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 mL 5 18 73 0 5 4 0 0 0 0 4 0.1 2 16 1 1 0 0 0 0
Honey mL 7 22 91 tr 6 6 tr 0 0 0 tr tr tr 4 tr tr 0 tr 0 0
Icing sugar (powdered) 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™) mL 1 2 7 0 tr tr 0 0 0 0 0 0 0 0 0 0 0 0 0 0
White sugar (granulated) 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

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