Nutrient Value of Some Common Foods
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Sweets and Sugars
| 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) | Vitamin C (mg) | Vitamin B12 (mcg) | Caffeine (mg) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Sweets and Sugars | |||||||||||||||||||||
| Sugar, Honey and Substitutes | |||||||||||||||||||||
| Brown sugar | 5 mL | 5 | 18 | 73 | 0 | 5 | 4 | 0 | 0 | 0 | 0 | 4 | 0.1 | 2 | 16 | 1 | 1 | 0 | 0 | 0 | 0 |
| Honey | 5 mL | 7 | 22 | 91 | tr | 6 | 6 | tr | 0 | 0 | 0 | tr | tr | tr | 4 | tr | tr | 0 | tr | 0 | 0 |
| Icing sugar (powdered) | 5 mL | 3 | 10 | 41 | 0 | 2 | 2 | 0 | tr | 0 | 0 | tr | tr | tr | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Sugar substitute, aspartame (Equal™) | 1 packet | 1 | 4 | 15 | tr | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Sugar substitute, sucralose (Splenda™) | 5 mL | 1 | 2 | 7 | 0 | tr | tr | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| White sugar (granulated) | 5 mL | 4 | 16 | 68 | 0 | 4 | 4 | 0 | 0 | 0 | 0 | tr | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Syrup and Molasses | |||||||||||||||||||||
| Chocolate syrup, thin type | 15 mL | 20 | 110 | 461 | 1 | 26 | 20 | 1 | tr | 0.2 | 0 | 6 | 0.8 | 28 | 89 | 26 | 51 | tr | tr | 0 | 6 |
| Corn syrup | 15 mL | 21 | 59 | 249 | 0 | 16 | 6 | 0 | 0 | 0 | 0 | 4 | 0.1 | 32 | 9 | 2 | 2 | 0 | 0 | 0 | 0 |
| Maple syrup | 15 mL | 20 | 55 | 230 | 0 | 14 | 12 | 0 | tr | tr | 0 | 22 | 0.2 | 2 | 46 | 4 | tr | 0 | 0 | 0 | 0 |
| Molasses | 15 mL | 21 | 62 | 257 | 0 | 16 | 12 | 0 | tr | tr | 0 | 44 | 1 | 8 | 311 | 51 | 7 | 0 | 0 | 0 | 0 |
| Pancake syrup | 15 mL | 20 | 47 | 195 | 0 | 12 | 7 | 0.1 | 0 | 0 | 0 | 1 | tr | 16 | 3 | tr | 2 | 0 | 0 | 0 | 0 |
| Preserves | |||||||||||||||||||||
| Double fruit jam type spread | 15 mL | 19 | 42 | 177 | tr | 10 | 9 | 0.5 | tr | 0 | 0 | 2 | 0.1 | 6 | N/A | N/A | N/A | N/A | tr | N/A | N/A |
| Double fruit jam type spread, reduced sugar | 15 mL | 17 | 23 | 95 | tr | 5 | 5 | 0.4 | tr | 0 | 0 | 3 | 0.1 | 3 | N/A | N/A | N/A | N/A | tr | N/A | N/A |
| Jams and preserves | 15 mL | 20 | 56 | 234 | tr | 14 | 10 | 0.2 | tr | tr | 0 | 4 | 0.1 | 6 | 16 | 1 | 4 | tr | 2 | 0 | 0 |
