Nutrient Value of Some Common Foods

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Fats and Oils

Food Name Measure Weight (g) Energy (kcal) Energy (kJ) Protein (g) Carbohydrate (g) Total Fat (g) Saturated Fat (g) Monounsaturated Fat (g) Polyunsaturated Fat (g) Trans Fat (g) Cholesterol (mg) Calcium (mg) Iron (mg) Sodium (mg) Potassium (mg) Magnesium (mg) Phosphorus (mg) Vitamin A (RAE) Vitamin D (mcg) Vitamin E (mg)
Fats and Oils  
Butter and Margarine
Becel™, tub, calorie-reduced, canola and safflower oils (non-hydrogenated) mL 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) mL 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 mL 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) mL 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) mL 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) mL 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) mL 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 mL 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) mL 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) mL 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
Oils
Canola 15 mL 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 15 mL 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 15 mL 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 15 mL 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 15 mL 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 15 mL 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 15 mL 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 15 mL 14 122 510 0 0 14 2 3.2 8 0.2 0 0 tr 0 0 0 0 0 0 1.3
Sunflower 15 mL 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
Other
Bacon grease 15 mL 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 15 mL 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 15 mL 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
Salad Dressings
Blue cheese 15 mL 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 15 mL 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 15 mL 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 15 mL 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 15 mL 16 21 90 tr 5 tr tr tr tr N/A 0 1 0.1 130 14 tr 0 tr 0 tr
French 15 mL 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 15 mL 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 15 mL 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 15 mL 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 15 mL 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 15 mL 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 15 mL 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 15 mL 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 15 mL 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 15 mL 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 15 mL 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 15 mL 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 15 mL 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 15 mL 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 15 mL 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 5 mL (1 teaspoon) of oil
contains 40 calories and approximately 5 grams of fat

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