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Sample Data for Excel

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Notes
Food nutrition data to use for Excel testing
Most food data was obtained from this Health Canada booklet:
Nutrient Value of Some Common Foods
Protein, Fat, Carbs, Fibre - measured in grams

WARNING The food data is provided as an example only - it is not medical information.
Please check package labels for accurate calorie counts.
Consult a medical professional for health advice

Note: Protein, Fat, Carbs, Fibre, are measured in grams

 Category Food Item Measure CalorieProteinFat Carbs Fibre
Baked Goods Angelfood, commercial (25cm 1/12 73 2 16 0.4
Baked Goods Angelfood, from mix (25cm dia 1/12 129 3 29 0.1
Baked Goods Animal crackers (arrowroot, soci2 45 1 1 7 0.2
Baked Goods Apple crisp, homemade 125mL 206 2 4 39 1.8
Baked Goods Apple, commercial, 2 crust (23 1/8 296 2 14 43 2.0
Baked Goods Apple, homemade, 2 crust (23c1/8 411 4 19 58 2.3
Baked Goods Banana bread, homemade (11c1 slice 196 3 6 33 0.7
Baked Goods Banana cream, from mix, no-ba1/8 231 3 12 29 0.6
Baked Goods Biscuit, plain or buttermilk, fas 1 186 3 8 25 0.7
Baked Goods Biscuit, plain or buttermilk, fr 1 97 2 4 14 0.4
Baked Goods Biscuit, plain or buttermilk, h 1 212 4 10 27 0.9
Baked Goods Biscuit, plain, refrigerated dou 1 93 2 4 13 0.4
Baked Goods Boston cream pie, commercial 1/6 232 2 8 39 1.3
Baked Goods Bread pudding with raisins, h 125mL 162 6 5 24 0.9
Baked Goods Breakfast bar, Oatmeal to GoT 1 197 3 5 33 2.4
Baked Goods Brownies, commercial (5cm X 51 square 138 2 6 22 0.7
Baked Goods Brownies, homemade (5cm X 51 square 168 2 10 18 0.8
Baked Goods Butter tart 1 248 2 14 29 0.7
Baked Goods Carrot, homemade with cream 1/12
ch 542 5 28 70 1.5
Baked Goods Cereal bar, fruit filled (Nutri-G 1 135 2 3 26 1.2
Baked Goods Cheesecake, commercial (15 cm1/6 321 6 23 26 0.4
Baked Goods Cheesecake, from mix, no-bake1/8 407 8 19 53 2.8
Baked Goods Cheesecake, plain, homemade w
1/8 459 11 23 55 0.8
Baked Goods Cherry, commercial, 2 crust (2 1/8 325 3 14 50 1.0
Baked Goods Chocolate chip, commercial 2 98 1 5 13 0.6
Baked Goods Chocolate chip, homemade 2 156 2 9 19 0.9
Baked Goods Chocolate chip, refrigerated d 2 118 1 5 16 0.4
Baked Goods Chocolate coated marshmallow2 129 1 4 21 0.6
Baked Goods Chocolate cream, commercial 1/6 344 3 22 38 2.3
Baked Goods Chocolate sandwich 2 93 1 4 14 0.6
Baked Goods Chocolate, from mix, with icin 1/12 362 4 13 61 2.0
Baked Goods Chocolate, frozen, commercial, 1/6 282 3 10 48 2.0
Baked Goods Chocolate, homemade, with icin1/12 408 4 16 67 1.9

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Baked Goods Coconut cream, commercial (2 1/6 191 1 11 24 0.8
Baked Goods Coconut macaroons, homemad2 194 2 6 35 0.9
Baked Goods Coffee cake, cinnamon with cr 1/10 237 4 13 26 1.1
Baked Goods Coffee cake, cinnamon with cr 1/10 142 2 4 24 0.5
Baked Goods Croissant, butter 1 231 5 12 26 1.5
Baked Goods Danish pastry, cinnamon (11cm1 262 5 15 29 0.8
Baked Goods Danish pastry, fruit (11cm diam1 263 4 13 34 1.3
Baked Goods Date squares, homemade 1 square 226 3 8 37 2.3
Baked Goods Doughnut, cake-type, plain (8c 1 198 2 11 23 0.7
Baked Goods Doughnut, cake-type, plain, ch 1 270 3 18 27 1.1
Baked Goods Doughnut, yeast-leavened, hon1 242 4 14 27 0.7
Baked Goods Doughnut, yeast-leavened, jelly1 289 5 16 33 0.8
Baked Goods Eclairs, custard filled, chocolate1 262 6 16 24 0.6
Baked Goods Fig 2 111 1 2 23 1.5
Baked Goods Fried pie, fruit (13cm X 10cm) 1 404 4 21 55 3.3
Baked Goods Fruitcake, commercial 1 piece 139 1 4 26 1.6
Baked Goods Ginger snaps 2 58 1 1 11 0.3
Baked Goods Gingerbread, from mix (23cm X1/9 212 3 7 35 0.8
Baked Goods Graham crackers, plain or hone2 59 1 1 11 0.4
Baked Goods Granola bar, hard, chocolate ch1 105 2 4 17 1.1
Baked Goods Granola bar, hard, plain 1 118 3 5 16 1.3
Baked Goods Granola bar, soft, chocolate c 1 109 1 3 20 1.0
Baked Goods Granola bar, soft, nuts and raisi1 127 2 6 18 1.6
Baked Goods Granola bar, soft, peanut butte 1 188 4 12 20 1.0
Baked Goods Granola bar, soft, plain 1 124 2 5 19 1.3
Baked Goods Lemon meringue, commercial (1/6 303 2 10 53 1.4
Baked Goods Mincemeat pie, homemade, 2 c1/8 477 4 18 79 4.3
Baked Goods Molasses 2 129 2 4 22 0.3
Baked Goods Muffin bar (Hop&GoTM, Sweet1 178 2 6 30 0.6
Baked Goods Muffin, bran, homemade 1 199 4 8 32 3.7
Baked Goods Muffin, carrot, commercial 1 344 7 14 49 1.9
Baked Goods Muffin, chocolate chip, commer1 366 8 14 53 2.4
Baked Goods Muffin, fruit, commercial 1 313 6 7 54 2.9
Baked Goods Muffin, fruit, homemade 1 162 4 6 23 0.9

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Baked Goods Oatmeal, with raisins, commerc2 117 2 5 18 0.7
Baked Goods Oatmeal, without raisins, hom 2 134 2 5 20 0.7
Baked Goods Peanut butter sandwich 2 134 2 6 18 0.5
Baked Goods Peanut butter, homemade 2 190 4 10 24 1.5
Baked Goods Pecan, commercial (20cm diam1/6 452 5 21 65 4.0
Baked Goods Pound cake, homemade (23cm1/10 391 5 23 42 0.4
Baked Goods Pumpkin, commercial (20cm di 1/6 229 4 10 30 2.9
Baked Goods Rice Krispies SquaresTM, comme
1 square 91 1 2 18 0.1
Baked Goods Shortbread, commercial, plain 2 80 1 4 10 0.3
Baked Goods Shortbread, homemade 2 185 2 12 19 0.5
Baked Goods Shortcake, biscuit-type, home 1 234 5 8 34 1.0
Baked Goods Sponge, commercial, individual 1 72 1 1 15 0.1
Baked Goods Sponge, homemade (25cm dia 1/12 187 5 3 36 0.2
Baked Goods Sugar cookies, commercial 2 143 2 6 20 0.2
Baked Goods Sugar cookies, homemade 2 142 2 4 25 0.4
Baked Goods Sugar pie, homemade, 1 crust 1/8 407 3 31 31 0.5
Baked Goods Toaster pastries (Pop-TartsTM 1 206 3 7 34 0.5
Baked Goods Toaster pastries (Pop-TartsTM),1 215 2 6 39 0.4
Baked Goods Vanilla wafers 2 57 1 2 9 0.2
Baked Goods White, from mix, with icing (2 1/12 363 3 10 66 0.9
Baked Goods White, frozen, commercial, with1/6 283 2 8 52 1.0
Baked Goods White, homemade, with icing (21/12 371 3 9 70 0.3
Baked Goods Yellow, from mix, with icing (2 1/12 363 4 11 64 0.9
Beverages Beer, de-alcoholized, (Labbat . 1 can 210 1 47 0
Beverages Beer, high alcohol (7%alcohol 1 bottle 183 1 0 10 0.7
Beverages Beer, light (4% alcohol by volu 1 bottle 99 1 0 5 0
Beverages Beer, regular (5% alcohol by vo 1 bottle 140 1 0 10 0
Beverages Chai, latte 250mL 149 5 3 26 0
Beverages Citrus juice drink, frozen, dilut 250mL 131 32 0.3
Beverages Club soda 250mL 0 0 0 0 0
Beverages Cocktail, daiquiri 125mL 237 9 0.1
Beverages Cocktail, margarita 125mL 246 6 0.1
Beverages Coffee, brewed 250mL 3 0 0
Beverages Coffee, brewed, decaffeinated 250mL 3 0 0 0

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Beverages Coffee, instant, regular, powde 250mL 5 1 0
Beverages Coffee, latte 250mL 101 5 6 7 0
Beverages Coffee, substitute, powder + wa250mL 13 3 0.8
Beverages Cola 250mL 110 0 28 0
Beverages Cola, aspartame sweetened 250mL 3 0 0
Beverages Cola, decaffeinated 250mL 107 0 0 28 0
Beverages Fruit flavour drink, low Calorie 250mL 3 0 1 0
Beverages Fruit punch flavour drink, pow 250mL 102 0 26 0
Beverages Fruit punch flavour drink, vita 250mL 102 0 26 0
Beverages Fruit punch juice drink, ready- 250mL 123 0 0 33 0
Beverages Ginger ale 250mL 88 0 0 23 0
Beverages Iced cappuccino - original - wi 250mL 211 2 9 28 0
Beverages Iced cappuccino - with 2% milk 250mL 127 3 1 27 0
Beverages Iced coffee, Frappuccino (Star 250mL 127 3 2 26 0
Beverages Iced tea, lemon flavor, ready-to250mL 91 0 0 23 0
Beverages Iced tea, lemon flavour, powde250mL 93 23 0
Beverages Lemonade, pink or white, frozen250mL 105 27 0.2
Beverages Lemon-lime soda 250mL 104 0 0 27 0
Beverages Liqueur, coffee and cream 45mL 172 1 8 11 0
Beverages Mixed vegetable and fruit juice250mL 113 29 0.3
Beverages Non cola soda, aspartame swe 250mL 0 0 0 0
Beverages Orange drink, vitamin C added 250mL 134 0 34 0
Beverages Orange drink, vitamin C added 250mL 135 0 0 34 0
Beverages Orange soda 250mL 126 0 0 32 0
Beverages Sangria 125mL 87 12 0.1
Beverages Spirits (gin, rum, vodka, whisky)50mL 109 0 0 0 0
Beverages Sports drink, fruit flavour, lo 250mL 29 0 0 8 0
Beverages Sports drink, fruit flavour, r 250mL 67 0 16 0
Beverages Tea, brewed 250mL 3 0 1 0
Beverages Tea, brewed, herbal 250mL 3 0 1 0
Beverages Tonic water 250mL 124 0 0 32 0
Beverages Vodka cooler 1 bottle 220 1 33 0.3
Beverages Water, mineral (PerrierTM) 250mL 0 0 0 0 0
Beverages Water, municipal 250mL 0 0 0 0 0

