 med 108 27 2 5 1.4 trace 0 4
Onion raw 125ml 85 32 1 7 1.4 trace 0 3
Onion, green rae 125ml 53 17 1 4 1.3 trace 0 8
Peas green frozen boiled 125ml 85 41 3 9 3 trace 0 57
Peas snowpeas raw 125ml 77 32 2 6 1.4 trace 0 3
Peppers, hot chili 60ml 34 9 trace 2 n/a trace 0 405
Pepper, green 1 pepper 164 44 1 11 2.3 trace 0 3
Pepper, red 1 pepper 164 44 1 11 2.3 trace 0 3
Pepper, yellow 1 pepper 186 50 2 12 n/a trace 0 4
Pickles, cucumber 7.6 cm 1 pickle 35 41 trace 11 0.4 trace 0 329
Potatoes, french fried 10 strips 50 100 2 16 1.6 4 0 15
Potatoes, frozen hashbrowned 125ml 82 180 3 23 1.8 9 n/a 28
Potatoes, mashed with milk+butter 125ml 111 124 2 19 n/a 5 13 488
Potatoes, blaked 1 potato 156 145 3 34 3.4 trace 0 8
Potatoes, boiled 1 potato 136 117 2 27 1.9 trace 0 7
Radishes, raw 10 radishes 45 8 trace 2 1 trace 0 11
Seaweed, dulse dried 125ml 8 17 3 2 0.1 trace 0 24
Spinache, chopped raw 250ml 59 13 2 2 1.5 trace 0 47
Squash, winter all typed 125ml 108 42 1 9 1.9 1 0 1
Sweetpotato, baked 1 potato 114 117 2 28 3.4 trace 0 11
Tomato paste 75ml 83 70 3 16 3.6 1 0 54
Tomato sauce spaghetti canned 125ml 132 143 2 21 1.9 6 0 652
Tomato sauce canned 125ml 129 39 2 9 1.8 trace 0 782
Tomato raw 1 tomato 123 26 1 6 1.5 trace 0 11
Tomatoes canned stewed 125ml 135 35 1 9 1.4 trace 0 342
Tomatoes sun-dried 125ml 29 74 4 16 n/a 1 0 598
Turnips boiled 125ml 82 15 1 4 1.6 trace 0 41
Zucchini raw 125ml 69 10 1 2 1.2 trace 0 2
Fruit
Apples, raw 1 apple 138 82 trace 21 2.6 trace 0 0
Applesauce, canned unsweetened 125ml 129 55 trace 16 1.9 trace 0 3
Apricots, raw 3 apricots 106 51 1 12 2 trace 0 1
Avocados, raw 1 avocados 173 306 4 12 n/a 30 0 21
Bananas, raw 1 med 115 105 1 27 1.9 1 0 1
Blackberries, raw 125 ml 76 40 1 10 3.8 trace 0 0
Blueberries, raw 125m 77 43 1 11 2 trace 0 5
Cantelope , raw 1/2 cantelope 267 93 2 22 1.9 1 0 24
Cherries, raw 10 cherries 68 49 1 11 0.7 1 0 0
Cranberries, raw 125ml 50 25 trace 6 2.1 trace 0 1
Dates, dry 10 dates 83 228 2 61 7.1 trace 0 2
Grapefruit, pink or red raw 1/2 fruit 123 37 1 9 1.2 trace 0 0
Grapefruit, while raw 1/2 fruit 118 39 1 10 2.1 trace 0 0
Grapes raw 10 grapes 50 36 trace 9 0.6 trace 0 1
Kiwifruit raw 1 med 76 46 1 11 2.6 trace 0 4
Lemons raw 1 med 58 17 1 5 1.2 trace 0 1
Limes raw 1 med 67 20 trace 7 1.4 trace 0 1
Nectarines, raw 1 fruit 136 67 1 16 2.2 1 0 0
Oranges raw 1 fruit 131 62 1 15 2.4 trace 0 0
Peaches raw 1 fruit 87 37 1 10 1.7 trace 0 0
Dairy Foods
Milk 1% 250ml 258 108 8 12 0 3 10 129
Milk 2% 250ml 258 128 9 12 0 5 19 129
Milk skim 250ml 159 90 9 13 0 trace 5 133
Soy-based beverage 250ml 254 84 7 5 1.2 5 0 30
Yogourt plan 1-2% 175 110 9 12 0 3 11 122
Cheese Blue 4 slices 53 186 11 1 0 15 40 737
Cheese Brick 4 slices 52 194 12 1 0 16 49 293
