Nutrition.csv

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)
 Chickpea flour , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 15mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 15mL ,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
 Bagel- plain (10cm 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 (17cm 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 (17cm 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
 Bread stick- plain (19cm X 2cm) ,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 , 125mL ,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 , 60mL ,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 (13cm 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 (15cm 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 (20cm 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
 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 (13cm 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 (13cm 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 (13cm 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 (13cm 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 (13cm 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 (8cm 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
 Barley- pearled- cooked , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 250mL ,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 , 60mL ,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 , 250mL ,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 , 250mL ,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 , 250mL ,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 , 250mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 250mL ,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 , 250mL ,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 , 250mL ,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
 Cream of wheat- regular , 175mL ,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 , 175mL ,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 , 175mL ,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 , 175mL ,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
 All Bran Buds with psyllium- Kellogg's , 75mL ,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 , 125mL ,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 , 175mL ,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 , 250mL ,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 , 250mL ,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 , 175mL ,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 , 250mL ,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 , 250mL ,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 , 175mL ,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 , 250mL ,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 , 250mL ,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 , 250mL ,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 , 125mL ,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 , 250mL ,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 , 250mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 250mL ,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 , 250mL ,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 , 175mL ,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 , 250mL ,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 , 175mL ,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 , 75mL ,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 , 250mL ,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 , 125mL ,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 , 125mL ,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 , 250mL ,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 , 250mL ,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 , 175mL ,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 , 250mL ,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 , 175mL ,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 , 250mL ,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 , 250mL ,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 , 250mL ,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
 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 125mL but 1 serving of Cheerios  is 250mL),,,,,,,,,,,,,,,,,,,,,
 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
 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
 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
 Angelfood- commercial (25cm 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 (25cm 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 (11cm X 6cm X 1cm) , 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 (5cm X 5cm) , 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 (5cm X 5cm) , 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- 23cm 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 (15cm 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 (20cm 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 (20cmdiam) , 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 (23cm 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 (1layer- 5cm X 20cm 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- 23cm 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 (20cm X 15cm) , 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 (23cm X 23cm) , 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 (23cm X 13cm X 7.5cm) , 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 (4cm X 7.5cm 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 (25cm 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- 23cm 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- 23cm 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- 5cm X 20cm 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- 23cm 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
 Apple- commercial- 2 crust (23cm 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 (23cm 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 (23cm 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 (23cm 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 (20cm 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 (20cm 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 (13cm X 10cm) ,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 (20cm 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 (23cm 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 (20cm 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 (20cm 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
