The contents of the 2019 national nutritious food basket

The food basket contains a variety of foods that are consistent with Canada’s new food guide, and are commonly consumed by Canadians. Learn more about what’s in the food basket.

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The foods and beverages in the food basket

Foods and beverages in the food basket have little to no added sodium and saturated fat, and little to no free sugars. For example, canned vegetables and legumes are of the “no salt added” or “low in sodium” variety, and canned fruits are in water instead of juice or syrup.

Vegetables and fruit

  1. Green beans, frozen
  2. Broccoli, frozen
  3. Peas, frozen
  4. Green pepper, fresh
  5. Romaine lettuce, fresh
  6. Spinach, frozen
  7. Winter squash, fresh
  8. Carrots, fresh
  9. Sweet potatoes, fresh
  10. Potatoes, fresh
  11. Corn, frozen
  12. Mixed vegetables, frozen
  13. Cabbage, fresh
  14. Iceberg lettuce, fresh
  15. Cucumber, fresh
  16. Celery, fresh
  17. Mushrooms, fresh
  18. Onions, fresh
  19. Tomatoes, canned
  20. Tomatoes, fresh
  21. Apples, fresh
  22. Bananas, fresh
  23. Grapes, fresh
  24. Oranges, fresh
  25. Pears, canned
  26. Strawberries, frozen
  27. Peaches, canned
  28. Cantaloupe melon, fresh

Protein foods

  1. Fortified soy beverage
  2. Tofu
  3. Hummus
  4. Chickpeas, canned
  5. Kidney beans, canned
  6. White beans, canned
  7. Black beans, canned
  8. Lentils, dry
  9. Sunflower seeds
  10. Peanuts, unsalted
  11. Peanut butter, natural
  12. Tuna, canned
  13. Pink salmon, canned
  14. White fish, frozen
  15. Eggs, fresh
  16. Chicken legs
  17. Ground turkey
  18. Pork chops
  19. Beef, inside round roast
  20. Mozzarella cheese, 16.5% M.F.
  21. Milk, 2% M.F.
  22. Plain yogurt, 1-2% M.F.

Whole grain foods

  1. Brown rice
  2. Quick rolled oats
  3. Whole grain wheat flour
  4. Whole wheat pasta
  5. Whole wheat pita, roti or chapatti
  6. Whole wheat dinner roll
  7. O-shaped oat cereal, plain
  8. Shredded wheat, plain

Unsaturated fats

  1. Vegetable oil
  2. Mayonnaise
  3. Margarine

Accessing a copy of the food basket

To request the national nutritious food basket reference guide and spreadsheet, please email

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