Nutrient Value of Some Common Foods

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Snacks

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)
Snacks  
Popcorn
Air-popped 250 mL 8 32 135 1 7 tr 1.3 tr tr 0 1 0.2 tr 25 11 25 1 2 0 0
Caramel-coated 250 mL 37 160 670 1 29 20 1.9 5 1.3 2 16 0.6 77 41 13 31 1 2 0 tr
Microwave, low fat and reduced salt 250 mL 8 34 144 1 6 tr 1.1 1 0.1 0 1 0.2 39 19 12 21 tr 1 0 0
Oil-popped, regular and microwaved 250 mL 12 58 243 1 7 tr 1.2 3 0.6 0 1 0.3 103 26 13 29 1 2 tr 0
Chips
Corn-based puffs or twists, cheese (Cheesies™) 250 mL 37 205 857 3 20 1 0.4 13 2.4 1 21 0.9 388 61 7 40 2 67 tr 0.05
Potato chips made from dried potatoes, plain (Pringles™) 17 chips 28 156 654 2 14 1 1 11 2.6 0 7 0.4 184 282 16 44 0 2 2 0
Potato chips, baked, plain 1 small bag 43 202 843 2 31 2 2.1 8 1.1 0 54 0.3 394 310 18 118 0 0 0 0
Potato chips, flavoured 1 small bag 43 211 883 3 23 N/A 1.9 14 3.5 0 22 0.8 323 542 32 80 5 36 15 0
Potato chips, plain 1 small bag 43 230 964 3 21 tr 1.6 15 1.8 0 9 0.7 229 571 30 65 0 20 25 0
Tortilla chips, nacho flavoured (Doritos™) 1 small bag 50 249 1042 4 31 2 2.7 13 2.5 2 74 0.7 354 108 41 122 12 7 1 0
Tortilla chips, plain 26 small 47 234 980 3 29 tr 3 12 2.3 0 72 0.7 247 92 41 96 2 5 0 0
Other Snacks
Banana chips 10 chips 14 73 304 tr 8 5 1.1 5 4.1 0 3 0.2 1 75 11 8 1 2 1 0
Beef jerky (22 cm long) 1 stick 20 81 340 7 2 2 0.4 5 2.1 10 4 1.1 438 118 10 81 0 27 0 0.2
Beer nuts 10 nuts 34 186 779 8 10 5 2.2 14 2 0 26 0.6 2 203 54 152 0 37 tr 0
Bits and bites snack bites (Bits & Bites™) 125 mL 31 132 554 4 21 3 1.9 4 1 1 18 2.6 263 92 24 71 2 37 tr 0.03
Fruit leather bar (Fruit to Go™) 1 bar 14 49 206 tr 11 N/A 0.5 1 0.6 0 4 0.1 11 19 3 8 1 1 1 0
Pretzels, hard, plain, salted 10 sticks 5 19 80 tr 4 tr 0.2 tr tr 0 2 0.2 86 7 2 6 0 12 0 0
Pretzels, hard, plain, unsalted 10 sticks 5 19 80 tr 4 tr 0.2 tr tr 0 2 0.2 15 7 2 6 0 12 0 0
Rice cakes, plain 1 9 35 146 1 7 tr 0.4 tr 0.1 0 1 0.1 29 26 12 32 0 2 0 0
Sesame sticks, salted 60 mL 14 75 316 2 6 tr 0.4 5 0.9 0 24 0.1 208 25 6 19 0 3 0 0
Soybeans, roasted, salted 60 mL 44 205 859 15 15 2 7.7 11 1.6 0 60 1.7 71 641 63 158 4 92 1 0
Trail mix, regular 60 mL 38 176 735 5 17 N/A 2.5 11 2.1 0 30 1.2 87 261 60 131 tr 27 1 0
Trail mix, tropical 60 mL 36 144 604 2 23 N/A 2.4 6 3 0 20 0.9 4 252 34 66 1 15 3 0
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