 Apple crisp- homemade , 125mL ,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 , 125mL ,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 (11cm 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 (11cm 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 (8cm 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 (9cm 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 (9cm x 6cm) ,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 (9cm X 6cm) ,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 0.2g per serving- it can be rounded down to 0g per serving.,,,,,,,,,,,,,,,,,,,,,
Vegetables and Vegetable Products,,,,,,,,,,,,,,,,,,,,,
 Alfalfa sprouts- raw , 60mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,82,29,120,2,6,1,2, tr ,33,0.6,34,241,17,55,81,973,0,89,53,0
 Broccoli- chopped- raw , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 250mL ,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 , 250mL ,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 , 250mL ,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 , 250mL ,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) , 250mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 60mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,129,44,184,1,10,4,3.8, tr ,34,1.8,6,267,30,45,1007,8983,0,16,5,0
 Radicchio- chopped , 125mL ,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 , 125mL ,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 , 125mL ,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 , 60mL ,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 , 125mL ,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 , 250mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 ", 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,95,15,64,1,4,2,1.3, tr ,12,0.3,3,241,21,38,53,637,0,16,4,0
 Carrot juice , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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. ,,,,,,,,,,,,,,,,,,,,,
 Apple with skin (7cm.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 , 125mL ,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 , 125mL ,76,33,137,1,7,4,4, tr ,22,0.5,1,123,15,17,8,97,0,19,16,0
 Blueberries- frozen- unsweetened , 125mL ,82,42,174, tr ,10,7,2.6,1,7,0.1,1,44,4,9,2,23,0,6,2,0
 Blueberries- raw , 125mL ,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 , 60mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,132,79,330,1,21,19,1.2, tr ,18,0.4,1,160,18,8,3,30,0,7,12,0
 Pineapple- cubes , 125mL ,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 , 125mL ,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 (9.5cm 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 , 60mL ,63,67,281,1,18,16,3.6, tr ,12,0.3,1,202,11,19,11,109,0,0,2,0
 Raisins , 60mL ,37,110,460,1,29,22,1.3, tr ,18,0.7,4,275,12,37,0,0,0,2,1,0
 Raspberries , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,100,38,159,1,9,8,1.2, tr ,12,0.3,5,136,11,11,25,298,0,5,34,0
 Apple juice- ready-to-drink- vitamin C added , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 15mL ,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 , 15mL ,16,3,14, tr ,1, tr ,0.1, tr ,2, tr ,2,12,1,2, tr ,2,0,1,1,0
 Nectar- apricot , 125mL ,133,74,310, tr ,19,18,0.8, tr ,9,0.5,4,151,7,12,88,1042,0,1,44,0
 Nectar- mango , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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. ,,,,,,,,,,,,,,,,,,,,,
 Buttermilk , 250mL ,259,104,432,9,12,12,2,1.4,10,300,0.1,272,391,28,230,18,0.2,13,0.57,0.4
 Milk- chocolate- 1% M.F. , 250mL ,264,166,695,9,28,26,3,1.6,8,304,0.6,161,449,34,272,153,2.6,13,0.9,0.44
 Milk- chocolate- 2% M.F. , 250mL ,264,190,795,8,27,26,5,3.3,18,301,0.6,158,446,34,269,145,2.6,13,0.9,0.43
 Milk- skim , 250mL ,259,88,368,9,13,13, tr ,0.2,5,324,0.1,109,404,28,261,158,2.7,13,1.37,0.47
 Milk- partly skimmed- 1% M.F. , 250mL ,258,108,454,9,13,13,3,1.6,13,307,0.1,113,387,28,245,150,2.6,13,1.13,0.48
 Milk- partly skimmed- 2% M.F. , 250mL ,258,129,539,9,12,13,5,3.3,21,302,0.1,106,387,28,242,142,2.8,13,1.19,0.48
 Milk- partly skimmed- 2% M.F.- with added milk solids , 250mL ,260,146,608,10,14,14,5,3.2,21,372,0.2,153,473,42,291,143,2.6,16,1.12,0.5
 Milk- whole- 3.3% M.F. , 250mL ,258,155,647,8,12,14,8,5.4,26,291,0.1,103,369,26,235,72,2.7,13,1.13,0.47
 Rice beverage- flavoured and unflavoured- enriched , 250mL ,259,127,531, tr ,26, N/A ,2,0.2,0,319,0.2,91,72,10,36,52,2.2,96,1.03,0.03
 Soy beverage- chocolate- enriched , 250mL ,257,162,673,6,26,20,4,0.6,0,323,1.2,136,367,38,131,180,2.6,29,1.8,0.67
 Soy beverage- original and vanilla- enriched , 250mL ,257,110,465,7,13,9,4,0.5,0,316,1.1,120,313,38,110,142,2.7,23,2.19,0.47
 Soy beverage- unsweetened- enriched , 250mL ,257,85,354,7,4,1,4,0.5,0,318,1.2,95,308,41,82,160,3.1,18,2.85,0.53
 Milk- condensed- sweetened- canned (Eagle Brand) , 15mL ,19,62,260,2,11,11,2,1.1,7,55, tr ,25,72,5,49,14, N/A ,2,0.09,0.08
 Milk- evaporated- partly skimmed- canned- diluted- 2% M.F. , 250mL ,258,122,512,10,15,13,3,1.6,10,369,0.3,149,422,35,264,104,2.9,11,0.28,0.41
 Milk- evaporated- partly skimmed- canned- undiluted- 2% M.F. , 15mL ,16,15,62,1,2,2, tr ,0.2,1,44, tr ,18,51,4,32,12,0.3,1,0.03,0.05
 Milk- evaporated- skim- canned- diluted- 0.2% M.F. , 250mL ,259,105,438,10,15,15, tr ,0.2,5,392,0.4,157,446,38,262,159,2.9,12,0.32,0.42
 Milk- evaporated- skim- canned- undiluted- 0.2% M.F. , 15mL ,16,13,53,1,2,2, tr , tr ,1,47, tr ,19,54,4,32,19,0.4,1,0.04,0.05
 Milk- evaporated- whole- canned- diluted- 7.8% M.F. , 250mL ,258,178,744,9,13,13,10,6.3,39,349,0.3,143,403,33,270,86,2.9,11,0.21,0.42
 Milk- evaporated- whole- canned- undiluted- 7.8% M.F. , 15mL ,16,21,89,1,2,2,1,0.8,5,42, tr ,17,48,4,32,10,0.3,1,0.03,0.05
 Milk- reconstituted- from skim milk powder , 250mL ,259,86,360,8,13,13, tr ,0.1,4,301,0.1,137,410,30,237,170,2.6,12,0.96,0.42
 Skim milk powder , 5mL ,1,5,22,1,1,1, tr , tr , tr ,18, tr ,8,25,2,14,10,0.2,1,0.06,0.03
 Chocolate milk- chocolate flavour powder + 2% milk , 250mL ,279,207,863,9,33, N/A ,6,3.4,20,321,0.8,176,531,59,274,143,2.8, N/A ,0.92,0.46
 Chocolate milk- syrup + 2% milk , 250mL ,298,238,998,10,38, N/A ,5,3.3,21,319,1,158,489,60,298,146,2.8,15,0.95,0.45
 Eggnog , 250mL ,268,362,1516,10,36,23,20,11.9,158,349,0.5,145,443,51,293,121,1.1,3,1.21,0.51
 Hot chocolate- aspartame sweetened- powder + water , 250mL ,270,78,326,3,15,9,1,0,0,127,1.1,240,569,46,189,38, N/A ,3,0.35,0.29
 Hot chocolate- homemade with cocoa + 2% milk , 250mL ,264,203,851,9,28,26,6,3.8,21,277,1.3,116,520,61,277,135,2.6,13,1.11,0.48
 Hot chocolate- powder + 2% milk , 250mL ,264,255,1068,10,41,37,6,3.8,20,318,0.5,272,595,55,327,126,2.5,11,1.52,0.62
 Hot chocolate- powder + water , 250mL ,291,160,669,2,34,30,2,0.9,3,64,0.5,206,285,35,125,0, N/A ,0,0.52,0.23
 Instant breakfast powder + 2% milk , 250mL ,280,260,1087,16,36,12,5,3.1,24,555,3.9,286,811,61,459,444,2.6,12,2.21,1.41
