Nutrient Value of Some Common Foods

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Breads, Cereals and Other Grain Products

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)
Thiamin (mg)
Riboflavin (mg)
Niacin ( NE)
Folate ( DFE)
Breads, Cereals and Other Grain Products  
Flours and Brans
Chickpea flour 125 mL 49 188 786 11 28 5 5.2 3 0.3 0 22 2.4 31 411 81 155 0.2 0.05 2.9 212
Cornmeal, dry 125 mL 73 267 1116 6 57 1 5.4 1 0.2 0 4 0.8 2 118 29 61 0.1 0.04 1.9 35
Oat bran, dry 125 mL 50 122 511 9 33 1 5.2 3 0.7 0 29 2.7 2 281 117 365 0.6 0.11 3.2 26
Oat flour 125 mL 53 200 838 7 35 1 5.3 4 0.7 0 27 2.2 2 199 78 226 0.3 0.08 1.8 15
Potato flour 125 mL 85 302 1262 6 70 3 0.1 tr 0.1 0 55 1.2 46 846 55 142 0.2 0.04 4.6 21
Rice flour 125 mL 83 305 1278 5 67 tr 2 1 0.3 0 8 0.3 0 63 29 82 0.1 0.02 3.2 3
Rye flour, light 125 mL 54 198 827 5 43 1 7.9 1 0.1 0 11 1 1 126 38 105 0.2 0.05 1.3 12
Soy flour 125 mL 53 174 729 25 20 11 9.2 1 0.1 0 127 4.9 11 1259 153 356 0.4 0.13 7.4 161
Wheat bran 15 mL 4 8 33 1 2 tr 1.6 tr tr 0 3 0.4 tr 43 22 37 tr 0.02 0.7 3
Wheat flour, all purpose 125 mL 66 240 1005 7 50 tr 2 1 0.1 0 10 3.1 1 71 15 71 0.5 0.33 5.3 192
Wheat flour, bread 125 mL 72 261 1093 9 52 tr 1.7 1 0.2 0 11 3.2 1 72 18 70 0.6 0.37 7.1 208
Wheat flour, cake 125 mL 72 262 1096 6 56 tr 1.2 1 0.1 0 10 5.3 1 76 12 62 0.6 0.31 6.3 204
Wheat flour, whole grain 125 mL 63 215 899 9 46 tr 7.7 1 0.2 0 22 2.5 3 257 87 219 0.3 0.14 6.3 28
Wheat germ, toasted 15 mL 7 27 114 2 4 1 1.1 1 0.1 0 3 0.7 tr 68 23 82 0.1 0.06 0.9 25
Breads and Buns
Bagel, plain (10 cm diam) 1 71 195 817 7 38 4 1.6 1 0.2 0 53 2.5 379 72 21 68 0.4 0.22 4.7 117
Bannock 1 medium 37 84 353 2 19 N/A 0.5 tr 0 1 84 0.7 N/A N/A N/A 60 0.1 0.06 1.4 N/A
Bread, French or Vienna 1 slice 35 96 401 3 18 tr 1.1 1 0.2 0 26 0.9 213 40 9 37 0.2 0.12 2.3 80
Bread, Italian 1 slice 35 95 397 3 18 tr 0.9 1 0.3 0 27 1 204 39 9 36 0.2 0.1 2.1 106
Bread, mixed-grain 1 slice 35 88 366 4 16 4 2.2 1 0.3 0 32 1.2 170 71 19 62 0.1 0.12 2.3 58
Bread, naan 1/2 63 192 803 7 36 2 1.4 2 0.8 3 78 2.3 208 115 16 89 0.3 0.33 5.6 115
Bread, oatmeal 1 slice 35 94 394 3 17 3 1.4 2 0.2 0 23 0.9 210 50 13 44 0.1 0.08 1.8 30
Bread, pita, white (17 cm diam) 1 60 165 690 5 33 1 1.3 1 0.1 0 52 1.6 322 72 16 58 0.4 0.2 3.8 99