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Beverages Wine, dessert, sweet 125mL 203 0 17 0
Beverages Wine, table, red 125mL 90 0 2 0
Beverages Wine, table, white 125mL 85 0 1 0
Dairy Buttermilk 250mL 104 9 1.4 12 2
Dairy Cheese, Blue 50g 177 11 9.3 1 14
Dairy Cheese, Brick 50g 186 12 9.4 1 15
Dairy Cheese, Brie 50g 167 10 8.7 14
Dairy Cheese, Camembert 50g 150 10 7.6 12
Dairy Cheese, Cheddar 50g 202 12 10.5 1 17
Dairy Cheese, Cheddar, low fat (18% 50g 141 14 5.8 1 9
Dairy Cheese, Cottage cheese (1% M.F125mL 86 15 0.8 3 1
Dairy Cheese, Cream cheese, light 30mL 70 3 3.4 2 5
Dairy Cheese, Cream cheese, regular 30mL 103 2 6.5 1 10
Dairy Cheese, Edam 50g 179 12 8.8 1 14
Dairy Cheese, Feta 50g 132 7 7.7 2 11
Dairy Cheese, Goat cheese, soft 50g 134 9 7.3 11
Dairy Cheese, Gouda 50g 178 13 9.0 1 14
Dairy Cheese, Gruyere 50g 207 15 9.5 16
Dairy Cheese, Imitation cheese 50g 120 8 4.4 6 7
Dairy Cheese, Mozzarella (22.5% M.F.50g 141 10 6.8 1 11
Dairy Cheese, Mozzarella, partially 50g 127 13 5.2 1 8
Dairy Cheese, Parmesan, grated 15mL 27 2 1.1 2
Dairy Cheese, Processed cheese food,1 78 5 4.1 7
Dairy Cheese, Processed cheese food,1t 50 4 1.8 2 3
Dairy Cheese, Processed cheese spre 30mL 90 5 4.1 3 7
Dairy Cheese, Processed cheese sprea30mL 69 6 2.2 4 3
Dairy Cheese, Ricotta cheese, partly 125mL 181 15 6.5 7 10
Dairy Cheese, Romano, grated 15mL 25 2 1.1 2
Dairy Cheese, Swiss (Emmental) 50g 190 13 8.9 3 14
Dairy Cheese, Swiss, processed, thin s1 70 5 3.3 5
Dairy Chocolate milk, chocolate flav 250mL 207 9 3.4 33 6
Dairy Chocolate milk, syrup + 2% milk250mL 238 10 3.3 38 5
Dairy Coffee whitener, frozen liquid 15mL 21 0.3 2 2
Dairy Coffee whitener, powdered 5mL 11 0.6 1 1

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Dairy Coffee whitener, powdered, lig 5mL 9 0.1 1
Dairy Cream, Half and half, 10% M.F. 15mL 18 1.0 1 2
Dairy Cream, Whipped, pressurized 60mL 39 2.1 2 3
Dairy Dessert topping, frozen 60mL 60 4.1 4 5
Dairy Dessert topping, frozen, low fat60mL 42 1 2.1 4 2
Dairy Dessert topping, powdered, pr 60mL 37 1 2.0 3 2
Dairy Dessert topping, pressurized 60mL 47 3.4 3 4
Dairy Drinkable yogourt 200mL 145 5 2.1 24 3
Dairy Eggnog 250mL 362 10 11.9 36 20
Dairy Fresh cheese (DanimalTM, Min 1 68 3 1.1 10 2
Dairy Hot chocolate, aspartame swee250mL 78 3 0 15 1
Dairy Hot chocolate, homemade with250mL 203 9 3.8 28 6
Dairy Hot chocolate, powder + 2% mi250mL 255 10 3.8 41 6
Dairy Hot chocolate, powder + water250mL 160 2 0.9 34 2
Dairy Instant breakfast powder + 2% 250mL 260 16 3.1 36 5
Dairy Kefir, plain 175mL 104 6 3.8 7 6
Dairy Milk shake, chocolate 250mL 296 8 4.2 53 7
Dairy Milk shake, vanilla 250mL 279 10 4.7 44 8
Dairy Milk, chocolate, 1% M.F. 250mL 166 9 1.6 28 3
Dairy Milk, chocolate, 2% M.F. 250mL 190 8 3.3 27 5
Dairy Milk, condensed, sweetened, c 15mL 62 2 1.1 11 2
Dairy Milk, evaporated, partly skimm250mL 122 10 1.6 15 3
Dairy Milk, evaporated, partly skimm15mL 15 1 0.2 2
Dairy Milk, evaporated, skim, canned,250mL 105 10 0.2 15
Dairy Milk, evaporated, skim, canned,15mL 13 1 2
Dairy Milk, evaporated, whole, canned
250mL 178 9 6.3 13 10
Dairy Milk, evaporated, whole, canne15mL 21 1 0.8 2 1
Dairy Milk, partly skimmed, 1% M.F. 250mL 108 9 1.6 13 3
Dairy Milk, partly skimmed, 2% M.F. 250mL 129 9 3.3 12 5
Dairy Milk, partly skimmed, 2% M.F., 250mL 146 10 3.2 14 5
Dairy Milk, reconstituted, from skim 250mL 86 8 0.1 13
Dairy Milk, skim 250mL 88 9 0.2 13
Dairy Milk, whole, 3.3% M.F. 250mL 155 8 5.4 12 8
Dairy Pudding, All flavours, instant, 125mL 149 4 1.6 27 3

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Dairy Pudding, Chocolate, ready-to-e1 unit 138 3 0.7 23 4
Dairy Pudding, Chocolate, ready-to-ea1 unit 96 3 0.2 20
Dairy Pudding, Rice, homemade 125mL 160 4 1.2 32 2
Dairy Pudding, Rice, ready-to-eat 1 unit 161 2 1.2 22 7
Dairy Pudding, Tapioca, ready-to-eat 1 unit 118 2 0.6 19 4
Dairy Pudding, Tapioca, ready-to-eat,1 unit 88 2 0 20
Dairy Pudding, Vanilla, ready-to-eat 1 unit 128 2 0.6 22 4
Dairy Pudding, Vanilla, ready-to-eat, 1 unit 92 2 22
Dairy Rice beverage, flavoured and u 250mL 127 0.2 26 2
Dairy Skim milk powder 5mL 5 1 1
Dairy Sour cream, 14% M.F. 15mL 22 1.3 1 2
Dairy Sour cream, light, 5% M.F. 15mL 21 1 1.0 1 2
Dairy Soy beverage, chocolate, enric 250mL 162 6 0.6 26 4
Dairy Soy beverage, original and vanil250mL 110 7 0.5 13 4
Dairy Soy beverage, unsweetened, en250mL 85 7 0.5 4 4
Dairy Table cream (coffee cream), 1815mL 28 1.7 1 3
Dairy Whipping cream, 35% M.F., no 15mL 49 3.3 5
Dairy Whipping cream, 35% M.F., sw 60mL 100 1 6.2 3 10
Dairy Yogourt parfait with berries an 175mL 233 7 2.7 40 5
Dairy Yogourt, plain, 1-2% M.F. 175mL 114 10 1.8 13 3
Dairy Yogourt, plain, 2-4% M.F. 175mL 129 9 3.3 12 5
Dairy Yogourt, plain, fat-free 175mL 79 8 0 11
Dairy Yogourt, vanilla or fruit, 1-2% M175mL 183 7 2.3 30 4
Dairy Yogourt, vanilla or fruit, fat-fre 175mL 116 8 21
Dairy Yogourt, vanilla or fruit, fat-fr 175mL 94 7 0 16
Eggs Egg substitute, frozen (yolk rep 2 eggs 226 14 17 4
Eggs Egg white, cooked 1 large 16 3 0
Eggs Egg yolk, cooked 1 large 59 3 6 1
Eggs Egg, fried 2 large 173 12 14 2
Eggs Egg, hard-boiled 1 large 78 6 5 1
Eggs Egg, poached 1 large 74 6 5
Eggs Eggs benedict 2 eggs 572 34 35 30
Eggs Eggs, scrambled, made with 2 e2 eggs 189 13 14 4
Eggs Omelet, cheese, made with 2 e 1 omelet 273 18 20 5

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Eggs Omelet, spanish, made with 2 1 omelet 319 15 24 13
Eggs Omelet, western, made with 2 e1 omelet 237 17 17 5
Fast Foods Beef and broccoli stir fry 250mL 266 24 15 9 2.2
Fast Foods Breakfast bagel, with ham, egg 1 483 27 18 52 0.4
Fast Foods Breakfast biscuit with egg, che 1 477 16 31 33 1.1
Fast Foods Breakfast English muffin with 1 289 17 13 27 1.5
Fast Foods Cheeseburger, double patty + c1 650 30 35 53 1.8
Fast Foods Cheeseburger, single patty, plai1 319 15 15 32 1.3
Fast Foods Chicken almond guy ding 250mL 295 22 15 18 2.6
Fast Foods Chicken chow mein 250mL 200 21 9 10 2.2
Fast Foods Chicken fried rice 250mL 343 12 13 44 1.3
Fast Foods Chicken sandwich, breaded chi 1 632 29 39 42 2.2
Fast Foods Chicken sandwich, grilled chic 1 335 33 12 23 1.2
Fast Foods Chicken, breaded and fried (pie2 pieces 283 22 17 9 0.3
Fast Foods Chicken, breaded and fried, bon6 285 15 18 16 0.9
Fast Foods Chili con carne 250mL 270 26 9 23 4.9
Fast Foods Corndog (PogoTM) 1 197 7 8 24 1.1
Fast Foods Donair / Gyro 1 310 22 7 37 2.0
Fast Foods Egg roll 1 113 5 6 9 0.7
Fast Foods Fish sandwich with breaded fis 1 523 21 29 48 2.4
Fast Foods French fries 20-25 fries 236 3 12 29 2.5
Fast Foods Garlic bread 2 slices 192 5 8 26 1.5
Fast Foods General Tao/Tso chicken 250mL 806 50 62 8 0.6
Fast Foods Hamburger, double patty + con1 576 32 32 39 1.9
Fast Foods Hamburger, single patty, plain 1 275 12 12 31 1.3
Fast Foods Hot and sour soup 250mL 167 17 8 5 0.5
Fast Foods Hot-dog, plain 1 242 10 15 18 0.9
Fast Foods Milk shake, chocolate 250mL 223 6 6 36 3.3
Fast Foods Milk shake, vanilla 250mL 195 6 5 31 0.2
Fast Foods Onion rings, breaded and fried 8-9 276 4 16 31 1.7
Fast Foods Pizza with cheese (medium - 121/6 210 9 8 25 1.5
Fast Foods Pizza with cheese and pepperon1/6 219 11 9 23 1.4
Fast Foods Pizza with cheese and vegetabl 1/6 193 8 7 24 1.8
Fast Foods Pizza with cheese, meat and ve1/6 250 11 12 24 1.9