 Milk shake- chocolate , 250mL ,249,296,1240,8,53,52,7,4.2,27,329,0.8,276,558,40,314,45,1,12,0.8,0.55
 Milk shake- vanilla , 250mL ,249,279,1166,10,44,44,8,4.7,30,364,0.2,237,456,30,286,62,0.5,17,1.3,0.49
 Drinkable yogourt , 200mL ,207,145,607,5,24,24,3,2.1,12,191,0.2,81,257,23,157, N/A ,0.2,25,0.58,0.23
 Fresh cheese (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 , 175mL ,165,104,433,6,7,6,6,3.8,25,187,0.1,70,250,19,148,58,0.2,23,0.33,0.3
 Yogourt parfait with berries and granola , 175mL ,188,233,973,7,40,3,5,2.7,14,208,2.2,119,337,36,201,23,0,40,0.59,0.31
 Yogourt- plain- 1-2% M.F. , 175mL ,181,114,477,10,13,13,3,1.8,11,332,0.1,127,424,31,261,25, N/A ,20,1.01,0.39
 Yogourt- plain- 2-4% M.F. , 175mL ,181,129,538,9,12,8,5,3.3,17,292,0.1,111,412,28,246,31, N/A ,21,1.03,0.42
 Yogourt- plain- fat-free , 175mL ,189,79,332,8,11,9, tr ,0,6,253,0.1,113,368,26,215, N/A ,1.8, N/A ,0.89,0.32
 Yogourt- vanilla or fruit- 1-2% M.F. , 175mL ,185,183,767,7,30,25,4,2.3,17,227,0.1,98,335,20,167, N/A , N/A , N/A ,0.31,0.15
 Yogourt- vanilla or fruit- fat-free , 175mL ,181,116,484,8,21,19, tr , tr ,4,229,0.2,103,349,20,163, N/A , N/A , N/A ,0.59, N/A 
 Yogourt- vanilla or fruit- fat-free with sugar substitute , 175mL ,189,94,394,7,16,14, tr ,0,6,205,0.2,92,311,22,179, N/A ,1.4, N/A ,0.72,0.27
 Blue , 50g ,50,177,738,11,1, tr ,14,9.3,38,264,0.2,698,128,12,194,99,0.2,18,0.61,0.19
 Brick , 50g ,50,186,776,12,1, tr ,15,9.4,47,337,0.2,280,68,12,226,146,0.2,10,0.63,0.18
 Brie , 50g ,50,167,699,10, tr , tr ,14,8.7,50,92,0.3,315,76,10,94,87,0.2,33,0.83,0.26
 Camembert , 50g ,50,150,628,10, tr , tr ,12,7.6,36,194,0.2,421,94,10,174,121,0.2,31,0.65,0.24
 Cheddar , 50g ,50,202,843,12,1, tr ,17,10.5,53,361,0.3,311,49,14,256,133,0.1,9,0.42,0.19
 Cheddar- low fat (18% M.F.) , 50g ,50,141,590,14,1, N/A ,9,5.8,28,453,0.1,363,47,18,292,75, N/A ,10,0.83,0.15
 Cottage cheese (1% M.F.) , 125mL ,119,86,359,15,3,3,1,0.8,5,73,0.2,500,103,6,160,13, N/A ,14,0.75,0.2
 Cream cheese- light , 30mL ,30,70,294,3,2, tr ,5,3.4,17,34,0.5,90,51,2,44,56, N/A ,5,0.18,0.09
 Cream cheese- regular , 30mL ,29,103,430,2,1, tr ,10,6.5,32,24,0.4,87,35,2,31,108, N/A ,4,0.12,0.06
 Edam , 50g ,50,179,747,12,1,1,14,8.8,45,366,0.2,483,94,15,268,122,0.5,8,0.77,0.19
 Feta , 50g ,50,132,552,7,2,2,11,7.7,46,247,0.3,558,31,10,169,63,0.2,16,0.87,0.44
 Goat cheese- soft , 50g ,50,134,561,9, tr , tr ,11,7.3,23,70,1,184,13,8,128,144,0.2,6,0.1,0.19
 Gouda , 50g ,50,178,745,13,1,1,14,9,58,350,0.1,410,61,15,273,83,0.2,11,0.78,0.17
 Gruyere , 50g ,50,207,864,15, tr , tr ,16,9.5,55,506,0.1,168,41,18,303,136,0.2,5,0.8,0.14
 Imitation cheese , 50g ,50,120,500,8,6,4,7,4.4,18,281,0.2,673,121,15,356,57,0,4,0.2,0.22
 Mozzarella (22.5% M.F.) , 50g ,50,141,588,10,1,1,11,6.8,39,269,0.1,187,34,10,186,90,0.1,4,0.33,0.13
 Mozzarella- partially skimmed (16.5% M.F.) , 50g ,50,127,531,13,1,1,8,5.2,29,323,0.1,241,42,12,239,64,0.1,5,0.41,0.16
 Parmesan- grated , 15mL ,6,27,114,2, tr , tr ,2,1.1,6,70,0.1,97,8,2,46,8, tr ,1,0.14,0.03
 Processed cheese food- thin slices ,1,21,78,327,5, tr , tr ,7,4.1,20,115, tr ,310,35,6,107,53, tr ,2,0.15,0.07
 Processed cheese food- thin slices- light ,1,21,50,209,4,2,2,3,1.8,11,110, tr ,331,69,7,173,53, tr ,4,0.23,0.1
 Processed cheese spread (Cheez Whiz) , 30mL ,31,90,375,5,3, N/A ,7,4.1,17,174,0.1,503,75,9,271, N/A ,0.1,2,0.12,0.13
 Processed cheese spread- light (Light Cheez Whiz) , 30mL ,31,69,287,6,4,3,3,2.2,13,178, tr ,491,107,9,317,91, N/A , N/A , N/A ,0.2
 Ricotta cheese- partly skimmed milk , 125mL ,131,181,756,15,7, tr ,10,6.5,41,356,0.6,164,164,20,240,140, N/A ,17,0.38,0.24
 Romano- grated , 15mL ,6,25,103,2, tr , tr ,2,1.1,7,67, tr ,76,5,3,48,6, tr , tr ,0.07,0.02
 Swiss (Emmental) , 50g ,50,190,795,13,3,1,14,8.9,46,396,0.1,96,39,19,284,110,0.6,3,1.67,0.15
 Swiss- processed- thin slices ,1,21,70,291,5, tr , tr ,5,3.3,18,161,0.1,285,45,6,159,41,0.2,1,0.26,0.06
 Half and half- 10% M.F. , 15mL ,15,18,76, tr ,1, tr ,2,1,5,16, tr ,6,20,2,15,15, tr , tr ,0.05,0.02
 Sour cream- 14% M.F. , 15mL ,15,22,93, tr ,1, tr ,2,1.3,6,16, tr ,6,19,1,14,17,0.1,2,0.04,0.02
 Sour cream- light- 5% M.F. , 15mL ,16,21,89,1,1, tr ,2,1,6,22, tr ,11,33,2,11,14, N/A ,2,0.07,0.02
 Table cream (coffee cream)- 18% M.F. , 15mL ,15,28,118, tr ,1, tr ,3,1.7,9,15, tr ,6,19,1,13,25,0.1, tr ,0.04,0.02
 Whipped- pressurized , 60mL ,15,39,164, tr ,2,1,3,2.1,12,15, tr ,20,22,2,14,29,0.1, tr ,0.04,0.01
 Whipping cream- 35% M.F.- not whipped , 15mL ,15,49,207, tr , tr , tr ,5,3.3,19,10, tr ,5,12,1,9,62,0.1,1,0.03,0.02
 Whipping cream- 35% M.F.- sweetened- whipped , 60mL ,30,100,419,1,3,2,10,6.2,36,19, tr ,10,23,2,17,117,0.2,1,0.05,0.03
 Coffee whitener- frozen liquid , 15mL ,15,21,87, tr ,2,2,2,0.3,0,1, tr ,12,29,0,10, tr ,0,0,0,0
 Coffee whitener- powdered , 5mL ,2,11,45, tr ,1,1,1,0.6,0, tr , tr ,4,16, tr ,8, tr ,0,0,0, tr 
 Coffee whitener- powdered- light , 5mL ,2,9,36, tr ,1,1, tr ,0.1,0, tr , tr ,5,18,0,3, tr ,0, tr ,0,0
 Dessert topping- frozen , 60mL ,19,60,253, tr ,4,4,5,4.1,0,1, tr ,5,3, tr ,2,1,0,0,0,0
 Dessert topping- frozen- low fat , 60mL ,19,42,175,1,4,4,2,2.1, tr ,14, tr ,14,19,1,14,1, N/A ,1,0.04,0.02
 Dessert topping- powdered- prepared with 2% milk , 60mL ,20,37,153,1,3,3,2,2,1,19, tr ,12,31,2,18,9,0.2,1,0.07,0.03
 Dessert topping- pressurized , 60mL ,18,47,196, tr ,3,3,4,3.4,0,1, tr ,11,3, tr ,3,1,0,0,0,0
 All flavours- instant- from mix- prepared with 2% milk , 125mL ,139,149,623,4,27,23,3,1.6,9,141,0.2,391,206,18,307,65,1.3,6,0.54,0.23
 Chocolate- ready-to-eat , 1 unit ,99,138,575,3,23,18,4,0.7,3,89,0.5,128,178,21,79,10, N/A ,3,0,0.15
 Chocolate- ready-to-eat- fat-free , 1 unit ,99,96,402,3,20,15, tr ,0.2,1,72,0.8,168,139,19,75,47, N/A ,4,0.22,0.15
 Rice- homemade , 125mL ,119,160,669,4,32,19,2,1.2,7,115,0.3,55,211,18,112,51,1,5,0.24,0.19
 Rice- ready-to-eat , 1 unit ,99,161,675,2,22, N/A ,7,1.2,1,51,0.3,84,59,8,67,25,0.1,3,0.21,0.07
 Tapioca- ready-to-eat , 1 unit ,99,118,493,2,19,18,4,0.6,1,83,0.2,157,95,8,78,0, N/A ,3,0.21,0.1
 Tapioca- ready-to-eat- fat-free , 1 unit ,99,88,368,2,20,16, tr ,0,1,50,0.3,210,52,5,40,32, N/A ,2,0.15,0.1
 Vanilla- ready-to-eat , 1 unit ,99,128,534,2,22,20,4,0.6,7,87,0.1,134,112,8,67,6, N/A ,0,0.1,0.14
 Vanilla- ready-to-eat- fat-free , 1 unit ,99,92,385,2,22,16, tr , tr ,1,59,0.4,211,71,7,49,40, N/A ,3,0.19,0.12
Fortified soy beverages can be an important source of calcium and vitamin D for people who do not drink milk.,,,,,,,,,,,,,,,,,,,,,
 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. ,,,,,,,,,,,,,,,,,,,,,