Bread, pita, whole wheat (17 cm diam) 1 64 170 712 6 35 1 4.7 2 0.3 0 10 2 340 109 44 115 0.2 0.05 3.4 22
Bread, pumpernickel 1 slice 35 88 366 3 17 tr 2.3 1 0.2 0 24 1 235 73 19 62 0.1 0.11 1.6 47
Bread, raisin 1 slice 35 96 401 3 18 2 1.5 2 0.4 0 23 1 137 79 9 38 0.1 0.14 1.7 55
Bread, rye 1 slice 35 91 379 3 17 1 2 1 0.2 0 26 1 231 58 14 44 0.2 0.12 1.9 53
Bread, white, Calorie-reduced 1 slice 35 72 303 3 16 2 3.4 1 0.2 0 33 1.1 159 27 8 42 0.1 0.1 1.9 48
Bread, white, commercial 1 slice 35 93 389 3 18 2 0.8 1 0.3 0 53 1.3 238 35 8 35 0.2 0.12 2.1 60
Bread, white, homemade with 2% milk 1 slice 35 100 417 3 17 0.7 2 0.4 1 20 1 126 51 7 40 0.1 0.13 1.8 44
Bread, whole wheat, commercial 1 slice 35 86 360 3 16 7 2.4 1 0.3 0 25 1.2 184 88 30 80 0.1 0.07 2.2 18
Bread, whole wheat, homemade with 2% milk 1 slice 35 97 407 3 18 1 2.1 2 0.3 0 12 1.1 121 110 28 65 0.1 0.08 2.1 27
English muffin, white, toasted 1 52 133 554 4 26 2 1.5 1 0.1 0 98 1.4 262 74 11 75 0.2 0.14 2.8 65
English muffin, whole wheat, toasted 1 52 126 528 5 25 1 2.6 1 0.2 0 100 1.6 216 105 22 65 0.2 0.15 2.8 41
Fry bread 1 37 122 511 2 18 1 1 5 1.7 3 21 1.5 122 28 7 46 0.2 0.08 2.2 73
Roll, crusty (kaiser) 1 57 167 698 6 30 1 1.3 2 0.3 0 54 1.9 310 62 15 57 0.3 0.19 3.5 86
Roll, dinner, white 1 28 85 356 2 14 2 0.9 2 0.5 tr 34 0.9 148 38 7 33 0.1 0.09 1.6 41
Roll, dinner, whole wheat 1 28 75 315 2 14 2 2.1 1 0.2 0 30 0.7 136 77 24 64 0.1 0.04 1.7 9
Roll, hamburger or hotdog, white 1 43 120 502 4 21 3 0.9 2 0.5 0 59 1.4 206 40 9 27 0.2 0.14 2.5 73
Roll, hamburger or hotdog, whole wheat 1 43 113 473 4 19 3 1.6 3 0.6 0 41 1.7 197 69 19 52 0.2 0.13 2.8 74
Other Bread Products
Bread stick, plain (19 cm X 2 cm) 1 10 41 172 1 7 tr 0.3 1 0.1 0 2 0.4 66 12 3 12 0.1 0.06 0.8 25
Bread stuffing, dry mix, prepared 125 mL 106 188 786 3 23 2 3.1 9 1.8 0 34 1.2 574 78 13 44 0.1 0.11 2.3 56
Croutons, plain 60 mL 8 31 129 1 6 N/A 0.4 1 0.1 0 6 0.3 53 9 2 9 tr 0.02 0.6 16
Dumpling 1 dumpling 35 69 289 1 8 tr 0.3 4 1 1 23 0.4 138 23 3 22 0.1 0.06 0.8 19
Matzo, plain 1 28 112 468 3 24 tr 0.9 tr 0.1 0 4 0.9 1 32 7 25 0.1 0.08 1.7 5
Taco shell, baked (13 cm diam) 1 shell 13 61 254 1 8 tr 1 3 0.4 0 21 0.3 48 23 14 32 tr 0.01 0.3 28