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Fast Foods Submarine sandwich (6 inches),1 216 7 4 38 3.4
Fast Foods Submarine sandwich (6 inches),1 456 22 19 51 3.0
Fast Foods Submarine sandwich (6 inches),1 417 24 16 44 3.3
Fast Foods Submarine sandwich (6 inches),1 584 30 28 55 2.9
Fast Foods Sweet and sour chicken balls 3 199 9 10 17 0.5
Fast Foods Veggie burger, single patty + c 1 359 19 19 28 4.5
Fast Foods Won ton soup 250mL 191 15 7 15 1.0
Fast Foods Wrap sandwich, chicken ranch 1 532 32 25 44 3.5
Fast Foods Zucchini, breaded and fried, sti 4 60 1 5 3 0.3
Fats and Oils Bacon grease 15mL 110 0 12 0
Fats and Oils BecelTM, tub, calorie-reduced, 5mL 17 2
Fats and Oils BecelTM, tub, canola and saffl 5mL 34 4
Fats and Oils Butter 5mL 34 4
Fats and Oils ChefmasterTM, tub, unspecified5mL 34 4
Fats and Oils ImperialTM, stick, soy and cano5mL 34 4
Fats and Oils ImperialTM, tub, soya oil (non 5mL 34 4
Fats and Oils LactantiaTM, tub, soya oil (hyd 5mL 34 4
Fats and Oils Lard 15mL 117 0 13 0
Fats and Oils Margarine, tub, composite 5mL 34 4
Fats and Oils Oils, Canola 15mL 125 0 14 0
Fats and Oils Oils, Corn 15mL 122 0 14 0
Fats and Oils Oils, Flaxseed 15mL 122 0 14 0
Fats and Oils Oils, Grapeseed 15mL 122 0 14 0
Fats and Oils Oils, Olive 15mL 121 0 14 0
Fats and Oils Oils, Peanut 15mL 121 0 14 0
Fats and Oils Oils, Sesame 15mL 122 0 14 0
Fats and Oils Oils, Soybean 15mL 122 0 14 0
Fats and Oils Oils, Sunflower 15mL 122 0 14 0
Fats and Oils Salad Dressings, Blue cheese 15mL 78 1 8 1
Fats and Oils Salad Dressings, Blue cheese, l 15mL 15 1 1
Fats and Oils Salad Dressings, Creamy Caesar15mL 79 9
Fats and Oils Salad Dressings, Creamy Caesar,15mL 17 1 3
Fats and Oils Salad Dressings, Creamy dressin15mL 21 5
Fats and Oils Salad Dressings, French 15mL 72 7 2

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Fats and Oils Salad Dressings, French, low fat15mL 33 2 4
Fats and Oils Salad Dressings, Italian 15mL 43 4 2
Fats and Oils Salad Dressings, Italian, low Cal15mL 11 1 1
Fats and Oils Salad Dressings, Mayonnaise 15mL 100 11 1
Fats and Oils Salad Dressings, Mayonnaise, li15mL 51 5 1
Fats and Oils Salad Dressings, Non creamy dre
15mL 7 1
Fats and Oils Salad Dressings, Oil and vinegar15mL 73 0 8
Fats and Oils Salad Dressings, Ranch 15mL 71 8 1
Fats and Oils Salad Dressings, Ranch, low fat 15mL 36 3 3
Fats and Oils Salad Dressings, Salad dressing 15mL 58 5 4
Fats and Oils Salad Dressings, Salad dressing 15mL 14 3
Fats and Oils Salad Dressings, Salad dressing 15mL 44 0 4 2
Fats and Oils Salad Dressings, Thousand Isla 15mL 59 6 2
Fats and Oils Salad Dressings, Thousand Islan15mL 32 2 3
Fats and Oils Shortening 15mL 115 0 13 0
Fats and Oils Spread (20% butter / 80% marg5mL 34 4
Fats and Oils Spread (50% butter / 50% marg5mL 33 4
Fish Anchovies, canned in oil, draine2 17 2 1 0
Fish Arctic char, cooked 75g 119 20 4 0
Fish Bass, mixed species, baked or b75g 110 18 4 0
Fish Burbot (loche), raw 90g 71 16 1 0
Fish Calamari, breaded and fried 125mL 156 14 7 9
Fish Catfish, channel, farmed, baked75g 114 14 6 0
Fish Caviar, black or red 15mL 41 4 3 1
Fish Cisco (lake herring, tullibee), b 75g 98 17 3 0
Fish Cisco (lake herring, tullibee), r 90g 88 17 2 0
Fish Clams, mixed species, boiled o 5 large 89 15 1 3
Fish Clams, mixed species, canned, d125mL 125 22 2 4
Fish Cod, Atlantic, baked or broiled 75g 79 17 1 0
Fish Cod, Atlantic, dried and salted, 75g 62 13 1 0
Fish Crab cake 1 93 12 5
Fish Crab, canned, drained 125mL 71 15 1 0
Fish Crab, imitation, made from sur 125mL 68 8 1 7
Fish Crab, snow, boiled or steamed 125mL 72 15 1 0

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Fish Crayfish, mixed species, farmed4 medium 52 11 1 0
Fish Fish cake 1 240 16 12 15
Fish Fish fillet, battered and fried 1 265 22 15 9
Fish Fish sticks, frozen, heated (10 3 sticks 227 13 10 20
Fish Gefiltefish 75g 63 7 1 6
Fish Grayling, baked or broiled 75g 80 17 1 0
Fish Haddock, baked or broiled 75g 84 18 1 0
Fish Halibut, Atlantic and Pacific, ba75g 105 20 2 0
Fish Herring, Atlantic, kippered 75g 163 18 9 0
Fish Lobster, boiled or steamed 125mL 75 16 1
Fish Mackerel, Atlantic, baked or br 75g 197 18 13 0
Fish Mussels, boiled or steamed 15 small 129 18 3 6
Fish Ocean Perch, Atlantic, baked or75g 91 18 2 0
Fish Oysters, boiled or steamed 6 medium 58 6 2 3
Fish Oysters, canned, solids and liqu125mL 90 9 3 5
Fish Oysters, raw 6 medium 50 4 1 5
Fish Pickerel (Walleye), baked or bro75g 89 18 1 0
Fish Pike, northern, baked or broile 75g 71 16 1 0
Fish Pollock, Atlantic, baked or broil75g 89 19 1 0
Fish Salmon, Atlantic, farmed, baked75g 155 17 9 0
Fish Salmon, chum (keta), baked or 75g 116 19 4 0
Fish Salmon, chum (keta), canned, dr75g 106 16 4 0
Fish Salmon, chum (keta), canned, d75g 106 16 4 0
Fish Salmon, coho, farmed, baked or75g 134 18 6 0
Fish Salmon, eggs, raw 90g 116 24 9 0
Fish Salmon, king or chinook, smok 75g 113 17 4 1
Fish Salmon, pink, canned, drained 75g 102 17 4 0
Fish Salmon, smoked 2 pieces 47 7 2 0
Fish Salmon, smoked, lox 2 pieces 47 7 2 0
Fish Salmon, sockeye, baked or broi75g 162 20 8 0
Fish Sardines, Atlantic, canned in oi 1 can 220 26 12 0
Fish Sardines, Pacific, canned in to 1 can 197 22 11 1
Fish Scallops, cooked, steamed 6 medium 87 18 1 0
Fish Shrimp, boiled or steamed 6 medium 30 6 0

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Fish Shrimp, breaded and fried 6 medium 160 14 8 8
Fish Smelt, breaded and fried 5 201 17 10 10
Fish Snapper, mixed species, baked 75g 96 20 1 0
Fish Sole (flatfish), baked or broiled 75g 88 18 1 0
Fish Trout, rainbow, farmed, baked o75g 127 18 5 0
Fish Tuna salad 125mL 203 17 10 10
Fish Tuna, light, canned in water, dr75g 87 19 1 0
Fish Tuna, light, canned with oil, dra75g 149 22 6 0
Fish Turbot, baked or broiled 75g 92 15 3 0
Fish Whitefish, lake, native, baked 75g 100 17 3 0
Fruit Apple juice, ready-to-drink, vi 125mL 59 15 0.1
Fruit Apple with skin (7cm.diam) 1 72 19 2.6
Fruit Applesauce, unsweetened 125mL 55 15 1.5
Fruit Apricots, dried 3 67 1 17 1.2
Fruit Apricots, raw 3 50 1 12 2.1
Fruit Avocado 1/2 161 2 15 9 6.7
Fruit Banana 1 105 1 27 2.1
Fruit Blackberries 125mL 33 1 7 4.0
Fruit Blueberries, frozen, unsweeten125mL 42 1 10 2.6
Fruit Blueberries, raw 125mL 44 1 11 2.0
Fruit Cherries, sweet 10 43 1 11 1.4
Fruit Clementine 1 35 1 9 1.3
Fruit Cranberries, dried, sweetened 60mL 95 25 1.8
Fruit Cranberry juice cocktail, ready- 125mL 76 0 19 0.1
Fruit Cranberry juice, unsweetened, 125mL 61 1 16 0.1
Fruit Cranberry-apple juice-drink, re 125mL 24 0 6 0.1
Fruit Dates, dried 3 70 1 19 2.0
Fruit Figs, dried 2 42 1 11 1.6
Fruit Figs, raw 1 37 10 1.5
Fruit Fruit cocktail, canned, juice pac125mL 58 1 15 1.3
Fruit Fruit cocktail, canned, light syr 125mL 73 1 19 1.3
Fruit Fruit salad, tropical, canned, h 125mL 117 1 30 1.8
Fruit Fruit salad, tropical, canned, ju 125mL 70 1 18 1.1
Fruit Grape juice, frozen, sweetened,125mL 67 17 0.1

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Fruit Grape juice, ready-to-drink, vi 125mL 81 1 20 0.1
Fruit Grapefruit juice, ready-to-drin 125mL 50 1 12 0.4
Fruit Grapefruit juice, ready-to-drin 125mL 61 1 15 0.1
Fruit Grapefruit, pink or red 1/2 52 1 13 2.0
Fruit Grapefruit, white 1/2 39 1 10 2.1
Fruit Grapes 20 69 1 18 1.2
Fruit Kiwifruit 1 46 1 11 2.3
Fruit Lemon juice, canned or bottled15mL 3 1 0.1
Fruit Lime juice, canned or bottled 15mL 3 1 0.1
Fruit Lychees (litchis) 10 63 1 16 1.2
Fruit Mango 1/2 67 1 18 1.9
Fruit Melon, cantaloupe, cubes 125mL 29 1 7 0.6
Fruit Melon, honeydew, cubes 125mL 32 8 0.7
Fruit Melon, watermelon, cubes 125mL 24 6 0.3
Fruit Nectar, apricot 125mL 74 19 0.8
Fruit Nectar, mango 125mL 68 17 0.4
Fruit Nectarine 1 60 1 14 2.3
Fruit Orange 1 62 1 15 2.3
Fruit Orange and grapefruit juice, re 125mL 56 1 13 0.1
Fruit Orange juice, frozen, diluted 125mL 59 1 14 0.3
Fruit Orange juice, ready-to-drink 125mL 58 1 13 0.3
Fruit Orange juice, ready-to-drink, r 125mL 58 1 13 0.3
Fruit Orange, strawberry and banana125mL 57 1 15 0.2
Fruit Papaya, cubes 125mL 29 7 1.3
Fruit Peach 1 38 1 9 1.9
Fruit Peach, canned halves or slices, 125mL 58 1 15 1.7
Fruit Peach, canned halves or slices, 125mL 72 1 19 1.7
Fruit Peach, canned halves or slices, 125mL 31 1 8 1.7
Fruit Pear with skin 1 96 1 26 5.0
Fruit Pear, canned halves, juice pack 125mL 66 17 2.1
Fruit Pear, canned halves, light syru 125mL 76 20 2.1
Fruit Pear, canned halves, water pac 125mL 37 10 2.0
Fruit Pineapple juice, ready-to-drink 125mL 74 18 0.3
Fruit Pineapple, canned, juice pack 125mL 79 1 21 1.2

