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) | 5 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) | 5 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 | 5 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) | 5 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) | 5 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) | 5 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) | 5 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 | 5 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) | 5 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) | 5 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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