| Jelly | 15 mL | 21 | 56 | 235 | tr | 15 | 11 | 0.2 | tr | tr | 0 | 1 | tr | 6 | 11 | 1 | 1 | 0 | tr | 0 | 0 |
| Marmalade | 15 mL | 20 | 50 | 207 | tr | 13 | 12 | 0.1 | 0 | 0 | 0 | 8 | tr | 11 | 7 | tr | 1 | 1 | 1 | 0 | 0 |
| Toppings and Spreads | |||||||||||||||||||||
| Chocolate topping, fudge-type | 30 mL | 39 | 135 | 564 | 2 | 24 | 13 | 1.1 | 3 | 1.5 | 1 | 39 | 0.6 | 133 | 174 | 25 | 65 | 2 | tr | 0.11 | 3 |
| Pie filling, cherry, canned | 30 mL | 25 | 29 | 121 | tr | 7 | N/A | 0.2 | tr | tr | 0 | 3 | 0.1 | 5 | 26 | 2 | 4 | 3 | 1 | 0 | 0 |
| Spread, chocolate hazelnut (Nutella™) | 30 mL | 38 | 203 | 848 | 2 | 23 | 21 | 2 | 11 | 2 | 0 | 41 | 1.6 | 15 | 153 | 24 | 57 | tr | 0 | 0.11 | 3 |
| Topping or spread, butterscotch | 30 mL | 42 | 105 | 438 | 1 | 27 | N/A | 0.4 | tr | tr | tr | 22 | 0.1 | 145 | 35 | 3 | 20 | 11 | tr | 0.04 | 0 |
| Topping, strawberry | 30 mL | 43 | 110 | 458 | tr | 29 | 12 | 0.3 | tr | tr | 0 | 3 | 0.1 | 9 | 22 | 2 | 2 | tr | 6 | 0 | 0 |
| Candies | |||||||||||||||||||||
| Butterscotch | 1 piece | 5 | 21 | 87 | tr | 5 | 4 | 0 | tr | 0.1 | tr | tr | tr | 21 | 0 | tr | tr | 1 | 0 | 0 | 0 |
| Candy, chocolate covered, sweetened with sorbitol | 1 piece | 5 | 29 | 120 | 1 | 2 | 1 | 0.2 | 2 | 1.1 | 1 | 15 | 0.1 | 5 | 30 | 5 | 17 | 3 | tr | 0.04 | tr |
| Caramel | 4 | 40 | 154 | 646 | 2 | 31 | 26 | 0.5 | 3 | 2.7 | 3 | 56 | 0.1 | 99 | 86 | 7 | 46 | tr | tr | 0 | 0 |
| Chewing gum | 1 stick | 3 | 7 | 31 | 0 | 2 | 2 | 0.1 | tr | tr | 0 | 0 | 0 | tr | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Chewing gum, sugarless | 1 stick | 2 | 5 | 22 | 0 | 2 | 0 | tr | tr | tr | 0 | tr | 0 | tr | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Fruit leather | 1 roll | 14 | 52 | 217 | tr | 12 | 7 | 0.5 | tr | 0.1 | 0 | 4 | 0.1 | 44 | 41 | 3 | 4 | 1 | 17 | 0 | 0 |
| Fudge, chocolate, homemade | 1 piece | 17 | 70 | 292 | tr | 13 | 13 | 0.3 | 2 | 1 | 2 | 8 | 0.3 | 8 | 22 | 6 | 12 | 7 | 0 | 0.02 | 1 |
| Fudge, vanilla, homemade | 1 piece | 22 | 84 | 353 | tr | 18 | 18 | 0 | 1 | 0.6 | 3 | 7 | tr | 11 | 10 | 1 | 6 | 10 | 0 | 0.02 | 0 |
| Gumdrops | 10 pieces | 36 | 143 | 596 | 0 | 36 | 21 | tr | 0 | 0 | 0 | 1 | 0.1 | 16 | 2 | tr | tr | 0 | 0 | 0 | 0 |
| Hard candy | 1 | 6 | 24 | 99 | 0 | 6 | 4 | 0 | tr | 0 | 0 | tr | tr | 2 | 0 | tr | tr | 0 | 0 | 0 | 0 |