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Fruit Pineapple, cubes 125mL 42 11 1.1
Fruit Plantain, baked or boiled, slice 125mL 94 1 25 1.9
Fruit Plum 1 30 8 1.1
Fruit Pomegranate (9.5cm diam) 1/2 53 1 13 0.5
Fruit Pomegranate juice, ready-to-dr125mL 72 0 0 20 0
Fruit Prune juice, ready-to-drink 125mL 96 1 24 1.4
Fruit Prunes, dried 3 60 1 16 1.8
Fruit Prunes, dried, cooked, without 60mL 67 1 18 3.6
Fruit Raisins 60mL 110 1 29 1.3
Fruit Raspberries 125mL 34 1 8 4.2
Fruit Rhubarb, frozen, cooked, with 125mL 147 40 2.5
Fruit Strawberries 7 27 1 6 1.9
Fruit Strawberries, frozen, unsweet 125mL 41 1 11 1.8
Fruit Tangerine (mandarin) 1 45 1 11 1.5
Fruit Tangerine (mandarin), canned, 1j 25mL 38 1 9 1.2
Grain/Cereal All Bran Buds with psyllium, Ke 75mL 70 2 1 22 11.3
Grain/Cereal All Bran, Kellogg’sTM 125mL 92 4 1 27 11.8
Grain/Cereal Almond Raisin Muslix, Kellogg’ 175mL 173 4 3 34 3.0
Grain/Cereal Alpha-Bits, PostTM 250mL 139 2 1 30 1.1
Grain/Cereal Bagel, plain (10cm diam) 1 195 7 1 38 1.6
Grain/Cereal Bannock 1 medium 84 2 19 0.5
Grain/Cereal Barley, pearled, cooked 125mL 102 2 23 2.0
Grain/Cereal Bran Flakes, PostTM 250mL 185 5 1 41 7.4
Grain/Cereal Bread stick, plain (19cm X 2cm)1 41 1 1 7 0.3
Grain/Cereal Bread stuffing, dry mix, prepar 125mL 188 3 9 23 3.1
Grain/Cereal Bread, French or Vienna 1 slice 96 3 1 18 1.1
Grain/Cereal Bread, Italian 1 slice 95 3 1 18 0.9
Grain/Cereal Bread, mixed-grain 1 slice 88 4 1 16 2.2
Grain/Cereal Bread, naan 1/2 192 7 2 36 1.4
Grain/Cereal Bread, oatmeal 1 slice 94 3 2 17 1.4
Grain/Cereal Bread, pita, white (17cm diam) 1 165 5 1 33 1.3
Grain/Cereal Bread, pita, whole wheat (17cm1 170 6 2 35 4.7
Grain/Cereal Bread, pumpernickel 1 slice 88 3 1 17 2.3
Grain/Cereal Bread, raisin 1 slice 96 3 2 18 1.5

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Grain/Cereal Bread, rye 1 slice 91 3 1 17 2.0
Grain/Cereal Bread, white, Calorie-reduced 1 slice 72 3 1 16 3.4
Grain/Cereal Bread, white, commercial 1 slice 93 3 1 18 0.8
Grain/Cereal Bread, white, homemade with 1 slice 100 3 2 17 0.7
Grain/Cereal Bread, whole wheat, commercia1 slice 86 3 1 16 2.4
Grain/Cereal Bread, whole wheat, homemade
1 slice 97 3 2 18 2.1
Grain/Cereal Bulgur, cooked 125mL 80 3 18 2.7
Grain/Cereal Cap’n Crunch, QuakerTM 175mL 108 1 1 23 0.7
Grain/Cereal Cheerios, Honey Nut, General 250mL 134 3 1 28 2.1
Grain/Cereal Cheerios, regular General Mill 250mL 95 3 2 18 2.2
Grain/Cereal Cheese crackers, small 15 75 2 4 9 0.4
Grain/Cereal Chickpea flour 125mL 188 11 3 28 5.2
Grain/Cereal Cinnamon Toast Crunch, Genera175mL 123 1 3 22 1.0
Grain/Cereal Corn Bran, QuakerTM 250mL 124 3 2 30 6.1
Grain/Cereal Corn Flakes, Kellogg’sTM 250mL 103 2 23 0.7
Grain/Cereal Corn Pops, Kellogg’sTM 250mL 130 1 30 0.4
Grain/Cereal Cornmeal, dry 125mL 267 6 1 57 5.4
Grain/Cereal Couscous, cooked 125mL 93 3 19 0.7
Grain/Cereal Cream of wheat, regular 175mL 46 2 9 0.7
Grain/Cereal Croutons, plain 60mL 31 1 1 6 0.4
Grain/Cereal Dumpling 1 dumpling 69 1 4 8 0.3
Grain/Cereal English muffin, white, toasted 1 133 4 1 26 1.5
Grain/Cereal English muffin, whole wheat, t 1 126 5 1 25 2.6
Grain/Cereal Fibre 1, General MillsTM 125mL 79 3 1 24 14.1
Grain/Cereal French toast, frozen, ready to 1 slice 126 4 4 19 0.6
Grain/Cereal French toast, homemade 1 slice 149 5 7 16 0.7
Grain/Cereal Froot Loops, Kellogg’sTM 250mL 116 1 1 26 0.6
Grain/Cereal Frosted Flakes, Kellogg’sTM 250mL 142 2 33 0.6
Grain/Cereal Fruit & Fibre, Dates/Raisins/Wa125mL 93 3 1 22 4.3
Grain/Cereal Fry bread 1 122 2 5 18 1.0
Grain/Cereal Granola with Raisins, low fat, 125mL 226 5 3 46 3.5
Grain/Cereal Granola with Raisins, RogersTM125mL 245 5 8 41 5.3
Grain/Cereal Grape-Nuts, PostTM 125mL 208 6 1 46 6.0
Grain/Cereal Harvest Crunch, regular, Quak 125mL 218 5 9 31 3.3

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Grain/Cereal Honeycomb, PostTM 250mL 92 1 21 0.2
Grain/Cereal Just Right, Kellogg’sTM 250mL 172 4 1 38 2.2
Grain/Cereal Life, QuakerTM 175mL 124 5 2 23 2.9
Grain/Cereal Lucky Charms, General MillsTM250mL 132 2 1 28 1.7
Grain/Cereal Macaroni, cooked 250mL 209 7 1 42 1.8
Grain/Cereal Matzo, plain 1 112 3 24 0.9
Grain/Cereal Melba toast, plain 2 39 1 8 0.6
Grain/Cereal Milk crackers 2 109 2 4 17 0.5
Grain/Cereal Mini-Wheats with White Frostin175mL 121 3 1 29 3.6
Grain/Cereal Muesli, President’s ChoiceTM 75mL 144 5 2 28 3.5
Grain/Cereal Nesquik, General MillsTM 250mL 120 1 1 27 0.6
Grain/Cereal Noodles, Chinese, chow mein 60mL 60 1 4 7 0.4
Grain/Cereal Noodles, egg, cooked 250mL 225 8 2 42 1.9
Grain/Cereal Oat bran, cooked 175mL 73 3 1 12 3.4
Grain/Cereal Oat bran, dry 125mL 122 9 3 33 5.2
Grain/Cereal Oat flour 125mL 200 7 4 35 5.3
Grain/Cereal Oatmeal Crisp Almond, General125mL 131 3 3 23 2.3
Grain/Cereal Oatmeal Crisp Maple Walnut, G125mL 133 3 2 25 2.3
Grain/Cereal Oatmeal, instant, apple-cinna 1 packet 141 3 2 29 2.8
Grain/Cereal Oatmeal, instant, regular 1 packet 112 4 2 20 2.7
Grain/Cereal Oatmeal, large flakes/quick 175mL 99 4 2 17 2.6
Grain/Cereal Pancake, buckwheat, prepared 1 73 3 3 10 1.1
Grain/Cereal Pancake, homemade with butte1 112 3 3 20 0.8
Grain/Cereal Pancake, plain, from complete 1 64 1 2 11 0.4
Grain/Cereal Pancake, plain, frozen, ready-t 1 94 2 1 18 0.7
Grain/Cereal Pancake, plain, homemade (13 1 86 2 4 11 0.5
Grain/Cereal Pasta, fresh-refrigerated, cook 250mL 220 9 3 40 3.7
Grain/Cereal Pasta, fresh-refrigerated, spin 250mL 223 9 3 41 2.2
Grain/Cereal Potato flour 125mL 302 6 70 0.1
Grain/Cereal Potato pancake, homemade (8 1 112 2 6 13 1.0
Grain/Cereal Puffed Wheat, QuakerTM 250mL 45 2 9 1.4
Grain/Cereal Quinoa, cooked 125mL 70 2 1 13 1.3
Grain/Cereal Raisin Bran, Kellogg’sTM 250mL 187 5 1 47 6.7
Grain/Cereal Ramen noodles, chicken flavour1 package 371 9 13 54 2.0