Tortilla, corn (15 cm diam) 1 19 41 173 1 8 tr 1.2 1 0.1 0 15 0.2 9 35 14 60 tr 0.01 0.4 1
Tortilla, wheat (20 cm diam) 1 49 159 666 4 27 N/A 1.6 3 0.9 0 19 1.6 234 64 13 61 0.3 0.14 2.6 98
Pancakes, Waffles and French Toast
French toast, frozen, ready to heat, heated 1 slice 59 126 526 4 19 N/A 0.6 4 0.9 48 63 1.3 292 79 10 82 0.2 0.22 2.5 42
French toast, homemade 1 slice 65 149 623 5 16 N/A 0.7 7 1.8 75 65 1.1 311 87 11 76 0.1 0.21 2.1 37
Pancake, buckwheat, prepared from mix (13 cm diam) 1 40 73 305 3 10 2 1.1 3 0.6 20 89 0.7 191 80 27 143 0.1 0.09 1.2 9
Pancake, homemade with butter and syrup (13 cm diam) 1 50 112 468 3 20 2 0.8 3 1 11 85 0.5 211 78 9 118 0.1 0.11 1.1 23
Pancake, plain, from complete mix (13 cm diam) 1 40 64 266 1 11 N/A 0.4 2 0.2 3 36 0.4 180 50 6 96 0.1 0.06 0.8 15
Pancake, plain, frozen, ready-to-heat (13 cm diam), heated 1 41 94 393 2 18 4 0.7 1 0.3 4 25 1.4 209 30 6 153 0.2 0.19 2.1 27
Pancake, plain, homemade (13 cm diam) 1 38 86 361 2 11 N/A 0.5 4 0.8 22 83 0.7 167 50 6 60 0.1 0.11 1.1 21
Potato pancake, homemade (8 cm diam) 1 37 112 467 2 13 1 1 6 0.6 23 12 0.7 191 277 16 46 0.1 0.06 1.4 15
Waffle, homemade 1 37 103 432 3 14 2 0.5 4 0.7 33 44 0.9 146 58 7 53 0.1 0.15 1.7 37
Waffle, plain, frozen, ready-to-heat, heated 1 33 87 364 2 13 2 0.8 3 0.5 8 77 1.5 260 42 7 139 0.1 0.16 1.9 22
Rice, Pasta and Other Grains
Barley, pearled, cooked 125 mL 83 102 426 2 23 tr 2 tr 0.1 0 9 1.1 2 77 18 45 0.1 0.05 2.2 13
Bulgur, cooked 125 mL 96 80 334 3 18 tr 2.7 tr tr 0 10 0.9 5 65 31 38 0.1 0.03 1.7 17
Couscous, cooked 125 mL 83 93 388 3 19 tr 0.7 tr tr 0 7 0.3 4 48 7 18 0.1 0.02 1.5 12
Quinoa, cooked 125 mL 73 70 293 2 13 N/A 1.3 1 0.1 0 11 1.7 4 138 39 77 tr 0.07 1 9
Macaroni, cooked 250 mL 148 209 873 7 42 1 1.8 1 0.1 0 10 2.1 1 46 27 80 0.3 0.14 4 184
Noodles, Chinese, chow mein 60 mL 11 60 252 1 7 tr 0.4 4 0.5 0 2 0.5 50 14 6 18 0.1 0.05 0.9 16
Noodles, egg, cooked 250 mL 169 225 940 8 42 1 1.9 2 0.5 56 20 2.7 12 47 32 117 0.3 0.14 4.3 176
Pasta, fresh-refrigerated, cooked 250 mL 169 220 920 9 40 N/A 3.7 3 0.7 69 17 2 140 36 24 88 0.3 0.29 4 101
Pasta, fresh-refrigerated, spinach, cooked 250 mL 169 223 933 9 41 1 2.2 3 0.6 56 32 1.8 20 63 41 96 0.4 0.21 4.4 159
Ramen noodles, chicken flavour, dry 1 package 85 371 1554 9 54 1 2 13 6 N/A 23 3.3 1760 147 19 100 0.5 0.21 3.8 150