| Hard candy, reduced sugar | 1 | 3 | 11 | 47 | 0 | 3 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Jellybeans | 10 beans | 28 | 105 | 439 | 0 | 26 | 20 | 0.1 | tr | 0 | 0 | 1 | tr | 14 | 10 | 1 | 1 | 0 | 0 | 0 | 0 |
| Licorice, strawberry (Twizzlers™) | 3 strips | 38 | 132 | 553 | 1 | 30 | 15 | 0 | 1 | 0 | 0 | 0 | 0.2 | 108 | N/A | N/A | N/A | 0 | 0 | 0 | 0 |
| Marshmallows | 1 | 7 | 23 | 96 | tr | 6 | 4 | tr | tr | tr | 0 | tr | tr | 6 | 0 | tr | 1 | 0 | 0 | 0 | 0 |
| Sesame crunch (sesame snap) | 4 pieces | 35 | 181 | 757 | 4 | 18 | 11 | 2.8 | 12 | 1.6 | 0 | 229 | 1.5 | 58 | 113 | 88 | 148 | 0 | tr | 0 | 0 |
| Skittles™ | 10 candies | 11 | 43 | 181 | tr | 10 | 8 | 0 | tr | 0.1 | 0 | 0 | tr | 2 | 1 | tr | tr | 0 | 7 | 0 | 0 |
| Toffee | 1 piece | 12 | 67 | 281 | tr | 8 | 8 | 0 | 4 | 2.5 | 12 | 4 | tr | 16 | 6 | tr | 4 | 38 | tr | 0.01 | 0 |
| Chocolate Bars | |||||||||||||||||||||
| Almonds, chocolate covered | 10 | 32 | 180 | 752 | 4 | 15 | 12 | 1.4 | 12 | 4.8 | 4 | 64 | 0.8 | 16 | N/A | N/A | N/A | 0 | 0 | N/A | N/A |
| Caramel coated cookies, chocolate covered (Twix™) | 1 package | 58 | 289 | 1210 | 3 | 38 | 28 | 0.6 | 14 | 5.2 | 3 | 52 | 0.5 | 112 | 110 | 19 | 63 | 13 | tr | 0.17 | 2 |
| Caramel with nuts, chocolate covered (Turtles™) | 2 | 28 | 132 | 550 | 3 | 17 | 12 | 1.2 | 6 | 1.3 | 0 | 22 | 0.5 | 7 | 125 | 23 | 46 | 12 | tr | 0 | 5 |
| Caramel, chocolate covered (Rolo™, Caramilk™) | 1 bar | 52 | 246 | 1031 | 3 | 35 | 33 | 0.5 | 11 | 7.5 | 6 | 75 | 0.2 | 98 | 98 | 0 | 37 | 18 | tr | 0.14 | 2 |
| Chocolate covered wafer (Kit Kat™, Coffee Crisp™) | 1 bar | 42 | 218 | 910 | 3 | 27 | 20 | 0.4 | 11 | 7.5 | 5 | 53 | 0.4 | 23 | 97 | 16 | 57 | 10 | 0 | 0.24 | 6 |
| Chocolate malt-nougat and caramel, chocolate covered (Mars™) | 1 bar | 58 | 245 | 1026 | 3 | 42 | 35 | 1 | 9 | 4.5 | 8 | 75 | 0.4 | 139 | 140 | 20 | 84 | 10 | 1 | 0.19 | 5 |
| Chocolate, candy coated (M&M'S™, Smarties™) | 1 package | 40 | 201 | 841 | 2 | 27 | 25 | 1.1 | 9 | 5.8 | 6 | 46 | 0.5 | 27 | 117 | 18 | 66 | 16 | tr | 0.12 | N/A |
| Chocolate, semisweet, bars or chips | 60 mL | 43 | 204 | 853 | 2 | 27 | 23 | 2.5 | 13 | 7.6 | 0 | 14 | 1.3 | 5 | 156 | 49 | 56 | 0 | 0 | 0 | 26 |