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Grain/Cereal Red River, Robin HoodTM 175mL 115 4 1 24 4.0
Grain/Cereal Reese’s Puffs, General MillsTM 175mL 128 2 3 24 0.6
Grain/Cereal Rice flour 125mL 305 5 1 67 2.0
Grain/Cereal Rice Krispies, Kellogg’sTM 250mL 110 2 24 0.3
Grain/Cereal Rice noodles, cooked 250mL 203 2 46 1.9
Grain/Cereal Rice, brown, long-grain, cooked125mL 115 3 1 24 1.5
Grain/Cereal Rice, white, long-grain, cooked 125mL 109 2 24 0.4
Grain/Cereal Rice, white, long-grain, instant 125mL 85 2 19 0.5
Grain/Cereal Rice, white, long-grain, parboil 125mL 105 2 23 0.4
Grain/Cereal Rice, wild, cooked 125mL 88 3 18 1.6
Grain/Cereal Roll, crusty (kaiser) 1 167 6 2 30 1.3
Grain/Cereal Roll, dinner, white 1 85 2 2 14 0.9
Grain/Cereal Roll, dinner, whole wheat 1 75 2 1 14 2.1
Grain/Cereal Roll, hamburger or hotdog, whi1 120 4 2 21 0.9
Grain/Cereal Roll, hamburger or hotdog, wh 1 113 4 3 19 1.6
Grain/Cereal Rusk toast 1 41 1 1 7 0.6
Grain/Cereal Rye flour, light 125mL 198 5 1 43 7.9
Grain/Cereal Rye wafers, plain 2 67 2 16 4.6
Grain/Cereal Saltine (oyster, soda, soup) 4 51 1 1 9 0.4
Grain/Cereal Saltine (oyster, soda, soup), un 4 52 1 1 9 0.4
Grain/Cereal Shredded Wheat, PostTM 1 biscuit 91 3 1 21 3.5
Grain/Cereal Shreddies, PostTM 175mL 138 4 1 32 4.4
Grain/Cereal Soy flour 125mL 174 25 1 20 9.2
Grain/Cereal Spaghetti, cooked 250mL 209 7 1 42 2.5
Grain/Cereal Spaghetti, whole wheat, cooke 250mL 183 8 1 39 4.8
Grain/Cereal Special K, Kellogg’sTM 250mL 94 4 18 0.3
Grain/Cereal Standard-type (snack-type) (Ri 4 60 1 3 7 0.2
Grain/Cereal Standard-type, reduced sodium4 60 1 3 7 0.2
Grain/Cereal Sugar Crisp, PostTM 250mL 103 1 1 24 0.8
Grain/Cereal Taco shell, baked (13cm diam) 1 shell 61 1 3 8 1.0
Grain/Cereal Tortilla, corn (15cm diam) 1 41 1 1 8 1.2
Grain/Cereal Tortilla, wheat (20cm diam) 1 159 4 3 27 1.6
Grain/Cereal Trix, General MillsTM 250mL 117 1 1 27 1.0
Grain/Cereal Waffle, homemade 1 103 3 4 14 0.5

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Grain/Cereal Waffle, plain, frozen, ready-to- 1 87 2 3 13 0.8
Grain/Cereal WeetabixTM 2 biscuits 130 4 1 29 4.4
Grain/Cereal Wheat bran 15mL 8 1 2 1.6
Grain/Cereal Wheat crackers 4 95 2 3 13 1.4
Grain/Cereal Wheat crackers, low fat 4 79 2 2 12 0.9
Grain/Cereal Wheat flour, all purpose 125mL 240 7 1 50 2.0
Grain/Cereal Wheat flour, bread 125mL 261 9 1 52 1.7
Grain/Cereal Wheat flour, cake 125mL 262 6 1 56 1.2
Grain/Cereal Wheat flour, whole grain 125mL 215 9 1 46 7.7
Grain/Cereal Wheat germ, toasted 15mL 27 2 1 4 1.1
Grain/Cereal Whole wheat crackers 4 71 1 3 11 1.7
Legumes/Nuts Almond butter 30mL 205 5 19 7 1.2
Legumes/Nuts Almonds, dried 60mL 208 8 18 7 4.2
Legumes/Nuts Almonds, oil roasted 60mL 242 8 22 7 4.2
Legumes/Nuts Almonds, roasted, salted 60mL 209 8 18 7 4.1
Legumes/Nuts Beans, baked, homemade 175mL 283 10 10 40 10.3
Legumes/Nuts Beans, baked, plain or vegetari 175mL 177 9 1 40 7.7
Legumes/Nuts Beans, baked, with pork, canne175mL 198 10 3 37 10.4
Legumes/Nuts Beans, black, canned, not drain175mL 162 11 1 29 12.2
Legumes/Nuts Beans, kidney, dark red, canned175mL 161 10 1 30 12.1
Legumes/Nuts Beans, navy, canned, not drain 175mL 219 15 1 40 9.9
Legumes/Nuts Beans, pinto, canned, not drain175mL 153 9 1 27 8.2
Legumes/Nuts Beans, refried, canned 175mL 175 10 2 29 9.9
Legumes/Nuts Beans, white, canned, not drai 175mL 227 14 1 43 9.3
Legumes/Nuts Black-eyed peas, canned, not d 175mL 137 8 1 24 5.9
Legumes/Nuts Brazil nuts, dried 60mL 233 5 24 4 2.7
Legumes/Nuts Cashew butter 30mL 190 6 16 9 0.6
Legumes/Nuts Cashews, roasted, salted 60mL 199 5 16 11 1.0
Legumes/Nuts Chickpeas (garbanzo beans), ca175mL 211 9 2 40 7.8
Legumes/Nuts Falafel, homemade 1 ball 57 2 3 5 1.3
Legumes/Nuts Flaxseeds, whole and ground 15mL 56 2 4 3 3.0
Legumes/Nuts Hazelnuts or filberts, dried 60mL 215 5 21 6 3.3
Legumes/Nuts Hummus, commercial 60mL 94 4 5 8 3.4
Legumes/Nuts Lentils, boiled, salted 175mL 170 13 1 29 6.2

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Legumes/Nuts Lentils, pink, boiled 175mL 190 14 1 32 5.9
Legumes/Nuts Macadamia nuts, roasted, salte60mL 243 3 26 4 2.7
Legumes/Nuts Meatless breaded chicken nugg2 168 15 9 6 3.1
Legumes/Nuts Meatless ground beef 75g 148 16 7 6 3.5
Legumes/Nuts Mixed nuts, oil roasted, salted 60mL 222 6 20 8 3.2
Legumes/Nuts Mixed nuts, roasted 60mL 206 6 18 9 3.1
Legumes/Nuts Mixed nuts, roasted, salted 60mL 206 6 18 9 3.1
Legumes/Nuts Peanut butter, chunk type, fat, 30mL 191 8 16 7 2.6
Legumes/Nuts Peanut butter, natural 30mL 184 7 16 7 2.5
Legumes/Nuts Peanut butter, smooth type, fat30mL 191 8 16 6 1.8
Legumes/Nuts Peanut butter, smooth type, lig30mL 190 9 12 13 1.9
Legumes/Nuts Peanuts, all types, shelled, oil- 60mL 219 10 19 6 2.7
Legumes/Nuts Peanuts, all types, shelled, roas60mL 217 9 18 8 3.0
Legumes/Nuts Peas, split, boiled 175mL 171 12 1 31 4.2
Legumes/Nuts Pecans, dried 60mL 173 2 18 3 2.4
Legumes/Nuts Pine nuts, pignolia, dried 60mL 230 5 23 4 1.3
Legumes/Nuts Pistachios, shelled, roasted, sal 60mL 177 7 14 8 3.2
Legumes/Nuts Pumpkin and squash seeds, kern
60mL 189 9 16 6 1.4
Legumes/Nuts Sesame butter, tahini 30mL 181 5 16 6 2.8
Legumes/Nuts Soy patty 1 136 15 6 5 3.2
Legumes/Nuts Soybeans, boiled 175mL 220 21 11 13 8.0
Legumes/Nuts Sunflower seed kernels, roasted60mL 189 6 16 8 2.9
Legumes/Nuts Tofu, regular, firm and extra fi 150g 189 21 11 3 0
Legumes/Nuts Tofu, silken, soft 150g 83 7 4 4 0.2
Legumes/Nuts Vegetable patty 1 138 18 4 7 5.7
Legumes/Nuts Vegetarian luncheon meat 4 slices 106 10 6 2 0
Legumes/Nuts Walnuts, dried 60mL 166 4 17 3 1.7
Legumes/Nuts Wiener, meatless 1 107 9 6 4 1.8
Meat/Poultry Back bacon, pork, grilled 2 slices 87 11 4 1
Meat/Poultry Bacon, pork, broiled, pan-fried 3 slices 130 9 10
Meat/Poultry Bacon, pork, broiled, pan-fried 3 slices 130 9 10
Meat/Poultry Bear, simmered 75g 194 24 10 0
Meat/Poultry Beaver, roasted 75g 95 20 1 0
Meat/Poultry Beef, Blade roast, lean + fat, br 75g 200 26 10 0

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Meat/Poultry Beef, Blade steak, lean + fat, br 75g 227 23 14 0
Meat/Poultry Beef, Composite, roast, lean + 75g 181 24 8 0
Meat/Poultry Beef, Composite, steak, lean + 75g 196 25 9 0
Meat/Poultry Beef, Cross rib roast, lean + fat,75g 197 27 9 0
Meat/Poultry Beef, Eye of round roast, lean +75g 148 24 5 0
Meat/Poultry Beef, Eye of round steak, lean +75g 171 28 5 0
Meat/Poultry Beef, Flank steak, lean + fat, br 75g 184 25 8 0
Meat/Poultry Beef, Ground, extra lean, crumb75g 167 23 8 0
Meat/Poultry Beef, Ground, lean, crumbled, p75g 194 22 11 0
Meat/Poultry Beef, Ground, medium, crumble75g 214 22 13 0
Meat/Poultry Beef, Ground, regular, crumbled75g 243 22 17 0
Meat/Poultry Beef, Inside (top) round roast, l75g 133 24 3 0
Meat/Poultry Beef, Inside (top) round steak, l75g 175 30 5 0
Meat/Poultry Beef, Outside (bottom) round roa
75g 158 25 5 0
Meat/Poultry Beef, Outside (bottom) round ste
75g 195 29 8 0
Meat/Poultry Beef, Rib eye steak, lean + fat, 75g 230 20 16 0
Meat/Poultry Beef, Rib steak, lean + fat, broi 75g 232 23 15 0
Meat/Poultry Beef, Rump roast, lean + fat, br75g 164 21 8 0
Meat/Poultry Beef, Short ribs, lean + fat, si 75g 309 17 26 0
Meat/Poultry Beef, Sirloin tip roast, lean + fa 75g 156 25 5 0
Meat/Poultry Beef, Standing rib roast, lean + 75g 237 21 16 0
Meat/Poultry Beef, Stewing beef, lean, simm 75g 183 28 7 0
Meat/Poultry Beef, Strip loin (New York) steak75g 191 23 10 0
Meat/Poultry Beef, T-Bone (Porterhouse) steak
75g 216 22 13 0
Meat/Poultry Beef, Tenderloin, steak, lean + f75g 170 24 7 0
Meat/Poultry Beef, Top sirloin steak, lean + fa75g 146 21 6 0
Meat/Poultry Bison, roasted 75g 107 21 2 0
Meat/Poultry Bologna (baloney), beef and po2 slices 153 7 13 3
Meat/Poultry Bologna (baloney), beef and por2 slices 129 6 11 1
Meat/Poultry Bologna (baloney), chicken 2 slices 127 7 9 4
Meat/Poultry Caribou (reindeer), roasted 75g 122 24 2 0
Meat/Poultry Chicken, broiler, breast, meat a75g 142 19 7 0
Meat/Poultry Chicken, broiler, breast, meat, 75g 119 25 2 0
Meat/Poultry Chicken, broiler, drumstick, me75g 161 16 10 0