Rice noodles, cooked 250 mL 186 203 848 2 46 N/A 1.9 tr tr 0 7 0.3 35 7 6 37 tr 0.01 0.5 6
Rice, brown, long-grain, cooked 125 mL 103 115 479 3 24 tr 1.5 1 0.2 0 10 0.4 5 44 44 86 0.1 0.03 2.1 4
Rice, white, long-grain, cooked 125 mL 83 109 454 2 24 tr 0.4 tr 0.1 0 8 0.2 1 29 10 36 tr 0.01 0.8 3
Rice, white, long-grain, instant, prepared 125 mL 87 85 357 2 19 0 0.5 tr tr 0 7 0.2 3 3 4 12 tr 0.04 0.9 7
Rice, white, long-grain, parboiled, cooked 125 mL 92 105 441 2 23 tr 0.4 tr 0.1 0 18 0.2 3 34 11 39 tr 0.02 1.7 4
Rice, wild, cooked 125 mL 87 88 366 3 18 1 1.6 tr tr 0 3 0.5 3 88 28 71 tr 0.08 1.8 23
Soba noodles, cooked 250 mL 120 119 499 6 26 N/A N/A tr tr 0 5 0.6 72 42 11 30 0.1 0.03 2.1 8
Spaghetti, cooked 250 mL 148 209 873 7 42 1 2.5 1 0.1 0 10 2.1 1 46 27 80 0.3 0.14 4 184
Spaghetti, whole wheat, cooked 250 mL 148 183 768 8 39 1 4.8 1 0.1 0 22 1.6 4 65 44 132 0.2 0.07 2.7 7
Breakfast Cereals
Hot Cereal, cooked
Cream of wheat, regular 175 mL 186 46 195 2 9 tr 0.7 tr 0 0 2 1.6 tr 15 2 17 tr 0.01 0.4 N/A
Oat bran, cooked 175 mL 179 73 306 3 12 tr 3.4 1 0.3 0 17 1.3 1 120 N/A 127 0.2 0.06 0.9 9
Oatmeal, instant, apple-cinnamon 1 packet 186 141 592 3 29 12 2.8 2 0.3 0 21 5 256 108 36 88 0.8 0.03 1.4 50
Oatmeal, instant, regular 1 packet 186 112 468 4 20 1 2.7 2 0.4 0 21 4 241 112 45 132 0.6 0.04 1.5 N/A
Oatmeal, large flakes/quick 175 mL 173 99 412 4 17 tr 2.6 2 0.3 0 13 1 1 98 N/A 111 0.2 0.04 0.9 8
Red River, Robin Hood™ 175 mL 180 115 482 4 24 N/A 4 1 0.1 tr 15 1.3 27 N/A 18 63 0.1 0.02 1.4 19
Ready-to-eat
All Bran Buds with psyllium, Kellogg's™ 75 mL 27 70 292 2 22 7 11.3 1 N/A 0 17 3.5 181 242 74 242 0.5 0.09 2.5 38
All Bran, Kellogg's™ 125 mL 35 92 384 4 27 6 11.8 1 N/A 0 30 4.7 305 408 130 350 0.7 0.07 6 50
Almond Raisin Muslix, Kellogg's™ 175 mL 44 173 722 4 34 13 3 3 N/A 0 24 5.9 140 191 30 86 0.9 0.07 2.1 N/A
Alpha-Bits, Post™ 250 mL 34 139 580 2 30 14 1.1 1 0.2 0 3 4.5 126 21 24 74 0.7 0 2 41
Bran Flakes, Post™ 250 mL 53 185 776 5 41 9 7.4 1 0.2 0 24 7 302 253 121 276 1.1 0.08 3.5 64
Cap'n Crunch, Quaker™ 175 mL 27 108 452 1 23 10 0.7 1 1.1 0 0 3.6 213 30 11 22 0.5 0 1.3 32
Cheerios, Honey Nut, General Mills™ 250 mL 35 134 561 3 28 12 2.1 1 N/A 0 128 4.7 252 99 38 115 0 0.06 1.6 41