| Coconut candy, chocolate covered (Bounty™, -Almond Joy™) | 1 bar | 49 | 235 | 981 | 2 | 29 | 24 | 2.5 | 13 | 8.6 | 2 | 31 | 0.6 | 70 | 124 | N/A | 55 | N/A | tr | N/A | N/A |
| Fondant, chocolate covered (After Eight™) | 2 pieces | 16 | 59 | 246 | tr | 13 | 11 | 0.3 | 2 | 1.3 | 0 | 4 | 0.3 | 2 | N/A | N/A | N/A | tr | 0 | N/A | N/A |
| Fudge, caramel and nuts, chocolate covered (Oh Henry!™) | 1 bar | 63 | 289 | 1208 | 5 | 41 | 31 | 1.3 | 14 | 4.2 | 6 | 51 | 0.4 | 144 | 203 | 32 | 88 | 6 | tr | 0.13 | 3 |
| Milk chocolate and crisped rice (Nestle Crunch™) | 1 bar | 40 | 209 | 873 | 2 | 26 | 22 | 1 | 11 | 6.1 | 5 | 68 | 0.2 | 53 | 138 | 23 | 81 | 8 | tr | 0.15 | 10 |
| Milk chocolate, bars or chips | 1 bar | 50 | 268 | 1119 | 4 | 30 | 26 | 1.7 | 15 | 7.1 | 12 | 95 | 1.2 | 40 | 186 | 32 | 104 | 25 | 0 | 0.31 | 10 |
| Peanut butter cups (Reese's™) | 3 cups | 51 | 263 | 1099 | 5 | 28 | 24 | 1.8 | 16 | 5.5 | 3 | 40 | 0.6 | 160 | 175 | 32 | 82 | 9 | tr | 0.29 | 9 |
| Peanuts, chocolate covered | 10 | 40 | 208 | 868 | 5 | 20 | 15 | 1.9 | 13 | 5.8 | 4 | 42 | 0.5 | 16 | 201 | 38 | 85 | 14 | 0 | 0.18 | 9 |
| Raisins, chocolate covered (Glosette™) | 10 pieces | 10 | 39 | 163 | tr | 7 | 6 | 0.4 | 1 | 0.9 | tr | 9 | 0.2 | 4 | 51 | 5 | 14 | 2 | tr | 0.02 | 3 |
| Toffee, chocolate covered (Skor™) | 1 bar | 39 | 209 | 872 | 1 | 24 | 23 | 0.5 | 13 | 7.3 | 21 | 51 | 0.2 | 124 | 60 | 4 | 24 | 60 | tr | N/A | N/A |
| Frozen Desserts | |||||||||||||||||||||
| Chocolate ice milk bar (Fudgesicle™) | 1 | 51 | 65 | 271 | 3 | 14 | 10 | 0.9 | tr | 0.2 | 2 | 81 | 0.5 | 48 | N/A | N/A | N/A | N/A | 1 | N/A | N/A |
| Frozen yogourt, chocolate | 125 mL | 91 | 116 | 484 | 3 | 20 | 20 | 1.2 | 3 | 2.1 | 12 | 91 | 0.4 | 57 | 213 | 23 | 81 | 36 | 6 | 0.06 | 3 |
| Frozen yogourt, vanilla | 125 mL | 76 | 124 | 519 | 3 | 18 | 18 | 0 | 4 | 2.6 | 2 | 109 | 0.2 | 66 | 161 | 11 | 98 | 45 | 1 | 0.22 | 0 |
| Fruit and juice bar | 1 | 77 | 63 | 264 | 1 | 16 | 13 | 0.8 | tr | 0 | 0 | 4 | 0.1 | 3 | 41 | 3 | 5 | 1 | 7 | 0 | 0 |
| Ice cream cone, vanilla, chocolate covered, with nuts | 1 | 78 | 222 | 928 | 5 | 23 | 16 | 1.9 | 14 | 5.4 | 25 | 105 | 0.8 | 54 | 208 | 42 | 117 | 68 | tr | 0.23 | 4 |