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Meat/Poultry Chicken, broiler, drumstick, me75g 127 19 5 0
Meat/Poultry Chicken, broiler, flesh and skin, 75g 179 20 10 0
Meat/Poultry Chicken, broiler, flesh, roasted 75g 143 22 6 0
Meat/Poultry Chicken, broiler, thigh, meat an75g 187 15 14 0
Meat/Poultry Chicken, broiler, thigh, meat, r 75g 127 19 5 0
Meat/Poultry Chicken, broiler, wing, meat and75g 218 20 15 0
Meat/Poultry Chicken, broilers or fryers, bre 100g 110 23 1 0 0.0
Meat/Poultry Chicken, canned, flaked 60mL 89 9 5
Meat/Poultry Chicken, cornish game hens, fle75g 195 17 14 0
Meat/Poultry Chicken, ground, lean, cooked 75g 153 16 9 0
Meat/Poultry Corned beef, brisket, cooked 2 slices 101 11 6 1
Meat/Poultry Cottage roll, pork, lean and fat, 2 slices 69 9 3 1
Meat/Poultry Creton 30mL 193 5 19
Meat/Poultry Deer (venison), roasted 75g 119 23 2 0
Meat/Poultry Deli meat, beef, thin sliced 4 slices 83 11 4
Meat/Poultry Deli meat, chicken breast roll 2 slices 75 8 4 1
Meat/Poultry Deli meat, chicken breast, low f2 slices 48 10 1
Meat/Poultry Deli meat, ham, extra lean (5% 2 slices 62 10 2 1
Meat/Poultry Deli meat, ham, regular (11% fa2 slices 91 9 5 2
Meat/Poultry Deli meat, mock chicken, loave 2 slices 147 7 12 2
Meat/Poultry Deli meat, turkey breast 2 slices 63 8 2 4
Meat/Poultry Duck, domesticated, roasted 75g 253 14 21 0
Meat/Poultry Duck, wild, cooked 75g 128 23 3 0
Meat/Poultry Emu, inside drum, broiled 75g 117 24 2 0
Meat/Poultry Goat, roasted 75g 107 20 2 0
Meat/Poultry Goose, domesticated, flesh, ro 75g 179 22 10 0
Meat/Poultry Goose, wild (Canada goose), fle75g 150 23 6 0
Meat/Poultry Ham, extra lean, canned 2 slices 62 9 2
Meat/Poultry Ham, flaked, canned 60mL 48 6 3
Meat/Poultry Ham, lean and regular, roasted 75g 124 16 6
Meat/Poultry Ham, lean, canned 2 slices 81 10 4 0
Meat/Poultry Ham, lean, roasted 75g 118 19 4 1
Meat/Poultry Heart, beef, simmered 75g 124 21 4
Meat/Poultry Horsemeat, roasted 75g 131 21 5 0

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Meat/Poultry Kidney, beef, simmered 75g 119 20 3 0
Meat/Poultry Kielbasa (Kolbassa), pork and b 1 piece 124 9 9 2
Meat/Poultry Lamb, American, fresh, foreshan75g 182 21 10 0
Meat/Poultry Lamb, American, fresh, ground,75g 212 19 15 0
Meat/Poultry Lamb, American, fresh, leg, who75g 194 19 12 0
Meat/Poultry Lamb, American, fresh, loin, lea75g 232 17 18 0
Meat/Poultry Lamb, American, fresh, rib, lean75g 269 16 22 0
Meat/Poultry Lamb, American, fresh, shoulder75g 207 17 15 0
Meat/Poultry Lamb, New Zealand, frozen, com
75g 203 19 13 0
Meat/Poultry Lamb, New Zealand, frozen, fore75g 194 20 12 0
Meat/Poultry Lamb, New Zealand, frozen, leg,75g 176 19 10 0
Meat/Poultry Lamb, New Zealand, frozen, loin,
75g 222 18 16 0
Meat/Poultry Lamb, New Zealand, frozen, rib,75g 238 15 19 0
Meat/Poultry Lamb, New Zealand, frozen, shou
75g 257 22 18 0
Meat/Poultry Liver sausage (liverwurst), pork30mL 93 4 8 1
Meat/Poultry Liver, beef, pan-fried 75g 131 20 4 4
Meat/Poultry Liver, chicken, pan-fried 75g 129 19 5 1
Meat/Poultry Liver, veal, pan-fried 75g 145 21 5 3
Meat/Poultry Moose, roasted 75g 121 26 1 0
Meat/Poultry Narwhal skin (muktuk), raw 90g 119 20 4 0
Meat/Poultry Ostrich, inside strip, cooked 75g 123 22 3 0
Meat/Poultry Pastrami, beef 2 slices 74 10 3 1
Meat/Poultry Pate, liver, canned 30mL 84 4 7
Meat/Poultry Pepperoni, pork, beef 10 slices 252 11 22 2
Meat/Poultry Pork, Back ribs, lean + fat, roas 75g 274 21 20 0
Meat/Poultry Pork, Centre cut, loin, chop, lea75g 180 22 10 0
Meat/Poultry Pork, Centre cut, loin, chop, lea75g 208 22 12 0
Meat/Poultry Pork, Ground, lean, pan-fried 75g 175 19 11 0
Meat/Poultry Pork, Ground, medium, pan-fri 75g 224 18 16 0
Meat/Poultry Pork, Leg, butt end, lean + fat, 75g 189 22 11 0
Meat/Poultry Pork, Loin, rib end, lean + fat, b75g 197 22 12 0
Meat/Poultry Pork, Loin, rib end, lean + fat, p75g 199 20 13 0
Meat/Poultry Pork, Shoulder, butt, lean + fat,75g 198 19 13 0
Meat/Poultry Pork, Shoulder, whole, lean + fa75g 219 17 16 0

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Meat/Poultry Pork, Spareribs, lean + fat, brai 75g 251 20 18 0
Meat/Poultry Pork, Tenderloin, lean, roasted 75g 108 21 2 0
Meat/Poultry Ptarmigan, flesh, cooked 75g 116 23 2 0
Meat/Poultry Rabbit, composite cuts, roasted75g 148 22 6 0
Meat/Poultry Salami, beef and pork 2 slices 118 6 9 2
Meat/Poultry Salami, pork and beef, dry or h 5 slices 185 12 15 1
Meat/Poultry Salami, pork and beef, reduced 2 slices 182 7 14 7
Meat/Poultry Sausage, Bratwurst, pork, cook 1 184 11 14 2
Meat/Poultry Sausage, breakfast, pork and b 1 51 2 5
Meat/Poultry Sausage, breakfast, pork, cook 1 35 2 3
Meat/Poultry Sausage, Italian, pork, cooked 1 258 14 20 3
Meat/Poultry Sausage, turkey, cooked 1 147 18 8 0
Meat/Poultry Seal meat, boiled 75g 129 26 2 0
Meat/Poultry Spruce grouse, flesh, cooked 75g 99 20 2 0
Meat/Poultry Summer sausage, beef 2 slices 188 9 17
Meat/Poultry Thymus, veal, braised 75g 94 17 2 0
Meat/Poultry Tongue, beef, canned or pickle 75g 200 14 15
Meat/Poultry Turkey, canned, flaked 60mL 50 6 3
Meat/Poultry Turkey, dark meat and skin, roa75g 162 17 9 0
Meat/Poultry Turkey, dark meat, roasted 75g 139 19 6 0
Meat/Poultry Turkey, ground, cooked 75g 176 21 10 0
Meat/Poultry Turkey, light meat and skin, ro 75g 143 21 4 0
Meat/Poultry Turkey, light meat, roasted 75g 116 21 2 0
Meat/Poultry Veal, Composite cuts, lean + fa 75g 173 23 9 0
Meat/Poultry Veal, Cutlets, grain-fed, pan-fri 75g 136 27 2 0
Meat/Poultry Veal, Cutlets, milk-fed, pan-frie 75g 142 28 2 0
Meat/Poultry Veal, Ground, broiled 75g 129 18 6 0
Meat/Poultry Veal, Leg, lean + fat, breaded, p75g 171 20 7 7
Meat/Poultry Veal, Leg, lean + fat, roasted 75g 120 21 3 0
Meat/Poultry Veal, Loin, lean + fat, roasted 75g 163 19 9 0
Meat/Poultry Veal, Shoulder, whole, lean + fa75g 142 23 5 0
Meat/Poultry Veal, Stewing meat, lean, brais 75g 141 26 3 0
Meat/Poultry Vienna sausage (cocktail), beef 3 110 5 9 1
Meat/Poultry Wiener (frankfurter), beef 1 104 5 8 2

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Meat/Poultry Wiener (frankfurter), beef and 1 107 5 9 2
Meat/Poultry Wiener (frankfurter), beef and p1 58 4 4 2
Meat/Poultry Wiener (frankfurter), chicken 1 93 4 7 2
Miscellaneous Bacon bits, simulated meat 15mL 34 2 0.3 2 2
Miscellaneous Cream cheese dip 30mL 108 2 5.8 1 11
Miscellaneous Gravy, beef, canned 60mL 31 2 0.7 3 1
Miscellaneous Gravy, beef, dehydrated, prepa60mL 20 1 0.2 3 1
Miscellaneous Gravy, chicken, canned 60mL 48 1 0.9 3 3
Miscellaneous Gravy, chicken, dehydrated, pr 60mL 22 1 0.2 4 1
Miscellaneous Gravy, turkey, canned 60mL 31 2 0.4 3 1
Miscellaneous Gravy, unspecified, dehydrated60mL 22 1 0.2 4 1
Miscellaneous Ketchup 15mL 15 4
Miscellaneous Mustard 15mL 11 1 1 1
Miscellaneous Olives, pickled, canned or bottl 4 23 0.3 1 2
Miscellaneous Olives, ripe, canned, jumbo 2 13 0.1 1 1
Miscellaneous Onion dip 30mL 50 1 2.5 3 4
Miscellaneous Pickle relish, sweet 15mL 20 5
Miscellaneous Pickles, cucumber, dill 1 medium pi 12 3
Miscellaneous Pickles, cucumber, sweet, slices4 33 9
Miscellaneous Salsa 15mL 5 1
Miscellaneous Sauce, barbecue 15mL 12 2
Miscellaneous Sauce, cheese, dehydrated, pre60mL 81 5 2.1 7 4
Miscellaneous Sauce, cranberry, canned, swe 60mL 106 27
Miscellaneous Sauce, nacho cheese, ready-to-60mL 121 5 4.3 3 10
Miscellaneous Sauce, soy 15mL 7 1
Miscellaneous Sauce, steak (HPTM, A1TM) 15mL 9 2
Miscellaneous Sauce, sweet and sour 15mL 20 0.1 4
Miscellaneous Sauce, teriyaki 15mL 15 1 0 3 0
Miscellaneous Sauce, white, medium, homema60mL 89 2 1.7 6 6
Miscellaneous Spinach dip 30mL 74 1 1.6 2 7
Mixed Dishes Beef pot pie, commercial, indiv 1 serving 638 18 38 57 2.0
Mixed Dishes Beef stew 250mL 168 18 4 14 1.8
Mixed Dishes Burrito with beans and cheese 1 189 8 6 27 3.8
Mixed Dishes Burrito with beef, cheese and ch1 316 20 12 32 2.2