 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 , 75g ,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 , 75g ,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 , 90g ,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 , 75g ,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 , 75g ,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 , 90g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 90g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 
 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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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 , 125mL ,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
 Calamari- breaded and fried , 125mL ,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 , 15mL ,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 , 125mL ,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 (10cm x 2.5cm x 1.3cm) , 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 , 125mL ,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. ,,,,,,,,,,,,,,,,,,,,,
 Blade roast- lean + fat- braised , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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 , 75g ,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
 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
 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
 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
 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 
 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 , 90g ,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 
 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
 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 , 60mL ,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 , 30mL ,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 , 60mL ,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 , 30mL ,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 , 30mL ,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 , 60mL ,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 ,,,,,,,,,,,,,,,,,,,,,
 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 , 75g ,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 , 150g ,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 , 150g ,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- baked- homemade , 175mL ,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 , 175mL ,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 , 175mL ,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 , 175mL ,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 , 175mL ,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 , 175mL ,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 , 175mL ,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 , 175mL ,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 , 175mL ,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 , 175mL ,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 , 175mL ,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 , 60mL ,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 , 175mL ,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 , 175mL ,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 , 175mL ,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 , 175mL ,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 
 Peanut butter- chunk type- fat- sugar and salt added , 30mL ,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 , 30mL ,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 , 30mL ,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 , 30mL ,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 , 60mL ,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 , 60mL ,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
 Almonds- dried , 60mL ,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 , 60mL ,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 , 60mL ,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 , 60mL ,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 , 60mL ,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 , 60mL ,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 , 60mL ,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 , 60mL ,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 , 60mL ,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 , 60mL ,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 , 60mL ,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 , 60mL ,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 , 60mL ,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 , 60mL ,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
 Almond butter , 30mL ,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 , 30mL ,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 , 30mL ,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
 Flaxseeds- whole and ground , 15mL ,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 , 60mL ,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 , 60mL ,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 170mL of peanuts in the shell to give you a 60mL serving.,,,,,,,,,,,,,,,,,,,,,
 Milk shake- chocolate , 250mL ,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 , 250mL ,175,195,814,6,31,31,0.2,5,3.3,19,214,0.2,144,305,21,179,65,9,1,0.63
 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 ,09-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
 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
 Beef and broccoli stir fry , 250mL ,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 , 250mL ,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 , 250mL ,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 , 250mL ,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 , 250mL ,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 , 250mL ,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 , 250mL ,255,191,798,15,15,1,1,7,2.4,53,37,1.8,810,339,23,159,74,55,2,0.49
 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
 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 , 250mL ,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
 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 , 250mL ,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 ,02-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
 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
 Caesar , 250mL ,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 , 500mL ,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 , 250mL ,77,47,198,1,4,3,0.9,4,0.6,0,13,0.3,216,135,6,16,48,15,4,0
 Greek , 250mL ,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 , 250mL ,187,245,1001,5,33,5,2.2,10,1.6,0,27,1.8,1273,173,25,69,98,129,10,0