| Ice cream cone, vanilla, soft serve | 1 | 150 | 266 | 1110 | 7 | 43 | 32 | 0.6 | 7 | 4.3 | 39 | 232 | 0.5 | 116 | 305 | 22 | 154 | 90 | 2 | 0.67 | 0 |
| Ice cream sandwich | 1 | 59 | 143 | 598 | 3 | 22 | 14 | 0.9 | 6 | 3.2 | 20 | 60 | 0.6 | 36 | 122 | 13 | 63 | 53 | tr | 0.18 | 1 |
| Ice cream, chocolate | 125 mL | 70 | 151 | 630 | 3 | 20 | 18 | 0.8 | 8 | 4.7 | 24 | 76 | 0.6 | 53 | 174 | 20 | 75 | 82 | tr | 0.2 | 2 |
| Ice cream, dairy free | 125 mL | 87 | 237 | 990 | 4 | 21 | N/A | 0.8 | 16 | 2 | 0 | 36 | 1.2 | 216 | 64 | 19 | 59 | tr | tr | 0 | 0 |
| Ice cream, strawberry | 125 mL | 70 | 134 | 560 | 2 | 19 | N/A | 0.6 | 6 | 3.6 | 20 | 84 | 0.1 | 42 | 131 | 10 | 70 | 67 | 5 | 0.21 | 0 |
| Ice cream, vanilla, low fat | 125 mL | 93 | 117 | 490 | 5 | 20 | 10 | 0 | 2 | 1.5 | 11 | 146 | 0.1 | 65 | 205 | 13 | 113 | 27 | 1 | 0.46 | 0 |
| Ice cream, vanilla, low fat, aspartame sweetened | 125 mL | 69 | 106 | 445 | 3 | 15 | 4 | 0.5 | 5 | 2.8 | 19 | 93 | 0.1 | 66 | 135 | 6 | 52 | 1 | 1 | 0.36 | 0 |
| Ice cream, vanilla, premium | 125 mL | 113 | 282 | 1177 | 4 | 25 | 23 | 0 | 18 | 11.7 | 104 | 132 | 0.4 | 69 | 178 | 12 | 119 | 206 | 0 | 0.44 | 0 |
| Ice cream, vanilla, regular | 125 mL | 76 | 153 | 640 | 3 | 18 | 16 | 0.5 | 8 | 5.2 | 33 | 97 | 0.1 | 61 | 151 | 11 | 80 | 90 | tr | 0.3 | 0 |
| Popsicles | 1 | 75 | 54 | 226 | 0 | 14 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 3 | 1 | 0 | 0 | 0 | 0 | 0 |
| Sherbet, orange | 125 mL | 78 | 113 | 471 | 1 | 24 | 19 | 2.6 | 2 | 0.9 | 0 | 42 | 0.1 | 36 | 75 | 6 | 31 | 8 | 5 | 0.09 | 0 |
| Soft serve ice cream with Oreo™ cookies (Blizzard™, McFlurry™) | 1 small | 275 | 575 | 2404 | 13 | 89 | 68 | 1.9 | 20 | 10.5 | 63 | 386 | 4.7 | 368 | 564 | 52 | 279 | 148 | 3 | 1.12 | 5 |
| Other Desserts | |||||||||||||||||||||
| Chocolate mousse, homemade | 125 mL | 90 | 203 | 847 | 4 | 14 | 13 | 0.5 | 14 | 8.2 | 126 | 86 | 0.5 | 34 | 129 | 18 | 105 | 126 | tr | 0.42 | 6 |
| Gelatin dessert, calorie-reduced, prepared (Jello™) | 125 mL | 124 | 25 | 104 | 1 | 5 | 0 | 0 | 0 | 0 | 0 | 4 | tr | 59 | 1 | 1 | 84 | 0 | 0 | 0 | 0 |
| Gelatin dessert, prepared (Jello™) | 125 mL | 143 | 88 | 369 | 2 | 20 | 19 | 0 | 0 | 0 | 0 | 4 | tr | 107 | 1 | 1 | 31 | 0 | 0 | 0 | 0 |
Brown sugar is white sugar combined with molasses