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Mixed Dishes Butter chicken 250mL 368 28 23 13 1.5
Mixed Dishes Chicken fajita 1 fajita 350 19 8 50 4.1
Mixed Dishes Chicken pot pie, commercial, in1 serving 494 21 29 37 3.1
Mixed Dishes Club sandwich 1 558 32 26 47 2.8
Mixed Dishes Lasagna with meat (7.5cm x 9c 1 piece 364 22 14 37 2.4
Mixed Dishes Lasagna, vegetarian (7.5cm x 9 1 piece 355 19 11 46 2.9
Mixed Dishes Macaroni and cheese (Kraft Di 250mL 395 11 17 49 2.0
Mixed Dishes Macaroni casserole with beef 250mL 319 23 10 32 1.9
Mixed Dishes Nachos with cheese 15-20nachos 346 9 19 36 4.1
Mixed Dishes Pad Thaï 250mL 220 15 6 26 1.5
Mixed Dishes Poutine 250mL 380 13 26 25 1.9
Mixed Dishes Quesadilla with meat 1 627 31 38 40 2.5
Mixed Dishes Salads, Caesar 250mL 179 5 15 7 1.7
Mixed Dishes Salads, Caesar, with chicken 500mL 491 41 31 12 3.7
Mixed Dishes Salads, Garden 250mL 47 1 4 4 0.9
Mixed Dishes Salads, Greek 250mL 139 4 13 4 1.1
Mixed Dishes Salads, Pasta, with vegetables 250mL 245 5 10 33 2.2
Mixed Dishes Samosa, vegetarian 2 306 5 18 32 2.1
Mixed Dishes Sandwiches, Egg salad 1 479 14 35 27 1.2
Mixed Dishes Sandwiches, Ham 1 260 13 10 28 2.1
Mixed Dishes Sandwiches, Hot chicken sandw1 388 40 10 31 1.7
Mixed Dishes Sandwiches, Roast beef 1 346 22 14 33 2.5
Mixed Dishes Sandwiches, Salmon salad 1 340 16 16 33 1.7
Mixed Dishes Sandwiches, Tuna salad 1 371 20 18 33 1.7
Mixed Dishes Shepherd’s pie 250mL 389 17 17 40 3.1
Mixed Dishes Spaghetti with cream sauce 250mL 250 9 2 47 1.9
Mixed Dishes Spaghetti with meat sauce 250mL 401 19 14 50 4.9
Mixed Dishes Stir fry with beef 250mL 290 22 14 20 2.2
Mixed Dishes Stir fry with chicken 250mL 255 18 17 8 1.5
Mixed Dishes Stir fry with tofu 250mL 183 14 10 10 1.4
Mixed Dishes Sushi with fish 4 164 5 35 0.8
Mixed Dishes Sushi with vegetables, no fish 4 122 2 27 0.5
Mixed Dishes Sweet and sour meatballs 6 472 26 26 33 0.7
Mixed Dishes Taco salad 250mL 193 12 11 13 2.0

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Mixed Dishes Tourtiere, homemade (20cm di1/6 307 15 17 23 1.2
Snacks Air-popped 250mL 32 1 7 1.3
Snacks Banana chips 10 chips 73 5 8 1.1
Snacks Beef jerky (22cm long) 1 stick 81 7 5 2 0.4
Snacks Beer nuts 10 nuts 186 8 14 10 2.2
Snacks Bits and bites snack bites (Bits 125mL 132 4 4 21 1.9
Snacks Caramel-coated 250mL 160 1 5 29 1.9
Snacks Corn-based puffs or twists, ch 250mL 205 3 13 20 0.4
Snacks Fruit leather bar (Fruit to GoTM1 bar 49 1 11 0.5
Snacks Microwave, low fat and reduced250mL 34 1 1 6 1.1
Snacks Oil-popped, regular and micro 250mL 58 1 3 7 1.2
Snacks Potato chips made from dried p17 chips 156 2 11 14 1.0
Snacks Potato chips, baked, plain 1 small bag 202 2 8 31 2.1
Snacks Potato chips, flavoured 1 small bag 211 3 14 23 1.9
Snacks Potato chips, plain 1 small bag 230 3 15 21 1.6
Snacks Pretzels, hard, plain, salted 10 sticks 19 4 0.2
Snacks Pretzels, hard, plain, unsalted 10 sticks 19 4 0.2
Snacks Rice cakes, plain 1 35 1 7 0.4
Snacks Sesame sticks, salted 60mL 75 2 5 6 0.4
Snacks Soybeans, roasted, salted 60mL 205 15 11 15 7.7
Snacks Tortilla chips, nacho flavoured 1 small bag 249 4 13 31 2.7
Snacks Tortilla chips, plain 26 small 234 3 12 29 3.0
Snacks Trail mix, regular 60mL 176 5 11 17 2.5
Snacks Trail mix, tropical 60mL 144 2 6 23 2.4
Soups Beef noodle, Condensed, prepa250mL 88 5 3 9 0.8
Soups Beef or chicken, broth/bouillon250mL 18 3 1 0
Soups Beef, chunky, Ready-to-serve 250mL 180 12 5 21 1.5
Soups Chicken broth, Condensed, pre 250mL 41 5 1 1 0
Soups Chicken noodle, chunky, Ready-250mL 185 13 6 18 4.1
Soups Chicken noodle, Condensed, pr250mL 79 4 3 10 0.8
Soups Chicken noodle, Dehydrated, p 250mL 58 2 1 9 0.3
Soups Chicken noodle, Homemade 250mL 135 19 3 7 0.9
Soups Chicken noodle, low fat, reduce250mL 105 9 2 13 2.1
Soups Chicken vegetable, chunky, Rea250mL 175 13 5 20 0.9

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Soups Clam chowder, Manhattan, Rea250mL 142 8 4 20 3.0
Soups Clam chowder, New England, Co250mL 157 10 5 18 1.6
Soups Cream of chicken, Condensed, 250mL 189 8 10 16 0.3
Soups Cream of mushroom, Condensed
250mL 202 6 13 16 0.5
Soups Cream of mushroom, Condensed
250mL 137 2 9 10 0.5
Soups Cream of mushroom, reduced sa
250mL 134 6 5 17 0.8
Soups Cream of tomato, Condensed, p250mL 155 6 5 24 1.3
Soups Cream of vegetable, Homemad250mL 62 5 2 7 0.8
Soups French onion, Homemade 250mL 204 10 6 28 1.9
Soups Lentil, Homemade 250mL 193 12 5 27 5.1
Soups Minestrone, chunky, Ready-to- 250mL 134 5 3 22 6.1
Soups Minestrone, Dehydrated, prepa250mL 83 5 2 13 0.8
Soups Onion, Dehydrated, prepared w250mL 29 1 1 5 0.8
Soups Ramen noodles, chicken flavour250mL 162 3 8 20 6.2
Soups Split pea with ham, chunky, Re 250mL 195 12 4 28 4.1
Soups Split pea with ham, Homemade250mL 190 13 2 31 3.8
Soups Tomato vegetable, Dehydrated,250mL 56 2 1 10 0.5
Soups Tomato, Condensed, prepared 250mL 90 2 2 18 1.2
Soups Tomato, reduced salt, Condens250mL 90 2 2 19 0.5
Soups Vegetable, chunky, Ready-to-se250mL 129 4 4 20 1.3
Soups Vegetable, Homemade 250mL 49 3 1 8 1.4
Soups Vegetables with beef, Condens 250mL 83 6 2 11 0.7
Soups Vegetarian vegetable, Condens250mL 76 2 2 13 0.5
Sweets Almonds, chocolate covered 10 180 4 12 15 1.4
Sweets Brown sugar 5mL 18 0 0 5 0
Sweets Butterscotch 1 piece 21 5 0
Sweets Candy, chocolate covered, swee1 piece 29 1 2 2 0.2
Sweets Caramel 4 154 2 3 31 0.5
Sweets Caramel coated cookies, chocol1 package 289 3 14 38 0.6
Sweets Caramel with nuts, chocolate c 2 132 3 6 17 1.2
Sweets Caramel, chocolate covered (R 1 bar 246 3 11 35 0.5
Sweets Chewing gum 1 stick 7 0 2 0.1
Sweets Chewing gum, sugarless 1 stick 5 0 2
Sweets Chocolate covered wafer (Kit K 1 bar 218 3 11 27 0.4

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Sweets Chocolate ice milk bar (Fudgesi 1 65 3 14 0.9
Sweets Chocolate malt-nougat and car 1 bar 245 3 9 42 1.0
Sweets Chocolate mousse, homemade 125mL 203 4 14 14 0.5
Sweets Chocolate syrup, thin type 15mL 110 1 26 1.0
Sweets Chocolate topping, fudge-type 30mL 135 2 3 24 1.1
Sweets Chocolate, candy coated (M&M1 package 201 2 9 27 1.1
Sweets Chocolate, semisweet, bars or c60mL 204 2 13 27 2.5
Sweets Coconut candy, chocolate cov 1 bar 235 2 13 29 2.5
Sweets Corn syrup 15mL 59 0 0 16 0
Sweets Double fruit jam type spread 15mL 42 10 0.5
Sweets Double fruit jam type spread, 15mL 23 5 0.4
Sweets Fondant, chocolate covered (Af2 pieces 59 2 13 0.3
Sweets Frozen yogourt, chocolate 125mL 116 3 3 20 1.2
Sweets Frozen yogourt, vanilla 125mL 124 3 4 18 0
Sweets Fruit and juice bar 1 63 1 16 0.8
Sweets Fruit leather 1 roll 52 12 0.5
Sweets Fudge, caramel and nuts, choc 1 bar 289 5 14 41 1.3
Sweets Fudge, chocolate, homemade 1 piece 70 2 13 0.3
Sweets Fudge, vanilla, homemade 1 piece 84 1 18 0
Sweets Gelatin dessert, calorie-reduce 125mL 25 1 0 5 0
Sweets Gelatin dessert, prepared (Jell 125mL 88 2 0 20 0
Sweets Gumdrops 10 pieces 143 0 0 36
Sweets Hard candy 1 24 0 6 0
Sweets Hard candy, reduced sugar 1 11 0 0 3 0
Sweets Honey 5mL 22 0 6
Sweets Ice cream cone, vanilla, chocol 1 222 5 14 23 1.9
Sweets Ice cream cone, vanilla, soft se 1 266 7 7 43 0.6
Sweets Ice cream sandwich 1 143 3 6 22 0.9
Sweets Ice cream, chocolate 125mL 151 3 8 20 0.8
Sweets Ice cream, dairy free 125mL 237 4 16 21 0.8
Sweets Ice cream, strawberry 125mL 134 2 6 19 0.6
Sweets Ice cream, vanilla, low fat 125mL 117 5 2 20 0
Sweets Ice cream, vanilla, low fat, as 125mL 106 3 5 15 0.5
Sweets Ice cream, vanilla, premium 125mL 282 4 18 25 0