Cheerios, regular General Mills™ 250 mL 24 95 396 3 18 1 2.2 2 N/A 0 44 3.2 219 78 32 105 tr 0.04 1.1 28
Cinnamon Toast Crunch, General Mills™ 175 mL 28 123 514 1 22 9 1 3 N/A 0 103 3.8 193 41 12 93 0 0.01 1.3 33
Corn Bran, Quaker™ 250 mL 38 124 520 3 30 8 6.1 2 0.8 0 0 5 349 91 N/A 42 0.8 0.02 1.7 45
Corn Flakes, Kellogg's™ 250 mL 26 103 430 2 23 2 0.7 tr 0 0 1 3.5 190 28 2 12 0.5 0.71 1.6 32
Corn Pops, Kellogg's™ 250 mL 33 130 544 1 30 12 0.4 tr 0 0 2 4.4 192 26 3 13 0.7 0.01 1.8 40
Fibre 1, General Mills™ 125 mL 30 79 329 3 24 0 14.1 1 0.1 0 110 4.1 130 239 68 188 0.1 0.06 1.4 36
Froot Loops, Kellogg's™ 250 mL 30 116 485 1 26 14 0.6 1 N/A 0 3 3.9 121 30 7 31 0.6 0.02 1.7 36
Frosted Flakes, Kellogg's™ 250 mL 37 142 595 2 33 15 0.6 tr 0 0 1 4.9 196 28 2 9 0.7 0.67 2.1 45
Fruit & Fibre, Dates/Raisins/Walnuts, Post™ 125 mL 29 93 389 3 22 7 4.3 1 N/A 0 16 3.9 134 145 55 126 0.6 0.05 1.9 35
Granola with Raisins, low fat, Kellogg's™ 125 mL 59 226 944 5 46 17 3.5 3 N/A 0 24 7.8 147 173 47 135 1.2 0.14 3.7 71
Granola with Raisins, Rogers™ 125 mL 59 245 1023 5 41 N/A 5.3 8 N/A 0 28 1.9 95 198 N/A 157 0.4 0.06 1.8 N/A
Grape-Nuts, Post™ 125 mL 58 208 872 6 46 5 6 1 N/A 0 24 2 348 253 59 241 0.2 0.09 4.5 68
Harvest Crunch, regular, Quaker™ 125 mL 47 218 911 5 31 12 3.3 9 6.7 1 51 1.1 45 226 N/A N/A 0.1 0.07 1.5 14
Honeycomb, Post™ 250 mL 23 92 384 1 21 8 0.2 tr N/A 0 8 3.7 93 46 7 36 0.5 tr 1.4 28
Just Right, Kellogg's™ 250 mL 45 172 720 4 38 10 2.2 1 N/A 0 11 6 250 105 28 93 0.9 0.1 2.9 55
Life, Quaker™ 175 mL 33 124 518 5 23 7 2.9 2 0.3 0 24 4.3 195 188 10 160 0.6 0.03 1.5 19
Lucky Charms, General Mills™ 250 mL 34 132 550 2 28 15 1.7 1 N/A 0 124 4.6 227 64 28 87 0 0.02 1.6 40
Mini-Wheats with White Frosting, Kellogg's™ 175 mL 35 121 505 3 29 3 3.6 1 N/A 0 14 4.7 4 135 31 102 0.7 0.02 2.3 42
Muesli, President's Choice™ 75 mL 40 144 603 5 28 10 3.5 2 N/A 0 9 1.6 24 228 13 40 0.1 0.1 1.4 N/A
Nesquik, General Mills™ 250 mL 30 120 502 1 27 14 0.6 1 N/A 0 33 4.1 192 49 8 44 0 0 1.4 36
Oatmeal Crisp Almond, General Mills™ 125 mL 32 131 546 3 23 8 2.3 3 N/A 0 81 4.3 108 93 34 93 0.6 0.05 1.5 38
Oatmeal Crisp Maple Walnut, General Mills™ 125 mL 32 133 557 3 25 9 2.3 2 0.3 0 81 4.3 142 101 29 81 0.6 0.05 1.5 38