 Lasagna with meat (7.5cm x 9cm) , 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 (7.5cm x 9cm) , 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) , 250mL ,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 , 250mL ,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 , 250mL ,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 , 250mL ,262,401,1678,19,50,9,4.9,14,4.5,56,101,4.7,1008,761,60,216,68,162,13,0.89
 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 , 250mL ,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 , 250mL ,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 ,223,350,1462,19,50,3,4.1,8,2.1,33,52,3.4,540,405,41,183,28,153,26,0.09
 Chicken pot pie- commercial- individual , 1 serving ,227,494,2065,21,37,3,3.1,29,9.5,62,59,3,347,349,34,195,222,102,9,0.2
 Pad Tha , 250mL ,171,220,920,15,26,4,1.5,6,0.9,68,26,0.9,344,258,30,56,36,24,5,0.23
 Poutine , 250mL ,165,380,1587,13,25,1,1.9,26,9.9,40,282,1.4,755,387,26,261,97,16,7,0.38
 Samosa- vegetarian ,2,100,306,1280,5,32,1,2.1,18,5.6,8,33,1.8,795,178,17,70,36,68,3,0.06
 Shepherd's pie , 250mL ,257,389,1628,17,40,5,3.1,17,5,41,52,1.9,584,766,54,213,94,42,14,1.23
 Stir fry with beef , 250mL ,229,290,1213,22,20,11,2.2,14,2.3,46,45,2.7,888,534,37,211,30,43,69,1.77
 Stir fry with chicken , 250mL ,171,255,1067,18,8,2,1.5,17,4,63,27,1.3,552,387,25,165,109,16,22,0.19
 Stir fry with tofu , 250mL ,171,183,767,14,10,3,1.4,10,1.1, tr ,142,1.8,493,326,36,141,72,22,20,0.02
 Sushi with fish ,4,104,164,684,5,35,7,0.8, tr ,0.1,3,20,0.5,666,142,21,66,52,15,2,0.11
 Sushi with vegetables- no fish ,4,104,122,510,2,27,5,0.5, tr ,0.1,0,13,0.2,100,60,13,38,16,7,2, tr 
 Sweet and sour meatballs ,6,258,472,2322,26,33,19,0.7,26,10.6,95,76,3.3,931,409,37,243,33,34,1,2.6
 Tourtiere- homemade (20cm diam) , 1/6 ,113,307,1283,15,23,1,1.2,17,6.4,47,28,1.9,352,273,22,157,1,59,1,0.3
New frozen dinners are being introduced on the market regularly. Please refer to the Nutrition Facts table on the package for nutritional information. For help understanding the Nutrition Facts table- visit the Health Canada website at  Nutrition Labelling,,,,,,,,,,,,,,,,,,,,,
 Beef or chicken- broth/bouillon , 250mL ,254,18,74,3, tr ,0,0,1,0.3,0,15,0.4,827,137,5,33,0,5,0,0.18
 Beef- chunky , 250mL ,254,180,753,12,21,2,1.5,5,2.7,15,33,2.5,915,355,5,127,137,15,7,0.66
 Chicken noodle- chunky , 250mL ,254,185,773,13,18,2,4.1,6,1.5,20,25,1.5,898,114,10,76,71,65,0,0.33
 Chicken noodle- low fat- reduced salt , 250mL ,257,105,444,9,13,1,2.1,2,1,13,21,0,501, N/A , N/A , N/A , N/A , N/A ,0, N/A 
 Chicken vegetable- chunky , 250mL ,254,175,733,13,20, N/A ,0.9,5,1.5,18,28,1.5,1128,388,10,112,317,13,6,0.25
 Clam chowder- Manhattan , 250mL ,254,142,593,8,20,4,3,4,2.2,15,71,2.8,1057,406,20,89,178,10,13,8.37
 Minestrone- chunky , 250mL ,254,134,563,5,22,6,6.1,3,1.6,5,63,1.9,913,647,15,117,226,72,5,0
 Split pea with ham- chunky , 250mL ,254,195,817,12,28,5,4.1,4,1.7,8,36,2.3,1019,322,41,188,259,5,7,0.25
 Vegetable- chunky , 250mL ,254,129,540,4,20,4,1.3,4,0.6,0,58,1.7,1068,418,8,76,307,18,6,0
 Beef noodle , 250mL ,258,88,366,5,9,2,0.8,3,1.2,5,15,1.2,1005,106,5,49,8,31, tr ,0.21
 Chicken broth , 250mL ,254,41,170,5,1,1,0,1,0.4,0,10,0.5,806,218,3,76,0,5,0,0.25
 Chicken noodle , 250mL ,255,79,331,4,10, N/A ,0.8,3,0.7,8,18,0.8,1169,59,5,38,38,37, tr ,0.15
 Cream of mushroom , 250mL ,258,137,572,2,10,2,0.5,9,2.6,3,49,0.5,931,106,5,52,15,5,1,0.05
 Tomato , 250mL ,258,90,376,2,18,9,1.2,2,0.4,0,13,1.9,735,278,8,36,26,15,3,0
 Tomato- reduced salt , 250mL ,258,90,376,2,19,8,0.5,2,0.4,0,13,1.9,52,278,8,36,44,18,70,0
 Vegetables with beef , 250mL ,258,83,345,6,11,1,0.7,2,0.9,5,18,1.2,835,183,5,44,101,10,1,0.34
 Vegetarian vegetable , 250mL ,255,76,318,2,13,4,0.5,2,0.3,0,23,1.1,868,222,8,36,122,10,2,0
 Clam chowder- New England , 250mL ,262,157,658,10,18, N/A ,1.6,5,1.9,16,202,1.6,1051,320,26,168,71,10,4,10.85
 Cream of chicken , 250mL ,262,189,789,8,16,7,0.3,10,3.7,21,194,0.7,1108,293,21,162,86, N/A ,1,0.58
 Cream of mushroom , 250mL ,262,202,844,6,16, N/A ,0.5,13,4.2,10,191,0.6,983,288,24,168,86,10,2,0.52
 Cream of mushroom- reduced salt , 250mL ,262,134,558,6,17,9,0.8,5,2.4,14,168,0.7,562,691,21,189,74,21, tr ,0.5
 Cream of tomato , 250mL ,262,155,647,6,24,16,1.3,5,1.9,10,173,1.9,802,480,26,160,69,22,4,0.47
 Chicken noodle , 250mL ,254,58,243,2,9,1,0.3,1,0.3,10,5,0.5,581,33,8,30,3,28,0,0.05
 Minestrone , 250mL ,268,83,349,5,13, N/A ,0.8,2,0.9,3,40,1.1,1084,360,8,64,16,51,1,0
 Onion , 250mL ,260,29,120,1,5,2,0.8,1,0.1,0,13,0.2,897,68,5,31,0,3, tr ,0
 Ramen noodles- chicken flavour- cooked , 250mL ,258,162,678,3,20, N/A ,6.2,8,3.5,0, N/A ,1.2,792, N/A , N/A , N/A ,72, N/A ,0, N/A 
 Tomato vegetable , 250mL ,255,56,234,2,10,2,0.5,1,0.4,0,8,0.6,1154,104,20,31,10,10,6,0
 Chicken noodle , 250mL ,255,135,564,19,7,2,0.9,3,0.7,64,26,1.1,336,302,30,168,136,28,3,0.22
 Cream of vegetable , 250mL ,251,62,262,5,7,3,0.8,2,0.7,2,53,0.6,586,287,11,95,99,11,3,0.31
 French onion , 250mL ,255,204,852,10,28,3,1.9,6,2.9,13,159,1.5,904,204,25,157,30,69,2,0.58
 Lentil , 250mL ,262,193,805,12,27,3,5.1,5,0.4,0,41,3.3,654,365,41,171,45,69,6,0
 Split pea with ham , 250mL ,267,190,797,13,31,5,3.8,2,0.6,7,39,1.9,312,437,50,176,56,70,2,0.04
 Vegetable , 250mL ,252,49,204,3,8,2,1.4,1,0.2,0,34,0.7,692,336,16,58,93,20,11,0.14
 Many broths and canned soups now have a reduced salt version. ,,,,,,,,,,,,,,,,,,,,,
 Becel- tub- calorie-reduced- canola and safflower oils (non-hydrogenated) , 5mL ,5,17,70, tr , tr ,2,0.3,0.8,0.6, tr ,0,1,0,46,1, tr ,1,48,0.6,0.2
 Becel- tub- canola and safflower oils (non-hydrogenated) , 5mL ,5,34,144, tr , tr ,4,0.5,1.7,1.2, tr ,0,1,0,52,2, tr ,1,48,0.6,0.2
 Butter , 5mL ,5,34,144, tr , tr ,4,2.5,1,0.1,0.2,10,1, tr ,28,1, tr ,1,33, tr ,0.1
 Chefmaster- tub- unspecified vegetable oils (hydrogenated) , 5mL ,5,34,144, tr , tr ,4,0.5,1.6,0.9,0.5,0,1,0,52,2, tr ,1,48,0.6,0.2
 Imperial- stick- soy and canola oils (hydrogenated) , 5mL ,5,34,141, tr , tr ,4,0.5,2.5,0.4,1.5,0, tr , tr ,31,1, tr , tr ,48,0.6,0.3
 Imperial- tub- soya oil (non-hydrogenated) , 5mL ,5,34,144, tr , tr ,4,0.9,0.7,1.8, tr ,0,1,0,52,2, tr ,1,48,0.6,0.2
 Lactantia- tub- soya oil (hydrogenated) , 5mL ,5,34,144, tr , tr ,4,0.7,1.3,1.4,0.6,0,1,0,52,2, tr ,1,48,0.6,0.2
 Margarine- tub- composite , 5mL ,5,34,144, tr , tr ,4,0.6,1.7,1.3,,0,1,0,52,2, tr ,1,48,0.6,0.2
 Spread (20% butter / 80% margarine) , 5mL ,5,34,141, tr , tr ,4,1,2.2,0.4,1,2,1, tr ,43,2, tr ,1,47, N/A ,0.4
 Spread (50% butter / 50% margarine) , 5mL ,5,33,137, tr , tr ,4,1.5,1.8,0.2,0.7,5,1, tr ,40,2, tr ,1,16,0,0.2
 Canola , 15mL ,14,125,525,0,0,14,1,8.4,4.2,0.3,0,0,0,0,0,0,0,0,0,2.4
 Corn , 15mL ,14,122,510,0,0,14,1.8,3.8,7.5,0.1,0,0,0,0,0,0,0,0,0,2
 Flaxseed , 15mL ,14,122,511,0,0,14,1.4,2.5,9.9, tr ,0,0,0,0,0,0,0,0,0,2.4