Cheese Brie 4 slices 52 173 11 tr 0 14 52 327
Cheese Camembert 15 ml 16 47 3 tr 0 4 11 132
Cheese Cheddar 4 slices 52 211 13 1 0 17 55 325
Cheese Cottage 2% 125ml 119 107 16 4 0 2 10 485
Cream Cheese 50ml 49 171 4 1 0 17 54 145
Cheese Edam 4 slices 52 185 13 1 0 14 46 502
Cheese Feta 125 ml 79 216 12 3 0 17 73 914
Cheese Gouda 4 slices 52 189 13 1 0 15 60 435
Cheese Mozzarella, Partly Skimmed 125ml 60 157 15 2 0 10 36 287
Cheese Parmesan 125ml 53 241 22 2 0 16 42 983
Cheese Ricotta 50ml 52 90 6 2 0 7 26 44
Cheese Romano 125ml 53 204 17 2 0 14 55 634
Cheese Swiss 4 slices 46 171 13 2 0 13 42 119
Sour Cream 14% Milk Fat 15ml 15 93 trace 1 0 2 6 6
Egg fried 5 mg margarine salt 1 large 46 92 6 1 0 7 214 162
Egg hard boiled 1 large 50 78 6 1 0 5 216 62
Egg poached 1 large 50 74 6 1 0 5 214 140
Egg scrambled 2% milk margarine 125ml 116 225 16 3 0 16 502 503
Fish
Cod, baked or broiled 1/2 fillet 90 94 21 0 0 1 50 70
Halibut baked or broiled 1/2 fillet 159 223 42 0 0 5 65 110
Salmon Atlantic baked or broiled 1/2 fillet 154 280 39 0 0 13 109 86
Salmon Coho baked or broiled 1 fillet 143 255 35 0 0 12 90 74
Salmon Pink baked or broiled 1/2 fillet 124 185 32 0 0 5 83 107
Tuna light canned in water 125ml 79 92 20 0 0 1 24 268
Crab, snow boiled steamed 125ml 62 72 15 0 0 1 44 431
Lobster boiled steamed 125ml 77 75 16 1 0 trace 55 291
Shrimp boiled steamed 10 large 55 54 12 0 0 1 107 123
Meat and Poultry
Ground beef lean pan fried 1 patty 85 201 21 0 0 12 56 60
Rib eye steak 1 piece 86 174 25 0 0 7 56 55
Sirloin tip roast 2 slices 88 184 27 0 0 8 58 53
Stewing beef 175ml 98 194 32 0 0 6 81 65
Strip Loin NY 1 piece 86 179 25 0 0 8 53 51
T-bone steak 1 piece 86 188 25 0 0 9 56 52
Beef tenderloin lean 1 piece 86 172 24 0 0 8 59 54
Top sirloin steak 1 piece 86 160 25 0 0 6 62 49
Pork centre cut roasted 1 chop 69 160 22 0 0 7 63 59
Pork ground 250ml 125 371 32 0 0 26 118 91
Pork tenderloin lean 2 slices 88 199 25 0 0 10 69 39
Chicken broiler breast meat+skin roasted 1/2 breast 115 218 30 0 0 10 97 69
Chicken broiler breast meat fried 1/2 breast 86 161 29 trace 0 4 78 68
Chicken broiler breast meat roasted 1/2 breast 98 156 32 0 0 2 84 73
Chicken broiler drumbstick meat+skin flour 1 drumstick 49 120 13 1 0 7 44 44
Chicken broiler drumbstick meat roasted 1 drumstick 44 74 11 0 0 3 41 41
Chicken broiler thigh meat roasted 1 thigh 50 85 12 0 0 3 48 44
Chicken ground lean cooked 1 patty 82 168 18 0 0 10 n/a 56
Turkey dark meat 3 slices 84 155 24 0 0 6 74 69
Turkey light meat 3 slices 84 129 25 0 0 2 58 57
Turkey ground 1 patty 82 194 23 0 0 11 84 88
Back bacon 2 slices 47 86 11 1 0 4 27 719
Ham boneless lean 2 slices 70 125 16 0 0 6 41 1053
Italian sausage 1 link 68 220 14 1 0 17 53 627
