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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