 Grapeseed , 15mL ,14,122,510,0,0,14,1.3,2.2,9.6, N/A ,0,0,0,0,0,0,0,0,0,4
 Olive , 15mL ,14,121,506,0,0,14,1.8,10.1,1.4, tr ,0, tr ,0.1, tr ,0,0,0,0,0,2
 Peanut , 15mL ,14,121,506,0,0,14,2.3,6.3,4.4, N/A ,0,0, tr ,0,0,0,0,0,0,2.2
 Sesame , 15mL ,14,122,510,0,0,14,2,5.5,5.7, N/A ,0,0,0,0,0,0,0,0,0,0.2
 Soybean , 15mL ,14,122,510,0,0,14,2,3.2,8,0.2,0,0, tr ,0,0,0,0,0,0,1.3
 Sunflower , 15mL ,14,122,510,0,0,14,1.4,2.7,9.1,0.1,0,0,0,0,0,0,0,0,0,5.7
 Bacon grease , 15mL ,12,110,459,0,0,12,4.8,5.5,1.4, N/A ,12,0,0,18,0,0,0,0,0,0.1
 Lard , 15mL ,13,117,489,0,0,13,5.2,5.9,1.5,0.2,12,0,0,0,0,0,0,0,0,0.1
 Shortening , 15mL ,13,115,481,0,0,13,3.2,5.4,3.7, N/A ,0, tr , tr ,1,0,0,0,0,0,0.1
 Blue cheese , 15mL ,16,78,327,1,1,8,1.5,1.9,4.3, N/A ,3,13, tr ,170,6,0,11,10, N/A ,0.9
 Blue cheese- low Calorie , 15mL ,16,15,64,1, tr ,1,0.4,0.3,0.4, N/A , tr ,14,0.1,186,1,1,13, N/A , N/A , tr 
 Creamy Caesar , 15mL ,15,79,329, tr , tr ,9,1.3,2,4.9, N/A , tr ,4, tr ,161,4, tr ,3, tr , tr ,0.8
 Creamy Caesar- low Calorie , 15mL ,15,17,70, tr ,3,1,0.1,0.2,0.4, N/A , tr ,4, tr ,164,4, tr ,3, tr ,0,0.1
 Creamy dressing- fat-free , 15mL ,16,21,90, tr ,5, tr , tr , tr , tr , N/A ,0,1,0.1,130,14, tr ,0, tr ,0, tr 
 French , 15mL ,16,72,303, tr ,2,7,0.9,1.3,3.3, N/A ,0,4,0.1,133,11,1,3,4,0,0.8
 French- low fat , 15mL ,16,33,138, tr ,4,2,0.3,0.5,1.2, N/A ,0,2,0.1,165,13,0,2,2,0,0.5
 Italian , 15mL ,15,43,181, tr ,2,4,0.7,0.9,1.9, N/A ,0,1,0.1,246,7, tr ,1,2,0,0.7
 Italian- low Calorie , 15mL ,15,11,48, tr ,1,1,0.1,0.3,0.3, N/A ,1,1,0.1,208,13,1,2, tr ,0, tr 
 Mayonnaise , 15mL ,14,100,419, tr ,1,11,1.7,2.7,6, tr ,5,3,0.1,79,5, tr ,4,11, tr ,0.7
 Mayonnaise- light , 15mL ,16,51,215, tr ,1,5,0.8,1.3,2.8, tr ,6,1,0.1,107,6, tr ,6,3, N/A ,0.5
 Non creamy dressing- fat-free , 15mL ,15,7,29, tr ,1, tr , tr , tr , tr , N/A , tr ,4,0.1,165,15,1,16, tr ,0,0.1
 Oil and vinegar , 15mL ,16,73,305,0, tr ,8,1.5,2.4,3.9, N/A ,0,0,0, tr ,1,0,0,0,0,0.8
 Ranch , 15mL ,15,71,297, tr ,1,8,1.2,1.7,4.2,0,5,5,0.1,120,9,1,24,1, tr ,0.7
 Ranch- low fat , 15mL ,16,36,149, tr ,3,3,0.2,0.9,0.7,0,3,20,0.1,151,21,1,31,3, tr ,0.3
 Salad dressing- mayonnaise type , 15mL ,15,58,243, tr ,4,5,0.7,1.3,2.7,0.4,4,2, tr ,106,1, tr ,4,3, tr ,0.3
 Salad dressing- mayonnaise type- fat-free , 15mL ,16,14,57, tr ,3, tr ,0.1,0.3, tr , N/A ,1,1, tr ,128,8, tr ,1,0, N/A , tr 
 Salad dressing- mayonnaise type- light , 15mL ,15,44,184,0,2,4,0.2,2.2,1.1, N/A ,0, tr ,0,117,0,0, N/A ,3, N/A , tr 
 Thousand Island , 15mL ,16,59,245, tr ,2,6,0.8,1.2,2.9, N/A ,4,3,0.2,137,17,1,4,2, N/A ,0.6
 Thousand Island- low Calorie , 15mL ,16,32,132, tr ,3,2,0.1,1,0.4, N/A , tr ,2,0.1,129,31,1,2,2, N/A ,0.2
 When cooking with oil- remember that 5mL (1 teaspoon) of oil contains 40 calories and approximately 5 grams of fat ,,,,,,,,,,,,,,,,,,,,,
 Brown sugar , 5mL ,5,18,73,0,5,4,0,0,0,0,4,0.1,2,16,1,1,0,0,0,0
 Honey , 5mL ,7,22,91, tr ,6,6, tr ,0,0,0, tr , tr , tr ,4, tr , tr ,0, tr ,0,0
 Icing sugar (powdered) , 5mL ,3,10,41,0,2,2,0, tr ,0,0, tr , tr , tr ,0,0,0,0,0,0,0
 Sugar substitute- aspartame (Equal) , 1 packet ,1,4,15, tr ,1,1,0,0,0,0,0,0,0,0,0,0,0,0,0,0
 Sugar substitute- sucralose (Splenda) , 5mL ,1,2,7,0, tr , tr ,0,0,0,0,0,0,0,0,0,0,0,0,0,0
 White sugar (granulated) , 5mL ,4,16,68,0,4,4,0,0,0,0, tr ,0,0,0,0,0,0,0,0,0
 Chocolate syrup- thin type , 15mL ,20,110,461,1,26,20,1, tr ,0.2,0,6,0.8,28,89,26,51, tr , tr ,0,6
 Corn syrup , 15mL ,21,59,249,0,16,6,0,0,0,0,4,0.1,32,9,2,2,0,0,0,0
 Maple syrup , 15mL ,20,55,230,0,14,12,0, tr , tr ,0,22,0.2,2,46,4, tr ,0,0,0,0
 Molasses , 15mL ,21,62,257,0,16,12,0, tr , tr ,0,44,1,8,311,51,7,0,0,0,0
 Pancake syrup , 15mL ,20,47,195,0,12,7,0.1,0,0,0,1, tr ,16,3, tr ,2,0,0,0,0
 Double fruit jam type spread , 15mL ,19,42,177, tr ,10,9,0.5, tr ,0,0,2,0.1,6, N/A , N/A , N/A , N/A , tr , N/A , N/A 
 Double fruit jam type spread- reduced sugar , 15mL ,17,23,95, tr ,5,5,0.4, tr ,0,0,3,0.1,3, N/A , N/A , N/A , N/A , tr , N/A , N/A 
 Jams and preserves , 15mL ,20,56,234, tr ,14,10,0.2, tr , tr ,0,4,0.1,6,16,1,4, tr ,2,0,0
 Jelly , 15mL ,21,56,235, tr ,15,11,0.2, tr , tr ,0,1, tr ,6,11,1,1,0, tr ,0,0
 Marmalade , 15mL ,20,50,207, tr ,13,12,0.1,0,0,0,8, tr ,11,7, tr ,1,1,1,0,0
 Chocolate topping- fudge-type , 30mL ,39,135,564,2,24,13,1.1,3,1.5,1,39,0.6,133,174,25,65,2, tr ,0.11,3
 Pie filling- cherry- canned , 30mL ,25,29,121, tr ,7, N/A ,0.2, tr , tr ,0,3,0.1,5,26,2,4,3,1,0,0
 Spread- chocolate hazelnut (Nutella) , 30mL ,38,203,848,2,23,21,2,11,2,0,41,1.6,15,153,24,57, tr ,0,0.11,3
 Topping or spread- butterscotch , 30mL ,42,105,438,1,27, N/A ,0.4, tr , tr , tr ,22,0.1,145,35,3,20,11, tr ,0.04,0
 Topping- strawberry , 30mL ,43,110,458, tr ,29,12,0.3, tr , tr ,0,3,0.1,9,22,2,2, tr ,6,0,0
 Butterscotch , 1 piece ,5,21,87, tr ,5,4,0, tr ,0.1, tr , tr , tr ,21,0, tr , tr ,1,0,0,0
 Candy- chocolate covered- sweetened with sorbitol , 1 piece ,5,29,120,1,2,1,0.2,2,1.1,1,15,0.1,5,30,5,17,3, tr ,0.04, tr 
 Caramel ,4,40,154,646,2,31,26,0.5,3,2.7,3,56,0.1,99,86,7,46, tr , tr ,0,0
 Chewing gum , 1 stick ,3,7,31,0,2,2,0.1, tr , tr ,0,0,0, tr ,0,0,0,0,0,0,0
 Chewing gum- sugarless , 1 stick ,2,5,22,0,2,0, tr , tr , tr ,0, tr ,0, tr ,0,0,0,0,0,0,0
 Fruit leather , 1 roll ,14,52,217, tr ,12,7,0.5, tr ,0.1,0,4,0.1,44,41,3,4,1,17,0,0
 Fudge- chocolate- homemade , 1 piece ,17,70,292, tr ,13,13,0.3,2,1,2,8,0.3,8,22,6,12,7,0,0.02,1
 Fudge- vanilla- homemade , 1 piece ,22,84,353, tr ,18,18,0,1,0.6,3,7, tr ,11,10,1,6,10,0,0.02,0
 Gumdrops , 10 pieces ,36,143,596,0,36,21, tr ,0,0,0,1,0.1,16,2, tr , tr ,0,0,0,0
 Hard candy ,1,6,24,99,0,6,4,0, tr ,0,0, tr , tr ,2,0, tr , tr ,0,0,0,0
 Hard candy- reduced sugar ,1,3,11,47,0,3,3,0,0,0,0,0,0,0,0,0,0,0,0,0,0
 Jellybeans , 10 beans ,28,105,439,0,26,20,0.1, tr ,0,0,1, tr ,14,10,1,1,0,0,0,0
 Licorice- strawberry (Twizzlers) , 3 strips ,38,132,553,1,30,15,0,1,0,0,0,0.2,108, N/A , N/A , N/A ,0,0,0,0
 Marshmallows ,1,7,23,96, tr ,6,4, tr , tr , tr ,0, tr , tr ,6,0, tr ,1,0,0,0,0
 Sesame crunch (sesame snap) , 4 pieces ,35,181,757,4,18,11,2.8,12,1.6,0,229,1.5,58,113,88,148,0, tr ,0,0
 Skittles , 10 candies ,11,43,181, tr ,10,8,0, tr ,0.1,0,0, tr ,2,1, tr , tr ,0,7,0,0
 Toffee , 1 piece ,12,67,281, tr ,8,8,0,4,2.5,12,4, tr ,16,6, tr ,4,38, tr ,0.01,0
 Almonds- chocolate covered ,10,32,180,752,4,15,12,1.4,12,4.8,4,64,0.8,16, N/A , N/A , N/A ,0,0, N/A , N/A 
 Caramel coated cookies- chocolate covered (Twix) , 1 package ,58,289,1210,3,38,28,0.6,14,5.2,3,52,0.5,112,110,19,63,13, tr ,0.17,2
 Caramel with nuts- chocolate covered (Turtles) ,2,28,132,550,3,17,12,1.2,6,1.3,0,22,0.5,7,125,23,46,12, tr ,0,5
 Caramel- chocolate covered (Rolo- Caramilk) , 1 bar ,52,246,1031,3,35,33,0.5,11,7.5,6,75,0.2,98,98,0,37,18, tr ,0.14,2
