Nutrient Value of Some Common Foods

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Fast Foods

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) Vitamin A (RAE) Folate (DFE) Vitamin C (mg) Vitamin B12 (mcg)
Fast Foods  
Beverages
Milk shake, chocolate 250 mL 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 250 mL 175 195 814 6 31 31 0.2 5 3.3 19 214 0.2 144 305 21 179 65 9 1 0.63
Side Dishes
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 9-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
Sandwiches
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
Chinese
Beef and broccoli stir fry 250 mL 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 250 mL 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 250 mL 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 250 mL 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 250 mL 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 250 mL 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 250 mL 255 191 798 15 15 1 1 7 2.4 53 37 1.8 810 339 23 159 74 55 2 0.49
Pizza
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
Other
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 250 mL 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
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