Kielbasa pork and beef 2 slices 61 135 10 2 0 9 41 567
Pepperoni pork and beef 5 slices 55 273 12 2 0 24 43 1122
Salami beef and pork 2 slices 42 108 6 2 0 8 27 448
Sausage pork and beef 1 link 68 269 9 2 0 25 48 547
Wiener beef 1 wiener 38 109 5 2 0 9 19 374
Wiener turkey 1 wiener 38 85 5 1 0 7 40 535
Legumes, Nuts and Seeds
Beans baked canned plain 250ml 268 250 13 55 20.7 1 0 1065
Beans black boiled 250ml 182 240 16 43 12.7 1 0 2
Beans roman boiled 250ml 187 254 17 46 n/a 1 0 2
Beans kidney boiled 250ml 187 238 16 43 12.3 1 0 4
Beans navy canned 250ml 277 313 21 57 n/a 1 0 1240
Beans pinto canned 250ml 254 198 12 37 n/a 1 0 1055
Beans soybeans boiled 250ml 182 314 30 18 11.4 16 0 2
Beans white canned 250ml 277 324 20 61 n/a 1 0 14
Lentils boiled 250ml 209 243 19 42 8.9 1 0 4
Peas black-eyed canned 250ml 254 195 12 35 n/a 1 0 758
Peas chickpeas canned 250ml 254 302 13 57 n/a 3 0 758
Peas, split boiled 250ml 207 244 17 44 6 1 0 4
Tofu firm prepared 1 piece 80 116 13 3 0.8 7 0 11
Peanut butter smooth 30ml 32 194 8 6 1.8 17 0 153
Peanut butter natural 30ml 32 185 9 6 2.1 17 0 2
Peanuts all typed 125ml 76 442 20 14 5.6 38 0 329
Almonds 125ml 75 460 14 14 8.4 42 0 9
Brazilnuts 125ml 74 485 11 9 4.2 49 0 1
Cashew nuts 125ml 72 415 11 24 n/a 34 0 463
Hazelnuts 125ml 61 409 8 10 n/a 41 0 2
Macadamia nuts 125ml 71 508 5 9 6.6 54 0 184
Mixed nuts dry roasted 125ml 72 430 13 18 4 37 0 484
Mixed nuts salt added 125ml 75 463 13 16 6.8 42 0 489
Pecans 125ml 62 414 5 11 4 42 0 1
Pine nuts 125ml 84 435 20 12 12.1 43 0 3
Pistachios 75ml 41 246 6 11 2.3 21 0 317
Walnuts 125ml 53 339 8 10 2.5 33 0 5
Pumpkin seeds 125ml 120 626 40 16 16.6 51 0 22
Sunflower seeds 75ml 41 236 8 10 3.7 20 0 317
Other
Falafel 1 patty 17 29 1 3 n/a 1 0 41
Hummus 125ml 130 433 17 41 n/a 23 0 382
Soups
Beef broth 284ml 288 20 3 trace 0 1 0 940
Chicken noodle 250ml 255 79 4 10 1 3 8 1169
Split pea with ham 284ml 288 222 13 32 4.6 5 9 1159
Vegetable 284ml 288 147 4 23 1.4 4 0 1213
Chicken broth 250ml 258 88 5 9 0.8 3 5 1005
Minestrone 250ml 255 87 5 12 1 3 3 963
Tomato 250ml 258 90 2 18 1.2 2 0 920
Cream of chicken 250ml 262 188 8 16 0.3 10 20 75
Cream of mushroom 250ml 262 201 6 16 0.4 13 11 1139
Fats and Oils
Butter 15ml 14 106 trace trace 0 12 32 119
Becel tub 5ml 5 34 trace trace 0 4 0 52
Canola oil 15ml 14 122 0 0 0 14 0 0
Corn oil 15ml 14 123 0 0 0 14 0 0
Olive oil 15ml 14 121 0 0 0 14 0 trace
Peanut oil 15ml 14 121 0 0 0 14 0 trace
Sunflower oil 15ml 14 0 0 0 0 14 0 0
Mayonnaise reduced fat 15ml 14 46 0 1 0 5 0 100
Sweets and Sugars
Honey 15ml 21 65 trace 18 0 0 0 1
Brown sugar 15ml 9 35 0 9 0 0 0 4
White sugar 15ml 13 49 205 0 13 0 0 trace
Icing sugar 250ml 127 493 0 126 0 trace 0 1