 Chocolate covered wafer (Kit Kat- Coffee Crisp) , 1 bar ,42,218,910,3,27,20,0.4,11,7.5,5,53,0.4,23,97,16,57,10,0,0.24,6
 Chocolate malt-nougat and caramel- chocolate covered (Mars) , 1 bar ,58,245,1026,3,42,35,1,9,4.5,8,75,0.4,139,140,20,84,10,1,0.19,5
 Chocolate- candy coated (M&M'S- Smarties) , 1 package ,40,201,841,2,27,25,1.1,9,5.8,6,46,0.5,27,117,18,66,16, tr ,0.12, N/A 
 Chocolate- semisweet- bars or chips , 60mL ,43,204,853,2,27,23,2.5,13,7.6,0,14,1.3,5,156,49,56,0,0,0,26
 Coconut candy- chocolate covered (Bounty- -AlmondJoy) , 1 bar ,49,235,981,2,29,24,2.5,13,8.6,2,31,0.6,70,124, N/A ,55, N/A , tr , N/A , N/A 
 Fondant- chocolate covered (After Eight) , 2 pieces ,16,59,246, tr ,13,11,0.3,2,1.3,0,4,0.3,2, N/A , N/A , N/A , tr ,0, N/A , N/A 
 Fudge- caramel and nuts- chocolate covered (OhHenry!) , 1 bar ,63,289,1208,5,41,31,1.3,14,4.2,6,51,0.4,144,203,32,88,6, tr ,0.13,3
 Milk chocolate and crisped rice (Nestle Crunch) , 1 bar ,40,209,873,2,26,22,1,11,6.1,5,68,0.2,53,138,23,81,8, tr ,0.15,10
 Milk chocolate- bars or chips , 1 bar ,50,268,1119,4,30,26,1.7,15,7.1,12,95,1.2,40,186,32,104,25,0,0.31,10
 Peanut butter cups (Reese's) , 3 cups ,51,263,1099,5,28,24,1.8,16,5.5,3,40,0.6,160,175,32,82,9, tr ,0.29,9
 Peanuts- chocolate covered ,10,40,208,868,5,20,15,1.9,13,5.8,4,42,0.5,16,201,38,85,14,0,0.18,9
 Raisins- chocolate covered (Glosette) , 10 pieces ,10,39,163, tr ,7,6,0.4,1,0.9, tr ,9,0.2,4,51,5,14,2, tr ,0.02,3
 Toffee- chocolate covered (Skor) , 1 bar ,39,209,872,1,24,23,0.5,13,7.3,21,51,0.2,124,60,4,24,60, tr , N/A , N/A 
 Chocolate ice milk bar (Fudgesicle) ,1,51,65,271,3,14,10,0.9, tr ,0.2,2,81,0.5,48, N/A , N/A , N/A , N/A ,1, N/A , N/A 
 Frozen yogourt- chocolate , 125mL ,91,116,484,3,20,20,1.2,3,2.1,12,91,0.4,57,213,23,81,36,6,0.06,3
 Frozen yogourt- vanilla , 125mL ,76,124,519,3,18,18,0,4,2.6,2,109,0.2,66,161,11,98,45,1,0.22,0
 Fruit and juice bar ,1,77,63,264,1,16,13,0.8, tr ,0,0,4,0.1,3,41,3,5,1,7,0,0
 Ice cream cone- vanilla- chocolate covered- with nuts ,1,78,222,928,5,23,16,1.9,14,5.4,25,105,0.8,54,208,42,117,68, tr ,0.23,4
 Ice cream cone- vanilla- soft serve ,1,150,266,1110,7,43,32,0.6,7,4.3,39,232,0.5,116,305,22,154,90,2,0.67,0
 Ice cream sandwich ,1,59,143,598,3,22,14,0.9,6,3.2,20,60,0.6,36,122,13,63,53, tr ,0.18,1
 Ice cream- chocolate , 125mL ,70,151,630,3,20,18,0.8,8,4.7,24,76,0.6,53,174,20,75,82, tr ,0.2,2
 Ice cream- dairy free , 125mL ,87,237,990,4,21, N/A ,0.8,16,2,0,36,1.2,216,64,19,59, tr , tr ,0,0
 Ice cream- strawberry , 125mL ,70,134,560,2,19, N/A ,0.6,6,3.6,20,84,0.1,42,131,10,70,67,5,0.21,0
 Ice cream- vanilla- low fat , 125mL ,93,117,490,5,20,10,0,2,1.5,11,146,0.1,65,205,13,113,27,1,0.46,0
 Ice cream- vanilla- low fat- aspartame sweetened , 125mL ,69,106,445,3,15,4,0.5,5,2.8,19,93,0.1,66,135,6,52,1,1,0.36,0
 Ice cream- vanilla- premium , 125mL ,113,282,1177,4,25,23,0,18,11.7,104,132,0.4,69,178,12,119,206,0,0.44,0
 Ice cream- vanilla- regular , 125mL ,76,153,640,3,18,16,0.5,8,5.2,33,97,0.1,61,151,11,80,90, tr ,0.3,0
 Popsicles ,1,75,54,226,0,14,10,0,0,0,0,0,0,9,3,1,0,0,0,0,0
 Sherbet- orange , 125mL ,78,113,471,1,24,19,2.6,2,0.9,0,42,0.1,36,75,6,31,8,5,0.09,0
 Soft serve ice cream with Oreo cookies (Blizzard- McFlurry) , 1 small ,275,575,2404,13,89,68,1.9,20,10.5,63,386,4.7,368,564,52,279,148,3,1.12,5
 Chocolate mousse- homemade , 125mL ,90,203,847,4,14,13,0.5,14,8.2,126,86,0.5,34,129,18,105,126, tr ,0.42,6
 Gelatin dessert- calorie-reduced- prepared (Jello) , 125mL ,124,25,104,1,5,0,0,0,0,0,4, tr ,59,1,1,84,0,0,0,0
 Gelatin dessert- prepared (Jello) , 125mL ,143,88,369,2,20,19,0,0,0,0,4, tr ,107,1,1,31,0,0,0,0
 Brown sugar is white sugar combined with molasses ,,,,,,,,,,,,,,,,,,,,,
 Air-popped , 250mL ,8,32,135,1,7, tr ,1.3, tr , tr ,0,1,0.2, tr ,25,11,25,1,2,0,0
 Caramel-coated , 250mL ,37,160,670,1,29,20,1.9,5,1.3,2,16,0.6,77,41,13,31,1,2,0, tr 
 Microwave- low fat and reduced salt , 250mL ,8,34,144,1,6, tr ,1.1,1,0.1,0,1,0.2,39,19,12,21, tr ,1,0,0
 Oil-popped- regular and microwaved , 250mL ,12,58,243,1,7, tr ,1.2,3,0.6,0,1,0.3,103,26,13,29,1,2, tr ,0
 Corn-based puffs or twists- cheese (Cheesies) , 250mL ,37,205,857,3,20,1,0.4,13,2.4,1,21,0.9,388,61,7,40,2,67, tr ,0.05
 Potato chips made from dried potatoes- plain (Pringles) , 17 chips ,28,156,654,2,14,1,1,11,2.6,0,7,0.4,184,282,16,44,0,2,2,0
 Potato chips- baked- plain , 1 small bag ,43,202,843,2,31,2,2.1,8,1.1,0,54,0.3,394,310,18,118,0,0,0,0
 Potato chips- flavoured , 1 small bag ,43,211,883,3,23, N/A ,1.9,14,3.5,0,22,0.8,323,542,32,80,5,36,15,0
 Potato chips- plain , 1 small bag ,43,230,964,3,21, tr ,1.6,15,1.8,0,9,0.7,229,571,30,65,0,20,25,0
 Tortilla chips- nacho flavoured (Doritos) , 1 small bag ,50,249,1042,4,31,2,2.7,13,2.5,2,74,0.7,354,108,41,122,12,7,1,0
 Tortilla chips- plain , 26 small ,47,234,980,3,29, tr ,3,12,2.3,0,72,0.7,247,92,41,96,2,5,0,0
 Banana chips , 10 chips ,14,73,304, tr ,8,5,1.1,5,4.1,0,3,0.2,1,75,11,8,1,2,1,0
 Beef jerky (22cm long) , 1 stick ,20,81,340,7,2,2,0.4,5,2.1,10,4,1.1,438,118,10,81,0,27,0,0.2
 Beer nuts , 10 nuts ,34,186,779,8,10,5,2.2,14,2,0,26,0.6,2,203,54,152,0,37, tr ,0
 Bits and bites snack bites (Bits & Bites) , 125mL ,31,132,554,4,21,3,1.9,4,1,1,18,2.6,263,92,24,71,2,37, tr ,0.03
 Fruit leather bar (Fruit to Go) , 1 bar ,14,49,206, tr ,11, N/A ,0.5,1,0.6,0,4,0.1,11,19,3,8,1,1,1,0
 Pretzels- hard- plain- salted , 10 sticks ,5,19,80, tr ,4, tr ,0.2, tr , tr ,0,2,0.2,86,7,2,6,0,12,0,0
 Pretzels- hard- plain- unsalted , 10 sticks ,5,19,80, tr ,4, tr ,0.2, tr , tr ,0,2,0.2,15,7,2,6,0,12,0,0
 Rice cakes- plain ,1,9,35,146,1,7, tr ,0.4, tr ,0.1,0,1,0.1,29,26,12,32,0,2,0,0
 Sesame sticks- salted , 60mL ,14,75,316,2,6, tr ,0.4,5,0.9,0,24,0.1,208,25,6,19,0,3,0,0
 Soybeans- roasted- salted , 60mL ,44,205,859,15,15,2,7.7,11,1.6,0,60,1.7,71,641,63,158,4,92,1,0
 Trail mix- regular , 60mL ,38,176,735,5,17, N/A ,2.5,11,2.1,0,30,1.2,87,261,60,131, tr ,27,1,0
 Trail mix- tropical , 60mL ,36,144,604,2,23, N/A ,2.4,6,3,0,20,0.9,4,252,34,66,1,15,3,0
 Chai- latte , 250mL ,242,149,624,5,26,26,0,3,2,13,186,0.1,67,263,19,150,88, tr ,0,13
 Coffee- brewed , 250mL ,250,3,10, tr ,0,0,0, tr , tr ,0,5, tr ,5,123,8,8,0,0,0,100
 Coffee- brewed- decaffeinated , 250mL ,251,3,10, tr ,0,0,0,0,0,0,5,0.1,5,135,13,3,0,0,0,3
 Coffee- instant- regular- powder + water , 250mL ,253,5,20, tr ,1,0,0, tr , tr ,0,10,0.1,5,76,8,8,0,0,0,66
 Coffee- latte , 250mL ,256,101,420,5,7,9,0,6,3.5,16,188,0.2,79,340,89,156,46, tr ,0,193
 Coffee- substitute- powder + water , 250mL ,254,13,53, tr ,3, tr ,0.8, tr , tr ,0,8,0.2,8,79,10,18,0,0,0,0
 Iced cappuccino - original - with cream (Tim Hortons) , 250mL , N/A ,211,886,2,28,28,0,9,5,38,80,0.3,42, N/A , N/A , N/A , N/A ,0, N/A , N/A 
 Iced cappuccino - with 2% milk (Tim Hortons) , 250mL , N/A ,127,533,3,27,27,0,1,1,4,70,0.3,30, N/A , N/A , N/A , N/A ,0, N/A , N/A 