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Sweets Ice cream, vanilla, regular 125mL 153 3 8 18 0.5
Sweets Icing sugar (powdered) 5mL 10 0 2 0
Sweets Jams and preserves 15mL 56 14 0.2
Sweets Jelly 15mL 56 15 0.2
Sweets Jellybeans 10 beans 105 0 26 0.1
Sweets Licorice, strawberry (Twizzlers 3 strips 132 1 1 30 0
Sweets Maple syrup 15mL 55 0 14 0
Sweets Marmalade 15mL 50 0 13 0.1
Sweets Marshmallows 1 23 6
Sweets Milk chocolate and crisped ric 1 bar 209 2 11 26 1.0
Sweets Milk chocolate, bars or chips 1 bar 268 4 15 30 1.7
Sweets Molasses 15mL 62 0 16 0
Sweets Pancake syrup 15mL 47 0 0 12 0.1
Sweets Peanut butter cups (Reese’sTM3 cups 263 5 16 28 1.8
Sweets Peanuts, chocolate covered 10 208 5 13 20 1.9
Sweets Pie filling, cherry, canned 30mL 29 7 0.2
Sweets Popsicles 1 54 0 0 14 0
Sweets Raisins, chocolate covered (Gl 10 pieces 39 1 7 0.4
Sweets Sesame crunch (sesame snap) 4 pieces 181 4 12 18 2.8
Sweets Sherbet, orange 125mL 113 1 2 24 2.6
Sweets SkittlesTM 10 candies 43 10 0
Sweets Soft serve ice cream with Oreo 1 small 575 13 20 89 1.9
Sweets Spread, chocolate hazelnut (Nu30mL 203 2 11 23 2.0
Sweets Sugar substitute, aspartame (E 1 packet 4 0 1 0
Sweets Sugar substitute, sucralose (S 5mL 2 0 0 0
Sweets Toffee 1 piece 67 4 8 0
Sweets Toffee, chocolate covered (Sko 1 bar 209 1 13 24 0.5
Sweets Topping or spread, butterscotc 30mL 105 1 27 0.4
Sweets Topping, strawberry 30mL 110 29 0.3
Sweets White sugar (granulated) 5mL 16 0 0 4 0
Vegetables Alfalfa sprouts, raw 60mL 2 0.2
Vegetables Artichoke hearts, canned in wa 1 heart 13 1 3 1.0
Vegetables Artichoke hearts, marinated in o1 heart 27 1 2 3 1.0
Vegetables Artichoke, boiled, drained 1 medium 60 4 13 4.7

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Vegetables Asparagus, canned, drained 6 spears 21 2 1 3 1.5
Vegetables Asparagus, fresh or frozen, boil6 spears 18 2 3 1.6
Vegetables Bean sprouts, stir-fried 125mL 33 3 7 1.2
Vegetables Beans, lima, frozen, boiled, dra 125mL 100 6 18 4.0
Vegetables Beans, snap (green, yellow, Ital 125mL 14 1 3 1.5
Vegetables Beans, snap (green, yellow, Itali125mL 22 1 5 1.9
Vegetables Beets, pickled, sliced, not drain 125mL 78 1 20 2.2
Vegetables Beets, sliced, boiled, drained 125mL 40 2 9 1.8
Vegetables Beets, sliced, canned, drained 125mL 28 1 6 1.9
Vegetables Belgium endive, raw 1 endive 9 2 1.6
Vegetables Bok Choy, Pak-Choi, shredded, 125mL 11 1 2 0.9
Vegetables Broccoli, chopped, boiled, drai 125mL 29 2 6 2.0
Vegetables Broccoli, chopped, raw 125mL 16 1 3 1.1
Vegetables Broccoli, frozen spears, boiled, 125mL 27 3 5 2.3
Vegetables Brussels sprouts, fresh or froze 4 sprouts 33 3 6 3.2
Vegetables Cabbage, green, shredded, boil125mL 17 1 4 1.3
Vegetables Cabbage, green, shredded, raw125mL 9 1 2 0.7
Vegetables Cabbage, red, shredded, raw 125mL 11 1 3 0.8
Vegetables Carrot juice 125mL 50 1 12 1.0
Vegetables Carrots, baby, raw 8 28 1 7 1.4
Vegetables Carrots, fresh or frozen, boiled 125mL 28 1 6 1.9
Vegetables Carrots, raw 1 medium 25 1 6 1.5
Vegetables Cauliflower, pieces, boiled, dra 125mL 15 1 3 1.8
Vegetables Cauliflower, pieces, raw 125mL 13 1 3 0.9
Vegetables Celery, raw 1 stalk 6 1 0.6
Vegetables Coleslaw with dressing, home 125mL 44 1 2 8 1.0
Vegetables Corn, sweet, canned, cream sty125mL 97 2 1 25 1.8
Vegetables Corn, sweet, canned, niblets 125mL 88 3 1 22 2.3
Vegetables Corn, sweet, on or off cob, fres 125mL 82 3 1 19 2.0
Vegetables Cucumber, peeled, raw 4 slices 3 1 0.2
Vegetables Edamame 125mL 100 9 4 8 4.3
Vegetables Eggplant, pieces, boiled, draine125mL 18 5 1.3
Vegetables Fiddleheads, frozen, boiled 125mL 33 4 6 0.9
Vegetables Fireweed leaves, raw 125mL 13 1 2 1.3

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Vegetables Hearts of palm, canned 2 18 2 3 1.6
Vegetables Kale, chopped, boiled, drained 125mL 19 1 4 1.4
Vegetables Leeks, chopped, boiled, drained125mL 17 4 0.5
Vegetables Lettuce, Boston, shredded 250mL 8 1 1 0.6
Vegetables Lettuce, iceberg, shredded 250mL 8 1 2 0.7
Vegetables Lettuce, looseleaf, shredded 250mL 9 1 2 0.8
Vegetables Lettuce, romaine, shredded 250mL 10 1 2 1.2
Vegetables Lettuce, spring mix (mesclun) 250mL 12 1 2 1.1
Vegetables Mushrooms, pieces, canned, dr125mL 21 2 4 2.3
Vegetables Mushrooms, portobello, grilled125mL 30 4 1 4 1.9
Vegetables Mushrooms, raw 3 medium 12 2 2 0.6
Vegetables Mushrooms, shiitake, sliced, stir125mL 27 2 4 2.1
Vegetables Mushrooms, white, sliced, stir-f125mL 15 2 2 1.0
Vegetables Onions, green (scallion), raw 1 medium 5 1 0.4
Vegetables Onions, yellow, chopped, raw 60mL 17 4 0.6
Vegetables Onions, yellow, chopped, saute125mL 61 5 4 0.8
Vegetables Parsnip, sliced, boiled, drained 125mL 59 1 14 2.7
Vegetables Peas, green, canned, drained 125mL 62 4 11 4.0
Vegetables Peas, green, frozen, boiled, dra 125mL 66 4 12 3.7
Vegetables Peas, snowpeas, boiled, draine 125mL 36 3 6 2.4
Vegetables Peas, snowpeas, raw 10 14 1 3 0.6
Vegetables Pepper, jalapeno, raw 1 4 1 0.4
Vegetables Pepper, sweet, green, raw 1/2 16 1 4 1.2
Vegetables Pepper, sweet, green, sauteed 125mL 95 1 9 3 1.3
Vegetables Pepper, sweet, red, raw 1/2 15 1 4 0.8
Vegetables Pepper, sweet, red, sauteed 125mL 99 1 9 5 1.3
Vegetables Pepper, sweet, yellow, raw 1/2 25 1 6 0.8
Vegetables Pepper, sweet, yellow, sauteed125mL 36 1 2 5 0.6
Vegetables Potato salad, homemade 125mL 205 4 15 14 1.4
Vegetables Potato, baked, flesh 1 145 3 34 3.4
Vegetables Potato, baked, flesh and skin 1 161 4 37 3.8
Vegetables Potato, boiled without skin 1 116 2 27 1.9
Vegetables Potato, boiled, flesh and skin 1 129 3 30 2.5
Vegetables Potato, canned, drained 4 84 2 19 1.3

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Vegetables Potato, microwaved, flesh and 1 212 5 49 5.1
Vegetables Potato, microwaved, peeled aft1 156 3 36 3.4
Vegetables Potatoes, French fried, frozen 20 strips 96 2 4 15 1.6
Vegetables Potatoes, hashed brown, plain, 125mL 180 3 9 23 1.8
Vegetables Potatoes, mashed, dried, with 125mL 107 3 4 15 1.1
Vegetables Potatoes, mashed, homemade w
125mL 116 2 4 19 2.2
Vegetables Potatoes, scalloped, from mix 125mL 120 3 5 16 1.0
Vegetables Potatoes, scalloped, homemad 125mL 111 4 5 14 2.5
Vegetables Pumpkin, canned 125mL 44 1 10 3.8
Vegetables Radicchio, chopped 125mL 5 1 0.2
Vegetables Radishes 3 medium 2 0.2
Vegetables Rutabaga (yellow turnip), diced,125mL 35 1 8 1.6
Vegetables Sauerkraut, canned, not draine 125mL 14 1 3 1.9
Vegetables Seaweed, dulse, dried 60mL 8 1 1 0.1
Vegetables Spinach, boiled, drained 125mL 22 3 4 2.3
Vegetables Spinach, chopped, raw 250mL 7 1 1 0.7
Vegetables Squash, acorn, cubed, baked 125mL 61 1 16 2.1
Vegetables Squash, butternut, cubed, bake125mL 43 1 11 1.8
Vegetables Squash, spaghetti, baked 125mL 22 1 5 0.9
Vegetables Sweet potato, baked, peeled af1/2 51 1 12 1.9
Vegetables Sweet potato, boiled without sk1/2 57 1 13 1.9
Vegetables Swiss chard, chopped, boiled, d125mL 18 2 4 1.9
Vegetables Tomato clam cocktail 125mL 61 1 14 0.5
Vegetables Tomato juice 125mL 22 1 5 0.9
Vegetables Tomato juice, without added sa125mL 31 1 8 0.7
Vegetables Tomato sauce for spaghetti, ca 125mL 143 2 6 21 1.9
Vegetables Tomato sauce, canned 125mL 41 2 10 1.9
Vegetables Tomatoes, canned, stewed 125mL 35 1 8 1.4
Vegetables Tomatoes, canned, whole 125mL 22 1 5 1.0
Vegetables Tomatoes, raw 1 22 1 5 1.5
Vegetables Tomatoes, sun-dried 1 piece 5 1 0.2
Vegetables Tomatoes, sun-dried, packed in1 piece 6 1 0.2
Vegetables Turnip (white turnip), cubed, bo125mL 18 1 4 1.6
Vegetables Vegetable juice cocktail 125mL 24 1 6 0.7

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Vegetables Vegetable juice cocktail, low s 125mL 28 1 6 1.0
Vegetables Vegetables, Asian mix (broccoli125mL 29 1 6 1.8
Vegetables Vegetables, broccoli and caulifl 125mL 22 2 4 2.4
Vegetables Vegetables, mixed (corn, lima be
125mL 63 3 13 2.8
Vegetables Vegetables, peas and carrots, c 125mL 51 3 11 2.7
Vegetables Zucchini, raw, slices 4 6 1 0.4
Vegetables Zucchini, sliced, boiled, drained125mL 15 1 4 1.3

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