Nutrient Value of Some Common Foods

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Mixed Dishes

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)
Mixed Dishes  
Mexican
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 250 mL 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 2-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
Sandwiches
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
Salads
Caesar 250 mL 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 500 mL 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 250 mL 77 47 198 1 4 3 0.9 4 0.6 0 13 0.3 216 135 6 16 48 15 4 0
Greek 250 mL 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 250 mL 187 245 1001 5 33 5 2.2 10 1.6 0 27 1.8 1273 173 25 69 98 129 10 0
Pasta
Lasagna with meat (7.5 cm x 9 cm) 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 (7.5 cm x 9 cm) 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™) 250 mL 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 250 mL 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 250 mL 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 250 mL 262 401 1678 19 50 9 4.9 14 4.5 56 101 4.7 1008 761 60 216 68 162 13 0.89
Other
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 250 mL 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 250 mL 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 Thaï 250 mL 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 250 mL 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 250 mL 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 250 mL 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 250 mL 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 250 mL 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 (20 cm 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
www.healthcanada.gc.ca/nutritionlabelling

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