 Iced coffee- Frappuccino (Starbucks) , 250mL , N/A ,127,533,3,26,22,0,2,1,7,110,0,120, N/A , N/A , N/A , N/A ,0, N/A ,60
 Iced tea- lemon flavor- ready-to-drink , 250mL ,254,91,383,0,23,23,0,0,0,0, N/A , N/A ,53, N/A , N/A , N/A ,0, N/A ,0, N/A 
 Iced tea- lemon flavour- powder + water , 250mL ,274,93,389, tr ,23,23,0, tr , tr ,0,5,0.1,8,52,5,3,0, tr ,0,30
 Tea- brewed , 250mL ,250,3,10,0,1,0,0, tr , tr ,0,0,0.1,8,93,8,3,0,0,0,50
 Tea- brewed- herbal , 250mL ,250,3,10,0,1,0,0, tr , tr ,0,5,0.2,3,23,3,0,0,0,0,0
 Club soda , 250mL ,250,0,0,0,0,0,0,0,0,0,13, tr ,53,5,3,0,0,0,0,0
 Cola , 250mL ,262,110,461, tr ,28,24,0,0,0,0,8,0.1,10,3,3,34,0,0,0,26
 Cola- aspartame sweetened , 250mL ,250,3,10, tr , tr ,0,0,0,0,0,8,0.1,13,15,3,28,0,0,0,35
 Cola- decaffeinated , 250mL ,262,107,448,0,28,28,0,0,0,0,5,0.1,10,8,0,29,0,0,0,0
 Ginger ale , 250mL ,258,88,366,0,23,22,0,0,0,0,8,0.5,18,3,3,0,0,0,0,0
 Lemon-lime soda , 250mL ,260,104,433,0,27,23,0,0,0,0,5,0.2,29,3,3,0,0,0,0,0
 Non cola soda- aspartame sweetened , 250mL ,250,0,0,0, tr ,0,0,0,0,0,10,0.1,40,5,3,0,0,0,0,0
 Orange soda , 250mL ,262,126,527,0,32, N/A ,0,0,0,0,13,0.2,31,5,3,3,0,0,0,0
 Tonic water , 250mL ,258,124,520,0,32,32,0,0,0,0,4, tr ,15,0,0,0,0,0,0,0
 Citrus juice drink- frozen- diluted (Five Alive) , 250mL ,262,131,548, tr ,32,30,0.3, tr ,0,0,13,1.8,5,128,10,10, N/A ,38,0,0
 Fruit flavour drink- low Calorie- powder + water (Crystal Light) , 250mL ,254,3,14,0,1,0,0, tr ,0,0,6, tr ,6,0,3,2, tr ,0,0,0
 Fruit punch flavour drink- powder (Kool-Aid) + water , 250mL ,276,102,427,0,26, N/A ,0, tr , tr ,0,44,0.1,39,3,3,55,0,0,0,0
 Fruit punch flavour drink- vitamin C added- powder + water , 250mL ,277,102,429,0,26, N/A ,0, tr , tr ,0,44,0.1,39,3,3,55,0,100,0,0
 Fruit punch juice drink- ready-to-drink (Sunny D) , 250mL ,262,123,516,0,33,31,0,0,0,0,3,0.1,26,31, N/A ,3,0,3,0,0
 Lemonade- pink or white- frozen- diluted , 250mL ,262,105,440, tr ,27,13,0.2, tr , tr ,0,8,0.4,6,39,5,5,0,10,0,0
 Mixed vegetable and fruit juice drink- ready-to-drink (V8 Splash) , 250mL ,257,113,472, tr ,29,5,0.3, tr ,0,0,10,0.2,41,62,5,8, N/A ,81,0,0
 Orange drink- vitamin C added (Hi-C)- ready-to-drink , 250mL ,262,134,558,0,34,29,0, tr , tr ,0,16,0.7,42,47,5,3, N/A ,94,0,0
 Orange drink- vitamin C added (Tang- Quench- Rise'n Shine)- powder + water , 250mL ,286,135,564,0,34,34,0,0,0,0,140,0.1,11,69,3,63, N/A ,88,0,0
 Sports drink- fruit flavour- low Calorie- ready-to-drink (Gatorade- Powerade) , 250mL ,261,29,120,0,8,0,0,0,0,0,0,0.1,91,26,3,23,0,16,0,0
 Sports drink- fruit flavour- ready-to-drink (Gatorade- Powerade) , 250mL ,258,67,281,0,16,14,0, tr ,0,0,3,0.5,101,36,3,23,0,1, N/A , N/A 
 Water- mineral (Perrier) , 250mL ,250,0,0,0,0,0,0,0,0,0,35,0,3,0,0,0,0,0,0,0
 Water- municipal , 250mL ,250,0,0,0,0,0,0,0,0,0,5,0,5,0,3,0,0,0,0,0
 Beer- de-alcoholized- (Labbat .5) , 1 can ,350,210,878,1,47,28,0, tr ,0.1,0,24,0.2,45,28,24,56,0,2,1,0
 Beer- high alcohol (7%alcohol by volume) , 1 bottle ,342,183,766,1,10, N/A ,0.7,0,0,0,17,0.1,17,86,21,41,0,0,20,0
 Beer- light (4% alcohol by volume) , 1 bottle ,340,99,412,1,5, tr ,0,0,0,0,14,0.1,14,71,17,41,0,0,11,0
 Beer- regular (5% alcohol by volume) , 1 bottle ,342,140,586,1,10,0,0,0,0,0,14,0.1,14,92,21,48,0,0,14,0
 Cocktail- daiquiri , 125mL ,128,237,993, tr ,9,7,0.1, tr , tr ,0,4,0.1,6,27,3,6,0,2,29,0
 Cocktail- margarita , 125mL ,131,246,1031, tr ,6,4,0.1, tr , tr ,0,4,0.1,527,23,2,7, tr ,2,33,0
 Liqueur- coffee and cream , 45mL ,53,172,719,1,11,10,0,8,5.1,31,8,0.1,48,17,1,26,91, tr ,7,4
 Sangria , 125mL ,123,87,365, tr ,12,10,0.1, tr , tr ,0,9,0.2,13,80,8,10,1,6,6,0
 Spirits (gin- rum- vodka- whisky) , 50mL ,47,109,456,0,0,0,0,0,0,0,0, tr ,1,1,0,2,0,0,16,0
 Vodka cooler , 1 bottle ,390,220,799, tr ,33,12,0.3,1, tr ,0,20,0.9,12,211,23,19, tr ,11,13,0
 Wine- dessert- sweet , 125mL ,127,203,848, tr ,17,10,0,0,0,0,10,0.3,11,117,11,11,0,0,19,0
 Wine- table- red , 125mL ,125,90,375, tr ,2,1,0,0,0,0,10,0.5,6,140,16,17,0,0,12,0
 Wine- table- white , 125mL ,125,85,354, tr ,1,1,0,0,0,0,11,0.4,6,100,12,17,0,0,12,0
 Bacon bits- simulated meat , 15mL ,7,34,141,2,2,0,2,0.3,0.4,1,0,7,0.1,126,10,7,15,0,0,9
 Ketchup , 15mL ,15,15,64, tr ,4,3, tr , tr , tr , tr ,0,3,0.1,169,57,3,5,7,2586,2
 Mustard , 15mL ,16,11,44,1,1, tr ,1, tr ,0.4,0.2,0,9,0.2,180,22,8,17,1,0,1
 Olives- pickled- canned or bottled ,4,16,23,97, tr ,1, tr ,2,0.3,1.8,0.2,0,8,0.1,249,7,2,1,3,0, tr 
 Olives- ripe- canned- jumbo ,2,16,13,54, tr ,1,0,1,0.1,0.8,0.1,0,15,0.5,144,1,1, tr ,3,0,0
 Pickle relish- sweet , 15mL ,15,20,83, tr ,5,2, tr , tr , tr , tr ,0, tr ,0.1,123,4,1,2,1,0, tr 
 Pickles- cucumber- dill , 1 medium pickle ,65,12,49, tr ,3,1, tr , tr , tr ,0.1,0,6,0.3,833,75,7,14,6,0,1
 Pickles- cucumber- sweet- slices ,4,28,33,137, tr ,9,5, tr , tr , tr , tr ,0,1,0.2,263,9,1,3,3,0, tr 
 Salsa , 15mL ,17,5,19, tr ,1,1, tr , tr , tr , tr ,0,5,0.1,100,50,3,5,3,1758,1
 Cream cheese dip , 30mL ,30,108,451,2,1, tr ,11,5.8,3,1.6,28,23,0.3,176,39,2,28,92,0,4
 Onion dip , 30mL ,31,50,211,1,3, tr ,4,2.5,1.2,0.2,11,34,0.1,206,60,4,31,33,0,3
 Spinach dip , 30mL ,30,74,309,1,2, tr ,7,1.6,1.9,3.3,6,26,0.3,84,57,8,17,75, tr ,15
 Gravy- beef- canned , 60mL ,59,31,131,2,3, tr ,1,0.7,0.6, tr ,2,4,0.4,331,48,1,18,1,0,1
 Gravy- beef- dehydrated- prepared with water , 60mL ,65,20,85,1,3,0,1,0.2,0.2, tr , tr ,9,0.1,271,15,2,11, tr ,0,2
 Gravy- chicken- canned , 60mL ,60,48,199,1,3, tr ,3,0.9,1.5,0.9,1,12,0.3,348,66,1,18,1,0,1
 Gravy- chicken- dehydrated- prepared with water , 60mL ,66,22,93,1,4,0,1,0.2,0.3,0.1,1,10,0.1,244,24,3,15,2,0,8
 Gravy- turkey- canned , 60mL ,61,31,130,2,3, tr ,1,0.4,0.6,0.3,1,2,0.4,353,67,1,18,0,0,1
 Gravy- unspecified- dehydrated- prepared with water , 60mL ,66,22,91,1,4,0,1,0.2,0.2,0.1, tr ,11,0.1,362,16,3,13,0,0,3
 Sauce- barbecue , 15mL ,16,12,50, tr ,2,4, tr , tr ,0.1,0.1,0,3,0.1,129,28,3,3, tr ,68,1
 Sauce- cheese- dehydrated- prepared with 2% milk , 60mL ,71,81,337,5,7,6,4,2.1,1.3,0.4,11,163,0.1,445,158,12,127,45,0,4
 Sauce- cranberry- canned- sweetened , 60mL ,70,106,443, tr ,27,27, tr , tr , tr , tr ,0,3,0.2,20,18,2,4,1,0,1
 Sauce- nacho cheese- ready-to-serve , 60mL ,64,121,505,5,3,0,10,4.3,3.1,2.1,20,120,0.2,499,20,6,107,66, N/A ,3
 Sauce- soy , 15mL ,18,7,30, tr ,1, tr , tr , tr , tr , tr ,0,1,0.3,1038,28,1,17,0,0,2
 Sauce- steak (HP- A1) , 15mL ,15,9,39, tr ,2, N/A , tr , tr , tr , tr ,0,4,0.2,218,60,2,6,7, N/A ,1
 Sauce- sweet and sour , 15mL ,17,20,85, tr ,4,3, tr ,0.1,0.1,0.2,0,3,0.1,59,11,1,2,1, N/A , tr 
 Sauce- teriyaki , 15mL ,18,15,64,1,3,2,0,0,0,0,0,5,0.3,700,41,11,28,0,0,4
 Sauce- white- medium- homemade with 2% milk , 60mL ,61,89,374,2,6,3,6,1.7,2.7,1.7,4,72,0.2,215,95,9,60,55,0,6