Puffed Wheat, Quaker™ 250 mL 13 45 188 2 9 tr 1.4 tr 0.1 0 9 0.5 0 60 18 40 0.1 0.01 1 1
Raisin Bran, Kellogg's™ 250 mL 59 187 782 5 47 17 6.7 1 N/A 0 22 7.9 367 334 75 189 1.2 0.08 4.5 72
Reese's Puffs, General Mills™ 175 mL 30 128 533 2 24 13 0.6 3 0.6 0 98 4 178 43 2 11 0 0 1.4 35
Rice Krispies, Kellogg's™ 250 mL 29 110 458 2 24 3 0.3 tr 0 0 4 3.8 315 31 11 41 0.6 0.01 1.7 30
Shredded Wheat, Post™ 1 biscuit 25 91 379 3 21 tr 3.5 1 0.1 0 9 1.5 1 92 31 83 0.1 0.06 2.3 11
Shreddies, Post™ 175 mL 38 138 579 4 32 6 4.4 1 N/A 0 14 5.1 241 143 38 109 0.8 0.01 2.5 N/A
Special K, Kellogg's™ 250 mL 24 94 392 4 18 2 0.3 tr N/A 0 tr 3.2 226 34 13 49 0.5 0.03 1.9 29
Sugar Crisp, Post™ 250 mL 26 103 432 1 24 14 0.8 1 N/A 0 3 0.3 33 1 11 44 0.5 tr 1.5 32
Trix, General Mills™ 250 mL 30 117 491 1 27 13 1 1 N/A 0 98 4 195 16 2 22 0 0 1.4 35
Weetabix™ 2 biscuits 35 130 543 4 29 2 4.4 1 0.1 0 14 1.1 126 141 58 144 0.7 N/A 2.6 13
Crackers
Cheese crackers, small 15 15 75 316 2 9 tr 0.4 4 1.4 2 23 0.7 149 22 5 33 0.1 0.06 1 36
Melba toast, plain 2 10 39 163 1 8 tr 0.6 tr tr 0 9 0.4 83 20 6 20 tr 0.03 0.6 19
Milk crackers 2 24 109 457 2 17 4 0.5 4 0.6 3 41 0.9 142 27 5 73 0.1 0.1 1.5 34
Rusk toast 1 10 41 170 1 7 N/A 0.6 1 0.1 0 3 0.3 25 25 4 15 tr 0.04 0.7 10
Rye wafers, plain 2 20 67 279 2 16 tr 4.6 tr tr 0 8 1.2 159 99 24 67 0.1 0.06 0.7 9
Saltine (oyster, soda, soup) 4 12 51 215 1 9 tr 0.4 1 0.2 0 8 0.7 129 18 3 12 tr 0.05 0.9 26
Saltine (oyster, soda, soup), unsalted top 4 12 52 218 1 9 0 0.4 1 0.4 0 14 0.6 92 15 3 13 0.1 0.06 0.9 23
Standard-type (snack-type) (Ritz™) 4 12 60 252 1 7 tr 0.2 3 0.5 0 14 0.4 102 16 3 27 tr 0.04 0.7 17
Standard-type, reduced sodium (Ritz™) 4 12 60 252 1 7 tr 0.2 3 0.5 0 14 0.4 45 43 3 27 tr 0.04 0.7 17
Wheat crackers 4 20 95 396 2 13 1 1.4 3 2 0 10 1 173 60 12 44 0.1 0.07 1.4 37
Wheat crackers, low fat 4 18 79 330 2 12 2 0.9 2 1.2 tr 34 0.7 112 72 13 52 0.1 0.1 1.3 28
Whole wheat crackers 4 16 71 296 1 11 tr 1.7 3 0.5 0 8 0.5 105 48 16 47 tr 0.02 1.1 4

Serving sizes for ready-to-eat cereals vary.
Be sure to check the amount specified for 1 serving on the Nutrition Facts table
(i.e., 1 serving of All Bran ™ is 125 mL but 1 serving of Cheerios ™ is 250 mL)

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